• Misbah Haque

Part 2-Functional Bodybuilding: Principles Of Training w/ Marcus Filly

Marcus Filly is back on the show for his fourth episode! This time we dig deeper into the training principles of functional bodybuilding. We reflect on how the first iteration of the Awaken Training Series went for me, the community, and what made it such an enjoyable experience.

I can tell you from visiting Revival Strength HQ this weekend that the experience you receive from on-site or remote coaching is 100% crafted with genuine care (or lack thereof). What a mind-blowing peek at the thought process that goes into truly being with someone throughout their fitness journey.

Show Notes:

  • (6:28) - Community

  • (9:40) - Warmups with intent

  • (14:10) - Learning through training

  • (16:15) - Conditioning, breathing work, and managing intensity

  • (19:34) - Crafting culture

  • (31:25) - Feeling beaten down from overloading patterns

  • (35:48) - Flexibility vs Mobility

  • (39:00) - Tempo training

  • (43:10) - Detaching ego from the load

  • (46:40) - Individualized program design

  • (50:00) - What drives community?

  • (55:20) - Business principles

  • (1:08:00) - Reacting to adversity

  • (1:13:00) - Setting up a structure for balance

  • (1:21:20) - Starting over

Resources we may have talked about:

  • Fitbot

  • Awaken Training Series 1.0

  • Awaken Training Series 2.0

  • Mike Lee - What is tempo and how to prescribe it?

How you can connect with Marcus:

  • https://revival-strength.com

  • Instagram: @marcusfilly

  • Instagram: @functional.bodybuilding



(00:56:34):


And then just having done it long enough to know that, you know, trying to appeal to too many people ultimately means that you're never going to really get very good at appealing to a certain type of person or like a really clear target audience. And I'd rather have a hundred people that are really dedicated and bought in for a long time that I only really go after those people than trying to go after a thousand people who wash out churn and burn. Right. So if I get a thousand initially, and I only end up with a hundred I'm at the same business, you know, numbers as I would be if I went after 100 and I got a hundred. Right, right. The difference is that now they're 900 people out in my community telling people that they didn't have a good experience here. So I don't, I don't want that situation because I tried to go after too many people and they didn't, they didn't, they weren't a good fit in the beginning.



(00:57:30):


Right. And I couldn't deliver on what they needed. So I don't know if that's answering your question, but certainly, you know, just being clear about who, who we need to go after who were good at, you know, servicing as clients and then constantly upgrading what, what that looks like. So, you know, five years ago I had a certain person I was going after now. It's like, okay, these are the people I could really deliver great service to. And then just being totally transparent and upfront and honest about what you're doing. You know, we can train series, Hey, this is a 12-week program. That'll give you insight into functional bodybuilding. It'll show you how to utilize some of these movements and tempo prescriptions over a 12-week progressive cycle. It is not necessarily a program for the regionals athlete. Although some regionals competitors have tried it and had success with it.



(00:58:20):


You know, it is not going to be a program where you get daily feedback from a coach. It is, you know, but it is these things. And then, then people can really be, you know, they can have the information and come in and be like, I want to do that. And that way, you know, someone doesn't get it to week four and be like, Hey, you promised it was going to be this. And it's not. I'm like, yeah, you're right. I promise you this. And I didn't deliver, I don't want that. You know, so being really clear about what you're offering I think helps to manage that.



(00:58:51):


Definitely. what this kind of brings up for me is, I guess there are maybe three different mindsets, right? So one mindset, when you hear, you know, people who are successful in business, whatever area that might be in, you know, sometimes you will get advice that is principles, right. Principles to think, and kind of abide by an overall kind of strategy, right? Like a mindset for just operating and kind of essentially being a better human. Right. And then you, you have mindset number two, which is very tactical advice, right. That like, you know, do X, Y, and Z, like, this is the platform where you should be doing this and it's very, you know, nuts and bolts. Yep. And then you have mindset three wishes, like a blend of one and two. Right. And I guess it's finding maybe that balance between the two and it seems like you, you do that really well. I mean, you have, you know, revive RX is doing really well, revival, strength is doing really well. And so I'm curious to know, you know, for you, what is maybe like a couple of business principles or philosophies that you've kind of set for yourself or have found over time that you found to be, you know, pretty you know that you feel good about?



(01:00:04):


Yeah. Great, great question. It's I mean, it kinda it's just the fact that you're asking me, you know, and you recognize it, we've had some success with a couple of businesses and that I'm, you know, about to maybe give some my own personal insight into the success in businesses kind of a big leap for me. Right. Because I've always looked at myself as somebody who had, you know, a message to share a tr a tremendous amount of experience and in my short 32-year life. Right. But I've, you know, put, I put a lot of time in through training, through education, through, you know, life experience. But I've always liked, felt like, okay, how do I do that? How do I deliver that in a way that's concise, you know, has good business principles around? It allows, you know, the energy I put into it to come back, you know, to me, full circle, to be, to nurture the business, to, to support me.



(01:01:06):


And then ultimately to give people that, like, let people get the product that I have, or the, the knowledge that I have in the best way. And I've stumbled a lot along the way. And I think, you know, I'm on, I'm on it. Like, so maybe that's the first insight is like, if you have to just accept that you're going to stumble and that you're going to make mistakes. And that's the only way that you'll get potentially get better, right? Because the mistakes have to happen. And then there has to be aware of the mistakes, and there has to be some ownership over your part in those mistakes before you can move on and learn from them and then grow. So, you know, I was, I had a gym, I was a group fitness, you know, the gym owner. And I was in a partnership.



