Juggle Post Session Discussion

Jonas was saying sprinting bare feet is like something that sprinters can't do. That's like, they wear, like, carbon fiber shoes to protect their feet, and, like, that protects them even more than the other spikes that they used to wear. So I didn't realize it was such a rare ability to be able to, like, sprint bare feet or. Yeah, jump rope bare feet and stuff. Like, maybe it's not as self evident. Seems like you should be able to do it. And, like, we're doing it.

I think it's just, it. It's. You have a diminishment of your overall power production.

Yeah.

And so if you try to use that same full power, it's just going to be really, really difficult to do.

I think it's just tissue tolerance, too. We just don't walk barefoot.

Oh, yeah.

Well, that's like, look at the cultures that live barefoot. Like, I have a lot of friends that grew up, like, the Indonesian Islands, and these guys just don't wear shoes anywhere.

And they just.

It doesn't hurt. I've been messing with that with the top of my feet, with a lot of cador stuff. Like, can you stand on the top of your feet? And then how much pressure can you put? Can you do it on the cement? Um, all that stuff. And it's. I mean, it, It's. It's a little bit painful, but it, it adapts really quick. Actually. It's kind of crazy. Curious, Noah, how's the. Like, Peroni's longest gets really tight. In most people, it's the lateral calf. So the outside. How is that for you?

Yeah, yeah, yeah. No, for sure.

And like, on my left foot, it's.

Like, because I think from skating when I was younger, like, I just popping.

Off my right leg load. So, like, my, My right calf is like, a lot bigger than my left one.

Not that it's big, but like.

And then like, the lateral calf is.

Definitely a lot smaller and tighter on my left foot.

Like, if you're sitting and you're pushing your. Your pinky toe and like the second toe over from there into the ground while you plantar flex and then roll your ankle over.

I'll show you.

Yeah, I got my feet flipped over here.

And then you just push here.

Hang on.

Oh, yeah, yeah, yeah.

And then how does that feel for you?

Yeah, no, that, that's definitely, like. It feels.

That feels like super nice.

And then while you do it, try to curl the big toe up to the heel. So the big toe, it's not really touching the ground, but just Try to curl it. Like that's a. That's a good stretch for you. But you could also do it on the ground. So if you're doing the. The season, try to create like recreate that into the ground and you can just sit there. It's similar to like the. The passive ball stretches and stuff like that. But that's been really good for my feet. That used to cramp really bad and it was like a week of doing it and then it just went away. Um, but it also opened up my pinky toes. My pinkies used to be like this on my feet just naturally like from soccer twist. And now it's like here. So more on the lateral arch. But they're all tied together. Like you can't really fix one without attach. Attacking the other ones or whatever.

Cool. Thanks.

Yeah, you get crampy in the tib post, like in the. In the arch, like medial arch or. Where do you get crampy doing that? Try it then I might know better.

Yeah, I'll get it on the lateral arch specifically. Would. Would get me the most. Like the outside of the foot would just cramp up pretty bad. And then my toes used to cramp.

That was.

That was the worst pushing.

Pushing that into the floor.

Yeah.

While doing that.

Yeah. But you're consciously trying to. Trying to grab them as well. So it's like you push as much as you can and then grab after.

Yeah. So interesting. Yarn's flying there. I was playing around with these kind of banded. You can sort of use it like a sled. Is anyone play with that of like heavy bands? I was just saying you're flying on your. Your broad jump's looking good.

I tried the broad jump with the bands. I saw it in the Instagram play McDonald or some.

Something like that.

And it looks really good.

It feels good. Takes some of the landing pressure out and. And it increases the resistance for the jump so it gives you a bit more to push off against. Makes it more of a strength movement for the jump. Yeah.

Unfortunately, I didn't have the soft landing, so I cannot go for the height.

But it's good. It's really good. Yeah. Yeah. He does a lot of stuff to take out the landing forces, which is kind of what we need more of. But I don't know if he does other stuff to build up the landing forces ability or if he just does all stuff to decrease that. Because you do weightlifting, you do heavy squats, and then you do the box jump, broad jumps and yeah, using the bands like it. It's all for the go, but nothing for the brakes.

Yeah.

For the accelerator. Not for the deceleration.

But after these bended jumps, I go for the. I try to jump as far as as I can.

Yeah. Yeah. I'm curious if it's helped. Yeah, it can. Yeah. Welcome. Chat. Yeah, we, we went for the maximal triple broad jump. Did broad jump and triple broad jump. Welcome. Yeah, I hit the same, same broad jump. I've hit it 255. I've done it like six times now, but I haven't been like, I haven't moved it forward to 256 and did. Were you, were you good with speed and power stuff as a youngster, Kenny, or is it more developed in the gym?

Oh, definitely more developed in the gym. I'll actually say like among my training group because, you know, I run my own little group with like six guys and I'm like the slowest one as far as like sprinting goes. But like my vertical jumping, like my triple broad jump is like 26 or 27ft, but I just can't, I can't seem to replicate that into sprinting.

Yeah, there's, there's a big difference. It's like potential for it and if you, if you line up a group of sprinters and do those tests, then you'll see correlation. But yeah, I'm, I'm more like you. Like two foot stuff, simple stuff. I'm okay. Like we did it today with Marcel here. Marcel is an amazing jumper acrobat and I'm not that far behind him on the triple broad jump. Like I know 30cm or something, but I'm so far behind him when it comes to like any kind of level of complexity or even just general comfort in landing, landing from chaos, like spinning jumps. Every other kind of jump, I'm a million miles behind. But like that just the simple two foot forward stuff is like. So yeah, that's the goal. We actually just mapped a bunch of it out in the, in the sheets. I can show you. We'll start to look at like how to, how to make. Bring a bit more complexity into the. This is going to be in this one. Bit more complexity into the. Like bring some acrobatics, more acrobatics into leaderboards. We pretty much have to do it through like. Yes. No. Can you do the feet? You know, can you do the thing? So like the gainer backflip. Marcel's only given the get the backflip one point which is like.

Thanks, Marcel.

Yeah, it's say like it's just A normal thing that everyone should be able to do. Just, you know, that's his world. But yeah, there's like the dive, roll, dive roll for different distances. The Swiss ball, backflip stuff. Like, I think quantifying more of this, we're just playing around with it this afternoon. Yeah. Layout back flip, tuck, backflip kick. The moon running gainer gives us. Gives, like some more other landmarks to go with it. Cartwheel round off one hand cartwheel. The one hand cartwheel with the far hand. You say it's like a good achievement. A lot harder than the near hand, apparently. Yeah. We'll just start to look at how we can add some of that to go with all our stuff that's specific points for specific. Because it doesn't lend itself to just more in the same way or time or distance. Some of it can. These ones we want to do for time and distance and stuff like flip for distance, Double Kong for distance. Double Kong is crazy. Kong for distance. Ice wall climb, high wall, flip, climb ups. So we should have, like, close to as many acrobatic things as we have for balls, you know, starting to map more of that out. We did a session today of differential speed, which also goes into that double foot jump conversation. I don't know how much of it. And has anyone else done any of the running drills from Wolfgang Shorn yet?

I don't know if they're from him, but I've done several. Like, arms above the head, stick behind the back, behind here.

Yep.

Straight. Straight arms, straight legs.

Yeah. Yeah. I think, like, Franz Bosch popularized some of the stuff with the stick, but, yeah, I think before that shul was doing it with no stick.

But.

