EP 364 - ABF, Crossfit, Hybrid Training, Post-Workout Cardio, Fat Loss, KB Swings & More

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Hello, Welcome back everybody to the Dan John University dot
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com podcast. I'm Dan John. Each and every week I
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sit down here and answer your questions. If you have
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a question, please send it to us at the podcast
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at this address, podcast at dan john University dot com,
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and most of the time that shows up right here.
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So use either one. Well, we got some We've got
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some interesting questions. Say, I'm not a fan of this
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first question, but it's a it's a good question, I guess.
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Andrew asks, I'm a huge fan of the podcast. Well,
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good because you said that. I'll answer your question. I've
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been thinking of a topic that I think would be
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an interesting podcast topic. And then it begins. Now that
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CrossFit is starting to die out, I would say that
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is a very kind way to say that. Yeah, I
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would say that that ship has sailed. It leaves me
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wondering if it had focused more on progression and less
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complex set of exercises, it may have been more sustainable
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for more people. If you were to reboot CrossFit, how
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would you do it? In other words, what is Dan
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John's CrossFit done right? First off? You know, I thought
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when Lauren programmed CrossFit it was really good.
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She did an excellent job.
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I've said that from the beginning, I always thought that
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a couple of things they did were very good. There
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was those days they would practice. You would literally in
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the beginning, you would practice, and I remember the workout
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of the day would be practice the squat snatch, and
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I thought, yeah, that's pretty good. The next day might
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be a push up, sit up, bodyweight squat thing. You know,
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it was a reasonable number. And maybe the third day
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was time yourself in a you know, two mile or
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don't know, five k run or something. It's just something.
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It was all real reasonable stuff. And once uh again,
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and I was asked about this the other day, CrossFit
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also hit.
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When it actually was around hit at a very good time.
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Of course.
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You know, I'm very close with Dave and Larie Draper,
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the late Dave Draper, great man, mister universe, good friend
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of mine, loved the guy, and at their gym's basically
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where the CrossFit started. I have the original templates from
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Lauren which are quite interesting because basically it was trice.
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It's you would do three exercise bodybuilding exercise back to
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back to back, and that was the original formula. And
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then of course the zone guid came in and you know,
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Larie and it was wonderful in my career, and she
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had a lot of insights about what happened. But what
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really helped was two things. And it's kind of and
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it's not nice, but when nine to eleven happened, it's
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interesting to think, you know, it's been twenty five years
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September eleventh, two thousand and one, the attacks, it was
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the door open for a lot of people about training
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somehow for self protection. A lot of people got away
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from I'm gonna do yoga and you know, one set
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of failure on a Nautilus machine. And then at the
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same time, like the movie three hundred came out, Mark
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Twight famously trained the actors there using interval weight training.
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Pad O'she's concept and pad o'she was a genius. He
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had a huge impact on my career, as did Mark.
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You have three hundred come out, you have the Captain
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American movies come out, you have there's a whole bunch
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of stuff all kind of spinning at once, and I
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guess we can call them the Aughts now, which seems weird,
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but the timing was very good also too. By the
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time this became popular. The early ultimate fighting period was happening,
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and you know Ken SHAMROCK's famous book Enter the Lions
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then came out, which I got to tell you, I
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could not believe how many of my athletes would read it.
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I mean, you were talking about discus stars and American
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football players reading a book about doing cleaning jerks five
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hundred bodyweight squats followed by somersaults, which, by the way,
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is a great Some of that is a great way
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to train for American football, maybe not so much in
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the throws.
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Well, I go, I'm going.
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To take this answer all the way back to one
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of the most important days of my life. We went
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up to San Francisco State on a field trip. I
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was studying the Pacific bottle nose dolphin. I was able
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to find three really, really good articles on the Pacific
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bottle nose dolphin. So it took me, Oh, I don't
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know if we're there for an entire day. My research
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for my science term paper took me about fifteen minutes
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because I was so focused and narrowed in on the
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Pacific bottle nosed dolphin, and I got all the information
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I had really some actually some funny articles, and I
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went over to a machine called a Xerox machine, and
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I put my nickels in and I printed them off. Well,
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I had the whole rest of the day, and so
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what I did is I went to the Track and
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Field part of the periodicals and I went to Track
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Technique and I found those two articles back to back.
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They probably had just come out in hindsight, maybe a
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year before at most, and it was Dave Davis talking
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about strength training for throwers and the basic point of
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the articles, and the throwers were all still current throwers,
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Brian Oldfield, Rainy Matts, and George Woods, Alfierbuck And basically
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what we're taught in this article is that throwers did
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a combination of the power lifts, bench squat, deadlifts and
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the Olympic lifts. At the time was still the press,
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the snatch and clean and jerk, and Dave Davis's point
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of view was that's still the best. So for me
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to reboot any organization anything, I've already given you the tools.
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First off, it'd be the way I coached high school
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of American football. So I've already given you the toolkit.
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There is a need for some calisthenics. You need to
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make sure you choose wisely which ones you choose. It
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can't just be everything. My favorites would be, of course,
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to push up, to sit up, the leg rays, the Superman,
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the cobras, those very simple body weight movements. If you
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have a facility that allows chin ups and pull ups.
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One of the things I had talked to my principal
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this before I found out I was moving, But we
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were going to put.
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A long bar in the weight room.
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That could accommodate with We had these little we had pillars,
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we had extensions. It could accommodate like maybe twenty kids
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at once doing chimps or pull ups.
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I was really excited about that never happened, but I was.
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Excited chips, pull ups, tumbling, I think tumbling, and of
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course Shamrock talked about this. That was part of my
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tradition in growing up. We did a lot of tumbling
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in high school, pe tumbling, shoulder rolls, you know, cartwheels,
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what we used to call them cartwheels for different distance,
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but there's another fancy term for him. All kinds of
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bear crawls, of variations, I mean, every variation of the
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bear crawl you can imagine. G I, Joe Krawl's Commando Crawls,
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I mean crawl crawl crawl, and then of course the
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focus on the powerlifts and the Olympic lifts, as well
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as training and sprinting. In my Wandering Weights, I mentioned
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Dante Hector's book and Dante spells his name du and
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te his book on speed. I just really really liked
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it a lot, so we would do a lot of
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speed drills. But the other thing I wanted to mention
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is that while I was doing all that in my
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personal high school time, the Olympic list, the powerless well
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the Olympic List, as I thought they were done this
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before I learned how to do correctly the power lifts,
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the calisthetics, the tumbling. I also wrestled, rant did the hurdles,
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played American football through the discus, played basketball, I was
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a keeper in soccer, soccer football. We just played a
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lot of games in sports. The most important thing what
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I'm trying to get across Andrew and I struggled with
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this question a little bit is that you need to
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be foundational and teach people how to do things before
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you add other things to it. At the same time,
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I'm reading things about you know what they're doing over
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were doing in the original groups. You know, I was
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already doing the farmer walks, the suitcase carries, the drags,
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the lifting sprints where you do like a set of squats,
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throw it, throw the kettlebell or bar and sprint away.
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We were already doing a lot of these, you know,
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compound movements. But within reason, the most important thing would
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be the training. If you're going to do a powerlifting segment,
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I would suggest going to a powerlifting meet at the
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end of it. Don't invent your own sport. If you're
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doing the Olympic lifts, go to an Olympic lifting meat.
