{"version":"1.0.0","segments":[{"startTime":25.669,"endTime":31.709,"body":"All right, well first let me figure out"},{"startTime":25.669,"endTime":31.709,"body":"what episode this is because I closed my,"},{"startTime":32.069,"endTime":35.249,"body":"I think it's 160, is it 161?"},{"startTime":36.049,"endTime":37.062,"body":"Yes."},{"startTime":37.062,"endTime":39.243,"body":"Q \u0026A was 160, yeah."},{"startTime":39.243,"endTime":41.632999999999996,"body":"okay, yeah, I closed this."},{"startTime":41.632999999999996,"endTime":43.943,"body":"which reminds me, I'm going to pull this."},{"startTime":43.943,"endTime":45.713,"body":"Hopefully it doesn't blow up."},{"startTime":45.713,"endTime":51.553,"body":"I'm running a little bit hotter on my"},{"startTime":45.713,"endTime":51.553,"body":"hardware."},{"startTime":51.632999999999996,"endTime":57.173,"body":"So I'm unplugging my external monitor just"},{"startTime":51.632999999999996,"endTime":57.173,"body":"to, hopefully everything makes it through"},{"startTime":57.173,"endTime":61.533,"body":"the first episode before I get greedy with"},{"startTime":57.173,"endTime":61.533,"body":"my resources."},{"startTime":61.533,"endTime":63.053,"body":"Okay, here we go."},{"startTime":64.325,"endTime":68.045,"body":"What's up guys, happy Tuesday for everyone"},{"startTime":64.325,"endTime":68.045,"body":"listening on the podcast platforms."},{"startTime":68.045,"endTime":73.825,"body":"Monday for those of you who catch us on"},{"startTime":68.045,"endTime":73.825,"body":"YouTube, welcome to episode 161 of Eat,"},{"startTime":73.825,"endTime":74.475,"body":"Train, Prosper."},{"startTime":74.475,"endTime":79.10499999999999,"body":"Today, Brian and myself are talking about"},{"startTime":74.475,"endTime":79.10499999999999,"body":"training around injuries and some"},{"startTime":79.10499999999999,"endTime":82.63499999999999,"body":"anecdotal experience we have on recovering"},{"startTime":79.10499999999999,"endTime":82.63499999999999,"body":"from them."},{"startTime":82.63499999999999,"endTime":86.66499999999999,"body":"So as always, before we dive into today's"},{"startTime":82.63499999999999,"endTime":86.66499999999999,"body":"topic, Brian, can you kick us off with"},{"startTime":86.66499999999999,"endTime":88.291,"body":"some updates, please?"},{"startTime":89.014,"endTime":91.714,"body":"Yeah, it's been two weeks since we've had"},{"startTime":89.014,"endTime":91.714,"body":"some updates."},{"startTime":91.714,"endTime":94.734,"body":"So I'll try not to bore you guys to death"},{"startTime":91.714,"endTime":94.734,"body":"here."},{"startTime":94.734,"endTime":96.874,"body":"But I had a trip to Wisconsin."},{"startTime":96.874,"endTime":102.394,"body":"I think I teased this on the prior episode"},{"startTime":96.874,"endTime":102.394,"body":"before I left our annual trip."},{"startTime":102.394,"endTime":104.214,"body":"We take our family there."},{"startTime":104.334,"endTime":109.994,"body":"Kim's mom lives on a lake, which is"},{"startTime":104.334,"endTime":109.994,"body":"beautiful and really kind of free and cool"},{"startTime":109.994,"endTime":112.134,"body":"to be outside in nature."},{"startTime":114.254,"endTime":115.004,"body":"And..."},{"startTime":115.004,"endTime":119.034,"body":"instead of boring you guys with stories"},{"startTime":115.004,"endTime":119.034,"body":"about how hard it is to be on vacation and"},{"startTime":119.034,"endTime":123.914,"body":"parent two kids without a lot of"},{"startTime":119.034,"endTime":123.914,"body":"babysitter help, I'll instead talk to you"},{"startTime":123.914,"endTime":127.574,"body":"about things that are a little more"},{"startTime":123.914,"endTime":127.574,"body":"relevant to what we do here."},{"startTime":127.574,"endTime":133.214,"body":"So the thing I thought most interesting"},{"startTime":127.574,"endTime":133.214,"body":"about this trip, and I also noticed this"},{"startTime":133.214,"endTime":140.73399999999998,"body":"on my trip to Costa Rica back in March, is"},{"startTime":133.214,"endTime":140.73399999999998,"body":"the difference in respiratory rate or"},{"startTime":140.73399999999998,"endTime":144.18200000000002,"body":"efficiency and or efficiency as well as"},{"startTime":140.73399999999998,"endTime":144.18200000000002,"body":"heart rate."},{"startTime":144.18200000000002,"endTime":148.962,"body":"like resting heart rate at sea level"},{"startTime":144.18200000000002,"endTime":148.962,"body":"versus the elevation where I currently"},{"startTime":148.962,"endTime":149.942,"body":"live."},{"startTime":150.262,"endTime":153.542,"body":"And it's like, I always forget this when I"},{"startTime":150.262,"endTime":153.542,"body":"go to sea level."},{"startTime":153.542,"endTime":157.582,"body":"And then I wonder why my heart rate is so"},{"startTime":153.542,"endTime":157.582,"body":"low when I wake up in the morning."},{"startTime":157.582,"endTime":161.402,"body":"And it's a matter of, you know, five or"},{"startTime":157.582,"endTime":161.402,"body":"six beats, but that's pretty significant."},{"startTime":161.402,"endTime":167.822,"body":"If I wake up here at 43 and I wake or 42"},{"startTime":161.402,"endTime":167.822,"body":"and I wake up there at 37, that's the"},{"startTime":167.822,"endTime":171.862,"body":"difference between like, Hey, I feel very"},{"startTime":167.822,"endTime":171.862,"body":"prepared for the day of training versus"},{"startTime":171.862,"endTime":172.852,"body":"I'm a little elevated."},{"startTime":172.852,"endTime":175.521,"body":"Maybe I need to dial it back a little bit"},{"startTime":172.852,"endTime":175.521,"body":"type thing."},{"startTime":175.521,"endTime":180.062,"body":"Five beats is, it's not huge, but I do"},{"startTime":175.521,"endTime":180.062,"body":"think it's, it's a sign of some stress"},{"startTime":180.062,"endTime":184.062,"body":"within the body when you see that"},{"startTime":180.062,"endTime":184.062,"body":"deviation at that level."},{"startTime":184.062,"endTime":188.582,"body":"The other thing that I find really"},{"startTime":184.062,"endTime":188.582,"body":"interesting is, is respiratory rate and"},{"startTime":188.582,"endTime":189.182,"body":"efficiency."},{"startTime":189.182,"endTime":195.602,"body":"If that's the word to use, it's just so"},{"startTime":189.182,"endTime":195.602,"body":"much easier to breathe."},{"startTime":196.002,"endTime":201.174,"body":"I, I at elevation, you know, when I, when"},{"startTime":196.002,"endTime":201.174,"body":"I lay down at night, I mouth tape."},{"startTime":201.174,"endTime":206.074,"body":"And I have to actually like work myself"},{"startTime":201.174,"endTime":206.074,"body":"into this state where I can breathe very"},{"startTime":206.074,"endTime":208.894,"body":"clearly through my nose in and out with"},{"startTime":206.074,"endTime":208.894,"body":"the mouth tape on."},{"startTime":208.894,"endTime":213.974,"body":"And I have to do some like kind of exhale"},{"startTime":208.894,"endTime":213.974,"body":"breath holds to clear my nasal pathway and"},{"startTime":213.974,"endTime":215.374,"body":"stuff like that."},{"startTime":215.714,"endTime":217.954,"body":"At sea level, it's just a non -issue."},{"startTime":217.954,"endTime":223.854,"body":"Like I just naturally breathe through my"},{"startTime":217.954,"endTime":223.854,"body":"nose and don't have to really think about"},{"startTime":223.854,"endTime":224.394,"body":"it."},{"startTime":224.394,"endTime":227.014,"body":"So I find that also really interesting."},{"startTime":227.014,"endTime":231.062,"body":"And so it also makes me begin thinking"},{"startTime":227.014,"endTime":231.062,"body":"about like longevity and"},{"startTime":231.062,"endTime":233.022,"body":"and where you live."},{"startTime":233.202,"endTime":239.162,"body":"If you Google it, it says that the ideal"},{"startTime":233.202,"endTime":239.162,"body":"elevation to live at for longevity and"},{"startTime":239.162,"endTime":244.142,"body":"health is somewhere around where I live,"},{"startTime":239.162,"endTime":244.142,"body":"like somewhere around that five to 7 ,000"},{"startTime":244.142,"endTime":246.562,"body":"foot elevation range."},{"startTime":246.642,"endTime":250.022,"body":"But literally last year, there was a"},{"startTime":246.642,"endTime":250.022,"body":"podcast where Peter Attia was talking"},{"startTime":250.022,"endTime":252.122,"body":"about this on one of his Q and A's."},{"startTime":252.122,"endTime":259.082,"body":"And he was saying that for every thousand"},{"startTime":252.122,"endTime":259.082,"body":"feet of elevation that you live at above"},{"startTime":259.082,"endTime":260.78999999999996,"body":"sea level, there's a"},{"startTime":260.78999999999996,"endTime":264.28999999999996,"body":"marginal percentage decrease in longevity."},{"startTime":264.28999999999996,"endTime":267.83000000000004,"body":"And so I couldn't find any research or"},{"startTime":264.28999999999996,"endTime":267.83000000000004,"body":"data on that."},{"startTime":267.83000000000004,"endTime":271.39,"body":"But he was talking about how living at"},{"startTime":267.83000000000004,"endTime":271.39,"body":"elevation is a stress for the body, et"},{"startTime":271.39,"endTime":271.9,"body":"cetera, et cetera."},{"startTime":271.9,"endTime":278.51,"body":"And so I think that more aligns with what"},{"startTime":271.9,"endTime":278.51,"body":"I'm experiencing than with the notion that"},{"startTime":278.51,"endTime":282.41,"body":"being at elevation would be better for"},{"startTime":278.51,"endTime":282.41,"body":"longevity, because it does sort of feel"},{"startTime":282.41,"endTime":284.45,"body":"like a stress on my body in some ways."},{"startTime":284.45,"endTime":287.59,"body":"So anyways, I just thought that was really"},{"startTime":284.45,"endTime":287.59,"body":"interesting."},{"startTime":287.59,"endTime":290.222,"body":"And maybe listeners have some"},{"startTime":290.222,"endTime":293.842,"body":"or input on that as well, if they've lived"},{"startTime":290.222,"endTime":293.842,"body":"at different places."},{"startTime":295.222,"endTime":301.342,"body":"Kind of continuing on the theme of my trip"},{"startTime":295.222,"endTime":301.342,"body":"to Wisconsin, for the first year that I've"},{"startTime":301.342,"endTime":306.462,"body":"gone there in the last few years, I didn't"},{"startTime":301.342,"endTime":306.462,"body":"borrow a bike, which I have always done"},{"startTime":306.462,"endTime":310.092,"body":"because I thought that I would lose all my"},{"startTime":306.462,"endTime":310.092,"body":"gains if I didn't bike for, you know,"},{"startTime":310.092,"endTime":312.002,"body":"seven to 10 days or whatever."},{"startTime":312.182,"endTime":316.582,"body":"This time I decided not to mess with it"},{"startTime":312.182,"endTime":316.582,"body":"just because biking, it takes a really"},{"startTime":316.582,"endTime":317.804,"body":"long time."},{"startTime":318.006,"endTime":321.326,"body":"You have to commit a long period of time"},{"startTime":318.006,"endTime":321.326,"body":"to bike to get an effective workout in"},{"startTime":321.326,"endTime":323.906,"body":"compared to running."},{"startTime":323.906,"endTime":326.066,"body":"I guess running would be like the"},{"startTime":323.906,"endTime":326.066,"body":"alternative."},{"startTime":326.066,"endTime":328.726,"body":"And so this trip, I just decided to run."},{"startTime":328.726,"endTime":334.666,"body":"And along with me deciding to run, I had"},{"startTime":328.726,"endTime":334.666,"body":"also started reading the book called Born"},{"startTime":334.666,"endTime":335.666,"body":"to Run."},{"startTime":336.146,"endTime":339.996,"body":"And this literally all just happened in"},{"startTime":336.146,"endTime":339.996,"body":"the last like week and a half."},{"startTime":339.996,"endTime":344.666,"body":"I started reading the book the day we left"},{"startTime":339.996,"endTime":344.666,"body":"for Wisconsin and I could not put it down."},{"startTime":344.666,"endTime":347.414,"body":"So within like a week I finished the book"},{"startTime":344.666,"endTime":347.414,"body":"and that's with"},{"startTime":347.414,"endTime":350.974,"body":"parenting and work and working out and"},{"startTime":347.414,"endTime":350.974,"body":"like all these other things going on."},{"startTime":350.974,"endTime":355.114,"body":"But I was able to finish an entire book"},{"startTime":350.974,"endTime":355.114,"body":"and anyone that knows me knows I'm not"},{"startTime":355.114,"endTime":355.944,"body":"like a huge reader."},{"startTime":355.944,"endTime":359.174,"body":"I digest most of my information through my"},{"startTime":355.944,"endTime":359.174,"body":"ears."},{"startTime":359.174,"endTime":362.084,"body":"I do books on tape and podcasts and things"},{"startTime":359.174,"endTime":362.084,"body":"like that."},{"startTime":362.084,"endTime":368.094,"body":"So to sit down and actually read was like"},{"startTime":362.084,"endTime":368.094,"body":"a once or twice a year experience for me."},{"startTime":368.094,"endTime":369.664,"body":"I really did enjoy it though."},{"startTime":369.664,"endTime":372.024,"body":"And the book was so intriguing."},{"startTime":372.024,"endTime":375.494,"body":"Like I really thought it was going to be"},{"startTime":372.024,"endTime":375.494,"body":"more of a manual, like a scientific manual"},{"startTime":375.494,"endTime":376.454,"body":"on"},{"startTime":376.566,"endTime":383.146,"body":"how to run, but it was really much more of"},{"startTime":376.566,"endTime":383.146,"body":"a, it read much more like a fiction story"},{"startTime":383.146,"endTime":387.546,"body":"that was told in first person, even though"},{"startTime":383.146,"endTime":387.546,"body":"it is in fact nonfiction."},{"startTime":387.546,"endTime":392.926,"body":"And it was really cool the way that he"},{"startTime":387.546,"endTime":392.926,"body":"would weave in some of the running"},{"startTime":392.926,"endTime":401.026,"body":"technique stuff and kind of optimal"},{"startTime":392.926,"endTime":401.026,"body":"approach to running in general within the"},{"startTime":401.026,"endTime":404.566,"body":"story that was being told in the book,"},{"startTime":401.026,"endTime":404.566,"body":"which was just a captivating story"},{"startTime":404.566,"endTime":405.554,"body":"overall."},{"startTime":406.35,"endTime":412.05,"body":"and so of course I was inspired by, by"},{"startTime":406.35,"endTime":412.05,"body":"reading this and given that I had no bike"},{"startTime":412.05,"endTime":414.35,"body":"and I had to run anyways, I ran."},{"startTime":414.35,"endTime":416.29,"body":"And, so one day I did intervals."},{"startTime":416.29,"endTime":417.9,"body":"Another day I did like a short jog."},{"startTime":417.9,"endTime":424.99,"body":"And then the final day in Wisconsin, one"},{"startTime":417.9,"endTime":424.99,"body":"of my kids had a ear infection."},{"startTime":424.99,"endTime":427.97,"body":"So I had to, or a pained ear."},{"startTime":427.97,"endTime":430.03,"body":"I don't know if it was an infection or"},{"startTime":427.97,"endTime":430.03,"body":"not, cause we didn't actually do"},{"startTime":430.03,"endTime":433.274,"body":"antibiotics, but I ran to Walgreens."},{"startTime":433.526,"endTime":435.796,"body":"And my intention was I'll run to"},{"startTime":433.526,"endTime":435.796,"body":"Walgreens."},{"startTime":435.796,"endTime":440.566,"body":"It's 2 .5 miles away and then I'll walk"},{"startTime":435.796,"endTime":440.566,"body":"back or I'll do some intervals back or"},{"startTime":440.566,"endTime":441.546,"body":"something like that."},{"startTime":441.546,"endTime":446.356,"body":"But I ran all the way to Walgreens,"},{"startTime":441.546,"endTime":446.356,"body":"quickly ran in, bought the ibuprofen."},{"startTime":446.356,"endTime":447.696,"body":"It was like less than a minute."},{"startTime":447.696,"endTime":450.396,"body":"And then I turned around and I ran all the"},{"startTime":447.696,"endTime":450.396,"body":"way back."},{"startTime":450.396,"endTime":454.986,"body":"So I basically did five miles with like a"},{"startTime":450.396,"endTime":454.986,"body":"one minute break at the turnaround point."},{"startTime":454.986,"endTime":460.502,"body":"And that is by far the longest that I've"},{"startTime":454.986,"endTime":460.502,"body":"run since I was"},{"startTime":460.502,"endTime":461.212,"body":"17."},{"startTime":461.212,"endTime":465.242,"body":"Like I remember clearly being 17 and I was"},{"startTime":461.212,"endTime":465.242,"body":"actually running at that time for"},{"startTime":465.242,"endTime":465.852,"body":"basketball."},{"startTime":465.852,"endTime":468.182,"body":"And I just went out running and I was"},{"startTime":465.852,"endTime":468.182,"body":"like, this is great."},{"startTime":468.182,"endTime":469.042,"body":"I'll just keep running."},{"startTime":469.042,"endTime":471.642,"body":"And by the end it was six miles or"},{"startTime":469.042,"endTime":471.642,"body":"something like that."},{"startTime":471.642,"endTime":475.442,"body":"So I ran five the other day and that's the"},{"startTime":471.642,"endTime":475.442,"body":"second longest run I've ever done in my"},{"startTime":475.442,"endTime":476.402,"body":"entire life."},{"startTime":476.402,"endTime":478.262,"body":"And it felt great."},{"startTime":478.702,"endTime":482.682,"body":"once my calves went numb, like the first,"},{"startTime":478.702,"endTime":482.682,"body":"the first mile, my calves were just"},{"startTime":482.682,"endTime":485.974,"body":"screaming at me and then they went numb"},{"startTime":482.682,"endTime":485.974,"body":"and it was, it was fine after that."},{"startTime":485.974,"endTime":487.374,"body":"but my breathing was fine."},{"startTime":487.374,"endTime":490.414,"body":"Like I felt so good and so strong"},{"startTime":487.374,"endTime":490.414,"body":"throughout the whole run."},{"startTime":490.414,"endTime":492.374,"body":"I probably could have kept going."},{"startTime":494.394,"endTime":500.094,"body":"And so I guess, man, I have like a lot to"},{"startTime":494.394,"endTime":500.094,"body":"say on it, but I'll reserve some of it."},{"startTime":500.554,"endTime":504.714,"body":"Two of the lessons I took from the book"},{"startTime":500.554,"endTime":504.714,"body":"that I think helped a lot."},{"startTime":504.714,"endTime":506.574,"body":"One is minimalist footwear."},{"startTime":506.574,"endTime":510.694,"body":"Like the book talks a lot about barefoot"},{"startTime":506.574,"endTime":510.694,"body":"running and how if you run barefoot, it"},{"startTime":510.694,"endTime":512.554,"body":"corrects all running problems."},{"startTime":512.554,"endTime":514.934,"body":"And it reflects a lot on this."},{"startTime":514.934,"endTime":518.854,"body":"era we had in the late 90s and early 2000s"},{"startTime":514.934,"endTime":518.854,"body":"where all the companies were coming out"},{"startTime":518.854,"endTime":525.2139999999999,"body":"with these super cushioned shoes with the"},{"startTime":518.854,"endTime":525.2139999999999,"body":"big like heel lift that would allow you to"},{"startTime":525.2139999999999,"endTime":529.354,"body":"essentially heel strike as you run and how"},{"startTime":525.2139999999999,"endTime":529.354,"body":"that was causing so many injuries."},{"startTime":529.354,"endTime":533.0740000000001,"body":"And then they had a big section talking"},{"startTime":529.354,"endTime":533.0740000000001,"body":"about how if you just take the heel away"},{"startTime":533.0740000000001,"endTime":536.614,"body":"and you go barefoot or wear, you know,"},{"startTime":533.0740000000001,"endTime":536.614,"body":"Vibram five fingers or something like"},{"startTime":536.614,"endTime":541.234,"body":"that, that you will run properly because"},{"startTime":536.614,"endTime":541.234,"body":"when you heel strike that shit hurts."},{"startTime":541.878,"endTime":546.108,"body":"And so I wear minimalist shoes, which I"},{"startTime":541.878,"endTime":546.108,"body":"think is it's their zero, zero shoes."},{"startTime":546.108,"endTime":549.438,"body":"I love them, but it's kind of like"},{"startTime":546.108,"endTime":549.438,"body":"something in between the two."},{"startTime":549.438,"endTime":552.478,"body":"And so I felt like that, that really helps"},{"startTime":549.438,"endTime":552.478,"body":"improve my running form."},{"startTime":552.478,"endTime":554.358,"body":"But the other big thing is cadence."},{"startTime":554.358,"endTime":558.178,"body":"And so the first time I went out running"},{"startTime":554.358,"endTime":558.178,"body":"and actually tracked cadence was last"},{"startTime":558.178,"endTime":558.418,"body":"year."},{"startTime":558.418,"endTime":563.498,"body":"And I was running at 140, 140 steps a"},{"startTime":558.418,"endTime":563.498,"body":"minute, which I thought was high."},{"startTime":563.498,"endTime":565.598,"body":"I was like, that means I'm taking over two"},{"startTime":563.498,"endTime":565.598,"body":"steps a second."},{"startTime":565.598,"endTime":566.598,"body":"That's really fast."},{"startTime":566.598,"endTime":570.338,"body":"It turns out that if you're actually a"},{"startTime":566.598,"endTime":570.338,"body":"good runner, you run more at like 180"},{"startTime":570.338,"endTime":571.893,"body":"steps a minute."},{"startTime":571.893,"endTime":575.633,"body":"because your feet are supposed to be"},{"startTime":571.893,"endTime":575.633,"body":"directly under your body or even landing"},{"startTime":575.633,"endTime":577.553,"body":"slightly behind your center of mass."},{"startTime":577.553,"endTime":581.393,"body":"When you watch most people run, they land"},{"startTime":577.553,"endTime":581.393,"body":"in front of their center of mass, which"},{"startTime":581.393,"endTime":585.013,"body":"essentially kind of puts the brakes on and"},{"startTime":581.393,"endTime":585.013,"body":"then you have to get going again."},{"startTime":585.013,"endTime":588.873,"body":"But if you do these like teeny little"},{"startTime":585.013,"endTime":588.873,"body":"pitter -pattery steps where you're just"},{"startTime":588.873,"endTime":593.453,"body":"landing directly under your body and"},{"startTime":588.873,"endTime":593.453,"body":"pushing off each time, that's a much more"},{"startTime":593.453,"endTime":597.153,"body":"efficient stride and obviously has less"},{"startTime":593.453,"endTime":597.153,"body":"impact on your joints and things like"},{"startTime":597.153,"endTime":597.91,"body":"that."},{"startTime":597.91,"endTime":602.05,"body":"So that was what I was trying to instill"},{"startTime":597.91,"endTime":602.05,"body":"when I did that five mile run and I got my"},{"startTime":602.05,"endTime":605.61,"body":"cadence up to 160, which is the highest"},{"startTime":602.05,"endTime":605.61,"body":"I've ever ran."},{"startTime":605.61,"endTime":610.49,"body":"Still a far cry from 180, but much better"},{"startTime":605.61,"endTime":610.49,"body":"than 140."},{"startTime":610.51,"endTime":613.8,"body":"Either way, man, I really talked way too"},{"startTime":610.51,"endTime":613.8,"body":"long about that."},{"startTime":613.8,"endTime":619.67,"body":"So my plan is to begin running one or two"},{"startTime":613.8,"endTime":619.67,"body":"times a week on top of my biking."},{"startTime":619.67,"endTime":624.33,"body":"So instead of biking five times a week,"},{"startTime":619.67,"endTime":624.33,"body":"I'll probably bike three and run two."},{"startTime":624.57,"endTime":626.07,"body":"And I'm kind of excited about it."},{"startTime":626.07,"endTime":627.126,"body":"I'm gonna..."},{"startTime":627.126,"endTime":628.916,"body":"try to run because I've always sucked at"},{"startTime":627.126,"endTime":628.916,"body":"running."},{"startTime":628.916,"endTime":632.776,"body":"I've always felt heavy and lumbering and"},{"startTime":628.916,"endTime":632.776,"body":"just like I wasn't born to run."},{"startTime":632.776,"endTime":635.586,"body":"But I'd love to feel like I was born to"},{"startTime":632.776,"endTime":635.586,"body":"run."},{"startTime":635.686,"endTime":640.306,"body":"So yeah, that's that's kind of part of my"},{"startTime":635.686,"endTime":640.306,"body":"cardio plan going forward for the rest of"},{"startTime":640.306,"endTime":641.126,"body":"the summer."},{"startTime":641.126,"endTime":645.566,"body":"And we will see how that plays out as we"},{"startTime":641.126,"endTime":645.566,"body":"get into the fall and things like that."},{"startTime":645.566,"endTime":646.986,"body":"So let's kick it over to you."},{"startTime":646.986,"endTime":651.026,"body":"I know you have some awesome updates about"},{"startTime":646.986,"endTime":651.026,"body":"getting back into training and stuff."},{"startTime":651.026,"endTime":653.366,"body":"And then I have a couple to finish up"},{"startTime":651.026,"endTime":653.366,"body":"here."},{"startTime":653.957,"endTime":659.257,"body":"Yeah, it'd be hard for me to I've been"},{"startTime":653.957,"endTime":659.257,"body":"refraining from using the term training."},{"startTime":659.257,"endTime":659.877,"body":"Right."},{"startTime":659.877,"endTime":665.417,"body":"And I would say because I've come to like"},{"startTime":659.877,"endTime":665.417,"body":"to I don't want to say like gatekeep the"},{"startTime":665.417,"endTime":668.757,"body":"word, but training is training."},{"startTime":668.757,"endTime":669.297,"body":"You know what I mean?"},{"startTime":669.297,"endTime":673.177,"body":"And I think there's a there's a pretty"},{"startTime":669.297,"endTime":673.177,"body":"clear indication if you step into a gym of"},{"startTime":673.177,"endTime":679.517,"body":"people who are working out or training,"},{"startTime":673.177,"endTime":679.517,"body":"you know, and I am definitely not training"},{"startTime":679.517,"endTime":680.137,"body":"right now."},{"startTime":680.137,"endTime":683.097,"body":"I would say I'm doing some working out."