Transcript for #1766 - Ben Patrick

How many knee surgeries have you had? Well, I had with my left knee, partially artificial kneecap. Artificial kneecap really strange thing. Yeah.

Some kind of like, rubber plastic kind of shit. I was super depressed. I was I was so that when you feel missed my senior year of basketball so I was getting They said basically that my kneecap had fractured off, like the upper left side was just fractured. So they had to take it out, put something else in there. I've never even heard of that. Yeah, you can still see kind of where it juts out. Ooh.

But I've had issues a long time after that. Yeah. Until I started figuring out some alternative training stuff.

Apparently they you know put in a cadaver Manuscus and how long did it take before your body takes it? Don't know but that one didn't seem like a problem at all. That was eat that one was easier.

Um, that one I would say was like, in a matter of months, I could feel that spot actually felt fine again.

People tell me now they're like oh you had that they don't even they don't do that anymore.

Yeah, they would do that and then quad tendon repair So I tend to repair what happened there. So it's a torn quad tendon so that's the tendon above your knee cap

Yeah, so before I was on social media, I made a business name athletic truth group LLC. So that was my gyms. Yeah, I have a couple starting books on Amazon. Neability zero. So that's the idea of getting stronger knees, body weight, you don't need anything. That came about during COVID. You know, I had to figure out for people there's no gym. Right. And then the other book goes over like my classic stuff. So that's called ATG for life. So that was my business. I ran a gym for seven years prior to COVID.

First clue, what's from a guy named Charles Pollackman. So at the time, I was painting walls for my dad. Just I was out of high school. I was a, you know, a bum when you're an athlete. You don't get a scholarship. You know, people think you failed at life, you know, right? But I was painting walls researching relentlessly. And I saw a clue from him about the farther and stronger knee can go over your toes, the less chance of knee injury you have.

Exactly. So I believe that all the way up to that time. So I quickly started looking into this. Charles, rest in peace, he was an older guy. So I couldn't find any video of him doing it. But he had a disciple named Keegan Smith in Australian, Strength Coach. And I could see video examples of him doing it, and they were intentionally training these overtose. So I just, it was almost kind of like a shotgun thing. I just started trying everything, you know what I mean? And I quickly found that what got me the least pain was actually the lowest level of quote unquote knees over toes training, which is basically dragging a sled backwards. And I would do anything I could find for this. I'd put my car in neutral and have a buddy in my car and I'd put a butt in my butt against the bumper and just backwards. So I'd be I'd move my car in neutral but backwards dragging a sled backwards. And I used that to carry me through and went from there and was able to return to my support and do a lot of cool stuff.

So cool. First off, credit has to go. This is Chinese wisdom passed down generation to generation to prevent cartilage breakdown to prevent arthritis in elderly. So they actually have their elderly start walking backwards. So so you have in in China you have walking backwards. Meanwhile in Finland, in the forestry industry, they would drag trees backwards, so they would be dragging trees. And then have you heard of American, powerlifting coach, Louis Simmons? Yes, a legend. Louis was trying to figure out the secret of these Finnish guys who were getting such strong knees and backs and stuff. And they credited the forestry as their like foundation. Real of dragging trees. So he popularized And so he could probably tell someone much more in detail, but the idea of a sled of dragging something as a form of human exercise. That's the history as I know it.

Yep. So he was already on the side of he didn't want to go through with the surgery. Right. First back. Yeah. And he figured out a rebuild his back and went on to, you know, hit insane powerlifting numbers and stuff and it's the same for me with for me my corollary was jumping super high you know so that was something I actually could never do before all my knee problems but because of figuring this out all this stuff basically figured out how to put rockets in my knees now that's so crazy because I've watched your videos and how high you jump me you almost can put your chin on the rim it's wild what's You know, a lot of people can jump high, but I think what's cool is this is demoing some stuff.

Yeah, so that's what makes my story unique because my, my, all my coaches I played for, they'll attest and they've attested on camera like, what a terrible athlete I was, you know. Now, then you just suck. Yeah, now for anyone watching, I actually set up and I'll leave it there till well after the podcast, but I set up my top six Instagram posts. That's what you see when you go to a page, to quickly educate on all the main stuff we're talking about here.

That's interesting because I follow him, but I've never talked to him.

Yeah, I saw him out so for the record. He was playing with my one year old out there and your knees are bending great.

Yeah. So anyways, I just want to put that out there. Like for anyone who hasn't seen you in in action, I was very impressed. Oh, just playing with them. Well, just to see how your knees bend. You can deep squat. You can rest on your knees.

I appreciate that. It's really amazing. So with those kicks and a lot of people out there can relate. You do that because it's something you want to do. It's not like that's the healthiest thing for your knee to go with this. I mean, the amount of torque is probably like in the thousands of pounds every time you throw it a kick, if you add all that force and it's the same with jumping. Playing basketball is not good for your knees, but I want to do it. Right. So that's where the sled comes in because every step that you're going backward. You're strengthening your knee, but there's a fundamental difference between the sled and any other exercise that I do. The difference is that only you move the sled. So the sled never moves you. When you do squats or anything like that, you're taking some degree of risk. Your, the weight is going to move you down and then you're going to move it back. So I, last time I was in LA, I'm on the roof of my apartment and I have one of those internal resistance sleds up there. And my neighbor's 82 and he wants to join me for a workout. He doesn't know who I am. He's just, I can instantly put him on a sled. And this is an internal resistance one that you can push and you can go backwards.

Yeah, if you pull up my Instagram, I put so that anyone listening can get the world's fastest education. I made for the podcast. I spent the last week preparing six posts in order. So let's go to that one on the top left. The current human exercise fundamental is walking forward with a machine doing the work for you, a treadmill. It should be the human doing the work. Even pushing a sled would be so much better. You can put an older person on pushing a sled. Only they move the sled so you don't have the, you know, with a squatter, something like that. There's a lot more. chance of injury. Right. But we want those effects of a squat. But for example, I go six days a week. I sled and one day a week I squat. You see the difference there? Is that what you do? Six days. I every workout. I sled first. I don't. It doesn't matter if it's upper body. I sled first.

Or is that that's how I warm up? But it also gets my cardio in. It gets if you go right to the second post. Someone can see exactly the benefits I'm talking about. you actually get a footwork out when you push a sled for sure okay and so I think most of us humans were missing training our feet yeah so right off the bat and you were mentioning Louis Simmons and the reverse hyper and how it's like how you can rebuild it back when you push a sled you get a very similar effect because you're not loading your spine right so pushing a sled and then going backward at least as much. So I do more backward than I do forward. But I sled every day. So every time I work out, the first thing I do is I sled.

And that's what's interesting is that it's a lot easier to overdo exercises. And it's the crazy, impressive exercises I can do. that get views on posts. The sled is not interesting. Right. But the sled is what I've definitely done more than any human being over the last 10 years. So the best thing I can do is just relate the exact, you know, pathwriter.

