Mike Fitch on Hand Balancing - Legendary Strength Podcast

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    12-May-2015

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In the newest Legendary Strength podcast I had a chance to talk with Mike Flitch from Global Bodyweight Training about improving your bodyweight training as well as hand balancing. Some of the main points covered in this podcast episode include: - Various Styles in Hand Balancing Training - Neurological training - Keep still, become fluid and strong - How to master both Slow and Fast motions - Why is bodyweight training one of the best ways to master movements - Open Practice Time vs Skill - Crossing Disciplines and its value - And much, much more! Mike Flitch recently released a DVD on Hand Balaincing which is pretty amazing, covering many exercises in four disciplines of hand balacing. Not to mention that all of these are profesionally shot workouts which will keep you busy for many years. Another good thing is that you'll be getting $10 off on his newest course if you use promocode "LOGAN14" during the check out. Moreover, you'll get an awesome bonus if you get a copy through the link below and forward the receipt to logan@legendarystrength.com . Just make sure to mention which one of my hand balancing ebook you want for FREE! Secrets of the Handstand Hand Balancing Made Easy Walking and Jumping On Your Hands How to do the One Hand Handstand Click here to grab a copy of Mike's video plus the bonus - http://legendarystrength.com/go/gbt-hb/

Transcript

1.LegendaryStrengthPodcast MikeFitchonHandBalancing GetthispodcastoniTunesat: http://legendarystrength.com/go/podcast Logan:Welcome!LoganChristopherherewiththeLegendaryStrengthpodcast.Ivegotanexciting interviewforyoutodaywithMikeFitchofGlobalBodyweightTraining.Thanksforjoiningmetoday, Mike. Mike:HeyLogan!Thanksforhavingme,man!Itsalwaysapleasuretogetonthephoneandtalktoyou foralittlebit. Logan:Yeah,absolutely.ForthoseofyounotfamiliarwithMike,herunsGlobalBodyweightTraining.com whichImhappytosayIhadahandinhelpingtogetstarted.Heprovidestonsofawesomeinformation obviouslyonthetopicofbodyweighttraining.Hesrealbigwiththeideaofanimalflow.Welltalkabout thatalittlebitwhicheveryoneinbodyweighttraininghasdoneanimalmovementsbeforebuthe broughtininfluencesfrombreakdancingandsomeotherfieldstoreallycreatesomethingnewwithit, whichhasbeenawholelotoffun.Butthemaintopicthatweregoingtobetalkingabouttodayishand balancingandonceagainbringingininfluencesfromdifferentareasofhandbalancingandhowtoreally putthatalltogether.SoMike,forpeoplethatarentfamiliarwithyou,canyougivealittlebitof backgroundinformationonhowyougotstartedinthisfield? Mike:Yeah,absolutely.Well,goingbacktowhereIstartedwithfitnessandexerciseandkindofgive somebackgroundbeforewegetuptothethingsthatImdoingnow,itssomethingthathasalways beenapartofmylife.Igotintofitnessoratleastliftingweightswithmydad.Hewasabiginfluencein mylifeasfarashealthandfitnessgoes.ThenwhenIwas17,18yearsold,ImovedtoLAfreshoutof Copyright 2014 LegendaryStrength.com All Rights Reserved 2. Kentucky.Iwassointotoreallytryingtolearnmoreaboutfitnessandmoreaboutweighttrainingand thethingsthatIhad. Atthatpoint,IhadexposuretoothatIdecidedtohireatrainer.So17,18yearsold,hiredatrainerand thisguywassoabsolutelyinfluentialinmylifeasfarasjusthiswillingnesstogiveinformation.Iwas blownawayandIwantedmore.WithinayearafterworkingwithhimIjustfinallyknewdecidedthisis whatIwantedtodo,thisiswhatIwantedtodo.Iactuallystillkeepincontactwithhim.Hesnowa doctorofChinesemedicine.Heskindoftakinghiswholejourneytoawholeanotherlevel. Anyway,Ispentthelast15yearsasatrainerinthehealthandfitnessindustryandthemajorityofthat timejustobsessivelygatheringinformationaboutdifferenttrainingstylesanddifferentphilosophiesand reallygettingintodifferentgurus,ifyouwill,butjustexploringallthesedifferentavenuesoffitness. EventuallyIkindoffoundmyselfaboutthreeyearsago,alittlebitmorethanthatnow,Ifoundmyself whereIwasjustliftingalotofweights,man,andallIwantedtodoisjustliftweightsandjustbejacked up.Basically,afterawhileIwas50poundsheavierthanIamnowandIjustfeltawful.Ididntfeelwell.I didntmovewell.Ialwayshadsomekindofachesandpainsandstuffgoingon.AsmuchasIknewabout properperiodization,bodymechanics,anatomy,movement,thingslikethatafterawhileIknewthatI neededachange. SowhatIdidwasIjustdecidedtoputdowntheweightsaltogetherandonlystudybodyweight discipline.Sothiswasat30yearsold.Idecidedtokindofcheckoutgymnasticswhichledtoparkour, whichledtocircusartsandhandbalancing,andtheneventuallybreakdancing,whichwashumbling,not beingmuchofadancermyselforhavingmuchrhythmotherthanplayingguitar.Soitjustreallyopened upmywholeideaofwhatathleticismwas.IhadallthesenewtoysandIjustgottorealizethatthere