5 KEY Attributes To Get Better At Any Sport | Mind Pump 2285

in this episode we're going to talk about the physical attributes that you can train to get better at any sport all right are you qualified talk about this this is a good I got you guys with me absolutely we got your back this is good no you know I think uh first thing first I think um because people going listen to this episode I made this mistake uh when I did when I was a wrestler did Jiu-Jitsu or Judo is I would look at physical attributes and I put them above learning the skill of technique uh that's always at the top so I just want to say that right like especially if you are if you're you know getting started or you're a teenage athlete or college athlete um you practicing the sport is always going to be one of the best ways to get better at your sport uh but there are physical attributes you could train outside of training for your sport that contribute tend to contribute to pretty much any athletic Endeavor now you didn't put these in any specific order because I'm looking at it going like I probably would place number three number one sure right yeah so if we can I think we should try and or cuz here's a like like I wish I understood this um I did understand that playing my sport would get me better at my Sport and so I that's what I did mostly but I put little to no emphasis around training and I think that in one where I grew up small town there wasn't like an athletic trainer that had any sort of serious background or knowledge like the coach I remember like the the exercises and stuff that he had us doing inside the weight room were like terrible they were not exercises that were going to translate into body focus they were like calf exercises D like cuz we were basketball players so back then back then it was like strength shoe you know era and so it was like just lots of calf raises so if you want to jump higher and run faster calf raises like that was the stuff that we were doing calf raises and leg press and like BS stuff like that it wasn't until I was in my IID say early 20s there was like 22 long long done playing sports like at least like with a like a team or whatever I still played like wreck ball and uh I had actually kind of Taken a break from playing a lot of basketball and was now on my like bodybuilder type of kick I was building to to to look good like build muscle and I in fact I used to say like all show no go but yet I come out to play basketball one day and I hadn't played in a long time and I throw the ball down better than I had ever had it in my life and I remember like afterward Landing going like oh my God like I haven't played basketball in like a year where did that come from well it came from all the squatting yeah all the squatting that I was doing that I had done previously had I known that I would have been a lot further it's really taken the um strength Community a long time to establish um that thought because there was still a lot of like musclebound um Theory out there if you were to weight train it was going to make you slower it's going to restrict movement it was uh going to do all these things that were actually limiting with your sport and so for programs to actually adopt real solid strength training and build that foundation with their athletes it's actually like only fairly recently where um coaches are incorporating that making that a big priority I think what also perpetuated that Justin correct me if you think otherwise is that we always tend to do the extreme of everything too so it's like you would think strength training you don't think like adding a few pounds of muscle or just focusing you think of like gaining 10 20 pounds of muscle and so if you take an athlete who's been like me was playing basketball most his life and all a sudden you slap on you know 30 lounds of muscle and you're just focused on building muscle like okay it might hinder my game but there's a a much more methodical approach to building strength and muscle to that athletic frame that could actually enhance my game the other thing too is in the past people would look at bodybuilders and they would judge the bodybuilders right on their athletic performance so they'd say oh look there's that 240lb bodybuilder let's watch him play basketball and maybe the guy never played basketball he never practiced as a kid it's not a sport he enjoys so they'd watch him play and they'd be like oh it's he's big and muscle bound he's not fast well the guy never plays basketball yeah and they're doing half reps in the gym as well like their training is completely different right right now something also to consider here is whenever you're training outside of your sport you always have to balance out your training V volume meaning if you're practice and let's say you're going five days a week to practice and you're like you're recovering but you know you're at the limit like you're pushing it and you're going hard don't think that it's a good idea then to add three additional days of strength training based off of this episode because all you're going to do is compromise your body's ability to recover and you'll reduce your performance there's always a balance of volume of training so this what we're about to talk about has to improve your ability to practice not take away from your ability to practice and you have to balance those you can't do everything all at once because the body doesn't doesn't you know react that way speaking of that not to get off subject but you just reminded me of something that I asked a long time ago did you guys ever watched the documentary on on the Balco trainer yes did you guys end up watching that that was the one of the most impressive things about that documentary for me was the the way he scheduled and trained the volume like the how scientific he was about the approach of recovery and volume and like putting that like I know like obviously uh you know his name got drug through the mud because of the scandal with Barry Bonds and all the stuff with the steroids and everything like that and