28. New Athlete Coaches

Around with it a little bit here and there because my wife's family lives there. So the, the first question here is around like the division of skills. And I think this is something that we're all thinking about. It's relevant to everybody. Wesley was talking about, should I rotate the skills every minute or should I stay with the same skill? Should I do a different drill every minute? And the way the new athlete template is set up is with three skills each day. If you go into the program section in New athlete, there's, there's three skills each day and it's on a three day rotation. So you do it twice a week and then you do it for the month and then the next month those skills will change. So you end up doing four months a year of the skill with it. Twice a week is the way it's set up with. If you're looking to cover everything, if you've got a specific thing that you're training for and there's certain skills that interest you more, you can customize but that's the template. And so the minimum within that is the investment of 15 minutes a day in skills, which to most people who, most athletes, most people who strength train, putting 15 minutes a day into skills probably seems like a lot or it's, it's not actually that common to do 15 minutes of skill work that doesn't directly relate to your sport or isn't practicing your sport, but it's, it's one of the big ideas of new athletes to do that. So then within that, the five minute blocks, what's going to get the most out of it? Is it going to be on the 1 minute rotations or is it going to be to stick with the same thing for five minutes? I, I don't really know. Like, I don't think there is a perfect answer to that. Looking at some of the stuff from Wolfgang Schulhorn and his skill development, the which I've been speaking a lot about over the last three or four months, I have the feeling that's probably better to stay inside of the same skill for the five minutes more often. But to change between three to five different drills within that and within those drills to be changing every five to 10 seconds. The research that he has around the change in brain state during skipping was that like within three minutes changing every 10 seconds, what you do within three minutes they were getting into a really deep brain state that is for enhanced learning and slower brain waves. And I think if you, it's, it's like skipping is a good One where it's really continuous so you can see how that could sort of entrance the brain to be able to get into a different state. And I think when you break it up like if you're doing soccer ball juggling and the ball goes to the other side of the room, I'm pretty sure something's happening to the brain state where it's, it's not as easy to get as deep if the ball goes away. If like if the chain is broken, if the skill's broken. Not necessarily that like everything is about chasing that deeper brain state. But that sort of makes me think that maybe it's better to stay inside of the, the one skill if you're only doing like the, the five minutes. If you're going to do if you've got longer and you're doing half an hour on different on. On a skill and maybe doing like more your 5 minute blocks and changing between the things. But yeah, I don't really have like a, a concrete answer with it. I don't think it probably matters that much if, if you do five minutes a day for seven days and you do it in one minute blocks versus if you do it in a five minute block. If you divided the one minute blocks throughout the day, you'd probably get a better result. But yeah, I don't know. Like, I think that's like a. Yeah. So does that, does that help or do you have a follow up question?

I think you were talking about like a little flow. So when you training you get like in the zone and get like invested into the movement, you get into like a flow state. Is that the thing you were talking about?

Yeah, that's like that's. It's not the language that he uses but yeah, that's the most common way to, to speak about it is like flow state.

Okay.

Because I got like a loss in time and had like so much more fun in the sessions than usual. So that's like a bit big. Plus that I want to like discover further and how it will be like when I do this like consistent the coming months it will be. Yes. I'm curious about what they will bring more skills to like my additional sport. Because I've been seeing like the most skillful players, they overgo like almost the most conditioned and I've been like always training for condition and strength. So I really want to have this effect on my playing ability with soccer. This so I will discover.

Yeah, yeah, I'll be interested to see how, how you feel with it and how it changes for you and to. Does anyone else have a strong opinion or thought on the, the idea of whether to rotate through on one minute on each thing versus five minute blocks? I think if you're doing something new like I think Stanley, you're coming from the dance perspective and if, if it's, if it's really new to you, then maybe staying with it for five minutes. Making the small changes every regularly is great for engagement. But I think once you're more competent in it, you could probably move between them. Like if you're doing handstands juggling and foot juggling, like they're quite different things. If you're competent, then moving between them, changing every minute is maybe going to be better or you're probably going to deal with it better than if you had an absolute new person. Then maybe more. Yeah, maybe just for the psychological chaos. I really don't know if there's any, any significant difference.

I can add on, on something.

So because of my dance background, dancing is the most in my opinion the most complex sports. Because we're using like a basic drill. Say like we do like a two step and then we need to do a two step with, with like shaking the head and then we need to like speed it up on different types of music. So it's really like. So I see it like from this point of view, like can I apply it to my sport? And if I don't practice a sport, what will. What would be the goal of this? So that's the question to you Wesley, like do you want to apply it for your sport or is it just like a general practice thing what you want to do?

I think broadening my base, being able to like lend the backflip or get into new rhythm patterns with the, the rope flow and the footwork. I think it will like transition into skills I have with soccer because soccer is also like super complex and you need to be like adapt to environment. So I, I hope to like broaden the, the balance the, the just the overall skills so I can like apply it later to receiving a ball. Maybe having like the eye on the ball with own where a teammate is already like that more. I don't know how that will transition. That's the thing I want to discover.

Yeah, like, I think it's also good to know like how many five minutes are you practicing this skill set.

To begin with to get into the habits. Just five minutes this morning and I got like sometimes I have time and I do like a second session in the evenings where I can like not look at time and have like one hour and see where, where it brings you.

What I would suggest, do the mornings, just like practice one skill, five minutes in the morning and in the evening change, not do five different skills of one minute per skill and then change it the week after change like the cycle like the morning and evening and evening. In the morning, have you been doing.

This or how long have you been trying to practice this?

So I have a pretty, like, I've been training like this in this type of way like for the last five to 10 years. And what I would suggest is like, do it in this way in the morning, five minutes, one skill. Because you are just waking up and you want to like have this success. So just do one skill for five minutes and in the evening you're much more looser and relaxed there. Then I would suggest to do like five different skills for like one minute per skill.

And then it's like a time thing because I train like in the evenings and I have to go work in like half an hour. So I try to like fit it all in in the morning and then have like a fresh start of the day. Because, because after doing some of the skills, I feel like more awake and more fresh.

I think, I think Stanley might have thought you were saying you just wanted to do five minutes, but you're saying in the morning you have around. Do around 15 minutes or half an hour or something.

Yes.

Yeah.

Yeah.

Yeah.

Okay. Did I, did did you understand it that way or was I. Did you mean it another way?

No, I mean it like in, in. In that way.

That's right. Okay, maybe I did it other sense. Right?

Yeah. So when you're talking about your, your vision in. In saga, like that's one of the most proven things with the juggling is to improve the peripheral so you can you naturally see more of what's going on around you. And they say with the increase in screen time and like the direct view of the world, that that ability to see your surroundings is, is less. Where our ancestors might have been spending more time walking through the woods, and they might have been interested to kind of keep tracking their whole environment. If there's a bird over there, if there's a bear over there, a wolf, like the, the naturally like more of a scan open view. And the open gaze has a more relaxed brain state associated with it as well, versus like looking at a, a specific fixed point. So maybe that's part of the reason why juggling can feel nice. But when you're talking about it for football, you like, it's it's pretty well proven that you're going to see the field better. Like, that's something that people have been talking about. I read this in a sports science book like 30 years ago, that this is why they had their athletes juggle. And I'm sure there's like, more depth to research and explaining it. But yeah, that's, that's one thing that I think you'll see a clear shift. Yeah, the, the thing of like, which is the most complex sport is always a tough one to, to answer and most people cling to the one that they've done the most. And like, dancing is for sure a master key. And you can make a strong case for, for dancing as being like the best foundation. But then you can also make the case against it that you need more chaos of an opponent and multiple opponents and multiple teammates. And that like, therefore soccer is because you have to be on one foot and balance like dancing. But then you also have to execute skills at speed and someone might try and kick you. And you know, you watch Maradona score these goals and he was a great dancer as well, if he's a great dancer, but he loved to dance.

But.

Then he was able to execute, like at top speed, guys try to kick him the ball here and there and the chaos of the environment. And for, yeah, the new athlete is really about, like, embracing multiple visions of that, of having the dancing ability as well as having the ability with the balls. And then Marcel is here with us. He's in the sauna there at the moment. Like the, the parkour perspective of like, you know, this is the hardest because we do flips on concrete and, and doing flips is really tough. And if you don't do it right on the concrete, then it's not good. So you, like, you know, you can make. I think the best answer is just like, let's, you know, let's embrace the overall concept of athleticism and the. You get to a basic level in many things and, and see what the impact has, you know, on the carryover to other areas. And the complete athlete, being a more complete athlete is a better athlete in my perspective. Like, if you keep going deeper and deeper into dancing, but you have no ability to deal with a heavy load or someone trying to wrestle you or something, then the fastest way to improve your athleticism is going to be doing the stuff you never did before. And for me, that's dancing, Stanley. Like, I did a dance move yesterday. It took me forever to try and pick it up from a Japanese athletic system. I was back in the agilism thing manual. I'll send you guys, maybe put the link here, Marcel, if you've got it. If you see the one I sent you telegram yesterday. I've been doing some of their stuff, but there's one that's like going towards a more complex movement.

