Keith Norris | Health vs Performance + Auto-Regulation
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0:08 - 0:11welcome back to the time you want to
mention does our next speaker has been -
0:11 - 0:15involved in the air pharmaceutical
industry for many years -
0:15 - 0:18uh... he's attempted to better the
nation's health uh... through the use of -
0:18 - 0:24pharmaceuticals however are when he
began to improves own life -
0:24 - 0:28to ob gyn exercise he began to see an in
congruence between were used in the -
0:28 - 0:33pharmaceutical industry and away using
his own life so when he saw an -
0:33 - 0:37opportunity to partner with the fish in
exercise in austin texas seize that -
0:37 - 0:40opportunity and now he's been very
successful ineffective -
0:40 - 0:48ever since please open the stage keepers
-
0:48 - 0:51but so does this let's say and
-
0:51 - 0:52ladies acted
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0:52 - 0:56this one to say that uh... how excited i
am to be here speaking with you guys and -
0:56 - 0:58uh... just when i think anthony and
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0:58 - 1:00uh... ernment
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1:00 - 1:03for put this on
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1:03 - 1:05good stuff here
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1:05 - 1:09go into a little bit uh... deluded
deeper of why i can stand here in front -
1:09 - 1:15of you and speakers said is an expert on
physical culture -
1:15 - 1:19it's been a long long learning
experience -
1:19 - 1:23just it quickly died in two to my youth
about uh... -
1:23 - 1:26twelve years old i'm really going to
dictate myself here but at about twelve -
1:26 - 1:29years old i had a number of things
happen -
1:29 - 1:32in close proximity to one another one of
those words -
1:32 - 1:38meeting arnold schwarzenegger and uh...
yet edit opening at sporting goods store -
1:38 - 1:40this was in nineteen seventy five
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1:40 - 1:45uh... right about the time of the
seventy-five olympia -
1:45 - 1:48also at that time pumping iron affinity
any of you have ever seen that -
1:48 - 1:53documentary that was just about to roll
out -
1:53 - 1:56also if you can remember at that time
also um... -
1:56 - 2:00seventy six olympics are gearing up in
as a young kid i was really following -
2:00 - 2:01uh... bruce jenner
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2:01 - 2:04at that time
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2:04 - 2:07in the first rocky movie came out
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2:07 - 2:11so all these things kinda came together
to a kid who is -
2:11 - 2:14just getting into uh...
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2:14 - 2:17uh... playing football in central texas
which is huge it's it's a religion in -
2:17 - 2:18central texas
-
2:18 - 2:21i was also involved in martial arts
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2:21 - 2:23and a track and field
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2:23 - 2:26and i was lucky enough to be surrounded
by coaches who were forward-thinking -
2:26 - 2:28enough
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2:28 - 2:31to show me to teach me that one i could
better -
2:31 - 2:33myself
-
2:33 - 2:36through physical training through
training for these different events -
2:36 - 2:38and not just rely on any kind of
-
2:38 - 2:40any kind of uh...
-
2:40 - 2:42inherited talent that i might have had
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2:42 - 2:45which was also a ltd
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2:45 - 2:47because that continued on
-
2:47 - 2:51in the physical cauldron in the pursuit
of working out to better myself so i -
2:51 - 2:54could compete on a higher level knowing
all the time -
2:54 - 2:56that my
-
2:56 - 2:59that uh... the talents i came into this
world rather limited -
2:59 - 3:03so i trained myself to be better
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3:03 - 3:05but anyway there's three things done
meeting arnold -
3:05 - 3:06face-to-face
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3:06 - 3:10and i can save it at that time he was
-
3:10 - 3:14indeed enormous human being enormous and
as a twelve-year-old kid i was just -
3:14 - 3:16star-struck
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3:16 - 3:20but also at the same time i remember
following bruce jenner and thinking -
3:20 - 3:24act as a phenomenal athlete of his did
does not look anything like arnold so -
3:24 - 3:26what what's going on here
-
3:26 - 3:27obviously
-
3:27 - 3:30obviously we train for two different
things -
3:30 - 3:32we train for aesthetic purposes
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3:32 - 3:33hypertrophy
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3:33 - 3:35we also train
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3:35 - 3:39to better ourselves in in an athletic
environment -
3:39 - 3:42and australia pieces together as a
twelve-year-old kid and that's what -
3:42 - 3:44started my my path
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3:44 - 3:46the physical culture i knew there had to
be -
3:46 - 3:50there had to be something there on top
of genetics -
3:50 - 3:54obviously certain people are adhered
genetically towards hypertrophy in in -
3:54 - 3:55towards
-
3:55 - 3:57aesthetic
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3:57 - 4:00there are also people who argue
genetically towards an expression of -
4:00 - 4:03this in a more athletic ralph
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4:03 - 4:04and there's a whole lot of people
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4:04 - 4:09probably everyone in this room including
myself is somewhere in the middle -
4:09 - 4:13what gets neglected normally when we
talk about physical court culture of -
4:13 - 4:15these people in the middle
-
4:15 - 4:19most everything you read is geared
towards a high-end athletes -
4:19 - 4:21so then it's up to you to try to figure
out -
4:21 - 4:24if the high-end athlete is doing this
what do i do -
4:24 - 4:28i don't have that time i don't have time
to spin -
4:28 - 4:31four five six hours a day on the track
in the gym i just don't have time to do -
4:31 - 4:33that
-
4:33 - 4:36so what it what am i to do and what
generally happens is what i see -
4:36 - 4:37happening is
-
4:37 - 4:39people try
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4:39 - 4:41is best they can number one
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4:41 - 4:44e-ticket emulate at its best they can
while they're working while they're -
4:44 - 4:46going to school
-
4:46 - 4:50it will happen if he can't be sustained
for a while you can do that -
4:50 - 4:53so what generally happens is after that
people just -
4:53 - 4:57drop off the face of it if that's what
it takes for me to be athletic that's -
4:57 - 4:59what it takes for me to be healthy
-
4:59 - 5:02and i can't do it i don't need it might
have find some of the pursuit of this -
5:02 - 5:04let it go
-
5:04 - 5:07but i'm here to tell you that that's not
true you can -
5:07 - 5:11you can't do quite quite a bit even
though you're not a professional athlete -
5:11 - 5:13even though you cannot put that time
-
5:13 - 5:15rededicate that time
-
5:15 - 5:17into that person
-
5:17 - 5:20went to drop you are just a second is
kind of the -
5:20 - 5:25thirty thousand foot view of what i turn
physical culture -
5:25 - 5:28everybody needs a roadmap in everybody's
roadmap is going to be a little bit -
5:28 - 5:29different
-
5:29 - 5:33that everybody's roadmap the template is
gonna look the same -
5:33 - 5:34the trick is
-
5:34 - 5:38finding your place on that map
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5:38 - 5:41to find your place or where you are now
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5:41 - 5:43it where you want to be
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5:43 - 5:44and then
-
5:44 - 5:48plan a route that had to get for me to
be -
5:48 - 5:50and that's what we're gonna talk a
little bit today how to do that denied -
5:50 - 5:53they had a right but that the other hand
or you can start -
5:53 - 5:56we start with a road map
-
5:56 - 5:59this is what that road map looks like
-
5:59 - 6:04real quick
-
6:04 - 6:07first thing we want to look at his
health -
6:07 - 6:09as opposed to performance
-
6:09 - 6:11and all split performance up into
-
6:11 - 6:14aesthetics
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6:14 - 6:16and sporting performance because there's
a few totally different -
6:16 - 6:20two totally different directions
-
6:20 - 6:24whenever we start whatever we start our
training program -
6:24 - 6:26health and i'll get into one-eyed
-
6:26 - 6:30one-eyed term health because that's why
drinking -
6:30 - 6:33health winds up looking like this once
we start training -
6:33 - 6:35obviously our health care was up
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6:35 - 6:39then we get a gray area
-
6:39 - 6:41right around in here
-
6:41 - 6:43that gray area continues
-
6:43 - 6:48on over to another area here and i'll
explain these points in just a bit -
6:48 - 6:51manicurist thing happens
-
6:51 - 6:55as we go along as we continue to train
as we continue to increase intensity as -
6:55 - 6:58we continue to increase the time
-
6:58 - 7:00they were doing this
-
7:00 - 7:04as we start ramping up wrapping up
ramping up a curious thing happens -
7:04 - 7:09to wear eventually
-
7:09 - 7:10health
-
7:10 - 7:12takes a big time plunge
-
7:12 - 7:14first just uh...
-
7:14 - 7:16but on top of that
-
7:16 - 7:18well i'll call performance
-
7:18 - 7:21it's going to be up to you to determine
what performances whether we're looking -
7:21 - 7:22for aesthetics
-
7:22 - 7:26or where they were looking for
supporting performance -
7:26 - 7:29and like i say that you aren't
necessarily the same -
7:29 - 7:31as we begin the training
-
7:31 - 7:33our performance obviously
-
7:33 - 7:35if we do it right
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7:35 - 7:38it's gonna follow it through directory
that looks like that yes -
7:38 - 7:42my health is increased my performances
also increased -
7:42 - 7:45i'm putting on more muscle mass
-
7:45 - 7:47in a case of uh...
-
7:47 - 7:50a nine e three o client that i had
-
7:50 - 7:53that means she can get out of in and out
of her car without hell -
7:53 - 7:56nothing she can even driver freaking car
to the club -
7:56 - 7:59that means you can follow ended up in
operated hit -
7:59 - 8:02so all of this
-
8:02 - 8:06this whole chart here is going to be
determined upon you -
8:06 - 8:09it's gonna be in equals one
-
8:09 - 8:09all of this year
-
8:09 - 8:13for born into this world with certain
genetic gifts -
8:13 - 8:15and limitations as well
-
8:15 - 8:18the key is to take those gifts
-
8:18 - 8:19in limitations
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8:19 - 8:20and do the best you can with them
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8:20 - 8:23so that you can been project the
phenotype -
8:23 - 8:25onto the environment
-
8:25 - 8:27that is the best they can be
-
8:27 - 8:29so i don't necessary compare myself to
you -
8:29 - 8:32or a few thirteen to you
-
8:32 - 8:34i compare myself to me the best if i can
be -
8:34 - 8:38i can look to other people that have the
same general -
8:38 - 8:40genetic predispositions as i do
-
8:40 - 8:44is it that you could give me an idea of
where i can go but i can't compete -
8:44 - 8:46against them in that way
-
8:46 - 8:48so that's the first
-
8:48 - 8:51mindset thing that you have to get in
here -
8:51 - 8:53this is an internal
-
8:53 - 8:56in internal challenge it's also what
makes it a lifelong pursuit -
8:56 - 8:59that's why i couldn't have done this for
-
8:59 - 9:00or god now
-
9:00 - 9:02thirty-five something years
-
9:02 - 9:06and still everytime i go into the gym
everytime i try to wait i can be jacked -
9:06 - 9:06about it
-
9:06 - 9:09okay because i'm looking at it from a
different point of view -
9:09 - 9:11the workout itself is not an
-
9:11 - 9:15and instrument means to an end
-
9:15 - 9:18really i'm pretty much tapped out as far
as what i might be physically -
9:18 - 9:22in fact right now i'm probably doing
what i can to hang on -
9:22 - 9:26but that doesn't matter ideas a lot more
out of the workout mentally -
9:26 - 9:27spiritually
-
9:27 - 9:29then just
-
9:29 - 9:29chasing numbers
-
9:29 - 9:31will get into that little bit
-
9:31 - 9:32so performance
-
9:32 - 9:34as i go along here
-
9:34 - 9:35my health
-
9:35 - 9:37and now the find that here in a minute
-
9:37 - 9:42is gonna cut into extended in a gray
area here -
9:42 - 9:43an unknown area
-
9:43 - 9:46we know we can maximize health
performance -
9:46 - 9:48pretty quick
-
9:48 - 9:53without a whole lot of time spent in the
gym on the track -
9:53 - 9:56but i can continue this performance
curve in this performance for a chronic -
9:56 - 10:01creek reprieve i'm getting better and
getting more muscular better performance -
10:01 - 10:04better athletic performance an inner
comes a point -
10:04 - 10:06out here i'll call c
-
10:06 - 10:09with the competitive athletes lives
-
