#13 Resistance Training For Better Mobility
On today’s show JT & Joey reveal how you can improve your mobility by lifting weights! That’s right you can increase your flexibility by using the right moves. It is a common exercise myth that lifting weights makes you stiff and tight. The boys get into the details about how you can dramatically improve your range of motion by using specific movements under load that will have an enormous cross over to BJJ.
Get the inside word on the best movements to enable you to be more gymnastic as well as stronger at the end of your range of motion, this will make your guard harder to pass and give you anti-sweep powers you never thought possible.
Speaker 1: 0:04
Very careful a good martial artist does not become tense, but ready, essentially at this point, the fight is over. So we pretty much flow with the goal who was worthy to be trusted with the secret to limit the spot.
Speaker 2: 0:28
I’m ready, ladies, welcome to another Bulletproof for BJJ podcast. And today master Joe , we are speaking about lifting for improving
Speaker 3: 0:42
That’s right? Yeah . Lifting weights to get more flexible,
Speaker 2: 0:45
Crazy. Who’s thought it was possible.
Speaker 3: 0:47
I know it’s a real convergence of two worlds and I think for a lot of folks, they tend to think that those two activities are kind of like mutually exclusive or like you can’t do both almost opposite. Yeah, that’s right. Um, it’s funny too, because looking at that , um, the, well, I guess the , the , the key point that we want to communicate to you guys is why this is so relevant to your BJJ. And to point out to you that you’re potentially already doing a lot of this anyway, in your strength training. Yes. Um, before we go into it, give me, like, give me a couple of your top examples of like strength, like conventional strength exercises, where you are building flexibility at the same time ,
Speaker 2: 1:31
Um, and a to G squat. So when we say a to G was saying, ask to grass, which is where you have a weight across your back, or it could potentially be a front squat, a barbell across your chest, and you are squatting all the way down to the deepest steps are with your heels on the ground, bringing your hips as close to your heels as possible. And I’ll have you guys know if you, if you haven’t gone that deep, even if it’s not heavy, you are going to feel your Achilles. You’re going to feel you’re going to feel everything through that range. And the great thing about it, there is you do get more flexible by loading ups through that full range. And you, you know, people aren’t necessarily aware because a lot of people never go that low in their squat.
Speaker 3: 2:16
What else? What are the exercises ? Um, give me a favorite. Um ,
Speaker 2: 2:20
I think a favorite for me, for like a , a full range of motion is , uh , uh , skin, the cat. That is like one of the movements that I admire. I can’t say I’m really good at it, but having done it afterwards, I’m always like, wow, I I’ve just skimmed the cat for you guys who are not aware. You probably might’ve done it when you’re a kid you’re hanging out on monkey bars. You , you know, like you , you swing upside down and, and you spin all the way through. So you’re still hanging onto the bars. You roll your feet back over your head. You’re inverting almost like a backwards roll and you stay holding onto the bar and now your feet are pointing down to the ground. And your shoulder is almost at full flection. Hopefully you don’t double dislocate shoulders. When you were
Speaker 3: 3:01
A kid, it was almost at full flection. Now you’re stuck somewhere like this horrible event. Yeah .
Speaker 2: 3:07
And , uh , you might let go and drop back down, or you might spin back around. You might do this a couple of times, and this is like a fun thing to do when you’re a kid, but as an adult, this can be torture. Um, and another movement that I, I love , uh, which Joe , I think both you and I love is the Cossacks squat , but I really like to do this. Uh underload because after a while it gets a bit boring. Um , and you want to push yourself and you want to also push her a range, adding some load to it can really create a lot more bang for your buck doing that move.
