#35 Maximising Your Gains With Home Workouts

This episode is brought to you by the new book JIUGO: The Power of Jiu-jitsu! JiuGo is a bullied kid who’s life changes forever when he discovers Jiu-jitsu. Follow his journey as he makes super natural friends and develops his own super powers. This book is perfect for 10-12 year olds or even just Big kids who love BJJ. Just in time for Christmas get your hands on the World First BJJ Super Hero book! Click the Link  https://store.bookbaby.com/book/jiugo

Stuck without a gym? No weights to lift at your academy? That’s no problem! JT & Joey go deep on how you can workout from home using the Bulletproof for BJJ program and all the hints and tips to get you strong and mobile with very little equipment.

Make space for strength
Accessibility is Key to good habits
The Tools you need
Don’t Think- Get a Plan!
Get Strong without big weights

It doesn’t actually take much to get a great workout from home and the boys give you all the insight you need to get set up, get lifting and feeling better in a matter of days.

 

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Hey, it’s JT. And I’m excited to introduce you to my new book, Jugo, the power of jujitsu. The reason why I’m so hype is this is the first ever BJJ superhero book. Now the hero of the story, the underdog is Jugo . He’s a skinny little nerd and he’s the only ginger in his whole town. And every day he gets bullied. He gets punched in the face by the bully Marcus Caesar Vieira, and every day is pretty much like this for Jugo until one fateful day. He discovers jujitsu, but that’s not all along the way on his adventures. He happens to meet the youngest son of death, a young repo named Mero . He also makes friends with a three eyed frog who is enlightened name fibs . Hmm . Mysterious. This is a fun and quirky book for 10 to 12 year olds. And it’s a perfect Christmas gift to get that kid over the line to do jujitsu or let’s say, you know, a young kid who doesn’t really like to read. It’s a cool story that allows them to get into the world of Jugo and also enjoy their reading. But if you’re a big kid like me and you just want a fun story, it’s perfect for that too . Now I’ll be putting the link in the show notes today, but go to Jugo, play.com and you can get yourself a copy just in time for Christmas. Thanks guys. And Ahmed , the episode,

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Very careful a good martial artist does not become tense, but ready, essentially at this point, the fight is over. So you pretty much flow with the goal who was worthy to be trusted with the secret to limit this pop

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Ladies and gentlemen, welcome to another Bulletproof for [inaudible] podcast . And today we are discussing, maximizing your gains training at home. I love your little Palm Palm Knights . My Palm pilots , like literally wrote it. Hey man. It’s okay. Like we converse on these things and we discuss , and I want to just deliver correctly. Of course, it’s important to have structure professionality so guys, for a lot of you out there, you have experienced the lack of gym and there’s plenty of people out there who message us at Bulletproof and say, does your program work at home? Yes, it totally does. We actually have a full arm of the program dedicated to the home gym, workout people. So whether your digital gym does not have any equipment or you can simply not access a gym wherever you are, you can still do an awesome workout at home, but there are a few things that you’re going to need to make that happen. So what we’re going to do in today’s discussion is just outlined both from Joe and I’s experience the way we do it and the way we would prefer you to do it, to get the most out of it. Yeah. And I guess maybe to , to frame some of the challenges that you have when training at home, but then offer some solutions. Because I think for a lot of people who maybe don’t have much of a knowledge of the whole training thing, yeah. I can feel a bit lost and like , I can’t do anything here, but well , like no , you can actually do a lot. Definitely. I think the first cab off the rank is you need to make your workout space. Now whether that’s in your garage or if you’re able to push the coffee table back and you’re happy to swing a kettlebell in the living room, it really depends on your own personal space. Some people have a study and they need to just lock the door to get the kids out the way or say, don’t drop the kettlebell on a dog or whatever the case may be. But you have to actually dedicate a small piece of real estate in your home, whether you live in an apartment or whatever your living situation to do the work. If you don’t do that, then yeah. You can feel very cluttered and feel like I can’t focus on doing my exercise. I know you, Joe , you , you actually have some dedicated space. We did. Yeah. Um, funny how that’s evolved actually, since having a kid, because we’re lucky enough to have a garage. And