Bboy Podcast Ep. 4 – Effective Bboy Training and Schedule with Nico Castro @Nicospins

Bboy Podcast Ep. 4 – Effective Bboy Training and Schedule with Nico Castro @Nicospins


What’s going on guys, Wolvi here. Just
want to say a big big thank you for checking out this episode of the podcast.
Real quick just want to say, in case you didn’t know, you can download the podcast
on itunes, google podcast, stitcher radio, all those podcasts apps. Download them
for free and take them with you on the go. If you have any other b-boys or
b-girls that you want me to interview let me know, leave a comment down below.
But yeah, until then enjoy the episode. Let me know what you think, peace out.
What’s going on guys, welcome to this episode of in the cypher b-boy podcast.
And I just want to start off by saying a big thank you. We launched two weeks ago
with three episodes: YNOT, Dean and a little trailer, and the feedback was
really positive so I just want to say big big THANK YOU.
Keeps me motivated to keep going and speaking of that, this next episode is a
banger. And we did have some people ask where can we get these episodes; well the
first three episodes and this episode will be live on our YouTube channel in
the cypher but all these episodes are available to you on the go wherever you
are through podcasts apps so if you’re not
familiar you can use Apple podcasts if you’re on Apple if you’re on Android you
can use cast box, stitcher radio, and I think Google has their own podcast app.
But you can subscribe to the show on there, and download all the episodes and
listen to them at practice while you’re stretching, in the car, while you’re
running; all of those things so super super easy. let me know if you still got
any questions about it, but let’s get into the show. I’m really excited for
this episode because we get a chat with Nico Castro, or Nicospins as most of you
guys know him. The dude trains super super hard so I was
really excited to get him on the show and walk us through exactly how he’s
training for and preparing for these big competitions. And the nice thing about
this episode is he goes into his personal life and we get a follow along
on his journey so super exciting. And if you want to pick the next b-boy or
b-girl I interview on the show let me know; hit me up through the YouTube
comments or comment on
any photo on our Instagram page at underscore in the cypher. We already had
a runaway 91 who commented on one of our photos asking for abstract to be on the
show I already reached out to him so we’ll see where that goes. But I’m doing
this show for you guys so let me know who you want and who you want to learn
from and I will do my best to make it happen. Alright guys so let’s get
straight into this interview. What’s going on guys Wolvi here and welcome
to the cypher. On this show I interview b-boys and b-girls from varying levels
of experience and backgrounds and they share their knowledge to help you become
a better dancer; crazy crazy stuff. All right on this episode of in the cypher
b-boy podcast we got Nico Castro here but you probably know him as Nico spins.
Now Nico is a 23 year old Filipino American based out of San Diego
specializing in dance and deejaying. With a 10-year background in competitive
experience as a b-boy at the scale of Red Bull BC One national finals, he is
also a business owner for his dance company break fiveeight, co-director for his
music collective Flavre Springs, and an artist from the 365-day creative project
#Nico’syear. Dang, Nico’s a busy busy guy.
But yeah, Nico shares his take on improving training mindset and the
overall self. Through a child and teen hood consisted of navigating grief
through family deaths, a rocky relationship with his parents,
depression, financial mistakes, and injuries, Nico’s intention with art is to
inspire humanity to embrace all adversities as strengths to gain
self-awareness and live life on their own terms.
Alright now let’s chat with our featured guest
Nicospins. Yo Nico you ready get into it? Yes definitely, thank you so much for
having me Wolvi is gonna be fun. Oh for sure I’m gonna have so much fun,
thank you for agreeing to be on the show I’m pretty stoked.
Let’s just get started by telling us a little bit more about your personal life
outside of breakin. Okay yeah. So just as a brief intro my name is
Nico Castro, I come from a first-generation Filipino American
family and I’m based in San Diego California so I grew up in the suburbs
and I had a lot of family and I had a lot of cousins. I grew up as the youngest.
everyone was all my older siblings and all my older cousins; they were I think
closest age gap I had was six years between a sibling so when it came to
little things like wanting attention or wanting affirmation from everyone but
whenever we had a family party that’s kind of the thing that stuck. I really
wanted attention. So especially during the time that
people were getting into martial arts films and getting into the dance movies
like you got served, those those two things specifically, it really rung true
with everyone and they’re like y’all next family party we got to practice
handstands, we gotta practice Kip ups. So whenever they were trying it out I was
always in the corner trying to get those names before them so I can be the center
of attention. By the time I already got the move everyone already moved on to
the next phase but I already had some sort of exposure to hip hop, but to keep
it brief when I was 12 years old my mom and my grandpa they both passed away
within the span of two weeks and through that my life kind of just shifted to
this whole era of a bunch of calamity and a whole bunch of adversity. Of like
in a year and a half, I had maybe five more families passed away because it
just various regions, whether it was a natural death or it was some long-term
sickness a terminal illness that type of thing and it was just everyone my whole
family dynamic was shifting and when I was losing those people that meant so
much to me that meant I was missing that part of me I was missing that presence
and I needed affirmation again so after moving from school to school the school
I needed to find friends and I couldn’t figure out a consistent way how to just
say hi to someone. So if there was someone across from me in a class saying
you know I want to get into breakdancing what I was involved was America’s Best
Dance Crew was the thing at the time I knew some sort of breaking experience or
some sort of hip-hop experience I volunteering really “yo that’s me I know
how to do it”. I could barely do a flare so I’d end up rolling around thinking
I’m breaking and I get props and I love that sense of affirmation and that’s how
I feel in the rhythm of it and I got into breaking. And eventually I got a
club going on at that middle school and then for me it quickly be no longer
became a fact of trying to impress people, I started falling in love with
progress. And as a YouTube generation b-boy I was blessed to see a lot of
tutorials, I was blessed to see a lot of videos and battles and footage from
around the world that gave me a reference I’m like “well this is how it’s
supposed to look like” or that’s the feeling that you’re supposed to get and
I started falling in love with progress and I got addicted to making progress
and escalating moves and learning from move to move to move and then by the
time I knew it I already joined my first crew that’s how I got into it. For sure.
