2888: The 6 Best Lifts for Athletic Fitness (That Actually Transfer to Real Life)

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So we're not putting in here things like plios or controls or things that are more specific. Okay. And I do want to say, just like I think I got to say this, if you're an athlete, the best thing you can do to get more athletic is to play your sport. Yeah. And then general strength tends to benefit athletes across the board, especially if you're new to strength training. Oh, you always need a foundational base to your strength to build off of in any direction you want to branch off. So any of these are going to do well with whatever sport it is you're pursuing. 100%. So we're going to kind of go through the list and we'll start with kind of lower body stuff. And I listed here lunges and sled driving or sled works. When we talk about those a little bit. So I'm assuming that within this is encompassed like lateral sled drags. Yeah, just sled work just in general sleds. Yeah, let's start there because I love sled work so much for a couple of different ways. You got what's called what's known as triple extension with a sled. So a lot of leg exercises, your feet are planted and they're flat. You'll almost never be in a position in any athletic endeavor where that's the case. Is there any sport that encourages flat foot in? Not like that. Oh, I can't think. Yeah. Almost weightlifting. Yeah. Well, almost every sport I'm aware of. You're moving. You're on your toes. It encourages you to be on your on your toes. Yes. Right. At least on the ball your foot. Yeah. And so when you're driving, if you're just doing a basic drive, like a forward sled drive. You're having to push through the entire lower body, including your foot and your ankle. So yeah, the calves are involved. We also strengthen your feet while you're driving forward. Let's say hip extension. Another good feature about sled work is there's no negative portion. It's all concentric. That's right. Yeah, you're not taking out a lot of the more damaging, I guess, aspect of the muscle contraction face. So it's like you could put all this force output out without a lot of the, you know, damaging deals. So damaging to heal from this. That's, you know, we say that a lot in the podcast. But if you've never actually compared that it's really interesting to compare the difference. Totally. Like go and do five sets of barbell back squats hard on your lay day and then go do, you know, five sets of, you know, sled pushes hard. Just as hard. Yeah, heavy, real hard, heavy. And notice the difference in how you feel. Yeah. The days two and three after those two workouts and it's significantly different. I know what else is interesting about sled driving is of course so much carry over for athletic performance and function and strength. It's one of those few exercises that's relatively low skill. What I mean by that is I can have you old lady. I can have a 60 year old push a sled. I can have a 16 year old push a sled. I can have someone push a sled with, you know, 500 pounds on it. I can have someone push a sled with almost no weight on it. And they're all going to get tremendous benefit. You can't say that for a lot of exercises. There's a lot of exercise that requires certain level skill to perform. And rarely do you have a low skill exercise that's got tons of carry over like sled. Well, the lunging itself is just so functional because anything you're going to do athletically, you're going to be a split stance. There's just there's no, you know, getting around that fact and building up, you know, strength and be able to load a lot like bilateral definitely makes sense for that to build a good base. But to reinforce that split stance position and also the different directions you could take lunges. You can do a lot of variations of lunges pretty easily to expose people to different planes emotions. Yeah, you know what's interesting about lunges is by the way, back in the 90s, lunges were not considered like a crazy strength building. It was weird. It was not like a strength building exercise. It was like what what people did in like jazz or size classes, which was interesting. It's a very good muscle builder. It's a great functional exercise. What's interesting about it is you can get really strong at bilateral lower body exercise like squats, never practice lunges. Go try lunging and you'll see just how much of a deficiency would you say? Would you say would you say Ronning Coleman made him popular for for aesthetics and for built bodybuilder. I think bodybuilder started to do one of them. He started. He started. It was a famous video of him those tights. That's right. The yellow and black ones because he has leg veins through his tights. He's doing walking lenses in the parking lot. Yeah. I can't remember them being really popular. Not in bodybuilding. No, not until him. No, I got 100%. Because Arnold didn't really promote him much. No, it was in his cycle deal. Yeah, but everything was in his cycle period. It wasn't huge. So that was, you know, he wasn't, you didn't hype them up or talk a lot about them. And I didn't see him in any of his like hype videos. I don't remember. And there's a lot of coaches athletic coaches that make the argument that lunges or split stance that are superior to bilateral for athletes. And I think people like Mike Boyle who, especially who, stands by, that's the only way to train now. Is there a reason why you put lunges and sled driving in together? Could they be almost their own? They are their own, but they're both lower bodies. So I kind of went through. Oh, yeah. Got it. Got it. I could have picked one or the other. Got it. I could understand why you put those together. I'm like, there's a whole category of different, like Justin's saying, different lunges that you can do that I think are incredible. And same thing with sled driving. They could have been in their own category. Totally. But I see what you did. Yeah. Yeah. The next step we have is standing overhead press. This, and this has to be standing. It's got your, your very rarely going to be seated when you're doing any, any kind of movement like this, or at least in any functional capacity. In the real world. I mean, you're picking something up overhead. You're almost always standing because you're putting something up high on a shelf or, you know, up in the attic or whatever. But it does strengthen the whole body. And, you know, this is the way I would say you could demonstrate upper body strength. Like, they're almost as no lift. That's more impressive than a standing overhead press. By the way, humans know this instinctively. Anytime you watch a cartoon or any kind of like somebody displaying some strength, what they always do. Can you put it over your head? You're lifting it up over your head. Well, have you ever, have you ever met somebody who can press a lot of weight over their head that's just not an unbelievably strong? No. Because it also requires, if you can push a lot of weight over your head, you have to have a pretty solid base. Exactly. To handle that too. So you're not, you're going to have like this like tiny little legs and weak lower body and then you're pressing through a lock. You're going to have a good, if you don't have the strength. Yeah. So you're going to have a good core and lower body to press up over your head. And so the requirement, I mean, it's just quite of the upper body. Yep. Uh-huh. And so you're going to, so you're going to be strong upper body for sure. But then in order to press a lot over your head, you're also going to need to have a solid base in order to do. And then in order to do that, you're going to have a solid base. that in an athlete, not saying that a big chest or strong chest isn't something that will benefit you, but it's overhead pressing. Any time you press something or push something away, you're leaning into it, you're pushing away from your body. And even when you look at old sculptures, old sculptures of athletes that were based off of gladiators or Olympic athletes, they had really well-developed shoulders and lumbar spines, which you know, what you would get from being able to press a lot of them. You also get a lot of good upper chest involved from a real true full overhead press where you bring the bar around your muscles. Yeah, when you bring that all the way down to your upper chest, you get some upper chest development from that and strength. So it's such a great lift. Then we have the Traptbar Deadlift. This is, you know, and I've heard people make this argument, I've heard athletic coaches make the argument that the Traptbar Deadlift is better for athletes than the conventional deadlift. Part of that, I believe, is it's a lower risk of injury. It's a lower skill exercise. The other part of it might have to do more with that it's more of an upright, which might translate better to sports. I like, you know, I like exercises that have a high carryover that are also lower skill, because you can get into them quicker and exert force faster. Of course, lower risk of injuries is always a good thing. So long as there's a lot of carryover. So Traptbar Deadlift, sir, really