Mark Bell's Power Project - Movement Hygiene (How To Train Every Day) || MBPP Ep. 992

Episode Date: October 4, 2023

In Episode 992, Mark Bell, Nsima Inyang, and Andrew Zaragoza talk about how to workout every single day and how sometimes pulling back can help sling shot you forward.   Official Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw   Special perks for our listeners below! ➢ https://Peluva.com/PowerProject Code POWERPROJECT15 to save 15% off Peluva Shoes!   ➢https://drinkag1.com/powerproject Receive a year supply of Vitamin D3+K2 & 5 Travel Packs!   ➢ https://withinyoubrand.com/ Code POWERPROJECT to save 15% off supplements!   ➢ https://markbellslingshot.com/ Code POWERPROJECT to save 15% off all gear and apparel!   ➢ https://mindbullet.com/ Code POWERPROJECT to save 15% off Mind Bullet!   ➢ https://goodlifeproteins.com/ Code POWERPROJECT to save up to 25% off your Build a Box   ➢ https://hostagetape.com/powerproject to receive a year supply of Hostage Tape and Nose Strips for less than $1 a night!   ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!!   ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained: https://youtu.be/qPG9JXjlhpM   ➢ https://www.vivobarefoot.com/us/powerproject to save 15% off Vivo Barefoot shoes!   ➢ https://vuori.com/powerproject to automatically save 20% off your first order at Vuori!   ➢ https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep!   ➢ https://marekhealth.com/PowerProject to receive 10% off our Panel, Check Up Panel or any custom panel!   ➢ Piedmontese Beef: https://www.CPBeef.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150   Follow Mark Bell's Power Project Podcast ➢ https://www.PowerProject.live ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ YouTube: https://www.youtube.com/markbellspowerproject   FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell   Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en   Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz   #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

So if someone's like, oh, I work out every day, but if you're trying to like power lift at some point, your luck is going to run out. Performance in the gym might be pretty high and then performance everywhere else sucks. And you are to some capacity doing jujitsu every day. You need to do these things to make sure that you can do this for the next few decades. It would shock people if they came here and saw us lift sometimes. What if the idea was, I wonder what will happen if i could still jump throw sprint lift a little bit five years from now ten years from now the same way that i could do it right now proficiency doesn't mean you're really good that means you're proficient it's

gonna be like two three years it's kind of interesting i wonder like what the lowest level of input you can give yourself to see results three years from now right back here you see you see this is why this is why every day building the wrist building the fist building the fingers by 40 years old my wrists are gonna be unrecognizable all the ladies in the street are gonna be like oh my god look at his wrist oh my god then my girl's gonna be having to bat them away coming from a thick ass wrist you ever have your fingers cramp up when you're never mind uh actually no no no no i haven't you're like i'm not giving up on this no gotta hang in there no he squeezed too hard that's true uh yeah what happened with gordon ryan yo okay so well we won't talk too long about

this for some of you guys who aren't big fans of Jiu-Jitsu, but Gordon Ryan dismantled this guy, Patrick Gaudio. Patrick Gaudio was a guy who beat Gordon in the past when like maybe five years ago when he was still good,

but he wasn't as good as he is now. So he wants to, right now he's on a mission to beat all the people that have beat him before, right? So it was a crazy match because he literally got in. He had a prediction for what he wants to do. He had a whole chest, right?

And he got in all the advantageous positions during the match. He even got a Kimura, and then he let it go because that wasn't the submission that he wanted to go for. But it almost looked like he was playing with his food because he just stayed on top the whole time. Got to mount of let it go got to mount again kind of let it go and patrick gaudio was on the bottom who's a big and strong guy he's six foot two 225 pounds actually he's 5 11 225 and he couldn't he couldn't retain his guard he couldn't get back and then gordon got an arm bar which is exactly what he predicted he would do and then he sent people to his bjj fanatics instructional to buy

his arm guard arm bar instructional it was it was a fucking gangster move damn gangster move man i'm so upset i completely forgot that it was even on oh did you watch it later though no i just like the the highlights on like uh whether it be like Flo or whatever, like the collab Instagram posts and stuff. But other than that, no, I missed the whole thing. It's pretty crazy though because Patrick Gaudio is a great grappler. You know what I mean? He's a really good grappler. You watch his matches.

He's a great grappler to watch, but there is really a level difference. There's a level difference. What baffles me is, you know is we see this from time to time. We see an athlete dominate a sport. You've seen – we've seen it in bodybuilding. You have Jay Cutler has his run. Phil Heath has his run, Ronnie Coleman. We see it a little bit in CrossFit where people dominate for three, four, five years.

We've seen it many times over in like boxing and in a lot of sports, you know, you see it. But with the health situations that Gordon Ryan has had to undergo with, I guess, his digestive system or something along the lines of that, it's really remarkable how he could be, I mean, it just seems like it wasn't that long ago where he was very ill.

It was like bedridden, hospitalized, right? Like six months ago? Yeah. And he's out here just beating the best people as if nothing happened, as if there was no hiccup at all. And not just, again, it's not even just beating them. It's like it's not on the same level. Not on the same level.

Like let's imagine boxing if if tyson was boxing someone and they didn't manage to land a punch for three rounds right and then he just knocks him down in round three and they never landed any type of no damage that's how that match was that's how he made it look right it's it's it's it's it's pretty cool it's pretty fucking cool that's some impressive shit andrew how's your uh training going and stuff with um backing off from uh going to as many classes man i'm really happy to report that it's going very well um yeah just i didn't want to back off at all as you guys know i mean we went through this a bunch on the podcast but um basically

went from four or five days to just three days being really strict like hey i'm not coming in tomorrow uh happened last week or it's like oh dude let's work on xyz and it's like i'm not coming in tomorrow why'd you make that decision by the way uh well advice from you guys for sure but also um dude i i was overloading myself even with just information. I would, you know, this doesn't happen to you anymore, but there's times where it's like, oh, I'm going to work X guard or I'm going to work a single leg X or, oh, shit, I might just go for a single leg takedown. And then somebody starts coming towards you and I would just deer in the headlights. Oh, shit, what am I supposed to do? And I would just blank out and then let them, you know, have their way with me. Whereas now,

take me daddy. Yeah. Yeah. Dude, really just, yeah. Have your way with me. Whereas now it's like, okay, let's stick to the plan. Oh, that didn't go as planned. I have this other thing I can do now. So I'm able to retain information a lot better and I'm present. I've said that before where it's like, oh, I'm so gassed. I'm like a zombie. When I'm rolling in open mat stuff, everything feels pretty good. I'm able to kind of get to the spots that I want to get to. And when I don't, I can respond the way that you should respond. It doesn't mean I don't always like sweep somebody or get my guard back, but I'm doing the right things. And then when it comes to class,

I'm like asking a bunch more questions and like things are sticking. And then on top of that, I'm not falling asleep throughout the day. You know, like I'm here, I'm alive. I'm able to come here, do some stuff with the new Tib machine. I'm able to work out a lot more outside. You're like encouraged to do so.

Yeah, yeah, absolutely. Because you have more energy. Yeah, yeah, I'm definitely, I have more bandwidth to do more stuff, to exercise more, to do all of that. And then another thing, I actually, I stopped focusing so much on jiuitsu outside of jujitsu. Don't get me wrong. I still love to study things and look at my footage and stuff, but I would watch technique all day long and I would watch so many different people, so many different instructors and that I would just, it was just an overload. It was too much and I needed to slow down. Bless you. Thank you. That's going to be happening a lot today. Oh man, we got to fix that. Not joking. You're good. But again, I would have

so many things like, Oh, I'm going to try this because I'm like, okay, well Monday, I'm going to do this Tuesday. I can maybe try that because I have so many more reps. I can get more, more things going, but it just, I was just banging my head on a brick wall thinking that I'd actually be able to break through versus now it's like, okay, let's, let's calm down. Let's stay more focused and then, um, have just way, way better intention on the day. Yeah. You can only get so good at something, uh, no matter how much you try to do it. Um, maybe, I guess maybe there could be argument made that you could get better at something faster if you have good like frequency to it.

But just like with lifting, there's rules to it. There's rules to everything. There's in lifting, you have to be cautious or conscious at least of some of these factors. You have the duration, like how long it is that you're lifting. You have the frequency, how often do you lift? You have the intensity. You have the overall volume. And there might be some other things to even think about as well.

How many sets per body part? How many body parts in a workout? So if someone's like, oh, I work out every day. Well, you might want to follow that up and try to understand better what it is that they do. Because if they're not lifting very heavy, then that could be very manageable. And if they're doing exercises that are kind of unrelated to each other, that also could be very manageable. But if you're trying to like power lift, you know, you're trying to like squat, bench, deadlift every workout, there are adaptations that can happen and you could get better from that.

