When a Coach Needs Coaching: How I Faced Burnout & Started Over (w/ Coach Nick Love)

Episode Transcript
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(00:00):
In this episode of the Choose Hard podcast, I have trainer and
coach from the tailored coachingmethod team, Nick Love.
Between Nick Love and Cody Mcgroom, we decided that this is
going to be the Mclovin series. Yes, that is a dad joke.
I think it's funny. I hope you do too.
But today and all seriousness today is this is going to be a
really cool episode for you to listen to because I'm being

(00:20):
extremely vulnerable with this episode of the podcast because I
have run my body down. I train a lot.
I have just grinded myself into the with business in my
professional life. There's been a lot that has gone
down in the last couple years for me that has just worn on me.
I've been sleeping less than sixhours a night for over a year

(00:40):
straight drinking. I can't even describe how much
caffeine, but I'm going to admithow much caffeine I was drinking
on this podcast. So I had some injuries and some
scares and was like, I really need to focus on my health.
So I started making some changes.
I told Nick on my staff because he is the most passionate,
knowledgeable and experienced trainer we have and the industry
has. Honestly, he's one of the top
guys when it comes to like this dude is just one.

(01:02):
He's extremely smart with training the two.
He loves training, He embodies it.
So you're going to feel that passion.
And I actually asked him, I was like, dude, I need you to take
over my training. I need your help.
Please take over my training. We need to rebuild.
Boom, boom. And he didn't even hesitate.
He's like, let's go. So he's been training me.
I feel amazing. And it's literally just in the
first month of working together.So I'm really excited for you to
listen this because you're goingto hear a very transparent side

(01:22):
of myself and my training and what we're doing to fix these
injuries. I'm going through in this poor
mobility and movement and honestly just overstressed,
overtaxed, burn the camel, both ends.
Really good podcast, 2 coaches connecting, talking about how to
fix somebody who has really justpushed their body too far, their
mental and emotional side of themselves as well too far and
just tone it down. De stress, recover form better,
move better. Coach Nick Love has helped me so

(01:44):
much already and I'm so excited for this.
He's been with the team for fiveyears.
This is his first appearance on the Choose Hard podcast.
And I'm very excited to introduce him.
And I'm very excited for you to hear what he is doing to help
me. Because if you're somebody like
me who has bad movement, you have let your health kind of
slide or you're just too stressed, this podcast can help
you a lot. So without any further ado,
let's talk. Talk to the one and only Coach
Nick Love. The greatest things in life all

(02:05):
start with a challenge. You must accept that everything
is hard. Before it gets easy.
Every every every everything youwant in life begins with a hard
path begins with a we are live with a hard path with I think
feel like you kind of have a radio show name man Nick love.
Yeah, and you got to have a sweet, sultry voice to do the

(02:25):
intro. Love on late night.
I keep thinking of those. What there was that one?
What was that movie? He had an Afro and he was like a
radio host and he was like a late.
Maybe it was called the Ladies Man.
Was it called the Ladies Man? I know exactly what you're
talking about. I think it was the lady man or

(02:46):
something like that. You're.
The movie, guy, you're the movie.
Yeah. Was it like Eddie Griffin?
Was that who it was? Yes, yes, it was.
Yes. OK, OK, OK.
Yeah. So good.
All right, so today's podcast isgoing to be pretty cool for a
few reasons. One, this is your first
appearance on the the Choose Hard podcast, which is great.

(03:06):
The Big Show. The big show, you've been on
Taylor Transformations numerous times, so I'm going to link
those in this podcast description so you guys can
check that out. But we're going to talk about
rebuilding Boom boom. And for anybody listen who
doesn't know Boom Boom, that's me.
It used to be my nickname. I haven't gone by it in a while,

(03:28):
but it just, it sounded well, itreally just flowed well with,
you know, rebuild boom boom. So that's why we're calling it.
But Nick is stepping in to help me with my training.
So this podcast is really going to be like the way we're
thinking about doing it. It's a very casual conversation
between two coaches, but kind ofgoing over and I'll try my best
to be just really transparent and vulnerable with where I'm

(03:49):
at, the state of my health and body and and such.
And then after we kind of lay the foundation of why we're even
discussing this to begin with, we'll get into Nick's plan and
like how he's coaching me 'causehe's, he's taking over my
training and everything, which I'm loving.
Man, it's been so fun. So before we do, let's do a
brief intro. I'll let you kind of introduce

(04:11):
yourself. Your name has been said on the
podcast numerous times. And so I'm sure most listeners
know of you and who you are. There's gonna be a lot of your
clients listening, but give us just like a nutshell, man, how
you introduce yourself and then I'll do my best to because
you're humble, all kind of agile.
OK, my name is Nick Love. I currently reside in Montana,

(04:32):
so I'm definitely more I'm probably living in the smallest
town of anybody on the TCM team.But but I love it and I have
been in, you know, in person coaching for a very long time.
I've, I've owned and operated a gym for going on 12 years now,
but then also been working with TCM online for five years now.

(04:53):
So time has flown. I can't believe it's been that
that much time honestly. But so I do a little bit of both
and I have, that's one of the things I think it helps me a lot
working with clients online is that I have such an extensive
background working with people in person as well.
And I also just love to train ingeneral, but I'd love to train
as a generalist, right? So I do a lot of different

(05:15):
things in my training. It's, oh, it's definitely
evolved throughout the years, but you know, I've tried a
little bit of everything. I like to be able to just kind
of throw my hat in the ring and try new things and, you know,
not necessarily being super competitive and everything, but
just kind of stacking these fitness experiences throughout
the years. And I really, really enjoy that.
And I think it's something that if you know, we think about the

(05:38):
clients that we work with, that's probably what they really
want to be able to do is just feel, feel good, you know, be
able to take on any physical challenge, not be held back by
doing anything they want to do. Hop in on a 5K or a high rocks
like we did recently, right? But you know, still feel strong
and jacked and athletic and joints feel good.
Just kind of check all those boxes.

(05:58):
And I think that's kind of what led me to taking over your
training it too. Yeah, it's, I mean, it's funny
too, because if there's anybody who should and would crush any
competitive matrix, do it to youlike you're, it's cool 'cause
you're, you're, I mean, it's in the best way possible.
You're a freak. And but it's, it's really cool

(06:21):
'cause it's earned, you know? Like there's, we all know,
though. I can think of a couple friends
of mine that were just genetic freaks.
Since day one actually. We hate those guys.
We. Hate them, they're annoying.
One of my best friends growing up is that way.
Not he's not like super jacked but just tall and extremely good
at basketball. And I mean, he was dunking
before anybody when we were in like literally junior high.

(06:43):
He's just like smashing the rim.And oddly enough, his birthday
is 10 days before mine, but he'sa full year older and we're in
the same class. So he's the oldest kid in our
grade. And I was the youngest kid in
our grade here. I was this like short chubby
kid. And he's like this tall linky
guy that's just crushing basketball.
And but like, point is, is there's some people that are
just genetic phenoms, right? Whereas you generally love

(07:07):
training dude. Like you are, you are very,
very, in a healthy way, obsessedwith training and it's, and it's
why you look the way you do and why you can perform and lift the
way you perform and lift. And, and it's, you see it, you
know, we, we, me and Kyle talkedabout this a little bit on a
previous podcast, 'cause he brought you up as an inspiration

(07:28):
of his as a coach, which was really cool to hear.
And you know, it's, it's evidentin your routine, in your diet,
in your training and what you prioritize even on the road when
we're all together. And if there's any excuse to,
you know, say, ah, screw the diet and let's just have some
drinks or whatever, it's then, you know, and granted, we're all
health coaches, so it's pretty damn mild no matter what at our

(07:51):
team retreats. But it, it, it carries on with
you, man. And it's very, it's clear that
those are your standards, 'causeyou can see it in your
day-to-day. And it's, it's, it's impressive,
man. So it's not when I say you're,
you're a freak to the listeners,I don't mean he's just one of
those genetic, genetic guys. Like he, he is crushing it.
I think that's what that should be inspiring to a lot of people

(08:12):
because I, I tell people this all the time.
There's nothing special about me.
Like I was just a chubby fat kidgrowing up and like I needed
something like, and I looked to,you know, I fell in love with
training just because I saw how my hard work paid off, right?
If I put in the work, it was going to change my body and
change my mind obviously a ton too, But I just fell in love
with it for that reason. But I think that especially this

(08:35):
day and age, there's so much like more of a pessimistic view
on what people are capable of these days, right?
It's like people are always talking about their natural
limits. And we see people, you know,
getting on PEDs at a really young age.
That's like obviously not, not probably a good idea for long
term health. But but just I think that it
should be really encouraging to know that, you know, you're

(08:56):
capable of a lot more than maybeyou give yourself credit for if
you just really do fall in love with it, because that's that's
really the only secret. You just fall in love with it
and doesn't feel like you're making sacrifices when you love
what? Yeah, 100% man.
It's actually what motivated me to do the vlog.
As this airs, I'm it may or may actually, it should probably

(09:17):
should be up by now. But I'm my plan is to film a
little clip every single day so that each vlog is like a full
week and it'll start, you know, like Tuesday the 24th and then
it's like whatever. And then it'll, you know, go
black and then it's Friday and whatever I film for the day and
then I'm going to have the videographer out here to film
training once a week too. So that's in there, but because

(09:37):
I think that with business, it'sthe same thing.
A lot of people, business owners, coaches, they see they
see the before and afters or they see the highlight reels,
they see the cool stuff and theydon't see the consistent work in
between that people are doing. And I wish that people would see
that more because in some regards it it's a reality check.

