March 15, 2023 • 20 mins
Strength Training Vs. Pattern Training | The Asana Academy Podcast
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Brian Aganad (00:00):
So before I get started on today's show, I wanna
share with you guys a coolfeature for you Spotify
listeners.
And I think it's veryinteractive and I think it's
something that is great forpodcasts.
Considering when you go ontoYouTube, like if you guys have
watched YouTube videos before,that there's ways for the
creator to interact with thewatchers and the listeners in
(00:21):
terms of polls and q and as andall sorts of cool things.
So Spotify has just added a.
Very similar feature to that onits app, on its mobile app.
So if you, and maybe you seethis if you're listening to it
on the episode, they just rolledit out and I was playing around
with it a little bit.
Right below, there's a q and abox, and there's an area also
(00:44):
for me to upload polls anddifferent things on there.
But I think there's like a q anda box attached to the episode
itself where you can go down andyou can ask.
Direct questions about the showand I think how it works.
I haven't tried this yet,obviously this feature just
rolled out, but if you guysleave your questions on the
(01:06):
show, this show and futureshows, we can start to see how
it works.
And I think it's really coolbecause when you leave
questions, I can go back and Ican answer them, and then it
will automatically add theanswers onto the end of the
episode itself.
So you can go back, you canleave questions, and then you
can go back like a day later andor a couple days later and
(01:27):
you'll see all the answers toquestions about the show itself,
in the show itself.
So this is actually just reallyneat because you can go back and
even older episodes sometimes,you might be listening to
something older.
You had questions about it.
Now, whenever you go back andyou check episodes, you'll, you
can see questions and answersassociated with the show itself,
the specific episode.
So try it out guys.
(01:49):
If you have questions, leave iton there.
I know one of the things thatpeople always like is submitting
questions, and when I do q andAs and just answer general
questions.
So it's neat to be able to haveit attached.
Directly to the episode itself.
So if you see it on there, youcan leave a question, leave an
answer.
I think you can leave commentsand stuff on there now too.
So I think it just makes it veryinteractive and I'll see how
(02:09):
this works and we'll see how Ican implement this on future
shows.
So today what I want to talkabout is training and.
and strength building inparticular, and how, just
powerful.
I think starting the, startingoff the first quarter, now, I
guess finishing, we're wrappingup the first quarter of 2023.
(02:31):
Pretty quickly.
One of the things, again, I'vetalked about this on previous
shows, but this year I've made areally concerted effort with
clients to shorten the trainingto, to shorten the training, but
amplify the effectiveness of itI know that I fall into this
trap when I'm training, and weall do, especially like if you
are a yoga practitioner andyou're used to doing, 90 minute
(02:53):
classes, 75 minute classes.
we're 10.
We're conditioned to believethat the longer we train, the
better off it is, or the more wetrain, the more effective it's
going to be.
And that may be true for sheerstrength building.
That may be true in a couple ofcircumstances.
But in the instance of building.
(03:15):
Technical proficiency and skillslike press handstands for
example.
I know lots of you guyslistening are really into
getting your press handstands,getting your other lifts, and
mastering all of these types ofthings.
More isn't always better, right?
But that's what we'reconditioned to believe and it's
one of the things that I havereally, that I've really honed
(03:37):
in on, and I found that.
Especially, and I started goingthrough this last year as
finding the most effective way,to train clients and even into
the first quarter of this yearis making.
more focused, laser precise,shorter sequences that are down
like training for, like 20minutes or so, 20, 25 minutes.
(04:00):
And when you're buildingstrength, you don't have to do
necessarily a whole lot, buteven more importantly, like
technical ability, right?
Because I think the area where.
a lot of you struggle with isthe technical side of press and
send.
I think that there are a lot ofyou out there that have the
(04:21):
strength and maybe even have themobility.
But putting all the piecestogether and bridging the gap is
the difficult part, which is howdo I take the strength?
How do I take the mobility?
How do I take all these thingsthat I have built for myself and
translate them into technicalmobility?
(04:41):
And that's where.
sometimes more is not better,even though that's what we're
conditioned to believe.
Again, we're focusing oncreating a movement pattern,
right?
We're creating a more complexmovement patterns.
And I talk about this on thispodcast a lot is training our
brain to execute new patternsand creating new patterns like
brushing your teeth or ridingher bike.
