Fight Science Made Simple

 What is going on? Welcome to episode six of the Fight Science Made Simple podcast. I am your host, coach Adam Snyder. I am a lifelong martial artist. I'm an active MMA fighter and I'm a performance and recovery coach. If you're new here, welcome. I release weekly episodes every Monday for now. We'll see in the future.
And on this podcast, like the title implies, we take complicated fight science topics and we make them simple, and then I turn them into simple, easy, actionable steps that you can take today and start implementing into your training. I specialize in strength conditioning, nutrition. Recovery and mindset work for fighters.
Everything you need to train harder, recover faster, and stay on the mat for life. And that's what I've dedicated my life to. I love the fight game. I've been in the fight game forever and so with this podcast, I, I have a couple intentions. The first is I recognize how challenging. It is to really succeed in this sport, and there's so much misinformation out there.
I just wanna create a resource that's simple, easy to understand, and that you can trust so you can maybe find a little bit more success in this game. The second intention is that this is a lonely sport, and I've been really fortunate. To have incredible teams and be a part of amazing gyms my entire life, but I recognize a lot of you don't have that.
And I want to create a community of like-minded martial arts, like-minded fighters, like-minded individuals where we can grow and evolve together. And the third and final intention, third reason I make this podcast is that we also offer coaching. And I recognize that our coaching isn't for everybody. And so I wanna help as much as I can with three free information.
And my hope is that when the day comes where you are ready to invest in a coach, hopefully you vibe with me and what we're doing here at the Fight Science Collective and our coaching might be a good option for you. If not, that's totally cool. I hope you get a ton out of this free content. Um, and at the very least, if you want to support our mission and help spread fight science to more fighters and martial artists around the world, then the best thing that you can do is.
Support this podcast. So if you don't already follow the podcast, why don't you give it a follow? That'd be pretty cool. And you can also send it, share it to friends, to training partners to teammates, or anybody else that you believe can benefit from the information that we're breaking down here. It means a lot to me, and it will also just make this sport a better place for all of us to be successful and together.
Which is what we're here to do. So without further ado, let's jump into episode six of the Fight Science Made Simple Podcast. Today we are talking about a really important topic. We're talking about injuries. More specifically, we're talking about injury. Prevention and what most fighters get wrong when it comes to their injury prevention.
So the flow of today's podcast, we're gonna talk about what actually causes injuries. Then we're gonna talk about what most fighters get wrong about injury prevention. You're probably doing it. And the final thing. That we're gonna talk about is the best strategy that you can start implementing today to not only prevent injuries, but bounce back faster from injuries when they do happen.
Because let's be real. I'm not gonna sit here and tell you that you're never gonna get injured again. 'cause that's just not realistic. We do combat sports. They're fucking hard on the body. You are going to experience injuries. It's just a part of the sport. But with the right injury prevention pro protocols, wow, I completely.
Brain fire there. The right injury prevention protocols, not only will you get injured less, but you'll also be able to bounce back from injury quicker. Now, I just wanna preface, I'm not a doctor or a medical professional, and so if you are struggling with an injury or think you're struggling with an injury, then always get checked out by our doctor first.
Get medical advice first. This is going to be really helpful and I know this is gonna be really helpful because. A, I've been doing this with fighters, martial artists, combat athletes for six, seven years now. And I've also been using the exact same principles that we're gonna talk about today on myself.
I've helped pro fighters that have been struggling with injuries I've had to pull out of fights and have lost fights because of injuries, go up, weight classes, win more, and get injured less. And then for me, specifically using the strategy that we're gonna talk about in today's podcast, I, uh. I actually tore my ACL back in May of this year, so it's just about five months.
It's November now. I tore my ACL complete tear, so no ACL. It's, it's gone and because of the strategies that we implemented today that I'm gonna talk about, I was able to avoid surgery. So I did not need to get surgery. I was training just a week or two after I tore my ACL and in less than six months, I'm currently back to full sparring and full grappling and looking to take a fight in the next two to three months.
All because of the strategies that I'm going to teach. So this shit works. So if you're excited, let's strap in. If you're someone that's struggling with injury or just wants to do everything that you can to create longevity and prevent injury, this is gonna be the podcast for you. All right, let's get it.
