This is how you can get to black belt level

Summary

In this insightful script, the speaker, likely a martial arts instructor, discusses mental strategies for dealing with injuries in Brazilian Jiu-Jitsu (BJJ). He emphasizes the importance of gradual submission application in practice to prevent catastrophic injuries. The speaker also shares his philosophy on maintaining a consistent training routine adaptable to injuries, incorporating technique practice, physical conditioning, and rehabilitation exercises. He stresses respecting pain levels and provides a personal anecdote about recovering from a severe back injury using traditional wrestling techniques, advocating for a balanced approach to strength training and conditioning to avoid muscle loss and further injury.

Takeaways

• 🤕 The importance of gradual application of submissions in BJJ to avoid injuries, emphasizing the need for safety and etiquette in practice.
• 🏆 The significance of categorizing injuries as preventable or catastrophic to mentally deal with them and to improve training practices.
• 📚 The role of routine in achieving goals, highlighting the discipline and consistency required for success in martial arts and life.
• 🛡️ Applying the 'pain rule' during training to prevent exacerbating injuries and to ensure a safe and effective practice environment.
• 🏋️‍♂️ The strategy of focusing on technique and conditioning exercises when injured to maintain progress without compromising recovery.
• 🧘‍♂️ The benefits of using stability balls for low-impact, balance-focused workouts that are gentle on the joints and muscles.
• 💪 The necessity of balancing strength training and conditioning to maintain muscle mass and prevent injuries in combat sports.
• 🎯 The concept of designing a routine that adapts to one's physical condition, ensuring continuous progress towards goals despite setbacks.
• 🛠️ The value of traditional and time-tested training methods and tools over gimmicky, short-lived fitness trends.
• 🧘‍♀️ The incorporation of ancient practices and traditional remedies in maintaining spine health, especially relevant for athletes.
• 🔄 The idea of continuous learning and adaptation in training routines, ensuring they are always aligned with one's goals and current capabilities.

Q & A

How did the speaker break their shin bone while practicing BJJ?

The exact mechanism of the injury is not detailed in the script, but it is suggested that it might have been a rare and catastrophic event, possibly involving a fall or an extreme application of a submission hold.

What is the speaker's advice on applying submissions in the practice room?

The speaker advises to apply submission pressure gradually, never going from zero to 60, and to give the training partner plenty of time to tap or escape. This is considered good etiquette and a safety measure in the practice room.

Why does the speaker emphasize the importance of a routine?

The speaker emphasizes the importance of a routine because it helps to consistently work towards a goal, maintain habits, and adapt training to accommodate injuries or changes in physical condition.

What is the 'pain rule' mentioned by the speaker?

The 'pain rule' states that a person should not tolerate more than a 7 out of 10 on the pain scale during practice. If pain reaches this level, it is time to stop the activity to prevent worsening the injury.

How does the speaker suggest dealing with injuries in terms of training?

The speaker suggests continuing with technique training and physical conditioning exercises that do not exacerbate the injury, and to always respect the pain rule to avoid turning a minor issue into a chronic problem.

What is the speaker's opinion on the use of gimmicky training equipment?

The speaker does not favor gimmicky training equipment, preferring methods and tools that have stood the test of time, are used at the highest levels of sport, and are likely to remain relevant in the future.

How does the speaker categorize preventable and non-preventable injuries?

The speaker categorizes injuries as preventable if they occur due to improper training techniques or lack of safety precautions. Non-preventable injuries, which the speaker suggests are about 2%, are those that could not have been avoided regardless of actions taken, such as being hit by a bus while on the sidewalk.

What is the significance of the 'strong and stable' exercises mentioned by the speaker?

The 'strong and stable' exercises are routines designed to build strength and stability in various parts of the body, such as the shoulders and back, and can be particularly useful for rehabilitation and injury prevention.

How does the speaker describe the importance of enjoying the training process?

The speaker describes the importance of enjoying the training process as crucial for maintaining motivation, preventing burnout, and ensuring that training is not seen as a chore but as a source of enjoyment and fulfillment.

What is the speaker's view on the role of traditional remedies and techniques in injury recovery?