(05:01):
And if you think back to whenyou were riding your bike there,
times where you would go out andmaybe just practice riding your
bike for five minutes and thenyou would, go inside and stop
and in little five minuteincrements and you would learn
to ride your bike and presshand.
Sand is very similar in thisway, which is understanding like
(05:23):
the micromechanics that have togo on, but doing things that
train the.
The movement patternspecifically is the skillset
really where understanding thatit doesn't take a whole lot of
time, but it takes doing theright things, and I would
consider.
Now, I would consider a presshandstand.
Something that is, it'sobviously a more complex
(05:46):
movement pattern.
It's not it's not somethingsimple.
In fact, when you look at theway I like to break things down,
or when you look at some, amovement like a press handstand,
that's more complex.
You've got movement patternswithin movement patterns, and
that's really where the effectof training.
Is saying to yourself, how can Istart to learn and implement the
(06:08):
micro pattern, so to speak, themicro patterns that add up to
the bigger overall pattern thatyou're trying to learn?
And that's where, again, less ismore is learning the correct
things and doing the rightthings, but just enough so that
your brain gets the signal andrealizes, okay, I'm trying to
create this new pattern.
(06:29):
And letting that kind of playitself out and giving a chance
for your brain to understandwhat that pattern is so that you
can then implement it into yourtraining eventually.
So it becomes as automatic, Ishould say, as riding your bike
or brushing your teeth, orswinging a golf club or shooting
a basketball, whatever thatpattern is.
That's really the, that'sultimately the goal.
(06:50):
And the way the brain creates PRpatterns is, if you haven't
heard me say this before, theway the brain creates patterns,
is, it doesn't distinguishbetween what is good and what is
bad things.
And I what I mean, what is goodfor our body and what is bad for
our body?
The only thing it's looking foris repetition, right?
And the frequency of repetition.
(07:11):
How often am I trying to dothis?
And the more often you do it,the more likely your brain is to
say, let's turn that into amovement pattern and let's
develop the muscle memory sothat we can execute it more
easily and quicker and with lesseffort, right?
That's the way the brain worksand that fundamentally is one of
the reasons why over training ortraining, sometimes more is not
(07:35):
better because the downside ofpress, and I know that if you
love training, it's fun to justget lost for hours.
Or when you're trying to learnhow to do a press handstand, you
just want to try it like overand over.
and hope that your body gets itone day.
But the downside of that isreally the fact that when you're
(07:58):
learning, and this is the ironyof a press, is that the way most
go about training is to just tryit over and over again.
But by trying it over and overagain and not doing it, you're
effectively teaching your're,training your body to do the
opposite.
You're training a differentpattern, right?
Again, your brain doesn't knowwhat's good and what's bad.
If you're trying to do a presshand, over and over again, and
(08:21):
you're not doing it or sayyou're muscling it or you're
moving into your shoulders, yourbody thinks that's what you're
trying to do and it makes youmore efficient at doing that,
right?
And that's oftentimes where whenyou move into that realm of
fatigue and you start traininglonger, the risk of you
developing faulty patterns.
(08:41):
Becomes higher and higherbecause now our muscles aren't
fresh.
We're pushing through that pointof exhaustion.
And now we're creating.
Movement patterns that are bornin exhaustion, versus things
that are calculated and executedwhen your body is fresh.
And that, that, that's anotherthing.
Now, you may build strength in,in that regard.
(09:02):
And a lot of people, when theystart training for presses and
this is even more important,I'll say if you're going for.
the bigger lifts and the, andlike the lifts from the ground,
like if you wanna do like aseated straddle lift from the
floor, or if you want to do likean lsit or a v sit and lift
yourself up to handstand, thepatterning becomes even more
(09:24):
important.
It becomes even more crucial tomake sure that you're developing
those things correctly.
And so one of the things thatyou have to realize in terms of.
This kind of training is thatshort effective sessions like
pattern, I guess sessions thatfortify new patterns are often
shorter, right?
20 to 25 minutes.
(09:45):
And when you do those kinds ofthings, that's what allows you
to bridge that gap, especiallyif you have the strength or
especially if you have themobility already.
Like how do I take those?
How do I take the strength andmobility that I have and convert
it into technical ability?
And it's less, but it's morepointed.
(10:06):
Training sessions specificallydesigned that, creating that.
So oftentimes like I, I actuallysaw this with one of my clients.
Just the other day, one of my,one of my newer clients is that
he was stuck in he'd been stuckin a training plateau for a
while and it wasn't because itwasn't for lack of training.