What was your first crew? My first crew was had like a micro-one, it was pretty
silly. It was with my ex-girl my sixth-grade girlfriends cousin we named
it hypnotic. I think because they were in high school and they’re learning and
getting into alcohol and stuff. So since I was in a different school I’m down as
long as there’s people I could break with I’m sick that faded out in like
two months. And then I got recruited into a more solidified crew called IGS&P
it’s pretty corny but it means I got style and power and I rolled with those
guys for maybe two years until I met one of my best friends his name was Jimmy
Nguyen. I think people know him on the internet as 2u4u or Jimmy Jam.
He told me like you know “I’m in this crew
uncomfortably fresh I’m the youngest one”, he was like maybe 13 or 12 I was around
14 and everyone that was running the crew they were in their early to mid 20s
so he was the baby of the crew they were mentoring him and he made it clearly you
know I need another kid in this. Him and I quickly mixed well then we entered
battles we entered so many competitions from so many events that we didn’t pass
prelims so many events that we won locally and eventually we started we
were nurtured and uncomfortably fresh so that became my main gig. Now I’m one of
the youngest members of California the other younger guys are like mace, Maya, or
soon-to-be little Maddox Weapon X. Weapon X yeah yeah. Yeah I came onto Jimmy
when, uh I think it was stance who put out the highlight reel where hes just a wrecking shop
at that one jam. Yeah he’s one of the most original b-boys I’ve ever met
genuine guys; that guy works hard outside of breaking too. Cool for sure,
all right so I guess how long have you been breakin? I started it in late 2008
September of 2008 so it’s been almost 11 years now. Crazy, and during that time
what would you say was your biggest obstacle and breaking and how did you
overcome it? I think one of them was perseverance because it wasn’t the
physical aspect of it. I knew I could recover, I knew I could rest, I knew I
could do all these tangible things. To be back at it but it was just more so being
alone. One thing I havent talked about in podcasts but I’m more than open to is my rocky relationship with my dad.
So as the youngest kid in my family and I mentioned the closest age gap between
me and a sibling was six years so when my mom passed everyone was already
either graduated high school or they already started their own lives meaning
that they moved out so the last people that were in the house it was just me
and my dad. And as I mentioned when my mom passed away, two weeks before that my
grandpa passed. So that was my dad’s dad so my dad’s
life spiraled down in 2008 when his wife passed his dad passed away so he’s
dealing with the grief of his grandma or with his mom and then two weeks later
his wife passed away and there’s all these financial troubles and there’s all
this crazy drama going on and he falls into a deep depression so while doing
that none of his daughters want to stay at the house anymore they want to leave
so they all leave and then his youngest son he still has to take care of a
freakin twelve-year-old. So how was this guy supposed to maintain all the
financial burdens that are going on, how’s he supposed to maintain the
balance between nurturing and making sure that his mom doesn’t fall into a
depression, his kid lastly doesn’t get into some rebellious phase and of course
I did at the perfect time. It was right there. And so while he was navigating his
own life or trying to put all those things first, his life was spiraling
down and he needed to figure out how can I basically not drown in this and that
created a rocky relationship between him and I that created a lot of times when
he would just leave leave the house to go on trips because he needed it. He
definitely needed the time and the thing that I love about him is that he
provided me with blind support in this breaking thing. So I think that’s
something that’s really huge in parenting for some for a child that
really wants to get into a hobby as providing blind support and I think that
was one of the best things that could have happened to me because he didn’t
really understand the culture of breaking thing that I wanted to get into; even
when I didn’t yet. He just said okay just let me know what you need and you got it
but then in the times when I kind of needed it he wasn’t there. He was on a
trip, he was with another girlfriend. He was in a different headspace so
everything that I had to do was figuring it out on my own. So I think the biggest
challenge in my braking career was figuring stuff out on my own because
when you’re in the forest and you don’t know when you’re gonna get out it gets
really scary unless you’re at this point like where I’m at now I realized that
when I’m in for us I think that’s probably one of
the best places to be a lot of times when you’re lost in life you don’t
really know what to do. We tend to go find negative habits but at this point I
think when you’re in the forest or when you get lost this is a good time to
reflect, this is a good time to breathe. Understand that this is the process of
how things work this is probably the reason why everything happens. So I think
perseverance has always been my challenge in breaking but it’s been my
most favorite part. Thank you so much for sharing. No problem. You’re not gonna
be the only one going through this so I know there’s gonna be people out there
who listen to this and it will really mean a lot to hear from you someone
who’s been through it and made it out. So you know coming out of your your forest
analogy, like how did you find your way and what kind of tools did you use
during that time? I think it was a matter of consistency so there’s a balance to
everything right when you’re in the forest
you’re not just unequipped. It might feel like it but taking the time to reflect
on things like the word gratitude, being thankful for what you have and that’s
starting with who’s in your inner circle. I had my girlfriend with me.