So the first thing that we're gonna talk about, we're gonna talk about what actually causes an injury. 'cause I'm a big believer that we have to understand. The what and the why before we get into the how to do things. So what causes injuries? The simplest way to explain is that an injury happens when your body experiences a level of stress that it can't handle, that it's not used to, that it's not adapted to, and because it gets too much stress, whether it's on a joint or a bone or a tendon or a ligament, it breaks or snaps or tears.
And so. An example of this could be an acute injury. An immediate injury like you get kicked really fucking hard on the arm and you block wrong. Or maybe you just have one arm out or it just hits at the wrong angle, and that blunt trauma of force causes your arm bone to break and snap Your bone was not used to that level of force, and so it broke.
It's an acute injury that one. Moment of trauma caused the injury to happen. Another example of an injury is a chronic injury where an area experiences a repeated level of stress over weeks or months or years, and eventually that area gets injured. So that could be like a stress fracture where maybe your shins are just taking repeated, repeated, repeated damage and they're not strong enough from handling.
To handle that stress over time and instead of adapting, 'cause maybe you're not recovering the right way, you're just putting too much stress on your body, then that shin breaks and you experience a stress fracture. Right? Fractures obviously aren't the only injuries. We have tears. We have contusions. Um, we have strains and sprains and lacerations.
We're not going to get into every classification of injury. That can be another podcast. It's just important to understand. We have acute injuries, injuries that happen immediately on the spot, and then we have chronic injuries, injuries that occur from a long duration of exposure to a certain amount of stress.
So that's what causes injuries and in fighting and in combat sports. Your body goes through a lot of stress, through a lot of different ranges of motion, a lot of different forces, a lot of angles, a lot of different vectors of velocity and speed that impacts your body. And so, we'll, we'll talk about this later.
Your body has to build a large level of durability to really be resilient against injury. Okay? So that's what causes injury. It's important to know now that we have that. Out of the way. Let's talk about what most fighters get wrong when it comes to their injury prevention. Most fighters when they start to experience an injury or they do experience an injury, or they're just feeling some kind of pain or discomfort in general, they, they do a handful of things.
Typically, they take time off. And they rest. Then they prioritize more passive modalities of recovery. Things like soft tissue work, like foam rolling or cold exposure, like cold plunges, heat exposure, like saunas. Maybe they'll get a massage, see a chiropractor, get some dry needling, maybe see a physical therapist.
And I'm not Antipas recovery, I think. When used at the right time and the right dosages, passive recovery can be. Very helpful. But what's dangerous with passive recovery is that most fighters think all they need are these passive modalities to prevent injuries or bounce back from injuries. I, I can't tell you how many times I overhear a fighter or a grappler or a martial artist complaining about their.
Array of injuries that they're struggling with. Bumps, bang ups, pain. This is bothering me. I'm gonna put a brace on here. And they think, oh, I just need to see a chiropractor. I just need to stretch more. And. You know, it's not their fault. It's not your fault that you think this is how you prevent or even recover from injuries.
It's, it's what you're taught. But most fighters get stuck in this cycle. We call it the injury cycle of the fight science collective, where they start to feel some kind of discomfort or pain, or maybe it's even a little bit more serious of an injury. And so they take some time off. They resort to these passive modalities, massage, soft tissue work, cold therapy, chiropractors, things like this.
They start to feel better. They get back on the mats, they start training, and they're good for maybe a week, maybe a couple months, and then that same pain starts to come back and bother them again. And the reason this happens, the reason they're stuck in the cycle, and by the way, every time that you go through the cycle, the injury comes back a little bit more, a little bit more.
It takes a little bit longer to be able to get back. And hopefully this doesn't happen for a lot of people. A more catastrophic injury occurs that takes them off for a really long time, and it doesn't just impact you physically, but it. Fucks up your mindset too. I know the, the mental side of injuries are more challenging than the physical side of injuries, but the reason this injury cycle happens is because passive modalities and rest, they just treat symptoms.
They don't treat the actual root cause of what's causing the injury. And so if all you're doing is resting foam rolling, getting a massage, getting acupuncture and dry needling. The symptoms that you're experiencing of pain are going away. And so it gives you the illusion that you're healed when in reality the symptom is just gone, but what's causing the injury hasn't been fixed.
And if we go back to the first part of this podcast, well, what causes an injury? Well, it's when your body is undergoing more stress than it can handle. And so it breaks. And so if we know that. Just using passive modalities and just resting doesn't train your body to be more durable against that level of stress.