I'm sure a lot of people just immediately discredit him but as a trainer looking at his programming and the the scientific approach I put more on the programming the steroids so okay so my buddies and I got into this big old controversal oh yeah they're like all all drugs they weren't impressed at all and I'm like you guys have no idea like you guys see what he was tracking and what he was paying attention to that detail was incredible and like he was going to improve those athletes no matter what drugs are no drugs balancing volume for athletes is so important because this is what athletes tend to do okay athletes will they'll they they're practicing four or five days a week then they'll hear an episode like this they'll say oh cool Mobility strength speed power whatever on top of everything do I'm yes I'm going to train for all that now so now they they'll they'll stay past practice for an hour and a half and they'll also work out on Saturday and Sundays and they'll wonder why their performance is decreasing why they feel stiff or sore or injuries continue to pop up so everything that we're about to talk about has to be balanced appropriately and your best approach is to focus on one at a time not to throw everything but the kitchen sink at yourself because the body doesn't adapt well that way so as we go through these I think it's important we'll describe them all and explain you know how they contribute but as we go through them pick the one that you think is going to give you the most bang for your buck um and there's going to be one here that I know is most is probably most applicable for most people but not for everybody pick that one and then work on it and and don't just add a bunch of volume if you're already training close to your limit if you're already training close to your limit you have to take something away in order to add more to get your body uh to respond today's YouTube giveaway is the super bundle here's how you can win that leave leave a comment below this video on the first 24 hours that we drop it subscribe to this Channel and turn on notifications if you win we'll let you know in the comment section also these are the final hours for the maps performance Advanced launch right now because it's a brand new launch and if you're catching this when we drop it you can get it for $8 off plus you can get the two free ebooks included uh the grip strength reference guide and E for performance if you're interested click on the link at the top of the description below all right back to the show so the first attribute and this one is almost never considered among athletes and that's why I put this one at the top not because it's the most important but because it's one that they just people just don't tend to consider it and that's to improve Mobility yeah if you improve your Mobility so Mobility is defined as your joint's ability to express itself fully through its fullest range of motion with control and strength okay so not like Mobility does not mean you're flexible flexibility is a component Mobility Mobility means you are not only flexible but you own the entire range of motion so not only can you do the splits but if you need to jump out of the splits you could or if somebody jumped on top of you while you're in the splits you wouldn't hurt yourself for example Mobility is what will allow you to perform better on the field or on the court because now whatever strength you have you have now extended its range of motion so however far you reach or rotate or throw or punch or whatever you've now increased the the capacity to do so by improving Mobility this is a very simple way especially with older athletes a very es a very very specific way and effective way to improve athletic performance yeah another way to say is like end range strength and so it's not just um that that main uh range of motion that you're strongest in which a lot of athletes they stay there they stay in that comfortable range when whether they're lifting weights or they're practicing specific movements um they're they're practicing just what they feel strong and and capable well this is extending that and and really broadening uh your base in terms of if you're in a position with your body can I uh conjure up strength and stability and support in order for me to move out or sustain this position and so that's that's a huge component to all aspects of have you ever seen P I know you guys have but you look at pictures of um High Lev basketball players or tennis players when they're changing directions and you look at the angle of their ankle oh yeah when they're when they're going sideways sh I mean they're I mean fo going to rip off I would I would roll my ankle Paul fabis does cool videos I've shoted him out before on the on the show many times of that exact the shin angle yeah of some of these I meity there's there's there's he's got examples of like some of these NBA players where and he's Frozen the camera and their ankle is flat like this and their Shin is literally like almost parallel sna to the floor it's in unbel Mobility they have the flexibility to move that way but they also have the strength to prevent themselves they're still in control yeah they're not hurting themselves it reminds me of if you ever watched uh like uh motorcycle racing and you watch them go around a turn the guy laying the bike sideways and the tires are still keeping contact and they're able to make those turns in or in order to be able to be agile and perform if you have greater Mobility I mean you're going to have an advantage over your opponent so Mobility is a very and the great thing about Mobility is training Mobility doesn't Hammer the body that much this is of all the stuff we're going to talk about Mobility is the one that you could probably add to your training and not over train just to reinforce that so when I did that um uh reunion football game and this was something I was like you know 40 years old already all the guys out there as well uh and had a limited time to train for it had like two weeks and uh of course the