Why Your Workout Program Sucks (And How to Fix It)

# The Art of Wellness Podcast – Episode 18
## Why Your Training Program Sucks

**Hosts:** Dr. Gerry Robles, PT, DPT & Ramy Daoud

—

**Ramy (00:00:00)**
My time is better spent focusing on that I’m good at.

**Gerry (00:00:03)**
Right?

**Gerry (00:00:04)**
Yeah.

**Ramy (00:00:04)**
I tried to do it all, man.

**Ramy (00:00:05)**
You know?

**Gerry (00:00:06)**
And I keep trying, and I’m exhausted sometimes.

**Ramy (00:00:09)**
This could be tiring, man.

**Ramy (00:00:10)**
It’s like just like someone should come to you, they could probably Google some stuff and do a little bit on their own, but going to you is the best.

**Ramy (00:00:18)**
Right?

**Gerry (00:00:18)**
Yes.

**Ramy (00:00:19)**
I think that’s the same fucking thing.

**Ramy (00:00:21)**
Right?

**Ramy (00:00:21)**
Like, I

**Gerry (00:00:21)**
could do it.

**Gerry (00:00:22)**
That’s a good point.

**Ramy (00:00:22)**
But why not go to somebody who that’s their actual, like,

**Gerry (00:00:26)**
their expertise?

**Gerry (00:00:27)**
That has, yes, some sort of background in it.

**Gerry (00:00:30)**
We have no background in it.

**Ramy (00:00:31)**
Yeah.

**Ramy (00:00:32)**
Exactly.

**Ramy (00:00:32)**
Exactly right.

**Gerry (00:00:33)**
Anyways, welcome back to the podcast.

**Gerry (00:00:36)**
I’m Jerry.

**Gerry (00:00:36)**
Rami’s here.

**Gerry (00:00:38)**
And today, we’re gonna talk about why your training program sucks.

**Gerry (00:00:59)**
Maybe it does, maybe it doesn’t.

**Gerry (00:01:01)**
But, we’re gonna have to decipher what makes a good program and a bad program.

**Gerry (00:01:07)**
But I wanted to ask you Yeah.

**Gerry (00:01:09)**
What’s your current training regimen throughout the week?

**Gerry (00:01:12)**
For myself, personally,

**Ramy (00:01:14)**
so I’m very lucky in that I do a lot of training and sparring with my students during practice.

**Ramy (00:01:21)**
So that way, I, you know, you I get to best of both worlds.

**Ramy (00:01:24)**
I’m teaching.

**Ramy (00:01:25)**
I’m working with my students, but because of the nature of the the job, it’s very physical.

**Ramy (00:01:30)**
It’s very active.

**Ramy (00:01:32)**
As the gym grows, it’s kinda less fun for me because before, I’d always be in the class as well as coaching the class.

**Ramy (00:01:39)**
As the classes grow, it’s better to be a coach and just be on the sidelines and, Oh,

**Gerry (00:01:44)**
this guy fell over.

**Gerry (00:01:45)**
Anyways, keep going around

**Ramy (00:01:46)**
me.

**Ramy (00:01:46)**
I’ll

**Gerry (00:01:46)**
just hold it now.

**Gerry (00:01:49)**
And, I was telling you, your program sucks.

**Ramy (00:01:51)**
No.

**Ramy (00:01:51)**
I’m just kidding.

**Ramy (00:01:54)**
So, yeah, I know when the gym gets bigger, I’m training less because I have to keep eye on more people.

**Gerry (00:01:58)**
Okay.

**Gerry (00:01:58)**
Yeah.

**Ramy (00:01:59)**
In which case, I make sure we once a week, we have two hours of sparring that we do every week.

**Ramy (00:02:04)**
I spar as much as I can during that week.

**Ramy (00:02:06)**
And then in between seeing clients, I’m at the gym, so that’s when I’ll hit the bag.

**Ramy (00:02:11)**
I’ll shadowbox.

**Ramy (00:02:12)**
I’ll do body weight stuff.

**Ramy (00:02:14)**
So I’m active.

**Ramy (00:02:15)**
I’m breaking a sweat.

**Ramy (00:02:16)**
I’m doing something physical seven days a week for sure, whether I like it or not.

**Gerry (00:02:19)**
Seven days a week?

**Ramy (00:02:20)**
Seven days a week.

**Ramy (00:02:21)**
Okay.

**Ramy (00:02:21)**
But I wouldn’t say it’s like a training routine of that would be too much.

**Ramy (00:02:25)**
So I find it there’s a difference between coaching and training.

**Ramy (00:02:30)**
Right?

**Gerry (00:02:30)**
Okay.

**Ramy (00:02:31)**
The way I coach is active.

**Ramy (00:02:32)**
I’m showing the techniques.

**Ramy (00:02:33)**
Yep.

**Ramy (00:02:33)**
I’m demonstrating.

**Gerry (00:02:34)**
If we

**Ramy (00:02:34)**
have a odd number of students, I partner with somebody so that we have even number of students.

**Ramy (00:02:39)**
So a lot of times, I’m doing the whole class with my students too.

**Gerry (00:02:42)**
Mhmm.

**Ramy (00:02:42)**
So it can be, it could be a lot.

**Ramy (00:02:44)**
If anything, I typically usually need to scale back rather than do more.

**Gerry (00:02:49)**
Mhmm.

**Gerry (00:02:49)**
Yeah.

**Gerry (00:02:49)**
So That’s kinda what we’re gonna talk about today in a way.

**Gerry (00:02:52)**
But so you said you wanna scale back possibly.

**Gerry (00:02:55)**
Do you do you feel like your recovery is pretty good throughout the week?

**Gerry (00:02:58)**
Do you feel recovered for your next session?

**Ramy (00:03:01)**
Good question.

**Ramy (00:03:02)**
I mean

**Gerry (00:03:03)**
Be honest.

**Ramy (00:03:04)**
Yeah.

**Ramy (00:03:04)**
Sometimes, no.

**Ramy (00:03:05)**
I could feel it’s it’s it’s very hit or miss.

**Gerry (00:03:08)**
Yes.

**Gerry (00:03:08)**
Yeah.

**Ramy (00:03:08)**
Yeah.

**Ramy (00:03:09)**
Some weeks, I can train seven days, but because I don’t go overboard.

**Ramy (00:03:13)**
Right?

**Ramy (00:03:13)**
I’ll spar a couple rounds.

**Ramy (00:03:15)**
I’ll shadowbox.

**Ramy (00:03:16)**
I’ll get a good warm up.

**Ramy (00:03:17)**
I’ll do some drills with my students Mhmm.

**Ramy (00:03:19)**
And I’ll stop.

**Ramy (00:03:19)**
Then I’ll focus on coaching.

**Ramy (00:03:21)**
If I’m training, you know, seven days a week now, my body’s shot.

**Gerry (00:03:25)**
I

**Ramy (00:03:25)**
wake up way too sore, stiff.

**Ramy (00:03:28)**
It’s hard just to do normal things, let alone sparring, training, something like that.

**Ramy (00:03:33)**
That’s why I noticed I need a lot of warming up just to feel loose and to get things going.

**Ramy (00:03:38)**
And that’s when I could tell, like, no.

**Ramy (00:03:40)**
I need

**Gerry (00:03:41)**
So do you structure it at all?

**Gerry (00:03:43)**
Like or you just kinda go with the flow?

**Ramy (00:03:45)**
Unfor at this point, just because of the fact that we have a new gym and it’s so hands on Mhmm.

**Ramy (00:03:50)**
I don’t think there’s, like, a plan structure for my training.

**Ramy (00:03:54)**
It’s working in between what I’m doing at the gym.

**Ramy (00:03:57)**
Yes.

**Ramy (00:03:57)**
Now if I were, you know, in competition mode right now, I’d look at it very differently.

**Ramy (00:04:02)**
I would structure and have a plan and but I’m not competing right now.

**Gerry (00:04:06)**
I don’t

**Ramy (00:04:07)**
have any tournaments coming up, nothing like that.

**Ramy (00:04:09)**
So I’m just staying active by working with my students.

**Ramy (00:04:12)**
So I do believe you can be active seven days a week as long as you are wise in terms of your output.

**Ramy (00:04:18)**
Yes.

**Ramy (00:04:18)**
I do think.

**Ramy (00:04:18)**
And that’s

**Gerry (00:04:19)**
what we’re gonna talk about right now, being wise with it.

**Gerry (00:04:22)**
I mean, a lot of the athletes I work with are trying to do too much.

**Ramy (00:04:26)**
Yeah.

**Gerry (00:04:27)**
And this is what I have to call the multi session paradox, meaning, like, people wanna be three sport athletes at the same time, and your nervous system can only handle so much.

**Gerry (00:04:40)**
And recovery, as we both know

**Ramy (00:04:42)**
Yeah.

**Gerry (00:04:43)**
Is essential.

**Gerry (00:04:44)**
And if you’re trying to do if you’re trying to do weightlifting do you do any weightlifting, by the way?

**Ramy (00:04:49)**
No.

**Ramy (00:04:49)**
I don’t.

**Gerry (00:04:49)**
No.

**Gerry (00:04:50)**
Okay.

**Gerry (00:04:50)**
So just all, combat stuff.

**Ramy (00:04:53)**
All combat stuff.

**Ramy (00:04:54)**
Okay.

**Ramy (00:04:54)**
I do some body weight.

**Ramy (00:04:55)**
Actually, you know, I do, like, push ups, pull ups, some stretches that I’ve learned from, like, yoga.

**Ramy (00:05:00)**
So all body weight stuff.

**Gerry (00:05:02)**
Yeah.

**Ramy (00:05:03)**
But combat sports, as you know, does involve some resistance training even if people don’t think of it as traditional resistance training.

**Gerry (00:05:09)**
Yes.

**Gerry (00:05:09)**
Gotcha.

**Gerry (00:05:10)**
And then so trying to do all those things at once is a recipe for, you know, minor aches and pains, little tweaks here and there.

**Gerry (00:05:18)**
I’m trying to think of and I’ll I don’t know.

**Gerry (00:05:20)**
I’m not gonna call some people out later, but people that I’ve worked with these last couple weeks that they try to do a powerlifting competition, a marathon, and then also do, like, like, Muay Thai or something at the same time.

**Ramy (00:05:34)**
Wow.

**Gerry (00:05:35)**
And, you know, again, I love that people wanna be active and do all these things.

**Gerry (00:05:39)**
At the same time, when I tell them to give me their training regimen, their their program, I could see they’re just doing way too much.