valuable? Yeah, I mean, even just my tiny stint of like going through like two years of trying to help program for like student athletes and whatnot, it was the biggest hurdle was really to get them to learn these movements in, you know, in a really short amount of time before and then now we jump right back to season. And so it's like, how much can you really move the needle in terms of their optimizing their performance and strength in that period of time? And so you're kind of weighing these things out. It risked reward, too, is obviously one of those other ones. But I really do think it's the skills of big, that's a big factor because I could like, you know, take a big group and we could go through this and learn it pretty effectively and load it like almost immediately. Well, it's, I also think it has a tremendous amount more carryover into sport because very few sports, in fact, they can't think of any of them at all in my head that are posterior base. Yeah, that require your hips to be down 90 degrees or lower. You'll see that in wrestling. That's about it. Maybe wrestling? Yeah, you'll see like, you see like, zircher deadlifts, deadlifts, like really like, Jefferson curls, like these are like, oh yeah, well, I mean wrestling like bridging and all that makes sense. Yeah. You're knack and all that. Yeah, it's its own category. You would see that with like, Rekko Roman wrestlers would do stuff like that. But the skill involved, like, really about the average person, I can take most average being out everybody because it's still deadlift, but I can take most people without major injury and we could do a trap bar deadlift day one. And I could load it within a few weeks, typically I can start to load it. A straight bar deadlift, often to every, every day person, it would take me months or a few more. Well, to your point, you know, every day, most people that are interested in an athletic produce, a pursuit that our average day people, I would think are doing recreational sports. Yeah. Most of them are wrestling. Sure. Like recreational, I think, fast football, baseball, soccer, soccer, like, those are all like you pick up on the weekend and we can wear a league with your buddies and your thirties and you do something like that. Like, and all those, I think, are a trap bar deadlift is going to translate over to that. As a personal trainer, I use trap bar deadlift all the time. I could get a lot of people to do it. Straight bar deadlift. Sometimes it took me a long time to do somebody be able to pull. I mean, it's like the goal is to be able to do a straight bar, but the truth is that you started a lot of clients on the track. Yeah. And I'm basing a lot of this. I mean, I did train a lot of athletes as a trainer, a lot of my experiences just every day people. But when I look at athletic trainers and the ones that at least I really admire, they all trap our deadlift. You see this in basketball, players, football players, baseball, like they're all using the trap bar. And so I got to go with what these coaches are doing. You're also not going to do something unless you're going to do like a full snatch, but you're not going to do something explosive with a traditional deadlift, conventional dead lift. So you know what trap bar? You will do that. I see them do jumping. Yeah, that's another bonus. Like if you're programming it, now we can add this new phase. It's more acceleration base and we can add that in as the protocol fix. And you're not doing that with conventional deadlift. Conventional deadlift is more of a grinding lift. And so you're not going to do that with that. So it makes sense that this would be more for athletic. Yeah. Then we have the one arm row and pull up. So we'll start with pull ups. Pull ups are just pull ups are great for athleticism because you've got this wonderful kind of limiting factor of body weight. Strength to weight ratio for most sports is really important. I say for most because some sports weight plays a role. Still got to have good strength to weight ratio though. You can't just be a heavy person. But strength to weight ratio in general is what makes you move well. It makes no difference if you're a big person and you're strong but you're strength weight ratio is terrible. To give an example, you take somebody who lifts weights who's strong at 200 pounds and you suddenly make them 150 pounds with the same strength, that is an explosive person. Oh yeah. All of a sudden. All of a sudden. And so pull ups are cool because it's a little checks and balances. And what kind of happens sometimes with strength training, sometimes, not often, but sometimes, people get carried away with the strength and size and end up figuring out they lost the athleticism because of strength to weight ratio was thrown off. And pull ups got that built in. And then one arm rose with rotation. Just in favorite way to do one arm row. And there's a reason for it. And it's because when you're pulling something, you're rotating. You're almost never just pulling something with your body. Your body's natural anatomy is inclined to just rotate, even if it's just subtle. So I'm always like, I'm always like work with it. Work with these mechanics. Work through and throwing patterns where we're holding sticks, everything is dynamic and moving and rotational based with sports. So strengthen it. And in the opportunity I can do to throw that into a workout, I'm going to find out. Well, we have to here. Because so far, you haven't named anything that has any sort of rotational component. Yeah. Right. And that's, I mean, if you're going to have an athletic pursuit, there's going to be a decent amount of total rotational work included in that. Totally. Hanging leg raises will be another one done properly, please. This is, I mean, you got to be really strong for soft to build. Do these, but when you do these, these really do strengthen the lumbel pelvic hip area and the core. Like they really strengthen the core quite a bit. It's great to be able to bring your pelvis up or rotate it up while using your hip flexors at the same time. This is very active and almost every time you run or jump or try to move in any particular way. That's a great way to build the core in a functional way. And then bodybuilders love it because it builds the abs. You just got to be able to do them right. Well, even if you're doing them right, you're still working your hip flexor. So I like that it's both. That's right. Yeah. And it's not just isolating. Like, yeah, if you're doing it wrong, you're going to isolate your hip flexor. But I like that it's strengthening everything there in the hip complex. That's right. And your core and abs are just such a crucial part of athletic pursuit that you have to have something that's directly targeting your core. I'll never forget this as a trainer. I had some clients that were pretty high level. One was a, did an Iron Man. Then I had some marathon runners, triathletes. And what was wild to me, and I didn't predict this, but then it was very clear afterwards. If they were going to go do any of their athletic pursuit, whether it be running, cycling, swimming, whatever, later in the day, sometimes they'd have to stack the workouts. If I trained their legs earlier in the day, they could still go and perform. If I trained their core, it threw them off. It was, I didn't, I thought, man, if I hit your legs, it's going to really mess you up on your front. Yeah. If it's teaking and bracing with, yeah, like a fatigue. I could not, I could not fatigue their core before they'd go, uh, and problematic. It messed them up every single time. That's how important it is. And then lastly, you mentioned a rotation band chops. So these are side chops. You can do downward. You can do them upward sideways. Athletic bands allow speed and power. So you can do bands control consistent. Yeah. Now would you, is this interchangeable for you guys with, with Med Balls or cable chops? Totally. Yeah. I like cable chops, but here you know what bands like you, they let you explode. You ever try to explode with a cable? You're slamming the stack all over the place. Well, I like Med Balls just because of the release. So yeah, it's concentric, you know, focus primarily, which is a lot closer to what you're going to have with sports. It's like really that release and then control. But if you know, you're doing multiple reps and you're trying to add resistance, I think bands is smooth in terms of that consistency of resistance. Yeah, I would argue they all, they all belong in there. Because I also cables use all time too. Because what I like about the cable is so I put an anti-rotational component to there, which I think is also important for five. Because you're, you're going to get in sport all the time. You're going to get forces left to right that are pushing against you. So that ability to chop and then to be able to stop and yeah, anti-rotation, I think is a lot of a lot of value. So I would include all three in this category. I'd be like band chops, Med Ball Tosses and cable with the anti-rotation component. You know what I did that was such a game changer. So back when I used to have my studio, this was back. Remember