 then I click go. No, wait, wait, wait, wait. We're going live now, ready? Right, where are we going? Three, two, one, we are live. Here we go. The podcast, the podcast formally known as the School of Calisthenics podcast, now known as the movement strength and play podcast by the School of Calisthenics is now live for its first ever outing. You excited, Tim? Tim Ball? I'm fine. Are you there? Jacko, can you hear me? I can't hear you, I can't hear anything. Yeah. I can hear you now. You can? You can hear me? People on, no one on YouTube seems to be able to hear me, though, saying there's no sound, but I don't know why that would be the case. Big mic, but no sound. Why? It's coming through to you, though, isn't it? On the, as you can see. Could you be not got to go? Yeah. Oh, hold on. Yeah, sound, gotcha. Can hear you now? Yes, here we go. Yes, you can hear me. I'm going to shout out loud so you can hear me. Maybe it's just because I started shouting louder. Right, hit me in, hit me in the comments. It's gotcha. Sound, just write sound in capital letters with lots of exclamation marks if you can hear us, okay? Write sound in capital letters. Not I can hear, write sound in capital letters if you can, because then I'll know that you can hear me. It's like, put your hand up if you're here. I've got it, Jacko. I'm watching on YouTube at the same time as listening to you. My video quality is quite poor for the people listening. I don't know if that's just my end and there's also some delays, I think, in my video, but I can see you talking. People are now saying there is sound, sound has come. I can hear, we have sound, guys. But you haven't, it's been a very strict instruction. Write in capital letters, sound, and then as many exclamation marks as you like. There we go, here we go. Right, thank you. Dave Rover, John Pudget, Craig Darliz, Keith, amazing. John Gocher. Am I, can I ask him, am I coming through unreasonable quality? Can people actually see me and hear me with some relative level of definition appropriate to 2021 or am I still? Okay, so from a personal perspective, I can hear you beautifully and I can see your beautiful complexion on my video. People in the comments on YouTube, can you see Tim's beautiful face and can you hear him? Keep talking so you can give them an instruction to type in and then we'll find out. By the way, this isn't what the whole of the podcast is gonna be. Let's do this. Type in, type in hot or not. If you can, hot, if you can see me and I'm sounding okay. Not for poor quality video and general issues. My internet, since it's Apple's fault, I won't go into it, but it's a problem. I sound far away. I can see and hear you both. Tim is a bit Christ. It's extremely loud. That's why I can see my game. Yeah, that was louder. Anybody? My volume is like an excitement. So if I'm excited, it's loud. And I can't not be like, you both need a haircut. That's aggressive. Yes. Tim, I don't know. Look. What's the, what's the, we probably could expect it just with hair. That is possible. Liz Heyman has said hot. This is my chimney, chimney brush. Liz Heyman has said hot by a shume. She's moved on from your question about hot and she's just actually saying that about your current hairstyle. Yeah, but it's an interesting thing here because we are slightly in front of what's going on YouTube. So I've already styled my hair, but I can see myself starting my hair on YouTube now. Into a chimney, chimney brush quite. Does anybody, does anybody like, oh, I've got to forget his name now. It doesn't you don't, don't have a mind blank Jacko. Cause it's, this is exactly, literally we are playing it out. Who does Steve Cougan plays? His personally plays on telly that's funny is called. He's done a new, he's done a new thing where he, it's like he stepped into like this morning, like type of program that they've made up. And he's, yeah. And they're literally doing stuff like this and we are literally playing it out in real. Right, let's get on with the, let's get on with the podcast. Thank you for those that have managed to join live. Oh, Dave Rover is Dave Forrester, by the way, Jacko. Good to see you Dave. And he is one of the virtual classroom members. He's actually joined one of our breath work groups as well. Great to be on Dave. Interesting that you hide behind a different name on YouTube. Is there some sort of sinister reason for that maybe? So that's, that's not the first question. Right, let's get busy with the podcast. I want to start talking about training. So very excited to be live, obviously. I'll try and dull the volume down to engage my excited. But yeah, we've got new technology and obviously we have some technical issues but we've got past those now and you are able to join us live. So if you have any questions about training, about the podcast, about Tim's hair, how he stays so looking so young, whatever it may be, if it's something to do with the scorecaster next, ideally, that would help, then put those in the comments, those that are watching live on YouTube. We do have a question there to kick it off. And it was one that came in, I forget and apologies, I forget who sent this in, it was a little while ago. But it was quite a very good question, actually one that was a bit of a joke question, but that's just potentially some depth to it. They said, do you guys still use weights at all anymore? And the joke part of it is that they said, they followed up with going, even if it's just like, have you got some old weights that you like prop your door open with or do, maybe it's part of your podcast studio or something. And it was a bit of a joke, but at the same time, actually quite interesting because yes, we do predominantly body weight training and we aren't utilizing our own body weight and all the goodness that comes out of that in terms of calisthenics training. But there's also a time and a place for different tools to help us with our training. Sometimes that's a resistance band, but sometimes that might be a weight and there's different reasons why we might use weights as part of our training. And I'm not talking about just a weighted vest to try and make my pull-up strength be stronger. I'm talking a little bit, probably Tim will want to touch on like lower body wise for that. But there's also like, how do we use it from a sort of injury prevention rehab or prehab style training where we do utilize small little weights, not just as a prop for the door, but actually something that can be good for us. So do you want to kick off with, do you, or answer the first, just answer the question straight, do you still use weights at all, Tim? Yes. Shock horror. I know. Where should we go with this one first? Let's define, I think let's frame it within when we're talking about weights as what we mean by weights. And what I mean when I say do I still use weights, I mean external resistance. So that could be like weights to me would be a barbell, but weights