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Episode 116 of The Garage Gym Athlete Podcast is up!

What Is The Minimum Effective Dose For Lifters?

In this week’s episode we have Jerred, Joe, Ashley and Trampis! This weeks study is different than normal. It actually looks at 5 studies on the same topic, minimum effective dose. It specifically looks at power lifters, but what is the minimum amount one can lift and still see strength progress?. The coaches give their takeaways, applications, and how you can kill comfort with this one! For this week’s topic the coaches are doing another book review. The book for this month is called Nudge: Improving Decisions About Health, Wealth, and Happiness by Richard A. Thaler  and Cass R Sunstein. They give their likes, dislikes, takeaways, and of course-give you a barbell rating for this book. Lastly, this week’s Meet Yourself Saturday workout is called Heavy Load Long Distance. It’s simple, but definitely not easy!

If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:

• Subscribe on any device HERE 

IN THIS 54-MINUTE EPISODE WE DISCUSS:

• Minimum Effective Dose 
• Nudge
• Barbell Rating 
• 5 Studies  
• Heavy Load Long Distance 
• Tips For MYS
• Updates and Announcements
• And A LOT MORE!!

Diving Deeper 

If you want to go a little bit deeper on this episode, here are some links for you: 

Study of the Week 

• The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters

Garage Gym Athlete Workout of the Week 

Be sure to listen to this week’s episode:

• What Is The Minimum Effective Dose For Lifters?

Related Resources at End of Three Fitness: 

• Setting Your Better Human Standards
• Low Dose Caffeine and The One Thing

— 

Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!

To becoming better!

Jerred

Transcript: 

Jerred Moon 0:02
Alright ladies and gentlemen, welcome to the garage a mathlete podcast. Most everyone’s here. How’s it going?

Unknown Speaker 0:10
What’s going on?

Jerred Moon 0:11
There it is. trampas got in there. Joe. Ashley. How’s it going? Hi.

Ashley Hicks 0:20
Hi. We’re not special anymore. We’re lumped into one.

Joe Courtney 0:24
Yeah. Yeah, try try.

Jerred Moon 0:32
be adding Ashley first and then Joe is really hard

Joe Courtney 0:35
or be like, hey, oh,

Jerred Moon 0:39
that’s the official new way. I’m going in every podcast. Neither one of you can ever miss ever again. Because that’s

Ashley Hicks 0:47
the ad Collins like kayo or something.

Jerred Moon 0:51
Wow. Just the whole team.

Ashley Hicks 0:53
There you go.

Jerred Moon 0:54
It doesn’t work. Sorry. trampas.

Unknown Speaker 0:57
Don’t Don’t even try to work my name in today. Oh.

Joe Courtney 1:02
TKO TKO? Yeah, if you

Ashley Hicks 1:04
follow us around there,

Jerred Moon 1:06
technical knockout? Well, we can talk powerlifting today, this is a pretty interesting study, the name of the study, and it was done in 2021. It’s called the minimum effective train dose required for one rep max strength in power lifters. And I, oh, first off just the study was was different than normal. I want to hit on that we were talking about a little bit before. It’s a study of studies, there are multiple different studies done like I think it was five total studies within the study. But it’s not what we would see previously, like a systematic review or meta analysis, because it’s not trying to just look at one thing. And a majority of them, I think it’s three out of five, were just conducted exactly how we’re doing it now, like a zoom meeting, or whatever, they had a set of questions that they would ask really elite power lifters and really elite powerlifting coaches, so I don’t want that to go unnoticed in the interview thing, because sometimes people will hit on, like nutrition surveys and stuff not being accurate, because it has to be someone has to recall something. And it’s a survey, it’s questions, it’s not actually like, you know, in a facility where they’re giving them their food, and this is similar with a lot of them being survey, but the people they’re asking, are really legit, and really elite level power lifters and coaches. So from that part, I think that that’s really cool. Because I would love to sit down with a lot of these people at this level and ask them questions. And to be honest, if you get to talk with somebody who’s far more advanced than you are in any area, you should take that, you know, into into consideration for your choices. And then there were two intervention studies. And I had a big takeaway from those overall, what you can get away with, and lifting but I think the overall study, what makes it cool, is it’s like how much can we not do you know, how much how much can we get away with and still get stronger to some degree. And so the purpose of this study was just that the minimum effective dose, and its practical use length of its effectiveness, appropriate timing around other considerations, and what it’s going to. Alright, so ultimately, we’re just looking at how much we can’t do, right. And I think that it’s a really cool study because I want to get into some other stuff that I pulled, but I’m gonna wait on how long it takes for you to lose strength, how long it takes for you to lose aerobic conditioning, because I think a lot of people don’t know these things. And I interviewed Jordan siat Do you guys know Jordan side is no is he was pretty big in the powerlifting world under like a lower class or lower weight class like he had a world record but he you don’t normally hear about the guys who don’t weigh a lot, you know, and then set a world record because they weigh 155 pounds. And so you just don’t hear about or whatever and then he ended up being becoming Gary Vaynerchuk trainer and then he kind of blew up but I interviewed him on the better human ology podcast A long time ago. Anyway, he was I remember talking to him on that podcast about how much he could not do in maintain his strength. And that wasn’t from a scientific standpoint and I thought that was really interesting. But I think it really like a lot of the takeaways I wrote down because I was looking at Okay, let’s get into sets, reps, let’s get into accessory work, let’s get into sessions per week. Let’s get it all these things. So those are my overall takeaways. And I want to go over and I also want to go over how this relates to our training. But before we do any of that, I want to hear what the three of you thought about this study.

