The ONE Thing You Need to Stay Injury-Free and Break Through Plateaus

boy am I excited for this one because I'm gonna share with you guys the one thing that is holding you back from being able to make the Gaines that you want to make in your training whether you want to put on strength you want to build explosive power you want to even put on muscle mass and size it's holding you back from achieving those things and even more importantly it's holding you back from expressing the fitness that you already have the athletic qualities that are already with within your body in your field of play in

your sports in your physical activities whether you want to be able to play basketball you want to be able to play soccer you want to be able to fight you want to be able to just do those things and participate number one without being held back without being sidelined by injuries without being sidelined by pain or tightness or just feelings of discomfort and you obviously want to excel at those things as well it's holding you back from doing those things what this one thing is going to change the game for you and you might have

done this in some capacity before but you probably didn't go as deep as you showed you probably didn't stay consistent with it you probably didn't really understand what you were doing and in this video I'm going to break all of that down for you into three simple pillars that you can understand and Implement in your training today to be able to reverse all of those issues that I just mentioned pain tightness recurring injuries that are holding you back from being able to not only consistently participate in the activities that you love but to also excel

at them because who just wants a participation trophy if you're watching this you're probably a high performer and you want to excel in the things that you do and you want to be a beast you want to kick people's ass you don't want to just be there you want to win and be the best so this one thing is GNA help you do that do you know what it is if you've been watching my content for a while you'll know that it is your movement mechanics you need to rewire your subconscious movement patterns in a

controlled environment so that you can become a better mover in real life there's really no exceptions to this even in cases where there's structural damage like for instance I have a completely ruptured ATF ligament in my ankle right now but here I am high jumping playing basketball training at a very high level doing whatever I want because I've learned to optimize the balance of my muscle muscles around that joint so they fire in a balanced way and this is what's easing any negative symptoms and it's allowing that ankle to be functional in the way that

it needs to be without that ligament even being there and I've seen this with my guy Rohan too he's a good friend and client of mine as well who has ruptured his LCL fully and for a while he did all the PT he did the rehab he did the band pull aparts the the stretching all the prehab you can think of but he didn't really get back to a place where he was able to actually go as hard as he wanted he wasn't actually able to put on the strength put on the Power he wasn't

actually able to go play pickup games of basketball and be a killer like he used to it wasn't able to go out and Sprint uh he wasn't able to do these things because he didn't go deep enough into his movement mechanics he wasn't able to actually rewire his movement patterns so that when he went to go do these things all of this training all of all of this sprinting jumping all of those things he wasn't really operating with that balance of muscle tension through his body that is truly protecting the joints once you master that

you're literally able to go out and do your sport and you just notice that movement is more fluid and your body just feels way better and like I said any negative symptoms are just melted away literally because you have this natural operation of your body This na your body is essentially operating how it's designed to and the beauty is is that this can be adjusted appropriately for any of your goals whether your goal is hypertrophy or you just want to uh be stronger or you just want to put on power you can make small adjustments

to variables like rest time the number of reps and obviously your diet if it involves putting on mass or cutting weight um you can alter those things to basically overcome any plateaus and shoot yourself towards any goals so no matter the specific goals that you want to reach these three main pillars are going to be the foundation that allow you to perfect your posture and your movement mechanics and thus permanently eliminate any kind of pain tightness or recurring injury so I'm going to get into it pillar number one is to move by feel not by

thought so there's two camps of people here one Camp will completely check out and they're just focusing on getting the exercise done just repping it out yeah dude I got 12 reps of this like you know like that kind of dude um and maybe there's a couple cues they they'll pay attention to I'm obviously uh exaggerating a little bit um but then the other Camp overthinks their movement and they might be really technical they'll think about oh I gotta fire my glutes I got to fire my hamstrings I got to make sure this is straight

and that is operating the way it should be uh and that great I love when people really are detail oriented about their movement but that's the first step you first need to internalize it logically but then you need to get out of your head and into your body unless you want to be a robot unless you want to move super robotic you got to be able to dissociate from what's going on in your head and to actually feel it inside of your body if you really want to re wire your movement you need to tap

into your body's proception that is body awareness what I'm just mentioning about being inside of your body when you actually tune into those different Sensations in your body like the pressure through your feet like tension uh that that you feel in your muscles like even pain you gain access to a ton of data that'll guide you towards better movement and because most people tend not to lean into those feelings they never get the right information to actually optimize their movement so they stay stuck in the same patterns all the time on the other hand Elite

athletes have an extraordinary ability to pay attention to what's going on within their body and as a result they're able to perfect their Sports specific skills so you can develop this same ability to not only get better at your sport but also iron out the inefficiencies in your movement that are causing pain and all these other issues it all starts with just tuning out the distractions and directing your attention to what's going on within you within your body as you move things like again weight distribution through your feet or how you're dispersing load even through

both legs is one side more holding more of the weight than the other or even more Nuance details like the pressure through your pelvic girdle just shifting your attention to these details will start to build up a profound comprehension of your body and this is the foundation for making some permanent changes to your body's alignment and movement so that's pillar number one tapping into your propri reception moving by feel not by thought pillar number two is full body training most most people work individual muscle groups at a time and have specific days focused on each

group you know the classic Push Pull leg split but real life movement and sport do not isolate muscle groups in this way instead your entire body is recruited to execute any movement pattern and so if you want to feel good and perform well in more practical context you need to train with a full body body approach this is twofold on one hand you train multiple patterns that span the entire body within every individual workout but more importantly on the otherand within every singular exercise your intent is to create full body tension so that your body

