Episode #3 | Rob Holding Unveils the Essence of Football and Athletic Excellence

Welcome to Harry’s Gym Chat, we’re in my gym and we’re going to chat! This is a podcast powered by USN; we’ve got some exclusive offers for you that we are going to be giving away a little bit later in the episode. At the same time we are on YouTube so make sure you subscribe, we’re going to be talking about all things health and wealth and fitness. But, also all things positive because I’m a positive guy and we like to keep it fun and friendly. 

In this episode we embark on an intimate exploration of the highs and lows of a professional football career with Arsenal's Rob Holding (https://www.instagram.com/rholding95/), as he recounts his ascent from Bolton to the heart of the Premiership's relentless spotlight. With candour and insight, Rob delves into the art of staying positive through fluctuating fan appreciation and the crucible of media scrutiny. We celebrate the unshakeable brotherhood that bolsters a team, revelling in the euphoria of pivotal victories and the perseverance required during less celebrated periods. But it's not just about the glory on the pitch; we peel back the layers to reveal the meticulous balance of nutrition, rest, and gruelling fitness regimes that sculpt an elite athlete.

This episode transcends the football field, as we juxtapose the solitary pursuit of track perfection with the collaborative ballet of football. Together, we share respect for the dedication that different sports demand, whether mastering an explosive start off the blocks or executing a game-changing pass. Our conversation swings from the technical intricacies of each discipline to the universal qualities that galvanize champions across the sports spectrum. This is your ticket behind the curtain to understand how managerial philosophies shape the mental and physical game, and how stars like Bukayo Saka and Olsen Edouard inject their raw talent into the team dynamic.

As the chat winds down, I reflect on the guiding principles I'd impart to my younger self, threading through tales of resilience and the unpredictable nature that sports so often present. We cap off this episode by recognizing the importance of staying grounded, despite the dizzying heights of professional success. Join us for this heart-to-heart, where the essence of what it means to be an athlete - commitment, passion, and the relentless chase for excellence - is laid bare. This isn't just another sports podcast; it's a tribute to the journey, the dream, and the unrelenting spirit of competition.

Harry Aikines Aryeetey is an Olympian having represented Great Britain in the Rio Olympics as well as the Commonwealth Games, World Championships and European Championships earning him medals, including 5 gold medals, in 4x100m relay and 100m events. Harry is also a well-known fitness influencer where he shares his passion for sport and fitness with his audiences on Instagram, TikTok and YouTube. 

For more from Harry visit:

Instagram: @aikines https://www.instagram.com/aikines/

TikTok: @harryaikines https://www.tiktok.com/@harryaikines

YouTube: @aikines1 https://www.youtube.com/@aikines1

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Transcript

Speaker 1: 0:00

Welcome to Harry's Gym Chat. We're in my gym and we're gonna chat. Now is a podcast powered by USN. We've got some exclusive offers for you that we are gonna be giving away a little later in the video, but at the same time we are on YouTube, so make sure you subscribe. We're gonna be talking about everything health and wealth and fitness, but also all things positive, because I'm a positive guy, I'm a big guy. We're keeping it fun and friendly, so look, jump in, turn the volume up, let's do this. What's happening? People? Harry Double A here sat with who I would say is an absolutely awesome lad. I say lad because he's northern. We're talking about a community shield winner three times what I had, an FA Cup winner two times. And here he is Rob Holden, everyone.

Speaker 2: 0:53

How's that for an intro? That's top intro, top intro, and that was just off the dome.

Speaker 1: 0:58

Do you know what I try? I try. Do you know what I bring? The energy, and I think I'm sat in front of someone that has done a lot of I'm fanboying. I'm fanboying.

Speaker 2: 1:05

So I'm nervous like that, I'm nervous Genuinely. Thanks for coming on.

Speaker 1: 1:09

No, of course You're a busy guy, a busy man. You've got a lot going on, but you're here to have a chat.

Speaker 2: 1:16

Yeah, of course, in a sick gym Got a blue light in, got everything going. He's appreciating the aesthetics.

Speaker 1: 1:21

right now he's appreciating the aesthetics and all the pictures of the medals and the achievements. Oh, I mean I. And then the gladiators we can touch on that. I feel good about this, right, I feel good about this. I'm flexing, I'm chewing.

Speaker 2: 1:31

That's not me, you're big enough at me and I'm like, hey, you've got gold medals, I can get off all these pictures.

Speaker 1: 1:35

Well, you've got two sportsmen you've got an Olympian and a premiership footballer, right. So for me personally, I don't know where to start with you, because you're living most boyhood dreams right now, you know.

Speaker 2: 1:46

That's true, yeah, and you forget about that.

Speaker 1: 1:49

Yeah.

Speaker 2: 1:50

Because it turns into such like a business work environment. You just forget that you go and play football every day.

Speaker 1: 1:54

So let's start on that topic then, like, when did it become work?

Speaker 2: 1:58

Oh, I'd say. I think when I started playing first team at Bolton I still considered it like wow, this is the first time, first team in front of the stadium.

Speaker 1: 2:06

Mate.

Speaker 2: 2:06

I was like oh yeah, this is it. Now we're making it.

Speaker 3: 2:09

Yeah.

Speaker 2: 2:10

And then I think, halfway through the Arsenal career, it started to be because it's such a high pressure environment, it just started to be like it's work, it's work.

Speaker 3: 2:17

I didn't want to say I didn't enjoy it. I still love going straight in every day, but you do like.

Speaker 2: 2:22

It all becomes results dependent and everything. So that's sort of enjoyment phase goals, because if you've not won you can't just go to training and be like oh, I'm enjoying it again.

Speaker 3: 2:31

It sits on you, man.

Speaker 1: 2:32

It sits on you People. Let you know as well, mate. All I could say is like, obviously I'm an Olympian, I'm a sprinter, I'm 100 meters, I get people sort of. We get a real shine on our sport every four years. Yeah, yeah, people might watch World Champs, Europeans, all of those things, but the premiership is every weekend.

Speaker 2: 2:50

Yeah, it's true, and he's like we're having international breaks.

Speaker 3: 2:52

People are just don't know what to do with themselves because there's one football game on the weekend that's what you're all into the weekend game, and that's it.

Speaker 2: 2:58

And he's like well, what did they do in the meantime? They got to wait and they just sat there waiting for the. As soon as the Prem's back, it's just bang everything's back.

Speaker 1: 3:04

And you've got to say, obviously fans have short memories, right In terms of one week being pure euphoria we've won this, we've done this, and then the next week, one mistake and what it's forgotten.

Speaker 2: 3:15

Yeah, it's forgotten three weeks prior, if we've forgotten and you've got to win again to get them back on side. I think that's why people love it so much, because it is just a rollercoaster of emotions, like if you're a die-hard fan. Going to games, you see the great bits, you see the worst bits, and it's about being able to remember slightly, remember the good bits and being like, okay, these bad bits don't last forever, we'll be back on top soon.

Speaker 1: 3:38

Do you think you celebrate success enough on that point?

Speaker 2: 3:42

Do you know what a big thing when I was at Arsenal, when we started, like the last two or three years, we really started to pick up and decided to be like fighting for top four, fighting for the league, we were celebrating winning games because it was like three points, we're still in this title run, we're still challenging for the positions that we want to be challenging for.

Speaker 2: 3:58

And you see the criticisms like, oh, they're over-celebrating, like we're away at Villa and Villa's not an easy place to go. No, they've got a hell of a team at the moment, and I think it was Ramsdale was injured, so Leno, who'd not played all year, came in and like makes two last-ditch saves right at the end and we ended up winning the game like two, one, three, two, whatever it was. And like we celebrated with our fans that were in the right in that corner where the sun was shining on them and they had the bottom tier and the upper tier and they were bouncing and we were on the pitch like we get carried away with the fans you know, so we're enjoying.

Speaker 1: 4:27

You're reading the room. Yeah, exactly, you're reading the stadium.

Speaker 2: 4:30

People are like oh, they're celebrating two more. It's still a long way to go. It's like you've got to enjoy them moments.

Speaker 1: 4:34

But do you not think it's so British?

Speaker 2: 4:36

Like it's so British, though was too, when you look at.

Speaker 1: 4:38

American sports, which we all touch on, because we know how much you love the NFL, right, I find that I do a lot of camps in America and obviously we compete against a lot of Americans. But you find within American sports they celebrate everything, even in F1. You know when they get a few points, you know if they do pop like have someone.

Speaker 2: 4:56

They finish 10th and they got points. But it's like wow, isn't it?