But there's also, like, a lot of. Yeah, just some. Some funny. He's basically trying to help you to improve your awareness and your performance in each phase of the running cycle. So there's drills that are pretty much just about the calf and getting like a plant into the floor and some hip extension, but it's like, from relatively static kind of positions. And then there's one's for knee drive and there's ones for extension. There's a really elaborate system of, like, stretching and body awareness stuff as well in the book. So we're planning to film it all when Niels is here, because Niels speaks German. Lucas, who's here, speaks German as well. The book's in German, but we had our first run through of everything today. I think it's really good stuff, and I think that's how you can help to transfer some of your weight room speed and power into actually being able to run. And yeah, I, I wasn't, I didn't feel fluid in the, in the movements, but I, I felt better in terms of like ankle stiffness and just body awareness than I've been in a long time. I can feel that that's getting better. I can see that these drills are going to be good. Good for that as well.

So.

Yeah, we did a session the other day. Like it was just a little pop up session with Augusto because he was putting some nice scores up, but he's saying he's juggling's letting him down. So I was like, oh, let's just jump on. And he's like, can we jump on in half an hour? So let's put it up for everybody. Hey, we're going to jump on in half an hour. And it was a nice session and I think it was good reminder. Like the guys were buzzing. Like the feedback was really strong. You got to do the differential stuff like full on, changing the drill every 10 seconds, deep focus. And um, yeah, playing, playing on the edge. It's. It's so engaging when you train like that. We're probably doing like every 15 or 20 seconds. Lucas filmed a bunch of it so we should be able to get some sort of recording of it together. I should have just filmed it on Zoom as well, but I didn't. Um, but yeah, I'm looking forward to doing that same thing with these speed drills and that just of like really feeling comfortable in running in different patterns in different directions and like trying to get that as smooth as juggling is as smooth as, you know, soccer wall and this other stuff's getting smooth. But I still feel like I run like a bit of a. When I'm trying to run like more like a sprinter. So yeah. Anyone else who is feeling that, like, that's.

Here's a question for you, Keegan.

Yeah. Yeah.

So I noticed like when I, when I just run or if I'm jogging, all of like all of the, the work that I put in with like the rope, I am so aware of it. I'm like, oh, this makes sense in this context. And I do feel like I get more bounce from foot to foot each time as I focus on, on like running like I would do the rope, which is awesome. But there's a certain point and it's in sprinting where I'm going too fast to feel that. And I don't know if that something that those that are good at it do feel or become More aware of like, as their body is doing it. Like, I'm not neurotic about it. I just like, I'm aware of it when I'm. When I'm jogging, but not when I'm in a dead sprint.

Yeah, yeah. You could, I mean, ask ask Weck what his take is, but I, I think slowing it down and playing around with different tempo could. Could definitely help. Yeah, just being a bit more playful with it, I think would make the most sense. Not sure what else. Yeah, yeah, I know what you mean though. Like, you just get it getting tense. I. I was playing with it with the drills today of like, okay, can I feel some. Some shift with this or not? And I think I could, but I'm pretty sure it probably looked terrible as well if someone was filming.

That's just part of it.

Yeah. Like I'm. I'm less worried about that than I have been in the past. Like, better to be doing it looking terrible than not doing it. Like, that's. It's. It's. It's the path to being better and. Yeah. Yeah. I don't know if anyone else, Anyone else has feedback their thoughts for Kenny with the running pattern transfer from rope and general awareness. I. I can definitely feel it when I jog as well. Of like I can. I can play with it where it's like. Feels like I'm sort of running with the upper body and everything feels smooth.

Yeah.

I think when you go just for.

Like 80% or something like not hundred. 100% effort, you can maintain that nice rope flow spinal.

But when you are going like for.

100%, I think it's very hard.

So maybe submaximal sprints or can help Maybe some. There's some strides maybe where you kind of build up through it and see where that let off point is.

Yeah, yeah. Maybe some like temple.

Not tempos, but just the kind of 20 or 30 meters.

Distance is.

With good techniques, it will be all that.

You have thoughts on that chat. The dog's getting some. Some work method in this morning.

Sorry, I thought I was muted. No, I was. I was just thinking how I'm still trying to incorporate it just walking when I am out walking the dog. So I'm definitely not to the point of using it while I'm running. Although I am thinking more and more about it and I've been loving the rope lately. But yeah, I'm just not at that level yet. But it's still interesting to hear because I did a decent amount of sprinting as a kid. Um, like A hundred meter times were decent. Obviously. I've never ever thought about that before. I wish I had old footage just to see what I was doing. Yeah.

Even last year, Tim, she was teaching me the rope. And Tim. Tim loves the rope. He's kind of been the biggest. I think it was the biggest first adopter. He was sort of saying, like, I don't know how much it transfers to sprinting. Like, the patterns are so wired in that, like, I don't know how much it's actually going to change things. And he's like a good runner, parkour athlete. He loves the rop, but he's not really like, so, like. Yeah, maybe so I can definitely feel it when I'm going slow, too. The other thing I've been thinking about with this, with the spinal engine, maybe Stephen wants to jump in on this too, is like. And Moochie was talking about a bit after his time there with work is like the coil and the spinal engine. Like, it's hips as much as its shoulders. It seems like most people are doing shoulders way more than hips. And I think the shoulders have more range of motion. But even just getting a little bit of the hips, like opposite hip leading, it starts to feel completely different as well. And, yeah, I'm playing with that more. When we're doing the differential sprinting stuff today, like, really thinking about trying to find the hip extension and last part of hip extension and using the gluten. Like, I can feel that I'm not. That that's foreign. And I think those. Those things go together of like, oh, I'm amazing at work method now. But I'm just moving my shoulders, basically, you know, which moves the spine. But it's not. I don't think it's. It's not the. It's not the full story.

I think it's awesome that you said that because that is something that I've picked up over the last few months, too, is like, it's not just my upper body doing a figure eight, it is also my hips.

Yeah.

Yeah.

And it's. And I think that that's one of those things that, as you're understanding, you know, it's very easy to have the shallow understanding and, like. And I'm guilty of it because, like, Ben Watson tried to get me to do the rope and I'm like, yeah, you know, way back in 23.

I think it's Ben's fault for being a featherweight.

Yeah. Yeah. If you weren't such a victim weight Ben, I would do it. But. Yeah. But now it's like, it is something. And I incorporate with my clients at the gym, and, you know, I try to show them, like, here's, like, smooth movement that you're going to develop, you know, at some point. It's more about the rhythm and the dance, but right now, for some, it's like, it's your balance and it's your gate, and it's your ability to transfer weight. And, yeah, it's a. I thought it was very gimmicky tool at first. I'll be the first to say that I was. Was wrong about it. It's a. It's a very useful tool.

Yeah. Yeah, I'm. Me too. People were trying to get me onto it in 2020. I didn't start it until 2024. What. Yeah. What are your thoughts on the. On the hips, Stephen? The.

I think it's rib position, too. FP talks a lot about rib position, like, just being able to actually tilt the ribs forward and backwards. And they're. They're pretty, like, cognitive on it when they're training people of, like, not do this whole thing. Like, when you're doing this, I don't know if you've ever done this. I thought those were really interesting. I cue it all the time now, especially with trap threes, to have people, like, actually pull their core in to tilt their ribs technically forward to get the. The full press. But then while you're doing the. The rope flow, like, the ribs should be moving as well, like the whole torso, and that's where the hips then connect. And I think that that ties the shoulders to the hips instead of. Like, I've seen some clients, they have a bunch of shoulder range, and so they start doing that, and then I cue their hips, and then all of a sudden it looks like everything's disorganized. Like, different things are moving this way, that way. I've also noticed those are the clients that when they throw, they throw, and it just looks. It looks chunky, like they. Or choppy is probably a better. Better term. So I think they're.

