Mind Pump: Raw Fitness Truth - 2285: How to Get Better at Any Sport

Episode Date: March 4, 2024

Practicing the skill and building the foundation of proper strength training. (1:36) Why balancing volume for athletes is SO important. (6:11) Five Physical Attributes You Can Train to Get Better at Any Sport #1 - Improve mobility. (8:16) #2 - Become more stable. (16:31) #3 - Get stronger. (20:40) #4 - Get more powerful. (25:51) #5 - Get faster (gain agility). (30:06) Related Links/Products Mentioned For a limited time only, Mind Pump listeners get a free LMNT Sample Pack with any purchase: Visit DrinkLMNT.com/MindPump Special Launch: MAPS Performance Advanced ** Promo code PALAUNCH at checkout for $80 off (Bonuses: Grip Strength Reference Guide + Eat for Performance + 30 Day Money Back Guarantee) ** Ends March 3rd, 2024 March Promotion: MAPS Anabolic | MAPS Anabolic Advanced 50% off! ** Code MARCH50 at checkout ** Watch Untold: Hall of Shame | Netflix Official Site How to Perform a 90/90 Hip Stretch (HIP FLEXOR STRETCH) Improve Your Shoulder Press with Shoulder Dislocates - YouTube Prime Your Shoulders with Handcuffs with Rotatation on a Bench MAPS Prime Pro Webinar Mind Pump #1927: Performance Training Secrets From A Top NBA Trainer With Cory Schlesinger Mind Pump#2005: How To Incorporate Isometric Training Into Your Routine Mind Pump #2027: How To Improve Your Squat, Bench, And Deadlift Strength Mind Pump #2280: Why Everyone Should Train Like An Athlete Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Paul J. Fabritz (@pjfperformance) Instagram Cory Schlesinger (@schlesstrength) Instagram Mike Boyle (@mbsc_online) Instagram

If you want to pump your body and expand your mind, there's only one place to go. Might pump with your hosts, Sal DeStefano, Adam Schaefer and Justin Andrews. You just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode, we talk about how to get better at any sport. We talk about five physical attributes that will improve the performance of any athlete.

Now this episode is brought to you by our sponsor, Elementee. Elementee makes an electrolyte powder that has no artificial sweeteners, no calories, and has the right amount of sodium to power you through your workouts. If you don't need a lot of processed foods or your workout a lot,

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If you sign up right now, you'll get it for $80 off. Plus you'll get two free ebooks, the grip strength reference guide and eat for performance. If you're interested, go to maps P2.com and then use the code PA launch for the discount and the free ebooks. All right. Here comes the show. In this episode, we're going to talk about the physical attributes that you can train to get better at any sport. All right. Are you qualified to talk about this?

This is good. I got you guys with me. Absolutely. We got you back. This is good. No, you know, I think, uh, first thing is first. I think, um, because people are listening to this episode, I made this mistake, uh, when I did, when I was a wrestler, did you Jiu-Jitsu or Judo is I would look at physical attributes and I'll put them above learning the skill of technique. Uh, that's always at the top. So I just want to say that, right? Like, especially if you're, if you're, you know, getting started or you're a,

a teenage athlete or college athlete, um, you practicing the sport is always going to be one of the best ways to get better at your sport. Uh, but there are physical attributes you could train outside of training for your sport that contribute, attend to contribute to pretty much any athletic endeavor. Now you didn't put these in any specific order cause I'm looking at it going like I probably would place number three, number one. Sure.

Right. Yeah. So if we can, I think we should try and work cause here's a like, I wish I understood this. Um, I did understand that playing my sport would get me better at my sport. And so I, that's what I did mostly, but I put little to no emphasis around training. And I think that in one where I grew up small town, there wasn't like an athletic trainer that had any sort of serious background or knowledge, like the coach.

I remember like the, the exercises and stuff that he had us doing inside the weight room were like terrible. They were not exercises that we're going to translate into. It's probably all bodybuilder focused. Yeah. They were like calf exercises. Do like, cause we were basketball players. So back then, back then it was like strength shoe, you know, era.