Speaker 1: 4:58

You're seeing them celebrating because the amount of effort that you put into something.

Speaker 2: 5:02

Exactly that, yeah.

Speaker 1: 5:03

And I think I don't know if you can relate to that where, when you are in that flow of celebrated success, you find reason to work harder, right?

Speaker 2: 5:10

Yeah, exactly, you get momentum with it. So you build up and touching on the F1. There we see the practice rounds, we see the qualifying. They sometimes have a sprint race and then they have the actual race, Like that's four things that we've seen throughout that week, of them building up to it, where, as football fans turn up on a Saturday, watch the game and I'm not seeing the five days prior to that so maybe the appreciation and like celebrating with the result is something that you maybe only just see because it's one day.

Speaker 1: 5:40

So did you find, like, given some form of insight you guys had the documentary on Amazon, right, yeah, yeah, did you find that that gave a little bit of clarity to the club?

Speaker 2: 5:50

That would've been One of the best things I've been a part of, because of how well it's been received and an understanding of fans actually seeing day to day life as a footballer and the ups and downs of it, the being dropped, not playing. For me, that season was waiting and waiting and waiting and waiting. Keeping the spirits high, not being a drain.

Speaker 2: 6:13

Because there's nothing worse than the first eleven that have been playing week in, week out, a training all week and there's two or three guys that are just down because they're not playing. I understand you're down, you want to play, but you don't want to start dragging your own teammates down. You want to be pushing them up and challenging and competing and I think that was a good thing. That for me, on a personal level, people saw because I was just pushing the team, helping the team and then, when needed, stepped in. Yeah, and yeah, that's been a big thing that the Amazon documentary show.

Speaker 1: 6:40

No, I think that's a lot of people obviously call you like the glue right.

Speaker 2: 6:45

So Ramsdale does that. He's shouting out the glue.

Speaker 1: 6:47

Yeah, that's what I'm trying to say it's like that in itself and where I can relate to that on part before by one team, so when I've not been able to run a final, but you know, like you said, you've been a part of so much. I've recognised, sometimes when I've actually been a bit of a black hole myself and I've gone. Actually, no, I need to fix up and be more supportive with the team and you don't know what's going to happen when you do need to get pulled in.

Speaker 1: 7:09

I remember one time what European final someone's hamstring was tight.

Speaker 2: 7:12

Harry, you're running, but I mean in case if you were all of these having not been in the same. Yeah, you're not going to perform to your best when you're called upon.

Speaker 1: 7:19

So, on that front, when you're, when you're, what's your mindset like when you are? Is it one of those things we have? This is my role in the team. I'm here as a football, I'm here to play, but understand, I've got to support X, Y and Z equally. How do you try and show your worth to get into that starting 11?

Speaker 2: 7:37

Yeah, that's. It's a tough place to be, but I think there's no doubt about it. You feel like you're training as hard as you can, you're pushing the team but you're still not getting that chance. That could be frustrating. I understand that and that's what's sort of determined my move to Crystal Palace. I did two the last two years at Arsenal that I'd been there was supportive for all and called upon when needed and try and perform to the best of my ability and I enjoyed that. And I did it because I loved being a part of that team. I loved being a part of that club. But I got to a point like I'm 28 now and I'm like it's the spring chicken man Tell my legs about it.

Speaker 2: 8:12

I wish my legs felt like that and you're like right, I need to go now and push on somewhere and get game time. So I've come to Palace and I'm sort of, at the moment, sat in this supportive role because Jo Joachim Anderson and Mark Gaye are playing so well and like we're getting clean sheets. I can't then be knocking on the door like oh, by the way, like when we're going to get a game, Like, but he'll just say, well, they'll have to keep him clean sheets.

Speaker 1: 8:37

Yeah.

Speaker 2: 8:37

So you can't do that. And I did speak to Ryburn when we first come in and he explained it and I was just like it's something I'm used to. Yeah, I've experienced it, I know how to deal with it. I'm not going to be a toxic person around the changing room because of it. You'll see, like time will tell, you'll see how I am as a person and make your judgment from that. So yeah, the time will come, yeah it's just chipping away in.

Speaker 1: 9:01

It is one of those things where I don't know how to explain it, but you can see when someone looks good as they're doing something. You can see the aura and the energy and I mean, I've been around this guy once or twice and I can tell that your aura, the energy you bring, is positive. Do you find that positivity is key in football when there can be so much negativity outside it?

Speaker 2: 9:22

Yeah, especially, especially like if you're going through a rough time, it is important to have that positivity around the team. And if you've lost three games on the battle, let's say you're coming out to training people's heads are like this, like you're going out to warm up no like you just need someone to crack a joke. They might just like lifting the mood a bit.

Speaker 2: 9:38

You see that energy people's faces change and the standard of training changes and that was like a role that I quite enjoyed being and I've always been that through school and everything. It was always a bit of a joker, you know he always like and the lads say it like every time I'm watching like interviews come up and it's like got three X teammates and stuff and they're talking about our biggest joker are like most energy.

Speaker 3: 10:00

It's just like my name keeps coming up with different people in there and I'm just like I like that having that reputation.

Speaker 1: 10:07

That's so much of a compliment to yourself, right. Exactly Because you're just sort of going about your business as you would, and you recognize that life is to live right. You're enjoying yourself. You're enjoying life.

Speaker 2: 10:17

Exactly. I had a conversation today with one of the two, one of the teammates, I won't throw him under the roof. He said I remember the last time you like finished training and just like wanted to stay out there because you were loving it.

Speaker 3: 10:28

I was like probably like most, most sessions yeah.

Speaker 2: 10:33

I'll happily stay out and sing a few miles about and just like. You're out there on the grass and Sunday it's not freezing, it's the best Like. I'm sitting in office for seven, nine hours or whatever.

Speaker 1: 10:43

Mate, is a luxury, like I don't know. Like I'm here to talk about you and talk with you and understand you as a elite sports athlete. But you know, when you ask me, what is sports? Sports a luxury right.

Speaker 2: 10:55

Yeah, it's entertainment. Yeah, First and foremost to be able to do it.

Speaker 1: 10:59

There's so many individuals that aren't, you know, in fortunate positions enough to try and play sport, let alone actually excel at it. So you know you're living a dream. So why are you not like, like you just said? Like is a game that you grew up loving. If you can play it as long as you can, for as much as you can, why not?

Speaker 2: 11:15

Yeah.

Speaker 1: 11:15

I mean, I get lactic, so I can't sprint for as long as I can. I can't sprint 10 seconds, 10 seconds and I'm done so. So when you were at school right, because, let's be real, to be an Englishman making it into the Prem, you know the numbers are against you.

Speaker 2: 11:31

Yeah, it says that. How percentage is low.

Speaker 1: 11:34

Yeah, obviously people, can, you know, go by some some, whoever they want around the world now you know I mean the scouting system is you compete with the world. Literally, and that's what I'm trying to like highlight, just to even make it to such a high level from school, high school. How, what was your approach like?

Speaker 2: 11:55

Yeah, it's sad because I had loads of lads that I grew up with playing at Bolton in their academy and I think there's only two or one from my actual age group crazy still playing like, still like one lads at Wimbledon, which is actually close to me now, and we got in touch when he come to Wimbledon. We got in touch saying I'm down in Wimbledon. I know you're in South London where, like, let's meet up and catch up and I've not seen him for years.

Speaker 1: 12:19

But, it's.

Speaker 2: 12:20

I'm buzzing to go and see him because we grew up for some, we made it, we made it Exactly and like one lads gone off to Australia to go away. So, like there's, there's different options out there. It's not just about Prem and in English leagues. There is options out there, but the, the small minority that get through, is crazy and it is. It is a tough, tough industry.

Speaker 1: 12:42

And what's your skill set like? So let's look back at a young Rob. Yeah, what, what, what, what, what, what were, what were his, the traits that that set you apart from?

Speaker 2: 12:52

everyone else. I think my leadership and, like, I think, a lot of teams, a lot of the teammates, looked up to me. I was always one of the lads that was pushed onto the higher age group, so I was always playing with lads that were a bit older, but I was also more physically advanced than some of the other lads.

Speaker 1: 13:07

Well, you're a tall guy, aren't you?

Speaker 2: 13:08

I was always, always been like the tallest of the group sort of thing, and my understanding of football as well was a little bit ahead of people. So I think that's, that's something that I swear, because I have never sat down and studied football and been like, right, so this, this and this, and then being able to put that into the games, it was something that you just I don't know a bomb with.