It's.

It's connected through that with the shoulders to the ribs, which is in the spine and then the hips. I've been using throwing a lot more than rope flow. I just kind of like the. The coordination of it from the one side of the body to the other side of the body. I'm not that, like, I think rope flow is useful. I just find that when I get clients to throw down or even throw forward, they just, like, you can really see the hips either working or not working. And that's where it's more evident versus the rope flow. It's really. It is like you guys were saying, it's like, yeah, you can use the shoulders and look really fluid at rope flow and then you realize that the hips don't connect. But the, the throwing, like, if you get someone to really wind up and then throw, you can tell if their hips aren't. If aren't moving through it. At least that's. That's my experience with that.

There are. Yeah, there are upper, upper body dominant throw throwers as well. I think. Like, even I was doing like when I research on throwing, like they're sort of talking about like, yeah, some throwers are really like, even the, the. That Japanese channel Kazu Java, like doesn't. There's not that much emphasis or not much emphasis really on the glutes and like driving the hips into it. Like, I think. I think it seems like it's possible to be a pretty good thrower without massively addressing that. But also good if you can do it as well. I started following a new another channel that's like road to a hundred miles an hour throws. He's doing a bunch of like ATG stuff and range of strength and it's. He's pretty, pretty cool. The kind of training that he's doing seems like a nice guy too. So does anyone see him? He's like day. He's about day 35 now. He throws like a. Like a wild, wildfire cannon. He's throwing. Yeah, he's throwing like. I think he's throwing 110 off the run up, which sounds. This is like.

Is that the guy that you sent to me and Niels?

Could be. Yeah, could be. I'm. I'm spamming people on the, on the IGs these days. See something interesting. It's going to someone.

Yeah. It's a fisher of athletes. Let me.

Yeah, put it, put it in there. If you guys haven't checked it out, it's nice. Nice channel. He's doing some nice training. He does. He does a good job on his edits too. You give him credit. You are. You. Have you focused much on hitting the ball hard, Alex, in volleyball? Like actually, because I think you play the position that's less about hitting power. Is that correct or.

Correct.

But I have spent a lot of time working on my throwing motion in my arm swing as well.

Have you looked up that Japanese player? He's only like. I think he's like 5, 10 or 61 or something. And he plays like outside hitter. He broke a break the record for serves, I think like consecutive winning serves in the Italian League or something. It's like freak player, six inches shorter than that.

I know you're talking about.

Yeah, yeah, he does training vlogs and stuff, but he's training like, I think he's just, he's good at volleyball but like he puts all his gym stuff in there and it's just, it's like old school. Like just. Yeah, just boring conventional weights. Not executed that well, not that much weight. But he's a freak athlete. I don't think he built it in the. Yeah.

My question would be like, okay, that's. Yeah, because that's what I was thinking. Like if he's such a phenomenal player, then something that he's doing is working. Yeah, right.

Like.

Yeah, I think he probably just built it on the court. Like there's, there's, there's a lot of guys who have a 40 inch fur and then they go to the gym because they just played a lot of basketball and jumped. Tell me if I'm wrong there, Big John, but there's like, there's plenty of guys who got springs before they hit the gym.

Yeah, for sure. Like I knew of a few people, like one of my friends that I played with, he just like used to walk around like on his tiptoes all the time like in the hallway at school. And so he naturally he was just like jumping higher and like he never actually strength trained, you know, directly like with bigger compound movements and stuff until probably high school. But like he was always like he, he was like five. Well maybe at the time he was like five eight and he was like dunking in seventh grade. So 13 years old.

Yeah, there's, there's. Yeah, I think, I think it's under. Undervalued now in the modern world. The what you can do without the weight room for sprinting and, and for jumping because like we discovered weights and, and you know you can make money out of programs and all this stuff and it's valuable but I just think we've swung too far away from just doing the thing and I've probably been the worst. Like I thought everything was in the gym. I love Westside barbell and. But if you can get phenomenal speed and jumps without the gym and there's ways to like rebuild the body and do it safely and be smart, which is what Wolfgang Shorehorn sort of showed in the, in his speed book like that. It seems like an approach that we should explore more that's, that's where I'm going with it. If anyone. This is like a. There's a downside to hitting the weights as well.

I mean, that's been popular in soccer for a while. It's like if you just spend more time with the ball, you're going to be a better soccer player versus the guys who are worried about the weight room. And that's. I mean, and then they get to the best and then they hit the weight room. Is it almost like. But even then Ronaldo doesn't do much, at least from what I've seen.

Yeah, well, you've got, you've got that.

Skill, but I've just been.

From the skill perspective in soccer like that, you know, that's, that's a big thing. But even just from a pure speed power perspective, I'm curious of what this Dylan. Has anyone seen the. This kid Dylan that's jumping like, looks like he's jumping like 51, 52 inch vertical jump. He's. He's been posted. He posts mostly on YouTube. He's got like empty IG. Empty YouTube. He's like. But he's like one of the best jumpers in the world and he's skinny and it doesn't, it doesn't share anything about how he trains, but it doesn't look like he's doing the same as a lot of those guys get. He could be, and he's just young. But I can pull it up as well. Yeah, it's. I did, I did the session. We'll film it. But I did the session with Wolfgang. Like not with Wolfgang, but Wolfgang session today. And I can see how you can get a lot faster without using, you know, without using weights because there's a lot of stuff was leveraged and stuff was. You had to be really strong. Some of the positions are really tough in the. That book. This. This. Sorry, you go. Are you going to. Someone jumping in there? This is Remy Ky, someone who's really into Marinovich method, mentioned this guy in, in one of his clips. So I looked up who it is. There's only a few things on. On YouTube but we set up a makeshift version of this in the gym today with just bands. I did a long one at first, then I was a bit wor. Snapping the bands like even with the heavy bands. But so then we did like two, two short bands like doubled over, it feels like. So in the Marinovic system, they do like bands going down like the jump. You know, there's a bunch of those devices, but you banded you know, pushing yourself into the floor. But this is like banded forward resistance and it's. Yeah, it's, yeah. This guy's a, he's a PhD, Ukrainian, Soviet, whatever. I just, I played around with it because I saw it on there and it's, it's, it's pretty nice. There's, there's something to it. Like you can use it, use like the sled in a way, but it's, it's more plyometric, but it feels nice. It doesn't feel too aggressive. This, this was an interesting test. He's clocking in for this clock. I think it's like five reps. He's a boxer, this guy. But it's pretty. Yes, it's nice. Nice agility test. Get your head under the hurdle five times the lateral. This is what I was watching last night before bed. He trained, this guy. He trained with Victor Conti. Victor Conti got done for all kinds of steroid stuff and this Remy guy was part of his team. So I don't know, I'm sure he was probably in on it with all the drug cheating stuff.

But.

