In this episode of What's Happening, we have special guest, Knee Ability Zero, talking about his journey to recovery from multiple knee surgeries. He talks about how he got to where he is now and how he is able to continue to play at a high level in the sport of basketball. We also talk about his new book, "Knee Over Your Toes" and how you can do the same with your knees. If you have ever wondered what it takes to get stronger in your knees, this episode is for you! We hope you enjoy, sit back, relax, and have a nice drink. Cheers! -Jon & Jamie Don't Tell Mom: e-mail us what you think about this episode and we'll get back to you with more episodes in the future! Timestamps: 1:00:00 - What s Happening? 2:30 - How to deal with knee injuries? 3:15 - How many knee surgeries have you had? 4:20 - When did you know you had problems? 5:40 - What have you learned about your knees? 6:00- How do you deal with them? 7:00 8:30- What are you going to do with them now? 9:15- What do you need to do to be stronger in basketball? 11:20- What can you do to make them stronger? 12:40- How can I do them better? 13:40 14: How do I get stronger with my knees better? 15: Shoulder? 16:20 15:30 17: What do I do to keep them stronger with them better than they don't need more strength? 17 - How do they help me? 18:10 - What do they feel? 19:10 21:10 Can I do better with them faster? 22:00 + 17:00 Can I have them better so I can be a better chance of playing better than I don t need to work more? 24:00 Do they need to be better than this? 25:00 What s going to happen? 26:00 Should I do it? 27: What are they better than that? 29:00 How much do I need to get better? 26:30 Can I get better with my knee? 30:00 Is it possible?
00:03:54.000But I was painting walls, researching relentlessly, and I saw a clue from him about the farther and stronger your knee can go over your toes, the less chance of knee injury you have.
00:04:06.000Which is always contrary to what they always tell you in gyms, at least they used to tell you, don't ever have your knees over your toes, you do squats, it's very dangerous.
00:06:05.000So 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.
00:08:04.000Yeah, so when you jump like that, that's crazy how high you can get up when you tell me that you didn't used to be able to jump at all when you were young.
00:08:14.000Yeah, so that's what makes my story unique because all my coaches I played for, they'll attest and they've attested on camera like what a terrible athlete I was.
00:08:28.000Yeah, now for anyone watching, I actually set up, and I'll leave it there until well after the podcast, but I set up my top six Instagram posts.
00:08:36.000That's what you see when you go to a page to quickly educate on all the main stuff we're talking about here.
00:08:42.000I've sent your stuff to so many people and some of my friends already knew it.
00:08:45.000My friend Coleon was already doing it.
00:08:47.000He had some knee issues and then he started doing the split squats and doing split squats completely eliminated all of his knee injuries.
00:08:55.000I don't know if he does your whole program.
00:08:57.000That's interesting because I follow him, but I've never talked to him.
00:09:02.000As many of my friends are, the backwards sled thing is something that I've recently implemented.
00:09:08.000You know, I have a yard that's got a nice long piece of grass, and so I stack that sucker up with like 100 pounds, I put it on the sled, and I just...
00:09:19.000And it's amazing how much it's helped.
00:10:07.000The amount of torque that you put on your knees when you throw a kick, and then I'm hitting a 130-pound heavy bag, and I'm doing it for an hour a day.
00:10:20.000That's a lot of force, and I love to do it.
00:10:23.000And so for me, it's like, okay, I'm not going to stop doing this.
00:10:26.000I'm going to stop doing it when I have to stop doing it.
00:10:29.000And until I have to stop doing it, I'm going to figure out what I can do to strengthen my knees and make them better.
00:10:34.000Your exercises have 100% made my knees stronger.
00:17:17.000So you just let it run from one end to the other.
00:17:20.000And then depending on how many people are going to be training there, like if only one person would need to use the sled at a time, then I think about four feet.
00:17:28.000So you could go like four or eight or twelve, I think you'd be fine.
00:17:31.000That's good, because I think we have it set up for seven feet.
00:17:34.000And it's just not going to be that many people here.
00:17:54.000If you can push it on the way there, so that's getting your feet, your hamstrings, your glutes, without stressing your back, and then backward on the way back.
