The Joe Rogan Experience - Joe Rogan Experience #1766 - Ben Patrick

00:00:12.000 Welcome.

00:00:12.000 What's happening, man?

00:00:13.000 Hey, man.

00:00:14.000 We should thank Jamie, because inadvertently, Jamie's the reason why this podcast got started.

00:00:19.000 You're welcome.

00:00:19.000 Thank you, Jamie.

00:00:21.000 Jamie told me about you...

00:00:23.000 Probably three years ago-ish?

00:00:26.000 A couple, yeah, for sure, at least a couple.

00:00:28.000 And I've always had, like, weird issues with my knees for years.

00:00:33.000 You know, I've had both knees reconstructed.

00:00:35.000 You've had a bunch of knee surgeries as well, right?

00:00:37.000 Yep.

00:00:38.000 How many knee surgeries have you had?

00:00:39.000 Well, I had, with my left knee, partially artificial kneecap.

00:00:44.000 Artificial kneecap?

00:00:45.000 Really strange thing.

00:00:46.000 Yeah.

00:00:47.000 What's an artificial kneecap?

00:00:49.000 What's it made out of? 1.00

00:00:51.000 Some kind of like rubber plastic kind of shit. 0.99

00:00:54.000 I was super depressed. 0.99

00:00:56.000 Wow.

00:00:57.000 So like when you feel it?

00:00:58.000 I missed my senior year of basketball.

00:00:59.000 So I was getting, they said basically that my kneecap had fractured off.

00:01:03.000 Like the upper left side was just fractured.

00:01:06.000 So they had to take it out, put something else in there.

00:01:08.000 I've never even heard of that before.

00:01:09.000 Yeah, you can still see kind of where it juts out.

00:01:12.000 Ooh.

00:01:13.000 Yeah.

00:01:13.000 And can you sit on, well obviously you can't have seen you, be on your knees, no issues at all with that?

00:01:18.000 Yeah, yeah, no issues.

00:01:19.000 But I had issues a long time after that.

00:01:21.000 Yeah?

00:01:21.000 Until I started, you know, figuring out some alternative training stuff.

00:01:25.000 Did you, you got a meniscus replacement too, didn't you?

00:01:27.000 Meniscus transplant.

00:01:28.000 Now that is wild.

00:01:29.000 Yeah.

00:01:30.000 What happens there?

00:01:32.000 Apparently they put in a cadaver meniscus.

00:01:35.000 And how long does it take before your body takes it?

00:01:38.000 Don't know.

00:01:39.000 But that one didn't seem like a problem at all.

00:01:41.000 That one was easier.

00:01:42.000 Really?

00:01:43.000 Yeah.

00:01:43.000 So when they put the cadaver meniscus in, how long before you were able to really work out again?

00:01:51.000 That one I would say was like in a matter of months I could feel that spot actually felt fine again.

00:01:56.000 A matter of months?

00:01:57.000 Yeah.

00:01:57.000 Really?

00:01:57.000 How old were you when that happened?

00:01:59.000 18. Because I looked into that and they said they don't recommend it for people over a certain age.

00:02:06.000 I think it might have been 50. People tell me now, they're like, oh, you had that?

00:02:09.000 They don't do that anymore.

00:02:11.000 I think they still do it.

00:02:12.000 Yeah, at least from what I read online.

00:02:14.000 I guess more rare they would do that.

00:02:17.000 And then quad tendon repair.

00:02:19.000 Quad tendon repair?

00:02:20.000 What happened there?

00:02:21.000 It's a torn quad tendon.

00:02:22.000 So that's the tendon above your kneecap.

00:02:25.000 So everyone that I've turned on to your stuff has loved it and has said, well, how come I didn't know about this before?

00:02:34.000 So we should explain your knees over toes guy is your Instagram handle and Athletic Truth Group, right?

00:02:43.000 Who founded the Athletic Truth Group?

00:02:49.000 Yeah, so before I was on social media, I made a business name, Athletic Truth Group, LLC. And these are your books?

00:02:55.000 Yeah, I have a couple starting books on Amazon.

00:03:00.000 Knee Ability Zero, so that's the idea of getting stronger knees.

00:03:03.000 Bodyweight, you don't need anything.

00:03:05.000 That came about during COVID. You know, I had to figure out for people there's no gym.

00:03:10.000 Right.

00:03:10.000 And then the other book goes over, like, my classic stuff.

00:03:13.000 So that's called ATG for Life.

00:03:15.000 So that was my business.

00:03:16.000 I ran a gym for seven years prior to COVID-19.

00:03:18.000 So you knew you had all these injuries.

00:03:20.000 You were really depressed.

00:03:22.000 You felt like your knees were falling apart and that was going to hinder your ability to do what you love.

00:03:26.000 You love to play basketball.

00:03:27.000 Yeah.

00:03:28.000 And so how did you devise and what research did you do to figure out all these strength and conditioning methods to strengthen your knees?

00:03:38.000 First clue was from a guy named Charles Poliquin.

00:03:42.000 So at the time, I was painting walls for my dad.

00:03:46.000 I was out of high school.

00:03:47.000 I was a bum.

00:03:49.000 When you're an athlete, you don't get a scholarship.

00:03:52.000 People think you failed at life.

00:03:54.000 But 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.

00:04:06.000 Which 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.

00:04:14.000 Exactly.

00:04:15.000 So I believed that all the way up to that time.

00:04:17.000 So I quickly started looking into this.

00:04:20.000 Charles, rest in peace, he was an older guy, so I couldn't find any video of him doing it.

00:04:26.000 But he had a disciple named Keegan Smith, an Australian strength coach.

00:04:31.000 And I could see video examples of him doing it, and they were intentionally training knees over toes.

00:04:36.000 So it was almost kind of like a shotgun thing.

00:04:40.000 I just started trying everything.

00:04:42.000 You know what I mean?

00:04:43.000 And I quickly found that what got me...

00:04:47.000 The least pain was actually the lowest level of quote-unquote knees-over-toes training, which is basically dragging a sled backwards.

00:04:54.000 And I would do anything I could find for this.

00:04:56.000 I'd put my car in neutral and have a buddy in my car, and I'd put my butt against the bumper, and just backwards.

00:05:02.000 So I'd move my car in neutral, but backwards, dragging a sled backwards.

00:05:07.000 And I used that to carry me through and went from there and was able to Return to my sport and do a lot of cool stuff.

00:05:16.000 So who figured out the dragging a sled backwards thing?

00:05:20.000 So cool.

00:05:21.000 First off, credit has to go.

00:05:23.000 This is Chinese wisdom passed down generation to generation to prevent cartilage breakdown, to prevent arthritis in elderly.

00:05:31.000 So they actually have their elderly start walking backwards.

00:05:35.000 So you have in China, you have walking backwards. 0.99

00:05:39.000 Meanwhile, in Finland, In the forestry industry, they would drag trees backwards.

00:05:45.000 So they would be dragging trees.

00:05:47.000 And then, have you heard of American powerlifting coach Louis Simmons?

00:05:52.000 Yes.

00:05:52.000 He's a legend.

00:05:53.000 Louis was trying to figure out the secret of these Finnish guys who were getting such strong knees and backs and stuff. 0.99

00:05:59.000 And they credited the forestry as their foundation.

00:06:04.000 Really?

00:06:04.000 Of dragging trees.

00:06:05.000 So he popularized And so he could probably tell someone much more in detail, but the idea of a sled, of dragging something as a form of human exercise.

00:06:19.000 That's the history as I know it.

00:06:21.000 Louis Simmons also created the reverse hyper, which I've used to strengthen my back, and I know a lot of people that had disc issues.

00:06:31.000 He developed it to deal with, it's really kind of a crazy story, because they were telling him that he needed to get his disc fused.

00:06:38.000 Because he had disc issues where his discs were pushing on his nerves, where he was having bulging issues, bulging discs.

00:06:49.000 And so he was like, well, something can press them, then something can decompress them.

00:06:54.000 So how do I decompress them?

00:06:56.000 And so he developed – you're aware of the reverse, I'm sure.

00:06:59.000 Oh, yeah.

00:06:59.000 It's an amazing machine.

00:07:00.000 And it's the first machine that I've ever seen that actively decompresses the muscles while strengthening the muscles.

00:07:06.000 So on the deceleration or the decline, it actively decompresses your spine.

00:07:12.000 And then when you ascend, when you lift your legs up, it strengthens all those lower back muscles.

00:07:17.000 It's a genius piece of equipment.

00:07:19.000 Yep.

00:07:20.000 So he was already on the side of, he didn't want to go through with the surgery.

00:07:24.000 Right.

00:07:24.000 For his back.

00:07:25.000 Yeah.

00:07:25.000 And he figured out how to rebuild his back and went on to, you know, Hit insane powerlifting numbers and stuff.

00:07:31.000 And it's the same for me.

00:07:32.000 For me, my corollary was jumping super high, you know?

00:07:36.000 So that was something I actually could never do before all my knee problems.

00:07:40.000 But because of figuring this out, all this stuff, basically figured out how to put rockets in my knees now.

00:07:46.000 That's so crazy because I've watched your videos and how high you jump.

00:07:49.000 I mean, you almost can put your chin on the rim.

00:07:52.000 It's wild.

00:07:55.000 A lot of people can jump high, but I think what's cool is this.

00:08:00.000 I was demoing some stuff.

00:08:01.000 Are you about 6'1"?

00:08:03.000 How tall are you?

00:08:04.000 6'1".

00:08:04.000 Yeah, 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.

00:08:13.000 Yeah.

00:08:13.000 That's nuts.

00:08:14.000 Yeah, 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. 0.99

00:08:26.000 Their opinions to suck!

00:08:28.000 Yeah, 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. 0.98

00:08:36.000 That's what you see when you go to a page to quickly educate on all the main stuff we're talking about here.

00:08:42.000 I've sent your stuff to so many people and some of my friends already knew it.

00:08:45.000 My friend Coleon was already doing it.

00:08:47.000 He had some knee issues and then he started doing the split squats and doing split squats completely eliminated all of his knee injuries.

00:08:55.000 I don't know if he does your whole program.

00:08:57.000 That's interesting because I follow him, but I've never talked to him.

00:09:00.000 Yeah, he's a big fan of yours.

00:09:02.000 As many of my friends are, the backwards sled thing is something that I've recently implemented.

00:09:08.000 You 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...

00:09:19.000 And it's amazing how much it's helped.

00:09:22.000 My knees feel different.

00:09:23.000 They feel like...

00:09:25.000 It's hard to say.

00:09:26.000 It's like they feel more stable.

00:09:28.000 It feels like they're more rigid.

00:09:31.000 There's more there.

00:09:32.000 I mean, they still work great with stuff.

00:09:35.000 I'm 54. I saw him out.

00:09:37.000 So for the record, he was playing with my one-year-old out there.

00:09:41.000 And your knees are bending great.

00:09:44.000 Oh, yeah.

00:09:44.000 They're very flexible.

00:09:45.000 Yeah.

00:09:46.000 So, anyways, I just want to put that out there.

00:09:48.000 Like, for anyone who hasn't seen you in action, I was very impressed.

00:09:52.000 Oh, just playing with them?

00:09:53.000 Well, just to see how your knee's been.

00:09:55.000 You can deep squat.

00:09:56.000 You can rest on your knees.

00:09:57.000 Oh, yeah, yeah.

00:09:58.000 No, I don't have any issues like that.

00:10:00.000 No.

00:10:00.000 My issues is torque.

00:10:02.000 It's from kicks.

00:10:03.000 That's my issues. 0.91

00:10:05.000 It's mostly meniscus.

00:10:07.000 The 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.

00:10:20.000 That's a lot of force, and I love to do it.

00:10:23.000 And so for me, it's like, okay, I'm not going to stop doing this.

00:10:26.000 I'm going to stop doing it when I have to stop doing it.

00:10:29.000 And 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.

00:10:34.000 Your exercises have 100% made my knees stronger.

00:10:39.000 Well, 100%.

00:10:40.000 I appreciate that.

00:10:41.000 It's really amazing.

00:10:43.000 So with those kicks, and a lot of people out there can relate, you do that because it's something you want to do.

00:10:49.000 It's not like that's the healthiest thing for your knee to go with this.

00:10:52.000 I mean, the amount of torque is probably like in the thousands of pounds every time you throw out a kick if you add all that force.

00:10:58.000 And it's the same with jumping.

00:11:00.000 Playing basketball is not good for your knees, but I want to do it.

00:11:04.000 So that's where the sled comes in because...

00:11:07.000 Every step that you're going backward, you're strengthening your knee.

00:11:11.000 But there's a fundamental difference between the sled and any other exercise that I do.

00:11:18.000 The difference is that only you move the sled.

00:11:21.000 So the sled never moves you.

00:11:23.000 When you do squats or anything like that, you're taking some degree of risk.

00:11:27.000 The weight is going to move you down, and then you're going to move it back.

00:11:31.000 So last time I was in LA, I'm on the roof of my apartment, and I have one of those internal resistance sleds up there.

00:11:39.000 And my neighbor's 82, and he wants to join me for a workout.

00:11:42.000 He doesn't know who I am.

00:11:44.000 I can instantly put him We're good to go.

00:12:07.000 The current human exercise fundamental is walking forward with a machine doing the work for you, a treadmill.

00:12:13.000 It should be the human doing the work.

00:12:17.000 Even pushing a sled would be so much better.

00:12:19.000 You can put an older person on pushing a sled. 0.90

00:12:21.000 Only they move the sled, so you don't have the, you know, with a squat or something like that.

00:12:27.000 There's a lot more chance of injury.

00:12:31.000 Right.

00:12:32.000 But we want those effects of a squat.

00:12:34.000 But for example, I go six days a week I sled and one day a week I squat.

00:12:39.000 You see the difference there?

00:12:40.000 Is that what you do?

00:12:41.000 Six days.

00:12:42.000 Every workout I sled first.

00:12:45.000 Really?

00:12:45.000 It doesn't matter if it's upper body.

00:12:46.000 I sled first.

00:12:47.000 So is that how you warm up?

00:12:49.000 That's how I warm up, but also it gets my cardio in.

00:12:53.000 If you go right to the second post, someone can see exactly the benefits I'm talking about.

00:12:59.000 You actually get a foot workout when you push a sled.

00:13:02.000 For sure.

00:13:02.000 Okay.

00:13:03.000 And so I think most of us humans, we're missing training our feet.

00:13:07.000 Yeah, I would agree with that too.

00:13:08.000 Right.

00:13:08.000 So right off the bat, and you were mentioning Louie Simmons and the reverse hyper and how it's like, how you can rebuild a back.

00:13:15.000 When you push a sled, you get a very similar effect because you're not loading your spine.

00:13:19.000 Right.

00:13:20.000 So pushing a sled...

00:13:23.000 And then going backward at least as much.

00:13:25.000 So I do more backward than I do forward.

00:13:27.000 But I sled every day.

00:13:30.000 So every time I work out, the first thing I do is I sled.

00:13:33.000 No kidding, because I've only been doing it once a week.

00:13:36.000 And I've been thinking, you know, like, I don't want to overdo this.

00:13:39.000 And that's what's interesting is that it's a lot easier to overdo exercises.

00:13:43.000 And it's the crazy, impressive exercises I can do.

00:13:48.000 That get views on posts.

00:13:50.000 The sled is not interesting.

00:13:51.000 But the sled is what I've definitely done more than any human being over the last 10 years.

00:13:56.000 So the best thing I can do is just relate the exact path I took.

00:14:01.000 So how does one know when they're overdoing the sled?

00:14:04.000 So first off...

00:14:07.000 If the sled had a thousand pounds on it, it just wouldn't move.

00:14:11.000 So you already have that difference.

00:14:12.000 It's much harder to get into a tricky situation on the sled.

00:14:16.000 And we really haven't seen such a thing.

00:14:19.000 People have asked this a lot.

00:14:21.000 What's too much?

00:14:23.000 There's actually, in the last five years, there's one dude who has sledded more than me, and I've made him my training partner now.

00:14:29.000 I'm like, dude, your mission in life is to push me.

00:14:32.000 Push me every day of my life.

00:14:34.000 You push me.

00:14:34.000 He sleds every day as well?

00:14:35.000 Go look at the second slide on that.

00:14:38.000 My training partner's 43, and he has reversed his body.

