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Speed, stamina, strength, stretch. Infinite areas for expansion and stance. Yeah. So what were you up to? I've seen you kicking up the thing, getting smooth on getting back on the floor. John. That's probably the biggest thing with handstands. If we're talking about watch about how people catch the bar in power cleans. The thing with handstands is watch how people get back to the floor. So I want you to be artful in placing your feet on the floor as much as you can, absorbing the force. The biggest, the most likelihood of injury is actually ankles and toes in beginners doing handstands. So that's the thing to learn and to teach. That's why doing basic level locomotion, the frog sits are good for just getting that feeling of putting the feet on and off the ground. But like low level cartwheels and things that might feel really awkward are good for getting that feeling for putting body back on the ground. The wall is your best friend until you have a 30 second handstand. Even better than a wall is a hallway or a bar that you can put your feet either side of. So you've got like a rebalancing tool that's on both sides. If you've got something front and back, that's better than having just front or just back. And then you can practice both ways and you can get the duration that you want. You can be learning the whole time. Yeah. Six, ten handstands, right. There's not going to be many on that list. Six, ten with a handstand.

It's part of my warmups for basketball games. I'll warm up my shoulders with a handstand and people just look at me like what does he do?

Yeah. Some of them will be scared. Some of them will be thinking this guy's lost his shit. Some of them will be jealous. But that's their business. I like the courage to experience that, John. Put it out there. Express yourself as you need to. Expansion and fuller expression.

That's my full intention, is to be different.

Questions.

I'm also doing handstands and I'm having some problems with the wrists hopefully when I'm like going over and like rolling the wrist. So like stretching is really a lot. So when I get down I do a. I usually do a like a Somerset over. I find that I stretch too much and.

Yeah.

Because I think they might be over relying on the wrists and not balancing using the shoulders.

Yeah. So if, if you're going, if you're overbalancing and you're going into Back bridge or you're going, you know, forward rolling. It's not a very efficient way to practice handstands. It's a cool skill and it's good to be able to do, but it's not something that I would recommend repeating for lots of repetitions because. Because it uses more energy. So you're getting less density of training. You're getting less learning of the thing you really want to learn. Like I said with Johnny, the wall is your best friend. Two walls are an even better friend. If you can put your feet either side of a bar. If you can set a band up in the squat rack, whatever it is like a doorway, chin up bar is perfect for it. We kick up. Put your feet on the bar and then put one foot either side of it. Or in a hallway is even better because you get a bigger range where you can transition between the two walls. You can then do that sideways as well. Is a really great drill if you have a hallway. I don't currently live in a place with a hallway, so I understand there's not always one around. But yeah, as far as like your wrists are going to adapt. If it's too much force, then you need to do the same thing. Lighter, slower, with less impulse. That's what's going to allow your wrists to adapt to that. The back bridge stuff can be really good for that. To be able to go like sissy squat, back bridge type, positions, variations. There's a question here about best way to improve hip internal rotation on YouTube as well. Be interested in what comes up for you guys with that. I've never really focused on it. It's a thing that's come in kind of FRC popularized it. Always look at the foundation of where an idea comes from. So why did internal rotation become this huge thing that everyone wants to talk about? Well, for frc, the founder is a dancer, if I'm not mistaken. And FRC is a beautiful system. There's a lot of lovely guys who've done that system. Become super mobile. He's a dancer. Dancers need to be mobile without load, without external forces. My background is rugby. It's more about load, dealing with load under force and it just interests me more. So the way to get there for more internal rotation under load is squatting and letting the knees come together. Those variations of squatting and letting the knees come in. Playing around with pistol squats and forcing, allowing more force into that area. You can get crazy good hip interrotation under load in that way. If you want to be able to get it passively for me, it's a bit of a niche thing that you don't need unless you're a dancer generally. Like, I don't think it has extreme utility for athletes, but you need to practice those positions then and the FRC type movements, you know, makes sense for that. But if you do squats, but do them through the lens of joint dominance, which means that the joint is the thing that's telling you whether you can do more or you can't or you should do less. And so yeah, starting with body weight and it's less than body weight assisted, you know, using a band, but letting the knees come in on the squat, standing your feet out shoulder width or even wider than shoulder width and letting the knees come in as you squat down. That's one that I like. I haven't played a lot with any of those other kinds of movements and I have better hip internal rotation than 99% of people I don't know. I think the pistols help. Being able to sit down on the floor and the pistol maybe adds to it. Yeah, overall I'd say that's, that's my take. Anyone have anything big to add on that or questions?