So first off, if the sled at a thousand pounds on it, it just wouldn't move. Right. So you already have that difference. It's much harder to get into a tricky situation on the sled. And we really haven't seen such a thing, like people have asked this a lot. How do I, like, what's too much? There's actually in the last five years, there's one dude who has sled it more than me. And I've made it my training partner now. Like I'm like dude, like your mission in life is to push me, push me every day of my life.

Go look at the second slide on that. My training partner is 43 and he has reversed his body. He can dunk a basketball and he's the guy in all my posts. So he's 43 years old. He's the youngest looking 43 year old I've ever seen. He's he can now dunk of basketball. He's completely shredded. He's in the last five years. Look at that. That's crazy. He's outsletted me in the last five years.

He rarely does that.

man yeah fucking sign me up yeah he he he wrote the um he wrote the gym book with me it's a it's intended to be like our gentlest starting tips for longevity so that wield uh sled what is the difference is that does that have resistance on it like can you We can break it down. That's actually the third slide. So anyone I basically put in 100 plus hours of work just to prepare every commonly asked question from the podcast so that anyone can go see. So I love a real sled. Like I heard you're putting a gym in here.

Turf and a real sled. You're going to be hooked. But think about out of your driveway. A real sled is tough to find a good surface for traction. And you need friction, but if it's like choppy, that's no good. That's the smooth friction. Oh, that's the cool thing about the sled is being able to get a smooth friction.

kind of but it depends on the grass also it would depend you'd have to have a you know certain degree of weather yeah you would be susceptible to maybe your foot hitting something but we're 100% putting in turf in next door so it's not an issue but how do you think the turf should be

It doesn't really matter how wide. It just depends on how many sleds you're going to put in. I think even if it's about four feet, I think for every four feet or so you can have a sled. Do you mean how long or just.

Yeah, I mean, ideally you run it just along one side of the gym so you just let it run from one end to the other and then depending on how many people are going to be training there like if it's if only one person would would need to use the sled at a time then I think about four feet

So you could go like four or eight or 12.

And guys work here exactly. So seven straight slide and turf is ideal.

That's to me, that's the best. If you can push it on the way there, so that's getting your feet, your hamstrings, your glutes, restressing your back, and then backward on the way back.

That's cool.

Yeah, and a wave of their stuff. For most people, a waste belt will be like the safest.

I think it's I think it's easier to balance and you know, balance. Yeah, like imagine for someone who's starting is very fragile. And now the strap is coming all the way up to the chest area. They could actually like you're pretty fit and athletic. but having the, so it gets still work obviously at the chest, but most people will struggle with the coordination, I guess you would call it.

I mean, if it's working, there's no need to change it. The concept is still the same. It's just something for most people to know that a waste belt will feel pleasant. You can see with a waste belt, you can even kind of rest your hands on the belt and just have a bit a bit more control to someone who's less fragile. But again, I'm taking people who are, you know, coming off gnarly in the entries, you know, people who are 70s, 80s, even 90s. So I just want to make sure it's all that.

Yeah, my post on that one says, um, great for the human, maybe not great for the machine. Yeah, apparently, uh, I put that in every post not like look it. You can take a treadmill that's not turned on. Put your, you know, turn around and use your strength to spin it. Right. But it may not be good for the treadmill.

Yeah. Um, if they come out with a model that you can put resistance. Right. Because people have sent me video, I'm like, that could be a little sketch trying to go backward on it.

It's too easy. So let's break down that point because it's actually the resistance that makes it fundamentally safer. Running if I, if I just tell my 82 year old neighbor, Go sprint. I mean, something bad is going to happen. But when he's against a sled, so you're basically trying to find the right amount of weight that slows you down. But still allows you to get into a natural motion. Obviously, if it's a thousand pounds, it won't move. The best way is going to be right in the middle, a medium amount of weight that slows you down so you're not taking any like jarring, you know, like when you throw a kick, that's the, like all that impact coming in. Yeah. But if you can get into a smooth resistance pushing and going backwards this led. You're now actually working your knees in that similar motion of the kick or in basketball, the landing or the jump. These positions that really hurt at the point of impact. And you notice how you're able to get like circulation. So that's part of the trick is to get those knees to heal. Okay, we got to get them stronger. But how do we get them to heal at the same time without the strength work increasing the risk of injury? You see what I mean? So it can be tough to get out of that knee injury knee pain cycle. And that's where the slide comes in. It's a solution.

It's very simple how this occurs. So I wasn't taught it either and didn't get a scholarship to college. Painting walls during the day have nothing I had no backup plan. So I was like, all right, I'm not gonna make it as a basketball player. I'm just gonna figure out how to build it for my knees. So then I start really digging into the corners of the earth to find data. You see what I mean? Right. Everything we're talking about right now. in this podcast without question will be in the textbooks in 2030 years. But it takes a long time for textbooks to change. You see what I mean? So you're not going to find the stuff we're talking about in the main textbooks that people are going to schooling and learning. So I find some pockets of information, work really hard on it, rejuvenate my knees, manage to market myself and get a college basketball scholarship. played two years at a junior college, you know, like in America, we have these two year Juco, a lot of a lot of wild stories had an amazing coach there and kept healing my knees while playing. So like I was improving as I was going through my first years of college, got a full ride D1 scholarship at age 23. So I went for Mr. 18 year old on my butt, you know, like people for my hometown. By the time I was 23 getting a D1 scholarship, it was like what the heck is going on. So I actually had started training kids in the summer just because it was like this unbelievable thing that had happened. But here's what I'm getting to. I go to this division one school and the strength coach who has this degrees from college and everything, he's not going to let me do my drills. The very things that got me the scholarship. It's not a wild concept. What did he say? You're not allowed to do your knees over toe stuff here. So this school gave me a scholarship. Full ride. I'm going to be, you know, living out my dream, having a chance to play in March madness, whatever. Now I mentioned I was 23. Right. So I get a call from the head coach before this season. And he tells me NCA is denied your eligibility. They say you're like, your clock is up. None of us knew it's a very rare thing. I've never heard of this happening if someone like fixing their knees and then later going to college. So we did a whole appeal process. Been in the back of my mind. I was like, I don't want to now have to go two years trying to train behind the strength coaches back. And look at the system. So it's like, it's not his fault. He's just doing what he learned in the textbook. Right. How the heck is the textbook going to change? You see what I mean?

Anyone can relate if you've been in team sports and you bring something up to like the head strength coach or the head coach or something that There's a lot of pressure like it's like you're risking Getting in murky water having a bad reputation on the team so I never got past that that opening conversation with him of like You know, I've been doing these things.

Yeah, yeah, I told him which exercise like these are the things I've been doing that are like that have me able to play because I couldn't play before.

So I meet him. He's going to be running my program. Right. And I say, OK, I need to add in these things. Like you've seen these knees over toes, split squats, right? Very uncommon exercise. No, you're not going to be doing that here. So it's just a total stop. So I'm not going to be doing. So he tells you you can't do them. No knees over toes. And because he's say, why? No. It's no knees over toes in his gym. So I knew I was going to have to be going, you know, just on my own time outside of school and classes and workouts to keep up my routines. So when this whole thing went on with my eligibility getting denied, I was regret, the head coach thought I should just get a lawyer, I'd be able to fight it, but I actually just withdrew from the thing and became a trainer.

