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Grab your pre workout and turn 
up that volume. 

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It is time for a new episode of 
The Power Lifters then with your

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host Cam Smith. 
Welcome. 

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Ready back to a new episode of 
The Pile Lifters Then I'm your 

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host Cam Smith and today I 
wanted to bring on the White 

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Rhino, the world's strongest 
bodybuilder. 

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Stand up for Ding, Why don't you
introduce yourself? 

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Thank you for having me on, 
brother. 

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Yeah, I will lift her myself 
since we tired. 

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You trying to stay ahead of 
Father Time these days. 

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Touch that. 
A reasonable wait every now and 

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then. 
Not as often as I used to. 

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And without hurting, that's my 
goal, yeah. 

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So I was doing a little bit of 
background search to kind of 

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just try to figure out where I 
want to go and I want to know 

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where the name the Rhino came 
from. 

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And I I only found it on one 
article from an interview with 

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Mark Belbeck in the day. 
I think it was like maybe early 

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2000 tens. 
So if you want to just tell 

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everybody where that name came 
from. 

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Yeah, that was Flex Wheeler. 
I always wanted to lift heavy 

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and he was trying to get me to 
not do the power lifts and 

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bodybuild. 
And so that was just a nickname 

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that you put on the. 
It's always stuck, ever since, 

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ever since they mentioned it in 
Must be a development magazine 

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back in 2010 kind of stuff, 
yeah. 

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So I know over the years you've 
kind of done both bodybuilding 

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and powerlifting, kind of like a
blend between the two. 

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What do you think was the 
biggest approach difference for 

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you when you were like whether 
you're prepping for a meat or a 

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show? 
Well, initially I thought 

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lifting heavy weights would make
me bigger. 

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That was a lesson I didn't learn
for many, many years tonight. 

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I since advise against that. 
I don't think that that heavy 

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singles or double s or Pickles 
are any way to get huge, and 

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it's a great way to, you know. 
Potentially get injured, to be 

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honest with you. 
We saw that with Dorian Yates. 

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He talked about the same problem
and squatting heavy and 

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eventually had to get away from 
that and get into bodybuilding 

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style movements, tax squats, leg
presses, etcetera. 

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A lot of folks thought I was 
bodybuilding and power lifting 

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at the same time, but at the 
peak of my career I would do one

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and then the other I would go 
back and forth and when 

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bodybuilding I would utilize all
of the evidence based guidelines

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for hypertrophy. 
I would do more volume, more 

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frequency I would. 
Do more range of motion, a 

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little shorter rest periods. 
Now I've since I think the 

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literature is pretty convincing 
that you still want to keep two 

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or three minutes between sets. 
So flex generally kept me at 90 

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seconds. 
But we were free contest and so 

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I think that may have may have 
helped at least a little bit 

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amount of calories. 
I was burning in my workout so I

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didn't have to do any cardio and
then powerlifting. 

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You know, I I started decreasing
the volume and frequency and 

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increasing the rest periods and 
increasing the loads and of 

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course practicing the the 
powerlifting movements. 

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What Flex convinced me of in 
2008 and 2009 and I started 

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training with him was that I had
some overdeveloped body parts 

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from powerlifting. 
I had some really strong front 

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delts, really strong glutes and 
spinal erectors from squatting 

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and deadlifting. 
But because of the lack of range

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of motion and volume, the quads 
were underdeveloped and the 

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chest he felt that it could be 
much better. 

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Back was also really strong. 
I always did a lot of chin ups 

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and rows and deadlifts and so he
he would not let me bench 

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squatter deadlifts and he would 
have me do a greater range of 

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motion, slowing the movement 
down a little bit and doing. 

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A larger variety of exercises 
that would kind of give me 

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hypertrophy in those muscles 
that look best on stage and so I

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I prospered them under that 
tutelage. 

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Of course, when Flex Wheeler 
tells you to do something that 

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you're well advised to listen. 
He's extremely experienced and I

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end up getting my pro card under
flex. 

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And then I moved over to 
Sacramento and spent a few 

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months with Mark Bell and end up
setting a world record and 

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powerlifting under Mark Bell. 
So. 

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I guess the, the moral of the 
story is that I had been 

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competing for 25 years, over 20 
years at the time and it wasn't 

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until I I really, I think 
fine-tuned my approach, reached 

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out and got some great coaches 
that I was able to reach 

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finally, finally reach that 
pinnacle of competition in both 

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sports and when. 
So obviously hypertrophy you 

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want to kind of learn how to 
grow the muscle. 

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And it's as a certain point like
when you're building muscle or 

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building strength, the muscles 
respond differently to the 

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different movements and all sets
and reps and things. 

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So kind of when you were kind of
going into a meet prep with Mark

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Bell, what are some of like the 
major takeaways you had from 

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Flex that kind of helped you out
along your journey and 

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powerlifting? 
Well, you know this is power 

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lifters den And so some of the 
advice that I give strong men 

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and power lifters. 
Is is something that Eddie Cohen

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also said to me one time he only
competed. 

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This was probably, I think this 
was in his book, The Man, the 

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Myth, the method. 
He only competed twice a year in

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powerlifting and in between 
competitions he would spend a 

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number of months doing 
hypertrophy trip and that for a 

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number of reasons, a bigger 
muscle could become a stronger 

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muscle. 
There's more. 

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I guess we could say you end up 
developing muscles that you 

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might otherwise not if you're 
just doing the powerlifting 

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movements because there's more 
variety, you know, it seems like

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for your delts and lying 
hamstring curls and things like 

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that, that you wouldn't 
otherwise do. 

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He did a lot of behind the neck 
presses. 

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He did single leg leg presses. 
It's good to do some unilateral 

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work, of course. 
And so the bodybuilding in 

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particular also increased my 
cardiovascular fitness. 

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You know, I think that Westside 
and Louis Simmons was big on 

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GPPI, never trained under Louis.
But I trained under Mark Bell, 

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who trained under Louis. 
And I worked with Matt Whittamer

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out of beat training in 
Cincinnati, who trained under 

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and competed with Louis's group 
for over 10 years. 

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And they were big on doing 
getting a lot of cardio in 

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Louis, I guess would oftentimes 
tell newcomers who couldn't. 

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Keep up with the workout that 
they would have to spend a 

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couple of months just getting in
shape, just dragging sleds and 

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doing volume and you know just 
getting their heart rate up and 

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just getting in shape and that's
neat. 

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That's what bodybuilding did for
me and the bodybuilding was my 

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GPP because you do more 
frequency and volume and more 

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sets more reps, increase 
cardiovascular benefit and 

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there's a carry over for that to
where when you start 

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powerlifting, I think Coke Lab 
said this. 

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Years ago that his dad would 
make him do a lot of cardio in 

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the offseason, and he hated it 
because his strength would go 

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down. 
But then when he started 

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increasing the weights and 
decreasing the cardio going into

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a competition, he could train 
with more frequency and volume 

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and still recover better. 
And his strength would come back

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quickly. 
Minded, too. 

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There was only seven weeks. 
Between when I got my IFPB Pro 

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card, it's 200 and 46248 pounds 
on stage. 

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It was probably one of the most 
shredded conditions I was ever 

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in. 
I always hate to say with the 

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body fat percentages, but I was 
shredded. 7 weeks later I had 

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put on 35 pounds. 
Oddly enough, my legs had 

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actually shrunk nearly an inch 
because I went from doing all 

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the volumizing leg pressing 
movements with flex to, you 

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know, to a greater range of 
motion. 

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The squatting 800 to barely 90 
degrees with Mark Bell. 

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And so I put on over 35 pounds 
in seven weeks and was able to I

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could obviously set the world 
record in powerlifting at that 

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time beating constant 
Constantinops 275 total. 

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And you know, so the strength 
comes back very quickly. 

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It really does. 
So I I would I don't want people

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to get discouraged. 
Power lifters in particular that

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if they spend a few months doing
hypertrophy training, two 

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months, 10 weeks. 
To get the conditioning, get 

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the, you know, all the variety 
of movements, potentially add 

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some muscle that it could be a 
good thing. 

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I think it's when I started 
working with Hoffthor Bjornsen, 

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he was £440. 
I brought him down to under 

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about 395, mainly because the 
blood work showed that we had a 

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little bit of fatty liver, we 
had a little bit of insulin 

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resistance, you know, all the 
things you'd expect drug and 

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elevated the blood pressure 
higher than what we would like, 

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all the things you would 
typically expect from someone at

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that weight. 
And so I brought him down and we

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corrected a lot of that in his 
blood test. 

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And then when I took him back 
up, we implemented a few things 

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that would decrease the fatty 
liver progression. 

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Those things in particular were 
one, we got him a CPAP, which is

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huge for his blood pressure. 2. 
We introduced choline into the 

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diet, which is good for the 
liver, very good for the liver. 

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NAC and Tudka probably very 
familiar with your audience and 

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a single cysteine and Tudka is 
very good for the liver. 

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We started taking 10 minute 
walks after every meal so we 

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could partition glucose into the
muscles for glycogen storage 

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without the need for as much 
elevated insulin to do that job.

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And vitamin D3, who's a key 
component of that he had a 

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deficiency in that we also 
decreased. 

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Overall fats and particularly 
saturated fats. 

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When you have a what we call an 
isoenergetic, you know, an equal

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calorie amount of saturated fat 
versus unsaturated fat, you see 

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a progression in fatty liver 
much faster and so we would 

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introduce salmon. 
We would use just a lower fat 

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overall. 
Had to cut down on things like 

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bacon and butter and use things 
like leaner meats. 

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You know top sirloin or bison 
was one of the OR 96. 

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Four ground beef from Trader 
Joe's is always a good choice. 

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Just basically decreasing 
saturated fats overall and 

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increasing a little more fiber 
intake and mostly from fruits to

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be honest that it tends to be 
easier to digest particularly 

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those large quantities of food 
that they have to eat. 

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And so I. 
Ultimately, he was able to get 

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back up to 4:40 and had a much 
better blood pressure and didn't

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have nearly the compromised 
biomarkers, the blood test that 

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we were looking at. 
So that's kind of my speech on 

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bodybuilding versus powerlifting
and how you should manage to how

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you should periodize your weight
at least once or twice a year, 

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come down to a reasonable body 
fat percentage and look at your 

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biomarkers and make sure you're 
healthy. 

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I think it's a reason why I was 
able to compete until I was. 

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I mean, I set a world record 
when I was 44 and I'm still here

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at almost 56. 
I'm still in great condition. 

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I don't have any health issues 
or my joints are recovered 

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obviously because I'm not 
lifting as heavy, but I still 

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have a reasonable amount of 
weight for my age and obviously 

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I'm not lifting what I used to 
lift. 

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But I'm a little more careful 
with my joints these days. 

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Yeah. 
And for so for me, kind of going

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back to what you're saying about
Eddie Cohen's approach with 

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doing what it one to two meets a
year and kind of increasing the 

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volume in the offseason, that's 
kind of what I'm leaning towards

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more now. 
I'm doing a lot more volume with

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my work, trying to get my work 
capacity up kind of with the 

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lines of a GPP. 
And the goal is to not only put 

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on the muscle mass and do more 
hypertrophy based movements in 

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the offseason, but kind of have 
my conditioning up so when it's 

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time for a meet or to prep under
those heavy loads, I'm I'm 

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really more comfortable under 
them. 