Like he, he was doing reallylong.
(10:29):
Training sessions, but at aplateau, like hour and a half to
two hour long training sessions.
And you might think that's crazylistening if you're not in
there, but sometimes when youlove your practice and you get
into it, you can just continueto train and train and train.
Actually, the way we got throughthe plateau was like drastically
cutting the training sessionsdown, like into a quarter of the
time, essentially.
(10:49):
So we're talking like, inbetween that 20 to 30 minute
mark and.
Focusing more specifically onpatterns.
And as a result of that, he wasable to break through that
plateau that he'd been in for,almost a year now, and start to
get his hips over his shoulderswhere he wanted to be so that he
(11:11):
could, so that he could actuallylift himself up.
Now, when you've got like areally solid foundation.
Again, like less is more, likeless is more in so much of the
time, and it's what allows thebrain to put those pieces
together.
But that's again, where youmight be going wrong,
specifically in training or youmight be going wrong
(11:33):
specifically with your approachis that.
You're just spending too muchtime training.
It's number one, you're spendingtoo much time training.
And number two, you could beactually just training the, you
could actually just be trainingthe wrong things, which again,
is fine for strength building.
You may build strength in thatway, but at some point it's
sharpening an arrow.
It's like once the arrow's sharpenough, eventually you have to
(11:54):
shoot the bow.
There's a.
There's a balance between thetwo, but most are more skewed
towards, fundamentally that thestrength building side.
And if you have that, then itbecomes, if you have that
already short pointed trainingsessions focused on, whatever
(12:14):
specific pattern you're, meantto build, become.
More and more important.
And if you don't know what thoseare, again, that's really what
takes time.
That's really where it takes thetime to figure that out and to
understand what's going on andwhat's actually working behind
the scenes, or that's what wework with our clients with is
to, to help them Id those piecesor like the anatomical pieces of
(12:38):
the puzzle in the body thataren't working are the things
that need.
The, we use what's called thered yellow green model, and we
have a sheet that for ourclients with all the different
body parts and all the differentways they're used, and we go
through and we score themessentially like red, yellow,
green, which is green is good.
Yellow needs some work, redneeds a lot of work, and the red
(12:59):
areas are where you are going toget the most improvement
quickest.
And the red areas the number onepriority with training is to get
the red areas green, right?
Turn them green, or turn themyellow first, and then turn the
yellows into greens.
And then you can go on and youcan start to work on all those
things.
And then once you've got a fullgreen, you've got a full kind of
green dashboard so to speak, youknow that you're.
(13:22):
You're good to go in that way.
So I wanna shift gears though,and I do wanna talk about
something specific from a coupleshows ago, which is I brought
something up about.
I brought something up about thebody and how understanding the
importance of what's going on inthe body and truly, where what
(13:43):
you need work and how importantthat is.
And there's something sometimeswhere you will see the body work
in one.
And you may think it's onething, but it's actually the
opposite.
So if you or someone I want toactually talk about this cuz I
know a lot of you are in thissituation.
The the hamstrings, right?
The hamstrings are a big one.
So when you're lifting a lot ofthe time you might think, I'm
(14:05):
lifting up and it's really hardfor me.
It's, you might think toyourself it's hamstring.
Mobility that is difficult orit's hamstring mobility that's
difficult to build or so that Ican get my hips over my
shoulders.
Or sometimes, if you're likejumping forward, say from
downward dog, you're floatingforward or you are.
(14:26):
It's another good example.
Just like a press, right?
You may like shift and whenlifting up, you feel like the
second you lift up your kneesare wanting to.
And I know I see a lot of peoplein that situation and they think
a lot that it's the hamstrings,right?
There's something going on inthe hamstrings that are creating
that issue and that thehamstrings need to open up
because the knees are wanted tobend.
(14:48):
It's actually not that and a lotof cases it's really not.
Even the hamstrings, like thehamstrings are the obvious one,
but, most forget is it's in thehip flexors, right?
And the hip flexors createsomething in the body.
So the role of the hip flexors,like mind you, like in yoga
poses where you are extendingthe back leg, in lunges and
(15:09):
warrior poses and whatnot.
There's a lot of extension thatgoes on in yoga, meaning we're
stretching.
we're stretching the hip flexorsa lot, right?
But we want the opposite wherewe flex the hip.
I'm coming back here.