Ashley Hicks 4:45
So I thought I really liked the study because just kind of what you’re talking about Jared like with him, this is kind of what I’m doing. Now I’m taking you know, I’m doing some strength but I’m not like I’m not one rep max saying I there’s certain limitations that I have with my training. With just what’s going on with me health wise, and so I thought this study was really cool for people who have to maybe tone it down. You know, I thought of, especially working with women and women’s health track like postpartum mamas, you know, moms that are pregnant, anyone with an injury kind of thing, but I’m just kind of looking at what they talked about overall, it looks like six to 12 weeks is what they thought was best was what works best. And in my notes I put, huh, you mean like a cycle. So, um, you know, I think if you needed to kind of like step back for six to 12 weeks, you know, half a cycle, a full cycle, this kind of proves that you can do that, um, it looks like the few mixing in like a few heavy low rep sets, you know, and I’m not talking like one rep max anymore, they said they’re heavy was like 75 to 90%, I think is what they used. And they mix that in with kind of their back off sets, I guess, or back off days, if you will. And that’s kind of what I’m doing, you know, I’m kind of doing like some strength, maybe to do three times a week. And then I do like some yoga and some zone two, and mitcon in there. I’m just like Jared said, thing that I thought was cool was that these power lifters had a ton of experience. But it shows you that you can still see results, you can still have strength and not lose the strength. If you’re not having to go full throttle every single time. So my feeling comfort is this is maybe change your mindset on what you think you have to get done. Like even if you’re able to get some sort of training in for the day, I think that’s a win. And consistency is always better than perfection, even if it’s not 100% all the time. trampas What do you think?

Unknown Speaker 6:51
Yeah, I agree. I thought it was a really cool study. I mean, it was what it was five parts, like two surveys, two experiments. And then another, like social media survey, at the end, I thought they did a really good job of covering the weaknesses that each one had. So like, you have so many weaknesses in just surveying people and asking them questions. And then they tried to try to firm some of that out with the experiments. And then from their experiment, they went and asked another general survey to a lot of people like through social media, I thought they did a good job of just covering their tracks. Just straight takeaways, it looks like the minimum effective dose does work. There are limitations to it. But I kind of, I kind of consider what we do at garage mathlete. And I may be wrong. So I’m not really programming, but compared to a professional power lifter powerlifter. Anyways, we’re already kind of doing the minimum effective dose. And there’s different ranges of that, of course, but percent, right. So we’re not, we’re not doing three hours a day, like a professional power lifter would do, we’re not doing it. five days a week, we’re training four days a week, generally a couple strength days, or, you know, what I call gym days, and there’s more like get outside cardio days, but but we’re already doing the minimum effective dose. And this study just helps just support what, you know what Jared and Joe and, and all these coaches or our programming, it just shows that you don’t have to go, you know, just balls to the wall every day, and go hard and heavy every day. Like it. And then there’s there’s so many other takeaways. And I’ll let Joe talk about someone too. I thought, well, what was cool in the experiments is they had the one group with the the back offsets, and the one group was amrap sets. And I feel like those get mixed in our training all the time that you go for the amrap, especially you go to the right before you think you’re going to fail. And basically that’s what they told these guys to do. And they saw results like they saw strength gains from that. So just just a really cool study a lot of great takeaways and just applications to what we’re already doing. Go ahead, Jeff.

Joe Courtney 9:13
Yes, even before the podcast we were going and when Jared mentioned that, we looked at a lot of systematic reviews, and I just want isn’t one. And I think it’s because there’s just not enough studies and data out there. And whenever we read about systematic reviews, and you know, they start with a whole bunch of studies, and then they set the parameters and then the ones that don’t meet those parameters fall off. Well, if there’s not enough for that, then you just have to work with what you got. And I also think sometimes I don’t know if this is I haven’t done it myself. But when you have those systematic reviews, I feel like they might set the parameters to find some sort of correlation. And correlation does not always mean causation. And while I’m saying like those are awesome, those are always some of the best studies to look at. I think having this limited view of only the five studies Gives it makes it much more open to interpretation. And it’s a little bit more of a subjective view toward it. But I think it was also really cool because the two surveys, they’re talking to really experienced coaches and really experienced professional like athletes. And it’s like very open ended questions. And when they had all those questions, then they pick commonalities from that, then you have the two application ones, the two ones with trading protocols that were very similar but had a distinct difference between them. And the two training protocols where they found like a heavy, heavy one, one part one group did and then the other group did a, from that heavy one, they did like three, set two or three sets of 80% of that one. And then the other, the other one did after the heavy one, they did a max rep sets of 70% of their previous max. So there was wondering what they have one, and then the other ones just added a little bit more volume. And from that they asked, again, professional coaches, what they think a max increases would be some substantial increases with that training protocol for a minimum load. And the ones with the just the Max was just under the significant progress versus the little bit of volume added were above what they would what they assumed would be a significant progress with that minimum dose. So both of them saw gains, but the ones with just a little more volume, the extra set or two added saw more gains than what they expected. And it took me a while to find this, but because I don’t know if it was actually like specifically laid out to see like, Okay, well, even with that minimum dose, what is their relative volume, and I think it was still estimated to be like, normal powerlifter volume is like 1,000% more than what this minimum load was, which is pretty crazy and pretty significant. So it’s really cool how they went about this just to get more kind of like outside of the box thinking. And, again, this can be very subjective, it still leaves a lot of gray area. But I think it’s still really cool to look at. and shows that you know, even professional athletes and big time athletes can and do need an offseason. 18 with an offseason, on off cycle, you can still do enough to stay gaining progress. So I think those but that was really cool to see. I mean, I I don’t even know that this was kind of a thing I’ve just always did typically every year at some point in time, I’ll take a month or so because either we’re traveling or moving, there’s always a time period within a year where I’m my training either goes down or there’s something significant that happened so that I kind of take a longer it’s longer than the week it’s more of a D load like month or month and a half. So this kind of segues into my killing comfort thing. And that is, don’t be afraid to take a D load cycle or a D load period of more than just one week. You know, if you see it coming, whether you’re moving, you’re traveling for a couple of weeks, you know, a lot of times, December holidays might be off doing a lot of stuff. If you see that coming, you do your normal training, have a plan for your, your minimum load, and then get back at it afterwards. So that would be my, just as long as you you know, this just proves that you can do it and you’ll be fine. You don’t need to stress about getting your your maximum amount of training all the time.