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Don't invent your own sport overall. And it's interesting because
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on the other end of CrossFit, we're all the injuries. Acrossfit,
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they were all the and of course, you know, I'll
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probably be sued for saying that I gotta be careful,
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but you know I can remember with my all American
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she comes back one weekend and says, I hurt myself,
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and I go, what were you doing?
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Well?
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She went with a gym to her friends and got injured.
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Because track and field athletes are big engines and they
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can do a lot and with poor technique can really
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hurt themselves. It's you know, it's a it's a good question,
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But basically I would train people exactly how I would
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train the CrossFit episode in physical in the fitness industry,
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in my own personal life, basically I came out to
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the same conclusions. You know, I like to minimalize things
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as much as I can't I can, you know Boyd deptly.
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When asked about American football, he said, back squad and
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power cleans. When people ask me about track and field
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any event, I generally go power snatch and front squad.
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So as a pure minimalist. When I'm on the on
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the top end, I like minimalism a lot.
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As we broaden out to the normal population, I would
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argue that most people, even those most people listening, still
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need just to lift weights about a half hour, three
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days a week.
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That's exactly what I do.
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After every workout, I walk for thirty to forty five minutes,
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and then the other four days a week, I make
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sure I get my walks in. If I could just
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get everybody to lift weights and walk and walk a
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little bit more on those other days and at some
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level avoid high process foods, I just read a great
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article from the British newspaper The Independent about how the
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companies are pushing back by suing the governments and stuff
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the food industry. I would say, at some level you
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should fast, and at some level you should have some
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clue about your calories, your protein and your fiber, and
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do your best to drink a lot of water and
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sleep well. But Andrew, until we get this obesity epidemic
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under some kind of control, worrying about you know, you know,
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the numbers on the whiteboard versus the general health of
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especially here in the United States, of the population. I'm
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a little mixed on my answer. I wish I could
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have done a better job on the un answer, but
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there's still a lot of bad blood between me and
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some other people in that community. So let's just leave
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that at Okay, thank you, very good question.
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Thank you. Well.
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We have a question from Mickey. Mickey says, first off,
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I'd like to thank you for your generosity and what
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you're welcome. Generosity, by the way, Mickey, is one of
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my three core values, fitness, order, and generosity FOG. I'm
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sure I can speak for a lot of us gentle
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listeners when I say that your knowledge you've shared has
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been a game changer.
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Well, thank you.
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My wife is expecting our first child in January, and
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I really want to prepare my body for the challenges
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of caring for a newborn boy. I tell you, little teeny,
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little teeny. Note, newborns can get they're the hardest workout
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in the world. My daughter, my poor daughter. As I'm
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speaking today, Daisies had a virus for the better part.
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Of a week.
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And I mean that little one. All she does is
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just diary and throw up, and you know, you just
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you just you just feel for her and the parents.
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So you got that look forward to. I'm six foot,
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one hundred and ninety five pounds. Good, good for you.
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I train with kettlebells two three times a week and
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riding my bike eight hours a week in the warmer
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months and usually six hours a week on the bike
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trainer during the winter. You know, Mickey already I like this.
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What training device do you have for me for the
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last six months or before I become a father? Also,
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what strategies or programs work best when I have a newborn?
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I figured during the winter months, having the bike trainer
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and an indoor gym will be invaluable. I'll be able
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to sneak to training whatever possible. Well, I mean, I'm
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sure every parent who's listening is gonna get your sleep
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because you're not gonna see that for a while. But
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I like this basically, Mickey, I would argue that you're
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already doing about as good as you can do if
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you want to get into a program. I mean, if
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you want to do like the armor building a formula
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or something like that, or that in armor building formula too.
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I have that weekend warrior idea. You know, you work
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out two days in a row, two days off, one day,
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two days off, two days. You know that that might
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be that might be a good idea for you. But
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because of a baby, the rhythms are going to be
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a little bit different. So I'm gonna give you a
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weird piece of advice. At first, I would this isn't
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This isn't advice for everybody. This is advice for parents
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with newborns. Is that you might want to move away
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from ballistic lifts for a while in the kettlebell world,
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especially the swing and the snatch. And I say that
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it may even let get up the more fancy exercises
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like get up. And the reason I'm telling you is
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the stresses of a baby. The impact is going to
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have on your sleep, your sleep schedule, your sleep hygiene
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and little things that constant little you know, especially the firstborn.
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And you I don't want to break it, you know,
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but if you can focus more on the press and
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the squad, the grinding lifts, I think you'll be better served.
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Not that there's anything wrong on ballistics. I did not
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say that. I'm just saying when you're first dealing with
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a newborn, so maybe, you know, you could do something
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simple as day one, get a press workout as appropriate.
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You know, I love the numbers two three, five ten
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and presses. Day two, you could do a goblet squad
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or double kettlebell front squad workout again, two three five
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ten might work.
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You know.
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You could probably push reps in the forty total reps
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forty sixty one hundred. That would be two three five
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ten through twice through three times, through five times, it
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doesn't matter. And on those days that might be a
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really good day to hop on the indoor bike and
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just get some just get some repetitions in, get some
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revolutions in, and so maybe the press workout jump in
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the bike, go for whatever you can. I don't know
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how long you go, but I don't know how you do.
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I don't know how you find people do indoor rowers,
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indoor walking, indoor bicycles. I don't know how you guys
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can do it. I find them so boring. But that's
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just me and I could be wrong the other so
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you're not that gives you five more days in the week.
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On another day, you might want to do a short workout.
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We do both front squads and presses. I mean, the
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armor building complex is an option there that's not bad.
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And on the other four days a week, if you
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get a chance, either get yourself out for a nice
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bike ride outside or just do the indoor or go
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for a walk. Now, the other thing you're gonna be
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able to do very soon is get a stroller and
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push the baby around. And I got to tell you,
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pushing a baby around and a stroller is not only
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wonderful exercise. It's great for the baby, it's great for mom,
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it's great for you.
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Don't and if you can make it happen.
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I don't do it as much as I want, but
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the post dinner walk a lot of it depends on
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whether here in Utah it's wonderful almost I would say
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six or seven months of the year, the post dinner
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walk is not only doable, but really nice. In the
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summer months. You know, we've been breaking records this last
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couple of years. So when it finally eases up at
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about seven o'clock at night, it's marvelous. My whole neighborhood
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just suddenly. It's like kind of like Danny Line, all
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of a sudden, pop pop pop popp. You see these
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people walking around. It's kind of nice. With the sleep hygiene.
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Do your best. If you can take a parenting class,
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I think is really worth it. I wish I could
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swaddle my children like the nurses do at the hospital.
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I don't know how they do it so well, but man,
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when a nurse at a hospital swaddles a baby, it
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is like they are just they don't move at all.
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And then when I do it, it's like, well, not
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very good. I'll just say that, okay, So hey, good
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luck to you, and thanks so much Mickey for trusting me.
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So my basic advice is do what you can. One
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end out, do the grinds, pressing squad, one d out
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hop on the bike indoors and do what you can
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and if you can get those nighttime stroller walks in,
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I think everybody's gonna be really happy.
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I hope that helped. Thank you so much. Okay, Well,
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we have a.
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Question from Eric, and Eric says, hello, mister Dan John.
