>> Produced from the Cube studios. This's strong by science, in depth conversations about science based training, sports performance and all things health and wellness. Here's your hose, Max Marzo. I'm with >> the one and only Cory Slush Inger Cory is the director of men's sorry, director of performance from men's basketball at Stanford University. Good friend of mine, extremely passionate human. And for those you don't know former college basketball Hooper Corey really happened. Happy on a day to thank you for being here. >> No, man, it's an absolute pleasure. Me, Max. It's It's kind of crazy how our relationship has evolved throughout the years. Ah, start with Diem. You know, that's how it usually goes, the way your T shirt and he's got hair. So I wish I was that God, like I got it down here, but I got it out talk. So don't worry, Max. I'm going to make you a T shirt and I'm sending Teo. You said >> make a T shirt. I >> will wear >> until you plant cast with you again. >> Be careful with the pick. Might be >> way careful with that. Wait. Speaking of that, Corey, I mean, before we went on air here, you have a little story about your beard. And not to say you're only known for the beard, but the beer definitely is a staple in the slashing. Your appearance give me back for that. I want to hear it, and they will dive into some of the science. >> Yeah, man. So as far as the beard, I mean, it started at you. Maybe we're on a Spanish tour went overseas, and I did. One of those crazy handlebar mustache is right. I mean, it was gnarly, but being overseas just didn't shave, right? I mean, we're there for almost a week and a half, and I just started growing out the stubble. And then people are like, keep it going. And so I kept going and we were winning a lot of games. And then we end up winning a championship. And so it became like the tournament beard or became like the season beard. And so I just kept rolling it from there, and yeah, that's that's kind of where the beard is stated for now. And then when I realized, like if I could, it almost looks like a cancer patient. So I needed a key because he's blond eyebrows, man from five feet away. It looks like I'm ball period like I can't grow here. So, yeah, that's where the beard states is at this point. >> Well, Iet's fifty. I'm getting mine going. I'm not going to your caliber. I keep it trimmed, but it makes me feel like I'm a scientist or something. If I have a beard, makes you more intelligent, but getting off the topic here. When it comes to developing anybody, people say, you know, athletes, athletes, athletes athletes are what zero point zero zero one percent of population when it comes to developing anybody at all. We got talking about the bass aspects of human movement human development. You have an interesting take on this, and I don't want to spoil it for the listeners. I'd rather have you say it first, cause I'll just bastardized and screw it up. You're going to take on developing anybody regardless if they're an athlete or just general population, >> right? I mean, if you look through human evolution one or two things that we used to do, I used to farm. We used to kill things with our hands. We used to climb, you know, we used to throw things, you know? I mean, look at the the early Olympics, right? I mean, that's basically what the events wass. He wrestled someone. You ran faster than someone. You ran further than someone, and you threw some things. I and basically that's what human capacity is. So my goal before we actually trained them to be better athletes, is to make them better humans first, because if I can express their ability to be a better human, then they will be able to express their ability to be a better athlete. >> Joshua and with those movements, selections. If you have unique choice food people who don't follow up Instagram better weigh on your instagram handle at the end. But the selections of exercises you pick, it's not traditional a sense. Let's load a bar up. Let's do a hand claim you really take ownership of different shaped objects for that way, whether it be a yoke, whether it be a kettle bell, how do you come up with the most movements? Elections? What goes into that decision making? And for any individual out there, whether they are fast ball player who's seven one or a guy who's five eight, how do you decide which of those implements are best fitted for you? >> Well, everything that shaped the way I believe is one hundred ten percent based off my environment. And look, I played college basketball. Don't look at my stats. I was not that good, but I trained in or I've played with, and now for ten years I've trained that basketball athletic population, so you can imagine with me. Okay, I'm five foot ten. Very average, at best, especially with my links, man. Now imagine six foot six, but a seven foot two weeks man and all those things that I was good at, clean snatched jerk. You know, I was a purist in the beginning. I mean, of course I was right. I was just learning what strength iss How to be strong. Now, I'm trying to imagine further. Like, how do I have impact? How do I have quote unquote transfer? What? I'm trying to load these freaks. I mean, these guys are not normal human beings, right? They got seven foot two wings fans and short torso, so their levers are crazy. So now I'm asking them to do the same things that got me strong. Being at five. Ten, it just doesn't make much sense to me now, Not saying they don't have the capacity to do it mean help. Be honest with you. Some of my best weightlifters actually been seven foot tall, But that being said, if there's a way I can load