},{"startTime":683.397,"endTime":690.697,"body":"Yesterday was four weeks post -op for me"},{"startTime":683.397,"endTime":690.697,"body":"and I was doing some journaling which I"},{"startTime":690.697,"endTime":696.217,"body":"try to do but I very often forget or just"},{"startTime":690.697,"endTime":696.217,"body":"don't do it towards the latter end of last"},{"startTime":696.217,"endTime":701.897,"body":"week and I was struggling mentally a bit"},{"startTime":696.217,"endTime":701.897,"body":"which happened which you and I kind of"},{"startTime":701.897,"endTime":705.797,"body":"talked about a little bit as well and I"},{"startTime":701.897,"endTime":705.797,"body":"just wrote a note that like I'm going back"},{"startTime":705.797,"endTime":706.907,"body":"to the gym on Monday."},{"startTime":706.907,"endTime":708.927,"body":"Monday will be four weeks post -op."},{"startTime":708.927,"endTime":710.357,"body":"I'm going back."},{"startTime":710.357,"endTime":713.413,"body":"The surgeon had told me six weeks."},{"startTime":713.413,"endTime":716.893,"body":"light training 12 weeks for like real"},{"startTime":713.413,"endTime":716.893,"body":"training."},{"startTime":717.733,"endTime":723.513,"body":"Upon some further questioning, he"},{"startTime":717.733,"endTime":723.513,"body":"unfortunately for him divulged that the"},{"startTime":723.513,"endTime":729.373,"body":"six and 12 week comes from animal model"},{"startTime":723.513,"endTime":729.373,"body":"studies, which we know in the hypertrophy"},{"startTime":729.373,"endTime":734.333,"body":"and nutrition world often do not very"},{"startTime":729.373,"endTime":734.333,"body":"tightly correlate to humans."},{"startTime":734.333,"endTime":739.973,"body":"So I was like, well, if some rabbit that"},{"startTime":734.333,"endTime":739.973,"body":"they're cutting open heels in six weeks, I"},{"startTime":739.973,"endTime":741.573,"body":"think I can do it in four."},{"startTime":741.573,"endTime":746.753,"body":"you know, with a high protein intake,"},{"startTime":741.573,"endTime":746.753,"body":"collagen intake, the recovery peptides,"},{"startTime":746.753,"endTime":747.803,"body":"growth hormones."},{"startTime":747.803,"endTime":750.753,"body":"I should be able to do it faster than"},{"startTime":747.803,"endTime":750.753,"body":"that."},{"startTime":751.373,"endTime":757.473,"body":"Also, I'd have zero, like zero pain or"},{"startTime":751.373,"endTime":757.473,"body":"discomfort for 10 to 12 days before"},{"startTime":757.473,"endTime":757.993,"body":"Monday."},{"startTime":757.993,"endTime":759.413,"body":"So I'm like, I feel good."},{"startTime":759.413,"endTime":761.873,"body":"I feel, I feel literally completely"},{"startTime":759.413,"endTime":761.873,"body":"normal."},{"startTime":761.873,"endTime":764.293,"body":"I'm going to go lightly test the water."},{"startTime":764.293,"endTime":767.653,"body":"So I'm doing like six to eight sets."},{"startTime":767.653,"endTime":769.903,"body":"I'm kind of going to do like a push pull"},{"startTime":767.653,"endTime":769.903,"body":"legs."},{"startTime":769.903,"endTime":772.913,"body":"Everything is a goal of 20 reps."},{"startTime":773.533,"endTime":775.733,"body":"Exercises I do not have to support myself."},{"startTime":775.733,"endTime":780.393,"body":"So like yesterday was like a high cable"},{"startTime":775.733,"endTime":780.393,"body":"row, upper back focus row, a unilateral"},{"startTime":780.393,"endTime":782.353,"body":"pull down and some biceps."},{"startTime":782.353,"endTime":787.733,"body":"And today, you know, cable or sorry, not a"},{"startTime":782.353,"endTime":787.733,"body":"cable seated chest fly, a seated chest"},{"startTime":787.733,"endTime":793.653,"body":"press, seated anterior delt press machine"},{"startTime":787.733,"endTime":793.653,"body":"and a single arm tricep, you know, push"},{"startTime":793.653,"endTime":793.913,"body":"down."},{"startTime":793.913,"endTime":795.813,"body":"So like very, very conservative."},{"startTime":795.813,"endTime":800.193,"body":"Fortunately, two days now, zero pain, zero"},{"startTime":795.813,"endTime":800.193,"body":"discomfort."},{"startTime":800.193,"endTime":802.013,"body":"So I will kind of continue that."},{"startTime":802.013,"endTime":807.793,"body":"I'll probably take tomorrow off, then do"},{"startTime":802.013,"endTime":807.793,"body":"legs, seated unilateral leg extensions,"},{"startTime":807.793,"endTime":811.353,"body":"seated unilateral leg curl, maybe two sets"},{"startTime":807.793,"endTime":811.353,"body":"of calves."},{"startTime":811.353,"endTime":815.073,"body":"Next week I may put in some body weight"},{"startTime":811.353,"endTime":815.073,"body":"lunges, but I'm going to be very"},{"startTime":815.073,"endTime":817.053,"body":"conservative this first week."},{"startTime":817.053,"endTime":818.673,"body":"I get to move a little bit."},{"startTime":818.673,"endTime":821.493,"body":"My biceps are actually pretty sore, which"},{"startTime":818.673,"endTime":821.493,"body":"is kind of funny."},{"startTime":821.829,"endTime":825.949,"body":"I'm actually like a good moderately sore,"},{"startTime":821.829,"endTime":825.949,"body":"which I thought was funny."},{"startTime":825.949,"endTime":831.209,"body":"And I'm just excited to be able to start"},{"startTime":825.949,"endTime":831.209,"body":"turning the dial slowly of returning to"},{"startTime":831.209,"endTime":833.949,"body":"normalcy, which is the biggest thing for"},{"startTime":831.209,"endTime":833.949,"body":"me."},{"startTime":834.23,"endTime":835.03,"body":"Dude, that's awesome."},{"startTime":835.03,"endTime":835.85,"body":"I'm really amped."},{"startTime":835.85,"endTime":838.79,"body":"I mean, I actually love that you gatekeep"},{"startTime":835.85,"endTime":838.79,"body":"the word training."},{"startTime":838.79,"endTime":841.34,"body":"When you said that, I was like, yeah,"},{"startTime":838.79,"endTime":841.34,"body":"that's a myth."},{"startTime":841.34,"endTime":842.65,"body":"Like you need to spread that."},{"startTime":842.65,"endTime":846.75,"body":"That's something that's almost worth like"},{"startTime":842.65,"endTime":846.75,"body":"an entire Instagram post about gatekeeping"},{"startTime":846.75,"endTime":849.46,"body":"the word training, because that's such a"},{"startTime":846.75,"endTime":849.46,"body":"cool concept."},{"startTime":849.46,"endTime":851.53,"body":"And yeah, I love it."},{"startTime":851.53,"endTime":855.35,"body":"So yeah, really amped that you're back to"},{"startTime":851.53,"endTime":855.35,"body":"lifting."},{"startTime":855.89,"endTime":860.25,"body":"I'm sure that must be a great mental"},{"startTime":855.89,"endTime":860.25,"body":"relief for you."},{"startTime":860.25,"endTime":861.174,"body":"And..."},{"startTime":861.174,"endTime":866.614,"body":"Like I said, when you first got injured, I"},{"startTime":861.174,"endTime":866.614,"body":"couldn't imagine going four weeks without"},{"startTime":866.614,"endTime":867.774,"body":"really doing anything."},{"startTime":867.774,"endTime":873.064,"body":"It's great that you were able to get in"},{"startTime":867.774,"endTime":873.064,"body":"some cardio as soon as you could, but man,"},{"startTime":873.064,"endTime":875.234,"body":"I depend so much on those endorphins."},{"startTime":875.234,"endTime":878.414,"body":"We actually, we had a great question in"},{"startTime":875.234,"endTime":878.414,"body":"the Instagram Q \u0026A, I think last month in"},{"startTime":878.414,"endTime":882.934,"body":"May, where someone was asking about being"},{"startTime":878.414,"endTime":882.934,"body":"addicted to exercise, and we had a great"},{"startTime":882.934,"endTime":884.394,"body":"discussion about that."},{"startTime":884.394,"endTime":888.734,"body":"So yeah, I'm just glad for you that you're"},{"startTime":884.394,"endTime":888.734,"body":"able to get back into it and get that kind"},{"startTime":888.734,"endTime":890.828,"body":"of good mental juju."},{"startTime":891.333,"endTime":893.133,"body":"And that's exactly it."},{"startTime":893.133,"endTime":899.033,"body":"The kind of next little note that I had"},{"startTime":893.133,"endTime":899.033,"body":"here, which is it's hard to enjoy the"},{"startTime":899.033,"endTime":901.933,"body":"little things in life when the big things"},{"startTime":899.033,"endTime":901.933,"body":"aren't in place."},{"startTime":901.933,"endTime":905.153,"body":"And that's literally what I've been"},{"startTime":901.933,"endTime":905.153,"body":"experiencing."},{"startTime":905.153,"endTime":911.003,"body":"The first week post -op, I was able to put"},{"startTime":905.153,"endTime":911.003,"body":"my positive cap on and it stayed there."},{"startTime":911.003,"endTime":915.393,"body":"The wind wasn't blowing, but the"},{"startTime":911.003,"endTime":915.393,"body":"negativity winds started blowing after a"},{"startTime":915.393,"endTime":918.133,"body":"bit and blew my positive cap off."},{"startTime":918.149,"endTime":922.129,"body":"Monday, Tuesday, I'm fortunate I have a"},{"startTime":918.149,"endTime":922.129,"body":"lot of client work, high client"},{"startTime":922.129,"endTime":922.899,"body":"communication."},{"startTime":922.899,"endTime":924.449,"body":"It fills my time."},{"startTime":924.449,"endTime":928.569,"body":"But then as I get into the latter,"},{"startTime":924.449,"endTime":928.569,"body":"Thursday, Friday, Saturday, I have less"},{"startTime":928.569,"endTime":934.789,"body":"client work to do depending on where the"},{"startTime":928.569,"endTime":934.789,"body":"other businesses are or various amounts of"},{"startTime":934.789,"endTime":936.329,"body":"responsibility that I have."},{"startTime":936.329,"endTime":938.679,"body":"And that's where the negative thoughts set"},{"startTime":936.329,"endTime":938.679,"body":"in."},{"startTime":938.679,"endTime":941.189,"body":"And I just would find myself pretty"},{"startTime":938.679,"endTime":941.189,"body":"miserable."},{"startTime":941.189,"endTime":943.829,"body":"And I feel kind of..."},{"startTime":945.317,"endTime":949.406,"body":"guilty saying this because in various"},{"startTime":945.317,"endTime":949.406,"body":"aspects, like life is wonderful."},{"startTime":949.406,"endTime":950.797,"body":"I have a great relationship."},{"startTime":950.797,"endTime":955.077,"body":"We live in Bali, which is, you know,"},{"startTime":950.797,"endTime":955.077,"body":"sometimes a dream sometimes drives me"},{"startTime":955.077,"endTime":957.197,"body":"absolutely fucking bonkers."},{"startTime":957.877,"endTime":961.677,"body":"You know, business is great, you know,"},{"startTime":957.877,"endTime":961.677,"body":"saving money, like things are objectively"},{"startTime":961.677,"endTime":966.777,"body":"very good, but I would find myself very"},{"startTime":961.677,"endTime":966.777,"body":"miserable because the things that I wanted"},{"startTime":966.777,"endTime":971.777,"body":"to do and progress upon, I am just"},{"startTime":966.777,"endTime":971.777,"body":"physically incapable of right now."},{"startTime":971.777,"endTime":974.459,"body":"And that would really, really eat at me."},{"startTime":975.877,"endTime":980.637,"body":"So that was a big thing that I've noticed"},{"startTime":975.877,"endTime":980.637,"body":"fortunately, hopefully with this week, as"},{"startTime":980.637,"endTime":987.317,"body":"long as I can remain intelligent and"},{"startTime":980.637,"endTime":987.317,"body":"prevent setbacks, it should be little"},{"startTime":987.317,"endTime":992.777,"body":"incremental improvements over like the"},{"startTime":987.317,"endTime":992.777,"body":"next two to four weeks per se."},{"startTime":993.577,"endTime":1001.177,"body":"And then lastly, I had my first session in"},{"startTime":993.577,"endTime":1001.177,"body":"a hyperbaric oxygen chamber, which is..."},{"startTime":1001.189,"endTime":1006.409,"body":"pretty much this tube that they pressurize"},{"startTime":1001.189,"endTime":1006.409,"body":"and pump in pure oxygen that you breathe"},{"startTime":1006.409,"endTime":1007.749,"body":"through like a mask."},{"startTime":1007.749,"endTime":1011.349,"body":"And there's actually a lot of pretty"},{"startTime":1007.749,"endTime":1011.349,"body":"decent research on it."},{"startTime":1011.349,"endTime":1015.349,"body":"You increase the rate of red blood cell"},{"startTime":1011.349,"endTime":1015.349,"body":"production in the body."},{"startTime":1015.349,"endTime":1019.589,"body":"There's other kind of research supporting"},{"startTime":1015.349,"endTime":1019.589,"body":"more, I don't want to call it fringe, but"},{"startTime":1019.589,"endTime":1023.789,"body":"things that I wasn't as concerned with,"},{"startTime":1019.589,"endTime":1023.789,"body":"but I just wanted to really increase red"},{"startTime":1023.789,"endTime":1027.749,"body":"blood cell production for repair and in"},{"startTime":1023.789,"endTime":1027.749,"body":"and regenerating of new tissue and that"},{"startTime":1027.749,"endTime":1028.675,"body":"sort of thing."},{"startTime":1028.741,"endTime":1029.941,"body":"So it was interesting."},{"startTime":1029.941,"endTime":1032.741,"body":"It was killing my ears because of the"},{"startTime":1029.941,"endTime":1032.741,"body":"pressure."},{"startTime":1032.741,"endTime":1037.0610000000001,"body":"But then eventually you settle in and then"},{"startTime":1032.741,"endTime":1037.0610000000001,"body":"I ended up booking like buying five more"},{"startTime":1037.0610000000001,"endTime":1040.981,"body":"sessions and I'll go back like twice per"},{"startTime":1037.0610000000001,"endTime":1040.981,"body":"week until I'm back."},{"startTime":1041.101,"endTime":1046.121,"body":"I'm throwing every dollar that I have at"},{"startTime":1041.101,"endTime":1046.121,"body":"this because of how much of my well -being"},{"startTime":1046.121,"endTime":1050.881,"body":"depends on being able to progress on"},{"startTime":1046.121,"endTime":1050.881,"body":"something that I care for."},{"startTime":1051.081,"endTime":1053.921,"body":"So it was an interesting..."},{"startTime":1053.989,"endTime":1055.759,"body":"I tried to take a nap, of course."},{"startTime":1055.759,"endTime":1057.179,"body":"I don't do well with naps."},{"startTime":1057.179,"endTime":1060.809,"body":"I basically just lay there thinking about"},{"startTime":1057.179,"endTime":1060.809,"body":"shit in this little chamber for an hour."},{"startTime":1060.809,"endTime":1064.229,"body":"But it was pretty interesting and"},{"startTime":1060.809,"endTime":1064.229,"body":"hopefully after the next session or two, I"},{"startTime":1064.229,"endTime":1067.369,"body":"might have a little bit more helpful"},{"startTime":1064.229,"endTime":1067.369,"body":"tidbits about it."},{"startTime":1067.369,"endTime":1068.758,"body":"And that's it for me."},{"startTime":1068.758,"endTime":1069.338,"body":"That's cool."},{"startTime":1069.338,"endTime":1074.998,"body":"Do you know if the research on it is"},{"startTime":1069.338,"endTime":1074.998,"body":"mostly related to like cardiovascular"},{"startTime":1074.998,"endTime":1078.598,"body":"output or has there been some on, you"},{"startTime":1074.998,"endTime":1078.598,"body":"know, strength training as well?"},{"startTime":1079.58,"endTime":1083.821,"body":"I, there is some on performance"},{"startTime":1079.58,"endTime":1083.821,"body":"improvements."},{"startTime":1083.821,"endTime":1089.181,"body":"I don't know whether they were resistance"},{"startTime":1083.821,"endTime":1089.181,"body":"training based or cardiovascular based."},{"startTime":1089.421,"endTime":1093.751,"body":"I imagine based off of what I know about"},{"startTime":1089.421,"endTime":1093.751,"body":"the increase in red blood cell production,"},{"startTime":1093.751,"endTime":1098.971,"body":"it's probably cardiovascular based or"},{"startTime":1093.751,"endTime":1098.971,"body":"maybe sport performance based."},{"startTime":1098.971,"endTime":1104.401,"body":"I don't think it's gonna help you deadlift"},{"startTime":1098.971,"endTime":1104.401,"body":"more in a one rep max, but I really kind"},{"startTime":1104.401,"endTime":1107.701,"body":"of was like, is there enough research that"},{"startTime":1104.401,"endTime":1107.701,"body":"I can spend?"},{"startTime":1111.301,"endTime":1114.641,"body":"It's like 18, no, it was like 40 bucks or"},{"startTime":1111.301,"endTime":1114.641,"body":"something like that."},{"startTime":1114.641,"endTime":1116.141,"body":"And I was like, sure."},{"startTime":1116.621,"endTime":1118.391,"body":"I skimmed some abstracts."},{"startTime":1118.391,"endTime":1122.521,"body":"I'm like, this looks like there's enough"},{"startTime":1118.391,"endTime":1122.521,"body":"evidence for me to throw $40 at it."},{"startTime":1122.521,"endTime":1124.541,"body":"I will go do that sort of thing."},{"startTime":1127.478,"endTime":1132.618,"body":"Well, jumping into, I guess, my final"},{"startTime":1127.478,"endTime":1132.618,"body":"updates here, lifting's going great,"},{"startTime":1132.618,"endTime":1133.528,"body":"biking's going great."},{"startTime":1133.528,"endTime":1139.218,"body":"I'm not gonna expand on that right now,"},{"startTime":1133.528,"endTime":1139.218,"body":"but we do have new Paragon programming"},{"startTime":1139.218,"endTime":1142.178,"body":"cycles starting on July 15th."},{"startTime":1142.178,"endTime":1146.138,"body":"So I guess by the time this episode comes"},{"startTime":1142.178,"endTime":1146.138,"body":"out, they'll be like, already started one"},{"startTime":1146.138,"endTime":1148.978,"body":"day prior, but still great time to sign"},{"startTime":1146.138,"endTime":1148.978,"body":"up."},{"startTime":1148.978,"endTime":1152.158,"body":"The new cycle is like a hybrid cycle,"},{"startTime":1148.978,"endTime":1152.158,"body":"which is perfect for."},{"startTime":1152.182,"endTime":1156.602,"body":"the journey that I'm going on with running"},{"startTime":1152.182,"endTime":1156.602,"body":"and biking and combining kind of lifting"},{"startTime":1156.602,"endTime":1158.202,"body":"with these two pursuits."},{"startTime":1158.202,"endTime":1164.122,"body":"So this is kind of replacing what would"},{"startTime":1158.202,"endTime":1164.122,"body":"usually be our metabolic stage of our year"},{"startTime":1164.122,"endTime":1164.972,"body":"of periodization."},{"startTime":1164.972,"endTime":1167.982,"body":"So we have our long hypertrophy phase."},{"startTime":1167.982,"endTime":1173.242,"body":"Then we have our strength phase where we"},{"startTime":1167.982,"endTime":1173.242,"body":"drop the reps, take longer rest periods,"},{"startTime":1173.242,"endTime":1175.662,"body":"kind of decrease our cardiovascular"},{"startTime":1173.242,"endTime":1175.662,"body":"output."},{"startTime":1175.662,"endTime":1180.702,"body":"And then we jump into what usually is a"},{"startTime":1175.662,"endTime":1180.702,"body":"metabolic cycle or we call it a metabolic"},{"startTime":1180.702,"endTime":1181.494,"body":"cycle."},{"startTime":1181.494,"endTime":1184.954,"body":"Now we're going to be calling it a hybrid"},{"startTime":1181.494,"endTime":1184.954,"body":"cycle and it's similar, but what we're"},{"startTime":1184.954,"endTime":1188.874,"body":"doing with this hybrid cycle is we're"},{"startTime":1184.954,"endTime":1188.874,"body":"actually including cardiovascular exercise"},{"startTime":1188.874,"endTime":1191.374,"body":"into the programming, cardio of your"},{"startTime":1188.874,"endTime":1191.374,"body":"choice."},{"startTime":1191.374,"endTime":1196.794,"body":"So you can run, row, bike, elliptical,"},{"startTime":1191.374,"endTime":1196.794,"body":"whatever, whatever you prefer."},{"startTime":1196.914,"endTime":1201.074,"body":"And a couple of the training days are"},{"startTime":1196.914,"endTime":1201.074,"body":"going to be a little bit shorter."},{"startTime":1201.074,"endTime":1206.102,"body":"So like 45 minutes of lifting with 20 to"},{"startTime":1201.074,"endTime":1206.102,"body":"30 minutes of cardio."},{"startTime":1206.102,"endTime":1208.572,"body":"And then some of the days will just be"},{"startTime":1206.102,"endTime":1208.572,"body":"full lifting days."},{"startTime":1208.572,"endTime":1212.482,"body":"There might be like, depending on the"},{"startTime":1208.572,"endTime":1212.482,"body":"program, you do maybe a full cardio day."},{"startTime":1212.862,"endTime":1219.802,"body":"So kind of a somewhat unique way of"},{"startTime":1212.862,"endTime":1219.802,"body":"creating this metabolic stimulus instead"},{"startTime":1219.802,"endTime":1225.782,"body":"of just doing it by doing circuits in the"},{"startTime":1219.802,"endTime":1225.782,"body":"gym and doing supersets and high rep sets"},{"startTime":1225.782,"endTime":1227.282,"body":"and things like that."},{"startTime":1227.282,"endTime":1231.302,"body":"You can achieve a lot of the same"},{"startTime":1227.282,"endTime":1231.302,"body":"adaptations by actually doing"},{"startTime":1231.302,"endTime":1232.702,"body":"cardiovascular exercise."},{"startTime":1232.702,"endTime":1235.746,"body":"And so I think the way I've combined"},{"startTime":1236.278,"endTime":1242.898,"body":"cardio and metabolic training into this"},{"startTime":1236.278,"endTime":1242.898,"body":"hypertrophy focused cycle is kind of this"},{"startTime":1242.898,"endTime":1245.678,"body":"really cool blend of things."},{"startTime":1245.678,"endTime":1249.758,"body":"And if you've been considering, you know,"},{"startTime":1245.678,"endTime":1249.758,"body":"jumping into some of my programming, maybe"},{"startTime":1249.758,"endTime":1252.838,"body":"you haven't experienced before, or maybe"},{"startTime":1249.758,"endTime":1252.838,"body":"you've done strength or hypertrophy"},{"startTime":1252.838,"endTime":1255.758,"body":"cycles, but never done something similar"},{"startTime":1252.838,"endTime":1255.758,"body":"to this."},{"startTime":1255.758,"endTime":1258.638,"body":"I do think this would be kind of a cool"},{"startTime":1255.758,"endTime":1258.638,"body":"experience."},{"startTime":1258.638,"endTime":1260.718,"body":"And it's a six week cycle."},{"startTime":1260.718,"endTime":1264.982,"body":"So nice and short, get a little bit of"},{"startTime":1260.718,"endTime":1264.982,"body":"cardio and improve your conditioning."},{"startTime":1264.982,"endTime":1269.662,"body":"And then we'll jump into a longer"},{"startTime":1264.982,"endTime":1269.662,"body":"hypertrophy cycle and you'll have a better"},{"startTime":1269.662,"endTime":1273.182,"body":"base kind of set up to be able to get more"},{"startTime":1269.662,"endTime":1273.182,"body":"out of the hypertrophy cycle after going"},{"startTime":1273.182,"endTime":1274.992,"body":"through the six week metabolic phase."},{"startTime":1274.992,"endTime":1280.682,"body":"So that starts July 15th and it's"},{"startTime":1274.992,"endTime":1280.682,"body":"available across all of the Paragon"},{"startTime":1280.682,"endTime":1282.372,"body":"Training Methods Physique programs."},{"startTime":1282.372,"endTime":1285.602,"body":"We have three day, four day, five day"},{"startTime":1282.372,"endTime":1285.602,"body":"physique and we have the three day, four"},{"startTime":1285.602,"endTime":1290.002,"body":"day, five day for full gym, home gym or"},{"startTime":1285.602,"endTime":1290.002,"body":"dumbbell only."},{"startTime":1290.002,"endTime":1295.022,"body":"So check that out and I think we're ready"},{"startTime":1290.002,"endTime":1295.022,"body":"to jump into the topic."},{"startTime":1296.389,"endTime":1297.259,"body":"All right, let's do it."},{"startTime":1297.259,"endTime":1300.929,"body":"So the first thing before we get into"},{"startTime":1297.259,"endTime":1300.929,"body":"this, right, a little bit of a public"},{"startTime":1300.929,"endTime":1302.109,"body":"disclaimer here."},{"startTime":1302.109,"endTime":1304.389,"body":"Brian and I are not doctors."},{"startTime":1304.389,"endTime":1306.639,"body":"We are not physical therapists."},{"startTime":1306.639,"endTime":1314.769,"body":"We are not professionals in the rehab,"},{"startTime":1306.639,"endTime":1314.769,"body":"injury repair, et cetera field."},{"startTime":1314.949,"endTime":1320.389,"body":"Think of us in this as an episode of us"},{"startTime":1314.949,"endTime":1320.389,"body":"providing our anecdotal experiences"},{"startTime":1320.389,"endTime":1325.061,"body":"through a walk, two long histories of"},{"startTime":1320.389,"endTime":1325.061,"body":"training."},{"startTime":1325.061,"endTime":1330.041,"body":"working around injuries and returning to"},{"startTime":1325.061,"endTime":1330.041,"body":"sport from them."},{"startTime":1330.041,"endTime":1332.861,"body":"So just a proper disclaimer there."},{"startTime":1332.861,"endTime":1339.721,"body":"If you have a serious injury that you get"},{"startTime":1332.861,"endTime":1339.721,"body":"from anything, go get, in my opinion, two"},{"startTime":1339.721,"endTime":1340.921,"body":"opinions, right?"},{"startTime":1340.921,"endTime":1344.361,"body":"I wouldn't just go to the first one,"},{"startTime":1340.921,"endTime":1344.361,"body":"especially if it's an injury that"},{"startTime":1344.361,"endTime":1346.401,"body":"typically could go one of two ways of"},{"startTime":1344.361,"endTime":1346.401,"body":"healing."},{"startTime":1346.401,"endTime":1351.661,"body":"Go get your two opinions and make some"},{"startTime":1346.401,"endTime":1351.661,"body":"informed decision from professionals"},{"startTime":1351.661,"endTime":1353.265,"body":"there, please."},{"startTime":1353.925,"endTime":1356.985,"body":"With that said, Brian, let's dive in."},{"startTime":1357.398,"endTime":1359.738,"body":"Yeah, well said, I think that's super"},{"startTime":1357.398,"endTime":1359.738,"body":"important."