00:14:42.000 He can dunk a basketball, and he's the guy in all my posts.

00:14:45.000 So he's 43 years old.

00:14:47.000 He's the youngest-looking 43-year-old I've ever seen.

00:14:50.000 He can now dunk a basketball.

00:14:53.000 He's completely shredded. 1.00

00:14:55.000 Damn! 0.99

00:14:55.000 In the last five years. 0.99

00:14:57.000 Look at that.

00:14:57.000 That's crazy.

00:14:58.000 He's outsledded me in the last five years.

00:15:00.000 One-handed hang while he's extending his legs, contracting his abs, and holding a 45-pound plate.

00:15:07.000 Okay, he rarely does that. 0.99

00:15:08.000 But that's fucking wild. 0.99

00:15:11.000 That's wild. 0.99

00:15:12.000 What does this guy do?

00:15:14.000 He's a trainer.

00:15:17.000 Man.

00:15:18.000 Yeah. 0.99

00:15:18.000 Fucking sign me up. 0.99

00:15:20.000 Yeah, he wrote the gym book with me. 0.99

00:15:25.000 It's intended to be like our gentlest starting tips for longevity.

00:15:29.000 So that wheeled sled, what is the difference?

00:15:33.000 Does that have resistance on it?

00:15:34.000 Like, can you...

00:15:35.000 We can break it down.

00:15:36.000 That's actually the third slide.

00:15:38.000 I basically put in 100 plus hours of work just to prepare every commonly asked question from the podcast so that anyone can go see.

00:15:48.000 I love a real sled.

00:15:50.000 I heard you're putting a gym in here.

00:15:52.000 Yeah, we're putting a gym next door.

00:15:53.000 Turf and a real sled, you're going to be hooked.

00:15:57.000 But think about out of your driveway.

00:15:59.000 A real sled is tough to find a good surface for traction.

00:16:04.000 And you need friction, but if it's like choppy, that's no good.

00:16:07.000 It has to be a smooth friction.

00:16:10.000 That's the cool thing about the sled is being able to get a smooth friction.

00:16:13.000 It's kind of smooth on grass, right?

00:16:15.000 Kind of, but it depends on the grass.

00:16:17.000 Also, you'd have to have a certain degree of weather.

00:16:22.000 Yeah, that's true.

00:16:23.000 You would be susceptible to maybe your foot hitting something.

00:16:26.000 But we're 100% putting turf in next door, so that's not an issue.

00:16:29.000 How wide do you think the turf should be?

00:16:31.000 Because that's an issue we're trying to figure out right now.

00:16:33.000 It doesn't really matter how wide.

00:16:34.000 It just depends on how many sleds you're going to put in.

00:16:36.000 So I think even if it's about four feet, I think for every four feet or so you can have a sled.

00:16:42.000 Okay.

00:16:43.000 Do you mean how long or just how wide?

00:16:45.000 No, wide.

00:16:45.000 Yeah.

00:16:46.000 Because the width issue.

00:16:48.000 We're mapping out the gym right now.

00:16:50.000 So there's like a jujitsu area with kickboxing bags.

00:16:53.000 And then there's going to be...

00:16:56.000 My daughter does gymnastics.

00:16:58.000 So there's a springboard area.

00:16:59.000 And then there's cardio area and heavy bag area.

00:17:03.000 Awesome.

00:17:04.000 So we have all this stuff set up.

00:17:06.000 And we're trying to figure out where this astroturf is going to be and how wide it should be.

00:17:13.000 Yeah.

00:17:14.000 I mean, ideally, you run it just...

00:17:15.000 Along one side of the gym.

00:17:17.000 So you just let it run from one end to the other.

00:17:20.000 And 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.

00:17:28.000 So you could go like four or eight or twelve, I think you'd be fine.

00:17:31.000 That's good, because I think we have it set up for seven feet.

00:17:34.000 And it's just not going to be that many people here.

00:17:36.000 Seven's great.

00:17:37.000 It's a private gym, so it's going to be mostly comedians and guys who work here.

00:17:42.000 Exactly.

00:17:43.000 Seven's great.

00:17:44.000 Sled and turf is ideal.

00:17:46.000 And so you like that Rogue sled?

00:17:49.000 Rogue dog sled.

00:17:50.000 Because they have a handle, too, so you can push.

00:17:53.000 To me, that's the best.

00:17:54.000 If 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.

00:18:01.000 Right, 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.

00:18:10.000 That's cool.

00:18:12.000 It's not a rogue one, but I have to get a rogue one.

00:18:14.000 I love their stuff.

00:18:15.000 For most people, a waist belt will be the safest.

00:18:19.000 Why is a waist belt better than a chest?

00:18:21.000 I think it's easier to balance.

00:18:24.000 Balance?

00:18:26.000 Imagine for someone who's starting and is very fragile, and now the strap is coming all the way up to the chest area.

00:18:34.000 You're pretty fit and athletic.

00:18:37.000 But having the...

00:18:38.000 So it could still work, obviously, at the chest.

00:18:41.000 But most people will struggle with the coordination, I guess you would call it.

00:18:45.000 I see.

00:18:46.000 Should I switch?

00:18:47.000 Or is it okay what I'm doing?

00:18:49.000 I mean, if it's working, there's no need to change it.

00:18:51.000 The concept is still the same.

00:18:53.000 Yeah, I'm not having any issues with it at all.

00:18:54.000 It's just something for most people to know that a waist belt will feel...

00:18:57.000 Plus, 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.

00:19:05.000 But again, I'm taking...

00:19:06.000 People who are coming off gnarly knee injuries, people who are 70s, 80s, even 90s.

00:19:14.000 So I just want to make sure it's all the safest data.

00:19:17.000 Yeah, no, that totally makes sense.

00:19:18.000 I also was doing another one of your recommendations, which is going backwards on the treadmill with the engine off.

00:19:26.000 But I should tell you, my friend Phil, who used to own a gym, said that you could blow out the engines that way.

00:19:32.000 Yeah, my post on that one says...

00:19:35.000 Great for the human, maybe not great for the machine.

00:19:37.000 Yeah, apparently...

00:19:39.000 I put that in every post now.

00:19:41.000 Like, 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.

00:19:53.000 Someone needs to develop an ATG treadmill where it can handle that kind of resistance.

00:19:59.000 Yeah.

00:19:59.000 What about one of those, well, those aren't strong enough.

00:20:02.000 I have one of those air runners, which is awesome for running on.

00:20:07.000 You know, it's like the self-propelled.

00:20:08.000 It's actually, I think, what did they say, Jamie?

00:20:11.000 It's like 15% harder than regular running?

00:20:15.000 Something like that, right?

00:20:16.000 I like it a lot.

00:20:17.000 I'm a big fan of that.

00:20:19.000 It's great for running.

00:20:19.000 Yeah.

00:20:20.000 If they come out with a model that you can put resistance.

00:20:23.000 Right.

00:20:24.000 Because people have sent me video, I'm like, that could be a little sketch trying to go backward on it.

00:20:29.000 Yeah, there's no resistance.

00:20:30.000 It's too easy.

00:20:31.000 So let's break down that point, because it's actually the resistance...

00:20:34.000 Right.

00:20:57.000 I think?

00:21:11.000 You're now actually working your knees in that similar motion of the kick or in basketball, the landing or the jump, these positions that really hurt at the point of impact.

00:21:20.000 And you notice how you're able to get like circulation?

00:21:23.000 So that's part of the trick is to get those knees to heal.

00:21:26.000 Okay, we got to get them stronger, but how do we get them to heal at the same time without the strength work increasing the risk of injury?

00:21:32.000 You see what I mean?

00:21:33.000 So it can be tough to get out of that knee injury, knee pain cycle.

00:21:38.000 And that's where the sled comes in.

00:21:39.000 It's a solution.

00:21:40.000 I am, yeah, I mean, I'm someone who has worked my legs out forever, like most of my life, but I've never done these exercises. 0.62

00:21:50.000 And part of me is like, how the fuck did I not know about this?

00:21:53.000 How am I finding out about this from Jamie and then from Instagram? 0.98

00:21:57.000 I mean, from you, really.

00:21:59.000 It's very simple.

00:21:59.000 It's very simple how this occurs.

00:22:01.000 So I wasn't taught it either and didn't get a scholarship to college.

00:22:07.000 Painting walls during the day.

00:22:09.000 I had no backup plan.

00:22:11.000 So I was like, all right, I'm not gonna make it as a basketball player.

00:22:15.000 I'm just gonna figure out how to bulletproof my knees.

00:22:17.000 So then I start really digging into the corners of the earth to find data.

00:22:22.000 You see what I mean?

00:22:23.000 Everything we're talking about right now We're good to go.

00:22:46.000 Worked really hard on it.

00:22:48.000 Rejuvenate my knees.

00:22:50.000 Managed to market myself and get a college basketball scholarship.

00:22:53.000 Played two years at a junior college.

00:22:55.000 You know, like in America, we have these two-year JUCO. A lot of wild stories.

00:23:01.000 Had an amazing coach there.

00:23:04.000 Kept healing my knees while playing.

00:23:06.000 So like I was improving as I was going through my first two years of college.

00:23:09.000 Got a full ride D1 scholarship at age 23. Wow.

00:23:13.000 So I went from Mr. 18-year-old on my butt. 0.98

00:23:16.000 Oh, you know, like people from my hometown. 0.88

00:23:19.000 By the time I was 23 getting a D1 scholarship, it was like, what the heck is going on?

00:23:23.000 So I actually had started training kids in the summer just because it was like this unbelievable thing that had happened.

00:23:28.000 But here's what I'm getting to.

00:23:31.000 I go to this Division I school.

00:23:34.000 And the strength coach, who has his degrees from college and everything, he's not going to let me do my drills.

00:23:41.000 The very things that got me the scholarship.

00:23:45.000 Isn't that a wild concept?

00:23:46.000 What did he say?

00:23:47.000 You're not allowed to do your knees over toes stuff here.

00:23:51.000 So the school gave me a scholarship.

00:23:55.000 Full ride.

00:23:56.000 I'm gonna be living out my dream, having a chance to play in March Madness, whatever.

00:24:00.000 Now, I mentioned I was 23. So I get a call from the head coach before the season, and he tells me, NCA has denied your eligibility.

00:24:10.000 They say your clock is up.

00:24:12.000 None of us knew.

00:24:13.000 It's a very rare thing.

00:24:14.000 I've never heard of this happening, of someone fixing their knees and then later going to college.

00:24:19.000 So 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.

00:24:32.000 So it's like it's not his fault.

00:24:34.000 He's just doing what he learned in the textbook.

00:24:36.000 How the heck is the textbook going to change?

00:24:38.000 You see what I mean?

00:24:39.000 Did you have a conversation with him privately?

00:24:43.000 Anyone can relate.

00:24:44.000 If 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.

00:24:52.000 You're risking getting in murky water, having a bad reputation on the team.

00:24:59.000 So I never got past that opening conversation with him of like, I've been doing these things.

00:25:06.000 So did he see you doing it?

00:25:07.000 How did this happen?

00:25:08.000 Yeah, I told him which exercise.

00:25:09.000 These are the things I've been doing that have me able to play because I couldn't play before.

00:25:16.000 Explain how the conversation takes place.

00:25:19.000 So I meet him.

00:25:21.000 He's going to be running my program.

00:25:22.000 Right.

00:25:23.000 And I say, okay, I need to add in these things.

00:25:26.000 Like you've seen these knees over toes split squats, right?

00:25:29.000 Very uncommon exercise.

00:25:31.000 No, no, no.

00:25:32.000 You're not going to be doing that here.

00:25:33.000 So it's just a total stop.

00:25:35.000 So I'm not going to be doing...

00:25:36.000 So he tells you you can't do them.

00:25:39.000 No knees over toes.

00:25:40.000 But does he say why?

00:25:41.000 No.

00:25:41.000 It's no knees over toes in his gym.

00:25:45.000 So I knew I was going to have to be going, you know, just on my own time outside of school and classes and workouts to keep up my routines.

00:25:54.000 So when this whole thing went on, with my eligibility getting denied, the head coach thought I should just get a lawyer.

00:26:03.000 I'd be able to fight it.

00:26:04.000 But I actually just...

00:26:06.000 Withdrew from the thing and became a trainer.

00:26:08.000 So when he was saying this to you, did you try to argue it?

00:26:13.000 Did you try to say, this is what's helped me?

00:26:15.000 This is what got me here?

00:26:17.000 Exactly.

00:26:17.000 And what did he say?

00:26:19.000 No knees over toes in his gym.

00:26:20.000 Did you show him some of the literature?

00:26:22.000 Did you show him some of the Poliquin stuff?

00:26:24.000 No, I never got that far.

00:26:25.000 But it was also, for me, being a new recruit college kid, it was like, That was an intimidating moment for me.

00:26:33.000 You know what I mean?

00:26:34.000 I didn't have excellent communication skills.

00:26:36.000 I was a nobody, you know?

00:26:38.000 I was just a new recruit. 0.98

00:26:40.000 That sucks. 0.91

00:26:41.000 Yeah, but... 0.97

00:26:45.000 I think?

00:27:03.000 From the moment that data comes out, it's not like the textbooks magically all switch.

00:27:08.000 The whole curriculum and textbooks and the tests.

00:27:11.000 So even in my first couple years of college, I would have to be guessing on tests.

00:27:16.000 Is the answer the actual answer that's up to date right now?

00:27:20.000 Or is the answer what the textbook thinks is the answer?

00:27:24.000 Does that make sense?

00:27:24.000 Yeah, I understand what you're saying.

00:27:25.000 And it goes like that for diet.

00:27:27.000 And you see like new data is constantly coming out, right?

00:27:30.000 Yeah.

00:27:30.000 So that's why for me, it's really nothing.

00:27:36.000 I'm not even trying to be critical of that system.

00:27:39.000 There's so many cool aspects to college and stuff like that.

00:27:46.000 We're good to go.

00:28:02.000 Making results in person.

00:28:04.000 So I had a gym for seven years, and I became known as the knee guy.

00:28:08.000 Where was your gym at?

00:28:09.000 Clearwater, Florida.

00:28:10.000 It's like a beach town by Tampa.

00:28:11.000 Sure.

00:28:12.000 Oh, cool.

00:28:13.000 So 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.

00:28:24.000 So I hated social media at the time.

00:28:26.000 Why'd you hate social media?

00:28:27.000 This was only a few years ago.

00:28:29.000 I don't know.

00:28:30.000 What reasons could you come up with?

00:28:32.000 All of them?

00:28:33.000 Exactly.

00:28:35.000 But 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.

00:28:49.000 You know what I mean?

00:28:50.000 I really liked Gary Vee because he had a positive vibe.

00:28:54.000 You know what I mean?

00:28:54.000 Maybe too positive.

00:28:55.000 I'm just kidding.

00:28:57.000 I really like Gary Vee because it seemed like you could be yourself and actually win on social media.

00:29:04.000 Yeah.

00:29:04.000 And you're the same way.

00:29:06.000 You're just you.

00:29:07.000 And you're winning more than anyone.

00:29:09.000 That's another conversation.

00:29:11.000 Thanks for everything you're doing.

00:29:12.000 You're the voice for us right now.

00:29:14.000 I don't want to be.

00:29:16.000 I understand.

00:29:17.000 I understand.

00:29:18.000 I can't even imagine.

00:29:19.000 But...

00:29:20.000 There are examples you can just be you.

00:29:22.000 You can just try to help people.

00:29:24.000 You don't have to be perfect.

00:29:25.000 I can make as many mistakes as the rest.

00:29:27.000 But tomorrow I'm going to go out and I'm going to try to help people.

00:29:28.000 And the next day I'm going to go out and I'm going to try to help people.

00:29:30.000 And that's how I'm going to measure my life, by how much I help people.

00:29:33.000 There's no ego.

00:29:34.000 If I made a mistake, move on, try to help people.

00:29:36.000 So I've just been doing that since.

00:29:38.000 And I did count up, though, for, you know, if someone wanted to be realistic about it.

00:29:43.000 If you're like me, you're from a small town, you have no special connections or anything.

00:29:48.000 I answered over 500,000 messages.

00:29:51.000 Oh my god.

00:29:53.000 Before I hit like 100,000 followers.

00:29:57.000 Oh my god.

00:29:58.000 So I'm at like...

00:29:59.000 How do you have the time for that?