Speaker 1: 13:27

It sounds like yeah, yeah, yeah, yeah, it makes sense, your sport finds you.

Speaker 2: 13:31

Yeah, yeah, yeah, it was just an understanding of like the movement, the patterns and how, yeah how football's played and it just clicked with me. When we do passing drills and a bit different rotations and stuff, some kids like blow the mind of that figuring out the rotations. He just clicked with me straight away and I just I'm just madness and yeah, my dad told me that that he had when we go and do in like private sessions, just little technical sessions, the coach pulled me and said, like he gets it, he gets football straight away, whereas the two lads were with they were taking a bit longer time to to suss it out.

Speaker 1: 14:03

And where you like. Obviously, when you're looking at you know good with both feet where you were you agile, where you were you fast, where you strong, where you I was.

Speaker 2: 14:12

I would say good with both feet.

Speaker 1: 14:13

I was predominantly right.

Speaker 2: 14:14

But if the ball was on the left, I would naturally just use my left. I would never, move my body shape all the way around to try and use my right. It was always like, if it's there, use your left. But then if you said ping a ball, I'd 100% go onto the right foot, just for accuracy and safety. That makes sense, but like I was saying, if it was just naturally there, I wouldn't be afraid to do it, whereas some lads would really avoid using it. So I think that might have stood out.

Speaker 1: 14:36

And then when you're talking about the technical aspects of the sport, how do you find a way of progressing with it, like when you look at where you've started and where you've gone. Where have you excelled the most? Like, what have you improved the most, do you think? Is that a good one.

Speaker 2: 14:51

Yeah, it is Making him think, making him think what I've excelled at where it's sort of I do think that understanding stuff, because even in meetings with our tattoo we'd be going through a team shape and in the actual meeting on the video and he would always ask these say a sentence, then leave the answer at the end, and you had to fill in the answer. I first put someone to shout out the answer and I just found myself doing it all the time and he said actually around me when I left and just said thank you for everything, like you were there from the start of his reign at Arsenal until the end, and what did that feel?

Speaker 1: 15:22

like that was nice.

Speaker 2: 15:23

You know that was nice, because you very rarely get that thought. Yeah, because he's quite an intense guy. So to have that sort of just relaxed conversation with him was really nice and it just sort of gave me that approval and I was like you know what.

Speaker 1: 15:35

I'm glad you've said that, because it did make me feel good and so, talking on managers, then would you say, for the time I mean, you were under three or four managers.

Speaker 2: 15:43

Yeah, I'm sorry, banger for two years. Emery for two years and I don't know if I like it, Lumberg was somewhere in there.

Speaker 1: 15:49

Oh yeah, Lumberg was a little bit I actually got on with.

Speaker 3: 15:51

I remember yeah, I got on with very really well.

Speaker 2: 15:54

We really got on well and, yeah, I liked him a lot.

Speaker 1: 15:57

I liked him a lot and what would like when you compare like Arsenal and Bangerers. You know, come on, we're talking about he's done amazing things for the club and his sort of approach to the game. I kind of liked how he spoke and his relaxed nature.

Speaker 2: 16:11

He's just being French, so calm, so relaxed.

Speaker 1: 16:14

Did he have that calming effect on you?

Speaker 2: 16:16

Yeah, he was definitely a calming bloke, Like he'd speak to you If you were out early for training just messing around with a ball or whatever, he'd walk over and join in a little bit. Yeah. While like just sitting chat to you while you waited for people to come out.

Speaker 1: 16:28

What would he be like? Could he get angry?

Speaker 2: 16:32

Yeah, I've definitely seen him angry.

Speaker 1: 16:34

Yeah.

Speaker 2: 16:34

You've definitely seen him get angry, but it had more go towards like Steve Bould. Okay, one of the other assistants.

Speaker 1: 16:40

He looks scary, by the way. Yes, every time I see him next to whoever I was like, he looks like a scary man, if you needed to tell him how Steve could do it he knew how to switch it and do it.

Speaker 2: 16:46

Yeah, he had that when he played as well. But again, I had a great relationship with Steve and so I think they had a good balance with that.

Speaker 3: 16:53

Yeah.

Speaker 2: 16:54

And how was it? Neil? I can't remember his second name now, but he was like an assistant as well and he'd come up with some of the young lads. So he would like boom. He'd be like down on the young lads If they weren't up to the standard of the first team training. He'd be on to him to lift their standard, which the end, the downward.

Speaker 1: 17:10

Is there a wrong or right way to take information?

Speaker 2: 17:12

Absolutely yeah, I had a lot of the times I'd if someone I live for praise, Like if someone's praising me my confidence goes higher and I think most people are like that Mate, I'm with you.

Speaker 1: 17:21

Yeah, I will grow. I will grow Like a like a sunflower.

Speaker 2: 17:24

And even if you don't even think it if I did something bad, just say oh, that was good Like the smells before it was good and I'd be like, oh, okay.

Speaker 1: 17:30

It's that. That's a sandwich technique. It's that much technique.

Speaker 2: 17:33

That mistake I'd forgotten about. But when someone's just saying like I should have done this, I should have done that, and it's like been three, four in a row and I've had training sessions where I just have done that I'm like losing my head and I'm ready to scrap. Oh.

Speaker 1: 17:43

I get it. I'm like why You're too nice man, I know normally and it, but that's what I mean it takes a lot for me to get angry.

Speaker 2: 17:50

Like I'm. I'm very calm on the pitch and like very, but then if something happened, I would I think that's my dad coming out with- me, I would like be ready for it, yeah.

Speaker 1: 17:59

So then that's that's going to go to some degree. When you look at I don't know, you're under Roy Hodgson now and you obviously that, is there such a variation? So obviously let's talk about athletics. 100 meters I can tell you how many steps I might do the 100 meters in. We're talking about the detail, yeah.

Speaker 2: 18:18

I'd never think of detail like that.

Speaker 1: 18:19

Mate literally trying to get to 10 meters and seven steps. I can reach 11.6 meters per second at top speed. That's when I run a windy 99. I'm like I can barely spot my head, yeah.

Speaker 2: 18:28

I'm like, I'm like, I'm like 9.6. I'm better than I've ever been. So you're like going two meters more than me. Per second, Per second exactly.

Speaker 1: 18:37

No, but to be fair, you're on grass as well, so it's all yeah that's true, because I get me on, get me on spike yeah, I do think that, like every footballer, can you know, improve their speed so much more because?

Speaker 1: 18:46

but then, at the same time, is acceleration. You just got to look at 20, 30 meters, right, Whereas I'm obviously this. There's just a whole different element after, whatever happens, after 30, 40 meters, when you've got to set your hips the way, you've got to open up. I find it so funny Maybe I'm detracting from what I wanted to ask, but what's your view maybe on you know, when someone reaches a peak speed, like they say and Bapay has reached X, Y and Z and they compare it to using bolts, average speed from zero to 100. Yeah, Everyone in athletics is sat there going like bloody hell, like put some respect on our sport. This is the fastest man of all time, yeah, and then you're comparing it to him back. But he was fast. But come on, man, Like that's his top versus his average. And I posted something the other day I did like a just in here, I put a ball at 270 because there's this trend going around Ronaldo job.

Speaker 1: 19:34

And I did it from standing. And, oh my gosh, the amount of footballers, that people that love football team Ronaldo came for me.

Speaker 2: 19:40

Oh yeah, oh yeah, Team Ronaldo came for me. This is what I mean like when I've gone done like not interviews, but like appearances at like high schools and primary schools and the kids are asking who's better at messy, or am I not? I'm just like this is getting videoed. I just say, I just say nothing Like I was going to. They're both great athletes. They're both great, yeah, both great Goats.

Speaker 1: 19:57

So, but what's it like when, like footballers, get compared to other sports? Do you try to like, downplay it, or do you try to think, no, we need to respect the sport. Or actually, we do have some excellent athletes is just a factor that they probably need to improve themselves.

Speaker 2: 20:10

Yeah, so I think they haven't got actually quite a story about this, so it would be somewhere on Instagram. I think you might have been dating a white or something that was doing like a podcast or an interview and the quote was that why the white spot ball on is such a low scoring game. You only have to book such a small ball and such a big goal. And I was just thinking like how disrespectful to just like talk about someone else.

Speaker 1: 20:30

And he's a big guy, yeah, yeah.

Speaker 2: 20:32

I, you, what you, what you do for your sport Great, yeah, amazing. But don't like criticise the sport that you probably don't understand as much. And he's comparing it to like baseball and stuff and even NFL. I'm a big NFL fan, but I will stand up for football.