But most likely at some point, your luck is going to run out. And then you'd have to do that with better strategy. And that's why there's some coaches out there that will give people programs. And it will be, you know, maybe the main focus on Monday is bench. Maybe the main focus on Wednesday is squat. Maybe the main focus on Friday is a deadlift. And then maybe the next week, maybe those kind of rotate around a little bit. So for your average person that looks at that program or for someone new, they're not really realizing that each thing's getting manipulated just a little bit, little tiny tweaks. That's what allows you to be able to do those things. But when you're not conscious of those things, it can be really, really difficult. And if you're getting overloaded and overtrained in the gym,

then how is the rest of your life? How is the quality of your day to day? How is your interaction with your kids? How's the interaction with your wife? And then how are you doing at work? So like performance in the gym might be pretty high and then performance everywhere else sucks. And then at some point you might get yourself into such a compromised spot that the performance in the gym isn't even good. Yeah. You know, I think there's something really important here, and I want you to mention kind of how your running's been going. Because as we were talking in the gym, almost a sneeze. As we were talking in the gym, you're mentioning how zach bitter can run 20 miles

and it pretty much has no effect on him but then also when you look at like some of your running progress like how like you remember the runs that used to beat you up now i'm assuming those runs don't really have too much effect on you how do you feel like that progress has been oh yeah it's been amazing you know i think i mean any running in the beginning was hard. Oh yeah. Any running at all, like just running for more than 30 seconds or a minute, I'll be like, man, I'm like pretty winded. It wouldn't necessarily like linger and it wouldn't necessarily make me sore. But if I ran for three minutes or five minutes at a time, once I started getting used to that and being able to run for longer periods, it could be a few hours. I'd be pretty sore for a few hours afterwards or my legs

would feel kind of numb or my lungs would feel like they're burning. Now I can go on a run every single day almost. Kind of depends. And I do have Zach Bitter helping me with the programming right now. So he is methodically saying, hey, this is like a three out of four on a scale of one to ten. This is a five or a six. So I would say it's really rare for me to go above. Occasionally I'll go to like 70% or 80%, but that's really short duration. I've been doing this program for about a month uh he has programs uh these uh i'll do three eight minute uh more intense runs and in between i jog slowly for like four minutes um that's like the only intensity that we have and then yesterday uh for the first ever, I did a half marathon in under two hours.

And I haven't pushed on any running. That wasn't even suggested by him. I just kind of wanted to. I just felt good. And it's something I was thinking about for a little bit. So I was like, yeah, let me see. Because I've actually been feeling really slow. I've been like, I've been so slow in training.

Like this is just killing me. I told Andrew, I ran for three hours, like a couple weeks ago or two weeks ago. And it was just so monotonous and so boring. Uh, but again, the intensity is factored in there. Um, how this stuff is going to sit on my body is factored in there. And after the three hour run that I did two weeks ago, um, that probably took me eight or nine hours to recover from, you know, I, I could,

I could, when I finally went to bed, it was hard to sleep. And then I slept and then woke up the next day and I was okay. You know, uh, but yesterday's run, um,

I don't want to say I don't feel it, but it just felt like kind of an intense workout. But it didn't feel like I was running. I mean, yesterday I was literally running about as fast as I can for two hours. And I don't really feel it. And you had a pretty low heart rate too, right? Yeah, the heart rate was around 140, 145. I think the average heart rate too right yeah the heart rate was uh around 140 145 i think the average heart rate was like 142 and this is like the thing is is that's a big metric to pay attention to if you if you can pay attention that metric while you're running or even while you do jujitsu and

other things because if you have a really elevated heart rate while you do this stuff there's a good chance that it's going to be pretty fatiguing to recover from if your heart rate's at like an average of 165 to 170 when you're doing jujitsu or running, the next day you're going to feel that. Most people will, right? So that's another factor. Your breathing's better. So your runs aren't taking as much of a toll and you're able to do them more frequently. And the thing I do think is like there can be a goal of being able to do whatever that exercise or activity you like to do being able to do it every single day obviously to varying degrees and varying intensities but i remember when i started jujitsu like i attempted to do it four or five days a week but it was only lasted a

few weeks before my body was like nah dog you ain't ready like back the fuck off back the fuck off or get injured and but by slowly doing three days okay adding a day in here and there maybe some days four days some weeks three days doing that for a while and then bump it up to four puppy that's five but at this point i can do jujitsu every single day and still do something to still do strength training and my body doesn't feel the effects of jujitsu because my efficiency at moving and breathing is so much better. And my body can handle those stresses, but it takes a good amount of time for your body to handle those stresses. We talked to countless guests on the podcast about the importance of strong, functional feet. And

most people's feet don't function the way they should because of years of wearing narrow toe box shoes that over time weaken the feet and then actually don't allow the toes to function the way they should. Most shoes are casts and the toes don't move. That's why I've partnered with Paloova. Now Paloovas are flat, wide, and have a five-finger design so that whenever you wear the shoes, you're now getting the benefit of toe space. And that space that's being created through your toes is going to allow your feet to begin to function the way they should, literally all day long. You can wear these shoes while running. You can wear the shoes in the gym. You can wear these shoes while running. You can wear the shoes in the gym. You can wear the shoes while relaxing.

Anywhere you want, you can wear Paloovas while getting the benefit of toe space. Andrew, how can they get it? Yes, that's over at paloova.com slash powerproject. That's P-E-L-U-V-A dot com slash powerproject. And at checkout, enter promo code powerproject15 to save 15% off your order. Again, paloova.com slash powerproject. Links down in the description And at checkout, enter promo code POWERPROJECT15 to save 15% off your order.

Again, paloova.com slash POWERPROJECT. Links down in the description as well as the podcast show notes below. And you are to some capacity doing jiu-jitsu every day even though you're not maybe going on the mats every day. Maybe you're not going and rolling with other people, but you're doing something, a bunch of things for jiu-jitsu every day. And it's more than just like, oh, I'm exercise, I'm strength training for jujitsu. It seems like for you, it seems like it's even more specific than that because you're working so much on having your body feel better. And, uh, it looks like you have like a bunch of almost like performance matrix that you like to improve upon. Yeah. It's the jujitsu isitsu is like, it's interesting because I was talking to you about this the

other day. When you look at it as a sport, comparing it to something like, let's compare it to another martial art like boxing. Boxing, there's impact. You do use your hands, but you're standing a lot of the time and the way that your body is moving, you're not usually in this crouch type of position. But in jujitsu, there's a lot of spinal flexion going on in almost every type of situation. When you're playing guard, you're going to be like this. And then if you're on the bottom, your hands are going to be here, right? When you're on top and you're passing, you're going to have a level of spinal flexion. Your spine is going to be moving in all these different directions. A lot of those old school wrestlers, especially the coaches and stuff, they're kind of like in that, they're like, Hey, what's up? They're in that position all the time.

You're not like a realist. So, so with that being kept in mind over time, I realized that like, I can't just do the typical barbell exercises with everything, my spine being neutral and everything, because I have to be comfortable. You know, guys who wrestled since they were young are very comfortable here naturally because they've been doing it forever. But someone coming new into a grappling sport, being put in spinal flexion for such a long time and in these type of concave positions, a lot of times their bodies can't handle it and they get injured. And even when I say concave, I mean your spine is in flexion, but then also your hip flexors are coming up all the way here when you're doing a lot of things. And you need to be able to just have this kind of type of dexterity so that's why a lot of the things i do i in the gym i don't like to think a bit of like super specific training because then you know it always brings me back to

jesse burdick talking about baseball players trying to use a heavy bat or something or that's just no okay no but at the same time I do think that you should, to an extent, train some of these shapes and put your body in some of these shapes in the gym so you can become strong in these shapes. You can deal with resistance with your back and deep flexion and even doing some things with extension. Because in that sport, unlike other sports where, yeah, there's movement, this sport requires so much dexterity of the spine. And if you don't have that, well, you may just avoid putting your body in certain positions or you'll get injured when your body is put in some of those positions. Like when you get stacked pass by somebody, you know, good guys in jujitsu, when they get stacked pass, they can breathe and they can move and they can handle that. But if you don't have the spinal mobility and someone stacks you, a lot of guys injure their back or they just let the person pass because their spine can't handle that pressure.

Easier and faster the less mobile you are. A hundred percent. But you can train that. And I've realized that there are a lot of ways you can train that safely. Somebody goes to do it to you, just grab your own feet. Dude. You're like, hey, what are you trying to do? You trying to do this?

I mean, the thing is, is you don't want to be in that position. But at this point, like my, my, my, my mobility and flexibility through the spine is at a point where somebody can stack me and I'm breathing normally. I'm fine in that position. I can chill there without feeling the stress on my body. But many people use, like, even when you drill stack passing, you kind of got to be careful with your partner because their spine just doesn't move that way. And then there's the other thing of all of this stuff. Like, I think there are certain things that you can just literally do every single day because jujitsu is another one of those things where there's an abnormal amount of usage of your hands and your fingers and gripping. Not only are you gripping a gi or lapels or something, but now when somebody's

breaking that grip, that's doing something to the tendons in your fingers all the time. And that's why you see guys in jujitsu, if they don't make their hands strong over time, they end up kind of fucked up fingers over time. But if you can have something that allows you to have finger extension and something like this, that allows you to do this, I use this shit every day. Your hands can handle those stresses. That's why I never have to take my hands during jujitsu because they're strong now. And it's because I train them every single day.

I think it could be simple too. You can just think about, you know, what sport are you doing? And then you can also just think about like, where am I weak? Where could I use more attention? And if you think about, I mean, it's hard to think about a sport where it's not beneficial to have your feet be in a better

condition, your feet be stronger, your ankles. So, I mean, for me, sometimes it's as simple as just sometimes when we're podcasting, I'm just standing on one foot and I'm, you know, I'll, I'll mess around and do some like little calf raises and stuff like that because that's part of running is just to be good on, you know, and have good strong balance and feel comfortable on one foot. When I first started doing that, I was better at running than I was just going on one foot. Like I would go on one foot and I would kind of move around with my ankle and I would be like, that's kind of uncomfortable. Like that feels weak. It didn't feel, it didn't feel, it felt uncomfortable as opposed to like running. When I would run, I didn't notice it because in running, it just happens like in a split second. But just standing here and doing this now, it doesn't bother me at all. But for a little while,

it was weak. It wasn't comfortable. Same thing here, actually. Like I did have a string of ankle injuries a few years back. And I realized I had that string of ankle injuries because, number one, I'm not running often. So I'm not going on one foot to another. And I wasn't jumping often. I wasn't doing anything on one foot again. When's the last time some people that are listening right now, when's the last time you jumped? Yo. Right?

