Mind Pump: Raw Fitness Truth - 1677: The Best Explosive Exercises for Muscle Growth & Fat Loss

Episode Date: November 4, 2021

In this episode Sal, Adam & Justin cover some of the best explosive movements you can do for all parts of your body. The misunderstanding around explosive training. (2:43) Stop blaming your age. (7:48) The difference between strength and power. (11:16) What you practice is what you get. (16:16) Defining fast-twitch versus slow-twitch muscle fibers. (22:18) Where is the best place to put explosive exercises into your routine? (24:52) The Best Explosive Exercises for Each Muscle Group.  #1 – Legs: Box Jumps and Hill Sprints. (27:09) #2 – Hips/Glutes/Hamstrings/Lower Back: Kettlebell Swings and Band/Sled Row. (33:16) #3 – Lats: Overhead Slam/Throw with Medicine Ball. (39:42) #4 – Chest: Explosive Push Up and Chest Press. (42:20) #5 – Shoulders: Push Press and Circus Press. (44:48) #6 – Core: Side Chop with Bands, Landmine, and Side Toss with Medicine Ball. (51:52) #7 – Calves: Jump Rope and Ice Skaters. (53:56) Related Links/Products Mentioned November Promotion: MAPS Anywhere and the Fit Mom Bundle – Both 50% off! **Promo code “NOVEMBER50” at checkout**    Visit Drink LMNT for an exclusive offer for Mind Pump listeners! How to Box Jump the Right Way to Activate More Muscle Fibers – Mind Pump TV How to do a Proper Kettlebell Swing (Don't Make THIS Mistake!!) - Mind Pump TV Hardstyle Kettlebell Swings vs. Kettlebell Sport Kettlebell Swings – Mind Pump TV Improve Your Kettlebell Swing with These 2 Drills | MIND PUMP TV THE BEST Exercise For Back Strength, Stability & Posture with Bands – Mind Pump TV The BEST Full Body Workout You're Not Doing (TRY THIS!!) - Mind Pump TV MAPS Strong | MAPS Fitness Products - Mind Pump Media Build An Amazing Midsection with the Side Wood Chop – Mind Pump TV The Upper Body Landmine Workout You NEED To Try! - Mind Pump TV The BEST Anti-Rotation Exercises for a Strong Core #2 | MIND PUMP TV Activate More Chest Muscle Fibers with Medicine Ball Lateral Toss & Chest Pass How To Properly Do The Ice Skater Exercise Mind Pump TV - YouTube Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Joe DeFranco (@defrancosgym)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we talked about explosive exercises, power, and how it can help you make yourself look better Improve your aesthetics build more muscle burn more body fat if you work out with traditional resistance training That's great. That's awesome. That's one of the best ways to work out

But if you're not doing some explosive movements You're probably missing out you're not getting the most out of your workout So in today's episode we actually give you exercises for every major muscle group that you can incorporate that are explosive in Your current workouts or you could just follow the whole thing that we advise as one full workout So you can do an explosive workout for your entire body now this episode is brought to you by one of our sponsors It's actually a company that we believe in so much that we personally invested in as well. Elemente.

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50 for that discount. Well, we are doing a full episode dedicated to Justin, actually. Sal and I are not going to talk. Seem that way. Yeah, this is a, I know, I feel like this is, this is a long time coming here where we actually did an episode that I feel like is, Well, I gave you guys the whole bodybuilder episode specifically to old references, bodybuilder so I'm like, there's also other aspects

of training. Yeah. We don't highlight a whole lot on the show, but do you have massive value in that revolves around power? Although I did weasel my way into getting you to shape it a little bit around my desire. That's okay, worked out. So I think it's a good one.

Well, you know, I think there's a lot of misunderstanding. I know there was for me around explosive style type training. Sure. I thought for a long time, really, it was for athletics and athletic performance. And really, for the average person, there wasn't much value or at least the risk versus reward didn't make any sense for the average person.

I definitely didn't see potential value in it for aesthetics, muscle growth or fat loss. I thought there were other better ways to accomplish those things. And I mean, I'll be the first to admit, I'm totally wrong. I think there's definitely explosive training for athletics and sports. And in top level athletics, what you see going on is the, you know, they are exemplifying explosiveness at the top level. Okay, no different than when you watch a world champion powerlifter demonstrate the top level of strength or a world champion bodybuilder demonstrate the top level of hypertrophy or muscle

growth, right? So it's not fair to say, oh, it's only applicable in that case, it would be like saying strength training exercises are not applicable to the average person because they don't want to be a pro bodybuilder. Or power, strength building isn't that applicable because nobody wants to deadlift 800 pounds. It's just not true. And I really took me a long time to figure that out. One of the people that really helped explain that

was Joe DeFranco. Joe DeFranco, and the point he makes is, it's one of those situations where somebody makes a point, and then you think to yourself, duh, I don't know why I didn't really get that before. But, and this is true for all physical pursuits. When you stop practicing or training something, you lose that ability.

So, and that's true for anything, even things that we take for granted like walking. Like, if you didn't walk, if you laid into bed for a long enough period of time, you would have to relearn how to walk when you got out of bed. It would be very shaky and weird and whatever. And explosive movements train your quickness and your ability to react and that is essential for every day life now

You might not be on the football field, you know tackling other other players, but you may step off a curb or your kid runs out to the street or Something or you drop a grocery that's right right. And you're in your truck. Yeah, or exactly. I love that story. Tell that story out. Well, no, really, I mean, you're first analogy with people not walking or walking is a little extreme. There's probably nobody who's not going to do that.

But there's a very clear moment in my training career and it wasn't that long ago when this happened to me. Up into that point, explosive training, because I did a lot of sport, like all the way into my thirties, I always train, I always incorporated a lot of the exercise that we're gonna talk about today. And I had gone on this streak, specifically after bodybuilding.

Bodybuilding, I was not doing any of this. Bodybuilding was all about a look that I was trying to obtain. I wasn't doing a lot of explosive movements. And then after that, I wasn't training nowhere near as frequently. And then just at one day, I jumped out of the back of my truck, something that I've done a thousand times

before the previous 30 something years in my life. And I thought my knees were going to explode. And it was just, my brain said, like, oh, I've done this so many times, I just did it. But because I hadn't trained my body that way, I didn't land properly and I wasn't ready for it and it hurt. And I went, whoa, that's crazy.

