Transcript for:
Customizing Training for Optimal Performance

hey guys welcome to the control yourself podcast I'm Dr andreo Spina um for today's episode um we had a visit from Hunter cook who's one of the functional Range Systems lead instructors uh who came out to visit from California for some uh business um however we we sat down and and we had a session now this session was originally supposed to be just a a Q&A we were sitting down and we were just going to fire off a bunch of question and answers and and see what we came up with with regards to um posting or with regards to sharing um on our website however uh we ended up as we often do rambling on for quite a long time um about a variety of different topics that we thought might make a good podcast so instead we're going to let this go or put this out as a podcast um now in this podcast we have a variety of uh different topics that we touch on uh not always related as I say we started off in kind of a Q&A format before it deteriorated so to speak into a a a long form conversation uh but in the conversation we we cover a lot of topics for example we talk at length at sports specific train about sports specific training um and in fact during the podcast we talk about some very specific cases of athletes that I've seen recently uh and I believe that Hunter has seen recently and and how we alter the training uh depending on uh on the the sport and the patterns that that are displayed in that sport uh we talk at length about programming for non-athletes um which is not a topic that we give enough uh attention to so how do you program for those people who just generally want to be well and want to move well uh not necessarily for sports but just for life in general uh we talk about the important difference uh between effort and intensity uh and how that changes the the uh training of your clients we talk um about about joint longevity and ongoing joint health uh we review some athletic injury Force profiles um and then we contrast that against Athletic training Force profiles once again uh discussing the idea that um Sports come with certain Force inputs that must be uh countered or absorbed by the athlete so how do you match the force profile of the sport to the force profile of your training uh we also uh speak at length about the rehabilitation of muscle injuries and and how a lay person a non-t triner um or a non- therapist would manage their their own muscle tear and a bunch more other topics like I said this is a mishmash of different topics but we thought it would make a a good podcast so I uh I hope you all [Music] [Applause] enjoy [Music] first question what are we talking about F findings okay go ahead the answer might be different for a hobbyist or a pro aete but why is it so important to do a functional range assessment or an assessment in General on our athletes and clients to measure change over time so we're talking now not about the initial so obviously it's it's relatively obvious why you doing an initial F FR right because without an initial F the idea that you're going to program any type of training for someone is like saying you're going to do it without knowing the repertoire of movements available to you right and as we always say you can't move where you can't move so you can't train where you can't move so in order to know what is even available for the particular client um without doing an F it becomes let's just try a PR determined pattern and see how it goes right with f you get to build out your client so to speak where you can document all of their um capacities all of their potential for new capacities um or find out where their potential is lacking and then you can start to uh put forces or training inputs forward in order to try to solve those but we're talking now about the follow-up F and why the follow-up FR is important uh from an athletic perspective yep um so there's there's a few ways we can go here but one way that we do at the ism we talk about is that if you take any athlete and you and you run their ISM I'm sorry you run their F uh you get the breakdown as to what they're able to do what they're able to not do if you then put that person through let's say let's say they're powerlifter and let's say that you do the FR on a hip you're going to get certain findings with regards to passive range of motion active range of motion uh control of ranges of motion Etc if you start training that joint specifically to achieve capacities and then redo an FR you're going to see improvements in the FR uh depending on where you put the work AB um and then to some extent you'll see improvements in a variety of different places especially for example we've talked about before if we we we start with just capsular Improvement that capsu Improvement will bleed into their linear capacities and their linear abilities but if you take that same athlete let's say they are a powerlifter um and then once we're done with that hip and we're quite happy with the hip if you run them through um you know a wave where where they are trying to increase their squat so the problem with the squat is is that a squat is not for your hip your hip is for your squat but it doesn't work in the other in the other way so what happens is is if you continuously start to put squatting into that hip that hip being you know what all joints are which is just adapters to their external environment will start adapting towards that Squad so if you had an F finding and then you're doing let's say a three four whatever month wave of squatting when you redo that F what you will see is you will see decline in the hip in most areas and then possibly some improvements in other areas and those improvements are related specifically to the pattern you were training right um but you will see a drop in ranges of emotion not being used um in areas that you're not funneling Force into and that would go for for any athlete in any scenario and it all comes back to the pattern situation right right you so and and then the way I like to explain to my athletes is that and athletes know this and the reason why I wanted to have a conversation about this is because most people that just watch athletes on TV don't know this but when you have that follow-up fra and now I'm working with an athlete for several years in a row so now I have several years of data on their body just like you said using the powerlifter example like we have the inseason and offseason so if we have that offseason where you can work on the hip capacity you could say like look at all the work that we did look at the F at the end of the offseason look at how things got better but then when you have them go back to their competition season powerlifter or not you could talk track athlete you could talk basketball athlete whatever it is baseball athlete and then they have their competition season and then within that season they might have an injury or two or issue come up and then you do the F at the end of that season where they can't put a ton of effort into internal training they're in kind of maintenance mode at that point and the can be used to show like how have the physical qualities changed how have your capacities changed in this case in a potential negative way because look at what your sports doing to you because the sport isn't something that's going to maintain the physical qualities of the human body it's expressing them right so and as it's expressing them and as they're pushing red lining every single week they do end up a little bit stiffer a little bit less range a little bit less strength in some areas a little less capsular space um and I could show The Athlete like look at what track and field is doing to your body look at what baseball is doing to your shoulder which is exactly why we do what we do in the offseason to try and return those capacities to that person and we've discussed this at length in the past like with a professional athlete this is a tug-of-war battle we don't always win this battle but we have to try and that gives us more time with their sports with the hobbyist and most people's clients we could win this battle for sure just by learning to program better over the of all their Cycles mhm which brings us to another problem is that most hobbyists are training based on the um incorrect notion that they are professional athletes correct so the the idea with the like the thing that makes an athlete an athlete is that they have um an ability to execute Force through a range of speeds in a very particular way to produce a rep producible pattern that is golf that is baseball that is anything else right um and with hobbyist that that is indeed not the case the the problem with hobbyists is that they have to realize that their sport is more akin to the original evolutionary basis for the human being as as a whole which is not to throw a ball at 90 M an hour and it is not to lift as much weight um above your head in a very particular patternization um in more and more confining ways in order to home own you towards doing a particular thing well so it's like you have this this body that has all of these motions available and all of these motions are supposedly supported by uh tissues that are able to defend against you know improper motion or or too much motion or too little motion so you have all these these available opportunities in let's say a hunter gatherer or a regular human and then to say I want to become a hockey player is to say that I want to alter the abilities of my body and hone them towards whatever movement patterns and speed repertoir are necessary in order to do the thing that is hockey but that comes at a consequence as you will be losing the other capacities of a shoulder joint as you to turn that shoulder joint into a pitcher's shoulder or into a hockey player's hip um and really the the idea with internal training is you're like you said you're constantly trying to battle the consequences um in order to allow the body more options with regards to um to how it moves and how it deals with with um variables during movement as they occur and that's the thing with patternization pattern of motion such that you've trained or overtrained particular lines of tissue to the exclusion of other lines in order to improve that skill in order to accommodate to the motion uh and that's really what you're doing when you're skill training you're inducing purposeful accommodation right in order that you can hone your energies towards one particular thing and of course the problem with that one particular thing is as soon as you get hone too far any deviations from or anytime the body is called upon to deviate from that pattern it it deviates by adding load into tissues that are otherwise untrained now or they're much less trained than the patternization of a skill MH then you have less movement of V variability for when you get per tubed or you get an issue happens or um something comes that you don't expect you know funny another way to say that like like you're just saying is that people do have that idea that the more patternz the better but when you're playing your sport or doing your particular sport it isn't like all of the variables are already set right prior to play they might be set prior to training in the gym U but those variables are not set prior to play so what we know about movement now is that when you do move the movement depends on the plethora of incoming sensory information that we're trying to juggle As you move so the idea that you will stray off the pattern um is not only a a chance