 Our next color is Gabriel from Florida. Hey, hey, what's up game? I feel like we know you yeah Maybe What's going on buddy? What's happening guys? How you guys doing good man? What you got for us? What's your question? All right, perfect. So here's my question. So there's usually like a checklist prerequisite of things you want to take care of before if you want to do a movement like a Like a snatch right like so there's some mobility Checkpoints that you want to just make sure you cover My question is is there anything for like a sprint? I might be you know Overanalyzing this but I feel like I want to do a sprint But I'm not too sure if I'm if I'm there yet to do it such an explosive movement. Okay Well, let's get a little bit more specific here Gabriel for you in particular Number one. Are you looking for injury reduction or performance enhancement because there's two you can do it Kind of two different ways and then number two Where do you notice the issues in your body when you run or sprint or do you notice any issues? So first off it wouldn't be for performance. It wouldn't be for rehab or anything I do want to just implement sprinting to my Routine anytime I try to get on a treadmill be cardio actually turns into a sprint because I could just get a either boarder Or I don't know something So I do want to incorporate that but I want to do it the right way last time I did win a full-out sprint. I want to say About 30 40 yards. I noticed a really sore like in my right but to be honest with you So I'm just not too sure if it's if I'm even or if I'm just Doing it the right way because I know that when you take an explosive movements You just want to make sure you're you got your bases covered with sprinting I would I would start from the ground up, right? So I look at you the way your feet are striking on the ground your ankle mobility your foot and Foot strength and control your ankle stability I would look at that first because even if you're feeling things in the hips or the low back or Working your way up the kinetic chain most likely it's stemming from what's going on with the way you're impacting the ground So when it comes to running, that's the first place I'm gonna look at and address and assess so I'm sure I know you have most our programs. Yeah prime pro Yep, I do yeah so I would work on the toes and feet and ankle work in that area first and then work your way up the body and Most things that are stemming from are stemming from the feet I appreciate if I'm looking at my feet if I'm recording like I would probably record myself I guess running towards the camera am I looking for something some kind of deviation if I'm like for instance If my feet are collapsing or or any kind of way like what am I looking for? Yeah, I would say you're what you're really looking for not to get too technical But if what you're really looking for is a difference between the right and the left side But ankle proper ankle mobility should help either way but do it in a more dynamic fashion, right? So, you know how normal combat stretch you get into the position and you activate what and you hold that position for a second? Yeah Before doing explosive movement it might be a little bit more dynamic You move into the position activate and then move out and then move into it activate and then move out The second thing for performance believe or not studies will show that doing a few sets of a heavy Exercise before a sprint actually increases speed so and I don't this is not at a high intensity But let's say you were to get you know some dumbbells bring them to the track And you did five kind of heavy ish squats and then you waited about a minute and then you sprinted Studies will show that that can actually increase someone's explosive power as well Yeah, I appreciate this question a lot because a lot of people don't even consider that how many? Explosive movements have you done besides running and sprinting? So I like a box jump like I can go to maybe just below my rip cage Of as far as height so I can do those I can do that I mean like if you want to if you want to consider that yeah I would just consider like maybe implementing in your programming a bit more a variety of explosive movements that you get more Repetition with and you can build up that sort of resilience with your joints to be able to handle that Kind of a stress just to get the the response of the fast-twitch muscles takes a lot It exposes a lot of imbalances and things that will reveal themselves to you So, you know to do those in short bouts and really like you know focus on the reps of You know like short bouts even like with a sled and being able to be a little more explosive with You know driving the sled forward will help a lot. I'm gonna keep going back to the ankle and foot stuff Gabe you have your phone on you. I do I shouted this guy out on the show the other day And I don't think this episode is aired yet. So check this dude out. I really like the content that he puts out I think it's a great place for you to like practice a lot of the movements that he has on there his Instagram handle is real game period athletics and It's it's all body weight explosive movements and he's all about technique And there's a lot of foot and ankle stability and explosiveness in there I think there's a really there's a lot of really good exercise I've been trying to get him out here to get on the YouTube channel so we can share some of his content Another guy would be Joe DeFranco, you know There was some controversy a while ago because Joe DeFranco talked about how driving a sled would improve someone's Speed in the sprint and everybody a lot of people disagreed with him. Well, it turns out he was totally right Studies actually showed that driving a sled Would improve somebody's sprint speed. So that's something else you can do now You guys are both kind of addressing performance stuff or he's asking prerequisite stuff That's the reason why I keep going back to like yeah, I mean if to me Like what everything that boys are saying right now I hundred percent agree with like to improve your sprinting But if they're if you're talking about prerequisites and what there might be a breakdown or dysfunction I'm looking at the feet and Sal said earlier like Very there's normally a discrepancy between left to right if you go through prime pro and you do all the all the test You'll probably notice one side will be more challenge the other address that side That's more challenging