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Speaker 1: I actually think a lot of I would say a

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Speaker 1: lot of people probably under prepare. And then they do

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Speaker 1: go out and they hike for eight ten miles a day,

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Speaker 1: maybe for five or six days in a row.

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Speaker 2: They go all, why is my back hurts?

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Speaker 1: Say, well, you haven't trained in those shoes, you haven't

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Speaker 1: walked that far, if you haven't worn a pack that heavy,

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Speaker 1: so like, yeah, of course your lower back hurts. You've

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Speaker 1: been carrying forty pounds every day out here.

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Speaker 3: The stakes are real. Effective preparation starts with fitness, but

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Speaker 3: it requires so much more. This show explores the tools, knowledge, resilience,

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Speaker 3: and skills needed to be ready when it matters the most.

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Speaker 3: Join me Rich Browning as we apply the decades of

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Speaker 3: wisdom I've gained through training and competition to hunting in

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Speaker 3: the back country. This is in Pursuit, brought to you

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Speaker 3: by mounta Knocks.

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Speaker 4: In collaboration with Mayhem Hunt.

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Speaker 3: M All right, does that mean go Dodds ready set go?

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Speaker 4: All right?

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Speaker 3: We have there is a Spike camp, but we have

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Speaker 3: a special guest on our Spike Camp from the inside.

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Speaker 2: Yeah, an inside guest, inside guess.

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Speaker 3: Usually on we alternate between just us on Spike camps

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Speaker 3: and then we have a guest, but you're one of

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Speaker 3: us and a guest, so it's like a bonus episode.

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Speaker 4: And one and one A J Anthony J.

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Speaker 3: Wilkerson, full government name, longtime listener, first time guest. Uh

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Speaker 3: Aj has been with us for a long time. AJ

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Speaker 3: is an athletic a t C.

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Speaker 4: What is what?

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Speaker 3: Athletic trainer? What is ATC or athletic training certified? An

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Speaker 3: ATC stands or l a T license athletic trainer.

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Speaker 2: Nice, you're both.

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Speaker 3: You gotta get both, Okay, nice, but you're not a

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Speaker 3: doctor athletic training.

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Speaker 4: I can't just get a certification. AJ has been with us.

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Speaker 3: For a long time, trained with us for a long

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Speaker 3: time before going to AT school.

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Speaker 4: Yeah, that's like training school.

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Speaker 3: And then has been runs nine thirty one performance out

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Speaker 3: of the Gym, works with a bunch of athletes, works

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Speaker 3: with members when they have stuff going on, and uh,

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Speaker 3: I just thought it'd be a good episode and just

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Speaker 3: talk about getting stuff ready for being in the back

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Speaker 3: country because you don't want it.

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Speaker 4: You can't really prevent injury per se.

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Speaker 3: It's it kind of we kind of gotten rid of

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Speaker 3: that prevent.

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Speaker 4: Yeah, it's more of like pre prehab.

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Speaker 3: You want to be as strong as possible in case

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Speaker 3: you get injured, so you can come back quicker, or

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Speaker 3: you might mitigate a little bit of like if you

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Speaker 3: have the stability or the strength in your shoulders if

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Speaker 3: you do fall or you know those.

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Speaker 4: Types of things. That's that's what I've kind of pushed

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Speaker 4: on here.

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Speaker 1: You know, I think, well, and you have the same

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Speaker 1: we pushed uh, like in our crossuit movements, like strength

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Speaker 1: and all of your range of motion.

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Speaker 2: Yeah, so and that's the same thing.

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Speaker 3: Yeah, it's like with any exercise program, like there is

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Speaker 3: a risk for injury.

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Speaker 4: Yeah, no matter what you're doing.

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Speaker 3: It doesn't matter if you're playing sport, if you're hunting

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Speaker 3: in the back country, whatever it is, Like you turn

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Speaker 3: an ankle step on a rock the wrong way, like

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Speaker 3: stuff's gonna happen, right. It's more so like your training

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Speaker 3: should start to develop that strength and stability to be

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Speaker 3: able to withstand some of those.

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Speaker 2: Things in some of those weirder ranges.

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Speaker 4: I guess.

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Speaker 1: Yeah, it'd be the I mean, it'd be the same

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Speaker 1: thing if I did bicep curls in the in this

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Speaker 1: quarter and then when you tell me that I need

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Speaker 1: to carry something with a straight arm.

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Speaker 2: You're like, wait, I'm alway straight.

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Speaker 4: I've only trained that.

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Speaker 1: Yeah, And so you're like, well, I need to straight

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Speaker 1: my arm and then or like we'll say draw my

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Speaker 1: bow back, like I only do half rows and you

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Speaker 1: tell me I need to go from here all the

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Speaker 1: way open, Like, well, I've.

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Speaker 2: Never even done that.

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Speaker 4: I've never hit that range of emotion.

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Speaker 2: I would say you're more likely to be injured in

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Speaker 2: a range you've never trained it.

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Speaker 4: Yeah. Yeah.

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Speaker 3: And also if you are repeating that same movement over

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Speaker 3: and over and over, you want to balance out the

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Speaker 3: other side, so you just don't have been balance it. You know,

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Speaker 3: with hunting and what you guys are doing in the

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Speaker 3: back country, it's like there's a lot of repetitiveness nature

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Speaker 3: of that hiking, rocking, and then just drawing your boat

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Speaker 3: repetitively in.

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Speaker 4: The same positions.

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Speaker 3: So yeah, I think at some point we'll talk on

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Speaker 3: here about like balancing both sides out because I feel

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Speaker 3: like a lot of the rotational people like golfers, baseball players,

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Speaker 3: softball players that I work with, they only want to

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Speaker 3: train like their dominant side.

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Speaker 4: Ye yeah, so for.

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Speaker 3: Them, like a big way to mitigate other injuries is

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Speaker 3: like because your body's so good at compensating that you

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Speaker 3: will start to like develop those compensations if you don't

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Speaker 3: train the other side, Rich Frony.

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Speaker 4: That would be me.

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Speaker 3: I was just I E. I wouldn't say that it's

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Speaker 3: a training only one side. It's the training around injury.

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Speaker 2: Yeah.

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Speaker 4: It may be a volume issue.

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Speaker 1: Yeah, Yeah, there's there's a roadblock, and instead of like stopping,

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Speaker 1: it's like I'm just gonna the road is just gonna

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Speaker 1: develop this way.

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Speaker 3: Now, cross fit is inherently safe. Competing and CrossFit is

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Speaker 3: totally different.

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Speaker 2: It's true. I mean, that's true. I'd say about any.

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Speaker 4: I wouldn't say safe. Nothing is safe. Sitting on your

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Speaker 4: couch isn't even safe.

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Speaker 2: It's it's inherently good for you inherently.

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Speaker 1: And then competing, probably the highest level of any sport

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Speaker 1: is inherently bad for you.

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Speaker 2: Like that's a good blanket term.

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Speaker 4: I would agree with that, all right.

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Speaker 3: So our producer Dods came up with some questions and

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Speaker 3: just some stuff. You know, Dodds, I believe you in

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Speaker 3: the past have had a ruined hunt from an ankle injury. Yeah,

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Speaker 3: that's why this was so specific.

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Speaker 4: What how do I fix wreck?

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Speaker 2: A bike.

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Speaker 5: Yeah, I fell off the motorcycle. Well I didn't roll

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Speaker 5: my ankle.

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Speaker 2: Or anything like that.

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Speaker 4: I just snapped it in half.

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Speaker 5: Film and ride a dirt bike at the same time.

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Speaker 5: And those things don't really go nice go, But that'll

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Speaker 5: do it. I know that that definitely ruined the season. Yeah,

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Speaker 5: I ruined it. But I was popping eight hundred uh milligrams.

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Speaker 5: I'd be profen four times to day. Yeah, I was

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Speaker 5: definitely o ding when I'd be profen trying to still

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Speaker 5: do my job because I had a job to do

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Speaker 5: as we did it was hunting. I was trying to

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Speaker 5: do my job as the filmer.

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Speaker 4: Yeah, that was tough.

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Speaker 1: Well, and then that's what Rich said about you may

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Speaker 1: not be able to prevent obviously you can't prevent something

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Speaker 1: like that falling off, but you can these are tools.

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Speaker 2: We'll give you some tools to help you get back sooner,

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Speaker 2: is the idea.

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Speaker 4: But the reason I.

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Speaker 5: Did put those that question up top there is because

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Speaker 5: as when I was a guide, the number one injury

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Speaker 5: that happened out there that just like, hey, we got

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Speaker 5: to go back. Someone rolled their ankle ll Yeah, And

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Speaker 5: I personally sometimes do roll my ankle a lot too.

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Speaker 3: So I'm curious, selfish, selfish, and we can What we'll

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Speaker 3: do is we can talk about this stuff and a

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Speaker 3: lot of it's gonna be tough to really explain, and

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Speaker 3: we can do some videos post and put them on

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Speaker 3: social for you guys to watch and check out.

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Speaker 4: So a j I'll just want not roll their ankle

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Speaker 4: get more atholtic.

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Speaker 3: Now, I feel like, you know, for a lot of

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Speaker 3: that backcountry stuff, like you know, we kind of mentioned

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Speaker 3: like side hill walking, walking up and downhills like, so yes,

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Speaker 3: you may roll your ankle a lot of the times,

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Speaker 3: but it may not be from an ankle issue.

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Speaker 4: It may be stemming from something else.

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Speaker 3: Right, maybe you're just undertrained and you haven't gotten yourself

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Speaker 3: in those positions before. But you know, kind of what

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Speaker 3: I like to work a lot into is a lot

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Speaker 3: of single leg stability work, so you know, doing like

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Speaker 3: Bulgarian split squads, single leg rdls, you know, any kind

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Speaker 3: of single legs stability movement where hey, my my glute,

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Speaker 3: my quad, hamstring, lower leg, calf solius and then those

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Speaker 3: small intrinsic ankle muscles stabilizers are having to work together.

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Speaker 3: And so I feel like, you know, if you're on

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Speaker 3: uneven ground. Like that's where the ankle kind of comes

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Speaker 3: into play a lot more because you know, whether you've

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Speaker 3: had like reoccurring ankle sprains and you've started to develop

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Speaker 3: like let's say you've been you played sports and then

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Speaker 3: you got into hunting and and you've been out there

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Speaker 3: and you've rolled your ankle multiple times, you can start

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Speaker 3: to develop like chronic ankle instability. If you don't do

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Speaker 3: the rehab. After you do that, then those ligaments just

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Speaker 3: kind of stay stretched out. And so getting those muscles

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Speaker 3: everything pulling together around that joint to start kind of

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Speaker 3: centering the joint to where it needs to be versus

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Speaker 3: like stretched out a little bit more. So, I think

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Speaker 3: a lot of people like they start to rely on

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Speaker 3: like stretching and they're like, oh, I can stretch this away, No,

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Speaker 3: instead of like activation and training it and getting things

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Speaker 3: stronger around it. What about some like not like skater hops,

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Speaker 3: I guess what you would call like a lateral but

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Speaker 3: not a you're not jumping super far, but at least

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Speaker 3: you're landing on that one foot, yeah, and trying to stabilize.

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Speaker 4: Yeah.

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Speaker 3: So what I was thinking without buying something you know,

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Speaker 3: obviously you can buy those mats. We have a couple

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Speaker 3: of those mats out here that are like we use

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Speaker 3: them for hand stand push ups too.

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Speaker 4: But yeah, they're pretty cheap. They're I think twelve to

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Speaker 4: fifteen bucks, but just really the sauce.

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Speaker 3: The phone pads, yeah, I think they're on Amazon for

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Speaker 3: probably like fifteen dollars or something like that, and they're

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Speaker 3: just like a little twelve by twelve square pad yep.

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Speaker 3: And I'll use that a lot of the time, like

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Speaker 3: just doing time under tension holds, like having somebody stabilize

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Speaker 3: on one leg and you can play around with a

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Speaker 3: lot of different positions. Add some cardio to it, exact

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Speaker 3: stand on it, yep, you get out of it. So

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Speaker 3: you're not just wasting your I don't want to say

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Speaker 3: wasting your time with but you can get more bang

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Speaker 3: for your buck exactly. And you could do some of

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Speaker 3: those Bulgarian split squats on it on it, do some

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Speaker 3: of those rdls on yeah, just to add some stability

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Speaker 3: to and the other thing with like training single leg stability.

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Speaker 3: A lot of the athletes that I work with, I'll

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Speaker 3: hate I'll have them take their shoe off and let

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Speaker 3: their foot interact with the ground because I think, you know,

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Speaker 3: for hunting, a lot of people are wearing a big

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Speaker 3: kind of bulkier boot maybe or I know, you know,

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Speaker 3: obviously Vivo has that style of boot that's a little

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Speaker 3: bit more interactive with the ground. But even that, like

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Speaker 3: take your shoe off and like when you're doing Bulgarian

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Speaker 3: split squats or single leg rdls, like have your foot

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Speaker 3: interacting with the ground and that way you can fill

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Speaker 3: those foot muscles, like actually having to stabilize and work

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Speaker 3: a little bit harder than relying on a bulkier shoe

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Speaker 3: to kind of help you stabilize. I think that's a

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Speaker 3: good point too, is get a good shoe or good

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Speaker 3: boot that you know is stable for what you've got

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Speaker 3: going with the country, the type of terrain you're in,

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Speaker 3: and get used to that boot, train some in it.

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Speaker 3: You know, we've talked about that before you go on

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Speaker 3: a boot from a blister perspective, but also from like

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Speaker 3: what your foot's gonna do and react. I and obviously

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Speaker 3: now Vivo pays us, but previous to them paying us,

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Speaker 3: I use and still use the tracker and they do

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Speaker 3: have an insulated one, and you know, we kind of

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Speaker 3: got we were up in some some avalanche shoots, and

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Speaker 3: they were like, you're gonna hate those boots up here,

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Speaker 3: blah blah blah, And yeah, it's all I train in,

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Speaker 3: so my feet are used to these too, But man,

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Speaker 3: I just I'm more I am pretty prone to turning

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Speaker 3: an ankle just because my ankles are popping and cracking

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Speaker 3: in all times. The ligaments are all stretched out, and

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Speaker 3: so being closer to the ground, I might get a

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Speaker 3: quick little turn, but it usually being so close to

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Speaker 3: the ground you're not one. Yeah, your reaction time is

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Speaker 3: better to it.

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Speaker 1: And then also and those the trackers are some of

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Speaker 1: the most supportive ankle boots I've actually worn. Like it

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Speaker 1: so much so of you time tight. It's like hard

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Speaker 1: to go downstairs.