you're going to stray off the pattern you will stray off the pattern so although patternization under under under it's underutilized in athletic training specifically bringing back options bringing back options right now bringing this back to the lay person what that does is it completely changes the way a lay person should be training because like we said you look to the professional athlete and you say well those people are at the Pinnacle of of health and of course we know that high performance Athletics comes at the consequence of physical phical Health not to the benefit of physical health now that's not to say that striving to achieve an athletic goal is not going to bring health benefits but there is no one such such thing as one type of Health right you might be getting cardiovascular health you might be getting mental health at the expense of your left elbow which is being trained in a particular way and at the exclusion of other ways exactly and and with physical training there's a point of diminishing returns for all the quality that we're going to train in the body it's like if 3 days a week of strength training even using our model is good it doesn't mean six days a week is twice as good this is true right so it's that with everything uh what we're doing is we're showing the general population our professional athletes programs not we but like magazines and social media accounts and things like this saying this guy who is enhanced and is working towards his topend athletic career and the 1% of the top people is doing three sets of 10 of this exercise and doing this and training for 2 hours straight and then we're showing the general population that to almost like look at us like what we're doing but then everyone goes well that's how you train to be that athlete that's how I should train too MH and that's problem that they don't have the history of that person they don't have the goal of that person being the 1% athlete they don't they're not in that person's shoes so uh I I've always found that interesting is like what these magazines share these different celebrities or or top end athletes workouts and it's the opposite of helpful MH because it gives no context is exactly why that person's doing that or where they're at in their career yeah unfortunately that's the way exercises are perceived um in general so there's no shortage of of Instagram posts entitled the five best exercises for this or the the five best Mobility exercises for your hip or do this to unlock the mobility potential of your hip and unfortunately um what is being demonstrated is that particular particular person um and maybe the patterns that they have selected to do and of course those patterns are usually the ones that they're good at because you rarely see someone posting something where they're doing something where they're not good at right but that brings us to a another conversation which is things you're not supposed to get better at training like it's a weird it's a weird concept what I mean by that is training is not supposed to get easier you're not supposed to fight for efficiency in training right that's the difference between training and skill development where in one case you are trying to get more proficient at a skill and in the other case you're trying to change the variables so as to not get particularly good at one skill right that keeps the the force or the power of adaptation in play whereas in skill development you're decreasing the the importance of the inputs to the body right um because the body has accommodated or has used has learn to give you the result you're looking for utilizing less energy in order to do it right and we know that energy is the currency of adaptation so as you improve your skill and you use less energy to achieve the skill the acquisition and practice of that skill does less and less for um for training improving or maintaining the capacity of the body and this goes right back to where we started which is the importance of assessment right because my clients and this happens all over the world but I'll speak on my clients specifically because who I work with they usually within the first year of their training they have a question like man it doesn't feel like I'm getting any better at this it doesn't feel like it's getting easier shouldn't this be getting easier look at all this time I'm spending on this and I have to explain to them it never gets easier you get better right those are different things it never gets easier but you will get better and then I I tell them like if I'm doing my job right if I assess you properly and we go through reassessments and I give you training my job is to find what you're not good at what your deficits are what you're lacking in what capacities have been lost due to the last season or whatever else and if I do that well then I'm only giving you things that you need to work on that your body is not good at due to what you've accommodated from from the past so if we're going to chase new adaptations if we're going to try and gain capacity if we're going to do any of these goals that we have if I did my job right it never gets easy because training the goal of training is not to get easier that's because your job is I don't know if I mentioned it this way but your job is literally not to assess people to find out what they can do it's to assess people to find out what they can't do right constantly so as a trainer what what need be done with your client is you look at your client as this entity that is able to do and is able to not do certain things and your job is to decide what is it that they can't do because of a lack in a particular capacity and then fight towards that capacity right um but the problem is is that we we go in the exact opposite direction where we'll literally ask people what types of things do you like to do or what's your what exercises you enjoy doing let's let's do those exercises because we get muddled up with things we enjoy versus things we do in order to achieve changes in capacity right now I'm not saying you can't at the same time you can't take someone and expect them to exercise in a way that they completely hate doing right over and over there are tradeoffs where you know using your body in a way that you are able to accomplish goals these are all you know there's built-in reward mechanisms um in the body that we need to take advantage of and enjoyment of activities enjoyment of activity is one of those things but there is something to say that you can't exclude things that are hard in order to continuously do things that you're good at just because you want those rewards and that's a conversation I have with people all the time about like I'm going to meet you where you are right like you tell me what you want to do you tell me what you want to do with your body we'll compare that to what your body can do and that's the point a versus point B conversation right and I still want to give you as much of the things that you like to do just within the constraints of what your body's physically capable of so I'll find a lateralization of an exercise that mimics the thing that you really like but that's going to put you in a much more better position to actually accomplish what we want to accomplish in the long run which is the point be you told me not not something I decided it's what you told me and that's once again the conversation with the difference between a hobbyist and and a professional athlete if I'm working with a pro athlete it's it's a little bit less lenient there it's like we have 10 weeks we can only accomplish so much in 10 weeks it's not that I don't care what you like but like we need to use every usable minute of your training program to try and get as squeeze as much juice out of this as possible Right but for most people that's not most people aren't training Pro aics out there most people are training gen pop friends family local clientele and then we we do have to treat it a little more like okay what do these people like to do and how can we make sure that we're training them in a way that's not making them physically worse and shifting them towards their goals over time respecting what we know about how the body responds to these forces and this problem also feeds into the volume problem which we talk about a lot is that the other the other problem is that people have this you know I want to do the things I want to do um but I also want to feel you know the soreness or the I want to feel like the exercise did something so what people tend to do is they tend to start to patternization to that patternization they tend to try to solve that problem the problem of I TR I trained again I'm not sore this time I don't feel like anything I didn't kill myself during my training and their answer to that question is more volume so let's take the pattern let's take the pattern and let's run it again and then you get people who are you know in the gym for long periods of time um and then that become and then you know those people do get in shape and then that becomes the hierarchy of of importance like well look what that person's doing that person's doing you know three sets of 12 followed by a a breakdown set after their warm-up set followed by a drop set in order like when I see people in the gym and they're training and they you know after a set they start dropping the weight and they start dropping the weight uh usually what that means to me is that that person has a problem uh with volume and the understanding that you're not trying to obliterate the tissue right you're trying to get the tissue to decide to change right and the decision to change it it it doesn't come with with force over time right it it comes with intensity put into a particular exercise that reaches a a new thre threshold of the body saying oh [ __ ] I almost was not able to do that right and as soon as you get the body saying I was almost not able to do that or I couldn't do that that is the signal that tells the body to change and if people would think about it this way uh the idea that I'm just trying to signal change then as soon as the signal would be sent they would stop doing that particular exercise and they would find their volumes tend to go all the way down especially if you have something as detailed as an FR telling you exactly what you are and are not capable of doing in the three-dimensional environment that you're training in tell this is what we talk about at the courses all the time but like to get the change we want to get the desired adaptation like we are looking for a specific hormonal endocrine and metabolic response out of the human body to create the exact change that we are looking for let's just say elicit the adaptation that is increasing maximum strength or absolute strength like that's not something you get to choose consciously just because you worked hard in the workout that is based off a very specific signal in this case it's intensity that's what gives us that hormonal endocrine and metabolic response for change but I'd say the main reason probably with that most people struggle in a gym setting is because they think effort and intensity are synonymous that it's the exact same thing I worked hard so I deserve to get the body that I want I worked hard so I deserve to be getting stronger every single month my numbers are should be going up but we all know that most people are kind of spinning their wheels in the gym they're not getting the progress that they want they're not getting the change that they want they're