TJ Dillashaw's Intense Strength & Conditioning Program | Joe Rogan

Dear. Man, I think maybe talking to Dwayne to come to California. Really? I don't know. Um. Just got to get him used to that beach life. Yeah. I mean, he, so he's been coming down. Like I said, my fight camp was 10 weeks long from, with him. I was longer, but with him, it was 10 weeks and he was flying out three days a week. So every Monday he would land, he would leave Wednesday night and we would train Monday, Tuesday, Wednesday and then hard, right? I make sure to take like Thursday off and then do my other stuff while he's gone, but every week he was traveling back and forth. That's fucking dedication right there. Dude, I have, we're family now, you know, like he's lived in my house. Like he's on the meal plans with the Calavitas. Like he's full bore into it. Like he gives me his all. I'm, I'm a very fortunate person to have met Dwayne and. It's an amazing relationship. Our relationship. Yeah. How close it is. It really is. And I mean, that's the ideal when you can get a mentor and a, and a, a student that have that kind of a bond together and you can learn so much. Yeah. And he won't let. Like we have such a good bond now too, that he won't like let bullshit slide. Won't be pumping me up for no reason. He won't like let me, I mean, I'm not a lazy guy, but if I was, he wouldn't let me like miss practice or, you know, I mean, he almost has to pull me back more than anything, but, uh, he gives me this true assessment of what needs to be done. Um, I obviously lost the pseudo. We got home and he instantly texted me. He's like, Hey, I'm coming out tomorrow. I'm gonna work out with a Juan, but I'd love to get some working with you. We just, some things we should go over. It's like, all right. Wow. So like I was working out with him three days after the fight. What did he say about that exchange? Um, he says like he, maybe he needs to change some things on the midst and maybe like, so for instance, the whole exchange, uh, I think I closed the distance too hard. Henry pseudo switched up who he was as a fighter. I think he came out differently, which was great by him. He's done great things. He, um, I expected him to maybe run a little bit more and he came out aggressive. Um, and so getting used to the distance control, you know, not always having a set plan and, and going for those combos of what I think is going to happen to be able to adjust on the fly. And maybe me and him, sometimes we are too set on certain things rather than, um, reaction time stuff, you know, and I need to react to distance change, I need to react to things like that. It's hard to really change anything on that fight because I didn't get a chance to see it either. Right. You know, it was so, so quick. Now, do you, have you talked to Dana or anyone since? I know you said that you guys would talk in the future, but it's been about what? How many days it's been about a week or so. It's been two, uh, about a week and a half. It's been a week and a half now. Yeah. Um, I haven't heard anything since the day after the fight. I was texting with him the day after the fight and he said they had to sit down and figure out what the plan is kind of thing, you know, um, but obviously. Everyone knows that we want to run it back in, in, it sounds like they do as well too. So, well, as far as something that people want to watch, whether it's at 35 or 25, I think people absolutely would like to see that. I mean, at 35, the big selling point would be Henry gets a chance to become champ. Champ. Of course. Do you all fight him at 25 and put my 35 pound belt on the line? I really, I know it doesn't, but I'm saying like, if you beat me, like I was, like, I seriously, like, I wouldn't, I seriously don't even care. Like, yeah, the belts are awesome. All that stuff in the recognition, all that stuff. But to me, I want that. I want that win back. I want that opportunity back to even to show how much work and how smart I was and how I didn't get, I didn't get hit and I wasn't fragile from being at 25. Right. I really wasn't like, it wasn't like, um, I didn't get beat because I was a 25 pounder. I felt, I have no excuses. I got beat because I got beat, right? I have no excuses that I was too fragile of being at 125. I felt better than I've ever felt in my entire life. I just want the chance to prove that, you know what I mean? So that's why I say that I would give him my belt at 35 if he beats me at 25 again. But, well, obviously take the fight wherever. I mean, I think Ali needed Frazier, right? Sugar Ray needed Tommy Hearns. I mean, this is just the, this is the nature of the sport and a guy like him. I mean, I think you, you and Cody needed each other. Yeah. I think there's something about that kind of intense rivalry that is so important for, for, for actualizing. For, so who does the motherfucker man? He's good. He means a, he's a world, he's a Olympic gold medalist. He's a competitor. He knows what he's doing. Right. Let me just arguably from his accomplishments as one of the greatest combat sports athletes of all time. Yeah. The guy's the first guy ever to be an Olympic gold medalist. And a UFC world champion, which the gold medalist thing I even hold even higher for him than even being a world. Like obviously UFC champions huge, right? But I wrestled my whole life. I grew up wrestling and to be an Olympic gold medalist is a fucking huge thing. I still think today wrestling is the hardest sport I've ever done. And just to see that achievement, especially how young he did it at. And that's, I almost hold that higher than him being a UFC champion. Well, also the fact that he was beat by DJ, he beat by, beat by Mighty Mouse in the first round. He gets destroyed. He gets need to the body taken out, beaten up and stopped and humiliated. Right. Comes back and what was it like two years later? And fucking beats him. I mean, it becomes the fucking champ and beats the pound for pound consensus, best fighter on the planet. And the guy that had held