10:09 - 10:10the competitive athletes
-
10:10 - 10:15lives in this area out here
-
10:15 - 10:17ald cartography rhys
-
10:17 - 10:18the old world
-
10:18 - 10:19whenever they mapped
-
10:19 - 10:23the end of the known world
-
10:23 - 10:26if that heads at the border that matt
they put there be dragons -
10:26 - 10:29because they didn't know what was out
there you know what life what way out -
10:29 - 10:30there
-
10:30 - 10:32right here guys rb dragons
-
10:32 - 10:33we don't know
-
10:33 - 10:35i know i continue up like a ferrari
-
10:35 - 10:37you can be a high n
-
10:37 - 10:40well oiled machine come competition time
-
10:40 - 10:42but noticed at that point
-
10:42 - 10:44when someone is competing
-
10:44 - 10:48their health is down here in this day
trader crumble -
10:48 - 10:49you can stay
-
10:49 - 10:51in this town for a long
-
10:51 - 10:54no matter what kind of competitive
athlete you are -
10:54 - 10:56even bodybuilders out here
-
10:56 - 10:59you can't state competition level for
long -
10:59 - 11:00something's gonna crack
-
11:00 - 11:02something's gonna fly part
-
11:02 - 11:04some peace park is gonna
-
11:04 - 11:07is gonna come apart i can tell you from
personal experience -
11:07 - 11:09having been a competitive athletes
-
11:09 - 11:13my weekly wasn't a studio an nco_
-
11:13 - 11:17that's what put me back over here
-
11:17 - 11:21did it happen is gonna happen if your
competitive athletes so training like a -
11:21 - 11:23competitive athletes
-
11:23 - 11:27is not where we need to go
-
11:27 - 11:29to performance would come out over here
-
11:29 - 11:32for the competitive athletes
-
11:32 - 11:35as long as he wants to compete let's
hope it stays right here -
11:35 - 11:39but eventually sums gonna fly apartments
a sin a si elearning ceo -
11:39 - 11:43and then that was down as well
-
11:43 - 11:46this to find a couple terms here real
quick health -
11:46 - 11:48with itself
-
11:48 - 11:50and what his health
-
11:50 - 11:52as it relates to performance
-
11:52 - 11:55which is even more interesting question
'cause he's things are -
11:55 - 11:58inner ladies like this
-
11:58 - 11:59when we talk about health
-
11:59 - 12:03when i'm talking about health we have
internally external -
12:03 - 12:06indicators of health
-
12:06 - 12:09an internal indicator would be things
like uh... -
12:09 - 12:10inflammatory markers
-
12:10 - 12:13triglycerides
-
12:13 - 12:15blood pressure
-
12:15 - 12:16things of this nature
-
12:16 - 12:20we know is retrain readers might he's
entrainment start training them -
12:20 - 12:22all these indicators
-
12:22 - 12:24for leveling out
-
12:24 - 12:26internally there much healthier
-
12:26 - 12:27much healthier
-
12:27 - 12:28organs sites
-
12:28 - 12:30organ function even
-
12:30 - 12:33become much better
-
12:33 - 12:36all of these indicators go right along
with ur performance -
12:36 - 12:37in again
-
12:37 - 12:39think at this chart
-
12:39 - 12:42is an astrological chart of sorts astra
lodge -
12:42 - 12:44astrological charts
-
12:44 - 12:50and only if you were here but here we go
-
12:50 - 12:54the template for an astrological chart
is the same across the board -
12:54 - 12:57what's different about it is when you
were born where you were born and all -
12:57 - 13:00these things that so they could still be
in -
13:00 - 13:03this is going to get filled in in the
same way -
13:03 - 13:05when you come in with you
-
13:05 - 13:06genetic profile
-
13:06 - 13:09so this isn't an equal sworn chart
-
13:09 - 13:10indeed different for everybody
-
13:10 - 13:14the same template will work for
everybody -
13:14 - 13:18so as we go along
-
13:18 - 13:20this performance
-
13:20 - 13:22tracks with health
-
13:22 - 13:25to a certain point
-
13:25 - 13:27then we carried it into a gray area
-
13:27 - 13:28this gray area
-
13:28 - 13:30now we want to look at
-
13:30 - 13:31the performance curve here
-
13:31 - 13:33and we want to say well
-
13:33 - 13:37how do i define performance aesthetics
-
13:37 - 13:40athletic endeavors
-
13:40 - 13:44as that goes up might health
-
13:44 - 13:46really doesn't improve
-
13:46 - 13:50if you talk to coaches our people more
on the fitness and a things -
13:50 - 13:52they will tell you that that that a
healthy person -
13:52 - 13:55what is the definition of health and
fitness -
13:55 - 13:57the most basic definition is
-
13:57 - 14:02that person's ability to perform a task
-
14:02 - 14:05dependent upon you
-
14:05 - 14:07that task might be
-
14:07 - 14:10withstanding a fall for an older person
-
14:10 - 14:13for a younger fit person a task might be
-
14:13 - 14:17how much power cannot produce
instantaneously or hope how much power -
14:17 - 14:18i can produce
-
14:18 - 14:21over a long period of time
-
14:21 - 14:24if we want to get into kind of across
that definition of it -
14:24 - 14:26it would be
-
14:26 - 14:29who can move the most load the for this
in the shortest period of time it will -
14:29 - 14:31define load
-
14:31 - 14:32distance
-
14:32 - 14:33in time
-
14:33 - 14:35whoever can do that
-
14:35 - 14:37and i would also add
-
14:37 - 14:38per pound of body weight
-
14:38 - 14:40ratio at out that way
-
14:40 - 14:43i can say is the most fit person
-
14:43 - 14:45the question then becomes
-
14:45 - 14:49that person is most fit that is the most
healthy -
14:49 - 14:50that way i don't know
-
14:50 - 14:53because what it takes to be able to move
that load -
14:53 - 14:57a certain distance disorders a certain
short period of time -
14:57 - 15:00may have affected him internally
-
15:00 - 15:05now his biomarkers for inflammation
maybe through the roof -
15:05 - 15:07now this cortisol levels maybe through
the roof -
15:07 - 15:11all of these negatively affect health so
can we say he's actually the healthiest -
15:11 - 15:12person
-
15:12 - 15:14i don't know
-
15:14 - 15:17maybe he's genetically gifted he can
withstand that kind of work load -
15:17 - 15:19can continue to go right along
-
15:19 - 15:20maybe he can
-
15:20 - 15:22maybe he's a ticking time bomb
-
15:22 - 15:24yet if you move the large load
-
15:24 - 15:28uh... far distance in a very short
period of time that he set himself up -
15:28 - 15:31some for a crash here pretty quick
-
15:31 - 15:33so all of these things have to be in one
-
15:33 - 15:34determined
-
15:34 - 15:39between each of the each of you out here
everybody doing this has to find -
15:39 - 15:40their place on the skirt
-
15:40 - 15:45first question is where do i want to
resign -
15:45 - 15:48i'll use myself as an example
-
15:48 - 15:52where i want to reside is i want to push
the envelope -
15:52 - 15:55and be right here
-
15:55 - 15:59i know because five i've looked at my
blood markers -
15:59 - 16:02basic things like blood pressure
-
16:02 - 16:04dot_ max things like this
-
16:04 - 16:09i can say that internally i'm pretty
healthy -
16:09 - 16:11another over here or i once was
-
16:11 - 16:13performance wise
-
16:13 - 16:18but you know why i'm not in danger of
blowing out in a c l_ over here either -
16:18 - 16:21right here and doing pretty good this is
where i want to reside -
16:21 - 16:24now the question becomes
-
16:24 - 16:29how much time for weakness to take them
to stay there -
16:29 - 16:30i work at it jim
-
16:30 - 16:33so i've got the time
-
16:33 - 16:37to put into it
-
16:37 - 16:40when i'm gonna tell you is this
-
16:40 - 16:44as we go along here
-
16:44 - 16:46the time requirement
-
16:46 - 16:49increases exponentially
-
16:49 - 16:51the time it takes for me to get this
point -
16:51 - 16:53pretty much across the board
-
16:53 - 16:56doesn't take much at all
-
16:56 - 16:59doctor thirty minutes a week
-
16:59 - 17:01if you have the right tools
-
17:01 - 17:04and i'm getting to tools and as a second
if you have the right tools -
17:04 - 17:07we're not talking long at all to get
here -
17:07 - 17:08at some point in my life
-
17:08 - 17:13i may very well when we shift over here
because i don't have the time -
17:13 - 17:16that time pay off the return on
investment in time to meet at some point -
17:16 - 17:20this may not be worth it to put in that
kind of time in the tracking in the gym -
17:20 - 17:23right now it is right now it's cool you
know it's a good it's a hobby of mine i -
17:23 - 17:26enjoy that all my put in in time
-
17:26 - 17:28at some point
-
17:28 - 17:31and they wanted refer right back here
into this phase out to be as healthy as -
17:31 - 17:33i can be
-
17:33 - 17:35and have a little bit of performance
-
17:35 - 17:37at that time requirement
-
17:37 - 17:40maybe the overriding factor what i'm
looking for -
17:40 - 17:43and there have been periods of my life
shorter periods of time right happen in -
17:43 - 17:45this
-
17:45 - 17:46in the corporate world
-
17:46 - 17:48projects come up
-
17:48 - 17:52i don't have much time to devote bynoe
in my mind -
17:52 - 17:54amanda have to drift back over here but
since i've got this whole template in my -
17:54 - 17:56head
-
17:56 - 17:59and nowhere and that i know where i want
to get back to you now have a road map i -
17:59 - 18:05know how to get back there
-
18:05 - 18:08so let's talk about
-
18:08 - 18:11let's talk about pheno types the
phenotypic or expression row quick let's -
18:11 - 18:15talk about physical culture what does
all this mean -
18:15 - 18:18so you come into this world you're born
-
18:18 - 18:21like this it was certain genetic traits
certain -
18:21 - 18:22certain markers
-
18:22 - 18:25certain sprints certain weaknesses
-
18:25 - 18:26the key is
-
18:26 - 18:29and the definition of physical culture
-
18:29 - 18:31is to take that claim
-
18:31 - 18:33that genetic lucky been given
-
18:33 - 18:36optimize the output
-
18:36 - 18:37as it seemed on the environment
-
18:37 - 18:39that's your phenotype
-
18:39 - 18:43the hordes activist physical culture is
to optimize that phenotype -
18:43 - 18:45as it's played against the environment
-
18:45 - 18:47that's the whole goal
-
18:47 - 18:50it's an individual bill
-
18:50 - 18:51if in if you are
-
18:51 - 18:54or aspiring athletes
-
18:54 - 18:56right this is where you don't want to be
-
18:56 - 19:00come competition time this is where you
want to be -
19:00 - 19:01if you're somebody
-
19:01 - 19:06say i i i kind of so joke around and say
on the trainer to austin's lawyers -
19:06 - 19:08idiot journey community
-
19:08 - 19:11because these guys in gals
-
19:11 - 19:14they don't have the luxury of this
-
19:14 - 19:18prepared type a personality she want to
be is healthy and as fit as they can be -
19:18 - 19:20with a small investment of time
-
19:20 - 19:23they're mostly hanging out right here
-
19:23 - 19:24but they know that
-
19:24 - 19:27and because they train them in because
we talk about this kind of stuff they -
19:27 - 19:30know that they can cover around here
-
19:30 - 19:32and if they ever wanted to
-
19:32 - 19:35turn up the intensity a little bit
-
19:35 - 19:37try to push the envelope yeah we can get
you there -
19:37 - 19:40no problem at all second definitely gets
you there -
19:40 - 19:43a method will be more time
-
19:43 - 19:51and we can meet you right over here
-
19:51 - 19:52either
-
19:52 - 20:00by saying that
-
20:00 - 20:02juggling guerrillas or bike a negative
-
20:02 - 20:04got a picture of what uh...
-
20:04 - 20:08when i'm talking about here
-
20:08 - 20:12so it's going to keep this in your mind
because this is going to be the backdrop -
20:12 - 20:22everything i'm gonna talk about this if
you're a map -
20:22 - 20:26talk about the resources we need
-
20:26 - 20:31big resources
-
20:31 - 20:35technique
-
20:35 - 20:39tools
-
20:39 - 20:47in the big one the overriding wants to
nasa d -
20:47 - 20:50this talk about this one first
-
20:50 - 20:55and all these are interrelated
-
20:55 - 20:58talk about and that's the first
-
20:58 - 21:01i would love to stand up here and tell
you guys that -
21:01 - 21:05the pursuit of art opulent physical
culture is is easy -
21:05 - 21:07i can say is not
-
21:07 - 21:10it's is definitely not
-
21:10 - 21:12it is tough it's hard work
-
21:12 - 21:14it takes a certain
-
21:14 - 21:17dog in this
-
21:17 - 21:18determination
-
21:18 - 21:20stay with it miss
-
21:20 - 21:22ever how you wanted to find that
-
21:22 - 21:24back there at that low
-
21:24 - 21:26time investment
-
21:26 - 21:29that time you put into still for court
-
21:29 - 21:32it's hard stuff is no easy way around it
-
21:32 - 21:35i could make a lot of money by coming up
with the new gimmick it saying you know -
21:35 - 21:39this is indeed the easy way to do that
and if i can see that every week come -
21:39 - 21:41about
-
21:41 - 21:43it doesn't happen it never happens
-
21:43 - 21:46this is the date you right here
-
21:46 - 21:48because without this
-
21:48 - 21:51it doesn't matter what you have here
-
21:51 - 21:53and i can say
-
21:53 - 21:57that if someone comes to me with with
this -
21:57 - 22:01it doesn't matter what we have here i
can turn in i can turn in a big damn -
22:01 - 22:03good athlete
-
22:03 - 22:05or someone with good aesthetics
-
22:05 - 22:07but this is the money breaker right here
-
22:07 - 22:10yet have tenacity yet have dog in this
-
22:10 - 22:11you get a have a desire
-
22:11 - 22:13to do this it's not easy
-
22:13 - 22:17smude easy at all
-
22:17 - 22:24techni controls
-
22:24 - 22:27so as you go along any kind of look on
the internet you read magazines you -
22:27 - 22:29uh...
