Ryan Flaherty Interview | The Tim Ferriss Show (Podcast) | Transcription

Transcription for the video titled "Ryan Flaherty Interview | The Tim Ferriss Show (Podcast)".


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Intro (00:00)

optimal minimal this altitude I can run flat out for a half mile before my hands start shaking can I also put some questions? now what is it? I brought a new panda hand what if I give the obvious? I'm a cybernetic organism living tissue over a metal anthoscour my 10 Ferris Show this episode is brought to you by soothe.com the world's largest on-demand massage service what? and let me tell you I have a high bar for this stuff I have body work done at least once a week because I broke my body I have 30 plus fractures and 100 plus MRIs I need body work so I have a very very very high bar for that soothe which I've tested I tested my assistance tested my employees tested delivers a hand-selected licensed and experienced massage therapist to you in the comfort of your own home hotel or office in as little as an hour I've tested them in San Francisco I've tested them in Austin I've tested them all over the place and I have to say I was really really amazed at the quality of therapist and I do not accept mediocrity at all in this area the process is super simple think of it as uber and reform massages right? you choose the kind of massage you want say Swedish or sports massage deep tissue whatever then if you want you can opt for couples massage I imagine that's an edge case as the tech people say but whatever you set the length of your massage let's say you want 60 minutes 90 minutes 2 hours and let's be real if you want a proper massage go for 90 or 120 minutes for God's sake and you select the gender of your therapist and then click you're off to the races they bring the massage table sheets oil music so you can unwind no matter where you are and I have used this at Airbnb's, hotels, etc soothe this in 50 cities including most major US cities as well as London, Sydney, Melbourne, Toronto and Vancouver so number one download the app soothe S-O-O-T-H-E in the iOS App Store or Google Play Store and then use the code let me try that again use the code Titan20 T-I-T-A-N-2-0 Titan20 all caps to get $20 off of your first massage that's a lot that's a very good discount so you should use it so again download the app soothe S-O-O-T-H-E and try out the code Titan20 all caps for $20 not percent $20 off your first massage and if you're anything like me I have been paying and I've been enjoying so give it a shot try out soothe and your muscles nervous system and sleep will thank you for it what the fuck kind of read was that it was pretty good that's what I think ok enjoy bye this episode is brought to you by LegalZoom I have used LegalZoom myself for many of my businesses and many of the icons on this podcast have actually used LegalZoom for instance Matt Mullenweg of WordPress fame CEO of Automatic which is now worth more than a billion dollars first incorporated his company on LegalZoom LegalZoom is a reliable resource that more than a million people have already trusted to help with their businesses whether that's setting up a will doing a proper trademark search or putting an LLC setting up a nonprofit or finding simple cease and desist letter templates man do I use a lot of those LegalZoom is not a law firm but they do have a network of independent attorneys available in most states they can give you advice on the best way to get started provide contract reviews and otherwise help you run your business and important there are no surprises LegalZoom provides complete transparency that means upfront pricing customer reviews and satisfaction and guarantee check out LegalZoom.com today to see how they can make life better and easier for you and your business if you're pretending to be a lawyer on the internet then you are asking for trouble put together the safety nets get your tees crossed and your eyes dotted enter promo code TimTIM at LegalZoom.com to save 15% that's T-I-M for 15% off check it out LegalZoom.com Hello boys and girls this is

Running Techniques And Training Tips

Introducing the private coach to get (04:36)

Tim Ferriss and welcome to another episode of the Tim Ferriss Show where does my job to deconstruct world-class performers to figure out how they do what they do and to dig into the details that you can apply to your own life and this episode we have a treat we do not have an entertainer we do not have an actor we do not have a military strategist we have a performance specialist specifically athletic performance and Ryan Flaherty on Instagram @Ryan Flaherty won the number one was introduced to me by Dr. Peter Tia and those of you who have heard my episodes with Peter Tia know that many good things come from Peter this is no different Ryan Flaherty is the senior director of performance at Nike prior to holding that position Ryan was the founder and president of prolific athletes LLC a sports performance facility in San Diego, California where he trained some of the world's best athletes his clients include you may have recognized or heard of these names Serena Williams, Russell Wilson the Arizona Cardinals, Marcus Marioda James Winston and hundreds of other professional athletes and while he is perhaps best known for dramatically improving his athletes athletes athletes that's the right word speed more and more athletes and coaches seek Ryan out for his training and guidance on injury prevention and we dig really deeply into that in this episode many of his clients have made remarkable recoveries from injuries and several NFL teams in European soccer clubs have sought out his methodology to implement into their own training programming Ryan developed an algorithm called a force number that is based on the trap bar deadlift also called the hex bar deadlift and bodyweight to predict speed such as the 4-yard dash this was a really fun interview we got into the weeds we got very very nerdy if you enjoyed for instance the Pavel Tazulin episodes, the Charles Pollack went episodes, Dominic Daggastino or Peter Tia then you are going to love this one it takes us a few minutes as it almost always does to warm up that's a limbering up round and then we get into all sorts of stuff we talk about exercises for reducing injury potential we talk about the force number and exactly how he uses the trap bar deadlift what do exact workouts look like sets and reps rest intervals lay it out start to finish from warm up what does one of these workouts look like we talk about glued meat exercises perhaps you saw some in tools of Titans in Peter Tia's profile that was a directly from Ryan and variations we get into all sorts of nitty gritty details how he helped meb kefzlyzki I think it is trained for his stunning Boston marathon victory how does he go from sprinting to long distance running how does he predict which athletes are going to get injured so whether you are trying to become a better athlete you are trying to become less injured or more resilient in any type of training or maybe if you're a bookie looking to bet on different teams and athletes or bet short certain teams that are going to get injured there is something for everyone so please enjoy my conversation with Ryan Flaherty the savant of speed Ryan welcome to the show hey thanks for having me appreciate it I have been hoping to connect for quite a few months now and we've had a few actors behind the scene trying to connect us for a few months and here we are so I'm super stoked to dig in and I thought we could just start with some basics so you are very well known for saying that speed is teachable coachable but almost everyone out there says it is not it is innate so how did you come to that conclusion? sure I mean you know first and foremost I think when I was a young kid kind of a funny story but when I was young I was playing baseball and both my parents are athletic and you know so they kind of knew some things about sports and I was you know hit I was that bad I hit a line drive to center field and I got thrown out first base and I can remember my dad yelling unhitched the trailer as I was running I was running so slow basically I was a young kid to hear from

Why Ryan believes all of us can learn the skills to run faster. (08:16)

his dad in third grade but I was you know I was really a really slow kid when I was young I grew fast and just couldn't develop speed all the kids were faster than me in my class and my teams and so my mom actually put me into track and field when I was young and about fourth grade and by the time I was in fifth sixth grade I was the fastest kid in my school and what a lot of that was from was just me understanding and learning how to learn and learning how to

Running is a learned skill. (09:02)

do it and so once I did that I kind of opened my eyes the idea that you know obviously it was not something I was born with in any way but it's something that was learned and it was a skill that I really put a lot of time into understanding and learning and you know as I got older and I've been in the sports performance you know training field for a long time one of the things that I think is you know kind of funny to me as I point out to a lot of people and parents is that you know if you can imagine a small thing pool one of the first things most kids would do would be learn how to swim and yet every single sport on ground is requires running and yet we don't teach kids how to run it's just kind of like throw them into the sport and they'll figure it out but that's one of the big things I think I've been trying to help educate people on is that the one for most important thing you can do for your child is just teach them how to run properly and then every other sport will kind of come easily to them and I think you know over the years of more and more and I realize quickly through you know just the research is that speed is actually a skill you can learn and it's something you can train also and it I mean it seems to me like you have just as you said I didn't learn to swim speaking as someone who's extremely terrified of swimming and for a host of reasons didn't learn to swim properly until early 30s yeah it is it is incredible that anything on land that is dependent in part whether it's NFL Combine and you're doing something like a shuttle run I mean the difference between first place and say third, fourth, or third also ran is highly dependent on the technique number one but also certain attributes that you can develop and I'd love for you to share with us perhaps some of the experiments that you did at USA Track to figure out how to better coach speed.

What can === Track tests teach us about running? (10:18)

Yeah absolutely so what I ended up taking I needed a sample size that are all like similar skill level and talent level and so I took 30 Olympic A standard sprinters and ran them on four-site treadmills and so the Olympic A standard sprinters have hit the required marks to qualify for the Olympics. Now in the United States it's different just because we're such a high level that you have to be much better than just the standard but in other countries and a lot of other countries you can hit the standard you're in and I took Olympic A standard sprinters and I test them on a four-site treadmill and what I quickly realized was it wasn't about how much force they were creating or how great their technique was it wasn't really until I realized that and I think you're familiar with the study that was done by Dr. Peter Way and which is mass specific force is kind of king. It's more than anything it's how much force you can create or what your body mass is. So to use an example it would be like if I told you to go run a hundred meter dash or fifty pound weight vest on and record your time and then we took it off and then we recorded your time you'd be much faster without the fifty pound weight vest on well and firstly if you were just to increase somebody's lower body strength by fifty pounds without adding a single pound of lean muscle mass you'd also have the same results with improving their times based on them improving their lower body strength to mass ratio and so quickly you know through that the study of all the athletes I realized okay so majority of what comes down to for sprinters are for people to be fast as they have an insane amount of strength over what their body mass is so an incredible ratio between that strength to weight ratio and so with every athlete I train now whether it's Serena Williams on the tennis court or you know a football player that's going into the NFL Combine it's about teaching them how to improve that strength to weight ratio without increasing any lean muscle mass so I think that's that's the key and then and then secondarily that you know mechanics play a part in part of those mechanics if you imagine when you run when you watch an athlete run from the side of their foot in their swing phase when they're running looks like it's making a circle well if you have a big circle a big wheel that would cover a larger distance than a smaller wheel wheel and so what I try to do is help them understand how to make larger wheels with their feet in order for them to cover more ground which increases their stride length which in turn helps them run faster times like to give an example you say bull takes 42 steps to run a heavier dash or and so ultimately what you're trying to do in improving somebody's speed is helping them limit the amount of steps they take to run whatever particular distance they're going whether it's a marathon or it's a hundred meter dash which is also in some respects very comparable to Olympic swimming right I mean you look at the sort of stride length and efficiency of top swimmers and there's