Speaker 3: 20:45

Oh, yeah, yeah.

Speaker 2: 20:46

And like it was basically my comment that I replied to this on Instagram. I sure be able to find out I can't remember what profile it was on Maybe like complexes, and I said, like you're comparing an NFL player or a baseball picture. They're holding the ball in their hand for five seconds in three seconds, in the motion of them throwing it. Let's say the control that they have over that ball is mental. If I had to squeeze a pass through five or six players, I'm hitting that ball with my foot for like a split second. As I hit it, the ball is gone and I've got to control where that goes. I just thought you're criticising football for not being skillful when you're saying that this sports more skillful when they're actually holding onto the ball for a longer period of time to get more control, more spin, whatever. I think I just was more, I was more angry and just like. Just appreciate like, but you people's talents.

Speaker 1: 21:37

You highlighted the technical aspects.

Speaker 2: 21:39

Yeah, I broke it down.

Speaker 1: 21:41

And that's eye-opening for a lot of people. And I think this is where, like I don't know every sport at such a high level, you're competing against everyone in the world, like when you genuinely for me, I grew up watching football. I'm a man United fan, are we all?

Speaker 2: 22:00

But I grew up in Manchester. You know there's actually more Manchester fans than I've ever seen, but that's what I was saying.

Speaker 1: 22:06

You're welcomed here, literally. I grew up in such a period of time where I kind of was like you get it's hard to describe where once I started doing elite sport, when I hear people be like, oh yeah, you ran a race, the world final, World Semifinalist, and you finish, you know, seventh in that race and everyone's oh yeah, your shit. But actually I'm like top 16 in the world.

Speaker 2: 22:29

How many people are in the world? How many like billions, like two billion or maybe like three billion people? You're seven.

Speaker 1: 22:34

Fastest, yeah you know, but because you finished last in that race, people are like your shit. And it's the same with football. Is like. I mean, I like to play football and then all of a sudden, when I try to use my left foot and I can't do nothing with it.

Speaker 2: 22:48

I appreciate you, man, and.

Speaker 1: 22:49

I can't say nothing. And like where you come from, though, like you appreciate and you sound like you respect, with all my F1 NFL.

Speaker 2: 22:58

Oh, like to be an elite level in any sport yeah that person's dedicated their lives to it, first and foremost, and the skill level is so high that we can't. I was like I went go cutting and I was spinning it out everywhere and I'm like how do these? These guys have driven cars that are 10 times faster than this. Probably more, and there's nothing.

Speaker 1: 23:19

I can do, not spinning out, I like go cutting, though I can't lie, I'm like Donkey Kong, though I'm like I'm here, oh man, where?

Speaker 2: 23:29

have the go? Where have the go?

Speaker 1: 23:30

I was like crouching, because I feel like we're way the same, so it'll be quite a good race. We're way the same. I reckon we'd way the same.

Speaker 3: 23:37

How is your way?

Speaker 1: 23:38

I reckon. I'm like right now I'm putting a little bit, but I reckon about 88.

Speaker 2: 23:42

Oh my God, we had the same. Yeah, that's what I'm thinking. I thought you were just a lot bigger than me. That's what I'm saying.

Speaker 1: 23:47

I'm compact, right, yeah, so I'm what I'm 181. So that's just about 5'11", so but you're long, like everything, yeah. So, basically, if you get, if you get, if you get rub holding and you're squashing down, you get me, I'll take it.

Speaker 2: 24:00

Yeah, that's what will happen. I'll take it to do a holiday. That will be a tough one.

Speaker 1: 24:04

No, I mean I take the higher that would be. That would be a longer stride length for me. So that was where in my sport I struggled. So I told you I would do 100 meters in, like what. 46 would be a bad race, 40, 45, 44 would be a good race. So at maximum velocity this is where we're getting technical on you guys. Maximum velocity I'm covering, my maximum stride length would be 2.35 meters. Yeah, 2.1 step, yeah, 2.35 meters. Usain Bolt and my legs every second, I'd probably take about just under 5 steps. So that's like hurts or whatever, whereas Usain Bolt that is, if I'm correct with this he was going like 2.7, 2.6.

Speaker 2: 24:46

He's on net three meters yeah.

Speaker 1: 24:48

Net three meters, just those extra 30 centimeters each stride, and most tall guys can't move their legs as fast. But if he's moving his legs just as fast as a smaller person, so his frequency matches mine, and he's taken 30, 40 centimeters out of you on each step. Yeah, it's ridiculous, yeah, yeah. So give me, give me an extra inch.

Speaker 2: 25:07

Yeah, yeah, yeah, you guys should be a couple of 10 centimeters, 20 centimeters, on your yards. So that's mental. That I always thought like when I was watching athletics growing up it did tend to be smaller sprinters. And then, like it's just been this I don't know if from Usain Bolt there's just been taller sprinters have just started to come into it.

Speaker 1: 25:25

Basically it's understanding how to move, sprinting, just like everything else. So my current coach, steve Fudge, he works really, really well on just understanding how it's a skill. So literally we're talking about just utilizing the first three steps. Yeah, then you're looking at utilizing the next seven steps and then, within the conditioning aspect of gym, how you're, how are you gymming, how is that motion? People look at me and think I bench press all day. I don't, I don't like. Literally, I stay away from where we're conditioning our Achilles, we're conditioning our hips. We're trying to figure out how to move from A to Z. Where we're moving, we're hitching. It's, it's all about efficiency, hitching that brings you up to my ACL.

Speaker 2: 25:59

Yeah, oh gosh, I was going to ask you about that. Most of the ACL rehab made me appreciate these things more because, everything. I'm like one leg in the air, med ball above and I'm hitching at the hip, and I've never hitched at the hip in my life.

Speaker 2: 26:11

Now I suddenly have to do all this to just get everything, and it was to just be more aligned and for them initial Steps to be better. Yes, so I did. They did touch on it a little bit, and that's how football's changed over years. I would get more into this now you say we look different.

Speaker 1: 26:23

I think defenders look different now like look, look at, look at, go back to the night. Is the defenders were wide, are heavier? Yeah, they were. They were thicker, yeah, whereas now you're more athletic.

Speaker 2: 26:33

Oh, absolutely. Yeah, I mean probably the best one that you can look at Affluent would be stones.

Speaker 1: 26:38

Mmm.

Speaker 2: 26:38

He's quite, he's long. Yeah but he's not Massively broad, you know.

Speaker 1: 26:41

Yeah, but he's got that agility and he's, and he is how he is, you know in terms of who you've played with, who would you say like in each position, has been sort of like a unique representation of that position.

Speaker 2: 26:55

I'd say Ben White. He's such a diverse, he's perfect for a right back. Mmm, but he's also perfect for a center half like, because he's he's not the broadest, he's not the heaviest, he's not the strong, I think. You think he weighs like 78.

Speaker 3: 27:09

What light that's not when he says me.

Speaker 2: 27:11

I'm like, how are you that likes his?

Speaker 3: 27:12

tall as well.

Speaker 2: 27:12

Yeah, but he's super lean and but he could open down all day, but then he could start into center half and still have enough to put it about. You know, and be strong. So, yeah, there's, but then you've got someone like Saliba, who's a Union. Yeah, like he's just, but he's not like. You'd never see him in the gym. Yeah, benching, never see him. I'd see him do pull-ups and not to. It's not the best technique and there's not many of them, you know. But but then you try and get the ball off him. Yeah no chance.

Speaker 2: 27:39

No chat, you try. Run past him. He was going. Now you stay there. I'm gonna get the ball. The guys. Core is good, the guys. Yeah, I think it's a bracket as well. Yeah, and he's fast.

Speaker 1: 27:45

Is he one of the fastest defenders? He's fast. Yeah, yeah, absolutely. And, as we do sorry to interrupt you there, it's time for that exclusive offer. We're talking about a nice little offer from us in. It's a little surprise. If you want to go get yourself a little order, use this code. We're talking HGC, rob. Yeah, nice little code, enjoy yourself. So, on that note, here's a little something for yourself, appreciate it.

Speaker 1: 28:08

Thank you, you are saying we've been doing gifts out here. Obviously, do you know? I mean I mean in that box, before we get back to unique people in positions, is there anything in there that obviously it needs to be informed? Sport approved, but what would you normally take?

Speaker 2: 28:20

So I quite enjoy. I'm a big snacker, yeah, if I'm having a cup of tea and I'm watching great British bakeoff last night.