Okay.

And it took me like, I don't know, I did it for about 15 minutes while I was holding my boy. The first step on this thing, maybe I'll pull it up when. If Marcel shares the link. It's like such a new world for me. I'm sure it would be so easy for you, Stanley. And even my wife picked it up in like two minutes and then Marcel picked it up in like 20 seconds and it took me, it took me 15 minutes to feel comfortable with it and I still kept messing it up.

Yeah. I have always, like, how do you say that? I'm really privileged to be me because I, I never left the playground. I always had this like playground mentality going into sports, like parkour, all different dance styles, martial arts, kung fu. So those are like very broad things to, to learn this kind of perspective. So I'm really happy with it. Of course there are some other areas I've neglected like strength training and conditioning. But because I've learned this complex systems, I can adjust very well to those other fields that I have neglected for years.

Yeah, yeah. Strength training is pretty simple compared to dancing. Martial arts. Yeah. Then the, yeah. Like it's a great foundation to have. And.

So if I, if I can add something because I've worked in so many different sports, it's the, and I, I believe like what you said before, everyone thinks their sport is the most complex. Like talk to golfers and the 3D analysis, they will say golf is the most complex sports. I work with a MotoGP motorcycling guy and he'll tell you like the speed. If you don't start with three as a three year old on the bike, you'll never reach that level of MotoGP motorbikers. And when you look at like the badminton players I work with at world class level, they can explain you stuff at the, at the handle of their like playing tools. And to me I, over the years I, I went back from that perspective this or that sport is the most complex because every, everything at the highest level gets so complex in certain, certain aspects that. I don't know, as soon as you take some skills at the highest level it always, from that perspective it gets very complex.

What do you think about this dance, Stanley, I'm checking. Yeah, that was kind of the sequence of this was the one I was doing like holding the baby. Yeah. And, and that was, that was okay. But then, yeah, now today it's like planning to move on to these, the next one. This, this one should be okay based on yesterday by the looks of things. But then it starts to get pretty funky after that.

It looks a little bit like type of party dancing. A little bit what they're doing in break dancing.

Yeah, shuffling. Yeah, it's like shuffling.

Every day I'm shuffling.

The overall system is they call it sports dance. And you can see like there's a whole system of it. It's all in Japanese. So I, you know, I don't fully understand where they're going with it all but they have, it's a different take on like the speed ladder thing. So they have these kind of really entry level things but then it goes into various directions like with, like with the, the example that I just showed before. But yeah, this is the origins of the system.

Marcel, I have a question for you. Marcel Manuel Mano. Sorry. Like when you, what you were saying like that you are working with different kind of people in the top level of different sports and they say no, this is the most complex sport. No, my sport is the most complex one. It almost sound like an addictive mindset. Like my sport is very number one. And then it's like you, you need to kick off from this like, how do you say it? From this like addiction of like this is the number one sport and that you going to go more at the background or more like everything is good in their own way. Do you understand what I say?

Yeah, I think like I, I try to understand what you're saying. It's when like when I grew up I, I did certain sports and then like I did a lot of martial arts and if I looked at other sports I kind of as a young guy I would judge and say ah, that's easy. Like let's, let's say yeah, I went bowling and, and then you'd say bowling. That's kind of a, to me as a young guy this was kind of a easy sport. Not, not as complicated and complex as, as martial arts. But then, then I went bowling with some league bowlers that played first league and then they then quickly I realized damn, damn it. If you, if you want to be a world class bowler, that's not that easy as it looks like and there's a lot of details on it. And then, and I'VE over the years. Like then I, I remember when I was a young strength and conditioning coach there was like strength and conditioning in golf wasn't that big. And I remember there was a golf player, young golf player coming and he wanted to have strength and conditioning lessons. And in our office we were like three guys and we were discussing hey what's, what does a golfer need strength and conditioning. And then we went into it and all of a sudden we realized okay, there's a lot of like similarities to baseball, to a baseball bat or a javelin throw as it's a rotational sports and of course you can used it and then, and from that point on I, I started to be more careful about like judging stuff and I like if, if I have someone from a sports that I've never been into or I've never been worked with, I'm. I approach this more carefully with like without the judgment because I say like you can play darts and if you look at the guys who hit the triple 20 like 10 times in a row, that's just in this world class skill. Yeah. I mean that doesn't mean that the athlete himself can do is, is on a broad basis but the, in the sport itself. Yeah, I think it kind of, it gets very complex in the detail and really we often look at complexity by how complex is the sport. But I think. Like I've, I'm good friends with a long year national coach in weightlifting in Germany. He has been training Matthias Steiner who won the Olympic gold old. And it's funny because he tells me like yeah, weightlifting, that's, that's the easiest sports in the world. It's not very complex and, and this is one of the only guys I actually know who has been at the top of sport. And he says well I don't think it's very complex but, but to me it's like how can you say that? Like a snatch. There's so many, so many components. It, I think it's very much a point of perspective you take. But I'm like, I find it interesting that I think once your view broadens a little bit then you realize there's a lot of other sports that have high complexity that you don't even realize. If you haven't been deeply into that.

How does it matter that to one say mind sport is more complex or the other one says no but mind sport is more complex. It matters about how they can like execute, how they can like perform in like multiple sports. Like ah, it's not complex then showing can you do it.

Yeah, I think it's a matter of awareness. Like the higher your awareness is, the more you can like recognize the complexity in things you're not that familiar with. But.

Could also be fun to play a little bit with like a rating system, a ranking system of like, which sports require the fastest reaction time and which ones require the most balance. And then you know what, like what is actually needed. The chaos of the team environment and then the knowledge of the internal environment and body positioning which is like the. What comes out a lot in the dance and then maybe the consequences which is like martial arts, you know, mixed martial arts and parkour have like high consequences for failure and then how long it takes to become world class. Like this is an interesting one that Charles Poliquin just with the weightlifting example. He would say that if you've got a world class front squat, you're three months away from being a competitive weightlifter. Which is an interesting perspective and it takes a lot of time to have a world class front squat. But that also does push for the case that weightlifting is not that complicated if you're crazy strong. Um, where parkour for example, like three months, it's just not going to happen. Like, or you know, dance. There's only so far you're going to get in three months no matter how much you, you work at it. We're weightlifting. Like if someone really is dedicated to the pattern and they're super strong, like you could see. But it's, it's probably an exaggeration as well.

What is the point that you get world class? What, what point do you need to reach to say like I maybe to.

Be able to compete at world championships or something, you know, like this kind of level. Like to be. Yeah to be a national, maybe national champion or very close to national champion. Like this is. If it only takes three months to get there, then it's. You could make the argument that it's an easier sport versus yeah, if it's gonna definitely take you 5, 10 years then. But, but yeah it's, it's generally going to take 5, 10 years to have the front squat. So it's a. Adds to the, the thing. One of the things I wanted to discuss today as, as well was since we are talking about a lot a lot about complexity and about having time to do to build an overall elite athlete. But we still need force and, and a primary thing for a lot of people coming into new athlete is wanting to be stronger and wanting to have better body composition. Been thinking more about and playing more with the 20 repetitions in 40 seconds idea. We did it with, we've had it with for the back squat for, for some time and I like the 20 repetition loading because it's light enough that you don't have to warm up like crazy for it and the, the risk is lower but it's heavy enough that it's still relevant to maximal strength. So we've been, yeah playing with it. The back squat, it's been there for some time. I started doing it on the front squat and the bench press. I've done it three times now on the bench press and once on the, on the front squat. We actually did it overhead squat as well. We did it in one of the weightlifting sessions just with the empty bar going as fast as you can and then taking the time how fast. We could do 20 back squats, 20 front squats and 20 overhead squats individually. No, that was quite fun as well. Um, but yeah, this is a technique and leaderboard score and such. Also thinking about introducing people to weight training who might not come from that background. Something that's even more efficient than, than dense. So yeah, they've been putting this, this method on the table and if anyone has questions about it or observations around the 20 rep training, the, the reason for doing in the 20 seconds. So the 40 seconds rather than just open 20 RM, which has been done a lot historically like 20 repetition squat is kind of a, a mythical thing in the strength world that people generally do at some point. But when you do a 20 repetition max on the squat, in the old school sense there was kind of, there was a bunch of books written about it and it's been used a lot. But generally those sets are like two to three minutes where they're taking some breaths between squats. They call it breathing squats sometimes and it's, it's quite a different thing when you train like that it generally takes a lot out of you and you generally don't want to train too much other stuff and it's, it's like it's a huge event to, to, to take on those kind of weights. So yeah, that, that's kind of part of the reason for the, the 40 seconds thing is like it needs to be a light enough weight that you can go fast which also limits the amount of fatigue and limits the amount of stress. So, so yeah, easy for me to challenge you of like have a go at it this week. Do some because they're so the way we warmed up for it in a way that's easy to, to warm someone else up for it, if you want to have a go, is to just do 50% of what you're going to do as your 20 repetition. Do 20 repetitions with, with 50% of it. So like 30 kilos on the bench. If I was going to do the 60 kilos yesterday, I did 30 kilos on the bench, 20 reps really easy and then did the 60 kilos. Yeah. How was your experience working with a lot with the 30 rep squats? I know you, you were doing a bunch of really high repetition stuff.

