In this episode of the Jailbreaking Experience Podcast, Joe Rogan is joined by comedian and author Kelly Starrett to discuss his new book, "Becoming a Supple Leopard" and how to become a better martial arts martial artist. Joe also talks about how he got into martial arts and why martial arts isn't as easy as it sounds. Also, he talks about his new music and how he's going to make it big in the martial arts game. Enjoy this late night edition of the jailbreaking experience podcast! -Joe Rogan Experience is a production of Native Creative Podcasts. Produced by Riley Bray and Alex Blumberg. If you like what you hear, please HIT SUBSCRIBE on Apple Podcasts! Subscribe, Like, and Share to stay up to date with what's going on in the world of J.R. Rogan and the rest of the Swamp Dwellers. Logo by Courtney DeKorte. Theme by Mavus White. Music by PSOVOD and tyops. Please rate, review, and subscribe to this podcast on whatever platform you're listening to it. Thank you for supporting this podcast and the support you're spending your time on. -Josie and I hope you enjoy this podcast. XOXOXO-N-I-T! -Jon Sorrentino and I'm looking forward to seeing you in the next episode of Jailbreaking! J-ROGAN PODCAST, ROGEN! -Jon R. Rogans Podcast! --Joe Rogans podcast! --Jon ROGN-N/ROGEN/JOSIE-RODEN/ROBYO-IT/RJ/RODAN/SZN-ROBERT R.RJ-IJ-R-AJ-T? -ROBORO-EJ-SZO-RJOSY-SCHEY-ROSY/RADIO-SORRY-RACIO-RADHD-R.J-OJ-EZYO/ROSO-SJ-PODCAST? -JOSO/LJ-A-IHU-O-L-A/R-E-BJ-Y-VY-MAYO/S-AY-PJ-V-A? -R-S-O.
00:03:56.000350 years ago, Musashi writes the book of the Five Rings.
00:03:58.000He says, your combat stance is your everyday stance.
00:04:01.000And you're like, whoa, that's so deep.
00:04:03.000Where the short sword goes, your belly needs to be firm.
00:04:05.000He's talking about your core, you know?
00:04:07.000From your feet to your knees, you need to be able to create tension.
00:04:09.000He's probably talking about torque and having your feet straight.
00:04:11.000So, we're not the first people to take a crack at it, but we are the same people who've made the same mistakes over and over again, and you should be skilled.
00:04:31.000Well, look, my life's work as a dream as a child was not to lecture adult men about posture.
00:04:36.000Like this is not the apex, but it turns out Good standing position in yoga is called Tadasana, right?
00:04:42.000You should know how to do that, yes or no.
00:04:44.000And it's also the setup position for the deadlift.
00:04:46.000The problem is that it's hard to kind of understand what positions you need to be in, what is full range of motion.
00:04:53.000Finally, we have a language, and that language is the modern language of strength and conditioning.
00:04:56.000If you can press and pull and roll, you know, we, you know, you hear the debunked, thinking about the old strength coaches, say like bench press, it ties the shoulders to the arms, and you're like, what the hell does that mean?
00:05:09.000It turns out if you teach kids to create torque off of a fixed object and explain what the purpose of that is, you need to be skilled, well then, it turns out in guard, you can create torque off of any position.
00:05:18.000You can grab the shopping cart and Be in a stable shoulder position.
00:05:22.000So it turns out that the posture that we adopt day to day, like right now, are you in a good position or a bad position?
00:07:27.000Well, we take a systems approach that doesn't include the word stretching because stretching has sort of been co-opted by thinking about lengthening your muscles.
00:07:35.000So let's take your neck, for example, right?
00:07:38.000One of the things we look at is, you know, is your spine in an optimal position?
00:08:10.000If you look at sort of the flexion load moment on your neck, extrapolate it out times 4. The bottom line is that your nervous system isn't optimized.
00:08:20.000The physiology of the human being is no longer debatable.
00:08:24.000If I put your head in this position, I can decrease your force production instantaneously.
00:08:28.000When did everybody sort of come to a consensus on this?
00:08:31.000Like when did people really start understanding like real physical training and how do you correct bad posture and issues like what you're talking about?
00:08:40.000Is this like fairly recent information?
00:09:19.000We were talking about how long this information has been out there.
00:09:23.000So look at what's happened with the onset of the internet.
00:09:26.000We have literally kind of hit some kind of threshold where for the first time, in real time, we have the best practices, test-retests being shared, platforms, coaches are talking to us, strength coaches talking to nutritionists.
00:09:47.000And for the first time we start to kind of tie in these very disparate systems.
00:09:52.000You know, suddenly nutrition guys are talking to gymnasts, talking to physios.
00:09:56.000And we were able to connect the dots in ways that we wouldn't.
00:09:58.000I mean, 2,000 years ago the yogis figured out that putting your arms over your head didn't align the chakras.
00:10:03.000It put the shoulder into a stable position, you know?
00:10:05.000And so it's not like we haven't taken a crack at the human condition before.
00:10:09.000But for the first time, we can sort of integrate the fields.
00:10:12.000Well, it turns out that that shoulder position is the same position you should have your shoulder if you're pressing or if you're a young gymnast blocking.
00:10:20.000The motor control technique has been worked out for us because humans are obsessed with performance.
00:10:25.000They're obsessed with lifting heavier weights and going faster.
00:10:29.000When we start to kind of underlie the physiology and match that up with the principles, now, like, look, if you go into any gym on the planet, people are front squatting and running and Olympic lifting and swinging kettlebells.
00:10:40.000I mean, my mom brags about her deadlift PR, right?
00:11:53.000I mean, I think in Pavel, in one of his first books, there was a Brazilian fighter who did the 10-minute snatch test with a kettlebell and he almost killed him.
00:12:03.000And it took him like 10 minutes or something, right?
00:12:34.000I think the reason we're having good success with the book and with our video stuff is that I'm going to see you either because you're broken or because you're losing.
00:12:42.000And both of those things are the same conversation.
00:12:44.000And one of the real problems is that This information has been mired in the injury prevention, you know, do this and you won't get injured, but you're like, I'm not injured now, I feel great and I'm the best in the world, so why should I give a care?
00:12:56.000Now we can start to say, hey, by the way, this conversation is about where you're dumping torque, where you can't get into good guard position, where you're bleeding force on the wall, where you're, you know, and then we start having that conversation.
00:13:07.000And it turns out that the shoulder is the shoulder.
00:13:09.000So if you start to understand the principles of movement, you understand what we're trying to do in the gym, then you can start to translate that stuff instantaneously to whatever sport you're doing.
00:13:18.000So it's more of like a physical intelligence sort of an idea?
00:13:22.000That you're trying to impart physical intelligence, like moving correctly?
00:13:43.000Can you get into a good position and maintain that stability?
00:13:46.000Or something simple like we used ankle range of motion before because people are getting blown up running poorly with these new shoes, right?
00:18:38.000So the issue is, can you maintain a position Under the duress of cardiorespiratory demand, right?
00:18:46.000I heard you say a couple times, you're like, CrossFit, you know, like, give me a fighter.
00:18:50.000Because the expression of being able to hold these shapes and fight and wrestle under huge metabolic demand and cardiorespiratory demand is what makes fighting really good.