Winning Pool. Why=== it sometimes better to strike with your heel? (13:42)

there's a direct parallel just a just a side note I guess which I've always wondered you hear a lot say in certain running communities about striking with the midfoot and so on how much attention do you pay to the the impact point on the foot when you're trying to say increase the size of that wheel does that naturally lead to more impact closer to the heel or is that something that has been over emphasized you know I don't think it's been over emphasized as much as it is the placement underneath the pelvis so I think more than anything it's kind of like where the foot striking in relation to the center of mass is most important so when you're looking at somebody who's with a midfoot strike so I do focus on midfoot strike but more than anything I focus on where that midfoot strike is occurring whether it's occurring you know out you know millimeters in front of the pelvis of directly under the goal is to get it as underneath the pelvis as possible so you want the foot midfoot strike to happen under the pelvis which is more of what I focus on in that big circle the mechanic the teaching of the mechanics with making that heel you know if you can imagine the heel stepping over your opposite knee when you sprint is the goal and so and then and on ground contact in the landing phase you want the foot to be as directly under the pelvis as possible and for sprinters do you how much do you think about stride rate it's people have read born to run there many books and they talk about well you should go from say 90 a name for 180 and you should use some type of metronome or

How much should I think about stride frequency. (15:18)

auditory feedback so that you're increasing your steps as a foot falls per minute effectively how do you think about that in the context of what you do if you do it all yeah totally no I absolutely do and I think I think the biggest thing is it's again everything I'm going to talk about today it's all about specificity as you know like once if you're training for performance and for particular sport performance then you're going to train a very particular way that we're focused on you know the minutiae of those things that will best help that person perform better however when you're transitioning into more of like a you know static runner or just in terms of training for health a lot of what I'm going to say may not always apply but it can't apply in certain ways and so I think with that being said I think you know the way I look at it is stride length and stride frequency the majority of the time our products of how much force you create with the ground of what your body weight is so your mass specific force your stride rate stride rate and and length is actually a product of that so more than anything instead of focusing on that I'm focusing on on one hand the mechanics of sprinting but I'm also focused on if I know if I can improve strength to weight ratio in the way in which I think we can get a little bit more deflator is I know for a fact that stride length and stride frequency will also improve those are byproducts exactly and so instead of focusing on one or the other I just focus on the one that affects the other so let's I'm sorry I'm so excited to jump into into this again a little overzealous go ahead no no worries and I think that's the biggest thing all the research I've done even in the weight room is I'm looking at the exercises that can have the greatest effect in a multitude of ways not just in one specific area so I think because athletes just like human beings have have a limit in the amount of time they have in a day they don't want to they can't and and trainers can't spend the amount of time in the weight room that most people think they can because they have all these other things going on you know and so it's what can I get the most bang for my buck to improve the most amount of things in the shortest period of time is what I do with elite level athletes just like I would with CEOs or recommended for you know other people in terms of that don't have the time to spend two hours in a gym you want to get the most bang for your buck and so I've really focused on researching exercises that give you that in order for them to get the greatest improvement.

Force factor. (17:54)

Could you and this might be a good place you tell me to segue or it's not really a segue because it's all very related force number can you talk about what that is. Yeah absolutely and so so when I was studying the speed and and sprinters with USA track and field that I what I found quickly was that once the at once the sprinters hit a certain distance right around 30 to 40 meters they actually maintained and held the exact same split for the rest of the race. It was actually the athletes who ran the fast times like the Usain bolts of the world were actually the ones who were slowing down the lease but really when you looked at their 10 meter splits it was almost identical all the way through the finish. And so what I came to realize quickly was that there was a correlation there between who could hold the top and speed the longest and who was winning the race and so when I was looking at that and then then inversely was looking at the athletes and measuring their mass specific force in the force plate treadmill what I realized quickly was okay there's relation to the athletes who have the highest strength to weight ratio or the force to mass specific force force to mass ratio in the treadmill that also recovering the same, you know, lowest splits in their 10 meter 10 they're flying 10s and in the honor of your dash that all of the athletes came to me after that were like this is awesome this is great you know but that like hey how do we have how do we improve this. And it was kind of a light bulb that went on for me really quickly was that I think what most researchers scientists spend time looking into is diagnostics and assessments but what most people really need is ways to improve it. So unless you come with a diagnostic that you can actually show them improvement and show them how to improve it they're almost meaningless. And so what I spent the next five years doing was spending time in the weight room and and and correlating the data between every exercise I so I tested the same athletes in the weight room on with squat power clean hand clean front squat leg press leg extension, so everything you can think of under the sun and and and measured their one rep max in those exercises in their body and their body mass and compare that to the force plate treadmill study and it didn't correlate until actually got to the hex bar deadlift, which is also called the trap bar deadlift. Yeah, yeah, yeah exactly. The bar that you step into with the handles on the side of the body instead of the bar being in front. Right. And when I when I started testing the same athletes with the expert deadlift the trap bar deadlift max in their body weight, it actually directly correlated to the force plate treadmill study at their max velocity and top speed and so I realized quickly. Okay, if this is the order in which they ran the 100 meter dash time in by their expert deadlift max and body weight, and I improve their expert deadlift max without increasing body weight what I see the same improvement their speed, and over, you know, the past seven years of testing that I have. If you have a not totally sedentary but former competitive athlete who would like to use a protocol to improve this relative strength that we've been talking about sort of pound per pound strength output using the trap bar deadlift or hex bar. What what what might the protocol look like, you know for most people I would I would generally start them with with somewhat of a hypertrophic strength phase for a while just to get them used to the lift is getting you know get their lower back strong enough to be able to get to the power phases. What would that first hypertrophy phase look like. Yeah, so I would go I mean I would do probably three to four sets of eight of your 65% of your max for one to two weeks and then I would I would I would shift up 5% every week leading up to about 85 90% where I would go for reps of five or three so based on the percentage of your that you're lifting. So let's say 65% you're going to be between six to eight range there when you start to get 75, 80% you want to be in the five to eight rep range and then when you get above 85% to 95% you want to be between two reps and five reps so more than anything what you're trying to do ultimately is with the amount of cross sectional muscle fiber that your body currently has you're trying to stress your nervous system to recruit the largest motor units possible. And to do that you have to leave heavy you have to lift heavy weights in order to recruit the larger motor units because ultimately what most people do when they exercise and they lift weights is that they're they're stressing their body, eccentrically isometric concentrically and they're adding lean muscle mass they're also recruiting motor units but they're also but they're also adding the muscle mass at the same rate. What we're trying to do and the cool part about the hex bar deadlift is at the very top when you when you push away from the ground and you're in a standing position away from the ground. I actually am going to coach you guys to let go of the bar drop it so there's no eccentric movement in the in the in the exercise so that way you don't tear sarcomers add lean muscle mass. And and that way so you're stressing the nervous system to get stronger recruit large motor units but you're not actually tearing muscle fiber down and adding more muscle mass. And so I would go every two weeks I would just adjust 5% and and go up 5% for about 48 reps for 65% I would say four to six reps for like 70 75% four to five reps for 85% and then two to three reps for 95 to 90% and just progress that way. And everyone it's all relative so it doesn't mean everyone's going to lift to 500 pounds but but ultimately what you're trying to get to is an elite level football player like a four or five 40 or dash four four 40 or dash would be a 3.2 times their body weight in their hex bar deadlift to run that time. 3.2 times body weight yeah and what I find it is in most like you know healthy adults they can they can generally pull about you know anywhere from 2.2 to 2.6 times their body weight in the in the in the in the export deadlift max.

What is an ambitious, yet realistic goal for one year (23:13)

And what would be a good objective if perhaps 3.2. What would you from the outset if you said in a in a year's time I would like to get you to X times body weight and does it differ for men or women or is it the same. No actually you know it's kind of funny it's it's the same the funny part is when I have like so right now I'm training a lot of the top NFL draft hopefuls guys that just finished their college career. And they come in the weight room they'll see you know some of the female Olympic sprinters that I have training and the females are 135 pounds are deadlifting 440 pounds. And they'll walk it in the first day and they'll hit 385 and it immediately humbles them to realize what have I been doing for the past four years of my life because those women over there are deadlifting 100 pounds more than I am. But it's pretty funny but in a way. The pounds less exactly yeah so no no I think you know I mean I think reasonably over the course of so there's a question that like what could people get to over the course of a year. Yeah what would your goal for someone who's reasonably fit but by no means a NCAA or Olympic sprinter. I think over two is a great goal for somebody like that. Got it. And that is for one rep maximum or for a given rep range. Yeah so I think over two times their body weight for one rep maximum so to give you an example let's say you're 100 pounds or goals 200 pounds. You know for sets of five you want to want to do 170 pounds for five that would be you know to get you to 200 as your max. Got it 85% of your max. Got it got it so 85% times five reps. Got it. And when someone goes through the the muscle building general sort of hypertrophy.

How much time should be spent on lower body work each week (25:12)

Base building once they've done that and they're working on the relative strength and the neural drive and the recruiting of these motor units. And focusing on that how many times a week are they doing a trap bar deadlift workout and what would such a workout look like. Sure yeah so I mean for the elite level athletes generally I'll have them do it anywhere between one to two times a week. It just depends on the amount of time I have with them for certain athletes like Serena Williams when I work with her in the off season I generally have her like in November December so I only have two months with her so it's all kind of easier into it and build up to two times a week towards the end but if you have a long period of time I would go one day a week and then alternate with another complex exercise the second lower body day you do that week. But I think two times a week and you know if you're starting to hypertrophy phase I would say four times eight at 65%. I like to pair it you know with with some sort of plyometric to continue to recruit those you know fast which those larger motor units. And then and then from there I go into all like auxiliary single leg unilateral exercises to help you know fix and balances or train the body in a way that we're not working bilaterally besides that one expert deadlift so I would do a expert deadlift for the plyo and then some couple single leg exercises. I'd love to dig into some details so let's just say let's pretend since I need the pat on the head let's pretend like I'm an elite athlete which I'm not but let's just say I'm ready.