Speaker 3: 3:41
Yeah. Yeah. Classic examples and all things. I mean, really that, that we use in our training stuff that we use in the program. Um, I guess like to, to, to give folks a little bit of context about how this works , um, you, you can stretch. So think about like the conventional ways of stretching that, you know, so think about like , um, you’re trying to stretch your hamstrings. You’re doing the classic ones sitting on the floor. You’ve got your other like bent sort of foot tucked in against your thigh. And then you’re like reaching forward trying to like grab your toes. And you know, you’ve got this horrible hamstring stretch going on. Uh , that’s one way to stretch the hammies another way is to perform some stiff legged, deadlift or Romanian deadlifts. So think, alright , you’re in the gym, you’re doing four sets of 10 reps are Romanian. Deadlift could be with a kettlebell, could be with a barbell. And the idea is you’re lowering into that bottom position with your back. Nice and straight, maybe a little bend at the knee, depending on if you need to or not. Uh, but the backstage straight, the hip is hindering and you feel this huge, great stretch going on through the Hemi. Once again, right now it’s a different sensation, isn’t it? Because you’re , you’re , underload like, yeah , your whole nervous system is like, your legs are all switched on because you’re standing on your legs, extending on your fate . So foot your calf, your quads, like all the stabilizes around the knee, everything’s on, it’s
Speaker 4: 5:01
All working. Yeah. And you know,
Speaker 3: 5:04
Let’s say you’re holding onto a barbell and the barbells got a bit of weight on it. So let’s say it’s 50 kilos Romanian deadlift that you’re doing your hinging down in this position hauling for half a beat coming back up and you’re doing your reps. You can, you can imagine if you’ve done those before, you know, that that experience is completely different to what you feel as a sensation when you’re like, it’s trying to stretch your hammies.
Speaker 2: 5:26
Yeah, definitely. And , um, I would go a step further having experienced this under your supervision, Joe , um, doing Jeffersons . So I had always been aware of, of Jefferson curls as a, as a thing. And now guys, this is a very advanced movement which can be done, you know , simply done with a very lightweight, but advanced practitioners can do it under a fair degree of load. Um, I went to the JB camp to get away. Uh, we were, we had gone away and part of the night training was , um, the night
Speaker 3: 6:02
Training or the afternoon
Speaker 2: 6:05
Evening session. Right. And , uh, I was up on a step and I was with, for us, our good friend for us , uh, the Ronnie who’s a legend and actually a very capable human. Then
Speaker 4: 6:17
He’s an athlete. Yeah. He’s, he’s, he’s very capable.
Speaker 2: 6:20
And , uh, I remember I was hanging and I was holding a kettlebell . It wasn’t that heavy. It was maybe like 10 kilos, eight kilos. But for us was like trying to get me to draw down and , and push down. And, and uh, I think maybe you’d jumped in and you’re like, nah, I knew you, you , you do this thing where you’re like, put your arm in. And you’re like, crush my arm with your abs.
Speaker 4: 6:40
You know? And I’m like, what? You’re like draw down with your abs, use your quads get low. And I was like, oh my God. Like ,
Speaker 2: 6:47
Um, the interesting thing about this guys, if you can picture it it’s as if I’m doing a toe touch, I’m like reaching straight down from my toes. My knees are locked out. I’m holding a kettlebell to help draw me into the stretch. I’m not passively hanging there. But then Joe is asking me to flex my abdominals, to draw me into a tighter compression and then really use my quads to fire up, to allow my hamstrings to like somewhat disengaged.
Speaker 4: 7:14
And it’s such an intense experience. Yeah . And then now a lot of going on, oh man. Moving and shaking
Speaker 2: 7:21
And then come up and it’s like, all right, that’s one.
Speaker 4: 7:24
Okay . Going again. And man, it’s amazing.
Speaker 2: 7:29
Just you do get this amazing improvement in range in such a short amount of time, but also , uh, how sore you can get off the back of doing some of this. But the, the, what I found is someone who has spent a long time stretching all kinds of different types of flexibility, modalities doing a movement like that with that intention and a degree of load it , like you can notice an improvement very quickly and it’s a totally different feeling. Yeah.