not spending their offseasons well if we're going back to the athlete conversation so the the mistake there is that because they think because they're working hard it must be high intensity but it just turns out that that's not what the science is that's not it's not how it works intensity is something you either hit or you didn't so I always tell people like if you if you know the percentages of your max that actually get the adaptation that you want I could have that let's say I put uh only 25% of your max on the bar I could still Crush you with the workout anyone right we can make them walk funny for a week they will finish that workout saying that was the hardest and be best workout of my life mhm but we didn't get the adaptation we were chasing we didn't change strength if the if the intensity was too low even if effort was high if the intensity was too low you will not get the desired change that you want and then you then think okay well if I didn't get this time I should add more volume I should add more look I just have to keep playing with those dials keep playing with those variables and then they end up just doing the same thing year in year out year in year out year in year out and now they're Gym Rats but they're not exactly accomplishing good good amounts of change I've seen this I see this a lot and then if you year in year out what you find is that that type of person might make some a little bit of progress you know their their bench is is getting a little higher and then oh yeah but then I my shoulder popped or blew out doing something that they think is unrelated and then it went back down and then they went back up and then it went back down but if you look at them over a 5year period it doesn't Trend up it doesn't Trend up it it it Trends either it either stays even if they're lucky or they start to get gradual declines because as they're training their their body to do this patternization intensity is is directly correlated to the the capacity of the tissue that you're training right whereas effort is is a me the mental fortitude to try hard which is which is not not the same uh thing right right and and that is the volume problem there's there's a misunderstanding of I'm going right now to exercise versus I'm going now to train uh exercise you can do anything and get exercise you can you can you know tap your head and rub your belly for as long as you that will be exercise at one point when the body's systems start to utilize you know metabolism and and and and you know what I mean and you sweat this is this is exercise right but this is not training this is this is not I know we agree with like exercise is better than not exercise exercise is our gen population we we need people to exercise we need people to move yeah but we often are in the conversations with people that are trying to accomplish something in x amount of time mhm and therefore the conversation has to switch to okay if we only have X amount of time how can we best use that time to get exactly what we want out of that person and even the fitness industry like they don't have that time constraint because they live and breathe this stuff but they still always have some kind of time-based goal where they want to accomplish something in x amount of time and then we have to discuss okay well if that's true then here's how to best use your time to accomplish that um and then that that's really where like I said people struggle with that not understand understanding that intensity is what drives adaptation like that's let's let's try this in a different way let's try not talking about the gym exercise and let's try to talk about this with regards to cardiovascular correct or endurance conditioning so is an example I've heard you know like Combat Sports I've heard many a combat athlete or a combat uh athlete announcer talk about the need to hit the pavement and to run right because you know if you're a fighter you must run running is the greatest way to prepare the fighter etc etc I think if if I told people do you see running as a pattern they would they would see that as pattern because a lot of people online they'll ask they'll be like what do you keep going off about patternization to run you are doing that by insulting a predetermined number of tissues in the exact same way through time right and and that's that's what patternz is so when you're running every time your foot hits it's going to you know hit in a supinated foot and then it's going to pronate and then the reverberations of that impact are going to you know vibrate their way up the system and you know the particular way that you strike in your is going to vibrate in a particular line which means it's going to stress these knee ligaments and these hip ligaments and this spine ligament all the way up up the chain over and over and over and over and over now the question becomes what is the goal in this case let's say it's an athlete what is the goal of that athlete is the goal to become proficient at the pattern of running and to you know preemptively decide that those are the tissues that I want to accept these forces and and alter um or are you trying to train your hearts to Output a particular amount of energy or a particular capacity in which case the heart doesn't give a [ __ ] what exercise you chose right right for it dep and it's all about the perspective of course if you're going to run you need to get better at running I get that right but if you're going to be a mixed martial arts athlete the difference between running and jogging and um you know aerodine work and rope work uh that's only a pattern difference right but it's not a the the system the energy systems that you're working don't care right about about the pattern similarly with Max effort work um when you're doing Max effort work the pattern you choose to apply the effort to is not as important as the effort itself or in probably a bad word the intensity because we just said about about effort but it's the intensity that drives D the adaptation that's why when people say you know I deadlift because it's the it's the king of exercises and I do Max effort on deadlift and yeah it's a great exercise it it is a way to induce a a large amount of effort but if you're training a person and you're teaching them how to Output uh intensity and how to Output intensity when it's called upon when you want it you can choose any pattern right and you can apply the same intensity to that pattern which is why we say you know if you give me a Jiu-Jitsu player and you give me their training and I see that their Max efforts are consistently being put towards bench press where are the max efforts in the squeeze right well the squeeze is just supposed to get better as a result of number one training on the mats which by the way how often do you squeeze like if you're rolling for 30 minutes you might only get to squeeze once or twice and even when you do get to squeeze unless you're going 100% effort where the person is not going to tap that squeeze is going to be a I got okay I'm done so where is the training of the squeeze and then people say well look this this Jiu-Jitsu player has been doing it forever they they have a good squeeze well yeah but they've been doing it forever we're trying to decrease the amount of time to reach greater amounts of capacity so where do you put where does the nervous system learn to to put out all of its energy in order to squeeze from here versus to press from here right and to the body there's a huge difference to the energy systems again it doesn't matter the energy system is looking at the intensity it's looking at the juices that were squeezed out of your endocrine system um you know what I mean and and that's pretty much all it cares about so that might be a better way to think about it with regards to cardiovascular work yeah it's it's it's conditioning right and they're choose most people are using running as conditioning which is a fine choice but what the point you're making is that it's not the the only choice because what you're training is your energy systems that's right not The Locomotion itself because they're not trying to become more efficient at Locomotion they're not Runners they're Fighters that's right right so in that case if our goal is not running then what is the goal it's Energy Systems it's entric cardiac hypertrophy it's trying to make more efficiency out of the the cardiovascular system then then we can choose whatever and then maybe you could save impact of the lower limb for hitting the bags or whatever else because you're getting enough of that already right so once again it's just knowing what do I want to get out of this person what are we training why are we training it and then what pool of options do I have to pick from to hit that desired thing MH just like the the skipping and the running like great for combat athletes great for standup athletes because that's what they do in the ring conceivably but guess what they also do they also go in the ring right to practice and then people forget about that because practice and training they don't see the overlap in practice and training they don't consider that in the load management equation that's right right so like Lo it's become a trend in the fitness industry load management load management load management calculate sets times reps times barbell movement sets times reps time barbell movement sets times and it's 20,000 pounds of volume and they're just completely ignoring the 12 hours of practice that went in there that's training the same tissue in as we know especially in Major League Athletics in the same patterns that their sport is and it's not a they're not not even discuss load management is only if you could have a number that's exact with a barbell or a dumbbell because it's easy to talk about but we're not working with an easy system it's a nonlinear complex dynamic system you can't just have we're not we're not a computer it's not a math equation we could easily do I'm not saying that math isn't important I don't even know that it's not the it is a math equation but the the volume of equations that you would have to right it's it's it's beyond it's they're just saying you put 20 ,000 lb of load for your body but where and how and if you and I did the same number did distribute the same in your body and my body CU it obviously we know the answer is no but they're treating it like it does actually you bring up a pretty cool point you can consider you can think about that like if I were to draw a particular body and I were to somehow be able to map out the lines of tissue that are exposed to load management during traditional exercise ction right so you know you go into the the gym right here you pick out 10 random people what types of things do you do the fact that they can they can um translate what they do into words every single time is a problem right great because the word itself is the when you name an exercise the word itself denotes boundary conditions that you purposefully place on the body so if I have that body here I could probably take a red marker and draw out the lines of the path of of where that person is is getting the biomechanical stress you know what you'd be able to do even better is redraw those lines after you saw the person's F and you realize what they did not yeah 100% like if you did an you don't even need to ask them you just give me an F you can almost guess right where their where their efforts are being I know where you feel a deadlift yes so I could tell you feel it only in