The speaker views traditional remedies and techniques, such as those used in wrestling or passed down through generations in gymnastics, yoga, and ballet, as valuable and effective methods for injury recovery and prevention.

Outlines

00:00

🤕 Dealing with Injuries in BJJ: A Focus on Safety and Etiquette

The speaker discusses the mental and physical aspects of dealing with injuries in Brazilian Jiu-Jitsu (BJJ), using the example of a shin bone injury. They emphasize the importance of gradual application of submissions in training to prevent catastrophic injuries and advocate for proper etiquette in the practice room. The speaker also provides advice on how to continue training safely with injuries, suggesting that practitioners should always apply submission pressure gradually, continue to train with technique even when injured, and maintain a routine that adapts to their physical condition. They stress the importance of categorizing injuries as preventable or not, and how to mentally deal with them by focusing on what can be controlled in training environments.

05:01

🏋️‍♂️ Injury Management and Routine Adaptation for Athletes

This paragraph focuses on strategies for managing injuries while maintaining a consistent training routine. The speaker introduces the 'pain rule,' which dictates that training should not exceed a certain pain threshold to prevent exacerbating injuries. They advocate for a balance between technique practice, physical conditioning, and rolling in BJJ, adapting the routine based on the level of pain or discomfort experienced. The importance of maintaining habits and routines even when injured is highlighted, with the speaker sharing their personal experiences and routines as examples. The paragraph concludes with advice on designing a routine that supports the athlete's goals while being flexible enough to accommodate injuries.

10:03

🧘‍♂️ The Role of Technique and Conditioning in Injury Recovery

The speaker discusses the importance of technique and conditioning in the recovery process from injuries. They argue that continuing to practice technique daily is crucial, even when injured, and that physical conditioning should be emphasized during injury recovery. The paragraph also touches on the balance between strength training and conditioning for combat athletes, suggesting that when injured, conditioning should be prioritized to prevent muscle loss, which can lead to further injury. The speaker shares personal anecdotes and emphasizes the need for a routine that is goal-oriented and adaptable to the individual's physical state, including pain levels.

15:03

💪 Designing and Executing Effective Training Routines

In this paragraph, the speaker stresses the importance of designing a training routine that not only helps achieve one's goals but also prevents injuries. They discuss the concept of periodization, suggesting a routine that includes three weeks of intense training followed by one week of lighter training, which includes activities like technique practice and stability ball exercises. The speaker also shares their views on various training tools and methods, advocating for those that have stood the test of time and have been used at the highest levels of sport. They conclude by emphasizing the need to respect pain levels and to adapt training accordingly, highlighting the importance of both designing and executing a routine effectively.

20:05

🌐 Traditional Remedies and Techniques for Spine Care

The speaker shares their experience with a thoracic spine injury and how they used traditional wrestling techniques, such as the neck lever, to recover. They express skepticism about the medical industry's focus on expensive treatments over simple, cost-effective solutions. The paragraph discusses the importance of spine decompression and maintaining proper posture, drawing parallels with ancient arts like gymnastics, yoga, and ballet. The speaker also reflects on their experiences training in third-world countries, where they observed effective traditional remedies being used for injury recovery. They conclude by advocating for knowledge of traditional techniques and the importance of spine health in combat sports.

🧘‍♀️ The Importance of Spine Health in Combat Sports

This paragraph emphasizes the critical role of spine health for athletes in combat sports. The speaker discusses techniques for maintaining a neutral spine and decompressing the spine, which are essential for preventing injuries and maintaining overall health. They highlight the importance of learning and applying these techniques to ensure longevity in one's athletic career, especially in contact sports where the risk of spinal injuries is high.

Keywords

💡Injuries

Injuries are physical damages or traumas to the body that occur from accidents or sports activities like Brazilian Jiu-Jitsu (BJJ) mentioned in the script. The video discusses mental coping mechanisms and practical advice for dealing with injuries, such as the importance of gradual application of submission techniques to prevent injury during practice.

💡Shin Bone

The shin bone, or tibia, is a large bone in the lower leg that connects the knee to the ankle. The script mentions a rare injury of the shin bone during BJJ, emphasizing the unusualness of such an event and the need for proper technique to avoid such injuries.

