 Next question is from Jordan Harris. You speak on the importance of periodization and proper phasing of workouts found in your maps programs. How about the phasing or periodization of endurance-based workouts such as running, swimming, biking, etc., and the proper programming of resistance training if it's alongside endurance training for the endurance-based athlete? Will there be any program changes if I were to run maps anabolic or performance alongside my endurance sport? Well, yeah, so that's going to be your priority, right? The endurance is obviously at the top of your pile. So now you're going to kind of adjust things to kind of fit into that as being the skill and the attribute that you value the most. And so, you know, in terms of the actual strength training, that's going to reduce a bit in my opinion. We created the maps programs with the overall fitness goals, aesthetic goals, functional goals in mind. When you start getting into an endurance athlete, that's a very goal-specific type of program. And just like Justin said, you're going to prioritize that. If you're an endurance athlete, I'm focused on your endurance training first, and then I want your weight training program to complement that, which is not what we wrote. Like, we wrote programs that were really geared towards somebody who's trying to change body composition, improve mobility, build strength, very overall health general purpose for the masses. Then when you have someone like this, and I got a DM and I didn't even be the same person who asked this very, very similar question, it's like, listen, if you're an endurance sport, that's priority one. Then I'm going to use Maps Anabolic or Performance to complement that. So you're going to set your endurance goals based on that, which is completely different. Okay, so for those that are listening right now that are wondering about cardio, for somebody who's wanting to do cardio for the sole benefits of losing body fat, they're different. So you have to understand that. Yeah, so I've trained a lot of endurance-based clients. So I've had clients that are triathletes or competitive swimmers or marathon runners. They love their sport. I never would try to talk someone out of doing something that they love, unless it was damaging them. But these people were very healthy about it. Very good people. Again, I've trained a lot of them, hundreds at least. And the way you train them with resistance training is to support what they're doing. The more endurance training you're doing, the less resistance training your body is going to be able to tolerate. So most of these people, I would train them, no joke, around once a week with resistance training. No joke. And I'm talking about people who are really endurance training focused. So I'll give you an example. I had one client that was a triathlete, loved competing in those types of events. So they would either run, swim, or bike most days. So once a week, they would come into the gym and I would do probably 20 minutes of mobility work. And another 30 minutes of traditional compound lift resistance training. I would keep the intensity moderate. If I pushed them too hard with intensity, I would take away from their endurance training, which was their focus. The goal really was to minimize injury and give them some strength to support. Because here's the thing with strength. This is the wonderful thing about strength. It is the foundation of all other physical pursuits. So if you make an endurance athlete a little bit stronger, they get more endurance. And so that's kind of what my training was. And to that point too, I would take that time to really assess where the focus should be. Like in the posterior chain, for instance, with runners. And with endurance athletes was a very big priority of mine to help to strengthen. So that way it provides that way for them to decelerate. To be able to have the strength to control their body better and support their joints. So everything is about supporting their joints in their movement pursuits. And also alongside with that, mobility practices to make sure you're greasing the groove. That's the one thing I would do more than once a week. Strength training, I might be only strength training one, maybe tops two times a week. You do mobility every day. Mobility I'm doing on a very regular basis. I mean, that's going to compliment and support what they're doing with their endurance sport. So that like, and so if you have, if you own performance, I'm assuming this person does because they brought it up. I would be, I would be living in those maps, performance or mobility days as your primary focus. And then like the one of the strength training days, full body strength training days. And then the rest is really geared around your endurance training because that's your priority. Yeah, do one a week because in there you have three resistance training workouts a week. Do one and make sure the intensity is moderate and then do lots of mobility. But you know, Justin brought up a good point about individualizing it for the sport like runners. You know, I've trained a few competitive runners. And one thing you don't want to do with a runner is make their upper body really muscular because it's just more weight that will take away from their performance. So we didn't train on getting their upper body super muscular, but I did train their upper body to give them good posture. So I'd work a lot on making sure they don't get forward shoulder. I would work a lot on their core and help them a lot with their running mechanics because here's what happens with competitive runners as their posture starts to break down. So it started to become less efficient with their running and it takes away from their performance. And then with their legs, I was making sure their legs stayed strong through full range of motion. One of the things about running is you work in such a short range of motion. So we would work on being able to do full squats and split stance type lunges. Yeah, I like a lot of unilateral work for somebody who's a runner. A lot of them. And then I would do things like tibialis raises to help prevent things like shin splints and stuff like that. Now as far as phasing or periodizing your endurance-based workouts, so you may be focused on one type of endurance sport, but studies have shown that if you do a little bit of other types of endurance sports, it actually might, it helps prevent injury. So if you're a runner, running is great. You might benefit from doing a little bit of cycling and a little bit of swimming on top of it. Studies show that that helps reduce overuse. So in other words, you know, let's say you run five days a week. Maybe that one of those days you do a short run and then do a little bit of swimming or cycling, something to kind of offset a little bit, then do your strength training and you're totally set. But what you don't want to do is this. If you're endurance focused, you can't have push endurance and strength at the same time. You'll get neither. So it's one or the other. So if you're endurance focused, the strength training is there to support it. It's not there to be the dominant thing because otherwise you're just going to overdo it.