Latest / The Dan John Podcast / EP 351 - Easy Strength, Weekend Warrior, ABF, KB Swings, Breaking Plateaus & More

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EP 351 - Easy Strength, Weekend Warrior, ABF, KB Swings, Breaking Plateaus & More · The Dan John Podcast

0:13
Speaker 1: Well, hello and welcome back everybody to the Dan John
0:15
Speaker 1: University dot com podcast. I'm Dan John and this is
0:19
Speaker 1: episode three hundred and fifty one. Each and every week
0:23
Speaker 1: I sit down and answer your questions, and as a reminder,
0:26
Speaker 1: if you have questions, please send them to us at
0:29
Speaker 1: this address podcast at dan Johnuniversity dot com. I do
0:35
Speaker 1: my best to answer your questions and we got some
0:37
Speaker 1: fun ones this week. So let's get started with a
0:40
Speaker 1: question from Hunter. Hunter says this, Before I get to
0:44
Speaker 1: my question, I wanted to thank you for being a
0:46
Speaker 1: positive role model in my life. Well, thank you. It's
0:49
Speaker 1: very kind. I started listening to your podcast when I
0:52
Speaker 1: was nineteen years old, back when I first started college,
0:55
Speaker 1: I was new to working out and had read a
0:57
Speaker 1: lot of Pavel and Brett Contreras, both to friends work
1:01
Speaker 1: before finding your podcasts. Your movement pattern philosophy push pulled, hind,
1:05
Speaker 1: squat loaded, carry has become the foundation of my workout philosophy,
1:09
Speaker 1: and the little recommendations you've given Philosphi in particular, are
1:13
Speaker 1: things that I've implemented in my life. I've spent many
1:17
Speaker 1: drives home listening to your podcasts, which created a nostalgia
1:22
Speaker 1: that gives me comfort when listening. Thank you. I say
1:24
Speaker 1: this in an effort to inform you of the impact
1:27
Speaker 1: your podcast has had on a young man like me.
1:30
Speaker 1: I hope you know that, even if you may not
1:32
Speaker 1: see it firsthand, my life has been enriched because of
1:35
Speaker 1: your guidance. Thank you, mister John. That's very kind. Thank
1:39
Speaker 1: you ask for my question. My right elbow has been
1:43
Speaker 1: hyper extended a variety of times, which has made it
1:46
Speaker 1: susceptible to elbow tendinitis. I notice it flares up when
1:50
Speaker 1: I get poor sleep, or if I do a lot
1:53
Speaker 1: of heavy loaded carries, which is really interesting, generally the
1:57
Speaker 1: opposite of a lot of people. Just wondering if you
2:00
Speaker 1: have any experience or guidance. I've been trained around it,
2:04
Speaker 1: and I really seem to be okay for most things
2:06
Speaker 1: as long as I warm up my elbow correctly. I'm
2:09
Speaker 1: not looking for medical advice, just wondering if you have
2:11
Speaker 1: any input. You know, gentle listeners, you know when I
2:16
Speaker 1: was young, hamstring poles would happen a lot like it
2:20
Speaker 1: track meets in fact, hamstring poles. In the early sixties,
2:24
Speaker 1: when my brothers were competing for SaaS City high there
2:27
Speaker 1: was an epidemic of them, and then like knee injuries
2:31
Speaker 1: became like the reason everyone feared playing football was to
2:34
Speaker 1: blow your knee out. And then not long ago, it
2:38
Speaker 1: seemed like everybody was having shoulder prompts. Now we can
2:41
Speaker 1: just throw back problem just kind of, you know, wave
2:43
Speaker 1: it over, because back problems seemed to hit everybody, and
2:47
Speaker 1: recently elbow issues seemed to have shown up a lot.
2:50
Speaker 1: Now maybe it's just because of that. There's that thing
2:53
Speaker 1: in your brain. There's there's three letters where if you
2:56
Speaker 1: buy a red car, all of a sudden you're driving
2:58
Speaker 1: down the freeway, you know there's a lot of red cars.
3:01
Speaker 1: You know, if your girlfriend's last name ends in an eye,
3:05
Speaker 1: all of a sudden, you know, names and eyes all
3:08
Speaker 1: of a sudden, And who knows, But maybe it's that,
3:11
Speaker 1: or maybe there's something we're doing wrong now you didn't
3:14
Speaker 1: mention hyper extending it in the past. So I mean,
3:17
Speaker 1: the first and most obvious thing hunter in this there's
3:21
Speaker 1: no genius here is once you hurt something, you know,
3:25
Speaker 1: doing the rehab work and taking care of business and
3:28
Speaker 1: building yourself back up slowly and taking care of things
3:32
Speaker 1: is really important, and everybody does it. I'm sure having
3:36
Speaker 1: said that, once you injure something, it always seems like
3:40
Speaker 1: the door stays open to injure it. Again, nothing new
3:43
Speaker 1: uner the sun there. Elbows. Elbows are a very complex joint.
3:49
Speaker 1: You know, the knee does this, but you know, the
3:51
Speaker 1: elbow is asked to do a lot of other stuff.
3:55
Speaker 1: And if you're throwing a baseball, you're throwing a javelin.
3:58
Speaker 1: It's asked to do a lot of stuff. And you
4:01
Speaker 1: know in the flash of lightning that makes the throwers
4:05
Speaker 1: throw when it comes to something like in my case
4:08
Speaker 1: for the elbow I have now my elbow issue again
4:11
Speaker 1: comes from an injury high school football game. Made a
4:14
Speaker 1: tackle against Balbo High and I came down and both
4:18
Speaker 1: of us came down on my elbow on a real
4:20
Speaker 1: hard field, and I broke off chunks of my elbow.
4:23
Speaker 1: It didn't get better until they took the chunks out,
4:26
Speaker 1: but it never did get better better. So the thing
4:30
Speaker 1: I want everyone to listen to is something he said.
4:33
Speaker 1: He says this, if I get poor sleep, it impacts
4:37
Speaker 1: it more. Now that makes me think that it's a
4:40
Speaker 1: more instead of just being an elbow injury. I'm also
4:44
Speaker 1: wondering if there's a system issue now the first thing
4:47
Speaker 1: obvious hunter. You know, since you do have a good
4:50
Speaker 1: cause and effect here, I get bad sleep, My elbows hurt.