when free motion was getting real popular with the two mobile arms or whatever. So when I got my studio, this was a long time ago. So I don't know if she's this is like maybe almost 18 years ago. I went online looking at machines that were like free motion. And they had this one machine in there. I think it was called a Da Vinci, I want to say. Do you remember it when you came to see my studio? So it was a big machine, two stacks, and it had pulleys going all the way up. It was like kind of curved. Yes, yes, I seen that. And then what I had on it, and I bought it for my gym, and I loved it. It's so big. It's so big. I loved it, but I loved it because you could use both at the same time, it was easy to use with clients, but what was really cool about it was the first time I'd ever seen a machine that had attachments on the stacks for bands. And the reason why you could do it, why you did that is so you could be explosive. Because if you swing really fast with a cable, you know what happens with the cable at change. You get the slack, you get the jump, but I would attach the bands to it and I could explode. I didn't know how to handle that. It was really cool. I didn't know how to handle it. So I didn't forget about that machine. So just something you could do even. That's still there? I don't know. I think that. What was the last time you've been by there? Oh, it's by my live by there. I know that's what it was last time you've been by. I think there's nothing in there. I think it's gone now. Yeah, I think it's gone. Oh, they got rid of it. I went by one day and it was just. The sign is up there. Who took it over? When you showed it? I sold it to one of my trainers who took it over. And then they ran it for a while. And then it. Now it's not there anymore. Oh, I didn't know that. Oh, it's no longer there. No. Oh, wow. A lot of good memories in that. I walked by there all the time. I mean, every once in a while I drive by that area, if I could I drove by there just to the day. And I thought about it. I was like, oh, you don't have to have been by abs in a long time. I wonder who's running in. I was really big in the acronyms. You know what I'm saying. You see, ABS. I call it advanced body solution. You're really big on lexicon. You want to create your own lexicon? I was awarded you for that for a minute. You sold me on it. You're right. We were going to change the language. That's just my silly, my silly, my silly, silly opinion. That's a good idea. That was a good time, dude. I walked by there the other day and I was kind of looking in and just remember, it wasn't like a small little space. We had a good time. I wonder what the average, GM, how long? The average GM last. The private gym. The private gym is not a good, I think you're better off opening an average year. A restaurant. It's so hard when you're here. I wondered, that's a good question. Is it falling that tough of a category? It's got to be. I see him pop up and shut down all this. Oh, I know so many trainers that work for me. Try to say, oh, here you go, Doug, what you got? Yeah, what's the stuff? No, how long does the average put personal training studio stay in business? Because that would kind of be a tough guy. That would be a staying business. Funny, I was telling my daughter the history of getting in business. What do you think? I don't think I think 80% don't make five years. One to two years. Yeah, one to two years. That's what I was thinking. However, studios that survived their initial launch and transition, excuse me, to stable ownership, often scaled to a sustainable five to seven years or more. Industry attrition rates are high with surveys indicating that 20% of small box gyms and studios close within the first year. Wow. Yeah. Yeah, trainers need to hear this. You know, because trainers are like, I think the idea. First year is really like, make or break, whether you're just going to go anywhere. I had one. You know, the mistake they all make. And again, you know, this is, this was a constant conversation I had to have is they build up enough to where they have somewhat of a clientele. At a big box gym. Yeah, and they go, this big box gym is taking food. They do the math. Either math. If I just, if I don't even do the way they think I go, even if I don't get any more clients, I just have my clients. Yeah. Because they they they all this new overhead. Yeah. Yeah. It just it doesn't have to be more. And those people don't stay with you for 10 years. They just don't. The average client doesn't stay with a trainer for 10 years and you have to replace him. And then you go, oh, shit, how do I do that? You know, and you think it's going to be easy and it's just not. No, you better love the hell out of it and you better be really good. That's how I always. And you got to be and you also have to not be shy. Like you got to go out and talk to people in your area all the time. Yeah, all the time. It's tough because most most leave because they do the the math and the money thing. And yet it's not a great pursuit if you want to try and make more money. Nope. Take you most trainers, you'll work more and make the same amount if you're lucky. If you're lucky. Yeah. And many of them made more of that. All the actual gym. That was me. I had always flirted with the idea of it and was like pursuing it. But then I would talk to the places where I was renting out of and I was making way more than the owner. And so it was like, this will be dumb. Yeah. You're looking at me. I'm not like that. I did okay. You're also the right person in my opinion. Because you're so you're truly our pat. You're not a you're not a you're not a money driven guy. No, you're not. No. Yeah, that's part of why it makes us all great partners is that it wouldn't work probably. You were that you're you're very passionate and purpose driven. And so you were very successful. You're you that was fulfilled for what you did. But if you were like, I'm trying to build this thing to be a franchise and be a millionaire or some shit like that was not a good idea. I was telling my daughter the whole story about how I went into like how I became an entrepreneur like a woman. I was because 24 when I started. 24 is all I started that. And I didn't realize I never told the story. And so she's looking at me and she's like, you did what? Why did you do that? You jumped into what? It how much was and I'm just telling the story as I'm telling her I'm hearing the things that I did or me jumping in. I was like, yeah, that was kind of kind of crazy. I was talking to a buddy mine who's like, I'm thinking about going to the business for myself. I have some questions. So we're going back and forth. I said, and I can already hear as he's talking. And I'm like, I got to tell you biggest mistake somebody makes is they over plan everything. I said, most entrepreneurs who kind of make it. Bro, it's like you jump out of the plane and then you start to make a parachute as you're falling. That's kind of a lot of what it's about. You got to just go. Now, you made it work and you made it work for quite some time. So I wouldn't consider that a failure at all. What comes to my when you think of like some of your worst business ideas or businesses? Oh, I had a big failure in there. I did have one. I opened. So I had this location that when you're talking about, it's in Lasca. I'll see you drive by ABS Fitness. I had that location. It was doing really well. I had people would pay me rent. I had my client base. I'm in a spot open in the same shopping center, two doors down. I thought, you know what would be a good idea if I had group fitness classes like yoga, meditation, mobility, whatever. I offered it over there. Now I have high ticket services, personal training, lower ticket services, group. So I thought, this is going to be a great idea. Here's the problem. I was in my studio making it happen every single day. It could not be. Yeah. And that's a classic mistake. Did you lease the other place? I did. Oh, how long did you have that lease? I had it for man, it was cool. It was rough, dude. It was eight months. Maybe no, maybe a year. So did you have to break the lease? I did. Oh, no, shit. I did not know you did that. I paid them to break the lease. I had to pay. No way. I did not know that. What year into ABS was that? I had gosh. This was probably seven years, eight years old. Oh, you'd already, you'd already run something different. Oh, wow. I just was trying to grow. I was trying to explore. Obviously, you had figured it out there, which I think the most. But I figured it out because I was there. Right, right. You figured it out there. You can't hear him, boot camp. It's like, yeah, that's kind of a natural thought process. It's like, well, volume. I've had some people I've let go. It's like, I could keep them if I give them a lower ticket option. But it's just for the amount of time and effort. And then when it's taking away from your other business, what was it? What was your worst? So that the invention. I heard just call the business so fast. Don't ever do that. That would be the worst. Yeah. Yeah, easily. Is it because you, because how much you invested? It's just, yeah, it was just because I