A detailed example training session (26:41)

I'm coming in to do this workout and my body's prepped for it so I walk in what does the warm up look like and then when you get into the deadlifts what are the sets and reps and rest intervals. Like walk me through the details of what that and of course it's highly individualized but you can just make up some. We don't even need to get into the numbers you could use percentages but. What would the warm up and the whole thing look like. Yeah so generally I like to do some sort of a dynamic warm up so some sort of movement warm up not just getting on a treadmill or on a bike and running or biking I like to. You know do some walking lunges some walking lunges with a twist some walking toe touches some quad stretches walking a skip straight leg skips that type of thing to kind of get some blood flow. And to help increase range of ocean you know I have athletes start with a foam roll. Just to get again blood flow just to warm the muscles up a little bit. Or a power plate some sort of vibration plate if you have that access to that and then a dynamic warm up and then I would I would then get into some activation so I'd do some like light loot activation. Where you do some hip bridges or something like that just to fire up the glutes. And I do some quad activation where which would be like some no weighted step ups you do like two sets of eight of that by itself and then you get into the hex bar to the form up which would be. Probably two to three sets that you know 50% then 55 to 60% and then we were. How many how many repetitions. How much. That's. Five and six. Okay got it five five to six reps of 50% of your working weight. Correct yep yep and then once you get to 65% you'd start your your your your round and so. How many minutes of rest between the warm upsets. I would say a minute. Okay, pretty sure. Yeah, yeah you're going under under a certain. And those are full eccentric a concentric eccentric or you dropped. Okay got it so you're not dropping the bar on these. I am not no. Got it. And so and then once you get into the into the into the working set then it would go concentric only and I would go and obviously get right back into position so it's it's stand up drop stand up drop stand up drop eight times in a row. Eight repetitions. Yep with what percentage of your one remit. 65%. Okay got it. Okay. Yep for the first two weeks so we'd be like in the hypertrophy phase and then I would. Rest 30 seconds and then I would pair that with like a level one plyometric which would be like a basic squat jump and I would do that five times and more than anything in plyometrics what I think.

The purpose of plyometrics, and how to do them (29:09)

I really want to kind of get across today is the goal of doing plyometrics and training and if for an hour whether or not they're just looking to improve, you know, your human performance I think the biggest thing you're trying to improve in plyometrics amortization phase which is the transition between your centric and your concentric. And so to do that you got to be close or near 100%. So I'm big on in between your plows resting to do it as hot as hard in as fast as you possibly can to improve it. A lot of times I think you're watching training programming you see where plyometrics start to become more of a kind of a conditioning train. You do it to a point where you're tired which is not going to help you improve what you're trying to improve with just amortization so. So I take rest in between so I would do like five squat jumps we're trying to explode as high and as fast off the ground as possible. And you're doing that. You're doing that in between these deadlift work sets. Yeah so the super set would be a hex bar deadlift at eight with drop and then 30 second rest and you do your five plyometrics. Got it. And you're trying to minimize ground contact in those plios or how are you what makes for a good rep in the plyometrics. More than anything you're trying to you're trying to get to a depth that you that you feel like is natural for you to jump as high as you can. So I'm just looking for somebody to you know in fight or flight they're trying to jump as high as they possibly can. I don't really care what that looks like. You would not you would not look like mine. I think people get to cut up and people get to cut up you know in jumping that stretch shorting cycle that occurs in a lower body when we jump happens in a window of 250 milliseconds and when we try to perfect our technique and our squat jumps we miss that window. Which doesn't allow us to explode off the ground as fast as we possibly could so it's more than anything it's just get down and up as quick as you possibly can.

Exercise Recovery (In General) (30:47)

Kind of as if you you know if it's fire flight and you know the jump as high as you can to save somebody or something so that's what I'm looking for and then after that with at 65% I would go with somewhere around a two to three minute recovery in between each set. Right. And once you get to 85 to 95% I think like as you wrote in your book prior. Is when you get to the heavier percentages you want to go to more of like a four to five minute recovery between the ATPCP you know, foster to pulls regenerate to as close to 100% as possible so. Sorry my dog is allergic. My dog hates phosphocreatine. No worries. No she loves it. She loves freaking out. She uses a lot of phosphocreatine. Sorry about that. So yeah as you get heavier then you'd be taking longer rest intervals and for those heavier weights 85, 95% are you still going to be say doing a work set then taking was it a 60 second rest you said before the plios. Anywhere between 30 to 60 seconds. Yeah so more napping you're just looking to recovery to the point where you can jump it up as close to a you know, full effort as possible. Got it. Then do five say five jumps and then rest four to five minutes or some somewhere in that range and then do the next set and you do that for in the case of the hypertrophy. We were talking about four sets of say eight repetitions when you get down into the lower rep ranges where you're doing two to five reps at 85 to 95% of rep max. How many sets are you still doing three to four sets are you doing a higher number of sets. No I'm still doing three to four. Okay. So we finished the dead lifts. What happens after that.

Strength Training And Injury Prevention

The Rest of the Deadlift Workout (32:26)

Then I would go so all the athletes that I bring in I do force play testing with them so I'll do a combination of jumps on the force plate to give me an idea of kind of their, you know what their rate of force development looks like you know, eccentrically isometric concentrically their peak force a lot of different factors and I'll take that into consideration while I'm building their programming for the rest of the exercise but to just give you an example the rest of the workout will go somewhat. You know lateral so I'll do it all single leg exercises so the next group of exercises could look like a ball games done bale ball game split squat, but for this particular athlete for you let's say I wanted to focus on the eccentric tempo so what I would do with you is I would have you go, you know lower down for five seconds and then stand up as fast as you can for one second and you do three sets of six of that. I would then have you rest again 30 seconds to 60 seconds and I would put you in into a position where you're seated on a bench sitting down with one foot when in shot the ground the other foots on the ground and do a single legs concentric pile metric where you would stand up as and jump as fast as you can from a seated single leg position so imagine sitting in a chair both fear on the ground lift the left leg off the ground by one inch the right foots on the ground and you jump off the right and land on the right only and I actually have Olympic athletes that I do this with where they'll actually go from a seated 90 degree seated position with one foot and they'll jump on to a 56 inch box. It's pretty remarkable. Yeah and so and so I think I don't know if I could get off the toilet with a right one leg and inch off the ground. Oh trust me me too I don't demonstrate because I'm so embarrassed in front of some of them I'm like no you demonstrate I'll bring your other athlete in. But yeah so so working on on creating power from from a static seated position right very similar to how you would if you were sprinting. So so that's a good example of the second grouping of exercises that I would do for this for this lower body day. Got it and then after the isolateral exercises. Then I would go into some sort of stability exercise proper steps exercise where I would go like I call them step downs but imagine standing on on top of a bench with one foot leg hanging off of the side the other foots on top of the bench and just lowering yourself slowly down for three seconds and back to standing for three seconds and I would do some somewhere around one to two sets of 20 of those. More than anything I'm focused on now that we burned through some larger muscle groups in the lower body I'm looking at now that some of the stabilization muscle so VMO glute mead and getting those fired up with us a step down so it's a single step down three seconds down three seconds up and you're just lowering yourself all over the side of the bench and back up standing on the edge of the bench and just standing on the edge of a building lowering one foot down three inches and back up. Got it and so VMO that's what is it Vastas Medialis obliques. And I guess one of the muscles when weak thought responsible for a fair number of injuries it would it would seem or at least I think I think the biggest thing with the VMO that I look at is the VMO. The VMO that I look at though is more than anything imbalanced so I'm looking at asymmetry between the VMO and the rest of the quad. If you look at I have a great example of this with a lot of the NFL guys I'm training right now but when they come in from college is that they do so many core complex exercises that the larger muscle groups kind of dominate and some of the smaller muscle stabilizers don't get recruited as much as you'd like a guy with a huge quad and a 12 year old Girl Scout size VMO. It's pretty unbelievable and that for me is a big sign that a joint stability instability but number two is they're at high risk and high probability for lower extremity injury and so that's something we'll focus on a lot. Got it where could someone do you have any descriptions or any video or can you point someone to any resources if they wanted to learn how to do because I want to learn this single leg step down in the way you're describing. Yeah if I don't already have a video open YouTube I will put one up there for you and then also to you know I work with Nike on their app that they have which is the Nike training club not to plug or anything but you got that has a ton of the exercises in it. It's actually a great kind of resource for different exercises and things that I do that's in there which you can pull from and it's free so it's you know doesn't cost anything. What is your YouTube account? Prolific athletes.

YouTube Account: Prolific Athletes (36:57)

Got it. Alright so we'll get on that by the time this comes out guys we'll make sure something is up for you. Yeah absolutely. And then I'll finish with 7 way hips which I think you know all about.

Seven-Way Hip Strengthening (37:07)

You'll finish with what? 7 way hips which I think. Can you describe it? Yes I do know all about it because I gave the treacherous PETA TIA credit. So Dr. Peter Tia mutual friend of course who I described wealth I shared a lot from Peter in Tools of Titans on pages 61 62 63 and these are Glute Mead. Glute Mead primary exercises that you taught Peter so that's the 7 way hip. Yep that's it. Yep and I finish with that. And you do that how many times a week we're only talking about the trap bar workouts but let's say you're doing this once or twice a week is once a week enough for the 7 way hip or would you do it more? No absolutely not. I mean I think Glute Meads are one of the muscles I think for most people causing a lot of issue they don't even know about especially when it comes to lower back issues and underdeveloped Glute Meads so I think one of the big things I would do is I would do at least two days a week of it but I have two different variations of it that more and more and more research is coming to find that you actually want to train the Glute Mead as much as you can in closed chain so I have some exercises too I will also post that YouTube account to show you better closed chain which means feed on contact with the ground to folks that Glute Mead and it will do so maybe like you know 7 way hips one one or two days a week and then a closed chain Glute Mead exercise the other day of the week I think would be perfect.