4:54
Speaker 1: Let's really work on your sleep hygiene. Sleep in the
4:57
Speaker 1: darkest room possible. I guess I use to think a
5:00
Speaker 1: cool room was best, but now they're saying a cold
5:05
Speaker 1: room is best. I don't like. I mean, I live
5:08
Speaker 1: in community, so I have to be careful about. You know,
5:10
Speaker 1: just because I like a cold house doesn't mean everyone
5:12
Speaker 1: I live with likes a cold house. But one thing
5:15
Speaker 1: I found helped me is that if I take a sauna,
5:18
Speaker 1: my sauna is right there. Or I take a hot
5:21
Speaker 1: bath a few hours before I go to bed, I
5:23
Speaker 1: get that same I mean, honestly, a hot bath. And
5:26
Speaker 1: I also take this stuff called Hybern eight. I get
5:28
Speaker 1: nothing for recommending it Hybern eight sleep formula. If I
5:33
Speaker 1: take a sauna, follow it with the Hybern eight, you know,
5:35
Speaker 1: the three I'm supposed to take. I mean, it works
5:39
Speaker 1: far better than three or four scotches, and I wake
5:42
Speaker 1: up a lot happier. So my first thought is, let's
5:45
Speaker 1: look at your sleep hygiene. It's obviously simple, darkest room possible.
5:50
Speaker 1: I use music cozy with brain dot FM. It's it's
5:55
Speaker 1: a blackout headpiece that I could also set it up
6:00
Speaker 1: so that I'm on a deep sleep cycle with brain
6:04
Speaker 1: dot FM, so it has bluetooth earplugs right here so
6:08
Speaker 1: I can listen to the music or listen to a meditation.
6:11
Speaker 1: That combination of the black eut eyeglasses, the noise, the
6:15
Speaker 1: white noise, and the hot tub or the sauna before
6:21
Speaker 1: a bed that overcomes the worst hotel experiences I experienced.
6:26
Speaker 1: I mean when I say that hotels can be horrible,
6:30
Speaker 1: and to overcome a hotel can be a hard thing. Sometimes.
6:33
Speaker 1: I was at a wedding recently where people on our
6:37
Speaker 1: floor stayed up partying every single night, slamming doors, screaming
6:42
Speaker 1: in the hallways, making tons of noise, and they finally
6:45
Speaker 1: got yelled at one night about four in the morning
6:48
Speaker 1: by somebody and there was a big fight outside. Well
6:52
Speaker 1: that's hard to you know, that's hard to get through.
6:54
Speaker 1: But my little nighttime stuff made me sleep through all
6:59
Speaker 1: of it, which I em shocked to hear about it. Now.
7:01
Speaker 1: I found all about this in the morning, So sleep
7:04
Speaker 1: hygien Second thing you mentioned warming up, But I'm also
7:08
Speaker 1: gonna tell you something I got from I got this
7:11
Speaker 1: from a physio. But about doing hand, wrist, and shoulder
7:17
Speaker 1: work to support an elbow. Now, there's all kinds of
7:21
Speaker 1: stretches you can do. You know, when I was young,
7:24
Speaker 1: you know, using the rubber bands the stretch was kind
7:26
Speaker 1: of popular. Obviously, could also squeeze lacrosse balls or whatever
7:30
Speaker 1: you have. Maybe I also push these wrist stretches from
7:34
Speaker 1: my Olympic lifting, and we call them vents, you know,
7:37
Speaker 1: all these little stretches we do. I'm also wondering if
7:40
Speaker 1: maybe a daily hang might help you. Since the loaded
7:44
Speaker 1: carries seem to exacerbate your elbow problems, Let's see if
7:49
Speaker 1: hanging and getting that shoulder loosened up the other direction
7:53
Speaker 1: might help. I'm just spitballing here because any joint issue
7:58
Speaker 1: is always much more complicated than we first think. I
8:03
Speaker 1: know that if you have a back problem and you
8:06
Speaker 1: do something that allows you to lose fifty pounds of
8:10
Speaker 1: body fat, strangely, sometimes the back gets better. Some people's
8:14
Speaker 1: back injuries get better with walking, Some people get their
8:17
Speaker 1: back injuries better with doing nothing. It's the whole buffet
8:22
Speaker 1: of recovery. But with elbows, I think you need to
8:25
Speaker 1: focus a little bit on the wrist and fingers, and
8:28
Speaker 1: some work on the shoulders. And the work I'm thinking
8:31
Speaker 1: of isn't just more lifting, it's more stretching, mobility, and really,
8:38
Speaker 1: if you can't and I wanted to say kindness as
8:41
Speaker 1: the third one, but honestly, giving your body a chance
8:46
Speaker 1: to get better, I would anytime you feel a flare
8:50
Speaker 1: up coming, I would say stop. Work your legs harder
8:54
Speaker 1: that week, do more walking, do more sprinting, stay away
8:59
Speaker 1: from as quick as you can. Work the other side
9:01
Speaker 1: as best you can with an injury. But it's tough
9:05
Speaker 1: flare ups. Once you've injured something and it keeps coming back,
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Speaker 1: I find personally that it's easier and easier for it
9:13
Speaker 1: to come back. You know, I have a discus throwing shoulder,
9:16
Speaker 1: and when I was young, it took you know, three
9:20
Speaker 1: seasons to make it and plus playing football and wrestling
9:23
Speaker 1: in the other seasons for it to bother me at all. Later,
9:27
Speaker 1: it took, you know, two seasons later, it took one season. Now,
9:32
Speaker 1: if I pick up a baseball and I throw it
9:34
Speaker 1: at you, I might lose my shoulder for a week.
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Speaker 1: So it does seem these injuries seem to come back faster.
9:42
Speaker 1: I was gonna say easier, but really, what you need
9:45
Speaker 1: to bring back an old injury is it as much
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Speaker 1: as what it took to get there in the first place.
9:50
Speaker 1: I know I was all over the place on that,
9:51
Speaker 1: but I hope that helped Hunter, And thank you for
9:53
Speaker 1: your kind words. That really makes it all worth it
9:56
Speaker 1: for me, So I appreciate. Okay, we have a question
9:59
Speaker 1: from Mike, and one is I keep wondering if I
10:02
Speaker 1: should write a book or an article about this, but
10:05
Speaker 1: I personally love the Humane Burpie, just like the Armor
10:08
Speaker 1: Building Complex became the foundation for the armor Building formula.