had money. Time and money and just really, I think just trying to see it all the way through. Like I'm a stubborn motherfucker. So it just like consumed my every thought and just took away from family, took away from this business, took away from so many things to try to kind of prove it versus what I totally learned through the process. What I would do differently completely now, even if I had an idea that I thought was that good. You go test it. You go do all these basic steps that you're driven by passion. Like I got swept into the whole like artists, like you know, passion driven entrepreneur in the beginning and learn my lessons and then you know adjusted. But like most of the, most of the rest of the businesses I ran were very much like I was in control. I've taken all the money up front. Like I had it all like systematized. Everything was like an oiled machine. The other one would have been like partnering up with the food. I remember when you did that. Yeah, with Brad, this really nice guy, just terrible business operator. And so I was carrying him a lot and fronting, you know, so my clients could benefit from his food options and like, you know, he would fill up their refrigerators at the beginning of the week. And then they'd have all this like excess of food and it started out really great. But then, you know, the clients would kind of want to go chop themselves and then it started to become like, well less and then he was less consistent and then like it was all this like extra inventory that was burned and you know, I was just like, I'm out, man. You're killing me. So I cut him off. But yeah, those two things, you know, I had a business partner initially with ABS. I know. Yeah. Don't say his name. So I'm talking about it. Yeah. Good guy, you know, really good trainer. Like really knows fitness. Yeah. What did you learn about that partnership? Well, it's funny because I didn't because he wasn't good. - Good trainer, good guy. - So this is what's crazy about it. 'Cause I don't know if this is necessarily a good thing to teach to someone listening, but it worked out for me in a great way. - Let's hear it. - When I make a partnership, I'm very, you guys know this, I'm very loyal. - Yeah. - And I don't know if you wanna say it to a fault. I don't think so, it worked out really well with you guys, but we were partners and I funded the whole thing. Now the reason why I wanted him as a partner was because of his experience. He was a really, really good trainer. He was better than I was when we first started. He knew what he was doing. - Really? - Yeah, yeah, he knew his stuff. For sure, correctional exercise, I could hold you. I learned some stuff from him. But also because my initial plan was to work in investments. Remember that time I had been trying to be, working to bank. He would do a lot of the training and I would kinda do part time. Well, I quickly moved over, did it with him. I funded the whole thing, but it just, he was up and down, dude. Up and down and it got real frustrating 'cause we split everything, but I was bringing in most of the revenue. And I remember I had a conversation with him. And he's a good guy, he's an honest guy, good guy. And I sat down with him and I said, dude, I said, listen, I'm gonna run, this is my exact words. So I'm gonna run fast, I'm gonna run hard. And you need to keep up with me. And if you can't, we gotta figure something out. And so my goal was for the next three months, I'm gonna make it obvious to him so he leaves. 'Cause I don't wanna have to boot him. - Wow. - And I did. And I did and he said, hey, I'm gonna bounce and, and that was it. And then I took over the whole thing. That's pretty cool that it was pretty smart that you had the wear with all to have that conversation. And then he also had the humility to bow out. And be like, I obviously am not carrying my weight. 'Cause you know what, it happens sometimes ugly partnership like that is that person still rides your coat tails. - Yeah, yeah, yeah, yeah. - So the fact that you guys, and you guys maintain a friendship afterwards. - Yeah, we do, he's a great guy, I love him. - Yeah, yeah. - He's a really good man, I guess. - So the fact that he was, he bowed out and you guys still were, that's pretty good. - Yeah, yeah, yeah, not a lot of it. - The fact I saw him not that long ago and he actually apologized to me for that whole period. This was like a month ago, like a few months ago. - Oh, no way, yeah, that's how random. - Yeah, he's supposed to talk about that. - He's talking about that, that happened. - I know, I thought it was cool to him to say, but I didn't hold any animosity or anything. - Yeah, yeah. - But what was the lesson of that? I could have come out of that with this kind of bitter attitude towards partnerships, which would have destroyed what we did here. - Yeah. - And so I don't know, I guess a lot of people would say you got to be really shrewd with business partners, but I mean, you guys are very trustworthy, obviously you guys, you know, I get a tremendous amount from you guys and it worked out really well. So we didn't sign anything for that. That's not good advice either, though. This was a handshake for a while. - If I'd recommend anybody else's, - Yeah, yeah, yeah. - What's your biggest failure, right? - So it depends on how we would measure it, right? So I could think two big ones come to mind. Financially, the worst was the app that Justin and I did. Yeah, financially that was the biggest. I took about a 75K hit on that, which was my biggest hit. But the mobile car detailing business was a pretty big flop. Yeah, I made out financially on that because it was a very small investment. I thought it was brilliant because this time I'm in my 20s, and making good money and management for the company. And all of our peers, if you were in management at 24 in those days, you were probably making six figures close to, right? I think 80 was the low end and some guys were making 140 and stuff. And so what do a bunch of 20 year olds that make $100,000 a year, 20 years ago do? They all have cars. So they all had nice cars. And I thought, oh my God, and we all worked, Bell to Bell. So we all worked like 10 hours. And so we have these nice cars, Bell to Bell. I could show up. I could have the-- I could have the-- Oh, bro, I thought it was bread. It was smart. Yeah, it sounds very logical, right? Like I thought about-- and then the way it came about was I had a counselor who worked for me who had already had this mobile detailing business. And he had a small book. It was had a few clients that he was doing already. So I had a built-in book. And it was just attached to my truck. So I didn't need to buy anything. It was all-- had all the stuff. And I think I paid four grand for it or something like that. Four or five grand for it. And I was like, yes, this is-- I'm going to crush this. And right away, started booking. But what I did not think through was when I was first scaling and building it while also working 60 hours a week, I couldn't hire anybody to do the detailing. Because in my thought process, it was all hire a couple people for minimum wage-- Page, pan, done. --pay them and they go handle it. I make the cream off of it. I got all the contacts. I'll grow it. But what I couldn't do was when I was only getting three or four car washes a week, who could I hire for three or four hours? If three or four jobs-- I'm not sure why I'm watching cars. So I'm watching-- so my crazy ass is working 10 hour days and then washing cars in my parking lot. Afterwards, for an extra 100 bucks, you know what I'm saying? And I'm crazy. I'm crazy enough to do that for a while. And so on the weekends and after work, I'm washing cars while trying to get this thing. I wanted to take you to be like, this isn't going to be-- I did it for less than a year, but probably a good solid 6-- That's a long time, if you're-- Yeah, I did it for a while. I'm stubborn like that, you know what I'm saying? And I got to get a shot, dude. Well, yeah, and I believed in it. I really did. And I thought-- and I just kept running this problem of I didn't have enough capital at that time to like take the risk of I'm just going to pay somebody and eat. I'm losing money at first to get it scaled up. So they could go and work it. And I couldn't convince anybody to work for 20 bucks an hour for three hours a week. And so I'm out here washing cars. And so-- Now, luckily-- Six finger guns. Yeah, you have to work it out. Washing your buddy's car. Yeah, for-- Oh, yeah, dude, I'm like, exactly. I'm washing my buddy's Corvette. And I'm here scrubbing his tires and like, for an extra 100 bucks, you know what I'm like, what am I doing? I could have sold two prays. It does sound like it wouldn't work, though. Oh, right. You got to believe it. Yeah. You got to believe it when he-- I did-- I did sell it for double when I paid for it. Oh, there you go. Because I actually hustled enough to have a client tell us. I said, hey, you got 10, 12 clients. You could wash some cars plus all the stuff. And so I can't remember-- You know who I sold it to? Who? Lawrence. He bought it? Yes. Wow. Yes. Yeah, I told you-- He's a good guy. He is a good guy. And a hustler. I don't think he kept doing it either. But I'd say those two were-- So you said you lost 75 on the-- that's almost-- that's a right around how much I lost with my extra location. And that was a lot of money. Bro. That's a ton of money for anybody. But especially when you're like saving? Yeah, yeah. Like I was-- I wasn't stacked up at that time. And so that was a lot of money to spend on that. But I believed in what Justin and I were doing. I was excited about it. But I was so naive to that. Also, like I didn't know anything about the Apple world. And we learned a lot along that way. And so-- We were tech people. Yeah. Now you can build-- You can build an Apple host. Yeah. We can build an Apple AI now. Yeah, exactly. I know. That's like the seriously slapping irony. Do you know how much you lost with the whole deal? You want to talk 25? 