If anything, it's making you weaker against that level of stress because you're not building any armor against what's causing the injury. And eventually what happens is that injury gets worse and it breaks, and this is the injury cycle that so many fighters get, get caught in. And it's so hard for, for so many of us to get out of that mindset 'cause it's so ingrained in the culture.
Just rub some tiger mom on it. Just ice it. Just take some time off. And yes, those things are important and you need to do those things, but they're like the sprinkles on top of your ice cream cone. We need the cone and we need the ice cream first, and then we can add the sprinkles on top. And this isn't.
A podcast on recovery. I actually have a podcast on recovery. Let me check out, let me see what number that is. Um, that is episode three of this podcast. So if you want to go, uh, a little bit deeper of a dive into recovery measures and procedures and protocols, I would finish this podcast and then go check out episode three.
That's gonna be awesome for you. Um, this is gonna be more about preventing injury versus recovery. But the same kind of principles apply. Okay? So we understand what causes injuries, and we understand some of the biggest mistakes fighters make when it comes to injuries. And it's really important that we break this injury cycle.
If you are one of the fighters, and a lot of you're gonna do this, you're just gonna listen to the podcast and you're gonna go back into the old routine because building new habits. Is a challenging thing to do. And once the cycle and whirlwind of life starts, work picks up, family per work picks up, you're back to training.
You gotta take care of the house, whirlwind of life, right? Then you're gonna feel really motivated after this podcast, but you're not gonna have the right systems and the right accountability in place to actually make those changes. Then you're most likely gonna fall back into your old habits. So I encourage you to listen to this so strongly and take it to heart.
And if you don't. And you know, if you know you don't have the skill or the ability to put the right injury prevention plan in place and then hold yourself accountable and be consistent with it, then I strongly suggest you find some help. Whether it's a coach, whether it's accountability partner, if that's someone like me, that's awesome.
If not, find someone that vibes with you. If you know you can't do it yourself, if you can do it yourself. Do it. That's awesome. But we need to break this injury cycle. We can't just keep going into resting and stretching and  going to help you bounce back faster from injuries like I'm doing with my knee  and my ACL.
And so now the burning question, okay, so what's the best thing that I can do to actually prevent injury? And you can start doing this today. It's, it's really, really simple to do. You just have to get strong at the end of the day. More times than not, the reason that you are experiencing repeated injuries, whether they're breaks or strains, or tears or sprains, is because your body just isn't strong enough.
Okay? A, you might not have the mobility. That's part of it, but more cases than not, it's not a mobility problem. It's more of a strength problem, because what happens is when you get strong and you build. True combat sport, fight specific strength. Not only can you produce more force from your body, but your body also is able to absorb more force.
And when you can absorb more force, produce more force, you can move really fast and be really explosive through large ranges of motion. Full ranges of motion. Then these are the stresses. The stressors that cause injury, whether you're getting hit or you're landing or you're getting put in a submission, right?
Rapid force being put on your joints, being put on your bones, being put on your tendons and ligaments. If your body is not durable and used to that level of stress, then it's going to break. And so through proper strength and conditioning what you do in the weight room, this is how you strategically.
Introduce more and more and more levels of stress to the body. And what happens is when you put these levels of stress through your body, you put your body through these level of stress, it becomes more durable, it becomes more resilient. And so when it experiences those levels of stress on the mats in the cage, in the ring.
It won't break, or it's way less likely to break because it's adapted to that level of stress. It's adapted to that level of force, and this is why strengthening conditioning, and not just any strength conditioning, but martial arts specific, strengthening conditioning is so important not just to performance, but to injury prevention.
Most fighters think that strengthening conditioning is just about. Building more cardio, getting more powerful, putting on more muscle, feeling stronger, and those things are important, but the real reason that we do strength and conditioning is to prevent injury. That is the number one role of strength and conditioning in a fighter's routine.
Everything else, the strength, the power, the cardio, the endurance, those things are secondary to injury prevention. That is the most important thing, and that's what most people get wrong. And so look, CrossFit is not strengthening conditioning. Bodybuilding is not strengthening conditioning power lifting is not strengthening conditioning.
Hit circuits are not. Strengthening conditioning, strength and conditioning class at your gym is not strengthening conditioning, following. Whatever program chat, GPT spits out to you is a little bit closer, but it's still not the right kind of strangling conditioning that you need because it's not made for you.