And so it was like, just lots of calf raises. If you want to jump higher and run faster calf raises, like that was. The stuff that we were doing calf raises and leg press and like BS stuff like that. It wasn't until I was in my, I'd say early 20s, like 22 long, long done playing sports, like at least like with a, like a team or whatever. I still played like rec ball. And I had actually kind of taken a break from playing a lot of basketball and was now on my like

Bodybuilder type of kick I was building to look good like build muscle And I in fact I used to say like all show no go But yet I come out to play basketball one day and I had a played in a long time and I throw the ball down Better than I ever had it in my life And I remember like After we're landing going like oh my god like I haven't played basketball in like a year. Where did that come from? Well, it came from all the squatting.

Yeah, all the squatting that I was doing that I hadn't done previously. Had I known that, I would have been a lot further. It's really taken the strength community a long time to establish that thought because there was still a lot of like muscle bound, um, theory out there. If you were to weight train, it was going to make you slower. It's going to restrict movement. It was, uh, going to do all these things that were actually limiting with your sport. And so

for programs to actually adopt real solid strength training and build that foundation with their athletes, it's actually like only fairly recently where, um, coaches are incorporating that, making that a big priority. I think what also perpetuated that Justin, you correct me if you think otherwise, is that we always tend to do the extreme of everything too. So it's like, you would think strength training, you don't think like adding a few pounds of muscle or just focusing on your strength. You think of like gaining 10, 20 pounds of muscle. And so if you take an athlete who's been released, like me,

it was playing basketball most of his life. And then you slap on, you know, 30 pounds of muscle and you're just focused on building muscle like, okay, it might hinder my game, but there's a, a much more methodical approach to building strength and muscle to that athletic frame that could actually enhance my game. The other thing too is in the past, people would look at bodybuilders and they would judge the bodybuilders on their athletic performance.

So they'd say, oh look, there's that 240 pound bodybuilder. Let's watch him play basketball. And maybe the guy never played basketball. He never practices a kid. It's not a sport he enjoys. So then they'd watch him play and they'd be like, oh, he's big muscle bound. He's not fast.

Well, the guy never plays basketball. Yeah, and they're doing half reps in the gym as well. Like the training is completely different. Right. Right. Now, something else to consider here is whenever you're training outside of your sport, you always have to balance out your training volume, meaning if you're practice and you let's say you're going five days a week to practice and you're like you're recovering, but you know, you're at the limit, like you're pushing it

and you're going hard. Don recovering, but you know, you're at the limit, like you're pushing it and you're going hard. Don't think that it's a good idea than to add three additional days of strength training based off of this episode. Cause all you're going to do is compromise your body's ability to recover and you'll reduce your performance. There's always a balance of volume of training. So this, what we're about to talk about has to improve your ability to practice, not take away from your ability

to practice. And you have to balance. So you can't do everything all at once because the body doesn't, doesn't, you know, react that way. Speaking of that, not to get off subject, but you just reminded me of something that I asked a long time ago. Did you guys ever watch the documentary on the Balco trainer? Yes. Did you know you're watching that? That was one of the most impressive things about that documentary for me was the way he scheduled and trained the volume, like how scientific he was

about the approach of recovery and volume and like putting that, like I know, like obviously, you know, his name got drugged through the mud because of the scandal with Barry Bonds and all this stuff with the steroids and stuff like that. And I'm sure a lot of people just immediately discredited him. But as a trainer, looking at his programming and the scientific approach.

I put more on the programming than the steroids. So, okay, so my buddies and I got into this big old controversial drugs. Oh yeah, they're like all drugs. They weren't impressed at all. And I'm like, you guys have no idea. Like you guys see what he was tracking and what he was paying attention to.