10:13
Speaker 1: Could you see the Humane Burpie that use as a
10:16
Speaker 1: basis for a program. I'm thinking it would be a
10:19
Speaker 1: great filler between my current armor building formula cycle and
10:24
Speaker 1: a month of the ten thousand Swing Challenge. So eight
10:29
Speaker 1: weeks of armor building formula and then the ten thousand
10:33
Speaker 1: Swing Challenge. That's a very interesting combination. I like it. Yeah,
10:40
Speaker 1: I enjoy that small tweaks can change the focus of
10:43
Speaker 1: the Humane Burpie workout more or less swings, more or
10:47
Speaker 1: less rungs, more or less density, heavier, lighter bells, but
10:52
Speaker 1: I generally consider it to be quite swing focused. Could
10:55
Speaker 1: you see a structure to work towards approximately one thousand
11:00
Speaker 1: swings a week doing Humane Burpie. Noting that I've heard
11:04
Speaker 1: you say in the past that you hate doing the workout, well, okay,
11:08
Speaker 1: first thing, Humane Burpie, and we'll just do the real
11:11
Speaker 1: quick review. So it's fifteen swings, five goblet squats, five
11:15
Speaker 1: push ups, fifteen swings, four gob of squads, four push ups,
11:19
Speaker 1: fifteen swings, three gob squads, three push ups, fifteen swings,
11:23
Speaker 1: two goble squads, two push ups, fifteen swings, one and one.
11:26
Speaker 1: Now to make it harder, you go fifteen swings, ten, ten, nine, nine,
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Speaker 1: eight eight. I recommend it most, though we have done
11:33
Speaker 1: it more most once a week at most, and for
11:37
Speaker 1: most of our listeners once every two weeks. Especially do
11:40
Speaker 1: those bigger versions. If you do the fifteen to ten
11:43
Speaker 1: ten style, that's one hundred and fifty swings, fifty five
11:47
Speaker 1: gobblet squads, and fifty five push ups. And that is
11:50
Speaker 1: a lot of work, especially since it doesn't take that
11:53
Speaker 1: long to do the Humane Burpie. As I said in
11:56
Speaker 1: a few episodes ago, you know, once you get to seven,
11:59
Speaker 1: you know you've done a lot of work. So you
12:02
Speaker 1: go one, I mean seven, fifteen, ten, ten, fifteen niney nine,
12:06
Speaker 1: fifteen eight eight, fifteen seven seven When you when you
12:09
Speaker 1: finish the seventh, you actually might even go oh, because
12:13
Speaker 1: that's so much easier after that. If you do that
12:16
Speaker 1: smaller version, the fifteen five five, fifteen four four and down,
12:21
Speaker 1: that's only seventy five snatch, seventy five swings, fifteen gobble squads,
12:26
Speaker 1: and fifteen push ups. That's not that's not bad, that's
12:30
Speaker 1: that's reasonable. You could do that variation easy once a week,
12:35
Speaker 1: and some of you could probably could do it twice
12:36
Speaker 1: a week when you ask about a program. So what
12:40
Speaker 1: I would suggest is pick one or two of the
12:43
Speaker 1: op one. I mean one of the two options, either
12:47
Speaker 1: the full fifteen ten ten or the full or the
12:50
Speaker 1: fifteen five five. If you decide on the fifteen five five,
12:54
Speaker 1: I would say you almost have to do it once
12:56
Speaker 1: a week on the ten ten. Every other week would
12:59
Speaker 1: be okay. I would suggest doing something like this midweek.
13:03
Speaker 1: If this idea of the thousand swing challenge, I gotta
13:08
Speaker 1: tell you one thing to get up to get up
13:11
Speaker 1: to a thousand swings in a week. If you did
13:17
Speaker 1: this three times, you still only be at four hundred
13:20
Speaker 1: and fifty. So you'd have to back fill in five
13:23
Speaker 1: hundred and fifty swings. Now, one thought I had for
13:28
Speaker 1: your little challenge of doing the thousand swings a week
13:31
Speaker 1: was this is you do something along the lines of
13:34
Speaker 1: the ten thousand swing challenge where you circle a day. Generally,
13:40
Speaker 1: I'd pick a day like a Saturday, and on that
13:43
Speaker 1: day you're going to do the five hundred swings. And
13:47
Speaker 1: that's a lot of work. If you do the Humane
13:49
Speaker 1: Burpee long style on your Wednesday. Okay, there's your one
13:53
Speaker 1: hundred and fifty. Now we only have three hundred and
13:56
Speaker 1: fifty swings to go, and I have an idea for that.
13:58
Speaker 1: So on we'll just do. I'm gonna give you four
14:01
Speaker 1: days a week to work out, and here you go, Mike,
14:05
Speaker 1: this is your program for the weekly Humane Burbie. So
14:08
Speaker 1: on day one, you're gonna do Pat Flynn's three hundred
14:11
Speaker 1: swing workout. Okay, you're gonna do three hundred swings and
14:15
Speaker 1: enjoy it. Okay, there you go. After you finish the
14:18
Speaker 1: three hundred swings or between sets, you can either do
14:21
Speaker 1: some presses, some pull ups, or some pushups. The way
14:25
Speaker 1: this is going to work out, I wouldn't worry too
14:27
Speaker 1: much about those. On your day two, I want you
14:30
Speaker 1: to do the fifty swings as you warm up two
14:33
Speaker 1: sets of twenty five. Anyway you get to fifty is fine. Now.
14:37
Speaker 1: That brings you to three hundred and fifty swings, and
14:39
Speaker 1: we're in a good place. On that second workout of
14:42
Speaker 1: the week, Day one is the three hundred swings, okay,
14:46
Speaker 1: and something else whatever you picked on that second day,
14:49
Speaker 1: we're only doing fifty swings. I would either really emphasize
14:53
Speaker 1: mobility like we do on our tonic Thursday workout, an
14:55
Speaker 1: hour of mobility work or original strength flexibility, or pick
15:01
Speaker 1: something that you feel like you're missing. Now some of
15:03
Speaker 1: our listeners might say Turkish getups, and that'd be great.
15:06
Speaker 1: On Wednesday, we've had kind of a yeah, I don't know,
15:10
Speaker 1: a medium day on Monday, kind of an easiest day
15:13
Speaker 1: on Tuesday. Wednesday, Humane Burpie as written fifteen to ten ten.
15:18
Speaker 1: Take Thursday off Friday. I would just make sure you
15:22
Speaker 1: know you do something, go for a walk, and on
15:26
Speaker 1: Saturday you do the five hundred swings, and if my
15:29
Speaker 1: math skills are correct, and I don't know if they are,
15:32
Speaker 1: that gets you to your magical one thousand swings a week.