-
22:29 - 22:32you look at the different protocols
-
22:32 - 22:34the people champion
-
22:34 - 22:37all these different protocols
-
22:37 - 22:40i will call techniques
-
22:40 - 22:42the thing about techniques is
-
22:42 - 22:44they all work
-
22:44 - 22:45they all work
-
22:45 - 22:49for some people some of the time
-
22:49 - 22:51for the guy
-
22:51 - 22:54he develops a certain technique
obviously it works for him he came up -
22:54 - 22:55with it
-
22:55 - 22:56it works well for him
-
22:56 - 22:59will it work for a well for you
-
22:59 - 23:00i don't know
-
23:00 - 23:01you're not him
-
23:01 - 23:04you don't have the same genetic makeup
-
23:04 - 23:08you're not plane against the same
environment that he's playing it -
23:08 - 23:10you don't have the same
-
23:10 - 23:12hormonal millie
-
23:12 - 23:12but he does
-
23:12 - 23:14where she does
-
23:14 - 23:16all these things
-
23:16 - 23:19all of these things must be taken into
account -
23:19 - 23:25so to say that one program one technique
one way of doing things uh... -
23:25 - 23:29bill stars fight by five technique
fantastic program will work for everyone -
23:29 - 23:31now
-
23:31 - 23:35will work for a lot of people we have
pretty much it's a great place to start -
23:35 - 23:39psychological sectors and asked us to go
to things by by five -
23:39 - 23:41and is extra weight on the bar along
-
23:41 - 23:43feast all been used all
-
23:43 - 23:48and we'll talk about something else
-
23:48 - 23:51but you cannot latch onto a technique
-
23:51 - 23:54and think that it's going to be the
golden bullet because it won't be -
23:54 - 23:56it's not going to be
-
23:56 - 24:00four u unless you dispute extremely
lucky -
24:00 - 24:03hero craps first-time albarn you happen
to land on the right technique that -
24:03 - 24:05works for you
-
24:05 - 24:06god love him and roll on
-
24:06 - 24:09but let me tell you most of you are not
going to be that lucky -
24:09 - 24:12most of your gonna flounder around
-
24:12 - 24:14searching for the perfect technique
-
24:14 - 24:16and it's not going to be there
-
24:16 - 24:18what it is
-
24:18 - 24:20what and what it takes
-
24:20 - 24:24we gotta drop back down here to tell
nasa d -
24:24 - 24:28you have to mentally
-
24:28 - 24:30look at this technique
-
24:30 - 24:33and figure out if it will work for you
-
24:33 - 24:36try for a while see if it will
-
24:36 - 24:39some techniques you can look at an
obviously no it's not going to work for -
24:39 - 24:39me
-
24:39 - 24:44that comes to knowing yourself that
comes to operating out of your base camp -
24:44 - 24:49and i'll get to operate out of your base
camp here in just a second but -
24:49 - 24:53just know that for the purposes of right
now -
24:53 - 24:57technique is just that it's a technique
that we might use to get a certain point -
24:57 - 25:01some aspects of that technique i might
incorporate into my own program will use -
25:01 - 25:04the entire technique no i don't use
anybody's entire -
25:04 - 25:07entire taking program take bits pieces
and parts -
25:07 - 25:14put it together to form what works for
me -
25:14 - 25:17tools
-
25:17 - 25:20i'm lucky enough inefficient exercise
rafts in very very unique tools that -
25:20 - 25:23allow me to save the early
-
25:23 - 25:27reduced time requirements that jim
-
25:27 - 25:31will look at one of those tools tomorrow
the uh... eric's -
25:31 - 25:34eric's equipment
-
25:34 - 25:37but again it's only a tool
-
25:37 - 25:39all it is
-
25:39 - 25:42if you want to use a carpenter analogy
-
25:42 - 25:44i've just got a super duper
-
25:44 - 25:45super duper of
-
25:45 - 25:50saw and my kids that's all it is
-
25:50 - 25:54if you're not lucky enough to live in
austin can train with us -
25:54 - 25:57it doesn't matter i can do the same
thing with a rusty barbell and demos -
25:57 - 25:59it's gonna take a little bit longer time
-
25:59 - 26:02person that's all the differences
-
26:02 - 26:04yes i think i can really
-
26:04 - 26:06i can uh...
-
26:06 - 26:08used
-
26:08 - 26:10much more advanced techniques
-
26:10 - 26:14if i have the proper tools
-
26:14 - 26:16but that shouldn't limit me
-
26:16 - 26:19as far as my expression of my phenotypic
comes into my environment -
26:19 - 26:22i've got the tools great if i don't know
many please keep a ride on rolling do -
26:22 - 26:26the best i can with what i got
-
26:26 - 26:29you know my wife is a chef
-
26:29 - 26:31and what's interesting about that
-
26:31 - 26:34is to see we're talking about taking
eight -
26:34 - 26:37standby seem eager shelf operate
-
26:37 - 26:40they have a recipe
-
26:40 - 26:42chicagoans at that recipe
-
26:42 - 26:44set it aside
-
26:44 - 26:46mentioned roles
-
26:46 - 26:48all it is is a blueprint
-
26:48 - 26:50all it is
-
26:50 - 26:54is a little bit of a road map to tell
her how to get to a and b -
26:54 - 26:56a good chef
-
26:56 - 26:58will produce a fantastic meal
-
26:58 - 27:01not by following that roadmap not by
following -
27:01 - 27:03the techniques
-
27:03 - 27:05per se
-
27:05 - 27:07but by being able to ad lib
-
27:07 - 27:09in knowing
-
27:09 - 27:14what that mule requires at this property
dot this temperature all these other -
27:14 - 27:17all these other things that play into
this issue and just by the recipient -
27:17 - 27:22dri_ but it would be spectacular like
most of the stuff -
27:22 - 27:25same way you need to be about physical
culture you need to look at these -
27:25 - 27:26different techniques
-
27:26 - 27:30take the bits and pieces of 'em they're
fantastic in their work for you and your -
27:30 - 27:32circumstance
-
27:32 - 27:38can probably get a good program and roll
on -
27:38 - 27:41when we come to time
-
27:41 - 27:43everybody's but a bit
-
27:43 - 27:49again remember how this chart was set up
down here -
27:49 - 27:53fact of the matter is
-
27:53 - 27:55if you want to pursue
-
27:55 - 27:56goals
-
27:56 - 27:59there are over at the right into that
chart -
27:59 - 28:01even after ten a little bit more time
-
28:01 - 28:03whether that means
-
28:03 - 28:06you're looking for bodybuilding pursuits
-
28:06 - 28:10and that means you're spending time
particularly in the gym -
28:10 - 28:11or
-
28:11 - 28:13if you more in the sporting side of
things -
28:13 - 28:15maybe it's a combination of gym time
-
28:15 - 28:17and uh...
-
28:17 - 28:21outside practice time cure cycles that
means time in the south -
28:21 - 28:25now we can do different techniques to
reduce that time in the saddle -
28:25 - 28:28one of which increasing your strength
-
28:28 - 28:32and we can train in the saddle
differently where we do up higher -
28:32 - 28:34intensity intervals
-
28:34 - 28:37as opposed to this login miles
-
28:37 - 28:39that doesn't change the fact
-
28:39 - 28:42that i'm gonna have a big time
requirement -
28:42 - 28:48if i want to pursue those goals
-
28:48 - 28:53if i have any questions right now before
it drives go on for a lose anybody here -
28:53 - 28:56is that i want to lose any bike is all
this kind of bills -
28:56 - 29:04it builds on itself
-
29:04 - 29:08was the father fly-by fight it's it's
simply a a -
29:08 - 29:10five sets of five reps
-
29:10 - 29:12at a particular exercise
-
29:12 - 29:16as it's more of a linear progression if
you're familiar with this um... so every -
29:16 - 29:18time i come into the gym
-
29:18 - 29:19for every so often i'm adding
-
29:19 - 29:20so many pounds
-
29:20 - 29:21to the bar
-
29:21 - 29:27in a particular which works right
starting out -
29:27 - 29:31the problem with lynn you're going to
get this in whenever i setup up when we -
29:31 - 29:34talk about our regulation and is a
second -
29:34 - 29:38it works great for a while the problem
is you can continue to do that forever -
29:38 - 29:41obviously everybody gets to a champion
power lifter -
29:41 - 29:43they need to stand is what do you do now
-
29:43 - 29:45okay strapped outbound
-
29:45 - 29:47squash today unless they know what do
you do -
29:47 - 29:51fi by five th played out
-
29:51 - 29:52okay
-
29:52 - 29:54yet it is somewhere after that
-
29:54 - 29:58but yeah basically it's five sets of
five repetitions at a certain way -
29:58 - 30:00linear progression as we go along
-
30:00 - 30:03say every week we had five pounds with
borrowed over that might be a way to -
30:03 - 30:14keep rolling on ticket that you could
-
30:14 - 30:17basecamp
-
30:17 - 30:22again everybody comes in with uh...
certain genetic traits -
30:22 - 30:25one problem when we look at certain
uh... -
30:25 - 30:27certain techniques
-
30:27 - 30:30certain programs weightlifting programs
-
30:30 - 30:32is the impression
-
30:32 - 30:35that you're getting is it works across
the board -
30:35 - 30:40again that stupid simply not true not
true at all -
30:40 - 30:46one quick aside i don't know if you guys
remember back in um... -
30:46 - 30:49uh... maybe the early nineties bill
phillips you had uh... -
30:49 - 30:51muscle media two thousand
-
30:51 - 30:55magazine he ran a contest there for a
few years i cannot remember the name of -
30:55 - 30:59the consciousness body
-
30:59 - 31:02body for life the things
-
31:02 - 31:07and not that made on bill at all amis a
fantastic marketer -
31:07 - 31:09but here's the thing
-
31:09 - 31:11here and this contest
-
31:11 - 31:12impression
-
31:12 - 31:17the jury given if you follow along in
the magazine was -
31:17 - 31:21you hear any contest top style so
whoever d whoever uh... -
31:21 - 31:24was that they had the best-looking
physique -
31:24 - 31:28so long set you know any kind whittled
down from the top and what it was fifty -
31:28 - 31:31then it will be on the top thirteen in
new york i kept going -
31:31 - 31:32progressively
-
31:32 - 31:34the impression
-
31:34 - 31:36that's given by doing that is
-
31:36 - 31:38that everybody across the board
-
31:38 - 31:42is making progress and these are just
the top fifty -
31:42 - 31:48in fact they might have been the only
fifty two got any benefit whatsoever out -
31:48 - 31:51but the impression was given because you
see these you see these people you can -
31:51 - 31:52see the fall-off
-
31:52 - 31:54you can see the thousands of people who
-
31:54 - 31:58took a before and after picture in your
life but -
31:58 - 32:01no change in our own seeing a change
-
32:01 - 32:05so my point is is not a slam on palm
bill for it -
32:05 - 32:06fantastic uh...
-
32:06 - 32:08marketing
-
32:08 - 32:12devices and it wasn't a great marketing
device -
32:12 - 32:14but only bring this up at some point out
to you that -
32:14 - 32:17none of these programs work for
everybody you have to be very cognizant -
32:17 - 32:18of that
-
32:18 - 32:22and don't go into a thinking that they
are -
32:22 - 32:25if you can go into these things that
open mind if i come in to try it out -
32:25 - 32:31if it looks like it might work given my
my uh... genetic predisposition -
32:31 - 32:35but don't go into a thank-you and don't
go into thinking -
32:35 - 32:43deeper don't be totally discouraged if
it doesn't work for you -
32:43 - 32:44to go along
-
32:44 - 32:49basecamp
-
32:49 - 32:51if i have a guy
-
32:51 - 32:53animated just pick up after croak which
mika -
32:53 - 32:59obviously worked worked as an endurance
type of guy -
32:59 - 33:01in good shape fantastic shape
-
33:01 - 33:04more slender build
-
33:04 - 33:06is our anyway
-
33:06 - 33:07with in
-
33:07 - 33:11anyway what i put him through a
powerlifting program -
33:11 - 33:12it would reckon
-
33:12 - 33:17it would totally reckoned it would
destroy his exporting performance -
33:17 - 33:20i'm is just a no-brainer that is not his
base camp his base camp -
33:20 - 33:22is an endurance
-
33:22 - 33:24and endurance advance
-
33:24 - 33:26he knows
-
33:26 - 33:30if he can use certain strength
techniques to enhancers -
33:30 - 33:31endurance advance
-
33:31 - 33:35but if you were to train like a power
lifter if you would ruin he knows this -
33:35 - 33:37intuitively
-
33:37 - 33:39i know this intuitively
-
33:39 - 33:43you guys need to find your base camp
again no where your strengths are -
33:43 - 33:46intuitively and go out and find programs
-
33:46 - 33:50it will enhance that
-
33:50 - 33:54some guys are fantastic powerless to
some guys are built that way -
33:54 - 33:59some guys are very sturdy
-
33:59 - 34:00they haven't the uh...
-
34:00 - 34:03genetic predisposition to be
powerlessness -
34:03 - 34:05they don't need to be doing
-
34:05 - 34:07the vince rhonda
-
34:07 - 34:11german volume training ten by ten
-
34:11 - 34:14anything out of it but then again much
out of it -
34:14 - 34:15their base camp
-
34:15 - 34:17izla repetition
-
34:17 - 34:18highways
-
34:18 - 34:20that is their base camp
-
34:20 - 34:24my reason for bringing this up is
-
34:24 - 34:27we want to operate from basecamp
-
34:27 - 34:31for him to throw quick
-
34:31 - 34:35performance
-
34:35 - 34:37competitive
-
34:37 - 34:39their base camp
-
34:39 - 34:45is going to be say powerlifting right
here -
34:45 - 34:48the thing is they do need to splinter
out from that -
34:48 - 34:51going different directions
-
34:51 - 34:52in in applied way
-
34:52 - 34:56so his sometimes yes they are doing more
high repetition work -
34:56 - 35:01sometimes they are doing very explosive
more athletic -
35:01 - 35:03but they know
-
35:03 - 35:04where their base camp is
-
35:04 - 35:06this is that
-
35:06 - 35:10this is the route before their workouts
are going to take place -
35:10 - 35:13so again on this map
-
35:13 - 35:16each and every one of you if you're
looking for you -
35:16 - 35:18to perfect your ah...