(01:01:52):


And, you know, there were mistakes that I made along the way that didn't allow me to really express what I needed in that partnership. And ultimately I was unfulfilled on my end of the partnership. And I really had to look at myself and be like, you know what, I, I never made it clear. I never really set my needs were along the way. So, you know, that's a lesson I took as a, and, and that's, that's kind of the first word in, you know, my, my tagline, honesty, commitment, persistence, you know, honesty. It's like just being honest with myself as to like, what, what I really want, what I really need, what I have to offer, being honest with myself when I make mistakes. You know, that has led me to seek out information from the next source that it's like, okay, I didn't do that.



(01:02:40):


Right. I, I screwed up, I need to get better. I, for first I got to forgive myself for messing up. Right. And I still have, I still have scars and emotional scars from my experience in my past business where I haven't fully, like, I haven't been able to let go. I'm still working on that. Cause that until I do, I won't really launch into the next full, you know, expression of my business, but I'm making strides. So yeah, the honesty part you know, the commitment, commitment to a process, right? Like anything, whether it's with training nutrition or in business, like commit to a system for a period of time, have a way of measuring it, and only then make changes to it. Right. It's like this week we're doing this program next week, we're doing that program. It's like, how do you know the first program was working and not yet?



(01:03:31):


Why did you change it? You know, like, unless the model that you set for, I'm going to do a new program every week for the next six months, you know, changing up the system in that CR that frequently is not showing true commitment. Yeah. So that, that again is like, you know, it's a model for my life too. It's like committing to my training. You know, that the same friend that was here earlier, you know, eight years ago, he and I jumped on the OTT, big dogs blog at the same time. And he's about 10 years older than me, but, you know, eight years go by. And I think he, there was three of us and he recently sent a picture of me to the other guy, Dave, he's like, what the hell happened to Philly, man? I mean, look at him now, you know, like eight years, like of training under the same system, right.



(01:04:22):


The same coaching system for eight years. I mean, I, I'm a different physical being than I used to be. Right. Yeah. Like, and what was that commitment? You know, like a commitment to that plan and, and, and just showing that consistency and, you know, fortunately for me, it worked and when it didn't work, I trusted the process and communicated those things, coaches and, and stuck with it. And, you know, he's like, why don't you just tell me eight years ago that if I just stuck to the plan, I'd be, you know, where I could be much further along than I was. And I'm like, I mean, I don't know. I just, it was something inside of me that I learned in college from a friend. And that was going to be how I approached fitness, was like, I'm going to win the long game here.



(01:05:05):


Yeah. You know, we had a friend who was about 10 years older than us in college. And he was aesthetically like he had a body and the look that we wanted, I was like, man, the guy's ripped, he's got like good skin. Like I had pimples back then. I was like, I'm like, what's, what's this guy been doing Annie. And we basically figured it out. It's like, he's doing what we're doing, but he's been doing it for 15 years in a row. He's eight clean. He drank a lot of water. He worked out and I'm like, dude, that's what I want to do. Right. So bring that back into like business principles. It's like have a system that actually is spelled out, like, we're going to do it this way. We're going to do it this way for three months, six months. And we're going to review that process along the way and be critical of it and, and really determined is this working, you know, not, and here's the mistake I made in the past was, you know, Hey, there's 10 people in this class right now.



(01:06:03):


And they all seem to have a great time. Our business is great. Look at all this fun energy that I'm around. Right. But analytics, you know, show that losing members or I've got people turning in my business, constantly. The energy in the gym is always good, but what's happening is the big picture. So making sure I had some, you know, good metrics to say, is this successful or is not successful. And then I think the, you know, the last line of it is persistence and that is you know, it's gonna get hard. Yeah. It's gonna get really hard before it gets better. You know, what's, what's when the adversity hits, like, what's the, you know, what's the thing that keeps driving you. Why are you doing this in the first place? I mean, before we jumped on the mic, we were, I was telling you that I have this, you know, vision to really fulfill on of physical space, gym space community where we're training happens, like under like my core beliefs around training that I still need to fulfill on.



(01:07:15):


Right. I don't, you know, we've got about 10 onsite members, you know, over the course of a couple of months that we've been open here, you know, that hasn't proven that concept to me yet. Like I need it to keep growing. And I, and it's hard and there are obstacles. I got a baby, you know, I got a couple of other business streams that pull my attention. I still want to compete in the sport of fitness. I want to be training. You know, I want to do a lot of things, be present for my family and all that. But I still want that to happen. So am I going to like, you know, the easy thing would just be like, okay, I'm gonna shut the doors. I'm just going to go behind a computer. I'm going to write programs for people. And, you know, that seems to be working. So let's just do that. But no, I have a vision that I know will bring fulfillment to coaches, the clients to myself, and I need to need to fight through some of this challenge early on to set up the systems, you know, to make it, make it happen. That's so!



(01:08:16):


When you, I mean, looking back right throughout the years, whether it's training and or business, have there been times where you've kind of doubted the process and you faced that adversity and, and how did you kind of maybe reacting to that? Was it always being able to kind of push through or were there times where you were like, yeah, I guess what was your approach when that adversity kind of hit?