would also be a sandbag or weights would be a weighted vest. For example, weights would also, technically when we're talking about resistance, would come under resistance bands as well. Cause I use those a little bit for shoulders and that kind of thing. So I think like, let's just remember this, are you what you've always quite keen to point this out as well that like strength training or strength is going to come as a result of working against a mechanical or working against an external load. Let's put that way. So if we are going to lift a weight, whether it's 20 kilos of, Jack always likes to use the analogy of 20 kilos of weight or 20 kilos of feathers. It's still 20 kilos. One of them is much easier to lift because of the size and density of the material, but effectively it's still an external load, which we are using to create a strength style or strength. I'd like to see someone because we need to make a dumbbell out of feathers. That would be interesting, wouldn't it? Yeah, I don't think it'd be so heavy. No, but make a 20 kilo dumbbell, but just out of feathers. It just might be very big. You could do that. You missed a bit of time in that, Jacko. Okay, okay. You have that one. So yes, the upshot is, yeah, I do still use weights and I've kind of always, well, for a few years I've been quite open about this that I think to really build an effective lower body, you need to use external load. The muscles are too big and they're able to produce or they have the capacity to produce so much force that body weight training is just not enough from a lower body perspective. If we are talking about strength and power gains, now if we're talking mobility, stability, it's like a different conversation, but if you want to get strong legs, like properly, if we define strong as in sort of force output, then you need to use weights for your lower body is where my stance is. From a upper body training perspective, I don't really use weights other than a weighted vest and some bands, but I don't do shoulder presses or bench presses or anything like that. Do you use a leg press machine? I don't have a gym membership and I don't have a leg press machine at my house. Would you use a gym, would you use it if you had one? That's a good question. No, I wouldn't. I don't need it. Like it's, in terms of bang for your book, unless you're looking for a specific adaptation in a sporting context, most people wouldn't need to use a leg press. There's far better exercises to choose from before you end up at leg press, I think. Definitely good. You could make a leg press machine out of feathers. So that's the last feather. That's the way from the feathers. That's the last feather. What about then, what about though, in terms of, so I've been doing some work, some investing in my physical pension, foundation sort of work on, we've talked many times about the number of shoulder injuries we've had from rugby, et cetera. And those things you still manage from time to time. And I've been doing some work where, some work has been like with a resistance band for sort of like rotator cuff, serratus anterior, some sort of good just shoulder health work. And in that, like to utilize just some small, we've got a couple of options. We've got like some small 1.25 like discs. And then also we've got, and you can get these on the website there, little ankle or wrist weight. So you can do things like your YTWs and some of those like prone swimmers for the shoulders where you're just adding like an additional load once you've got comfortable with just your arm and gravity. If you're gonna try to improve that sort of shoulder health, that shoulder robustness and you're doing like some, you've talked about this before Tim, you're trying to do like high level strength stuff and our stability training might still be with like only a very small weight. And even if you think of how do I, once I get good, YTW is a great exercise, but that becomes after a while, two sets of 12 is comfortable or 20 reps is comfortable and it's like adding, but because the length of the arm, you put a little half a kilo or one kilo wrist weight on or hold a little disc, like you only need a tiny little biscuit there and it increases demand quite significantly. And I've been using that in my sort of movement preparation warm-up parts of my training or on like a, I do like a rest day, it was like a bit of a rest day, but like a D-load day where I just do some like low level prehab, rehab style exercises for sort of rotator cuff and as I say, that gives just that little bit of like additional load to help with that. And just using that time recently to build that sort of base, that foundation, I'm seeing the benefits of that when I then go into try to some harder strength base work. Yeah, I think the point of this is like, it's using the right tool for the right job. So there's nothing wrong with like using weights. Like I'm not trying to kind of say that that shouldn't be part of a program and calisthenics is better than bench press. Like, okay, that's probably different podcast, but if you want to do bench press, barbell-based work, then crack on, absolutely no problem with it. I think the thing that the question is coming from a point of you mainly do calisthenics, so do you still do weight training? Now, from a body perspective, I don't think I can get anything additional from my own personal perspective experience from weight training that I can't get from doing body weight training. And there's a number of different reasons as to why I think that from a, just a integration perspective, the human movement system perspective, what happens around the shoulder, particularly for upper body-based movements when you're doing more closed, kinetic chain exercises. And on top of that though, we say, yes, we are going to use them for preparation work, for activation work potentially, but I'm never really looking at somewhere, something and go, right, today's a shoulder press day, so let me get on a barbell. I would always do my shoulder-based work in a pike or elevated push-up type position, just because that's what I enjoy. But if you want to go on barbell shoulder press, absolutely no problem with that whatsoever. Now, if you want to go down the route of going, well, what tool is right to get a strong lower body, that's where I think the weight's coming. So, and then you start kind of going, you've got to get into that and go, what kind of strength do you want? So for me, my lower body-strength-based work at the moment, and because the training from home is more geared towards endurance than it is towards a maximum strength or power adaptation. That might change a little bit over the summer, but I, so perfect, like in terms of what I've got at home, I've got a barbell, 20 kilo barbell, I've got 50 kilos of weight, two 10s and two fives, and I've got two weight vests, one which was a bit older, so the Velcro is broken, then a new one. So, Alan, I've