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Keith Norris | Health vs Performance + Auto-Regulation

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    welcome back to the time you want to
    mention does our next speaker has been
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    involved in the air pharmaceutical
    industry for many years
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    uh... he's attempted to better the
    nation's health uh... through the use of
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    pharmaceuticals however are when he
    began to improves own life
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    to ob gyn exercise he began to see an in
    congruence between were used in the
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    pharmaceutical industry and away using
    his own life so when he saw an
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    opportunity to partner with the fish in
    exercise in austin texas seize that
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    opportunity and now he's been very
    successful ineffective
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    ever since please open the stage keepers
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    but so does this let's say and
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    ladies acted
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    this one to say that uh... how excited i
    am to be here speaking with you guys and
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    uh... just when i think anthony and
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    uh... ernment
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    for put this on
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    good stuff here
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    go into a little bit uh... deluded
    deeper of why i can stand here in front
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    of you and speakers said is an expert on
    physical culture
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    it's been a long long learning
    experience
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    just it quickly died in two to my youth
    about uh...
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    twelve years old i'm really going to
    dictate myself here but at about twelve
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    years old i had a number of things
    happen
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    in close proximity to one another one of
    those words
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    meeting arnold schwarzenegger and uh...
    yet edit opening at sporting goods store
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    this was in nineteen seventy five
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    uh... right about the time of the
    seventy-five olympia
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    also at that time pumping iron affinity
    any of you have ever seen that
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    documentary that was just about to roll
    out
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    also if you can remember at that time
    also um...
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    seventy six olympics are gearing up in
    as a young kid i was really following
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    uh... bruce jenner
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    at that time
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    in the first rocky movie came out
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    so all these things kinda came together
    to a kid who is
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    just getting into uh...
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    uh... playing football in central texas
    which is huge it's it's a religion in
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    central texas
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    i was also involved in martial arts
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    and a track and field
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    and i was lucky enough to be surrounded
    by coaches who were forward-thinking
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    enough
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    to show me to teach me that one i could
    better
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    myself
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    through physical training through
    training for these different events
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    and not just rely on any kind of
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    any kind of uh...
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    inherited talent that i might have had
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    which was also a ltd
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    because that continued on
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    in the physical cauldron in the pursuit
    of working out to better myself so i
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    could compete on a higher level knowing
    all the time
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    that my
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    that uh... the talents i came into this
    world rather limited
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    so i trained myself to be better
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    but anyway there's three things done
    meeting arnold
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    face-to-face
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    and i can save it at that time he was
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    indeed enormous human being enormous and
    as a twelve-year-old kid i was just
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    star-struck
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    but also at the same time i remember
    following bruce jenner and thinking
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    act as a phenomenal athlete of his did
    does not look anything like arnold so
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    what what's going on here
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    obviously
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    obviously we train for two different
    things
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    we train for aesthetic purposes
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    hypertrophy
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    we also train
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    to better ourselves in in an athletic
    environment
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    and australia pieces together as a
    twelve-year-old kid and that's what
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    started my my path
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    the physical culture i knew there had to
    be
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    there had to be something there on top
    of genetics
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    obviously certain people are adhered
    genetically towards hypertrophy in in
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    towards
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    aesthetic
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    there are also people who argue
    genetically towards an expression of
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    this in a more athletic ralph
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    and there's a whole lot of people
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    probably everyone in this room including
    myself is somewhere in the middle
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    what gets neglected normally when we
    talk about physical court culture of
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    these people in the middle
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    most everything you read is geared
    towards a high-end athletes
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    so then it's up to you to try to figure
    out
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    if the high-end athlete is doing this
    what do i do
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    i don't have that time i don't have time
    to spin
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    four five six hours a day on the track
    in the gym i just don't have time to do
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    that
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    so what it what am i to do and what
    generally happens is what i see
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    happening is
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    people try
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    is best they can number one
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    e-ticket emulate at its best they can
    while they're working while they're
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    going to school
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    it will happen if he can't be sustained
    for a while you can do that
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    so what generally happens is after that
    people just
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    drop off the face of it if that's what
    it takes for me to be athletic that's
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    what it takes for me to be healthy
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    and i can't do it i don't need it might
    have find some of the pursuit of this
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    let it go
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    but i'm here to tell you that that's not
    true you can
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    you can't do quite quite a bit even
    though you're not a professional athlete
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    even though you cannot put that time
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    rededicate that time
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    into that person
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    went to drop you are just a second is
    kind of the
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    thirty thousand foot view of what i turn
    physical culture
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    everybody needs a roadmap in everybody's
    roadmap is going to be a little bit
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    different
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    that everybody's roadmap the template is
    gonna look the same
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    the trick is
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    finding your place on that map
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    to find your place or where you are now
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    it where you want to be
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    and then
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    plan a route that had to get for me to
    be
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    and that's what we're gonna talk a
    little bit today how to do that denied
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    they had a right but that the other hand
    or you can start
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    we start with a road map
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    this is what that road map looks like
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    real quick
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    first thing we want to look at his
    health
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    as opposed to performance
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    and all split performance up into
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    aesthetics
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    and sporting performance because there's
    a few totally different
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    two totally different directions
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    whenever we start whatever we start our
    training program
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    health and i'll get into one-eyed
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    one-eyed term health because that's why
    drinking
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    health winds up looking like this once
    we start training
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    obviously our health care was up
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    then we get a gray area
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    right around in here
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    that gray area continues
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    on over to another area here and i'll
    explain these points in just a bit
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    manicurist thing happens
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    as we go along as we continue to train
    as we continue to increase intensity as
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    we continue to increase the time
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    they were doing this
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    as we start ramping up wrapping up
    ramping up a curious thing happens
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    to wear eventually
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    health
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    takes a big time plunge
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    first just uh...
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    but on top of that
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    well i'll call performance
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    it's going to be up to you to determine
    what performances whether we're looking
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    for aesthetics
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    or where they were looking for
    supporting performance
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    and like i say that you aren't
    necessarily the same
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    as we begin the training
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    our performance obviously
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    if we do it right
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    it's gonna follow it through directory
    that looks like that yes
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    my health is increased my performances
    also increased
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    i'm putting on more muscle mass
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    in a case of uh...
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    a nine e three o client that i had
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    that means she can get out of in and out
    of her car without hell
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    nothing she can even driver freaking car
    to the club
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    that means you can follow ended up in
    operated hit
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    so all of this
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    this whole chart here is going to be
    determined upon you
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    it's gonna be in equals one
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    all of this year
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    for born into this world with certain
    genetic gifts
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    and limitations as well
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    the key is to take those gifts
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    in limitations
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    and do the best you can with them
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    so that you can been project the
    phenotype
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    onto the environment
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    that is the best they can be
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    so i don't necessary compare myself to
    you
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    or a few thirteen to you
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    i compare myself to me the best if i can
    be
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    i can look to other people that have the
    same general
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    genetic predispositions as i do
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    is it that you could give me an idea of
    where i can go but i can't compete
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    against them in that way
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    so that's the first
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    mindset thing that you have to get in
    here
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    this is an internal
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    in internal challenge it's also what
    makes it a lifelong pursuit
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    that's why i couldn't have done this for
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    or god now
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    thirty-five something years
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    and still everytime i go into the gym
    everytime i try to wait i can be jacked
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    about it
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    okay because i'm looking at it from a
    different point of view
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    the workout itself is not an
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    and instrument means to an end
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    really i'm pretty much tapped out as far
    as what i might be physically
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    in fact right now i'm probably doing
    what i can to hang on
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    but that doesn't matter ideas a lot more
    out of the workout mentally
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    spiritually
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    then just
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    chasing numbers
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    will get into that little bit
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    so performance
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    as i go along here
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    my health
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    and now the find that here in a minute
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    is gonna cut into extended in a gray
    area here
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    an unknown area
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    we know we can maximize health
    performance
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    pretty quick
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    without a whole lot of time spent in the
    gym on the track
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    but i can continue this performance
    curve in this performance for a chronic
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    creek reprieve i'm getting better and
    getting more muscular better performance
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    better athletic performance an inner
    comes a point
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    out here i'll call c
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    with the competitive athletes lives
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    the competitive athletes
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    lives in this area out here
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    ald cartography rhys
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    the old world
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    whenever they mapped
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    the end of the known world
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    if that heads at the border that matt
    they put there be dragons
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    because they didn't know what was out
    there you know what life what way out
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    there
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    right here guys rb dragons
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    we don't know
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    i know i continue up like a ferrari
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    you can be a high n
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    well oiled machine come competition time
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    but noticed at that point
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    when someone is competing
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    their health is down here in this day
    trader crumble
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    you can stay
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    in this town for a long
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    no matter what kind of competitive
    athlete you are
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    even bodybuilders out here
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    you can't state competition level for
    long
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    something's gonna crack
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    something's gonna fly part
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    some peace park is gonna
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    is gonna come apart i can tell you from
    personal experience
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    having been a competitive athletes
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    my weekly wasn't a studio an nco_
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    that's what put me back over here
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    did it happen is gonna happen if your
    competitive athletes so training like a
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    competitive athletes
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    is not where we need to go
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    to performance would come out over here
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    for the competitive athletes
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    as long as he wants to compete let's
    hope it stays right here
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    but eventually sums gonna fly apartments
    a sin a si elearning ceo
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    and then that was down as well
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    this to find a couple terms here real
    quick health
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    with itself
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    and what his health
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    as it relates to performance
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    which is even more interesting question
    'cause he's things are
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    inner ladies like this
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    when we talk about health
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    when i'm talking about health we have
    internally external
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    indicators of health
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    an internal indicator would be things
    like uh...
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    inflammatory markers
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    triglycerides
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    blood pressure
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    things of this nature
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    we know is retrain readers might he's
    entrainment start training them
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    all these indicators
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    for leveling out
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    internally there much healthier
  • 12:26 - 12:27
    much healthier
  • 12:27 - 12:28
    organs sites
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    organ function even
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    become much better
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    all of these indicators go right along
    with ur performance
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    in again
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    think at this chart
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    is an astrological chart of sorts astra
    lodge
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    astrological charts
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    and only if you were here but here we go
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    the template for an astrological chart
    is the same across the board
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    what's different about it is when you
    were born where you were born and all
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    these things that so they could still be
    in
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    this is going to get filled in in the
    same way
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    when you come in with you
  • 13:05 - 13:06
    genetic profile
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    so this isn't an equal sworn chart
  • 13:09 - 13:10
    indeed different for everybody
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    the same template will work for
    everybody
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    so as we go along
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    this performance
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    tracks with health
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    to a certain point
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    then we carried it into a gray area
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    this gray area
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    now we want to look at
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    the performance curve here
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    and we want to say well
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    how do i define performance aesthetics
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    athletic endeavors
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    as that goes up might health
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    really doesn't improve
  • 13:46 - 13:50
    if you talk to coaches our people more
    on the fitness and a things
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    they will tell you that that that a
    healthy person
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    what is the definition of health and
    fitness
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    the most basic definition is
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    that person's ability to perform a task
  • 14:02 - 14:05
    dependent upon you
  • 14:05 - 14:07
    that task might be
  • 14:07 - 14:10
    withstanding a fall for an older person
  • 14:10 - 14:13
    for a younger fit person a task might be
  • 14:13 - 14:17
    how much power cannot produce
    instantaneously or hope how much power
  • 14:17 - 14:18
    i can produce
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    over a long period of time
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    if we want to get into kind of across
    that definition of it
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    it would be
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    who can move the most load the for this
    in the shortest period of time it will
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    define load
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    distance
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    in time
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    whoever can do that
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    and i would also add
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    per pound of body weight
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    ratio at out that way
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    i can say is the most fit person
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    the question then becomes
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    that person is most fit that is the most
    healthy
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    that way i don't know
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    because what it takes to be able to move
    that load
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    a certain distance disorders a certain
    short period of time
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    may have affected him internally
  • 15:00 - 15:05
    now his biomarkers for inflammation
    maybe through the roof
  • 15:05 - 15:07
    now this cortisol levels maybe through
    the roof
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    all of these negatively affect health so
    can we say he's actually the healthiest
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    person
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    i don't know
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    maybe he's genetically gifted he can
    withstand that kind of work load
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    can continue to go right along
  • 15:19 - 15:20
    maybe he can
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    maybe he's a ticking time bomb
  • 15:22 - 15:24
    yet if you move the large load
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    uh... far distance in a very short
    period of time that he set himself up
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    some for a crash here pretty quick
  • 15:31 - 15:33
    so all of these things have to be in one
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    determined
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    between each of the each of you out here
    everybody doing this has to find
  • 15:39 - 15:40
    their place on the skirt
  • 15:40 - 15:45
    first question is where do i want to
    resign
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    i'll use myself as an example
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    where i want to reside is i want to push
    the envelope
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    and be right here
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    i know because five i've looked at my
    blood markers
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    basic things like blood pressure
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    dot_ max things like this
  • 16:04 - 16:09
    i can say that internally i'm pretty
    healthy
  • 16:09 - 16:11
    another over here or i once was
  • 16:11 - 16:13
    performance wise
  • 16:13 - 16:18
    but you know why i'm not in danger of
    blowing out in a c l_ over here either
  • 16:18 - 16:21
    right here and doing pretty good this is
    where i want to reside
  • 16:21 - 16:24
    now the question becomes
  • 16:24 - 16:29
    how much time for weakness to take them
    to stay there
  • 16:29 - 16:30
    i work at it jim
  • 16:30 - 16:33
    so i've got the time
  • 16:33 - 16:37
    to put into it
  • 16:37 - 16:40
    when i'm gonna tell you is this
  • 16:40 - 16:44
    as we go along here
  • 16:44 - 16:46
    the time requirement
  • 16:46 - 16:49
    increases exponentially
  • 16:49 - 16:51
    the time it takes for me to get this
    point
  • 16:51 - 16:53
    pretty much across the board
  • 16:53 - 16:56
    doesn't take much at all
  • 16:56 - 16:59
    doctor thirty minutes a week
  • 16:59 - 17:01
    if you have the right tools
  • 17:01 - 17:04
    and i'm getting to tools and as a second
    if you have the right tools
  • 17:04 - 17:07
    we're not talking long at all to get
    here
  • 17:07 - 17:08
    at some point in my life
  • 17:08 - 17:13
    i may very well when we shift over here
    because i don't have the time
  • 17:13 - 17:16
    that time pay off the return on
    investment in time to meet at some point
  • 17:16 - 17:20
    this may not be worth it to put in that
    kind of time in the tracking in the gym
  • 17:20 - 17:23
    right now it is right now it's cool you
    know it's a good it's a hobby of mine i
  • 17:23 - 17:26
    enjoy that all my put in in time
  • 17:26 - 17:28
    at some point
  • 17:28 - 17:31
    and they wanted refer right back here
    into this phase out to be as healthy as
  • 17:31 - 17:33
    i can be
  • 17:33 - 17:35
    and have a little bit of performance
  • 17:35 - 17:37
    at that time requirement
  • 17:37 - 17:40
    maybe the overriding factor what i'm
    looking for
  • 17:40 - 17:43
    and there have been periods of my life
    shorter periods of time right happen in
  • 17:43 - 17:45
    this
  • 17:45 - 17:46
    in the corporate world
  • 17:46 - 17:48
    projects come up
  • 17:48 - 17:52
    i don't have much time to devote bynoe
    in my mind
  • 17:52 - 17:54
    amanda have to drift back over here but
    since i've got this whole template in my
  • 17:54 - 17:56
    head
  • 17:56 - 17:59
    and nowhere and that i know where i want
    to get back to you now have a road map i
  • 17:59 - 18:05
    know how to get back there
  • 18:05 - 18:08
    so let's talk about
  • 18:08 - 18:11
    let's talk about pheno types the
    phenotypic or expression row quick let's
  • 18:11 - 18:15
    talk about physical culture what does
    all this mean
  • 18:15 - 18:18
    so you come into this world you're born
  • 18:18 - 18:21
    like this it was certain genetic traits
    certain
  • 18:21 - 18:22
    certain markers
  • 18:22 - 18:25
    certain sprints certain weaknesses
  • 18:25 - 18:26
    the key is
  • 18:26 - 18:29
    and the definition of physical culture
  • 18:29 - 18:31
    is to take that claim
  • 18:31 - 18:33
    that genetic lucky been given
  • 18:33 - 18:36
    optimize the output
  • 18:36 - 18:37
    as it seemed on the environment
  • 18:37 - 18:39
    that's your phenotype
  • 18:39 - 18:43
    the hordes activist physical culture is
    to optimize that phenotype
  • 18:43 - 18:45
    as it's played against the environment
  • 18:45 - 18:47
    that's the whole goal
  • 18:47 - 18:50
    it's an individual bill
  • 18:50 - 18:51
    if in if you are
  • 18:51 - 18:54
    or aspiring athletes
  • 18:54 - 18:56
    right this is where you don't want to be
  • 18:56 - 19:00
    come competition time this is where you
    want to be
  • 19:00 - 19:01
    if you're somebody
  • 19:01 - 19:06
    say i i i kind of so joke around and say
    on the trainer to austin's lawyers
  • 19:06 - 19:08
    idiot journey community
  • 19:08 - 19:11
    because these guys in gals
  • 19:11 - 19:14
    they don't have the luxury of this
  • 19:14 - 19:18
    prepared type a personality she want to
    be is healthy and as fit as they can be
  • 19:18 - 19:20
    with a small investment of time
  • 19:20 - 19:23
    they're mostly hanging out right here
  • 19:23 - 19:24
    but they know that
  • 19:24 - 19:27
    and because they train them in because
    we talk about this kind of stuff they
  • 19:27 - 19:30
    know that they can cover around here
  • 19:30 - 19:32
    and if they ever wanted to
  • 19:32 - 19:35
    turn up the intensity a little bit
  • 19:35 - 19:37
    try to push the envelope yeah we can get
    you there
  • 19:37 - 19:40
    no problem at all second definitely gets
    you there
  • 19:40 - 19:43
    a method will be more time
  • 19:43 - 19:51
    and we can meet you right over here
  • 19:51 - 19:52
    either
  • 19:52 - 20:00
    by saying that
  • 20:00 - 20:02
    juggling guerrillas or bike a negative
  • 20:02 - 20:04
    got a picture of what uh...
