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Nsima Inyang

lines on the record: 206
first: 2025-06-18
most recent: 2025-06-18
sittings or episodes: 1
sources: podcast

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“But now, when you're exhaling, when you see a fighter, that tension is created to keep this structure in place so it's safe when producing force. So this is why when I'm lifting a heavy sandbag or when I'm coming out of the hole of a squat or when I'm deadlifting, sometimes this will come out because it's my breath helping me create a strong enough structure to not buckle under the load I'm lifting rather than me.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“It's what my body needs to do to produce the force efficiently, and I can stay safe through it. As that started to happen, I started to feel stronger and it transfers. You know what I mean? So that's why something that actually I think would help people kind of understand this, especially the exhaling to create tension, is let's do this right now. I think you already understand, but I think it serve growl I'll do it first. Yeah. What do you feel? Do it just breathe and then.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Transfer really well to the fighting that I was doing and the stuff that I was trying to do. And in all of that, breath holdings never part of it unless. Swimming, there's breath holding. I think even for me now, when lifting something really heavy, it's an exhale. Like I will, I will use like when people see me using sandbags, this isn't aside, but I was always somebody who like when I lifted, I purposefully wanted to stay quiet. I don't like emoting. I don't like it. It's not in my nature to be the person that's when doing stuff. When you learn to breathe while lifting, what ends up happening is when you're creating that force, when you're lifting that sandbag off the ground, when you're pushing, that happens, right? You're lifting. That happens. It's not because I'm trying to sound hard or tough or whatever. It's because it's a ti-fi.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Having to need to use a belt to do everything to maintain your structure, I don't think it's the best idea. Now, when we're using the breath, we're not getting that extra pressure that it helps create, but we're training ourselves to always be able to maintain the right structure and maintain the right amount of tension while breathing when lifting weights. And the reason why we're doing that is because life wants us to do that. When we're going through life, when we're fighting, we're not holding our breath. And I know that some people will say, well, this isn't the gym. The gym is supposed to help you do this stuff better. The reason why I started doing this is because I wanted to make sure that the strength I was building the gym would be something that would”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“A lot of Russians did that though. A lot of Russians would do that. But I think that there's a knowledge there because like you want to be able to do all of this stuff on your own. Yes, it can add some, but like”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“While doing this, whether you're inhaling while you're going down and exhaling when coming up, the structural integrity is you're maintaining it. Like you're maintaining it while you're breathing. So when you're breathing, you do have more room for that to happen, but you should be able to maintain that structure without the breath. When I deadlifted 755, I didn't use a belt. Main reason I didn't use a belt is I wanted to make sure that my structure could deadlift this weight without the need of outside assistance. The weight belt when you're using it is supposed to, when you push against it, increase the amount of intra-abdominal pressure you're able to create and help you maintain that. But when I did that, the reason why I didn't use a belt is because it didn't make sense to me to develop all this strength if I couldn't do it on my own. So when now we're breathing while doing this.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“I would suggest that in your situation, you inch that down over time. Like what you could do is if you have multiple sandbags, you could squat down to the other sandbag, or you could squat down to a box. And then over time, lower that height where you feel comfortable, just make sure as you're squatting down, when you hit depth, you're maintaining tension. When I say maintaining tension, by the way, I mean, you're not totally just sitting down in the box limping out and then coming back up. You're inhaling as you go down to the box. you're still maintaining that position and then you drive up. You're not losing that tension that you've created in your legs. Your feet, especially as you go down, you're maintaining it. The reason why people do the Valsalva maneuver is so when they hold their breath, they can maintain structural integrity of the spine. Ribcage over hips, et cetera. When you're braced and you can't move, what's keeping that integrity is the air that you've stored in your abdomen when you're squatting down. When you're breathing.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Now, if you did want to work on some bilateral squatting, which I don't think is a horrible idea, I would probably say if you wanted to work with the barbell, don't squat to full deep knee flexion depth. Let's stay away from that for a while. So let's do barbell back squats to a box, making sure you're maintaining tension as you go down to the box and coming up. So you're not just plopping down to the box, sitting back, losing that tension, then coming out, maintaining that tension while breathing and you're working maybe 40, 50 percent, 50, maybe 60% of your one rep max, where it's like you can actually master the movement without stressing about the load. But over time, you can inch that load up in a safe manner.