Jerred Moon 13:34
Yeah, and anecdotally, to kind of piggyback off of that, what I’ve noticed is especially hurting my back last year having to go almost no weight at all, initially. And I feel like as long as you’re still exercising, like I was, I would do the empty bar, or I would do bodyweight squats. And if you’re still doing those things, you will maintain your strength. Like when I came back to the barbell on my back was feeling better. I didn’t have these like 80 pound drops and my squat Max, you know, and that’s what you might think if you’re not going heavy. But if you’re if your body’s able to see this stimulus repeatedly, you’re gonna be fine. And ultimately getting down to my takeaway of what I was looking at, like I said, I was looking at where the percentages, RP working sets, reps all those things. But what I noticed is this just really falls in line almost perfectly with purlins chart. So we use purlins chart to program strength and fitness. A lot of times it’s not what we do, exclusively, but it’s something I look at, especially on the hard to kill track, because that’s what I’m always looking at is what is the minimum effective dose because a power lifter might look at this study and take it more of like, Okay, how much can I back off but still maintain or slightly gained strength due to an injury or due to something and I look at this more from a concurrent training perspective and I’m like, what’s the least amount of strength training I can put in my athletes training blocks, but still have them move forward while I use the rest of my blocks for other things like building the aerobic base, and so on and so forth. So I think that’s a huge thing. So if you’re not familiar with philippin chart, it’s just based off of certain reps and percentages based off of different goals. And it works out really well, you know, our athletes continually hit prs, when we’re using philippian shorten, we’re still doing a lot of other things. But to your point, Joe, there’s like 1000, more percent for like powerlifter these are also the people who are telling you that concurrent training won’t work or like you’re gonna get weaker, it’s like, Yeah, when you’re trying to follow this powerlifting schedule of, you know, 40,000 pounds of volume, every training session, and then go run five miles, yeah, one of those is going to suffer. But when you’re looking for the minimum effective dose, and both, it’s, you know, it’s very doable. And I what I’m starting to find, though, is that the minimum effective dose in aerobic conditioning is a lot higher timewise, there’s a higher time cost than there is in strength. And one thing I wanted to pull up, I will, there are studies on this, I’m just gonna kind of give generalities but as far as how much time it takes to like lose strength, so Joe, you’re taking your time we’re taking a month off or whatever. from some of the studies, some of them go back to the 90s, early 2000s, even up to 2015, they’ve looked at this a lot, and it could take four to six weeks before you even start to lose any strength. And this is what people just off, they’re just like, I’m not gonna do anything, so your body can hold on to strength for a long time. So imagine if you’re still doing something like I said, even just bodyweight squats, your body’s gonna hold on to a lot of that. And this is the one thing I’ve known for a long time, his aerobic conditioning is a pain in the ass to hold on to. So they say at two weeks you’ll have a noticeable impact and I think it’s at the nine weeks

at nine weeks you’ll be a 19% less via to max and then if you take for 11 weeks off, you’re gonna be 25% reduction in your view to max so you can’t take time off in aerobic conditioning and when you do you will you will suffer so it’s like this blowing up a balloon without a way to cap it off you know, you just you have to constantly be doing that if you want to maintain your aerobic endurance and it’s something that you always have to be doing we’re strength is something you can hold on to so if you decide to go on a strength cycle with Joe and you’re not doing as much aerobic conditioning just know what can happen I mean Joe doesn’t do that to you he’ll he’ll still throw in something you know in there but if you’re like, let’s say not even in our programming, if you wanted to go over follow a strength program because you want to get stronger and you don’t run for 12 weeks, it’s gonna be bad like a 25% reduction is that serious that’s like a you went because everyone has like a base level of vo to max of just because you’re a human being and so to lose 25% of like a top end vo to max is going to be like sucking wind running an 800 you know that’s that’s a pretty crappy that’s a huge reduction in your view to max So anyway, those are just things I wanted to hit on so know where you can cut corners and what’s necessary what’s not volume wise in my killing comfort is very similar to yours Joe’s it’s just don’t be so worried about you know, all the tiny little details of you know, getting in every single strength session or I feel like a lot of these things are mental and fitness, I think in in bodybuilding. I know this happens, this happened when I was into it. And it happens to a lot of dudes, they feel like they’re getting smaller when they’re not exercising, right, like in that that can quickly become, yeah, that can quickly become a mental disorder. And it’s no different in strength. You know, people are like, Oh, I haven’t trained in a week or haven’t been able to heavy in two or three weeks, and they think that they’re getting weaker, when in reality it takes to eight if you’re doing absolutely nothing, it takes four to six weeks. And if you’re doing something, you’re still able to gain some strength. So a lot of good takeaways of just how to kind of position your mindset around around fitness and training. And maybe this is could be helpful for some people being able to like lower their expectations of how much they actually need to put in and still see results. I think it’s funny that we’ve we’ve talked about this multiple times, too. It’s like in different

Ashley Hicks 19:30
kinds of different ways. No, do less.

Jerred Moon 19:34
do less be less intense. And you’ll still see results. It’s funny how that works.

Joe Courtney 19:39
More or less story. Always make room for zone two.

Ashley Hicks 19:42
Yeah, preach brother.

Jerred Moon 19:44
I want to I wanted to put that in the Facebook group this past week because this past week was the start of hard to kill track. Not easy, a lot, a lot of grapes out there and I was just gonna say to everyone, there’s never a bad day to substitute programmed work for putting in zone two. I guess.

Unknown Speaker 20:04
I’m not even hard to kill and I did it for indoor because because because whatever a year of BCT and then all of a sudden I’m going into a body geometry indoor cycle and that first day I’m still feeling it. It’s what is Thursday? Monday I’m filling so last night I did 30 minutes for zone two and stretching and

Jerred Moon 20:24
yeah, listen to your body that’s it. If three days of squatting is too much and you’re like I’m my body is broken. And I’m not recovering. Just do some zone to like I’ll as the coach and programmer, I’ll never mean be mad at you for doing that.

