Hey Tribe of Journeymen and Women. So today I have an unusual subject, but a very intriguing one. And I think you'll find it super valuable because first of all, I'm gonna talk about some secrets of YouTube based on my own experience and some of the new challenges I'm facing. I'm kind of in a very interesting situation because right now I'm running two channels. I recently started a second YouTube channel. And the first one has over 125,000 subscribers, which I think is a significant number to create. It's also significant because I changed the subject of it a few times, which is bad practice on YouTube. Usually you shouldn't do it, but there were good reasons for me to do it. I'm pretty sure I would have more subscribers if I would have done that, if I wouldn't have changed subjects once in a while. And also if having subscribers was my main goal, which wasn't my main goal was to deliver certain messages. If it was the other way, there would be even more subscribers, but 125,000, it's a significant number. It usually means like, you kind of made the first big step on YouTube and you can consider yourself a YouTuber, I guess. Although personally, I consider someone to be a YouTuber when you reach 100, sorry, not when you reach 100,000 subscribers, but when you earn your finances from YouTube. When YouTube is your primary source of income, which is my case, I'm living off of YouTube. When that's the case, then I think you can consider yourself a YouTuber. It's not when you are going on this actually bridge where hopefully I won't fall in, but maybe we'll just sit here for a moment.  I don't think so. I think personally for me, a YouTuber is a person who earns his money primarily from YouTube, but it's a whole discussion. Now the thing is, so I had that experience of running my own channel, living off of it, which to a degree, I'll share some parts of it, but also recently I started a second channel. And when I started the second channel, I bumped into some issues because I thought, I know the game of YouTube very well from my first channel and I'm just gonna make it happen in day one that as soon as I'm gonna start my second channel it's just gonna take off. It didn't. And then I was caught off guard and I thought, shit, so I had to kind of re-remember what made my first channel work. And a lot of the things, I learned a lot of lessons on YouTube which are universal. I could apply them again in my life and applying them again on the second channel, but there were some missing pieces. I felt like there's something I'm doing wrong, which I think in general is a powerful tendency of kind of way of acting is when you take, when you experience difficulties, you're not just doing the same and expecting different results. That actually also connects to one of my favorite quotes, which apparently Einstein has said that he's responsible for this quote. That Einstein defined that insanity or madness is doing the same thing and expecting different results. And some people they're like, they're hard headed and they're like, I'm just gonna keep doing the same thing and eventually I'm gonna make it. I think that's not really the case. Perseverance and hard work, which we're gonna talk about today, it's crucial, it's very important, but it's not just about that. You also have to see what you're doing wrong and always constantly learn from your mistakes. You always have to question, what else can I do better? Where can I approve on? Or what worked and what I can repeat and what didn't work and what I can change? So that being said, what happened to me is when I started to see that my second channel is not picking up the way I expected it to, I started questioning. So what am I doing wrong? What's the lacking part? And that brought me to search for answers from experts, which I personally think is one of the best ways to go about things. Something sometimes we forget and sometimes I forget myself, is when you lack certain information, you're not sure what's the problem. A great way to go about it is to find the person who's considered to be the best at that subject and see what solutions he's suggesting, he's offering kind of to gather the missing intelligence. I used to do that in the past many times, opening my dojo, starting my first YouTube channel, but I felt I bumped into that wall again and that's where first of all, I discovered Seth Coden and he's great, I love him. Considered to be like the best marketing expert in the world. But then the second person I bumped into was Gary Vayverchek. I hope I'm pronouncing the surname right, especially if Gary's watching.  So, but Gary Vee, that's the simple way of saying that's how he introduces himself. So, he's considered to be the best expert in the world for social media, which includes YouTube but doesn't stop at it. And I bumped into his first book, I think it's his first book, it's called Crush It. I'm gonna talk about it in this video, but I already wanna say go and read it. If you want to be an influencer, if you want to create a YouTube channel, Instagram, podcast, whatever, go read the book. It's brilliant. I read a bunch of books about social media marketing, marketing, et cetera. There's nothing like it, nothing else. Some of the information is the same, you know, like there's universal principles, but his approach to it and certain things he says, you know, he's very, what I appreciate about Gary, he's very blunt, he's very direct.  He first of all, one of the biggest lessons that he says, which I wanted to make sure I stress in this video, is the importance of hard work, of grinding. Especially these days, because the market is so saturated that unless you're ready to grind, then you're not gonna make it. And I really appreciate that message because I think it's absolutely true. And for me, grinding was never a problem. I'm a bit of a workaholic myself. I like to do the work I like to do. I don't have a problem motivating myself to make my videos. But some people do, and I think that's, that's the need to hear that message. But also even for myself, it was important to remember that when I started the second channel and I started having those difficulties, it was difficult to get things to pick up. Hearing the Gary Vee saying that, you know, until you publish, and I'm quoting him more or less, until you publish 50 videos, you can't know if you're in the right direction or not. Like it's too early to decide. It's only at least after you finish, publish 50 videos, then you can look at it like, oh, okay, this is going well or this is not going well. And even then, it's still early. Until you put in a year, two years, three years of hard work, you shouldn't panic. And I think that's what we do. That's what a lot of us do then. And that's what I did for a moment with my new channel, The Journey. I put out some videos and I was so used to my, quote unquote, fame. And I was so used to my main channel having that initial, not initial, I mean, eventual popularity, that if I would even put out a okay, decent video at best, I know that at least 1,000 people will watch it and they'll comment. And here I am with my new channel and putting out a video and nobody comments. And there are like 20 views, 50 views.  And then in the beginning, when I started the Martial Life Journey channel, my main channel with a hundred thousand subscribers, reading the book of Gary V, reading Crush Shit and reflecting back about what I did right and what I did wrong with the Martial Life Journey, I remembered that actually the grind definitely happened there as well. Like the success didn't come quick.   And I kind of got used to having those subscribers, that interest from people and then I published a new video on the new channel and barely anyone cared. I also made a few other major mistakes of announcing my new direction in a bit of a shocking way and I kind of demotivated people and following that long story, if you weren't involved in that. But so I did other mistakes too, but then still not a few, very few people cared about my new videos initially.  You know, what am I doing wrong? And part of it was, it takes time. You know, you need to grind it out.  And one of the lessons and messages I appreciated most from Gary D from reading his book was the idea of, I actually need to check my audio. Sometimes it stops and I don't want that to happen. It's all good. Sorry. So one of the main messages I appreciate from Gary D is that you should put the blinders on. That's, that's how he specifically says it. It's kind of a quote for him. That you should put the blinders on and you shouldn't care whether you're getting a thousand views or 10,000 views or whether people are loving it or not. In the beginning, that's not the point. And even later, it's not the point. I think, I think we resonate here with Gary. It's that, I know from my own experience and I've did that mistake way too many times in starting various projects outside of YouTube as much as on YouTube.  And then you'll, because those three videos didn't have what you consider to be success, you didn't have a lot of views.  This is bad videos. This is bad, that direction, I should drop it. But the message is, it's too early. It's not a time to panic. Initially, it doesn't matter how many people watch it. Until you put in enough of the grind, you can't really know whether you're on the right path or not. And I realized I'm kind of making that mistake with the journey. And listening to Gary and he, hearing him say that, I kind of put the blinders on. I was like, you know what? I trust my direction. I trust my intuition. I know I will make these make mistakes. I know I will learn from them. But also too, I just need to put on the blinders and just go ahead and keep publishing videos.  I deep inside, I know it. I trust it. Doesn't mean I didn't have doubts on the way, but I trusted that deeper voice, that intuition. And now I'm sitting here on this thing next to my parents place, which I'm visiting. And now I'm starting to see great signs of success. Like, some of the videos are starting to take off. I'm like, holy crap, this is amazing.  I'm still sure I'm gonna bump into huge walls which are gonna discourage me and then I will have to work on them again.  And also I have people who know me, you know, because of my main channel, I can see people are still, it's still easier for me to attract viewers to my videos because there's a certain relationship already developed. Although I still need to re-earn their trust. I do have that luxury of already having some establishment on online media. But, so my grinding was fairly short and I still will continue to grind, don't worry, but it took me like, today is what, April 20th or something like that. So that means, and I started my new channel pretty much right after New Year's. So it took me like four and a half months to get the initial signs of success. But those four months and a half, I keep saying that, but they were rough. I was not getting the views that I was expecting and I got a lot of criticism and I started to doubt myself and feel like, oh crap, you've been doing something wrong. And then again, listening to Gear AD, I was like, crap, no, no. Keep it together, Rokas, keep pushing it, you're gonna make it. And I'm lucky it took me only four and a half months to kind of get that initial success where I'm like, oh okay, I see that this is working. But also too, there's some wisdom from my past YouTube experience where I'm able to recognize those small levels of success. There's a bunch of people whom I would show and be like, oh look, this video got 500 views. And they're like, Rokas, you gonna make a living out of it? It's only 500 views. I'm like, no, no, you don't get it. This is a significant success. So not everyone will agree with me, but I know what I'm talking about. I've been through that path. Anyway, sorry, kind of went on a tangent here. I wanna make sure I keep it on subject and let's get back to Gear AD, which the video's supposed to be about. So that's the first lesson. That's a huge thing that Gear AD reminded me and that's kind of the message I really want to say to everyone. Don't worry about the numbers. Don't worry about initial failures. Put on the blinders and keep working. And if you're gonna read the book, you'll learn more about how he presents that, but that's a powerful message which everyone should hear.  