• Misbah Haque

Functional Bodybuilding w/ Marcus Filly

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 also the captain of Phoenix Rise, the GRID league champions of 2016. Marcus is also the co-owner of Tj’s Gym in Mill Valley and the founder of the supplement company Revive Rx.

In this episode, some things we chat about:

  • Why functional bodybuilding can help you with much more than just looking good

  • Stepping outside the conventional movements to train for the unknown and unknowable

  • What life looks like behind the athleticism and the design behind striving for a balanced lifestyle

Show Notes:

  • (6:36) - Leaving medical school to become a fitness professional

  • (9:10) - Designing a supportive environment with friends and family

  • (11:50) - The billion-dollar question -- challenging some basic assumptions of what it means to be healthy

  • (17:40) - Functional bodybuilding

  • (24:09) - Different approaches to achieving structural balance

  • (27:40) - Training balance, coordination, and agility more specifically

  • (31:55) - Understanding, feeling, and translating body awareness to your workouts

  • (38:50) - Looking at motor learning as cyclical

  • (41:15) - Aesthetics as a byproduct

  • (46:45) - Difference in the environments of a GRID Match vs a CrossFit competition

  • (49:40) - Morning routine

  • (50:50) - Supplements and nutrition

  • (54:22) - One year to live

  • (56:47) - Recommended reading

  • (1:00:15) - Peaking behind what shapes the athleticism and what life looks like

  • (1:04:13) - Investigate what it means to have a diverse Strength background. Can you perform movements that aren't in your conventional sport or program?

Resources and people we may have talked about:

  • Mike Lee

  • Mike Boyle

  • Revive Rx

  • Four Hour Work Week

  • Four Hour Body

  • Four Hour Chef

How you can connect with Marcus:

  • 2012-2013 Training Log

  • marcusfilly.com

  • Revive-Rx.com

  • Instagram: @marcusfilly

  • Twitter: @fillymarcus

  • Facebook



(00:00:00):


Hey, this is Marcus filly, and you're listening to the airborne mind show.


(00:00:32):


Guys. Ms. Bohol, Kira, thank you so much for joining me today and welcome back to the show. Before we get started head over to the airborne mind.com and sign up for your free movement audit checklist. Remember you get signed up for the athlete, digests real estate updated. You get a nice little training video, and you also get some strength assessments to help you kind of objective the figure out, you know, where to focus your time and energy. When it comes to accessory work. A lot of these assessments are straight from some of the guests that we've had on the show. So you'll see some honorable mentions throughout as well. So make sure you head over to the airborne mind.com and grab your free movement audit checklist. The other thing I'm excited to talk to you about is the mobility through movement program, which drops on January 2nd, 2017.


(00:01:15):


If you're looking for a time-efficient way to get in some accessory work that is going to help you get better at things like overhead squats, handstand, pushups, muscle ups, or anything that really demands a lot out of the upper body then this might be for you. You can check out more details, see what athletes are saying@theairbornemind.com slash MTM. And if you like it and you want to sign up, you know, you can sign up at the heavily discounted presale price and reserve your spot. So once again, head over to the airborne mind.com/mtm and check out the details today's podcast is brought to you by audible.com. So if I'm not listening to podcasts, I'm probably listening to audio books. And every week we ask each guest, you know, what are your, what are your favorite books, whether it's training life, business, whatever it might be.


(00:02:04):


And, you know, they usually give some pretty awesome recommendations. So one that I would like to share with you is the way of the peaceful warrior by recommended by Brian McKenzie. And I have listened to it twice now. And so if you're unfamiliar with audio books and you just have a hard time figuring out, you know, finding time to sit down and read audio books are a great way to add that into your daily routine. And audible.com is giving airborne mind, readers and listeners, a free audio book and 30 day free trial. If you go to audible trial.com/the airborne mind show. So once again, that's audible trial.com/the airborne mind show. Today, we get to talk with Marcus filly. He pursued a collegiate soccer career at university of California, Berkeley, where he discovered his passion for what strength training can truly do for performance.