00:18:59.000And people have really done a good job of taking the conditioning off the table now.
00:19:02.000These athletes are so conditioned, right?
00:19:05.000But if you lose position because you're breathing hard, because you're under metabolic demand or load, right, or you're stressed, then what you see is you see incomplete training.
00:19:14.000And the whole point of the training is to exceed your capacities so that you can maintain the robustness and fluency of your positions so that when it comes time to dance or do what you need to do, you can do those things and you don't end up giving position.
00:19:26.000So you're saying that understanding human movement and understanding how to do anything correctly sort of will lead to an improvement in athleticism across the board?
00:19:44.000Tim Sylvia is a former UFC heavyweight champion, a great fighter, just a big giant dude, but he always had like a pigeon-toed thing going on.
00:20:16.000If that navicular bone starts to collapse and you see that foot collapse down, then that's a tell.
00:20:21.000It's called a pathognomonic tell for ACL injury.
00:20:24.000In fact, the NFL scouts look for that fallen navicular drop, the navicular drop, and they Downgrade you because they think you're more likely to tear your ACL. What is it called again?
00:20:34.000The navicular bone is flat on the ground.
00:20:36.000Well, it totally seems like you'd be more likely to tear your ACL. It looks like your knees are kind of going in towards each other all the time.
00:20:42.000No kid, every child is born with flat feet, but no kid actually has flat feet.
00:20:46.000And what ends up happening is it takes a couple years, arches develop, we see it around two.
00:20:50.000But it turns out that your ankle works best When it's straight up and down, walking straight.
00:20:55.000So the problem is that when you walk with the foot out, you can still create a ton of torque and the stability.
00:21:11.000And you're starting to dump torque so that that back foot, if you're pushing off that back foot to kick someone or hit someone, you've lost a little force there.
00:21:18.000It's a little force bleed, a little force dump.
00:21:21.000So imagine that you walk around like That position with your feet turned out and you take 10,000 steps a day because you're an average person.
00:23:18.000She looks at me and she's like, that's a bad decision.
00:23:20.000I have a hard time believing that the way that guy's frame is.
00:23:24.000Tim was a great fighter in spite of his genetics.
00:23:28.000So what you're saying is how do I optimize my genetics?
00:23:30.000How do I take the best athletes in the world and make them better?
00:23:33.000And this is the revolution we're in right now.
00:23:35.000It's not just about injury prevention.
00:23:37.000I know that if I put you into a better position where you can squat more, jump higher, cut harder, punch harder, kick harder, Chances are that sort of aggregates into better performance, right?
00:23:47.000Well, imagine if it's someone jumping down from a wall with a 100-pound pack in Afghanistan.
00:23:51.000Do you think that that's a good position or a bad position?
00:23:54.000Or if I have to sprawl or get up and change directions for my officers, this is the same deal.
00:23:58.000The problem is we don't sort of connect the dots.
00:24:01.000Look, Daniel Coyle wrote this great book called The Talent Code.
00:25:47.000If your Achilles is straight up and down and is designed to pull straight up and down, what happens when that ankle collapses a little bit?
00:26:47.000And the reason we all have to go after movement first is that the movement often, if we correct your movement patterning, and then the gym is not just about getting stronger or fitter.
00:26:55.000It's about perfect practice, like the formal language of movement.
00:26:59.000Like, the gym is like the best expression of modern human ballet, right?
00:28:05.000My job as a strength and conditioning coach or as the training partner is to give you a new pattern in this very formal language called front squatting, swinging kettlebells, doing the basic language, finding the problems, Addressing the problems, practicing the movement,
00:28:21.000Every single time our athletes can put it back into the field more effectively.
00:28:24.000So what you're saying essentially for the layman is when you're doing something like rowing, it's a very specific movement, so you essentially provide movement in the opposite direction or like if you're pulling, pushing...
00:29:32.000So your spine only does a couple of very serious things.
00:29:35.000You know, and we can make some nuance changes, but that's the basic language.
00:29:39.000The shoulders have a couple basic laws, that when your shoulders are in front of your body, right, from your hands up to your head, they have a stable position, and that position is external rotation.
00:29:53.000Screw your feet into the ground is a cue to create torque and stability at the hip.
00:29:58.000Well, it turns out, if you understand the movement principles, Then when you're in these shapes, you're climbing, you're in a bad shape, you can always create a stable position or a position where you're going to generate the most force.
00:30:08.000Practicing that in the gym and also making it easy to understand because when you're fighting, it's hard to see where you're giving away torque and power.
00:30:16.000It's hard to see how your limited hip function, right?
00:30:19.000You're missing hip flexion, like bringing your knee to your chest.
00:31:38.000There's like 20 girls already in their yoga costumes, and the woman sees me, and she looks at me just like I look at you, and you're like, fuck, this girl, this guy is huge.
00:33:10.000But you need to be able to be stable here and stable here, still overhead, stable here, stable here, stable here.
00:33:14.000What happens is if I have full range of motion and I train in these formal ways of creating torque off these objects, right, I'm swinging kettlebells, I'm breaking the bar, I'm bench pressing, I'm pressing, I'm doing push-ups, all the things we do, then that gives me movement possibilities where I can still be in a tenuous position and still generate force.
00:33:58.000So, you know, the front rack, for example.
00:34:00.000And listen, like the good coaches, like Dan John, great coach, says something like, hey, you should be able to pick something up off the ground.
00:34:06.000You should be able to carry it around and put it over your head.
00:34:25.000Picking something up is kind of this hang position.
00:34:28.000This is one of the archetypes of the shoulder, which is, what, Kimura?
00:34:32.000I'm not just a crappy fighter, but I get it.
00:34:34.000So do I have full range of motion in my shoulder?
00:34:36.000And if I don't, in this position, I'll compensate because I'm a human being.
00:34:39.000And now my shoulder is forward, and now I'm in a bad position.
00:34:43.000So what ends up happening is that I start fighting and organizing, and Jerry DeForest, like Chuck Liddell had that, you know, John Hackleman, he called me up one time, he's like, oh, my shoulder's killing me.
00:34:59.000Well, he started restoring his range of motion, cleaning up the movement mechanics in this other formal thing called training, and then that allowed him to express better mechanics.
00:35:09.000When you start to see the breakdowns, and it's part of it, like, how do you make the stimulus for adaptation to become a better human being, to be a more effective athlete, to train...
00:39:11.000He pins that shit down, and people don't even realize he ragdolls really strong guys with that.
00:39:17.000I wrestled in high school as a terrible wrestler, and I had a coach who wrestled at Iowa, and he would get my head against his head, and then I was like, okay, take my lunch money, get my girlfriend.
00:39:41.000And a lot of that is he's that genetic guy who figured it out early as a kid.
00:39:46.000What we need to do then is be able to go back and say, what are the conditions that made him?
00:39:50.000How do we teach kids not to work harder, right?
00:39:53.000But how to teach kids the skills of being a human.
00:39:56.000If you want to mandate and get rid of diabetes and obesity, mandate an hour of walking in schools a day.
00:40:01.000But P.E. isn't about dodgeball, it should be, but it really should be about teaching the skills of jumping and landing and lifting things up.
00:40:09.000Physical education, what it used to be called.