That detail was incredible. And like he was gonna improve what he was paying attention to that detail was incredible And like he was gonna improve those athletes no matter what that drugs or no drugs balancing volume for athletes It's so important because this is what athletes tend to do Okay, athletes will though they're practicing four or five days a week then they'll hear an episode like this They'll say oh cool mobility strength speed Yes, I'm gonna train for all that now So now they they'll stay past practice for an hour and a half. And they'll also work out on Saturday and Sundays.

And then they'll wonder why their performance is decreasing, why they feel stiff or sore or injuries continue to pop up. So everything that we're about to talk about has to be balanced appropriately. And your best approach is to focus on one at a time, not to throw everything but the kitchen sink at yourself because the body doesn't adapt well that way. So as we go through these, I think it's important,

and we'll describe them all and explain, you know, how they contribute. But as we go through them, pick the one that you think is going to give you the most bang for your buck. And there's going to be one here that I know is most, is probably most applicable for most people, but not for everybody. Pick that one and then work on it and don't just add a bunch of volume.

If you're already training close to your limit, if you're already training closer to let me have to take something away in order to add more to get your body to respond. So the first attribute and this one is almost never considered among athletes. And that's why I put this one at the top, not because it's the most important, but because it's one that they just people just don't tend to consider it. And that's to improve mobility. Yeah. If you improve your mobility. So mobility is

defined as your joints ability to express itself fully through its fullest range of motion with control and strength. Okay, so not like mobility does not mean you're flexible. Flexibility is a component mobility. Mobility means you are not only flexible, but you own the entire range of motion. So not only can you do the splits, but if you need to jump out of the splits, you could.

Or if somebody jumped on top of you while you're in the splits, you wouldn't hurt yourself, for example. Mobility is what will allow you to perform better on the field or on the court court because now whatever strength you have, you have now extended its range of motion. So however far you reach or rotate or throw or punch or whatever, you've now increased the capacity to do so by improving mobility. This is a very simple way, especially with older athletes, a very specific way and effective way

to improve athletic performance. Yeah, another way to say is like end range strength. And so it's not just that main range of motion that you're strongest in, which a lot of athletes, they stay there. They stay in that comfortable range whether they're lifting weights or they're practicing specific movements. They're practicing just what they feel strong and capable. Well, this is extending that and

really broadening your base in terms of if you're in a position with your body, can I conjure up strength and stability and support in order for me to move out or sustain this position. And so that's, that's a huge component to all aspects of. Have you ever seen, I know you guys have, but you look at pictures of high level basketball players or tennis players when they're changing directions and you look at the angle of their ankle. Oh yeah. When they're, when they're going sideways, I mean, they're, I mean, they're, I would,

I would roll my ankle. Paul Fabbress does cool videos. I've shot him out before on the, on the show many times of that exact, the shin angle. Yeah. Of some of these. That's mobility. There's, there's, there's, he's got examples of like some of these NBA players where, and he's frozen the camera.

Yeah. And their ankles is flat like this and their shin is literally like almost parallel snapping to the floor. Yeah. And that's mobility. They have the flexibility to move that way, but they also have the strength to prevent themselves. Yeah, they're still in control.

Yeah, they're not hurting themselves. It reminds me of if you ever watched, uh, like, uh, motorcycle racing and you're watching them go around a turn and the guys laying the bike sideways and the tires are still keeping contact and they're able to make those turns in order to be able to be agile and perform. If you have greater mobility, I mean, you're going to have an advantage over your opponent. So mobility is a v... And the great thing about mobility is training mobility doesn't hammer the body

that much. This is of all the stuff we're going to talk about, mobility is the one that you could probably add to your training and not over train. Just to reinforce that. So when I did that, football game, and this was something I was like, you know, 40 years old already, all the guys out there as well. And had a limited time to train for it. Had like two weeks. And of course, the other team, they took a full year, but you know, we're not going to tell you all that. So what do we do? I'm like conditioning. That's a big consideration because I'm going to know, we're not going to tell you all that. So what do we do? I'm like conditioning.