  • 20:04 - 20:08
    when i'm talking about here
  • 20:08 - 20:12
    so it's going to keep this in your mind
    because this is going to be the backdrop
  • 20:12 - 20:22
    everything i'm gonna talk about this if
    you're a map
  • 20:22 - 20:26
    talk about the resources we need
  • 20:26 - 20:31
    big resources
  • 20:31 - 20:35
    technique
  • 20:35 - 20:39
    tools
  • 20:39 - 20:47
    in the big one the overriding wants to
    nasa d
  • 20:47 - 20:50
    this talk about this one first
  • 20:50 - 20:55
    and all these are interrelated
  • 20:55 - 20:58
    talk about and that's the first
  • 20:58 - 21:01
    i would love to stand up here and tell
    you guys that
  • 21:01 - 21:05
    the pursuit of art opulent physical
    culture is is easy
  • 21:05 - 21:07
    i can say is not
  • 21:07 - 21:10
    it's is definitely not
  • 21:10 - 21:12
    it is tough it's hard work
  • 21:12 - 21:14
    it takes a certain
  • 21:14 - 21:17
    dog in this
  • 21:17 - 21:18
    determination
  • 21:18 - 21:20
    stay with it miss
  • 21:20 - 21:22
    ever how you wanted to find that
  • 21:22 - 21:24
    back there at that low
  • 21:24 - 21:26
    time investment
  • 21:26 - 21:29
    that time you put into still for court
  • 21:29 - 21:32
    it's hard stuff is no easy way around it
  • 21:32 - 21:35
    i could make a lot of money by coming up
    with the new gimmick it saying you know
  • 21:35 - 21:39
    this is indeed the easy way to do that
    and if i can see that every week come
  • 21:39 - 21:41
    about
  • 21:41 - 21:43
    it doesn't happen it never happens
  • 21:43 - 21:46
    this is the date you right here
  • 21:46 - 21:48
    because without this
  • 21:48 - 21:51
    it doesn't matter what you have here
  • 21:51 - 21:53
    and i can say
  • 21:53 - 21:57
    that if someone comes to me with with
    this
  • 21:57 - 22:01
    it doesn't matter what we have here i
    can turn in i can turn in a big damn
  • 22:01 - 22:03
    good athlete
  • 22:03 - 22:05
    or someone with good aesthetics
  • 22:05 - 22:07
    but this is the money breaker right here
  • 22:07 - 22:10
    yet have tenacity yet have dog in this
  • 22:10 - 22:11
    you get a have a desire
  • 22:11 - 22:13
    to do this it's not easy
  • 22:13 - 22:17
    smude easy at all
  • 22:17 - 22:24
    techni controls
  • 22:24 - 22:27
    so as you go along any kind of look on
    the internet you read magazines you
  • 22:27 - 22:29
    uh...
  • 22:29 - 22:32
    you look at the different protocols
  • 22:32 - 22:34
    the people champion
  • 22:34 - 22:37
    all these different protocols
  • 22:37 - 22:40
    i will call techniques
  • 22:40 - 22:42
    the thing about techniques is
  • 22:42 - 22:44
    they all work
  • 22:44 - 22:45
    they all work
  • 22:45 - 22:49
    for some people some of the time
  • 22:49 - 22:51
    for the guy
  • 22:51 - 22:54
    he develops a certain technique
    obviously it works for him he came up
  • 22:54 - 22:55
    with it
  • 22:55 - 22:56
    it works well for him
  • 22:56 - 22:59
    will it work for a well for you
  • 22:59 - 23:00
    i don't know
  • 23:00 - 23:01
    you're not him
  • 23:01 - 23:04
    you don't have the same genetic makeup
  • 23:04 - 23:08
    you're not plane against the same
    environment that he's playing it
  • 23:08 - 23:10
    you don't have the same
  • 23:10 - 23:12
    hormonal millie
  • 23:12 - 23:12
    but he does
  • 23:12 - 23:14
    where she does
  • 23:14 - 23:16
    all these things
  • 23:16 - 23:19
    all of these things must be taken into
    account
  • 23:19 - 23:25
    so to say that one program one technique
    one way of doing things uh...
  • 23:25 - 23:29
    bill stars fight by five technique
    fantastic program will work for everyone
  • 23:29 - 23:31
    now
  • 23:31 - 23:35
    will work for a lot of people we have
    pretty much it's a great place to start
  • 23:35 - 23:39
    psychological sectors and asked us to go
    to things by by five
  • 23:39 - 23:41
    and is extra weight on the bar along
  • 23:41 - 23:43
    feast all been used all
  • 23:43 - 23:48
    and we'll talk about something else
  • 23:48 - 23:51
    but you cannot latch onto a technique
  • 23:51 - 23:54
    and think that it's going to be the
    golden bullet because it won't be
  • 23:54 - 23:56
    it's not going to be
  • 23:56 - 24:00
    four u unless you dispute extremely
    lucky
  • 24:00 - 24:03
    hero craps first-time albarn you happen
    to land on the right technique that
  • 24:03 - 24:05
    works for you
  • 24:05 - 24:06
    god love him and roll on
  • 24:06 - 24:09
    but let me tell you most of you are not
    going to be that lucky
  • 24:09 - 24:12
    most of your gonna flounder around
  • 24:12 - 24:14
    searching for the perfect technique
  • 24:14 - 24:16
    and it's not going to be there
  • 24:16 - 24:18
    what it is
  • 24:18 - 24:20
    what and what it takes
  • 24:20 - 24:24
    we gotta drop back down here to tell
    nasa d
  • 24:24 - 24:28
    you have to mentally
  • 24:28 - 24:30
    look at this technique
  • 24:30 - 24:33
    and figure out if it will work for you
  • 24:33 - 24:36
    try for a while see if it will
  • 24:36 - 24:39
    some techniques you can look at an
    obviously no it's not going to work for
  • 24:39 - 24:39
    me
  • 24:39 - 24:44
    that comes to knowing yourself that
    comes to operating out of your base camp
  • 24:44 - 24:49
    and i'll get to operate out of your base
    camp here in just a second but
  • 24:49 - 24:53
    just know that for the purposes of right
    now
  • 24:53 - 24:57
    technique is just that it's a technique
    that we might use to get a certain point
  • 24:57 - 25:01
    some aspects of that technique i might
    incorporate into my own program will use
  • 25:01 - 25:04
    the entire technique no i don't use
    anybody's entire
  • 25:04 - 25:07
    entire taking program take bits pieces
    and parts
  • 25:07 - 25:14
    put it together to form what works for
    me
  • 25:14 - 25:17
    tools
  • 25:17 - 25:20
    i'm lucky enough inefficient exercise
    rafts in very very unique tools that
  • 25:20 - 25:23
    allow me to save the early
  • 25:23 - 25:27
    reduced time requirements that jim
  • 25:27 - 25:31
    will look at one of those tools tomorrow
    the uh... eric's
  • 25:31 - 25:34
    eric's equipment
  • 25:34 - 25:37
    but again it's only a tool
  • 25:37 - 25:39
    all it is
  • 25:39 - 25:42
    if you want to use a carpenter analogy
  • 25:42 - 25:44
    i've just got a super duper
  • 25:44 - 25:45
    super duper of
  • 25:45 - 25:50
    saw and my kids that's all it is
  • 25:50 - 25:54
    if you're not lucky enough to live in
    austin can train with us
  • 25:54 - 25:57
    it doesn't matter i can do the same
    thing with a rusty barbell and demos
  • 25:57 - 25:59
    it's gonna take a little bit longer time
  • 25:59 - 26:02
    person that's all the differences
  • 26:02 - 26:04
    yes i think i can really
  • 26:04 - 26:06
    i can uh...
  • 26:06 - 26:08
    used
  • 26:08 - 26:10
    much more advanced techniques
  • 26:10 - 26:14
    if i have the proper tools
  • 26:14 - 26:16
    but that shouldn't limit me
  • 26:16 - 26:19
    as far as my expression of my phenotypic
    comes into my environment
  • 26:19 - 26:22
    i've got the tools great if i don't know
    many please keep a ride on rolling do
  • 26:22 - 26:26
    the best i can with what i got
  • 26:26 - 26:29
    you know my wife is a chef
  • 26:29 - 26:31
    and what's interesting about that
  • 26:31 - 26:34
    is to see we're talking about taking
    eight
  • 26:34 - 26:37
    standby seem eager shelf operate
  • 26:37 - 26:40
    they have a recipe
  • 26:40 - 26:42
    chicagoans at that recipe
  • 26:42 - 26:44
    set it aside
  • 26:44 - 26:46
    mentioned roles
  • 26:46 - 26:48
    all it is is a blueprint
  • 26:48 - 26:50
    all it is
  • 26:50 - 26:54
    is a little bit of a road map to tell
    her how to get to a and b
  • 26:54 - 26:56
    a good chef
  • 26:56 - 26:58
    will produce a fantastic meal
  • 26:58 - 27:01
    not by following that roadmap not by
    following
  • 27:01 - 27:03
    the techniques
  • 27:03 - 27:05
    per se
  • 27:05 - 27:07
    but by being able to ad lib
  • 27:07 - 27:09
    in knowing
  • 27:09 - 27:14
    what that mule requires at this property
    dot this temperature all these other
  • 27:14 - 27:17
    all these other things that play into
    this issue and just by the recipient
  • 27:17 - 27:22
    dri_ but it would be spectacular like
    most of the stuff
  • 27:22 - 27:25
    same way you need to be about physical
    culture you need to look at these
  • 27:25 - 27:26
    different techniques
  • 27:26 - 27:30
    take the bits and pieces of 'em they're
    fantastic in their work for you and your
  • 27:30 - 27:32
    circumstance
  • 27:32 - 27:38
    can probably get a good program and roll
    on
  • 27:38 - 27:41
    when we come to time
  • 27:41 - 27:43
    everybody's but a bit
  • 27:43 - 27:49
    again remember how this chart was set up
    down here
  • 27:49 - 27:53
    fact of the matter is
  • 27:53 - 27:55
    if you want to pursue
  • 27:55 - 27:56
    goals
  • 27:56 - 27:59
    there are over at the right into that
    chart
  • 27:59 - 28:01
    even after ten a little bit more time
  • 28:01 - 28:03
    whether that means
  • 28:03 - 28:06
    you're looking for bodybuilding pursuits
  • 28:06 - 28:10
    and that means you're spending time
    particularly in the gym
  • 28:10 - 28:11
    or
  • 28:11 - 28:13
    if you more in the sporting side of
    things
  • 28:13 - 28:15
    maybe it's a combination of gym time
  • 28:15 - 28:17
    and uh...