We, I, I use the 30 rep squats. It, it's mentally very demanding, I think. And it's also like we started doing that as a experiment for heart gainers because you push, push the body really into.

Yeah.

Putting on weight. And then me and my coaches, we said okay, everyone has to do a 30 rep set each week. And then we, we would have a, like a sheet on the wall and everyone had to write it down. And I remember I, I went up to 100ks doing 30 reps and that's just you, we did it once a week. And I remember one day I went crazy with my coaches sometimes and we did like in one session we did six sets of 30 reps and I think that was three years ago and every coach still remember, remembers that training session. So. But I think the 30 rep squats, I did that also with a lot of youngsters to get the, because you can use lighter loads and that gives them, gives them a really good push. Especially with the heart gainers work quite well if they want to put on weight. You do one. I mean no matter what else you do. But you do the 30 reps said once a week. This, this is a good push because it's a, I think because it has such a systemic approach. Hard gain. Yeah. People who, who have trouble gaining muscle or like these people that are always skinny and have trouble putting on weight.

So you can get them weight and get them strength and you can get them.

I mean there's a, there's a lot of ideas for, for hard gainers. The, the most interesting part is if you look at people's psychological setup, like the people who, like most people who want to lose weight and are always overweight, they tend to, if you, there's some research, if you look at their thinking, they always like saying, oh, I could eat something now and then they tend to eat kind of early. That's why this intermittent fasting works quite well for them because they extend the time to, to eat. The people who are skinny and have Trouble in putting on weight. They, their thinking is very often, yeah, I'm kind of hungry, but I can still wait a little bit. And so if it's also about teaching them to shorten the, like the times between meals very often because there's these two types and the one tends to be a hard gainer, the other one tends to be the person who is trouble losing weight. It has a lot to do with their thinking about how they approach their hunger signals. But of course in training I, I mean there, there's a lot of different approaches. In my experience with, with heart gainers, if they are quite good athletes, they tend to train too much and that's why they have very often they have trouble putting on weight. And with a lot of these good athletes that have trouble putting on weight, I have had good experiences if I reduce like their training load a little bit, the overall load. But there's, I'd say there's very different approaches that all work if you follow them consistently.

Are you trying to implement the new athlete skills training into like the people you coach or is it something you're waiting with?

No, I, I try to implement that for, for everyone.

I mean how do, how do you like react to it? Is it like, oh, okay, so this is new, but they like it and they follow like progressions and they like it.

I'd say almost everyone likes it because it's always, if you make something interesting, if you, if you know how to sell it, you can do anything. I'd say, yeah, I mean that's probably also has a lot to do with coaching experience. I mean I'm pretty sure like 20 years ago there's a lot of stuff I couldn't have sold to athletes. That's why I didn't do it or I made bad experiences. But nowadays I can basically sell everything. And if you have a good explanation, the power of why, why you're doing something, then you kind of always get a buy in from, from clients or athletes, I'd say.

So at the end of the season it will be the results that will speak for itself. Like do they have like a high standard, they want to rank like the number one winning team or what is like their, what's the thing they're trying to reach and are they going to like improve it with the skills training?

I mean it depends. I think there's, you have to differentiate between the big goals they have in their sports and then. But that doesn't mean you can have smaller goals broken down that you know, if you have competitive athletes yeah, they want to perform in the sports, but sometimes they. You give them like, let's say juggling, for example. Even if they don't see a direct component of juggling to their sports, they still want to be good at it because they're, they're competitive people. And. And then it's also interesting what kind of athletes you have. You have these guys, they want to be good at everything. And then there's a lot of people that kind of avoid stuff that they are not good at because they, they don't like going out in that comfort zone. But with the most, with the population I used to work with most that are competitive athletes, usually they are not that way because when. When you avoid like uncomfortable situations all the time, you're not going up the top. In some sports, I mean, there's outliers to that. But I'd say, like, if. If you work with a population of high performers, usually they are getting comfortable with stuff they can't do because that's why they, they have come that far.

Which is also why doing. Taking on new athlete is like building that mentality that makes them more likely to get to the top. Okay. Yeah. I kind of stumbled on it myself at 15, 16, frustrated that I wasn't gonna make state teams and national teams. My dream was. Was slipping away. And then I stumbled upon like, okay, I need to train myself more like a striker as well as like a defender, and I need to drag flick and I need to do the overhead. And I started to just practice all the skills that I couldn't do in the game. And then two years later, I was in the state team and, you know, pushing for national selection and the under 21s. A year or two after that, like, I did exactly. I could have done with more of a base of the new athlete stuff like learning to dance a bit and, you know, but I was doing some force training and then just playing a bigger game and like 100. It was transformative at that time, and it was just kind of from watching. There was actually a player who was ahead of me. He was a year older and he could solve the Rubik's Cube. He could do backflips on the trampoline, he could juggle. And he was open to learning new things. He wasn't so scared. I was pretty scared at that time. I hated like, shame and looking like the, you know, like I wasn't good at something. I wouldn't try it if I didn't think I was going to be good at it. At least like It's a spectrum. I wasn't too far on that spectrum, but I wasn't open like he was. And when I changed a bit then I, I got a lot better. And then going to see that consistently with people, with yourself. Yeah. And that carrying that fear of judgment of others like is such a dominant thing for, especially for men. But a lot of athletes there's. I want to open the breakout room so can get some more, some more chat going. If those who don't have their cameras on. If you are able to participate in the breakouts to have a discussion, maybe put your camera on so we can see who's going to be in there. But we had, yeah, we had a few big ideas there from today's discussion. We were talking about the. How, how to divide up your training, whether you want to do 1 minute rotations or 5 minute rotations. Talking about that skill development. We're touching on the dance, we're touching on the 20 RMS, the Agilithm example there. If anyone wants to take on that challenge, there's the 20 rep challenge which is not so gut wrenching as the 30 repetition or the one without the time standard which makes it more repeatable. Repeatability is a good, good thing for training Jonas on the bike there. Yeah, we didn't see your, your training sessions yet. Welcome, Kev. Get it rolling. So should have an invite.

I'm home in five minutes, like so. So been dropping the kids off.

Stuff.

Audio is crystal clear for on the bike technology these days. The kids ride their bikes to school as well.

Yeah, my oldest and, and the youngest are sitting behind me.

Yeah, nice.

And so I'm like planning to, I don't know, next year. He's too big sitting back but he's too young for biking so it's going to be hard. I think it's a great way to start the morning, like coming out and doing something physical, especially for the kids. They are. I dropped them off at 7 so they are into like 9 something. So I gotta try to do this until it's like freezing.

I used to bike to school every single day when I was younger. Even in the winter.

Yeah, exactly. We have gotten soft and, and now I'm the only one who's biking and all the other parents. Ah, you're biking. That's so good.

What are you picking up there today, Kev? What's on your mind? From the.

I think I, I basically went on when. Oh, what's the name?

Manuel or Wesley.

Yeah, Manuel was talking. Sorry. Yeah, yeah, yeah. I agree with the whole thing that you talk about high performance and stuff like that, and yeah, the whole conversation about complexity, I was just like, personally, I don't really care, but it's just like, cool. Okay, yeah, you can have that argument, whatever. But at the end of the day, I was just saying, like, what really matters is, like, if you look at the outliers, what are they doing and what attitude and behaviors do they have and top forms that they have in. And then both of these are like, yeah, they're doing stuff that people aren't doing. Okay, so by proxy, you're gonna be closer to getting results that most people aren't getting. And then I literally put a post up last night talking about this where it's like, people think that common sense gets uncommon results, but it's like, it's no, common sense gets common results, and then uncommon sense gets uncommon results. Uncommon protocols, uncommon whatever gets, you know, uncommon results. So it's just like a. It's a funny, like, dissociation that goes on the brain then. Yeah, with the. With the bench. Yeah, yeah, yeah. Okay. That's gonna be cool to try out. I. I literally just logged in on the app there. I only saw that you guys, like, uploaded the programs, which is pretty cool to just see the template. Boom, boom, boom. I can just see it's there. So, you know, the. There's a lot of stuff coming onto the app, which is really nice.