(00:02:57):


And he has competed at the CrossFit games three times as an individual and three times in the team division. He's also the captain of Phoenix rise. The Gridley champions of 2016, Marcus is also the co-owner of TJ gym in mill Valley and founder of the supplement company revive RX. In this episode, somethings that we get to chat about are why functional bodybuilding can help you with so much more than just looking good. We talk about stepping outside the conventional movements to train for the unknown and unknowable. And we talk about what life looks like behind the athleticism and the design behind striving for a balanced lifestyle. You guys know how pumped I get when we talk about bodybuilding. It's something that you know, I've experimented with, had some success with, and to have someone like Marcus dig deep and talk about it talking about his experience with it and how it has helped him tremendously this year is pretty exciting. So with that being said, please enjoy the show Marcus, welcome to the show, man. Thanks a lot for joining me today. Hey, thank you for having me. Yeah. So, you know, I'm pretty pumped to pick your brain on a lot of different topics. But before we even get started, let's for those who may not know, give us a little bit about your background and the story of how you kind of got to where you are today.



(00:04:11):


Okay. Yeah, absolutely. I, this question always gets me into trouble cause they usually say too much. I go into too much detail, but I'll try and keep it to the highlights. You know, I, I think the relevant kind of background is that I started I was like, you know collegiate soccer player to university of California, Berkeley, and was a goalkeeper for three seasons where I got introduced to the strength and conditioning through like a typical division one program strength and conditioning program, which really opened my eyes to what training can do for me as an athlete, but also just good training principals could do for me as a, as a person and my wellbeing. I liked fitness prior to that, but I really fell in love with fitness in college. And then shortly thereafter, I, I left playing collegiate soccer and I dove deep into training.



(00:05:05):


Just purely for the sake of training. I love to train, I didn't, I didn't just go and do bodybuilding workouts to get muscles. I like, I loved to lift more weights to be strong. I wanted to be fast and I wanted to look good. And so that kind of was the next several years of my life post-college and through a series of events with a number of people I've found my way into CrossFit which is a story in itself. And CrossFit then became this thing that just resonated with me so quickly because I love to training for, for, you know, being fit already. And I felt like I was doing that. And I was like, Oh, well, here's a way of, I guess, being measurable about that. And so yeah, I dove into you know, CrossFit as a training methodology.


(00:05:55):


This is around the time I was applying to and attending medical school and through a series of events, I decided that I wanted to change my life focus and purpose. And I dropped out of medical school and pursued fitness as a coach full-time and coaching fitness. Full-Time led into some competitive opportunities through my local gym which then launched my I guess my athletic career as a CrossFit athlete and then as a grid athlete. And and it has really served as a platform for my, my career as a fitness coach and professional, which is still very, both are still very active to this day.



(00:06:36):


Awesome. And now, what do you, what do you think really sparked that decision to, you know, change the life focus and, and leave medical school and pursue other things, what was like the, you know the trigger behind that?


(00:06:52):


Well, it, it's funny the trigger for going to medical school and the trigger for leaving medical school. Really the same thing. I mean, I was I was wrapping up my undergraduate degree and, you know, I had a knack for science and a love and a passion for physiology and health and nutrition. And I knew I wanted to basically be a teacher in some capacity. I wanted to share that knowledge and information with others. And you know, my, I had a family history of doctors from brothers to grandfather, to dad. So, so that was a very familiar area or field to be associated with. And I thought, well, doctors and educating people on health and wellness, there's going to be some overlap there. So for lack of a better option or a better idea, that's the direction I went.



(00:07:44):


And I kind of had a vision of myself being an MD that was really into health promotion and you know, maybe running a center where we have, you know, health and wellness courses. And and so that's, that's what I did. I went to medical school and, and, and as I got more, well, I didn't get too far into medical school, but I got far enough to recognize that there was something about the Western medical approach to education. That was I felt a little bit of a disconnect from, it was very much how do we understand disease? And then how do we treat, you know, treat the symptoms of disease and I'm generalizing, you know grossly generalizing what the Western medical community is like. But I started to feel like, okay, well, that, that seems to be getting away from my, where I felt like my calling was, which was to really get to understand health and what we can do to promote health and maintain health and live optimally. And, and I guess avoid disease. So, you know, kind of looking at the eight-year education process to to get my, you know, my, my medical license and to be able to practice versus maybe another approach that might allow me to interact with people day to day and teach them about health and wellness, you know, it just became clear to me I needed to take a different direction.