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“That bilateral squatting's bad, but if you do, maybe you start learning how to do that with a sandbag. So use a kettlebell or a sandbag with that first thing you need to learn how to lift a sandbag because when you lift a sandbag, the load is in front of you. Your spine is going to be in a fairly neutral position, but you're going to have a little bit more slight maybe flexion in that spine. And you're going to learn how to breathe against that load while squatting down with it in front of you. So that could be a 50, 100 pound sandbag. You'll probably start there and you'll probably move forward with that over time. But the thing is, is you're not directly loading that spine right now as you're doing. You're not causing all of that compression. Not that compression is bad, but it seems as if you're a bit compression sensitive when it comes to squatting patterns because of what's going on with your back.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“ATG split squad is something popularized by Ben Patrick. Deep knee flexion of the front knee. The back foot has a large amount of hip extension. So you're getting hip extension of the back leg, deep knee flexion of the front leg. So you're building a level of strength through long ranges of motion with that movement. So those ATU split squats, different types of lunges, I would have you focus on that instead of the traditional axial loaded back squat for a while. I'd also say that”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Would want you to focus a little bit more on unilateral before we do more bilateral axial spine back squat loading. So something like different forms of lunges, the ATG split squat is a really good money movement. Do you know what the ATG split squat is?”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“If you want to change the way you do this when you're lifting, you must lower your loads. You don't do this with maximal loads. You don't do this with heavy squats, heavy deadlifts. You don't do this when lifting heavy sandbags or even kettlebells, right? If you're not used to this, you work on doing this with light load. And just like you'd progressed before with heavier loads, you progressively overload your ability to lift while breathing over time. You can progressively work with heavier and heavier load.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“You're not holding your breath during the day. There's other benefits outside of this where you're not going to feel as stressed because a lot of people, when they are looking at their phone, where they start thinking of something that brings level of anxiety, inherently they start to hold their breath and they don't realize it. This is something that's going to help you get rid of global tension outside of what you're doing in the gym, which is going to help you just feel better overall. And this isn't something you deal with in just a day. This is a habit change.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Let's lower the loads that we're working with and learn how to use the breath while lifting, pushing, pulling, hinging. Let's learn to use the breath while doing all of this. What this means is when we are in our concentric phase of the lift, whether it's a push when lifting, whether it's a pull when pulling, whether it's coming up from a squat, we're exhaling. Let's just use the squat as an example rather than a bunch of things, the squat. Inhale when you're going down to the hole. Exhale when you're coming out of the hole. Let's learn how to do that. Because in life, if we're going to squat down to the ground, we wouldn't. We shouldn't hold our breath when going down to the ground. But many people do. We should just kind of like, whether it's inhale when getting down there and then breathe normally. We should be able to do that. And what I want to try to help you do is I want you to make this a global phenomenon. You're having very minimal or no, unless they're purposeful breath holds.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“You're trying to produce force and you're holding your breath while doing so because you don't feel safe enough to produce that force while breathing. What this is going to do is it's going to help us to Kind of get those tissues moving in the way that they should. The body's going to feel safe, so those tissues are going to start moving well, and we won't have excess tension throughout the whole system. And this is why I would tell somebody with whatever lifting that they're doing right now.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Once you hold your breath, your body goes into this, I'm trying to stay safe. Same thing in jiu-jitsu. When a new person starts Jiu Jitsu, the first thing that you have to tell them to do is breathe. You remember? Yeah, yeah, yeah. Right. You're on bottom side control or you're in some type of position. And immediately you're like,”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“You're holding your breath. So the thing that I would want to get you doing is first to make sure that you learn how to breathe while doing everything. That doesn't mean just like breathe when you're doing everything through the house, et cetera. Like even when you're going to go pick something up and you find, okay, I'm going to hold my breath when I do this. Can you slow that movement down in a way that you can try to breathe while doing it so that you're not ingraining that pathway of old breath and do the thing? How can we do the thing and breathe? Because when we're breathing. Body feels safe. Like if you're breathing and doing stretching or you're breathing or doing anything when it comes to movement, you move more freely.