got a 50 kilo sandbag, or a sandbag that I can put 50 kilos in. So a combination of all that sort of stuff, I've got more than enough weight from what I need to train at home. So for example, if I want to go front squats, I could put the weight vest on, there's my 20 kilos, and I can put the, I can use a sandbag at 50. So I've got a 70 kilo front squat. Some people would be like, crikey Tim's not lifting, 70 kilos isn't very much at all, but then I'll go and do that in an endurance type capacity, or I might go and do it with supersetting it, or whatever it might look like. But I've just got these different combinations without having to have 150 kilos worth of plates, which let's be honest, are expensive, and unless you've got racks and bars, and a rack to put it on, or you're using benches, you get into that kind of territory, you need quite a lot of space in a home gym, whereas my sandbag is on the floor next to me now, I stand it up on its end, it takes up like, it's about 30 centimeters across, brilliant. Our vest kind of packs away in the corner, and my barbell, yeah, the barbell's a bigger piece, but I got that when Leicester Tigers apparently changed their gym and somebody donated a barbell to me, and I thought it's a useful thing to keep. But would I buy one now? Probably not, I would probably just make do with the weight vest and the sandbag. And to kind of just, my last point on this one, is going, okay, well 70 kilo front squat might not sound a lot, but if I'm doing single leg squats with 20 kilo vest on, I'm doing all right. Or if I'm doing some kind of step up based movement with the vest and the 50 kilos on, so rather than thinking about double leg movements, what can I do? I'm gonna go, what single leg movements can I do? And now I don't need so much weight to have to overload it. I've got lots and lots of options with the weight that I've got to get a strong lower body if I start thinking more about unilateral training rather than bilateral training, so single leg versus double. And arguably, the carryover for most people, who's just trying to live a full and enjoyable life without a sport specific outcome, if you're gonna train lower body, you'd be better off doing lower body, sorry, be better off training single leg exercises because the most of your life, you're gonna want single leg type exercise, single leg type strength. You wanna climb mountains, you wanna go skiing, you wanna go running, all that sort of stuff. That's all gonna be predominantly done on a single leg or require single strength. If someone's gonna get snowboard, it's double leg stability mobility. We can pick up on that if you want. Sorry, that was a bit of a download. I just told you everything. That's all I've got. I'm done. I was just thinking, I mean, you talk about single leg squatting with 20 kilo vest on you, or you could chuck the sandbag over one shoulder. One of the great things about the sandbags, again, they're available on the website from Heavy. So they're available on schoolcasts.com website. That they have, they're in a different bag. So you can actually, you can have like a different bag in the bag so that you basically could have like one bag filled with like 20 kilo, another bag filled with 10 kilo. So you could have like a 10 or 20 or put them both together in the one thing and make them 30. So you can play around with the weights of them. And I was just thinking of that single leg squat with a vest on or, you know, chuck a 10 kilo sandbag over one shoulder. You got that instability of, or that during just abnormal loading or unsymmetrical loading. And then like, can you, you know, could you do a, could you do a pistol squat with a 20 kilo vest on or a sandbag over the shoulder? Like you tell him, I don't, I've not tried, but I don't think I could. You know, I'd have to build up. You know, I don't think I could get out. And you go, what? Yeah. I don't think I could get out of the bottom of pistol with a 20 kilo vest on. I think that would be some very good, very good strength. And it actually brings on nice to us a question from Dave Rover on who is hiding as Dave Forrester. Who's a virtual classroom member who's watching and live on YouTube and has asked, talked about, you touched on then about stabilisation. It's supposed to be useful to mention this of, because it just rounds off the rest of that, the final bit of that question where you've said, well, doing 20 kilo on a single leg like that's probably actually gonna be challenging enough. He said, it's never been comfortable being tired to machine, so it doesn't like machines too restrictive and not making the body stabilisation systems work. So I just thought it'd be nice for you just to round that off, just talking about that. Like why, why is there that benefit of like a single leg? Why is single leg harder? And why we don't get that carry over from double leg onto single, but we do from single to double. And most of the things we do functional wise for sports when we're running, running is a single leg activity. So we actually need to be good on one leg. Do you wanna just touch on that to round that question off? Yeah, there's a bit, I'm gonna try not to get down a bit too much of a hole in this one, but there's a couple of thoughts that come to mind. So let's just kind of broaden out quickly and just go through. So from a single leg stance perspective, we're decreasing our base of support, therefore increasing the stabilisation requirement. So the hip, knee and ankle now need to work together and the core stabilisers and the rest of the chain, but let's think about lower body and predominantly, they now need to work together to control joint position more effectively. So the stabilising musculature has to do a better job. If you've got both feet planted on the ground, you're pretty stable. It is by sure, by far, the more effective way to produce high amounts of force is to have both feet on the ground and push it. That's why we can back squat double leg more than we could single leg squat in that in the same position. Obviously, so we've got two legs working for one, but there's this thing called bilateral deficit. So if, say for example, you can do 100 kilo back squat, let's keep the numbers simple, two legs on the ground, you will be able to do an equivalent movement more than 50% on a single leg. So it might not be that we choose a single leg back squat, for example, like, but if they take a leg, a leg press is actually going back to that point is a really good example of that. You will be more than 50% stronger on one leg than you are on two. Why we kind of stay away from potential, why that is and that sort of thing. But the idea being, if we want a single leg, we have to stabilise, we then start to link all of this into the chain, the system just gets better at what is a more transferable movement into what we're talking about from a human life and enjoyment perspective. Now, there is absolutely