Hip Flexors are an incredible performance enhancer.

After 6 months of training them, the performance benefits exceeded my expectations.

How I'm training them (and its incredible benefits): 🧵 Hip flexor training is important for 3 reasons:

1) Performance enhancement through structural balance.

2) Weak and tight hip flexors lead to lower back pain.

3) Increases sprint time, jump height and rotational power.

In 2019, I signed a contract with the Philadelphia Phillies.

6 years later, I hadn't played in a single MLB game.

Here's how the Minor Leagues work (and what it's like to be one): You compete agaisnt the opponent - and your teammates.

When I signed my contract in 2019, I was thrust into a harsh reality:

There are ~200 minor leaguers competing for 1 spot in the MLB team.

This is Blake Treinen.

The Closer for the Los Angeles Dodgers.

He went from having juvenile arthritis and borderline diabetes to throwing 100mph...

Here's his behind the scenes story (that you need to hear): “Blake Treinen strikes out the side!”

For MLB announcers, it’s all too familiar.

The closer’s sinker and sweeper have dominated MLB hitters all season long.

In 2021, I struggled to touch my knees with straight legs.

Now - I can get my knuckles to the floor and most mobile I've ever been.

It came from incorporating a new style of training into my program...

Here's that training style (and full body mobility program): My whole baseball career I underestimated the importance of mobility.

I focused all my energy on throwing and lifting and never worked on my mobility.

This eventually caught up to me.

I spent 6 years in Professional Baseball.

Here's one thing I was taught that I'll never forget...

The Backwards Law (how to perform better by trying less): I'm in the Minor Leagues.

We're playing a series in North Carolina...

And we're getting badly beat.

Every pitcher can throw 90+ mph.

But most don't give themselves the chance.

Here's 1 thing you NEED to do (how I gained 16mph in 16 months): I truly believe that every pitcher has the potential to throw 90mph.

I've seen many cases of guys throwing in the 70s get to 90+...

I was one of these guys.

This is Tim Grover.

The man behind Michael Jordan's legacy.

He taught Jordan a concept that made him the greatest of all time...

Here's that concept: There are 3 types of athletes:

1) Coolers
2) Closers
3) Cleaners

Grover taught Jordan to be a 'Cleaner'.

Shohei Ohtani just became the only member of the 50/50 Club.

I've spent *hours* binging Japanese video to study him.

Here's 7 things he does (that makes him so great):

#ohtani #大谷翔平 Detailed Goal Setting.

Shohei created a goal matrix when he was 15.

• Meticulous detail
• Keeps these goals to himself
• Specific about the time and metrics required

(as shown in the MLB The Show Trailer):

This is Ben Patrick.

The man behind KneesOverToesGuy.

I met him to learn how he’d train Baseball Players.

Here are 5 exercises Baseball Players need to try (to throw harder and stay healthy): KneesOverToes Guy has trained many athletes reverse their knee pain and jump higher.

He has a workable system that works…

And I was interested if it applied to baseball players.

I went from throwing 78mph to 96mph in 2 years.

During this time, I tried every throwing program on the internet.

Here's my EXACT throwing plan to increase velocity (if I started over): On Ramp Phase:

Step 1 - Long Toss.

After I had a long conversation with Alan Jaeger:

I'm convinced the best way to on ramp the arm is to long toss.

I Played 6 yrs of Professional Baseball.

I've seen hundreds of player's MLB dreams get crushed.

Here's how Minor League Players get released (and what it's like): It's 2021 MLB Spring Training in Clearwater, Florida.

Pitchers are ready. Position players are locked in.

But this isn't just another season...

For many - it'll be their last.

This is Mark Appel.

The #1 overall pick in the 2013 MLB Draft.

Bleacher Report called him the "Biggest Bust in MLB history".

1 year ago, I had a conversation with him that completely changed my perspective.

Here's the 5 main takeaways (that you need to hear): 1) It’s Okay to Not Be Okay.

I wasn't in a good place.

Mentally - I was burnt out.

Physically - I was hurting.

I hated the game of baseball and dreaded showing up to the field everyday.

Navy SEALs are the most elite warriors on Earth.

Here's one thing their taught early on...

The Backwards Law (how to get what you want by letting go): In NAVY SEALs training, there’s a thing called Drown Proofing.

The instructors tie your hands and feet…

And throw you into a 9 feet pool.

The objective is to survive for 5 minutes.

In 2021, I had surgery to repair a BADLY herniated disk in my spine.

2 years later, I struggled to touch my knees with straight legs.

Now - I can get my knuckles to the floor.

Here's exactly what I did (full back mobility program):

Disclaimer:

This is a program that I've been following for 3 months.

Although it's helping me tremendously, don't blindly follow it.

It has many movements that require a slow progression.

Most people are unhappy.

So, I've spent 100 hours studying Naval Ravikant over 2 years .

What I found?

Naval's Happiness Theory: Happiness is a skill that can be learned.

Over the years, Naval went from a 2/10 to 9/10 in happiness.

"Happiness... is a highly personal skill that can be learned, like fitness or nutrition.

Lessons I learned after struggling with the yips for 3 years:

1. It's not that you don't have feel - you're just a b*tch. Yes - you might've lost feel for the ball.

But blaming it on feel doesn't help.

The yips are a mental issue - caused by your fears, anxieties and insecurities.

Recognize that, take responsibility, and your throwing will improve.

This is Ben Patrick.

The man behind KneesOverToesGuy.

He's revolutionizing training for athletic performance, mobility and longevity.

Here's 7 of my favorite lower body exercises (that you have to start doing): 1. ATG Split Squat

Yeah... it looks weird.

But it'll bullet-proof your knees and increase mobility at the same time.

Goal is to do your BW for 10 reps.

This is Willie Calhoun.

He went from getting cut, visiting death row to becoming an 8 yr MLB player...

All while being one of the shortest players in the league.

Here's his comeback story (that you need to hear): There he was. San Quentin State Prison.

Home to the largest death row facility in the United States.

The stories were true. It was terrifying.

In 2019, I was plagued by the 'Yips'.

For 3 years, I struggled with the crazy phenomenon.

Here's what it is (and how to overcome it): The yips are a phenomenon that leads to the sudden inability to throw accurately.

Its attacked the careers of many baseball players.

• Jon Lester
• Daniel Bard
• Steve Blass

Most famously Rick Ankiel:

This is Mason Miller.

He went from Division III and Type 1 Diabetes to sitting 100mph in the MLB .

Yet - most don't know how he got there.

Here's his behind the scenes story (that you need to hear): "He should be in a coma — or dead."

Instead, he set the record for the fastest pitch in an MLB All-Star game.

But... how did he get here?

This is George Mumford.

The man behind Kobe Bryant's legacy.

He taught Kobe a technique that helped him win 5 NBA Championships...

Here's the technique: Every morning, Kobe performed a zen technique:

Mindfulness meditaion.

And this... helped him enter 'the zone'.