The most common weaknesses and imbalances to cause injury. (39:00)

Great yeah I know that Amelia Boone who also appears in Tools of Titan so three time World Stovis Mutter Champion does quite a bit of the closed chain Glute Mead work and I think videos will be super helpful there so we'll make sure that's up as well. Now you did say that Glute Mead one of those muscles that when week leads can commonly lead to injury what would you say for not necessarily professional athletes but just athletes per se right whether they're doing CrossFit or Jujitsu or doesn't matter tennis fill in the blank right someone who is a recreational athlete. What are some of the most common culprits in terms of whether it's imbalances or weaknesses that if you were to put down a short list like the four or five that when neglected are most responsible for the injuries that you see would Glute Mead be in that top four or five list. Oh absolutely I think we'll be in top two. Okay what's the other one in the top two. Ankle flexion. Ankle flexion that is my nemesis right there. Yeah so now by ankle flexion you basically mean that sort of dorsiflexion and rain and plantar flexion. Yeah any version inversion as well so I think I think the biggest thing is majority everything happens from the ground up so unless you're a swimmer obviously that's the one kind of caveat here is that is that you know with your feet in contact with the ground as an athlete or whether you're cross fitting or you're running anything really at the end of the day we're feeding our contact the ground. Number one place your look is is this feet and ankle flexion so I think that's a big one especially with the majority athletes I see coming out. Ankle flexion is really poor and something we focus a ton on because ultimately everything's connected the facial body is connected and so when there's an issue in the chain at some point. So there are other pieces up the chain are going to overcompensate so whether it be you know more attention and on the knee joint or it moves up into the pelvis it's going to always start at the feet so that's where I think number one is. And then glute mead number two I would say VMO being another one which is really hard to target I think one of the big things about VMO glute mead is pretty easy to isolate. VMO is difficult and one of the ways that I do that is in some of your training which when you're when you're doing it I think after you kind of burn through the quads the glutes and the hamstrings once your lower body begins to really fatigue is when you can then go in and target the VMOs and you have to be able to target them through high high reps because you're going with you know you're only using your body weight doing some isolation exercises for the VMO like like the step downs that I talked about which I'll share a video and I'll share one more other VMO exercise which is really really good. You have to go high rep high volume to be able to target it after you've already fatigued the larger muscle groups because otherwise they'll overcompensate and take over the load so that's a big part of that. And is the is the step down is that also called the Peterson step down or is it technically different the way that you do it. It very well could I have to look that up but yeah imagine like like kind of a pistol squat on the hang with one foot hanging over the side of a bench but you're only going down to like a 45 degree angle right. Yep. Yeah. Very cool. All right. We'll make sure that is up. So you have ankle flexion, glute med VMO any other usual suspects that you find in that list. You know this one's not so much about a muscle as much as it's just internal rotation of the femur. I think the big one of the biggest impounds the one of the biggest things I find with the athletes I work with number one is that they have minimal internal rotation of the femur which is very easily stretched and you can find ways to kind of create equal external internal rotation of your femur within your pelvis but most athletes come in to me really turned out really lack internal rotation when you watch a lot of slow motion video which I do a ton with the athletes that train when you're watching an ACL injury happen in the field of play. What you see is massive internal rotation of the femur and that's where the rupture occurs. Massive internal rotation. Internal rotation of the femur so you see kind of the knee cave in going to valgus and then that's where the you know your femur tries internally rotate if you have range of motion there you can internally rotate you're going to actually avoid an ACL. I have a couple of athletes that took some big hits like Russell Wilson the core vector Seahawks this year that played through an MCL injury that hit he took nine times out of ten would have been an ACL tear but based on his ability to internally rotate he was able to avoid that it was an MCL spring only he didn't miss a practice actually with it as a pretty brutal hit but that was because of all of the work we do so like what like I always tell people is that I can't eliminate injuries with the athletes I train but what I can do is bring that probability as low as possible which hopefully keeps them on the field you know for long periods of time and for any given athlete you know I mean the worst thing if possibly happens you know is get injured and so if you can look at the the work we do. So, like I always tell people is that I can't eliminate injuries with the athletes. I train, but what I can do is bring that probability as low as possible, which will hopefully keep them on the field for long periods of time. And for any given athlete, I mean, the worst thing that possibly happened is you know, is get injured. And so if you can lower that probability, I mean, that that's the goal. What is a good way to improve internal rotation of the femur? This is probably also best shown by video.

A stretch to improve internal rotation of the femur. (43:50)

But what would if you if it's possible to describe the sort of best bang for the buck that you have found, what is a good way to improve internal rotation of the femur? Sure. There's a fantastic stretch you can do up against the wall that I will show a video of. It's really difficult to explain over audio, but I promise you I'll post all these videos up so you guys have them to see. But there's one you just basically backlying against a wall that you can do that is really helpful. Okay, cool. So we'll get that in there. And then ankle flexion possible to also share any best bang for the buck there in terms of improving ankle flexion.

Tricks and tools for ankle mobility. (44:33)

This is one I really need personally. Yes, there's a fantastic tool out there called a proflex. I have no association with them and they're going to be stoked that I'm saying this, but there's a proflex, just like it sounds. Yeah, if it's a DCT proflex and basically it's a board they created a physical therapist created it. It's a board to allow you to gain leverage with your with your calf. And so you put your foot into it looks like somewhat of a little boot. And you put your your foot into it and then it allows you to stretch your calves in multiple ways, whether you know, it's your tip or or gastroc, but it but it really focuses and helps you kind of get stretch in and strengthen through the full range of motion planner and dorsiflexion. Unlike anything I've tried out there and it's kind of phenomenal product, honestly, and really easy to kind of to help you with the that flexion. All right, proflex first one's free. That's on me. Then you can sponsor the next podcast. All right. So this is related to a mutual friend of ours. It told me a story about how you told him Robert Griffin, the third RG three, which I thought was C three P O or a robot because I don't call team sports was not going to last very long. The NFL and you said it very early on in his rookie season. How did and it seems like that's going to be the case. So how did you know that he wouldn't last or how do you suspect that? So I mean, you know, when you when you look at it's very similar to how a doctor would look at a patient if they were really going deep into into kind of understanding what's going on with them. They look into past history. So you look into family history, you look kind of into past 10 years of daily habits, nutrition, exercise, all of those things. And when you look at athletes and you get an understanding of in the past what they've been exposed to and what they do, you kind of get a clear idea as to what they need to work on or what they're going to be at risk of moving forward. And so one of the big things was with RG three coming out was that he was known as a really fast athlete. He was actually a elite level world class track and field hurdler at Baylor American actually. And so when he came out, one of the things that I noticed quickly was that just based on looking at him just from an eye test, you could see the imbalances between amount of power he could create, how fast he was. And again, we go back to VM on glute mead and the type of training he was doing when you're a linear athlete, like a track and field athlete running straight ahead for long periods of time. And that's all you do in train. And then you transition to a sport like football where you're very, very fast because you're tracking field back on, but they can transition to football where everything's happening in different planes. You know, you're moving sagittal frontal and transverse. And it's a lot of multi planer forces that are put onto the body that you have to train a very specific way to improve those. And a big part with what he missed out on was just training in order to absorb those forces in multiple planes that I knew would cause an ACL injury. And so, and then watching his training, he kind of posted a lot about his training with like the heavy, heavy deep squats that he was doing. A lot of that, I mean, ultimately, he was fast enough. He didn't really need to train to continue to improve his explosiveness. The dudori was a world class hurdler. He didn't need to improve that. What he needed to improve was his ability to prevent and possibly avoid injury. And so instantly by just understanding what type of imbalances track and field athletes have and then transitioning that to what football, what stresses your under foot ball. I could tell pretty quickly that he was at extremely high risk more than any other athlete I've assessed of an injury. And unfortunately, ultimately, it kind of panned out that way. But yeah, you can kind of get an idea of someone's kind of history and passive of what they do and kind of some of their imbalances as to what ringes injuries they're at high risk for. I have an unrelated question and a very related question. But before I forget, I wanted to ask you because I was recently, I've had exposure to hex bars for a long time starting in college.

Hex Bar Deadlifts And Training Insights

Misconceptions in hex bar deadlift exercises. (48:21)

But I was recently gifted my first personal hex bar. And I have it in my garage and my gym. And there are two height settings. I'm sure you've seen this, where one set of grips, if one side is up, is roughly the, I would say the same height as the rest of the bar, so to speak, including where you're loading the plates. And then there is one that is slightly higher. So my question for you is, when you're doing hex bar deadlifts, how many inches off the floor or how high are the grips that you would use for your athlete? So I generally use high handle. High handle? Yeah, high handle. So there's a high handle, low handle. I generally use high handle. And the reason is because, for probably most of the athletes I'm working with are generally over 5, 10 to 5, 11. And there anywhere up to 6, 7. So I'm usually using high handle just because I don't need to, I don't need to put them in that type of flex. I don't need them to be that deep. And they're not that strong at that depth. And one of the main reasons why is when you look at the athletes on a football field, you rarely ever see them in those positions. So I'm not looking to strengthen that range of motion. We will work to improve flexibility and strengthen different ways, whether it be manually to get them in those full range of motion. But when I'm training them early, it's more I'm trying to increase the load as high as possible. When you think about the central nervous system, it adapts to stress. So if your lower body is capable of pulling from a high handle, x bar deadlift 500 pounds, but in every other exercise that you do, you're only able to get to about 380. Are you actually stressing your nervous system to recruit larger modi? And it's if you're only doing 380 when you're capable of doing over 500. And what I found is the answer no. And so with the high handle, what you're able to do is increasing increasing the degree of your femur and the position your pelvis is in your spine and spine angle and all that is that you're able to go heavier, which allows higher neural adaptation, which you're going to recruit larger motor units. And so that's what I'm using the x bar deadlift. Not so much to, you know, increase, you know, hip range of motion or anything like that. What I'm looking to do is stress the nervous system in such a way that it has to recruit larger motor units in order to increase strength. So that's the goal. And so with the high handle, you can generally go heavier. And that's why I use it. Got it. So even for a a hobbit like me, I'm like, five, eight, maybe five nine on a good day. If I'm like trying to put something on Tinder or something, but it would you suggest in that case, I do have kind of Tyrannosaurus arms though. So maybe that means I should also use the high handle. Would you still use that with the shorter athletes, people who are under 510 or would you take them to the lower handle? I may take you to the lower handle. But what I also may do is take you to lower handle than maybe add like one of those, you know, 10 pound plates underneath it just to give you an extra inch. I don't want you too deep into it. Like you would see like in a deep squat, I want you to be in somewhat of an athletic like jump position to where if you imagine like looking in the mirror from the side, if you imagine jumping and you go to the depth of your jump and that's where you feel comfortable, look in the mirror and see where that is and then align the handles to that because that's like position. That's where I want you to be. That's where you recruit. You're going to recruit most of our units.

