Taylor Kruse: Good to go.
Tony Fowler: And we're rolling.
Taylor Kruse: Actually, I'm not ready Let me plug in The Mesh Network. Hang on.
Tony Fowler: Okay.
Taylor Kruse: Okay, take two.
Tony Fowler: Take two. So now we've got amazing internet.
Taylor Kruse: Sorta.
Tony Fowler: All right, and we're rolling.
Taylor Kruse: Hey, welcome back to the Cruise Elite Podcast. What's up, Tony?
Tony Fowler: Good morning, Taylor. Good morning, Taylor
Taylor Kruse: What's happening?
Tony Fowler: You know it's October. And... I just found out that there's like a boxing gym in my neighborhood. that I didn't even realize.
Taylor Kruse: Yeah.
Tony Fowler: And so I'm thinking about like, do I have time? to go do that. Um...
Taylor Kruse: Oh man.
Tony Fowler: But yeah, I did boxing very briefly in college. just Just enough to start getting into the ring to spar.
Taylor Kruse: Really?
Tony Fowler: but not not enough to feel like I know what I'm doing at all. this many years later.
Taylor Kruse: Sure.
Tony Fowler: But man, it was a workout. And so I'm just like...
Taylor Kruse: Oh my gosh, I can't imagine.
Tony Fowler: Yeah, so I'm thinking about it. I gotta go. I gotta go check out the gym the The reviews all say it's like a pretty old school, which is. you know what I would be looking for. It's been there forever.
Tony Fowler: Yeah, so.
Taylor Kruse: Wow.
Tony Fowler: So I don't know. We'll see.
Taylor Kruse: That would be cool. gosh that's not anything i've ever dabbled with it's something i Really respect, though, people. That's a whole... It's a whole nother thing.
Tony Fowler: Did you ever do a striking sport? Did you do like taekwondo or something?
Taylor Kruse: Early on... um
Tony Fowler: Yeah.
Taylor Kruse: So... Growing up. Um, you know, pretty at a pretty young age, I i started. Taekwondo is the first. martial art I had ever experienced and it was good i think it was a nice It was a nice thing to do at a young age because it gave you.
Taylor Kruse: a good base of fitness and movement. and the structure and the discipline. I think it was all. Very positive. you know and
Tony Fowler: Mm hmm.
Taylor Kruse: I've got this cool picture. I don't have very many pictures of You know, it's different, right? We didn't have our... our smartphones to capture every moment, but... I've got this old photo of me and my Basement.
Taylor Kruse: doing this Sidekick. That is like.
Tony Fowler: Cool.
Taylor Kruse: And i'm I'm probably like eight years old in the. in the photo And put it this way, in this photo. my head is below my hips.
Tony Fowler: Mm hmm.
Taylor Kruse: in my foot. is way above my... where my head would be if I was standing.
Tony Fowler: Mm hmm.
Taylor Kruse: Like it was, it's a cool photo. But it was a I enjoyed it. I enjoyed it. and It was... Something that...
Taylor Kruse: I almost wish I went further with it. You know?
Tony Fowler: Mm hmm.
Taylor Kruse: But then I got distracted by other things. and
Tony Fowler: that's every That's every... discipline or skill i've ever tried man i really wish i stuck with that
Taylor Kruse: I know.
Taylor Kruse: Yeah. Yeah, but it was a good bass and then obviously I consider wrestling a martial art and that's...
Tony Fowler: Mm hmm.
Taylor Kruse: You know, that's... ah you know where I ended up, you know? So.
Tony Fowler: Mm hmm. Yeah. you know one of one of my memories of of training at this gym. Was that like the warm-up was basically an entire workout?
Tony Fowler: Like, you know, you're you're skipping rope or you were. ah doing push ups and you're doing sit ups and like it was basically like a whole workout routine before you even got to drilling.
Taylor Kruse: Sure.
Tony Fowler: um you know, MIT work or whatever. And then, yeah.
Taylor Kruse: Yeah.
Tony Fowler: Yeah.
Taylor Kruse: darring i don't have I've never done any kind of formal... boxing training or anything but Um, During like the COVID times when I was. you know, at my jujitsu gym.
Taylor Kruse: you know, you know, things are weird. People didn't know what to do. It's like, okay, no more jujitsu class, but let's do. MMA class, you know. and So then...
Tony Fowler: Because we can stand and not grapple.
Taylor Kruse: Yeah, yeah, it's just like...
Tony Fowler: Yeah, interesting.
Taylor Kruse: Yeah, and we were doing we were doing a lot of striking. and A lot of... different drills and Definitely was. Really tough really tough and something that was not uh Did not come. natural. to me, like...
Taylor Kruse: grappling. does, but it was was a good experience.
Tony Fowler: Mm hmm.
Tony Fowler: Yeah, I'm sure you've done this at some point, but have you ever gone down the rabbit hole and watched like the original UFC?
Taylor Kruse: Oh yeah.
Tony Fowler: tournaments and
Taylor Kruse: Yeah. I mean, I remember watching those and my buddies. We called it the attic. It was just a finished attic. but You know, when I was growing up, I had one of my best friends live down the road.
Taylor Kruse: remember Remember the old black box? where you know like one of your buddies would have this thing called a black box, and it was this black market. cable box that allowed you to get pay-per-view for like free
Tony Fowler: Oh, yeah. Uh-huh. Uh-huh.
Taylor Kruse: Well, he he so he he had one of these. And so we'd sit in his attic and we'd watch the UFC, the old school UFC. And then we'd watch the... you know we We'd watch the replays of that stuff. It was it was fun.
Tony Fowler: Yeah. Yeah. it's It's rare you get to see. Like. styles like completely siloed off like
Taylor Kruse: Yeah. yeah
Tony Fowler: engaging in a combat. Because now it's like m MMA. Everybody's so well-rounded.
Taylor Kruse: Oh my gosh, it's amazing.
Tony Fowler: Right. Yeah. Yeah.
Taylor Kruse: But yeah, that was really, that is the entertaining part of the old style, the old. ufc right it's just two completely different disciplines just colliding. That was really cool.
Tony Fowler: Like what happens if you put a sumo wrestler. You know, and with a Taekwondo guy or something. Yeah.
Taylor Kruse: Yeah. And I think if I remember correctly. At least in... for a little while. It was tournament. format.
Tony Fowler: Yeah.
Taylor Kruse: Yeah. and And, like... I remember watching like... ah you know hoist gracie you know, go through like several different. you know fights and yeah it's just wild very very different
Tony Fowler: Yeah. Yeah, definitely made people take a look at jiu-jitsu. Ah.
Taylor Kruse: For sure. that's Yeah, it exploded, right? It exploded when people started seeing how well-versed or at least how the ground game was such a big part of it.
Tony Fowler: Yeah.
Tony Fowler: Yeah, once once he grabbed someone, I was like, well, that's the fight. i think That's over.
Taylor Kruse: Yeah. Yep. Yep.
Tony Fowler: Oh, man, that's fun. I got to revisit. Um... When you go to jiu-jitsu nowadays, what's the what's the class? structure. Like what?
Taylor Kruse: Well, so so there isn't nowadays so I'm still
Tony Fowler: What's going on with that?
Taylor Kruse: I'm still not training jujitsu at the moment.
Tony Fowler: You're on hiatus.
Taylor Kruse: Yeah, I've been on hiatus. I mean, I haven't really been in about a year and a half. I finally just had to kind of put it down. This whole thing we've been healing from With. ah Mold exposure.
Tony Fowler: Mm-hmm
Taylor Kruse: slash all the other things that... came up because of that just caused me to finally be like I can't drag myself through this anymore I'm just not recovered enough and the classes are really late And it just...
Taylor Kruse: you know You want to walk out of a class like that feeling... Better?
Tony Fowler: Mm hmm.
Taylor Kruse: And that wasn't happening. And so I finally just had to kind of. say all right i'm gonna put this down for a while and my goal really is to pick it back up maybe not maybe not super consistently this winter, but like I plan on getting in there.
Tony Fowler: Mm hmm.
Tony Fowler: Yeah.
Taylor Kruse: and And just kind of testing it out to see. how i can do and i can i can hit one of the saturday morning classes which will help you know rather than like a a weeknight at I think it's like 7 .30.
Taylor Kruse: you know it gets It gets harder.
Tony Fowler: Yeah.
Taylor Kruse: but yeah But were you asking about format of the class?
Tony Fowler: Yeah.
Tony Fowler: Yeah, I was just curious, because I think a lot of classes I see...
Taylor Kruse: Yeah.
Tony Fowler: There is like a whole warm-up section. Where you're like going up and down the mats, you're doing rolls, you're jogging.
Taylor Kruse: Yeah.
Tony Fowler: in place or whatever it might be.
Taylor Kruse: Yep.
Tony Fowler: I was curious.
Taylor Kruse: yep Yeah, we typically start with... just kind of a general general warm-up you know get it you know everyone starts running you know we run a big circle around the room we do uh we do some kind of like dynamic warm-up type drills consisting of skipping and you know um different things that you can do. movements that you can do.
Taylor Kruse: with locomotion. you know so that you know the running kind of turns into that Then we typically... Bring the circle in. until you know everyone sits down on the mat and then we have kind of some mobility focused.
Taylor Kruse: drills that we go through stuff for the hips stuff for the shoulders it's generally more Um, Gross movement than it is isolated movement All right.
Taylor Kruse: And.
Tony Fowler: You mean like full body movement?
Taylor Kruse: From there we go... Yeah. yeah and and then from there we go into more ground-based kind of
Tony Fowler: Okay.