**Gerry (00:05:46)**
And, you know, they come in for the first visit, the PT evaluation.

**Gerry (00:05:51)**
They are, we’ll come we’ll come back to that in a second.

**Gerry (00:05:54)**
But, it’s kinda like I look at their program, and right away, I’m like, there’s no recovery days.

**Gerry (00:06:04)**
There’s no days where your body can reset.

**Gerry (00:06:07)**
It’s, you know, your muscle, strength and nervous system overload, all that stuff.

**Gerry (00:06:13)**
And then that’s when those little aches and pains creep up.

**Ramy (00:06:16)**
Yes.

**Gerry (00:06:17)**
And they come to me and again, I I love rehauling their whole program.

**Gerry (00:06:21)**
Yeah.

**Gerry (00:06:21)**
It’s a big part of PT.

**Gerry (00:06:22)**
Like I said, we talked about it last time.

**Gerry (00:06:24)**
It’s not just me massaging somebody.

**Ramy (00:06:26)**
Right.

**Ramy (00:06:27)**
Right.

**Gerry (00:06:27)**
It’s a holistic way of looking at your programming and the aches and the pains that you have.

**Gerry (00:06:32)**
Because, again, if you’re keep doing the same thing over and over again, those pains are gonna get worse and worse when it turns into something big.

**Gerry (00:06:38)**
And then you’re really coming to me, like, this really hurts.

**Gerry (00:06:40)**
I can’t even walk.

**Gerry (00:06:41)**
I can’t bend over.

**Gerry (00:06:42)**
My shoulder, I can’t lift it up.

**Gerry (00:06:44)**
I’ve seen a billion of those as well.

**Gerry (00:06:46)**
Yeah.

**Gerry (00:06:46)**
So even though, like, people come to me, they show me the training.

**Gerry (00:06:49)**
I’m like, what are you doing?

**Gerry (00:06:50)**
Like, you’re doing way too much.

**Gerry (00:06:51)**
I’m glad they kinda caught it early.

**Gerry (00:06:53)**
Yeah.

**Gerry (00:06:54)**
So, like, what’s something you tell your your students?

**Gerry (00:06:57)**
Do you, like, structure training programs for them, and how do you do it for them?

**Ramy (00:07:01)**
It depends.

**Ramy (00:07:01)**
If someone’s coming in to learn boxing for fun, usually just on their own, they’ll probably train twice a week.

**Ramy (00:07:07)**
So there’s no need for me to have them pull back.

**Ramy (00:07:09)**
But Mhmm.

**Ramy (00:07:10)**
It’s when I have competitors, people who wanna compete, then, yeah, we have to talk about training.

**Ramy (00:07:16)**
For people to compete, I require a minimum of three days a week of practice.

**Ramy (00:07:21)**
Some people will think that’s way too little.

**Ramy (00:07:23)**
I think with three solid training sessions a week I mean, I’m not I think I know because we’ve had people win competitions Yep.

**Ramy (00:07:30)**
Just training three days a week.

**Ramy (00:07:33)**
You know, whereas, like, in high school sports, in any sport, you have practice every day after school.

**Ramy (00:07:39)**
Right?

**Gerry (00:07:39)**
Yep.

**Ramy (00:07:39)**
And I think when people get that mentality, they’re like, well, if I I should more is always better.

**Ramy (00:07:47)**
Right?

**Ramy (00:07:47)**
That’s kind of the mentality that they they come to me with.

**Ramy (00:07:50)**
Then there’s people who wanna compete that train once or to those people who need they need to be doing more.

**Ramy (00:07:54)**
So you have to find a balance.

**Ramy (00:07:56)**
Right?

**Gerry (00:07:56)**
Yep.

**Ramy (00:07:57)**
With combat sports, it’s unique because you not only have to be in fantastic physical condition, but you need to have a high skill set in whatever discipline you’re competing in.

**Ramy (00:08:07)**
So you not only need to be practicing enough to be in shape for the sport or competition, but you also need to be practicing enough where you gain certain amount of skills.

**Ramy (00:08:14)**
Yeah.

**Ramy (00:08:15)**
So with competitors, I will talk to them individually and create a training plan.

**Ramy (00:08:19)**
I will tell them also when it’s time to pull back.

**Ramy (00:08:23)**
A lot of times, it’s mentioned.

**Ramy (00:08:24)**
I have a injury.

**Ramy (00:08:25)**
You know, my foot hurts.

**Ramy (00:08:27)**
I can’t do this.

**Ramy (00:08:28)**
And Yeah.

**Ramy (00:08:28)**
Tell them.

**Ramy (00:08:29)**
And sometimes I’ll even have them be like, hey.

**Ramy (00:08:30)**
Let’s not do this competition.

**Ramy (00:08:31)**
Let’s do the next

**Gerry (00:08:32)**
one.

**Gerry (00:08:32)**
Oh, yeah.

**Ramy (00:08:33)**
And that’s a tough conversation to have.

**Gerry (00:08:34)**
Very tough.

**Ramy (00:08:35)**
And that’s not what people wanna hear.

**Ramy (00:08:37)**
But as a good coach, your job is not you’re not a cheerleader.

**Ramy (00:08:41)**
You should be a coach.

**Ramy (00:08:42)**
So my job is not to tell them what they wanna hear.

**Ramy (00:08:44)**
My job is to protect them even when they can’t protect themselves because of their own ego to provide.

**Ramy (00:08:50)**
So Yep.

**Ramy (00:08:51)**
That’s my ultimate responsibility.

**Ramy (00:08:53)**
And that’s why I also have the minimum amount I require before competition for their safety.

**Ramy (00:08:59)**
Yep.

**Ramy (00:08:59)**
I know if somebody’s training consistently and training diligently, that they’ll be safe in competition.

**Ramy (00:09:04)**
I don’t need them to win in competition.

**Ramy (00:09:06)**
They’re indeed at.

**Ramy (00:09:07)**
But I know if they’re prepared correctly, they will at least be safe.

**Ramy (00:09:10)**
Whether they win or lose, their safety is my ultimate, priority.

**Gerry (00:09:14)**
So As it should be Yeah.

**Gerry (00:09:15)**
Because it’s a rough sport.

**Ramy (00:09:16)**
It’s a rough sport inherently.

**Ramy (00:09:18)**
Yes.

**Gerry (00:09:18)**
Yeah, man.

**Gerry (00:09:18)**
It’s tough.

**Gerry (00:09:20)**
So when it comes to combat sports Yeah.

**Gerry (00:09:23)**
I know a lot of training.

**Gerry (00:09:25)**
Well, people try to, like, cross over things.

**Gerry (00:09:27)**
And when it comes to combat sports, you know, trying to relate to your your world over there

**Ramy (00:09:32)**
Yeah.

**Gerry (00:09:33)**
A lot of training well, correct me if I’m wrong Mhmm.

**Gerry (00:09:36)**
Should be more in different of motion.

**Gerry (00:09:38)**
So, like, when people train Yes.

**Gerry (00:09:40)**
Or just, like, weight lift these days, a lot of these things are done in the sagittal plane of the human body, you know, front to back.

**Gerry (00:09:47)**
Right?

**Ramy (00:09:47)**
I

**Gerry (00:09:47)**
don’t know if I could demo this.

**Gerry (00:09:48)**
I’d like to stand up and just kinda do what I’m let’s see if I can try this.

**Gerry (00:09:52)**
Why not?

**Gerry (00:09:52)**
But let’s say a lunge.

**Gerry (00:09:53)**
Right?

**Gerry (00:09:53)**
Lunge is just forward and back plane.

**Gerry (00:09:55)**
Right?

**Gerry (00:09:55)**
A lunge.

**Gerry (00:09:56)**
Same thing with a bench press, forward and back.

**Gerry (00:09:58)**
Mhmm.

**Gerry (00:09:58)**
When a lot of times, like, when you’re doing, you know, when you’re throwing a punch, when you’re throwing a kick, there’s a lot of rotation in it, a lot of lateral, movements.

**Gerry (00:10:07)**
So, you know, this kind of next I’m gonna talk about with you is, like, working different planes of motion, which I think a lot of people ignore.

**Gerry (00:10:13)**
Mhmm.

**Gerry (00:10:14)**
Especially when they’re they say they’re training.

**Gerry (00:10:15)**
They’re just training in one plane of motion.

**Gerry (00:10:17)**
Mhmm.

**Ramy (00:10:17)**
If you

**Gerry (00:10:17)**
wanna be more athletic, you wanna train in different planes of motion, the transverse plane, the frontal plane.

**Gerry (00:10:23)**
Because especially when with fighting, rotation’s huge.

**Gerry (00:10:26)**
Right?

**Gerry (00:10:26)**
When you’re throwing a punch, throwing a kick.

**Gerry (00:10:28)**
And, you know, I have a few fighters right now that I’m working with, and sometimes they just don’t do that.

**Gerry (00:10:34)**
And I I have to implement that with them.

**Gerry (00:10:37)**
And implementing those things will help clear up some of the shoulder pain they’re having pain, knee pain as well.

**Gerry (00:10:44)**
But let me know your thoughts.

**Gerry (00:10:45)**
I mean, does that make sense?

**Ramy (00:10:46)**
It makes perfect sense.

**Ramy (00:10:47)**
It’s so interesting you say that, because, of course, I’m not as not nearly as familiar as you are with these terms and principles, but it’s so cool listening because, intuitively, I realized that we’ve been doing a lot of that just on intuition.

**Ramy (00:11:02)**
Right?

**Ramy (00:11:03)**
For example, grappling.

**Ramy (00:11:04)**
We have three grappling practices a week.

**Ramy (00:11:06)**
I try to make sure that each practice is completely different, so that we are working different movement techniques, not just different techniques, different positions entirely.

**Ramy (00:11:16)**
Right?

**Ramy (00:11:16)**
So if we did submissions from the guard on Wednesday, on Friday, we’ll work foot sweep.

**Ramy (00:11:22)**
Something has nothing to do with Wednesday’s practice.

**Ramy (00:11:25)**
So it sounds like, according to what you’re saying, that it it kind of does fit with what you’re saying.

**Gerry (00:11:30)**
And

**Ramy (00:11:30)**
in my mind, I’m thinking different movements, a different position, working different skills, and that way you’re not exhausting the body by kind of just doing Just hammering motion.

**Ramy (00:11:41)**
Yes.

**Ramy (00:11:41)**
Exactly.

**Ramy (00:11:41)**
You’re right.

**Gerry (00:11:42)**
Yes.

**Gerry (00:11:43)**
And people just kinda they need to work in different motions, different planes, like I said.

**Gerry (00:11:48)**
And, you know, like, let’s say, you know, throwing a punch or whatever or throwing a kick.

**Gerry (00:11:54)**
Right.

**Gerry (00:11:54)**
I said a lot of rotation.

**Gerry (00:11:57)**
You know, working different exercises can help build that power and explosiveness for a punch, for a kick.

**Gerry (00:12:01)**
Like, let’s say, like, you know, save a med ball right here.

**Ramy (00:12:04)**
Right.

**Gerry (00:12:05)**
A med ball rotational throw explosive can help throw a punch, a kick, things like that.

**Gerry (00:12:09)**
And working those into your training program

**Ramy (00:12:11)**
Okay.

**Gerry (00:12:11)**
Working them in correctly, not just doing them 100% intensity out, can do wonders for people who are trying to compete or build that power, build that that force in their punch.

**Ramy (00:12:21)**
Makes sense.

**Gerry (00:12:22)**
I mean, with it it translates to any sport too.

**Gerry (00:12:24)**
Like, again, like, when you’re running in soccer or something, and you’re pivoting in your your lateral movements and stuff like that.