15:36
Speaker 1: Trying to program the humane burpee and lots of swings
15:40
Speaker 1: is not going to work. The math just doesn't work. Remember,
15:43
Speaker 1: if you do the three humane burpies back to back
15:46
Speaker 1: to back, that only gets your four hundred and fifty swings.
15:49
Speaker 1: And yet I just that would be a hard workout.
15:53
Speaker 1: Three rounds of humane burpie would be a very very
15:56
Speaker 1: tough day. And I don't care. I mean even typing
16:01
Speaker 1: it up would be exhausting for many of us. So, Mike,
16:04
Speaker 1: I love the idea. Whether or not I could make
16:07
Speaker 1: an entire program hinged on the humane burpie, I don't know,
16:13
Speaker 1: because I've always used that as a tool in the toolkit.
16:16
Speaker 1: You know, I think it's got great value. The greatest
16:20
Speaker 1: value the humane Burpie is getting up off to the
16:23
Speaker 1: ground after those push ups. I mean that's where the
16:26
Speaker 1: moans and groans come in. The swings aren't bad, you know,
16:30
Speaker 1: the goblet squats, they get tiring. The push ups. I
16:33
Speaker 1: mean for most people, I worked up with the pushups
16:37
Speaker 1: or I got that, But it's getting up and down
16:40
Speaker 1: off the ground. Mike, if you try that what I
16:45
Speaker 1: went over a couple of times, and you think there's
16:47
Speaker 1: a place to go with this, I want you to
16:49
Speaker 1: reach out to me and let's see if we can
16:50
Speaker 1: put this together into a more formal program. Okay, and
16:54
Speaker 1: thank you. I hope that helped. Fun question. Okay, Matt
16:57
Speaker 1: writes in I'm the dad of two young girls four
17:01
Speaker 1: and two now. I said the same thing in nineteen
17:04
Speaker 1: ninety six. Good luck to you. I hope you have
17:06
Speaker 1: some fun. Oftentimes I bring a kettlebell into the living
17:10
Speaker 1: room and work out around the girls, or they will
17:13
Speaker 1: come into the garage while I train. Great memories for
17:16
Speaker 1: me on that. It is pretty common for them to
17:18
Speaker 1: try to pick up one of the kettlebells, but obviously,
17:21
Speaker 1: being so young, they generally can only knock it over
17:23
Speaker 1: at best. Recently, my four year old walked up to
17:26
Speaker 1: the twenty four kilo bell and proceeded to deadlift it.
17:30
Speaker 1: Nice work. Granted, being four, she only has to lift
17:33
Speaker 1: a few inches off the ground, but since she's around
17:36
Speaker 1: forty pounds and being able to lift it was very impressive.
17:39
Speaker 1: My wife, a former er nurse, was not as pleased
17:44
Speaker 1: as I was, but equally as impressed. I think, yeah,
17:47
Speaker 1: moms can be funny about kids lifting weights. Anyways, this
17:51
Speaker 1: got me thinking, what is a good age and abilities,
17:54
Speaker 1: would be reasonable to start introducing lank kettlebell movement to kids.
18:00
Speaker 1: I've worked with our four year old a bit on
18:02
Speaker 1: basic body weight movements as a squats, pushups hanging from
18:06
Speaker 1: a bar and assistant Paul up, you're already way ahead
18:09
Speaker 1: of it. You're nailing this. She has shown an interest
18:13
Speaker 1: in strength training, as she normally will pick up fifteen
18:16
Speaker 1: pound kettlebell and some light dumbbells we have laying around
18:20
Speaker 1: and sometimes we'll try to mirror my workouts. I would
18:24
Speaker 1: like to nurture this desire of hers, but would like
18:27
Speaker 1: to also do it safely. What would you recommend in
18:30
Speaker 1: terms of movement patterns to introduce first and when to
18:34
Speaker 1: introduce some very light weights outside of her goofing around. Well,
18:39
Speaker 1: that's first off, thank you you brought me back down
18:42
Speaker 1: memory lane, Matt, and that was just fun. My daughters.
18:46
Speaker 1: I have a video of Lensing in the backyard working
18:49
Speaker 1: out with our light barbell. She was probably seven eight
18:54
Speaker 1: years old. I can't believe, but I am coming out
18:57
Speaker 1: with a book. It'll be available on Amazon. I put
19:00
Speaker 1: together a book for a workshop I'm doing it in Cornell,
19:03
Speaker 1: and then one i'm doing in Ireland, and it's on
19:06
Speaker 1: strength training for youth athletes, and generally I think up
19:10
Speaker 1: to about eight seven, I think you should do exactly.
19:13
Speaker 1: If you do it, have some fun, demonstrate a few things,
19:17
Speaker 1: don't worry about perfection, you know, get them into the
19:20
Speaker 1: I guess, into the habit of watching people exercise. You know,
19:24
Speaker 1: if you and your wife both exercise, both eat right,
19:28
Speaker 1: both sleep well, you know both you know, don't have,
19:31
Speaker 1: you know, horrible habits. Your kids pick up on that,
19:35
Speaker 1: and I think I think they'll be glad, and you'll
19:38
Speaker 1: be glad long term that they start around eight or so,
19:42
Speaker 1: and that's what I say in the book, but certainly
19:44
Speaker 1: could be before them. I recommend that you want to
19:47
Speaker 1: make sure the kids are playing, that they're getting up
19:51
Speaker 1: and down off the ground, if it is something formal
19:54
Speaker 1: like weightlifting, like something as simple as jumping. And I
19:57
Speaker 1: emphasize this in the book because I emphasize this a
20:00
Speaker 1: lot in real life, and I'd forgotten to mention this.
20:04
Speaker 1: Sometimes in real life coaching, at real time, you'll say things,
20:08
Speaker 1: but you just say them, but they don't you don't
20:11
Speaker 1: always remember to write them down in a book or
20:14
Speaker 1: in a training program. One of the things I like
20:17
Speaker 1: kids to learn early is to land quietly, to jump
20:21
Speaker 1: up and land quietly. What what do you got to do
20:23
Speaker 1: to land quietly? Get a new carpet, new carpet put upstairs.
20:27
Speaker 1: And I was walking around imitating some people. I know
20:31
Speaker 1: where you go stop stop, stop, stop stop, And you
20:36
Speaker 1: have little kids, so you know exactly what we're talking about.