00:41:59.000If you've been waking up in the middle of the night because your back is killing you, your neck is killing you, what's happened is you've stopped moving, you've stopped flooding the brain with that movement signaling, and all of a sudden you're just getting the pain signal.
00:42:09.000You're getting the raw, unattenuated signal in the back of the system.
00:42:13.000The second problem is that You maniacs have spent your lives practicing being in pain.
00:42:19.000So maybe really the best athletes can just suffer worse.
00:42:22.000We know, like those athletes who can suffer, like they just, they can work harder than everyone else, they can generate more water than everyone else, they can just They get through fights with broken hands.
00:42:30.000Well, and then that's the third piece, that once the adrenaline is going, you are not going to feel it.
00:42:35.000So we can't use that pain as a signal that you're in a bad position because you'll always override that every single time.
00:42:42.000I mean, who's the Gracie grandfather who's like, I just watched him tear my arm apart.
00:43:03.000Because it punctures through that little wall, right?
00:43:06.000And do people feel pain in the first round, or do they start feeling pain in the sixth or seventh round, or the fifth round, or when they're starting to really break down, starting to get fatigued.
00:43:13.000There's time for that stuff to set in.
00:45:19.000The question is that we know they're going to wear out their knee, they're going to wear out their hip.
00:45:23.000It's the same set of problems we see with people who jump and land wrong at speed.
00:45:28.000The same people when you see a bad front squat gone wrong, right?
00:45:31.000When the knee comes in, the back overextends, the hip impinges.
00:45:36.000This is the exercicio, the exercise, the training, is basically the exaggerated reality of what sport is or movement in life.
00:45:46.000If you're holding your baby and your shoulder's forward, this feels stable, but this is the position that a lot of my tactical athletes have to spend time in.
00:45:53.000They're weapons in this position, shoulders forward.
00:45:56.000So it turns out if I'm missing my internal rotation on my shoulder, because I'm designed for survival, my body's got a backup plan for me.
00:46:15.000So what ends up happening is that I get away with it for a while until I can't or until I have catastrophic injury or I start to get stiff in that position.
00:46:23.000Then when I go put my arm over my head or do something bad, you know, I get hammered on it.
00:46:28.000That's interesting because, you know, in a lot of positions, the correct defensive position puts you in a very awkward place, like the way your body's rotating.
00:46:35.000The correct defensive position, especially, you know, for kickboxing, like you're all hunched in and your shoulders are pressed to your chin.
00:46:52.000What I'm trying to get at is that there's some techniques, especially martial arts techniques, where they require these crazy movements, like wheel kicks, things along those, axe kicks.
00:47:04.000But the issue is, is that done under high load or is it done under high speed?
00:47:09.000So like punching, for example, and jump me if I'm wrong, right?
00:47:12.000I typically start in a very stable shoulder position.
00:47:15.000Hands are up protecting the face, right?
00:47:19.000The shoulder is mechanically very stable here where I can transmit a lot of energy from my shoulders, from my hips.
00:47:24.000But then the arm unwinds, right, for this moment.
00:47:28.000And what happens is it unwinds, I create a little capsular slack, which allows me to create high impulse speed, but not a lot of force.
00:47:36.000So in being smooth with the movement, you develop more power because It's faster, and it torques in, and you got a lot of extra snaps going on.
00:47:45.000What I'm saying is that this is in a very stable position at the end for my shoulder, but I don't have to be in a very stable position.
00:47:50.000If I grab you then in this position, what happens?
00:48:09.000And this is this flexion and external rotation.
00:48:10.000And what we're saying for folks who are listening to this on iTunes, Kelly's just basically showing your hand in your fist sort of sideways in front of you.
00:48:44.000I want to ask you this before I forget, because I think it's really important.
00:48:47.000When you were talking about people with awkward movement, what do you do for someone, like say, that didn't do any athletics as a kid, and then they're 30 years old and they want to try jiu-jitsu, and they really don't know how to move right?
00:48:59.000So there's a local MMA school in our neighborhood.
00:49:01.000One of my friends is a Sambo fighter and teaches it.
00:49:04.000And these kids come in and they're like, this is going to be awesome.
00:49:07.000And he's like, oh lord, you can't even absorb force in this position.
00:49:11.000So he ends up teaching the fundamentals of movement, which look a lot like, can you squat, yes or no?
00:49:18.000Ask kids to get in a good position of wrestling and guard.
00:49:24.000What we have to do is give people the context and the language The language cues to be able to express that in that form of fighting.
00:49:35.000For example, I can say things like, your shoulder isn't normal unless you can jerk.
00:49:43.000For those of you who don't know jerking, in the Olympics everyone knows jerking.
00:49:48.000But in the Olympics, when you're putting your arm over your head, you stop because your triceps get weak and you drop down underneath the bar.
00:49:53.000So if you were picking up something really heavy, like a log, you would jump it up and then drop underneath it and stand back up.
00:49:58.000So that's the jerk in the Olympic lift.
00:50:00.000But what I'm teaching you to do is be able to create a stable shoulder and lengthen from both sides at the same time.
00:50:06.000The same thing you would do is if you're pushing someone and had to create distance away from them.
00:50:11.000So I grab you, I push like in football and I have to create distance.
00:50:17.000You have to be able to kind of express this complex movement and the problem is We jump people into sport and hope they do it without having any of the tools to be able to functionally, maybe they might even have the range of motion to do that, and they definitely don't have the motor control to express that.
00:50:34.000And kids who figure that out because they, you know, if you ever did a backbend, right, as a kid, that turns out to be a globally arched position, right?
00:50:45.000That's what your spine should be able to do.
00:50:46.000And it turns out you're teaching kids what the stable front rack position is.
00:50:51.000Which is the position where they would Olympic lift or create shoulder position or this protected head position, right, or I'm grabbing you is the same expression as climbing a rope or, you know, doing that back bend back roll.
00:51:05.000So it's just all about stability in these positions.
00:51:07.000Do you have the fluency, the language of the human movement?
00:51:11.000And the key is that you're seeing your shoulder as this very complex system.
00:51:14.000You're like, it has a rotator cuff and a labrum and I don't even know what that is but it has one, right?
00:51:31.000Do you need to understand the technology behind the crystal and how temperature affects battery life and how the interface of the software affects?
00:52:47.000Do you think how many people blew out their shoulder were learning the technique and then all of a sudden we figured out what the best technique is?
00:52:52.000And now we live in an age where You can go on the internet and figure out how to Olympic lift from the best Olympic lifters.
00:53:16.000You know, you talk to the average person who takes care of their body and they're like, yeah, I'm gluten-free and I drink, I put MCT oil in my coffee, what about it?
00:53:34.000If you're teaching them a sport, like say if you're teaching them a martial art or something like that, should it almost be required to teach them how to move first?
00:54:20.000One of our kids at our gym was a former national champion gymnast at UCLA. She is a machine and she understands innately what some of these really good positions are because she's been doing them her whole life.
00:54:32.000So now I take that skill set, throw it into a sport, and she's a monster.
00:54:35.000So the question is, what's the best way To create these athletes with this ready state where then they can start picking up sports.
00:55:03.000Then we take those principles and drills and it has to be able to scale from the injured athlete to the Olympian, from the mom and dad to the kid to the fighter, it's all the same.
