9: Why You Should Train Speed Year Round
5 Reasons To Train Speed Year-Round Speed training is the single most beneficial thing that any developing athlete can take part in. Forget the laundry list of reasons why it’s the one thing all kids need more of, I thought I would simplify things down to why it should be trained year-round in order to get the most out of your athletic development. Speed always seems to be this exclusive quality that everyone wants, but no one knows how to get more of it. The way I see it, to get stronger you lift weights, to get better at your sport you practice, so it only makes sense that to get faster, you run fast. Too simple? Absolutely. But don’t confuse simplicity for lack of effect. Speed training is nothing more than common sense applied to human movement. Just like there is a proper way to kick a soccer ball, dribble a basketball, or swing a golf club, there is a proper way to sprint that will maximize performance. You wouldn’t attempt to lift a 1 rep max without the proper foundation in technical training (I hope). Using that same logical approach, you also wouldn’t try to get faster without the proper instruction in the technique and application of principles. With that being said, here are five points that address the importance of speed training year round. 5 Reasons Why 1.Learning the skill of sprinting is a process 2. Balancing skill-specific work with general preparation and preparedness 3. Training residuals 4. Stress inoculation 5. Resiliency/injury prevention young-athletes-preparing-for-running-in-training-hall Transcript: Welcome Episode 9 of the OPT. Well OPTC. We’re called OPP, right performance podcast. Download PP. Episode nine getting closer ten. Number ten is gonna be our launch.. Pretty stoked about that. Yeah, we’re making some changes here in the in the business and and the gym. Yeah, well it’s going on. Like you said for those of you have been listening up to this point these have all been shot over the span of like. Two months two or three months like almost march yeah and none of them been released yet, so you’re probably like listening it’s like why are they talking about this is like old news but. It is old news but that’s what we’re talking about. It was current at the time yeah, but no big things changing here looks like it is. June 30th, so we got one more day you got new quarter got new month and that’s tentatively when we’re trying to launch our new name yeah so free tractor will be no more we’ll change the position to optimal performance training center and from there it means guys, we’ll see what happens we’ve got t-shirts in we got a buddy Frankie coming to shoot a promo video to launch that and once that’s done. I mean, we’re live websites done. Trying to go that’s an equipment coming on the way yeah we were some new some new rigs from rogue so wow. I was gonna be crazy. I mean, this is something that we’re like when we first took it on I did not think like, I never really saw it it’s completion but oh right we’re getting dangerously close yeah one. Yeah, I think about two like looking back like we’re at the halfway point of the year right could you imagine like when you were thinking January first where am I gonna be in six months? Yeah wow, um, that’s I mean, that’s a crazy question because. At that point. I think have we done? I think we hadn’t even done the podcast before you’d even come on or maybe not the guys no. I don’t think I’d met you it was January or February like end of January yeah. February well. So I mean at that point I was completely on my own I was doing all the coaching by myself. I had little help kind of with the administrative work and dude. I I mean, I was honestly just trying to get through the day-to-day. I mean, I knew at that point I’d kind of had my feet wet for a few months. I knew that I would looking to kind of grow the business scale off. I knew space was getting tired of previous location. I knew that I definitely needed more coaches. But I never really for saw what would happen in terms of bringing on some of the business side of things and yourself and then even I didn’t know Alex was coming on and I knew we’d have: back for the summer but to get him back so early because the coven even to get on intern trav. It’s just been it’s been sweet and better than you can expect especially barring the circumstances that were shut down for almost three months. I mean, right? Right. I mean, that’s. For all the businesses that have made it through this time like it’s been tough and there’s been challenges that come off when you’re shut down like just even just like twiddling your thumbs like finding something to do right? I was tough. That was that was the hardest part for me. It was just like feeling like like, Especially when I was doing so much busy work anyway and thinking like that was like productivity just because there was so much to do but I wasn’t distributing the work of effectively. So to go from literally like probably like a hundred and twenty to zero yeah, you just like hold a cow. I mean like it you kind of lose that that sense of purpose in a way where. You think as you’re not getting stuff done you’re lazy. Yeah, yeah like down yourself or being lazy, but you can’t do anything to fix it because that I mean, I’m sure there’s there were things we probably could have done. I mean, I always look back you could always could have done stuff better, but I mean for what we were given. I think we kind of set the right stuff in place and made sure we were once we were ready to open we were ready to go. You have to move into our new facility, like right before