So that's the main reason why i started jump roping because jump roping is low impact on the ankles right but when you get comfortable doing it on two feet then you can go on one foot to the other foot and your ankles just constantly getting this little pop pop pop pop but the thing is is even though i've just been doing a little bit of jump roping every day my vertical is increased um without like i do some jumps here and there but i'm not doing as many jumps as people who are jump training but i have noticed like you know that black thing on the uh that yeah the where we punch the punching bags and stuff i can grab the very top of it

that's wild whereas before i was only able to touch the bottom of it so from low frequency like 35 feet up in the air by the way way. Yeah. So, but the thing is, is from, and I've also noticed that like now I have more, like I can feel like more bounce from my ankles. So I can really kind of like bounce off the ground versus before it was a little more lag time before I came off the ground. And that was just the benefit of jump roping a little bit every day. But that's something that everybody can do. It's, you don't, you don't have to like have a podcasting job to jump rope. You just can have a rope in your bag or whatever. And on your lunch break or whenever, just do a few hops. That's something I was noticing too, is that I couldn't even hop on one leg. I was like, well, that's weird. Uh, you know,

cause in running you're, you're going from one side to the other, back and forth. And I was just trying it. I'm like, that hurts. Why does that hurt so bad? And I'm like, oh, it's because I'm big. There's so much muscle mass up here. Of course it hurts. It's different for you. I'm like, no, those basketball players, man, those guys aren't light.

And I should be able to figure this out. I should be able to build more resilience. So I've just been working on it, and it feels good. Yeah, it was a huge wake-up call when we had Brian McGinty in-house. That's honestly where my – not his fault at all, but like some of the stuff he took us through. When we were done, I'm like, ooh, my knee's a little – like it's kind of a little tender here. But he had said – What was it that caused it?

Was it when he was pushing on your foot? No, the the when we were doing like the jumping the constant jump jump jump jump yeah but he said right before that he was just like oh yeah your tibs are weak and then when i asked him hey why do you think my knee hurts he's like because your tibs are weak and i'm like ah okay so now and seem was looking at me funny because Seema's been going nuts telling me, I don't know, maybe two years now that I need to start working on my damn tibs. And I haven't been doing it because I'm like, dude, there's not an issue here. And then my knee starts hurting and so there's an issue here. The issue was always there. It's just I was getting away with it.

So now that it is there, because my right knee has been bugging, yeah, I started doing some Tib stuff, and it just worked out perfectly that Ben Patrick showed up, and he dropped off a – I don't know what the actual term. Tib machine. Tib machine. Is that a Sorenix? Yeah, Sorenix something. I'd look it up, but my computer is. Tib machine. Yeah. Is that a sore neck? Yeah, a sore neck or something. I'd look it up, but my computer's broken. So now I'm doing that.

And it's weird, dude. It feels like I have like a sheet over my left knee, which my left knee doesn't hurt at all. Like my left knee is good, but it feels like it's even more protected than it was before. Oh, like a sheet in a good way. Yeah, yeah. It feels like a protected sheet protecting something. I don't know what it may be. And so my right knee is actually feeling really, really good too.

It's still like bugging towards the end of the day. But again, it was one of those things where it's like, no, we're good here. And then I jumped and it was like, are you serious? Like I haven't had knee problems since like junior high. And here we are because I jumped like like, ten times in a row. It's like, oh, my gosh, dude. Like, so, yeah, it sucks that I needed that to wake me up, but it was, you know, I guess all things considered,

it was a really good wake-up call. We need to invent, like, Tib shoes, like shoes that have, like, a little thing that have, like, a little area to put, like, to load some plates. Yeah, a little hook. And then you got to, like, yeah, like a little thing for have like a little area to put like to load some plates and then you got to like yeah like uh yeah like a little thing for a little plate holder and you got to like walk around and yeah get those tibs going yeah because you can't drag your feet because you'll just trip you're just like walking down the hallway you're like my legs are on fire but more set okay so a

few things this is why again i think everyone should just get a fucking jump rope and start jumping. Because when we think of the idea of jumping, what we were doing with Brian on that day was intense. Intense jumping. But jump rope is low intensity. Just hop, hop, hop. You don't have to go super high. You can just build that. If you can do that, then over time you'll probably be able to jump a little bit higher with comfort.

But because you're getting in so much volume, you can do so many little jumps, right? That will add up on the feet. That will add up on the ankles. And that will add up on the – it will add up up chain. So just start doing that low intensity and it will pay such big dividends. That's why I do it every day. It's nice to have a rope because you have like a challenge like jumping over something. big dividends that's why i do it every day it's nice to have a rope because you have like a challenge like jumping over something um but you could literally just jump back and forth over a

crack on the ground and you could go side to side or you can go forward and backward and you can just i mean you don't even necessarily need a rope but again it's encouraging it's not it's nice to have that because then you can uh work on it you can do like double unders and you can work your way into being able to do some different things, which are great because they challenge you more. But even just doing some of those pogo hops and really trying to, as Brian was pointing out when he was here, he wants you to kind of like hook the feet almost downward. Like you really flex the toes. And that was actually challenging for me to do that. really flex the toes.

And that was actually challenging for me to do that. And what I noticed was that I had to push hard, really hard with my toes. And then as I pushed hard with my toes, I had to almost get a little bit of flexing in the shin and the tib to like pull my toes back to where they needed to be to land. You know, and so it was to be to land, you know? And so it was interesting. I mean, you get a lot of work with your feet. If you ever have an opportunity to be on some sort of surface that's soft, obviously that's kind of like blunt the way that you're going to be able to like jump.

But it might work the shit out of your feet. Like every chance I can do this on a beach it's amazing but you could also do it in some soft grass or uh if the grass is is wet or anything it's a kind of a nice opportunity to bounce and jump on there and if for some reason like let's say that you are trying to do some single leg hops because some people like it's really difficult for them to hop on one leg you could literally have a surface next to you and use that surface to kind of like help yourself balance on one foot.

Yeah, hold on to something. You could just like, that'll make hopping and bouncing off of one leg a little bit easier because sometimes balance is hard. But then that's literally regression. After a few days or weeks, you'll be hopping on one leg without an issue, right?

But dude, the tibs it's it's crazy uh if you guys are able to first off you can do it on a wall so ben patrick showed that before where you like just do tib raises raising your feet on a wall but um if you can get that single leg tib bar that thing is that that thing is really you still have that uh guy come over your house and kick you in the shins he's or you continue paying that guy. I stopped paying him. He got too expensive. Yeah, yeah. He got a little wild too, right?

Yeah. It's like, bro. Yeah. You remember what we were talking about at the beginning of the podcast? Exactly. I said the safe word an hour ago, and you're still going. Yeah, yeah, yeah. You got some big tips over there.

Yeah, no. Tips be fat as fuck, dog. Real chicken and juicy. No, but the tips isn't something that you want to fuck. Like, you want. It makes a difference. They make a very big difference. Even like in jujitsu.

Think about close guard. When you do close guard, a lot of people just kind of have their feet forward. But if your foot is dorsiflexed. You make a pretzel out of it. Exactly. And in a lot of positions in guard, you're playing guard your foot isn't like this your foot you're active you're you're dorsiflexed and you're in you're in this you're this type of position right so that means that you need strong tibs for this position it's one

of those things that you don't think about but like it makes a difference that's again so going back to like i was getting away with stuff like i've been told that i got sticky feet because like i will activate my foot and like they'll try to like whether it be a back step or whatever and i'll just hook into their like inner thigh and it's pretty cool because like okay cool like i'm in a bad spot i know it's a matter of time before you get past my guard yeah but i'm making it pretty difficult because you thought you were going to get past me really easy. And now it's like I'm making you work. So, again, it was like, oh, I'm all right. I'm okay. But so now it's like I'm even more pumped for like what's going to happen with, you know, working the tip.

You said a single leg tip or single foot tip. Yeah, I think it's – we have it in the gym. I'm not sure if it's from – The monkey foot one or – Not the monkey foot. It's not the tip bar that has the two legs. It's the tip bar that you have a single foot and you can put your foot in there. I'm not sure if it's from home gym guys.

It's not the animal pack hip flexor thing. That thing is really nice though, the one that just goes on a single foot. Because if you're not used to that thing, be careful how much weight you put on there. Sort of five or two and a half pounds, being real. Yeah. You just, you hook it to your foot and you're like, okay, I'm going to do it like I see people. And then it feels like it'd rip your whole knee off. It's nuts. You're like, whoa. And your leg just hasn't, it's unfamiliar territory. You haven't messed with that just yet. So yeah, start out super light. But what I like about that one is it does take your whole leg into account. And there's a lot, there's so many different ways. I mean,

you could probably think of thousands of ways to utilize that one piece. But if you put your foot like at the end of a bench, what I noticed is that my right foot from an ankle injury from a million years ago, it doesn't like to be flexed all the way away from me. It's like I get some tightness in like the Achilles or something. So that stretch is actually really good for me. I need to take my foot through that range of motion. So that feels good. But then also like doing circles with it and moving the feet around.

These are all things that I do. I do all this stuff at my house. You know, I do a lot of stuff at my house. I'm like moving my toes. Brian, he said that my toes suck. So I've been like trying to work on these like toe curls i'm like that motherfucker comes back he's not gonna ever have seen toes like this before yeah he's in for it and i'll sit you know i'm just like wiggling my calves and my feet and i asked my wife i'm like does this annoy you she's like nah she's like i'm not i'm not i'm watching the tv or whatever yeah

so it's not bugging anybody i don't i'm watching the tv or whatever yeah so it's not bugging anybody i don't think but it's something that i don't know it gives me some training while i'm just sitting there doing not holding not a whole lot real real quick i think that the important thing to think about here is whatever sport it is that you're doing if it's powerlifting if you're trying to pick up running like mark's done now for a few years if you want to do jujitsu i know that we all like you all have jobs too that you do outside of this. You have family. You may have kids.