That's a big consideration because I'm going to get tired and I'm going to be dogging it out there. But I put most of my focus into mobility and to really, you know, get the guys on board in terms of like, if I'm moving out there, the biggest thing is to be able to create and generate force and power in those, in those different positions, but also to be protected and stable. So we weren't getting hurt. And it was the best thing we could have done. It just it allowed guys to move and still like remain, keep their athleticism because their body was able to respond in those

different angles. The time that you noticed, I guess the most is when you're not athletic, is when you're in an unfamiliar position. Yes. And so your body actually, you noticed, I guess the most is when you're not athletic is when you're in an unfamiliar position. Yes. And so your body actually, you know, you feel weak. Like, honestly, you get that shaky feeling sometimes when you're doing something you're unfamiliar with. And that's really like, what I noticed was that as long as we were kind of training and rotating and moving laterally and reinforcing a lot of these positions. When we went full speed out on the field, there was no problem. You know, even though I wouldn't list this as the first and the foundational,

you know, of the five, I do like talking about it first because I think this is, of all the ones that we're going to talk about, I think the, we, we, we knew the least about this, right? Or we've, we were learning still so much more. Like for example, we were, we were talking about basketball and it wasn't that long ago that we used to on our, on our NBA players where high top shoes and restrict the ankle mobility in order to try and protect the ankles. The logic and the theory back then was the one of these injuries. Yes.

You wanted these high top shoes and you wanted to tighten them like that to help help brace them. But there actually was more ankle injuries than they are now. And now a lot of the guys most here and you remember seeing this like Kobe was one of the first shoes that were low top shoes. Now almost every NBA player will normally wear that unless he's nursing an injury for the most part will wear low top shoes because you want that ankle mobility, but we didn't train that.

We didn't think to like stretch those limits so that they could handle that. And now when you look at the game, like look at these movements, how much more dynamic these athletes are able to do it today versus just say 20 years ago. So how would you work on mobility, right? Mobility would be moving through ranges of motion that challenge you while staying connected to that range of motion by creating tension. Or contracting your muscle.

Here's an example. This is not a mobility, what I'm about to say is not a mobility movement, but it's an example of what I'm trying to say. So the difference between flexibility, mobility here would be, flexibility would be, I'm going down to touch my toes and I relax and wait for my hamstrings to stretch.

That's flexibility. Mobility would be I'm going down to touch my toes and I relax and wait for my hamstrings to stretch. That's flexibility. Mobility would be a Romanian deadlift where I'm going down with resistance stretching my hamstrings coming up. So what I'm doing is I'm strengthening the hamstring throughout full range of motion and challenging that range of motion. Now, I wouldn't consider a Romanian deadlift a classic mobility exercise but it's just to illustrate what I'm talking about. So 90 90s, you know, stick dislocates, handcuffed with rotations, all movements we've had, we've, we can put links here that we filmed on our other YouTube channel, but it's about staying connected through these ranges

of motion so that you own longer and greater ranges of motion and thus improve your mobility, which reduces risk of injury, but also improves performance. Well, I'm glad you used that, even though maybe it's not a classic example of a mobility exercise. It's still the point you're trying to make that I think is so important here is a lot of people hear the word mobility and they think flexibility. And so then they go, oh, I do, I take yoga three times a week, or I always stretch before practice, or I always stretch stretch after practice or I'm pretty limber. I can touch my toes. It's like there's a difference between having flexibility and then having mobility and having

mobility is having strength and control through those full range of motion and that and a lot of strength and control. That's like those athletes. Like it's not like they just stretch the ankles out to where they can get to that angle. They're getting strong in those. A good example that our other good friend, Corey Sussinger, remember his, uh, um, his, um, his, what do you call his ramp? I should give him a shout out for that.

Angled ramp. Yeah. It's angle ramp, but that, I mean, I love seeing that that was new. Like that we weren't doing that 15 years ago. Like we weren't doing that with pro athletes. So now you have these, these coat or these trainers that are training these pro athletes that understand that it's not just them having this flexibility or their ankles, the ability for the ankle to roll or move that way, but actually good control and strength and that. So we're going to train it. We're going to load it. We're going to do explosive movements off of it. So it's not just being flexible and able to touch toes and stuff like that. Almost every sport I can think of is dynamic. It's not stationary, flat, you know,

maybe powerlifting, right? No, the sport, like every other sport includes a dynamic component. This next one is about becoming more stable. So stability in particular, and I'm speaking more specifically, but this really relates to all the joints. But I want to speak more specifically to the spine.