00:30:04.000 Do you give yourself like an allocation?

00:30:08.000 I'm very organized.

00:30:08.000 I also have gone multiple years of my life without any entertainment sources whatsoever.

00:30:13.000 It's like this past year, 2021, I did no TV, no Netflix, no video games, not a single sports game of any kind.

00:30:20.000 Oh my god.

00:30:21.000 Yeah.

00:30:22.000 That sounds monastic.

00:30:25.000 Well, 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.

00:30:38.000 People aren't aware of it the way I am.

00:30:40.000 How do I get there?

00:30:40.000 Okay, I want to get lucky.

00:30:42.000 I want my post to do well.

00:30:43.000 I want people to know what I know.

00:30:46.000 So I tried to put luck on my side and literally work at it harder than anyone else was going to work at putting the negatives out there.

00:30:56.000 Here's this empowering, positive thing I'm trying to get out.

00:30:59.000 Went hard at it.

00:31:00.000 It's clearly effective.

00:31:01.000 It's just, it's very amazing the kind of dedication that it takes to have no entertainment, no Netflix, no video games.

00:31:09.000 Jamie would die.

00:31:10.000 Look at him over there.

00:31:11.000 He would literally die.

00:31:12.000 One of the best things I ever did.

00:31:13.000 I did no cheat meals the whole year, too.

00:31:15.000 What?

00:31:15.000 Yeah.

00:31:16.000 Nothing?

00:31:17.000 No cheat meals.

00:31:18.000 Well, you're pretty shredded.

00:31:19.000 I appreciate that.

00:31:20.000 But...

00:31:22.000 No pizza?

00:31:23.000 No.

00:31:25.000 My wife's out there and she's honest.

00:31:26.000 She would rat me out if I was lying to you.

00:31:28.000 I'm sure.

00:31:29.000 But I got something really good out of that.

00:31:32.000 And I've rolled around in this year and I haven't.

00:31:34.000 I didn't go back.

00:31:35.000 Because when you finish the end of the night and...

00:31:41.000 We're good to go.

00:31:58.000 I've taken that kid on like a thousand walks on my chest, you know what I mean?

00:32:02.000 And we're super tight.

00:32:04.000 And I've helped so many people.

00:32:06.000 Your kid is very tuned in.

00:32:07.000 I appreciate that.

00:32:08.000 He's fun.

00:32:10.000 He looks at you like when we're playing with the Hyperice vibrating ball.

00:32:14.000 We have this massage ball.

00:32:16.000 It's called Hypersphere, I believe it is.

00:32:20.000 And 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,

00:32:36.000 well, it's not going to seem weird to you.

00:32:39.000 You're an athletic guy.

00:32:40.000 So I put my hood on and I put this vibrating ball and I started doing these rolling things in my neck.

00:32:45.000 And your son was like, what is going on over there?

00:32:47.000 And so then when I give it to him, I was pointing to the little button.

00:32:51.000 And how old is he?

00:32:52.000 One.

00:32:53.000 He'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.

00:33:02.000 He's tuned in, man.

00:33:05.000 Obviously, the time that you spend with him, interacting with him, is really having an effect on him, and he's obviously very smart, too.

00:33:13.000 Man, super appreciate that.

00:33:15.000 Oh, it's so cute to watch him play with that ball.

00:33:17.000 It's his new favorite toy.

00:33:17.000 Well, it's his now.

00:33:18.000 Even to me, I'm like, how does he zone in on that tiny...

00:33:20.000 Now he can do it within minutes.

00:33:22.000 He just already had it down.

00:33:24.000 Yeah, well, it's cool.

00:33:26.000 He spends a lot of time outdoors.

00:33:29.000 If I'm not watching TV, you know, he's not really...

00:33:31.000 I don't put him in front of screens and stuff.

00:33:33.000 Oh, that's great.

00:33:34.000 Now, I'm not going to withhold him at all.

00:33:37.000 He's going to be free to eat pizza.

00:33:38.000 He's going to be free to, you know, be in front of screens.

00:33:40.000 And I think what's realistic is, like, I think if I live this way that I like to live, Monday through Friday, I think he'll be cool with that.

00:33:48.000 He'll be like, alright, dad doesn't watch TV during the week.

00:33:51.000 You know what I mean?

00:33:51.000 We can still watch a movie.

00:33:52.000 We can still have pizza on the weekend.

00:33:54.000 That's still 104 days a year to be normal.

00:33:56.000 But I've really fallen in love with this style.

00:34:07.000 Yeah, that is true.

00:34:09.000 I think you actually enjoy what you do and when you enjoy what you do, you're not longing for something that you appreciate doing.

00:34:18.000 I think there's a real problem with a lot of people that their day is a lot of suffering.

00:34:23.000 Yeah.

00:34:24.000 And, you know, not real suffering, but it's discomfort.

00:34:28.000 I know what you mean.

00:34:28.000 They don't enjoy it.

00:34:29.000 They don't like their job.

00:34:30.000 And 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.

00:34:41.000 Yeah, 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.

00:34:47.000 But it's, I get it.

00:34:48.000 I'm I get it, too.

00:34:50.000 But I see what you're saying, too.

00:34:52.000 Anything you're describing, I've been addicted to.

00:34:54.000 You know what I mean?

00:34:54.000 So I totally get it.

00:34:56.000 And like you said, with doing stuff during the day that we don't want to do, I can relate to that, too.

00:35:01.000 You know what I mean?

00:35:02.000 Yeah.

00:35:02.000 That was kind of how school was a lot for me.

00:35:05.000 So one thing with my kid...

00:35:07.000 Super simple.

00:35:08.000 It's like, okay, when it comes time and you get to think about reading, and that can become stressful.

00:35:13.000 You have to read these books and stuff.

00:35:15.000 Imagine if we just picked what we wanted to read about.

00:35:17.000 Right.

00:35:17.000 I think we'd be better at reading.

00:35:19.000 Well, I figured that out when I was young because I was absolutely convinced that I was going to be a loser.

00:35:25.000 Because I couldn't concentrate in school.

00:35:28.000 I didn't care.

00:35:29.000 I could not pay attention.

00:35:31.000 And 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. 1.00

00:35:40.000 They would have said, this kid's fucked. 0.97

00:35:42.000 Like, 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. 1.00

00:35:50.000 I guarantee. 0.99

00:35:51.000 Because I couldn't- I did not give a fuck what they were talking about. 0.99

00:35:54.000 And so I thought that I was going to be a loser. 0.99

00:35:57.000 I was like, I'm just- I can't work. 0.71

00:35:59.000 I can't- I just can't focus.

00:36:01.000 Then I discovered martial arts.

00:36:03.000 And I could do nothing else.

00:36:06.000 I was- all I could think about was that.

00:36:08.000 And I was super focused.

00:36:11.000 And then I realized, like, oh, I just need to find something I like.

00:36:15.000 And it just is like a bell went off.

00:36:18.000 And then there's an expression that I learned when I was doing Taekwondo when I was young.

00:36:24.000 Is that martial arts are a vehicle for developing your human potential.

00:36:29.000 And that is an amazing statement. 0.72

00:36:33.000 And it proved to be so fucking accurate. 0.84

00:36:36.000 Because... 0.91

00:36:37.000 What 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.

00:36:47.000 And it set the tone for my entire life.

00:36:50.000 Like all of my work ethic, all the things that I've done since then, I mean...

00:36:56.000 All 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. 0.99

00:37:05.000 It's just that I am fiercely opposed to focusing on something I don't give a shit about. 0.99

00:37:10.000 But when there's something I do give a shit about, I am fucking all in and I become obsessed. 0.99

00:37:16.000 I 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. 0.98

00:37:29.000 I just am completely opposed to being forced to do something that's uninteresting.

00:37:33.000 And that is the majority of...

00:37:38.000 The majority of this country is stuck in a situation where they have to do something they're not really interested in.

00:37:43.000 And so what do they do?

00:37:46.000 They find enjoyment out of the social aspect of work, working with people that they like.

00:37:51.000 So that's good.

00:37:52.000 So they're doing something they don't like, but at least they like the guys at work and they like the people that they interact with.

00:37:57.000 So that's where they get their enjoyment from.

00:38:00.000 And then when they get home, then they find some other stuff to do.

00:38:04.000 Yeah.

00:38:04.000 That's powerful, but it totally makes sense.

00:38:07.000 Yeah.

00:38:08.000 It seemed like it was a character flaw, but actually it was a great ability you had.

00:38:12.000 And by not being focused on stuff you weren't interested in, that means it was opening you up to focus on some really powerful stuff.

00:38:20.000 You see what I mean?

00:38:20.000 Yeah.

00:38:22.000 If Joe Rogan had just gone with the flow, you know what I mean? 0.98

00:38:25.000 Yeah, if I'd given in, I would be fucking doomed. 0.97

00:38:28.000 You see what I'm saying? 0.97

00:38:28.000 I would not be me, for sure. 0.97

00:38:29.000 I wouldn't be as successful.

00:38:31.000 Exactly.

00:38:31.000 And there's also a thing about energy.

00:38:34.000 Like, kids have so much energy.

00:38:35.000 They don't want to sit down.

00:38:37.000 Yeah.

00:38:38.000 And do something boring hour after hour.

00:38:40.000 So if you have a boring class and that class is over and you have another boring class and that class is over.

00:38:45.000 And also I went to public school and a lot of the teachers, it's not a knock against public school, some of the teachers were great.

00:38:51.000 But a lot of the teachers were like really uninterested.

00:38:54.000 They were just showing up and doing their job and all they wanted was you to listen and pay attention. 0.97

00:38:59.000 And I couldn't fucking care less. 0.96

00:39:02.000 I really couldn't. 0.99

00:39:03.000 And I was completely sure that I was going to be a loser. 0.84

00:39:06.000 I was so insecure about it.

00:39:08.000 I was thinking about my future and I was like, man, what am I going to be?

00:39:13.000 There's not a thing that interests me. 0.98

00:39:16.000 This sucks. 0.97

00:39:17.000 And I was convinced that this was because there was something wrong with me. 0.97

00:39:22.000 Until I found something that I loved.

00:39:24.000 And then I got so good at it so quickly and I was so dedicated.

00:39:27.000 I was like, oh, okay.

00:39:30.000 And 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.

00:39:38.000 You just have to dedicate yourself to it.

00:39:40.000 Bingo.

00:39:41.000 That's what a lot of people don't realize or don't have the opportunity to learn.

00:39:47.000 Because 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.

00:39:56.000 Hey, Jill, you're going to be a lawyer.

00:39:58.000 You're going to do this or you're going to do that.

00:39:59.000 And this is what the family wants.

00:40:01.000 And then you're trapped. 1.00

00:40:03.000 You're fucking trapped. 0.99

00:40:04.000 And maybe you really want to do something else. 0.99

00:40:06.000 Maybe there's something that's exciting to you.

00:40:08.000 I was lucky.

00:40:09.000 My parents were like, I mean, if you finish with the knee stuff I had and no recruitment for college and I'm still like, yeah, I'm still going to be a basketball player.

00:40:19.000 And they were like, okay, yeah, you are.

00:40:22.000 That's great.

00:40:22.000 Now they're like, you're still going to work hard in the meantime.

00:40:25.000 Yeah.

00:40:25.000 But they never made me think that they didn't think I was going to make it as a basketball player.

00:40:31.000 That's good.

00:40:32.000 Because my mom did not think I was going to make it as a comedian.

00:40:35.000 Yeah.

00:40:36.000 And she didn't think I was going to make it as a fighter either.

00:40:38.000 She was like, what are you doing if you're going to get hurt?

00:40:41.000 But that's just because she's a mom. 1.00

00:40:43.000 If you're a baby, someone you make in your body wants to kick people in the head for a living, you're like, what the fuck are you doing? 1.00

00:40:49.000 Don't do that. 0.99

00:40:51.000 It's got to be, I mean, it's immensely hard now to be a parent. 0.97

00:40:56.000 But to be a parent in the 1960s when my mom gave birth to me, I'm like, fucking, who knew what to do? 0.92

00:41:03.000 No one had any good data. 0.98

00:41:05.000 You had Dr. Spock.

00:41:06.000 He wrote a couple of books.

00:41:08.000 There's so little to...

00:41:11.000 People didn't understand how much variety there are in human beings and what their interests are and what their desires are.

00:41:19.000 They really just didn't know.

00:41:20.000 So 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.

00:41:31.000 And so you kind of like...

00:41:32.000 You adjusted based on your instincts and what you've learned along the way, but all you learned was from the way you were raised.

00:41:40.000 Today, 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.

00:41:55.000 One of the things I've found with my kids is introducing them to sports.

00:41:59.000 Getting them used to losing.

00:42:02.000 And losing is important.

00:42:03.000 It's very important.

00:42:05.000 And learning why you lost.

00:42:06.000 And learning to make adjustments.

00:42:08.000 And learning that bitter sting.

00:42:11.000 One of my kids was playing basketball and they had a terrible game and I was like, listen, it is so much better.

00:42:18.000 to 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%. 0.50

00:42:38.000 It really is.

00:42:39.000 It's a complicated formula, but it's also simple.

00:42:42.000 It'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...

00:42:59.000 How am I going to feed myself?

00:43:02.000 How am I going to prosper in life? 0.98

00:43:04.000 How am I going to not be a loser?

00:43:07.000 How 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?

00:43:18.000 It's really how we handle losing is low-key.

00:43:21.000 It's so important.

00:43:23.000 You know Mark Bell?

00:43:24.000 Yes.

00:43:26.000 That guy mentors me so well.

00:43:28.000 He sends me messages all the time.

00:43:29.000 We stay super tight.

00:43:31.000 Just this morning, he was like, life is low-key how you handle losing.

00:43:34.000 It's a lot of it.

00:43:35.000 Yeah.

00:43:36.000 It's a lot of it.

00:43:38.000 Losing is so important in everything.

00:43:40.000 Bombing and comedy has been one of the most important teachers ever.

00:43:43.000 For me.

00:43:44.000 Because especially once you get your legs... 0.99

00:43:47.000 In the beginning, it can be fucking ruthless. 0.87

00:43:49.000 But 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. 0.89

00:43:57.000 Because it makes you go back and reassess and dig in Some people, though, not.

00:44:03.000 Like, 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.

00:44:13.000 It's the same thing that happens with fighters when they lose.

00:44:15.000 When 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.

00:44:27.000 And you're like, wow, this guy has real world-class championship potential.

00:44:31.000 And then they have a loss.

00:44:33.000 And that loss devastates their confidence.

00:44:35.000 And sometimes they never bounce back.

00:44:37.000 Sometimes they bounce back, but there's some struggles, and then they return.

00:44:41.000 A good example is Francis Ngannou.

00:44:44.000 Francis 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.

00:44:53.000 And Francis was this juggernaut who was destroying everybody.

00:44:59.000 Made it to the UFC heavyweight title and then got beaten up by Stipe Miocic.

00:45:07.000 He's the most accomplished heavyweight champion of all time, Stipe.

00:45:10.000 He's one of the all-time greats without a doubt.

00:45:12.000 Goes down in history as one of the all-time greats.

00:45:14.000 Stipe 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. 0.99

00:45:25.000 Francis was devastated after that fight, and for the next fight, he fought like shit. 0.85

00:45:30.000 He had another fight afterwards. 0.97

00:45:33.000 And 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.

00:45:41.000 But 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.

00:45:56.000 It was terrible.

00:45:57.000 But it was just his psychological defeat.

00:46:00.000 It wasn't just a physical defeat to Stipe Miocic.

00:46:03.000 It was a remnants of the psychological defeat.

00:46:05.000 But 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.

00:46:23.000 Just knocked him out, and now he's the heavyweight champion of the world.

00:46:26.000 So it's one of those things where it's like, ooh, after the Stipe fight, let's see how he rebounds.

00:46:32.000 He didn't rebound good at all.

00:46:33.000 It looked terrible in the Derrick Lewis fight.

00:46:35.000 And everybody was like, he might not ever make it. 0.98

00:46:38.000 Now, boom, he's the heavyweight champ of the world and one of the scariest motherfuckers to ever walk the face of the earth. 0.98

00:46:43.000 He figured it out. 0.98

00:46:44.000 But he figured it out partially because of that loss.

00:46:48.000 If he just went in there and knocked out Stipe in the first round in that first fight...

