 First question is from C. Greenwood 32. What are the golden rules of training for performance? Well, I mean the the biggest thing I think that I've adjusted with athletes was to really, you know, pay close attention to like how your your joints like like what your range of motion is the integrity like the movement quality in general I think that we we kind of leap past all of the the prerequisites towards training and I think there's just so much attention there that needs to be had because these sports require so much out of our bodies. I mean we're moving all different directions we have to stabilize we have to like provide power when we need it so it's like so much you have to build upon that that if you haven't put the work in there I would immediately drive them back into like quality of movement how we need to address each individual joint specifically I think another golden rule that we have to list because we I think we revisit this every every week when we get a quaw is nothing is going to make you better at playing your sport than playing your sport yeah in fact I would name that rule skill is the most important thing right skill over anything else because it's got to be the most it's a very I mean every week we have a question related to sports and also looking good and people I practice my sport more or should I work out more right and it's all if you want to be good at your sport nothing is going to make you better at that than than actually that's great so I would say definitely skill over anything else is always number one and then when we get to physical performance just instead of good one mobility is very important lack of mobility isn't one of the number one reasons by people hurt themselves and then you can't play your sport at all and another one I would add is that strength for most sports or for most physical pursuits is the foundational physical pursuit meaning what does that mean that means if you get stronger you generally improve your performance and other metrics you can't say this for other metrics like if I make my speed better my endurance better my agility better I don't necessarily get better and everything else but with strength we tend to now this doesn't mean you just focus on strength and you ignore everything else but it does mean that strength is very important and it's more important the younger you are and the newer you are as you get older things get more fine too what I mean my older is more experienced not older like you know I'm in my 40s and 50s but rather I've been playing for years and years then it's less important but when you first get started you want this kind of general strength because it's going to help you a lot a real strong base to work with and that's why you guys brought up skills like it's hand in hand you never lose sight of skills training that that has to evolve as you get stronger as well otherwise you know there's there's going to be a big disparity between the two once and this happened to me even just focusing completely on getting bigger getting stronger but now that affected my actual movement and my performance on the field because I wasn't keeping maintaining up my skill now what about like the said principle right like I mean what you guys what you train is what you're going to get right so if you have somebody who is trying has a very specific sport there's obvious specific movements that carry over that are going to benefit you versus doing real general I know you made the point general strength is the foundation but then after that point if you're a tennis player trying to get good versus a football player the specific exercises that you are doing is going to be completely different alignment doesn't require as much rotational strength let's say like a tennis player is going to right I'd say the the more advanced in competition you are and the more experience the more important that is right if I'm training a a new athlete general strength is going to give them the most bang for their buck but when you're training someone who's been playing for a long time you want to start to focus more on specific types of strength and mobility plays an even bigger role right because as you get bigger faster you're playing against people that are better mobility becomes oftentimes the difference between a winning team and a losing team typically I mean if you're at your peak performance that's what's going to carry you you know and and like provide longevity in your career is to really address those things and I think that's why I brought that up first is because it was something that was completely like breezed over like we'd have like a barely even a warm-up and then we get into like this really intense workout or you know intense practices and and people are dropping like flies and and the reason being is is there just wasn't that quality control and attention that well to that point another golden rule I think is that the the real work is done in the off season so I think there's that that was like the same I mean I used to talk about even competitors on stage that's what I tell them and I think athletes are the same way like the real work is done in the off season as far as how hard you're training and getting after it once you get into season play just trying to prevent yourself from getting hurt that's right like then it's more about protecting you than it is progressing and so and it becomes all skilled mostly at that time and taking care of yourself so the real work is done in the off season