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Yeah, that's great. 
Yeah. 

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And and I like, you know, as we 
always talked about, I like 

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things like sled drags, you 
know, concentric movements. 

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I don't like to do a ton of 
steady state cardio. 

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I feel like it thins me out. 
And so I'd rather do something 

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under a little bit of tension. 
I do a couple of hit sessions a 

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00:12:12,760 --> 00:12:18,440
week on a on on a bike, you 
know, on one of those assault 

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00:12:18,440 --> 00:12:20,730
bikes. 
I really get my heart rate up 

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high. 
Bodybuilding leg training will 

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00:12:24,010 --> 00:12:26,770
do that to you. 
Anyhow, I had like yesterday. 

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I was dying. 
Yeah. 

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So that's a hit session and you 
got to be careful how many of 

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those you do a week because you 
can develop quite a bit of 

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00:12:34,810 --> 00:12:38,010
fatigue. 
So I think all that's smart. 

227
00:12:38,010 --> 00:12:40,010
I think that we should as power 
lifters. 

228
00:12:40,010 --> 00:12:43,690
I mean we love to to be big and 
we love to lift a lot of weight,

229
00:12:43,690 --> 00:12:47,570
but really cautious about our 
health and I think if we do 

230
00:12:47,570 --> 00:12:49,750
enough. 
You could get our heart rate up 

231
00:12:50,230 --> 00:12:54,870
enough, consistently enough, and
eat, as I mentioned, with 

232
00:12:54,870 --> 00:12:58,190
Phosphor's diet. 
I think we can, you know, stay 

233
00:12:58,190 --> 00:13:01,910
healthy, watch our blood 
pressure, watch sleep apnea, you

234
00:13:01,910 --> 00:13:04,790
know, get a blood test and look 
at blood thickness, your RBC, 

235
00:13:04,790 --> 00:13:09,670
hemoglobin, hematocrit, donate 
if necessary, those kinds of 

236
00:13:09,670 --> 00:13:11,230
things. 
I have a high blood pressure 

237
00:13:11,230 --> 00:13:13,510
quick fix kit in my vertical ID 
book. 

238
00:13:13,510 --> 00:13:15,110
I have a high blood sugar quick 
fix kit. 

239
00:13:15,110 --> 00:13:16,990
I have a high cholesterol quick 
fix kit. 

240
00:13:17,620 --> 00:13:20,060
And I I take a deep dive into 
all those things and I put 

241
00:13:20,060 --> 00:13:23,020
things in a kind of a hierarchy 
of most important, the least 

242
00:13:23,020 --> 00:13:26,500
important. 
But I also expressed that it's 

243
00:13:26,500 --> 00:13:29,020
all multifactorial. 
There's no one quick fix for any

244
00:13:29,020 --> 00:13:31,620
of those things. 
And if at any point it becomes 

245
00:13:31,620 --> 00:13:36,780
necessary to to get medical 
assistance and to take a blood 

246
00:13:36,780 --> 00:13:38,860
pressure medication for a short 
period of time or. 

247
00:13:39,440 --> 00:13:43,720
If you use to dala fill to for 
to help with blood pressure or 

248
00:13:43,720 --> 00:13:46,720
endothelial function or BPH, you
know benign prostatic 

249
00:13:46,720 --> 00:13:49,760
hyperplasia. 
If there comes a time when all 

250
00:13:49,760 --> 00:13:53,280
of any of those tools are 
necessary to achieve your goal 

251
00:13:53,280 --> 00:13:56,560
without compromising your 
health, then by all means. 

252
00:13:56,560 --> 00:13:58,360
I think people should use every 
Ave. available. 

253
00:13:59,080 --> 00:14:02,320
Yeah. 
And I do remember a few like 

254
00:14:02,320 --> 00:14:06,710
years back, I was watching the, 
like the seminar you gave at 

255
00:14:06,710 --> 00:14:08,350
Thor's gym about the vertical 
diet. 

256
00:14:08,630 --> 00:14:11,270
And that's kind of when I 
learned like I guess the pillars

257
00:14:11,270 --> 00:14:14,350
of the vertical diet. 
And I feel like now you can kind

258
00:14:14,350 --> 00:14:17,110
of see the translation of it 
into the world of bodybuilding 

259
00:14:17,110 --> 00:14:18,870
and power lifting. 
Everyone's eating bison and 

260
00:14:18,870 --> 00:14:21,430
rice. 
Sleep is being prioritized way 

261
00:14:21,430 --> 00:14:23,870
more. 
I guess one of my questions 

262
00:14:23,870 --> 00:14:27,710
would be is obviously with C 
paps are usually for larger 

263
00:14:27,710 --> 00:14:28,270
people. 
What? 

264
00:14:28,350 --> 00:14:32,430
What kind of goes into deciding 
whether it's something that 

265
00:14:32,430 --> 00:14:38,640
would benefit someone? 
There is a a questionnaire you 

266
00:14:38,640 --> 00:14:43,880
can just download off of the 
Internet called the stop STOP 

267
00:14:44,040 --> 00:14:50,280
like a stop sign stop Bang Bang 
stop bang questionnaire and you 

268
00:14:50,280 --> 00:14:52,080
can take out of a 
self-assessment. 

269
00:14:52,640 --> 00:14:56,400
Generally speaking if you snore 
and wake up tired you probably 

270
00:14:56,400 --> 00:14:58,440
have something degree of sleep 
apnea. 

271
00:14:59,640 --> 00:15:04,800
It has to do with nectar, so if 
you're a large athlete or even 

272
00:15:04,800 --> 00:15:06,960
a. 
Like Jordan Fagenbaum from 

273
00:15:07,000 --> 00:15:10,120
Barbell Medicines only £198. 
He wears a CPAP. 

274
00:15:10,160 --> 00:15:15,440
He has a thick neck and so that 
can influence you know, the 

275
00:15:15,440 --> 00:15:18,200
airway if you hold your breath 
at night. 

276
00:15:18,200 --> 00:15:20,480
Obviously if you don't have a 
significant other to monitor 

277
00:15:20,480 --> 00:15:25,040
that for you, there is a what's 
that called? 

278
00:15:25,040 --> 00:15:29,720
You put that on your finger that
it measures your oxygen, the 

279
00:15:29,720 --> 00:15:33,680
pulse oximeter. 
You can actually get one of 

280
00:15:33,680 --> 00:15:37,480
those off of Amazon that hooks 
up to your iPhone and it'll do a

281
00:15:37,480 --> 00:15:39,640
reading every so often in the 
morning. 

282
00:15:39,640 --> 00:15:43,440
It'll show you whether or not 
your oxygen levels have dipped 

283
00:15:43,440 --> 00:15:45,960
down. 
You know, I would say anything 

284
00:15:45,960 --> 00:15:49,120
below the 90s would certainly be
something to warrant an 

285
00:15:49,120 --> 00:15:52,480
intervention if you're snoring, 
holding your breath. 

286
00:15:53,160 --> 00:15:58,200
If you're oxygen levels are 
dipping at night, you may want 

287
00:15:58,280 --> 00:16:00,720
to look into getting a CPAP for 
apnea. 

288
00:16:01,600 --> 00:16:03,880
A lot of power lifters I've 
discovered over the years and 

289
00:16:03,880 --> 00:16:07,680
bodybuilders, they can't afford 
or don't have a doctor or 

290
00:16:07,680 --> 00:16:10,600
insurance to get a sleep study. 
Those can be quite expensive, 

291
00:16:10,640 --> 00:16:14,400
1500 plus dollars. 
I think it's compelling enough, 

292
00:16:14,400 --> 00:16:16,480
particularly if you have 
elevated blood pressure or if 

293
00:16:16,480 --> 00:16:19,320
you're waking up tired all the 
time, which absolutely affects 

294
00:16:19,320 --> 00:16:21,000
your performance and your 
recovery and your insulin 

295
00:16:21,000 --> 00:16:21,960
sensitivity and all those 
things. 

296
00:16:23,720 --> 00:16:26,160
I think it's compelling enough 
to where I would suggest that 

297
00:16:26,160 --> 00:16:30,120
they get a CPAP, a secondhand 
CPAP, whether it's. 

298
00:16:31,490 --> 00:16:37,250
From Craigslist, I've created a 
relationship with someone who 

299
00:16:37,810 --> 00:16:43,610
rebuilds, refurbishes Cpaps, use
Cpaps, cleans them, changes out 

300
00:16:43,610 --> 00:16:46,130
the insulation, and then 
provides them to my clients. 

301
00:16:46,130 --> 00:16:49,650
And so I I send that information
out to my clients and so they 

302
00:16:49,650 --> 00:16:53,170
can get a CPAP relatively 
affordably on Craigslist. 

303
00:16:54,050 --> 00:16:57,470
About $400. 
Nowadays the Cpaps are very 

304
00:16:57,470 --> 00:16:59,310
comfortable. 
They used to be, well they used 

305
00:16:59,310 --> 00:17:01,630
to be Cpaps continuous positive 
airway. 

306
00:17:01,950 --> 00:17:05,150
Now they're by Paps where you 
when you exhale, they relieve 

307
00:17:05,150 --> 00:17:08,390
the amount of pressure that's 
coming into your face lot more 

308
00:17:08,390 --> 00:17:09,990
comfortable. 
And then they have these, they 

309
00:17:09,990 --> 00:17:14,670
have an auto setting on the 
newer models that'll interpret 

310
00:17:14,670 --> 00:17:16,869
your breathing during the night 
and it will give you the air 

311
00:17:16,869 --> 00:17:19,270
that you need and not more than 
you need. 

312
00:17:19,270 --> 00:17:22,829
And so they will adjust its 
pounds of pressure or however 

313
00:17:22,829 --> 00:17:27,829
they determine that. 
So those are the things that 

314
00:17:27,990 --> 00:17:31,030
that you know I would I would 
suggest that you think about 

315
00:17:31,190 --> 00:17:34,430
getting a CPAP for app is going 
to be a huge. 

316
00:17:34,950 --> 00:17:36,230
I don't say this about a lot of 
things. 

317
00:17:36,230 --> 00:17:37,510
I've been in the business a long
time. 

318
00:17:37,510 --> 00:17:40,110
I'm kind of a communion the old 
guy when it comes to fancy new 

319
00:17:40,110 --> 00:17:43,870
things. 
But with respect to CPAP and I 

320
00:17:43,910 --> 00:17:48,270
first started using one back in 
1993 when my body weight started

321
00:17:48,270 --> 00:17:52,430
getting north of 240 pounds. 
Remembering I was 140 pound 

322
00:17:52,430 --> 00:17:54,630
freshman in college, so I was a 
skinny kid. 

323
00:17:55,330 --> 00:17:58,330
So it took me many, many years. 
That was an 85. 

324
00:17:58,330 --> 00:18:01,050
So it took me 8 years to get up 
north of 240. 

325
00:18:01,610 --> 00:18:03,010
And then I started having 
problems. 

326
00:18:03,010 --> 00:18:06,290
And then I I got a C pap. 
It's life changing. 

327
00:18:06,290 --> 00:18:08,530
And that's a word I don't use 
very often. 