00:46:53.000 He probably wouldn't be the fighter he is today.

00:46:55.000 Probably worked harder.

00:46:56.000 Yeah, he probably worked harder, learned more, developed his endurance more, realized how to pace himself more.

00:47:01.000 It was the most valuable yet painful lesson.

00:47:04.000 And those losses are so much better than those wins.

00:47:07.000 If you think of his wins like the knockouts of Curtis Blades or the knockouts of Junior Dos Santos, I'm sure it boosted his confidence.

00:47:13.000 I'm sure it showed him that he could perform at the highest level in the big stage, but Not as much as that loss. 0.89

00:47:19.000 That loss was like, that's the burning embers that will not fucking go out. 0.56

00:47:24.000 Probably still feels him. 0.97

00:47:25.000 Probably. 1.00

00:47:26.000 Probably gets up to pee in the middle of the night and is like, fuck! 0.99

00:47:29.000 That guy kicked my, even though he knocked him out in the rematch. 1.00

00:47:31.000 It's probably this, in the back of his head.

00:47:34.000 But I think it's something most of us go through life and never quite realize is that the future is unwritten.

00:47:38.000 Yes.

00:47:39.000 You can be typecast, you can this.

00:47:42.000 I was typecast as the fragile knee guy.

00:47:44.000 I had nicknames for this.

00:47:45.000 My high school nickname was Old Man.

00:47:47.000 Really?

00:47:47.000 Because of my knees.

00:47:49.000 Now, it's like, that's my ultimate advantage now, is my knees when I play basketball.

00:47:54.000 That's so wild.

00:47:55.000 The thing I was worst at is now what I'm best at.

00:47:57.000 That's so wild.

00:47:59.000 Yeah, 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.

00:48:10.000 And what about people that have a lot of cartilage damage and meniscus damage?

00:48:15.000 More damage, the more you need the sled because it gets the circulation.

00:48:19.000 The toughest thing is when you start losing that ability to communicate to an area.

00:48:24.000 So if you usually have great knee bend and blah, it's very easy to get in there, work out your legs.

00:48:29.000 What happens when you can't even figure out how to work out your legs because your knees hurt so much?

00:48:33.000 You see what I mean?

00:48:34.000 That's where the sled is the trick.

00:48:36.000 We haven't really seen...

00:48:38.000 There's no such thing as, like, too much damage when it comes to just...

00:48:42.000 Okay, if you can walk, you can walk backwards.

00:48:44.000 If you can walk backwards, you could drag a pound backward, two pound.

00:48:47.000 Keep going.

00:48:48.000 More circulation while getting strength at the same time.

00:48:51.000 You can will yourself out of extremely devastating knee issues.

00:48:56.000 But I would say that you'd have to put in 100 miles resisted backwards to know for sure, you know, oh, am I actually doomed?

00:49:06.000 Or not.

00:49:07.000 And the more you do it, you start getting more communication in the area, you start getting stronger, it starts getting better.

00:49:12.000 So that's been my formula for a long time now.

00:49:14.000 And I think it would take the average person about five years of consistent work.

00:49:18.000 But that would seem like, oh my god.

00:49:20.000 Five years, you know?

00:49:22.000 But we don't think anything of spending decades to become good at a bench press or martial arts, you know what I mean?

00:49:31.000 Or the piano.

00:49:32.000 Well, 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.

00:49:39.000 Still getting cardio.

00:49:40.000 Yeah, it's not like you hit pause on the world and like, oh, let's just pause life and time and I'll do something else for five years.

00:49:48.000 No, five years are going to happen.

00:49:49.000 I'm talking five minutes or a lot, you know what I mean?

00:49:51.000 Yeah.

00:49:51.000 I'm talking about 100, like my average is about 100 meters a day backward.

00:49:56.000 That's it?

00:49:57.000 Yeah.

00:49:57.000 Oh, okay.

00:49:59.000 I was doing long sessions.

00:50:01.000 You can.

00:50:01.000 Is that good?

00:50:02.000 Is that bad?

00:50:04.000 Like, I'm not sore.

00:50:05.000 I think over the years, I've seen that the more frequent, because it allows you to get that circulation, having a really good setup and getting it in more frequently, I've seen this work really well.

00:50:19.000 What is it about going backwards?

00:50:20.000 Yep.

00:50:22.000 So, anyone listening to this could stand in front of a mirror right now.

00:50:25.000 And if you went to take your first step backward and paused right where you're at, first off, your knee is over your toes.

00:50:32.000 Now, What originally scared people out of knees over toes is that when your knee is over your toes, there's more pressure on your knee.

00:50:39.000 That's the position that the pressure goes into the knee when your knee is over your toes.

00:50:43.000 But now it's been found out that bodies with more pressure on them age biologically younger, not the other way around.

00:50:52.000 So it's actually when we start avoiding these areas of pressure that a joint will degrade and get really fragile.

00:50:58.000 So this is a way to get that pressure in a safe way with your knees over your toes.

00:51:03.000 So every step backward, you're strengthening your knees over your toes to some degree.

00:51:07.000 The better you get at it, the more you do it, the more you add up that pressure that actually makes the area stronger and gets it to heal and gets it to be younger.

00:51:17.000 So there was a gross misunderstanding of knee over toes equals more pressure on your knee, therefore avoid the area completely.

00:51:24.000 And I can see why that would be.

00:51:26.000 That could make sense.

00:51:28.000 But that was just a conclusion based on seeing that there was more pressure, not realizing that the way human bodies age and stuff, they actually need motion and pressure, even something like compression, like a knee bending all the way.

00:51:43.000 Motion and compression is how you get synovial fluid to carry nutrients to the joint.

00:51:49.000 So we would think avoid bending a joint to make it last longer.

00:51:53.000 It's the opposite.

00:51:54.000 Now, just forcing into pain, that wouldn't make sense either short term.

00:51:58.000 You see what I'm saying?

00:51:59.000 So my job is like an art of how do you get motion and compression and pressure?

00:52:05.000 How do you do all that stuff safely?

00:52:07.000 So it's a subject in itself, but that's not a subject that you can learn in any textbook yet.

00:52:14.000 You see what I'm saying?

00:52:15.000 Right.

00:52:16.000 But that will be in the textbooks.

00:52:17.000 It's all being...

00:52:19.000 These are actually like just basics of physics and anatomy and how the body works.

00:52:23.000 But exercise is pretty new if you think about it, you know?

00:52:27.000 Yeah, like rigorous exercise on large scale, like amongst the entire population of the planet.

00:52:31.000 How old is that?

00:52:32.000 Is it 100 years?

00:52:33.000 Right.

00:52:34.000 There's no way it's...

00:52:35.000 Right.

00:52:35.000 And okay, when did it get common and stuff?

00:52:38.000 Arnold Schwarzenegger and guys popularized it.

00:52:40.000 Yeah.

00:52:41.000 But they were trying to pump up their muscles.

00:52:42.000 They weren't worried about long-term knee issues and stuff.

00:52:45.000 Well, when did the Olympics get really popular?

00:52:48.000 Yeah.

00:52:50.000 What was the first year?

00:52:52.000 Well, obviously it was very political during World War II, right?

00:52:55.000 And it was in World War I as well, right?

00:52:59.000 It's been going for a while.

00:53:01.000 So we're talking the early 1900s there.

00:53:06.000 What was the year where the Olympics became something that everybody was aware of?

00:53:11.000 First of all, when did they start?

00:53:14.000 I don't know.

00:53:15.000 1896. 1896. Where was the first one?

00:53:17.000 Greece.

00:53:18.000 Greece.

00:53:18.000 Oh, of course.

00:53:19.000 Well, I believe so, yeah.

00:53:21.000 Interesting.

00:53:22.000 Now, I know that dating back to the late 1800s, there was already evidence in books of people doing that Nordic hamstring curl exercise.

00:53:31.000 Really?

00:53:31.000 The concept of exercising with our own body weight goes back quite a long time.

00:53:38.000 So someone was holding the ankles down, or what were they doing?

00:53:41.000 Yeah, it was in a sort of gymnastic setting.

00:53:43.000 So that exercise dates back to gymnastic background.

00:53:46.000 And that's basically, that's being able to levitate your body from behind your knee.

00:53:50.000 So there's another example of like, what do I teach?

00:53:54.000 Okay, pull-ups, super common.

00:53:57.000 You can go into any gym in the world.

00:53:59.000 People want to be strong with their own body weight, but not behind their knee.

00:54:02.000 There's not, those Nordic benches I use, they're not set up for that. 1.00

00:54:06.000 Where does one get one of those Nordic benches?

00:54:08.000 Right now, Rogue or Soranex.

00:54:11.000 And they call them either floor glute ham or poor man's glute ham.

00:54:15.000 And really, it's a cheap...

00:54:17.000 Super cheap device.

00:54:18.000 Well, I have a glute ham machine too.

00:54:20.000 Can I do it off of that?

00:54:21.000 It's similar.

00:54:22.000 That one rolls the pressure from the knee to the hip.

00:54:25.000 So that's like a great foundation.

00:54:27.000 But it's not as much pressure behind the knee.

00:54:29.000 Right.

00:54:30.000 But I know exactly what you're talking about.

00:54:31.000 Awesome, awesome device.

00:54:33.000 And that would be great.

00:54:34.000 That would be totally acceptable if someone was doing that.

00:54:37.000 But it wouldn't be as much pressure behind the knee.

00:54:39.000 So the pressure behind the knee is key because that's what strengthens the knee.

00:54:42.000 If you want to have a really...

00:54:43.000 This is the rogue one?

00:54:45.000 Yeah.

00:54:46.000 I'll bring mine in.

00:54:47.000 I got one.

00:54:48.000 Oh, you got one of these?

00:54:49.000 Yeah.

00:54:49.000 Now, someone can see this.

00:54:50.000 If you go to my Instagram, if you go to the fifth post, you can see this in action.

00:54:57.000 So someone can see what we're talking about.

00:54:59.000 So the one that says most people are in pain.

00:55:00.000 I feel like we should put orders in before this podcast comes out.

00:55:04.000 You definitely should if you want one.

00:55:08.000 That tib bar, I love that thing.

00:55:10.000 Yeah.

00:55:10.000 Someone sent me the newest ones.

00:55:13.000 Here's the Nordic coming up. 1.00

00:55:14.000 Okay, there it is.

00:55:15.000 Now my mom's controlling it on the way down. 1.00

00:55:16.000 I was going up.

00:55:17.000 But this post was illustrating an example that there are muscles that...

00:55:21.000 Like the tibialis muscle, it's that muscle on the front of the shin.

00:55:24.000 You can see it at the start of this post if you just let the post play again.

00:55:28.000 So most people in pain, we've been lifting.

00:55:29.000 We've been lifting loads to failure.

00:55:32.000 You can stay on that exact post.

00:55:34.000 Yeah, it'll show it.

00:55:35.000 We've been lifting.

00:55:36.000 We've been taking muscles to failure.

00:55:38.000 But we've been skipping entire muscles that relate to pain.

00:55:41.000 That one right there, that's your first line.

00:55:44.000 I mean, that's every kick you throw, every step you take.

00:55:48.000 There hasn't even been a study yet on strengthening that.

00:55:51.000 No, I've never even heard of strengthening that until I saw your posts.

00:55:55.000 Right, but it's understandable because I'm not going to land on men's health for my tibs.

00:56:01.000 You should.

00:56:02.000 Here's the story, and people are walking around with shirts now that say chicks dig big tibs. 1.00

00:56:07.000 I 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.

00:56:14.000 And so I convinced them that women looked at pictures of men with and without shorts and that men who had those tibialis muscles were subliminally more attractive to the women.

00:56:25.000 Is that true?

00:56:26.000 No, not at all.

00:56:27.000 There hasn't even been any studies on it.

00:56:31.000 But they bought into it.

00:56:34.000 You lied.

00:56:35.000 You lied for their benefit.

00:56:36.000 I lied for their benefit.

00:56:38.000 And they're now like a Division I scholarship factory.

00:56:42.000 But...

00:56:43.000 Getting stronger in these smaller areas.

00:56:45.000 It's understandable why someone wants to go into the gym and pump up the biceps and not pump up the tibs.

00:56:50.000 Yeah.

00:56:50.000 But what if your quality of life is being able to do your sport or something?

00:56:54.000 Yes.

00:56:55.000 And that could change your life quality.

00:56:57.000 I'm so happy just because I know that this Sunday I get to hoop with my boys.

00:57:01.000 Mmm.

00:57:02.000 My friends.

00:57:03.000 Right, right.

00:57:03.000 And not just that, but I get to throw down dunks.

00:57:05.000 Are you kidding me?

00:57:06.000 Right.

00:57:06.000 It's like waking up from a dream every time I get to go hoop.

00:57:09.000 You know what I mean?

00:57:09.000 Because you were worried that you would never be able to do it again.

00:57:12.000 I never thought I'd be able to play basketball without debilitating knee pain.

00:57:17.000 I was hooked on painkillers, icing my knees four times a day, just to go out every few months and try to play.

00:57:23.000 You know what I mean?

00:57:24.000 Really?

00:57:25.000 Yeah.

00:57:25.000 And I'd never even grabbed the rim or something like that.

00:57:27.000 And let me tell you, sports are more fun when you're dangerous.

00:57:30.000 You know what I mean?

00:57:31.000 Yeah.

00:57:31.000 Oh, for sure.

00:57:32.000 Yeah.

00:57:32.000 Right.

00:57:33.000 So now there's no way anyone's done more tib raises than me and more backwards sled.

00:57:37.000 But that's not sexy.

00:57:39.000 It's not sexy.

00:57:40.000 Like bench press.

00:57:41.000 Exactly.

00:57:42.000 That's the mission for me.

00:57:43.000 That's the...

00:57:44.000 That's the grind for me, is that I have to make sexy these areas.

00:57:48.000 And they weren't even making any equipment to train to strengthen your tibialis with free weights anymore.

00:57:54.000 It had fallen off the face of the earth.

00:57:56.000 You couldn't buy them anywhere.

00:57:57.000 My buddy reached out and said, what needs to exist that doesn't?

00:58:00.000 I drew up some diagrams.

00:58:02.000 Boom.

00:58:03.000 Now they're being used by pro athletes all over the world.

00:58:07.000 But more importantly, helping people in their 70s, 80s, 90s.

00:58:11.000 To be able to walk longer without winding up in a walker.

00:58:14.000 You know what I mean?

00:58:15.000 Yeah.

00:58:15.000 There's a bunch of exercises that you guys suggest that are transformative for martial artists.

00:58:21.000 One of them is monkey feet.

00:58:23.000 Yes.

00:58:24.000 That was in that post of these areas we don't Yeah, I recommend that to everyone.

00:58:32.000 There'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.

00:58:45.000 You use it every kick.

00:59:02.000 I have stronger hip flexors.

00:59:04.000 You know what I mean?

00:59:04.000 I have stronger knees.

00:59:06.000 You want to go into a fight knowing that you've worked your Nordic, that you can crush that dude with your strength in your hamstring.

00:59:14.000 You know what I mean?

00:59:14.000 Well, the strength in the hamstring, one of the things that's really important for is your guard in jujitsu.

00:59:19.000 It's gigantic.

00:59:20.000 And a lot of guys would just do leg curls. 0.98

00:59:23.000 You know, which is definitely good.

00:59:24.000 It's definitely something.

00:59:25.000 But, you know, leg curls with the monkey feet is so superior.

00:59:29.000 There's something about, like, isolating it and balancing it with your one individual leg and being able to do those leg curls.

00:59:38.000 And it's stunning how weak I was when I first started doing it.

00:59:42.000 Like that, like this woman's doing here. 0.90

00:59:45.000 Look at that booty. 1.00

00:59:46.000 Goddamn. 0.99

00:59:47.000 I would advise someone, go very light, okay? 0.99

00:59:50.000 Yes, yeah.

00:59:52.000 I, people can over, anything we're talking about here, people can overdo.

00:59:56.000 You know what I mean?

00:59:56.000 In your training areas, you haven't.

00:59:57.000 But it's a free weight.

00:59:58.000 She's going very shallow.

01:00:00.000 She's not going very deep.

01:00:02.000 How is that?

01:00:03.000 I mean, that's okay.

01:00:05.000 People start off with different ranges of motion.

01:00:06.000 So is this like someone who's just starting?