💡BJJ (Brazilian Jiu-Jitsu)

BJJ is a martial art and combat sport that focuses on ground fighting and submission holds. The script uses BJJ as a context to discuss injuries, training practices, and the importance of gradual application of techniques to ensure safety during training.

💡Submission

In martial arts, a submission is a type of technique used to force an opponent to submit due to pain or danger of injury. The video emphasizes the need for practitioners to apply submissions gradually during practice to prevent injuries, contrasting it with the intensity allowed in competition.

💡Etiquette

Etiquette in the context of martial arts refers to the code of conduct and behavior expected from practitioners. The script discusses bad etiquette in practice rooms, such as applying submissions too abruptly, which can lead to injuries.

💡Leg Locks

Leg locks are submission techniques in BJJ that target an opponent's leg joints. The video script explains the importance of treating leg locks as part of a chain of maneuvers rather than as an end in themselves, to improve grappling skills.

💡Catastrophic Injuries

Catastrophic injuries are severe and often unexpected injuries that are not typically preventable. The script categorizes certain types of injuries as catastrophic, suggesting that they are rare and not the fault of the individual, using the example of a shin bone injury during BJJ.

💡Prehab and Rehab

Prehab refers to preventive exercises to avoid injuries, while rehab refers to rehabilitation exercises to recover from injuries. The script suggests that categorizing injuries as preventable or not can help in dealing with them mentally and highlights the importance of prehab and rehab in a martial artist's routine.

💡Routine

A routine is a regular sequence of activities or a fixed program followed regularly. The video emphasizes the importance of having a routine that supports goals and can be adapted to injuries, using George St-Pierre as an example of a disciplined routine-oriented individual.

💡Pain Rule

The pain rule, as discussed in the script, is a guideline for athletes to avoid excessive pain during training. It suggests that pain levels should not exceed a certain threshold during practice to prevent turning minor issues into chronic problems, with the example of a shoulder tweak used to illustrate the concept.

💡Technique

Technique in martial arts refers to the specific methods and movements used in practice. The script underlines the importance of focusing on technique during training, especially when dealing with injuries, as a way to maintain skills and avoid exacerbating physical issues.

Highlights

Mental approach to dealing with injuries in sports, emphasizing gradual application of submissions in practice to prevent injuries.

The importance of proper etiquette in training rooms to ensure safety and prevent catastrophic injuries.

Strategies for grappling, such as continuing from the position of a failed submission to work on second effort maneuvers.

The concept of categorizing injuries as preventable or not, and dealing with them mentally based on this categorization.

The necessity of maintaining a routine and adapting it to injuries to continue progress without halting training.

The 'pain rule' in training, defining maximum pain tolerance levels and when to stop training to prevent chronic issues.

The role of technique practice in daily training, even when dealing with injuries, to maintain and improve skills.

The value of physical conditioning when not feeling optimal for rolling, as a way to stay active without aggravating injuries.

The significance of routine in achieving goals, and the discipline required to stick to a routine for success.

Periodization in training, balancing intense training with relaxed weeks to avoid burnout and ensure consistent progress.

The benefits of using a stability ball for off-week training, promoting balance and stability without causing soreness.

The importance of respecting pain levels and seeking physiotherapy or self-treatment when pain is severe.

The anecdote of Mike Tyson claiming to have fought with a broken spine, highlighting the resilience of athletes.

The use of traditional wrestling tricks and remedies for spinal decompression, an alternative to medical treatments.

The story of overcoming a herniated disc in the thoracic spine using a neck lever, showcasing unconventional recovery methods.

The importance of learning from traditional arts and sports for maintaining proper posture and spinal health in combat sports.

The advice on designing a routine that accommodates for both good days and injuries, ensuring continuous progress towards goals.