other team they took a full year but you know we're not going to talk about that um so what do we do I'm like conditioning that's a big consideration because I'm going to get tired and I'm going to be dogging it out there but I put most of my focus into mobility and to really you know get the guys on board in terms of like if I'm moving out there the biggest thing is to be able to create and generate force and Power in those in those different positions but also to be protected and stable uh so we weren't getting hurt and it was the best thing we could have done it just it allowed guys to move and still like remain uh keep their athleticism uh because they're body was able to respond in those different angles the the the the time that you noticed I guess the most is when you're not athletic is when you're in an unfamiliar position yes and so your body actually you know you feel weak like honestly you get that shaky feeling sometimes when you're doing something you're unfamiliar with um and that's really like what I noticed was that as long as we were kind of training and and rotating and moving laterally and and reinforcing a lot of these positions um when we went full speed out on the field there was no problem you know even though I wouldn't list this as the first and the foundational you know of the five I I do like talking about it first because I think this is of all the ones that we're going to talk about I think the we we we knew the least about this right or we we we learning still so much more like for example we we were talking about basketball and it wasn't that long ago that we used to on our on our NBA players wear high top shoes yeah and restrict the ankle mobility in order to try and protect the ankles the logic and the theory back then was inuries yes you wanted these high top shoes and you wanted to tighten them like that to help help brace them but there actually was more ankle injuries than they are now and now a lot of the guys most your and you remember seeing this like Kobe was one of the first shoes that were low top shoes now almost every NBA player will normally wear that unless he's nursing an injury for the most part will wear low top shoes because you want that ankle Mobility but we didn't train that we didn't think to like stretch those limits so that they could handle that and now when you look at the game like look at these movements how much more Dynamic these these athletes are able to do it today versus just say 20 years ago so so how would you work on Mobility right Mobility would be moving through uh ranges of motion that challenge you while staying connected to that range of motion by creating Contracting your muscle here's an example this is not a Mobility what I'm about to say is not a Mobility uh movement but it's an example of what I'm trying to say so the difference between flexibility and Mobility here would be flexibility would be I'm going down to touch my toes and I relax and wait for my hamstrings to stretch that's flexibility Mobility would be a Romanian deadlift where I'm going down with resistance stretching my hamstrings coming up so what I'm doing is I'm strengthening the hamstring throughout its full range of motion and challenging that range of motion now I wouldn't consider a Romanian deadlift a classic Mobility exercise but it's just to illustrate what I'm talking about so 9090s you know um you know stick to slow KES uh handcuffed with rotation these are all movements we've had we've we can put links here that we filmed um on our other YouTube channel but it's about staying connected through these ranges of motion so that you own longer and greater ranges of motion and thus improve your Mobility which reduces risk of injury but also improves performance well I'm glad you use that even though maybe it's not a classic example of a Mobility exercise it's still the point you're trying to make that I think is so important here is a lot of people hear the word mobility and they think flexibility MH and so then they go oh well I do I take yoga three times a week or I always stretch before practice or I always stretch after practice or I'm pretty limber I can touch my toes it's like there's a difference between having flexibility and then having mobility and having Mobility is having strength and control through those full range of motion and that and a lot of strength and control that's like those athletes like it's not like they just stretch the ankles out to where they can get to that angle they're getting strong in those a good example that our our other good friend uh Cory linger remember his uh um his um his what do he call his ramp I should give him a shout out angled ramp yeah angled ramp but I mean I love seeing that that was new like that we weren't doing that 15 years ago like we weren't doing that with pro athletes that and so now you have these these Co or these trainers that are training these pro athletes that understand that it's not just them having this flexibility or their ankles the ability for the ankle to roll or move that way but actually good control and strength and that so we're going to train it we're going to load it we're going to do exposive movements off of it so it's not just being flexible and able to touch toes and stuff like that almost every sport I can think of is dynamic it's not stationary flat you know maybe powerlifting right no other sport like every other sport includes uh a dynamic component this next one is about becoming more stable so stability in particular and I'm speaking more specifically but this this really relates to all the joints but let's I want to speak more specifically to the spine creating stability around the spine allows my limbs and my my body to move and exert power while my spine which is a just there's a ton of joints along your spine if you look at your spine it's a bunch of bony you know uh plates with discs in between each one of those is a joint each one of those can rotate flex and extend and you want to be able to have them do that but you want them to also be so stable so that