Yeah, it's coming along. It's going to. It's going to keep getting better. That's a cool thing about these assets. Like, it takes a lot of work to get it to a point, but then it just keeps getting better and smoother and you keep making little changes. Some of the other little change. I should have mentioned that. I should mention that in the start of these calls, I always forget. But you can see when you go into your leaderboard scores now, you can see what you rank and what your score is, which is nice. So you can sort of, like, look at. Okay, well, this. This is like, I'm worst in this thing or my ranks down or like, oh, yeah, that score. I'm definitely past that score now without having to go in and see what your score was if you did it a few months back or whatever, which I think is a really nice addition. And then also when you look at the leaderboards on the home screen, like, the new scores that have gone in, you can actually see the. I think you can see the ranking of it now as well as the score, which is nicer as well. When You. I always check that when I put my. I do the health data stuff in the morning. And then, yeah, you can see what the ranking of the new score that's gone in. So Nicholas did three throws on three ball in one hand and that's ranked second because no one else is doing the three ball in one hand match. Marcel hasn't put his scores in yet. We're gonna get him putting his scores in. I think he's got the second best on the three ball in one hand. But.

Still a leaderboard day.

Yeah, Leaderboard day. Yeah. Yeah. The. The max pause is in there as well. The. We got the control pause. We also got the max pause.

For.

The breath hold as well as a new score that's gone in. I've been doing that in the morning.

Literally just tried that yesterday.

What.

What's actually like a decent controlled rat hold and then the, the other one. I think it's like a max one. Like what's actually a good metric there, like to go for.

So it's around two and a half times usually. I like having the max pause in there as well because people are putting their control pause in as like 50 seconds and stuff. It's like, yeah, that's cool. But if you're not doing a max pause of over two minutes, then you probably didn't. It probably wasn't your control pause time because. Yeah, but you. The control board should be over 20 seconds. Like they. When they train it in. In Buteyko, they want it over 40 seconds. But it's very rare to find someone who's got a control pause over 40 seconds. Some of the people have been putting it in the app that they have 40, 50 second control pause. But if. Again, like, if the, if the max pause isn't over double that at least usually they're aiming for like someone's who's well trained. They say that the max pause is three times the control pause, but generally I've seen that like twice is like normal or like poor, but that's poor as normal. And then so. So two and a half times is kind of like what I've based it off. I have put standards into the testing, but yeah. Have you played with the breath stuff much? The oxygen advantage? And we've talked about it various times over the years.

No, not a huge amount. I remember a bit with like, maybe Ben Watson, I think it was. And what else? Yeah, I've done like active OSHO meditations where like you do certain type of breeding, but it wasn't like intentionally like, you're trying to up your, you know, carbon dioxide to tolerance. Like it wasn't that orientated, but yeah, no, it's. It seems like just a thing that is nearly like a freebie to like increasing performance.

Yeah.

Like you're going to do breathing anyways, why not? To put a few minutes towards it is basically what I was thinking. And then what's his face, you know, and I think it's Olson. Oh, I think it's Nora. Norway green or Iceland. He like did the computers, I think it was. And then he was practicing bold score every single day. Yeah. Yeah. But he got amazing results, like from where he started to like where he got to. So it's mad how much it affected his like, physiology about like being in a stress state to like a, you know, plastic.

I was listening to someone, they got done for steroids and he was actually saying that LeBron James takes EPO and growth hormone and testosterone and, and he was saying like he uses the same drug dealer as, as LeBron. It's a bit of a nasty way to talk, but the dude was, you know, saying like, this is huge. And he was saying like, EPO is the one that makes you feel amazing, makes you recover. Well, like, EPO is the, the, the big one. And you get a boost in EPO from doing the, the breath holding stuff. Like by continually giving yourself that breath hunger, like within a session. If you do, it forces the spleen to contract and the spleen releases like emergency red blood vessel, red blood cells into the. The system. And the. There is a hormonal thing as well. Like it's pretty well, I think studied and established. I don't think it's really controversial. So it's like, okay, makes probably makes sense to push this a bit harder. I'm not saying take EPO or get on the growth hormone and testosterone, but like. Yeah, well, I mean, Jose is talking about you can. That you can naturally boost your testosterone a lot as well. He's saying that in his perfect world we'd be measuring testicle size and like tracking who's got the biggest balls would be like one of the key metrics in the, in the new athlete. And he's saying like by putting intention. Yeah, it's, it's a. He's saying like by putting intention on your balls and like learning to do more short posterior chain, short range work and like by opening up the, the anterior chain that with the intention of like bringing more energy to the testicles that you can like increase masculine drive. And he's doing tons of research on it and he's really. He's really into it. But it's sort of. It's funny but it kind of makes sense with like the. Everything pushing people towards the fetal position and like that area being folded in all the time in the. In the modern world. In the modern way. Yeah, it's. So now we've got solutions for testosterone and for epo. I don't know what the. The growth hormone hack is. They say it's with different nutritional stuff and you sleep. Right. Sleep cycles and playing with the sleep stuff can boost the growth hormone.

I wonder has he ever had a conversation with Brian Carew or. Well, sorry, lion crew.

Yeah, that's a good. I should see if they connect or if they can connect. But yeah. What's the. The other guys from the Czech stuff that lives in Mexico is kind of into. Was into that same stuff there for a while as well.

Who does the real estate and stuff? Is it this guy?

Nah, the CVC Wellness. Christian Van Camp.

Oh yeah.

Yeah.

He was kind of getting into it for a while as well. The like. Yeah. Tim Ferriss did a thing on it like freezing your balls and. Yeah. Christian Van Camp was talking about like, kind of like agitating your. Your nuts to. To get the testosterone out into the bloodstream.

Yeah.

Also saying that with the. Get the. Get the red light therapy and do it in your balls. And then same with Paul Saladino. They're all saying this and they're like, oh, if you go to a sauna, make sure you, you know, and you want to reproduce. You better put like cold thing onto your balls because it's just like how much it affects the sperm. And I was just like that. That's such an interesting like parallel of like one end you toast your balls with the red light. The other end you have to. When you're in a sauna, then you have to put, you know, obviously cold packs on them. So it's interesting.

Was doing the sun. He was. Every day he would go through the roof and get naked in the sun and sit there for half an hour.

Wait, who is this?

Ed?

Yeah, he's. He's one of the guys from the. That works with us.

Cool, cool, cool.

He's the marketing guy for New Athlete. We've been working together the last two months. A good athlete too. He's a good golfer. Pretty fast, like 30 British, but grew up in. In Australia. He came and saw me at the Barley place when we were there. Started the year and then we stayed in touch. He actually started following me like 13 years ago, 15 years ago, when I was at the Roosters and he was sort of curious of what I was doing with the training stuff way back then. So sort of, yeah. Being connected for a while. Yeah. It's funny to talk about this stuff. It's not common, but maybe that's also why we should talk about it. If it's like things get lost from the mainstream, it's hard to know where they fit in the traditional athletic paradigm. It's clear that the masculine traits matter. It stuck with me from last week, what you're saying with that Jonas, of like, you got to turn the women into more male athletes. Like, that's, that's. I've said a lot over the years. I've thought about a lot over the years. That's a reason to keep. Whether it's ATG or whether it's, you know, and Charles was a master of the male hormones and, you know, optimizing in that way.

Didn't Paul, the Queen had the most success with women. When I been listening on him on YouTube and podcast, he talked much about training women in martial art. You do, and, and wrestling. And they come to. To him like one, two months and I gain physique.

Yeah, yeah, yeah. The last big success that he had was with, with a woman. And he definitely had some. I'm not sure if over the course of his career it was more female. You got thoughts on that, Kevin? But, but yeah, he. If it makes sense that you don't need to worry about a lot of the other stuff that we're worrying about. If you take a talented female athlete, especially in a strength sport like wrestling, and you, you make them, you know, 30, 40% stronger. They're already competitive national level. You can make them a lot stronger, decrease their body fat, add muscle mass like they, they're going to be in. He chose mostly to work in the sports where he, what he did mattered most, which makes sense. Like it's, it's a clear case where with a male athlete, it's going to be harder for him to do that because they can't. They're going to change weight classes. If you put 10 kilos, if you put 5 kilos of muscle on an elite wrestler in the male, they're going to, it's going to put them up a weight class for sure. But if a woman can lose 5 kilos of fat and put on 5 kilos of muscle and compare the same weight class, then she's going to be a much better athlete, which is, I think, what he was doing. Yeah.

And it's easier to start with a, let's say a good female to change her. If you compare it to two men, I think the men are, when you compare, let's say in track and field is easy, the results are there. So if you, one of my girls who are like 12 second in the hundred, if you compare it to a man, it's like 1090 and a 1090 guy are more fit than a 12 second girl. I think. It's more men who, who does the sport also. And, and that's, that's the thing, that's.

What I was thinking more about. It's like the talent pool is not as deep. So generally it's going to be easier for a female athlete like just based on mathematics and numbers. Probably not in a female dominated sport. Like maybe not in gymnastics or something, but like generally, yeah, the competitive pool's not going to be as deep.

Yeah.