Transcripts

for us how do you and GSP deal mentally

with injuries nine months ago I broke my

shin bone

in BJJ that's from vandelay Silva

vandely how do you break your shin bone

doing BJJ like I've seen every injury in

the book

I I hate to say but I would like to know

exactly like I don't want you I don't

want to make you relive this but how did

you break your shin

doing Jiu Jitsu that's really odd your

shin bone like this bone right here like

the Muay Thai bone where we kicked

that's that's a really rare injury now

I'll tell you that's probably what we

categorize as catastrophic you must have

had a fall

no it's for sure I hope it's not from a

submission I mean they'll be they'll be

absurd the person applying the

submission was like really going all out

here guys whenever you apply submissions

in the practice room

always go gradual I always tell my

students never go zero to 60 and try to

sub the guy in a second no no that's for

tournament competition that's fine you

could do that in tournament in a

tournament you see an arm bar you jump

on it you go from zero to sixty

that's competition it's allowed there's

no rule against it

in the practice room this is bad

etiquette this is bad bad etiquette if I

see somebody do that in the practice

room I immediately

talk to them I give them a warning tell

me you can't do that explain to them I

often mentioned it before class before

we start rolling I always tell students

you know a few times a year I mention it

the safety rules in the gym and one of

them is always apply submission pressure

gradually give the guy you're grappling

with or girl plenty of time to tap

and or Escape it's okay if they escape

me when I do a sub I continue I don't I

don't start all over let's say for

instance I get an arm bar and I apply it

gradually and the armoire is done you

don't need to release reset start back

in a neutral position no just keep

flowing as if you missed the arm bar

especially with leg locks okay leg locks

oftentimes fail they're slippery okay

even if I even if I tap to a leg lock

let's continue from this exact position

as if I had escaped why because you're

going into your second effort maneuver

leglocks should lead always to sweep

attempts

or another leg entry or another upper

body attack it has to it I have to chain

wrestle

you'll be more confident at going for

leg locks if you train this way because

you're always

failing quote

even when you score even when you score

you're going to your second effort

Maneuvers think about it if every time

you do a leg lock

you tap the guy you you stop okay

obviously release the pressure

and then you pretend as if like your

part your partner got out of the leg

lock now you're going into your

follow-up Maneuvers guess what

your leg lock game is going to get so

much stronger now

Amanda I don't know how you hurt your

shinball but it sounds to me like you

must have like had a fall or that's

catastrophe two percent of injuries it's

catastrophe meaning they're not

preventable okay if I'm walking down the

street and I can hit by a bus and it

wasn't my fault I was on the sidewalk in

the bus shelter and the guy driving the

bus you know his wife left him uh his

stocks dropped and you know he doesn't

see any reason for a living and just

plows through the bus station

this is maybe not the best example but

that's catastrophe I couldn't have

avoided it because it had nothing to do

with my rehab prehab Fitness levels Etc

however

if it's for instance I was rolling with

somebody and they went 0-16 cranked my

leg that's that was preventable you have

to always categorize injuries were they

preventable were they not preventable

if they were preventable

it's on you if they were not preventable

that's two percent of injuries as Kelly

Starrett says okay that's not my

percentage Kelly starred PhD

physiotherapy says look two percent of

injuries are not

avoidable

if it's not a two percent

then how how could you have avoided it

that's number one that's how you deal

with it mentally okay practice for room

should feel safe that's number one okay

you know always tell the guys in the gym

look at George it's such a shining

example the man's in his 40s he still

trains every day he's rarely rarely ever

injured rarely one there's proper rooms

in the practice room proper rules in the

practice room

sometimes I go train

with certain people I'm like

it's insane they're they're training

philosophy is insane like they're just

going to fight they're fighting they're

clawing at each other it's like no

wonder

this club is not matured as it could

have because who can fight like this

every single day

practice should be enjoyable it should

be relaxed it should be fun should be

competitive to a certain degree yes I

get it of course but it shouldn't be

barbaric it shouldn't be a fight I

should want to go to train every day you

should you should have a great joy when

you walk into the practice room it's

time for enjoyment it's time for feeling

good it's time for practice as we warm

up we get more and more intense as

as were

more experienced we our practices become

more intense

that's how you do it

another very important strategy is to

always do technique okay so whenever you

go to practice room of course you do

technique but don't always necessarily

roll

okay if let's say for instance you

tweaked your shoulder

your shoulder I talk about this in all

the

strong and stable for life videos okay

always respect the pain rule I'm gonna

go over the pain rule here because it's

so important

what's the pain rule okay when you're

training

if 10 is excruciating pain

and one is

you know you you step down you stepped

on a little tiny Pebble and you barely

felt it

seven is the maximum level of pain we

tolerate ever in practice so for

instance

if I tweak my shoulder

and it's a 4 out of 10.