01:00:08.000 You know, this is a common exercise that has been around a long time, the idea of hamstring curls.

01:00:14.000 And I believe that hamstring curls are really good.

01:00:17.000 But I want you to notice something on this, okay?

01:00:19.000 Notice at the bottom of the rep.

01:00:22.000 See how there's...

01:00:22.000 The bottom, there's nothing.

01:00:24.000 It's easy.

01:00:24.000 See when her leg is straight?

01:00:26.000 When her leg is straight, there's no weight. 0.66

01:00:28.000 Now as she goes up, it gets tougher.

01:00:29.000 Right.

01:00:30.000 That's how hamstring curls are.

01:00:32.000 The Nordic I was describing and showing, it's the opposite. 1.00

01:00:36.000 So I believe in doing the hamstring curls for more repetitions with lighter weights.

01:00:42.000 You can get that healing effect.

01:00:43.000 You can get blood flow into the area.

01:00:46.000 Be gentle with it.

01:00:48.000 But then the Nordic has... 0.91

01:00:50.000 That intense bulletproofing effect because it's getting stronger as that muscle is lengthening.

01:00:55.000 It has much more powerful effects on adapting your body versus just general strength and healing.

01:01:04.000 So light curl machine, general strength and healing.

01:01:06.000 What was shown there was a free weight hamstring curl.

01:01:09.000 So there's still...

01:01:10.000 Body weight and free weight versus just machines, you know, it's well-proven.

01:01:15.000 Machines can have their place for sure.

01:01:16.000 But there's something really special about free weight.

01:01:18.000 You know what I mean?

01:01:19.000 And so that's what, you know, applying the free weight and body weight concept to your ankles and knees and hips has really powerful effects.

01:01:28.000 So if you've gone your whole life, and for me, the reason I became obsessed with the hip flexor was because of being a super slow guy.

01:01:35.000 I, in high school, was like breaking records for my terrible 40-yard dash and stuff and just...

01:01:40.000 It was embarrassing, you know?

01:01:42.000 And even once I started getting to where I could jump better until I started training that Nordic hamstring curl and the hip flexor and taking those as seriously as other people care about their bench and their squat.

01:01:58.000 Right.

01:01:59.000 Now basketball is so much more fun because I can really run fast.

01:02:02.000 And I've trained a lot of NFL corners and stuff, and I'm now like average speed with an NFL corner.

01:02:06.000 That's fun.

01:02:07.000 That's wild.

01:02:08.000 But without doing measurable overload for the muscles that pick up my leg, I just wasn't there.

01:02:14.000 Right.

01:02:15.000 Because the natural athlete has it.

01:02:16.000 The natural athlete can go do – it took me years.

01:02:26.000 I 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.

01:02:38.000 No, no, no.

01:02:39.000 But the speed, the kicking, you know what I mean?

01:02:40.000 That explosive quality that is so mythical and only the natural.

01:02:45.000 No, no, no.

01:02:47.000 That's physics.

01:02:48.000 You can train it.

01:02:49.000 So I get super fired up about that.

01:02:52.000 It'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.

01:03:01.000 But 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?

01:03:10.000 In the last few years.

01:03:11.000 Yeah.

01:03:11.000 Very recently.

01:03:12.000 That's very weird.

01:03:14.000 Yeah, people have only been noticing probably in the last year or so.

01:03:16.000 But 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.

01:03:23.000 Yeah.

01:03:24.000 How many like super dedicated, ultra-driven and disciplined individuals and they still didn't know about this.

01:03:29.000 Yep.

01:03:29.000 And that's because if we're only going off the data from the education system, you know, we're doomed to that degree.

01:03:36.000 I was just saying, you were saying how serious the athletes are, you know?

01:03:40.000 Yeah.

01:03:40.000 But seven times as much money has been spent studying how do you accelerate more versus decelerate, even though the majority of our injuries happen in deceleration.

01:03:48.000 Right.

01:03:52.000 Of what the education system is, as long as we're saying that only what's in those textbooks is true.

01:03:57.000 And that's not the case.

01:03:59.000 Google itself is still operating.

01:04:01.000 Google will tell you that if you have knee pain, you can ice it.

01:04:06.000 You can take anti-inflammatory drugs, which now are looking like actually break down your cartilage.

01:04:11.000 So I was popping those like crazy, not knowing those may have been actually wearing down cartilage instead of helping.

01:04:18.000 And then I was icing, icing, icing.

01:04:20.000 Google also said to do that.

01:04:21.000 The guy who came up with the rest, ice, compress, elevate, he now says he was wrong.

01:04:26.000 It doesn't even matter that he says he was wrong because it's already in the textbooks what he said 30 years ago.

01:04:32.000 What does he say to do now?

01:04:33.000 Now he says motion.

01:04:35.000 Motion.

01:04:35.000 Yeah, you need to get motion to it.

01:04:37.000 You need to actually get blood flow to it because the icing can actually delay healing.

01:04:41.000 Yeah, they used to say that icing prevents autolysis, right?

01:04:46.000 Isn't that the term where you're, because of the inflammation, it breaks down muscle tissue?

01:04:52.000 That was like, I know that this is outdated, but this was, at one point in time, the thought process.

01:04:59.000 And they would always tell you to ice injuries.

01:05:02.000 Yeah, and I think it...

01:05:03.000 Do you think you should ice injuries at all?

01:05:05.000 Well, I think when you get hurt and you're in pain, the ice works, you know what I mean?

01:05:09.000 And there's a lot of people who...

01:05:11.000 To reduce pain.

01:05:12.000 Yeah.

01:05:12.000 But not necessarily to help heal.

01:05:16.000 I think that's where it comes in.

01:05:18.000 And now I see people are having good results with the idea of doing it for a shorter period of time.

01:05:24.000 Like these ice baths and stuff.

01:05:26.000 Now, unfortunately, if people are expecting to get a bunch of good tips on that kind of stuff, I have no helpful tips because I don't do anything for recovery.

01:05:34.000 I just do my workouts.

01:05:35.000 I don't take any supplements.

01:05:37.000 Nothing?

01:05:38.000 No vitamins?

01:05:38.000 Nothing?

01:05:39.000 Only thing I take is instant coffee in the morning just to be like...

01:05:43.000 So I'm not like...

01:05:45.000 Potentially lying about something.

01:05:46.000 But there's an instant coffee called Strong Coffee.

01:05:48.000 Yeah.

01:05:48.000 And so it has about 15 grams of protein in there.

01:05:51.000 So I'm getting my coffee protein.

01:05:53.000 That would be considered the only supplement I take.

01:05:55.000 I don't take any supplements for anything.

01:05:57.000 It's very important to me that I do nothing for body work, no recovery, no massage, any kind of thing that could help my knees.

01:06:06.000 I refuse to take it.

01:06:07.000 Does that make sense?

01:06:08.000 No.

01:06:11.000 I need to master the exercise for people.

01:06:14.000 Right.

01:06:14.000 So if any of these things work, then how do I know what I'm getting from the exercises?

01:06:19.000 Right, but vitamins?

01:06:21.000 Dude, I eat pretty good.

01:06:22.000 I'm sure you eat pretty good, but you know how difficult it is to get the...

01:06:26.000 Well, first of all, how old are you?

01:06:28.000 30. 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.

01:06:38.000 I need to maximize.

01:06:40.000 I also want no cheat meals, and I eat...

01:06:42.000 That's great.

01:06:42.000 I eat, you know...

01:06:43.000 I'm sure you're eating great.

01:06:44.000 I eat really quality foods.

01:06:46.000 I'm sure you do.

01:06:46.000 I'm getting a lot, but I'm also not antivitamin.

01:06:48.000 I'm okay with using my life to figure out things for people.

01:06:52.000 You know what I mean?

01:06:53.000 Yes.

01:06:53.000 I just don't want any possible advantage that could help my knees.

01:06:58.000 I'm okay.

01:06:59.000 I don't take my life that seriously.

01:07:00.000 I believe you on the vitamins.

01:07:02.000 When I was 30 is when I first started really taking vitamins.

01:07:05.000 I was probably 28, 29, 30 in that range.

01:07:08.000 That's when I started getting serious about vitamins.

01:07:10.000 Yeah.

01:07:11.000 And I took loads of vitamins back when I was...

01:07:13.000 Trying and failing to fix my knees.

01:07:16.000 And that's just kind of how powerful some of these simple things like a sled can be on pain levels and stuff like that.

01:07:23.000 But I just want to be clear.

01:07:24.000 I'm not anti-fighting.

01:07:25.000 I understand what you're saying.

01:07:26.000 You just are dedicated to your process.

01:07:29.000 Yeah, and maybe as I go, I will adapt.

01:07:32.000 There's no ego in it.

01:07:33.000 It's just that right now I know I'm serving people better by not using anything...

01:07:38.000 I understand that, but I don't believe that I would put vitamins in the category of speeding up recovery.

01:07:45.000 I would put them into optimizing your health and optimizing nutrition.

01:07:50.000 And I would listen to you on what vitamins you think are the essentials.

01:07:53.000 Does that make sense?

01:07:53.000 Yeah.

01:07:54.000 Like, what am I not getting from food?

01:07:56.000 Do you see what I mean?

01:07:56.000 Yeah.

01:07:57.000 I would definitely listen to that, you know?

01:07:59.000 Omega fatty acids, for sure.

01:08:01.000 D3, for sure.

01:08:02.000 Grass-fed meat, wild-caught salmon has a lot of, you know what I mean?

01:08:05.000 Yeah, but you need a lot.

01:08:07.000 It's to really maximize your potential.

01:08:10.000 I mean, it's like, look at it this way.

01:08:12.000 If you were a professional fighter, And you were going to fight a version of yourself, like you.

01:08:20.000 But 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...

01:08:35.000 I would bet on that person.

01:08:36.000 Yeah. 0.96

01:08:37.000 Doesn'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.

01:08:47.000 There's things that are intangibles, right?

01:08:50.000 But 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.

01:09:03.000 Yep.

01:09:04.000 Now...

01:09:06.000 Right now, I'm a coach.

01:09:08.000 So now let's say I'm training that fighter.

01:09:11.000 And I'm doing my side on the exercise side.

01:09:14.000 And he's consulting experts.

01:09:16.000 You know what I mean?

01:09:17.000 Yes.

01:09:17.000 Who are in the trenches on everything you're talking about.

01:09:20.000 Boom.

01:09:21.000 That's going to be the best fighter.

01:09:22.000 You see what I'm saying?

01:09:22.000 Yes.

01:09:23.000 So I'm in the... 0.97

01:09:24.000 I'd love at some point to demo like cold front splits and shit like that. 0.77

01:09:29.000 Just so you can see it.

01:09:31.000 What do you mean?

01:09:32.000 Like doing the splits and stuff?

01:09:33.000 Oh, I can do that.

01:09:34.000 Awesome.

01:09:37.000 I'll just demo this super fast.

01:09:39.000 Okay, sure.

01:09:42.000 Here we go.

01:09:44.000 People are not hearing this, so you drop all the way down.

01:09:47.000 That's super impressive that you can do that and bounce up.

01:09:52.000 No one's seeing this though, unfortunately.

01:09:54.000 But it's not okay because it's a video podcast.

01:09:57.000 Can I turn a camera on you?

01:10:03.000 So, here we go.

01:10:05.000 This is a first, folks.

01:10:07.000 This is a first for the podcast.

01:10:09.000 This is wild that you can do that and just bounce up like that.

01:10:14.000 Nobody can hear you, though.

01:10:15.000 So, come back.

01:10:17.000 Come back to the microphone.

01:10:18.000 Come back to the microphone.

01:10:19.000 Because the problem is, like, when you're saying that, it's all cool stuff.

01:10:23.000 The way you're doing that, how long did it take before you...

01:10:27.000 Let's explain what you're doing.

01:10:28.000 He's on his shins and knees, and he goes all the way backwards, and without using his hands, goes all the way up.

01:10:35.000 How long did it take before you could do that?

01:10:38.000 You're looking at years.

01:10:40.000 Years.

01:10:41.000 And I think that five-year rule on the backwards sled to get the healing...

01:10:47.000 While working on the ranges of motion and stuff.

01:10:51.000 That knee thing is wild.

01:10:52.000 I think about five years.

01:10:53.000 When you go all the way back?

01:10:55.000 That means you have to have enough.

01:10:56.000 And I wanted to demo it cold because you know what it's like as an athlete.

01:11:02.000 It's easier to be warmed up and show something off.

01:11:05.000 Oh yeah, for sure.

01:11:06.000 Here's a video of you doing it.

01:11:08.000 Look at your doggy. 1.00

01:11:09.000 People often assume that I'm in pain or something doing that.

01:11:14.000 It's like totally pain-free and easy, you know what I mean?

01:11:16.000 But that means at my knee joint that I can handle my own body weight in both range of motion and strength.

01:11:22.000 Yes.

01:11:23.000 So I think that's a wonderful test, but if you think that you're going to, if you think knees over toes training is going and trying that, that would be very risky, you know what I mean?

01:11:32.000 Right, right away it would be very risky.

01:11:34.000 That's something you build up to.

01:11:35.000 Right, exactly.

01:11:36.000 What about doing something like that with a weight vest on?

01:11:39.000 I think that could be a good idea.

01:11:41.000 I 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?

01:11:46.000 But I think that would be a cool idea.

01:11:48.000 But I found that just maintaining that ability, if you're, you know, to play basketball and stuff like that.

01:11:55.000 But I think a fighter, that would be a great, you know, to have that kind of pain-free ability.

01:12:00.000 But my only point was that Could vitamins make me better?

01:12:04.000 Sure.

01:12:05.000 But I'm like in the one in a million in terms of the knee ability that I've created just through training.

01:12:13.000 You know what I mean?

01:12:14.000 But I'm a coach, so I'm going to make certain sacrifices.

01:12:17.000 I'm also going to know that in modern society, if I'm going...

01:12:23.000 Entire years without a single piece of bread or something like that.

01:12:28.000 Yeah.

01:12:29.000 You can feel like my immune system feels so strong.

01:12:32.000 You know what I mean? 0.96

01:12:33.000 It's not being fucked with by inflammatory foods. 0.98

01:12:37.000 Yeah. 0.75

01:12:38.000 And so eating foods that have a lot of omega-3s and stuff like that, I know I'm still going to do all right out there.

01:12:48.000 You know what I mean?

01:12:49.000 Yeah, for sure.

01:12:49.000 But...

01:12:50.000 As I go, I'm always looking.

01:12:53.000 And I'm never telling someone else, don't take vitamins or something like that.

01:12:56.000 It's kind of like I'm just trying to play my part to be as obsessive as I can to master these exercise regressions and formulas for people.

01:13:06.000 And then a fighter should have experts in a variety of things, basically.

01:13:10.000 Yeah.

01:13:11.000 And when you're eating, tell me what's like a normal breakfast, lunch, and dinner for you.

01:13:16.000 Well, the breakfast is just the instant coffee with the protein in it.

01:13:20.000 That's it.

01:13:20.000 The strong coffee.

01:13:21.000 Boom.

01:13:21.000 Done.

01:13:22.000 To me, that's like so thrilled about that because I can just start my day.

01:13:29.000 Currently, I get a rotisserie chicken for lunch.

01:13:33.000 It's like six bucks.

01:13:35.000 One for me, one for my dog, Lucky.

01:13:37.000 The dog gets a rotisserie chicken?

01:13:39.000 He eats pretty good. 1.00

01:13:40.000 Damn. 1.00

01:13:40.000 Do you take the bones out? 1.00

01:13:42.000 Hot sauce.

01:13:42.000 Oh, yeah, yeah.

01:13:42.000 I debone it for him.

01:13:44.000 And then at night, I like to treat my family to a dinner.

01:13:47.000 And I'll tend to do two servings of the protein side to skip all the starches and breads and stuff like that.

01:13:55.000 And then my dessert every night is fruit.

01:13:58.000 So I basically eat meat and fruit.

01:14:00.000 That's it?

01:14:01.000 No vegetables?

01:14:02.000 Basically.

01:14:03.000 I kind of like vegetables.

01:14:04.000 I'll have some here and there.

01:14:07.000 Again, I'm not studying this to the degree that I'm studying the exercise.

01:14:11.000 I saw you were doing meat and fruit this month.

01:14:13.000 That's the whole month. 0.98

01:14:14.000 I feel fucking great.