But you need to do these things on the outside of the gym and the outside of that activity to make sure that you can do this for the next few decades. Because like the video we talked about before where that guy was like, oh, jujitsu saved my life, but ruined my body. At the end of that video, he said something along the lines of like, I don't know how long more if I'm going to do jujitsu, I might not be able to do it in the next few years. And it'll turn into that thing that I used to do. And he said that as if it were an inevitability.

But I think the only reason that that is an inevitability for him is because as I was watching the video, I was paying attention. The guy wasn't doing much strength training. He wasn't, didn't seem like there were a lot of good habits set outside of jujitsu to keep his body resilient for jujitsu. So if the only time you are training is in your sport, meaning you're only running or powerlifting is a little bit safer

because at least now you're resistance training, but with that comes, well, how's, how do you move? How's your spine? Only powerlifting, you know, is a mistake from a health, overall health perspective at some point, at some point you can, you can do it, you know, periodically, but it is one of those things though, that if we're thinking about like, okay, if I only had to do this for the rest of my life, you could probably manage a bit better than that then if you only did jujitsu because the demands that jujitsu and running these things put on your body if the body isn't strong over a long period of time you will not be able to do this for a long period of time so you need to take that into account that's why we're kind of psychos when it comes to some of this shit because

we love it so much that we want to do it for the next six seven decades we don't want to just have fun with it now and then in the future it's something that we love to do in the past but our body can no longer handle that's been the biggest driving factor for like trying to go slow is i did not want jujitsu to be that thing i tried that one time like i just i i do not want to say that ever, you know? So that's why I've been like, all right, let's slow things down and let's think about, you know, the 10-year plan or whatever it may be. You know, one of my buddies got promoted today.

One of my training partners, he got from white to blue. And, you know, so like super proud of him, happy. And I'm just like, yeah, dude, like we're going to support each other until the belt turns black. And he just got all more fired up, know and i'm like yeah that's the mindset that we need to have yeah yeah i think it's it's amazing to be able to go through these sports and to accomplish certain things but imagine you're like oh there's in sema you know you got a black belt and he but then you're like limping around and you're all jacked up and you're

hunched over they're like man remember when he did that? That shit was sick. If that's the price, then I'm out. I don't want to have to pay that price. Now look, we're all going to roll the dice. You compete at a really high level and who the hell knows what happens at those really high levels. I've had over 1,000 pounds on my back.

These are risky, risky things. But they should be within your means. They should be things that you have a capacity for, but they're also things that you're not, you're not always doing them. And I think that it would shock people if they came here and saw us lift sometimes. We might have some sessions that have more intensity. We might have some sessions where, yeah, we do load some weight on. We actually perform like a normal squat. We're not doing something weird, balancing on one leg or something like that. But for the most part, we're doing stuff that we feel is going to make us feel better. And I think that nowadays, when I start to think about things that are going to

make me feel better, it's not necessarily loading up a one rep max bench press. It's not necessarily, uh, doing, you know, five sets of five of deadlift and then doing, uh, then doing heavy bent over rows after that, and then doing heavy RDLs after that, and then doing, uh, the reverse hyper and the glute ham raise. Like to me, I'm like, whoa, okay. All that stuff was amazing. And it serves such a great purpose to build the strength that I was building. But now I'm just like all that stuff is going to – for what I'm doing now, it's going to make me really, really tight. It's going to make me walk around all screwed up as if I was that washed up like athlete or something. I don't want those inputs anymore. So now it's like, okay, the reverse hyper is a great movement.

Deadlift is a great movement. RDLs are great. All these, Ben O'Rourke's great movement. Let me do them stretched out in the course of a month, not just one workout. So that's kind of the way I look at stuff now. But I think people would be surprised. We were talking with Kurt Ingford in the gym and Kurt is working on another version of Bigger, Stronger, Faster with my brother. Kurt worked on the first one. He also has worked on

like Bowling for Columbine and a bunch of other famous documentaries. 9-11. 9-11. Yeah. And yeah, he's done some impressive stuff, but it's great to see him taking care of himself. And he said he was observing uh some some uh kids in the neighborhood watching them jump around and bounce around and all this stuff and he was like man like i want to be able to do that again and so rather than him saying oh i'm 61 years old like i have no business doing any of that he started to do some of that stuff in his backyard he started to work on some jumping he's also very active he's got like a pond in his backyard and he's making like a rock wall and he's just very active with his own like landscaping and all that kind of stuff. He says bear crawling back there. Yeah. He said

he's bear crawling, but he's moving these big house rocks around and stuff. And so I was showing him some stuff today of like, you shouldn't really have to think about it when you're moving a rock. But since he had some injuries and stuff, I said, let's have you figure out a way to utilize your glutes when you're picking up some of these rocks and picking up some of these things. And it was awesome to see like his mobility was good. His strength was good. I had him throwing a med ball and it would be great for more people to start to recognize, to try to keep some of those things around from when we're young. Like forget about, forget for a minute about getting better at anything. Forget for a second about losing weight. How about you stay the same weight?

That would be a good, that would be a good, you know, like. Hold on, bro. Yeah. How much, you know, how much did a lot of people weigh when they were 18? Hold on, bro. Yeah. How much did a lot of people weigh when they were 18? Maybe some people were – like maybe they were very heavy at 18.

But with the exception of those few that were really heavy at 18, what if you were the same weight as when you were 18 or 20 or 25? Maybe we should stop always trying to – I'm going to get better at this. I'm going to max on this. I'm going to go hard on this stuff. What if the idea was, I wonder what will happen if I could still jump, throw, sprint, lift a little bit, play some sports five years from now, 10 years from now, the same way that I could do it right now, not get better at it and not have and not have it get any worse, but you're not the guy who's like trying to get something out of the cabinet

in the upper thing by trying to move your one arm with your other arm. That's half broken too. Pat project family. We love beef on this podcast. We talk about it a lot. All right. We love our meat, but sometimes eating the same meat all the time can get a little bit boring. That's why we partner with Good Life Proteins, which also has certified Piedmontese on their website. But sometimes you might just want to eat some chicken or fish or duck. Duck. Who eats duck? But you can eat duck.

If you go to goodlifeproteins.com, you can select their build-a-box options and input all the proteins you want. Then you'll select subscribe and save to save money on all of your meat. If you enter code POWERPROJECT at checkout, you can save up to 25% on your subscription. That means you're going to be saving 25% on all of that different meat that's going to be heading to your door. Once again, head to goodlifeproteins.com. You can enter code POWERPROJECT and save up to 25%. Links are in the description box below, as well as the podcast show notes. The really cool thing there is that like, again, it's increasing the time horizon of how long it takes to get good. Cause in the reality is, it's like, you're not going to be very good at jujitsu a year from now. If you started last year, like it's going to take you

for proficiency to be like a blue belt level. Somebody who's gotten a blue belt in jujitsu because that's where most people also quit, right? A blue belt means you're pretty proficient. If you did quit jujitsu at blue belt, you're proficient enough, right? Don't let that be you. Don't be the guy who disappears into the bushes.

So someone gets the blue belt and then it's hard to make more progress once you get the blue belt. So they split or do they split like when they get the blue belt? Like as if it's like I achieved this. This is cool enough. I'm out. The amount of instructors that have been like, yeah, that's when we lose most students. Because like blue belt will take most people like two to three years you know like that means you're proficient man but like that's when a lot of people are like all right cool and they're back after maybe the

next five years or something like that yeah it's high percentage yeah because it's like the the the thoughts this is like the memes that i've been like seeing but it's like well i'm good enough to kind of handle anybody on the street and it's like I already know everything I should know in jiu-jitsu and like yeah I'll just you know take a day off and that day off turns off into a week week into a month and then it's like fuck I don't want to look and see everybody so you get a girlfriend oh yeah but also from what I'm understanding is like at white belt someone like in SEMA or maybe not so much in SEMA, but like an upper belt will be like, all right, yeah, you're getting your understanding. You're trying to figure things out. Like, cool.

You get a blue belt and it's kind of like green light. Like, all right, you now you've committed to jujitsu. You still don't really know anything, but you've committed enough to where like, I'm going to put it on you now and you're gonna learn real jiu-jitsu oh so then once they so they have this i think people need to get demoted is what i'm learning today give me that blue belt back take this white one for a little while that's real though no yeah because also the other thing is it's like oh i'm a white belt i'm getting away with all kinds of dumb shit and then all of a sudden you get that blue belt and it's like. Everybody magically becomes better. Upper belts are like, okay, now you understand.

So, all right, here we go. So, then your competition level all of a sudden, like you get this rank, but then everybody is like, all right, cool. We're up here now. Dude, you know in video games when like you play a game and then you beat it, right? And then there's new game plus with an increased difficulty yeah that's that's what like more monsters and everything goes a little faster yeah so that's that's when like call of duty and like yeah i'm out at that point i played the game once why play it again exactly that's so true yeah call of duty used to do it really well where you would like i I don't remember the ranks,

but let's say like zero to nine. And then you get to that ninth one, you're smoking everybody. But then you get to 10 and now you're with the 10 to 20 ranks or whatever. So then you're back at the bottom of the thing. So it's kind of like that. But yeah, I just, yeah, no blue belt blues for me. Yeah. But yeah, proficiency at almost anything, proficiency doesn't mean you're really good, but it means you're proficient. It's going to be like two to three years, even kind of gaining muscle, gaining a decent amount of muscle from when you start.