them, that makes a lot more sense. That's easy to teach. I could do it often, and it's right in their comfort zone now, not comfort as in like we're not training hard, but like in their center of mass, where they can actually manipulate loads heavy loads at that with decent speeds. Then, yeah, I'm going to do that. So, for instance, we look at a bar bell, clean snatches all good. Why can't we do the same intent with a trap door? I mean, we could still pull. We could still triple extend and then we can still catch in that power position. The only thing that changes is the complexity of the movement. Now I'm not manipulating myself around a straight bar bell. It's in my centre of mass. And now I, Khun Express quote unquote force. Ah, lot more efficient, Effective. So now I can load it more loaded faster and do less teaching. Yeah, I do that. That makes a lot of things So that's really what it came from. And then to be honest with you, But how do you experience that light? How do you know a seven foot feels like? How do you know? And so you know, I've dabbled town some ways too. Open up my consciousness, if you will, to allow me to feel that ord, allow the imagination, my creativity to tryto understand what that could feel like. And then, of course, obviously feedback from my athletes. But I mean, why you always see, like the old school dues were just like, Oh, this is weak. This is squad. We we box what we what do we do? Whatever to get strong. But it's like, you know, it makes sense. If you're five foot six, it doesn't make much sense if your seven foot tall so you've got a truly find ways to experience it yourself. And now by the means that you do that probably not going to talk about on this podcast. But the way I did it work. >> Yeah, well, we'll refrain from diving that specific. I'd appreciate it on because to each his own one of the things you mentioned like talking about Hooper's I played basketball. I played your Batch three point shooter. Anyone's listening, too, By the way, when my feet are set, I'm not. I'm not an athlete, but I could shoot the shit out of basketball. I'LL be very blunt with you. I've >> been on the receiving end of that on one of our own game. You don't have to talk when you busted my ask way >> down to like. A lot of basketball players are bad movers, and what I mean by that it's their very good when you put a ball in their hands. That is something you talked about, too. But when you get them in a dance room right there, a lot different than football players and I mean by that is you don't see a bad end zone celebration, right? Want touchdown dances look really good, Odell Beckham being very soon and a lot of it's because those patterns are done without a ball in their hand. This is my opinion and they're very primal and natural with a minute and basketball everything's doing the ball in their hand and then when they start to move, especially because they're developing this, you starts. We're like a third rate. Now they have to only play basketball. And typically you don't play football and basketball, especially football. The high level, because you know you prepping for the basketball season itself. >> You get that deal in Scotland. Shit, bro, >> You have to play basketball for every waking hour the next fifteen years to get there. I'm kidding, but I'm thinking about my head is we're not exposed to those different movement. Parents were stuck in this ninety foot unless you're how light is forty six feet, something like that with court that really constrains how we move. And then you put someone in a waiting room where all the son of dealing with external loads and very unique movement patterns you get guys who just looked walking and I think you talked about this on different podcast, but I want to get into a little bit. Here was, I think so. That stems from our coaching of a young athletes and our physical education that we no longer does. Have we used to have back in the day and how that's really affecting athletes as they get older. >> I couldn't agree more. I mean, I get these quote unquote specialized athletes. And to be honest with you, I don't have athletes like I have guys who have a basketball in their hand. They got really long levers and they have some skill, right? They have some skill to be able to go from point A to point B and put on orange round ball into a cellar. That's that's so happen to be ten foot off the ground. That's what I have. I don't have a true athlete who can pick things up off the floor who could sit down on the floor and stand up, who can throw things who can sprint, who could jump onto things. I mean, some of the best vertical jumps that you see in basketball are not even close to what you would see in football and track and field. When you think this is a sport with the high flyers counter movement, jump hands on hips averages that I've seen on teams eighteen inches and everybody is like Oh, that's terrible But that's a true counter movement jump with long levers. So now if we add some momentum to that and add a seven foot two wingspan and then all of a sudden their elbows above the ramp. Right? So that's the difference we get. We see this a NRI or this false thought, or this false vision of what athleticism is because they're so long. But in reality. And then you put a bunch of cornerbacks out there that would be really special to see, because these are guys that are like five foot ten and the most explosive fast dude you've ever seen. There's don't have the skill to play basketball. So you know, with the way we are, physical education is set up now, obviously has been chopped in half, half, half so no more