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Speaker 4: Yeah, because you're so locked in.

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Speaker 1: You're like, that's kind I mean, that's kind of good,

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Speaker 1: especially if you're gonna be hiking a lot and you're

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Speaker 1: going up and downhill. Really you can really just like

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Speaker 1: push into them and they're really you get a lot

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Speaker 1: of pressure back, so you're not your ankles aren't having

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Speaker 1: to do as much work. Well, you're saying about the

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Speaker 1: phone pad, I like it's almost like level one would

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Speaker 1: be like doing it on the flat ground, like doing

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Speaker 1: Bulgarian split squads rdls, maybe unweighted starting and then maybe

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Speaker 1: adding some weight, I would think, and then maybe adding

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Speaker 1: weight and doing on the on the phone.

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Speaker 2: Half bawl.

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Speaker 4: Yeah, that would be like the most.

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Speaker 1: What would see see because I've always thought like the

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Speaker 1: phone pad would be like more of ankle stability, and

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Speaker 1: then when you go to the on the ball would

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Speaker 1: be more.

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Speaker 2: Like yes, which I think both are good.

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Speaker 3: I guess depends on which side of the bosu ball side.

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Speaker 3: If you're on the flat side, it is yeah, hip,

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Speaker 3: and then if you're on the ball side the ball

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Speaker 3: an explain what the bos ball is in case, it's

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Speaker 3: like a half so it's got a flat side on

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Speaker 3: one part and then the other side is kind of

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Speaker 3: like a dome over the top, and it's kind of

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Speaker 3: like a like the yoga balls, and it's basically half

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Speaker 3: of like one of those cut in half and then

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Speaker 3: placed on like a solid surface and you can flip

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Speaker 3: it on either side. You know. I think sometimes people

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Speaker 3: get a little bit like gimmicky with those things and

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Speaker 3: like like warm up. Yeah, Like I would definitely not

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Speaker 3: use it in terms of like, hey, I'm trying to

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Speaker 3: load this heavy bulgarian sweat squatter like RBL and do that, like,

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Speaker 3: there's your risk of injury on that sea probably gonna go.

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Speaker 1: Up, and you need to if you are going to

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Speaker 1: try to add load to that at all. You need

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Speaker 1: to build there for sure.

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Speaker 4: Yeah.

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Speaker 3: And but using it as a warm up or an

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Speaker 3: accessory movement, like you could pair that with something else,

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Speaker 3: like you know, kind of do like a super set

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Speaker 3: of like Okay, I'm gonna I'm squatting over here, but

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Speaker 3: then I'm gonna go do this single leg hold yeah,

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Speaker 3: on top of my squad or whatever you know movement

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Speaker 3: that you're doing. I think it's just a good accessory

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Speaker 3: piece that you can get good ankle stability, good hip

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Speaker 3: stability to work together.

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Speaker 1: The one thing that I've been using a lot lately

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Speaker 1: personally is like isometrics. In all of the all the positions,

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Speaker 1: do you do you find those effective? And if so,

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Speaker 1: like where where do you put those into like a

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Speaker 1: protocol for wine?

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Speaker 4: Isometric?

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Speaker 2: Oh, isometric?

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Speaker 3: Yeah, Yeah, I mean isometric is you're not moving through

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Speaker 3: a range of motion, You're holding like time under in

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Speaker 3: a partial range of motion, and so you may like

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Speaker 3: you know, you could go down into the bottom of

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Speaker 3: a squad and just hold there for thirty seconds.

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Speaker 4: That's an isometric, right, A wall sit would be a

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Speaker 4: nice wallsit.

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Speaker 3: Yeah, So anything where like you're not moving through, like

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Speaker 3: if I was just kind of pushing up against the

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Speaker 3: table right here, like I'm doing a bicep curl isometric.

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Speaker 3: There's time under tension. And so I think with those

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Speaker 3: people don't probably dose them correctly. Like I make people

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Speaker 3: go like almost nearly to they don't make them hard enough.

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Speaker 3: Usually don't make if you're not like shaking by the

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Speaker 3: end of it. And like I usually what I'll tell

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Speaker 3: people is like on an RP scale, this needs to

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Speaker 3: be like an eight to a nine, or when you're

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Speaker 3: holding you're like I can probably go five more seconds

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Speaker 3: and then I'm gonna fail.

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Speaker 4: Like that's how hard it needs to be.

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Speaker 1: Because what I've heard is that the longer you do it,

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Speaker 1: the more activation you get out of there, you get

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Speaker 1: more recruitment.

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00:14:54,840 --> 00:14:58,480
Speaker 3: Yeah, and and I mean you're not going to get

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00:14:58,720 --> 00:15:02,320
Speaker 3: the same strength component as you would take in your

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00:15:02,360 --> 00:15:04,320
Speaker 3: body through a full range of motion. But especially if

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00:15:04,320 --> 00:15:06,680
Speaker 3: you've got some kind of injury, you've been dealing with

337
00:15:06,760 --> 00:15:10,080
Speaker 3: something in the past, and you know, doing heavy squats

338
00:15:10,160 --> 00:15:12,240
Speaker 3: or whatever it is kind of bugs your knee. Let's say,

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00:15:12,680 --> 00:15:15,080
Speaker 3: then starting with an isometric would be a good place

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Speaker 3: to go, like doing a single leg wall sit or

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00:15:16,880 --> 00:15:20,160
Speaker 3: a double leg wall sit or that Bulgarian split squat.

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00:15:20,280 --> 00:15:22,960
Speaker 3: Just hold in a mid range portion on that. It's

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00:15:23,000 --> 00:15:25,560
Speaker 3: a good place to start until like you know, knee

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00:15:25,600 --> 00:15:27,920
Speaker 3: starts feeling better and then you can like tempo your

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00:15:28,000 --> 00:15:31,400
Speaker 3: way out of that. And so that's that's another big

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00:15:32,000 --> 00:15:35,560
Speaker 3: thing is like people laugh, and that's where you know,

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00:15:35,640 --> 00:15:37,840
Speaker 3: we'll get into like the eccentric training, Like especially with

348
00:15:37,960 --> 00:15:42,520
Speaker 3: downhill rucking, packing out is a big component of it,

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00:15:42,600 --> 00:15:47,560
Speaker 3: but adding tempo work into your daily, weekly kind of

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00:15:47,640 --> 00:15:51,480
Speaker 3: progressions would be highly beneficial. Yeah, I think it's really good.

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00:15:51,680 --> 00:15:53,480
Speaker 3: That's where we were going. I was going to take

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00:15:53,520 --> 00:15:55,920
Speaker 3: it next after the isometric. You know, there's three different phases.

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00:15:55,960 --> 00:15:58,920
Speaker 3: You have the concentric, so think bicep curl if you

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00:15:59,000 --> 00:16:01,960
Speaker 3: were curling up, that would be the concentric where you're shortening,

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00:16:02,440 --> 00:16:05,200
Speaker 3: shortening the muscle, and then the ecentric would be the

356
00:16:05,320 --> 00:16:08,560
Speaker 3: d cell. So I'm working against the muscle's lengthening. I'm

357
00:16:08,600 --> 00:16:11,920
Speaker 3: working against to slow it down. There's a ton of

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00:16:12,040 --> 00:16:16,480
Speaker 3: benefit in rehab if you have a tendon mostly just

359
00:16:16,600 --> 00:16:20,040
Speaker 3: tendons overloading that tendon with the e centric and really

360
00:16:20,120 --> 00:16:23,080
Speaker 3: trying to hit a tempo and then you know, the

361
00:16:23,600 --> 00:16:26,560
Speaker 3: concentric is whatever you can do tempo concentric as well.

362
00:16:26,920 --> 00:16:30,040
Speaker 3: But I've noticed if I have something tend tony, you know,

363
00:16:30,240 --> 00:16:34,440
Speaker 3: even a tennis elbow, shoulder thing, whatever, and obviously talk

364
00:16:34,480 --> 00:16:36,880
Speaker 3: to a healthcare professional, make sure. We should probably should

365
00:16:36,880 --> 00:16:38,680
Speaker 3: have prefaced that at the beginning, like if you have

366
00:16:38,840 --> 00:16:42,600
Speaker 3: anything going on, yeah, now be careful and just everything

367
00:16:42,760 --> 00:16:45,800
Speaker 3: needs to be checked all the time. I mean, if

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00:16:45,840 --> 00:16:47,760
Speaker 3: I did that, then I'd be at the doctor every

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00:16:47,800 --> 00:16:50,000
Speaker 3: single day. And Gretor, we've been doing this for twenty

370
00:16:50,080 --> 00:16:53,680
Speaker 3: years now, so we have a pretty good handle on it.

371
00:16:54,000 --> 00:16:56,720
Speaker 3: But yes, if you know that, oh you know it

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00:16:56,800 --> 00:17:02,080
Speaker 3: feels tend toy tendonitice, then e centrics are really good, yeah,

373
00:17:02,960 --> 00:17:06,000
Speaker 3: to help with that. And heavy, yeah, real heavy. Yeah,

374
00:17:06,040 --> 00:17:07,840
Speaker 3: it doesn't have to be like not light and a

375
00:17:07,880 --> 00:17:10,560
Speaker 3: ton of reps, like it can just be heavy and slow.

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00:17:10,720 --> 00:17:10,920
Speaker 4: Yeah.

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00:17:10,960 --> 00:17:14,160
Speaker 3: Your tendons love load, yes, and but they get it's

378
00:17:14,320 --> 00:17:16,359
Speaker 3: kind of like the fine line between the two. It's like,

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00:17:17,160 --> 00:17:19,760
Speaker 3: you know, you can overload by doing too much and

380
00:17:19,960 --> 00:17:23,480
Speaker 3: going too heavy and then your tendon gets irritated from

381
00:17:23,560 --> 00:17:26,480
Speaker 3: that and then you know, but if you're if you're

382
00:17:26,520 --> 00:17:28,600
Speaker 3: trying to rehab, and this is where like the rehab

383
00:17:28,680 --> 00:17:32,600
Speaker 3: community doesn't do a great job like traditional pet stuff

384
00:17:32,760 --> 00:17:36,720
Speaker 3: is like we ask athletes or people that are rucking,

385
00:17:36,960 --> 00:17:40,280
Speaker 3: like you know, packing out one hundred pounds of gear

386
00:17:41,320 --> 00:17:43,480
Speaker 3: to go in and just do like two pound ankle

387
00:17:43,480 --> 00:17:47,639
Speaker 3: weights on something. It's like you're not overloading your tendon

388
00:17:47,760 --> 00:17:51,080
Speaker 3: enough to make any sort of change. So, but it

389
00:17:51,200 --> 00:17:53,880
Speaker 3: is a fine line between doing too much and doing

390
00:17:53,920 --> 00:17:56,359
Speaker 3: too little. And kind of what the parameters that I

391
00:17:56,480 --> 00:17:58,000
Speaker 3: give a lot of people is like a twenty four

392
00:17:58,080 --> 00:18:02,000
Speaker 3: hour clock and so it's like, okay, I do I

393
00:18:02,119 --> 00:18:04,119
Speaker 3: do my workout for the day, and then I do

394
00:18:04,359 --> 00:18:07,159
Speaker 3: my maybe I'll do some rehab prehab stuff whatever it

395
00:18:07,320 --> 00:18:10,480
Speaker 3: is that night into the next day. Like if it

396
00:18:10,640 --> 00:18:15,680
Speaker 3: resets your pain, discomfort, whatever you're having, If that resets

397
00:18:15,720 --> 00:18:18,639
Speaker 3: back to your baseline twenty four hours later, you've loaded

398
00:18:18,920 --> 00:18:22,640
Speaker 3: the correct amount. If it stays irritated for twenty four

399
00:18:22,680 --> 00:18:25,240
Speaker 3: hours or more, we probably overloaded it a little bit

400
00:18:25,280 --> 00:18:27,360
Speaker 3: too much and we can just adjust the next day

401
00:18:27,960 --> 00:18:32,399
Speaker 3: and keep going from there I was.

402
00:18:32,560 --> 00:18:33,600
Speaker 2: I guess I was gonna ask.

403
00:18:33,840 --> 00:18:37,440
Speaker 1: So let's just say you have somebody who is going

404
00:18:37,560 --> 00:18:41,960
Speaker 1: to the back country, how would you prepare them? Well,

405
00:18:42,680 --> 00:18:44,680
Speaker 1: I guess give us a little bit of a protocol

406
00:18:44,760 --> 00:18:46,840
Speaker 1: of you of what you think you would prepare them.

407
00:18:46,880 --> 00:18:48,160
Speaker 2: We're talking mostly ankles.

408
00:18:48,400 --> 00:18:50,639
Speaker 3: Yeah, ankle, I think we can transition. We've talked to

409
00:18:50,640 --> 00:18:52,480
Speaker 3: a bunch of ankle. We've talked kind of that side hill.

410
00:18:52,520 --> 00:18:55,200
Speaker 3: Side hill is tough. You could do some lateral sled polls,

411
00:18:55,200 --> 00:18:57,880
Speaker 3: which might help with the lateral box step up later,

412
00:18:58,359 --> 00:19:01,640
Speaker 3: but still, man, it's not gonna replicate the same walk

413
00:19:01,680 --> 00:19:05,000
Speaker 3: in side hilling might be the most uncomfortable, miserable thing

414
00:19:05,080 --> 00:19:07,200
Speaker 3: there is. It just happens in something you got to

415
00:19:07,240 --> 00:19:09,119
Speaker 3: get used to. I think you can prepare the ankle

416
00:19:09,240 --> 00:19:12,320
Speaker 3: and prepare for that stuff, but your feet just being

417
00:19:12,320 --> 00:19:14,640
Speaker 3: in that position. One more thing on like the side

418
00:19:14,720 --> 00:19:18,600
Speaker 3: hill ankle thing. What I've like, I've I've got a

419
00:19:18,680 --> 00:19:21,240
Speaker 3: couple people I'm seeing right now that are played basketball,

420
00:19:21,920 --> 00:19:24,879
Speaker 3: had a you know, an ankle injury during the season,

421
00:19:25,040 --> 00:19:27,520
Speaker 3: and we're kind of getting them back into playing again.

422
00:19:28,240 --> 00:19:29,159
Speaker 4: So what all have them do?

