Joe Rogan - How To Workout Smarter

One hundred percent, I have read all of Tetsu Lanza's works, almost all of them, he is a brilliant coach. I agree with that one hundred percent out of competition, let's explain it to people, yeah, okay, so yeah, let me, okay, so let's say, for example, let's say you. I know I'm a big believer that it never hurts, you should train and the next day you should wake up feeling good, okay no, why is that possible? Well, because look, okay, that's great, that's a good example, let's say, let's look at your energy levels as we go. Talking about fit people, by the way, right, all human beings, some guys never exercised before, maybe frizzy, frizzy, never try it, it was possible to worry, it won't hurt, no problem, okay, here we go, Let's say there's something called rate of perceived exertion, okay, then.

Let's say I make you do pull-ups and let's say the maximum number of pull-ups you can do is 10. Let's keep a nice round number at 11. You couldn't do 11 if I put a dot on a Shoot you, you couldn't do 11. Should I make you do 10 pull-ups in our training? Now I'll make you do 5 whys, because I'll get you ready for work the next day. do 5 and the next day we will do another 5 and then we will do 6, when six is ​​very easy, we will do seven, why if you count, if you did 10 pull-ups on Monday, you will still hurt on Thursday.

Come on, it's really your max, so on Thursday you only did 10 pull-ups. From Monday to Thursday, you have only done 10 pull-ups. I have been doing 5 pull-ups every day, so I am at 20. pull-ups are already 25 pull-ups mmm I have more volume than you now if you add up at the end of the year who trained more I have trained much more than you so let's say I'm going to practicing jiu-jitsu I'm doing jiu-jitsu every day 3 rounds 5 days a week that's 15 rounds you do twice a week but you kill yourself you do 5 rounds every day you kill you work hard those last two rounds you burn out I still did 15 I'm at 10 at the end of the year.

I've done countless more rounds. He may have trained much more than you. So, how much training can we do in a week? That's the real question: how much volume can you expose your athlete to? That's why I always tell people to look energized and I'm sorry, exercise can produce energy, so let's say I feel like a 7 out of 10. 10. I'm really energized. 1 was like a really lethargic feeling. I need to go to bed and seven. I feel good, if I get up and do the right amount of exercise, the right amount. I can feel that an eight point five exercise can give me a tonic effect, like drinking this coffee, so let's say I just do some jumping jacks that I do. the back for a couple of rounds I feel good once you knock it down that high don't get into the phase where your body is beat up and broken don't outline the body that is only for training grounds for a hole for a small period of time because you get a little more out of the system but in the long run you get less, in the long run you have taxed the system so if you do it regularly by the time you are really good, be divided mmm that's why I do a lot of flow training do you ever have you heard about me hiding Csikszentmihalyi like a flow is not right so can you Jamie can you look for a flow try to be much simpler like just put it in? flow flow in the workplace or flow chart this is like this this is pure genius this guy is pure genius he basically went and coined the term flow so when you are in a state of flow we have all been in a state of flow the form number one of knowing that you are in a state of flow time flies I'm sure sometimes you've done a podcast that you like what was three hours? you know it was a great podcast, you know the one where you have the worst guest or you're having the worst

workout

you feel like every minute is an hour that's bad you're not in a flow state or the flow state is you're having the amount right difficulty, but it's not so hard that you get stressed and it's not so easy that you get bored, it's just the right amount of challenge, so let's look at it as simple as playing Tetris like if I put you on a if I put you on a the level it's too high you give me like you're going to play for five minutes you'll be like I'm done if I put you on a level that's too easy you'll be like that it's boring if I put you on the right amount of level you see that's the flow channel, so if the challenge is too high you will find anxiety, if it is too low your boredom when I walk into the practice room, I am trying to create flow, I am having fun, that training should be addictive, imagine training was addictive, everyone will train , everyone will be fit, but people always go into anxiety, they go and kill, they beat their body, so I have to convince you to do it again three days later, two days later and you're like, man, the mental energy. it will take me to understand it well it shouldn't be like that it should be training it should be a pulling force it should be attracting you you want to go to training if you don't want to go to training it's not fun if it's not fun I'm not going to do much mmm and if you're not going to do much you will never achieve mastery so how can I make it enjoyable?