nothing wrong with building a real bigger capacity and having deadlifts in your programmes and back squats and whatever it might be. But if we're talking kind of bang for your book for most people, I'd go single leg 10 times out of 10. If I wanted a specific outcome or I want some hypertrophy or it's a sport specific outcome, whatever it might be, then you start thinking about it. But we always start our progressive programmes in the season on unilateral exercises. We'll always start with this progression from one leg to two, as we start to build towards more power force outcome. So it's just a really easy thing to kind of... Well, the movements aren't easy, but the principle is fairly straightforward. But an example would be another example would be like a hip thrust exercise. So sometimes when you're doing bodyweight training at home or with limited amounts of equipment for the lower body, you kind of start looking at your hip hinge and going, well, how do I get that hip hinge pattern moving? It's quite easy to get squat-based movements like you've got your pistol, progressions and whatever else. But you can go single leg, stiff leg, RDL. It's a really good progression and I've got... I use my 50 kilos sandbag to do that. You can go into some Nordics, which I would do. So I put the sandbag, the 50 kilos sandbag over my heels and I can do Nordics and anybody who knows about Nordics will know that that's not an easy exercise to do. The 50 kilos, Tim, is that enough to keep you... You don't find your tip in? Yeah, no, I'm not great at Nordics, but it's good enough for me at the moment. But what I'll do if it gets too light is I'll put the weight vest on top of it. So I've got 70 and I'm sure that's gonna be enough. I'm gonna get Mrs. Jacko to sit on. That's almost body weight for me. Yeah, Mrs. Jacko'd sit on the feet. Yeah, exactly. And then the other one, like moving into that max strength conversation, I can't... I can just about do a hip thrust with the sandbag across my lap on a single leg. So if we're thinking about real pure glute strength, we might do like a barbell floor bridge type movement, like a hip thrust. Normally it might be 1,100, 1,240, 50 kilos or whatever on it. If I take that to a single leg exercise, I'm getting five with 50 kilos and that might kind of throw against my bilateral deficit type conversation. But if I want to go and do some maximal strength work, I've got more than enough capacity within that to start playing around with it. So I guess the end of message of this is, yes, we use weights. For lower body particularly, I think it's important and you don't need a lot of weight to get overload and build, therefore build strength in single leg exercises. So rather than thinking I need 200 kilos to work towards my deadlift, you actually don't. I just want to round off by saying the other thing I love about single leg work is for someone, if you haven't got additional weight, well then you can look at trying to explore different ranges. So your pistol squat is going much deeper than a normal single leg squat and also you're challenging your hip flexor strength and hamstring length on the other leg. And then you've got options to explore. If you want to improve your hip mobility, you've got options to challenge that in some of the movements like the Cossack squats where we're working laterally into really deep positions and then you've got some of your shrimp squats and your sissy squats and your dragon pistol. If you can do a dragon pistol, your hips are like, and you say you can do a dragon pistol and a Cossack, your hips are in like great shape. And that might not even need additional load for you to work on that. And you're then building strength, you're building control and speed to one leg and you're also working on a little bit of mobility. You're not, you're only, if you just do like heavy back squat, double leg, you'll get good at just that one pattern but you probably might not have that many options outside of that is you just become a little bit one dimensional which, unless you're a power lifter and that's the only thing you need to be good at which most people listen to this aren't professional power lifters and they just, we need to be good at moving and enjoying our body and running and climbing and whatever it is that you want to do. So I feel that there's a load of benefit to that here. Yeah, I've said before, this is my last point and we're getting to these questions that have come in but when I was screening athletes on a sort of a daily basis, if I got a new athlete that came in and was good on one leg, so if they could single leg squat well, I knew that I'd got an athlete that was gonna perform well on two. I could start ramping that program up pretty effectively. If I got an athlete who came in and could do a decent body weight squat with both feet on the ground but then couldn't transfer that onto a single leg, that was gonna be a problem but I've never seen it the way. I've never, if I ever seen a single leg athlete or a good athlete who's good on a single leg, not be able to progress in double leg strength effectively. I've seen lots of athletes who are decent with both feet on the ground but it's shocking when they take one foot off. And as you say, most sport is a single leg exercise if it's running based movement. So that's what we actually want to work on. I'm sure lots of people listening just enjoy running. Like running is a great, free thing that's accessible to everyone. Okay, questions, I feel like I can go back to being a question master, which is quite exciting. This is good. Yeah, I'm enjoying the interaction. So Liz, this is a little bit of a, it's a, anyway. She's an injury. Here's a question. So she's asking this live on YouTube as we go. She's got shoulder impingement on the left side and golfer's elbow on the right at the moment. Will I ever be able to do a pull-up? Before you answer, Ellie, who is a very good friend of the Scorecast, I think he's been to Marbella with this. He said he's had it in the past as well. It will pass in capitals. Trust your body, strengthen what is weak. So there's a little bit of interest in that strengthening what's weak. We had, on the podcast recently, Physio from America that Dr. Kickass, I'm going to forget his real name Dr. Kickass, he talked a little bit. Mike Pocarski. He's talking a little bit about like imbalances around the forearm between flexors and extensors and using some isometric work. He really liked isometrics to try and help with that. You, Tim, you can share a little bit about, we've got a whole protocol for golfer's elbow in the virtual classroom as part of the ring muscle-up program because it's important to look after those. I think I just want to say, Liz, like to emphasise what Ellie said, not only look after your body, like listen to your body, like there's a couple of things going on there, isn't there? In terms of shoulder impingement and then on the