(00:09:16):


Sure. Now, how does it use mentioned that you know, your your family has a history of, you know, being in that field, how, how does your family and friends kind of react to that decision?


(00:09:28):


Well, my family and my friends, and I've been blessed with a extremely supportive family. The friends that I've kept close over the years are also extremely supportive, but that's, that's by that's by design. You know, I've kept the people close to me that understand me as a person deep down beyond the fact that I was a medical student or I've, you know, been to the CrossFit games. I mean, they just know me as me. And so I think during my time in medical school, my family and my friends, they saw just a level of unhappiness and, and and depression in me that was just like palpable. It was like, wow, this, this, this guy who's on, you know, on the surface, looks like he's got everything going well for him, he's just unhappy sad. And he's not optimistic about his future in this field.



(00:10:20):


And it got bad enough to a point where, you know, my family and my friends we're ready to support any decision I made that would move me towards what my real purpose and passion was. And so leaving medical school was, you know, it was a big, a bunch of support from my friends and my close family. And I think there's, you know, some fears with parents for sure. Of like, okay, well, what's, what's my son going to do now, you know, like, how's he gonna turn this thing into something that could support him? And, you know, that's maybe some of the fears that my father had about me leaving, but you know, I, I, I think there was, there was one person in my life at the time when I left medical school it happened to be a classmate of mine who, like, I, I remember telling this person, Hey, I'm, I'm, I'm going to be leaving the S you know, I'm, I'm going to take a leave of absence is what I said.



(00:11:16):


But, you know, it ultimately went on to be my full exit from medical school. And he was like, immediately, like, no, that's a bad idea. Like, you've actually looked at me. Like, I, I, that that moment, I was like, you are not my friend. Like I realized that I was like, this person is not somebody who I will ever be in touch with beyond this, because in this moment of desperation where I need to make a change for the better person is not supporting me. So yeah, that became kind of a way to know how to keep people close in my life. That really support me for me and support me for you know, my happiness, my, and the true, true person.



(00:11:56):


Very cool, man. So let's say that, you know, you had a few billion dollars and you had a staff of, let's say, 40 people, and these 40 people are, you know, top performers, great thinkers in whatever it is that you recruited them for. And you wanted to use that to make some sort of change, some sort of impact. What would you do with that? And maybe, you know, maybe this can relate to the medical system or the healthcare system, or just anything beyond that as well, but what kind of comes up for you when you think about that?



(00:12:26):


Wow, that's a sweet question. I yeah, I don't know. I was actually just listening to some lately I've been listening to a lot of people who, I guess you'd call it motivational speakers or people that help help others to understand how to, how to lay out their life in a way that will lead to prosperity in, in many different ways. And somebody I was just listening to was talking about, like, the ultimate place you can get to in terms of wealth is that you get to a point of wealth in terms of like monetary or whatever that you can actually start to give back and change and impact other people's lives, where you're not so worried about making yourself, you know protected and increasing your own wealth. You can, you know, you got that covered. And so the billion dollar question, that's like, okay, I've reached that part.



(00:13:15):


I don't have to worry about, you know, my personal finances. I can really just think, okay, what do I, what am I going to do for others? Yeah, so that, by the way, great question. And so to think about that, I I've always thought that something I want to be able to accomplish as a coach and as an athlete is to help or it's to get people, to challenge some of the basic assumptions that the medical community or, you know, mainstream media have assumptions that they have made about what it means to be healthy and what you can accomplish with your, you know, your physical, emotional, and mental health in, in a modern society where there are pressures and stresses of everything that we are hit with on a day-to-day basis. So I know that that's a really broad and, you know, general statement, but I know that that would be kind of what I want, I would want to do.