Yeah, these are the, this is a workout he's doing. This guy's a Major League baseball. I don't know if you guys know Marlon Bird, but Major League baseball all star. What year is it? 14 years ago. But he smashes him with this stuff and it burns you out. It's like constant tension. It's a bit like the sleds. Like it looks like he's not doing anything, but it actually you're contracting quite a lot. But then the foot contacts. It kind of still encourages you to be relatively elastic because you, you've got that spring of the, of the band, if it makes sense. Yeah, it's quite, it's like overloads like the Achilles and whatnot because you're getting that horizontal pull. So it's similar to how a lot of this jump training stuff looks. But then, yeah, the backpedaling one I think is. It's another way to do the sled type type stuff. I quite like it. And then, yeah, at the end they do full on speed stuff. So like I think this was his, his warm up. But yeah, he's pretty, he's pretty fast, I'd say. See, he worked with, he worked with some top sprinters. Forget the names, but maybe it says here. Yeah, he worked with Dwayne Chambers. It's a big name. Yeah. Something recent I was looking at. There's not much, not much stuff.

I just used one of those bands I think you had a call with Nathan, but he's, he's near me. He's been a, a friend for a little while, but he's really into the Marinovich stuff and we just, I, I just told him to spam me with as many different like ideas slash Marinovich methods that he has. So we did a whole workout. My glutes were sore for basically. Yeah, I would say it's probably four days of just pretty, pretty sore. But we use that band for like jump approach stuff. And it was, it was quite helpful to get the technique of pulling you into the jump was fun.

Yeah. It's another coaching tool. Like it's another way to go. Differential as well. It's like, there's no real downside to it. Like it can't, it can't really be terrible. That style training that I've just shown you and what you, if you look like this, the sports physicists. He has a bunch of that bandit jumping. He was the one who, the Marinovic brothers said, like he's our, he's, he's who we're passing the baton to. I'm not sure if you've seen his stuff. Just jumped over the top of me. Mess that up, but it'll work it out. Super athlete workouts. Yeah. So he credited single foot skipping and weighted single foot skipping with how he got his single foot dunk off both legs. Yeah, yeah. This toe strength there. Look at that. There you go. There's toe strength. See, this is what my, my boy could do. Manu could do this. He was doing this by accident. The pinkies aren't anywhere near the floor. We were just walking around the kitchen, playing around, giving the baby some a challenge. And Manu started walking like that. He was walking like that. Not just both feet.

But.

Yeah, that both feet. There's still someone in the group said they could do it, but I haven't seen anyone actually produce video evidence yet.

Yeah.

Yeah.

See here he does, he's, he's only got a, he doesn't have that many videos. There's, there's this one. Yeah. With. He's doing weight vested jumping. He goes up to 30. 30 single leg jumps, I think is what he does. A bit of an explanation. Come on. He's gonna get into it up here. So he's, I think he's got like a 10 kilo vest on. He's hitting double leg jumps. But the bands, the bands could do the same thing. Yeah, there you go. Single foot, like heavy vest. It's pretty brutal. Marine rich system Went so hard on ankle elasticity, jumping around.

Yeah.

Anyone want to jump in on this? This is the full Moonovich is passing the baton to this guy. But he's, he's mostly disappeared. He's started to post like he's. I think he just spent a year with monks in China. That's what I've gathered from. Yeah, he was doing the, doing the whole thing.

Well, what kind of volume would you use for the tibialis when you're doing a bunch of stuff like this? Because it seems a lot of it is overloading Achilles cabs. So do you have to balance that out?

They do. They do push off the front of the foot, like with the foot bent the other way on the super cat, which is quite interesting. So they are definitely aware of putting some load into that in that system. Like, I think doing the tip raises is still a good thing. And, you know, hypertrophy still plays its part, muscles play their part. Just not as much as, you know, we generally do. But I think you also get a lot of co contraction. Like I don't think you have to worry about it as much as it's like, has to be one to one or something. Like. Yeah, if you think about like ankles in nature, like tibs, just like they're just, they're coming along for the ride. It's a bit like that with the forearms as well. Like you don't have to balance flexion, extension in the way that some people talk about for the forearms. It can help at times if people are really, you know, if there's an injury and someone's out of balance. But generally it's just like there's always co contraction. So even though you think you're just flexing, like the extensors are also working and, and it's happening at the same time.

Right. So I, I guess. A lot of those imbalances are probably a gym effect, right. From people not doing enough. Call it natural training, like not doing sprints, doing agility, jumping. They're just in the gym and so then they develop the imbalance. Whereas if we're actually being a human, we're less at risk of that. Does that make sense?

Yeah, yeah. I like, I've seen a lot of guys in Mexico and around the world who use the machete a lot. Vanuatu and I never heard of them complaining about forearm pain where like it seems like would be easy to get. But I think when you have a more complex environment and you use different, you know, tool in different ways, we're more resilient. I think, yeah, I think the gym environment is a big part of the issue. But yeah, you can, you definitely can get it from tennis or other environments. Who, who would feel like they would be able to do this just by following along within like a 10 minutes or so.

Right.

Big John, I want to see you rocking and rolling with this. We need someone to lead it up. Gonna take me a while to get this.

They used a lot of these ladders, hockey camps back in the day. It's funny, they probably, they've probably gotten rid of it since.

Yeah, the old school ladders, there was like 10 different drills. Like speed, agility, quickness. There was a thing that happened. But this Japanese system, it goes in all kinds of directions. They use grids and there's all kinds of foot patterns. Like this is. This is not the. What they were doing back in the day. We have a bit of a dancer, John. Nice bit of a break dancer. B boy no. 6 10, 610 break dancer. That's what I want to see.

Yeah, I think I would enjoy that actually. I, I've seen this, this contraption advertised through social media a few times called the Forza Trainer, I believe. And it is just like a thing that gives you that assistance to get off the ground so you can learn break dancing and stuff.

Oh yeah, yeah. I like those harnesses. Just put the link there if anyone wants to, anyone wants to jump in. This channel is pretty, pretty cool. They do interviews with different athletes. They take pro athletes through their system. Some of them are just. Yeah, you can see like this. There's like a promo shows where it can go. It's quite different to your everyday sports stuff, like athletic dance. Three by three grid. They're going full artistic.

This.

Yeah, it's definitely dance, but it's sort of more quantified in a way that it's sort of like. It's just a simple coordination game or like at the start it's, it's a simple coordination game and it gets more complex.

But.

This is probably, you know how some people, I don't know if you've worked with someone who, when you start juggling with them, like the two ball thing is super hard. I think that's my level on this stuff was like the person who's like trying to do the two ball thing and just. They can't catch the two balls. They can't get the two balls to throw. I think that's, I think that's where I, where I started with this and I'm not much ahead of that yet. I'M probably not at three ball level yet, but I've been doing a bit of like karate footwork and has anyone else got into the. Getting into the footwork side of things? Sort of an extension of the rope flow going down the chain. Also works with like technical skipping, like jump rope.

I mean I'm in ballroom dance right now, which is super fun. Like styles like cha cha, salsa, tango, waltz, Definitely, definitely different. And they're more easy to get the basic step down at first but in order to get the nuances of each step, it's quite a challenge for sure.

Have you done much before or is it your first big foray into dance?

I had.

Bits of dance experience here and there growing up. Some hip hop, some ballroom, but it's been like the last seven or eight months that I've been like really diving into it.

Yeah, you notice it like what are you. Yeah, what are you picking up from it? What is here? What's it taught you?

Yeah, it's a big sense of like grace and balance that I, that I haven't really felt before. Like when I play volleyball now my, my feet and my body, like I've always been quick on the court but dance smoothness and just like I almost feel like when I'm getting to the ball things slow down because of like my sense of balance in my inner ear. Like the internal system is more, it's more calibrated, it's more fine tuned.