That light bulb went off for me that I'd never had to specifically go and go, oh, you know what, this coming week, I need to make sure I put some of these movements into my routine because I'm losing this ability that I've had my whole life that I didn't think I would lose, but I guess it makes total sense when you think about what I've been doing

for the last two or three years, I've completely eliminated that type of exercise and I wasn't playing sports. So of course, I lost this ability to, you know, to accelerate into a squat from a, you know, elevated position like that. And wow, I mean, it's just wild that how that happens. It felt like overnight, although it was squat from an elevated position like that. And wow, I mean, it's just wild that how that happens. It felt like overnight, although it was probably,

you know, the regression over three or four years of not training that movement like that. But highlighted for me as somebody who's now in 40, like, wow, like I gotta make sure that if I want to have this ability and not lose it or not get injured doing some pretty basic stuff. I need to incorporate it into my training. I can't, I can totally win Joe DeFranco brought that up to it and even associate because

I was always in an athletic mindset of like I'm doing these specifically with the intent to be able to move better on and perform out on the field and it's relating to this specific sport I'm doing or whatever. But going back, it's funny because I used to make fun of my dad's friends and they would just pick up a ball and throw it to me and then they would throw their arm out. It was just like one of those ongoing jokes that when you get old, all of a sudden things like that just happen, right?

This is just an adage that is still, people will say that as like, this is just part of the process of getting old and aging and it really doesn't have to be that way. If you deliberately program that and you place it into your workouts, you will respond appropriately. You'll be able to still do these like really normal things in your everyday life without the

worry of being injured. I think part of the problem though is also the lack of knowing how to do that, right? Like, you know, you just reminded me of another thing that happened at me one time. We were out. In fact, this was actually one of the company events that we were doing. And I was throwing a frisbee and I felt my lat like cramp up like you said, I had not thrown something dynamically in that plane in God knows how long and I felt like I tore something and it's like, you know, if I'm not

doing exercises in my routine that specifically target not only that that plane of motion but also the explosiveness of throwing something like that. Then of course, I'm gonna feel like, if it has nothing to do with that, I'm 35, 65, 25, the age, it's that for an extended period of time, I have not trained my body dynamically like that, and it's just that light bulb of, oh my God, that needs to be corporate. And I think a lot of people, you know, you say that I think it's true,

they think, oh, just as you get older, those things happen. You get older and you don't throw balls anymore, you don't tackle people, you know, you said, I think it's true. They think, oh, you just as you get older, those things happen. You get older and you don't throw balls anymore. You don't tackle people. You don't jump. You don't do these things and it's because you're getting old. It's like, no, it's not because you're getting old. It's because for an extended period of time, you stopped training the body with those dynamic movements and had you just kept those intermittently in your routine. It doesn't have to be a main focus, just intermittently in your training routine. You won't lose those capabilities. Yeah, the whole age thing is funny.

Is there some truth to it? Yeah, of course. If you're 70, you're not gonna be as strong or dynamic as you might have been when you were 30, but people use the age thing way too often and inappropriately. I mean, I have friends in their 40s who use the age thing as a reason why they're back and their knees hurt, why they can't do things anymore.

I knew people in their 30s that would say those things. You know, I mean, you mentioned jumping. Like jumping is a very basic human movement. Now you don't have to jump high. I'm not talking about jumping out of a pool or jumping up into the back of your truck, but we're not just jumping off a curb. Like just a short, I mean, how tall would you say a curb is, right?

That's like, you know, like six inches. Yeah, six inches, maybe 12 inches, right? Like take the average 70 year old, could they hop down a six inch curb without falling or hurt themselves? No. Would they, if they had practiced the skill of jumping? Yeah, it's not a very high height.

And now, how does that apply to everyday life? Well, I mean, your risk of injury goes way down when you can move a little bit dynamically. Now, I think we need to talk about the difference between strength and power because there's a, typically a lot of confusion between the two, right? Strength and power definitely cross over a bit, but they

are different, right? Strength is your ability to generate force. Power is being able to do that with speed. That's basically it. It's acceleration. Yeah, like imagine if I had a cable in my hand and I'm standing and I'm doing a heavy press, like how much weight can I push forward? That strength. Power would be, could I throw a punch in that direction really fast, right? Same muscles, but very different in terms of the skill involved and what I'm asking my body to do. Now from an aesthetic perspective,

power has tremendous benefits. First of all, power activates the fast twitch muscle fibers better than anything. That's what you're calling upon when you're doing explosive power. Now, what's so great about this fast twitch muscle fibers better than anything. That's what you're calling upon when you're doing explosive power. Now, what's so great about this fast twitch muscle fibers without getting too deep into the weeds?

Fast twitch muscle fibers that are the ones that are most responsible for physical growth and change. Those are the ones that you train when you're working out to get your butt to grow or your chest to grow or to shape your body, right? The other muscle-phiand aerobic. Yeah, the other muscle fibers, I mean, it's more complicated than this,

but you could loosely break them down into fast twitch and slow twitch. Slow twitch muscle fibers have a lot of stamina, a lot of endurance, but they don't really change that much when you train them. So if you're trying to shape and sculpt your body, what you wanna do is you to focus on this fast switch. Fast movements activate them very, very effectively. So when it comes to building muscle, explosive movements are excellent at building

muscle. Now, I don't think they should replace traditional controlled strength training, but to say that they have no place is totally wrong. They have a tremendous role. And I mean, again, you can look at certain explosive athletes. Look at sprinters, for example, sprinters, they do a little bit of weights, but the vast majority of their training is sprinting. Look at their leg development, look at their core development. They have tremendous musculature. Look at cyclists that sprint, right?

Tremendous musculature. Look at sprinters that sprint, right? Tremendous musculature. Look at sprinters that swim versus long distance swimmers and look at their physiques. So the expression of power activates the muscle fibers that have the most potential for change, for visible change, better than almost anything else.