328
00:18:09,130 --> 00:18:12,650
I'm telling you, within a day or
two I went from falling asleep 

329
00:18:12,850 --> 00:18:15,690
in the car, driving to work in 
the morning, because you're just

330
00:18:15,690 --> 00:18:17,490
exhausted, you know, all the 
time. 

331
00:18:18,710 --> 00:18:20,550
To having just an enormous 
amount of energy and then you 

332
00:18:20,550 --> 00:18:22,590
want to mow your lawn, clean 
your gutters, wash your car, 

333
00:18:22,590 --> 00:18:26,990
it's extraordinary. 
So I know I'm trying to sell it 

334
00:18:26,990 --> 00:18:29,470
here, but I can't emphasize 
enough what, how big of an 

335
00:18:29,470 --> 00:18:32,430
impact that has. 
And that's why I, I focus on it 

336
00:18:33,030 --> 00:18:34,550
primarily because all of my 
clients. 

337
00:18:35,390 --> 00:18:36,790
Yeah. 
And for me with having my 

338
00:18:36,790 --> 00:18:39,430
master's and biomedical 
engineering, like a lot of my 

339
00:18:39,430 --> 00:18:42,150
study this year was on my 
devices. 

340
00:18:42,150 --> 00:18:45,660
And when we kind of went into 
Cpaps, I was like, this could be

341
00:18:45,660 --> 00:18:48,540
something interesting because I 
know a lot of power lifters and 

342
00:18:48,540 --> 00:18:51,260
bodybuilders use it. 
And my grandmother actually just

343
00:18:51,260 --> 00:18:54,100
got one this past year and it's 
the one that has the adjusting 

344
00:18:54,100 --> 00:18:56,300
airflow. 
So I kind of like nerded out on 

345
00:18:56,300 --> 00:18:59,580
it and like looked at all the 
basically read the manual for 

346
00:18:59,580 --> 00:19:01,860
her and it was. 
It's really interesting to see 

347
00:19:01,860 --> 00:19:05,780
how just small adjustments like 
that can drastically improve 

348
00:19:05,780 --> 00:19:08,260
sleep. 
Yeah, for somebody with severe 

349
00:19:08,260 --> 00:19:11,500
apnea, you can reduce your blood
pressure by up to 20 points by 

350
00:19:11,500 --> 00:19:15,340
implementing a CPAP. 
Same with the RBC, hemoglobin, 

351
00:19:15,340 --> 00:19:18,060
hematocrit, elevation. 
A lot of that could be due to 

352
00:19:18,060 --> 00:19:20,780
sleep apnea. 
So before you start donating 

353
00:19:20,780 --> 00:19:22,940
blood every single month, a lot 
of guys do that. 

354
00:19:22,940 --> 00:19:25,500
They get a General practitioner 
that's just chasing normal 

355
00:19:25,500 --> 00:19:31,020
ranges, and then next thing you 
know, people start donating over

356
00:19:31,020 --> 00:19:32,860
donating, and they end up with 
anemia. 

357
00:19:32,860 --> 00:19:35,060
They end up with low ferrets, 
and I'm a lion and they're 

358
00:19:35,060 --> 00:19:36,900
exhausted and they can't figure 
out why. 

359
00:19:37,620 --> 00:19:39,820
And that's just because they're 
dumping blood too often. 

360
00:19:39,820 --> 00:19:43,220
They don't really have. 
Polycythemia. 

361
00:19:43,220 --> 00:19:46,180
They have what's called 
erythrocytosis, which is not 

362
00:19:47,220 --> 00:19:49,060
dangerous. 
It would be similar to someone 

363
00:19:49,060 --> 00:19:52,980
living at elevation and then and
those folks probably shouldn't 

364
00:19:52,980 --> 00:19:55,420
donate. 
And you should always get at 

365
00:19:55,420 --> 00:19:58,620
least a ferritin, probably a 
full iron panel, because 

366
00:19:58,620 --> 00:20:02,900
ferritin can be a kind of a 
transient inflammation marker 

367
00:20:02,900 --> 00:20:07,740
that might not actually be 
looking at your stored iron if 

368
00:20:07,740 --> 00:20:10,680
you have some other. 
You know, like an elevated CRP 

369
00:20:10,680 --> 00:20:16,400
or bacteria or virus or 
injecting, you know, gear that 

370
00:20:16,400 --> 00:20:20,480
isn't filtered correctly. 
All those things can can cause 

371
00:20:20,520 --> 00:20:24,480
inflammation and and that might 
give you a false reading for 

372
00:20:24,480 --> 00:20:26,160
ferritin. 
Yeah. 

373
00:20:26,160 --> 00:20:29,120
So I guess kind of going into 
like the blood levels and things

374
00:20:29,120 --> 00:20:33,640
like that as like a younger 
athlete at like I'm 23, so I'm 

375
00:20:33,640 --> 00:20:36,760
still relatively, obviously I'm 
young in the game and I'm still 

376
00:20:36,760 --> 00:20:38,680
the natural athlete. 
So I guess kind of. 

377
00:20:38,970 --> 00:20:41,970
What would you recommend in 
terms of monitoring blood levels

378
00:20:41,970 --> 00:20:45,370
for someone that's kind of not 
having it routinely done or 

379
00:20:45,370 --> 00:20:48,410
things like that? 
I think it's great for everyone 

380
00:20:48,410 --> 00:20:50,690
to get a baseline, just going to
get one test, OK. 

381
00:20:50,890 --> 00:20:53,450
I don't think it's something you
have to do all that often. 

382
00:20:53,450 --> 00:20:55,050
I did them on almost a monthly 
basis. 

383
00:20:55,050 --> 00:20:56,650
I was curious. 
I was a Guinea pig and I was 

384
00:20:56,650 --> 00:21:00,050
gaining and losing weight and 
competing so often that I kind 

385
00:21:00,050 --> 00:21:02,650
of wanted to see what was 
happening and if I implemented 

386
00:21:02,650 --> 00:21:05,450
some protocol to change the 
numbers, I wanted to see if they

387
00:21:05,450 --> 00:21:07,910
were changing. 
So if I knew I was, you know, 

388
00:21:07,910 --> 00:21:11,110
utilizing the right path or 
protocol, I think everybody 

389
00:21:11,110 --> 00:21:13,030
should get a baseline. 
It's a mistake that I made that 

390
00:21:13,030 --> 00:21:15,870
when I was 20 years old. 
I went in and got a blood test 

391
00:21:15,950 --> 00:21:20,630
and I was hypogonatal. 
I had low T, severely low TI had

392
00:21:21,790 --> 00:21:24,790
Verico seals, which is a vein 
that doesn't drain from the 

393
00:21:24,790 --> 00:21:26,390
testicles. 
And so it'll increase the heat 

394
00:21:27,350 --> 00:21:29,230
and and decrease blood 
circulation. 

395
00:21:29,230 --> 00:21:32,550
And so you can compromise your 
testosterone levels that way. 

396
00:21:32,550 --> 00:21:37,860
So and that was after, you know,
I think it was nearly three 

397
00:21:37,860 --> 00:21:42,180
years of training. 
I was went from 145 to 156 

398
00:21:42,180 --> 00:21:44,300
pounds. 
I I just wasn't I wasn't getting

399
00:21:44,300 --> 00:21:46,300
bigger. 
And you might remember from my 

400
00:21:46,780 --> 00:21:49,700
Iceland seminar I kind of opened
talking about the fact that if 

401
00:21:49,780 --> 00:21:51,620
you know, if you're in the gym 
lifting weights and you're not 

402
00:21:51,620 --> 00:21:55,540
gaining any muscle or strength, 
you know, your your coach should

403
00:21:55,540 --> 00:21:57,420
probably tell you to go get a 
blood test because if you're low

404
00:21:57,420 --> 00:21:59,860
T you know you're wasting your 
time. 

405
00:22:00,900 --> 00:22:02,940
Same would be true for women 
trying to lose weight to her 

406
00:22:02,940 --> 00:22:05,620
hypothyroid. 
You need to go in and get a 

407
00:22:05,620 --> 00:22:07,380
blood test. 
And that's not to say that that 

408
00:22:07,380 --> 00:22:12,260
you necessarily need medical 
intervention, that you need to 

409
00:22:12,380 --> 00:22:14,620
to get on testosterone or 
thyroid medication. 

410
00:22:14,620 --> 00:22:18,180
But at least it's an indicator 
that maybe you need to resolve 

411
00:22:18,180 --> 00:22:19,540
sleep apnea. 
Maybe you need to lose some 

412
00:22:19,540 --> 00:22:20,940
weight. 
Maybe you're overtraining you 

413
00:22:20,940 --> 00:22:24,300
know under sleeping all those 
things you know too much fatigue

414
00:22:24,900 --> 00:22:29,820
excessive calorie restriction 
for women in particular lack of 

415
00:22:29,860 --> 00:22:31,860
iodine all those things can 
affect thyroid. 

416
00:22:31,860 --> 00:22:37,910
And and so rambling on I would 
say that everybody should get a 

417
00:22:37,910 --> 00:22:41,630
baseline and historically I used
to pay almost $300.00 for blood 

418
00:22:41,630 --> 00:22:45,790
test or north of that. 
And then along comes Derek from 

419
00:22:45,790 --> 00:22:48,150
more place more dates and starts
Merrick health. 

420
00:22:48,390 --> 00:22:55,950
Marek health.com. 
And he he reached out to me and 

421
00:22:55,950 --> 00:22:58,310
I said what can we do about the 
prices on these blood tests And 

422
00:22:58,310 --> 00:23:03,110
he sharpened his pencil and went
at LabCorp and and they ended up

423
00:23:03,680 --> 00:23:06,400
getting a comprehensive panel. 
The one I used to get throughout

424
00:23:06,400 --> 00:23:11,040
my career and over 100 blood 
tests over a 15 year time span 

425
00:23:12,240 --> 00:23:16,680
for $144.00. 
So that really helped reduce the

426
00:23:16,680 --> 00:23:20,320
barrier to entry being cost. 
And it's very convenient because

427
00:23:20,320 --> 00:23:21,480
it's online. 
You just go to 

428
00:23:21,600 --> 00:23:24,480
standeverything.com and click on
blood test and it and click a 

429
00:23:24,480 --> 00:23:26,480
couple more buttons as it 
directs you to America Health 

430
00:23:27,240 --> 00:23:31,000
and they e-mail you. 
It's called a requisition form 

431
00:23:31,000 --> 00:23:34,570
that you print out and take to 
LabCorp, get your blood test, 

432
00:23:34,690 --> 00:23:36,930
and three to five days later 
they send you the results. 

433
00:23:36,930 --> 00:23:38,850
And the results are reasonably 
easy to read. 

434
00:23:38,850 --> 00:23:42,930
It shows you your score and it 
shows you the range, the 

435
00:23:42,930 --> 00:23:44,650
reference range. 
And so you really only need to 

436
00:23:44,650 --> 00:23:46,890
look at the things that are 
outside of that range, at least 

437
00:23:46,890 --> 00:23:50,810
initially. 
And you may need to consult 

438
00:23:50,810 --> 00:23:55,810
someone, but at least you'll 
have some data to work with and 

439
00:23:55,810 --> 00:23:57,850
that's that would be my 
recommendation out of the gate 

440
00:23:57,850 --> 00:23:59,850
at any age. 
I was working with some high 

441
00:23:59,850 --> 00:24:03,930
school softball players in 
Arizona a couple of summers ago 

442
00:24:04,690 --> 00:24:08,290
and two of the parents told me 
that their girls were decreasing

443
00:24:08,290 --> 00:24:10,130
performance. 
We were measuring their 40 yard 

444
00:24:10,650 --> 00:24:13,810
laser time Sprint and they said 
they were getting slower and 

445
00:24:13,810 --> 00:24:16,570
they were tired and you know, 
they wanted to attribute it to 

446
00:24:16,570 --> 00:24:18,610
school and stress and all this 
other stuff. 

