New trends that explain Joe Rogan How To Workout Smarter

Actly right hundred percent I’ve read.

All the Tetsu Lanza works almost all of them he’s brilliant trainer I agree with that a hundred percent outside of competition let’s explain it to people yeah okay so yeah let me okay so let’s say for instance let’s say you know I’m a big believer never being sore you should train and the next day should wake up feeling good okay no why how’s that possible well because look if okay great that’s a good example say let’s see your Hydrogen Atom energy levels as we’re talking about fit people by the way right every human being every some guys never worked out before maybe frizzy never try was it possible to worry about will not be sore no problem okay here we go let’s say there’s something called rate of perceived exertion okay so let’s say I make you do pull-ups and let’s say the maximum amount of pull-ups you can do the maximum amount of pull is 10 let’s keep a nice round number at 11 you couldn’t do 11 if I put a point at a gun at you couldn’t do 11 should I make you do 10 pull-ups on our workout now I’m gonna make you do 5 why because I’m setting you up to work the next day the next day we’re gonna do 5 and the.

Next day we’re gonna do another 5 and then we’re gonna do 6 when six is really easy we’re gonna do seven why if you count if you did 10 pull-ups on Monday you’re gonna be sore still Thursday let’s it’s really your max so Thursday you’ve only done 10 pull-ups from Monday to Thursday you’ve only done 10 pull-ups me I’ve been doing 5 pull-ups every day so I’m at 20 pull-ups already 25 pull-ups mmm I have more volume than you now if you add up at the end of the year who trained more I’ve trained way more than you so let’s say I go to jiu-jitsu practice I’m doing jiu-jitsu every single day 3 rounds 5 days a week that’s 15 rounds you go in twice a week but you kill yourself you do 5 rounds each day kill you push yourself those last two rounds you burn yourself out I still did 15 you’re 10 at the end of the year I’ve done countless rounds more I may have had so much more training than you so how much training can we pack in the week that’s the real question how much volume can you expose your athlete to so I always tell people look energy and sorry exercise can produce energy so let’s say I’m feeling like a 7 out of 10 being I’m really like energized 1 was.

Like a really lethargic feeling I need to lay down and seven I’m feeling good okay if I get up and I do a right amount of exercise the right amount I can feel like an eight point five exercise can give me a tonic effect like drinking this coffee so let’s say I just do some jumping jacks I hit the back for a couple of rounds I’m feeling good once you get that high shot it down don’t go into the phase where your body’s beat up tight broken up don’t redline the body that’s only for training camps for a pit for a small period of time why because you get a little bit more from the system but in the long run you get less in the long run you’ve taxed the system so if you do that regularly by the time you actually get good you’ll be broken up mmm that’s why I do a lot of flow training have you ever have you ever heard of me hide Csikszentmihalyi as a flow no okay so can you Jamie can you look up a flow try to be so much simpler like just put in flow in the workplace or flow chart this is such this is pure genius this guy is pure genius basically he went and he coined the term flow so like when you’re in a state of flow.

We’ve all been in a state of flow the number one way to know that you’re in a state of flow time flies by I’m sure sometimes you’ve done podcasting you like what was it three hours already you know it was a great podcast you know the one where you have the worst guest or you’re having the worst workout it feels like every minute is an hour that’s a bad you’re not in a state of flow or the state of flow is you’re having the right amount of difficulty but it’s not so difficult that you go into stress and it’s not so easy that you’re bored it’s the right amount of challenge so let’s see it simple as playing a like Tetris if I put you on a if I put you on a level it’s too high you give me like you’re gonna play for five minutes you be like I’m done if I put you on a level too easy you’re gonna be like this is boring if I put you at the right amount of level you see that’s the flow channel so if the challenge is too high you’ll meet anxiety if it’s too low your boredom when I go in the practice room I’m trying to create flow I’m having fun that training should be addictive imagine training was addictive everybody.

Will train everybody will be fit but people always go into anxiety they go and they kill slam their body then I have to convince you to do it again three days later two days later and you’re like dude the mental energy is gonna take me to get that right it shouldn’t be it should be training should be a pulling force it should be pulling you wanna go training if you don’t want to go training it’s not fun if it’s not fun you’re not gonna do a lot of it mmm and if you’re not gonna do a lot of it you’re never gonna Guild Wars reach mastery so how do I make it pleasurable how to make it fun I have to be in a Warren Miller flow state and you can get into a Black Diamond flow state and almost anything but when you’re out of that Live Greetings flow state cut it we’re gonna get further we’re gonna do more training if we cut it today and come back in tomorrow’s I’m a big believer in consistency over intensity should be done one and once in a while because by nature intensity can only be done once in a while if you’re going hard every day you’re not really going hard every day you can’t go your max every day a there’s a.

