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Client Corner: Brad Williams of Police Fit

by Shaun Kober
October 25th 2021

Brad is a friend and online client. We served in the Australian Army together, before separating to embark on our journeys.
Brad's journey took him down the path of becoming a police offi... More

just jumping in here quickly to let you guys know that I have recently created a facebook group for listeners of the lift train performed podcast. So this private forum is the place to connect with other podcast listeners and guests as well as to interact with myself and other coaches who have provided content for the coach's corner episodes. So in this forum you can ask questions which I can then answer in the group or I can use them for episodes, former Q and A sessions. Post relevant articles you can share memes. The goal is to create a network of like minded people so that everyone can interact with each other. Um you guys are listeners, the audience members can interact with the network of professionals in the fitness industry that have provided good quality content for the podcast. To gain access to this private group. All you need to do is leave me a rating and review what this does is it allows me to bump up the ratings, draw bigger names and bigger guest to the podcast for your listening pleasure. Um once you've left a rating and review, take a screenshot of that, send that through to my instagram at coach underscore codes K O B E S.

Once you've done that, go onto facebook type in live train perform that group will come up request access, answer the three questions and I will grant you access, I am in the process of building out my online business. One of the income streams is going to be from the facebook forum, so I'm going to be allowing 50 people into that forum for free after that it will be paid access only so get in early. Be one of the O. G. S. Thanks guys. Much appreciated what's going on brother? How's the road trip being going? Yeah good man. Good. Just a little bit warm weather where we are in the caravan as you can see. Yeah nice. How long you've been in the caravan for? Ah to two weeks now? We have three weeks until we head home so that's good. Back to work and get rid of my beard. Let it flow mate let it grow out. It's looking good by the way. All right so let's talk about the training mate because we obviously wrote you a training program um prior to you hitting the road you had gone back into lockdown again in Melbourne.

Um You're lucky enough to have your own gym, have it fitted out with some quality equipment etcetera. So you know a lot of the stuff that we had in the last training program that I wrote for you um you could still do but since then you've been on the road for a couple of weeks so we gave you a new training program. How's that training program been going for you? Yeah good good. It's um generally when I go away when I go away on holidays and like we spoke about before if I'm away for like a week or so. I kind of derail myself a bit like most ex army guys do I guess. And like um this time here like being away for longer, I was like no, I gotta do something, not only for my health just I feel a lot better like I don't want to feel it every day and it's been good, we want to go away, I'll take a lot of bands and resistance bands and all that equipment. But what I really my mindset goes away from my strength work but I really I just kind of get movement in but as we were talking about before like is that because is that because you're like, oh I don't have dumbbells, I don't have barbells, I can't like do the heavy lifts and things like that.

More hypertrophy style training. Yeah, not so much the Hop Trophy Stuff More. So like I can't I don't have the stuff that they left 200, so you know, I'm not not doing strength stuff like coming away this time and getting the slide boards and that you recommended, changed my mindset a lot about like you've got like your strength with like your, you know, your dead lift, bench pressing that. But then like you got that that higher body weight strength where you know, you're 230 kg dead lift doesn't equate to 10 hamstring board slides. Like it's just it's just completely different and just being able to hit that strength while still being away as well. It's been good last time we spoke as well, we, we touched on, you know, doing Like modular style training, which I've spoken about on the podcast numerous times about like doing, you know, 20 minute blocks throughout the day. So when I was in lockdown for example, last year I would do like 20 minutes in the morning, which was my mobility, that was my number one priority, and then the next priority was my strength-based works.

So my next priority after that was my conditioning based work. So I'd still do an hour of training most days, but I would block out 20 minute periods where I was focusing on different aspects and that kind of broke the day up for me and it also allowed me to get my mobility, working which was my number one priority at that stage. first thing in the morning and then if I didn't do the strength work or I didn't do the conditioning work, then I actually felt good about myself because I had actually done some movement. I had actually ticked that box for that day and I didn't feel bad if I missed the strength or the conditioning work, have you been playing around with any of that? Yeah, I wasn't for the first, probably weekend after on the road, two weeks now for the first week and a half, I was just training, like I was just like, if I was feeling good, just training Um and then like getting heaps of likes sprint, sprint work in just over that like 20 minutes just because obviously with the kids and the wife wants to train as well, I just want to go to the park, like I don't feel like I'm not taking it apart because I'm training that kind of ship, so it was probably went too far the other way, I wasn't doing any mobility and then like the last few days or the last probably five days my hips um lower back gets really tight so then just kind of focus on that more.