447
00:24:18,610 --> 00:24:22,010
And you know my first question 
was, is what's what's their iron

448
00:24:22,010 --> 00:24:24,150
level? 
That's the most common 

449
00:24:24,150 --> 00:24:27,670
deficiency for high school girls
who are usually in a chloric 

450
00:24:27,670 --> 00:24:30,990
deficit, particularly those that
are training hard, but also 

451
00:24:30,990 --> 00:24:35,190
those that are over restricting 
certain foods And obviously the 

452
00:24:35,190 --> 00:24:38,390
menstrual period that's going to
cause significant iron loss. 

453
00:24:38,750 --> 00:24:42,350
When I say over restricting, it 
means that usually girls will 

454
00:24:42,350 --> 00:24:45,270
demonize red meat. 
There's rear irons at and 

455
00:24:45,750 --> 00:24:49,890
they'll start eating these egg 
white protein powder, tilapia, 

456
00:24:49,890 --> 00:24:55,290
broccoli, peanut butter diets, 
you know, the guru diet and that

457
00:24:55,690 --> 00:24:58,490
you know starts resulting 
particularly for athletes in 

458
00:24:58,490 --> 00:25:00,010
these deficiencies. 
So anemia. 

459
00:25:00,490 --> 00:25:01,930
So we've sent them in for blood 
tests. 

460
00:25:02,290 --> 00:25:06,250
Sure enough they were low on it.
So those are easy things to 

461
00:25:06,250 --> 00:25:09,730
remedy if you know, if you're 
aware of them and that a blood 

462
00:25:09,730 --> 00:25:11,770
test helps you become aware of 
these things. 

463
00:25:11,770 --> 00:25:14,730
Vitamin D levels, obviously. 
I mentioned thyroid levels, 

464
00:25:14,730 --> 00:25:17,880
testosterone information. 
There's a whole host of other 

465
00:25:17,880 --> 00:25:20,720
markers that are of value. 
Obviously your cholesterol is in

466
00:25:20,720 --> 00:25:24,480
there. 
Your blood sugar sensitivity, H,

467
00:25:24,520 --> 00:25:27,960
A1C, fasted glucose, fasted 
insulin, triglycerides, all 

468
00:25:27,960 --> 00:25:31,160
those things important for blood
sugars. 

469
00:25:31,920 --> 00:25:34,000
It's all in there. 
It's it's pretty, pretty 

470
00:25:34,000 --> 00:25:36,200
comprehensive and pretty useful.
So I would suggest at least 

471
00:25:36,200 --> 00:25:38,440
getting a test as a baseline and
then seeing where you need to go

472
00:25:38,440 --> 00:25:41,010
from there. 
Yeah, I think I had one a couple

473
00:25:41,010 --> 00:25:43,970
years ago and I I did kind of go
through it and try to figure out

474
00:25:43,970 --> 00:25:45,290
what everything meant at the 
time. 

475
00:25:45,290 --> 00:25:47,450
And obviously I was still in 
school, so I was still learning.

476
00:25:48,290 --> 00:25:51,250
I do know there's multiple like 
signs and symptoms and 

477
00:25:51,250 --> 00:25:54,450
biomarkers for like anemia is 
pretty obvious for a lot of 

478
00:25:54,450 --> 00:25:58,650
reasons and low testosterone. 
But I guess what are, what are 

479
00:25:58,650 --> 00:26:02,090
some of the things for like a 
high hematocrit level that can 

480
00:26:02,090 --> 00:26:07,170
kind of show up well that might 
end up in a little bit of 

481
00:26:08,320 --> 00:26:11,960
tiredness as well that's blood 
thickness, might increase your 

482
00:26:11,960 --> 00:26:15,760
blood pressure. 
And again, the reason for a 

483
00:26:15,760 --> 00:26:17,560
blood test is because maybe you 
don't know. 

484
00:26:18,680 --> 00:26:22,680
I often will talk about like I 
said Mark Bell's podcast a while

485
00:26:22,680 --> 00:26:26,360
back and I was talking about how
LDL is an independent risk 

486
00:26:26,360 --> 00:26:29,160
factor for cardiovascular 
disease and that reducing 

487
00:26:29,600 --> 00:26:33,040
saturated fat is an effective 
way to lower LDL. 

488
00:26:33,080 --> 00:26:35,680
And of course, there's always 
some 20 something year old guy 

489
00:26:35,680 --> 00:26:39,040
or 30 something year old guy 
that's like, oh, I eat steak and

490
00:26:39,040 --> 00:26:41,280
eggs and butter every single day
and I feel fine. 

491
00:26:42,000 --> 00:26:45,120
Well, you don't feel 
athrosporotic plaque 

492
00:26:45,120 --> 00:26:48,520
progression. 
The average age of a first heart

493
00:26:48,520 --> 00:26:53,440
attack is 65 and that's plaque 
that's accumulated for 40 years.

494
00:26:54,280 --> 00:26:58,120
And so I'm advising people on 
things that are kind of beyond 

495
00:26:59,160 --> 00:27:01,160
their concern, I guess, at that 
moment. 

496
00:27:01,160 --> 00:27:05,200
But it it it, it's wise to pay 
attention so that when you get 

497
00:27:05,200 --> 00:27:09,220
to be my agents, you know you 
don't have, because you can't 

498
00:27:09,260 --> 00:27:12,980
reverse atherosclerotic plaque. 
There's no way. 

499
00:27:12,980 --> 00:27:15,900
Once you have calcification in 
your arteries, there's no 

500
00:27:16,820 --> 00:27:18,380
currently there's no treatment 
for that. 

501
00:27:18,460 --> 00:27:20,820
And so best thing to do is avoid
it in the first place. 

502
00:27:21,820 --> 00:27:23,820
Yeah. 
And I think you're kind of a 

503
00:27:23,820 --> 00:27:26,380
pretty good example of longevity
in the sport. 

504
00:27:26,380 --> 00:27:29,660
I mean, obviously you're not 
competing anymore, but you're 

505
00:27:29,660 --> 00:27:33,260
still training relatively heavy 
for what you've done in the past

506
00:27:33,300 --> 00:27:37,370
and I guess kind of. 
In terms of like the training 

507
00:27:37,370 --> 00:27:41,170
aspect of it, I noticed you 
don't use knee sleeves when you 

508
00:27:41,170 --> 00:27:44,090
train. 
I think the post you just posted

509
00:27:44,090 --> 00:27:47,890
not too long ago is like the 
belt was 600 and to me that just

510
00:27:47,890 --> 00:27:50,290
seems like it would be painful 
even at this age. 

511
00:27:50,290 --> 00:27:53,170
So kind of maybe what are some 
of the things that have helped 

512
00:27:53,170 --> 00:27:56,290
you kind of maintain joint 
function and things like that? 

513
00:27:57,090 --> 00:27:59,690
Well, I had terrible joints 
throughout my powerlifting 

514
00:27:59,690 --> 00:28:02,570
career for almost 10 years. 
I had chronic tendonitis in my 

515
00:28:02,570 --> 00:28:05,880
knees and my hips to the point 
where I had a two different 

516
00:28:05,880 --> 00:28:09,320
surgeons do MRI's and told me I 
needed hip replacement surgery. 

517
00:28:09,400 --> 00:28:13,600
So most of that was overtraining
and a lack of I think 

518
00:28:13,600 --> 00:28:16,840
preventative medicine. 
I say an ounce of prevention is 

519
00:28:16,840 --> 00:28:20,320
worth a pound of cure. 
I did a video called Keys to 

520
00:28:20,320 --> 00:28:26,200
Pain Free Knees on my YouTube 
and it it really follows a lot 

521
00:28:26,200 --> 00:28:30,910
of the pain and science 
originating out of Doctor 

522
00:28:30,910 --> 00:28:36,910
Laramar Mosley's explained pain 
in Australia, which has been 

523
00:28:36,910 --> 00:28:40,750
popularized by Austin the Rocky 
and Jordan Faganbaum from 

524
00:28:41,110 --> 00:28:42,990
Barbell Medicine. 
They do a fantastic job without 

525
00:28:42,990 --> 00:28:47,670
talking about pain and how to 
prevent it, how to rehabilitate 

526
00:28:47,670 --> 00:28:52,590
from an injury or pain. 
And and really the fundamentals 

527
00:28:52,590 --> 00:28:55,430
are that at some point if you 
have an injury or have pain, you

528
00:28:55,430 --> 00:28:58,280
need to eliminate the source. 
That doesn't mean you have to 

529
00:28:58,280 --> 00:29:00,600
stop dead lifting. 
If you hurt your back dead 

530
00:29:00,600 --> 00:29:02,560
lifting, it just means you need 
to reduce the weight and range 

531
00:29:02,560 --> 00:29:06,880
of motion or utilize, you know, 
different exercises through the 

532
00:29:06,880 --> 00:29:10,760
same movement pattern that 
provides less load, that can 

533
00:29:10,760 --> 00:29:14,720
allow you to put tons and tons 
of blood in that in that area 

534
00:29:14,720 --> 00:29:17,920
that's that's causing pain. 
Greg Knuckles referred to it as 

535
00:29:17,920 --> 00:29:20,280
kinesophobia. 
When people would stop moving 

536
00:29:20,320 --> 00:29:23,280
because they had pain, it's 
exactly the opposite of what you

537
00:29:23,280 --> 00:29:25,810
want to do. 
You want to keep moving when you

538
00:29:25,810 --> 00:29:28,290
stop moving of course and the 
muscles atrophy and the range of

539
00:29:28,290 --> 00:29:32,250
motion starts to decline and 
that's just going to lead to 

540
00:29:32,250 --> 00:29:36,370
more pain. 
And you know, Greg also said 

541
00:29:36,370 --> 00:29:38,930
that chiropractics and physical 
therapy or maybe better than 

542
00:29:38,930 --> 00:29:42,530
nothing, but they pale in 
comparison to any kind of 

543
00:29:42,530 --> 00:29:43,770
movement. 
That's what we see in the 

544
00:29:43,770 --> 00:29:46,810
research and that's not an 
indictment on chiropractic for 

545
00:29:46,810 --> 00:29:50,010
physical therapists. 
It's just that the idea that 

546
00:29:50,410 --> 00:29:55,430
that you can be fixed in what I 
call passive therapies or manual

547
00:29:55,430 --> 00:29:57,630
therapies, it has minimal 
evidence. 

548
00:29:58,310 --> 00:30:02,750
What a good therapist can do is 
what I say facilitate movement. 

549
00:30:02,830 --> 00:30:07,470
They can work with you such that
you have a decreased sensation 

550
00:30:07,470 --> 00:30:11,230
of pain so that you're able to 
move more freely and it's that 

551
00:30:11,230 --> 00:30:15,230
movement as mentioned that is 
the pathway to healing. 