**Gerry (00:12:30)**
No real sport is just kinda well, not real.

**Gerry (00:12:33)**
A lot of sports are still real.

**Gerry (00:12:34)**
But, like, the most major sports, you’re you’re moving in different planes of motion.

**Gerry (00:12:38)**
So you have to work those planes of motion to translate into whatever you’re trying to do.

**Gerry (00:12:42)**
And people, I don’t know if it’s old school mentality or they’re just stuck in a squat bench deadlift mentality.

**Gerry (00:12:49)**
There’s so many ways to work the human body that people forget about to translate to be more athletic to your sport, whether it’s, you know, jujitsu or or boxing or soccer or basketball.

**Gerry (00:13:01)**
And, you know, when I see their program and just kinda they’re kinda working just one plane Yeah.

**Gerry (00:13:06)**
You know, I I pick it apart for them and we kinda implement these things.

**Gerry (00:13:09)**
And like I said, slowly but surely the aches and pains that they had start to slowly go away.

**Gerry (00:13:15)**
And again, it’s a whole it’s all individual.

**Gerry (00:13:18)**
Like, use is different.

**Gerry (00:13:18)**
Right.

**Gerry (00:13:19)**
And we have to kinda, like, tailor it to them.

**Gerry (00:13:21)**
And that’s why, you know, what we do is is so individual.

**Gerry (00:13:25)**
Like, you as a semi private combat sports coach, me as a private PT Mhmm.

**Gerry (00:13:29)**
We’d be we’re as individual as it gets to somebody and personalized as it gets.

**Gerry (00:13:33)**
And I love doing that.

**Gerry (00:13:34)**
So,

**Ramy (00:13:36)**
Interesting.

**Ramy (00:13:36)**
Yeah.

**Ramy (00:13:37)**
I find that a lot of students who come to me who are very active, I always tell them when they describe their workout routine, I can’t help but think this sounds like a nineteen eighty two holding routine.

**Gerry (00:13:50)**
And I think Average bro gym bro split.

**Gerry (00:13:52)**
Yeah.

**Ramy (00:13:53)**
And imagine we’re still it’s that typical, like, on Monday, I do this.

**Ramy (00:13:57)**
On Wednesday, I do this.

**Ramy (00:13:58)**
On Friday, I do this.

**Ramy (00:13:59)**
Chest, back.

**Ramy (00:14:00)**
And I tell him, like, this was created for bodybuilders.

**Ramy (00:14:03)**
Like, you know, this is not created to be an athlete.

**Ramy (00:14:05)**
Yep.

**Ramy (00:14:05)**
And isn’t that interesting how this the training hasn’t progressed much for the average gym goer since literally, like I know.

**Ramy (00:14:13)**
Arnold Schwarzenegger and the Pumping Iron documentary.

**Ramy (00:14:15)**
Like, they’re following that pro but then you ask them their goal.

**Ramy (00:14:18)**
Is your goal to be a professional bodybuilder?

**Ramy (00:14:20)**
Great point.

**Ramy (00:14:20)**
Nobody will say, yes.

**Ramy (00:14:21)**
It is.

**Ramy (00:14:22)**
They wanna be athletes.

**Ramy (00:14:23)**
Mhmm.

**Ramy (00:14:24)**
But they don’t train like athletes.

**Gerry (00:14:25)**
Yep.

**Ramy (00:14:26)**
Now if you ask somebody to mimic movements from, like, gymnastics, let’s say they’ll be like, what?

**Ramy (00:14:31)**
That’s crazy.

**Ramy (00:14:32)**
Right.

**Ramy (00:14:32)**
But a gymnast is far more athletic than a bodybuilder.

**Ramy (00:14:36)**
Right?

**Ramy (00:14:36)**
And to me, I would rather have the physical capability of a gymnast rather than a bodybuilder.

**Ramy (00:14:42)**
Now if somebody does just want to create Right.

**Ramy (00:14:45)**
Aesthetic, I have no issue with that.

**Ramy (00:14:46)**
I’m not one of those people that knocks it or I understand people have different goals.

**Gerry (00:14:50)**
Right.

**Ramy (00:14:50)**
But for me, personally, my focus is mobility, longevity, flexibility, functional strength.

**Ramy (00:14:58)**
I wanna be able to use the body that I have.

**Ramy (00:15:01)**
I don’t wanna just have the aesthetic.

**Gerry (00:15:03)**
And, you know, yes.

**Gerry (00:15:05)**
For some reason, those that those splits, those average splits Yeah.

**Gerry (00:15:08)**
Like chest then back and then legs or whatever.

**Ramy (00:15:11)**
Yeah.

**Gerry (00:15:12)**
For some reason, that’s translated into different sports for whatever reason, and people still do it.

**Gerry (00:15:18)**
At the same time, like like you said, I’m not knocking it.

**Gerry (00:15:20)**
If that’s what they wanna do and they’re just training for aesthetics and feeling good, that’s completely fine too.

**Gerry (00:15:25)**
Yeah.

**Gerry (00:15:25)**
But the people we work with and I work with

**Ramy (00:15:27)**
Yeah.

**Gerry (00:15:27)**
They’re doing marathons.

**Gerry (00:15:29)**
They’re doing, jiu jitsu competitions.

**Gerry (00:15:31)**
Right.

**Gerry (00:15:31)**
They’re doing they play soccer, basketball, pro boxer, and they wanna be more athletic.

**Ramy (00:15:37)**
Right.

**Gerry (00:15:37)**
And like I said, you can’t just keep working in the same plane of motion, like, just benching and getting stronger and bench, which is great.

**Gerry (00:15:43)**
Yes.

**Gerry (00:15:43)**
It’s great for the average Joe.

**Gerry (00:15:44)**
But if you wanna be, like I said, better at lateral movements and throwing a punch Yeah.

**Gerry (00:15:50)**
Or, you know, mobility of your spine when jiu jitsu kinda has you all crumpled up doing whatever and in your guard or whatever.

**Ramy (00:15:56)**
Right.

**Gerry (00:15:57)**
You can’t just be deadlifting forever.

**Gerry (00:15:59)**
Yes.

**Gerry (00:16:00)**
And, yes, you could work those in as well.

**Gerry (00:16:02)**
There’s a time and place for those.

**Gerry (00:16:03)**
But if that’s all you’re doing prior to your sport Right.

**Gerry (00:16:06)**
Work on some stuff.

**Gerry (00:16:07)**
Yeah.

**Gerry (00:16:09)**
Something else I wanna talk about was, like, conditioning.

**Gerry (00:16:11)**
Mhmm.

**Gerry (00:16:12)**
What is something you tell your students about, like, cardio?

**Gerry (00:16:16)**
Like, how do you improve your cardio for combat sports?

**Ramy (00:16:21)**
So this is something I think about so much because when I first, started competing, my goal was to have this endless gas tank where I could be at a 100% for the whole duration of a fight.

**Ramy (00:16:34)**
Mhmm.

**Ramy (00:16:35)**
I I wish I could say I quickly realized it was not a realization.

**Ramy (00:16:39)**
After years, I realized there was no such thing and that nobody has that infinite gas tank, that efficiency is the most important thing.

**Ramy (00:16:48)**
And I think in the last time last time we spoke, I said I’d rather have somebody be slightly undertrained but have a high level of skill than be a little slightly overtrained.

**Ramy (00:16:58)**
I’ve learned now that I see people who can spar ten, twelve rounds, and they might, on paper, be in worse shape than somebody who’s fatiguing in two or three rounds.

**Ramy (00:17:08)**
In combat sports, stress plays such a huge role too.

**Ramy (00:17:11)**
Right?

**Gerry (00:17:11)**
Oh, yeah.

**Ramy (00:17:12)**
Like, seeing a punch being thrown at you will increase anybody’s heart rate, I imagine, because it’s something that causes stress.

**Ramy (00:17:18)**
Right?

**Gerry (00:17:18)**
Yep.

**Ramy (00:17:19)**
So if you can stay calm during dangerous situations, if you are mechanically efficient.

**Ramy (00:17:24)**
So if a wild punch think of an untrained person.

**Ramy (00:17:27)**
We’ve all seen, a street fighter or a untrained person fighting.

**Gerry (00:17:32)**
Yep.

**Ramy (00:17:32)**
There is no mechanical efficient.

**Ramy (00:17:34)**
It’s like big swings, and that’s how long the fight

**Gerry (00:17:38)**
lasts.

**Gerry (00:17:38)**
Yep.

**Ramy (00:17:39)**
Ten, twenty

**Gerry (00:17:39)**
If you missed your guess That’s it.

**Ramy (00:17:41)**
But then you see a high level fighter be able to look fresh or sharp in the third round in MMA or the tenth, twelfth round in boxing.

**Ramy (00:17:49)**
And it is, of course, because they’re in wonderful shape.

**Ramy (00:17:52)**
Mhmm.

**Ramy (00:17:52)**
But they’re also efficient with their technique.

**Ramy (00:17:55)**
They are staying relaxed.

**Ramy (00:17:56)**
That’s huge in combat sports.

**Ramy (00:17:58)**
Staying relaxed is more important than having good cardio.

**Ramy (00:18:02)**
And I’ve seen people who are long distance runners come take Yep.

**Ramy (00:18:06)**
My class and puke in the first, like, 30.

**Ramy (00:18:09)**
And they’re shocked.

**Ramy (00:18:10)**
They’re like, I could run 26 miles with this completely different.

**Ramy (00:18:13)**
You’re not running.

**Ramy (00:18:14)**
There’s no comfortable pace.

**Ramy (00:18:16)**
Right?

**Ramy (00:18:16)**
A marathon runner, and correct me if I’m wrong, I’m not a running expert, some of the skill comes from finding a pace and being able to stick with that pace.

**Ramy (00:18:25)**
Right?

**Ramy (00:18:25)**
Mhmm.

**Ramy (00:18:26)**
That’s why if you do a hill sprint, it’s much more taxing early on than, you know, you could be 90 and run a marathon.

**Ramy (00:18:32)**
There’s been nine

**Gerry (00:18:33)**
Yeah.

**Ramy (00:18:33)**
There’s not many 90 year olds that can run up a hill 10 times.

**Ramy (00:18:37)**
Right?

**Gerry (00:18:37)**
Yeah.

**Ramy (00:18:38)**
I think it’s gonna be less people who can run up that hill.

**Ramy (00:18:42)**
So when you’re not setting a pace at sports, you can’t set a pace because your partner is not working with you to set a pace.

**Ramy (00:18:49)**
Yep.

**Ramy (00:18:49)**
They’re gonna be trying to disrupt your rhythm, and that creates that kinda up and down, up and down movement and pace that is exhausting.