But coming back to the general story, so I read the book, Crush It, and then also there's a second book. I guess it's a second book called Crushing It, which he published later and that's the, I listened to the audio book, which is really cool because he would make live comments as he was reading the book, which is packed with stories of people applying Gary V's suggestions and making it work through hard ass work. And also he kind of reflects about what new lessons he learned and kind of summarizing what he presented in the past. So it's a really nice book. Again, I highly recommend reading that as well or listening to an audio book version. But that aside, one of the key lessons and discoveries I made listening to Gary V's second book, and it was an interesting moment because in his first book, and that was written like before social media exploded. So obviously there were some moments which were difficult to know what's gonna happen in the future. And there's a moment where he says that you need to become the best possible expert of whatever content you're going to share. And I kind of felt like a trip there. I slipped and I was like, I was reading that actually in the middle of the night, my girlfriend was already asleep next to me and I couldn't sleep because I was going through that mind journey of, fuck, what am I doing wrong? What am I doing wrong? I need some information. And I already had Crescent and I woke up in the middle of night and I started reading it to search for answers. And that was the phrase I read that you need to be the best possible expert of the niche that you're going to cover.  You know, I want to change the world and I want to have huge positive impact and yada yada, but I'm like, I'm not the best motivational guide. I don't know how that motivation works better than anyone else.  There's like, I'm not the best expert of the subject I want to cover.  So that kind of made me feel good about realizing, well, I can still do it.  But also I look back at my journey and I remembered initially the martial arts journey channel. I started as an Aikido expert and I was making tutorials and I did a great job. I was presenting it in a way like no one else did at the day. I was more human, I was more casual because in Aikido, martial arts used to do, people are very kind of strict and to be strict and very formal and I was just casual, I was caring and I think people took it up and also I started with a very specific realm which I was very good at. That's Ukemi, safe falling. I was very good at breaking it down and demonstrating it better than most Aikido instructors I guess at the time and I was putting it out online and I was lucky and that way I found a niche which is a super important subject as well. I'm not sure if I'm gonna touch that but niche is super important. Gary V talks about that too. So you choose a very specific niche and you become the best expert possible. So I did that in my martial arts journey. That's how my channel, my Aikido channel became one of the three biggest Aikido channels in the world before I dropped Aikido and moved on to the next thing. But, so I resonated with that. I saw the truth in it but also I did something else. Thus the name, the journey or martial arts journey which eventually the name of the day wasn't that it eventually became that but that reflected the process very well because as soon as I dropped Aikido and I started exploring martial arts and questioning them publicly documenting my journey of rediscovering martial arts and critical thinking in martial arts. The troublesome part was that I was not an expert of anything. And so that kind of conflicted with what Gary V said. Now the funny part is Gary V in his first book, Crush It he mentions it with one sentence by saying, well, but if you're not an expert you can document your journey of becoming one. That's knowledge. And that's it. And I was like, that sentence. I was like, oh, that's what I did. And I was surprised. I was like, that's interesting. He only gave one sentence to this. Now my whole channel was based on that but then funny enough if you read the books you know what I'm talking about. In Crush It, in his second book he actually he actually says that specifically. He's like, I can't believe looking back that I only said one sentence about that because he makes a whole chapter about that that especially these days on social media, you don't have to be an expert from the get go that your journey of becoming an expert you still have to make it interesting and engaging but that can be valuable content on itself which is exactly what I did with my martial arts journey of being a no one at combat sports and eventually meeting some of the top people in the world of that subject of eventually having my first mixed martial arts fight traveling to the States and Ireland just because of that and devoting myself to training and that whole journey was fascinating and people appreciated. People saw the transformation I went through from the first time I've sparred and then me fighter and my ass got kicked to me spying again with him three years later where I actually stood my ground and that was a huge inspiration to people apparently on comments and so I did what Gary Vee only briefly mentioned in his first book and then he gave a whole chapter in crushing it and that made me reflect again and made me ask myself, well, shit maybe I don't necessarily have to be an expert from the get go to cover this subject to cover this realm that my journey thus the journey might be as valuable as well it may take longer to pick up and get people's interest but where there may be value in me documenting my path to trying to make the world better and you know my struggles and what works and what doesn't work and I trust that years later we will look back at this and be like, holy crap you know, Rokas didn't know what the fuck he's doing in the beginning but he believed himself he worked his ass off and now we have this, you know maybe this is, maybe you're watching this video years later maybe this is like 2030 and you're like, holy crap Rokas was in this spot on this weird bridge and you know, and now he's here and so you can see the whole journey which is fascinating and that's part of what I'm betting my energy on is documenting my journey of becoming an expert of the direction I want to move into but coming back to Gary Vee I appreciate that he specifically said that he introduced that subject because that encouraged my thinking again based on my experience, direct experience of creating a successful YouTube channel I knew that he's right I was an expert of a field and I was able to cover a niche and make it big and then I devoted myself to documenting my journey and that became a big thing so I know those both past work and now hearing him say that I know that that's exactly what I can do with the journey so I think those are the main lessons I learned there's so much good stuff out there go and read those books, don't hesitate just, yeah, whatever you're going to do I think it's worth reading them even if you're not going to do social media but yeah, I'm just kind of summarizing for a quick brief moment of where am I now and where are those explorations and thoughts from reading Gary Vee what I kind of came to realize is, well actually there's a couple more things and I'll just quickly mention them because they're valuable and I think our life is all about providing value to each other so one thing that I enjoyed in reinforcing again it's something I discovered myself before but hearing him say that I felt like, shit, I need to own this even more one was being authentic and I resonated with him on the level where some people try to make their videos perfect and I think it's not about that and he mentions in his first book that he doesn't think it's about that either where what matters more is that you care about what you do what matters more is that you really care about giving something valuable to people that's number one and that's something I really resonate with but then our society keeps explaining to us that oh no, it's all about money and giving value secondary you kind of first need to make sure that this is financially going to work out and only then you provide value and you don't give too much and blah blah and I like his perspective and that's kind of how I'd like to function as well where first of all, no you just give everything possible the most value can you provide everything and just give it away eventually the money will come that was my experience in the past and hearing him say that that we enforced it in me again and led me on a journey to just not worry about the financial side of course I do take care of my finances you know and I make my money still from Arto's journey and from some editing work so I make sure that I'm not starting you know but I'm not worried about making money it's not a primary focus first of all I'm all about giving value and hearing him say that he reinforcing that in various stories from the second book that if you focus all about providing value that eventually it's going to work out it was great to hear that that kind of again reinforced my way of functioning and made me go even more for this road that I'm going to and kind of led me to creating those first bigger successful videos and yeah the coming back to the casual not necessarily casualess lessness maybe it's more about just being focused more on providing value on caring and being yourself than trying to make a perfect video which I hate I don't like making perfect videos and that kind of inspired me as well with a few other things that happened in my life but that was one of the parts key parts where I realized you know I can make these one take videos and I can sit here on this weird bridge thing with you guys you know just chill by the lake and talk about life and and that's that's as good as that's even better you know you've done than making some fancy ass video in the studio scripted and polished and whatnot the main point is not that and it's good to kind of reinforce that idea yeah so I think there there was one more thing I wanted to say just I lost it somewhere in my mind so so uh but I'll just kind of summarize the whole thing and and give you some more tips if you're interested in doing youtube or whatever and I think since we're kind of ending our conversation I'm gonna slowly head back home to my parents