552
00:30:15,230 --> 00:30:18,950
So you eliminate the source, 
find pain free movements and 

553
00:30:18,950 --> 00:30:22,980
everybody has a different they 
call point to the entry there as

554
00:30:22,980 --> 00:30:27,140
to how much and what range of 
motion and how often, and then 

555
00:30:27,140 --> 00:30:35,020
move and move early and often. 
And Doctor Keith Barr has a 

556
00:30:35,020 --> 00:30:38,420
protocol where he suggests you 
do 10 minutes three times a day,

557
00:30:38,540 --> 00:30:41,420
much similar to what I mentioned
with the 10 minute walk or 

558
00:30:41,420 --> 00:30:44,620
recumbent bike for 10 minutes. 
I did that when I was working 

559
00:30:44,620 --> 00:30:48,540
with Mark Bell in 2010. 
I put a recumbent bike in my 

560
00:30:48,540 --> 00:30:52,720
room and at the hotel I was 
staying at, and I would get up 

561
00:30:52,720 --> 00:30:54,640
in the morning and I would do 
four. 

562
00:30:54,960 --> 00:30:56,760
Actually, it was just after 
breakfast, lunch and dinner at 

563
00:30:56,760 --> 00:31:01,760
the time, but I would do, you 
know, 40 seconds of spin against

564
00:31:01,760 --> 00:31:03,760
a modest tension that would rest
for 20 seconds. 

565
00:31:03,760 --> 00:31:05,400
I would do that 10 times and 
take 10 minutes. 

566
00:31:06,040 --> 00:31:08,320
When I got off the bike, I had a
significant amount of blood in 

567
00:31:08,320 --> 00:31:09,880
my knees and hips. 
You know, you walk almost like 

568
00:31:09,880 --> 00:31:13,200
you had a little baby pump from 
training legs, but I would do 

569
00:31:13,200 --> 00:31:14,840
that three times a day and 
that's what keep ours 

570
00:31:14,840 --> 00:31:17,280
recommendation is just do that 
about six hours apart three 

571
00:31:17,280 --> 00:31:22,840
times a day Vastly helps with 
collageny synthesis and and of 

572
00:31:22,840 --> 00:31:25,560
course the blood flow, you know 
those joints, the cartilaginous 

573
00:31:25,560 --> 00:31:28,800
joints, they aren't innervated 
by capillaries. 

574
00:31:28,800 --> 00:31:31,600
So you don't have direct blood 
flow to those areas. 

575
00:31:31,600 --> 00:31:35,200
The way that the blood gets to 
those areas is through a 

576
00:31:35,200 --> 00:31:37,320
pressure gradient. 
And that only happens when 

577
00:31:37,320 --> 00:31:42,600
you're moving that joint and 
that joint acts like a sponge 

578
00:31:42,600 --> 00:31:48,270
and when you move it also will 
take the waste products away in 

579
00:31:48,270 --> 00:31:50,630
the lymphatic system which 
doesn't have a pump, you know it

580
00:31:50,630 --> 00:31:53,950
needs move. 
Talked about this my rants as 

581
00:31:53,950 --> 00:31:57,110
well. 
And so another thing that I do 

582
00:31:57,110 --> 00:32:00,630
now remember I mentioned that 
that that was kind of pain rehab

583
00:32:00,910 --> 00:32:03,310
speech there. 
My my protocol for pain rehab. 

584
00:32:04,070 --> 00:32:06,510
Another thing that I do now 
though, in particular at my age,

585
00:32:07,470 --> 00:32:11,270
I move a lot. 
Sled work, swimming, you know, 

586
00:32:11,270 --> 00:32:12,750
anything that gets you moving a 
lot. 

587
00:32:13,370 --> 00:32:16,930
The assault bike is fantastic. 
I can't say enough about the 

588
00:32:16,930 --> 00:32:18,370
assault bike. 
It's extraordinary for, 

589
00:32:18,690 --> 00:32:21,650
especially as you get to be my 
age and speed becomes something 

590
00:32:21,650 --> 00:32:23,450
that declines at such a rapid 
rate. 

591
00:32:23,890 --> 00:32:26,450
You know, powers is just gone at
this age. 

592
00:32:26,490 --> 00:32:30,050
The idea of me doing it and I do
pliers, I do box jumps, but I 

593
00:32:30,050 --> 00:32:34,170
only jump up, I don't jump down.
You have to watch the the 

594
00:32:34,730 --> 00:32:37,370
eccentric impact, especially 
with athletes. 

595
00:32:38,210 --> 00:32:41,170
But one of the big things I do 
now is I don't lift as heavy as 

596
00:32:41,170 --> 00:32:44,120
often. 
So when you know I'm pulling 

597
00:32:44,120 --> 00:32:47,520
heavy, I'll only deadlift heavy 
once every four or five weeks 

598
00:32:48,200 --> 00:32:49,760
and I won't do as many heavy 
reps. 

599
00:32:49,760 --> 00:32:52,920
I might work up to a top single,
but then I'm I'm going back down

600
00:32:52,920 --> 00:32:59,560
to 70% load for for reps And the
way that I build my deadlift is 

601
00:32:59,560 --> 00:33:03,560
I use less fatiguing exercises 
that that can transfer. 

602
00:33:04,160 --> 00:33:08,520
My two favorite currently is the
SSB bar box squat. 

603
00:33:10,120 --> 00:33:13,040
I actually like Kabuki's 
Transformer Bar much better. 

604
00:33:13,040 --> 00:33:15,240
It allows me to lean forward at 
more of an angle. 

605
00:33:15,240 --> 00:33:19,120
The SSB if you lean forward, 
it's going to curl your it's 

606
00:33:19,120 --> 00:33:22,920
going to end up in your lap. 
You know, that's a tough bar. 

607
00:33:23,040 --> 00:33:28,440
That is a tough bar. 
I do a little bit of it, but I 

608
00:33:28,960 --> 00:33:31,320
so I like the box squat, mainly 
because I don't accumulate as 

609
00:33:31,320 --> 00:33:33,520
much fatigue because I'm not 
reversing the weight at the 

610
00:33:33,520 --> 00:33:37,480
bottom and it's that it's kind 
of that stretch reflex. 

611
00:33:38,070 --> 00:33:41,830
Also because I dissipate the 
stored elastic energy that you 

612
00:33:41,830 --> 00:33:43,550
would get from a squat, the 
stretch reflex. 

613
00:33:43,990 --> 00:33:45,790
And when you're doing a 
deadlift, when you're 

614
00:33:45,790 --> 00:33:48,270
specifically squatting to 
transfer from to the deadlift, 

615
00:33:48,910 --> 00:33:53,030
you want to sit and make sure 
that you don't aren't bouncing 

616
00:33:53,030 --> 00:33:55,270
out of the hole because you 
don't have that in the deadlift.

617
00:33:55,990 --> 00:33:59,270
And the other exercise I really 
like is the Cambridge bar. 

618
00:33:59,270 --> 00:34:04,230
Good morning off of pins or I 
use spud straps so it's not 

619
00:34:04,230 --> 00:34:08,389
quite as noisy, and I'll drop 
the eccentric into the straps 

620
00:34:08,510 --> 00:34:11,750
and you'll see that I just kind 
of crash it down and then mostly

621
00:34:11,750 --> 00:34:13,670
do the concentric. 
And since the concentration 

622
00:34:13,670 --> 00:34:16,150
moves slow and heavy and it's 
kind of at the pace of a 

623
00:34:16,150 --> 00:34:18,830
deadlift, I'm getting a similar 
grind. 

624
00:34:20,030 --> 00:34:21,830
And so that transfers very well 
for me. 

625
00:34:21,830 --> 00:34:25,679
But it's all hamstrings and 
glutes. 

626
00:34:25,679 --> 00:34:30,199
And so those two, if I can, if I
can increase weight on those two

627
00:34:30,199 --> 00:34:32,960
exercises over the course of 
four or five weeks, my dead lift

628
00:34:32,960 --> 00:34:34,719
to go up. 
Then I go back to those 

629
00:34:34,719 --> 00:34:38,280
exercises for another four or 
five weeks, and then I test my 

630
00:34:38,280 --> 00:34:39,800
strength on the dead lift in the
squad. 

631
00:34:39,880 --> 00:34:45,080
I I use those for my workouts to
minimize the fatigue and the 

632
00:34:45,080 --> 00:34:48,760
injury potential, or at least 
the accumulation of maybe 

633
00:34:50,320 --> 00:34:52,159
tendonitis or any of those kinds
of things. 

634
00:34:52,969 --> 00:34:57,050
And then I always complete the 
workout with lots of movement. 

635
00:34:57,050 --> 00:35:00,090
So I might go up and do tons and
tons of reps just with the band 

636
00:35:00,090 --> 00:35:04,450
for extensions or curls or, you 
know, hyperextension movement 

637
00:35:04,450 --> 00:35:08,290
with a little band and just and 
just pump out like five sets of 

638
00:35:08,290 --> 00:35:11,370
20 and just do 100 reps And 
these aren't intended to be 

639
00:35:11,370 --> 00:35:14,330
anywhere close to failure. 
They're just intended to pump a 

640
00:35:14,330 --> 00:35:16,930
ton of blood into those areas. 
And so the next day I feel 

641
00:35:17,170 --> 00:35:20,250
pretty damn good. 
Yeah, that that's kind of, I'm 

642
00:35:20,250 --> 00:35:21,890
honestly, that's kind of 
reassuring here from my 

643
00:35:21,890 --> 00:35:25,650
perspective because like SSB box
watts are one of my favorite 

644
00:35:25,650 --> 00:35:28,170
movements. 
And the Cambridge bar good 

645
00:35:28,170 --> 00:35:32,290
mornings have had a lot of help.
And I do like to do, whether 

646
00:35:32,290 --> 00:35:35,930
it's back extensions with like a
mini band around my neck or like

647
00:35:35,930 --> 00:35:39,130
a shit load of reverse hypers 
and just pump up that back and 

648
00:35:39,130 --> 00:35:42,850
then my back's super pumped up. 
But the next day I feel 

649
00:35:42,970 --> 00:35:45,410
absolutely great. 
And in the past that would be 

650
00:35:45,450 --> 00:35:47,730
done for like a week, right? 
Right. 

651
00:35:49,020 --> 00:35:51,980
Yeah. 
And then kind of going back to 

652
00:35:52,260 --> 00:35:54,820
I, I'm a big believer in 
movement as medicine as well. 

653
00:35:55,660 --> 00:35:59,140
I think there's a big disconnect
between like physical therapists

654
00:35:59,140 --> 00:36:01,860
and like the world of health and
fitness these days. 

655
00:36:01,860 --> 00:36:03,220
And I think it's starting to get
better. 