**Ramy (00:18:58)**
Yep.

**Ramy (00:18:58)**
In MMA, I noticed when I do MMA sparring, it’s more tiring than boxing sparring.

**Ramy (00:19:02)**
I might get taken down.

**Ramy (00:19:04)**
I have to try my best to come back up.

**Ramy (00:19:05)**
By the time I’m back on my feet, I’m gassed out, and it’s been two minutes.

**Gerry (00:19:09)**
Also, information overload is anything could happen in MMA fight.

**Gerry (00:19:12)**
Take you down.

**Gerry (00:19:13)**
They could throw a kick, a punch.

**Ramy (00:19:14)**
So Yes.

**Gerry (00:19:15)**
Yes.

**Gerry (00:19:15)**
Sorry.

**Ramy (00:19:15)**
Oh, no.

**Ramy (00:19:16)**
No.

**Ramy (00:19:16)**
So I’ve learned that, yeah, having a good aerobic base is important.

**Gerry (00:19:20)**
Yes.

**Ramy (00:19:21)**
But being relaxed, staying calm from in my world

**Gerry (00:19:24)**
is Yeah.

**Ramy (00:19:25)**
Just as important, sometimes more important.

**Gerry (00:19:27)**
I like that.

**Ramy (00:19:27)**
Yeah.

**Ramy (00:19:28)**
That’s why you could see a a Nate Diaz take that first Conor McGregor fight on short notice

**Gerry (00:19:32)**
Oh, yeah.

**Ramy (00:19:33)**
And do well.

**Ramy (00:19:33)**
Conor was the one who was tired first despite having a full training camp.

**Gerry (00:19:36)**
Yep.

**Ramy (00:19:37)**
Why?

**Ramy (00:19:37)**
Nate Diaz is a lot more relaxed than he was.

**Ramy (00:19:40)**
Yep.

**Ramy (00:19:40)**
Conor was like, I gotta finish this guy.

**Ramy (00:19:42)**
I gotta knock him out, throwing heavy shots.

**Ramy (00:19:44)**
He fatigued.

**Ramy (00:19:45)**
Yep.

**Ramy (00:19:45)**
Nate Diaz is, you know, doing his typical pop up in.

**Ramy (00:19:47)**
He beat him.

**Ramy (00:19:48)**
Right?

**Gerry (00:19:48)**
Yep.

**Ramy (00:19:48)**
More relaxed, less stressed, probably a lot more, high also, but way more relaxed than Conor McGregor.

**Ramy (00:19:58)**
And I think that makes a a big difference personally.

**Gerry (00:20:01)**
Yeah.

**Gerry (00:20:01)**
Yeah.

**Gerry (00:20:02)**
Yeah.

**Gerry (00:20:02)**
I mean, that makes complete sense, especially the being relaxed part.

**Gerry (00:20:07)**
I wanted to talk about, like, also, do you tell your students, like like, road work or something?

**Gerry (00:20:13)**
Do you tell them to do any of that stuff or sprints, things like that to improve their cardio?

**Ramy (00:20:17)**
I so I try to folk I try to focus on things that I believe I’m have some expertise in.

**Ramy (00:20:26)**
Mhmm.

**Ramy (00:20:26)**
I am not an expert in anything or anything.

**Ramy (00:20:31)**
Like, if in my when I was competing, I almost never ran long distances.

**Ramy (00:20:35)**
I almost never.

**Ramy (00:20:36)**
Cool.

**Ramy (00:20:36)**
I think, though, however, I don’t think that people should mimic what I did.

**Ramy (00:20:39)**
It worked for me.

**Ramy (00:20:40)**
Right?

**Ramy (00:20:41)**
Yep.

**Ramy (00:20:41)**
Some of my students run long distances and have very good cardio and training.

**Ramy (00:20:46)**
Mhmm.

**Ramy (00:20:46)**
Some of my students run long distances and do not have very good performances during training.

**Gerry (00:20:51)**
Mhmm.

**Gerry (00:20:51)**
Mhmm.

**Ramy (00:20:52)**
So I try to tell people that what will work for them will be very specific to them

**Gerry (00:20:58)**
Mhmm.

**Ramy (00:20:58)**
But that’s important to have a strong aerobic bay.

**Ramy (00:21:00)**
To get there is up to them.

**Ramy (00:21:02)**
Like, that’s how I’m more of, like, a hands off person when it comes to that.

**Gerry (00:21:06)**
Gotcha.

**Ramy (00:21:06)**
If people ask me, I will try to advise them.

**Ramy (00:21:09)**
I’ll recommend both, you know, long distance work

**Gerry (00:21:12)**
Mhmm.

**Ramy (00:21:13)**
And I’ll recommend sprinting and

**Gerry (00:21:16)**
This is what I wanna talk about.

**Ramy (00:21:17)**
Yeah.

**Gerry (00:21:17)**
Perfect.

**Gerry (00:21:17)**
That makes perfect sense.

**Gerry (00:21:18)**
This episode is brought to you by Thorne Supplements.

**Gerry (00:21:21)**
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**Gerry (00:21:24)**
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**Gerry (00:21:52)**
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**Gerry (00:21:55)**
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**Gerry (00:21:59)**
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**Gerry (00:22:02)**
So, like, I had somebody come I had multiple people come in with these same issues.

**Gerry (00:22:07)**
I don’t wanna call them issues, but so they’re doing a lot of sprinting work.

**Ramy (00:22:12)**
Mhmm.

**Gerry (00:22:13)**
And this is on top of their overall programming, but my whole point, what I wanna say was with conditioning and cardio is it’s good to build a base of of lower intensity cardio, like a zone two cardio.

**Gerry (00:22:25)**
Everybody loves zone two nowadays.

**Gerry (00:22:27)**
What does that mean?

**Gerry (00:22:27)**
It means like a conversational type.

**Gerry (00:22:29)**
You’re running and you can hold the conversation.

**Gerry (00:22:31)**
That’s zone two.

**Ramy (00:22:32)**
Okay.

**Gerry (00:22:32)**
So it’s good to build that base.

**Ramy (00:22:34)**
Yes.

**Gerry (00:22:34)**
While also gramming incorrectly your sprints, your high intensity

**Ramy (00:22:38)**
Mhmm.

**Gerry (00:22:38)**
Interval training.

**Gerry (00:22:40)**
That that aerobic base, that zone two base is good for recovery.

**Gerry (00:22:44)**
Okay.

**Gerry (00:22:45)**
So it’s good for I’m trying to think of a good analogy for it, but, like, like, your phone.

**Gerry (00:22:51)**
Like, let’s say sprinting is the the app that’s taking up all the battery in your phone, and, zone two cardio is a charging cable.

**Gerry (00:23:00)**
And if that cable is all frayed and beat up, it’s not gonna recharge your phone.

**Gerry (00:23:04)**
And that app of high intensity interval is gonna keep take out of your ear.

**Gerry (00:23:07)**
So if you build up that that cable with good, aerobic based zone two programmed accordingly Mhmm.

**Gerry (00:23:15)**
The the your recharge your recharge rate will be better.

**Gerry (00:23:18)**
Your recovery will be better.

**Gerry (00:23:19)**
So it’s good to have both.

**Gerry (00:23:20)**
Okay.

**Gerry (00:23:20)**
At the same time, people overdo both.

**Gerry (00:23:23)**
So, again, working with someone like myself, to get those things kinda more in a better programmed way as opposed to just running forever and then puking and

**Ramy (00:23:32)**
Right.

**Gerry (00:23:33)**
Not knowing if your car is improving or not, you know, because then that’s a recipe for overtraining as we said.

**Gerry (00:23:37)**
Yes.

**Gerry (00:23:38)**
Very high impact.

**Gerry (00:23:39)**
Running is running’s tough.

**Gerry (00:23:40)**
Yeah.

**Gerry (00:23:41)**
People just dude, I’ve had countless people just come in and be like and they’re runners, marathon runners, whatever type of runner they are.

**Gerry (00:23:49)**
They come in and I tell them, like, how do you warm up for your run?

**Gerry (00:23:52)**
Just, no.

**Gerry (00:23:52)**
I just get up and start running.

**Gerry (00:23:54)**
And you can get away with that for a while.

**Gerry (00:23:55)**
But like I said, after years of running, your body’s gonna be, you know, telling you stuff.

**Gerry (00:24:00)**
It’s gonna be like, hey.

**Gerry (00:24:01)**
My knee hurts now.

**Gerry (00:24:02)**
Like, you’re not preparing your body for

**Ramy (00:24:04)**
Right.

**Gerry (00:24:05)**
A intense sport like running, like marathon running, things like that.

**Gerry (00:24:08)**
Because, again, running is high impact on your ankles, your neck, your your knees, your hips, your back.

**Gerry (00:24:14)**
And if you’re not preparing for that, just like any sport, you’re asking for your knees to start talking to you or your ankle to be like, hey.

**Gerry (00:24:22)**
Warm up a little bit or, you know, do something different as as opposed to just getting up and running.

**Gerry (00:24:27)**
Yeah.

**Gerry (00:24:27)**
And like we talked about before, like, in high school, you could get away with doing that because you’re young and you’re fresh and whatever.

**Gerry (00:24:33)**
But later on in life, late twenties, thirties, forties, you gotta be more prepped for these things.

**Gerry (00:24:38)**
And so building that base of and then working in those high intensity sessions, you know, is a task for me sometimes to to get people to do those because, again, most of the people I work with are all or nothing.

**Gerry (00:24:51)**
They’re they’re higher level people who wanna they’re competing in something.

**Gerry (00:24:54)**
Yeah.

**Gerry (00:24:55)**
And it’s hard for me to scale them back Yes.

**Gerry (00:24:57)**
And program it better.

**Gerry (00:24:58)**
Mhmm.

**Gerry (00:24:58)**
At the same time, when I do it for them, they’re like, oh, my knee feels better.

**Gerry (00:25:01)**
On top of all the other PT stuff we’re doing.

**Ramy (00:25:03)**
Right.

**Gerry (00:25:04)**
But that’s a big piece of the puzzle is, effective programming.

**Gerry (00:25:08)**
So, you know, essentially, I wanna talk about, you know, the that the aerobic base of zone two recovery is what I was kinda getting at.

**Gerry (00:25:14)**
But and, again, proper programming is key for all of that.

**Gerry (00:25:19)**
Do you do any conditioning stuff yourself?

**Gerry (00:25:21)**
Running work?

**Ramy (00:25:23)**
I I don’t do any what I will do, I like the elliptical personally because combat sports is so there’s so much impact to the joints.

**Ramy (00:25:31)**
Mhmm.

**Ramy (00:25:31)**
So I like things that are low impact like the elliptical or swimming, swimming, stuff like that.

**Ramy (00:25:37)**
I find running to be it’s so funny.

**Ramy (00:25:39)**
Like, I’ll spar 12 rounds while I’m like, no.

**Ramy (00:25:41)**
Running is too too dangerous.

**Ramy (00:25:43)**
I find that, you know, when I run, I feel like even when I was 17, I felt I don’t know.

**Ramy (00:25:48)**
Maybe my body’s just not built for running.

**Ramy (00:25:50)**
Mhmm.

**Ramy (00:25:50)**
Maybe my running technique is poor.

**Ramy (00:25:52)**
Yeah.

**Ramy (00:25:52)**
But I’ve never done well, with running.

**Ramy (00:25:55)**
Jump rope, swim, the elliptical is my favorite because I can increase the intensity if I want without that steady impact.

