 Our first caller is Olivia from Toronto, Canada. Hi, Olivia. How can we help you? Hey, guys. I'm a big fan of your show. I actually just started listening a few weeks ago and I'm like binging a few episodes every day. It's awesome. Oh, thank you. I just bought Maps Performance. I have been doing it for, I just did it for a week now. I'm a week into it. But I was wondering if there's any changes or modifications I can make to the program to enhance my performance in my sport, which is football, like American football. Oh, very cool. What position? So I play wide receiver and quarterback, mainly quarterback in the summer and then wide receiver for my university. Awesome. And this is full on American football, so it's tackle, correct? No, so it's contact play. I guess I should have specified. So we block and we have like an O line and a D line, but we don't wear equipment. We pull flags instead of tackling. So it's more speed related than I guess strength. Okay, so the couple of things I would recommend. One is continue to practice the skills of your particular sport. So sometimes the mistake that people make when they start working out to improve their performance is they trade skill training with just getting stronger in the gym. And this is not necessarily a good idea because if you get really strong, but you lose some of your skill, then that strength on the field doesn't translate very well. So make sure you continue with your skills training. As far as modifying the workout, map performance is really, really well put together for general overall performance. The modifications would need to be very, very specific to the individual. And I would focus mainly on areas that you notice you tend to have pain or mobility issues. So if you notice that you have issues like in your hips or your knees or your shoulders, especially after playing a really intense game, then I would use a program like Maps Prime Pro to identify those areas because that will give you the most bang for your buck in terms of the performance on the field. I'm curious as to what you see in there that you want to modify a little more specifically towards football because it's pretty close to something I would program to a football player kind of going off season then bringing them into season. There's some things that you can do. If you are well versed in Olympic lifts or you can do a hang clean, the opportunity there when we have high poles like programmed in there, that's something that I do suggest like some athletes if they have training already where they could substitute and add a little bit more type power lifts or Olympic lifts rather in that direction. So other than that, I think it's pretty specifically built for that. What do you think, Justin, about adding either like some footwork drills to mobility days? So I could see like acceleration, deceleration working on and doing like footwork drills that would carry over into her sport on mobility days. Yeah, and even in phase three, I mean, we have like it's speed power and so there's a lot of acceleration, deceleration type explosive moves that you're going to be working on. I do see some value in footwork. However, if you're going to get more specific in the endurance part of it, that's where you can structure it around and time it around the amount of effort that you're going to put out per play. So you can do more like 50 yard sprints. I'm not like, of course, the way the programming is set up is to get her better overall. But I mean very specific drills for a wide receiver or a quarterback. So like a throwing drill, run your patterns, take off for wide receiver stuff, accelerating your cuts and just in those short bursts and programming that on like mobility days. Since the program itself on foundational days are going to give her the overall strength, I would focus on maybe adding those. And when you do that, just make sure you don't go too intense with it for the mobility days. So as you get further in the program, it actually focuses more on the endurance and durability portion of it. So where I would probably add even more of that. But yeah, just to maintain the skills and the movement, I think that is a good idea. A big factor that can influence what kind of drills you would do is your experience with your sport. So how long have you been playing football competitively? So I played basketball for like six or seven years and I got a few like scholarships to the U.S. But I had like a bad concussion at the time and had to give them up. Took a year off and then I found football just by chance. So I've been playing now. I transitioned to football for I think five or six years now. I was receiver for a long time and now they're putting me at like a sort of a running quarterback sort of thing. And that helps a lot, right? Because if you don't have a ton of experience, let's say you're athletic, but you don't have a ton of experience playing the sport, then your probably biggest value is often as possible and getting really good at it. But because you've been playing for about five years, some of these drills that the guys just mentioned would probably provide you a lot of value. Just remember that. Remember when you're following mass performance what you can expect is strength, power, durability. But what you won't get from it is improvement in skill. So practice the skill along with following the program. What you don't want to necessarily do but also lose skill. Because then you'll find yourself on the field not necessarily any better off even though you're stronger because you've lost some of your