Like I did um double session yesterday where I did like two short sessions and then today I did a session and then made sure at the end of that session I did like 20 minutes of mobility because I know like this afternoon we've got a full day so I won't have to be able to get it in. But yeah, I reckon for that first week and a half I probably definitely neglected the mobility stuff and then um yeah, coming into it now because I've been training a bit harder, but just probably more so just plan the other day and like if we've got stuff on like we do today, just kind of get it all into the one session and today's session wasn't that hard, it was more just like a bit of hypertrophy work and then to get that mobility afterwards, but if I didn't have time to do the stuff and start, I would have just done the mobility work but I have neglected it for the first week and a half just because I just wanted the training so I kind of got into a rhythm so I just wanted to keep smashing myself in training. Yeah, but then that starts catching up to you. Yeah. Yeah. Yeah. Like yeah especially like yesterday I did like a sprint session, I just like sprinted for like 80 90% that 102 100 m and then slowed down, walk, got my heart rate back under 1 60 then went again for that 102 100 m Then walked 160 and while I was doing it I felt good because I felt tight while I was doing it.

Like I was like good, I felt good sprinting so it was nice and strong and tight but then when I got back and started to cool down I was getting like real stiff. You know when you can feel like the difference between like a sprint session, when you feel tired, you feel strong as you're doing it And then like it's a like a longer slow 5K run um you don't want to feel that tightness. Um I was feeling that all all through the day yesterday and I'm bad at and I acknowledge it and I tell my clients out as well like I I'm very very, very reactive with my recovery. Um Not so much like sleep nutrition and that kind of thing. Just like stretching, mobility, it kind of gets to a point, especially now that the gyms are shut with jujitsu and that I'm not getting that forced mobility work through that. So I need to be conscious that I'm getting that in. Gotcha. All right, so how are you going to fix that? Yeah, just making it a priority and get it done before my sessions. Yeah, let's talk about your morning routine. What do you normally doing first thing in the morning? Obviously you're on the road to your routines all over the place.

Um Are you stayed in one place or you kind of stay in one place for a few days and then moved to a new place. No, we're moving around so we're like a week and each kid just walked in the car and just a week and each spot man. So Yeah, and also the morning routine like depend on, so the wife's um doing a challenge to a gym um because apparently her husband is not a good coach. Yeah, so she's doing a challenge to the gym, so depending on what time she was trained in the morning, we'll just work around that because she does it via like a live zoom training session. Um So yeah, so probably like I could definitely definitely get that mobility done in the morning to make that a probably a lot first thing, get up and just get it done plenty of space outside. Obviously that's why I was thinking because like you're probably, you know, maybe the kids are getting up early, maybe you take them down to the beach, you take them for a walk to the park or something like, you know, you don't need to dedicate that specific mobility time, but when, you know, you're taking the kids for a walk to the park or something, you just do 10 minutes of a mobility flow or you know, some, you know, some salutations from the yoga sequence or something like that.

You know, we're Just kind of incorporating that into your day just for people listening as well. Um this is the second block that Brad and I have been working together of my 12 week coaching program brad and I know each other from our time in the army. He then became a police officer and is now a firefighter and a coach as well. So we'll talk about that in a moment mate. But something that I spoke about with another coach for one of my coaches corner episodes was period ization for general population clients and this is something that I wanted to discuss with you because obviously you know, when we first started working together, you contacted me and you're like, hey man, I've got this B. J. J. Competition coming up, I want to, I want you to put me through a training program so that I can, you know, be strong, I can be mobile and I can go into this competition and dominate. So let's talk about that. What did you want to get out of that first program when we first started working together? What was your priorities? And what was kind of the point in contacting me for that program? So now, like obviously your background, I trust you, I know you're very knowledgeable.

Like I've got obviously some skill in that space in training, but the population of the train is completely different to what you train and I just wanted to be able to make sure that I was in the best possible condition that I could be in and also knowing that I, I struggle to write myself a good program because I'm always going to lean towards what I'm good at and what are not, not what I should be focusing on. Um, so that was you enjoy as well. Yeah, Yeah. Yeah, exactly. Right. So that was the main, the main thing that I wanted to get out of it and just obviously leaning on you for your knowledge in that space and knowing that you know, you, you know exactly what you need to be doing for fighters, some of them not a fighter by any means or anything that just that the strength aspect of what they need to work on to get the best and, and I saw it immediately like within those first 2 to 3 weeks I think from memory in now we're out of lockdown. I was trained in another gym and then I changed gyms closer to home and then I got a few good sessions.