left and then the elbow on the right. And probably the first thing we would always suggest is going to see a physio to get that checked out. If I'm assuming potentially, rather than that being a self-diagnosed shoulder impingement, you may have already seen someone but get to see a good sports physio and get a proper assessment and get some proper individualised rehab plan and exercises to do that someone has physically seen you and looked at you rather than, we'll give you some generic general sort of help with that but there's nothing listening to two dudes on YouTube is not going to be as good as going to see a proper physio. Good point. So the answer is yes, you will be able to do a pull-up again, providing you go through appropriate rehabilitation phases. So as Ellie says, it will pass. Golfers elbow effectively tendonitis of the inside of the elbow for people who don't know what it is. So I was going to say medial then and just switch it so people understand. But if you put your palm facing up, it's when you get soreness on the inside portion of the elbow on the bony point and it's part of the inflation from the tendon. So it can come from too much gripping and flexor overactivity. So if you do a lot of ring muscle up training room, false grip or if we're just in our pull-ups or row movements, we're kind of cocking this wrist ever so slightly to squeeze out a little bit more range. We can finally start to get a lot of tension. I actually think it might still be there, but I did a little bit of a self-care thing over the summer on Instagram stories around elbows as well, which you can probably go and find out highlights. I think it's saved on there. So ultimately, if I start to get a little bit of flare-up on my elbow, what I'm thinking about is starting to drop down the volume in any pattern, which is going to start to aggravate it. So we want to move away from pain. Rest is the biggest factor in giving tendons time to heal. If we continue to train with them, even though the thing with golfers elbows is it's not debilitating pain. You can train with it, but it's just really uncomfortable and you know it kind of nags away at you. It can, of course, get quite chronic. But if you stay away from pain and you start moving through patterns and you're doing all right, you can continue to train, but just try and move out of those shapes that are causing that issue. As Jaco said, the best person who's going to give you some advice is going to be a physiotherapist. We're going to need to get some tension out of those forearm flexors. We might as well do some strengthening work on the extensors and we're going to need to allow the tissue some time to heal. That's kind of like the upshot and there are a number of different ways that we can do that. Now the shoulder impingement could be linked to the elbow. If we've been kind of trained with a compensatory pattern or something, it could be that those two are linked. It could be that they're separate. Again, a physiotherapist will be able to tell you that. And there's a number of different reasons why we might get shoulder impingement. Ultimately, the same kind of thing. We've probably got some level of muscle imbalance. Some things are too tight. Some things aren't strong enough. And what's happening is the head of the shoulders being pulled into a suboptimal position and it's probably just now catching and grinding within the socket on the structures that surround the shoulder. So those things are all fixable, but you've got to kind of just bite the bullet and move to a place of I need to fix these things so I can move forward. I have become, I don't know if I say like militant about this, but I am so on moving away from an injury by early doors these days. If something flares up and I'm pretty acutely aware of what's going on in my system, I am on it like early. So if I go out for a run and my knee starts hurting, I'm going to start building something to do with that into my program. And it's not all of a sudden stopped running. It could be like, okay, Tim, you need to kind of get on your phone roll a bit more regularly and you need to put a little bit more glute strength into your program. And that might be one or two sets of floor bridges a week and some kind of a bit more stretching. It's not massive, but these things are so easy to ignore and what always, always happens, if you load a pattern, which is painful, something will break. Remember the pain is the brain telling you that something is not very happy. There's something going wrong. That's how it communicates the dysfunctional or an issue within the system, oftentimes. So we've just got to go and be proactive about it. But what I can say about tendons is they take a while to heal because of the decrease in blood supply. Therefore, just the lack of nutrients and oxygen which gets there compared to a muscle, they can take some time. They will heal given the right conditions and you've just got to see the course through from the rehabilitation perspective. I've got, since we've got some video, I want to share one because it's elbow related. My left side, I've had on and off like some issue around that golfers elbow area. And something I was aware of before but really noticed it this week, actually. And just to highlight enough or highlight and just emphasize what Tim's saying there about like, when you've noticed that pain, in the past I've had a bad attitude towards because it was ingrained in me, I believe, from playing rugby that pain, if you could like tape it up and push through it was actually okay because we played most of our games. I played over 300 games and most of them you're in some sort of pain before you start. But you don't, when we're not under that pressure to perform in a sports, then there's no need for us to try and push through things because ultimately, particularly Liz with the golfers elbows Tim said, when you aggravate it, it's just like gonna stay there and get a little bit worse and a little bit worse. And every time you just keep on aggravating, it never goes away. I snapped the tendon on my ring finger, probably well over 10 years ago when I was playing rugby and that tendon goes all the way down to your elbow. And that's one of the reasons why all that gripping work can cause some strain through there. And Tim talks about like doing some release work on those forearms is gonna be part of helping relieve that a little bit. Now I noticed that mine sort of started to twinge a little bit on some pull-ups the other week and I was like, right, need to get on top of this just exactly like Tim's saying, be a good boy, Jack, and get on top of it. And one thing I noticed when I've noticed it, when I picked something up, because this, as I've snapped that tendon, I can't bend it. I never had it reattached because they said it would take something like three months for the rehab to get through reattaching that tendon and they were like, it's likely