gives you energy. Okay. And I noticed something and this is exactly why I wanted to hear today. So this is a very big question. I've talked about fitness a lot on my channel regarding grappling, judo, wrestling. So a lot of people when they want to look at a good physique or they want to be, you know, someone to look up to, they always look at people like Mariam and Joshua. Uh, Trohe Ono, your brother, Takashi, your brother looks scary. He's, he looks very strong. And I've noticed when I look at them, they have something in common. The legs are big and the neck and the traps are also big. Everything else is also very good, but the special body parts are always the neck and traps and their legs are very big. So for the people that want to train something that can help them. It's like, you know, Ono and Mariam and your brother, Takashi. What are the exercises like maybe three or four or five exercises that can, they can focus on that can help their judo and their strength obviously and their sets and reps. Yeah, that's a big, I think that's the main common point of those between player, those players. I think the running training is not that's not lackable. Or you say like, that's not everyone likes to go running. That's true. Yeah, everyone likes to go running, especially on stairs, or on a mountain. We love uphill trainings like sprint could be sprint. Mostly we are doing sprint, I guess. But if you want to, we some of those players wanted to do running training for making their stamina. I think they were running on a mountain for a thousand minus one hour. And Toka University. Toka University's running training was also divided for two types. Running training on a in a mountain just to climb on the top, climb to the top of the mountain. And another was the other was running on the stairs. Okay, this can develop your legs. But in the gym and the weight lifting room. What are some of the exercises? For example, I see your brother. It does chin ups a lot with weights. I see one of for example doing squats or smashes. I see Mariamma doing squats. So if we were to focus on three or four exercises that can help like the key exercises or the most important exercises in the gym, what would they be? I think that lift and squat. Yes. So that is the fun. Mostly all those exercises also in the university. And I also think that my brother used to do that more often. So that lift. That lifting as squatting. So that's the foundation for a good judo for the legs and the band of August. I think there are some various various ways to get down this exercise. But I think they. They mostly do that lift and squats. I don't think they do some like really specific special trainings for for that. I think they're doing those basic old training and also integrating those. Exo it is a anxiety. So I think they are exo they exhaust their own legs by judo's rendering most most. And also. Jim weight lifting by that lifting and squats. So I see also you and your brother and owner do a lot of rowing like heavy dumbbells and you just pull it. So rows heavy rows heavy that lifts and heavy squats are the like the foundation for a good physical or judo. You think you would think. Yes, I think so. Yeah, because actually if you think about it now that I. That you told me that these are the big three for them. That would explain the big neck and the traps with dead lifts and also the big legs with squats. And how many sets and reps. I think this is very depending on each players. But mostly my brother also told my I talk with him very quite quite often. And I think he's just thinking not to not to come back home alive. So someone is beginner beginner. He wants to start or he or she wants to start at the gym and they and now they know that that lifts squats and have dumbbell rows or barbell rows or the foundation. If they want to start their beginner. How many sets and reps like what's the best rep range they start with, you know, to get stronger and consistently at weights. I think 10, 10 reps and how many sets this is just depends in which set you could be. Like not really moving. Okay, so to feel your way to quit. So from three sets until five sets, I think between those sets, you can exhaust your body enough. Right. And twice a week is a good frequency in my opinion. As you mentioned earlier, you said Monday weight lifting and Thursday weight lifting and you had cardio twice a week. So that's that's a good frequency to recover the muscles and lifting weights and constantly adding weight on the bar. I think it's good. A lot of people think that too. Because some players are also dividing three like for three actions pushing the pulling day and like that. You know, you're doing a competition. Like most, most every day. Yeah, but if you're 20, of course, you can do that. But if you're 28 or starting to get to 30 and you've been doing judo for more than 15, 20 years, it's going to start to break your body. That's true. But yeah, as you mentioned earlier, a lot of the Japanese players, they added their own training. On top of the two days a week with the team. Sorry, did you. Can you can you. Okay, I'll regret. You said earlier. We said that a lot of the players added training on their own. Yes. Okay, so to. But the main focus was two days a week weight lifting, two days a week going running and judo six days. That's the. Yes, basic. Okay. Yes. So if anyone wants to train, you know, having a good sense of training, they will focus mostly on squats that lift and heavy ropes. Yes, obviously they have to do the other stuff like bench pressing is a very important. But it's mostly pulling and having strong legs. And bench press squatting and that lifts that lifting last, et cetera. We had some like way trainings training menu. Yes. In the final. I don't really. I think snatch was there to. It's not really important because there's there's a famous video of almost snatching and is it really important as that lifts and squats? Or if you want, you can do it. Yeah, I think to integrate the way to lifting sense of the physical sense of the weight lifting to judo, I think snatching is quite important. Okay. Alright. The main power teams and snatch power cleans. Because I think it's good for the for the trap muscles, the way you pull it, power clean or the snatch. And if you see, for example, the Uchi month and the way the Japanese they do, they pull like this. So it's very much like the same movement of the power clean or snatch. I think this is more like momentum training. It's not not about the direction so much. In order to integrate to judo, but it's about the how you say the. The amount of power in the moment. To increase the amount of the power in the moment. Right. Okay. That explains that explosive entry in judo like all of a sudden.