**Ramy (00:26:03)**
I noticed a lot of my friends who are runners are always nursing some kinda injury.

**Ramy (00:26:08)**
Mhmm.

**Ramy (00:26:09)**
I’m sure they’re doing something correctly.

**Ramy (00:26:11)**
Yeah.

**Ramy (00:26:12)**
But I’m trying to limit the amount of wear and tear I put on my body.

**Ramy (00:26:16)**
And because combat sports so inherently can be brutal on the body, I try for my the activities I do outside of combat sports to actually be pretty easy.

**Ramy (00:26:25)**
Right?

**Ramy (00:26:26)**
I don’t said I don’t wanna do three I don’t wanna do combat sports and, you know, do hard runs, and then my body’s gonna Yeah.

**Ramy (00:26:34)**
Fizzle into nothing, you know, become nothing soon.

**Ramy (00:26:37)**
So, no.

**Ramy (00:26:38)**
My stuff outside of combat sports is very easy.

**Ramy (00:26:42)**
People will look at my, like, workout routine and be like, that’s it?

**Ramy (00:26:45)**
But I’m so invested in the combat sports.

**Ramy (00:26:48)**
I do so much sparring, drills, holding pads for people It’s

**Gerry (00:26:51)**
a lot.

**Gerry (00:26:51)**
Yeah.

**Ramy (00:26:52)**
Doing jiu jitsu, spar.

**Ramy (00:26:53)**
It does a lot.

**Ramy (00:26:54)**
It takes care of a lot of, you know, the the fitness aspect

**Gerry (00:26:58)**
for me.

**Gerry (00:26:58)**
So the other stuff, I think longevity.

**Ramy (00:26:58)**
I stretch a lot.

**Ramy (00:26:59)**
I do a lot of elliptical

**Gerry (00:27:01)**
Yes.

**Ramy (00:27:02)**
Things just to help me recover and also build my aerobic base.

**Ramy (00:27:07)**
Because the stuff I do is not slow and steady aerobic activity.

**Ramy (00:27:11)**
So I do think it’s important for me to do something like that, and that’s where I used to like those.

**Gerry (00:27:15)**
And the elliptical stuff, like you said, is very you can build your cardio with just the bike or the elliptical.

**Gerry (00:27:20)**
And, again, when I tell my runners, like, let’s I don’t say stop running.

**Gerry (00:27:23)**
Let’s kinda lower the volume on the running.

**Gerry (00:27:25)**
Right.

**Gerry (00:27:25)**
Let’s sub in some elliptical or or bike work or whatever.

**Gerry (00:27:28)**
They go crazy.

**Gerry (00:27:29)**
I what

**Ramy (00:27:30)**
Do you think there’s some addiction to the running itself?

**Ramy (00:27:32)**
Like, what do you think it is?

**Ramy (00:27:34)**
I’ve never enjoyed running like that.

**Ramy (00:27:36)**
So maybe

**Gerry (00:27:37)**
that’s the idea.

**Gerry (00:27:37)**
There’s a few times where I’ve enjoyed the run a run, a long run.

**Gerry (00:27:41)**
Right.

**Gerry (00:27:42)**
But I I can’t get addicted to it.

**Gerry (00:27:43)**
But I I can kinda see why.

**Gerry (00:27:44)**
And, again, all those natural endorphins get released in the in the brain or whatever and all that good stuff.

**Gerry (00:27:48)**
And it it is a runner’s high.

**Gerry (00:27:50)**
It’s a real thing.

**Ramy (00:27:50)**
Sure.

**Gerry (00:27:51)**
So they’re addicted to that.

**Gerry (00:27:52)**
Right.

**Gerry (00:27:53)**
Same chemicals get released with all these other things as well.

**Gerry (00:27:55)**
So, like, yeah.

**Ramy (00:27:56)**
But then why not the elliptical if you get the same amount of fat?

**Ramy (00:27:59)**
Like, what do you think their

**Gerry (00:28:00)**
Oh, that’s a good question is?

**Gerry (00:28:02)**
I think well, I think a lot of people are just stuck in their ways too, and they they think doing something else is gonna limit their main sport, which for them, it’s running.

**Gerry (00:28:10)**
Yes.

**Gerry (00:28:11)**
And, again, runners are notorious for us as physical therapists to be like they just wanna run.

**Gerry (00:28:16)**
Just run.

**Gerry (00:28:18)**
No resistance training with it.

**Gerry (00:28:20)**
No warm up with the running.

**Gerry (00:28:22)**
They are notorious for just feeling like activity.

**Gerry (00:28:24)**
I just wanna run.

**Ramy (00:28:24)**
Okay.

**Gerry (00:28:25)**
Why can’t I just run?

**Gerry (00:28:26)**
Like, when I try to, like, fix their well, runners specifically, but I’m picking on runners.

**Gerry (00:28:31)**
But Yeah.

**Gerry (00:28:31)**
I see this in a lot of swim.

**Gerry (00:28:32)**
They just they don’t want me picking apart their training.

**Gerry (00:28:35)**
They’re like, I just wanna keep running.

**Gerry (00:28:37)**
And I’m like, we can.

**Gerry (00:28:38)**
If you wanna keep running, we have to adjust things.

**Ramy (00:28:40)**
No.

**Ramy (00:28:41)**
I get it.

**Ramy (00:28:41)**
I get it.

**Ramy (00:28:42)**
And to be to be candid, like, I can relate not in the running sense, but I can relate in that.

**Ramy (00:28:46)**
I’m sure there’s so much more I could be doing, but I love combat sports so much, so I put a lot of my focus on this.

**Ramy (00:28:52)**
So I relate to them.

**Ramy (00:28:54)**
I get it.

**Ramy (00:28:54)**
When you find an activity that you enjoy, where it’s not a chore to do it, the stuff, even when I go to the gym to use elliptical and stretch, it’s not with the same enthusiasm Right.

**Ramy (00:29:04)**
As when going to spar.

**Gerry (00:29:05)**
That’s exactly it.

**Ramy (00:29:06)**
So I get it.

**Ramy (00:29:07)**
I I understand that.

**Ramy (00:29:08)**
They’re looking for enjoyment.

**Ramy (00:29:09)**
They love it.

**Gerry (00:29:10)**
Same thing.

**Ramy (00:29:11)**
So I I do get it.

**Ramy (00:29:12)**
I do relate.

**Gerry (00:29:14)**
Combat sports to you running is to them, same thing, and they’re like, I can’t.

**Gerry (00:29:17)**
Mhmm.

**Ramy (00:29:17)**
I don’t

**Gerry (00:29:17)**
wanna do anything else.

**Gerry (00:29:18)**
Like, this is what I wanna do.

**Gerry (00:29:19)**
And then blending in other things is gonna make me, they think, a worse athlete in their sport when it it could not be different.

**Gerry (00:29:26)**
I mean, further from the truth, honestly, because blending in those things and, like, for you, adding in some resistance training, some more mobility work Mhmm.

**Gerry (00:29:34)**
Will do you wonders.

**Gerry (00:29:35)**
Absolutely.

**Gerry (00:29:35)**
And I know, you know, pressed for time and you’re super busy now, but, like, you

**Ramy (00:29:39)**
need to You’re right.

**Gerry (00:29:40)**
But you don’t have to be doing, you know you know, four sessions of lifting every week.

**Gerry (00:29:45)**
Right.

**Gerry (00:29:45)**
One or two is fine.

**Gerry (00:29:46)**
Right.

**Gerry (00:29:46)**
Forty five minutes, you know, light, resistance trainings will do you wonders.

**Gerry (00:29:50)**
Mhmm.

**Gerry (00:29:51)**
Building some muscle to help protect your joints, all that stuff.

**Gerry (00:29:55)**
Mobility work.

**Gerry (00:29:55)**
Let’s say, I don’t know, your hips are stiff or something.

**Gerry (00:29:57)**
Right.

**Gerry (00:29:58)**
Working on those things as well.

**Gerry (00:30:00)**
And I can help you out with that too.

**Ramy (00:30:01)**
Yeah.

**Ramy (00:30:01)**
No.

**Ramy (00:30:01)**
I know you can.

**Ramy (00:30:02)**
You’re very knowledgeable.

**Ramy (00:30:03)**
I know you can.

**Gerry (00:30:05)**
But let’s let’s bring out that gram that somebody sent me that I wanna pick on her.

**Gerry (00:30:10)**
I’m not gonna call her out, but she knows who she is.

**Gerry (00:30:15)**
So I wanna get your thoughts first.

**Gerry (00:30:16)**
So this is someone who came to me with low back pain and knee pain.

**Ramy (00:30:22)**
Okay.

**Gerry (00:30:22)**
And she does Muay Thai.

**Gerry (00:30:24)**
Okay.

**Gerry (00:30:24)**
Can you see that far?

**Ramy (00:30:25)**
Yeah.

**Ramy (00:30:25)**
I think so.

**Ramy (00:30:26)**
Oh.

**Ramy (00:30:26)**
Glasses.

**Ramy (00:30:27)**
No.

**Ramy (00:30:27)**
I can’t pull it.

**Gerry (00:30:27)**
If not, I have it on my laptop.

**Gerry (00:30:29)**
Okay.

**Gerry (00:30:30)**
So she does Muay Thai.

**Gerry (00:30:31)**
Mhmm.

**Gerry (00:30:31)**
Avid Muay Thai athlete.

**Gerry (00:30:33)**
Okay.

**Gerry (00:30:33)**
She does running.

**Gerry (00:30:35)**
She’s trying to run a marathon soon.

**Ramy (00:30:37)**
Wow.

**Ramy (00:30:37)**
Okay.

**Gerry (00:30:37)**
And she does weightlifting.

**Gerry (00:30:38)**
So her main goal is the Chicago marathon in October.

**Gerry (00:30:43)**
Okay.

**Gerry (00:30:44)**
That’s her main goal.

**Ramy (00:30:45)**
Okay.

**Gerry (00:30:46)**
So I told her we need to structure this to focus on to optimize your body for the marathon in October.

**Gerry (00:30:54)**
But so Monday, this is her training program.

**Gerry (00:30:57)**
This is what she sent me.

**Ramy (00:30:59)**
Okay.

**Ramy (00:30:59)**
I

**Gerry (00:30:59)**
already knew she was doing too much.

**Ramy (00:31:00)**
This is what she’s doing as of now?

**Gerry (00:31:02)**
Well, not anymore because I just I changed it this week.

**Gerry (00:31:04)**
But, yes, this is what she first emailed me after our physical therapy evaluation.

**Gerry (00:31:09)**
So she on Monday, she does a full body strength work.

**Gerry (00:31:12)**
Mhmm.

**Gerry (00:31:13)**
I think she said it’s more like heavy weights.

**Gerry (00:31:15)**
Right?

**Gerry (00:31:16)**
With her strength and conditioning coach, whoever it is.

**Gerry (00:31:18)**
Mhmm.

**Gerry (00:31:19)**
Tuesday is a short run, quote, up to eight miles.

**Gerry (00:31:21)**
Damn.

**Ramy (00:31:21)**
That’s a short run.

**Gerry (00:31:22)**
That’s what I’m saying.

**Gerry (00:31:23)**
Right?

**Gerry (00:31:23)**
I know.

**Gerry (00:31:24)**
Wednesday is a tempo run

**Ramy (00:31:26)**
Okay.

**Gerry (00:31:26)**
Which are more like intervals at zone four, which is very high intensity.

**Gerry (00:31:30)**
Okay.

**Gerry (00:31:31)**
Right?

**Gerry (00:31:32)**
Thursday is, again, more weightlifting in the morning, and then evening, pretty intense Muay Thai stuff.