fires from head to toe it doesn't matter if you're just doing pull-ups the core should be engaged and the ankles should be actively flexed so that your tension is dispersed evenly throughout your body like go go try a pull up right now dors Flex the ankles hard that means bringing the toes up to the shin do that hard feel your core engage and then do that pullup and see how much more engaged your entire body is and how much more effective the upper body mechanics in that pull-up bar you'll probably get into your lats a

lot better you'll probably feel new engagement through your upper body that you weren't feeling before tensioning your body in this way will actually improve the mechanics of the joints that are primarily working in any movement and again training like this is much more specific to activities like you know jumping sprinting throwing where the goal is actually to recruit every single muscle fiber uh in in order to execute the movement so I'll share my screen real quick here and show you here this is me executing and I'm doing it and you can see how engaged even

my hands are you can see my face grimacing you can see my feet really grabbing the ground like that or maybe you can't because this uh play bar is in the way but basically you have fasal connections that run all through your body and most of them will end in your hands and your feet so doing things like really gripping the bar or the Implement that you're using doing things like really first off being Barefoot or using minimal shoes at the least and really making sure that your feet and your ankles are aligned properly and

that your feet are nice and active on the ground that will translate to proper firing up the chain of your body more proximally closer to your Center so your core your glutes your hips all of those things will fire better and operate how they were designed to operate when the hands when the feet when even your face is holding the tension is just is the tension is being dis first through all of those different places so I can't tell you guys how much how key that is that really if I had to choose one of

these principles it might be this one right here for you to take and run away with in whatever exercise that you do uh that's a whole another story that might be another video but that is pillar two right there is to really engage the entire body full body training not just in the workout itself so yes I want you to train upper body train lower body train a bunch of different patterns in One Singular workout but also within exercises in those workouts even if it's an upper body movement engage the lower body even if it's

a lower body movement make sure you engage the upper body and think about good posture good alignment through the whole chain that's number two now finally pillar number three hope you guys are still following me because this one is crucial you can apply this to even the stuff that you're doing right now without even knowing about the fundamental patterns that I usually have people doing you can just apply pillar number three and you'll see a lot of games that being said applying those within the fundamental patterns probably again another video because this one is already

getting pretty long uh but without doing without knowing any of the exercises any of the patterns that I use with my clients you can take this pillar and apply it to whatever you're doing in the weight room right now and it will really be the magic sauce that brings everything I just spoke about together so most people are overly concerned with the concentric portion of a movement right but the excentric is where the bulk of the benefits lie so whether you want to increase muscle mass research shows that eccentric contractions promote Superior increases in muscle

mass compared to isometric or concentric contractions if you want to get stronger research also shows that eccentric exercise stimulates significantly more strength gains than the concentric if you want to be more explosive just like cocking back a slingshot perfecting the stretch will cause a more forceful full and precise recoil think about going down to the bottom of the trap bar squat just like I just showed you you're coiling everything up so that once you're at that bottom position you just have to let go and your body just explodes up it's literally like a slingshot and

so if you also want to become more resistant to injury most injuries happen within that eccentric loading so strengthening the Ecentric contraction is a no-brainer here as well all of this yet The Eccentric is often an afterthought and many people lack any kind of control in this portion of the lift they'll just bounce the weight off their chest they'll just kind of lift everything with momentum whether it's rows its presses whatever you go to any LA Fitness or any Planet Fitness whatever your local uh cheap gym is and you'll see people doing this you'll see

people lifting there might be the the 1% in there that's really controlling every single inch of their lift but most people are not paying attention to this and feeding back into pillar number one eccentric isometrics actually enhance your body's proceptive abilities when your muscles are in this stretch position so for instance the glutes the hamstrings stretching well the glutes the quads mainly stretching as you're getting down into the bottom of Squad those muscles are going to send a ton of feedback to your nervous system about the joint positioning about the tension through your muscles so

by spending more time in that eccentric phase you give your body the opportunity to self-correct its mechanics and optimize its movement so that's pillar number three is eccentrics focusing on that eccentric portion of the lift I have all my clients do Ecentric isometrics so basically that's what you saw again in that trap bar squat video slow to the bottom about three four five six seconds even sometimes pause at that end range of motion which will a lot of times if not always be 90 degree joint angles when you take into into consideration the proper spinal

positioning core engagement all these higher level principles that I just told you about again uh that's probably for another video but stopping at that end range holding that for about two three 4 seconds whatever makes sense or whatever is programmed for you and then shooting up to the top so really performing that concentric in an explosive manner that is honestly a GameChanger that has really changed the game for my training it's helped me become more explosive helped me become stronger in a way that I never was even when I was lifting super heavy weight not

really focused on The Eccentric and most of all it's really just injury proof my body this of course along with really paying attention to these biomechanical principles that are just really important to understand throughout these movements but Ecentric isometrics have been super super key for me and all of my clients so that's it guys those are the three pillars seriously just apply these to the training you already do and you're going to see some crazy benefits but if you do want my help to actually do your programming for you and make sure that you're doing

these movements correctly hold you accountable to make sure that you're staying consistent I know a lot of you that probably won't be a factor so more importantly making sure that I give you feedback on how you're executing each movement making sure that you have a clear progression to not only fill the gaps in your foundation but to also Excel and build on top of that Foundation the strength the power the size the whatever gains you want being able to have a program that actually gives you a very clear understanding step by step of how to

get to where you want to go if you want my help with that then book a call down below we'll chat it up we'll see if this would make sense to partner up and we'll just see where you're at what your specific situation is and see if I could possibly help so if that sounds like something you want to do and you're ready to just cut this learning curve down to a fraction because you're working with somebody who actually has been through this and has actually gotten results for hundreds of other clients then book a

call down below and we'll chat it up to see if it's a Fit until the next one I'll see you guys on the other side