25? Yeah. It's not bad. Oh, that's not-- on that invention, as nice as it was, you were-- Oh, I'm sorry. You talking about the invention. I was talking about that. Oh. I put it within. Yeah. No, that was like 50. So yeah, we spelt the same. Yeah, that's still up. But considering how far you made it, because you designed it-- Yeah, I was-- It's also the time and energy. It's the time really. And the testing and really like-- it really just didn't have a definitive market target. And too, it was like-- there was just too much-- and this is what-- I pitched it in front of Apple. You guys remember that, right? Yeah. Which was like, it's so crazy and stupid and I feel like retarded for doing this. No. We talked about it. I don't know. That's insane. That's balls, dude. I do. That's so great. And we didn't have-- I didn't even think I told you guys what happened. And the computer didn't even work. So we were supposed to have this whole slideshow and everything. And then my partners were freaking out. And I was like, I got this. And I got up and just was talking directly to each person and then it was demonstrating it. And here's all the potential for it. And we're going to serve this market. And it's like low risk and talking all the benefits to it and all that stuff. And at the end, the guy pulled me aside and he's like, wow, this is really an interesting product. And I like your presentation and all this stuff. He's like, you got a long road ahead of you. He's like, because he told me the story about basically David Weck. He's like, because he had met him before. And he was trying to promote the boss you bought to him. And it was like, he was getting nothing, nowhere at all, until he brought the education up to that level where it's like, here's the relevance and here's the certification around it. And here's all the trades he's in. Now it's in the gyms. And so it had to have that public awareness for it to even be viable. And I'm just like, oh my god, that's forever from now. So-- You got it listening. It was humbling. You find it successful entrepreneur. And they have a failure. What have you tried? Everything you guys are talking about right now, which is so cool. As I'm saying, you're listening to us until these old reminisce these old stories. I can think of an example on how much that has served you in this-- Of course, business. Yeah. That experience. Of course. I mean, literally 1,000%. Because of those-- I mean, could you imagine how quick we probably would have built an app if we hadn't had such a terrible experience? And you know what that experience is like and how like not worth it is? Burn money. I mean, the amount of pressure that we've had to do something like that, and yet we've been able to-- We've been. through that. And so we know that right. When I, when I meal thing, we were just how to, so when coming right now, that wants to partner up with meals and it was like, you're like, I've done this like this. No, one of the biggest mistakes that this is what I learned is that you may be able to build an incredible culture in your location, but to duplicate it. It's one of the hardest things. It's a completely. Yeah. And if you don't have a person like you, that you're like, this person is special, go over then rebuild the culture, you know, you're not going to do it. It's just not going to happen. A lot of people rent that problem. That's what I learned from that. Oh, no, that's it. I mean, there's, I forget what the statistics are on replicating a second location. It's like unbelievably difficult, which is counter to what you would believe. You would think, Oh, I've done this. I can go do another one. If you could just, you know, photocopy yourself. Yeah, exactly. So your only way to do that is you truly have to find someone who you think is people as good as you or better. That's right. Like you define someone like that's the way that works is like, Oh my God, I actually found someone who I can put in my place that I think is better than me. And now I can go and I know I can go do this. So now I'm going to put all my time in the new one. I can trust this person's better than me. They're going to keep it least what I did over here or better. And so, but like how often do you find that? And then you don't have to pay out your, your notes. I'll never forget. I told you guys just the story so many times, but I had a client was just a really successful guy, self-made, whatever. I was a kid and asked them, I said, do you like what's your advice? Like for me, he's like, you got to ask the right questions. So what is he's just asked me how many times I failed? And so I was like, tell me how many times you failed. And he went through and told me about the times he made fortunes and went bankrupt. It was like three times. And I'm like, why'd you keep trying? He's like, because I love it. I just got to get a swing the bat. I was like, man, and that's that's really what I say. You talked to an entrepreneur who does well. Yeah, they're going to have failure. Oh man, you're going to have failures, you know? Well, I told you guys that the, the, the, I can't remember what book it was that I read when I read that the, what the average millionaire, how many failures before they hit made their million? What's it's nine? Is it nine? Nine business fails before you make your million dollars. That's on app. That's what the average is. I remember reading that when I was like 20, 22 somewhere around there. And of course, at that, at that, I'm like a young ambitious kid who was like, I'm going to retire by 30, you know, saying shit like that. I said, yeah, I said stupid. And I believe I believe that. I want 100% believed it, right? And then I'd never reading that. And I remember going like, wait a second, I've only, I've only failed it like two or three things. I better get to work. I'm gonna get to failing. You know, like I remember having that, having that epiphany that, oh my God, like, I've got to, I've got to get way more swings if I've ever going to be that guy, especially if I'm going to do it by 30, I better get to, I better get to move in. So, what about you, Doug? What's the, what's the worst, what's the worst business business? Well, it's more investment failure. I think I've told this story before. Oh, it's the best story I remember in my life. It's not a great story. It was very painful. So I lived in Japan for six years. I worked hard. I swirled all my money away. I had no living expenses other than food and some travel, right? So I was putting away, I think about $120,000. And this was back in the 1990s. So that's a lot of money. That's a lot of money. It's what I'm doing. And so I come back and I've been invested in some stocks. I invested like in Microsoft and Starbucks and different companies that I knew from the Seattle area mainly. And then I decided I wanted to get into a triple X. And I bought a triple X. I had renters, whole thing. And then I got involved with this organization that had these high yield investments. And I got caught up with the excitement over this particular, this one investment investment that we were told it was hit touch or something was associated with it. It was a sure thing. And I liquidated everything and put it in that all all. And I lost everything. So so yeah, I lost the whole thing. Oh, by the way, that triple X now is almost 30 years in. I would have had the thing basically paid off. stock in Starbucks. Yeah, I think it's worth not sure what would be more. I don't know. I mean, I don't know. So the pain was very real for many years afterwards. But you know, in hindsight, there was a lesson to be learned there about investing money and that type of thing and throwing all your money eggs in one basket. So to speak, to hold on to our money. So that's why I'm careful. You know, every time you guys are talking about stocks, I'm kind of rolling my eyes because, you know, obviously, there's good stocks to invest in, but the average person doesn't do it well. I thought you were to tell that story about when you were working with that group. And then they all got rated. Yeah, that's the same group. Hey, so he did wait a second. What's the happen first? How did you not learn your lesson from one of those two? No, so that was all happened at one time. Happened the same time. This is the same. This is the