your back it's because what is the like if I were to ask you specifically when you're training a lay person versus a an athlete how big a difference is it I mean I have my thought I'll give you my thoughts it's it's enormous like when I when you tell me you know what I just want to I I I do Jiu-Jitsu it always goes back to Jiu-Jitsu right I do Jiu-Jitsu but I just I do it I'm I'm not trying to I'm not I'm not Gordon Ryan I'm not trying to be become the best at this I'm just using my body for Jiu-Jitsu because I enjoy it it's good for me all the benefits um of Jiu-Jitsu if if and I also have you know you have three kids and you you like to run you like to do this you like to play with your kids they play soccer so you kick a ball around half my clients you're describing like almost all like a the vast majority like when people say oh I train athletes I ask them tell me about this athlete well this guy's a high school wrest okay but what else is he well he also plays soccer right he also okay so he's not a wrestler right like he is a wrestler but we're not we're not at the highest peaks of of of of wrestling here that we need to push things one millimeter further in order to get the advantage so what does an exercise day look like for those people and unfortunately on for us it almost becomes more complicated and answer answer because I need to know everything about them I don't just need to know how they do in this pattern if you give me aignan I could probably run them through a few patterns to realize what potential they have as a lineman if you give me a lay person who just wants to be I don't have easy answers as to what you should the only thing I can say is you need to take their entire system and analyze what it is and is unable to do right shift it to be globally better that's right over time whereas it's like single digit percentage changes okay so if we're talking globally better then we have to address the problem of outcome measure because if I want the person to globally be better and I go well you know what let's see what your max squat and max bench and Max deadlift is or let's see how you run a 40 or these are these are pattern outcome measures that will give you information about what they can do with their body but will not give you information about their body right and there in lies the problem when people say well you know I've not done an I don't do F I don't do F FRC uh type training I don't what what should I do the answer is I don't know like I don't know what to tell you so it's weird take the course is a horrible thing I would never you you know that I I I don't say that out loud because if you don't want to take the cour you know what I mean this guy is just I get this online where people they'll they'll comment be like you wouldn't say that because it's not in your Paradigm of pushing people towards your system like I don't care if you take the system it's perfectly fine if you don't take the system but what I will tell you is that when someone comes in like that and they just you have to tell me what that person's body can or cannot do right and in the exercise industry I don't see the outcome measure that you would Point towards right not only to say that but the outcome measures are skewed towards patterns that were used for sport development and they're skewed towards muscular output capabilities right what can your muscle do and I think in very constrained position in very constraint and I think the basis of the problem overall is that those are not appropriate outcomes measures so what is the appropriate outcome measure in my mind in our mind in the system's mind the appropriate outcome measure is to measure the movable bits so every exercise that you do obviously the the predetermined condition is that you can move to do them so if you take that concept of movement and you say well I have to analyze the movements even that is not great because the movements don't exist from Dynamic systems theory we know that whenever you do this the next time I go to do that it's different it's different so me doing this is not the same ever it's always going to call upon a slightly different way that you do that so again the assessment of movement is also not good enough because what is the if I'm assessing movement and I see you do a movement the conclusion is you can do that movement right okay but that only tells that the movement is possible based on the system that you have it's a demonstration of what the system can do right it's not a question of what it is unable to do right which is what we actually need to know people get up in the morning because people's sport isn't the exercise that's right that that and we've talked I know you've talked about this on your podcast a lot but like people's sport is not the exercises they're doing on the side in the gym unless you're a power cross I mean let's take crossfitter where they actually took those exercises and they made them into the sport and compete go so to be honest before CrossFit what were people doing they were training like crossfitters that's the that is the that is the exact point is that so another example would be you know people that that do flows I think the other day you were talking about a shinbox um transfer versus a 9090 on Instagram and that was a great I don't know how many people understood the underlying premise of that but when you're doing a shin you know I I do this this is a good Mobility drill it's a good Mobility training for my hip but it's it's not what you're doing is you're saying hey look what my hips can do right hey look what my hips can do and then the next morning you get up and you put yourself in the same Mo and you say hey look what my hips can do hey look what my hips can do the problem is is that over time if that's what you do 10 years later if you show me what your hips can do I guarantee you they probably can't do as well as they did back here right because time has moved forward and you've aged entropy wins entropy is going to win every time and the fact that you've accommodated so well to look what my hips can do meaning it means that over here your hips will not be able to do right you have to put energy back into the system if you want to even maintain so let me go back to what we were saying so what is the essence of what is the essence of the outcome measure it it has to be at the Joint like if you're looking from an evolutionary perspective you start off as a blob of cells obviously it's more complicated than this a wonderful blob you know it's a blob of cells right and then in that blob of cells of course the the collection of cells or the the family of cells cannot interact with each other and the environment unless they can move they they M movement must be put in so that a cell which by the way the the greatest invention in in the history of life is really the evolution of the cell membrane because the cell membrane made it so that you have these discrete um concepts of inside versus outside so now you have this cell membrane which is going to create an inside for this particular area of chemistry and then you have all of these other cells and they all then work together with the same goal but those cells need to know what's going on in the external environment in in order to defend themselves you know if you're a bacteria you're just kind of feeling nudges here and there you nudge your way towards food that's one thing but as the complexity increases you need ways to take that blob of cell and get them to explore their environment to look for food to defend themselves to move away from predation or whatever so how does that work what happens is that blob of cells starts to create spaces within the blob and those spaces are the preliminary joint spaces right and and all of their muscle development their ligament development their cartilage development all of that starts with this creation of space and management of space and then you move forward so what I'm trying to get at is the originating outcome measure that we should care the most about is the joints function itself that is what determines how tight your muscles are where your spindles are are are set like if you give me someone who has tightness in their Rector spine a in their back as a therapist as a as let's say a massage therapist they might think I need to rub that tightness yep but that is not what you need to do right because if you rub that tightness and then pain comes down so tightness gets better for a particular amount of time but if the joint is deranged the underlying joint tissue the capsular tissue the stuff that has direct cortical representation in the brain no matter what you did out here to the muscle if that joint is still functioning inappropriately then that information goes to the central nervous system and then the central nervous system starts to set those spindle thresholds and then that muscle tightens up again so it's a response right absolutely so to use the response as the outcome measure is to miss the the what's the word the the the behavior of of of what which is creating that resp exactly so I I tell my clients all the time and I say it at the course as well it's like don't get if you w up tight today don't be mad your brain is just trying to keep you safe that's right like it's it it's it's taken in all the sensory information and it decided tightness was going to keep you alive today that is how you're going to navigate your environment well tightness is not a bad thing you're unhappy with it because it's happening very early when we know that you actually have much more length to express than that but the tightness itself is not a bad thing it is just a behavior of the tissue based off of the information that's coming up and then like you said people just want to rub it away or get on a the gun or whatever else and just try and tell their body no I don't want this I don't want this I don't want this but your brain's smarter than you and it knows better and that tightness is there for very specific reason so if you don't go to why you have that tissue Behavior if you don't go to uh the underlying cause of it which is almost always down at a deeper level which is why we stress so much about the importance of the capsular space um you could keep rubbing that tightness away and now that's just a part of your 3-hour morning routine because it has to be because you're going to keep trying to trick your body into having less tightness but you trick your body to having less tightness you can only train it to have less tightness but training it to have less tightness is not even having the outcome of less tightness it's outcome of better joints better space better afference and then the result of having those things is what's going to lead to less tightness over time and that's one of my favorite things that I hear from my clients is like they'll be several months into the program and they're like I don't have to go to the masseuse anymore I don't have to go to the chir I don't need an adjustment anymore I don't I don't have to get these things I I used to have to on a two or 3 days a week basis get these mod is done to me to just feel like I could go to work on a regular basis let alone out or whatever else and when you actually go to the underlying cause of it you could have people feel the way that they actually want to feel it's it's a great point and I want to come back to it because you know historically we you know in my life I know we teach people how to how to train anybody uh but I get a lot of athletes