I also noticed that, that the good female, they are, they are alone. The other women don't want to be together. So so often the best female are training with the guys and also hanging out. You know, girls like, they freezing each other out and, and like par each other up.

So, so yeah, we talking about this yesterday of us talking about how there should be a Bali time chamber on the coast in Bali they should make another one. And then Katarina was like, yeah, maybe like, maybe a female one. I was like, yeah, like what, what is that going to be like? And it's just, it's not the same thing when you put a bunch of women in a place versus a bunch of men and it's a funny, funny conversation. But even thinking about the. I, I got distracted by looking at the thing. I forgot what I was going to say.

A bunch of women together, that they work fine if it's like 2/3 of men and 1/3 of women in a group.

I think, yeah, you've got more experience with this than me. Yeah, the, the thing of like the child prodigy tennis player with the tennis player that Justin's working with. I think about like if she only played against boys like the whole time. And, and like women always have that thing where they can go and play against the men and the standard's going to be higher. And like generally that's how the best women players developed. There was a junior hockey player, a girl that was always playing with the boys. She was from a good hockey family and stuff. But the boy played like state level. The woman was like one of the best players for Australia for many years. And she played, I don't know if I ever played against her. She was like six years younger than me or something, seven maybe. But I coached her a little bit and I coached her and she was playing on the boys team and she was like one of the best amongst the boys as a junior player. That's why like they play with the girls, like they just don't get anywhere near the same development. But that's the thing of like, also for, for, for boys, like they have to play up two ages and if you don't play up ages, you're probably not going to be getting to the top either. But then now as men there's like, there's not an obvious like how to go and play with the ones that are ahead of you. And for the best in the world today, they can't do that at all, which is an interesting idea because everyone else can play against what their own sport would be like 10 years from now. So 10 years from now the under 14s in soccer will be like the under 15s now in terms of their skill level and the, the girls will be a little bit more like the boys. And so there's always access to play with the next level, except if you're at the top as a man because there's like no one better to play against, but the better player, the future, they will be better. You just can't access like that competition yet. So it's also like why you should continually go into your training with the mind of like, this is not the best and we need to find like, make it harder for me, make it, make it more of a challenge because we always want to settle back into the comfort of the things that we can already do or the drills that we can already do.

Yeah, I, I find that especially with the, if you say, you do say your coach said, oh, he's gone, okay. And then you, you throw say the guys there and sprinting or something, right? And then you do your running sessions. I remember when we used to do them, it's like if you're all in a group and you all come from the same school, different places and they all come together in this running club and then you guys do a session and then there's say other sprinters that are four or five years old, new, and they're all compact together because, you know, limited facilities, etc, it's like always everyone's on like their a game to like come up and go, go, go. Then I think it's so like, it's kind of different in The. I think sprinting to like rugby in a sense because like you're, you're. You could line up to a drill one on one right now, and then you're sprinting with that person at 80 to go around the track and then you know, that person cover a 21. It could be a 22nd, 200 meter, whatever it might be. And like just the fact that you're in that environment the whole time, it just ups your game rather than, you know, say you go out sprint by yourself. So I definitely do think that thing with like, what are you, what are you marrying to yourself that's elevating you to a higher thing versus regression to like the norm or like the medium. And same with those leaderboards. Like they, they actually help with like, okay, this person got this for the squat. They got that for overhead press. Okay, cool. It's kind of cool to see these correlations. You.

Yeah, for sure. And I, I've been like meeting some of, yeah, Olympic championship and Olympic, Olympic champions and they are like, yeah, they are one of the best in the world, absolute best. But they don't see themselves as one of the best. They. They are more like putting themselves in another position. And I think they do that because they want to still progress. So in Gothenburg, Christian Olsson, triple jumper, Olympic champion, he was like that. And he, he tried to find competition in training everywhere. So if I did something I was good on, like say jumping up on a box, he wanted to compete to me in that. And, and also in. When we had the Nokia, you know, Snake, if it wasn't the best in the Snake in all Gothenburg track and field, he was up all night, so, so he had a crazy mindset and I think you need to have it when you are the best to, to find competition everywhere.

Yeah, yeah.

But it's.

Yeah, it's funny, the thing of competition. I always bring this, but it's so like just seeing what you're capable of. Like, it, it brings out to see what you're capable of. And I think we all want to see what we're, we're capable of. But then when you, when you see someone else doing something, it opens the idea of like, on one hand you want to be better than them, but the other way is just like, okay, am I capable of that or can I, you know, can I, can I.

Do more than that?

If you could do that, then maybe I could do more than that. And it's, it's like almost a curiosity as well of like. And yeah, when you see sprinters Run. And you, you see like the snappiness of it. It's, it's. You immediately want to. It makes you rewire directly. I think like when you, when you watch it, the mirror neurons and the, the energy of it is like, okay, the cow does. I know it's going to be like that when you come down here and we're doing some drills. It's like you just, you think about doing a drill, but then you see someone else doing it snappily or in a different way. That's probably the other best way, like what you said there with the triple jumper, the other best way to like play into the future. So for, for LeBron James or whoever like is at the top of basketball, it's going to the player who's better at another thing. So going and working on ball handling with like the shorter player who relies on his ball handling as his biggest strength and trying to get with him on that or even going to another sport and going like, okay, like, these guys are jumping further than me. So the basketball player goes and does a bit of work with a triple jumper or a long jumper or something of like, okay, this. There's another level of ground contact time, like for Marcel with his parkour. You know, if you, if you went and did some sessions at the track with long jumpers and high jumpers, you would probably improve your jumping significantly because you put yourself in that other environment where you might be at the top in parkour, in the thing, but if you can find another sport or a capacity within your sport to go and like, that's, it's part of the idea of trying to bring like, athletes from different areas together. What do you think? Like, that is for sprinting, Jonas, like for, for someone who's really fast. 100 meter, 200 meter, like, where do you find the other capacities? It's like maybe the hip mobility of dancers and stuff, like the fluidity of the hips and hip mobility of, of dancers could be like above the level of sprinters.

Yeah, yeah, for sure. If you see at the Americans, they are always out dancing. And if you remember when Bolt used to do his championship dances after his wins, he's crazy talented and mobile. And I remember when he was like torn, driven over from this kind of bike from behind and he just did a backflip and laden on his feet, nothing else. Crazy athletic. So. So they have it and they are always on top.

So.

So, but, but like, like you need to sell it. You need to get the others to understand it. And, and the German coach Rube who was talking before Manuel, he, he, he said he can sell whatever thing now he can do. He can take new athlete skills and, and bring it to the athletes and they do it. I'm not feeling that I'm there yet, but I'm 37 and have not that much experience and, and maybe not the respect yet, but definitely sprinters can evolve like in dancing and, and hip ability and all. Also the skills. But, but if I, I'm like, let's say Bolt. He, he, I've been listening to a lot of his interviews after his career and he, he didn't see himself as the best. He always competed against Justin Gatling, Asafa Powell, Tyson Gay. He had those sprinters that he thought was better than him. And he trained with Johan Blake, another great sprinter. And Johan Blake was better in everything in training almost. So. So when he trained, he didn't feel as the best, but he knew he had something extra when he competed. Yeah.

Big psychological thing going on there. I think that really isn't measured in sports. And I think, I remember Keegan pointed out, it's like, it's like you could have a heart rate monitor and someone in the game, right. But you couldn't, you couldn't monitor the dopamine levels after they scored a try to be the next team to say, win or something or if like you're leading the team, I think is something what you were saying. And it's like that couldn't be measured with a, with a heart rate. So it's like, what's the state that the athletes in when they're in that competition? State, say Johan vs Usain also Usain is trying to be very like, you know, just flowy and like dancy and in a good state. And then, you know, you know, Johan Blake's was like the line and he's like, it's like. With that, it's kind of more like a seriousness and maybe it's just the flag, the fact that he's more relaxed, I don't know. But I think there's a definite thing to like. The state someone's in will dictate how to perform, even if the training seems to be on top.

Yeah, for sure. And you can like relax in between. I saw a great documentary about alpine skiers going downhill and they, they took the, the best 30 in the world and they could see if you like the, the top 25 to 30, the 20 to 25 and so on. So these five person were almost the same. The same, the same until you came down to let's say if you're top five or your top two, this was a big, big difference. So. So the one or the two best in the world has something else and were like much, much better than the five person pair. Do you understand me? What I mean.

What, what was better?

The mindset, especially when they're going downhill. They saw when the. The hardest part at the track the two best were more focused and. And the rest were panic. So. So if you had a really slope angle that is dangerous. So this is what Svindal is a Norwegian alpine skier. He like fell crazy dangerous two times and that track, they were like filming this. He had fell there two times and broke his back but he still could like super focus when it was at that angle. So that was the big difference.

What's on for training today? You about to do yours now, Jonas or.