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My name is Eric and I am from the Kodiak, Alaska,
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a little island off the coast of Alaska. Yeah, my
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dad was in the Battle of Kisk on the island chain. Firstly,
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I'm a big fan of all your videos. It's given
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me a lot of guidance for the last six months
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as I have went from one hundred and ninety nine
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to one hundred and fifty nine. That's lean, Okay. For
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the past four months I have been working on my
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swings and get ups on Monday and Thursdays, then single
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arm clean and press and squats and Tuesdays and Fridays.
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I also want to put on that I enjoy warming
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up with a jump rope for five to ten minutes.
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It's a great program before.
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Workout, also a morning mobility routine and after work at
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workout cool down and a stretch in the evening before
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ben Folks, maybe you should we Eric should have my channel.
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That's really quite good, so it says. Lately, I've been
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contemplating switching it up the routine because I'm getting back
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into basketball now and I want to prepare for the
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winter season. I was thinking of experimenting with the thought
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of keeping my jump rope routine good. I think that's
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very good for basketball. Swings in Turkish get up and
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taking out the clean and press and squad for kettlebell
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carries on top of skill based training in basketball. I'd
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like your input on the routine and see if you
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can span it well. I got to tell you, I
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like what you're doing here. So really you're just doing Eric,
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what we all do in sports. You have an off
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season program when you do cleaning, presses and this and that,
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and then as you shift into the basketball season, your
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keep I think swings are a good exercise for basketball.
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A number of young strength coaches who coach basketball, swings
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have become a very important component because really it is
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kind of like jumping without the pounding of landing done correctly.
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Turkish get ups well, I mean there is the floor
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in basketball and the Turkish get up we can to
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prepare you for the ups and downs of getting up
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and down off the ground. Maybe not as American football
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or rugby or wrestling, but it's a good idea, and
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carries are always a good idea.
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But I'd like all the.
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Listeners to hear what he said. He talked about skills
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trained in basketball, and I think that's probably the most
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important thing you do. One idea. Now, I used to
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work with so I used to work with a professional
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basketball team here in the United States, and through the
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years I've had a few professional basketball players work with me,
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and this one person was an international player, and it
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was really really interesting. What we did is that between sets,
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if you can pull this off between sets of let's say,
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let's just say, well you're doing swings. Between sets of swings,
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instead of resting, you grab a basketball and you work
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on something.
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That is a skill, right.
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For example, something as simple as you take the basketball
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and you dribble it from hand to hand behind your back.
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Next round, you you dribble it back and forth between
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your legs, next round, between the other legs. You could
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do some you know, figure eights with the basketball. You
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could you could work on a simple skill, some simple
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skill that you need, you need to practice if you
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have the setup, we can pull it off. I think
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doing a set of swings followed by instantly followed by
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shooting from free throws as a hell of an idea.
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So the idea of mixing your skill training with your lifting,
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I always think it is a good idea. In the
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best throws programs I've ever had had the honor to coach,
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we were able to lift throw, lift, throw, lift, throw
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back in the nineties with my really great We had
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a couple of decades, I mean national champions and all
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the rest. We had three national champions in one year
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and no man in different you levels. But the idea
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was I would have this Nissan pickup truck with and
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I loaded it with a bar bell and some bumper plates,
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and I would drive right next to the ring, and
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we were between sets of throws, you'd do power snaps,
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sets of throws you do or a squad sets a throw,
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maybe some power curls. It was wonderful. Later when kettlebells
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came along, it was actually easier. All I have to
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do is bring out one, two or three kettlebells and
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that worked out great. If you can work something like
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this out where you do your swings followed by free throws,
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do Turkish get ups followed by layups, where you're mixing
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and practic scene. I think that's the best way to
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prepare yourself. It's called mixed training. It comes from an
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article read by Peter Sheen, a West German coach, probably
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when I was young and beautiful. But that would be
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some of the things that I recommend to you and
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anybody involved in strength. You know, it'd be interesting, you know,
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like if you're a diving coach, you know, swimming and diving,
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you know, to have you know, kettlebells right there next
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to the diving platform or some other kind of equipment
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and whatever's appropriate. I mean, I don't know what's appropriate
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a swimming pool, but to get to practice those those
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movements in real time.
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Thank you.
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I think it's a very good question, and I hope
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this idea of mixed training might be something you can do.
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You can go real low end and just do a
427
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dribbling drill, or you can really expand it out to
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layups and three point shots or whatever drills you have.
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All right, thank you, a good question. Anthony has a question.
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He says, thank you for sharing all your knowledge and
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experience with the rest of us. And you have provided
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a reliable roadmap into stating functionally fit while aging. And
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I can't rave enough about all your books. Yeah, thank you. Yeah,
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you know. I have books at Amazon. I have books
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00:25:21.799 --> 00:25:27.559
at Dan john University dot com, slash bookstore. I do
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00:25:27.640 --> 00:25:31.640
my best on them. It's interesting someone said online, I
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haven't that I have not had an original idea in decades,
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and I thought to myself, you know, one of my
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00:25:37.759 --> 00:25:41.680
last books talked about level training, and I think level
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training is one of the most important things I've ever discussed.
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But it's weird because people stop buying books a couple
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of years ago.
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But I still like making So.
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Anthony, my question, is that an easy strength for fat loss?
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You talk about walking after workouts. I was just curious
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if other forms of movement cycling would provide the same benefit. Yes,
447
00:26:12.480 --> 00:26:16.480
why I like walking. So I'm a big fan of
448
00:26:16.480 --> 00:26:19.200
two people. A guy by the name of Rusty Moore
449
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who had that great black book. He also had visual Impact,
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00:26:25.720 --> 00:26:28.599
and now he works for someone else. And I don't
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know if I'm allowed to say it, so I'm just
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going to hold back on it. But it was Rusty
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More that got me thinking more and more about the
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importance of walking post workout. I think he has a
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book called Ageless, and he discusses this very simple template
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for someone over say fifty, You lift weights two three
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four times a week, but after every workout is a
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thirty minute walk. Well, we adopted that concept here in
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my gym, in my group, and I got to tell
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00:26:57.839 --> 00:27:01.920
you it was It's been one full for body composition
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and the way our joints feel. Stu McGill, the great
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Canadian back specialist who I am a tremendous respect for,
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is also a big proponent of walking for rehab. So
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and another book I have down there. The guy's name
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is Steve I want to say. His last name is Percell,
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and he says in his book that a ten minute
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walk after dinner is just as good as glucafage or
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met foreman and I thought, okay, So basically what I'm
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00:27:34.599 --> 00:27:39.680
getting across is walk, walk, walk. You make a good point.
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Any I think any low end movement after a weight
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work will help. The way Rusty Moore says it is
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that the lifting frees up free fatty acids. And then
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you know why you walk or cycle. You know the
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your your body eats them up like a little pac men.
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And if you don't know what pac man is, then
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I apologize. If you're gonna cycle, if you're gonna run,
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if you're gonna do anything else, you're gonna do row.
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I do think you have to keep the intensity down.
479
00:28:19.960 --> 00:28:24.319
I think a lot of people put themselves in well. Actually,
480
00:28:24.359 --> 00:28:27.759
you know, my coach has a great line, don't chase hunger.
481
00:28:28.240 --> 00:28:31.359
And the idea on don't chase hunger is, if you
482
00:28:31.400 --> 00:28:35.319
do a workout that really beats you down, maybe impacts
483
00:28:35.319 --> 00:28:39.920
your sleep, but also makes you ravenous, you just have
484
00:28:40.079 --> 00:28:43.119
to eat. Then we have an issue. And the idea
485
00:28:43.160 --> 00:28:48.160
about walking low intensity cycling is that you you might
486
00:28:48.480 --> 00:28:50.920
you don't want to get ravenous, so that would be
487
00:28:50.960 --> 00:28:52.279
the thing you have to look for.