I was rolling really good. I could feel the difference straightaway especially like a lot of the time under tension work that you're getting me to do. And then we had locked down against and I couldn't train but I couldn't train at the gym but I'm still hitting the sessions and then going back into it again. I found that although I lost like a little bit of that judas, a condition in which you can't do unless you're doing jujitsu. I was able to maintain a lot of it as well and it didn't take me, it took me a couple of sessions to get back into it. Again, let's talk about the training you were doing before you were doing more kind of hypertrophy based training. Actually. Let's let's go back because you did mention that your clientele and my clientele are completely different. So um what do you do with your clients? Like what are, who are the people that come to you for your advice and guidance Police applicants basically is like 90% of my client list. So they're very much focused on like cardiovascular pushups, beep test specifically for a lot of applicants.

So a lot of them are coming from a spot where they've got very limited background training or they've tried programs in the past that they kind of maybe got results on maybe didn't, but they were kind of they're kind of a bit lost and they need that like that real intense guidance to get on there. So that so yeah, they're they're kind of pretty much generally starting around that, you know, 2 to 4 level in the beep test. Maybe they push ups are from 0 to 5 on their toes. So they're at that kind of like a base level of fitness and we're trying to get them up to that pass mark. So it's like 90% of the people that I'm working with, the other 10% are pretty much like either general general population or people that are already serving. I'm just trying to get their fitness back from when they first got into the police force. Gotcha. And what type of training were you doing prior to kicking off our training program? Um I was just, I was cycling through like hyper trophy works.

I do hyper trophy for like probably 4 to 6 weeks and then like strength and conditioning, but more so strength. Not so much conditioning. Yeah, like I wasn't doing anything like you got me doing like the single leg pistols. Um with the barbell on that. I wasn't doing any type of like, like strength work where it's like balance associated or anything that I was just pretty much unilateral work. Yeah, just doing like bench press um barbaro dead list. That was about it for the, for the strength aspect of it. And I found like with the program, no doubt like one rep max deadly would have gone down But not by much, maybe like 20 kg as I said to 35 down to like two 15 or whatever, but it's all transferable strength now. And I know we spoke about this before, just go back into mountain bike riding and we did like a pretty big session like hill climbing and that and I was fine after the next day, a little bit of soreness. But if I had done that same ride six months ago on my previous training that I was doing, I would have been cooked. Today's like just because it wasn't, it was good lift up one way to put it back down strength, but it wasn't transferrable into other aspects of my life.

Yeah, that's a great point mate. And that's something I want to touch on a little bit more detail. Um you know what we're doing, the gym should be transferring to what we're doing in life. And for me this is why, you know, period ization of training is so important because yes, you want to build muscle, you want to look good, you want to feel good, okay, but you know, you're a firefighter, what you're doing in the gym needs to be able to transfer to what you do for work. But you also, you know, want to compete in jujitsu. You're also doing other types of training away from your hypertrophy stuff. So, and you want to go for a hike with the kids or the wire for you want to go for a long bike ride. So what you're doing in the gym should be able to transfer over to everything else in life. You know, that is fitness to me man is being able to do whatever you want whenever you want without any limitations, right? So that means that, you know, you might need to go through a hypertrophy program for 6 to 8 weeks, put on some size, look good, feel good, eat more food so you can increase your metabolism, then go through like a strength phase and like the strength phase that I got you going through was stability focused, right?

Because it was all like unilateral work, man, we did a whole heap of unilateral work. You know, the normal hypertrophy stuff. It's all bilateral work. You know, you're bench pressing, you're growing, you're dead lifting your squatting, etcetera, etcetera, all excellent exercises. But how often do we do things in real world where we're doing everything with two arms and two legs, You know, most of the things we do in real life, it's like single arm, single leg crossover, one arms working opposite legs working etcetera, etcetera. So, you know a lot of stuff that we were doing was that unilateral work which is building that solid foundation of stability and strength that again transfers over to other areas of your life. And then what you'll find is yes your dead lift will go down, your one rep max, dead lift will go down but you know once you cycle back into that that hypertrophy program or that strength program again, you know those numbers will bounce up very quickly and then you'll start overtaking your previous best man. So you know that's a that's a great point. There's so many people that they want to build muscle and then they want to build more strength and they want to build more power and they want to build more conditioning but they don't want to go backwards in anything.