(00:14:17):


If I had, you know, people, I was surrounding myself with them, we had a mission in a, in a, in a goal to achieve. It'd be get people to challenge what, you know, what they assume to be healthy, right? Like I think that that's something, you know, even somebody like Greg Glassman has touched on in some of his, his discussions about the health. Well, you know, the sick health, wellness, you know, fitness continuum, it's like, you know, we are in a society where a lot of people assume that health means this, but really you that's that that's undervaluing what people can actually do for themselves and what they can experience in the way of health and wellness. So challenging people's assumptions on that. And also challenging people's assumptions on what you know, living a balanced life can look like and should look like, you know that's from how much physical activity people get in a day.



(00:15:17):


Like, how can you, you know, go and, you know, create have a career and make an income and support, you know, yourself and your family. Where does the line, you know, where do you cross the line of, you know, you're not taking care of yourself enough and you're taking care of your finances too much, or you're taking care of you're prioritizing other people more. You know, having just said that, I think that that is something that really hits me at the core is that, you know, where do people prioritize others more than themselves? And I think the balanced in, in our society very much has shifted towards people thinking I need to, I need to provide for others. And I needed to take care of others at the expense of my own physical health. Those are the people that ended up becoming my clients often, or where my clients at the gym.



(00:16:08):


It's like, Hey, I've been working hard to try and make a living so I can support my family. And I'm totally sick and out of shape and unwell. And those are people that end up in the hospital needing, you know, the majority of healthcare dollars in this country. So shifting that to let people know that like taking care of yourself first is not always a selfish thing. You know, actually that can be a very loving, generous, and compassionate thing to do for the people in your life is you're healthy, you're taken care of. Then you can bring your best self to the people around you, and you can do it for 50 years, not just 15 years until you get sick or until you're, you know, you're not present your energy is so low and you're not able to you know, be there for the people that you want to be there for.



(00:16:57):


So, yeah, that's, that's a, it's a pretty broad concept, I think, but it is, it is how I try to approach my you know, my current coaching, you know, career with clients is teaching that principle. It's how I approach my own fitness is, you know, making room for myself so that I can be my optimal self. And then when it comes time to actually, you know, give for other people and be present for other people, I can do that and do it fully to my, the best of my ability. But yeah, that's, that's a great question. Thanks for sending me down that rabbit hole.



(00:17:39):


Yeah, no, that's, that's, that's a great answer. And that kinda ties into, I think the next thing we're going to touch on, which is a functional bodybuilding, that's something that you know, you're really known for. And I love that term because I think it really encapsulates a lot of the work that we may need, but don't get enough of, and I also think that, you know, at some point in every CrossFitters journey you know, we went through a phase where we looked at bodybuilding as something a little bit inferior as not functional and you know, after a year or two years, whatever, you start to supplement and play around with different things and you start to realize like, wow, this actually has a place in my regimen, maybe. And so I'm curious. Yeah, let's, let's touch on that. And what is like your definition of functional bodybuilding and you know, how you use it?


(00:18:29):


Yeah. I, I just, I think it's important for me to first say that you know, if, if I've gotten a reputation in the past several months as you know, doing a lot of this it is like many of the things in my life, it happened by chance sort of you know, I have a coach, somebody that writes my design for me. It's something I'm very public about. And I believe in for a lot of people that coach has, you know, through the interaction and the communication that we have together, we have, you know, we always will align with, this is what my body needs right now to get to where I know I want to be in the future, whether it be competitively or just from a, you know, a life balance standpoint. And after the seasons were over, I'm talking CrossFit and grid, you know, my body needed what I'm doing.