488
00:28:52.799 --> 00:28:54.279
And it's gonna be very personal.
489
00:28:55.640 --> 00:28:57.880
With my bike. I have a cruiser. You know it's
490
00:28:57.880 --> 00:29:00.240
got a The joke is, you know I can I
491
00:29:00.240 --> 00:29:04.759
could hold well my old bike, I could hold two
492
00:29:04.839 --> 00:29:08.039
beers in the front. They had beer holders. It was
493
00:29:08.200 --> 00:29:11.799
just this awesome bike. It was made by Panama Jack
494
00:29:11.880 --> 00:29:15.799
and it was awesome, and it had a little cooler
495
00:29:15.839 --> 00:29:19.000
in the back. It was just it was hilarious. Everybody
496
00:29:19.000 --> 00:29:21.079
would stop me and ask me about this bike. Sadly,
497
00:29:21.119 --> 00:29:25.960
it just broke down after about twelve years of use. Yeah,
498
00:29:26.839 --> 00:29:28.920
if you're on a cruiser bike and you're kind of
499
00:29:29.039 --> 00:29:31.839
enjoying things and when you get to a hill you
500
00:29:31.880 --> 00:29:34.359
push your bike up because it only has one speed,
501
00:29:35.039 --> 00:29:37.160
I think you're okay. If you're trying to win the
502
00:29:37.200 --> 00:29:41.319
Tour de Frances after your workouts, maybe not so Somewhere
503
00:29:41.319 --> 00:29:43.880
in the middle there most of you will show up.
504
00:29:43.920 --> 00:29:47.480
But the idea if you row, if you cycle, if
505
00:29:47.519 --> 00:29:50.519
you run, no matter what you do, you got to
506
00:29:50.599 --> 00:29:56.599
keep the intensity down. A couple of months ago, the
507
00:29:56.640 --> 00:29:59.440
fitness industry drives me crazy. Do you guys remember when
508
00:29:59.480 --> 00:30:02.680
VO two Max was the only thing people discussed VO
509
00:30:02.720 --> 00:30:05.839
two Max. Well, then it became Zone two and you
510
00:30:06.000 --> 00:30:07.839
just get the sense like you're these these are all
511
00:30:07.880 --> 00:30:12.119
these magic formula things. Don't worry about it. You should
512
00:30:12.240 --> 00:30:14.240
lift hard, walk easy.
513
00:30:14.279 --> 00:30:14.839
There you go.
514
00:30:15.000 --> 00:30:18.039
And if I need to explain what easy is easy
515
00:30:18.079 --> 00:30:21.279
for me is, I'll be with Boo Boo's.
516
00:30:21.000 --> 00:30:24.519
The Dog, with Erica and Mike and TJ.
517
00:30:25.079 --> 00:30:28.200
We'll have conversations, we'll laugh, we'll talk about each other
518
00:30:28.519 --> 00:30:29.880
and We'll just enjoy your time.
519
00:30:30.119 --> 00:30:31.319
To me, that's what easy is.
520
00:30:31.680 --> 00:30:34.839
If you want hard, then just climb right over there
521
00:30:35.000 --> 00:30:37.440
Mount Olympus. And I got to tell you one thing.
522
00:30:38.240 --> 00:30:41.039
You will be ravenous when you finish that hike. All right,
523
00:30:41.680 --> 00:30:44.519
good question and thank you. Matt says, I have two
524
00:30:44.680 --> 00:30:46.960
questions I would love to get your input on. The
525
00:30:47.000 --> 00:30:51.200
first is a question regarding the kettlebell Armor building formula
526
00:30:51.599 --> 00:30:55.039
and introducing some sandbag work. I have been working through
527
00:30:55.079 --> 00:30:58.799
the Kettlebell Armor Building Formula and I've gotten very interested
528
00:30:58.799 --> 00:31:01.200
in your concept of anaconda strength.
529
00:31:01.279 --> 00:31:01.519
Yeah.
530
00:31:02.000 --> 00:31:04.079
It made me remember how much I used to love
531
00:31:04.119 --> 00:31:07.960
working with sandbags and got me wondering what the practicality
532
00:31:08.000 --> 00:31:11.240
of introducing them into my next go round with the
533
00:31:11.279 --> 00:31:14.079
ABF would be. My thought is that I'm on a
534
00:31:14.119 --> 00:31:17.559
four day per week plan. I can do two days
535
00:31:17.960 --> 00:31:22.559
ABC impresses with kettlebells and the other two days ABC
536
00:31:22.599 --> 00:31:24.559
impresses with the sandbag.
537
00:31:24.920 --> 00:31:25.759
It would need to be.
538
00:31:25.680 --> 00:31:28.319
Modified a bit with something like bear hug squats right
539
00:31:28.640 --> 00:31:31.640
in place of front squats. It would likely need to
540
00:31:31.680 --> 00:31:36.799
be either a every two minutes on the minute or autoregulated.
541
00:31:36.880 --> 00:31:41.119
I would say autoregulated. Time due to the longer rep
542
00:31:41.200 --> 00:31:44.559
time with the sandbag clean. Do you think something like
543
00:31:44.599 --> 00:31:47.279
this would be feasible if it matters at all, I
544
00:31:47.359 --> 00:31:50.880
typically try to get in about fifteen to twenty Hindu
545
00:31:50.960 --> 00:31:54.759
pushups every day as well as to keep the blood flowing.
546
00:31:55.599 --> 00:31:58.759
So answer your first question, that's fine. That's fine to me.
547
00:32:02.559 --> 00:32:05.440
I did that. I've gone on a couple of sandbag
548
00:32:05.480 --> 00:32:11.599
workshops I've been at. I have done perform better sandbag workouts.
549
00:32:12.880 --> 00:32:14.839
There's a place I was at one time where we
550
00:32:14.880 --> 00:32:18.519
did an entire day a sandbags. It was run by
551
00:32:18.559 --> 00:32:23.640
a company that was I think still exists, but we
552
00:32:23.759 --> 00:32:24.519
did sandbags for.
553
00:32:24.519 --> 00:32:25.039
A long time.
554
00:32:25.319 --> 00:32:27.680
And you're right, there is a skill set to sandbags,
555
00:32:28.200 --> 00:32:30.880
and it does make things like presses and some other
556
00:32:30.920 --> 00:32:34.559
stuff much harder than you think. My biggest thought is
557
00:32:34.599 --> 00:32:37.440
trying to do all of this four times a week,
558
00:32:38.480 --> 00:32:42.680
but I think it's doable. If anything, I would suggest
559
00:32:42.920 --> 00:32:50.200
go to like ab A, maybe slide to three days
560
00:32:50.200 --> 00:32:55.799
a week, so as kettlebells b as sandbags as kettlebells.