There's also something else and that's that when you train explosively, your body models itself in a way that allows you to move more dynamically. So if you just lift heavy, you'll build muscle. Could you build a more stiff kind of blocky, I don't know, blocky might not be the right term, but kind of a stiff looking physique. Yeah, if you incorporate explosive training, you're probably more likely to build a more fluid looking muscular physique. Yeah, if you incorporate explosive training, you're probably more likely to build a more fluid looking muscular physique. We all know it when I say it. It's a little

vague, but we all know the guy or girl in the gym that just lifts weights, just as traditional strength training. And when they walk out of the gym and they move, they have that stereotypical meat heads. Well, you'd have muscle bound. Yes, move it. Well, another example that you could see this, and this has happened where I have clients like this who are somebody has incredible strength. They can squat four or 500 pounds, but they still throw their back out,

twisting back behind them to grab something. Yeah, right? So they're incredibly strong, they can squat, deadlift, 400, 500 pounds, but picking a five pound thing up behind them or pulling a weed in a different plane of motion that they don't ever train in and because they're pulling it at hard,

they throw their back out or something, even though they're incredibly strong, but if you don't train that way. I had a buddy who years ago, he was, I mean, he trained like a body builder, had an incredible looking physique. And he was, with his kid, his kid was in one of those wagons,

no, it was like, what I call the red flag. And he had his kid was in one of those wagons. You know, those like those, what I call, the red wagons. Yeah. And he had his kid sitting in the wagon. He was standing, talking to, I think it was his wife. And the wagon, he had like a break engaged on it, but apparently it didn't, was engaged. And the wagon started going down the driveway into the road. He turned and grabbed it really quick, right?

Now, this is a guy that could, I mean, he could curl 50 pound dumbbells and bench press over 300 pounds, right? But because this was fast and explosive, he tore a bicep, right? Just reaching back and grabbing and generating force in a way that his body is just never trying, right? He tore a frickin bicep. And then there's this, like, you know, and I get this, right? The majority of people's motivations when the exercise is to look good.

But, you know, I don't know, how would you feel driving a car that looked like a Ferrari that had a, you know, two cylinder engine and satin under the hood, right? It's kind of silly, right? You want, you still want, all of us still at our root, although we want to look good, we still want to be able to perform a little bit, and at least match somewhat to what we look like. If you don't train this, you lose it. Even though you're getting strong,

you lose a great deal of this ability. Well, and also to the point of having that type of strength that you've really been honing in on improving, there's a lot of really strong, people I go to the gym and they, they, they accomplish these lifts, which then promotes this type of like mass acceleration, you know, so they maybe they do have the ability to do something really fast, but can they slow down? Can they decelerate and stabilize properly?

And this is where a lot of times you see that being a big problem because if you don't know how to stabilize and be able to kind of slow yourself down and gather yourself, this is where injuries happen and muscles actually tear. Well, this is what happened with me with the Frisbee. I had all the right muscles developed and strong that are capable of that movement, right? So I'm training all my muscles when I lift,

but I have not trained them dynamically like that. And so I've got all this extra, and I think that's half of the problem. I said that you see this with the throwing the football or the baseball, you have some dad or guy who's been lifting weights for the last decade or longer in the gym. And so I got the strength to throw the ball

all the way the outfield, no problem. But because you don't do that motion with that expression like that speed and you have that strength, that's where you do get something that's tore all the time is because you haven't trained in that fashion. And this is like sort of brings up the point of the intent. And this is why the way that you set it up is so important

in terms of not incorporating fatigue, being able to really hyperfocus into not just on the acceleration, but the deceleration portion and being able to gather yourself in control and composure and then replicate that and be able to wrap you know, rep that out the same way over and over. So your body actually responds that way instead of, you know, overdoing it

where you have no limiters. Now you get, okay, what you practice is what you get. So people train, the vast majority of people I see in gyms right now that train with any kind of dynamic explosive movement are not training for to improve their or to like cardio. Yeah, they're using explosive movements to for fatigue or to burn calories.

Get to accelerate the heart rate. Or trainers use it as a fun way to burn calories. So rather than telling the clients to run in place, they tell them to do all these explosive movements. So the clients like, oh my God, I'm doing all these exercises. But really, they're getting the same benefit as if they were just running in place, they tell them to do all these explosive movements. So the clients, like, oh my God, I'm doing all these exercises. But really, they're getting the same benefit as if they were just running in place. If you want to gain power, all of your reps

need to exemplify power. Okay, so if you're doing box jumps, and we'll get to exercises and body parts. But let's say you're doing box jumps, if you're doing them in your tire, and you go, oh my God, I gotta keep doing it, I gotta keep jumping, you're no longer training power, you're doing cardio with a box. So you have going to keep doing it, I gotta keep jumping. You're no longer training power. You're doing cardio with a box.

So you have to do them and exemplify power in your reps. That's how you get what we're talking about out of that particular exercise. By the way, for the average person who's watching this, who's just interested in changing the way their body looks, you don't have to do much. You can take your current routine and inject a few key explosive movements into your routine, and here's what you get out of it. More fast twitch muscle activation, more fast twitch muscle fiber activation, your body will build more muscle simply because you're activating more fast twitch muscle fibers

by including a power component. So even if your goal is just to change how you look, incorporating a little bit of explosiveness into your current routine will actually get you to look better faster. You can always tell a really good coach by the way they coach this right here, because this is a more technical thing to teach, right?

So it's just like when you see someone teaching like all-elifting, like the coaching cues that come with explosive training or very, very high level. And you'll see a good coach because a good coach, well, let's say let's use box jumps for your example. And let's say they're doing in this set, they're going to do three to five or whatever number doesn't matter. And you see them do a box jump. And then they're literally coaching that after that one rep. Listen, you rocked too forward on the front of your heels, keep your chest up a little bit more. I want you to swing it.

I mean, while the rest of the... Yeah, they're resting right now, right? They did one box jump, they come back down, the coaches critiquing everything they just did. The way they were shifting their weight, the way they were in their noise. The position they're landing. Yes, the position they're head, the sound when they left,

when they landed, and it's like, and then it's okay, next one focus on this. Boom, and they do another one, and then they're, again, coaching every bit of that. And so each rep, there's this, these kind of long rest periods, and it's all critiquing the way you express all that power. You're trying to get power, look, it's like you're throwing a medicine ball,

and you, let's say your goal is to do 10 reps. Your goal is to throw the ball further with each rep. It's not going to happen if you just throw and throw and throw and throw and you fatigue. You do whatever it takes to gather yourself, wait, get your technique, generate more force faster to throw the medicine ball further. That's the goal with each of your reps when you do power. And when you do that again, if you incorporate a little bit of this into routine, you're going to activate more fast switch muscle fibers, and you'll probably build more muscle. And it's not my opinion, this has been studied extensively, and it's very clear

that this actually works. So not only are you training a skill that you don't want to lose, not only is it going to improve your ability to move in every day life, it's going to build more muscle on your body. This is why you get the popularization of CrossFit and you see how some of these exercises get included, but it's all about the way that you perform it that we'll have any longevity to this type of. That's right.

