In this episode 110 protocols
▶ 3:15 Quality Protein Intake Diet “I've spoken before on this podcast about the fact that most of us should be consuming about one gram of quality protein per pound of body weight every day.” ▷ 10:47 Ground Sitting Behaviors “So, for example, one of the things that we're huge fans of in the evening is sitting on the ground for 20 or 30 minutes. In what? Cross-layered? Squatting? Yes. Long sit, side saddle, 99. Anytime you need to fidget, fidget.” ▷ 15:18 Get Up and Down Off the Ground Daily Behaviors “So what I getting here is that everybody regardless of age should get down on the ground once a day and get up off the ground at some point You can use whatever you want to help you get up and down off the ground” ▷ 15:35 Sit-to-Stand Floor Test Behaviors “If you just do crisscross applesauce standing, you should be able to lower yourself to the ground and stand back up without using your hands. Okay, so cross the feet... and then without putting your hands down or knee down, can you stand back up?” ▷ 21:31 Standing Desk Tools “So I can stand, I have a standing desk, I have a drafting table, and I'll sit stand. I'll stand for a while, sit, stand for a while, sit.” ▷ 21:31 Drafting Table Tools “So I can stand, I have a standing desk, I have a drafting table, and I'll sit stand.” ▷ 21:34 Sit-Stand Alternation Behaviors “I'll sit stand. I'll stand for a while, sit, stand for a while, sit.” ▷ 21:38 Stool Tools “I have a stool. I like to be at a stool that's where my back is not supported.” ▷ 21:38 Backless Stool Sitting Behaviors “I have a stool. I like to be at a stool that's where my back is not supported. And so I try and vary as much as I can.” ▷ 21:49 Foot Fidget Stand Tools “I bought one of those little kick stands that goes underneath the desk from Rogue... This is a little fidget stand. And I love that thing because it reminds me to swing my foot while I'm there, even while I'm standing.” ▷ 22:49 Movement-Rich Environment Behaviors “What you've just described is what my wife would call a movement-rich environment. How do I pepper the environment with inputs so that I'm not just in a tiny movement language?” ▷ 25:51 Low-Rep Resistance Warm-Up Sets Behaviors “maybe eight repetitions just to get some blood flowing and remind my brain- Yeah, practice. What the range of motion is, right?” ▷ 27:46 Play-Based Warm-Up Behaviors “One of the things I think we have this opportunity to do is put play back into warmups.” ▷ 29:15 Medicine Ball Tools “Let's go throw the medicine ball for five minutes.” ▷ 29:15 Medicine Ball Throwing Behaviors “If you came to my gym or we came to my house now, I'd be like, let's go throw the medicine ball for five minutes. And there's no wrong way, but I want you to start to explore speed.” ▷ 31:10 Switch Sides When Re-Racking Weights Behaviors “I noticed that I was always picking up the weights and re-racking them... on the same side. So I've made a point now to switch up which side of my body I do them from.” ▷ 31:48 Staggered Stance During Curls Behaviors “What I've tried to do is correct those asymmetries... to stagger my stance during curls and then switch it each time.” ▷ 31:55 Overemphasize the Weaker Side Behaviors “Or maybe even overemphasize the weaker side.” ▷ 35:08 Change the Door Handle Side Behaviors “What you've done is just said, hey, let me change my brain. Let me open the door handle with my left side.” ▷ 36:23 Close-Grip Hang Behaviors “We're not doing enough close grip hang. We're not doing seesaw press, right?” ▷ 36:23 Seesaw Press Behaviors “We're not doing enough close grip hang. We're not doing seesaw press, right?” ▷ 36:33 Kettlebells Tools “I'm not handling enough dumbbells or kettlebells overhead.” ▷ 36:33 Handle Dumbbells or Kettlebells Overhead Behaviors “I'm not handling enough dumbbells or kettlebells overhead.” ▷ 36:33 Dumbbells Tools “I'm not handling enough dumbbells or kettlebells overhead.” ▷ 41:28 10-10-10 at 10 Behaviors “We did the 10, 10, 10 at 10, which is like 10 air squats, 10 kettlebell swings, 10 pull-ups at 10 p.m. for 10 minutes.” ▷ 41:54 Do Sets Between Daily Tasks Behaviors “You could walk out there and do sets in between making dinner.” ▷ 41:54 Barbell Tools “If you kept a bar loaded in your garage, you could walk out there and do sets in between making dinner.” ▷ 42:00 Four Swings on the Minute for 20 Minutes Behaviors “You could do Pavel's four swings on the minute for 20 minutes and at