take you through this wonderful neighborhood so yeah so uh read the book it's a great book tells a lot of truth and personally reflecting like like my final takeaways from it is work your ass off put the blinders on focus mainly on caring don't try to make things perfect and I'll probably make a specific video about that but it's a general super important idea that I that I'm just protecting from the wind super important idea that I I keep reminding myself and others is if you try to make something perfect and that's obviously you know I may be wrong on some levels but but that's my experience that if you try to make something perfect it becomes hard because you can kind of demotivate yourself thinking oh I need this and that and eventually you don't do it at all it's better just do it well enough just do an okay job but just keep on going eventually you will improve eventually you will become better and that perfection your your your your mediocracy what what's going to be like just a regular video for you with practice it will become way better than someone's perfect so you know don't try to make things perfect just just go and do things publish it don't worry about the views focus on giving value and yeah I think that's what's going to work out and and that's final words that's exactly what worked out for me or it's working out I asked myself what's the main value I can give as honestly as I can what's the unique experience that I can share that no one else can share and that that made me remember that there are some valuable stories that I never shared online in this raw format my my downfalls and my my successes which you know I worked my ass off to go through and and I discovered things which unless you go through that path you don't discover it and hopefully you know these insights will make your life better you won't have to work your ass off as much as I did to gain those same insights and yeah so so listening to GaryVee definitely inspired me to to head down that road so yeah I think this is gonna be enough if you're interested about more youtube tips and you know stuff that I realized works let me know in the comments I'll make a specific video just talking about youtube this one was dedicated more to GaryVee you know there's a chance you're watching this so so thank you a lot man I know you know that you're doing an amazing job but but thank you from the bottom of my heart as well for for doing it I hope I'll chip in my value as well as much as you do in the future and everyone else go read the book life is awesome keep grinding and uh keep questioning


Hello everyone and welcome to the 8.30 to 9 o'clock session of the 2019 Open Simulator Community Conference. In this session, we are happy to introduce a presentation called Dockerizing Open Simulator. Our speaker is Mr. Blue Waves, aka Robert Adams. Please check out the website found at conference.opensimulator.org for speaker bios, details of the sessions as well as the full schedule of events.  Robert Adams has been an Open Simulator core developer for OpenSim for many years. His Open Simulator work includes the BulletSim physics engine, the DSG, which is Distributed Scene Graph Simulator experiment and many performance improvements. Outside Open Simulator, he has been a computer developer and researcher for 40 years. He has a current interest in distributed simulation and robotics. Today he will be talking with us about adapting Open Simulator for deployment using Docker, using Open Simulator, single containers and multiple containers, simulator and database, whether in stand alone or in grid mode. For more information on his work, please see the website MrBlue.com. This session is being live streamed and recorded. So if you have any questions or comments during this session, you may send your tweets to at OpenSimCC and please use the hashtag pound OSCC19. Welcome everyone and let's begin the session. Hello all. I'm Robert Adams and I'm here to talk to you about using Docker and Open Simulator. So what I'll do in the next 20 minutes is I'll take a few minutes to talk about what Docker is and then I'll talk about a few minutes about what the configuration is that I set up and then I'll take a few minutes talking about how I configured Open Simulator for running under Docker and then there'll be time for questions hopefully. And if there's not time for questions, I have a speaker booth over in the expo zone 3 which I will be hanging out at so you can ask me questions there. So the particular thing about running things in Docker is Docker came from, in Linux, there's a whole bunch of different technologies about isolating applications. So there was, if you've ever run Linux, you knew about charoot where you could change the root of a application so that they couldn't get out and access other files. And over years those isolation technologies got more and more complex until you could almost simulate a complete virtual machine. And so these isolation technologies were packaged in several different container systems. So from a user's point of view, it looks like you're creating a virtual machine that is an environment where your application could run with all its dependencies and not touch anything else on the system. And these systems, there are several of them that exist. Docker is one, there's a one called Rocket, there's an LXC system, there's Mesos. And so you can go out and find all these different systems. But all in all Docker is the most popular one of container systems. And it essentially gives you a lightweight virtual machine. So rather than spinning up a whole hardcore virtual machine, you are just running a contained environment outside an existing operating system. And so all these, and all these different packaging container systems contain all the tools for creating these different containers, for deploying them into multiple sessions, and for configuring them. But I'm just going to focus on Docker because like I said, it's one of the more popular ones. So why would you containerize? Well, one of the nice things about the containers is you contain all the dependencies. That is once you can build an image for a container, you have solved all the problems of getting all the right versions in. So some of the people, sometimes you may have run open simulator and the OS has the wrong version of mono on it because there's another application that needed mono. So this allows you to build an open simulator with the version of mono that it used or the version of whatever library it is. You can also, they're also good for sharing. That is, once you build a container, you can share it with other people. That is the image that is so it's like sharing binary, you lean someone else use a binary, but now the binary is all packaged together with all its dependencies and everything else. For the operating system, for the distributed system people, deployment becomes easy because now if you need three copies of a web server or a web backend, you can just spin up three copies because you have these containers that you can run. And also it, one of the nice things about it is that these systems usually have definition files, that is, you have to define how you build a container. So it actually captures the build and runtime process and all the little steps in it. So a quick overview. I'll teach you everything about Docker in one minute. Docker has this conception of images. And images is, you can think of it as a bootable disk image. So it has an OS operating system interface, whether that's Linux or CentOS or Alpine or whatever base Linux-ish system you want. And then you build your image using the definition file called the Docker file. And the Docker file says everything that needs to be in this image, what files to put in it. So you can put in configuration files and set up the user environment. So it's like building a whole Linux system from scratch for your application. One of the interesting features of these images is they're built in layers. That is, there's different, you can think of things laid on top of each other. So for OpenSimulator, what I did was I started with a layer that's available for mono. So I just said, you start with the mono version six layer and build OpenSimulator, build OpenSimulator and then do the configuration for it. There are, Docker has a hub where you can get different images of people shared. So if you wanted to build an engine X based web server, you just start with that image and put your stuff on it and create your new image.  So after you've built the image, you just say Docker run the image name and it'll run that image, you know, spins it up in a container. And then after that, you manage the container. So that's like building a virtual machine and running it. And then there's service definition, what I call service definition. One of the features that most people use with Docker is, you know, it gets into the microservices and web, internet, distributed computing world, you can define different parts, different containers that need to talk to each other. So like in this case, as I'll show you, we have a, I have a MySQL server, a MariahDB server that the OpenSimulator talks to. And you start these up with a distributed service manager. Docker comes with Swarm, which is its little distributed service manager. One of the popular ones on the internet is Kubernetes, which is the big more real business oriented one. So here's a quick picture of what I built for OpenSimulator. So what you see here is two containers. There's an OpenSimulator talks to MariahDB. And it, so there's two containers. So first of all, there's the Docker environment. So Docker runs in an environment and you can install it on your if you have an individual Linux system, you install the Docker environment to run. It's available on most Linux systems. It's available on macOS. It's available in ARM. It's available for Windows 10. You can run these on your Windows system if you wish. Then they're also available in the cloud. That is all of the major cloud things, digital ocean, AWS, Google Cloud. They all have Docker environments that you can, if you get an image and build a container, you can just run it there. The OpenSimulator is, I started with Mono 5. Actually, I started moved to Mono 6, the latest thing. So I just, the OpenSimulator image is defined by there's a Docker file that says start with Mono 6, add the user OpenSim, download all the sources, build them, and then configure them for the base information. So you just build that image. The Mono DB, or the Maria DB that I'm using, is just one from the Docker hub. I didn't have to do anything to it. I just say start that up. Then I use Docker swarm, which uses a command Docker compose, which defines the fact that there are two containers. They talk to each other. The Docker swarm environment automatically creates a VPN for these pair of dockers to run in. So their communication is even secure in this setup. Then another thing that you specify is what the connections are to the outside world. In this case, I define that the Maria DB, actual DB files are outside the container environment. That has the nice feature that if you take down the containers and bring them up again, they will have persistent state, which means your region will still be there at the same time. And also you specify the connections to the outside world. That is normally within this VPN, no one could