And honestly, there's a little bit of a bias in there, right? Chat, GPT tells you how great you are. You're so smart. Wow. You really thinking now because it wants you to keep using it. Okay, so it's a little bit closer. All right. Just grabbing PDF programs off the internet. Probably isn't the best option for you either because it's generic and it doesn't address your specific weaknesses and your specific needs.
Just like following what champions are doing online or what your coach is telling you to do. It might be a little bit better than random workouts are going to the gym and just machine hopping, but again, you are your own athlete with your own strengths and weaknesses and goals and experience level and schedule and access to equipment.
And so you need a training conditioning plan that. Really tailors to you, tailors to what you need to not only succeed as a martial arts, as a combat athlete, as a fighter, but to also get injured less. Okay. So how do you do this? How do we determine what the best strength and conditioning plan would be?
Well, the first thing that we need to do is identify your weakest links. We have to know. What specifically is maybe causing the injury, or what area are you potentially at risk at to get injured and at the Fight Science Collective, we do this through what we call a system diagnostics. Just really simple, easy testing that we put our clients through in the first week of their program.
We test their strength, their power. Their mobility, their endurance, their balance to identify their limiting factors, their weakest links. We know where they're strongest. We know where they're weakest, so then when we put their plan together, you can create and select exercises that are strategically targeting.
Those weak areas and turning them into strengths. Because if those weak areas are not strategically built up, those are the areas that will lead to injury down the line. And so we know that we can create a plan that targets those areas. Right? So if maybe I put. Someone through a max squat test, we're working up to a three to five rep max, squat and A.
They can't squat one and a half times their body weight, and B, they're having a hard time reaching a full range of motion as to grasp in the squat. Then I know that they definitely have a mobility issue that we need to address, and they definitely have a strength issue, whether it's just their ability to.
Recruit those muscles to produce force or it's a confidence and comfortability thing, or it's, it's genuinely a strength thing. Maybe they're just not strong enough, so I know, okay, we need to increase that range of motion. You have to get their hips, their knees, their ankles moving a bit better, create a lot of tension throughout their torso.
Once we really get that movement pattern down, then we can start. Teaching them how to load the bar and working our way up to one and a half, two times their body weight. Now these are just recommendations. There aren't like gold standards for this. Every athlete's a little bit different, but generally, if you can squat one and a half times your body weight, you're in a pretty good place where you're resilient to a lot of injuries.
Now, that's just one example, right? We can test a lot of things like shoulders and pressing power and knee mobility, balance, all of these different areas to really. Intelligently choose what we're going to put into the strengthening conditioning plan with the intention of preventing injury and also increasing performance on the mat.
Right? So once we put a client or you put yourself through a system diagnostics phase, you identify your strengths and your weaknesses, then you can go and you can actually put a plan together and execute on that plan. It's important that when you create a strengthening conditioning program, it is tailored to your schedule.
Alright, your training schedule, your work schedule, your time with your family. General rule of thumb, like off camp, three to four times a week in camp. Two to three times a week. Again, every single athlete is different. Um, we also have to accommodate for like what quality are we focusing on? Are we building muscle?
Are we building strength? Are we building power? This is more of a conditioning focus. Do we just need to focus on mobility? Right? So. The quality is really, really important. 'cause that's going to help guide our exercise selection. What movements are we doing? What's the volume that we're doing reps and sets?
If we're trying to get strong, we probably need lower volume and higher intensity. That's how much weight you're gonna use on the bar. If you're trying to add some muscle or build some endurance, we're probably going to need higher volume and lower intensity. So these are variables that that come into play.
Um, exercise selection, we talked about. Equipment selection is really important. Level beginner, mid intermediate, advanced. These are all factors that we take into account when creating a program. And then once that program is put in place, so, so, so, so, so important. So many fighters don't do this, but there needs to be some level of data tracking, because tracking data shows if what you're doing is actually working or not.
So every set, every rep, every exercise, every session needs to be marked down. It needs to be recorded and then your progress needs to be tracked over time for a couple reasons. A, you can see if you're actually getting better, right? If you have a plan to get stronger in squat and your squat numbers aren't going up, then either you're not pushing yourself enough or.
Your plan's not working and you have to adjust the plan. So having that data is really important also, so you can make adjustments in real time, right? You might have a certain amount of volume and intensity in a program, and it's just wrecking you. You're sore and you're beat up, and you're destroyed all the time because skill training is exhausting too.