423
00:19:29,320 --> 00:19:31,920
Speaker 3: If you have a slat board? I know, obviously everybody

424
00:19:32,000 --> 00:19:33,920
Speaker 3: doesn't have a slat board, but if you have like

425
00:19:34,000 --> 00:19:36,760
Speaker 3: a plate at the house, you can stack that plate

426
00:19:36,880 --> 00:19:39,840
Speaker 3: up where it's on like an angle and then put

427
00:19:39,920 --> 00:19:42,639
Speaker 3: your foot. Now, start on a lower angle, especially if

428
00:19:42,680 --> 00:19:46,440
Speaker 3: you've had a recent ankle sprain, but you could do

429
00:19:46,600 --> 00:19:49,119
Speaker 3: like a reverse lunge or a single leg rdl with

430
00:19:49,280 --> 00:19:52,240
Speaker 3: your foot at that angle, and it kind of retrains

431
00:19:52,320 --> 00:19:54,679
Speaker 3: your body to get used to that. Like, yeah, your

432
00:19:54,720 --> 00:19:57,560
Speaker 3: body's a protect mode where it shuts everything down past

433
00:19:57,640 --> 00:19:59,520
Speaker 3: a range of motion. It's gonna get step around it.

434
00:20:00,600 --> 00:20:03,120
Speaker 3: But you know, I think a lot of people get

435
00:20:05,960 --> 00:20:07,879
Speaker 3: they get focused on like, oh, I don't need to

436
00:20:07,920 --> 00:20:10,359
Speaker 3: push my body and back into that range of motions.

437
00:20:10,400 --> 00:20:12,560
Speaker 3: I know, like you're gonna step on stuff out there,

438
00:20:12,640 --> 00:20:15,600
Speaker 3: and just it control it.

439
00:20:15,600 --> 00:20:17,359
Speaker 4: As much as we can. You want to train through it.

440
00:20:18,400 --> 00:20:21,560
Speaker 3: So so we'll go ankle up to knee. Obviously squatting

441
00:20:21,920 --> 00:20:24,720
Speaker 3: hip and knee if you can. Because the weak point

442
00:20:24,720 --> 00:20:26,200
Speaker 3: in all of this is going to be the knee.

443
00:20:26,800 --> 00:20:30,159
Speaker 3: And so it's not one joint, the joint that doesn't

444
00:20:30,200 --> 00:20:32,400
Speaker 3: it moves the least. It's a hinge where the hip

445
00:20:32,920 --> 00:20:35,399
Speaker 3: can rotate around and do some things. The ankle can

446
00:20:35,480 --> 00:20:37,000
Speaker 3: move in a bunch of different ways, So the knee

447
00:20:37,080 --> 00:20:39,959
Speaker 3: is usually where everything kind of pinpoints. And so I mean,

448
00:20:39,960 --> 00:20:42,720
Speaker 3: if you can strengthen everything below the knee and everything

449
00:20:42,760 --> 00:20:45,840
Speaker 3: above the knee, you're usually gonna be in a pretty

450
00:20:45,920 --> 00:20:48,920
Speaker 3: hip position. But say all that to say, all right,

451
00:20:49,000 --> 00:20:52,280
Speaker 3: so why do why do knees hurt so bad going downhill?

452
00:20:52,400 --> 00:20:52,600
Speaker 4: Yeah?

453
00:20:54,280 --> 00:20:57,280
Speaker 3: I mean you hit on the east center portion right

454
00:20:57,480 --> 00:21:00,359
Speaker 3: like that when you're walking downhill, especially, you got a

455
00:21:00,440 --> 00:21:03,840
Speaker 3: load on your back, you know, even if it's twenty exactly,

456
00:21:04,280 --> 00:21:06,080
Speaker 3: and even like I mean we said we did the

457
00:21:06,119 --> 00:21:08,960
Speaker 3: twenty four hour run, going downhill was the hardest portion

458
00:21:09,040 --> 00:21:11,720
Speaker 3: because your quads and everything are so blown up already.

459
00:21:13,040 --> 00:21:16,119
Speaker 3: But it's the eccentric breaking portion of it. And so

460
00:21:16,440 --> 00:21:18,320
Speaker 3: what your quad is having to do is when you're

461
00:21:18,359 --> 00:21:23,239
Speaker 3: walking downhill, you're trying, your quad is lengthening out right,

462
00:21:23,359 --> 00:21:28,320
Speaker 3: And so then eccentric loading is the most pressure that

463
00:21:28,440 --> 00:21:31,000
Speaker 3: you can put on a tendon or a muscle because

464
00:21:31,000 --> 00:21:34,639
Speaker 3: it's getting lengthened out, which is not its strongest position, right,

465
00:21:35,080 --> 00:21:38,680
Speaker 3: So it's getting lengthened out under an excessive load. And

466
00:21:38,760 --> 00:21:40,600
Speaker 3: so then you got the momentum of the hill bringing

467
00:21:40,680 --> 00:21:42,200
Speaker 3: you down and then you're trying to put on the

468
00:21:42,280 --> 00:21:43,440
Speaker 3: brakes to slow you down.

469
00:21:44,760 --> 00:21:47,080
Speaker 4: The weak point is that tendon. Yeah, it all comes

470
00:21:47,160 --> 00:21:48,240
Speaker 4: down to the quad and.

471
00:21:49,800 --> 00:21:54,080
Speaker 3: Yeah, so in your training, they're like if if you,

472
00:21:54,400 --> 00:21:57,919
Speaker 3: if you're somebody that struggled with my knees, blow up,

473
00:21:58,000 --> 00:22:00,639
Speaker 3: my knees hurt when I'm walking downhill, whatever it is,

474
00:22:01,320 --> 00:22:05,639
Speaker 3: I would start with controlled eccentrics into your training. So

475
00:22:05,800 --> 00:22:08,359
Speaker 3: whether that's like I'm up on a box, start with

476
00:22:08,480 --> 00:22:10,480
Speaker 3: like a six to a twelve inch box and just

477
00:22:10,560 --> 00:22:14,200
Speaker 3: do like step downs where you barely tap your heel

478
00:22:14,280 --> 00:22:16,760
Speaker 3: down to the ground and you like control.

479
00:22:16,520 --> 00:22:20,240
Speaker 2: That standing here, this foot goes down, taps, taps and.

480
00:22:20,320 --> 00:22:23,320
Speaker 3: Coming back and let your knee he pushed forward over

481
00:22:23,400 --> 00:22:27,040
Speaker 3: your toe. Yeah, like ship the hips back, the knees overtoes.

482
00:22:27,080 --> 00:22:30,399
Speaker 3: Guy like he's there's some good stuff. There's some good stuff,

483
00:22:30,480 --> 00:22:32,560
Speaker 3: and it's like it's getting people not to be because

484
00:22:32,640 --> 00:22:35,200
Speaker 3: it was like the old coaching term of like don't

485
00:22:35,240 --> 00:22:36,680
Speaker 3: let your knees go over your toe. And you're like, well,

486
00:22:36,720 --> 00:22:38,879
Speaker 3: have you ever walked down steps? Yeah, it's like it

487
00:22:39,040 --> 00:22:42,800
Speaker 3: happens every time, right, So in a strengthening position, yes,

488
00:22:43,000 --> 00:22:44,879
Speaker 3: let those hips go back. You can use the glute

489
00:22:44,880 --> 00:22:46,639
Speaker 3: a little bit more. But then but then we can

490
00:22:46,680 --> 00:22:49,200
Speaker 3: get into the femur length and sure how people have

491
00:22:49,320 --> 00:22:50,560
Speaker 3: to squat and what they have to do.

492
00:22:50,640 --> 00:22:52,960
Speaker 4: I think there's this old school like, oh, you you.

493
00:22:52,960 --> 00:22:55,359
Speaker 3: Know, you weren't allowed to go below parallel, you know

494
00:22:55,560 --> 00:22:58,680
Speaker 3: back when, yeah, back an exercise science. I mean yeah,

495
00:22:59,359 --> 00:23:03,000
Speaker 3: Lebron Bell, Oh yeah, I mean you don't go old school. Yeah,

496
00:23:03,200 --> 00:23:06,119
Speaker 3: but you I mean you look at toddlers, you look

497
00:23:06,160 --> 00:23:08,600
Speaker 3: at anybody else below parallels where they live.

498
00:23:08,760 --> 00:23:08,960
Speaker 4: Yeah.

499
00:23:09,440 --> 00:23:11,680
Speaker 3: Yeah, I think it's like we lose that. Yeah, And

500
00:23:11,800 --> 00:23:14,879
Speaker 3: you want to have like the control and the stability

501
00:23:14,960 --> 00:23:17,480
Speaker 3: to work into those ranges of motion. But the more

502
00:23:17,520 --> 00:23:19,880
Speaker 3: that you do it, the more comfortable you will get.

503
00:23:20,040 --> 00:23:23,040
Speaker 3: Like and that's the thing with like mobility. Yes, mobility

504
00:23:23,119 --> 00:23:27,120
Speaker 3: is important, but if you also take your body under

505
00:23:27,160 --> 00:23:28,919
Speaker 3: a little bit of load and I just doesn't mean

506
00:23:29,040 --> 00:23:30,760
Speaker 3: like load up three hundred and fifteen pounds in the

507
00:23:30,800 --> 00:23:32,640
Speaker 3: barbel and like force yourself down into.

508
00:23:32,480 --> 00:23:34,000
Speaker 4: A position a yeah.

509
00:23:34,160 --> 00:23:36,560
Speaker 3: But the more that you do it, like strengthen through

510
00:23:36,600 --> 00:23:39,280
Speaker 3: that motion, like an overhead squat. For me, when I

511
00:23:39,320 --> 00:23:43,000
Speaker 3: first started across it at ninety five pounds, was nearly impossible.

512
00:23:43,560 --> 00:23:44,920
Speaker 3: But the more that I did it, the more that

513
00:23:45,000 --> 00:23:47,959
Speaker 3: I just worked on that position, like my hips opened up,

514
00:23:48,440 --> 00:23:50,720
Speaker 3: my ankle mobility got better, And I wasn't somebody that

515
00:23:50,920 --> 00:23:54,080
Speaker 3: just like stretched a lot, right, It was just like

516
00:23:54,320 --> 00:24:00,000
Speaker 3: getting yourself into those positions. But yeah, so doing eccentric.

517
00:23:59,560 --> 00:24:02,480
Speaker 4: Work cords, sled drags a good Yeah. Yeah for your.

518
00:24:02,440 --> 00:24:08,040
Speaker 3: Quads, just slowing everything down, making your quad time under

519
00:24:08,119 --> 00:24:11,520
Speaker 3: tension work and challenging different ranges of motion through that,

520
00:24:11,600 --> 00:24:12,439
Speaker 3: whether it's a.

521
00:24:12,480 --> 00:24:14,680
Speaker 4: Split lunge, tempo slant board.

522
00:24:14,840 --> 00:24:18,560
Speaker 3: Yeah, squads, just step downs and like or if you're

523
00:24:18,600 --> 00:24:21,919
Speaker 3: doing box step ups and you're doing like maybe accessory

524
00:24:22,040 --> 00:24:24,520
Speaker 3: for that once you do a box step up. What

525
00:24:24,640 --> 00:24:26,239
Speaker 3: I tell the people that I work with, like, hey,

526
00:24:26,320 --> 00:24:28,280
Speaker 3: the way down is just as important as the way

527
00:24:29,000 --> 00:24:32,720
Speaker 3: like controlled that decent back down and that like that's

528
00:24:32,760 --> 00:24:34,920
Speaker 3: gonna make your your quad is getting lengthened out. You're

529
00:24:34,920 --> 00:24:38,440
Speaker 3: pushing your knee over your toe and that way, like

530
00:24:38,640 --> 00:24:41,119
Speaker 3: you're kind of training that same motion of walking downhill.

531
00:24:41,119 --> 00:24:44,879
Speaker 3: It's hard to replicate walking downhill, especially with a heavy

532
00:24:44,960 --> 00:24:47,240
Speaker 3: load on top of you, but doing these sort of

533
00:24:47,320 --> 00:24:50,080
Speaker 3: things like where you're training your quad to be able

534
00:24:50,119 --> 00:24:51,320
Speaker 3: to load eccentrically.

535
00:24:51,920 --> 00:24:54,120
Speaker 4: That's really bullgain and split squadhill as well.

536
00:24:54,520 --> 00:24:57,520
Speaker 1: I think the it's not it's I wouldn't say it's

537
00:24:57,640 --> 00:24:59,920
Speaker 1: new research, but it is probably new to most people

538
00:25:00,000 --> 00:25:02,800
Speaker 1: at least it was to me that like when you

539
00:25:02,880 --> 00:25:04,920
Speaker 1: think about going to the gym and lifting, you think

540
00:25:04,920 --> 00:25:07,280
Speaker 1: about getting let's just use a squat for example.

541
00:25:07,320 --> 00:25:07,760
Speaker 2: It's easy.

542
00:25:07,920 --> 00:25:10,160
Speaker 1: You think about getting the weight back up. So whatever

543
00:25:10,200 --> 00:25:11,399
Speaker 1: I can get down, I will get back up, and

544
00:25:11,400 --> 00:25:13,640
Speaker 1: I'm gonna go up fast. And that's the strengthening portion

545
00:25:13,720 --> 00:25:15,760
Speaker 1: of the exercise. The concentric is what we're talking about

546
00:25:15,760 --> 00:25:18,520
Speaker 1: as you're coming up, and that's actually probably not the

547
00:25:18,600 --> 00:25:21,320
Speaker 1: least actually might be the least important, especially if you're

548
00:25:21,320 --> 00:25:24,199
Speaker 1: trying to come back from injury, coming down maybe holding

549
00:25:24,280 --> 00:25:27,000
Speaker 1: and then coming up, Yeah, probably a third. And then

550
00:25:27,520 --> 00:25:31,119
Speaker 1: also it's actually builds the least muscle too, So if

551
00:25:31,359 --> 00:25:33,960
Speaker 1: you're actually trying to build muscle too, the eccentric is

552
00:25:34,000 --> 00:25:36,400
Speaker 1: where that is going to happen. During that lengthening portion,

553
00:25:36,760 --> 00:25:40,080
Speaker 1: you're gonna get the tendon strength as well. So the eccentric,

554
00:25:40,800 --> 00:25:41,720
Speaker 1: would you argue.

555
00:25:41,560 --> 00:25:44,000
Speaker 3: Might be more important, Yeah, it depends too on your

556
00:25:44,040 --> 00:25:46,160
Speaker 3: sport and what you're trying to do for sure. For sure,

557
00:25:46,359 --> 00:25:48,639
Speaker 3: Yeah you're trying to be fast if you're trying to

558
00:25:48,880 --> 00:25:52,359
Speaker 3: you know, but I would say you need to train both.

559
00:25:52,520 --> 00:25:53,920
Speaker 2: Yeah, No, you do need to train both.