01:14:15.000 I did it basically this whole last year. 0.77

01:14:17.000 So to me it was kind of like, I used to think fruit equals bad, you know?

01:14:21.000 Yeah.

01:14:23.000 Guys like CarnivoreMD put out good data on it.

01:14:26.000 So again, I'm not pretending to be an expert.

01:14:28.000 Right.

01:14:28.000 No, Paul Saldino, his information is excellent on this stuff.

01:14:33.000 He actually got me to see if anyone, just to give an example, he's called CarnivoreMD, but I actually really...

01:14:40.000 We're good to go.

01:15:03.000 Because most of us go our whole lives, we never have like good fruit.

01:15:05.000 You know what I'm talking about?

01:15:06.000 We grew up thinking fruit is like a soggy piece of cantaloupe.

01:15:09.000 When you have like really good fresh fruit, it's delicious.

01:15:13.000 It's delicious.

01:15:14.000 And so I find that regardless of what diet someone is on, that's the only thing I would say I'm an expert on is how to not eat cheat meals.

01:15:24.000 You know what I mean?

01:15:25.000 That's the only thing I've done different.

01:15:27.000 Paul'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.

01:15:40.000 These plants essentially want you to eat their oranges.

01:15:43.000 They want you to eat their apples.

01:15:44.000 That's how they spread their seeds. 0.80

01:15:46.000 People eat them, or animals eat them, and then they shit out the seeds, and that's what actually helps them grow new trees.

01:15:53.000 And this is just a part of the process in that they don't develop these protective chemicals that some vegetables have.

01:16:02.000 And so what he's trying to highlight is that there's a lot of things that people eat that have some kind of protection against predation.

01:16:12.000 And we know that this is a thing, right?

01:16:14.000 We know that this is a thing with plants that...

01:16:16.000 There's some plants...

01:16:18.000 I think it's the acacia tree? 0.99

01:16:21.000 That 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. 0.98

01:16:33.000 And they've done this, Google this, because this is pretty important. 0.98

01:16:38.000 It's really wild stuff.

01:16:40.000 There'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,

01:16:58.000 If 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.

01:17:13.000 That's fascinating.

01:17:14.000 His perspective, and I don't know if he's accurate, but it's fascinating and he's a very, very intelligent guy.

01:17:22.000 It makes sense.

01:17:23.000 It's logical.

01:17:23.000 What he's saying is that if you look at animals, all animals essentially, most animals are edible.

01:17:31.000 Very few plants are edible.

01:17:33.000 It's a small percentage of plants that are edible for human beings, but almost all plants are.

01:17:38.000 I didn't know that.

01:17:39.000 The plants don't have the defense mechanisms that the animal has. 0.77

01:17:43.000 The animal's defense mechanism is it runs away from us.

01:17:46.000 Like if you look at a deer, they run away from us.

01:17:48.000 Fish, run away from us. 0.88

01:17:49.000 Those things, they run and that's how they stay alive.

01:17:52.000 What plants do is they develop these defense chemicals. 0.99

01:17:55.000 And these chemicals taste like shit or these chemicals can cause animals to not want to eat them. 0.95

01:18:05.000 They discourage predation. 0.99

01:18:07.000 And 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. 0.91

01:18:22.000 They're fucking delicious.

01:18:23.000 But 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. 0.98

01:18:35.000 However, 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.

01:18:46.000 They have an effect similar to the effect that you get from being in a sauna.

01:18:49.000 Like if you're in 185 degrees for the rest of your life, you're dead, right?

01:18:53.000 But 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.

01:19:01.000 So this is where the debate sets in, and this is where I'm not sure who's correct. 0.94

01:19:06.000 But what I do know is when I eat nothing but meat and fruit, I feel fucking great.

01:19:14.000 So it seems to be working for me. 0.97

01:19:16.000 However, 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.

01:19:26.000 I think that might be what's making me feel better. 0.52

01:19:29.000 There's a lot of truth in all of that, though.

01:19:31.000 Yeah.

01:19:32.000 Someone should have their own choice on it.

01:19:34.000 And I think, for me, the reason I go meat, fruit...

01:19:36.000 And then I leave the vegetable optional.

01:19:38.000 So I don't say, oh, I'm not allowed to eat vegetable.

01:19:42.000 You see what I mean?

01:19:43.000 Yes.

01:19:43.000 I leave the vegetable optional.

01:19:45.000 Number one is because the meat and the fruit, and even like avocado is a fruit.

01:19:49.000 And these things have a lot of calories.

01:19:51.000 So it's very real to me that those are going to like sustain my body.

01:19:54.000 They have a lot of calories.

01:19:55.000 They can sustain my body to put out effort.

01:19:59.000 And I crave those most.

01:20:02.000 You see what I mean?

01:20:02.000 I crave the meat and the fruit more than the vegetable.

01:20:05.000 But like you said, there's some vegetables that if I like, I'll have them.

01:20:08.000 You see what I mean?

01:20:09.000 So I figure if I'm eating meat, fruit, and some vegetables...

01:20:15.000 That's still going to be so much better than the average person's eating.

01:20:18.000 It's definitely better than the average person.

01:20:19.000 I don't ever feel bad when I eat vegetables, though.

01:20:22.000 This is why it's confusing to me. 0.99

01:20:24.000 If I eat a bowl of pasta, I feel like shit. 0.99

01:20:27.000 I feel great while I'm eating it. 0.99

01:20:29.000 The mouth pleasure is amazing.

01:20:31.000 I love delicious food.

01:20:34.000 If I eat a salad, I don't feel bad.

01:20:37.000 I enjoy the salad, but afterwards I don't feel bad at all.

01:20:40.000 So is there a long-term effect from a cumulative effect of whatever defense chemicals these plants release?

01:20:50.000 I don't know, because I've only heard Paul talk about that.

01:20:53.000 I would like to see someone debate him who is logical and objective and reasonable and well-educated.

01:21:00.000 That would be an interesting conversation.

01:21:02.000 Not 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.

01:21:14.000 Yeah, I think that's a great idea.

01:21:15.000 And for me, at the end of the day, I look at everyone trying to do their best out there.

01:21:22.000 Paul got me to actually eat more fruit instead of eating junk.

01:21:26.000 You see what I mean?

01:21:27.000 So that's a huge win.

01:21:28.000 That's a huge takeaway for me.

01:21:30.000 That 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.

01:21:41.000 That's great advice.

01:21:42.000 That's all I have.

01:21:42.000 Like after all this time, that's the only advice I personally have for someone.

01:21:47.000 Yeah, I've never heard a single argument against fruit.

01:21:50.000 It tastes great.

01:21:51.000 It's good for you.

01:21:52.000 It's filled with vitamins, especially things like oranges and pineapple and papaya and mango.

01:21:59.000 It's like, how is that bad?

01:22:00.000 How can it be? 0.95

01:22:01.000 It's so fucking delicious. 0.95

01:22:02.000 But I did at one point actually think that fruit was bad just because it was sugar and carbs. 0.98

01:22:06.000 But I think for me it was realizing that, well, wait a second.

01:22:10.000 But meanwhile, I'm binging on pizza at night or whatever.

01:22:13.000 You know what I mean?

01:22:13.000 Yeah.

01:22:14.000 So I've felt so much – I feel like my internal health has been a lot better making fruit my dessert.

01:22:20.000 Yes, I think so.

01:22:21.000 I mean there's so much variety that you could choose from from fruit too.

01:22:27.000 This is another great aspect of it.

01:22:29.000 You have just so many different kinds of fruit to choose from.

01:22:32.000 Yeah.

01:22:32.000 You won't get bored eating it.

01:22:34.000 When 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.

01:22:49.000 But when I did it before, I did an entire month with nothing but meat.

01:22:53.000 I ate mostly ribeye steaks, and if I ate lean game meat, I ate, like, bacon with it.

01:22:57.000 Oh, wow.

01:22:58.000 And maybe some eggs.

01:23:00.000 The difference there was my workouts were a little flat.

01:23:04.000 There's no flatness to my workouts with the fruit.

01:23:08.000 Keeping the fruit in and keeping the carbohydrates from the fruit and the sugars from the fruit, I don't have any problem with workouts.

01:23:14.000 Even fasted workouts are better.

01:23:15.000 Today I worked out fasted before I got here.

01:23:18.000 Yesterday I worked out fasted before a podcast.

01:23:21.000 No issues at all.

01:23:22.000 No problem with energy levels. 0.98

01:23:23.000 But before when I did nothing but meat, in heavy endurance work and rounds in the bag and things like that, I started to really drag ass. 0.91

01:23:34.000 I was forcing myself into it.

01:23:37.000 Whereas I feel, with fruit, very energized.

01:23:41.000 Yeah.

01:23:41.000 And at the end of the day, we're all coming from different lives we've had.

01:23:45.000 Different things might be detoxing.

01:23:47.000 We all might react differently to different diets.

01:23:48.000 Sure.

01:23:49.000 But I think what you're on now, I mean, that would be my vote if I'm coaching an athlete is to add in the fruit.

01:23:54.000 Yeah, I don't think there's anything wrong with it.

01:23:56.000 You 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.

01:24:05.000 So this is all just...

01:24:07.000 To show that everything that you're doing is consistently achievable through exercise only.

01:24:14.000 Yeah, and I think it makes me work harder on the regressions and on the form quality.

01:24:19.000 You know what I mean?

01:24:19.000 I can't do things risky in my training because I'm not going to have something to go make myself feel better from it.

01:24:28.000 You know what I mean?

01:24:29.000 So I think it's actually made me get really dialed in to the formula of what I'm doing.

01:24:36.000 Do you incorporate foam rolling or any kind of nothing?

01:24:42.000 Nothing.

01:24:42.000 Massage ball, nothing?

01:24:44.000 Zero.

01:24:44.000 Really?

01:24:45.000 So do you get sore?

01:24:46.000 I mean, I can get sore in my muscles from certain work.

01:24:50.000 You don't get stiff back where you have to roll it out or anything?

01:24:54.000 I mean, I don't.

01:24:56.000 Really?

01:24:56.000 I never roll or anything like that.

01:25:00.000 But you do stretch a lot.

01:25:04.000 I'm big on flexibility.

01:25:06.000 And I think that for most people...

01:25:08.000 So what I'm super passionate about is the idea of doing strength work through flexibility.

01:25:15.000 So I don't currently do any static stretching.

01:25:18.000 I'm not against static stretching.

01:25:20.000 Static stretching I would think of as a foundation.

01:25:22.000 What I really enjoy is when my strength work and my flexibility work kind of become one and the same.

01:25:29.000 So I'm trying to get...

01:25:30.000 I'm not just trying to reach my body to a position and then strengthen a different position.

01:25:36.000 Anywhere I can go, I want to be strong there.

01:25:39.000 And I think that's why I can do...

01:25:42.000 The 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.

01:25:53.000 So how do you get strong while you're doing splits?

01:25:55.000 Like what are you doing to get you strong in those positions?

01:26:00.000 If you go to the fourth post, you'll see my favorite exercise.

01:26:06.000 So the top three posts I put is only about the sled.

01:26:09.000 That's how important I think the sled is.

01:26:11.000 If you look at the...

01:26:12.000 So you're going to see on this...

01:26:14.000 Give me some volume on this, Jamie, so I can hear what he says and give me a refresh.

01:26:17.000 The oil that delivers nutrients into the...

01:26:20.000 So this one's about full range of motion.

01:26:22.000 Once I get into the exercise, notice my back leg.

01:26:25.000 All I want you to watch on this one is the back leg.

01:26:29.000 I do this every Monday of my life.

01:26:33.000 So this would be a super low level where you're bending the knee.

01:26:37.000 But watch what happens.

01:26:38.000 The back hip flexor starts stretching.

01:26:40.000 Now when you do this flat ground, Without the back knee touching the floor, your hip flexors get very flexible.

01:26:50.000 But I'm handling my body weight.

01:26:52.000 So I'm not just sitting there stretching with my back knee on the ground.

01:26:56.000 I'm actively lengthening through that back hip flexor.

01:27:00.000 So if you think about a split, You can lengthen through that back hip flexor with that full range of motion split squat.

01:27:07.000 And then in that front hamstring, I do things like Romanian deadlifts, but where the intent is only on getting that stretch every rep.

01:27:16.000 Like I'm not sacrificing the weight, but short.

01:27:18.000 Romanian straight leg?

01:27:19.000 Yeah, like a straight legged deadlift, like that kind of thing.

01:27:21.000 But where I'm not sacrificing, I'm not trying to go heavier and shortening up.

01:27:25.000 You see what I mean?

01:27:26.000 Meaning every rep, you're trying to get the best range of motion you can.

01:27:29.000 And 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.

01:27:37.000 So 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.

01:27:51.000 So I don't static stretch personally.

01:27:55.000 I use static stretching in my system as an optional basis, but what I'm trying to do is figure out, even when it gets into my groin area, like a butterfly stretch, I hold weights on my knees and I strengthen my groin.

01:28:08.000 Does that make sense?

01:28:08.000 Yeah, a lot of guys in martial arts do this as well.

01:28:11.000 It's not max out lifting, but the idea is that I'm going to be strong and capable in all these nooks and crannies.

01:28:17.000 When you do this butterfly stretch thing, do you hold a dumbbell in each hand?

01:28:21.000 Exactly, on each knee.

01:28:22.000 And put the weight on each knee?

01:28:23.000 Exactly.

01:28:23.000 And then do you lift the knees up?

01:28:25.000 Exactly.

01:28:25.000 So then I use my groin muscles to lift the weights.

01:28:28.000 Is there a video of that?

01:28:29.000 No, I don't have that one.

01:28:31.000 So you do that, and that allows you to increase your flexibility because you're actually pushing down with the weight.

01:28:38.000 Exactly.

01:28:39.000 And then also strengthening it because you're lifting.

01:28:41.000 So for me...

01:28:43.000 I was extremely stiff, and I found that if I just stayed static stretching, I would get some benefit, but I would tighten back up.

01:28:51.000 You know what I mean?

01:28:52.000 And 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.

01:29:02.000 You know what I mean?

01:29:03.000 It could be 20, 30 years or more before something like that is in a textbook, but I'll tell you this much.

01:29:09.000 When 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.

01:29:24.000 There's an exponential thing going on when it comes to strength and flexibility, being in harmony versus either being strong but stiff.

01:29:35.000 Or flexible but weak.

01:29:36.000 You see what I'm saying?

01:29:36.000 100%.

01:29:37.000 Because I've heard the argument that you can be too flexible because it can make you less stable.

01:29:42.000 And people have said that to me and I was like, oh boy, is that like...

01:29:46.000 But it goes the wrong way and they try...

01:29:48.000 Throwing the baby out with the bathwater?

01:29:50.000 Exactly.

01:29:51.000 So saying...

01:29:52.000 Because I get athletes all the time.

01:29:53.000 They see me dunk and do a splits or something.

01:29:56.000 And that's why I'm doing that is to stand up for flexibility because the amount of young basketball players who are scared to get flexible because they think it'll take away their jumping ability or something...

01:30:07.000 It's like you said, throwing out the baby with the bathwater.

01:30:09.000 I've heard guys say that in martial arts about fighting.

01:30:12.000 Basketball players are suffering a lot of injuries because they're way too tight.

01:30:18.000 And they're worried about...

01:30:20.000 They'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.

01:30:28.000 You see what I mean?

01:30:29.000 So is this a myth that's been...

01:30:30.000 It's a myth.

01:30:31.000 It's going around in the basketball community?

01:30:33.000 Big time.

01:30:34.000 So is that in football as well or baseball?

01:30:37.000 Yeah.

01:30:38.000 So they all think that to be flexible somehow or another makes you less fast?

01:30:44.000 Exactly.

01:30:45.000 Really?

01:30:46.000 Yes.

01:30:47.000 Even though there's...

01:30:50.000 It's like if you just take an area and you don't do any, you know, strengthening through that range and you just, I guess, passively push it through stretches, you know what I mean?

01:30:59.000 I don't think URI thinks that's going to make you athletic.

01:31:02.000 But the idea then to think that flexibility makes you slow is just false.

01:31:08.000 Let me introduce you to a real freak. 0.63

01:31:10.000 There's this guy who fights for one championship FC. We've pulled up his videos before.

01:31:14.000 Oh yeah, I think I know what you're going to say.