Taylor Kruse: sports specific, if you will. Type. exercises like rolling. you know different shoulder rolls kind of preparing your Um,
Taylor Kruse: Your spine, I guess I would say And, you know, for. accepting load and being in these awkward positions. And then again, just really working on the coordination of something that.
Taylor Kruse: you need to be able to do. In jiu-jitsu, which is roll around. um There's different styles of roles. Dead. You need to. be able to do you know their fundamentals.
Taylor Kruse: kind of go into that stuff and Yeah, and then from there, it's okay. First skill and... Huddle around the instructor, learn what the skill is, and then go and do it.
Tony Fowler: yeah one of the things i um'm I'm having flashbacks now. One of the things I remember from when I went... What's up? There was also like shrimping. And like kind of like crab walking almost where you're like.
Taylor Kruse: Oh yeah.
Tony Fowler: moving along the map, but you're basically on your back still.
Taylor Kruse: Yep.
Taylor Kruse: Yeah, that's... So that is a part of it. And that's, I guess. To elaborate, yeah, like that with... Things that... I said like adding to locomotion. I mean that too.
Taylor Kruse: um we we We will do that often. Sometimes we'll get in separate lines. and do that stuff like working down the mat. coming back that could also be forward rolls backward rolls
Tony Fowler: mm-hmm
Taylor Kruse: different ground-based. movements where you're traveling and then the shrimping is again fundamental and there's different styles of shrimping which are you know good to learn. and Yeah, that's all part of it.
Tony Fowler: Mm hmm. Um, You know, I remember once We were talking about. Uh... assessments like range of motion assessments and this was really early on And...
Tony Fowler: You were telling me that You know, sometimes you would do like a ah drill. like some sort of neuro drill whatever it was that that was supposed to be uh or that was targeted to the individual.
Tony Fowler: And then you'd have them assess and their range of motion might improve. And I remember distinctly, you said something like, and a lot of times the athletes. They'll just say well now I'm more warmed up
Taylor Kruse: Right.
Tony Fowler: And, you know, so the the implication being like they were like, well. Maybe maybe it was whatever you did with my elbow, but like.
Taylor Kruse: Sure.
Tony Fowler: Actually, I'm just more warmed up. Um. And... Since then I've always sort of just been thinking about that like what is What is a warm-up? What's actually going on?
Tony Fowler: does did that Does warming up contribute to...
Taylor Kruse: Yeah.
Tony Fowler: some of these things like better range of motion. Because obviously in sports. People are doing it. you know all the time And I just thought it'd be really great to have kind of a... a wider conversation about the The neurology of warming up.
Tony Fowler: and and what we can what we can glean from that.
Taylor Kruse: Yeah, that's great. I like it.
Tony Fowler: you know.
Taylor Kruse: Absolutely. Where shall we where shall we begin? why don we Start with... What you were just mentioning, really, with... the athlete thinking that, you know, wondering if It's really the is their body warming up or is there something more happening?
Tony Fowler: Yeah, I think that's that's a really interesting...
Taylor Kruse: Yeah.
Tony Fowler: philosophical conversation to have even because you know, we just did an episode about High payoff. drills and exercises.
Taylor Kruse: Right.
Tony Fowler: And... In some ways, you know in my mind, I'm sort of like, that's... Kind of like a warm-up. It's a neuro-based... Warm up.
Taylor Kruse: Absolutely.
Tony Fowler: But. that's what I'm looking for out of a warmup, right? I want to perform better. I wanna be more mobile. I want to have less pain and I want yeah and i want to be able to just do.
Tony Fowler: The sport. Right.
Taylor Kruse: Right.
Tony Fowler: And so if if a high payoff drill could do that. Is that a warm-up? uh,
Taylor Kruse: Right.
Tony Fowler: So, I don't know, maybe maybe to maybe to structure this, maybe we should talk about what... is traditionally... used as a warm up. You know, and then. Part of why I went over what what we did in boxing and jiu-jitsu was to kind of like if us give us that frame of reference, right?
Taylor Kruse: Sure.
Tony Fowler: Like jogging. for example, is is a common warm-up.
Taylor Kruse: Right.
Tony Fowler: And maybe we can go through that and talk about like what's what's really going on there.
Taylor Kruse: Yeah, I think traditionally... what we... View. a warmup as is just getting started with some kind of activity that.
Taylor Kruse: If we were to look up the definition of a warm-up, I have a feeling it's going to say something about... doing some sort of movement that's going to increase your body temperature. all right and
Tony Fowler: Hmm.
Taylor Kruse: I think. We... we sort of gravitate towards things like running. um Things like jumping rope or something that... you can do that is probably going to elevate your heart rate rather quickly.
Taylor Kruse: but also feel like It's warming up maybe your core temperature. right Maybe you break a sweat. I think most people. probably view a warmup as that. Right. Um, slash maybe doing something.
Taylor Kruse: that feels more flexibility slash. mobility-based. And everyone sort of has a different idea of what that is, right? Because there's so many different forms of flexibility and mobility. For some people, that might be...
Taylor Kruse: doing some stretches. For other people, it's doing some joint mobilizations. Some people really gravitate towards... like dynamic warm-ups that are kind of a combination where you're you're actively...
Taylor Kruse: performing exercises that resemble stretching in some way, but are but are not. Traditionally. a static stretch. Let's say.
Taylor Kruse: right so There's a lot of different things people do. Um, And so, but I think really, if you were to... you know, poll people on this. I have a feeling. it would kind of come back to like raising the body temperature.
Taylor Kruse: right and Stretching out. Feeling like you're more mobile. than you were. a few minutes ago Right? and putting those two things together. So.
Taylor Kruse: Kind of what we look at as a... as a warm-up. But yeah, what you're... you know You're sort of alluding to some of these. Things we can do.
Taylor Kruse: through the lens of neurology that also seem like they could be Part of a warm-up And... could help us prepare. For what we're going to do because that's why we warm up, right?
Tony Fowler: here
Taylor Kruse: you know we We do this so that... We can potentiate. Hopefully. our performance and prepare our body better. for what we're about to do.
Taylor Kruse: Alright. And we can absolutely do that with good. with good neuro drills. and And this is the part of warming up that. Doesn't. get.
Taylor Kruse: Any attention. whatsoever, really, but it's always happening. Right? When we... When we do... any kind of warm-up activity. We're always getting...
Taylor Kruse: neurologic systems on board. that help us with what we're about to do next. You know, it's funny thinking about that example you shared where... You know, you've heard me say.
Taylor Kruse: especially athletes. you know, ah They do a drill and they get better. aren't I just warming up, right? Especially when you do range of motion testing.
Tony Fowler: Mm-hmm
Taylor Kruse: Right? and Because that's this is... Something I've heard for years because range of motion testing is where we begin people, obviously. because it's there's There's a lot of reasons. It's easy.
Taylor Kruse: It's simple. I can teach it pretty quickly. um It also, when you're trying to... uh you know thinking about how I apply it as a coach. It's very useful.
Taylor Kruse: when you can show a client in immediate change. in range of motion slash movement quality. And that just helps build the experience for them and and get them more engaged and show them that.
Taylor Kruse: this educational lesson we talk about called the speed of the nervous system. is real where You can do something. with a higher order system.
Taylor Kruse: And... Create change in the moment. that can be measured. Right and it and it can be measured in lots of different ways. This is the thing so people who haven't leaned into our content enough or not whether they're not.
Taylor Kruse: you know, they're not learning. Applied neuro haven't yet Reach the point. where... the assessments become more than just range of motion.
Taylor Kruse: So when you're first seeing... a drill done, like a vision drill. or a breathing drill, or a vestibular drill, or even some kind of sensory stimulus, you know some sort of, let's say, vibration.
Taylor Kruse: on the skin and then you retest and someone's forward bend is significantly better. Right? It is very easy to jump to the conclusion if you don't know much about neurology.
Taylor Kruse: And you don't know. The, uh... You don't know the speed of the nervous system lesson. right It's very easy to jump to the conclusion that... Well. That forward bend. Just must be getting warmed up now.
Taylor Kruse: Right? Because you've done it. several times. And that's... Not really the case. Because doing a forward bend... twice. isn't actually what we would consider a true warmup. It's not like you're...
Taylor Kruse: it's not like you're beginning to do some sort of... running activity and your... body temperature is increasing and You know all of that is happening It's just that because...
Taylor Kruse: of the input that has been processed, there is some level of change that occurs. In the brain.
Taylor Kruse: that then equals some level of change in muscle tone. And when muscle tone changes... Think about it as kind of recalibrating.
Taylor Kruse: Generally speaking range of motion will improve. But... This result also echoes through the body. meaning if we were to test balance.
Taylor Kruse: or we were to test strength. or we were to test stability or something like that. We would likely find that most of the high payoff drills that we do that equal greater range of motion.
Taylor Kruse: probably also improve some of those other categories too, if not all of them. which is kind of neat. So it's always fun because... um Or funny, really.
Taylor Kruse: between coach and athlete when the athlete's like, hey. The only reason I'm getting better here is because I'm getting warmed up. Um, Truth be told. The best way to get... an athlete kind of engaged in this process.
Taylor Kruse: And... warning To do more with Applied Neuro is to make them worse. which you can easily do too.
Tony Fowler: Right.
Taylor Kruse: Heh.
Tony Fowler: Right, because if the range of motion decreases, now they can't say, well, I'm just...
Taylor Kruse: So. Yeah. Yeah, exactly.
Tony Fowler: I'm just getting warmed up
Taylor Kruse: Exactly. And and honestly, that's that's usually how it goes. like At some point. you know we do a drill it's the wrong stimulus for them Their forward bend reduces six inches.