(10:00):
It shows people, you know, some of the stuff it takes hard work,
but also it eliminates the ah, they're just lucky or AH, they
genetically gifted or AH, their setup is perfect or AH, because
I don't have this. Because when you see all the
stuff in between, you go, oh, wait, like it is the same
scenario. It's just that they're
consistently doing this shit over and over and over again
month after month. And that's why they look the way

(10:21):
they do or have what they have, you know?
So anyway, hopefully it, it kindof inspires people because I
know that's, it has inspired me in the past to watch vlogs and
see like, OK, like there's nothing different between that
guy and me. It's just he's five years ahead
of me. That's the best part of those
vlogs, I think, is it it makes all these people that we look up
to feel a little bit more human,like we can relate to them.

(10:43):
And I think, think about the people who are most successful
with those vlogs, like C Bum, Everybody loves C Bum because
yeah, he's jacked. He's won the Olympia however
many times he's the GOAT. But like, he cries on camera,
like he shares his struggles, like he when he's injured, like
he's down in the dumps, he's sharing that stuff too.
And he's he when he feels like azombie at the end of prep, like
you're seeing that stuff. And we can all relate to that.

(11:05):
Yeah, and he has a lisp and he'snot fixing it.
Like I've heard him talk about that.
He's like, I'm just not. He even has like products like
what is it Savage like? Savage, yeah.
Instead of savage, I'm like, that's so that's that's dope.
You know what? I.
Mean you lean into it. Yeah, 100%.
So yeah, OK, so Nick is a coach on the staff of Taylor Coaching
Method. He will be helping me with some

(11:26):
stuff in the tailored trainer orapp as well in the future.
And I asked him to take on my training recently because I've
just been going through thing after thing and it's really, you
know, just to kind of hype you up a little bit.
Nick, from my lens, when I see it, I see like one, everybody
knows that Nick is the most positive, optimistic and

(11:47):
energized guy there is. Like you can't, which is it's
one that's really helpful as a coach.
We know this because when you'rearound somebody who's positive
and optimistic and and, you know, always thinking forward
and energetic, you really can't be sad or angry or ungrateful.
Like it's the fix. You know, you, you have to
surround yourself with those people.
But I see that translate into training so much like you're so

(12:10):
passionate about training, whichis 1 big, you know, green, green
flag, green light for me. And then next, you have an
extensive background in history with multiple types of training.
You're always the first one to jump in on things when I'm like,
hey, I'm going to do high rocks.Who's in?
You're immediately signing up, you know, like it.
It's been really cool to see that and to be a part of it and
to watch you engage and, and really throw yourself into it.

(12:34):
And the other thing I like is that my style of training, like
I and you're the same way I can train for purely physique.
I can, I can program for functional fitness, but like
CrossFit style is definitely notmy that's a bit further in
Olympic lifting. But if I need to train somebody
for powerlifting or, you know, movement or sport specific or
bodybuilding or whatever, I generally can help anybody, you

(12:56):
know, But when I think of the normal people that we train and
how I like to train and how likemy quote UN quote style really
is, that's where performance bodybuilding kind of came about.
And it's this, this blend of functional and performance
based, like training like an athlete, but knowing you're not
playing a specific sport. So it's not sport specific, it's

(13:17):
performance based, but we reallystill want to look jacked,
whether it's a a great gal wantsbigger glutes and, and ABS or
it's a guy who wants jacked, youknow, traps and biceps.
Like it's, you know, so you I'veseen your programming and just
from your clients and then obviously now with mine, and
it's so similar to that. Like you do really well at at

(13:37):
programming that same way, but in your own style.
And that for me is I love that because that's how I love to
train. And so when I came to you, I was
like, you know, just for the listeners to understand I'm
basically all banged up and I need somebody to take over my
training so that I'm not doing it and I'm accountable to
somebody. And there's like an external

(13:59):
eye. And I was thinking about hiring
a coach and everything. And I really thought about it
was like, man, Nick's doing moreand more for the other coaches
on staff. He's stepping up, taking over
the training department of the company.
I'm just gonna have this guy runme through the gambit, you know?
And of course, as expected, you're like, I'm all in.
I jumped right on to that opportunity for sure.
Well, and to me, the thing that you're describing is I always

(14:22):
look at it this way, like back in the day, like my favorite
video game was Madden football, right?
And you can create your own player, right?
And you can like, you know, you'd mess around with the
speed, the strength versus all this.
And you only have so many units to to increase the attributes or
whatever. But like, I really do think
you're right in that most of us,the people that we work with,
you and I like, we do like to train as a generalist, we like

(14:43):
to be pretty good at everything.We don't necessarily have to be
the best. And you know, there's definitely
times where I think that, you know, there's a base, right?
Like maybe we, I think you've talked about it before, right?
It's like, maybe like we have a specific goal, 2/3 of your
training volume is going to go towards that short term like
specific goal. And maybe we just maintain, we
do minimum effective dose for other things, but it's going to
change depending on what's goingon, what we're preparing for.

(15:06):
I know that when we were preparing for high rocks, like I
had to dial up like the endurance side quite a bit more
than I had been doing like the running for a specifically,
right? But then again, once I was done
with that, I kind of dialed it back down and like, I want to go
lift some more weights since like it makes it really fun.
I think that you, you basically,when you train this way, you
have this endless like, well, todraw from to train fitness

(15:29):
because there's so many different characteristics that
we can train. And I really do think that, you
know, people get a little bit bored sometimes if it's like,
you know, let's take bodybuilding for instance, like
it can get pretty boring to likejust focus on progressively
overloading this single arm cable pull iliac pull down.
And like people look at that, like look at a video of that and

(15:51):
like, yeah, I mean, that's OK, that's cool.
I guess versus like you see, yousee a chick that gets her first
body weight, strict pull up ever.
And it's like that's badass. Like you just have to find the
thing that gets you excited and keeps you like wanting to train
hard and keep making improvements.
But like I said, I do think thatit's fun also to be able to kind
of move these dials up and down depending on what what's your

(16:15):
training for, you know, what's what you can recover from.
And maybe, you know, that includes a little bit more of
the mobility work for us, like the, you know, making sure that
we're building some more structural balance back in.
Because I know that even, you know, sometimes you can get
stuck in these ruts and you're training bodybuilding and it's
all the rage right now to, you know, make sure that we have
tons of external stability. So we isolate the joints and

(16:36):
like certain point is this backfiring?
Like is this to a point where like I can no longer stabilize
under free weights or let Dick do anything athletic?
And so it's all about like the the devils and the dose, right?
And finding this Goldilocks zonewith everything.
Yeah, 100%, dude. It's, it's, I think the the
caveat is really it just lies inthe hypertrophy, when the caveat

(16:58):
is when somebody has a very, very specific hypertrophy goal.
It's 100%. 'Cause you know, I have, I can
think of, I'm actually flying out to LA next week.
And as we record, as we're recording this, it'll be next
week and the second to help and coach and watch one of my
clients compete at the Muscle Mayhem, which is one of the
biggest natural bodybuilding shows in the country.
And I think I'm, I'm pretty surehe's gonna get his pro card.

(17:21):
I'm, I'm pretty hell yeah, yeah,it's, it'll be.
And it's been a crazy journey for him because he was supposed
to go to Fargo, ND like 2 monthsago to compete.
And not that many people fly outto Fargo from LA 'cause he lives
in San Diego. And they, his flight got
cancelled and there was no otherflights and everything.
So he got screwed out of it. Which he was going there and he
was going to compete for his procard.

(17:42):
And that was his second show. He did a practice show two weeks
before and then he was like, dude, I want to wait and I want
to get this pro card. So he literally stayed in prep
for two. Extra.
Yeah. My first question was like, did
you ask your wife? Yeah, she's pregnant.
Happy wife, happy life, is she? Good with this bro.
But before that he came to me a year over.

(18:03):
This is almost two years now. We've been working together.
He was an Iron Man athlete, totally different.
And he's like, I need to build muscle dude.
I just want to put on size. So we did like a mini cut and
then we went into a gaining phase.
But I did a lot of performance bodybuilding 'cause he was like,
I still want to run, I still want to cycle.
I love like I go on an hour longcycle with my brother every
single weekend. I don't want to remove that.
It's like, dude, that's fine. And so we could blend it.

(18:24):
And then as soon as he was like,I need, I want to get on stage.
Yeah. Then you have to get hyper
specific. Yeah, hyper specific.
And as soon as he's done with this, we're going to shift
again. But you know, to, to, to reel us
back because and we'll, I guarantee we'll do this again
because I know we could talk shop on training.
And I think people like that, tobe honest with you, 2 trainers,
just like geeking out is, is always a fun conversation.