20:39
Speaker 1: Walking lightly is a real change in mindset. Walking lightly,
20:44
Speaker 1: landing lightly, Landing quietly is a real gift to teach
20:49
Speaker 1: your children because it teaches control under load, you know,
20:53
Speaker 1: the load of gravity and their body weight bringing themselves
20:56
Speaker 1: to the ground so you can do squat pattern. You
20:59
Speaker 1: can do obviously, running, jumping and skipping, hopping, you know,
21:03
Speaker 1: any kind of gate pattern, any kind of hopping fun pattern.
21:07
Speaker 1: I love hanging from things. You know, you go to
21:09
Speaker 1: a school yard and you'll see the girls tearing apart
21:13
Speaker 1: the monkey bars, just flying back and forth on them.
21:16
Speaker 1: That is as good as any strength training I've ever
21:19
Speaker 1: done in my life. Monkey bars, hanging from things within
21:23
Speaker 1: walking distance to my house. I have one, two, three,
21:27
Speaker 1: I have four parks where I can do pull ups
21:29
Speaker 1: and monkey bars with an easy walking distance, and it's
21:33
Speaker 1: great to see all this stuff coming back into playgrounds
21:36
Speaker 1: and schoolyards because that is such an important thing to
21:39
Speaker 1: learn at a young age. So from about eight to ten,
21:43
Speaker 1: maybe an eight to eleven, maybe as early as seven,
21:45
Speaker 1: even earlier, just the idea of movement and movement is fun.
21:50
Speaker 1: Somewhere around middle school junior high age, you can start
21:53
Speaker 1: introducing them to the bar bells, into the traditions, the calisthenics,
21:59
Speaker 1: the bar bells, kettlebells, dumbbells, any of the things you have.
22:03
Speaker 1: I still think obstacle courses are wonderful. That little thing
22:08
Speaker 1: that the balance walk you jump up and you go
22:13
Speaker 1: across it and you have to stay balanced, is brilliant
22:15
Speaker 1: because you never have to tell a kid when they
22:18
Speaker 1: fell off that they know the feedback is clear. It's
22:22
Speaker 1: the same as skipping rope. I don't have to tell
22:24
Speaker 1: you that you missed, you know, the rope stopped moving.
22:28
Speaker 1: So many things when it comes to obstacle courses and playgrounds,
22:32
Speaker 1: when someone will my junior high we had these balance
22:36
Speaker 1: beams that went in a zigzag pattern and we were
22:40
Speaker 1: expected to go through that really fast. Well, the first
22:43
Speaker 1: time you did it, you couldn't. You had to go
22:49
Speaker 1: you know, After you do that every day for a
22:52
Speaker 1: couple of months, pretty soon you realize that you can accelerate,
22:58
Speaker 1: turn and turn and turn and stay on the on
23:02
Speaker 1: the balance being without falling off because you learned well, okay,
23:06
Speaker 1: you learn balancing, you know, wow, But you also learned
23:10
Speaker 1: that it was just as easy to compensate for, you know,
23:14
Speaker 1: losing balance at high speed as it was at slow
23:16
Speaker 1: bounce at slow pace. Interesting, I've learned that in my
23:20
Speaker 1: life as an adult again, where if I'm sometimes trying
23:24
Speaker 1: to be too careful, I tend to become more dangerous
23:28
Speaker 1: to myself. That's maybe for another time, another edition. Once
23:31
Speaker 1: in middle school, they should just be given the whole menu,
23:35
Speaker 1: the whole buffet of movement. And obviously I'm not a
23:39
Speaker 1: big believer in specialization at that age. And that's in
23:43
Speaker 1: the book. Puberty is in the book. All these discussions
23:46
Speaker 1: in the book. But the idea is that over time,
23:49
Speaker 1: you know, you build up the qualities. But the one
23:52
Speaker 1: thing you don't ever have to really worry a lot
23:54
Speaker 1: about is building up the load. The load takes care
23:58
Speaker 1: of itself. Okay, as you get stronger, you'll add more weight,
24:03
Speaker 1: rushing weight over elegant movement is never a good idea. Actually,
24:08
Speaker 1: you know, I'm thinking, well, before your kids are old enough,
24:14
Speaker 1: you'll have a copy of the book and you'll actually
24:16
Speaker 1: I go through it and itemize what you need to do.
24:19
Speaker 1: And I wish i'd just give you a copy right now.
24:21
Speaker 1: I don't have any right now. But with my own kids,
24:26
Speaker 1: the best thing I ever did was role model for them.
24:28
Speaker 1: Just work out. You know, Tiffany a blessed memory and
24:31
Speaker 1: I used to train together and the girls would just
24:34
Speaker 1: hang out and literally follow along. I've got a great
24:38
Speaker 1: video of Tiffany getting ready for an Olympic lifting meat
24:41
Speaker 1: and both daughters just kind of doing everything, hanging around
24:45
Speaker 1: and it's these are great memories, and I appreciate it,
24:48
Speaker 1: not just memories of my daughter, but also the memories
24:52
Speaker 1: of Tiffany working out. So thank you so much, much appreciated.
24:56
Speaker 1: And by the way, you're doing a great job. Okay,
24:58
Speaker 1: all right, thank you. Question from Lutz. I own and
25:02
Speaker 1: read Easy Strength, and you made me fell in love
25:05
Speaker 1: with kettlebells. I played semi professional volleyball in Germany for
25:09
Speaker 1: twenty years until age thirty eight. The last three years
25:14
Speaker 1: he discovered a sport. We're not going to talk about
25:17
Speaker 1: I'm really enjoying it, but this sport also unfolds that
25:20
Speaker 1: I am really missing strength. I trained a lot for
25:24
Speaker 1: esthetics in the past, so I'm tinkering on how to
25:28
Speaker 1: get stronger besides visiting classes twice a week, and I
25:32
Speaker 1: came across easy Strength. Of course, I finally had the
25:36
Speaker 1: courage to bother you with this question, how would you
25:39
Speaker 1: apply easy strength here? Because five times per week seems
25:44
Speaker 1: too much. So if you're going to do a sport
25:47
Speaker 1: two days a week doesn't seem like it's not terrible. Obviously,
25:51
Speaker 1: the sport you picked, it's going to be all those circuits,
25:54
Speaker 1: those you know, those two and three part circuits. I
25:58
Speaker 1: would do those two and three part circuits twice a week,
26:01
Speaker 1: the other three days a week. And this is a
26:03
Speaker 1: very simple answer, especially with this kind of sport. I
26:06
Speaker 1: would pick things that would be the most important, I
26:09
Speaker 1: would say, and of course I mean no surprises. Vertical press,
26:13
Speaker 1: vertical pull, military press, pull up, chin up, a deadlife variation.