get to it. But in this case, I open up the port so the viewers can get to the open simulator. So this creates a pretty secure enclosed environment with defined connections to the outside world. So the project, all the files for this are on GitHub. You can follow this link and to find it. So it includes the scripts for building the open simulator image that is the Docker file. It includes its scripts for starting the Docker containers. So there's little run scripts that show you which commands to run that sort of stuff. There's scripts for the initial setup of open simulator. So once you build the image, the first time you run it, it has to initialize the database. It has to set up an estate manager and do all sorts of stuff. So it has those scripts. It has files for the operational configuration. So there's little scripts for taking your parameters like your external host name or your database password and initializing the region's any file and all those files. And then it has scripts for supporting the open simulator operation. That is, once open simulator is up, it'll run. You have to rotate the log files. You have to, if it crashes, you have to restart it. And it has all scripts for those. So as to configure an open simulator itself, is once you build the image and you want to run an open simulator, as anyone who's run an open simulator knows, there's a lot of configuration has to happen. So what I wanted to do was I wanted to have multiple region configurations embedded in the image. So like I could create an image for three or four regions and then run that image several times. I needed a way to kind of completely replace the open sim configuration. That is, I wanted it to all be able to just switch it out. If I had an installation, I wanted to use the image on. So I rejiggered the open simulator configuration by just using the existing open sim defaults and open sim in that is all the settings that are usually there. I knowled out all any any files and config include. And then I used the feature of open simulator that reads all any files in the directory bin config. That's a feature that most people don't use, but it's really nice in that since it reads all the any files, you can just put anything there you want and it'll work. And so you can completely replace the configuration by replacing what's in bin config or you can use what's there in the image. It runs open simulators that is the image is built to run start. It creates a user called open sim and then it starts running open sim boot open sim, which runs a setup file in the config file, does said on all the any files and then starts open simulator using screen. So it kind of works as an independent server all by itself. So this small print that you probably can't read is kind of all the steps that is you just you fetch the get image, you build the image, you have to do all the configuration that you normally have to do to an open sim simulator, and then you just run it. So you say run and it'll deploy the two things and run them and connect them together and run them by themselves. So this is my last slide. So the difficulties I had, like I mentioned, is configuration. This configuration is complex that is, you know, like region port numbers have to occur both in the region, any file and in the that connection to the outside world. And but what I want to do in the future is capture some package configurations. That is how we can do robust. There should be a configuration for building multiple servers. That is not only the simulator, but a robust server separate from it and the DB server. So there can be three containers running together. There could you could even package the management interface with it that is have a container started up with a web server and provide all the connections for that. And so I'm hoping that people out there will come to my open source repository and supply some pull requests for adding some of these other images. And we can capture pictures of standard configurations for MOPEN simulator for everyone to use. And that's the end of my presentation. And I'm open for questions. Yep. Do we have any questions? If you do, please put them in local chat. And thanks for providing that as open source that really helps a lot for people. Okay, John, see if we have any questions. Do we have any from before? Interesting progress, Lisa's mentioning. Well, and people will have questions when they try to do this in it. Yeah, that'll probably be the case. And but is there a place on the GitHub for them to put their feedback and things like that? Yes, there's a there's a well, a normal GitHub project will have an issue section. You can put in an issue section. If you have updates for yourself, you can add pull requests, which I would integrate into the project. So github.com slash Mr. Blue slash open sim. Make sure I didn't mis-type anything there. Hopefully that's the right link. Let's see. Yep, it looks like it gets there. Okay. So we got the link there. Well, okay. So it looks like things went well. Thanks for your presentation. Mr. Blue is very a very good presentation and we appreciate the work that you're doing. As a reminder to our audience, you can see what's coming up on the conference schedule at conference dot open simulator dot org. So following this session, the next session is not going to begin until 9 30 am in this keynote region and it's entitled Guinevere, learn a language through games and virtual worlds. Also, we encourage you to visit OSCC 19 poster expo in the OSCC expo three region. There you can find accompanying information on presentations, plus you can explore the hyper red tour resources, which are located in OSCC expo two region, along with the sponsor and crowd funder boots located throughout all the OSCC expo regions. Thank you again to our speaker.


Hit training sucks, it just doesn't work. You know why? Nobody does it right, okay? So here's the thing, hit training done properly is incredible for fat loss, especially in the short terms. Very fast, acting, very effective, but almost nobody does it right. So here's what we're gonna do today. We're gonna give away maps hit to when you lucky viewers. Now this is hit training done the right way. We programmed it properly. We made it so that the hit training in this particular workout is effective. It's not just doing a bunch of exercises, succession to make you sweat, it's done the right way. Here's how you can win access to maps hit. Leave a comment below in the first 24 hours that we drop this episode, subscribe to this channel and turn on your notifications if we pick your comment as the best comment, we'll notify you and you'll get free access to maps hit. Now everybody else, check this out. So in today's episode, we talk about hit training, how everybody does it wrong, how to do it the right way. Some of you may want to just follow a program written out for you by fitness professionals and experts like us. So what we're doing right now was we're putting maps hit on sale. It's actually 50% off. So if you're interested, head over to mapsfitnessproducts.com and use the code December 50 for half off. By the way, that code also is gonna work on maps split. So if you're more interested in just bodybuilding style workout programming, use that code, get half off maps split as well. All right, here comes the show. Boys, we are entering into hit training season. I think this is when everybody starts or it's close soon. Everybody starts to- Let's hit it. That's actually an interesting point. Do you think that we are heading into the most popular time for hit or do you think it is heading into like springtime? No, I think so because yeah, after the holidays, it's like everybody gets in this hustle of like, oh no, like I need to do something about this and what's the quickest way I can lose weight? Yeah, I remember specifically, so I started training professionally, I guess as a kid, right? So I was 1997 or 98, I started working in gyms and hit didn't exist, right? The acronym high intensity interval training wasn't a thing. Cardio was doing the stair master or the treadmill or the bike. In fact, ellipticals I don't even think existed at that time and that was that. And then I remember, I don't remember when this happened. I wanna say- Oh, 102. Was it early 2000, 2001? The reason why I remember so vividly is because I was a new trainer, I was pretty brand. I was like maybe a year or two into the business and maybe like we could probably go back and like fact check me on these when it really started to, I mean, maybe it started before, but it became popular. Yeah.  Everybody did. Like didn't matter your goal, didn't matter if you want to build muscle, lose body fat, all the current studies that were being touted at that time were related to hit and all its benefits. Well, I remember specifically there was one study that is the reason why every trainer did this, especially new trainers. Yeah, I read that one, yep. The experienced trainers didn't. I do remember that. It was all of us new trainers, but there was a study that came out that showed that something like, 15 minutes or 20 minutes of hit training was as effective as, I don't remember, I mean to throw out a number was something like an hour worth of traditional steady-state cardio.  And so it just became this huge thing. And it was probably early 2000s. I do remember that. And I remember all of a sudden nobody did traditional cardio. Everybody was doing hit training. I do remember though, too, that study. The one I read at least was very controlled. It had a guy on a bike and it wasn't an assault bike, it was something very similar to that where they were doing just constant sprints and then they would rest for a brief minute. They would do sprints again. So it was like, it was different than what all of a sudden hit became. But that was definitely the study that then a lot of trainers used to justify these like... So that's interesting that we're all, I mean, we all remember different studies. So I remember the muscle sparing one. So I remember the research that was done around how muscle sparing it was. Like, oh, and where you could do this cardio, burn the most amount of fat, but then not, because here's the thing, I remember being the skinny kid trying to build muscle, I didn't want to lose muscle. So cardio was just not happening. And so when this study came out and said, wow, I could do this cardio and actually not lose muscle, that it was the most muscle sparing way for you to do cardio, that's what triggered it for me, or at least what I remember. Now, Doug just pulled up a article that said this was popular in the 70s.  Yeah, well, they didn't call it hit training. I don't think, I think they might have called. You know what, there's a... I mean, we should credit the coach who did it, right? So it's coach Peter Coe is supposedly the first person to like really make it popular, but it wasn't popular then. It wasn't, when we... No, no, there was no workout. When I was in high school and we were lifting weights, I never even heard the term hit until the 2000s.  And I only remember this because the name was so funny as a kid. I thought it was hilarious. Fartlek. You ever know what Fartlek is? Oh yeah. It's like that.   