You give yourself three good years, you will look impressive if you've really been going at it, right? you will look impressive if you've really been going at it right so it's like that's what we got that's what we got to be looking at as far as like the the time horizons of doing this but not many people really think that far out they're thinking of i want to be good now i want to get better now how how often do i need to train to do this now it's kind of interesting i wonder like what the uh like lowest level of input you can give yourself to see results three years from now. you're not really like training so hard. You're not doing the prescribed X amount of sets per week, per body part type thing for hypertrophy, but you're just training,

you know, and there's all this science and research that states all these facts about hypertrophy training. But if you're training for three years and you train your arms like consistently, like once a week, even if it's just a couple sets and even if you don't train them that hard, your arms will probably be bigger.

Like your arm probably went from 14 inches to maybe 15 inches without really, I mean, especially if you're a younger male and you're like a teenager. I mean, there's so many things going on that your arms are probably going to kind of grow anyway, right? But from a little extra exercise. So I think our idea is always like we're trying to just get like stronger, and we want to see – we're trying to get better. We want proof that we're better.

But I just kind of wonder sometimes. I mean, I've been running tremendously slow. And I know that running doesn't compare to every single thing else, but running and lifting are pretty similar where you can use lighter weights and you can be very, very strong. If you learn how to lift the weights properly, there's certain ways to lift weights that you could use 40% of your max, 50% of your max, 60% of your max, depending on the person. And you can get very, very strong utilizing those kinds of weights. So I just kind of wonder, I mean, just let's just think of any topic. I mean, let's just pick a language. You know, what if you want to learn a language? What if you just kick around, like learning this language just a little bit, maybe once or twice a week, you go from knowing zero Spanish to understanding some over the course of two or three years. And

maybe you're not, you know, sitting there having conversations with people in Spanish, but you're going to be able to understand it. You understand certainly more than you did three years ago. So it's interesting because like I kind of view myself as somebody that always wants to get better. But it's not even really true. I'm not necessarily – I'm not search of things that are kind of challenging because I know how rewarding they are in the long term and I know how they're going to feel. That's what I really dig a lot. It's not necessarily just, it's not necessarily getting better, but as a result of all that stuff, you end up getting better. Let me ask this then. When you, well, I mean, you were an athlete when you were younger, you played football. But when you started doing running, what does that 10-year, maybe down the line, scope look

like? When you think about running, the things you're doing right now, what are the long-term abilities that you're seeking? I would just say, yeah, just to, I mean, for now, I just, I'm really enjoying being able to run and then have it feel like nothing, have it feel like it, like nothing hurts. So that's actually been like a goal of mine recently, because people keep asking, like, what's your goal? What's your goal? You're going to run. You're going to compete. You're going to do a race. And I'm like, no, I just want to be able to run faster and have it feel like I didn't barely even work out.

I did a half marathon in under two hours the other day. But the world record by Kipchoge, he did entire marathon that is that is unbelievable to think of i mean that is a absolutely insane fucking world record yeah and i realized like he weighs like 130 pounds and he's been training his entire life and he's running at altitude for many many years like there's just so many factors in there right uh i'm not even trying to compare myself to any of that. But when he runs, they have done some, I don't know what kind of studies they've done on him, but they basically say that where his heart rate is and by measuring some other metrics, when he got done with running, it's almost as if he's not exercising at all. And if you see his face when he's running, you're like, kind of looks like that. Kind of

looks like he's just sitting there reading a book almost. I think you posted Noah Lyles a couple days ago sprinting too. Same thing, just this real stoic look over them. So my goal is to be able to continue to be more proficient with running because I think there's something that's really, really fun when you can win, when you start to win. And I don't mean win a race. I'm not necessarily talking about that. But it's got to feel good for you to walk into a jiu-jitsu academy. It's got to feel good for you to walk in and to just know how proficient you are not necessarily like i'm better than everybody here or i'm good or i'm great or yeah not so much

that but it kind of doesn't matter who rolls with me like i'm gonna be able to handle myself pretty good yeah i'm pretty confident in that and every once in a while you run into like a buzzsaw you're on some maniac person who's amazing um and that's fun see it's fun yeah it's fun right so maybe when you first started it probably would have been fun but probably in the middle somewhere probably like not so fun because sometimes maybe it shows you like oh man i i thought i was a lot closer i thought i was a little closer to being like on this level and that guy just showed me like i'm nowhere near where to do son yeah wow that's interesting i'm nowhere near my thought maybe i should quit ah same yeah hey you did that pretty good hey i learned from the best that's right learn from the best

you know the cool thing though and uh this kind of hit me the other day uh most how can i put this most sessions of jujitsu kind of feel like uh feels like meditation it when i say that it feels relaxing because most people that i roll with i don't cut like i don't have to expend a lot of energy to deal with them um and even and and because of that like when i finish i'm like i feel so calm i feel feel so chill, right? Even when doing it, it feels chill because like over the years, I got better at nasal breathing and I just got better at just allowing my body to kind of relax when doing it. So like now jujitsu is – You're like, I wonder what sushi I'm going to order off my plate.

But when I realized that, I'm like, yo, this is why I really think that this is a lifelong type of thing. Because if every time I went to jujitsu, afterwards I was like, oh, God. I was like my body was beat and I was just tired and wrecked. I wouldn't be able to manage that. But now I'm continuing to improve, of course. But I'm at least at a point where I go into jujitsu and it just feels like a relaxing experience. That's what it feels like for me at this point. Still learning, still progressing, but a lot of, a lot of the time it's just so relaxing, you know? And that's, that's kind of

how like we almost look at training. Sometimes, some days we really push ourselves in training, but like usually you train and it feels good. It doesn't mean like you can fall asleep while doing it or whatever, but it feels good. You get done. You don't need the cold plunge and a massage and 17 other things just to recover from that. And if you are banged up at all, what do we do? Like how do we maintain and how do we work on that? We come in the gym and we lift.

Myofascial release. Come in the gym and exercise and move around and start to feel better from it. Come to the gym and exercise, move around, and start to feel better from it. Yeah, it's really fascinating how devastating stuff could feel when you're new. You forget about like, you know, there's people that start to think too. They're thinking, you know, the starting on Monday kind of thing. Like, I'm going to start my diet on Monday. I'm going to go to jiu-jitsu on Monday. And they have like regular jobs too. You know,

they got jobs where they have to be there 40, 50 hours a week. It's like, man, that's a really crazy, like that's a really large commitment. And then you're trying to bite off a little bit more than you can chew. And I also think that people are going maybe too intense on stuff. And it's probably hard for people to accept this or understand this, but a lot of people that are really proficient at what they do, it is so rare for them to go 100 miles an hour. It's so rare for them to go 100%. As many times as people hear stuff like this, I don't think it really registers um but look at hussein bolt like in the olympics you could say like oh he only goes as fastest in the olympics it's like did he did he go as fastest in the olympics or did he stop and just like look to the side and celebrate

and slow down right how many world records do you do that with i know it was the first world record he definitely did but was it the other ones too at least three or four and he's got you know he's And slow down, right? How many world records do you do that with? I know it was the first world record. He definitely did. But was it the other ones too? At least three or four. And he's got good reasoning because he – Oh, dog. He was always like ridiculed a lot and he lost a lot. He lost a lot of times before he got to that stage.

So I think he was like, fuck y'all. Plus the gene therapy that he got, that probably didn't hurt. I'm just kidding. A little bit of false stat now. You always hear weird rumors about all that stuff. But it is really rare for people to go, people that are really high level to go 100%. And just with my running, I would say like even yesterday's run was probably like 85%, 90%. Like if I would have went like 5% harder, I would be concerned about what the recovery would look like from running that hard for two hours. Like I've just, my body's never done that before. So if my heart rate was like

150, 160 the whole time, that would have been a little sketchy. But like I said, in general, in my training, I got to probably say that 85 or 90% of it is done at a really low intensity. I mean, how often are you going 100% on anything? I mean, even the kettlebells and stuff, like you're using some weights and stuff. I mean, like what? Yeah. You know, on a scale of one to 10,

like what's your perceived effort on a lot of stuff most of the time? You know, the thing is, is like, for example, with the kettlebells, I was doing some double flips with the 20 kilogram yesterday, but the cool thing that as you get better with bells and you get better at juggling, you want to let your body hang almost you want you. Cause a lot of people, if you watch them swing kettlebells, you notice that there's like, they're gripping it hard. And then there's, they're muscling a lot of things. But like now, because I kind of just like

let my body get long, I don't grip the bell hard. It's almost like the bell's kind of just hanging in my hand. Right. It doesn't feel, it doesn't feel tiring because I like what you're saying. Cause there's not that much movement when someone's just doing a kettlebell swing. When someone's doing a stiff kettlebell swing, there's not nearly as much movement as you would think. Absolutely not. But the reason why it doesn't feel as fatiguing is because I'm not muscling the kettlebell. I'm not muscling it to flip it. I'm not muscling it to swing it. It's literally, I'm letting the momentum pull my body in these different directions. So it doesn't, doesn't feel like a crazy amount of effort, even though there is effort going on, it's easier to do because I'm not, you know, I'm not hard gripping everything when I do it. And you notice like people that look really good

when they're doing it, like Colin Daring, Jared Cardona, there's a difference between when you see them do it and you see other people do it. Other people, like there's like, there's a difference between when you see them do it and you see other people do it other people like there's like there's a stiffness to the way that they're swinging the bell or doing their snatches and stuff where you're like i mean it looks good but then when you see colin and jared their bodies unlocked like they can get to the longest ranges without feeling any type of um without feeling vulnerable their body's not vulnerable in those positions because they're now strong in these really weird positions. And because of that, all of their movements are super smooth. So I think that's one of the reasons why now jujitsu doesn't feel as

tough or jujitsu isn't hard because like I'm not really muscling things with my body. It's unlocked. So my body's able to kind of access everything rather than me muscling things. And you'll also notice that with newer people when they do jujitsu, first off, their breathing is going to be off. But then because they're trying to really push and pull and whatever, they get tired in like two or three minutes. They gas hard. But when you become proficient and efficient and your body is unlocked, you can kind of just like you move with the momentum. You know when you need to do things. You, when you can like push and move it, movement efficiency is just so much better. So I guess I don't remember the last time,

even in jujitsu right now, as far as training's concerned, I don't know the last time I've gone a hundred percent on somebody. Um, I think the last time would be Marigali when I was in, when I was in Houston, uh, Austin. Yeah. Yeah. But that's not good, right? What do you mean? That's not good when you have to flash that card sometimes, right?