Yeah, it makes sense. Has anyone seen the. These articles I've been putting out the put the questionnaire up in the group like around the seven archetypes. This is getting, getting off zero as a dancer is going to help any athlete. It's going to help the other archetypes going to help your ability with the balls for ball sports. It's a better, better foundation for speed work and see this like it's dance but it's just so, so basic, so, so balanced, so graceful. I think the biggest thing is how relaxed he's able to stay with it as well. You can see his. Different entry points into, into the dance world. Gotta happen.

Just kind of like a interesting point that I've experienced recently from like the dance world. Like familiar with Steve Irwin who is also a big like wildlife conservationist. He's on the show Dancing with the Stars right now and he has such a unique and explosive and like coordinated style of moving. And my theory is that because he spent so much time with the animals.

Like.

Biomimicry, he's, he's been able to like kind of port that into his dance. So if anyone's looking for, like, dance inspiration, I'd highly just. I recommend Robert Irwin, Dancing with the Stars.

That's steve o. And sana. There you go. What other thoughts, questions, ideas, coming up with this conversation. Still, man. Stingers.

Yeah, I got. How have you guys. We were talking about the rope earlier and spinal engine and Keegan. Kenny, you were saying that you're starting to be able to actually integrate that more into training, especially running. How have you guys gotten to that level? Has it just been exposure with the rope, progressing through rope levels and then just becoming more and more aware of it? Is there other protocols that you were using?

I think the big one for me, I don't know if it's the same experience for Keegan. It's just that when you understand that, you know, your two primary rotations are underhand, overhand represent two separate types of rotation, and the underhand is all, like. Is largely gate. And understand standing like that head over foot placement as. As you're running. I think that, like, once you start to realize it and you're walking and it might be, you know, taking the rope for a walk as you're doing, like, underhand figure eights, and you can start to really feel that, and you can feel how even as you get better for it, it'll change the way that your feet orient. Even. Like, I tend to walk with my feet a little bit pointed out.

But.

Then with, like, a ton of rope, it would be, like, everything would start to go more forward because I'd be moving around it, and I think I'd get that little bit ahead of her foot, and I'd. And I'd spring off the ground in the other direction, if that makes sense. So I almost, like.

Yeah, that.

I almost, like, pop off of it. Like.

It'S a. That's a good idea with the rope walk.

Oh, yeah. I think if you're not getting your feet into rope flow, you're missing out massively. I think that's where the real benefit starts to begin.

Yeah. 100 agree with that, Kenny. And then to add on, I would also say, if you haven't already, like, a heavy rope is something that helped me a lot. Just like, with that differential, being able.

To.

Calibrate to different. Different weights of rope. Like, helps the body just understand the patterns better, in my experience.

Yeah, the big rope will throw you if you don't do it right.

Yeah. Yeah. I think.

Has anyone tried mimicking. Has anyone tried mimicking this on a belt squat machine? I Was thinking about that the other day. I don't know if it would be a good tool to practice it or not, but I just kind of realized it as I was doing some belt marches on the. The Rogue, they call it the Rhino or something, the belt squat machine, because it almost naturally pulls you into that position. Like, if you're marching back and forth just the way the machine pulls you down, like, you're almost forced to go head over foot every time. I was just thinking about that the other day.

I'd give it a test that we literally just got rid of our belt squat.

Oh, no.

Yeah.

Well, if anyone's messing around with that, let me know what you think. That Wech shared one the other day where he had. He had the sandbag and the kettlebell. He had one sandbag over his shoulder and then other kettlebell opposite side, just holding on. So I was messing around with that on the machine and it felt pretty nice.

Interesting. I don't know if it could help, like, the. Like, it seems like it might restrict the. The hips and whatever, but if you're getting a feeling for it, like, I wouldn't discourage it, but yeah, the going for a walk with a rope, I think is a really, really good one. What Kenny was mentioned there, and then just focusing on footwork with the basic underhand, overhand, like, again, what Kenny said, like, that. That can really help. But when you're going for a walk, even just with the dog, like, I've started to think more about leading with the hip, like leading with the opposite hip. And yeah, even just getting small degrees of rotation, I could feel it, like, stretching into my back. And like, it's. It's something very different for me when I do it a little bit. Getting a little bit more range of motion seems like a good idea as well to kind of a dynamic stretch something. You're getting more awareness. And even if it's, like, technically not the ideal gait that functional patterns or go to or someone would recommend, like, it's still a possibility when you're wrestling or playing tennis or something that you're going to have, like a pretty strong force of hips going one way, shoulders going the other. Like, it's a key ability. They focus on it quite a lot in functional patterns. The ability to rotate the hips one way and rotate the, like, disassociate the hips and the shoulders. They talk about it quite a lot in baseball swinging and stuff. So you're doing that on a low level, which means it's probably going to give you more Resilience to do that with higher speeds forces. Yeah. I don't know if you thoughts on that. Alex. You've been diving into a lot of that.

Yeah. One thing that really helps me understand the rope better is I went to like a intensive with Weck a few months back and an exercise that we did is like get into, get into a front side coil for a minute and just burn out in the front side coil and then immediately after start rolling the rope and the sensation is just so much different. You can start to feel the pockets of like where you were in the coil and it, it gives a good framework for, for how to progress with the rope.

Good tip. Give it a shot. What's it going to take to get you active on the leaderboards, Alex? Big John as well. We haven't seen you there for a while. Jan and Kenny have been setting some standards chats, flying up, flying up the ranks. Always open to suggestions as well. What can we leaderboard with? Basketball dribbling? I've been working on basketball dribbling but it's like, maybe it's like circuits around. If you do something that's a bit of a loop then it could be how many times you can do it in 10 seconds. Could be fun. You can't do like something close to the ground for bounces because it's ridiculous for trying to count. Alex.

I'm pretty keen on getting on the foot juggling leaderboards for sure. Yeah.

Nice. That's a good feeling. The soccer ball stuff's amazing once you get into it. Hey John.

I think for myself it's just been trying to figure out what my body can actually tolerate and with the whole endocrine recovery things still happening, it's, it's often less than I think it can handle. And, and so I know like the leaderboard boards are heavily on. You know, there's a lot, there's a lot of skill based things that, that I will try and I get really competitive when I start doing them, but I haven't figured out the off switch yet.

Yeah.

You know, when it's time to actually stop pushing for the next leaderboard entry. And so, so more recently why I haven't been doing it is because I've just been trying to figure out where that place is, where what my body can actually tolerate and how to get my body to tolerate more than it has been.

Yeah. It would be be interesting if you have a chat with Jose and see if any of that stuff resonates with you. I don't know if you've seen Jose Versa has been posting some, some stuff he's very much into how to cultivate maximal masculine energy and like health and. Yeah, I wonder if, if any of that would help. Like a lot of it's, some of it's quite simple of like the sun and, and the, and those natural things that, that you know, are worth focusing on and that do make a difference. He's got some interesting stuff around, like muscle contractions as well, like tensing your neck and like tensing your glutes and pelvic floor and like lots of interesting stuff that he's, he's saying is making a big difference for him. And he's like, he's constantly researching it. It's relates to endocrine, relates to energy. So it could be, could be worth connecting on for sure.

No, it does sound really interesting. I've been spending some time with those more natural things lately and, and I've noticed a shift like there, there's certain supplements that I've been taking that are dopamine precursors as well.

Tarzano.

Yeah, yeah. Nalt and let's see, what was the other one? Iridium monophosphate and alpha gpc.

This is, this is Chet's world. He's, he's with one of the leading companies on the supplement side of things. He's a supplement like formula, formulator, designer. Tyrosine can be wild Tyrosine, you can feel diet. I don't know if you want to tell us a bit about that chat, but it's like, can be. I, I played around with it a little bit a while back. It was like pretty intense.