No, he's over to us in his game.

No, I never got that far, but it was also for me being a new recruit college kid. It was like that was a that was a an intimidating moment for me. You know what I mean? Yeah, I didn't have excellent communication skills. I was a nobody, you know, I just a new recruit. Yeah, but In his mind, he's just enforcing what he believes in an image.

So new data can come out and new data has even come out on full knee bend and you're going to retose and stuff like that and how it actually leads to less pain and more athleticism. But now. From the moment that data comes out, it's not like the textbooks magically all switch, you know, the whole curriculum and textbooks and the tests and so even in my first couple years of college, I would have to be guessing on tests like is the answer, the actual answer that's up to date right now, or is the answer what the textbook thinks is the answer. Does that make sense? Yeah, and it goes like that for a diet, and you see like new data is constantly coming out, right? Yeah. So that's why for me, it's really nothing, I'm not even trying to be critical of that system. There's so many cool aspects to college and stuff like that. I just knew I had to create an alternative. Yeah. So I just it was like a light bulb went off and I just went hard core as a trainer from that point.

making results in person. So I had a gym for seven years and I became known as the knee guy. Where was your gym at? Clearwater Florida. It's like a beach town by Tantra.

Tantra is still the same city. Oh, cool. So getting results in person became known as like the knee guy and quite honestly friends telling me like you need to like go on social media and stuff like that. So I hated social media at the time. Well, I just was only two years ago. I don't know what reasons could you come up with. All of them, exactly. So, but I did realize, okay, I'm gonna need to approach social media the same way I approach needs and try to become as competent as I can possibly be and be patient with it and be responsible. And you know what I mean? And so, I really like Gary Vee because he had a positive vibe. You know what I mean?

I really like Gary Vee because it seemed like you could be yourself and do it and actually went on social media. Yeah. And you're the same way. You're just you. And you're winning more than anyone. That's, you know, another conversation. Thanks for everything you're doing. You're the voice for us right now.

I understand. I understand. I can't even imagine. There are examples. You can just be you. You can just try to help people. You don't have to be perfect. I can make it. It's many mistakes. Sure. But tomorrow I'm going to go out. I'm going to try to help people. And the next day, I'm going to go out. I'm going to try to help people.

And that's how I'm going to measure my life by how much I help people. There's no ego. If I made a mistake, move on, try to help people. So I've just been doing that sense. And I did count up though for, you know, if someone wanted to be realistic about it. If you're like me, you're from a small town. You have no special connections or anything. I answered over 500,000 messages. Oh my god, before before I hit like 100,000 followers.

I'm very organized. I also have gone multiple years of my life without any entertainment sources whatsoever. So like this past year, 2021. I did no TV, no Netflix, no video games, not a single sports game of any kind. Oh my god. Yeah, so that sounds monastic. Well, I can I don't consider myself a lucky person. So I had to go. Okay. I know how much this dragging this freaking sled works. And it gets your cardio and then you can put older people on it. You can rehab on it, but People aren't aware of it the way I am. How do I get there? I want to get lucky. I want my post to do well. I want people to know what I know. Yeah. So I tried to put luck on my side and literally work at it harder than anyone else was going to work at putting, you know, the negatives out there. Here's this empowering positive thing. I'm trying to get out. Went hard at it.

One of the best things I ever did. One of the best things I ever did. I did no cheat meals the whole year too. What? Yeah. Nothing? No cheat meals. Well, you're pretty shredded. I appreciate that. But here's the pizza. No. My wife's out there and she's on a she would wrap me out if I was lying to you. I'm sure. I got something really good out of that. And I've rolled around in this year and I haven't, I didn't go back because when you finish the end of the night and you watch a TV show or something like that and you have some pizza or whatever, those are like a temporary form of happiness. You know what I mean? Like it, now imagine if you don't have that and you want to make yourself like super happy. You know what I mean? So I spent a ton of time working my business. I spent so much time with my kid. I've taken a kid on like, like a thousand walks on my chest, you know what I mean? And we're super tight. And I've helped so many people.

Man, super appreciate that.

Even to me, I'm like, how does he zone in on that time? Now he can do it. Yeah. Within minutes, he was just already had it down.

Well, it's cool. He spends a lot of time outdoors. If I'm not watching TV, you know, he's not really, I don't put him in front of screens and stuff. Oh, that's great. Now, I'm not going to withhold him at all. He's going to be free to pizza. He's going to be free to, you know, be in front of screens. And I think what's realistic is like, I think if I live this way that I like to live Monday through Friday, I think he'll be cool with that. You know, I'll be like, alright, Dad doesn't watch TV during the week. You know what I mean? We can still watch a movie. We can still have pizza on the weekend. That's still a hundred four days a year to be normal. But I, I've really fallen in love with this style. of living because it's like you're trying to like, you've got to do more. You got to get out there to be happy because you can't just resort to these temporary things.

Yeah, and it's totally normal, but it may prevent them from getting to their long-term goals if they're, you know, and if they're doing that all the time, but it's, I get it. I'm I get it, but I see what you're saying. Anything you're describing, I've been addicted to. So I totally get it. And like you said with doing stuff during the day that we don't want to do, I can relate to that too. That was kind of how school was a lot for me. So like one thing with my kid. Super simple. It's like, okay, when it comes time and it's like, you know, think about reading and that can become stressfully. You have to read these books and stuff. Imagine if we just picked what we wanted to read about. Right. I think we'd be better at reading.

yeah that's that's powerful but it totally makes sense yeah it seemed like it was a character flaw but actually it was a great ability you had and by not being focused on stuff you weren't interested in that means it was opening you up to focus on some really powerful stuff you see what i mean like yeah if you had if Joe Rogan had just gone with the flow.

I was lucky. My parents were like, I mean, if you finish with the knee stuff, I had and no recruitment for college and I'm still like, yeah, I'm still gonna be a basketball player. And they were like, okay, yeah, that's great. Now they're like, you're still gonna work hard in the meantime. Yeah. But they were never made me think that they didn't think I was gonna make it as a basketball player.

100%.

It's really how we handle losing as Loki. You know, so important. You know, Mark Bell. Yes. That guy mentors me so well. He sends me messages all the time. We stay super tight just this morning. He was like life is low key how you handle losing. It's a lot of it.

Yes You can be typecast. You can this. I was typecast as the fragile nigga. I had nicknames for this. My high school nickname was old man because of my knees. Now it's like, that's my ultimate advantage now. It's my knees when I play basketball. So the thing I was worst at is now what I'm best at. So yeah, and for people out there, like even if you think, oh, my knees are shot, I can't do anything about it. find a sled. Let's start dragging it backwards.