on the Pain Scale

if I'm trading I'm doing technique and

as I'm doing technique I feel it's still

a fourth it hasn't moved to five okay

I'm gonna warm up and I'm gonna do

technique and then I'm Gonna Roll when

I'm rolling I'm noticing it's going to a

five

I'll keep rolling then I'm rolling

around two three I'm feeling it's 5.5

it's time to stop it's getting worse on

the scale stop you're gonna turn this

little problem into a major chronic

problem stop

the next day I come in you know what

it's a 4.5 it went from 4 to 4.5 stop

We're not gonna let this go any further

what are we gonna do well we're gonna do

technique that's why I never say no to

technique technique it's rare unless

you're on a 9 on 10 on the Pain Scale

skip technique okay but that's the only

time you skip technique I should say

if I come in the practice room I'm a 4.5

I'm a 5 today the Ping's a bit worse the

muscle is a little tighter the joint is

a little bit more inflamed

well guess what I'm gonna do the

technique portion of the class and then

I'm gonna do physical conditioning I

might do abs I might do some shoulder

work I might do some rotator cuff

elastic work I'll do my strong and

stable shoulders life routine

I'll watch practice but I won't engage

in physical rolling I'll just do the

technique portion

think about that if you always do

technique

and you roll only when you feel good and

you do conditioning when you don't feel

as good

think about what kind of athlete you'll

become you become super technical that's

number one two you're you're building a

habit some people when they have an

injury they say oh I'm gonna skip the

gym today all together no bad idea

you're breaking your habit

you're making time now for extra

curricular activities and those are

going to make your they're going to

reinvent your schedule I never break my

schedule my schedule is

if you ever met George St Pierre

and myself he's a man of routine he's a

man of routine George is the most

diligently routine oriented person one

of the most diligent diligently routine

oriented persons I've ever met John

Daniel are all successful people are

like this all of them

they think hey what do I want to do in

life what what goal do I want

and then they create a routine the whole

routine is based on getting to that goal

you know it's funny because some people

tell me oh you know I want to become a

black belt then I tell them okay what'd

you do today I woke up I went to the

mall

I went for a swim with my friends

uh then I went to this restaurant then I

went to work I did some work on the

computer and then you know I watched one

of your videos for 20 minutes I'm like

that guy's not on that's not a routine

for somebody who wants to come become a

black belt if that's your goal you got

to change this entire routine

ask yourself I want you guys to look at

your routine what do you do from Monday

to Sunday

ask yourself if this person keeps doing

this routine where is he going in life

okay now in George's routine he has his

rehab he goes to a physio every Monday I

know everything about a schedule Monday

he's at the physio

he does his sled pulling he does his he

does his physio work then he does the

sled pulling then he does Jiu Jitsu and

wrestling then after at night he rests

he does his Fitness routine at night you

know he's like

little exercises just kind of not

nothing heavy that day but just like

auxiliary exercises he has a routine

your routine

should be adaptable to your injuries if

I have an injury my routine shifts

through this I already know what I'm

gonna do I don't need to wait till I

have an injury to plan what I'm gonna do

okay now on strong and stable needs for

life I tell you guys how to plan your

your schedule when should you when

should you do weights how often how many

reps

and then when should you do stability

ball the stability ball is the fourth

week why because there's weeks where I

trained less

less intense why you can't train hard

all the time you're gonna get injured

you're going to get burned out you're

going to feel fatigued progress is

actually gonna slow down okay so you

wanna have basic guideline okay the

simplest periodization routine which is

also not not because it's simple it's

not good I think it's probably even the

best

three weeks

of intense training with one week of

relaxed training now relaxed training

would look like

doing technique

rolling one round floor rolling not even

rolling is okay I like to drill

sometimes like I do like Dynamic drills

and then I'll do stability but stability

ball is the best

on the off week on the week when you

want to take it easy why

it's more of a

a game you play with your body you're

teaching your body to balance itself it

builds very very strong and stable

muscles it's extremely soft on the

joints you won't be sore guys if you

work out with stability ball you'll

notice you don't get sore that's one one