weresomanydifferentwaysthatIcouldputmyfocusintotrainingwhereIwasjustreallybadatalotof things.AsmuchasIthoughtthatIknewaboutmovementandaboutperiodization,programmingand resistancetraining,IjustrealizedthatIwasjustintheinfantilestagesofwhatnowIunderstandfitness tobeorhealthtobe. Soitwasjustthishugejourney.Itwassoexplosiveformeasfarasjustchangingmyoutlook.Thats whereIreallystartedGBT.Idecidedokay,wellIreallywanttosharethiswithotherpeoplebecauseit wassoimpactfulinmylife.ThatswhyIstartedGlobalBodyweightTrainingandthatswhenIreached outtoLoganChristopher.IbarelyknewhowtoturnonmycomputersoIneededsomehelp.Imareally bigfanoftheideaofifyouwanttolearnsomething,youfindacoachandyoupaythemwhattheyre worth,youjustbecomeastudentandyoujustabsorbasmuchknowledgeaspossibleandthatswhatI didwithyou.YouhelpedmealotandIalwaysgivecredittoyouwhenItalktopeopleaboutstartingan onlinefitnessprogramoranonlinefitnesswebsiteorwhateveritwas.Soagain,thankyou,myfriend! Logan:Yourequitewelcome.AndIhavetosayitsnicetobeabletopointtoyou.Youredefinitelymy mostsuccessfulstudentandthosearegood.Thecreditallgoestoyou.Youreactuallytheonethattook actionandranwithitandtoseehowfaryouvegonewiththedifferentthingsisamazing.Copyright 2014 LegendaryStrength.com All Rights Reserved 3. Mike:Well,thankyou.Thecoolthing,andyouandItalkedaboutitbefore,butitsjustthatideaof werealwaysateacher,werealwaysastudent.Ifweopenourmindsandwecanjustexcelandjust gatherinformationfromdifferentpeople.NowImkindofdoingthatforotherpeopleandgivingthem myexperiencewithcreatinganonlinepresenceandrelayingsomeoftheinformationthatyouvegiven meandthensomeofthestuffthatIjustpickeduponthelast,Iguess,threeyearsorsonowthathave justbeenkindofdevelopingGBTandanimalflow. Logan:Thatscorrelatedwiththetrainingaswell.Therearesomanypeopletolearnfrom,somany differentdisciplines.Youcanbothbegivingcoachingandlearningfrompeopleandbeteachingother peopleatthesametime.Infact,thosereallygohandinhand.Ifyouwanttogetgoodatsomething, teachingisthebestwaytodothat. Mike:Youreabsolutelyright.Ivehadtheopportunitytogoaroundandteachalotofreallyfantastic coachesandfitnessprofessionals,teachingthemtheanimalflowworkshopsotheybecomeAnimal Flowcertified.Man,justgoingandteaching,IlearnmoreabouttheprogrameverytimeIteachit.Ilearn moreabouttheprogrameverytimeIworkwiththesenewstudents.Ithinkwhenwestoplearning, werejustdead.Whenwethinkwehavenothingmoretolearn,Ithinkthatswhenwejustreallystart toregress. Soitsbeenreallypowerful,justhavingthatopportunitytogoaroundandworkwithpeople.Andeven thoughImrepeatingsimilarinformation,IreallydogettolearnsomethingneweverytimebecauseI gettowatchpeoplemoveandexploretheirownbodiesandthingscomeup,questionscomeup, feelingscomeup,andthenwegettoaddressthose.Sometimes,peoplewillbringupreallyinteresting pointsthatwellgettokindofdiveintoalittlebitsoitsjustagreatexperience. Logan:Someofyouweretalkingaboutalittleearlierthatyouvehaddoneallthispreviousweight trainingbutbodyweighttraining,thatsreallywhereitsortofopenedyouuptothesewholenewareas andrealizedhowlittleyouknewaboutmovement.Idefinitelylikeusingweightsandstillusethem regularlyawholebunchbutreallybodyweighttrainingissomethingthatIalwaysreturntoifnot somethingImalwaysdoingregularly.Idofindthatreallybecausethetoolsthatyoureusingisyour body,youreallygettoexplorethatwholeideaofmovementsomuchmoreandthedisciplinesyouwere talkingaboutandthestuffthatweregoingtotalkabouthere,justhowdeepyoucangowithit.Its trulyanamazingthing. Mike:Youreabsolutelyright.Itsoneofmyfavoritetopics.Itsnotonlymovementbutalsojustthat wholeideaofselfmasteryandskillspractice.Imeanitsjustsuchahuge,hugethingandwhenpeople kindofevenbegintostartflirtingwiththatandstartexperiencingthatonaverybaselevel,justforan exampleinouranimalflowworkshops,weusuallystartpeople,oneofthefirstthingsthatwellstart withisbasicallyjustcalledastaticbeast. Inourstaticbeast,itsthefourpointsofcontact.Itslikearegularquadripedalmovement.Theknees areaboutaninchabovetheground.Wegothroughtheseseriesofactivatingthedifferentsectionsof thebodyandthenwejusthavethemholdthisisometricpositionfor30secondsandman,justtosee Copyright 2014 LegendaryStrength.com All Rights Reserved 4. someoftheseguysandgalswhoIhavespentsomuchtimeliftingweightsandusingexternalloadsto reallyputthemselvesinaclosedchainenvironmentlikethatwheretheirentirebodyhasto communicateanddoitinawaythatsseeminglyeasybutitcanbesoabsolutelychallenging,its incredible. Andjustgettingpeoplebackinsideoftheirbodiesandallowingthemtoconnectbecauseletsfaceit, man,somanypeoplejustwalkarounddisconnectedfromtheirbodiesallthetime.Withbodyweight trainingandthingsthatfallunderthatumbrellaofselfmasteryandskillspractice,youhavetobe conscious.Youhavetobeaware,youhavetobeconnectedanditreallyforcesthatpersontocome