And You know the big takeaway point here is you know this is strength and conditioning. 101 is we build strength and then we maintain strength whilst we build power and then we maintain strength and power whilst we build speed, that we maintain strengths, power speed whilst we build conditioning etcetera etcetera. You know. But understanding that you will take a little bit of a backward step here and there in certain elements of training but your progressing overall. Have you noticed any of that going on with your training particularly like let's because because we started with the hypertrophy stuff and then we moved into the more of the strength and stability work the unilateral stuff and then we've gone into back into more like barbell based bilateral work. Um But we've also thrown in some energy system conditioning, We've thrown in some mobility, we've thrown in some corrective exercise. Um Now we've thrown in, you know, some more body weight based training and other training sessions, more functional training sessions using minimal equipment whilst you're away whilst you've been in lockdown etcetera.

What have you noticed from all of those different elements of that period? Ized training plan that we've put together for you from that 1st 1st bit that we went through. Well, I was doing like a lot of single leg, single other the pistol. Yeah. Yeah, the landmine work. Yeah, sorry, that's it. Like at the start I was like really struggling to add weight to it. And then, and then once we moved into that strengthen, adding a few extra barbell stuff going back to that, then I was like getting stronger where I was like, and I remember the first session I did with that I could barely do anyway and I had to spot myself with the other leg and I'm like, It looks like 190, can't even do like couldn't even do it with any weight on it, you know? So um and then going and doing that smashing, that's smashing that and then going back to lifting some barbells with the conditioning and going back And you can do 20 kg on one leg, couldn't not even that, but I found like also with the chucking in that higher conditioning work, you know like it's my recovery time, especially the first few time under tension sessions, I was really cooked like really struggling to recover between the sets, but then after I was just smashing through it and then like I was just doing workouts like I've got a got an eco bike and just did a 500 calorie eco bike in like 40 minutes or whatever, it was like that cooked me but like I I felt felt good doing it, it's just like that that constant that constant work and that build up to that strength doing the barbell work, it's good and then probably coming away, I probably needed a bit of a break, so it's been a good change as well coming away and still be able to do so much strength work.

Like we were talking about with the slide boards but probably not so much loading up the, you know the central nervous system with so much weight. 100% man, like the cns gets fried when you're lifting heavy as well as like the ligaments and the tendons are put under a shipload of stress as well, you know this is I think that's a great point also, you know, I'll go through phases where I'll do lots of heavy barbell work um you know for strength and then I'll cycle into more lighter based work with the barbell but moving a lot faster. So I go from like max effort work, two more dynamic effort work. Um and then into more repetitive effort work which is kind of like power lifting or go through a power lifting phase. Then we'll go through like an olympic lifting phase and then we'll go through like a bodybuilding phase as a very simple example. And what that does is you know it the power lifting work or that strength based work up regulates the central nervous system. Um You know you start connecting you create this global strength when you send a really strong signal you get all of your muscles throughout the body firing to shift weight.

Right? So this is called inter muscular tension. Then you go into that ladder faster work. The sorry the olympic lifting work. Now your increasing rate of force development, the strength is maximum force. Then the olympic lifting is more of that rate of force shifting or turning things on and off very quickly and then you go into duration of force which is the bodybuilding style stuff which is that time under tension man. And they give you completely different adaptations. But once you go through that cycle and then you cycle back to the start again. Then you see your numbers bump up quite dramatically man and they all carry over right, there's many many different types of strength. So um I think that's a great point as you went from like the heavy barbell based work, which is more into muscular tension, very fatiguing for the central nervous system, a lot of load through the joints, connective tissue, etcetera. And then you go into more of like the hypertrophy work, the body weight based work or the glide board work.