More damage? More you need the sled because it gets the circulation. The toughest thing is when you start losing that ability to communicate to an area. So if you just have great knee bend and blah, it's very easy to get in there, workout your legs. What happens when you can't even figure out how to work out your legs because your knees hurt so much? You see what I mean? Yeah. That's where the sled is the trick. We haven't really seen, there's no such thing as like too much damage when it comes to just, okay, if you can walk, you can walk backwards. If you can walk backwards, you could drag a pound backward, two pound, keep going, more circulation while getting strength at the same time. You can will yourself out of extremely devastating knee issues, but I would say that you'd have to put in a hundred miles resisted backwards to know for sure, you know, oh, am I actually doomed? or not. And the more you do it, you start getting more communication there, you start getting stronger, starts getting better. So that's been my formula for a long time now. And I think would take the average person about five years of consistent work. But that would seem like, oh my god, five years, you know. But we don't think anything of spending decades to become good at a bench press or martial arts, you know what I mean? Or the piano.

I'm talking five minutes or you know what I mean? Yeah, I'm talking about a hundred, like my average is about a hundred meters a day. Backward.

Like I'm not sure. I think over the years, I've seen that the more frequent because it allows you to get that circulation. Having a really good setup and getting it in more frequently, I've seen this work really well.

Yep. So anyone listening? That's a good stand in front of a mirror right now. If you want to take your first step backward and paused right where you're at first off, your knee is over your toes. Now, what originally scared people out of knees over toes is that when your knee is over your toes, there's more pressure on your knee. That's the position that the pressure goes into the knee when your knee is over your toes. But now it's been found out that bodies with more pressure on them age biologically younger, not the other way around, So it's actually when we start avoiding these areas of pressure, that a joint will degrade and get really fragile. So this is the way to get that pressure in a safe way with your knees over your toes. So every step backward, you're strengthening your knees over your toes to some degree. The better you get at it, the more you do it, the more you add up that pressure that actually makes the area stronger and gets it to heal and gets it to be younger. So there was a gross misunderstanding of Neovertose equals more pressure underneath, therefore, avoid the area completely. And I can see why that would be. That could make sense. But that was just a conclusion based on seeing that there was more pressure, not realizing that the way human bodies age and stuff, they actually need motion and pressure, even something like compression, like an e-bending all the way. Motion and compression is how you get to know of your fluid, to carry nutrients to the joint. So we would think, avoid bending and trying to make it last longer, it's the opposite. Now just forcing into pain, that wouldn't make sense either short term. You see what I'm saying? So my job is like an art of how do you get motion and compression and pressure? How do you do all that stuff? safely. So it's a subject in itself. But that's not a subject that you can learn in any textbook yet. You see what I'm saying? Right. But that will be in the textbooks. It's all being these are actually like just basics of physics and anatomy and how the body works. But exercise is pretty new if you think about it, you know?

And when did it get common and stuff? Arnold Schwarzenegger and guys popularized it. Yeah. But they were trying to pump up their muscles. They weren't worried about long-term knee issues and stuff.

I don't know 1896 what was it where was the first one grease grease oh of course well I believe so yeah interesting now I know that dating back to the late 1800s There was already evidence in books of people doing that Nordic hamstring curl exercise the real the concept of exercising with our own body weight goes back quite a long time.

Yeah, it was in a sort of gymnastics setting. So that exercise dates back to gymnastics background. And that's basically that's being able to levitate your body from behind your knee. So there's another example of like, what do I teach? Okay. Pull ups super common. You can go into any gym in the world. People want to be strong with their own body weight, but not behind their knee. There's not those Nordic benches I use. They're not set up for that.

Rogue or Rogue as they call them. They call them either floor, glute ham or poor man's glute ham and really it's a cheap Super cheap device.

Similar. That one rolls the pressure from the knee to the hip. So that's like a great foundation. But it's not as much pressure behind the knee. Right. But I know exactly what you're talking about. Awesome, awesome device. And that would be great. That would be totally acceptable if someone was doing that. But it wouldn't be as much pressure behind the knee.

I'll bring mine in, I got one. Oh, yeah, one of these? Yeah. Now, someone can see this. If you go to my Instagram, if you go to the fifth post. Um, you can see this in action. So someone can see what we're talking about.

You definitely showed if you want.

Here's the Nordic coming up. Okay.

Now my mom's controlling on the way down. I was going up, but this post was illustrating an example that there are muscles that Like that, like the tibialis muscle. It's that muscle on the front of the shin. You can see it at the start of this post if you just look at the post play again. So most people in paint, we've been lifting. We've been lifting loads to failure. You can stay on that exact post. Yeah, it'll show it. We've been lifting. We've been taking muscles to failure. But we've been skipping entire muscles that relate to paint. That one right there. That's your first line. I mean, that's every kick you throw every step you take. Right. There hasn't even been a study yet on strengthening that. No, I've never even heard of strengthening that until I saw you post, but it's understandable because I'm not going to land on men's health for my tips. I'm not going to. Here's the story and people are walking around with shirts now that they check big tips. I was training high school football team and I actually had to come up with clever ways to get them to buy into being the strongest in these smaller areas. And so I convinced them that women looked at pictures of men with and without shorts and that men who had those tibialis muscles were like subliminally more attractive to the women. So I had these, these. That's true. No, not, not at all. There hasn't even, there hasn't even been any studies on it. So, but they, they bought into it and they had it. You live for their benefit and they're not like a division one scholarship factory, but getting stronger in these smaller areas. It's understandable why someone wants to go into the gym and pump up the viceps and not pump up the tips. Yeah. What if your quality of life is being able to do your sport or something? Yes. I mean, I could change your life quality. I'm so happy just because I know that this Sunday, I get to hoop with my boys. I'm friends.

And not just that. I get to throw down dunks. Are you kidding? Right. It's like waking up from a dream every time I get to go hoop. You know what I mean? Because you were worried that you would never be able to do it again. I never thought I'd be able to play basketball without, you know, debilitating knee pain. I was hooked on painkillers, icing my knees four times a day. just to go out every few months and try to play. You know what I mean? Really. Yeah. And I'd never even grab the rim or something like that. And let me tell you, sports are more fun when you're dangerous. You know what I mean? Yeah. Oh, for sure. Yeah. Right. So now there's no way anyone's done more tibresis than me and more backwards.

So that's exactly the mission for me. That's the, that's the grind for me. is that I have to make sexy these areas. And that they weren't even making any equipment to train to strengthen your tibialis with free weights anymore. It had fallen off the face of the earth. You couldn't buy them anywhere. My buddy reached out said what needs to exist that doesn't. I drove some diagrams. Boom. Now they're being used by pro athletes all over the world. But more importantly, helping people in their 70s, 80s, 90s. to be able to walk longer without winding up in a walker.

That was in that post of these areas we don't. train with measurable loads.

You use it every kick. Yes, every kick. Here's where I start to get this at the point in the conversation. I start to get fired up. It's because for a fighter, Your bench press, sure. Your bench press should be how much weight you lift with your feet. Yeah. That's what you should walk into the gym. The cockiest mofo there, knowing I have stronger hip flexors. You know what I mean? I have stronger knees. I, you want to go into a fight knowing that you've worked your Nordic, that you can crush that dude with your strength in your hamstring.

