Mind Pump: Raw Fitness Truth - 345: Pregnancy Training, Explosiveness, Eating Too Much Bacon & MORE

Episode Date: August 12, 2016

Kimera-Quah! In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about eating too much bacon, pain near tibial tuberosity, pre-pregnancy & pregnancy training, how to charge clients and training for explosiveness from a stop. ANNOUNCEMENT!: We have just "launched" our YouTube channel, Mind Pump TV. Search "Mind Pump TV" on YouTube & Subscribe. Sal, Adam, Justin & Doug will be posting valuable content there regularly. Get MAPS Anabolic, MAPS Performance, MAPS Aesthetic and the Butt Builder Blueprint (The RGB Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts! Have questions for Mind Pump? Each Monday on Instagram (@mindpumpradio) look for the QUAH post and input your question there. (Sal, Adam & Justin will answer as many questions as they can)

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Sunday, bloody Sunday. Adam's butt hole. Sunday, bloody Sunday, keep going. Sunday, bloody Sunday. There it is is better. Yeah, that's way better How about breakfast at Tiffany's

Do you know what that one what's that one oh And I know yes Mel breakfast at Tiffany You know what I do you know what certain songs just make me think of different times in my career working in gyms Because there's always music in the background Yeah, and you hear the same fucking song over and over again You're okay. Isn't that crazy? I'm over it a lot of music you relate like to liking it I don't even based off of what was going on in your life and when you were listening that right if it was a good time in your life

And like shit was going well for you Well, yeah, or if I hear that song by stained I was like oh god, I'm depressed. Well, here's the thing like Remember that you know working in gyms for as long as we have that song by stained. I was like, oh, God, I'm depressed. Well, here's the thing, like, I remember that. You know, working in gyms for as long as we have, pretty much most of my time is spent with music on in the background. So it's always weird for me to be in a space with no music on. I know. Someone was like, where's it? Why is it so? It's a little uncomfortable. Why is it so weird in here? Because there's always music on in the background, always energy.

Yeah. But back in the day, always. Energy. Yeah. But back in the day, we'll see when I was managing Jim's, we had those like satellite stations, yeah. And we put them on and it was always like, there was like 15 songs, they just fucking rotated. Oh, oh my god. By the end of the day, you've heard it like the couple songs

like at least five times. Yeah, and then if you ever changed the channel, like 50 members would come up. Members, complain. They are ridiculous. They're so ridiculous about it. Change the music. Can you please change the music?

I don't like to work out with music on. Yeah, it's like if you spend, It's a devil. Yeah, you spend as much time exercising as you did. Walking up here waiting for me to change the music, you'd be much more fit, Mrs. Johnson. Right. So shut up.

This is very true. I hated that. Yeah. Dude, so my workouts have changed dramatically recently. fit Mrs. Johnson. Right. So shut up. This is very true. I hated that. Yeah. Dude, so my workouts have changed dramatically recently because we changed gyms. And I think we should, I mean, that's such an amazing thing that I've always forget to recommend to people like change your scenery, man. Change your scenery.

It makes you feel like anything's possible, you know what I'm saying? It also forces you a lot of times to do other stuff, right? I don't care who you are. I don't care how experienced, how smart of a trainer you are, how many different movements you know. We all get stuck in this little, I got my favorite, you know, four or five exercises or benches or machines that I use and, you know, you kind of mix it up a little bit, but for the most part, you kind of fall on this routine of things you do by totally, especially

what we did right now, right? We went from a, you know, basic gym or in your case, a very small, you know, private studio to this big, you know, astroturf with kettlebells and dow bars in the squat. But see, I had, I had kettlebells. I'm not doing stuff that, it's not like I'm doing stuff that I couldn't do before. I think the difference is- Feels more motivating now. Well, it's almost like one of these things like-

Grass, yeah. It's like when you move, like you move like to a new city or all of a sudden you feel like, I can be anybody now or I can start, I can just change everything. And that's what I've done. I'm new in town. I haven't used the belt and squats for a while.

Check me out. I stopped using my squat shoes. I'm new in tech. I haven't used the belt and squats for a while. Check me out. I stopped using my squat shoes. I'm doing all some more functional stuff. And it's because I'm like in this totally different mindset because I changed the environment. You know what it reminds me of when I would manage health clubs and I'd want to spark sales, like I'd want to motivate my sales guys.

And so I would get there real early before everybody and I'd mix up their desks. I'd switch the desks, turn the chairs around. You're sitting here now, you're sitting there now, every time, every single time, it would boost sales, every single time. Cause I think they felt like they're new. You interrupted their process.

Yeah, new energy, new energy, disruptor. But this, so this more disruptive force. Yeah, so what I've been doing, what is that? I feel like that's something. This name of my company. Oh, that's right. I don't know. No, so what I've been doing, what is that? I feel like that's something. This name of my company. Oh, that's right. I don't know. No, it's like my workouts and our different,

like I go in, I'm doing more of those kettlebell walks. I'm using the steam room and I'm going in the steam room and doing like really deep stretching in there. I'd you like my farmer walk? That's a great idea, bro. I'm gonna do that. You're your farmer walker. Yeah, my farmer walk video, that's the funniest.

It's fucking great. You know, I'm one of the people that's really funniest fucking thing. You know, I wanted people to be like, I so was looking forward to like something to happen. Yeah, the same thing. You can put it on Instagram, the hocks, it was too long. Yeah, I think it was like a minute. A minute journey. Yeah, the forum members went pretty nice.

Cinematic epicness. Yeah, it was over nothing. It was great that it just happened to be farmer walks too, you know. So Justin, you said you wanted to try that, but stretching, I do. That's not, yeah. That sounds like a great. Try what? So I went in the steam room steam room and I got it hot as hell in there like it was so hot like Bikram yoga it was so hot that like if I moved it would

almost sting my skin the steam of so hot and I do like really deep stretches oh yeah and that's the best place there is the best place for because. Because you get that place to yourself. It's so big and open. Dude, I love to do. I love to do that. I was doing hips. I'll do hip stretches, hamstring stretches, claws, upper body, whatever. Then I'll sit there meditate for a little bit. Then I'll go see now your naked yoga stuff isn't so weird. Well, you know, it's funny in that setting. You know, it's funny because I'm not naked in the steam room because I don't know. I just kind of weird whatever. But I have the towel. Joe balls out. No, you don't know. It's just kind of weird, whatever. But I have the towel. Joe balls out.

No, you don't. I was in there with you. Well, I was hoping you would. But you bet. But I wear the towel. But then when you do your hip stretches and stuff, whoever walks in, getting a full, for birds I view of.

Oh, that's how I keep it to myself. When they come in, I get all like, we'll flap it open. Hey, man, hey, come on over here. Sit down right here. Just see what my name is. Just do it down or down. I'm going over to the dry song. I'm going to go over the dry side.

I'm stretching my hips. But then I go right to the shower and I take a freezing-ass cold shower. Yeah. And it feels amazing. And then I come in here because then we start work because I'm doing this hell early in the morning while you guys are still, you know, sleeping like babies. And I feel like a champion.