that you'll just snap it again when you're trying to tackle someone. So I was like, let's just leave it. But what that means is that tendon, it snaps on the inside of here and then it rolls when it's somewhere around here, like the end of it, it's all like knotted away. And so when I released that, it does help. And I noticed when I was picking something quite heavy up to this week, that when I grabbed it, I felt that golfer's elbow like little twinge and I said, ooh. And I let go and only picked it up with these two fingers that are fine and I had no pain whatsoever. And then I like tried to let that finger try and do something and I felt it kick in straight away. So it's like very clearly linked to this injury, like specifically for me. And so I'm doing some, getting some release work on that tissue is like helping that, but being able to identify what's going on, staying away from the things that hurt it and then doing some work to try and relieve that and release that is, you know, you will get through that is then my encouragement. So don't do the thing that a lot of people have done and I've done in the past is like, you just put up with it and just try and get through and it'll be okay. Like you need to take action and do something about it. And as Tim said, the earlier we can take action with any of these things, the better. That's probably the best bit of advice you're gonna get around managing injuries and pain. Yeah, I've just seen Liz's comment that she's waiting for the physio to open post lockdown. So yeah, it's a difficult time to be injured at the moment. And one thing I would just say Liz is like, have a look at those exercises, try and get some tension out of the forearms. And the other one that's like, I'm gonna steal it from my nutritionist at British swimming Steph Brown. Collagen for tendon repair as a supplementation is what we would normally prescribe. So it might be worth having a little look at the evidence behind using collagen supplementation to help their tendons to heal up a little bit. So, but yeah, get on that massage that the massage is the kick is the real one. Like get some tension out of it and stop it from pulling on the tendons. And when you're training, don't train through those painful patterns. Hope that helps. And yeah, we've both had a lot of injuries in the past. And we know it flipping socks. I hate being injured. So we feel you pain is Octavio D'Angelo. If I'm pronouncing that correct. Octavio. Octavio. Octavio. I think I said Octavio would be Italian. Maybe a D'Angelo question. I trade, this is live on the YouTube. So thanks for those listening live and asking these questions. I train the lower body twice a week in the gym, upper three times in the park. Should I turn one of those three days of the upper body training into the gym using weights? Objective is strength, by the way. I know what Jim's gonna, the answer is gonna be like, because the answer is gonna depend, right? What do you want? If you want, if you say, and just to give some content, if your upper body strength work is because you wanna do a handstand push-up or frog-to-handstand, then we would recommend doing training that's specific to that. So rather than doing shoulder pressing, you're doing frog stands and pipe push-ups because there's a specific adaptation that you need. So the said principle, specific adaptation to imposed demands, we wanna be doing, yes, shoulder press is gonna help for your shoulders, but there's nothing more specific for like a frog-to-handstand than training those actual frog-to-handstand patterns. If you enjoy lifting weights more than you like doing bodyweight training, then go for that. But it would, my thing would be, yeah, it depends on what you want and what do you enjoy doing? If you enjoy doing calisthenics more and doing bodyweight training more, then you don't need to go to the gym. We've just, Tim's talked about this whole home gym setup that he's got. We don't need anything, like I've, neither of us go to the gym, have a gym membership anymore, spent over a year now, just purely only ever training at home. And actually, to be honest, I love it more than ever. I wouldn't go back if the gym was over. I'm gonna put something out there, Jacko. I am now currently training quite regularly, it's fair to say, because I've got a new routine that might get disrupted when the new baby arrives in the house. However, I'm making a plan for it. I'll be quite possibly the best shape I've ever been in, in about three months time. Nice. That is a big statement. Training exclusively at home, yeah, well, I've not been in very good shape before. Oh, why have I shut that out? It's a reality. I'll flash some pictures of it. So that's what I'm thinking. I'll put it out there. I think the best shape I've seen you in was when we filmed the original Muscle-Up e-book, and there's a picture of you stood behind, you were doing like a handstand, you were gonna do a straddle handstand on the grass, even though we were filming a Muscle-Up thing. But it was from behind, you were just stood there, and I was like, Harvey, take that phone out, like shoot that, like it wasn't supposed to take a picture of you standing, but it just looked sick and there's, yeah, he was in very good shape then. You're gonna be back, you're gonna be a shape like that in three months? Yeah, unless my world falls apart over the next kind of six months, Mike's, Jim and Marbella, are you going? Toba, hopefully, look out. Well, no, sorry, we're going, yes, we're going. I meant, are you going? We're going. I thought I was invited. Have you booked your flights? I thought, can I come to my entrance? It was like, are you going? I was meant as in, are you going after it? Like, that's what I meant as in, you're going after that. I don't know. I say these things all the time and there's something, something crops up in their way. I'm gonna, I'm happy to say, in three months' time, I will definitely not be in the best shape in my life. I just, I think I've just, I think I've probably, oh, I don't know. Different, actually, it's defined best shape of your life, because it's... I'm over, yeah. I'm over 40 now, but I just think I, I think I... Okay, let me reframe it. I think I'm in three months' time, providing I can continue my consistency, going to be in the shape that I am most happy with. I've had to be most happy with. I could, but I could go with that as well, actually. I could say, I could happily say that, because my, my objectives and what I want my body to be able to do now are different to what it has been in the past. I definitely won't be a strong squatter. There's a habit in the past. Yeah, I was going to say, let me caveat that, that it definitely won't be the biggest that I've been. Because those two things are... But don't, babe, but don't, I did, that wasn't me, don't let me pee on your parade. If you want to say, you're going to be the best shape you've ever been in your life