at the beginning of last lockdown, we got some equipment and sort of kitted it out. Yep . It’s full of garage stuff, but there was enough room for us to put in a small squat rack and then, you know, barbell some plates, we did a bit of a workout in , then we did didn’t we? Yeah. So that was really good for a while . It’s interesting how this happens, but we had some water leaking into the floor of the garage and then, you know , we had the baby and then it was like some more junk from the house made its way out garage got full . And then all of a sudden the garage just became a really undesirable place to exercise. And before, you know, it you’re like, I haven’t touched the stuff in there for ages. And obviously I’m always training. So I was just coming to the gym or going to the park right out of the park. Yeah. But it was like, oh man, this space that we set up specifically for this isn’t getting used now. So what we did, I think this is really relevant Mesa. My partner, she’s obviously right in the thick of looking after Leo right now, a little boy he’s nine months old, but she has taken a couple of dumbbells and just brought them into the house and put them in our living room. Nice. And you know , literally last night I was like, she, you know, she put Leo down and then she came down and we’re about to, you know , watch some TV and have a hot drink. Oh, the husband listened to the hot drink episode, get your recovery. All right. Um, and uh, she’s like, hold up, I just gotta get a set. And she picks up the dumbbells and she just does one set to max of overhead press because she’s like, I want to keep my press strength . And it’s all she does the same with our chin-ups as well. But , um , so she did a set, you know, 10 or 15 reps and then put them down at night. Let’s watch. Okay. And it , that the lesson there is having the equipment easily accessible. Yes. It may not be what you want from a home decor perspective of course. But if you can have that, like , uh , whatever it is in your living space, where when you have that moment of inspiration to just go, I’ll pick up the kettlebell and I’ll swing it 30 times. You know what I mean? Whereas if you’re like, oh , I’ll get the cat about all. I’ve got to put my shoes on, go to the garage. And you’re like, ah, tomorrow and tomorrow never comes that’s right. And the other thing that we did further to that was I brought the barbell out of the garage and I put it on into our backyard. Nice. Just onto that deck. And I left it loaded with a couple of fifteens her feet. So I can go out and do some, you know, some single leg deads or music can go out and do some, some split stance dads or regular debts . Yup . And it’s there and it actually gets used. Yeah. It’s it’s line of sight that the whole like out of sight, out of mind, it’s insight. It’s it’s top of mind you’re doing it. Right. And I would say similarly for me, as much as I love some heavy barbell stuff, my life for a long time has been kettlebells. I have a crude, so many kids . I I’ve spent so many thousands of dollars on kettlebells. And then when I have to move house, I tend to give them away because I’m like , I actually don’t want to move all these. And in one stage way back in the day, when I broke up with my partner, which I had spoken about previously, I had 30 kettlebells. Oh my God. And she basically, she didn’t kick me out, but like I had to move. And so the kettlebells, no , no , no . As part of the move, I had to move the ghetto ELLs . Right . So I’ve got 30 kettlebells ranging from 12 kilos up to 56 kilos. My poor little Hyundai XL just way down with hunt , like hundreds of kilos of kettlebells. I had them in the seats . I had them in the Wells underneath the back in the boot. It was ridiculous. My car looked like a low rider . It was like, like, couldn’t go over speed as quickly. And I had to actually give him away because I had to move. And there was no room. Like my , my new place where I lived there was definitely not going to be any tolerance for kettlebells in the living room. So I actually gave them away to the local PC YC . And that was super stoked. Oh. Yeah. I have kettlebells in my living room. The rustier older ones are in the car. You know , I have a boot full of them too . Cause we’re out training in the park and I have a gang of sandbags and they actually sit next to my car, parking spots slash in my car parking spot. I was working out in the basement the other day. So I kind of alternate my workout space either in the living room. I’ve got some meals as well, the Persian yoga, I’ve got some meals, they kind of they’re in my study area. They’re the , they’re the clubs, the big wooden clubs in clubs. Shout out to our boy cash, cushion, yoga, Kashi ledge. And yeah, I mean, my partner, she works out. Um , although she works out in the living room, like almost every single day, she loves the kettlebells too , but I sometimes have to get hardcore. I’ve got to just take out the aggression and do a max lift. And it means I’ve