I think the deepest time I was in quote the Forrest unquote is when I first
entered high school. I mean when I first entered college because throughout high
school yes my dad would be absent at times and I had to figure stuff out but
I had uncomfortably fresh as my mentors that were with me every week. We had crew
practices throughout the week at the end of the week so I always had adult
figures in my life but when I moved out to college this was a time where I was
like I’m gonna figure this out on my own but I was just a dumb 19 year old that
was super impulsive I needed to chase money because I had all these b-boy
aspirations but I was failing in school so I was like how am I gonna feel
fulfilled. I wasn’t taking care of my body physically when it came to
conditioning so it’s like I’m trying to keep the same consistency that I had in
high school where I was making a lot a significant amount of progress. I’m
getting the same consistent meals with my dad, I’m getting the same consistent
rest in the same bed in the same house, but in college it’s like okay I want
try to get into this party thing right but I also want to do pretty good at
school but I want to get into tricking but I want to juggle all these things. And it was being so counterproductive that I was throwing multiple airflares
and not conditioning not stretching and I’m just tearing and destroying my
rotator cuff so then by the time I knew it and it quick three months into the
first semester of college I nearly like tear my shoulder. So for an entire year
of just an impatient mentality not giving what results or Consequences
happened when you’re impulsive, I just it was a detriment to my breaking and I
didn’t know what to do. But it wasn’t until I met my current girlfriend I
eventually intend to marry is, her name is Tyana. She’s an amazing soul. She’s super
dope, I live with her family now, but she provided me with a space that didn’t
necessarily say “yo what the are you doing with your life?” but it was more so
just kind of questioning like “why would you do that?” questioning like “is this the
right thing to do?”. And having a third voice and having that person in my inner
circle help me reflect on like is this a practical thing to do is this really me?
And she gave me that support especially when I felt like I was in my darkest,
especially when I was chasing money right. I got into pyramid schemes, I
ruined some friendships, and I feel super terrible about those things but it had
to happen for me to recognize that. Your circles and sorry that gratitude is a
real thin;g it’s a real tool. Being thankful for what you have, being
thankful for the time that you have here, being thankful for the people
that you have around you; they will define who you are. If you hang out with
people that complain, that are negative nancies, that people are basically losers
right? You’re gonna be a loser too. But if you’re hanging out with people that
genuinely care and can care about people’s time, people that care about the
hours put in, and people don’t necessarily care about winning but just
live in love, then you’re going to live in love. Everything about you do is gonna
come out in love. Definitely you guys this is the truth. Yeah it’s real.
Straight up it might sound cheesy, but you really are who you surround
yourself with. Seriously. Crazy, crazy, crazy, and now you got your
own training spot out there with your your girlfriend’s parents. Yeah so
it’s all in the garage but turns out now we’re moving to another house in the
next month so I need to figure out how I’m gonna go about this. It seems like
you got some stuff to work out. Yeah. Cool well how did that, having that spot in
your in your own house how did that how did that contribute to your training and
your progress? Tremendously and it’s not something new when I was in high school
and I was living with my dad when I was talking about blind support one of the
three we moved from house to house to house. So when I first started breaking
we lived in a condo that was super dope I had carpet and I was just carpet
training all the time. Then we moved into this really creepy 1970s townhouse in a
really borderline bougie area of San Diego where it was like here are the
townhouses that were built in the 1970s if you go four miles this way then you’re
in the really bougie areas of this place called Scripps Ranch. And we lived on the
not bougie part so we lived in those creepy townhouses and we could kind of
do whatever but it also had some restrictions but he asked me like “what
do you want to do?” I said “I think I want to build a dance studio”. So when he was
making when he was investing some renovations to the spot he asked the
really sketchy contractor, he was like a single dude,
okay I’ll make a dance studio so he made one. And if you look at my early YouTube
videos from like 2011 to 2013 you’ll see a lot of stuff that was built in this
town house and it was like linoleum but underneath was it was glued to pieces
of wood say it was not comfy it was not soft but it was on top of like really
beat-up wooden planks that probably were deteriorated from termites at some point.
But I had that throughout my entire high school career so building a dance space
wasn’t new to me. So this current space that I have building at this beautiful
home at my girlfriend’s parents house, I went to Home Depot and I was like okay…
because at first I used whatever money I made from my
shitty warehouse job. Oh what was I doing. I was like okay I’m gonna use this money
and I’m gonna get thrifty white floorboards. So if you look at the floor
at the competition called culture of four, it’s hosted by my crewmate Eranetic.