How to make it fun. I have to be in a state of flow and you can. get into a flow state and pretty much anything, but when you get out of that flow state, cut it, we'll go further, we'll do more training if we cut it today and come back tomorrow. I'm a big believer in consistency over intensity intensity should be done once in a while because by nature intensity can only be done once in a while if you push yourself every day you don't actually push yourself every day you can't reach your maximum every day. there is a there is a there is a cost to reach your maximum you can run every day you can't run every day it's ridiculous you can run once or twice a week the best sprinters in the world they run once or twice a week no one sprints every days because intensity by nature means that you need to take a break because if you don't need to take a break you really haven't reached your maximum intensity if you lift your maximum lift the maximum number of repetitions you can do The maximum weight you can lift if you do two repetitions that It wasn't your max because if it was you wouldn't have a second income um you get it but I would have to give you a break because you have a second rep so we did it.

You don't find your true maximum intensity, the right intensity, maximum effort means you have to stop because it's the maximum, there were no more reserves, there is no more research, so what do you think of the people who say there is no such thing as overtraining? Here's John's dinner, our narrates a tight ad and sees he coins it very, very well, he says look, he's under arrest, so he says look, you can train too much if you don't give your body the rest later, yeah, But he says look, it doesn't matter how hard I press. I practice, if I didn't commit suicide, I can rest and recover and have super compensation.

I agree that some guys have made great strides with mental toughness alone and mental toughness overtraining is out of whack, okay, but can I ask you this? Yes, they were successful, yes, yes, their bodies break down just fine, but they could have done it. They would have been better if they had flowed exactly right, like Dan Gable was, for example, so, what Dan Gable essentially did when he was 20, in terms of his body. breakdown exactly knee replacements hip replacements that kind of deal let me ask you this who wins more often Russian or American fighters Russians every time an American fighter wins it's like a proud prodigy mm-hmm it's rare, it's rare that it happens, but it is rarely a master technician, yet you have these Russian guys who win gold medals, you have never heard of them and they are like the Michael Jordan of sport, yes there are many of them who train long and consistent practices, while that in the United States we do it on Mondays, Wednesdays and Fridays with force.

Kill him and then rest. You see one Thursday, the Eastern Bloc had a totally different understanding. They're like it's volume, volume, volume close to the fight, short and intense, just close to the competition phase, but before that, it's the maximum amount of volume you can imagine. you and I were two athletes a and B you are a mb you are training jiu-jitsu three times a week very, very hard you are doing everything possible I train jiu-jitsu every day my average practices two hours you The average practices two hours, but when you enter you kill it as you go, you go with all the black belts and you kill it at the end of the year.

I'm averaging three practices or two more practices than you, so I've had a hundred more practices than you by the end of the year 104 practices mm-hmm let's take a two-week vacation one hundred more practices than you 200 more hours than you've been training when we shoot your intensity that you put on the mat is going to be irrelevant why because I've also tested that intensity periodically, it's not that big of a factor now, when you get super aggressive with me and when you attack me aggressively, I feel like I know how to deal with that and I also have 100 additional hours.

It costs you 200 hours, so I'm going to destroy you, you know, I'm saying that volume is much more important than intensity, intensity by nature is ordered, it should be done periodically if you do it every day, it's not intensity, so , like the Russians? How do you structure your training? They're more playful, you know, they were like warming up, they're like florals, they like to do a lot of technique, big emphasis on technique, now a lot of people will hear this. While the Russians are also funded by their government, you know that their government supports them much more than perhaps an American fighter.

Okay, I agree with that, there are many factors, however, we cannot deny that technically they are. I hate saying the word. superior, but technically they are more advanced and when it comes to wrestling, they have more fluidity, they understand, they play and the practice becomes more and more intense, more and more intense, until you see them trying very, very hard. They go live, you know, they're getting really tough, but they were playing, they have a more playful attitude, you look at the Cubans, do you ever see the Cubans training, it's like 50 guys in the room, they're just training by feel, no there are helmets, there is no mat on the floor, they are literally training on concrete, you think they are really trying to take each other down, they are on concrete.

I mean, the Cubans are the best boxers who consistently win gold medals, but in practice, no one is playful about them. he gets hurt like you're saying ties mm-hmm ties are only if you go in there and kick a tire really hard he won't train with you again people like this guy to lose to an amateur there's a time and a place As for the intensity, I am not against intensity. I think there was a time when a guy like Angelo Dundee was probably the greatest boxing trainer ever. He says he look, fighting is for fight night in practice, it's just practice.

George Champion has that attitude and I think that's why. He's so good and so healthy today, you know, because he never hurts his training partners. People line up to want to train with him. It is a pleasure to train with him. Yes, I love this idea and I love this approach. I think we have this attitude. that you have to be tough, we have this attitude that you have to work hard and I mean, I've been a victim of that many times in my life or you just have to be tougher, you have to work harder, you have to try harder. but when I read things from Pavel, one of the first things that caught my attention was, well, yes, of course, if you just do five repetitions every day mm-hmm and then it won't hurt, you could do it more often and then your body will feel like this. you get Farmar's strength exactly where, like Farmar's strength comes from fighting, they're not going to run out, you know, you know, they're not like throwing hail, big bales of hay to the point where you know they're literally lifting hands. and knees like let's go five more you should never be sore if you are sore you overdid it whoa because I can't train the next day if it hurts to open the wound every time I train so with that I said that I have exaggerated it, everything turned out well.