and focus on that and then I'd be doing exercises to really strengthen and work on the mobility of my ankle and my feet Okay, yeah, I'll make sure to do that and it's funny that you bring up the sled Sal because when you mentioned doing a heavy Exercise beforehand. I wasn't asked if using the sled would be best to do so So I am gonna just take out the sled and just maybe do some heavy pulls or pushes prior to doing a Sprint and then my question will be to Justin a follow-up. He mentioned doing other explosive movements Are there any recommendations for an explosive movements that I can add to add repetitions? Yeah Basically, if you're gonna emulate a sprint, I would do those in like have you ever done liners or do short bouts where You do it in a controlled way where we're just gonna run and sprint and then stop and you know and like make make that Specificity a priority in terms of the mechanics of the running so to to get off work on the start It add a rubber band to your belt. So you have some resistance when you pull forward Basically do some slam ball There's a lot of different things you can do with medicine balls to add explosivity. There's there's ice skaters There's yeah, there's lots of stuff like usually you mentioned box jumps, you know, you mentioned so just just thinking along those lines in terms of Moving very quickly, but under control. I love ice skaters and doing them like barefoot So really work on the foot and ankle stuff that I keep talking about and then doing things like ice skaters where you're doing I'm barefoot and again the idea when you're doing this to work on mechanics It's not about how much weight or how many reps you could do It's about perfecting the movement and just making it look extremely fluid and beautiful on both sides That's the reason why I recommended this guy that check out his videos I mean, I think he demonstrates so many different exercises that you can be implementing And then the goal should be to be able to emulate them like that to where it looks that perfect If you're firing on all cylinders on both sides like that, you're gonna be pretty damn well And it's he's a great example of being able to add like a lot of Acceleration but also the same amount of intensity on deceleration So both of those in combination is what's gonna give you the best mechanics All right, perfect. I appreciate it. No problem and thanks for your support brother always appreciate it Yeah, have a good one game. Yeah, at least I can do. Yeah, that's a really that's a very nuanced question to try and help somebody with Personally, I mean, I kind of know Gabe, right? So we I've been on his podcast and he's been listening to mine pump for a really long time So I kind of have somewhat of an idea of his fitness level and I just feel like before The poor performance recommendations come in I think addressing like Foot ankle stability strength and hip first getting that all really well and then implementing those things because you know I think this is a classic example of you know, you're he's not a serious athlete He's just a he's a fit guy who's into working out and improving himself improving himself And then wanting to jump right into like the athletic performance type of stuff When I know he's older, he's not a young kid You know I'm saying like he's probably got a lot of stuff to work on first Yeah, and I try to take it a little bit further make sure people know like, you know, if you're gonna go ramp to a hundred You know, if you're out there like running and you want to get into sprinting really like Gradually work your way up to a hundred percent. So it's you know, it's scales. It's it's 50 It's 60 is 70 you want to like ramp that intensity up So, you know, your body can respond appropriately because that's a lot of stress all at once that could you know end up But did you know who else has a lot of really good stuff and he did it during his rehab of his Achilles is our good friend Corey yeah, Corey Schlesinger has some good stuff and what's his handle? It's school of strength or I always mess it or stress Slash strength slash strength. That's what it is. Sorry. Yeah And I mean I did ask him if it was performance or you know that he was interested He did say performance, but here's a deal if you know, he didn't say he did No, no, no, you asked him that he didn't say it was performance. He said he said prerequisite stuff Yeah, but then when I asked him specifically he said he wanted to do yeah But here's the thing you're both right and here's well. No, here's the point Here's the point. I want to make is that people don't realize that Moving better and improving your connection mobility will improve your performance. Exactly. So if that's the issue That's why I say stay focused there You stay focused on just getting better mobility better ankle stability better foot strength That's gonna translate into better performance and it's the place to start What ends up happening to most people ask questions like this is you jump right to the stuff that's interesting Oh explosive jump boxes and ice skaters and doing like dynamic movements And you just haven't done and so I thought he answered asked a question perfect like he asked What are the prerequisites? What are some of the things before I go get into all these? Explosive exercises and movements for performance. What are some of the things I should look at when I think of a Good runner it starts from their feet. They got great feet connection They got a great take off there and if they don't it normally works its way up to connect chain They got issues in their knee or their hip or their low back because something's not firing in the last point too Is you know if you're really serious about sprinting and running? It's there a good running or sprinting coach is worth their weight. Sure. Sure. It's such a technical thing People don't realize how technical sprinting can be that if you have somebody who knows what to look for specifically That's their profession. They can make I wouldn't even if a client That was if a client was really serious to sprint out sprinting and they came to me I would be the I would be the first to admit like I'm not your guy without source. Yeah, it's just like Olympic lifting It's like yeah I can give you some basic tips and technique and I can maybe look at where there's dysfunction and help you but By no means am I a an expert in that field and if you're very serious about getting good at it Then I agree with you so