00:18:01.000Right, because mine, I just have a chest harness, and I put the harness on, and it's got a clip, and it clips to a strap, and I just pull it backwards.
00:18:53.000Yeah, I'm not having any issues with it at all.
00:18:54.000It's just something for most people to know that a waist belt will feel...
00:18:57.000Plus, you can see with a waist belt, you can even kind of rest your hands on the belt and just have a bit more control for someone who's less fragile.
00:19:41.000Like, look, you can take a treadmill that's not turned on, turn around, and use your strength to spin it, but it may not be good for the treadmill.
00:19:53.000Someone needs to develop an ATG treadmill where it can handle that kind of resistance.
00:21:11.000You'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.
00:21:20.000And you notice how you're able to get like circulation?
00:21:23.000So that's part of the trick is to get those knees to heal.
00:21:26.000Okay, 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?
00:24:14.000I've never heard of this happening, of someone fixing their knees and then later going to college.
00:24:19.000So we did a whole appeal process, but 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 coach's back and look at the system.
00:24:44.000If you've been in team sports and you bring something up to the head strength coach or the head coach or something like that, there's a lot of pressure.
00:24:52.000You're risking getting in murky water, having a bad reputation on the team.
00:24:59.000So I never got past that opening conversation with him of like, I've been doing these things.
00:25:45.000So 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.
00:25:54.000So when this whole thing went on, with my eligibility getting denied, the head coach thought I should just get a lawyer.
00:28:13.000So getting results in person, became known as the knee guy, and quite honestly, friends telling me you need to go on social media and stuff like that.
00:28:35.000But I did realize, okay, I'm going to 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.
00:30:25.000Well, I don't consider myself a lucky person, so I had to go, okay, I know how much dragging this freaking sled works, and it gets your cardio in, and you can put older people on it, and you can rehab on it.
00:30:38.000People aren't aware of it the way I am.
00:32:16.000It's called Hypersphere, I believe it is.
00:32:20.000And it has varying levels of vibration that is amazing for rolling out little tightness like so this is not it was just an accident I've had this thing going on with my neck so I came in here today and while we're talking I said,
00:32:36.000well, it's not going to seem weird to you.
00:32:53.000He's very smart, because he was realizing that the button was causing that thing to vibrate, and then I'm like that like that, and at the point he puts his finger on it, and then I push down on his finger, and his eyes light up.
00:33:38.000He's going to be free to, you know, be in front of screens.
00:33:40.000And 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.
00:33:48.000He'll be like, alright, dad doesn't watch TV during the week.
00:34:30.000And so when they get home, they cannot wait to get in front of that computer and play a video game or wait to binge on some Netflix and order some food that they enjoy but that's bad for their body.
00:34:41.000Yeah, and it's totally normal, but it may prevent them from getting to their long-term goals if they're, you know what I mean, if they're doing that all the time.
00:35:31.000And I guarantee that if I had different parents, and maybe it was a different time in history, I would have gotten on some sort of ADHD medication.
00:35:40.000They would have said, this kid's fucked.
00:35:42.000Like, in order for him to be a productive member of society and graduate college and all that, we're gonna need to put him on some medication so he can pay attention in school.
00:36:37.000What martial arts showed me was that if there was something that I really loved and enjoyed and something that gave me great satisfaction and I dedicated my time to it, I could reap tremendous results from it.
00:36:47.000And it set the tone for my entire life.
00:36:50.000Like all of my work ethic, all the things that I've done since then, I mean...
00:36:56.000All of it I owe to martial arts, and I owe all of it to this realization that it wasn't that I didn't have the ability to focus.
00:37:05.000It's just that I am fiercely opposed to focusing on something I don't give a shit about.
00:37:10.000But when there's something I do give a shit about, I am fucking all in and I become obsessed.
00:37:16.000I was like, so what I thought was just A terrible personality flaw that I have and discipline, a complete lack of discipline I had was actually not the case.
00:37:29.000I just am completely opposed to being forced to do something that's uninteresting.