Taylor Kruse: And it's like, what? What happened? How did I get worse? I thought I was warmed up. It's like, well, no, you're not really warmed up. You're experiencing the speed of the nervous system and how.
Taylor Kruse: inputs to these higher order systems actually change. our movement. And it's a funny. thing a thing to experience with people. So, yeah.
Taylor Kruse: For our listeners, if you're looking for that great buy-in moment with one of your clients, and maybe they're an athlete. Just make them worse.
Tony Fowler: Yeah.
Taylor Kruse: Because then you can just make them better on the next.
Tony Fowler: I...
Taylor Kruse: The next drill set.
Tony Fowler: i was gonna say i was like is is there like a do no harm clause here we should be invoking.
Taylor Kruse: Yeah.
Tony Fowler: I don't know. Um...
Taylor Kruse: Yeah.
Tony Fowler: Yeah, yeah, fascinating. so You know, i think I think part of what's going on here is... There's like a language thing happening because I actually, believe it or not, never thought about warming up as as body temperature related, which.
Taylor Kruse: Oh okay.
Tony Fowler: perfectly make sense based on the the use of a temperature-related word.
Taylor Kruse: Yeah.
Tony Fowler: of warming up. um but but So so that that is probably where it... where it lives and kind of like the the public eye Um...
Tony Fowler: but when when you pull back and and just say, this is something I do. that will improve my performance.
Taylor Kruse: Yeah.
Tony Fowler: the distinction sort of disappears for me. so So for your example, for the like the forward bend.
Taylor Kruse: Yeah.
Tony Fowler: You do one forward bend. and then you know you stand up straight for a second, and then you do a second forward bend.
Taylor Kruse: Mm hmm.
Tony Fowler: and you your range of motion increases.
Taylor Kruse: Mm hmm.
Tony Fowler: To me, that first forward bend is... A warm-up.
Taylor Kruse: Yes.
Tony Fowler: Um... And... you know i think i think it'll be really cool to like go through kind of the all of the different things that people do as warm-ups and discuss the neurology and what's effective and what might.
Taylor Kruse: Mm hmm.
Taylor Kruse: Mm hmm.
Tony Fowler: might be counterproductive and whatnot but even just that example Um, I don't know. I'm curious what your take is on that. If if there's a...
Taylor Kruse: Yeah, actually, this is i want to I want to talk about this. so First let me say this If I bend over to touch my toes and that's my first repetition and that kind of gives me my baseline.
Taylor Kruse: Range of motion for... where I am in the moment for that movement.
Taylor Kruse: Technically... My next repetition... Should be a little bit better Technically. Like that is a healthy response. to moving.
Tony Fowler: Hmm.
Taylor Kruse: All right We want that. Okay. So... The problem is... Most people assume that that's what's happening to them. And.
Taylor Kruse: What I can say is that... It doesn't happen that way for everybody. Okay. Some people will stay the same. Okay. Some people will get worse.
Taylor Kruse: The question is, why did you get worse? That's a whole other conversation. Because... The idea is... By design, Movement is supposed to get us ready for more movement.
Taylor Kruse: And when we do something like a forward bend, There's sensory input. coming in that our brain is receiving. And technically, when sensory Input.
Taylor Kruse: is received and processed. Our ability to move. should get better. It's like almost like the more movement. that We go through the better we should.
Taylor Kruse: Get. Right So that's what we want. That's kind of, in my eye, the... That's the healthy response to movement. now If you're somebody that...
Taylor Kruse: You're doing range of motion testing and You bend over, you touch your toes. The next time you bend over... You touch your toes, you go a little further. The next time you bend over, you touch your toes. You go a little further. That's good.
Taylor Kruse: That's our healthy response to movement. So if that's you, I always tell people, so if I have an athlete that that's Kind of how it is for them. I actually tell people it do the movement Until you stop improving.
Taylor Kruse: and then use that as your baseline. And in most people. will, you know... Touch their, let's go to. touch their toes and by the Let's say the third repetition.
Tony Fowler: Yeah, that's what I was gonna say
Taylor Kruse: Yeah, maybe third, fourth repetition. If there's someone that generally... you know, their their movement will increase as they go. Usually by the third or fourth, yeah, that's kind of their baseline. They're not going to improve anymore from... there.
Taylor Kruse: Say so that is more Let's call it a neurological warmup. kind of effect. right where we didn't do enough movement to increase our body temperature. It's not like we ran for five minutes around the gym and started doing jumping you know started jumping rope and stuff.
Taylor Kruse: But we did experience. some improvement. Well, there's a lot of sensory input. coming in when we do something like a forward bend and in fact one of the things that Would be easy to not for people to miss is that when you bend over and you touch your toes you're You're moving your head through space.
Taylor Kruse: rather quickly.
Tony Fowler: here
Taylor Kruse: Right? and there's a lot of vestibular input. that comes in when you do that So just the idea of bending over. is going to activate different parts of your vestibular system.
Taylor Kruse: which have a very large influence. on muscle tone. and stability. So somebody who's getting better. for the first three reps might actually be experiencing Some improvement. from activating their vestibular system.
Taylor Kruse: Which is interesting to think about. so So yeah, if I notice that. And I'm having a little bit of a challenge kind of. making the distinction between, okay, is this just their second repetition improving?
Taylor Kruse: Or did our drill... make this improvement. then I just have them. Do it a few times and find that that true baseline. Yeah, so
Tony Fowler: Yeah, I think... i think
Taylor Kruse: Go ahead.
Tony Fowler: I'll go ahead.
Taylor Kruse: Sorry.
Tony Fowler: Jinx. I think on the last episode with Alicia, you guys had brought up an example of a client. And I forget exactly what the what the movement was. but it was like something in between the drill that was supposed to help her.
Taylor Kruse: Yeah.
Tony Fowler: and her performing the assessment. messed up her vestibular. system And so she actually got worse.
Taylor Kruse: Yes. It was walking.
Tony Fowler: Yeah.
Taylor Kruse: Yeah.
Tony Fowler: Yeah.
Taylor Kruse: Yeah, which I've seen many times with people that have like a sensitive vestibular. system. you You do a drill. you You get ah what you think might be a good result. They walk three steps, you know, spin around. whatever.
Taylor Kruse: And all of a sudden... The threat's back. Right from a threatened system
Tony Fowler: Mm hmm.
Taylor Kruse: And then your result might be gone. right And so you have to consider kind of what's happening in between and you know know your client and what they might be dealing with. And then you can start to make your assessments a little bit more accurate.
Taylor Kruse: So, yeah, I mean. Not everybody responds. in a healthy way to basic movement. I've seen plenty of times somebody does a forward bend.
Taylor Kruse: Then they do another one and they're worse. and And it does make me think, hmm, I wonder what's going on with their eyes and their inner ear. right Because if you're stimulating a system that's underperforming or fatigued out or...
Taylor Kruse: for some reason is there's threat associated with moving your head through space. because maybe in your past you had a head injury or a whiplash injury or a tbi or For some reason, you have...
Taylor Kruse: an imbalance that lives in your inner ear. moving your head through space might not Feel safe. to your brain Now, when something doesn't feel safe to your brain,
Taylor Kruse: The protective response... is again, a change in muscle tone. So a few minutes ago, I said a high payoff drill changes your muscle tone. And we talked about it changing the muscle. Tone four.
Taylor Kruse: better. performance where we might experience increased Range of motion. Well, we can also have changes in muscle tone immediately. from increasing threat.
Taylor Kruse: So that person that bends over to touch their toes, that has a vestibular imbalance and that drives a lot of threat. the brain might go, whoa, whoa, whoa, that doesn't seem... Safe.
Taylor Kruse: especially considering that the biggest threat for a human being is falling. So that when your vestibular system... is threatened. Your brain is... Not psyched about that.
Taylor Kruse: Right, because that. That is supposed to be your inner ears kind of. It's a very big part of the compass. that helps your brain understand where you are in space and which way you're going?
Taylor Kruse: So... when there's threat associated with that compass and it's maybe not sending the right inputs or Whatever the case might be. Your brain will change muscle tone.
Taylor Kruse: and This is very immediate. End. That would be the opposite response, where now tension is created in the body. as a balance slash stability strategy.
Taylor Kruse: So that's that person that bends over, touches their toes. bends over again, touches their toes, they're worse. their tension in their body has increased.
Taylor Kruse: due to the threat. and And that's often what... what you see with some individuals based on what they're they're dealing with.
Tony Fowler: Yeah. So part of what I'm getting from all this is that. Okay. You know warm-ups may not be as one size fits all.
Tony Fowler: as we tend to approach them in everyday sports and fitness.
Taylor Kruse: Yeah.
Taylor Kruse: That's absolutely right. I... Well, so here's my overall kind of philosophy. So yes, warmups can be very specific to the individual if you want them to be.
Taylor Kruse: Okay. They don't always have to be, probably. A general warm-up. It's good probably for a lot of people. especially if you're that individual that's getting that.
Taylor Kruse: healthy response from movement. when that's not happening. than sometimes being more specific with the warm-up. is a good idea. I've created some really specific warmups for athletes in the past that are really. Really neat. to it's really fun to do this.
Taylor Kruse: Once you've tested in different ways how a person's, let's say vestibular system is responding. to different directional.
Taylor Kruse: Type exercises. Because... we've got different piece different parts of the inner ear like the anatomy of the vestibular system that are responsible for sensing.
Taylor Kruse: ah different things, whether it's head and neck acceleration or the direction that you're traveling. forwards, backwards. Side to side. or up and down. And when you do kind of a full.