got to lift some heavy sandbags and just scream, yell, sing to Justin Bieber in the basement. So that’s what the basement sandbags has all about. And I guess that’s one foot for the majority of people who are training at home, generally, you’re not going to have access to that kind of weight. You’re not going to have barbell with , with, you know , hundreds of kilos and you’re not going to have heavy sandbags. So that lack of intensity is something we kind of have to accept when we’re training at home intensity, meaning load, which is fine. Right? Like I think, you know, something, we can maybe talk more about it after, but there’s a lot of stuff that you can do that kind of replicates this, that can make up for this lack of intensity. Yes . And look, this is the thing about making space. You actually have to factor it into your life. I think a lot of people consider working out, oh , I do that . The gym or stretching. I do that somewhere else. I do that at yoga. I do. They separate it from their lives when actually it’s gotta be part of your life and it needs to be easy to do. Removing those barriers to entry is I feel the first step in getting someone to form that habit of , um , doing their mobility every day or doing their lifting regularly. That’s from my own experience. I agree. I think like as someone who, you know, I’ve got a gym here I’ve always preferred to train at the gym. Yes. And in recent years I’ve found it harder to exercise away from the gym because the gym is a place where I do that. But I’ve found that through the, this, this COVID piece, I’ve been forced to kind of reevaluate that thinking. And if you can frame it in your mind, like, no, this is the work I have to get done. And the work is like, the work is either what’s in your mind or it’s what’s on the program. And this is why we, this, we sling in this program of ours because for the majority of people going off what’s in your mind is, is not going to be enough to keep you accountable, to staying consistent and following that thing. So having a program that you can go, all right , I’ve got to do these two workouts every week. And then yeah . It just, it’s like, I’ve got to tick those boxes. And so carving that space out of home, you’ve got that real estate and then you’ve got this plan. That’s like, do this work. It’s like, okay, I’ve got to get this done. Yeah. And not having the think about it. I actually had a guy contact us long time, follow the program. And he said, I loved not having to think about it. I just had it in front of me and I did it and it felt good and it felt good to be doing it. And it took the pressure off trying to invent something or trying to remember what did I do last time and everything like that. And I have been pushing him recently to write it down and he’s felt that’s made a difference as well, but we won’t go too deep into that. The thing with making the space for you, whether you have a garage or it’s too cluttered, it’s filled with cars and stuff. Or if you live in an apartment you’re doing the apartment life, you don’t have a lot of room. What we’re talking about guys is you don’t need to have a barbell . I mean, Jerry has a barbell is a luxury. You don’t need one at all. And really what it comes down to is one or two pieces of fairly high leverage equipment. And what we’re talking about here is maybe a pair of dumbbells, maybe one or two kettlebells. There’s a lot you can do with that. And putting that together with body weight and a few resistance bands. My training for the last four months has been centered around a pair of rings. Yep . Pull up bar a couple of exercise bands and around four kettlebells. Amazing. That’s been it. Yeah. I run my Bulletproof small group with a few key individuals. We train twice a week. Yep . And I run them through the Bulletproof program and I train with one of those guys, the dark prince. Yeah . Shout out to seminar ski to guy. Um , we trained together. And so I do the program as well. And I don’t want to be cutting around all this equipment to the store . So it’s like, I got six kettlebells in my car, but on any given day, I will take only two to four of them. I’ll take four. If someone’s helping me carry them, I’ll take two . It’s just right. And we make it work efficient. Right. And uh, and then I got a bag with my rings and my exercise bands and there’s a pullout bar at the park and it covers everything. Yeah . And I think about, I’m like, ah , I don’t with the barbell unless , you know , I get up early on a Saturday, which I typically don’t train much on weekends , but I’ll go do some short suppresses or something with that barbell that’s outside. Yeah . Nice. I firmly like as much as I don’t mind some heavy stuff, I’m not as, I don’t need it as much as JT does. man. I’m ticking all the boxes with that very small kit. Definitely. And I think this is the thing it’s so interesting. I have people message me regularly saying, look, I can only train from home. Can your program work for me? And the answer is