},{"startTime":1360.638,"endTime":1366.538,"body":"So I think the best way to open up this is"},{"startTime":1360.638,"endTime":1366.538,"body":"probably for you and I to discuss what"},{"startTime":1366.538,"endTime":1370.478,"body":"sort of injuries we've had before without"},{"startTime":1366.538,"endTime":1370.478,"body":"going into the details of how we dealt"},{"startTime":1370.478,"endTime":1371.078,"body":"with them."},{"startTime":1371.078,"endTime":1374.198,"body":"Just kind of put it out on the table, hey,"},{"startTime":1371.078,"endTime":1374.198,"body":"I've dealt with this, I've dealt with"},{"startTime":1374.198,"endTime":1374.568,"body":"that."},{"startTime":1374.568,"endTime":1379.078,"body":"And then the way that we're gonna organize"},{"startTime":1374.568,"endTime":1379.078,"body":"the episode is to break it down into body"},{"startTime":1379.078,"endTime":1379.478,"body":"parts."},{"startTime":1379.478,"endTime":1382.318,"body":"So we have eight or so."},{"startTime":1382.454,"endTime":1385.654,"body":"different areas of the body that we'll"},{"startTime":1382.454,"endTime":1385.654,"body":"talk about and then kind of discuss how we"},{"startTime":1385.654,"endTime":1390.394,"body":"might go about training around those"},{"startTime":1385.654,"endTime":1390.394,"body":"injuries or and or rehabbing them."},{"startTime":1390.554,"endTime":1396.314,"body":"But for me, like I've talked about on"},{"startTime":1390.554,"endTime":1396.314,"body":"prior episodes, I've been extremely lucky"},{"startTime":1396.314,"endTime":1400.254,"body":"with serious injuries in my life."},{"startTime":1400.254,"endTime":1405.194,"body":"Like when we talk about broken bones, I've"},{"startTime":1400.254,"endTime":1405.194,"body":"only broken fingers and toes, not going to"},{"startTime":1405.194,"endTime":1406.214,"body":"go in there."},{"startTime":1406.214,"endTime":1408.574,"body":"Never broken anything big."},{"startTime":1408.734,"endTime":1411.604,"body":"And as far as we talk about tears,"},{"startTime":1412.91,"endTime":1415.27,"body":"I tore my, my labor room."},{"startTime":1415.27,"endTime":1419.05,"body":"I have a slap tear in my right shoulder"},{"startTime":1415.27,"endTime":1419.05,"body":"from 2012."},{"startTime":1421.07,"endTime":1424.29,"body":"we'll get into that in, in, as we get"},{"startTime":1421.07,"endTime":1424.29,"body":"going."},{"startTime":1424.31,"endTime":1428.19,"body":"but it's basically asymptomatic now with,"},{"startTime":1424.31,"endTime":1428.19,"body":"without surgery."},{"startTime":1428.19,"endTime":1431.61,"body":"So hopefully I can provide some value"},{"startTime":1428.19,"endTime":1431.61,"body":"there for you guys."},{"startTime":1431.61,"endTime":1440.502,"body":"And then, I had, I guess you'd call it"},{"startTime":1431.61,"endTime":1440.502,"body":"knee tendonitis during"},{"startTime":1440.502,"endTime":1446.062,"body":"CrossFit with like a small meniscal tear"},{"startTime":1440.502,"endTime":1446.062,"body":"that I chalked up to tendonitis until I"},{"startTime":1446.062,"endTime":1449.762,"body":"actually got an MRI and realized it was"},{"startTime":1446.062,"endTime":1449.762,"body":"meniscus tear."},{"startTime":1449.802,"endTime":1453.702,"body":"But also asymptomatic now without surgery."},{"startTime":1453.722,"endTime":1459.982,"body":"And then I've dealt with little bits of"},{"startTime":1453.722,"endTime":1459.982,"body":"tendonitis issues in my elbow, elbows over"},{"startTime":1459.982,"endTime":1461.362,"body":"the years."},{"startTime":1461.542,"endTime":1467.642,"body":"One wrist injury that was somewhat bad"},{"startTime":1461.542,"endTime":1467.642,"body":"from Olympic lifting in the CrossFit days."},{"startTime":1467.802,"endTime":1469.182,"body":"And"},{"startTime":1469.814,"endTime":1471.184,"body":"I've had foot injuries."},{"startTime":1471.184,"endTime":1476.154,"body":"Yeah, I've mentioned on the show in the"},{"startTime":1471.184,"endTime":1476.154,"body":"past, I've had two, two foot things occur"},{"startTime":1476.154,"endTime":1482.014,"body":"one from dropping a weight on my big toe"},{"startTime":1476.154,"endTime":1482.014,"body":"and one from tearing my plantar fascia"},{"startTime":1482.014,"endTime":1485.594,"body":"while running, because I didn't know how"},{"startTime":1482.014,"endTime":1485.594,"body":"to run properly."},{"startTime":1485.594,"endTime":1490.504,"body":"And, and then I've pulled hamstrings and"},{"startTime":1485.594,"endTime":1490.504,"body":"stuff like that."},{"startTime":1490.504,"endTime":1495.774,"body":"But but honestly, like when you look at 25"},{"startTime":1490.504,"endTime":1495.774,"body":"years of, of lifting 25 plus years of"},{"startTime":1495.774,"endTime":1499.03,"body":"lifting plus athletics as a kid, I"},{"startTime":1499.03,"endTime":1501.58,"body":"honestly feel like I've gotten away mostly"},{"startTime":1499.03,"endTime":1501.58,"body":"scot -free."},{"startTime":1501.58,"endTime":1508.49,"body":"I've never had to take more than a few"},{"startTime":1501.58,"endTime":1508.49,"body":"days, maybe up to a week off of training."},{"startTime":1509.21,"endTime":1512.77,"body":"Like Aaron talked about, you know,"},{"startTime":1509.21,"endTime":1512.77,"body":"training, putting it in this bucket,"},{"startTime":1512.77,"endTime":1514.21,"body":"gatekeeping the word training."},{"startTime":1514.21,"endTime":1519.78,"body":"Like I think I was always able to train"},{"startTime":1514.21,"endTime":1519.78,"body":"through and or around these injuries."},{"startTime":1519.78,"endTime":1522.99,"body":"And I was never just completely left on"},{"startTime":1519.78,"endTime":1522.99,"body":"the sideline."},{"startTime":1522.99,"endTime":1525.462,"body":"So, so that's my background."},{"startTime":1525.462,"endTime":1529.402,"body":"A lot of injuries, but mostly pretty mild."},{"startTime":1529.402,"endTime":1532.752,"body":"And I know you've had some kind of more"},{"startTime":1529.402,"endTime":1532.752,"body":"serious ones."},{"startTime":1534.309,"endTime":1537.749,"body":"Yeah, actually, like just thinking back"},{"startTime":1534.309,"endTime":1537.749,"body":"onto him, like I'm like, OK, I remember"},{"startTime":1537.749,"endTime":1538.099,"body":"that one."},{"startTime":1538.099,"endTime":1538.949,"body":"I remember that one."},{"startTime":1538.949,"endTime":1543.269,"body":"And then I'm like, as you were thinking,"},{"startTime":1538.949,"endTime":1543.269,"body":"I've I started remembering uncovering like"},{"startTime":1543.269,"endTime":1545.669,"body":"more strange ones that I had."},{"startTime":1545.669,"endTime":1548.469,"body":"And I guess I'll start with that one."},{"startTime":1548.669,"endTime":1553.439,"body":"I played American football growing up in"},{"startTime":1548.669,"endTime":1553.439,"body":"my freshman year of high school."},{"startTime":1553.439,"endTime":1555.429,"body":"I took a."},{"startTime":1555.429,"endTime":1561.209,"body":"Sophomore year of high school, I took a"},{"startTime":1555.429,"endTime":1561.209,"body":"bad hit on my humerus early in the season"},{"startTime":1561.209,"endTime":1563.627,"body":"and I got this hematoma."},{"startTime":1563.685,"endTime":1568.585,"body":"and my arm swelled up massive and I had to"},{"startTime":1563.685,"endTime":1568.585,"body":"take some time off and they basically like"},{"startTime":1568.585,"endTime":1574.725,"body":"I bruised the bone like really badly and"},{"startTime":1568.585,"endTime":1574.725,"body":"all this blood pooled."},{"startTime":1574.845,"endTime":1579.585,"body":"And I think I had to miss a couple of"},{"startTime":1574.845,"endTime":1579.585,"body":"weeks and then I had this whatever thing"},{"startTime":1579.585,"endTime":1583.745,"body":"rigged up so to give me like an extra"},{"startTime":1579.585,"endTime":1583.745,"body":"padding on the arm and that injury came"},{"startTime":1583.745,"endTime":1586.355,"body":"back every single sub -subsequential year."},{"startTime":1586.355,"endTime":1589.025,"body":"I would take one bad hit and it would blow"},{"startTime":1586.355,"endTime":1589.025,"body":"up again."},{"startTime":1589.025,"endTime":1593.189,"body":"So that was like kind of the first bigger"},{"startTime":1589.025,"endTime":1593.189,"body":"one that was kind of a pain in the ass."},{"startTime":1593.189,"endTime":1596.239,"body":"I had my first slapped hair in my right"},{"startTime":1593.189,"endTime":1596.239,"body":"shoulder when I was 17."},{"startTime":1596.239,"endTime":1597.609,"body":"I had that surgically repaired."},{"startTime":1597.609,"endTime":1601.849,"body":"That was by far my worst surgical repair"},{"startTime":1597.609,"endTime":1601.849,"body":"of recovery."},{"startTime":1601.849,"endTime":1604.709,"body":"It was just, it was like 10 months until I"},{"startTime":1601.849,"endTime":1604.709,"body":"was normal again."},{"startTime":1604.709,"endTime":1607.199,"body":"That one was very, very not fun."},{"startTime":1609.669,"endTime":1612.749,"body":"In 2013, I ruptured my Achilles doing"},{"startTime":1609.669,"endTime":1612.749,"body":"CrossFit."},{"startTime":1612.749,"endTime":1614.659,"body":"You witnessed that one in person, Brian."},{"startTime":1614.659,"endTime":1617.494,"body":"That one was pretty not fun."},{"startTime":1617.494,"endTime":1618.754,"body":"That was super scary, man."},{"startTime":1618.754,"endTime":1622.054,"body":"That was the moment where we all"},{"startTime":1618.754,"endTime":1622.054,"body":"questioned whether we should be rebounding"},{"startTime":1622.054,"endTime":1623.954,"body":"box jumps or not."},{"startTime":1627.24,"endTime":1633.501,"body":"Some like various knee tendonitis in the"},{"startTime":1627.24,"endTime":1633.501,"body":"years proceeding that."},{"startTime":1633.501,"endTime":1637.921,"body":"And then I tore my patella tendon in my"},{"startTime":1633.501,"endTime":1637.921,"body":"left leg."},{"startTime":1638.481,"endTime":1640.211,"body":"I had to have that surgically repaired."},{"startTime":1640.211,"endTime":1644.141,"body":"And I also had a torn meniscus that the"},{"startTime":1640.211,"endTime":1644.141,"body":"doctor was kind enough to fix while he was"},{"startTime":1644.141,"endTime":1647.071,"body":"in there that I didn't know I had there."},{"startTime":1647.071,"endTime":1648.931,"body":"That one was actually a pretty minor."},{"startTime":1648.931,"endTime":1650.053,"body":"It was a"},{"startTime":1650.053,"endTime":1653.213,"body":"Vertical tear I did not rupture it"},{"startTime":1650.053,"endTime":1653.213,"body":"horizontally."},{"startTime":1653.213,"endTime":1654.943,"body":"It was a partial tear."},{"startTime":1654.943,"endTime":1663.273,"body":"So that one wasn't quite as bad That was"},{"startTime":1654.943,"endTime":1663.273,"body":"2017 and I just had my hernia repair, you"},{"startTime":1663.273,"endTime":1669.273,"body":"know four weeks ago I'm sure there's"},{"startTime":1663.273,"endTime":1669.273,"body":"probably a someone missing various small"},{"startTime":1669.273,"endTime":1669.473,"body":"ones."},{"startTime":1669.473,"endTime":1673.233,"body":"Okay, I get these weird injuries I had one"},{"startTime":1669.473,"endTime":1673.233,"body":"where I like severed the tendon in my"},{"startTime":1673.233,"endTime":1676.873,"body":"finger and then I couldn't move my think"},{"startTime":1673.233,"endTime":1676.873,"body":"couldn't straighten my finger for for like"},{"startTime":1676.873,"endTime":1678.393,"body":"a couple months"},{"startTime":1678.853,"endTime":1684.673,"body":"But besides those, no minor tendonitis,"},{"startTime":1678.853,"endTime":1684.673,"body":"big one, golfer's elbow, tennis elbow,"},{"startTime":1684.673,"endTime":1686.213,"body":"that sort of thing."},{"startTime":1686.213,"endTime":1689.493,"body":"Fortunately, no broken bones, I don't"},{"startTime":1686.213,"endTime":1689.493,"body":"think."},{"startTime":1690.313,"endTime":1693.953,"body":"And I think my bone density is hopefully"},{"startTime":1690.313,"endTime":1693.953,"body":"high enough now that I shouldn't have to"},{"startTime":1693.953,"endTime":1695.763,"body":"worry about that in the future."},{"startTime":1695.99,"endTime":1700.07,"body":"Yeah, and then I'm sure we've both had,"},{"startTime":1695.99,"endTime":1700.07,"body":"you know, a number of these things that"},{"startTime":1700.07,"endTime":1700.39,"body":"pop up."},{"startTime":1700.39,"endTime":1705.19,"body":"Like we've talked about that mid -upper"},{"startTime":1700.39,"endTime":1705.19,"body":"trap thing that used to happen when you"},{"startTime":1705.19,"endTime":1706.63,"body":"would press overhead."},{"startTime":1707.35,"endTime":1711.07,"body":"So that would happen to me a decent amount"},{"startTime":1707.35,"endTime":1711.07,"body":"during CrossFit, like once a year or so, I"},{"startTime":1711.07,"endTime":1717.11,"body":"would end up tweaking something in my like"},{"startTime":1711.07,"endTime":1717.11,"body":"mid to upper trap, rhomboid area."},{"startTime":1717.23,"endTime":1722.79,"body":"And then I've had a series of blowback"},{"startTime":1717.23,"endTime":1722.79,"body":"stuff."},{"startTime":1723.958,"endTime":1726.248,"body":"throughout CrossFit and then a little post"},{"startTime":1723.958,"endTime":1726.248,"body":"-CrossFit."},{"startTime":1726.248,"endTime":1731.258,"body":"And so I've been able to ameliorate most"},{"startTime":1726.248,"endTime":1731.258,"body":"of that through the way that I train now."},{"startTime":1731.258,"endTime":1738.178,"body":"But I do think there was probably a little"},{"startTime":1731.258,"endTime":1738.178,"body":"bit of cumulative damage done to QL, SI,"},{"startTime":1738.178,"endTime":1742.078,"body":"different areas of the low back, upper"},{"startTime":1738.178,"endTime":1742.078,"body":"glute and stuff like that through those"},{"startTime":1742.078,"endTime":1742.578,"body":"years."},{"startTime":1742.578,"endTime":1746.238,"body":"So that's the basis of it."},{"startTime":1746.238,"endTime":1753.658,"body":"And if we kind of just begin with this"},{"startTime":1746.238,"endTime":1753.658,"body":"list here, knees and quads is our first."},{"startTime":1753.974,"endTime":1754.474,"body":"section."},{"startTime":1754.474,"endTime":1761.234,"body":"And so like, I personally don't know if"},{"startTime":1754.474,"endTime":1761.234,"body":"I've ever had a legit quad injury."},{"startTime":1761.234,"endTime":1768.754,"body":"Like I, like, I know I've never torn my"},{"startTime":1761.234,"endTime":1768.754,"body":"quads and, I've certainly had knee things"},{"startTime":1768.754,"endTime":1770.634,"body":"that could be a result of quads."},{"startTime":1770.634,"endTime":1776.854,"body":"For example, IT band syndrome can affect"},{"startTime":1770.634,"endTime":1776.854,"body":"knees and that, I guess that's not quad is"},{"startTime":1776.854,"endTime":1780.694,"body":"kind of like on the lateral side, but it's"},{"startTime":1776.854,"endTime":1780.694,"body":"in that area."},{"startTime":1780.694,"endTime":1784.414,"body":"And then, you know, I've pulled the"},{"startTime":1780.694,"endTime":1784.414,"body":"ductors, which are officially, I guess,"},{"startTime":1784.414,"endTime":1791.854,"body":"part of the quads and the hamstrings, but"},{"startTime":1784.414,"endTime":1791.854,"body":"nothing really super severe in the main,"},{"startTime":1791.854,"endTime":1796.674,"body":"you know, for bulk muscles of the"},{"startTime":1791.854,"endTime":1796.674,"body":"quadricep, but certainly a few, a few knee"},{"startTime":1796.674,"endTime":1797.514,"body":"things."},{"startTime":1797.514,"endTime":1803.274,"body":"But maybe we'll start it over with you"},{"startTime":1797.514,"endTime":1803.274,"body":"because you tore your patellar tendon and"},{"startTime":1803.274,"endTime":1805.154,"body":"had that meniscal repair."},{"startTime":1805.154,"endTime":1807.454,"body":"So yeah, what was that like?"},{"startTime":1807.454,"endTime":1811.074,"body":"And kind of what did you do as you went"},{"startTime":1807.454,"endTime":1811.074,"body":"through that?"},{"startTime":1811.941,"endTime":1812.301,"body":"Yeah."},{"startTime":1812.301,"endTime":1818.121,"body":"So the biggest thing there was I think I"},{"startTime":1812.301,"endTime":1818.121,"body":"was on crutches for three weeks, something"},{"startTime":1818.121,"endTime":1823.321,"body":"like that, maybe a little bit longer until"},{"startTime":1818.121,"endTime":1823.321,"body":"I was, was, was load bearing."},{"startTime":1823.941,"endTime":1830.751,"body":"but one of the things I remembered is once"},{"startTime":1823.941,"endTime":1830.751,"body":"I was kind of greenlit past the, Hey, you,"},{"startTime":1830.751,"endTime":1836.381,"body":"you're probably out of the woods on, on"},{"startTime":1830.751,"endTime":1836.381,"body":"like a spontaneous re rupture under, you"},{"startTime":1836.381,"endTime":1837.961,"body":"know, normal thing."},{"startTime":1837.961,"endTime":1840.763,"body":"I was back riding the exercise bike."},{"startTime":1840.773,"endTime":1847.033,"body":"I had to put the seat a little bit higher,"},{"startTime":1840.773,"endTime":1847.033,"body":"I think, because I didn't have the full"},{"startTime":1847.033,"endTime":1848.873,"body":"kind of flexion range of motion."},{"startTime":1848.873,"endTime":1853.313,"body":"But that was like one of the first things"},{"startTime":1848.873,"endTime":1853.313,"body":"that I was doing just to get some use in"},{"startTime":1853.313,"endTime":1855.433,"body":"range of motion back."},{"startTime":1855.913,"endTime":1858.773,"body":"And then I really wasn't doing any."},{"startTime":1859.013,"endTime":1863.153,"body":"lower body at all because it was a load"},{"startTime":1859.013,"endTime":1863.153,"body":"bearing sort of thing."},{"startTime":1863.153,"endTime":1866.393,"body":"So it was like no calves, no hamstrings,"},{"startTime":1863.153,"endTime":1866.393,"body":"anything like that."},{"startTime":1866.393,"endTime":1871.773,"body":"And I was training strictly on machines so"},{"startTime":1866.393,"endTime":1871.773,"body":"that I didn't have to maneuver plates"},{"startTime":1871.773,"endTime":1872.193,"body":"around."},{"startTime":1872.193,"endTime":1876.953,"body":"So pretty much like pin loaded or"},{"startTime":1872.193,"endTime":1876.953,"body":"functional trainer, those sorts of things."},{"startTime":1876.953,"endTime":1880.793,"body":"So just doing what I could there and"},{"startTime":1876.953,"endTime":1880.793,"body":"fortunately like, you know, what we've"},{"startTime":1880.793,"endTime":1884.705,"body":"talked about many times on the podcast"},{"startTime":1880.793,"endTime":1884.705,"body":"before maintenance."},{"startTime":1884.709,"endTime":1889.069,"body":"Volumes and what it takes to maintain"},{"startTime":1884.709,"endTime":1889.069,"body":"muscle over shorter periods of time."},{"startTime":1889.069,"endTime":1895.129,"body":"Let's call it like six weeks or less is"},{"startTime":1889.069,"endTime":1895.129,"body":"pretty I don't want to use the term"},{"startTime":1895.129,"endTime":1900.969,"body":"encouraging but a lower lower threshold"},{"startTime":1895.129,"endTime":1900.969,"body":"than you would may otherwise think so so I"},{"startTime":1900.969,"endTime":1906.609,"body":"think Fortunately in that regard I was"},{"startTime":1900.969,"endTime":1906.609,"body":"able to cover most of my major, you know"},{"startTime":1906.609,"endTime":1911.077,"body":"pressing and pulling patterns upper body"},{"startTime":1906.609,"endTime":1911.077,"body":"and was able to"},{"startTime":1911.077,"endTime":1914.917,"body":"you know, tangentially work around that"},{"startTime":1911.077,"endTime":1914.917,"body":"while I worked on increasing range of"},{"startTime":1914.917,"endTime":1917.577,"body":"motion, getting, you know, inflammation"},{"startTime":1914.917,"endTime":1917.577,"body":"down."},{"startTime":1917.577,"endTime":1923.437,"body":"And then the bike is nice in that there"},{"startTime":1917.577,"endTime":1923.437,"body":"is, it's concentric, but you're at least"},{"startTime":1923.437,"endTime":1925.957,"body":"getting some tension into the quads."},{"startTime":1925.957,"endTime":1930.377,"body":"And then once I was able to walk doing"},{"startTime":1925.957,"endTime":1930.377,"body":"load bearing, which helps with, you know,"},{"startTime":1930.377,"endTime":1934.357,"body":"obviously preserving the muscle mass you"},{"startTime":1930.377,"endTime":1934.357,"body":"do have."},{"startTime":1934.742,"endTime":1939.202,"body":"Yeah, I think one interesting question"},{"startTime":1934.742,"endTime":1939.202,"body":"here, and this would apply to injuries all"},{"startTime":1939.202,"endTime":1944.462,"body":"the way down the board here, not just to"},{"startTime":1939.202,"endTime":1944.462,"body":"the knee, but were you training the"},{"startTime":1944.462,"endTime":1945.202,"body":"opposite leg?"},{"startTime":1945.202,"endTime":1951.222,"body":"Because when we look at the research, we"},{"startTime":1945.202,"endTime":1951.222,"body":"can see that, man, I don't know the"},{"startTime":1951.222,"endTime":1955.522,"body":"research super well, so I don't want to"},{"startTime":1951.222,"endTime":1955.522,"body":"misquote here, but it's something like 20"},{"startTime":1955.522,"endTime":1961.902,"body":"% benefit goes to the immobilized limb"},{"startTime":1955.522,"endTime":1961.902,"body":"when you train the active limb."},{"startTime":1962.162,"endTime":1964.726,"body":"And that's coordination based."},{"startTime":1964.726,"endTime":1968.966,"body":"strength based and maybe even hypertrophy"},{"startTime":1964.726,"endTime":1968.966,"body":"based."},{"startTime":1968.966,"endTime":1973.026,"body":"I'm not entirely sure on the last one, but"},{"startTime":1968.966,"endTime":1973.026,"body":"I know there's certainly some neural and"},{"startTime":1973.026,"endTime":1978.186,"body":"skill based pieces and strength that, you"},{"startTime":1973.026,"endTime":1978.186,"body":"know, you can transfer over to, to the leg"},{"startTime":1978.186,"endTime":1979.416,"body":"that actually isn't working."},{"startTime":1979.416,"endTime":1981.526,"body":"So yeah, how did you kind of implement"},{"startTime":1979.416,"endTime":1981.526,"body":"that?"},{"startTime":1981.526,"endTime":1982.946,"body":"If you did it all."},{"startTime":1983.013,"endTime":1985.293,"body":"I don't think I did."},{"startTime":1986.173,"endTime":1990.153,"body":"And if I'm being completely honest, I"},{"startTime":1986.173,"endTime":1990.153,"body":"think I may have just kind of forgotten"},{"startTime":1990.153,"endTime":1995.553,"body":"about it because I do remember after my"},{"startTime":1990.153,"endTime":1995.553,"body":"Achilles rupture doing some unilateral leg"},{"startTime":1995.553,"endTime":1995.723,"body":"work."},{"startTime":1995.723,"endTime":1999.953,"body":"And I want to say it might have been like"},{"startTime":1995.723,"endTime":1999.953,"body":"you who was telling me about it, you know,"},{"startTime":1999.953,"endTime":2001.063,"body":"all those years ago."},{"startTime":2001.063,"endTime":2004.233,"body":"I think with the knee, I potentially just"},{"startTime":2001.063,"endTime":2004.233,"body":"forgot."},{"startTime":2004.233,"endTime":2008.913,"body":"And really ironically, I don't really have"},{"startTime":2004.233,"endTime":2008.913,"body":"a lot of memory around the time following"},{"startTime":2008.913,"endTime":2010.373,"body":"the knee injury."},{"startTime":2010.917,"endTime":2015.277,"body":"which is kind of strange because it really"},{"startTime":2010.917,"endTime":2015.277,"body":"wasn't that long ago, but I really just"},{"startTime":2015.277,"endTime":2017.017,"body":"don't remember with that."},{"startTime":2018.021,"endTime":2019.162,"body":"Yeah."},{"startTime":2019.742,"endTime":2024.182,"body":"I think when you were, when you had the"},{"startTime":2019.742,"endTime":2024.182,"body":"Achilles one, I remember was it, it"},{"startTime":2024.182,"endTime":2028.082,"body":"might've been that injury where we had you"},{"startTime":2024.182,"endTime":2028.082,"body":"rowing and you were putting your bad foot"},{"startTime":2028.082,"endTime":2031.922,"body":"on like a skateboard or something so that"},{"startTime":2028.082,"endTime":2031.922,"body":"you could, yeah, yeah, skateboard."},{"startTime":2031.922,"endTime":2032.552,"body":"Yeah."},{"startTime":2032.552,"endTime":2035.962,"body":"So, I mean, there's so many ways that you"},{"startTime":2032.552,"endTime":2035.962,"body":"can be creative to work around injuries"},{"startTime":2035.962,"endTime":2036.722,"body":"like that."},{"startTime":2036.722,"endTime":2040.442,"body":"I also think it's probably important to"},{"startTime":2036.722,"endTime":2040.442,"body":"touch on what you kind of alluded to when"},{"startTime":2040.442,"endTime":2045.022,"body":"you were saying you were training upper"},{"startTime":2040.442,"endTime":2045.022,"body":"body a lot is that it's kind of a cool"},{"startTime":2045.022,"endTime":2046.678,"body":"opportunity to turn"},{"startTime":2046.678,"endTime":2052.078,"body":"training to not gatekeep the term because"},{"startTime":2046.678,"endTime":2052.078,"body":"you are still training into an upper body"},{"startTime":2052.078,"endTime":2053.858,"body":"specialization phase."},{"startTime":2054.178,"endTime":2058.818,"body":"And we made a note of that in our document"},{"startTime":2054.178,"endTime":2058.818,"body":"because I think that that really applies"},{"startTime":2058.818,"endTime":2063.6980000000003,"body":"to any injury across the board is is how"},{"startTime":2058.818,"endTime":2063.6980000000003,"body":"can I if I can't train this one area of my"},{"startTime":2063.6980000000003,"endTime":2067.9179999999997,"body":"body, how can I take the volume and"},{"startTime":2063.6980000000003,"endTime":2067.9179999999997,"body":"fatigue that I would have put there and"},{"startTime":2067.9179999999997,"endTime":2071.478,"body":"transfer it to a different area of the"},{"startTime":2067.9179999999997,"endTime":2071.478,"body":"body so that maybe I can do these"},{"startTime":2071.478,"endTime":2074.966,"body":"potentially outrageous levels of volume."