26:19
Speaker 1: And then it becomes a little bit harder because I
26:22
Speaker 1: would suggest, from watching your sport a few times, I
26:26
Speaker 1: would suggest farmer walks and suitcase carries and farmer walks
26:31
Speaker 1: and suitcase carries dragging a sled if you can make
26:34
Speaker 1: that work, or farmer walks suitcase carries. Certain parts of Germany,
26:38
Speaker 1: you'll have plenty hills and mountains, carry stuff up hills
26:42
Speaker 1: and you'll be very happy. On the fifth exercise, I'd
26:45
Speaker 1: like you to get back to the bar, the hanging bar,
26:49
Speaker 1: and do hanging bent knee leg raiss because one of
26:53
Speaker 1: the things about these companies, the sports you're involved in,
26:57
Speaker 1: is that grip strength is such a big factor. So
27:01
Speaker 1: by doing the chin up or pull up and the
27:03
Speaker 1: hanging bent knee leg raises, you're getting a lot of
27:06
Speaker 1: extra simple grip hanging work which is going to help
27:11
Speaker 1: you for your contests. So three days a week, maybe
27:14
Speaker 1: fifteen minutes, I'd go for a walk after that and
27:18
Speaker 1: then maybe come home, get yourself a broomstick and practice
27:23
Speaker 1: your snatch and cleaning your technique and call it a day,
27:26
Speaker 1: and good luck to you. And remember at your age,
27:30
Speaker 1: I can't figure it out if you're thirty eight now
27:32
Speaker 1: or if you're forty one. Let's say you're forty one,
27:36
Speaker 1: You're going to just enjoy the sport, don't try to
27:39
Speaker 1: become a world champion. Really, just enjoy what you're doing,
27:43
Speaker 1: take the benefits you get as they come, and you're
27:46
Speaker 1: always welcome to email me. Don't worry about the courage level.
27:51
Speaker 1: Just paying away when you want to. All right, thank you.
27:53
Speaker 1: Fine question. Michael has a question. I'm fifty six years
27:56
Speaker 1: old and I've been doing hard physical labor for thirty
27:59
Speaker 1: eight year. My knees have taken a pounding over the years. Yeah,
28:04
Speaker 1: I'm sorry to hear that. That's tough some knee history.
28:07
Speaker 1: I've had both knees drained more than a couple of times.
28:10
Speaker 1: I've had bad MCL strains on both knees. Currently, I've
28:14
Speaker 1: been walking around with a monisticus tear on both knees
28:19
Speaker 1: for years. Orthopedics said the tears are age related, no
28:23
Speaker 1: need for surgery or any limitations. Wow, that's that's not
28:27
Speaker 1: something often hear. Also, years ago, he told me I
28:31
Speaker 1: had a little bit of arthritis in both I have
28:34
Speaker 1: both ABF books and love them. I have no problem squatting,
28:38
Speaker 1: but my knees do get a little sore. It goes
28:40
Speaker 1: away in the morning. But as I said, my job's
28:43
Speaker 1: a little hard on them. I saw someone on the
28:45
Speaker 1: internet say that strengthen the glutes will help with knee arthritis.
28:50
Speaker 1: What are your thoughts on this? They also said stay
28:53
Speaker 1: away from strengthening the quads. Well, you got to be
28:56
Speaker 1: careful about any blanket statement about any joint in any
28:59
Speaker 1: joint issue. Yeah. By the way, I do blanket statements
29:03
Speaker 1: every week on this podcast, and I always regret it
29:06
Speaker 1: the next week. We know, like with female athletes with
29:11
Speaker 1: the Q angle, that's when the hips grow wider and
29:16
Speaker 1: the angle between the hip joint and the knee, instead
29:20
Speaker 1: of being straight, it begins to get more and more
29:23
Speaker 1: like this and it causes injuries downstream. One thing that
29:26
Speaker 1: does really seem to help them is, you know, learning
29:29
Speaker 1: to engage the glutes, use the glutes more, and of
29:33
Speaker 1: course just some some basic simple work. We know that
29:37
Speaker 1: my concern for you is the ABF doing the armor
29:42
Speaker 1: building complex with all the squads. Now, you say you're
29:44
Speaker 1: fine the next day, but I would suggest, you know,
29:49
Speaker 1: until you get done, until you finish with this job
29:52
Speaker 1: that's hard on your knees, why don't you just maybe
29:56
Speaker 1: go to something else I'm doing with some of our
29:58
Speaker 1: fat lost clients do the and so we're gonna swap
30:02
Speaker 1: out the armor building complex for something else. So two
30:05
Speaker 1: days a week. I was about to make it simple
30:09
Speaker 1: now and make it really complex, but let's do it
30:11
Speaker 1: this way. I want you to have an AB A
30:13
Speaker 1: B A B A structure. One workout, clean and press,
30:17
Speaker 1: clean and press, clean and press. Do that two three
30:21
Speaker 1: five clean and press, clean and press. That's two clean
30:24
Speaker 1: and press, clean and press, clean and press. That's three.
30:27
Speaker 1: Do that five times. That's five, and do rounds of
30:30
Speaker 1: two three five with the cleaning press. Let's make that
30:32
Speaker 1: the A workout. On the B workout, it's clean, press, press, press, press, press,
30:38
Speaker 1: and that'd be the two three five ten style. We're
30:41
Speaker 1: gonna leave your legs alone for a while. The squat's alone. Anyway.
30:45
Speaker 1: I would like you to see if suitcase carries are
30:47
Speaker 1: farmer walks bother your knees if they do, pull them out.
30:52
Speaker 1: But one thing I would like you to start thinking
30:54
Speaker 1: about is some simple glute work. Here in my gym,
30:58
Speaker 1: we do. We put those Brett Contrara's glut loops on
31:02
Speaker 1: and we do the hip thrust and clamshell combination. Fifteen
31:07
Speaker 1: hip thrust, fifteen clamshells, fourteen hip trusts, fourteen clamshells thirteen, thirteen, twelve, twelve,
31:14
Speaker 1: all the way down to one one that just really
31:17
Speaker 1: burns my bud. It really does a lot of work there.
31:22
Speaker 1: But what I also like about it, and I think
31:24
Speaker 1: this is what you read online if we're having any issues.