Creating stability around the spine allows my limbs and my body to move and exert power while my spine, which is there's a ton of joints along your spine. If you look at your spine, it's a bunch of bony, you know, plates with discs in between. Each one of those is a joint. Each one of those can rotate, flex and extend. And you want to be able to have them do that, but you want them to also be so stable so that you don't move to an end range of motion that injures you while you're throwing or punching or kicking or running or turning.

So developing stability means being strong and stable. It means doing exercises like counter rotation type movements where you're not just trying to move in a direction, but you're actually resisting moving in a direction. And you want to have that kind of stability that, that whether I'm rotated, twist, what I'm jumping, I can keep my spine in a position where it's, where it's strong and stable. You can own your space. You can create that kind of control. I look at it as like creating more torque and power, more force production.

So look at somebody who's on roller skates, trying to do a golf swing versus somebody who's like super grounded and anchored to the ground, allowing rotation, but can generate more power and force because they have that ability to really stabilize their entire body when they need to. Well, this, I mean, this highlights the importance of the core. I mean, this, this takes me all the way back to my original days as a trainer. So my first like, you know, introduction to becoming a trainer and like learning something that I didn't know ahead of time was like core and like the value core. And I used to have this like whole presentation of, you know, I would show people, I'd have a pen and I'd have the pen sitting in my hand like this,

right? And I'd be like, this is most people that your core wraps around your spine like this, and most people have a very unstable, weak core. And so I'd show the demonstrate the pen, you know, the move all the way around. And it's like, look how unstable, weak you are. You're open for injury like this, you're not going to be very strong like this. Now imagine if we strengthen these muscles, and then I would tighten it up to where the, now the spine is nice and stable, the amount of force that you can generate, come protected and safe you are, how quick you can move, how quick you could react.

And I said, and this is the most important muscle in your body besides your heart. Obviously your heart without it, you're dead, but the next most important muscle in your body is these core muscles that wrap around this spine. And that's the foundation to this. If you do not have this stable core that you can, you can hold that foundation on that spine, and then you're asking these limbs to do all this dynamic stuff. Like you're going to lose your body will limit you. You'll lose power.

No, try to try to leak out, try to take off, uh, while being in sand versus, uh, being on, on asphalt, like you're going to take off way faster with that stable surface versus sand, which is not very stable. So core stability and stability in general. By the way, the best way to train this is isometrics. Isometrics are incredible at developing stability. Now, here's the thing with isometrics. People tend to forget two things. One, nobody does them, which is stupid. Isometrics training, by the way, I talked about how mobility could probably be added to your routine without really compromising your recovery. Isometrics will compromise your recovery more so than mobility,

but still not a ton. So isometrics, another thing you can add. So number one, nobody does them, which is dumb because isometrics have tremendous in a short period of time. Here's what's beautiful about isometrics. Is that in a four week period of time, you could dramatically improve your stability through isometrics. It's of all the muscle contractions. This one produces strength gains the fastest in that particular avenue.

So isometrics are phenomenal. Here's the mistake that a lot of people make is they'll train an isometric in one position. Don't train the other positions. So in other words, a common isometric would be like a overhead hold. That's a good isometric hold, but I can also train it where I'm holding down here, halfway or down here at the very bottom.

You want to train different positions to build stability in different positions. And this is true for the core or for the shoulders or for the hips, all these dynamic joints, and it'll just improve your performance. Next up, this one's, I think, I don't think we need to make this argument, but just get stronger. This is the foundation. Yeah. Yes. Yeah. I mean, this is like think we need to make this argument, but just get stronger. This is the foundation in my opinion. Yes. I mean, this is like if you...