},{"startTime":2074.966,"endTime":2079.106,"body":"to stimulate growth in an area while"},{"startTime":2074.966,"endTime":2079.106,"body":"another area is being rested and"},{"startTime":2079.106,"endTime":2080.026,"body":"recovered."},{"startTime":2080.026,"endTime":2083.606,"body":"And so how did, did you feel like during"},{"startTime":2080.026,"endTime":2083.606,"body":"that injury that that's what you did that"},{"startTime":2083.606,"endTime":2086.706,"body":"you really kind of put extra volume into"},{"startTime":2083.606,"endTime":2086.706,"body":"the upper body or was it just still"},{"startTime":2086.706,"endTime":2090.788,"body":"similar volume to what you were doing and"},{"startTime":2086.706,"endTime":2090.788,"body":"maybe just allowing your body to recover?"},{"startTime":2091.685,"endTime":2096.265,"body":"I think with the knee, it was probably a"},{"startTime":2091.685,"endTime":2096.265,"body":"similar amount."},{"startTime":2096.265,"endTime":2099.905,"body":"And then I was in like, I was spending a"},{"startTime":2096.265,"endTime":2099.905,"body":"considerable amount of time doing like"},{"startTime":2099.905,"endTime":2102.105,"body":"knee rehab stuff."},{"startTime":2102.165,"endTime":2106.885,"body":"With the knee, because it wasn't a full"},{"startTime":2102.165,"endTime":2106.885,"body":"rupture, I was able to be load bearing"},{"startTime":2106.885,"endTime":2109.125,"body":"like significantly faster."},{"startTime":2109.125,"endTime":2111.935,"body":"So I was able to get into like rehab"},{"startTime":2109.125,"endTime":2111.935,"body":"earlier."},{"startTime":2111.935,"endTime":2115.685,"body":"And then I just wanted to get back to"},{"startTime":2111.935,"endTime":2115.685,"body":"normal, wanted to get my range of motion"},{"startTime":2115.685,"endTime":2115.965,"body":"back."},{"startTime":2115.965,"endTime":2120.453,"body":"So I remember being very, very proactive"},{"startTime":2115.965,"endTime":2120.453,"body":"in doing a lot of like,"},{"startTime":2120.453,"endTime":2123.093,"body":"my rehab drills like at the gym."},{"startTime":2123.093,"endTime":2127.553,"body":"So that would took up, I would say at"},{"startTime":2123.093,"endTime":2127.553,"body":"least two sessions per week."},{"startTime":2127.553,"endTime":2130.193,"body":"What we're specifically focused on that."},{"startTime":2130.193,"endTime":2134.713,"body":"And then I think I was just more"},{"startTime":2130.193,"endTime":2134.713,"body":"maintenance volume on the upper body"},{"startTime":2134.713,"endTime":2135.533,"body":"training."},{"startTime":2137.262,"endTime":2144.222,"body":"Yeah, so as we get into my kind of"},{"startTime":2137.262,"endTime":2144.222,"body":"experiences with knee issues, the first,"},{"startTime":2144.222,"endTime":2152.382,"body":"well, if we go way back, just doing"},{"startTime":2144.222,"endTime":2152.382,"body":"CrossFit used to mess my knees up and not"},{"startTime":2152.382,"endTime":2157.582,"body":"like they were injured, but just overuse,"},{"startTime":2152.382,"endTime":2157.582,"body":"fatigue, tendonitis type stuff."},{"startTime":2157.582,"endTime":2163.482,"body":"I remember in the heart of the competitive"},{"startTime":2157.582,"endTime":2163.482,"body":"CrossFit days, I would have to struggle to"},{"startTime":2163.482,"endTime":2165.366,"body":"get out of my car and in my car."},{"startTime":2165.366,"endTime":2170.426,"body":"would have to hold the roof for support or"},{"startTime":2165.366,"endTime":2170.426,"body":"push off my leg just to lunge out of the"},{"startTime":2170.426,"endTime":2171.086,"body":"car."},{"startTime":2171.086,"endTime":2176.226,"body":"I was taking hot tubs at my apartment"},{"startTime":2171.086,"endTime":2176.226,"body":"complex every night just to kind of"},{"startTime":2176.226,"endTime":2179.426,"body":"relieve some of that inflammation there."},{"startTime":2179.806,"endTime":2181.896,"body":"And it didn't stop me."},{"startTime":2181.896,"endTime":2184.826,"body":"I remember just going to the gym being"},{"startTime":2181.896,"endTime":2184.826,"body":"like, okay, I guess I have to warm up for"},{"startTime":2184.826,"endTime":2185.696,"body":"a half hour today."},{"startTime":2185.696,"endTime":2191.806,"body":"There'd be barbell mashing and banded"},{"startTime":2185.696,"endTime":2191.806,"body":"distractions and light sets and all this"},{"startTime":2191.806,"endTime":2195.254,"body":"stuff just so that I could then do cleans"},{"startTime":2191.806,"endTime":2195.254,"body":"and do squats."},{"startTime":2195.254,"endTime":2196.354,"body":"like that."},{"startTime":2196.354,"endTime":2201.654,"body":"And I didn't question it too much because"},{"startTime":2196.354,"endTime":2201.654,"body":"I'd always had a history of knees"},{"startTime":2201.654,"endTime":2204.774,"body":"bothering me, like even during basketball"},{"startTime":2201.654,"endTime":2204.774,"body":"in high school."},{"startTime":2204.774,"endTime":2207.314,"body":"Like everyone gets growing pains as you're"},{"startTime":2204.774,"endTime":2207.314,"body":"a teenager."},{"startTime":2207.314,"endTime":2210.814,"body":"And I think that's normal for joints to"},{"startTime":2207.314,"endTime":2210.814,"body":"hurt a little bit."},{"startTime":2210.814,"endTime":2215.854,"body":"But I remember even in high school having"},{"startTime":2210.814,"endTime":2215.854,"body":"to wear knee braces and stuff like that"},{"startTime":2215.854,"endTime":2220.374,"body":"just because the pain after two hours of"},{"startTime":2215.854,"endTime":2220.374,"body":"practice, six days a week of pounding the"},{"startTime":2220.374,"endTime":2223.014,"body":"floor, it was just pretty immense."},{"startTime":2223.434,"endTime":2224.598,"body":"So then"},{"startTime":2224.598,"endTime":2228.798,"body":"The CrossFit days, toward the end of my"},{"startTime":2224.598,"endTime":2228.798,"body":"competitive time in CrossFit, I want to"},{"startTime":2228.798,"endTime":2236.838,"body":"say maybe 2015, 2016, we were doing a"},{"startTime":2228.798,"endTime":2236.838,"body":"workout that was triples on back squat,"},{"startTime":2236.838,"endTime":2239.598,"body":"immediately into a 50 yard sprint."},{"startTime":2239.958,"endTime":2245.938,"body":"And I've done that workout many a times"},{"startTime":2239.958,"endTime":2245.938,"body":"and no issue, but one of the days I went"},{"startTime":2245.938,"endTime":2250.71,"body":"to do it and something tweaked on my"},{"startTime":2245.938,"endTime":2250.71,"body":"sprint and..."},{"startTime":2250.71,"endTime":2253.93,"body":"I immediately knew something was wrong"},{"startTime":2250.71,"endTime":2253.93,"body":"because I went to unwrap the barbell for"},{"startTime":2253.93,"endTime":2254.51,"body":"the next rep."},{"startTime":2254.51,"endTime":2257.4,"body":"And I was like, Nope, can't even descend"},{"startTime":2254.51,"endTime":2257.4,"body":"down to do that."},{"startTime":2257.4,"endTime":2262.45,"body":"And so as it turns out, that was where I"},{"startTime":2257.4,"endTime":2262.45,"body":"tore my meniscus, which I never found out"},{"startTime":2262.45,"endTime":2272.67,"body":"actually until years, years later,"},{"startTime":2262.45,"endTime":2272.67,"body":"because, when I tore my plantar fascia, I"},{"startTime":2272.67,"endTime":2274.92,"body":"was on a boot."},{"startTime":2274.92,"endTime":2277.21,"body":"I was in a boot that was about two inches"},{"startTime":2274.92,"endTime":2277.21,"body":"high."},{"startTime":2277.21,"endTime":2280.792,"body":"And then my other foot was obviously set"},{"startTime":2277.21,"endTime":2280.792,"body":"lower."},{"startTime":2280.886,"endTime":2287.666,"body":"And that discrepancy between the heights"},{"startTime":2280.886,"endTime":2287.666,"body":"as I was walking and I had kids at the"},{"startTime":2287.666,"endTime":2287.796,"body":"time."},{"startTime":2287.796,"endTime":2290.826,"body":"So I was kind of like having to parent and"},{"startTime":2287.796,"endTime":2290.826,"body":"chase them around and stuff."},{"startTime":2290.826,"endTime":2295.366,"body":"It created, it exacerbated whatever was"},{"startTime":2290.826,"endTime":2295.366,"body":"going on in my knee from, from years"},{"startTime":2295.366,"endTime":2295.736,"body":"prior."},{"startTime":2295.736,"endTime":2301.066,"body":"So like from 2015, when I hurt my knee,"},{"startTime":2295.736,"endTime":2301.066,"body":"the plantar fascia tear was in 2022."},{"startTime":2301.066,"endTime":2303.166,"body":"So we're talking like I was having no knee"},{"startTime":2301.066,"endTime":2303.166,"body":"pain."},{"startTime":2303.166,"endTime":2305.646,"body":"Then I tear my plantar fascia, start"},{"startTime":2303.166,"endTime":2305.646,"body":"walking funny."},{"startTime":2305.646,"endTime":2310.966,"body":"And suddenly the knee pain is like it was"},{"startTime":2305.646,"endTime":2310.966,"body":"back in 2015 when it first happened."},{"startTime":2311.382,"endTime":2320.984,"body":"And so at that point, I went in to see the"},{"startTime":2311.382,"endTime":2320.984,"body":"sports doc and we decided to do the"},{"startTime":2324.258,"endTime":2324.798,"body":"TRP?"},{"startTime":2324.798,"endTime":2328.718,"body":"Is that the thing I did in my knee that"},{"startTime":2324.798,"endTime":2328.718,"body":"you've done in your shoulder before, your"},{"startTime":2328.718,"endTime":2329.578,"body":"elbow?"},{"startTime":2330.038,"endTime":2331.816,"body":"You're muted, you're muted."},{"startTime":2334.021,"endTime":2335.031,"body":"Yes, I forgot about that."},{"startTime":2335.031,"endTime":2338.941,"body":"I've had those numerous times on various"},{"startTime":2335.031,"endTime":2338.941,"body":"different injuries."},{"startTime":2339.401,"endTime":2343.201,"body":"I just, I just probably like a whole four"},{"startTime":2339.401,"endTime":2343.201,"body":"injuries that I just completely forgot to"},{"startTime":2343.201,"endTime":2344.521,"body":"cover in my intro."},{"startTime":2344.521,"endTime":2347.761,"body":"Yes, platelet rich plasma therapy."},{"startTime":2347.761,"endTime":2348.282,"body":"Yes."},{"startTime":2348.282,"endTime":2353.242,"body":"so I did the PRP in my knee and at that"},{"startTime":2348.282,"endTime":2353.242,"body":"time, that's when they discovered that I"},{"startTime":2353.242,"endTime":2357.402,"body":"had the torn meniscus, which I think was"},{"startTime":2353.242,"endTime":2357.402,"body":"from 2015."},{"startTime":2357.402,"endTime":2360.742,"body":"So anyways, that's my history of knee"},{"startTime":2357.402,"endTime":2360.742,"body":"injuries."},{"startTime":2360.742,"endTime":2362.682,"body":"The PRP was amazing."},{"startTime":2363.002,"endTime":2366.862,"body":"Aside from the fact that as I've discussed"},{"startTime":2363.002,"endTime":2366.862,"body":"on this podcast, I went out hiking on day"},{"startTime":2366.862,"endTime":2369.242,"body":"four and he told me not to do anything for"},{"startTime":2366.862,"endTime":2369.242,"body":"two weeks."},{"startTime":2369.242,"endTime":2374.902,"body":"And so I elongated my recovery period from"},{"startTime":2369.242,"endTime":2374.902,"body":"the PRP, but once it actually settled in"},{"startTime":2374.902,"endTime":2377.238,"body":"and worked, maybe 10 to 12 weeks later,"},{"startTime":2377.238,"endTime":2379.548,"body":"I was, man, my knee feels amazing."},{"startTime":2379.548,"endTime":2382.718,"body":"Like my left knee oftentimes even feels"},{"startTime":2379.548,"endTime":2382.718,"body":"better than my right knee and my right"},{"startTime":2382.718,"endTime":2384.838,"body":"knee's never actually been injured."},{"startTime":2385.158,"endTime":2387.768,"body":"So that was my situation there."},{"startTime":2387.768,"endTime":2392.318,"body":"And during that time that I was recovering"},{"startTime":2387.768,"endTime":2392.318,"body":"during PRP, because I actually think that"},{"startTime":2392.318,"endTime":2398.238,"body":"that recovery was more dramatic and forced"},{"startTime":2392.318,"endTime":2398.238,"body":"more changes in my training than actually"},{"startTime":2398.238,"endTime":2401.458,"body":"tearing the meniscus itself back in 2015."},{"startTime":2402.098,"endTime":2404.918,"body":"Because at that time I just kind of like"},{"startTime":2402.098,"endTime":2404.918,"body":"was a hard -headed."},{"startTime":2404.918,"endTime":2408.638,"body":"CrossFitter and just kind of continued"},{"startTime":2404.918,"endTime":2408.638,"body":"working around it or through it."},{"startTime":2408.638,"endTime":2414.318,"body":"But in 2022 with the PRP, I actually"},{"startTime":2408.638,"endTime":2414.318,"body":"couldn't do anything really on my legs for"},{"startTime":2414.318,"endTime":2415.838,"body":"a long period of time."},{"startTime":2415.838,"endTime":2421.578,"body":"And so for the first six weeks, at least,"},{"startTime":2415.838,"endTime":2421.578,"body":"I had to do all single leg work."},{"startTime":2421.578,"endTime":2424.418,"body":"And that's basically what I did, like"},{"startTime":2421.578,"endTime":2424.418,"body":"single leg leg curls, single leg leg"},{"startTime":2424.418,"endTime":2424.838,"body":"extensions."},{"startTime":2424.838,"endTime":2429.938,"body":"And then once I could start incorporating"},{"startTime":2424.838,"endTime":2429.938,"body":"movement again, it was light single leg"},{"startTime":2429.938,"endTime":2434.964,"body":"leg extensions with the with the bad leg."},{"startTime":2435.35,"endTime":2436.22,"body":"And actually, you know what?"},{"startTime":2436.22,"endTime":2440.45,"body":"I think I could actually still do"},{"startTime":2436.22,"endTime":2440.45,"body":"hamstring work even when I had the bum"},{"startTime":2440.45,"endTime":2440.81,"body":"knee."},{"startTime":2440.81,"endTime":2444.81,"body":"So I think I was doing bilateral hamstring"},{"startTime":2440.81,"endTime":2444.81,"body":"work and unilateral quad work."},{"startTime":2444.81,"endTime":2448.27,"body":"And then that was able to progress into"},{"startTime":2444.81,"endTime":2448.27,"body":"like light sets of hack squats and then"},{"startTime":2448.27,"endTime":2449.76,"body":"obviously heavier sets of hack squats."},{"startTime":2449.76,"endTime":2451.51,"body":"And then we go from there."},{"startTime":2451.51,"endTime":2455.58,"body":"So definitely more time than I intended to"},{"startTime":2451.51,"endTime":2455.58,"body":"spend on knees and quads."},{"startTime":2455.58,"endTime":2459.51,"body":"We should probably jump on to the next one"},{"startTime":2455.58,"endTime":2459.51,"body":"unless you have anything to add."},{"startTime":2460.005,"endTime":2461.545,"body":"Now, I always say that."},{"startTime":2461.545,"endTime":2463.005,"body":"I say no and then I start talking."},{"startTime":2463.005,"endTime":2467.185,"body":"The only thing I would add there is"},{"startTime":2463.005,"endTime":2467.185,"body":"there's going to be an individual amount"},{"startTime":2467.185,"endTime":2468.185,"body":"of variation."},{"startTime":2468.185,"endTime":2473.985,"body":"I have a client right now who's battling a"},{"startTime":2468.185,"endTime":2473.985,"body":"bad knee tendonitis sort of thing."},{"startTime":2473.985,"endTime":2476.345,"body":"He's had multiple rounds of PRP."},{"startTime":2476.345,"endTime":2477.735,"body":"RDLs are a no -go."},{"startTime":2477.735,"endTime":2482.145,"body":"Just that stability, stabilization, he"},{"startTime":2477.735,"endTime":2482.145,"body":"gets very sore after."},{"startTime":2482.145,"endTime":2487.625,"body":"Seated hamstring curls are also a no -go,"},{"startTime":2482.145,"endTime":2487.625,"body":"but prone hamstring curls are fine."},{"startTime":2487.653,"endTime":2492.333,"body":"There is a pretty substantial amount of"},{"startTime":2487.653,"endTime":2492.333,"body":"individual variability to what may"},{"startTime":2492.333,"endTime":2495.213,"body":"exacerbate the issue or maybe perfectly"},{"startTime":2492.333,"endTime":2495.213,"body":"fine."},{"startTime":2495.798,"endTime":2497.138,"body":"Yeah, that's a really good point."},{"startTime":2497.138,"endTime":2501.238,"body":"The lying leg curl versus seated leg curls"},{"startTime":2497.138,"endTime":2501.238,"body":"into very interesting one, honestly, I'm"},{"startTime":2501.238,"endTime":2505.778,"body":"kind of surprised by that, but I'm sure"},{"startTime":2501.238,"endTime":2505.778,"body":"there's reasons for that that are beyond"},{"startTime":2505.778,"endTime":2507.038,"body":"me at the moment."},{"startTime":2507.118,"endTime":2511.958,"body":"Okay, so the next one we have is kind of"},{"startTime":2507.118,"endTime":2511.958,"body":"staying in the lower body here, feet and"},{"startTime":2511.958,"endTime":2512.898,"body":"ankles."},{"startTime":2512.978,"endTime":2517.338,"body":"And I just recently during the knee one"},{"startTime":2512.978,"endTime":2517.338,"body":"was talking about tearing my plantar"},{"startTime":2517.338,"endTime":2517.958,"body":"fascia."},{"startTime":2517.958,"endTime":2521.858,"body":"And so that's one of the two injuries that"},{"startTime":2517.958,"endTime":2521.858,"body":"I've had to my feet."},{"startTime":2521.858,"endTime":2523.958,"body":"As far as ankles go,"},{"startTime":2523.958,"endTime":2530.578,"body":"I have sprained and twisted my ankles an"},{"startTime":2523.958,"endTime":2530.578,"body":"uncountable amount of times through the"},{"startTime":2530.578,"endTime":2532.058,"body":"years of basketball."},{"startTime":2533.458,"endTime":2536.658,"body":"But sprains and twists are what they are."},{"startTime":2536.658,"endTime":2539.958,"body":"Like it's, you know, two to four weeks and"},{"startTime":2536.658,"endTime":2539.958,"body":"you are on crutches."},{"startTime":2539.958,"endTime":2544.278,"body":"And that was mostly before I ever really"},{"startTime":2539.958,"endTime":2544.278,"body":"even lifted weights."},{"startTime":2544.278,"endTime":2546.258,"body":"It was more just basketball stuff."},{"startTime":2546.258,"endTime":2551.478,"body":"So I'm not going to focus on that, but as"},{"startTime":2546.258,"endTime":2551.478,"body":"far as the foot injuries go, I tore my"},{"startTime":2551.478,"endTime":2553.278,"body":"plantar fascia in 2022."},{"startTime":2553.622,"endTime":2559.862,"body":"I dropped a 25 pound weight on my toe in"},{"startTime":2553.622,"endTime":2559.862,"body":"2018."},{"startTime":2560.702,"endTime":2563.302,"body":"And that was actually kind of a funny"},{"startTime":2560.702,"endTime":2563.302,"body":"story."},{"startTime":2563.302,"endTime":2567.462,"body":"I'll just quickly tell you because I was"},{"startTime":2563.302,"endTime":2567.462,"body":"in the gym in San Diego, which is like the"},{"startTime":2567.462,"endTime":2572.462,"body":"most broist bodybuilding professional IFBB"},{"startTime":2567.462,"endTime":2572.462,"body":"type gym you've probably ever been to."},{"startTime":2572.462,"endTime":2578.742,"body":"And there was this girl doing a legit"},{"startTime":2572.462,"endTime":2578.742,"body":"supplement ad wearing basically nothing."},{"startTime":2578.742,"endTime":2582.242,"body":"in the corner of the gym and there was"},{"startTime":2578.742,"endTime":2582.242,"body":"like cameras around her as she was like,"},{"startTime":2582.242,"endTime":2584.662,"body":"you know, bending over and showing her"},{"startTime":2582.242,"endTime":2584.662,"body":"butt and like holding a thing of"},{"startTime":2584.662,"endTime":2585.342,"body":"supplements."},{"startTime":2585.342,"endTime":2589.922,"body":"And I was just like so intrigued by what I"},{"startTime":2585.342,"endTime":2589.922,"body":"was looking at that I'm going to like pull"},{"startTime":2589.922,"endTime":2593.422,"body":"this, this 25 pound plate or the 45 pound"},{"startTime":2589.922,"endTime":2593.422,"body":"plate."},{"startTime":2593.422,"endTime":2597.262,"body":"I was pulling the 45 pound plate off of"},{"startTime":2593.422,"endTime":2597.262,"body":"the weight horn and not looking."},{"startTime":2597.262,"endTime":2601.062,"body":"I didn't realize there was a 25 pound"},{"startTime":2597.262,"endTime":2601.062,"body":"plate on the outside of the 45 pound"},{"startTime":2601.062,"endTime":2601.482,"body":"plate."},{"startTime":2601.482,"endTime":2604.342,"body":"So I go to pull the 45 pound off and then"},{"startTime":2604.342,"endTime":2608.722,"body":"Next thing I know, my foot is smashed and"},{"startTime":2604.342,"endTime":2608.722,"body":"there's a metal 25 pound plate on top of"},{"startTime":2608.722,"endTime":2609.842,"body":"my foot."},{"startTime":2610.022,"endTime":2611.982,"body":"And I knew immediately it was bad."},{"startTime":2611.982,"endTime":2616.242,"body":"Like I went and took my shoe off and I was"},{"startTime":2611.982,"endTime":2616.242,"body":"like, yep, my toe is smashed, like"},{"startTime":2616.242,"endTime":2617.862,"body":"legitimately smashed."},{"startTime":2618.462,"endTime":2623.842,"body":"And so those two injuries were honestly"},{"startTime":2618.462,"endTime":2623.842,"body":"probably pretty, like pretty severe, both"},{"startTime":2623.842,"endTime":2624.842,"body":"of them."},{"startTime":2624.842,"endTime":2626.862,"body":"Both of them, I was in a boot."},{"startTime":2627.062,"endTime":2633.878,"body":"Both of them, I couldn't really do much"},{"startTime":2627.062,"endTime":2633.878,"body":"for a number of weeks."},{"startTime":2634.638,"endTime":2641.498,"body":"but I do know that with both of them, I"},{"startTime":2634.638,"endTime":2641.498,"body":"did get back to training as quickly as I"},{"startTime":2641.498,"endTime":2645.718,"body":"could, where, where I went initially, I"},{"startTime":2641.498,"endTime":2645.718,"body":"did unilateral training, like literally"},{"startTime":2645.718,"endTime":2646.748,"body":"from the get -go."},{"startTime":2646.748,"endTime":2649.978,"body":"I think I took two days off of training"},{"startTime":2646.748,"endTime":2649.978,"body":"legs both times, and then it was"},{"startTime":2649.978,"endTime":2654.798,"body":"unilateral work, or bilateral for any"},{"startTime":2649.978,"endTime":2654.798,"body":"movements that I could do bilateral."},{"startTime":2654.798,"endTime":2659.858,"body":"And I remember by like, that's when I"},{"startTime":2654.798,"endTime":2659.858,"body":"smashed my toe, I remember getting into"},{"startTime":2659.858,"endTime":2663.574,"body":"the hack squat machine at like the 10 day"},{"startTime":2659.858,"endTime":2663.574,"body":"mark."},{"startTime":2663.574,"endTime":2667.374,"body":"and still being able to hack squat with"},{"startTime":2663.574,"endTime":2667.374,"body":"both legs because I would just push"},{"startTime":2667.374,"endTime":2668.114,"body":"through my heel."},{"startTime":2668.114,"endTime":2672.554,"body":"Like I would literally lift my toes off of"},{"startTime":2668.114,"endTime":2672.554,"body":"the platform."},{"startTime":2672.554,"endTime":2674.294,"body":"So I would just be pushing through my"},{"startTime":2672.554,"endTime":2674.294,"body":"heel."},{"startTime":2674.294,"endTime":2677.774,"body":"So you would call it like a glute dominant"},{"startTime":2674.294,"endTime":2677.774,"body":"hack squat of sorts."},{"startTime":2677.774,"endTime":2680.504,"body":"And I was legitimately doing that from the"},{"startTime":2677.774,"endTime":2680.504,"body":"get -go."},{"startTime":2680.504,"endTime":2684.934,"body":"I was doing RDLs from the get -go just by"},{"startTime":2680.504,"endTime":2684.934,"body":"having my toes hanging off the edge of a"},{"startTime":2684.934,"endTime":2685.144,"body":"plate."},{"startTime":2685.144,"endTime":2687.294,"body":"Like I was standing on a riser with my"},{"startTime":2685.144,"endTime":2687.294,"body":"toes hanging off."},{"startTime":2687.294,"endTime":2690.858,"body":"And so as long as I wasn't pushing through"},{"startTime":2687.294,"endTime":2690.858,"body":"my toes and the ball of my foot,"},{"startTime":2691.094,"endTime":2692.564,"body":"I was pretty much able to do everything."},{"startTime":2692.564,"endTime":2694.834,"body":"It just needed to be a little bit lighter."},{"startTime":2695.434,"endTime":2700.234,"body":"And so that was kind of a similar"},{"startTime":2695.434,"endTime":2700.234,"body":"situation, or that was how it went with"},{"startTime":2700.234,"endTime":2705.594,"body":"the toe smash with the plantar fascia"},{"startTime":2700.234,"endTime":2705.594,"body":"because it was my entire foot and not just"},{"startTime":2705.594,"endTime":2707.774,"body":"relegated to a small part of my foot."},{"startTime":2707.774,"endTime":2715.914,"body":"I had much longer period of time where I"},{"startTime":2707.774,"endTime":2715.914,"body":"could only do unilateral stuff, but it was"},{"startTime":2715.914,"endTime":2716.124,"body":"fine."},{"startTime":2716.124,"endTime":2719.478,"body":"I continued training and..."},{"startTime":2719.478,"endTime":2723.858,"body":"And in both cases, I did up the volume for"},{"startTime":2719.478,"endTime":2723.858,"body":"my upper body."},{"startTime":2723.858,"endTime":2729.438,"body":"I remember in both of those situations,"},{"startTime":2723.858,"endTime":2729.438,"body":"kind of immediately changing my split to"},{"startTime":2729.438,"endTime":2732.178,"body":"like a push, pull, push, pull, push, pull"},{"startTime":2729.438,"endTime":2732.178,"body":"type thing."},{"startTime":2732.178,"endTime":2735.918,"body":"And then just incorporating legwork, you"},{"startTime":2732.178,"endTime":2735.918,"body":"know, at the beginning or end of sessions"},{"startTime":2735.918,"endTime":2738.128,"body":"where I felt I wanted to or could."