Because it's very demanding and it very much exposes any sort of imbalance, any sort of discrepancy, up the kinetic chain. It's one of those things like the more pressure you add, the more likely any of the weak links there will break. Now, before we get into the exercises, I wanted to make sure, before Sal, you walked in here, I was kind of a razzin Doug, because Doug sometimes has really, really good questions, and a lot of times we just fly through something and don't think about, like, you know, coming from maybe a consumer or a client, like Doug's

perspective, and he was asking some really good questions around fast twitch and slow twitch fibers. Did that answer that Doug, or is there more to that that you wanted to hear? No, I feel like you went into the details well on that cell. Okay, I feel good about it. Yeah, there's a lot of confusion around fast twitch, slow twitch fibers, like he was asking stuff like, you know, when you train that way,

are you only training like those fibers, like if they're like, you hear people, oh, it's a fast twitch exercise. Does that mean the slow twitch fibers aren't getting trained and just a fast twitch? And we're explaining to him that like, no, you can't isolate fibers of the muscle like they're all being incorporated yeah a lot more of them to respond yeah so you're fast twitch muscle fiber would be like

your dragster engine right burns a lot of energy they the really big really powerful but they burn out very quickly right you're not going to drive a dragster for 300 miles is no way your slow twitch would be like your hybrid engine or your one cylinder engine. You're not going to go very fast. You're not very powerful, but you're going to go a long distance. So long distance running, long distance swimming, or cycling, slow twitch muscle fibers, throwing something really far, being really explosive, jumping really high, lifting something really heavy for, you know for a few reps, that's more your best.

Not requiring a lot of blood flow. Like, so you don't need a lot of the endurance. So something that's like a very high demand, but like a short burst. Right, and fast switch muscle fibers, okay. The bigger a muscle fiber is, the harder and faster it can contract. For a muscle fiber to have stamina and endurance, that's not necessarily true.

In fact, a bigger muscle fiber often will lose its ability to have lots of stamina and endurance if it goes too far because requires more energy. So it wants to remain energy efficient. Again, long distance runners look very different than sprinters in terms of muscle mass. If you're trying to boost your metabolism, if you want a lean sculpted physique, the muscle fibers that you want to target tend to be fast switch. They change a lot, they shape your body, they sculpt your body, they give you a faster metabolism.

Slow twitch muscle fibers are great for stamina endurance. So if you're an endurance athlete, you need lots of stamina than you want to focus on that. And general exercise does incorporate both. It's not like one is turning off of muscle fiber and the other one's turning off. No, but there's a focus. There's a focus on one versus the other.

Okay, so before we get into the exercises, let's talk first about the best place to put explosive exercises. Because here's what we're going to do. Okay, I'm going to imagine that we're talking to the average listener. And the average listener is not a hardcore athlete, sorry Justin, that's, I'm sure we have those,

I know we have those listeners, but the average listener and viewer that we have is somebody that's interested in changing their aesthetics, they want to change their body composition, more muscle, less body fat, they want to look good, they like being strong, mobile, all that stuff, but ultimately they just want to look really good. So they're probably following a traditional resistance training routine, or at least if they've watched more than five episodes, that's what they're doing. They have a good nutrition system going on as well,

maybe following a maps program. So now they're here talking about explosive movements and like, where do I throw those? At the end of the workout, do I put them in the middle? Like, what do I do them? The best place to throw your explosive movements are at the beginning. Start with your explosive movement, then move to your traditional exercises because at the end of

your workout, if you're really fatigued, then you're not going to get the power generation. It just requires more energy, more focus. You want to not have fatigue going into any of these as you perform it. I'm just so that way, you know, what you're doing is you're sharpening, you know, that skill of being able to move really fast and respond appropriately without anything else in the way. This doesn't mean you don't warm up or prime before you do these. It's key. It's a crucial action.

This is key that you prime your body and you're more important here than any other situation. Absolutely. The risk of injuries higher when you're moving fast, right? Less control. You know, that is something that we didn't address in the beginning of this, either, that I think is important to note that there is an order of operation of going here. Like, your power movements are the greatest expression of strength. Stability. Stability should

be done first. Strength is done. And then, if you're a beginner, let's, you should hold off. Yeah, working out for a little while, then we can start doing some of these especially the ones that we're gonna talk about you know If you have good stability and good strength you absolutely this is a great thing doing clue But it's important to note that that if I'm if there's because there is for sure because we have enough listeners Listening right now and you haven't been to the gym and right six months or a year or whatever and getting ready to start And this sounds really cool to go to your first time like not a good idea No, so make sure you're primed make sure your body's ready to go and this sounds really cool to go to your first time, like not a good idea. No, so make sure you're primed, make sure your body's ready to go, and then here's some great exercises. And let's start with legs, okay?

Two of the best ones I can think of that I think are applicable to most people. And there's a lot of explosive lower body exercises, but we're going to pick the ones that most people can do or relatively a bit more relatable. Yes, because I could throw some really obscure athletic moves. But when I look at what we put on here, I think I did every single one of these with clients. Yes, even like normal clients, clients that aren't training for a sport.

Yeah, so every one of these exercises are something that I think most people should include in their routine, if not running through a phase that's just like this. Totally. So box jumps, let's start with that, right? So box jumps, great way to train some explosiveness in the lower body.

Now here's the beauty of a box jump. You can totally modify it, okay? So I've had clients literally just jump. Like they're, I didn't have in place. Yeah, I didn't have a box low enough for this person. That's where you gotta start. Yes, let's just put that up. Yeah, so you don't have to jump on top of a bench or a box.

You can literally just kind of squat down and jump up as explosively and as high as you can. Just jump knee tucks. And that's it. And then you hold, you wait, you get your position, what feels good, what feels wrong, you know, okay, now I'm ready to do it again. And then you repeat this. By the way, you're not doing this to fatigue.

So don't do this until you're slow. Don't, you want your last rep to be fast, just like the first rep. This is not a to fatigue type so don't do this until you're slow. You want your last rep to be fast, just like the first rep, this is not a to fatigue type of workout. So typically, if I do something like this, I'm doing maybe five to 10 reps. That's about max that I'm doing because after that, I start to fatigue and then it becomes

more of a fatigue type of work. Now, this is your first exposure to what Olympic athletes or coaches will talk about triple extension. And really, we're just trying to organize our body in such a way where our ankles, our knees, our hips, they all in unison are able to extend. And so to be able to do that actually requires

a lot more than most people realize because I've seen people try and get up off the ground. I've seen people try to get out of chairs and it varies dramatically based off of like your habits or how long it's been since you've moved quickly. So this is a very good place to start, just in place, getting your hips to come back and to be able to kind of take a nice control with this and to jump at a level that's appropriate and then be able to land softly. Okay.