656
00:36:03,620 --> 00:36:07,980
I I know some people are like, 
this is the argument about icing

657
00:36:07,980 --> 00:36:10,420
injuries and stuff or whatnot. 
I kind of want to hear your 

658
00:36:10,420 --> 00:36:16,520
opinion on that. 
Even the inventor of rice rest 

659
00:36:16,560 --> 00:36:20,680
ice compression elevation has 
said that ice is no longer he 

660
00:36:20,680 --> 00:36:23,840
wishes he'd never said that. 
And we know that because it 

661
00:36:23,840 --> 00:36:29,080
inhibits blood flow and as we 
just discussed the blood flow is

662
00:36:29,080 --> 00:36:33,680
critical and so no, we don't ice
injuries and we don't ice post 

663
00:36:33,680 --> 00:36:39,200
workout because that increase or
decreases the hypertrophy 

664
00:36:39,200 --> 00:36:41,560
response. 
It can blunt hypertrophy for the

665
00:36:41,560 --> 00:36:46,330
same reason that kind of acute 
inflammatory response to 

666
00:36:46,330 --> 00:36:48,370
training is necessary and 
beneficial. 

667
00:36:48,970 --> 00:36:55,450
It triggers the cascade of 
hormones that and brings a lot 

668
00:36:55,450 --> 00:37:00,050
of blood to the area and that's 
what you're trying to to the 

669
00:37:00,050 --> 00:37:01,690
effect you're trying to have 
when you train. 

670
00:37:01,690 --> 00:37:04,610
So so no icing immediately post 
training. 

671
00:37:04,970 --> 00:37:07,970
I was giving a seminar recently 
at Southern Methodist University

672
00:37:07,970 --> 00:37:11,340
to their football team and 
coaches and I have a slide that 

673
00:37:11,340 --> 00:37:15,300
says things that make you weak. 
And on there I talk about things

674
00:37:15,300 --> 00:37:20,580
like antacids, anti 
inflammatories, taking lots of 

675
00:37:20,580 --> 00:37:26,820
end saves, metformin of all 
things things like and on there.

676
00:37:26,820 --> 00:37:32,980
I put ice in post workout very 
specific about that because then

677
00:37:32,980 --> 00:37:34,780
one of the lineman raised his 
hand. 

678
00:37:34,780 --> 00:37:38,220
He said, well, our coaches have 
us ice sometimes. 

679
00:37:38,260 --> 00:37:40,540
They know day before game. 
And I said, well, that's a 

680
00:37:40,540 --> 00:37:44,220
different scenario. 
That's psychologically, if you 

681
00:37:44,220 --> 00:37:47,420
feel pain, it might inhibit your
performance ability. 

682
00:37:48,020 --> 00:37:49,580
Your body's very protective that
way. 

683
00:37:49,620 --> 00:37:52,140
Your brain is very protective of
your body that way. 

684
00:37:53,940 --> 00:37:56,340
I didn't go into it in depth 
when we were talking about pain 

685
00:37:56,340 --> 00:37:58,420
science. 
We talked to Lara Malmosa and 

686
00:37:58,540 --> 00:38:04,300
Barbell Medicine. 
They they support what's called 

687
00:38:04,300 --> 00:38:10,060
a biopsychosocial method of pain
and their psychology is is 

688
00:38:10,220 --> 00:38:13,860
significant part of pain 
rehabilitation and when you have

689
00:38:13,860 --> 00:38:18,900
a some sort of pain or injury 
your brain will be over 

690
00:38:18,900 --> 00:38:24,860
protected and some of the manual
therapy or ice or those kinds of

691
00:38:24,860 --> 00:38:30,020
passive therapies may 
desensitize that signal from the

692
00:38:30,020 --> 00:38:33,060
brain to the location that 
you're feeling pain to such a 

693
00:38:33,060 --> 00:38:36,460
degree that it it member again I
said facilitates movement 

694
00:38:37,380 --> 00:38:39,260
whether that's chiropractor 
physical therapist or any of 

695
00:38:39,260 --> 00:38:45,100
those passive therapies and that
movement's important And so 

696
00:38:46,260 --> 00:38:49,500
that's something that you might 
use ice for if you have a game 

697
00:38:49,500 --> 00:38:51,740
tomorrow and you're still 
feeling extraordinary amount of 

698
00:38:51,740 --> 00:38:54,820
pain might not be a bad idea to 
take an ice back and relieve 

699
00:38:54,820 --> 00:38:59,540
some of that psychological 
trauma because you know you got 

700
00:38:59,540 --> 00:39:01,340
a ball out tomorrow because 
that's the game and there's 

701
00:39:01,340 --> 00:39:05,340
nothing else you can do. 
So under those circumstances I I

702
00:39:05,340 --> 00:39:08,400
recommend that people do 
whatever it takes and maybe and 

703
00:39:08,400 --> 00:39:11,880
it's largely placebo but if you 
think it works, it works. 

704
00:39:11,880 --> 00:39:15,840
We know that about placebo. 
It's that's a tool that that is 

705
00:39:15,840 --> 00:39:17,840
very beneficial to use if you're
able to. 

706
00:39:18,600 --> 00:39:21,480
And so that's my that's my 
speech on ice. 

707
00:39:21,480 --> 00:39:23,600
Interesting enough I just had 
that conversation with John 

708
00:39:23,600 --> 00:39:25,560
Jones. 
You know I'm down in Albuquerque

709
00:39:25,640 --> 00:39:29,400
getting him ready for the steep 
a Miocic fight at Madison Square

710
00:39:29,400 --> 00:39:32,520
Garden November 11th. 
And so he was asking about the 

711
00:39:32,520 --> 00:39:33,440
same thing. 
They're not. 

712
00:39:33,480 --> 00:39:36,320
We should go do cryotherapy or 
get ice tanks and ice baths, and

713
00:39:37,190 --> 00:39:41,670
I made that distinction between 
when and what for certainly not 

714
00:39:41,670 --> 00:39:47,630
post workout. 
And possibly if you're 

715
00:39:47,630 --> 00:39:51,870
experiencing pain and you want 
to improve your performance in 

716
00:39:51,870 --> 00:39:53,870
the short term that it could be 
a benefit. 

717
00:39:54,510 --> 00:39:56,590
Yeah. 
And I I do know that I I learned

718
00:39:56,590 --> 00:39:59,830
not too long ago that kind of 
ibuprofen and other and says 

719
00:39:59,830 --> 00:40:02,790
they kind of almost work so well
that it just stops the recovery 

720
00:40:02,790 --> 00:40:06,080
process so. 
Kind of what I recommend to 

721
00:40:06,080 --> 00:40:08,760
athletes that have have like a 
little bit too much inflammation

722
00:40:08,760 --> 00:40:12,760
is like turmeric because it can 
kind of just reduce into like a 

723
00:40:12,760 --> 00:40:15,400
natural inflammation level. 
And so I found benefits from 

724
00:40:15,400 --> 00:40:20,800
turmeric and I actually did a 
project in my internship about 

725
00:40:21,000 --> 00:40:23,720
trying to blend turmeric with 
palmers because it's not 

726
00:40:24,120 --> 00:40:26,600
necessarily like by available in
powder form as well. 

727
00:40:26,960 --> 00:40:28,920
So that was kind of interesting.
Interesting. 

728
00:40:29,320 --> 00:40:34,440
Yeah. 
And then I guess kind of going 

729
00:40:34,560 --> 00:40:38,200
back into, I guess you were 
saying with being with John 

730
00:40:38,200 --> 00:40:42,440
Jones, kind of what's your 
approach to training an athlete 

731
00:40:42,440 --> 00:40:46,160
of his caliber versus I guess 
maybe like a college football 

732
00:40:46,160 --> 00:40:49,960
team? 
Yeah, or a college football team

733
00:40:49,960 --> 00:40:54,560
would be another example. 
Bunny Morris. 

734
00:40:54,680 --> 00:40:56,160
Some people might recognize the 
name. 

735
00:40:56,160 --> 00:40:58,000
He's a legend in that appeal. 
Football he's. 

736
00:40:58,680 --> 00:41:01,240
Been a my coach at a strength 
conditioning coach at 

737
00:41:01,240 --> 00:41:06,400
Pittsburgh, I think the 
Cleveland Browns and then now at

738
00:41:06,440 --> 00:41:10,560
Arizona. 
And he he said something one 

739
00:41:10,560 --> 00:41:13,520
time. 
He said that at that level 

740
00:41:13,520 --> 00:41:15,520
probably one of the most 
important thing you do is get to

741
00:41:15,520 --> 00:41:17,360
the gym on time and turn the 
lights on. 

742
00:41:17,360 --> 00:41:22,760
And he said that a good coach 
just learns how to stay out of 

743
00:41:22,760 --> 00:41:26,120
the way and not, you know, not 
do more harm than good. 

744
00:41:26,630 --> 00:41:28,990
I got to be honest with you, a 
lot of the pro athletes that I 

745
00:41:28,990 --> 00:41:32,190
work with you don't. 
It's nothing that comes out of 

746
00:41:32,190 --> 00:41:36,310
the the CSCS certification from,
you know, the NSCA. 

747
00:41:37,430 --> 00:41:39,030
Those aren't the things that 
you're dealing with. 

748
00:41:39,310 --> 00:41:42,870
These guys are already strong, 
well conditioned, well 

749
00:41:42,910 --> 00:41:46,790
disciplined, extraordinary 
athletes, genetically, you know,

750
00:41:46,910 --> 00:41:49,630
predisposition for their sport 
and it's just incredible. 

751
00:41:51,310 --> 00:41:56,850
A lot of it is is trying to. 
Have them avoid doing things 

752
00:41:56,850 --> 00:41:58,410
that might actually harm their 
performance. 

753
00:41:58,970 --> 00:42:01,130
I mentioned strength is never 
weakness and things that make 

754
00:42:01,130 --> 00:42:05,410
you weak. 
It's kind of like they get 

755
00:42:05,410 --> 00:42:08,090
distracted by the shiny object 
syndrome I've been saying for 

756
00:42:08,090 --> 00:42:09,490
years And they said, what about 
that? 

757
00:42:09,490 --> 00:42:12,330
What about that? 
And these individuals have 

758
00:42:12,330 --> 00:42:14,610
limited physical capital and 
they have a lot of demands on 

759
00:42:14,610 --> 00:42:16,890
that capital. 
And so really what you're trying

760
00:42:16,890 --> 00:42:20,970
to do is optimize the ability to
recover and not get them to 

761
00:42:20,970 --> 00:42:23,810
waste their time on things that 
could be better spent. 

762
00:42:24,250 --> 00:42:27,810
Either recovering or training. 
And so I'm cautious not to 

763
00:42:27,810 --> 00:42:31,330
overload them and get them 
distracted or doing things that 

764
00:42:31,410 --> 00:42:33,130
just really don't provide a 
return. 

765
00:42:33,130 --> 00:42:35,890
Unless of course it's some of 
them are superstitious that 

766
00:42:35,890 --> 00:42:37,330
particular things they like to 
do. 

767
00:42:37,770 --> 00:42:39,850
And as long as it isn't hurting 
their performance, then you 

768
00:42:39,890 --> 00:42:42,330
going to be cautious to, you 
know, allow them to do the 

769
00:42:42,330 --> 00:42:48,370
things that make them feel good.
But you know the standard thing 

770
00:42:48,370 --> 00:42:49,970
we think you need to be strong 
enough. 