The dumbbells, kettlebells time under tension with landmines etcetera. There's far less load on the tendons, Far more work on the actual muscles and you get that intra muscular connection. I always say, man, like I spoke to one of my clients yesterday and he was asking me questions about the training program and he goes, should I go up in weight? Should I blah blah blah? And I was like, no, don't go up in weight, I want you to keep the weight light, but I want you to make that weight feel fucking heavy man, slow. The reps down, squeeze the funk out the muscles, make that lightweight feel heavy. And he was like, yeah, I love that. Yeah, that works perfectly with the help of bands that way with me at the moment. And like the good bands are going to add a lot of weight to it, but just slowing down that rep and just at the time under tension. Just makes it feel 1000 times heavier? Yeah, absolutely. Speaking of that when you do that stuff, are you noticing a difference between like left and right? Like you're noticing any imbalances, different connections and things like that. The reason I ask this is because a lot of people say to me like, hey man, I want to build, I wanna build my chest, I'm doing, you know chest twice a week, but I can't seem to build it and I'm like, well what exercise are you doing?

I'm doing this exercise alright, cool. Like, well your volume is good, your exercise selection is good. Something else is going on. I'm like, if I got you to get down and do as many pushups as you could right now, what burns out first on my shoulders? Okay, well that tells me straight away that you're not connected to your pecs. So you could do all the bench pressing all the flyers, all the fucking pushups, all the dips etcetera etcetera. You can do all these good exercise, but if you're not actually connected to those muscles then they're not going to build man. Are you noticing Now this has happened with me? Like when I was in the army man, I had a clear imbalance between my left and my right pack. Like my right pac was always a little bit bigger than my left and it took me years and years. I only figured this out like a couple of years probably like four or five years ago, but I was like, oh my left pack is smaller because I simply can't connect to it if I'm doing bench presses, my right pecs firing, but my left delta is firing. And I soon realized that I needed to do some rehab based work. I need to back off on the bench press. I had to go and do some like cable work, some banded work and really create that mind muscle connection through doing isometrics where I'm holding certain joint positions and simply just squeezing the muscle man.

And then I changed the joint position and change the joint position, change the joint angle. And then I'd go into my bench press work and I'm like, oh now I can feel my pec better. And now over the last couple of years I've actually balanced that out. Have you noticed anything like that? Yeah, so I've got one that's um massively springs them on. It's a um So Mike and I played baseball for like 20 years, right? Um so my being a right handed batter swinging this way and I was doing it today, just doing like across the body pools and my rear back really much left hand shoulder, I'm super strong because that swinging motion, I'm super strong and I can I can um, muscle connection, I can really turn it on. Whereas with the other side I really need to focus on, like I was doing just sets of 10 today and I could feel like the left side. Like I can feel that whole whole every 10 reps I can feel it, feel it whereas the other and I can like try to find it, I can feel it there, feel it there, feel it there and then I kind of lose it and then I'm not just trying to find it again. So that's um it's been obviously around for ages but it's become more to light now.

Doing the banded work just changing. I was just playing around today, we're just movement on it And that's just purely from obviously playing bass for like 20 years. Just that repetitive motion on that one side. Yeah that's that compensation pattern man. And you get good at what you what you do write your body wants to become as efficient as possible. And the way that I explained this is like if you brush your teeth you're right handed. Yeah. Yeah. Yeah. If you brush your teeth with your right hand you don't need to think about it. Like your brain just fires that pattern for that motor unit recruitment right? If you change hands you put your toothbrush in your left hand, try and brush your teeth like you just have far less control far less stable because your brain cannot connect to those muscles to fire them the same pattern the same rhythm as it does on the right side. So you know how do you get better at that? You need to practice that and just like when it comes to your exercises you know you need to practice um firing your muscles in a specific joint, angle different positions.

So going back to what you're talking about with the band work, were you doing band poorer parts did you say? And you felt it working on the left side but not on the right side. No I was doing like so I haven't attached to the rack in my car and I just kind of pull across the body like so you're pulling pulling back, it's kind of like a like a real adult fly I guess. Yeah. Gotcha. Gotcha. Alright sweet. Let's talk about that for a moment because if you're doing that exercise on the right side and you're not connected to it, you can't feel it but you're super strong on the left side. If you don't address that disconnection on the right side and you keep doing that drill, what you're going to do is you're going to create a compensation pattern. So maybe your traps start firing up. So instead of targeting the dealt which is the rear delt and rotator cuff which is probably going to be a little bit weaker because it's you know maybe you're not connected to it then other muscles, your trap is probably going to take over and you might notice that there's an imbalance there, you get really good connection on the left side but you get poor connection and your trap starts burning out on the right side.