And so maybe you're doing too much in the weight room, or maybe you're doing too much off the mats, or maybe your recovery habits are shot Again, episode three of the podcast, check it out and. So then you, you can go and adjust the plan from there. So having this data is so important because. You can't grow what you don't measure, and you're still kind of riding blind if you don't know if what you're doing is working or not.
So tracking that data is so important. Staying consistent with the plan for a couple months to actually see if it's working. A lot of guys and girls will get started with something, do it for a couple weeks, even a month, and then just bail. 'cause they don't see the results fast enough. But it takes. At least three months, as a minimum, three months to actually see if what you're doing is working.
So a lot of these things, uh, take time and so. That's kind of a rough outline of how I would go in creating a strength and conditioning plan, and then we just kind of repeat the cycle from there. So let's say our goal is to build squat strength. We ran a system diagnostics to be able to identify a cool, like my range of motion is trash and then weak as fuck.
Awesome. Now I need to put a custom plan together to get me stronger. 'cause if I don't, I might have a knee injury or a hip injury or an ankle injury. Okay? And probably my punches are soft as shit too. And so I need to get a little bit stronger so I can put a little something behind that and start finishing some motherfuckers.
So then you can put the plan together and start building your strength. In that area, and then you can track the data over time and you can see, cool, I've been doing this for three months and my squat has gone up significantly. I can squat one half times my body weight. Now I've made consistent gains over time.
Amazing. Let's go through another system diagnostics phase. Now let's identify where our weakest thingss are and let's repeat the process with the new body that we have. Obviously, other variables will come up. Maybe you're gonna take a fight. Maybe you're in a fight cycle, maybe you just transitioned out of a fight.
So the phase of your fight cycle is really important. Travel, family, all those things need to be taken into account. But that's a really rough outline of how I would go about creating a stranding conditioning plan. If you're a fighter, martial artist, grappler, that is serious about not just performing at your best, but doing it for a really long time.
Having true longevity on the mats preventing injury, and when and if injuries occur, bouncing back faster from them. Then prioritizing your strength and conditioning the way that you would prioritize your grappling or your striking, or your wrestling or watching film is the best thing that you can do for your career and will separate you from most people in this sport because most people.
Treat strength conditioning as an afterthought or as a nice to have when in reality it is a necessity and the fighters that can realize that it's a necessity earlier in their careers and then take action are the ones that will have more success for longer because the truth is. Most fighters that I end up working with have what we call a rock bottom moment that leads them to working to us because they are reactive instead of proactive.
So maybe they have a catastrophic injury or maybe a weight cut goes bad and they have to pull out of a fight. Or maybe they lose one of the biggest fights of their career and it makes them go back to the drawing board and realize, oh shit. I've been fucking up my off mat habits, or I haven't been doing them right, or I've just been kind of winging it.
And then it leads them to us and we rebuild them back and we get them back on track. But after they've already experienced all of that anguish, anguish, anguish, maybe I'm not an an English major, I get hit a lot, but they experience all of that stress and those, those rock bottom moments where maybe if they were just a little bit more proactive instead of reactive and realize, cool.
Best fighters in the world, the ones that succeed, have strengthening conditioning coaches and prioritize their strengthening conditioning, just like their skill work. And recognize that it's important and don't make excuses like, oh, if's boring, I just wanna be on the mat. Or, oh, I don't have the time to do it.
But they actually figure it out 'cause they recognize how important it is. And if you say, okay, I wanna be a champion. Do what champions do well. They invest in strength and conditioning. Not only will, like I said, it will help you get further in the sport. It will also help you stay in the game longer 'cause you're gonna get injured less and when and if injuries happen, you're gonna bounce back quicker again.
I'm a perfect example of that. Torn ACL in May, looking to fight December. Okay, less than five months already. Sparring and grappling. No surgery. Why? Because of the strengthening conditioning. I've been prioritizing my strength and conditioning for years since, I don't know, 2016. That's a long time. It's almost a decade of prioritizing strength and conditioning.
You do it the right way and you will have more success. On and off the mats. Alright, rough outline. Only so much that I can do in one podcast. But this is really exciting. I have a brand new resource for you that if you want to take the next next steps on putting a strengthening conditioning program together and learning what a strengthening conditioning program for combat sports looks like.