I have nothing to add, but I have a completely different question. I've been looking into a lot of the WEC method stuff. I was kind of just curious what your thoughts are. I know Ben Watson is real big.

On it and I've been trying the.

Head over foot and the double down and all that stuff and it seems to help. But I was just kind of curious which your thoughts were.

Carl on YouTube said thank you. So you're welcome. Carl. If you've got a follow up, let me know. I can see your question there as well. Anas Weck Method. Ben Patrick went and did a session with David Weck. Ben Watson from our community is really into that work. Tim Sheaf from our network is really into the Weck Method. They're probably the two biggest guys in Weck Method from what I see outside of David Weck's right hand man there, really interesting. He's clearly a deep thinker and there's something to it. David, Graham Tuttle is also interested. He's interested in everything. He explores everything. The barefoot sprinter. I think there's, I think there's something to it. I think I, you know, I did a session with Graham doing some barefoot sprinting and he's introducing that kind of concept of getting the head over the foot. I could see it in athletes as a coach. I didn't understand what they were doing. But a lot of the best movers, the best athletes, their head is moving around in that way because they're partly giving the signal to the person in front of them and they're also preparing themselves to make those movements. So I like it. I think that it's, it's an area of skill development that is worthwhile. And there's lots of stuff within Weck method as well. You know, he's doing the, he's doing the ropes, he's got the clubs, he invented the Bossu ball. He's got the little jigglers in the hands. I'm not sure what they're called, but I think all this stuff's great. I think, you know, put 25 minutes into anything that anyone will throw at you. Like, why would you not like time's gonna pass anyway. Have a look at it. Do you wanna put 25 hours into it? Do you wanna back that? That's gonna make the difference to make your team the winning team? I don't know. These are the big decisions that coaches make. I value physics, especially in a high force sport like rugby. That is my background. It's like we need to be producing more force than the other guys and we need to be producing that force quicker than the others. Yes, we can clean up biomechanics, but biomechanics probably aren't going to change that much. They're already professional athletes, they move pretty well. If their biomechanics are so bad that they keep getting injured, then okay, yeah, we need to look for something. Can we optimize it? Sure. It's interesting. Let's give it 25 minutes, let's put it in the warm ups from time to time. Let's understand it, let's feel it, experiment with it. Yeah, this is how I look at it. But it's a beautiful thing that he's brought a concept into the world, that he's brought various concepts into the world that others don't value. And it's funny how people want to throw massive stones at it. It is what it is. It's not going to help. It's not going to be the key part of producing more force to be the world shot put champion. It's not going to do that, but it might add 0.5% to their biomechanics, which might be the thing that pushes them over. Like if that's the, if that's the limit. So the thing with all the skill side is the biomechanics, functional patterns, et cetera is like there's less cost to it. When you're working on the physics, then you think in high force. When you think in high force, then there's either high neurological drive or there's high connective tissue drive one or the other. If it's high force, you're either relying on the elasticity or you're relying on the nervous system to produce a lot of energy. Both of them. You have to be very aware of the cost. If you can get wins without that cost, without that risk, then take those wins. Take those wins. So that's ATG as well. There's a lot of wins without a lot of cost. The calf raises, the tib raises that everyone's flavor of the month to hate on at the moment. It's like there's no cost. What's the risk here? There's no neurological drive involved. There's almost no chance of injuring straining that muscle. You never see it strained. So there's no risk in getting into the WEC stuff if you're going to back it to be your secret weapon. Depends on the sport. But yes, I love that you're exploring it. Mike and I love that Ben and Tim and other men are bringing it to the network. I'm up for 25 minutes of anything and beyond.

Appreciate that.

Any follow up or feedback there?