-
35:18 - 35:21if in a typical expression into the
environment you need to figure out what -
35:21 - 35:23your base camp is
-
35:23 - 35:26what do you operate test
-
35:26 - 35:28for example i'm no
-
35:28 - 35:31in myself
-
35:31 - 35:34bro quick if we look at uh...
-
35:34 - 35:37velocity force
-
35:37 - 35:40some of you may know this curve
-
35:40 - 35:41sis
-
35:41 - 35:44forceful ostatic per product
-
35:44 - 35:45really really high speeds
-
35:45 - 35:50but i perform an action that are really
really high speed say a bench press -
35:50 - 35:54at a high speed i can't produce a lot of
forces is not there -
35:54 - 35:57other side of the corn
-
35:57 - 35:59very very high force production
-
35:59 - 36:02the bars not moving very fast
-
36:02 - 36:04physiological
-
36:04 - 36:07dizzy was cool property
-
36:07 - 36:10power production
-
36:10 - 36:12template on top of that was something
like this might happen is power -
36:12 - 36:16production right in here
-
36:16 - 36:18some of you
-
36:18 - 36:20one he says all of you
-
36:20 - 36:24your strength is going to be somewhere
in here -
36:24 - 36:28some of your gonna be better over here
power lifter type -
36:28 - 36:32some of you are going to be better every
year -
36:32 - 36:37hi hi hi technique rapid rapid movement
thumb -
36:37 - 36:39uh...
-
36:39 - 36:40golfers
-
36:40 - 36:43baseball players
-
36:43 - 36:46and i'm not produce a whole lot of force
they only to -
36:46 - 36:48their operating over here
-
36:48 - 36:51i'd just up in the know through my
training -
36:51 - 36:53my best point
-
36:53 - 36:57is somewhere right in here
-
36:57 - 37:00my base camps it's right up in here my
ability -
37:00 - 37:02to produce repeat
-
37:02 - 37:03intense power
-
37:03 - 37:05in the one two three repetition range
for duration -
37:05 - 37:10i know that's my base camp it's what i
excel at -
37:10 - 37:12operate over here for a long i get
crushed -
37:12 - 37:15idea powerlifting routine
-
37:15 - 37:18if i do a powerlifting type workout
-
37:18 - 37:21very high intensity high force
production low -
37:21 - 37:24global aussie on fri encrusted it and i
know it -
37:24 - 37:27but i do need to venture out here every
now and again to be a better athlete on -
37:27 - 37:31the other side uh... diskette operator
for long -
37:31 - 37:33this is my base camp
-
37:33 - 37:36most of my workouts take place right
here -
37:36 - 37:37high-power production
-
37:37 - 37:40very very quick bam bam bam
-
37:40 - 37:44i can do this all day long repeats i get
a lot out of it -
37:44 - 37:46but to be able to enhance this
-
37:46 - 37:49i still need to be able to produce a lot
of forces -
37:49 - 37:55and i still need to be able to produced
very very ballistic movements -
37:55 - 37:57that these are all admits
-
37:57 - 38:02to my basecamp which sits right here
-
38:02 - 38:05i love you guys have a certain basecamp
-
38:05 - 38:07might not know it yet but you do
-
38:07 - 38:12you might not have found it yet but you
will with the people looking for it -
38:12 - 38:14it somewhere along this line
-
38:14 - 38:18somewhere along this power curve
-
38:18 - 38:19somewhere
-
38:19 - 38:21somewhere here
-
38:21 - 38:25is where your base camp is if you find
that basecamp then you can find -
38:25 - 38:28techniques
-
38:28 - 38:30that will
-
38:30 - 38:34naturally play to that base camps strong
suit -
38:34 - 38:35once you know that
-
38:35 - 38:39once you hone in on that base camp in
you can start making forays out from -
38:39 - 38:40that to enhance
-
38:40 - 38:45to enhance your overall health and
fitness -
38:45 - 38:59in questions are
-
38:59 - 39:03this my question is you might into this
-
39:03 - 39:09the my question is
-
39:09 - 39:12what techniques what u would you look
for it -
39:12 - 39:15it's you'd
-
39:15 - 39:19penny find how do you ever yet
-
39:19 - 39:22i mean this simple thing about living
there -
39:22 - 39:23number one right
-
39:23 - 39:25tall skinny guy
-
39:25 - 39:28write-ins nine india power lifter per se
-
39:28 - 39:32productive more endurance type
-
39:32 - 39:34grade
-
39:34 - 39:35that
-
39:35 - 39:38add yeah cn cedras on
-
39:38 - 39:39strictly
-
39:39 - 39:41uh... how do i know
-
39:41 - 39:50what in electing a series of that
-
39:50 - 39:52so to say
-
39:52 - 39:56let's say we have a more endurance type
person who's -
39:56 - 39:58basecamp
-
39:58 - 40:01it's more of a high repetition type of
thing -
40:01 - 40:05because just his joint structure he
can't handle -
40:05 - 40:06a whole lot of weight bearing
-
40:06 - 40:10hi force stuff there were a kid rectum
-
40:10 - 40:11i like me
-
40:11 - 40:13this can handle that for a long
-
40:13 - 40:15because it is tears my joints
-
40:15 - 40:19polyesters missing from your system
-
40:19 - 40:22so if i know that i complain
-
40:22 - 40:26i can play to that strength some of the
small joint structure someone with uh... -
40:26 - 40:30you know more vector morph bill
-
40:30 - 40:33but uh... now and start to gravitate
away -
40:33 - 40:34from this area
-
40:34 - 40:38more back over here
-
40:38 - 40:41and opposite side in the opposite side
of the coin -
40:41 - 40:44so that somebody with very very robust
joints -
40:44 - 40:45for stocky
-
40:45 - 40:47that type of bill
-
40:47 - 40:50yeah just talking very very general here
i mean -
40:50 - 40:54it is you go along you continually
refined continually refined continually -
40:54 - 40:56refinance their refining
-
40:56 - 41:00i still have to check myself here you
know i am i still this athlete is this -
41:00 - 41:01still were might
-
41:01 - 41:03my golden zone is
-
41:03 - 41:07you can use a daily is a daily check
-
41:07 - 41:10it always has been
-
41:10 - 41:14because at the fluctuate back-and-forth
ear yeah i still get crushed over here -
41:14 - 41:17i work out with some guys this is where
they live -
41:17 - 41:18that is their base camp
-
41:18 - 41:20work out with them
-
41:20 - 41:22yeah murder
-
41:22 - 41:24move them over here
-
41:24 - 41:27they're murdered over here
-
41:27 - 41:30so it's a continual process continual
feel well process which is another great -
41:30 - 41:32thing about this and ever
-
41:32 - 41:35you're never at the end
-
41:35 - 41:37as offense at mean you're never at the
end -
41:37 - 41:49you're always learning new things about
yourself -
41:49 - 41:53writes i was gonna ask how do you
determine the payscale sure constantly -
41:53 - 41:57which is saying is
-
41:57 - 42:03partnership scott videos anita it is
totally it's totally trial and error but -
42:03 - 42:06you have certain queries along the way
it's not a total of this -
42:06 - 42:13fishing expedition you have certain
clues along the way -
42:13 - 42:16pacific but it's always being refined
-
42:16 - 42:26always be unified
-
42:26 - 42:30and i guess from
-
42:30 - 42:31uh... sorry any resources for
-
42:31 - 42:37uh... with a smaller uh... small bone
but expect more stirred up desicomments -
42:37 - 42:41other sites are online where they can i
say okay these ideals -
42:41 - 42:45uh... his base camps for u diffuser like
that kind of genetic plan of action -
42:45 - 42:47resolves itself
-
42:47 - 42:51no there's really no generic when in
that's another thing is really legendary -
42:51 - 42:54plan of action here
-
42:54 - 42:57and i guess that's what my overriding
messages -
42:57 - 42:58it can't be
-
42:58 - 43:00you know if there can be a genetic plans
-
43:00 - 43:03you guys have to go along
-
43:03 - 43:04have a vision
-
43:04 - 43:07che said vision but along the way you
can have the roadmap like adrift the -
43:07 - 43:08first
-
43:08 - 43:12you have an indication of where you want
to be on that health performance -
43:12 - 43:13spectrum
-
43:13 - 43:16were you on the fall along there
-
43:16 - 43:21for instance connector morph bam right
now i know that i can handle a whole lot -
43:21 - 43:23of weight
-
43:23 - 43:27i can't operate over here for a while my
joints can support -
43:27 - 43:29me looking at
-
43:29 - 43:32lurie simmons powerlifting confidences
and that means i don't work for me -
43:32 - 43:36no right right says okay said there i
have one clear -
43:36 - 43:36that's good
-
43:36 - 43:39that's not going to work for me
-
43:39 - 43:42so then i have to start going along well
well -
43:42 - 43:45let me kinda look around and although i
don't want to -
43:45 - 43:47to say
-
43:47 - 43:51precisely annually what this person does
he might be built similarly to me -
43:51 - 43:53they'll be sent out some clues
-
43:53 - 43:58he's found a similar path it's worked
for him hiking take some of these clues -
43:58 - 44:00and now i can start bringing them over
-
44:00 - 44:01enshrine amount myself
-
44:01 - 44:06but the thing is i'm not married to
exactly what he's doing i have to keep -
44:06 - 44:09in my mind that's worked for him
-
44:09 - 44:10for him
-
44:10 - 44:13even though he might have the same
structure it is me he's got a different -
44:13 - 44:16hormonal profile probably
-
44:16 - 44:17he's in a different environment
-
44:17 - 44:20he's able to devote
-
44:20 - 44:22a lot more time to that pursuit the one
i did -
44:22 - 44:23so i can take some clues for him
-
44:23 - 44:25from him
-
44:25 - 44:26in run along with it
-
44:26 - 44:29but i can't be married to his particular
program and i have to be open-minded -
44:29 - 44:33enough to be able to shift gears on my
own -
44:33 - 44:36and kind of war in this process and and
-
44:36 - 44:39and go along from there but that's kinda
how you get started doing yeah there is -
44:39 - 44:43a master's because there's a lot of
information online and he started to -
44:43 - 44:44tell you something
-
44:44 - 44:48and so i guess our own roadmap is like a
filter you know for what we want to tv -
44:48 - 44:52just how light it is just is it like
intuitively kinda no i guess when you -
44:52 - 44:57get is intuitive and a lot of ways ok is
an intuitive processes dances self -
44:57 - 45:00learning process dislike just like any
other pursuits -
45:00 - 45:06it's it's a physical self learning
process -
45:06 - 45:07you just know that there is no
-
45:07 - 45:11there's no silver bullets out there okay
i can take -
45:11 - 45:14the i i train
-
45:14 - 45:17in this area that's my base camp
-
45:17 - 45:19and i look it up when she trained this
way -
45:19 - 45:20it's just so happens
-
45:20 - 45:23this is more efficient
-
45:23 - 45:28track and field application so i can
look it after these who are uh... -
45:28 - 45:32hundred-meter sprinters or does shoppers
this discus fight -
45:32 - 45:36athletes that this kinda happens to be
were rife all-in right there -
45:36 - 45:40i can look at this type of work out
since he with his guys are doing -
45:40 - 45:44i can't say clues from these type of
workouts and cobbled together my own -
45:44 - 45:49workout program
-
45:49 - 45:51i'm not competing here
-
45:51 - 45:54not a competitive discus thrower and i
conveyed javelin throwing out a -
45:54 - 45:55competitive sprinter
-
45:55 - 45:56but i know
-
45:56 - 46:01my genetic predisposition kinda pushes
me in that direction -
46:01 - 46:03so i can take please from that type of
-
46:03 - 46:05from that type of athletes
-
46:05 - 46:08from that and i cobbled together my own
workout program -
46:08 - 46:11sony inserting your case you would look
around kind of try to find either -
46:11 - 46:13athlete
-
46:13 - 46:15fizzy type person could kinda fits your
same old -
46:15 - 46:18star getting clues there
-
46:18 - 46:20apply those
-
46:20 - 46:23your circumstance your time
-
46:23 - 46:25the tools you have to take me to your
able to employees -
46:25 - 46:29and then you start from there and you
start gradually coming up -
46:29 - 46:31just realize it's a never ending process
-
46:31 - 46:34yeah that's the biggest thing to get
across to you this isn't -
46:34 - 46:37if if you think you're getting into this
game -
46:37 - 46:40and you say when i get to be
-
46:40 - 46:44two hundred fifty pounds and convince
press you know four hundred or whatever -
46:44 - 46:47it's never going to be there because if
you do get there -
46:47 - 46:49unite and be satisfied
-
46:49 - 46:52there's always four oh five there's
always four fifteen there's always t -
46:52 - 46:54sixty there's that you know
-
46:54 - 46:58you're never going to be satisfied the
waterways that's fantastic i mean that's -
46:58 - 47:01what life is all about the steepest
continual strife -
47:01 - 47:03but if you're getting into this
-
47:03 - 47:05as a means to hit that
-
47:05 - 47:08you'll never stay in the game for a long
-
47:08 - 47:12it's got to be much more it's got to be
more of a almost six p ritual pursuit -
47:12 - 47:15myself betterment pursuits
-
47:15 - 47:17and that's just a tool
-
47:17 - 47:20the lifting the working out specific
troll -
47:20 - 47:23it's a meditation is what it boils down
to -
47:23 - 47:25as a meditation using physical culture
as a tool -
47:25 - 47:27if you can get to that point
-
47:27 - 47:29you'll stay in the game forever
-
47:29 - 47:31annual naturally then
-
47:31 - 47:33gravitate towards these things that make
you better -
47:33 - 47:36because you've been in the game for so
long now you know in a star gravitate -
47:36 - 47:39you'd you'd building the bigger toolbox
-
47:39 - 47:42you take another step bigger toolbox
analyst at their toolbox better -
47:42 - 47:45techniques
-
47:45 - 47:48as you come along
-
47:48 - 47:50we talked real quick
-
47:50 - 47:52so i think i'm probably
-
47:52 - 47:54getting it out of time
-
47:54 - 48:00we talk about one technique that i like
to use for a quick -
48:00 - 48:06something that just about anybody can
employ -
48:06 - 48:19talk about a lot of regulation real
quick -
48:19 - 48:23so very easy technique to employ
-
48:23 - 48:26so the gentleman here aswell ago about
ah... -
48:26 - 48:31just for instance dole stars five five
five program -
48:31 - 48:33the difference between
-
48:33 - 48:36a linear period is asian program
-
48:36 - 48:38enought a regulatory
-
48:38 - 48:40programs this
-
48:40 - 48:45nine year period is asian says it is i