that title from the very first time it was ever brought to the UFC. He's been the only flyaway champion until Henry came along. So. And that's another reason why I want that fight, man. Like, you know what I mean? Like I know that I'm better than him. Obviously you're going to give me some people are going to give me shit for saying that because obviously the fight, they all think it went down the way it went down, but guess what? I'm better than that motherfucker and I want to prove it. I want the toughest fights. I mean, that's why I was calling out max hallway. I wanted, I wanted to be in receipt. I want to call max hallway with Sam Calavita. I could be walking around 165 pounds with 6% body fat, you know, like 100%. Like this guy, man, he can stack the weight on me. He can take it off me. I can go, I have a secret weapon with Sam Calavita. I'm telling you, and I could have. It's not a secret. You just blur it out. But people, he won't work with everyone. He won't do it. Yeah. If you come to him, like, unless you fit who he likes, if you fit his image, like, we work out of his garage. I know that, which is so crazy. You know, like he could have a giant facility with all his hard work and science he does, but he likes the grit of having it in his house. Like he gets home from work. He's all dressed up in his tie. Sometimes we're already there waiting for him and he's, doesn't even change, he's out there throwing medicine balls at our face in his tie. And I'll dress up from the suit from work. You know, like he likes that shit. You know, he could probably not even be a calculus teacher anymore and just be a strength conditioning coach, but that's not what he wants. You know, he's not in it for the fame and the money. He's in it for the science and the love of doing it. I want to see that garage. Pull up, pull up his garage because this doesn't now I'm thinking about how big my fucking gym out here is. You couldn't even park two cars in it. It's, it's a small garage. We have one, uh, one squat rack. We have a spot to do like our cleans and our dead lifts. What he really has is he has three, four by, I don't know, three bikes. There it is. Yeah, that's crazy. So it's a very small two car garage that he's got filled with a bunch of murderers. Yeah. He's got like three bikes that we ride. Jesus Christ. Imagine walking by if you were a girl. Oh dude, all the time, people, people walk by all the time. We're in the garage and I'm yelling when I'm in there working out. Cause he's pushing us. Sometimes our workouts are three hours long, you know, and we're going, there's a park across the street and we're throwing medicine balls at each other. And go to that back to that last one with Pico, please. Yeah. You get a chance to see what's in the garage. So I guess he parks his car in the driveway. Oh yeah. He doesn't, he doesn't park. That's the sanctuary, man. That's crazy. He's got these stationary bikes in there that where he kills us on. That's like, um, how we push our lactate thresholds. So what does he, he's doing something with bands right here. Is that what he does? A lot of things with bands, right? Yeah. Cause you get the eccentric and concentric contraction, you know, you have a strength and he's like, what he's doing right there is for your shoulder stability, you know, your rotator cuffs. I mean, what did you do in the wrestling? Your shoulders take a beating. Yeah. And so it's kind of really just strengthen it. Yeah. I do a lot of cuff stuff because all the different injuries that I've had, I do a lot of band stuff with my, you know, like this way, external rotation, internal rotation stuff. Yeah. Bands are great. Now why bands though, as opposed to cables, like cables with stacks of weight. Why does he use bands? Probably just what's what we have. I mean, if you had a nice Kaiser machine in there, maybe we'd use it, but I think, um, The resistance coming back really, really wants to pull the further you extend a band, the harder it wants to pull you back to where when you have a weight on there, it's the exact same weight going in and out to where the further you extend that band, the harder you make it on yourself. There's, I think there's just more you can do with it and it's just very easy and takes up no space. Right. Right. We do a lot of medicine ball work, um, for our core and for our shoulders as well too, like catching in weird angles, um, with keeping our balance. Um, we do like a lot of like. Kind of like old school shit, but in a certain way in a certain time. Yeah. And so how does he get all that shit into his garage? Does he have to pull stuff out into the driveway? There's stuff on the side of his house. He's got like a little chest he stacks stuff into and, um, man, we, a lot of it's, he doesn't need much. He really doesn't. There's a, there's a lot of work you can do with just body weight. But I mean, we have a hundred pound medicine balls. We've got these big logs and he makes it like, it's almost like a the strong man competitions. There's a big, there's a big hill next to his house that he makes his carry these like a hundred pound logs. And we have to farmers carry them up the hill and we're doing with a partner. And when I get up so far, I dropped my run back and get the a hundred pound medicine ball at to sprint up the hill with it. Things like that, where you're pushing your, your lactate threshold over time. Wow. Yeah. And how does he schedule the training sessions? Like, how does he know what to have you do and when? Off of our timeframe of when we want to peak off of my heart rate variability and how my body's reacting to our training. Cause maybe I sparred and I did mits too hard with Dwayne. So I wake up the next morning and he realizes, Oh, we got to pull back today. Like if I push you hard today, you're going to go in such a deep hole. That's going to take you a week to come out of it to where he only wants me to get to that really high peak, take a day off so that now I can start coming back up again to where if I