most definitely. I mean, we had that in our mind because there’s plenty of people out there in the jujitsu community, their academy, where they train to do two , it has no equipment. And also they don’t have access to any kind of a gym where they’re coming from. So when they don’t want to pay for a gym membership because we already found Padgett’s. Yeah. Yeah. And that makes sense. And we are not about promoting all kinds of fancy equipment. We want you to keep it simple and we want your training to be effective. And this is where I think we can talk a little bit more about if somebody is at home, perhaps they don’t have a pull-up bar or perhaps they don’t have some rings. Maybe we can now speak to what are some other things that we can substitute in there, which are going to help people still get in good pulling strengths. This was something that I was mentioning the other day to a friend of mine who was like, look, man, I can’t even do pull-ups anyway. Even if I had a pull up bar, I can’t do them. He’s got no pulling strength whatsoever. And I was saying, no , nowhere to practice his pulling strength. Yeah . Currently no means. Right . And he’s like, what can I do? I do have a pair of dumbbells and I have a kettlebell. And I’m like, man, that’s a great start because we have many row variations that you can do regardless of your level, whether you’re a complete beginner or you’re a little bit more advanced than you’re trying to go a bit harder. So the two examples I will give of that is just like simple bent over row variation with a kettlebell, which can also be done with dumbbell and just a single, because sometimes double can be a bit much if people are not experienced just single and you actually have to work really hard in your core when you’re leaning forward, you’re basically keeping yourself on a 45 to 90 degree angle, depending on how your hamstrings and lower back are you bracing. And you’re pulling ribs to hip and keeping that motion. There’s a lot going on there. If you’ve never really done any weight training before it can be quite demanding. And I find that that’s a really good swap out, swap in. So if you are looking at the home gym program and you’re like, I haven’t got any rings, what’s something I can substitute. There are videos of that row variation in the program and you can find it very easily. Yeah. Yeah. Like that’s the row variations. I mean, they’re a staple of our program even on the gym one, right? Yeah . For us, it’s a classic move and it produces great results. Totally . You only need a small amount of white to make those work. Yup . And then a more advanced variation is a rented , modified Renegade row. So if someone is pretty strong, the way I like to challenge people is to make the music core more and getting them a little bit more horizontal racing on the kettlebell. Or if you’ve got a pair of dumbbells bracing through one arm and rowing on the other side and keeping your core, very strict, keeping tight midline , no rotation. A lot of people get up from that movement and go, oh my God really feel my core. So yeah, if you do it correctly, it is a total body strength move, but it is more advanced and a lot of people do it wrong. Yeah. I think there’s a concept at play there, which is really important to point out for folks, which is when you don’t have access to a lot of weight. So you’re not able to wind up the intensity of an exercise. You can wind up the complexity or the difficulty of an exercise. And so what JT is talking about is like, well, you could start with a basic bent-over row where you’re in a pretty comfortable kind of hips back knees bent , leaning forward kind of position doing some rows, but then to make it more advanced, like you said, you would get yourself into more of a, like a straight body where your core has to work harder and then you could over time make it more horizontal. Right. Which is what he just described. What we’re doing. There is layering on more challenge in the position, which means that with the same kettlebell, which might be 12 kilos. Sure . You go from an , a pretty simple movement that you get good at pretty quickly to a movement. That’s really hard. That’s going to challenge the out of you on multiple different fronts. And that’s the beauty of knowing, or having a simple process that you can follow. Isn’t it where it’s like, oh wow. Okay. I thought I’d kind of extracted all, everything I could from that exercise. But now there’s this next level. Yes. Okay. This is a new challenge. Definitely. We really want to remove those barriers to entry in terms of like, oh, I don’t have a pull up bar. What am I going to do? There are options for you. There are alternatives. And this is something that we can actually start to put out there a bit more as swap in swap outs. But some people are looking for that. A friend of mine who actually brought in a question, Greg, shout out Greg, who had asked about shoulder rehab stuff. And he was asking me about lower back stuff. How what’s a simple