we reopen so the timing that I was perfect. But no, I think all good things so far and even looking towards the next mod the next quarter. I think it’s gonna be good so we’re excited over here. Yeah, definitely. So you wrote a blog recently and we’re kind of in the transition period as well on our our website. We’re gonna have a new totally new website with a different domain name and all that stuff. So be on the lookout for that but you put a blog up and it’s topic is training speed year-round and this was geared toward athletes, right? Yeah, so, Obviously a majority of what we do is. True. I mean linear speed training or whether it’s speed agility or quickness. That’s always kind of been a bread and butter. And so what we preach is kind of the importance of that year-round dosage of speed, whether it’s once a week twice a week three times, I mean realistically being the training residual. I’m pure a lactic speed is about five days plus or minus two so you’re looking at like a really really well trained person. Yeah, maybe for a week you can keep your speed without training it but if you have somebody who’s kind of like the lower end like you’re looking at like three to five days and they start to lose. Gains and speed so it’s like that’s kind of one of the sign points. I like to bring up that’s hard to kind of communicate that to parents because one they don’t really care about the science of what they want to know, hey is Jimmy or Jane going to get better. But I mean, that’s that’s that’s incredibly important to remember because even as people go to play their sport one and sport you never really reach top speed. Unless you are in track. Or football you’re running back a kickoff or something yeah, yeah, even then like you’re disarraying the avoid attack or you have like 20 yards to get up to speed before you have to crush somebody but so people aren’t always really getting that in and they’re definitely getting in practice because the conditioning runs they do are their natures yeah you maybe your first rep is at a hundred percent but then each subsequent rep after that is so low in terms of your max output because your fatigue that you never really getting that dough, so. I like it because well I mean it’s important to keep that speed up so you’re faster around especially in season when you need it the most but then it’s also just a resiliency piece where you’re looking to I mean kind of stress inoculate them. I mean, we know we both know we’ve talked about before how high intensity like a true sprint training session can be whether it’s a neurological adaptation or even just the stress it puts on your your tendons ligaments and tissues like it’s something that needs to be dose because if you don’t use it you will lose it and that kind of puts you in a position. To be more prone to strains like the hamstring like, you know, kind of like those accessory muscles like your adductor you’re growing stuff like that that’s when as people start to petite to have the season they start to read this really starts to kind of nag people so that was basically the premise of the post just making sure that people know that hey like this is something that needs to be done and done a lot, um, I mean, there’s really no better quality to have. Because all the strength the world’s great, but if you can tear your hamstring trying to get there to use it like you can go into the chance to show yourself so right right just kind of read a little bit from here. It’s printing is a skill and like all skills require weekly if not daily attention or practice just like it takes time for an athlete to learn proper fundamental movement patterns, it also takes time to develop the qualities that make somebody a fast runner the proper foundation must be built on posture mechanics and most importantly strength to set aside one to three months to intensely focus on speed development would pale and comparison to a more moderate consistent approach over the long haul. Take the steroid baby take the stairs yeah, that’s how cold is here close in the morning here. Yeah, I mean, that’s so much that then I could kind of go back to what we do, right? I mean people. People are coming in here it’s like hey like it’s it’s July like football’s in a month or two like what can you do for John so well, I mean, I can’t do anything for John too much like if I’m gonna be completely honest like yeah, maybe we can clean up this mechanics a little bit. But I mean it is like anything else is like you don’t expect to be like hey. I’m gonna go see this skill coach and become gonna throw I’m gonna go from an 80 mile an hour but you’re doing 90 miles on our picture two months. I can say no like people people don’t expect that but they do expect when they come to a place like this they’re like hey, like, I’m gonna take two tents off their 40 and I’m on their half it’s just like, Just like anything else. I mean, there’s a progression to everything there’s a regression to everything and when it comes to developing speed. I think more kind of like, you know. You have like t-ball for a reason and then you have like coach pitch and then like machine pitch and then kid pitch and then as you kind of build up through the ranks right you you rise with the level competition and then it’s the kind of the same thing for sprinting. I mean, it needs to be taught we teach kids how to live we teach kids how to play sports we teach them like how to move but for whatever reason people are just like all he’s just born faster all she’s born fast and like that’s a psych it’s like this genetic gift that people haven’t yeah, like there’s