I would advise someone. Go very light. Okay.

I, people can over anything we're talking about here. People can overdo. You know what I mean? And you're training areas you haven't. But it's a free weight.

I mean, that's okay. People start off with different range. So is this like someone who's just starting? You know, this is a common exercise that has been around a long time. The idea of hamstring curls. and I believe that hamstring curls are really good, but I want you to notice something on this, okay? Notice at the bottom of the rep. See how there's the bottom, there's nothing, it's easy. See when our leg is straight, when our leg is straight there's no weight. Now as she goes up, it gets tougher. Right. That's how hamstring curls are. The Nordic I was describing and showing, it's the opposite. So I believe in doing the hamstring curls for more repetitions with lighter weights, you can get that healing effect, you can get blood flowing to the area, be gentle with it, but then the Nordic has that intense bulletproofing effect because it's getting stronger as that muscle is lengthening. It has much more powerful effects on adapting your body versus just general strength in healing. So a light curl machine, general strength in healing. What was shown there was a free weight hamstring curl. So there's still body weight and free weight versus just machines. You know, it's well proven machines can have their place for sure. But there's something really special about free weight in our name. And so that's what, you know, applying the free weight and body weight concept to your ankles and knees and hips has really powerful effects. So if you've gone your whole life and for me, the reason I became obsessed with the hip flexor was because of being a super slow guy. In high school, like breaking records for my terrible 40-hour dash and stuff and just It was embarrassing, you know, and even once I started getting to where I could jump better until I started training that Nordic hamstring curl and the hip flexor and taking those as seriously as other people care about their bench and their squat. Now, basketball is so much more fun because I can really run fast. I've trained a lot of NFL corners and stuff and I'm now like average speed within NFL corner. That's fun. But that was, but without doing measurable overload for the muscles that pick up my leg, I just wasn't there. Right. Because the natural athlete has it. The natural athlete can go do it took me years. to do what the natural speedsters can do on the Nordic hamstring curl and the hip flexors from day one. You see what I mean? Yes. So that's why I've said, I start to get really fired up about this because the grinder with the work ethic and the skill who doesn't have the body to be a pro athlete, to have that pro. Oh, it's one thing to get the pecks of a pro athlete. No, no, no, but the speed, the kicking, you know what I mean? That explosive quality that is so mythical and only the natural, no, no. That's, it's physics. You can train it. So I get, I get super fired up about that.

in the last few years. Very recently. That's very weird. Yeah, people have only been noticing probably in the last year or so.

Yeah, and that's because if we're only going off the data from the education system, you know, we're doomed to that. Yeah. I was just saying seven you were saying how serious the athletes are, you know, but seven times as much money has been spent studying how do you accelerate more versus decelerate even though the majority of our injuries happen in deceleration. So it's like we're always going to be the effect. of what the education system is as long as we're saying that only what's in those textbooks is true. And that's not the case. Google itself is still operating. Google will tell you that if you have knee pain, you can, you know, ice it, you can take anti-inflammatory drugs, which now are looking like actually break down your cartilage. So I was popping those like crazy, not knowing those may have been actually wearing down cartilage instead of helping. And then I was icing icing icing. That Google also said to do that. The guy who came up with the rest ice compressed elevate. He now says he was wrong. It doesn't even matter that he says he was wrong because it's already in the textbooks what he said 30 years ago.

Now he says motion and get motion. Yeah, get you need to get motion to it. You need to actually get blood flow to it because the icing can actually delay healing.

Do you think you should ice injuries at all? Well, I think when you get hurt and you're in pain, the ice works, you know what I mean? And there's a lot of people who to reduce pain.

Exactly. I think that's where it comes in. Yeah. And now I see people are having good results with the idea of doing it. you know for a shorter period of time like these ice baths and stuff now unfortunately if people are expecting to get a bunch of good tips on that kind of stuff I have no helpful tips because I don't do anything for recovery but I just do my workouts I don't take any supplements nothing low vitamins nothing only thing I take is instant coffee in the morning just to be like so I'm not like potentially lying about something. But there's an instant coffee called strong coffee. Yeah. And so it has about 15 grams of protein in there. So I'm getting my coffee protein. That would that would be considered the only supplement. I don't take any supplements for anything. It's very important to me that I do nothing for bodywork, not no recovery, no massage, no any kind of thing that could help my knees. I refuse to take it. Does that make sense?

I need to master the exercise for people. Right. So if any of these things work, then how do I know what I'm getting from the exercises?

Like now, I also want to cheat meals. And I eat. That's great. I eat, you know. I'm sure you're eating great. I eat really quality foods. I'm sure you do. But I'm also not anti-fighting. I'm okay with using my life to figure out things for people. You know what I mean? So I just don't want any possible advantage that could help my knees. That's, I'm okay. I don't take my life that seriously. I believe you on the vitamins.

Yeah. And I took loads of vitamins back when I was, trying and failing to fix my knees. And that's just kind of how powerful some of these simple things like a sled can be on pain levels and stuff like that. But I try to be clear, I'm not, I'm not, I'm not answering what you're saying.

Yeah, and maybe as I go, I will adapt. There's no ego in it. It's just that right now, I know I'm serving people better by not using anything. to speed up my recovery. You know what I mean?

And I would listen to you on what vitamins you think are the essentials, does that make sense?

Like what am I not getting from food? You see what I mean? Yeah. I would definitely listen to that, you know.

Yep. right now I'm a coach so now let's say I'm training that fighter and I'm doing my side on the exercise side and he's consulting experts you know what I mean yes or in the trenches on everything you're talking about boom that's gonna be the best fighter you see it I'm saying yes so I'm in that I'd love at some point to demo like cold front splits and shit like that just so you can see it what do you mean Like doing the splits and stuff. Oh, I can do that. Awesome. Yeah. I'll just download the super fast.

You're looking at years, years, years. And I think that five year rule on the backwards sled to get the healing. while working on the ranges of motion and stuff. I think about five years. That when you go all the way back, that means you have to have enough and I wanted to demo it cold because it's, you know what it's like, it's an athlete. Like, yeah, it's easier to be like warmed up and like show something off for sure.

Yeah, so look at your doggy. People often assume like that I'm in pain or something doing that. It's like totally pain-free and easy, you know what I mean? But that means that my knee joint that I can handle my own body weight in both range of motion and strength. Yes. So I think that's a wonderful test. But if you think that you're going to, if you think knees over toes training is going and trying that, that would be very risky.

Right, exactly.

I think that could be a good idea. I think there's something to it when you start to add weight though, that the human body, like you start to tip over the internet. But I think that would be a cool idea. But I found that just maintaining that ability. To play basketball and stuff like that. But I think a fighter that would be a great, you know, to have that kind of pain-free ability. But my only point was that could vitamins make me better sure, but I'm like in the one and a million in terms of the knee ability that I've created just through training. You know what I mean, but I'm a coach. So I'm going to make certain sacrifices. I'm also going to know that in modern society, if I'm going entire years without a single piece of bread or something like that. Yeah. You can feel like my immune system feels so strong. You know what I mean?

