Mind Pump: Raw Fitness Truth – Episode 2718

Should You Train Like an Athlete?

Date: October 31, 2025
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Episode Overview

In this episode, the Mind Pump team dives deep into the question: "Should you train like an athlete?" Drawing from personal experience and decades of coaching, they explore the necessity of maintaining athletic skills throughout life, the crucial distinction between fitness and skill, and practical strategies for integrating "athletic" movements into everyday routines. Notably, the hosts reflect on how skill loss sneaks up with age—even in dedicated gym-goers—and why everyone (not just athletes) should preserve fundamental movement skills like running, jumping, and reacting.

Key Discussion Points & Insights

1. Athletic Skills vs. General Fitness ([03:27]–[10:52])

• Skill Atrophy Despite Fitness:

  • Adam shares that despite being strong and fit, simply trying to run felt "awkward" and unnatural after years of not practicing it.

    “I wouldn’t call it a sprint… every step felt like I had concrete shoes on… You go to do it, and you go, ‘Oh, wow.’” — Adam ([05:42])

  • Justin and Adam both emphasize how easy it is to "divorce" skill practice from the routine of strength and stamina-focused gym work, leading to loss of basic movement proficiency.

• The Nervous System and Practice:

  • Sal points out that losing the skill for a movement happens neurologically—just like muscle atrophy, unpracticed movement patterns fade:

    “If you don’t practice running, you lose the ability to run… It’s awkward. It feels like, ‘What am I doing?’” — Sal ([07:38])

2. Skills Everyone Should Maintain ([09:01]–[12:03])

• Running, Jumping, Throwing:

  • The hosts agree these are non-negotiables—lose them and daily life gets harder.
  • Sal shares,

    “What skills do you want to maintain for the rest of your life? That’s the question you need to ask… Implement some of that training in your workout routine.” ([09:01])

• Practical Dad Hacks:

  • Justin mentions inventing movement "cheats" as a parent—like pretending to be a zombie so he can walk instead of run—and how this reveals hidden skill loss.

3. Reintroducing Athletic Movements Safely ([12:03]–[14:04])

• Slow, Intentional Progression:

  • Both Adam and Justin stress the need to “re-acclimate” gradually: walk, then lightly jog, before advancing.

    “I’m not going to just get on the treadmill and see how far I can run… I haven’t done any of this.” — Adam ([12:55])

• Mobility/Movement Preparation:

  • Justin details how he re-trains lost skills with slow, methodical mobility work before even attempting things like acceleration or lateral movements.

4. Aging, Skill Loss & Its Consequences ([13:43]–[16:30])

• Medical Community Observations:

  • Justin draws a parallel to elderly patients: using canes/walkers leads to faster decline in balance/mobility because the skill is no longer practiced.
  • Reference is made to Okinawa:

    “People in their 90s are still every meal sitting on the floor and standing up. As a result, they stay much more mobile…” — Justin ([14:47])

• Importance of "Getting Up":

  • Adam urges listeners not to lose simple skills like rising from the floor without hands (e.g., via the Turkish get-up):

    “Don’t lose this skill… Once it’s gone and you can’t do it, [it’s] so hard to get that back.” ([15:26])

5. Fitness vs. Skill — Avoiding the Trap ([16:30]–[18:46])

• Muscle Bound Myth:

  • Only training the same movements (e.g., bodybuilding) leads to decreased real-world movement capacity.
  • Sal warns,

    “Not being able to run… will eventually impact your ability to squat, even if you practice squats.” ([18:35])

• Integrating Skill Practice:

  • Don’t aim for “workouts” but rather small, frequent “skill practices.”

    “You don’t do them to work out… just to practice the skill.” — Justin ([18:46])

6. Practical Implementation and Progression ([19:07]–[21:29])

• Adam’s Approach:

  • He describes how he’ll layer in jogging in increments, progressing toward maintaining a solid mile time via incremental adaptation, not fatigue:

    “The method… is to always stay below fatigue and edge on the side of caution first.” ([20:02])

• For Coaches/Older Adults:

  • Adam and Justin reflect on working with older or deconditioned clients: loss of skill, not just strength, is why falls and awkward movements happen:

    “It’s literally their body doesn’t know what to do… It’s easier to practice it a little bit now and not have to go back and regain it.” ([22:09])

7. Injury and Everyday Reality ([22:31]–[26:08])

• Everyday Situations:

  • Adam and Justin share recent near-fall experiences, stressing how losing the ability to react is a dangerous, common result of neglecting athletic skill.

• Programming Wisdom:

  • Justin:

    “Fitness is the foundation… Above that is skill. You can have lots of fitness and poor skill and actually cause yourself problems.” ([24:12])

  • Both acknowledge the need for stability/mobility training, not just classic strength work—even if it doesn’t seem to make your "biceps look better." ([25:27])

Notable Quotes & Memorable Moments

• On skill atrophy:

  “I can barbell squat 350… Why do I need to work on windmills and stability? But it’s like if you don’t do that, then sometimes…” — Adam ([25:29])

• On losing basic skills:

  “You never forget how to ride a bike—that’s actually not true… It’s uncomfortable if you haven’t done it in a long time.” — Justin ([11:01])

• On vulnerability in coaching and life:

  “Vulnerability encourages vulnerability… Your friendship’s only as deep as the vulnerability you expose to each other.” — Sal ([64:11], [65:04])

• On positive lifestyle legacies:

  “Researchers found offspring of exercised fathers had superior endurance and metabolic profiles—these benefits persisted even when the offspring themselves didn’t exercise!” — Justin ([26:21])

Timestamps for Key Segments

• [03:27]: Should Everyone Train Like an Athlete?
• [05:41]: Realization of Skill Loss on a Simple Treadmill Jog
• [09:01]: Why Losing Skill Hurts More Than Losing Strength
• [14:47]: Okinawan Longevity: Living without Chairs = Lifelong Mobility
• [16:30]: Fitness vs. Skill: Bodybuilders & the "Muscle Bound" Myth
• [22:09]: Age-Related Loss of Balance & Reaction: The “Tip-over” Phenomenon
• [24:12]: Why Fitness Alone Isn't Enough
• [25:27]: Programming for Real-World Movement, Not Just Aesthetics
• [65:04]: Vulnerability Builds Deeper Coaching—and Life—Relationships

Listener Q&A Highlights (60:26 onward)

1. Lessons Learned in Fitness Industry

• Empathy, appreciation for individuality, and the power of vulnerability ([60:26]–[66:21]).

2. Sticking with a Program Phase vs. Moving On

• Change phase before plateau for continuous progression and to prevent overuse/injuries.

3. Best Routine for 36-Year-Old Female with Osteopenia

• Focus on strength/resistance training, adequate calorie/protein intake, and not overtraining.

4. Best Stretches for Sciatic Issues

• Pigeon pose, seated glute stretches, using a foam roller on piriformis—see Mind Pump TV on YouTube for demos.

Mind Pump’s Takeaway on Training Like an Athlete

• Don’t consider the ability to run, jump, react, and get up off the floor as “athlete-only” skills.
• Preserving athletic skills is essential for life quality, injury prevention, and aging well—muscles and strength aren’t enough!
• Layer skill practice into your current routine in small, sustainable bouts—don’t let your nervous system forget how to move naturally.
• For coaches: weaving skill and mobility into client programs is key, no matter their training level or age.

Find Mind Pump:
Instagram: @mindpumpmedia