If anybody gets stronger, they're going to be better. Yeah. Just across the board, and it contributes to every physical, any physical pursuit. The only, and I'll say this, and I'm saying this carefully because I don't want to send the wrong message, but the only time getting stronger would be a problem is if you got so much stronger that you no longer were used to your own body. And the reason why I'm saying that is I've seen kids, this is not common as you get older, but I've seen kids play a sport in the summer, gain tons of strength, go back to playing a sport all of a sudden can't throw the same accuracy camp.

That was my point I was bringing up to Justin earlier is like, I think the reason why there's that I think that's been perpetuated for so many years is because we tend to go with the extremes. Somebody here is that, oh, getting stronger is they take the whole off season to pack on 30 pounds. And they didn't maintain the actual mechanics, the skills. They didn't, they weren't disciplined with the practice of that particular movement for the sport on top of training. So it's like, they just dismissed that and just went all in on building mass and strength.

I mean, it's very, it's very much so the opposite of bodybuilding We do not care about size like you don't want you like in fact I just want to get stronger if I can keep the scale the same or barely go up be the best Yes, if I can get an athlete to get stronger in the gym lifting more weight And we don't really go up on the scale or very minimally we go up on the scale. That's a huge win. I'm not looking for 20 pounds added to the scale over a summer break. Like then they're, they're, they're most likely not going to be moving the same. You know, a classic example of this and my favorite sport to watch is the NBA, which is

watching the growth of Stephen Curry over the last 14 years of his career. Like to the average eye, he probably looks very similar to what he looked like, say 10 years ago. But I mean, I've been watching him play like he's just barely put on a little bit of muscle and the difference of how he can play the game today versus what he was, like he used to be known as this player that everybody, the whole, the, they would scheme against him because he couldn't guard anyone because it was physically weak. Yes, he could shoot the lights out, you just get hit on the ball, but

defensively, anybody could bully ball and where you can't do that to him anymore. And that's because he's gotten stronger over all these years, but he didn't put on this crazy amount of size where the next year, but it went like, oh my God, he put on all this weight, all this size. Strength to weight ratio matters a lot. There are some sports where weight matters as well. Football being an example, right?

If you're hitting someone and there's more kinetic energy because you're heavier, it's better. But if your strength to weight ratio gets really thrown right? If you're hitting someone and there's more kinetic energy because you're heavier, it's better. But if your strength to weight ratio gets really thrown off, now you're just a weight on the field. You're just a blob, you can't move. So you still need to consider strength to weight ratio. What does that mean? Okay, so if you gained, you know, 30 pounds of muscle,

you're gonna wanna at least be as strong as you are now, but in relation to the 30 pounds in terms of the ratio, meaning it needs to match or better, you have a better strength or weight ratio is what you're looking for. Otherwise it'll slow you down, but strength ultimately at the end, especially the beginning, by the way, especially for younger athletes. This is the, this is the foundation. Like if you take a young athlete, a high school athlete, and you just make them stronger, they'll get better.

If you're an adult athlete and you do no strength training whatsoever, and you play on the weekends and you add one day a week of squats or dead lifts or overhead presses, you watch your performance. They're more resilient to sharing forces. They have more longevity in their gameplay. There's just so many more benefits to getting stronger for these younger athletes that I think a lot of coaches like dismiss some of these like Huge facts. It's like we need we need more emphasis on strength training in order to build better athletes

I mean you can simultaneously work on their skills. There's a way to do that You just have to be a little bit more educated with their programming Yeah, I think it's important to kind of illustrate what you just said because I think this is so important. So for example, if you had a 150 pound kid who could squat 300 pounds, if they got up to 200 pounds, they better be doing north of 400 pounds squat for it to make even close to sense. Because even if it was just 400 pounds, and it's exactly the same ratio, and you just got heavier, you're not going to be a better athlete. Yeah. You're going to, you're going to have to improve your strength to rate, strength to weight ratio, especially if you went up in weight like that.