771
00:42:49,970 --> 00:42:52,890
We think you need to have, you 
know, sufficient conditioning we

772
00:42:52,890 --> 00:42:56,960
think you have, need to have. 
Obviously extraordinary skill 

773
00:42:56,960 --> 00:43:00,880
set and we, you know, endeavor 
to set up a schedule that allows

774
00:43:00,880 --> 00:43:05,840
them to at least gain or 
maintain all of those traits, 

775
00:43:05,840 --> 00:43:09,360
those physical traits. 
And so we'll, you know, as we 

776
00:43:09,360 --> 00:43:11,520
get closer and closer to fight, 
we'll still touch a little bit 

777
00:43:11,520 --> 00:43:13,640
of strength, but we won't do it 
to such degree that it's going 

778
00:43:13,640 --> 00:43:16,280
to create fatigue that'll 
prevent them from doing their 

779
00:43:16,280 --> 00:43:19,680
MMA training. 
You know, the necessary amount 

780
00:43:19,680 --> 00:43:21,960
of cardio. 
But by the same token, we're 

781
00:43:21,960 --> 00:43:23,760
trying not to impede the MMA 
training. 

782
00:43:24,720 --> 00:43:27,560
And just understanding what that
is and having some measurements 

783
00:43:27,560 --> 00:43:32,120
in place in order to to make 
sure that they are progressing, 

784
00:43:32,120 --> 00:43:34,800
they're not going backwards. 
You need to have some testing in

785
00:43:34,800 --> 00:43:36,120
there. 
Whether it's a broad jump for 

786
00:43:36,120 --> 00:43:41,240
strength, you know, whether it's
some intervals that you're doing

787
00:43:41,240 --> 00:43:43,680
for cardiovascular training, 
whether it's swim training or 

788
00:43:44,640 --> 00:43:47,400
even sleds, you know how far and
how much weight are you dragging

789
00:43:47,400 --> 00:43:50,760
in a certain period of time. 
If that's going to be your test,

790
00:43:50,760 --> 00:43:52,840
it should be measurable and 
progressive. 

791
00:43:53,440 --> 00:43:57,040
Or at least maintainable. 
And then you're talking about 

792
00:43:57,040 --> 00:44:00,960
your, you're not getting them 
injured during practice, but 

793
00:44:02,120 --> 00:44:04,960
that's hard. 
That's always kind of a touch 

794
00:44:04,960 --> 00:44:08,040
and go situation and damned if 
you do, damned if you don't. 

795
00:44:08,400 --> 00:44:10,720
You want them to be able to 
practice kind of at the speed of

796
00:44:10,720 --> 00:44:13,520
the game. 
You know, you call, you know, 

797
00:44:13,520 --> 00:44:17,320
sports specific obviously 
without injuring them and that's

798
00:44:17,360 --> 00:44:20,320
that's tough to do. 
One of the things we talked 

799
00:44:20,320 --> 00:44:22,880
about strength, we talked about 
speed, we talked about power, we

800
00:44:22,880 --> 00:44:25,720
talked about skill. 
One of the things that that we 

801
00:44:25,720 --> 00:44:28,560
like to focus on is agility. 
And agility is your ability to 

802
00:44:28,560 --> 00:44:32,680
react to a stimulus. 
And I know some people think you

803
00:44:32,680 --> 00:44:36,520
can train that for fighters by I
think the Pi has a light board 

804
00:44:37,040 --> 00:44:39,160
where you stand there and the 
lights go off and you have to 

805
00:44:39,160 --> 00:44:41,880
touch the light. 
You know, unfortunately, about 

806
00:44:41,880 --> 00:44:44,160
the only thing you get better at
on a light board is a light 

807
00:44:44,200 --> 00:44:46,890
board. 
The same thing would be true of 

808
00:44:47,210 --> 00:44:48,770
doing ladder drills for 
sprinters. 

809
00:44:48,810 --> 00:44:51,610
But the only thing you get 
better at is doing ladder 

810
00:44:51,610 --> 00:44:54,410
drills. 
It really needs to be at that 

811
00:44:54,410 --> 00:44:58,010
point very sports specific, 
which is playing your sport. 

812
00:44:58,970 --> 00:45:02,410
And So what we do is try and 
bring in higher and higher 

813
00:45:02,410 --> 00:45:05,330
levels of fighters. 
You know, I did a video once 

814
00:45:05,330 --> 00:45:10,090
called the The Real Reason Why 
Westside Barbell Athletes Are So

815
00:45:10,090 --> 00:45:12,560
Strong. 
And I discussed the fact that 

816
00:45:12,560 --> 00:45:15,840
you get a whole bunch of savages
into a room together, competing 

817
00:45:15,840 --> 00:45:18,160
against each other day in and 
day out, year in and year out. 

818
00:45:19,320 --> 00:45:20,800
They take things to another 
level. 

819
00:45:21,400 --> 00:45:24,440
So what I found training with 
Flex, he got more out of me than

820
00:45:24,440 --> 00:45:26,360
I could get out of myself. 
It's what I found trained with 

821
00:45:26,360 --> 00:45:28,760
Mark and his team. 
We were competitive. 

822
00:45:28,800 --> 00:45:32,400
We would train harder to to beat
each other than we would if it 

823
00:45:32,400 --> 00:45:35,400
was just a, you know, somebody 
that you were obviously much 

824
00:45:35,440 --> 00:45:37,360
better than and wasn't pushing 
you. 

825
00:45:38,360 --> 00:45:42,050
Things you see become. 
Achievable or real to you? 

826
00:45:43,530 --> 00:45:46,490
Although I trained with Eric's 
photo for years and that never 

827
00:45:46,490 --> 00:45:50,290
became real to me. 
Or achievable, Eric's photo, for

828
00:45:50,290 --> 00:45:51,930
those don't don't know, is the 
original. 

829
00:45:52,450 --> 00:45:56,490
One of the original guys who 
pressed over 700 pounds, 722 

830
00:45:56,490 --> 00:45:59,250
world record at one time was 
Eric's photo. 

831
00:45:59,250 --> 00:46:03,530
He's a freak of adventure. 
At one point when we were 

832
00:46:03,530 --> 00:46:06,530
training together in my garage, 
I realized I couldn't even be 

833
00:46:06,530 --> 00:46:09,850
the strongest guy in my garage. 
It's very humbling, you know. 

834
00:46:10,720 --> 00:46:13,920
You work up to a 600 pound Max 
and he puts another plate on and

835
00:46:13,920 --> 00:46:20,920
does 3 reps you know close grip.
So anyhow that to me. 

836
00:46:20,920 --> 00:46:22,840
And so we start bringing in 
better fighters for John. 

837
00:46:22,840 --> 00:46:27,320
We start flying in guys that are
top level UFC or Bellator 

838
00:46:27,320 --> 00:46:30,280
fighters that maybe a guy with 
the wrestling skill that's 

839
00:46:30,280 --> 00:46:32,760
comparable or better than John's
or a guy that's a professional 

840
00:46:32,760 --> 00:46:37,040
boxer and so John can see the 
speed of the game and and. 

841
00:46:37,520 --> 00:46:40,800
And determine whether or not his
skill set is is ready for the 

842
00:46:40,800 --> 00:46:43,160
ring. 
Yeah, that's that's pretty 

843
00:46:43,160 --> 00:46:45,600
interesting too because when I 
when I had Greg on a couple 

844
00:46:45,600 --> 00:46:49,440
episodes ago, we were kind of 
talking about like the 

845
00:46:49,440 --> 00:46:52,280
environment is kind of the 
biggest thing from West Side I 

846
00:46:52,280 --> 00:46:54,320
think. 
And like it's kind of I'm, I'm a

847
00:46:54,320 --> 00:46:56,840
big proponent of I like to be 
the smallest one in the gym 

848
00:46:56,840 --> 00:46:58,840
because that means I have a 
higher sound to go to. 

849
00:46:59,120 --> 00:47:03,690
So I I kind of like that 
approach and I think that if you

850
00:47:03,690 --> 00:47:06,370
can use that approach and you 
can use that approach in pretty 

851
00:47:06,370 --> 00:47:09,130
much any sport, if you're the 
weakest guy in the room or the 

852
00:47:09,490 --> 00:47:11,610
maybe the dumbest guy in the 
room, you're in the right room. 

853
00:47:12,610 --> 00:47:15,850
You know, for years I've been 
training with two different 

854
00:47:15,850 --> 00:47:17,970
women as part of my training 
crew. 

855
00:47:18,010 --> 00:47:21,770
One of them was Brittany Pryor, 
who was who I think she squatted

856
00:47:21,850 --> 00:47:24,810
560 and deadlifted 565 in 
competition. 

857
00:47:24,810 --> 00:47:28,930
Raw, natural. 
She was a nine time Allamerican 

858
00:47:28,930 --> 00:47:31,970
and shot foot and discus. 
Extraordinarily powerful 

859
00:47:32,010 --> 00:47:34,860
athlete. 
And the other one, Jamie Wynn is

860
00:47:34,980 --> 00:47:37,100
head strength and conditioning 
coach at UNLV. 

861
00:47:37,100 --> 00:47:39,940
She was also formerly at SMU as 
a strength conditioning coach. 

862
00:47:41,100 --> 00:47:44,900
The point is, is that she is 
focused on creating that 

863
00:47:44,900 --> 00:47:48,700
environment for the athletes 
about and even talks to them 

864
00:47:48,700 --> 00:47:49,980
about. 
You know, you can come in 

865
00:47:49,980 --> 00:47:52,100
dragging your ass so you can 
come in ready to, you know, be a

866
00:47:52,100 --> 00:47:55,140
leader and help the team perform
right down to the music. 

867
00:47:56,620 --> 00:48:00,120
She She has all of it. 
You know, measured and 

868
00:48:00,120 --> 00:48:02,600
implemented in order to try and 
get the best performance out of 

869
00:48:02,600 --> 00:48:04,520
the athletes during that hour 
that she's got them. 

870
00:48:05,880 --> 00:48:08,600
The more you invest into that, 
obviously, the more you're going

871
00:48:08,600 --> 00:48:10,120
to get out of it. 
And so she tries to create the, 

872
00:48:10,320 --> 00:48:12,240
the right environment. 
Yeah. 

873
00:48:12,400 --> 00:48:15,360
And so I I guess a question for 
you would be kind of 

874
00:48:15,680 --> 00:48:19,400
backtracking back to the power 
lifting days like during a meat 

875
00:48:19,400 --> 00:48:24,250
prep necessarily like so the 
mental game can be draining 

876
00:48:24,250 --> 00:48:26,650
towards the end of prep when the
fatigue start setting in. 

877
00:48:26,650 --> 00:48:29,770
What we're kind of some of the 
maybe like the mantras you went 

878
00:48:29,770 --> 00:48:33,130
by or some of the cues in your 
head that kind of helped you to 

879
00:48:33,130 --> 00:48:35,850
maintain that level of like 
energy. 

880
00:48:37,210 --> 00:48:39,370
Yeah, well I you know, neat 
thing about power lifting is 

881
00:48:39,370 --> 00:48:42,290
that you can eat all you want 
for most people. 

882
00:48:42,290 --> 00:48:45,130
I know some people try and make 
weight glasses, but I, you know,

883
00:48:45,130 --> 00:48:47,890
I was never that far above my 
weight class that it wasn't a 

884
00:48:47,890 --> 00:48:50,330
pretty easy water country. 
The heaviest cyber. 

885
00:48:51,410 --> 00:48:55,930
Got was in the low two 80s when 
I was training for a 275 meet. 