You may have. You may have. There are a lot of people listening to this right now. How to make your

workout

s a seven out of ten and do them every day. You will get many more hours of training. you're going to increase your glove you're going to increase your metabolism much more often mm-hmm your energy levels your mood will be much higher and the training will be more addictive now, what kind of training are you doing right now? scenario like you're not competing but you're constantly training with guys that are professionals and you can try to train them, like what kind of things you do, Jitsu fighting, Muay Thai and a small amount of conditioning after practice.

I'll do it. I'm too bored. Jumping hurdles and throwing, like lifting weights and stuff, I personally don't find it a pleasure. I don't have to enjoy it as much. I can do it for 5 to 20 minutes in a Practice is not that because sparring is very fun, very fun. I'm in a state of flow, we're having fun. You know, we are fighting. Yes I believethat besides, you can't get away with it, you need it, you need it. I know we need to talk about what George was singing about on your podcast, he doesn't do strength and conditioning, there's a language issue, there's a language and we need to talk about it because we've done enormous amounts of strength and conditioning. conditioning. and george likes tremendous like full barrels okay but he has a different definition there's a misunderstanding okay so I really want to clear that up but I personally look what if we shoot for an hour to make it happen like that because It's very funny, it's very funny what we're going through? a good time I'm fascinated I'm fascinated that God you held on like that I think I'm always learning new things swinging a kettlebell doing pull-ups I can only do that for a good amount of time so I'll set a timer three rounds of two minutes and do it I'm doing it and I bite the bullet and I do it to stay healthy but I don't practice to do that which I never do it's always after my training after I do jujitsu so you'll never have a day where you say today I'm going to do Olympic lifting no I don't think Muhammad Ali has ever done that Muhammad Ali never boxed and they needed his conditioning Mayweather does his conditioning and then he boxes were always together why when I go to the gym I'm going to go have fun I'm going to fight I'm going to go to the box I'm going to have a lot of fun then I'm going to grab the kettlebell I'm going to I'm going to do some presses I'm going to do some Turkish lifts and I'm done mmm because I need to get some general fitness.

You have a general physical condition and then you have a specific physical condition. The specific physical condition is to improve in my sport. General physical condition is to maintain. I am healthy, strong and allow me to reach new levels of athleticism that later in the long term can translate to my sport later, but if you only play your sport, in my opinion, your system will be broken, your back will be broken, your knees will be broken. They will break. your shoulders are going to break down you need to stimulate certain muscles that don't get stimulated in your specific sport hmm you create atrophy in certain muscles because you're not using them really well I need to work on my stabilizers I need to swing the kettle but I need to do squats.

I need to do certain exercises, like what is one of your standard kettlebells for? The triple extension is number one, so any type of squat maneuver I don't particularly use the squat. I like your triple extension extension. so your knee, hip and ankle bend, like in a squat, your knee, hip and ankle bend. I like to jump. I like to throw the ball against the wall a lot. I like to make fences. I like to do box jumps. I like to do a very low impact parametric parameters I like to run run run is huge have you ever done the beep test what is that?

Oh, you have, you have room for the beep test here, you have to implement what it is, it's the best way to do cardio, never listen to football players. it's used a lot, it's a pan with beeps, you run, it beeps and then it beeps again and the faster the beeps are, the faster you have to run, aha, that's really amazing because what I do is set a timer for 5 minutes and I turn it on. at a high pace I set a 10 or 11 and just go back and forth and it stays, it tells you how fast to run the beep test and some days I feel great.

I'll do 11 because I know how fast you have to run to keep up and that's amazing for cardio. It's short, sweet, painless, and translates very well to sports. Do you do tabarez? Do you ever do it? Tabata butters are good, yes, I think tomatoes are good if they are cooked. Well, they are good, but again you have to do it in a way that doesn't create pain because Tabata can create pain. You have to be very good. I wouldn't do the Tabata kettlebell swing, that would cook my hamstrings. I'll probably do a hurdle jump like you take a small obstacle and just run over it for 20 seconds.