go along in time -
48:45 - 48:47for a particular exercise
-
48:47 - 48:49this to say dead lift
-
48:49 - 48:51just pick one
-
48:51 - 48:52as i go along in time
-
48:52 - 48:56or should be able apply
-
48:56 - 49:00so i go on my way to increase
-
49:00 - 49:02for that particular lift
-
49:02 - 49:07it's a go a long week to week to week
-
49:07 - 49:09brother different meza cycles
-
49:09 - 49:14of a program fashion b able in those ten
pounds bam bam here another ten -
49:14 - 49:17i'm going right along for i don't know
-
49:17 - 49:20that's manure period is a shame
-
49:20 - 49:22to some extent
-
49:22 - 49:24to some extent
-
49:24 - 49:27manure period is asian does work
-
49:27 - 49:31it works for people who are just frank
beginners -
49:31 - 49:33right out of the gate
-
49:33 - 49:37it works for those people 'cause pretty
much everything works for those people -
49:37 - 49:40you can put your car in a driveway it
doesn't matter you gonna get stronger -
49:40 - 49:42and better
-
49:42 - 49:43and
-
49:43 - 49:46it works for athletes
-
49:46 - 49:50are very very very dedicated in their
life is driven towards -
49:50 - 49:52that inst
-
49:52 - 49:55that's pushing a big way
-
49:55 - 49:57a big selling on in track and field
-
49:57 - 49:59that
-
49:59 - 50:03that is true that works for for most
people that is not gonna work -
50:03 - 50:08you don't have the time to dedicate for
that you don't have the time the program -
50:08 - 50:10you've got a life
-
50:10 - 50:12you on the school you got a job
-
50:12 - 50:16you just don't have the time to dedicate
rule in your period is asian program -
50:16 - 50:18so to say
-
50:18 - 50:22linear pretty realization doesn't work
is not what i'm saying it does work for -
50:22 - 50:25select few people
-
50:25 - 50:28i would venture to say that most of you
in here -
50:28 - 50:31you want to hear you're not a
professional athlete so from him -
50:31 - 50:33if you're listening to me you're not a
professional athlete you've got you've -
50:33 - 50:36got a coaching staff right
-
50:36 - 50:37on a regular
-
50:37 - 50:40on a regulation overcomes that
-
50:40 - 50:41problem
-
50:41 - 50:44let's talk about what things
-
50:44 - 50:46can derail u
-
50:46 - 50:48from using linear period is asian
-
50:48 - 50:50what kind of things can come into your
life -
50:50 - 50:51it would disrupt that
-
50:51 - 50:54bam bam bam pattern
-
50:54 - 50:55anything
-
50:55 - 51:01any kind of stress any kind of job
stress any kind of relationship stress -
51:01 - 51:03uh... money stresses you name it
-
51:03 - 51:07the body senses stressed this stress it
doesn't matter if they come -
51:07 - 51:09psychological it doesn't matter if it's
if it's -
51:09 - 51:12if its physical stresses stress
-
51:12 - 51:13if i come into the gym
-
51:13 - 51:17on a dare i suppose a deadly four fifty
cuz that's what my manure pure decission -
51:17 - 51:19program calls for
-
51:19 - 51:23and i can't do it
-
51:23 - 51:26i can't budge four fifty off the ground
i'm supposed to be able profit right arm -
51:26 - 51:30off what do i do that
-
51:30 - 51:31well manure
-
51:31 - 51:36period is asian is very soviet style
very bam bam bam -
51:36 - 51:40well i don't know if we can get off the
ground one of my gennady -
51:40 - 51:44that's where people stall food linear
period is a shame to the site in new -
51:44 - 51:46york with lifting
-
51:46 - 51:50or jump onto the next you whatever the
next program is a latch onto and they -
51:50 - 51:53disappeared chaser tales material way to
get around that -
51:53 - 51:54really easy
-
51:54 - 51:57and i still use this to the states bill
-
51:57 - 51:59i'd use it for a long long long time
-
51:59 - 52:00i still use it
-
52:00 - 52:03on a regulation
-
52:03 - 52:06the stick that damn lift example again
-
52:06 - 52:10let's say that
-
52:10 - 52:12i'm just going to uh... he's around
number here so it's easy to go into -
52:12 - 52:18texas state right so i can use my math
skills are lacking -
52:18 - 52:21four hundred pounds okay
-
52:21 - 52:23four hundred pounds
-
52:23 - 52:29would you say six routes
-
52:29 - 52:31knowing my base camp
-
52:31 - 52:32knowing where rahmat
-
52:32 - 52:34my base camp
-
52:34 - 52:36i noted it
-
52:36 - 52:37four
-
52:37 - 52:39strength applications
-
52:39 - 52:43i'm better off operating in the six
references -
52:43 - 52:46k just for starters
-
52:46 - 52:47you don't need it
-
52:47 - 52:54this deep into this but i'm just this
explain why you six reps -
52:54 - 52:58six reps is a good strings building
program for me because of my genetic -
52:58 - 52:59predisposition
-
52:59 - 53:04going any lower than that if i do too
often i get crushed -
53:04 - 53:09if i stay around six seven eight
repetitions with a pretty heavy weight -
53:09 - 53:13with a with a slower tempo more of a
force production tempo -
53:13 - 53:18delmar i'd like to operate there
-
53:18 - 53:19let's say that
-
53:19 - 53:22last time i did that lifts
-
53:22 - 53:26i was able to hit four hundred pounds
for six reps -
53:26 - 53:28now i'm coming along
-
53:28 - 53:30i want to get another dead lift day here
k -
53:30 - 53:33say were into the next week i want to go
dead lift many appeared his asian by go -
53:33 - 53:36back to that
-
53:36 - 53:40say four ten i was supposed to hit four
ten -
53:40 - 53:44i'm not going to do that what i'm gonna
do his i must say i did four hundred -
53:44 - 53:47pounds for six rats last time i did it
-
53:47 - 53:49my goal is going to be
-
53:49 - 53:53increase wraps with that same weight
-
53:53 - 53:55his summer go about doing that
-
53:55 - 53:57first off amanda leavin
-
53:57 - 54:00we're going to have about four or five
-
54:00 - 54:03different sets here
-
54:03 - 54:06and you can do this
-
54:06 - 54:08you can do this with any
-
54:08 - 54:10with any exercise
-
54:10 - 54:14it's better to do it with the compound
exercise ok overstock embargoes -
54:14 - 54:16dumbbells
-
54:16 - 54:19which is everybody yeah i'm assuming
everybody has access to uh... -
54:19 - 54:22to bar bells dumbbells has pretty much
ubiquitous -
54:22 - 54:24and so i kind of pick the devil affair
-
54:24 - 54:29this can be done on the change it to be
done on any any apparatus -
54:29 - 54:31well may do some of the lead in
-
54:31 - 54:35at fifty percent of my weight
-
54:35 - 54:40i'ma come in at two hundred pounds
-
54:40 - 54:44and they hit twelve reps with it
-
54:44 - 54:46second set
-
54:46 - 54:48might take seventy five percent of that
-
54:48 - 54:54mcgee six rats with ok so what we are
going on here is -
54:54 - 54:57a little bit of a warm up
-
54:57 - 54:58this is no different really
-
54:58 - 55:06than a five by five program within all
the different spin on it -
55:06 - 55:07the repetition
-
55:07 - 55:10or third set
-
55:10 - 55:13i might come up here
-
55:13 - 55:16nomic four hundred pounds
-
55:16 - 55:18now this is a money set
-
55:18 - 55:21i'm gonna go all-out hemi repetitions
denied it -
55:21 - 55:24at four hundred pounds
-
55:24 - 55:26i'm feeling good my stress as well
-
55:26 - 55:29then got low stress everything's going
well -
55:29 - 55:33hopefully all be four hundred pounds
-
55:33 - 55:34let's say i get
-
55:34 - 55:39eight rats as an example
-
55:39 - 55:40of people ask
-
55:40 - 55:41timeout
-
55:41 - 55:47american down here up dot t_ money sets
fact summer i come down for another -
55:47 - 55:50another crack it for her but now manage
act the way up a little bit -
55:50 - 55:52in this is where
-
55:52 - 55:54being chef of the jam
-
55:54 - 55:58comes into play how much weight and i
got to add to it -
55:58 - 56:01how did i feel when i did that last i
got a repetitions but was it and i -
56:01 - 56:05believe a or was it a good solid eight
-
56:05 - 56:07all these things i have to consider
-
56:07 - 56:10i have to take into account
-
56:10 - 56:12let's say i felt pretty good
-
56:12 - 56:15the other a came out pretty easy
-
56:15 - 56:17i'm gonna check this out
-
56:17 - 56:21four-twenty and again coming to see what
i get out of it -
56:21 - 56:25and say i got five repetitions
-
56:25 - 56:27with four twenty
-
56:27 - 56:35this way
-
56:35 - 56:41is now in a carry four to the next time
i do a dead with -
56:41 - 56:44now i start this cycle all over again
-
56:44 - 56:44but instead is
-
56:44 - 56:45status
-
56:45 - 56:49uh... six rats it'll be four twenty
-
56:49 - 56:49for five
-
56:49 - 56:54in a star the cycle all over again
-
56:54 - 56:56and i continue on
-
56:56 - 57:00two things about this
-
57:00 - 57:02i'll probably do another set
-
57:02 - 57:06maybe a knock-down said recall it a lot
down the way -
57:06 - 57:09maybe do a high repetition said here
-
57:09 - 57:12if i'm feeling really really really good
-
57:12 - 57:16if i knocked out for twenty for five
incidental may have been feeling super -
57:16 - 57:19strong here
-
57:19 - 57:20four thirty
-
57:20 - 57:23okay let's give it a shot to any other
-
57:23 - 57:27this is kind of a fuel out process
-
57:27 - 57:30couple things about this
-
57:30 - 57:31number one
-
57:31 - 57:35i go into this with the mentality that
-
57:35 - 57:37if i don't do well here
-
57:37 - 57:39on their first money set
-
57:39 - 57:41i cut myself a break
-
57:41 - 57:43snuck into the world
-
57:43 - 57:45no big deal
-
57:45 - 57:48as long as i bring every bit of
intensity that i had when i walked into -
57:48 - 57:49the gm that day
-
57:49 - 57:52as long as i bring that tenacity
-
57:52 - 57:54from back to his first before
-
57:54 - 57:56for things we talked about earlier
-
57:56 - 58:00if i bring that in that city and dog in
this in here -
58:00 - 58:02and i just didn't get six repetitions
-
58:02 - 58:04i get my all that day
-
58:04 - 58:05so totally different mindset
-
58:05 - 58:08than nine year period is a shit
-
58:08 - 58:11i know i gave it my all
-
58:11 - 58:12whatever
-
58:12 - 58:15that distill my maximum right there
-
58:15 - 58:17next time it comes up
-
58:17 - 58:19was tried again
-
58:19 - 58:21what will happen
-
58:21 - 58:25what always happens with this
-
58:25 - 58:26is progression
-
58:26 - 58:28after you get out of being a
-
58:28 - 58:32rank amateur or up
-
58:32 - 58:34very very new to the weightlifting game
-
58:34 - 58:36where you'll find is
-
58:36 - 58:38progress doesn't come
-
58:38 - 58:40in steps
-
58:40 - 58:45progress comes in one big step
-
58:45 - 58:49so what happens is
-
58:49 - 58:53i'm i sat there there four hundred
pounds and i might discounted however -
58:53 - 58:56if four hundred pounds for quite a long
time aga one day on my team seven -
58:56 - 59:00repetitions what it next time out of my
get five -
59:00 - 59:04you know this is that there have a ring
around hovering around hovering around -
59:04 - 59:05one-day i'll come in
-
59:05 - 59:08and maybe a day that i feel like
-
59:08 - 59:10unite
-
59:10 - 59:13i probably don't have it today but i
might go ahead and give it the old uh... -
59:13 - 59:15give it the old college try was who are
at -
59:15 - 59:17bam for thirty comes off the ground
-
59:17 - 59:19uh... like nothing
-
59:19 - 59:21you cannot predict
-
59:21 - 59:24when this progress is going to happen
you just can't do it -
59:24 - 59:28that's the breakdown of linear
progression -
59:28 - 59:29the other breakdown in
-
59:29 - 59:32you can't predict when these things are
going to happen i've been in this game -
59:32 - 59:37thirty five plus years i can't predict
when i'm gonna have a good day really -
59:37 - 59:41it surprises the hell out of me
sometimes when i come into a gm -
59:41 - 59:42and i'd better
-
59:42 - 59:45my progress on a certain with them like
that you know i've traveled all night -
59:45 - 59:49when you know i'm feeling like crap yeti
idea i didn't give me a list of its of -
59:49 - 59:52excuses chemin instant
-
59:52 - 59:55the weight comes off the ground as i can
explain it -
59:55 - 59:58what out a regulation allows you to do
-
59:58 - 60:02it allows you keep the table set in the
door open for opportunity and that's -
60:02 - 60:06exactly what you want to do every time
you go into the gym -
60:06 - 60:09i set the table i keep the door open
-
60:09 - 60:11when ever offered to that opportunity
-
60:11 - 60:14it and i don't know when it's going to
be a camper dick that affected there -
60:14 - 60:16wouldn't be here to be in vegas
-
60:16 - 60:18you know i mean
-
60:18 - 60:21if anybody can predict that with any
accuracy -
60:21 - 60:23it it just can't be done
-
60:23 - 60:27keeping the table set the door open for
that opportunites what auto regulation -
60:27 - 60:31is all about and that's that's why i use
it as the basis of my workouts i don't -
60:31 - 60:33use it all the time
-
60:33 - 60:36i don't use it for every exercise
-
60:36 - 60:43but it forms the basis of my workouts
-
60:43 - 60:47and it's again it's do you see that the
it's easy to track to which is another -
60:47 - 60:48thing
-
60:48 - 60:49when you've got all these other
-
60:49 - 60:53all these other time requirements or
these other uh... pressures on you -
60:53 - 60:55and you want to try to squeeze
-
60:55 - 60:58squeeze a workout and
-
60:58 - 61:00i know i can go to my workout log
-
61:00 - 61:02i can pull out that dad left
-
61:02 - 61:04i can see what i've got there
-
61:04 - 61:05pam and i can roll with it
-
61:05 - 61:07i know what weight ought to be hitting
-
61:07 - 61:12i've got a repetition scheme and i'm off
to the races -
61:12 - 61:14no worries about nine year period is
asian -
61:14 - 61:16no calculations
-
61:16 - 61:18to have to worry about
-
61:18 - 61:21no mental anguish if i didn't hit
-
61:21 - 61:23heed my projected weight
-
61:23 - 61:29and i can continue on for ever this is a
never-ending thing -
61:29 - 61:30so as i go along throughout
-
61:30 - 61:31throughout the
-
61:31 - 61:33training year
-
61:33 - 61:36certain exercises naturally come into my
-
61:36 - 61:40wheel house and then leave my wheel
house too -
61:40 - 61:42for instance during the
-
61:42 - 61:45during the spring summer and fall
-
61:45 - 61:46on either
-
61:46 - 61:48on the tracks printing
-
61:48 - 61:49or i'm uh...
