Functional Bodybuilding Part Two w/ Marcus Filly
My man Marcus Filly is back on the show for his third episode. We got into the concept of functional bodybuilding the first time around, but now we dig deeper into this style of training. Sounds like a catchy term at first, but it’s really the revival of a mindset. A way of thinking about your fitness. You don’t want to miss this one. We also talk about life with his 6-week old daughter, Noa, and the possibilities of him balding.
Marcus pursued a collegiate soccer career at UC Berkeley, where he discovered his passion for what strength training can truly do. He has competed at the Crossfit Games 3x as an Individual and 3x in the Team division. He is the captain of Phoenix Rise, the GRID league champions of 2016. Marcus is also the founder of the supplement company Revive Rx.
(7:05) - What is functional bodybuilding?
(12:15) - How to use and balance this style of training throughout the year for competitors vs fitness
(16:05) - Balancing out the body
(18:30) - You’ll never see bodybuilding in the Open, but here’s how it can help you get better
(20:55) - Healing process with Marcus’ shoulders
(27:15) - Using the concept of “time under tension”
(31:45) - Developing the mind-muscle connection
(39:00) - How bodybuilding posing can help you activate certain muscles
(42:40) - Programming concepts
(48:15) - Variance and progression
Resources we may have talked about:
Awaken - Online Group Program (I’m signed up btw, ready to awaken the inner hulk in me)
What Marcus eats
#17 - Functional Bodybuilding w/ Marcus Filly
#26 – Gut Health, Supplementation, and Nutrient Absorption w/ Marcus Filly
How you can connect with Marcus:
Hey, this is Marcus filly, and you're listening to the airborne mind show.
Hey guys, Misbah Haque here. Thank you so much for joining me today and welcome back to the show. So before we get started, if you've been enjoying these episodes I would love for you to head over to iTunes and leave a five-star review. It helps us out with rankings. It helps us get more and more interesting guests on the show. And most importantly, it lets me know what you think. So I get a lot of cool DMS emails, things like that. Letting me know how you are a huge fan of the show and you know, the best compliment that you can give is by heading over to iTunes, letting me know what you think, good or bad preferably five stars, but yeah, please head over to iTunes. Take a couple of minutes. I would greatly appreciate it. Now today's podcast episode is brought to you by audible.com.
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So if you sign up for any one of the free training resources, lots of cool coaching videos and warmups, things of that nature, you'll get two short emails from me per week. One is when the podcast episode drops. The second is a Roundup of all the things I found interesting throughout the week's articles, videos, and things of that nature. So once again, head over to airborne mind.com, see what's most relevant to you, and sign up today. My man, Marcus filly is back on the show and this is his third time back on. I always have such a blast chatting with him every time he comes on. And the first time we talked about functional bodybuilding, we touched on what it is, why you would want to implement it into your training, how you could implement it into your training. But we didn't deep dive too, too much on just this topic.
And the second time he came back on, we talked about gut health, supplementation, and nutrition. Now that he's back on, we're deep-diving into functional bodybuilding. And I think that he gives quite a decent amount of actionable takeaways that you could start implementing into your training right away, whether you are competitive, whether you are just doing this for fitness and you want to look good and feel good. Just conversation was just such a blast. So I hope you enjoy this one. And more importantly, hope you do something with it. Marcus, welcome to the show, man.
Elizabeth, thank you for having me. And it's always a pleasure to be back on here. Hope people are getting tired of listening to me.
No man. I still, I still to this day from that first episode, get coaches that you know, have reached out and been like, Hey, that, that episode with functional bodybuilding really made me think, and I'm starting to include some of that in my group classes and building that in. So it's really cool that we're you know, you're able to push that message out there.
Totally. I get a lot of the same stuff. I don't, people aren't reaching out to me directly, but I'll get like a Facebook or Instagram, a post. And someone saying that they included something in their group fitness class, or they added a little accessory work at the end of a training session. And it's cool. And you know, whether, honestly it may, maybe it's because the actual movements themselves look appealing to people or maybe it's the catchy phrase, functional bodybuilding that just got people excited and interested, but whatever it is I think it's great that new principles and concepts of training, or, you know, you know, getting into people's hands and, and, and at the same time, I don't, I don't pretend to be the one that invented anything. Like I'm just, these are principles that have been passed down to me from my coach and coaches before him and coaches before them. And we're just making sure that you know, we're, we're cycling through good quality information that that should be in the hands of people today.
Absolutely, man. So tell me a little bit about you know, how's Noah doing? How's the wife doing how's life? We've been through a couple of changes since we last talked. So how's life been?
So it's been, it's been, it's been wild. And for those listeners that are Noah is my daughter. Noah is not like Olsen. I mean, although I keep tabs on him, I don't really know how he's doing so much. But no, Noah is my six-week-old daughter today. Here's is her six-week birthday. And she's doing great. I mean, it's, it's funny. It's like people describe their kids, like at this stage all stages of life, it's like, Oh yeah, my baby's a little fussy or she's this or that. And she's doing what she's supposed to do. Her fussiness is only, only we really perceive that as fussiness because it disrupts our life. It's our normal patterns. So like my wife and I love to say that we're like, Oh yeah, she's, she's, you know, cranky in the evening. We're like, nah, she's just being a baby. And that w and we're, we're, we're bombed that she's a little cranky at 8:00 PM when we want to start falling asleep and she's staying up until 11 kinds of cried. So but no, she's good. And she's cute as ever. And I had two decent night leaves, but I mean, my, my definition of decent night's sleep is so different than it used to be. And the wife is good. She's hanging in there too. She's a little sleep-deprived as well, but we're finding some balance. At least
You look like you're starting to gray a little bit. Do I? My wife's,
I have I've had graze for a while, but I yeah, I think that's why I keep going with like the lighter hair looks so that it kind of just blends in.
You imagine if you, if you started balding, right. And that hairline started receding, and if you still kept the ponytail on the sides.
Yeah. I think that's, that's called the whole Cogan. Absolutely.
And I think you should, I think you should strive for that in your later years.
What am I, my cousin who has a receding hairline, he's like, it can go back as far as it wants, but the second I start to get the top spot and he's like, I'm shading it. So I think I would say I would subscribe to that.
Yeah. That's awesome, man. All right. So we're going to talk about functional bodybuilding today. Right? We've touched on this before in the first episode, but you know, we, we definitely got a more personal and just want to get to know you more, but since you've been on a couple of times, we're going to dig a little bit deeper into this stuff. So let's recap for anybody who doesn't know, you know, functional bodybuilding, it's a catchy term. Right. But what, what exactly does that kind of mean to you?
Wow. It's such a big question. I think we're going to have to go piece by piece through it. You know, it started out as just, you know, my training, my training program, my personal fitness journey started to take a different shape following the 2016 grid season. So I think we've wrapped up that season in October or late September. And I was, I was pretty banged up my shoulder was really injured and I didn't get any like diagnostics done on it, but you know, when it hurts to sleep every night and it keeps you up and it's like hard to lift over your head, something's up. Right. But rather than, you know, get diagnostics done, my coach and I just basically said, okay, we're going to keep training, but we're going to change up your training in a way that's going to allow you to allow your, you know, body to recover from a nervous system perspective, hormone perspective, as well as a, you know, functional you know, shoulder functionality and stability and perspective too.