Rugby player vs Wide Receiver needs. (51:41)

And I've done more straight bar deadlift work than I have trap bar. Where should my hands be relative to my feet? In other words, slightly ahead of my feet, directly in line with the side of my ankles. Where do you suggest the hands be? Yeah. So if you I mean, the one reason, you know, interesting thing about the straight bar is that what I found when in testing it is that it had a lot more to do with your posterior chain. And what I love about the hex bar deadlift is that because of the position the handles on the side of your body, it kind of it's more of an anatomically correct position and it allows your body to kind of recruit more of its skeletal muscle to help you lift it. And so basically you want that you grip the middle of the handles. You see the handles has some knurling on it. You want to kind of grip in the middle, but align your hands right next to the outsides of your legs. So they should be pulling you straight up through into your hips. So you imagine drawing a straight line from your kind of in your bent knee position from your your ankles shins to up to your hips. That's where you want to be. So it's kind of think more bar path than you do kind of, you know, start position or anything like that. Like you without weight kind of go up and down a few times and kind of see the bar path and that's where your your alignment should be on the ground. Got it. Right. So if you were to extend if you were to extend your hands in the proper position and do sort of a high bar back squat type of straight down squat, your your kind of middle fingers would be right at the bony process on the side of your ankles. Yeah, exactly. Got it. So that's that's the kind of alignment of the hands.

Why Taylor sometimes uses straps with the trap bar. (53:20)

Cool. And last last on the trap bar. How important is it to drop the weights versus lower them very quickly? And I'm not looking for a particular answer here. The reason I ask is that I've seen people drop in quotation marks. And I've done this too. Bar quickly versus drop because it takes them less time to reset and do another repetition. But that may just be increasing the likelihood of injury with with doing really rapid eccentrics versus just dropping the weight, assuming that we can do either where we're training, just pretty easy these days with the proliferation of CrossFit boxes. Love dropping shit in CrossFit boxes. What would your what would your thoughts on that be? Yeah, you know, so it all depends. I think if the heavier I go with some of the athletes, you know, the biggest limitation is their grip strength. And so a lot of times I'll use wraps with them to be allowed them to go heavier, especially with the female athletes I train. When they can get up to the 400 range or high 300s, a lot of times their grip strength is just incapable of holding to the bar. And I don't want them to like increase their grip strength because I'm not trying to add lean mass. So the I add straps. So with straps, I'll generally have them like, you know, drop pretty quickly, keeping their hands on the handle. But for the most part, it's more about, you know, efficiency and energy expenditure. So I'm looking at if it's going to like require a lot of energy for you to like, to go down with the bar and drop with it and try to get back into position quickly, I'm more looking for effort on every single rep concentrically than I am kind of a fast drop. So really ultimately comes down to you if you're if you're good and really quick and can get back into position fast by keeping your hands on the handle and just dropping with the bar, then I'm fine with that. I've athletes that do that all the time. I think it's just more than anything comes down to kind of comfort level with it and more than anything, not expending too much energy in the lowering of the bar. Got it. And do you have any preferred straps that you use or is just the old school? I have school cloths. Yeah, straps, those are my favorite.

My first ACL injury is just a sprain, right? Poor form examples mobilized. (55:24)

Got it. All right. So I promise I would I would reel us back to what we're talking about. And we talked about ACLs. So I recently had my first ACL injury. There may be more to it. I did get MRIs. This was about three months ago. I was hiking in Colorado with a number of guys, very aggressive terrain, 45 degrees up, 45 degrees down, lots of shale and so on. And loaded backpacks and I stepped up onto a log that was about a fallen tree that was, I'll say three feet in diameter, something like that. I stepped up and as I went to step off with my left leg, my right leg went through the tree and basically caught right below the knee and I hyper extended the knee. It wasn't catastrophic. I was able to continue to hike, but I had incredible pain for weeks afterwards and had trouble even walking downstairs or walking around. I kind of had to peg leg around. And we're three months out. I can I can do controlled deadlifts, even up to I haven't gone crazy, but I can get over 300 without any exhibiting any symptoms of pain. But I do have sub-patellar soreness and this lingering concern about ACL. I have some plans to ski coming up in a few weeks and I am concerned about it. This is the first time I've had knee issues per se. I've had a lot of quad issues where I've torn my legs apart, but knee, like structural knee issues, this is relatively new for me. So I guess there's there's a short term question and a long term question. Short term is I don't feel like I have a ton of lateral instability, but I also don't really know what the hell I'm talking about because I've never thought about I've never worried about it before. So how would you assess whether or not I should ski or not ski would be short term and then longer term is what are some some good ways to minimize well actually to rehab an ACL injury? Yeah, so I'm not a physical therapist. So number one, I don't want to prescribe anything to you to without kind of a physical therapist in their hands on you a bit. But I do think I mean, look, I think physical therapy is an amazing field. I think there's a lot a lot happening there that I think will become one of the larger kind of more and more performance we'll be going towards physical therapy than it will be going the old school kind of powerlifting route. And so I think if you can get into a local physical therapist, I think that would be ideal. I think one of the big things is what I find is if it's not a rupture of the ACL, it could be some sort of a grade two, one or two sprained of the MCL, which is all kind of worked through by movement and rehab. So I think any type of non weighted stability strength you can do with the VMO and the quad would be ideal and also of the glute meat. But I would kind of, if best you can get under some professional guidance for that, like a local physical therapist, if you have one nearby or a buddy of yours, that's one. But I think a good test would just kind of be lightly testing. It was just some light hopping or some light jumping and landing on your single leg forward and back. And then just feeling how much pain you have there for the most part. But I definitely just get it checked out. I think that sounds, I mean, hyper extension is difficult because it's again, one of the biggest things I'm trying to help the athletes avoid is non contact knee injuries. But when you have something that's like, that's sharing force, jarring that that femur forward in the joint, which is probably what happened when the hyper extended it. Those are tough. Those are tough to understand all the different forces that went on to kind of cause that. So I don't know. I mean, but if you're not in it, if you're feeling pretty decent, you're still able to deadlift, you said? Yeah, I'm still able to deadlift. I deadlift it yesterday with mid 300s without any pain. But I was doing a partial range of movement, pulling basically to just above the knee from the floor. There's a straight bar and dropping. I didn't want to risk any type of hamstring injury. And if I lift to the top, I'm probably going to be lowering it quickly. I just want to avoid the potential of eccentrically loading my hamstrings in some stupid way. So I was, yeah, mid 300s pulling to just above the knee and then dropping. And these were relatively, they were low rep range. So two, three reps, and then longer rest periods. But yeah, no, for all intents and purposes asymptomatic after that, like I feel fine today. Yeah. So I mean, my gut's going to tell me you just have a sprain, but I would get checked out. Yeah. Okay, cool. Questions we've talked about exercises that are high ROI exercises that can help prevent injury. We talked about the angle flexion of the pro flex. We talked about glute med and the seven way hip, VMO and the step downs, internal rotation of the femur and the weird, it's not weird. It's hard to describe an audio with a wall stretch, which we'll get video for. Yeah. If there are people who would argue, I'm not one of them, really, but that any exercise done properly can be done safely. That having been said, there are exercises that seem to produce more injuries than others. Right. So if you were talking, not about elite athletes, but just aspiring athletes or weekend warriors in general, right, you have a thousand people and you want to decrease injuries as much as possible, what exercises would you or machines or anything would you remove from gyms?

What exercises/machines are NOT worth the risk? (01:01:03)

100% would be the knee extension machine. The extension. 100% that machine is the worst for you, possibly imagine. Okay. Good to know. Yeah. They're in every gym and I think it's kind of like it. They have to be, but I would never do a knee extension machine ever again. Got it. Okay. So knee extension out. So knee extension is out. What any runner runners up? In terms of machines or it doesn't have to be machine, it could be an exercise. Any exercise that is just not worth the hazard or potential risk of injury? Yeah. I've actually worked with a lot of Olympic committees all over the world. And one of the one things I always do when I'm with them is I go and seek out the Olympic lifting coach and kind of just pick his brain and talk him to him and kind of across the board, Olympic lifting coaches would tell you to not Olympic lift unless you're an Olympic lifter. And the one reason they would say that is because they take elite level Olympic lifters and take around two years to properly teach them the technique in a certain lift, whether it be the clean jerk or the clean, whatever overhead squat, whatever it might be. I think the biggest thing I would say in terms of that, and I train a couple of crossfitters and I've actually just started doing crossfit recently just because the crossfitters I started training were giving me so much crap that I've never done it that I was like fine, I'll give it a shot and I'll, you know, whatever. Because I can't talk trash about some of the less I do it. So I'm currently doing that. So I actually am enjoying it, but I would say with my background in actually science and training for so long, I'm competent in those lifts that I feel safe, I can do them. But when I'm watching people doing overhead squatting, it just, it kills me. It fakes my eyes blue. I can't do it. And I see so many people who are just waiting for some sort of injury that it just kills me. So I would just say if you're going to get into crossfitters, you're going to get into any type of Olympic lifting, really seek out somebody who's Olympic, you know, lifting certified that can help you, you know, USAW certified to help you learn how to do it properly and take your time learning before you jump into it. There's a lot of variations you can do. That's what I always tell the athletes I work with, too. They're like, well, we don't power clean. And I'm like, no, if I can, if I can do other exercises, get the same result, but pull back all of the risk of injury, why wouldn't I do that? I'm not trying to get you. I'm not training you to be a good lifter. I'm training you to be a good full player, a basketball player, tennis player. I'm not training you to be a great, you know, lifter. So more than anything, it's trying to eliminate the risk of injury as much as possible. So I would say if you're going to go on Olympic lifting, crossfit, really learn how to do that lift and take your time to do it before you jump into the classes and just go for, you know, five rounds of, you know, 20 overhead squats. And then the second would be the knee, you know, the extension machine in the gym is the worst possible machine you can ever do. Besides the trap bar deadlift, and I know we've already mentioned a few, but besides the, the hex bar deadlift, if you had to pick one exercise to or stretch to have everyone do, if you wanted to one shot, one kill, try to decrease injuries across the board. And it, or as many injuries as possible, just for say, a group of 1000 people, what would, what would you have them do? Oh, that's a good question. I mean, I mean, seven way hips, the one you put in tools and science, I think would be a really, really good one for most people to jump in and do. But if we're looking at like, not some exercise, I, you know, came up with in my room trying to torture people, I think something that's common, I would say a ball game split squat I really like. I also really like box squatting. I think box squat is a great way to kind of teach somebody the proper sequencing and movement without, you know, putting them at risk of injury. So, I think those two would be good exercise for people to go start with and then see massive improvement in what height box would you have someone start with? Generally, just you want to look in the side of the mirrors, sit down on a box and you're looking for a 90 degree angle. I got it. All right. So you're looking for 90 degree angle, meaning quads parallel to the ground effectively. Got it. Yeah. All right. Now the, so this, this is something I'd love to dig into. And this relates to a story of how you helped meb and you're going to have to pronounce this guy's last name for me. Kefleski.