00:39:30.000And then when I quit that and started doing comedy, and then I started applying sort of the same mentality from martial arts to comedy, I was like, oh, you can get good at anything.
00:39:38.000You just have to dedicate yourself to it.
00:39:41.000That's what a lot of people don't realize or don't have the opportunity to learn.
00:39:47.000Because they get stuck into a system, like maybe you have overbearing parents that want you to go down a very specific path, like, hey, Mike, you're going to be a doctor.
00:39:56.000Hey, Jill, you're going to be a lawyer.
00:39:58.000You're going to do this or you're going to do that.
00:40:09.000My 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 going to be a basketball player.
00:40:19.000And they were like, okay, yeah, you are.
00:41:20.000So it's like most people that raise kids, they learn from their mom and their dad or their grandparents or the people that are around them.
00:41:32.000You adjusted based on your instincts and what you've learned along the way, but all you learned was from the way you were raised.
00:41:40.000Today, we have such an amazing amount of information about the different styles of parenting and the benefits of those and why it's important for your children to encounter adversity.
00:41:55.000One of the things I've found with my kids is introducing them to sports.
00:42:11.000One of my kids was playing basketball and they had a terrible game and I was like, listen, it is so much better.
00:42:18.000to lose because then you realize like when you missed and it sucks and you could have won the game if you made that well fucking practice more and then maybe you'll make it next time like become dedicated become obsessed and then you will reap the rewards of that and then you will understand that you can apply that to all aspects of your life 100%.
00:42:39.000It's a complicated formula, but it's also simple.
00:42:42.000It's complicated in that you're dealing with the human mind, which is filled with doubt and anxiety and emotions, and you're also in the middle of all the other everyday life stresses and relationships and job pressure, and then you're trying to figure out...
00:43:07.000How am I going to be someone who, when someone runs into me that I went to school with a few years from now, how am I going to not be embarrassed to tell them what I'm doing with my life?
00:43:18.000It's really how we handle losing is low-key.
00:43:44.000Because especially once you get your legs...
00:43:47.000In the beginning, it can be fucking ruthless.
00:43:49.000But once you get your legs under you and then you have a bad set, the bad feeling that comes with a bad set is the ultimate motivator.
00:43:57.000Because it makes you go back and reassess and dig in Some people, though, not.
00:44:03.000Like, some people with emotional issues, like, it causes them to spiral, and then they're paranoid, and the next set they're even more fearful that they're gonna have a bad set.
00:44:13.000It's the same thing that happens with fighters when they lose.
00:44:15.000When fighters lose, Particularly at a high level, when you notice it in MMA, there's fighters that are streaking and they're doing really well.
00:44:27.000And you're like, wow, this guy has real world-class championship potential.
00:44:44.000Francis Ngannou is the UFC heavyweight champion, and he's actually defending his title this weekend against this guy Cyril Ghosn, who is his most formidable challenge.
00:44:53.000And Francis was this juggernaut who was destroying everybody.
00:44:59.000Made it to the UFC heavyweight title and then got beaten up by Stipe Miocic.
00:45:07.000He's the most accomplished heavyweight champion of all time, Stipe.
00:45:10.000He's one of the all-time greats without a doubt.
00:45:12.000Goes down in history as one of the all-time greats.
00:45:14.000Stipe figured out how to avoid Francis' devastating striking power, get him to the ground, and wear him out and beat him up, and just dominate him in a five-round decision.
00:45:25.000Francis was devastated after that fight, and for the next fight, he fought like shit.
00:45:33.000And against this guy Derrick Lewis, a very dangerous guy as well, and him and Derrick had this completely uneventful fight where neither one of them would pull the trigger.
00:45:41.000But Derrick did enough to win the decision, but it was one of the worst heavyweight fights of all time, with one of the most exciting heavyweight knockout artists ever fighting the other most exciting heavyweight knockout artist ever, and neither one of them pulled the trigger.
00:45:57.000But it was just his psychological defeat.
00:46:00.000It wasn't just a physical defeat to Stipe Miocic.
00:46:03.000It was a remnants of the psychological defeat.