So the look of the training started to change a lot more, you know, unilateral lifting half kneeling, you know, bottoms up kettlebell presses you know, band stability work less intensity in the training. So less three rounds for time and more, you know, move at a tempo move at a sustained effort, you know, 20 minutes of continuous work at 75% of your best. A bit more, a little bit of training and then a lot more just slow tempo, strength training things that would keep me as an athlete away from the high threshold, either lifting. So like nothing close to maximums, and then certainly nothing close to maximums for lots of reps and nothing really under too much fatigue. So, you know, those are hallmarks of doing high-intensity functional fitness, right? You're working at high levels of fatigue. You're working close to your maximums.
And by doing that, you know, you can, you can potentially develop a certain, you know, high level of fitness, but it also can put a bigger demand on your nervous system and on your body. And it could, you know, it, it can beat people down and I'm sure people can understand that. And connect with that. So functional bodybuilding was what I kind of termed what I was doing at the time, cause I was staying very functional meaning, you know, I was moving in planes that, you know, had maybe some translation to life, you know, I'm still squatting regularly and, you know, using my joints to, you know, full ranges of motion and experimenting with some new planes of movement and adding in crawling and planks and stability positions as well. And so it felt functional, you know it had a flavor of bodybuilding in that it was, you know, bodybuilding is, you know, known as a sport that's, you know, building muscle for an aesthetic purpose.
But if you dive a little bit deeper into what, you know, bodybuilders do to achieve that, to achieve maybe hypertrophy training, you know, there's moderate to high rep sets that are happening, which forces you to lift at lower percentages of your maximums. So again, these are not, you know, some of these bodybuilding routines are not super high CNS-driven training protocols. And so that was kind of the part that I was like, Oh, this is kind of feels similar. And then, you know, some of the gymnastics training that I was doing as you know, it was, I was building up a, a good amount of volume of strict gymnastics in my training. So not a lot of kipping gymnastics, but a ton of strict gymnastics pull-ups ring push-ups strict handstand pushups, you know things like that that were reminiscent of my days doing, you know, chin-ups every other day at the gym for bodybuilding purposes. And so yeah, that, that's, that's a lot of things, but the combination of those factors made me say, okay, this is, this is just, you know, this is my functional bodybuilding workout day, you know, and I'm doing this type of training. And I think it really started to resonate with some people when they heard the name. And then they saw that the training looked different than what the other top, you know, what the other games from last year were posted on their Instagrams.
Yeah. So how what is the ratio like between maybe, you know, traditional three rounds for time and hitting, you know, high-intensity Metcons versus the amount of functional body building work that you're doing? Cause we, you know, I'm sure a lot of us listening, we follow your Instagram page and we see the things that you're posting. But is that a snippet of what else is going on throughout the rest of your training? Like, could you kind of tell us maybe percentage-wise or just what else is going on with your training?
Sure. this is going to lead into I'm sure something else we'll talk about later, but, you know, at any given time, a year, that can, that the percentage of functional bodybuilding, you know, that I'm doing versus, you know, very traditional couplets, triplets Amwraps the percentage of each is going to change and shift. So I like to think about it as, you know, if, if the day after the season is over, you know, so the furthest time point from when you're going to compete again, and this is if you're an athlete, a competitive athlete, w we'll talk about just general population fitness separately. But, you know, if you're a competitive athlete, like I ended the 2016 season saying, okay, I'm going to do my best to prepare for the 2017 season. Let's create a plan. Then my coach is, you know, and also this, I would be the same as a coach for my athletes would say that the day after the season ends, you're going to be doing the highest percentage of quote-unquote functional bodybuilding.
So basically the tools building the tools that you need to be successful later on without actually playing your sport. If you're a soccer player and you just finished, you know, premier league championships, the next day, you're not going out and scrimmaging the next day, you're recovering. And then in the months to come, you're maybe doing some skill work and, you know, building up your off-season strength and conditioning, and then, you know, six months later, you're starting to scrimmage again. And then, you know, the season starts and then next thing you know, you're playing matches, but there's a big, there's a big phase where you don't play your sport, you train for your sport. And so that's what, again, that's what functional bodybuilding kind of, for me in my, in my post 2016 season months looked like when I trained for the sport, based upon what my body needed, I was doing, you know, half-kneeling presses and, you know, Lang landmine rows and, you know, single leg kettlebell front rack, you know, step up type things.
Right. That's what I was doing to support my stuff. And then as it got closer to, you know, December, January, February, you know, yeah. I started doing more three rounds for time. You know, I did, you know, Monday, Wednesday, and Friday, I would have some relatively intense, you know, timed stuff in my training and the of movements. So like maybe in October, a training session might have, you know, six movements in it that were all at tempo, you know, S you know, functional bodybuilding ask, right. Versus February where I'm maybe hitting a heavy clean, I'm hitting a back squat. And then I'm moving into you know a regional style Metcon, like Isabelle, Karen grace, back to back to back. Okay. So those are very different sections spread out by about four months and getting from, you know, month, one to month, four month eight, you know, it, it starts to go from looking like a hundred percent of this to 50% of this, and then 50% of that. And then, you know, if I'm training for the games the month before the games, I'm pretty much doing two to three sessions a day that look like games, workouts, right, right. With, with some active recovery and some other training things sprinkled in there that I still need to keep my, you know, skills up on. So hopefully that answers the question as an athlete. How, yeah.
And I mean, I guess when we think of the nature of sport, I mean, yeah, by nature, you're going to be overdeveloped in certain areas and underdeveloped and others. Right. So when we look at football or soccer, you can look at any sport. And that includes CrossFit. The nature of, you know, what we're doing is just so intense. And we're favoring, you know, we're favoring a certain type of contraction. We're not getting enough isometric and East centric work, for example. So you're saying that by including the functional bodybuilding where you can kind of offset or balance out the body a little bit more.
Yeah. I mean, you actually said it better. You hear what you're saying is, you know, our sport and, and this might come as a surprise to some folks because, you know, cross CrossFit or the sport of fitness there's a perception that, Oh, this is, you know, by doing it, you're getting, you're, you're building balanced, well-rounded fitness. And yeah, that's true to some, to some extent, but if you look at the actual sport and how it's perceived, how it's prescribed or tested you, like you said, there's things that are missing in there that need to also be trained to keep folks balanced and to not again, yeah. Not create imbalances or, and how imbalances show up for me was, well, at the end of the season, I'm tired, my joints hurt. And because I've done a lot of the same and now it's time to go and do the other stuff and leave room for even more growth as an athlete for healing as an athlete.