Yeah, speaking of the APG stuff, I've noticed as far as like warming up on the upper body days, I've noticed that, that it seems to like just get straight into the, you know, straight into the main workout as opposed to like, you know what other days we have slab and stuff like that. You know, just trying to, trying to think of something that would, it would be great for I guess say for instance on chest press or bullet days to just kind of warm up the tissues. What would you recommend for that?

Yeah, this question's been asked a lot. The more pain in the body, the more injury that you've had and triceps and biceps, etc. The more explosive you're going to go in the workout then the more you need to worry about this. There's a reason most people don't worry about it because you kind of don't need to. If you gradually work into things. Yeah, that's the movements can be the warm up. If you do have issues and you are worried about stuff, then looking like sled is concentric, only short range. So you're looking for concentric, only short range. So rope pulls, sled pulls with a rope, sled pushers. These are concentric only. They can be Done concentric only for short range. You can also use a band and I think Giorgo's been the master of applying the band. Nico maybe got it started moving. The idea of using the band to really smash the short ranges. You can relax through the eccentric on the band, which makes it really concentric dominant. And the thing with the band is a concept that Giorgos brought to me is like it's the shortest of the short range. So when you do terminal knee extension with the band, you're getting, it's not just a short range, it's that the last part of the short range is the hardest part. So it's the shortest of the short range. It's kind of a confusing concept. But the band is hardest at the, at the, you know, the shortest position. So that also works at the end range, right? Yeah, yeah. I wouldn't, I don't, I wouldn't say end range because it just makes. I don't. It depends what you. Yeah, but yeah, if you're talking about the knee, then it's like the full knee extension. Yeah. If you're doing the pec across the body, then you can do it with a band and you can, you can do this stuff. If someone's had a pec injury and their pec tendon is body bothering them and they bench, or if you want to do bench throws and you're worried about someone's pec, then yeah, like getting a big pump into it without stretch. That cross body movement is a great movement. If someone doesn't feel their pecs on bench press and they really want bigger pecs and you're their coach and they value that, then these cross body movements is a beautiful movement. Short range pec work. But yeah, the rope, you can get those machines that are like continuous rope, like that's a really good one for the, for the upper body as an example. But yeah, they're not everywhere. You can do seated sled pulls pretty much the same thing. You'll get enough tricep. It's more of a pulling thing. But the concept is it's not just about the local thing. So yeah, like the sled is actually going to tell you how good an athlete is as well to an extent that the guys who can absolutely crush heavy sled over 100 meters, they jump super high. So it's, it's really nice and specific it's to the jumping thing because that terminal knee extension is really important for the takeoff of especially one foot jumping. Right. So you get that really nice correlation between the Sled and the dunk, which was the end goal game for Ben Patrick. Right. So that's, that's how it fits together really nicely. If you're all about the one arm chin up, then you might plug in the. The rope machine. Or you can do it with a rope over a high bar. So like a pulley that you let it go up and down. Like there's ways you can set it up, but you might hit shitload of volume of that. You get a lot of volume, so you neurologically wire in that specific movement. So you're getting like double gains. You're getting prepared for the session, but you're also getting crazy amount of volume in the thing that you want to be really good at, which I think is a superpower of the sled that people might underestimate when they're throwing stones at the ATG system. It's like, well, you know, neurologically these guys have done more of that than anyone else. And something good is coming from that.

Could you use a band with the bullet bar and just only get the top range?