01:31:16.000 He is so jacked.

01:31:19.000 I mean like superhero jacked, but he is so dedicated to flexibility.

01:31:25.000 And he has these videos that he puts up on Instagram.

01:31:29.000 And, you know, we're used to seeing people that are flexible that maybe are built like you or even me, but not that big.

01:31:36.000 Yeah.

01:31:36.000 He's giant.

01:31:37.000 Yeah. 0.99

01:31:37.000 And he's fucking preposterously flexible and very fast. 0.99

01:31:41.000 Yeah. 0.99

01:31:42.000 So anybody that thinks that you can't be flexible, but look at how jacked he is.

01:31:47.000 I mean, he's super jacked.

01:31:49.000 Give me some volume on this so I can hear it.

01:31:53.000 So this is him.

01:31:59.000 So for someone that's this muscular, so this is like him just working out, warming up.

01:32:03.000 But you can look him up.

01:32:04.000 You can see him doing the splits and stuff.

01:32:05.000 Yeah, I want to see some other stuff, Jamie. 0.99

01:32:07.000 See if you can find some shit. 0.98

01:32:07.000 You could probably Google his name and then see. 0.98

01:32:10.000 You'd probably see.

01:32:11.000 Yeah, like look at this.

01:32:11.000 Yeah, there you go.

01:32:12.000 I 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.

01:32:23.000 I don't know where he lives.

01:32:26.000 A 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.

01:32:38.000 Yeah, 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,

01:32:54.000 you can then just be- Look at this.

01:32:55.000 Yeah. 1.00

01:32:56.000 Like, what the fuck, man? 1.00

01:32:57.000 Yep. 0.99

01:32:58.000 This guy's doing a split in between two boxes.

01:33:03.000 Full side split.

01:33:05.000 More than 100% flexibility.

01:33:07.000 Because he's past the range of motion that you would normally associate with someone's legs and hamstring stretches.

01:33:15.000 Yeah.

01:33:16.000 It's wild.

01:33:17.000 So I would tell someone to think about flexibility as access.

01:33:20.000 So flexibility is like access to get stronger into different areas.

01:33:25.000 Yes.

01:33:26.000 And the...

01:33:27.000 Arguably the best bodybuilding legs ever.

01:33:30.000 So we're talking about the most muscular legs.

01:33:32.000 Tom Platt's.

01:33:33.000 Tom Platt's.

01:33:34.000 But have you seen his flexibility?

01:33:35.000 No.

01:33:36.000 Type in Tom Platt's flexibility and you're going to see him doing the thing I was doing on the floor.

01:33:40.000 Really?

01:33:41.000 So when someone reaches out to me and they're like, oh, but if I'm not a lean frame, it's impossible.

01:33:46.000 It's like, actually, I got that from the most muscular legs of all time.

01:33:51.000 That guy's legs are as big as my whole body.

01:33:53.000 You'll see actually pictures of him doing that thing where you're fully laying back with the quads fully stretched out, crazy hamstring flexibility.

01:34:01.000 Wow, I did not know that.

01:34:03.000 That's interesting.

01:34:04.000 Flexibility is access.

01:34:06.000 I'm not going to tell someone who's doing great, like, oh, you don't need to do anything.

01:34:11.000 You don't even have to, quote-unquote, exercise.

01:34:15.000 Look at the guys I mentioned back at the start in the forestry industry who are essentially probably exercising better than most people exercise.

01:34:22.000 They're...

01:34:23.000 Look at those legs! 1.00

01:34:25.000 Bro, that's bonkers. 0.75

01:34:26.000 Right, but that was my point. 0.97

01:34:27.000 Those legs are bonkers! 1.00

01:34:29.000 That does not look real.

01:34:31.000 Yeah, and that's the sport of bodybuilding. 0.85

01:34:33.000 Come on, man.

01:34:34.000 Look at those legs. 1.00

01:34:35.000 Isn't it weird that he had a regular-sized upper body for a bodybuilder?

01:34:40.000 His legs were so big.

01:34:42.000 I mean, not regular for a regular person, but his legs were so preposterous.

01:34:46.000 You see the flexibility he had.

01:34:47.000 Yeah, crazy flexibility.

01:34:49.000 Flexibility is access. 0.99

01:34:51.000 Look at all the fucking strainations. 0.99

01:34:51.000 There you go. 0.99

01:34:52.000 See that on the right?

01:34:53.000 Yeah.

01:34:53.000 See that on the right?

01:34:54.000 Yeah.

01:34:56.000 Right.

01:34:56.000 So the idea of quote-unquote muscle-bound or that flexibility takes away your explosiveness, there's myths going on around there.

01:35:05.000 Yeah. 0.99

01:35:06.000 What the fuck is going on there, bro? 1.00

01:35:09.000 That's crazy, right? 1.00

01:35:11.000 Isn't that crazy?

01:35:13.000 That's so nuts.

01:35:14.000 I've never seen a leg like that.

01:35:16.000 He used his flexibility to be able to dig into these muscles even more.

01:35:22.000 Does that make sense?

01:35:23.000 Yes, 100%.

01:35:24.000 So for him, the flexibility was the access.

01:35:26.000 So most people, you can either dunk or you can't dunk.

01:35:30.000 It'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.

01:35:38.000 You know what I mean?

01:35:39.000 I firmly believe that the flexibility gave me the access to then adapt these areas in my muscles.

01:35:46.000 You see what I mean?

01:35:47.000 Yes, for sure.

01:35:48.000 It'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.

01:35:55.000 It'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. 0.98

01:36:04.000 Like the fact that you've achieved this level of athleticism and ability because of the fact that you had fucked knees. 0.99

01:36:11.000 It's amazing. 0.99

01:36:12.000 Yeah, it's wild.

01:36:13.000 Never would have dreamed I'd be able to dunk like I can.

01:36:15.000 Yeah.

01:36:16.000 Well, what's also amazing is you've not just applied that to the lower body, but also to the upper body, like to shoulders.

01:36:35.000 Right.

01:36:36.000 Right.

01:36:39.000 Right.

01:36:42.000 Having range of motion, getting blood flow to the area to build up.

01:36:47.000 So even with your elbow, if you are always stuck at a 90 degree angle with the elbow, you know what I mean?

01:36:52.000 You never take it through a full range of motion.

01:36:55.000 So yeah, it's the same concepts with the shoulders, the elbows, the wrists, training the decelerators.

01:37:00.000 So, you know, that muscle in there by the forearm, the muscle right behind your shoulder, you know what I mean?

01:37:07.000 If you think about like a baseball player, I've helped a lot of baseball players who thought I won't be able to throw without shoulder pain.

01:37:14.000 But if you break down the throw and you get stronger in reverse, at some point you actually can throw.

01:37:21.000 You see what I mean?

01:37:22.000 So by grabbing a band and pulling it back this way?

01:37:25.000 I like to use dumbbells.

01:37:26.000 I like measurable.

01:37:27.000 I like something measurable.

01:37:28.000 You know what I mean?

01:37:29.000 Right.

01:37:31.000 Yes, you get some of these similar common denominators of training areas that most people aren't thinking about because they're thinking about the performance side, not realizing that the pain and injury is the number one thing that stops you from throwing more miles per hour or jumping higher.

01:37:46.000 So when you figure out the recipe, when you figure out a sort of Mathematical recipe of the action you're doing, and you can always be more bulletproof than what's needed for the action, you can keep putting out more force.

01:37:59.000 You see what I mean?

01:38:00.000 So like for a kick, you could probably break it down to some of these various, probably the Nordic, because it's like your leg is straightening.

01:38:07.000 Definitely the hip flexor, depending on how you're kicking, probably that tibialis muscle, and then of course the knee.

01:38:14.000 And 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.

01:38:26.000 Yeah, it completely makes sense.

01:38:28.000 What about the torso?

01:38:30.000 What about the abdominals and the lower back muscles?

01:38:35.000 Because a lot of sports utilize a twisting motion of the body.

01:38:40.000 Martial arts, it's like almost everything.

01:38:41.000 It's twisting, particularly for striking.

01:38:44.000 Yeah.

01:38:45.000 It's a gigantic aspect of your ability to generate power and speed.

01:38:49.000 I'd say there's probably three things I'd do a bit more unique on that.

01:38:52.000 And number one is just when we think about the six pack, I'm thinking about that lifting the feet.

01:38:59.000 So I'll show you my favorite exercise for that.

01:39:01.000 If you go back to that fifth post, which we've used a bunch, at the moment that I'm using the monkey foot, you're going to see my training partner lying down.

01:39:10.000 He's hooked up to a cable machine.

01:39:12.000 He's lying on his back.

01:39:14.000 This is like a reverse sit-up.

01:39:17.000 And so, like, we know in my gym, for males, half body weight, 20 reps, most people can't do it.

01:39:22.000 But they train it for a while, and then they can.

01:39:24.000 It's coming up right here.

01:39:25.000 Boom, there he is right there.

01:39:27.000 So, he's hooked up to a cable stack with a measurable load, trying to get his knees up.

01:39:33.000 And, like, I'm telling you, like...

01:39:35.000 If 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.

01:39:43.000 Their lower abdomen and stuff is not capable of getting it up. 0.98

01:39:46.000 So that's all abs.

01:39:48.000 Lower abs and hip flexors.

01:39:49.000 And hip flexors.

01:39:50.000 And hip flexors.

01:39:53.000 Was during the COVID period where I was trying to figure out how do I mimic exactly what I was doing in my gym?

01:39:59.000 So my whole zero program is meant to mimic these ground up effects of a sled where you're pushing through the foot.

01:40:05.000 And so that was an idea of how do you have no sled and rework those effects from the ground up.

01:40:11.000 And then like with the monkey foot is awesome to work those hip flexors.

01:40:14.000 But in my gym, We have the cables strapped right there.

01:40:18.000 You get to work both sides, hip flexors, lower abs.

01:40:21.000 You see what I mean?

01:40:22.000 What is he connecting?

01:40:22.000 Can you go back to that again?

01:40:24.000 How is he connecting it to his feet?

01:40:26.000 It's a low-ab strap that hooks onto the foot.

01:40:30.000 So it's like, if you've ever seen a lifting strap, it's a company called Sheik that makes lifting straps.

01:40:37.000 Okay.

01:40:38.000 And they make a strap that you hook up to your feet.

01:40:41.000 Oh.

01:40:41.000 So we're lifting weights.

01:40:43.000 There.

01:40:43.000 There it is.

01:40:44.000 Right there.

01:40:44.000 Okay, I see.

01:40:45.000 Yeah.

01:40:46.000 So we're lifting weights with our feet.

01:40:47.000 Right.

01:40:48.000 I just needed to see what the strap looked like.

01:40:51.000 I've never seen that strap before.

01:40:52.000 And on YouTube, I have the detailed videos and all this.

01:40:54.000 I was just trying to make it easier for people by having these fast videos to quickly show all the main stuff we would talk about.

01:41:00.000 I have a cable machine at my house.

01:41:02.000 I just wanted to make sure that I could get something like that in there.

01:41:04.000 It's quite a setup.

01:41:05.000 We put a box behind us with weight on it so it won't move because it's maximum effort.

01:41:12.000 So right off the bat, We're trying to strengthen our core from the ground up, meaning the ability to lift our feet.

01:41:18.000 And then we also go on a back extension machine, but sideways.

01:41:22.000 And that trains the QL, quadratus lumborum, a four-sided muscle.

01:41:28.000 It's not your low back.

01:41:29.000 It's not your abs.

01:41:30.000 It's in between the two.

01:41:31.000 And what that one does is it pulls your body from side to side.

01:41:36.000 Yeah.

01:41:38.000 Yeah.

01:41:42.000 Yeah.

01:41:52.000 That explosion or twisting, that rotational strength.

01:41:55.000 So that is like the lower back on the sides?

01:41:58.000 Yeah, exactly.

01:42:00.000 That's always what gets really sore when I kick the bag a lot, too.

01:42:02.000 Yeah, and I think that one's super underrated for our lower back because when we kick or swing or jump, a lot of us, we have more of a one-sided thing because of sports.

01:42:12.000 Right.

01:42:13.000 And then sport is getting us...

01:42:14.000 Sport is abnormal.

01:42:16.000 It's not...

01:42:16.000 There's no example of human life jumping 500 times in a day like I would on a basketball court or something like that.

01:42:23.000 Same with you with the kicking.

01:42:24.000 It wouldn't be natural to kick that much as you have to for your sport.

01:42:28.000 So we can get pretty out of balance in that quadratus lumborum.

01:42:32.000 Most people who haven't trained it, they can't believe it.

01:42:35.000 They're sore for like a week after.

01:42:36.000 It's almost like they have a muscle they've never trained.

01:42:38.000 So without that, My back would still have tweaks here and there.

01:42:43.000 And particularly for me as a right-handed player, it was so much easier to stretch to one side.

01:42:48.000 And when I would reach with my left arm, it's almost like I'm blocked off or something.

01:42:52.000 You want to see the best example of an imbalance?

01:42:55.000 One of the greatest boxers of all time, Roy Jones Jr. Roy Jones Jr. has a left bicep that's as big as my head.

01:43:01.000 Wow.

01:43:01.000 His right bicep is totally normal.

01:43:03.000 Wow.

01:43:04.000 They used to call him Captain Hook.

01:43:06.000 Like, look at his left bicep.

01:43:07.000 Bro.

01:43:09.000 It's crazy. 0.99

01:43:10.000 Obviously his right one's pretty big too, but his left was fucking, like look at that, it's like 40% bigger. 0.99

01:43:16.000 It's giant and it's got lumps and it's all shredded and shit. 0.99

01:43:20.000 Yep. 0.98

01:43:20.000 Roy, look at that one. 0.98

01:43:22.000 Roy has the most ridiculous left bicep, but my God, his left hook was off the fucking charts. 1.00

01:43:29.000 Yeah. 1.00

01:43:29.000 Off the charts. 1.00

01:43:30.000 He would throw a left hook the way a lot of guys threw a jab.

01:43:33.000 Wow.

01:43:33.000 And he was so freakishly fast.

01:43:36.000 Wow.

01:43:37.000 Now imagine that kind of an imbalance deep in your core there on either side of your spine. 0.99

01:43:43.000 Oh, it probably fucks with his back, right?

01:43:44.000 Yeah, but I'm just saying for a lot of us, we have some of these imbalances. 0.95

01:43:48.000 And so I think that's a huge one is training that quadratus lumborum.

01:43:52.000 Yeah.

01:43:52.000 So 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?

01:44:01.000 I have another good example for you.

01:44:03.000 My friend John Dudley, he's an archery coach and was a world-class archer at one point in time.

01:44:09.000 And he is so used to pulling back a bow with his right side.

01:44:14.000 So he's used to holding the bow out with his left side.

01:44:17.000 So the left side's all push and the right side's all pull.

01:44:20.000 And so his back... 0.97

01:44:22.000 And my back muscles are fucked up because of this too. 0.99

01:44:24.000 Not fucked up, but my right side is thicker because... 0.99

01:44:27.000 Then my left side. 0.99

01:44:28.000 Like, 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? 1.00

01:44:35.000 And his back, I'm going to send you this, because I'll give it to Jamie so he can post it up here.

01:44:41.000 His right back muscle is pushing against his spine in this weird way.

01:44:48.000 And so he has, let's see, he sent me a picture of it. 0.86

01:44:53.000 He's got this weird looking fucking back here, where it's like leaning.

01:44:59.000 I texted it to you, Jamie.

01:45:02.000 You can see it here, but I'll show it to you on the big screen.

01:45:04.000 His back muscle is like leaning towards one side.

01:45:09.000 His back bones are twisted to his right side.

01:45:13.000 That is because he's always pulling. 1.00

01:45:16.000 It's like, look at his fucking back. 0.99

01:45:17.000 So he has, like, real problems with his back because of this. 1.00

01:45:20.000 Wow.

01:45:21.000 Because his whole life, I mean, John is probably 45, and I think he's been doing this since he was, like, a baby. 0.96

01:45:29.000 So he's been pulling back a bow for, you know, 30-plus fucking years, and his whole spine, like, look at that. 0.71

01:45:38.000 It's literally turning towards the right, like, the area where he pulls. 0.99

01:45:46.000 It's nuts.

01:45:47.000 That's wild.

01:45:47.000 That's not good, right?