exciting. Yeah, only Doug has an experience with the FBI. No, no personal experience. But yes, so I was with this group and their whole thing was offshore investments, tax strategies that were extremely aggressive, et cetera, et cetera. And it was a massive organization. You know, they do these big seminars down in Cancun and there'd be like two, three thousand people who showed up. It seemed super legit. You know, I was obviously younger back then. And not so wise. And so anyway, I worked my way up. It was kind of like an MLM. And I'd worked my way up into the leadership part of the organization. And so one day we're on a leadership call with the three co-founders. And then all of a sudden, one of the guys go silent. He's gone off the off the call. And then the next guy, oh, here is his bird chirping in the background. And then the third guy gone during the middle of our call, it was like at that time, the largest like, you know, coordinated IRS take down. Yeah. So they all got picked up by the feds during that call. And so after that, so I'd never done any, I didn't do any of the tax strategies because I was a little nervous about that. Fortunately. Yeah. But yeah, every time I saw a black suburban after that, I was a little nervous. So Doug, did you, so if you look that company up, do you think there's news articles on it? Oh, absolutely. I could find them. Yeah. You should. Yeah. Yeah. Yeah. So yeah, that was, that was a couple of my fails early on. But you know, as a result of that, though, when I look at money and finance, I'm fairly conservative now. Well, again, I mean, talk about what a, what a beautiful balance the four of us have been with all of our experiences and stories, because it's good that we, we had to pry our money away from Doug. I'm saying, and we, and he changes the past. Spare your, change the passwords every week to all of our stuff. - No, it ain't going to be sweet. - It wasn't too sweet. - We're seeing other things. - Hey, all it takes is being hacked once. - That's good. - Your nervous about that. - Yeah, I've done that. I've done that. I've been hacked. I've had to IRS audit. And again, it was not related to that. It was about something that wasn't reported properly. They sucked me in for a year with an audit. So I have a lot of experience with the kind of negative things that you can experience in the financial world. So yeah, I'm very cautious. - Yeah, I won't do that again. - Yeah, I love it. You told me that story when I was your trainer. - Yeah. - You were my client. You told me that story. - Well, I was going to mention, ABS, of course I worked out there. That's when I met Sal originally was there. And then we created Map Santa Ballock and the No BS 6 Pack formula, which now has just been revamped. - Oh, yeah. - Our 10-year anniversary relaunch, right? - Yeah, basically. - Yeah, dude. - That was kind of cool. - That was a cool time. - You know, we also, I know, are people can watch the original video, right? - I was gonna say that. - Yes, the Map Santa Ballock original video, the one that he sent to you that got you interested in talking, which created mind-pumphultimate way. - No, we're not gonna point people to that. - Yeah. - Yeah. - I was trying to hold in that video. - That's fine. - That's great. - In fact, yeah. - Steljun, yeah. - That was my first time on camera ever. - Yeah, that was fun. - That was the whole thing. - That was when Doug knew he had a business. That was like, "I've got a business here." - I put a quarter of his guy. - Yeah, yeah. - Just like, "There he goes, man." - He's got a loves the camera. We're gonna make a lot of money. - It was pretty funny though, 'cause I had this, what was it called, teleprompter, right? It was just an iPad with this mirror thing on the back. Very rudimentary teleprompter. And this thing would freeze up all the time. - Yes. - It's all mine with the iPads. It's like, "Oh, it froze up again." And so we kept re-recording these passages. - First Doug out the same way back then, or were you more of these people? - No, he was less pressure-backed in. - He was built over years. - Yeah. (laughing) - We're still doing what you're doing. - I'm the lead, it's just-- - Early years. - It's going up here. - But yeah, that video that took us a while to film is now available. And I know Eli, during our MAP Santa Ballac launch one that we just adjusted recently, he put it up that link. I think it will include it again. - Oh, that's cool. - Is it on the MAPSantaBallac.com or is it somewhere else, Eli? - In the description. - In the description, you can find that. - So you can see me. - First the watch. - I look like 50. - So I know we're doing a couple things for the 10-year anniversary, right? So we have the Antiballac relaunch, which we've revamped things, we've customized some stuff. - No BS is now. - And then no BS is-- - Yes, correct. - I know it's discounted too, right? - Oh, yes, half off. - So that's half off. And then in addition to that, I know that there's an opportunity to upsell to a nutrition call with that if you buy a no BS. - So the no BS 6-pack formula is with the discount $28.50. And it's all about building your abs, building your core. Same principles from Antiballac applied to core training. And it's half off. And then you can get a nutrition call with that. What is it? No BS 6-pack.com? Is it-- - Double check that. - Yeah, I think it's no BS 6-pack with number six. Pack.com. Yep, no BS six pack.com and the code is six pack for that for the half off. That was a while ago Yeah, and I know every time I see that video that picture of me. I'm like, there's a lot of hair I look really young higher voice I can't do the Kermit voice for you I saw somebody I saw somebody screen shot in the forum. You see the picture They screen shot at a picture of you and they're like hey someone needs to tell Sal someone on the team put a grandpa filter on his I'm a jerk. You fired off Just fired Hey, I gotta tell you guys about I'm gonna change subjects here You know how occasionally people will report that Crateen makes them feel Like bloated or causes like you know kind of good issues. Yeah, that's the number one side effect from Crateen And it's more reported by women I don't there's no data to show that women have a hard-a-time digesting protein But I but typically when someone says Crateen causes blow It's typically women these are friends of mine the row Crateen solved it. Oh solve it So the people that I'm a normal is that one so so this so I think so I think it's just easier on the gut So the the friends that I have that are women that I'm constantly you know hammering them take Crateen take Crateen So effect so good for your brain. It's good for your mood. It's good for your bones. Good for muscle Oh every time I take it a blow to me every time I take it a blow They're taking real and they're like I could take that no problem and I have no blood deliveries I think it's the leposomal delivery interesting So I've had that people say that before normally what I do is I make them just kind of split the doses up But I didn't know they're taking full five grams, you know, interesting. Mm-hmm getting no nothing no issues whatsoever. Oh wow That's really cool. So I think it's because of the leposomal effect for my are you guys are you guys taking off for your week Whenever when we go or you guys have you have vacations plan we're going to Yellowstone. Are you going to yellowstone? Obviously you're not camping You guys what do you guys do like in a situation like that where you're it's I mean, it's not camping But you're probably in a cabin somewhere up that place. So I got us an Airbnb in a place called Island Park Which is 30 minutes Outside of the West entrance from Yellowstone. Mm-hmm. So I got this this this really nice house and it's gonna be Me my kids Jessica and then my mother-in-law my sister-in-law my brother-in-law and their kids See and so we're all gonna go there and we got a car so we'll just do family trip Well, you're on the Yellowstone or hang out there Island Park now You're sponsored by DoorDash and you're all the way out there and I don't think they go out there So what do you do like food are you like I think Island Park is like a community? I think you can oh, okay. I'm not staying in the Yellowstone. Oh 30 minutes on okay, so you still go We're gonna live off let's see this guy scooping up all our sponsors up before this he's gonna live off the entire No, I think there's groceries. I don't know. I've never been there before to be honest with you But uh 40 pounds of beef. Yes, you're see see 32-minute drive to To the West entrance. Oh, okay, so you still got to drive have you guys been to Yellowstone before? I have one yeah one time Yeah, dude, it's amazing. I love it. I want it. It's some it's so it's so special parks. I'm a big fan So so you're Semidee, which is an art, you know, quote-unquote backyard is picture-esque right? You're somebody is just beauty Yellowstone is so Massive and this is over does it cross over two states? Think six or three. There's a three. How many states is across over? Boy good question I just could say though. I'm in parks populations 133 people I know yeah, but I think it's close