Yeah. You honestly have to be careful with.

It because, yeah, I got away from it because it was like, man, this is, this is Rockefeller. Like, I don't know what I'm doing here.

Yeah, like they're all like everything you were talking about there, John. What were the other ones? Sorry, I kind of, I missed the first couple.

Iridine monophosphate and alpha gpc, which is the one made the most difference for me, I believe.

Interesting. Okay. Yeah. Alpha GPC is one of my favorites too. So that one's an acetylcholine precursor. So some decent research showing that it increases power probably because it helps secrete acetylcholine at neuromuscular junctions and then tyrosine. What are some other examples anyways? There's others that are dopamine precursors, but yeah, I, I, it's interesting that everyone's experience is a little bit different, but me as well. Like you said, Keegan, like the, the dopamine precursors in particular I have to be careful with because they like, they feel amazing at the time, but then I just get completely burnt out. Like if I, if I take too many, it's like I, I feel like I just maxed out my snatch and my clean jerk on my back squat like three days in a row. Like you just feel exhausted burn afterwards because like there's always. There's actually a really good Huberman podcast on this, but anytime we are, we'll call it artificial. Artificially. Artificially increasing dopamine, even though, you know, like they're, most of them are natural compounds. But either way, whenever we're doing things that bump up dopamine, there's always a, there's an equivalent drop off. So let's say you get like a 100x increase in dopamine. You're going to have an equivalent drop off afterwards. So there's always a crash. So, so you have to just be, be careful, be strategic and. Or you have to balance it out with basically with, with enough yin meditation, sleep restoration, whatever that may be. But otherwise, I mean, yeah, they can be a pretty powerful tool.

Is there, is there a way to like. I mean, well, I'm sure there's multiple ways, but are there ways to like naturally do it without having to supplement and you know, just because like I even noticed like whenever I exercise more than my body can handle. It's almost like my. But dopamine just like drops out and I have no will power to do anything like the next day.

Yeah. So you're, you're. It sounds like you're a lot like me. Your neurochemistry is a lot like mine where. And I got this really bad with the Olympic lifts. I would just feel completely exhausted. Like my nervous system would be fried. Yeah, you can definitely get from diet like the best dietary source of dopamine precursors is, is meat, for the most part, red meat. So obviously consuming enough of that, you could really go down the rabbit hole. Like some of the, some of the micronutrients are needed to actually metabolize. B6 is a big one. So if you ever have someone that eats a ton of protein and smells a little bit like ammonia, there's sweat, which you'll, you'll see or you'll experience in some, some commercial gyms. That's probably a lack of B6 because they're, they're consuming all this protein. Their body has to metabolize those amino acids, but they just, they don't have the micronutrients on board that you need. So that's why you'll see B6 as a CO factor in a lot of these supplements. So yeah, I mean it's just, you know, it's whole foods, eating lots of meat, red meat, getting all the other micronutrients in that, that goes a long way. And then getting enough, like I said, getting enough rest and relaxation. Like, you can't just be burning the candle at both ends all the time. There's definitely a lot of biochemistry to support that.

I'm curious too, like on the, on the side of like vegan nutrition. Like, I, I, I'm not really one who has ever explored that side of things, but mine is like more of a, a full endocrine. I guess it's an endocrine issue with my pituitary gland because I, I've had this prolactinoma tumor there for I'm not sure how many years now. And I've went to taking medication, but now I'm trying to get off the medication so I can do this more holistically. And so I'm, I'm kind of wondering like, if there aren't some compounds and different vegetables that will, uh, make the, for lack of a better term, cancer cells be less likely to thrive.

Yeah, yeah. Like there definitely some research on that. We could certainly hop on a call sometime. John, I'd be happy to talk about that. Obviously I can't make any claims, but I mean there's, there's good research showing that if you control different pathways throughout the body, like ph is a big one, acidity, alkalinity, processes like this, like if you do things to control that, the body just works better. Like a lot of these things, like. Not to go down the rabbit, miss one of these pathways not functioning properly in the body because we're not giving it the what it needs to function. Like the body's a lot smarter than we are. Right. It, it rarely makes mistakes when something goes wrong. It's a lot of the times it's because something that we're doing and that's. Very, very complex thing because there's lots of things, etc. Etc. But I think if we give ourselves the best chance, if we make sure, like ph is good, blood sugar regulation, Good health is good. So yeah, there's definitely something there. The beauty is that there's, that's good, et cetera, et cetera.

Appreciate that, man.

Yeah, no problem.

Publicly call for sure.

Hey, Chat, I have some questions for you. So I got.

Yeah, a.

I don't know, likely came from jiu Jitsu, but there's a bunch of other potential factors. In a very short period of time. I ended up getting a really bad case of dermatitis and I have been taking prednisone because of it. And I am getting absolutely demolished. Like, I feel like I'm living my life with an adrenaline iv. I saw some. I saw a cop light turn on a strobe, lights from like two blocks away from me. I about had a heart attack. I'm getting really easily pissed off at everything. And so I'm just like. I'm just like in a high mode. Can't sleep. And, you know, I'm trying to stay away from caffeine. But then because I can't sleep, then I feel like I need to fuel, which doesn't make it any better. But from a supplemental point of view, is there something that you would recommend taking that I could maybe kind of balance that out a little bit.

Yeah, I would. I would look up. There's a website for this. I'm drawing a blank on the name. But you can basically look up any drug and figure out what micronutrients it depletes. So you'll be able to look up like nisolone. I can't even say it. Nutrient interactions, you'll see that it depletes something. Like, again, this is the case with everything. One of the most interesting ones to me just isn't interesting and be like antacids, proton pump inhibitors. So they. They really seriously. DP deplete B12. So over time, people, years and years and years. That's just an example. But it'll be the same thing with this one. So you could look that up and make sure you're getting enough of that micronutrient. But then beyond that, like. So you're basically like, you're. You're getting extra cortisol basically every single day. So lots of magnesium, glycine. Maybe you have to do some extra diaphragmatic breathing, just like we were just talking about with John. Like extra Ian stuff, I think would go a long way just to. Because. Because you are like, you're. It'd be interesting to see what your levels are like. Your cortisol now compared to without the.

Drug is probably ridiculously high. Yeah, just. And then like on top of it, it's just, you know, there's other factors that come into play. Like I can't do my sport, which pisses me off. And then. And then having going through a Breakup, which is not helping. And I can't make as much money because I. Part of my money is coming from private lessons in my sport. And like, dude, I'm just getting hit. All. I think, like, it's just. It's kind of like you were saying, like earlier as far as, like my stress hormones just probably just getting out of control.

How long do you have to take it for?

I have five more days after today, and I. I'll be having my dosage tomorrow, which would be a fourth of the original dosage.

Yeah.

So that's. That's nice. You should hopefully feel that.

Yeah. And then I don't know if it's good or bad, but. Because I have. I've just been dumping more of myself into the weight room, which has been fun, but yards.

No. There you go.

Egan, you really have done a beautiful job of curating your. Your search and Instagram.

This is. This is saved. So this is. This is even better. That's only just keeping up the thing upstairs. We moved up into the new office, which doesn't have any windows or anything yet, but.

Results. Keegan, How were the results from the archetypes survey?