Yeah. And so eating, you know, eating foods that have a lot of omega-3s and stuff like that. I know I'm still gonna do all right out there. Yeah, for sure. As I go, I'm always looking, and I'm never telling someone else, don't take vitamins or something like that. It's kind of like, I'm just trying to play my part to be as obsessive as I can to master these exercise regressions and formulas for people. And then they can, you know, a fighter should have experts in a variety of things, basically.

Well, the breakfast is just the instant coffee with the protein. That's the strong coffee boom. Done, because to me, that's like so thrilled about that, because I can just start my day. Currently, I get a rotisary chicken for lunch, like six bucks. One for me, one for my dog lucky. The dog gets a rotisary chicken. He eats pretty good.

Oh yeah, yeah, I deep on it for him. And then at night, I like to treat my family to a dinner and I'll tend to do two servings of like, you know, the protein side to skip all the starches and breads and stuff like that. And then my dessert every night is fruit. So I basically eat meat in fruit. That's it. No vegetables. Basically, I kind of like vegetables. I'll have some here and there. Um, again, I'm not studying this to the degree. I'm studying the exercise. Um, I saw you're doing meat and fruit this month. That's the whole month. I feel like fucking great. I did it basically this whole last year. So to me, it was kind of like, I used to think fruit equals bad, you know? Yeah. Um, guys like Carnivore MD put out good data on it.

So again, I'm not pretending to be an expert.

Yeah, actually got me to see if anyone just to give me an example. He's called Carnivore MD, but I actually really realized the value of fruit from him. So I just have an open mind on it. I'm not, I'm not against someone being a vegan or anything like that. I respect everyone's diet. I'm trying to see what works for me, what I feel good on. and one thing I'm really passionate about is the fruit for dessert because I find that really helps people get off foods they don't want to have and when you start to have good fruit because most of us go our whole lives we never have like good fruit you know what I'm talking about we grow up thinking fruit is like a soggy piece of cantaloupe when you have like really good fresh fruit delicious delicious and so I find that regardless of what diet someone is on That's the only thing I would say I'm an expert on is how to not eat cheap meals. That's the only thing I've done different.

There's a lot of truth in all of that, though. Someone should have their own choice on it. And I think for me, the reason I go meet fruit and then I leave the vegetable optional. So I don't say, oh, I'm not allowed to eat vegetable. Do you see what I mean? Yes, I would eat the vegetable optional. Number one is because the meat and the fruit and even like avocado is a fruit. And these things have a lot of calories. So it's very real to me that those are going to like sustain my body. They have a lot of calories. They can sustain my body to put out effort. And I crave those most. You see what I mean? I crave the meat in the fruit more than the vegetable. Yeah. But like you said, there's some vegetables that if I like, I'll have them. You see what I mean?

So I figure if I'm eating meat fruit and some vegetables, That's still going to be so much better than the average person's eating.

Yeah, I think that's a great idea. And for me at the end of the day, I look at everyone. It's trying to do their best out there. And so like for like Paul got me to actually eat more fruit instead of eating junk. You see what I mean? So like that's a huge win. That's a huge takeaway for me. that I would tell anyone and I've helped a lot. People now is like, here's my only diet advice I have for someone else is try fruit for dessert at night instead of stuff you know you don't want to put in your body. That's great advice. That's all I have. Like after all this time, that's the only advice I personally have for someone.

But I did at one point actually think that fruit was bad just because it was like sugar and carbs. Yeah. But I think for me it's realizing that, well, wait a second. But meanwhile, I'm binging on pizza tonight or whatever. You know what I mean? So I felt so much. I feel like my internal health has been a lot better making fruit.

Yeah, and at the end of day, we're all coming from different lives. We've had different things might be detoxing. We all might react differently to different diets. But I think what you're on now, I mean, that would be my vote if I'm coaching an athlete is to add in the fruit.

Yeah, and I think it makes me work harder on the regressions and on the form quality. You know what I mean? Like I can't I can't do things risky in my training because I'm not going to have something to go make myself feel better from it. So I think it's actually made me get really dialed in to the formula for what I'm doing.

I mean, I can get sore in my muscles, you know, from certain work.

I mean, I don't. So really, I have never roll or anything like that.

And I think that for most people, so what I'm super passionate about is the idea of doing strength work through flexibility. So I don't currently do any static stretching. I'm not against static stretching. Static stretching, I would think of as a foundation. What I really enjoy is when my strength work and my flexibility work kind of become one in the same. So I'm trying to get, I'm not just trying to reach my body to a position and then strengthen a different position. I'm anywhere I can go, I want to be strong there. And I think that's why I can do the splits cold or I can be playing basketball and then do the splits where these kind of things and not have to worry about tweaking something because because I'm getting strong in those nukes and crannies.

If you go to the fourth post, you'll see my favorite exercise. So the top three posts I put is only about the sled. That's how important I think the sled is. If you look at the, so you're going to see on this.

We're going to hear what he says and give me a rephrase that delivers nutrients into the So this one's about full range of motion. Once I get into exercise, notice my back leg. All I want to watch on this one is the back leg. I do this nutrient every Monday is not my life through greater risk or pain. This will be a super low level where you're bending the knee. But watch what happens to the back hip flex or start stretching. Now when you do this, flat ground to improve. without the back knee touching the floor. I'm holding my body weight. So I'm not just sitting there stretching with my back knee on the ground. I'm actively lengthening through that back hip flexor. If you think about a split. You can lengthen through that back hip flexor with that full range of motion, split squat. And then in that front hamstring, I do things like like Romanian deadlifts, but where the intent is only on getting that stretch every rep. Like I'm not sacrificing the weight for me or straight leg. Yeah, like a straight leg of deadlift, like that kind of thing. But where I'm not sacrificing, I'm not trying to go heavier and shortening up. You see what I mean? Meaning every rep you're trying to get the best range of motion you can. And then you may have seen me do that Jefferson girl thing where I I curl my body and I reach my hands like down below my toes. Yes, okay. So so if you look at the angles of those and if you look at the angles of that astergrass split squat that full range of motion split squat on the back hip flexor you can actually approximate the angles like of a front split through only strength training. So that's I don't I don't static stretch personally. I use static stretching in my system as an optional basis, but what I'm trying to do is figure out even when it gets into my groin area, like, you know, like a butterfly stretch, I hold weights on my knees and I strengthen my groin. Does that make sense?

So a lot of guys and martial arts are not max out lifting, but the idea is that I'm going to be strong and capable in all these nooks and crannies.

So then I use my grind muscles to lift the waist. Is there a video from that? No. No.

So for me. I was extremely stiff, and I found that if I just, you know, stayed static stretching, I would get some benefit, but I would like tighten back up.

Yeah. And here's another example where like, there's no studies on your groin injury from having a strong and flexible groin from this exercise. We're talking about right now.