thing he could do. And it started talking about the cradle. Good morning. Cause he doesn’t have a barbell. He’s only got one kettlebell and doing a normal Della for the kettlebell. Just doesn’t, it doesn’t really help him. And he’s in , it’s not, it’s not heavy. It’s not challenging him. And he’s not quite ready for like a single leg deadlift, you know, he’s not there yet. And I said, Hey man, try the cradle. Good morning. It’s not in the home gym program. You’ve got to go find it in the kettlebell program. But it’s there, that’s your swapping that you swap out. He was stoked. He was like, yeah, perfect. And so now he’s using that as his next stage, before he can get a heavier kettlebell, et cetera, et cetera. The other thing I hear from our people in the Bulletproof community is how do I challenge my legs? Cause I haven’t got heavy enough weights to do big, heavy squats. And the thing I always come back to is just talking about different variations on pistol. And I know recently, Joe, you have been discussing this. Yeah. Well, I mean, yeah, it’s a good chance to exemplify that point about the complexity pace. Right? If you don’t have access to the big weights, it’s hard to get the intensity up. And particularly for people out there who are used to doing heavy squats and deadlifts. Yeah . If that’s taken away from you, let’s say like you , you know , you’re locked down, you can’t go to your gym. And it’s like, oh man, I can’t lift a heavy barbell. I can’t train my legs. Yeah . Not true. That’s right. If you’re looking at it from that one very specific perspective, you can’t do that kind of like training, but you can do heaps of other stuff. And so what we like, and this speaks to the idea of making something potent without having it require huge amounts of equipment, single leg, squat variations. So all of the different progressions we use for pistols shrimp squats, which we use a lot of cost X squats. Yep. Even Bulgarian split squats, right in the home program. We’ve got the, the boss off hop . Yep . Which is another great super dynamic exercise, super dynamic. Really hard for anybody. Yeah . And all you need is like a cap that you can put your back foot up on that’s right. Right. Same thing with the dead lifting or with the hinging stuff instead of heavy deadlifts , we’re more interested in split stance, deadlifts , single leg deadlifts, even the lateral hop in the forward and reverse hop. These exercises, bring in new physical attributes, balance coordination, timing, accuracy, and a lot of those things. And I think this is really important to point out for people balance timing, accuracy, coordination. Like obviously for anyone listening, you can see how important that stuff is for jujitsu . Jujitsu uses all of those physical attributes. Because if you’re just lifting a heavy barbell, you’re not really working all of those attributes static. That’s right. You’re working force like strength, you’re working stability. Right. But it’s limited. It’s linear. It’s linear. It’s 2d. Like let’s be completely honest guys. You know how crazy a role can be. Sometimes you ended up in a position. You’re like, how the did I get here? He’s just like , uh , I’m slowed down. Someone’s trying to do something too . And the truth is guys, don’t be afraid to get weird. It’s your own home? You know? Like it’s why it sounds strange . Like sometimes you look out of your apartment window and you look up and you see somebody in you’re like, are they , uh , having sex? Or like they working out. You’re like, what’s going on up there. It’s going to keep my arm just creeping. But I know there’s some audio on this. Get out in the balcony. But that’s the thing guys like plenty of people are doing Zumba workouts at home. Right? You shouldn’t limit yourself because of all these weird societal norms about, oh , you don’t want to look silly. You’re in your own living room who gives a care? You know, like obviously if you have housemates or, you know, whatever, if you’ve got kids, you know, get them involved provided, you know, you’re not gonna fall and crush them and break their legs. But , um , my mate put out a good tip for training around kids the other day. And I got something to add to it. His point was if you’re training and you got your kids hanging out, always have a cardboard box present because the cardboard box will entertain the kid for periods of like 30 to 90 seconds. And that’s enough time for you to do a set. So it’s like , they’re playing in the box, you do your set. And then you play with them a little bit back to the box. Like I thought you just meant you just put them in the box. It could be the game. That could be the other part of that in this for me. And this has always worked really well from trying to train at home. I got the kids are there it’s you know that once the day starts things going to be full on train in the morning. Yeah. Get it out of the way while everyone else still in bed, get up 30 minutes out of there, go downstairs when it happened , do