Yeah, good question. So, yeah, 36% said they were more on the baller side, which that was the dominant one. Here we go. 7% acrobat, 22% combat dancer. Would it take to be 7%? 2 votes then. Which are you most excited to build? Acrobat was the winner. So the acrobat was only 7%. Like two people said they're acrobats. And then the. The biggest one for warning acrobat dancer speed. And I left Endura off that, which is typical of me because I don't value that as much. Yeah. Would it bring up for you thinking about this? If you haven't voted yet, you can. You can still vote in the athletic central. What came up? Looking at this.

I don't know if anyone's done too much deep dive or research on like some of the stunts that Shaolin monks will do in China, but really, really interesting. Like just the. Like I've seen. They can. Balance honest. They will go up. It's basically just like stunts pain of like what the body can. Like a month and the tip of the spear is probably dulled, but still like the ability to like. The balance and like the stiffness of the body and they do the floor last cut.

It. Was there any other categories, Keegan, that you had a hard time leaving off?

No, I think the main thing was just to decide whether the dancing and Fighting separate. But even you're watching Mayweather move there. Again, like so much connection with dancing and fighting, probably least with bjj. But all of the stuff where there's distance, it's like it does, it almost doesn't make sense to differentiate them other than the side of like dealing with getting hit and, and whatnot, which is obviously a big thing. But what. Yeah, it's not like the sports crossover, but they're like separating into categories and then sure, if I felt like there's, there's the side of like team play and your ability to like strategy and tactics and all that kind of stuff, that's sort of something else.

Yeah, I had a hard time with that. There's definitely aspect of jiu jitsu depending on how you play that the dancer actually makes a lot of sense. And then there's other ways to play that it doesn't make. It doesn't make any sense at all as far as. So like I'm. There's that disconnect and maybe it would be closer to the acrobat yogi. It's a very really varied sport on how you decide to play.

You're a wrestler. Kenny.

I wrestled one year in school and I sucked at it and I, and I stuck out with traditional martial arts. And then when I was 18, I started doing jujitsu and now we're 14 years in.

Sorry. For some reason I thought. With contrast.

I have a, I have a very, I actually have a very wrestling inspired jujitsu game. So I, I, the. They're, they're getting closer and closer.

That's insane.

With the way that high level Juice competition is going, there's a lot more exposure to high level wrestlers now because. They're going through high school and not making it into college and they're still want a competitive outlet where they can grapple and so their choices are basically Jiu jitsu or mma. And with the popularity of no Gi Jiu Jitsu, it's, there's quite a bit of transfer. So there's a lot of wrestling inspiration right now. And I would say that is one of the ways that you can play where maybe dance makes a little bit more sense.

Yeah, this, this year of kind of moving more towards new athlete and thinking about things from a different perspective. With my son's development and, and such, it's like makes it more and more exciting to develop skills that don't involve the weights. And it's, it seems like all the other stuff. I still love the weights, but all the other stuff's getting bigger in my.

Feel.

Like I still have things I'd like to accomplish in the weight room, but it's like I would much rather develop as an acrobat to find more ways to express that force because that's. I'm going to get more gain to what I do from something like that. The rhythm and timing and being able to move the feet, because I never had that. I was never good at that. Very uncoordinated feet. So those things. And then I, you know, I just love to be faster. So those are all more exciting to me right now than the waiting room.

In a way, it's a good thing of facing the weaknesses as well. Like the things that you never really worked that hard on and things that maybe would bring the most embarrassment if you had to perform them in front of people in the past, at least that's. Have you, have you looked at Wrestle wrestling prep? That channel I've shared a few times? Yeah, that's. This makes so much sense. Like, I can't justify putting massive amounts of training effort, recovery capacity into other stuff when there's things like wrestling prep and agilism and even like the stuff that people can do with jump rope. And it all just like seems much more bang for buck, like return on investment than if I, if I, if I snatch, you know, 90 or 100 or 105, like it's going to take a lot and it's cool, but like, yeah, I think I'm gonna get so much more joy and, you know, longevity and so much more pass on to my children and pass on to you, you guys, or other people that I'm having events with, like, versus if I put an extra 50 kilos on my squat that I need to be able to lift something substantial.

Yeah, the time and effort required to increase your lifts, even just 10 kilos, like once you, once you've get to that, it's not an upper limit, but once you get to a pretty high level for yourself to try and increase that another 5, 10 kilos, like the amount of effort you have to put into that is. It's insane. And in hindsight I don't know if it was really worth it, but maybe the experience, the experience was very valuable. So I don't regret it in that sense. But when we talk about, like John, when we were talking about being completely exhausted just from training too much, I mean, the amount of exhaustion that you have to go through when you are pushing those squats and Olympic lifts just to bump those numbers up, it's crazy. That's why I have all the respect in the world for Olympic weightlifters. But, yeah, I totally agree. I think new athlete has introduced me to more valuable, More valuable training tools.

Yeah, I have a hard time relating to that because I've never struggled to. Like, I, I don't know if it's a fast recovery thing, but even doing my sport, you know, six, seven days a week and training six or seven days in the week, you usually don't feel that beat up from the weight room, But I know a lot of people do. And so it's, it's. Sometimes it's hard for me to gauge out with people or if I'm just like a super recover or I just play low enough to my floor most of the time that I don't get beat up. I'm not sure exactly what the difference is.

Yeah, maybe. Probably several factors. You're probably smarter doing it. Smarter than I was. And then I don't know if you guys have ever checked out. It's called the Braverman test. It's to test for your neurotransmitter dominance. So just this idea that everyone has a different dominance. Some people are acetylcholine, some people dopamine, etc. Etc. And depending on that, you will respond differently to different types of training. Like, Pauloquin was big on this for a while. Christian Thibodeau, he's a one that also has used this a lot more recently. I think he calls it narrow typing. But it's, it's the same idea like that you can adjust the training volume, load intensity, exercise frequency, etc, based on people's neurotransmitter dominance. It's definitely not for like your average client coming into the gym. They're not going to give two shits, but if it's Olympian or something, you want to maximize it.

Keegan, is, Is Fabian still really big on the, the neurotyping? Because I know that he had a neurodense presentation and 23 or 4.

Yeah, he's still, he's still using it for his. He. He was when he came here. He came for the last event that we had here and he's. Yeah, all his programming is based on it still. He was kind of saying, like, maybe he doesn't need to. Like, it's a bit like Chet saying. It's like, it's a bit overkill for a lot of the population that he's working with now. But it would be good to do an update with him on what, what's changed, if anything. Yeah, the, it's very much in a lifting paradigm. But it would be interesting also to apply that thinking towards more of the skills paradigm as well of. And see if this, if there's trends with the type of learner, the type of. I mean there's a type that is more into skills and novelty there amongst the thibodeau stuff. I think it's the acetylcholine 2A or something. But yeah, the, it's, it's, it's interesting stuff. And yeah, I think the. In terms of like smashing yourself with the weights, like. Yeah. How close you go to failure, how, how much. You know, just how much total volume you're doing. All that stuff that's good if you can't, if you're not. If you don't feel like you can hurt yourself. I, I used to go through periods where I would feel like that where I would just tolerate whatever but then I'd usually fall off a cliff at some point. You know, six weeks in or. But yeah, I'm curious also for the, these 20 reps in 40 seconds. I know some of you have had a go at some of these, but I feel like this is going to be like a big piece in the new athlete paradigm because it's so cheap in a way. Like you can, you can warm up to it really fast. You do it and it's done. But I think we're still going to see significant strength gains, especially for newbies. But it's also like it's got that elastic component to it as well, which is nice because you're going for fairly high speed. Yeah, I'd love to hear thoughts and encourage anyone who hasn't got some of those scores up to give it a whirl as well.