**Gerry (00:31:39)**
Friday, she does another strength work resistance training.

**Gerry (00:31:44)**
And then Saturday, she does Muay Thai in the morning, and then she spars later, I believe it says.

**Gerry (00:31:51)**
Anyway, heavy Muay Thai though.

**Gerry (00:31:53)**
With some, like, weight weight work at the end, I believe.

**Gerry (00:31:56)**
Yeah.

**Ramy (00:31:56)**
It’s a safe for sparring from so she does wow.

**Gerry (00:31:58)**
She spar yes.

**Gerry (00:31:59)**
Same knee.

**Gerry (00:32:00)**
Okay.

**Gerry (00:32:00)**
Your your expression is already telling me what you think of it as well.

**Gerry (00:32:02)**
And then Sunday, she runs 13 miles.

**Ramy (00:32:05)**
Oh my god.

**Ramy (00:32:06)**
So she comes to

**Gerry (00:32:07)**
me again with knee pain and back pain.

**Gerry (00:32:10)**
And this is an example of somebody I see.

**Gerry (00:32:13)**
I’ve I’ve had, like, probably four of these people these these past two weeks, but she’s fresh in my mind right now.

**Gerry (00:32:18)**
Wow.

**Gerry (00:32:19)**
So she again, knee pain and back pain.

**Gerry (00:32:22)**
Mhmm.

**Gerry (00:32:23)**
And this is what revamp well, first, tell me your thoughts on that.

**Gerry (00:32:26)**
What do you what do you think?

**Gerry (00:32:27)**
Is that too much?

**Ramy (00:32:28)**
It’s it’s it’s far too much.

**Ramy (00:32:30)**
And her body is gonna I mean, no wonder she came to you

**Gerry (00:32:34)**
And it is telling her.

**Ramy (00:32:35)**
Yep.

**Ramy (00:32:35)**
Her body is telling her that this is far too much.

**Ramy (00:32:38)**
And I also blame for this the exaggerated training routines that we are told that a lot of pro athletes do.

**Ramy (00:32:47)**
Because I know a lot of the high level fighters, they might say they do x, y, and z, but they do not.

**Ramy (00:32:53)**
They train hard.

**Ramy (00:32:54)**
Don’t get me wrong.

**Ramy (00:32:55)**
But no train at this level seven days a week.

**Ramy (00:32:58)**
There’s just no Right.

**Ramy (00:32:59)**
Possible way Right.

**Ramy (00:33:00)**
That this is sustained.

**Gerry (00:33:01)**
And she’s got a job.

**Gerry (00:33:02)**
She’s got other things going on.

**Gerry (00:33:03)**
Like, I was telling her, I think, this morning, actually, when I saw her, yes.

**Gerry (00:33:07)**
Athletes can’t probably they if anybody could do it, it’s them because that’s their

**Ramy (00:33:11)**
job.

**Ramy (00:33:11)**
Right.

**Gerry (00:33:12)**
That’s all they do is train She has a full time job.

**Gerry (00:33:14)**
But she has a full time job.

**Ramy (00:33:15)**
Oh, man.

**Gerry (00:33:16)**
Other things are going on.

**Gerry (00:33:17)**
It’s not her job to to be this elite level athlete.

**Gerry (00:33:20)**
I’m not saying she isn’t.

**Gerry (00:33:21)**
She’s a great athlete.

**Gerry (00:33:21)**
Sure.

**Gerry (00:33:22)**
Sure.

**Gerry (00:33:22)**
Yeah.

**Gerry (00:33:22)**
She’s in great shape, all that good stuff.

**Gerry (00:33:25)**
But, you know, you’re doing that routine on top of having a full time job, all these other things going on.

**Gerry (00:33:30)**
It’s not her job to be LeBron James who just plays basketball, weight lifts, and then goes home, recovers forever.