It says Arthur Jones. We should bring that back. Go up right there, right there. Oh, it's the Arthur Jones. No, his was high intensity training, not high intensity interval training. So Arthur Jones is the one that pioneered. Not a less. One set to failure. The famous Casey Viator study, the Denver Project. I was just saying, he wasn't known for hit? No, he was not known for hit. But this came out and there was a study that showed that, oh, it burns as many calories, but you gotta do less time. It spares muscle. There was another study that showed it's got some positive hormone effects. Now there's some truth to this and then there's also a little bit of false expectations. Now the truth in it is that, yes, in a head-to-head comparison, so long as it's appropriate and all things are equal, it is more muscle sparing because it's the resistance training form of cardio. So let me explain, right? Yeah, that's like saying like a hammer is incredible when hitting a nail. Anything else, it's not very useful. Well, you know what it is. It's not very good for screws. You know what it reminds me of? It's like when people, you ever talk to like the average person who doesn't know much about exercise and you say, hey, you should try resistance training. It's really effective. Oh, I use dumbbells and barbells. You're like, oh yeah, how do you use them? I do the body pump class in my gym or I do this large circuit. And then you have to explain to them, well, you're doing cardio with weights. Even though you're using resistance, you're actually making it more like cardio. Hit training, although it is a form of cardiovascular training, is more like resistance training than traditional cardiovascular training because of the short durations of maximal intensity and it's more related to like sprinting. So you're gonna get more of that muscle sparing effect than you would if you did, you know, steady state kind of long duration, low intensity type of cardio. But the problem now is what typically happens in the fitness space is a study or two will come out and so long as it feeds the popular narrative, which is the harder the better, oh cool, we can have short time.  And it got abused and it got applied poorly and I'll be honest with you, let me ask you guys a question. How often do you see hit training be applied appropriately or properly in the gym? Never, I can't think of an example other than maybe somebody else training. Never, almost never. It's used the way you just explain, which is most people are just doing cardio with weights. Most people are attracted to the sweat, the burn, the high intensity aspect of hit. And so the protocol, the prerequisites get kind of thrown out the door and it's just can I make this client sweat and burn and feel like they got an incredible workout and what really that ends up mirroring more like running on a treadmill and steering wheel. Yes, you're using dumbbells or barbells to do it, but it actually looks more like, what's going on inside your body? Looks more like what happens when you get on a treadmill than when you actually lift weights. Totally, because if you apply hit training properly and you do it right in a short period of time because your body will adapt to it after a certain period of time, but if you do it right, it's extremely effective, but it also has to be appropriate for the person. There are people that hit training, I would never apply hit training to a lot of people. Like if I train somebody who is deconditioned, hasn't worked out in a while, maybe doesn't have good stability or maybe they're overstressed, you get that type A individual that's just super high stress, hit training is terrible. It's a super high intense way of getting their body to crash or injure themselves. Unfortunately, the people I just labeled are the ones that often gravitate towards hit training. So it has to be for the right person. You have to be able to move well, not be in a super high stress lifestyle because hit is extremely high stress on the body. It's a form of exercise, it's very high stress. And if you're not any of those two things and you do it right and there's more that goes into it, then it can be very effective. I mean, that really, I guess is what, why usually it sounds like we're against hit or at least me personally, it's just because I've seen so many examples of people out there that can't even maintain proper posture just through like a strength exercise where you're just supposed to be controlled. You're supposed to have control over your body and without restriction in the joint, without pain in the joint and be able to apply these movements with ease and then to then jump them into something that's like really explosive and fast paced. It's just to me, like why are you doing that?  I think that it's, I think you're on point. I think that it's of all the modalities of training out there, it's one of the most abused. Clearly 100%. It's just that, it's not that you're anti it or there's not tremendous value in it or it's not applicable to certain clients. It's just that when you look at like all the different ways of training, like a lot of people don't abuse yoga. You know what I'm saying? It's not a popularly abused. This is an abused way of training because of the things that Sal was alluding to with the burn and the intensity. It feeds into all that. Yeah, and the mainstream narrative, it feeds into that. Therefore it happens to be one of the most abused. Yeah, and here's one of the other reasons why it's abused or used improperly is that people oftentimes, this is true for all forms of exercise, people judge the effectiveness by how hard it feels or how much they suffer through the workout. And because HIIT training literally has intensity in the name, now crappy coaches and trainers and popular fitness media companies can sell programs that just do that. And so then people do it and they're like, oh my God, I could barely finish and I'm breathing hard and I'm sweating a little. This is a great workout when in fact it's not. Here's one of the biggest, number one biggest mistakes I see with HIIT training. When I examine HIIT workouts, which if you look at all the most popular workouts that are sold to the, like workout programs that are sold to the average person, HIIT style workouts have to be near the top, right? That style of training's gotta be up near the top. So when I look at all of them, I almost never see great workout programming. It's almost like, and this is probably what happens is they throw together difficult exercises together and they say, you know, it would be really hard after doing jump squats, burpees.   And there's almost no focus on programming. It's almost like the exercises are interchangeable. It doesn't matter so long as you do them in a row. Well, I clearly remember doing that myself. I remember sitting down and writing HIIT workouts for clients back in 0102 and what decided, what exercise I had put there was I was always thinking, what was gonna elevate their heart rate up the most, right? What could I do? So let's say I'm trying to attack the full body. Like this is exactly the thought process of my programming back then. This is why I wasn't a great trainer. But I also know that almost all trainers did it this way. It's like, okay, today's a full body routine. I gotta train this client. So I wanna, I gotta hit buys, try shoulders with that. Well, I know that when my client does a bicep curl, a tricep push down and a lateral raise, their heart rate doesn't get up there very high because it's very small muscles that we're hitting. So what I wanna do is I wanna do a squat first, then I'm gonna do that, then I'm gonna do this. And then when I go to the next series of exercises, I'm gonna pick another compound lift first and then do the smaller muscles because I'm gonna elevate the heart rate to keep it up while I do all these other ones. So I get the most calorie burn. That was the thought process when writing a HIIT program back then. And I still think it is today. So when you see, and that's what I see when I walk in a gym and I see trainers training clients is I always see a compound or plyometric exercise paired with the little auxiliary movements. And you know what they're doing, they're using those compound lifts or plyometric exercises to elevate the heart rate so that they're burning more calories when they do the simple movements. Yeah, it's always jump squats, jump lunges, squat press, burpees, all just kind of thrown together. Sometimes jumping jacks. Mountain climbers. Yeah, they'll throw mountain climbers in there because the trainer's like, what else can I do? I ran out of exercises. This'll make them really tired. I like the term programming when we talk about designing a good workout because we can take that word and as an analogy, we can look at programming for like technology or computers, right? If we break it down and I'm not a programmer with computers, but I can safely say that a lot of programming is basically ones and zeros, right? So it's ones and zeros. But those numbers aren't interchangeable. I can't just throw a bunch of ones and zeros out on a computer screen and then expect it to make a program. There has to be an order and there's a way you put them together that creates the beauty of whatever program you're trying to create. We'll now take that understanding and apply it to exercise. Rather than ones and zeros, what good trainers and coaches have to work with are exercises, tempo, rep ranges, exercise order, what we start with, what we finish with, what follows each exercise. And I'm sure, by the way, an engineer would tell you that's what coding is like, too. Absolutely. That there's all these different variables. You're saying ones and zeros because we know nothing about it. 100%. I guarantee an engineer would say there's all kinds of variables just like that. 100%. And good programming results in the desired result. The results, it ends up with the result you're looking for, fat loss, muscle gain, balance, symmetry, aesthetics, right?  Yeah, you'll get tired. Here's what you'll get at worst.  