the workout. And then you’re good. Whereas if you save that thing till later in the day, that time usually doesn’t eventuate. It blows out. I’ve seen that a lot with a lot of my old kind of corporate clients, just because anything could happen in their day, disasters, family stuff, whatever. The only time you really can count on is before they wake up, you know, before they’re out of bed, that’s really the only thing you have under your control. And then you’ve ticked that box. It’s done. Even if it doesn’t feel ideal to you. And we’ve kind of talked about training times for even if you prefer the train later in the day, just get it done. That is a huge part of chipping away and making progress, being able to , to separate yourself from like, what is ideal for your workout and being like, okay, like this isn’t exactly how I’d love to do it, but I’ll take it. Yeah. You know , and I think that being flexible about that is really important because if you are so fixated on doing it a specific way, I, I got to do my five by five deadlifts. I gotta do my five by five squats at 4:00 PM. And if I don’t have a coffee beforehand, you know, like if those stars do not align and it means you don’t get your workout done, that’s a mentality to have. So if you can be flexible about and go it. I’m just going to get the majority of it done today. I’m doing it early. That is over a longer timeframe. Success with your training. Yeah. Done is better than perfect. Love is perfect. As it never happens, it just never happens. Sorry. We touched on to the pulling thing before. Yeah. Should I give it just a bit of clarity around that for folks? One of the hard things with training at home is being able to work on your pulling strength yet . And this is like, this is why we don’t like yoga, right lecture . You’re just pushing the whole time, a lot of prone work. And I actually have a very specific case. Good friend of mine and X client Sue freaky lives in Melbourne loves yoga, but has chronic shoulder problems from different issues. And even though she would always love to go to yoga, spending so much time in a prone position, chaturanga, Dandasana, whatever, and just doing all that. It would actually mess her up. She’d get super, super tight because it just wasn’t a balanced program. And she was doing lots of things . Yeah. People should stay away from dangerous contact sports like yoga. I tell ya. All right. Yeah. Anyway, tell your mom to come and change it to two because it’s good for your health, but no, totally. From our perspective where we’re looking at the body and like, okay, how do we develop this thing? There’s this huge gap. When for a lot of folks who are doing say yoga, or if you’re just training at home, you don’t have a pull up bar or you’re not doing some road work where you’re not getting any pulling work done. So it’s mostly pushing style. Obviously it’s a luxury. But if you can have a pull-up bar of some kind at home, even if it’s the doorway one, which are like very inexpensive. Yeah. You know that like you can hang off it. Right. Which decompresses the spine opens the shoulders, sharpens the upper body up. Uh , you can do some chin-ups on it. Like it really does open a lot of options up for you. Even better. You’ve got a more permanent one that you can fix to a brick wall or something at the back. Yeah , man, that like just that one piece of equipment will change the game for you. Definitely. And also guys, there are a fair few variations that you can do just with a resistance band and it doesn’t have to be complicated. Definitely what we can do is post these on the , uh , Instagram, we can follow up with a bit of a content piece on this. I think for most people it’s lack of knowledge around alternatives. It’s like people have awareness of I squat or deadlift, or I do pushups or whatever, but it’s when you get into these kind of smaller, less common movements that people just have no idea how to do it. And sometimes it can seem inaccessible. The thing that I always do as a test guys, if I’m testing someone’s leg strength , I will literally just get them to sit down on a bench or a chair. I say , bring your feet together. Bring your heels in, lift one foot up. So your leg is off the ground. You’ve got one leg on the ground. Stand up out of that chair. Now sit back down. This is the simplest way to , as like an entry level to a pistol squat. And a lot of people struggle. You get people, some people are really good. You , you know, like by people like two feet on the ground, strong as one foot off balance struggle straight. Yes. And, and this is something that we have to address because you know, it’s coming, it’s the tsunami of people running to open map. As soon as digits is back evil, I just running like zombies just quick as they can to the open mat and people aren’t going to be physically ready. Now there’s going to be another spate of issues, spate of injuries, which is kind of tragic, but foreseeable and what we’re really trying to do here guys, before