},{"startTime":2738.128,"endTime":2741.738,"body":"But basically every session was like, hey,"},{"startTime":2738.128,"endTime":2741.738,"body":"one day I'll do push the next day, I'll do"},{"startTime":2741.738,"endTime":2745.938,"body":"pull neck, then push, then pull because"},{"startTime":2741.738,"endTime":2745.938,"body":"they're they're non competing muscle"},{"startTime":2745.938,"endTime":2746.418,"body":"groups."},{"startTime":2746.418,"endTime":2749.046,"body":"And so you actually can kind of"},{"startTime":2749.046,"endTime":2752.846,"body":"really amp the volume up and get a lot out"},{"startTime":2749.046,"endTime":2752.846,"body":"of your upper body in those types of"},{"startTime":2752.846,"endTime":2753.726,"body":"situations."},{"startTime":2753.726,"endTime":2755.856,"body":"So that's my foot and ankle story."},{"startTime":2755.856,"endTime":2756.346,"body":"How about you?"},{"startTime":2756.346,"endTime":2757.838,"body":"Any foot and ankle stuff?"},{"startTime":2757.957,"endTime":2761.477,"body":"I mean, I guess technically the Achilles"},{"startTime":2757.957,"endTime":2761.477,"body":"is foot and ankle."},{"startTime":2762.097,"endTime":2763.297,"body":"That one."},{"startTime":2763.297,"endTime":2764.477,"body":"It was a little different."},{"startTime":2764.477,"endTime":2765.427,"body":"You're in a cast, right?"},{"startTime":2765.427,"endTime":2770.437,"body":"So you are pretty largely safeguarded from"},{"startTime":2765.427,"endTime":2770.437,"body":"yourself."},{"startTime":2770.437,"endTime":2774.577,"body":"What I remember during that time we were"},{"startTime":2770.437,"endTime":2774.577,"body":"training in the CrossFit gym, so limited"},{"startTime":2774.577,"endTime":2775.087,"body":"on equipment."},{"startTime":2775.087,"endTime":2780.577,"body":"I was doing chest to bar pull ups and dips"},{"startTime":2775.087,"endTime":2780.577,"body":"every single day, every single, every"},{"startTime":2780.577,"endTime":2782.557,"body":"single training session I went in."},{"startTime":2782.557,"endTime":2786.177,"body":"I remember not really."},{"startTime":2786.789,"endTime":2790.269,"body":"every obviously everyone was kind and"},{"startTime":2786.789,"endTime":2790.269,"body":"would like help me load the barbell for"},{"startTime":2790.269,"endTime":2793.509,"body":"benchpress but I didn't want to be a"},{"startTime":2790.269,"endTime":2793.509,"body":"bother to people so I was like what can I"},{"startTime":2793.509,"endTime":2797.189,"body":"do where I don't need people to help me I"},{"startTime":2793.509,"endTime":2797.189,"body":"was like I can do pull -ups I can do dips"},{"startTime":2797.189,"endTime":2799.509,"body":"so I ended up doing a lot"},{"startTime":2800.869,"endTime":2807.306,"body":"Those I did once I got some confidence"},{"startTime":2800.869,"endTime":2807.306,"body":"because I was like, if I."},{"startTime":2807.306,"endTime":2808.186,"body":"onto your good leg."},{"startTime":2808.186,"endTime":2811.266,"body":"Like you would always, I remember both"},{"startTime":2808.186,"endTime":2811.266,"body":"legs being up and then you would always,"},{"startTime":2811.266,"endTime":2814.126,"body":"you had the coordination and the"},{"startTime":2811.266,"endTime":2814.126,"body":"confidence to be able to kick down onto"},{"startTime":2814.126,"endTime":2815.045,"body":"the good leg."},{"startTime":2815.045,"endTime":2818.625,"body":"Yeah, but that wasn't an immediate thing"},{"startTime":2815.045,"endTime":2818.625,"body":"until I kind of got a little bit more"},{"startTime":2818.625,"endTime":2819.185,"body":"confident."},{"startTime":2819.185,"endTime":2825.105,"body":"And then I do remember riding the assault"},{"startTime":2819.185,"endTime":2825.105,"body":"bike with my cast on, which was pretty"},{"startTime":2825.105,"endTime":2827.405,"body":"doable in the rowing with the skateboard."},{"startTime":2827.405,"endTime":2831.865,"body":"So just finding ways that I could move in"},{"startTime":2827.405,"endTime":2831.865,"body":"a meaningful capacity, because especially"},{"startTime":2831.865,"endTime":2836.205,"body":"with the injuries in the lower body, like,"},{"startTime":2831.865,"endTime":2836.205,"body":"let's say below the knee, they don't have"},{"startTime":2836.205,"endTime":2837.515,"body":"wonderful blood flow."},{"startTime":2837.515,"endTime":2841.785,"body":"And obviously, blood flow carries"},{"startTime":2837.515,"endTime":2841.785,"body":"nutrients, the red red blood cells for"},{"startTime":2841.785,"endTime":2842.693,"body":"repair."},{"startTime":2842.693,"endTime":2847.173,"body":"So things that you can do in your body to"},{"startTime":2842.693,"endTime":2847.173,"body":"increase the overall blood flow through"},{"startTime":2847.173,"endTime":2850.573,"body":"tissues is going to help deliver some of"},{"startTime":2847.173,"endTime":2850.573,"body":"those things."},{"startTime":2850.573,"endTime":2855.393,"body":"So just getting moving is really"},{"startTime":2850.573,"endTime":2855.393,"body":"important, really in any facet with an"},{"startTime":2855.393,"endTime":2857.807,"body":"injury, provided that you can do it"},{"startTime":2855.393,"endTime":2857.807,"body":"safely."},{"startTime":2858.102,"endTime":2859.002,"body":"Yeah."},{"startTime":2859.002,"endTime":2859.592,"body":"Yeah."},{"startTime":2859.592,"endTime":2860.662,"body":"Good points."},{"startTime":2860.662,"endTime":2864.022,"body":"I don't think I have much else to add to"},{"startTime":2860.662,"endTime":2864.022,"body":"that one."},{"startTime":2864.022,"endTime":2868.832,"body":"As we move on to hamstrings, we're still"},{"startTime":2864.022,"endTime":2868.832,"body":"in the lower body here."},{"startTime":2868.832,"endTime":2873.602,"body":"So a lot of the recommendations that we"},{"startTime":2868.832,"endTime":2873.602,"body":"have are going to be pretty similar across"},{"startTime":2873.602,"endTime":2877.582,"body":"the board as far as how you can go about"},{"startTime":2873.602,"endTime":2877.582,"body":"training with prioritizing the upper body"},{"startTime":2877.582,"endTime":2881.122,"body":"and doing unilateral work and things like"},{"startTime":2877.582,"endTime":2881.122,"body":"that."},{"startTime":2881.122,"endTime":2887.062,"body":"When it comes to hamstrings, my only"},{"startTime":2881.122,"endTime":2887.062,"body":"hamstring injury was a couple of years"},{"startTime":2887.062,"endTime":2888.158,"body":"ago."},{"startTime":2888.246,"endTime":2889.706,"body":"also running."},{"startTime":2889.846,"endTime":2894.606,"body":"So I tore my plantar fascia running and"},{"startTime":2889.846,"endTime":2894.606,"body":"then I tore my hamstring or pulled my"},{"startTime":2894.606,"endTime":2895.686,"body":"hamstring one of the bad."},{"startTime":2895.686,"endTime":2900.106,"body":"If I had to say, I guess I would say that"},{"startTime":2895.686,"endTime":2900.106,"body":"I think it was a small tear given the"},{"startTime":2900.106,"endTime":2904.466,"body":"length of healing that it was, or maybe a"},{"startTime":2900.106,"endTime":2904.466,"body":"bad pull somewhere in between that range."},{"startTime":2904.466,"endTime":2906.706,"body":"But basically I was sprinting."},{"startTime":2906.706,"endTime":2912.446,"body":"My third step, I felt my hamstring kind of"},{"startTime":2906.706,"endTime":2912.446,"body":"ball up and I was a mile from home."},{"startTime":2912.446,"endTime":2915.51,"body":"So I remember walking home and limping the"},{"startTime":2912.446,"endTime":2915.51,"body":"whole way."},{"startTime":2915.51,"endTime":2923.77,"body":"I was supposed to go and take my dad on a"},{"startTime":2915.51,"endTime":2923.77,"body":"ski trip for his birthday, like 10 or 12"},{"startTime":2923.77,"endTime":2924.97,"body":"days later."},{"startTime":2924.97,"endTime":2929.41,"body":"And I remember thinking like, I should be"},{"startTime":2924.97,"endTime":2929.41,"body":"healed by then."},{"startTime":2929.41,"endTime":2934.75,"body":"Like I iced it, I slept that night, I woke"},{"startTime":2929.41,"endTime":2934.75,"body":"up and I was like, it feels like 70 %"},{"startTime":2934.75,"endTime":2935.04,"body":"better."},{"startTime":2935.04,"endTime":2938.67,"body":"Like I should be good to be able to ski in"},{"startTime":2935.04,"endTime":2938.67,"body":"10 or 12 days."},{"startTime":2938.67,"endTime":2942.134,"body":"And then it just didn't really improve"},{"startTime":2938.67,"endTime":2942.134,"body":"that."},{"startTime":2942.134,"endTime":2945.934,"body":"Like it got 70 % better overnight the"},{"startTime":2942.134,"endTime":2945.934,"body":"first night and then it just like stayed"},{"startTime":2945.934,"endTime":2949.714,"body":"for like a really really long time and"},{"startTime":2945.934,"endTime":2949.714,"body":"that's why I think that it was like a"},{"startTime":2949.714,"endTime":2957.074,"body":"small tear as opposed to a pull because"},{"startTime":2949.714,"endTime":2957.074,"body":"even like like I was packing the car to go"},{"startTime":2957.074,"endTime":2965.494,"body":"skiing and and I and I I bent over to pick"},{"startTime":2957.074,"endTime":2965.494,"body":"my skis up and I was like that's not okay"},{"startTime":2965.494,"endTime":2970.154,"body":"like like I could ski if the conditions"},{"startTime":2965.494,"endTime":2970.154,"body":"were perfect like if I knew I wasn't gonna"},{"startTime":2970.154,"endTime":2971.99,"body":"fall I wasn't gonna have to"},{"startTime":2971.99,"endTime":2974.31,"body":"turn and avoid some snowboarder."},{"startTime":2974.31,"endTime":2979.97,"body":"And I just could expect this like perfect"},{"startTime":2974.31,"endTime":2979.97,"body":"line down without falling the entire time."},{"startTime":2979.97,"endTime":2981.05,"body":"I'm like, I could ski."},{"startTime":2981.05,"endTime":2983.87,"body":"But the reality is that skiing isn't"},{"startTime":2981.05,"endTime":2983.87,"body":"perfect."},{"startTime":2983.87,"endTime":2987.45,"body":"And there's tons of adjustments that you"},{"startTime":2983.87,"endTime":2987.45,"body":"have to make on the fly."},{"startTime":2987.45,"endTime":2991.25,"body":"And so I remember calling my dad super"},{"startTime":2987.45,"endTime":2991.25,"body":"bummed and being like, yeah, dude, I"},{"startTime":2991.25,"endTime":2994.17,"body":"really thought this hamstring was going to"},{"startTime":2991.25,"endTime":2994.17,"body":"be healed by this point."},{"startTime":2994.17,"endTime":2995.41,"body":"And it wasn't."},{"startTime":2995.41,"endTime":2999.19,"body":"So we still went on the ski trip, but"},{"startTime":2995.41,"endTime":2999.19,"body":"instead of skiing, we went to dinner, sat"},{"startTime":2999.19,"endTime":3001.45,"body":"in the hot tub, did the steam shower."},{"startTime":3001.846,"endTime":3006.346,"body":"So we still got like a cool trip out of"},{"startTime":3001.846,"endTime":3006.346,"body":"it, but I wasn't able to ski and I"},{"startTime":3006.346,"endTime":3012.386,"body":"remember it being Bad enough even for"},{"startTime":3006.346,"endTime":3012.386,"body":"weeks after the ski trip where it was"},{"startTime":3012.386,"endTime":3016.866,"body":"really probably five or six weeks total"},{"startTime":3012.386,"endTime":3016.866,"body":"Until I felt like I could confidently get"},{"startTime":3016.866,"endTime":3023.306,"body":"back to doing RDLs and leg curls and"},{"startTime":3016.866,"endTime":3023.306,"body":"things like that with the loads That that"},{"startTime":3023.306,"endTime":3028.806,"body":"I that I knew I could use For sure leg"},{"startTime":3023.306,"endTime":3028.806,"body":"curls came back before RDLs because of"},{"startTime":3028.806,"endTime":3030.902,"body":"that stretch lengthening that occurs"},{"startTime":3030.902,"endTime":3032.342,"body":"at the bottom of the RDL."},{"startTime":3032.342,"endTime":3037.382,"body":"So I remember doing short overloaded leg"},{"startTime":3032.342,"endTime":3037.382,"body":"curls where I was avoiding the lengthen"},{"startTime":3037.382,"endTime":3037.682,"body":"position."},{"startTime":3037.682,"endTime":3041.882,"body":"So I would stop the top of the rep where"},{"startTime":3037.682,"endTime":3041.882,"body":"my knees were still bent and then go down"},{"startTime":3041.882,"endTime":3042.802,"body":"and I set the machine."},{"startTime":3042.802,"endTime":3044.142,"body":"So it was very short overloaded."},{"startTime":3044.142,"endTime":3048.702,"body":"So it was much harder at the contracted"},{"startTime":3044.142,"endTime":3048.702,"body":"position, very little tension in the, in"},{"startTime":3048.702,"endTime":3050.262,"body":"the lengthen position there."},{"startTime":3050.262,"endTime":3052.322,"body":"And I didn't lean forward or anything."},{"startTime":3052.322,"endTime":3056.562,"body":"So literally no, no stress on the"},{"startTime":3052.322,"endTime":3056.562,"body":"lengthening portion of the hamstring."},{"startTime":3056.562,"endTime":3061.014,"body":"And, and you know, the interesting part"},{"startTime":3056.562,"endTime":3061.014,"body":"about that injury is that even though"},{"startTime":3061.014,"endTime":3067.314,"body":"it was in my leg, like in my thigh, I was"},{"startTime":3061.014,"endTime":3067.314,"body":"not limited at all on quad work, like not"},{"startTime":3067.314,"endTime":3068.044,"body":"even a little bit."},{"startTime":3068.044,"endTime":3071.254,"body":"I remember going and doing my hack squat"},{"startTime":3068.044,"endTime":3071.254,"body":"sets and being like, wow, I just"},{"startTime":3071.254,"endTime":3074.874,"body":"legitimately PR'd my hack squat in the"},{"startTime":3071.254,"endTime":3074.874,"body":"midst of having this hamstring injury"},{"startTime":3074.874,"endTime":3076.694,"body":"where I can't really even do hamstrings."},{"startTime":3076.694,"endTime":3081.394,"body":"So in some ways it turned into a quad"},{"startTime":3076.694,"endTime":3081.394,"body":"specialization cycle, which is weird"},{"startTime":3081.394,"endTime":3082.874,"body":"because it's a lower body injury."},{"startTime":3082.874,"endTime":3084.874,"body":"But again, every injury is unique."},{"startTime":3084.874,"endTime":3089.014,"body":"And so the way that you go about kind of"},{"startTime":3084.874,"endTime":3089.014,"body":"working around that injury really depends"},{"startTime":3089.014,"endTime":3089.494,"body":"on."},{"startTime":3089.494,"endTime":3091.754,"body":"you and how you feel in that moment."},{"startTime":3091.754,"endTime":3095.234,"body":"So I could have made it an upper body"},{"startTime":3091.754,"endTime":3095.234,"body":"specialization and just done a lot less on"},{"startTime":3095.234,"endTime":3097.574,"body":"legs, but I felt really confident doing"},{"startTime":3095.234,"endTime":3097.574,"body":"quads."},{"startTime":3097.574,"endTime":3102.694,"body":"And so I did a bunch of quad work and that"},{"startTime":3097.574,"endTime":3102.694,"body":"was really effective for that time as"},{"startTime":3102.694,"endTime":3102.944,"body":"well."},{"startTime":3102.944,"endTime":3104.054,"body":"So how about you?"},{"startTime":3104.054,"endTime":3105.476,"body":"Any hamstring stuff?"},{"startTime":3108.069,"endTime":3111.849,"body":"I actually don't think I've ever had a"},{"startTime":3108.069,"endTime":3111.849,"body":"hamstring injury, which is pretty crazy."},{"startTime":3111.849,"endTime":3117.109,"body":"Because they're quite common, but I mean,"},{"startTime":3111.849,"endTime":3117.109,"body":"yeah, I don't think I ever have."},{"startTime":3117.109,"endTime":3120.254,"body":"So that's one win for Aaron."},{"startTime":3120.254,"endTime":3121.474,"body":"Yeah, yeah."},{"startTime":3121.474,"endTime":3123.534,"body":"This next one I know we've both dealt"},{"startTime":3121.474,"endTime":3123.534,"body":"with."},{"startTime":3123.534,"endTime":3129.814,"body":"So we have low back and then I put SI and"},{"startTime":3123.534,"endTime":3129.814,"body":"QL as kind of the big ones that you would"},{"startTime":3129.814,"endTime":3132.154,"body":"expect people to have injuries on in the"},{"startTime":3129.814,"endTime":3132.154,"body":"low back."},{"startTime":3132.154,"endTime":3134.794,"body":"Obviously there's other musculature in the"},{"startTime":3132.154,"endTime":3134.794,"body":"low back."},{"startTime":3134.794,"endTime":3140.274,"body":"It could be hip stuff like TFL that ends"},{"startTime":3134.794,"endTime":3140.274,"body":"up kind of aggravating something in the"},{"startTime":3140.274,"endTime":3141.214,"body":"low back."},{"startTime":3141.214,"endTime":3143.314,"body":"But I know that for me,"},{"startTime":3143.702,"endTime":3147.602,"body":"The one that I have can pinpoint that I"},{"startTime":3143.702,"endTime":3147.602,"body":"had over and over and over again"},{"startTime":3147.602,"endTime":3153.642,"body":"chronically during the CrossFit days and"},{"startTime":3147.602,"endTime":3153.642,"body":"then post CrossFit was QL, which is quadra"},{"startTime":3153.642,"endTime":3156.862,"body":"loram bodice or something like that."},{"startTime":3156.862,"endTime":3160.682,"body":"I should probably look that up so I know"},{"startTime":3156.862,"endTime":3160.682,"body":"the actual name, but it's something like"},{"startTime":3160.682,"endTime":3160.862,"body":"that."},{"startTime":3160.862,"endTime":3162.762,"body":"And it's QL is for short."},{"startTime":3162.762,"endTime":3166.442,"body":"It's kind of like this soft."},{"startTime":3167.082,"endTime":3173.846,"body":"Fleshy area that's above the the bony part"},{"startTime":3167.082,"endTime":3173.846,"body":"of the low back."},{"startTime":3174.168,"endTime":3182.078,"body":"on the side, it kind of connects in"},{"startTime":3174.168,"endTime":3182.078,"body":"toward, the middle of the, the spine or"},{"startTime":3182.078,"endTime":3183.658,"body":"the lower part of the spine rather."},{"startTime":3183.658,"endTime":3184.928,"body":"But I don't know."},{"startTime":3184.928,"endTime":3193.258,"body":"Like the pain usually is more on the S I'd"},{"startTime":3184.928,"endTime":3193.258,"body":"call it like between the lateral side of"},{"startTime":3193.258,"endTime":3195.878,"body":"your low back or the TFL glute area."},{"startTime":3195.878,"endTime":3199.258,"body":"And then the spine, like it's kind of"},{"startTime":3195.878,"endTime":3199.258,"body":"somewhere in between that and that like"},{"startTime":3199.258,"endTime":3202.134,"body":"soft fleshy area where you could reach"},{"startTime":3199.258,"endTime":3202.134,"body":"around and kind of"},{"startTime":3202.134,"endTime":3205.734,"body":"poke your thumb into if you wanted to."},{"startTime":3205.994,"endTime":3208.314,"body":"But QL for me was always the area."},{"startTime":3208.314,"endTime":3212.154,"body":"Like we would do high volume deadlift"},{"startTime":3208.314,"endTime":3212.154,"body":"workouts and CrossFit."},{"startTime":3212.534,"endTime":3217.014,"body":"And it wouldn't always just be that low"},{"startTime":3212.534,"endTime":3217.014,"body":"back pain where it's almost like good"},{"startTime":3217.014,"endTime":3217.834,"body":"muscular pain."},{"startTime":3217.834,"endTime":3220.834,"body":"Like, yeah, it sucks you bend down, you"},{"startTime":3217.834,"endTime":3220.834,"body":"drop your toothbrush, you're like, fuck, I"},{"startTime":3220.834,"endTime":3222.194,"body":"gotta pick my toothbrush up."},{"startTime":3222.194,"endTime":3225.454,"body":"But that's still like in most cases, it's"},{"startTime":3222.194,"endTime":3225.454,"body":"muscular pain."},{"startTime":3225.454,"endTime":3230.014,"body":"I'm more talking about like pulling the"},{"startTime":3225.454,"endTime":3230.014,"body":"QL, that pain where like, if you're"},{"startTime":3230.014,"endTime":3231.67,"body":"driving and you have to"},{"startTime":3231.67,"endTime":3235.32,"body":"turn your body to like go look behind you."},{"startTime":3235.32,"endTime":3238.84,"body":"You're like, I can't actually twist at the"},{"startTime":3235.32,"endTime":3238.84,"body":"torso."},{"startTime":3238.84,"endTime":3243.07,"body":"So I need to like turn my entire body at"},{"startTime":3238.84,"endTime":3243.07,"body":"the same time."},{"startTime":3244.11,"endTime":3248.02,"body":"And so, you know, I always would know I"},{"startTime":3244.11,"endTime":3248.02,"body":"had that issue where Kim would be like,"},{"startTime":3248.02,"endTime":3252.21,"body":"you're moving very robotically as I would"},{"startTime":3248.02,"endTime":3252.21,"body":"turn to look at something instead of just"},{"startTime":3252.21,"endTime":3257.37,"body":"turning my torso, I had to like literally"},{"startTime":3252.21,"endTime":3257.37,"body":"shift my entire body from the lower"},{"startTime":3257.37,"endTime":3258.57,"body":"portion up."},{"startTime":3259.03,"endTime":3261.526,"body":"And those injuries always took a long"},{"startTime":3259.03,"endTime":3261.526,"body":"time."},{"startTime":3261.526,"endTime":3263.166,"body":"to get better."},{"startTime":3263.886,"endTime":3268.106,"body":"Even post -crossfit, it used to happen to"},{"startTime":3263.886,"endTime":3268.106,"body":"me doing RDLs because I had so much ego"},{"startTime":3268.106,"endTime":3270.046,"body":"attached to the RDL."},{"startTime":3270.286,"endTime":3276.886,"body":"And like, you know, I wanted to RDL 385"},{"startTime":3270.286,"endTime":3276.886,"body":"for eight or 405 for four or whatever it"},{"startTime":3276.886,"endTime":3277.746,"body":"is."},{"startTime":3278.246,"endTime":3279.326,"body":"And..."},{"startTime":3280.246,"endTime":3284.906,"body":"it would be the result of not always"},{"startTime":3280.246,"endTime":3284.906,"body":"moving horizontally with my hips, like not"},{"startTime":3284.906,"endTime":3288.426,"body":"always moving hips back and then hips"},{"startTime":3284.906,"endTime":3288.426,"body":"forward, but more bending over at the"},{"startTime":3288.426,"endTime":3291.526,"body":"waist and then standing up and bending"},{"startTime":3288.426,"endTime":3291.526,"body":"over and standing up, maybe getting a"},{"startTime":3291.526,"endTime":3295.506,"body":"little bit of shifting in spinal position."},{"startTime":3295.506,"endTime":3299.086,"body":"The spine should be able to shift, but we"},{"startTime":3295.506,"endTime":3299.086,"body":"don't want a lot of drastic shifting"},{"startTime":3299.086,"endTime":3302.866,"body":"between, you know, arched and flexed."},{"startTime":3302.866,"endTime":3305.266,"body":"So those would always happen to me."},{"startTime":3305.266,"endTime":3309.306,"body":"And the really unfortunate thing about"},{"startTime":3305.266,"endTime":3309.306,"body":"that is that"},{"startTime":3309.494,"endTime":3314.274,"body":"that type of injury affects your entire"},{"startTime":3309.494,"endTime":3314.274,"body":"lower body training."},{"startTime":3315.114,"endTime":3320.174,"body":"Even though it's in the low back, like you"},{"startTime":3315.114,"endTime":3320.174,"body":"maybe think it would affect upper body too"},{"startTime":3320.174,"endTime":3324.074,"body":"because of its placement, but I really"},{"startTime":3320.174,"endTime":3324.074,"body":"found that if you could find stability in"},{"startTime":3324.074,"endTime":3328.114,"body":"upper body movements, there was no issue"},{"startTime":3324.074,"endTime":3328.114,"body":"with doing those."},{"startTime":3328.114,"endTime":3331.534,"body":"It was much more anything in the lower"},{"startTime":3328.114,"endTime":3331.534,"body":"body."},{"startTime":3331.534,"endTime":3338.574,"body":"So hamstring stuff for with hinging was"},{"startTime":3331.534,"endTime":3338.574,"body":"completely out for a few weeks and"},{"startTime":3338.806,"endTime":3341.046,"body":"curling with the hamstrings was totally"},{"startTime":3338.806,"endTime":3341.046,"body":"in."},{"startTime":3341.046,"endTime":3345.266,"body":"So I remember anytime that injury would"},{"startTime":3341.046,"endTime":3345.266,"body":"occur, I would do like six to 10 sets of"},{"startTime":3345.266,"endTime":3345.666,"body":"leg curls."},{"startTime":3345.666,"endTime":3349.266,"body":"And I'd just be like, Hey, like at least"},{"startTime":3345.666,"endTime":3349.266,"body":"I'm getting some direct hamstring work in."},{"startTime":3349.266,"endTime":3352.166,"body":"I'm getting a bunch of leg curl stuff all"},{"startTime":3349.266,"endTime":3352.166,"body":"good there."},{"startTime":3352.166,"endTime":3352.826,"body":"Quad work."},{"startTime":3352.826,"endTime":3358.126,"body":"Obviously you couldn't do any spinal"},{"startTime":3352.826,"endTime":3358.126,"body":"loaded movements, but if you could get"},{"startTime":3358.126,"endTime":3366.246,"body":"yourself into a leg press or a hack squat"},{"startTime":3358.126,"endTime":3366.246,"body":"type type machine, I couldn't push to"},{"startTime":3366.246,"endTime":3367.862,"body":"failure at heavy weights."},{"startTime":3367.862,"endTime":3371.862,"body":"because there is just like some internal"},{"startTime":3367.862,"endTime":3371.862,"body":"shifting that occurs as in that moment,"},{"startTime":3371.862,"endTime":3373.722,"body":"even in a back supported machine."},{"startTime":3373.722,"endTime":3379.762,"body":"But as long as I was doing sets of 10 to"},{"startTime":3373.722,"endTime":3379.762,"body":"12 plus, and maybe stopping a rep or two"},{"startTime":3379.762,"endTime":3384.182,"body":"shy of failure, I was able to continue"},{"startTime":3379.762,"endTime":3384.182,"body":"training quads through those moments."},{"startTime":3384.182,"endTime":3389.322,"body":"And then, so it would kind of turn into a"},{"startTime":3384.182,"endTime":3389.322,"body":"bit of an upper body specialization again,"},{"startTime":3389.322,"endTime":3393.022,"body":"just because legs weren't going as heavy,"},{"startTime":3389.322,"endTime":3393.022,"body":"you weren't doing any hinging, there's a"},{"startTime":3393.022,"endTime":3396.842,"body":"little bit of fatigue that you save in"},{"startTime":3393.022,"endTime":3396.842,"body":"those situations."