You can control that too with nutrition. That's right. A lot of the, the massive gains, like you can taper that a bit and still receive a lot of strength gains, but not gain so much mass. Yeah. The best exercises for this are your conventional deadlift squat, overhead press, bench press, row, your split stance exercises, like your lunges, your Bulgarian split stance squats, hip thrusts.

In some cases we'll have some good, uh, some good carryover. Just your conventional strength training exercises, barbell and dumbbell. We'll give you this, this, the strength that you're looking for. I love things like Bulgarians for like your athletes. Just, you know, one of the things too, when you talk about mobility is the ability to flex and extend the hips. It're looking for. I love things like Bulgarians for like your athletes. Just, you know, one of the things too, when you talk about mobility is the ability to deflect and extend the hips is so important. So you're training that mobility in there.

You're training the strength there. There's stability involved. Yeah, there's stability that's involved in there. Like, which is why people like, it was a Mike Boyle who's the one who always talks about never doing bilateral. Yeah, all unilateral work. That's why I think that's why he makes such a good case for

training that ways and athlete because you're getting, you're hitting three of those components that we always talk about. We talk about. Now, next up is to get more powerful. All right. What's the difference between power and strength? Strength is your ability to lift something heavy. Power is your ability to lift things quickly to contract your muscles fast.

This is explosivity, right? So this is the difference between an Olympic lifter and a power lifter. The power lifter has got a lot of strength, not as much power. An Olympic lifter has got lots of power. In fact, I've, have you guys ever, yes, so have you ever seen Olympic lifters jump? I don't know. Because the name is power lifter.

So it's like, it's, it should be strengthlifter. You know, it should be. Like cause when you think powerlifter and you think that's like, that would be the default answer to like who generates the most power. Strengthlifter or something. Yeah. Yeah. Now,

rebranded. Now power is the way strength looks on in a sport. Like power is at the end of the day, what matters. Now you can't have a lot of power if you don't have a lot of strength. So somebody listening is like, I'm just going to train for power. You want to have a foundation and stability, to instability. Yeah.

Otherwise you're not going to be able to move quickly at all. I mean, the way we explain all it powers, the greatest expression of all the others, right? It's like the, all the others come first and then, then powers, the greatest expression, all that. Otherwise you, if you are training power and you have poor stability, you have poor strength, you're not going to generate very much power. Now the difference in training for strength and power, obviously with power,

you're lifting things quickly, but fatigue should play zero role in power training. Whereas in strength training, fatigue plays somewhat of a role. Like if I'm bench pressing for six reps, that sixth rep is gonna be pretty hard. I'm gonna feel like maybe I could do seven or eight and I'll stop at six, but there's some fatigue there. With power training, each time I do a jump box, each time I do a sprint or a clean, I should feel fully fresh and rested with every rep.

I need to be able to do it as hard and fast as possible each time, not do it and have fatigue step in. Otherwise it turns into stamina or at the best strength training and not power training. Yeah. It's more beneficial to structure power exercises with less reps, obviously. And this is one of those things. So you can be very hyper focused. It requires a lot more moving parts, all to work simultaneously, instantaneously. And so as opposed to strength,

where you can kind of gradually bring everything together to pull the movement off, this is explosively immediate. And so it requires just a lot of output, which you need to recover from. Maybe one of my biggest pet peeves is a trainer. I think that power exercises have been bastardized the most by trainers. 100%. Uh, you never see it in one.

It's always a key indicator for me. If I've got myself a really good experience, knowledgeable trainer in my gym or in the gym that I'm at, uh, observing someone training a kid or an athlete, uh, in power and doing it correctly. Rarely ever do you ever see it. You see it done in circuits all the time. You see it done to fatigue all the time. You see it with lots of repetitions, five, six, 10, 15 repetitions,

doing these explosive type movements. That's like steps of Robespark. What are you exhausting? Yes. This is where it's gotten a bastard eyes is because, uh, certain coaches out there realize that they could exhaust their athletes really quickly by combining power movements with fatigue and conditioning. And it becomes something else.