That's funny, yeah, because I'm up early. So as you imagine a champion, that's a few. I was up at 3.45, I'll make sure to text them next time Cuz you go pee and then you go back to bed. I actually wake up That's right if you have kids you can't sleep in It just doesn't it just doesn't work that way. What is what is sleeping in though for parents? I mean seven seven mm-hmm and you wake up freaked out Because you think something they did on a awesome is it and I was at a a universal thing? Or is there some kids do sleep in?

And as you guys have free time. When they become teenagers, then you have to go in there and wake their ass up at noon. That's it. But before that when they're young, for whatever reason, they're like, ready to go. Yeah, like I wanna wake up.

I'm on breakfast now. Which is ironic because at the younger we are, the more sleep we need, the older we get the less sleep that we need. So you would think that at a younger age thing. Well, you know what it is, they go to bed early. That's what it is. So I put my kids to bed at nine.

So they're gonna wake up earlier. But teenagers need a lot of sleep. I think teenage girls need the most sleep of all categories of people. Oh yeah. They say it's teenage girls. Oh really? Yeah.

They need like something like 10 hours of sleeper or something like that 9 hour fasting. Yeah, I know. Wow. So I figured when they're teenagers, then I'll maybe be able to get it to sleep in. Have we ever talked about why, you know, why there's like that perfect zone of like sleeping

too less or too much, fucks you up? You ever notice that? Yeah. Whenever it is and everyone's different, right? Like if you're six to eight hours, like I'm perfect, I get eight and a half or nine, I'm fucked. I feel like I feel like a, I'm sure it's the quality of your sleep, too, right?

If you get able to actually achieve with the REM state, or whatever. Yeah, but if you ever noticed that, though, just from a time standpoint, like whenever you do, if you ever slept too long, and you feel that like, so. Yeah, you just feel the therjic after that. Yeah, when I let myself wake up naturally,

I wake up good. If I wake up with an alarm, or if I try to go back to sleep and then try to wake up, but you know, the science behind- It's a lot of mental, I don't know. Like I see like the way I wake up like that, like if it depends on the state that I'm in, you know, if I can correct that if I wanted to, you know.

And here's the other thing too, the science behind sleep, it's so correct that if I wanted to, you know. Yeah, and here's the other thing, to the science behind sleep. It's so, they have these general guidelines, but man, there's people who sleep five hours and are super productive, super awake, and other people need more sleep. And there's definitely times in my life where I need way less sleep and times when I need more.

When I was younger, she's now I need at least six and a half to seven hours of sleep. But man, when I was in my 20s, especially my early 20s, four or five hours, man, and I was on fire all day long. I need not need sleep at all. Now that's a little bit, now I need a little bit more sleep. How much sleep do you guys? Do you guys need? I don't know, man. Six to eight. You need six to eight? Adam, we probably need the most, huh? I don't know, let's see here. I normally crash out on a regular night, about midnight or midnight or so,

and I get up by six, so about six hours. Oh, really? You know who needs not that much sleep, believe it or not? Doug. Doug, Doug? Well, the older you get, the less you need to take. No, I think you need more at a certain age. No, as you age,'s like three hours. Yeah.

I don't know because I feel like Doug just can run circles around us sometimes with that shit. As I get as Doug, have you always gone or not needed that much sleep? I need the sleep. I just don't get it. Oh, my bad. Sorry. It's on the case of grinding me to death. Believe me, I can sleep easily eight hours a night. No problem.

But you end up, but I don't. Yeah, I see getting text from Adam. Yeah, middle of mine. I think I get this great idea. I need a bond now. Doug is pretty solid though. I have to say he's known with a one to get back to me first or the first one I see on there.

And although Sugg gets on there pretty early, sometimes I see him on there first thing on social media, like five in the morning or whatever. So, but Doug's pretty, pretty consistent with his responses at midnight or one or four or five in the morning. I can rely on him getting back to me. My favorite tech, so I'll tell you what, amongst all of us, these are my favorite techs, okay?

The ones that Adam says, that sends, or like this, this is how they go. Hey guys, oh my God, fucking great idea. You won't believe it. That's it. The best thing you've ever heard in your life. No, no, that's it. There's nothing else.

No, I know, but then it cuts out. That's what I'm saying. And then you text them back and we're like, well, fucking tell me. Well, we'll be talking about here. Nothing. Nothing. Oh yeah, remind me.

Yeah, remind me to tell you. Tell you what? And then when we see them, then I'll be like, dude, what was that thing? And you'll be like, oh, fuck, I forgot. I don't know if you're getting me to tell you. I tell you what? And then when we see him, then I'll be like, dude, what was that thing? And he'll be like, oh fuck, I forgot. I don't even need to write it down. I don't remember. No, it was in your head.

It's like every time that happens, I feel my nuts go inside my body. You know what I mean? I get so irritated, like, ah, tell me. I gotta go drop. I gotta get a bill of suspense up. I love it. Shh.

Is it? Oh, God. It's bigger this time. I love it. Shhh! Is it? Oh god! It's bigger this time! We call it a planet. Kymaraclaw! Today's Quas being brought to you by Kymaracoffee. It's the only coffee that is infused with all natural nutrients for a cleaner, calmer,

and more focused buds without the crash. Put the chimera link at MindPumpMedia.com and input the discount code MindPumpACheckOut for 10% off! It's the motherfucking qual! The English Landage! Quikwa. Slow for 20 is asking, can you eat too much bacon while eating keto? What? Just absolutely not.

What a stupid question. I need a ton of bacon. Can you have a fair game? Bacon's like money. You can never have too much. This is a good question because I love bacon. Can you eat too much of anything? Well, yeah.

You can have too much water and you drown. I mean, you can have too much of anything. I don't like when people use a nutrition style like keto or like fasting or like whatever and they use that as an excuse to go nuts on something like. Yeah. Like oh, keto, that means I can have fat. So now all I'm going to eat is bacon and butter. And yeah. No, no, you can avocado bacon wrap butter. And yeah, no, no. Bacon avocado, bacon, rat butter. Yeah, I mean, you can't, that's delicious. You can't, can you eat too much bacon?

Absolutely. You can have your fatty acid profile intake can be off and you can produce tremendous inflammation on keto. You can make yourself very unhealthy on keto with the wrong food. So I would say, you know, there's nothing wrong with bacon. Um, just don't go nuts with it. Well, this is actually, uh, I, I, I, I'm glad you picked this question because this is one of the problems I had with keto was I felt like I was eating a lot of the same foods just because this is what I would, you know, because bacon is hard

to kind of get outside of that and find out what you know how to get your diversity. Well you limit you limit there's there's your food choices. Yes, I mean I most certainly felt like avocado butter coconut oil and bacon were like and I can see how bacon could make it you know, hind the rotation. Oh for sure. I mean it was what else can I get? There's always bacon. And and I felt like that you know when I when I'm eating a more balanced diet, I do a much better job of rotating my foods. Yeah. When you limit me to this, if you've got a thesis in order to fall in this keto category,

and this is what I don't like any diets. I don't like labeling stuff like this and pigeonholing you into this, okay, these are the only types of foods you can eat in order to follow the guidelines of this diet. So sure, you might be following the guidelines of diet by eating bacon and avocado and coconut oil, but if your diet always consists of bacon, avocado, and coconut oil, and that's a majority of all that you eat,

you're missing out on a lot of other nutrients in other foods that are super important. Here's what I found with Keto with myself, and with other people that have helped eat in this style of eating. And by the way, there's many different ways to eat in a keto style or type diet. There's the medical keto diet, ketogenic diet.

But then there's like ways of eating keto that include more protein, that some athletes will use. There's keto where you introduce some carbs around your workout, sickly keto, genic diet, I think they call it. So there are different ways to do it, but here's something that I noticed myself and whether the people is,

if I eat a red meat, heavy ketogenic style diet, where I'm all I'm doing is eating things like bacon and steak and eggs and I Get more inflammation than if I eat a lot of fish in in keto and that's the one thing I don't see a lot of people doing in keto all the people ask me questions on keto. Really do I have them You know ask me you know, hey, I'm eating salmon twice a week You know is that good like most of them are just doing what we're talking about, butter, bacon, and eggs.

Yeah. Throw in the fatty fish. Fatty fish is a great thing to eat, regardless of what kind of diet you're on. But for ketogenic diets, it's excellent. Here's the other thing I see people overdoing on keto, nuts and nut butters. People go crazy on nuts and nut butters.

I know, I feel like there's literally, I think there's under 10 foods that I see, when I see all the people that are posting keto and shit, it's all the same shit, it really is. It's like, and this is what, and this is why when we first started doing this, I was so careful for us not to be like, you know, all keto, everything, like there are some, there are some.

So it especially attracts us supplementing sort of mentality Oh, I'm so limited, you know now give me something that Yeah, I don't know like I'm gonna just come out and say I'm not a fan of it What I am a fan of is if it changes your relationship with fat I am a fan of that because that's what it did for me. I felt like when I went through this, it opened my eyes up of like, man, like because for so long,

we've been telling people to stay away from fat and this, the myth that fat makes you fat, you know, and that, oh, cholesterol and everyone's worried about all this stuff. Like now we're not worried about it and that, we understand that. So learning how to introduce it and for the first time in my life, I actually was targeting fat. I was looking for fat in my diet. So now that I had, I had to eat like that, it created a whole

new balance now. And when I started to cut back on the carbohydrates, a guy who was going forward to 600 grams of carbs to something more like 150 to 250, the inflammation came down like crazy. I had sustained energy. I actually feel like my muscle belly stayed filled up. I don't feel like it's up and down, up and down. I feel more consistent. I feel like I have better satiety throughout the day. I feel like the choices I get to choose.

I get to enjoy more, but I also introduce carbs. So I'm not running a keto diet. So if you are running a keto diet, you need to be very aware of, you know, the foods that you're not getting as. Rotate them, dude. Like, there's not many meats that are out there. You can get chicken, you can get fish, you can have, you know, beef, you can have bison, you can have lamb, you can have duck, you can have different organ meats, you know, like throw, like different things in there. Don't get stuck in the same.

And get a lot of color when you're going after your veggies too. Lots of colors of veggies. Lots of color. Yeah, and then the oils that you, like, olive oil is great. That's a great source of healthy fat. Throw some olive oil on your vegetables, and there you go.

Doesn't have to be the same four things. You know what's interesting, because like you kind of brought up how, you know, that whole change of relationship as far as like with cholesterol and then that not being the demon it used to be forever. Like I could literally sort of think back to it and timeline when that study came out

and then the, you know, how we talked about that and then how that influenced a lot of our direction into the keto side which already existed before but then that's really where we started to kind of dive into that because it's like, influenced a lot of our direction into the keto side, which already existed before, but then that's really where we started to kind of dive into that because it's like, whoa, if this isn't the demon, then fats really aren't the demon. This is something that actually has a lot more health benefit to it than we even thought. Exactly. 100%.

Glenn underscore SBT has pain near the tibial tuberosity. Suspects its patella ligament tendon, any stretches or ways to strengthen to ease pain. So the tibial tuberosity is an attachment for the, it's where the patella tendon attaches at the top of your shin. So basically, if you look at your leg, the top of your shin right before your knee, that's the tibial tuberosity. And the kneecap has a tendon that attaches right there. And you'll see this. And this is what's common with what they call jumpers knee. Is this normally what they have?

Yeah, or you know, you'll see this in kids as they start to develop and grow like boys between the ages, I think of like, all right, right on the age of 13 and girls I think a little bit later. Uh-huh. Oscar, uh, Schlauner. Yeah. Just gonna ask you about that. Yeah, so that, you know, inflammation at that point, um, uh, because, you know, things

are still developing, but you can still get them as you get older and it's not super hard to fix. Um, number one, uh, believe it or not, quadricep weakness, many times is part of this. So strengthen your quadriceps, but stretch your quads. Get better range of motion in your quadriceps. Work on foam rolling before you exercise because that'll help the way you're... Wheatness in your quad? Believe it or not?

Is that just because like what I'm doing normal stuff, like getting up and down that now that's having to overload and take the work because my quads are so weak? Is that where that's coming from? I don't know. I think it's the way that they're firing because if you look at the kneecap and the way it tracks, when your knee is flexing and extending, that affects how it pulls on that part of the the patella tendon. So that's why sometimes you'll see people with oscite slaughter

where that band. Yeah, so it pinches it, right? So it kind of pinches it and changes the way the knee cap tracks and takes pressure off that. Okay. But yeah, stretch the quad, like, like I've had clients like this come in, especially adults and they'll come in and they'll have pain

in that part of their knee. And I'll have them just do a static quadricep stretch for 30 seconds to a minute and then go into a quadricep exercise. Believe it or not, and the pain will be dramatically reduced. So increased flexibility in the quadricep, strengthen your legs, strengthen your hips, strengthen your quads. Foam rolling is good for this as well. Foam rolling the IT band.

And I think that also changes the way the kneecap tracks and you'll see people have less pain there. Well, yeah, because IT inserts in the front of the battella. So I would think that anything that's all coming into that area, relieving that or working on any sort of your mobility drill. So what about mobility stuff like that? Is it okay with that?

Yeah, I mean, definitely, I would definitely do more mobility work in the hips because that always will help the need. Like internal rotation and all that stuff. But, you know, it's, it's really just has to do with just the inflammation at the attachment of the patella. So, you want to do things to reduce the, you know, the acuity of the pole there, which is like strengthening and improving flexibility in the quadricep.

But we know as trainers, the hips are always involved. I was just gonna tell you, something like this is like, and I've been across this because in basketball, that's why I said brought up the jumpers knee. So I thought it was the same thing. I think that's what they call jumpers. Yeah, and you feel it right here.

Yeah. So I am familiar with it. I've maybe had a couple clients, my tire career that had thought they had it or complained about the pain there. And almost always for me, I've known to go to the hips because even if you're not alleviating that exact area where there's an issue or a problem, the hips I feel having mobile hips plays such a huge role in the stress that it puts on there. And that's normally if it's something that's inflamed and it's irritated.

Well, it's responsible for basically stabilizing all of it in every other direction except for forwards and backwards. Yeah. When you think of it like when you have, like if it's like you were holding onto a broomstick or something and then on the other end of that is it's super heavy and weighted. Like that's really tough for you to hold the long part of the stick and you know by giving yourself more mobility in the hips. It's like you've been able to grab the stick midway now. It's a lot easier for you to handle the stress on that. So I always go into the hips and also listen to, always listen to your body. You know, if you're doing lots of jumping explosive movements, you probably going to want

to stay away from that for a little while until that inflammation starts to go down. But really, the static stretching is every single time I've had a client with an issue in this part of their knee, you know, holding a nice long static stretch immediately reduces a lot of the pain there. And I think it's just because it kind of tells things that chill out and stop pulling so hard on that part of the tendon.

And so I would say deep quadricep stretches several times a day, foam rolling, like you said. Foam rolling, you know, twice a day. And then when you're doing your leg and hip exercises slow Controlled and play with the edges and what I mean by that is you want to aim for really good long range of motion and Get to the edge to the point where you're like, oh, that's too much pain and then come out of it and go play with that edge Get to that edge each time don't go beyond that

Yeah, and think frequency over intensity. Frequency, not intensity, don't hammer your legs, but work them out, but do all these things frequently throughout the day. That Smith Live is asking for pre-pregnancy and pregnancy training advice. So once you know what to do before and after, or during, let's start with during. While you're pregnant, your goal is not, and this sounds like a duh answer, but you'd be surprised. Oh, yeah. I know where you're going. You've got to tell these guys still this. You have to, your goal is not to achieve any new fitness

success. You're not trying to like get in better shape while you're pregnant. I'm not trying to. I'm triathlon. No, I actually just had to do it. Dude, you just had somebody who approached me and said, she was early on in her pregnancy and she says, I wanted to run this 10K thing or would I let that come it up? And I was like, okay, I was like, do that often. She's like, no, that's my first time. I'm like, wait a second.

You thought it would be a good idea to run a marathon while you're, well yeah, because I want to counter any extra weight that I was like, no was like, no, no, no, no, no, that's not, if that's not something you already do on a regular basis, now that you have another human body inside you or a little, you know, fetus going on right now, this is not an ideal situation for you. If you had been doing that all the time, fine, not a big deal, right? If you were a regular runner and then you're just continuing on, but no, it's not something

you want to put on. No, you're not trying to improve your performance while you're pregnant. You're just trying to maintain what you've been doing. And so if you're a very fit person, if you're super fit, you're exercising hard, and you can do all these amazing feats in the gym, and you run, or whatever, go ahead and keep doing that while you're pregnant.

Just listen to your body, your body will, it's going to start telling you to slow down when it's time to slow down. Because the body's pretty resilient. Women, you know, I think they'll treat pregnancy one or two ways. One way is like, well, we just talked about where it's like, I'm gonna enter a race now that I'm pregnant. And then the other is, I'm pregnant. I need to not ever move. Right. And I need to just sit here and do nothing. And feed for two. Yeah, no. So you don't want to achieve any new fitness goals or success while you're pregnant. You just want to keep doing what you're doing. So that's where we now we're

going to go to pre pregnancy. Well, wait a minute. Why are you on pregnancy? So let's talk about some of the, the myths that are out there on like you can't do a crunch or you can't do a squat or you can't do a leg press. There's a lot of things out there that doctors do a lot of what you're doing currently right now. Yes, I get that a lot where I get someone like, oh, can you give me a modification for this? I'm like, why? Because you're pregnant.

I'm like, and you can't squat down. Yeah. You get on the toilet, right? Still, like, you should still be able to squat down, just fine. Do I think you should max load and go do fucking squat 250? No, I'm saying no, but can you squat? Yeah, 100% you should max load and go do fucking no again. You're not too 50. You know, I'm saying no, but can you can you squat? Yeah, 100% you should squat. Yeah, yeah.

Definitely listen to your body. So as your baby grows, it'll start to descend your midsection and push out the muscles of the core, which will change their recruitment pattern, reduce their effectiveness, it's stabilizing your core. So that's when you prop change your core exercises or you're not going to be able to do many of them. We're going to have more isometrics or you know that have that kind of mentality instead

of crunching. Exactly. So like rotation, stabilization, you know that kind of stuff is really good for your core. Just listen to your body. Now as far as pre-pregnancy is concerned, here's a thing you're what you want to do is you want to build muscle going into your body. Now as far as pre-pregnancy is concerned, here's a thing, what you want to do is you want to build muscle going into your pregnancy. You want to have a lot of muscle to have a good, strong metabolic rate, but you also want to have good, strong, healthy, flexible muscle because having a baby is very difficult.

Well, you want to be strong going into that. I was going to stress because you brought up like the triathlon. Like that's, I feel like it would be more helpful to focus more on strength and mobility and maintaining my shirt. You know, like you're going to have way more benefit if you change your adaptations that you want to, you know, centralize your program around that because of the way that's going to help to rebound you. Well, think of it as a way to, one of you, I don't know who brought it up first, but I'd mentioned that muscle is expensive, is expensive tissue on your body. So the more of it you build, the more of these calories that you consume are now allocated to keeping that on your body.

So the more muscle that you can build going into your pregnancy, the easier it's going to be for yourself, not only just strengthwise, but also now these additional calories that you may consume, end up going to, you know, partitioning to holding on to lean body mass on your body versus. And you be, you, it's shocking now, the science that's coming out, it's not shocking, it's again, another duh, but the science now that is proving that what you do before and during your pregnancy influences your child far more than we ever thought before. I mean, it can literally change how their genes are expressed.

So although they may inherit certain genes, the way because you were active during your pregnancy, because you had more muscle, because you were stronger, because all these different things, your child's likelihood of having, you know more muscle, because you were stronger, because all these different things, your child's likelihood of having disease, diabetes, chronic illness, or whatever becomes much lower, because of the state that your body was in before and during your pregnancy. Yeah, your habits are so influential.

Just thinking about that is so trippy. Dude, they even show that what you eat and what you're eating while you're pregnant for their long-term success. Actually, changes or influences the baby's preferences for food. So you want your kids to eat lots of vegetables. You might want to eat vegetables.

Well, doesn't that go right along with the whole gut biome and all that transfer? I think it's that. I mean, the child doesn't get introduced or the baby doesn't get introduced to the mother's flora until it's that, I mean, the child doesn't get introduced or the baby doesn't get introduced to the mother's flora until it's born. Well, right. So as it goes through the birthing canal and then through breastfeeding and that kind of

stuff, but it makes sense in the sense that if most of our evolution was done as hunter gathers, it makes sense that the child will inherit certain cravings for foods that are probably going to be around the mother when the baby is born. That makes sense. So if you're eating lots of these healthy vegetables and foods and whatever, then the baby is probably going to crave more of them. If you're just eating lots of sugar and stuff like that, then it might have a stronger craving for this or may not like the vegetables.

It might be a flavor that it's just doesn't, that didn't develop a taste for because you need them while you're a pregnant. I find this such a hard topic for me to discuss with clients because- Oh, they take a personal one. Yes, one of, I don't have a kid, so I strike one for me.

You're a man. And I'm a man, strike two. You know, and never been through pregnancy. So, but I always try and stress that to my clients that listen right now and it's, it may be like a lot of work and sacrifice to, hey, skip out on the McDonald's super size fries and not eat all this garbage with that,

but what you're setting your kid up for, like you have no idea how much easier down the road, it's gonna be for you to control that if you start these habits now. So think of it like, I mean, if you really love this child and you care about its health and its future, like I mean, think about what you're feeling your body with currently now.

And then when it comes out, what you decide to start to feel it with, you know, before you start introducing sugar to it. You know, it's crazy. Early studies on women who, because the recommendation to women to exercise while pregnancy is relatively new or relatively recent. It wasn't that-

Get back in the days, doctors just say don't. Right, it wasn't that long ago where they said don't move, don't be active, relax. And some of this was motivated by studies they did that found that babies born to active mothers had lower birth weights than babies born to inactive mothers. And so they equated that to not as healthy as what they found what they found was is the head circumference size length of the baby. All things was the same. The difference was the babies were leaner.

That's why they were lighter. They came back with lower body fat. They were leaner and now and now we're finding that they're much less likely to have, you know, issues with diabetes and obesity, even children who are not raised in the same environment, a child that may be adopted to another family, now has inherited, or their genes are expressed differently so that they have a better likelihood,

or more of a likelihood of being healthy and not storing body fat as easily. So it's extremely important, I'll tell you what, being a trainer as long as I have, I've seen a lot of women exercise before pregnancy, during pregnancy and after pregnancy, and the bounce back is so much faster, so much easier, so much better,

and studies that will prove that your complications from pregnancy will reduce dramatically if you were exercising before and during your pregnancy. If you're active going into it. Then if you were not seeing the same thing with clients, even with my wife, it's very apparent. It's incredible. Yeah, but for sure, I can easily count 20 to 30 clients

that I train that when they were training, like it consistently through their pregnancy, how fast they get back into shape and versus that client who hires you afterwards. They didn't do anything their whole pregnancy and they're like, oh, I'm holding onto this extra 30 pounds I had since my child helped me out. And it's like, well, wouldn't it last thing?

Oh, it's been over a year since I've done anything. It's like that person and the person that actually trained through pregnancy night and day difference, night and day difference. Costac conditioning is asking, how do you determine as a trainer, what to charge clients? No, Justin, what is, what is costack training?

You said you heard, what is it? I've heard of the costack squats, which it's a method of squat where you basically put your leg all the way out. It's almost like a lateral lunge, but now you're up on your heel, and then you kind of squat down super low with that with your leg all the way extended out. Is it balanced or touching the ground? It's touching the ground. Oh, I can picture that.

I can picture that too. I don't know what that was called. It's called a tracic squat. You think it's the same people? I mean, I feel like they probably follow his methods. Okay. Interesting. I don't know. I'm not very versed in it. I guess I don't know. Interesting. I don't know. I'm not very versed in it. I just know that that name. Yeah. So the question is just, how do you know how much to charge? Well, number one, we live in a, you know,

luckily we live in a country that has a market economy, a market-based economy. And so rates are determined by things like supply and demand. And here's how it's always going to work. A business will always charge the most it can for its products or services, and a customer will always pay as little as they can for a product or service. And of course, what weighs into that is value and all that stuff and perceived value. So that's number one.

So where I'm going with that is number one, look at the market that you're in. That's important. You gotta look at your market because if I'm in a market where the average... If you live in Kansas or LA, it's totally different. It's different. If I live in a market where the average trainer charges

60 bucks an hour, then I'm gonna need to have much higher perceived value to charge $100 an hour. I'm gonna have to provide a lot better service and there needs to be a value that the customer season me that makes them think to themselves, I want to pay this guy half, oh excuse me, twice as much is what these other people are charged. So that's number one. Number two, you need to know your worth. Do your math know your worth? Will you get more clients by charging less per session?

Maybe, you might, you probably will. Well, does that mean you're gonna make more money? No, I mean, you can charge. But that's a sticky trap. You're setting yourself up for it if you're thinking about it. That's what I'm saying. You know, that's what I'm saying because you could be charging 60 bucks an hour

instead of 80 bucks an hour. And now you have 15% more clients, but at the end of the day, you're making the same or less for more work. So that's the other thing you wanna kind of weigh out. A lot of it, I'll tell you what, man, a lot of how much you charge your clients is determined on your perceived value,

and that can come from a lot of different ways. Well, I think it grows too. I think it grows with your knowledge and your experience and I feel like people will pick up on that. You'll see by the amount of referrals you get and just your client's feedback and what you can improve. As long as you're in the mentality of always improving yourself, I would always try and keep bumping myself up and see who bites on it.

There's nothing wrong with that. It's just a matter of being able to deliver, but over-deliver your promises, I would say, if you're trying to go on to that end of it, not look for giving them a cheaper value in the market. If you're trying to go over that, always think of over delivery. Right, and when it comes to value, look, if you just lower your price, let's say I'm a trainer, here's an example, let's say I'm charging,

I have 10 sessions and I'm charging $600 for 10, so that's 60 a session. I can run a sale on those 10 sessions and say, hey, 50% off, it's $300 for 10 sessions. And all I've done now is I've cheapened the same amount of service. So I've taken a programmer product that I offer and I've made it cheaper, which now lessens the value or the perceived value, or I can come out with a different promotion that it's still a promotion, but doesn't cheapen the value.

So what I mean by that is I have 10 sessions for $600, but here's a new promotion. You can get, you know, 40 sessions at 50 a session or 45 a session. So my session rate goes down, but they have to get more sessions in order to get it. So it's like, you get one for the other and it doesn't necessarily lower the value. That's too high. I would coach to transition into month into month to month training, which I highly suggest for all your trainers out there. Yeah, you do it differently, explain that. I do that for the reason being that you have reliable income. And granted, if you don't have them on EFT

or any of that kind of stuff, if you some trainers do do that and there's software out there, you can purchase to produce that. EFT is when it gets automatically deducted and so you guys sort of have an agreement that they know that they're going to resign and so then it just keeps automatically kind of taking it. But that's something you would want to, if you're going to switch into that mentality, always start lower than what you were charging with your per session rate.

Okay, so that way you get them adopted into that system. They feel like they're getting value because it's less money initially, and then you start ramping it up, but now it's consistent. So not a lot lower, but lower enough to incentivize them to then go on a month per month, because you're going to be able to schedule, plan, if they miss a session, that's their fault. You put the ball back in their course. So in other words, the two ways to charge for training or per session, so you buy a package, you use them up as you go along, or what Justin is saying, you pay a flat rate per month.

Right? Right. So if let's say I charge $100 a session, someone trains with me four days a week, they're paying me $400 a month, if they use up their sessions that way, or I can tell them, hey, $300 a month automatically, and we'll keep it the same. However, if you miss a session, you don't, it doesn't charge a less, it's always $300 a month.

That's it. Am I correct? Yep. I never did that, and I'm not saying I didn't do it because it was worse, I think it's better. I think the way you did it was better. I just never got to that point. I do both. Did you?

I charge an hourly rate of 150 and then I have my coaching rate, which is just now gone up to 350 a month. But when I started, so the coaching one will be a cool one to talk about because I've been training for a very long time, but I've only been coaching virtually online now for like two years. And I had no intentions of doing that until I got into competing and then I saw this huge need for coaching people for prep. So I'd started with just prep people getting ready for a show. And the average going rate for that, so going back to what Sal had said, I think that's

a very good point. You have to kind of understand like what's the low, what's the high for what it is I'm about to offer. So I saw what everybody else is doing. I'd hired a coach, I'd seen other coaches, I'd found out they're pricing, I'd seen what they'd offered. Virtually I saw what it was like to communicate with them. So I knew what I was up against.

And the price range was somewhere between about 150 to, I think the highest I ever saw was 275. So I knew that I couldn't come out and I wouldn't come out because I wouldn't do this because I first had to prove my value to myself before I even proved it to my clients. Good point.

So I came out at 175 towards the bottom of the price. Now, not because I didn't think I was already better but I first needed to prove that I was to myself that okay, I could provide a better service than I first needed to prove that I was to myself, that okay, I could provide a better service than I had seen before. I said, well, right away, I drew in a lot of clients and very fast I was filled up to where I had a waiting list. Soon as I had a waiting list, as soon as I had one person that was waiting in line to get in, I instantly bumped up and

I bumped up in $25 income. So I've went from 175 to 22 200 to 252, 75 and I just recently went to 350. So which I don't know anybody that charges that much. I charge more than anybody as far as I know in the area for that, but I also know what I provide. So I know and over this time, I've continued to improve on improve on my systems, on my consistency too with my clients. I also know my sweet spot as far as how many I can manage so they get great service. I'm not, you know, overcommitting to too many people.

So you have to kind of figure all this stuff out. So while you're a trainer, if you're just starting and just because people are charging between 50 and $100 and you think you're really smart because you came out with your Kinesiology degree and you have a couple great certifications, you think, well, I should be upper echelon or midway. Well, you know, I think you should start lower and you need to prove to yourself your value when you feel confident in your value.

And to me, part of proving to yourself too is getting enough people that are wanting to train with you. If you're trying to charge top dollar and you can't fill your schedule of, well, you're probably charging too much because a good portion, I think, of any of our business and you guys correct me if I'm wrong is probably referral. 100%. You know, so a lot of your people and I know Justin probably out of all of us is done the best online marketing to new leads and fresh fish for sure, but for the most part,

you know, it's almost always referral. And when I was gonna say, I tell you what, one of the biggest problems I see with new trainers is that they don't, they, see, here's the thing though, I see a lot of trainers. And their value themselves. Undervalue themselves.

They are afraid to ask for money. They're afraid to charge. It's an epidemic. It's an epidemic. I see trainers do this all the time, like, oh, I can't charge that much. It's like, well, why? Why not?

Why not? Like, what are you going to be providing the rest of your school? How many of these search did you do? How much did each one of those search costs you? And what are you going to be providing? I just add all this up. Exactly. And you know, don't be afraid to ask for the money.

Realize what you're worth. Deliver. And also understand this, like personal training is not a, if you look at all of fitness and you look at the, you know, the cost of fitness, everything from, you know, buying a book to getting a membership to personal training. Personal training is towards the top, in terms of cost. So you're actually dealing with a clientele that has more expendable income. You're not trying to get clients that just want to go to the gym or can't afford personal

training. Most of your clients have probably got more money than the average person to invest and that's why they're hiring a personal trainer. So now that you're in that category and you understand that, it's okay. Look, my perceived value went up tremendously after starting MindPump. When we started MindPump, people started hearing me on podcasts

and I started doing social media and stuff. I was able to charge a lot more because now it's like this thing like, oh, I know who he is or he's a celebrity or whatever. And so your perceived value goes up. Referrals are like that too. If a friend refers someone to you because you blew them away with results or,

you know, you are a great trainer. It's your walking billboard. That person's walking in and they're not gonna, they're, and they're gonna pay you what you either, A, what you charge a friend or whatever you ask. It's not gonna be an issue in terms of class. Because they've been sold.

Yeah, there's two mentalities. I have, and one of them is very much like, this is what I charge, and I'm very firm with it, and I'm really not embarrassed to put that out there. Very much like, here's the price point. You're not afraid. No, you just stick to it. That's the price point. Like, you're not afraid. No, you just, you stick to it. You know, that's the mentality I have. However, there's this other side to me that, like,

once I get him in to trusting in me and like, I want to build up to that, like, for the very first shot. Like, this is the price point, you know, I've decided that I'm going out with, I'm gonna 100% deliver, if not overdelivered to you, I'm gonna prove myself at this rate. You know, things happen, depending on the person, I'm very open to, okay, well, let's see based off of life, I can only do this much left or whatever, I'm a human being, I get it. I'm not crazy, I have to have this or see later, mentality and business,

that's not business, it's a relationship. But putting yourself out there is like your worth. First is like so important. Yeah, and you know, you gotta paint the picture, you know, to this potential client. Like, think about it this way. That person who's talking to you, who's like, who's thinking about hiring a trainer, they don't want to hire a trainer.

They want to look and feel a certain way, right? They want to lose 30 pounds. Let's say that's their goal. I want to lose 30 pounds. If they say that's their goal. I want to lose 30 pounds. If they knew they would lose 30 pounds, for sure. How much money do you think they would spend? Like, if for sure, if they knew for 100%, if I gave this trainer...

Oh, thousands of dollars. Right, if I gave this trainer $3,000, that's the no I'm gonna lose 30. Because it'll be honest, when you go to Lipo, I mean, you're paying thousands of dollars and it's sucked out of you. That's what I'm saying. You know why? Because you know when you walk in that they will suck five pounds of that. That's right, you're paying thousands of dollars in a sucked out of you. That's what I'm saying.

You know why? Because you know when you walk in that they will suck five pounds of fat out of you. That's right. You know, for sure, it's coming out of you. Yeah, that's what I'm saying. And if you're sitting there and you're afraid to ask for it and you don't feel like you're worth it, I've seen that so many fucking times with all the trends that work for me. It's energy.

Or they're like, oh, I can't ask for a hundred dollars an hour. And it's like, because they themselves... You're going to take yourself out of that, too, is what I was forgetting to make a point of. If you're looking at them, it's not like, you're sitting there trying to buy from yourself. It's somebody, you have to take yourself as the authority in the situation, be like, this is where I'm at.

Dude, I've had so many trainers tell me, I wouldn't pay myself $100 an hour. It's like, because you're a fucking trainer. You're already into this, you understand it. You're not at their level. It doesn't have that value. It's like, because you're a fucking trainer. Yeah. You're already into this. You understand. You're not at their level. It's not that it doesn't have that value. You know, it's not worth it to you because you already understand it to them. If you can paint the picture, and if they can, first of all, if you're not confident in yourself, that person ain't going to be confident in you too. And either. So you need to be confident in what you're asking for.

Paint the picture. You know, tell them what you're're gonna do, be confident in it. And if I guarantee you, if that person sitting across the table from you is feels like, wow, they feel your conviction and confidence, they're going to, and they have money to invest in trainer, they're gonna give you that money. So it's not gonna be an issue. So, you know, look at your market, realize your worth, and go for it.

And I'm telling you this right now, as a trainer, it's better to train less people for more per hour than it is to train more people for less per hour because you're gonna give better service to those clients. And you're not gonna have to like, like sit there and bust your ass, you know, 15 hours a day because you're charging too low. That was the game changer, you know,

when I shifted in that direction for sure. Just over-deliver, man. Over-deliver. People do not care how much you know until when I shifted in that direction, for sure. Just over deliver, man, over deliver people, people do not care how much you know until they know how much you care, you know, care about you. That's good to say that again. People don't care how much you know until you know how much you care. And so you spend time and that's, you, and you don't have to, and you, you don't have to know more than the next trainer, you know, the,

a lot of times being the person who cares about his client goes a lot further than the trainer who knows more about their client. So keep that in mind, you know, if you, if you give that off, you'd be so blown away. And I, you hear Justin talk, I'm sure he definitely heard me say that because that was probably the, I had to say that so many times that my trainers, they first would come in. It's just like, listen, I know you're intimidated right now. I know you're scared. It's your first client. You gotta do all this. But listen, you even as little as you think you know right now

You know so much more than 99% of everybody else on that floor right now So you need to carry yourself that way remember that you're so much further ahead of them Stop comparing yourself to your peers right now that I've been doing this for 10-15 years You just started doing this. You're gonna get there peers right now that have been doing this for 10, 15 years, you just started doing this. You're going to get there for right now. You need to carry yourself as an authority, care about your clients, then you trust me. You'll be fine. Aaron K Edwards needs to work on explosiveness from a standstill for rugby at Mind Pump Justin. Can you help? Oh, this is for you, buddy.

Yeah. A run. Yeah. A-ron. Yeah. As far as rugby from a stop, a couple things come to mind. That's all power, right? Yeah. In phase three of our map screen, our performance program, I've really highlighted this very specific adaptation. So this is something that is a skill that you can acquire by implementing into your program. So these are techniques like box jumps.

And this is tire flipping. I had Adam doing this with me the other day in the gym for explosiveness, though. So what I was doing was dropping down in that very low position from a stopping, you know, standstill sort of a spot. And now I was creating tension as much as I could create and then accelerating as hard as I could out of that position. And so it's going into lifts with that type of mentality

where it's not about increasing load and it's not about grinding your way through the exercises. But now your movements have to reflect this very quick acceleration, this connectedness to your CNS on any given moment. So each one of those exercises are going to look very explosive and fluid. And you're going to want to do this in multiple range planes of motion. So this was a huge breakthrough in understanding. for me, years ago, when I finally understood,

because my background with exercise, I've always left correctional exercise and as a kid I like bodybuilding. So it wasn't so much athletic training. So I didn't understand how to train for explosiveness as much as an athletic trainer. I understood how to create, you know, how to fatigue a muscle, how to make it get stronger, how to build all those different things. And by the way, strength will contribute to explosiveness. If you just get stronger, you will get more explosive also.

So let's not forget that. But when you're training specifically for explosiveness, there was a huge paradigm shift for me when I realized that doing something like a box jump or throwing a weight or doing something quick had nothing to do with fatigue and had nothing to do with me trying to get tired or feel the muscles work. It was everything about being able to move that weight faster.

Yeah, it's the response. It's right, so if I'm doing, so to give you an example, if I'm doing a, let's say I'm doing a bench press, this is simple. Let's say I'm doing a bench press. Typically, if I'm trying to get stronger in the bench press, I'm working through fatigue, I'm working to, I'm getting close to failure, you know,

maybe not going to fail, but I'm getting close to it. I'm lifting a heavy, slow grinding movement. If I'm training for explosiveness with the bench press, I'm getting a lightweight and my goal is to lower the weight down to my chest and then throw it up as fast as I can. And I do this for a few reps and then I rest because as soon as fatigue starts to set in, even a little bit, I'm not even talking about a lot of fatigue. As you start to fatigue even a little bit, I'm losing that ability to explode and that's when he rests. You wait and then you do it again.

And when I started understanding that, implementing that technique to explosive training is when I finally saw the results from it. I really saw what it could do. And I also think that this is where unconventional training gained a lot of popularity because, you know, CrossFit and a lot of these like athletic based gyms, they'll get equipment like macebells and they'll get like a sledgehammer training and tire stuff like this where in kettlebells, where these are tools that if you use them correctly, we're really just working on like with a kettlebell swing. I'm working on getting my hips to respond at an accelerated rate that I can't do with a squat. So it's a hip-hinging type of a movement.

I'm getting like that maximal amount of response to accelerate the weight out in front of me. Same thing, like, so also too, if I'm doing like a depth jump, for instance, and I'm sort of falling off of a step. And my response is that I'm going to land on my toes and get that to flex. And then I want to be able to explode out of that flexion as quickly as possible. So it's, you have to be really use, use these tools correctly, not for fatigue.

So I'm not trying to just use these for these like elaborate circuits and like it's not a conditioning issue. Like what you want to really focus on is that very specific skill of how quickly can I move this object? Well, skill, man. Yeah. You brought that up. I'm glad you brought up the tire flipping because I actually, it's funny.

You said this because I felt the members and the few trainers that were in there watching me do it because the way I was doing it was I got under the tire and normally you see someone do a tire flipping. It's like it's this trying to get the tire all the way down and back as hard and as fast as you can. So you see me get up to the tire. I get my stance. I look down at my feet. I'm as close to tires I can, I make sure that I'm bowels and I say I get down as deep as I can in my squat, I get my hands underneath the tire.

Then I come up to where I got my arms or stiff, my legs are stiff, my glutes, everything stiff and tight. And then I explode one time, reset all the way over. Get ready, get in, get in, pose, you're out. So that's the biggest thing is that. Literally like 30, 40 seconds in between each tire flip. However long it takes, right? Yeah, like the rest is, it's individualized.

So we put a metric out there for people, a standard is like a minute or 30 seconds or, but really it's about your composure. It's how well you can control your body in order to perform something that's explosive, which it absolutely needs even more of your, you know, focus. Absolutely. Each rep you're doing with a specific intent. Instead of looking at faster. Yes. Instead of looking at as a set, like, oh, I'm going to flip this tire six times. No, you're going to flip this tire one time. Right. Six different times. Right. You know,

I'm saying that's what you're doing. And each time you're doing it, this tire one time, six different times. Right. You know what I'm saying? That's what you're doing. And each time you're doing it, yes, each time you're flipping that tire, it's a whole setup process. And each time I flip that tire, I got better. Like the first time I remember, I got out of there and I remember my arms being stiff and tight. But then when I fired off, I felt myself drive off my toes too much. I didn't drive through the heels enough.

And like, so each one I'm critiquing every piece of my movement until I, until it's all firing at one time together. You should feel when you do this properly, you should feel like you get faster and more explosive with each rep. And when it gets to the point where you start to feel like you're getting slower than you're done.

So, and that's what happens. You'll get, I'll do this with a client who's not an athlete and I'll have them practice like a jump squat. They always jump faster by the third or fourth one, because they're kind of getting the idea to just explode and it's a louder signal now. Just bonding more. Yes, and contract very, very quickly.

It's a very useful tool. If you're advanced, you know, this isn't something, by the way, that we recommend to just anybody. Very good point. Explosive and power training is for people. Once they get advanced, they've got decent conditioning because it's a higher risk of injury. If you're the average person, do you need to work on explosiveness? No, just getting stronger is probably enough. But if you like to work out, you're a little more advanced and you want to kind of take

your training to another level. This is some cool shit, man. It will make you Stronger. It'll make you more stable under you know high tension It'll make you feel more agile Connected yeah, like I walk around and I move and I just feel like I can like do more shit Well, there's there's things that immediately come to mind too And I kind of was talking about a lot of the different tools, like even the medicine ball. Everybody's seen medicine balls in their gym

and it's kind of infiltrated and just throwing like the CrossFit sort of like wall balls and all these different things are popular, right? But, you know, there's no intention there. There's no intention in the form of shitty. Like, there's a way that athletically, I could benefit from that. It would be awesome, but people need to realize what skill they're trying to acquire from

doing this. I'm sorry. You open up your toolbox, you've got different tools in there. You use them for what they're designed for. If you have a hammer, you have a wrench to crank on things. You don't use a wrench to hammer nails and you don't use a hammer to just bottom line. That's just how it works. So if you're trying to train for particular type of adaptation, all of our programs are designed this way

where each phase is specific and each tool is specific to that phase and the intent is specific. And maps performance, maps green. If you're looking for movement and mastering movement, there is no better program that I've ever seen, and it's the best maps for that. I mean, it's very specific, and it's intent. There's an entire phase dedicated to explosiveness. Keep that in mind, too, and this is where people always ask if I'm gonna try my best every time this comes up,

because I think the number one question that we get asked that I feel like people feel like we haven't fully answered is, how do you guys program design? So every time we have a moment like this, I'm going to try and reiterate what's going on. Here's a moment. Our process as far as how we design something. So there is a reason. You heard the guys say something earlier that this is advanced.

There's certain things that you need to learn to do. This is why you don't even get to this phase until six months in a training through our program. You would go through all of red, you would have made it through three phases in the green, and then you're moving to something like this. That's how important we think it is for you to go through all these other steps before you just hop into it. Now, the average listener might hear like, oh, man, that sounds cool.

I want to learn explosive moving. But then you haven't laid the foundation for that. Can you do it? Sure, you could possibly go through it. Sure, I could sell the program to you. You can do it to eat something, maybe. Yeah, exactly. And are you going to get anything out of it?

Not much, not unless you're doing it right, and you're at the right stage to be able to utilize this. That's the thing. I cringe every fucking time I see a trainer, have their client jump on a box. Every single time I have yet to see, almost I I maybe once I've seen someone jump on a box, do it properly and I'm looking at the person going, yeah I can see why they're doing, where they're jumping on a box. Usually it's some kind of a class that they're teaching,

they're doing some program, check out our new programming, come work out. It's like a filler to their elaborate circuit. It's just the way to get people tired and they're jumping on boxes and I'm looking at them like. It's why. It is stupid How most 90% of the people and I can say a number like that because I've been fucking in gems for so long Are that are doing box jumps are doing them wrong all you are just doing cardio All you're doing and there's so much better ways to get a jump in place

Exactly you're all you're doing is cardio you are not you think you're improving your vertical jump by jumping 15 times on a box jump you know know, with no rest in between each rep. No, you think you're , you think you're improving your explosiveness by doing rep after rep? No, you're not doing it. You're doing fucking cardio. You're doing jumping jacks is all your fucking. Exactly. And if you haven't done those, there are a lot safer than jumping on a box like that. So and you don't have to bring a tool to do that. Look, you want to look at it, mine. If you look at the athletes that exemplify power and explosiveness more than any other athlete, it's Olympic lifters.

Olympic lifters that is specifically what they train for. Now, if you watch an Olympic lifter train, if you look at their programming, watch how that is. They do not, they rarely, they're trained to fatigue with squats sometimes and just to build strength and whatever. But if you watch them do their lifts, it's a sub-maximal weight. So it's like, let's say my max snatch is 300 pounds.

Well, guess what I'm doing my snatches with today, 150 pounds, and I'm trying to go fast as hell. And in between sets, I'm taking my time, I'm getting set up, I'm getting ready, and then I do it again. It's just perfecting the skill. This is how they train, and they're the masters of explosive power. On the flip side, you see programming, you know, like, again, I hate hammering cross

it all the time, but I'm going to, I'm going to, why? Because they love Olympic lifts, and they do Olympic lifts wrong. They use Olympic lifts, not for power, they use them for fatigue. And let me tell you something right now, that is a dangerous way to train for endurance, is within an Olympic lift. Olympic lifts are very dangerous. They're specifically for speed power and technique, and that's how you need to use them.

So, listen, if you like Mind Pump, leave us a five star rating review on iTunes. You may win a free t-shirt, an awesome t-shirt. Or just a hug. Or just, yeah, you might get a hug from Adam. Also check us out on Instagram at MindPumpRadio. You can find me at MindPumpSoul. You can find Justin at MindPumpJust and Adam at MindPumpAtom.

And also don't forget to visit our site MindPumpMedia.com. And the Facebook. That's where we have all of our programs. Oh yeah, Facebook, MindPump. Is it MindPump or MindPumpRadio? You're the one who's on it. MindPumpShow, there you go. Thank you.

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 Mind Pump Media.com. The RGB Superbundle includes maps and a ballad, maps performance and maps aesthetic. Nine 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 in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainer trainers but at a fraction of the price. The RGB Superbundle 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.