major reason why I love to use and

incorporate the stability ball I believe

in every tool is every tool is good

weights are good aerodyne machine is

good raw machine is good pull-ups rope

training is good almost everything is

good I just don't like gimmicks I don't

like gimmicky stuff what's gimmicky

stuff it hasn't been around for long and

I don't think it's going to be here in

the future why

somebody invented a fun new way to do

something and it's just fun so people

are doing it but they quickly get bored

and you won't see that in the future

that's the kind of stuff I don't like to

touch

okay I don't find it to be serious

training I like to do something that has

been done for many many years they use

it at highest level Sports Olympics

Olympic athletes use it and also if you

ask me is it gonna be here in 20 years

from now and I would say if I

confidently say yes to me that that's a

good exercise okay so I believe

kettlebell I've been doing kettlebell

for over 20 years I think in the next 20

years it's still going to be here

your routine should be designed in

achieving your goal and preventing

injury

when I have when I tweak my back or I

tweak my shoulder I do technique every

day

then after that I'll do my rehab I'll do

my rehab exercise I'll address the

problem okay I'll do my strong and

stable back if I tweak my back the next

day I'm doing my strong with stable back

exercises routine

a combat athlete is always juggling two

things should I do strength training or

conditioning or should I do my martial

arts should I be specific well it's a

balancing Balancing Act between the two

I believe you have to do both of course

but when I'm injured that's when I

emphasize conditioning I'm going to work

my neck I'm going to work my shoulders

I'm going to work my chest muscles don't

forget especially Jiu Jitsu it's a

catabolic sport if you do it too long

without any lifting

you're gonna get skinny and scrawny

you're going to lose muscle we don't

want to lose muscle losing muscle leads

to injury okay now I I don't know how

you hurt your I'm really curious

actually

um

but I I highly doubt it was a submission

I mean breaking a shin bone over the

submission it makes no sense so I would

tell you guys look at your routine where

is this routine leading you redesign it

make it so that when you're injured or

when you're feeling good that routine is

still funneling you towards your goal

fifty percent of your success is

designing the routine the other 50 is

executing the routine actually doing it

yeah you could design the best routine

that's going to make you a PhD and a

black belt all in a short period of time

yeah but did you actually do it okay so

design your routine

think think about the goal you have

design a perfect routine with the assets

you have don't tell me oh coach I don't

have the assets to reach my goal no no

no

with whatever assets you have

design a routine that points you in the

direction towards your goal

and then execute it

okay guys that's my advice from my

friend vandali Silva that's how

we do it okay we design a routine that

even when we're injured the training

never stops the mission is still the

same we still know where the north north

star is and we accommodate our training

towards how our body feels that day and

also the pain rule all respect always

respect the pain will never let pain go

past seven never

if pain is past seven I recommend that

you consider seeing a physio or unless

you have the strong and stable uh

collection you could do it yourself like

I never go see physio I never go see

physio I've seen the physio once in the

last 10 years why George begged me

simply right back he's like I I broke a

vertebrae in my back I'm reminded of the

words of Mike Tyson me and my son were

laughing yesterday about it uh Mike

Tyson says the doctor says I broke my

back spinal in case I haven't heard that

that iconic uh post fight interview from

Mike Tyson let me see if I can find it

here he according to him

he broke he fought with a broken spine

Mike Tyson

I'm sure there's a video about it

broke my back spinal

it was one of the most ludicrous things

a man could say after a fight hold on

let me get let me get it you guys have

to hear this hold on a second this is

awesome

this is awesome listen to this okay I

was a kid watching this he had brutally

knocked out somebody I can't remember

which fight it was

and then he was claiming look my back

was broken I almost didn't do this fight

my back was broken and the doctor

I told him that he had a probably a

herniated disc or something you know

something in his spine listen to Mike

Tyson's post fight interview

a day with my 20 pound weight and one

day I kept losing

he said um

were you really sick this week I love

Mike Tyson's diagnosis did you guys hear

that

I broke my back what do you mean like

how did you break spinal

that's the that's that's like that's all