backinsideoftheirbodyanditgivesthemaverygoodideaofwhattheyrewillingtodotoachievea specificgoal. Logan:Yeah,absolutely.Thenifyouliftonelimbwhileinthatmovementthenyouopenedupawhole newworldofdifficulty. Mike:Exactly.Now,youvegotarotarycomponentthatyoureaddingtothebodythatshowsup everywhere,sofromthehandpositionthroughtheelbowthroughtheshoulderthroughthe scapulothoracicjoint,throughtherestofthelumbarspine,intotheSIjoint.Yourentirebodyisfighting nowthisrotaryaspectanditsjustsomethingassimpleasthat.Peoplearelike,man.Itsalmostlikea magictrick.Itslikewait,howdoesmyhandfeellikeitweighsathousandpoundsnow? Logan:Yup.Soletsdiveintotheareaofhandbalancing.Youknowalotofpeople,oncetheygetstarted withbodyweighttraining,theygetsomeprogresstheyendupdoinghandstandsagainstthewalland thatleadstohandstandpushups.Thenformanypeople,theystartthinkingoftheideaofdoingthefree standingskills,holdingthehandstand,doingfreestandinghandstandpushups.Wasthatsortofhowyou gotstartedwithitorwhathappenedforyou? Mike:Well,Ihavetoagaingiveyoucreditforyourinfluence.IhavebeencheckingouttheLostArtof HandBalancingforquitesometimeandIthinkthatsactuallyhowIeventuallyfoundthatyouwere doingcoachingasfarasdesigningthewebsiteorputtingtogetherawebsite.Again,givingyoupropsfor beingkindofoneofthepioneersinputtingoutinformationouttherethatwasbasedonhand balancing,whichisaveryspecificskill.Ithinktherearealotofpeoplethataredrawntothatbecause itsoneofthosethingswherelook,everyonewantstobeabletodoahandstandandbeabletoreally nailitandjustwalkitout.IthinkitsoneofthosekindsofsecretgoalsortalentsorskillsorwhateverI thinkthateveryonesomewherereallywantstobeabletodo,whetheritstowinabarbetortojustpull itouttokindofshowofftheirskillsability.Butwhateveritmaybe,Ithinkitreallyisjustsomethingthat alotofpeoplereallywanttolearnandtheywanttomaster. Ivehadthisverylonginteresting,sometimesvolatile,relationshipwithhandbalancingbecauseitreally isanelusiveskill.Idontknowifyoupeoplerealizejusthowmuchdedication,disciplineand commitmentgoesintoreallybecomingevenamoderatetoefficienthandbalancer.Sofrommyown handbalancing,itwassomethingthatrightawayIwasdrawnto.Rightaway,assoonasIstartedmy practicedownthewholebodyweightdisciplineroad,thehandbalancingreallyjustconnectedwithme. Copyright 2014 LegendaryStrength.com All Rights Reserved 5. ItwassomethingthatIreallywantedtolearnmoreaboutandIwouldspendthenextcoupleofyears andstillwillcontinuetospendthenexthowevermanyyears,hopefullyuntilthedaythatIdie, practicinghandbalancingbecauseinmyopinionIfeelliketheresjustnolimit.Imeantheresnopoint whereyourejustlikeallright,Iamthemasterofthat.Imgoingtomoveontosomethingdifferent. Logan:Right.Yeah.Itcangosofar.Thatsaninterestingthingaboutbodyweighttrainingreallysincethe sortofweightisstaticandyourownbodyweight,yesyoucanplaywithleverages,butasyoupursue higherlevelsofstrengthwithbodyweighttrainingitreallydoesmovemoreandmoreintoaskilled territory.Handbalancingisjustaoneareawherethatstruebutthereareseveralotherdifferent gymnasticstrengthfeatsbuttheskillworkbecomesevenmoreimportant.Likeyouresaying,itisavery difficultareathatsomeofthechallengeinwhatmakesitmoreofanachievementwhenyoucanfinally pulloffsomeskillsthatyouvebeenworkingonforalongtime. Mike:Absolutely.IalwaystalkaboutmyworkshopsandIdecidedIdontwanttodiscreditweightlifting atallbecausetheresobviouslyahugeskillcomponenttoweighttraininganditssomethingthatIused foraverylongtime.Currently,Ihaventtouchedanexternalloadinthreeyearsandallthatisjustmy ownjourney.IknowhowmuchIenjoyedthepracticeofbodyweighttrainingandIreallyseeitasa practiceasIthinkmostbodyweightpractitionersdo.Everyday,wecangetalittlebitbetterandIthink itsjustthatfocusandthatdetermination,thatcommitment,understandingprogressionand understandinghowtoalterormodifyleverage,andhowsomethingthatseemedimpossibleatoneday maybethreemonthslateritsjustyourwarmup.Itssuchaprogressiveskillandthatswhenweget intothatwholeideaofskillbuilding. Ialwayssaythecoolthingaboutbodyweighttrainingisitisapracticethatwecandofortherestofour lives.IwanttolevitatewhenIm70.IcantrememberwhenIwasweighttrainingalotputtingfive poundsonmybenchpressbutIllneverforgetthedaythatIgotmyfirstmuscleup,ormyfirsthuman flag,orthefirsttimeIreallylockedinaflatbackorhollowbodyhandstand.Justthosethingsitslike man,justthelevelofaccomplishmentandgratificationthatyoucanexperience,itsundeniablehow potentitcanbe.Evenjustwithhandbalancingandwiththevideo,whenIfirststartedhandbalancingI learnedanarchedbackhandbalanceandthatwaswhereIbecamecomfortablewith.ThenIhada gymnasticscoachwhochallengedmeokay,whydontyoutrytoreprogramandlearnmoreofaflat backorahollowbackorahollowbodyposition?Justretrainingthattookmesolongitwasso frustrating. Logan:Yeah,thatsahumblingexperience.Iveworkedtowardsastraighthandstand.Yeah,itsamuch