561
00:32:55.880 --> 00:32:59.880
The following week it'd be BA B sandbags, kettlebells sandbags,
562
00:33:00.160 --> 00:33:03.039
just alternate like that. I think fours a little much,
563
00:33:03.440 --> 00:33:06.000
but I'm not you, and you might be able to
564
00:33:06.039 --> 00:33:10.799
hand out without a problem. Secondly, last year I changed
565
00:33:10.799 --> 00:33:15.039
to a primarily desk job from a primarily field work
566
00:33:15.119 --> 00:33:18.400
job in the construction industry, and I've noticed that sitting
567
00:33:18.440 --> 00:33:21.079
at a computer all day has started to flare up
568
00:33:21.160 --> 00:33:27.039
some old impingement issues. The old impingement issues, yeah, boy,
569
00:33:28.279 --> 00:33:31.480
I used to have from his power lifting days. As
570
00:33:31.480 --> 00:33:35.559
someone who works out at home and has minimal equipment kettlebells, dumbbells,
571
00:33:35.599 --> 00:33:39.839
and sandbags. What rotator cuff exercises do you recommend that
572
00:33:39.960 --> 00:33:42.599
could replace the face pulls? I used to do so
573
00:33:42.799 --> 00:33:46.880
religiously to keep the shoulder at bay well, according to
574
00:33:46.920 --> 00:33:50.599
the research, and it's called the Kawai study. In the
575
00:33:50.640 --> 00:33:55.599
book is who can forget? Somewhere in here somewhere in
576
00:33:55.640 --> 00:33:57.839
the library is the book.
577
00:33:58.000 --> 00:33:59.319
I got to reorganize it again.
578
00:33:59.319 --> 00:34:02.319
I guess is the best thing you can do for
579
00:34:02.319 --> 00:34:07.440
a shoulder is hang so but you don't mention anything
580
00:34:07.480 --> 00:34:08.519
to hang on here.
581
00:34:10.880 --> 00:34:16.519
I have near my house one and there's two in there, two, three.
582
00:34:16.920 --> 00:34:21.559
I have three actually four areas that have like outdoor
583
00:34:21.719 --> 00:34:25.960
parks jungle gyms, so within easy walking distance of my home,
584
00:34:26.440 --> 00:34:30.519
I can get hangs sometimes when I'm walking Boo, I'll just,
585
00:34:31.559 --> 00:34:33.800
you know, stop at Southwood Park over here and just
586
00:34:33.920 --> 00:34:39.840
hang while he sniffs the bark. It's the best thing
587
00:34:39.880 --> 00:34:42.519
I think you can do for shoulders is hang. And
588
00:34:42.800 --> 00:34:46.239
the KOI study I thought was so clear cut. And
589
00:34:46.280 --> 00:34:48.239
I'm I hate to do this to the author, but
590
00:34:48.360 --> 00:34:51.039
I'll summarize the book for you. Hang for thirty seconds
591
00:34:51.079 --> 00:34:53.119
every day. Of course, someone's gonna have to ask the
592
00:34:53.159 --> 00:34:55.639
follow up. Look you define that, please? You know?
593
00:34:55.880 --> 00:34:57.480
Is it a tractor hang? Yeah.
594
00:34:57.559 --> 00:35:00.440
I get up to my pull up bar and I
595
00:35:00.480 --> 00:35:02.559
put my hands on it, and then I just go
596
00:35:03.559 --> 00:35:07.000
and I hang there for thirty seconds. And the interesting thing, oh,
597
00:35:07.159 --> 00:35:10.079
I will say, and hats offt my good friend Tim Anderson.
598
00:35:10.559 --> 00:35:14.880
I have added some original strength to my hanging, which
599
00:35:14.920 --> 00:35:16.800
is kind of funny. I go to the lower pull
600
00:35:16.840 --> 00:35:19.119
up bar so I can have my feet on my
601
00:35:19.199 --> 00:35:22.920
heels on the ground, and as I'm hanging, I do
602
00:35:23.079 --> 00:35:28.320
the neck nods. I lean my head back behind my biceps.
603
00:35:29.000 --> 00:35:33.239
Here I do neck rotations, and then I do some easy,
604
00:35:33.280 --> 00:35:36.800
gentle twisting. And in the middle of that, this terrible
605
00:35:36.880 --> 00:35:40.000
noise that sounds like lightning comes out of my back
606
00:35:40.079 --> 00:35:43.320
right here. That makes me feel like I call it
607
00:35:43.320 --> 00:35:46.199
poor man's chiropractor. I think that's the best thing you
608
00:35:46.239 --> 00:35:46.559
can do.
609
00:35:47.079 --> 00:35:47.320
Now.
610
00:35:47.400 --> 00:35:51.199
There are a couple of exercises, one favorite kettleby exercise
611
00:35:51.320 --> 00:35:53.800
of mind. For this, I guess you could do with
612
00:35:53.800 --> 00:35:58.639
sandbags too. Is is bat wings. Whether this is gonna
613
00:35:58.639 --> 00:36:00.480
help or not, I don't know. I hate to get
614
00:36:00.480 --> 00:36:02.559
into medical, but I'm starting to get there.
615
00:36:03.280 --> 00:36:04.280
Is I'm on my.
616
00:36:04.280 --> 00:36:07.440
Bench or I'm in a leaned over, strong hinge position,
617
00:36:08.239 --> 00:36:10.840
and what I do is I pull the bells into
618
00:36:10.920 --> 00:36:13.480
my arm so my thumbs are into my armpits. I
619
00:36:13.519 --> 00:36:17.280
try to bring my elbows together, which is just about impossible,
620
00:36:17.320 --> 00:36:19.599
so don't worry about them. So I am making the
621
00:36:19.719 --> 00:36:24.519
rhomboids and all those I hate to call them minor muscles,
622
00:36:24.559 --> 00:36:27.880
are no minor muscles, the same way there's no major muscles.
623
00:36:27.880 --> 00:36:31.280
They're just they're just things that go like that that
624
00:36:31.320 --> 00:36:36.239
they contract. And when you're doing this, you hold that pause,
625
00:36:36.440 --> 00:36:39.320
you hold it, you hold it, you hold it. Strangely,
626
00:36:39.639 --> 00:36:41.679
a lot of people get there and you just see
627
00:36:41.719 --> 00:36:45.239
this happen. Their thumbs come out of their armpits almost instantly.
628
00:36:45.679 --> 00:36:48.280
The first answer is to go light. The second answer
629
00:36:48.360 --> 00:36:51.360
is why can't you put your thumbs in your arm
630
00:36:51.400 --> 00:36:54.320
pits and hold them. I have a lot of people
631
00:36:54.480 --> 00:36:57.599
at workshops I work with who can't get into this
632
00:36:57.639 --> 00:37:01.360
position here, and then they wonder why they're shoulders hurt. Well,
633
00:37:01.440 --> 00:37:05.159
it's because too many, too many push ups, too much
634
00:37:05.199 --> 00:37:07.719
bench press, and they end up getting like this. So
635
00:37:09.199 --> 00:37:12.760
try hanging, try the bat wings. And the other thing
636
00:37:12.800 --> 00:37:15.880
I would do is i'd go find a good personal trainer.
637
00:37:16.119 --> 00:37:18.679
Of course I have Mike Matthews, so I win on that.