560
00:25:54,160 --> 00:25:56,840
Speaker 1: I guess I'm talking specifically somebody who's kind of trying

561
00:25:56,840 --> 00:25:58,560
Speaker 1: to come out of an injury or trying to Yes, hell, I.

562
00:25:58,560 --> 00:26:01,639
Speaker 4: Would say, yeah, you can control the control the intensity.

563
00:26:01,800 --> 00:26:06,040
Speaker 3: Yeah, then yeah, you can talk more like into like okay,

564
00:26:06,440 --> 00:26:09,440
Speaker 3: like if you're going for more like power versus strength

565
00:26:09,680 --> 00:26:12,680
Speaker 3: versus like, you know, just stability, whatever it is. But

566
00:26:12,880 --> 00:26:15,480
Speaker 3: like for your average person like that may be hunting

567
00:26:15,640 --> 00:26:18,600
Speaker 3: or whatever it is, Like, yeah, you want to train both, Yeah,

568
00:26:18,960 --> 00:26:21,960
Speaker 3: but your emphasis might your emphasis maybe need to be

569
00:26:22,119 --> 00:26:25,760
Speaker 3: control and controlling that eccentric portion more than anything.

570
00:26:26,440 --> 00:26:30,440
Speaker 1: And then on the concentric just because I'm interested honestly obviously,

571
00:26:30,560 --> 00:26:33,040
Speaker 1: like he's saying, for like athletes, the concentric is is

572
00:26:33,240 --> 00:26:35,639
Speaker 1: very important because they're training that explosiveness coming out of

573
00:26:35,720 --> 00:26:36,560
Speaker 1: whatever position they're in.

574
00:26:38,040 --> 00:26:40,280
Speaker 2: Is there ever a time to do that slow as well?

575
00:26:40,640 --> 00:26:44,000
Speaker 3: Or I mean I think with it if you're dealing

576
00:26:44,080 --> 00:26:48,360
Speaker 3: with something like injury wise, that would be another like yeah,

577
00:26:48,680 --> 00:26:51,480
Speaker 3: it's time and your tension. Like I said, your tendons

578
00:26:51,800 --> 00:26:54,640
Speaker 3: love to be loaded, right, and so if you're making

579
00:26:54,680 --> 00:26:57,119
Speaker 3: them work harder in both positions. But that's where you

580
00:26:57,280 --> 00:26:59,800
Speaker 3: just have to, like you have to adjust your reps

581
00:26:59,840 --> 00:27:03,359
Speaker 3: on because if you're doing like a three second descent

582
00:27:03,560 --> 00:27:07,159
Speaker 3: into a three second ascent up painful, it gets painful.

583
00:27:07,280 --> 00:27:08,840
Speaker 3: So you're probably not gonna be able to crank out

584
00:27:08,840 --> 00:27:10,520
Speaker 3: twenty reps on that and you may not be able

585
00:27:10,560 --> 00:27:13,480
Speaker 3: to load it as heavy. But I mean that's where

586
00:27:13,680 --> 00:27:16,159
Speaker 3: like we've we do a ton of BFR training to

587
00:27:16,359 --> 00:27:19,359
Speaker 3: like blood flow restriction, and that's another area that was

588
00:27:19,760 --> 00:27:20,480
Speaker 3: so painful.

589
00:27:20,920 --> 00:27:22,280
Speaker 4: I thought I made rich crowd one day.

590
00:27:22,320 --> 00:27:25,200
Speaker 3: It's like it was, you didn't cry, I want but

591
00:27:25,760 --> 00:27:29,160
Speaker 3: we're doing those Toboto squats of that. He was sweating

592
00:27:29,600 --> 00:27:30,040
Speaker 3: so much.

593
00:27:30,520 --> 00:27:31,320
Speaker 2: It's so bad.

594
00:27:31,480 --> 00:27:36,680
Speaker 4: It's I'm sweating blood. I know what Jesus felt like.

595
00:27:37,200 --> 00:27:38,200
Speaker 4: That was awful.

596
00:27:38,920 --> 00:27:41,560
Speaker 3: But to this point on the concentric, yeah, if you

597
00:27:41,680 --> 00:27:44,040
Speaker 3: are injured and you are retraining your brain, you have

598
00:27:44,240 --> 00:27:46,360
Speaker 3: to have the time. You have to have that time

599
00:27:46,400 --> 00:27:48,239
Speaker 3: in those range of motions, and your body's gonna want

600
00:27:48,240 --> 00:27:50,600
Speaker 3: to get away from that place where it was where

601
00:27:50,640 --> 00:27:52,919
Speaker 3: it did get injured. So you've got to retrain. I mean,

602
00:27:53,440 --> 00:27:57,280
Speaker 3: I think I'm constantly retraining my anytime new growth forms

603
00:27:57,320 --> 00:28:00,760
Speaker 3: in there. We've got a lot of we got ankles,

604
00:28:00,760 --> 00:28:03,560
Speaker 3: we went knees hips, we're talking, we talked to bulgear.

605
00:28:03,680 --> 00:28:07,240
Speaker 3: I mean, uh, single leg rdls are great. Anything where

606
00:28:07,560 --> 00:28:12,280
Speaker 3: you've got a challenge. Uh, anything single leg is you're

607
00:28:12,320 --> 00:28:14,119
Speaker 3: you're gonna get a lot of stability and a lot

608
00:28:14,200 --> 00:28:18,159
Speaker 3: of it'll keep things from getting unbalanced. And that's what

609
00:28:18,200 --> 00:28:20,320
Speaker 3: I say, especially if you're somebody that you found that

610
00:28:20,440 --> 00:28:21,639
Speaker 3: like you compensate like.

611
00:28:22,400 --> 00:28:29,920
Speaker 4: Pretty heavily on a different areas. Yeah, but it's true.

612
00:28:29,960 --> 00:28:33,440
Speaker 3: It's like, you know, if if you video yourself squatting,

613
00:28:33,880 --> 00:28:36,840
Speaker 3: you can see yourself pushing over like more to one

614
00:28:36,880 --> 00:28:38,640
Speaker 3: side compared to the other. That's where I would be like,

615
00:28:38,640 --> 00:28:41,320
Speaker 3: all right, let's go to a single leg movement. Train

616
00:28:41,440 --> 00:28:43,720
Speaker 3: that up, and then go back to our squat position.

617
00:28:43,800 --> 00:28:44,720
Speaker 3: See if that gets better.

618
00:28:44,880 --> 00:28:47,280
Speaker 1: Yeah, And and even going back to that squad position

619
00:28:47,360 --> 00:28:49,720
Speaker 1: and taking it slow and almost forcing you to stay stacked,

620
00:28:49,760 --> 00:28:51,800
Speaker 1: and then if you still try to deviate from.

621
00:28:51,760 --> 00:28:53,040
Speaker 2: It, then we know, okay, there's the issue.

622
00:28:53,200 --> 00:28:55,560
Speaker 4: Yeah, yeah, yeah.

623
00:28:56,640 --> 00:28:58,480
Speaker 2: Deadlift is a Romanian deadlift.

624
00:28:59,360 --> 00:29:01,760
Speaker 3: Uh, so single leg one is a little bit different.

625
00:29:01,800 --> 00:29:05,000
Speaker 3: But yeah, so a single leg Romanian dead lift is

626
00:29:06,640 --> 00:29:08,760
Speaker 3: it's more I think people a lot of times try

627
00:29:08,800 --> 00:29:10,840
Speaker 3: to use this as like a because when i Q

628
00:29:10,960 --> 00:29:12,640
Speaker 3: athletes on it, theyn't want to do like almost like

629
00:29:12,640 --> 00:29:15,920
Speaker 3: a single leg squat, and it's more of I tell them,

630
00:29:15,960 --> 00:29:19,400
Speaker 3: it's more of like a hamstring glue movement than it,

631
00:29:19,640 --> 00:29:21,760
Speaker 3: like that's what it's supposed to be for You're hinging

632
00:29:21,800 --> 00:29:23,640
Speaker 3: at your hips kind of like I mean, it's it's

633
00:29:23,720 --> 00:29:27,800
Speaker 3: called a dead lift, and so you definitely want to

634
00:29:27,800 --> 00:29:30,960
Speaker 3: feel tension through your glue, through your hamstring. And then

635
00:29:31,280 --> 00:29:33,880
Speaker 3: with a single leg alreadyel there's the single leg balance

636
00:29:34,000 --> 00:29:36,400
Speaker 3: component of it too, and so you're gonna get that

637
00:29:36,440 --> 00:29:39,240
Speaker 3: ankle stability through that. But it's hinging at the hips.

638
00:29:39,360 --> 00:29:42,440
Speaker 3: One foot goes back. I like to have my so

639
00:29:42,600 --> 00:29:45,440
Speaker 3: if my left leg is stable on the ground, I'll

640
00:29:45,480 --> 00:29:48,280
Speaker 3: have my right arm reaching down towards the ground you

641
00:29:48,560 --> 00:29:52,640
Speaker 3: reach across the yeah. Yeah, And so you know there's

642
00:29:52,680 --> 00:29:56,000
Speaker 3: a lot of different variations, and you know, double kettlebell

643
00:29:56,040 --> 00:29:58,320
Speaker 3: to limit the range of motion, yep, if you know

644
00:29:58,320 --> 00:30:00,680
Speaker 3: a barbelle, I guess you're just single like lifting it. Yeah,

645
00:30:00,680 --> 00:30:02,720
Speaker 3: you're kind of if you're going barbell, you're kind of

646
00:30:02,880 --> 00:30:05,920
Speaker 3: just more focused on like the strength component of it. Yeah,

647
00:30:06,800 --> 00:30:08,240
Speaker 3: just because like you're not going to be able to

648
00:30:08,320 --> 00:30:11,040
Speaker 3: load it up that much. Like especially on a single leg.

649
00:30:11,080 --> 00:30:12,880
Speaker 3: Now a double leg you can obviously load it a

650
00:30:12,960 --> 00:30:13,320
Speaker 3: lot more.

651
00:30:13,960 --> 00:30:15,680
Speaker 1: There is a lot of I mean a lot of

652
00:30:15,760 --> 00:30:17,760
Speaker 1: ways do them because like even like you're saying right now,

653
00:30:17,880 --> 00:30:20,520
Speaker 1: I've done it where I'll just hinge over into that

654
00:30:20,920 --> 00:30:24,840
Speaker 1: single leg double position and I'll just hold there. Yep,

655
00:30:25,080 --> 00:30:26,680
Speaker 1: try to and then the same thing we're saying, like

656
00:30:26,760 --> 00:30:28,720
Speaker 1: I'll hold that isometric and then I'll come back up.

657
00:30:29,040 --> 00:30:31,400
Speaker 3: And join an isometric single leg RDL.

658
00:30:31,440 --> 00:30:31,880
Speaker 2: It's tough.

659
00:30:32,040 --> 00:30:33,440
Speaker 4: It's tough, like you're glued.

660
00:30:33,840 --> 00:30:35,920
Speaker 3: Yeah, you're burning. That's like a hip airplane. Like you

661
00:30:35,960 --> 00:30:38,760
Speaker 3: can go into something like that too. Like there's a

662
00:30:38,800 --> 00:30:42,080
Speaker 3: stability component, like you're taking your glute through a bigger

663
00:30:42,160 --> 00:30:45,240
Speaker 3: range of motion, You're getting core rotation through that. So

664
00:30:45,400 --> 00:30:48,720
Speaker 3: there's there's many variations that that you can do with it.

665
00:30:50,360 --> 00:30:53,960
Speaker 4: All right, So low backs, that's everybody. Everybody has a

666
00:30:54,040 --> 00:30:57,200
Speaker 4: low back issue. Yeah, fix them, fix me now. I

667
00:30:57,280 --> 00:30:59,760
Speaker 4: can't I can't doadlift I can't squat because my back.

668
00:31:02,080 --> 00:31:05,480
Speaker 4: Welcome to my life. What do you do all day?

669
00:31:06,920 --> 00:31:08,360
Speaker 4: Sit at the desk? Yeah?

670
00:31:08,600 --> 00:31:11,479
Speaker 3: You know, you know there there is like there are

671
00:31:12,000 --> 00:31:16,640
Speaker 3: obviously there are discs touching nerves. There are discs not like,

672
00:31:18,000 --> 00:31:20,560
Speaker 3: let's just preface by saying if you are having nerve

673
00:31:20,720 --> 00:31:25,080
Speaker 3: related pain like numbness, tingling, burning sensation down like your

674
00:31:25,200 --> 00:31:28,560
Speaker 3: glue through your hamstring, or have numbness, tingling, weakness in

675
00:31:28,640 --> 00:31:35,080
Speaker 3: your foot, like, go see somebody that you trust, PT. Chiropractor,

676
00:31:35,160 --> 00:31:37,440
Speaker 3: athletic trainer, whoever's around your area that you feel like

677
00:31:37,560 --> 00:31:40,560
Speaker 3: is going to make sure that they are sport or

678
00:31:41,160 --> 00:31:44,719
Speaker 3: activity minded and not just like, hey, I see medica

679
00:31:45,680 --> 00:31:46,240
Speaker 3: nine year.

680
00:31:46,160 --> 00:31:51,000
Speaker 4: Old, multiple opinions. It's also a sleeper of a yeah advice,

681
00:31:51,400 --> 00:31:54,720
Speaker 4: So go see somebody if that's going on.

682
00:31:54,960 --> 00:31:57,680
Speaker 3: But if you're just like, hey, I feel tightness in

683
00:31:57,720 --> 00:32:00,240
Speaker 3: my back or I feel weakness in my back whenever

684
00:32:00,320 --> 00:32:05,520
Speaker 3: I ruck or whatever it is, one, you have to

685
00:32:05,640 --> 00:32:07,400
Speaker 3: load your spine right.

686
00:32:08,920 --> 00:32:09,080
Speaker 4: Now.