Ashley Hicks 20:37
That’s what I did. I skipped the five day Max and I did zone two yesterday. So there you go. There you go.

Joe Courtney 20:43
Every my fifth day, every week since evens has been on strength, I always do at least like run a 5k or four miles, or bike for like 30 minutes. So for zone two, so and because I’m still chasing my flow as down to five. Okay, well, earlier in the year when the weather weather was nice, I would actually run a serious 5k once a month, and then the other ones would be would be zone two. And we’re getting back to that weather. So I’m going to go back to increasing the those training days, but I’m still chasing by 400 pound back squat.

Ashley Hicks 21:14
You got it, bro.

Unknown Speaker 21:16
Plus? Well let us know. Yeah, this all falls into another conversation I was having with somebody the other day about like vacations and how people get so I’m just distraught that they’re not going to work out like they normally do or train like they normally do when they’re on vacation. And I’m like, it’s a week, it’s generally a week or you know, five days you’re, you’re not gonna lose that much fitness or strength. If you take that week off, and you can always run if you’re taking power wandering about it. Yeah, or

Joe Courtney 21:45
I want to export, just say you’re going to train for an Olympic sport and take a power walk.

Jerred Moon 21:49
Yeah. When I go on vacation, I’m not too concerned about keeping in line with the programming, but I am going to maintain, yeah, yeah, I can’t do nothing. That actually, I could probably do that for two days by day three. Not going to be around. day three, it’s not good for me. You give me the day for day five is not good for my family or anyone else around because I just like, I start to like, feel horrible.

Ashley Hicks 22:19
Very in line with that. Yes, Scott will even say go do a workout. Get out of here, like Okay.

Jerred Moon 22:28
Um, one thing that we pulled out of the study that none of us knew about, and this is kind of me announcing what I’ll be working on. That is the Wilkes score don’t even know about the world score before they plugged it in the study to the Wilk score you you guys. anyone listening can go just kind of Google it. There are calculators online for this. And you type in like you just put in your total for Powerlifting Total. So that’s benchpress squat and deadlift, and then your body weight. And it runs a pretty complex formula like that pulled up the actual formula, and it’s kind of ridiculous. And it gives you a score. And this score is whether or not you’re an elite level power lifter or whatever, like no garage mathlete is going to be elite level power lifter. It used to be at like 600 or whatever. So it’s crazy. But anyway, go check your work score, see where you’re at, and then get excited for the moon score. I mean, TBD. Where I’m going to put I’m just going to rip off the Wilk score and then put it in relation to some coefficient of mild time affecting that’s all I’m going to do. And make sure yeah. And so that’s what I’ll be working on. In my free moments throughout the day. Oh, man,

Joe Courtney 23:40
your

Ashley Hicks 23:42
score is tiny. I just did it right now.

Jerred Moon 23:47
What was your score?

Ashley Hicks 23:48
265.

Jerred Moon 23:50
That’s pretty good. I mean, thanks, Travis. Main says, VM I think.

No comment. No. All right. Well, should we get it? No, there

Joe Courtney 24:08
it is. Yes.

Jerred Moon 24:11
Just about to do

Unknown Speaker 24:13
it. Jared. segway just Yeah, you’re straight out took it away from Jared.

Joe Courtney 24:17
Sorry last last month. All right.

Unknown Speaker 24:21
got promoted to a woman sales track.

Ashley Hicks 24:25
Good luck.

Jerred Moon 24:28
Alright, so we did read the book for the month nudge improving decisions about wealth, about health, wealth and happiness by Richard H. Taylor. Pretty good book. I actually read it before it was updated. So I didn’t reread it the update but apparently there are things on COVID in there. Is that what you guys did you guys read some stuff on

Joe Courtney 24:53
I got the old version. We got original thumbnail. Yeah.

Jerred Moon 24:57
Well, Kyle who’s not here, talk to me about the book. And he was like, it was pretty interesting. And there’s stuff on COVID in there, it’s like, oh, maybe I should reread it. But luckily, none of us read the old version. So forget I even mentioned it, everyone. So it is a pretty interesting book. It’s really about how human being suck, okay? The whole book is about how human beings are no good at anything. And we don’t do what we say we say we’re going to do, and we’re basically incapable, and how we nudge our way through those situations, either how people, companies utilize psychological strategies to nudge us to do things or weaken, set up our lifestyle design in a way that we nudge our self to do do things. And I mean that in all honesty, because he talks about the book, like how we make bad decisions, we don’t analyze information properly, we trust gut decisions when we shouldn’t, and all these things. And I get, it makes me really annoyed. But it’s also true, because we’re not good at things. I mean, that’s why I wrote the book I wrote is because we’re not good at doing stuff. And you have to, you have to be able to make yourself do things you don’t want to do. But there are easier ways to go about and there are a lot of good takeaways. Some of them even reminded me of Was it the book, atomic habits by James clear, like similar nudge, tiny habits, all these these kinds of things? But yeah, I’ll get into more of some of my takeaways, what I liked what I didn’t like, and we can give it its official barbell rating, but I’m actually what do you think of this book.

