Addressing Joint Pain While Training For Performance

Are certain exercises making your joints hurt? Do you avoid those exercises or just go lighter? Listen to this. All right our next caller is Kyle from Maryland. Hey Kyle how can we help you? Hey guys how are you doing? Good. Thank you for allowing me to come on here and ask my question and as always thank you for all that you guys do for the community. My question is specifically in regards to trigger or mobility days. So I'm currently in phase two of MAPS performance. My second time running performance. I bought at the beginning of last year, ran it then, and then I ran anabolic. Finished up anabolic, moved back into performance. Through anabolic I felt great. Kind of stuck to the trigger sessions as programmed. Moved into performance and on the mobility sessions I seem to be overdoing it. So when you guys talk about practicing a movement or kind of tailoring your guys programs towards an individual, would you suggest maybe doing some of these movements such as practicing like a clean or yoke walk towards the end of a foundational day or would you suggest keeping it on a on a mobility day but when you talk about practicing and like a weight are we thinking like 20 to 30 percent of like a max or I tend to find myself maybe in like a 50 to 60 percent weight wise of a max. So having a few more aches and pains through performance or just looking for some guidance on maybe tailoring it more towards what I continue to like to do with being a little bit more athletic and looking forward to hearing from what you guys have to say. Okay well so here's a nice rule of thumb. When you feel like you're overdoing it, your body's talking to you and you feel like oh man this might be a little bit too much aches, pains, stiffness. You probably are. If you think you are you probably are. Yeah well I mean in other words you are but here's what I, here's the rule of thumb. The first thing that I would change is the intensity. That's the first factor, the first component to manipulate. So rather than taking those movements out, just reduce the intensity way down. Start with that. So you said 20 to 30 percent, do that. Just bring the intensity way down and what ends up happening is they end up start, they start to become more recovery minded. They start to facilitate recovery more than creating damage. Now if that doesn't work then I would start to take movements out and just include more rest. You would do that with what he, so he brought up like yoke carries and what it was the other one, like those are kind of, those are, yeah farmer walks, yeah not really, yeah farmer walks, yeah. Probably something I would put on my foundational days and then add that to the end of my workout. I would say that but also too I mean there's a way to do farmer walks where you're really just hyper focused on your posture and you're doing more of a posture walk. Yes. And I think that that would be a good option for you could carry weights that aren't like super demanding and just really just focus on keeping your body under control and the great posture and stacked well. So I think there's a way to do it and I think that you're on the right track in terms of thinking you need to reduce your intensity and kind of bring that down because I, honestly I think there's a lot of value in practicing these movements at a really, really low intensity. Totally. You see a lot of Olympians do this specifically so they hone in on the skill of that specific movement so. Totally and to comment like on the other side of the question which was should I put them on foundational days, technically doing all the exercises that are hard on one day is going to be more demanding than even splitting them up and doing them more frequently. So I know it sounds sometimes counterintuitive but it's not. It's actually worse to do all the intense stuff on one day rather than just lowering the intensity and doing those movements on the following day. So that's where I would start. I would start do exactly what Justin is saying. There's a lot of value in those movements with light weight. There's tons and you just really you're just and if you ever watch I don't think I don't know if Justin's ever done a video on this but I'll see him sometimes doing these in the studio where he's doing a farmer walk and he's holding like you know 40 pound dumbbells which is you know he could easily do these with 120 pound dumbbells but he's walking with like super purpose very focused you know posture is perfect it's heel toe it's lined up it's activated core and so he's making a lot out of that movement but the damage on the body is super low and in many cases it's actually it actually facilitates recovery. Are all those movements in performance? All of them are? Not the power cleans but high pulls are and I suggest actually to a lot of athletes to replace that the second time you run it with cleans if that's a focus of yours. So to me that's what I would do with some of these movements that you like doing is I would I would find exercises inside performance and replace it on my foundational days and then stick solely to mobility on mobility days. Yeah that's what I would I would find movements that are in performance that you that are that you could interchange some of these movements in there and I'd put it on my foundations. I still would take the advice though of having days where I go light yeah and because I do this right so I'll every once in a while you'll see me kick my shoes off I'll go barefoot and you'll see me do these carries with a lightweight and I'm just I'm paying attention to the way my my foot hits the ground and I'm like actually like gripping my toes totally on the grass while I walk and I'm thinking about my posture my chest is high my I'm tucking my chin like and I'm just I'm thinking about every every part of the movement and I'm more focused on how I move than I am how strong I am but then maybe I'll come back on the next week and I'm like you know now I want to test my strength a little bit so then I do want to carry some heavy weight it when