I think it can be a, you know, just, just kind of coming off my own 20 rep breathing squat experiment, which is maybe, maybe a little too hard. That, that is something that I think will. That is the first thing I ever did that I was like, this is messing me up because I was getting horrible headaches from it that would last. Like, like, it's embarrassing to say but like, like, like I was having sex and I was like, my head is gonna explode and I can't stop and be that guy. And it was the worst, right? Because it was just like this horrendous, horrendous headache. But like the. Trying to do something like that in 40 seconds, it has to be light enough. But it's also like if you're trying to push that score, you're going to be within some proximity of failure, which means you're going to get some sort of hypertrophy gain, which I think, you.

Know.

I think as we've moved closer to the skills paradigm, we've kind of moved a little further away from. From kind of the composition paradigm, which I still think to a degree is important, but I'm a little biased, and I think that that will be useful, particularly for some of our skinnier members.

Yeah, that's. That's sort of where I want to go. That's what. Where this thought with the archetypes and polling and whatnot is like, okay, we've got a general new athlete template now, which I've been training along those lines. I'm always doing something different, but I'm hitting pretty much that whole template each day that it's what's scheduled. And then I tend to do a few other skills and it can go anywhere after that. But. But yeah, like, what I really want to do is like, go deeper on the dance stuff, go deeper on the acrobatic stuff, keep pushing the speed stuff when. When the feet and tendons and everything is. Is feeling good, which is most of the time now. So I need to weigh the thing towards that, but then I also need to be mindful of, like, well, other people want to weigh more towards the lifting. Like you're saying Kenny, like, Lucas is here. He's 22. He hasn't done that much time in the gym. Like, he. He really wants to go through more of that experience. And I don't want new athletes to be like, you know, you're not going to put any size on. Like, I just. Size is not a priority for me right now. I'd rather be a little bit lighter, probably, but, like, that's. That's still something, you know?

So, yeah, for someone like you or me, because we already have the hardware, it's very easy. Like, let's do skills.

Yeah, yeah, yeah. And I'm not like, I'm not Hercules, but I'm like, I'm okay with my body image of, like, I don't need to be heavier. Where there's. There's other guys who are like, I need. I need. I want more size. Like, I want to be. Which. Yeah. Which it was me for a long time. So.

Dude, I am. I am always impressed by how jacked you are. Even when you're focusing your skills and there's. It's like, I think it's your Facebook banner or you're doing like a middle split and you have Your arms out. And I'm just like, dude, holy. Like, you looked ridiculous in that picture. I was like, I, I want to look like Keegan in whatever year this picture was taken.

Yeah, that was like 2013. That was like when I first started business. I forget how I even ran into that guy, but he was a photographer and he's like, yeah, let's get some photos. And then I was like, bro, like, that photo is nuts.

Yeah, you just jacked out of your mind and like super lean and like, dude, that's crazy.

It's funny because even like watching that documentary and stuff like it, it's like, jeez, I was pretty lean when that was on. Like, I, I never see myself as the person that like sometimes when I like when I see the other stuff like, like even the photos that like my wife took some photos in during COVID So I was doing the muscle Club program. That's probably the best I've ever been, physique wise. I was doing Muscle Club. It was like 20 minutes of dance, like in two 10 minute blocks, plus usually like two or three others with some like, assistance work and stuff just for fun because we, it was covert and we had nothing else to do. And I was like 84 kilos and pretty shredded. And then I bulked to like the heaviest I've ever been. I had, I weighed in at 90 kilos one day, which is like 4 kilos heavier than I've ever been any other time but doing that muscle club stuff. But my wife took some photos. I was like, man, they're not stuck in there. They're always on all my now like, because it's the only time ever took some photos. She was like being more of a photographer at that stage. But yeah, it's, it's funny how I, I often, I don't really see myself as what I see in the, the thing sometimes.

You always look impressive. Like, I'm like, damn, you look good, dude. Especially. What are you, 42?

Yeah, 42 now.

Yeah.

But yeah, I'm not working on it at all now. Like, I'm literally like, I, I was doing more of a carnival thing. Now I'm like having tons of rice and I'm having fruit and I'm like, I don't know, it's kind of still roughly the same. Like I've still got.

Listen, me and Chad are so proud of you for discovering carbohydrates.

Yeah, it's definitely more relaxing. I'm surprised the impact it's had on my brain. Like, that's, that's probably the thing of, like, I think I was that dude that you're experiencing with your. With your drugs there, Kenny, at the moment for the. Like, that. That was. That was me a lot of the time for the last 10 years, like, just on the edge, pushing the carnivore.

That's what happens to me. Like, even if I just do it for breakfast, I feel amazing. But then as the day progresses, I. I turn into a bit of a monster.

Yeah, well, I know. That was like. I remember I was doing NCI Nutrition Coaches Institute, and that was like. That was one of the first things, like, well, do you do more carbs or fat? It's like, how stressed are you? It's like, really stressed. Do more carbs. Oh, okay. That's easy. It's a really easy line to view it as. Um. And so that was. That's kind of how I try to see it. And, yeah, I. I do love my carbs. I try to. I try to go without them, but that is probably a different time where I was probably a little bit more beat up in the gym versus when I'm eating tons of carbs.

So. Can you do the 20 and 40 bench press test chat in the next week?

I did it this past week, but I failed at. I think I got to, like, 17 reps. So I'll. I'll redo it next week. I forget what I had on there.

Well, yeah. What are you going for? Don't be shy.

I'm not a big bencher. I know. I. I think I've started, like, 145, 150 pounds.

Yeah, it's not. It's not a staple.

No.

Pressing as well.

Yeah, I. I put that. I put that in twice last week. The first time, I, like, looked at my video and I had lost count mid set. I was like, all right, I'll just do one more. And then I ended up with only 19.

I was like, oh.

I was like, I'll rest for, like, 10 minutes and do it again.

Nice. Yeah, it's. It's nice. I love it.

It's. It's way better than I thought it would go because I. I got the 20 reps with 175, and I was like, that was in, like, 30 seconds. I'm like, I got plenty of time. I can go heavier.

Yeah, you can't. You can't really rest that much on bench. I just wanted to keep it the same as squat, because squat you need about that amount of time. I think it's a pretty good amount of time for Bench, like it probably should be a bit shorter but it like I don't want to make a different time, you know what I mean? It doesn't make sense to actually going.

To test this with my client Jeff today. We're actually. I'm going to do it again. I'm going to see if I can get, see if I can get 185 or 190 today and I'm gonna see what he can get.

Have you got heavy sandbags there?

Yeah, we got some heavy sandbags. We've got a few 50s, we have 100, we have 150 and we have a 200 pounder which somewhere there's a, there's switch of me trying to press a 200 pounder overhead and almost passing out.

So what were you throwing, Kenny? Was that a hundred?

I.

I'd have to look back and see it was either 100 or the 150. I can't remember.

I.

It had, I'm thinking like it seems very unlikely.

It was the one that was a big deal. That was a big toss.

Yeah, yeah. And it was a, it was the tail end of a 10D5 so it was like. It was a fairly exhausting experience but it felt. It was really cool.

I got a jet guys. Thanks for the chat.

Yeah, yeah, I'm on my way to the gym so I should probably.

I think we'll wrap it. Thank you gentlemen. Good to connect.

Appreciate the call.

Talk soon. John. Yeah, you should connect with, with chat there. And Jose, have a good rest of the day.

Later, Keegan.

Yeah, see you, Kenny.