You don't have a bump. Yes. This is all part of the process of decelerating and being under control. In fact, I don't even think nobody needs a box. Even athletes, you can just jump as high as you can in place. The one positive of a box is it's just another feedback tool. So if you don't have a box or we're not including a box here, then I highly recommend doing it in front of a mirror

or with your phone recording you. And the idea between each rep is to improve the jump. That's why the box sometimes is nice is because you can tell how much you cleared it by, like, oh, that was a good jump. Because when I'm doing these explosive movements, every rep, I'm assessing you cleared it by, like, oh, that was a good jump. Because when I'm doing these explosive movements, every rep, I'm assessing what I just did. Like, man, I get too forward,

or I squat it down too far, or my hands went up too quick, or you're picking apart every detail of that triple extension that Justin's talking about. Right, and you're working your way up, and I'm glad you mentioned the arms, because that's one of those things that just can easily get away from people, Don't realize how much of a factor that is when you keep

your limbs in nice and tight and you stay organized, you have way more control. And so to be able to kind of get that last component in, now you're improving on the process. Right, so what would this look like in the leg workout? Well, you would do maybe a few sets of five to 10 jumps, and each one you pause in between each rep, gather yourself, make sure your technique is good, and try and jump higher the next time that you jump. And you do a few sets of like, even five, honest to God, even five of these,

five reps, three sets, then go in your leg workout and watch how you feel. Land on the pad of your foot and then drop the heels. Now, a more advanced, but also applicable, I think movement would be like a hill sprint, right? Sprinting up a short hill, just trying to get some of that power and speed. And you can do one sprint to kind of gauge how you feel

and then try going all out, maybe with the second or third one. Well, this is why I like, you know, hills and incline in general, just because of the demand on the joints and how that impact is very forgiving. It's a lot more forgiving. And so to be able to be able to run,

like you're gonna get a lot of the benefit of the fast movement of it with a little bit less like hard impact on the front. More skill though than the jump, right? No, actually, when you said that that I actually don't agree with that I think I think I would put somebody on a hill sprint first before a box jump Yeah, no, I wouldn't I think even the average person who can't jump very high I could practice that having them like oh run up a hill really hard

You know could be here's another point to it too is that it starts to train you to lift your heels up and Be be more in your four foot. And so having an incline helps to kind of promote that more. Whereas, you know, the running in general, and like you see a lot of people, and you could hear their heels. Yeah. You know, really, really hard on the ground and using their heels. By the way, Doug wants us to make sure we tell you it's up a hill, not downhill. So you're not doing a downhill.

No, no, no, not downhill. I guess we not doing a downhill. No, no a Hill Sprint is a more fundamental and basic movement I could teach them to do than a, oh yeah. I've seen way more shins scraped up and fallen down it. Oh, I'm saying box and jump in place without the box. That's what I'm starting. But look, here's a deal, both of them appropriate. Both of them, though both of them can work really good.

And both of them, something we all should be able to do. Yes, I don't care what age you are. I feel the run up. You should be able to jump in place. Well, let me tell you, it would suck to be a big, buffed muscular person and then the dog chasing, you can't run. And you can't jump over something.

Yeah, yeah. You get your ass bitten. All right, let's talk about the hips, the glutes, the hamstrings and the lower back. I think a kettlebell swing is a great movement for this. Kettlebell swings are great because, and I remember when they first came out, I thought, wow, here is a movement

that is using some of the best components of a clean that is way less technical. Now that's not to say that a kettlebell swing isn't technical, it's very technical, but it's way easier to learn than a barbell clean. That's a very technical. You're gonna find that being sort of the theme within all these exercises selected is just, we know that moving fast is a higher risk situation, so how can we sort of mitigate that

and get the same type of benefits from that? And the kettlebell really solves a lot of that, because the loading is very close to the body. It's very much more controllable. And there's different styles. My preference with this is hard style, which is more of the Russian swing, which you can even bend your elbows and shorten the lever with that too, for just all the emphasis being on the hip hinging

and locking out. And so this is not your body builder version where you're doing shoulder raise. It is not a kettlebell swing. And you're not doing this as an endurance, because you can also do kettlebell swings for endurance. Thank you, exactly. This is not for time lengths.

This is not for competition. This is for quality. Don't you have a good YouTube video of you doing teaching this? Yeah, I know me. And yes, I have a couple. And then also with Mike Salemi, who does a great job,

even our kettlebell with Forex Stetics program, which is something we don't mention very often, there's skill sessions in there that breaks down, you know, a really, really high quality kettlebell swing. Not to think about it, I haven't done this in a long time. One of the best things I ever did for my deadlift was I would start my workout with some explosive swings.

And I wouldn't do them for endurance. Yeah, I wouldn't do them for endurance. Yeah, I wouldn't do them for endurance. I would do five to 10 explosive swings, do a couple sets, then I'd go into my deadlift. And by the way, here's something that's interesting. If you set up your workout with proper explosive movement for a couple sets, you'll actually feel stronger when you go into your first traditional lift. Like you just stretch the capacity for you to generate more force.

Yeah, and you just feel stronger and more stable. And I really do think, well, I know this study's again, they show it's turning more fast switch muscle fibers on. So you just have more power now available, more strength available. All right. So another one for band, excuse me for back, would be a band row. Now here's why I like bands. By the way, bands lend themselves really well to explosive movements. You know, years ago when I had my wellness studio, I was in the market when I first opened it, right? One of the safest for sure.

I was in the market for, I was looking for a cable machine. So my studio was small and all I had was a cage and barbell dumbbells and a few personal training apparatuses. And I'm like, I want some cables, cables are very valuable. And I looked at free motion and I looked at some others. And then there was this one machine. I can't remember the name, but I think it was a divinci, it was called. And it had all these cable attachments on the side.

But what sold me was it had a band attachment that you could attach to the weight stack for explosive movements. Now, why was this valuable? You can't do an explosive movement with a traditional cable because the weight stack for explosive movements. Now, why was this valuable? You can't do an explosive movement with a traditional cable because the weight stack will put a jump on you. It'll jump on you. But when you attach the band to it, you could do it.

I loved it. And then I realized, man, you could do explosive movements with bands all the time because you're not swinging and throwing things all over the place. Bands are excellent for explosive movements. So a band row is amazing. And literally you take a heavy band, you anchor it on something that's stable,

so make sure it's something that doesn't move, stand in front of it, get in position, and row real fast, hold that position, and then come back. You don't wanna come back fast, right? You wanna come back, hold, and then come back, and focus on that explosive pull. It's a very basic movement, but very effective.