I wouldn't, but you could. I would do like a banded pull down in preference to that because it's just messy and ugly, you know, but for my personal preference. But, you know, it doesn't make you a bad person if you like it and you enjoy it. Yeah. Any follow up with that? That concept makes sense. There's a question here about cracking hip. When lifting and lowering the leg, I would say that means that something's catching in the joint. You could go to an orthopedic specialist. You could MRI it. You can look, but something's rubbing against something. Is it bony? Probably a bit. Is it got some connective tissue on it? Probably as well. Working more blood flow into that hip, working more function into the hip without annoying it. If there's no pain, I wouldn't be really worried about it. And I would work on loaded function into the hip, being strong in all four directions. So being able to get your knee to your chest actively is important. One for Planche kind of goes with that internal rotation comment. Do you really need to be able to pull your knees to your chest actively when you're hanging from a bar? Well, not unless you want to be really good at handstands or tuck planches. The more you can curl yourself into a tiny little ball, the more cool handstand stuff you're going to be able to do. Pretty good for divers as well. Pretty important for divers. Work with an Olympic diver. There's feedback coming through There, Jonny? I don't know. Yeah, and so you need, you need. You want to hit those four directions. So you want to hit like work towards a dragon pistol, go really light without dragon squat. Work towards your side split. Work towards being able to put your knee to your chest in the bottom of a pistol and then work towards the maximal knee extension with back bridge stuff. I really like the bottom of the natural knee extension or reverse nordic as kind of a progression on the couch stretch. But yeah, if you improve in all those directions. The ATG split squat, there's multiple movements at each joint, but if you can improve the amount of load you can handle in each of those directions. For the cracking hip, I want the loading into the joint so it'd be more like the diagonal stretch and the rear foot elevated split squat, that would be like loaded hip extension under stretch. So you're loading the stretch into extension. Yeah, you might have to listen back to that to catch it all. But the concept of strength in all four directions under compressive load. I like compressive load against the joint. If it's a meniscus issue and such. I hear people saying they're using this stuff, but it's different if it's a meniscus issue. If it's like the joint surface is degraded, then I want compressive load and sometimes traction load, but mostly compressive load into that joint. So compressive load into the shoulder, handstand, push ups, dip, dip supports. This is a compressive load into the shoulder. If there's issues with the joint surface. If it's the knee, then I want heavy step ups. I don't want just the light step ups and sled. I'll be doing sled. I've been doing banded. No, no, you need compressive load because I want the joint surfaces to be pushing against each other because that's going to how they're going to have to adapt how much load with the amount that you feel good after the day after. It needs to feel better the day after. Or at least no worse. And you're getting more and more stuff done as you handle more and more load. Mike, you got to teach us about this dance, brother. You got to put a little tutorial into Connected Today. I'm going to get started on this. I mean, I've been watching you shuffle and I've been meaning to ask you, so I'm asking you now. I'm working on.

Working on the basic salsa step.

Yeah, put it up, bro. Put it up as a make a little tutorial. I know you've been filming. This is. This is your first serious change the world. Upload to YouTube why I'm salsa dancing and how, you know, tell the story and show us how to get started.

All right, we'll see it later today.

Beautiful. Thank you.

Nothing on the boxing man stuff.

