 1977 I'd done the physical training structure course with Royal Australian Navy, actually down at Cerberus, down here and just down out of Melbourne. Most of that was just based on, you know, we worked sort of that flogging, flogging of the deaf sort of attitude, you know, you just got out there and you did it, and you were told to go and run 10Ks or 20Ks, you just went and done it, you know, you were told to jump and carry weights on your back and jump and that, all these things we used to do on them days, you just went and done it, that was it, you didn't do that, there was no, oh I'm not going to do that, you just went and done it. In the 90s or late 80s, 1990s I got out of the Navy and I went and worked at Goldman Jail in New South Wales, I'm not sure, just to split the number of guys, those people from Australia and that, I worked at Maxim's Security Jail there, teaching inmates, fitness. Anybody ever sort of worked in jails? I don't know if anyone would have been in jails. Okay, great experience, you know, not sort of the name people and all those sort of things, but there was some really big heavy dudes in them days, I'm talking about some monsters, you know, and guys with some really sort of bad criminal history as well, you know what I mean, so there was a bit of everyone there sort of based a lot of it, these guys pumping weights, getting as big as they can, and they'd come and say, Steve, can you tell me about this, can you tell me about that, and ask me questions, I'd say look at the size of you, I mean sort of me asking them, so it was a really good experience, guys had all day to train in a sense, or a lot of them just focused on training while they're in jail, as they got out of jail I suppose, that focus changed to drugs and get back on the drug and things like that. Guys that I'd seen come out like before, when they left jail, they're like monsters, six or 12 months later they'd be back in jail and they might stick because they've been on the drugs and things like that, so you see how the body can change and stuff, you know, I mean when you're really sort of I suppose in a sense been in a strict environment to then having your own choice a little bit, so another great experience and now, well 2000, I'm a fitness teacher at New South Wales TAFE in New South Wales, a technical adult further education. Just a little bit of my own sporting career because I thought this was going to be a little bit important because this is how I got into high intensity training, this is part where I'm sort of moved to where I actually moved to, so a whole history, a lot of years, different training routines, groups and different things and doing a lot of different sports and things and at some point my sporting career started to come to a bit of an end, which I'll get to in a minute. My main day is a lot of endurance events, I was, you know, Australian champion in different triathlon events and things like that, you know what I mean, all my training was basically endurance, aerobic sort of base type training, the only type of, and I, sorry, probably the only type of, two reasons I don't weight training in a sense was to supplement my triathlon career or my endurance events I was involved and maybe to go to gym and check the girls out at the gym as well, so at that point, even though I had a reasonably good knowledge of weight training or exercise, most of my focus was on in these endurance events until I got to a point where I started to get injured, I couldn't train, I was thinking, hang on a minute, I'm sort of, I enjoy my training, I join the exercise, I'm not a fanatic in that sense, I enjoy the triathlons and that, but I sort of was starting to think, you know, injuries are coming, torn calf muscles, I've got to really do something else, and I started to think about what I was going to do, so that's sort of probably just how my initiation in the high intensity training came all about. Weight training and I've done a lot of boxing and coaching things, so now this is just a little bit of the history of the high intensity training, where it developed and how it sort of come different to what most people were doing in that 70s period, this sort of originated in the 1970s, a guy called Arthur Jones was the founder of Nautilus, I don't know if anyone's used Nautilus equipment or trained Nautilus equipment, went out of vogue for a fair while, it's come back into vogue now, but he moved into this selling Nautilus equipment, so that's sort of where this high intensity training and Arthur's suggestions to what most people were doing was really just total opposite, total opposite of what they were doing. Okay, he came onto the scene, nobody really knew him, he'd done a bit of bodybuilding, he'd done all these other things, he was about in his 50s or something, and all of a sudden here's this guy telling everybody how to train properly. So he was the main driving force, stories of him, he used to walk around with a gun and stuff, you know what I mean, pistol on his hip and things, he lived in Florida, I think at that time, in D-land, Florida, and he started this movement. Some of the guys that you got in the pictures there, which I'll sort of mention in a minute, all originated out of this 1970s period, Casey Beata and a few of those other guys might mention in there. So Arthur, founder of hip, Ellington Darden, these guys have all wrote books and stuff, so again, if you want to get a little bit of information about some of these guys, and Jim Flanagan was another one of these originators of this high-intensity, there's a lot more people involved. They