Speaker 1: 28:25

He's a northern eyes Yorkshire man. Yeah, yeah.

Speaker 2: 28:28

I was watching that last night and had a cup of tea. I was just like murder, like a biscuit, yeah, especially when you're watching it being me. What kind of biscuit, though I'm a big custard cream.

Speaker 1: 28:36

Wow cost the green big custard cream.

Speaker 2: 28:38

Of course I could do it like a rope of them with a brew, so something like that. Yeah, a Protein bar getting your protein in get my protein in, but also feel like my little cheeky snack.

Speaker 1: 28:49

Yeah.

Speaker 2: 28:49

I know, before bed protein shake yeah premium.

Speaker 1: 28:51

Are you getting the case in in all?

Speaker 2: 28:54

I don't think so. No, I have the. Do you know I did jump on, was like the AG one for a bit. Okay, I didn't mind it, it's a bit like it's strong and a bit. Yeah bitty at the end. Yeah, it was alright, and I was enjoying that, but then we'll always have a collagen make collagen.

Speaker 1: 29:10

I know you obviously had your ACL Injury and whatever else. I've blown so many tendons. Yeah as well. Like collagen to me is just like the euthelixer.

Speaker 2: 29:21

Yeah, as soon as I see a shot like walking into the gym and just like someone's left a couple of shots, I'm like bang, you know, just get it.

Speaker 1: 29:30

If you're, if you're talking about supplementation, how much you feel like that adds to whatever else that you're doing, like yeah, I struggle a little bit with body fat as well.

Speaker 2: 29:38

So like, yeah, it's mad, I'm skinny fat. What's? How does that work? I don't know, I don't know. So, like, if I'm, if I'm getting scores creeping up on, like my dexer body fat scans or whatever I'm like right, I need to lock in this is when I'll jump back to being really strict with, like when I eat my little, my snacks will shoot right down and I'll go for more protein based snack like that and I shake before bed, just so it makes me feel a bit more fuller.

Speaker 2: 30:03

Yeah and that's some. So that's something that like it's like a wake-up call. I'm like right, need to lock in there.

Speaker 1: 30:08

So are you doing your own cooking?

Speaker 2: 30:09

Yeah, hello, fresh, yeah, hello fresh, yeah, straight up yeah what's your go-to menu then?

Speaker 1: 30:14

because obviously you can select your meals.

Speaker 2: 30:15

Yeah, so I did try where I wanted to have like one bed. You want a week. Okay, I just like limit the amount of you're trying to switch to vegan or something.

Speaker 2: 30:23

I was never tried that, tried it like two days and I just felt like I thought so, dream, yeah. So I went. I went, I've eaten everything, mm-hmm, but I thought I just for a change, you know, rather than having meat all the time, yeah, I'll have a veggie meal. I've come back to me three, three meat meals a day, yeah, a week, and that and I live on my own. So, like their portions of the two. Yeah so a lot of time I'll have like double the protein.

Speaker 2: 30:44

Yeah half the carbs. It's just like one person's car.

Speaker 1: 30:47

Yeah, yeah, that makes them. Yeah, exactly in terms of that plane. Are you one of the only footballers that cook for themselves? Can I say I think there's quite a few.

Speaker 2: 30:55

Yeah, I think the only ones that ever talk about it are the ones that have chefs. Yeah, yeah. So like you only hear that like, oh, he's got a chef. Yeah, I would be coming with a little portable Box, what I want to call to beware. Yeah, with the food in and, like I submit, the chef made and like Bring it in for this thing.

Speaker 1: 31:08

Is that more of a rarity?

Speaker 2: 31:12

Yeah, I'd say it's more common for guys to cook.

Speaker 1: 31:15

Yeah, because that's the. These are little you know Pre pre presumptions that everyone has about from football.

Speaker 2: 31:20

Yes, and honestly, if I didn't cook for myself, I'd have too much spare time of doing nothing. Yeah, so it gets like six o'clock I'm like right, for the next hour and a half I'll be cooking, eating, cleaning, yeah, and then I'll sit down at the eight o'clock over like right, bang a film on our watch, episode of two yeah series I'm watching, and then go to bed. So it just sort of fills that Period of like not doing anything.

Speaker 1: 31:42

Can you do much at the club in terms of eating like you turn up your breakfast?

Speaker 2: 31:47

Yeah, yeah where's, where's been like the sort of easiest way of living if I'm living would be everything Breakfast at the club, lunch at the club, take a box of something else, heat it up that night, and then you've got your three meals that you had, and then take the protein and have that.

Speaker 1: 32:06

Job done.

Speaker 3: 32:07

It's all done for you Some days.

Speaker 2: 32:08

I'm like because my Hello Fresh is like three days a week. The Thursday we're all like. If we're travelling and we're in a hotel, food's started so that Thursday I might either have a treat myself to anando's or I'll take food on from the treat Manager, wise, who would sort of look at the physicalities, I think, because what I noticed with them.

Speaker 1: 32:26

I've always tried to explain this to people. I know we were talking about people in unique positions, right, and I look at you would have spent some time with Danny Welbeck, right. Yeah, yeah yeah, he's like a genetic freak.

Speaker 2: 32:37

He's quite well built, oh yeah yeah, I see him just sitting there snacking on Harry Bolt and then he's got a six pack.

Speaker 1: 32:41

Can I say that's a Ghanaian thing?

Speaker 2: 32:44

I say his brother jumped on the Dexascan and he'd not trained for months. His brother Wade, had you ever met?

Speaker 1: 32:50

Wade, no, no, no, his top guy.

Speaker 2: 32:53

And he jumps on the Dexascan mate and gets a better score than Danny. And I'm like what is going on here? I'm starving myself and I've got a little bit of a cough.

Speaker 1: 33:01

Mate, I'm telling you there's something in the West African genes. In terms of the physicalities it's like resting is. When you look at a paleo diet and all those sort of things, resting is a big element of recovery and progression. Just chilling, you know, when you push such boundaries, when you make sure that you're chilled and you're relaxed and you rest, that's when I find that I'm at my optimal state. If I get my eight hours, I take my Zed and May I Eight hours.

Speaker 2: 33:28

I don't get eight hours. I'm nasty the next morning.

Speaker 1: 33:31

You're literally just like a grumpy person. I wake up in the morning I'm like I can't speak for like an hour or so.

Speaker 2: 33:36

I probably just hate when I was growing up. Just like a grumpy T-Ded or a grumpy woman, Just give me an hour and I'll start to, and then you come to life. You do come to life. Yeah, you do come to life.

Speaker 1: 33:43

Just take time I find like when you're in that restorative state and your body's doing all of that, recovering and progressing, that's when you actually come out. And I burn hot. So I'm always burning something. I literally am always hot. So when you talk about that lean mass. But what I was going to say was what I noticed with Ferguson and managerial types. He always seemed to take a product and it was like he just chucked them in the gym. I look at early pictures. Obviously I exploded when I got to 13,. I just grew pecs and I studied people like Ronaldo and I used Wellbeck and Nanny, like this was obviously when I grew up Nanny's still shredded to bits.

Speaker 1: 34:18

Yeah, and I remember looking at these guys and when they came to the club maybe they were younger but they were lighter and then by the time Ferguson had, like, got them to their prime, they were units, they were broader, they had pecs, and I remember going to university and training around some of the footballers. Then they'd look at me and be like, yeah, yeah, it's all good to look like you, but I don't want to be too stiff. Is that ever a point where you think actually making yourself athletic in one way, but actually it then goes against?

Speaker 2: 34:45

you? Yeah. So like James Tonkin's were in the gym before session and we're lifting and he's like big dumbbells and then like, coming from training afternoon, sat there and you're like God, I got to lay off the gym. I felt like I couldn't move out there, so it does have that effect for sure. That extra bit of muscle mass you need to be able to be rotating completely, and like what is it disassociating?

Speaker 1: 35:03

Yeah, yeah, yeah, yeah, yeah, Like from your hips.

Speaker 2: 35:06

So if you're so stiff through your back and the bleeps and everything you haven't got that rotation. And then you see a guy from past and you're like I got one set, let me get that.

Speaker 1: 35:15

And then you go. You know, you just See, is this all of this knowledge that you're taking? Because you seem like you're a student of the sport and body, so, like you do, pilates.

Speaker 2: 35:25

Yeah, yeah. So what? I'm like Lulu, good my active way.

Speaker 1: 35:31

Yeah, my active way. All you need is a chai tea latte.