00:55:11.000So what you're essentially saying is that people who are not fit and not well-rounded in their athleticism are successful, if they're fighters especially, in spite Of their ability, their physical ability.
00:55:24.000But enhancing that physical ability and balancing, they would take them to the next level.
00:55:29.000So we look at someone, you know, why is that foot flat?
00:55:33.000Well, it's because no one ever made them an Olympic lift or practiced jumping and rounding or consciously said, when you jump up from the bottom position, you know, out of guard, jump up, I want you to hit and screw your feet into the ground.
00:55:46.000So, the key is, how do I develop these skills?
00:55:49.000And I can do it in my laboratory, which is the gym.
00:55:51.000Because the gym isn't just about working harder.
00:55:53.000When you're working out, it's not about working out.
00:56:29.000Because, even when I'm cleaning a room with terrorists, or I'm in the middle of a fight, the last thing I'm thinking about, or should be thinking about, is my foot position.
00:56:55.000Because my body can twist and contort.
00:56:58.000If we teach rotation, for example, we don't spend a lot of time teaching rotation because it happens.
00:57:03.000We spend a lot of time training the resisting of rotation.
00:57:06.000Yet when it comes time, if the athlete is mobile, they can twist and resist that twist.
00:57:11.000So you end up in these bad positions and my goal is to create a movement library With as much capacity in that as I can, so my athletes are positionally strong.
00:57:20.000They can be strong and stable and generate a lot of force in those bad positions because you're going to be in bad positions.
00:57:26.000So let's stay in good positions if you can, but if you're in bad positions because you do so many good positions, you'll have more strength.
00:58:52.000Because you live in this environment, you're designed to be able to create torque on your little laptop all day long in these bad positions.
01:05:45.000That means you probably have one running pattern that you would do slow and fast.
01:05:49.000You wouldn't have one running pattern that you would do slow and a completely different movement pattern that you would do when you sprint.
01:05:54.000You would be able to cycle up and down.
01:05:56.000We know what the injury running rates are.
01:06:11.000If I can make all these conditions, if I have my $150 shoes and my inserts and I run on a soft surface or a treadmill and I can run like this until I can't.
01:06:26.000So, when you start to wear a hole in your kneecap, because you've been heel striking, and that heel comes down, the whole quad loads, knee comes forward, creates a ton of shear, you wear a hole in your kneecap, and you see your doctor, and the doctor's like, uh, you should stop running.
01:06:37.000And you say things like, well, you know, you're the worst doctor ever.
01:06:40.000You're not allowing me to express myself through my running.
01:06:42.000This is BS. Well, and it's the same thing.
01:06:44.000Well, the doctor's saying something very reasonable.
01:07:11.000Then they go home at Christmas break, and half of them ask for a heel strike for Christmas, and what happens is they've started sitting long enough.
01:07:18.000You know what sitting does to your body.
01:07:20.000It feels wretched, but it's okay for our kids to sit eight hours a day.
01:07:23.000We talk to all the coaches who coach young kids, and they all say the same thing.
01:07:53.000So if we look at some people's Nikes or some of these other shoes, they have upwards of a centimeter and a half, which is basically a high heel shoe.
01:08:00.000So we're walking around shortening the heel cord.
01:08:04.000Which means I take away your ankle range of motion, and suddenly you start to figure out, oh, I can walk with my feet turned out a little bit.
01:08:09.000It makes my ankles more effective with this shortened heel cord position.
01:08:13.000If I take that body and I said, okay, here's a stable young kid with a brilliant spine, right, young, we're doing gymnastics, and I just can't the whole thing forward a centimeter and a half from the bottom...
01:08:25.000That projects out over the spine of the kid, maybe two centimeters, three centimeters, so the whole kid's center mass is forward.
01:08:30.000And because you're a human being, you'll just compensate for it.
01:09:00.000So now I'm having this kind of car accident in my cervical spine, my neck, where I get lower cervical flexion, upper cervical extension.
01:09:07.000And not only does this wear out discs and cause osteophytes, But it's less effective position when you take a shot to the head or you need to generate force.
01:09:16.000Your body prioritizes that nervous system above all other things.
01:09:20.000And you know this, when you injured your back, how stoked were you to have wild sex?
01:09:24.000You still wanted to have wild sex, but you weren't stoked, right?
01:09:47.000Your body is shutting you down because it's such a primary threat to who you are as a human being.
01:09:53.000You have a brain to move you through the environment.
01:09:57.000So you can interact with your environment.
01:09:59.000That's the whole reason that the nervous system developed in the animal, to just reproduce itself.
01:10:03.000You can feed, you can fight, you can run away.
01:10:06.000When you trash that nervous system, your body prioritizes it in a big way.
01:10:10.000In fact, cognition, all of the higher-order thinking of the human being, it's called the neocortex, has been bootstrapped on top of the movement brain.
01:10:18.000So it's not an accident that like, hey, I have a meditation practice and a movement practice, right?
01:10:25.000Well, it's because these systems are totally integrated and to disintegrate them, to get away from the movement and just go be a piece of meat on the treadmill or the elliptical machine, does human beings a disservice.
01:10:35.000So that's saying essentially that really brilliant people who don't take care of their body are brilliant, again, in spite of the fact that they're not reaching their full potential.
01:10:46.000But what about the amount of time that it takes to develop skill as opposed to the amount of time that it takes to spend doing physical training, like teaching someone a martial art, for example?
01:10:56.000No, you only have like four days a week to train.
01:10:59.000How many days a week would you train this guy or this gal in physical movement and how many days would you let them go to kickboxing class or go to jiu-jitsu class?
01:11:09.000Well, the idea here is that those aren't disparate, separate systems.
01:11:19.000There's a lot of like weird You know, positions where these are very odd positions with your feet tucked under people's chins and pulling on your foot sideways, you know?
01:11:40.000I don't think you can quite get what I'm saying.
01:11:41.000What I'm saying is that the amount of time that it takes to get awesome at that, the amount of time to get that shit laser sharp is repetition in the technique over and over again.
01:11:51.000But you're saying it could be better still.
01:11:53.000Well, I'm saying that the skills I'm teaching in the strength conditioning, as a side effect I become fit, as a side effect I become stronger, should integrate and support 100% of the training you're doing on the other side.
01:12:04.000The problem is we're like, oh, this is my training, this is my conditioning and strength work.
01:12:11.000And then what ends up happening is that you'll have a stronger trunk, you'll be able to generate force from these worst positions, you'll be able to recover more quickly.
01:12:38.000The most important thing to do to get good at a sport is your sport.
01:12:41.000If you're going to be a fighter, you better do a lot of fighting.
01:12:45.000Then I just need to do enough strength and conditioning to fit in the holes.
01:12:48.000If you go fight and wrestle and fight and do other things, your conditioning is pretty stellar.
01:12:54.000You probably don't need to do a whole bunch of extra conditioning.
01:12:57.000Because you just did that on the ring.
01:12:59.000All I have to do is fight a bunch of people once and you understand how conditioned you need to be.
01:13:03.000But I do need a systematic way to uncover your limitations and that's why today we're going to deadlift.
01:13:10.000And so some of the things we do even three times a week or twice a week is enough to sort of recover Or uncover the positional missing so I can see it.
01:14:07.000Or someone grabbed you because you do these things.