Taylor Kruse: evaluation. on an athlete's inner ear or anyone's inner ear. you get a sense for what they respond really well to. directionally you also get a sense for what they might not respond well to.
Taylor Kruse: Yeah. they do have that. but kind of threat. And you can build really, really cool. dynamic warm-ups, that use the high payoff. directions for Exercises.
Taylor Kruse: All right, so. There might be now. A very good reason. To have this person. Run backwards. right, for their warmup. for you know, a couple so you know sets of backwards running.
Taylor Kruse: Because you discovered that it was a very strong stimulus for them. And, in you know, in our courses, we go into all this. detail about what part of the vestibular system that actually activates. But that's an example of it Choosing...
Taylor Kruse: A. direction of movement for a reason. right after you've done some some testing and stuff. So it's fun to see what you respond best to and then build kind of a custom warmup for yourself. And that could consist of...
Taylor Kruse: vestibular drills. Like like running backwards, but it also could consist of different proprioceptive drills like our joint mobilizations and including those specific joints into the warm-up that you know are high payoff.
Taylor Kruse: maybe a nerve glide. stuff like that. So it's really cool when you can make it specific. for the person and and honestly anybody can do this just with the basic assess reassess process
Tony Fowler: here
Taylor Kruse: It doesn't have to be. Super thorough. It can be if you want it to be. especially if you are working with somebody. kind of doing more restorative slash rehab type work.
Taylor Kruse: But through our basic assessment process, you can build your own warm-up really, really easily.
Tony Fowler: Yeah. Yeah, no, it sounds like... um you know, the end goal is to... to tailor this stuff to an individual's neurology right and find their high path movements what stimulus works best.
Taylor Kruse: Yeah.
Tony Fowler: to increase performance, to decrease pain, right?
Taylor Kruse: Absolutely.
Tony Fowler: Um... But I think it'll be it would be fun to look at traditional warm-ups. through an applied neurology lens.
Taylor Kruse: Mm hmm.
Tony Fowler: And try to dissect, okay, what's happening here? What could potentially work? and you know we we did that a little bit just with talking about
Taylor Kruse: um
Tony Fowler: bending over and touching your toes right
Taylor Kruse: Yeah. Yeah.
Tony Fowler: Um, but yeah, if if If that sounds good to you, I'd love to just kind of go through some of those. standard warm ups, if you will, and just. See what we can.
Tony Fowler: learn about neurology with them.
Taylor Kruse: Yeah, that sounds great.
Tony Fowler: So, stretching.
Taylor Kruse: Yeah.
Tony Fowler: We've already touched on that a little bit, but that's a pretty big category that I think you see a lot. You know, I used to play soccer. and You know, we do the thing where you grab your ankle and pull it up to your butt.
Taylor Kruse: Mm hmm.
Tony Fowler: and stretch your your quads right or then we'd like get down in a push-up position and put a foot on our ankle and stretch our achilles tendon and
Taylor Kruse: Yep.
Taylor Kruse: Right.
Tony Fowler: you know you'd lie on your back and someone would grab your foot and push and that would stretch your uh guess the back of your leg or whatever.
Taylor Kruse: Mm hmm.
Tony Fowler: butterfly stretch, all all of that stuff was just standard. Every practice before every game, we'd run through that.
Taylor Kruse: Mm-hmm. Right, same. I grew up doing that stuff.
Tony Fowler: Yeah. Yeah.
Taylor Kruse: Yeah. um so yeah for the record so as far as like traditional stretching. you know get on the ground get into kind of more of a passive static.
Taylor Kruse: Kind of stretch. So personally, I'm... I'm not a fan of... using that pre you know, preactivity.
Taylor Kruse: performance, competition, whatever. I'm not. And and it's because. I... I have experience doing that. Okay, but I also have experience seeing How much more beneficial?
Taylor Kruse: It is. to focus on... other things. So maybe we can talk about that.
Tony Fowler: Okay.
Taylor Kruse: But but kind of running... And it's not to say that... If a person likes to static stretch before an activity, You know, it's not to say like, oh, that's bad.
Taylor Kruse: but there are things that will work better. And... It's kind of counterproductive in my mind anyways to spend a significant amount of time on the ground doing long hold stretching.
Taylor Kruse: where the goal is to relax. when in five or 10 minutes, your goal is not to relax. Your goal is for your sympathetics to become revved up and activated.
Taylor Kruse: so that you can tap into your fight or flight system and go and compete or whatever it is that you want to do.
Tony Fowler: Mm hmm.
Taylor Kruse: So it's sort of counterproductive in my mind to do the opposite. Like. And this is happening like even in professional sports. and so you know and some people say oh well you know the pros do it yeah like Don't. be so sure that the pros have the breakthrough information and understanding of this stuff. What happens in sport?
Taylor Kruse: is that people get into habits. and coaches stay in one place for an extremely long amount of time. And athletes do the same thing. that the coach wants to do for an extremely long amount of time.
Taylor Kruse: And so. philosophies kind of stay the same and sometimes we get locked you know they get locked into doing something a certain way. So... And I see this, you know, even at the at the higher levels in sports where...
Taylor Kruse: The goal before a contest might be like 20 minutes of... you know rub down from the... From the athletic trainer slash long hold stretching.
Taylor Kruse: well interestingly enough when you run those two things through the filter of neurology They are generally more parasympathetic in nature. which is the opposite of what you actually want for performance.
Taylor Kruse: So then you got to ask, well, Is my time better spent? doing something different. right and and i think it is most of the time and and i you know there may be a couple of exceptions right somebody who comes into an athletic event, let's say extremely nervous.
Tony Fowler: Mm-hmm.
Taylor Kruse: maybe Maybe they do need to... you know use some of those parasympathetic type drills to sort of regulate before a contest.
Taylor Kruse: There's always that possibility, and perhaps that could be a tool. And we get nerves you know nerves and stuff like that. But for people who aren't experiencing that... as much For me, it's like, well, what could we do that makes more sense to kind of get our...
Taylor Kruse: Our nervous system... in our higher order systems operating. you know, at full tilt. Right to prepare us for what's going to be... our battle.
Taylor Kruse: you know So yeah, the long hold stretching stuff doesn't really make that much sense to me. In this context. and And another example of how maybe you might...
Taylor Kruse: the argument you know to this might be, well, what about activities where... The long hold stretching. is actually somewhat sports-specific. right, gymnastics.
Taylor Kruse: dancing. Um, There's different, you know maybe fencing.
Tony Fowler: Mm hmm.
Taylor Kruse: right where perhaps we actually want to use more. um larger ranges of motion, possibly do some more static. type holds right because it's it's a part of what you're about to do So that might be an argument to that. and in um But generally speaking.
Taylor Kruse: I'm looking for... What things can I do that are most active? Okay, and what things can I do that are going to activate these different higher order systems, get us prepared so that...
Taylor Kruse: We have better balance, better stability, better coordination. right those are kind of the foundational qualities and i think that We have a lot of choices. for what we can do.
Taylor Kruse: to activate. those systems and improve those qualities pre. activity slash. you know contest
Tony Fowler: So you mentioned a couple things. um You mentioned the parasympathetic. system versus the sympathetic system. Um, I'm going to flag that just because that seems worth.
Tony Fowler: revisiting throughout this conversation in terms of warming up. right because if if we go back to that original definition
Taylor Kruse: Yeah.
Tony Fowler: you know Get your body temperature rising. Maybe you're breathing faster. sympathetics maybe is, is. the the neurological.
Taylor Kruse: Yeah.
Tony Fowler: version of that that we're talking about. um The second thing I wanted to... to flag Um...
Tony Fowler: Shoot, it's just at the tip of my tongue. um You were talking about like the, the counter example of. You know, maybe it's worth someone bringing down their sympathetics a little bit before
Taylor Kruse: Yeah.
Tony Fowler: Um, Before, uh... a match, right?
Taylor Kruse: Mm hmm.
Tony Fowler: I'm also thinking about some of the other like. ah potentially unintended or indirect effects of of that whole regimen of stretching that we described.
Taylor Kruse: Mm hmm.
Tony Fowler: um people getting on the ground, getting on their back. Getting back up. moving through wider ranges of motion. I can't help but feel like the... the like the proprioceptive.
Tony Fowler: Stimulation. And. potentially like you said for touching your toes the vestibular stimulation. of just changing planes and moving your head.
Tony Fowler: you know sideways and up and down and and and And just this this concept of like clarifying the the movement map.
Taylor Kruse: Absolutely.
Tony Fowler: could could be beneficial, and maybe it has less to do with the passive stretching per se.
Taylor Kruse: Mm hmm.
Tony Fowler: And more just about the varied. Movement. that's going on with like a a battery of these. traditional stretches.
Taylor Kruse: It could be, it could be, the only thing is... It's not much movement compared to... what we might do. Instead.
Tony Fowler: Mm hmm.
Taylor Kruse: Right. So. the The movement that you actually go through when you're on the ground and you're doing different passive stretches, yeah, it's there.
Taylor Kruse: But it's nothing compared to the amount of repetitions. you get when you are. Um, Jumping rope. Let's say. Right. And so the there is more stimulus.
Taylor Kruse: involved in something like jumping rope. If we're thinking about like the vestibular system, the visual system, the proprioceptive system. because it's it's faster.
Taylor Kruse: there's there's There's more speed to it. you're you're changing planes quicker.
Tony Fowler: Mm hmm.
Taylor Kruse: Right. And so, so yeah, there's probably proprioceptive benefit. to what you might do on the ground. for sure with... with static stretching. um But...