Speaker 2: 35:35

Oh yeah, perfect, but you actually have just we had some in the fridge the other day at the training ground Chai green tea and I thought I'll give that a go.

Speaker 1: 35:44

It's okay, hold on. I was drinking on the way home. Unbelievable, it's unreal.

Speaker 2: 35:47

I was like I'm going to take one of these every day. Now I'm good to go.

Speaker 1: 35:50

I've become a basic bee. Yeah, yeah yeah.

Speaker 1: 35:54

Yeah, everyone. Now Rob is a basic bee. So Pilates, what? Sorry? No, no, no, no. What is it Like? So I find it so interesting that you're on this subject because I feel like we're going to bond over this, right. Yeah, yeah, yeah. So imagine a young Harry Aikins. He's a world-due champion, double world-due champion, bbc Young Sports personality of the year. Then I go on to win the world juniors. So I beat Johann Bacon in both of those races before I've already finished the first one. Yeah, he finished third in my hundreds and he finished somewhere over there, somewhere over there he's definitely got the last laugh.

Speaker 1: 36:26

I've got a funny story about that.

Speaker 2: 36:27

Maybe you can do a Pilates from there on.

Speaker 1: 36:29

I've got a funny story about that. Quickly, I'll get back to the Pilates, but I remember seeing the 2011 World Champs. He obviously became world champion that day, Bearing in mind like he'd gone past me. So I was in a lift with him, because the Jamaicans and the Brits were in the same lift, and I congratulated him. And I was with another training partner of mine, James Enning. I said, oh Johann, well done man, You're world champion. Because that was the race that Bowe got disqualified in and he won. And I'll just say well done, man. How does it feel to win? You know the world champ, You're senior world champion, he goes oh yeah, thanks man.

Speaker 1: 37:04

And he looked me dead in the eye and he was like, yeah, just feels as good as when you won the world, genius.

Speaker 2: 37:09

So he's kented that.

Speaker 1: 37:11

And you don't realise how much you fuel other people. You fuel someone Literally. So yeah I'm.

Speaker 2: 37:14

It's actually nice of you to say that, though you were probably like oh shit, I was like I'm sorry, bro.

Speaker 1: 37:21

I mean you've got the last laugh.

Speaker 2: 37:24

He's got a picture of what he's done every day for four years, waiting for that moment.

Speaker 1: 37:29

And he, but like, obviously what he's like. Like they called him the beast, he's gone on to be the second fastest man of all time. 9, 6, 9, ridiculous numbers, Like he's. He's labeled up in the sport.

Speaker 2: 37:38

Why did you make it, wasn't that?

Speaker 1: 37:39

Do you know what it is?

Speaker 1: 37:40

He said warmth and heat. I don't know when you guys do your pre-seasons in America and how does your body feel, because obviously you're doing 90 minutes on a football pitch, which is difficult, but for an explosive sport like me, like think where is the fastest land mammal you know in the world a cheetah and where is it in Africa? It sleeps. Bearing in mind, this is again where I think we're very similar, where we study aspects of our sport. What does that fastest animal do? Well, their tendons are long as F and their springy is anything, but what they also do is they rest. The cheetah sleeps for like 17 hours a day.

Speaker 1: 38:17

And the only hunts for a couple hours. It can reach up to 70 miles per hour, but it's the warmth. So when I was I've just got back from Abu Dhabi and literally it's 40 degrees out there All I need to do is step out and my joints, my muscles, everything feels primed and ready to go. Exercising in is hard for long periods of time, but to do short, sharp movements can work. So imagine when I'm doing my interval type training. So when you're doing your pre-season a lot of back to back, so a lot of movements. Yeah, we're doing some form of similar movements. It'll be interesting to do what I would class as a hard session and what you would if you would jump in that, because I think you would find our endurance sessions easy but our speed sessions hard.

Speaker 2: 38:57

Not so much because Give me a longer distance, I'll be alright. Give me, like shawls, doggies.

Speaker 1: 39:03

Yeah, that's what I'm saying it's the lactic that comes, and it's not to say, obviously the distance doesn't matter, it's just how you felt the speed.

Speaker 2: 39:10

Because it gives you a headache, doesn't it? You know that lactic headache you get.

Speaker 1: 39:14

So I find with those types of athletes they're doing that work, they're putting in the same effort but because of the sun they're running faster times and the body runs at a more efficient level. So the adaptation that comes from that is more. So we always do camps in January, when it's cold here, and March when it's cold here, and we find that our training just elevates. And then you take that training and then you bring it back, but you do find that you hit a low. So imagine just being in that warmth and training. So if I run 6200s here with four minutes in between and I'm trying to go maybe like 25 seconds, 24 seconds, which is sort of like 60, 70%, that's going to give me quite a bit of a you know, lactic feel about a tough session. If I put in the exact same effort, I'd probably in Jamaica or America these warmer climates go a second faster, which then leads on to better adaptation, and that's what it comes down to.

Speaker 2: 40:06

So it's what's like the big African countries that are in sprinting there, because I know they're endurance, some of the African countries are ridiculous.

Speaker 1: 40:12

So they're coming along because again I want to ask you this question as well the level of coaching and understanding of coaching is better now. So some of the African countries that didn't have the technical input that they might have had before. So there's a Kani Sembini's come a long way for South Africa. Ferdinand Omanyala has done. He's like the fastest man in Africa now, running 9-7. So they're all actually lifting. And that's one thing I was going to ask, because when you watch the World Cup now, when you watch international football, morocco made a semi-final.

Speaker 2: 40:42

Saudi Arabia did well, qatar did well. These teams are coming up, these Middle Eastern teams are becoming really and I think that is infrastructure-wise they're probably giving more to the training and the environment for it and that's just producing better players.

Speaker 1: 40:56

So is that a form of coaching? Because everyone's understand. So when I was going to ask you a question about I run 100 metres, what my coach sort of does is not necessarily. It might be 90% of what other coaches do, or 70%, 60, 80% of what other coaches do. There's no real secret to it, but the way that you deliver it and how you achieve those goals is that similar?

Speaker 2: 41:21

so that you've had definitely all as technical. No, no, no, no, no.

Speaker 1: 41:24

I know so where's the differences in that?

Speaker 2: 41:28

top-level tactical, technic done technical, but more so tactical. I Was hard for them to judge on bengal because I came in two years Is at the end of these last two years of his career. I feel like all the work had been done.

Speaker 2: 41:42

And it was just like you come in. Everyone just knows that this is the way we play. Okay, and I just had to learn from training that that was how we played Emory. Emory was, emory was good. I liked Emory's training. I've had my biggest spell of playing under Emory. So yeah, there's this. I mean, if you make a perfect manager, you take bits from every single engine. No one's gonna be perfect. Yeah but I'll tell you definitely if you want tactical stuff.

Speaker 1: 42:05

I've got way up was there like an information overload with our test for some players.

Speaker 2: 42:10

Yeah, and like new science coming in. You could see it like you start the meetings and like Deccan rice, for example I don't think he's the brightest pulpin the shop anyway, but you'd be watching him go like, process it and like it's like Okay. Okay, I think I got it. I don't like be wrong.

Speaker 3: 42:23

Yeah, he's like, but like you, try them error.

Speaker 2: 42:25

Yeah, it was two weeks into being in the building. Yeah and I've been there for four years, yeah, so I've seen every little thing saying that I thought it was he's little. I Don't have to describe him little, like Words that he'd use.

Speaker 2: 42:39

Yeah meant a certain thing. I Knew that what he was talking about as soon as he said it. I knew it was related to that, whereas someone hearing it I'd be like, how does that relate to that? Oh, and, really that's. That is how like Complicated and complex it is. So, like me being there from the start to finish, I learned everything as it went along. Yeah so I was like it. By the end I was a pretty good position.

Speaker 1: 42:58

I do understand it. Did you have to take on a role of supporting others with that? Oh for sure, I do that naturally anyway.

Speaker 2: 43:04

Yeah something that comes back to me is I will talk when Jacob Kivio come in Polish. Yeah, barely spoke a word of English, yeah, but had to understand how to play quick. So, like you try and you've sat here, luckily with stand next to me in the change room as well so I try and get English out of him or talk to him and just like making feel a part of it, one on a social and two on a tactical level in on the pitch, and I think that was something that Helps and I think I think I tell her like that's something that he told me on the phone, I appreciate it how well I could Talk and engage with other players to help them come along.

Speaker 1: 43:36

What a guy man, you know you obviously knew things about you that you know.