moreadvancedskill.ThatssomethingIliketotellpeople.Ifyourejusttryingtodofreestanding handstands,youcangowiththearchedback.Itreallyisaneasierskilltodo.Buttherearedefinitely benefitsyougetwhenyoucanmasterthatstraightbodiedorgymnasticposition. Mike:Yeahandtheneveneventuallygettingtothepointwhereyoucanalternatebetweenthetwoand youhaveallthesedifferentbodymanipulation,thingsyoucandowhileinyourbalance.ButIgottotellyouevenfromthetimethatweshotourhandbalancingvideoandevenjustgoing Copyright 2014 LegendaryStrength.com All Rights Reserved 6. backandeditingit,nowIcanseetheimprovementsthatIhavemadeinmyownhand balancingpracticesoclearly.Imjustlikeugh,sometimesImcringing,man,ifIcanshootthat againnow.ThenImsureIwoulddothesamethingfiveyearsfromnow. Logan:Iveseenpeoplethatyoulookatapictureandtheyreseeingaperfectlystraighthandstandline buttheysay,ohinthispictureitsfromayearlaterandjustseeitsthatmuchbetter,anaverageperson justlookingatit,youcouldnteventellthedifferencebutitreallycanbethesubtlethingsthatdomake ahugedifference.Itcantakethatlongtoreallygetthatpositionbecausethatsatrickypositiontohold. Letsjustputitthatway. Mike:Yeah.Justlikewesaidbeforeitcanbeaveryelusiveanimal.Somedays,especiallywhenyoure kindofinthatbeginningphasewhereyourereallylockinginthoseneuralconnectionsandthe neuromuscularconnectivityisonedayyoumayhaveit,twodayslateryoumaybeallovertheplace, especiallywhenyougetdowntoreallyfinetuningthosepositions.Youweretalkingaboutallthattactile responsescomingfromyourhandpositionanditsreallyaboutthekineticchain.Talkabouthow everythingisconnected. Imean,ifyouflexyourbigtoethatchangeseverything.Itreallygivespeopleagoodideaofhow everythinginthewholebodyiscompletelyconnectedandjusthavingallthatproprioceptivecontact andcommunication,andjustallowingyourentirebodytocreatethatcommunicationandcreatethat superhighwayofinformation,Ialwaysliketosay,itsanincredibleart.ItssomethingthatIjustrespect somuchandImstillcontinuingtolearnabouteverysingleday. Logan:Yeah.Soinyourvideo,whichIhadachancetoviewanditsawesomewegotsomuchstuff whatIreallylikeaboutitisyourenotjustcoveringonestyleofhandstands.Youtalkaboutthecurved versusgymnasticbutreallyyoubreakitupintofourdifferencesetsthegymnastic,parallettes,pbars andbreakdancing.Idlovetoknowyourthoughtprocessandhavingthesefourdifferentareasand reallyhowdoyougoaboutcombiningthem?Orwasitreallylikeyoupracticethisalittlebitthenyou movedontothisnextarea?Howdidyougoaboutthat? Mike:WheneverIstartgettingintothedifferentbodyweightdisciplines,inmyownjourneywhenIwas learninggymnasticsandthenIwaslearningparkourandthenswitchedoverintobreakdancingandthe differentstylesofbodyweightdisciplinesiswhenIrealizedjusthowtheyallintegrateintoeachother andeverybodyweightorbodydisciplineabsolutelymatchesup.Theyallintegrateintoeachotherand theyallabsolutely,inmyopinion,complementeachother.Eventhoughwetalkedaboutearlierhow whenyoulearnonestyleandthenjustretrainingthatngramorthatprogramcantakequiteabitof time. Butitsfunnyhowpossessivepeoplegetaboutstyles.No,thatfield,thatsthisandthatsthat.Well,its allmovement.Itsallpositiveanditsallbeautifulanditallshouldpromoteeachother.Verysimilarwith theanimalflow,wheretheanimalflowisacombinationofideasandphilosophiesandmovementlinks thatyouwouldfindinthesedifferentdisciplines.IexperiencedthatsamethingwhenIwasgoing Copyright 2014 LegendaryStrength.com All Rights Reserved 7. throughthedifferentdisciplines,seeingjusthowsimilartheyallwerebutthentheveryintricateand verydetailedwaysthattheywerealsodifferent. Soyoumayseesomeonewhosveryaccomplishedatgymnasticsstylehandbalancingbutthentojust challengethemwithsomethingthatsevenalittlebitlooserandmaybehasalittlebitmoreflare,like breakdancingorhasalittlebitmoreselfexpression,itopensupthiswholeworldwhereitjustreally bringsfunbackintotheequation.Thenitreallygetsintothatwholeideaofjustmultidisciplinary.So maybeoneday,youfeellikepracticingmorebreakdancingstylehandbalancingandcreatingkindof flowsfromonebalancetotheother,whereasanotherdayImaypracticeamuchmorestrictform gymnasticsstylehandbalancing,oronedayyoureoutattheparkandyouwantedtodecidetostart doingsomeparallelbarwork. ButIjustwanttokindofgiveeveryonetheopportunitytoseeallthosedifferentstylesandjusttrythem out.Somaybeyoureanaccomplishedhandbalanceratgymnasticsstylebutmaybeyouveneverhad anyexperiencewithbreakdancing.Soyoucantrythatout.InthevideoyouknowthisIbringinmy owncoachesandjustlikeImentionedbefore,Imahugefanofusingcoachesandjustlearningfrom otherpeople.SoIbringthecoachesbackinandallowthemtodemonstratealotofthemovements becausetheyreataveryhighlevelwithineachoneofthosedisciplines.Justtobringthembackinand makesurethattheinstructionisperfectandmakesurethatwehavetheexpertinthatfieldIthinkis