And you know, and then personal satisfaction too. Because when you do the same thing over, when I do the same thing over and over again, and it starts to hurt and it starts to become a drain on my system, I start to say, well, gosh, I'm not having, I'm not having fun. This isn't worth it anymore. Right. So rather than just throwing the towel, you know, a balanced training approach would, would be okay, well, we, we keep, we keep changing up the training program based upon your needs. And we don't steal, we don't steer too far away from what you want. You know, I'm not, I didn't just totally stop lifting weights, like, and I started lifting weights in a slightly different way anyway.
Yeah. I mean, so I'm pretty, I don't know about you, but I was pretty excited to see the dumbbell show up in the open this year. I think that's a big move and seeing more just unilateral movement we've had lunges before, but seeing dumbbell snatches in the mix, seeing power gains, that was kind of cool. So, I mean, we're never going to see a half-kneeling, you know, strict press with a dumbbell in the open, right. Or in a CrossFit setting. But the idea is that maybe you're able to develop the shoulders. Right. And you're able to develop them in a slightly different way. So when we go back to maybe a pressing movement like dumbbell thrusters, for example, you have maybe a slight advantage. So I want to know in terms of, you mentioned, you know, including different planes of motion.
And I think that that's been something that I might for myself and my athletes I've really emphasized the last, you know, six to nine months or so. And I've seen it make a huge difference. Like, let's say we're trying to develop a strict handstand pushup for somebody, right. So that would be an upward pressing motion, but for somebody who's going from zero to one, one to five, five to 10 strict hand Sans pushups, we also want to make sure that in the horizontal plane, like a bench press they're developed, right. And then from a downward pressing motion, like a like dip, they're also developed sure. That directly is not the hand stand. That's not you being upside down and you developing that, but you're developing the shoulders. You're preparing them for kind of, what's about to come. Am I kind of on the right track there?
Totally. Yeah. I mean, I, when you say shoulder, I think you know, basically the scapula, I think about the scapula and all the muscles that are, you know, attached to it and that the scapula moves in so many different planes and really developing the whole shoulder girdle, which is kind of the foundation is the shoulder blade is two is, is is a path towards improved upper body pushing and pulling. So you mentioned doing, you know, horizontal and vertical pushing to assist in building strict handstand pushups. And I would also argue that, like, you want to do a lot of isometrics, a lot of carries, like single-arm farmer's carries a front rack, carries you know, planks where, you know, where you're not actually doing any sensory loading. And these are going to just give your, you know, give the, the shoulder girdle a lot more meat to press from, like, it, it needs to be stable and stabilize in order to actually produce good force out of the, you know, out of, out of the shoulder when you're doing or the triceps or, you know, whatever muscles are pressing when you're vertical,
You feel like after maybe a couple of weeks, couple of months of doing more of this stuff that the shoulder pain started to go away.
Yeah. That was, I mean, that was, that was the most, probably the most notable thing for me is that, you know, to be where I'm at today and able to just really like full range with my shoulder go all the way around without any pain, you know, I've had a few injuries along the way that I was pretty convinced. I was like, I'm going to need to have surgery. Like, this is the one, this is the one that really, I just overdid it, you know, and to come back from that and be where I'm at today and able to do strict deficit, handsome pushups, and strict muscle ups and kipping muscle ups and kipping, you know, in snatch again it's, it's, it's remarkable to me, you know, and that really showed me first hand the power of this stuff. And so, yeah, that, that, that has been, you know, that it didn't happen over a couple of weeks and it didn't even happen over a couple of months. I think it happened over the course of three to four months. And I was still kind of doubting that in December and even into early January, like, am I gonna, you know, I think it was December. I was like, I was supposed to go to water Palooza as a team member for a couple reasons I pulled out, but one of them was like, gosh, I'm not even sure on that. I haven't even done a kipping muscle up in like three months. I dunno if I'm going to be able to go and help out
In conjunction with that. Did you, do, were you going through any type of therapy, like physical therapy, chiropractor or anything like that?
Yeah. Well, we talked a little bit about my goest you know, therapy that I was going through, which was, I think, you know, again, it's like, I can't just tread it, it got you for it. And I can't just credit the training program. There's always a, you know, there's too much of there's too many variables I can't control for, and that to know exactly what did the most, but my sense for sure is that it had to be a balance. You know, I had to, I had to regain positions that I had lost. And my Egoscue assessment told me that I was definitely lied, lost some positions. And my posture was, was definitely not where I wanted to be. And then, you know, and then being going into the gym after the season and not being able to press a bar from behind my neck, because my shoulder hurts so bad, that also taught me that I like lost some, you know, functional positions too. So I had to kind of play both, both sides of it.
I really do truly believe, man, that being able to fill in the missing pieces, like if we were to take somebody who's having a little bit of shoulder pain, but maybe they're not at that point where they've done so much damage that they're like, I gotta go get this checked out or they'd go get it looked at a lot of times if you plug in their numbers into like some type of, you know, you look at how balanced they are in terms of their pulling abilities versus pressing abilities. And you know, what their bench press as compared to their push press and like all that structural balance stuff. A lot of times they're just significantly off in a lot of areas. And if you fill in some of that stuff, like you start benching a little bit more, even though you're not doing that, you know, in traditional CrossFit workouts, now you're developing certain areas that you were kind of deficient in. And sometimes I feel like that balance is all the body really needs. And then you start to slowly kind of feel better.
You're a, I mean, yeah, you're absolutely right. I mean, and you could, you could dive so deep into that, you know, rabbit hole of looking for balance. So what does balance really mean? And, you know, I might be utilizing some unilateral movements in my training with my coach's help, but you know, somebody else might look at it and I'm a novice when it comes to unilateral training. Like I, there are people that are out there that are doing plain, you know, multiplanar movements that are just far beyond what I'm incorporating the Edo portals of the world kind of thing. They're like, yeah, you do a lunge, like, look what I'm looking at. We're doing like, we're, you know, we're lizard crawling like up, you know, peaks like that are 90 degrees, you know, pitch. And I'm like, Oh, okay. But yeah, but the balance stuff, just as simple as like, how does your bench press compare to your power clean?
You know, how does your back squat compared to your front squat? How does your bench press compare to your, you know, you know, to your, to, to this and your vertical pressing versus your vertical Pauling and then your single arm press versus your two arm press. Like those are really valuable tools that you know, we use an assessment on all of our clients and that I've been educated and coached on extensively through my coaches at OPEX about and, and it is, you know, yeah, w you might not be bench pressing in your actual sport, but if you can't bench press, you know, a certain percentage of your body weight, or a certain percentage of your back squat, then that means that your, your, your, your hips and your double leg strength is, you know, exceeding what your upper body pushing abilities are.
And because we're in a sport that tests all this stuff, you need to have that, and by maybe bench pressing more or developing your upper body more, you are going to find that you're not getting as much overuse injury in your shoulder, because now there's the base underneath there to support doing high red burpees. You just did a ho you know, 75 burpees under fatigue in the CrossFit open. And you, you can barely do, you know, five strict pushups wonder if you're going to have shoulder problems after 17.1, you know, that happens for people, right? It's like, I can only do eight pushups. And I just did the open. I did 75 burpees, and now my shoulder hurts, you know, I think it was the dumbbell snatches. It was like, ah, maybe it was the 75 burpees.