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“And then when you feel safe enough, you'll exhale and start breathing again. Some people do this without even realizing. They'll go down to tie their shoes and they have breath holds without realizing they have breath holds. It's just an ingrained movement pattern that they bend hold their breath come up. Boom. They get out of the car. They're holding their breath. Many people have instances through their day that the breath is being held. And the problem with that, the reason why that's a really big issue is because when you hold your breath, your tissues will kind of seize up to keep everything in place. That's the Valsalva maneuver when lifters lift heavy loads and sometimes not heavy loads is meant to increase that intra-abdominal pressure so that there is no movement of the spine when you're dealing with the load. That's what it's meant to do. But also there's limited movement.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“I'd have to rewind it. We talked a little bit about this earlier, but I'd have to rewind things back to first off the way someone breathes through the way that they move. Daily every single day. Because when you injure something initially, you injure lower back, which has happened to me many a time in the past. When something happens that aggravates the area. You tend to hold your breath. So when you bend to grab something, you'll”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“So I have like certain flow movement that I'll get in. I have a club by my desk. I have a sandbag by my workstation. I have a sandbag in my garage. I have rings in my kitchen. I have things spent throughout the house and throughout my space so that when I go by them, I'm encouraged to lift them. I'm encouraged to lift the bag. I'm encouraged to swig the rope. I'm encouraged to swing the club. I do all these things on a daily basis. That has my body feeling better and better as I continue to progress at the meat and potatoes of what I'm really trying to push forward. So I have these daily minimums, which is just my practice. These are just things I do. And I'll have certain things that I might be the workout, whether it's the jiu-jitsu or the thing I do in the gym or my garage or maybe I go out to the field and I do some stuff, some extra work. But I have those daily minimums that are just part of my practice that just make sure that I'm always making progress so that”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Like when I go into a gym, I have in my Notes app, I have just certain things that I might be doing during that day. I'll know what I did last week, so I'll be okay. Let's maybe add this in or do something else. But I keep things around so that I get a general daily minimum amount of movement in no matter what.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Strong, shredded. Bill has a level of also curiosity that I admire because Bill has had so much fitness experience through the years. He's done so much. He's had a lot of positive and negative experiences, but he's also someone that as much as he knows, he's continuously open to learning more and refining his knowledge and what he teaches his clients to the people he works with. And that's one thing I really admire about him because he's 50-something years old. He looks amazing. He does well, but like he's also a sponge. And that's something that I want to ideally, I hope when I'm 55 or 56, I want to remain a sponge. I don't want to lose that. But he calls his movement, his workouts of practice because he changes it up each day. He does like five, 10, 15 minutes of movement, and that's his daily practice. And that's kind of the way I look at my movement practice.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, Bill's men, man. Yeah. I love Bill. And we had him on a show a few years back. People have probably been saying this forever, but when he told me and when he started speaking this way, it really resonated with me, where he calls his workout each day. He calls it a practice. It's his practice.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“But then all you need is your rope, some sunlight, or you can do it indoors if you want to, and you're going to feel better. One thing I want to stress is this. Do you know who Bill Maeda is out of Hawaii?”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Kind of feels better than a Home Depot rope. Doesn't mean you can't use a Home Deeper rope or a rope from a boating store. Boating store ropes are actually pretty good quality. I bet. Boating stores are really good quality rope. So you could get something from there, cut it up, make your rope. You're good, right? So that's the thing. It's like, it's a practice that if you don't want to spend anything on it, you don't have to. Or if you want to spend nothing or very minimal amounts of money, you can do that.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, maybe less. Yeah, yeah. That one's like $80, I think. This is the thing, though, if you want to just get yourself a rope from Home Depot and cut it and make a rope, that's fine. You can work that. You can even work with an exercise band you might have at home. You can mess with some of this using a belt if you don't want to get anything. If you just want to like do the bare bone stuff. But certain ropes like the Magma Excel, the RMT rope, which I think is like 40 or $45, there's a feedback that you get from the rope because it's very smooth when you're rotating it.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Myself, so and blame it on my bad influence. But five years from now doing it five minutes, you'll probably do it longer because you're going to naturally just get better at it. You're going to just be moving really well with this from this minimal input. It can be a practice that beats you up, especially because you can get a workout from it. It doesn't have to be that. It doesn't have to be something that beats you up. But if you want to go intense with it, use a heavier rope.