to other okay, so it's three does it cross over three states? For sure. Oh wow. So it's Idaho Montana. What's the other one? Wyoming Wyoming. Yeah, you might be right Um trivia. What's cool. What's yeah, it is good job guys only one percent isn't I know what it you know It's crazy about it most of its why yellowstone is like there's it feels like you're under the planet Some of the areas like you go to certain areas. You're like this does not look like earth I'm on Mars right now like with the with the way the acidic pool I know it's cool because the heat like changes the color of the water And so you have like this really like bright almost turquoise color and yeah, it's it's trippy like there are these pools I don't remember what they're called maybe you can look them up. What was that you went when you go? I went there with Jessica In 2000. It's already the same time you guys go.teen Well, we were dating then we didn't we didn't go with the kids and stuff. Uh yeah, you like shot guns instead of last We did oh, I remember that story now bro. I remember that so if you're from California You know montana cool guns Weird it is weird dude. I know is too. I was I did yeah, we treat guns weird over here in California I was in we were there at this one. I was with just we're just dating we're in Montana and I see like a It's like a gun. I don't know like a shooting range. So I'm like yeah, let's go check it out sure We walk in and on the wall is like every gun you could imagine including once you see a video game So I'm like what? Is that a real? It's like that's in his really military grade. Yeah, he's like that's an Israeli blah blah blah You could shoot around corners with it and stuff. I'm like what? Huh? And I'm like oh it's for display. I'm like how do I how can I shoot some of these? I go just give me your driver's license. I can't dress like I was a Which was you? Which one do you want to shoot? I'm like what do you mean? He's going around the corner and he's pay for 30 Your ammo's up. You're done It's so different It was good. That's cool. Yeah, I gotta get out there. I want to go out there for sure It's crazy. It's crazy and we're gonna go to this one park there. I can't my bear park or something where you could feed grizzly bears Yeah, so you're like you know what? Yeah, you're liking these don't feed them. Yeah Yeah, dude like they give you something or you bring your own stuff to feed them. I don't know But you're allowed to get like managed It's a park with grizzlies on it. Look at the gri- yeah, look at This is not some no, you know you should do there's bear park park with grizzlies. Okay. No look up yellow stone Yeah, dude, you can't feed your No, there's this there's someone's playing a prank on you dog. No, there's a I said you know there's a park where you can feed strictly illegal no dude listen I'm gonna find bear cub bottle feeding. That was your gonna do maybe that's it bear world and Rexburg is it bear world? Maybe that I think that's it Bear world come on there is there is there is drive through wildlife park Ressel the bear that's the one right there doing they got rides and stuff and I think there's an experiment right there look look at the bears What so they're all like domesticated yeah, look at they walk up to you and stuff. Oh my god. No way wild No, maybe you can't feed them. I don't know but I know the one Now we go take our paleo valley beef sticks no And get a commercial get a commercial ad for us you will you will set our contract up for like the next we are you no black bears like them Yeah, yeah, you remember that I've been trucking that was I had like 40 pounds of the beef sticks up there I'll never forget I never forget that you know dumbest things I ever did was leave that inside the laundry room I had we had like one of those I don't know like those Costco Back things and we had just started working with them and so we we literally it was completely full those beef sticks And I was heading up there to to load our house up we don't lock the door and I didn't yeah I didn't lock the door and then I remember pulling up the next time And the pantry door and the side door to the house wide open and right at the front was a peanut butter jar and I'd never seen a peanut butter jar so clean I mean inside of it was clear was like there as a bill what's on as if there was no peanut butter ever in it and is just sitting out like that and then like Walking there cool. I only have ever been so scared walking into the bear web you there. Oh man, and I'm not a so I grew up country So I'm not afraid of black bears, but being in a house with a black bear is different. Yeah, they have to get out Yeah, cuz cuz they'll they'll be scared If it's between you if you're in front of the door and that's only a skate. Yeah, he's gonna go through you Yeah, so like I mean I If they're out in the wild you hit some pans. They'll freak out. Yeah, you scared. They're fine But you you inside a house and being in the house with them. I just don't that that scares the shit out of me So being the person who had to go walk and figure out is this thing here? You know what I'm upset about I'm upset that we took there was a big paw print in the pantry Why do we watch that I let's get I think the cleaners. Yeah, I left it there for a while We should have painted it at least like yeah traced it or something Yeah, I think if it was a good one I probably would have like said something you guys about that, but I felt like it wasn't that good There's a lot of animal prints. Remember that there's like all these other ones like what was wild was he and he opened them I'm just assuming it's a he he opened the door I feel like the whole like forest came in with them the fact that he could open and close doors No scratches. Yeah, really I thought for sure like the sofa would be torn apart or something. Yeah, we were lucky No, you take a dump. He did he went to the bathroom. Yeah, no actually in the dining Dining is in the dining area. Oh really? That's the snow carry. Oh, that's repooped. I thought I was there. I'm not even certain it was the the bears poop Because it was so small it could have been like a smaller like a raccoon or or coyote or bobcat or something like that The door will be That's cute You live where crazy was once they once they found out that they could feed there We had a problem for like the next couple years. Oh, yeah, where they were getting in the trash like his friends I looked up by the way I looked up the the fermentation process that they do with their meat sticks Oh, yeah, when you yeah, when you eat paleo valley meat sticks People if you've had them you know, they're not dry. They taste good. They don't taste like normal. I mean they taste amazing And it's because other companies use a different process. I'll look it up. It's actually had it I remember her saying like the cost for that was substantial and that's why a lot of other companies like Definitely you know what they should do we should talk to them about this we've been with them while enough to convince them to do so You know other companies do quick acidification citric acid or encapsulated acids for preservation fermentation takes days to weeks. Yeah, but that's why they - So it's more expensive. - And it also breaks down the protein, so it's tender. - It doesn't taste the whole. - They're one of those things, those brands, where it's like, I think they could take a loss on the front end to get it to people to try. - Yep. - Then you could, because most people have had beef turkey. - Yeah. - It's not like, oh, I've never had beef. - Oh, it's way too. - So when you have, - Exactly. - When you have that and you realize how much better it is than anything else out there. - It's so much better. - To me, it's like, it sells itself. I wonder if they would consider doing something like that, where they give out like a small sample. - They'll not get it. - It's like a small sample size, so people can taste the difference in it, because I mean, that's how we got sold. How many different beef jerky companies try to send us stuff, and then we had theirs and I'm like, oh my God, these are amazing. This is who we're working with. (air whooshing) - From our place makes cookware, that is forever chemical-free non-stick. It's easy to use. They even have air friars. Air friars notoriously are packed with these forever chemicals that get in your body and studies have shown to have these interesting effects. Hormone, like effects in the body. Why would you want to cook with anything that's gonna put chemicals in your body that are gonna act like hormones? From our place is forever chemical-free, super easy to clean. Last a long time, this is high quality cookware. It looks amazing. I love their always pan. It replaces eight different pieces of cookware with one non-stick ceramic or titanium pan. You can fry, steam, saute, boil, and even bake in it. Go check them out. Go to friourplace.com, use the code, mind pumping it 10% off, sight wide, back to the show. - First question is from of a working mom, when training Bulgarian split squats, if one leg is stronger than the other, what is the best approach to work towards evening, even mean it out? Would you limit this stronger leg to the reps you can successfully complete on the weaker leg? - So this is very common. - Yeah. - Okay, so anytime you do any kind of unilateral exercise or split stance or something like that, almost always. In fact, it's pretty rare to not have one side that feels more stable or stronger. And the description can be minor. - It can be majoring. - It can be majoring, yeah. - We're gonna be glaring. The approach to fix this is, can be multifaceted, but it all generally looks like this. Start with the weaker side and allow those reps in that weight or whatever you're lifting to dictate what you do on the stronger side. And that's it. So if you only do 10 reps with your left leg, when you go to the right, you stop when you get to 10. Otherwise, you may maintain the discrepancy through your training. - I wanna add that one of the coolest things about when you figure this out or find out, wow, I have it, sometimes people get discouraged or frustrated, but it's actually a really exciting time. 