They used white boards and it’s just duct tape together and I was like okay I
think I could build something like that and it looks affordable. So it turns out
like the total of that only came out to like 50 bucks, 50/60 bucks and I got six
of them. I cleaned out the garage, I sanitized the floor, I laid those down
and I duct tape them, and it worked so if you see in the beginning of the hashtag
Nicko’s year project I’m just using white boards duct taped together. Yes. So
those were crucial to improvement for that project is that first I was just
using small spaces inside of the house, or I was using concrete, but now I had
finally had a space. Okay I can run some sort of business
here, it looks pretty corny, it looks pretty bad, but I think it’ll get the job
done. Once I get enough clientele from teaching and grinding, on top of the
shitty warehouse job, then I’m gonna invest in better floor. So it was maybe a
few months into the 365 project, I got enough money from both jobs and it
clicked. Okay I’m gonna get some floor I spent 600 bucks on some what’s called,
they’re called click lock flooring or click lock vinyl flooring panels, you can
get them at any department store and I lay those out. I spent good like three
days. I think now that I’m able to know that I figured it out I could do it in
like a whole in one day but it took me maybe three days to get it done. By the
time new I had a new spot and it was nice. Those yeah, having a space like that
is crucial and the more I had that the less public practices I went to. I used
to go to a public practice maybe two to three, yeah maybe two or three times a
week even when I had a space at home, and now that I have this I go to a public
practice maybe once a month. Especially now knowing that I know what I want
throughout training. Gotcha and yeah like like Nico
said guys, fifty bucks to get started with that a whiteboard
floor definitely doable definitely. I know there’s a lot of people out there
who complain that they don’t have enough space in their house and there’s not
enough open practices near them; like Nico you got to be resourceful.
Definitely it’s like if an opportunity doesn’t exist then create one. Exactly
and I know you mentioned you don’t really go to public practices, you
training mostly by yourself these days? Yeah but every now and then I’ll do two
traveling it gets a little hard. Me and my crewmates, they’ll come over to the
house maybe once or twice a month on a Sunday. They’ll come over and we’ll just have
a small crew practice, or whoever I’m training with at the time, they’ll come
over and it’s like most people will have in the garage is five and that’s plenty
and it’s a good energy and it’s good but throughout the week it’s mostly by
myself and if I’ll see someone else throughout the week that’s dope too but
most of the time it’s by myself. Dope and how do your practices differ
when you’re practicing on your own versus with other people? Yeah when I’m
on my own sometimes they come out longer; sometimes I’ll spend up to four hours in
the room by myself. But I have a I have a whole array of routines that I go
through that I’ve developed throughout my entire breaking career because that
first I think like anyone else you don’t really know how to practice so you just
dive in it. So for the people that are just beginning breaking a lot of times
we just want to throw ourselves on the ground and something comes out you get
some results and that’s dope. And some days I’ll just focus on recording myself
so if I’m learning how to do flares or if I’m learning how to do a Nike
freeze, I know what it looks like and instead of having a treacherous two-hour
session where I’m just throwing my body hoping something happens I can have a
productive thirty minutes where I can reference how this move looks, what can I
adjust to make it better. So I think that’s always been one of my main things
that I’m glad to have had a camera like a camera phone in 2008 to
figure out how to handstand, to figure out how to do a hollow back, and having
as a reference was really really helpful. Having a camera just so you can record
yourself and analyze what’s going on that works a lot. Yeah 100%
definitely. That’s one of the most valuable tools I’ve learned from a lot
of people around me is recording yourself, you actually see what’s going
on you’ll progress way faster that way. Right because there’s always that guy at
the public practice that attends every single practice and he’s been going for
the last two years and he he grinds it out but he doesn’t record
himself, he just practices flares and he’s been practicing flurries for two
years and he’s been slamming his body slamming his like they’re always
scuffing his hips are always low and it’s cuz he never recorded himself
whereas there’s that one person that goes and records themselves practice
is the same move and gets it in a month. And that’s because they take the time to reflect and
not just destroying their body. Exactly straight up, and you mentioned routines
what could you expand a little bit on what you meant by that?