Which often happens when people just do a lot of these workouts because the programming sucks. So, number one with high intensity interval training, the programming matters as much as it does with any other type of workout. Arguably more. You're right, because the intensity and how you're working so quickly that a small, like the wrong programming, the wrong exercise at the wrong time is gonna greatly increase risk of injury or reduce the chance of really good results. So, programming makes a huge difference and most hip programs are not written with that intent whatsoever. They're just written with exercises that are hard. This is why, for example, when we created our hip program, we spent a lot of time. We actually sat down and spent a lot of time figuring out the order and the reps and how we're gonna do these particular exercises because we know that that's one of the most important features of a good workout. Especially, yeah, because we're doing these with speed now and we're cutting our rest time. And so, what does that transition look like going into another exercise? Like as a coach, you gotta make sure you're setting your client up for success. So, there's not a whole lot of things you gotta battle in terms of like being able to control their body, be able to be composed and not fatigue them too early, right, in the workout and something that they can kind of string out. So, all of those little factors matter when you're stacking these exercises together. Well, for the audience that actually cares about this stuff, it was the largest launch and the biggest program launch we'd ever did in mind pumps history. By the way, we didn't come out with that program until we wrote lots of other prerequisite programs. And I remember that, I remember that. Our marketing team was so mad at us for not coming out with it first, but we're like, we can't responsibly do this until we have these other things that people can set themselves up. Also, the only program of all programs that we have that has a warning on it because we know that it's abused so frequently by people and that we don't encourage people to stay in that. And of all the programming that we have, it's the one that I would not recommend that people run in a loop. You could get away with running maps in a Bollock all year long, the way it's phased, it's set up. And it doesn't mean that you couldn't technically do hit, but we don't recommend it because that's what most people do. No, I think the best way to apply hit training, if you want maximum results, is to use it as a way to interject it into other workout programming. So two or three months. Interrupt all the other maps for a while. Yeah, so like you'll follow maps in a Bollock and then you'll do maps hit. And then you'll go and do maybe maps performance. And then you could do maps hit again. And in that short period of time, it's very effective at burning body fat, improving stamina, improving strength endurance and that kind of stuff. Go ahead. Well, I was gonna say, and this kind of leads into the next point, but like back on the programming side of it, it may look simple on paper. And this is something like as far as a critique, if it gets any critiques, the way that we program this is because we intentionally made sure that the flow was right, that as you're performing these exercises, you're still able to do them with correct form and composure. And to do that, you're not gonna wanna throw the kitchen sink out there just to wear you out, which is what you see on TV, which is what you see in magazines.   For some reason of all the forms of exercise, hit training somehow gets a pass for perfect form. Now, bad trainers and bad coaches and people who don't know will have bad form when they do almost anything because they're just after the burn and the sweat. But even I've even seen decent trainers take form and throw out the window when it comes to hit training because the goal they think with it training is the intensity aspect of it. So it's almost like, well, your form can be a lot looser with this exercise because we're doing hit or you don't have to be perfect. That is so wrong. It's cause they have the wrong people doing it. That's why you see it's most popular used with people that are overweight and relatively new to the gym as this quick way to get them to shred body fat and hopefully hang on to some muscle or build a little bit of muscle. So the person that is doing this is not the right clientele that you see at least most.  They're probably a better avatar for that. But I think why you see that is because you have these new people, you have coaches and trainers that wanna show this client quick results because they have a lot of weight to shed.  I know they're burning and they're burning a ton of calories and they're gonna lose some weight from this. So they're applying it to what I think is the wrong population of people. Yeah, I think just to illustrate this, if you imagine every exercise has, let's say two meters on every exercise and one meter is how effective you can make that exercise and then there's another meter that says how dangerous or how high the potential of risk is or that you can make this particular exercise. The better your form is, the higher the potential of the effectiveness of the exercise and the lower the potential of risk of injury for that exercise. The worse your form is, the less results you get from it and the higher risk of injury. This is true for any type of workout program, especially for HIIT training because HIIT training has a lot of fatigue involved. So perfect form is absolutely crucial. Now with HIIT training, oftentimes what people will do, and this is part of HIIT training is you'll do an exercise until maybe you can't perform the exercise anymore, but people misunderstand that as I do this until I can't move anymore. No, you do it until your perfect form is no longer perfect. That means you're done. Now we move on to the next movement because the second your form isn't perfect, we're losing effectiveness. We're actually wasting time with what we're doing and we're only increasing risk of injury and what are you here for, right? You're here to get maximum results and not hurt yourself and the way to do that is for perfect form. So HIIT training, you have to have a very strong emphasis on form and you almost never see that with any kind of fatigue-based program. It's almost like it gets a pass because it's HIIT training. Yeah, it's just kind of funny if you just think about like continually practicing bad behavior, what are you gonna replicate after that, right? So it's just about making sure that what you're doing is quality. So that way when you actually go to use this or like apply this to other workouts, you still maintain that good behavior, that good form. Yeah, well, a good squat is, for example, done properly, is extremely safe. It strengthens the lower body. It works the quadriceps, the hamstrings, the glutes. It works the core and the stabilizers. You get some upper thoracic stability. It's a phenomenal exercise, okay? A squat done poorly trains all those muscles I just explained, not very well, and now you've dramatically increased your risk of pain and injury in your knees, in your low back, in your hips, in your ankles, which is why HIIT training has a higher rate of injury than other forms of exercise. Again, because people don't realize that perfect form is crucial for all forms of resistance training, but especially for HIIT style training. Well, I think part of what leads to that is not only do I think the wrong people are doing it, but also the next point is a major reason for this, and that is the lack of rest periods. So not only do I see the wrong people doing it, but then I see coaches and trainers teaching it, again, like cardio, where there's either no rest periods or very minimal rest periods for the client to fully recover so then they can go perform that perfect form. When you are exhausted and then you're trying to perform a complex movement like a squat, squats are hard with rest. You got perfect rest. And you start off on a squat. Yeah, you rest for four minutes and it's still hard to have good rest. Yeah, a squat is still a very technical exercise. Same thing with a jump box or some of these movements that you see people using in these circuits. And that's another reason why I think this is why you see it poorly programmed and failed as the lack of the rest periods. The problem is with HIIT training, we identify it as no rest. And the truth is you should still have rest. It's not like rest periods with traditional resistance training. So traditional resistance training, you're probably on average resting 90 seconds, maybe a little less, maybe a little more depending on what phase you're in your training. With HIIT training, it is true that you rest less but you still need to rest long enough to be able to perform the next exercise with perfect form. So you don't need to be fully rested. It is more cardio than other forms of resistance training but you still need to have enough rest to get your composure so that you can perform the next exercise with perfect form. That's one of the reasons why the form is so crappy with HIIT training. And that's why too, it's on an individual basis. Not everybody is gonna have the same type of conditioning coming into it. And so you have to pay attention to those things yourself to know when your form starts to degrade, when I can't perform this exercise correctly and then how long it takes for me to regain my composure so I know, okay, now this exercise, I can do this with good form. Well, isn't this also one of the number one reasons why it is effective is the heart rate variability. Is the- God, so glad you said that. It's not just keeping it up the whole time. Yeah, if you're just keeping it up all the time, sure you may be quote unquote burning more calories. So it's an interval. What makes HIIT training so beneficial is the recovery process. Is the heart rate coming back down towards the resting heart rate and then the climb again and the coming back down. If you don't have the peaks and valleys like that, you lose a lot of the benefits from it. Then it is, if it's just peaked all the time, then it's just cardio. That's all you're doing. If you want the real benefits of HIIT, one of the most valuable things that you can do is allow the heart rate to come all the way back down, which is, this is where you have to modify a person. I could have one person where all they need to rest is 30 seconds to a minute because they're in cardio interventions there. Yeah, and they can go right back at it. Then I have another person, I might have to rest three minutes for their heart rate to drop back down for me to go back at it again. So you've got to be able to do that. Yeah, you know, in fact, when you look at the most basic forms of HIIT that are very simple performed on like an air dime or a treadmill, what they tell you to do is to train at maximal heart rate and then wait till your heart rate comes down. However long that takes before you go and do another interval, a lot of people don't consider that. And to them, it's like, I do the sprint and then I cruise for 20 seconds and I got sprinted again, regardless of my heart rate, which does completely defeat the purpose. So good HIIT training would offer you some type of a complex where you're doing multiple exercises. And then you should probably rest long enough to let the heart rate come down, compose yourself before you do it again. Not what a lot of people do, which is they go, go, go until they can't move anymore. And you know, back to Adam's point, like if I do a really hard set of squats where I rack the bar and I'm like, I can't do another rep with good form, you can tell me to do a set of dumbbell curls and it'll look crappy right afterwards. I'm so exhausted, a simple exercise like dumbbell curls is gonna look really bad. I'm gonna have bad form. So I also in between exercises have to give myself at least enough rest to be able to compose myself, not as long as I would with a traditional resistance training workout, but enough to where, okay, I can do some good quality reps. Otherwise, this is the truth. If you don't follow those things that I just said, the exercises don't matter. It really, no joke. It means we'll jump in place. I swear to God, I used to tell my trainers this, that would work for me. After they do a training session, then I would do like a training session for the trainers because I don't want to isolate a specific trainer, but I would say to them, if your clients are looking like this, you're not giving them enough rest to compose themselves, I don't know why you guys are putting different exercises together. Hey, maybe we'll just do this. Yeah, he might as well just have them jump in place and run in circles. Save your money, totally. Because it doesn't