00:46:05.000But then the pain of that was so frustrating and infuriating that he dug deep, revamped his training, switched camps, changed gyms, changed his approach, started destroying everybody, and then came back and devastated Stipe in the rematch.
00:46:23.000Just knocked him out, and now he's the heavyweight champion of the world.
00:46:26.000So it's one of those things where it's like, ooh, after the Stipe fight, let's see how he rebounds.
00:47:59.000Yeah, and for people out there, even if you think, oh, my knees are shot, I can't do anything about it, find a sled, start dragging it backwards.
00:48:10.000And what about people that have a lot of cartilage damage and meniscus damage?
00:48:15.000More damage, the more you need the sled because it gets the circulation.
00:48:19.000The toughest thing is when you start losing that ability to communicate to an area.
00:48:24.000So if you usually have great knee bend and blah, it's very easy to get in there, work out your legs.
00:48:29.000What happens when you can't even figure out how to work out your legs because your knees hurt so much?
00:49:32.000Well, the other thing is if you don't do those five years, your knees are just going to still suck and those five years are going to happen whether you like it or not.
00:50:05.000I 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.
00:50:22.000So, anyone listening to this could stand in front of a mirror right now.
00:50:25.000And if you went to take your first step backward and paused right where you're at, first off, your knee is over your toes.
00:50:32.000Now, 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.
00:50:39.000That's the position that the pressure goes into the knee when your knee is over your toes.
00:50:43.000But now it's been found out that bodies with more pressure on them age biologically younger, not the other way around.
00:50:52.000So it's actually when we start avoiding these areas of pressure that a joint will degrade and get really fragile.
00:50:58.000So this is a way to get that pressure in a safe way with your knees over your toes.
00:51:03.000So every step backward, you're strengthening your knees over your toes to some degree.
00:51:07.000The 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.
00:51:17.000So there was a gross misunderstanding of knee over toes equals more pressure on your knee, therefore avoid the area completely.
00:51:28.000But 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 a knee bending all the way.
00:51:43.000Motion and compression is how you get synovial fluid to carry nutrients to the joint.
00:51:49.000So we would think avoid bending a joint to make it last longer.
00:56:02.000Here's the story, and people are walking around with shirts now that say chicks dig big tibs.
00:56:07.000I was training a 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.
00:56:14.000And so I convinced them that women looked at pictures of men with and without shorts and that men who had those tibialis muscles were subliminally more attractive to the women.
00:58:24.000That was in that post of these areas we don't Yeah, I recommend that to everyone.
00:58:32.000There's something about the hip flexors that if you can develop those from lifting the weights with your feet, with that device, you can develop much more power in your kicks.
01:01:19.000And 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.
01:01:28.000So 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.
01:01:35.000I, in high school, was like breaking records for my terrible 40-yard dash and stuff and just...
01:01:42.000And 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.
01:02:16.000The natural athlete can go do – it took me years.
01:02:26.000I started 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 pecs of a pro athlete.
01:02:52.000It's just amazing that, as we said, exercise has been around for a hundred years or whatever in terms of like large scale populations doing it.
01:03:01.000But the fact that you're implementing this program that's so revolutionary in 2022, you know, I mean, when did you start putting it out there?
01:03:14.000Yeah, people have only been noticing probably in the last year or so.
01:03:16.000But it's weird when you think about how much money is involved in sports and how many people are trying to make a living as a professional athlete.
01:03:40.000But 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.
01:05:26.000Now, 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.
01:06:28.00030. Yeah, I'm 54. When you get to be older, then you realize, like, not that you're older and wiser, but your body needs those things in order to recover.
01:08:07.000It's to really maximize your potential.
01:08:10.000I mean, it's like, look at it this way.
01:08:12.000If you were a professional fighter, And you were going to fight a version of yourself, like you.
01:08:20.000But there's you who does sauna, who does ice baths, who takes vitamins, who gets massages, who's involved in all sorts of VO2 max tests and all sorts of different...
01:08:37.000Doesn't mean that he would win because maybe you'd be better skill-wise or more efficient or more dedicated and disciplined or just fucking meaner.
01:08:47.000There's things that are intangibles, right?