Cost going to your max can you sprint every single day you cannot sprint every single day it’s ludicrous you can sprint once or twice a week the best sprinters in the world they sprint once or twice a week nobody Sprint’s every day because intensity by nature entails that you need to take a break because if you don’t need to take a break you didn’t really go to your maximum intensity if you lift your maximum lift the maximum amount of reps you can the maximum weight you can lift if you do two reps that wasn’t your max because if it was you wouldn’t have a second revenue mmm you understand but I would have to give you a break for you have a second rep so we didn’t find your true max right intensity maximum effort entails you have to stop because it’s the maximum there was no more reserves there are no more research so what do you think about people that let’s say there’s no such thing as overtraining here’s the John dinner our narrative a narrow ad and see he coins it really well he says look it’s under arrest so he says look you can over train if you didn’t give your body the.

yeah but he says look no matter how hard I push in practice if I didn’t kill myself I can rest from it recover and have super compensation I agree with some guys have made great strides with just mental fortitude and mental strength overtraining is out of themselves okay but can I ask you this yes they were successful yeah their bodies break down right but could they have they’d been better if they used to flow exactly right as it were Dan Gable for example like that what Dan Gable essentially was done in his 20s right in terms of his body’s breakdown exactly knee hip replacements that kind of deal let me ask you this who wins more often Russians or True Story american wrestlers Russians every time an Full Movie american wrestler wins he’s like some proud prodigy mm-hmm he’s it’s rare it does happen but it’s rarely he’s a technical master right however you have these Russian guys that win Winter Olympics gold medals you’ve never heard of them and they’re like Michael Jordan’s of the sport yeah there’s so.

Many of them they train long consistent practices whereas America we do Monday Wednesday Friday hard we kill it and then rest you see a Thursday the Eastern Bloc had a totally different understanding they’re like it’s volume near the fight short and intense only near the competition phase but before that it’s the maximum amount of volume you can imagine me and you were two athletes a and B you’re a mb you’re training jiu-jitsu three times a week really hard you’re going all out I’m training jiu-jitsu every single day my average practices two hours your average practices two hours but when you go in you kill it like you go with all the black belts and you kill it at the end of the year I’m averaging three practices or two practices more than you so I’ve had a hundred practices more than you by the end of the year 104 practice mm-hmm let’s give two weeks for vacation hundred practices more than you 200 hours more than you have been training when we roll your intensity that you put on the mat is gonna be irrelevant why cuz I’ve also tasted that intensity periodically it’s not that.

Much of a factor now when you go super aggressive on me and when you attack me aggressively I have felt that I know how to deal with it plus I have an extra 100 hours on you 200 hours so I’m gonna mangle you know I’m saying the volume is far more important than the intensity by nature is neat to be done periodically if you do every day it’s not intensity so how the Russians how do they structure their training they’re more playful you know they were kind of like they kind of warm up they kind of floral they kind of like they do a lot of technique high emphasis on technique now a lot of people hearing this gonna be like while the Russians also are funded by their government you know their government supports them a lot more than maybe an Wizard Dvd american wrestler okay I agree with that there are many factors however we can’t deny that they’re technically I hate to say the word superior but they’re technically a more advanced technically and when it comes to wrestling they have more of a flow understanding they play around and the practice gets and intense and more intense until you see them going really.

Really hard they’re going live you know they’re going really rough but they were playing they have a more playful attitude you look at the Cubans you ever see Cubans sparring they’re like 50 guys in the room they’re just touch sparring there’s no headgear there’s no mat on the floor they’re literally sparring on concrete you think they’re really trying to drop each other they’re on concrete I mean the Cubans are the top boxers that consistently win 2012 Olympics gold medals but in practice from their playful nobody gets hurt like you’re saying the mm-hmm ties are just if you go in there and you kick a tire really hard he won’t spar with you anymore people like this guy’s lose to amateur there’s a time and place for intensity I’m not anti intensity I think there’s time a place like Angelo Dundee was probably arguably the greatest boxing trainer in history he says look fighting is for fight night in practice it’s only practice George champion has that attitude and I think that’s why he’s so good and so healthy today you know because he never hurts his sparring partners people line up to.