that’s a hundred percent true and like there are people who step in here that I have to say, maybe one or two cues the whole time they’ve been here they’re. Bitten for two years and they’re just fast and like that’s just their fiber type. They’re just picked right parents and like so but then there are people I mean that you can improve on it and it like I said, I mean, it is a with a moderate approach in terms of like, hey, we’re not gonna look to run 600 meters every time they’re here of just pure speed but it’s like, hey, we’re gonna we’re gonna progress this out on the volume intensity is gonna kind of make remain moderate until they’re proficient enough and then yeah from there, we’ll look to kind of accomplish more over the years, um, rather than kind of the intensify short-term one to three months game doctor. I think it’s Greg. Rose he’s um he’s the TPI it’s like some sort of golf certification um we use a chiropractor but he’s big in like the whole like rotational sports world so he works a lot with baseball and golf and he’s also big on the youth. I like development field, he always is saying was always early to early to ripe early to rock so you get these parents who come in here, they’re okay, like my kids all that in a bag of chips right now, but they’re nine and it’s like, okay that’s great look like what’s gonna happen like oh my god and I tell parents this and sometimes they look at me funny and sometimes they get it but it’s like hey, Like I don’t care what what Jimmy can do at 11 and he’s 11 like there’s no there’s no Olympics for 11 year olds and then if there is like cool nobody cares when you watch him, so it’s like I’m telling like hey like we have seven years before this kid graduates high school, let’s try to get every last bit with the little training as possible until we need to get more specific utility to intensify how he does things and then increase the amount of times he sees me per week stuff like that on. That’ll go exponentially longer ways than if we were to say hey, let’s have Jimmy trained six days a week for the next three months and then seeing a year yeah yeah. I got way off track there you know, that’s fine with it have a hard time showing my mouth you’re good, you know I’m saying, I mean, you you better than that you long enough cold to know it’s like everyone wants that short-term fix and even like when you were an athlete and we were athletes training together it’s like we like that’s what we wanted right it’s like you came you got a football or you got a soccer in the fall and you’re like, all right. I got three months ago hammered before, you know spring sports and it’s like, Dude I was always getting hurt like always had some head groin something cuz like yeah those three months were great and I felt great they’re gonna stop every time it’s like okay like you only lift when you’re not sees it or you only train like sprinting and stuff when you’re not seasoned but yeah for sure. I think I most like hand-in-hand to with like you were saying I kind of like take the stairs build it up progress it where like you see like these professional athletes like this is off-topic as well, but like, you know, I’m like bosu balls trying to squat it’s like again, that’s what they want their nine-year-old to come and. All right do like that that is going to give them like let’s just get them to squash first yeah yeah. I mean they’re looking at like the end of the race in turn and like terms of like hey like they’ve made it like they can do both of all sports. I don’t care if that makes them feel good and play better like hey as long as you’re not getting them hurt they’re making millions of dollars for you, so it’s like, But then they see them they’re like, oh it gets LeBron does that then like obviously this kid needs to my kid needs to do it, so give me like LeBron it’s like that is yeah so back yeah yeah for them from the one hand you’re looking at a group that’s not why you’re like professional athlete, of course yeah and then one percent of the one yeah and then you’re looking at the athlete in that group who’s doing some weird shit on Instagram yeah, so it’s so backwards and it’s just like, Like that don’t get bored with the basics and even I like Kobe Bryant said that and like look at he is the one percent of one percent I mean, but that dude he was playing the NBA as an 18 year old and yeah his number one phrase is he always tell people just don’t get bored of the basics and like yeah that’s so true for even us because then we had this conversation the other day the office where it’s like man I get so sick of coaching some of these drills that we do because like yeah, maybe we only see a kid twice a week, but we’re coaching the same class essentially. Four to six times a day so it’s a so yeah oh man we got to do marches again it’s a site yeah but they work and like they’ve never not worked and like even when we train we do them, every time we train that’s six days a week we’re doing these stupid drills but I mean, they make us better and if we don’t do them we end up getting hurt we end up doing something stupid and it’s just kind of yeah, even if we don’t have like make corrections like what like you said like well sometimes in sashes will go off if everybody does the first two reps perfect, you know that will skip that third yeah, it’s like yeah, absolutely but Like when you have these delete sprinters doing the same thing, it’s like well this middle school can get benefit out if you think bulk can get that yeah, you know, uh-huh no you’re so right. I think it’s just like, Then like I’ll another kind of analogy here’s just