reallycool.Again,Ijustthinkthattheyreallyallcomplementeachotheranditjustopensupthe possibilitiesforsomeonewhomayhavejustonlyexperiencedonestyle.Justliketheanimalflow,just likethehandbalancingDVD,itsallintegratedanditshouldallbeintegrated.Thereisnotonestyle, thereseverystyleandtheyreallgood. Logan:Yeah.TheresdefinitelygoingtobesomethingforeveryonebecauseIdontthinkpeoplereally haveexperiencedallthedifferentstylesinthere.IknowIvedonedefinitelysomegymnastichand balancing,parallelbars,alittlepbarbutIreallyhaventdonebreakdancing.ForawhileIthoughtyou knowthatssomethingIshouldgetintoandstartexperimentingwithandwithyourDVDImgoingto haveagoodplacetostartworkingonthosefreezes.Justgoingthroughit,youvegotgoodprogressions goingthroughthedifferentmovementssoitsgoingtobefuntopractice. Mike:Yeah.Iwouldloveforyoutopostsomevideosofsomeofyourprogressorsendthemtomeor whateveritmaybebecauseagainwereallywanttoshowinthisvideohowanyonecangofromhaving zeroexperiencewithhandbalancingtoworkingtheirwayuptosomeofthemoreadvancedmoves,or multidisciplinarysonowtheyremovingacrossdifferentavenuesofhandbalancing.Itreallyisabout buildingthefoundationandthenprogressingbecauseessentiallythatswhatbodyweighttrainingis.Its progressingorregressingandthenspendingtimeinallowingthatadaptationprocesstotakeplace. Ithinkforalotofpeople,werealwayssoeagertojumptothenexttopicortowanttogoallthewayto thehardestvariationthatweforgetjusthowpowerfuleachoneofthosestepsplayintheoverall progressionandtheoveralldiscipline.Thatswhywetrytogetasdetailedaspossibleaboutjustbuilding thefoundation,thenworkingoffofthefoundationandthenjustmovingyourwayup.Andwedont evenmentionalotofreps,numbers,orsetnumbersorevenstaticholdtimesbecauseImahugefanof Copyright 2014 LegendaryStrength.com All Rights Reserved 8. yourbodywilltellyou.Ifyoulistentoyourbodyandyouwatchyourbody,yourbodywillgiveyouthe bestfeedbackknownandevenespeciallyvideotapingyourselforhavingsomeoneelsetheretowatch youaswell.Butyouknowitallgoesbacktothatideaofselflimitingexercise.Assoonasformbeginsto breakdown,yourenowcreatingafaultypatternandyoujuststop.Thenyouallowyourselfampletime torestandthenyougiveitanothershot. SoImabigadvocateofthatideathatourbodiesarereally,reallyourbesttrainerssoassoonasform breaksdownyoustopandyouallowyourselftorestandthenyouprogressoryoucontinuetoprogress. Thatsalwaysmymessagejustslowdownandenjoythejourney.Youllgettothatpoint.Youllgetto thecoolstufflaterbutyouhavetobuildthefoundationfirst. Logan:Yeah,absolutely.Iknowthisisalwaysachangingthingbutcouldyougivepeopleanideaofwhat yourpracticelookslike? Mike:Yeah.LikeImentionedbefore,Ihaventtouchedaweightinthreeyears.Again,Ihavenothing againstweighttraining.ItsjustIfeelliketheresstillsomuchthatIwanttolearninmyownbodyweight practicethatImjustreallyfocusedonthatatthispoint.Soitdependsontheday.LetssayifIhavea daywhereImnottravellingontheroadquitesomuchorImayhavealittlebitmoretime,inthe morningmaybeIlldomyskillspractice. Maybeinthemorning,Illworkonalotofthestaticsormyhandbalancingprogressions,evenmaybe someoftheaerialstuff,ormaybemyanimalflowpracticebutImreallyintokindofsettingasidetime forskillspracticeandthenlateronworkingonmoreofmybodyweightresistancetraining.Thenmaybe lateritsmuscleups,oritsahandstandpushups,oritsaplanchetraining,oritssinglearmpushups, pistolsquats,whateveritmaybe. Butusuallyeachday,Illhaveafocussowhetherthatsonedayitshandstandpushups.ThenusuallyIll dosomesortofcircuitwithmytrainingsoIllhavethehighskillorhighneuraldemandexercisefirstand thenasneurologicallyIbegintofatiguethenIllswitchtomorekindofbasichypertrophy.Ialwayslike tocallitkindofregressiveorcumulativetraining.Withregressivetraining,whatIlldoisasIbeginto fatigueletssayinaskillmovementthenIllimmediatelyregresstothesamepattern,butletssayits goingfromfreestandinghandstandpushuptowhereasassoonasformbeginstobreakdownthen maybeIllmodifyitandcontinuetoconditionbydoingapike90handstandpushup.SoIlljustkindof performtheseregressivesetswhereIllstartwiththehighestneurologicaldemandingexercisesfirst, thenasIfatigueIllcontinuetheconditioningbygoingintoamuchmoreregressedexercisethatsstill withinthesamepattern. OriftheressomethingthatImreallyfocusingon,thenIlldowhatIconsideraccumulativetraining. Letssaysomeonesjuststartingoffandtheycanonlyperformoneperfectfreestandinghandstand pushup,thentheyperformthatoneperfectfreestandinghandstandpushupthenmaybetheymoveto anotherexercise,comeback,andperformtheirotherperfectfreestandinghandstandpushup.Maybe goanddosomejointmobilizationworkandthencomeback.Sotheyrebasicallyaccumulatingthese Copyright 2014 LegendaryStrength.com All Rights Reserved 9. perfectreps,stillkeepingtheirneuromuscularsystemfresh,stillnotgettingtothepointwheretheyre