education. Physical education is what we get to. They only play one sport. They sit in chairs that they're not really made to be. They live in this wart western society where every chair they sit in Is that it? His ninety, which for them is more like this, right? And then they get up and down on these beds that their feet are hanging off of. So I don't know what sleep looks like for that. And if you saw my guys get on an airplane, a commercial airplane, you would be cringing the entire time because they're literally bundled up like this. And so not on ly. Are we trying to correct childhood development? I'm trying to correct what they deal with on a daily basis. Just walking the class. We watching my guys duck through door frames constantly. It is like some some of them are guards and they're ducking through frames. And you're just like I don't know how you've made it this far without knocking yourself out. So there's so many that it's really all about the environment and her. When I've trained my athletes, it's all about giving them the environment they have never had. So that's why we utilize the resting room. The gymnastics room. It's soft had so they know, so they don't necessarily fear the ground. They don't fear their interactions gravity. So now I'm giving them the ability to learn how to change levels. You know, little guys. So I don't see six foot ten guys wrestling, right? So I have an opportunity. Now they learn how to interact and change levels, and then even more so you put somebody with them. So now we're like pushing and pulling, just like you see in football. So now they know where they put their feet. So now we're not stepping on feet constantly looking. I mean, God, Hey, these guys are like because sixteen seventeen shoes like, of course, I'm going to step on each other's speed. But if they have that awareness in that sense of where other people are, then maybe they don't make that misstep. Or maybe they get their self out of harm's way and then even more so just learning how to fall. They learn how to fall properly from standing toe floor transitions. Then, when they jumped through the air at forty two inch words, whatever you see, that's make believe for you. Switch vertical right word, but and then they get hit in the air, and now they've got to figure out the most effective way. Not the break there. Nash. Well, most of the guys are going to do everything they can to stay on their feet. Well, that's where you want to get blown out, right? So now if I can give them a tumbling strategy, so now that they can interact with the floor a lot more smoother, athletic, well, then maybe they have a chance to not get hurt and be be back in the action, right? So it's performance enhancing as well as injury mitigation. >> I >> know that. I mean, I don't know where to begin. I have about nine comments off that. First. I love the idea of talking about how these guys are living in a world built for some one, five, ten. I'm six two and Kelsey, my girlfriend. But, hey, can you reach above and grab the top? Can apostle whatever I'm like? Yeah, Okay. But you look at a guy until you actually play hoops. I think, and really appreciate how big these dudes are. You play. It's a guy who's seven one. You look at him and go, Oh, my gosh, like that's at a different human. And then you know his shoe size next to you and you shake his hand and you get to the other side of his hand. You start to understand, like, who we dealing with here, right? You look at these, you know the body needs to heal when it goes into a stress or whatever, and we're putting these guys in positions that the body would not otherwise deem for recovery right now, like this call. Time out. Is that the funniest thing? MBA timeouts. Aside from LeBron James, that's got the nine foot chair right? These guys come out and these will stools that are too small for meaning, and >> so they're not really >> rusting. And you got a dude who's trying to recover his heart rate, but really the whole time, he's in a hip flexion. He's never been in the past, you know, thirty years, right? And if you're thinking about really taking care of an athlete, we spend so much time in the weight room and all this great stuff we can do. So Muchmore. If we had a liberty, too, I use we usually more like you, um, to you, then develop an environment that conducive to them. I know University. Kentucky did that. If you look at their dorm rooms, they had ESPN going on two years ago when they built at the new facility. For the basketball players, the sinks were higher, the magical tired, they were longer. And if you ever wash a guy who's seven foot dragging on the water fountain, I mean the amount of spinal flexion he has to go under. It's ridiculous. The guy's curling up in a C. And I mean, that's crazy to think about because the whole time on the way we were talking about how do we get these guys in a position that they can function successfully? And right now it's like optimally because obviously would have been something we did fifteen years ago to get in a position, right? But how do we get them to be successful? So I pose the question to your court. I'm gonna give you the keys to the castle. The kingdom. Okay, Philip, um, maybe not the whole environment. But there's three things you like to change the outside of the weight room that you had the crystal ball and you could go either back in time more just socially. Okay. I want to change his guys. You know, the size of his car. You know that the chair he sits and we're three things that you pick and dio >> number one. I would get them involved and dance or martial arts as their first