skill in your technique. If you're a client of mine, this is what I envision. I envision having three mobility days and I imagine that you have access to one of your wide receivers, one of your friends. I would go down to like a field somewhere outside with one of your wide receiver friends and I would do start with mobility work. So both of you do some mobility drills to warm up and work on your mobility and then you go right into your footwork drill. So running little routes and plays and dropping back and that's what the rest of the day would look like. I think you doing that is going to continue to increase your skills in the sport and then the programming will take care of everything else. If you don't have Maps Prime Pro we'll send that over to you Olivia because I think that you're going to find a lot of value in those areas that tend to bother you after playing or practicing really hard. So you'll pick the area that tends to bother you and then practice the movements that are in Maps Prime Pro for those areas and that should help you quite a bit. Thank you so much. That's awesome. I just have one more part of the question. So I just finished actually a month ago or two months ago a 15 week like progressive overload like lifting program that I sort of found online and I put on 10 pounds like you know some muscle whatever but I kind of hindered my progress with overtraining and whatnot but I still had some progress and but because I've put on 10 pounds I'm noticing like I sort of did what you guys did I put on the strength but not skill specific and I'm feeling it a bit on the field when I'm going to jump and stuff so I've been trying to be in like a calorie deficit a little bit to shed some of the weight in my summer season can you do maps performance well in a calorie deficit or would you guys not recommend that? You totally can. I just wouldn't do too big of a deficit when training really hard but here's the other thing too is that I don't know what your program was before you said progressive overload I'm assuming it was very strength and muscle building focused just practicing your skills jumping, lateral movement with that strength and start to kind of convert it to more performance based strength because you can get really strong from just doing barbell squats and build muscle and for most people that will make them jump higher and move faster but if you were an athlete before and you moved really well and then you built that muscle but you didn't let the skills follow it you might actually lose a little bit of that that ability because the weight to strength ratio doesn't necessarily need to lose the weight unless it was body fat sometimes all you need to do is train that new weight in ways that make it more beneficial for your sport Okay, yeah, sure that makes sense get used to my new my new x-ray pounds Exactly, thanks for calling Okay, thanks so much for having me and thanks for everything you guys are awesome No problem. I remember back in the day when I was with compete and grappling I've always loved resistance training way more than I loved anything else, right and I would go through these phases where I would put on muscle and I would only do like one day a week of Judo or Jiu Jitsu and then I'd go back to training real hard in those sports and although I was bigger and stronger I wasn't really performing any better and I knew why it was because I lost skill but I gained strength if you were to list in sports performance then all the contributing factors to skill follow, but skill has got to be number one I mean, I feel like and Justin, correct me if I'm wrong because I don't think this is the three of us This meeting is being recorded It's being recorded now Thank you I think of the three of us, I don't think this is this isn't my expertise but I've trained many clients like this and my recommendation would be you know, at least three days of the mobility work with the skills training with the foundational days if I saw that her strength and or her training was starting to hinder her movement on the field she's getting slower her reaction time isn't there she's not improving on her skill I would scale back another day off the foundations and increase to another mobility and skills training day Yeah, definitely, I think that's smart and I do like evaluate to whether or not they're like a beginning athlete if they've already established a good foundational strength to work with or you know if this is somebody that's a little more seasoned and a lot of times like you don't really need to add a lot more strength to these athletes I think that's something that is pushed a lot on athletes but it does tend to the focus gets shifted in terms of like if they just focus more on their skill or on their overall quality of their movement it may aid even more in their performance than previously so I think it's really and I had the same experience where I gained weight because my position had changed I had to be like an inside backer versus an outside backer so I had to gain like 20 pounds and coming back was very difficult because I didn't maintain all the skills training that went with that added weight so just getting acclimated to the new body you know that took time on its own Yeah and one more thing and athletes don't usually understand this until much later the biggest bang for your buck especially if you play pretty consistently year after year is just preventing injury that's the real game well at the high level that's it especially at the high level once you get to college pro it's all about injury prevention