Now. I mean, every, every coach that has come on for the most part on the show has expressed that they value that type of balance, you know, that structural balance, making sure they're doing accessory work and addressing these deficiencies. Cause it's like, okay, you know, you might make, you could not do any of that stuff and you can make progress really, really fast and then just crash, you know, and I myself have been through that multiple times. Or you could incrementally kind of improve in a way where, you know, you're staying in the game a little bit longer, you're able to stay more consistent than some other people. And as a by-product, you know you might be a little bit more ahead of the game. Yeah. so let's talk about, so I guess the idea behind hypertrophy, right? Because you mentioned that with a lot of this stuff, it's not as taxing on the nervous system, right. As maybe doing the high mech high-intensity Metcons so what is kind of the idea, like, are we building more muscle? How is that helping us translate to, you know other goals?
Let me see, I'm trying to connect the dots between what I may be said and what, how am I answered this question? So, you know, by I guess one of the principles that is that w my coach helped me, you know, use with me, and then I use with clients, and, and that would be, you know, in a, in a functional bodybuilding type program is this idea of like increasing the time under tension of an, of an exercise. So, you know, you take a let's just take something like a back squat, right. Go do five reps of a basketball. Okay. What's your five rep max. Okay. My five rep max is whatever, 200 pounds. All right, well now go do a set of five. Let's say four to six reps in the back squat, but perform the East centric in five seconds.
So lowering down, pause for two seconds at the bottom, you know, go up as fast as you can, and then immediately start the next repetition. So no pausing at the top. So with that, that suddenly creates a whole new demand on the, you know, on the body. I guess from a nervous system perspective, you know, you're going to likely not be able to add those at that longer set or time under tension. You're not going to be able to lift as close to the maximums of your strength potential. So let's say you were five at max was 200 pounds. You know, you're probably not going to be anywhere close to that under this new, you know, tempo prescription. And what that will do is it's just going to give your, you know, it's going to give the muscle tissue and your body, you know, a longer period of time working under load, which if we think too, like the sport you talked about, like, how do you, how does this translate?
Well, we're in the sport of fitness. If you're doing, you know, Karen and you're doing many, many in a row, you know, your developing quite a bit of time under tension, or let's say thrusters, whether your, your legs are pretty much under tension the whole time. Cause you're doing, you know, cycling barbell, you know, you're under tension for a long time. So the qualities perhaps of doing high time under tension squatting, you know, may expose your, it's going to expose your body to, you know, maybe similar number of contractions and time under tension that you would maybe see and, you know, another fatigue based setting. Now that's not like a, you know, it's not like, okay, well, when I do Fran, I'm squatting for 70 seconds, so I'm going to go do 72nd squat sets and that's going to make me better at Fran.
Like, it's certainly not as simple as that, but just from a high level, you know, principle perspective. We're just talking about increasing time under tension, through some weight training principles of like tempo prescriptions and reps and sets and having that sort of build a base to people's strength, you know, that is different than top and maximal. You know, one rep max three rep max type strength. So, you know, strength needs to be categorized and defined in a lot of different ways. And using, you know, some of these, you know, higher time under tension principles, certainly for the shoulder joint, you know, when you're you know, you might only be able to do, like you said, X number of, you know, strict handstand pushups. But if you go and do a, a high time under tension dumbbell, Z press, you're doing, you know, you're in a similar position for pressing. And if you use a load and a, and a tire time under tension, you can develop a lot more potential like capacity in those muscles. By basically it's in a sense scaling down on the movement to something that's going to train the movement pattern, but in a way where you can sustain longer sets.
The other thing that I really like about this time under tension concept is that it forces you to focus and concentrate, right? So kind of the back squats that you were saying there's, there's no way that doing, you know, four to six reps five seconds on the way down pausing in the bottom, like you gotta be alert, right? You gotta be really focusing on making sure you're staying tight, staying engaged, and I guess the same exact concept with you know, doing something he pressed. So for that reason, I think the two people that I find really, really interesting are bodybuilders for exactly this reason, because when we think of them going on stage and posing, right. Think about like, I don't dunno. I don't know if you've ever tried this before, but like any one of the poses, if you're not, if you haven't focused and concentrated, you're going to start shaking a little bit.
Right. And the whole point of you being on stage is being able to like fully express, you know, all of this what's going on in the mind, what's going on in the body and displaying it in this one pose, for example, same thing, same thing for, I guess, anybody who's a bodyweight specialist. So, you know, gymnasts are certainly one, but something I've been exploring more recently is the people who do, you know, calisthenics like our brothers or whatever. Like those guys, one rep is going on a pull-up bar, like chin over the bar to the right, to the left, and a circle you're under tension for a very long time. And that requires a lot of focus and control.
Yeah, totally. I mean, yeah, I, sometimes I've when I'm here and I'm talking to you about this and I start to maybe like question myself a little bit, cause I'm like, you know, man, I, I don't have a deep enough understanding of the physiological and neurological principles that might be at play here, but what I absolutely know is experience and I can talk extensively about the experience. And I came from a bodybuilding background in that I was a gym rat for years before I ever found CrossFit. And I did Polycon, you know, strength templates and German body comp to comp training and, you know, advanced German volume training and slow time under tension or, you know, slow you know, slow time under tension, you know, long time under tension sets of lots of different movements. I was in the gym with the, you know, goal of trying to build my muscles and I would pose and I would flex in the mirror and I would practice posing routines.
Although I never did like a bodybuilding show. I learned what it was through all of that. I learned what it meant to be in control and to know how do I engage certain parts of my body? You know, I had some teachers at parts of my fitness journey that were, you know, w they, we, I took a course, a class twice weekly called a stability ball challenge, right. We use Swiss balls for an hour, doing all kinds of check, you know inspired movements that were, you know, required a ton of control and required me to, you know, like, okay, flex this lower abdominal muscle, or try and activate your TVA. And you know, and back to the posing routines, I mean, I learned how to, I learned how to engage my shoulders and my scapula and my traps and my rhomboids by turning around and trying to flex those muscles to make them look good in the mirror, you know, and all that stuff fast forward a bunch of years, I have no doubt that, you know, creating that mind muscle connection has allowed me to have access to things that if I had, if my first exposure to fitness was to pick up a bar and do a push press, I would've never had, you know, so I realized that there was a lot of base training that happened over the years, base of support, learning how to fire certain muscles, learning how to connect my mind to certain parts of my body, you know, learning what it felt like to, to engage, you know, my lats and to build up my lats and to flex my hamstrings and how my quads, like all of that stuff, you know, gave me a leg, a huge leg up.
So now it's like, all right, people love to train people. Didn't love doing that stuff necessarily. They weren't, you know, bodybuilding wasn't as popular as Fitness's now, right? And so fitness is getting people in the door. And if fitness is their first exposure to Fitnesses, you know, fast air squats, you know, kipping pull-ups and kettlebell swings and box jumps, you know, where's the control in that? Where's the developing the mind-muscle connection. It's lost and good coaches are recognizing that. And they're saying, no, we have to go back and do the base level training we got to do. They still have to do some bodybuilding to get you ready. We've got to go and do that strict pull-up. We got to go do some benching. So dumbbell benching, and you know, I, I, because of my background, a lot of my clients will do, you know, Swiss ball stuff, and they might, they might be doing more, you know movements like I've been showing on some of my Instagram feed because it, it allows for that.