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Mentioned you're not going to become the mom in a lea of rope floor or whatever. But one thing that I think is good to understand is like we got decades for this, bro. You know what I mean? three to five or ten minutes a day for a few years how good are you going to be of this a year from now just from five minutes like you're gonna look pretty good and then yeah oh my mom's probably listening she didn't want me to curse”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“While you're doing that's not walking, you can just stand there. But you added walking into it. You added a gate pattern into it, right? So overhand, race and chase, underhand race and chase, propeller, link those three together. You have a flow from side to side, right? And those are like, that's the basics, right? You learn to link those together. You'll feel better. Yeah. But again, I think that.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Would be first off, I have a full foundations roflow course that is free, it's like 50 plus videos of it. It's at school.com slash the stronger human. It is free”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“You learn how to follow its weight, it'll teach you how to rotate better by hitting you, by not rotating cleanly. When you clean that up, then it rotates cleanly to the left and cleanly to the right. And then again, when you link all this stuff together, it's play. It's a flow state play that always feels better afterwards.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“It no longer feels like a frustrating rope flow practice. Although when you start learning new moves, there's a level of frustration. I still hit myself that I hit you did today where you knocked your eye. I do that all the time when I'm learning new shit. The rope will still do that to me because the rope teaches you how to rotate.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“That's kind of how I look at rope flow. When you learn to link things together, so we learned a few movements today, but there are so many more movements that you learn. And the cool thing is that you do some of this stuff this week, Tim. You're going to wake up and it's just going to be there. You don't have to think about the movement. Now you just go outside, you do it. It's no thought. It turns into a flow. It turns into a flow state practice. That's where I think the strength is because that feels like play.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“And they're eighty and 90, dude. That's the thing that's so amazing to me. Like, you're still moving like that at 80 and 90. You're independent. I would even assume that a lot of these people probably feel minimal amounts of pain. They feel a level of freedom in their bodies at that age.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Mastering the movement, linking the movements together. You're more focused on what's going on internally and what your body is doing through space. Now, there are forms of aspects of Tai Chi that can be applied to combat, but when you see a lot of older people doing Tai Chi, it's this flowing movement practice that gets the body feeling better afterwards than when it began.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Honestly, look at Roflow as kind of like its own internal martial art. Do you know that you know internal martial arts? So when it comes to internal martial arts, like I think Taichi would be considered one, Bagua would be considered internal martial art. When it comes to these martial arts, they're not necessarily like external martial arts like Jiu-Jitsu, boxing, kickboxing, Muay Thai, that's based on the output, based on the damage you're going to give to an opponent. Focus is more so on breathing.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“But I think there is a power that comes with the practice when like today we linked around four movements together, the overhand, the propeller and the dragon and the underhand.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Literally, I've had people that are in the strong human community that literally after day one, they're finding that they have better balance walking up the steps. And these were people in their 50s and 60s. They're like, I'm walking upstairs and I feel more balanced. Why? Because you're shifting your weight from one side to the other in a more efficient manner because the rope has taught you how to do that. You'll feel better rather immediately. Now, the question is like, how deep do you want to take? How many of these movements do you want to learn? I've seen Kelly Stretz start posting more about rope flow, and he's been talking about it and the form is just being a warm-up before you do any of your lifting movements as a good rotational warmup. And that's great. So it can just be used for that.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“But remember the things that you've learned, you're learning how to generate power and rotation from the ground through your fists. There's so many people that I've seen now that have literally said it's improved my punching or I actually know how to throw a punch because I've learned how to swing this from do space.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“That's fair. That's fair. And along with that, it's not just the spine, it's the weight shift of the feet. Now you're shifting from one side to the other, left foot, right foot, left foot, right foot, right? And one of the reasons why I believe it's helped so much with my jiu-jitsu, because Jiu-Jitsu, it's a very rotational practice when you're trying to leverage an opponent from one side or the other, is because my weight shift on both sides of my body has improved from my feet. So this is one reason why when you start to like do more rope flow and you start to get more of the underhand practice, you hit a boxing bag before, right? You've done that type of work. Go do that type of work again and do some uppercuts, do some hooks.