01:45:48.000 No, but I don't think we have to avoid doing these things we want to do.

01:45:53.000 You just have to strengthen the other side.

01:45:55.000 Yeah, and I think the human pursuit should matter more than running away from life.

01:46:00.000 Right, and that's the difference between your approach and the approach of doctors.

01:46:03.000 Right, so if I would have just never played basketball again, would that have been happiness?

01:46:08.000 You know what I mean?

01:46:08.000 No.

01:46:09.000 Thank God.

01:46:10.000 Thank God you figured it out.

01:46:11.000 For everybody.

01:46:13.000 My doctor, when I had my third or fourth knee surgery, my doctor was like, you have to stop doing martial arts.

01:46:22.000 I started laughing.

01:46:23.000 I was like, that's funny. 1.00

01:46:25.000 Like, what, do you want me to be a fucking serial killer? 1.00

01:46:29.000 Come on, man. 1.00

01:46:30.000 I'm like, it's not that bad.

01:46:32.000 He's like, you're going to keep having these injuries.

01:46:34.000 Are you sure?

01:46:35.000 How do you know, man?

01:46:37.000 You don't know the future.

01:46:38.000 Well, that's what I'd tell someone, man.

01:46:40.000 You don't even have to do anything through pain.

01:46:43.000 You don't even have to just find yourself a sled first.

01:46:47.000 Yeah.

01:46:48.000 Get into a groove where you can go backward, where it's smooth.

01:46:52.000 You're getting the resistance.

01:46:53.000 You can feel that resistance.

01:46:55.000 But it's not choppy.

01:46:57.000 It's smooth.

01:46:58.000 You're getting a burn.

01:46:59.000 You should get in the foundation.

01:47:01.000 I'd be okay if that was my career.

01:47:03.000 If I could only talk about that, I'd be okay with that because I think it's that important for humans with the lower body.

01:47:09.000 Now, your buddy with the archery, that would be a different set of exercises, but the concept would be the same.

01:47:14.000 It's like, I'm not going to undo your knee damage, but you probably can fight.

01:47:19.000 You probably can do martial arts.

01:47:21.000 That's kind of the thing.

01:47:22.000 And So for John, what would you recommend?

01:47:27.000 It would start with an external rotation exercise that gets deep into the shoulder. 0.71

01:47:34.000 So external rotation meaning like fist outward and then pull it back.

01:47:38.000 Kind of like your elbow resting on your knee.

01:47:39.000 And it's almost like imagine arm wrestling but in reverse.

01:47:43.000 But in reverse.

01:47:43.000 In reverse.

01:47:44.000 So would you do that with a cable?

01:47:46.000 I do cable and dumbbell in my program.

01:47:49.000 Okay, so here he's doing it with a dumbbell.

01:47:50.000 Yeah, there's a dumbbell.

01:47:51.000 So I alternate weeks in my program cable and dumbbell.

01:47:53.000 Why do you do that?

01:47:54.000 Why do you change it up?

01:47:56.000 So think about a dumbbell.

01:47:58.000 Look at this position.

01:47:59.000 Nothing.

01:48:00.000 Nothing.

01:48:00.000 With a cable, toughest.

01:48:02.000 A lot of resistance.

01:48:03.000 Exactly.

01:48:03.000 So I just find it's safest when we work it from each angle.

01:48:07.000 So with the cable, nothing here.

01:48:09.000 With the dumbbell, that's the toughest part.

01:48:10.000 Right.

01:48:11.000 With the cable, that's the toughest part.

01:48:13.000 Oh, I see.

01:48:13.000 I see.

01:48:14.000 So you do once a week?

01:48:15.000 I do that once a week.

01:48:16.000 So once a week, how many different exercises for the shoulder?

01:48:21.000 Don't have it off the top of my head, but it would probably be like six or seven different shoulder exercises.

01:48:25.000 And you just have a one-day shoulder workout?

01:48:28.000 I do.

01:48:29.000 It's actually a pretty simple schedule.

01:48:32.000 Monday, Thursday are leg days, Tuesday, Friday are upper body days, and then Wednesday and weekend are where we just work on flexibility.

01:48:39.000 It's actually pretty balanced, but we sled every single time.

01:48:43.000 Every time you sled.

01:48:44.000 Every time.

01:48:44.000 So sled is the backbone of the whole organization.

01:48:47.000 Yep.

01:48:48.000 Yeah.

01:48:49.000 What about dips?

01:48:50.000 That's another thing.

01:48:51.000 I had a shoulder injury.

01:48:54.000 My doctor told me, stop doing dips.

01:48:55.000 I was like, okay, buddy.

01:48:57.000 If you think about throwing a punch or something, throwing a baseball, The shoulder does have to stretch back.

01:49:03.000 Yeah.

01:49:04.000 And what I do is I just first focus on getting people to do push-ups.

01:49:07.000 And when we press dumbbells, we don't just arbitrarily stop where the dumbbell stops.

01:49:12.000 We twist as we go down.

01:49:14.000 So imagine you're on an inclined bench and the dumbbells are just like this.

01:49:18.000 Right.

01:49:18.000 Like you would do, but you gradually twist like that.

01:49:22.000 Let'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.

01:49:30.000 More like a parallel.

01:49:31.000 Exactly.

01:49:31.000 So that the dumbbell doesn't hit your shoulder.

01:49:34.000 Right.

01:49:34.000 So you go through your own full range.

01:49:36.000 You go deep.

01:49:36.000 You get stronger through a full range of motion.

01:49:39.000 I have those twisty push-up things, those handles, perfect push-up.

01:49:43.000 That would be pretty cool.

01:49:43.000 I like those a lot.

01:49:44.000 You twist and go through a full range of motion.

01:49:46.000 Also, it enhances what happens when you punch.

01:49:50.000 It feels natural to me.

01:49:51.000 That's how I try to teach people this dumbbell press is think like you're throwing a punch.

01:49:54.000 It feels more natural to people.

01:49:57.000 You know that thing, that perfect push-up thing?

01:49:58.000 I know exactly what you're talking about.

01:50:00.000 I swear by those.

01:50:01.000 I love those.

01:50:02.000 They're great.

01:50:02.000 Yeah.

01:50:03.000 So when it comes to something like a dip, a dip would be a more extreme example.

01:50:09.000 But can I go like full range of motion, pain-free on the dip?

01:50:13.000 Absolutely.

01:50:14.000 Is my chronic shoulder pain gone?

01:50:16.000 Absolutely.

01:50:17.000 But would I tell someone to jump right into that?

01:50:19.000 You know what I mean?

01:50:20.000 Right.

01:50:20.000 No.

01:50:21.000 I don't want to throw out a... 0.91

01:50:24.000 I think?

01:50:42.000 I won't do this.

01:50:43.000 I can't do this unless I'm seeing the person's form.

01:50:47.000 Right.

01:50:47.000 And seeing what they're starting with.

01:50:48.000 On each progression.

01:50:49.000 Right.

01:50:50.000 So then I had a buddy who was doing online coaching and he was like, well, you're going to have to charge an arm and a leg for that.

01:50:56.000 You know what I mean?

01:50:57.000 And I was like, all right.

01:50:58.000 He said, you got to charge at least 99 bucks.

01:51:00.000 I said, all right, I'll do half that.

01:51:02.000 And that's what I've been doing since.

01:51:03.000 And 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.

01:51:13.000 And we work seven days a week coaching people's form on these exercises.

01:51:17.000 That's what I do for a living.

01:51:18.000 The books are just meant...

01:51:20.000 It can help for someone who doesn't want to dive into this to just be able to read about it.

01:51:26.000 You know what I mean?

01:51:27.000 That's what the books are there for.

01:51:28.000 The books is just a new thing.

01:51:29.000 What I've been...

01:51:30.000 Doing for the last years is dedicating how do I coach people's form affordably and that's it.

01:51:36.000 So it's one service.

01:51:37.000 There's no higher tiers.

01:51:39.000 We work our butt off watching your form and guiding you.

01:51:43.000 That's what we do.

01:51:44.000 Well, 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.

01:51:52.000 And 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.

01:51:59.000 I 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.

01:52:10.000 Yeah, I mean, I've made every business decision, everything like that on what did that younger version of me need, you know what I mean?

01:52:17.000 Right.

01:52:18.000 And I would have needed to see this stuff, you know what I mean?

01:52:22.000 Yeah.

01:52:22.000 And I would have needed to see it to be able to buy into it and actually want to do it, you know what I mean?

01:52:26.000 Yeah.

01:52:27.000 And then people are supportive.

01:52:29.000 Enough people want to have their form coached.

01:52:31.000 What I deliver is literally my schedule.

01:52:34.000 What I'm doing this week, that's what's online.

01:52:36.000 What I'm doing next week, I'll put up on Saturday.

01:52:39.000 I couldn't deliver a more honest business than saying...

01:52:42.000 I'll make it cheap that you can do exactly what I'm doing.

01:52:46.000 That's the best I can possibly put out is what I'm going to do with my own body this week.

01:52:49.000 Yeah.

01:52:50.000 With each regression, meaning scaling it, how could anyone start that?

01:52:54.000 So my mom has been key for that.

01:52:55.000 She's 67. And my mom has to be able to enjoy doing every exercise. 1.00

01:53:00.000 You know what I mean?

01:53:01.000 Mm-hmm.

01:53:03.000 When I got into this industry, I didn't think of exercise like that.

01:53:06.000 I didn't think of abilities as that anyone could improve on an ability.

01:53:10.000 Not everyone is going to be as funny, but could everyone be a comedian on some level?

01:53:15.000 Could everyone work at it?

01:53:16.000 You know what I mean?

01:53:16.000 Right.

01:53:17.000 Everyone can improve from where you are to where you are in the future.

01:53:21.000 If you work hard, you can get better at it.

01:53:22.000 Exactly.

01:53:23.000 So that's really my passion, is helping people realize they can exercise.

01:53:28.000 But...

01:53:30.000 You know, at the end of the day, I'm trying to help people, you know?

01:53:32.000 Yeah.

01:53:33.000 No, it's clear.

01:53:33.000 It's really clear.

01:53:35.000 That's something that really comes through with all the content that you put out.

01:53:39.000 I appreciate that.

01:53:40.000 Yeah, my...

01:53:41.000 Dude, I mean, you know, you could be so much more obsessed with business stuff instead of just, you know, pursuing your passion and the effect you're trying to have on the world, you know?

01:53:53.000 And that's going to be the right move at the end of the day.

01:53:55.000 Well, what I do is just do what I'm interested in.

01:54:01.000 That's why you're here.

01:54:02.000 But you could be like Shark Tank and you could be asking me for a percentage right now.

01:54:06.000 Exactly.

01:54:07.000 Exactly.

01:54:08.000 Do you see what I'm saying?

01:54:09.000 Yeah, I have zero interest in that.

01:54:11.000 Exactly.

01:54:11.000 But that's what I'm saying is that not everyone...

01:54:14.000 Has that integrity, you know?

01:54:16.000 Well, it's not just that.

01:54:18.000 That's not where my interest lies.

01:54:19.000 I mean, when I have enough money for stuff and food and whatever, then I'm not thinking about money.

01:54:26.000 I call it guerrilla Buddhism.

01:54:29.000 Like, have enough money so that you don't worry about money.

01:54:32.000 Yep.

01:54:33.000 I'm exactly with you.

01:54:34.000 Yeah, it's not that, like, I don't see...

01:54:37.000 One of the things about Buddhism that always drove me crazy is this, like, the idea of attachment to objects.

01:54:43.000 Like, you don't want to be attached to anything.

01:54:44.000 And 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.

01:54:57.000 I'm like, well, then you're missing out on a lot of life.

01:54:59.000 Yeah.

01:54:59.000 You're missing out on so much, because there's so much thrill that's involved in a lot of the things these people are avoiding.

01:55:06.000 I think you just have to understand what those things are, and that's my approach to money, too.

01:55:11.000 It's like, understand what it is.

01:55:13.000 Don't avoid it, but there's a lot of fun and cool stuff.

01:55:18.000 Yeah, but you had the best definition I've heard just now, when you said that, to the point that you said not worried about money.

01:55:26.000 Yeah.

01:55:27.000 That makes so much sense.

01:55:28.000 But still, you should have some.

01:55:29.000 Yeah, exactly.

01:55:31.000 It's not bad to buy a nice shirt.

01:55:34.000 Make enough that you're not worried.

01:55:36.000 Exactly.

01:55:37.000 But don't become obsessed with it.

01:55:38.000 But some people, the thing about the Shark Tank thing is that's their game.

01:55:42.000 Their game is like numbers. 1.00

01:55:44.000 I have a good buddy who's a financial guy, and he's very wealthy, stupid, fucking preposterous wealthy. 1.00

01:55:51.000 And he'll call me up about business stuff and ask me about this thing or talk to me about an investment. 0.99

01:55:57.000 I go, bro, you're talking to the wrong guy. 0.99

01:55:59.000 I don't give a fuck. 0.99

01:56:01.000 I'm not investing in anything. 0.99

01:56:02.000 This is not happening.

01:56:04.000 And he's just trying to hook me up, and I'm like, eh, that's nice, but no.

01:56:10.000 My interest is in doing the things I'm interested in.

01:56:14.000 And 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.

01:56:24.000 There's a lot of people that would get giant views that I've turned down.

01:56:27.000 I'm just because I'm not interested.

01:56:29.000 And I don't know why I'm interested or not.

01:56:30.000 I don't think about it that much.

01:56:32.000 I think about what am I interested in, and then I just do that.

01:56:35.000 That's my whole life.

01:56:37.000 So I've got a formula.

01:56:38.000 I think it's the right decision.

01:56:39.000 That's the right decision.

01:56:40.000 Yeah.

01:56:40.000 I think it works.

01:56:41.000 But if I was a business person, I'd probably say, hey, fuckface, you're leaving a lot of money on the table. 0.99

01:56:48.000 You could have integrity two days a week. 0.99

01:56:53.000 Have a cheat day.

01:56:54.000 You know what I'm saying?

01:56:56.000 So, for anybody who wants to get a hold of you, it's Knees Over Toes Guy on Instagram.

01:57:01.000 You have a YouTube channel?

01:57:03.000 Yep.

01:57:03.000 Is it Knees Over Toes Guy?

01:57:06.000 And these books are available.

01:57:08.000 This is Knee Ability Zero and ATG for Life.

01:57:13.000 These books are available on Amazon.

01:57:14.000 On Amazon, so you can just get them really easy.

01:57:15.000 Are these self-published?

01:57:16.000 Did you publish these?

01:57:17.000 Nice.

01:57:18.000 Yeah, me and my uncle.

01:57:18.000 There's your personal training reinvented.

01:57:21.000 This is where if you want to train, Exactly like I do.

01:57:24.000 Yeah.

01:57:25.000 And have your form coached perfectly.

01:57:28.000 That's the most honest business I could come up with.

01:57:30.000 Well, that's awesome.

01:57:30.000 Listen, brother, thank you so much for being here.

01:57:33.000 And thank you for all the content that you put out because you've helped me so much.

01:57:39.000 It's really made a big difference in my knees.

01:57:42.000 It'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.

01:57:48.000 Like, to be, when I was a kid, I thought when you're 54, you're basically dead.

01:57:53.000 Yeah.

01:57:53.000 I 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.

01:58:01.000 That was explosive as hell.

01:58:01.000 Not a problem.

01:58:02.000 But this is all, a lot of it is because of your exercises and your methods and this, and I've been doing it for over a year now.

01:58:10.000 Wow.

01:58:11.000 The impact that it's had on my knees has been amazing.

01:58:14.000 So thank you.

01:58:14.000 That's what it's all about.

01:58:15.000 Thank you.

01:58:16.000 My pleasure.

01:58:18.000 Follow him.

01:58:19.000 Check it out.

01:58:19.000 Follow the program.

01:58:21.000 Get your knees healthy. 1.00

01:58:22.000 Get your shit together. 1.00

01:58:23.000 Get these books or follow him. 1.00

01:58:26.000 Pay attention.

01:58:27.000 Alright.

01:58:28.000 Thank you, everybody.

01:58:29.000 Thanks, brother.

01:58:29.000 Thank you very much.

01:58:30.000 Bye.

The Joe Rogan Experience - January 19, 2022

Joe Rogan Experience #1766 - Ben Patrick

Episode Stats

Summary

Transcript