'Cause if you stick to the Bulgarians, you take the advice that you just said, when you balance that out and then you go back to like let's say a barbell backsquad or some sort of material, it is amazing. - It's so well done. - How strong and stable and comfortable you feel. I've had clients report back too, they had like hip pain or low back pain that they were from back squatting gone now that they are balanced left to right better. Like there's a lot of stuff that tends to work itself out when you take the time to do you know, I don't work like this and really balance the body out. So even though it may be frustrating for some people when they notice this. And a lot of times, and I'm sharing this because what I've seen happen is someone does it, they see this description and they get frustrated and they bail on the exercise and they go back to doing what. - 'Cause they're, yeah, they're used to having the ability of like your strong leg. Well, this should catch up to it when in fact, you're gonna have to like take a bit away and you're gonna have to kind of build yourself back up. But to your point of the long term pain solution and compensations and discrepancies you're gonna have long term, it's like, now you're addressing it, your body's gonna perform so much better. - Yeah, you know what's interesting, I was just looking this up while we're talking about just differences and discrepancies. There are stories of boxers. Obviously when you're fighting, you have one hand that's dominant. But there were several boxers I looked up but they broke the right hand, had to continue training and they ended up making them way better boxers. Because they learned how to be so good with the other hand and then they learned how to be- - Rocky, just this. - Who? - Rocky. - That he took that. He did. - He's like Rocky too, right? - He didn't break his hand, Mickey tied his hand. - Yeah, it's tied, right? - Yeah, yeah. But no, it's pretty interesting how the progress you can make when you find discrepancies like that. - Next question is from Corey Nicholson. I'm currently running Map 15 Power Lift but instead of using the traditional Powerlifting lifts Back Squad Bench Press and Conventional Deadlift, I'm considering using my weakest variations as my primary lifts. Front Squad, Inclined Bench Press, and Sumo Deadlift. My goal is to bring up these lifts while still benefiting from the Map 15 Power Lift structure. Do you think this is a good approach and are there any modifications, recovery considerations or programming tweaks you'd recommend when substituting these lifts? - That's a great approach. - I love this idea. - So here's why this works. - I love this idea. - Because someone may be listening and be like, "Oh cool, so I'm just gonna switch out exercises "on a Map's program, it'll work, right?" No, 'cause programming can be a bit touchy. But here's why this works. He's doing variations of primary lifts. So it's not going back squad to some other exercises, not some great. - That's great. I love this idea. - He's going back squad to Front Squad Bench Press and Conventional Deadlift. This is a great idea. - Shout out to Corey. - It's a good alternative. - Yeah, that's, yeah. I mean, for all the listeners who love the 15 protocol, this is a great way to use our programming to benefit other lifts like this. I like this a lot. - Next question is from Fatal Strength. Which Map's program do you recommend to fix imbalances unlock my squad depth and get me training pain free? - Specifically for quote, unquote imbalances, this would be Map's prime or prime pro. So it's not a program. Both of them are correctional in nature and can be used with any program. - Okay, so. - That's so much for you. - Those are specific. If you want a program where it's the workout itself, symmetry. - It's the best one. - I mean, the ideal situation would be to own the two. Would be to have prime with symmetry. - Oh great. - So you know what your specific individual discrepancies are and then you go to unilateral work. And so if someone's really trying to focus on this, that would be my recommendation is to have both those. - Now, this is really important to discuss like when it comes to imbalances and moving well without pain or whatever. Correctional exercise is so valuable. And I think sometimes we kind of cut it out because we want to keep progressing on our main lifts and we tend to ignore little nagging pains and we'll do things like elbow sleeves or we'll do little variations. Fixing quote unquote imbalances will give you much better progress and on a walk, a higher ceiling to your lifts. Don't negate that kind of stuff. Like prime and prime pro, if you're listening and you don't have those programs, just prime. Get maps prime, do the priming sessions based off of your own body, the compass test, what it tells you about your body and you will get 5% to 10% more out of your current workout. - Yeah, I wish you highlight that more. Like it's like that 10 to 15% performance boost plus muscle building potential that you're leaving behind. - Next question is from Jayny Ewell. What's your opinion on sprint intervals paired with strength training? - It depends on how you pair them separately. - Great, sprint intervals are great for stamina endurance for power. What I hope you don't mean is that you're lifting and then sprinting and lifting and sprinting and doing like a circuit, which is a terrible idea. - Terrible idea. - Yeah, this could be amazing. And I think the way we would program this is on a different days, right? So you'd have your, let's say like you're running a maps program, which traditionally they're like three day type routines full body or something like maps at a ballic. And then the days in between is when you would do like interval type training. - Totally. And by the way, if you want to get really good or really maximize the usefulness of sprints, you treat sprinting like you do strength training. So sprinting is the strength training of cardio, if you will. So what that would look like, let's say it's like running, sprinting is you get warmed up, make sure you can do this properly by the way, 'cause high risk of injury if you can't do it right, you do your sprint, then you done with your sprint, you come back to the beginning, start line, you wait and you rest. - Yeah, you wait until you're recovered from it. - Ready to go again. - It's all about getting power. - Keeping it anaerobic. So that's the thing that's different, 'cause I think, yeah, people will get like, antsy and motivated to just go that next rep and keep it going. And really the energy systems what you're training and we need that immediate firing of everything. - A generic, what recommendation probably be, what three, five minute rest in between? - Sprints, yeah. - Yeah. - To allow the person 10 minutes for me. - Right, right, no worries recovery. - So that's why I say at least three to five minutes, I think most people that think is something like sprints like this, they're like doing them in the rest of a minute or less and they're going right back into it until they're tired. Where if you're doing this appropriately to get those benefits, like the ideal would be rest, three to five, and that's why two, this is why you would pair this on a different day is because what it would look like for me is, I would spend a good 10, 15 minutes doing my mobility work and kind of warming up really well and get warm, maybe do a couple light short runs on sprints, you know, where I just kind of slowly start and then I've got five hard working sets and there's rest periods in between. And I'm letting my heart rate come all the way down and I'm giving it everything I got for that short burst and then right back. - That's right. - Look, if you like the show, come find us on Instagram, it's my input media. - Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your body. Prove your health and energy and maximize your overall performance. Check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballad, maps performance and maps aesthetic, nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support and until next time, this is MindPump.