(00:19:24):


Day-To-Day and I'm sharing on social media, it needed to slow down, it needed to rebuild structure. It needed to have a break from common, you know, repetitive movements that I had been doing for the last year, basically at relatively high intensity. And I needed a chance for my brain and my hormones to align with, you know, something that had been was missing after intensity for as long as I was, I was doing it. So functional bodybuilding was something that I started to use to basically describe what I was doing on a day-to-day basis. And you know, bodybuilding, it, I, I mean, bodybuilding is a sport. Okay. So, you know, it, it is also, I think, you know, people recognize it as a type, they refer to it as a type of training is a type of training where you go and you, you lift weights for the purpose of building an aesthetic.



(00:20:29):


Okay. But having done that for you for a number of years, having done weight training programs with the one intention of actually getting, you know, better aesthetic this was in the early two thousands. I did stuff like that. And what I know about that is you actually build a amount of you know, you, you train your your creatine phosphate system in a way that can add a tremendous amount of energy to your life balance to your hormones and, and functional strength if done correctly. It is something that I attribute a lot of my success in the sport of fitness and CrossFit too, is prior to CrossFit, I did years of bodybuilding, you know, chin ups, bench, press squats you know, curls, presses, shoulder raises Peck deck. I mean I was fortunate to always appreciate full range of motion back then.



(00:21:33):


So I didn't cut myself short of that. So I I've built functional range in my joints through my back bodybuilding, but I was strong. I mean, when somebody taught me how to do a kipping pull up, I think the day one, I was able to rattle out 25 butterflies. Right. And that was, that was because I had, I was strong. That was because I had done it chin ups for years. So, you know, functional bodybuilding, I think to me is just a way of basically describing the fact that you know, you can body build the wrong way if you want to develop function and you know, translatable fitness for CrossFit, you can do half range of motion squats. You can do half range of motion curls. You can do, you know bench press that doesn't really put your arms in a you know optimal position for pushing overhead.



(00:22:30):


You'll get better, bigger muscles for sure, doing that. You know, plenty of people you see at the gym at the global gym who have, who are jacked and they don't do anything full range of motion, but that's what they're trying to get. Right. And that's working yeah. For them. Meanwhile, if I'm in a the sport of fitness or a functional fitness community, where we value, you know, full range of motion, we value being able to do things that help us, you know, feel strong and mobile in our day-to-day life. Then you can take those principles and you can apply them to full range of motion settings. You can apply them to overhead lifting. You can apply them to, you know, horizontal and vertical pushing and pulling, and you can apply them to us, you know, full depth squats and, you know, snap, chin, clean positions.


(00:23:20):


And that's, and that's really what the last, you know, several months of my training has, has been focused around is, you know, these are the things I do want to be better at. I do want to be able to do more Muslims. I do want to be able to do more handstand pushups. I still want to be able to, you know, clean and jerk 375 pounds one day. But the road to getting there for me, and for many people doesn't have to mean clean jerk every Tuesday and Friday, and it doesn't have to be do muscle-ups two to three days a week, year round. It can actually look like taking a break from that stuff and, and really deconstructing the movements in a sense, and working on that foundational strength, which, you know, for lack of a better way of describing it, I'm just saying it's functional bodybuilder.



(00:24:07):


Yeah. Now, would you, is it safe to say that we could use this interchangeably with maybe structural balance, although


(00:24:19):


I think structural balance is a much more, yeah, there's, there's many overlaps, you know, I use the term structural balance when I'm talking about, you know, when I, when I talk to new clients that are looking to come on for, for coaching I say, you know, one of the, one of the priorities is to do is to identify, you know, well, first assess where your body is, sits on a number of, you know, different strength kind of measurements you know, analyzing kind of how your body moves and in different planes of motion and determining if you have imbalances and then imbalances, let's say in your your push and pull or your, a front squat to back squat or your, you know, your, your power clean to bench press you know, there's a number of different ways we can correlate strength to balance strength, numbers, to balance, and then using that information to go ahead and try and develop more balanced through, you know, prioritizing, pressing in your program versus versus squatting.