sport. That would be probably number one so or gymnastics something. I don't care how tall you are like Who cares if you're not trying Win a gold medal at three, Right? Is just learning how to do those things right? Understanding your body number two. I would change how physical education is and in western society, um, and then number three. Let's give you something actual physical number three. If I could make what? I >> got some for you. Well, you're thinking, OK, I got you want to think your third for me? Basketball players eat horribly. You're so single, teacher. Yeah, basketball players, at least by team. And I will make this universal blanket statement. They just don't like to eat for some reason. Right? Who for? Three hours and drinking game and call it good. And I don't get it like I have a fat ass. My play. I gained weight in season. Really? Team he'll know what a food I take over which you're pulling their postgame meals. And that's when they remove the snack girl. Remember the snack role when, uh, >> you know, you have todo I had Taco Bell, bro. Like we won. We got talking about, you know? So I asked the level Appalachia, which we suck. >> I think I'm going to go a little. Can't you apologize? We're going to go play and that's a D three hoops. That's finest. We're rolling to a game. It's up north took a four hour drive and we stopped at the rude crib an hour and a half before taking a corner booth buffet of ribs. They got a bunch of island boys here. The rib crib you bring up platters were basically, you know, and capacity. And when they get like five points because our center had to pull out the throat at halftime. >> Yeah, it is. Did you ever have to drive the team ban? Because I have ways in the backseat in the bag who thought that was, like level once again, level athlete, that unreal. But I would say that the third thing Don't be wrong. Yes, food. But if there's a way, I mean, if there's a truly economical way across the board to just look, it got health, we could do that, don't care. But I can change your environment that could change your internal environment and will, And the number one is if I can just poof your gut and I can look at everything, then that will be the number one, because just a little moving world. But I don't know how you're absorbing it. I don't know what's going on. And then you wantto talk about these kids that you know, a phD or these kids that are super restless. Well, I think it starts with the gut, because if you're got health sucks, so does this. So that would be the third thing. >> No, that's crazy That way. May I have a little bit of experience is our company. I don't deal with the actual read now that the things I've learned and seeing the idea of taking that integrated approach. So hey, let's actually look at your stomach. Yes, you have to collect your poop three times a day, and I'm sorry. If you're going to do that, you can start to look at what you produced and way of excreting and whether or not you're absorbing what you need to absorb. And we start looking at injuries and no tendon, health and muscle tissue, everything as a holistic approach. What? We gotta look at the internal environment if any of our environments messed up inside and we're trying to impose a stressor on the body. But we have no idea what the internal systems like, and you have certain deficiencies or certain aspects that your lack and these were certain areas where it again people go, Oh, that's not scientific. There's no study. Well, unfortunately, if you understand complex systems and their dynamic interactions and not to get too detail, I'Ll explain it as simple as I can. But what happens is we have an outcome like a strange angle, and we say, Oh, and go weak angle get hurt, right? Well, kind of grooming. Or maybe it's ankle week. That's a risk factor. Athlete didn't sleep enough the past three nights. Risk factor Athlete had some sort of physical contact during the game. That critter there system risk factor athlete. Nutritionally, it wasn't recovering from previous workouts and games. Risk factors so happens of all these risk factors, and that's just a very there's no all the risk factors. A lot involved, all but these risk factors come about and then we have the probabilistic nature of something toe happen. So oh, how likely is it that something bad will go wrong and we see the last straw on the camel's back sprain an ankle and we go a week. But maybe it's didn't sleep enough Ankle week. All this other stuff and that ankle sprain. For people interested in complex systems, it's called an emergent pattern. So there's a common pattern that occurs when you have things go wrong. So if the money C l it's like, Oh, gluten medias is weak knee Val Agus. All right, you're a muscular control all these things that go into and nothing can pinpoint it. So if we're including these bomber, you know about mechanical factors and Eve Alvis, why aren't we including some internal factors like gut health Or, you know, the blood wood for the micro nutrient efficient season? Yes, I know I'm not versed enough to speak on micronutrient deficiencies and our interactions off, you know, health and whatnot. But something as simple as college in environments haven't adequate vitamin C for, you know, ten and healing instead of, you know, repair is obviously a factor. And so when we start looking the bottom, we gotta look at the big picture. It's not just how your knee bends. It's not how you shoot a jump shot. It's not how you land every time. >> Where are you? Our body is so much more resilient and durable than you. Give it credit for me. We've survived as a species. We're