Yeah so in the last maybe since 2014 I really became intentional about
integrating conditioning meaning just standard fitness just to make sure that
I don’t get hurt because I also mentioned in 2015 I stopped giving because I was a 2000 now I was a 19, I was an impulsive 19 year old that was
in college trying to live on my own and trying to live this dorm life, trying to
do these things and still be high level at breaking and that’s just not a good
formula. I was integrating running extremely
extremely think well I love Hills because you get to jog on them, you get
to climb you have spiritual relationships with climbing, and going on
hydrants terrains, but I like to implement standard conditioning whether
that’s jogging or having some sort of cardio that’s not just breaking. I’ll do
very light weights I’ve never been a person of lifting heavy and doing
maximum maximum pushes but it’s oh it’s just in light weights and high reps to
get the body lubricated and get the body ready to endure practice. And
everything’s always been about safety and practicality and I do that and then
I have breaking sessions. And then throughout the week I’ll have different types of
sessions. Where as saying… I’ll give you my whole routine. Like on the Monday
through Sunday basis I like to alternate every morning, morning is I’ll either
going to 40 a 45 minute jog I don’t run fast I just like to get my lung
stretched out, I like to go in the hills, I get to think and reflect, I’ll get so
in depth on Mondays I won’t listen to music I’ll listen to a podcast while I’m
jogging. On Wednesday is all either do no music at all or I’ll do some pretty
aggressive sounding music stuff to get you hyped up. And then right after your
I’ll stretch out and then I’ll either get into
breaking sessions or I’ll get into this is a good time to probably make a video
come up with some content stay in the lab, come up with a new concept, play with
something new, and then it’s like Tuesday comes around I’m gonna focus that
morning on twenty five structured rounds. So instead of just going full-blown I’m
gonna destroy my body with rounds, I’ll do the first five it’ll just be top rock,
then the next five it’s gonna be tops and drops, so I don’t so I don’t blank
out when it comes to freestyling cuz a lot of times with tops and drops, or just
not knowing tops and drops, in a battle or cypher you’ll go out, you’ll do your
top rock you’ll get down your floor work and you’ll blank out right. Whether
you’re nervous or you crash or you start fishing for moves, but you’ll stand up in
top rock again and it looks really obvious that you blanked out. So anyway
that we can encourage figuring out how to make your tops dynamic going from top
to bottom integrating some floorwork and coming back up with a purpose and mixing
in your tops, boom you’re already freestyling and you
can go forever. So tops and drops probably the next five. The next five
rounds after that I’ll bring it to traditional floor work and I’m in no
rush. I’m going through every single step so slow just to make sure every single
step has purpose, every single step is clean. And then the next five I’ll go
through a whole flow of throwing in my foundation with no rush because this is
still Tuesday morning you probably still haven’t stretched yet, just going through all the
motions. And then the last five out of 25 then I’ll either go through, I love doing
b-boys exercise or it’s like ten seconds top rock 10 seconds footwork 10 seconds
push-ups, but out of those five to be more specific maybe first two rounds
I’ll do that exercise then the last three I’ll go ten seconds top rock and
10 seconds footwork and 10 seconds traditional or very basic freeze stacks. Because I knew by the end of this I want to be able to stretch out and then I
want to practice high-level stuff and I’ve already gone through and marked
everything that’s in my arsenal I should feel good by then. So that’s how I do
that and that’s just a Tuesday morning practice. Love it
let’s keep going. Yeah that’s the morning practice and then Wednesday I’ll go back
to the 45-minute jog and stretch out and maybe make a video then Thursday go back
to the rounds or rest day, and then Friday repeat the process. So today is Friday
I’m probably gonna go on a 45-minute run after my next phone call meeting after
this and then I’m gonna go through the practice teach them classes and then if
you’re preparing for a competition throw in another practice um you can either go
to the gym work on strength training whether you’re doing squats high quality
of like high repetitions squats, sorry that’s my dog, and then by the end of the
practice have go to a public practice or something and work on content content
drill some stuff and then just repeat the process and take time to recover.
Right what’s your Saturday Sunday like? Saturday I’m either teaching classes or
there’s a jam that I’m attending. So if I’m teaching it’s a Saturday I’m
teaching classes I’ll do that in the morning because my body already feels
pretty good, and I’ve positioned my students my current students in a way
where they now can go rounds with me so we’ll do the 25 rounds so I’m getting
stuff out of it too, but I’ll really provide them with directions so they
know how to do it. And I think I’ll normally finished classes by the
afternoon so then crewmates will come over and we’ll have a three-hour session.
So if that was boiled down to one like a solo session then I get like a good hour
and a half because there’s all the time that you get to stop and breathe while
other people go in, but yeah I’ll spend that time with the crew and that’ll
sometimes alternate between the Saturday and Sunday. Also if I’m not doing that
I’m DJing on Saturdays or Sundays. Okay Nico thank you so much for getting
so specific with your training routine, I mean the guys if you’re listening this
the most valuable thing is a you know you see how successful Nico is and the
crazy things he can do and he’s winning competitions left and right, I mean if
you’re gonna choose to train like someone you need to train like Nico like
this nuts. So how does your yeah for sure how’s
your training routine change when you’ve got a competition coming up? Yeah
so I’ve always, one of my mentors his name is whyte rock also known as Kory
Howell. He’s he was the captain of uncomfortably fresh but he’s also a
full-time novelist now so he’s always been very articulate, and very punctual,
and very calculated when it comes to this kind of stuff in terms of
encouraging people or do conditioning outside of breaking so you’re not just a
full-time breaking b-boy where your body’s literally breaking after so many
practices. He implemented the idea to me that you’re never training for
competitions you’re just always training. But of course it becomes contextual at
that point like yes we’re always training but when there is a competition
we can kind of shift gears to get into that mentality just so you’re not an
artist artist mode all the time we want to be able to get into warrior mode and
when I say that I mean, I followed the same formula but there’s one practice
acronym that I discovered in college when I wasn’t paying attention at any
school. I was trying to figure out okay in high school I was making a lot of
progress I was making a lot of progress as a well-rounded becoming breaker and
finding my style that type of thing. I need solidify and make it concrete on my
training pattern because I know everyone’s different so there is is acronym
that I mentioned in my other podcast and you might have heard this in my
workshops it’s called LAPSI and that stands for LAPSI. I’ll run through really briefly but it’s basically a formula that I like
to follow whether it’s split into single days throughout the seven-day week or
I’ll split that into weeks or I’ll dedicate each letter in two
months and the end result is that I’m always getting new content out of it and
I’m always feeling ready and on the end everything should be second nature. So in
a nutshell L stands for laboratory so you can apply this like I said either a
day a week or a month. L stands for laboratory, you come up with a new
concept or you upgrade one of your old patterns or something something within
your arsenal you upgrade it or you come up with something new.