I didn't see the golf. Show me the golf again. All right. Yeah. I mean, good. This is expansion. Expansion at its best. You got space for everything when you use expansion method. I've been thinking about another version of expansion where it's like two minute, two minute dance. So every two minutes you do one to five repetitions. If you. Which gives you a nice big block of time to do whatever else you want to do. Takes a little bit of the emphasis off the strength and off endurance. Gives you a little bit longer. You could do five strength sets and you could do five, you know, you could do the skill in between. Go 5 strength sets upper body, 5 strength sets lower body and become crazy skillful. Also the thought that I had with it was what if you did the first three sets like that and then. And then the last two sets you went like strength emphasis on the second last set. So like giant set type deal. And then mobility emphasis on the last one. This is like 10 minutes of power. How to get the most out of 10 minutes. Because 10 minutes of dance is kind of wasteful when you think about it. If you don't do other stuff. It's like if you're only doing 10 minutes a day, it's not. You're not hitting speed, skill, stamina, strength, stretch. If you've got other questions, you can hit the. There's a couple coming in here on YouTube as well. So what's your top upper body and lower body exercise? Db it's too general. How do you heal? Inflamed it band. Yeah. Bring a lot of blood flow into the area without annoying it. This. The sleds will be good to start with and then you couch stretch will be the solution. You want to change that whole fascia, the lateral hip and the quad. You can't have it when you're doing the ATG type stuff. You need to get your couch strong. You need to be able to do like a hack squat or a deep knee bend. Working towards reverse Nordic. But yeah, just start with the stuff that makes it feel good and then very lightly do the stuff that put stretch into that area. You'll nail it. Crack cartilage in the knee. I think I just answered that one pretty well. Also you got to look at essential like this Is looking at it through the microscope, through the straw is like compressive load and ATG system. If you take the bigger view, are you stressed? Do you love yourself? What level of anxiety is your baseline? If your body's not going to rebuild, if you're constantly telling it you're at war? No one's talking about this, but this is the underlying message as well. And that's why the calmness of the ATG message and the way that it's delivered, the certainty with which it's delivered by the energy with which it's delivered is part of the solution. There's always an energetic component as well as a mechanical and chemical component to healing the body. So the chemical component of healing the body. Do you have the good stuff in the blood? Are you consuming glycine in particular collagen, Very important for joint health. Like heels, like consume joints. If you want stronger joints, create stimulus in the area. But make sure the things are in the blood that are needed in the blood to get it in there. You need the gut to be functioning well enough for it to get in there. You don't want extreme systemic inflammation from things like leaky gut. But yeah, it starts with loving yourself and loving your life. When I look back at the athletes who had chronic stuff, often you can see, like without knowing the full story, there was a big load of turmoil. The guys who kept going from injury to injury and weren't making it, they had inner chaos and often really tough stuff that had happened to them as children. It's part of why they were really promising as athletes, because they were super aggressive and they were very capable and hardwired to fight by the same time. They had no off switch and no ability to relax. So, yeah, that's another way to answer the question of how do I fix my knees. If I only had two exercises As a thought experiment. Yeah, it's not really an interesting thought experiment because if you have your body weight, you have other exercises. But for the sake of academia, I really like snatches and I go full snatches and split snatches. So I'm hitting split squats. I'm hitting all kinds of skill. I'm in squat, full snatches and split snatches is the one movement I'm taking the liberty of doing that. If you had to choose, I guess I would take the split split squat snatch because then you get both legs in the split squat as well as squat stimulus as well as lower back, all that stuff. And then I'd probably take the handstand push up just because It's a beautiful thing and, you know, drives the ladies wild. They don't understand the snatch. It's not intuitive. I've been doing back somersaults here into the pool. It's like lots of people at the pool. What's this old guy doing? Working on his back Somersets. Little do they know. It's the secret sauce. It's the solution to everything. What's the key, gentlemen? Your next athletic progression. Skill, speed, stamina, strength, Stretch body composition. Getting into positions you weren't able to get into before. What's the most important change? Challenge question for me. You're welcome. Db, pv. I don't know who you are. You can drop me a message on Instagram if you want me to know who you are. If I already know you. Yeah. Body composition, John, I would just. I would be focusing super deep on the health side of things with the broth, collagen. And then I think one that maybe. One that might help you, John, that a lot of people aren't aware of is that honey has fructose. And some people don't break fructose down very well. Fructose has to be broken down by the liver, and if it doesn't get broken down by the liver, something else will break it down. What will that something else be? If it's floating around in the blood and it's not getting broken down by Liverpool, it will be other microorganisms that can break it down because other cells in the body don't break it down. So a lot of people have. It's common to have an overloaded liver for various reasons. The liver is doing a bunch of work already and it's not able to deal with big amounts of fructose. And so a lot of. It's very, very common at the moment to see fungal issues that are related to not being able to break down fructose. Honey is the biggest one. A lot of fruits have fructose. Some fruits are low in fructose, but a lot of guys getting skin conditions, doing carnivore plus fruit and honey, and it's just. Yeah, that's. That's something that might be. Might be useful to consider. Dave o' Brien put me onto all that and he's probably. Can probably break it down physiologically. Much better.

Nice. That's good.