Yeah, Primer. I had a perfect training week. The last seven training sessions, about one hour felt great. A long run in the Saturday. So today is a primary in the container and then later on sprinting outside in the hills with my sprinters. And the. The autumn is really fun for me because I can train with them a lot more. It's not that like high technical. It's first when we go in in late November. Then I need to be more coached than athlete myself. And I have a assistant coach also that, that are 40 something and he's training for competing. So it's good to have a. Another old dude. And so I noticed alone with all this young female.

Yeah. Nice. Yeah, Looks like you. Looks like you had a good week.

Last week from what I.

What I saw. Yeah.

It'S the easiest way of me putting stuff on. On Instagram. It's like filming what I do and just put it out. It doesn't take that much time and I feel my training are better when I film it. But of course I had a talk with Kevin months ago and he said you need to put out more things that relate to what you sell your product. But I'm not sure yet about that. And that takes more time from me and even creativity. So that's why I just post what I train and I'm feeling it's like many people like it and. And I got some followers from it and. And yeah, I think it's when people see me train that myself like Justin always say be a product of the product, a little bit product of your product. And also when I'm training these athletes that give me some kind of reliability, respect, I think. What do you have you any Thoughts?

Yeah, for sure. I think it's. I think it definitely. Athletes like to see their coaches. I mean, generally they don't care too much. But it helps. It helps definitely with credibility that you're. That you're working on yourself and that you're doing a lot of the things that you're talking about. Yeah, you could. You could make. You could make it into reels pretty easily. Like by. There's almost like an automatic thing that will cut the clips for you or you just like slide along. Or you could just choose one of the exercises and talk over the exercise. Takes a bit more to cut. You could cut those five exercises next to each other and then just talk over it. It's. It's not that much more work than what you're doing to get like some reels going around. It just. Yeah. Just tell. Tell a story or talk about like why that movement is valuable to you or whatnot. Probably doing that a couple times a week could be a good addition to what you're doing as long as it doesn't stop you from doing what you're doing now and stop you from enjoying it.

But yeah, yeah, like you are doing. Talking over the clips you're posting. But I'm not that, like.

I have.

An editor doing like that and mine have B roll and whatever. I'm not really talking about trying to like have it like this just to the. Just try. Just film the. Film the training like you're doing and put those clips up and then talk about something. Or even like you can put a podcast audio. There's a. There's a guy that riggust. I'm not sure if you've seen his stuff, but he. He just puts his training footage and then puts a podcast over the top of it. It comes out really nice. Like it's. Yeah, but you. But you could just talk about like, like why Power Snatchers are available or you know what, just different topic each time and you just put the clips and that's the. The clips of the video. And then you just put. For all the voiceover thing, you can do it all inside of Instagram. You don't have to use Capcut, which I think is for me is like once I have to import and export and it's just annoying that I'm less likely to do it. But yeah, have a play with it. Ask if you have any questions. See how it feels.

What do you think about the language? Should I use my English or should I do it in Swedish and take a subtitle that is English?

Yeah. Interesting question because. Yeah, you're usually not putting. There's usually no audio, is there, what you're doing at the moment?

Yeah.

Only text.

I don't know. Yeah, like try it and ask your audience. Test it, see what you see what you like. I guess everyone's going to understand you if you speak English, but like dominating in the Swedish market, it's probably the best place to start in business as well.

I'm not that like self confidence in my English yet. It's getting better because meeting you guys here once a week, but it's.

It's tough for me in some ways. It can be a strength, though. Like, I wouldn't worry about it. Like, people listen to Russian coaches speak with like really broken English because they just want to hear what they got to say. Like, it's, it's not necessarily. Yeah, you. I've listened to so much stuff where you're trying to decipher, like, what is he, what is he saying? Like, what does that even mean? Because the, the words are like really ambiguous and your English isn't like that. Like it's going to be clear enough what you're saying. So. Yeah, I wouldn't not do English because you feel like your language skills aren't good enough. I would only do it if you feel like you. Yeah. You want to just really focus on connecting with the Swedish market and. Or if you enjoy it more.

Yeah.

Thank you, Kia.

About you, Kev, what's on training today?

AM session is ballot squats, then a. A snatch grip from a 45 degree back extension and then leg curls. Then the PM session is a barbell, glute, ham raise, RDL. What else? So there's probably some other quad moving there, but I forget. Yeah. And then I'll try out some of the template that you put out today. So. Yeah, give that a go.

Where are you? Where are you training? How far is it from where you live?

That's like five, 10 minutes. I go easy, you know.

Yeah.

Nice.

Yourself.

Yeah.

Snatch, snatching today. Doing. Doing accessories around that and then probably getting towards some backflip stuff. We haven't really done any backflip stuff since Marcel's been here. We've been doing some other acrobatics, but yeah, maybe backflips will happen today or I don't know, see how, see how it rolls.

Yeah.

Maybe do the front squat. 20 reps again as well. It's a nice short one to make.

Progress and push ahead.

Only did it 55 kilos last week. I haven't been squatting heavy at all this summer.

This.

It's not summer anymore, but this, this season in Montenegro. But it's actually been good. Like I think I usually just drain my nervous system too much and like not doing hardly any really heavy stuff. I felt so fresh and I'm like, I'm enjoying training in life more and I've done heaps more jumping. I've done a lot more weightlifting. Like I'm always up for it because I'm not as trained. But yeah, maybe it's just got it. I think I always went too close to failure within sets and that as well. Yeah. How. How are you feeling with that side of it, Kev? Like you're pushing hard on the heavy strength stuff.

Yeah, I do cover like pretty well. But like just because how much frequency I do go, it's like.

Like the.

EAA help so much like with recovery, you know, like that, that and the BCAA is like just even a must. So just like you going in for that next session and you need to be there because like.

Right now it's.

Kind of like high, low, high, low, high, low, high, low in like the, the setup. But.

Then.

Actual progress though, it's just like, like things are definitely going up. But yeah, like, it's funny what manual is saying there about someone's eating and not eating and like, is it that they're over training or. His experience was I. That had me second guessing myself of like, am I? Because like I don't get hunger. Like I don't get that sensation of like eat maybe twice a day and I would won't really want to eat past like five o' clock or something like that. But again, it's like I've noticed that when I do focus on the calories, all the numbers will automatically feel like things easier and easier and easier. So probably I am under eating. But yeah. Yeah. Then on the skill component. Yeah, that's kind of one thing I've got myself back to just like trying to do different crap when it's like ch. Balls know behind your back or whatever might be with the juggling balls as. Yeah, I put that aside for a while and then it's like looking back like it's kind of retired to do that. So that. And then yeah, the desert handstand push up like the. The bottom position. Like I can keep myself vertical, but it's like pushing out of that. Then I'll tilt over. Then when I watch you and Marcel's form, it's like this rather than like this. So I'M like hell, the freaking. Keeping the legs like. Like a torpedo, you know, going down. So I think. I think what it was is that you get your nose and you put it ahead of your, like as if you're going in front. But what I was doing is I put it down into the ground. Hello. Good morning.

Telling you he's got his shoes on.

Oh, yeah, up there.

Up there is his favorite thing at the moment. Everything's up there.

Language.

He's talking more and more. Yeah. Good to hear you. Back onto the skills. Yeah, 100%. Like, getting your head forward on the handstand. Push ups makes all the difference. Like, play with going too far forward. Feeling into that. Marcel and I were working on them a little bit yesterday. Marcel got. Got some reps I didn't off the deficit off the box. But I'm getting close to getting. Getting them going again. Do you have anything you want to add there on the. You'd add there on the handstand push ups. Marcel, you're the leader there at the moment.

Lean forward. Like, if you think about the. When you're doing a headstand, you. The bigger triangle you make with your head and arms, the easier it is to balance. It kind of goes along the same rules when you're going down into the handstand. Like, if you were just gonna go straight down, you would have to push everything out of your triceps. So the more forward you can lean, the more shoulders strength you can use. Then it's just about finding that right balance in that position. So maybe practicing the position, like from the bottom and just trying to lift the legs.

Okay. And like, for you, when did you get the movement and what did you do towards getting the movement?

It's a very long time ago. It's hard to remember what exactly I did. I think I just kept trying it and kept watching myself. I kept filming myself from the side just to see how much I'm sort of going for, like, down and like, on this angle.

Yep.

Yeah.

And I was just trying to tap my nose to the ground. That was always my goal. I think that's what I was always thinking about. Tap my nose as far away from my hands, like, almost like into a little plunge to in. Like, I think the more you lift your chin up, the. The easier it is to sort of stay balanced and. And putting a lot of weight into the. The bottom of my palms as well. Like, as I'm going down, I try to shift all the weight in there so I feel that weight going through my elbow. And then from there it's a, it's kind of like a, like if you're doing a dip, you know.

Yeah.

And yeah, you lean too far backwards on the dip. You're pulling every pushing everything from the triceps. It's just not really going to work. So it's the same like your elbow kind of needs to stay 90 degrees like a vertical from the floor.