886
00:48:56,730 --> 00:48:59,370
I did get over 300 pounds on a 
few occasions, but it wasn't, 

887
00:48:59,890 --> 00:49:02,090
you know, that's the concept 
with the idea of trying to cut 

888
00:49:02,090 --> 00:49:04,450
weight. 
One was for the world's 

889
00:49:04,450 --> 00:49:06,330
strongest pro body. 
But the weight classes didn't 

890
00:49:06,330 --> 00:49:11,970
matter of course. 
So I I track everything. 

891
00:49:11,970 --> 00:49:14,730
I have a Excel spreadsheet. 
I know some people like to use 

892
00:49:14,730 --> 00:49:17,430
apps, but I. 
I look at apps kind of like junk

893
00:49:17,430 --> 00:49:19,750
drawers in the kitchen. 
It's once you put something in 

894
00:49:19,750 --> 00:49:22,030
there, you know it's it's out of
sight, out of mind. 

895
00:49:23,070 --> 00:49:25,310
I have a Excel spreadsheet piece
of paper. 

896
00:49:25,310 --> 00:49:28,270
It's just piece of paper with 
some boxes on them and I put the

897
00:49:28,310 --> 00:49:31,590
days of the days of the month 
across the the top and I put 

898
00:49:31,590 --> 00:49:34,190
this list of things down on the 
left hand side and it preludes, 

899
00:49:34,190 --> 00:49:36,470
you know things like my 
supplements and vitamins and my 

900
00:49:36,470 --> 00:49:39,390
gear, but it also includes my 
morning weight, my night weight,

901
00:49:39,870 --> 00:49:42,510
my hours of sleep. 
But I trained that day with my 

902
00:49:42,510 --> 00:49:46,640
top sets were and I that chart. 
You know, gets filled up with a 

903
00:49:46,640 --> 00:49:50,640
bunch of numbers and X's and 
check Marks and and at least I 

904
00:49:50,640 --> 00:49:54,920
know if I'm meeting all of 
those, all those requirements, 

905
00:49:54,920 --> 00:49:57,000
all the things that I want to do
to get ready for the competition

906
00:49:57,640 --> 00:50:01,080
and it's so regimented and 
consistent. 

907
00:50:01,080 --> 00:50:06,480
The time I train, what I train, 
I even would get the same bars 

908
00:50:06,480 --> 00:50:08,640
that I would be using in 
competition. 

909
00:50:08,640 --> 00:50:10,480
If I was going to go to a 
competition, I would make sure I

910
00:50:10,480 --> 00:50:13,470
found out ahead of time. 
Exactly which bar is it? 

911
00:50:13,470 --> 00:50:15,470
An Okie bar? 
Is it a Texas debit bar? 

912
00:50:15,470 --> 00:50:17,430
You know, And then I would make 
sure I had that bar. 

913
00:50:18,190 --> 00:50:20,710
If it's is it a £55 squat bar? 
Because you know those are 

914
00:50:20,710 --> 00:50:24,230
thicker than the £45 bars and so
you want to be training with 

915
00:50:24,230 --> 00:50:27,430
that. 
And so the monolith, same thing.

916
00:50:27,430 --> 00:50:29,670
If I'm going to lift out a 
monolith, I want to know. 

917
00:50:30,550 --> 00:50:33,990
So I just made sure that I tried
to replicate meet day. 

918
00:50:34,430 --> 00:50:37,510
I would time all of my rest 
periods so that I would have a 

919
00:50:37,790 --> 00:50:40,070
chair to sit in and and 
everything was on the clock. 

920
00:50:40,800 --> 00:50:43,240
And so I I just tried to 
replicate it as best I could. 

921
00:50:43,240 --> 00:50:44,600
So I got there with no 
surprises. 

922
00:50:44,600 --> 00:50:46,840
So I'm obviously extremely 
disciplined with my diet. 

923
00:50:46,840 --> 00:50:48,600
So I don't have any distractions
in that regard. 

924
00:50:49,360 --> 00:50:51,120
When I travel, I would take my 
food with me. 

925
00:50:52,480 --> 00:50:56,320
Many times I have flown out to 
World's Strongest Man 

926
00:50:56,320 --> 00:50:58,400
competitions ahead of time to 
help off the war. 

927
00:50:58,400 --> 00:51:03,200
Or Brian Shaw. 
Get ready for a competition by, 

928
00:51:03,280 --> 00:51:05,360
you know, going to grocery 
shopping and setting up with an 

929
00:51:05,360 --> 00:51:08,200
Airbnb and just making sure they
had everything they need for the

930
00:51:08,200 --> 00:51:11,340
week. 
Because more recently I'm 

931
00:51:11,340 --> 00:51:13,700
working with some of the 
wrestlers from the women's 

932
00:51:15,460 --> 00:51:19,660
Olympic wrestling team and one 
of them traveled internationally

933
00:51:19,660 --> 00:51:23,740
recently and did not take meals 
with her, ate something local 

934
00:51:23,940 --> 00:51:29,340
and got to got food poisoned 
with diarrhea and vomiting, lost

935
00:51:29,340 --> 00:51:32,860
like 7 pounds and was supposed 
to be a shoe in for the gold and

936
00:51:32,860 --> 00:51:36,180
ended up with the bronze. 
You know, kudos to her under 

937
00:51:36,180 --> 00:51:38,540
those conditions to still 
perform at that level, but. 

938
00:51:40,260 --> 00:51:42,500
You know, my concern obviously 
was the fact that she didn't 

939
00:51:42,900 --> 00:51:47,300
pack a rolling Coleman cooler 
with about 20 frozen prep meals 

940
00:51:47,860 --> 00:51:52,700
and just throw them on the plane
and take them with her made that

941
00:51:52,700 --> 00:51:55,900
problem. 
So I'm I'm very disciplined 

942
00:51:55,900 --> 00:52:00,260
right down to the meals, taking 
them with me, staying in a place

943
00:52:00,260 --> 00:52:02,420
that's got a microwave in the 
fridge or a little extended stay

944
00:52:02,420 --> 00:52:04,660
or something like that and just 
going grocery shopping and. 

945
00:52:05,590 --> 00:52:08,110
And not having any distractions.
I I don't eat anything, but I 

946
00:52:08,110 --> 00:52:11,470
haven't been eating for a number
of weeks before the show with 

947
00:52:11,510 --> 00:52:14,390
the competition because you 
know, why introduce something 

948
00:52:14,390 --> 00:52:17,150
that might cause you gastric 
distress or something. 

949
00:52:17,910 --> 00:52:19,430
Those are just variables that 
are controllable. 

950
00:52:19,990 --> 00:52:21,670
So I just, I just had all that 
in order. 

951
00:52:22,510 --> 00:52:25,590
Yeah, I think that's funny. 
Kind of talking about like being

952
00:52:25,710 --> 00:52:27,630
so regimented. 
It kind of reminds me of that 

953
00:52:28,030 --> 00:52:31,070
the one time heard like Brian 
Shaw, when he goes to travel to 

954
00:52:31,070 --> 00:52:33,870
a competition or whatever, he'll
go and buy a mattress. 

955
00:52:33,870 --> 00:52:37,310
If the mattress he's sleeping on
isn't the right mattress because

956
00:52:37,310 --> 00:52:41,030
he's so particular about the his
approach, so so. 

957
00:52:42,150 --> 00:52:47,910
Indeed, Everything you can 
control, yeah, I think, I guess 

958
00:52:47,910 --> 00:52:49,910
to kind of wrap things up, I 
guess. 

959
00:52:50,150 --> 00:52:53,910
So I like to ask all my guests 
if you could give a new power 

960
00:52:53,910 --> 00:52:57,270
lifter or someone kind of going 
into their first meet. 

961
00:52:57,270 --> 00:52:59,070
Like one piece of advice, what 
would you say? 

962
00:53:05,290 --> 00:53:08,330
I made this mistake myself and 
there's so many pieces of advice

963
00:53:08,330 --> 00:53:10,450
that we covered most of it. 
The fact that you're going to 

964
00:53:10,450 --> 00:53:14,250
want to ensure and have your 
nutrition, hydration, sleep 

965
00:53:14,250 --> 00:53:16,250
schedule, don't take a red eye 
flight. 

966
00:53:16,250 --> 00:53:17,330
You know all those stupid 
things. 

967
00:53:17,330 --> 00:53:18,890
Take all, take all the dumb shit
out of the way. 

968
00:53:18,890 --> 00:53:24,450
But in one meet I opened up a 
brand new pair of shoes and put 

969
00:53:24,450 --> 00:53:26,850
it on for the first time, right 
before I started warming up for 

970
00:53:26,850 --> 00:53:30,490
my squat and bad idea. 
They were. 

971
00:53:30,990 --> 00:53:32,230
They were. 
They didn't have a big enough 

972
00:53:32,230 --> 00:53:34,430
toe box and I have a I have 
bunions. 

973
00:53:34,430 --> 00:53:39,190
And so my feet were screaming 
sore and and I ended up actually

974
00:53:39,190 --> 00:53:45,510
missing my opener and it was 
don't do anything new or crazy. 

975
00:53:45,510 --> 00:53:47,550
I'd say the same thing to a 
bodybuilder the last week. 

976
00:53:47,670 --> 00:53:50,950
Don't do anything fucking crazy.
You know, they try and get 10% 

977
00:53:50,950 --> 00:53:54,310
better and they end up getting 
5% worse, you know? 

978
00:53:55,460 --> 00:53:57,820
Or even 1% better and getting 
10% worse. 

979
00:53:58,060 --> 00:54:01,020
Those kinds of things happen. 
So it's be consistent. 

980
00:54:01,860 --> 00:54:07,180
There's other meets to fight 
another day and just make sure 

981
00:54:07,180 --> 00:54:09,540
that you're that you're 
competing the same way you 

982
00:54:09,540 --> 00:54:11,860
practiced. 
Yep, that's awesome. 

983
00:54:11,860 --> 00:54:13,500
Practice how you play, it's a 
big one. 

984
00:54:14,340 --> 00:54:16,460
I just want to thank you again 
for coming on taking the time 

985
00:54:16,460 --> 00:54:17,940
out. 
It was an honor to have you on. 

986
00:54:18,860 --> 00:54:21,860
I hope things go well with John 
Jones and training camp and 

987
00:54:21,940 --> 00:54:24,600
thanks for coming on. 
Yeah, thank you, brother. 

988
00:54:24,600 --> 00:54:26,600
Hey, anybody needs more 
information? 

989
00:54:26,960 --> 00:54:31,080
Stan effering.com is my website 
and I have a nationwide meal 

990
00:54:31,080 --> 00:54:34,280
prep company that I shipped 
meals all over the country. 

991
00:54:34,360 --> 00:54:38,520
Monster Mash to your door at 
Stan Effering is my Instagram 

992
00:54:38,520 --> 00:54:41,880
and on YouTube I mentioned I've 
got a number of rants and all of

993
00:54:41,880 --> 00:54:43,280
that's pretty educational 
materials. 

994
00:54:43,280 --> 00:54:46,360
A lot of free material on there 
is Stan Effering. 

995
00:54:46,440 --> 00:54:48,440
So anything you need find me on 
there. 

996
00:54:53,530 --> 00:54:54,010
Big, big big bag.