  • 28:17 - 28:21
    outside practice time cure cycles that
    means time in the south
  • 28:21 - 28:25
    now we can do different techniques to
    reduce that time in the saddle
  • 28:25 - 28:28
    one of which increasing your strength
  • 28:28 - 28:32
    and we can train in the saddle
    differently where we do up higher
  • 28:32 - 28:34
    intensity intervals
  • 28:34 - 28:37
    as opposed to this login miles
  • 28:37 - 28:39
    that doesn't change the fact
  • 28:39 - 28:42
    that i'm gonna have a big time
    requirement
  • 28:42 - 28:48
    if i want to pursue those goals
  • 28:48 - 28:53
    if i have any questions right now before
    it drives go on for a lose anybody here
  • 28:53 - 28:56
    is that i want to lose any bike is all
    this kind of bills
  • 28:56 - 29:04
    it builds on itself
  • 29:04 - 29:08
    was the father fly-by fight it's it's
    simply a a
  • 29:08 - 29:10
    five sets of five reps
  • 29:10 - 29:12
    at a particular exercise
  • 29:12 - 29:16
    as it's more of a linear progression if
    you're familiar with this um... so every
  • 29:16 - 29:18
    time i come into the gym
  • 29:18 - 29:19
    for every so often i'm adding
  • 29:19 - 29:20
    so many pounds
  • 29:20 - 29:21
    to the bar
  • 29:21 - 29:27
    in a particular which works right
    starting out
  • 29:27 - 29:31
    the problem with lynn you're going to
    get this in whenever i setup up when we
  • 29:31 - 29:34
    talk about our regulation and is a
    second
  • 29:34 - 29:38
    it works great for a while the problem
    is you can continue to do that forever
  • 29:38 - 29:41
    obviously everybody gets to a champion
    power lifter
  • 29:41 - 29:43
    they need to stand is what do you do now
  • 29:43 - 29:45
    okay strapped outbound
  • 29:45 - 29:47
    squash today unless they know what do
    you do
  • 29:47 - 29:51
    fi by five th played out
  • 29:51 - 29:52
    okay
  • 29:52 - 29:54
    yet it is somewhere after that
  • 29:54 - 29:58
    but yeah basically it's five sets of
    five repetitions at a certain way
  • 29:58 - 30:00
    linear progression as we go along
  • 30:00 - 30:03
    say every week we had five pounds with
    borrowed over that might be a way to
  • 30:03 - 30:14
    keep rolling on ticket that you could
  • 30:14 - 30:17
    basecamp
  • 30:17 - 30:22
    again everybody comes in with uh...
    certain genetic traits
  • 30:22 - 30:25
    one problem when we look at certain
    uh...
  • 30:25 - 30:27
    certain techniques
  • 30:27 - 30:30
    certain programs weightlifting programs
  • 30:30 - 30:32
    is the impression
  • 30:32 - 30:35
    that you're getting is it works across
    the board
  • 30:35 - 30:40
    again that stupid simply not true not
    true at all
  • 30:40 - 30:46
    one quick aside i don't know if you guys
    remember back in um...
  • 30:46 - 30:49
    uh... maybe the early nineties bill
    phillips you had uh...
  • 30:49 - 30:51
    muscle media two thousand
  • 30:51 - 30:55
    magazine he ran a contest there for a
    few years i cannot remember the name of
  • 30:55 - 30:59
    the consciousness body
  • 30:59 - 31:02
    body for life the things
  • 31:02 - 31:07
    and not that made on bill at all amis a
    fantastic marketer
  • 31:07 - 31:09
    but here's the thing
  • 31:09 - 31:11
    here and this contest
  • 31:11 - 31:12
    impression
  • 31:12 - 31:17
    the jury given if you follow along in
    the magazine was
  • 31:17 - 31:21
    you hear any contest top style so
    whoever d whoever uh...
  • 31:21 - 31:24
    was that they had the best-looking
    physique
  • 31:24 - 31:28
    so long set you know any kind whittled
    down from the top and what it was fifty
  • 31:28 - 31:31
    then it will be on the top thirteen in
    new york i kept going
  • 31:31 - 31:32
    progressively
  • 31:32 - 31:34
    the impression
  • 31:34 - 31:36
    that's given by doing that is
  • 31:36 - 31:38
    that everybody across the board
  • 31:38 - 31:42
    is making progress and these are just
    the top fifty
  • 31:42 - 31:48
    in fact they might have been the only
    fifty two got any benefit whatsoever out
  • 31:48 - 31:51
    but the impression was given because you
    see these you see these people you can
  • 31:51 - 31:52
    see the fall-off
  • 31:52 - 31:54
    you can see the thousands of people who
  • 31:54 - 31:58
    took a before and after picture in your
    life but
  • 31:58 - 32:01
    no change in our own seeing a change
  • 32:01 - 32:05
    so my point is is not a slam on palm
    bill for it
  • 32:05 - 32:06
    fantastic uh...
  • 32:06 - 32:08
    marketing
  • 32:08 - 32:12
    devices and it wasn't a great marketing
    device
  • 32:12 - 32:14
    but only bring this up at some point out
    to you that
  • 32:14 - 32:17
    none of these programs work for
    everybody you have to be very cognizant
  • 32:17 - 32:18
    of that
  • 32:18 - 32:22
    and don't go into a thinking that they
    are
  • 32:22 - 32:25
    if you can go into these things that
    open mind if i come in to try it out
  • 32:25 - 32:31
    if it looks like it might work given my
    my uh... genetic predisposition
  • 32:31 - 32:35
    but don't go into a thank-you and don't
    go into thinking
  • 32:35 - 32:43
    deeper don't be totally discouraged if
    it doesn't work for you
  • 32:43 - 32:44
    to go along
  • 32:44 - 32:49
    basecamp
  • 32:49 - 32:51
    if i have a guy
  • 32:51 - 32:53
    animated just pick up after croak which
    mika
  • 32:53 - 32:59
    obviously worked worked as an endurance
    type of guy
  • 32:59 - 33:01
    in good shape fantastic shape
  • 33:01 - 33:04
    more slender build
  • 33:04 - 33:06
    is our anyway
  • 33:06 - 33:07
    with in
  • 33:07 - 33:11
    anyway what i put him through a
    powerlifting program
  • 33:11 - 33:12
    it would reckon
  • 33:12 - 33:17
    it would totally reckoned it would
    destroy his exporting performance
  • 33:17 - 33:20
    i'm is just a no-brainer that is not his
    base camp his base camp
  • 33:20 - 33:22
    is an endurance
  • 33:22 - 33:24
    and endurance advance
  • 33:24 - 33:26
    he knows
  • 33:26 - 33:30
    if he can use certain strength
    techniques to enhancers
  • 33:30 - 33:31
    endurance advance
  • 33:31 - 33:35
    but if you were to train like a power
    lifter if you would ruin he knows this
  • 33:35 - 33:37
    intuitively
  • 33:37 - 33:39
    i know this intuitively
  • 33:39 - 33:43
    you guys need to find your base camp
    again no where your strengths are
  • 33:43 - 33:46
    intuitively and go out and find programs
  • 33:46 - 33:50
    it will enhance that
  • 33:50 - 33:54
    some guys are fantastic powerless to
    some guys are built that way
  • 33:54 - 33:59
    some guys are very sturdy
  • 33:59 - 34:00
    they haven't the uh...
  • 34:00 - 34:03
    genetic predisposition to be
    powerlessness
  • 34:03 - 34:05
    they don't need to be doing
  • 34:05 - 34:07
    the vince rhonda
  • 34:07 - 34:11
    german volume training ten by ten
  • 34:11 - 34:14
    anything out of it but then again much
    out of it
  • 34:14 - 34:15
    their base camp
  • 34:15 - 34:17
    izla repetition
  • 34:17 - 34:18
    highways
  • 34:18 - 34:20
    that is their base camp
  • 34:20 - 34:24
    my reason for bringing this up is
  • 34:24 - 34:27
    we want to operate from basecamp
  • 34:27 - 34:31
    for him to throw quick
  • 34:31 - 34:35
    performance
  • 34:35 - 34:37
    competitive
  • 34:37 - 34:39
    their base camp
  • 34:39 - 34:45
    is going to be say powerlifting right
    here
  • 34:45 - 34:48
    the thing is they do need to splinter
    out from that
  • 34:48 - 34:51
    going different directions
  • 34:51 - 34:52
    in in applied way
  • 34:52 - 34:56
    so his sometimes yes they are doing more
    high repetition work
  • 34:56 - 35:01
    sometimes they are doing very explosive
    more athletic
  • 35:01 - 35:03
    but they know
  • 35:03 - 35:04
    where their base camp is
  • 35:04 - 35:06
    this is that
  • 35:06 - 35:10
    this is the route before their workouts
    are going to take place
  • 35:10 - 35:13
    so again on this map
  • 35:13 - 35:16
    each and every one of you if you're
    looking for you
  • 35:16 - 35:18
    to perfect your ah...
  • 35:18 - 35:21
    if in a typical expression into the
    environment you need to figure out what
  • 35:21 - 35:23
    your base camp is
  • 35:23 - 35:26
    what do you operate test
  • 35:26 - 35:28
    for example i'm no
  • 35:28 - 35:31
    in myself
  • 35:31 - 35:34
    bro quick if we look at uh...
  • 35:34 - 35:37
    velocity force
  • 35:37 - 35:40
    some of you may know this curve
  • 35:40 - 35:41
    sis
  • 35:41 - 35:44
    forceful ostatic per product
  • 35:44 - 35:45
    really really high speeds
  • 35:45 - 35:50
    but i perform an action that are really
    really high speed say a bench press
  • 35:50 - 35:54
    at a high speed i can't produce a lot of
    forces is not there
  • 35:54 - 35:57
    other side of the corn
  • 35:57 - 35:59
    very very high force production
  • 35:59 - 36:02
    the bars not moving very fast
  • 36:02 - 36:04
    physiological
  • 36:04 - 36:07
    dizzy was cool property
  • 36:07 - 36:10
    power production
  • 36:10 - 36:12
    template on top of that was something
    like this might happen is power
  • 36:12 - 36:16
    production right in here
  • 36:16 - 36:18
    some of you
  • 36:18 - 36:20
    one he says all of you
  • 36:20 - 36:24
    your strength is going to be somewhere
    in here
  • 36:24 - 36:28
    some of your gonna be better over here
    power lifter type
  • 36:28 - 36:32
    some of you are going to be better every
    year
  • 36:32 - 36:37
    hi hi hi technique rapid rapid movement
    thumb
  • 36:37 - 36:39
    uh...
  • 36:39 - 36:40
    golfers
  • 36:40 - 36:43
    baseball players
  • 36:43 - 36:46
    and i'm not produce a whole lot of force
    they only to
  • 36:46 - 36:48
    their operating over here
  • 36:48 - 36:51
    i'd just up in the know through my
    training
  • 36:51 - 36:53
    my best point
  • 36:53 - 36:57
    is somewhere right in here
  • 36:57 - 37:00
    my base camps it's right up in here my
    ability
  • 37:00 - 37:02
    to produce repeat
  • 37:02 - 37:03
    intense power
  • 37:03 - 37:05
    in the one two three repetition range
    for duration
  • 37:05 - 37:10
    i know that's my base camp it's what i
    excel at
  • 37:10 - 37:12
    operate over here for a long i get
    crushed
  • 37:12 - 37:15
    idea powerlifting routine
  • 37:15 - 37:18
    if i do a powerlifting type workout
  • 37:18 - 37:21
    very high intensity high force
    production low
  • 37:21 - 37:24
    global aussie on fri encrusted it and i
    know it
  • 37:24 - 37:27
    but i do need to venture out here every
    now and again to be a better athlete on
  • 37:27 - 37:31
    the other side uh... diskette operator
    for long
  • 37:31 - 37:33
    this is my base camp
  • 37:33 - 37:36
    most of my workouts take place right
    here
  • 37:36 - 37:37
    high-power production
  • 37:37 - 37:40
    very very quick bam bam bam
  • 37:40 - 37:44
    i can do this all day long repeats i get
    a lot out of it
  • 37:44 - 37:46
    but to be able to enhance this
  • 37:46 - 37:49
    i still need to be able to produce a lot
    of forces
  • 37:49 - 37:55
    and i still need to be able to produced
    very very ballistic movements
  • 37:55 - 37:57
    that these are all admits
  • 37:57 - 38:02
    to my basecamp which sits right here
  • 38:02 - 38:05
    i love you guys have a certain basecamp
  • 38:05 - 38:07
    might not know it yet but you do
  • 38:07 - 38:12
    you might not have found it yet but you
    will with the people looking for it
  • 38:12 - 38:14
    it somewhere along this line
  • 38:14 - 38:18
    somewhere along this power curve
  • 38:18 - 38:19
    somewhere
  • 38:19 - 38:21
    somewhere here
  • 38:21 - 38:25
    is where your base camp is if you find
    that basecamp then you can find
  • 38:25 - 38:28
    techniques
  • 38:28 - 38:30
    that will
  • 38:30 - 38:34
    naturally play to that base camps strong
    suit
  • 38:34 - 38:35
    once you know that
  • 38:35 - 38:39
    once you hone in on that base camp in
    you can start making forays out from
  • 38:39 - 38:40
    that to enhance
  • 38:40 - 38:45
    to enhance your overall health and
    fitness
  • 38:45 - 38:59
    in questions are
  • 38:59 - 39:03
    this my question is you might into this
  • 39:03 - 39:09
    the my question is
  • 39:09 - 39:12
    what techniques what u would you look
    for it
  • 39:12 - 39:15
    it's you'd
  • 39:15 - 39:19
    penny find how do you ever yet
  • 39:19 - 39:22
    i mean this simple thing about living
    there
  • 39:22 - 39:23
    number one right
  • 39:23 - 39:25
    tall skinny guy
  • 39:25 - 39:28
    write-ins nine india power lifter per se
  • 39:28 - 39:32
    productive more endurance type
  • 39:32 - 39:34
    grade
  • 39:34 - 39:35
    that
  • 39:35 - 39:38
    add yeah cn cedras on
  • 39:38 - 39:39
    strictly
  • 39:39 - 39:41
    uh... how do i know
  • 39:41 - 39:50
    what in electing a series of that
  • 39:50 - 39:52
    so to say
  • 39:52 - 39:56
    let's say we have a more endurance type
    person who's
  • 39:56 - 39:58
    basecamp
  • 39:58 - 40:01
    it's more of a high repetition type of
    thing
  • 40:01 - 40:05
    because just his joint structure he
    can't handle
  • 40:05 - 40:06
    a whole lot of weight bearing
  • 40:06 - 40:10
    hi force stuff there were a kid rectum
  • 40:10 - 40:11
    i like me
  • 40:11 - 40:13
    this can handle that for a long
  • 40:13 - 40:15
    because it is tears my joints
  • 40:15 - 40:19
    polyesters missing from your system
  • 40:19 - 40:22
    so if i know that i complain
  • 40:22 - 40:26
    i can play to that strength some of the
    small joint structure someone with uh...