No, I very effective. No, I love that. But I have to mention one of my favorite movement, Justin actually taught me this years ago, one of the first times that he got me using the sled, and showed me how to use the sled for the unexplosive row. Yeah, I did this for the first time with him too.

Oh my God, I love that exercise. You like walk back, squat down, walk, I mean, I rip it back. Because you're also squatting your body down and you're lifting it allows you to get that full stretch on the last one. I sink the hips back. I let the arms come forward. So I just feel that full stretch on the last and then from that full stretch position,

I'm exploding into a row. I back myself up, regather myself, think about how I just pulled it, planning my feet, hips. I mean, it's such a great explosive movement because between each rep of the sled drag, you have this moment of regathering yourself and repositioning the next explosive movement, which I think forces people into that. Where is your great point? Right, a lot of explosive movements, it's really easy to get in the habit of like, quick, quick, quick, doing it over and over, when it organizes and plans it out for you.

Yes, you can't do it fast. It organizes and plans it out for you. Yes. You can't do it fast. It's impossible because you have to back up, you have to let, take the slack out of the rope again, position yourself. So it forces this good, fives this seven second between every wrap and forces you to gather yourself.

I just love the physical. One of the only, one of the few workout, because all of us have been working out for a long time. And we don't ever really, I think we've only ever really worked out together, and when I say together, I mean at the same time, we do that all the time, but do the same workout together,

I think we've probably done that five times in seven years. And one of the first, really, I mean, it's because we all like to work out, we know what we wanna do, and it's not a big deal. And then also, we're old enough to know we get competitive, and that's how injuries happen. Nonetheless, one of the first workouts we ever did,

we had started Mind Pump and nothing, we just started it. Justin was training at that facility with the big grass area, whatever. And we all did a back workout together. And I remember specifically, I'd never really done that with the sled. And I remember we deadlifted and then we went

to the sled and did those, and I was like, oh my God, I had the best. What a great, like, like, compliment to deadlifters. Incredible. I absolutely love it. It's one of my favorite exercises. I guess the only drawback is, do you have a sled? And do you have the space?

That's why I said the bandro because anybody could do that. Yeah, I wanted to put it though, because I feel like a lot of gyms now, it's becoming pretty standard right? You're right. To put a grassy runway in everything. It's definitely if it's a new gym, like almost every new gym now has a functional area and it's becoming more common.

So hopefully you'll see more of this stuff in there. I just have to include it because it was something that was introduced to me late in my career. That's one of my favorite movements to do for my back. Another one is an overhead slam or throw with a medicine ball. Great lab exercise and your training, this overhead movement, I've talked about it with dumbbell pullovers, right? But not explosive dumbbell pullovers more of a strength exercise. But you're throwing with that.

That is a fundamental human movement and it develops the lats and works on shoulder function mobility. So phenomenally, it's a great exercise. I used to do with clients all the time and I would have a medicine ball that they could obviously slam that wouldn't explode. And they got, and it hits the core by the way too. That over a throw.

Well, it's very exposing. And I've seen some people hurt themselves, just to throw caveat out there with, I prefer to do it with a split stance, so you're stepping into it and then throw it versus, I've seen people with their far-chare low backs or back too much and then they're hyper extending and you're in a bad situation. Good point. Yeah, but I love that exercise in terms of like, you don't get a lot of exercise, we can

do something that quickly and expose those muscles. Well, it's like, I mean, and by the way, you mentioned pullover, what a great way to great exercise a couple on the same level. Oh, yeah. You know, do a heavy grinding dumbbell pullover and then use, then do an explosive one with a ball toss. But I think you brought this up on a recent podcast so that there really isn't, there's only a handful

if that exercises that you do in that position. We just, there's not a lot of movements that we do with the shoulders in that position. Well, just there's not a lot of movements that we do with the shoulders in that position. So really important to train that for strength, and then even more important to be able to train that in an explosive way, this is the one thing that's going to protect that you think like the shoulder and stuff with those overhand.

Yeah, well, this is why we're always addressing it with mobility. Yeah, because if you did incorporate a lot more in your training, I guarantee you wouldn't have to spend so much time trying to regain that range of motion. No, a hundred percent. This is one of the things I keep telling people about my journey to the deep squat.

I don't have to do the mobility work. I just have to squat. I just got a squat deep. That's all I got to do now is always incorporate that. And it just keeps those joints mobile. And the same thing, this is an example with the shoulders. It's the squat of the shoulder in a sense, right? Like, if you train those pullovers and train

that explosive movement like that, you shouldn't lose that mobility in that shoulder. By the way, if you do a medicine ball slam, do not use the medicine balls that bounce. I have seen, I have, you know, good points. I was not concerned about it, dude. I have seen a lot of people bust their faces

with the medicine balls, so make sure it's one of the sandy ones. This is either of those of you. Yes. So again, you're doing your back workout. What do you do? Two or three sets of one of those explosive band movements, not to fatigue, just to activate those fast switch muscle fibers, then go into your back workout and see how you feel. All right, let's go to chest.

This one people tend to get a little confused with. What do I do that's explosive for chest? One of the most basic exercises you could do for explosive chest movement would be like an explosive push-up. By the way, you could modify this so many different ways. Obviously, you could do it on the floor, like a clapping push-up and show off or whatever, some more difficult one.

You could do it on elevated surface, you could do it off the wall. It's funny, when we brought this up, Adam brought this exercise up and I'm like, oh, that's really advanced. And then you reminded me like, you could do it off the wall. It's funny, when we brought this up, Adam brought this exercise up and I'm like, oh, that's really advanced. And then you reminded me like, you could do it on different surfaces. And I'm like, oh yeah, I remember doing this

with clients off the wall. I would have them stand away from the wall and just get and push themselves off the wall. Or this is another one we joke, where it's been a while since we've joked about the Smith machine. But this is one of the things I used to love about the Smith machines, because it goes up

in so many increments. So I didn't do like a push up. So if I wanted to teach an explosive push up to a client and of any age So if they were advanced age and they were I had to regress it I would just move it up to where it's almost you know parallel to them standing up right and so you don't have them clapping Yeah, so you just push off right and you you reabsorb. Yeah, you could also use your bands for this Yes, so you could wrap the bands around by anchor bands behind you

and do an explosive press with bands. So another regression to the chest press that I think is a very safe and easy bit. Or a chest pass with a medicine ball. Yeah. Where you throw it up against the wall or just throw it for distance and then walk slowly over to get it,

face the other direction and then do it again. That's also an explosive adjustment. I love anything where you could just focus on the concentric portion. And I think that these power movements always consider that. And so even with like a kettlebell swing, one of my favorite things to do is to just throw the kettlebell. And if you have access, you could do it out on a field. Don't do it in the gym.