31:28
Speaker 1: You know, we're having a lot of weird weather here
31:30
Speaker 1: in Utah, and I can always tell you know when
31:34
Speaker 1: the weather's coming in because all my surgeries start barking
31:36
Speaker 1: at me. One thing I've noticed is that the more
31:40
Speaker 1: I focus on my glute work, that's simple hip thrust
31:44
Speaker 1: clamshell workout. And I'm pretty sure I have examples of
31:48
Speaker 1: this in my YouTube, so just see if you can
31:50
Speaker 1: find in there. It really does miracles for me. For sure.
31:54
Speaker 1: I show it on how I travel on vacation. It
31:58
Speaker 1: was a very popular video. Maybe maybe Ozzie can do
32:03
Speaker 1: something like link it somehow or show you that part. Now,
32:06
Speaker 1: i'd really appreciate that. I would like you to listen. Man,
32:12
Speaker 1: you're fifty six, thirty six years of hard labor, knees
32:15
Speaker 1: or barking. I just worry that the squads are going
32:18
Speaker 1: to add more to it. Do the hip trust and
32:20
Speaker 1: the cleaning presses and let's just get intil you don't
32:23
Speaker 1: have to do that every day. Thank you. Interesting question, okay,
32:26
Speaker 1: and I really appreciate it. We have a question from Justin.
32:29
Speaker 1: I've got a question about progressing with the Armor Building Formula.
32:33
Speaker 1: I love the program and I've run it several times.
32:37
Speaker 1: The Armored Building Formula For those of you are new,
32:40
Speaker 1: it's a series of books I've written on a double
32:42
Speaker 1: kettlebell and single kettle bell workout based on the Armor
32:45
Speaker 1: Building Complex. You can find it at Dan john University
32:49
Speaker 1: dot com slash bookstore Right now. I can hit the
32:52
Speaker 1: goals using double twenty eights on the ABC day is
32:55
Speaker 1: pretty good, and double twenty fours on the PRESS days,
32:58
Speaker 1: occasionally working some wrongs with the twenty eight solid work.
33:02
Speaker 1: One of my big ambitions is to eventually complete the
33:06
Speaker 1: thirty round every minute on the minute of ABC with
33:10
Speaker 1: double thirty twos. I feel like the cleaning squads with
33:15
Speaker 1: the thirty twos are getting there. I can do several
33:18
Speaker 1: rounds already, but the double thirty two kilo press is
33:21
Speaker 1: still out of reach. For context, I'm about seventy kilos
33:25
Speaker 1: body weight for my Americans, about one fifty five, five
33:29
Speaker 1: seven and thirty three years old, with a high stress
33:32
Speaker 1: desk job. My question is do you think getting the
33:36
Speaker 1: double thirty two is realistically requires gaining more body weight
33:41
Speaker 1: or is it possible reach that levels at my current size? Well, basically, man,
33:46
Speaker 1: you're right on almost doing the workout with body weight's
33:50
Speaker 1: that's impressive work. I mean for those of you from
33:53
Speaker 1: the barber world, you know, imagine doing you know, take
33:57
Speaker 1: your body weight, do two cleans of press and three
33:59
Speaker 1: fronts squads every minute on the minute for thirty minutes.
34:03
Speaker 1: That's that's hard. I like the idea of what you're doing.
34:07
Speaker 1: But let let's get to your question. What it makes
34:10
Speaker 1: sense to run the ABC days with the thirty twos
34:13
Speaker 1: but skip the press for a while to build rack
34:16
Speaker 1: strength while continue to press with twenty fours and twenty
34:20
Speaker 1: eights Or am I chasing something that might be simply
34:23
Speaker 1: unrealistic with someone with my frame? You know, in Armorabilding
34:28
Speaker 1: Formula two, we have some variations that are kind of
34:30
Speaker 1: close to what you're talking about. What I would suggest
34:33
Speaker 1: instead of doing the armorbiling complex with the double clean
34:37
Speaker 1: and the three front squads, if you're going to run
34:39
Speaker 1: with this with the thirty twos, I'm going to suggest
34:42
Speaker 1: the running back complex for you. And then the other
34:45
Speaker 1: thing I want to I want you to do. There's
34:47
Speaker 1: two things in the press. Let's get to those right away.
34:50
Speaker 1: So on your press days, I would suggest you start
34:53
Speaker 1: doing this now. If you can't press the thirty two
34:56
Speaker 1: right now, pretend you do, okay, So do the doubles
35:00
Speaker 1: with the thirty two. If you can do the doubles,
35:03
Speaker 1: the triples with the thirty two. Now, if you can't
35:06
Speaker 1: drop the twenty eights, do the fives with either the
35:08
Speaker 1: twenty eighth or twenty fours, and do the tens with
35:11
Speaker 1: probably the twenty fours. Over time, on those press days,
35:15
Speaker 1: I want you to try to go to the doubles
35:18
Speaker 1: with the thirty two, the triples with the thirty two,
35:21
Speaker 1: the twenty eights and the twenty eight, twenty fourth, later
35:25
Speaker 1: doubles with the thirty two, triples with the thirty two,
35:29
Speaker 1: fives with the thirty two. Once you get there, some
35:33
Speaker 1: good things are going to happen. The next thought on
35:36
Speaker 1: the press is this, Because of the way as I'm
35:39
Speaker 1: reading this, and I could be completely wrong, I would
35:42
Speaker 1: suggest you move to two press workouts a week. So
35:46
Speaker 1: instead of an abab ab formula, more of an aba
35:51
Speaker 1: aba ab eight. So Monday and Friday, say you press,
35:56
Speaker 1: you do those press workouts, you focus on the press
35:58
Speaker 1: for will, and on Wednesday in the the first thing
36:00
Speaker 1: I wanted to tell you I would suggest for a
36:02
Speaker 1: while at least it's called the Running Back Complex, the
36:05
Speaker 1: RBC five. So it's okay, I'm gonna give it to
36:10
Speaker 1: you the hardest way. Five double cleans, five double front squads,
36:15
Speaker 1: four double cleans, four double front squads, three three, two,
36:20
Speaker 1: two one one. Now you can put the bells down.
36:23
Speaker 1: If you can do that with the thirty two for
36:25
Speaker 1: five rounds, I'm pretty sure you're in shape to get
36:29
Speaker 1: to your goal. But what's gonna hold you back, and
36:32
Speaker 1: you know it and I know it because of what
36:33
Speaker 1: you wrote here is those presses. So let's focus hard
36:38
Speaker 1: on getting those presses up and then let that RBC
36:42
Speaker 1: day on Wednesday take care of all the really hard conditioning. Now, obviously,
36:47
Speaker 1: when you decide to try this thirty twos for the doubles,
36:50
Speaker 1: I would just go back to the standard eight week protocol,
36:53
Speaker 1: especially those first two breaking weeks. So you're gonna have
36:56
Speaker 1: the thirty twos and you're gonna do five rounds with
36:59
Speaker 1: the ABC on day one, three rounds with the ABC.