**Gerry (00:33:36)**
Mhmm.

**Gerry (00:33:37)**
Because that’s his job.

**Gerry (00:33:38)**
Exactly.

**Gerry (00:33:39)**
At the same time, can we still build her to be a great athlete?

**Gerry (00:33:42)**
Of course.

**Gerry (00:33:42)**
And that’s what I’m doing with her.

**Gerry (00:33:43)**
So if we go to the next my training program that I completely revamped for her Mhmm.

**Gerry (00:33:48)**
I think the first sentence is just kinda my email to her.

**Gerry (00:33:51)**
Mhmm.

**Gerry (00:33:51)**
So I think I just said I revised it because her goal is the marathon in October.

**Gerry (00:33:55)**
Right?

**Gerry (00:33:55)**
The Chicago marathon in October.

**Gerry (00:33:57)**
That was her main goal.

**Gerry (00:33:58)**
T is we need to get our patient’s main goals.

**Gerry (00:34:01)**
So that’s her goal.

**Gerry (00:34:01)**
Her goal is not to be a fighter right now.

**Ramy (00:34:03)**
That you mentioned that.

**Ramy (00:34:04)**
That’s really because she was doing way too much hard Muay Thai training Thanks.

**Gerry (00:34:07)**
For a

**Ramy (00:34:07)**
goal having a And I

**Gerry (00:34:09)**
think intuitively, sometimes people know these things.

**Gerry (00:34:11)**
Yeah.

**Gerry (00:34:11)**
And she’s like and that’s why she came to me.

**Gerry (00:34:13)**
She needs somebody else to kinda, like Yes.

**Gerry (00:34:15)**
Be that voice of reason.

**Gerry (00:34:16)**
Yeah.

**Gerry (00:34:16)**
And, again, when she first came to me, she was saying she’s exhausted all the time.

**Gerry (00:34:20)**
And, again, she’s in great shape Mhmm.

**Gerry (00:34:21)**
But she’s tired all the time.

**Gerry (00:34:22)**
She’s got her her knees talking to her to her now.

**Gerry (00:34:25)**
Her back’s like, oh, it doesn’t feel great.

**Gerry (00:34:28)**
And I was getting How old is

**Ramy (00:34:29)**
she like?

**Ramy (00:34:30)**
What’s her age?

**Gerry (00:34:31)**
Early thirties Okay.

**Gerry (00:34:32)**
I believe.

**Gerry (00:34:32)**
Still young.

**Gerry (00:34:33)**
Mhmm.

**Gerry (00:34:34)**
So I revamped her Monday.

**Gerry (00:34:36)**
So I’m trying to pull up.

**Gerry (00:34:38)**
But, yes, so anyways, her Monday is full body strength.

**Gerry (00:34:41)**
It’s more resistance training.

**Gerry (00:34:43)**
I told her to make it more lighter weights Mhmm.

**Gerry (00:34:45)**
And blend in the rehab stuff I’m doing with her in the clinic.

**Ramy (00:34:48)**
Oh, very nice.

**Gerry (00:34:49)**
So I I gave her stuff for her her back and her knee.

**Gerry (00:34:51)**
Right?

**Gerry (00:34:51)**
We’re blending that into her training now, her strength training that day and Monday.

**Gerry (00:34:54)**
Wonderful.

**Gerry (00:34:55)**
Lighter resistance training, blend in the PT work that I give her.

**Gerry (00:34:58)**
Alright.

**Gerry (00:34:59)**
And I’ll do that for her.

**Gerry (00:35:00)**
We’re doing that together.

**Gerry (00:35:01)**
Yeah.

**Gerry (00:35:01)**
K.

**Gerry (00:35:01)**
A short run.

**Gerry (00:35:03)**
And, again, this is more of a zone two run.

**Gerry (00:35:06)**
And is that a short run?

**Gerry (00:35:07)**
To her, maybe it is.

**Gerry (00:35:07)**
To me, that that’ll run me.

**Ramy (00:35:09)**
Right.

**Gerry (00:35:10)**
That’s more zone two, aerobic pacing, smooth, efficient stride, all that stuff I talked to her.

**Gerry (00:35:15)**
That’s Tuesday.

**Ramy (00:35:16)**
Okay.

**Gerry (00:35:16)**
I’m also giving her a warm up for her run, which she doesn’t do that.

**Gerry (00:35:19)**
She

**Ramy (00:35:20)**
wasn’t doing it before.

**Gerry (00:35:21)**
Okay?

**Gerry (00:35:21)**
They never do that.

**Gerry (00:35:22)**
So I I gave her her warm up.

**Gerry (00:35:25)**
I think I gave it to her today, I believe.

**Gerry (00:35:27)**
Yes.

**Ramy (00:35:27)**
Okay.

**Gerry (00:35:27)**
Anyway, she’s a a new person, but this is something that people can learn from.

**Gerry (00:35:31)**
So warm zone two run.

**Gerry (00:35:34)**
That’s Tuesday.

**Gerry (00:35:35)**
Wednesday, a true tempo run.

**Gerry (00:35:36)**
It’s more of another run day.

**Gerry (00:35:36)**
Mhmm.

**Gerry (00:35:36)**
It seems like a lot, but I put in the warm up.

**Gerry (00:35:38)**
Run day.

**Ramy (00:35:39)**
Mhmm.

**Gerry (00:35:39)**
It seems like a lot, but I put in the warm up is right there.

**Ramy (00:35:42)**
Nice.

**Gerry (00:35:43)**
And then this is more of a continuous higher intensity run.

**Ramy (00:35:46)**
Mhmm.

**Gerry (00:35:46)**
And then cool down, all that good stuff.

**Gerry (00:35:48)**
I see.

**Gerry (00:35:49)**
She could still tolerate this.

**Gerry (00:35:50)**
Okay.

**Gerry (00:35:51)**
If she can’t, honestly, we’re gonna adjust it again.

**Gerry (00:35:53)**
Oh.

**Gerry (00:35:53)**
This is my template to her right now.

**Ramy (00:35:55)**
Right.

**Ramy (00:35:55)**
I’m a

**Gerry (00:35:55)**
see how she progresses with this in two, three weeks.

**Gerry (00:35:57)**
If it’s still too much, we’re gonna scale back a little bit more, and that’s okay too.

**Gerry (00:36:01)**
People don’t like to hear that.

**Gerry (00:36:03)**
They go crazy, but we’re not doing nothing.

**Gerry (00:36:05)**
That’s the worst thing you can be doing for an injury.

**Gerry (00:36:07)**
We’re still training Right.

**Gerry (00:36:09)**
But we’re doing it in a smart way.

**Ramy (00:36:10)**
Makes sense.

**Gerry (00:36:11)**
Thursday is her combined days.

**Gerry (00:36:14)**
This is her Muay Thai and her, strength work.

**Gerry (00:36:16)**
So I told them in the morning, if you if you have to do it, two a days Mhmm.

**Gerry (00:36:21)**
Let’s do it this way.

**Gerry (00:36:22)**
Let’s do morning light resistance training with the rehab stuff I I gave her.

**Gerry (00:36:26)**
In the evening, just Muay Thai pad work, light.

**Gerry (00:36:30)**
No sparring, nothing like that.

**Gerry (00:36:32)**
Mhmm.

**Gerry (00:36:33)**
I put technique where it’s low work, you know, all this stuff.

**Gerry (00:36:35)**
Very good.

**Gerry (00:36:36)**
Just do that because, again, that’s not her goal.

**Gerry (00:36:38)**
Her goal is not to fight and compete right now.

**Gerry (00:36:40)**
Her goal is the marathon.

**Gerry (00:36:41)**
Yeah.

**Gerry (00:36:41)**
So we’re gonna treat it as such.

**Gerry (00:36:43)**
Absolutely.

**Gerry (00:36:43)**
Friday, she went crazy with this, but she emailed me back like, oh, this is interesting.

**Gerry (00:36:48)**
Friday’s a rest day.

**Ramy (00:36:49)**
Rest day.

**Ramy (00:36:49)**
All caps.

**Ramy (00:36:49)**
So you’re really

**Gerry (00:36:50)**
emphasizing.

**Gerry (00:36:51)**
You wanna rest.

**Gerry (00:36:51)**
I even told her because some people do not like complete rest.

**Gerry (00:36:53)**
If you wanna go for a walk, do some mobility drills that I I give her.

**Gerry (00:36:57)**
Okay.

**Gerry (00:36:57)**
That’s fine too.

**Ramy (00:36:58)**
Yeah.

**Gerry (00:36:58)**
But just chill.

**Gerry (00:37:00)**
Yeah.

**Gerry (00:37:00)**
Let your body, your nervous system recover.

**Gerry (00:37:02)**
That’s okay.

**Gerry (00:37:03)**
It’s better for you in the long run.

**Gerry (00:37:04)**
Right.

**Gerry (00:37:04)**
Saturday is the light recovery day.

**Gerry (00:37:08)**
Again, light run, three to four miles, and then she wants to do again I think it was two days again.

**Gerry (00:37:15)**
So, like, a a light run-in the morning and, again, light work at night.

**Gerry (00:37:18)**
That’s it.

**Gerry (00:37:20)**
Stop right there.

**Ramy (00:37:20)**
Much better.

**Gerry (00:37:21)**
And I told her because she goes hard in Muay Thai, she goes hard with running.

**Gerry (00:37:24)**
It’s a lot of impact on her knee.

**Gerry (00:37:26)**
Mhmm.

**Gerry (00:37:26)**
All that footwork in Muay Thai, jumping around, hopping around, all that stuff, kicking people.

**Gerry (00:37:31)**
Yeah.

**Gerry (00:37:31)**
And then running on top of that, like, with the high intensity she was doing.

**Ramy (00:37:34)**
Oh, way too much.

**Gerry (00:37:35)**
Her knee pain is gonna get worse.

**Gerry (00:37:36)**
And that’s Absolutely.

**Gerry (00:37:37)**
So we’re gonna scale that back.

**Gerry (00:37:39)**
Mhmm.

**Gerry (00:37:39)**
Add in the rehab stuff like I said.

**Gerry (00:37:41)**
Mhmm.

**Gerry (00:37:41)**
Sunday, I think we tweak this today, but this is another long run.

**Gerry (00:37:46)**
But, again, it’s a it’s a warm up and a long run at a nice pace.

**Gerry (00:37:49)**
And then, there’s another recovery day, I think, in there too.

**Gerry (00:37:52)**
But, anyways, we might revamp that.

**Ramy (00:37:54)**
Okay.

**Gerry (00:37:55)**
But, anyways, I completely redid it for her.

**Gerry (00:37:57)**
Mhmm.

**Gerry (00:37:58)**
And this is an example of, like, when I work with somebody, we completely redo your training.

**Gerry (00:38:03)**
And, you know, at first, people don’t wanna be well, she was kinda open to it.

**Gerry (00:38:09)**
I’m not saying she’s not.

**Gerry (00:38:09)**
But, like, I could sense the resistance at first.

**Ramy (00:38:12)**
Sure.

**Ramy (00:38:12)**
Yeah.

**Gerry (00:38:13)**
She’s like, well, I’m so used to train she told me she’s never had a rest day ever.

**Gerry (00:38:16)**
Like, she trains seven days a week.

**Gerry (00:38:17)**
Oh, wow.

**Gerry (00:38:18)**
She loves Muay Thai.

**Gerry (00:38:19)**
All that yeah.

**Gerry (00:38:20)**
It’s a lot.

**Gerry (00:38:21)**
Even back there, it’s like, yeah.

**Gerry (00:38:22)**
She’s and, again, she’s in great shape.

**Gerry (00:38:23)**
She’s a great athlete Uh-huh.

**Gerry (00:38:25)**
But her body’s starting to tell her stuff.

**Ramy (00:38:27)**
Yeah.

**Gerry (00:38:28)**
And even, like, when she told me, like I don’t wanna say she was embarrassed about it because I asked her at the end of our session, like, what’s your training like?

**Gerry (00:38:36)**
And she was like, you’re gonna say I’m doing too much.

**Gerry (00:38:37)**
I’m like, yeah.

**Gerry (00:38:38)**
I probably am.

**Ramy (00:38:38)**
She already knew that.

**Ramy (00:38:39)**
She knew that.

**Gerry (00:38:40)**
People already know these things.

**Gerry (00:38:41)**
Uh-huh.

**Gerry (00:38:42)**
And, again, it’s it’s fine for me to be that voice of reason to be like, oh, well, this is what we have to do.

**Gerry (00:38:46)**
And I think you know that, but I’m giving you the plan.

**Gerry (00:38:49)**
Let’s stick to the plan.

**Ramy (00:38:50)**
Yes.

**Gerry (00:38:50)**
We’ll adjust along the way.

**Ramy (00:38:52)**
Yes.

**Ramy (00:38:53)**
Oh, yeah.

**Ramy (00:38:53)**
Much better.

**Ramy (00:38:54)**
Oh, man.

**Ramy (00:38:54)**
And and I really like that you limited or took away sparring because that’s where she is gonna have an injury, and she’s gonna be unable to run the marathon.

**Ramy (00:39:03)**
Yeah.

**Ramy (00:39:03)**
I mean, if your goal if she checks a kick incorrectly or her knee collides with somebody else, then that’s it.

**Ramy (00:39:10)**
There’s no marathon in October.

**Ramy (00:39:12)**
So Exactly.

**Ramy (00:39:13)**
Yep.

**Ramy (00:39:14)**
I mean, she could get back to sparring after.

**Ramy (00:39:16)**
That’s the thing.

**Ramy (00:39:16)**
People forget that you have your whole life to pursue this.

**Ramy (00:39:20)**
One of the coaches at my, PSC, coach Jaime, he’s he’s he still spars.

**Ramy (00:39:25)**
He still he’ll train I mean, he has kept up with combat sports.

**Ramy (00:39:29)**
I mean, he was competing in the late eighties as a high level competitor in both boxing and kickboxing.

**Ramy (00:39:36)**
Now he’s in his sixties.

**Ramy (00:39:38)**
He can spar with people who are 20 and get the better of them.

**Gerry (00:39:40)**
Wow.

**Ramy (00:39:41)**
But, you know, he trains consistently, but that to me, that’s the goal.

**Ramy (00:39:45)**
I wanna be 60 and still able to spar, to train because I love this, and I’m sure she loves this.

**Ramy (00:39:50)**
She loves it.

**Gerry (00:39:50)**
She imagine And I love that they love it too.

**Ramy (00:39:52)**
Imagine how upset she would be if in ten, twenty, she could not do this at all physically.

**Ramy (00:39:58)**
She would be devastated, I imagine, if she couldn’t do Muay Thai anymore.

**Ramy (00:40:01)**
Right?

**Ramy (00:40:02)**
But the training she was doing before was setting her up for a path where you will have a finite ending to your Muay Thai journey.

**Ramy (00:40:09)**
You’re gonna be so injured, so battered and bruised, and it it just won’t be an option anymore.

**Ramy (00:40:15)**
So I think you actually saved her from Herself?

**Ramy (00:40:20)**
Yeah.

**Ramy (00:40:20)**
From ending her Muay Thai career, you know, her Muay Thai journey.

**Ramy (00:40:24)**
Right?

**Ramy (00:40:24)**
Yeah.

**Ramy (00:40:25)**
She loves it.

**Ramy (00:40:25)**
Yeah.

**Ramy (00:40:25)**
Early, if it’s something she enjoyed.

**Ramy (00:40:27)**
If that’s taken out of your life, I mean, I see I see students, I have a student, Aaron, who suffered from a knee injury.

**Ramy (00:40:33)**
He’s still able to do some boxing, but he can’t do kickboxing, can’t do jiu jitsu.

**Ramy (00:40:36)**
And you see how that affects them mentally.

**Ramy (00:40:38)**
Like, it’s upsetting to to be, to not be able to do the things that you truly enjoy.

**Ramy (00:40:44)**
And, yeah, I’m really glad she spoke to you because this was she had a horrible horrible ending coming her way if she would have stayed with this Yep.

**Ramy (00:40:53)**
Training routine.

**Ramy (00:40:53)**
That was way too much.

**Gerry (00:40:54)**
She did catch it early.

**Gerry (00:40:55)**
I I told her today she’s doing better than she thinks she’s doing.

**Gerry (00:40:58)**
And I have any aches and pains.

**Gerry (00:40:59)**
People think, like, oh, man.

**Gerry (00:41:00)**
I’m just I’m broken.

**Gerry (00:41:01)**
I’m damaged.

**Gerry (00:41:01)**
Yeah.

**Gerry (00:41:02)**
This This is gonna ruin me.

**Gerry (00:41:03)**
My whole life is gonna linger forever.

**Ramy (00:41:05)**
Yeah.

**Gerry (00:41:06)**
But, she caught it early.

**Gerry (00:41:07)**
She’s in a good place.

**Gerry (00:41:08)**
She’s got good her pain levels aren’t that crazy.

**Gerry (00:41:12)**
One more thing I wanna mention about her.

**Gerry (00:41:14)**
Yeah.

**Gerry (00:41:14)**
I can’t say her name because of Her Social Security number.

**Gerry (00:41:17)**
Yes.

**Gerry (00:41:17)**
Yeah.

**Gerry (00:41:18)**
She said I could, but just for HIPAA privacy, I’m not gonna say anything.

**Gerry (00:41:21)**
But she knows I’m talking about her.

**Gerry (00:41:24)**
But one other thing to and we’ll kinda wrap on this is she this is my rant again, Rami.

**Gerry (00:41:31)**
Sorry.

**Gerry (00:41:31)**
But No.

**Gerry (00:41:32)**
I’m not.

**Gerry (00:41:32)**
Going a PT

**Ramy (00:41:33)**
rant here again.

**Gerry (00:41:34)**
Here, man.

**Gerry (00:41:34)**
So she was seeing another PT before me, and they did not

**Ramy (00:41:38)**
She betrayed you.

**Ramy (00:41:39)**
No.

**Ramy (00:41:39)**
This is before she started working with you, though?

**Ramy (00:41:41)**
Yeah.

**Gerry (00:41:41)**
Before.

**Gerry (00:41:42)**
She’s seen something before me.

**Gerry (00:41:42)**
Okay.

**Ramy (00:41:43)**
Because you don’t allow that.

**Ramy (00:41:44)**
Right?

**Gerry (00:41:44)**
Yes.

**Gerry (00:41:44)**
Yes.

**Ramy (00:41:46)**
But she

**Gerry (00:41:46)**
came to me because, I mean, they weren’t doing much with her.

**Ramy (00:41:49)**
They What was their approach to to to her?

**Ramy (00:41:51)**
Glad you asked.

**Gerry (00:41:52)**
Mommy,

**Ramy (00:41:52)**
go in on it now.

**Gerry (00:41:53)**
I’m glad you asked.

**Gerry (00:41:54)**
Alright.

**Gerry (00:41:55)**
So she told me the whole time Uh-huh.

**Gerry (00:41:57)**
Oh, this makes my skin crawl, I think, honestly.

**Gerry (00:42:02)**
Because when I someone we’ll come back to that in a second.

**Gerry (00:42:04)**
But when I first saw her, she was like, oh, this is completely different.

**Gerry (00:42:06)**
And I was like, well, what is what did your other PT do with you?

**Gerry (00:42:09)**
And she was like, oh, he just I was on the table the whole time for forty five minutes to an hour.

**Gerry (00:42:15)**
He would do I think it was heat pack or something, a heat pack on her low back, some massage on her low back, and then do the e stim on her low back.