  • 40:26 - 40:30
    you know more vector morph bill
  • 40:30 - 40:33
    but uh... now and start to gravitate
    away
  • 40:33 - 40:34
    from this area
  • 40:34 - 40:38
    more back over here
  • 40:38 - 40:41
    and opposite side in the opposite side
    of the coin
  • 40:41 - 40:44
    so that somebody with very very robust
    joints
  • 40:44 - 40:45
    for stocky
  • 40:45 - 40:47
    that type of bill
  • 40:47 - 40:50
    yeah just talking very very general here
    i mean
  • 40:50 - 40:54
    it is you go along you continually
    refined continually refined continually
  • 40:54 - 40:56
    refinance their refining
  • 40:56 - 41:00
    i still have to check myself here you
    know i am i still this athlete is this
  • 41:00 - 41:01
    still were might
  • 41:01 - 41:03
    my golden zone is
  • 41:03 - 41:07
    you can use a daily is a daily check
  • 41:07 - 41:10
    it always has been
  • 41:10 - 41:14
    because at the fluctuate back-and-forth
    ear yeah i still get crushed over here
  • 41:14 - 41:17
    i work out with some guys this is where
    they live
  • 41:17 - 41:18
    that is their base camp
  • 41:18 - 41:20
    work out with them
  • 41:20 - 41:22
    yeah murder
  • 41:22 - 41:24
    move them over here
  • 41:24 - 41:27
    they're murdered over here
  • 41:27 - 41:30
    so it's a continual process continual
    feel well process which is another great
  • 41:30 - 41:32
    thing about this and ever
  • 41:32 - 41:35
    you're never at the end
  • 41:35 - 41:37
    as offense at mean you're never at the
    end
  • 41:37 - 41:49
    you're always learning new things about
    yourself
  • 41:49 - 41:53
    writes i was gonna ask how do you
    determine the payscale sure constantly
  • 41:53 - 41:57
    which is saying is
  • 41:57 - 42:03
    partnership scott videos anita it is
    totally it's totally trial and error but
  • 42:03 - 42:06
    you have certain queries along the way
    it's not a total of this
  • 42:06 - 42:13
    fishing expedition you have certain
    clues along the way
  • 42:13 - 42:16
    pacific but it's always being refined
  • 42:16 - 42:26
    always be unified
  • 42:26 - 42:30
    and i guess from
  • 42:30 - 42:31
    uh... sorry any resources for
  • 42:31 - 42:37
    uh... with a smaller uh... small bone
    but expect more stirred up desicomments
  • 42:37 - 42:41
    other sites are online where they can i
    say okay these ideals
  • 42:41 - 42:45
    uh... his base camps for u diffuser like
    that kind of genetic plan of action
  • 42:45 - 42:47
    resolves itself
  • 42:47 - 42:51
    no there's really no generic when in
    that's another thing is really legendary
  • 42:51 - 42:54
    plan of action here
  • 42:54 - 42:57
    and i guess that's what my overriding
    messages
  • 42:57 - 42:58
    it can't be
  • 42:58 - 43:00
    you know if there can be a genetic plans
  • 43:00 - 43:03
    you guys have to go along
  • 43:03 - 43:04
    have a vision
  • 43:04 - 43:07
    che said vision but along the way you
    can have the roadmap like adrift the
  • 43:07 - 43:08
    first
  • 43:08 - 43:12
    you have an indication of where you want
    to be on that health performance
  • 43:12 - 43:13
    spectrum
  • 43:13 - 43:16
    were you on the fall along there
  • 43:16 - 43:21
    for instance connector morph bam right
    now i know that i can handle a whole lot
  • 43:21 - 43:23
    of weight
  • 43:23 - 43:27
    i can't operate over here for a while my
    joints can support
  • 43:27 - 43:29
    me looking at
  • 43:29 - 43:32
    lurie simmons powerlifting confidences
    and that means i don't work for me
  • 43:32 - 43:36
    no right right says okay said there i
    have one clear
  • 43:36 - 43:36
    that's good
  • 43:36 - 43:39
    that's not going to work for me
  • 43:39 - 43:42
    so then i have to start going along well
    well
  • 43:42 - 43:45
    let me kinda look around and although i
    don't want to
  • 43:45 - 43:47
    to say
  • 43:47 - 43:51
    precisely annually what this person does
    he might be built similarly to me
  • 43:51 - 43:53
    they'll be sent out some clues
  • 43:53 - 43:58
    he's found a similar path it's worked
    for him hiking take some of these clues
  • 43:58 - 44:00
    and now i can start bringing them over
  • 44:00 - 44:01
    enshrine amount myself
  • 44:01 - 44:06
    but the thing is i'm not married to
    exactly what he's doing i have to keep
  • 44:06 - 44:09
    in my mind that's worked for him
  • 44:09 - 44:10
    for him
  • 44:10 - 44:13
    even though he might have the same
    structure it is me he's got a different
  • 44:13 - 44:16
    hormonal profile probably
  • 44:16 - 44:17
    he's in a different environment
  • 44:17 - 44:20
    he's able to devote
  • 44:20 - 44:22
    a lot more time to that pursuit the one
    i did
  • 44:22 - 44:23
    so i can take some clues for him
  • 44:23 - 44:25
    from him
  • 44:25 - 44:26
    in run along with it
  • 44:26 - 44:29
    but i can't be married to his particular
    program and i have to be open-minded
  • 44:29 - 44:33
    enough to be able to shift gears on my
    own
  • 44:33 - 44:36
    and kind of war in this process and and
  • 44:36 - 44:39
    and go along from there but that's kinda
    how you get started doing yeah there is
  • 44:39 - 44:43
    a master's because there's a lot of
    information online and he started to
  • 44:43 - 44:44
    tell you something
  • 44:44 - 44:48
    and so i guess our own roadmap is like a
    filter you know for what we want to tv
  • 44:48 - 44:52
    just how light it is just is it like
    intuitively kinda no i guess when you
  • 44:52 - 44:57
    get is intuitive and a lot of ways ok is
    an intuitive processes dances self
  • 44:57 - 45:00
    learning process dislike just like any
    other pursuits
  • 45:00 - 45:06
    it's it's a physical self learning
    process
  • 45:06 - 45:07
    you just know that there is no
  • 45:07 - 45:11
    there's no silver bullets out there okay
    i can take
  • 45:11 - 45:14
    the i i train
  • 45:14 - 45:17
    in this area that's my base camp
  • 45:17 - 45:19
    and i look it up when she trained this
    way
  • 45:19 - 45:20
    it's just so happens
  • 45:20 - 45:23
    this is more efficient
  • 45:23 - 45:28
    track and field application so i can
    look it after these who are uh...
  • 45:28 - 45:32
    hundred-meter sprinters or does shoppers
    this discus fight
  • 45:32 - 45:36
    athletes that this kinda happens to be
    were rife all-in right there
  • 45:36 - 45:40
    i can look at this type of work out
    since he with his guys are doing
  • 45:40 - 45:44
    i can't say clues from these type of
    workouts and cobbled together my own
  • 45:44 - 45:49
    workout program
  • 45:49 - 45:51
    i'm not competing here
  • 45:51 - 45:54
    not a competitive discus thrower and i
    conveyed javelin throwing out a
  • 45:54 - 45:55
    competitive sprinter
  • 45:55 - 45:56
    but i know
  • 45:56 - 46:01
    my genetic predisposition kinda pushes
    me in that direction
  • 46:01 - 46:03
    so i can take please from that type of
  • 46:03 - 46:05
    from that type of athletes
  • 46:05 - 46:08
    from that and i cobbled together my own
    workout program
  • 46:08 - 46:11
    sony inserting your case you would look
    around kind of try to find either
  • 46:11 - 46:13
    athlete
  • 46:13 - 46:15
    fizzy type person could kinda fits your
    same old
  • 46:15 - 46:18
    star getting clues there
  • 46:18 - 46:20
    apply those
  • 46:20 - 46:23
    your circumstance your time
  • 46:23 - 46:25
    the tools you have to take me to your
    able to employees
  • 46:25 - 46:29
    and then you start from there and you
    start gradually coming up
  • 46:29 - 46:31
    just realize it's a never ending process
  • 46:31 - 46:34
    yeah that's the biggest thing to get
    across to you this isn't
  • 46:34 - 46:37
    if if you think you're getting into this
    game
  • 46:37 - 46:40
    and you say when i get to be
  • 46:40 - 46:44
    two hundred fifty pounds and convince
    press you know four hundred or whatever
  • 46:44 - 46:47
    it's never going to be there because if
    you do get there
  • 46:47 - 46:49
    unite and be satisfied
  • 46:49 - 46:52
    there's always four oh five there's
    always four fifteen there's always t
  • 46:52 - 46:54
    sixty there's that you know
  • 46:54 - 46:58
    you're never going to be satisfied the
    waterways that's fantastic i mean that's
  • 46:58 - 47:01
    what life is all about the steepest
    continual strife
  • 47:01 - 47:03
    but if you're getting into this
  • 47:03 - 47:05
    as a means to hit that
  • 47:05 - 47:08
    you'll never stay in the game for a long
  • 47:08 - 47:12
    it's got to be much more it's got to be
    more of a almost six p ritual pursuit
  • 47:12 - 47:15
    myself betterment pursuits
  • 47:15 - 47:17
    and that's just a tool
  • 47:17 - 47:20
    the lifting the working out specific
    troll
  • 47:20 - 47:23
    it's a meditation is what it boils down
    to
  • 47:23 - 47:25
    as a meditation using physical culture
    as a tool
  • 47:25 - 47:27
    if you can get to that point
  • 47:27 - 47:29
    you'll stay in the game forever
  • 47:29 - 47:31
    annual naturally then
  • 47:31 - 47:33
    gravitate towards these things that make
    you better
  • 47:33 - 47:36
    because you've been in the game for so
    long now you know in a star gravitate
  • 47:36 - 47:39
    you'd you'd building the bigger toolbox
  • 47:39 - 47:42
    you take another step bigger toolbox
    analyst at their toolbox better
  • 47:42 - 47:45
    techniques
  • 47:45 - 47:48
    as you come along
  • 47:48 - 47:50
    we talked real quick
  • 47:50 - 47:52
    so i think i'm probably
  • 47:52 - 47:54
    getting it out of time
  • 47:54 - 48:00
    we talk about one technique that i like
    to use for a quick
  • 48:00 - 48:06
    something that just about anybody can
    employ
  • 48:06 - 48:19
    talk about a lot of regulation real
    quick
  • 48:19 - 48:23
    so very easy technique to employ
  • 48:23 - 48:26
    so the gentleman here aswell ago about
    ah...