So what you need to do is find a position where you know maybe you don't actually go through the full range of movement. Maybe you just hold your shoulder in a certain position and squeeze and get the isometric going there right and then you lower your shoulder an inch. Get that connection lower your shoulder and inch. Get that connection, pull your shoulder forward a little bit, get that connection right. So this is where you use isometrics to um connect to those muscles at different joint angles and you'll get a carry over like 10 to 15 degrees from that joint angle that you're training. Once you build that connection then you can start going through then you can start doing maybe partial reps, then increase that to full range reps. Does that make sense? Yeah I get I get good get good connection with my hands up high because that's my throwing arm as well. So when my hands up like that I get like good connection but as soon as I started dropping it down further I'll lose it. So what I want you to do is get to a point where you get that good connection and then just move down and find that range where you've still got connection.

But you feel like if you go another centimeter or two you're just about to lose it and then boom squeeze, hold that position maybe 2030 seconds, whatever it is until you feel like those muscles are going to burn out, right and then rest recover, go again. And what you'll find is each time you do that you're able to move your arm a little bit further, you're starting to build more connection because here's the thing man, like you get injured in the ranges that you have no control. This is why a lot of people like just bounce through pull ups. You see a lot of people that do pull ups, I'm sure you see this all the time, people do pull ups, they have no strength in that bottom range where their arms are completely locked out overhead. Okay? They have no strength in that top position. Our muscles are strongest in that mid range, right? So people will flick their knees up, they'll kip out of the bottom position of a pull up because they're weak there and then they'll have control in that middle range where they're strong, they're connected, those muscles are firing and then they'll get the head to the bar and then they'll use their legs to keep up again and then they'll come back down, get that control in that mid range.

It's the same thing with every joint angles, the same thing with every exercise, right? So we want to start building connection. We want to build strength in every range that we go into. Yeah, yeah. So what we just spoke about their those principles apply to every exercise man. Um and I'm sure you noticed this, remember probably would have been two months ago now I was walking along the beach, we had a call um and you were talking, we're talking about different exercises that we could do using bands to fire the pecs because you didn't have access to barbells or whatever it was. Let's talk about that for a moment. What have you got from those conversations that we had about changing joint angles, um changing positions, creating connection etcetera, etcetera. Using like the banded flyers and all that type of stuff as an example, biggest thing for me is just in my, probably on my own program and in my mind, like if I'm writing up a session, I'm not so not so limited and I can see RK I can't do bench press while I'm away.

And even because my bench is so strong, even if I'm lying on the ground with bands wrapped around me, pressing through, it's not really going to be much for me, but I can change the angles, change angles on the, on the flyers have those bands and still get what feels like the same amount of attention as what 140 kg bench would, you know, and just being able to change the angles and not be so one dimensional with my training, I also like a fly goes fly goes from here to here, A bench goes from here to here. Um you know, just having more, probably have more knowledge around targeting those weak areas and I can feel it straight away like I know when I'm in a position it just doesn't feel right and I know it would be doing jiu jitsu as well, like you're put in a position and you're like oh this doesn't this doesn't feel right because I know like as soon as my arm goes that way or whatever, it's super weak compared to this one, you panic man. Because Yeah, yeah, I'll get, because I was saying before my left, I would like when someone tries to figure for me and that one like I can fairly comfortable God's pretty strong, I can hold it for a bit that I'm there, I'm fuckingo on straight away I'm like take my weak arm Yeah, for sure man.

For sure. Alright cool mate. Um Do you want to go through a quick? They are, we're pretty happy with how everything's going, it's been good to start mobility, mobility part like and I know that if I'm saying before like when I take the kids to the park or whatever, like I know when I go over there like yesterday I was like super sore on my hips after running so I did like a couple of stretches, I was over there but I was so reactive rather than being more proactive with it and thats meaning that you know, I can do that sprint session in the morning and the next day, do another sprint session if I want to but I have to worry about that. Yeah, we're still getting heaps of movement, being away, like you're not at home in front of the tv and that kind of thing, but just being more deliberate, deliberate with that movement. Yeah, that's a great point mate. Like that proactive work is, it's like it's maintenance, right? Like you don't just drive your car into the ground until it blows up like you do a little bit of maintenance work, you go, oh I've done 10,000 km, I should probably go and do give my car a service, you know?