Ashley Hicks 26:36
Um, so I’ll admit, it wasn’t my favorite book, I felt like he kind of made the same point and then just explained it over multiple subjects, like different subjects, which I mean, that’s what he was trying to gain up. Um, but basically, I’ll give like my little summary, I just said that he was saying that snap decisions or mental shortcuts, he believes that can mislead us and potentially cause us to make bad choices. And he talks a lot about this was towards the beginning, like the automatic versus reflective choices, like your automatic response can sometimes be a bad one, because you’re not thinking through things. And it’s like a snap decision, right? So that’s what he’s talking about when he says mental shortcut. And then your reflective thoughts are when you can actually like, think things through and then make a good decision because you’ve, you know, thought things through thought these processes through. And his nudges, are his definition kind of crack me up through this whole thing, because he called it libertarian paternalism. And I remember when I heard that, first, I was like, What in the world is he talking about? And it’s kind of like, he’s trying to say that a nudge is prioritizing an individual’s freedom. While constraining the choice to bring a better result is what how he kind of is how he kind of explained it. But his examples of nudges were interesting to me, he talks about, like, the setting can change how we all are nudged in a different way he talked about in a social aspect, he talked, he talked about finances, he talked politics, he talks like a lot of hot, crazy topics. But it’s almost as if no setting you’re in is a neutral setting. And I don’t know if I necessarily agree with that. I don’t know. And I think a lot of people handle nudges differently. Like I can honestly say, as a female, I’m probably more emotional with my choices, than you guys are probably a little bit more logical. That’s just kind of how it is in our marriage, at least with Scott and I. And so Scott kind of balances me out. So he can like nudge me towards that logical side. And sometimes I can nudge him towards a little bit. Emotional, empathetic side. So I do agree with that. But anyways, my takeaway for this book is, don’t just always maybe make a snap judgment when it comes to certain decisions, maybe take some time and be that person that can actually nudge other people into integrating this in a different setting, and can help those people out when, you know, you see that they’re, you know, kind of making bad choices that maybe they shouldn’t. Joe, what did you think?

Joe Courtney 29:24
I mean, I would kind of say that. I guess to kind of your point that there are no neutral things that I’d say that’s kind of true, because marketing is everywhere and everything that every decision that we make is somebody trying to influence you one way or another. And he is some of the things that he said they did do you think are kind of illuminated and cool to think or interesting to think about because whether it’s the company, he worked for making decisions you never even thought about or marketing I always like to hit on marketing with everything to do especially in food and stuff like marketing plays so much of a role and every Anything that we do so anytime that anything that’s going to take take a stab at or mentioned any sort of marketing flaw then I think is cool to talk about the automatic versus whatever the other one was. But the two differences of reflective sorry yeah automatic and reflective yeah makes those two I think so you tell you phrase it was like automatic is bad and reflective is good at times. But I think those can also be understanding which is which is going on with your life, you can turn those to that and make it good for you. So like, realizing what automatic decisions that’s going on, and that are not good for you, you need to turn those to reflective versus if you need to change in your life, whether it’s diet, nutrition, life, making something new, you need to make those habits those decisions that you make automatic so whether it’s rearranging your, your kitchen, your pantry, your lifestyle, your things in your house to make you make certain automatic decisions, to guide you to a certain way versus other automatic decisions that will guide you to something else, you know, so if you leave your workout gear out and your shoes like right in front of you, you’re most likely to have the automatic reaction to put it on versus if it’s put away you might automatically not. So just stuff like that, I think we’re kind of interesting in building habits and motivation and behavior. And that’s just kind of that was a common theme through everything and he went over a lot of the stuff that he went over it however I didn’t care about it went over my head, you know, some things were kind of interesting, but like, I didn’t need to know about these eyerman plans ad nauseum throughout. That’s kind of like just out of my realm. So if you like that, those kinds of things that whether it’s that or you know, insurance or other things, there’s there’s every single life factor, he talks about these, these nudges that we get, and it could be interesting to think about, especially if you just really want to get a handle on everything in life. You know, it could be honestly a great adulting book, if you just like, give these if there’s the high schoolers, or something like this, it’s probably a great book for high schoolers as well. But yeah, not every single section I was super interested in but it was it did help relate the common theme, and about what nudges you and how you can take nudges to be better for you or take away some that aren’t good for you.

Ashley Hicks 32:30
Yeah, I think you described that whole paternalism thing better I talked about like constraining the choice to for a better result when you talked about the kitchen thing that’s what I mean it’s like taking your choice and like making it smaller so then that way you choose the correct thing I guess sorry.

Joe Courtney 32:45
Yeah, I guess it’s like if you actually stop and think about what your automatic choices are and try and apply it i think is what he’s maybe we’re trying to get at so just being conscious of that I

Ashley Hicks 32:57
don’t know. Yeah.

Joe Courtney 32:59
Travis

Unknown Speaker 33:01
Yeah, so I think I like the topic more than the book because sort of to Joe’s point he’s there was a five to 10 minute section on Christmas accounts and how they used to help people used to use Christmas saving accounts and I’m okay I get it you just explained to us what it is and but there’s so many he uses so many examples throughout it’s hard to keep track of all of them I mean there’s just so many it’s kind of reminds me of a range like he tells you what what what the what the topic of his book is and then he just gives example example example example and it’s hard to pull out the nuggets there were good nuggets for and I’m still in a word and Joe’s notes nuggets but there he there were good. Like tips on starting new habits and and and ways to change your mindset from the to the automatic and or reflective but but there’s just so many I think the topic is interesting just from marketing perspective because I’m generally trying to market to someone you know to buy a T shirt or something like that so I was I was trying to look at it from a fitness perspective like how can I use this to get better or just a health and fitness How can I improve my life but then also I go back into marketing but then I think just like the social media influence because you’re getting nudged every time you open Instagram to like or follow or you know, go in these these echo chambers I think they’re called I think he talked a lot about conformity in there one point and you’re you’re conforming to what you think is a you know, a large group of people are are saying and agree with so if you get into some of these echo chambers, you know, I saw I experienced a lot of it like during the presidential race last year. And about two weeks before I was like, I’m just tired of this. And I unfollowed any political viewpoint whatsoever, just because I was so tired of hearing the same thing over and over again, but not actually seeing a big change. When I was out in the world, it was just, it really frustrated me. So I was tired of those nudges and but it’s almost like you’re you’re influenced literally every bit of information is an influence to you that you’re, I mean, for my wife, and her tone when she asked me to pay her more attention, or when I go to the grocery store, and you know, the candy bars are right there to I’m scrolling through Facebook, and I see jarrods ads for garage gym athlete, I’m getting nudged everywhere. And I’m, it’s almost like every piece of information that comes your way is a nudge in one way or another to get you to act on an impulse, good or bad. But you just have to be cognizant of it and and just know that that stuff is out there. Sure,