But, yeah, the fasting as well is probably the other beautiful thing there because there's a big healing element to fasting, if I'm talking health and body composition. Just don't eat. And then when you eat Eat really well and then don't eat again. And there's a powerful healing force in that. If you have high stress then it's not necessarily going to work that well and you don't want to fast too much under too much stress. But I think the goal is to, if you want optimal body composition then you need to control stress because if you're natural then your testosterone is going to be inversely proportional to cortisol. It's a, it's a fight. There's pregnenolone steel, so pregnenolone is the base and then it's either going to become testosterone or it's going to become cortisol. So if all the energy is going to cortisol because it's like, hey, we need to, we need to burn a fire right now to deal with the cold versus I'm going to build a house. It's a house is a long term project which is a testosterone which is if there's time and space then you build a house. But there's no time and space, you start a fire. This was the analogy, that was the story, the way that Charles Pollock would explained it at Biosig. He worked with a lot of different functional medicine doctors and he was hated on for being into functional medicine as well. It's all woo woo and all that. But yeah, it's either going to be cortisol or testosterone. So if you're injecting testosterone then it's a different game. You don't have to be as diligent with managing your emotions and your training volume. It's another reason to choose to listen to people who are natural if you want to train naturally and such because then they understand a bit more of what you're going through. But yeah, the fasting can push the cortisol if you're stressed and if you're training hard so you want to use your food around your training but also learn to be more chill within your training. And yeah, if you're putting extra hormones in then you can stress the shit out of yourself when you're training and maybe it's better. The cortisol pulls things down and we want high cortisol. We want cortisol to go up when we train. If cortisol doesn't go up when we train and we don't get that pain relief and feel bulletproof when we're training, that's not good. We want cortisol there but then we want to be able to get it to go back down as well. Insulin is a Way to get cortisol to go down. Which is why people self medicate with sugar. And you know, there's something to all that conversation of the Ray Pete stuff and that, but I don't know about it. I think there's so many gut issues going on that it's a dangerous thing to say. We just need to throw in the sugar.

Yeah, I wasn't a fan of rape. I couldn't get spoiled, mate.

Yeah, it's interesting but yeah.

Appreciate that.

Welcome.

He's not going to jump off of here. Tablets about to die.

So good to see you, Johnny. Speak soon.

Have a good day guys.

Have a great one. I got 10 more minutes here. Humble goal of 3 plate ATG squat for a single. How much can you do for 10d1 at the moment, comfortably would be the question I would ask Mr. D.B. on YouTube. If you can have that comfortable number and then progress with how easily you can get it slower. Eccentric pause in the bottom. If you can patiently improve the way that you're able to execute with the same weight, then you'll be ready for the next weight. This is another model of progression with dance. So use the same weight but make it more difficult for yourself. And then also squats. Pushing squat numbers up super high reps are really valuable. Who's got the best legs in the world? Which group of athletes? Yeah, it depends what kind of legs you like, Alex. I mean like most maximally developed legs naturally, potentially. What are you saying there, Jonas?

Cyclists?

Yeah. For me it's sprint cyclists. From what I've seen, sprint cyclists have the most freakish legs because they don't put any stimulus into or they put less stimulus into the upper body and they put concentric only high volume stimulus in. They tend to do high volume leg presses and then they also like tend to do heavy squats. Some of them only chase like 10 and 20 RM. But some, some of them will squat 1 RMS. Their legs often look like distorted. And for sure there's probably some performance enhancing drugs in the past or history of some of the best legs that you can see on YouTube that have come from that background. But that doesn't disprove the method because there's steroids being used by all kinds of men for all kinds of purposes and they don't get legs like that. So yeah, that's the, the other secret weapon here for DB would be like hit that crazy volume in the legs. Even on, you know, potentially cycling, rowing, like just blowing up the legs I think is a superpower. You see it with crossfit right. Fab. Like you see especially some of the women, you think like those, you know, the size of the thighs and they are doing this, they're hitting like that super high volume, concentric stuff as well as high volume, eccentric as well as maximal. I think CrossFit's well proven as a natural hypertrophy method. It doesn't have to be that complex but it's, you know, it's a beautiful, complex solution to training. Yeah, that these are things that I would consider if I gave that advice to myself in the, in the past when I've wanted to squat bigger weights, I've focused way too much on the 1 to 10 rep range and way too little on the rest of that equation. Thinking I need to save my energy for it or something. But it doesn't work. You've probably got thoughts on that. Fab with having the bike background as well as the CrossFit background.

Yeah, yeah, I can see that. When I was practicing proceed a lot and I wasn't doing that much of.

Very.

Intensive like heavy rep. I was more doing like a lot and a lot, a lot of repetition every day. And my body where was sort of big at this time and wasn't doing much more than just doing a lot of volume and it, yeah, it helped to develop muscle way more than when I was just doing a regular bodybuilding.