least have some exposure and loading.” ▷ 43:58 Climbing Rope Tools “He has something called rope flow that he created, and it's just a piece of climbing rope.” ▷ 43:58 Rope Flow Behaviors “He has something called rope flow that he created, and it's just a piece of climbing rope... And in five minutes of messing around, you're like, oh, I feel good.” ▷ 45:34 Shoulder Spin-Up Behaviors “If you work with me and you have shoulder pain and neck pain, you're going to get my shoulder spin up or David Weck's rope flow every day. That's part of our homework.” ▷ 45:53 Mini Trampoline Tools “Jump on a mini trampoline.” ▷ 45:53 Barbell Complex Behaviors “Pick up a barbell, do a complex.” ▷ 45:59 Breath Hold Work Behaviors “Do some breath hold work. There's a perfect place to lay on all the breath hold work.” ▷ 46:37 Exercise Bike Tools “Get on the bike. Here's something everyone can do. For five minutes, I want you to take a 10-second inhale on the bike.” ▷ 47:20 Do Not Foam Roll Lying on the Ground as a Warm-Up Behaviors “Do not lay on the ground and foam roll. Let me say that again. Do not lay on the ground and foam roll. That's the worst way to get ready for a fight ever.” ▷ 51:05 Cold Plunge Tools “Sure. I own one and you know, this sort of thing. And I think they're great for shifting your state.” ▷ 52:02 Foam Roller Tools “It can help with pain. It can restore range of motion... Lastly, I would say is that it's a wonderful tool to decrease DOMS, delayed onset muscle soreness.” ▷ 52:40 Soft Tissue Mobilization Behaviors “If I was in pain and I was about to exercise, a quick two or three minute intervention working on, let's call it desensitization of the tissues... that's a really low level into entry, safe, highly effective way for you to suddenly feel better.” ▷ 1:11:30 Pull Chin Back Repetitions Behaviors “Unless I do, you know, like, bridge my fingers together and pull my chin back a few times a day, that I'm just naturally starting to tip over forward.” ▷ 1:12:35 Iron Neck Tools “We keep the iron neck by the door and she walks in and there's a, we have a video in our family where she's doing her iron neck training.” ▷ 1:12:50 Neck Training Behaviors “I wish everyone would train their neck.” ▷ 1:14:02 Four-Way Neck Machine Tools “And then I do have a four-way neck machine where I use a plate.” ▷ 1:17:07 Take a Huge Breath to Improve Position Behaviors “Get into a position where you take a huge breath. Get to the biggest position when you take the biggest breath.” ▷ 1:30:27 Jump Rope Behaviors “Eventually, I need to challenge that floor. That's an easy way to do it... I jump rope every day and I have great range.” ▷ 1:31:58 Camel Pose Practice Behaviors “So there's that, do they call it camel pose where you reach back and grab your heels and you're supposed to look up at the ceiling?” ▷ 1:32:57 Wheel Pose Practice Behaviors “So doing things like wheel pose. Awesome.” ▷ 1:34:24 Sun Salutation Behaviors “If you've done sun salutation before, it's old school, right? It's almost like they were like, let's get this system going a little bit.” ▷ 1:34:43 Morning Spin-Up Behaviors “Hey, I want you to do one of three things in the morning. You've got 10 minutes. That's all I'm asking. Eight to 10 minutes. Hip spin-up, shoulder spin-up, or breath spin-up. Just do one of those. If your back hurts or knee hurts, you get hip spin-up.” ▷ 1:35:28 Abdominal and Pelvic Floor Mobilization Behaviors “We start mobilizing the endopelvic fascia. We just land a ball just anywhere from your pubic bone to your up to your diphoid process, but particularly belly button south.” ▷ 1:36:41 Volleyball for Abdominal/Pelvic Mobilization Tools “Instead, pull out that volleyball at home.” ▷ 1:36:43 Princess Ball Tools “Pull out that princess ball you got at Walgreens.” ▷ 1:39:36 Pull-Up Bar Tools “I'd much rather you hang from a bar and curl up.” ▷ 1:39:36 Hang from a Bar and Curl Up Behaviors “I'd much rather you hang from a bar and curl up.” ▷ 1:39:46 Anti-Rotation Work by Staggering Stance Behaviors “I do some anti-rotation work by staggering my stance when I do curls or anything else because it's a very time-efficient way to do it, making sure my belly button is staying straight.” ▷ 1:40:27 Long-Lever Trunk Training Behaviors “Do we do it long? What happens if you do it long lever? Short lever means the elbow is bent. Long lever is the elbow is straight.” ▷ 1:42:22 Spinal Engine Work Behaviors “So we call that work... spinal