Like, yeah. That it could be 20, 30 years or more before something like that is in a textbook, but I'll tell you this much. when you're growing as flexible and strong and you go play sports like all past evidence. would indicate if an area is stronger and more flexible, you have actually like way less chance of injury. So there seems to be like, and there's an exponential thing going on when it comes to strength and flexibility, being in harmony versus either being strong but stiff or flexible but weak. You see what I'm saying?

But it goes the wrong way and they come to the baby out with the basketball. Exactly. Exactly. So saying, you know, because I get athletes all the time, they see me, you know, dunk and do a splits or something. And that's why I'm doing that is to stand up for flexibility because the amount of young basketball players who are scared to get flexible because they think it'll take away their jumping ability or something. It's like you said throwing out the baby with the bathwater.

Basketball players. Right. Basketball players are suffering a lot of injuries because they're way too tight. They're worried about their tight and weak. So they're worried about getting flexible when really the problem is they're weak and inflexible and they need to be getting more flexible and stronger. You see what I mean?

Exactly. Really? Yes, even though there's there's it's like if you just take an area and you don't do any you know strengthening through that range and you just I guess passively push it through stretches you know what I mean I don't think you are I think that's going to make you athletic but the idea but the idea then to think that flexibility makes you slow is just false

You can see him doing this.

See if you can find, you could probably Google his name and then see you'd probably.

yeah it's you don't have to be flexible to be athletic but if you're like me and you lack explosion period and you're stiff and weak well then if you're going to try to get explosive the ability to open up flexibility and strength you can then just look at this yeah like what the fuck man yeah this guys doing a split in between uh two boxes

Yeah, it's wild. So I would tell someone to think about flexibility as access. So flexibility's like access to get stronger into different areas. Yes. And the Arguably the best body-building legs ever. So like we're talking about like the most muscular legs. Tom Platt. Tom Platt. Yeah. But have you seen his flexibility? No. Look, uh, type in Tom Platt's flexibility. And you're gonna see him doing the thing I was doing on the floor. Really? So when someone reaches out to me and they're like, oh, but if I'm not like a lean frame, it's impossible. It's like, actually the most I got that from the most muscular legs of all time. So it's like, as legs are as big as my whole body. You'll see actually pictures of him doing that thing where you're fully laying back with the quads, fully stretched out, crazy hamstring flexibility. So flexibility is access. If you're like, I'm not going to tell someone who's doing great, like, oh, you need to be, you don't need to do anything. You don't even have to quote unquote exercise. Look at the guys I mentioned back at the start in the forestry industry who are essentially probably exercising better than most people exercise.

Yeah. Bro, that's bonkers. Right, but that's my point.

That does not look real. Yeah, and that's the sport of bodybuilding and come on.

You see the flexibility he had. Yeah, crazy flexibility. Flexibility is access. So you look at all the fucking there. You see that on the right. Yeah. See that on the right. Mm-hmm. Yeah. Right. So the idea of quote unquote muscle bound or that flexibility takes away your explosiveness. There's there's myths going on around there. Yeah.

He used his flexibility to be able to dig into these muscles even more. Does that sense?

So for him, the flexibility was the access. So most people, you can either dunk or you can't dunk. It's not like you're gonna, it's not like you're gonna fully grow and you can't jump and then like later in life you're gonna create jumping and I don't think I would have been able to do that if I was stiff. I firmly believe that the flexibility gave me the access to then adapt these areas in my muscles.

It's amazing. Yeah, it's wild. Never would have dreamed I'd be able to dunk like I can.

Yeah, when it comes to shoulders, elbows wrists, I have the same goal of being quote unquote bulletproof. Meaning a human body is fragile, so I'm sure it's heck going to train to make it less fragile. And there seems to be the same kind of common denominators. having range of motion, getting blood flow to the area to build up. So even with your elbow, if you are always stuck at a 90-degree angle with the elbow, you never take it through a full range of motion. So yeah, it's the same concepts with the shoulders, the elbows, the wrists, training the decelerators. So that muscle in there by the forearm, the muscle right behind your shoulder, you know what I mean? If you think about like a baseball player, I've helped a lot of baseball players who thought, I won't be able to throw without shoulder pain. But if you break down the throw and you get stronger in reverse at some point, you actually can throw. You see what I mean?

I like to use dumbbell. I like measure a little. I like something measurable. You know what I mean? Right. Yes, you get some of these similar common denominators of training areas that most people aren't thinking about because they're thinking about the performance side, not realizing that the pain and injury is the number one thing that stops you from throwing more miles per hour or jumping higher. So when you figure out the recipe, when you figure out a sort of mathematical recipe of the action you're doing. And you can always be more bulletproof than what's needed for the action. You can keep putting out more force. You see what I mean? So like for a kick, you could probably break it down to some of these various probably the Nordic because it's like your leg is straightening, definitely the hip flexor, depending on how you're kicking, probably that tibialis muscle, and then of course the knee. So it does, there's no absolute, but it just means that You can probably go after that a little bit harder. if you're strength training, is it counting for those different angles?

I'd say there's probably three things I do a bit more a unique on that. And number one is just when we think about the six pack, I'm thinking about that lifting the feet. So I'll show you my favorite exercise for that. If you go back to that fifth post which we've used a bunch at the moment that I'm using the monkey foot, you're going to see my training partner lying down. He's hooked up to a cable machine. He's lying on his back. Yeah. This is like a reverse setup. And so like we know in my gym for males, half body weight 20 reps. Most people can't do it. But they train it for a while and then they can. It's coming up right here. Boom, there he is right there. Yeah. So he's hooked up to a cable stack with a measurable load trying to get his knees up. And like I'm telling you, like if you take the average male athlete and you put half their body weight and you ask him to do 20 reps. They reach a point where they cannot get their knees up. Their lower abdomen and stuff is not capable of getting it up.

And hip flexors. So a lot of my stuff that you've seen was during the COVID period where I was trying to figure out, how do I mimic exactly what I was doing in my gym? So my whole zero program is meant to mimic these ground up effects of a sled where you're pushing through the foot. And so that was an idea of how do you have no sled? and rework those effects from the ground up and then like with the monkey foot is awesome to work those hip flexors but in my gym we have the the cables strap right there you get to work both sides hip flexors lower abs you see what I mean what is he connecting can you go back to that again what is it how is he connecting to his feet it's a low abs strap that hooks on to the foot so it's like It's, if you ever seen like a lifting strap, it's a company called Sheek that makes lifting straps. Okay. And they make a strap that you hook up to your feet. So we're lifting weights there.

So we're lifting weights with our feet.

I've never seen that strap before. And on YouTube, I have the detailed videos and all of this. I was just trying to make it easier.

By having these fast videos to quickly show all the main stuff we would talk about.