Jerred Moon 36:05
yeah. And you got to use those nudges in your favor. Like if I need to buy a new mattress, I’m just gonna say to my phone over and over again, I’m in the market for a new match. That way, I don’t have to sit around do the research, I’ll just start getting ads for new mattresses and I problem solve, I don’t have to

Joe Courtney 36:22
hope you do after this. What I hope you

Jerred Moon 36:25
do, that’s what I do. I mean, I honestly I don’t want to do the research, I don’t wanna sit around and like, and that’s the thing going back to this nudge and like insurance, people will sit around and do 17 hours of research, making sure they made the best purchase decision possible for something that costs, let’s say, $2,000. I’m not saying that’s not a lot of money, but they won’t come anywhere close to that level of research when examples he gives like they’re talking about a retirement plan, or they’re talking about insurance. People are like that, whatever the cheapest, fastest, like, I trust you. But when we’re making these smaller decisions, we’re like, I’m an expert. And let me show you how I got this deal. It’s like who cares, man? Like, why don’t you focus your efforts on something that’s a little bit more important. And so this is why I think people suck, and I’m in that book boat, I think that I suck too. I have to, like, do all these nudges to make, trying to make myself a little bit better. But we have all these things that do not just in these different directions, trash talk about like social media, I did the same thing when presidential election and now COVID. Basically anybody publishing information on those things, I just unfollow, and I have no issues with you. But I’m just currently not interested to hear your viewpoint on a vaccine or the lack of a vaccine, or whether or not you’re Republican or Democrat, don’t care. And so if I could just unfollow you. And now all I see in my Instagram feed are people lifting weights, waking up early, doing cool stuff, I’m nudging myself to a happier version of myself, because I don’t have to worry about what other people are concerned about. But to be honest, it’s a lot harder these days, like everybody, everybody has an opinion. So you have to go on, like this massive rampage of unfollows if you truly want to get out of all political and political discussions, let’s say because I guess COVID is political now. has been for a while. Anyway, that’s a that’s a rabbit hole. We can go down,

Ashley Hicks 38:13
you and your tangents.

Jerred Moon 38:15
What’s all it tramp is brought it up? Because I do think that he’s right, like these, just these social influences, right? They can push us in a certain direction. Those are, those are nudges. Right? Yes, like Instagram influencers, and we’ll just refer to a previous webinar about that. So anyway, let’s just get into the book and what we thought before I go off on 1000 different tangents and how we’re, we’re nudged. My ultimate takeaway was design your life for how you want to be nudged. Because he does mention that successful people take advantage of these things. And I really don’t think successful people are more powerful than anyone else, not necessarily smarter than anyone else. But they have set themselves up with really good habits, like I know, people, mentors of mine, they make millions of dollars per month. And I would not call them the smartest people in the world. And this is no offense to them, I would just call them, like average, but they have some of the most disciplined habits I’ve ever seen for the things that they do. You know, they don’t they don’t let themselves outside of doing certain activities. And I think we’re all capable of that. Like we think that people who are doing things that we can’t do that they do have some sort of like, super power or discipline was born like in their DNA, things like that, but it’s not they’re just taking advantage of these nudges in these situations to set themselves up for a better lifestyle, better lifestyle design. That was my ultimate takeaway from the book. But you want to get to barbell ratings.

Ashley Hicks 39:56
Sure, I was gonna say it reminds me of like a Have you ever heard like you were the sum of the top five people that you hang out with or something like that? Jim Rohn? Yeah, yeah, that just reminds me of that time. Yeah, my barbell rating would be like, you know me in fractional planes. It’s like two and a half.

Jerred Moon 40:16
Wow. All right.

Ashley Hicks 40:17
I thought it was gonna be low.

Jerred Moon 40:18
Yo,

Joe Courtney 40:20
this is tough.

Jerred Moon 40:22
my calculator out for the average.

Joe Courtney 40:25
Yeah, I think I’m leaving either two and a half or three. Because I mean, I don’t think it’s better or I don’t think it’s that much. It’s not worse than what is a range because range is a little bit more repetitive. So I guess I’ll range worse. Yeah, I think I’ll side with the three on this because I think I may have given range two and a half or three. Just I mean, there’s a lot of good nuggets information. There’s some cool good stuff with the the automatic and the reflexive ones. But after a while, there were just sections I just didn’t care about

Jerred Moon 40:56
Krampus

Unknown Speaker 40:59
I didn’t like it necessarily. But like I said, the topic to me so interesting. I think it kind of carries the carries the book. I just didn’t like how he set it all up. So I’m gonna give it a like, somewhere between a three and a half to four. You can pick

Ashley Hicks 41:20
it up, what’s yours? I’ll give it a four. Whoa, that’s kind of high kind.

Jerred Moon 41:25
That’s three and three and a quarter. I’m nice. I don’t know, I

Joe Courtney 41:28
he’s a busy guy. He likes numbers.

Jerred Moon 41:31
I thought it was cool. And I don’t know. I think that if you write a book, I automatically give you a two. Because I’m like, Alright,

Ashley Hicks 41:41
you’re better than the average human can just read a book.

Jerred Moon 41:44
Well, and it depends on like, if I got any good takeaways, this is what it was. And I think I think the takeaway is just for me, you know, and why rated at a four is just because I think that if you can actually set your lifestyle up to nudge yourself towards you know, what, you guys are talking about this automatic, like making good things automatic if you can execute that. Your life’s gonna be a lot better. Oh, and I did want to mention another book. The Road Less stupid. Everyone’s read the road less stupid. Maybe we should even cover it. I’m sorry. Kind of hard to cover. Yeah,

Joe Courtney 42:21
let’s let’s if it’s too much related, together.