Applying his speed/sprinting insights to outrunning other top marathoners. (01:05:42)

All right. Train for his incredible Boston marathon victory. So can you explain for us, maybe tell the story of what inspired you to apply your sprinting insights to marathoner and how you trained him? Yeah. I mean, just really, really simply stride length and frequency is a product of mass specific force. If you can help someone increase their mass specific force, naturally those two things are going to occur. When you're a marathon runner, on average, you'll take around 20,000 strides to run a marathon. Well, if I can increase your stride length because of increasing your mass specific force and your normal running gate by two by three inches, let's say, right? So big increase three inches on every normal running, great in your stride length, three inches times 20,000 to 6,000 inches, which is around 5,000 feet, which is close to a mile. So you're a mile ahead of where you were the last time you ran that marathon just purely by increasing your mass specific force. It's that simple. Got it. And what, how did your training differ, if at all, for meb versus your sprinter, I mean, sprinters meaning track and field or football players fill in the blank. Yeah. So, so, so majority of marathoners don't have a kind of desire to get in the wayroom and strength train. I think a lot of, you know, kind of for a long time, thought has been that it can only go to to hurt you and injure you or add size, which is what most marathoners don't want. And so the biggest thing was just teaching him that by Hexpar deadlift, you know, training and just the concentric zone only. So not doing no eccentric loading that he can, again, stresses nervous system recruit motor units without larger motor units without adding any, any weight. So he started 127 pounds, ended 127 pounds. And by just introducing that one exercise, I didn't touch his running. I didn't touch anything else that he did in the weight room. It was just simply that one exercise once a week. It improved his, his, his stride like this running game in turn helped him run faster. Love it. Love the simplicity of it. I mean, super efficient. Simple doesn't mean easy, but no, I like the elegance of it. The biggest thing, I mean, I think, you know, one of the things I've, I've always kind of really loved about what you're doing is the same kind of approach I take. And you look a lot of people that, they're successful in what they do. I think they take that thing approach as you look at patterns and you just look at what you're trying to do is you're just trying to look at the most important things you can actually have control over to improve that has the greatest effect in the most amount of ways, but with the simplest approach is just keep it as simple as possible. And I think that really not only helps the, I mean, elite level athletes, but it helps everyday people. I think that's the biggest misconception. I always have people ask me, you know, what's, well, they're elite athletes. And, you know, when I started working with Nike, you know, well, yeah, but, you know, take apart what you do with elite level athletes and apply that to, to, to everyday people. And I'm, and what I always try to say is that there's nothing different. I mean, with the exception of they may be genetically predisposed to have greater talent in catching a ball or throwing a ball fast or running fast or whatever it might be, ultimately their time in their day is the same as yours, their, their ability to, and the, how hard certain workouts are, are the same as yours. It's just that, you know, they're, they're maybe training for just a little bit of a different purpose. So they're still looking for the most bang for their buck and trying to, you know, keep it as simple as possible, even though they're elite, just like the everyday are. Definitely. Now, what do you, you mentioned Nike, what are you working on at Nike that you can talk about?

Professional Perspectives And Strategies

What is Charles working on at Nike? (01:08:58)

I know there's some stuff that's probably off the table, but what's absolutely in general, what, what have you been recruited to do? You know, I think the biggest thing is just, is that the performance training and fitness field is, it's, it's growing, you know, really quickly. I think people are, are, are really starting to understand how important fitness is for their overall health. And, and so I think what my role at Nike as a senior director of performance is, is to, is to really help kind of bring, bring in and using like the Nike trainer network or the performance council of some of the top minds in the field to help kind of funnel information and training modalities and ideas and workouts into an app experience for, for everyone to be able to, to use and, and kind of, as a way. So, it's a free app called Nike Training Club, which I'm working on is basically a personal trainer of pocket. So our goal is there's different technology will be coming out with soon that will be able to give you really in depth assessment of, you know, where you're starting from your imbalances, weaknesses, those types of things and kind of prescribe a training program using algorithms that will be unique to you and helping you improve whatever you're trying to prove, whether it's weight loss or, you know, strength gain or getting ripped or running it faster, you know, half marathon or, or if you're a game day athlete at the high school level, trying to make your football team, it's going to be, you know, geared and unique for you based on your assessment. So just kind of bringing together the best minds in the field that I can bring together that Nike can bring together to kind of deliver that through digital experiences is the goal. Cool. Can't wait to check it out. Yeah. We were talking, you mentioned earlier, your eyes bleeding. Yeah. When you watch people doing horrific overhead squat attempts, especially if they're trying to do as many reps as possible in a minute or after they're already about to pick their brains out or something like that, which by the way, people wondering a lot harder to do a proper overhead squat than you would think you need. Well, most people would need very good ankle flexion, really good thoracic mobility so that they they're not completely destroying their shoulders. Besides that, what other things and it could be anything doesn't have to be exercises. What other stuff drives you crazy when you see it at a gym? Good question. Besides guys and like affliction t-shirts doing preacher girls while they stare into their eyes in the mirror, besides that. Oh man, I have a funny story on that. But, you know, I think, I think the big, well, what I hate, I hate people running on treadmills. That's number one. Why do you hate people running on treadmills? Just, I just think it promotes just just bad running mechanics. I think it's just some people kind of tend to like roll that way when they, there's a street right outside, they can just go run on. And there's a lot of technology that helps them track and I get an idea of exactly what they're doing. I've tried to mill just on the road, but I think, you know, I don't know, that's tough. I think I already told you about leg extension machine that one kills me. What else? Okay, well, the good, I can't go to a high school or younger path game to watch people run. It drives me absolutely crazy. Like, I can't watch people run that haven't been taught how to run properly. And they're just, you know, doing butt kicks behind them all backside mechanic that like just watching people not how to run, no, how to run properly is my pet peeve, I think. That one, I have a hard, really hard time. Like, when you watch somebody going on a run on the side of the road, and like, I really just want to pull over, stop and get out of the car and just work on their mechanics with them just for like five minutes and then we'll save them so much pain and injury that. And most of it's just by over striding. I think, biggest, could you explain what you mean by that? Instead, so when you're thinking, I talked about earlier, when you think about foot strike, when the foot strikes way out front in front of your pelvis. And when your foot let one pond ground contact is out in front of your pelvis from when you're walking, looking at somebody from the side. That's over striding. And I think that's the number one cause of injury and static running. If you talk to a lot of physical therapists, and so just that alone, if you could help fix over striding, that would help eliminate a ton of injury and static runner. So that's kind of a mission of mine. What are some of the tips that you would give in those five minutes to fix over striding? Is it more forward lean? Is it I have no idea? I'm not a runner. But what would you, I know a lot of people who are certainly, what would some of the recommendations be that you would give that person in your five minutes once you've convinced them you weren't going to mug them or that you weren't currently insane? Well, that's the hard part. I think is that it's difficult to do it. I mean, a lot of times I was just telling them my NFL Combine's the other day, they were asking me, like, what you're teaching me, it feels so uncomfortable and awkward. And I was like, exactly, you're slow. So therefore, being fast should feel uncomfortable and awkward. We're placing fast and feel uncomfortable and awkward. We have our problem because you're not good. I think that's the hard part is that it should feel a little bit awkward and comfortable when you first are doing it right. So it's difficult to do it on your own without somebody watching you from the side. But generally, it's just the feeling of your foot landing almost almost behind you, like directly under you or behind you. And you'll know most likely it's landing someone underneath you. So kind of get that feeling of foot placement underneath you or behind you. And I think that'll help a lot. Just don't reach out in front of you to run. Got it. What do you? Well, here, I'll give you two questions you can answer either one. So one is, what is something you believe, and it doesn't have to be limited to what we've been talking about, but what is something you believe that other people think is insane?

What is something you believe that a lot of people disagree with you on? (01:14:22)

Or what do you, if you had to pick one thing you believe that a lot of trainers disagree with you on, what would that thing be? It could be either. You know, I think, oh, there's probably a lot. I mean, I think there's a lot. Let's get into it. Whatever you can mention. Yeah, you know, I think the number one thing is, is that my biggest frustration in the field of training in human performance is that I think everyone's constantly trying to be the expert and making things so complicated that you have to see a trained professional to understand. I think my biggest thing is that it's not that difficult. It's very simple. And I think the more the simpler we can make it, the better it is for everybody, including the one those teaching it. I think we try to get so complicated, and kind of put our own spin into making it where the expert in certain things that it just becomes undigestable for most people. So I think my biggest thing is just make it as simple as you possibly can. Whether you're working with the level athletes or you're working with, you know, sedentary adults, it doesn't matter. Just make it as simple as possible because ultimately, you can only improve so many things at once. Just focus on whatever you get the most bang for your buck out of it. And I think start there and you can start to add things on. And I think that's the biggest thing I think, you know, for me, I think it's just keeping it as simple as possible. And I think we try to make it a lot more difficult. I think people always say, well, you know, how do you, how do you just predict, you know, someone's speed based on just expert elephant body weight? Well, you know, there's an algorithm that goes into it and there's been eight years of data collected on, you know, thousands of athletes that that helped me drive to that. It's not just, I'll just do this and then it's, and it's, you know, there's a lot that goes to it. But by me just keeping it really simple by just saying just increase your strength without increasing your muscle mass, you know, improve your speed. It's, I think it's more helping more people than it is kind of, I can't sell that. So it's not that I'm trying to sell anything. It's more than anything.