Taylor Kruse: it It probably is not. nearly As... Well, I guess what I would say is the activation. is probably...
Taylor Kruse: Not nearly what we could achieve. with other more athletic things. and um that you know require more movement.
Tony Fowler: Yeah, so so earlier we were talking about the... jiu-jitsu and boxing warm-ups.
Taylor Kruse: Yeah.
Tony Fowler: That seems like way more. athletic movement, I'd say. If you're doing rolls all the way down the mat and back.
Taylor Kruse: For sure.
Tony Fowler: or if you're running backwards.
Taylor Kruse: For sure.
Tony Fowler: all the way down the mat and back That that might be what you're talking about here, where it's like perhaps. We're getting we're getting more bang for our buck.
Taylor Kruse: Yep.
Tony Fowler: If the goal is. Movement through planes.
Taylor Kruse: Yes.
Tony Fowler: In an athletic way.
Taylor Kruse: Here's what somebody, so somebody listening to this that. has been static stretching for 25 years. um before they work out or before they compete or whatever, they're going to go, oh, okay, well. i don't know if i agree with this guy but We'll keep listening.
Taylor Kruse: Um, Here's what I... encourage anybody to kind of run as an experiment. You'll be most people will will get a really shocking result So if you if you go through some of your basic you know whatever static stretching positions you typically gravitate towards usually people who stretch before and activity.
Taylor Kruse: are doing the same stretches every time. What I encourage you to do is get into those positions and use them as your baseline assessment. But don't stretch. Just see where you are.
Taylor Kruse: access to the position, how does it feel? And then. go and try some of the... Well, we'll keep it simple. Some of the things that you already know how to do.
Taylor Kruse: that would be considered. stronger. a stronger stimulus for the proprioceptive system or the vestibular system, let's say. Like jumping rope. like running backwards.
Taylor Kruse: Maybe you're familiar with some of our joint mobilization drills at this point. Try some of those. return to your baseline, which was your static positions.
Taylor Kruse: and see if you can mark any improvement A lot of people will mark. Much greater improvement From only doing... one of those other things. with you then Then compared to...
Taylor Kruse: the result they get from actually putting the time in. to do the stretch. And so perhaps. The result. you get from stretching. that takes you 10 minutes Could actually take you 25 seconds with the right neurologic stimulus.
Taylor Kruse: That's typically what we find. So when you experience that over and over and over again, and you realize that the more gross movement patterns that we do or the more vestibular drills we do or joint mobilizations we do.
Taylor Kruse: can have such a bigger impact. than that smaller degree of range of motion we might have gained through stretching. It's hard to ignore that. Right? and And that's why I have just... gravitated more towards those types of things, moving more athletically before.
Taylor Kruse: you know, as a warm-up. including hand-eye coordination and decision-making. right These are the things we need as athletic skills. it's It doesn't...
Taylor Kruse: I can't. Spend. 10 minutes or more on the ground. When I know that I could actually prepare my brain for faster.
Taylor Kruse: processing of visual information. Stuff like that. Right.
Tony Fowler: Yeah.
Taylor Kruse: It's, it's, yeah. So when you. All this is, is... people not understanding. what they could be doing. right And then perhaps the static stretching that somebody likes to do becomes.
Taylor Kruse: Maybe something they do after. They. they work out. right and And sometimes that's a nice place to put it. right Because it can be a useful stimulus for...
Taylor Kruse: for people i just find that it's it's probably better. to have it. after the fact. then... to use it as a... something to potentiate. your performance.
Tony Fowler: Yeah. I remember when I started getting into strength training. foam rolling was... very much in vogue.
Taylor Kruse: Yep.
Tony Fowler: And I remember, you know, there was kind of this this debate going on where it's like people would go. and foam roll for 20 minutes.
Taylor Kruse: Yeah, yeah.
Tony Fowler: 30 minutes before they even. get to picking up a barbell, for example.
Taylor Kruse: Right.
Tony Fowler: And some people were like, you don't need to do any of that. And some people swore by it and swore that their lifts were better. and and whatnot. But I just think about the time in the gym. It's like if you if you're spending 20 minutes on the foam roller before you even do the thing.
Taylor Kruse: Right.
Tony Fowler: That you want to practice that you want, you know that that's If you could do that in two minutes. Wouldn't that be nice?
Taylor Kruse: Wow, that's a good...
Tony Fowler: I think that's a very appealing... ah point you're making.
Taylor Kruse: that's a good That's a good point. And if you're not careful, especially if you're a... Movement nerd. and you like exploring all these things that you could do to potentiate performance, if you're not careful, all of a sudden your warmup's 40 minutes long.
Taylor Kruse: And then you're done with that. And it's like, ah okay. Now what? Okay, now here's... This is controversial. But this is my real opinion at this point. I actually.
Taylor Kruse: I think a good warmup. is a great thing If you can, if you can. Do a warm-up. invalidate that it has helped you prepare for what you're about to do.
Taylor Kruse: by maybe assessing your movement, your balance, whatever the case might be. Maybe it's your performance that is better now and that's your assessment. Great. A good warmup is. Let's call it optimal for performance.
Taylor Kruse: But. honestly It's really not necessary. Unless you need it. Now, this is this is kind of the controversial part. So, and this is. just my opinion at this point.
Taylor Kruse: During all the times in my life where I've been at my... highest Uh, Peak level of... fitness for me. I have not needed to warm up for anything.
Taylor Kruse: It doesn't matter what it is, wrestling, jujitsu. Running. hiking. Doesn't matter. And I've always noticed that. When things are going real well with my health.
Taylor Kruse: In my fitness. I can just transition. From... What I'm doing now... to Higher intensity. Whatever. Like I could walk into jujitsu.
Taylor Kruse: And I don't need to warm up. I can just... Start. Okay. Now, that is, for me, the end goal. I always want to feel that way.
Tony Fowler: Right.
Taylor Kruse: I don't always feel that way. Right. But. when When I do feel that way. it's a very good marker for me physically, and for my health.
Taylor Kruse: Okay, because... I was that way for a long time, and i've I've now experienced these kind of peaks and valleys to what I'm... discussing with you. Um, to with you know these these different health concerns that have come up that we've been working through.
Taylor Kruse: And. As we've made improvements, actually, I have... noticed that my ability to not need a warmup or not depend on a warmup.
Taylor Kruse: has become better again. And then I might have a little bit of, you know let's call it a setback. I feel like I might need more warming up, more preparation. i make more improvements okay ah i them now.
Taylor Kruse: not needing as much, and I've i've experienced that. To me, it's kind of the end goal. right um There's a part of... warming up that...
Taylor Kruse: gets zero attention. and it is the autonomic control. that goes into it. So what what this means is we actually have...
Taylor Kruse: Let's just call it a system. that is very... predictive in nature this all gets tied into when we discuss interoception. So we've got episodes on.
Taylor Kruse: The insula. which is a brain area. It's the home of. Introception. Introception is... your sense for Understanding your internal bodily sensations. Let's say that's one thing. There's a lot that goes into interoception, but that's a good way to describe it. Like when your stomach growls.
Taylor Kruse: You feel that. You might know what it means. Um, you know, when your heart rate elevates. You feel that. You know what it means when you're hungry.
Taylor Kruse: You feel a sensation, you know what that means. That's having interoception and understanding what your internal body's telling you. That can be trained. That can be... detrained, let's call it, or people can have.
Taylor Kruse: less accurate. Intro-ception. Okay. So with warming up... Our interoception plays a big role in this.
Taylor Kruse: and It's a predictive system. Meaning... Let's say different uh, kinds of sensory input. are coming in. Your brain and body starts to recognize this.
Taylor Kruse: This happens very fast before you consciously understand it's happening. And then hopefully... Your body is... adjusting your autonomics to prepare you for what's coming.
Taylor Kruse: And a good way to describe this would be... You know, you you go out to a restaurant with your friends. and you you just ate something. You're not hungry. You get to the restaurant. You're in the environment. The lights are dim.
Taylor Kruse: You've got the nice incandescence on. you're talking with your friends, there's music in the background, and you're smelling all the wonderful smells coming from the kitchen. All of a sudden... Your stomach's...
Taylor Kruse: gargling. You know?
Tony Fowler: Getting hungry thinking about it.
Taylor Kruse: you're You're getting hungry. You're ready. you're you're ready to... to consume and and digest food. right Something like the process of digestion starts before you know it's... Starting.
Taylor Kruse: because of all the the clues. Right. That you're. your brain is getting. And warming up is the same. It's the same. And we have to have good adjustments in our autonomics to prep us for what we're about to do. And that means our sympathetics have to elevate.
Taylor Kruse: And that's a good thing. Right? That's a good thing. So... The reason I'm mentioning this is because some people chronically have A very hard time.
Taylor Kruse: Preparing and warming up for... and activity. And in most of them, if they've... been practicing that activity or sport for a long time. They kind of know this about themselves. and you see this individual wearing extra clothing to try to get warm.
Taylor Kruse: they These people generally have a harder time with getting their body temperature to increase. and they they run colder. And that's challenging for them because then they always feel cold, which makes them feel kind of brittle.
Taylor Kruse: So. You might see them wearing extra clothing. You might see them wearing like compression gear. You might see them warming up before everybody else. A lot of times people figure out strategies to help kind of balance this out.
Taylor Kruse: And then other people experience it in a completely different way. They actually. have inaccurate introception And their sympathetics elevate too soon. And they blow all their physical.
Taylor Kruse: in emotional energy before the event even happens. And this is what we... traditionally called choking. in sports. sports you get too nervous too soon you waste your energy then it's time to do the thing and you do a poor job.