687
00:32:09,240 --> 00:32:11,320
Speaker 3: There's the there's the same thing with like the tendon

688
00:32:11,400 --> 00:32:14,560
Speaker 3: issues is like, yes, we can overload that. I think

689
00:32:14,600 --> 00:32:16,880
Speaker 3: a lot of people that have back issues going on,

690
00:32:17,040 --> 00:32:21,080
Speaker 3: they get scared to move and load their spine. So

691
00:32:21,200 --> 00:32:25,360
Speaker 3: that's one component. So actively taking your spine through different

692
00:32:25,440 --> 00:32:29,600
Speaker 3: ranges of motion is going to be super important in

693
00:32:29,640 --> 00:32:34,000
Speaker 3: the backgrounds man, you'll be fine. And that's why I

694
00:32:34,080 --> 00:32:36,640
Speaker 3: tell people is like, especially like crossfitters, like you know,

695
00:32:36,880 --> 00:32:39,920
Speaker 3: because I see a lot of crossfitters and we get

696
00:32:40,000 --> 00:32:42,960
Speaker 3: so ingrained on keeping a neutral spine. And I'm like,

697
00:32:43,200 --> 00:32:45,760
Speaker 3: if you're doing and if you're doing ten touch and

698
00:32:45,840 --> 00:32:50,760
Speaker 3: go reps, yeah, if you think that your spine is

699
00:32:50,800 --> 00:32:53,360
Speaker 3: going to stay perfectly neutral for ten touch and go

700
00:32:53,480 --> 00:32:55,040
Speaker 3: reps at a moderate way, it's.

701
00:32:55,160 --> 00:32:57,160
Speaker 2: Go grab a sand bag, yeah, a sand bay.

702
00:32:57,360 --> 00:33:01,040
Speaker 4: So, but also go pick something up like well, translate

703
00:33:01,080 --> 00:33:04,520
Speaker 4: that big rock. Yeah, you're not going to sit there

704
00:33:04,600 --> 00:33:07,800
Speaker 4: like this. Okay. Yeah, And so I think we get

705
00:33:07,960 --> 00:33:08,600
Speaker 4: very fixated.

706
00:33:08,640 --> 00:33:10,520
Speaker 3: And now what I would say is like, Okay, if

707
00:33:10,520 --> 00:33:12,640
Speaker 3: you're dealing with this stuff, you're dealing with a lot

708
00:33:12,680 --> 00:33:14,560
Speaker 3: of low back issues, you've had it going on for

709
00:33:14,640 --> 00:33:18,320
Speaker 3: long periods of time. You start with like core stability training, right,

710
00:33:18,480 --> 00:33:21,320
Speaker 3: Like that is so that would be like your your

711
00:33:21,400 --> 00:33:24,920
Speaker 3: dead bug positions, your bird dog positions, your side plank,

712
00:33:25,000 --> 00:33:28,880
Speaker 3: front planks, like paaloff presses, stuff to where your time

713
00:33:28,960 --> 00:33:32,200
Speaker 3: and detention, having to make sure that your core is

714
00:33:32,280 --> 00:33:37,240
Speaker 3: staying in a neutral position. And the training of the

715
00:33:37,280 --> 00:33:38,960
Speaker 3: core is hard because a lot of people just think

716
00:33:39,040 --> 00:33:42,720
Speaker 3: it's like bearing down, and there's a lot more to

717
00:33:42,840 --> 00:33:45,560
Speaker 3: it than just like bearing down and pushing your back

718
00:33:45,640 --> 00:33:47,440
Speaker 3: flat on the ground. If you're in like a dead

719
00:33:47,440 --> 00:33:50,760
Speaker 3: bug position, it's like you want to create that like, hey,

720
00:33:50,800 --> 00:33:52,920
Speaker 3: I'm about to get punched in the stomach, feeling like

721
00:33:53,000 --> 00:33:54,880
Speaker 3: that kind of vacuum like everything.

722
00:33:55,040 --> 00:33:56,240
Speaker 2: Sure, thoracic pressure.

723
00:33:56,320 --> 00:33:56,680
Speaker 4: There you go.

724
00:33:57,480 --> 00:33:58,120
Speaker 2: Is that the right word?

725
00:33:58,360 --> 00:34:04,920
Speaker 3: Intro abdominal intra adomint. Yeah, pressure can create pressure. I

726
00:34:04,920 --> 00:34:05,760
Speaker 3: don't know, that's hard.

727
00:34:06,120 --> 00:34:12,359
Speaker 4: Yeah, that's yeah, I guess you can. But so yes,

728
00:34:12,520 --> 00:34:14,760
Speaker 4: that that side of things is important.

729
00:34:15,000 --> 00:34:18,400
Speaker 3: But let's say, like because I feel like probably the

730
00:34:18,480 --> 00:34:20,600
Speaker 3: number one thing is like my back feels super tight

731
00:34:20,800 --> 00:34:25,399
Speaker 3: after rucking for long periods of time. And one it's

732
00:34:25,440 --> 00:34:28,240
Speaker 3: probably a lot of load management, right, Like that's probably

733
00:34:28,360 --> 00:34:31,160
Speaker 3: like maybe we're just undertrained in some of those positions

734
00:34:31,200 --> 00:34:33,440
Speaker 3: and we need to work on getting our back stronger.

735
00:34:33,520 --> 00:34:38,280
Speaker 3: So doing like back extensions or hip extensions. Jefferson curl

736
00:34:38,360 --> 00:34:41,680
Speaker 3: positions like where you're actually like taking your body and

737
00:34:41,840 --> 00:34:44,719
Speaker 3: working those paraspinal muscles that run up and down your spine,

738
00:34:44,719 --> 00:34:49,719
Speaker 3: because those are typical tempo deadlifts and deadlifts, single ls,

739
00:34:50,320 --> 00:34:54,399
Speaker 3: front squad, front squads. Like you know, there's I mean,

740
00:34:54,560 --> 00:34:57,800
Speaker 3: we could make a whole library on all this stuff,

741
00:34:57,920 --> 00:35:02,080
Speaker 3: but you can think you get scared of training their

742
00:35:02,160 --> 00:35:05,080
Speaker 3: back because they feel like they're like, Okay, it's already tied.

743
00:35:05,120 --> 00:35:06,879
Speaker 3: If I go train and it's it's just gonna get

744
00:35:06,880 --> 00:35:07,239
Speaker 3: more tied.

745
00:35:07,320 --> 00:35:09,400
Speaker 1: Would you use a similar rule that you were saying about,

746
00:35:09,480 --> 00:35:12,600
Speaker 1: like the tendons when you're one to do like the

747
00:35:12,680 --> 00:35:14,520
Speaker 1: twenty four hour rule, would you use a similar rule

748
00:35:14,800 --> 00:35:16,880
Speaker 1: like the back. Yeah, where it's like we wanted to

749
00:35:17,680 --> 00:35:19,400
Speaker 1: we want it to feel better, and then if it

750
00:35:19,480 --> 00:35:21,080
Speaker 1: starts to come back after a little while, then we

751
00:35:21,120 --> 00:35:23,440
Speaker 1: probably did it right. But it just stays uncomfortable the

752
00:35:23,440 --> 00:35:25,200
Speaker 1: whole time. Okay we did too much.

753
00:35:25,280 --> 00:35:28,120
Speaker 3: Yeah, And if your back is like in that position

754
00:35:28,239 --> 00:35:31,080
Speaker 3: of like no matter what I do, it always feels tight,

755
00:35:31,200 --> 00:35:33,320
Speaker 3: then we probably need to work on more mobility and

756
00:35:33,440 --> 00:35:38,760
Speaker 3: segmental mobility through your lumbar spine. So like cat cows,

757
00:35:38,880 --> 00:35:41,680
Speaker 3: like taking your taking your back through a range of

758
00:35:41,760 --> 00:35:45,680
Speaker 3: motion that's getting it rounded, getting it into an extension

759
00:35:45,719 --> 00:35:50,280
Speaker 3: as well, and then like obviously like your spine rotates

760
00:35:50,280 --> 00:35:51,520
Speaker 3: as well, so we've got to do that.

761
00:35:51,800 --> 00:35:53,640
Speaker 4: I'll speak from from experience on that.

762
00:35:53,760 --> 00:35:56,319
Speaker 3: Man, I went through probably nine months to a year

763
00:35:56,360 --> 00:35:58,400
Speaker 3: of my back just being it just felt like my

764
00:35:58,560 --> 00:36:01,120
Speaker 3: pelvis was like tucked under and I could not get

765
00:36:01,120 --> 00:36:03,680
Speaker 3: it to open up. Turns out, my aductors, the muscles

766
00:36:03,719 --> 00:36:06,960
Speaker 3: on the inside of my issue, we're super tight and

767
00:36:07,080 --> 00:36:09,120
Speaker 3: pulling my pelvis under. So what I learned is if

768
00:36:09,160 --> 00:36:11,719
Speaker 3: I can loosen and stay on top of keeping my adductors,

769
00:36:11,760 --> 00:36:13,759
Speaker 3: so I do like a little wall split type thing

770
00:36:14,960 --> 00:36:19,000
Speaker 3: frog adductor rockers, my adductor rockers and then also my

771
00:36:19,200 --> 00:36:20,600
Speaker 3: so as. So it was like my so as and

772
00:36:20,640 --> 00:36:23,400
Speaker 3: my adductors were kind of and and everything. Really, if

773
00:36:23,440 --> 00:36:25,959
Speaker 3: you look at QLs and everything, we're kind of playing

774
00:36:26,000 --> 00:36:28,160
Speaker 3: tug of war. And so if I stay on top

775
00:36:28,200 --> 00:36:31,200
Speaker 3: of my adductors and keep my so as with the

776
00:36:31,239 --> 00:36:35,520
Speaker 3: couch stretch, I can pretty much guarantee I'm not going

777
00:36:35,600 --> 00:36:37,480
Speaker 3: to have any back pain. Minus if I go a

778
00:36:37,520 --> 00:36:40,239
Speaker 3: little overboard on heavy or whatever, if I'm push for time,

779
00:36:40,360 --> 00:36:43,360
Speaker 3: or if I get super stressed, that's where my body

780
00:36:43,440 --> 00:36:44,840
Speaker 3: is just like all right, I know.

781
00:36:44,880 --> 00:36:45,640
Speaker 4: How to shut you down.

782
00:36:46,400 --> 00:36:48,479
Speaker 3: And your low back is like it's like your hinge

783
00:36:48,520 --> 00:36:51,879
Speaker 3: point right, it's like one of those spots that just yes,

784
00:36:52,080 --> 00:36:56,279
Speaker 3: like stress, like just life stress can affect pain in

785
00:36:56,360 --> 00:37:00,400
Speaker 3: that area. But also that's where we dumped a lot

786
00:37:00,480 --> 00:37:03,160
Speaker 3: of the force at in our body. Like when we

787
00:37:03,280 --> 00:37:05,640
Speaker 3: are training or when we're trying to get some kind

788
00:37:05,680 --> 00:37:08,120
Speaker 3: of work done, right, you have to I think a

789
00:37:08,600 --> 00:37:09,480
Speaker 3: just mover in your body.

790
00:37:09,640 --> 00:37:11,800
Speaker 1: I actually think a lot of I would say a

791
00:37:11,880 --> 00:37:16,480
Speaker 1: lot of people probably under prepare and then they do

792
00:37:16,719 --> 00:37:19,360
Speaker 1: go out and they hike for eight to ten miles

793
00:37:19,520 --> 00:37:21,719
Speaker 1: a day, maybe for five or six days in a row.

794
00:37:21,960 --> 00:37:24,480
Speaker 1: They go wise, my back hurts, Well, you haven't trained

795
00:37:24,480 --> 00:37:27,359
Speaker 1: in those shoes, you haven't walked that far, you haven't

796
00:37:27,400 --> 00:37:29,759
Speaker 1: worn a pack that heavy. So like, yeah, of course

797
00:37:29,800 --> 00:37:32,160
Speaker 1: your lower back hurts. You've been carrying yeah, and forty

798
00:37:32,160 --> 00:37:32,799
Speaker 1: pounds every day.

799
00:37:32,920 --> 00:37:35,080
Speaker 3: And that's like with the progression of the rucking, like

800
00:37:36,560 --> 00:37:39,759
Speaker 3: I know, it may be hard like you're used to, like,

801
00:37:40,440 --> 00:37:43,719
Speaker 3: which is you know, with western hunting, there's only a

802
00:37:43,800 --> 00:37:45,600
Speaker 3: certain amount of time that you can go out there

803
00:37:45,600 --> 00:37:49,239
Speaker 3: and hunt, right, so you're off season those those months

804
00:37:49,320 --> 00:37:53,000
Speaker 3: that you can't go out there and hunt, like that

805
00:37:53,080 --> 00:37:55,239
Speaker 3: should be your build up of where I'm like, I'm

806
00:37:55,239 --> 00:37:56,920
Speaker 3: starting with we did not show you.

807
00:37:56,960 --> 00:37:59,680
Speaker 4: Guys, we did not make him more pre say this,

808
00:38:00,719 --> 00:38:01,279
Speaker 4: stay ready.

809
00:38:01,719 --> 00:38:04,719
Speaker 3: But yeah, it's like those months leading up, like Okay,

810
00:38:04,800 --> 00:38:06,719
Speaker 3: if I've taken some time off in the in the

811
00:38:06,800 --> 00:38:09,839
Speaker 3: off season, those months that you're not hunting, like start

812
00:38:09,920 --> 00:38:13,400
Speaker 3: to build that progression of rucking whatever it is to

813
00:38:13,480 --> 00:38:16,000
Speaker 3: get your body trained to go into that.

814
00:38:16,520 --> 00:38:17,759
Speaker 4: I use the specific training.

815
00:38:17,920 --> 00:38:20,080
Speaker 1: Yeah, I use the term sports specific because that is

816
00:38:20,360 --> 00:38:23,200
Speaker 1: if you're if hunting is your sport, backcountry western hunting

817
00:38:23,280 --> 00:38:25,719
Speaker 1: is your sport, you should be doing something specifically to

818
00:38:25,800 --> 00:38:29,759
Speaker 1: train for it. And rucking obviously is uh is a

819
00:38:29,880 --> 00:38:30,600
Speaker 1: huge part of it.

820
00:38:30,719 --> 00:38:33,880
Speaker 3: Yeah, And there's like you know, it's it's the constant

821
00:38:34,200 --> 00:38:38,719
Speaker 3: axial weight down through your spine. That's what axial means,

822
00:38:38,800 --> 00:38:41,839
Speaker 3: like weight down through and also moving side to side.

823
00:38:42,120 --> 00:38:44,320
Speaker 3: There's all kinds you're moving in, all kinds of planes.

824
00:38:44,360 --> 00:38:45,920
Speaker 3: You've been over a little bit, so you're going to

825
00:38:45,960 --> 00:38:47,879
Speaker 3: load your spine if you're going up a hill, going

826
00:38:47,960 --> 00:38:50,359
Speaker 3: side hill, and you're like, you've got to just mean

827
00:38:50,520 --> 00:38:53,600
Speaker 3: your spine in those ways. Yeah, that I mean, it's different.