(00:25:29):


Now somebody might look at that to somebody's method for developing strength balance might be as simple as, Oh, your bench press is low relative to your power clean. So we're going to bench press a lot. Okay. That's a very simplistic way of looking at it. And I think when I think of functional bodybuilding or this the way you know, the way I've been training, it's, you have to get outside of the common movements that we see most regularly on crossfit.com. And you have to look at, you know, years of strength and conditioning research and programs. You have to look at sources that, you know, are different for, for particularly the, the CrossFit community that maybe people haven't looked up, you know, Paul Chek training methods, or Charles Polycon training methods, or you know, names like Mike Boyle don't don't, they don't mean anything to them, but there's, there's movements, there's training methods, and there's you know, things that fall outside of the scope of what is, you know, seeing every day in a, in a local, in your local box and those movements.



(00:26:49):


You know, I, it's just, I believe that they, you know, I diversify your, your exercise selection and and diversify have you load those things from, you know, bands to chains, to kettlebells, to dumbbells you know, very your tempos put yourself in situations where your body are under tension for long periods of time, as opposed to, you know, a typical set for a strength program is three to five reps of a movement with that's, that's done in 20 seconds. Yeah, so it's, it's expanding upon that, that same concept of structural balance, or it's a way of approaching structural balance. And it just a more, I'd say a more complex and potentially much more beneficial and an effective way.



(00:27:43):


Definitely. Now, do you feel like control and coordination balance agility are undervalued when you compare them to the other domains of fitness, like, you know, strength, endurance speed, and power



(00:28:01):


Underbelly or neglected? I would say that th I th I think that's a good question. I don't, I don't know what most people's, you know, VAT where most people's value lies. I think probably there's a misconception that by doing just the basic movements of, of you know, clean and jerk snatch that you're hitting all those things. Yeah, you might be touching on each of those elements of fitness. But there are ways to really train that stuff even more specifically, and by training those, you know, fitness traits like balance coordination agility through variety of different tools. I think that is a link toward people's wellbeing and maybe just wellness, physical wellness, how they, how they feel. Right. So right there is such, I mean, it's funny the sport of CrossFit and the sport of fitness, I think, is driving a lot of people to do unbalanced training in a way, right.



(00:29:11):


Because gosh, I'm here, I'm sitting thinking like, okay, I'm making some really big bold statements, but yeah, I, I agree with that. You know, it's like, cause I've done it myself and you know, what, if I'm saying something that I'm generalizing, I'm thinking about myself first. I mean, I'm thinking about training for the CrossFit games. I train for a lot of unknowns and unknowables, but I did so within a pretty defined group of movements for a long time, you know, and I, I did well at the CrossFit games and I felt like I was in the best shape of my life. And as soon as it was over, I was like, Whoa, I gotta, I gotta go balance my stuff out. Right. I got some things missing, you know, and it's been, I have felt my body feel like, feel stronger, better, more balanced through the act of moving away from those types of things and doing the variety of movements that I've been doing lately.



(00:30:09):


You know, that has started to and, and of, like you said, like, you know, coordination, a lot of the movements that I've done in the past couple of months as, as the foundation of my strength program have required much more coordination than a typical deadlift, right? So you know, single leg dumbbell already with unilateral loading is way, way harder than, you know in terms of coordination and balance and doing you know, a mixed grip, conventional deadlift, right? They're not going to meet there's, it's pretty low likelihood that they're going to, you're going to see a single leg, you know, unilateral dumbbell RDL in, across the competition. And if somebody tried to like put that into a competition setting, whether it was a workout for time with that, I'd say poor, poor selection for exercise selection, but from a true for training it accomplishes a lot of the same, you know, a lot of the same characteristics that a conventional deadlift does and more and by doing a lot of that and single arm pressing and, you know, upside down kettlebell, single arm, half kneeling presses, and you know, L sits or, you know, pike ups on slide boards.



(00:31:28):


I mean, these are things that have allowed me to feel a sense of, of balance and health and strength that is purely just like a subjective thing right now, because I know how my body feels. I'm very aware. But it feels way different and, and stronger and better than I felt, you know, in August after I had gone through a full season of, you know, training, hard to compete against the best people in the world in CrossFit.