that come to me so you almost forget the the importance of that of this concept that um my God I forgot what I was going to say I remember what I was going to say give me a second I was talking about the lay person oh like you were saying with regards to pain if like let's think about how this works now going back to the Jiu-Jitsu player I was at Jiu-Jitsu I got into a certain position and my shoulder popped quote unquote okay let's stop right there nothing just pops like I it's it's the strange Jiu-Jitsu people are the worse for this the idea like their diagnosis of it it just popped and the funny thing is the funny thing is is right before they say the word popped they say the word just it just popped almost any anatomical structure that ruptures ruptures with a corresponding pop right right very few times in your body that's one just popped just popped that is the one time where I can say popping by the way I can't do that with my shoulder I can do all of my fingers but look no popping right so if something pops you have an anatomical problem like there is tissue yielded some tissue yielded somewhere right and the thing that people don't understand is that every injury comes with anatomical consequences to the injury now those anatomical consequences can often be accommodated for y or compensated for like you were talking about by the body that's why compensations aren't necessarily a bad thing but what it does is it promotes the use of nonsensical ways to make the boooo go away okay so you take this person I pop my shoulder so you know it's been hurting for 2 three weeks but it's getting better you know now when I'm rolling I avoid using that shoulder in a certain way I'm training my left arm and then I okay it feels better I'm going to try to roll today oh oh it popped again [ __ ] I got to stop rolling again maybe what I should do is I should find a plethora of of things to do to make me forget about the problem right I heard cold plunging is is good for that I heard sauna is good for that I hear you know you know those vibration thingies you can use your phone it doesn't really matter just go like this because really vibration causes an analgesic effect time rubbing touching touch induced analgesia cold plunges uh you know whatever morning routine stuff and then people utilize this it feels generally better as the outcome measure right now problem there though there's a problem number one maybe you did compensate using your other arm and now maybe your game has evolved towards avoiding using that joint in that particular way people don't know this this is what's what's weird about this let's again take the Jiu-Jitsu athlete there are Mark how many different moves are there like there's an infinite number it's endless it's endless right and and and this might be getting off topic but the funny thing about Jiu-Jitsu is is that Jiu-Jitsu is because there's so many options it is the the living demonstration of the of the natural selective process of evolution right from from an injury perspective which we'll get but also from a training perspective like if you do one particular move well and that move becomes popular among Jiu-Jitsu Specialists then what happens is that that move automatically gets selected for where people start to train the defense of that move or the or the you know what how to counter that move and then the whole evolutionary landscape shifts towards these other moves right it's like when leg locks came in like and people don't think it of that way but that is living that is what natural selection is right right to at a at a larger scale watching it as an industry does it yeah for sure so getting back to the injury so you hurt your shoulder so now you change your game MH and and now it starts working for you why because now you're doing things that the opponents that you usually train with are not expecting right he went left he always goes right now he went left and now you go oh my God left is the way to go so now you train left train left train left the right shoulder is feeling better because you're doing less with it conceivably right you've gone to the gym and you've selected exercises that will avoid putting you into the position which causes the boo boo to hurt right okay so now you've you've evolved this way now the problem is is as soon as you have to steer right again you reinjure and what's the number one injury you're going to sustain following an injury same injury the same injury right right so options are taken away from the human body way faster than they're given then they're then they're given back earned back would be a better better way right so in this case the should right shoulder options diminished so you just started expressing left shoulder more right and remember using that shoulder more is not always going to make that better right but if you don't do dedicated work to bring this back to its prior state of function and we always say hopefully furthering those Capac even more yeah put a pin in that cuz we should talk about that more so um so the options came down your capacities came down um load bearing capacity came down and now you're just avoiding it so that you can keep doing the thing that you like and know who didn't get the memo the person you're fighting oh yeah they they don't care that you're using your right shoulder a little bit less right now you're just using you're you're you're working at 80% capacity but the person you're competing against doesn't know that they think you're at 100% so you're going to do whatever you can to avoid using that one shoulder and options are even less and you might be slowly building it back up just by resting it cuz that's a part of the process but if you don't do dedicated training to bring back tissue capacity you're eventually like you said you're going to get out of pain if enough time goes by and you're careful with it you will get out of pain but that does not mean you are just ready to go back to a competition level that it is what it was before and we've had plenty of conversations about this about like the return to play protocol not just in Jiu-Jitsu but like in other athletic things a lot of time they use the outcome measure of pain but as you know depending on the tissue whether it's tendon or ligament or capsule getting out of pain does not mean that it is what it was before listen and you can go online and they will there will I've seen there will be let's you know physiotherapists or chiropractor there will be someone telling you that that's all you need to do right there will there are people who have such a a poor understanding of The evolutionary process that they will claim that the body knows so much like it's evolved so long and so that it can deal with these problems and all you need to do is keep getting strong you can't go wrong with strong you know how many strong people stroll into my office brutally injured because they were doing something not even that complicated how easy would it be to take care of the human body it's if it was just strength train just get stronger and then I I saw it the other day so and on Twitter it looks so sexy right when you when you have that little the few sentences and you're like the only way to prevent injury is get strong and then in bold get stronger exclamation point you can only put four exclamation points cuz you run out of room right no no that it's it listen stronger where 100% you are in the area of knowing something you're kind of understanding the problem you're kind of understanding the assignment but you don't really understand the assignment right because when you get injured it is not the body's job to adapt back to the pre-injury level that takes energy and if we know anything about your body it's that your body is trying to conserve energy so unless it is forced to expel energy in a particular tissue unless you're doing that to make that particular tissue that got injured stronger no amount of other strength is going to fix this problem right if you heard that pop unless you're exercises are directly being put into the tissue that popped on an ongoing basis with Progressive adaptation in mind that injury will they your body will find a way to reduce the pain it'll find a way to reduce the inflammation it will find a way to alter the architecture of that tissue even ever so slightly in order to allow you to carry on right but it will not retrospectively say you know what we have some time now let's make this capsule stronger let's make this ligament stronger that is the onus of the person training right and probably the onus of the trainer to try to develop an exercise which will Target that which which is injured 100% right I have so many things pinned from the last few minutes of conversation we have to go back to one of the things actually from like the conversation that was prior to to this which was just talking about decision- making in the training industry and and how people want there to be an easy answer to something that's complicated and you brought up Dynamic systems theory and this is something that we'll bring up at all our courses but like when you're working with another human the reason why I can't give you an answer as to the very complicated question you asked me although it didn't sound complicated but if you asked me what to do with a human being it's now complicated because everything is a system so we are a dynamic system we are a biological system we are complex system we are a threedimensional system we are an Adaptive system and we are a nonlinear system each one of those is a rabbit hole within itself to have to explain what each one of those definitions of what what kind of system that is right but we are all of those things at once and I'd say I think out of all of those although they're all dense topics to dive into the whole nonlinear thing is the thing that the fitness industry really struggles with is that if they ask a question like how many sets or how many reps or how do i j how do I what exercise is best for my shoulder it just popped so what do I do it's like well you're not a computer you're a nonlinear system like there's no input that just equals the same output for every single human that does it every single time so what do you mean what I do for your shoulder you're asking me on the internet I don't even know you right so since you're a three-dimensional complex Dynamic biological adaptive system and it's specifically a nonlinear system like the answer has to be much more harder to get to than you think like I have to ask you a 100 questions to even get to the start of how I would start to think about answering that question right but I especially if I don't have that person in front of me and I can't actually assess them I can't get to the answer which is why the internet is such a funny place that people think it's a good place to give advice and information it's not right which is why we stress so much like assessment over everything F over everything because that's that's where all the decision- making process starts because of the fact that we're a nonlinear system and it's complicated you know what but I I also do understand that people watching people listening in people in Internet and Instagram land or they also may not be able to access a person that does f or take a court so I don't want to leave them in the dark to say well [ __ ] now what do I I can't do anything so if we were to boil this down if you injure yourself calling it a pop is not good enough I don't care who you are I don't care if you're you