just continue for four or five days, just crushing it. As hard as I possibly can. My body's going to crash so hard. That's going to take me, it's going to be more of a detriment to come out of that hole than if I would have taken a break in between those days. So he'll schedule that our schedules will change. We have a, we have a schedule from the beginning. So Sam 12 weeks out, like, all right, this is our plan. It's what we're going to do. But then maybe I get sick or maybe I trained too hard with Dwayne the day before. And so he'll realize, all right, this next day was a little bit easier. Even if it's my jujitsu, he knows I'm going to do to practice. He's like, maybe just drill. You know, go to fleet bay and just make sure it's a, like a low base drill. Like don't get your heart rate over such and such, which I don't roll with the heart rate monitor on, but I can kind of just guess, you know, how hard I need to go. Yeah. I've never, could you, I guess you could. Does anybody, do you know anybody that does? No, it seems like it would get knocked off or something. Yeah. I mean, maybe for drilling. Yeah. You know, so when he's got you doing all this crazy stuff, like deadlifts and plyos and medicine ball work, does, is there like a logic to what exercises are done when and like, how does he, like, cause it seems like you're doing all this old school stuff, like a bad stuff. But my question is always like, when do you do that? Yes. Like when is that? When is that done like once a week? Is that done early in the training camp? Is it done late? Like when are you doing strength work? And you're, cause you were saying you were doing cleans like the week out. Only, uh, so when I'm doing those, like a week out, I'm doing them only a certain amount of reps, um, you know, I'm not, maybe not taxing my body for as long as I would in earlier camp. And even though I'm going heavy, maybe I'm only doing two sets, you know, just to keep my central nervous system strong. Yeah. Cause other than just taxing yourself, you know, or there's certain times, like there's certain days he needs, I need to get explosive power work, or some days I need to do cadence fast foot, fast feet, um, cardio work. Um, and he has that all mapped out on what days are what, what weeks are what, depending on where I'm at my fight camp, or if I'm going 25s and if I want to stay as strong as I was at 35s, things like that, or if I end up going 45s, um, to be able to keep my, my, my cardio up. Cause the thing was, if I were, if I would go 45s, I'm going to put so much more muscle on the worry is that I'm going to lose cardio, you know, but he wants to be able to keep that lactate threshold and me keep my cardio. If I'm able to walk around at 165 pounds. Now, what other stuff does he have you doing for recovery? You're doing a sauna work that you're doing ice baths, like what kind of stuff? I have an infrared sauna. I do, um, uh, do red light therapy. I do, um, um, what do you mean by red light therapy? There's a, uh, a machine that I have in my house is called a Juve. It's, um, a big red light. It's a 680 to 880 nanometer light that I stand in front of it for a certain amount of time to, um, not only increase my testosterone, but to help recovery and my, uh, my mitochondria, my cells and flush my body out. Um, uh, what does that thing look like? Whoa, look at that dude. You're in the future. Is that you? No, it looks like it. Dude's jacked. Yeah. Um, but yeah, I have one of those in my garage. I have a infrared sauna in my garage. Um, I do, how big is that thing? That this thing, there's new ones now that are huge. I guess as big as my body. Um, they have ones that go on the back of your door. They have travel ones you can take with you. That's really small. Really? The reason why I got into it was for, uh, um, increasing my testosterone and the motility of my sperm. Hollow. Yeah. Cause I was, I was, I was having, um, my testosterone was low and I wanted to increase it and I saw this, um, through Matt Brown, actually Matt Brown's the one that kind of got me this when I was out in Colorado. Shout out to the, he's got some awesome training equipment. Yeah. He's in, he's a very knowledgeable, very well read guy. Very. And, uh, you wouldn't like, people wouldn't guess that. When I had him on the podcast, that's one of the things a lot of people said. They go, I thought that the guy was a caveman. Kind of is. He's also kind of brilliant. He wants to be the caveman, like manly man, but he's very smart about it. Yeah. Yeah. Yeah. Um, so he's the one that turned me onto that. And so I got into it and, uh, I wanted to increase my testosterone, but also read about, uh, increasing motility of my sperm. I was trying to have a kid and we're having trouble and this and that. And it could be that could have been my diet. I switched so much up that I can't tell you which one it was, you know, cause Sam helped me out this helped me out. I mean, so I'm, I'm doing that. I'll do hyperbaric chamber. I'll do cryotherapy. How often do you do the hyperbaric chamber? Um, only when I need it. Cause it can mess with your, um, your hematocrit. You know, if I'm, I do a lot of altitude training as well too. I'm trying to increase my red blood cell count and my hematocrit. Um, and then when you go and you get into a, uh, hyperbaric chamber, you're breathing a hundred percent oxygen. So if I'm in it too much. Right. I see what you're saying. It will lower my hematocrit. Right. But I do a lot of, he has a, he has an altitude, same as an altitude machine, he has me use, it's called Alto lab. Um, I breathed into it for a certain amount of time. And again, another program he created the company was around, but he created the program that I'm supposed to do to put my body in a hypoxic state for only a certain amount of time, because you can over train yourself that way as well too. Um, to increase my capillaries, um, uh, increase the date of vasodilation in my veins, as well as increase red blood, increase increased red blood cells.