engine work. Putting PVC, side bending, playing with the different shapes.” ▷ 1:42:27 PVC Pipe Tools “Putting PVC, side bending, playing with the different shapes.” ▷ 1:43:26 Add Rotation to Hanging Leg Raises Behaviors “What happened if you brought your right foot to your left hand and you started adding in a rotation to that and suddenly you're like, I suck at this.” ▷ 1:49:34 Heavy Weightlifting Behaviors “But most important is everyone needs to weight lift, period. And it's not light, two pink dumbbells. It's real heavy weightlifting.” ▷ 1:50:59 80/10/5/5 Intensity Distribution Behaviors “80% of your workouts, Andrew, he said, are going to be at 80% of what you could do that day... 10% are going to be at 90% intensity... 5% are going to be at 95%. And 5% across the year are going to be maximum 100% everything you can give.” ▷ 1:53:15 Leave Reps in Reserve Behaviors “be sore when you leave the gym, Remember that Like there were people who would talk about hey leave some reps in reserve” ▷ 1:53:32 Grease the Groove Behaviors “Grease the groove. That's old Pavel Satsaline stuff.” ▷ 1:57:47 Assault Bike Tools “As somebody who doesn't like the elliptical or stationary bike but loves the assault bike... high physiology low skill.” ▷ 1:58:02 Echo Bike Tools “The Rogue Echo Bike is even worse than the Assault Bike.” ▷ 1:58:54 SkiErg Tools “Yeah, I like it much more than the skier. I'll do the skier every once in a while.” ▷ 2:03:24 Couch Stretch Behaviors “So a simple test we do is called the couch stretch... And then I want you to see if you can squeeze your butt in that position.” ▷ 2:03:36 Wall for Couch Stretch Tools “All you need to do is face a wall and turn away from the wall... You're going to put one of your knees in the corner.” ▷ 2:04:45 Couch for Couch Stretch Tools “I called the couch dress because I created this thing a long time ago and I created it on the couch for my young athletes while they were watching TV, right?” ▷ 2:07:19 Rear-Foot Elevated Split Squat Behaviors “Rear foot elevated split squat, ding, ding, ding, ding. We start to get there, right?” ▷ 2:07:31 Lunges Behaviors “A big lunge is a good example, forward lunge, back lunge.” ▷ 2:09:05 Overhead Press Behaviors “I love pressing. I think overhead pressing is the bee's knees. It's one of my non-negotiables.” ▷ 2:09:13 Box Tools “If I take your front foot and put it up on a box...” ▷ 2:14:49 Kipping Pull-Ups Behaviors “I love strict pull-ups. I do more strict pull-ups than you can imagine, but if you can't kip, but there's something around with you.” ▷ 2:14:49 Strict Pull-Ups Behaviors “I love strict pull-ups. I do more strict pull-ups than you can imagine.” ▷ 2:15:16 Jumping Behaviors “There's an old saying out of the Soviet system, when you stop jumping, you start dying.” ▷ 2:21:35 Use the Gym to Improve Running Behaviors “I use resistance training to be able to run better, faster, further without pain for me.” ▷ 2:23:01 Weekly Running/Cardio Structure Behaviors “I like to do one long rucker run per week.” ▷ 2:31:25 Sprint Once Per Week Behaviors “One of the things that we do in our programming for adults is I make you sprint once a week, like sprint... But I'm going to put you on a bike. I'm going to put you in control. And I'm going to see what your peak wattage is, that sprinting.” ▷ 2:33:36 Use Workout Time for Concentration Behaviors “Listening to an entire album or podcast or book chapters in sequence, I think is, if I may, far more valuable than allowing oneself the opportunity to text and be on social media during a workout.” ▷ 2:43:22 Use Massage or Self-Massage Before Bed Behaviors “We like to put the soft tissue work before we go to bed... No one's doing anything productive in the 10 minutes before they go to the bedroom.” ▷ 2:45:50 Use Heat Rather Than Ice for Injuries Behaviors “You were one of the first people to point out to me that for injuries, oftentimes it's better to perfuse the tissue and that heat sometimes perhaps is the more favorable tool if you had to pick one.” ▷ 2:46:20 Cold Exposure Away From Strength/Hypertrophy Training Behaviors “If your goal is bigger muscles and getting stronger, don't do immersion-based deliberate cold exposure in the six to eight hours after your training... If there is a performance concern, we try to put it as far away from training as we can.” ▷ 2:48:29 Sleep 8 Hours During Injury Recovery Behaviors “When we are talking about anyone after surgery or