It's a good, good message for Finn as well. Finn was in here before. We should talk to him about that. I'll see if I can. So 35 minutes. What else is in focus athletically?

I wanted to ask you some more about the Schroeder stuff because I, I've been at least what I think is Schroeder style exercises with like drop catch reps with the medicine ball. I am terrified of doing that with the barbell. Like I am, I try to do it but my brain is like, nope, no chance. Do you have any like recommendations on.

How.

To kind of work through that? Because like with the medicine ball, I'm not worried because it's a dynamics, you know, like if I don't catch it, it's not gonna hurt. And then catching it with the wrist, there's no fear whatsoever. But like, you know, a 45 pound or 20 kilo barbell, it's still not heavy but I have like that mental block of not being really like I'll let go of it but my arms won't move. Then I'll catch it, then I'll do a quick rep. But it's not the same as you know, straight up dropping it and then exploding and catching it where you get what I'm saying?

I do. Hopefully I do. So, yeah, Schroeder, Jay Schroeder has various methods and various coaches have used drops and catches at different times. The DB Hammer, Dietrich Buchenholt's book Inner Sport is a really good one that came out around that time. Some people say it was Jay Schroeder riding through a ghost Rider. Chris Corfest and Dan Fichter are students of Schroeder, but they were also really connected with this mystical DB Hammer character that was stirring up massive controversy in 2005. But, yeah, there's beauty in that method. The Adam Archuleta stuff that you can, you can find on YouTube. I've put it in one of the courses in Uncommon Success. I don't know if it's published, actually. There's a course on Impulse, but the Adam Archuleta stuff is really nice to see that work. And then if you search, you can find examples of these exercises. The Inno Sport was the nicest. It's a really nice example of the power stuff. But it doesn't have to have a bar at all. You can do a lot of it with body weight. It can be around push ups, it can be around squats, it can be around chin ups. And you can use the same physics with those movements. So one answer is, don't worry about barbells if you're scared of it. Another answer is, you know, slay the dragon. What do you scare the barbells for? You know, they're only teeth. What do you need them? You can always get fake ones. But no, seriously, like, just do it more, more slowly and more under control and do it in ways, you know, bench press. You're dropping it where it would hit, like mid chest. You're not dropping it where it would land on your teeth. Teeth. So to drop it on your chest, you're going to be fine. Worst case, you crack a rib. But it's unlikely you can use a lighter bar. You can do it more slowly and you can do it like just dropping it like one inch to start with, you know, so cut the distance down. If you've got ladies bars around or broomsticks, like, warm yourself up a bit more with it, you know, as, don't, don't mean to take the piss, but you're there in a military outfit, bro, and like, don't be scared of barbells. You know, if you're, if you operate in firearms and you're in the most powerful military in the world, then you know, you can. You can get through this, and. And it's. It'll be a good thing. All of these things, like, every man should do back somersaults because they're scary. If you haven't done back somersaults on a trampoline into a pool, you know, you should. You should do that. You had a lot of back somersaults happening there in Montenegro last year. Just a little bit after now, it's great. Get that massive adrenaline dump. Put yourself into it. If. If you're getting a little bit of that with the barbell, that's a beautiful thing.

Appreciate it.

C. All right, gents, I got to run.

Appreciate it.

I'll see y' all tomorrow.

Show us. Show us your barbell throws in the near future there, Michael. Keep slaying. Keep slaying the dragons. I love the dancing, bro. You cut. Any last thoughts here? Anyone like to share questions? On a different note then, Manuel, you have to speak to Jonathan Juliaros. If you haven't spoken to him recently, he sent me a beautiful video of what he's got there in Greece. It's so beautiful. And he's. Yeah, he's progressing at a rapid rate as well. It's a huge inspiration how you can have a village for a very, very small amount of money relative to what people think it takes to have their dream lifestyle. It's so powerful. I can't wait to share this story. It's probably the best story yet in my network of anyone that I've worked with, like, where he's got to in two years. And I remember our first conversations. He was one of the ones that was most challenging to energize, connect with. And, yeah, if you haven't been connecting, you need to.