like this tube of toothpaste where it’s like you have this brand new tube and each time you go to do something with these kids you’re gonna get something out of them because it’s like you touch this tube it’s just gonna squirt out whereas like yeah, maybe you do get up to that like that that one percent of one percent you do got to kind of you got to get your vice grip and just kind of pinch out the battery last drop you can get. But we never have to really worry about that. So I think just doing the basics right doing the little things right Yeah over the long haul is like ultimately the only way to kind of have like true success. Yeah, remember a book by a Duke head coach basketball Mike good. Yeah Coach K and he was talking about like I’m pretty sure his coach gay but he’s talking about like how he takes his guys and just inoculates them, like listen how you tiger shoes gonna determine how your game goes ’cause if you tie your shoes loose or quick and you don’t do it right, you’re gonna get a blister and when you get a blister you’re not gonna step, right? When you don’t step right you’re gonna slip you get injured or you’re not gonna play well. It’s like those little things like taking each little thing that you do in preparation and in practice to have a very consistent approach to your game and that’s true it’s sprinting and strength. I mean, even with us when we’re training it’s like, Cold and how long have you been spraining now like for three three or four months. Yeah, well, I mean, yeah probably a little longer club right two a year and a half or so a year and a half West I guess when I started like the Derek Hansen, yeah, yeah programs and stuff so and right now you’re you’re like just tapping into forties, right? Yeah, yeah. I mean, I took a little bit of time off of like sprinting yeah like longer distances but then I like just got into like feeling really good coming back and asking that yeah explosives. You know for that I mean that goes to show like this programming that we follow is in line with this principle right is like do a little over time each yeah each day consistently and then you’re gonna get better or the long haul so like you’re not running 200 meters sprints right now, yeah. You know, and and you wouldn’t right but still what I mean, it’s like I was telling this one of our interns yesterday it’s like nothing we do in trainings ever linear like people just assume like all I got to 405 last week like this week I got to do four tenets. I well no sometimes four or five feels like eight hundred sometimes four or five feels like 200 it’s like, That there’s this level of like preparedness that you come to the table with and like you can’t know until you go and so whether that is sprinting like I know like for me like it’s like I know when I’ve reached my limit and should I choose to push past that like yeah there’s definitely inherit risk involved and like and but like even yesterday guys like I had one more I’m like is this 30 meter sprint really gonna make me that much better or is gonna hurt is deserve better chance, it’s gonna hurt me and I get so clear that it’s like dude like you haven’t I like that was probably the most amount of sprinting I’ve done in. My six months, so I knew for me it was like it was a no question like I’m not gonna do this like I’m gonna live the fight another day like yeah, why why do an extra sprint and set out for six weeks? Then cut it loose and come back into like you know, and then another thing is that you can’t make that up like people are like, oh you’ll get a bag next time like I’m not gonna go do that sprint today like it’s like it’s gone like just leave it like yeah, it’s not a big deal like you’ll like is making it up it’s gonna. Yeah yeah put you back to square one anyway it’s like the reason you skipped it was to not do it in general so just leave it in the past and live to fight another day yeah and one thing too is like takes a lot of maturity to step back and be like do I really need to do that last rep because it’s like that if you go on YouTube and type in like motivation for me training you see David goggles wrong with ATS on said and there there’s an element of that you want to implement in your life, but there’s also an element of intelligence right maturity, like you said you’re 100%. One thing you can do if you don’t if you don’t think you’re mature you have it you have an issue of going too hard is if you have a training partner with you that can like pay like hey that last rep didn’t look too good, are you sure you want to do the next one that’s something that I think we kind of utilize or filming it so you can see it yourself yeah. I think the way you said to about like David Goggins or whatever they’re like, they’re big things like discipline and I think when it comes to training it takes a lot of discipline to really to like go off the script or took like you said like cut wraps cut sets because You’re not feeling that right it’s hard like yeah like it you said to me like it’s quite a couple weeks ago. I don’t let this piece of paper like run your life or like run your training session because they don’t know like how much sleep you got right if you recovered right it’s they’re going off like optimal recovery every time that’s just not the case that’s case scenario for sure it’s a, I mean the ego is really really tough thing and like yeah it is, I mean, it’s takes a tremendous amount of discipline to tell yourself you can’t do something that you set out to do that day, um and whether and like that’s why like even like for our kids I’m trying to get to the point where like they