Speaker 3: 7:56
Yeah. That’s a great observation. And it is , um, you know, if we, if we try and keep it simple, but what’s going on there is that you are, you really, you’re taking your nervous system, which at your, your flexibility is, is regulated by your nervous system essentially. Right. And the simple way that you can think about this is , um, when people are under a general anesthetic in hospital, their bodies become incredibly limp and flexible through all sorts of ranges. Yeah . Who knows what the they do with your body when you’re having a surgery, but you know, your legs can go anywhere. Your spine can. Um, and it’s because your nervous system is shut down. There’s no, there’s nothing there. That’s like applying a handbrake. Right. So if you’re someone that’s like, oh, I’m a little bit tight through a particular position. Uh, you, you want to look at that as, okay. It’s actually like a neurological restriction. Um, and there are, there are like tissue things like soft tissue things that agents and whatnot, but for the most part, your flexibility is determined by your nervous. So when we do mobility work, right, and this is like active mobility, this is even doing the Jefferson curls. This is maybe a dynamic warmup before jujitsu , like mobility work, encompasses all that stuff. Um, we’re really going through a process of convincing the nervous system to allow us to go a little bit further. And the nervous system requires , uh , uh, it requires like quality convincing. Like it needs to know that you , yeah , nice to know. There’s a reason it needs to know you have control and it needs to know you’re strong enough to go into that position. Right? So you w you can experience this with someone who has , uh , someone who’s on the weaker side of the spectrum, like say someone who has like weakness in the lower back. If you get them to do a Jefferson curl, they might be successful. And Jefferson curl like JT described standing, but it’s, it’s, it’s toe touching, but you’re rolling. Like you’re rounding your back. It’s , it’s like the complete opposite of all the rules of a deadlift . There’s no neutral spine. You’re actually trying to cascade each vertebral one by one into this bond position. Uh , but if you take someone with a weak, lower back and you try and get them into that , uh , get them into the bottom position, say with a light kettlebell, eight kilos , uh , what you’ll notice is a certain point. They will unlock their knees. Yep . Uh, in voluntarily, because they’re trying to remove stress from the lower back. Yes . Because their nervous system is like, I’m not equipped to let you go into that end range with the knees lock . That’s too much load for my , for this, for this part of the body nervous system says, no. Right. And so, so what we’ve got here is like this, this crossover between strength and flexibility. And that’s, that’s really what we’re getting at is if you can work, if you can use whites , uh , intelligently in your mobility training, and you can understand the process that’s going on, this is really what we’re trying to teach folks. Um , you can get incredibly flexible or you can become incredibly mobile in a short space of time. However, we can go more into this after you’ve got to respect that you’re also going closer towards potential injury. So if you don’t respect it, the , the, you know, like Romanian deadlift or Jefferson curl way more chances of yourself up as compared to like a hamstring stretch after class.
Speaker 2: 11:12
Of course. Yeah. And that is the thing, guys, like, it’s not to say, we want to put you in risky situations, but it , it is, you know, you are doing something that is more extreme. And if you don’t have the habit of relaxing, your nervous system consistently through breath and concentration through doing normal kind of a routine for mobility and flexibility, checking some weight on your back and doing it is not, is not the first step. But that said, if we take this back to just looking at the exercise selection that we do in Bulletproof, we do unilateral full range movements because we want you not only to get familiar, like a single leg, deadlift
Speaker 3: 11:58
Unilateral mean , meaning one, one side, one side and not exclusively. We do both . We do a bilateral, we do a good mixture. We get a solid dose of the single side stuff.