01:14:09.000So What I'm saying is we've got to keep developing these skills and uncovering the problems because if you just fight all the time, you're going to end up looking like a fighter and you'll adopt these positions and it's hard to sort of systematically uncover the problems.
01:14:25.000If you're going to be in a wretched position but you're missing range of motion, you don't have the control and the positioning, you will sacrifice position in that bad position and that's where you start to get injured because you get dumped on your shoulder.
01:14:37.000That's where you're generating torque.
01:14:38.000That's where the guy breaks your grip.
01:14:40.000Because you're in these untenable positions and you're compromised in those untenable positions.
01:15:44.000My job, especially as a strength and conditioning coach and physical therapist, is to enhance the strength, the fighting, or the sport of my athlete.
01:15:51.000So if you're blown up and you can't fight, then what am I doing?
01:15:54.000There's also skill to learning how to train when you're exhausted.
01:15:58.000And that's one of the reasons why some people like to put guys through physical training first, and then take them through skill contests.
01:16:12.000It seems like it's not a good idea, but it's a good idea.
01:16:14.000It's a great idea, and then do it again and have another fresh guy beat the crap out of you.
01:16:17.000It also teaches you how to keep your shit together when you're falling apart.
01:16:20.000When your body's physically falling apart, it teaches you how to at least conserve enough energy and distribute it to know, like, Okay, we can't go full blast right now, but I can go right now at 40%, full clip, and then in 30 seconds I'll be back.
01:16:34.000So in my gym, my laboratory, there's always some stimulus load combination where I'm going to exceed your capacities.
01:16:41.000Is it going to be so heavy, or so long, or so many reps, or so you're going to be breathing so hard that you start to break down.
01:16:48.000And the job is to spend the time at the margins of those experiences.
01:16:52.000So to not go fully in where you're not in control of your body and you're going to get hurt.
01:16:56.000Well, I mean, is that how you're going to be successful?
01:17:44.000That dynamic between trainer and athlete, between coach and athlete.
01:17:48.000I think what you're saying, too, is you keep saying trainer and athlete, but I think what you're saying really is applicable for just human beings.
01:17:55.000I think that's one of the most important aspects of Yeah.
01:20:32.000So if you're really funny with your friends and someone's like, you should be a comic and you start speaking, you're not really a comic until you stand up in front of a bunch of strangers and do it.
01:20:39.000You're not really a comic until you get banned from the comedy store.
01:20:55.000You must put yourself through some stress to figure out what to do when it happens, because otherwise it's an overwhelming amount of stimuli and energy and adrenaline, and it's hard to manage.
01:21:06.000Do you watch the tapes of you performing comedy afterwards?
01:23:51.000The formal movement training in the swimming.
01:23:53.000We have to create a language and archetype so that kids can understand whether they're aware of what the shoulder needs to be doing at age, but they still know how to turn the iPad on and off.
01:24:01.000Yeah, that totally makes sense, you know, because I'm not a very good athlete at all.
01:24:06.000Like, I'm a black belt in taekwondo and a black belt in jiu-jitsu, but, like, I don't know how to do other sports.
01:24:46.000Look at the neuroplasticity of the brain.
01:24:48.000When does it become difficult to pick up new skills?
01:24:51.000When you're old and fucked up like me.
01:24:53.000Especially with bad motor patterns, right?
01:24:54.000It's hard to undo the BS. So, if you tell me, hey, I have this fighter, this is what he does, he goes to Muay Thai, I mean, I drive past with ice cream, get my ice cream for my kids, drive past that MMA school every single day, people in there, That's probably pretty great all-around healthy fitness,
01:25:12.000breathing hard, gonna feel great sort of things.
01:25:28.000My golfers who turn one direction for a living, the fighters who lead with the left a ton, that shouldn't be a surprise.
01:25:34.000I should start looking for more dysfunction on the left side, stiffness on the left side.
01:25:38.000The hip doesn't turn as effectively on that right side because I'm punching off it over and over and it gets stiff.
01:25:44.000So, if you can understand the positions, you can Program to it and that's the sort of the second half is that sometimes people's biomechanics gets messed up your tissues are just stiff your joint capsule stiff you physically can't get into the good position because you're doing it a lot then what do you do about it and so if we give people the basic tools They can turn it around.
01:26:05.000It's weird how, like, you'll have one side that's, like, tightened up.
01:26:09.000Like, you'll be able to throw a kick with your right leg, and it's just real smooth and easy.
01:26:14.000But then when your left leg, there's, like, this herky-jerky, like, it's awkward.
01:26:28.000So the formal language of strength conditioning makes things easier to see.
01:26:33.000If you recognize that left side to right side and try to mobilize that position, right, address all the systems and you're moving correctly, well chances are you can probably fix it without even doing that squatting.
01:26:47.000When you practice something left hand, it actually shows you, there's actual data to show that you get better with your right side as well.
01:26:54.000Like there's something about practicing opposite handed in certain things that actually allows your mechanics to improve With your dominant hand.
01:27:01.000It's because it's called deep practice.
01:30:07.000Something that can be taught to people.
01:30:09.000Oh, it has to be observable, measurable, and repeatable.
01:30:12.000If you work with me and we get better, the only way we can measure it is we can measure wattage and poundage and output, do your fighting positions.
01:31:33.000If you had a guy like Tim Sylvia, again, we established a great fighter in his 30s, and he has this way of standing with his toes pointed in.
01:32:14.000If you teach athletes, and they're doing their skill, wait, hang on.
01:32:17.000If you teach skills, because this messes with people's minds.
01:32:20.000If you're a skilled athlete and you're training and doing all the drills and all the things, if I improve your range of motion, you instantaneously use it.
01:33:24.000If he's in a bad lower spine position, then that's the only position he can get his feet if his pelvis is overextended.
01:33:32.000So one of the things that we've got to teach people is what do you prioritize first?
01:33:36.000We prioritize nervous system for the reasons we talked about.
01:33:39.000Which includes the relationship between your pelvis and your spine, which is the best position to kick in.
01:33:47.000I was just looking at a great tennis player, and he's just completely straight up and down.
01:33:54.000Organized, toes pointed in the net, or he slams the ball.
01:33:57.000It's because he figured out that was the most efficient position.
01:34:01.000So if we organize the hip, what we see is that if your trunk is disorganized, and people out there have a ton of shoulder pain, If you're rounded through your upper back, you cannot control your shoulders effectively.
01:34:12.000You lose power, you lose position, you lose mechanics.
01:34:16.000For example, I work with a lot of pitchers.
01:34:32.000Let me just say first that punching, so fighting is not necessarily the best expression of human movement, right?
01:34:39.000But I need to be able to go in and out of these positions.
01:34:41.000And I can still generate force from this position, but if this is the only position I can be in, then my shoulders are going to be compromised.
01:34:48.000Okay, so you're saying that not doing it occasionally is fine.
01:35:08.000I need to be able to come into that position and out of that position, right?
01:35:11.000But if I'm stuck and I have one choice, which is that position, then I've limited my capacities, I've limited my abilities, I've limited my options.
01:35:19.000So if you jump and land and your knees come in, you can't go any lower, you can't change directions, you can't jump higher.
01:35:28.000So when someone says a guy's pigeon-toed, oh, he's got poor genetics, that's incorrect.