injury, our benchmark in the line in the sand is eight hours of laying in bed without looking at your phone. That's minimum.” ▷ 2:51:21 NMES Device Tools “When we get people on non-fatiguing muscle contraction, NMES devices like the H-wave or something like that...” ▷ 2:51:35 Sauna Tools “I do. I love the sauna... If there's anything I do, I sauna a lot.” ▷ 2:52:24 Use Heat for Stress Resilience Training Behaviors “I find that if I get the sauna uncomfortably hot and then force myself to breathe super slowly only through my nose... and I just do that for, you know, 10, 15 minutes, that it's wonderful stress resilience training.” ▷ 2:53:23 Sauna Hat or Cap Tools “And I wear the cap so those higher heats don't register to the brain.” ▷ 2:53:46 Contrast Sauna and Cold Behaviors “And one of the reasons I love the cold so much... is that I can get back in the sauna... I try to do it once a week. Sauna, cold, sauna, cold, sauna, cold.” ▷ 2:54:34 Use Heat and Cold Tolerance as Readiness Measures Behaviors “One of the things I like about the heat and the cold is that it informs me about my readiness state... My heat tolerance drops dramatically and so does my cold tolerance.” ▷ 2:54:38 Use CO2 Tolerance as a Readiness Measure Behaviors “Just like my CO2 tolerance, my breath holds are very short when I'm stressed and under-recovered.” ▷ 2:55:00 Make It a 70% Day When Readiness Is Low Behaviors “I'm like, huh, another piece of data that says maybe I need to make it a 70% day in the gym and move. I don't have to take a day off.” ▷ 2:57:50 Kava Diet “Some of my New Zealand teams have a kava... sometimes they'll share, have a kava ceremony and drink a little kava and then jump in the sauna.” ▷ 2:58:26 Fruit and Protein Before Leaving the House Diet “I try to eat a fruit and some protein before I get out the door.” ▷ 2:58:26 Walk All Day Long Behaviors “I get up and move my body and I try to eat a fruit and some protein before I get out the door and I walk all day long and I try not to sit in one place for a long period of time.” ▷ 2:58:43 Get Sunlight Behaviors “You walked, you got sunlight, you know what I mean?” ▷ 3:02:42 Use a Tablecloth to Increase Intake in Athletes Behaviors “I found out that putting food on a table with a tablecloth increased calories.” ▷ 3:03:46 Fruits and Vegetables Intake Diet “If I get 800 grams of fruits and vegetables... it changed everything because suddenly I was like, oh my God, I got to eat more food.” ▷ 3:05:04 Use Fruit to Crowd Out Sweets Diet “Starbucks cookie, delicious... 300 calories. A pound of cherries is 230 calories... A pound of melon, what is it, like 220 calories?” ▷ 3:08:51 Do Not Start Body Recomp with a Fast Behaviors “There are so many fitness things out there where they start with a fast or brutal calorie restriction. And I'm like, that's your jam to get people lean fast is just to slam off the calories.” ▷ 3:12:15 Eat Enough to Support Youth Athletes Diet “REDS, relative energy deficiency in sport... is where we start to see that kids are not eating enough to fuel activity and their growing body simultaneously.” ▷ 3:14:39 Creatine Supplements “I've been taking it for years... most of the time I'm taking five to 10 grams a day. Okay... She gets creatine every day.” ▷ 3:16:20 Whey Protein Supplements “Like whey protein. It's just a protein replacement. High quality, high protein to calorie ratio.” ▷ 3:16:28 Vegetarian Protein Powder Supplements “If you don't handle whey, like my athletes, I'm like, let me introduce you to these vegetarian proteins.” ▷ 3:16:39 Omega-3 Supplements “For Caroline, she gets omegas at night because she doesn't want to have any accidental fish burp at school... She gets an omega every day.” ▷ 3:17:18 Vitamin D Supplements “and there's good research. I think Dan Garner had a great piece just talking about vitamin D supplementation in the military and the decrease of risk of fractures in the foot just with vitamin D.” ▷ 3:17:37 Multivitamin Supplements “I take a good multi because I'm like, I'm just going to cover the basis, you know?” ▷ 3:17:43 Get a Blood Panel Behaviors “Have you had a blood panel? How are your vitamin B levels? Is there anything we need to do based on your environment or your genetics?” ▷ 3:18:06 CoQ10 Supplements “I was like, better take some CoQ10 with that. It's an experiment I'm running.” ▷ 3:18:46 B Vitamins Supplements “J-Star has a mutated MTFHR gene... And so we are always watching B vitamins for her.”