  • 48:26 - 48:31
    just for instance dole stars five five
    five program
  • 48:31 - 48:33
    the difference between
  • 48:33 - 48:36
    a linear period is asian program
  • 48:36 - 48:38
    enought a regulatory
  • 48:38 - 48:40
    programs this
  • 48:40 - 48:45
    nine year period is asian says it is i
    go along in time
  • 48:45 - 48:47
    for a particular exercise
  • 48:47 - 48:49
    this to say dead lift
  • 48:49 - 48:51
    just pick one
  • 48:51 - 48:52
    as i go along in time
  • 48:52 - 48:56
    or should be able apply
  • 48:56 - 49:00
    so i go on my way to increase
  • 49:00 - 49:02
    for that particular lift
  • 49:02 - 49:07
    it's a go a long week to week to week
  • 49:07 - 49:09
    brother different meza cycles
  • 49:09 - 49:14
    of a program fashion b able in those ten
    pounds bam bam here another ten
  • 49:14 - 49:17
    i'm going right along for i don't know
  • 49:17 - 49:20
    that's manure period is a shame
  • 49:20 - 49:22
    to some extent
  • 49:22 - 49:24
    to some extent
  • 49:24 - 49:27
    manure period is asian does work
  • 49:27 - 49:31
    it works for people who are just frank
    beginners
  • 49:31 - 49:33
    right out of the gate
  • 49:33 - 49:37
    it works for those people 'cause pretty
    much everything works for those people
  • 49:37 - 49:40
    you can put your car in a driveway it
    doesn't matter you gonna get stronger
  • 49:40 - 49:42
    and better
  • 49:42 - 49:43
    and
  • 49:43 - 49:46
    it works for athletes
  • 49:46 - 49:50
    are very very very dedicated in their
    life is driven towards
  • 49:50 - 49:52
    that inst
  • 49:52 - 49:55
    that's pushing a big way
  • 49:55 - 49:57
    a big selling on in track and field
  • 49:57 - 49:59
    that
  • 49:59 - 50:03
    that is true that works for for most
    people that is not gonna work
  • 50:03 - 50:08
    you don't have the time to dedicate for
    that you don't have the time the program
  • 50:08 - 50:10
    you've got a life
  • 50:10 - 50:12
    you on the school you got a job
  • 50:12 - 50:16
    you just don't have the time to dedicate
    rule in your period is asian program
  • 50:16 - 50:18
    so to say
  • 50:18 - 50:22
    linear pretty realization doesn't work
    is not what i'm saying it does work for
  • 50:22 - 50:25
    select few people
  • 50:25 - 50:28
    i would venture to say that most of you
    in here
  • 50:28 - 50:31
    you want to hear you're not a
    professional athlete so from him
  • 50:31 - 50:33
    if you're listening to me you're not a
    professional athlete you've got you've
  • 50:33 - 50:36
    got a coaching staff right
  • 50:36 - 50:37
    on a regular
  • 50:37 - 50:40
    on a regulation overcomes that
  • 50:40 - 50:41
    problem
  • 50:41 - 50:44
    let's talk about what things
  • 50:44 - 50:46
    can derail u
  • 50:46 - 50:48
    from using linear period is asian
  • 50:48 - 50:50
    what kind of things can come into your
    life
  • 50:50 - 50:51
    it would disrupt that
  • 50:51 - 50:54
    bam bam bam pattern
  • 50:54 - 50:55
    anything
  • 50:55 - 51:01
    any kind of stress any kind of job
    stress any kind of relationship stress
  • 51:01 - 51:03
    uh... money stresses you name it
  • 51:03 - 51:07
    the body senses stressed this stress it
    doesn't matter if they come
  • 51:07 - 51:09
    psychological it doesn't matter if it's
    if it's
  • 51:09 - 51:12
    if its physical stresses stress
  • 51:12 - 51:13
    if i come into the gym
  • 51:13 - 51:17
    on a dare i suppose a deadly four fifty
    cuz that's what my manure pure decission
  • 51:17 - 51:19
    program calls for
  • 51:19 - 51:23
    and i can't do it
  • 51:23 - 51:26
    i can't budge four fifty off the ground
    i'm supposed to be able profit right arm
  • 51:26 - 51:30
    off what do i do that
  • 51:30 - 51:31
    well manure
  • 51:31 - 51:36
    period is asian is very soviet style
    very bam bam bam
  • 51:36 - 51:40
    well i don't know if we can get off the
    ground one of my gennady
  • 51:40 - 51:44
    that's where people stall food linear
    period is a shame to the site in new
  • 51:44 - 51:46
    york with lifting
  • 51:46 - 51:50
    or jump onto the next you whatever the
    next program is a latch onto and they
  • 51:50 - 51:53
    disappeared chaser tales material way to
    get around that
  • 51:53 - 51:54
    really easy
  • 51:54 - 51:57
    and i still use this to the states bill
  • 51:57 - 51:59
    i'd use it for a long long long time
  • 51:59 - 52:00
    i still use it
  • 52:00 - 52:03
    on a regulation
  • 52:03 - 52:06
    the stick that damn lift example again
  • 52:06 - 52:10
    let's say that
  • 52:10 - 52:12
    i'm just going to uh... he's around
    number here so it's easy to go into
  • 52:12 - 52:18
    texas state right so i can use my math
    skills are lacking
  • 52:18 - 52:21
    four hundred pounds okay
  • 52:21 - 52:23
    four hundred pounds
  • 52:23 - 52:29
    would you say six routes
  • 52:29 - 52:31
    knowing my base camp
  • 52:31 - 52:32
    knowing where rahmat
  • 52:32 - 52:34
    my base camp
  • 52:34 - 52:36
    i noted it
  • 52:36 - 52:37
    four
  • 52:37 - 52:39
    strength applications
  • 52:39 - 52:43
    i'm better off operating in the six
    references
  • 52:43 - 52:46
    k just for starters
  • 52:46 - 52:47
    you don't need it
  • 52:47 - 52:54
    this deep into this but i'm just this
    explain why you six reps
  • 52:54 - 52:58
    six reps is a good strings building
    program for me because of my genetic
  • 52:58 - 52:59
    predisposition
  • 52:59 - 53:04
    going any lower than that if i do too
    often i get crushed
  • 53:04 - 53:09
    if i stay around six seven eight
    repetitions with a pretty heavy weight
  • 53:09 - 53:13
    with a with a slower tempo more of a
    force production tempo
  • 53:13 - 53:18
    delmar i'd like to operate there
  • 53:18 - 53:19
    let's say that
  • 53:19 - 53:22
    last time i did that lifts
  • 53:22 - 53:26
    i was able to hit four hundred pounds
    for six reps
  • 53:26 - 53:28
    now i'm coming along
  • 53:28 - 53:30
    i want to get another dead lift day here
    k
  • 53:30 - 53:33
    say were into the next week i want to go
    dead lift many appeared his asian by go
  • 53:33 - 53:36
    back to that
  • 53:36 - 53:40
    say four ten i was supposed to hit four
    ten
  • 53:40 - 53:44
    i'm not going to do that what i'm gonna
    do his i must say i did four hundred
  • 53:44 - 53:47
    pounds for six rats last time i did it
  • 53:47 - 53:49
    my goal is going to be
  • 53:49 - 53:53
    increase wraps with that same weight
  • 53:53 - 53:55
    his summer go about doing that
  • 53:55 - 53:57
    first off amanda leavin
  • 53:57 - 54:00
    we're going to have about four or five
  • 54:00 - 54:03
    different sets here
  • 54:03 - 54:06
    and you can do this
  • 54:06 - 54:08
    you can do this with any
  • 54:08 - 54:10
    with any exercise
  • 54:10 - 54:14
    it's better to do it with the compound
    exercise ok overstock embargoes
  • 54:14 - 54:16
    dumbbells
  • 54:16 - 54:19
    which is everybody yeah i'm assuming
    everybody has access to uh...
  • 54:19 - 54:22
    to bar bells dumbbells has pretty much
    ubiquitous
  • 54:22 - 54:24
    and so i kind of pick the devil affair
  • 54:24 - 54:29
    this can be done on the change it to be
    done on any any apparatus
  • 54:29 - 54:31
    well may do some of the lead in
  • 54:31 - 54:35
    at fifty percent of my weight
  • 54:35 - 54:40
    i'ma come in at two hundred pounds
  • 54:40 - 54:44
    and they hit twelve reps with it
  • 54:44 - 54:46
    second set
  • 54:46 - 54:48
    might take seventy five percent of that
  • 54:48 - 54:54
    mcgee six rats with ok so what we are
    going on here is
  • 54:54 - 54:57
    a little bit of a warm up
  • 54:57 - 54:58
    this is no different really
  • 54:58 - 55:06
    than a five by five program within all
    the different spin on it
  • 55:06 - 55:07
    the repetition
  • 55:07 - 55:10
    or third set
  • 55:10 - 55:13
    i might come up here
  • 55:13 - 55:16
    nomic four hundred pounds
  • 55:16 - 55:18
    now this is a money set
  • 55:18 - 55:21
    i'm gonna go all-out hemi repetitions
    denied it
  • 55:21 - 55:24
    at four hundred pounds
  • 55:24 - 55:26
    i'm feeling good my stress as well
  • 55:26 - 55:29
    then got low stress everything's going
    well
  • 55:29 - 55:33
    hopefully all be four hundred pounds
  • 55:33 - 55:34
    let's say i get
  • 55:34 - 55:39
    eight rats as an example
  • 55:39 - 55:40
    of people ask
  • 55:40 - 55:41
    timeout
  • 55:41 - 55:47
    american down here up dot t_ money sets
    fact summer i come down for another
  • 55:47 - 55:50
    another crack it for her but now manage
    act the way up a little bit
  • 55:50 - 55:52
    in this is where
  • 55:52 - 55:54
    being chef of the jam
  • 55:54 - 55:58
    comes into play how much weight and i
    got to add to it
  • 55:58 - 56:01
    how did i feel when i did that last i
    got a repetitions but was it and i
  • 56:01 - 56:05
    believe a or was it a good solid eight
  • 56:05 - 56:07
    all these things i have to consider
  • 56:07 - 56:10
    i have to take into account
  • 56:10 - 56:12
    let's say i felt pretty good
  • 56:12 - 56:15
    the other a came out pretty easy
  • 56:15 - 56:17
    i'm gonna check this out
  • 56:17 - 56:21
    four-twenty and again coming to see what
    i get out of it
  • 56:21 - 56:25
    and say i got five repetitions
  • 56:25 - 56:27
    with four twenty
  • 56:27 - 56:35
    this way
  • 56:35 - 56:41
    is now in a carry four to the next time
    i do a dead with
  • 56:41 - 56:44
    now i start this cycle all over again
  • 56:44 - 56:44
    but instead is
  • 56:44 - 56:45
    status
  • 56:45 - 56:49
    uh... six rats it'll be four twenty
  • 56:49 - 56:49
    for five
  • 56:49 - 56:54
    in a star the cycle all over again
  • 56:54 - 56:56
    and i continue on
  • 56:56 - 57:00
    two things about this
  • 57:00 - 57:02
    i'll probably do another set
  • 57:02 - 57:06
    maybe a knock-down said recall it a lot
    down the way
  • 57:06 - 57:09
    maybe do a high repetition said here
  • 57:09 - 57:12
    if i'm feeling really really really good
  • 57:12 - 57:16
    if i knocked out for twenty for five
    incidental may have been feeling super
  • 57:16 - 57:19
    strong here
  • 57:19 - 57:20
    four thirty
  • 57:20 - 57:23
    okay let's give it a shot to any other
  • 57:23 - 57:27
    this is kind of a fuel out process
  • 57:27 - 57:30
    couple things about this
  • 57:30 - 57:31
    number one
  • 57:31 - 57:35
    i go into this with the mentality that
  • 57:35 - 57:37
    if i don't do well here
  • 57:37 - 57:39
    on their first money set
  • 57:39 - 57:41
    i cut myself a break
  • 57:41 - 57:43
    snuck into the world
  • 57:43 - 57:45
    no big deal
  • 57:45 - 57:48
    as long as i bring every bit of
    intensity that i had when i walked into
  • 57:48 - 57:49
    the gm that day
  • 57:49 - 57:52
    as long as i bring that tenacity
  • 57:52 - 57:54
    from back to his first before
  • 57:54 - 57:56
    for things we talked about earlier
  • 57:56 - 58:00
    if i bring that in that city and dog in
    this in here
  • 58:00 - 58:02
    and i just didn't get six repetitions
  • 58:02 - 58:04
    i get my all that day
  • 58:04 - 58:05
    so totally different mindset
  • 58:05 - 58:08
    than nine year period is a shit
  • 58:08 - 58:11
    i know i gave it my all
  • 58:11 - 58:12
    whatever
  • 58:12 - 58:15
    that distill my maximum right there
  • 58:15 - 58:17
    next time it comes up
  • 58:17 - 58:19
    was tried again
  • 58:19 - 58:21
    what will happen
  • 58:21 - 58:25
    what always happens with this
  • 58:25 - 58:26
    is progression
  • 58:26 - 58:28
    after you get out of being a
  • 58:28 - 58:32
    rank amateur or up
  • 58:32 - 58:34
    very very new to the weightlifting game
  • 58:34 - 58:36
    where you'll find is
  • 58:36 - 58:38
    progress doesn't come
  • 58:38 - 58:40
    in steps
  • 58:40 - 58:45
    progress comes in one big step
  • 58:45 - 58:49
    so what happens is
  • 58:49 - 58:53
    i'm i sat there there four hundred
    pounds and i might discounted however
  • 58:53 - 58:56
    if four hundred pounds for quite a long
    time aga one day on my team seven
  • 58:56 - 59:00
    repetitions what it next time out of my
    get five
  • 59:00 - 59:04
    you know this is that there have a ring
    around hovering around hovering around
  • 59:04 - 59:05
    one-day i'll come in
  • 59:05 - 59:08
    and maybe a day that i feel like
  • 59:08 - 59:10
    unite
  • 59:10 - 59:13
    i probably don't have it today but i
    might go ahead and give it the old uh...
  • 59:13 - 59:15
    give it the old college try was who are
    at
  • 59:15 - 59:17
    bam for thirty comes off the ground
  • 59:17 - 59:19
    uh... like nothing
  • 59:19 - 59:21
    you cannot predict
  • 59:21 - 59:24
    when this progress is going to happen
    you just can't do it
  • 59:24 - 59:28
    that's the breakdown of linear
    progression
  • 59:28 - 59:29
    the other breakdown in
  • 59:29 - 59:32
    you can't predict when these things are
    going to happen i've been in this game
  • 59:32 - 59:37
    thirty five plus years i can't predict
    when i'm gonna have a good day really
  • 59:37 - 59:41
    it surprises the hell out of me
    sometimes when i come into a gm
  • 59:41 - 59:42
    and i'd better
  • 59:42 - 59:45
    my progress on a certain with them like
    that you know i've traveled all night
  • 59:45 - 59:49
    when you know i'm feeling like crap yeti
    idea i didn't give me a list of its of
  • 59:49 - 59:52
    excuses chemin instant
  • 59:52 - 59:55
    the weight comes off the ground as i can
    explain it
  • 59:55 - 59:58
    what out a regulation allows you to do
  • 59:58 - 60:02
    it allows you keep the table set in the
    door open for opportunity and that's
  • 60:02 - 60:06
    exactly what you want to do every time
    you go into the gym
  • 60:06 - 60:09
    i set the table i keep the door open
  • 60:09 - 60:11
    when ever offered to that opportunity
  • 60:11 - 60:14
    it and i don't know when it's going to
    be a camper dick that affected there
  • 60:14 - 60:16
    wouldn't be here to be in vegas
  • 60:16 - 60:18
    you know i mean
  • 60:18 - 60:21
    if anybody can predict that with any
    accuracy
  • 60:21 - 60:23
    it it just can't be done
  • 60:23 - 60:27
    keeping the table set the door open for
    that opportunites what auto regulation
  • 60:27 - 60:31
    is all about and that's that's why i use
    it as the basis of my workouts i don't
  • 60:31 - 60:33
    use it all the time
  • 60:33 - 60:36
    i don't use it for every exercise
  • 60:36 - 60:43
    but it forms the basis of my workouts
  • 60:43 - 60:47
    and it's again it's do you see that the
    it's easy to track to which is another
  • 60:47 - 60:48
    thing
  • 60:48 - 60:49
    when you've got all these other
  • 60:49 - 60:53
    all these other time requirements or
    these other uh... pressures on you
  • 60:53 - 60:55
    and you want to try to squeeze
  • 60:55 - 60:58
    squeeze a workout and
  • 60:58 - 61:00
    i know i can go to my workout log
  • 61:00 - 61:02
    i can pull out that dad left
  • 61:02 - 61:04
    i can see what i've got there
  • 61:04 - 61:05
    pam and i can roll with it
  • 61:05 - 61:07
    i know what weight ought to be hitting
  • 61:07 - 61:12
    i've got a repetition scheme and i'm off
    to the races
  • 61:12 - 61:14
    no worries about nine year period is
    asian
  • 61:14 - 61:16
    no calculations
  • 61:16 - 61:18
    to have to worry about
  • 61:18 - 61:21
    no mental anguish if i didn't hit
  • 61:21 - 61:23
    heed my projected weight
  • 61:23 - 61:29
    and i can continue on for ever this is a
    never-ending thing
  • 61:29 - 61:30
    so as i go along throughout
  • 61:30 - 61:31
    throughout the
  • 61:31 - 61:33
    training year
  • 61:33 - 61:36
    certain exercises naturally come into my
  • 61:36 - 61:40
    wheel house and then leave my wheel
    house too
  • 61:40 - 61:42
    for instance during the
  • 61:42 - 61:45
    during the spring summer and fall
  • 61:45 - 61:46
    on either
  • 61:46 - 61:48
    on the tracks printing
  • 61:48 - 61:49
    or i'm uh...