(00:31:56):


Right. and I wanna know, you know, if you've had a similar experience or if you can articulate this a little better than me, but, you know, when I start first started adding, you know, this functional bodybuilding work in everything started to feel more stable. So things like, you know, catching in the bottom of a snatch, right. I felt solid, like maybe I was doing the same weight. Right. But instead of feeling internally, like I was breaking down and it just felt ridiculous and I didn't feel in control. I felt more stable with muscle ups. I had, I feel like your body awareness is a little bit more enhanced and that's something that, you know, body awareness I've, I've asked Dave Duran, this question, I'm like, do you feel like it's glossed over sometimes or that undervalued? And because a lot of times I feel like, unless you were maybe a gymnast when you were younger, or you did a lot of Olympic weightlifting, or you did certain things to kind of develop that to a point where now you've reached that stage of automaticity, it needs to be trained. I think that body awareness needs to be brought out and I think functional, bodybuilding's a great way to do it using certain, you know, gymnastics practices are a great way to do it, but have you experienced anything like that at all? Or do you see that with your athletes, like things just starting to feel much better?



(00:33:14):


Yeah, I was I was about to say that we, I have had the good fortune of, I think again, like, you know, the way I came to be in this you know, CrossFit kind of sport I went through a lot of different fitness methods prior to that. And one of the, you know, one of the most influential, you know, windows of time in my fitness past was when I was training with a group of individuals that were check certified exercise coaches I don't know what the actual certification or, or, or term would be to call what they were doing, but you know, their philosophy was based in, in some appall checks, methodologies. And we did a ton of basically core stabilization small muscle group, very you know, foundational core and stability building.


(00:34:16):


So what you're talking about with, in terms of like the stability of feeling the muscles, being more stable, doing a snatch I started that stuff over 10 years ago, doing that on, on, on a physio balls, on you know, a Bosu ball on you know, things that people are like, Oh, we don't use those things in our gym. But I went through a process with them and they were extremely thoughtful, you know, practitioners, coaches, and, and designing great programs that I did for almost two years. And I went from, you know, feeling disconnected, to feeling connected and feeling like, Oh, I understand how my abdominal muscles work. I understand how to brace my pelvis. I understand how to actually use my hip to my shoulders. And I felt it translate to my golf game at the time. I was a big golfer during those years.



(00:35:09):


And I was like, this is true. This is amazing how this can impact me. So I known what stability and what feeling more connected and having ability to access muscle groups can feel like when you do it in the right sequence. Okay. So that's how training should go for everybody. You should first learn how to use those muscles. Okay. You should start from stability from understanding body position, getting your scapula and the muscles that surround it to actually function correctly and stabilize before you ever knew, do a push press before you ever, you know, that, that is, that would be the ideal progression for an athlete, right. And too many people jump right into doing the big sexy lifts, and they don't have that kind of core control. They don't have that understanding. So going through a program where you're adding in more unilateral work or stability work, it certainly will impact that for people, whether they're going to be aware of it by the way, and know how to describe it, or know even what is happening, you know, that's, that depends on that person's understanding of their body and their, their self-awareness right.



(00:36:26):


You know, I I've had that. And so the moment I start to feel that come back or the moment I feel it starts to disappear where I could be strong, I could be hitting PRS, but I'm like, man, my hips are off. Like, I can just feel that my left hip is working more than my right. Like I know that. And I know that every time I train and, and it is what guides, many of my decisions about how I communicate with my coach, tell them what I need and what I don't need. So I wish it's something I could give to every single person who wants to be an athlete in this sport, because it's, it's a foundation of understanding of how your body can work. You know, like, can you go and do a side plank or a side star plank, and actually activate the right groups of muscles to keep yourself controlled.



(00:37:16):


And if you can't, then let's work on that first. Let's, let's build that. And then, and then I bet anything, if you go back to front squatting, after that, you're going to see some, you're going to see or feel some changes that you may not be able to like measure as numbers of pounds that you lifted, but, you know, I, I, it's this kind of working concept and philosophy of like that is going to impact your ability to perform in a fatigued setting, which is CrossFit