in the next three months, like, go for it, put the hammer down, go after it, but invest in your physical pension. Don't, don't push it too hard. I've got a plan, I've got a plan. I've got a question that Dave asked that I want to just touch on, because I think it's going to be our last one, Jaco. Yes. Conscious of time, conscious of time. Is anyone still watching? Dave Rover. I had a question. Can I, can I ask a quick one before I forget again? Like, how many kilos of feathers do you think you could get in your sandbag? I would guess. It's, it could give a serious answer to a stupid question if you want. I just forgot to ask it earlier. Four, four points. It's interesting there, isn't it? Like, you could cram them in. And the ostrich feathers. They'd be expensive, wouldn't they? I was just thinking pigeons. Oh, no, sorry. No animals will be harmed in it, this is just a joke. Anyway, move on. Don't let me get it. Anyway, so that's the last question I'm going to go for. I'm going to go for actual pigeons in my sandbag. No, that would be, don't. Dave Rover's question. He's getting on the cuff. When you've reached the limit of resistance body weight, I'm going to make Dave, you've got, if I'm going to read this out raw, you need to, I need to read it properly, or you need to type properly. I'm not quite sure who read it, I realized at the moment. When you've reached the limit of resistance, body weight provides, oh, it was me, so you needed a comma. In a particular movement, do you automatically look to add external weight or look for a more challenging form of that movement? That's a good question. That was a very good question. Sorry, I jumped. Go on, Jack. Go off on this one. I jumped the gun, didn't I? And then, let's say this is the last question. Oh, nice pronunciation from Octavio Dillangelo, by the way, just... Dave is like one eighth, one of the... I'm going to get some congratulations on the forthcoming arrival of the baby. Oh, no, no, no, no. It's... It's a disaster, we'll see. Right. Also, someone said, made a very good point that nutrition is very good, important for joint and tendon strength. So, thinking about anti... Yeah, somebody actually said, John Paget actually said that you're taking collagen. Thinking about anti-inflammatory-style diets, there's things that you can put in your diet list to help improve that. And a lot of that sometimes comes down to some of your turmerics and your gingers, some of those types of spices. Or there is a whole section for that in the nutrition and health course that you've got inside the virtual classroom. So if you haven't looked at that, do check out the nutrition and health course done in partnership with Michelle Meinke, who's worked in professional sport as a registered diet nutrition nutritionist. So she, as we say, done in partnership. All of the good information in there is from her. I just chat to her a little bit at the beginning to intro it. So, I just wanted to highlight that because not a lot of people know that that is available. That was a new thing we did last year. Right, it's Dave. Oh, right, again, so annoyingly, it's gonna like depend. And it'll probably be a little bit different between you and me. I at the moment probably edge more towards looking for a more challenging form of the movement in terms of, because I've spent a long time with being very tight in the hips and hamstrings and stuff that my desire is to improve that. And so I'm more interested in using that as my form of progression rather than just adding additional load all the time. But saying that, the caveat is that when I add some additional load to some of my like bog standard movement patterns like my single leg squats and things, as we've already talked about, building a little bit more strength with some overload of weight helps with the like extra range of movement that I'm trying to create. So the two sort of go hand in hand, but for me at the moment, my focus is a little bit more towards the mobility and challenging with this type of movement rather than just simply adding an additional load. Like, I've got one thought for you, Tim, right? I, something that's gone through my mind is particularly since we've been talking a lot about investing in your physical prevention and what do I wanna be able to do when I'm older? And like I still like to be able to do pull-ups and things like that, and I'm like really, really old. I like to be able to do a human flag when I'm pretty old, but I'd still like to be able to do pull-ups. And I think about like, if I'm stronger at pull-ups now, that's obviously great, I'm gonna help with that. But say I'm like 17, I'm still training, like God willing, I'm thinking, I might be wrong, I'm thinking, I don't really wanna be doing pull-ups with like weight. I just feel like that's just gonna be a bit like over the top. So I'm sort of thinking, well, do I then really need to do pull-ups with weight now? And the answer could still be yes, but it's just a little, I think it's been an interesting question I've been asking to myself and going, well, if you don't wanna do that then in the future, then maybe you could work on lots of different pull-up variations, if you like, rather than going for additional. And even actually, you're talking about that single leg change into single leg squats, well, I could do some single arm progressions, which actually is gonna give me plenty of overload, without having to use an additional load. So, yeah, a few random thoughts after, but the question originally was about lower body, wasn't it? Just more around like, when you- Oh, so what's in lower body specific? Yeah, I'll go for a more challenging movement for me. Yeah, I kind of, it goes back to Jaco said, it depends on what I want. So if I, for example, okay, so here's an example, I've been working on fairly basic patterns recently of vertical push and pull from a body perspective. So with those at the moment, because the general focus is just a little bit of hypertrophy, a little bit of volume, just those I am starting to get overloaded with by adding weight, because I don't want to change the movement pattern. I've got pipe push-up variations. I might add range of movement is typically where I go. So for example, my Wednesday shoulder session has got elevated pipe push-ups in their feet on my bar stool, and then hands on the parallel bars. So I'm moving down through that full range of motion. And I've also added a load to that movement as well, because I'm seeking that overload in that pattern. I could have taken that to something on the rings, which is I've got those in my week as well. So yeah, there's a combination. It depends on what the adaptation is that I'm looking for, but both, but typically at the moment, my training is more about overloading through intensity of weight or adding weight through playing around my percentage, one rep repetition, max intensities, rather than seeking specific adaptation through