you jump back on headfirst into hardcore, just as much juice as you can handle until you kind of wreck yourself, let’s do a bit of physical conditioning. Let’s bring that back. Can I share a message that I got from a bloke yesterday who just signed up to the program? Ah, please do. I thought this is appropriate. Yeah. This is from an Aussie guy guys . Name’s Ash . He’s very in touch with us through the Instagram has been for awhile . Beautiful. He said his beard is very handsome. Hey weapons. I’m looking at pulling the trigger on the Bulletproof of BJJ program. Any tips before I start and I was like, and I asked him, you know what, he’s got available, equipment wise and whatnot. And he said , um, told me all of that. And then he said, I’ve been doing BJJ five to seven times a week for the last month. Oh . And I’m starting to fall apart. Yeah. When I was doing jets four to five times a week, I was still going to the gym two to three times a week as well. But I just got through this month and I was frothing so hard in BJJ that I slacked off in the gym. And now my body’s paying the price. Yes. So, and he’s like, what’s, you know, what do you recommend? And that’s what it is. Right. He’s like when I was maintaining a balance between my digital and my strength training and my body was feeling good. Now I’ve just doubled down on the jujitsu and I’ve sacrificed the strength training and I’m falling apart. And uh , you know, he’s got, he’s got a kid or a couple of kids, you know, he’s got plenty of other competing commitments in life. Yeah. So, you know, it’s great. He’s come back around to this idea of, I gotta, I gotta train, but this is the thing in slack. You are going to be putting yourself your body on the line at jujitsu. And if you’re, you know, in parts of Australia and lockdown right now, as soon as they lift that lockdown, you’re going to be back to jujitsu. Oh yeah. Get that strength training under your belt. Yeah. Get the habit and the consistency down a couple of times a week, just make it happen because that is your insurance policy. Oh, most and more doesn’t equal better. I actually, I wrote a blog on this the other week and it’s the idea of quality guys. And we were all aware of it, right? Like quality over quantity. But when we get excited or we get really happy, we’re just like, nah , I just want more of that dopamine. Just more of that good feeling. But that good feeling comes around. Not being injured, being able to use your body the way you like and uh , doing what you’re doing at any level, whether you’re a white belt or a black belt. Well, if you show up like tired kind of banged up, you know, you haven’t got any extra energy. You just like, oh, I just want to just get my fix, get my hit is so unsustainable. And this is just the biggest mistake. And our friend is a case in point, right? It’s absolutely case in point of what can happen when we get too overzealous on the jujitsu and just neglect our responsibilities to buddy. I mean, you’ve got to give him some props too . I think he’s a white belt. Oh wow. And that is not generally a white belt. You don’t have that awareness students of mine. I mean, we know black belts who are the worst at this. They are so beaten up. They are in pain, 24 7, and still chasing the drag step four when they’re rolling. And it’s like , uh , you know, they’re like, they’re like dragging themselves onto the math ripple and then, you know, getting after it. And then it’s this cycle where you’re like, what’s the end point? Adrenaline hits, Joe all goes away, wait , sweet . Just become so elastic. You get to take out all your years of pain and resentment on lower belts. I mean, that’s the thing, right? It’s like, why , why are we doing this thing? And you know, there’s, I mean, everyone’s, you know, whatever, do you want it for different things, but we can all probably agree that we’re trying to have fun and feel healthy and feel strong and be savvy and not feel like we’re 50 years older than we actually are. Yeah . Agreed. So, yeah. Get on it takeaways guys. I think when we looked back at how you can maximize your home training and not just your training in general, but your training at home, how can you make the most of that? I think number one is you have to dedicate space to it the same way you might have a little space of your office or the desk you work on to do whatever you do for your studying at home or working from home. You need space to work out at home, wherever that might be allocate the space dedicated and then make it easy. Because I think that’s really what we need is having right in front of you. Second takeaway, get yourself a bits of equipment. Yep . We understand it’s not within the means of everybody, but look at it like this. If training is part of your life to invest two, 300 bucks in a few bits of equipment that are going to last, you probably forever like a kettlebell. Never dies. No . Okay. Couple resistance bands are going to last you five years at least get a cheap little pull up