matter. And this is to people who are thinking about hiring coaches. If that's what you want to do, you don't need to hire anybody, literally move for 30 minutes real hard and it's the same thing. So the form is crucial and the rest is a tool that's used to ensure a perfect form, which brings me to the next thing. This is a super big pet peeve of mine. For some reason, one of the most popular forms of exercise in hit training is plyometrics. Now here's the irony of all that. Of all forms of exercise, plyometrics has to be the most specific in terms of how it needs to be applied. Plyometrics literally are, the reason why they exist at all is to improve explosive ability. Now to improve explosive ability or to improve strength ability or endurance ability, you have to train it. So I can't get more explosive with plyometrics if I'm not training it explosively. It's impossible to train plyometrics explosively when I'm just doing it in a fatigue circuit. So now I'm just jumping up and down. There's zero explosiveness going on. All I'm doing is jumping in place until I can't move anymore. This kind of speaks a little to the biomechanics of it, but really like what you're trying to do to generate as much force as possible at that one instance. And to be able to do that, you can't have any inkling of fatigue. And so to be able to now take my body through this entire process where I need this triple extension, I need all these joints to communicate with each other at once and to perform this explosively, I need to make sure I'm under the utmost composure and focus. It takes a lot of focus. So to be able to apply plyometrics properly for one, you need a lot of focus and concentration and you need to have your wits about you. You need to be not in any state of fatigue. And then also back to the original point of the prerequisites. So to be able to apply these exercises, we got to make sure our joints are healthy enough to handle that kind of stress. Again, the programming on this, right? The reason why people or trainers do this is only because it's hard.  So I'll put that first and then I'll do this exercise. And it was literally the whole reason why I'm putting in there is not because I'm gonna try and help this person jump better or improve their form or work their quads so much.  And it couldn't be more programmed, more awful than that because how risky plyometrics are. I did the same thing and that's exactly it. It's like, I'm gonna pick a hard exercise just to make you tired. I can do that with much safer, like if that's your goal, if your goal is just to get tired, don't pick plyometrics because what you're doing is you're picking exercises now that have a high risk of injury when you're really tired. If you want to train explosive ability, fast twitch muscle fibers, right? These are the muscle fibers that have the greatest potential for visible change. These are the ones that grow and sculpt. Then you have to do it explosively. You can't do it super fatigued. Otherwise, it's just, again, it's endurance training, in which case, don't do plyometrics. And then back to Justin's point, if you can't squat with perfect form and stability, then you have no business squat jumping. Like all you're doing is adding an element of explosiveness to something that you can't do that when it's not being explosive, right? But if you can do it perfectly and you do everything right and it's programmed properly, plyometrics have tremendous benefits. They can really change the body and they have so much carryover to your other exercises. I mean, power lifters. Okay, if you look at power lifting, for people who don't know, it's a sport where people compete in the bench press, the deadlift and the squat. And when you watch power lifting competitions, they don't look explosive. I mean, they're lifting maximal weight, they're grinding the weight up. It might take them three seconds to get the weight up and it's a very controlled strength movement. Yet years ago, power lifters realized that if they did some explosive training in their training, which meant they used lighter weight and they moved the weight much faster, they got great strength gains as well. I think at some point, people who are training just for muscular hypertrophy, just for size will really start to figure this out. In fact, you see sometimes people putting plyometrics in their training just to get more development. So it's a very effective tool, but it's a tool that needs to be used properly and most HIIT training programs throw plyometrics in just to get you tired and they're not being used properly at all. And it's at the peak, right? And so it's kind of that point, which was our next point about phasing, your programming and making sure that it's stacked in such a way that you're kind of leading up to something like a plyometric type of a workout, which we're sort of prepping the body. So considering that we start out with lifting weights and doing traditional type of weight lifts, now we cut the rest time in between and we get that benefit from it. And then we move on to multi-planar type movements and using dumbbells and then we get into plyometric training. There's a reason, a rhyme and a reason why we set you up in that direction. Yeah, I don't think when I looked at all the HIIT programs that were out there before we did ours, there was no attention paid to this, right? At all? Yeah, with the phasing. The only, most of them were circuit-based, was the same thing that you were running over and over or at best you would just interchange exercises. Oh, so instead of doing the squat right here, I'm gonna put the deadlift right here. Like that's all they were doing to change the routine up instead of actually methodically thinking about what adaptation are we focusing on right now, running that for a couple of weeks and then phasing out of that into something else. You just didn't see that. No theme, there's no theme to the phases. Phases need to have a theme. Strength, power, multi-planar movement because when you're training specifically for a theme or an adaptation, the body does a very damn good job of moving in that direction. If there's no theme, what ends up happening is you get some great results for two or three weeks, your body adapts. Look, we've all experienced this. You've done a routine, let's say you try a new workout. You saw it in a magazine or online and you're like, oh my God, it's the best workout I've ever done. In the last 60 days, my bench press went up 15 pounds, my squat went up 30 pounds. This is amazing, you're telling your friends, this is the greatest workout of all time. This is gonna get me where I wanna go and then all of a sudden, it just stops working. All of a sudden, four weeks later or whatever, six weeks later, you're working out. You're like, what happened? Man, I hit a hard plateau and then you just stubbornly stick to it, right? I've done this so many times, right? Just because I remember how great it was a few weeks ago. And not only is your body plateau, then it starts to go backwards.  Your body got used to it, it didn't work anymore and you have to change the phase to get the body to continue to progress. And this is true for HIIT training as well. In fact, for HIIT training, phases should be shorter than they are for traditional resistance training.  When we're doing HIIT training, which a total HIIT program is shorter than a total traditional resistance training program because the adaptations happen so fast, my phases are like two weeks long. They're not any longer than that usually. I'm not doing five week phases of the same stuff. Yeah, and for some reason in the space, you've seen a lot of programs out there that really harp on muscle confusion and to really confuse the body constantly by throwing everything at you at once, right? And I had argued muscle focus is what you need to be doing. And that's where you start phasing these out so your body can actually get good at something for, you know, that two to three week, even if we make it a brief window, that's our focus. That's what we're trying to adapt to instead of just take on all the stress and just hope for the best. Yeah, one of the, go ahead. If you were to explain to somebody the reason behind why we phase, you know, HIIT training so short in comparison to traditional training, would it be mainly because of it's so intense? Is that why? I mean, I mean, I think you could, I would say the same, I would say that about plyometrics also like plyometrics or HIIT training. If you have those, that type of training in your routine, I don't think I would ever take a client in it much longer than two to three weeks because of how intense it is. That's the main reason why. It depends on the individual, right? With athletes, you're gonna be phasing. Athletes could probably go a little bit further. Yeah, playing, but see with athletes, it's not just plios, there's lots of other stuff that's getting phased. Well, with athletes too, the desired outcome is not what 99% of the clients that are hiring. Exactly.  Athletes are mainly looking for performance. And it's very specific type of performance. Yeah, right, and so I don't really care that they're, you know, four or five weeks into doing their HIIT training, they're losing the max benefits of losing body fat or building muscle from it because they don't really care about their all performance based. And so as long as their performance is improving, I would, I could extend that. But for the rest of the population, as soon as you start to lose those muscle building effects or fat burning effects, you want to be out of that. Well, in general, HIIT training does something really well. Is it burns? It can, if done properly. I always got to say that, because I know when I say what I'm about to say, everybody freaks out and then this is what I'm gonna do all the time. If applied properly, there is no form of training in the context of a good diet and good lifestyle and that stuff. There is no form of training that will burn body fat faster in a shorter period of time. That being said, it also doesn't work very long. Okay, so if I follow a traditional resistance training type program, I mean, let's use our flagship workout program, MAP Centerball, very traditional resistance training, overall strength, that's a three month workout program. It's lasts for three months, right? HIIT training, you're gonna get really fast fat loss results, but even if you phase it right, even if you do everything right, you'll see after a relatively short period of time, it's just not as effective and it's time to go back to more traditional resistance strength. Although you get fast results from it, you also hit the plateau wall much faster if you don't switch out and move to something different, which is why the phases are shorter. So if I'm doing a six week program, then yeah, I'm gonna do two week phases, three of them or something like that, right? Versus a 12 week program where I can do three, four week type phases or four, three week phases. Now I gotta bring up something that I have never seen in another HIIT program and that is a mobility focus. It's my favorite part about what we did, right? I mean, something that actually helps to restore the joints because we are adding so much stress. Like it really does take a toll on the joint specifically when we move explosively. And that kind of impact we need to make sure that we maintain the health and integrity of. And so these mobility sessions, I thought it was imperative that at least we have one day in the recovery day, the active recovery day of going through and addressing all of these joints to make sure that we're reinforcing them. Yeah, well, when you look at even good HIIT training, so everything's done right. It's written properly, it's programmed properly. There's still weaknesses in all forms of training, which is why ideally over a course of a year or two years, you change your focuses and you do different styles of training because every form of training, even if it's perfect, has got some weaknesses. And one of the weaknesses of HIIT are one of them is the strength, the intensity aspect of it, but that can become a weakness because of the intensity. The recovery becomes an issue and your body does recover faster and better actively than it does when you're doing nothing. In other words, unless you're severely over-trained, like you're at RABDO and you gotta go to the hospital or something like that, unless you're severely over-trained, moving properly and lightly will get your body to heal and recover and adapt better than just sitting on the couch, like you're just trying to recover. I remember doing that as a kid, I'd work out and then I wouldn't move at all because I think all these muscles are growing. Yeah, and that's not how it works. You're better off moving a little bit. So that's one, right? The second weakness of HIIT is the fact that because it's higher intensity, because rest periods are shorter, because you're pushing yourself through this workout that your joints can pay the price, your form can pay the price. And so if you don't place a special focus on mobility, then the chances of hitting that wall of injury or pain, it starts to creep up on you. And what you don't wanna do, and this is what sucks is you're doing a HIIT program, even if it's written properly and you're applying it properly and then you're three weeks into it and you're like, oh my God, this is awesome, but I can't, my low back is bothering me and I can't do the workout anymore. What do I do now? Or my knees are hurting a little bit or my shoulders are bothering me. Now you gotta stop this workout that you're seeing great results from and mainly because you didn't address mobility from the gates, right out the gates, right? So mobility needs to be a focus as part of your HIIT training to ensure that that doesn't happen and to really maximize the results you're gonna get throughout the entire HIIT workout. Well, shameless plug, but one of my favorite things about this program was the flow sessions. And I've actually had people buy the program just for that. Oh, you can use the flow sessions with anyone. So even if you're not, you know, I don't wanna do HIIT training, it's not for me, or it doesn't seem like something that I would want to add into my routine, I've actually prescribed some of my clients and friends to buy HIIT just so they could specifically use the flow sessions because we don't have a single program that has that like that. And I think they're unique and I think they're fun. And I think that you can blend those into any of the routines. So let's say you're following a maps anabolic, you love it, you got great results from it, maybe you're getting ready to run it a second time, but you wanna add some sort of a mobility component in it. Having the HIIT flow sessions built in on trigger days is a great way to add mobility to a strength focus program. Yeah, I remember going through and writing it, there were different things that we had to address that we didn't necessarily have to address with other workouts. Another thing that we had to look at was how can we make this workout appropriate for beginners, intermediate people, and advanced people? And we were able to do that. And so when you follow a good HIIT program, you have to figure that out for yourself and be honest with yourself and say, this is what I always recommend to people. Unless this is your style of training and you're really fit, everybody should start with beginner because you still have two levels that you can move up through. But this ensures that you're training yourself appropriately. And remember this, when we've talked about this many times on the show, it's like a bell curve when it comes to results with your body. So on one end is no results because you're doing nothing. On the other end is no results because you're doing too much, too much intensity, too much volume, too much frequency and appropriate levels of load or whatever. So on the two ends, there's no results. You're not getting any results. And then somewhere in the middle, you see this peak of maximum results. And this is different from person to person but what that middle represents, that bell curve middle represents the right dose for you and the right dose gives you the best results. And this is why it's so important when you follow any kind of a workout, especially a HIIT style workout, that you follow it and it's appropriate for your body because when you hit that magic appropriate level, and I say magic, because that's what it feels like when you hit the right appropriate amount of intensity and speed and frequency and volume and exercises for your body, you don't feel like you're fighting your body to progress. It actually starts to progress for you. And it's a great feeling. This is the only program too that we actually had levels in, right? So yeah, so this is the only program where we actually built in, like depending on your experience level where you should start off with the routine, but by far one of the most popular programs that we ever wrote, but again, only program that we've ever put a warning on because again, people get so addicted to the results because they do come on fast. And so knowing how to intermittently use it with other routines I think is extremely powerful. So here's a summary, right? So if you're doing a HIIT workout for yourself, make sure the programming makes sense. So don't just throw a bunch of exercises together, but they need to flow together with some logic training your body appropriately. Number two, your form has got to be perfect. So when you're following a HIIT workout, just like any workout, make sure your form is really good. Still use rest to ensure proper form. So if you're going from exercise to exercise and you're like, I cannot maintain perfect form no matter what, rest long enough to ensure that that happens because form is number one. Don't do plyometrics unless they're being applied properly. So plyometrics need to be done explosively and you need to be able to apply them explosively.  Phase your workouts and with HIIT training, you're looking at probably two week phases. So there's themes, right? Barbell theme, multi-planar theme, plyo theme, train in two week phases or so, that'll get your body to progress more consistently. You'll hit less plateaus as a result. And then the last thing is, put some kind of a mobility focus. So let's say you're doing a HIIT style workout three days a week. In my opinion, at least two days a week, you should go to the gym and just focus on mobility so that, again, you can maximize results and minimize the risk of injury. Also, if you just want to follow a workout that's written out for you, then you can try our program maps it and I do believe that it's 50% off this month. I need Doug to give me the, is that true? The maps it is 50% off, right? That's the offer this month. Okay, perfect. So if you just want to follow a program right now, we have exercise demos in there and the whole thing. You can go to mapsfitnessproducts.com, click on maps hit and then use the code December 50. So that's December and then the number 50 with no space. Also, if you want more free information from us, go to mindpumpfree.com and check out all of our guides. And then finally, you can follow us all on Instagram. Justin can be found at Mind Pump. Justin, I'm at Mind Pump Sal and Adam is at Mind Pump Adam.


I think the last speaker, Sami, has somehow diverted my attention elsewhere. I was going to intervene with, seriously, I'm always nervous in a crowd. I didn't realize because I grew up very close to the Mercato and used to hang out near my father's door. But even with that kind of background, I still always felt nervous. And I realized that the reason was mostly because I rarely belong in a crowd. And I have felt less belonging in this crowd the last two days. There was also some puzzling issue that was recurring in my head, which is how a university or a school that's whose interest is in economics and political science and a foundation or a philanthropic foundation whose most driving belief is about competition and compassion and freedom and responsibility can be associated with something that is considered most immoral and most people's societies as urbanism. Because that's where most evil, including a sad event that transpired 29 years ago on this day that involves a grief in the family of the foundation happened on November 30. By the invitation of Anna, I had looked it up in the Wikipedia. It must be you are involved in this for a composition of a social construct on what urbanism is. And probably the foundation is on a crusade of avoiding evils that brew in urban centers from the immorality of society. But like Astrid said, compared to Lagos, it's much, much smaller and there's not much money here. So you must really be concerned about what evil is going to brew out of Addis soon. If we're going to follow the path of development that Sami or the people that were present at Lagar last week are proposing the quick and push way of urbanizing Addis, believe me, there's more evil coming. But there are other ways of doing this. Because from my very assuming opinionated person, and you should hear me when I speak in Amharic, because this is imposed upon me that I should speak with an imperial language with whom most Pan-Africans agree. But the thing is, let me tell you, the sinister motive of bringing money into the poor neighborhoods of Africa, I believe, is to create a secondary or tertiary capital which would of course leverage the existing highly accumulated capital that you already have in Europe and America. And although labor can fend for itself without capital, we all know that capital cannot fend for itself without people or labor. So, although at the expense of my minutes, I need to say this, if you want to make money out of the poor, you need the leverage of the government definitely. Without the leverage of the government, you can't do that. To do that legally and for, as Tao said, to maintain certainty in policy and legislation, and for that to last longer than between two elections, you need to ground it into the productivity of the people who you wish to cram into high-rise buildings. We have to start from the social fabric that we have already, call it blight or slums, or my neighborhood. It doesn't matter. But there are people who are making a living there, and although they live in a most blighted environment, they're not poor. They're very smart. They have political muscle. And some of them, like me, have money. So if you aggregate that and come up with a solution that would sustainably make your capital labor and capitalize our labor, then that would avoid evil. Avoid evil, and it will avoid you. That's my say. Thank you for that.