a very long time. You're very harsh conditions and you're going to tell me it's that one jump that got you one job. One job is the one that Oh, that needs a little dalliance. That's the one that got you. I mean, if you super slow mo A lot of these great expressions of physical capacity in sport it was you would be like, Oh, my God, they're neither this there that But in reality, like that's I'm close to the reason why they like break or don't Break. And Jordan shallow, brilliant dude, He gave me this metaphor. He was saying to Philip, a pond, Well, it's like this fungus that will Philip a pond and it doubles its size every day. So if it starts off it like, you know, point two, then the next day be point for and he asked me, he's like, Okay, if it's going to Philip in thirty days, Philip, the whole pond, What's the day? It's half full. Then I thought for a second it took me a lot longer than I should have thought about it. But he's like, but he an injection goes day twenty nine. I >> don't want an answer, by the way. >> Yeah, was like Day twenty nine I. That's why I look at the human body like that is literally the last thing and then pull. And so it's all these. We could have had all these interventions from day to today twenty eight or day twenty nine. Even the notes that one just last. Ah, strong. The camel's back to just there goes, you know, And that's what's great about being in the collegiate setting. And being a Stanford is we have a lot of safety nets for our safety, and that's if you will. So we try to have as many quote unquote KP eyes and objective measurements to give us an idea of what could possibly happen. But in reality, it's still the dynamic environment, so I don't understand. Like I can't account for school. I can't account for their sleep. I mean, we could through, like, grouper or or whatever, but it's not realistic and thine and are setting and in their gut hell's like way picking up poop. Three times a day. They were not drawn blood once. We're not doing these things. So unless we're doing that, then you're just trying to create most resilient, durable human beings so they can withstand the stressors some more than others. But hopefully have a successful season. >> No, that's like I hate to break it to people. We don't know what we're doing. We're doing our best. I think chase Wells with him. A Stanford. Get a great line, he said. We can't guarantee success. We can almost guarantee you're not guaranteed to fail. And what I mean by that is that you can't always KP eyes and really, we're looking at. If you jump nine inches, we're probably not going to be very good basketball unless you're seven. No, right. And so we're looking at the human system as a means of understanding what is going on really lagged behind in regards to your performance assessment and what might be hindering you in regards to launch into no tracking? Can I get a little bit of data? A lot? The way explain it is kind of like I don't ask my girlfriend Kelsey, how she's doing. Once a week, you know. I asked her every day and why I asked that every day is to realize, you know, all my clothes that I left out pissing her off. You know, I did. I forget that we're supposed to go on a date last night. You know, I might not have forgot a wallet last night. We went to dinner from now on, Accent, all supposed to buy. But that's a true story. WeII >> brought up. I mean, that's the most important thing is you gotta have feedback daily, right? And wait here. It's really simple. We take a controlled environment, do some things in it before they go into a dynamic environment, which is basketball games of basketball practice. So what we do is we call that microdot. It's our way of training. Every day, in some form or fashion, these individuals come into their work, their human capacity, a Siri's, if you will. Then after that, they go into their B series, which is complex. This is really what I know what's going on. I don't get me wrong when they walk in to get their weight, are joking or making eye contact and get that handshake. How firm is that handshake thes air, All the quantitative things that I'm trying to pick up as they're coming through the door. Then you watch them say We're hitting clean, complex and they're going through the motions and their consulate changing grip or or the pool isn't looking too good, and any sharp today will boom. That's my control Now. It's not the most objective feedback, but at least it's a constant. And so that's my way of having once against safety nets from a safety nets and then weekly or depending on how many games we have that we do, our force plate jumps. So once again, another safety net, and then we have our connects on day. So our GPS data that they do on the practice gym once again any one of those in isolation doesn't tell me much. But if I have a bunch of them, then I can at least paint a better picture from quantitative qualitative, and then I can go and knit. Pick what I think they're intervention may need to be, and so it's not going to be perfect, not even close, but as long as you have a constant and yours is beautiful. Like you said, Just something simple. You get daily. Hey, how are you doing? And you know how they express that. I'm doing good. I'm doing good. I'm cool. I'm great. Like, you know, what there was in flux is are like, you know what? They're how they're truly feeling. Just based off that one question alone. But once again, if you can set up your system or your program or whatever toe have safety nets for your safety nets, then I think you can You can catch a >> lot of those along the way. >> Yeah. No, that makes sense. It's how