(18:44):
But for context for people, because I want to make sure that
I think it's it, it makes this very relatable and just me being
vulnerable. I think it's important to really
like understand where I was at right before I asked you
essentially when you guys came out to the meet up and we were
talking starting to talk about this because I started
experiencing injuries, you know,and it's it's been a crazy

(19:06):
stressful year to year and a half, probably the most
stressful year to year and a half that I've ever had in
business before. And it's we're going to hit this
is crazy. We're going to hit eight years
in October. Taylor coaching method which is.
Insane. I mean, boom performance is what
it started as obviously, But when I left the gym and started
the company, it was going to be 8 years ago in October, which is

(19:28):
nuts. And out of all those eight
years, it was probably the hardest year, year and a half.
And it was because the company was evolving and growing and
adapting and we were shedding skin and developing a new, I
really like a, a new vision because we had to grow into
something bigger than what we had vision before.
And so that meant a lot of work,a lot of sacrifice, a lot of

(19:50):
unfortunately, a lot of removal of things and ideas and people
and a lot of additions of those things too.
And it, man, it just, it weighedon me and it came at a time that
was also just kind of crazy in my personal life.
So I basically did what I naturally do as an entrepreneur.
I just put. To grind first above everything

(20:13):
you know and so looking back at like my sleep tracker and stuff
which I ended up this is bad, but I ended up stop tracking it
'cause I didn't like. The fact that you're seeing me.
You're not getting enough sleep,but I was sleeping 5 hours a
night and I would get 6 some nights.
But my average was never, it wasalways below 7 and it was always

(20:34):
between like 5 and 6. If I like I had nothing going on
on the weekend and I just slept until like 9 or 10 on one of the
days, which is the latest I could possibly sleep in.
Then I would get that weekly average up closer to 7.
But in general, 5 or 6 hours a night every night.
And man, this is crazy. I was drinking and this is the

(20:55):
cool part is like how different it's already feeling in just a
short period of time. I would drink one of these a
day. This is a Jocko Fuel.
Shout out to Jocko, our sponsor.Choose hard, keep on code gets
20% off and three rock stars in a single day, and I'd start my
morning with two cups of coffee at home.

(21:16):
Oh my God, I'd have a heart attack.
I really would. It's a lot and usually I don't
do pre workout because I was like, I feel like I just
shouldn't unless it was like nonstem.
But man, 3 rock stars a day, 2 cups of coffee and a jock feel
all in the same day on five to six hours of sleep.
And I I personally, it's crazy cause I've always been like, oh,

(21:39):
like I can get away with sleep right.
As soon as I started shifting mysleep recently.
And I've been that's been like my 90 day goal since the
beginning of. Q What is this?
Q33? Yeah, crazy how fast the year
goes. Q3.
So it hasn't been that long, butthat is that was one of my goals
since the first day of this quarter.
I was like, I'm going to sleep 7hours a night and I've only

(21:59):
missed two nights the whole time.
Oh yeah, and it was honestly because I stayed up late and
then on a Saturday with Shannon or something, then Blakely woke
me up earlier than normal on a Sunday both times.
And I was like, OK, I'm good with that.
But bro I literally just realized one day 'cause there
was A at the end of the week there, the first week there was
a bunch of rock star left in thefridge and I was like oh I

(22:22):
didn't even notice. I don't need it anymore.
I can't drink as much and I, I've only been drinking 1 cup of
coffee in the morning 'cause I drink a cup and I'm just working
and doing stuff and then I just realized I didn't fill up again,
you know, So it's been a game changer there.
The craziest part too is I lost like 2 or 3 lbs in the first
like week and I think it was alljust water retention from

(22:44):
cortisol dude, 'cause my, it's Shannon even said something to
me. She was like almost like
concerned, which there's nothingto be concerned about, but it's
funny because she was like, what's what's going on with your
leg? And I was like, what do you
mean? She was like, like your calf is
like the, the veins were just like crazy.
I was like, there's veins like this.
I have lean calves. It's in my forearms, dude,
forearms and calves. It just was like boom.

(23:06):
And I didn't realize how much water I was holding 'cause I was
so stressed out. So both of those things, I was
not doing any mobility whatsoever, no tissue work,
nothing. I ended up hurting my back which
started with the stupidest thing.
I was drying off out of the shower and I kinked my neck
which we all do random stuff like that but I couldn't get it

(23:27):
to just relax. And then I just went to show
somebody in the gym, leave one of my training partners just
something real quick with a lighter weight and it just lit
me up and my back was done and Icouldn't train legs for it was
like 6 weeks because my low backwas so bad.
I had to. At one point Shannon came in the
closet and put my socks on because she could hear me like.
Oh man. Moaning and grunting trying to

(23:47):
get him on. And I've never did you play it
off, although like when you demoed the the movement, you
just like pretend like you weren't hurt, just kept, kept
going, walked, walked in the other room and screamed.
Yeah. Honestly, I have no ego now.
And so no, I did it. And I literally it was one of
those ones where it was kind of like a zinger, you know?
And I did it, yeah. And I look and I was like, that

(24:08):
felt weird. He's like, you get him?
I'm like, yeah, I'm fine. That was just kind of weird.
And so then I just went about mytraining session.
I was just like doing upper bodythat day, but I was doing like
overhead press and weighted chinups and stuff.
And the overhead press probably is what just lit it up.
And I did a few sets and then I was sitting down.
I was like, yeah, dude, I'm done.
And I let him finish. And I was like, I can't go.
And so I was rehabbing that. And then weeks later I finally

(24:31):
started feeling better. And I was moving a sod cutter in
the backyard, twisted, popped myrib out, which ended up bruising
my I think iliacus quadrum latissimus I think is the
muscle, but it's like lines up your spine.
You have two on your pair of spine.
Deep, deep spinal muscle in there.
Helps with my diaphragm so like breathing was hard and I went

(24:52):
and got adjusted but he didn't get my rib back in.
And so then I was really concerned because I thought he
did he said he did and I was kind of worried and then I went
back Thursday and he popped it in and it was like 9 day
difference. But even today it's the rotation
is still hard because it takes weeks to recover from that.
And that was like, that was right after you guys left from
the retreat. And so I already made the
decision of like, I need to do something about this.

(25:14):
But then that we. Were going to start that week
and then you tweaked it again sowe had to push it back.
Yeah, exactly. And so that was for me, the the
truthfully the moment for me wasthe socks when Shannon walked in
because she could hear me grunting and like had to be
like, Cody, give me the sock. And I was just like, like, just
embarrassed and just like I'm the fitness guy.

(25:35):
Like what is going on, you know,and part of it, you know, like
you can't train the way I was training forever.
Like obviously, but I'm still like very fit.
I'm 33 as of yesterday. Like I'm not old and it's
purely, I know it's just it's stress, it's stress, it's
overtraining, overworking, not taking care of my body, not
doing any rehab, nothing like that.

(25:58):
And it's just dude, I was just running on fumes burning the
candle at both end and it was itwas bad.
You know it, which is a hard pattern to get out of because
you, it sounds so dumb and I've,I've helped so many people
through this, which is why it's so hard for me to like realize
or like admit. But you get in your head
thinking, well, I know I need tosleep a little bit more, but I

(26:20):
can't afford to sleep in. Like I have to wake up 'cause I
have to work and I know that I'll be more productive, but
like, I have to, you know what Imean?
Well, it's like the same, the same things that are
superpowers. They bite us in the ass like
they, we, they can, they can give us all of the the great
things in our life, but they also burn us if it, we go
overboard with it, right? A. 100% And it wasn't until I

(26:42):
just said, you know, screw it. I like, I don't care what bad
result comes of this. I have to take care of my body.
I have to, like I have to do something and of course nothing
bad happened. And then you feel dumb 'cause
you're like, I should have realized this before.
And it's like, oh, I slept in cause I've been waking up at
6:00 in the morning every morning, even to the point where
if we go to bed late, I'm like 615630I just adjust my alarm

(27:05):
based on when I fall asleep. Moved everything out of my
morning so that nothing touches my calendar until 10 AM at the
earliest to just make sure nothing can interfere.
And then I'm very strict with the training.
She's like, I have to train at this time.
Nothing gets in the way no matter what.
Because for a while it would be my laptop's next to the bench
and I'm doing sets and typing and working because the, the

(27:27):
list never ends. That's like the hard part about
entrepreneurship, but it's it, Idon't know you, you almost have
to get yourself. And I think this is the same
thing with any kind of pain, anykind of whether it's financial
pain, whether it's relationship pain, whether it's physical
pain, overweight, you almost have to get to that rock bottom
point. You have to get to the, the
point where it's too painful to realize that something needs to

(27:49):
change. Because no matter what other
people say, you're probably going to be like, you don't get
it or it's not a big deal or whatever it is.
So you, you have to push yourself to that point to be
able to realize that you need tochange.
You know what I mean? We always learn the hard way,
right? We can, even as coaches, we we
give the best advice, but we still sometimes have to go
through that process ourselves. But the best outcome of these

(28:12):
things is that we do learn from it and we become better coaches
by going through this. And we can better relate.
Like come coming back around to people going through a similar
experience, right? They can relate to us and vice
versa. But you know, when we're talking
about rebuilding, like, you know, it all comes back like you
can't do anything until you get that SRA curve figured out,
right? We stress the body, we recover

(28:34):
from that stress and only then do we see adaptation.
So it's like we can, you know, keep keep adding that stress
like, but it's we're just going to be spinning our wheels.
We're going to be doing a lot ofhard work, not really seeing it
pay off and just digging ourselves into this really deep
hole that if you are not adding in the sleep number one, but you
know, nutrition and stress management, all these de
stressing activities, you're notgoing to be able to dig yourself

(28:56):
out and eventually you are goingto hit that rock bottom.
But again, the 1st priority was you setting this 90 day goal of
getting your sleep back in placethat kind of balanced out this
work, rest, the stress recovery,dug yourself out of the hole and
now we can start to rebuild. But again, so many people will
spend a lot of time like what, what should I add to my program

(29:17):
to, you know, help me get pain free or to like make better
gains? It's like, brother, we need to
pull back. Like we, we need to focus on
what you're doing at home with, with the sleep stuff.
So I'm glad you touched on that first because it really is #1
priority. Yeah, and this is the this is
like the the double edged sword.Well, not in a bad way.
I don't mean there's two sides of choose hard, right?