-
61:49 - 61:52riding a bike quite a bit
-
61:52 - 61:54and to take one exercise for an example
-
61:54 - 61:59when i'm doing those things idon't squaw
-
61:59 - 62:02analyst what during that time period
because it distresses my bsp refreshes -
62:02 - 62:06my cycling ability
-
62:06 - 62:09but when the fall comes
-
62:09 - 62:11no winner and i'm not out so much that i
can bring -
62:11 - 62:14that particular exercise
-
62:14 - 62:16back into the uh... back into the next
-
62:16 - 62:19a look back at my also see were i was
-
62:19 - 62:22squatting last fall that puts me in the
ballpark in her here i am on a regular -
62:22 - 62:26eighteen again benefit from that this is
like a never missed -
62:26 - 62:29obviously i'm not in the a strong hands
wanted in a while -
62:29 - 62:32but that gives me a good ballpark
indications of wear did were to jump -
62:32 - 62:33back in the game
-
62:33 - 62:36in them right back running
-
62:36 - 62:38red background with it
-
62:38 - 62:41any questions about a lot of regulation
how did how you can incorporate that -
62:41 - 62:45into your
-
62:45 - 62:47sold your max weight
-
62:47 - 62:51can't change that breaks gates answer
absolutely -
62:51 - 62:53you know if you're not paid four hundred
for -
62:53 - 62:55oman
-
62:55 - 62:57and six years ago still stay with it yet
-
62:57 - 63:03pacifica ca six-month breakers sequel
have for fruit instance -
63:03 - 63:04let's say
-
63:04 - 63:08the say that this this what will use
that as an example -
63:08 - 63:11if i have squaw did in hindu whatever
eight months units -
63:11 - 63:15seriously to sometimes or go eight
months without at least wat -
63:15 - 63:18a flip back to my workout log
-
63:18 - 63:22now i've got a way to schools that same
four hundred pounds by no -
63:22 - 63:24as i can add a touch too haven't done
this -
63:24 - 63:29what the technique you know i did eight
months away from a certain technique -
63:29 - 63:32you know i'm not going to be able to do
it well but it gets me in the ballpark -
63:32 - 63:32into
-
63:32 - 63:34on that we don't buy it
-
63:34 - 63:38om i got it in hit four hundred pounds
since why they do this -
63:38 - 63:39you know i'll let that go
-
63:39 - 63:40it'll be there
-
63:40 - 63:42vienna little combat
-
63:42 - 63:46but it gives me in the ballpark it saves
me from -
63:46 - 63:48coming into the gym going
-
63:48 - 63:51i want to squash today were a start
-
63:51 - 63:55you know it doesn't own it you know
messing around with two twenty five and -
63:55 - 63:58it's going to do and that will build up
here and i can jump right to it -
63:58 - 64:01arrive four hundred for her parents
seven repetitions let's go -
64:01 - 64:07before four hundred on the bar i might
get to a mega three -
64:07 - 64:10i'm still in the ballpark
-
64:10 - 64:14and i know where to go from there
-
64:14 - 64:17this is where the chef part comes
enright because that's -
64:17 - 64:20is the recipe
-
64:20 - 64:23no it's called the chef part into it
-
64:23 - 64:23four hundred pounds
-
64:23 - 64:26seven repetitions
-
64:26 - 64:28i know that's not gonna happen
-
64:28 - 64:30it's not going to go
-
64:30 - 64:32when i'm not get down to three seventy
five -
64:32 - 64:36against on the ball for three seventy
five spurl a bit more manageable -
64:36 - 64:39demotion for six
-
64:39 - 64:43then i'll go from there that's weird
being -
64:43 - 64:46where abiding strictly by the recipe
-
64:46 - 64:48or being the chef
-
64:48 - 64:52that's for a little bit of time into the
bar consent -
64:52 - 64:53let's say you don't have any time into
the bar -
64:53 - 64:56none you're not prepared
-
64:56 - 64:59i can try to make that call because you
know i've been in a game for awhile i -
64:59 - 65:01kinda know were to go with this
-
65:01 - 65:04if you don't if you haven't
-
65:04 - 65:06stick with four hundred year along bam
-
65:06 - 65:08are regulated
-
65:08 - 65:10thing is if you don't have a whole lot
of time under the bar -
65:10 - 65:14the chances of the fallen off much of
-
65:14 - 65:15that max
-
65:15 - 65:17unite and be far away from it
-
65:17 - 65:18and
-
65:18 - 65:26if you are down from his head taking
long to get back to it -
65:26 - 65:31use of this might be a two part question
sure cell -
65:31 - 65:34just part of the regulation
-
65:34 - 65:37ways yet
-
65:37 - 65:40uh... would
-
65:40 - 65:41so sure
-
65:41 - 65:43uh... these
-
65:43 - 65:45changed me
-
65:45 - 65:47yes
-
65:47 - 65:51good segue into the next portion here
okay so -
65:51 - 65:52what are some things we can change okay
-
65:52 - 65:55changing technique
-
65:55 - 65:57is one thing changing exercises
-
65:57 - 66:01always fantastic
-
66:01 - 66:03my overall workout program
-
66:03 - 66:06and what i think innocent
-
66:06 - 66:07what i give my clients
-
66:07 - 66:11a lot of times is a little bit different
than what i give myself -
66:11 - 66:12because begin
-
66:12 - 66:13every client
-
66:13 - 66:16is an individual every i treat every
client is in in equals one the study of -
66:16 - 66:21one
-
66:21 - 66:22when we are
-
66:22 - 66:24when i'm talking about changing
techniques -
66:24 - 66:25i'm constantly
-
66:25 - 66:27rolling in
-
66:27 - 66:29exercises
-
66:29 - 66:30as i go along
-
66:30 - 66:34in rolling out exercises once i think
they're tapped out -
66:34 - 66:38if i go along in our regulation way
-
66:38 - 66:41again go back to douglas
-
66:41 - 66:43fido on for a long period of time
-
66:43 - 66:47in their lives as a constant throughout
my retained -
66:47 - 66:51and i'm not him as seen the whole life
change here -
66:51 - 66:52i will let that
-
66:52 - 66:56alot that particular exercise slide out
for awhile and i'll go on to a different -
66:56 - 67:01exercise it might be similar to a dead
left but not exactly -
67:01 - 67:05not exactly a dead lift
-
67:05 - 67:06jumped a good mornings site
-
67:06 - 67:08for instance
-
67:08 - 67:12similar exercises work is works a
similar structure but it's not -
67:12 - 67:15not exactly a seminar hit on that for a
while -
67:15 - 67:16again
-
67:16 - 67:18that's part of being a chef
-
67:18 - 67:21in knowing not you know when the quit
beating a dead horse -
67:21 - 67:24okay now i can say
-
67:24 - 67:27keep the table set leave the door open
for opportunity -
67:27 - 67:31the popped into the bank and then after
eight months you know i need to kind of -
67:31 - 67:32rethink things here
-
67:32 - 67:34need to shift focus
-
67:34 - 67:38in a lot of times that's what it takes
-
67:38 - 67:41so i'll go along for a lot i don't see
any good if i don't see any good -
67:41 - 67:42increase
-
67:42 - 67:45of shift that exercise out go to a
different similar exercise i'll come -
67:45 - 67:46back
-
67:46 - 67:48two-mile mainstay the dead lift
-
67:48 - 67:50and a lot of times that's what it takes
to -
67:50 - 67:53the bobby baka getting going in
-
67:53 - 67:55so i guess a
-
67:55 - 67:58justice if you were reading
-
67:58 - 68:00something on the internet in a magazine
-
68:00 - 68:03don't take what i say is got to be this
way -
68:03 - 68:06so you've got to be able to play in the
gym -
68:06 - 68:08indian curative
-
68:08 - 68:12usually says techniques bit yet but i'm
telling you know you're gonna have to -
68:12 - 68:14put your own personal spin
-
68:14 - 68:17on everything i say
-
68:17 - 68:20everything the stock row quick about
-
68:20 - 68:21since you brought up
-
68:21 - 68:23changes and technique
-
68:23 - 68:27let's talk about temple real quick and
tempo is something that that people -
68:27 - 68:28really don't look at
-
68:28 - 68:30when they're talking about weight
training -
68:30 - 68:33it's very very important ps
-
68:33 - 68:39tempo
-
68:39 - 68:42cuts info is written first
-
68:42 - 68:46this uses for an example
-
68:46 - 68:48when we talk about
-
68:48 - 68:53when we talk about lifting the weight
-
68:53 - 68:58any break it down what exactly what
exactly is going on -
68:58 - 69:02they could bench press real quick for
example there's a lowering you centric -
69:02 - 69:04phase
-
69:04 - 69:06there's a pause at the bottom
-
69:06 - 69:10there's a concentric move to the top
there's another pause in again going -
69:10 - 69:13back into the lowering when you think
about this -
69:13 - 69:17when you think about that there's a hell
of an opportunity -
69:17 - 69:20for change just in that one
-
69:20 - 69:21simple movement
-
69:21 - 69:25that one simple movement a bench press
-
69:25 - 69:29can be changed to be a totally different
exercises in effect you totally -
69:29 - 69:32differently
-
69:32 - 69:35remember again
-
69:35 - 69:38velocity back
-
69:38 - 69:44force
-
69:44 - 69:49with something like that
-
69:49 - 69:52i can change this exercise
-
69:52 - 69:57just the normal bench press
-
69:57 - 69:59one exercise
-
69:59 - 70:03i can make fit anywhere
-
70:03 - 70:04anywhere throughout this curve
-
70:04 - 70:07by changing
-
70:07 - 70:10and by changing the load accordingly
-
70:10 - 70:13one simple exercise
-
70:13 - 70:14and i can float
-
70:14 - 70:18or i can surf anywhere along the skirt
-
70:18 - 70:21and in fact i would tell you is
-
70:21 - 70:23you need to change tempo
-
70:23 - 70:25you need
-
70:25 - 70:27to flow throughout this curve
-
70:27 - 70:29to surface perf
-
70:29 - 70:30up-and-down
-
70:30 - 70:31to get
-
70:31 - 70:33full benefit
-
70:33 - 70:35from working out
-
70:35 - 70:39tooth to stay in one spot remember we
talked about basecamp -
70:39 - 70:40my base camp is here
-
70:40 - 70:44but if i were to only work out
-
70:44 - 70:47in this is own i wouldn't get it i would
never get any better -
70:47 - 70:50i have to do i have to be able to
fluctuate -
70:50 - 70:54side to side
-
70:54 - 70:56i do that
-
70:56 - 71:01by changing tempo
-
71:01 - 71:03first number tempo
-
71:03 - 71:08this is a key centrifugal o_-ring
portion of the exercise -
71:08 - 71:11these are sections
-
71:11 - 71:14what this represents right here is a
lowering -
71:14 - 71:16three second doesn't want
-
71:16 - 71:19thousand two thousand three pause at the
bottom explode -
71:19 - 71:21on the way up
-
71:21 - 71:24one second cause them right back into
the new right back into the three second -
71:24 - 71:27negative
-
71:27 - 71:30so when i'm writing in my in my
-
71:30 - 71:32my workout journal
-
71:32 - 71:34i don't just put bench press
-
71:34 - 71:35for instance
-
71:35 - 71:41afoot bench press i've got my load my
parameter if i'm gonna regulating i've -
71:41 - 71:42got that
-
71:42 - 71:44but i thought so
-
71:44 - 71:50put tempo but because tempo tells me
were an apple on this curve -
71:50 - 71:51between tempo
-
71:51 - 71:56in load and nowhere and sit on the skirt
-
71:56 - 71:57i can change this
-
71:57 - 72:00simple bench press and make it a
ballistic bench press -
72:00 - 72:05might drop in this
-
72:05 - 72:10seed fastest possible are one or
whatever synopsys quickly explode right -
72:10 - 72:12back up
-
72:12 - 72:13i've change this from being
-
72:13 - 72:17over here somewhere now we're talking to
bench press is line over here somewhere -
72:17 - 72:20has much more ballistic exercise
-
72:20 - 72:21totally changes the exercise
-
72:21 - 72:24totally changes the physiological
-
72:24 - 72:27result from the exercise
-
72:27 - 72:30so when you talk about changing
techniques don't just -
72:30 - 72:34think about changing exercises the
changing template was well -
72:34 - 72:39in tippecanoe changed on any exercise
where there's a machine based exercise -
72:39 - 72:41we were talking about was missing
-
72:41 - 72:42um...