Don't do it in the gym. You know, don't do it in the gym, but any opportunity you can do where you're using weight, but now you're able to then get rid of it. I had a blast with you, did that one time. We've never done that before. We've done it. We've never seen how far we could throw it over our head and we were just hurling.

Oh, my God, it was so sore from that day. Just messing around. No, that was cool. Actually, if you, I mean, not to go back, but if you put a band around the kettlebell and stand on it, now you can do a really explosive kettlebell swing and then place the kettlebell down in between reps. And it controls it for you, right?

So you don't feel like you're swinging it and you're gonna hit someone. But yeah, chest pass, explosive push up, a few sets of that, then go into your normal chest workout and again watch how you feel All right, now let's go to shoulders, right my favorite and by the way, I learned explosive training Through this particular exercise which is for shoulders, which is the push press now I remember reading about a push press in my very first, you know bodybuilding book as a kid and I

Treated it like a traditional shoulder press in the sense that I did it for fatigue. I just thought me boosting the weight up, the benefit was the fact that I could use more weight. It wasn't until later that I treated the push press, explosively in the sense that, let's say I could do 10 reps with 135 pounds and with a push press, push press.

But the 10th rep was like my last rep. So I'm treating it to fatigue. Then what I would do is I would do four reps, four explosive ass reps with 135, rack the weight and rest. And the goal was to move the weight faster with each repetition. When I treated it that way, holy cow, the gains I got from the push press, it was incredible.

You know there's an app out. God, what's that one kid? It's one of those smart nerdy kids that's annoying to all of us. Not a few name on these kids. He's a nice kid. It's not something he's talking shit. So he had a really cool app that actually every rep,

it measured the time on his speed. Yes. Not the speed, the time. So when he came out of squat, the first rep his speed. Yes, not the speed, the time. Like so, so his when he came out of squat, the first rep was 1.75. The next time was 1.67. The next time was 1.53. So it was actually, it would go the other direction,

it would go longer, right? Took him longer to finish the rep. So you could actually be able to see the speed or basically break down the speed by the time that it takes you to express that. Taking it back to the push press, the one of the biggest things that was kind of a hard thing to teach, somebody that had done a lot of like,

her perched-be training or strength training in general, and then trying to transition that into now moving fast was the tendency to try and just like rip it with just my arms, right? And just like sort of, you know, not incorporating the hips, okay? And like not taking it down the genetic chain further and really getting the legs as a part of that. And so to be able to hinge the hips and then have that type of extension while also, you know, contributing into the press part of it. You know, that's something that you'll see how that

benefits the lift and how much more weight actually when you get those to connect, what that does in terms of how much you can push. There's a few points I wanna make with that. One is that just like strength, even more so power is a skill. So there's a lot of skill involved with generating power. Your body has to know how to organize its muscle contractions

in a way to generate the most force in the safest way possible. So it is a skill. Number two, the more muscles you activate appropriately, the more power you can generate with the target muscle. Okay, so what does that mean? But this is true for strength as well. I've used this example before in a podcast. If I had a gripper in my right hand

and I were testing my strength, and I squeezed it as hard as I could, but I had to keep every other muscle in my body, including the muscles in my face totally relaxed. And then I repeated that rep, but then I was allowed to squeeze everything else, which naturally by the way, if I were to squeeze something as hard as I could,

naturally I'd tense up my face in my whole body. By tensing up the rest of my muscles, I would generate more force in my hand. So when you're doing a push press, and the goal is to generate force, you're using your whole body. So you're coming down with the hips and you're boosting it up,

and then driving with the shoulders and the arms. Here's the third point, and this is to what you were saying, Adam, time under tension is very important for strength training and traditional muscle hypertrophy. Your goal is to have more time under tension, more control. With power, you want less time under tension. I don't want time under tension. I want to drive and move it quickly.

So it is very different. If you've never done power training before, it's going to feel weird. I'm just going to say that right now. It's going to feel very, very different. If you've never done power training before, it's gonna feel weird. I'm just gonna say that right now. It's gonna feel very, very weird. No, I wanna add to something that you just reminded me of that. I'm just thinking about like when I'm doing a lot

of these exercises, how I'm like, I'm trying to envision how I gather myself to get ready to do it. And I actually kind of, I go from my feet all the way up. I think right away, and it doesn't matter which exercise we're talking about. It could be the Hill Sprints, Box, Jumps, Kettlebell, Swings,

just like ground forces. Right, so I love to do a lot of these things barefoot if I can, right? It doesn't matter which exercise we're talking about. It could be the Hill Sprints, Box, Jumps, Kettlebell Swings, Zleg Ground Forces. Right, so I love to do a lot of these things barefoot if I can, right? So I like to get barefoot and I kind of feel like I grip the floor first and then I set my knees, my hips, you know, get my core engaged and then I grab and load or do whatever I'm about to do. So, and every rep you should think like that,

every single rep work from your foot all the way up your body and think about getting it all engaged so that it can activate to your point of letting it all tense up together. Whereas if it's a shoulder press and all you're thinking about is your shoulders and your arms and your core's loose, your hips are loose,

your feet aren't gripping the floor, you're losing tremendous amount of power, a huge leak, huge leak in power, and you'll only be, and you'll know, when you train this really well, you will see, like let's say we're doing five reps, it doesn't always, isn't always the first rep, is the best one, sometimes like rep three.

It's usually the second or the third one, right? Yeah, it's like the second or the third rep, you'll get, and then what that is, is that you're getting everything to communicate better. You're not necessarily stronger on rep three, you should be stronger on rep one when you have more, technically more energy. But what's happened is you're starting to learn to gather everything to express that. Pay attention to that.

So like, and that's what you're trying to get to as fast as you can. And you know, when you get better at it, it's your original point of priming. This is what sets you up for that. So you get that loud response, you know, more in the beginning. Right, all right. So another one would be like a circus press. This was an exercise that we included in maps strong. Well, exercise.