Are you, are you working on deficit or head to head? From the head, Kev.

What am I working for? Did you ask?

Yeah, the handstand push up like deficit or from, from the head?

Oh no, I'm practicing for a deficit because I have the one on the ground.

That's what I thought. Yeah, I, I, the way I first got it was doing a lot of bounces in the bottom, like trying to do kind of like the Russian bounces, but in the handstand push up. I was just doing them like tucked and that's how I got it. I was just playing around with that every day when I was training down the beach in Montenegro doing my chin ups and I'd do like a bit of a circuit of stuff. I was just bouncing, bouncing and then after a few weeks it was like, oh, I just blasted it out and like did a rep. Yeah, I, I did, I put a sequence of those videos together. Well I, I made it individually back in Poland like two years ago, a year and a half ago because I was, when I was getting them quite easily. I'll put that into the app today as in the follow alongs area for like the different exercises. But I found like doing a circuit of similar movements like because it's a high skill thing, like working on like various different sort of similar movements. Work better for me than trying to do just only like the eccentrics or like partial reps or something. Yeah. Because of the complexity of the, of the thing. Yeah. Also I did shitloads of just normal handstand push ups to the head at that time as well. Like that's when I'd just been.

Yeah.

Progressing the height as well. Like just getting some, something that's like not super, super high, just. A little bit of deficit and then working that. Always try to touch the floor before you even start going onto the box. Like if you're doing on the parallettes it's already a little bit deeper than on the floor. So that would be like the first level up. Wedge. Like that little step up thing they use for Arabic or something. That's like a good in between level as well.

Yeah, that's Exactly. What I'm using is like two step ups in between.

All the parkour moves, like jumping into cartwheels and landing on my hands and kongs like that gave me a lot of pushing strength that transferred into the handstand. Definitely.

Yeah, yeah. I've been working on more faster ones as well, like trying to do plyometric stuff like, like the drop catch squat, like doing that on my handstand push up. Yeah. The goal is to be able to do them faster this time. I know I'm going to get it back, but I want to be able to try, like do explosive handstand push ups.

Thinking about, can you do a clap, a handstand push up?

I think I've tried a few times. I think I can get it. But if I'm. If I'm really fresh, I think I can get one rep.

Okay, so you usually doing try again like from a box and then you drop and catch yourself or like you're jumping into handstand, then you're coming back up. Is that what you're doing?

Yeah, I did a lot of. A lot of jumps where I would stand on one wall and try to jump to another wall to my hands and, and catch it in the handstand and stay in there. Or even like doing a cartwheel or like jumping over a wall into a cartwheel. So it's like a big dive onto my hands, those, those two. And then if you think about like, you know, dive kongs, when, when. When you're jumping over a box, diving to your hands, like, that's a lot of force coming to the hands as well thing, and that really strengthens the top position and back handsprings as well. Like if you're doing continuous back handsprings using the arms to push a lot. Yeah. So, yeah, I didn't necessarily. Transferred into each other by. By accident.

But even if you're running between two objects, and I've seen on your page, like you go from wall, you'll catch yourself and then you know, like teespring or spring over to another object. It's like, yeah, you've gotten that receiving probably multiple, multiple times passively without even like saying, oh, that's directly correlating to that thing, you know?

Yeah, yeah, it definitely does.

And are you a fan of anything in particular to open up, say that backhand spring, like say someone has a back bridge. Right. But it's not like the cleanest back bridge. Okay, then you know that. Well, I'm assuming that you want a good back bridge prior to Thinking about makako or thinking about, like, you know, springing back and then doing an other one that, like. Is it just really the dumbbell, you know, kind of external. I say, like dumbbell pullovers and stuff that you like, or is it more like the, like, certain movements that you like to do to open someone up for bridges?

Like, what do you mean exactly? To get better, like back flexibility or to get into back handsprings and that kind of stuff?

Yeah, like, say back handsprings.

Yeah, yeah. I, I actually think that you don't even need to have a, like, super good bridge to be able to do a back handspring because it's quite dynamic and like, when you jump into it, it's a. If, like, let's say if you're gonna do a walkover, you need to have a much better back bridge than if you're going to do a back handspring because you're not using as much momentum, so you need to use much more mobility in your back. But yeah, yeah, jumping into it. I just did a lot of like, bridges on the wall and, and also bridges with elevated legs, but I. Yeah, not. Not too many pullovers, to be honest. Just trying to really, like, I think it was combination of, of training for handstands and just wanting to get better at bridges because I always really wanted to be able to do the, the hollow back handstand where you kind of arch into it, I think. Yeah, I think that one did a lot actually. Training, training the handstand, but really trying to push from the shoulders and like, really get in this position that really opens up the thoracic spine under load. And you can, you can start a little bit and you can, you can start doing it next to a wall and always tap yourself in and tap yourself out. And it's kind of like doing a bridge against the wall. And then the lower you get your feet, the more intense it is on the, on the shoulders and on the, on the T spine. I think that's, that's a great exercise for it. Opening up like this way, even like turning the hands in slightly helps you in that position. But yeah, I think it definitely would be good to do a lot of trap 3 raises as well. Like to strengthen it from the opposite. From the opposite side actively, which I haven't done when I was practicing it, but it would definitely be valuable to get into that. And yeah, pullovers for sure too. But, you know, just, just doing it, just training that this, like, training the bridge is going to be the best thing you can do and, and practicing the, the one arm bridge as well and kind of set up the camera here. We're just doing these the other day getting onto a wall at a walk. It's a, like this. You keep looking at the, at the hands and if you can do that.

On the floor.

This.

Gotcha.

Yeah, yeah. And, and say, say for example you're. Well, I don't know if you went like a period of time without doing backflips but like do. Say you do backflips for not a while or currently. Like would you still experience like those deep abdominal like doms in like muscle soreness enough you get that?

I don't know. I mean when I, when I was doing the, the leaderboard where I was trying to do as many backflips in one minute, like that really taxes you like your, your, your hip flexors and, and core. I was so sore the day after. I remember that. But yeah, not, not as much like if I do. The other day I went diving and I was doing triple back flips into the water and like holding that, that force when you're trying to spin super fast that I was so sore the day afterwards dose and I was trying to like that speed of trying to snap for the flip by pulling the knees super, super fast. That taxes you a lot. But if I'm just having like a normal training session, I don't, I don't really feel anything. But yeah, if I'm pushing like next level tricks or having a really long session, I do get really sore.

Yeah.

Yeah.

I was thinking there like prepping the, the abs for that. Like, like obviously you could do that thing on the back extension where you do the abs but say like Keegan has a ball there that you could smash the ball down, catch the ball and like fling it backwards against the wall. I do like explosive stuff, you know to like to handle it. But yeah, no, it's just I remember doing it in Montenegro Keegan and it's like it would toast you. But I didn't know if it like it's just a tolerance thing that obviously is going to build up. But yeah, yeah.

Yeah. I, I tried the backfit some weeks ago. Did like 10 of them on a mad dress and I didn't feel anything in my hips or, or stomach. But I do a lot of like the sit ups on the 45 and I do also the med ball froze and the other core exercises so.

As well.

Yeah, yeah. And, and as you said, I do the pullover and the tread tree race also. So I'm in that kind of position. But going back, Kevin, you said you're using EAA or BCAA regularly.

Yeah, Right, Yeah.

What, what kind of both? Because EAA is like the BCAA. The three of them are in the EAA. Right.

So.

Two separate products, like one's just pure EAs, but it's like, I think it's very much dosing, dosage dependent, was going to give you obviously a certain effect.

Right.

So I went, I went with this. Good. I know. Have you ever heard of Dr. Serrano?

No.

All right, so basically it's a company called like Infinity Fitness and I get a patent on a formula that you made. It's been offered a good few mil to try and get the formula. But yeah, that's what I'm using. But if you just search up Infinity Fitness, you can just see like one's called Muscle Muscle Synthesis. Another one is called like 100 Mr. Something.

So how, how do you use them?

I'll take three scoops before when it comes to the EAs, and then two scoops of the BCA before and then that'll be the same after the session. But if I'm doing two sessions in a day, I'll probably split it up a bit. Yeah.

So are you training in the morning without breakfast?

No, I'll just have to, no, since I needed to get the calories in, like, I could do that. Yes. But no, I'll eat breakfast and I'll go.

Yeah, because I, I tried the BCAA like, like using it now in the morning when I train because I'm not eating breakfast and, and I kind of like it and I, I'm like, want to buy it again. And when you started talking about it. Okay.

Remember?

And also I, I want to try call again because of my Achilles. Maybe that's the, I've been doing this in synonym since January. And then still some kind of soreness in the Achilles if I sprint or jump on it too much.

There's, you know, Chris hot.

No.

Okay, so Chris is in the network and he, he Achilles issues and he was taking the Omega 3 oil and it went, went away in like three or four weeks and he had it for months.