Speaker 2: 12:07
Definitely. And, you know, I think what is on paper, it looks very simple. I’ve had a lot of people say this to me. I’ve had a lot of people say, yeah, the Bulletproof workouts, man, like I just started it’s way
Speaker 4: 12:19
Harder than it looks. It’s like, yeah, these movements are really
Speaker 2: 12:23
Bang for your buck because not only are they putting a certain amount of load , um , on the working muscles, but they are also providing a degree of , uh, work through improving your flexibility through the kind of agonist antagonist muscles. So yeah, we, we are getting you to work a range maybe beyond what you’re used to. The good thing about putting a small amount of weight in your hand is by engaging your nervous system and forcing you to create stability. This actually will enable you to get more range than if you were just sitting there yanking on the muscle. So there are plenty of movements where adding a small amount of load enables you to actually dial up the tension in your nervous system. So this principle is called and it radiation
Speaker 3: 13:18
Science time, guys, it is science time, or you two protractors and your compass is out, nerd it up. Joe is
Speaker 2: 13:26
Flicking me in my four hours right now. Um, but no, it’s one of those things guys that like, for example, if we just had , if we were having an arm wrestle, Joe and I were having an arm wrestle, I’d obviously win,
Speaker 3: 13:35
But I’d be like a Tom bicep JT.
Speaker 4: 13:39
But you know, if you would , if you
Speaker 2: 13:41
Guys wanted to win an arm wrestle, you wouldn’t sit there limply and just put your arm up. You grab the underside of the table. You’d tend to , they’ve often
Speaker 3: 13:48
Got that handle. You’ve got the handle on the opposite hand to really get
Speaker 2: 13:51
It . Because when you create a nervous system tension in other parts of your body, it has a cascade and rippling effect through your nervous system. So by creating a degree of tension in other parts of the body, you can generate more force through the active muscles. So they’ve shown this with like vertical jump they’ve had people bite on a mouthpiece. You may see some powerlifters put a mouthpiece in before they deadly, so they can bite with their jaw because this does up their nervous system, 5%. That’s
Speaker 3: 14:19
Where the terminology pillow biter comes from.
Speaker 4: 14:23
I don’t know if that’s entirely true. I do. I misunderstand this , sorry that wasn’t in the show notes, Joe . Um , but , um, yeah. And, and so
Speaker 2: 14:32
Talking about this relevant to you, improving your mobility , um, you just doing a body weight. Squat is great, but if we put a five kilo weight in your hands and get you to take more tension through your anterior chain, your abdominals bracing through your shoulders and your arms, you will be able to achieve a greater of motion. Yeah.
Speaker 3: 14:52
It’s a great point. And I mean, here’s the thing. Um, I think the squats a really good example, if you just do like a body weight squat, and we say to you, Hey , um, you know, like, keep your knees out, keep your feet flat and your back straight and go as deep as you can do that 10 times. Um, you’ll do an okay job. Like you’re doing an okay job of that, but you, chances are, most people will round their back a little bit at the bottom. Cause they’re trying to get a bit deeper. Um, you know, maybe the knees push in a little bit, you know , just trying to get that extra depth creep up off
Speaker 4: 15:22
The ground. Yeah. Whereas if you
Speaker 3: 15:25
Have a barbell on your back and it doesn’t have to be heavy, but say it’s 40 kilos or even just an empty bar. Um, and we say, all right, keep your back straight knees out feet flat, all of a sudden, cause you’ve now got this weight sitting on top of your spine, everything lights up right through the trunk. And like you said, like shoulders are active op grips, active coming down. You’ve now essentially like stimulated, like neurologically all over the body. So everything is firing and it’s in a much better position to do quality work. Um, so the , the, the benefit is not necessarily in the, the load of the weight pushing you deeper, but it’s in that load extracting a better performance from you. Yes . And that’s, you know , that’s the beauty of Romanian deadlift . It’s the beauty of working on the rings. Things like skin, the cat to beauty of like, even like simple things like , um, like kettlebell windmills, like these exercises, it’s just an exercise. There’s actually a lot going on in that thing. And it’s very specifically chosen for that reason.