It becomes something else. But again, back to my point of like, what power is, is the greatest expression of all these other things. And so if that's the point of that, then you would want to completely gather all that before you would express all that. And so this idea of doing it to fatigue is so ridiculous because stability goes out, mobility starts to go out, strength starts to go out, because of fatigue starts to set in. In fact, I'll add this. One of the biggest mistakes with people with power

training is that they'll do a workout and then do power exercises at the end. No. Your power training, if you're gonna do a full workout of other stuff, is at the beginning. Not at the end. Do not train power at the end of your strength training workout when you're tired. Now I'm going to go do some, you know, box jumps. No, no, no. Start that way. Then you can move on to strength or mobility or whatever, but you don't want to do this under fatigue. Otherwise you're not training the ability to contract quickly.

You just train the ability to contract repeatedly over time, which is stamina, nothing wrong with that. But if we're trying to develop power, that's not the way to do it. Lastly is agility or speed. Now, agility really is about being able to be fast and stable and strong and have power, but also be comfortable applying it through your skill or technique. This is when you have put everything together and now you're on the field and you move quick or slow You speed up you slow down your rotate and it all feels like it's on a dime and that's speed train Maybe the the greatest equalizer in all sports. What do you say? Oh speed kills, right?

So speed is speed makes up for the lack of everything else I feel like you cannot be the strongest of the top else. I feel like you can not be the strongest guy. The cream rises to the top. It's always the fastest. You may not be the most powerful. You may not be the most athletic. You may not be the most skilled. But boy, if you have lightning speed, um, you just, you set, you separate your asset.

I mean, Tyreek is an example of this, right? Like that's somebody who plays for the dolphins. You just play for the chiefs, like seeing him play at that speed. Yeah. I don't know, Sal, you probably don't know this. I don't even know if you know this Justin, that they they're right now, they're talking about changing this rule in the NFL about allowing him to be in motion. And this rule is on the table because of him because they put him in motion.

He's the fastest guy in the NFL, right? So he's already gaining. So he put him in motion, which has always been a part of football, you know, your motion, the quarterback drops, doesn't stomp and then sends a wide receiver to the other side. And it's a strategy for the quarterback to see, are they in a zone or man to man, because they'll see if the guy moves across. And but what they found is like, and they hacked into this with Tyreek is that he's

so fast, it's already so hard to defend him. Then if you give him a little bit of a head start and then they hiked the ball as he's getting ready to go back into position. So he's already in half speed already when they hiked. So then he's in full speed almost instantaneously and he just blows by everybody. And it's like, it's becoming, he's become so dominant because of that that they like they're up, they're trying to decide like, is this going to be like a rule that we have to put in place that they have to like get stationary again before you can hike the ball because of how fast, how much a different speed can make.

Well, look, if you want ideas on how to program this kind of stuff into your workouts in combination with practice or not, if you're off season, we have a program called maps performance advanced. This is specifically designed, this program specifically designed to develop these attributes and more. There's also a customizable section in there to help people need to develop grip strength, to develop rotational speed and power, general power, to develop stamina or conditioning. Lots of different skills that you can put in and customize into this program. And if you're listening to this episode when we drop it, these are the final hours of the new launch of this program

and it's sale. So you can get it for $80 off, plus we'll throw in two eBooks for free. There's a grip strength reference guide and eat for performance guide that will include. So if you go to mapsp2.com, use the code PA launch, you'll get the $80 off plus the two free eBooks. You can also find all of us on Instagram.

Justin is at Mind Pump. Justin, I'm at Mind Pump to Stefano and Adam is at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle

at mindpumpmedia.com. The RGB Superbundle at MinePumpMedia.com The RGB Superbundle includes MAPS Anabolic, MAPS Performance and MAPS Aesthetic 9 months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal Adam and Justin as your own personal trainers,

but at a fraction of the price. The RGB Super Bundle has a full 30-day money back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes, and by introducing Mind Pump to your friends and family. We thank you for your support, and until next time, this is Mind Pump.