That's great though. The thing, the reason why I did go a hundred percent is because I was working with somebody that made me go to a hundred percent. The reason why I don't go to a hundred percent in training is because I'm never pushed to a point where I have to put 100% output. You know what I mean? So it's like, and also I'm 250 pounds. So like, you know, with a lot of,

I don't have many training partners that are at that weight. So I'm not gonna put all of my pressure on somebody who's like 210, 215 pounds. It just doesn't make, if I'm doing that, that means my jujitsu isn't good, right? So that's another thing. It's like my goal in training is

what is the most efficient way with wasting as minimal energy as possible that I can tap this person? That's my goal. I don't want to just tap them. I want to tap them in a way where it really wasn't, didn't feel like too much effort for me. And if I can do that,

that means my technique is getting better. And if I'm forced to go to a hundred percent, like with Marigali, like that's, that shows how much work I need to do. Would you recommend that for maybe some people that maybe feel behind, maybe they, maybe their conditioning isn't awesome and they find that when they do have to push really hard that they do get winded. Do you suggest for them to – I know you're doing the kettlebell flips and stuff. Do you suggest from a conditioning perspective for them to maybe use a different tool? Obviously, like getting on the mats is super important, but you can only get on the mat so much yeah you think there's some tools outside of that that they could utilize with a good duration on like a like a echo bike or something like that yeah like yeah i because i know you have like sprints and different things

that you've done on there i don't know if you do as much of it as you used to but you've told me some of the workouts on there and they sound pretty intense. Yeah, doing sprints on the Echo bikes, so like intervals on that where it's like maybe you have 15 seconds hard and then a minute to a minute 15. Or if that 15 seconds really takes out of you, maybe a minute 30 where you're off. Doing that for maybe five cycles to start and maybe 10 cycles in the future, that will be really good for conditioning. maybe 10 cycles in the future, that will be really good for conditioning. Also trying to, I think the big thing is when doing any of that stuff, trying to keep the breathing in the nose because short term, it's very difficult for a lot of people to nasal breathe on everything. Long term, it's going to be the number one thing that serves you. I was so pumped. And Andrew remembers this when we are at Henzo, Grac in austin and nicholas marigali was

watching the people in the class roll he stopped everybody and he was like you guys a lot of you guys i see you rolling and your mouths are open you're gonna gas out you guys need to learn how to breathe through your nose and i was just like this is a guy that his focus is jujitsu i don't know how much reading and stuff he's done on nasal breathing, but even when you watch him roll, you notice like he's not gasping for air. When he's exerting, he's not – everything's in here. And initially, it's a hard hurdle to get above if you haven't been nasal breathing when doing exercise. But as you've noticed, Mark, running, like it's probably much easier now breathing since you've learned how to do that through the nose. Unbelievable. It's made a huge difference. I just think, you know, rather than

like, uh, people worrying about the data and the science and this and that on what's coming down the pipeline about it or, or, um, you know, what Andrew Huberman or somebody says about it, like, rather than being so focused on that, I think just try it. Like, please just give it a shot and try it. And if you implement it in a workout, you'll find it's going to be really frustrating. You're going to be like, man, screw this. And I do think that when you start, it's okay to go back and forth. Like do what you need to do. Like don't pass out. Don't push it that hard. But, you know, start to see if you can push it a little bit over a period of time so you can progress at it. And what I've noticed with it is that from nasal breathing, breathing just in and out of the nose during exercise, is that it helps me get better faster.

What do you mean? It helps me get better faster because the workouts aren't so difficult that I can't recover from them. If you do want to go on a science-y side of it, check out some of the stuff from Brian McKenzie. And Brian McKenzie will tell you that when you're opening your mouth, you're blowing out like lots of carbs basically. You're utilizing a lot of fuel. When you can breathe in and out of the nose more efficiently, you're using a different fuel source. You're using your fat.

And so it's, again, like worrying about the science of it. Like check out Brian McKenzie. Check out some of the stuff that he talks about. Him and Andy Galpin wrote a book together where they discuss some of this stuff as well. And you can get deeper into the weeds of it. But if your input is too hard on the exercise that you're doing, it's going – it causes chaos in the body. Your body is like I don't – your body doesn't like that input. There's something in boxing called sparring partner syndrome where when you if you box somebody uh over if you're a

journeyman boxer and you're mainly used for sparring you don't think that you ever have an opportunity to win because you're a punching bag yeah you're basically always getting your ass kicked you're basically always having to punch up and everything's like too intense for you. And so even if you had the ability to be better than another guy, you wouldn't even recognize it probably. So I think you got to be really careful with the inputs that you give your body. In that case, those guys, they get paid to kind of get their ass kicked and to give the guy a decent look. But they also – the challenge is too hard. They literally are not going to get better.

I mean, maybe they'll get a little bit better, but they're not going to get so good one day that all of a sudden they're whooping out of that guy's ass. It doesn't happen that way because their input is too chaotic. They fight too many people too often that are just the next level. And they're getting their ass kicked without really a lot of explanation and coaching. I hate to sound like a broken record, but your sleep quality most likely sucks. It's one of the biggest things that we talked about on the podcast. So many guests have come on and talked about how sleep can help you stick to your

diet, stick to your workout plan, lose body fat, gain muscle, all the good things that you're trying to do, but it's hard to do because you might be snoring. And if you're snoring, that's why we've partnered with Hostage Tape, which is mouth tape that you can put over your nose, your mouth, when you're asleep to help you stop snoring and breathe through your nose. But if you haven't been breathing through your nose this whole time while you've been sleeping, it's going to be a little bit difficult to get air through there. That's also why hostage tape has nose strips to help open up your nasal airways

and make it easier to breathe through your nose when you're asleep. Now your partner won't be having a fuck with you when you're asleep because you'll be actually breathing through your nose. Andrew, how can they get it? Yes, that's over at hostage tape dot com slash power project where you guys will receive an entire year supply of nasal strips and mouth tape all for less than a dollar a night again that's at hostage tape.com slash power project

links in the description as well as the podcast show notes on the note of that sparring partner syndrome thing that that's why like one of the best ways that like you can improve in jujitsu is like having some training partners that are at your level and at a certain point after you've done it for a while, there are going to be some people that you definitely know are at a lower level than you where you can try out new techniques and then having the people that can really push you, that will help you out so much. So whether you artificially put yourselves in situations that are bad for you and you push yourself, that'll be good. But that's one thing that you got to think about.

Because if you're always, if you're like the guy who wants to train with the toughest guys in the room all the time, but the toughest guys in the room are constantly murking you and you're not able to work anything, that's just going to be a tough way to, you're going to have, what is it called again? Sparring partner syndrome. Sparring partner syndrome. You can't recover from it. And then on the flip side of the sparring partner syndrome everybody knows this one too there's the practice all american that's andrew andrew's all pumped andrew's like lining up like in football the uh in high school football uh some of the other players like uh you know they're trying to give us a decent look on defense and they line up in the hole that you're running the ball to

you're like yeah i know you know the play you fucking idiot but come on christ sakes like like well stop me from doing it you're like it's kind of hard when you or when you ran to the play before we even ran it yeah yeah those training partners are not fun in jujitsu either or it's like hey i'm gonna go for the single leg x or whatever it is and then it's like they go to stop i don't know they don't give you like a real like reaction to it it seems like sometimes what do you mean like um i don't know dude like if if i'm telling you like oh dude i really want to go after your left leg because i'm setting up on that left side you just never like you keep putting your right foot forward or something whatever it may be yeah or just it's because i'm so new i can't think of like an actual terminology of stuff.

But like I have seen this where it's like you're, all right, let's drill this. And then they're just like, I'm going to block this at all costs. And it's like, but we're drilling it. Like it's a little give and take. But it's like, no, you don't want me to win right now. You're trying to be the practice world champion. Let me actually mention something. You probably already do this, but the thing is, is like, if you're sparring with someone and they

know what you want to do, of course, they're not going to let you do it. Like, because that's just like, why would I put myself in the situation he wants to be in? So at your, if you are really trying to work on single leg X and you know that it's going to be hard for you to get there, just do specific, like say, Hey, let's start in this position and let's like, you can do whatever you want from here, but let's just start here. So at least you have more repetitions in that position because your training partner isn't doing anything wrong. If they know you want to, if they know you want to do that to them, why would I let you do it? Right. It's not bad on their part. It's just like they're sparring. They want to tap you as much as you do it? Right. It's, it's, it's not bad on their part. It's just like

they're sparring. They want to tap you as much as you want to tap them. So they're not just going to give you their leg because you weren't working. You have to tell them, Hey, I'm want to work this position. So let's do specific training starting here. And then let's, let's do, if you, if they get out of it, they get out of it and you continue the role, but at least you can start there. Cause they're not doing anything wrong technically by not letting you get that leg. Gotcha. Real quick, back to the Marigoli thing and the nasal breathing. I forgot the exact words he used, but he basically, he was like, you're doing it wrong. If you're breathing through your mouth, like you're basically like a thing that has nothing to do with breath. The technique is like, you weren't doing it right.