Speaker 2: 16:29
And I think it’s like, we can look at the load as a helper, as a feedback. It’s a soundboard. It bounces back because it’s a really good point about the windmill. I love the windmill as a kettlebell windmill because it forces you to think about muscles that you wouldn’t normally load through a range you wouldn’t normally do, but this translates to BJJ . So if you ask stiff arming someone and you’re trying to get them the hell off side control, and you’re trying to stand up your T you know, being able to lock your arm out, being able to brace through your obliques , use your hip muscles and stand the hell up is just a movement. That’s not trained in conventional, conventional, linear, or even machine based lifting. So that’s why, like we don’t really incorporate too . We don’t really incorporate machines in the Bulletproof, the BJ program. It’s all pretty much free weight , body, weight movements, and that weight being in your hand, bring your attention to where is my hand in space? Where is my shoulder? What am I doing with my hip and relevant to that? You can get a better mastery of your own movement and a better understanding of the different stretches and contractions that are taking place.
Speaker 3: 17:42
I think there’s , um, there’s something that’s really important to mention. And I mean, particularly for, for you guys like our listeners, because we can make a general, we can generalize and say that the majority of BJJ people , uh, are on the tight end of the spectrum, correct . Strong, good at jujitsu. Don’t quite have the range of motion that you, that you, that would be ideal for the sport. Right. So, okay. Little bit tight. So let’s take a really classic exercise that gets used probably overused quite often, which is a barbell back squat. Yep . Right. Um, we, we have used those in the past. They feature a little bit in our program, but they’re not a huge emphasis for us, but here’s the thing. If you are on that tighter end of the spectrum, when you go to do some barbell back squat, so you’re getting in, you’ve got the bar on your back, trying to go as deep as you can knees out, chest up all that stuff. Um, the, that exercise for you, if you have tight hips and like a tight spine that exercise for you will be vastly restricted by your flexibility, not your strength, right? So you will not be able to get into a super deep squat position with great mechanics , uh , because your body won’t let you. So what you see then for people who are in that position is they do like a half squat and then they add more weight. And so they load this thing up like, well , I’m doing this to get strong. So I got to put more white on the bar because to put more weight and start doing half reps. Now, the problem is, is you’re only ever expressing half your range of motion. So what we try to encourage with people and this conversation, I find myself having quite a lot is that, that exercise for that moment in time for you is essentially a stretch. It’s a mobility drill. It’s not about the load that you’re shifting through your half range of motion. It’s about getting into a deeper position over time. So I encourage that person to go to the absolute limit of their range. And that means keeping the back straight, keeping the knees out , keeping the feet flat, good tension, good body position, but absolutely getting your hips as long as you can hang out for a couple of seconds coming back up and week after week after week after week, making that depth slightly deeper or slightly greater. Um , when you get to the point where, okay, your range of motion is now what we would consider acceptable. Okay. Let’s start to load that thing up. And it’s at that point that you almost crossed the threshold from that exercise, being a mobility drill to now being a strength drill. And it’s, I think it’s something we take for granted because we’ve got pretty good mobility, right. And if you have the good mobile or if you have the good flexibility, rather like if you’ve got that range of motion, you can start strengthening it right away. It’s like, okay, cool. No worries. You can get all the way down all the way up position looks good. Okay, cool. Let’s keep increasing the load. But if you don’t yet have that range of motion, then you don’t have the right to , to load it
Speaker 2: 20:37
Up yet. Yeah. You must. I think that this is a quote I got from Eric Crucey , which is add range before you add load. Like you need to have a full, healthy of motion before you start loading that bad boy out. I think the other thing we probably take for granted too , Joe , is that we are strength , uh , obsessive, you know, movement, obsessed people. And a lot of people don’t know the breakdown. I was like, yeah, I squat. And I suck and
Speaker 3: 21:03
I don’t know why. And I always hurt my back and
Speaker 2: 21:06
I just don’t get it. And a lot of people, because maybe they’re training by themselves. They don’t have a training partner. They’ve got no one looking at their back saying, Hey man, you’ve got a bit of butt wink. Like you shouldn’t squat as low. Uh , we need to work on this range first. They don’t necessarily know that, Hey, my tight Achilles means I need to work on mate. You know, they don’t know the tight Achilles is holding them back.