It's quite a setup. We put a box behind us with weight on it so it won't move because it's a maximum effort. So right off the bat, We're trying to strengthen our core from the ground up, meaning the ability to lift our feet. And then we also go on a back extension machine, but sideways. That trains to QL, quadratus, lumborum, a foresighted muscle. That's not your low back. It's not your abs. It's in between the two. And what that one does is it pulls your body from side to side. because when it comes to twisting and stuff what you're often really looking at is a combination of a lot of things happening at once and if you don't actually strengthen that muscle which does straight up go side to side you don't realize you're missing out on like one of the key muscles that creates that lateral explosion that or twisting that rotational strength.

Yeah, and I think that one's super underrated for our lower back. Because when we kick or swing or jump, a lot of us, we have more of a one-sided thing because of sports. Right. And then sport is getting us sport is abnormal. It's not There's no example of human life jumping 500 times in a day like I would on a basketball court or something like that. Same with you with the kicking. It wouldn't be natural to kick that much as you have to for your sport. Right. So we can get pretty out of balance in that quadratus lembora. Most people haven't trained it. They can't believe it. They're sore for like a week after. It's almost like they have a muscle they've never trained. So without that, My back would still have tweaks here and there. And particularly for me, it's a right-handed player. It was so much easier to stretch to one side. And when I would reach like with my left arm, it's almost like I'm blocked off or something.

Now imagine that kind of an imbalance deep in your quality there on either side of your spine.

Yeah. So, but I'm just saying for a lot of us, we have some of these imbalances. And so I think that's a huge one is training that quadrattislamborum. Yeah. So the hip flexor, the quadrattislamborum, you're already training areas that most people in their quote unquote core work are not quite training, you know.

But I don't think we have to avoid doing these things we want to do. You know, I have to strengthen the other side. Yeah. And like I think the human pursuit should matter more than running away from life.

Right, so if I would have just never played basketball again, would that have been happiness? You know what I mean? No.

Well, that's how I tell someone, man. You don't even have to do anything through pain. You don't even have to just find yourself a sled first. Yeah. Get into a groove where you can go backward where it's smooth. You're getting the resistance. You can feel that resistance. but it's not choppy, it's smooth, you're getting a burn, you're getting the foundation. Like I'd be okay if that was my career. If I was, if I could only talk about that, I'd be okay with that because it's that, I think it's that important for humans with the lower body. Now your body with the archery, that would be a different set of exercises, but the concept would be the same. It's like, I'm not gonna undo your knee damage, but you probably can fight, you know, you probably can do martial arts. That's kind of the thing. You know, so for John, would you recommend? It would start with an external rotation exercise that gets deep into the shoulder. And so external rotation meaning like fist outward and then pull it kind of like your elbow resting on your knee and it's it's almost like a imagine arm wrestling but in reverse in reverse. So we're getting that cable. I do cable and dumbbell in my program. Okay, so here he's doing it with a dumbbell. So I alternate weeks in my program cable and dumbbell.

So think about a dumbbell. Look at this position.

Right. So I just find it's safest when we work it from each angle. So with the cable, nothing here with the dumbbell. That's the toughest part. Right. With the cable. That's the toughest.

I do that once a week.

Um, don't have it off to top my head, but it'd probably be like six or seven different shoulder exercises.

It's actually a pretty simple schedule. Monday, Thursday, or like days, Tuesday, Friday, or upper body days. And then Wednesday and weekend are where we just work on flexibility. It's actually pretty balanced, but we sled every single time.

If you think about like throwing a punch or something throwing a baseball, the shoulder does have to stretch back. Yeah. And what I do is I just first focus on getting people to do push-ups and when we press dumbbells, we don't just arbitrarily stop where the dumbbell stops, we twist as we go down. So imagine you're on an inclined bench and the dumbbells are just like this. Right. Like you would do, but you gradually twist like that.

So that the dumbbell doesn't hit your shoulder. So you go through your own full range. You go deep. You get stronger for a full range of motion.

And you like those twists and go through a full range of motion.

That's how I try to teach people this dumbbell press. Just think like you're throwing a punch. It feels more natural.

Yeah, so when it comes to something like a dip a dip would be a more extreme example, but can I go like full range of motion pain free on the dip? Absolutely. It's my chronic shoulder pain gone, absolutely. But what I tell someone to jump right into that, you know what I mean? Right. No, I don't want to throw out a good system just by forcing someone into something too soon.

Yeah. That's why I didn't want to go online. Yeah. I didn't want it. I didn't. People were telling me put an online program, put an online program. I said, I won't do this. I can't do this unless I'm seeing the person's form. Right. And seeing what they're starting on each progression. Right. So then I had a buddy who was doing online coaching and he was like, well, you're going to have to charge an arm and a leg for that. You know what I mean? And I was like, all right, he said you got to charge at least 99 bucks. I said, all right, I'll do half that. And that's what I've been doing since. And I've coached hundreds of thousands of form videos. And now I have a dedicated Legion of people who did the program change their life and now they work for me and we work seven days a week coaching people's form on these exercises that's what that's what I do for a living the books are just meant you know it can help for someone who doesn't want to dive into this to just be able to read about it you know what I mean right that's what the books are there for the books is just a new thing what I've been doing for the last years is dedicating how do I coach people's form affordably and that's it. So it's one service. There's no higher tiers. We work our butt off watching your form and guiding you. That's what we do.

Yeah, I mean, I've made every business decision, everything like that on what did that younger version of me need. You know what I mean? Right. And I would have needed to see this stuff, you know what I mean? Yeah. And I would have needed to see it to be able to buy into it and actually want to do it. You know what I mean? And then people are supportive enough people want to have their form coach enough people what I delivers literally my schedule like what I'm doing this week. That's what's online what I'm doing next week. I'll put up on Saturday. Yeah, I couldn't deliver more honest business than saying I'll make a cheap that you can do exactly what I'm doing as the best I can possibly put out is what I'm going to do with my own body this week with each regression meaning scaling it how could anyone start that so my mom has been key for that she's 67 and like my mom has to be able to like enjoy doing every exercise you know what I mean so but that When I got into this industry, I didn't think of exercise like that. I didn't think of abilities as that anyone could improve on an ability. Right. It's not everyone is going to be as funny, but could everyone be a comedian on some level, could everyone work at it? You know what I mean?

Exactly. So that's really my passion is helping people realize they can exercise. You know, at the end of the day, I'm trying to help people, you know.

I appreciate that. Yeah, my dude, I mean, you know, you could be so much more obsessed with business stuff instead of just, you know, pursuing your passion and the effect you're trying to have on the world, you know, and that's going to be the right move at the end of the day.

That's why you're here. But you could be like Shark Tank and you could be asking me for a percentage right now. And I would have exactly exactly. Do you see what I'm saying? Yeah, I've so interesting that. Exactly. But that's what I'm saying is that not everyone has that integrity.

But you had the best definition I've heard just now when you said that, you know, to the point that you're not, you said, like, not worried about money. Yeah. That makes so much sense. But still, you should have something.

Yeah. Exactly. Make enough that you're not worried if that's exactly. Yeah.

This is where if you want to train exactly like I do. And have your form coached perfectly. That's the most honest business I could come up with.