I've talked to him, and it's interesting because we got on the phase where both of us. Us were starting something, and I actually was proposing to make the first event in Greece and Northern Portugal, and I was just, like, trying to push him to let's do something in May. You know, let's just do something. And I think he, like, he just. You just wanted to. He said yes, but then we kept on talking, and then I think he just decided to do a little bit later. But, yeah, his story is amazing. So I feel like me and him had, like, what. I think we had, like, six calls or seven calls or we had a lot of calls where we just pushing each other and just. Yeah, just masterminding with each other, really. And it's been great and I love what he's doing there, you know, and we connect a lot through Instagram and. Yeah, it's good to see, you know, and it's. It's great when you're in this journey of building something and you see someone doing exactly the same thing with different concept and a different vibe, but at the same time, it's good to just talk and change ideas with each other.

So it's been fun.

He's a great guy also.

He is a great guy and yeah, great athlete as well. What you're doing is amazing as well, Manuel. I think the reason I would. I'm singling his story out as an extra, extra powerful one is because I. It's more of the. The personal journey that he's been on through this as well that I've seen and his relationship with himself and money and all that stuff. I know that stuff more deeply with him and feel like the. Your big one's going to be the next one and this one's like an interim one is. But maybe I'm underestimating or misunderstanding what you're doing there. What you're doing is amazing. Anyway, it's not a competition. It's. It's phenomenal to, you know, what you're doing in Portugal too.

It's fine, man. I'm honestly, like, I'm just. Yeah, I don't think any of this, like, it's, it's not, It's. I don't feel like it's a competition. And if it is, the competition is a healthy one, you know, like, he's doing something amazing. I'm like, okay, I need to step up and do something, something more amazing, you know, and you'll think the same way. We just help each other. One of the conversation I had with him is like, man, if you need anything, any help, like, I can show you my business plan. I can show you, like, how my brother is structured everything. And, and, and, and I'll just help you out however I can. Yeah, like this. I think, like my goal with the village and it's just to help out people, you know, it's to. It's a facility also is going to help me, but I think it's.

The goal is to help out guys.

And I know that I. Maybe people don't understand a lot what I'm doing right now because I don't have a lot of pictures of the plates. I don't have a lot of image, but once it's out, I think it's going to Blow everyone's mind and everyone's going to be like, oh, this is actually looking quite amazing. Yeah, just three more weeks, I think, and I'll have something to show you guys. And you guys are gonna be like, oh, shit. It's actually looking quite.

Quite special. Yeah. Yeah, it's amazing. Looking forward to seeing it. Well done. Putting all the work in and. Yeah. Believing in the thing before other people believe in it before they can see it is the key to doing anything useful in life. Persisting when others think you're nuts is also a prerequisite for extreme success. Success. You might never be recognized for the genius of what you're doing, but there's. There's certainly genius in it. And yeah, well done. Congratulations and look forward to seeing the guys there. Getting there myself. I'm rocking the. The Moochie strength as well. This village in Puerto Rico is under construction. Maybe it's already. It's already there. With Mooshi drawing inspiration from everything that's going on as well.

So.

There was a question I. I got to jump out, but there was a question there, last one about sun in Montenegro. I haven't been in Montenegro too much over the last year in Mexico at the moment for last six months, but. And there's lots of sun here and there's lots of sun there. Sun is a good thing for health. I think it's probably overplayed a little bit by Dr. Jack Cruz and the impact of sun on health, seeing the sunrise and all that stuff. There's something to it, but in my experience, it's not as big as what the sun lovers would like to say, at least as far as health goes. Maybe there's more with consciousness and deeper levels of what you can get from the sun. But I'm a big fan of the sun. In saying all that. If you're not getting much sun, then I think you need to do cod liver oil and. And special stuff for vitamin D. And yeah, it was a pleasure, gentlemen. If you're watching the YouTube, I was speaking to uncommon pro players live in our masterminding group where we do work and connect with each other. Yeah, I'm planning on. I think we're going to do more of these. We're going to do around social media with Moochie and. And Liam. We'll do them around business. Today's one ended up being mostly athletic, which is cool. We'll give a little bit more structure to some of these conversations still. Yeah, that's the part of the plan moving forward. But appreciate you all have an amazing rest of the day. Look forward to speaking soon. Till next time.