Speaker 3: 21:27
They’re not getting coached. They’re not getting coached and chances. I mean, they might be, but it could be from some other guy at the gym who also has no idea. And he’s just, he’s just regurgitating some pro science. It’s like just this proliferation of, information, wine leading
Speaker 2: 21:42
The blind is that white belt. We all know that white belt who wants to give a seminar, Hey man, let me show you. This works on all white belts, bro. It’s a hundred, like it’s called a
Speaker 4: 21:52
Speaker 3: 21:54
Just heard about it. Yeah , dude, I, I visited a couple of gyms recently when I was out on the road and uh , just like strength training, James and I, one of the gyms I went to , um, I was just, it was pretty busy and I was just watching everyone was back squatting. And I I’ll be honest, man. I didn’t see one good looking back squat. Right? I’m like every person here is way too tight and squatting or way too heavy. And what that, what that says to me, like what that is, is just a ticking time bomb. It’s like, man, you can like sure. You can like max it out on this exercise week after week, grinding away at your knees, which are in a bad position, placing, you know, like undue stress on your vertebra, but sooner or later you’re gonna pay a price for that. And whether it’s the back injury that goes from being a little bit of a to now being a chronic thing, that’s just stopping you from , from putting a bar on your back anymore. Or it’s like, oh . I, I, you know, I’ve, I’ve partially torn some meniscus or like, whatever it is, you’re going to pay a price at some point. So yeah. I mean, it goes back to that mechanics thing, right? It’s like move well, full range of motion. Then you have the right to load it. So what
Speaker 2: 23:03
Do we do? Um, for all our crew out there who are like, oh, I thought back squats were good. Or then now they’re uncertainty like, oh man , now you’ve put a bit of time . And JT said , [inaudible] what do I do? What can someone do? Um, let’s say now they they’re like, okay, maybe my back squat site sucks and I’m not sure why, what is a good move or a good alternative for them to do to , for their legs to get stronger, which isn’t a back squat. What would you recommend?
Speaker 3: 23:34
Um, two alternatives that come to mind, one would be like a split squat . Yep . Either a Bulgarian split squat where the real leg is elevated or, or just a regular split-squat , that’s kind of more like a lunge split squat
Speaker 2: 23:45
Looks like a lunge basically , if you you’ve never had , I’ve heard that term before, but you’ve, you’ve seen what a lunch looks like. Um, yeah. Bulgarian split squat usually refers to the back foot being elevated on a bandage or a block. And depending on the variation, the person might be resting their weight on their toe, like their , their toes in contact with the bench or their forefoot. So their toes pointed in , resting on a bench.
Speaker 3: 24:08
Yeah . And those, I mean, I would say, and obviously with those that the weight is primarily in the front leg, the beauty of those exercises is that it’s it’s uni lateral. So it’s one sided. It allows you to focus on that one side that’s working. Um, and it helps to bypass a lot of the common mobility restrictions we see with , uh , bilateral exercises like a back squat. Yep. What about you? What would be your go-to sure.