If you're breathing through your mouth so hard, thought that was really cool but what i wanted to ask you and see my like because when you started jujitsu you weren't specifically nasal or exclusively nasal breathing right i didn't learn about that till 2016 after i read patrick mckeown's book okay so with that in mind did you have to almost kind of take the intensity down to focus just on the nasal breathing or you know because like it for for me like i can do it but then i'll get to a certain point in the like the i don't know second or third role whatever it may be or even deep in the first role that i'm in yeah where it's like i'm doing good doing good and then i'll go for an explosive

movement and then you know work work work work work and then you kind of the the slight yeah lull and then it's like you know like i'll take a deep breath because i can no longer hold my my breath through my my nose so but i'm thinking in my head if i stick to strictly nasal breathing it'll put a rev limiter on how much i explode and you know you know you know, use energy and stuff like that. But I'm just wondering if that happened to you. Yeah. There's a few things. So initially like nasal breathing will be something you think about when you're rolling. You know what I mean? Like just like Mark, I mean, I'm assuming when you started running, like when you were changing up your form, you were thinking about the form and then at a certain point it just became second nature and

you don't think about that anymore. So for most people, they're going to have to think to keep their mouth shut, right? The second thing is because they're not efficient at breathing through their nose, they're going to open their mouth sooner and it's going to happen. And you shouldn't try to stop that from happening because if you need to open your mouth to breathe, it's either that you are expending so much energy right now that now your mouth needs to be open so that you can, so you can actually keep rolling and you can't, you shouldn't force it shut. Right. But that also means like, okay, now you need to probably try to get yourself in a position where you can reclaim your breathing. You have to, because like, if I ever get in a situation where I'm like, that means I need to, I need to get to a place where I can have a few seconds of a,

and then bring it right back to the nose. Right? So don't keep your mouth shut. If your mouth is like open dog, don't, don't force it shut, but do your best to have your nose be the primary way you're breathing for as long as you can before your mouth opens. Because there's going to be some roles where you really get pushed. It's like your opponent's pacing, pacing, like maybe you're rolling with a wrestler who doesn't slow down the pace, and you're also increasing pace. Okay, let the mouth open. Do that, right? But just realize that a majority of the time, you're trying to be able able to breathe through your nose and then it's going to get to a point. It'll take time.

It could take a year. It could take two where pretty much it's going to take a lot for anybody to get you redlined. It's going to take a lot for you to get to the point where your mouth has to open to roll. I think maybe a good place to push it would be work on it, work on it in the gym, you know, work on it with something really simple sled. Yeah, the sled. Maybe you're just doing like pick a simple bodybuilding exercise, like lat pull downs or something and do four sets of 10 reps and take a minute rest and see if you can control your breathing that way and if you're having a hard time with it, just lighten the weight. Like make the activity easy enough. Maybe pick another exercise in between that. Maybe do squats on like a bench. So two really easy exercises.

Go back and forth. One round of it. See if the whole time you can nasal breathe. Rather than not forcing it in this case, like force it a little bit, you know, just go ahead and force yourself to do it a little bit. And if you need a little extra rest and that's fine, or if you need to lower the weight, that's fine, but do your best to stick with that. What I've learned from messing around with a lot of nasal breathing is that if I start to lose, I call it like getting locked in. Like I can get locked in. It's really nice when I get locked in with my breathing and my running form and whatever it

is I'm listening to kind of all at the same time. It's like, everything's just going really, really well. It doesn't always work out that way. But what I have noticed is that if I start to breathe more erratically, then I'm going to have a harder time returning back to nasal breathing. So one thing I think is important for people, like when you go and do an activity, just be kind of cautious on how hyped you get yourself. This doesn't happen with running because the run is so long that i can't afford to like get all fired up for it necessarily um although i do listen like david goggins and stuff i do listen to motivational stuff here and there um but i just remember with lifting like i would do like a set and i'd be like like and we didn't even i mean we've got 135 on the bar

and part of that is because my cardio wasn't great, but it was also because I'm amped up. And I probably had like a pre-workout or caffeine. And all these things that you might do on your way to jujitsu or on your way to the gym, when you go to try to practice, it's going to be that much tougher because you already kind of are redlining yourself. much tougher because you already kind of are redlining yourself. So I would also just pay attention to like in a particular workout or in a particular jujitsu session, if you start to end up in a place where you're getting some really good rolls in and maybe you're doing an exercise where they're bringing fresh people in and shit like that, you just have to abandon it. Like don't get so worried about it that you're like, oh, man,

I got to really work on this nasal breathing. Like just utilize it when you can as much as you can. And on days where the pace is slower, oh, my God, like we're almost done with the class. I'm going to see if I can make it the whole class with nasal breathing only. But you don't have to be, you know, the person in the gym that's not talking at all because like, yeah, Andrew's nasal breathing

and they say he can't say anything. He's fucking over there sign languaging people and stuff. You don't have to be that crazy about it. But that is a really cool thing. One of the reasons why I think your runs aren't beating you up as much and why jujitsu isn't beating me up as much is like I use my whoop to track my sessions.

My heart rate is on average like 140 to 145, even on my harder rolls. Like it's not really getting it that much higher at this point. So that's why because like I don't know who mentioned this to you, but nasal breathing kind of puts a cap on how hard you're going to expend yourself. And if my goal is to be as efficient as I can with my movement and the way I deal with people, then that also means that I'm going to have to be pretty calm while doing it too. So that's why my heart rate doesn't really get that high because I'm able to do that. Being efficient, right? I do want to go back and

mention two more things because you, you mentioned the conditioning for jujitsu. The, the bike is great. If you have access to a sled, the sled is fucking wonderful. Like you just mentioned, that's a, that's a piece of equipment that you can, you can pull a sled. You can use the, I can't wait for people to learn more about like what you can do with the shake strap handles. What's the long one called though? Cause there's obviously the orange shake strap, but there's, you don't know. I got no idea. Slingshot.com and pick it up. If you, yeah, if you go there. We also sell a sled as well. There you go. If you go there and you pick it up and you have such a regime, you use this attachment. There's so many ways that

you can pull. There's so many ways that like you can have the sled behind you and you're pushing the sled here or with your arms above. But if you can start doing some of this stuff while breathing through your nose or while trying to breathe through your nose, that's another way where now you're getting some resistance training in. But you're also training in your aerobic capacity and the way that you breathe. And then the last thing I was going to mention was doing some type of complexes. you breathe. And then the last thing I was going to mention was doing some type of complexes. If you have a jump rope, and I do this like randomly all the time, but if you have a jump rope and maybe you have a kettlebell or something or whatever type piece of equipment, you have a slant board at home, doing some jump rope and then doing some goblet squats on a slant board or doing some swings or whatever, but just trying to keep everything through the nose and trying to

just keep a pace while breathing through the nose, that's going to help you be able to have that capacity to breathe through the nose with intense exercise because it's just reps of doing it. It's not going to feel comfortable initially. Then it's going to get to a point where you're not thinking about it as much or you're not thinking about it at all. And then it's just going to be the way

in which you breathe when you train. And then when it's at that point, you've unlocked something really special. Yeah, pay attention to it. Even just your breathing throughout the day. When you're in the shower or you're changing your clothes or whatever the hell it is that you're doing, you'll find yourself. You're like, man, what am I doing? Why am I holding? I find that sometimes I just hold my breath.

I'm like, why would I hold my breath? If you asked me to hold my breath, I'd be like, no, what am I doing? Like, why am I holding? I find that sometimes I just hold my breath. I'm like, why would I hold my breath? Like, if you asked me to hold my breath, I'd be like, no, I'm good. But I'll randomly sometimes just hold my breath. And I'm like, just keep breathing, man. Keep breathing. So just work on it. And you're going to start to recognize when you're more conscious of it, you're going to recognize that you're probably breathing, like, erratically almost all the time. I remember a situation with an ex-girlfriend actually. I had – this was my early 20s.

Whenever I had headphones on and I'd be working, I'd start breathing through my mouth without realizing it. So I'd be like working and then it would be like – Start snoring. But like she told me about it once. I'm like, what are you talking about and then i was and one day i was working i was like the fuck so offensive when it gives you that news like that you're like nah yeah like i totally do that but that that kind of showed i showed how fucked it was at the time you know like it wasn't breathing through the nose wasn't my general mode

of being and i didn't like even sleeping, my mouth would drop open. So that's why mouth tape and taping your mouth at sleep because that's six to eight hours where you could be breathing through your mouth. And if you're trying to get better at breathing through the nose, you need to be breathing through the nose while you sleep. You have to be. Easy. Yeah, people would see me a couple months back. I would throw on the hostage tape for the runs because I wanted to be able to actually, like, know that I didn't cheat at all, you know, because it's easy to cheat a little bit here and there.

Like, oh, I'm just going to, you know, sip a little air here and there this way. Like, no, let me do it with the tape on and let me see if I can actually get this done. And what that made me do, rather than like just forcing the nasal breathing, it would make me stop running, which is important. Like at that point for me, that was the smartest thing to do was to have the duration of the run and to keep my heart rate in a particular zone.