Jerred Moon 42:25
Not too much related at all. But the one thing, the biggest takeaway from that book is that, basically, you should sit around and think about things. It’s called thinking time, and I do that, yourself that time. Yeah, and people don’t do that. Period dot like, does not happen to sit around and just, and not just sit around. Think about whatever I want to think about, like pick one topic. And think about it for half hour, 60 minutes. And it doesn’t have to happen every day. But especially if it’s important. And I realized that in myself, like when we get into really busy, very important decision making life where it’s like we’re buying a house. It’s like, what happens is I just go throughout my day, like weighing pros and cons of things. And then yeah, like a couple days later, my subconscious conscious in conjunction with the conscious mind might come up with some sort of decision, when in reality if I would have just sat down for 30 minutes and thought critically about the one thing I would have come to a decision I would sleep better at night I won’t have to worry about it anymore. Like it would just be there but these these big decisions. Think about for a long period of time, so maybe we will cover that book. It’s

Unknown Speaker 43:33
You told me to read that book and I’m as geeked out about it as you were just because of that thinking time we’re always on our phones. There was another book or a podcast I listened to was about boredom. I think it was Art of Manliness, but the I think it was a lady and she said we’re never bored anymore. Right? We’re never bored and being bored gives you that thinking Tom just sort of naturally but you know his his whole idea in the book was to purposefully sit down no distractions and think through a problem and it’s just we never do that anymore.

Joe Courtney 44:11
You know, in my thinking time is with no distractions on the toilet. No one I’m trying to fall asleep.

Ashley Hicks 44:17
Oh my gosh. toilet. toilet.

Joe Courtney 44:23
Toilet that long.

Jerred Moon 44:27
I guess we could get into digestive health or Oh gosh, or speaking of heavy loads.

Joe Courtney 44:33
No, no, no in my segue. JOHN, is that what you said he tried to set up your own site with that

Jerred Moon 44:41
I did what I worked perfectly.

Joe Courtney 44:43
Oh, bleep that’s no okay.

Jerred Moon 44:47
pretty much set up on the fuck yeah,

Joe Courtney 44:49
I am the editor. But I was going to say is, uh, you know, we have 60 minutes of time to think for you with heavy load long list.

Ashley Hicks 45:00
Yeah, that’s a lot.

Unknown Speaker 45:03
So PG, I like Jared rate.

Joe Courtney 45:04
Yeah, I’m sure. Give us a barbell rating on that one. So heavy load long. This is the mat as the use of Saturday for this Saturday. And it’s simple, not easy it is for max meters, you are going to bear hug a sandbag or a med ball or a slam ball or a child. Hopefully it’s yours. And is maximum you’re just gonna bear hug it. So the levels of recruit recruit are 20 to 30 pounds established 30 to 40 to 40 to 50. You can do whatever you want. I did this with a 60 pound slamball. I’m just saying it’s competitor plus. But so that’s workout 660 minutes, Max meters bear hug.

Unknown Speaker 45:53
He’s not flexing either.

Joe Courtney 45:54
Not at all. Not at all. So tips, tricks, strategies, thoughts, UPS downs.

Ashley Hicks 46:04
The last time we talked about this, I just remembered what Jared told me because I told him I was like, I don’t think I could hold something like that for an hour. Jerry was like, Alright, just imagine Connor. And you got to carry Connor. And he’s like, out of something crazy, that’s harmful, and you need to get him away. But you need to carry him for an hour for some reason, and just don’t drop them. So This to me is like a mental thing. Because I feel like your body, your mind is going to tell you you want to drop this before your body actually really needs to write. So this is definitely a lot of the mental aspect of it. Yeah, I like the challenge of no music like why don’t you just like see where your thoughts take you on this one. But there’s not really too many tips from this other than get out of your head and tell your brain to shut up when it tells you to put the thing down and keep going kind of thing.

Unknown Speaker 46:54
So speaking of segways I don’t think I’ve ever done this workout for a garage gym athlete. But there was a time I was in a department store with my wife and we had Nicholas and I think he was two or three. And he weighs about 35 pounds and the only way he would stay asleep and not scream to the entire time was I held him and we were in there for at least an hour. So I have done this workout. But I haven’t done this workout if that makes any sense. But I have done Karis two, I think the best tip is to not set the weight down at all or as few times as possible because you had to clean it to get back going every time and that’s going to get taxed on a

Joe Courtney 47:40
barbell.

Unknown Speaker 47:41
It sounds like it’s just a sandbag or a ball where you still got to hoist it from the chest.

Jerred Moon 47:46
Whatever I think clean was fine. Yeah, I don’t know how you’d get it off the ground and keep it up.

Unknown Speaker 47:55
So don’t set it down as my tip.

Joe Courtney 47:59
This is the one time your barbell bicep curl training can actually pay off your functional barbell curls.

Jerred Moon 48:05
Okay, do we need to talk about it? Oh no, no,

Joe Courtney 48:08
here we go. Your tips.

Jerred Moon 48:11
bicep curls are so much more functional than a snatch. Alright. Okay, anyway. Yeah, I say don’t put it down is the biggest challenge and it’s kind of it’s a lot like the iron mile is like once you break the seal, you’re gonna keep doing it, you’re gonna keep putting it down. So go as long as you can. And what starts to hurt the the most is just your upper back, your upper back starts to feel pretty uncomfortable. And when that starts to happen, I want you to just really start thinking about in my uncomfortable or in my on my way to injury and really answer that question like, think about the pain focus on it where it hurts. Do you think you’re getting injured right now or there’s slight discomfort and so you’re going to set something down and decide what you want to do from there. If you if you’re not on your way to injury then maybe you should just keep carrying the damn thing about that. And keep going. And so that’s that’s how I’m going to push you on this one because it is very uncomfortable. If you do not set it down. It makes us work out unbelievable. Unbelievably hard. I remember the first time I did it right after we first rolled it out and that’s the way I did it in a camera or if I was using a sandbag or my medicine ball I don’t remember which one it was but I’m in my upper back which is on fire and I had to keep keep going back to that conversation with myself which is what meet yourself Saturday is all about like, are you just uncomfortable or do you really need to stop you know are you is this Are you hurt. And if you don’t know the difference, okay, maybe just set it down because I don’t want you to get injured to try and find out but if you do know the difference. Then just make sure that you’re making the right decision and pushing your As hard as you would like to and what I’ve found in these situations is the pain will go away, like something will happen. It won’t. Like if you’re not actually on the way to injury like that pain will go away like your, your body will become accustomed to it like it goes away. It doesn’t just like oh, that hurts and it’s gonna hurt the same, like you will grow tolerance to it, and it will fade and it won’t be so bad. And so if you can get to that point, you probably finish it out without having to set it down. But if you can’t get to that point, you’re gonna end up settling down a lot. This one’s a huge mental game. I mean, I think we know right, like if I always said if we ran better human events or garage mathlete events, this is all it would be like pick up something heavy and carry it. I’m not going to tell you how far or what your sandbag weighs. But we will tell you when you’re finished. And that would be the test. No one will sign up.