Taylor Kruse: All right This is all based on interoception, and this is part of warming up that nobody discusses, and it's really, really fascinating. It's all based on prediction. And if you have the best athletes.
Taylor Kruse: are excellent. at with their introception in their interceptive prediction. All right, and... um you know some of us struggle with that and i actually did struggle with this in in both high school and...
Taylor Kruse: in college athletics, and I... Now I understand it. I understand what was happening. And. I. you know Having been... A coach.
Taylor Kruse: uh afterwards and then kind of really observing Lots of athletes. and being I get to the point where I could really pick out. who was who had really solid introception and they were able to conserve their energy when it was most important.
Taylor Kruse: And these people are able to just turn a switch. They turn a switch. No warm-up needed. no warm they just They just go and they do it and they make it look easy.
Taylor Kruse: and And that to me is... That's kind of the The pinnacle, right? Your, your introception is so good that your body gets those clues that it's almost time and you manage your energy perfectly until, okay, time to turn the switch. And now.
Taylor Kruse: i'm I'm on. It's an amazing skill
Tony Fowler: Mm hmm.
Taylor Kruse: Right. That I'm very envious of thinking about. how difficult that was for me during my athletic career. But it's neat to consider it with with this whole warm-up conversation.
Tony Fowler: so So as part of what you're saying, that is that. the process of warming up. Could also be a process of training your body. on how to when to ramp up.
Tony Fowler: When to hold back. and basically how to time your... Your sympathetic system?
Taylor Kruse: That's exactly what I'm talking about. And it is trainable. Um, comes I think this skill set comes from a lot of different things. a lot of it is your upbringing.
Taylor Kruse: behaviors. having good role models and coaches around you to teach you these things, although you might not know that's what they're teaching you. You know what I mean? so it's it It comes from those things. A a lot of it does anyway.
Taylor Kruse: You know, if you're... You know, it's very common, let's say for... Let's say we have... Well, I'll put it this way. So when I was wrestling in... High school is very common for...
Taylor Kruse: a family of brothers to be awesome. Right two brothers three brothers And... The family had a lot of experience.
Taylor Kruse: in the sport. experience with the practice, experience with the competition. There was competition all the time because there was three.
Tony Fowler: here
Taylor Kruse: Brothers. And they were surrounded by... good coaches and maybe The dad was the coach. And the mom had mastered the...
Taylor Kruse: executive functions that go with managing. three athletes. Right. And there's all this great decision making that's going on. All of that.
Taylor Kruse: is also part of... Developing great introception. as well as... Learning. how to listen to your body. That's really what this this is, the skill of listening to your body.
Taylor Kruse: And, and athletes. I keep saying athletes, and I really mean anybody. But people who have a harder time listening to those cues that their body is giving them.
Taylor Kruse: they might actually have a harder time warming up.
Tony Fowler: Mm hmm.
Taylor Kruse: All right, we've seen that. and The. Sometimes it it shows or presents itself in different ways. like I talked about the person that has a hard time like... feeling that their body will actually warm up.
Taylor Kruse: They always feel brittle. Right? That is that clear sign that their're they're ought not their autonomics just aren't being triggered. at the right time Right. And so it's.
Taylor Kruse: It's fascinating to to think that that that system could be something that can be trained. Right, and and there's lots of different ways to improve a person's interception.
Taylor Kruse: It can come from... the behavioral type stuff I suggested, but also it could come from actual exercises of focusing on your breathing.
Taylor Kruse: or focusing on trying to feel your heartbeat.
Tony Fowler: Mm hmm.
Taylor Kruse: Right. It could come from some. kind of mindfulness Type. practice. There's lots of of things to... consider here it could One of the things I've tried in the past, which is kind of fun for athletes, is to try to learn how to adjust.
Taylor Kruse: your... um heart rate, On the fly. Right? And so you can you can wear like a... a perfusion index
Tony Fowler: Hmm.
Taylor Kruse: monitor on your finger you can look at it okay 72 beats And then you close your eyes and you... you try to as quickly as you can change your um Your. pulse.
Taylor Kruse: To a different number Maybe make it increase, maybe make it decrease. right This is a fun kind of game. that we will be considered like an interoceptive training. drill.
Taylor Kruse: So there's there's lots of different ways to... to consider this it's It's neat. I remember working... I was working with... this really high level.
Taylor Kruse: Female. Fencer. And she was. The highest level you can... You can be it. um And. She then went on to to coach Division I college. and I was helping her with some pain issues.
Taylor Kruse: and talking at one point about things. and She said, it's the weirdest thing. I said, what? She said, my hip pain. goes away.
Taylor Kruse: 100%. before practice. And I go, really? She said, yeah. And she wasn't competing at this time. She was a coach, but... I said, what what do you think's doing that? She goes, I don't know. It's the weirdest thing. It's when I put my fencing shoes on.
Taylor Kruse: Like... really she started talking about it more and so she was having this experience where as her body was preparing itself for... Training.
Taylor Kruse: Right? She was going through the... process that she always goes through. in her mind and whatever she was doing. And she'd become extremely you know.
Taylor Kruse: proficient. at this kind of warmup that's taking place. without even doing any movement. And mentally. Right? She puts on her her shoes. For fencing,
Taylor Kruse: and her body is prepared and her pain is gone. And then she goes through the practice. Everything's good. and Later on... You know, no fencing shoes on. and Eventually, her pain would return. Really interesting.
Tony Fowler: Yeah. I want to circle back to... Something you said earlier and and actually, you know, maybe ah talk about a different modality.
Taylor Kruse: Sure.
Tony Fowler: Um, Well, when I was on the tip of my tongue and I couldn't remember the second thing, you had mentioned, you know, sometimes stretching, passive stretching can be useful for the sport if it's specific to the sport.
Taylor Kruse: Hmm?
Tony Fowler: Um, And so I did want to talk about specificity also as a variable in warmups. so Strength training is one that that comes to mind where... Oftentimes.
Tony Fowler: A lifter. Olympic lifter, power lifter, whoever. They're not. going to pick up the heaviest weight. that they're gonna do that day.
Tony Fowler: On their first rep.
Taylor Kruse: Sure
Tony Fowler: Oftentimes, they're something they call warm-up sets.
Taylor Kruse: Mm hmm.
Tony Fowler: And what is that? They're usually doing a much lighter weight and then progressively adding weight to the bar until they reach their working sets, right?
Taylor Kruse: Mm hmm.
Tony Fowler: Um... This is a form of warm-up that is... Extremely specific. to the movement, right?
Taylor Kruse: Right.
Tony Fowler: You're you're. Deadlifting. a certain amount and then you're adding weight and then you're dead lifting and then finally you get to the weight and the deadlift is the the performance metric. Right.
Taylor Kruse: Right.
Tony Fowler: Um... What do you think's going on there? from an applied neurology perspective? Why why are people... spending the time. going through that process.
Taylor Kruse: Well, I think that's a good process to to go through. and It certainly is something I've... I've practiced. For sure. um I think proprioceptively there's a lot going on there. It's like your...
Taylor Kruse: It's like you're preparing your nervous system. to handle what's coming. by giving it like small doses leading up to What would be... a more intense Lift in this example.
Taylor Kruse: And I think like overall recruitment. You know of of of muscle tissue It's like it's... It's coming online.
Taylor Kruse: you know, as you, as you go through this, it's not to say like muscles are turned off and then you're turning them on. That's... That's not what I mean. and And we do hear that kind of thing thrown around in this.
Taylor Kruse: you know, in the in the fitness industry about. activating muscles and I kind of know what people mean by that but it's Often not what? They think it is um But yeah, I think neurologically.
Taylor Kruse: your Your nervous system... adapts. to... Incoming stimulus. Very, very fast. very very quickly so you're giving it those small doses And.
Taylor Kruse: Everything is predictive based. that It's prediction based. That's what. people need to understand when it comes to the brain and the nervous system. It's all prediction. Your brain is constantly trying to figure out. What is coming next?
Taylor Kruse: Bye. you know, considering all the different sensory input that's coming in. Okay, so... For me. When you are.
Taylor Kruse: going through that process and kind of giving your nervous system these small doses. Of what? You're doing It helps. this process of prediction.
Taylor Kruse: and there's an adaptation that is taking place in the moment for sure. and typically when that happens it then feels like we can do more or we can do we can do what we're trying to do better.
Taylor Kruse: Until a certain extent, of course. But in the warm-up process... Certainly. feel like we can do more.
Tony Fowler: So. It's priming the nervous system to... predict okay i'm going to have to run through this movement And lift heavy weight.
Taylor Kruse: Yeah.
Tony Fowler: Let me, let me.
Taylor Kruse: What? Yeah, well, it's it's more a... just in case we have to do this again.
Tony Fowler: a
Taylor Kruse: Let's, you know. Let's prime. that's how i That's how I interpret it. Yep.
Tony Fowler: Interesting.
Taylor Kruse: Just in case.
Tony Fowler: Yeah. And... You know, with with deadlifts, for example, you know, it is... also going to elevate your heart rate.
Taylor Kruse: Yes, and there's a lot of sensation that comes from it.
Tony Fowler: Um, Mm hmm.
Taylor Kruse: You know, there's a lot of it's a lot of internal sensation that comes from contracting your muscles and feeling that effort. And all of that... has has It but plays a role in this.
Taylor Kruse: right it plays a role in the you know remember we said the healthy response to movement All right is for you know, these improvements to be taking place as we take in.
Taylor Kruse: you know the most sensory input It's all part of it. right, feeling. clarifying maps. You are... Clarifying your brain's maps of your body.