828
00:38:54,400 --> 00:38:56,480
Speaker 3: You should still train if you just do Like we're

829
00:38:56,520 --> 00:39:00,680
Speaker 3: in Tennessee, right, so there's still hills alleys that you

830
00:39:01,239 --> 00:39:04,400
Speaker 3: have to still walk in, but compared to out West,

831
00:39:04,719 --> 00:39:08,520
Speaker 3: it is totally different, right, And like the the amount.

832
00:39:08,280 --> 00:39:11,000
Speaker 4: That you're climbing here, it's just the probably the length

833
00:39:11,080 --> 00:39:11,680
Speaker 4: of Yeah.

834
00:39:11,960 --> 00:39:15,200
Speaker 3: So no matter where you're at, you should be training

835
00:39:15,800 --> 00:39:18,839
Speaker 3: to make sure that you can execute what you want

836
00:39:18,920 --> 00:39:21,560
Speaker 3: to do, right, especially if you're packing something out with

837
00:39:22,000 --> 00:39:24,080
Speaker 3: like you've already got to pack on and then if

838
00:39:24,120 --> 00:39:26,480
Speaker 3: you're if you do kill something and you're having to

839
00:39:26,560 --> 00:39:29,120
Speaker 3: load that out, then that's just going to add on

840
00:39:29,239 --> 00:39:32,680
Speaker 3: top of it. So getting your body prepared for that

841
00:39:32,880 --> 00:39:34,600
Speaker 3: ruck that you're going to have to do, like you're

842
00:39:34,640 --> 00:39:35,799
Speaker 3: going to have to train those.

843
00:39:35,760 --> 00:39:38,560
Speaker 1: Petitions, Yeah, you should train, I mean, yeah, you should

844
00:39:38,560 --> 00:39:41,080
Speaker 1: be training leading into it. Yeah, hopefully feeling some of

845
00:39:41,160 --> 00:39:42,440
Speaker 1: that way. You don't have to go out and rock

846
00:39:42,480 --> 00:39:43,479
Speaker 1: with one hundred pounds every.

847
00:39:43,440 --> 00:39:46,800
Speaker 3: Day, sure, yeah, but throwing twenty to thirty pounds in

848
00:39:46,880 --> 00:39:49,399
Speaker 3: that ruck and like help you know, if you only

849
00:39:49,480 --> 00:39:51,600
Speaker 3: have access to a treadmill, put in on an incline

850
00:39:51,640 --> 00:39:53,239
Speaker 3: for a little bit and get used to that pack

851
00:39:53,360 --> 00:39:56,520
Speaker 3: because the more that you lean forward into a ruck,

852
00:39:57,120 --> 00:39:59,239
Speaker 3: the harder it's going to be on your back. Yeah,

853
00:39:59,360 --> 00:40:02,799
Speaker 3: so trying to I think that's if we'ren't gonna get

854
00:40:02,840 --> 00:40:04,520
Speaker 3: into the ergonomics.

855
00:40:04,120 --> 00:40:05,360
Speaker 2: Please Jesus of.

856
00:40:09,560 --> 00:40:12,959
Speaker 3: Like a rug pack, right, It's like, if your weight

857
00:40:13,120 --> 00:40:15,719
Speaker 3: on your ruck pack is really low, then that's going

858
00:40:15,800 --> 00:40:18,360
Speaker 3: to pull your body into a position that is probably

859
00:40:18,440 --> 00:40:21,759
Speaker 3: not the best for hiking out a load, right. And

860
00:40:21,880 --> 00:40:24,040
Speaker 3: so if we can position it a little bit higher

861
00:40:24,120 --> 00:40:26,879
Speaker 3: up to where it's like more around like thoracic area, yep,

862
00:40:27,000 --> 00:40:29,280
Speaker 3: and kind of distributed it a little bit more evenly.

863
00:40:30,960 --> 00:40:33,880
Speaker 3: So when you're packing up your your rut pack when

864
00:40:33,920 --> 00:40:36,920
Speaker 3: you're on a hunt, right, just make sure that you've

865
00:40:36,960 --> 00:40:39,000
Speaker 3: got it loaded in some kind of way that and

866
00:40:39,160 --> 00:40:41,440
Speaker 3: practice with it, right, practice with the rug that you

867
00:40:41,600 --> 00:40:43,560
Speaker 3: use out there. Oh yeah, that's a big thing too,

868
00:40:43,640 --> 00:40:47,720
Speaker 3: because you can I go between depending on how we're walking,

869
00:40:47,800 --> 00:40:50,080
Speaker 3: I'll tighten my hip straps. I might walk with a

870
00:40:50,120 --> 00:40:51,920
Speaker 3: little bit of the load more on my hips yep.

871
00:40:52,120 --> 00:40:54,040
Speaker 3: And then as my hips get tired, then I crank

872
00:40:54,120 --> 00:40:56,200
Speaker 3: it up and I kind of pingpong back and forth.

873
00:40:56,280 --> 00:40:58,000
Speaker 3: So that's gonna lead into kind of the next as

874
00:40:58,000 --> 00:41:02,320
Speaker 3: we're going back, we'll come to shoulders last. But traps, everybody,

875
00:41:02,360 --> 00:41:04,120
Speaker 3: you know, my trap's hurt when I rock and blah

876
00:41:04,120 --> 00:41:10,200
Speaker 3: blah blah. There's no way really to prepare that for

877
00:41:10,400 --> 00:41:14,120
Speaker 3: that endurance other than getting a pack on and walking

878
00:41:14,160 --> 00:41:15,920
Speaker 3: out and just having it on, even if you're just

879
00:41:16,040 --> 00:41:18,319
Speaker 3: walking through the yard or doing yard work or whatever.

880
00:41:18,480 --> 00:41:21,120
Speaker 3: Maybe twenty pounds. But you know, we can train with

881
00:41:21,400 --> 00:41:23,040
Speaker 3: getting a bar on our back through a back squad.

882
00:41:23,440 --> 00:41:26,200
Speaker 3: We can train with some cleans or hang cleans or

883
00:41:26,239 --> 00:41:28,520
Speaker 3: something like that. Wearing a vest in a workout, you're

884
00:41:28,560 --> 00:41:31,800
Speaker 3: gonna get used to. It's just something that probably you

885
00:41:31,880 --> 00:41:34,520
Speaker 3: know obviously you're going to throughout the year, be best

886
00:41:34,680 --> 00:41:36,920
Speaker 3: to sprinkle that stuff in and then as you get closer,

887
00:41:37,440 --> 00:41:39,840
Speaker 3: add more times to where you're but you're also not

888
00:41:40,120 --> 00:41:41,600
Speaker 3: just wearing those traps out.

889
00:41:42,400 --> 00:41:44,120
Speaker 2: I'll do a shameless plug plug right here.

890
00:41:44,200 --> 00:41:46,360
Speaker 1: So we have that MIRF prep cycle on the programming,

891
00:41:46,960 --> 00:41:48,920
Speaker 1: and I mean we've all done MURF prep a lot.

892
00:41:49,200 --> 00:41:51,719
Speaker 1: How every time you put that, every time you put

893
00:41:51,760 --> 00:41:54,040
Speaker 1: the vest on for the first time of the year

894
00:41:54,080 --> 00:41:56,560
Speaker 1: and you do work out in it, it is so uncomfortable.

895
00:41:56,840 --> 00:41:58,680
Speaker 1: And then by the time you get tomurf. It's kind

896
00:41:58,719 --> 00:42:00,000
Speaker 1: of it's not super comfortable.

897
00:42:00,080 --> 00:42:02,960
Speaker 4: A mirth challenge somebody else, mirth challenge.

898
00:42:03,400 --> 00:42:05,839
Speaker 3: Please, for the love of all things Holy, if you're

899
00:42:05,880 --> 00:42:08,040
Speaker 3: gonna do the workout, please just say Murph.

900
00:42:08,480 --> 00:42:08,800
Speaker 4: There you go.

901
00:42:09,360 --> 00:42:11,120
Speaker 2: You your like.

902
00:42:11,200 --> 00:42:13,080
Speaker 1: Not only do you obviously get better at the polls,

903
00:42:13,120 --> 00:42:15,120
Speaker 1: push ups, air squads, and running, but you do get

904
00:42:15,200 --> 00:42:17,560
Speaker 1: more comfortable wearing that thing on, like it's not as

905
00:42:17,600 --> 00:42:20,440
Speaker 1: such a bear on your traps after you've worn it

906
00:42:20,480 --> 00:42:23,399
Speaker 1: for a few weeks. So Shamus spoke from mirth Prep. Also,

907
00:42:23,480 --> 00:42:25,440
Speaker 1: there's a reason murphrep is in there. It should help

908
00:42:25,480 --> 00:42:29,640
Speaker 1: you get more comfortable wearing your pack and very specific

909
00:42:29,760 --> 00:42:30,840
Speaker 1: movements for hunting.

910
00:42:30,880 --> 00:42:32,719
Speaker 3: I think, yeah, I don't think there's anything that you

911
00:42:32,840 --> 00:42:37,080
Speaker 3: can like, there's nothing that's going to like carry you

912
00:42:37,160 --> 00:42:39,520
Speaker 3: can do all those things to train your the weight

913
00:42:39,600 --> 00:42:42,040
Speaker 3: of it, just pulling down something that you have to

914
00:42:42,120 --> 00:42:44,640
Speaker 3: do it. Yeah, you just kind of kind of time

915
00:42:44,719 --> 00:42:48,840
Speaker 3: undertention build that position up. Obviously, if you feel like

916
00:42:48,960 --> 00:42:55,600
Speaker 3: your traps are extremely tight and just stay tight, like

917
00:42:56,480 --> 00:43:00,360
Speaker 3: try to get some length to those like like like

918
00:43:00,480 --> 00:43:02,560
Speaker 3: I like to put a kettle. So if I'm if

919
00:43:02,600 --> 00:43:04,879
Speaker 3: I'm working on lessening my left trap. Here, I'll put

920
00:43:04,880 --> 00:43:07,960
Speaker 3: a kettlebell, a heavier kettlebell in my left arm and

921
00:43:08,040 --> 00:43:10,960
Speaker 3: then kind of take my neck through range of motion

922
00:43:11,080 --> 00:43:13,680
Speaker 3: this way to get lent there. Dig into it a

923
00:43:13,719 --> 00:43:16,160
Speaker 3: little bit with a la crossball. Don't dig into it

924
00:43:16,320 --> 00:43:19,399
Speaker 3: for twenty minutes endpoint. With a little crossball. A couple

925
00:43:19,440 --> 00:43:22,840
Speaker 3: of minutes would be plenty. If you have somebody that

926
00:43:22,920 --> 00:43:25,080
Speaker 3: you like to get massage work, yeah, get a massage

927
00:43:25,120 --> 00:43:27,200
Speaker 3: on your trap whatever it is. But you know, if

928
00:43:27,239 --> 00:43:29,640
Speaker 3: we're just talking like things that you can do, like yes,

929
00:43:29,719 --> 00:43:33,520
Speaker 3: time under tension, getting used to your pack is going

930
00:43:33,560 --> 00:43:35,600
Speaker 3: to be the best thing. Yea, and finding one that's

931
00:43:35,640 --> 00:43:36,279
Speaker 3: comfortable for you.

932
00:43:37,040 --> 00:43:39,160
Speaker 5: If you have like a day that you're going to

933
00:43:39,239 --> 00:43:42,080
Speaker 5: spend on a really long ruck, you should like take note, Okay,

934
00:43:42,239 --> 00:43:45,000
Speaker 5: my traps got fired up. Yeah, you know, ninety minutes

935
00:43:45,360 --> 00:43:47,960
Speaker 5: or three hours or whatever, so you can say, oh wow,

936
00:43:48,120 --> 00:43:51,080
Speaker 5: my traps aren't as strong as I thought. I'm going

937
00:43:51,120 --> 00:43:53,040
Speaker 5: to go train it in the gym. Yeah, you know,

938
00:43:53,200 --> 00:43:56,279
Speaker 5: retest it two three, four weeks later, like okay, I

939
00:43:56,400 --> 00:43:58,360
Speaker 5: sell improvement or we need to switch things up.

940
00:43:58,520 --> 00:44:00,359
Speaker 4: Yeah, test and retest for sure.

941
00:44:00,960 --> 00:44:04,440
Speaker 3: All right, onto the big question. Most guys have the shoulders,

942
00:44:04,960 --> 00:44:07,120
Speaker 3: you know, why why do we do so much upper body?

943
00:44:08,719 --> 00:44:11,960
Speaker 3: But also, hey, I want to be able to draw

944
00:44:12,200 --> 00:44:15,080
Speaker 3: a pull more back on my bow. I can speak

945
00:44:15,120 --> 00:44:18,600
Speaker 3: to this because uh, I switched from right handed to

946
00:44:18,840 --> 00:44:21,040
Speaker 3: left handed because I was having so much shoulder pain

947
00:44:22,160 --> 00:44:25,279
Speaker 3: on my stabilizing side when I was when I was

948
00:44:25,360 --> 00:44:28,520
Speaker 3: right handed. Yea, my left shoulder. I've got some some

949
00:44:28,719 --> 00:44:31,160
Speaker 3: war injuries and a lot of stuff going on. There's yeah,

950
00:44:31,200 --> 00:44:33,600
Speaker 3: there's a couple of tears near full thickness tears, some

951
00:44:33,760 --> 00:44:34,239
Speaker 3: ten of notes.

952
00:44:34,360 --> 00:44:36,480
Speaker 4: It wasn't from the bow. It was not from the bow, but.

953
00:44:36,640 --> 00:44:40,279
Speaker 3: Every fall my shoulder would get flared up just from

954
00:44:40,360 --> 00:44:44,440
Speaker 3: being in this position, and you know, not having I

955
00:44:44,600 --> 00:44:47,799
Speaker 3: was in competition mode for years, not rehab, prehab mode,

956
00:44:47,880 --> 00:44:50,879
Speaker 3: not really worrying about you know, there's things I could

957
00:44:50,920 --> 00:44:52,680
Speaker 3: go back and change those that those are probably the

958
00:44:52,719 --> 00:44:55,359
Speaker 3: only things that I would be smarter on warming up

959
00:44:55,480 --> 00:44:56,520
Speaker 3: and rehab and prehab.

960
00:44:56,640 --> 00:44:58,200
Speaker 4: So do as I say, not as I did.