Going to the limits and beyond (01:16:35)

It's just trying to keep it as simple as possible. So people just kind of remove the riffraff from, from, you know, their daily thing. I don't know if you saw the story, but there's a story today in on ESPN about the University of Oregon. And there's three players from the University Oregon football team that were hospitalized due to Rabdo, which is so that's a ribbed myelysis. You want to describe what what Rabdo is for people who don't know? Yeah, sure. It's basically caused by super intense workouts over training to the point where muscle tissue breaks down, gets in the bloodstream and releases toxins and can actually lead to kidney failure. It's something you have, we haven't seen in, and I'm not kidding. I think like 80 years. Yeah, except for CrossFit. Yeah. When they do. CrossFit gyms that occurs here and there. Yeah. So there's the three players that were hospitalized and basically the coach that was training them was trying to break them down basically and, you know, doing certain exercises that just really at the end of the day, he was just trying to break them mentally and that was really for no reason other than that. There's no sports performance aspect behind it. But a lot of coaches out there, when I talked to a lot of high schools, you know, strength coaches, a lot of college strength coaches, when I go around speaking in different places, it's just that I think we get so caught up in kind of what we used to do. Right. We miss out on ultimately what's best for the people we're working with and how can we be in the front edges of that of improving it. I just, I'm not comfortable sitting here today saying, I accept where we are. And as far as we've come in training that I'm willing to sit on my list, just use what we have currently. I want to push the limits. I think we're on the, we barely even scratched the surface on human potential. I think a lot of that has to do with just regurgitated information and not people looking and seeking out better ways to do something. I think that's my biggest thing is it's not so much that I never speak in absolutes. I don't think we've ever reached a finish line, especially in this field. I think it's always, you've got to always kind of focus on this is what I'm currently doing today. I hope in two years, I have a better way to train athletes than just the expartent. I really truly do. I hope the force number is obsolete in two years because I hope we've moved on to something that is better and safer and more people can do it to help them improve their performance. And then at the end of the day, my goal would be is if you can, if you can, even the playing field of genetics and talent and you can actually teach people how to be faster, then it's just going to come down to who works the hardest is going to win. And I think that's what my goal is ultimately is not to is to remove the veil of kind of mystery of what makes somebody elite and show, okay, here's what you need to do. If you could do these three things, do this over a long period of time. And it's just who's going to put in the most work is going to reach that goal. And I think more and more, in other fields, we're seeing that. But I think in my goal with training is just to kind of continue to push the envelope and not accept kind of what is and kind of keep pushing forward. Which which trainers or books have most influenced or impressed you? And the reason I ask, I have Charlie Francis's book on speed.

Influential gurus (01:19:17)

I was amazing. And some of you may recognize that name because he was the trader of Ben Johnson. Now, at that level, you don't have to comment. But I will say with a fair degree of certainty, not the only guy doping in that race. Oh my God. I mean, I think we've already gone back. Haven't they already gone back and seen that like eight of the or seven of the eight people in that race were doping? It's oh, yeah. Yeah, it's, I think that's the hard part with Charlie is that people miss out on the genius purely based on kind of the story with Ben and people thinking he's he's a bad guy because he did. But when it was just the name of the game, I mean, I tell people all the time, if you're sitting in a majorly baseball locker room in late 80s, early 90s, and you're looking around and you hit 20 home runs the year before and the guy next to you hit 12 and the following year he hits 40 and you're still hitting 20. At some point, you're going to go, you know what, I got to get on what everybody else is getting on. Otherwise, I'm not going to be able to play very much longer. And I think, you know, it's kind of almost it's it's they're the product of the culture. It's not so much a nice lady and send as much as people think it is. So yeah, outside of that note, Charlie Francis absolutely was a huge massive influence on me. Another three time Olympian, Herdler, a guy by the name of Tony Campbell, who became who still a track and field coach was a huge influence on me. Dan Path is is is one of the, I think, brilliant minds of not just track and field, but training period. He runs Altus down to Phoenix, which is one of the largest, kind of attended track and field centers in the world. Altus, A-L-T-U-S. Yeah, A-L-T-U-S and Dan Path, it's P-F-A-F-F. Brilliant guy and mind. But you know, I study everybody, Tim, honestly, I've got it from, you know, Louis Simmons to Charles Moore and to all of them. I mean, for me, it's kind of like successfully clues. And I think you've got to kind of study the best that that have done it prior to you and see what see where we're at and then see what we can kind of add on to, you know, Buddy Morris, who's a strength coach with Arizona Cardinals, a really good friend of mine, you know, phenomenal coach. He's, you know, been in the game for a very long time. His inner 60s was kind of a Louis Westside Barbell guy, but has kind of adjusted to really evolve. And he's doing some phenomenal things with them. But yeah, I mean, there's a ton of coaches that I, I, you know, respect incredibly. I think it's been awesome. I think more than anything, we, we as a field of performance coaches have to kind of, and what my goal is with Nike, try to bring us together to kind of, you know, bring all that information together, try to kind of come with some best practices and try to help move this field forward. What is there anything in particular from Louis Simmons for you, people who don't know who Louis Simmons is, you got to look this guy up.

Tapping the wisdom and methods of Louie Simmons. (01:22:02)

And I'm not going to say too much more. He's very well spoken, very smart. A, check out his tattoos. A, everybody has to say about anabolic steroids. And then look at the athletes who've come out of his gym in the last 20 years and just prepared have your mind blown. Yeah. If you've ever seen people using chains or bands, chances are they, they borrowed it from Louis Simmons. Or if they, but is there anything in particular that you have borrowed or adapted from Louis that comes to mind? Yeah, absolutely. When I went to meet with him, you know, one of the big things he was talking to me about is that with all, and this was just recently, but all of his world record and, and, you know, world class squatters that he has, he, he box squats all of them to improve their squat. So as basic of a lift as box squat is, he uses that to help them improve their deep squat and their powerlifting competition. So that was one thing I started implementing more and more with a lot of my jumpers, a lot of my football players is using more box squat than, than, than deep squatter or any type of variation of squat. I use the box squat a ton, not only as a teaching tool, but just to help them improve their other exercises with minimizing the risk of injury and training question on box squat, just a tactical nuance. Are you with your athletes when they box squat? How much of your weight, how much of their weight do you have them transfer from their feet to their ass on the box? If at all, or is it just making contact and then reversing the movement? It just depends on the weight I'm using. And also kind of what what I'm going for. If I'm using it like to do tempo, so if I'm doing like four seconds down controlled tempo, I may have them just touch and go, I may have them. It just depends on where I'm at in the phase of training or what I'm trying to do to teach. Sometimes a lot of times with with newer athletes to box squatting, I'll actually have them sit completely down on the bench or on the on the on the box, kind of sit up right. So their spine angle is is percredicular to the ground and then lean back forward and stand back up just to kind of get the understanding of the sequencing of the movement that I want. From what I understand, that's what Louis does as well as he actually has them sit completely down on the box. And so I kind of do a combination of the two just kind of bends on the four the kind of phase of the training I'm in. But for the most part of listeners, I would say I'd probably sit all the way down in the box and then you know, tilt your spine and go back forward and stand back up. When you're when you're working with elite football players or sprinter certainly, I would imagine they're already they already tend to be very low body fat.

How have Peter's clients been able to gain or lose weight? (01:24:34)

There are probably exceptions depending on the position. But with talking about the not ground reactive force exactly, but the amount of weight they can lift relative to their body weight. Are there cases where you focus simultaneously or not on dropping as much body fat as possible, since that would ostensibly contribute to their ability to run faster, right? I mean, you're just tweaking a different variable. No, 100%. Yeah. I have a good example of that actually a couple years ago, I had two quarterbacks in the and going coming into the NFL draft, Marcus Marioda and James Winston. And one came in at 207 pounds and needed to be 225. The other one came in at 260 and needed to be 230. So I actually had one needing to gain 20 and the other one needing to lose 30 and had them at the exact same time. And so yeah, this this ultimately can work for either. What did you do in both of those cases? I know you could probably talk for hours about it, but if you had to do your best to summarize what worked best for those two guys, one trying to cut fair amount of body fat and then the other trying to gain mass, what were the keys in those two cases? No, I mean, ultimately it comes down to, as nutrition plays a massive role in it. And so blood testing, I mean, I do a lot of blood tests work with the guys. And so as you know, with high levels of insulin glucose is really difficult to lose body fat. So understanding their diet from that perspective of trying to lower those markers as much as possible, eliminating sugar and those types of things that have them lose body fat is crucial. But at the end of the day, that's the really cool part about a lot of this training is that a lot of it is going to get you to some sort of level of homey states is your body's going to try to get to its natural state, somewhat of a zero base on all of this training. So whether you need to lose weight or you need to put on muscle, your body's going to adapt and do what it needs to do in order to increase its strength, especially when it's being stressed at certain levels with the Hexpar deadlift. So with a guy like Marcus, who needed to gain 20 pounds, I added a lot more eccentric loading into his training programming. So he'd do a lot more tempo, time and attention and focus on the eccentric phase of some of the exercises as well as the concentric. So in Hexpar deadlift, for example, I'd have him go up and down because we're looking for more like cross sectional muscle fiber. And then with James, it was a lot of concentric only, eliminating eccentric focus from his training and then just upping the intensity and also his cardio. So just giving him some more cardio throughout the day. And for him, a big part was just diet. I mean, a lot of these kids coming out of college, a lot of people don't realize is that they have no idea how to eat right or what is what is eating right. They've gotten away so much on talent up to that point that all of a sudden it comes to the point where, Oh, wait, I got to really focus on what I have to eat now. So it's like, yeah, no McDonald's and KFC is not not good for you, which people don't have to be amazed at how much they don't understand that. But I just helping him with his eye was a big part. So ultimately, the training doesn't need to change as much as it's like when you look at CrossFit, for example, you'll see some people in the gym over 60 days that will put on tons of muscle mass and, and you know, and get a bit stronger and bigger. And you'll look at the other side of the room and someone will lose 105 pounds. And it's like, how did them in the same workout, same programming over the past 60s get totally different opposite results and ultimately, it's just because the body's trying to find that that that zero that home is they send. So it's whether it's burning, you know, fat cells or increasingly muscle mass, it's going to do whatever, you know, the stresses is asking you to do. Right. What's just a couple more questions and I'll let you back tonight. But the first question that I always ask is what books have you gifted the most to other people?