you don't move to an end range emotion that injures you while you're throwing or or or punching or kicking or running or turning M so developing stability means being strong and stable it means doing exercises like counter rotation type movements where you're not just trying to move in a Direction but you're actually resisting moving in a direction and you want to have that kind of stability that that whether I'm rotated twists what I'm jumping I can keep my spine in a in a position where it's where it's strong and stable you can own your space you can create that kind of control I look at it as like uh creating more torque and power uh more more Force production so uh look at somebody who's on roller skates uh trying to do a golf swing versus somebody who's like super grounded and and anchored to the ground allowing rotation but can generate more power and force because they have that ability to really uh stabilize their entire body when they need to well this I mean this highlights the importance of the the core I mean this this takes me all the way back to my original days as a trainer so my first like you know introduction to becoming a trainer and like learning something that I didn't know ahead of time was like core and like the value core and I used to have this like whole presentation of you know I would show people I'd have a pen and I'd have the pen sitting in my hand like this right and I'd be like this is most people your core wraps around your spine like this and most people have a very instable weak core and so I'd show the demonstrate the pen being able to move all the way around it's like look how unstable weak you are you're open for injury like this you're not going to be very strong like this now imagine if we strengthen these muscles and then I would tighten it up to where the now this the spine is nice and stable the amount of force that you can generate how protected and safe you are how quick you can move how quick you can react and I said and this is the most important muscle in your body besides your heart obviously your heart without it you're dead but the next most important muscle in your body is these core muscles that wrap around this spine and that's the foundation to this if you do not have this stable core that you can you can hold that foundation on the spine and then you're asking these limbs to do all this Dynamic stuff like you're going to lose your body will limit you you'll lose power leak out try to take off uh while being in sand versus uh being on on asphalt like you're going to take off way faster with that stable surface versus sand which is not very stable so core stability and stability in general by the way the best way to train this is isometrics isometrics are incredible at developing stability now here's the thing with isometrics people tend to forget two things one nobody does them which is stupid isometrics training by the way I talked about how Mobility could probably be added to your routine Without Really compromising your recovery isometrics isometrics will compromise your recovery more so than Mobility but still not a ton so isometrics another thing you can add so number one nobody does them which is dumb because isometrics have tremendous in a short period of time here's what's beautiful about isometrics huge carryover is that in a four-week period of time you could dramatically improve your stability through isometrics it it's of all the muscle contractions this one produces strength gains the fastest in that particular uh Avenue so isometrics are phenomenal here's the mistake that a lot of people make is they'll train an isometric in one position don't train the other positions so in other words a common isometric would be like a overhead hold that's a good isometric hold but I can also train it where I'm holding down here halfway or down here at the very bottom you want to train different positions to build stability in different positions and this is true for the core or for the shoulders or for the hips all these Dynamic joints and it'll it just improve your performance next up this one's I think I don't think we need to make this argument but just get stronger this is the foundation in my op I this is like if you if anybody gets stronger they're going to be better just across the board it contributes to every physical uh any physical Pursuit the only and I and I'll say this and and I I'm saying this carefully because I don't want to send the wrong message but the only time getting stronger would be a problem is if you got so much stronger that you no longer were used to your own body and the reason why I'm saying that is I've seen kids this is not common as you get older but I've seen kids play a sport in the summer gain tons of strength black to playing the sport all of a sudden can't throw the same accuracy camp that was my point I was bringing up to Justin earlier is like I think the reason why there's that I think that's been perpetuated for so many years is because we tend to go with the extremes somebody hears that oh getting stronger is so they take the whole off season to pack on 30 pound they didn't maintain the actual mechanics the skills they didn't they weren't disciplined with the practice of that particular movement for the sport on top of training so it's like they just dismissed that and just went all in on building uh mass and strength I mean it's very it's very much so the opposite of bodybuilding we do not care about size like you don't want you like in fact I just want to get stronger if I can keep the scale the same or barely go up that would be the best yes if I can get an athlete to get stronger in the gym lifting more weight and we don't really go up on the scale or very minimally we go up on the scale that's a huge win I'm not looking for 20 lbs added to the scale over a summer break like then they're they're they're most likely not going to be moving the same you know a classic example this in in my sport to watch is the NBA which is watching the growth of Stephen Curry over the last 14 years of his career like to