It's like a, it's a, it's a revival of some of those old principles that gave, gave me such a big base. And, and I, you know, the way my, one of my mentors James Fitzgerald talks about it, he's coming to the show in a couple of weeks. Is he, Oh man, you guys you're in for a treat. And honestly he can expand upon anything that I've talked about at great lakes with a huge amount of experience and knowledge and he's, but, but he describes, you know, what, what does it take to be a successful CrossFitter you got to have maybe years of bodybuilding training behind you. He's like, and, you know, a huge robotic system. So he's like a, he talks about Nella Oles and being, you know, kind of that perfect bland because like, he was a swimmer of water and polo player.
So like, you know, doing a hugely aerobic slash anaerobic sport, you know, working his muscle tissue under oxygen debt for like minutes after minutes in the pool. And he used to go to the gym and lift weights because he wanted to look good. So he did bodybuilding too. And so all these years of doing that. And so when he showed up to a CrossFit gym to do his first work, I mean, Noah was really good when he first started, he just needed to get stronger. And the next thing you know, he's now he's really, really good. You know what I mean? So anyway, that yeah, I think, I think I met maybe on a little bit of a tangent from where you started with that question, but yeah, the mind muscle connection is built through slow focused, you know, or, or, or some type of, you know, any type of control, whether it be holding a position or be, you know, flexing, or if it's doing a five, two X one back squat.
Right. David Duranti has a really good model that he said on the show and it really stuck with me. He said, you know, the phase one is creation of body shapes and flexibility, phase two is static and controlled movement. And essentially that means, you know, the isometric contractions and ecentric contractions. So you could achieve that in a number of ways. And then phase three is your dynamic action. Right? So whatever connecting all these pieces together and something I wanted to kinda touch on, maybe you can actually bring more of this back, but I think that there's tremendous value in just learning some of the posing concepts of bodybuilding. I don't know if you're familiar with coach John Brose from the average bros gym. Yeah. So, you know, I, he, I think, and I could be butchering this, but they focus on solely the Olympic lifts.
Right. They don't do any accessory work and they don't believe in doing anything outside of like a select few groups of movements. And I'm not saying I completely agree with that, but something that I have heard him say is that he uses bodybuilding posing concepts to teach people how to, how should you engage your lats in something like the snaps, right. Because a lot of us, you know, walking in here and we touched on this in that first episode, we don't, we may not have that awareness. Right. Like, okay, flex your lats or Hey, flex your quads. Right. Because when you flex your quads, like this is the feeling that you want. When we, when we punch really hard for something like a snatch or a clean, it's just happening 20 times faster, you know what I mean? So, yeah, man, you should start bringing that back, teach people how to pose in the fitness world.
Well I remember somebody, you know, in my early days of owning a CrossFit facility, one of the things that we taught, you know, we talked about, I don't know, it was in my early pitch was like, you know, it's so easy to, to like engage with the muscles on the front of your body because that's what you see in the mirror, right? Like, okay, where's your quad and flex your quad, you know, tell someone to do that. They're going to get it, you know, more often than if you say, Hey, where's your hamstring flex that right. They're gonna be like, wait, what? Like on the back of my body, or like flex the muscles on your back versus flex your chest or flex your ads. So yeah. I mean, it's this idea of like, you see what you see is what you can con you know, what you can connect with.
And I used to think about that. I was like, well, man, when I was in my gym days, I became obsessed with like my bodybuilding days. I became obsessed with athletes, you know, are, are, you know, people in the sport that had gray back development, Ronnie Coleman, Dorian Yates, you know, Dexter Jackson. I would look at these guys flex their backs and I'd be like, I want to look like that. You know? So I was constantly looking at my back in the mirror and being like, how do I flex this? You know? And, and I learned that way. It's like, and yeah, I looked at my back muscles just maybe more, I cared about looking at like my abs or my chest. And I, it gave me access to that that you know, I think I, again, I think it just, it helped me later on.
And so yeah, that's, and as you were saying that I was thinking of a client of mine who, you know, has struggled to really understand the concept of, of engaging her, you know, upper back when she pulls on a pull-up, you know, she's very, you know, bicep dominant and I'm like, yeah, I need to send her like a, like a tutorial on like a posing routine and be like, you have to do this posing routine four times a week where she's just going to do like, you know, rear lat spread and like a rear double concept.
And, and for the majority of the population, man, there are a hundred other people that are in that same boat. Do you know? I mean, I, I watch just the general population every day, attempting pull-ups here. And it's like, you can tell like, yeah, you could benefit from some posing or some type of a functional bodybuilding work to become aware of what it's like to engage that whole back. Totally, totally. So tell me a little bit about when you are kind of designing a program, right. With functional bodybuilding elements, like what's kind of going through your head, are you focusing on movement patterns? Are you focusing on certain muscle groups? Like what is the thought process there?
Yeah. when I'm designing a program for, you know, an athlete you know, first we're going to go through a period of assessment with them to just uncover, you know, what we talked about, strength, balance discrepancies and weaknesses, right? So weaknesses, we define the number of ways based upon their goals. Like I just want to be healthy and well, you know, so there were versus I want to be a CrossFit athlete, so, okay. I want to be a CrossFit athlete. Let's see where your weaknesses are as a CrossFit athlete. If I want to be just a, you know, healthy, strong, balanced individual. Well, let's just kind of focus on, you know, let's, I don't care about your snatch. I don't care about your, you know, keeping chin up max. But that's the first thing to do. And then once that's established, you know, I kind of work on, you know, two to three priorities at a time through phase of training, there might be one overarching priority.
Like we, when we want to lose weight and then below that, it's like, you know, poor single-leg strength you know, poor, upper body pushing relative to pulling and you know, underdeveloped aerobic system. So then that becomes a way to sort of map out a week, you know, each week of training. So a week of training would then, you know, looking for balance from Monday to Sunday, if they train three days a week or five days a week, doesn't matter. But, you know, looking for some balance from Monday to Sunday, so that they're getting touches on everything, but the things that they're weak at, we're going to maybe give them multiple touches. So if it's three days a week of training, well maybe two days a week, they're going to do upper body pushing it up and single leg work and then aerobic training.
And then on the other day, they're going to do upper body pulling, you know, and so forth, just so that they're, again, continue to have touched on those things. So I look at it from a movement pattern perspective first, so that, I think that was one of your questions. So then if it's Monday and they're doing, if it's a single leg day with an upper body pushing, you know, then I'm going to start looking at, well, what are their abilities? Where can they actually, you know, like, so, okay, single leg training, well, pistols are a single leg movement, but this person, black strength in this area. And so they shouldn't like, I already assessed them. I know they can't do a pistol, so that's not a good movement for them on a Monday. And matter of fact, they're not even so developed that they can do a proper lunch, so they have no balance when they lunge.