That’s L, stands for laboratory whether you have 10 minutes, 30 minutes or you
have eight hours of session. Then A, you apply also known as application. So
getting into a small session group whether that’s with you, or a small group,
you get feedback on that new product that you just created. They’ll tell you
you know I think you should scrap that or they’ll tell you you know I think you
need to travel forward with it you should travel backwards or you should do
it alternating on both sides or do it two times and then misdirect blah, blah blah. Figure out ways to manipulate the move
and make it better and then P with LAP that stands for practice so whether
you have this rest date or that’s the actual day you’re gonna be a public
practice you’re gonna be all yourself again, that’s the day you just drill it
out of it you drill and drill it and drill it and then you take a rest day or
something. And then S whether that’s Friday or Saturday, maybe battle day,
depending on the difficulty of the move, a stands for second nature right. It
should be implemented into the rest of your craft because you did on Tuesday, it
should be ready and it should be ready to go cuz you conditioned it on
Wednesday for P. So it should be second nature so if you were to get called out
anywhere and you need to throw down in a performance, at the mall, when you you’re
in when you’re in a cypher, battle; it should be second nature. And then I
stands for influence or inspiration so whether you’re taking the Sunday off or
you’re setting a whole period to just rest after maybe in a really stressful
event that you dedicated a lot of time to, just take that time to reflect, grab
deploy gratitude deploy all these different ways of improving and it’s you
should find some sort of inspiration whether it’s the rain,
find some sort of inspiration whether it’s someone that inspires you to create
something new and bring it back to the table on Monday so you can repeat the
process. And that’s LAPSI; laboratory, application, practice, second nature,
influence. Yes love it man. Yeah so when I’m getting into competitions like this
weekend’s I have Red Bull BC, Red Bull BC One North America and
since I did it I had no expectation I was gonna qualify to this competition, I
only have three weeks. So within the three weeks that I had from the LA
cypher I dedicated I think four yeah it was like maybe twenty days, four or five
days to L, four or five days to application, four or five days to
practice, and now I’m in the second nature period. So everything like the job
has been done already, whoever wins this competition it’s already determined,
everything’s already set in stone now I just gotta live it. I don’t want to
stress I don’t want to be anxious about it. So I’m gonna continue doing my normal
practice like as if there wasn’t a jam but my gears have been kind of shifting
in the direction of this event so everything’s in the second nature period
for me so I should be ready to go for Sunday night.
Perfect man congratulations on making it. I’m for sure gonna tune in to see and
that was the North America cypher? Yeah it’s also known as the Houston camp, well
so many different emails exchanged by Red Bull they’re saying it’s the Houston
camp some are saying like this is the national final so different names but I
think the same thing. Gotcha, gotcha yes I’ve been seeing that Houston camp all
over the place recently. so yeah. Dang that’s dope good luck. thank you.
And thanks for sharing these are extremely actionable and specific tips.
Yeah definitely, I would love to see people integrate this stuff and just
upgrade, people are amazing this game is evolving all the time so
any way that someone can implement this and just upgrade it and evolve it to
something stronger and better that’s super sick. 100%, and then share it.