01:08:50.000But I think all things being equal, which they rarely are, but all things being equal, the person who optimizes their nutrition has a body that functions better.
01:11:23.000So 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, you know what I mean?
01:11:32.000Right, right away it would be very risky.
01:11:41.000I think there's something to it when you start to add weight, though, that the human body, like, you start to tip over, you know what I mean?
01:11:46.000But I think that would be a cool idea.
01:11:48.000But I found that just maintaining that ability, if you're, you know, to play basketball and stuff like that.
01:11:55.000But I think a fighter, that would be a great, you know, to have that kind of pain-free ability.
01:12:00.000But my only point was that Could vitamins make me better?
01:12:53.000And I'm never telling someone else, don't take vitamins or something like that.
01:12:56.000It'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.
01:13:06.000And then a fighter should have experts in a variety of things, basically.
01:15:14.000And 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 cheat meals.
01:15:25.000That's the only thing I've done different.
01:15:27.000Paul's work, what's really interesting, is the highlighting of the fact that if you look at nature, that these brightly colored, delicious things are what nature wants you to eat.
01:15:40.000These plants essentially want you to eat their oranges.
01:16:21.000That will actually, if you can play the sound of a grasshopper eating leaves next to the tree, they will emit a chemical that makes their leaves taste like shit.
01:16:33.000And they've done this, Google this, because this is pretty important.
01:16:40.000There's things that happen with plants where they're not exactly sure what's being communicated, but they know that if, for say, a giraffe is upwind and this giraffe is eating leaves,
01:16:58.000If the wind from the giraffe eating leaves comes down towards these other trees, those trees will emit a chemical that changes the flavor of their leaves and makes them taste horrible to discourage predation.
01:18:07.000And what he believes is they also create inflammation or some sort of a chemical reaction in the human body that could lead to some autoimmune disorders, including things like nightshades, which I love tomatoes.
01:18:23.000But he had this whole thing about them, about the chemicals, the oxalates in different forms of vegetables like kale and other vegetables that we think of being healthy that might not be good for you.
01:18:35.000However, there's other doctors that look at these chemicals and look at these things and say, no, these, when you eat them in the proper quantities, are good for you because they have a hermetic effect.
01:18:46.000They have an effect similar to the effect that you get from being in a sauna.
01:18:49.000Like if you're in 185 degrees for the rest of your life, you're dead, right?
01:18:53.000But if you're in 185 degrees for 20 minutes, it's actually very good for you because your body produces these heat shock proteins in response to that heat.
01:19:01.000So this is where the debate sets in, and this is where I'm not sure who's correct.
01:19:06.000But what I do know is when I eat nothing but meat and fruit, I feel fucking great.
01:19:16.000However, honestly, when I think about it, I go, well, I think what's going on is that I'm cutting out bread and pasta and most bullshit and processed foods.
01:19:26.000I think that might be what's making me feel better.
01:19:29.000There's a lot of truth in all of that, though.
01:20:37.000I enjoy the salad, but afterwards I don't feel bad at all.
01:20:40.000So is there a long-term effect from a cumulative effect of whatever defense chemicals these plants release?
01:20:50.000I don't know, because I've only heard Paul talk about that.
01:20:53.000I would like to see someone debate him who is logical and objective and reasonable and well-educated.
01:21:00.000That would be an interesting conversation.
01:21:02.000Not someone who's ideologically connected to eating vegetables only, but someone who has looked at this from an analytical perspective, looking at all the data that's currently available.
01:21:30.000That I would tell anyone, and I've helped a lot of people now with 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.
01:22:34.000When I did the carnivore diet before, I would call what I'm doing now more animal-based, because I'm doing it from Paul's descriptions, which is I will still eat fruit, and I will still eat honey and a few other things.
01:22:49.000But when I did it before, I did an entire month with nothing but meat.
01:22:53.000I ate mostly ribeye steaks, and if I ate lean game meat, I ate, like, bacon with it.
01:23:49.000But 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.
01:23:54.000Yeah, I don't think there's anything wrong with it.
01:23:56.000You know, the recovery thing, like where you don't do massage and you don't do sauna and you don't do like cold plunge or anything like that.