So I'm going to skip that and I'm going to do, you know, step ups and single leg, glute bridges, and maybe sides, you know, side planks or clamshells, or, you know, other things that are going to activate their hip on one side at a time. And then, you know, that that's where having a bigger toolbox of functional building movements really helps. It's like, if all I knew was London pistol, you know, this person might be, I might start them off too hard and they will never develop that way. Right. And they'll probably get injured, you know? So instead I'm like, no, this is what we're doing, you know, band walks, right. Lateral band walks and, you know, monster walks and then they're doing a single leg, you know, glute bridges. And then to progress them, I might be doing, you know, abandoned single-leg group Ridge you know, at a tempo that was harder than last week and more repetitions.
And, and so, so that's kind of how I look at it with my clients. And then for, for fitness clients, like people that are doing, you know you know, CrossFit as a sport, all those principles still apply from assessment to prioritizing their training, to laying out their template. But, you know, if somebody is like, I want to do the open, well, I can have an honest conversation with them. Be like, what you're, you're not ready for this, but if you want to do it, you know, we're going to do it smartly, but you still gotta do things like, you know, dumbbell snatches. And we got to prep them for the actual stuff. So if, if they have to do, you know, if they have to learn how to snatch and let's say they're ready to learn, but, you know, we can't do a lot of training in a snatch yet. Then we might do snatch. And then on that snatch day, I'm going to use some additional, you know, accessory movements to help build them up and get them, you know, get them closer to being ready to snatch well, right. And, and that's, that's a belief, you know, that we have, or I have, and, you know, obviously be different than the average bros. Like, you know, this person can barely do an overhead squat with PVC pipe. I'm not going to snatch them every day. I'm going to, we're going to start other areas.
Yeah. what was I gonna say here? Oh, right. So, okay. So movement pattern first, that's kind of what we were getting at. And within that, once you have that, you know, you're, you're focusing on upper body pushing, for example. Now the exercises that you can use to develop that are you pretty varied with that or what, what type of structure needs to be kind of laid out within that?
Yeah. I'm really varied with you know, upper body pushing I know through experience and then also from coaching from my coaches and, you know various, various variants exposes is really important in the upper body and upper body pushing for, for development. So doing strict dips six weeks in a row might not be as effective for a certain type of client, you know, as doing strict it's one week and then doing, you know, zip press the next week and then doing a weighted push-up. And then you know, so varying up the actual stimulus. I like to think about horizontal and vertical pushing and pulling as kind of different planes that we maybe don't do on the same day. I've had some clients where it fit into their training program to make, let's say, make Tuesday like a, just a multiplanar push and pull day.
And they don't actually do any like, you know, hip or knee flection or bending. They just it's like, we're going to press and do a strict, strict chin up followed by, you know, dumbbell bench and ring rows. And then, you know a 12-minute AMRAP of, you know, farmers to carry you know, rope climb and, you know, clapping pushups or something like that. So that, that whole day is very focused on that. But yeah, so within, within a movement or within a play within a category, like pushing, I may break it down into, you know, two different planes. And I, depending on the client, it may be a lot of variance from week to week or, you know, they could potentially be back squatting from, you know, April 1st until July 31st for, you know, a cycle every Friday. And that Fridays back squat will look different from each week. But yeah, so playing around with those, you know, you know, principles I guess comes back to, you know, what does a client need and then evaluating kind of how they, you know, progress better.
Yeah. That variance is also the fun part, right? That's a lot of why we enjoy functional fitness is because there's always something different. So let's say this, this idea of developing upper body pushing could be, could be related back to something like the handstand pushup, right. Somebody going from zero to one to five to 10 or whatever. So let's say one week you did a half-kneeling while you're and a half kneeling position, you're doing a single arm press. Right. So the next week I think I saw this recently, like you had a kettlebell in one hand and you were pressing with the dumbbell, right. So now if we did it from that same position, but we now just changed up that one thing that would be considered a little bit of variance because it challenges you in a bit of a different way.
Yes. I mean, considered variants and also just consider progression. Right. So one being harder than the next. And and that, that will, that will guide, you know, certain phases of training is, yeah. I mean, we're going to do half kneeling presses for a period of time and we're going to progress you know, we're going to progress you along a continuum of like, this is more challenging than the last movement that we did, you know, and that can last for many, many weeks. And so yeah, progression doesn't have to just be load dependent. That's something that I think was a principle that people started to see in the training that I was posting. It's like, Oh, you can just, you can do more challenging movements just this way. Right. So recently it was like, you know, my coach put me through a little progression, which has been fun.
It was like kind of Archer, Archer pull-ups on the rings and like alternating chin to hand pull up. So like pull up chin touches the right hand, go back down, chin touches the left hand, go back down. And then if you look up what an Archer ring pull up looks like it's kind of a two arm. Pull-Up where you're emphasizing, moving to one side versus the other, you know? And then now, like in the weeks that followed, we did single arm rope, pull-ups where it was like the top arm and the bottom arm were separated by about two feet. And you do a pull-up on that, a strict pull-up and it feels like you're doing a pull up on one arm, basically like the bottom hand doesn't support you and help you that much. Right. And then he was like, okay, now you're going to do a single arm pull up on the bar and your left hand.
So you're doing a, right-handed pull up your left hand is going to be on a, on a ring that's like in a dipping position. So you're going to get a little bit of pressed support from the dipping arm, but it's mostly just an upper is a single arm poli. Right. So these were like five to six different ways of taking, you know, this concept of single arm pulling and making it accessible and progressive. And, you know, in there I was doing a lot of single arm ring rows. And so that, that, you know, that's, that's, you're right. That's absolutely fun. And I, I keep that in mind too with clients because clients that, you know, seek out coaching services, you know, they may some, some will say, you know, all I care about is winning the, this, you know, or getting you know, placement in this.
And they'll kind of just do whatever as long as they get there. Right. And some people are like, I want to do this. And I enjoy this type of training because of this. And so they enjoy some of those things. You mentioned, like they enjoy the variance, they enjoy constantly being challenged by things they enjoy, you know, having new tests put in front of them. And, you know, if you, one week, you know, for, for 20 weeks, you're doing dumbbell bench press that can maybe get a little bit boring, but there are 20 to 30 different variations on dumbbell benching, you know? And why not mix those up? And maybe as a by-product actually helped them progress a little faster. Yeah.
Yeah. And the other thing you mentioned that I found really interesting was the way that you are you know coupling these movements together can also be a little bit varied. Like what's the structure for that? Cause typically, you know, we're thinking like, okay, three sets of 10 or three sets of 12 for bodybuilding, but you're saying you could use, you could mix it into maybe a 12 minute AMRAP where you're doing these farmer carries for distance and we come back and then we hit maybe, I don't know you know, 10 presses per side or whatever it might be. So what's kind of thought process behind how you're, how you're yeah. Putting all these movements together.