961
00:44:58,920 --> 00:45:01,360
Speaker 3: But I also just switched left handed to mitigate that

962
00:45:01,480 --> 00:45:03,799
Speaker 3: because the draw was fine. Now I think I could

963
00:45:03,800 --> 00:45:05,600
Speaker 3: actually shoot right handed and be fine, but I'm so

964
00:45:05,800 --> 00:45:07,680
Speaker 3: used to I've shot more arrows left handed than I

965
00:45:07,719 --> 00:45:10,919
Speaker 3: have a right hand. So I say all that to say,

966
00:45:11,719 --> 00:45:15,040
Speaker 3: do your rehab and prehab before you shoot. A lot

967
00:45:15,120 --> 00:45:17,720
Speaker 3: of the same things that we talked about with the ankle,

968
00:45:18,680 --> 00:45:21,479
Speaker 3: you know, getting the range of motion, challenging the range

969
00:45:21,480 --> 00:45:27,880
Speaker 3: of motion with strength, stability, you know, extension both sides,

970
00:45:28,600 --> 00:45:30,759
Speaker 3: draw or you know, pulling both sides. We do a

971
00:45:30,800 --> 00:45:32,359
Speaker 3: lot of pull ups, We do a lot of vent

972
00:45:32,400 --> 00:45:34,440
Speaker 3: over rows, We do a lot of just different types

973
00:45:34,480 --> 00:45:37,520
Speaker 3: of rows, because you do need to be able to

974
00:45:37,640 --> 00:45:40,160
Speaker 3: push into that bow while also pulling against But we

975
00:45:40,200 --> 00:45:41,960
Speaker 3: all want to have balance on both of those sides.

976
00:45:43,480 --> 00:45:46,280
Speaker 3: So I think activation those types of things are very crucial.

977
00:45:46,320 --> 00:45:49,080
Speaker 3: And I think not just from a bow perspective. I

978
00:45:49,120 --> 00:45:50,680
Speaker 3: think we get caught up in Oh, I got to

979
00:45:50,719 --> 00:45:52,640
Speaker 3: get my ankles and my hips and my knees, but

980
00:45:52,760 --> 00:45:54,840
Speaker 3: my upper body. I want to keep it small and

981
00:45:55,120 --> 00:45:58,520
Speaker 3: you know whatever. But when we fall what catches us?

982
00:45:59,160 --> 00:46:01,120
Speaker 3: And I can say the year that I had that

983
00:46:01,200 --> 00:46:04,759
Speaker 3: shoulder injury, when I fell, there was no catch. I

984
00:46:04,800 --> 00:46:09,520
Speaker 3: would just fall fall, just bear it and and roll

985
00:46:10,040 --> 00:46:12,320
Speaker 3: and to be ready for that. And that's where that

986
00:46:12,440 --> 00:46:14,400
Speaker 3: speed stuff kind of comes in, is you've got to

987
00:46:14,440 --> 00:46:17,719
Speaker 3: be able to quickly you decelerate and and.

988
00:46:18,080 --> 00:46:20,560
Speaker 4: You know work on some of that explosion type. So yeah,

989
00:46:20,640 --> 00:46:23,960
Speaker 4: I said all that for you to take over. Thank you.

990
00:46:24,239 --> 00:46:26,040
Speaker 4: It's beautifully uh.

991
00:46:27,360 --> 00:46:29,239
Speaker 3: I mean it's kind of like the what we talked

992
00:46:29,239 --> 00:46:33,160
Speaker 3: about before too, about like balancing both sides, Like because drawing.

993
00:46:32,920 --> 00:46:35,400
Speaker 4: On your bow is very one sided.

994
00:46:35,560 --> 00:46:37,600
Speaker 3: Now both sides are having to work, but kind of

995
00:46:38,080 --> 00:46:41,400
Speaker 3: way pressing when it's pulling. Yeah, so working like your

996
00:46:41,480 --> 00:46:46,840
Speaker 3: shoulder joint is just inherently a very unstable joint, Like

997
00:46:46,960 --> 00:46:48,520
Speaker 3: a lot of people give the example of like a

998
00:46:48,560 --> 00:46:51,280
Speaker 3: golf ball and a tee compared to like your hip socket,

999
00:46:51,320 --> 00:46:54,120
Speaker 3: which is a ball and socket joint too, but your

1000
00:46:55,239 --> 00:46:57,400
Speaker 3: the ball and socket and your hip is more closed

1001
00:46:57,440 --> 00:47:00,799
Speaker 3: around to where your shoulder is more or like there's

1002
00:47:00,920 --> 00:47:05,560
Speaker 3: way more room for movement there, right, And so that's

1003
00:47:05,840 --> 00:47:08,719
Speaker 3: that's why you can take your shoulder through so much

1004
00:47:08,840 --> 00:47:12,279
Speaker 3: degree of motion compared to your hip. And so with

1005
00:47:12,440 --> 00:47:16,520
Speaker 3: that being said, you're gonna have instability within that joint,

1006
00:47:16,960 --> 00:47:20,160
Speaker 3: especially if you don't train stability, right, so kind of

1007
00:47:20,200 --> 00:47:22,920
Speaker 3: what you're saying, and now, training stability can be a

1008
00:47:23,000 --> 00:47:26,600
Speaker 3: lot of different things, right, Yes, doing shoulder single arm

1009
00:47:26,600 --> 00:47:30,480
Speaker 3: shoulder presses or even double arm barbel shoulder presses. There

1010
00:47:30,640 --> 00:47:35,719
Speaker 3: is a stability component to that, right, But actually like

1011
00:47:36,080 --> 00:47:38,160
Speaker 3: time undertens kind of like we've talked about with the

1012
00:47:38,200 --> 00:47:40,840
Speaker 3: knees and with the hips, like getting yourself under tension

1013
00:47:40,920 --> 00:47:43,759
Speaker 3: with your shoulder, like like who knows how long you're

1014
00:47:43,800 --> 00:47:46,439
Speaker 3: gonna have to sit there and draw on an elk

1015
00:47:46,560 --> 00:47:48,959
Speaker 3: or whatever it is that you're hunting, Like you're gonna

1016
00:47:49,000 --> 00:47:53,320
Speaker 3: have to be there for maybe a minute, right, And

1017
00:47:53,400 --> 00:47:56,120
Speaker 3: so being able to have that stability and hold that position.

1018
00:47:56,680 --> 00:48:00,360
Speaker 3: So while one arm is stabilizing, right, that's going to

1019
00:48:00,400 --> 00:48:02,879
Speaker 3: be your stabilizing arm. The other one is drawling back,

1020
00:48:02,960 --> 00:48:05,880
Speaker 3: and so you've got to have post heer rotator cuff strength.

1021
00:48:05,920 --> 00:48:10,720
Speaker 3: Through that, you've got to have scapular stability, scapular strength,

1022
00:48:10,800 --> 00:48:15,600
Speaker 3: So mid trap, rhomboids, lower trap, all those muscles that

1023
00:48:15,719 --> 00:48:19,080
Speaker 3: stabilize your scap and then serratus anterior all these like

1024
00:48:19,880 --> 00:48:23,040
Speaker 3: muscles that control your scap movement or what's going to

1025
00:48:23,080 --> 00:48:26,960
Speaker 3: be super important. And I think it is something that

1026
00:48:27,080 --> 00:48:29,040
Speaker 3: we just kind of like, I'm gonna do a couple

1027
00:48:29,080 --> 00:48:31,319
Speaker 3: of bad pull aparts and do a couple of arm

1028
00:48:31,360 --> 00:48:33,240
Speaker 3: swings or something and then I'll get into my shoulder

1029
00:48:33,280 --> 00:48:37,920
Speaker 3: stuff and they need a little bit more love than that.

1030
00:48:38,560 --> 00:48:40,040
Speaker 3: They get over worked so easily.

1031
00:48:40,440 --> 00:48:44,680
Speaker 1: Yeah, I use this idea with shoot my bow. And

1032
00:48:44,760 --> 00:48:48,680
Speaker 1: then also like with athletes going to compete. So in

1033
00:48:48,800 --> 00:48:52,160
Speaker 1: the deep let's talk deep deep off season, we're gonna

1034
00:48:52,200 --> 00:48:55,360
Speaker 1: warm up and prehab and do everything we can to

1035
00:48:55,480 --> 00:48:59,080
Speaker 1: make the workout session feel good. And if it doesn't,

1036
00:48:59,080 --> 00:49:01,080
Speaker 1: then like then you can go back and do more

1037
00:49:01,120 --> 00:49:02,600
Speaker 1: of that prehap stuff. Because you're so deep in the

1038
00:49:02,680 --> 00:49:04,520
Speaker 1: off season, it doesn't really matter if I if I

1039
00:49:04,600 --> 00:49:07,200
Speaker 1: need to skip the working sets, we'll say to do

1040
00:49:07,360 --> 00:49:09,440
Speaker 1: more of that moral activation to kind of hammer out

1041
00:49:09,440 --> 00:49:11,279
Speaker 1: the things that work for me. I'll do that, and

1042
00:49:11,360 --> 00:49:14,359
Speaker 1: then the closer I get to that sports specific time,

1043
00:49:14,440 --> 00:49:16,600
Speaker 1: whether it is a competition or whether it is to hunting,

1044
00:49:17,400 --> 00:49:20,000
Speaker 1: I peel back some of that warm up prehab stuff

1045
00:49:20,239 --> 00:49:21,759
Speaker 1: and just leave the things that are.

1046
00:49:21,719 --> 00:49:23,200
Speaker 2: Absolutely necessary and.

1047
00:49:24,719 --> 00:49:25,200
Speaker 4: Yeah stuff.

1048
00:49:25,360 --> 00:49:27,320
Speaker 1: And then of course that's why we do that in

1049
00:49:27,400 --> 00:49:29,320
Speaker 1: the deep off season. We do that in maybe thirty

1050
00:49:29,320 --> 00:49:30,879
Speaker 1: minutes or maybe an hour if you have the time,

1051
00:49:31,239 --> 00:49:33,000
Speaker 1: and then we peel it away. And so when you

1052
00:49:33,120 --> 00:49:35,440
Speaker 1: do get out to the back country and you draw

1053
00:49:35,520 --> 00:49:37,600
Speaker 1: on an elk. You don't have to freaking warm.

1054
00:49:37,480 --> 00:49:37,840
Speaker 4: Up for you.

1055
00:49:38,160 --> 00:49:40,120
Speaker 2: That's the whole point of the whole off season, and

1056
00:49:40,239 --> 00:49:42,960
Speaker 2: so you are preparing for that opportunity. Yeah, it's the

1057
00:49:43,000 --> 00:49:43,880
Speaker 2: same thing for any of this.

1058
00:49:44,000 --> 00:49:45,480
Speaker 1: I guess you're doing all that stuff so you can

1059
00:49:45,520 --> 00:49:47,000
Speaker 1: go out there. You don't have to think about Okay, let.

1060
00:49:46,960 --> 00:49:48,880
Speaker 2: Me get my banned out and then yeah, yeah yah,

1061
00:49:49,000 --> 00:49:50,880
Speaker 2: that's let me do my air squads on me.

1062
00:49:51,280 --> 00:49:53,080
Speaker 3: But that's the hard thing about hunting too. It's like

1063
00:49:53,680 --> 00:49:55,560
Speaker 3: it could be zero to one hundred, right, you don't

1064
00:49:55,600 --> 00:49:57,640
Speaker 3: have that time to like, h I've got to get

1065
00:49:57,640 --> 00:50:00,799
Speaker 3: my rotator cuff activated before out drawl in this because like, yeah,

1066
00:50:00,840 --> 00:50:01,600
Speaker 3: we can't do that everybody.

1067
00:50:01,600 --> 00:50:03,640
Speaker 2: It's all reactive pretty much everything.

1068
00:50:03,400 --> 00:50:06,160
Speaker 3: But we should. You should want to get your body

1069
00:50:06,239 --> 00:50:10,000
Speaker 3: to the position where you can. I've already done all

1070
00:50:10,040 --> 00:50:12,160
Speaker 3: the work that's prepared me to get there. Yeah, and

1071
00:50:12,239 --> 00:50:13,799
Speaker 3: I know when I draw on this thing, like I'm

1072
00:50:13,800 --> 00:50:14,560
Speaker 3: going to be ready to go.

1073
00:50:14,760 --> 00:50:19,080
Speaker 2: Yeah, one arrow right over one hundred arrow, yeah, yeah, exactly,

1074
00:50:19,120 --> 00:50:19,720
Speaker 2: yeah exactly.

1075
00:50:20,239 --> 00:50:21,680
Speaker 4: And I guess that's the other part.

1076
00:50:21,600 --> 00:50:24,359
Speaker 3: Too, is like trying to shoot before you go out too. Yeah,

1077
00:50:24,480 --> 00:50:27,120
Speaker 3: if you can, you know, I say that and I

1078
00:50:27,239 --> 00:50:27,800
Speaker 3: rarely do it.

1079
00:50:27,960 --> 00:50:28,840
Speaker 4: Yeah, but even like.

1080
00:50:30,560 --> 00:50:32,239
Speaker 3: Or in the middle of the day, if you come

1081
00:50:32,280 --> 00:50:34,440
Speaker 3: back to camp, those types of things you can do.

1082
00:50:35,880 --> 00:50:39,120
Speaker 3: What are some, I guess just some high level stability

1083
00:50:39,200 --> 00:50:41,520
Speaker 3: things you can do from your shoulder. I'm thinking overhead

1084
00:50:41,640 --> 00:50:45,040
Speaker 3: carries with the dumbbell, the bottoms of kettle bell holds,

1085
00:50:45,040 --> 00:50:48,839
Speaker 3: bottoms up kettlebell, the ninety ninety hold are some stability things.

1086
00:50:48,840 --> 00:50:50,800
Speaker 3: If you want to get a bamboo bar, bamboo bars

1087
00:50:50,800 --> 00:50:53,160
Speaker 3: are great, great for everything.

1088
00:50:53,320 --> 00:50:57,279
Speaker 4: Yeah, you can do it with a PVC pipe on

1089
00:50:57,440 --> 00:50:57,880
Speaker 4: each end.

1090
00:50:57,960 --> 00:50:59,680
Speaker 3: So if you take a PVC pipe and you're holding

1091
00:50:59,719 --> 00:51:02,440
Speaker 3: it right in the middle, I'll put like a light

1092
00:51:02,560 --> 00:51:05,080
Speaker 3: kettlebell with like a band through it on either side,

1093
00:51:05,680 --> 00:51:07,600
Speaker 3: and then you can do presses with that. And I

1094
00:51:07,680 --> 00:51:11,960
Speaker 3: mean it gets wabbly. Now, be careful because there is

1095
00:51:12,360 --> 00:51:13,640
Speaker 3: a risk of it falling off.

1096
00:51:15,040 --> 00:51:15,759
Speaker 4: Be smart with it.