01:25:42.000The splits cold or I can be playing basketball and then do the splits or these kind of things and not have to worry about tweaking something because I'm getting strong in those nooks and crannies.
01:25:53.000So how do you get strong while you're doing splits?
01:25:55.000Like what are you doing to get you strong in those positions?
01:26:00.000If you go to the fourth post, you'll see my favorite exercise.
01:26:06.000So the top three posts I put is only about the sled.
01:26:09.000That's how important I think the sled is.
01:27:26.000Meaning every rep, you're trying to get the best range of motion you can.
01:27:29.000And you may have seen me do that Jefferson curl thing where I... I curl my body and I reach my hands like down below my toes.
01:27:37.000So if you look at the angles of those, and if you look at the angles of that ass to grass split squat, that full range of motion split squat on the back hip flexor, you can actually approximate the angles of a front split through only strength training.
01:27:55.000I 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 a butterfly stretch, I hold weights on my knees and I strengthen my groin.
01:28:52.000And here's another example where there's no studies on your groin injury from having a strong and flexible groin from this exercise we're talking about right now.
01:29:03.000It could be 20, 30 years or more before something like that is in a textbook, but I'll tell you this much.
01:29:09.000When your groin is flexible and strong and you go play sports, all past evidence would indicate if an area is stronger and more flexible, you have actually way less chance of injury.
01:29:24.000There's an exponential thing going on when it comes to strength and flexibility, being in harmony versus either being strong but stiff.
01:29:53.000They see me dunk and do a splits or something.
01:29:56.000And 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...
01:30:07.000It's like you said, throwing out the baby with the bathwater.
01:30:09.000I've heard guys say that in martial arts about fighting.
01:30:12.000Basketball players are suffering a lot of injuries because they're way too tight.
01:30:20.000They're 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.
01:30:50.000It'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?
01:30:59.000I don't think URI thinks that's going to make you athletic.
01:31:02.000But the idea then to think that flexibility makes you slow is just false.
01:32:12.000I mean, for someone that has legs the size of this guy and to be able to do, and he's all about like full range of motion and strength and flexibility.
01:32:26.000A lot of these guys in one championship, because one championship is an Asian organization, and they fight a lot in Singapore and all over the world, but a lot of it is in Asia.
01:32:38.000Yeah, 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 gonna try to get explosive, the ability to open up flexibility and strength,
01:33:41.000So when someone reaches out to me and they're like, oh, but if I'm not a lean frame, it's impossible.
01:33:46.000It's like, actually, I got that from the most muscular legs of all time.
01:33:51.000That guy's legs are as big as my whole body.
01:33:53.000You'll see actually pictures of him doing that thing where you're fully laying back with the quads fully stretched out, crazy hamstring flexibility.
01:34:06.000I'm not going to tell someone who's doing great, like, oh, you don't need to do anything.
01:34:11.000You don't even have to, quote-unquote, exercise.
01:34:15.000Look at the guys I mentioned back at the start in the forestry industry who are essentially probably exercising better than most people exercise.
01:35:24.000So for him, the flexibility was the access.
01:35:26.000So most people, you can either dunk or you can't dunk.
01:35:30.000It's not like you're going to fully grow and you can't jump and then later in life you're going to I don't think I would have been able to do that if I was stiff.
01:35:48.000It's just so interesting because you've come from this place of having these destroyed knees and you've figured it out along the way.
01:35:55.000It's like you're a real gift to athletes because there's a lot of people out there that don't ever have knee problems and they probably would never pursue what you're doing.
01:36:04.000Like the fact that you've achieved this level of athleticism and ability because of the fact that you had fucked knees.
01:36:42.000Having range of motion, getting blood flow to the area to build up.
01:36:47.000So even with your elbow, if you are always stuck at a 90 degree angle with the elbow, you know what I mean?
01:36:52.000You never take it through a full range of motion.
01:36:55.000So yeah, it's the same concepts with the shoulders, the elbows, the wrists, training the decelerators.
01:37:00.000So, you know, that muscle in there by the forearm, the muscle right behind your shoulder, you know what I mean?