fatiguingsomuchtowheretheyrecreatingfaultypatternsorngrams. Soagain,nomatterifitsinthesamesessionorifitsdifferenttimesoftheday,Ialwaysstartwiththe skillstrainingfirst.ThenasIbegintofatiguethenIreallystartaddinginthelessskillchallengingorthe lessneuromuscularchallengingexercisesandIreallystartincreasingtheconditioningorthe hypertrophystylemovementsthatarestillwithinthatsamepattern.Soeveryday,Ihaveafocusinmy trainingbothwithskillpracticeandwithjustletssaystrength,hypertrophy,progressivebodyweight training.ThenIllsprinkleinfloworIllsprinkleinpistolsquattrainingifImalsodoingplanchework. Butthatstheidea.WheneverImfresh,IstartwiththehighestskilldemandandthenasIfatigue,I reallystartkindofaddinginorkindofblendinginmoreregressedversionstowhereIcanreallystart workingonconditioning,musclebuildingandstrength.Soitsalwayschanginganditalwaysdependson whatmybodystellingmethatday. Logan:Right.Soyouretrainingprettymucheveryday? Mike:Yeah.Forthemostpart,Itrainprettymucheveryday.Itakeaboutonedayoff.Ihavethiskindof thingwhereIalwaystrytofocusonthesethreeverybasicthingsbestill,befluid,bestrong.Eachday, Itrytohitthosethings.Mystillnesstrainingmaybemeditationoritmaybestaticholds.Thenmy fluiditytrainingmaybeanimalflow.Itmaybetoprockfrombreakdancing.Itmaybejustcircularjoint mobilization.Itmaybejustbodyflow,notnecessarilyanimalflow.Andthenthestrengthcomponentis myprogressivebodyweighttrainingwhereImstilltryingtoincreasestrengthusingmyownbodyasthe resistance. SoIalwaystrytohitthosethreethingseachday.Maybeitsinthesamesession.Maybeitssprinkled throughouttheday.MaybeitsmorelikeofagreasethegroovetypeofthingwhereImhittingasetor acoupleofsecondsofstaticsinbetweendoingsomeotherwork.ButIjusttrytohitthosethreethings prettymucheverydayandthenItakeonedaycompletelyoff. Logan:Ilikethat.Bestill,befluid,bestrong. Mike:Yeah. Logan:Makesalotofsensetome. Mike:Yeah.ThatwaskindofoneofthoseepiphaniesIhadwhenIwasinJapanandIhadalotof opportunitytospendwithanimalflowwhileIwasthere.ImalwaysthefirstonetosayobviouslyIdidnt createanimalmovements.Theyvebeenaroundforthousandsofyearsbutittookmeaboutthree monthstocreatetheanimalflowprogram.Itstakenmeliterallyeverydaysincetolearn.Imcontinuing tolearnitandeverytimeIteachitIlearnmoreaboutit.Butthatkindofservesitspurposeasmy fluiditytraining.Somedaysitsanimalflow,likeIsaid,somedaysitsotherthingsbutjusthittingthose threethingseveryday,itjustkindofsimplifiedthingsforme.ItwaslikeIdonthavetodothistoday,I Copyright 2014 LegendaryStrength.com All Rights Reserved 10. donthavetomakesurethatIdothis.AllIhavetodoishitthosethreethingsandtheymaylook differentlyeachday.Itjustkindofmadesensetome. Logan:Iremember,IthinkitwasonInstagramorsomething,Istumbledontoavideoofyoursdoing someoftheanimalflow.Iforgottheexactmovebutitwaslikeundersplitstoascorpionswitch.You transitionedthespeedofthemovementandjustseeingthat,itwaslikeoneofthemostgracefuland fluidlookingthingsinthere.Soitreallydoesdemonstratehowdeepyoucangowithsomethingthat youknowonthesurfacecanseemfairlysimple,beitwiththeanimalflow,ofcoursewithhand balancingbutreallyanysortofbodyweighttrainingpracticeifyoutakethattimeandefforttogodeep intotheseexercises. Mike:Yeah,youreabsolutelyright.Thatwasanotherbig,hugecomponentthatIlearnedaboutthe animalflowpractice.WhenIfirststarted,itwaslikegofast,fastiscool,fastlookscoolandfeelscool. ThenonceIreallystartedtounderstandtheanimalflowpractice,Ireallystartedtounderstandthe importanceofslowflow,especiallywhenweretalkingaboutfindingthoseimbalancesinourchainand reallyworkingthroughtheimbalancesinsteadofjustkindofglazingoverthembecauseletsfaceit,our bodiesaremastercompensators.Theyrereallygoodatit.Theylldowhatevertheyhavetodotokind ofmimicthemovementthatwewantoutofit. Sojusttakingthetimeandslowingitdownandreallyunderstandinghowweconnecttothegroundand againkindofcreatingthatneuromuscularsuperhighwayofinformationandjustslowingitdown, slowingitdown,sothenaslowflowbecameabigpartofmypractice.ThenasIprogressed,thetempo changed,becameanotherhugecomponentofit.Thenitwasreallykindofwatching.Ialwayskindof likedtoequateittolikeaballoflight.Wheneverweretravellinginourflowsorwerecreatingaflow, itsalmostlikewatchingthatlittleballoflight.Sometimesitspeedsup.Sometimesitslowsdown. Sometimesitredirectsanditgoeshigh,andthenitdropsdownlow,andthenitrollsinonedirectionfor afewrolls,andthenitredirectstotheopposite. Ijustreallylikethatideaofshowingmaximumcontrolbybeingabletochangethetempo.So sometimesonemovementisreallyslowintoaloadandthenweexplodeoutofthatcoiledload.Then wecomebackandwedropbackdowntoaverycontrolleddescent,oreccentricrotation,orwhateverit maybe.ButthatswhereIreally,reallystarttounderstandthatflowprocess.Itdoesnthavetobefast anditdoesnthavetobeslowallthetime.ItcanchangeandIthinkthathassuchahighcarryoverfor