Yeah definitely. Dope and then before we wrap up here one last thing I want to
get more specific on was your uh your conditioning. I know you you say you do
light weights and you just posted an Instagram video recently and you’re in
the gym you got lasting bands pistol squats
crazy, I just wants you maybe get some specifics on what types of exercises you
do and why you do them. Yeah it always started with the core, right any core
exercise and anything that has to do with your
rotator cuff because the whole reason why I got into conditioning was one
because my crewmate, and also it was because of that crappy shoulder injury
that I was just not helping with in 2015. So I just started with like two really
light weights maybe 10 pounds, two free weight dumbbells, opening your wingspan
like you’re pulling up two buckets of water with your arms stretched out. I do
that maybe 15 times going sideways and then both in the front, I’ll do that 15
times. And I’ll do 2 where my elbows are attached to my abs and I’ll make my arms
go back and forth alternating from side to side, anything that’ll help just do a
handstand because I hate the pain I don’t want an injury and anything that
to help with stabbing for chairs and air chairs. And everything else is just
optional but I would definitely encourage doing everything with your
body, there’s so many exercises online, you can look into plyometrics, you can
look into band training, anything that makes you concentrate on focusing in one
area balancing that and then alternating back
and forth just for full mobility because in this dance we’re not doing any stiff
movements. We’re getting from point A to point B but always in very specific ways
so anyway you can condition that any way that you can say you have even with just
your breaking training, if you have a combo that you’re working on like this
was all this idea of breaking something down. My crewmate whyte rock told
me he just said okay we have your one signature and it’s called it’s the
nineteen ninety you clap in the air, and then you land in an air chair. I’ve
always had the combo and it’s always been inconsistent it, wasn’t until maybe
two months ago where he was like dude he laid down the hammer it was “like we gotta fix
it you have all these high-level moves but you’re hardly hitting it or if you
hit it it’s super inconsistent”. You can even see at the BC One side for LA, I
threw the 90 clap into air chair. I hit it, but I hit the air for like a half a
second and I stood up and I was like yeah I hit that, you still gotta
sell it. It wasn’t good right, there have been
moments at home where I just stick the air chair or I can chair flare out of it but
breaking and move down. So using that as an example it’s like okay you have three
moves you have the 1990, you have the clap, and you have the air chair. Take the time to
pump out reps of 1990s. Okay I could do that. Then take the time to pump out reps
of the clap, so get into hand hops. Clap multiple times, keep clapping and go back
to hand hops. Hand hop, clap, hand hop, clap. Just get used to it. and
then practice the drop to air chair. It’s scary but you need to find a productive
way to ease yourself into air chairs because it’s painful. Okay let’s start
with swinging down and landing into two-handed stab. Let’s work on that. Maybe
after 5-10 reps of that, now let’s start dropping down into air chair with
one arm. Focus on your form, focus on flexing your heels or pointing your toes,
whatever you want, the way you crunch your abs, every tiny thing contributes to
the whole thing. It’s like okay, I ran through maybe 15 reps on each of those
three moves now let’s start slowly, this is all baby steps, let’s start putting it
together. Let’s focus on the 90 and then let’s
focus on the clap. Okay let’s pump that out five more times.
Now let’s focus on the clap to air chair. Oh my gosh this is scary, this is a far drop
but we got to do it. Let’s do that five times. Okay and through baby steps, it’s
like sometimes this will take the entire session. You want to spend the whole time
in the entire session just training everything but if you want to get so
specific and you want to get this down, then it takes time it takes baby steps.
It’s like okay now I’m finally like there’s only 10 minutes a session left
but it’s been productive, everything feels well. Now I can practice the 90, the
clap and then the air chair. I’ll pump that that out maybe five times, take a
break, do it another five times, and you should feel ready. So it should get as
specific as that and there’s no shortcut there’s no easy way around. It’s like if
you want to get something down it just takes time. And if you’re not loving this
process while you’re doing it then what’s the point of it you’re not having fun;
you’ve got to follow this process. So yeah that’s as specific
as I can get on that. Straight up, it’s all a process, this entire dance. And everyone,
conditioning is so important, mobility is so important; you think you’re not going
to get injured until you get injured and you will I promise you. So yeah, so take it
from Nico, take it from me, shoulder injuries, knee injuries, you have to
condition. Awesome. And Nico just before we wrap up here think about a
young b-boy, a couple years into it, a little bit lost still trying to figure
out how to train his own style what advice would you give him? Yeah first
thing is going back to the, yo if you have a specific interest in what you do
and you feel like it’s a little different from everyone else, if there’s
no opportunity then create one. And for something more tangible, now that we’re
in this world of, we can’t avoid social media right unless you’re really diehard
I’m gonna avoid all this, don’t fall in love with the numbers. Don’t fall in love
with the followers, your view count, do your best to stay away from it. Do what you
love, and say you want to get into creating
content, try as many weird things as you want because it took me so many projects
to find the 365 day project. I tried giving myself self projects of like
alright this three month basis project I’m gonna come up with these nine moves,
right and it came up with like a foundation of all these things until it
finally clicked. I heard a podcast no you know 365 project I’ve tried so many
things that relate to that why I just put that together. So all the weird
things are little projects that you could think of, go for it because it
won’t be the first one. If it does dope. It might not be the fifth project that
you try that gets off but maybe number 15, the 15th project that you try, that’s
the right one, that’s the one that resonates with people. But I keep trying
all the weird stuff that you want and then I promise you long-term one of them
is gonna work out and if you’re doing a daily project same principle. If you’re
putting out music as a music producer, if you’re
doing something as a content creator, maybe day one doesn’t work, you
get two views. Maybe day 15 doesn’t work but 230, that one’s the one. So give your
absolute best every single day then I promise you long term as long as you
just fall in love with the daily process it’s gonna pay off.
But don’t get romantic about it just fall in love with the process.
We’re not here to love the results, the glory isn’t in that, the glory is in the
process. Loving the process is the glory of it everything else is just a bonus.