Taylor Kruse: Your brain feels safe when that's happening. Anytime. You make the brain feel safe. you are granted better performance.
Tony Fowler: Hmm.
Taylor Kruse: That's just how it works.
Tony Fowler: Can I jump in on that for a second?
Taylor Kruse: Yeah.
Tony Fowler: So maybe using a lighter weight. is telling the nervous system, hey, this is safe. to put this weight on my back. and squat it. which would otherwise maybe be very threatening. if you just went straight to your max.
Taylor Kruse: Sure.
Tony Fowler: Wait.
Taylor Kruse: Yeah. Yeah I think there's something to that.
Tony Fowler: So maybe it's there's like a threat inoculation. thing going on where as you're adding weight to the bar, little by little, your your nervous system's like, okay, I can handle this.
Taylor Kruse: Definitely.
Tony Fowler: I just did it.
Taylor Kruse: Yeah.
Tony Fowler: It's it's okay. I didn't die.
Taylor Kruse: Right.
Tony Fowler: Hmm.
Taylor Kruse: Right. Yeah, I absolutely think that. I used to go through, this was a long time ago. In fact, the first person to ever mention the nervous system to me was one of my high school wrestling coaches who was...
Taylor Kruse: He was really into training. and And that was cool to... To have him as a mentor early on and his brother was Even more into training and so he was learning a lot through his brother and stuff. And he's the first person to mention the words nervous system to me.
Taylor Kruse: when I was a I guess that would have been a junior. and in high school. And he was... into training enough that he was messing around with different ideas that came from soviet research in strength and conditioning and one of the things that he presented me with
Tony Fowler: Mm-hmm.
Taylor Kruse: was this idea that... I didn't have to train to failure. during the wrestling season. and that I shouldn't. Because why would I want that?
Taylor Kruse: additional breakdown and stress. on my tissue. when the main goal is wrestling.
Tony Fowler: Mm hmm.
Taylor Kruse: Which... was a hard thing for me to swallow at that age. because all I wanted to do was build my muscles. But what he was explaining to me. was that it made more sense for me to not worry about training.
Taylor Kruse: To failure. But instead, this is when I heard. that these words for the first time. Instead, I could train my nervous system. Right to make these adaptations.
Taylor Kruse: to even heavy weights. But... Perhaps the goal was not to do. very many repetitions of them.
Tony Fowler: Mm hmm.
Taylor Kruse: Okay, it's a really neat idea that I I thought, okay, I'll I'll try this out. And. The first thing he gave me was this. Pull up. for pull-ups because we didn't do a ton of in the wrestling season we would typically scale down our workouts to some key movements. um Rather. than doing what we would do in the off season.
Taylor Kruse: And... I remember pull ups being on the routine. And it was like a pyramid scheme. Where... The first set of pull-ups. Might have been one pull-up.
Taylor Kruse: All right The second set might have been two. Then it might have been 1 again.
Tony Fowler: Mm hmm.
Taylor Kruse: Then it might have been three and then it might have been back to one And the rep scheme, if I remember correctly, and I wish I had it. Um, it's cool because it was like on a piece of paper and It was like...
Tony Fowler: Yeah, sure.
Taylor Kruse: you know, Xeroxed and yeah, you know. We don't have that anymore. um And I don't really think the repetitions ever went over five.
Tony Fowler: Mm-hmm
Taylor Kruse: right And then we did it with weighted pull-ups too. And what I'm getting at is that it was a really neat experience for me because I never felt fatigued. Okay. I never had.
Taylor Kruse: The soreness. that came from when I was training. closer to failure. and I got stronger. So the the marker for me was that... I would. I was testing my. One rep.
Taylor Kruse: body weight. or sorry, one rep. Um, Weighted pull-up. Right. And so we'd have like, you know, we'd we'd have the belt on. with a chain, you'd attach the dumbbells to you.
Tony Fowler: Mm-hmm.
Taylor Kruse: And very, very cool because I increased my strength. by doing less. And... Back then it was described to me as training your nervous system more.
Tony Fowler: Mm hmm.
Taylor Kruse: to to be able to make that adaptation and be able to bear more weight. And I took that idea. and tried it with different things And. It was really cool to have this experience at a young age. um Okay.
Taylor Kruse: I... Wanted my squat to go up. And so... and this is i didn't think like this is i i thought i thought of this but i didn't this is being done like crazy all over the place but i thought to myself well if If that worked with pull-ups...
Taylor Kruse: Maybe. sometimes instead of going in and squatting I should just put a lot of weight on the bar. put it on my back, and stand there.
Tony Fowler: Oh yeah. Mm hmm.
Taylor Kruse: So I thought I came up with that, and I didn't. But it was... impressive at that age. And I started doing stuff like that.
Tony Fowler: Yeah.
Taylor Kruse: And it was incredibly valuable for me during the wrestling season because I didn't have the. you know the stress on my body that I did. with you know going through a whole squat routine, I made great gains.
Taylor Kruse: doing stuff like that. Yeah.
Tony Fowler: So i've actually I had actually encountered that when I was... uh barbell training And... The way that I... i came across it. I don't know how. was the idea that you could actually put more weight on the bar than you could squat.
Taylor Kruse: Sure.
Tony Fowler: And you could just hold it on your back and then re-rack it.
Taylor Kruse: Right. Yeah.
Tony Fowler: And. Now that we're having this conversation, I'm thinking. Hey, that could also have been threat inoculation.
Taylor Kruse: Right, right.
Tony Fowler: because it feels really heavy. on your back it's heavier than you can squat. And so then when you go back to a ah lower weight. that you can squat. Your nervous system's like, oh yeah, that's not as heavy. I've had this weight. out I've had more than this weight on my back before.
Tony Fowler: I will grant you.
Taylor Kruse: Yes.
Tony Fowler: the ability to to to squat this without.
Taylor Kruse: there's There's something to it. it's ah It's a... Neat way to think about it. Right, that threat inoculation. So it's... Yeah.
Tony Fowler: the The other thing i'll I'll mention and not to to stay on strength training forever but there's also something i forget exactly what it's called but like the bulgarian method um And I think it was basically these these.
Tony Fowler: power lifters. uh they They were probably on... on some sort of substances, you know what I mean?
Taylor Kruse: Yeah. Yeah, yeah
Tony Fowler: But I think the philosophy that was very different from what was going on. in the west was a Instead of getting really ramped up, you know, they're not getting like all fired up and grunting and you know, sniffing ammonia or whatever.
Taylor Kruse: Right.
Tony Fowler: the The whole thing was that you're supposed to be able to just squat. The heaviest weight you can squat. Kind of like what you were saying with no warm-up, but also with no like tension and And so the the idea was that they were trying to have a more...
Taylor Kruse: Right.
Tony Fowler: And it wasn't framed this way to me at the time, but. Trying to have a more parasympathetic relationship with really heavy weights.
Taylor Kruse: Mm hmm.
Tony Fowler: So instead of getting all ramped up and all like fired up. They're teaching their body to be able to do it. At a less. ah Awesome. activated.
Taylor Kruse: Yes.
Tony Fowler: level, I guess.
Taylor Kruse: I'm very familiar. with this philosophy.
Tony Fowler: Mm hmm.
Taylor Kruse: And um I love it. And I've. I've... played with it in my own training.
Tony Fowler: Mm hmm.
Taylor Kruse: I think there's huge value to this, huge. Yeah, it's really, really neat. to It's a It's almost like ah a level of body awareness.
Tony Fowler: Mm hmm.
Taylor Kruse: you know And it's hard to do. when Traditional strength training, especially, it's it's all about generating tension.
Tony Fowler: Yeah.
Taylor Kruse: and all of a sudden you go through your workout and you're trying to stay relaxed. I think it's a great athletic skill. and you know athletes The trademark of a great athlete is making something difficult look easy.
Taylor Kruse: That's what they all have in common, everyone who's good at what they do. And... you know We always educate our students that... Ultimately tension is the enemy. of efficiency.
Taylor Kruse: And so in some ways, it's kind of... silly to think that we spend Most of the time. in like a gym context, trying to learn how to generate tension better.
Taylor Kruse: When in reality, when we want to go and use our body really well, We have to do the opposite and learn how to, we have to be able to relax. or perhaps contract. very hard and then very quickly relax.
Taylor Kruse: And so there's a lot of, like a lot of the martial arts have these ideas built into them. But in my mind, we've actually kind of gone backwards as a whole. because everything's gone.
Taylor Kruse: you know, become so much about. generating tension. at the gym. very rarely are people. engaging in activities that Teach them to do the opposite. I love the idea of trying to...
Taylor Kruse: Put less. Call it it's it's tricky to describe because it's It's not necessarily less effort. but it is. Less.
Taylor Kruse: voluntary tension. in the movement to make things more efficient So. not to be mistaken with. You know, don't...
Taylor Kruse: Don't do what you need to do to stabilize yourself if you're lifting a heavy load, but it's different. And I always start people like this. I say, First thing to do is try to do your exercise without making a pain face.
Tony Fowler: you
Taylor Kruse: If you can keep your face relaxed. and you can maintain your breathing. you're probably doing it. And it's hard. People. People don't realize how much they're holding their breath and how much they're making the pain face.
Tony Fowler: Mm hmm.
Taylor Kruse: it's It's a... it's an interesting... sort of you know little Just a little novel movement experiment to play with
Tony Fowler: So I think we touched on. kind of aerobics. Um, and just movement in general as as a form of warm-up. um Do you have anything to say about aerobics specifically in terms of warming up that we haven't touched on real quick?