the information he needs I broke my back

what do you mean doc explain to me give

me the details spinal that's his answer

spinal anyways so I broke my back I

broke a vertebrae in my back spinal and

I went to see the Physio and yeah it

helped relieve pain but guys I'm telling

you I'm not gonna go over it again

because I did a whole episode on it but

I used the neck lever thing something

I'm gonna add to strong and stable neck

even though

only one percent of you are getting

Idiot still I'm gonna put it because I

was in my pain was not only

over seven my pain levels were at I

would say 9.9 it was excruciating pain

that I had

one of my students is a orthopedic

surgeon he's like oh it's going to take

months to come back from this I was back

on the mats rolling three weeks later no

joke why I used the old wrestling trick

where they use like a neck lever okay

I'm gonna add it to strong and stable

neck I'm gonna add it hopefully in the

next coming month or so

because herniated disc in this in the

thoracic spine is only one percent of

cases it's very very rare but still if

somebody's going through the pain that I

went through I want them to have it as

strong and stable neck I want I want it

to be a complete program and I'm

explaining the video when to use it

because decompressing

the thoracic spine is a little bit

difficult actually it's quite difficult

if you ever herniated disc guys I'm back

on the mat rolling feeling good no pain

my pain is at zero I have no pain in my

thoracic spine it's incredible but I was

told it's a long road but you're gonna

and the only reason why doctors don't

know about the neck lever

is because it costs 40 bucks you get it

on eBay it's super cheap

you go to the doctor they're gonna do a

surgery they're going to give you an MRI

they're going to make 40 50k why on

Earth would they study why on Earth

would they do a research and a study on

a neck lever on the I call it the

mechanic neck elevator neck stretcher

whatever you want to call it why on

Earth would that thing we'd only make 40

bucks

wrestlers have been using this kind of

technique for thousands of years they

used to do it with a

by pulling each other's necks manually

okay don't forget wrestling is an old

sport the Egyptians wrestled you'd lie

down on your back and they pull your

neck manually they just create positive

positive tension on your neck

and that will counterbalance the but I

think a lot of a human pulling on your

neck you'd have to do it for hours like

it's it's not as strong as the lever the

lever uses gears it's way stronger I

would stay in it for about half an hour

at a time

I built my tolerance up to about half an

hour because I start with five ten

minutes 15 minutes and I was at 30

minutes and then I was just doing it

30 minutes cumulative okay so I was

doing like three times a day for 10

minutes and then once in a while I would

do one time a day 30 minutes I felt I

felt comfortable in it

and that completely decompressed my

spine okay so there's a lot to know

about taking care of your spine old

wrestling tricks traditional

uh remedies that have been passed down

from one generation of wrestlers to the

other if you've ever trained in a third

world country guys I've trained in third

world countries I'll tell you something

they don't have fancy it's funny

they're so tough man like I have

students they tweak their knee they're

like oh I'm gonna go get an MRI it's

like dude you don't need an MRI oh I

have a little tweak in my shoulder I'm

gonna take three weeks off and go to the

doctors and wait and I hear it and we're

in a socialist country so if you want

the doctor to see your shoulder

it's gonna take months before you get an

MRI like we're talking about months and

months it's like it's not the right way

to go about it they don't do it that way

in third world countries they produce

the best athletes and they don't do it

that way they do their own special

remedies that's why if you look at

strong and stable back I talk about that

in the beginning of the video I talk

about look

how did how do gymnastics yoga ballet

dancers how do they keep their spine

decompressed these are ancient Arts they

pass down a tradition like if you look

at Saint Pierre his posture is so

incredible he learned that from Karate

he did not learn that from a

physiotherapist he did not learn that

from a you know hurting his back one day

and then going seeing a physio he has a

natural posture because in karate if

you're not in correct posture they come

around with a stick and they they whack

you you know they whack your Limb and

they tell you straighten this part

straight in that part it's it's the core

of their sport having proper posture

aligned with is key and then

decompression I teach you how to

decompress your spine like how to keep

your spine neutral these are very

important key elements uh to having

proper proper Health in Combat Sports