My recording software somehowstopped on accident or I pressed
something to make it stop.
(15:29):
But we flex where we work onflexing the hip.
And so like for humans whenwe're walking the whole.
Of the hip flexors is sup is tosupport the legs, right?
So if you're just doingsomething basic like walking,
you don't really need very muchstrength in the hip flexors.
But the second your legs leavethe ground, like in a press when
(15:53):
you're lifting up, if you don'thave this enough strength in the
hip flexors to support the legto hold your legs when they're
in space.
It doesn't matter how strong youare in other areas of the body,
your legs are automaticallygoing to bend.
You're not gonna be able topress, and then what happens is
your knees bend because your hipflexors aren't strong enough to
(16:17):
hold the legs in place rightwhen you lift.
So the knees bend and what thatfeels like to you, it might
think, Ooh, my hamstrings aretight.
I can't keep my legs straightwhen I'm press.
But the reality of it is itactually takes more hip flexor
strength to be able to hold thelegs when you lift.
And that's an area where a lotof people tend to overlook, like
(16:41):
training the, it's also calledcompression hip compression
training with the ability to,compress the hips and get the
thighs like, in an L sit or a.
getting, especially getting thethighs as close to the torso as
you can.
That's a talk hip compressiongoing in detail and hip
compression is a talk foranother, is a completely talk
for a different show.
(17:02):
I'm getting ready to wrap thisone up here, but to think about
it in terms of I do need tobuild some type of hip flexor
strength.
The goal, I guess today is justto make you aware of that and
say if you don't have that typeof strength, it's very hard for
you to execute the mechanicscorrectly of the press and then
understanding once I do havethat strength to hold my legs in
(17:26):
space, now if I have strength inother areas, it's going to be a
lot easier for my body to startto press.
So that, that's a great exampleof where it's really important
to truly understand what's goingon in the body.
May manifest, it may feel like,again, like we're very when
we're trying to troubleshootweaknesses in our body, a lot of
people take it as very they,they comp, they confuse the
(17:48):
problem with the symptom,meaning that the problem, it may
be a problem that your knees arebending and it might be easy to
say it's the hamstrings rightaway.
But actually that prob that whatwe perceive to be the problem is
just the symptom.
Of a greater problem, which istruly the hip flexors aren't yet
strong enough to hold the legs,which is a vital part for a
(18:09):
press handstand.
And there's a lot of, there's alot of instances like that in
the body.
When you look at arms and youlook at arm stability, it's
really easy to think you needmore arm strength, but it's
really not that.
It's really easy to think likeyou need more core strength, but
it's also really not that.
There's just a bunch ofdifferent pieces that go on in
there.
And then once you understandthose pieces, drills and
(18:30):
exercises to address those kindsof things is really how you make
the progress going forward.
That's what I've got for you on.
On today's show, again, if youhave questions and you're
listening on Spotify, or even ifyou're listening on a Apple, go
ahead and if you want to trythis, I think it's really cool,
and I hope actually Apple doesroll out a feature like this in
the future, but if you get on aSpotify and you have questions
(18:51):
about the show specifically, youcan leave them.
Directly below, and I thinkthere's a little box that pops
up that says q and A.
You can take some time to leavequestions on the show.
I'll get back and I'll answerthem here, which I think is
really great because theneveryone can hear them versus if
you shoot me an email or yousend me a message on Instagram,
and those are great, but thennot everybody gets to see the
(19:12):
answers to the questions.
I think it this type of featurereally builds a community around
the show and helps people askquestions and interact.
And if you have the question, Iknow for a fact that there are
hundreds of other people,thousands of other people for
that matter listening that mayhave the same question or
variations of the question.
So it really helps them out whenyou take the time do it.
So play with the feature.
(19:32):
I'll get back and I'll answersome questions.
I'll see how it works.
And again, as always, if you'reenjoying the show, please do
take some time to leave a.
and share it.
Share it with someone else,share it with someone who is a
yoga practitioner, yoga teacher,someone who is working, someone
who's into their press handstandare really working on getting
that.
This show I do completely forfree.
So the way that you can supportthe show is to share it.
(19:53):
People who you think couldreally benefit from that.
And if you are interested inworking with us.
Body breakthrough and goingthrough this process.
All those links are in the shownotes.
All the links to my social mediaare in the show notes.
You can go down and you canclick the links, check them out
there, and we can go from there.
All right, so that's what I'vegot for you on today's show.