1097
00:51:15,880 --> 00:51:17,719
Speaker 3: Do not go super heavy with that. And also I

1098
00:51:17,719 --> 00:51:20,560
Speaker 3: don't want the PVC pipe to break in half. That'd

1099
00:51:20,600 --> 00:51:23,200
Speaker 3: be another thing. But if you want to do strength

1100
00:51:23,360 --> 00:51:25,680
Speaker 3: stuff with that, then you need a bamboo bar if

1101
00:51:25,719 --> 00:51:28,920
Speaker 3: you but if you're doing lightweight time under tension, just

1102
00:51:29,000 --> 00:51:31,400
Speaker 3: work on like same thing. We talked about before, like

1103
00:51:32,040 --> 00:51:35,040
Speaker 3: you want your shoulder to be burning when you're doing that,

1104
00:51:35,239 --> 00:51:37,800
Speaker 3: Like it should be very difficult. One of the idea

1105
00:51:37,920 --> 00:51:41,800
Speaker 3: is the kettlebells are oscillating, and so you're having you're stable,

1106
00:51:42,160 --> 00:51:45,200
Speaker 3: all those muscles in your shoulder having to work together

1107
00:51:45,320 --> 00:51:48,399
Speaker 3: at the same time. It's just as you're pressing out

1108
00:51:48,440 --> 00:51:50,600
Speaker 3: into that position, like all those muscles have.

1109
00:51:50,680 --> 00:51:51,360
Speaker 4: To work together.

1110
00:51:51,960 --> 00:51:54,360
Speaker 3: And where people get into trouble with their shoulder is

1111
00:51:54,440 --> 00:51:58,160
Speaker 3: that really this upper trap wants to take over for

1112
00:51:58,200 --> 00:52:00,000
Speaker 3: a lot of things. So we get this like elevation

1113
00:52:00,400 --> 00:52:02,839
Speaker 3: of the scap and you run out of room.

1114
00:52:03,400 --> 00:52:06,000
Speaker 4: Yeah. Stuff.

1115
00:52:06,239 --> 00:52:10,840
Speaker 3: So that's what we call impingement. Is like underneath your chromium,

1116
00:52:10,920 --> 00:52:14,040
Speaker 3: that bony part of your shoulder, there's a rotator cuff

1117
00:52:14,080 --> 00:52:16,480
Speaker 3: muscle that runs right underneath that. And if you're constantly

1118
00:52:16,719 --> 00:52:19,600
Speaker 3: here shrugging when you're doing like stability work or just

1119
00:52:19,640 --> 00:52:24,040
Speaker 3: shoulder exercises, that it gets pissed off.

1120
00:52:24,280 --> 00:52:24,480
Speaker 4: Yeah.

1121
00:52:24,640 --> 00:52:28,440
Speaker 3: For lack of a better term, thank you just don't uh,

1122
00:52:29,600 --> 00:52:31,400
Speaker 3: but yeah, I mean that's and that's what happens. So

1123
00:52:31,480 --> 00:52:35,080
Speaker 3: working on like scapular positioning, now you know you can

1124
00:52:35,160 --> 00:52:37,959
Speaker 3: go down in the rabit hole like scapular dyskinesis, which

1125
00:52:38,160 --> 00:52:40,600
Speaker 3: some people believe in, some people don't believe in, Like

1126
00:52:41,120 --> 00:52:44,000
Speaker 3: and I kind of fall somewhere in the middle. I'm like, hey,

1127
00:52:44,080 --> 00:52:48,279
Speaker 3: if there's an obvious something going on with your scap positioning, yeah,

1128
00:52:48,320 --> 00:52:49,960
Speaker 3: we need to fix that and get it better. Is

1129
00:52:50,000 --> 00:52:51,360
Speaker 3: it one hundred percent the reason?

1130
00:52:51,920 --> 00:52:52,399
Speaker 4: Who knows?

1131
00:52:52,840 --> 00:52:52,960
Speaker 2: Right?

1132
00:52:53,200 --> 00:52:56,080
Speaker 4: But I know, I know.

1133
00:52:57,920 --> 00:53:00,840
Speaker 3: But it's like, you know, kind of like that program

1134
00:53:01,040 --> 00:53:03,800
Speaker 3: that positions that you do, like the a'sts wise with

1135
00:53:03,960 --> 00:53:07,120
Speaker 3: your scaps, like getting those things working and taking them

1136
00:53:07,160 --> 00:53:10,200
Speaker 3: through a range of motion to strengthen all all the

1137
00:53:10,239 --> 00:53:12,520
Speaker 3: way around your uh, your shoulder blade.

1138
00:53:13,080 --> 00:53:14,200
Speaker 4: Yeah, it's gonna be.

1139
00:53:14,160 --> 00:53:17,840
Speaker 2: Super pretty much, i'd say every week, yeah on the programming.

1140
00:53:17,960 --> 00:53:18,120
Speaker 4: Yeah.

1141
00:53:18,160 --> 00:53:20,200
Speaker 3: Yeah, So I would say in the gym you need

1142
00:53:20,280 --> 00:53:23,320
Speaker 3: to be able to press more and pull more to

1143
00:53:23,440 --> 00:53:26,120
Speaker 3: be able to pull your bow back. However, it is

1144
00:53:26,320 --> 00:53:30,440
Speaker 3: such a specialized skill and a movement pattern that you

1145
00:53:30,520 --> 00:53:33,239
Speaker 3: can't really replicate. One of the best ways to do

1146
00:53:33,320 --> 00:53:35,520
Speaker 3: it is whatever your boat. You know, say you have

1147
00:53:35,960 --> 00:53:38,960
Speaker 3: a seventy five pound draw bow and it's cranked down

1148
00:53:39,120 --> 00:53:43,440
Speaker 3: three turns, shoot and then the next week turn it

1149
00:53:44,280 --> 00:53:46,200
Speaker 3: and then you're gonna obviously your sight tape and all

1150
00:53:46,200 --> 00:53:47,319
Speaker 3: that stuff's gonna get messed up.

1151
00:53:47,360 --> 00:53:48,800
Speaker 4: So do this in the off season. Don't do this

1152
00:53:49,320 --> 00:53:54,719
Speaker 4: during the season. If you like you're just work oh,

1153
00:53:54,920 --> 00:53:55,239
Speaker 4: there you go.

1154
00:53:56,680 --> 00:53:58,840
Speaker 5: Target is three to four feet in front of you.

1155
00:53:58,920 --> 00:54:00,799
Speaker 5: You're not trying to aim straight up.

1156
00:54:01,800 --> 00:54:05,600
Speaker 3: Working that strength right and in that position, and so

1157
00:54:05,760 --> 00:54:08,600
Speaker 3: you know, slowly cranking that bow up to where it's

1158
00:54:08,640 --> 00:54:10,960
Speaker 3: going to shoot harder or faster, faster and faster, and

1159
00:54:11,080 --> 00:54:12,200
Speaker 3: that that draw gets.

1160
00:54:12,000 --> 00:54:15,200
Speaker 4: Harder, harder and harder. And it's just a simple overload principle,

1161
00:54:15,360 --> 00:54:17,680
Speaker 4: you know. Like in all of this, there's so.

1162
00:54:17,880 --> 00:54:21,080
Speaker 3: Much, so many different training philosophies and so many different

1163
00:54:21,280 --> 00:54:24,759
Speaker 3: like west side and conjugate and you know, but one

1164
00:54:24,800 --> 00:54:28,800
Speaker 3: of the most simple and tried and true is simple overload.

1165
00:54:29,000 --> 00:54:30,440
Speaker 2: Aggressive over aggressive overload.

1166
00:54:30,440 --> 00:54:32,600
Speaker 3: If it gets too easy, they get a little bit

1167
00:54:32,640 --> 00:54:34,840
Speaker 3: more difficult, challenge it in different ways. And so in

1168
00:54:35,000 --> 00:54:38,239
Speaker 3: all these things, that's that would rain true. You don't

1169
00:54:38,239 --> 00:54:41,440
Speaker 3: have to do all these fancies like and and it

1170
00:54:41,520 --> 00:54:44,960
Speaker 3: works days it's gonna feel like a million pounds, and

1171
00:54:45,160 --> 00:54:47,279
Speaker 3: just get it done, get done what you can get done.

1172
00:54:47,880 --> 00:54:50,239
Speaker 3: You know, don't get super discouraged on a day where

1173
00:54:50,239 --> 00:54:52,360
Speaker 3: you walking you're like, man, I am beat up. Just

1174
00:54:52,440 --> 00:54:55,719
Speaker 3: get something done consistently and you'll be better for it.

1175
00:54:55,760 --> 00:54:58,040
Speaker 1: I'd say for all of these, for any exercise, for

1176
00:54:58,080 --> 00:54:59,880
Speaker 1: any of the joints, I'd say a good rule of

1177
00:55:00,320 --> 00:55:01,840
Speaker 1: you can correct me if I'm wrong, is like an

1178
00:55:02,440 --> 00:55:07,320
Speaker 1: eight out of ten difficulty discomfort not painful.

1179
00:55:07,000 --> 00:55:10,560
Speaker 2: Yeah, not painful. We're looking for like a you know,

1180
00:55:10,680 --> 00:55:12,680
Speaker 2: the difference in you have to be honest with yourself.

1181
00:55:12,680 --> 00:55:15,640
Speaker 1: You know the difference of something that is discomfort, a

1182
00:55:15,719 --> 00:55:18,880
Speaker 1: good discomfort versus like a painful discomfort. If it starts

1183
00:55:18,880 --> 00:55:21,520
Speaker 1: to get painful, stop, If it's deep in the joint,

1184
00:55:21,920 --> 00:55:22,520
Speaker 1: don't do it.

1185
00:55:22,640 --> 00:55:22,839
Speaker 4: Yeah.

1186
00:55:23,040 --> 00:55:25,719
Speaker 1: But if it is memory, if it's like a don't

1187
00:55:25,800 --> 00:55:30,360
Speaker 1: yeah memory. But if it's more muscle and even a

1188
00:55:30,400 --> 00:55:33,160
Speaker 1: little bit of tendon discomfort, we're looking for that.

1189
00:55:33,280 --> 00:55:34,800
Speaker 2: We're looking for deep joint.

1190
00:55:35,160 --> 00:55:35,359
Speaker 4: Yeah.

1191
00:55:36,120 --> 00:55:38,279
Speaker 3: A lot of people that I work with, I'll tell them,

1192
00:55:38,360 --> 00:55:40,399
Speaker 3: and this kind of goes with that twenty four hour rule.

1193
00:55:40,480 --> 00:55:43,640
Speaker 3: It's like if we're working because they've done studies to

1194
00:55:43,680 --> 00:55:46,759
Speaker 3: where they've taken groups of people that they do the

1195
00:55:46,800 --> 00:55:50,720
Speaker 3: same exercises, they have similar injuries, and they'll do like, Okay,

1196
00:55:50,800 --> 00:55:53,120
Speaker 3: this group when you train or when you do your

1197
00:55:53,160 --> 00:55:56,000
Speaker 3: rehab stuff, you have to have zero out of ten pain.

1198
00:55:56,640 --> 00:55:58,360
Speaker 3: Then they'll have this group over here is like you

1199
00:55:58,480 --> 00:56:00,680
Speaker 3: can have like up to a four hour of ten pain.

1200
00:56:01,320 --> 00:56:03,080
Speaker 3: The group that did the four out of ten pain

1201
00:56:03,320 --> 00:56:06,560
Speaker 3: got better and had better results than the people that

1202
00:56:06,640 --> 00:56:08,680
Speaker 3: aren't training through a little bit of pain. So with

1203
00:56:08,800 --> 00:56:10,919
Speaker 3: that being said, that doesn't mean like, yes we're training

1204
00:56:10,960 --> 00:56:12,719
Speaker 3: through an eight, nine to ten out of ten pain.

1205
00:56:13,080 --> 00:56:19,920
Speaker 3: You're crying, but some discomfort, Yeah, while you're rehabbing, something

1206
00:56:20,960 --> 00:56:24,000
Speaker 3: is good, right, necessary, and you just you just have

1207
00:56:24,120 --> 00:56:25,040
Speaker 3: to be smart with that.

1208
00:56:25,360 --> 00:56:27,480
Speaker 4: It's like, okay, can I push through this?

1209
00:56:27,760 --> 00:56:29,600
Speaker 3: Is this gonna And that's where the twenty four hours

1210
00:56:29,719 --> 00:56:32,000
Speaker 3: doesn't hurt tomorrow. If it hurts more tomorrow, I probably

1211
00:56:32,200 --> 00:56:33,719
Speaker 3: probably did a little bit too much. Well, back off

1212
00:56:33,840 --> 00:56:37,120
Speaker 3: just a little bit. But as you do that, that's

1213
00:56:37,719 --> 00:56:41,040
Speaker 3: that's where you'll progressively overload that position. It'll get stronger

1214
00:56:41,040 --> 00:56:42,960
Speaker 3: and stronger and stronger, and it'll feel better.

1215
00:56:44,320 --> 00:56:46,760
Speaker 5: We're trying to prevent crossbill hunters in America.

1216
00:56:48,080 --> 00:56:52,120
Speaker 2: Only you can prevent cross hunters the shirt. There we go,

1217
00:56:52,960 --> 00:56:55,479
Speaker 2: all right, cool, that's good, that's great, all right.

1218
00:56:55,520 --> 00:56:59,919
Speaker 3: Thanks Anthony for sire nine Performance at nine three one perform.

1219
00:57:00,040 --> 00:57:03,759
Speaker 3: It's on Instagram one Performance Therapy Therapy. Yeah, he just

1220
00:57:03,800 --> 00:57:06,160
Speaker 3: got puts out some pretty good stuff on there, some

1221
00:57:06,239 --> 00:57:10,120
Speaker 3: of the stuff. And let's just say if like, if

1222
00:57:10,160 --> 00:57:14,840
Speaker 3: anybody has specific questions, like they can ask UH to

1223
00:57:14,960 --> 00:57:18,600
Speaker 3: Mayhem hunt or they can message us on at nine

1224
00:57:18,640 --> 00:57:22,400
Speaker 3: three one Performance Therapy on Instagram and maybe we'll put

1225
00:57:22,400 --> 00:57:24,600
Speaker 3: out some content stuff about what we talked about today.

1226
00:57:24,720 --> 00:57:28,600
Speaker 3: But if you've got any like specific questions, you can

1227
00:57:29,160 --> 00:57:29,760
Speaker 3: correct message.

1228
00:57:29,840 --> 00:57:32,240
Speaker 4: Yeah, wee peace,