(29:38):
Because initially when the hardships started happening in
my life, choose hard was grinding, was sacrificing some
sleep, sacrificing some workouts, sacrificing what I
have to do. But at a certain point, you just
can't do that for too long And choose hard becomes this choose
hard is me setting my alarm later.

(29:59):
And some people would hear that and be like choosing hard to
sleep more like come on bro. Like sleeping in is amazing.
Some one of two things, either one, you're either why or
different. And I am in in many ways.
But two, also you have this layer of scarcity and anxiety
that if you don't go and do moreand keep grinding and build and

(30:20):
create, everything's going to burn.
And it's, it's very it's, it's afeeling.
It's not a fact, you know, but you it's very difficult.
It's choosing hard is ignoring that feeling to focus on the
facts, you know, And in some areas of life, it's very easy
for me to do that with work and grinding and stuff like that.
It it hasn't been the easiest this last year or two.

(30:41):
Now it's becoming easier becauseI don't hesitate to set my alarm
later, you know, especially onceyou start.
And this is the thing too. Once you start feeling results
like OK, there's the fact you need.
Proof is in the pudding. Exactly.
And it works so, but yeah, so I've been sleeping more, I've
been lowering my caffeine. I have been doing a little bit
more of like just like me stuff which actually is hard to find

(31:06):
fun stuff to go do to disconnectthat isn't physical.
Yes, I know. Shooting guns was about as close
because it still is physical, but it's not, it's not going to
crush your body or your recovery, but like finding stuff
in time to just, you know, Createspace and just chill and
do that has been a really big one.
And then mobility, which you're programming.

(31:28):
So I'm doing the mobility you set up, which we'll get into
here in a SEC. My foam roll every day before I
train, but some mornings I try to get on there, especially
right from injury. I was doing that a ton.
Just basically just like puttingall my weight on a little
crossbow and breathing like was such a relief.
So doing a bit of that, what else?
And then the rucks, the rucks, 30 lbs weight vest or backpack

(31:49):
every single morning, which for those listening, you don't have
to go buy a fancy rucksack if you want to do this.
I literally took some weight plates from a vest, put it in
the laptop slider of my bag, rolled up three towels and
shoved them in there so it fillsup and I didn't have to go pay
200 bucks, you know? Dude, the price on those things,
it's crazy. I was going to get it and I was

(32:10):
like, I can't justify that. Yeah, no.
But that's been good for my core, good for honestly just
moving in the morning is really helpful.
So that helps me like setting upa little challenge for myself.
100 days of walking has been good, but that's kind of what I
implemented. And then I reached out to you.
So if you want to kind of first,what was your, I guess your
first thoughts of OK, you know me, you know, I mean, let's be

(32:33):
honest, like you know me really well and you know the gist of
it. But even at the time, maybe I
wasn't fully transparent about it because I'm not going to.
I mean, I wasn't going to share to everybody, especially those
I'm leading, like I'm breaking down because I'm going to make
it happen no matter what. But like when I go home or when
I'm in the gym, I'm just in pain.
And I can hide that from people,you know?
And so you didn't know all that at first, but what were your
first thoughts of like what you wanted to do?

(32:55):
Yeah, You know, like you said, Ididn't know the full picture
until I think we were in person.And then you were telling me,
like the stuff with the socks you were wearing, like the
brace, right. Sometimes when you had to stand
for too long and like, OK, it's like we're not just going to go
from zero to 100, like throw Cody into the deep end, like,
you know, and figure it out typeof thing.
It is like this graded exposure,right?

(33:15):
So like, you did a phenomenal job of starting really, like,
low barrier to entry. I'm just like trying to lay on a
foam roller and get my breathingmechanics in good place down
regulating my nervous system to like kind of de stress a little
bit, just desensitizing that area.
And then I'm getting in just like very easy movement.
Motion is lotion in a lot of cases with stuff like that,

(33:37):
right. I think that one of the, you
know, Kelly Sterett talks about it all the time.
One of the first recommendationshe gives to anyone in back pain
is like hit 15,000 steps per dayand then come back and talk to
me. It's like makes sense.
But so again, your, your graded exposure.
Now we're mastering the art of showing up and then we build
intensity from there. So we once, you know, we were

(33:58):
able to actually get into the gym.
Now, I did want to make sure like we were, we were checking
out like we did a little mobility screen, right.
We saw where maybe you were restricted what was causing the
flare ups. And I think we discovered it was
more like extension based through your spine.
Definitely rotation. So like, those are things we
cut, we kept in mind as we put together the program.
But I still wanted you to kind of have like, like, look at the

(34:20):
program and get excited about ittoo.
You know what I mean? Is like, it was something that
you were still going to be able to push hard, but you had some
constraints in there that were going to prevent you from, like,
blowing things up. Right?
Yeah. So one of my favorite ways to do
this is especially with like my general like population clients
is like nobody, a lot of people like you're, you're disciplined

(34:40):
and you will sit down and you'lldo that mobility work you do in
the morning, you do before bed, that type of stuff.
But most of the time you do haveto sneak it in.
And I find that the warm, warm up is the way to sneak it in.
So we take what we're looking atfrom the mobility screen.
We just try to like sneak it into the warm up.
And, and even some of the thingsI'm doing with you, like, you
know, we're working shoulder rotation.
But one of the things that you you mentioned specifically was

(35:02):
like, oh, we're doing the dumbbell Cuban press.
So yeah, I'm working my shoulderrotation, but I'm also getting a
pump, right? Just little things like that
that make it a little bit more enjoyable.
And again, it's warming them up,it's preparing for the movement.
But I'm also getting in just this, you know, like extra
exposure to these positions thateither we're immobile at, we
don't have stability in and we're gonna then be able to, you

(35:23):
know, open up those areas and then go and strengthen them
later on potentially. Right.
And it's like some of it's not crazy either.
Like we, we did the neutral bar bench press, which put you into
more of like externally rotated better shoulder position.
You could still like Rep it out and feel, you know, have a nice
little pump sesh there. We're trying to work on the
rotation of your spine. So yeah, we'll, we'll do stuff

(35:43):
in the warm ups with like that, that kettlebell windmill, for
instance. But you know, that's kind of
just like getting some exposure,but then we go and load it up
with a single arm row, right? Like practicing anti rotation.
We're doing lots of unilateral stuff.
So I think it a lot of it comes down to and making sure that
yes, we are always pushing the limits of what you're capable of

(36:04):
in terms of like like introducing you into new ranges
of motion, introducing you into like these stability challenges.
And we do that early on, right? So it's kind of like the
training session kind of goes like we warm up, we kind of
challenge you from a stability standpoint and a skill
standpoint. But then as the workout goes on,
we remove some of those constraints and we let you just
push, we let you just go in and finish and get a pump.

(36:26):
And I think that's like a reallygood way to, you know, get the
best of all worlds there while still, you know, feel like
you're training hard and and, you know, healing, recovering
and improving, too. Well, and I think too like a big
thing from a coach's lens is like, what does the person
enjoy? How do I make whatever we have
to do a little bit closer to what they want to do?

(36:47):
You you mentioned the Cuban press thing.
I literally said to you I was like dope.
I love these because I get like a gnarly shoulder pump, but it's
I've never, I've used that as like a a pump exercise at the
end of a upper body day, you know, So I got excited because
you know what, I like training. If you're going to put like
super dry mobility, I'm not going to be fired up about it.
So it's like, how do we get the person to be consistent?
You know, especially for somebody who grant like, I went

(37:09):
through enough pain to where I could look at it and be like, I
don't want to do this shit, but I'll still do it because I don't
want to experience that level ofpain anymore.
And I'm accountable by the fact that I run a company and I have
a team and we have members like I have to be in great shape.
But the. I think though, most people
though, like even you, myself included, because I've been
there, I'm really good about like using discipline during and

(37:32):
doing that mobility shit when I'm hurt.
But as soon as I'm feeling better, it goes out again like,
and I just go back to, you know,skipping the warm ups or
skipping the boring mobility stuff.
And it's like, so having just something that it doesn't take
all day to do is 5 to 10 minutes.
And then you can get into the fun stuff too.
Yeah, well, and that's, and that's just.
Yeah, that echoes the point too,of like for those who don't have

(37:54):
have a serious injury, but we know they don't move well, so
they probably will get one if they don't do this stuff.
Making it fun. Like this is such a big key, you
know. And I know for me, one of the
reasons, because I've done that too, where I get a little like
aches or pains or tweaks and I started doing mobility.
It gets better and then I stop. You know, I think the fact that
I was finally like, I can train legs again and then I hurt
myself again. I was like, OK.