the average eye he probably looks very similar to what he looked like say 10 years ago but I mean I've been watching him play like he's just barely put on a little bit of muscle and the difference of how he can play the game today versus what he was like he used to be known as this player that everybody the whole the they would scheme against him because he couldn't guard anyone because he was physically weak yes he could shoot the lights out yes he could hand the ball but defensively anybody body could bully ball him where you can't do that to him anymore and that's because he's gotten stronger over all these years but he didn't put on this crazy amount of size where the next year everybody went like oh my God he put on all this weight all his size strength to weight ratio M matters a lot there are some sports where where weight matters as well football being an example right if you're hitting someone and there's more kinetic energy because you're heavier it's better but if your strength to weight ratio gets really thrown off now you're just a weight on the field you're just a blob you can't move so you still need to consider strength to weight ratio what does that mean okay so if you gained you know 30 lbs of muscle um you're going to want to at least be third as strong as you are now but in relation to the 30 pounds in terms of the ratio meaning go it needs to match or better you have a better strength or weight ratio is what you're looking for otherwise it'll slow you down but strength ultimately at the end especially in the beginning by the way especially for younger athletes this is the this is the foundation like if you take a young athlete a high school athlete and you just make them stronger they'll get get better if you're an adult athlete and you do no strength training whatsoever and you play on the weekends and you add one day a week of squats or deadlifts or overhead presses you watch your performance they're more resilient to shearing forces they have more longevity uh in their gameplay there's just so many more benefits to getting stronger for these younger athletes that I think a lot of coaches like dismiss some of these like uh huge facts it's like we need we need more uh emphasis on strength training in order to build better athletes I mean you can simultaneously work on their skills there's a way to do that um they just have to be a little bit more educated with their programming I you I think it's important to kind of illustrate what you just said because I think this is so important so for example if you had a 150 lb kid who could squat 300 lb if they got up to 200 lb they' better be doing north of 400 lb squat for for it to make even close to sense because even if it was just 400 pounds and it's exactly the same ratio and you just got heavier you're not going to be a better athlete you're going to that you're going to have to imp improved your strength to rate strength to weight ratio especially if you went up in weight like that you can control that too Nutrition a lot of the the the massive gains like you can taper that a bit and still receive a lot of strength gains but not gain so much mass yeah the best exercises for this are your conventional deadlift squat overhead press bench press row your split stance exercises like your lunges your Bulgarian split stance squats hip thrusts in some cases will have some good uh some good carryover just your conventional strength training exercises barbell and dumbbell will give you this this the strength that you're looking for I I love things like bulgarians for like your athletes just you know one one of the things too you talk about Mobility is the ability to to flex and extend the hips is so important you're so you're training that mobility in there you're training the strength there stability involved yeah there's stability that's involved in there like like which is why people like who is it Mike Bole who's the one always talks about never doing bilateral yeah all unilateral work that's why you I think that's why he makes such a good case for training that way as an athlete because you're getting you're hitting three of those components that we always talk we talk about right now next up is to get more powerful all right what's the difference between power and strength strength is your ability to lift something heavy power is your ability to lift things quickly y to contract your muscles fast explosivity right so this is the difference between an Olympic lifter and a power lifter a power lifter's got a lot of strength not as much power a an Olympic lifter's got lots of power in fact I've have you guys ever so have you ever ever seen olyp the name because the name is powerlifter so it's like it's it should be strength lifter you know no it should be like cuz when you think powerlifter and you think that's like that would be the default answer to like who generates the max strength lifter or something should be rebranded now power is the way strength uh looks on in a sport like power is at the end of the day what matters now you can't have a lot of power if you don't have a lot of strength so some somebody listening who's like I'm just going to train for power you want to have a foundation and stability too and stability otherwise you're not going to be able to move quickly at all I me the way we explain always power is the greatest expression of all the others yeah right it's like all the others come first and then then power is the greatest expression all that otherwise you if you are training power and you have poor stability you have poor strength you're not going to get you're not going to generate very much power now the difference in training for strength and power obviously with power you're lifting things quickly but fatigue should play Z role in power training whereas in strength training fatigue plays somewhat of a role like if I'm bench pressing for six reps that six thre is going to be pretty hard I'm going to feel like maybe I could do seven or eight and I'll stop at six but there's some fatigue there with power