Speaker 2: 43:40

I didn't. I didn't know that he had acknowledged. So, yeah, give me that recognition. It was quite a nice conversation we talk about praise how that was and how that was. Yeah, you find comfort in that You're gonna take confidence into your next

Speaker 1: 43:50

club with that, so and obviously, like Roy's gonna appreciate that as well. Yeah, well, yeah hopefully on the, on the on the front of playing against individuals. I remember a funny, a funny game. Is he really that like? Is it really that difficult?

Speaker 2: 44:13

Yeah, so we're talking about a Dharma Trio right now. So obviously, if you don't know, a Dharma Trio, way he is.

Speaker 1: 44:20

Is is a Spaniard who you would say is built like me. Yeah, a brick house, which you said is so funny because what a silent, a silent stadium. Yeah, I was right on the side. I love that.

Speaker 2: 44:45

The tackle is that the time that was not. That's why I went to go down, that's what you like, saying like how am I?

Speaker 1: 44:52

Yeah, there's no chance. So, like during those periods of time in Kobe, was it that difficult to play, or did you just ignore?

Speaker 2: 44:59

No, it wasn't too bad. You know, I mean some games sort of, Some games just went if the game was flat. Yeah sometimes with fans.

Speaker 1: 45:07

They pick the atmosphere back up and then, like you get a false man, right, yeah, yeah, Whereas if it went, if it went flat, it was just like oh and that was coming off the back of your FA Cup win as well, right, yes, so we were the epic of the end of end of the.

Speaker 2: 45:20

The Kels first year started in the jam, yeah, and then March lockdown.

Speaker 1: 45:24

Yeah.

Speaker 2: 45:25

And then we had the whole lockdown come back into training. Everyone's training, like everyone, has time slots to get on the pitch and do yeah, it's a work, and then back into training, back playing games, gets the FA Cup final. Win it, no crowd, damn. Yeah what I think? Because like wait, wait, when I won it the first time and there was crowd. Yeah it's the best what is that like?

Speaker 1: 45:43

like so again I. I can hold some the appreciate an Olympic final around in the four by one in Rio, that was mad. I can hold some the appreciate my sport. I can't fathom not. I literally play FIFA and football manager and when I make the final by the way, I played as you, or how does how does that? Because I start my club with parents, but anyway, I can't like. Even if I make a champions league final with one of my clubs, I'm standing up and I'm singing the. I genuinely love it to that degree.

Speaker 1: 46:16

What is that like, because this is what dreams are made of.

Speaker 2: 46:19

It's, I don't know. It's so weird. Like the FA Cup final you had Prince, was it William? Yeah, prince William, come out, he loves it.

Speaker 1: 46:28

Yeah, he loves it. I went when Bill got there. You can see on his face.

Speaker 2: 46:32

So he comes out and shaking your hand and he's got like the red carpet and you're sort of stood there like this waiting and the captain has to like bring them down, meeting the players, so that's like traditional, yeah, I think up is just traditional.

Speaker 1: 46:43

Did it? Did it? Did you recognize what was happening as it was happening? No, no, no, no, it's far too young.

Speaker 2: 46:49

Yeah, I was far too young and I just thought I remember the ox grabbed me after the game. I mean, you have no idea what, you just don't play that well in a cup final, like we've won it.

Speaker 3: 46:58

And I was just thinking like it's just like it was another day at the office. He's just so young, you just like oh, this is what it's always like, yeah but obviously been there for a few years, not my anything.

Speaker 2: 47:06

I think prayers that they just won two FA Cups. Yeah then you missed one, and then the one I was it.

Speaker 1: 47:10

I mean, arsenal love the FA Cup, didn't they?

Speaker 2: 47:12

Yeah, 14 times, yeah, yeah the ox said that and I was like, looking back on that now I was like, yeah, and that's the thing about sport in those moments.

Speaker 1: 47:20

That's why I think, when you last community shield, you were pictured or with Jacob. Yeah, that's just making a point of celebrating success.

Speaker 2: 47:30

Enjoy it, yeah you're not guaranteed to be back there Do you know me even though you're at Arsenal, it's expected to be back. Yeah, you're not guaranteed and you'll go. I went five years without winning the trophy and you like, yeah, was it four, four years that way it's not me, I totally get it.

Speaker 1: 47:45

I remember winning my first medal Senior medal 2009 in the relay, anchoring the team to a medal, and I was just like, yeah, yeah, didn't get another international medal till 2014.

Speaker 2: 47:57

Yeah. So I mean it's got five years about anything. Oh yeah you. But when you win that first one, because you saw young, you just think like I just want to get like now every year medal medal.

Speaker 1: 48:06

What would you tell your younger self if you had the opportunity?

Speaker 2: 48:09

I Wouldn't say like enjoy it, because I definitely enjoyed it, like I'm a type I'm a happy-go-lucky guy, so I enjoy it, no matter what yeah but I Don't know. It's hard to say like maybe If I could tell something for a younger self like I don't mean younger as in like kids. Yeah try to think younger, as in like the start of my life.

Speaker 3: 48:26

Yeah, the start of like my yeah.

Speaker 2: 48:29

I Think I could have done a little bit more yeah. Yeah, but Not in terms of I didn't not put the effort in, but I could have been a tiny bit more dedicated. Yeah, that would have maybe made a difference, yeah or not, you know. Maybe would have protect my knee a bit more, yeah, and stuff like that. Wish I knew stuff now. Yeah in terms of looking after my body and those things needed to happen for you to be in a for me to understand that Position.

Speaker 1: 48:54

Yeah, yeah, yeah, yeah for sure because I was asked these people these things like me personally, I tell myself like if I was to talk to a young Harriet I'd be like stick with it and don't get stressed. There were so many times where, like you said, sport became mature, but yours is not to insert into it. No, I look like a look at it.

Speaker 2: 49:09

That the pictures where you're running the race on your own. Yeah, like 100 meters. It's you. Yeah, I've got ten other people on the pitch with me. Yeah yeah, there must be times that you're in your own head and you've not got someone's, just a structure.

Speaker 1: 49:19

Hey, it's it's so this, where teammates do help of a Martin Rooney he's a massive paddyspand, by the way, he's been a captain. The pilots yeah, I've the paddyspand, he. We go back to this thing. That picture right there. Obviously there's a podcast, so you can't see it maybe.

Speaker 2: 49:35

Yeah, we do it with a t-shirt, yeah, yeah yeah, with it with a guns, a bulging.

Speaker 1: 49:39

Yeah, I got a bronze medal, but Trini got there. Yeah, it's a high top. Yeah, hi, I'm rocking, rocking the 80s. Look, I got a medal that day and, like people would have thought I broke a world record, but I've celebrated that for me because I said it's been a while since I met. Also, my first senior individual medal as well. Yeah, but my room in the call room, you know for Wall Street. Yeah, we saw each other in the call room and things got delayed upon, delayed upon delayed and we were just in this pen, because what people don't recognize Is this prior to winning it.

Speaker 1: 50:12

Yeah, prior to winning it, Okay so what people don't recognize is, let's say, for example, the races at nine o'clock. You're in a room 45 minutes before that. Your warm-up is two hours an hour and a half long. You've seen the physios, you've gone for you warm up, you've done your stride, you've done your sprints, you done fit everything, but then you've got 45 minutes. You're in a pen, a room like this yeah, you get transported from one room to the next room, to the next one. They check you and this, this and that, and so this got delayed by about an hour.

Speaker 1: 50:36

Yes, you just yeah, you think like you warm up and then you go run 10 seconds. No, you warm up and then you then got to wait around for like 45 minutes. So you're with the eight. Yeah, you're with the people. Yeah, you're with the eight people. You're not allowed any electronics, you're not allowed anything, and you can see other people like that's the four men's 400 meter final over there, that's the women's 800 meter final.

Speaker 1: 50:58

But we're all in a separate pen. Some people like don't talk, some people talk and Me and Rooney caught eyes and we just work, you know. And Rooney went on to become the European champion in the 400 meters and he beat Matt Hudson Smith, who is now the European record holder, and Matt, you could argue, should have won that race, but it was Rooney's experience and his ability to show confidence in that moment that's all put my brother, everyone else, and it put me at ease as well. So when you talk about those individual moments, that's where your teammates can.

Speaker 2: 51:31

Help you an individual school.

Speaker 1: 51:34

And I mean that's, that's just, you know, an insight into my sport. But then do you find that there's moments where you guys click and you're just like we got this.