01:36:46.000So if I screw my foot into the ground, then the mechanics, the fascia, the arch, the bony structures pick up the arch, and the whole system becomes more stable.
01:36:56.000So if you take your middle finger, put it over your pointer finger on your right hand, And put it down.
01:39:00.000Like you do drills, drills, drills, drills, drills, right?
01:39:02.000And if you're lucky, you get to scrimmage.
01:39:04.000So what that really is is practice, practice, practice, practice.
01:39:07.000Well, let's just take the practice idea down, not did you complete the task, yes or no, but were you in the best position possible, yes or no?
01:39:15.000Well, the coach has this discrete amount of time to get something done.
01:39:23.000We still teach elbows into kids when they're blocking because we don't want to get their arms taken off.
01:39:28.000Well, it turns out when we do air squats or squat, for example, warming up, we teach to keep the arms in because it becomes the default motor pattern.
01:39:46.000You're creating external rotation, torque off of both of those things.
01:39:49.000Instead of being up here, like if you have overhooks, that's why when a guy has double underhooks on you and you have overhooks and you still flip them, you must be a bad motherfucker.
01:39:59.000There must be a big disparity in the grappling ability.
01:40:02.000Well, either that kid has really got his positions.
01:40:04.000John Jones will do that shit to people.
01:40:06.000He'll double overhook people and then send them Sailing!
01:40:45.000Depending on where you are, it's the correct technique that's been assumed after You know, hundreds of years or decades or whatever it has been of testing and competition.
01:41:15.000Okay, but how are you still creating torque there?
01:41:17.000Yeah, but a guillotine is more powerful if your shoulder's back in a stable position, like I was saying, versus being out here all awkward.
01:41:23.000Yeah, I guess guillotine's not a good...
01:42:28.000You start to adopt these fundamental understanding shapes because they just become rote and they also happen to match the physiology.
01:42:37.000Well, you know, I disagree with you, but then in practicing the techniques, now I agree with you, because there's like certain shit, like I was thinking about guillotines, but the choking arm is this arm, and essentially that's exactly where it goes.
01:43:01.000If you're watching on iTunes, if you're a right-handed choker, Your right palm is facing outward and your left palm is facing inward as you do the choke.
01:43:09.000It's a weird, odd position, but what it does is the way it sets the bone up on the neck, it's perfect.
01:43:15.000It's like the perfect, but it's odd as fuck.
01:43:17.000That's an odd as fuck feeling to have your hands like this in this weird position.
01:43:21.000But if you get that, it's incredibly strong.
01:43:25.000But I was disagreeing until I saw this.
01:43:28.000What Kelly is saying is if your shoulder is in a good position, then you're stronger from that position.
01:43:32.000So if you've got a guy in a guillotine, right, and your shoulder is forward, your shoulder is rolled forward, you don't have as much squeezing power.
01:43:38.000You don't have the same amount of leverage put into that versus If your shoulder's back, and then you get your chest over their head, right, and collapse it, and you're able to get that.
01:43:48.000So a person with a comprehensive understanding of how the human body should move like you, when you could actually probably accelerate their ability to pick up skills.
01:47:54.000I have been in surgeries where they have literally, like they look at a guy's knee.
01:47:59.000And the knee looks like a bloody cave.
01:48:02.000Like there are stalagmites and stalactites and there are boulders in there and there's blood and there's no ACL. And the physician is like, what the hell?
01:48:09.000They pull out rocks and it pops out and everyone laughs.
01:48:12.000Well, it turns out that guy doesn't have knee pain.
01:48:15.000So the issue is that you're designed to be ridden hard and put away wet.
01:49:12.000Right lifestyle means you're dealing with your stress, you're getting enough sleep, and the people out here know they don't get enough sleep.
01:49:18.000Sleep less than six hours a day, you can be 30% immune compromised, and your fasting blood glucose is up, it's elevated, you're pre-diabetic, like you had plus 30 pounds on you instantaneously.
01:49:28.000If you have right lifestyle, sleep, nutrition, hydration, you're doing all those things, plus correct movement, you should be pain-free and continue to get better.
01:49:36.000So we take that, our athlete Silva, right, who's 30 years old, No, he's a bit older.
01:49:48.000Okay, so one of the things that I'm interested in is how do I extend the careers of these great athletes?
01:49:55.000Because it takes a long time to become a good fighter.
01:49:58.000Young kids in their 20s are genetic monsters.
01:50:01.000They're metabolically super fit, freakishly talented and fast.
01:50:05.000But by the time you're sort of in your 30s, you have fought a lot, you have a lot of experience, but that's when your body starts to break down.
01:50:11.000But you're really good when you're 34. You're really good when you're 35. Why have you been fighting for 25 years?
01:50:17.000You're a soldier, you're a Tour de France guy, you're a powerlifter.
01:50:20.000How do I extend your career How do I optimize your positions?
01:50:24.000Because you can do it until you physically can't do it anymore, right?
01:50:27.000Until you decide that I'm too slow or I'm not worth the training versus taking out because my neck hurts or my back hurts.
01:50:34.000We're being able to extend guys' careers because we resolve their positions, we get them into these better lifestyles where they're not eating the gluten, they're drinking more water, they're sleeping better, et cetera.
01:50:43.000A lot of MMA fighters is just damage, just damage to the body.
01:50:48.000Like that sport is going to accumulate some trauma.
01:50:51.000But if I know how to kick correctly, let's just say, then when I kick you, I turn the leg over, one of the things that happens is the hip ends up in a more stable position.
01:51:00.000Let me ask you about a guy that I know that just retired recently, Shane Carwin.
01:51:05.000Who was a great fighter, a really beautiful guy.
01:51:08.000Just a really friendly, brilliant guy.
01:51:11.000He was actually an engineer before he ever got into MMA. He had to retire because of back injuries.
01:51:16.000He's got stenosis and he's started to have an impingement on his nerves and he's had a couple of operations.
01:51:23.000And he feels that a lot of this he got during football, the heavy collisions.
01:53:08.000Yeah, kids can't perform some of these basic squats, and so they overextend in this shape because they don't have this language of keeping the spine straight, and they basically...
01:53:17.000End up defaulting to this bone-on-bone position.
01:53:20.000Okay, in all fairness, though, he's getting hit from the side by fucking gorillas.
01:53:23.000This is not as simple as a guy having poor form.
01:54:02.000Giant freak athletes who also fracture their backs, just blocking.
01:54:07.000What about, let's scale it down, because we see kids in high school have that stenosis.
01:54:11.000Listen, man, you're obviously the expert in this physical movement thing, but I think you've got to take into consideration the physical trauma of the 300-pound guys running at you.
01:54:19.000Well, I think this is what he's trying to say, is if you're having that drama in a bad position, then it's going to have higher consequences.
01:54:25.000So, So if that same person, say, for example, understands how to squat, understands how to deadlift, understands the proper organization of the spine, and then that motor pattern is ingrained, right?
01:54:36.000So that's just a part of their wiring.
01:54:38.000And then they go out on the football field and they're hitting in those good positions, their chances of getting injured are a lot lower than, say, if they've developed these bad positional habits, right?
01:58:00.000And if I don't teach kids to get stiff and brace against that, the same way we teach our young throwers, we teach them to arch as hard as they can.