Well, it starts with just what's the principle and what's the effect that we're trying to create, you know, and if it's you know, if it's in this case, you know, in the, in the, in the case of that Ammar app that I mentioned, you know, I, I don't, I don't want that to be a high breathing rate, you know, a robotically limited or like even lactic acid producing session, because that's not what we're after. That's the Tuesday session for that client that I mentioned is about, you know, upper body pushing and pulling strength and muscle endurance work. So, you know, how, how, how you can do muscle endurance work and a lot of different ways, you know, you can do an emo of five strict, you know, pull-ups for the certain type of client for 10 minutes. You know, you could do every 30 seconds, you know, three muscle ups for 20 minutes, you know, you could do an AMRAP where in the, you know, the, the design of that am wrap is that you are moving you're limited, you know, somewhat by the, by the load and the complexity and the cycle time of a movement.
So I think I said, farmer, carry rope, climb, and Lindsey the other room. And I said, Oh yeah, clapping pushups. Right. So, you know, rope climb, I mean, in the hands of the right person, it might be a perfect workout, right? So like, you know, I give that to you and it's like, you know, the farmer's carry, you can go halfway, then you have to take a break. You come back in, you got to take a break. Cause now your grip is kind of smoked. So we're working on like, you know, you're gripping endurance, that muscle endurance, and then you do a rope climb, you gotta breathe, you know, shake it out, do a rope, climb, shake it out, you know, and then you go to your clapping pushups, and I prescribed 10, you do five, shake it out and do five shake out. And it's like that for 12.
So you're shaking it out half the time. Right. And you're doing reps half the time. Right. Versus if you give that to, you know, another athlete, who's like a superstar hard charger, you know, they do five rounds on broken in three minutes and they're like, you know, they're gassed. And they're like, so that was just prescribed, maybe incorrectly for that person. Maybe they needed to do farmer's carries at twice the weight they needed to do legless rope climbs. And then they needed to do like a, you know, a different, you know, horizontal dynamic push something like apply a push up where they have to pop up onto some boxes or something like that. And then that for, for the second client, it slows them down sufficiently where it becomes more muscle endurance and you know, skill-focused for them.
Right. It was based on that, you know, the intention you had for that session, like what do I want this app? What stimulus do I want to get out of this specific session you got to kind of match that accordingly. Okay. right. Very cool. Let's see. So what else did I have in regards to this? Okay. So you have a functional bodybuilding program coming out that I've heard a lot about. And we've, you've mentioned this in the first episode that it may be coming out at some point. And so I'm sure a bunch of people are excited about this. So tell me a little bit about, I guess, what's going, what goes into this program and maybe who it's for?
Sure. Well, I mean, everything that we just talked about is the foundation by which I built it. I mean, certainly the first part of our conversation, talking about how this phase of my training last year looked very different. And then I kind of came up with a way to kind of turn, you know, a term and coined the term for it. I'm sure other people have used functional bodybuilding before me, but it just seemed appropriate. So I was getting a lot of requests to, Hey, can I follow your program? And I've just never felt good about just posting my whole program for people to follow. I did that in 2013 before, like people were really looking to social media or to the internet to follow athletes' programs. But I did that because that's how my coach followed my progress was through like my, my website.
But yeah, I just, I never felt like, you know, by seeing how I do it, that doesn't mean that's how you should do it. Right. You know? But showing pieces of it, I think is valuable because it just gives people insight into another way of looking at training. And then, but I still felt like, okay, well, there's, you know, people are asking for something. People will want to try this. And if I post a half-kneeling dumbbell press on Instagram, you know what people are doing it, but they're not necessarily doing it, you know, in a way that maybe fully reflects what this training principle about, you know, this, this principle of, you know, movement pattern design day by day progression from week to looking at complexity, you know, as it, as you move through a training cycle mixing in some, some of this like muscle endurance, aerobic type training that is, you know, has a, has a very clear intention to it.
So I started to play around with the idea of just mapping out like a 12 week progression or a 12-week program that had a lot of the principles that we just talked about in it. And then, okay, I'll deliver this, you know, through like an online option. And it was going to be a very defined length of time. It was going to be only 12 weeks and it was going to be five days of training, two days of rest. Those five days of training can be accomplished in about 90 minutes. So it's not like three-hour sessions, double days. It's like here's one session. They include some warmup, you know, so let's say it's a heavy upper body push pull date. There's a warmup in there that will just, you know, prep people's shoulders. You know, the movements, you know, again, we'll, you'll go through some strength training movements and then there may or may not be you know, some type of breathing piece in there.
But you know, again, it's, it's, it's, this is more of a off season training type of program. Like the start to the, to the, to the off season where things look very far from where you might be going, if you're in a competitive environment. So also felt like, well, right after the open, you know, there's a lot of clients that are looking to take a step out of that high intensity, you know, phase because they're a little bit tapped out from the from the five weeks of the open. And they want to try some new principals and this just seemed like a good way to deliver that, give people exposure. And then, you know, ultimately they're like, Hey, I like this type of training. I like this style of training. Like this feels like I'm getting, you know, I'm able to create that mind muscle connection.
I'm able to focus on some areas that I maybe have never focused on before. I'm trying exercises that I didn't even know were part of training. I'm letting myself, you know, heal and build back up rather than being myself down. Yeah. And then if people get exposed to that and they're like, I like this, how do I continue with this? You know, then there's opportunities to reach out, you know, to me for coaching or to my coaches at OPEX for coaching, because this is where those principles are founded. It's founded in, you know, how we've been designing programs for individuals for a long time. And that would be, you know, I think the, you know, the ultimate hope is that expose people to something new that then they can then decide, yeah, I like this. I want to keep doing it, or, yeah, that was fun. And I liked it, but I'm going to go try this other thing now and if that's, that's totally fine too.
It's just sparking that curiosity. Totally. So now if you're doing this program, I'm assuming that you want to, you're not doing you know, extra daily class was on top of this, right on top of the 90 minute sessions.
I think, you know, if I would pick an ideal person yeah. That would be somebody that just wanted to dedicate to just this program. But again, this is the inherent challenge and problem that I see in developing a one, you know, one size fits all like and I, and I'm going to say that upfront, like this is not, you know, gonna fit everybody's needs 100%. You know, there might be a couple of people that fits their needs, you know, all the way a hundred percent. But even then, like, I haven't assessed you fully, you know, it's so people are going to have to use it, how they see fit. And I think that even if you are blending it into some other, you know, classwork that you might be doing, or maybe you're doing some Oli training on the side, I think that there's still some real value to doing it and to exposing yourself to it.
Again, even if it just is simply to spark curiosity or to get you thinking about something new yeah. That's, that's, that's still okay. But, you know, I, I, I definitely won't make the mistake of being like, Oh yeah, this is good. If you do this and you shouldn't do that. And everyone's going to have to, if, if, if the only people I'll say that to on my individual clients, you know, like, can I do, can I take a class workout, Marcus? I'm like, no, you can't take a class workout because the class workout, you know, not because it's a bad, you know, group of people or it's a dumb workout or whatever, it's because it doesn't fit with what we're doing. You know, if you want to do that, then you know, I'm not, you're not, you don't do my workout today. Right. You know, let's take, take two days off and we'll regroup. Yeah.