-
72:42 - 72:44whether we're talking uh...
-
72:44 - 72:47bar bills dumbbells whatever
-
72:47 - 72:52in any exercise to totally change is
from -
72:52 - 72:57for yes it's only changes were you
reside on the skirt -
72:57 - 72:59so i can change
-
72:59 - 73:03i can changes tempo and i can write this
temple for a while again -
73:03 - 73:06oughta regulating it
-
73:06 - 73:07under this tempo
-
73:07 - 73:12and now i've got a whole other set the
parameters that i can change -
73:12 - 73:15so there's a lot of overlaid that's
-
73:15 - 73:16let's say you earth
-
73:16 - 73:20let's say your normal oughta regulating
say your bench pressing -
73:20 - 73:23in a normal tempo
-
73:23 - 73:28and what i've what i say everybody's
normal temple of the perfect repetition -
73:28 - 73:33for people just starting out
-
73:33 - 73:35this is why i always tell her about it
-
73:35 - 73:36in this works
-
73:36 - 73:41if this works across the board the
perfect impose this -
73:41 - 73:43three though
-
73:43 - 73:45x one
-
73:45 - 73:48three second negative
-
73:48 - 73:50nice and controlled three second
negative -
73:50 - 73:55no pause explode fastest possible on the
way up -
73:55 - 73:58pause a second right back into the three
second negative -
73:58 - 74:00this is
-
74:00 - 74:03that's money right there that's perfect
-
74:03 - 74:08as a perfect place to start
-
74:08 - 74:11your initial oughta regulation
-
74:11 - 74:16should start with that tempo
-
74:16 - 74:19now
-
74:19 - 74:21as i go along
-
74:21 - 74:23say i have dead lift
-
74:23 - 74:27residents go back to bench press
district -
74:27 - 74:32sake of argument
-
74:32 - 74:34bench press
-
74:34 - 74:35under that tempo
-
74:35 - 74:38are regulated
-
74:38 - 74:40mineral long
-
74:40 - 74:44i can have a totally different
-
74:44 - 74:44portion of this
-
74:44 - 74:47the uh... philosophy force perf
-
74:47 - 74:49it's a different exercise
-
74:49 - 74:52this could be bench press one
-
74:52 - 74:55knocking go to a ballistic bench press
that's a whole lot of things miserable -
74:55 - 74:58weather exercise it affects you totally
different -
74:58 - 75:04it affects your physiology physiologic
physiologically different -
75:04 - 75:10in the thing about that is is you float
up-and-down that philosophy force curve -
75:10 - 75:14is you get these different points they
all play on for one another -
75:14 - 75:18my ability to do a ballistic dance for
us -
75:18 - 75:21affects positively my ability
-
75:21 - 75:25to do a bench press under this temple
-
75:25 - 75:30my ability to bench press under this
tempo -
75:30 - 75:33allows me to do the ballistic bench
press with more weight -
75:33 - 75:41they play on one another if you do it
right -
75:41 - 75:43getting back to my base camp
-
75:43 - 75:44where's my base camp
-
75:44 - 75:48so it's kind of stuff here ballistic
stuff -
75:48 - 75:51fast high-power production
-
75:51 - 75:54fact that's my base camp
-
75:54 - 75:58i come out of my base camp to get a
bench press under this temple -
75:58 - 76:01not as good at it i'm just not
genetically -
76:01 - 76:04predisposition predispositions
-
76:04 - 76:06the big good at it
-
76:06 - 76:09now and again because it makes me better
-
76:06 - 76:06i do it
-
76:09 - 76:15in my basement
-
76:15 - 76:17this is another way of saying
-
76:17 - 76:19and to make it very basic
-
76:19 - 76:20don't get in a rut
-
76:20 - 76:23expect
-
76:23 - 76:24right still
-
76:24 - 76:25that the in whatever
-
76:25 - 76:29in especially in physical cultural ruts
kill -
76:29 - 76:30you have to be
-
76:30 - 76:32you have to be pliable and to be able to
move -
76:32 - 76:36especially a pandemic velocity force for
-
76:36 - 76:40to be able to pick different programs an
exercise is up and down the anchor -
76:40 - 76:43to enhance your abilities
-
76:43 - 76:46anybody else more specific questions
maybe about this -
76:46 - 76:49so this is this kind of the big
-
76:49 - 76:52umbrella overview
-
76:52 - 76:56anybody have mort specific questions
that -
76:56 - 76:59just a questions us about that
-
76:59 - 77:04um... with is that generally the but he
said -
77:04 - 77:08if you're doing a size for eight months
that seems all situation teachings -
77:08 - 77:11temple yes digitally the first
-
77:11 - 77:14the first tempo changes that demand from
-
77:14 - 77:18three oh that's one street going to
ballistic if your steppin out before you -
77:18 - 77:23looked at him and it doesn't have to be
as drastic as well as sure there -
77:23 - 77:27coming you can do a little tempo changes
as well -
77:27 - 77:30you can do things like
-
77:30 - 77:32jack up the you centric okay
-
77:32 - 77:36so i think i can move this all way up to
eight seconds now we're talking you know -
77:36 - 77:37big-time negatives
-
77:37 - 77:43so i'll go through a series of negative
sometimes is called the state -
77:43 - 77:47relive the days ahead negative totally
changes the exercise again -
77:47 - 77:52would you recommend doing that with the
deadliest specifically now -
77:52 - 77:55is that's why change example the bench
press is the dentist is a different and -
77:55 - 77:58what had been i mean you know i go down
that road stripper -
77:58 - 77:59yeah
-
77:59 - 78:04because it yet most negative dad listen
not uh... yeah someone talking about -
78:04 - 78:06so i think it's a bench press
-
78:06 - 78:07when your way from that
-
78:07 - 78:11pretty much a dead lift your written it
off the ground it's or hardens fast as -
78:11 - 78:11you can
-
78:11 - 78:13and they did that
-
78:13 - 78:15pretty much doesn't change
-
78:15 - 78:17not may not come off the ground
-
78:17 - 78:18fast
-
78:18 - 78:21but the attempt should be there to
blasted off the ground as fast as -
78:21 - 78:24possible
-
78:24 - 78:26in this
-
78:26 - 78:30as fast as possible what that x two
notes -
78:30 - 78:34and i will say to you
-
78:34 - 78:38that's the intact to move the bars
fastest possible not necessarily that he -
78:38 - 78:41is moving fast as possible
-
78:41 - 78:43but the intent is there
-
78:43 - 78:44to push it as fast as possible
-
78:44 - 78:48pretty much of that
-
78:48 - 78:51for me stays the same
-
78:51 - 78:56all of my concentric movements part as
fast as i can kingman link -
78:56 - 78:57produce
-
78:57 - 79:02now they might not move fast dependent
on pdl depending on exercise in the load -
79:02 - 79:04than i'm using
-
79:04 - 79:08and that's the same across the board
it's the same with the barbell dumbbell -
79:08 - 79:11it's the same with our uh... eric's
equipment -
79:11 - 79:14it would be the same on a novelist
machine -
79:14 - 79:16which i know i'm not a lot of uh...
-
79:16 - 79:19now most people your from the crimson
right now my god -
79:19 - 79:21but that that's just how i do it
-
79:21 - 79:24uh... and i know that this from personal
experience that works for me -
79:24 - 79:28so i don't work for everybody but that's
that's how i did that so i found -
79:28 - 79:33that it works for me
-
79:33 - 79:35to get one in india
-
79:35 - 79:37uh... such a question sir
-
79:37 - 79:38uh...
-
79:38 - 79:41i know everybody stiff but generally
speaking uh... how often do you want to -
79:41 - 79:44lift weights week
-
79:44 - 79:46article in question
-
79:46 - 79:48it depends
-
79:48 - 79:50affect and that's not a cop-out answer
-
79:50 - 79:52it depends on
-
79:52 - 79:54number one
-
79:54 - 79:58what rules you have available to you
-
79:58 - 80:02it depends on type of workouts that
you're performing every time you're in -
80:02 - 80:05the gym
-
80:05 - 80:08and it depends on what kind of time you
have -
80:08 - 80:11it let me just take you through my
training week -
80:11 - 80:12just
-
80:12 - 80:16in israel typical training we put out
just as an example -
80:16 - 80:17this isn't an example to
-
80:17 - 80:21to show you what i'm talking about
-
80:21 - 80:27let's just say i come in on monday i
don't have a whole lot of time -
80:27 - 80:29fifteen twenty minutes
-
80:29 - 80:32bam in my head i'm thinking fifteen
twenty minutes i want to be -
80:32 - 80:36this is gonna be a classic
high-intensity workout -
80:36 - 80:40a workout like you might you might have
heard uh... -
80:40 - 80:43but the speaker's here talk about
high-intensity framework -
80:43 - 80:48i've only got that much time famine
hitha high-intensity workout -
80:48 - 80:51twenty minutes fifteen minutes whatever
it takes the next day -
80:51 - 80:55i might have plenty of time
-
80:55 - 80:58plenty of time to say i have two hours
-
80:58 - 81:01well if i have that kind of time that i
know that -
81:01 - 81:01i can do
-
81:01 - 81:04olympic derivative
-
81:04 - 81:04lifts
-
81:04 - 81:08powerpoint snatches that kind of thing
-
81:08 - 81:11now i've got the time to recover the
thing about this type of exercises is -
81:11 - 81:15you just can't hit 'em hit 'em hit 'em
hit 'em is a fatigue factor in there -
81:15 - 81:17that that has to be accounted for
-
81:17 - 81:21they're fantastic exercises i love 'em
but if i'm looking for -
81:21 - 81:24a a time intensive work that's not going
to be it -
81:24 - 81:25it can't be
-
81:25 - 81:28i can't get the amount of work i need of
this type of exercises in that short -
81:28 - 81:31period of time
-
81:31 - 81:33so if i have a long period of time like
that -
81:33 - 81:36i'm thinking in my mind
-
81:36 - 81:37strengths
-
81:37 - 81:41tire flips you know they outside kind of
conditioning stuff -
81:41 - 81:46uh... dpp_ type stuff or unthinking
olympic derivative lifts ride too -
81:46 - 81:50want to maybe three repetitions bam the
bars down i'm back resting for for five -
81:50 - 81:52minutes
-
81:52 - 81:53because it's such a
-
81:53 - 81:57central nervous system hit you just
can't jump back into to the next one -
81:57 - 82:01without losing technique
-
82:01 - 82:04another thing i might do it and i do
this to you because i'm constantly -
82:04 - 82:06rotating
-
82:06 - 82:07different of
-
82:07 - 82:10different techniques
-
82:10 - 82:13exam i throw in a body building type
-
82:13 - 82:16throughout the week three
-
82:16 - 82:18in that might be a ten by ten
-
82:18 - 82:20eight by eight
-
82:20 - 82:24okay now we're talking classic
bodybuilding stuff -
82:24 - 82:27but that takes time as well
-
82:27 - 82:32in other consideration to is what
plaintiff motion to relook annette -
82:32 - 82:37if i just if i just did a vertical push
and pull -
82:37 - 82:41so if i did say overhead presses and
pull ups okay i have to take that into -
82:41 - 82:44account when i'm planning my next
workout all this is just -
82:44 - 82:47cumulative bam bam bam
-
82:47 - 82:50on top of thinks it's a constant
struggle -
82:50 - 82:52that means
-
82:52 - 82:54no two weeks to the same
-
82:54 - 82:56that means no to work out through the
same -
82:56 - 83:00in his district constant fold over
constant fold over a constant fold -
83:00 - 83:05volatility they ought to be real quick
one one great way -
83:05 - 83:08minimize your time in the gym
-
83:08 - 83:09is to utilize that push pull
-
83:09 - 83:11type of retain
-
83:11 - 83:14agonist antagonist
-
83:14 - 83:15so i worked just
-
83:15 - 83:17along with that
-
83:17 - 83:19so if i do a push
-
83:19 - 83:23say any kind of vertical push overhead
say this is the start vertical pushing -
83:23 - 83:25pulling
-
83:25 - 83:27pushover they had
-
83:27 - 83:30i come back i do some kind of pool
-
83:30 - 83:33some kind of a look at some do and that
pullout -
83:33 - 83:38the uh... the agonists my shoulders are
now being forced to relax because -
83:38 - 83:41antagonistic networking insist
physiological -
83:41 - 83:45response use that kind of stuff i cant
reply can really short my period of time -
83:45 - 83:46and chanted
-
83:46 - 83:50so i take that into consideration
-
83:50 - 83:54so i guess that's your question is
beginning to pins so -
83:54 - 83:55the
-
83:55 - 83:57other question utensils
-
83:57 - 83:57over it was
-
83:57 - 84:02just one how you feel about com what's
become very trendy and exercise which is -
84:02 - 84:07crossfit sure and uh... trying to keep
your heart the exhilarated during the -
84:07 - 84:10entire work and shorter work yes
-
84:10 - 84:12first for cross that line
-
84:12 - 84:13i love
-
84:13 - 84:16some aspects of crossfit
-
84:16 - 84:18some aspects of crossfit i think could
be improved -
84:18 - 84:26but i think it's a great idea and i use
a lot of crossfit like -
84:26 - 84:28can we say
-
84:28 - 84:30structure
-
84:30 - 84:32within my workouts
-
84:32 - 84:37where i think the downfall to cross that
is is the programming -
84:37 - 84:40i think the programming could be a
little bit stuff -
84:40 - 84:41more pre-planned
-
84:41 - 84:44i'm totally i'm totally down with the
whole idea of being able to reach a -
84:44 - 84:45hopper
-
84:45 - 84:49grab things out indicate athletes ought
to be able to to do well on these -
84:49 - 84:52on these techniques
-
84:52 - 84:53he ought to be able to do well liked by
-
84:53 - 84:55totally
-
84:55 - 84:56i'm totally down with that
-
84:56 - 85:00what i but i don't agree with uh...