know you're a simple-minded person when it comes to this you have no the fact is you should learn you have to learn like there there's no there's no excuse you don't have to learn economics you don't have to learn accounting you don't have to learn architecture but you kind of have to have some kind of Base knowledge with regards to the management and preservation of of self sure right it it's and if you're telling me that you work out you're telling me that you at least have an interest in learning right okay so the first things first when you get get injured you need a diagnosis right nine time maybe five times out of 10 you don't need a diagnosis because you'll be fine and and to the extent that fine for you is you know I don't my shoulder doesn't hurt anymore but I don't do jiujitsu anymore you know I just play cards so you're fine you're but but if you want anything more than fine it behooves you to learn what has been injured so now you get a diagnosis what's the diagnosis muscle muscle tear okay there's there's things that you need to do with that muscle tear number one you can't avoid the muscle that tore right and let it heal that's actually not what you want to do because when a muscle is healing it's always a a race between the healing with good quality connective tissue and the healing with bad quality connective tissue if you do nothing bad quality connective tissue wins this is not I will not put this up for debate it's been de debated for as long as as literature has has existed if you want to go back to the um the uh Scar Tissue I wish you saw a podcast I don't remember what number that podcast was with Dr Sodus we've gone over the fact that injury does not lead MRI studies electron microscope studies it's it's right there right injured tissue left to its own accord injured tissue the will fill in it's going to fill in there's you're not going to be left with a gaping hole just like if I slice you down your arm your body just doesn't leave you with a gaping hole even if it doesn't the pieces are it's going to fill in with some [ __ ] right but the idea that that's good quality stuff is wrong right okay so you need a diagnosis I have a muscle tear okay so what do you do with the muscle tear well if you don't put forces into it what happens is cells we're going to bring this right down to some to a level where people can understand right when you injure your something something your body sends out this cellular Cascade certain cells get to the area other cells turn on that were already dormant in the area you know these are the cells which are going to rebuild your tissue so now you have tissue let's just call them tissue rebuilding cells that are in the area okay now those cells do not work on their own accord they need information in order to know what to do okay so what's the information well there's hormonal information which might have cascaded their desire to go to that area right the inflammatory response right but there are no hormonal signals telling them what to do while they're there right they might have signals saying deposit new tissue which tissue do they deposit it's going to be the easiest one to produce that can get spit out the fastest the key is where do they deposit it unless there is some kind of force information going into that tissue the cells that are tasked to create new tissue have no idea how to spread out this new tissue right they're just sitting there and I guess I'll just put tissue here put some over here put some over here so they get this halfhazard laying down of tissue and halfhazard tissue is not as robust as good quality tissue laid out in parall bands so you get this tissue that fills the Gap but cannot withstand forces right so if you know exactly what muscle has been injured yes you let it heal right some tips I can tell you with a muscle tear don't let it heal with the muscle completely shortened this is a bad idea if you tear a bicep you know not a full tear you have to get surgery but even if you do have to get surgery or if you get a minor tear in that bicep for sure don't strap it up like this and let it heal because what happens is the body is going to heal to this shape and then when you take yourself out of the sling now you have a problem right so you do want to bring it to as much length as can be tolerated even when you're icing it or doing whatever you're doing you want to put it at length and you want to move it within painfree ranges of motion such that you're not causing direct pain in the tissue being uh that was injured right me and a big thing that's why people don't realize that's such a good thing is because at length yes is putting a little bit of directional load on it because you have that Ecentric load that happens when your spindles uh all get um signaled to that you're coming to an end range position even if it's a modified end range position right now because you're injured right it's still your brain saying whoa whoa whoa we're done so it puts that little bit of Ecentric load on which is a little bit of directional loading which is why we don't want it to just be in that shorten position the whole time length is a it's a it's a topic that is we can be in our in our seminars were're very specific with the effect of length but to to wrap it all up into a nutshell without the the input of length there is no creation of new architecture right length is what what creates this this this force that tells the system how to create new architecture what's architecture architecture is what I'm referring to is the connective tissue scaffolding where muscles grow right again this is taking mus Muses the muscle that's injured is Tak it's a back seat in terms of The Rehabilitation I'm not trying to rehabilitate the muscle the muscle will regenerate new muscle that's not the problem it's where do you put the new muscle if you have torn connective tissue and I say deposit muscle deposit muscle where right there must be a Scaffolding in order to deposit muscle cells that scaffolding is going to be made better with the input of length and if it does doesn't if you let the connective tissue just not get good inputs it starts to become fatty deposits over time which is not good architecture for muscle it's not usable architecture that a muscle can it's right so you do need to put length you need to um stress it at length in order to try to clear that range eventually painfree right that this is a generic approach to muscles that have popped right right and then once that that that you've you've cleared that how would you clear that well you're going to put it at length and then in order to increase the the stimulus you're going to start adding load to the length now you notice that I'm just adding load to the length what I'm not doing is telling the person to grab something and within the length that's not painful start to repeatedly do reps right why because when you start moving and repeatedly doing reps you start to bias the exercise towards the creation of muscular tissue why because the way muscles move is where proteins slide past one another in a variety of different directions so the movement of these proteins these movable proteins is what is going to be emphasized when you're loading using movement right but we just want to bring that build that scaffolding so you would start to load at length now how much load if you've damaged a tissue you're going to start with no load right which is ISC the most load iterate at that time at that time which is why isometric starts the loading process it's not because we just we like it's it it's because that's what it does it allows you to load that tissue um without excessive weight because you don't need that weight you need signal so you really want to load at length a multitude of times throughout the day so that you continuously run that signal and then as load tolerance gets higher as you start to clear that range then you can start to load the tissue and load it to length y now we're jumping into the Ecentric Concepts these Ecentric concepts are going to take the you know the signal lay down new uh lines of tissue which at one point isometric was enough as you accommodate to those isometrics at certain angles then you want to start adding load into that length which is Ecentric loading exactly in the same lines you know not exactly the same line but if if you got injured that way then you are going to be loading somewhat towards that injury if only because that is how to reverse engineer to load the tissue that got injured what now what do they do in most rehab avoid avoid avoid I have a million I don't know how many times I've heard if you dislocate your shoulder anteriorly for sure you want to avoid yeah having your shoulder abduct and externally rotate which is another way of saying I don't want to speak to the tissue injured I don't if they're going toal halfhazard I just want them to carry on you 100% to load towards your injury hold on let me just make sure I I preface this by saying if you're dealing with a joint instability if you're dealing with a you know fracture there are times but we're just dealing with a muscle muscle strain right you do need to load towards the the area of the injury before I met you and the system I was a chronic ankle spainer chronic ankle spainer yes like a few dozen times per ankle my whole life at least once or twice a year I'd have a pretty bad ankle sprain and they would tell me as they put me in aircast try not to do that yeah yeah like thanks man where were you last time I did it this time this time I didn't think I tried to do it but I must have since you said that um and then like what do I do oh well you wear the aircast and the swelling will come down and you'll be fine you'll be fine it'll heal it'll heal right and it does to an extent but then I would roll my ankle again because there was no can I play basketball again no oh no I didn't say that you it'll heal I said No Force inputs whatsoever to speak to what is laying down in that area um to actually be able to produce absorb Force again at some point I I'm sorry to interrupt you but I want to stop you there in this case why wouldn't we just get your ankles strong right right so for example the fibularis longus and brevis previously known as the peronal um those muscles are tasked to contract when the ankle is going over right clearly they don't always work okay so and if they didn't always work in order for you to tear the ligament which is what you're complaining about with the pain you first had to damage that fibularis muscle so you you you get past the muscular barrier then the damage starts going into the white stuff so why wouldn't just why would you just say Okay strengthen the fibularis group because muscles don't do anything on their own accord muscles are just at the whim of the nervous system which is really at the whim of the information that it's getting from the afference provided for by the tissue in this case that has been damaged right the the the lateral ankle ligament right so you can get as peronal as strong as you want conceivably it was strong before you went over on your ankle I thought so right but now pronal is damaged afference the information from that area has changed so you can have the strongest peronal in the world and guess what happens 60 to 70% of the time in lateral ankle sprains in people who have rehabilitative programs put in recurrent ankle sprains yep so I don't know if your story was over but no that's about it just the fact that even like I I most of the most of the