Want to spar with him it’s a joy to spar with him yeah I love this idea and I love this approach I think that we have this attitude that you have to be tough we have this attitude that you have to work hard and I mean I’ve fallen prey to that many times in my life or you just got to be tougher you got to work out harder you got to push harder but when I read Pavel stuff one of the first that struck me is like well yeah of course if you just do five reps every day mm-hmm and then you won’t be sore you could do it more often and then your body like you get Farmar strength exactly where as Farmar strength come from fighting they’re not going to exhaust you know they’re not like throwing hail big hay bales to the point where you know they literally they’re heaving there put the hands and knees like come on five more you should never be sore if you’re sore you overdid it whoa because I can’t train the next day if I’m sore by open the wound every time I workout then with that I said I’ve overdone it everything worked out do you may have you may have you got there’s a lot of people listen to this right now.

How the make your workouts a seven out of ten and do them every day you’re gonna get far more training hours you’re gonna spike your mitt you’re gonna spike your metabolism far more often mm-hmm your Periodic Table energy levels your mood is gonna be far more up and training is going to be more addictive now what kind of training you do at this stage like you’re not competing but you’re constantly in there sparring with guys who are professionals and you can try training them like what kind of stuff you I do Jitsu wrestling muay thai and a small amount of conditioning after practice I’ll do I’m too bored I find jumping hurdles and throwing like doing weights and stuff me personally I don’t find that as enjoy I don’t have to take that much enjoyment of it I can do 5 to 20 minutes in a practice isn’t that because sparring is just fun so much fun I’m in a Dishwalla Live flow state we’re having fun you know we’re wrestling with yeah I think addition you can’t get away with it you need it you need I know we got to talk about what George was singing on your podcast he do strength and conditioning there’s a language issue there there’s a.

Language and what we got to talk about that because we’ve done tremendous amounts of strength and conditioning me and George tremendous like barrels full okay and but he has a different definition there’s a misunderstanding okay so I really want to clarify that but me personally look what if we roll for an hour for me to pass like this because it’s so fun it’s so fun we’re having a good time I’m fascinated that God you grabbed like is I think I’m always learning new to do swing a kettlebell to do push-ups pull-ups I can only do that for a fine amount of time so I’ll put a timer three rounds two minutes and I’m doing it and I bite the bullet and I do it that keeps me healthy but I don’t go and practice to just do that I never do it’s always after my workout after I do jujitsu so you never have a day where you say today I’m gonna do Olympic lifting no I don’t think Muhammad Ali ever did that Muhammad Ali never he boxed and they needed his conditioning Mayweather it does his conditioning then he boxes it always came together why when I go to the gym I’m gonna go to have fun I’m.

Gonna wrestle I’m gonna go box I’m gonna have a blast then I’m gonna grab the kettlebell I’m gonna do a few presses I’m gonna do a few Turkish get ups and I’m done mmm because I need to have some Fall River general fitness you have Training Program general fitness then you have Older Adults specific fitness is to get better at my sport Light Exercises general fitness to keep me healthy strong and allow me to reach new levels of athleticism that later in the long term can translate to my sport later but if you just do your sport in my opinion your system is gonna break down your back is gonna break down your knees gonna break down your shoulders gonna break down you need to stimulate certain muscles that are not getting stimulation in your specific sport hmm you create atrophy in certain muscles because you’re not using them really right I need to work my stabilizers I need to swing the kettle but I need to squat I need to do certain exercises like what is it one of their standard course kettlebells for is that like Lyte Trade triple extension is number one so any type of squatting maneuver I don’t particularly use the squat I like to.

Your extension Ladder H triple extension so your knee hip and ankle are bending so like a squat your knee hip and ankle are bending I like to jump I like to throw the mat ball a lot against the wall I like to do hurdles I like to do box I like to a very low impact parametric’s I like sprinting is huge you ever do the Shuttle Run beep test what’s that oh you got the space for the Vo2 Max beep test here you got to implement what it is it’s the best way to do cardio ever hear the soccer players uses a lot it’s a beep bread run you beep and then it beeps back and faster the beeps go the faster you have to run uh-huh that’s really amazing because what I do is I set a timer for 5 minutes I put it on a high pace I got put a 10 or 11 and I’ll just shuttle back forth and keeps it tells you how fast to run the World Record beep test and some days I feel really good I’ll do 11 because I know how fast I have run to keep up with the beats and that just it’s amazing for cardio it’s short sweet painless and it’s translates very well to sports you do tab rez you ever do Tabata butters are good yeah I think tomatoes are good if.

They’re done well they’re good but again you have to do it in a way it create soreness because Tabata can create soreness you have to be very good I wouldn’t do Tabata kettlebell swing that’ll cook my hamstrings I’ll probably do like hurdle jump like you take a small hurdle and you just hurdle over it for 20 seconds now what you’re saying though like there’s got to be a bunch of CrossFit people out there right now that are screaming into their phones they’re wrong respect with all the respect they’re wrong let me tell you why okay and look if you like CrossFit do it whatever motivates you do it okay crosses problem is its fatigue seeking yes it says look go out there and burn yourself out yeah that’s totally wrong they’re not building any skill try to show me a guy who is a champion and CrossFit champion in jiu-jitsu the guy would need two lifetimes to Wars 2 reach mastery in both of those why because my Calories Burned crossfit workout is gonna tax me so much I cannot learn armbar sweep triangle choke double leg takedown under hook I may have taxed my whole my system is in recovery when your systems.

In recovery what can you do but rest you understand okay half a Mendez do you think half a Mendez one of arguably the greatest pound-for-pound one of the greatest profit pounds just two guys in the world you think he’s got a great Full Body crossfit workout that he’s really mastered he’s really good at anything he has a great back squat do you think he’s a great dad lifter it look like no he believe me you we think Gordon Ryan he’s a great Olympic lifter no there they’re always gonna be at an amateur level that in the fitness world why because if they were experts they would have taken so much from their jiu-jitsu like look at George he does gymnastics okay and I’m the one who I twisted his arm a little to put him in gymnastics why because I thought it would give him a tremendous benefit because of the amount first of all they use a lot of body weight so it cost us anything neurologically bodyweight exercises are very easy to recover from bodyweight exercises are very easy on the nervous system they use leverage instead of weights plus the stabilizer strength is unbelievable so and of course I want a.

Coordination I felt George was a little bit stiff mechanical and the tumbling makes you more fluid think I thought it would create more efficiency this way so we get him there and there’s difficulties okay from A to F we’re still at a B and he’ll always be at a and B maybe he’ll touch C in his career but he’ll never get to F you’d have to start really young and you’d have to do it full-time you know imagine somebody trying to get good at jujitsu doing it part-time he’ll never get good he’ll be so he’ll reach such a level CrossFit is too fatigued seeking for an MMA fighter now if CrossFitters followed if they just followed that 70 rule they can periodically went to their max periodically as opposed to every single workout go totally out I bet you they’re top guys don’t go all out every day I bet if you watch what the top guys do they taper off the worker they make the workout between 70 and 85 of their true max and they work volume and then closer to competition they go higher in intensity I guarantee you that’s what the best CrossFitters do there’s no way that the guy who goes balls out every.

Day is gonna add up as much workout and as much training time as the guy who going 70 to 85 percent of his max there’s no way but when they do those classes like say they do across her class and I’m speaking out of ignorance honestly because I only watch them on video I’ve never done it across class but it seems to me they’re competing against each other yeah they’re going all out trying to set a PR yeah every class yeah it’s ridiculous all due respect I mean it make any sense but why is it so popular because people think that’s right why because when you watch a primetime or a fight the guys at the peak he’s going at the he’s at a point in his career in his foot in his training camp where he’s at the high end of intensity so people are always watching the last part of your camp mm-hmm the part where you’re peeking and then you’re gonna go taper off for 10-15 days they don’t see that part and they don’t see the months before where you ramped up to that level they just see the last two-three weeks where it’s the last few sparring’s and we’re mimicking fight speed to the maximum as we can yeah we’re flirting.

With danger here we’re only doing it a little bit but that’s the part everybody’s watching so they think oh if you want to become really good you have to flirt with danger every day if that’s what their workouts are if you see George train throughout the year you’d be like hey that wasn’t so intense that wasn’t so intense there’s another really mellow practice I remember when I was younger I was training at the Grand brothers Jim and I would see all this grant you know he’s world champion boxer he’s everybody know him in Canada if he’s a man and he was training really relaxed I was like dude I’m trading harder than him but he’s that’s his millionth work out it was my 10th you know he’s doing in the long run he’s added way more years of training so that’s when I started to understand that champion the best guy he’s training for the long run it’s far more intelligent he’s getting far more workouts in than me that’s burned out and the next day I need a rest right yeah so it’s consistency over intensity entails you need to take a break there’s no way around it so if you’re a young person listening to.

This and you’ve got a coach that’s trying to burn you out every day the you do going to the gym we go you know what I was listening to Frost hobby the other day and for us saying you’re a retard here’s my you know when I roll with guys I think they feel when I grab them I’m grabbing them gently and they realize it mm-hmm and I’ll let them like I’ll let guys pass my guard like I’ll just go ahead start second roll and I’ll just they’ll get the message that we’re just kind of playing around right and then later when we’re going more intense you know they’ll feel it they’ll feel the intensity but I don’t always roll hard