 Our next caller is Michelle from Illinois. Hi, Michelle. How can we help you? Hi, guys. How's it going? I just wanted to thank you for answering my question today. And I also want to thank you guys for everything that you do on the podcast and beyond. It is the most informative content out there. So, it just hats off to you guys and your hard-working team. Thank you. As for my question, it's a bit of a two-parter. Me and my boyfriend Ryan got into canoeing last year because of COVID. And are planning a trip to Maine for a five-day camping trip down the actual Allagash River. And I want to know what we can do from now until July to properly prepare for putting the canoe on our backs, walking at most a mile, and lugging camping equipment. We're going to be pedaling for about seven hours a day. And I just want to know what to do from now until July to do that. And then also, how to best prime daily every morning to do all those things without injury. This is cool. Yeah, great. Well, first of all, that sounds awesome. It sounds like a lot of fun. Yeah, it sounds like a good time. Great question. Okay, so number one, when it comes to sport-specific type performance. And I'll put that in this category because you have a very specific request. You want to improve your performance or maximize your performance for something quite specific. Nothing will get you better results than practicing the actual thing you're trying to get better at. So I want to say that first because I'm going to give you some recommendations for workouts and stuff like that, but they should not replace canoeing and carrying your canoe and all the stuff that you're going to be doing when you go on this trip, because those things will give you the biggest- Right, if you have access to a lake or something nearby, that would be the most ideal thing to make sure you every week are getting in there and you're rowing in your canoe. And carrying your canoe and you guys practice that on a weekly basis and that kind of stuff. That'll give you the best carryover. Now, as far as workouts are concerned, as far as the MAPS programs, the MAPS strong would probably be, in my opinion, one of the better programs, because what you're looking for is overall strength, but you also want durability. You want endurance, but it's the kind of endurance that requires durability. It's not like a long-distance run. We call it work capacity. Yeah, work capacity. So MAPS strong would be a great program, but I would modify it if you're doing a lot of canoeing and a lot of specific training. So you could cut the volume down in half or only do one foundational workout, one work session, you know, that kind of stuff. Then your question about priming. Now, here's the thing about priming. Yes, you can prime for specific movements, but that pales in comparison to priming for your specific body. Okay, so if Justin and I, for example, go do the same exact thing. We want to prime for rock climbing. That we could do rock climbing, priming movements, and I'm sure it would involve something with the shoulders and probably something that has to do with the wrists and all that stuff, but really it's not going to be as effective as us assessing ourselves and then priming our bodies for what we specifically need. For example, I may have worse shoulder mobility than Justin, or maybe he has hip mobility issues, so he's going to focus on those things, and I'm going to focus on those other things. Do you have access to Maps Prime Pro? No, not at the moment. Take the webinar first. Yeah, so, well, so we have- I actually did that, the one with Justin. Yeah, I did that one. Excellent, so I would do Maps Prime Pro. We'll make sure we send that to you. And in Maps Prime Pro, it goes through all the major joints of the body, go through the movements and see which areas you lack the most. Pick three or four movements that you need the most help in, and then do those on a regular basis. There's some- I mean, there's definitely some exercise stuff, though, that I would add into your routine, because you're- obviously, I doubt you have access to a lake every single day, or that would probably be really tough to get there, but there's- obviously, there's some movements that are similar to rowing, and it probably can get access to a rower. I think a rower would be a great piece of equipment, and whatever the duration is that you would end up probably canoeing for, I would be doing a row for. I also know how you carry a canoe is really similar to how you do a front-loaded kettlebell walk. I know Justin loves those. Overhead carries, yeah, I was going to say that. And this would go perfectly with Sal's recommendation for strong on those days of building up your work capacity with heavy farmer walks, and also overhead carry, so you would hold these in position and really learn how to depress your shoulder blades down and really pack your shoulders, so you have nice stability there with an overhead position. And just build up that endurance while carrying something overhead would be massively beneficial. Yeah, and then lastly, I would say do some good windmills. That's going to really work on that stability of the shoulder, but also that rotational stability and strength that you're going to need. I mean, carrying an awkward object overhead, you're not walking on flat surface, you're going to be climbing over things and whatnot, and if you're really strong with carrying things overhead, but you lack rotational stability, that can sometimes cause problems. Windmills are great for addressing that. Do we have the landmine stuff and strong as we do performance or no? Do you know, Justin? Not in strong, but yeah, the performance. Because I think that would be a great exercise for someone like that too. There's that rotation. Landmine rotational stuff. Yes, the landmine. And so that's so strong, I think would be a great foundation like Sal said. I think for the most part, I would follow that programming, but I would probably