don’t even know what the workout is and some kids are super kind of like oh how do these we have to do how many of these and this is like yeah, like we’ll just see like yeah because some kids could do 10 some kids could do six because some kids can do 12, it’s like, You don’t want them to know um that you cut it short cuz then they do like they like they think like oh I’m not good enough for like I’m like, I’m it’s bad that I’m not ready today when it’s just it’s life yeah and I got tell people it’s okay like you can be tough on the field like I don’t need you to be tough here like this is you’re like there’s zero reason for you to push through to either get hurt or cross like these little micro traumas that are good eventually lead up to a bigger injury. But it’s just like hey like this is like the whole goal of what we do is to make people so they’re not hurt right it’s like do no harm optimize performance mitigate injury like those are the three things we’re supposed to do as training is like preparation specialists, so it’s. It’s something that like it’s hard to solve like there’s so many things to balance but it’s easier it’s what I should say it’s much easier to not let your athletes know what they’re doing just because then they don’t feel you take that ego piece out of it, it’s okay it’s like oh well like you did two sprints that look terrible let’s just go lift and stuff like because like yeah, like maybe they’re not ready to handle that but like you drop your intensity or something and go to something like compared to a lift like, Handle that no problem Yeah And I think that’s huge too with like we talk about a lot in middle school boys. It’s like if they if they they like 1:35 week before if they’re not done with 1:40 that next week. Like that doesn’t take sober. Yeah, it’s so bad. Like with Cove and like returning from that like I’m like try like drew like we try to do a really good job on the front me like hey, like you will not be as strong as you were and that’s totally fine, nobody else is um, unless they had like a sweet weight room at their house like the, Res no chance like that you’re not at like probably 80% of what you were beforehand but it doesn’t matter because they know like hey like I know when I left I had to 45 pounds lights on each side as far like, I’m gonna lift that today. I don’t care what you tell me. It’s like no. Don’t do that. Yeah. Yeah. Anyway, and we spent some time like not lifting right when they when they came right off of right. Yeah, we made sure to kind of. To fully dummy proof it like we did a whole kind of anatomical adaptation block where it was all just kind of like tissue resiliency and just like hired by high volume weight room stuff just to make sure they are prepared. Once we kind of transition to the longer distances in the sprints and even just the the more intensity and the weight room as well. It’s gonna really a little bit more from your blog here. In addition to the inoculation of stress. Spring training also builds up resiliency and injury prevention for the same reason. The soft tissues and joint structures of legs trunk and upper body are trained at such high speeds with such high force that the impact of sport is so much more tolerable even in high volumes. You’re essentially killing multiple birds with one stone. You’re improving the speed at which the limbs move ie getting faster while simultaneously making them stronger and less prone to injury. Do I remember writing after this movie honestly sounds good though Yeah I know closely I just I just said I do these and I literally do. I like I like set down. I tied them and I’m like Senator Eric I’m like fix it post it. Yeah, you’re the best. But now I mean, it’s like and that’s so hard for people to wrap their heads around because there’s no weights but it’s like I remember reading and I want to Charlie’s books is like Ben Johnson can move his knee from or like from standing like from from one stride from like standing to like hit flexion, so his knees parallel to his hip it would do he’d move in 88 kilometers. A second. So that’s like, Was that like 20 meters per second or something like that. Pretty close. Um, when you do like a max effort squat, you move it at like point three yeah meters per second so it’s like you can’t even like compare those numbers it’s like a blink of an eye like versus like watching a train go by it’s just like, So like like I said, like when you crash into someone and the field or you’re running around at such a low velocity for like soccer or like lacrosse or whatever most the time you’re either jogging or you’re just accelerating you never even reach that top speed so your body can handle that all day. And even just like the upper body like like the fact that you can pump your arms because they only reason you really swing your arms are just physics are your counteracting the force that you put in the ground with your legs, um, so there’s like a there’s a good core stability piece and everyone call a core. I mean like you’re like you’re abdominals like your whole kind of like trunk works to kind of brace and keep you in place um, which you can even come back to talk is like cold noise like hey you ever feel like you’re like losing control when you get to higher speeds and it’s like yeah yes and no, I mean like the more you kind of train that like your bot like you have it’s almost like, Your legs are strong and like your arms can kind of keep you balanced but like you might be just be like a little all over the place just because like you or move your tray you’ve never trained your abs yeah at that high of a speed to