recommendation there was no rehab program associ with it just let it heal it'll be fine um but if I if I did it wasn't it wasn't directionally specific it might have been balanced it might have been this like challenge the ankle in different ways but not specifically to the inversion sprain just challenge the ankle globally MH because that's all that matters at that point is just being upright but it it didn't actually do anything for uh preventing future balance is a great one because that's you're you're told to balance so when you're balancing what is balance balance is the task of you it's asking the nervous system to find ways to course correct right the nervous system has a lot of ways to course correct more ways than people think because most people think that you would be able to calculate the ability for the nervous system to course correct if only you can count the number of muscles and the direction that those muscles contract in and then reverse engineer how many muscles you have to train but the fact is is that muscles do not work in one line n muscles are not what people think they are the idea that it's not a pulley the bicep just doesn't do this it does a billion other things so because there's the options to do a billion other things the nervous system can course correct for a small ligament damage by calling on millions of other lines of tissues avoiding the only line of tissue that matters at that point to start stressing so even if you got your rehab you have a red th band you know go this way go this way go up go down and then balance and but it's brilliant that it does that from an evolutionary perspective because from an evolution perspective it doesn't care about the ligament and getting it back to the prior set of function it wants to keep you alive yes so choosing the other options and now stressing different things that weren't meant to be stressed for this ligament is a better short-term strategy but a terrible long-term strategy for health I don't hate evolution B I'm big fan big fan of all of this it's it's it's incredible the fact that there's so many um there's such an abundance of options uh that the system can use the fact that you know in an area that might have 10 muscles you actually might have 10,000 muscles because each muscle each muscle cell is in its own right its own muscle that responds the same cellular that the whole Global muscle might respond so it's incredible the redundancy is amazing yeah but the redundancy also leads to problems prove it sure look at the prevalence of re ankle sprains following an ankle sprain right this is not an opinion this is this is fact when you go over on your ankle chances are you're going to go over on your ankle again if you've torn your ACL and had surgery I've done this in rooms of hundreds of people I say put your hands up if you've had an ACL surgery people's hands go up I say keep your hands up if you had it done a second time most people's hands stay up right just get strong you can't go wrong with strong so you're saying that all of the people who had re injuries they just weren't strong enough you know these people a few more deadlifts would a few more you know ankles this way that way up and down and we would have been fine right right and I'm I'm surprised actually at the the industry that we're in that I'm in specifically in the therapy industry that we don't see the specifics of this like that that is your profession if you're a chiropractor physiotherapist you're or if you're a real detailed trainer your profession is predicated on the idea that you are specific right that you are are analyzing the system from a deeper level or else literally whatever injury you get I could just you know give you a predetermined exercise program which is what most people do right oh I know I have oh you have an ankle sprain hold on SI through ankle sprain enter red thean 3 * 10 could you imagine if draw the alphabet with your toes you imagine if I go to wests side and somebody injures themselves like let's say they strain or PE and they and and the thing says red theand 3 * 10 red some of these dudes use red theab bands to floss their teeth so what is a red theand 3 * 10 what does that even mean like how is and you were talking about that before how is that a an outcome measure how many how many reps do I need yeah how many sets how many sets do I need I don't know I know that you need to challenge that tissue right right to the point you know the the capacity of the tissue is here it got injured so now the capacity is here your job is to find the the the capacity the new capacity and just work slightly underneath it in order to try to slowly bump it up bump it up bump it up bump it up bump it up going back to the person who tore their thing you're trying to bump up now they can do Ecentric load now they can do a little more Mor Ecentric load now after you know a few weeks I have scaffolding now let's start to also put some red muscular tissue into that scaffolding yep by the way I hope this is another is bringing me to another thing when you put red stuff when you're training to add muscle I think it's important that lay people understand that muscle is simply the speed Governor that is used to function or to pull tension into the connective tissue so that's all that muscle is Right muscle increases strength yes strength is speed speed is strength so muscle when you put muscle in an area you're trying to teach that range of motion how to move through a range at a particular speed right which adds another area of complex complexity so let's go back to that Jiu-Jitsu person who was taken into an armar very quickly very quickly so quick that they couldn't respond and they tore okay or whatever it is so now now you have that muscle let's say that you you follow the lead you do isometrics you do eccentrics nice slow prolonged Ecentric then you go I got to put some muscle in there so you grab that theand and you start you start going at this speed and now it starts to feel better and now because it feels better and you say well I added connective tissue scaffolding and I've added muscle I should be okay no you are not okay you are not okay because there's one more level of specificity needed here and that is what speeds were you training at right because if you were training at slow speeds the repertoire that you've taught that muscle to function in the speed menu is a very small menu of speeds that it's able to Output right right and if you're not training that tissue to to contract with speed the exact speeds that you're training with it's not going to work let's say you take a person training wrestling and they get into a position where they have the underhook here and then the person gets up as they're pushing down and then Bang all of a sudden I've torn my Peck off the bone okay so the PEC was torn off the bone in this position I want to see the program of that wrestler or MMA athlete or whoever it is I want to see what they were doing mhm nine times out of 10 they were doing the exact same thing that most people do which is they were selecting from named exercises right and because they wanted to be powerful they probably selected exercises that they have noticed other powerful athletes performing a powerlifter is powerful I want to be powerful I want to train like a powerlifter this is the this is the an equation that's consistently run right so now you take that wrestler okay and you train them in powerlifting or I I'm being spe specific but let's just power or any other name that so you're benching right you're you're taking a bar which can only go so far you're hitting it here you're pushing your arm is bent at this degree so you're pushing uh and you've been doing this time after time time after time you're getting stronger right you're getting more powerful doing this but then your arm is put back here and in this position right barbell doesn't go back that far the barbell doesn't go back that far the last time you were back that far I don't know when it is I don't know if they were monitoring the ability for the humorous to move in the scapula in and of itself because if you have a rest if all you're doing is this there's a your whole shoulder uh capsule will start to wall itself off in order to allow that to be done over and over right so I don't know if they have the because maybe now the the workspace the ability for the the arm bone to move in the shoulder socket is restricted right so that work space is restricted now if you're going to put me back here if the joint can't get you there well then the overlying muscles are going to stretch that much more now has to and now you have muscles that are compensating for the lack of shoulder Mo independent motion that are at a very elongated position that you have not trained to in a long time because you probably didn't do any training at length to that tissue if you did some training at length now you got to ask yourself at what speed when the person went down in the what was the speed that they went back into that position and then you say okay when were you training at that position at the speed that would be needed to train the system to understand how to respond to forces coming in at that speed okay and now you say Dre this this is this is stupid there is there it's so specific that that you it's impossible to do it's not impossible to do because just Tak some planning when I train wrestlers I know the positions that they're going to be put into as a matter of fact the injury profile of a sport is supposed to dictate the training profile for that sport if the injury profile does not alter the training uh profile for the sport what's the point of collecting that data the point of knowing right right if I I I've been to NBA teams while long time ago when I first started with them and what's a what's a prevalent injury same one you had ankle sprains I go where in the program are you trying to prevent this from happening and the original there you go balance that was the original answer well we get them to balance on a bosu with their eyes closed while reciting the alphabet backwards in Swahili while they're throwing things and they're touching and they're doing all these things so in other words you have you have time set out in your training to display the ability for the ankle to course correct when doing random things right okay but you're not training that because the ability of course correct is dependent on the tissues that the nervous system is calling upon in order to course correct you know what the basketball player is never doing staying still on one foot on the court for sure by the way what they're also not doing is they're not being challenged at neutral because what you Goos and you're balancing and you're you're to keep your ankle in neutral but that's not where the injury happed happened at length it happened all the way outside of neutral and not only did it happen at length it happened at length while 230 lbs of the athlete was crashing into that ankle more if somebody else fell into you and fell on you and everything else now you could say well you're never going to get an ankle that's going to be able to take you know 400 combined pounds of force how however that's why we say injuries are not preventable they're only you you are able to mitigate the damage less damage happens and how does less damage happen you increase the force absorption capacity where in the exact tissue where the force will be felt right just going to get strong just getting strong in a billion other ways is