},{"startTime":3398.301,"endTime":3400.402,"body":"Yeah, I dealt with those for a number of"},{"startTime":3398.301,"endTime":3400.402,"body":"years."},{"startTime":3400.402,"endTime":3407.742,"body":"And then the honest improvement that"},{"startTime":3400.402,"endTime":3407.742,"body":"occurred was probably five years ago when"},{"startTime":3407.742,"endTime":3410.262,"body":"I stopped attaching ego to hip hinging."},{"startTime":3410.262,"endTime":3413.212,"body":"It's almost as if that injury just went"},{"startTime":3410.262,"endTime":3413.212,"body":"away."},{"startTime":3413.212,"endTime":3416.722,"body":"I think I've had it once in the last five"},{"startTime":3413.212,"endTime":3416.722,"body":"years."},{"startTime":3416.842,"endTime":3421.002,"body":"And I already yell with much more"},{"startTime":3416.842,"endTime":3421.002,"body":"precision now."},{"startTime":3421.002,"endTime":3426.182,"body":"And I make sure that it's a load that is"},{"startTime":3421.002,"endTime":3426.182,"body":"putting the emphasis onto my glutes and"},{"startTime":3426.182,"endTime":3427.062,"body":"hamstrings."},{"startTime":3427.062,"endTime":3431.662,"body":"and not into the low back as much or to"},{"startTime":3427.062,"endTime":3431.662,"body":"the point where I would need to compromise"},{"startTime":3431.662,"endTime":3433.102,"body":"for him there."},{"startTime":3433.222,"endTime":3435.962,"body":"And so, yeah, that's my experience with"},{"startTime":3433.222,"endTime":3435.962,"body":"low back."},{"startTime":3435.962,"endTime":3437.062,"body":"How about you?"},{"startTime":3438.597,"endTime":3440.747,"body":"I've had it twice."},{"startTime":3441.297,"endTime":3445.157,"body":"in, in, in, in, ironically, it wasn't"},{"startTime":3441.297,"endTime":3445.157,"body":"until like, I think the first time it"},{"startTime":3445.157,"endTime":3446.457,"body":"happened in like late 2022."},{"startTime":3446.457,"endTime":3451.117,"body":"And then a handful of months ago, I bent"},{"startTime":3446.457,"endTime":3451.117,"body":"over to like, literally pick up a piece of"},{"startTime":3451.117,"endTime":3453.417,"body":"paper off the ground and it locked up on"},{"startTime":3451.117,"endTime":3453.417,"body":"me."},{"startTime":3453.417,"endTime":3459.587,"body":"It's always been at times where I was"},{"startTime":3453.417,"endTime":3459.587,"body":"neglecting my mobility in those tissues,"},{"startTime":3459.587,"endTime":3463.657,"body":"in the glutes, in the, in the mid back."},{"startTime":3464.477,"endTime":3467.077,"body":"I am, I have notorious."},{"startTime":3467.173,"endTime":3470.393,"body":"typically very tight spinal erectors."},{"startTime":3470.393,"endTime":3474.713,"body":"And this is in my unprofessional opinion,"},{"startTime":3470.393,"endTime":3474.713,"body":"I think it has to do with like tightness"},{"startTime":3474.713,"endTime":3480.473,"body":"in my traps and rhomboids, it kind of"},{"startTime":3474.713,"endTime":3480.473,"body":"pulls everything up, much less slow in my"},{"startTime":3480.473,"endTime":3480.953,"body":"glutes."},{"startTime":3480.953,"endTime":3486.993,"body":"I do get like, I would say like the glute"},{"startTime":3480.953,"endTime":3486.993,"body":"med is pretty tight on me, and maybe"},{"startTime":3486.993,"endTime":3490.093,"body":"that's the piriformis or whatever is kind"},{"startTime":3486.993,"endTime":3490.093,"body":"of in there."},{"startTime":3490.093,"endTime":3496.099,"body":"But when the upper back or mid back gets"},{"startTime":3490.093,"endTime":3496.099,"body":"tight for me is when I will"},{"startTime":3496.677,"endTime":3502.837,"body":"feel that and if I'm gambling with, hey, I"},{"startTime":3496.677,"endTime":3502.837,"body":"know these things are tight, but I'm gonna"},{"startTime":3502.837,"endTime":3506.237,"body":"still push it or whatever is when it's"},{"startTime":3502.837,"endTime":3506.237,"body":"typically bit me in the ass."},{"startTime":3506.237,"endTime":3514.017,"body":"So I've found that basic body mobility and"},{"startTime":3506.237,"endTime":3514.017,"body":"maintenance using lacrosse ball, a firm"},{"startTime":3514.017,"endTime":3519.997,"body":"hard foam roller, those sorts of things"},{"startTime":3514.017,"endTime":3519.997,"body":"has really, really been a necessity for me"},{"startTime":3519.997,"endTime":3521.757,"body":"as I've aged."},{"startTime":3522.017,"endTime":3525.437,"body":"And I've found, come to find with clients,"},{"startTime":3526.245,"endTime":3530.465,"body":"Some people are unfortunate and get"},{"startTime":3526.245,"endTime":3530.465,"body":"injured a little bit like earlier, but I"},{"startTime":3530.465,"endTime":3534.605,"body":"find when clients who've been, you know,"},{"startTime":3530.465,"endTime":3534.605,"body":"athletes and get into training, start"},{"startTime":3534.605,"endTime":3539.005,"body":"hitting those like late twenties is where"},{"startTime":3534.605,"endTime":3539.005,"body":"I see that starting to show up more."},{"startTime":3539.005,"endTime":3543.455,"body":"And it's typically that lack of body"},{"startTime":3539.005,"endTime":3543.455,"body":"maintenance because you just haven't,"},{"startTime":3543.455,"endTime":3548.525,"body":"there's just not enough miles or time of"},{"startTime":3543.455,"endTime":3548.525,"body":"things to go wrong, you know, kind of in"},{"startTime":3548.525,"endTime":3550.505,"body":"little thresholds."},{"startTime":3550.505,"endTime":3552.005,"body":"But, but that's something that I find."},{"startTime":3552.005,"endTime":3555.305,"body":"Like I have a client right now where I'm"},{"startTime":3552.005,"endTime":3555.305,"body":"like, yeah, dude, you're like 26 now, like"},{"startTime":3555.305,"endTime":3555.973,"body":"you're."},{"startTime":3555.973,"endTime":3560.873,"body":"getting to the age where you have to start"},{"startTime":3555.973,"endTime":3560.873,"body":"taking care of some of the accumulated"},{"startTime":3560.873,"endTime":3562.333,"body":"mileage on your body."},{"startTime":3562.333,"endTime":3565.565,"body":"And that's how you manage some of these"},{"startTime":3562.333,"endTime":3565.565,"body":"things."},{"startTime":3566.102,"endTime":3566.902,"body":"Yeah."},{"startTime":3566.902,"endTime":3574.502,"body":"I think another interesting point about"},{"startTime":3566.902,"endTime":3574.502,"body":"low back and specifically QL injuries is"},{"startTime":3574.502,"endTime":3580.022,"body":"that they've happened to me twice from non"},{"startTime":3574.502,"endTime":3580.022,"body":"lifting related things."},{"startTime":3580.242,"endTime":3585.782,"body":"both times actually picking my kids up,"},{"startTime":3580.242,"endTime":3585.782,"body":"unprepared."},{"startTime":3585.782,"endTime":3588.632,"body":"So like, you know, I'm cold, I'm not"},{"startTime":3585.782,"endTime":3588.632,"body":"warmed up."},{"startTime":3588.632,"endTime":3590.242,"body":"It's the middle of winter."},{"startTime":3590.242,"endTime":3593.782,"body":"I'm sitting on the floor and my daughter"},{"startTime":3590.242,"endTime":3593.782,"body":"is like to my left."},{"startTime":3593.782,"endTime":3595.702,"body":"And she's like, pick me up dad."},{"startTime":3595.702,"endTime":3601.042,"body":"And instead of me like turning my body and"},{"startTime":3595.702,"endTime":3601.042,"body":"facing her and doing it properly, like you"},{"startTime":3601.042,"endTime":3604.482,"body":"should, I'm like, she's 28 pounds, who"},{"startTime":3601.042,"endTime":3604.482,"body":"cares?"},{"startTime":3604.482,"endTime":3607.372,"body":"And I like twist my torso around and go to"},{"startTime":3604.482,"endTime":3607.372,"body":"pick her up."},{"startTime":3607.372,"endTime":3610.682,"body":"And then I'm like, my QL, you know?"},{"startTime":3610.682,"endTime":3615.282,"body":"And it's like literally just as bad as it"},{"startTime":3610.682,"endTime":3615.282,"body":"would be if I was already yelling 365 with"},{"startTime":3615.282,"endTime":3620.122,"body":"a round back or something like that, but"},{"startTime":3615.282,"endTime":3620.122,"body":"picking up a small child without being in"},{"startTime":3620.122,"endTime":3620.822,"body":"position."},{"startTime":3620.822,"endTime":3625.032,"body":"if you're not properly warmed up and"},{"startTime":3620.822,"endTime":3625.032,"body":"prepared for it can cause the same issue."},{"startTime":3625.032,"endTime":3628.542,"body":"And I know other parents out there have"},{"startTime":3625.032,"endTime":3628.542,"body":"experienced the same because I've had a"},{"startTime":3628.542,"endTime":3633.802,"body":"number of people DM me and say like, yeah,"},{"startTime":3628.542,"endTime":3633.802,"body":"those like non -contact low back injuries."},{"startTime":3634.502,"endTime":3637.962,"body":"So yeah, it's certainly a common thing and"},{"startTime":3634.502,"endTime":3637.962,"body":"being able to work around it and"},{"startTime":3637.962,"endTime":3642.722,"body":"continuing to do like back supported"},{"startTime":3637.962,"endTime":3642.722,"body":"movements, leg curls and upper body"},{"startTime":3642.722,"endTime":3646.022,"body":"specialization would be a great way of"},{"startTime":3642.722,"endTime":3646.022,"body":"approaching that."},{"startTime":3647.002,"endTime":3650.256,"body":"All right, so next one is elbows."},{"startTime":3650.422,"endTime":3654.322,"body":"I have a decent amount of experience with"},{"startTime":3650.422,"endTime":3654.322,"body":"some tendonitis here, but why don't we"},{"startTime":3654.322,"endTime":3657.182,"body":"kick it over to you to start with this"},{"startTime":3654.322,"endTime":3657.182,"body":"one."},{"startTime":3657.189,"endTime":3657.539,"body":"Yeah."},{"startTime":3657.539,"endTime":3661.749,"body":"So, I mean, I've had a lot of, I mean,"},{"startTime":3657.539,"endTime":3661.749,"body":"literally a golfer's elbow, which is, I"},{"startTime":3661.749,"endTime":3665.689,"body":"always forget if golfers elbows on the"},{"startTime":3661.749,"endTime":3665.689,"body":"inside or the outside, it's golfer."},{"startTime":3666.329,"endTime":3670.509,"body":"OK, tennis is on the outside, golfers is"},{"startTime":3666.329,"endTime":3670.509,"body":"on the inside, and then we have triceps"},{"startTime":3670.509,"endTime":3673.149,"body":"tendonitis, which you get on the on the"},{"startTime":3670.509,"endTime":3673.149,"body":"backside."},{"startTime":3673.328,"endTime":3676.069,"body":"I have I get all three of those."},{"startTime":3676.769,"endTime":3682.889,"body":"The easiest way that I like to work around"},{"startTime":3676.769,"endTime":3682.889,"body":"the golfers and tennis elbow is not doing"},{"startTime":3682.889,"endTime":3686.309,"body":"pulling with fixed position like"},{"startTime":3682.889,"endTime":3686.309,"body":"supination."},{"startTime":3686.309,"endTime":3691.629,"body":"or doing very, very heavy grip intensive"},{"startTime":3686.309,"endTime":3691.629,"body":"lateral raises."},{"startTime":3691.629,"endTime":3697.149,"body":"So that is when I find my golfer's elbow"},{"startTime":3691.629,"endTime":3697.149,"body":"gets really, really bad when I'm doing"},{"startTime":3697.149,"endTime":3703.209,"body":"like a lot of dumbbell lateral raises or"},{"startTime":3697.149,"endTime":3703.209,"body":"anything kind of pushing out laterally"},{"startTime":3703.209,"endTime":3704.859,"body":"where I am fully gripping something."},{"startTime":3704.859,"endTime":3708.965,"body":"This is where the cuff comes in that works"},{"startTime":3704.859,"endTime":3708.965,"body":"really, really wonderfully or."},{"startTime":3708.965,"endTime":3714.045,"body":"not doing straight supinated pull ups"},{"startTime":3708.965,"endTime":3714.045,"body":"using like a semi supination or a D handle"},{"startTime":3714.045,"endTime":3716.815,"body":"that allows me freedom of rotation at the"},{"startTime":3714.045,"endTime":3716.815,"body":"wrist."},{"startTime":3716.815,"endTime":3723.445,"body":"So just not fixing those positions is what"},{"startTime":3716.815,"endTime":3723.445,"body":"I find is a very manageable way to work"},{"startTime":3723.445,"endTime":3724.625,"body":"around those."},{"startTime":3724.625,"endTime":3732.145,"body":"And then honestly, my favorite thing for"},{"startTime":3724.625,"endTime":3732.145,"body":"doing some kind of like prehab rehab on"},{"startTime":3732.145,"endTime":3736.825,"body":"those is the putting a barbell in a rack."},{"startTime":3736.825,"endTime":3738.885,"body":"I put one plate on one side."},{"startTime":3738.885,"endTime":3742.465,"body":"The other side, I attach a band to a"},{"startTime":3738.885,"endTime":3742.465,"body":"kettlebell and then you're just doing like"},{"startTime":3742.465,"endTime":3746.725,"body":"the rolls, the forearm roll ups, the"},{"startTime":3742.465,"endTime":3746.725,"body":"dumbbell rolls up, the band rolls on"},{"startTime":3746.725,"endTime":3747.195,"body":"itself."},{"startTime":3747.195,"endTime":3748.875,"body":"And then I reverse that."},{"startTime":3748.875,"endTime":3752.155,"body":"I'll go like up and down three to five"},{"startTime":3748.875,"endTime":3752.155,"body":"times in one direction."},{"startTime":3752.155,"endTime":3755.855,"body":"And then if I was rolling forward to lift"},{"startTime":3752.155,"endTime":3755.855,"body":"the dumbbell, or the lift the kettlebell,"},{"startTime":3755.855,"endTime":3758.345,"body":"I'll roll backwards to lift it and work"},{"startTime":3755.855,"endTime":3758.345,"body":"through that."},{"startTime":3758.345,"endTime":3763.525,"body":"And I mean, that's just slow controlled,"},{"startTime":3758.345,"endTime":3763.525,"body":"eccentric and concentric loading of the"},{"startTime":3763.525,"endTime":3765.989,"body":"forearm flexors and extensors."},{"startTime":3765.989,"endTime":3769.409,"body":"And that's typically why we get those kind"},{"startTime":3765.989,"endTime":3769.409,"body":"of overuse injuries."},{"startTime":3769.409,"endTime":3773.929,"body":"We're doing a lot of heavy pulling which"},{"startTime":3769.409,"endTime":3773.929,"body":"you know puts tension, you know in here"},{"startTime":3773.929,"endTime":3778.109,"body":"under the under the my god, what's that"},{"startTime":3773.929,"endTime":3778.109,"body":"called that?"},{"startTime":3778.109,"endTime":3784.289,"body":"Something medial media Epi -medial"},{"startTime":3778.109,"endTime":3784.289,"body":"epicondyle epicondyle."},{"startTime":3784.289,"endTime":3785.489,"body":"I think that's it."},{"startTime":3785.489,"endTime":3789.349,"body":"So you get a lot of like heavy, you know"},{"startTime":3785.489,"endTime":3789.349,"body":"tension and pulling on that and something"},{"startTime":3789.349,"endTime":3792.689,"body":"that's I don't have any research on this."},{"startTime":3792.689,"endTime":3796.005,"body":"It's purely anecdote when I"},{"startTime":3796.005,"endTime":3802.625,"body":"stopped using, when I started using my"},{"startTime":3796.005,"endTime":3802.625,"body":"VersaGrips exclusively for all pulling is"},{"startTime":3802.625,"endTime":3806.965,"body":"when I would start getting the really bad"},{"startTime":3802.625,"endTime":3806.965,"body":"elbow stuff because I was literally not"},{"startTime":3806.965,"endTime":3811.165,"body":"using my gripping strength ever."},{"startTime":3811.325,"endTime":3817.725,"body":"In putting this, it was like a zero work"},{"startTime":3811.325,"endTime":3817.725,"body":"on the forearm extensors or let's say"},{"startTime":3817.725,"endTime":3822.845,"body":"flexors, but I would still be pulling a"},{"startTime":3817.725,"endTime":3822.845,"body":"lot of that stress through the tendons as"},{"startTime":3822.845,"endTime":3824.425,"body":"they attach on pulling."},{"startTime":3824.485,"endTime":3829.965,"body":"As I started doing some of that work and"},{"startTime":3824.485,"endTime":3829.965,"body":"then stopped using the VersaGrips for"},{"startTime":3829.965,"endTime":3834.545,"body":"everything, I would still use them on"},{"startTime":3829.965,"endTime":3834.545,"body":"certain things that made sense."},{"startTime":3834.545,"endTime":3840.965,"body":"But for example, maybe like a pronated,"},{"startTime":3834.545,"endTime":3840.965,"body":"traditional lat pull down with a straight"},{"startTime":3840.965,"endTime":3846.605,"body":"bar, you're not so strong in that position"},{"startTime":3840.965,"endTime":3846.605,"body":"that you're gonna fail on your forearms."},{"startTime":3846.605,"endTime":3851.941,"body":"I would start doing that without it and"},{"startTime":3846.605,"endTime":3851.941,"body":"that would, I would get much less pain."},{"startTime":3851.941,"endTime":3856.141,"body":"when I would actually be using my gripping"},{"startTime":3851.941,"endTime":3856.141,"body":"muscles as opposed to just using the"},{"startTime":3856.141,"endTime":3859.126,"body":"VersaGrips for everything, which is pretty"},{"startTime":3856.141,"endTime":3859.126,"body":"interesting."},{"startTime":3859.126,"endTime":3859.956,"body":"Yeah, that is interesting."},{"startTime":3859.956,"endTime":3862.806,"body":"It's kind of counterintuitive, I think, in"},{"startTime":3859.956,"endTime":3862.806,"body":"some ways."},{"startTime":3863.466,"endTime":3866.486,"body":"Okay, so it is called epicondylitis."},{"startTime":3866.486,"endTime":3871.286,"body":"And I think that's in relation to that"},{"startTime":3866.486,"endTime":3871.286,"body":"bony structure you were pointing at, but"},{"startTime":3871.286,"endTime":3876.266,"body":"it's medial epicondylitis is golfer's"},{"startTime":3871.286,"endTime":3876.266,"body":"elbow and lateral epicondylitis would be"},{"startTime":3876.266,"endTime":3877.466,"body":"tennis elbow."},{"startTime":3877.466,"endTime":3879.986,"body":"And I've dealt with both."},{"startTime":3880.746,"endTime":3884.926,"body":"The tennis elbow or tricep tendonitis, I"},{"startTime":3880.746,"endTime":3884.926,"body":"actually don't know whether they're the"},{"startTime":3884.926,"endTime":3885.75,"body":"same or different."},{"startTime":3885.75,"endTime":3889.59,"body":"Like you pointed to the back and it was"},{"startTime":3885.75,"endTime":3889.59,"body":"tricep tendonitis, but I think they both"},{"startTime":3889.59,"endTime":3893.869,"body":"pull on the elbow similarly So I'll just"},{"startTime":3889.59,"endTime":3893.869,"body":"kind of use them interchangeably and then"},{"startTime":3893.869,"endTime":3902.15,"body":"golfers elbow would be more more supinated"},{"startTime":3893.869,"endTime":3902.15,"body":"based so When I was training max ot style"},{"startTime":3902.15,"endTime":3909.25,"body":"back in the early 2000s It would be really"},{"startTime":3902.15,"endTime":3909.25,"body":"heavy barbell or easy bar skull crushers"},{"startTime":3909.25,"endTime":3913.61,"body":"that would light up the back of my elbow"},{"startTime":3909.25,"endTime":3913.61,"body":"and"},{"startTime":3914.678,"endTime":3918.677,"body":"So I remember the key there was just to"},{"startTime":3914.678,"endTime":3918.677,"body":"stop doing that movement."},{"startTime":3918.677,"endTime":3922.098,"body":"Like there really isn't much you can do in"},{"startTime":3918.677,"endTime":3922.098,"body":"that situation aside from just stop doing"},{"startTime":3922.098,"endTime":3923.538,"body":"the movement that bothers it."},{"startTime":3923.538,"endTime":3929.438,"body":"And so I remember subbing in some cable"},{"startTime":3923.538,"endTime":3929.438,"body":"movements instead, which is a theme that"},{"startTime":3929.438,"endTime":3932.678,"body":"I'll get back to later on when I talk"},{"startTime":3929.438,"endTime":3932.678,"body":"about this."},{"startTime":3932.758,"endTime":3938.618,"body":"As far as golfer's elbow medial on the"},{"startTime":3932.758,"endTime":3938.618,"body":"inside, that one hit me the worst of all"},{"startTime":3938.618,"endTime":3938.878,"body":"of them."},{"startTime":3938.878,"endTime":3941.378,"body":"And it was right at the end of my CrossFit"},{"startTime":3938.878,"endTime":3941.378,"body":"journey."},{"startTime":3941.378,"endTime":3942.966,"body":"So it was..."},{"startTime":3942.966,"endTime":3947.006,"body":"maybe 2016 ish."},{"startTime":3947.006,"endTime":3951.826,"body":"And I was trying to make one last run at"},{"startTime":3947.006,"endTime":3951.826,"body":"competing in CrossFit after I feel like my"},{"startTime":3951.826,"endTime":3952.646,"body":"time had passed."},{"startTime":3952.646,"endTime":3957.266,"body":"So I was doing a lot of chest to bar pull"},{"startTime":3952.646,"endTime":3957.266,"body":"ups, a lot of legless rope climbs."},{"startTime":3958.146,"endTime":3962.146,"body":"And it just got progressively worse and"},{"startTime":3958.146,"endTime":3962.146,"body":"worse."},{"startTime":3962.146,"endTime":3964.946,"body":"It reached a point where I couldn't even"},{"startTime":3962.146,"endTime":3964.946,"body":"do pull ups."},{"startTime":3964.946,"endTime":3966.286,"body":"I couldn't even do rope climbs."},{"startTime":3966.286,"endTime":3968.786,"body":"I couldn't even like pull at all."},{"startTime":3969.086,"endTime":3972.214,"body":"And I think I let it progress."},{"startTime":3972.214,"endTime":3975.594,"body":"way beyond the point that I should have"},{"startTime":3972.214,"endTime":3975.594,"body":"just because I was being hard headed and"},{"startTime":3975.594,"endTime":3977.394,"body":"trying to continue training."},{"startTime":3977.754,"endTime":3983.464,"body":"And it honestly took about nine months for"},{"startTime":3977.754,"endTime":3983.464,"body":"it to go away."},{"startTime":3983.464,"endTime":3987.514,"body":"It actually took through the time that I"},{"startTime":3983.464,"endTime":3987.514,"body":"was deciding that maybe I shouldn't"},{"startTime":3987.514,"endTime":3988.594,"body":"compete in CrossFit anymore."},{"startTime":3988.594,"endTime":3990.714,"body":"Maybe I wanted to be done with CrossFit."},{"startTime":3990.714,"endTime":3994.474,"body":"Like as Anders and I were going through"},{"startTime":3990.714,"endTime":3994.474,"body":"this process of selling the gym, I was"},{"startTime":3994.474,"endTime":3998.194,"body":"still dealing with the stupid golfer's"},{"startTime":3994.474,"endTime":3998.194,"body":"elbow."},{"startTime":3998.474,"endTime":3999.654,"body":"And"},{"startTime":4000.15,"endTime":4002.92,"body":"I essentially had to stop everything that"},{"startTime":4000.15,"endTime":4002.92,"body":"involved pulling."},{"startTime":4002.92,"endTime":4005.49,"body":"So I couldn't do any sort of vertical"},{"startTime":4002.92,"endTime":4005.49,"body":"pulling."},{"startTime":4005.49,"endTime":4013.79,"body":"I could do some moderate weight horizontal"},{"startTime":4005.49,"endTime":4013.79,"body":"pulling, focusing more on what the elbow"},{"startTime":4013.79,"endTime":4017.85,"body":"is doing, moving in toward my waistline"},{"startTime":4013.79,"endTime":4017.85,"body":"and less on actually pulling with the arm."},{"startTime":4017.85,"endTime":4024.87,"body":"But the thing that actually was the most"},{"startTime":4017.85,"endTime":4024.87,"body":"responsible for me improving was actually"},{"startTime":4024.87,"endTime":4026.61,"body":"the Voodoo Floss."},{"startTime":4026.61,"endTime":4028.406,"body":"So like Kelly Sturrett,"},{"startTime":4028.406,"endTime":4032.166,"body":"And it was super big at the time with"},{"startTime":4028.406,"endTime":4032.166,"body":"Supple Leopard and all that and the Voodoo"},{"startTime":4032.166,"endTime":4037.066,"body":"Floss this, you guys might know it, but"},{"startTime":4032.166,"endTime":4037.066,"body":"it's like this long kind of thick rubber"},{"startTime":4037.066,"endTime":4038.846,"body":"bandy type thing."},{"startTime":4038.926,"endTime":4046.366,"body":"And the protocol that was recommended for"},{"startTime":4038.926,"endTime":4046.366,"body":"improving this very specific issue was to"},{"startTime":4046.366,"endTime":4053.686,"body":"wrap the thing just above the elbow, the"},{"startTime":4046.366,"endTime":4053.686,"body":"band just above the elbow really tight,"},{"startTime":4053.686,"endTime":4055.686,"body":"like you remember how this was."},{"startTime":4056.106,"endTime":4056.76,"body":"And..."},{"startTime":4056.822,"endTime":4060.802,"body":"And then once you have it really tight,"},{"startTime":4056.822,"endTime":4060.802,"body":"there's a few steps you go through."},{"startTime":4060.802,"endTime":4065.842,"body":"So the first thing you do is you take your"},{"startTime":4060.802,"endTime":4065.842,"body":"arm and you hold it out straight so that"},{"startTime":4065.842,"endTime":4067.172,"body":"it's parallel to the ground."},{"startTime":4067.172,"endTime":4068.882,"body":"And then you just bend it."},{"startTime":4068.882,"endTime":4073.462,"body":"You basically do like air bicep curls with"},{"startTime":4068.882,"endTime":4073.462,"body":"your arm straight out."},{"startTime":4073.702,"endTime":4078.562,"body":"And because the band is on so tight, it's"},{"startTime":4073.702,"endTime":4078.562,"body":"like legitimately almost like a"},{"startTime":4078.562,"endTime":4083.442,"body":"tourniquet, like cutting off circulation"},{"startTime":4078.562,"endTime":4083.442,"body":"in a sense, but it's distracting."},{"startTime":4083.442,"endTime":4085.622,"body":"It's breaking up a lot of the..."},{"startTime":4085.622,"endTime":4088.132,"body":"scar tissue or inflammation that's in"},{"startTime":4085.622,"endTime":4088.132,"body":"there."},{"startTime":4088.132,"endTime":4092.582,"body":"And so just that process of bicep curling"},{"startTime":4088.132,"endTime":4092.582,"body":"with the band on was so painful."},{"startTime":4092.582,"endTime":4094.762,"body":"So you would do like five or 10 of those."},{"startTime":4094.762,"endTime":4099.702,"body":"And then we would go over to some rings,"},{"startTime":4094.762,"endTime":4099.702,"body":"and I would hang from the rings and twist"},{"startTime":4099.702,"endTime":4100.612,"body":"my body."