more complex movements. I am training early in the morning, and I like the simplicity of the basic movements. To come in and be challenging myself with quite advanced progressions at that time in the morning is not there yet. But that might change in the summer when it's lighter in the morning and I can get outside possibly, but we'll see on that one. To my last point, Jaco, let's wrap up with this one as you're talking about I think you question about do you go weighted pull-ups now or do you go movement variability now based on what you think you wanna go to do when you're 70? I think all rows lead to rows, is that the right phrase? I think you could probably do it either way because I would just look at it and go, how much capacity you're building. Now, I think the benefit of doing weighted work is it's gonna shift you more into potentially a more neurological adaptation. Having said that, if you can only do three archer pull-ups, then that's also gonna be more neurological anyway than working higher rep ranges. So I think both would be of benefit and I think you could probably attack it either way. And what I think you probably say if you could do four or five different pull-up variations quite competently for six to 10 reps or you could do one pull-up variation with an extra 25 kilos around your waist, to be honest, I suspect you'd probably go end up in the same place. Probably the bigger question is, am I gonna get fat when I'm older and heavier? That would make my body tired. No, I don't think so. I hope I'm just gonna gradually, I think it's gonna get skinnier and skinnier. You and I are gonna be like, there's like shriveled up old men, bit saggy, something that'll use to look like pecs, but now just look like a floppy 80s old. I shave a beard for the podcast and well, it just makes my face just look skinny. Anyway, Dave did have a good set in the comments. Only 22 characters on the chat, so he wasn't wasting any characters with pronunciations and commas. Look, Dave, we've learned a lot today. We've learned how to get this thing going. We've learned that we can now stream live on YouTube and we've learned that I probably need to pre-read the question before I actually pronounce it live, but in terms of the podcast, Jack, this is great because we get the interaction. You and I could probably sit and chew the fat all afternoon, but there's somebody listening to this in their car, like it's sat in a car park as though they want to get out. They don't want to turn it off. Then we're 50 minutes in and let's say 10 minutes of that was bumbling around, trying to work out why they couldn't hear us, which I actually have got to say, I've refined out why they couldn't hear you. You muted me. It's because as the person with the ear, yeah, and accidentally muted your mic as I was frantically clicking around trying to fix things. So at least we know that works. That's what I can now sense to you, like Donald Trump was censored in the election Can you turn my volume down as well? Should I need to? Well, hopefully we can edit someone listening to this back rather than it being the live recording. Hopefully we'll have edited all that bumbling around in the beginning out so they won't mess up so heavily I've got that. Who knows? Who knows? We'll see, leave it in there, it's all good content. Well, I've enjoyed this. It's been lovely to have the interaction. There are people, I mean, I don't know how many people, I can't see how many people have joined us, but I'm gonna say it was a success. We've still got some people with us now that have lasted all the way to the end. So thank you guys for watching. This is like a break back to our roots, Jack, as we started with the Q&A, now we've gone back to the Q&A, we've just levelled up a little bit because now we're doing it live, which is exciting. Related to background noise. Yeah, and then Cafe Nero, something banging around a grand day, Cafe Junior. Keith says, great live, lads. Good, glad you enjoyed it, Dave. You said fantastic. It's been nearly a one on one with Dave. He's been actually hogging the, hogging the chat room. Keith's in my football club, Jacko. Is he? Good, Keithy. Good lad. He's sent in a video for video analysis, actually, for the VIP members next week. So we'll get on to that. Anyway, I'm just now talking. Yeah, if anyone's listening to that and they are not in, if they're a VIP member in the virtual classroom and they are not accessing the video analysis section or support that Jacko so brilliantly provides. Get yourself sorted out. Let me tell you, video analysis is the most valuable tool if you are to get an overcoming a problem. The results speak for themselves, Jacko, don't they? 100%. You see the difference that people make when they, yeah, when they see themselves what's got on, let alone like getting the input from us as coaches, giving feedback. We share some of those snippets of those on Instagram. So some of you will have seen them where there's like lines drawn on the video and the voice of the talking over the top. That's the type of thing. That is the thing that we're, that the VIP members get access to. So if you are interested in accessing that, then get in your VIP, get yourself a VIP membership at Scorecard Science. You can test it out for free on a seven day trial like any of the memberships inside the virtual classroom and you get access to everything in terms of all our programs for the virtual, for VIP members and obviously get that video analysis which is a great tool and benefit. So if you have any questions for a Q and A style and you can't join live, email them to us. Either email tim at Scorecard Science.com and say, I've got a question for the podcast Tim. If you can remember the algorithm, you have to pay some sort of compliment about how much you love the podcast and then you can actually question it's more likely to get answered. If you listen to this one and you start your email with Tim, I just wanted to comment, you're looking in the best shape that I've ever seen. I can't imagine what you're gonna be like in three months. Definitely, we'll get you on on video, you can come on as a guest. If you can, if you do that, you can ask more questions than Dave Rover has. I know he's a nice guy. So I'm having a little bit of a joke on that one. Thank you for Dave. He did not talk it at all as he has mentioned in the comments. We love the ink. And he's got a VIP membership. He's not just on the standard, he needs to utilize it. Let's go. My email David at Scorecard Science.com if you want to send it to me. There you go. And we look forward to seeing you next time. Tim, hit them with that sign off. Until next time, keep exploring your physical potential with movement, strength and play. Class dismissed. All right, amazing. I'm gonna end that on YouTube. Thank you for everyone that joined live on the YouTube. We love you and we'll see you. You're off. Oh yeah, you're off. I've stopped recording.