(38:16):
And it's it was not like I hurt the same thing again.
I heard something completely different that's like kind of
related, I guess. Like it's my trunk, you know?
But I'm like OK. Something's got to change.
There's too many things going onhere, but one thing that I
really enjoyed, am enjoying withyour programming and that most,

(38:38):
I think you have to do this sequencing, right?
And you have to choose the rightstuff is the explosive work,
right? And it's nice because I like
training that way. So the fact that I can still do
jumps and sprints and stuff likethat, which usually would be
hard, but few things. One, you are doing it in a
sequenced way to where I'm not going to hurt myself.

(38:59):
And even those the, again, like starting with that warm up
mobility and focusing on stability stuff.
It, it also exposes where you compensate.
Cause like even that kettlebell windmill, I haven't done that in
so long, bro. I went to do my, let's see my
left arm to the floor, great range of motion and for
everything. And I'm like, cool, go to do the
other side. And I was like, Oh no, it's not.

(39:21):
I'm like not even getting my hand to the floor, like not even
my fingertips. You know, that's a big
difference. So when you challenge it in that
way, especially with a competitive person on a
unilateral or a rotation base, something where there is, you
can see a polarizing difference side to side.
It immediately made me go, I, I can't ignore that.
Like I have to work on that because if I'm doing anything,

(39:42):
especially like a bilateral movement with heavy load and I
compensate, that's how an injury's going to happen.
I mean, that's how injuries havehappened to me.
You know, it's always been because of that.
And I know that's partially why you're doing it that way, but
does that? Mean that's the goal yeah don't
that's the goal right is that though the training ends up
becoming the assessment but it'sa daily assessment you're seeing

(40:04):
like OK where am I at today and you can like you'd build a lot
of body awareness when you startto pay attention to these things
and then well because you put inall this work leading up to it
now you know what warm up drill you need to do just to kind of
like make sure your hips are rotating before you go do that
bilateral squat so you don't youknow mess things up but again I
think that the goal is like we said it's.

(40:26):
Graded exposure, like at first it's like much more like entry
level type of stuff, but over time we're spending less and
less time with that, less and less time warming up and like
getting more into the meat and potatoes type of stuff.
That also becomes your assessment, but it becomes your
mobility work. It becomes your accessory work,
right? Like if I'm there's no better
way to improve your mobility than to get into those end

(40:49):
ranges of motion under load, right?
Because so many people will spend a lot of time static
stretching and there's a time and place for that, right?
Where it's going to down regulate the nervous system and
you're just going to get some just cool things off a bit.
But if that's all you ever do, Ireally don't think you're going
to make a ton of long term improvements.
But if you and you know, bring in that neurological component
where you're going into those end ranges of motion, you're

(41:11):
contracting your muscles and you're teaching your brain, hey,
it's safe to go here again, we're strong.
Like that's how you, you know, get past that.
Like that middle zone, like I'm hurt and I'm back to 100%.
Like what's the bridge there? I think that is the key.
And so you could do that with just simple stuff like we're
doing, right, like certain movements we're controlling the
eccentric, we're pausing in the bottom like it's, it's a way to,

(41:34):
it's a natural constraint that'sgonna limit the weight that you
use, but it's also again, bringing in that neurological
component that makes that mobility stick.
Does that make sense? Yeah, I love that you said the
training is the assessment and you assess daily.
Like that's cool. That's a really good line.
Also it makes me think of and like, this is not me like
talking shit about FRC, but you know, a lot of times people will

(41:56):
get injured or whatever and thenthey go do something like FRC
and become Gumby and they're just like obsessed with movement
and mobility and stretching. And it's like, cool, you can get
your elbows to the floor in a hamstring stretch and then you
go to grab a light barbell RDL and you pull something.
Yeah. It's different, like you can't
just focus on stretching your hamstrings without load because

(42:20):
that doesn't prepare you for loading your hamstrings, which
if you even think of like function like even in life, like
any type of movement, right? Like a perfect example.
And probably the most functionalthing is picking up stuff from
the floor. If you are super mobile in your
hips, your hamstrings, all this stuff is flexible, but you don't
ever lift something heavy off floor in the gym when you can

(42:41):
control where the weight is, howthe load is positioned, how
you're positioned, how you grip the bar and all that stuff to
actually like prepare and createstability going into it.
You're gonna go pick up a case of water bottles off the floor
and pull something in your back and it doesn't matter if you can
bend over to get it really easily.
But once you go to lift it, thenwhat happens?
100%, I mean, it's specificity, right?

(43:02):
Training specificity. So like you're gonna get really
good at doing those cars and pails and rails and all these
things, right? Like that's great if that's like
what you want to do. But if you want to, you know, be
an athlete, you want to lift heavy weights.
Like there, there's a certain amount of like training
specificity that just needs to be there.
And it's it comes down to not just being able to get into
those ranges of motion, but can you do it under low?

(43:25):
Do you have like movement patterns ingrained?
Are you stable in those positions?
Like people don't always take that into account, but it feels
good at first, right? Like when they're coming back
from injury or whatever. And that's it's OK, it can be
something that is one of those first things you do on the way
back, but you have to graduate to more and more challenge.
Yeah, 100%. And at the end of the day, yoga,

(43:46):
it doesn't build muscle, doesn'tbuild strength, you know, and so
you have to expose yourself to load intention.
OK, so the other, the thing I was starting to talk about too
is the explosive stuff, which I have, I really love, especially
cause, and I'm just going to give a little teaser here
because by the time this airs, 'cause we're, I mean, our, we're
on point with our podcasting schedule, this will air, the

(44:07):
community is going to be up and going and everything.
So the Taylor Coach community isgoing to be thriving.
And you can check that out. taylor-coaching.com/community.
I'll put a link in the description.
But I think by the time this comes out, we should also be
really starting to put some feelers in for the Taylor Coach
Combine, 'cause that's what likein my mind, that's what I'm

(44:27):
training for right now. And I've, I've, I've been
talking about this to people because I've wanted to do
something like this. But the idea of the NFL Combine
is always super cool. It's like this fit physical
fitness test for NFL players, but they're standards, 225 lbs
in the bar, as many reps can. That's great.
But that doesn't show relative strength and that that sets a
certain standard in bar that noteverybody can enter into.

(44:49):
So what we're going to do is something different.
It'll be body weight on the bar,as many reps as you can, right,
'cause now it's relative to you.A broad jump, Max chin UPS.
Like we're going to have like a whole curriculum and we're going
to be training people in this group for that.
And so if you're listening and you're in the group and you
don't see it yet, you will see it very shortly 'cause this is
our accountability. But me and Nick have already
been talking about this. So I would be shocked if it's

(45:09):
not in there yet. If you're not in the group, go
get in the group. It's going to be amazing.
This is our tribe. It's I'm, I'm, I'm creating a
cult. That's the goal, but we.
Were joking that it's also gonnabe the man test at a certain
point if you can date our daughters right if you can't.
Honestly though, it's the best way to look at like, okay, you

(45:30):
have to have muscle, muscle endurance, strength,
explosiveness, regular endurancebecause we're going to do some
kind of like one mile run or something, you know.
But anyway, I'm, as I'm going through the program, one of the
things that was really cool on the first lower body day that I
was really excited for, but alsonervous about, especially for
the next day. I mean, I had sprints, the ramp

(45:52):
up sprints, seated broad jumps, which surprisingly I've never
done. Which is fun.
I've done seated box jumps, but I love the seated broad jumps.
Dude, I just, I love broad jumpsin general and bounding and all
that stuff, but both of those inthe same day, then followed by a
front squat, which man, my abductors were on fire the next
day in a good way just because Iwas doing really deep full range

(46:15):
of motion and I haven't squattedlike that in a while.
The Walking lunge and Spanish squat was brutal.
But that's another good example of like we're working unilateral
and then you're putting me into an exercise.
That one, I have no weight with that, just body weight.
But after the lunges heals elevated Spanish squat, I have
the gnarliest pump in my quads and kind of in my glutes too.

(46:36):
And before that was the Nordic ham races.
But these are all exercises thatreally are helping my range of
motion helping like forcing likea front squat, for example.
You have to brace so much and pulled your position so much
that I'm training my core in a way that's going to help me with
this injury. But I'm also building my quads,
which is one of my goals, you know?
So it's such a good job of of putting in the things that I

(46:59):
want, but making it done in a way that almost fixes what I'm
going through without me realizing that we're fixing what
I'm going through. That's the goal.
It will. And you don't even like somebody
could look at that program and just be like, that's a sick day
of training, you know what I mean?
Yeah, but like, really there areconstraints in here.
Like if we were to break it down, like we're looking at like
I had to use sprinting, but we're on the air runner, right?