not the way that you needed when that injury occurred so what should that wrestler have been doing that wrestler should have known you know arrest this is very common you know you're getting a whizard this position is very common shoulder in extension is very common abduction external rotation is very common this position is very common now and there are speeds that are very common and every one of those positions and every one of those speeds an exercise can be developed to mimic that what's the name of it though there is no name and that's the problem exactly the problem so if you're a lay person I get it right it's a there's a lot right but if you're a trainer you have no excuses right right I want to go back to something you said about the wrestler example because you insert any sport here at this point really but the wrestler because he wants to be powerful chose another powerful person to replicate which was the powerlifter but what he's really doing if we could acknowledge we talked about it earlier that powerlifting is its own sport it has its own rules it has its own goals the wrestler is choosing another sport to do in his downtime or training time but notice that the powerlifter isn't wrestling in his downtime that's right because that would be a huge waste of time yep because he does not need the demands that the wrestler has he needs to just understand his sport what am I trying to express what are the displays of strength that I need to accomplish what tissue behaviors do I need to train to accomplish getting from my point a to my point B so wrestling doesn't fit into any of that NOP so why are our athletes looking up to Olympic lifting and powerlifting as the best EX ex of power or speed or whatever else no those are just specific sports that are using power and using speed in their displays of strength or athleticism but you like you don't if you're a runner and you want to get more explosive that doesn't mean explosive means Olympic lifting that's just one expression of explosive power I I would say that you could probably Garner a lot of information from powerlifters in the way they approach the programming you know frequenc as to how to Dev yeah like another example is you know in a soccer team they might say or a hockey team they might say we need more power so they'll give them to the Sprint coach but I don't need them to make him a sprinter it might be that the Sprint Coast H coach has exercises that put the person in the parameter so that their tissue responds by getting faster right but the coach's job of the hockey team is to take that concept the conceptual framework as as to how they approach you know and then apply it not to the Sprinter but to the the hockey player body which means the exercises are going to change they're not going to be the same now if you do you you you will get faster probably at at hockey this is not a one to one right but eventually there will be diminishing returns and that's the problem there always is di return and the problem with the human body is is that if you don't train if you do anything you're going to get better right to a point so people get started on the wrong foot not because exercising is bad but they just start to believe oh I could do anything and any amount of sets and any amount of reps and any exercise that I see other people doing and I seem to get better because of it y because this that doesn't last long it doesn't last and then the repercussions of that don't come direct they come in the form of nagging injuries they come in the form of reinjury right they come in the form of you know and people don't necessarily correlate that to being the problem right but you know there's people have been bench pressing for their for extensively since they were they're 40 years old for 20 years yep you were bench pressing for 20 years you should bench press 17,000 how much do you bench press and then when you actually get the answer I bench press approximately the same amount that I used to bench press right with a shoulder that feels worse okay so you see what I'm saying with with the shoulder that more so something is is is drastically wrong right um and it might not be as obvious as it should be that's what I got got to before unfortunately the problem really lies in the fact that most people just don't put forth the effort to understand how the body works well enough right it's misunderstanding but I mean if you're a Jiu-Jitsu player you have you have to learn like you you do you need to learn about the body you have to ask questions about what Jiu-Jitsu is that makes it it a something that soccer is not and the essence of that something needs to be trained in a progressive manner in order to increase the loadbearing capacities that are involved in in Jiu-Jitsu y right you're not going to lose a Jiu-Jitsu match because you didn't deadlift enough right it's so insulting to the sport or to the art of Jiu-Jitsu to say you know what if I only had I've almost never heard on my dead Li I've never heard a player say I I could have got out of that rear naked choke if only I had Romanian deadlifted 20 more pounds I've never heard that right usually they say that I lost specific capacity in my ability to let's say keep hold of the arm in this position and then I go well when do you train that I don't and then a lot of people say well then you have to train everything well you don't have to train everything you just have to have a more suitable outcome measure that represents the function of the entire system IE what do your joints do what are they capable of in what directions are they capable of absorbing force and applying force in what directions are they capable incapable of applying or absorbing forces take training and direct them at those ranges right and since Sports is a dynamic like good programming doesn't make everything better all the time year round we live in reality never does never does so like good program people that are the best at programm are saying hey for this block we're going to try and bring this up bring this up bring this up and we kind of just have to hope to hope to maintain the other qualities and we we move into our next block we're still going to keep this one but now we're also going to work on this and we're going to work on this work on this and try to maintain these other qualities that we brought up in the last program but they in reality land they're going to fall a little bit because you're no longer putting a ton of attention towards them another block we're now going to bring this up this up this up and try and maintain this so things are always rising and falling rising and falling and the people that are best at programming just play with these dials and variables enough to keep things Rising more than falling so if enough time goes on and you have someone that's programming for you well long enough you end up generally globally better and uh able to put more output into whatever the thing that you're training is I I think also the problem is people also have an un unrealistic fear of losing uh capacities that they've gained yes so you know like I that's try and work on everything at once yep I've seen I've seen this you know I have my knee is is really bad why is your knee bad I have pelop femoral problems uh and I have medial joint arthritis let me see your program you squat twice a week well yeah of course I squat twice a week why I have to look at these things I have to maintain my quads right I have to maintain my my ability my quad there's no other way so it if you just took all of the energy you were putting into your squatting which redirected that energy into maybe fixing your joint capsule in your knee or the or increasing your workspace in your hip like when we do workspace in the hip I I mean I'm I'm running these people at maximal efforts remember we talked earlier about if you're doing cardiovascular work and you're doing it for the purpose of improving heart function your heart doesn't give a [ __ ] about what EXC size you chose it's just within a certain range for a certain time it's getting the adaptation we want that's all that really matters so if I take all of the energy that you've been putting into your max effort Squad and I said you know what let's take a 6 to8 we wave out of your squad and apply it towards giving your hip the range of motion it needs to squat well people think they're going to lose their quad size they they people you know people don't work out for a week they look in the mirror and they go oh my god I've deflated right and then I got to get I got to go back into the gym I I got to do this particular area of my quad because this I'm going to lose the tear doop shape of and you know I always laugh with people because you know we get to see people over and over and over and for the most part people stay the same like people get it doesn't build quickly yeah you're you're 165 lbs you generally look like this yeah you got an injury it's it's three weeks later guess what you're probably 165 pounds and you probably look the same yeah 10 years later you've been doing all of the amazing training you've got guess what you look like yeah5 unless you're really going after a capacity like I started bodybuilding I started this right you have plenty of time to alter where energy goes in order to fix the problems like if if you're not trying to train the problems what's the point of this I just one of do things I'm good at is what I I really think that the the dopamine serotonin reflex if we're going to call it that is what's being served in most people's training right it's I'm going to the gym today what's day man it's arm day don't mean don't mean don't mean don't mean you're driving to the gym don't mean don't mean don't mean don't mean you get in front of the mirror you start training you see the vein serotonin yeah I love this this feels amazing and then next day what do I got to do I got leg day [ __ ] y don't mean don't mean don't mean don't mean don't just a little bit just not to say and then and then these these like everything you do if you think about it from the dopaminergic pathway everything you do or have ever done or like to do or will ever like to do is is an addiction yes everything like everything everything everything everything is an addiction you're just at the whim of your your hormonal outputs and and and when dopamine's release versus when you're here and now neurotransmitters your adrenaline norpine phrine serot you're this chemical balance is what you're playing with which is what makes everything we're saying a little more difficult for some people because I told you earlier like if I do my job right and I assess you and I give you what you need yes it is not going to trigger the same dopamine as arm day no right and you are not like you're going to struggle with it it's going to be hard it's often uncomfortable it is working a capacity that has been lost and you told me based off your goals that you want it back so we have to work on it we have to train consistent stantly and attack this in a way that's going to to change your your biology um and that is not as fun as arm day it is not as fun as arm day nothing is as fun as arm day yeah for sure CF day is not as fun as arm day some some would argue yeah you want to do some general questions or we're good you got a podcast there no mastering the systems we were trying to do a master in the systems and it became a podcast I think what was the topic of the podcast I don't know topic is convo with [Music] [Applause] [Music] Dre