638
00:37:18.800 --> 00:37:23.239
But Mike's great, and there might be a couple of
639
00:37:23.360 --> 00:37:29.800
real simple exercises. My old uh, my old trainer, the
640
00:37:30.079 --> 00:37:34.239
pt of physical therapist. I'm sorry, you know, when I
641
00:37:34.280 --> 00:37:39.000
was coming off those discus shoulder injuries, he was really
642
00:37:39.079 --> 00:37:42.199
good about teaching me that the famous one where you
643
00:37:42.840 --> 00:37:45.440
ste the you stir the pot. Now it's a lot
644
00:37:45.480 --> 00:37:48.719
more fancy than the way I was taught, but it
645
00:37:48.760 --> 00:37:51.360
was weird to think that something as simple as just
646
00:37:51.599 --> 00:37:56.880
doing this exercise made my shoulder feel immensely better. So
647
00:37:57.000 --> 00:37:59.559
sometimes if you can get someone just to uh, you know,
648
00:38:00.119 --> 00:38:04.360
niper your issue and here do this, you get better
649
00:38:04.800 --> 00:38:07.760
very quickly. Thank you for the question. I really did
650
00:38:07.880 --> 00:38:10.760
enjoy it, okay, and I I hope you feel good.
651
00:38:12.079 --> 00:38:14.480
Our next question is from Cold. I am in the
652
00:38:14.559 --> 00:38:17.880
Navy and I have a question about balancing running with
653
00:38:17.880 --> 00:38:21.239
strength training. Running has always felt like the Achilles heel
654
00:38:21.320 --> 00:38:25.199
of my programming. It's a requirement for my job, but
655
00:38:25.280 --> 00:38:29.199
I enjoy strength training much more. If you were building
656
00:38:29.239 --> 00:38:32.000
a long term plan for someone in my position, how
657
00:38:32.000 --> 00:38:35.400
would you organize running and strength throughout the year. Would
658
00:38:35.440 --> 00:38:38.840
you recommend having dedicated running seasons where mileage and run
659
00:38:38.920 --> 00:38:43.519
quality are emphasized, followed by periods where strength becomes priority.
660
00:38:43.599 --> 00:38:46.960
If so, how long will you make each phase? For context,
661
00:38:47.000 --> 00:38:49.880
I run about twelve to fifteen miles per week. If
662
00:38:49.880 --> 00:38:52.159
I keep that as my baseline and simply ran enough
663
00:38:52.239 --> 00:38:55.639
to stay competent, would doing easy strength year round be
664
00:38:55.719 --> 00:39:00.000
appropriate or what would that eventually become too much volume?
665
00:39:00.400 --> 00:39:04.360
If not, what would you adjust? And then he says, Honestly,
666
00:39:04.519 --> 00:39:06.519
if it weren't for the Navy, I probably just walk
667
00:39:06.639 --> 00:39:10.360
ten thousand steps a day and focus on lifting. I'm
668
00:39:10.400 --> 00:39:12.880
curious how you would approach this for someone who has
669
00:39:12.920 --> 00:39:17.239
to either maintain both without trying to maximize either. Well,
670
00:39:17.280 --> 00:39:19.800
that's always I mean that's always the issue. And I'm
671
00:39:19.840 --> 00:39:22.719
gonna tell you so I would pick So.
672
00:39:24.400 --> 00:39:25.000
Let's do this.
673
00:39:25.480 --> 00:39:28.880
Let's just pretend and just for my own clarity, you're
674
00:39:28.880 --> 00:39:32.440
doing easy strength lifting five days a week. Two of
675
00:39:32.480 --> 00:39:35.119
the days a week, you're two of the days a
676
00:39:35.119 --> 00:39:38.920
week your your medium or light days. I would recommend
677
00:39:39.199 --> 00:39:42.679
you you have that light day and then you go
678
00:39:42.800 --> 00:39:46.760
for a walk thirty forty five minute walk. The workout
679
00:39:46.840 --> 00:39:48.480
might like easy strength days.
680
00:39:49.199 --> 00:39:49.920
Gosh, I don't know.
681
00:39:50.000 --> 00:39:52.239
I probably can get them done three to five minutes.
682
00:39:52.679 --> 00:39:54.639
If I do it in ten it means I've got
683
00:39:54.679 --> 00:39:57.119
I got bored and started doing other day stuff around
684
00:39:57.119 --> 00:40:00.320
the house. But if you went got your I mean,
685
00:40:01.079 --> 00:40:02.960
did that easy strength work out, you know, the light
686
00:40:03.039 --> 00:40:04.719
day of the one set of ten day or something
687
00:40:04.719 --> 00:40:08.400
like that, you know, or whatever three sets of three
688
00:40:08.519 --> 00:40:09.800
or something like that. You know you can get that
689
00:40:09.880 --> 00:40:12.440
done so quickly and then go full walk. So two
690
00:40:12.480 --> 00:40:14.320
days a week, I'd like you just to go for
691
00:40:14.360 --> 00:40:18.000
an extended walk the other three days where you're lifting, okay,
692
00:40:19.239 --> 00:40:19.800
and it might.
693
00:40:19.719 --> 00:40:20.599
Work out well.
694
00:40:20.719 --> 00:40:22.960
So the idea is this, when you're putting together a
695
00:40:23.039 --> 00:40:26.639
running program and you said, I think, yeah, twelve to
696
00:40:26.679 --> 00:40:31.000
fifteen miles a week. I would suggest that one day
697
00:40:31.039 --> 00:40:33.920
a week, and you can do it after. I like
698
00:40:34.000 --> 00:40:36.519
the idea of you doing after the heavy day, the
699
00:40:36.559 --> 00:40:39.039
hard day of the week. If you're doing the program
700
00:40:39.079 --> 00:40:41.760
called even Easier Strength, this would be the day you
701
00:40:42.039 --> 00:40:44.800
know you're trying to hit the big fives or the
702
00:40:44.800 --> 00:40:47.960
big threes, however you work it out, and that would
703
00:40:47.960 --> 00:40:50.400
be the day after I finished hard workout.
704
00:40:50.719 --> 00:40:53.159
I would make the long slow distance day.
705
00:40:53.599 --> 00:40:56.280
So if you're going twelve to fifteen miles a week,
706
00:40:56.519 --> 00:41:00.119
this might be all at once a five mile run
707
00:41:00.599 --> 00:41:03.960
or even four miles. I mean, you said twelve to fifteen,
708
00:41:04.079 --> 00:41:08.880
so there's gonna be a lot of that's that's a
709
00:41:08.920 --> 00:41:12.519
big gap when you try to put things together. The
710
00:41:12.599 --> 00:41:15.880
other two days a week, after you finish your easy Strength,
711
00:41:16.800 --> 00:41:19.679
if you did that five miler, you could do something
712
00:41:19.719 --> 00:41:25.159
as simple as a shorter easy run maybe a half hour.
713
00:41:25.519 --> 00:41:27.559
I don't know how far that's gonna take you. Two
714
00:41:27.639 --> 00:41:32.239
to three miles on each of those days. One day
715
00:41:32.239 --> 00:41:35.840
a week I would suggest for me is generally Sunday,
716
00:41:36.559 --> 00:41:40.440
don't do a damn thing. Thursday is the other day
717
00:41:40.599 --> 00:41:45.679
where I would do a mobility workout. So Thursday you're
718
00:41:45.679 --> 00:41:48.800
gonna get a little extra mobility workout, whatever that means.
719
00:41:48.519 --> 00:41:50.159
To you, some flexibility.
720
00:41:50.639 --> 00:41:53.519
And then after that, this might be a good day
721
00:41:53.679 --> 00:41:55.920
just to practice, like some speed drills, if you know
722
00:41:55.960 --> 00:41:56.559
how to do them.