(47:22):
So that air runner has that little curve, right?
So that's naturally going to shorten your stride length a
little bit. It's going to make it a pseudo
like kind of incline Sprint, which is a little bit easier on
your body to it. You know, most people when they
pull a hammy, for instance, out of nowhere, it's because they're
over striding. So we're shortening that a
little bit. That's reducing some of the
impacts by being on a treadmill,the the heels elevator front

(47:45):
squat, right? Like we are making sure that
like we put that constraint in place, that probably your core
is the limiter. Like I know that you could put,
you know, when you're completelyhealthy, put more weight on your
back and do back squats. But like, we're going to make
sure that like that's the constraint so that yes, we are
you're able to push really hard,but we are still kind of limited
getting you a little bit from, you know, just trying to give

(48:07):
you too much too soon. And then when we're thought,
we're thinking about stuff like that nasty walking lunge into
the Spanish squats. Yeah, some of it's just like
meathead shit. Like I want you to feel like
you're, you know, did something nasty at the end.
But you know, like something like that Spanish squat is most
people do not get into that one that deep a range of motion with
the knee flexion. But then at the top you're at

(48:29):
full shortening of your quads, like that quad contraction you
get at the top when you're pushing against the band.
Like for people that struggle with any sort of like jumpers,
knee, knee tendonitis, stuff like that, and you don't have
like access to leg extension machine and whatnot.
Like that is money. So, yeah, I think it's, it's all
about, you know, just sneaking in some of this corrective
exercise that doesn't feel very,it's not something you would see

(48:51):
like on, you know, watching YouTube videos of people in
these PT clinics and doing thesefluffy exercises like we're
making improvements. But it's it's fun and you're
training your ass off. I want to point something out to
that. I think two things because this
will be helpful for people who are not coaches that are
listening and understanding the value inside of somebody taking
over your training. Basically one the, for example,

(49:16):
the running, the sprinting, it's, you know, most people
would go, I can't run, I'm injured, I did this, I can't do
this, you know, but sometimes that's the case.
So I'm not saying if you're injured, you could still do it.
Be careful. But it's the same.
I have bad knees. I can't squat now.
You don't squat well and that's why you have bad knees.

(49:38):
It's not I have bad knees so I can't squat well.
It's like, no, you don't squat well.
So you end up having bad knees. But we can change the squat
type, the way it's loaded, the way you're positioned, the way
your stance is. And now all of a sudden you can
squat because and what we used to do with people in the gym, I
don't know if you've ever done this in person clients, but
somebody would say like, I can'tsquat.
And we'd be like, OK, let's holdthe kettlebell.
Let's try. And they have terrible squat

(49:59):
form. They lean forward or they don't
get deep. And I'm like, OK, cool, let's go
up to the wall when you lay on your back and put your feet up
on the wall and get your knees in a 9090 position.
And sometimes they can get theirknees, their chest back flap.
And I was like, this is a squat.So you can, you just can't load
the squat, which means it's not your legs or hips or anything.
It's your core, it's your instability.
It's something else that is preventing you from squatting

(50:21):
properly while standing up. Because position wise I can get
you there, you know. But anyway, the amount of depth
you went into there with the assault Runner is a really good
way to explain what I'm talking about too.
Because it's like, OK, if I wentin spritzed on flat, I'm going
to have a bigger stride. I'm probably going to have a
honestly, who knows how much stride forms going to be,
especially as fatigue goes because there's no, if I'm on

(50:43):
flat, that's one thing, from an incline, that's one thing.
If I'm out on the streets, it could change depending on where
I'm at in my run. And with assault Runner, we can
control that. That's a standardized aspect of
that runner that allows us to guarantee it's the same each
time. And I'm not going into that big
hip extension, which is actuallycool too because you put it for
five seconds. So it's like really just like

(51:03):
you get to almost top speed and then you're done.
Right. And then done.
Yep. But if anybody's ran on a
assault Runner, when you're doing it for five seconds, you
are at the front of it and you're doing smaller ones.
But as you go and you probably get a little bit more fatigue
closer to like 10 seconds, whichwould still be a full Sprint.
You're more towards the middle of the Assault Runner and you do
have a longer stride. There's more hamstring

(51:25):
activation. But you stopped me from even
getting there because every timeI'm almost there, 5 seconds is
up. And I actually didn't even think
about it while I was doing it until afterwards.
I was actually one of my training partners was here doing
it with me. And I was like watching him, it
like clicked 'cause he was kind of trying to figure out how to
use the thing. And I was like this.
This makes. Sense well, it's, it's so

(51:46):
powerful because that's where you get the most buy in from a
client, right? You that client who is telling
you I can't squat. You show them like, you know,
whether it is going from the wall and like, oh, see, you
actually can do this. And then you give them like a
squat press out or whatever. That's what gets you them coming
back forever, right? But, but also I, I do think that
like knowing, you know, we want just these, the movement

(52:10):
ability, right? Like so often the way people
will will start to just make the, make their training world
smaller and smaller every time that they experience like a
little tweak, right? And that's a, that's a dangerous
place to be because then you do start to be the guy who, OK, I
can't run anymore. I'm just going to be doing like
machines or I'm going to be walking, OK, I can't do free

(52:31):
weights, I'm going to machines. And then it's just like you do
less and less and it has to become more and more externally
stabilized for you to feel like you can do anything.
And then you have to leave 3 in the tank on it.
Nope, now it's five in the tank and just keep stepping back.
And we just need movement variability.
We need like so that I think that means that you need, you
know, just graded exposure to these things, whether it is, you

(52:52):
know, sprinting, but doing it ina way that's safe.
So like maybe for someone that'seven worse off than you, it's
like we're doing sled pushes, right?
Same thing. We're slowing you down.
Like we're just trying to make sure that we don't turn into
this person that, you know, by the end of their train, like
their life, they're just shuffling around, right?
Like they're the person that just kind of like, you know,

(53:12):
like sliding their feet forward and back and shuffling like
this. Like they don't want no hat.
They can't rotate anymore. They can't like bend over.
Like, you know, to me, that's really we're just trying to keep
all these movement options open and available to you because
that's what's going to make you more resilient.
That's what's it going to allow you to continue to train for the
rest of your life. And that's that's what we're all
shooting for. Yeah, well, and dude, like it's

(53:32):
I was listening to and like these are pro bodybuilders, so
they're OK making this sacrifice.
But 100%? That's the difference where, you
know, creating external stability so that you can lift
heavier is a very good hypertrophy principle because if
I hold onto a rack and press, I can load it up more and I'm
going to build more muscle. But if you only do that ever all

(53:53):
the time, that's where you potentially run into issues.
And I think that you can have like, if somebody's goal is
muscle growth and they just wantto make sure that they still
stay functional, you just have to blend this in.
Going back to the 2/3 rule, you mentioned 2/3 of it can be that
way, but give yourself 1 thirds of this function.
But I was listening to this podcast, It was with Mike
Izzetel and a couple other guys.This is a while back.

(54:13):
And there would they do like this funny rapid fire at the
end? And it was about wiping your ass
after like taking a crap. And dude, like they were
literally talking about how hardit is to wipe the button.
He was like, I have to go from the front and I'm listening.
I'm just what? And it was just 'cause they're
so muscular and so unfunctional,but they're probiotic.

(54:35):
Those they, they make money doing this.
This is their goal. Mike Izzetel is a scientist of
hypertrophy. All he cares about is growth.
So it's like. But if you're not doing that,
don't allow yourself to get to the point where you can't wipe
your ass. Exactly.
I was like, yeah, that is that is crazy, but OK.
And then the second point I was gonna mention is that with the
Sprint and even the Spanish squad, the front squat, it's

(55:00):
like, This is why. And I understand this isn't
always the case. And some people have to adjust
on the fly. And like in the Taylor trainer
app, there is always a substitute.
Usually it's, it's because of equipment.
It's not because the problem is,is that if I go, hey, I can't
front squat today because of Godknows why.
What can I do instead? The app, it's not going to be
like, you know, if you have backissues, do this.