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“So there's that benefit of volume. But at its most basic level, you learn to navigate that rope, move it through space while using your spine as the main mover. You learn to do that. Initially, it's a very handsy thing. You're using your hands a lot, but then you learn to fall the way to the rope and use your spine, both sides. You notice if you walk after, you now have this natural swagger that starts to happen when you're walking. moving through space with that spinal engine”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Powerful. I don't usually drill that. What happened there? Passes to my left side started feeling better. And the reason that was happening was because when doing rope flow, it's a symmetrical practice. You learn to rotate using your spine on your dominant side, but you get that rotation on your other side. And what happens is as you do this back and forth, naturally you want to make your non-dominant side feel as good as you're dominant. So now your rotation with your spine to the left side of your”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“No, I'm kidding. I said that about myself. I'm not going to spar you. No, no. No, but seriously, but what slowly started happening was I started noticing like a scissor sweep I would really do to my right side. I'm now that left side rotation felt pretty.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Exactly. It's play. It's a flow practice. But once things started clicking and I started seeing how it was affecting my jujitsu. And in my jiu-jitsu, it's inherently an asymmetrical practice, the martial art. You have a dominant side and a non-dominant side. So you'll tend to do things, whether it's sweeps, whether it's takedowns, etc. Guard passing, you go that one direction. You grease that dominant groove and your non-dominant side ends up being just this goofy mess. But I started realizing that.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“He talked about all the benefits and he showed it. He even like showed me some in the gym, him and his head coach Chris Chamberlain. But it didn't necessarily stick because I didn't have kind of like a structure to it. So what I ended up doing was I ended up just like looking at a bunch of people that I could see on YouTube. I went through some of the videos that David sent me and I just tried to practice it a little bit each day. Frustration would set in though because the flow wasn't happening. You know, it's called rope flow because I think people ask, are there sets, reps, et cetera? No, you just go, you rotate, you move, you put the rope away, you go do what you do. It's not like a workout. It's a, it's play”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Jiu Jitsu for me was really fun to start. We could talk about that later, but that's the sport I started doing because I realized that all the lifting I was doing had me feeling very stiff and unathletic. So I got into Jiu Jitsu about nine or almost 10 years back to try to see if I could combat the way my body was feeling, which had its own issues. But Rote Flow, when David told me about it initially, I was apprehensive. I got a rope. I started doing it, got frustrated, dropped it. Kind of like the girl in the park that we met today.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, yeah, yeah. I bookmarked that for later. I got to send it to you. David's a character. He's great. And I've learned so much of him, by the way. I love that guy. Continuing to learn from him too. But back to Roflow. He came and showed it to us maybe four years ago. And when he mentioned it initially, I think sometimes when you have a certain amount of experience in training or whatever, you hear something new and you're like, okay, trendy or what swing or rope through space really going to do for you. But through having so many people and talking to and learning from so many people that have changed the way I move and have affected me positively, I was.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Progenitor that's on air, David, go ahead and clip that, David. He's gonna love that. He's the one who developed popularized to got the moves going. I mean, he came onto our show and that he showed these videos back in like these 2006, 2005 style videos, right, of him doing rope flow on like a roof and I don't know San Jose or something or San Diego”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Ludging to the side, a lateral lunge. Those would be the frontal plane. And the transverse plane of movement would divide the body in half from our torso, our legs down, torso up. So that would have this rotation of the spine. Those would be those three planes, but then we can get into other ideas of rotation, which is the things you get into with rope, et cetera. But gym movements are primarily done when people are training in the sagittal plane with a neutral spine. There isn't much flexion or rotation of the spine. You're strengthening this neutral spine, which is good, but overdoing that can degrade the ways that you want to be able to move as a human being.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“That is a sagittal plane. So, when we think of a squat, when we think of a deadlift, when we think of a forward lunge is also still in the Sagro plane, even though it's a unilateral movement. These are all done in a sagal plane with a neutral spine. And these are most of the movements we think about doing a pull-up, a push-up. The frontal plane divides the body in halves from front and back. So we would imagine from the head to the toe on the side of the body, that would be something like a cossack squat.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT