The Shintaro Higashi Show - Pre-training Checklist

Episode Date: August 31, 2021

Training is not a passive activity. Rather, it is an active exercise that requires strategic planning and execution. Therefore, it is good to keep a "pre-training checklist" so as to maximize the training time. This is especially more important for hobbyists with limited training time. In this episode, Shintaro and Peter discuss what is on their pre-training checklist. Please support us on Patreon if you can: https://www.patreon.com/shintaro_higashi_show. Any amount helps!

Welcome back everyone to the Shintaro Higashi show with Peter Yu. Today we're going to talk about a pre-training checklist for practice. It doesn't have to be specifically the judo. I think this goes across all grappling sports, any sport that you do, but something like when you're driving into practice or something like that and you're like thinking to yourself like what should you be thinking about? What should you be going through your head? Like how should you prepare for practice, right? Because you have to prepare for practice in some sort of way yeah and i it this is for everyone right like i mean professionals of course you have to go through the pre-training uh prep but then even for hobbyists you only get what like two hours a week three hours a week and you want to maximize

everything time yeah right i mean it goes without saying right like i'm not talking about like bring your belt bring your shoes bring your this bring it i'm not talking about that it's like that goes without saying right don't go to practice without the necessary tools right if you're going to play basketball you can't not bring basketball shoes right or basketball yeah yeah in a basketball play basketball yeah i think yeah right so basketball expert but so uh let's uh so there are i guess two sides of things you know physical and the mental so why don't we start with the physical side physical prep so what kind of things do you uh try to look for or try to prepare for yeah yeah so you know the obviously the first thing is like diet, exercise, and sleep. Those are like the three pillars of health, period.

Right? Right. It's like if you're not eating healthy, then it affects your sleep. And if you're not sleeping properly, then you're not exercising. Right? So that's sort of the three pillars of, you know, functioning health. Right? Right.

So, you know, you want to have a good diet, good nutrition. You know, you don't want to eat 20 minutes before right i know sometimes like i'm at practice i hear this a lot too it's like oh i had four slices of pizza like 20 minutes ago right or like oh i just ate it i'll feel good or i hear the opposite of that it's like oh man work was crazy i didn't eat anything all day right so you have to prepare your meals right the sleep stuff like you're already too late you know that day of it's like oh man, you know, that day of. It's like, oh, man, like, you know, I guess some people could slip in a nap.

Right, right, right. But diet, exercise, and sleep. Like, don't be hungover to practice, all that stuff. Right? That's the first part of the physicality side of, like, going into practice. This is the first checklist, right? So around the meal prep, like, so you know how judo practices are usually in the evening around dinner time? And, you know, obviously it's not that good to eat right before.

So what do you usually do? Do you eat after? Like, is that okay? Yeah, I eat a ton afterwards. It's kind of the worst, right? I work out really hard and then I'm at the dojo until like 9.30. I get home at like 10 and I have a massive, massive dinner, which is like one of the worst things I think you could do before you go to bed. But it's like just how I fell into the schedule, you know, because I can't really eat at 6.

And if I'm at the dojo already, like whether I'm teaching classes or like helping people or like doing whatever administrative work, it's like I'm at the dojo. My work hours technically are a little bit skewed than the regular nine to five right so like oh nine to five i have dinner at six happy hour or whatever like that doesn't apply to me because he you gotta work after yeah i'm in a different schedule it's like real estate agents work saturday and sunday those are the money maker days right they don't have a weekend you know they get to sleep in on monday though right that's right yeah kind of like that is that really bad to eat that late because you know some countries some cultures that's how they eat like 9 p.m 10 p.m yeah i mean who knows you know some people say it affects your sleep you know

for me uh if i eat too much i don't feel too good right lying there like stuffed and probably not the best thing you know uh in terms of like you know keeping your weight down and stuff but it is what it is you know and of course if you eat clean right at night that's fine you know right and i know some people uh i guess it's kind of related to diet. Like some people like take like caffeine pills or like some kind of caffeine before any workout. Apparently, they're like boost up the metabolism or something. Yeah. I used to love pre-workout. Yeah.

I used to love pre-workout. They have like supplements, right? Like pre-workout powder or whatever. Yeah. Pre-workout powders, like lifting uh you know i'm right big into that and then uh you know judo not so much it's late in the evening so if you take a pre-workout supplement as you know 200 300 milligrams of caffeine you know you're gonna be up for a very long time right life is like six hours you know right now i'm on the caffeine purge as you know

like yeah i've been off caffeine for like a month and a half. Right. It's like, I think, you know, if you think about these pillars, you know, the foundation of your health, you know, and the structure of life around those. It not only helps your judo, but just helps with the general health. So I think it's a good thing to do. Yeah, for sure. For sure. Yeah. the general health so it's i think it's a good thing to do yeah right for sure for sure yeah and after that you know it's you got your foundation ready and then a lot of people

actually i see this question a lot on reddit too like um like people ask about hey can i train judo while lifting weightlifting or can i train you know bjj while doing judo most of the time how should i like you know distribute the practice throughout the week whatever so what are your thoughts about yeah so there's supplemental workouts and training right if you're doing judo for a specific reason but you love lifting weights like you have right you're gonna lift weights you're not gonna not lift weights so it's like okay some people like to stagger some monday wednesdays and fridays or judo so i'm gonna lift on tuesday thursday right like that's part of a training program you know and even on that program the lifting can be like a 10-week progressive overload situation where it's like trying to peak 10 weeks

from now i have a deload week it's a schedule it's not independent workouts it's actual training right right workouts are independent it's like sometimes i can just go to the gym i want to get a workout i just want to break a sweat run or do something right right training is a little bit different i'm training to deadlift 600 pounds or i'm training to right run a really fast mile i'm training for this specific tournament which means the workouts have to work together right so the supplemental workouts and training uh that has a lot to do with like what your goals are right right right so it's like all right this week you know like obviously if my goal is to do judo and really be good at judo right and i want to get the most out of practice like i don't want to go deadlift and heavy right before judo practice because that's going to take away a little bit

from right the actual practice right you're not gonna be able to do it in as many rounds you're gonna be tired you're gonna be taxed all this stuff so the workout slash training regimen that's supplemental to your judo that has to be worked around your practice right and then you know you could also argue like oh i have a day off you know i could really lift heavy in the morning and then rest and then do judo in the evening right and then that way you're a little bit tired but then you can rely more on technique like that's deliberate like that's deliberately proactively putting together a system for myself you know and a lot of people don't have the luxury of working out at 11 a.m and then doing judo at night right right so

you have to like sort of preemptively like take the initiative and plan everything out in the beginning so this kind of falls into the category of like you know pre-judo checklist like where where am i in my training routine right where am i in my workout where am i in my cycle you know and uh you know we're going to get to the later on like the most important part of this is like you have to know yourself what you're trying to do right so it's like you got to schedule your whole week around, you know, around your goal, I guess. Yeah, your goal. That's the first and foremost, right?

Like have all these pre-training checklists, all this stuff. But it's like if your only goal is like I just want to work out twice a week, man, and just meet new friends. It's like, okay, just show up at the dojo. You know, a lot of this stuff won't apply to you. Right. So you have to kind of really know yourself first and then build around that right right so that's why i said uh yeah it doesn't have to be the goal doesn't have to be like oh you know it's it doesn't have to be about becoming good at judo it's it can be like oh i just want to make sure i will go to

practice twice a week at least yeah it can be that could be a goal yeah you know it depends who you are right if you're you know swimming you're not going to do a michael phelps workout every single time you go right you know michael phelps like i do this drill and that drill you don't have to do those same drills because you may not get the same benefit from the same drills right right it's a lot to kind of think about and plan but if you have a great teacher they're going to do that for you right here's what you got to do you know and to make it simple do you show up right do you do that often to your students i kind of like advice on uh i don't know if people approach you about that like advice advice on like how to you know schedule out their workouts yeah they do but it's like uh i don't really like to give too much advice about

like lifting running and all this stuff because everyone's different right right i would have to know like when they're doing judo in the room i know a lot about them from what they're doing in the room i'd have to be in the gym to actually like really give them feedback right right the guy comes in there and he's like hey i want to work out it's like all right you're gonna bench heavy you're gonna deadlift heavy you're gonna squat you're gonna do sprints right maybe that person doesn't have the foundation to be able to support that maybe they don't have a technique maybe they'll get injured maybe they have back problems maybe they have imbalances i don't have any clue what their body type is like or what they're like so

it'll be irresponsible for me to be like dude just do what i'm doing deadlift heavy and crush it you know not that i'm always crushing it so i don't you cross those that deadlifts i've seen videos sometimes yeah sometimes so you know i don't like giving out too much stuff but there are stuff that's like just general right like if you are completely new and you look like you're not really right then sometimes i see like all right guys do push-ups and you can't really do push-ups like dude you got to do some push-ups yeah right yeah do push-ups every other day do body squats every other day and that'll help you right sometimes it's like your ankle mobility is super limited like you're gonna end up hurting yourself you got to stretch those ankles like layering issues yeah then yeah then i could kind of give a little bit of feedback right

but i'm not a physical therapist i'm not a personal trainer right so not too much but i will give this spiel right if you're listening to this now you know yeah just listen to this sensei i have a question this is the podcast yeah yeah i mean for me yeah my i think just to give you guys an example my goal was to show up to judo twice a week have fun and you know to have fun at judo practice you kind of have to be good so i try to keep up with people and i also like playing soccer so i like i would try to yeah stagger like judo and soccer so throughout the week yeah that was that was my thing yeah you used to schedule it like hey uh judo twice a week soccer twice a week honey you come after that yeah yeah that's right and then

slowly i had to change that yeah little by little yeah that was my whole day come on yeah yeah so that's the physical side so you have to to have your foundation, the nutrition, eating right, sleeping right, just leading a healthy lifestyle in general. And then maybe you can also add on supplemental workouts depending on your goal. So now, like you mentioned a little bit with the goal, the mental side of things. So you can't just show up to a judo practice um just physically ready like it will be you know but you're not

gonna get the most out exactly yeah a lot of the time the psychological side is huge you know right first it's like getting to practice sometimes this is drag it's like oh my back hurts my knee hurts you know whatever it is and then you have to remind yourself why you're doing it in the first place you know and a lot of the times uh you know nine not nine times out of ten but a good majority of the people come because of the people in the room right right so you have to remind yourself oh you know peter gonna be there training he's gonna rely on me to work out right what you call me partners for this guy or that guy so it's like well that girl so it's like i gotta go because they need to train yeah right so it's like you are responsible

for your peers getting better too right so it's like overcoming that psychological hurdle of like getting to practice first like oh man i'm right there's always going to be excuses not to go to practice my back hurts my knee hurts i'm tired i had a bad day at work my girlfriend's on my case or my boyfriend's on my case or or there's a happy hour you want to go to there's a happy hour that's a big one yeah i've i've i've missed some practice because of that yeah it's like on a beautiful day man it's like 76 degrees outside it's fall like you want to go to blockheads and eat burritos outside drink mojitos you know get that right like why wouldn't you want i want to do that you know i'm gonna go to a basement and get choked and thrown right so it's like that's the first mental side right you know the psychological side of

pre-check training checklist and you know if like it comes back to knowing yourself like if you're a competitive athlete that stuff doesn't apply so you can't afford to do that yeah it's like you just have to like repress it down and just grind it through or some people are just super intrinsically motivated but most people it's a psychological hurdle to even get get to practice so you know for that it's like you gotta go that's a half the battle just like showing up yeah half the battle yeah so going through the reasons why you're doing this in the first place and remind yourself okay i need to go because right these are my goals and you know i go there because i had x y and z you know and then when you come across a time where it's like oh i have no reason to go then you don't quit it's fine yeah you don't want to be there don't be

there you know that that's like one of my major things i only want people in the room that want to be there right right i think that's a good point because uh you know i i don't think once you try to once it becomes like a forced thing yeah you're not going to enjoy you're not going to get most out of it and people around you you know feel that negative energy i guess like it's like you're not really helping everyone out so maybe just take it's it's okay to take a break here and there it's like you're not really helping everyone else so maybe just take it's it's okay to take a break here and yeah it's okay to take a break here and there but you know you do it long enough right you stay interested and right time in the sport you're gonna get good yeah right i actually had this conversation with a kid on instagram the other day oh yeah i've been

doing it for judo i'm not very good you know i'm like it's a drag to go to practice and then i gave him like this right i'll give you three rules right one stay healthy two stay interested right and then three as long as you stay and you know right you're gonna get good i can't remember what the third thing i said but it's one of those guys yeah i think that i mean yeah sometimes you gotta overcome that right thing of like phase of like oh oh, man, like, you know, I can't find a reason. But it's like, you know, sometimes you fool yourself and lie to yourself and make excuses and make reasons why you're not enjoying it. But, you know, a lot of the times you're just looking for a way out. Yeah. And, you know, down the line, you're going to reap the benefits.

It's like eating healthy. Right. It's like everyone knows, you know, don't eat so much. Eat some vegetables. Don't eat fried foods. Like don't eat so much sugar. Everyone knows this, but it's like you everyone knows you know don't eat so much eat some vegetables eat so don't eat fried foods like don't eat so much sugar everyone knows this but it's so difficult that's why i see this multi-billion dollar industry behind like pumping out products and do this and do that million youtube videos and you know i'm part of the right i fall into this thing too it's like oh man this you know eating healthy like oh i would love to have a cake right right everyone

everyone would love to eat whatever they want sometimes you just gotta yeah you just gotta tough it out and go until you reap the benefits of it you know yeah i think it's it's kind of i think that's a good point you make uh it's like with not just with judo but everything in life like you sometimes yeah it becomes a drag but you can kind of like structure in a way that you get a little bit of like uh immediate feedback positive feedback yeah that's all mental like you could be doing the same thing you you know even at work i think you could maybe gamify it a little make it into a little competition and then you get this immediate feedback and then you get into this you know flow yeah and then you can kind of overcome that hump definitely yeah

definitely it's it's like a how do you how you think about things yeah and also you know like you said it's it's okay to take breaks yeah you know yeah you know the danger of taking breaks too it's like you go out of it too long and right some people have right you take up something else you know right i'm gonna go to soul cycle now i'm gonna try this i guess that's when that's when it's valuable to have you know good people around you like they'll check on you like hey like we miss you at the dojo yeah come on back yeah and then when you're hurt when you banged up it's very easy to make excuses not cry yeah super easy oh my knee hurts this is not for me and I'm probably walking a lot of people have never been hurt

before right taking a you know a dinger to the arm or you know, pop to the mouth like they've ever taken it. So now all of a sudden, those are great reasons to practice. So that's one of the mental checklists, right? Getting yourself mentally ready for this and remind yourself why you're doing this in the first place because judo is going to be hard. Grappling sports are going to be hard. Right, right. Period. It's not an easy thing.

It's not an easy thing. So, and okay. So now you showed up, you know. I showed up. Yeah. But even before you show up, there's still a little bit more of a checklist, right? Like being mindful. That's like kind of the thing now, right?

Like mindfulness is a thing and being mindful and knowing yourself. So you're going in and there's always going to be some kind of psychological situations or resistance or stickiness, whether it's, I don't want to work out with that person. I'm a little bit scared of this person. Right. Right. I'm a little bit scared of hurting my knee. I don't like taking break falls, so I'm kind of like tense.

Right. Right. You got to know yourself and know these things about yourself. So now all of a sudden you could work on them. and know these things about yourself so now all of a sudden you could work on them so going into practice like ah you know i'm always taking a beating from peter and i'm kind of shying away now i'm just trying to not make eye contact with peter so i'm gonna go in there and then you know overcome that fear i'm gonna look him in the face and try to do andre oh my god no one thinks like that. Yeah, okay.

Yeah, and then, yeah, that's another thing. And then I, I mean, I'm sure everyone has and kind of does this, but, like, yeah, like that kind of thing, like rivals. Like, oh, I'm like. Rivals, yeah. Yeah, like I have this guy always, you know, back and forth, back and forth. And then sometimes you get, you don't want to go with him because it's hard. Or the hurt, you know you know back and forth back and forth and then sometimes you get you don't want to go with him because it's hard or the heart you know yeah but kind of you know you have to mentally prepare to face that right sometimes you gotta have a psych up of a you know situation it's

like that person may have the best day of his life that day right feeling great he slept well he has his checklist right yeah yeah he's pumped he's like all day he's like i'm gonna kick the shit out of that guy yeah you probably like you know a little groggy and sleep well right mistime your meal you're going in and you're like oh boy you know right do i not want to take a beating from that guy all right but you're going into it that's a thing that you have to kind of be aware of yeah and i think it helps to think that this is not like a you know zero-sum game you know that's right it's not about competitive practice it's collaborative you have to make each other better it's about learning it's about growth yeah so if you have that mentality then you're gonna be

you're gonna be good yeah maybe you have a bad day your rival has a good day maybe i just think that oh he you know your rival must feel good you know yep yeah and you help them do you help them more hard do that so that's the second checklist right like uh mindfulness and taking a mental checklist of where you are psychologically because it's a very psychological game you know you hesitate in pulling the trigger on a technique you're not going to get it right so it's like being in that mind space being ready to go you know sometimes you know you hurt someone in practice and now it's like oh i don't want to hurt that person i don't want to hurt somebody and now you're not pulling the trigger and not going for stuff because you're kind of uncertain about your

own control you know that's something that could prevent you from having a great practice too right so you're yeah you show up now you're uh mentally prepared like to face a challenge yep so now you're ready so now you're in it yeah yeah now you're in it and now you have to have a deliberate training i mean you're not still not at practice yet you're still always still driving you got like five minutes to go you know what i mean okay i mean this is a pre-training checklist right right right i guess uh this is all on the drive to the dojo or you know when you're sitting on the subway yeah fourth and you know one of those guys right yeah so deliberate training right where what are the pockets in my game now this is sort of the technical side of

the tapes right uh where do i want to work on right side versus left side like oh i haven't fought a lefty in a long time i need to go with three lefties today four lefty say 10 rounds in the evening i want to do at least seven of them right i'm going to break them up evenly between right and left you can't if it's seven but it's like i'm going to do four lefties and three righties right and then the checklist when you get to practice it's like oh shoot there's a lot of lefties in the room you know what well i'm gonna get more around the lefties in right you know or like oh you know i've been shying away from going with the bigger people i'm gonna go with the bigger people you know a lot of the stuff that we mentioned before like taking inventory of

your own self right not feeling too good today know, I have this psychological thing of like, man, I don't really want to get hurt. I'm kind of scared of it. I don't want to go with George, you know, right? I'm going to go with lightweights now. Right, right, right. So you're taking inventory of the room. You're like, all right, there's some lightweights here.

I'm going to work technique. I'm going to work movement. I'm not going to go crazy today. Right, right. And that's fine too. And that's like deliberate training. You're training deliberately, working around your situations, right? And you're building little by little on the stuff that you already have.

Right? Right. Ah, my Uchimata finish is not so good. Like I get in, but I don't really finish. I'm going to deliberately train that. Right. That's good. Yeah.

Yeah. This is another thing that your teacher can really help you, right? Yeah. So like trying to see the gaps in your game and, you know, then you can kind of work on them. Yeah. Right? Yeah. And then you have to have a conversation beforehand, you know, with the teacher.

Because if you walk up to your teacher like, hey, what do I need to work on? You know, the teacher also might be thinking about something else he has that person thing and like looking over here and making sure that person doesn't get hurt and you know all these different things are going through his head too so maybe that's not on the forefront of his mind and now he's has to give like a winged response like oh work on your tai toshi right right so it's like hey you know you want to be on the teacher's radar too right you want to be visible right hey i'm working hard you know i'm sleeping right i'm eating right i came in you know i'm ready to train i'm never late i'm prepared uh right right right right and now all of a sudden you're on the radar you're a coachable person coach wants to coach you

you know and then it's like have that conversation i want to get better what do you think i should work on you know what let me keep a closer eye on you and now all of a sudden that person is in the game right really you do that a lot right like you sometimes you you know you instead of giving uh like a wing dance so you say oh i'll think on it and then if if if a student like is on your radar because he or she tries hard and asks the right questions and whatnot depends you know like if you're there for certain reasons and then you're working hard and you're a good positive to the dojo right you have to be in that positive right and then those people are always sort of on my

radar and that's the beauty of having like a relatively medium-sized club like you can know everybody in the room right if you have a 500 person school a thousand person dojo you're not going to know everybody but like 100 to 200 like that's a good amount to where it's like you could you kind of know right right so it's like uh you know in any given, there's 30 to 40 people on the mat now. Right. Those people are pretty consistent. You know, and you have like 10 people who are kind of always rotating in and out. Saw this person this week.

Saw this person last week. This person hasn't showed up in two weeks. But there's a core group of people, 20 to 30 people that are always there. Right. Those people are on my mind. So if they ask me like at any time like what i need to work on i know the answer to that right so that's another aspect of pre-training checklist i guess like it's not about just you like you you try to like uh work on the your relationship with your teacher

and other fellow students and yeah you know like so that they can help you better yeah yeah because the more you can communicate to the teacher, the better, right? Right. Because sometimes, like I really do, this is like a big part of it. Like why do adults go to work all day, 9 to 5, grind it out, and then come to judo afterwards? Right. Why? You know, it's like did you grow up watching judo?

No. Do you have judo heroes in your life? No. Why judo? Like why not SoulCycle or go to the equal class or go to this or this class or that class? Like, there's so many cool things to do in the city. Why do you come here, right? And a lot of the times it's like, you know, I want to build my self-confidence, but it's community-based. I want to come and hang out with this person or meet new people. You know, I had like four people tell me this last week, new people, like I'm here to meet

new people. Right. Make friends. I'm like, okay, that's fine. And you tell me that I'll make sure you get the most friendly person in the world. Like work out. Yeah. And then it's like, uh, and I'll, I'll throw those out there.

I'll throw those like feelers that are completely not judo related. You know, uh, I want to make friends. You know, I want to get out of my... What do you do for work? I'm a software engineer. Oh, Peter's a software engineer. Oh, that guy's a data scientist. Oh, that guy works at Facebook.

Right, right. Oh, good, good. Talk amongst yourselves. Go. Yeah. So now like I've kind of done the part of like fulfilling that person's need of why they're there in the first place. Right.

Right. Does that person really need me on the sidelines coaching them there you go you're missing the control no sort of guy the head's chitting slipping over the hand like come on that person doesn't need that he doesn't even want that he doesn't care about that at all right right but if he's there he's having fun he meets peter and he's friendly now he has drinks and he has a group of friends he's gonna keep coming back and then eventually he's gonna be like i want to get good at this yeah i think that's so then his goals are shifted he's in he's in the community now he has people to go to the dojo to see so now he's like sensei i want to learn this asodogari like man you gotta keep the guy's head control like

and then i could start beating that into the person and deliberate training and this kind of starts from that so it i think the consistent constant theme about this that you gotta know your goal know yourself like what is it yeah why are you there it doesn't there are people out there who have no reason to be there but they're just there right they're just looking for like a leadership figure right or looking for something to do because they're bored like you know everyone kind of sort of has a different reason and you know those people are a whole nother stuff too yeah i mean and it's perfectly fine to yeah have a goal like that and then also another thing is like you said uh you know goals you should said, you should stay flexible enough to change your goals.

Yeah, change your goals all the time. Right. And that's the fun part, I guess. You give yourself different challenges depending on your evolving goals. And that's another pre-training another item on the checklist yeah yeah now you're at the dojo now you could tape your fingers yeah now we're at the dojo peter we're now we're at the dojo we do anybody got tape like can i borrow anybody got can i use this yeah oh can i charge my phone there yeah can i charge my phone like uh yeah yeah

yeah that's so i think yeah we i think the the again like we always go back to like you know knowing yourself your goal and and that's how you maximize your time and uh you know make sure you have a good community i mean that those are it's not just about doing judo you know it's everything if you want to get good at judo if you want to become good at judo all these things have to fall into place and again your your goal may not be about being good at judo all these things have to fall into place and again your your goal may not be about being good at judo so yeah that's okay too yeah that's okay make it fun yeah fun stay as long as you stay interested and stay healthy right and you're gonna spend a lot of time doing it you're gonna get good right i think consistency i guess yeah consistency you have to be consistent anything

you want to get good at you got to be consistent with it. Right. And you have to have good teachers. Right. That's right. So that's a pre-training checklist. Did I miss anything? I think that's good.

Yeah, like we've covered the physical side, the mental side. Yeah. Yeah. And then in a later episode, maybe we'll do some like talk about a post-training checklist. Yeah, that'll be fun. Yeah. Yeah. And then in a later episode, maybe we'll do some like talk about a post-training checklist. Yeah, that'll be fun. Yeah. Probably should do that next, right? Yeah.

Pre-training, post-training. Yeah. Right. Listen to this on the way to practice and listen to the next one on the way out of practice. That's right. And you become a judo god. Yeah. Cool.

All right. Anything else before we conclude? No, that's's it thank you guys for listening as always you can find me on instagram you can find peter on instagram judo shintaro nyc plug your instagram yeah i think peter kuno p you know peter and k-e-u-n-w-o um yeah shoot me messages if you have any suggestions about the episode i mean about the podcast um we always try to read them and then try to cover them we've already done like a few from uh you know subject from the suggested topics so we definitely listen yeah so and uh people have been kind of hitting us up too like for like random sponsored stuff we haven't done anything yet you know because we want to make sure if we're gonna fill the time

with commercials we want to make sure that it's a good one right we want to make it it's worth something that we we can really stand behind we're trying to be authentic uh so keep sending those inquiries and then one of them will probably hit yeah when the right moment comes yeah yeah yeah i told peter today uh i had skillshare which is like every youtube video ever right right it's sponsored by skillshare and they hit me up and uh i don't know might do it i don't really know yeah we'll see we'll see we'll see we'll see so hit us up with that and then uh also find me on youtube it's a great resource for judo knowledge. Yeah.

Thank you all for listening as always. And then I'll see you at practice. Yes. Oh, nice. Yes. See you guys at practice.