(55:22):
If you have the, it's just you, you know, it's a leg press.
This person has a leg press, it's back squat.
It's just it's a squat pattern. It's quad dominant.
Like it's going to switch like that.
But with individualized coaching, that's where like the
leg up is because if somebody goes on squat, but I'll just do
a leg press and they hurt their back or like I'll just do a box
squat or a Smith machine squad or whatever and I can't hold it
in the front. That's where an issue is

(55:42):
created, right? So like not all exercises are
created equal. And then also you have me going
from this to this, to this, to this.
Not all exercises can be flippedaround.
And that's another thing to do. And so if you're just blindly
following a program, you, you really have to listen to what
we're talking about and understand how this goes.
If you're not going to hire a coach because that's how people

(56:03):
keep getting hurt or they don't fix it is because they're like,
oh, it's a squat is a squat. No, it's not, you know, and
depending on who you are, which like a, a front squat is
different for some people than others.
And especially back squats, likefor some people, they are
extremely glue dominant, very hip dominant.
And the moment you load up too heavy, your low back is very
vulnerable. For some people.
It is like, I mean, we know likethe classic Asian Olympic lifter

(56:24):
that just has the most like, I'mjealous of their squat.
It's perfect. Part of it is, is it
anthropology? Is that where like we're
limiting? Anthropometry.
There you go. Their torsos are typically kind
of long and then they have shortlegs with like perfectly evenly
distributed between femur and tibia.
And so they it's like an accordion, they sit right into

(56:45):
it. But if you get a lanky guy with
a long spine and long femurs or short spine and long femurs too,
not going to go well, you know? That's me.
Like I I squatted low bar for solong and then I started getting
into Olympic lifting and I wouldgo and try to catch a clean and
my butt would just shoot out theback because I had no strength
in my quads to catch it upright.And it took me so long to like

(57:06):
reincarane A squat pattern whereI was focusing on full knee
flexion and using my quads and making it more knee dominant.
But again, people don't even think about these things.
Like when I was growing up, it was like, throw more weight on
the bar. The more the better.
No matter how it gets done, I'm moving the weight from A to B,
right? And so you know.
Every when you low bar with you is like a football thing.
Yeah, pretty much because, because like, and I don't know,

(57:29):
once I, I remember the day that I learned it, one of these
coaches just like, oh, move it down to here.
And then I did it and I just naturally fits my body.
Like I can't squat like so much more weight.
And then it was like, there's nogoing back now.
So yeah. But again, it was, it was
something that did lead to my knees getting really beat up
throughout the years and something I did have to unlearn
and now have a more like, you know, more knee dominant type of

(57:51):
squat because that's truly why we're squatting, right.
Yeah, like if you make everything a hinge like I was, I
was low bar back squatting, I was dead lifting.
I was like leaning forward on everything.
So again, it's it's just like you said, a squad is not a
squat. Not every movement is going to
accomplish the same thing with with every single person.
But one thing I did want to touch on is that the the idea of

(58:13):
this anthropometry, my daughter Beatrice, she has the exact
anthropometrics that you mentioned, like long torso,
short femurs and stuff. I'm like, she's gonna be such a
good squatter. She's gonna be way better than
me. Like, yes.
Oh, that's so good. I haven't, I haven't looked, you
know, like all little little kids can squat regardless.
They just never complain. So I haven't actually, like,

(58:35):
taken a look at Blake. They've been like, how was your
squat pattern? But she's tall for age.
So yeah, she probably, I mean, she takes after Shannon for sure
with body type. So she's probably going to have
pretty long legs and be pretty tall for a female, which I've
also noticed that a lot of females have, especially when
they have long legs, they usually have shorter torsos.

(58:57):
Like they're me and Ariel were actually measuring like she
walked up to me. We're measuring her hips next to
each other and her hips sit way higher than mine.
Taller. You know, it's but it's just
women. I'd maybe have longer legs.
I don't know. I know there's, there's, I think
there's like 13 different hip structures across and there
might be more. Now.
This is something I learned years ago, string training
stuff. So who knows what we've

(59:18):
discovered now. But I know that there is, I
can't remember what is a Q angleor something like that of when
it's always going to be different because of
reproductive nature. So, but that's another point is
like not every squat is the same.
It's. Even with how you set up right,
for so long it was always toast forward for everybody, right?
But now we know people's hips are structured differently and
someone to have enough space to get to full depth, they might

(59:41):
have to be towed out, right? Just another example.
You can't like what I always tell people is don't look at the
floor, walk up to the bar and then look down and see where
your feet are. Like that's going to be your
first sign of of probably what'snatural.
You know, talking about Shannon again, my wife, she's pigeon
toed. So if she if I was like, you
know, point your toes out, she would be doing like a huge

(01:00:01):
rotation. So she could probably go
straight and her knees and hips are actually going to be in a
good position to actually rotate.
She's hyper mobile though, so it's like you could just like
fold her up. It's ridiculous.
OK, so. One any, any, any other things
you want to touch on before we start to wrap things up on the
training side? And then I have a general

(01:00:21):
question I want to ask you aboutjust, you know, me asking you to
do this and all that stuff, but like any any other things that
you feel like we haven't touchedon that we should.
I was just say that we do have some conditioning built in.
That was one thing that we were,because, you know, talking about
the combine and things like that, we're, we're still going
to get in some of that aerobic work, but this is another piece

(01:00:43):
that when I am programming conditioning and especially
aerobic work, it gets really boring for a lot of people.
So I really do try to make it asfun as possible.
And like we're still in the early stages of this, but you
can get really, you can get really sexy honestly, with some
of the conditioning stuff. And we're doing what we call map
intervals where it's like maximum aerobic power, right?

(01:01:04):
So it's like it's still sustainable work, but it's not
just me zone 2 conversational pace on A1 machine the whole
time and like falling asleep type of stuff.
It's like we're moving from station to station.
Like we have you going from the rower to the air runner to the
Echo bike. And it started off with, you
know, 30 seconds on, 30 seconds off.
And then we're transitioning to longer and longer durations,

(01:01:25):
longer intervals each week. But the, the constant goal is
sustainability. So like, say we do, you know, 10
sets of 30 seconds on, 30 seconds off with each station,
you know, if I hit, you know, 150 meters on set one, I want to
try to hit that every single time, right?
So it's like, while it's sustainable towards the end of
the workout, that RPE is gettinghigher.

(01:01:47):
But again, you're teaching your body to be able to sustain that
effort and repeat it. And that's what that's really
what you're kind of just hovering underneath that red
line the whole time. And so I think that's really
what does push that up. Like, you know, great, great for
stuff like high rocks, like we trained for before is like one
of those things where you're just, you're constantly moving,

(01:02:07):
you're going to different stations, you're trying to just
stay right below that red line. I think it's, it's really good
for stuff like that, but it's also just fun.
It makes a 30 minute conditioning session go by a lot
quicker than if I was just goingto spin bike and cruise.
Yeah. And, and the truth is too is
like when we think of general health, especially for somebody
like me who really you'd have tokind of check himself and be
like, OK, I got to pay attentionto this shit.

(01:02:29):
It's going to be more conducive to improving your health than
high intensity intervals are. You know, and this is one thing
people forget when they're doingstrength training, then they're
going to add cardio in and they want to add high intensity
cardio because it's just it's sexy and they want to push.
And I'm like, hey, so when you put a heavy bar on your back and
you do a squat, how long do you think you're squatting for?
It's like probably 30 seconds Max, but usually like 10, maybe

(01:02:51):
15. I'm like, OK, And then you rest
for quite a while so you can do it again, right?
Yeah. OK.
And right after you put the bar in, your heart rates through the
roof, right? Yeah.
OK. So what is a high intensity
interval? It's the exact same thing.
And so if we're doing strength training, which is primarily
anaerobic and then we do high intensity intervals for cardio,
but it's anaerobic, we're using the same exact energy system,

(01:03:15):
which is also very fatiguing andstimulating of your nervous
system. Whereas aerobic training is
going to be below that red line,but keeps inching that red line
up like you said, and it's more oxidative, it's more aerobic.
Cardiovascular health's going tobe better.
It's actually going to help you improve your recovery between
reps and sets and all that stuffin those training sessions
because your recovery is based on your blood cells pulling in

(01:03:36):
oxygen right as you train. Well, we need to do that to
counteract all the heavy anaerobic stuff we're doing.
And to your point, it can be boring.
And to me, the only way it's notis to do exactly how you
programmed it. Or if I'm going outside and I'm
running a longer distance, but that is more wear and tear.
And if you're not in a healthy state like I am right now, like

(01:03:58):
there's been a couple mornings where I'm like, man, I really
want to go and run, but I know Iwant to be fully, you know, my
hips and low back. I want to be great.
Because that's just, I mean, like one mile is like, I don't
know, 6000 steps or something like that.
That's 60, that's 800 hops on each ankle joint hip, you know,
like you know, so. I look at it like like, you
know, aerobic base and bodybuilding, that's kind of

(01:04:21):
like the base of everyone's program, right?
It is. But then you sprinkle in more
stuff on top of that. So it's like, you know, we added
in sprinting for you. So it's kind of the other end of
the spectrum from the conditioning spectrum, right?
But then people love to spend time in this middle zone where
it's like that middle zone that's like a lot of CrossFit
stuff, right? The crazy intense intervals

(01:04:42):
like, and I love that stuff, believe me.
But I've definitely learned throughout the years that like
you just need small doses of that stuff if you need it at
all. Most people don't need it.
But if I'm going to do it like once or twice a week, great.
And I still enjoy that stuff. But like it's definitely not
needed. And just this, you know, you
have to realize the effects that's going to have on
everything else in your trainingprogram.
And it's the same thing with lifting.

(01:05:03):
It's like bodybuilding is the base.
We want to do more like we want to sprinkle in powerlifting, we
want to sprinkle in like Olympiclifting or more like mobility
type stuff. I think that's great.
But it's like we kind of start here and branch outward from the
from just bodybuilding and and aerobic base work.
It's so good. Yeah, it really is.
And it's funny, like I want to point out because people can't

(01:05:26):
see the program, but it's like 5second sprints at the beginning
of an A training session, which is like we're being explosive
here. And there's it's like what, 3
minutes rest? Yeah, I, I am very like when
we're sprinting like that. I am very, I make very sure that
we're not making it a conditioning session, right.
So it's like. And that's my point.
Yeah, 5 seconds Max, Everett Sprint, 3 minute rest.