01:58:07.000Well, the arching harder they can is me cranking on those joints over and over.
01:58:11.000This pattern was set up from him in high school, in middle school.
01:58:15.000Billions of reps accelerated under big loads with 300 pound guys, accelerated in the ring.
01:58:20.000So, could we have extended his career long enough?
01:58:24.000And more importantly, I want these fighters to finish their careers and not be disabled.
01:58:29.000I want them to finish their careers and have some aches and pains, and hey, they tore their ACL, but they shouldn't be disabled.
01:58:34.000The same thing with our firefighters, the same thing with our kids in the Army.
01:58:37.000You know, in your 40s, you should still be able to train, you should still be able to pick up your kids, and what we're seeing is that that guy has rung the bell on his back, seriously, because maybe he played pro ball and had some unfavorable things.
02:04:07.000All that is is a mechanism of stability, right?
02:04:10.000You're just creating stability through the hips so you can transfer that force up through the ground, through your body, out through your hand.
02:04:16.000So if you're practicing that in strength and conditioning, right, say we're practicing a split jerk or a squat or whatever it is, we're able to practice those mechanics so then when you go into your sport fighting, whatever it is, it's transferable.
02:05:22.000You lay down at night, you can't turn off.
02:05:24.000I know good coaches who've worked with NBA players, the only way that NBA player can come down after the game or from training or practice is to smoke a bowl and roll out on the foam roller.
02:05:34.000And that really is about tricking the body into Accessing the parasympathetic nervous system.
02:05:39.000I think some of those cultures around, physical cultures, have some of these things built in about bringing you out of that sympathetic state and bringing you into that parasympathetic state, which is about adaptation and recovery.
02:06:03.000One of the things we are, how are we systematizing that?
02:06:09.000How do we give people access to their diaphragm?
02:06:11.000One of the things that I'm interested in right now is some of my ninja special forces guys come back from the GAN. They've been in long deployments.
02:06:20.000If you call them ninjas one more time, you're officially Mike Goldberg.
02:06:42.000So if you, if these guys are caught in this sympathetic outflow state, right, they're just, you know, the dirty secret of pro sports is Ambien.
02:06:52.000Like, that is such a dirty secret of guys getting on the bus back up from after plan, they take an Ambien, all the soldiers surviving, start sleeping, they take an Ambien, they take two Ambien, they wake up and take another Ambien.
02:07:03.000This is how they're trying to sleep again.
02:07:06.000So we start measuring all of this stuff, yet we're in bad position.
02:07:10.000So if I'm overextended, which is where most of us are living, where most of us are living in this overextended position, not this uber flexed.
02:07:17.000Your lower back is overextended, your upper back is slightly flexed.
02:07:21.000This is like when you're sitting up in the car, when you're standing with your feet turned out, your pelvis is dumped forward a little bit.
02:07:27.000When you are in a bad position of your spine, your body doesn't work very well.
02:07:31.000The whole thing, just like in your bad position of the foot, you can't kick as well, you can't move as well.
02:07:35.000Well, the same thing happens with the musculature of your trunk, so that if you're in an overextended position, your pelvic floor doesn't turn on, which means you can't create as much intra-abdominal pressure.
02:07:44.000This is why you see overextended women exercising and they pee when they jump, right?
02:07:49.000They do double unders and pee comes out.
02:08:46.000No, they're really straight up and down, right?
02:08:48.000Breathing out, managing that breathing, because that clinch is so aerobic.
02:08:53.000In that sense, it's actually very important to never overextend yourself.
02:08:58.000It's important, especially during training, to extend yourself to the brink, never overextend yourself, never get yourself in a position where you're using shitty form.
02:09:06.000Well, that's going to happen automatically.
02:09:08.000It happens because it's called training.
02:09:10.000And your coach is like, that was shitty.
02:11:00.000You don't get excited about that car thinking this girl's coming.
02:11:03.000You know, you brought up something that we're starting to see is that culturally there's this shift going on where some of the big corporations Some of the best thinkers are saying, hey, stop blaming the corporations.
02:11:17.000And it is also, look, there's nothing wrong with having corporations, even if the corporations are bullshitting people in that way, with advertising, rather, not lying.
02:11:27.000But it's also, it's us that are not accepting responsibility for our own diet and getting together and figuring out the same amount of time you spend pursuing your career.
02:11:38.000You should spend that amount of time pursuing your diet.
02:11:53.000And if you think about all the other shit in your life, like your career and your fucking school and Starcraft, you think about all that shit, but you don't think about your body, you're fucking up.
02:12:02.000But people are taking responsibility for nutrition.
02:13:48.000I mean, he wrote a lot of amazing things, and one of the most amazing things he wrote was the need for balance, the need for art, the need for philosophy, the need for calligraphy.
02:13:59.000Dude, he carved the oar on the way to kick Kojira's ass.
02:15:58.000The metaphor for saying the training, what if I didn't ever fight or express this, but I should still be a skilled human when I pick up my kids or when I'm cooking or when I'm lifting my groceries?
02:17:05.000I have to be integrated in all those systems, and if I don't, No wonder we see so much wasted effort with all the kind of BS problems we're dealing with.
02:17:18.000But literally, you should be empowered because there are people talking about it and putting the information out for free.
02:17:24.000And if you don't understand how it's not impacting the quality of your life, you're leaving it on the table.
02:17:29.000No, I think you're making a lot of sense, and I think this is the first time where this kind of information has been so freely distributable.
02:17:35.000Using the internet, using Twitter, using YouTube videos, I know you put out a shitload of videos, right?
02:17:46.000I mean, that's just how it goes when you have quality ideas.
02:17:50.000And that's the beautiful thing about this world is that all Kelly Star needs is one dude to find that video and say, hey man, check this shit out.
02:17:59.000And that dude sends it to another dude and he goes, man, I've been having a problem just like this.
02:18:26.000His right arm, he was talking about it on the podcast, is like his wrist all the way up.
02:18:32.000He lost amazing amounts of muscle tissue, massive atrophy.
02:18:37.000Pinching of the nerves, and he's had two neck surgeries so far.
02:18:41.000And you know what man, for a dude like that, like former UFC heavyweight champion, if a guy's an accountant and his arm turns into a noodle, you know, it freaks him out.
02:21:17.000I think it has to be sort of an accumulative thing, and I also think we should take into account more what happens at the end of the fight.
02:22:40.000There's certain guys that in the gym, they're the most frightening people on earth, and then something happens to them when they compete and they fall apart.
02:22:53.000And we know some guys the other way as well.
02:22:56.000We're guys that aren't physically talented, but they're just fucking ferocious.
02:22:59.000And they find a way to win, and you're like, this motherfucker is fighting above his head, where everybody's fighting 10-20% below their capacity.
02:23:06.000It's like his expectations have been lowered so much by his own physicality that he goes in there and says, I don't give a fuck, I'm gonna fucking fight with what I've got.
02:23:14.000Whereas everybody else is like, don't fuck up, don't make a mistake.
02:23:17.000It's almost like he benefits from being the underdog.
02:24:02.000What Kelly was trying to say earlier about making the connection between strength and conditioning and fighting, for example, is that if I understand what the athlete needs to do when he's squatting, Then I don't need to be a fighting coach to know that he's going to lose power when he punches.