looked at making exercise machines, okay, nautilus type exercise machines, there's a reason why they looked at making exercise machines, and I'll sort of try and get into that a little bit in a minute why that sort of came about. Now if you just like Casey Beata was one of the most famous bodybuilders of the time, there's pictures of him there, Mike Menser and Ray and his brother and Sergio Libby and Frank there, and some of these Doreen Yates, I don't know if anyone heard of Doreen Yates, anyone sort of blood and guts and that, he's got his, you go on YouTube and that, so I left that, these really good, sorry, YouTube sort of videos over him if you want to just, and I think Doreen's a bit more of a later period too, you know what I mean, so he came a bit later in the 90s, but Mr Olympia and all those types of people win events. Now this is where I think I come in with the other guys and that noted authors and stuff that I sort of now started to look at, read and I start and it's trying to understand what this high-intensity trainer was all about, what did it mean? Drew Bay, Doug McGuff, John Little and John Philbin and there's many more high-intensity writers, but there's some of the guys I really sort of like, if you know what I mean, when I'm reading stuff and trying to get some more knowledge and etc, etc. Now Doug McGuff and John Little, 2010 produced a book called Body by Science, I know a couple of the aunts in that's read it and I don't know if anyone's ever heard that the book Body by Science, I think in some of the YouTube videos or some stuff that Dan's just done before. It sort of really started to get people to think as well. Now if I just go back to John Philbin, he wrote high-intensity, more power, more strength in a quicker time. If I could sort of just give you a couple of minutes here of my sort of initiation, as I said before, I started to get a few inwards from triathlons and stuff and I started to sort of think well hang on to do so. One day I picked up this book called Written by John Philbin and I started to read it and I thought okay, that sort of you know lifting the weight up and down etc and doing these things and doing momentary muscular failure and that, I mean what's all this mean, you know what I mean? So I sort of started to have to teach myself it and that's how I sort of started to learn and I started to teach myself, you know what I mean? So what I do for these sort of guys and stuff is that I teach myself and I go to tape with some students and I trial it out on them and see how they handled it. So I was a bit of a, I had my own audience if you know what I mean, I used to see how many of them could do it and a lot of these guys, massively strong guys, just couldn't do it. Guys that trained for hours and stuff, when I'd done it properly with them or you know as we'd done high intensive training, couldn't do the exercises and these guys were not small guys, they're really big and strong, you know what I mean? So so I just sort of moved there but they're sort of really through the catamounts of pigeons, 12 minutes a week. How can you do 12 minutes a week? So we had sort of, how can I do 12 minutes of training a week? They sort of looked at what they called the big five and that was their base exercises on which was the leg press or squat type exercise, overhead press, the lap pull down chest press and so on, I just called them names but you can use different free weights and machines and different other variations or body weight in that as well if you want to. So it sort of took us to another step, there's also Doug's got a website, Body by Science and basically from that we sort of started to look at, geez, trying to reduce this training down into sort of 12 minutes a week. I'll come back to this in a minute, why don't I move a little bit further and I'll go back through the old high intensive training methods and we'll sort of come back through to that if that's all right. So John Philbin's book, now this is what he said, the foundation of the high intensive training system is performing the perfect rep. Now I know Mark and even David was talking about the perfect rep. It wasn't how much you lifted or whatever else you did, it was how you did it, okay, how you performed the perfect repetition. Everything revolved around the perfect rep so we sort of take away, minimise the momentum and maximise muscle tension. Does anybody understand what I mean by that? Minimise momentum and maximise muscle tension. So all of a suddenly we're not doing the bicep curls like David showed you, sort of thing doing that, we were doing a nice and strict and that, you know what I mean? So we were starting to look at the form, how we did it, not what we did and that was how we actually did it. Anybody go to the gym, many people go to the gym? What do you see at the gym? People exercising, I'm not picking on anyone here but you'll see a lot of different ways, won't you? And a lot of, when you sort of start looking at what the perfect rep is, you start to look and see what in the gym. A lot of bad stuff and it becomes quite noticeable and you see it very, very noticeable. When I'm teaching, you know, the guys and even the girls in here, it's tight when I teach them. A lot of the girls go to the gym and a lot of the girls don't lift weights. When I take them to the gym, show them how to do the exercise correctly and properly, they're the first ones that come over and say, oh Steve, look at him, look at him, look at what he's doing and you can pick it up. It's very evident once you sort of know what the perfect repetition is.