you provide context to a situation. And the more information that we can apply that we didn't classifier more to a system like jumping is, you know, your lower body strength and your verbal expressions, your most emotional state on DH, maybe even sweep or other things that go into that, the more we could understand what's actually happening to the person. So I was kind of really bad for a second. You said some of micro dose in and term overdose. You refer into training a little bit often. Yep. And Corey is well known for this and for those at home listening, I'm going to my best to explain it. Short weeks. I got a question off of it. If you know, explains it will stay here for another hour and a half because great to listen to. But I want Teo a little bit of a different direction off of athletics about it. Firstly, micro doses the idea that we're applying a moderate level toe, low level stressor consistently, and that adaptation occurs from the aggravation off those dresses over a period of time. So we're never going to Hi, we're never going to low. And the idea is that training in the weight room is only one small piece of your life. They even programmed High Day, and you don't sleep that night or you have emotional stressor for your case, your practice. Then all of a sudden, that high, big, magnified and starts spilling over the bar and becomes too much the idea of micro dozing, especially a non controlled external environment where it's called life, and we're trying to apply enough that you can handle. If someone's feeling good, then they can push a little bit that they themselves. Now My question for you, Cory, is I love an athletic sense. I also see it being very applicable to anyone out there general population and especially in terms of I got two things. Us too. In terms of one, someone learned a movement. You get a chance to do it often and daily and someone who wants to learn how to be in the weight room. And secondly, because there are, let's say we do it eight out of ten days. If you only miss one day, you're only missing ten percent of your entire workout, right? So instead of doing looking at this whole one workout one day, you look at like a ten day period. If you got eight days of pick from and you just can't do one, you only missed ten percent versus if you only had five days of pick one and you miss one, you missed twenty percent, right? And so now we have the ability to be more flexible in our environment. So how does that fit in like a general population? If it was my dad or my girlfriend trying to learn howto use some of this micro dose in the weight room. How do you plan? >> So one hundred percent with micro dozing. The reason why it came about was it was a solution to a problem. My problem is I don't have enough exposure to my guys. So how do I create more training frequency? And now we got rid of warm up something that was just kind of getting them ready for practice. That kind of don't care about it. The coach hated seen me do it. I personally hated doing it. So now it was a solution. What it turned into was motor learning. Now you want to learn how to train, will do it all the time. So that's where complex comes in. It's the value of orcs work, right? So basically, you take a bar bill and you do every movement that you would do in a weight room, in some sense, in one set, so you'd hinge You do a hip flexion. You do a press, do a pool. If I break down each one of those into isolation, it would look like already else Squad, Polish, military, press or row, those air all movements that you would do and if you separated each exercise in an isolation you would go more resistance on, just like you would see in general fitness, right? Like we're going to do three sets of ten on bench press or three sets a tent on back squad. Well, that's great. How about we just put it all in one and now we have more exposure. So now I'm learning how to do the movements, and then you can't tell me that doing one thing once a week is actually going to make you learn the movement. So now you learn those little small video sequences that you see with thirty year experience power lifters who truly understand, like, move from body, this foot stance, or this is how I start to hinge here within my squat X degree. And that's how they perfected is because they have so much exposure to it. So we're doing the same thing. We're just trying to create exposure at lower thresholds and and in doing it often now as faras general population, what's the number one concern? But I don't have enough time. Oh, really? You don't have a thirty minute today, twenty to thirty minutes a day to not kind ofwork. Now. Every day I call B s. I say You just don't want to train. So that's where my producing to me is beautiful in the general population is because it's living the way you start your day. It's lunch, or it's when you get off work. Perfect. You can pick any of those three slots twenty, thirty minutes. You can eat and shower and get backto work or before work. So you can't tell me that everybody doesn't have that situation. So now, creating training frequency, you're getting enough volume throughout the week. Now we have on and then most importantly, like you brought up if I just had to miss that one day, it's ten percent of my training like it's not well, only train twice a week, So fifty percent of my training is gone. So that's where I think it's beautiful. And that's where he could work from general population to the most elite athletes in the world and the reason why I say the most elite athletes in the world because I just so happen to train to of So I do it with all these populations