723
00:41:57.440 --> 00:41:58.800
They're all over the internet now.
724
00:41:58.920 --> 00:42:04.079
They're very our higher track coach and you know there's
725
00:42:04.159 --> 00:42:07.639
the march in place. It's called the A step drills,
726
00:42:07.679 --> 00:42:13.519
and I mean they're also simple. There's butt kickers, there's
727
00:42:13.599 --> 00:42:18.280
heinie running, there's striding, do something like that. So let's
728
00:42:18.400 --> 00:42:21.320
break it down. You're gonna you're gonna lift five days
729
00:42:21.320 --> 00:42:25.719
a week. On two of those days, you're gonna lift
730
00:42:26.239 --> 00:42:30.280
light medium light, and go for a walk after the
731
00:42:30.320 --> 00:42:33.159
hard workout. That's the day you're also, so that might
732
00:42:33.360 --> 00:42:35.159
for example, if you have your you're in the Navy.
733
00:42:35.199 --> 00:42:37.320
I don't know what your schedule's like, but if your
734
00:42:37.360 --> 00:42:40.480
Saturdays are off, so Saturday's a day you go into
735
00:42:40.559 --> 00:42:43.360
the gym, you get your hard weight work, heavyweight work
736
00:42:43.360 --> 00:42:46.039
at it, and then your long run and then nice
737
00:42:46.039 --> 00:42:49.119
about that. If you do take Sunday off, Sundays off,
738
00:42:49.679 --> 00:42:54.400
you'd get some rehab the other the other two days
739
00:42:54.400 --> 00:42:56.639
a week where you're lifting, that would be that more
740
00:42:57.119 --> 00:43:00.679
two to three mile run, you know, just kind of
741
00:43:00.719 --> 00:43:04.719
get the steps in and then on Thursdays mobility followed
742
00:43:04.719 --> 00:43:09.400
by practicing your technique. That's kind of the way we
743
00:43:09.760 --> 00:43:15.559
organize like here in the United States high school level athletes.
744
00:43:15.559 --> 00:43:17.960
That would be a that would be a solid program
745
00:43:18.079 --> 00:43:21.599
for you know, maybe a kid maybe in a cross
746
00:43:21.639 --> 00:43:24.599
country season or something like that. But that's not bad.
747
00:43:25.519 --> 00:43:31.119
Is it going to get you a one fifty nine marathon? Yes, okay,
748
00:43:31.280 --> 00:43:34.800
I'm joking it probably a two minute marathon. Two did
749
00:43:34.840 --> 00:43:37.480
I say one again? One hour and fifty nine minute?
750
00:43:37.519 --> 00:43:41.440
A two hour marathon? Okay, thank you. Finally, our last
751
00:43:41.519 --> 00:43:44.800
question a little bit different here. Spence says, what are
752
00:43:44.840 --> 00:43:48.519
some hikes or places that, if able, the average East
753
00:43:48.519 --> 00:43:52.639
Coast American should aim to visit on the West Coast? Well,
754
00:43:53.320 --> 00:43:55.320
I hope you consider I don't know if you consider
755
00:43:55.519 --> 00:44:00.320
Utah or not the West Coast, but here, hearing you talk,
756
00:44:01.119 --> 00:44:03.400
I think if you just go online and type in
757
00:44:03.719 --> 00:44:07.039
Arches National Park and just look at the Arches, I
758
00:44:07.079 --> 00:44:09.800
think the Arches hikes are some of the most amazing
759
00:44:09.880 --> 00:44:12.679
hikes in the world. We also have Zion and Bryce
760
00:44:12.719 --> 00:44:17.000
and a bunch of other canyons, but Moab is otherworldly.
761
00:44:17.679 --> 00:44:19.320
If you do make it all the way here into
762
00:44:19.599 --> 00:44:23.480
the valley. Here the Salt Lake Valley, there's a number
763
00:44:23.559 --> 00:44:25.639
of really good heights. The name of the air is
764
00:44:25.679 --> 00:44:29.880
called the Wasatch Mountain Range. And when I was young
765
00:44:29.960 --> 00:44:34.079
and handsome, I used to have this annual goal of hiking.
766
00:44:34.519 --> 00:44:37.559
I think it was the twenty might have been the
767
00:44:37.599 --> 00:44:41.360
twenty five, the twenty or twenty five most famous hikes,
768
00:44:41.760 --> 00:44:45.360
including the one called Mount Olympus. I did Mount Olympus
769
00:44:45.679 --> 00:44:49.039
once or twice a year for probably two decades. I
770
00:44:49.039 --> 00:44:52.320
ain't gonna doa it's all my noaguless now. But those
771
00:44:52.320 --> 00:44:56.280
are some interesting spots if you can get a chance
772
00:44:56.360 --> 00:45:00.920
to do a grand canyon hike, whether it's the full
773
00:45:01.000 --> 00:45:04.840
in and out hike or just look, it is one
774
00:45:04.840 --> 00:45:07.440
of the most spectacular things the world has ever seen.
775
00:45:09.119 --> 00:45:12.199
If you decide to go up to the Pacific Northwest, honestly,
776
00:45:12.480 --> 00:45:13.639
you can almost.
777
00:45:13.280 --> 00:45:15.039
Just park the car and go anywhere.
778
00:45:17.199 --> 00:45:22.559
I know in western Washington they have hiking and walking trails.
779
00:45:22.599 --> 00:45:27.079
It almost seems like every village, town, small city has
780
00:45:27.119 --> 00:45:30.719
their own little collection. Oregon's the same. As you move
781
00:45:30.840 --> 00:45:35.199
down to the northern part of Colorado, California. You just
782
00:45:35.239 --> 00:45:38.039
can't go wrong. There are so many places you can
783
00:45:38.079 --> 00:45:41.360
just pull over and enjoy. And of course you also
784
00:45:41.360 --> 00:45:45.519
have the chance to walk the coastlines the beaches. There
785
00:45:45.559 --> 00:45:48.039
is one hike I recommend to a lot of people.
786
00:45:49.280 --> 00:45:52.920
Of course, I'm from South San Francisco. But the Golden
787
00:45:52.920 --> 00:45:56.400
Gate Bridge on the Bay side is where all the
788
00:45:56.440 --> 00:45:59.480
tourists go. But if you go on the ocean side,
789
00:46:00.159 --> 00:46:03.360
really cool because it's where the batteries were to keep
790
00:46:03.400 --> 00:46:05.519
the Spanish out of the San Francisco Bay.
791
00:46:06.079 --> 00:46:07.920
So before the Golden Gate, before.
792
00:46:07.679 --> 00:46:11.920
All this Alcatraz, before it became a prison, Alcatraz was
793
00:46:11.960 --> 00:46:15.800
a I mean it was a base with all these
794
00:46:15.840 --> 00:46:16.960
cannons on it.
795
00:46:17.039 --> 00:46:18.760
And then all along.
796
00:46:18.960 --> 00:46:22.800
The San Francisco side of where the Golden Gate Bridge
797
00:46:22.840 --> 00:46:25.639
is now there were these batteries. Now as you go
798
00:46:25.719 --> 00:46:27.880
walk down those batteries if you get a chance. There's
799
00:46:27.920 --> 00:46:31.239
also a little war memorial to all the dead of
800
00:46:31.360 --> 00:46:32.519
San Francisco.
801
00:46:32.039 --> 00:46:32.920
Who died in the war.