eliminate some movements that I can tell aren't really a huge carryover to canoeing and probably add in some things that might not be in there, like the landmine rotations or windmills, things like that. Those are movements. And then a lot of the overhead carry stuff that Sal, I mean, Justin's talking about, and then including rowing. Start rowing every other day if you can get a hold of a rower and include that into your routine. Now, Michelle, how many days a week are you able to consistently dedicate to working out to get ready for this? I already work out about three days a week. I go to plant fitness. It's the only thing open by me right now. So yeah, I definitely, I can dedicate five at this point. Okay, okay, so avoid the free pizza there. That's a trap. Yeah, they don't do that anymore. Okay, I was gonna say that doesn't help. Oh, that's not a thing anymore? Probably because of COVID. COVID. Yeah, you don't want to get the... Damn, what are they doing instead now? Huh? I don't know. So many memberships. Free, free, face mask maybe? Digital pizza. Digital pizza. Email you a slide. All right, so here's what I'll say. Okay, so you said you work out three, you said you can work out five. Let's go in the middle. Let's say four, okay? Okay. Four days a week. Here's a general routine that I would set you up with. Three days a week should be specific to what you're gonna be experiencing on this trip. So I would, for an hour, I would practice and treat them like exercises. Carrying the canoe, hiking. I would actually go and canoe somewhere or use a rower like Adam said. So that's three days a week. One day a week is resistance training and you're gonna focus on exercises that strengthen the body and compliment the things you're looking for. And then every day I would do priming, maybe two 10-minute sessions, one in the morning and one at night, something like that where you're focusing on the areas that you need to focus on. Generally speaking, that'll probably give you the best bang for your buck. Awesome. I like that. Awesome, guys. Well, I think, thank you so much. I really appreciate it. I appreciate all that you guys do. No problem. Thank you, I appreciate the support. I hope you have a great time. Oh yeah, thanks guys. No problem. Yeah, one of the biggest mistakes I made as a young trainer was taking athletes and training and thinking that the gym or in stuff I could do with exercises. You just mimic all the movements. Yeah, and it was better than working out on the field. I mean, the reality is, if you want to get better at a sport or a particular skill, practice that. Wasn't that a common mistake that happened when MMA started getting really popular because it was so diverse and CrossFit was so diverse they were having like a lot of like coaches were just like having these guys just do CrossFit routines for their training for MMA. Yeah, that was a mistake. A lot of people and a lot of people make this, people who like to work out who then sign up for a new sport. I did this with Jujitsu when I first did Jujitsu. I thought, okay, I want to get better at Jujitsu and my endurance. So I'm going to do these kind of workouts. Nothing was better than just doing more Jujitsu. There are certain things though that there's like attributes. So I guess that's a better way to ask like when you have like a thing like this, like a sport, nothing is going to be better than the sport itself. But then there, if there's specific attributes you know you want to improve. For example, like nothing's going to get me better at playing basketball than playing basketball. But there are things in the gym that will make me jump higher than playing basketball and just jumping in basketball all the time. So there are certain attributes like let's say like her row strength or her rotational strength, right? There are certain things that like, okay, rowing will do a good job of it and help you and you'll definitely see some benefits. But there are some things in the gym that you can do that will give you better attributes for specific sports. Yes, you want to view it like this. This is the way I like to look at it. Your, whatever your sport is, that is your diet. So when you're talking about nutrition, 97% of all the results you get from nutrition come from your food. Then you have your supplements, which is like, you know, 5% maybe, right? The gym is the supplement to the main diet. The main diet is the sport that you're practicing, your training. And then look at your gym workouts like supplements, like Adam's saying. How can I supplement stuff from the gym to help me in this particular area that I need a little bit of help in? Maybe it's more power or more speed or maybe my mobility needs a little bit more work. Use it like a supplement. If you do it like that, you'll get the best results. I'm a little bit jealous. I think I told you guys like, so I did a week. It was called boundary waters. This was in Minnesota. And it was the same thing. We'd just portage. We'd carry these heavy canoes over. We'd fish out of the lakes. You could actually drink out of the lakes because they were so clean. And then we'd just pop up tents and everything. But I was exhausted after that trip. That sounds like a lot of fun. I think the reason why this is a question that we... I think we've got this almost every live call. Like a sport specific, what do I do? It's because I think what we find is a lot of... These aren't like... She's not like a professional canoer. Right. You know what I'm saying? And we've just talked... We haven't talked to a professional NBA player. It's people that love sports or they have this kind of sport-like goal. But then they also... Love the gym. They love the gym and they want to be fit. And so it's an interesting place to meet where it's like, okay, well, what do I do here? Because I really care about the way I look. 90% of the year. But I do have this trip coming up that I want to get ready for. So it's kind of like this push-pull. Totally.