  • 61:49 - 61:52
    riding a bike quite a bit
  • 61:52 - 61:54
    and to take one exercise for an example
  • 61:54 - 61:59
    when i'm doing those things idon't squaw
  • 61:59 - 62:02
    analyst what during that time period
    because it distresses my bsp refreshes
  • 62:02 - 62:06
    my cycling ability
  • 62:06 - 62:09
    but when the fall comes
  • 62:09 - 62:11
    no winner and i'm not out so much that i
    can bring
  • 62:11 - 62:14
    that particular exercise
  • 62:14 - 62:16
    back into the uh... back into the next
  • 62:16 - 62:19
    a look back at my also see were i was
  • 62:19 - 62:22
    squatting last fall that puts me in the
    ballpark in her here i am on a regular
  • 62:22 - 62:26
    eighteen again benefit from that this is
    like a never missed
  • 62:26 - 62:29
    obviously i'm not in the a strong hands
    wanted in a while
  • 62:29 - 62:32
    but that gives me a good ballpark
    indications of wear did were to jump
  • 62:32 - 62:33
    back in the game
  • 62:33 - 62:36
    in them right back running
  • 62:36 - 62:38
    red background with it
  • 62:38 - 62:41
    any questions about a lot of regulation
    how did how you can incorporate that
  • 62:41 - 62:45
    into your
  • 62:45 - 62:47
    sold your max weight
  • 62:47 - 62:51
    can't change that breaks gates answer
    absolutely
  • 62:51 - 62:53
    you know if you're not paid four hundred
    for
  • 62:53 - 62:55
    oman
  • 62:55 - 62:57
    and six years ago still stay with it yet
  • 62:57 - 63:03
    pacifica ca six-month breakers sequel
    have for fruit instance
  • 63:03 - 63:04
    let's say
  • 63:04 - 63:08
    the say that this this what will use
    that as an example
  • 63:08 - 63:11
    if i have squaw did in hindu whatever
    eight months units
  • 63:11 - 63:15
    seriously to sometimes or go eight
    months without at least wat
  • 63:15 - 63:18
    a flip back to my workout log
  • 63:18 - 63:22
    now i've got a way to schools that same
    four hundred pounds by no
  • 63:22 - 63:24
    as i can add a touch too haven't done
    this
  • 63:24 - 63:29
    what the technique you know i did eight
    months away from a certain technique
  • 63:29 - 63:32
    you know i'm not going to be able to do
    it well but it gets me in the ballpark
  • 63:32 - 63:32
    into
  • 63:32 - 63:34
    on that we don't buy it
  • 63:34 - 63:38
    om i got it in hit four hundred pounds
    since why they do this
  • 63:38 - 63:39
    you know i'll let that go
  • 63:39 - 63:40
    it'll be there
  • 63:40 - 63:42
    vienna little combat
  • 63:42 - 63:46
    but it gives me in the ballpark it saves
    me from
  • 63:46 - 63:48
    coming into the gym going
  • 63:48 - 63:51
    i want to squash today were a start
  • 63:51 - 63:55
    you know it doesn't own it you know
    messing around with two twenty five and
  • 63:55 - 63:58
    it's going to do and that will build up
    here and i can jump right to it
  • 63:58 - 64:01
    arrive four hundred for her parents
    seven repetitions let's go
  • 64:01 - 64:07
    before four hundred on the bar i might
    get to a mega three
  • 64:07 - 64:10
    i'm still in the ballpark
  • 64:10 - 64:14
    and i know where to go from there
  • 64:14 - 64:17
    this is where the chef part comes
    enright because that's
  • 64:17 - 64:20
    is the recipe
  • 64:20 - 64:23
    no it's called the chef part into it
  • 64:23 - 64:23
    four hundred pounds
  • 64:23 - 64:26
    seven repetitions
  • 64:26 - 64:28
    i know that's not gonna happen
  • 64:28 - 64:30
    it's not going to go
  • 64:30 - 64:32
    when i'm not get down to three seventy
    five
  • 64:32 - 64:36
    against on the ball for three seventy
    five spurl a bit more manageable
  • 64:36 - 64:39
    demotion for six
  • 64:39 - 64:43
    then i'll go from there that's weird
    being
  • 64:43 - 64:46
    where abiding strictly by the recipe
  • 64:46 - 64:48
    or being the chef
  • 64:48 - 64:52
    that's for a little bit of time into the
    bar consent
  • 64:52 - 64:53
    let's say you don't have any time into
    the bar
  • 64:53 - 64:56
    none you're not prepared
  • 64:56 - 64:59
    i can try to make that call because you
    know i've been in a game for awhile i
  • 64:59 - 65:01
    kinda know were to go with this
  • 65:01 - 65:04
    if you don't if you haven't
  • 65:04 - 65:06
    stick with four hundred year along bam
  • 65:06 - 65:08
    are regulated
  • 65:08 - 65:10
    thing is if you don't have a whole lot
    of time under the bar
  • 65:10 - 65:14
    the chances of the fallen off much of
  • 65:14 - 65:15
    that max
  • 65:15 - 65:17
    unite and be far away from it
  • 65:17 - 65:18
    and
  • 65:18 - 65:26
    if you are down from his head taking
    long to get back to it
  • 65:26 - 65:31
    use of this might be a two part question
    sure cell
  • 65:31 - 65:34
    just part of the regulation
  • 65:34 - 65:37
    ways yet
  • 65:37 - 65:40
    uh... would
  • 65:40 - 65:41
    so sure
  • 65:41 - 65:43
    uh... these
  • 65:43 - 65:45
    changed me
  • 65:45 - 65:47
    yes
  • 65:47 - 65:51
    good segue into the next portion here
    okay so
  • 65:51 - 65:52
    what are some things we can change okay
  • 65:52 - 65:55
    changing technique
  • 65:55 - 65:57
    is one thing changing exercises
  • 65:57 - 66:01
    always fantastic
  • 66:01 - 66:03
    my overall workout program
  • 66:03 - 66:06
    and what i think innocent
  • 66:06 - 66:07
    what i give my clients
  • 66:07 - 66:11
    a lot of times is a little bit different
    than what i give myself
  • 66:11 - 66:12
    because begin
  • 66:12 - 66:13
    every client
  • 66:13 - 66:16
    is an individual every i treat every
    client is in in equals one the study of
  • 66:16 - 66:21
    one
  • 66:21 - 66:22
    when we are
  • 66:22 - 66:24
    when i'm talking about changing
    techniques
  • 66:24 - 66:25
    i'm constantly
  • 66:25 - 66:27
    rolling in
  • 66:27 - 66:29
    exercises
  • 66:29 - 66:30
    as i go along
  • 66:30 - 66:34
    in rolling out exercises once i think
    they're tapped out
  • 66:34 - 66:38
    if i go along in our regulation way
  • 66:38 - 66:41
    again go back to douglas
  • 66:41 - 66:43
    fido on for a long period of time
  • 66:43 - 66:47
    in their lives as a constant throughout
    my retained
  • 66:47 - 66:51
    and i'm not him as seen the whole life
    change here
  • 66:51 - 66:52
    i will let that
  • 66:52 - 66:56
    alot that particular exercise slide out
    for awhile and i'll go on to a different
  • 66:56 - 67:01
    exercise it might be similar to a dead
    left but not exactly
  • 67:01 - 67:05
    not exactly a dead lift
  • 67:05 - 67:06
    jumped a good mornings site
  • 67:06 - 67:08
    for instance
  • 67:08 - 67:12
    similar exercises work is works a
    similar structure but it's not
  • 67:12 - 67:15
    not exactly a seminar hit on that for a
    while
  • 67:15 - 67:16
    again
  • 67:16 - 67:18
    that's part of being a chef
  • 67:18 - 67:21
    in knowing not you know when the quit
    beating a dead horse
  • 67:21 - 67:24
    okay now i can say
  • 67:24 - 67:27
    keep the table set leave the door open
    for opportunity
  • 67:27 - 67:31
    the popped into the bank and then after
    eight months you know i need to kind of
  • 67:31 - 67:32
    rethink things here
  • 67:32 - 67:34
    need to shift focus
  • 67:34 - 67:38
    in a lot of times that's what it takes
  • 67:38 - 67:41
    so i'll go along for a lot i don't see
    any good if i don't see any good
  • 67:41 - 67:42
    increase
  • 67:42 - 67:45
    of shift that exercise out go to a
    different similar exercise i'll come
  • 67:45 - 67:46
    back
  • 67:46 - 67:48
    two-mile mainstay the dead lift
  • 67:48 - 67:50
    and a lot of times that's what it takes
    to
  • 67:50 - 67:53
    the bobby baka getting going in
  • 67:53 - 67:55
    so i guess a
  • 67:55 - 67:58
    justice if you were reading
  • 67:58 - 68:00
    something on the internet in a magazine
  • 68:00 - 68:03
    don't take what i say is got to be this
    way
  • 68:03 - 68:06
    so you've got to be able to play in the
    gym
  • 68:06 - 68:08
    indian curative
  • 68:08 - 68:12
    usually says techniques bit yet but i'm
    telling you know you're gonna have to
  • 68:12 - 68:14
    put your own personal spin
  • 68:14 - 68:17
    on everything i say
  • 68:17 - 68:20
    everything the stock row quick about
  • 68:20 - 68:21
    since you brought up
  • 68:21 - 68:23
    changes and technique
  • 68:23 - 68:27
    let's talk about temple real quick and
    tempo is something that that people
  • 68:27 - 68:28
    really don't look at
  • 68:28 - 68:30
    when they're talking about weight
    training
  • 68:30 - 68:33
    it's very very important ps
  • 68:33 - 68:39
    tempo
  • 68:39 - 68:42
    cuts info is written first
  • 68:42 - 68:46
    this uses for an example
  • 68:46 - 68:48
    when we talk about
  • 68:48 - 68:53
    when we talk about lifting the weight
  • 68:53 - 68:58
    any break it down what exactly what
    exactly is going on
  • 68:58 - 69:02
    they could bench press real quick for
    example there's a lowering you centric
  • 69:02 - 69:04
    phase
  • 69:04 - 69:06
    there's a pause at the bottom
  • 69:06 - 69:10
    there's a concentric move to the top
    there's another pause in again going
  • 69:10 - 69:13
    back into the lowering when you think
    about this
  • 69:13 - 69:17
    when you think about that there's a hell
    of an opportunity
  • 69:17 - 69:20
    for change just in that one
  • 69:20 - 69:21
    simple movement
  • 69:21 - 69:25
    that one simple movement a bench press
  • 69:25 - 69:29
    can be changed to be a totally different
    exercises in effect you totally
  • 69:29 - 69:32
    differently
  • 69:32 - 69:35
    remember again
  • 69:35 - 69:38
    velocity back
  • 69:38 - 69:44
    force
  • 69:44 - 69:49
    with something like that
  • 69:49 - 69:52
    i can change this exercise
  • 69:52 - 69:57
    just the normal bench press
  • 69:57 - 69:59
    one exercise
  • 69:59 - 70:03
    i can make fit anywhere
  • 70:03 - 70:04
    anywhere throughout this curve
  • 70:04 - 70:07
    by changing
  • 70:07 - 70:10
    and by changing the load accordingly
  • 70:10 - 70:13
    one simple exercise
  • 70:13 - 70:14
    and i can float
  • 70:14 - 70:18
    or i can surf anywhere along the skirt
  • 70:18 - 70:21
    and in fact i would tell you is
  • 70:21 - 70:23
    you need to change tempo
  • 70:23 - 70:25
    you need
  • 70:25 - 70:27
    to flow throughout this curve
  • 70:27 - 70:29
    to surface perf
  • 70:29 - 70:30
    up-and-down
  • 70:30 - 70:31
    to get
  • 70:31 - 70:33
    full benefit
  • 70:33 - 70:35
    from working out
  • 70:35 - 70:39
    tooth to stay in one spot remember we
    talked about basecamp
  • 70:39 - 70:40
    my base camp is here
  • 70:40 - 70:44
    but if i were to only work out
  • 70:44 - 70:47
    in this is own i wouldn't get it i would
    never get any better
  • 70:47 - 70:50
    i have to do i have to be able to
    fluctuate
  • 70:50 - 70:54
    side to side
  • 70:54 - 70:56
    i do that
  • 70:56 - 71:01
    by changing tempo
  • 71:01 - 71:03
    first number tempo
  • 71:03 - 71:08
    this is a key centrifugal o_-ring
    portion of the exercise
  • 71:08 - 71:11
    these are sections
  • 71:11 - 71:14
    what this represents right here is a
    lowering
  • 71:14 - 71:16
    three second doesn't want
  • 71:16 - 71:19
    thousand two thousand three pause at the
    bottom explode
  • 71:19 - 71:21
    on the way up
  • 71:21 - 71:24
    one second cause them right back into
    the new right back into the three second
  • 71:24 - 71:27
    negative
  • 71:27 - 71:30
    so when i'm writing in my in my
  • 71:30 - 71:32
    my workout journal
  • 71:32 - 71:34
    i don't just put bench press
  • 71:34 - 71:35
    for instance
  • 71:35 - 71:41
    afoot bench press i've got my load my
    parameter if i'm gonna regulating i've
  • 71:41 - 71:42
    got that
  • 71:42 - 71:44
    but i thought so
  • 71:44 - 71:50
    put tempo but because tempo tells me
    were an apple on this curve
  • 71:50 - 71:51
    between tempo
  • 71:51 - 71:56
    in load and nowhere and sit on the skirt
  • 71:56 - 71:57
    i can change this
  • 71:57 - 72:00
    simple bench press and make it a
    ballistic bench press
  • 72:00 - 72:05
    might drop in this
  • 72:05 - 72:10
    seed fastest possible are one or
    whatever synopsys quickly explode right
  • 72:10 - 72:12
    back up
  • 72:12 - 72:13
    i've change this from being
  • 72:13 - 72:17
    over here somewhere now we're talking to
    bench press is line over here somewhere
  • 72:17 - 72:20
    has much more ballistic exercise
  • 72:20 - 72:21
    totally changes the exercise
  • 72:21 - 72:24
    totally changes the physiological
  • 72:24 - 72:27
    result from the exercise
  • 72:27 - 72:30
    so when you talk about changing
    techniques don't just
  • 72:30 - 72:34
    think about changing exercises the
    changing template was well
  • 72:34 - 72:39
    in tippecanoe changed on any exercise
    where there's a machine based exercise
  • 72:39 - 72:41
    we were talking about was missing
  • 72:41 - 72:42
    um...
  • 72:42 - 72:44
    whether we're talking uh...