off Amazon or something like that. it’s worth it. Yeah. Definitely make that investment. Have you been a real estate? Have the equipment there. Yeah. And I think the next thing on that to make the most of it guys is dedicate two days a week. Yeah. Just , just make that time don’t waiver on it, make it a rule. Don’t make it an option for the new calendar. Yeah . I do it on this day and I do it on this day and this is the time I do it. Yeah. Don’t don’t enter the week without that scheduled. Cause it won’t eventuate. You have to sit down whenever you, whenever you plan eight week and go, okay, Tuesday morning, Thursday morning, the days that I trained and you’d get it done, you carve out the time. And then obviously, you know, I mean, we plug the out of that program, but have something to follow going in blind doesn’t really work for anyone. Like we said before, having a blueprint that you can follow that you know is going to work, it’s going to get you from point a to point B consistently over time, make you stronger. It helps you stay accountable. It helps you know that you’re doing the right thing and it maximizes the return on your time spent training. Great . Now I think that we will just, we might just switch gears for a second, Joe, because we do have a question now the person is anonymous, but thank you for your question. If you hear that ,

<cite>Speaker 3:</cite> 33:06

I got a question for you. I was on cycle two week four of the foundations string chin program. And I got a few. So I stopped working for about three weeks and I went back into the program. Should I start again? And that cycle or should I continue on week four ? What I left off. Thank you. Appreciate all your content.

<cite>Speaker 1:</cite> 33:33

Nice. What a legend. Yeah. And I think this is a pertinent question. It comes up a little bit. People get a bit of momentum, get, get a cycle onto their belt. Something comes up, they might’ve started a cycle two or they might have tried something else. And then they , they’re not sure where to start from again. Yep . My general recommendation is if you haven’t been training for two to four weeks, there will be a bit of D training. There will be a little bit of drop off, not completely undone, but what I find is good from a , a skills practice perspective is go back. Like depending if you’re only one or two weeks into a cycle, wherever you are in the program, go back to the start. If you’re looking, if you’re like all the way through to like week 10 or whatever it might be. Well, I mean these, the foundation cycles are only six weeks a piece, right? That’s right. Yeah. So it’s like, he’s kind of halfway. Yeah. Go back to the start, go back to the start of the start of that cycle of that cycle. Just because of skill, practice. Yeah . This is another thing for you guys to remember and that’s, that’s the way I look at it. If I’m doing a move in , I kind of suck at, and I , and I’m kind of battling with my ego, like, oh , I suck at this. And I enjoy this, the direct feedback. The fact that I have hesitancy in my mind means I need to work on it. So I just go, I’m practicing a skill in the same way. You might drill a , an escape or a technique you suck at and jujitsu you’ll get better at it, just going through those movements again. And maybe you’re just as good that time around. And you feel pretty good is safer than just trying to jump in at the same way at the same reps where you were, where you left off three or four weeks ago. That would be my advice. Yep . Second that cool . There’s a feeling there where it’s like, oh, but I want to keep progressing along course . It’s like, well, why are we doing this thing? We’re trying to get stronger and more mobile. The most effective way to do that is to fulfill the six weeks consecutively. Yes. So let’s just do that. And, and you know, you are going to get more stronger following that. You know, if it means that you’ve done that those workouts for nine weeks in total, you’re going to be getting stronger. You got a break in between. You’re going to be at and stronger . That’s the main thing. So go to beginning. Yeah. You bet. Pretty good there. Yeah. I think we are guys. Thanks for listening. We’ve got the voicemail. Bulletproof of bjj.com go to the podcast. Page leaves a voicemail. If you’ve got a question about anything, jets , training program, whatever the don’t be shy, we’ll feature you on the show. We would love you to let us know who you are because we interact with people through kind of Instagram handles got so many who is this person? Yeah. You know, who is lists next ? You know, like we don’t, we don’t necessarily know straight up who you are and we would like to, so please let us know where you’re coming from. We are in the world, what your name is. And we’d love to hear from you. Yeah. Cause one day when we do our world tour, we’re going to need a couch to sleep on. So why not? Exactly. Thanks bro. Thanks for , I appreciate you, man.

<cite>Speaker 2:</cite> 36:32

[inaudible] .