Speaker 2: 51:44

Yeah, absolutely, there's confidence. Probably the best year was last year at Arsenal, when we were just like every game we seemed to win. Even games we were struggling in would win, and it was just like until it all sort of fell apart. I'm just like few injuries, few players dropped out of form and it just sort of like fizzled out and it was a bit of a bitter end to it.

Speaker 2: 52:02

It just fizzled out because it was such hype all the way through and it started to get believable. That was the worst thing about me. It was like, oh yeah, we're at the top it's. Christmas a lot can happen. And then it was like March and you're like, oh my god, we're like we're two months away and it just like literally fell off the cliff.

Speaker 1: 52:17

Who would you say? Because, like I, look at Saka as such a young, broad talent, Is he like one of the most talented players? Because I always look back at that United game at Arsenal when United obviously took the lead and then you guys came out the most recent one.

Speaker 2: 52:32

I was like no last season, last season trying to get it.

Speaker 1: 52:34

I think in Ketia it's called the winning goal.

Speaker 2: 52:37

Oh, the little shot and then the flip. Yeah, it's interesting. Two-one yeah.

Speaker 1: 52:40

Two-one. So Jinchenko got in there with the assist. I think it was like, but I remember Saka scoring and like no one could like he just made space and he does that. He's so strong. Is that what it is?

Speaker 2: 52:52

He's so strong, like people bounce off him. I remember the first time I noticed him and like was like wow, he's strong. I think it was Coleman can fly into him, or rather than right back can fly into him to nail him. And Mikhail has just gone and like he's just bounced off him and fell off the floor. No, and then like how are we done running? I was like no, this guy's not real. This guy is ridiculous, yeah, Really.

Speaker 1: 53:13

And like where do you think he could go with that?

Speaker 2: 53:15

Oh, this guy's the limit for him. Yeah, what he's done so far, I just hope like he's had his like first, like little injury where he's had to miss a few games. He's done 86 prem games on the bounce In a row. It's ridiculous what is that like?

Speaker 1: 53:26

Because obviously, like again, I'm like a play football manager, so I'm, you know, I don't know what I'm seeing.

Speaker 2: 53:30

It's like if Mikhail can play 86, he can play it.

Speaker 1: 53:34

What is that like? So is there a certain like? Do you go into a season being like I want to play every game, or is that I need to manage it, or is that an age thing?

Speaker 2: 53:42

I think every player wants to play as many games as they can, and I think it's not until you get to like your 30s onwards that you start to realise, like I can't do three games in seven days. I just want to play my game.

Speaker 1: 53:52

Is it positional dependent as well?

Speaker 2: 53:53

Oh, a little bit, yeah, so like if you're a centre back, you've got the most chance of playing that age playing three games in seven days, whereas if you're a winger it's like you know what play one, rest one, play the other, especially as you get older. So who?

Speaker 1: 54:06

then, when you look at like the gaming world, obviously you know there's such expectations about what people can do, people do you ever feel that like when people watch you play they kind of assimilate it with, like you know, easc, for example?

Speaker 2: 54:21

Well, like how they've used the on FIFA or the new EA game.

Speaker 1: 54:25

Because your stats card is not right in my opinion, surely?

Speaker 2: 54:28

I've just never been right. What is that like?

Speaker 3: 54:31

I mean, I'm looking at your stat card.

Speaker 2: 54:33

I'm like this guy's got it's team of the year 95, I'm like I've barely got into the 80s.

Speaker 1: 54:38

I mean, if you look at the stats there, I don't think there's one thing over bloody 80 there. No, no power, 90 through yeah there you go.

Speaker 2: 54:44

I've been past 84. I know right and Gillette, I've never seen your turn of car on us.

Speaker 1: 54:50

I've got a goal outside, so I'll see what he's saying. But what's that? Like, like. Again, that's the dream come true. You're on a computer game, bro.

Speaker 2: 54:58

Oh yeah, it's funny, like when the end of the season you come in and you have to step into like the big circle it's just all the cameras, like all these sort of cameras and you go three, two, one and the others go poof, yeah, and just take a full picture. Then you have to do like these expressions so your face can change in the game. And that's cool because you're like, wow, it's going to be like legit. And then I'm like going onto it to see how good my face looks on it, because it looked legit. And I'm looking at it and I'm like, wow, is that what I look?

Speaker 1: 55:22

Do you play with yourself? Oh sorry, Do you play? Sorry, let me reword that. Do you play as yourself in these games? Yeah, for sure.

Speaker 2: 55:33

If I do like a career mode, like I'm like, can I get him alone at least? Yeah, I'll never let me go, I'm like knocking on the door and I'm like wait, you're going to let me go and FIFA man. What's going on? I'm just trying to go and get some games, man. I've never done that, by the way. I've never like gone on his door saying like you're not letting me go and FIFA man.

Speaker 1: 55:51

He's there. So what you want to? Oh, so obviously on a high now, obviously, highs of computer game. What's the Highs of career, man? Highs of career, yeah.

Speaker 2: 56:02

Definitely FA Cup.

Speaker 1: 56:04

Yeah.

Speaker 2: 56:05

Community Shields were good because it was like Liverpool City twice.

Speaker 1: 56:08

Big clubs. Yeah, Was it City twice. I mean the latest one was a big one.

Speaker 2: 56:13

The latest one was massive on pens. We beat Liverpool on pens. That's nice Pressure moments, and I think Liverpool was because we'd won the FA Cup with that was the A-Day won the league. We'd won the FA Cup with no one in the stands, and then we had the Community Shields and I think we might have had people back in the stands by then. I might have been too early, I can't remember.

Speaker 1: 56:29

So you could actually celebrate with people. Yeah, it was nice.

Speaker 2: 56:31

I can't remember if they did love in the stands. But yeah.

Speaker 1: 56:33

Yeah, so having them so ultimately, it's winning the trophies, it's winning trophies, yeah, that's why you're there for us. So then, like now that, like you're in that position, what when? Like you're at Palace, now, yeah, you're gonna Win the FA Cup, win the FA Cup Palace, love in FA Cup. They do, they do love an FA Cup run.

Speaker 2: 56:51

Well, we'll see. Like, I mean, the group that they've got now is very talented and I don't think people realise how talented that group is.

Speaker 1: 56:58

Mate, I mean, when I look at the squad, even you know a couple players in your position.

Speaker 2: 57:03

Yeah, like Anderson Gay Center-Arts top. Both play for their national teams. You've got Eze Eze.

Speaker 1: 57:13

Wonder Kid on FM.

Speaker 2: 57:15

Eze, eze, unbelievable. Even Eze Talented Stay coming back from an injury, hopefully soon. Talented, you've got Olsen Edouard. He's had a great start to the season. I think a lot of people we don't see anything from him. Last year he didn't score that many, but then he's already like maxed his talent in eight games or whatever this year.

Speaker 1: 57:34

So like when you look at the squad like that does that. Let's just like think you're just raw talent around you. Yeah, it's nice to have like, and then you're adding so much to it.

Speaker 2: 57:42

That's what I feel like. That's what I feel like my role is like. I might not be going in there playing right now, but I'll be bringing in a professionalism that I've maintained throughout my career to a level that maybe teams that are a bit lower than I still might not have had. They might have had players that just started to get a job yeah, going chill with my life, whereas it's like, absolutely you have to be winning, you have to be performing, so you have to be absolutely dedicated. Yeah, so maybe bringing a bit of that, and I see it with the lads there. Anyway, they've got that. Anyway, they're quite a young team and you can see the drive in them and anything that I can do to help and talk and Just yeah, be myself.

Speaker 1: 58:18

you know I'm excited for you. I think like you deserve everything that, like anything positive that comes your way, man, I think at the end of the day, you're one of the best people out there that can fly the flag as a footballer.

Speaker 2: 58:29

Yeah, I appreciate that.

Speaker 1: 58:30

You know what?

Speaker 2: 58:31

I mean, and just be a guy, a normal dude at the end of the day. Like you play football for a living, people do your gold medalist, world champion, olympic, whatever like.

Speaker 1: 58:42

Mate, absolutely, that's all I could say. Appreciate it, yeah, I mean, I think that I could talk to you all day, to be honest, because I think people would love to hear from you as well. But he's a busy man, he's got things to do, he's got more training to do, he's got Pilates to go to. So, on that note, mr, Holden.

Speaker 2: 58:55

Appreciate it, bro. I will let you go.

Speaker 3: 58:57

Thank you.

Speaker 1: 58:59

And it's been an absolute pleasure and honor to have you on Harry's Gym Chat. Thank you very much. What a guy. That was tough.