brace and like stabilize or same with like your arms like you just like what in the weight room do you do that you move your arms so fast and like this is no there’s no comparison there’s no equivalent I should say yeah and it’s like for sprinting for me at least it was like I was always told by like you hunter like it gets you stronger and you’re like yeah, yeah until you actually do it and do a program it. Like you won’t believe it no one believes it and then all in all of a sudden like you’re 20 pounds lighter and you’re benching more and spotty more than you ever have before it is it’s ridiculous, which I’m in the process of discovering that well. I mean because my my initial introduction is just sprinting was powerlifting season and then sprint right after so for me. I’m like, I just have to take your word for it, but like now I had seven years off of sprinting and it’s like getting back into it, my joints are like three kind of. Restructuring my body and calibrate seven million dog man over here yes but we’ll see. I mean, I can tell if there’s things that are way different like my deltoids just from this that’s pretty action with your arm coming up at 90 degrees like that’s so strenuous. I’m not doing anything else like it, you know, so like that development will I mean, we’ll kind of see and I’ll report as much as I can but the other day we squatted and I was doing. You know I’ve had my ministry and I was doing close to 300 like yeah that felt pretty good yeah I mean you’re moving yeah yeah before that’s if I’m getting near 300 it’s like all right get psyched yeah yeah no. I mean there’s even like you said like even this like in the from a like aesthetic standpoint like if you think if you’re doing like a 30 like how many times you’re moving your arm up now yeah that’s a lot of raps like you do that over time like there’s like there’s an element of like I purge upper body have purchased and even just like like looking at like leg like leg strength or like definition like there’s Like you’re putting in a ton of work um and if feels like you’re not doing much but it’s almost like you that’s like cold and said like until you do it and do it well for a long enough period of time like I would knock it. I mean, it’s it is it is insane anyway, we like watching Alex like CrossFit guru yeah, he is a hooked yeah. I love you he’s drinking the juice man like he’s all about it he cannot get enough of the sprint workouts now and like could not be further from the truth probably even like a month ago on it’s so funny because he used to. To be like yeah, I’m just yeah. But then with sprinting he’s like, I’m feel great yeah always yes always ready, um. There’s something about going fast it’s just addicting it’s it’s yeah there’s nothing really quite like it I mean like that for me like I love doing that in the pool just because I feel like competitively I’m better at that because like I mean, I really thought you guys you guys are all so much faster than me. I feel like kind of looking loser but um, no, I mean, there’s something about like seeing how fast you’re really as fast as you can move with within your capability right it’s not like being on a motorcycle liquor. I mean, there are people, you know those adrenaline like addicted to speed like there is there’s got to be some sort of chemical response. I’ve never looked into that personally, but Some sort of release some sort it’s like that fight or flight, but yeah. It’s not dopamine anyway you’re releasing a chemical that’s yeah, you’re adrenaline oh my yeah, it’s Tuesday. I do have a degree it’s something not words no black member like iris air for saying like when I started this program back running at the summer, yeah last like two or three months it was like I wanted tens and tens and tens and twenties there’s like I just could not wait to get in and twelve. I mean yesterday yes get into like some thirties and forties and just to like feel that. A little bit and then you get to 30 and it’s like that’s like flirting with like some top speed for me like 30 to 40, maybe I might reach a little bit and it’s just like a teaser it’s like all there’s one more yeah it’s yeah and that’s tough like cuz you all like once you hit that you’re like, oh I want to do that all the time it’s like that will destroy you rip your body apart, yeah. Alright well should wrap it up 9:53 yeah that’s fine yeah let’s close this out we got to work on these conclusions man, holy cow. I feel like the like the first it’s like hey guys like great talk peace no like that’s terrible hopefully what we’re hopefully by now we’ll have some sort of outro just to kind of cover up our terrible conclusions but um, make sure you check out our blog posts, um, yeah, so should you like plugs yeah shameless plug for the blog post new website going up yeah, you know what when we have the podcast up the website will be up so go to OPTC and I do calm OPT CMI.com all your blog posts and podcast needs will be satisfied and there’s some dope videos on there too, honestly took our YouTube page as well optimal performance training center, Instagram prefecture factory right now, that’ll be changed yeah soon, there’ll probably be OPTC, they’ve maybe will be on Twitter any people are marketing people please stop in yeah, yeah, let’s do a Twitter these days. I haven’t had a Twitter in like three years four years, yeah had one in college would watch like, Sports highlights and I was about it yeah and then I was like, you know on this really isn’t doing it for me yeah, nothing’s really changed except there’s no sports right now yeah true alright alright guys, peace out sit.