Yes, sometimes you need to be a little bit reactive, I can hear a noise that wasn't there before I need to go and get that checked out okay. But a lot of the times you're being proactive like you go and fucking fill your car up with gas before it runs out, you know, you check your oil, you check your water, you check your tires, etcetera, etcetera. Like that maintenance work is so important for the body and dude, like we're getting older man, you know, we can't get away with the same silly ship that we used to do when we were younger, you know, so we've that maintenance work becomes more and more important man because yes, here's the thing bro, like we can still fucking train hard, right? But if we don't give our body the attention it needs. If we don't prepare the body for the hard training sessions, and then if we don't do that maintenance work between training sessions, Yeah, we can still train hard, but now it sucks us up for a couple of days, and now we can't train, do that, maintenance work in between sessions, do the proper preparation work, going into the training session so that you can actually be consistent because you're going to be far better off being consistent over a long period than training hard for a couple of days and then being out for a couple of days to my clients all the time.

And this is my jujitsu coach said, just pass into another to another guy training one day, he's the other guy said, he goes, he goes, I feel like I'm overtraining, and he said to me, he goes, you can't over train, you can only under recover. And I was like, I thought about it, I was like, you know, so whenever I think about something, okay, I don't think my hips are sore because I sprinted too hard yesterday, or I did too too much. It's like, I'm a hipster sore because I under recovered, what do I need to fix on it now that I've changed my mindset, Like, and it was just a passing comment and I was like, that's gold. Like, like, obviously you can over train, but On the first sentence, people always think I'm overtraining more realistically 99% of people are under recovering, you know, and that's something I do now when I go to the store. No, it's not because I went to the 20 minute sprint session. It's because I didn't stretch for the last two weeks. You know, I didn't do any foam rolling and that's why I'm a hipster store. Not because of the training I've been doing is because of the recovery that I haven't been doing.

Yeah, I love that man. I love that. That's a that's a really good point. Alright, cool mate. Um Happy to start wrapping up. Is there anything else you want to finish off with any questions on the program or nutrition or anything for the next couple of weeks. No single man with nutrition. Just trying to, trying to do what I can. We've got a week away with our friends next week, so plenty of soda water in with vodka. That should be good. So, just the biggest thing I think with myself and my nutrition going away. It's just said to the wife before he went away this time, I'm like, what gets this is the snacks? Like our main meals are pretty good. Might eat out here and there, but it shows like have a drink after dinner or playing cards. Let's get the dip out. Let's get the cheese out. Um So we've we've cut that away this time and it's made a massive difference. Like obviously, yeah, in saying that though, like you've got to think, man, like you're you're on holidays though, you are with your family, um you've got a few weeks to enjoy that time, so you know, don't be super restrictive, make sure you do enjoy that time with the family because you know, your priorities have changed.

That is that is your number one value at the moment. So enjoy that time with your family and don't be super super restrictive. Absolutely, because you know, you'll be able to, once you get back to work, once you get back to Melbourne, get back to your home location, you know, you're going to be busy again, you're going to be busy, your wife's going to be busy, you know, kids are gonna be back at school etcetera etcetera, so makes you enjoy that time. Thanks brother cheers mate, good chatting to you, We'll catch up again in two weeks time. Any questions as always, shoot me a message and we'll go from there. Thanks. This episode was brought to you by Swiss eight, which is a proactive mental health program designed by veterans initially for veterans, that has been pushed out to the wider community that allows you to structure in and schedule their eight pillars of health and wellness, including nutrition, sleep time management, discipline, fitness, personal growth, mindfulness and minimalism. This episode was also brought to you by be spunky, which is a male hormone optimization supplement that I've been taking for about a year and a half now Absolutely rate. It is a TJ listed nutraceutical, meaning that it's made from all organic produce to help you manage and optimize your stress levels, which in turn increases your ability to improve testosterone production levels naturally.

User code codes 10 at checkout for your 10% discount. All of those links will be in the show notes. If you've got some benefit from this episode, please make sure you pass it off to your friends and family. I'd appreciate any shares on social media platforms. If you tag me or if you share it to your stories, make sure you tag me so I can share that as well. 25 star ratings and reviews are much appreciated. Much Love Guys Peace.

Client Corner: Brad Williams of Police Fit
Client Corner: Brad Williams of Police Fit
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