Speaker 2: 24:32
The pistol. Um, since I first saw pistols many years ago, I got really obsessed with them. And I think the reason why I’ve kind of circled back around to it because I went away from pistols for a little while I was looking at shrimp squats or skater squats as they can be referred to because I feel like it’s harder to hide. There’s lot of people out there kind of doing pistols who are like bouncing out of the bottom. And it’s actually really hard to do that with a shrimp squat. Like if you haven’t got control, then you you’re done basically. But why I really love a pistol is it’s quite easy to go from. I can’t do a pistol to go, okay, well, how low can you go in this range? Now, if you guys out there are trying pistols and you’re like, oh , I suck. There’s no way I’ll ever master it. There’s two really good bits of feedback. A pistol will give you if you’re falling backwards that tells you that you’re lacking range at the ankle. So then that’s a project we’ve got to work on your ankle mobility. But if you find that you can actually get a decent amount of depth in your pistol, but you get to the bottom and you can’t come out, just tells you that we actually need a lot more work around the hip. So even though yes, pistols work, your quads like nobody’s business , um, the, your deficiencies will be shown by either falling back or lack of kind of hip drive out of the hole, which is the bottom of the squat. So if you right now can squat on one leg, like sit in a chair, sit on the edge of the chair. You stand on one leg and you can stand up out of that chair. If you can now sit back down to the chair with control, without collapsing and work there. That’s a good height for you to start with. And then gradually what you do is you work lower and lower and lower while improving your hip strength, improving your ankle mobility. And then before too long, if you can do 10 pistols, that’s really good. I mean, that’s, that’s, that’s stronger knees than most people and you haven’t had to put a bar on your back. You haven’t put your back at risk and you’ve actually improved your flexibility
Speaker 3: 26:32
A hundred percent guys. I think , um, I think there’s a couple of really good takeaways there. And just terms of , uh , like exercise variations too , to have a play with, if you are the kind of person like yeah, back squat all the time or whatever. And I don’t know whatever I’m doing, it’s just not working for me. Try some different stuff. Cause you’re going to address , uh, you’re going to be addressing the same working muscle groups and you’re going to be building strength and building muscle mass, but you don’t have to face the same restrictions in terms of mobility and potentially the same injury hazards. The , the , the big takeaway for me from, from that episode is to understand that there is almost like a bit of a timeline. It , depending on how you move, when you’re doing a strength exercise, where it is a bit of a mobility drill at first, and it might take some time before it becomes a pure strength drill, embrace that don’t try and push through it and load the exercise up unnecessarily because that’s where you bring yourself undone. If you respect that process, that light work to the best absolute quality of the technique. You can. Then over time, once you become mobile enough, the strength gains will be astronomical and there’ll be quality gains.
Speaker 2: 27:40
And just on that, I would say what’s really worthwhile is if you are not sure. And for those of you out there, I know you’re not, not everyone out there is trying to be a bloody Instagram model, but you guys shouldn’t shy away. Well, most of us are, but no , you should film yourself doing it. Like if you’re really not sure . So you’ve got no one to train with and it’s just you and that’s fine. You need to, you need to actually film yourself and, and have a look at it. Now you may not know what you’re looking at. That’s okay. You can post that video on our community group, send it to us, send it. Or if you feel self-conscious in your, I don’t want anyone to see it, my terrible technique. And maybe it’s actually really good. Just directly message us. We’ll look at it and we can give you feedback. That’s what we’re here for. So we’re not trying to set you guys up for a deficiency, which is like, yeah, you really need feedback. Good luck with that. See you later. Peace , um , film it. We got to know what’s going on because you don’t necessarily know how to fix it, but we do. So that’s where it’s definitely worth checking out the Facebook community page, which is Bulletproof for BJJ community. Um , I’m going to be posting more of my training on there because I had my own deficiencies that I am working on. Leave it. You thought it was possible. Um, yeah. And , and look, there’s no shame in that because the places where I’m strong, then there’s other places where I’m mobile and then there’s places where I I’ve neglected and I’ve got to work on that stuff. And , uh, I think there’s nothing, that’s a big
Speaker 3: 29:07
Admission coming from JT guys. I hope, you know, you good mission . I’m just
Speaker 2: 29:11
Doing it for Joe . So it feels a little bit better. You know, I got to show some humility. Um, but guys, look , I , I think my biggest thing is quality over quantity and I’ve had to remove my ego from my lifting because honestly I want to feel healthy and I want to feel good. And the best thing I can do is to do something a bit lighter, but do it well. And I can take pride in that because mastery or movement mastery is way better than being a gym hero and lifting a big weight poorly. So that , that would be my personal advice to you . Awesome
Speaker 3: 29:49
Guys. Thank you. Hope that helps. If you need anything from us, you go to the Facebook group, Bulletproof of bjj.com. Um , hit us up if you want to check out the programs of free trial and , uh , we will catch you guys next week.
Speaker 1: 30:02
Thank you brother . [inaudible] .