The guys that are really good with running, they'll get so patient that if they're on a trail, they'll just start to walk uphill rather than run. Even some of the best guys in the world, Zach Bitter and all these guys, they will walk. They'll look at their watch and they'll be like, oh, time to walk. Because they know that over a period of time, that higher heart rate, if it's done day in and day out, it's done constantly, that they're going to get an injury. That something is going to go wrong. And on top of that, they're not getting the kind of conditioning that they're actually looking for. You want to be kind of in that zone

two cardio, which is always confused for some reason. I don't know why, but people think that like walking is zone two cardio. It's not enough. Walking is awesome and it's great. And don't be discouraged. Do your walks, but it doesn't put most people's heart rate in a high enough range to be in like a zone two cardio. But zone two cardio is what you're looking for because you're trying to build out your aerobic capacity. You build out the aerobic capacity and every single thing in your life gets better. And there's been so much discussion and so much talk more recently about strength training and the value of strength training. And I love strength training.

Strength training has a ton of value. But your cardiovascular health is still really, really important and it's getting neglected even by people that are in fitness. So it's something – and I know I just hopped on the train of doing it more recently. So I'm like, oh, look at him. Now he's talking about it. I'm late to the party. I admit that. But it has a lot of value. So like,

just figure out ways of, of implementing some of these things that we're suggesting. They'll help a lot. Yeah. I got a lot to work on, but another thing is also like just calming the mind too, because, you know,

again, some of these things like in jujitsu, like they take a long time, but then stuff starts clicking. It's like, Oh my gosh, that worked. Or setting up a submission and you're like here it is and then you build this all this up and then

when it doesn't work out you're just like and there's like a like adrenaline dump almost in the role and it's just like then my breathing is out the window so that happened friday we're like oh this worked like the x guard sweeps and stuff like oh this is working this is working and then i'm like why am i out of breath like the X guard sweeps and stuff. Like, oh, this is working, this is working. And then I'm like, why am I out of breath? Like this sucks because I would just get super amped up and excited to do it again. But then it's like, fuck, dude, I can't breathe. So I got to calm everything down.

Even when you watch like the match that Gordon Ryan just had, if anybody watches that match, watch his breathing and then watch Patrick Gaudio's breathing. Like Gordon's mouth is shut the whole time. Unless he's responding to a fan that's saying something in the stands or something. Really? Yeah. People were like, there were people yelling stuff at Gordon like, Gordon, finish him.

I have 20K on this right now. You finish it in five minutes. And then he'd just like say something. But his mouth was shut the whole time, right? His mouth was shut the whole time. his mouth was shut the whole time so he's talking to people in the crowd yeah he's like giving a seminar he's like okay when someone does something that he was trying to do right there this is how you that's how you block you're like and watch and then i'm gonna do this and his reaction is gonna be this but this is how you

counter the counter and the guy's like fuck you know like that's unbelievable he people may hate his like his antics and the way he markets things and like even i find some of it just kind of like ah damn it like ah well you're so great why but at the end of the day it cannot be denied that the man is an extremely fucking great grappler like he is a great grappler because you know we had nikki on untouchable right now he seems to be untouchable right now right we had nikki on and he said steroids and even though gordon uses steroids doesn't take away that like he is he's not using strength in everything he's doing if you even watch the way he moves it's not that he's fucking it's it's it's it's his efficiency and his technique.

It really is. The guy's just that fucking good. Those steroids making up for technique. Yeah, man. Falostatin. Falostatin. He's on that shit. Oh, yeah, guys.

Go to Discord. Go to the Discord. We haven't mentioned that in a while on the podcast, but go there. We're going to. We do stuff from here and there in the Discord. So, yeah, go to the Discord. And what would have worked really well for us when we were younger, all we have is stuff moving forward. But I'm a pretty big believer in – I wouldn't even say like all, but I would say that if you kept a lot of your training period, any kind of training, any kind of training that you're doing, if you kept a lot of that training mainly in the nasal breathing zone, I think you could build strength i think that you could build hypertrophy uh maybe at the highest levels in terms of strength due to uh i don't you might you might find it beneficial to have like a cadence where you kind of let out like noise or you let out like a when you're doing certain exercises and especially when it comes to doing things explosively like that may have benefit the

karate kayak type of thing um you know that there might be there's there's some stuff to some of those things and you hear boxers they kind of make some noise when they uh throw their punches and things like that but for the most part i think when it comes to strength training, hypertrophy training, I think that you could be very, very safe doing a bodybuilding protocol, doing a powerlifting protocol and get everything that you need from the workout without overdoing it. So if you're trying just to think of like, oh, I really love lifting, but man, am I kind of overdoing some of my stuff here and there? Just maybe utilize some nasal breathing from time to time when you're lifting. When you think about the way you used to lift, how often do you think you're breathing through your mouth?

Do you think that was like what you were doing most of the time? Well, that's how I was taught, right? So like you do a seated row and you breathe. There's like a cadence that you breathe like with the way that you're moving the weight. So I didn't have knowledge about that I could probably do that through my nose. When I was younger, I also – I took some information that was given to me and then I was like – it was like cement that got poured. And then it turned into concrete. It's like somebody – I learned that and I'm like, that's the way you do this.

When you do a seated row, you do it this way. You blow out on the concentric or whatever and you breathe in as you're pulling the weight towards you. And your back has to be in this position and you want to slightly arch up the chest and you want to drive the elbows back and down. And then I just always thought like that's the way you do a row. And now if you're like, how do you do a seated row? I'd be like, how much time you got? What are you training for? How do you want this seated row? I'd be like, how much time you got? You know, like what, you know, what, what are you training for? Like, what do you, how do you want this to work for you? So a lot of those things I learned when I was young, especially when it came to like breathing,

you know, blowing the air out on a bench press as you're pushing the weight up. Those are things that I were like, I was like, this is, this is the rule. This is the way this has to be done. And then I saw time and time again, though, I saw these like little traces every once in a while of somebody just like etching away at my beliefs with stuff that I saw. Cause I saw like outliers and I saw a bunch of different people being able to do all kinds of different things. You know, Stan Efferding, when he would squat, his feet were pointed out really, really wide, like on this crazy angle. And, you know, Stan Efferding, when he would squat, his feet were pointed out really, really wide. Yeah. Like on this crazy angle. And, you know, in my head, I'm like, that's wrong.

Like he can't squat that way. But then I saw him squat 800 for a double that way. And I saw him squat 850 for a double that way. So it was like, you can squat that way. and I remember one time trying to show Stan, because his back kind of rounded during one of the squats, which never happened to him because he did a great job of staying upright. I was like, hey, on this next one, let's have you bring your head up more and see if you can look more straight ahead.

And he looked straight ahead, and he was more wobbly, and the squat just got, like, really ugly, and we just took it from him. We didn't even give him a chance to lift it because it just got really weird. I was like, sorry, that was wrong. I was like, let's lean into what you already do. So I said, rather than, like, looking kind of down, he would look kind of down,

I'm like, bring your head all the way down and, like, look directly at the floor. And he's like, okay, and he went down, and he made all that noise. He would let air out on the way down. Yeah, bop, bop. Yeah, hep, hep, whatever the and he's like okay and he went down he made all that noise he would let air out on the way down yeah whatever the hell he's doing and he'd get to the bottom and he just boom he exploded up with it i was like all right well there we go yeah and i would never really teach someone to like uh look straight down between their feet while they're squatting but that's what worked for him that's what allowed him to keep his back in the position that he needed to.

Whoa, whoa, whoa. He was looking straight down between his feet when he was squatting? Or was it like a little bit ahead of him? Yeah, almost like looking down at your dick. But he squatted with that wide stance. And so he basically was taking his upper body and putting it through his lower body. Yeah. But this just feels so weird with the neck yep interesting well his back would be his back would still be like flat you know his

chin would be like kind of packed in i guess you'd say yep yep that's it right there yeah i get it because you said the chin was here right yeah that makes sense. It's not like he's just like, eh. It's okay. Yeah, yeah, yeah. It's more of a chin. That was crazy. You mimicked that perfectly. When I looked over and your hands were out wide, I was like, dude, that looks like fucking – that's – whoa.

He's a good mimicker. Holy shit. That was weird. No, but – I don't want to see him making fun of you. He might be able to mimic your walk or something that you do too well. And you're like, fuck. Like, dude, you're mimicking me?

I thought you were mimicking Michael Jordan. What the fuck? This is strange. Oh, man. That beef between you and Stan got kind of funny. That shit was good. That shit was funny. You know what's hilarious is I had to search for that footage because i'm

like i'm like i know there was like a little period of time where i beat him on a couple things but of course it was when he was long retired so i never had i never had an opportunity to beat him on much of anything but you know when you do beat somebody like that you remember oh yeah you know so i'm like oh i think it was at the old gym and like uh you had a whole team on it yeah exactly i was like ryan i was like let's mess with him you know it's funny when you say you're running like a 90 year old asian lady like 80 year old asian lady why does he pick asian specifically like why that's what somebody else somebody else wrote and uh? That's what somebody else wrote. What someone else wrote, people are so funny on the internet. The internet is amazing for

stuff like this. So the one guy writes, why has it got to be an Asian lady? What's the difference if she was white? And the guy wrote back and he's like, no white lady in their 80s is going to be running at all. Oh, hey, there's a point. There's like an Asian lady's going to be out there like working their face off.

It's all the white women. We're not talking about you. We're talking about the work ethic of Asian people. It's high. Not saying it's higher than anybody else, but it's up there. Everybody has high work ethic.

Some maybe more than others, but individualistically, of course. Not because of their ethnicity. No, no, no, no, no, no. We do not see color. Strength is never weakness. Weakness is never strength. Catch you guys later. Bye.