(01:08:39):


Well, there have been good examples and, you know, well, examples that I'm proud of and examples that I'm not so proud of. You know, there was probably a turning point at year three or four of my last business where things just didn't seem to be going in the direction I wanted them to be going. Right. you know, I came in with these big dreams of reaching a wide audience, delivering this like perfect fitness program system to a lot of people and you know, getting people, getting our customers engaged in the training process. And I saw, you know, that I had people that didn't really care that I wanted to coach them. They just wanted to sweat, you know, there was in like, get me an out. I saw, you know, at loosen, people gained, some people lose, some people gain some people that didn't feel good to me.



(01:09:32):


And you know, I, I also felt kind of in a position where I couldn't, I couldn't control it. I didn't know how to fix it. And so I kind of just, was I almost resigned. I was like to like the fact that it was on the track, it was on and I just pulled back. And that was one that I wasn't super proud of. It was around 20 and 2014, 2015. I had also just spent like two months away living in Arizona, playing the first season of the MPG GL. So I felt almost detached from the community too because I'd been gone for so long. And it was a, it was a super difficult time. It was also when my mom got diagnosed with lymphoma and took my first year off of CrossFit and five years.



(01:10:18):


And so I like looking back at that and I was like, man, I just, you know, I pulled back in one area in my, my kind of reasoning was like, I got to put energy towards these other years, but here I was, I think not fulfilling on some things I had set out to do. So yeah, in that case, adversity kind of made me withdraw and that was like a protective mechanism I had for myself as to just kinda, I'm gonna go inside and I'm just going to like almost hide a little bit. And I learned from, from that experience that, you know, that didn't really get me anywhere. It got me further into that hole and to a point where I said, okay, I finally need to take a step to like, make some change, you know, say that I'm gonna try something and if it doesn't work, then just move on.



(01:11:03):


Right. and then, you know, like adversity certainly hit that year with training too. You know, I was at the end of a five-year stint of making it to the CrossFit games every year team then into individuals, you know, competitive competition. And so I was dealing with just like burnout, you know, from, from just law three, excuse me, five long seasons. And then to the top, to top that off, there was a grid season that happened. So it was just physically, emotionally, and adrenally just tapped out. And so I tried to push, I pushed, tried to push through that a little bit. And ultimately I was able to, in that moment, you know, come back to that honesty, like kind of tagline it's like, why did I get into this in the first place? What, what do I, what did I start training for before I could race against other people in exercise?



(01:12:03):


Like what, why did I train by train? Because I love to feel good. I want it to feel some vitality. I want to feel the energy. I wanted to be confident when I left the gym, I wanted it to propel me in other areas of my life. And here I was trying to battle against something that was actually making me feel worse. And so it just, there was a moment of clarity kind of, it was like, well, this isn't supposed to happen right now. This isn't worth it. And I don't care what the prize is at the end. I don't care what podium or what notoriety comes from making it to the regionals or the games. It doesn't matter right now because I'm not fulfilled each day leaving the gym. And I don't actually feel good doing the work. Right. So, you know, that was kind of in both cases. It was, I had to come back to like some honesty about like, well, what really matters to me in one case I got there faster than the other, with the training piece, I kind of arrived there more quickly. But yeah, just a couple of examples of how that kind of showed up in my life. Yeah.



(01:13:05):


Yeah. this was actually a question from a listener and it wasn't specifically for you, but it was like, no, could you find a guest who could talk about something like this? And I was like, Oh, this is, I think, you know, I'm kind of waiting for it, but I feel like you're the perfect person to ask this too. And, you know, I feel like so balance is something that's so individual right. To each and every person, like, what does that look like for, you know, the person A may be completely different for person B. Then the other thing is when you see somebody have success in an area, right? Whether that is athletics business you know, whatever it might be. It's understandable if that, if all that person is doing is focusing like a hundred percent energy and just like, you know, directing it all towards that one area.



(01:13:54):


Right? Like Gary Vaynerchuk, for example, right. Probably one of the best entrepreneurs of all time. And he is like, every waking moment he has is like dedicated towards business, for example, right. Somebody like, you know, whoever, you know, whoever, someone like rich Froning right, who has won the CrossFit games, like all his time and all his energy is, is dedicated towards that athletics piece. But when you have somebody who can have success in multiple different areas and almost juggle it all to me, at least that's more like, I guess, sustainable, it's more desirable from a personal perspective. But it's also more impressive because, you know, it's like, how did you do that? Right? What are you doing to juggle all these different pieces? So that question revolved around like, you know, with work with life, with, you know training, how do you juggle all these pieces? And I feel like you're a pretty good person to ask because you've got, you know, these two businesses that you're running and then, you know, you have a baby now, and then you also have your training and you're keeping up with all these things. So what, what's the, what's the secret really?



(01:14:59):


Yeah. That's well, number one, I think what the public perceives is like success and balance in somebody's life always needs to like, you know, we, you need to question that because it's easy to put out social media and to create this, you know, person A of like, I got everything, you know, in check, right. And I'll be the first to admit that, you know, I, I still, you know, struggle with that concept of balance because life with life just continues to change and evolve and to become more complex. So I have balanced two years ago, I had it all dialed and then this happened or that happened and then things have to get changed. Right. so nobody's figured that out there has to be a system in place, you know, that helps you to arrive at new, a new structure for balance in your life.