02:24:16.000So I can watch you squat and I can tell already based on how you're squatting.
02:24:20.000Say your knee is caving in and your ankle is collapsing and you have a shitty squat, right?
02:24:26.000Well, I can tell right away that that's your motor power.
02:24:31.000So if you take that movement and you transplant that into a fighter, a guy that's throwing a punch, Well, I can deduce that that's going to be the same motor pattern.
02:24:40.000So it's easier to fix that movement pattern when you're squatting.
02:24:44.000Like, okay, let's get you to understand the correct mechanics of the body while you're moving in a controlled environment.
02:24:50.000And then hopefully over time that becomes ingrained.
02:24:53.000And then when you throw a punch, then it's like they start to make the connection.
02:24:59.000They're like, oh shit, you know, like.
02:25:00.000I tore my ACL because I was squatting with my foot out and my knee was caving in.
02:25:16.000So if we look at the science of chronic pain, for example, The pain pathway, and this is important for athletes who are in chronic pain, especially people who are engaged in high contact sports, these bad positions get mapped with the movement pathway.
02:25:30.000So your brain starts to think, even if the pain stimulus isn't there, your brain starts to think, ah, you're moving this way.
02:25:36.000That's been painful for the last six months or the last year.
02:26:47.000You know, one of our friends, his name's John Wellborn, played in the NFL for a bunch of years, part of that big brain study, and they basically went in, looked at his brain, afterwards, and they're like, you played left tackle, you can play in the NFL for 10 years, we can tell by the head trauma that you have.
02:29:55.000I mean, you probably, you know, you see those kids that, you know, could just be like, you show up, they're like the hobby sport kid, and all of a sudden they're back flipping off the trampoline, and then they're better at you, your sport, you know, that, you know, so how do you create the athleticism?
02:30:07.000But also, I think one of the things that we're talking about with the gluten is how do you measure lifestyle?
02:30:20.000Can you optimize the healing response from being knocked out?
02:30:25.000We have all this amazing supplementary medicine.
02:30:29.000A lot of guys go on the gear because they need to go on the gear, should go on the gear in their 40s when they're starting to break down between them and their physician.
02:30:37.000Are you in favor of that about testosterone replacement therapy amongst combat athletes?
02:34:50.000Put it back into the realm of human performance.
02:34:54.000Let's say that you're actually eating right.
02:34:57.000Let's say you have a great coach and you're moving right and you're actually eating right and sleeping right and managing these things, then your augmentation choices matter even more.
02:35:07.000But we see people covering up bad lifestyle, bad nutrition, and that's the problem.
02:35:12.000That's my biggest problem with that stuff.
02:35:14.000Can you make a guy who doesn't have punching power, can you give him punching power or is that a certain innate thing?
02:35:46.000I mean, he's got that just weird, I touch you, you're out power, right?
02:35:50.000And I think a lot of it is, one, mechanics play a lot, have a lot to do with it.
02:35:55.000Like, if you understand how to be in good positions and understand the transfer of energy through the ground, up through your body, all that stuff.
02:36:04.000Are you that there's just some of those weird guys out there?
02:36:40.000There's also Tommy Hearns had this shoulder width thing.
02:36:43.000I think shoulder width has to do with leverage, and it has to do with the amount of extra travel that's going on before your punch lands.
02:36:50.000If you have very narrow shoulders, you're not getting as much rotation into your punch, but if you've got some Tommy Hearns type shit going on, by the end of that punch, there's a lot of torque.
02:37:32.000They start making decisions and it's serendipitous for some of these guys who kind of find their calling It's interesting because it really always becomes a disproportionate battle because if a guy has perfect genetics and he's intelligent and he's disciplined and he's hardworking,
02:38:00.000he's going to beat the guy who's just hardworking.
02:38:12.000There's something about Jiu Jitsu that allows you to be technical.
02:38:14.000And if your positioning knowledge is two or three moves ahead of the other guy, and you roll long enough, it seems like eventually you catch him.
02:39:28.000So we know this from our powerlifters.
02:39:30.000I have a friend, Jesse Burdick, who did an elite total at 219 pounds and then six months later went up to 318 and powerlifted there.
02:39:38.000And when there's a weight component, when you have this natural weight and all of a sudden you drop a whole bunch of weight, your mechanics and leverage changes.
02:40:17.000Part of the game is water management, right?
02:40:20.000And if we look at just being dehydrated or just salt, being down, just total salts, you can slow that reaction time coupled with being dehydrated, coupled with challenge to the nervous system, you're not sleeping very well because you're stuck in weight, and then all of your positions change, all your mechanics change.
02:41:40.000And I think that it's also there's a reality of the sport itself, the impact that you take over and over and over again just in training where you're going to get the kind of traumatic injuries that almost don't heal naturally.
02:42:16.000I think most MMA fighters nowadays are over-trained, and then they look for something like, hey, how can I recover so that I can fit all this fucking wrestling and boxing and Muay Thai and skills into a day session?
02:42:34.000So how do we look around then and say, okay, I'm a fighter, this is my main thing.
02:42:38.000How do we look around and say, someone has invented this wheel already.
02:42:41.000What are the best practices elsewhere?
02:42:43.000Well, I think with fighters, when I say it's impossible to not do it, what I mean is it's impossible to not do it if you're not approaching the whole situation knowledgeably with a heart monitor and someone who knows what the fuck is going on.
02:42:52.000And I think that's really what's important about it.
02:42:54.000But Joe, what's crazy about this, and this is what we're...
02:43:12.000But like what's great about what Kelly brings to the table is everybody knows, like all the fighters know, like, hey, I need to eat correctly.
02:43:23.000But none of them, and I guarantee this because I didn't know it, None of them understand the movement blueprint.
02:43:30.000Like, hey, what's the master blueprint?
02:43:31.000What are the key fundamental principles that I need to know to optimize movement function?
02:43:36.000So, for example, if I'm going to optimize my nutrition, I know if I'm taking a paleo stance, I know that I need to get rid of gluten, right?
02:43:45.000I need to maybe in some situations lower my carbs or...
02:45:41.000You might be on that one end, like Kelly was just saying, where you can eat it and not feel sweet-fuck-all, but you can be on the other end where you have celiac disease and you eat too much of it.
02:48:15.000They'll take a bucket and they whip this bucket through a big cloud of flies and bugs until they get it at the bottom of the bucket and they scrape it into patties and make burgers out of it.
02:48:59.000The people that were making wheat in this country, they sort of engineered it to be a stronger, hardier wheat, and that's when people started having real issues as far as digesting it.
02:49:10.000Some people didn't, some people still don't, but for a lot of people, it's a big issue.
02:52:32.000So it has a similar effect, maybe not to the same degree, but look, what you have to understand is, are you trying to optimize your life, your function, whatever, whether it be movement, sleep, whatever it is.
02:52:43.000Are you making your money from your body?
02:52:45.000Are you making your money from your body?
02:52:47.000If you do, why aren't you playing those corners?
02:52:51.000If you're making money from your body, but most of the people you're talking to aren't.
02:52:54.000But even for them, optimization, and also there's a reward for that discipline.
02:52:59.000When you eat on Sunday, if you have a cheat day on Sunday, if you eat six days of good food a week, and then one day you go off like a rocket.