  • 72:44 - 72:47
    bar bills dumbbells whatever
  • 72:47 - 72:52
    in any exercise to totally change is
    from
  • 72:52 - 72:57
    for yes it's only changes were you
    reside on the skirt
  • 72:57 - 72:59
    so i can change
  • 72:59 - 73:03
    i can changes tempo and i can write this
    temple for a while again
  • 73:03 - 73:06
    oughta regulating it
  • 73:06 - 73:07
    under this tempo
  • 73:07 - 73:12
    and now i've got a whole other set the
    parameters that i can change
  • 73:12 - 73:15
    so there's a lot of overlaid that's
  • 73:15 - 73:16
    let's say you earth
  • 73:16 - 73:20
    let's say your normal oughta regulating
    say your bench pressing
  • 73:20 - 73:23
    in a normal tempo
  • 73:23 - 73:28
    and what i've what i say everybody's
    normal temple of the perfect repetition
  • 73:28 - 73:33
    for people just starting out
  • 73:33 - 73:35
    this is why i always tell her about it
  • 73:35 - 73:36
    in this works
  • 73:36 - 73:41
    if this works across the board the
    perfect impose this
  • 73:41 - 73:43
    three though
  • 73:43 - 73:45
    x one
  • 73:45 - 73:48
    three second negative
  • 73:48 - 73:50
    nice and controlled three second
    negative
  • 73:50 - 73:55
    no pause explode fastest possible on the
    way up
  • 73:55 - 73:58
    pause a second right back into the three
    second negative
  • 73:58 - 74:00
    this is
  • 74:00 - 74:03
    that's money right there that's perfect
  • 74:03 - 74:08
    as a perfect place to start
  • 74:08 - 74:11
    your initial oughta regulation
  • 74:11 - 74:16
    should start with that tempo
  • 74:16 - 74:19
    now
  • 74:19 - 74:21
    as i go along
  • 74:21 - 74:23
    say i have dead lift
  • 74:23 - 74:27
    residents go back to bench press
    district
  • 74:27 - 74:32
    sake of argument
  • 74:32 - 74:34
    bench press
  • 74:34 - 74:35
    under that tempo
  • 74:35 - 74:38
    are regulated
  • 74:38 - 74:40
    mineral long
  • 74:40 - 74:44
    i can have a totally different
  • 74:44 - 74:44
    portion of this
  • 74:44 - 74:47
    the uh... philosophy force perf
  • 74:47 - 74:49
    it's a different exercise
  • 74:49 - 74:52
    this could be bench press one
  • 74:52 - 74:55
    knocking go to a ballistic bench press
    that's a whole lot of things miserable
  • 74:55 - 74:58
    weather exercise it affects you totally
    different
  • 74:58 - 75:04
    it affects your physiology physiologic
    physiologically different
  • 75:04 - 75:10
    in the thing about that is is you float
    up-and-down that philosophy force curve
  • 75:10 - 75:14
    is you get these different points they
    all play on for one another
  • 75:14 - 75:18
    my ability to do a ballistic dance for
    us
  • 75:18 - 75:21
    affects positively my ability
  • 75:21 - 75:25
    to do a bench press under this temple
  • 75:25 - 75:30
    my ability to bench press under this
    tempo
  • 75:30 - 75:33
    allows me to do the ballistic bench
    press with more weight
  • 75:33 - 75:41
    they play on one another if you do it
    right
  • 75:41 - 75:43
    getting back to my base camp
  • 75:43 - 75:44
    where's my base camp
  • 75:44 - 75:48
    so it's kind of stuff here ballistic
    stuff
  • 75:48 - 75:51
    fast high-power production
  • 75:51 - 75:54
    fact that's my base camp
  • 75:54 - 75:58
    i come out of my base camp to get a
    bench press under this temple
  • 75:58 - 76:01
    not as good at it i'm just not
    genetically
  • 76:01 - 76:04
    predisposition predispositions
  • 76:04 - 76:06
    the big good at it
  • 76:06 - 76:09
    now and again because it makes me better
  • 76:06 - 76:06
    i do it
  • 76:09 - 76:15
    in my basement
  • 76:15 - 76:17
    this is another way of saying
  • 76:17 - 76:19
    and to make it very basic
  • 76:19 - 76:20
    don't get in a rut
  • 76:20 - 76:23
    expect
  • 76:23 - 76:24
    right still
  • 76:24 - 76:25
    that the in whatever
  • 76:25 - 76:29
    in especially in physical cultural ruts
    kill
  • 76:29 - 76:30
    you have to be
  • 76:30 - 76:32
    you have to be pliable and to be able to
    move
  • 76:32 - 76:36
    especially a pandemic velocity force for
  • 76:36 - 76:40
    to be able to pick different programs an
    exercise is up and down the anchor
  • 76:40 - 76:43
    to enhance your abilities
  • 76:43 - 76:46
    anybody else more specific questions
    maybe about this
  • 76:46 - 76:49
    so this is this kind of the big
  • 76:49 - 76:52
    umbrella overview
  • 76:52 - 76:56
    anybody have mort specific questions
    that
  • 76:56 - 76:59
    just a questions us about that
  • 76:59 - 77:04
    um... with is that generally the but he
    said
  • 77:04 - 77:08
    if you're doing a size for eight months
    that seems all situation teachings
  • 77:08 - 77:11
    temple yes digitally the first
  • 77:11 - 77:14
    the first tempo changes that demand from
  • 77:14 - 77:18
    three oh that's one street going to
    ballistic if your steppin out before you
  • 77:18 - 77:23
    looked at him and it doesn't have to be
    as drastic as well as sure there
  • 77:23 - 77:27
    coming you can do a little tempo changes
    as well
  • 77:27 - 77:30
    you can do things like
  • 77:30 - 77:32
    jack up the you centric okay
  • 77:32 - 77:36
    so i think i can move this all way up to
    eight seconds now we're talking you know
  • 77:36 - 77:37
    big-time negatives
  • 77:37 - 77:43
    so i'll go through a series of negative
    sometimes is called the state
  • 77:43 - 77:47
    relive the days ahead negative totally
    changes the exercise again
  • 77:47 - 77:52
    would you recommend doing that with the
    deadliest specifically now
  • 77:52 - 77:55
    is that's why change example the bench
    press is the dentist is a different and
  • 77:55 - 77:58
    what had been i mean you know i go down
    that road stripper
  • 77:58 - 77:59
    yeah
  • 77:59 - 78:04
    because it yet most negative dad listen
    not uh... yeah someone talking about
  • 78:04 - 78:06
    so i think it's a bench press
  • 78:06 - 78:07
    when your way from that
  • 78:07 - 78:11
    pretty much a dead lift your written it
    off the ground it's or hardens fast as
  • 78:11 - 78:11
    you can
  • 78:11 - 78:13
    and they did that
  • 78:13 - 78:15
    pretty much doesn't change
  • 78:15 - 78:17
    not may not come off the ground
  • 78:17 - 78:18
    fast
  • 78:18 - 78:21
    but the attempt should be there to
    blasted off the ground as fast as
  • 78:21 - 78:24
    possible
  • 78:24 - 78:26
    in this
  • 78:26 - 78:30
    as fast as possible what that x two
    notes
  • 78:30 - 78:34
    and i will say to you
  • 78:34 - 78:38
    that's the intact to move the bars
    fastest possible not necessarily that he
  • 78:38 - 78:41
    is moving fast as possible
  • 78:41 - 78:43
    but the intent is there
  • 78:43 - 78:44
    to push it as fast as possible
  • 78:44 - 78:48
    pretty much of that
  • 78:48 - 78:51
    for me stays the same
  • 78:51 - 78:56
    all of my concentric movements part as
    fast as i can kingman link
  • 78:56 - 78:57
    produce
  • 78:57 - 79:02
    now they might not move fast dependent
    on pdl depending on exercise in the load
  • 79:02 - 79:04
    than i'm using
  • 79:04 - 79:08
    and that's the same across the board
    it's the same with the barbell dumbbell
  • 79:08 - 79:11
    it's the same with our uh... eric's
    equipment
  • 79:11 - 79:14
    it would be the same on a novelist
    machine
  • 79:14 - 79:16
    which i know i'm not a lot of uh...
  • 79:16 - 79:19
    now most people your from the crimson
    right now my god
  • 79:19 - 79:21
    but that that's just how i do it
  • 79:21 - 79:24
    uh... and i know that this from personal
    experience that works for me
  • 79:24 - 79:28
    so i don't work for everybody but that's
    that's how i did that so i found
  • 79:28 - 79:33
    that it works for me
  • 79:33 - 79:35
    to get one in india
  • 79:35 - 79:37
    uh... such a question sir
  • 79:37 - 79:38
    uh...
  • 79:38 - 79:41
    i know everybody stiff but generally
    speaking uh... how often do you want to
  • 79:41 - 79:44
    lift weights week
  • 79:44 - 79:46
    article in question
  • 79:46 - 79:48
    it depends
  • 79:48 - 79:50
    affect and that's not a cop-out answer
  • 79:50 - 79:52
    it depends on
  • 79:52 - 79:54
    number one
  • 79:54 - 79:58
    what rules you have available to you
  • 79:58 - 80:02
    it depends on type of workouts that
    you're performing every time you're in
  • 80:02 - 80:05
    the gym
  • 80:05 - 80:08
    and it depends on what kind of time you
    have
  • 80:08 - 80:11
    it let me just take you through my
    training week
  • 80:11 - 80:12
    just
  • 80:12 - 80:16
    in israel typical training we put out
    just as an example
  • 80:16 - 80:17
    this isn't an example to
  • 80:17 - 80:21
    to show you what i'm talking about
  • 80:21 - 80:27
    let's just say i come in on monday i
    don't have a whole lot of time
  • 80:27 - 80:29
    fifteen twenty minutes
  • 80:29 - 80:32
    bam in my head i'm thinking fifteen
    twenty minutes i want to be
  • 80:32 - 80:36
    this is gonna be a classic
    high-intensity workout
  • 80:36 - 80:40
    a workout like you might you might have
    heard uh...
  • 80:40 - 80:43
    but the speaker's here talk about
    high-intensity framework
  • 80:43 - 80:48
    i've only got that much time famine
    hitha high-intensity workout
  • 80:48 - 80:51
    twenty minutes fifteen minutes whatever
    it takes the next day
  • 80:51 - 80:55
    i might have plenty of time
  • 80:55 - 80:58
    plenty of time to say i have two hours
  • 80:58 - 81:01
    well if i have that kind of time that i
    know that
  • 81:01 - 81:01
    i can do
  • 81:01 - 81:04
    olympic derivative
  • 81:04 - 81:04
    lifts
  • 81:04 - 81:08
    powerpoint snatches that kind of thing
  • 81:08 - 81:11
    now i've got the time to recover the
    thing about this type of exercises is
  • 81:11 - 81:15
    you just can't hit 'em hit 'em hit 'em
    hit 'em is a fatigue factor in there
  • 81:15 - 81:17
    that that has to be accounted for
  • 81:17 - 81:21
    they're fantastic exercises i love 'em
    but if i'm looking for
  • 81:21 - 81:24
    a a time intensive work that's not going
    to be it
  • 81:24 - 81:25
    it can't be
  • 81:25 - 81:28
    i can't get the amount of work i need of
    this type of exercises in that short
  • 81:28 - 81:31
    period of time
  • 81:31 - 81:33
    so if i have a long period of time like
    that
  • 81:33 - 81:36
    i'm thinking in my mind
  • 81:36 - 81:37
    strengths
  • 81:37 - 81:41
    tire flips you know they outside kind of
    conditioning stuff
  • 81:41 - 81:46
    uh... dpp_ type stuff or unthinking
    olympic derivative lifts ride too
  • 81:46 - 81:50
    want to maybe three repetitions bam the
    bars down i'm back resting for for five
  • 81:50 - 81:52
    minutes
  • 81:52 - 81:53
    because it's such a
  • 81:53 - 81:57
    central nervous system hit you just
    can't jump back into to the next one
  • 81:57 - 82:01
    without losing technique
  • 82:01 - 82:04
    another thing i might do it and i do
    this to you because i'm constantly
  • 82:04 - 82:06
    rotating
  • 82:06 - 82:07
    different of
  • 82:07 - 82:10
    different techniques
  • 82:10 - 82:13
    exam i throw in a body building type
  • 82:13 - 82:16
    throughout the week three
  • 82:16 - 82:18
    in that might be a ten by ten
  • 82:18 - 82:20
    eight by eight
  • 82:20 - 82:24
    okay now we're talking classic
    bodybuilding stuff
  • 82:24 - 82:27
    but that takes time as well
  • 82:27 - 82:32
    in other consideration to is what
    plaintiff motion to relook annette
  • 82:32 - 82:37
    if i just if i just did a vertical push
    and pull
  • 82:37 - 82:41
    so if i did say overhead presses and
    pull ups okay i have to take that into
  • 82:41 - 82:44
    account when i'm planning my next
    workout all this is just
  • 82:44 - 82:47
    cumulative bam bam bam
  • 82:47 - 82:50
    on top of thinks it's a constant
    struggle
  • 82:50 - 82:52
    that means
  • 82:52 - 82:54
    no two weeks to the same
  • 82:54 - 82:56
    that means no to work out through the
    same
  • 82:56 - 83:00
    in his district constant fold over
    constant fold over a constant fold
  • 83:00 - 83:05
    volatility they ought to be real quick
    one one great way
  • 83:05 - 83:08
    minimize your time in the gym
  • 83:08 - 83:09
    is to utilize that push pull
  • 83:09 - 83:11
    type of retain
  • 83:11 - 83:14
    agonist antagonist
  • 83:14 - 83:15
    so i worked just
  • 83:15 - 83:17
    along with that
  • 83:17 - 83:19
    so if i do a push
  • 83:19 - 83:23
    say any kind of vertical push overhead
    say this is the start vertical pushing
  • 83:23 - 83:25
    pulling
  • 83:25 - 83:27
    pushover they had
  • 83:27 - 83:30
    i come back i do some kind of pool
  • 83:30 - 83:33
    some kind of a look at some do and that
    pullout
  • 83:33 - 83:38
    the uh... the agonists my shoulders are
    now being forced to relax because
  • 83:38 - 83:41
    antagonistic networking insist
    physiological
  • 83:41 - 83:45
    response use that kind of stuff i cant
    reply can really short my period of time
  • 83:45 - 83:46
    and chanted
  • 83:46 - 83:50
    so i take that into consideration
  • 83:50 - 83:54
    so i guess that's your question is
    beginning to pins so
  • 83:54 - 83:55
    the
  • 83:55 - 83:57
    other question utensils
  • 83:57 - 83:57
    over it was
  • 83:57 - 84:02
    just one how you feel about com what's
    become very trendy and exercise which is
  • 84:02 - 84:07
    crossfit sure and uh... trying to keep
    your heart the exhilarated during the
  • 84:07 - 84:10
    entire work and shorter work yes
  • 84:10 - 84:12
    first for cross that line
  • 84:12 - 84:13
    i love
  • 84:13 - 84:16
    some aspects of crossfit
  • 84:16 - 84:18
    some aspects of crossfit i think could
    be improved
  • 84:18 - 84:26
    but i think it's a great idea and i use
    a lot of crossfit like
  • 84:26 - 84:28
    can we say
  • 84:28 - 84:30
    structure
  • 84:30 - 84:32
    within my workouts
  • 84:32 - 84:37
    where i think the downfall to cross that
    is is the programming
  • 84:37 - 84:40
    i think the programming could be a
    little bit stuff
  • 84:40 - 84:41
    more pre-planned
  • 84:41 - 84:44
    i'm totally i'm totally down with the
    whole idea of being able to reach a
  • 84:44 - 84:45
    hopper
  • 84:45 - 84:49
    grab things out indicate athletes ought
    to be able to to do well on these
  • 84:49 - 84:52
    on these techniques
  • 84:52 - 84:53
    he ought to be able to do well liked by
  • 84:53 - 84:55
    totally
  • 84:55 - 84:56
    i'm totally down with that
  • 84:56 - 85:00
    what i but i don't agree with uh...
    there's a difference between testing
  • 85:00 - 85:02
    and
  • 85:02 - 85:05
    and uh... training
  • 85:05 - 85:09
    you don't train with a test all the time
  • 85:09 - 85:12
    as a way to get hurt perot quick
  • 85:12 - 85:15
    you train for a test
  • 85:15 - 85:18
    if that makes any sense
  • 85:18 - 85:21
    but yet uh... for the most part uh...