training each time I do a jump box each time I do a Sprint or a clean I should feel fully fresh and rested with every with yeah I I need to be able to do it as hard and fast as possible each time not do it and and have fatigue uh step in otherwise it turns into stamina or at your at the best strength training and not power training so yeah it's more beneficial to structure um Power exercises with less reps obviously and this is one of those things you can be very hyperfocused it's it's it requires a lot more moving Parts all to work simultaneously uh instantaneously and so uh as opposed to to strength where you can kind of gradually bring everything uh together to to pull the the movement off this is explosively immediate and so it it requires just a lot of output which you need to recover from maybe one of my biggest pet peeves as a trainer um I think that power exercises have been bastardized the most by trainers 100% uh you never see any it's always a key indicator for me if I've got myself a really good experienc knowledgeable trainer in my gym or in the gym that I'm at uh observing someone training a a kid or an athlete uh in power and doing it correctly rarely ever do you ever see it you see it done in circuits all the time you see it done to fatigue all the time you see it with lots of repetitions five 6 10 15 repetitions doing these explosive type movements steps it's exhausting this is where it's gotten uh bastardized is because uh certain coaches out there realize that they could exhaust their athletes really quickly by combining power movements with fatigue and conditioning and it becomes something else it becomes something else but but again back to my point of like what power is is the greatest expression of all these other things and so if that's the point of that then you would want to completely gather all that before you would Express all that and so this idea of doing it to fatigue is so ridiculous because stability goes out Mobility starts to go out strength starts to go out because of fatigue starts to set in in fact I'll add this one of the biggest mistakes with people with power training is that they'll do a workout and then do power exercises at the end no your power training if you're going to do a full workout of other stuff is at the beginning yeah when you're fresh not at the end do not train power at the end of your strength training workout when you're tired now I'm going to go do some you know box jumps no no start that way then you can move on to strength or Mobility or whatever but you don't want to do this under fatigue otherwise you're not training the ability to contract quickly you're just training the ability to contract repeatedly over time which is stamina nothing wrong with that but if we're trying to develop power that's not the way to do it lastly is agility or speed now agility really is about being able to be fast and stable and strong um and have power but also be comfortable applying it through your skill or technique this is when you have put everything together and now you're on the field and you move quick or slow you speed up you slow down you rotate and it all feels like it's on a dime and that's uh speed training maybe the the greatest equalizer in all sports wouldn't you say oh speed kills right so speed is speed makes up for the lack of everything else I feel like you canot be the strongest guy Rises to the top it's always the fast you may not be the most powerful you may not be the most athletic you may not be the most skilled but boy if you have lightning speed um you just you se you separate yourself I mean Tyreek is an example of this right like that's somebody who plays for the Dolphins used to play for the Chiefs like seeing him play at that speed you and I don't know s you probably don't know this I don't know if you know this Justin that they they're right now they're talking about changing this rule in the NFL about allowing him to be in motion and this rule is is on the table because of him because they put him in motion the fastest guy in the NL so he so they put him in motion which has always been a part of football you know you motion the quarterback drops does a Stomp and then sends a wide receiver to the other side and it's a strategy for the quarterback to see are they in a zone or manto man because they'll see if the guy moves across and but what they found is like they hacked into this with Tyreek is that he's so fast it's already so hard to defend him then if you give him a little bit of a a head start and then they hike the ball as he's getting ready to go back into position so he's already in half speed already when they hike so then he's in full speed almost instantaneously and he just blows by everybody and it's like it's becoming he's become so dominant because of that that they like they're up they're trying to decide like is this going to be like a rule that we have to put in place that they have to like get stationary again before you can hike the ball because of how fast how much of a different speed can make wow well look if you want ideas on how to program this kind of stuff into your workouts in combination with practice or not if you're offseason we have a program called Maps performance Advanced this is specifically designed this program specifically designed to develop these attributes and more there's also a customizable section in there to help people either develop grip strength to develop rotational speed and power general power um to develop stamina or conditioning lots of different skills that you can uh put in and customize into this program and if you're listening to this episode when we drop it these are the Final hours of the new launch of this program and its sale so you can get it for $80 off plus we'll throw in two ebooks for free there's a grip strength reference guide and eat for performance guide that will include so if you go to Maps p2.8 off plus the two free ebooks you can also find all of us on Instagram Justin is ATM pump Justin I'm at mind pump to Stephano and Adam is at mine pump Adam [Music] a