So I, I, I had mine since 2012, on and off. And, and I've been doing this since, you know, like almost, yeah, nine months. So, so it's not that it's getting, it's a little bit better. Yes, but it's not enough.

Did you by chance, did you try that Sean Beaky stuff that I sent in about the foot, the isometrics. No, no. It's like you basically sit on a chair, right? And you have a ball or. And then you just lay just the weight of your leg onto the ball. Then imagine like you've under the nook of your feet, then you have the top of your heel, right? So you keep it above the top of the heel and under the knuckle of your feet. You find an area. Then you. The further back that you sit on the chair, the easier it's going to be on your foot to hold. You hold it for three minutes, then you get up, then you walk around the room. Okay? Your nervous system will cop the difference between right side and left side. Okay. Because it needs like a. You need to teach it basically as well, Sean will say. And then you come back and then just do the opposite foot again, the one that you didn't do. And then basically had a client who had plantar fasciitis and this I think, other thing called like Tess or Tess or Tessa or something like that. It's in the foot since like age like 7. And like his Achilles, his cars would get all super tight as well. And then he has been doing that, what I suggested for two months. And then he doesn't have any pain playing football or anything. So that could help. Like.

Yeah, I will try it, but I. I'm big into, like, we were barefoot and five fingers, so I'm used to using my feet. And I've been doing some foam rolling, like a light one, a narrow one, and also the balls on the feet, but not like the three minutes like you suggestion. So I try it, but I think it's something deeper. That's why I'm like, is it the call again? Is it the. The one thing I can try and test if it's gonna make some difference.

I think if you're going like full powerhouse, probably like. I think David Bryan would say try the TB500. At least if it's some like, real tissue problem, you know, that's pretty potent.

What is that? TB500?

It's a. Basically a peptide that people use to repair, say, tissues and ligaments. And basically it provides the body with. Imagine.

This one. Yeah.

Imagine that you have a factory, right? And that's a collagen factory, but it needs a certain fuel source. Okay, imagine this TB500 can act as the fuel source, but also accelerate the healing and put that healing process on steroids. So then that means the collagen production goes way up. And then since you're signaling to the body through, like, whatever work you're doing for the ankle or the Achilles, it would go there. And it has more amino acids. Sorry. Has a longer amino acid chain than BPC 157. So that's why, I think, at least in my case, David said to use that instead of the BBC 157. But he's a fan of it for multiple reasons, for everyone. But maybe.

Is it more clean? Like. No. No doping.

I don't. I don't think it's doping. I don't know. Maybe it is. I don't think it is. Maybe that's the next thing they want to put as doping, you know, like.

Some peptides. Yeah, some peptides are prohibited. I'm not sure about that one. BPC157. Is Jerry now. Yeah. I've been doing that thing that. Kev. I've done it, I think twice. Kev. But it does. It does feel really good, that protocol. It's. Yeah, if. If my plantar fascia is a bit sore and I do that thing. Feels. Feels good straight away. Yeah. Pretty. Pretty cool.

Awesome.

It's really easy as well, Jonas. Like, so there's no. There's no real downside. You just do it when you're sitting down sometime. Like, it's. It's like, the easiest rehab protocol ever.

So, like. Like, just putting pressure from a ball under the foot. Three minutes.

Yeah. He sort of says, like, put your hands, like, lean forward a bit on it. If. If you. If you feel like it's pretty easy for you and you do three different shots, three minutes on each, and then. And then you walk around and you feel like, okay, I'm. I'm walking on clouds. Like, it feels. Feels good. Yeah. But, yeah, I. I come to think of it, like, my Achilles kept being, like, on and off, annoying me, and then it hasn't. Like, it has been better as well. I don't know. I did. I also did, like, some giant sets on my calves, and I think that was good as well. It, like, keeps the blood flow. But, yeah, I'm gonna. I'm gonna keep it in mind. Try and keep it in mind, because I'm always trying so many different things.

I'm on a fast now. I'm, like, 47, 40 hours in, and I want to eat soon. What should I start eating and what should I not eat? Like. Like. Like cheese. That's not good, right?

Yeah. Maybe cheese is not the best just because sometimes it can block a bit more of the systems. But, yeah, I. I never worried about it. Too much? Yeah, I usually just have made and I've usually been more on the carnival thing when I was doing the fasting a lot but yeah generally like so people talk about soup and broth and stuff as being like the best first foods or slow cooked stuff.

But.

Yeah, generally not. Try not to eat too much on your first thing. Like just eat a bit and then leave it a few hours to eat again.

I'm thinking of like trying the Lean Countdown diet this week. Like only eating meat five days. Something.

Yeah. After this I'm curious to try it as like carbs only for half the day and then like lean meat the other half of the day. I think could be because I found the carbs only thing works really well as well. Yeah like if you just did fruit or even if it's just rice or potatoes I think it could be a lot easier on the system as well. Like I think it's kind of, it is pretty hard on the system. I think the protein only especially if you're relatively lean. I think for really fat people like it's, it's good because you just really need to get the fat metabolism switched on. But it's not really your issue.

I'm not that lean. I'm like 15, 17% I think body fat.

What are you, what are you weighing?

76 now?

Yeah. I don't think you're too fat. I think it's yeah more like 12, 13. Depends on how you measure but.

Yeah I only google the pictures.

Yeah you can, you could, you can. Yeah you could be leaner but I don't know. Yeah also like the Lean Countdowns fun as well. It works for, for a short time just people tend to get stuck on it a bit then of like and then you.

But, but, but like compare eat fruit and lean meat instead of just going lean meat.

Well just fruit in half the day and just lean meat in the other half of the day is the way that I, I would play with it and I think you'll feel a lot better and it's maybe not as hard on like your metabolism and your liver and everything. Cause I think it is pretty hard on the system when you only eat protein. Like it's not really.

And how much meat? Like I'm trying to 150 grams protein per day.

Yeah. When you, when you do the Lean Countdown like you, you're going to be having a lot like at least a kilo, at least a kilo. But yeah probably kilo and a half. I guess that's what a kilo a kilo is like 200 grams, right? Protein 220.

Yeah.

So because yeah, if. If you do lean countdown, you pretty much need that much to. That's still only survive. Yeah, it's only about 1200 calories or something I think when you. Depending on how lean the meat is. Right. Let's. Let's get into the. Let's get into the training and let. Let Jonas get on with his session there. Marcel can come out to the gym and what's up. Yeah. Cool to hear as well, Kev, that you're getting into the whole. The bigger picture a little bit more again. And seeing you on the leaderboards and be good to see a few more of yours. I put power clean and power snatch on the leaderboard as well. Join us on the. The ten day.

Like.

Like, like 10D1 one in a minute.

Maybe we should just put the one RMS as well. I've been like stubborn about this of. Because it's.

Yeah.

People try and do their 1 RMS without actually training. You know, that's the thing. Like for. For beginners, I would rather see them just work on the 10e one. But maybe we're going to put a system within the leaderboards as well where the leaderboard has like a level. So because. Because like say five ball juggling is more like a level three juggling leaderboard, whereas three ball juggling is more like the level zero or level one leaderboard. You know what I mean? So, yeah, the 1.1rms, I feel like, is more like a level two leaderboard. You don't really need to chase that full one if you're getting started because it's not really a true one anyway because you just don't know how to coordinate things yet. You know what I mean?

Yeah, exactly. But for us that have been lifting the 1 RM is important, I think.

Yeah. Yeah. And trying to do tens all the time. 10 sets all the time. Like also like the fives is sometimes nicer. You know, with the. The 10 is a nice session, but it's. And it's. It's good. Like track training. Yeah. Yeah. If it's. If it's like close to max and you're doing 10 sets, then.

How about next week? What should I bring to. To Montenegro? Like pillow food.

Yeah.

Shoes.

We have pillows, but yeah. C. Brought some dried fish from Iceland. That was. That was pretty cool. I don't know if you have anything funny you want to bring, but everyone was trying his dried fish jerky. Have you tried it? The Icelandic.

No, no, no. I don't like it.

Yeah. I never knew it existed before.

It's.

It's kind of fun but yeah. Just. Yeah. Some. Some running shoes that if we're going out then they work and. Yeah. It's kind of cold here now it's cold here in the morning so if you want to. But you, you. You have cold enough clothes and it's probably going to be warm for you but it's cold for me now.

Is it 10, 10 degrees? 15?

Yeah. 10. Yeah. In the morning.

The same here. It's the same here. It's 10 now.

Yeah. Okay. Yeah. I don't know what. What it is right now here but feels cold.

But.

Yeah.

Nothing.

Nothing much too special. I don't know.

Huh.

Yeah.

You could bring swimming. Swimming shorts?

Yeah.

I think it's 13 here according to Google, so similar.

Great.

Yeah.

Thanks guys.

Cool. Have a great day. Talk soon.

Bye. Bye.