**Gerry (00:42:23)**
And that was physical therapy.

**Ramy (00:42:24)**
That was it.

**Gerry (00:42:25)**
That was it.

**Ramy (00:42:26)**
Oh, man.

**Ramy (00:42:26)**
I could do that.

**Ramy (00:42:27)**
I should start my physical

**Gerry (00:42:28)**
therapy business.

**Gerry (00:42:31)**
I yeah.

**Gerry (00:42:32)**
I don’t know why that’s I I couldn’t believe it.

**Ramy (00:42:35)**
Now she had several problem areas, though, that so for example, her knee

**Gerry (00:42:39)**
For her back.

**Gerry (00:42:39)**
Right?

**Gerry (00:42:39)**
I think her knee was just starting to act up recently, but she was seeing him for her back.

**Gerry (00:42:43)**
Okay.

**Ramy (00:42:43)**
Got

**Gerry (00:42:43)**
it.

**Gerry (00:42:44)**
But that was what he was doing.

**Gerry (00:42:46)**
And her initial email, like, her initial, reach out to me Mhmm.

**Gerry (00:42:51)**
Was like, I don’t want just a massage.

**Gerry (00:42:54)**
Yeah.

**Gerry (00:42:54)**
I’m like, you shouldn’t just be getting a massage.

**Gerry (00:42:57)**
Like, what is this?

**Gerry (00:42:57)**
Where are you?

**Gerry (00:42:58)**
Yeah.

**Gerry (00:42:59)**
Please come in.

**Gerry (00:43:00)**
And, again, like, I saw her this morning, and I could tell.

**Gerry (00:43:05)**
She’s like, this is a workout.

**Gerry (00:43:06)**
I’m like, yeah.

**Gerry (00:43:07)**
It is.

**Gerry (00:43:07)**
It’s a safe workout for your pain and injury.

**Gerry (00:43:10)**
And she’ll get stronger, she’ll get better, and her pain will decrease, and that is real physical therapy.

**Gerry (00:43:15)**
So

**Ramy (00:43:16)**
I’m glad she found you, man.

**Ramy (00:43:17)**
Honestly, like, that that sounds horrible.

**Ramy (00:43:20)**
It sounds negligent on the part of the other physical therapist she was working with.

**Ramy (00:43:24)**
Like, that’s crazy.

**Ramy (00:43:26)**
And then also, as a athlete, when I if I go to a physical therapist, I don’t know what the training what that should look like.

**Gerry (00:43:33)**
Right.

**Ramy (00:43:33)**
So you’re almost at their mercy.

**Ramy (00:43:35)**
Right?

**Ramy (00:43:35)**
Like, when you take your car to a mechanic and like, hey.

**Ramy (00:43:37)**
You know, you need this, this.

**Ramy (00:43:38)**
They’re like, okay.

**Ramy (00:43:39)**
Well, I don’t know.

**Ramy (00:43:39)**
This guy could be scamming me.

**Ramy (00:43:41)**
Right?

**Ramy (00:43:41)**
Yep.

**Ramy (00:43:41)**
And in your field, it seems like there are people who take advantage of the athlete’s lack of you know, we didn’t study this.

**Ramy (00:43:48)**
We didn’t go to school for this like you did.

**Ramy (00:43:50)**
So we trust the expert, and oftentimes, that expert can mislead people and take advantage of people.

**Ramy (00:43:56)**
So Right.

**Ramy (00:43:57)**
That’s a shame, to be honest.

**Ramy (00:43:58)**
I don’t

**Gerry (00:43:59)**
know how long she was seeing them, but it was too long.

**Gerry (00:44:01)**
Yeah.

**Gerry (00:44:02)**
And a lot of people still do that whether they’re PTs or chiros, whoever it is.

**Gerry (00:44:06)**
They’re just that’s all they’re doing.

**Gerry (00:44:08)**
Heat pack, massage, some weird scrapey thing, some sort of weird pistol thing that shocks them.

**Gerry (00:44:16)**
I don’t know.

**Gerry (00:44:16)**
Stuff like that.

**Ramy (00:44:17)**
I have a question.

**Gerry (00:44:18)**
Uh-oh.

**Gerry (00:44:19)**
Is

**Ramy (00:44:19)**
any chiropractor legit?

**Ramy (00:44:21)**
Are

**Gerry (00:44:22)**
they all

**Ramy (00:44:23)**
just pieces of okay.

**Gerry (00:44:25)**
No.

**Gerry (00:44:25)**
Okay.

**Gerry (00:44:26)**
Some of them can be Just like any field, man.

**Gerry (00:44:27)**
Like, any there’s good chiros and there’s bad because there’s good PTs and there’s bad PTs.

**Gerry (00:44:31)**
I just gave an example of bad I don’t say bad PT, but I’m not optimal PT for this particular patient.

**Gerry (00:44:36)**
Yeah.

**Gerry (00:44:37)**
Let’s say it that way.

**Gerry (00:44:39)**
It’s not my approach at all.

**Gerry (00:44:40)**
But, anyways, just like any field, there’s

**Ramy (00:44:43)**
There are some that you would say are legitimate.

**Ramy (00:44:45)**
Okay.

**Gerry (00:44:45)**
Yeah.

**Gerry (00:44:46)**
Good and bad.

**Ramy (00:44:47)**
So,

**Gerry (00:44:48)**
and I’m friends with them.

**Gerry (00:44:49)**
But Okay.

**Gerry (00:44:49)**
Cool.

**Gerry (00:44:51)**
Yeah, man.

**Gerry (00:44:52)**
You wanna shout anybody out?

**Gerry (00:44:54)**
I know you like doing your shout outs.

**Ramy (00:44:55)**
Of course.

**Ramy (00:44:56)**
I’d love to.

**Ramy (00:44:56)**
Thanks for giving me the opportunity.

**Ramy (00:44:57)**
No.

**Ramy (00:44:58)**
It’s it’s the same people as always, man.

**Ramy (00:44:59)**
Thank you to everyone at Phoenix Sports Empire, everyone who’s a part of our gym, coaches, coach Jaime, coach Brooks, coach Enrique.

**Gerry (00:45:08)**
Is Cameron Rami.

**Ramy (00:45:09)**
Oh, I’m here.

**Ramy (00:45:09)**
Thank you.

**Ramy (00:45:10)**
Hello, Cameron.

**Ramy (00:45:11)**
Thank you to Asha so much.

**Ramy (00:45:14)**
Couldn’t run the gym without Asha, and one of the co owners of of PSC.

**Ramy (00:45:20)**
And, yeah, just our students and, for keeping us alive and thriving.

**Ramy (00:45:24)**
Like I was telling you at the beginning, our classes have been fully booked, many of them.

**Ramy (00:45:28)**
Nice.

**Ramy (00:45:29)**
It’s a great problem to have.

**Ramy (00:45:30)**
So, yeah, thank you to to everybody at at PSC.

**Ramy (00:45:33)**
You guys mean so much to me, and I’m grateful that you’re enjoying our new spot and keeping up with our training.

**Ramy (00:45:40)**
So thank you.

**Gerry (00:45:41)**
And I think Brian was saying he wants us to drop by at your gym.

**Ramy (00:45:43)**
I’m gonna drop by.

**Gerry (00:45:44)**
Yeah.

**Gerry (00:45:44)**
I’m glad that

**Ramy (00:45:44)**
you’re here.

**Ramy (00:45:45)**
Just to hang out anytime.

**Ramy (00:45:47)**
Yeah.

**Gerry (00:45:47)**
Anytime.

**Gerry (00:45:47)**
Busy.

**Gerry (00:45:48)**
Mhmm.

**Gerry (00:45:48)**
Get some training in for sure.

**Gerry (00:45:51)**
Yeah.

**Gerry (00:45:51)**
Thanks for coming on.

**Ramy (00:45:52)**
Thank you for having me.

**Gerry (00:45:53)**
If you wanna work with me online or in person, we’re we’re both in Naperville.

**Gerry (00:45:57)**
So, all my contact stuff is in the YouTube description.

**Gerry (00:46:02)**
Yeah.

**Gerry (00:46:02)**
If you wanna message me and work with me online as well, Rami before the podcast, I work with people online as well, so you can send me a DM via Instagram.

**Gerry (00:46:10)**
Also, my website is below.

**Gerry (00:46:12)**
Message me on there.

**Gerry (00:46:13)**
A p t at a p t doctor g is my username on Instagram.

**Gerry (00:46:18)**
Www.artofpt.com is my website.

**Gerry (00:46:22)**
Message me on there.

**Gerry (00:46:23)**
My newsletter is also oh, what else do I got?

**Gerry (00:46:27)**
Yeah.

**Gerry (00:46:27)**
If you wanna drop your training split below, we can kinda pick it apart, me and Rami, say how horrible it is.

**Ramy (00:46:33)**
That’s great.

**Ramy (00:46:33)**
I see.

**Gerry (00:46:33)**
We should post ours as the first comment, like, our training.

**Gerry (00:46:35)**
I see people can mess with it.

**Gerry (00:46:37)**
All the 200 people that watch us.

**Gerry (00:46:40)**
And, yeah, that’s all we got, guys.

**Gerry (00:46:42)**
We’ll catch you soon.

**Gerry (00:46:43)**
Catch you guys again soon.

**Gerry (00:46:44)**
Right?

**Gerry (00:46:45)**
Hopefully soon.

**Ramy (00:46:45)**
Absolutely, man.

**Gerry (00:46:46)**
We’ll do that again.

**Ramy (00:46:46)**
I’m always down.

**Ramy (00:46:47)**
And we’ll

**Gerry (00:46:47)**
see you guys next time.

**Gerry (00:46:49)**
Peace.