Taylor Kruse: Um, Not so much, and I think I... I'll just say it a little bit differently. I generally think that the... the aerobic, the cardiovascular type. you know activation that people like to have with a warm-up
Tony Fowler: Mm hmm.
Taylor Kruse: It should be combined with... vestibular input. as much as possible. I think that's the best. the best way to do it. Right, so. as much movement through you know, different different planes as possible. and Um, That's why I love the traditional stuff. that has always been there, like jumping rope.
Tony Fowler: Yeah.
Taylor Kruse: It's great vestibular activation. Great for... activating proprioception and getting your heart rate up. Let's go. Good stuff.
Tony Fowler: Those cabs are helping pump all that. oxygen through your body as well.
Taylor Kruse: Yeah, we we didn't really get a chance to talk that much about the visual system but vision exercises are uh phenomenal for warm-ups as well i mean especially if you're an athlete and you are expecting your best performance Why would you not?
Taylor Kruse: want to calibrate your visual system and prepare it. right, to take in information faster. Because our decision-making... in different activities and sports.
Taylor Kruse: a large amount of the speed of our decision making. is based on... how quickly we interpret.
Tony Fowler: Mm hmm.
Taylor Kruse: what we're actually seeing. And you can prepare that. which means if you know that, you can never ignore it again.
Tony Fowler: Yeah.
Taylor Kruse: Right.
Tony Fowler: We have an episode on on
Taylor Kruse: i think
Tony Fowler: training reaction. and In sports and athletics, yeah.
Taylor Kruse: Yep. I mean, it's just such a... Such a cool idea. if especially if you're into sports like... any kind of racing sport. where you have to process.
Taylor Kruse: visual input very very quickly Vision exercises are great there. but also from... let's call it an injury prevention standpoint. I don't know if we...
Taylor Kruse: We can prevent injury. But. Perhaps. Vision training. for contact sport athletes. could be extremely useful for...
Taylor Kruse: Helping you see danger or helping you see danger come. quicker. which might then help you prevent injury. All right, kind of opening up your awareness, you know, through your...
Taylor Kruse: through your visual field another you know It helps us. Well, it's just... another way to build the case for why we might want to get our eyes moving well before we we go and engage in in a sport.
Tony Fowler: Yeah. I'm trying to think of... ah a sport warm-up that does that has a visual component and the only one that's come into mind is the batters in the batting cage
Taylor Kruse: Yep.
Tony Fowler: where a pitcher you know it's or a machine or whatever is throwing balls at them and
Taylor Kruse: Yep.
Tony Fowler: Again, it's very specific to the sport, but there's also a...
Taylor Kruse: I mean, for ball sport athletes, absolutely.
Tony Fowler: Yeah. There's also a visual convergence. a coordination element. Yeah.
Taylor Kruse: Totally. Any ball sport athlete. I mean... vision, ah In your warm-up, it should be number one. It should be number one. there's no question it is it is going to be the highest priority for me.
Taylor Kruse: for anything like that.
Tony Fowler: You also mentioned one more thing that I wanted to touch on. um which was breathing.
Taylor Kruse: Yep.
Tony Fowler: And I think it's related to aerobics insofar as when you do aerobics, you end up breathing harder and and your heart rate goes up. But. I know from our conversations about applied neurology that there's all sorts of ways.
Tony Fowler: to breathe that have different effects. And so I'm curious if if you find... breathing techniques useful. either in elevating sympathetics or Uh, you know uh regulating sympathetics bringing it down or you know that kind of thing
Taylor Kruse: Yeah, that's great that you brought that up.
Taylor Kruse: Yeah, so... I love breathing drills. in a warmup. Um, typically the type of breathing drill. that I am using in a warmup.
Taylor Kruse: is different from what people might... use as more like relaxed styles of breathing. So... We're looking for more of the sympathetic style. of breathing exercises versus parasympathetic.
Tony Fowler: Mm hmm.
Taylor Kruse: So parasympathetic, generally slower breathing. exhales that are two to three times as long as inhales that's Usually. more parasympathetic for most people. when we speed things up.
Taylor Kruse: It becomes more sympathetic. but also when it includes more air hunger. So air hunger is kind of the key thing there that... starts to trigger more sympathetic. Drive.
Taylor Kruse: So just air hunger type exercises, which... Ironically could mean not breathing while you move. Right? Until you have to breathe again. That's what air hunger is, but it also could be. some form of breathing exercise that is a little bit more rhythmic and faster.
Taylor Kruse: That. also includes some air hunger and one of my favorite warm-up breathing exercises we call the breath ladder. And this is a really neat thing. Listeners should try this just before you work out. I think you'll really like it.
Taylor Kruse: There's something... Well, there's something... focusing about it like it's it's like focusing on on this Faster breathing. Rhythm.
Taylor Kruse: and how it can it really i do feel like it helps prepare you for better focus and just using your body better. but It goes like this. You do a short sniff for an inhale through your nose.
Taylor Kruse: Right, and then you do a short, fast, we call it a puff exhale. And you make the P sound. Right. And so it's in. With the sniff. Out.
Taylor Kruse: With the puff. And the idea... is you start with one in. One out. Then you go to 2 in. Two out. Three in.
Taylor Kruse: three out, but it's rhythmic and it's continuous. So it's like this, if you can listen.
Taylor Kruse: And the idea... is you climb the ladder. So eventually you might get to nine in 9 out. 10 in. 10 out. And there's a lot of learning that goes into this at first, because if you don't manage your breath properly and know how to kind of pack it away, if you know what I mean, the different parts of your...
Tony Fowler: Right.
Taylor Kruse: of your uh your trunk you don't manage it properly and you get to seven and now it's like, I can't get any more in. and you have to be done but it can be trained to get to 10 or beyond.
Taylor Kruse: right And this is an amazing... Warm-up drill. I have... This is something I've been doing for so long and it never goes out of style and people love it. And it's also fun because you can see your progress because most people, when they try this, if they don't breathe that well.
Taylor Kruse: they'll get choked up at six or seven.
Tony Fowler: Mm hmm.
Taylor Kruse: They won't be able to get any more in. okay so then you train it you get up to 10. nice i improved it's It's a great one. and I like to do it with movement.
Taylor Kruse: So you're not just standing there. You're walking.
Tony Fowler: Mm hmm.
Taylor Kruse: Perhaps you're jogging? I've done this with jumping rope.
Tony Fowler: Mm hmm.
Taylor Kruse: Running backwards. We've done so many. variations of this where you just take the breath ladder And put it. together with something else. super enjoyable and um afterwards you're like you feel good you feel ready to rock and i think that style of breathing drill is more advantageous.
Taylor Kruse: for preparation. Versus okay, let's lay on the ground get on our back Slow inhale. Super long exhale. that's That's not what I'm doing.
Taylor Kruse: um pre pre-training or pre... ah pre-athletics because it's... kind of counterproductive to... how you're about to use your body.
Tony Fowler: Yeah. Yeah. And then, um you know. specific to the individual, right? the individual that's already like super adrenaline.
Taylor Kruse: Right.
Tony Fowler: ah They're, they're. Their their sympathetics are raised way too soon
Taylor Kruse: Sure.
Tony Fowler: You don't want them to to choke. You might not.
Taylor Kruse: Yep.
Tony Fowler: prescribe this particular warm-up to that person. Right.
Taylor Kruse: Yeah, yeah, perhaps just kind of down-regulating a little bit with some...
Tony Fowler: Mm hmm.
Taylor Kruse: some more relaxed breathing could be useful. All right, it could be useful. So yeah, you can. it's ah It's a good way to think about warming up. And man, it goes... it goes into the weeds too i mean when you start looking at different neuro drills, like let's say with the vestibular system.
Taylor Kruse: And you start looking at some of the more... deeper processing and pathways of the vestibular system. I mean, you can do... You can do some of these vestibular drills. with a purpose of activating more sympathetic tone versus not.
Taylor Kruse: You know like like vertical VORs for example If I look at a target and move my head.
Tony Fowler: Mm-hmm.
Taylor Kruse: Up and down. Right? that may be more so activating for sympathetics. right so you can you can look at that stuff and if you wanted to go to that level of detail you might even be able to use that.
Tony Fowler: Interesting.
Taylor Kruse: you know knowledge and theory. in your warmup.
Tony Fowler: Yeah. Well, I could just talk about this for hours, but...
Taylor Kruse: It's fun.
Tony Fowler: think I think we're at our time here.
Taylor Kruse: Yeah.
Taylor Kruse: All right, well, there it is. I hope you guys enjoyed it. One thing that I must tell you, and actually I was talking to Alicia about this before. we got on today is that we are considering running in enrollment.
Taylor Kruse: quite soon. This would be in October. And it would be a small. waiting list only enrollment. for the neuro foundations. and it would be a self-paced version.
Taylor Kruse: So if you're somebody that was disappointed that you missed the last enrollment and you feel like you're ready right now. We might do this. And so all that means is.
Taylor Kruse: to... to know whether or not this is happening. You have to be on the waiting list because we will contact people. um when when we do. roll it out.
Taylor Kruse: So make sure you are on the waiting list. You can get onto that waiting list using the link in the show notes. And then if we do go through with this in October, you'll get that opportunity to come in, run through neuro foundations in a self-paced version.
Taylor Kruse: and Then you're in. And if you want to proceed. uh into the uh the neurodojo when it comes around for the live version. you'll be ready to rock for that.
Taylor Kruse: So keep that in mind, get yourself on that wait list, and we hope to to have you on the inside pretty soon. Thank you everybody for listening today. We'll be back soon.