Have a good rest of your day andI'll talk to you soon.
So before I get started on today's show, I wanna
share with you guys a coolfeature for you Spotify
listeners.
And I think it's veryinteractive and I think it's
something that is great forpodcasts.
Considering when you go ontoYouTube, like if you guys have
watched YouTube videos before,that there's ways for the
creator to interact with thewatchers and the listeners in
(00:21):
terms of polls and q and as andall sorts of cool things.
So Spotify has just added a.
Very similar feature to that onits app, on its mobile app.
So if you, and maybe you seethis if you're listening to it
on the episode, they just rolledit out and I was playing around
with it a little bit.
Right below, there's a q and abox, and there's an area also
(00:44):
for me to upload polls anddifferent things on there.
But I think there's like a q anda box attached to the episode
itself where you can go down andyou can ask.
Direct questions about the showand I think how it works.
I haven't tried this yet,obviously this feature just
rolled out, but if you guysleave your questions on the
(01:06):
show, this show and futureshows, we can start to see how
it works.
And I think it's really coolbecause when you leave
questions, I can go back and Ican answer them, and then it
will automatically add theanswers onto the end of the
episode itself.
So you can go back, you canleave questions, and then you
can go back like a day later andor a couple days later and
(01:27):
you'll see all the answers toquestions about the show itself,
in the show itself.
So this is actually just reallyneat because you can go back and
even older episodes sometimes,you might be listening to
something older.
You had questions about it.
Now, whenever you go back andyou check episodes, you'll, you
can see questions and answersassociated with the show itself,
the specific episode.
So try it out guys.
(01:49):
If you have questions, leave iton there.
I know one of the things thatpeople always like is submitting
questions, and when I do q andAs and just answer general
questions.
So it's neat to be able to haveit attached.
Directly to the episode itself.
So if you see it on there, youcan leave a question, leave an
answer.
I think you can leave commentsand stuff on there now too.
So I think it just makes it veryinteractive and I'll see how
(02:09):
this works and we'll see how Ican implement this on future
shows.
So today what I want to talkabout is training and.
and strength building inparticular, and how, just
powerful.
I think starting the, startingoff the first quarter, now, I
guess finishing, we're wrappingup the first quarter of 2023.
(02:31):
Pretty quickly.
One of the things, again, I'vetalked about this on previous
shows, but this year I've made areally concerted effort with
clients to shorten the trainingto, to shorten the training, but
amplify the effectiveness of itI know that I fall into this
trap when I'm training, and weall do, especially like if you
are a yoga practitioner andyou're used to doing, 90 minute
(02:53):
classes, 75 minute classes.
we're 10.
We're conditioned to believethat the longer we train, the
better off it is, or the more wetrain, the more effective it's
going to be.
And that may be true for sheerstrength building.
That may be true in a couple ofcircumstances.
But in the instance of building.
(03:15):
Technical proficiency and skillslike press handstands for
example.
I know lots of you guyslistening are really into
getting your press handstands,getting your other lifts, and
mastering all of these types ofthings.
More isn't always better, right?
But that's what we'reconditioned to believe and it's
one of the things that I havereally, that I've really honed
(03:37):
in on, and I found that.
Especially, and I started goingthrough this last year as
finding the most effective way,to train clients and even into
the first quarter of this yearis making.
more focused, laser precise,shorter sequences that are down
like training for, like 20minutes or so, 20, 25 minutes.
(04:00):
And when you're buildingstrength, you don't have to do
necessarily a whole lot, buteven more importantly, like
technical ability, right?
Because I think the area where.
a lot of you struggle with isthe technical side of press and
send.
I think that there are a lot ofyou out there that have the
(04:21):
strength and maybe even have themobility.
But putting all the piecestogether and bridging the gap is
the difficult part, which is howdo I take the strength?
How do I take the mobility?
How do I take all these thingsthat I have built for myself and
translate them into technicalmobility?
(04:41):
And that's where.
sometimes more is not better,even though that's what we're
conditioned to believe.
Again, we're focusing oncreating a movement pattern,
right?
We're creating a more complexmovement patterns.
And I talk about this on thispodcast a lot is training our
brain to execute new patternsand creating new patterns like
brushing your teeth or ridingher bike.
(05:01):
And if you think back to whenyou were riding your bike there,
times where you would go out andmaybe just practice riding your
bike for five minutes and thenyou would, go inside and stop
and in little five minuteincrements and you would learn
to ride your bike and presshand.