01:37:07.000If 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.
01:37:14.000But if you break down the throw and you get stronger in reverse, at some point you actually can throw.
01:37:31.000Yes, 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.
01:37:46.000So 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.
01:38:00.000So 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.
01:38:07.000Definitely the hip flexor, depending on how you're kicking, probably that tibialis muscle, and then of course the knee.
01:38:14.000And so there's no absolute, but it just means that You can probably go after that a little bit harder if your strength training is accounting for those different angles.
01:38:45.000It's a gigantic aspect of your ability to generate power and speed.
01:38:49.000I'd say there's probably three things I'd do a bit more unique on that.
01:38:52.000And number one is just when we think about the six pack, I'm thinking about that lifting the feet.
01:38:59.000So I'll show you my favorite exercise for that.
01:39:01.000If 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.
01:39:35.000If you take the average male athlete and you put half their body weight and you ask them to do 20 reps, they reach a point where they cannot get their knees up.
01:39:43.000Their lower abdomen and stuff is not capable of getting it up.
01:42:00.000That's always what gets really sore when I kick the bag a lot, too.
01:42:02.000Yeah, 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.
01:43:52.000So the hip flexor, the quadratus lumborum, you're already training areas that most people in their quote-unquote core work are not quite training, you know?
01:44:28.000Like, I've had women massage me, and as they're massaging me, like, you know your right muscles are, like, much bigger than your left muscles?
01:44:35.000And his back, I'm going to send you this, because I'll give it to Jamie so he can post it up here.
01:44:41.000His right back muscle is pushing against his spine in this weird way.
01:44:48.000And so he has, let's see, he sent me a picture of it.
01:44:53.000He's got this weird looking fucking back here, where it's like leaning.
01:49:18.000Like you would do, but you gradually twist like that.
01:49:22.000Let's explain to people that are just seeing it, or listening rather, what you're doing is palms down in the full extension, and as you bring it towards you, you bring your palms to you.
01:51:02.000And that's what I've been doing since.
01:51:03.000And I've coached hundreds of thousands of form videos, and now I have a dedicated legion of people who did the program, changed their life, and now they work for me.
01:51:13.000And we work seven days a week coaching people's form on these exercises.
01:51:44.000Well, I'm really impressed and I really appreciate how much information you put online for free because you put out so much for so many people.
01:51:52.000And I read you saying that this is for like the 10-year-old you who didn't have access to that, which I think is wonderful.
01:51:59.000I think it's really amazing because your methods are very unique and you work really hard to develop this system, but yet you give it away.
01:52:10.000Yeah, 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?
01:53:41.000Dude, 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?
01:53:53.000And that's going to be the right move at the end of the day.
01:53:55.000Well, what I do is just do what I'm interested in.
01:54:34.000Yeah, it's not that, like, I don't see...
01:54:37.000One of the things about Buddhism that always drove me crazy is this, like, the idea of attachment to objects.
01:54:43.000Like, you don't want to be attached to anything.
01:54:44.000And you don't want to be attached to people, so you have this sort of monastic existence where you are, you know, not monogamous, but you're celibate, you don't have any relationships.
01:54:57.000I'm like, well, then you're missing out on a lot of life.
01:56:04.000And he's just trying to hook me up, and I'm like, eh, that's nice, but no.
01:56:10.000My interest is in doing the things I'm interested in.
01:56:14.000And when it comes to podcasts in particular, if I was just going to chase down the people that are going to get the most views, I'd probably be miserable.
01:56:24.000There's a lot of people that would get giant views that I've turned down.
01:57:30.000Listen, brother, thank you so much for being here.
01:57:33.000And thank you for all the content that you put out because you've helped me so much.
01:57:39.000It's really made a big difference in my knees.
01:57:42.000It's made a big difference in, like, I put out a video the other day of me kicking the heavy bag and I thanked you in the video because it's true.
01:57:48.000Like, to be, when I was a kid, I thought when you're 54, you're basically dead.
01:57:53.000I was like, well, you know, I'll do this while I can, but there's no way I'm going to be able to do spinning back kicks at 54. But I can do it all.