there's a difference between testing -
85:00 - 85:02and
-
85:02 - 85:05and uh... training
-
85:05 - 85:09you don't train with a test all the time
-
85:09 - 85:12as a way to get hurt perot quick
-
85:12 - 85:15you train for a test
-
85:15 - 85:18if that makes any sense
-
85:18 - 85:21but yet uh... for the most part uh...
-
85:21 - 85:23to cross the stuff i love the like the
uh... -
85:23 - 85:27leah like the structure of it idealist
-
85:27 - 85:31a manipulated by third it's all a bit
more pre planning my workouts in other -
85:31 - 85:33words
-
85:33 - 85:39it i don't see the necessity in doing a
in olympic to riveted lifts a h natura -
85:39 - 85:40power clean
-
85:40 - 85:42under fifty
-
85:42 - 85:46in under a high risk situation and
insist that this is not a good recipe -
85:46 - 85:47that they did it get
-
85:47 - 85:50you can be better things than that so
that that's my only -
85:50 - 85:55that's my only knock off
-
85:55 - 85:58i really like we said about uh...
changed -
85:58 - 85:58um...
-
85:58 - 86:02so my question is for those of us who
are working out for specific goal for -
86:02 - 86:03example
-
86:03 - 86:07michael right now is just master yep
uh... so i'm -
86:07 - 86:08working eh...
-
86:08 - 86:09lowell rats
-
86:09 - 86:14uh... highway in very very slow five
seconds of five seconds down -
86:14 - 86:16how often would you recommend
-
86:16 - 86:18changing to temple
-
86:18 - 86:22those was it when we hit a plateau or
ever so often they willing to change the -
86:22 - 86:23temple
-
86:23 - 86:27uh... would you recommend changing for
one workout or for a certain period of -
86:27 - 86:31time and they believe that yeah
-
86:31 - 86:33first of all you need to define what
-
86:33 - 86:35for you what a plateau is
-
86:35 - 86:37and what rules here
-
86:37 - 86:42your utilizing so if you're utilizing
-
86:42 - 86:45even assuming you utilizing machines yes
sir did lenses -
86:45 - 86:49mostly a
-
86:49 - 86:51i would get back to you
-
86:51 - 86:54more thought a regulation
-
86:54 - 86:57so if you can if there's some way you
can structure these work that's where -
86:57 - 87:00you can auto regulate them
-
87:00 - 87:02you're back to you on a regulation
-
87:02 - 87:05then within our regulation
-
87:05 - 87:07that same exercise
-
87:07 - 87:10after you play now listen you're doing a
delphi signup -
87:10 - 87:12bicycle use efforts by second
-
87:12 - 87:14concentric
-
87:14 - 87:16try changing at concentric three-ring
-
87:16 - 87:17is fast as possible
-
87:17 - 87:20on the way up
-
87:20 - 87:24okay once you get that put togther once
you get the plateau on your other -
87:24 - 87:25if if that's your
-
87:25 - 87:28if that's your base camp if that's your
home with a three found either that's -
87:28 - 87:30where you operate the bass from
-
87:30 - 87:33that would be the first place the
deviate -
87:33 - 87:34okay now
-
87:34 - 87:35instead of coming up
-
87:35 - 87:41slowing controls try out for a lost
recommends explosively -
87:41 - 87:44buspar regulate that for a while
-
87:44 - 87:45it for a while
-
87:45 - 87:47i mean entry
-
87:47 - 87:48in sleep left over there
-
87:48 - 87:53then stepped back go back to your old
five-second a five-second down -
87:53 - 87:55inundated again bam
-
87:55 - 87:56jump right back into it
-
87:56 - 87:58more than likely you will have
-
87:58 - 88:01exceeded
-
88:01 - 88:03here on that and then
-
88:03 - 88:06then you go back to me again and it's a
constant like i say -
88:06 - 88:08there is no important
-
88:08 - 88:11you know there's there's no point that
you're going to be ok this is all said -
88:11 - 88:15and done now i've got it figured out in
dna_ here i am -
88:15 - 88:18it's constitutes a constant change
-
88:18 - 88:23you know i'm incident so then you come
back in in reply to it yet -
88:23 - 88:25finney find some other thing to change
-
88:25 - 88:27maybe it's tempo again
-
88:27 - 88:31maybe now your mentally burnt out on
this particular exercise whatever it is -
88:31 - 88:34and you need to move on to a different
actions -
88:34 - 88:36because that can play into two
-
88:36 - 88:40wouldn't it just the mental burned out
of performing a certain exercised -
88:40 - 88:44especially machine base exercises is
pretty heavy -
88:44 - 88:48you know i mean you you're into the gym
everyday like jesus christ did on the -
88:48 - 88:50back here on this machine again
-
88:50 - 88:55fired by five again the you dispute and
ask the emergency distress -
88:55 - 88:57the plane off that way
-
88:57 - 89:01so if nothing elf is to bring to break
through that mental -
89:01 - 89:02that mental barrier
-
89:02 - 89:04change the tempo
-
89:04 - 89:08on the same machine and it feels like a
whole new exercise -
89:08 - 89:11you know i mean yet and then you go on
for many disputes constantly folding -
89:11 - 89:20over folding over folding over fold
-
89:20 - 89:25status question more about the coverage
yet -
89:25 - 89:27costly tristen
-
89:27 - 89:33i get bored if i work out with some
surplus so oftentimes overdo it and an -
89:33 - 89:39overly lift weights too much negotiate
touched you says her death -
89:39 - 89:46puppy like fly metrics worldview ronnie
district formula hip today -
89:46 - 89:53even in training right now it seems like
five days strictly chances surveillance -
89:53 - 89:55what is the best i mean
-
89:55 - 89:58supplementation diet
-
89:58 - 90:02what's the best way to cover certified
restive robert new york itself -
90:02 - 90:05so justice where people have uh...
-
90:05 - 90:10genetic predispositions to be
-
90:10 - 90:12good athletes
-
90:12 - 90:16have good physics there's also genetic
predisposition to recovery as well scott -
90:16 - 90:22plays into that whole thing so number
one genetics please faqs -
90:22 - 90:26personally i know that i am very good on
the recovery side of things -
90:26 - 90:28that i can recover from workout and i
always have them -
90:28 - 90:30so that i can
-
90:30 - 90:32worked out many days a week
-
90:32 - 90:34if i do its mark
-
90:34 - 90:38in which i did so i enhanced that but i
can recover from very strenuous workouts -
90:38 - 90:39very quick
-
90:39 - 90:40so that's one thing you need to know
-
90:40 - 90:43no lie self number one there
-
90:43 - 90:47you know that you were where are you
genetically okay now we talk about -
90:47 - 90:52the type of work that you're doing as it
relates to what you can do to enhance -
90:52 - 90:53recovery
-
90:53 - 90:58so this kind of two g balls in the area
-
90:58 - 91:02the biggest thing you can do recovery
was i mean that's -
91:02 - 91:04generic officially
-
91:04 - 91:08sleep is huge reduce your cortisol
reduce your life stresses everywhere -
91:08 - 91:10else
-
91:10 - 91:12this attitude biggest things
-
91:12 - 91:16cortisol sleep bam bam he did control of
those two -
91:16 - 91:19you'll find that number when you recover
quicker never to few recover quicker -
91:19 - 91:21that means you can work out harder
-
91:21 - 91:25instead of more frequently on the other
side -
91:25 - 91:28for supplementation i think the best
-
91:28 - 91:32supplement as far as recovery goes easy
in maine -
91:32 - 91:36it's easy
-
91:36 - 91:40xia mesa best about the best supplement
buchanan's simply think -
91:40 - 91:42singer dancer
-
91:42 - 91:44agreed
-
91:44 - 91:46reduce stress
-
91:46 - 91:50exercises cortisol depositions heavy
reduced you'd use the courts are reduced -
91:50 - 91:53stress question on at real quick gerri's
-
91:53 - 91:55but indeed is their role every
-
91:55 - 91:57fighting the issues as well
-
91:57 - 92:01etc i would pop more for natural vitamin
d -
92:01 - 92:02than the supplement vitamin d
-
92:02 - 92:07but i don't shy away from that idon't
shy away from the supplemental vitamin d -
92:07 - 92:11at a quite a bit of of five thousand
values today -
92:11 - 92:13and now there's some quite a bit
-
92:13 - 92:17uh... but the if i have i think the
uh... blood serum levels it is pretty -
92:17 - 92:19cheap blood test
-
92:19 - 92:21his self-esteem final remark
-
92:21 - 92:25supplement accordingly so very this was
not a very expensive just i can -
92:25 - 92:28guarantee you can be in in florida and
being out quite a bit too probable just -
92:28 - 92:30let everybody is well
-
92:30 - 92:31and that's huge
-
92:31 - 92:35you picked out a quick aside from that
-
92:35 - 92:38the east germans back in a day i'm kind
of increased german efficient auto -
92:38 - 92:42coming from the coming from the old
school back in the navy guys -
92:42 - 92:43uh...
-
92:43 - 92:45you know steroids aside
-
92:45 - 92:47those guys that it going on
-
92:47 - 92:52they were extremely extremely did not
even training lies supplement wise they -
92:52 - 92:54had it going on
-
92:54 - 92:56uh... if you were still
-
92:56 - 92:57now
-
92:57 - 93:01behind where they were then as far as is
for us ah... -
93:01 - 93:02sports knowledge
-
93:02 - 93:04sports have a trained how to recover
-
93:04 - 93:07supplements
-
93:07 - 93:11just saying that i'll just say enclosing
fifty east germans were big on vitamin d -
93:11 - 93:12supplementation
-
93:12 - 93:18in huge amounts of something that really
really pay heed to -
93:18 - 93:21well guys i think george and uh...
-
93:21 - 93:23any guys when it hit me up
-
93:23 - 93:24personally
-
93:24 - 93:28outside of here i'd love to talk to you
because this isn't in equals one game -
93:28 - 93:30disc always always remember that
-
93:30 - 93:32it's an in equals one game
-
93:32 - 93:36if you look at it people for hints
-
93:36 - 93:38but it comes down to
-
93:38 - 93:39where u
-
93:39 - 93:41fit
-
93:41 - 93:44on that health performance occur
-
93:44 - 93:47where you are where you want to be it
all comes down to that -
93:47 - 93:51place yourself on that curve determine
where you want to go -
93:51 - 93:55and start going out picking tools and
techniques they don't get your if you -
93:55 - 93:56need to uh...
-
93:56 - 93:59if you have the desire to talk to me
about it i can certainly get you pointed -
93:59 - 94:02in 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
Subscribe by e-mail: http://www.the21convention.com
Follow on Twitter: http://twitter.com/beachmusclesSpeaker: 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
- Duration:
- 01:34:18
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