37:02
Speaker 1: Then you're gonna fold your arms and go. Is this doable?
37:05
Speaker 1: Is this repeatable? Can I do it again? Come back in,
37:09
Speaker 1: you know for the next workout, workout two, whatever, you know,
37:13
Speaker 1: when you get to that number that you did the
37:14
Speaker 1: first workout, the three of the five, can I do
37:17
Speaker 1: it again? And just keep nudging yourself up on those
37:20
Speaker 1: two week break in and then when it's time to go,
37:23
Speaker 1: go And if you think you can do it, I
37:26
Speaker 1: think you can too. Let me repeat that, if you
37:28
Speaker 1: think you can do it, I think you can too.
37:31
Speaker 1: Good luck. And I actually would like to see the
37:34
Speaker 1: video of this if you can make it happen, because
37:36
Speaker 1: that would be, as we say in the business badas
37:42
Speaker 1: B A D A S. S. Excellent work, very fun.
37:45
Speaker 1: Okay question from Cole. I'm a huge fan of the
37:49
Speaker 1: armor building formula and I've enjoyed book two as well. Yeah, great,
37:53
Speaker 1: thank you. As a busy day with two young boys
37:56
Speaker 1: as well as having a full time job and preaching
37:59
Speaker 1: three days times a month at my home church, safe
38:02
Speaker 1: to say, my time is tad limited. The Barbell version
38:06
Speaker 1: of the ABF Weekend Warrior Program and Book two has
38:10
Speaker 1: helped this tremendously in fitting in my schedule while still
38:14
Speaker 1: keeping me with my fitness goals. My question is this
38:18
Speaker 1: is there way to create a year long Weekend Warrior
38:21
Speaker 1: program Right now? The only tweaks I've been made is
38:24
Speaker 1: doing an inclined press session in the middle of the week.
38:27
Speaker 1: That's not better at all, and adding the ad wheel
38:30
Speaker 1: after each workout. I like that. I have a little
38:32
Speaker 1: home gym in my basement comprise of a barbell set,
38:37
Speaker 1: bench press, pull up bar, and various sized kettlebells and dumbbells,
38:42
Speaker 1: along with a rocky poster for motivation. Can you do
38:45
Speaker 1: the Weekend Warrior program for a whole year. It's designed
38:48
Speaker 1: to be a lifetime program. It's design to be something
38:51
Speaker 1: you just keep coming back to. The idea of it is,
38:55
Speaker 1: if you can get the Wednesday work out in great,
38:58
Speaker 1: you get the Wednesday work out. If you have some
39:00
Speaker 1: come up on Saturday night, you do it Saturday morning.
39:02
Speaker 1: Something come up Saturday morning, You do it Saturday night.
39:05
Speaker 1: You just make it happen. You just keep going. Anytime
39:09
Speaker 1: you do a program that this simple progression does become
39:12
Speaker 1: a problem. Now, progression comes in many ways. It's more
39:16
Speaker 1: load and it's more volumes, more sets and reps, and
39:21
Speaker 1: of course density, we do the same amount less time.
39:24
Speaker 1: Most of us usually think load first when we're thinking
39:26
Speaker 1: about progression, but really the others are just as good
39:29
Speaker 1: to say that your time has become limited. To me,
39:32
Speaker 1: the really obvious thing is can you do more work
39:37
Speaker 1: and less time now? With the barbell program is hard
39:41
Speaker 1: because it's a barbell, and barbells can be tough, especially
39:45
Speaker 1: when it comes to complexes. But maybe can you just say, okay,
39:49
Speaker 1: so I've been doing twenty minutes every minute of the
39:52
Speaker 1: minute with this load. This week, I'm going to try
39:55
Speaker 1: to get it done in nineteen minutes. So somewhere in
39:59
Speaker 1: that nineteen minutes you have to speed up something, so
40:02
Speaker 1: maybe you get you start off with a maybe a
40:05
Speaker 1: back to back set, which is gonna be tough with
40:08
Speaker 1: the legwork, but you'll figure it. You'll figure out something
40:12
Speaker 1: and just keep trying to come back and do it. Now,
40:15
Speaker 1: if you're gonna do five rounds of something and you've
40:18
Speaker 1: never done five rounds before, set a timer and it
40:21
Speaker 1: took you forty five minutes to do the five rounds
40:24
Speaker 1: of the running back complex, which is a tough workout. Well,
40:27
Speaker 1: a couple weeks later, you set the timer again and
40:30
Speaker 1: you got it done in forty minutes. Cole, you're making progress,
40:33
Speaker 1: and progress is what it's all about. Okay, don't overthink
40:37
Speaker 1: all this stuff. Like you said, you're busy. You've got
40:39
Speaker 1: a lot going on. Try to find the little wins
40:46
Speaker 1: in your program without complicating. Now you've added the ab wheel,
40:50
Speaker 1: I applaud it. I would suggest adding the suitcase carry too.
40:54
Speaker 1: Maybe if you can over time with your pull up bar,
40:58
Speaker 1: toss in some extra sets of ups. But don't make
41:01
Speaker 1: it insanely complicated. Keep it simple and really important. Make
41:06
Speaker 1: sure it stays fun. And with your rocky poster. Just
41:12
Speaker 1: as a reminder, he had two turtles and their nicknames
41:16
Speaker 1: were Cuff and Link, and I want a tribute contest
41:20
Speaker 1: because of that information one time. Thank you, Cole. I
41:23
Speaker 1: hope that helped. As always fun question, I love. I
41:27
Speaker 1: love the questions from the busy men who are trying
41:29
Speaker 1: to do so many things in their life and yet
41:33
Speaker 1: still find time to train. And it really should inspire
41:37
Speaker 1: the rest of us who are sitting around eating bond
41:39
Speaker 1: bonds all day or whatever we eat nowadays. Well, there
41:42
Speaker 1: you go. Great set of questions very fun to read
41:45
Speaker 1: and to help out as best I could. If you
41:48
Speaker 1: have a question, please send it to our podcast and
41:51
Speaker 1: that address is this podcast at dan john University dot com.
41:57
Speaker 1: Each and every week I sit down and answer your
41:59
Speaker 1: questions and I love it and everybody. Until next time,
42:02
Speaker 1: let's all keep on lifting and learning. Thank you,