Sand is very similar in thisway, which is understanding like
(05:23):
the micromechanics that have togo on, but doing things that
train the.
The movement patternspecifically is the skillset
really where understanding thatit doesn't take a whole lot of
time, but it takes doing theright things, and I would
consider.
Now, I would consider a presshandstand.
Something that is, it'sobviously a more complex
(05:46):
movement pattern.
It's not it's not somethingsimple.
In fact, when you look at theway I like to break things down,
or when you look at some, amovement like a press handstand,
that's more complex.
You've got movement patternswithin movement patterns, and
that's really where the effectof training.
Is saying to yourself, how can Istart to learn and implement the
(06:08):
micro pattern, so to speak, themicro patterns that add up to
the bigger overall pattern thatyou're trying to learn?
And that's where, again, less ismore is learning the correct
things and doing the rightthings, but just enough so that
your brain gets the signal andrealizes, okay, I'm trying to
create this new pattern.
(06:29):
And letting that kind of playitself out and giving a chance
for your brain to understandwhat that pattern is so that you
can then implement it into yourtraining eventually.
So it becomes as automatic, Ishould say, as riding your bike
or brushing your teeth, orswinging a golf club or shooting
a basketball, whatever thatpattern is.
That's really the, that'sultimately the goal.
(06:50):
And the way the brain creates PRpatterns is, if you haven't
heard me say this before, theway the brain creates patterns,
is, it doesn't distinguishbetween what is good and what is
bad things.
And I what I mean, what is goodfor our body and what is bad for
our body?
The only thing it's looking foris repetition, right?
And the frequency of repetition.
(07:11):
How often am I trying to dothis?
And the more often you do it,the more likely your brain is to
say, let's turn that into amovement pattern and let's
develop the muscle memory sothat we can execute it more
easily and quicker and with lesseffort, right?
That's the way the brain worksand that fundamentally is one of
the reasons why over training ortraining, sometimes more is not
(07:35):
better because the downside ofpress, and I know that if you
love training, it's fun to justget lost for hours.
Or when you're trying to learnhow to do a press handstand, you
just want to try it like overand over.
and hope that your body gets itone day.
But the downside of that isreally the fact that when you're
(07:58):
learning, and this is the ironyof a press, is that the way most
go about training is to just tryit over and over again.
But by trying it over and overagain and not doing it, you're
effectively teaching your're,training your body to do the
opposite.
You're training a differentpattern, right?
Again, your brain doesn't knowwhat's good and what's bad.
If you're trying to do a presshand, over and over again, and
(08:21):
you're not doing it or sayyou're muscling it or you're
moving into your shoulders, yourbody thinks that's what you're
trying to do and it makes youmore efficient at doing that,
right?
And that's oftentimes where whenyou move into that realm of
fatigue and you start traininglonger, the risk of you
developing faulty patterns.
(08:41):
Becomes higher and higherbecause now our muscles aren't
fresh.
We're pushing through that pointof exhaustion.
And now we're creating.
Movement patterns that are bornin exhaustion, versus things
that are calculated and executedwhen your body is fresh.
And that, that, that's anotherthing.
Now, you may build strength in,in that regard.
(09:02):
And a lot of people, when theystart training for presses and
this is even more important,I'll say if you're going for.
the bigger lifts and the, andlike the lifts from the ground,
like if you wanna do like aseated straddle lift from the
floor, or if you want to do likean lsit or a v sit and lift
yourself up to handstand, thepatterning becomes even more
(09:24):
important.
It becomes even more crucial tomake sure that you're developing
those things correctly.
And so one of the things thatyou have to realize in terms of.
This kind of training is thatshort effective sessions like
pattern, I guess sessions thatfortify new patterns are often
shorter, right?
20 to 25 minutes.
(09:45):
And when you do those kinds ofthings, that's what allows you
to bridge that gap, especiallyif you have the strength or
especially if you have themobility already.
Like how do I take those?
How do I take the strength andmobility that I have and convert
it into technical ability?
And it's less, but it's morepointed.
(10:06):
Training sessions specificallydesigned that, creating that.
So oftentimes like I, I actuallysaw this with one of my clients.
Just the other day, one of my,one of my newer clients is that
he was stuck in he'd been stuckin a training plateau for a
while and it wasn't because itwasn't for lack of training.