},{"startTime":4100.612,"endTime":4105.262000000001,"body":"So there's almost like a little bit of"},{"startTime":4100.612,"endTime":4105.262000000001,"body":"lateral and internal pronation and"},{"startTime":4105.262000000001,"endTime":4110.682,"body":"supination of the hand from a vertical"},{"startTime":4105.262000000001,"endTime":4110.682,"body":"orientation with the band still on my"},{"startTime":4110.682,"endTime":4111.502,"body":"elbow."},{"startTime":4111.83,"endTime":4115.13,"body":"And then you get off the rings and you're"},{"startTime":4111.83,"endTime":4115.13,"body":"screaming in pain because you've just done"},{"startTime":4115.13,"endTime":4115.889,"body":"these two drills."},{"startTime":4115.889,"endTime":4118.91,"body":"And then you go and you do like 10 pushups"},{"startTime":4115.889,"endTime":4118.91,"body":"with the band on."},{"startTime":4118.91,"endTime":4123.03,"body":"So now you're, you're basically attacking"},{"startTime":4118.91,"endTime":4123.03,"body":"the inflammation and the scar tissue and"},{"startTime":4123.03,"endTime":4125.68,"body":"stuff that's in there from all these"},{"startTime":4123.03,"endTime":4125.68,"body":"different angles."},{"startTime":4125.68,"endTime":4129.07,"body":"The whole process maybe takes a minute and"},{"startTime":4125.68,"endTime":4129.07,"body":"a half or two minutes."},{"startTime":4129.07,"endTime":4133.81,"body":"And then you take the band off and the"},{"startTime":4129.07,"endTime":4133.81,"body":"amount of relief that you feel immediately"},{"startTime":4133.81,"endTime":4135.21,"body":"is insane."},{"startTime":4135.21,"endTime":4138.91,"body":"Like I could legitimately go from not"},{"startTime":4135.21,"endTime":4138.91,"body":"being able to do a single pull -up to"},{"startTime":4138.91,"endTime":4141.06,"body":"being able to do a normal workout."},{"startTime":4141.334,"endTime":4145.534,"body":"just from that like two minutes of banded"},{"startTime":4141.334,"endTime":4145.534,"body":"distraction work."},{"startTime":4145.774,"endTime":4148.854,"body":"And one thing we missed when we were"},{"startTime":4145.774,"endTime":4148.854,"body":"talking about the knees is that we used to"},{"startTime":4148.854,"endTime":4150.024,"body":"do that for the knees as well."},{"startTime":4150.024,"endTime":4152.594,"body":"He would wrap, you know, above and or"},{"startTime":4150.024,"endTime":4152.594,"body":"below the knee."},{"startTime":4152.594,"endTime":4153.864,"body":"You'd do some air squats."},{"startTime":4153.864,"endTime":4157.234,"body":"You'd do some like leg extensions with the"},{"startTime":4153.864,"endTime":4157.234,"body":"band on."},{"startTime":4157.234,"endTime":4159.094,"body":"And the same thing would happen to the"},{"startTime":4157.234,"endTime":4159.094,"body":"knees."},{"startTime":4159.094,"endTime":4162.394,"body":"Like you would go from not being able to"},{"startTime":4159.094,"endTime":4162.394,"body":"squat to suddenly being able to squat"},{"startTime":4162.394,"endTime":4163.334,"body":"totally fine."},{"startTime":4163.334,"endTime":4167.694,"body":"And so a lot of that was acute, at least"},{"startTime":4163.334,"endTime":4167.694,"body":"initially it was in the moment."},{"startTime":4167.694,"endTime":4170.354,"body":"It was like, I couldn't train and now I"},{"startTime":4167.694,"endTime":4170.354,"body":"can train."},{"startTime":4170.454,"endTime":4175.934,"body":"But I think that doing it daily, long"},{"startTime":4170.454,"endTime":4175.934,"body":"-term, actually was the primary catalyst"},{"startTime":4175.934,"endTime":4179.394,"body":"for me healing from that elbow injury."},{"startTime":4179.514,"endTime":4181.644,"body":"And so I'm a huge proponent of that."},{"startTime":4181.644,"endTime":4185.094,"body":"Anytime anyone in my groups is injured in"},{"startTime":4181.644,"endTime":4185.094,"body":"the elbows, that's always the"},{"startTime":4185.094,"endTime":4187.234,"body":"recommendation that I go for."},{"startTime":4187.314,"endTime":4193.014,"body":"And then kind of circling back to the idea"},{"startTime":4187.314,"endTime":4193.014,"body":"of swapping out movements for cables, that"},{"startTime":4193.014,"endTime":4200.406,"body":"really is the best solution that I've"},{"startTime":4193.014,"endTime":4200.406,"body":"found as I left CrossFit and went into"},{"startTime":4200.406,"endTime":4202.286,"body":"more hypertrophy -based training."},{"startTime":4202.286,"endTime":4205.646,"body":"When I first left CrossFit, I was still"},{"startTime":4202.286,"endTime":4205.646,"body":"doing almost entirely free weight"},{"startTime":4205.646,"endTime":4206.026,"body":"movements."},{"startTime":4206.026,"endTime":4207.456,"body":"Like I was still doing skull crushers."},{"startTime":4207.456,"endTime":4212.206,"body":"I was still doing, you know, barbell curls"},{"startTime":4207.456,"endTime":4212.206,"body":"and supinated pull -ups and things like"},{"startTime":4212.206,"endTime":4212.966,"body":"that."},{"startTime":4212.966,"endTime":4217.786,"body":"And then as soon as I started subbing out"},{"startTime":4212.966,"endTime":4217.786,"body":"all of my direct arm work from free"},{"startTime":4217.786,"endTime":4222.726,"body":"weights to cables, all of the issues that"},{"startTime":4217.786,"endTime":4222.726,"body":"I was dealing with in my elbows all"},{"startTime":4222.726,"endTime":4224.106,"body":"subsided."},{"startTime":4224.534,"endTime":4228.394,"body":"And so that's another recommendation that"},{"startTime":4224.534,"endTime":4228.394,"body":"I always give when people are dealing with"},{"startTime":4228.394,"endTime":4230.724,"body":"elbow issues is to switch everything to"},{"startTime":4228.394,"endTime":4230.724,"body":"cables."},{"startTime":4230.724,"endTime":4235.154,"body":"And it might not be immediate, but over"},{"startTime":4230.724,"endTime":4235.154,"body":"the course of time, this will allow you to"},{"startTime":4235.154,"endTime":4241.654,"body":"continue training those muscles and you"},{"startTime":4235.154,"endTime":4241.654,"body":"should improve your injury recovery over"},{"startTime":4241.654,"endTime":4242.714,"body":"time as well."},{"startTime":4244.485,"endTime":4245.705,"body":"Yeah, really well put."},{"startTime":4245.705,"endTime":4248.585,"body":"The whole Voodoo floss, man."},{"startTime":4249.365,"endTime":4253.125,"body":"There so many things are purported as"},{"startTime":4249.365,"endTime":4253.125,"body":"like, you got like this instant relief and"},{"startTime":4253.125,"endTime":4257.565,"body":"like, you know, nine point five out of ten"},{"startTime":4253.125,"endTime":4257.565,"body":"times like they don't fucking work."},{"startTime":4257.565,"endTime":4260.425,"body":"But that thing was really like that zero"},{"startTime":4257.565,"endTime":4260.425,"body":"point five."},{"startTime":4260.425,"endTime":4262.405,"body":"Like that shit fucking worked."},{"startTime":4262.405,"endTime":4264.805,"body":"It was wild."},{"startTime":4265.325,"endTime":4269.245,"body":"I wonder if it's like still heavily used"},{"startTime":4265.325,"endTime":4269.245,"body":"in or if it's just like falling out of"},{"startTime":4269.245,"endTime":4269.645,"body":"favor."},{"startTime":4269.645,"endTime":4271.685,"body":"I mean, I haven't I don't know what"},{"startTime":4269.645,"endTime":4271.685,"body":"happened to mine."},{"startTime":4271.685,"endTime":4272.665,"body":"Like I haven't had it."},{"startTime":4272.665,"endTime":4274.475,"body":"I haven't used it in easily."},{"startTime":4274.597,"endTime":4280.497,"body":"seven plus years at this point, but that"},{"startTime":4274.597,"endTime":4280.497,"body":"would you would literally go from I can't"},{"startTime":4280.497,"endTime":4283.197,"body":"bend my arm to like, I can do pull ups"},{"startTime":4280.497,"endTime":4283.197,"body":"now."},{"startTime":4283.197,"endTime":4285.617,"body":"It was really wild."},{"startTime":4285.617,"endTime":4286.982,"body":"It was effective."},{"startTime":4286.982,"endTime":4287.762,"body":"have mine."},{"startTime":4287.762,"endTime":4291.952,"body":"I found mine in the bottom of a bag"},{"startTime":4287.762,"endTime":4291.952,"body":"somewhere like last year."},{"startTime":4291.952,"endTime":4293.442,"body":"And then I was like, this is cool."},{"startTime":4293.442,"endTime":4294.442,"body":"I should remember this."},{"startTime":4294.442,"endTime":4295.652,"body":"And then I don't know what I did with it."},{"startTime":4295.652,"endTime":4300.302,"body":"So it's now somewhere again, but training"},{"startTime":4295.652,"endTime":4300.302,"body":"hypertrophy is so forgiving that I haven't"},{"startTime":4300.302,"endTime":4301.762,"body":"needed it at all."},{"startTime":4301.762,"endTime":4303.562,"body":"So that's good."},{"startTime":4303.562,"endTime":4305.312,"body":"All right, let's see."},{"startTime":4305.312,"endTime":4306.562,"body":"What do we got left here?"},{"startTime":4306.562,"endTime":4307.241,"body":"Go ahead."},{"startTime":4307.241,"endTime":4310.221,"body":"wrists, I'm fortunate."},{"startTime":4310.221,"endTime":4312.681,"body":"I've never really had any wrist issues."},{"startTime":4313.781,"endTime":4318.041,"body":"Some things with forearms being a little"},{"startTime":4313.781,"endTime":4318.041,"body":"bit too like blown out, like, but that was"},{"startTime":4318.041,"endTime":4322.001,"body":"really not really wrist, but just"},{"startTime":4318.041,"endTime":4322.001,"body":"limitations, movement limitations by"},{"startTime":4322.001,"endTime":4324.541,"body":"forearms being too pumped."},{"startTime":4325.281,"endTime":4327.021,"body":"I've been pretty fortunate there."},{"startTime":4327.021,"endTime":4331.653,"body":"I would say though, with some of the wrist"},{"startTime":4327.021,"endTime":4331.653,"body":"things like let's say,"},{"startTime":4331.653,"endTime":4332.433,"body":"pressing, right?"},{"startTime":4332.433,"endTime":4337.553,"body":"I would imagine like the wrist being back"},{"startTime":4332.433,"endTime":4337.553,"body":"too hard is too challenging on like"},{"startTime":4337.553,"endTime":4339.313,"body":"pressing or something like that."},{"startTime":4339.313,"endTime":4345.413,"body":"Modifying, you know, using like a false"},{"startTime":4339.313,"endTime":4345.413,"body":"grip on or like false grip with fat grips"},{"startTime":4345.413,"endTime":4350.213,"body":"potentially on a movement that wouldn't be"},{"startTime":4345.413,"endTime":4350.213,"body":"inherently dangerous, like not on a bench"},{"startTime":4350.213,"endTime":4353.713,"body":"press, but maybe a chest press or"},{"startTime":4350.213,"endTime":4353.713,"body":"something like that allows you not to have"},{"startTime":4353.713,"endTime":4358.513,"body":"to go into like full, would this be, I"},{"startTime":4353.713,"endTime":4358.513,"body":"don't know this position, extension of the"},{"startTime":4358.513,"endTime":4360.912,"body":"wrist I would imagine, and this is flexion"},{"startTime":4358.513,"endTime":4360.912,"body":"or,"},{"startTime":4360.912,"endTime":4361.381,"body":"correct."},{"startTime":4361.381,"endTime":4364.481,"body":"Okay, yeah, so you don't need to be nearly"},{"startTime":4361.381,"endTime":4364.481,"body":"as flexed."},{"startTime":4364.481,"endTime":4368.681,"body":"You can use more of the palm to press and"},{"startTime":4364.481,"endTime":4368.681,"body":"then, you know, wrap your hand around the"},{"startTime":4368.681,"endTime":4372.581,"body":"fat grip, giving you a larger surface area"},{"startTime":4368.681,"endTime":4372.581,"body":"to press against."},{"startTime":4373.341,"endTime":4378.401,"body":"Gripping stuff using cuffs is going to be"},{"startTime":4373.341,"endTime":4378.401,"body":"a very wonderful solution for anterior"},{"startTime":4378.401,"endTime":4383.561,"body":"delt type cable stuff, lateral delt type"},{"startTime":4378.401,"endTime":4383.561,"body":"cable stuff, which is pretty common."},{"startTime":4383.561,"endTime":4387.011,"body":"But fortunately, I haven't had to deal"},{"startTime":4383.561,"endTime":4387.011,"body":"with much wrist issue."},{"startTime":4387.011,"endTime":4388.119,"body":"Have you, Brian?"},{"startTime":4389.174,"endTime":4392.374,"body":"I had one wrist injury and it was during"},{"startTime":4389.174,"endTime":4392.374,"body":"CrossFit."},{"startTime":4392.374,"endTime":4397.354,"body":"I went to catch a clean PR in like 2012 or"},{"startTime":4392.374,"endTime":4397.354,"body":"11 or something."},{"startTime":4397.354,"endTime":4401.684,"body":"It was a 2011, because it was right before"},{"startTime":4397.354,"endTime":4401.684,"body":"we were competing in the NLI event."},{"startTime":4401.684,"endTime":4404.434,"body":"I don't know if you were part of the gym"},{"startTime":4401.684,"endTime":4404.434,"body":"at that point."},{"startTime":4405.054,"endTime":4407.814,"body":"But we were doing cleans."},{"startTime":4407.814,"endTime":4409.274,"body":"I caught a clean."},{"startTime":4410.494,"endTime":4413.964,"body":"It bent my wrist back and then slid off"},{"startTime":4410.494,"endTime":4413.964,"body":"and I tried to save it."},{"startTime":4413.964,"endTime":4417.294,"body":"So it was like, it was caught and then it"},{"startTime":4413.964,"endTime":4417.294,"body":"started sliding forward and I tried to"},{"startTime":4417.294,"endTime":4417.814,"body":"save it."},{"startTime":4417.814,"endTime":4422.234,"body":"and it just like immediately I felt my"},{"startTime":4417.814,"endTime":4422.234,"body":"wrist completely give out."},{"startTime":4422.234,"endTime":4426.534,"body":"It was actually a pretty bad injury as far"},{"startTime":4422.234,"endTime":4426.534,"body":"as injuries for me go over the course of"},{"startTime":4426.534,"endTime":4432.924,"body":"my life because I couldn't clean for a"},{"startTime":4426.534,"endTime":4432.924,"body":"number of weeks, if not months."},{"startTime":4432.924,"endTime":4441.194,"body":"And I remember the main event, the barbell"},{"startTime":4432.924,"endTime":4441.194,"body":"event in the NLI for that section was a"},{"startTime":4441.194,"endTime":4442.554,"body":"squat snatch."},{"startTime":4442.594,"endTime":4446.726,"body":"It was AMRAP five minutes of squat"},{"startTime":4442.594,"endTime":4446.726,"body":"snatches at 135."},{"startTime":4447.158,"endTime":4452.558,"body":"And that was like a great event for me at"},{"startTime":4447.158,"endTime":4452.558,"body":"the time, like in 2011, I was pretty good"},{"startTime":4452.558,"endTime":4453.338,"body":"at that."},{"startTime":4453.338,"endTime":4461.658,"body":"And so what I was able to do was actually,"},{"startTime":4453.338,"endTime":4461.658,"body":"I couldn't clean at all for a really long"},{"startTime":4461.658,"endTime":4465.798,"body":"time, but over the course of a couple of"},{"startTime":4461.658,"endTime":4465.798,"body":"weeks before the competition, I was able"},{"startTime":4465.798,"endTime":4471.838,"body":"to snatch up to 135 if I caught it like"},{"startTime":4465.798,"endTime":4471.838,"body":"perfectly with my wrist completely"},{"startTime":4471.838,"endTime":4472.502,"body":"straight."},{"startTime":4472.502,"endTime":4476.322,"body":"Like if I caught a snatch awkwardly and my"},{"startTime":4472.502,"endTime":4476.322,"body":"wrist bent back, I would lose it and it"},{"startTime":4476.322,"endTime":4477.682,"body":"would hurt really bad."},{"startTime":4477.682,"endTime":4482.722,"body":"But because my PR was like, I don't know,"},{"startTime":4477.682,"endTime":4482.722,"body":"225 at the time or something, 135 was"},{"startTime":4482.722,"endTime":4485.082,"body":"pretty manageable and I could do most of"},{"startTime":4482.722,"endTime":4485.082,"body":"them pretty well."},{"startTime":4485.082,"endTime":4490.602,"body":"So I put on this like really diesel wrist"},{"startTime":4485.082,"endTime":4490.602,"body":"wrap, one of those ones that basically"},{"startTime":4490.602,"endTime":4492.702,"body":"keeps the wrist from moving at all."},{"startTime":4492.902,"endTime":4496.202,"body":"And I was able to snatch 135 for the"},{"startTime":4492.902,"endTime":4496.202,"body":"competition."},{"startTime":4496.202,"endTime":4498.986,"body":"I think there was one event that I"},{"startTime":4496.202,"endTime":4498.986,"body":"couldn't do."},{"startTime":4499.03,"endTime":4502.81,"body":"Very well, I think it was handstand push"},{"startTime":4499.03,"endTime":4502.81,"body":"-ups because how am I supposed to bend my"},{"startTime":4502.81,"endTime":4504.81,"body":"wrist back to be able to do that?"},{"startTime":4504.81,"endTime":4512.03,"body":"But as far as working around the injury"},{"startTime":4504.81,"endTime":4512.03,"body":"Using the wrist brace helped a lot to keep"},{"startTime":4512.03,"endTime":4518.61,"body":"you know, the the wrist completely"},{"startTime":4512.03,"endTime":4518.61,"body":"straight But I couldn't do a lot of upper"},{"startTime":4518.61,"endTime":4525.37,"body":"body and The thing that I could do was was"},{"startTime":4518.61,"endTime":4525.37,"body":"do things with neutral grip."},{"startTime":4525.37,"endTime":4528.854,"body":"So I did a lot of push -ups with"},{"startTime":4525.37,"endTime":4528.854,"body":"parallettes"},{"startTime":4528.854,"endTime":4532.234,"body":"because I could put my wrist in that"},{"startTime":4528.854,"endTime":4532.234,"body":"perfectly straight locked position where"},{"startTime":4532.234,"endTime":4534.734,"body":"it didn't have to extend backwards."},{"startTime":4534.734,"endTime":4536.884,"body":"And I was able to do a lot of pushups that"},{"startTime":4534.734,"endTime":4536.884,"body":"way."},{"startTime":4536.884,"endTime":4539.874,"body":"I could do handstand pushups that way."},{"startTime":4541.014,"endTime":4545.754,"body":"And unfortunately, you know, there were"},{"startTime":4541.014,"endTime":4545.754,"body":"just certain movements that I couldn't do."},{"startTime":4545.754,"endTime":4551.114,"body":"Like, I remember I wasn't able to bench"},{"startTime":4545.754,"endTime":4551.114,"body":"press because no matter what, my wrist"},{"startTime":4551.114,"endTime":4552.624,"body":"always would bend back a little bit."},{"startTime":4552.624,"endTime":4554.184,"body":"Like, yes, you want to keep it straight."},{"startTime":4554.184,"endTime":4555.374,"body":"That's the goal."},{"startTime":4555.374,"endTime":4556.086,"body":"But"},{"startTime":4556.086,"endTime":4557.916,"body":"under load, it would, it would bend back."},{"startTime":4557.916,"endTime":4559.876,"body":"So maybe I could bench press like really"},{"startTime":4557.916,"endTime":4559.876,"body":"light."},{"startTime":4559.876,"endTime":4560.806,"body":"I don't remember."},{"startTime":4560.806,"endTime":4564.586,"body":"But given that during those days we didn't"},{"startTime":4560.806,"endTime":4564.586,"body":"have access to machines cause it was all"},{"startTime":4564.586,"endTime":4565.486,"body":"CrossFit."},{"startTime":4565.486,"endTime":4568.186,"body":"I remember being very limited on what I"},{"startTime":4565.486,"endTime":4568.186,"body":"could do."},{"startTime":4568.186,"endTime":4571.076,"body":"And so I would do the upper body stuff"},{"startTime":4568.186,"endTime":4571.076,"body":"that I could do with parallettes."},{"startTime":4571.076,"endTime":4574.286,"body":"And obviously I could do, I could do"},{"startTime":4571.076,"endTime":4574.286,"body":"pulling, I could do rows and stuff like"},{"startTime":4574.286,"endTime":4574.726,"body":"that."},{"startTime":4574.726,"endTime":4579.716,"body":"I think I could do pull ups even maybe not"},{"startTime":4574.726,"endTime":4579.716,"body":"kipping, but I did some upper body stuff,"},{"startTime":4579.716,"endTime":4581.926,"body":"but mostly it turned into lower body"},{"startTime":4579.716,"endTime":4581.926,"body":"specialization."},{"startTime":4581.926,"endTime":4583.926,"body":"I remember doing a lot of back squats."},{"startTime":4583.926,"endTime":4585.654,"body":"That was actually the time"},{"startTime":4585.654,"endTime":4589.194,"body":"where I think I began to get really strong"},{"startTime":4585.654,"endTime":4589.194,"body":"at back squats for the first time because"},{"startTime":4589.194,"endTime":4594.114,"body":"I was always less into training legs"},{"startTime":4589.194,"endTime":4594.114,"body":"growing up."},{"startTime":4594.114,"endTime":4598.114,"body":"And then even in the CrossFit days, like I"},{"startTime":4594.114,"endTime":4598.114,"body":"knew I had to train legs, but there was"},{"startTime":4598.114,"endTime":4600.254,"body":"never like a great impetus or reason to do"},{"startTime":4598.114,"endTime":4600.254,"body":"it."},{"startTime":4600.254,"endTime":4603.794,"body":"And then as soon as this injury happened,"},{"startTime":4600.254,"endTime":4603.794,"body":"I was like, well, fuck, what else am I"},{"startTime":4603.794,"endTime":4604.324,"body":"supposed to do?"},{"startTime":4604.324,"endTime":4606.014,"body":"I may as well just back squat a lot."},{"startTime":4606.014,"endTime":4606.904,"body":"And that's what I did."},{"startTime":4606.904,"endTime":4609.714,"body":"And I finally started to kind of get"},{"startTime":4606.904,"endTime":4609.714,"body":"strong at squats."},{"startTime":4609.954,"endTime":4613.302,"body":"So yeah, wrist injuries are a real bummer."},{"startTime":4613.302,"endTime":4618.842,"body":"because they affect you both, they affect"},{"startTime":4613.302,"endTime":4618.842,"body":"all your upper body stuff and they can"},{"startTime":4618.842,"endTime":4620.962,"body":"affect some lower body movements depending"},{"startTime":4618.842,"endTime":4620.962,"body":"on what you're doing."},{"startTime":4620.962,"endTime":4624.762,"body":"In CrossFit, it very much affected my"},{"startTime":4620.962,"endTime":4624.762,"body":"cleans and my snatches, which were the"},{"startTime":4624.762,"endTime":4626.072,"body":"thing that I loved at that time."},{"startTime":4626.072,"endTime":4628.382,"body":"And so I was really, really bummed about"},{"startTime":4626.072,"endTime":4628.382,"body":"that."},{"startTime":4628.382,"endTime":4630.412,"body":"But yeah, that's my experience with wrist."},{"startTime":4630.412,"endTime":4632.662,"body":"We are taking way too long on this"},{"startTime":4630.412,"endTime":4632.662,"body":"episode."},{"startTime":4632.662,"endTime":4637.242,"body":"So let's try to quickly move through"},{"startTime":4632.662,"endTime":4637.242,"body":"shoulders and chest and then upper back."},{"startTime":4637.242,"endTime":4638.962,"body":"Upper back should be short."},{"startTime":4639.002,"endTime":4640.406,"body":"So shoulders and chest."},{"startTime":4640.406,"endTime":4642.116,"body":"I know we've both had slap tears."},{"startTime":4642.116,"endTime":4644.166,"body":"What's your experience with that?"},{"startTime":4644.869,"endTime":4649.609,"body":"I think it's I've had two slapped hairs"},{"startTime":4644.869,"endTime":4649.609,"body":"actually on the same shoulder."},{"startTime":4649.609,"endTime":4654.889,"body":"The second one I opted just to go to"},{"startTime":4649.609,"endTime":4654.889,"body":"through numerous rounds of PRP to help"},{"startTime":4654.889,"endTime":4655.269,"body":"improve."},{"startTime":4655.269,"endTime":4657.149,"body":"And it's pretty fine."},{"startTime":4658.009,"endTime":4664.909,"body":"I think it's positioning really in knowing"},{"startTime":4658.009,"endTime":4664.909,"body":"what positions to avoid in controlling"},{"startTime":4664.909,"endTime":4666.929,"body":"things like so much pressing."},{"startTime":4667.129,"endTime":4670.609,"body":"You watch people, some people have like"},{"startTime":4667.129,"endTime":4670.609,"body":"very, very poor pressing mechanics."},{"startTime":4670.609,"endTime":4674.213,"body":"And I know I am insanely guilty of that in"},{"startTime":4670.609,"endTime":4674.213,"body":"the past."},{"startTime":4674.213,"endTime":4677.533,"body":"and you're just putting yourself at a"},{"startTime":4674.213,"endTime":4677.533,"body":"higher risk because of some of those"},{"startTime":4677.533,"endTime":4680.813,"body":"pressing angles and not understanding"},{"startTime":4677.533,"endTime":4680.813,"body":"that."},{"startTime":4680.813,"endTime":4686.953,"body":"So as I've gotten somewhat wiser, I guess"},{"startTime":4680.813,"endTime":4686.953,"body":"I could say, and stopped avoiding those"},{"startTime":4686.953,"endTime":4692.213,"body":"sorts of things, sorry, not those sorts of"},{"startTime":4686.953,"endTime":4692.213,"body":"things, those pressing angles, I've had"},{"startTime":4692.213,"endTime":4699.033,"body":"significantly less shoulder injuries and"},{"startTime":4692.213,"endTime":4699.033,"body":"I've also controlled tempo, I would say,"},{"startTime":4699.033,"endTime":4702.949,"body":"is how working through those to a pretty"},{"startTime":4699.033,"endTime":4702.949,"body":"large degree."},{"startTime":4702.949,"endTime":4706.469,"body":"I do think there is something related with"},{"startTime":4702.949,"endTime":4706.469,"body":"the upper back and the shoulder, which we"},{"startTime":4706.469,"endTime":4710.469,"body":"can potentially touch on a little bit, or"},{"startTime":4706.469,"endTime":4710.469,"body":"we can punt to next episode where we're"},{"startTime":4710.469,"endTime":4711.539,"body":"bringing in a PT."},{"startTime":4711.539,"endTime":4714.249,"body":"Actually, it's very great timing for these"},{"startTime":4711.539,"endTime":4714.249,"body":"episodes."},{"startTime":4715.769,"endTime":4725.629,"body":"But yeah, with the shoulders, I would say"},{"startTime":4715.769,"endTime":4725.629,"body":"pressing angles, knowing what grip widths"},{"startTime":4725.629,"endTime":4730.029,"body":"to use for your bio, what would be the"},{"startTime":4725.629,"endTime":4730.029,"body":"proper terminology?"},{"startTime":4730.029,"endTime":4732.398,"body":"Is that anthropometrics, biometrics?"