Okay. Yeah. I totally agree with you on that whole individualized concept. Is there any other questions you feel like a ton of people are asking you that you would like to kind of address in regards to the functional bodybuilding program?
None that come to mind. I mean, it is, you know, the page is live for sign-ups as of today, so people can head over to revival, dash strength.com and they can they can click on the link and see what's, you know, there there's a, there's a write-up page on what they can get if they sign up and what they'll get. And yeah, just go in and check it out and it's we're going to start on the 10th and we will stop sign ups on the ninth. So it'll be signups for this week. And then yeah, we're going to launch our first group sorta together and there's going to be a group that moves through it together. And whether we open up a second group or not, it we'll kind of sort depend on how the first group goes and the feedback we get. And yeah, so that's, that's what's happening
Exciting, man. So let's just say for maybe the person who doesn't end up signing up for whatever reason something that maybe they can take away. And I don't know if you want to tweak this, but I remember you here. I heard you saying this on Instagram one core lift plus two accessory lifts. I thought that was a very simple, effective way to kind of just see, like, Hey, if you want to get started, you want to get your feet wet. Here's how you can kind of go about it. What do you think? Is that something that you would like people to take away? Is there an adjustment you want to make to that? I mean,
I, I think that's a, it's a great, it's a great layout and prescription for a lot of people that are pursuing, you know, general fitness. I mean, I think if you look at a lot of class squads that are out there, you're starting to see more of that too, but you're also see, you still see a lot of, one core lift Metcon, one core lift Metcon. So if we can, you know, still prioritize doing a core lift, right. And maybe that day, it's not necessarily about maxing out in that list, but it's really just about, you know, building some technique in it. So it's, you know, power cleans for 10 to 15 minutes really focused on your technique working at 70% and then, you know, okay, so we're bending, so maybe we're going to do some accessory movement. We're going to do some, you know, some H D hip extensions or at tempo, and then a single leg dumbbell RDL.
And then, you know, then you can move into, you know, we'll conditioning piece for the day that could be mixed and whatever, but yeah, I think that would be a great way. And then, you know, the takeaway is also choose a couple of movements in your training a few days a week that allow you to have that connection, that mind muscle, that I'm controlling myself. Like I I'm controlling my body's movement, the weight isn't controlling me or the clock isn't controlling me or the, you know, whatever else, the, the loud music isn't controlling me. Right. I think that's a really key takeaway and, and that's going to look different for each person, but, you know, you can, if you just connect with that thought, you can think about it. Like when I'm doing a heavy push press, I might not be totally connected. So maybe I should go with a light push press, or maybe I should do a dumbbell single arm push press. And maybe I should do some, you know, some, some pauses in there so that I can, that that will maybe give them access to a different feeling in their training.
So I've been wrestling with this for like how to articulate this for quite some time. And I've, I've said it in pieces, but I feel like I finally got something that you know, that I resonate with and hopefully other people can resonate with as well. But I feel like, you know, movement is a vehicle to authentic expression. And the caveat there is if you choose to pay attention to the details and the details here, you know, what inspired this for me was going through you know, this short calisthenics workout, we're focusing on just creating all these different body shapes and the ideas for those guys when they're using just their body weight is like, you know, they're paying attention to the details. They're noticing how certain muscles feel and how, you know, thousand different ways to challenge that same type of position. And it's kind of similar to what we're talking about today in terms of functional bodybuilding is if you pay attention to the details you could, you could perform the half kneeling, lunge, you know, a set of 10, just erotically going through it, but you won't get as much benefit out of it.
If, if you were to actually, you know, focus on that mind, muscle connection and pay attention to those details.
Yeah, totally. I read that on your I think that's like the description on your Instagram page. Yeah. I read that maybe two days ago, it's a beautiful, you know, a beautiful description of beautiful quote.
It's a synergy, you know, when I think about, cause I've, I've asked a lot of people, like, why, why do you, you know, I want to know why people come in day in and day out, why they do the Metcons, why are they doing CrossFit? And a lot of it is like, okay, I want to feel good. I want to look good, but then you can also peel that back another layer. Right. And I feel like, you know, this is a place, fitness is a way for people to take what's going on in mind and body. And it's the perfect synergy, right? They're able to have the super intimate connection with their mind and their body and just fully express it. Some people do it through dance. Some people do it through other forms of art, but I think we need to start viewing movement as the same way. And then we'll start appreciating, you know, all these different modalities that are out there.
Totally. Yeah. Awesome man.
Solid. So where can we point people to, I'd also love to point people to the new page that you have a functional dot bodybuilding on Instagram. Cause you're posting movements and things like that there. So just give us a Roundup of where we can find you again.
Yeah. I'm still on Instagram as Marcus filly and then you know, I've started a it's functional dot bodybuilding or at functional dot bodybuilding on Instagram where I'm just oftentimes it's similar clips to what I may be putting on my page, but I'm just showing one movement at a time per post and just maybe doing a little bit deeper description of what that movement, how I've used it in my training and what it might benefit for somebody else. And then yeah, revival dash strength.com is our as mine as my new coaching website, which is you know, we're, we're gonna S we're gonna open up a you know, physical gym here in Morin where people can come and do individual training onsite. And so anybody that's local that is looking to you know, hire on us as a coaching staff to guide them through their fitness journey and in a more individualized way, this is where they can come.
And so you should go to our website to check out what those services are. It's also where you could go and and learn more about the 12 week program that we're releasing in in about eight days. And you can sign up there and then yeah, that's, that's pretty much it. Awesome. And then I, we, we did start an Instagram page for our daughter. Oh yeah. I saw that. Yeah. She's, she's got like 200 followers. It's pretty nice. I figured, I learned that from a good, a client of mine, James Kusama, who had a baby about a year ago. And he was posting all these pictures of his baby, like all the time. He's like, you're just gonna want to post pictures of your baby on your Facebook and Instagram. And then he's like, but people kind of get sort of bored. Like it's, people don't want to see it. They get a little bit annoyed. So he just started his son's Kendrick's Kasam his own Instagram page. And he posts pictures on there all the time. So I was like, great. I was in the hospital the first day she was alive, made the Instagram, and started posting pictures of her. And it's, that's been fun.
Cool, man. Cause you're going to be able to look back at that, you know?
Oh yeah, totally. Yeah. I mean, we're, we keep on like saying, Oh, we're going to start the baby book and we're going to start this. And I mean, any, any parents that can pull that off in the first six weeks of life, like you guys are superstars because we're barely keeping the kitchen clean, you know, over here, let alone, you know, making scrapbooks for our baby. It's like how about an Instagram post that's quick and easy.
Well, awesome, man. Thank you so much for coming on. Good luck with everything. And yeah, everybody go check out, you know, revival-strength.com and you know, start implementing some of these principles into your training. There'll be a lot of fun.
Totally. Thanks. So much love being on the show.
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