Like he, he was doing reallylong.
(10:29):
Training sessions, but at aplateau, like hour and a half to
two hour long training sessions.
And you might think that's crazylistening if you're not in
there, but sometimes when youlove your practice and you get
into it, you can just continueto train and train and train.
Actually, the way we got throughthe plateau was like drastically
cutting the training sessionsdown, like into a quarter of the
time, essentially.
(10:49):
So we're talking like, inbetween that 20 to 30 minute
mark and.
Focusing more specifically onpatterns.
And as a result of that, he wasable to break through that
plateau that he'd been in for,almost a year now, and start to
get his hips over his shoulderswhere he wanted to be so that he
(11:11):
could, so that he could actuallylift himself up.
Now, when you've got like areally solid foundation.
Again, like less is more, likeless is more in so much of the
time, and it's what allows thebrain to put those pieces
together.
But that's again, where youmight be going wrong,
specifically in training or youmight be going wrong
(11:33):
specifically with your approachis that.
You're just spending too muchtime training.
It's number one, you're spendingtoo much time training.
And number two, you could beactually just training the, you
could actually just be trainingthe wrong things, which again,
is fine for strength building.
You may build strength in thatway, but at some point it's
sharpening an arrow.
It's like once the arrow's sharpenough, eventually you have to
(11:54):
shoot the bow.
There's a.
There's a balance between thetwo, but most are more skewed
towards, fundamentally that thestrength building side.
And if you have that, then itbecomes, if you have that
already short pointed trainingsessions focused on, whatever
(12:14):
specific pattern you're, meantto build, become.
More and more important.
And if you don't know what thoseare, again, that's really what
takes time.
That's really where it takes thetime to figure that out and to
understand what's going on andwhat's actually working behind
the scenes, or that's what wework with our clients with is
to, to help them Id those piecesor like the anatomical pieces of
(12:38):
the puzzle in the body thataren't working are the things
that need.
The, we use what's called thered yellow green model, and we
have a sheet that for ourclients with all the different
body parts and all the differentways they're used, and we go
through and we score themessentially like red, yellow,
green, which is green is good.
Yellow needs some work, redneeds a lot of work, and the red
(12:59):
areas are where you are going toget the most improvement
quickest.
And the red areas the number onepriority with training is to get
the red areas green, right?
Turn them green, or turn themyellow first, and then turn the
yellows into greens.
And then you can go on and youcan start to work on all those
things.
And then once you've got a fullgreen, you've got a full kind of
green dashboard so to speak, youknow that you're.
(13:22):
You're good to go in that way.
So I wanna shift gears though,and I do wanna talk about
something specific from a coupleshows ago, which is I brought
something up about.
I brought something up about thebody and how understanding the
importance of what's going on inthe body and truly, where what
(13:43):
you need work and how importantthat is.
And there's something sometimeswhere you will see the body work
in one.
And you may think it's onething, but it's actually the
opposite.
So if you or someone I want toactually talk about this cuz I
know a lot of you are in thissituation.
The the hamstrings, right?
The hamstrings are a big one.
So when you're lifting a lot ofthe time you might think, I'm
(14:05):
lifting up and it's really hardfor me.
It's, you might think toyourself it's hamstring.
Mobility that is difficult orit's hamstring mobility that's
difficult to build or so that Ican get my hips over my
shoulders.
Or sometimes, if you're likejumping forward, say from
downward dog, you're floatingforward or you are.
(14:26):
It's another good example.
Just like a press, right?
You may like shift and whenlifting up, you feel like the
second you lift up your kneesare wanting to.
And I know I see a lot of peoplein that situation and they think
a lot that it's the hamstrings,right?
There's something going on inthe hamstrings that are creating
that issue and that thehamstrings need to open up
because the knees are wanted tobend.
(14:48):
It's actually not that and a lotof cases it's really not.
Even the hamstrings, like thehamstrings are the obvious one,
but, most forget is it's in thehip flexors, right?
And the hip flexors createsomething in the body.
So the role of the hip flexors,like mind you, like in yoga
poses where you are extendingthe back leg, in lunges and
(15:09):
warrior poses and whatnot.
There's a lot of extension thatgoes on in yoga, meaning we're
stretching.
we're stretching the hip flexorsa lot, right?
But we want the opposite wherewe flex the hip.
I'm coming back here.
My recording software somehowstopped on accident or I pressed
something to make it stop.