I just wrote a book. It's called the Strength and Conditioning Code, and I'm gonna teach you how to upgrade and bulletproof your body for battle now. Very cool. This book isn't supposed to drop until Thursday at 7:00 AM I'm releasing this book, but for podcast listeners only, you're going to get early access.
So as soon as this podcast is live. Whenever this is in your ears and you listen to the end, there's gonna be a link in the bio, in the bio bio, in the description where you can purchase your copy of the strength and conditioning code. It's only $3. It's so affordable. $3 is nothing, but it's packed with value.
I break down the entire framework that I use to create. Strength and conditioning programs with our fighters. We've worked with guys in the UFC like Lio, ACE and Shane Bergos. We worked with high level pros at all different levels of the game. We've worked with successful amateurs. We worked with a lot of hobbyists as well, hundreds of fighters over the last six years.
In more than 17 countries all around the world. So I have a lot of experience. I've been in this game since I was five years old. My degree is in exercise science. I'm a certified strength conditioning specialist. Quite literally a lifetime of experience in combat sports and performance and recovery science for combat sports, and I've poured it into this book.
It's only $3. I've also recorded an audio book version. So if you're listening to this and you've listened to a lot of these episodes, you probably enjoy spending time with me in this format. And I know that reading it can be hard to find the time to read. Maybe a lot of us aren't readers, and that's okay.
That's why I recorded the audio book version too. So for just $3, you're gonna get the Strength and Conditioning Code book. It's just a digital book that you can download right away. It'll go right to your email and the strength and conditioning code audio book, and you can start listening to it, downloading it, add it to your.
Music playlist, whatever. Um, and it's the length of one of these podcasts. It's so short, but it's gonna be so valuable. I go into a little bit more detail into what your system diagnostics should look like, what variables you need to take into account to building a strengthening conditioning plan. How to test and assess to make sure that you're actually making progress.
Um, and then a lot of pitfalls that people fall into when it comes to their stranding conditioning. So if you're a fighter that. Just wants to be the best possible. You wanna do the sport for a really long time. Maybe you're struggling with injuries, maybe you're struggling with cardio. Maybe you need more power, or you feel okay, but you just wanna make sure that you're leaving no stone unturned or leaving nothing a chance.
This is gonna be a great option for you. It's gonna be a great book for you. Um, also as a bonus, so in the first four days, so until. Really Sunday, uh, at 10:00 PM Eastern Time, there's also going to be a bonus at the Fight Science Collective. We do monthly masterclasses called the Champions Code, where we just go a little bit deeper into topics and pour value for our clients to really help them get the most outta their training, their performance and recovery.
Uh, November. October's episode was called Creating a Performance Lifestyle. Um, and that is just one of the most valuable episodes that we've ever put out on scheduling, creating the perfect calendar and schedule for training, um, and also aligning your training and recovery and habits with your values and your goals.
And it's so profoundly. Impactful because it, it takes everything that you're doing as a fighter and as a human, and it gives it a why behind it. When you have a why behind what you're doing, it just helps you be so much more successful. And so I took that episode and it's the only episode. I'm never, I'm never gonna release this episode again for free.
If to join the Fight Science Coaching Program to get access to it, unless you. Purchase the Strengthening Conditioning Code book before Sunday at 10:00 PM uh, and then you're gonna get that as a free bonus. So the Strengthening Conditioning Code, digital Book, strength and Conditioning Code. Audiobook and the Creating Performance Lifestyle Masterclass.
Replay all for $3. And as a podcast Less Listener, you get early access today, the link's gonna be down in the description for you. So that's all I got for you today. I hope you dug it. I hope you find this episode helpful. I hope you're finding these episodes. Hope, like I said at the beginning, please follow the podcast if you're digging what we're putting out.
Share it with your teammates, your friends, your training partners, anyone that can benefit from it. If there are any topics that you wanna see, let me know in the comments. You can hit me up on Instagram at Fight Science Collective. You can shoot me an email, Adam, at stay on the map.com. I'd love to hear from you.
I talk to so many of you every single day in the dms, in emails. We have lots of clients that we talk to as well. So I love talking to fighters, um, at the gym every day. So this is, uh. This is truly a lifestyle for us. So I hope you are loving the podcast as much as I'm loving creating them. I hope you get a ton of value out of the strength and condition in Code Book.
And until next time, I'll catch you later.