athleticismandjustfunctionofdaytodaylife. Logan:Yeah.Iwouldsayinordertoreallymastermovement,youregoingtowanttohavecontrolover allsortsofdifferentspeedsfromnonmovingtoslowtofastandanywhereinbetween.Ifyoucanreally dothatthenIdsayatthatpointthenyourereally,amongotherthings,thatsgoingtogiveyoumastery ofthatmovement. Mike:Yes,absolutely.Absolutely.Thatshowsyourcontrol.Again,kindofgoingbacktowhatwe mentionedearlier,peoplealwayswanttogettotheend.Theywanttogettothecoolestpart.They wanttogettothepartof Copyright 2014 LegendaryStrength.com All Rights Reserved 11. Logan:Doingasmanyrepsaspossiblewhichisusuallydoneasfastaspossible. Mike:Right.Exactly.Andthentheymissthejourneyandthepowerisinthejourney.ThatswhyIalways tellallofourstudentsitslikeman,learnthestuffasslowandcontrolledaspossible.Onceyoudothat andyoubuildthefoundation,youcanalwaysspeedituplater.Speedingitupwillbetheeasypartbut learningitslowandallowingyourbodytocreatetheseverydeepandsolidngramsthenlateronyou cangoasfastasyouwant,andespeciallywiththeanimalflowyouthengettothepointtowhereyou canjustfreeflow. Thatswhenyoureallyhaveavery,veryfirmunderstandingofflowbecauseyoucanalmostturnoffthat consciousdecisionofwhereyournextmovementsgoingtobeandyoucanallowyourbodytojusttake overanditknowswheretogo.Youcancreatetheseverybeautiful,veryfluid,andveryseamless transfers.Ithinkthatswhensomeonereallygetstothepointtowheretheyreallystarttounderstand it. Again,allthesethingskindofcomplementeachother.Sothenyouaddinthehandbalancing componentandtheresahugehandbalancingcomponenttoanimalflow.Soevenjustbeingabletojust gofromsomeofthosemovementsintoahandstandorintoabreakdancingstyle,youllseealotof elementsofbreakdancingandregularhandbalancingandallthesethingsintheanimalflow,butjust beingabletotransferintoahandbalanceinallthesedifferentpositionsandthenallowthetransfer backdowntoafourpointcontactorwhateveritis,thatjustshowshoweverythingintegrates.Itall integrates.Itsallgood.Itsallgreat.Nooneownsit.Itshumanmovementatitsfinest.Wewantto move.Ourbodiesaredesignedtomove.Yeah,takeiteasy.Yeah,itmaylooklikethis,itmaylooklike that.Youknowwhat?Itis.Itspartofeverything.Thatsalwaysaninterestingconversationtohave. Logan:Thatbringsupaquestionfromme.Obviouslywhensomeoneisstartingout,youneedtopick specificmovementsorspecificholdsandtrainthosejustsoyougetusedtothem.Butasyoumove along,howmuchofyourtrainingwouldyousayisspecificallylikeokay.Imgoingtobepracticingthis movementtodayifitslikeasinglemovement?OrhowoftenisitImreallygoingtoexperimentwith startingwiththismovementbutwhereIcangofromthereversusothertimeswhenyoumightjustgo likeImgoingtoexploreeverything,justflowwiththemovement?Howdoesthatsortofbreakdown withyourtrainingpersonally? Mike:Ithinkitsalittlebitofboth.FromwhatIknowofwhatyouputoutthere,Ithinkyoualwayskind oflikedthatalmostchaosapproachtotrainingandreallylisteningtoyourbody.EventhoughIgoin withafocussolikemaybethatdayIhadreallyplannedondoingslowmuscleuptrainingasastrength skillprogressionandthenIwasgoingtokindofsprinkleinsomeplanchetrainingthatgoesalongwithit, Ialwaysliketohaveafocusgoingintoitbutthenasyouknowthatcantotallychangewhenyourbody startstellingyousomethingdifferent.Maybethatdayyourealizedthatitdoesntwanttodothatthat dayandmaybeitwillmorph. Butatthesametime,especiallywiththehandbalancetrainingandtheskillspractice,Ithinkyoureally havetobeprettyconsistentifyouwanttoachieveaspecifichold,aspecificmovementpattern,ora Copyright 2014 LegendaryStrength.com All Rights Reserved 12. progressivecalisthenicspattern,orwhateveritis.Ithinktherehastobesomeconsistencytoit.Ithinka lotoftimes,sometimespeoplegetsoexcitedtokindoftrydifferentthingsthattheyreonlyputtingin 10%oftimeintoaspecificmovementandthentheymoveontosomethingelse.Imabigfan,especially withthehandbalancingIknowinmyowntrainingthatIwouldalwayskindofhavetopullthereigns backandsaytomyselfokaylook,ifyouwanttolockinthismovement,putthetimeintoit.Really,really putthetimeintoit. Thenyoucanalwaysplay.Thenmaybeanotherdayitsmoreaboutplayinganditsmoreabouttryinga coupleofdifferentthings.Maybeyouvegotsometime,youwanttoputsomemusiconandyouwant togofromsomehandstands,too,andthenflowintosomethingelsethatjumpsupintoamuscleup.I alwayslikedthatideaofjuststringingthingstogether.IthinkIremembereitheranemailorsomething thatyousentoutwhereyouweretalkingaboutjustpracticingintheparkandsomekidsaskedyouif youwereaninja. Logan:Yup. Mike:AndImkindofthesamewaywhereIlikethatideaofjustalittlebitofeverything.Somedaysyou wanttogoinandyoujustwanttoplay.ButIthinktherestillhastobeacertainamountofcommitment andconsistencywhenyouretryingtonailaspecificthing,aspecificgoal.Ithinkitsreallygoodto dedicatesometimetothat.Evenifitsjustthroughouttheday,sometimesItalkaboutthatwithsome clientsaswell.Maybeeveryhourwhenyoureatyourdesk,youdecidetostandupandwalkovertothe