Now what you're saying is that there have to be a ton of CrossFit people out there right now who are screaming into their phones. They're wrong, they're wrong, respect with all due respect, they're wrong, let me tell you why, okay, and see if you like CrossFit, do it what motivates you, do it, okay, crosses, the problem is their tiredness, looking for if they say, look, go out there and exhaust yourself, yes, that's it. totally wrong, they are not developing any skills. Try to show me a guy who is a champion and CrossFit champion in jiu-jitsu. The guy would need two lives to achieve mastery in both.

Why, because my CrossFit training. It's going to tax me so much that I can't learn armbar sweep triangle choke double leg takedown under the hook It may have taxed my entire system my system is in recovery when your systems are in recovery what can you do but rest you understand , it's okay, half Méndez, do you think? half of Mendez, one of possibly the best pound for pound, one of the highest earners, only two guys in the world, you think he has a great CrossFit workout that he really masters, he's really good at anything , has a great back squat exercise. you think he's a great daddy lifter, it doesn't seem like he doesn't believe me, you think we think Gordon Ryan is a great olympic lifter, no, they will always be at an amateur level in the fitness world, why? because if they were experts they would have gotten as much out of their jiu-jitsu as look at George, he does gymnastics well and I was the one who twisted his arm a little to put him in gymnastics why because I thought that this would give him a tremendous benefit because of the amount of first of all they use a lot of body weight so it doesn't cost us anything neurologically body weight exercises are very easy to recover from body weight exercises are very gentle on the nervous system instead they use leverage The amount of weights more the strength of the stabilizer is incredible, so of course I want coordination.

I felt George was a little stiff mechanically and tumbling makes you more fluid. I guess I thought he would create more efficiency this way, so we took it there and there it is. difficulties, okay, from A to F, we are still at A and B and he will always be at A and B, maybe he will touch C in his career, but he will never get to F. You would have to start very young and you would have to do it on time complete, you know, imagine someone trying to get better at jujitsu doing it part time, they will never get better, they will, they will reach such a level.

CrossFit is too fatigued looking for an MMA fighter now, if CrossFitters followed if they just followed that 70% rule, they can periodically max out periodically, instead of every workout, completely go out. I bet they are the best, the best, they don't do everything possible every day, I bet that if you look at what the best do, they reduce the work, they do the training between 70 and 85% of their real maximum and they work the volume and then, closer to the competition, they increase the intensity. I guarantee you that's what the best do. Top CrossFitters, there's no way the guy who goes all out every day gets as much exercise and as much training time as the guy who goes 70 to 85 percent of his max, there's no way, but when they do those classes like, for example, they do it in their entire class and, honestly, I speak out of ignorance because I only see them on video.

I've never done it in the whole class, but it seems to me that they are competing with each other, yes, they are trying their best to try. setting a PR, yes, on every class, yes, it's ridiculous, with all due respect, I mean, it doesn't make any sense, but why is it so popular? because people think it's right because when you watch a primetime show or a fight, the guys at the top go at it, he's at a point in his career on his foot in his training camp where he's at the highest end of intensity. , so people are always looking at the last part of your camp mm-hmm, the part where you're looking and then you're going to slow down for 10 to 15 days, they don't see that part and they don't see the previous months where you rose to that level, just look at the last two or three weeks where it's the last sparring partners and us.

We're imitating the fighting speed as much as we can, yes we're flirting with danger here, we're just doing it a little bit, but that's the part everyone's looking at, so they're thinking, oh, if you want to be really good, you have to. than flirting with danger. every day, if that's what they do their workouts, if you watch George train all year long, you'd say, hey, that wasn't that intense, that wasn't that intense, there's another really gentle practice. I remember when I was younger I was training at the Big Brothers Jim and I were watching all this Grant, you know he's a world champion boxer, everyone knows him in Canada, yes he's a man and he was training very relaxed, I was like, dude , I'm negotiating harder than him, but that's his millionth workout.

It was my 10th, you know, he's doing it for the long haul, he's added a lot more years of training, so that's when I started to understand that the champion, the best guy, is training for the long haul, he's a lot

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, he's doing it. many more workouts than me. that's exhausted and the next day I need to rest, yeah, so it's consistency over intensity, intensity implies that you need to take a break, there's no way around it, so if you're a young person listening to this and you have a coach. that's trying to burn yourself out every day what are you doing going to the gym come on you know what I was listening to Frost hobby the other day and to us saying you're a here's my here's my you know when I go out with guys I I think they feel when I grab them .

I'm grabbing them gently and they realize mm-hmm and I'll let them like I'll let the guys get past my guard like I'll just go ahead and start the second roll and just Understand that they'll get the message that we're just playing nice and then when we turn more intense, you know they will feel it, they will feel the intensity, but I don't always do it strongly.