  • 85:21 - 85:23
    to cross the stuff i love the like the
    uh...
  • 85:23 - 85:27
    leah like the structure of it idealist
  • 85:27 - 85:31
    a manipulated by third it's all a bit
    more pre planning my workouts in other
  • 85:31 - 85:33
    words
  • 85:33 - 85:39
    it i don't see the necessity in doing a
    in olympic to riveted lifts a h natura
  • 85:39 - 85:40
    power clean
  • 85:40 - 85:42
    under fifty
  • 85:42 - 85:46
    in under a high risk situation and
    insist that this is not a good recipe
  • 85:46 - 85:47
    that they did it get
  • 85:47 - 85:50
    you can be better things than that so
    that that's my only
  • 85:50 - 85:55
    that's my only knock off
  • 85:55 - 85:58
    i really like we said about uh...
    changed
  • 85:58 - 85:58
    um...
  • 85:58 - 86:02
    so my question is for those of us who
    are working out for specific goal for
  • 86:02 - 86:03
    example
  • 86:03 - 86:07
    michael right now is just master yep
    uh... so i'm
  • 86:07 - 86:08
    working eh...
  • 86:08 - 86:09
    lowell rats
  • 86:09 - 86:14
    uh... highway in very very slow five
    seconds of five seconds down
  • 86:14 - 86:16
    how often would you recommend
  • 86:16 - 86:18
    changing to temple
  • 86:18 - 86:22
    those was it when we hit a plateau or
    ever so often they willing to change the
  • 86:22 - 86:23
    temple
  • 86:23 - 86:27
    uh... would you recommend changing for
    one workout or for a certain period of
  • 86:27 - 86:31
    time and they believe that yeah
  • 86:31 - 86:33
    first of all you need to define what
  • 86:33 - 86:35
    for you what a plateau is
  • 86:35 - 86:37
    and what rules here
  • 86:37 - 86:42
    your utilizing so if you're utilizing
  • 86:42 - 86:45
    even assuming you utilizing machines yes
    sir did lenses
  • 86:45 - 86:49
    mostly a
  • 86:49 - 86:51
    i would get back to you
  • 86:51 - 86:54
    more thought a regulation
  • 86:54 - 86:57
    so if you can if there's some way you
    can structure these work that's where
  • 86:57 - 87:00
    you can auto regulate them
  • 87:00 - 87:02
    you're back to you on a regulation
  • 87:02 - 87:05
    then within our regulation
  • 87:05 - 87:07
    that same exercise
  • 87:07 - 87:10
    after you play now listen you're doing a
    delphi signup
  • 87:10 - 87:12
    bicycle use efforts by second
  • 87:12 - 87:14
    concentric
  • 87:14 - 87:16
    try changing at concentric three-ring
  • 87:16 - 87:17
    is fast as possible
  • 87:17 - 87:20
    on the way up
  • 87:20 - 87:24
    okay once you get that put togther once
    you get the plateau on your other
  • 87:24 - 87:25
    if if that's your
  • 87:25 - 87:28
    if that's your base camp if that's your
    home with a three found either that's
  • 87:28 - 87:30
    where you operate the bass from
  • 87:30 - 87:33
    that would be the first place the
    deviate
  • 87:33 - 87:34
    okay now
  • 87:34 - 87:35
    instead of coming up
  • 87:35 - 87:41
    slowing controls try out for a lost
    recommends explosively
  • 87:41 - 87:44
    buspar regulate that for a while
  • 87:44 - 87:45
    it for a while
  • 87:45 - 87:47
    i mean entry
  • 87:47 - 87:48
    in sleep left over there
  • 87:48 - 87:53
    then stepped back go back to your old
    five-second a five-second down
  • 87:53 - 87:55
    inundated again bam
  • 87:55 - 87:56
    jump right back into it
  • 87:56 - 87:58
    more than likely you will have
  • 87:58 - 88:01
    exceeded
  • 88:01 - 88:03
    here on that and then
  • 88:03 - 88:06
    then you go back to me again and it's a
    constant like i say
  • 88:06 - 88:08
    there is no important
  • 88:08 - 88:11
    you know there's there's no point that
    you're going to be ok this is all said
  • 88:11 - 88:15
    and done now i've got it figured out in
    dna_ here i am
  • 88:15 - 88:18
    it's constitutes a constant change
  • 88:18 - 88:23
    you know i'm incident so then you come
    back in in reply to it yet
  • 88:23 - 88:25
    finney find some other thing to change
  • 88:25 - 88:27
    maybe it's tempo again
  • 88:27 - 88:31
    maybe now your mentally burnt out on
    this particular exercise whatever it is
  • 88:31 - 88:34
    and you need to move on to a different
    actions
  • 88:34 - 88:36
    because that can play into two
  • 88:36 - 88:40
    wouldn't it just the mental burned out
    of performing a certain exercised
  • 88:40 - 88:44
    especially machine base exercises is
    pretty heavy
  • 88:44 - 88:48
    you know i mean you you're into the gym
    everyday like jesus christ did on the
  • 88:48 - 88:50
    back here on this machine again
  • 88:50 - 88:55
    fired by five again the you dispute and
    ask the emergency distress
  • 88:55 - 88:57
    the plane off that way
  • 88:57 - 89:01
    so if nothing elf is to bring to break
    through that mental
  • 89:01 - 89:02
    that mental barrier
  • 89:02 - 89:04
    change the tempo
  • 89:04 - 89:08
    on the same machine and it feels like a
    whole new exercise
  • 89:08 - 89:11
    you know i mean yet and then you go on
    for many disputes constantly folding
  • 89:11 - 89:20
    over folding over folding over fold
  • 89:20 - 89:25
    status question more about the coverage
    yet
  • 89:25 - 89:27
    costly tristen
  • 89:27 - 89:33
    i get bored if i work out with some
    surplus so oftentimes overdo it and an
  • 89:33 - 89:39
    overly lift weights too much negotiate
    touched you says her death
  • 89:39 - 89:46
    puppy like fly metrics worldview ronnie
    district formula hip today
  • 89:46 - 89:53
    even in training right now it seems like
    five days strictly chances surveillance
  • 89:53 - 89:55
    what is the best i mean
  • 89:55 - 89:58
    supplementation diet
  • 89:58 - 90:02
    what's the best way to cover certified
    restive robert new york itself
  • 90:02 - 90:05
    so justice where people have uh...
  • 90:05 - 90:10
    genetic predispositions to be
  • 90:10 - 90:12
    good athletes
  • 90:12 - 90:16
    have good physics there's also genetic
    predisposition to recovery as well scott
  • 90:16 - 90:22
    plays into that whole thing so number
    one genetics please faqs
  • 90:22 - 90:26
    personally i know that i am very good on
    the recovery side of things
  • 90:26 - 90:28
    that i can recover from workout and i
    always have them
  • 90:28 - 90:30
    so that i can
  • 90:30 - 90:32
    worked out many days a week
  • 90:32 - 90:34
    if i do its mark
  • 90:34 - 90:38
    in which i did so i enhanced that but i
    can recover from very strenuous workouts
  • 90:38 - 90:39
    very quick
  • 90:39 - 90:40
    so that's one thing you need to know
  • 90:40 - 90:43
    no lie self number one there
  • 90:43 - 90:47
    you know that you were where are you
    genetically okay now we talk about
  • 90:47 - 90:52
    the type of work that you're doing as it
    relates to what you can do to enhance
  • 90:52 - 90:53
    recovery
  • 90:53 - 90:58
    so this kind of two g balls in the area
  • 90:58 - 91:02
    the biggest thing you can do recovery
    was i mean that's
  • 91:02 - 91:04
    generic officially
  • 91:04 - 91:08
    sleep is huge reduce your cortisol
    reduce your life stresses everywhere
  • 91:08 - 91:10
    else
  • 91:10 - 91:12
    this attitude biggest things
  • 91:12 - 91:16
    cortisol sleep bam bam he did control of
    those two
  • 91:16 - 91:19
    you'll find that number when you recover
    quicker never to few recover quicker
  • 91:19 - 91:21
    that means you can work out harder
  • 91:21 - 91:25
    instead of more frequently on the other
    side
  • 91:25 - 91:28
    for supplementation i think the best
  • 91:28 - 91:32
    supplement as far as recovery goes easy
    in maine
  • 91:32 - 91:36
    it's easy
  • 91:36 - 91:40
    xia mesa best about the best supplement
    buchanan's simply think
  • 91:40 - 91:42
    singer dancer
  • 91:42 - 91:44
    agreed
  • 91:44 - 91:46
    reduce stress
  • 91:46 - 91:50
    exercises cortisol depositions heavy
    reduced you'd use the courts are reduced
  • 91:50 - 91:53
    stress question on at real quick gerri's
  • 91:53 - 91:55
    but indeed is their role every
  • 91:55 - 91:57
    fighting the issues as well
  • 91:57 - 92:01
    etc i would pop more for natural vitamin
    d
  • 92:01 - 92:02
    than the supplement vitamin d
  • 92:02 - 92:07
    but i don't shy away from that idon't
    shy away from the supplemental vitamin d
  • 92:07 - 92:11
    at a quite a bit of of five thousand
    values today
  • 92:11 - 92:13
    and now there's some quite a bit
  • 92:13 - 92:17
    uh... but the if i have i think the
    uh... blood serum levels it is pretty
  • 92:17 - 92:19
    cheap blood test
  • 92:19 - 92:21
    his self-esteem final remark
  • 92:21 - 92:25
    supplement accordingly so very this was
    not a very expensive just i can
  • 92:25 - 92:28
    guarantee you can be in in florida and
    being out quite a bit too probable just
  • 92:28 - 92:30
    let everybody is well
  • 92:30 - 92:31
    and that's huge
  • 92:31 - 92:35
    you picked out a quick aside from that
  • 92:35 - 92:38
    the east germans back in a day i'm kind
    of increased german efficient auto
  • 92:38 - 92:42
    coming from the coming from the old
    school back in the navy guys
  • 92:42 - 92:43
    uh...
  • 92:43 - 92:45
    you know steroids aside
  • 92:45 - 92:47
    those guys that it going on
  • 92:47 - 92:52
    they were extremely extremely did not
    even training lies supplement wise they
  • 92:52 - 92:54
    had it going on
  • 92:54 - 92:56
    uh... if you were still
  • 92:56 - 92:57
    now
  • 92:57 - 93:01
    behind where they were then as far as is
    for us ah...
  • 93:01 - 93:02
    sports knowledge
  • 93:02 - 93:04
    sports have a trained how to recover
  • 93:04 - 93:07
    supplements
  • 93:07 - 93:11
    just saying that i'll just say enclosing
    fifty east germans were big on vitamin d
  • 93:11 - 93:12
    supplementation
  • 93:12 - 93:18
    in huge amounts of something that really
    really pay heed to
  • 93:18 - 93:21
    well guys i think george and uh...
  • 93:21 - 93:23
    any guys when it hit me up
  • 93:23 - 93:24
    personally
  • 93:24 - 93:28
    outside of here i'd love to talk to you
    because this isn't in equals one game
  • 93:28 - 93:30
    disc always always remember that
  • 93:30 - 93:32
    it's an in equals one game
  • 93:32 - 93:36
    if you look at it people for hints
  • 93:36 - 93:38
    but it comes down to
  • 93:38 - 93:39
    where u
  • 93:39 - 93:41
    fit
  • 93:41 - 93:44
    on that health performance occur
  • 93:44 - 93:47
    where you are where you want to be it
    all comes down to that
  • 93:47 - 93:51
    place yourself on that curve determine
    where you want to go
  • 93:51 - 93:55
    and start going out picking tools and
    techniques they don't get your if you
  • 93:55 - 93:56
    need to uh...
  • 93:56 - 93:59
    if you have the desire to talk to me
    about it i can certainly get you pointed
  • 93:59 - 94:02
    in the right direction
  • 94:02 -
    enjoyed talking to you guys fram
Title:
Keith Norris | Health vs Performance + Auto-Regulation
Description:

Subscribe on Youtube: http://t21c.com/W5AZ1g
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Speaker: Keith Norris

General Manager at Efficient Exercise (Austin Texas), blogger and author at Theory to Practice, Keith Norris has been a "physical culturalist" for well over thirty years — the majority of those years occurring in tandem with demanding jobs completely outside of the fitness industry.

In this video, produced at The 21 Convention 2011 of Orlando Florida, Keith presents a speech fully titled "Health vs Performance, Auto-Regulation, and Establishing Your Base camp".

In this speech Keith discusses the health/performance relationship , finding your base camp, and maximizing your physical potential.

Visit Keith at http://TheorytoPractice.Wordpress.com

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Duration:
01:34:18
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