},{"startTime":4732.398,"endTime":4734.618,"body":"yeah, for your anthropometry, yeah."},{"startTime":4735.201,"endTime":4740.86,"body":"can significantly reduce the stress that"},{"startTime":4735.201,"endTime":4740.86,"body":"you put on them in the compromising"},{"startTime":4740.86,"endTime":4743.261,"body":"positions you may put yourself in."},{"startTime":4743.798,"endTime":4746.618,"body":"So you're talking about that more from"},{"startTime":4743.798,"endTime":4746.618,"body":"like a prehab perspective more than just"},{"startTime":4746.618,"endTime":4749.498,"body":"like, hey, when it's injured, this is"},{"startTime":4746.618,"endTime":4749.498,"body":"something to focus on."},{"startTime":4750.556,"endTime":4754.557,"body":"The shoulders are really hard because if"},{"startTime":4750.556,"endTime":4754.557,"body":"you have like an injury, I mean, you are"},{"startTime":4754.557,"endTime":4759.497,"body":"pretty limited in upper body related"},{"startTime":4754.557,"endTime":4759.497,"body":"stuff, even like typically it's more"},{"startTime":4759.497,"endTime":4760.477,"body":"pressing related."},{"startTime":4760.477,"endTime":4763.737,"body":"But even in certain things, I've had"},{"startTime":4760.477,"endTime":4763.737,"body":"injuries where our shoulders were like"},{"startTime":4763.737,"endTime":4766.437,"body":"pulling bothers it really badly."},{"startTime":4766.437,"endTime":4770.867,"body":"Obviously in a commercial gym, lower body,"},{"startTime":4766.437,"endTime":4770.867,"body":"you're going to be able to train pretty,"},{"startTime":4770.867,"endTime":4775.417,"body":"pretty much exclusively depending on the"},{"startTime":4770.867,"endTime":4775.417,"body":"positioning of the shoulder biceps and"},{"startTime":4775.417,"endTime":4778.017,"body":"triceps may be pain free."},{"startTime":4778.017,"endTime":4779.457,"body":"They may not."},{"startTime":4779.813,"endTime":4782.653,"body":"But the shoulders are probably,"},{"startTime":4779.813,"endTime":4782.653,"body":"unfortunately, one of the most common"},{"startTime":4782.653,"endTime":4786.853,"body":"injuries and then one of the more"},{"startTime":4782.653,"endTime":4786.853,"body":"complicated ones to navigate once it is"},{"startTime":4786.853,"endTime":4789.529,"body":"injured, from my perspective at least."},{"startTime":4789.686,"endTime":4790.756,"body":"Yeah, no, I agree."},{"startTime":4790.756,"endTime":4794.406,"body":"I mean, it really does affect like the"},{"startTime":4790.756,"endTime":4794.406,"body":"rotation, there's shoulder rotates in such"},{"startTime":4794.406,"endTime":4797.866,"body":"a manner that it affects both pulling and"},{"startTime":4794.406,"endTime":4797.866,"body":"pushing movements."},{"startTime":4798.326,"endTime":4802.206,"body":"Yeah, so my experience was, Anderson and I"},{"startTime":4798.326,"endTime":4802.206,"body":"were doing a Olympic lifting"},{"startTime":4802.206,"endTime":4805.476,"body":"specialization cycle in 2012 with Dave"},{"startTime":4802.206,"endTime":4805.476,"body":"Miller."},{"startTime":4806.934,"endTime":4810.134,"body":"great Olympic coach in the San Diego area"},{"startTime":4806.934,"endTime":4810.134,"body":"back in the day."},{"startTime":4810.134,"endTime":4813.014,"body":"And we've gone through this great cycle."},{"startTime":4813.014,"endTime":4815.194,"body":"We were ready to set PRs."},{"startTime":4815.194,"endTime":4817.504,"body":"And the first day was clean and jerk."},{"startTime":4817.504,"endTime":4819.754,"body":"And then the second day was snatch."},{"startTime":4819.894,"endTime":4825.494,"body":"And on the clean and jerk day, I caught my"},{"startTime":4819.894,"endTime":4825.494,"body":"PR, cleaned it, went to jerk it and caught"},{"startTime":4825.494,"endTime":4827.494,"body":"it with a soft elbow."},{"startTime":4827.694,"endTime":4830.804,"body":"Caught the jerk with a soft elbow and went"},{"startTime":4827.694,"endTime":4830.804,"body":"to press out."},{"startTime":4830.804,"endTime":4834.914,"body":"And as soon as I went to press out the"},{"startTime":4830.804,"endTime":4834.914,"body":"jerk, I knew something was wrong."},{"startTime":4835.434,"endTime":4836.574,"body":"And"},{"startTime":4837.782,"endTime":4840.062,"body":"it just got progressively worse over the"},{"startTime":4837.782,"endTime":4840.062,"body":"next few days."},{"startTime":4840.062,"endTime":4843.602,"body":"Like I knew it was bad because instead of"},{"startTime":4840.062,"endTime":4843.602,"body":"getting better, which most injuries do, it"},{"startTime":4843.602,"endTime":4844.582,"body":"got worse."},{"startTime":4844.582,"endTime":4849.442,"body":"And it actually reached a point by like"},{"startTime":4844.582,"endTime":4849.442,"body":"day three or four where even carrying"},{"startTime":4849.442,"endTime":4853.122,"body":"groceries, like it would feel like my arm"},{"startTime":4849.442,"endTime":4853.122,"body":"was just dead."},{"startTime":4853.122,"endTime":4856.302,"body":"Like that feeling where you're just like,"},{"startTime":4853.122,"endTime":4856.302,"body":"it's in such pain."},{"startTime":4856.302,"endTime":4859.462,"body":"Like it feels like it's dangling on a"},{"startTime":4856.302,"endTime":4859.462,"body":"thread almost."},{"startTime":4861.142,"endTime":4865.014,"body":"And so I think a week or two in, I..."},{"startTime":4865.014,"endTime":4869.414,"body":"man, I didn't have that much money back"},{"startTime":4865.014,"endTime":4869.414,"body":"then, but I paid $800 to go get an MRI,"},{"startTime":4869.414,"endTime":4876.434,"body":"which confirmed that I had a 270 degree,"},{"startTime":4869.414,"endTime":4876.434,"body":"labrum tear or a slap tear."},{"startTime":4877.014,"endTime":4885.594,"body":"And, I almost wonder whether it was even"},{"startTime":4877.014,"endTime":4885.594,"body":"worth doing the MRI because I didn't, it"},{"startTime":4885.594,"endTime":4888.394,"body":"didn't change what, what I did as a result"},{"startTime":4885.594,"endTime":4888.394,"body":"of it."},{"startTime":4888.394,"endTime":4891.114,"body":"Like, I think if you're going to go spend"},{"startTime":4888.394,"endTime":4891.114,"body":"money on a procedure or something like"},{"startTime":4891.114,"endTime":4895.092,"body":"that on a, on a, on a exam, then you want"},{"startTime":4891.114,"endTime":4895.092,"body":"to have an actionable"},{"startTime":4895.542,"endTime":4899.262,"body":"a piece of actionable recourse of if this,"},{"startTime":4895.542,"endTime":4899.262,"body":"then that."},{"startTime":4899.342,"endTime":4904.842,"body":"But I got the diagnosis and I was like,"},{"startTime":4899.342,"endTime":4904.842,"body":"well, I can't afford the surgery, so we're"},{"startTime":4904.842,"endTime":4905.682,"body":"gonna do nothing."},{"startTime":4905.682,"endTime":4908.162,"body":"So great that I know that I have a slap"},{"startTime":4905.682,"endTime":4908.162,"body":"there."},{"startTime":4908.782,"endTime":4914.562,"body":"But I guess what it did do is it made me"},{"startTime":4908.782,"endTime":4914.562,"body":"less bullish on continuing to train"},{"startTime":4914.562,"endTime":4920.622,"body":"through it and more to accept that I had"},{"startTime":4914.562,"endTime":4920.622,"body":"to train around it, which I did."},{"startTime":4920.622,"endTime":4923.862,"body":"Like I couldn't snatch for a really long"},{"startTime":4920.622,"endTime":4923.862,"body":"time, but I could clean."},{"startTime":4923.862,"endTime":4927.452,"body":"So the cool thing was I cleaned a ton."},{"startTime":4927.452,"endTime":4931.782,"body":"Like I always preferred snatching over"},{"startTime":4927.452,"endTime":4931.782,"body":"cleaning, but this injury allowed me to"},{"startTime":4931.782,"endTime":4937.442,"body":"get better at cleaning and do more cleans,"},{"startTime":4931.782,"endTime":4937.442,"body":"do more pulls, like do clean pulls, do"},{"startTime":4937.442,"endTime":4940.042,"body":"more deadlifts, things like that."},{"startTime":4940.182,"endTime":4942.892,"body":"Obviously I could still squat."},{"startTime":4942.892,"endTime":4946.102,"body":"I couldn't low bar squat because it would"},{"startTime":4942.892,"endTime":4946.102,"body":"put my labrum in a weird position."},{"startTime":4946.102,"endTime":4949.542,"body":"I actually still struggle with that to"},{"startTime":4946.102,"endTime":4949.542,"body":"this day."},{"startTime":4949.882,"endTime":4953.644,"body":"But the thing that helped the most in"},{"startTime":4949.882,"endTime":4953.644,"body":"healing that one."},{"startTime":4954.841,"endTime":4958.122,"body":"is these band pull -aparts and banded face"},{"startTime":4954.841,"endTime":4958.122,"body":"pulls."},{"startTime":4958.122,"endTime":4961.821,"body":"And I don't remember who it was that told"},{"startTime":4958.122,"endTime":4961.821,"body":"me to do this, but someone was like, carry"},{"startTime":4961.821,"endTime":4963.802,"body":"this band around with you."},{"startTime":4963.802,"endTime":4969.002,"body":"And throughout the day, 10 to 12 times a"},{"startTime":4963.802,"endTime":4969.002,"body":"day, so literally like on the hour, every"},{"startTime":4969.002,"endTime":4974.922,"body":"hour, do 25 banded face pulls and 25 band"},{"startTime":4969.002,"endTime":4974.922,"body":"pull -aparts."},{"startTime":4975.882,"endTime":4979.462,"body":"And so I did that for like months and"},{"startTime":4975.882,"endTime":4979.462,"body":"months and months."},{"startTime":4979.462,"endTime":4982.774,"body":"And then once it started feeling a little"},{"startTime":4979.462,"endTime":4982.774,"body":"bit better,"},{"startTime":4982.774,"endTime":4985.494,"body":"the person told me to include pass"},{"startTime":4982.774,"endTime":4985.494,"body":"-throughs with the band."},{"startTime":4985.494,"endTime":4989.414,"body":"And the pass -through is, you know, the"},{"startTime":4985.494,"endTime":4989.414,"body":"dislocates or whatever they're called."},{"startTime":4989.414,"endTime":4993.174,"body":"Usually we would do them with a PVC pipe,"},{"startTime":4989.414,"endTime":4993.174,"body":"but the cool thing about the band is that"},{"startTime":4993.174,"endTime":4993.934,"body":"it stretches."},{"startTime":4993.934,"endTime":4999.574,"body":"So as your mobility increases, you need to"},{"startTime":4993.934,"endTime":4999.574,"body":"stretch it less to achieve the same amount"},{"startTime":4999.574,"endTime":5003.954,"body":"of dislocate or whatever to get it over"},{"startTime":4999.574,"endTime":5003.954,"body":"your head."},{"startTime":5004.174,"endTime":5009.194,"body":"And so those things I did like literally"},{"startTime":5004.174,"endTime":5009.194,"body":"on repeat, like a robot for months and"},{"startTime":5009.194,"endTime":5010.39,"body":"months and months."},{"startTime":5010.39,"endTime":5014.03,"body":"and just continued kind of training around"},{"startTime":5010.39,"endTime":5014.03,"body":"it, mostly doing lower body stuff and a"},{"startTime":5014.03,"endTime":5014.53,"body":"lot of core."},{"startTime":5014.53,"endTime":5017.39,"body":"I remember doing a ton of GHD sit -ups."},{"startTime":5017.55,"endTime":5020.09,"body":"And now it's asymptomatic."},{"startTime":5020.09,"endTime":5024.33,"body":"I mean, asymptomatic in the sense that"},{"startTime":5020.09,"endTime":5024.33,"body":"there's no pain associated with it, but I"},{"startTime":5024.33,"endTime":5027.37,"body":"am very much still limited in range of"},{"startTime":5024.33,"endTime":5027.37,"body":"motion, which is something you would"},{"startTime":5027.37,"endTime":5029.37,"body":"expect when you tear your labrum."},{"startTime":5029.37,"endTime":5033.51,"body":"So like when you do the back scratch test,"},{"startTime":5029.37,"endTime":5033.51,"body":"I can do much more range of motion with my"},{"startTime":5033.51,"endTime":5036.79,"body":"left arm over and very little with my"},{"startTime":5033.51,"endTime":5036.79,"body":"right arm over."},{"startTime":5036.79,"endTime":5038.51,"body":"Same thing coming up from the bottom."},{"startTime":5038.51,"endTime":5041.93,"body":"I can get more range of motion coming up"},{"startTime":5038.51,"endTime":5041.93,"body":"from the bottom with my left arm behind my"},{"startTime":5041.93,"endTime":5044.31,"body":"back, then with my right arm behind my"},{"startTime":5041.93,"endTime":5044.31,"body":"back."},{"startTime":5044.31,"endTime":5048.91,"body":"So I'm missing a lot of range of motion"},{"startTime":5044.31,"endTime":5048.91,"body":"there, but it hasn't affected me at all as"},{"startTime":5048.91,"endTime":5052.55,"body":"far as pain or function goes in daily"},{"startTime":5048.91,"endTime":5052.55,"body":"life."},{"startTime":5052.83,"endTime":5058.05,"body":"And with hypertrophy training being as"},{"startTime":5052.83,"endTime":5058.05,"body":"forgiving as it is, I just, it's, it's"},{"startTime":5058.05,"endTime":5058.91,"body":"just a non -issue."},{"startTime":5058.91,"endTime":5061.27,"body":"Like I don't even think about it ever."},{"startTime":5061.27,"endTime":5065.03,"body":"Like this episode might be the first time"},{"startTime":5061.27,"endTime":5065.03,"body":"I've thought about my injury in years."},{"startTime":5065.03,"endTime":5066.03,"body":"So"},{"startTime":5066.882,"endTime":5071.002,"body":"I think the banded stuff has been really"},{"startTime":5066.882,"endTime":5071.002,"body":"helpful to get blood flow in there and"},{"startTime":5071.002,"endTime":5072.162,"body":"kind of help the process."},{"startTime":5072.162,"endTime":5075.982,"body":"Continuing to train with weights once it"},{"startTime":5072.162,"endTime":5075.982,"body":"felt better to rebuild some strength and"},{"startTime":5075.982,"endTime":5077.662,"body":"function in the tissue."},{"startTime":5077.842,"endTime":5080.382,"body":"All of that stuff is super positive."},{"startTime":5080.562,"endTime":5085.222,"body":"And so, yeah, I don't know if I have much"},{"startTime":5080.562,"endTime":5085.222,"body":"more else to add there."},{"startTime":5085.222,"endTime":5088.502,"body":"I'd love to get some mobility back, but I"},{"startTime":5085.222,"endTime":5088.502,"body":"don't think that mobility is gonna come"},{"startTime":5088.502,"endTime":5091.83,"body":"back without a surgical procedure at some"},{"startTime":5088.502,"endTime":5091.83,"body":"point."},{"startTime":5091.83,"endTime":5095.75,"body":"And I don't know, maybe later in life, it"},{"startTime":5091.83,"endTime":5095.75,"body":"will reach a point where it does begin to"},{"startTime":5095.75,"endTime":5102.2,"body":"bother me as we age and joints"},{"startTime":5095.75,"endTime":5102.2,"body":"disintegrate and things like that."},{"startTime":5102.2,"endTime":5105.478,"body":"But at the moment, I feel great and"},{"startTime":5102.2,"endTime":5105.478,"body":"continuing to train with no issue."},{"startTime":5107.414,"endTime":5109.954,"body":"And yeah, and then the final one is upper"},{"startTime":5107.414,"endTime":5109.954,"body":"back."},{"startTime":5109.954,"endTime":5115.234,"body":"And so me personally, upper back, my only"},{"startTime":5109.954,"endTime":5115.234,"body":"upper back injuries that I can speak of"},{"startTime":5115.234,"endTime":5116.494,"body":"are tweaks."},{"startTime":5116.654,"endTime":5120.934,"body":"Like we talked about in the very"},{"startTime":5116.654,"endTime":5120.934,"body":"beginning, you know, pressing overhead and"},{"startTime":5120.934,"endTime":5125.994,"body":"getting that little kind of rhomboid mid"},{"startTime":5120.934,"endTime":5125.994,"body":"trap thing where you go to turn your head"},{"startTime":5125.994,"endTime":5129.254,"body":"and you can't really turn it because it"},{"startTime":5125.994,"endTime":5129.254,"body":"pulls on it."},{"startTime":5129.254,"endTime":5133.054,"body":"And that's happened to me a number of"},{"startTime":5129.254,"endTime":5133.054,"body":"times throughout the years, but much like"},{"startTime":5133.054,"endTime":5136.056,"body":"the QL low back thing that I talked about"},{"startTime":5133.054,"endTime":5136.056,"body":"earlier,"},{"startTime":5136.374,"endTime":5140.423,"body":"It hasn't really happened maybe one time"},{"startTime":5136.374,"endTime":5140.423,"body":"since I stopped CrossFit."},{"startTime":5140.423,"endTime":5142.844,"body":"So we're talking seven years at this"},{"startTime":5140.423,"endTime":5142.844,"body":"point."},{"startTime":5142.844,"endTime":5147.034,"body":"I've had it one time, whereas during"},{"startTime":5142.844,"endTime":5147.034,"body":"CrossFit it would happen like almost every"},{"startTime":5147.034,"endTime":5147.674,"body":"year."},{"startTime":5147.674,"endTime":5148.83,"body":"How about you?"},{"startTime":5149.061,"endTime":5151.001,"body":"Same exact thing overhead pressing."},{"startTime":5151.001,"endTime":5154.411,"body":"I would like lock up a rhomboid or"},{"startTime":5151.001,"endTime":5154.411,"body":"something like that."},{"startTime":5154.411,"endTime":5161.201,"body":"And then more recently this year while I"},{"startTime":5154.411,"endTime":5161.201,"body":"was training back twice per week and"},{"startTime":5161.201,"endTime":5165.461,"body":"purposefully including a lot more of like"},{"startTime":5161.201,"endTime":5165.461,"body":"a high elbow style row, I would tweak"},{"startTime":5165.461,"endTime":5168.061,"body":"something like in the mid back again."},{"startTime":5168.081,"endTime":5172.261,"body":"And I think that was a little bit of"},{"startTime":5168.081,"endTime":5172.261,"body":"overuse potentially maybe some"},{"startTime":5172.261,"endTime":5176.441,"body":"overlapping, you know, not soreness, but"},{"startTime":5172.261,"endTime":5176.441,"body":"not being fully recovered."},{"startTime":5176.441,"endTime":5177.381,"body":"But what"},{"startTime":5177.381,"endTime":5183.181,"body":"I found the best to work around it was"},{"startTime":5177.381,"endTime":5183.181,"body":"fortunately those injuries do seem to be"},{"startTime":5183.181,"endTime":5184.711,"body":"soft tissue related."},{"startTime":5184.711,"endTime":5191.301,"body":"So making sure that I'm keeping the"},{"startTime":5184.711,"endTime":5191.301,"body":"tissues, let's say, I don't want to say"},{"startTime":5191.301,"endTime":5197.221,"body":"softened, but not like I would roll out my"},{"startTime":5191.301,"endTime":5197.221,"body":"back like, yeah, pliable mobile."},{"startTime":5197.221,"endTime":5202.171,"body":"I roll out my back like very, very"},{"startTime":5197.221,"endTime":5202.171,"body":"frequently, almost daily at points."},{"startTime":5202.171,"endTime":5206.341,"body":"And that significantly reduced the"},{"startTime":5202.171,"endTime":5206.341,"body":"likelihood of something there."},{"startTime":5206.341,"endTime":5207.077,"body":"So I think"},{"startTime":5207.077,"endTime":5210.937,"body":"Like I said, I just have a tendency, could"},{"startTime":5207.077,"endTime":5210.937,"body":"be because I sit so much, you know, with"},{"startTime":5210.937,"endTime":5217.097,"body":"work or maybe just some poor movement"},{"startTime":5210.937,"endTime":5217.097,"body":"patterns that I have is kind of like a"},{"startTime":5217.097,"endTime":5220.357,"body":"susceptible area to me that I've injured"},{"startTime":5217.097,"endTime":5220.357,"body":"just numerous times."},{"startTime":5220.357,"endTime":5225.147,"body":"So I'm just much more cognizant now of"},{"startTime":5220.357,"endTime":5225.147,"body":"ways to mitigate that."},{"startTime":5225.147,"endTime":5229.197,"body":"And that's just doing some a few, two,"},{"startTime":5225.147,"endTime":5229.197,"body":"three minutes, you know, before I am I"},{"startTime":5229.197,"endTime":5234.017,"body":"pulling sessions or hip hinging sessions"},{"startTime":5229.197,"endTime":5234.017,"body":"of mobilizing those tissues."},{"startTime":5234.017,"endTime":5235.099,"body":"Simple."},{"startTime":5236.502,"endTime":5240.992,"body":"One interesting thing about that injury or"},{"startTime":5236.502,"endTime":5240.992,"body":"that, I don't know if I call it an injury,"},{"startTime":5240.992,"endTime":5247.602,"body":"but that tweak is that it has no"},{"startTime":5240.992,"endTime":5247.602,"body":"limitation on my training because as"},{"startTime":5247.602,"endTime":5252.482,"body":"miserable as it is when I'm cold, like if"},{"startTime":5247.602,"endTime":5252.482,"body":"I'm just going about daily life and I am"},{"startTime":5252.482,"endTime":5257.762,"body":"very aware of it, like I turn my head and"},{"startTime":5252.482,"endTime":5257.762,"body":"like, or like I bend over or I twist in a"},{"startTime":5257.762,"endTime":5263.602,"body":"certain way and I like get that shooting"},{"startTime":5257.762,"endTime":5263.602,"body":"pain through my upper back."},{"startTime":5263.922,"endTime":5265.918,"body":"It's also very,"},{"startTime":5267.994,"endTime":5273.204,"body":"malleable, amicable to, to just being"},{"startTime":5267.994,"endTime":5273.204,"body":"warmed up and then being fine."},{"startTime":5273.204,"endTime":5276.894,"body":"And so what I've always found is like,"},{"startTime":5273.204,"endTime":5276.894,"body":"despite the pain that I'm in during the"},{"startTime":5276.894,"endTime":5281.484,"body":"day, when I get into the gym, if I just do"},{"startTime":5276.894,"endTime":5281.484,"body":"like some kind of warm up for that area,"},{"startTime":5281.484,"endTime":5286.154,"body":"whatever it is, like it can be lacrosse"},{"startTime":5281.484,"endTime":5286.154,"body":"ball plus some band pull aparts and maybe"},{"startTime":5286.154,"endTime":5288.574,"body":"some like light Y raises or something like"},{"startTime":5286.154,"endTime":5288.574,"body":"that."},{"startTime":5288.574,"endTime":5293.374,"body":"Maybe a couple like a horizontal pulling"},{"startTime":5288.574,"endTime":5293.374,"body":"rows at like a really lightweight, but"},{"startTime":5293.374,"endTime":5295.716,"body":"basically as long as I warm up gradually,"},{"startTime":5296.086,"endTime":5299.236,"body":"it has no impact on what I can actually do"},{"startTime":5296.086,"endTime":5299.236,"body":"in the gym."},{"startTime":5299.236,"endTime":5303.346,"body":"So it almost starts feeling better to the"},{"startTime":5299.236,"endTime":5303.346,"body":"point where I forget that it's there and"},{"startTime":5303.346,"endTime":5306.926,"body":"I'll go through my whole workout and have"},{"startTime":5303.346,"endTime":5306.926,"body":"a really quality back session."},{"startTime":5306.926,"endTime":5310.656,"body":"And then it'll be fine for like 30 minutes"},{"startTime":5306.926,"endTime":5310.656,"body":"as the blood flow is still in there."},{"startTime":5310.656,"endTime":5313.886,"body":"And then I get cold and I'm like, yep,"},{"startTime":5310.656,"endTime":5313.886,"body":"there it is, you know?"},{"startTime":5313.886,"endTime":5318.586,"body":"So it's still there, it didn't get better,"},{"startTime":5313.886,"endTime":5318.586,"body":"but I was able to train as if it was a non"},{"startTime":5318.586,"endTime":5319.166,"body":"-issue."},{"startTime":5319.166,"endTime":5323.486,"body":"And so that's kind of the cool thing about"},{"startTime":5319.166,"endTime":5323.486,"body":"those types of injuries, no matter where"},{"startTime":5323.486,"endTime":5325.43,"body":"they occur in your body, I think."},{"startTime":5325.43,"endTime":5329.83,"body":"if you're self -aware and you know it's"},{"startTime":5325.43,"endTime":5329.83,"body":"that type of injury and you can warm it up"},{"startTime":5329.83,"endTime":5333.75,"body":"and get blood flow to it and then keep"},{"startTime":5329.83,"endTime":5333.75,"body":"training, that's probably a good thing"},{"startTime":5333.75,"endTime":5339.69,"body":"because it will help it heal faster the"},{"startTime":5333.75,"endTime":5339.69,"body":"more blood flow you can get to the area."},{"startTime":5340.17,"endTime":5345.35,"body":"So, yeah, that's always kind of how I've"},{"startTime":5340.17,"endTime":5345.35,"body":"approached that type of injury."},{"startTime":5345.637,"endTime":5346.407,"body":"Yeah, I agree."},{"startTime":5346.407,"endTime":5350.177,"body":"And that's the nice thing with some of"},{"startTime":5346.407,"endTime":5350.177,"body":"those soft tissue injuries in some of"},{"startTime":5350.177,"endTime":5353.949,"body":"those larger muscle areas, like in the"},{"startTime":5350.177,"endTime":5353.949,"body":"back, for example."},{"startTime":5354.038,"endTime":5355.458,"body":"Yeah, yeah, cool."},{"startTime":5355.458,"endTime":5358.658,"body":"Well, I really am running late and need to"},{"startTime":5355.458,"endTime":5358.658,"body":"get the kids to camp."},{"startTime":5358.658,"endTime":5360.578,"body":"So we have Kyle Baxter next week."},{"startTime":5360.578,"endTime":5362.168,"body":"I know you're excited about this guest."},{"startTime":5362.168,"endTime":5363.878,"body":"He's a PT, right?"},{"startTime":5363.878,"endTime":5365.648,"body":"And so, yeah."},{"startTime":5365.925,"endTime":5369.765,"body":"Yep, it will be a very, very interesting"},{"startTime":5365.925,"endTime":5369.765,"body":"episode of an intersection of lifting some"},{"startTime":5369.765,"endTime":5371.905,"body":"some unconventional physio type stuff."},{"startTime":5371.905,"endTime":5374.965,"body":"And I think it will be a very engaging and"},{"startTime":5371.905,"endTime":5374.965,"body":"insightful conversation."},{"startTime":5374.965,"endTime":5376.975,"body":"So look out for that next week."},{"startTime":5376.975,"endTime":5379.885,"body":"Kyle Baxter on episode one hundred sixty"},{"startTime":5376.975,"endTime":5379.885,"body":"two."},{"startTime":5379.885,"endTime":5381.525,"body":"As always, guys, thank you for listening."},{"startTime":5381.525,"endTime":5385.209,"body":"Brian and I will see you or sorry, talk to"},{"startTime":5381.525,"endTime":5385.209,"body":"you next week."}]}