Perfect yes fall in love with the process guys. Okay Nico has shared a lot
about his personal life, specifics about his training, and this just scratches the
surface. Nico you’re on Instagram @Nicospins and you’re on
YouTube at Nico Castro right? Correct. Perfect, what kind of things are you
sharing on there? YouTube it’s just more of the same things that I do on
Instagram but I just compiled them, it’s longer form of content on YouTube. So
it’s just compilations of what I do on Instagram. Instagram just kind of the
alright, this is the daily stuff and then on YouTube I’ll put the longer length
projects on there. Perfect yeah I’ve been following your Instagram for a while,
you’re almost at 30k now so early Congrats. Thank you that’s pretty crazy. That’s a lot of eyes. And that means there’s a lot of positivity, there’s a lot of hate, but yeah it’s been mostly
positivity so I’m happy I’m grateful and if there is heat it’s gonna happen. For
sure. Be the example. All right guys go check out Nico on the
Instagram @Nicospins and I know you also you got a couple other projects on
the go you want to tell us a little more about them. So if you’re ever interested in
online breaking lists that is nothing I am advertising. Not necessarily
advertising, that I’m providing, sorry. Online breaking lessons, so I have break
five eight, that’s my limited liability company that I focus on private lessons
here in San Diego. There’s a lot of demand for people
asking can you help me with flares, can you help me with all these moves, and
instead of just giving them the tangible word of do just practice, like if
anyone’s interested if they ever want to train with me shoot me a DM starts at 20
bucks. And we can exchange videos and we can get in depth on critiquing and
helping the direction of your breaking long term and short term. So you can
direct message me through Nico Castro or Nico spins or the break 5-8 Instagram
and that is spelled out break and the numbers five eight break 5 8. That’s
where I provide online breaking lessons. And on not the side but my other focus
is music, so I DJ. Also as another gig, you can hear my weekly mixes with my DJ and my
music collective called flavre springs and that’s @flavresprings. We
come from an area in San Diego called sabre Springs so we call it flavre
Springs. So we put out meekly, weekly, meekly wix’s, weekly mixes. And I’m also
getting into music production. So I’m gonna assume my first 200, 300, maybe 1000
songs are gonna be very very whack so maybe under 1000th one i’ll post it. But yeah, you can
find all our music over there. We have 30, to 40, to hour-long mixes that you can
just enjoy and just cruise to. Those are my three things. Beauty and guys that was
a lot of links, all of these will be in the show notes at inthecypher.com. So Nico thank you so much. you guys out you’ve been hanging out
with with Nico and your host Wolvi. Head over to inthecypher.com, search Nico in
the search bar and his show notes page will come up with everything we’ve been
talking about today. I know you’re gonna need a pen and paper to keep notes on
everything that Nico’s shared but don’t worry, it’ll all be right there in the
show notes. So thank you so much Nico for coming on the show and sharing your unique
perspective. Yeah for sure you got really specific, lot’s actionable tips, this
is exactly what we’re looking for. So yeah today you got to learn from one of the greatest. Hope to have you
back on the show Nico, but until then we’ll catch you in the cypher. Would love
to, thank you. And there you have it guys Nico spins,
thank you so much Nico for being on the show. And guys I’m recording this episode
after the Red Bull national finals, Red Bull BC One national finals out there in the
US, the one that Nico said he was training, for and he made it all the way
to the finals. This is crazy stuff. So clearly the things that he’s doing in
his training work and he has a results to prove it so big shout out to you Nico
thank you so much and big big congratulations. If you want to find more
on Nico you can find him on Instagram at Nico spins and on YouTube at the same.
And Nico’s a busy guy, again he’s got his soundcloud flavre springs FLAVRE
springs, and he’s a busy guy, break 5-8 spelt out on instagram you
can find out what he’s doing there so please please please give it up for Nico.
Thank you so much dude. And guys I said it at the top of the show and I’m gonna
say it now, hit me up in the YouTube comments, hit me up on Instagram, let me
know who you want to be on the show next and more importantly let me know what
you want to ask these b-boys and what you want to know from them. It is my goal
with the show to bring you the b-boys and b-girls that you want to learn from.
If you’ve got any other questions comments or concerns let me know on
Instagram we are @_inthecypher it me up on there in the
comments or in the DMS. You can also leave a comment on our YouTube channel in the
cypher on YouTube. I just want to say thank you guys, we launched our very
first episodes; so that’s episode 1, 2, & 3 2 weeks ago and the amount of support
and feedback was awesome. Really appreciate you guys, really positive.
Right now these episodes are coming out every other week so two weeks from now
you’ll hear another really great guest. I’ll keep it a secret for now. If you want to
see some behind the scenes or and advance preview on what to expect for
these upcoming episodes, follow us on Instagram, I throw everything up on there.
And yeah guys thank you so much and thanks for listening. I’ll see you guys
on the next episode. Looking forward to hearing from you guys and really really
loving and making these episodes for you. So stay tuned and peace out. hope you guys really
enjoyed this episode of the podcast. Thank You Nico spins for being on the
show. Real quick, just want to ask you guys to leave a comment down below, let
me know what you think of the episode and also let me know what b-boys and
b-girls you want me to interview and the exact questions that you would ask them.
If you have any feedback for me on how I can improve the show please let me know.
I’m new to this, I’m open to all criticism but yeah until then I’ll catch
you guys next episode. Peace out. Two Mondays from, now let’s do it!

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