(15:29):
But we flex where we work onflexing the hip.
And so like for humans whenwe're walking the whole.
Of the hip flexors is sup is tosupport the legs, right?
So if you're just doingsomething basic like walking,
you don't really need very muchstrength in the hip flexors.
But the second your legs leavethe ground, like in a press when
(15:53):
you're lifting up, if you don'thave this enough strength in the
hip flexors to support the legto hold your legs when they're
in space.
It doesn't matter how strong youare in other areas of the body,
your legs are automaticallygoing to bend.
You're not gonna be able topress, and then what happens is
your knees bend because your hipflexors aren't strong enough to
(16:17):
hold the legs in place rightwhen you lift.
So the knees bend and what thatfeels like to you, it might
think, Ooh, my hamstrings aretight.
I can't keep my legs straightwhen I'm press.
But the reality of it is itactually takes more hip flexor
strength to be able to hold thelegs when you lift.
And that's an area where a lotof people tend to overlook, like
(16:41):
training the, it's also calledcompression hip compression
training with the ability to,compress the hips and get the
thighs like, in an L sit or a.
getting, especially getting thethighs as close to the torso as
you can.
That's a talk hip compressiongoing in detail and hip
compression is a talk foranother, is a completely talk
for a different show.
(17:02):
I'm getting ready to wrap thisone up here, but to think about
it in terms of I do need tobuild some type of hip flexor
strength.
The goal, I guess today is justto make you aware of that and
say if you don't have that typeof strength, it's very hard for
you to execute the mechanicscorrectly of the press and then
understanding once I do havethat strength to hold my legs in
(17:26):
space, now if I have strength inother areas, it's going to be a
lot easier for my body to startto press.
So that, that's a great exampleof where it's really important
to truly understand what's goingon in the body.
May manifest, it may feel like,again, like we're very when
we're trying to troubleshootweaknesses in our body, a lot of
people take it as very they,they comp, they confuse the
(17:48):
problem with the symptom,meaning that the problem, it may
be a problem that your knees arebending and it might be easy to
say it's the hamstrings rightaway.
But actually that prob that whatwe perceive to be the problem is
just the symptom.
Of a greater problem, which istruly the hip flexors aren't yet
strong enough to hold the legs,which is a vital part for a
(18:09):
press handstand.
And there's a lot of, there's alot of instances like that in
the body.
When you look at arms and youlook at arm stability, it's
really easy to think you needmore arm strength, but it's
really not that.
It's really easy to think likeyou need more core strength, but
it's also really not that.
There's just a bunch ofdifferent pieces that go on in
there.
And then once you understandthose pieces, drills and
(18:30):
exercises to address those kindsof things is really how you make
the progress going forward.
That's what I've got for you on.
On today's show, again, if youhave questions and you're
listening on Spotify, or even ifyou're listening on a Apple, go
ahead and if you want to trythis, I think it's really cool,
and I hope actually Apple doesroll out a feature like this in
the future, but if you get on aSpotify and you have questions
(18:51):
about the show specifically, youcan leave them.
Directly below, and I thinkthere's a little box that pops
up that says q and A.
You can take some time to leavequestions on the show.
I'll get back and I'll answerthem here, which I think is
really great because theneveryone can hear them versus if
you shoot me an email or yousend me a message on Instagram,
and those are great, but thennot everybody gets to see the
(19:12):
answers to the questions.
I think it this type of featurereally builds a community around
the show and helps people askquestions and interact.
And if you have the question, Iknow for a fact that there are
hundreds of other people,thousands of other people for
that matter listening that mayhave the same question or
variations of the question.
So it really helps them out whenyou take the time do it.
So play with the feature.
(19:32):
I'll get back and I'll answersome questions.
I'll see how it works.
And again, as always, if you'reenjoying the show, please do
take some time to leave a.
and share it.
Share it with someone else,share it with someone who is a
yoga practitioner, yoga teacher,someone who is working, someone
who's into their press handstandare really working on getting
that.
This show I do completely forfree.
So the way that you can supportthe show is to share it.
(19:53):
People who you think couldreally benefit from that.
And if you are interested inworking with us.
Body breakthrough and goingthrough this process.
All those links are in the shownotes.
All the links to my social mediaare in the show notes.
You can go down and you canclick the links, check them out
there, and we can go from there.
All right, so that's what I'vegot for you on today's show.
Have a good rest of your day andI'll talk to you soon.
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