(01:05:47):
I didn't read it and go, what the fuck is it?
Like, I understand it was fine, but I don't, I know a lot of
people would read that, especially if they're not a
coach and, and especially in thesports performance world.
They'd be like, why? Why?
I'm ready before then. You might think you are, but
you're not. Like give yourself time, you
know, because, and, and that's one thing I'm paying attention
to a week to week right now because I want to add in another

(01:06:08):
day, because right now we got four days of lifting, one day of
conditioning. I want to add a, a, a second day
of conditioning eventually, but I want to like go out to the
field and Sprint like I want, I miss doing that man and pulling
out. I mean, I have like the, the, I
don't have the parachute anymore, but I have like the
sled pole. I have the one for the bands.
Like I love doing that stuff. And we used to do like real
Sprint drills and and conditioning and it's so fun.

(01:06:32):
It's so fun. Did you think right now?
But. Yeah, where, when, when I was in
high school, do you remember Nike Spark, this company?
Dude, we had the whole set up. I asked for it one year like in
high school. And we, like my brother and I,
like we would get the whole like, ton of our football team
together, just put together workouts on our own.
Like we're going out to the fields.

(01:06:52):
Like my mom, God bless her heart, I'm not going to tell the
whole story, but she would come out there with me and like I
would be like running and she'd be like attached to a bungee
behind me, like resistance sprints and stuff.
Like that's like my childhood. I love that stuff.
So but but that's what I'm talking about is like if we can
get back to doing those things, like it just makes you, it makes
training so much fun again. And honestly, it keeps us young.

(01:07:13):
Like, yeah, that's huge. I mean, you know, as a, even as
a dad, like I, I sometimes see stuff that is just terrifying,
you know, with like, I mean, it sounds crazy to go this route.
I don't know where, but like abductions and crazy shit.
And I'm like every day I go out in public with my daughter.

(01:07:33):
It's not like we're, I'm taking her into places where I got to
like be overly concerned. But there, I mean, we have
people in our area actually in stores stalking mothers and
daughters and stuff, you know? So like for that reason, like to
me, I'm like, I'm going to look around everywhere I go and be
like, I got to be faster. And like, now granted my body's
not 100% healthy, but I know it's capable.

(01:07:55):
I might if I had to. I might be hurting afterwards,
which is. Fine.
Your body would rise to the occasion.
It would and then I'd hurt later.
But like I, I want to make sure no matter what, like I can
Sprint, I can lift, I can jump, I can throw, I can fight.
Like, you know, I don't need to be a pro boxer, but you're not
getting through me to get my daughter.
Like, end of story. You know?

(01:08:16):
And that's like, it sounds crazy, but for any parent, you
should be thinking about this because there's a lot of moments
too for moms, like when it's just you and the kid, you know?
And it's like, are you going to be able to fight for that life?
You know, and hopefully you justnever have to.
But why not be like just lethal and prepared?
You know, don't be an easy target.
Make sure that they feel safe when they're with you.

(01:08:37):
Yeah, which is such a cool that you're going to see this more
and more, dude. Like the the age, Blakely's
still in that age. I don't know when she stops and
I'm not excited for it to stop. But like they just literally
think you're a superhero. It's like the best.
I can't wait. It's so, it's so amazing.
Like I, I, I've heard her over saying to like the neighbor,
like my dad's the strongest guy in the world.
Like, and it's like the most amazing thing ever.

(01:08:59):
I'm not the strongest guy in theworld, but like to her, fuck
yeah, I am Guinness World Book records holder.
Like yeah, I'm crushed it. But anyway, OK, so last question
I have for you, man, is really just like it.
It's you know, what was the feeling or reaction when I asked
you and when like you got the responsibility, let's say,
because in some scenarios you would think like the boss is

(01:09:22):
asking me to do this, you know, like, and it can be like this,
like, oh shit. And some people might think that
and it could be a little bit like that, Don't get me wrong.
But I also think that the way our team is and how close we all
are, I'd like to think that it'snot as much that as it is
excitement because it's, I don'tknow, it's not a pressure, if
that makes sense, because we're so close.

(01:09:42):
A. 100% my wife Ashley literallyjust asked me this the other day
because she knows I've been programming for her because I
told her I was pumped about it. And she's like, doesn't that
feel weird? Are you like a little nervous
like programming for your boss? And five years ago, I would have
been, in fact, I would have beenlike, I don't even know if I
want to touch that. But like you said, like our team
is so tight and to be honest, like it's a big testament to you

(01:10:04):
with how, how open you are. Like you're being real.
Like a lot of this stuff that you're sharing with me about
like your struggles and stuff like that.
One, like, you know, just in life, like we're just we will
have conversations about real shit and whether it's training,
whether it's the business, whether it's like family stuff.
And, you know, I just think thatwe've become such a tight knit

(01:10:24):
team that honestly, I didn't have a second doubt.
Like I'd like jumped at the opportunity one because, yeah, I
do love this shit. And I want to like prove my
worth to you, of course. And, you know, just just
hopefully help other people. You know, that was a big part of
it too, is like we said, like webecome better coaches by going
through these injuries and coming back and better relating
to other people. Well, it's the same thing.

(01:10:45):
I think it's a cool insight for other people listening to this.
So like, this is how it works. Like Cody is literally the
client. He's putting himself in the
client's shoes. And like we are all everybody on
the team has such a white belt mentality that we are all
willing to learn from each other.
We are all willing to like, say when we're struggling, when we
need help. I know I, I, that's one of my

(01:11:07):
toxic traits is like not asking for help enough, but it's like I
feel so much more, you know, able to do that with the, the
community, like the tight knit team that we've developed.
Yeah, great answer man. And I'm glad to hear that
because that is that's all I want it to be.
I think that there's a side as the business, like the owner and
the the founder is like show no weakness and like nothing, you

(01:11:30):
know, nothing can impact you andaffect you.
But I think that's just like so inhuman and just unrelatable.
And I think at the end of the day, I've talked with Ariel
about this. As long as I know the team has
confidence in my ability to leadno matter what, like and if
anything, it's like, damn, he'llrun himself down before he lets
us down, you know, and so that because that's really all that

(01:11:51):
matters. But if I'm also able to be like,
I'm going to make sure we're we're always going to crush
everything good. But also like I could use some
help over here like you know. Well, and I think if like this
is one of the great parts about coaching is it frees you up to
not have to worry about it. Like you can just walk into the
gym, you be an athlete. Like you have your plan, you
follow it, and then you're not thinking about this stuff
anymore. You're freeing up that mental

(01:12:11):
bandwidth to take on other, you know, high priority items in
your life. And that that's what we do for
our clients too, is like once they walk through the doors of
the gym, the rest is taken care of.
Yeah, yeah. So good man.
OK, we're going to wrap it up there.
I feel like we should do some kind of like training Q&A in the
future just 'cause whenever we're together, we do this too.
We can just talk shop on this stuff forever.

(01:12:34):
But I'm going to link some of the episodes Nick has done in
the description of this podcast.I will link his Instagram in
this podcast description as welland anything else we have on
him. Nick is really like grabbing and
taking control and, and really leaning from the front with the
training development of the company.
It's been so cool to watch and, and honestly, it's amazing

(01:12:55):
because to your point, like having your help just allows us
to level up that side of tailored coaching so much.
And so for example, inside the community, if you guys are
interested or if you're already in there, there is a whole
entire training course of like how to design your training, how
to build it out. You get our help inside of the
group as well. We haven't as we're recording

(01:13:17):
this. By the time this is airs, it'll
be in there. But the mobility assessment is
so amazing. So that's going to be huge
because if you're relating to anything I'm talking about,
you're going to be able to use this form and assess yourself
and figure out what you need to do about it and have a plan that
is actually going to help you fix and work on the injuries,
even if it does require some boring mobility, but it's going
to get you uninjured. So anyway, I'm going to link the
community. I'll link Nick's stuff in the

(01:13:38):
podcast description. And man, like sorry we went over
which I guess we should expect over an hour, but thank you for
spending the time and and talking all things training man
and for helping me rebuild my body and getting where it needs
to be. Of course dude, it's been a
blast. I think that if people want to
hear more of these training focused episodes we should make
it a regular series and call it Mclovin.

(01:14:00):
Mcbroom love dude it's it works perfectly Mclovin.
I can't believe that. How do we never think about this
before? It's actually funny how it like
even the the last names on this team now we have Mclovin and
then we have two Johnsons that both start with AK.
We have two KJS. They're not related.
This is too good, too good, man.OK, so the Mclovin series may be

(01:14:21):
in the near future. Stay tuned for that.
And as always, if you guys like this podcast, do us a huge
favor, go leave a five star Ringreview, share this with somebody
that's completely free and there's a lot of people who need
this help. So do us a solid share the show
if you like this stuff. Otherwise, we will catch you
guys next time. Thanks for tuning in.

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