Personal Insights And Contact Information

Ryan's most gifted books (01:28:27)

These don't have to be sports related, but they could be. Are there any particular books that you've gifted to a man? Good question. I've heard you asked this before and I didn't think you're asking me, I should have been prepared for this. But I'm a huge, huge avid reader. I mean, I truly believe I tell every person I train is that I think one of the biggest reasons you are where you are, the difference between where you are, where you want to go is kind of knowledge, big and reading as much as you can. And so that's a tough question. I think the Alchemists is a big one. I've loved that book for a very, very long time. The Bible is a big one, but I'll give you kind of an off off the wall kind of one, which is called the slide edge. Have you ever heard of that book? The slide edge. The slight edge. Oh, slight edge. No, I have it. So basically the premise of the book is, and I give it to as many athletes that possibly can, it's basic. The premise is what you, the small little tiny things you do, the daily habits you do every single day can lead to exponential kind of life improvement down the road. So it's basically talks about forming habits before they form you and what types of habits you want to form. So whether it's things like you talk about all the time, which is journaling, nutrition, relationally, all those things that will help you lead a greater, fuller, happier life, making sure that you do those things and where you do them religiously every single day. And over the course of time, compounding interest, it'll add up to something great down the road. And it's all about just kind of forming those habits. And that's something I work with my athletes on all the time, because ultimately they've all gotten to where they are. But what separates the great ones, the all time athletes and people from kind of the good is I think those kind of disciplined daily habits that they do every single day that kind of make them who they are. And that's what separates them from everybody else. They know who they are. They know that they can only do a few things really, really well. And they focus on those things and without fail, they do them every single day. I'm so embarrassed. I can't remember the name, but A, I love the title, B, it reminds me of this anecdote or a story I heard about one of the most famous basketball coaches of the last century, certainly, and I'm blanking on John. Yes, John Wooden. And this may or may not be true. I think it is that he would sit his players down at the beginning of a season, have them take off their shoes and then have them lace their shoes back on according to his instructions. And the point of the exercise, because people are like, why the hell are we doing this? This is ridiculous. Why do I need to change how at least my shoes? And he said, improperly fitted shoes cause blisters, blisters cost points and points cost games. And the moral of the story being that it's the little things done consistently that make a huge difference that you have to pay attention to the details. So I love that the slightly. Yeah, 100% you have a slight edge. And it's a redundant book. It just covers the same things over and over again. But it's just, it's kind of, there's all those self-help books out there that kind of give you breakthroughs in certain things. This one is awesome because that kind of gives you the, before all of that happens, you've got to be able to do these things really well. And it talks about like four or five things that you do daily that just will add up at some point, they're good habits that will pay off, you know, exponentially in the end. I love it. What advice would you give your 30 year old self? And if you could just place us, where are you?

Advice to Ryan at ages 20 or 25 (01:32:02)

How old are you right now? I'm 34. Okay, forget about that question. 20 year old. Yeah, let's say you're 20 or 25 year old self, whichever one needs the advice the most. And if you just try to place us where you are and what you're doing 20 or 25. Man, I think the biggest thing would be to, I'll tell you a funny story. So when I first started doing this, my dad would always tell people that I was up. I mean, when I first started this, I started to figure out what I want to do in training. I even started out where I was like out of 24 hour fitness. Because I just wanted to get an idea of like what I wanted to do. And to this day, my dad still tells everybody I'm a personal trainer. But I think it's pretty funny. For multiple reasons, but I think it's, but I think more than anything, it's that whatever you're going to do, be the absolute best at it. And I think ultimately, it always works out at the end. And I would have never thought a million years when I was younger that you know, I thought I was kind of with not being an athlete and not being kind of, you know, I didn't know I wanted to be an orthopedic surgeon, but not having none of those things really work out for me. I would have never guessed that I would reach the level of success that I have today based on what I was doing. But I took so much pride and put so much effort into like helping every single person that I came across to improve that ultimately it kind of started to add up. And I think I just wanted to be the best, absolutely best that I could be. Are you familiar with the author of CS Lewis? Yeah, absolutely. Yes. Yes. Talk about definitely a screw tape letters. Yeah. Yeah. Yeah. Some great. So one of the big things he talks about is what's called the inner circle. I think what when I was talking to the athletes, I'm working with, I'm always talking about, you know, you're all they're always striving to be within that inner circle. Whether they see people like Jay Z or Beyonce or, you know, big time athletes that they like, you know, Tom Brady or whoever, they want to be in that circle with those athletes because they see them. They're all hanging out running around. But ultimately those people in that inner circle, they don't even know they're in that inner circle. The reason they're in that inner circle is because other people that were amazingly great at what they did recognize their greatness and what they did. And that's why the inner circles a lot of times made up of photographers or actors or musicians or athletes or all these different types of people because ultimately they're the best at what they do and other greatness recognizes greatness. So instead of focusing on getting into the inner circle, focus on being great at whatever you're doing. And I promise you at the end of the day, you're going to look up and you'll be in the inner circle. And I think that's, that's for me telling my younger self that is that just just be great at what you're doing. And ultimately you'll be recognized for that, not not trying to, you know, get into the inner circle in any other way, I guess, if that makes sense. Makes perfect sense. Well, Ryan, this has been awesome. This is a really glad we connected and had a chance to chat. I'm sure we will have a million follow up questions from listeners. And plenty of room for around two is whether it's in Oregon or in San Diego or somewhere else to be fun to to grab a bite to eat and do some deadlifts. But yeah, where can people find you if there's preferred place on social media you'd like people to say hello, or anything else you'd like to mention where can people find you and more about your work?

Where to find Ryan on social media (01:35:12)

Yeah, sure. So I mean, I'm so working at Nike now, so it's a little bit different. But I mean, I'm on Instagram, Ryan Flaherty, one at Ryan Flaherty, and the number one. And then by email, just Ryan@prolificathletes.com is my personal email. So you can send email questions there if you guys would want, and I'd be happy to get back to you as soon as I can. I think those are probably the two probably best places to find me. Prolificathletes.com is still up, but because I'm at Nike now, they're no longer really kind of operating that website anymore. So I would just focus on sending the email or the orange Instagram. Got it. All right. Well, you may be getting a lot of email, sir. So hopefully you have an autoresponder that helps you to ignore anything you really don't want to answer. But once again, man, thanks for taking the time. This has given me a bunch of homework and things to look into.

Closing remarks, thanks again to Ryan (01:36:15)

And to people listening, as always, we will have show notes, links to resources, including the exercises that we discussed, whether it's GluteMead, VMO, step downs, internal rotation of femur, et cetera. We will have these available and we will figure out the best links for those and put them in the show notes. And you can find those show notes at fourhourworkweek.com/podcast, or if that's too hard to spell, you can just go to tim.blog/podcast. And I'll have the show notes for this episode and every other episode. Ryan, thanks again, man. I really appreciate it. Now my pleasure, Tim. Thanks so much. And to everybody listening, as always, thank you for tuning in and more episodes coming soon.

Phew! Belly-Button Friday. (01:37:02)

Hey guys, this is Tim again, just a few more things before you take off. Number one, this is Phybullet Friday. Do you want to get a short email from me? Would you enjoy getting a short email from me every Friday that provides a little more soul of fun before the weekend? And Phybullet Friday is a very short email where I share the coolest things I've found or that I've been pondering over the week. That could include favorite new albums that I've discovered, it could include gizmos and gadgets and all sorts of weird shit that I've somehow dug up in the world of the esoteric as I do. It could include favorite articles that I've read and that I've shared with my close friends, for instance. And it's very short. It's just a little tiny bite of goodness before you head off for the weekend. So if you want to receive that, check it out. Just go to fourhourworkweek.com. That's fourhourworkweek.com, all spelled out and just drop in your email and you will get the very next one. And if you sign up, I hope you enjoy it. This episode is brought to you by LegalZoom.

LegalZoom. (01:38:07)

I have used LegalZoom myself for many of my businesses. And many of the icons on this podcast have actually used LegalZoom. For instance, Matt Mullenweg of WordPress fame, CEO of Automatic, which is now worth more than a billion dollars, first incorporated his company on LegalZoom. LegalZoom is a reliable resource that more than a million people have already trusted to help with their businesses. Whether that's setting up a will, doing a proper trademark search, forming an LLC, setting up a nonprofit, or finding simple cease and desist letter templates. Man, do I use a lot of those. LegalZoom is not a law firm, but they do have a network of independent attorneys available in most states. They can give you advice on the best way to get started, provide contract reviews, and otherwise help you run your business. And important, there are no surprises. LegalZoom provides complete transparency. That means upfront pricing, customer reviews, and a satisfaction. Guarantee. Check out LegalZoom.com today to see how they can make life better and easier for you and your business. If you're pretending to be a lawyer on the internet, then you are asking for trouble. Put together the safety nets, get your T's crossed and your eyes dotted. Enter promo code TIMTIM at LegalZoom.com to save 15%. That's T-I-M for 15% off. Check it out LegalZoom.com.

Soothe.com. (01:39:28)

This episode is brought to you by Soothe.com, the world's largest on demand massage service. What? And let me tell you, I have a high bar for this stuff. I have body work done at least once week because I broke my body. I have 30 plus fractures and 100 plus MRIs. I need body work. So I have a very, very, very high bar for that. Soothe, which I've tested. I tested my assistance tested, my employees tested, delivers a hand-selected, licensed, and experienced massage therapists to you in the comfort of your own home, who tell our office in as little as an hour. I've tested them in San Francisco. I've tested them in Austin. I've tested them all over the place. And I have to say, I was really, really amazed at the quality of therapists. And I do not accept mediocrity at all in this area. The process is super simple. Think of it as Uber for massages, right? You choose the kind of massage you want, say Swedish or sports massage, deep tissue, whatever. Then if you want, you can opt for couples massage. I imagine that's an edge case, as the tech people say. But whatever, you set the length of your massage. So let's say you want 60 minutes, 90 minutes, two hours. And let's be real. If you want a proper massage, go for 90 or 120 minutes for God's sake. And you select the gender of your therapist and then click. You're off to the races. And they bring the massage table sheets, oil, music. So you can unwind no matter where you are. And I have used this at Airbnb's, hotels, etc. Sooths and 50 cities, including most major US cities, as well as London, Sydney, Melbourne, Toronto and Vancouver. So, number one, download the app, sooth, S-O-O-T-H-E in the iOS app store, Google Play Store, and then use the code. Let me try that again. Use the code, Titan20, T-I-T-A-N-2-0, Titan20, all caps, to get $20 off of your first massage. That's a lot. That's a very good discount. So you should use it. So again, download the app, sooth, S-O-O-T-H-E and try out the code, Titan20, all caps for $20, not percent, $20 off your first massage. And if you're anything like me, I have been paying, and I've been enjoying. So give it a shot. Try out sooth and your muscles, nervous system, and sleep will thank you for it. What the fuck kind of read was that? It was pretty good. That's what I think. Okay. Enjoy. Bye.

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