wall,walkyourfeetupthewallandhold30secondsonawallassistedhandstand.Maybeyoudothat throughoutthedayandyoujustaccumulatetimethroughouttheday.Butyeah,Imafanofboth.Ima fanofthechaostheoryandafanofjustmakingsurethatyoustayfocusedwithyourtrainingiftheresa specificgoalthatyouwanttoachieve. Logan:Well,Ithinkthatsagreatanswer.Thatwillreallygiveyouthebestofbothworldsbecauseyou obviouslyneedconsistencytogetsomewherebutyoualsocantjuststaydoingthesamethingallthe time.Ifoneoftheendgoalsisnotreallyanendgoalbutitstheexplorationofmovement,ofputting againtogether,thatdefinitelyneedstohavesomededicatedpracticetoitbyitselfaswell.Sowehave gonealittlebitoverthetime.Arethereanyfinalthingsyoudliketomention?Wecouldtalkforhours. Mike:Yeahman,thatstrue.ImsurewecouldandIlikethat.Letssee.Acoupleofthingscomingup thisyear,wehavethehandbalancingvideothatfinallycameoutandImveryproudofit.Ithinkitlooks absolutelybeautiful.Ihadspokentoyouaboutthisbeforebutwereallykindoftriedtowhenyoulook atfollowalong,highlyproducedworkoutvideosliketheBeachBodyseriesofInsanityandP90Xand thingslikethat,theyarehighlyproducedkindoffollowalongvideoswhereaswhenyougetintoour worldwhereitsmoreaboutthetransferofinformationandyouhavereallyhardcorefitnessenthusiasts andtrainerswhoseekoutinformation,usuallythosevideosarereallyjustabouttheeducationsoit doesnthavetobesohighlyproduced. Withthisvideoweactuallykindofwantedtodoalittlebitofboth.Thatswhywemadetheinvestment intomakingitreallyaesthetically,itsaverynicelookingvideobutatthesametimeIfeelvery Copyright 2014 LegendaryStrength.com All Rights Reserved 13. comfortableandconfidentthattheressomereallyvaluableinformationinthere.Soifanyonesthinking aboutbuyingthevideo,definitelycheckitoutandIthinktheyllbepleasedinmanyways. Sowehavethevideo.Thenalsoupcomingthisyear,RyanHurstfromGoldMedalBodiesandIhave gottentogetherandaredoingajointworkshopcomingupinFebruary,actuallynext,nextweekend. Wellprobablyalsovideotapethatoratleastbeforewedotheworkshop,weregoingtodoavideoof someoftheflowmodulesthatwerecovering.Thatsthething.Itsnotanimalflow.Itsnotgymnastics. Itsactuallyjustbodymovementthatsbasedaroundflowsthataredesignedaroundprogressive bodyweighttraining.Soyoumayhaveonemodulethatsaflowmodulebasedonapistolsquatwhere anotheroneismorebasedonaverticalpress,likeahandstandpushupthatjustthenflowsintosome othermovements.Sowehavethatgoingon. Alsothisyear,wellshootaseriescalledTheKeytoBodyweightTrainingseriesandeachvideo/manual willcoveradifferentbodyweightstapleexercise,likethepistolsquat,likethesinglearmpushup.Well doawholeseriesofthosethroughouttheyear.Alsothisyear,wellbedevelopingparallettesandrings sowereallywantGBTtokindofbethehomeofthebodyweightathlete.Itswhereyoucangoandyou canfindinformationalvideos.Butalsoyoucanbuyfitnessropes,parallettes,ringsthatweveall manufacturedourselvesthatareourbrandandarehighqualitybutalsoarenotcrazyoverpriced.So wevejustgotareallyexcitingyearcomingup,lotsofanimalflowcertificationsallovertheworld,all overthecountry,andsomeprogressivebodyweighttrainingworkshopsaswell.JustafullplatelikeI knowyoualsohaveaswell. Logan:Absolutely.Alwaysworkingonsomenewstuff.Soforanyonethatisinterestedinthisnewhand balancingvideo,Ihighlyrecommendit.LikeIsaid,itisveryprettylookingandImeanthatinthe greatesttermanditcoversawholelotofinformation.Forthedifferentdisciplines,itsgoingtogive anyonealotofinformation,alotofterritory,alotofexercisestocoversoImactuallygoingtoput behindthisifyouorderthroughmylinkwhichIllhaveonthewebsite.Ifyourelisteningtothepodcast,itsattheLegendaryStrength.com.Clickonthepodcasttabandyoullbeabletofind this.Butanyonewhoorders,Illalsothrowinafreebonus,giveyousomemorehandbalancing informationthatcangohandinhandwithittogetyoustandingonyourhands.WellMike, thankyouverymuchforthis.Ihadablast. Mike:Thankyou,Logan.Again,thanksforhelpingmebeginmyjourneyintotheonlinefitnessrealm. Again,propstoyouforputtingoutLostArtofHandBalancingandbeginningtokindofpavethewayfor someotherguystocomeup. Logan:Imgoingtohavetochangethenameofthewebsitesayingbecausewithyouandotherpeople teachinghandstands,itsnotgoingtobesuchalostartanymore,whichisagoodthing.Thatwasalways thegoalwithit,toreallygetmorepeopledoingit.Imhappytosaythatalotmorepeoplethesedays aredoinghandstandsthanbackwhenIstartedthat.Thatwasquiteafewyearsagonow.Copyright 2014 LegendaryStrength.com All Rights Reserved 14. Mike:Yeah.Well,Ithinktheresalotofspaceforthatinthefitnessindustry.Ithinkpeoplearereally kindofgravitatingtowardsmoreskillbasedstylesofexerciseandsoaroundofapplausetoyouforkind ofbeingoneofthepioneersandputtingthatoutthere.Itsalwaysgreattalkingtoyou,myfriend. Logan:Yup.Youtoo,Mike.Thankseveryoneforlistening.Staytunedforournextpodcast. Copyright 2014 LegendaryStrength.com All Rights Reserved