(01:15:59):


A couple of things that have helped certainly for me and this I've learned a lot from my wife is so, you know, setting clear boundaries, you know, like when does it start and when does it stop? When does work start? When does it stop? When does training start? When does training stop? You know, I have trained very clearly marked in my calendar. It's like today it started at 1130 and it was going to finish at one 30 because we were going to do this talk. Right. So I stuck pretty close to that. I think we, I think I was sweating still at 1145 or one 45, but, you know, it's like parameters to how you're going to compartmentalize the different parts of your life. Right. so yes, boundaries, you know, the second thing is always looking ahead a bit, so evaluating kind of where I'm at now.



(01:16:46):


I want to be doing more in a certain area of my life. Well, I don't see enough room for that right. In this present schedule of what is looking like balance, but I want to create it. So how do I create that? Where, and I have to look forward, I have to kind of forecast ahead. And that's with training. So like right now I train for an hour in the morning. I'll keep using the training example, but as an hour in the morning, maybe two hours in the afternoon, 90 minutes to two hours in the afternoon. Okay. So that's great for my life right now. I see it's a squeeze some days, but most days it's pretty good, you know that's five days a week. If I want to go to the CrossFit games again, if I want to be successful at regionals, you know, those hours may have to expand a bit yeah. As the year progresses. And not only do they need to expand, not just like, I need to do more reps, but the reps that I do are going to be a bit more intense. And so I might not be able to stop a workout at 11 or one 30 and start talking to you at one 40 with any coherency. Right. I might need that 30-minute buffer. That's what training for competitive fitness ends up looking like, it's like you to kind of just.



(01:18:04):


Chill a lot because you just wiped out.


(01:18:06):


Right. So, you know, if I want to do that and people ask me, are you going to compete next year? And I'm like, well, I got to set my life up for it. Right. You know, I got to set up the balance for it to work because I'm not going to go and do it if I'm sacrificing all these other things that I've committed to as well. So looking, being a, you know, being kind of clarity about what's it going to take for something to happen? You know, I want to write a new program, you know, a new training series, that's going to take X number hours. Where is that in my schedule? Where do I have time for that? Yeah. Don't promise to do it if you can't make the time for it. Right. So yeah, those, those are kind of two balance keys for, for me that, I use to reevaluate where I'm at any given point.



(01:18:56):


Okay. Where, where are my boundaries? Right. I'm at home with my wife and my baby, you know, am I looking at my phone? Am I trying to check, you know, my social media, my trying to respond to viewers, am I trying to look at email? You know, I have to be reminded sometimes, Hey, it's time to put your phone down. It's trying to put your computer away. You know, that's an that's constantly an area of struggle for me. And I know it is for a lot of people and, and then you know, looking forward and say, okay, yeah, I don't want this to be the pattern for the next, you know, five years. I want to change this pattern. So how do I, how can I make that happen for me to increase my training time? I need to decrease my maybe consulting time or my program design time or my business administration time. Right. So who's my business administration person. I need to hire in order to give me more time to dedicate to this other thing that I've decided.



(01:19:50):


Is a priority. It seems like from what you're saying, expectations are like a huge concept to almost manage, because let's say that, you know, you're, I guess that CrossFit games example, right? Like if you know that you want to go to the CrossFit games and you're expecting maybe a certain outcome, but your training kind of remains the same. I think I've heard this from Gary V is like, the behavior has to scale for whatever it is that you want to do. So it's like, okay, if you want the balance, but then that means that you know, you may not make it to the CrossFit games if this is what training kind of looks like. So it's like, I guess getting clear on the expectations for whatever it is you want as well.



(01:20:31):


Definitely. Yeah. And that, that, that sometimes requires you getting guidance from somebody else because if you never made it to the CrossFit Games, you might not know. Yeah, you might be misinformed. You might be watching, you know, Jacob Heppner working out in his barn 12 hours a day and be like, that's what it takes. It's like, well, that's what he's able to do. That's not necessarily what you need to do. What could it look like for you? And then let's create a clear expectation, right? Or maybe you're like, I want to make, I'll make the regionals and you train one hour a day in a group class. You know, the people that are able to do that under those circumstances nowadays are very few and far between, so that's not a good expert. You know, the expectation there is not matched to the goal. So that needs to be rethought. And maybe you don't have the knowledge base to know what's the right number of hours to need to put in and so forth. So you seek out guidance.



(01:21:27):


That's amazing. Very insightful. This question I want to re-ask you, cause I asked you when you did the Facebook live, right. So let's say that all your professional success was kind of gone. Right. And, you know, revive our X wasn't there anymore. Revival, strength wasn't there anymore. Let's say people didn't even know who Marcus filly was and you had $500 and you had a laptop. What, what would you do with it? Let's explore that answer.


(01:21:53):


Yeah. Well, you had said something when we were chatting before we started that social media or Instagram has been a great outlet for me. I've, I've, it's really been just a good platform for me to speak to, you know, the audience that's out there, that's consuming fitness information. So I think I would kind of fall back on that. Right. you know, it started, I think in 2013, 2012, 2013, I started writing a fitness training or a training blog. This was the way that we used to communicate to our coaches before Fitbits. So it's like Marcus filly.com, training blog, 2013, you know, every workout, every meal for like an entire year. Right. It's all documented. But it was, it was where I learned how to have a voice to share a message, right? Cause you know, you could take away all my businesses and everything and I could be starting at zero, but I still have all my experiences.



(01:22:59):


I still have everything that I've done and the knowledge I've accumulated, you know, in 32 years. And it's still what drives my business today is sharing that information with people. So, you know, I would get right. You know, that those are the tools that I have these days to share information is basically, you know, a computer and a phone. So you didn't give me a phone. So maybe I spend $500 and go buy a phone and a tripod, maybe one that's not broken. I would go back into the, you know, I, I maybe start out on you know, in a park where I didn't have to pay for a gym membership and I would potentially start just doing some fitness principles and showing it and sharing that experience. And it resonates with, you know, I started with zero Instagram followers. Right, right. I started with zero Facebook friends, you know, and it networking over time has led to where I'm at today.



(01:23:54):


You know, blog followers, repost of my blog, you know, training videos that were stored on YouTube. Like I would, I might, I might maybe vary my strategy a little bit and you know, spend a little bit more time trying to build a YouTube following feel like there's a little bit better. There's I dunno. It seems like there are better rewards down that road. Better, easier to monetize a big YouTube following than it is to monetize an Instagram following. If I was pure, like, I don't have any income and I need to make income. Cause it's not all about the money. It's about sharing content for sure. But that's, yeah, that's kind of where I would start. And again, it's just sharing my journey, you know, and my journey starts with nothing. It's even more of a, you know, a story to tell. Right. Cause I didn't, I didn't come from anything. I was very fortunate to have really, you know, a great upbringing and super supportive family and a ton of, you know opportunities in my youth. And but that doesn't mean that the experiences that I've gained along the way or, you know, certainly, certainly I've had my challenges along the way.



(01:25:02):


Yeah. And I guess, okay. So the next piece to that if we were to dig deeper is you would have to, I don't know, how would you monetize it? Would you continue to coach clients? Would you do a group training program? What would be, you know yeah? What would be kind of your move there?



(01:25:19):


Well, I love coaching individuals because that's been the most rewarding experience in my personal journey is my own individual coaching experience. So that has always resonated a lot with me. So I would continue to do that. Absolutely. and I would, you know, I think what I, what I'm doing now, which is like getting, you know, having coaches around me, you know, hiring on coaches around me that can, I can teach that process of, you know, coaching individuals and sharing their message and their knowledge. To impart knowledge to coaches that they can take on clients. Like that's something that has always felt I've always felt called to do, even when I was in college and I was writing application essays to medical school, you know, I wrote this application essay that was basically like, you know, medical school applications. There's a personal statement you write, right.



(01:26:31):


And it's, it's, it's a standardized application that goes out to all the, you know, every medical school you want it to go out to, then they can send you secondaries and so forth. But the personal statement is kind of like your one shot at telling them who you are and you know, two pages. So I painted this picture back then of basically being like a facility, like running some type of center where I was like going to be a director of different disciplines of kind of educators and coaches that were going to bring people in to make them help them. So there was going to be a mixture of trainers and nutrition, people, doctors, and I was going to be kind of like, I'm going to oversee this. So that's what I thought back then. And then, you know, here I am like running a gym or like I have coaches and we're teaching the clients and we're, you know, we're, we're working with fitness and nutrition and life coaching.



(01:27:26):


And so we're mixing some of those disciplines. We're not, we don't have the medical staff on hand, you know, maybe that's like a 10 your vision to like collaborate with like, you know, healthcare practitioners and the medical world to kind of maybe have access to a new group of clients or a new group of patients. But yeah, that would certainly, I think be the route that I would take it is you know, kind of creating that tier those tiers of like let's deliver more and more information down to the people downstream through different channels. And but the way to get there is to start with individuals who do really good, get a lot of people that want to work with you so many that you can't handle them. And then you hire people to help you to deliver that same message to those people.



(01:28:12):


Cool. And then, you know, that's, that's the path. So I would see it that way. And there are definitely probably faster ways to monetize, you know, things or like make money. And maybe they would be, I would utilize them to ultimately fulfill the bigger vision. Right. Because it's like the money coming in from like some sources, like, it's just not, it's great, but it's not fulfilling me in terms of what I want to be doing with people and perhaps, but it's also a really great tool to use, to make this other system grow. Yeah. Because yeah, you want to launch this great idea, but you got no capital to do it. Sorry, it's going to be a real tough battle. Right. But if you're like, I got this great idea for this thing and I got the coaches and I got the knowledge and I got the system in place. I just need a hundred thousand dollars. I can make it happen. Well, if you have a hundred thousand dollars, guess what you get to go see if it's going to work. So, you know, cash in that way is useful.



(01:29:10):


Yeah. You, you highlighted on something that, I don't know how I didn't like notice this with myself earlier. May. I mean, maybe I'm just not at that stage, but when you pointed out it was like, Oh, he's right. And it was when, you know, I told you how coaches and trainers and gym owners are, you know, listening to the show more and more. And in terms of like who I had in mind for, you know program design and, and who I was trying to cater to it. Wasn't, you know, I feel like, you know, those people weren't listening for example. Right. But then you said, well, coaches are ultimately the vehicle to pass that message on to more people. And that was like a Holy moment for me. Cause I'm like, Oh my gosh, that's so simple. But like profound in a sense like that is so true. Like these people are responsible for spreading this too, you know, one coach could take this and spread that message to like a hundred people at their gym and another person could do it for 250. And I guess ultimately that's, that's a more impact overall.



(01:30:10):


Yeah. Yeah. You, you had said I really, my, my goal was to find the audience that was wanting to go from zero to one, basically like nothing to something. And you felt like you weren't hitting that audience certainly, but posting about waking training series, like maybe that wasn't resonating with somebody who's on the couch resonating with fitness people, but yeah, you're right. It's like, you might resonate with a coach who then is going to have access to that person is going to share that knowledge. But there's also something in there about like, well, what do you, you know, like, and I'm not going, it's not to say you're not good at going for the person that's a zero and taking them to a one. Right. But what you're doing already, that you're very good at. And, you know, it's proving itself with the reviews that you're getting with the guests that are agreeing to come on your show with the listenership like just it's happening.



(01:31:01):


And you're, you're doing really well with it. And like, I'm excited to come on this podcast every time because the conversation is, is really stimulating for me. And I'm going to walk away being like, Oh my God. Now I, now I really understand what the heck I'm doing with the awakened training series. I'm going to go write some more right now. Cause I get it now. I, I, he let me, you know, share that. So, you know, getting an understanding of what you're good at, what, who you can really go after, and what's working. That's also something that I've to think I've had to learn. It's like, okay, I could keep trying to, you know, breakthrough on this other vision in this other business venture that I really want. And then this, this thing over here that's really doing well. Right. So how can I then refocus my attention there and then find some connection to my original message and thing I wanted like, okay, well, how do your current show and your current social media help get to that zero to one person.



(01:32:00):


Yeah. And it, well, there is a way of looking at it where it does work that way. Right. you know, ultimately does that sit well with you? Does that totally fulfill you? If it doesn't then? Well, this is the channel. That's going to get you a voice and get your momentum and then you have an opportunity to go and work on that other thing. Right. If you just shut this down, you're like, I'm going back to this. It's like, well, that's going to be a tough road. Right? Like this thing that you're doing right now is working great. So anyhow.



(01:32:28):


Yeah, I appreciate that. Speaking of that zero to one concept and I want, I know that the weekend training series 1.0 is opening up when this.


(01:32:39):


It's going to be registration opens on July 2nd. And then the training program starts on July 10th. So all of next week, which now that I think about it is like vacation week for people. They're like the 4th of July. So hopefully people don't miss registration cause they're vacationing, but maybe it's also a great thing to come back to after you've had, you know, maybe a couple of days of debauchery. Yeah. 4th of July ethics.



(01:33:05):


Well, I was talking to you, and I know I've like touched on this before when we were last talking about the calisthenics culture. Right. And how I'm kind of fascinated about that. So I got a chance to talk to Gina scare Angella yesterday, who is a former gymnast, former NFL cheerleader. And she is in that calisthenics world. And now that I've researched it a little more, like consider it freestyle calisthenics, right? Like the crazy stuff like she can do on the bars and then upside down and all this stuff. And part of that conversation for me was like, towards the end, I was like, well, how about this person who let's say they, cause she said, how do you get started? Well, he's mastered the basics, pushups, dips, bodyweight movements. I'm like, how about the person who's sitting there who like, maybe can't do a push-up yet or multiple dips yet.



(01:33:50):


And so maybe their workout ends like, you know, in 10 minutes and they don't feel like they really did anything. She was like, well maybe that's when the concept of using weights. Cause I asked her, do you use weights for your training? And she was like, yeah, that's when that comes in to help you kind of build that base level of strength. And that's when I was like a functional body. Like that's literally what we're trying to kind of push out. There is functional bodybuilding. You could use, especially if you're that person who's, you know, you're trying to get the kipping pull-ups or master these basic skills and you haven't gotten there doing, you know, just skill-specific specific progressions like you mastering and learning and reconnecting with, you know owning your movement, essentially like man, that is, I can see that totally paid off for somebody. You know, if they decide to hop on.



(01:34:36):


The 1.0 yeah, totally. I mean, that kinda makes me think of what James says a lot. It's like, you know, you got to put the contractions in like you've got to do the reps. I don't care how you do them, but like, if you haven't done the reps, then you haven't earned the next step yet, you know, and, and calisthenics, you know, I'm sure some of the stuff she does, like it's really level, you know, like, yeah, you haven't earned the right to go there yet. So yeah, if, if your workout ends after three pushups, cause you just hit total muscle failure, then go grab some 10-pound dumbbells and do a bunch of reps of like dumbbell bench. Right. Cause you can still do that and you still need to put in those contractions, like you need to get your muscles to work.



(01:35:17):


And it's just, it is another way of looking at training. It's like, you're just out there to get the muscles to contract over and over and over again through a range of motion. Okay. So it's all right. If you know, you can't lift the weights, like just do the work, right? The more times you do those contractions, the more reps you get in, trust me, the body adapts. Yeah. We're, that's what we're built for. That's how we, that's how we're designed. So the weights will end up going up, you know, you do enough of those, you know, you max out on your pushups and you go do some accessory dumbbell bench, come back next time. You're going to able to do more pushups. Right. And just keep that cycle going until, you know until there's no need for that. And maybe accessory work and then you can really dedicate to just the calisthenics program if that's what you choose to fall.



(01:36:03):


All right. I don't know if you mentioned this while we were just talking or if this was beforehand, but you said you have to earn your intensity. Right. That, to me, was kind of profound because it totally makes sense. Like if you start viewing it like that, right. Then you can, I guess, control other aspects of training much better. And it just shifts the mindset a little bit.



(01:36:23):


Yeah. Yeah. There's yeah. I think James really taught me that it's like, you know, you've got to actually, who was I talking about that with? I think it was that same friend this morning who also had that conversation with, I said to him, you know, he just did ATS had a great experience. You know, he started eight years ago with me actually before that doing, you know, classic group, fitness, CrossFit group classes, he burned out, had a bunch of back injuries and things like that. And I was like, you know, Chris man, wouldn't it have been cool if your first exposure 10 years ago was ATS. And then you graduated over time to do the Franz and that this and that, that right. Right. Because not, not, not, not, not to say that it's not right to do Fran as like your first exposure, but if you truly scale that correctly, right.



(01:37:23):


That person's doing like front squats and ring rows and they're doing them at tempo and they're not necessarily racing, but they're getting some intensity, but it's very appropriate for their level. Right. He didn't do that. You know, many of us didn't do that. I didn't do that. I did.com for the first two months and blew out something I was crushed for a year, you know? So anyhow that, that you know, that could be, it's just a, it was an interesting concept for it's like if he had gone through that route, maybe he, he would have earned that intensity a little faster and in a more like linear progression.



(01:38:01):


Absolutely. and, and I know for myself at least, and know a couple of other people like I mentioned that community aspect where people are conversing back and forth of how the training program is going for them for myself and them I've picked up that people are excited for like, they want to keep going with this style of training. Right. So you are doing, are you doing a 2.0, and is that coming out? Like when w what's kind of the plan for 2.0.



(01:38:27):


Well, yeah. All the 1.0 participants will be getting a message from me tomorrow. Okay. On Saturday, I guess it's July 1st. But yeah, I mean, first to say, thank you for participating and for helping share this message, you know, and spread the word. But also to invite them to participate in ATS 2.0, which will release on the same day, July 10th the registration will open as soon as they get the message. And it is an opportunity to continue with the methods of training. And the question has been asked a number of times, you know, what's, what's it going to look like, how's it going to be different? So I did, I did a little bit of a writeup that we have on our website now that will kind of describe 2.0 and you know, people like, Oh, are we going to do more Olympic lifting now?



(01:39:23):


And are we going to kind of like, we saw that the intensity kind of got a little bit ramped up towards the end of the 12 weeks, is it going to just continue from there? And, you know, I go back to like, well, what was the purpose of this thing at the beginning? You know, what were the principles that kind of got people excited initially? And it was a departure from, okay, we gotta do more. We gotta do more. We gotta do more intensity. We gotta do more Olympics. We gotta, you know, keep progressing in the speed, strength, strengths, be continuum towards, you know, absolute speed and we'd get, get going. Like that's not my mission with this by any means. Yeah. You know, if there's a client out there that truly is ready for that, and they want that, then they hire us for individual remote coaching or onsite coaching come and get a program that is tailored to you and where you're at that can progress you, you know, over a long period of time to where you want to go in those movements.



(01:40:24):


But for ATS 2.0, it is, you know, we just did 12 weeks of a progressive, you know, cycle of accumulation into some intensification, guess what? It's time to de-load go back to the basics. Right. And rebuild because everyone needs that. And I talk about it, my own train. It's like, I always spend the next couple of weeks, the first couple of weeks of a, of a new program, you know, a new training cycle, kind of focusing on the movement, quality, focusing on range of motion, focused on stability, focusing on these things. And I want to give people an opportunity to do that. Some of the movements change you know, some of them like the training split, right? So like Mondays have been, you know, push and pull. Right. So I'm going to switch that. So Mondays are a little, you know, we're going to change up the, the, the overall template of the week.



(01:41:15):


Right. You know, I want people that, so it was like, it was like almost like vomiting on the page a little bit with the first program. And like, I got to get all these things down there. There's all this great, awesome stuff that we do so many cool movements, you know, like an average day had like 10 different movements to do. So, which is great. But it maybe didn't allow people to really dig deep into any one pattern or any two patterns. So that might be some area of evolution of the program. It's like, let's go, I kind of can get it a little more concise so we can get more out of it. Because now we're like growing as athletes, we're evolving, we're getting more, you know, understanding of how to train with tempo, how to train in these ranges, how to do this stuff.



(01:42:02):


So rather than just doing three sets of five different movements, let's do five sets of three different movements. And that way you can get a little bit more out of that potential. Yeah. and then just, you know, the, the, the core lifts that we hit, you know, back squat heavy in the first one. So let's switch up the pattern. Let's do some front squats, you know, for people, a lot of clean grip pulling, right. So we'll do some snatch grip pulling you know, overhead lifts were kind of not a huge emphasis going to go overhead twice a week. Push press a little bit of push jerk, a little bit strict pressing kind of thing. And then, you know, very up, like, there's, there's a lot of ways, you know, we talked about there's tools to manage people's intensity and conditioning workouts.



(01:42:49):


So show some of those tools like what's what's you know, what's another way to do like a 10 minute grinder session, right. That we had in these and these past bunch of weeks you know, is there, what's a comparable thing that allows people to focus on movement, quality, move continuously for a period of time, do some grunt work, right. But not have to race against the clock. Those are kind of, sort of big picture things that I see coming. And you know, is this something that I think people can do, like for the long haul, you know, and many, many, you know, years of this type of training, I definitely think can support that for a certain audience. And that's not to say that I'm signing up to say, okay, I've got ATS one, two, three, four, five, six, seven, eight, 10, you know?


(01:43:38):


But it's, it's like, Hey, well, if people want to make these, you know, take these training principles and deepen their understanding of it through the experience of doing it, here's another chance to do it, you know, put together a solid 24 weeks or six months really, and then take it from there. We'll see what happens again, this is an experiment, right? Just like the first one even real, rereleasing the first one as an experiment. Yeah. Just to see, Hey, well, did all 320 people out there in the world that wanted to do this sign up and already do it, or are there more people, you know, and I mean, I have a hunch that there's more people, but you know, I'm not trying to set too high an expectation on it yet.



(01:44:16):


Yeah. Yeah. And I'm excited. I'm excited about two-point. Oh. And is there anything else that comes to mind that you would like to leave people with?



(01:44:28):


No, just, you know thank you for continuing to spread this kind of message. There are people that are out there that this is resonating with and they want to contact us for coaching ideas, have seminar ideas for us. We'd love to hear from you and definitely get everybody to head over to our website, revival, strengths.com, and at least sign up for, you know, the three-day sample of our training program so they can see what three days looks like. And then, you know, we've been pushing out some educational content for people, how to use some of these functional bodybuilding movements to progress in, you know movements that they'd like to do in their gym. So, by signing up for that sample program, you can get a get on our email list to receive some information as well, and then got some really cool new revival, strength, branding coming out with some cool shirts and things like that or work. So I'm pretty excited. I'll show you some of the mock-ups of what we have after we get off. But yeah. W I put out something recently about a functional bodybuilding t-shirt contest, design contest, and got some interesting ideas for sure, but I want to get a good functional bodybuilding t-shirt with the hashtag look. Good move.



(01:45:55):


Yeah, that would be sick. I'm excited. Maybe


(01:45:58):


A tanked up some people I said, tank top, you were like


(01:46:00):


T-Shirt, please. Both. Maybe both. Right. Awesome, man. Cool. So lets I'll link all this stuff up again, but you know, where can we point people to, how can we support you? Where can they find out more about you?



(01:46:13):


Well, we're doing the same social media channels as I have had Marcus filly. Also, functional dot bodybuilding is our other Instagram handle, which I think has grown since we talked. I think I started after we had our last podcast got like 18,000 or so. I know, right. I mean, a lot of those people are just carry over from my, my personal channel, but I think there's a unique audience on there too, that doesn't even know what Marcus filly, Instagram page it looks like. Right. And we basically post one video a day. I'm not doing it on Sundays anymore cause I'm trying to find balance. But yeah, moving a day, functional building movements, sort of like, this is what it's for. This is how you can incorporate it into your training. Just some ideas for people, which I think people they love, it's like, give me one little snippet and I can take that and use it.



(01:47:03):


It was kind of your message, right? Yeah. Little snippet. So there's, there's those two and then revival-strengths.com is our coaching website. You can learn about our remote coaching program. You can learn about our onsite coaching program. You can learn about our wake and training series and there are also some resources on their links to all the podcasts that, that I've been fortunate enough to do. So your links are on there too. And then a resource page and actually on our, on our page, I talked about the blog that I used to write. There's a link to my old blog on there. So if any listeners go really deep in there, I'm talking really deep back in the archives and you can send me some like evidence that you really read through some of this stuff. I might have something special for you.



(01:47:53):


That's a rabbit hole. People can go down, they want, and the mind-muscle project you know, podcasts when I was on there that was kind of how things kicked off. They, they started making fun of me about that blog. Like, Oh, we followed your blog back, you know, it's five, six years ago. And they were giving me a hard time, like, man, your video sucks back then. They're like, they're so boring. Like you, you, you just put up 500-meter row repeats for 10 sets. I was like, I wasn't trying to like get viewers for my coach. Like I was trying to show what I was doing to my coach. Right. And I'm sure my coach was bored out of his mind and he never watched it anyway, but anyway, it was fun.



(01:48:31):


That's funny. Awesome. And once again, thank you so much for doing this. I mean, as always had a blast and I think we, we covered yeah, quite some points in this one we should do.


(01:48:42):


And yeah, I think this is our third one and I'm like


(01:48:46):


Four actually, right? One, two, three, four. Yeah.


(01:48:48):


Oh really? Okay. Yeah. Anyway, I'm like, how are we going to continue to keep it? What do we have left to talk about? Do I have anything to say, you keep surprising me in that your questions are what drive the conversation with everybody. And, and that's the art of you know, being a great host on a show. And I don't know, man, I can't, I can't say enough good things about what you're doing because I listened to, I listened to a lot of different stuff out there and I listened to a lot of different episodes that you've done and your guests and you got the right questions on your mind.



(01:49:24):


Awesome, man. I appreciate that. That means a lot. Once again, thank you and everybody go check out revival-strength.com. And if you haven't listened to the previous episodes where we also dig into functional bodybuilding, you also did one with gut health and nutrition. Definitely go check that out. Definitely. Thank you so much for listening guys. Once again, I highly appreciate the time, the energy, the attention



(01:49:48):


And the support that you give each and every week of listening to these episodes. I hope you were able to walk away with something useful from this one or at least entertained by it. One request I have for you is to head over to airborne mind.com and take a couple of minutes. Just leave a review with your thoughts. You have no idea how much that would mean to me next, please head over to airborne mind.com, check out the three-day sample programs. You can use this stuff as accessory work to supplement your existing training. Of course each individual is a little bit different and so we have ones that are specific to pull ups. If that's something you're working on one that's specific to handstand pushups, one that's specific to pistols, shoulder stability. So go see if that is relevant to you. Once again, that is be airborne, mind.com. If you ever have any questions, don't hesitate to reach out. I love hearing from you guys. But thank you so much for joining me once again


(01:50:43):


Until next time.


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