802
00:46:33.239 --> 00:46:35.239
I gotta tell you, it's studying to see how many
803
00:46:35.320 --> 00:46:38.800
names are on the list, you know, and they all
804
00:46:38.840 --> 00:46:42.920
pay the ultimate price. You will also bump into Baker
805
00:46:42.960 --> 00:46:49.039
Beach there and If you continue on that, you'll see
806
00:46:49.480 --> 00:46:52.400
you'll see sites that I think it was the movie
807
00:46:52.559 --> 00:46:55.920
Powell Joey. You'll see the house that was filmed in,
808
00:46:56.400 --> 00:47:01.000
but you'll also see that film where Basic at the
809
00:47:01.159 --> 00:47:03.719
home where Basic Instinct was filmed, to Thread up there
810
00:47:03.719 --> 00:47:06.000
on the cliff, and a whole bunch of other movies.
811
00:47:06.039 --> 00:47:09.360
You'll probably recognize anything everything. And then if you get
812
00:47:09.400 --> 00:47:11.360
a chance, there's that nice little I think it's called
813
00:47:11.360 --> 00:47:12.400
a forty seven.
814
00:47:12.280 --> 00:47:13.719
Mile drive or something like that.
815
00:47:13.800 --> 00:47:17.960
It's neck great as you bounce down the coast, I think.
816
00:47:19.239 --> 00:47:23.760
I think the beaches from pacifica Oh, down through Santa
817
00:47:23.760 --> 00:47:26.840
Cruz are just remarkable. And if you go inland for
818
00:47:26.960 --> 00:47:31.239
many of those there's great places. Once you get closer
819
00:47:31.239 --> 00:47:33.519
and closer to the south, it gets more and more
820
00:47:33.559 --> 00:47:35.599
crowded and the things change.
821
00:47:35.639 --> 00:47:37.480
But the thing about.
822
00:47:37.199 --> 00:47:42.199
The West Coast is that it's so much bigger than
823
00:47:43.639 --> 00:47:47.639
anybody thinks. I when I'm teaching in England, my students,
824
00:47:47.760 --> 00:47:50.679
you know, I had this little, odd little map by
825
00:47:50.679 --> 00:47:54.039
show them because they always ask, where's Utah's Why haven't
826
00:47:54.039 --> 00:47:57.320
we heard of it? Well, sorry, but I can take
827
00:47:57.440 --> 00:48:00.320
you can take the entire island of Great Britain and
828
00:48:00.360 --> 00:48:05.599
the entire island of Ireland, plus the sea between them,
829
00:48:05.920 --> 00:48:07.920
and stick them all in Utah.
830
00:48:08.679 --> 00:48:09.239
All of them.
831
00:48:09.840 --> 00:48:14.400
These states out here are massive. And the thing that
832
00:48:14.519 --> 00:48:18.039
surprises most East Coasters when they come out here is
833
00:48:18.079 --> 00:48:21.239
that it's funny. I'm only four hours from Moab and
834
00:48:21.320 --> 00:48:23.599
I just don't think that's a big day. A buddy
835
00:48:23.599 --> 00:48:28.679
of mine, Charlie, was dying, and he started talking about
836
00:48:28.960 --> 00:48:32.119
his bucket list, and he said, I've always wanted to
837
00:48:32.159 --> 00:48:35.800
go to that one place that's on our license plates.
838
00:48:35.519 --> 00:48:37.159
Have the arch on it.
839
00:48:38.039 --> 00:48:41.599
And so I said, well, what are you doing tomorrow? Nothing?
840
00:48:41.760 --> 00:48:43.440
So I picked him up his house at four in
841
00:48:43.480 --> 00:48:47.039
the morning. We dropped by some friends of ours and
842
00:48:47.079 --> 00:48:52.079
carbon because he wanted to go to mass actually, and
843
00:48:52.119 --> 00:48:57.960
then we went all the way to Moab. He wasn't
844
00:48:58.000 --> 00:49:00.000
doing really well, but I was able to show him
845
00:49:00.639 --> 00:49:06.519
the arches from the there's a little disabled area that
846
00:49:06.559 --> 00:49:09.239
you can see the most famous the delicate arch.
847
00:49:09.719 --> 00:49:11.440
I drove. We drove and got.
848
00:49:11.239 --> 00:49:13.639
Out of the car and he took a famous picture
849
00:49:13.639 --> 00:49:15.480
of himself in front of one of the arches. But
850
00:49:16.480 --> 00:49:19.159
I cheated and I got way down on the ground
851
00:49:19.159 --> 00:49:22.280
and made it look like that great memory. And then
852
00:49:22.320 --> 00:49:25.400
when we drove home and it was an eight nine
853
00:49:25.679 --> 00:49:30.039
hour drive and three four hours in the park, And
854
00:49:30.400 --> 00:49:33.119
that's how close they are. I think that's close, but
855
00:49:33.239 --> 00:49:35.760
many people are shocked and they find out, wow, it's
856
00:49:35.800 --> 00:49:36.599
four hours away.
857
00:49:37.920 --> 00:49:41.079
If you're interested in one other place. I don't. But
858
00:49:41.159 --> 00:49:42.800
on the way, if you get on I eighty and
859
00:49:42.840 --> 00:49:44.000
you drive out to.
860
00:49:45.639 --> 00:49:49.599
Nevada from here, you'll recognize everything that's the great Salt Lake.
861
00:49:49.920 --> 00:49:53.039
And then this thing called the Bonneville Salt Flats where
862
00:49:53.079 --> 00:49:54.480
Independence Day was filmed.
863
00:49:54.480 --> 00:49:57.360
That's where they go for the speed racing numbers.
864
00:49:57.760 --> 00:50:00.760
But I I mean I was seven a lot of times,
865
00:50:00.800 --> 00:50:04.039
so I get nothing out of it. But tourists love it.
866
00:50:04.199 --> 00:50:08.639
So figure out where you're going and then get a
867
00:50:08.679 --> 00:50:11.800
map and enjoy. The western part of the United States
868
00:50:12.000 --> 00:50:15.880
is so much more varied than people think. Even a
869
00:50:15.880 --> 00:50:19.519
state like Washington, I don't know how many. I think
870
00:50:19.519 --> 00:50:23.880
they're called microclimates. I don't know how many microclimates Washington has,
871
00:50:23.960 --> 00:50:27.519
but they have. They're a lot like Utah with a desert,
872
00:50:27.800 --> 00:50:30.320
but then it's also like the casket, I mean the
873
00:50:30.960 --> 00:50:34.599
trees everywhere, and Utah, I think we have seven different
874
00:50:35.159 --> 00:50:38.679
I think again. I think they're called micro climates, and
875
00:50:38.760 --> 00:50:39.920
it's amazing to see.
876
00:50:40.320 --> 00:50:42.280
Thank you, that was a fun question. I don't mind
877
00:50:42.280 --> 00:50:44.559
me answering those two spencer again.
878
00:50:44.760 --> 00:50:47.400
If you have questions, please send them to the podcast
879
00:50:47.480 --> 00:50:53.239
at this address podcast at dan Johnuniversity dot com. Each
880
00:50:53.239 --> 00:50:55.599
every week I sit down and I answer your questions
881
00:50:55.880 --> 00:51:00.000
and until next week, let's all keep on lifting and learning.
882
00:51:00.400 --> 00:51:00.440
He