And it's a strong man, typically, sometimes I'll do it in competition. It's kind of like one arm shoulder press. Obviously, there's a lot more body movement involved. It's very explosive. It starts at the floor, comes up to the shoulder, and then you boost it up. So it's like a push press, except with one arm, with a dumbbell. Great exercise. Again, don't do it to fatigue. The goal is to move the weight fast and hard,

keep the reps relatively low. And again, if you're adding this to your normal routine, a couple sets, then you go into your traditional routine, and then you'll see the difference. You the difference, you'll see how you feel, and you'll see, by the way, you'll notice, I love this, I said this again, I said this earlier, but I'll say it again, you'll notice that you may actually be stronger in your traditional exercises because you started with something explosively. It's a very strange phenomenon, it's well documented. It's wonderful. You're teaching this right now, like you're to prime to go into traditional stuff, but

I actually think that this could actually even work as a standalone workout by itself. Oh, I could totally. If you do three to five sets of one of these exercises of this, the seven that we're going through. We're going through all the whole body. Yeah, I mean, you get an incredible workout right here. Five reps, three to four sets of each one of these exercises

and go through all a single one, pick one of the exercises where we're doing two or three for every like muscle group You pick one and do a full body routine. You have an incredible 100% right 100% right all right Next let's go to core now core a lot of people think oh, it's is that really explosive or what are oh? Yeah, I mean any explosive movement in life involves the core Yeah, so having explosive dynamic ability in the core for functional capabilities is really important. My favorite core exercise that's explosive involves bands. I love doing an explosive side-shop with bands.

Now it's not explosive on the negative. So I've seen people do this with a band, where they swing, swing, swing, swing, it looks loose and it's not good. It's the positive portion of the rep so it's the shop Control on the way back gather yourself shop again with a lot of speed Control yourself on the way back one of my favorite core exercises and it also trains rotation Which I think generally speaking a lot of people don't have enough rotation, you know in the routine I like this

I really like the the land mine rotation and I think we had Danny do a series of people don't have enough rotation in the routine. I like this, I really like the landmine rotation. I think we had Danny do a series of the landmine rotation. I know we have it in performance. We haven't had anything else where we have the landmine rotation. I think it's just in performance. It's in performance and I also know that we did a series on the YouTube channel. I just think that one is such a great movement.

It's a, most gyms have the little accessory that you put on the things you could do the lamb. They do now, don't they? Yeah, most of them have them now. That's a great exercise. What about a side toss, right? With a medicine ball? Oh yeah, that's one of my favorites.

Again, to the point of just focusing on the concentric portion of it, taking a medicine ball across your body and being able to, you know, maintain your stance in a lateral position and then, you know, throw it across. It's a very dynamic, you know, type of an exercise that you can do, you know, you know, very, very effectively as long as you have a good wall, it's not going to smash, you know, and stuff's gonna fall in. And I believe you did this on the YouTube channel,

so I did do this on YouTube. Almost everything that we've listed, most everything is if it's not in a program, it's also on the Mind Pump TV channel. All right, and that calves, let's get to calves. You know what's funny about this, by the way? One of the few things that calves is stubborn body part for me,

part of the reason is I didn't focus on them a lot of the body parts. The other part is that they just don't respond. Like most of the rest of my body. And it's funny, there's a few things that I've done that really add muscle to my calves. And one of them is explosive movements. Like, any time I've done anything explosive

with my lower body, which always involves calves, like sprinting or jump rope, which is what we listed here. I do notice growth in my calves. Part of me not doing them is actually being lazy. But if I want my calves to really develop me not doing them is actually being lazy, but if I want my calves to really develop, it's one of the best things I could possibly do is in corporate, some explosive component.

I mean, you guys tease me a lot, like genetically, but it's not, I mean, that's definitely a huge part of it, but at the same time, like I was doing a lot of jump ropes and I obviously like sled sprints and things like that where I was on my toes quite a bit and I was moving explosively, which does express those muscles and get them engaged. Well, I'll come to your defense on that. I don't remember Mike.

Mike used to train her mind and had these great calves and I've never seen him do calves and he used to always tease me about my calves, of course. And he swore that, like, he's like, bro, my calves look just like your calves when I was a young kid and stuff like that, and what developed him, he's a boxer. He jump rope all the time. He's like, jump rope, like, I jump rope every day,

and he goes, literally, that's what all I have done for my calves my whole life, and I didn't have calves into that point, and he swears by that being the answer to him developing his calves. So it's funny about that speaking of boxers, boxers typically if they're well developed will have muscular calves, muscular shoulders

and muscular cores and oftentimes upper back as well, all involved with the most explosive, with all the explosive movements that they do which involve punching. So there's some more evidence right there on some of the muscle building capabilities. Ice skaters, that's another good, you know what I like about ice skaters

is the lateral work that you get from it. So, yes, it develops your calves, but it's also training laterally. You could throw that in the glute area too, because when you do an ice, I actually like decelerating. Yes, I actually love to do ice skaters for glutes, even though you're getting calves, stability and stuff going on there,

and the laterals for the hips and stuff, but up, boy, the glutes develop big time from ice skaters, such a great explosive movement, but when you have to stabilize on one leg and then explode over the other side. It's always one I would try and incorporate, especially with clients too, because it really helps a lot with ankle stability and lots of injury prevention.

If we can keep this in the mix, it really addresses a lot of issues that you don't address very often, which get exposed when you're in a situation like that where you step on something you slide, you're falling, how do you catch yourself? How do you gather yourself? And it's good to train these things to be able to get your body respond. Also another one I love to do barefoot if you can. Such a good, we talk about a limiting factor

on a lot of people is foot and ankle strength. It's just with the shoes that we wear, and how often we wear them all the time, we tend to have weak in mobile ankles and weak ass feet. ankle strength. It's just with the shoes that we wear, how often we wear them all the time, we tend to have weak, weak in mobile ankles and weak ass feet. And so this is such a great exercise to strengthen both the feet and the ankles while also working calves and glutes. Such a good exercise to incorporate no matter what your goals are in your routine. Yeah, and I'll start slow, of course, and of course, make sure you have some strength and

stability before you attempt these and do the first set easy to kind of get the hang of it. But here's the challenge that I'll give everybody watching this. You can do all of these in a workout. That's great. Or pick a body part that you have that's tough to develop. So we talked about every single major body part. If there's an area of your body that you have a challenge developing, try doing three sets of one of the explosive movements that we talked about in the beginning of that workout and then train your body part like you normally would and let us know. Let us know after about four or five weeks if you don't see additional muscle growth.

My bet is that the vast majority of you will. Look, if you like our information, head over to mindpumpfree.com and check out all of our free guides. You can also find all of us on social media. So Justin could be found at MindPump Justin. I'm at MindPump Sal and Adam. Is that MindPump Adam? Thank you for listening to MindPump.

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