I do those I definitely want to replace it with something else that's probably intense inside the foundational days and it would go there and I I mean this is this is all personal right so this is this isn't you have to do it this way but I like in performance I like sticking to the to mobility work like that it's switching that mindset that's a good point it's just this is all about you know mobility and recover active recovery I don't like blending my active recovery type of mindset with something that is you know challenging like that like that where I'm going to be pushing the intensity or even an exercise that I like to push the intensity because then I'm I'm more likely to do that where it's like it's like just like you know we tease Sal sometimes about his music and stuff but this is where like I even shift my shift my music right I do that like it's mobility right like I don't I don't want to throw Lamb of God or Rage Against the Machine on when I'm doing mobility no I'm going to do so like that's when I listen to my hip-hop right I'm going to listen to something kind of easy country don't lie our country that's right so I'll listen to something like that and it's a whole mindset right that's my mobility days are you know and I had to do this because I come from a place of overtraining and and pushing the intensity all time and always wanting to see what I can do and so you know when I go into my mobility days I don't like to to to muddy that or convolute it with some other type of movement that I'm going to be more likely to push intense and you know consider this too Kyle if a movement is too much then that means it has no value so what you don't want to do is get stuck in the oh man I don't want to skip that exercise because it's such a valuable exercise well if that exercise is too much it's not valuable so and I think sometimes we do that we think oh I don't want to skip cleans I don't want to skip farmer's walk those are so good and they are when they're appropriate when they're not appropriate they're not valuable so that's the mentality that you have to have when you're training but honestly intensity if people just manipulated intensity appropriately you could get away with doing a lot of stuff you really could so you don't necessarily and and what Adam said about mindset is totally true but you can also do this and I've done this before I've done traditional exercises let's say traditional bodybuilding exercises with the mobility mentality so like if I'm going to do squats to build my muscle I might have 315 on there 365 if I'm doing it for mobility it's 135 I'm going slow I'm sitting at the bottom yeah I'm challenging my range of motion now it's like a mobility movement does that make sense right yes okay do you have maps prime pro or prime by the way because I think those are yes okay yes I do all right you know there's nothing that doesn't say also that on those other days you just take you take some individualized correctional exercise mobility movements from prime pro and doing those in replace of the mobility sessions that are in performance just to make it more individualized that's also an option I also want to just commend you for for having the awareness to of knowing that you're probably overreaching a bit because your body's trying to talk to you it's amazing to me how how many people including myself ignore those signals you know and want to just keep pushing through it and so the fact that you already recognize that your body's kind of talking to you I need to modify or change something it's it's the right question you're asking yeah I appreciate that thank you very much no problem Kyle thanks for calling in absolutely thank you guys thank you you know it's a it's a little frustrating when they have the programs I want to give them for free so I didn't I didn't I guess I didn't realize that we we programmed all of those into performance I'm trying to picture where they're yeah so we actually have those in some of the mobility days in there specifically for um like like farmer walks for instance like athletes yeah it's for athletes it's also supposed to be light it's not supposed to be like a super demanding that's why I don't know because it's not programmed into foundational because we have a couple different versions of mobility sessions in there yeah and I'll tell you man uh farmer walks and overhead carries and these movements it's okay I'm diving deep in those movements done light versus heavy totally different no you're such a different experience it's such and it's such a great thing that I think most people don't do no and and it was a it was a great opportunity to highlight that because I've seen all of us do that I've seen all of us have a day where you're doing something really really light that traditionally is done with a lot of load and and that's what it what it looks like I love to kick my shoes off on that exactly I was gonna bring up yeah I do that barefoot it's the perfect time to do that yeah I do it naked but okay so here's the I don't do it just to give an example for someone listening or watching that's like well what is the what is the weight difference between the two because that's a big question right what do you mean lower intensity do I drop the weight in half I'll give you an example if I do trap bar uh farmer walks that's a trap bar deadlift bar and I'll do a farmer walk if I'm going heavy I'll go up to 405 455 that's the heavy version when I'm going light what it's it's 135 yeah 100 pounds that's how big the difference is I mean but what we're talking about the truth is the the weight should not be that actually relevant well I'm saying that just so people know it's so light yes I almost think it's like I just want to be holding something so controlling your body yes yes yes so it's like you know you pick a weight that the thing that you know when you stop your set it's not because it got too heavy for you to hold you know I'm saying so absolutely hey if you enjoyed that clip you can find the full episode here or you can find other clips over here and be sure to subscribe