Ashley Hicks 50:50
I think too, with your back step. Like maybe just focus on like your form to write like readjust. And then that way like you’re working not to towards injury as well. So if you’re feeling that pain, maybe readjust, maybe try to shrug your shoulders keep that chest up. And sure your core is engaged. Not saying it’ll take the pain away. Maybe that helps you from actually injuring yourself on this one.

Jerred Moon 51:14
Yeah. And trampas do the do the workout this weekend.

Ashley Hicks 51:19
Yeah,

Unknown Speaker 51:19
it’s in the plans

Jerred Moon 51:23
alright anybody have anything else?

Unknown Speaker 51:26
I mean, I I finally can do it because basically are indoors and scheduled six days a week.

Jerred Moon 51:34
Yeah, I’m actually glad to be off BCT still trying to get stronger on my squat but we’ll save that for for next week’s

Joe Courtney 51:44
strength obesity, right if you run on the fifth day, like I

Jerred Moon 51:47
just stole your programming and modified carefully that first 12 week wave and BCT if you do touch that, Joe, it’s dangerous. Yeah. All right, well, we’re going to get out of here but if you are not one of our athletes and you’d like to be go to garage, gym athlete comm sign up for a 14 day free trial for all of our athletes, listening, getting the green dots, getting the patches, getting the PR shirts, doing awesome things becoming better. Thank you so much for staying consistent, being a part of the community and making it what it is. And for my weekly reminder, if you don’t kill comfort, comfort will kill you.

Transcribed by https://otter.ai

The post What Is The Minimum Effective Dose For Lifters? appeared first on End of Three Fitness.

Episode 115 of The Garage Gym Athlete Podcast is up!

Is Tryptophan-rich Protein Best For Recovery?

In this week’s episode we have the fourship back again! The coaches go over a study about tryptophan-rich protein and if it can improve your recovery. They break this one down and give you their ways on how to kill comfort! This week’s topic is new tips for new athletes. The team goes over some of the most asked questions we get and give you some tips on how to navigate your way as a Garage Gym Athlete. For this week’s Meet Yourself Saturday workout we have Heavy Load Short Distance. Make sure to get some good tips for this one! 

If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:

• Subscribe on any device HERE 

IN THIS 58-MINUTE EPISODE WE DISCUSS:

• Tryptophan-rich Protein
• Recovery
• Heavy Load Short Distance   
• Tips for New Athletes   
• ⍺-lactalbumin
• Tips For MYS
• Updates and Announcements
• And A LOT MORE!!

Diving Deeper 

If you want to go a little bit deeper on this episode, here are some links for you: 

Study of the Week 

• É‘-lactalbumin Improves Sleep and Recovery Post Simulated Evening Competition in Female Athletes

Garage Gym Athlete Workout of the Week 

Be sure to listen to this week’s episode:

• Is Tryptophan-rich Protein Best For Recovery?

Related Resources at End of Three Fitness: 

• Macronutrients for Better Sleep and Bolstering the Immune System
• The Recovery Game: How to Build Athletes into Better Athletes (and humans)

— 

Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!

To becoming better!

Jerred

Transcript:

Jerred Moon 0:02
Alright, ladies and gentlemen, welcome to the garage mathlete podcast here with Kyle from Murray. I tried to church it okay. But as Joey save Courtney, and just make more rhyme and Ashley Hicks, man,

Kyle Shrum 0:19
gentlemen,

Jerred Moon 0:19
let’s get into it. Sorry for throwing you off there right at the start. Joke. What did you call this one? Sleep milk?

Joe Courtney 0:28
sleep? No, that’s what I had in our spreadsheet, because it just it intrigued you didn’t it?

Jerred Moon 0:34
It does intrigue me, we’re gonna be talking about sweet milk today. And all the reasons you should be getting on the sleep milk train. So the study is called alpha lactalbumin, improved sleep and recovery post simulated evening competition in female athletes study was conducted this year 2021. And so I think we have to start with what alpha lactalbumin is. and Kyle pointed us to a great, very in depth study, maybe we can also link to this one in the show notes. That just kind of talks about it, because we like to introduce new things to the community studies, topics, and whatnot. But I would say 7080 90% of the time, I’m in no way an expert in what we’re talking about. I’m just going through the science and doing my best to pull out what I can for athletes, when we get into energy systems training, that that type of stuff. I’m all about it, I could go really deep. So these I’m kind of learning on the fly. So I was like, why are we even interested in alpha alpha lactalbumin. And so, like I said, qog is the study, I’m going to read the conclusion, just because it has a good you know, overall, what the hell is alpha lactalbumin. It’s a milk protein that constitutes over 1/3 of the total protein in human milk. Through recent advances in food processing, pure alpha lactalbumin has become commercially available, generating new opportunities to research the use of alpha lactalbumin in nutritional and medical applications. And in creating functional food products. alpha alpha lactalbumin is an attractive protein, both because of its physical characteristics, which include a clean flavor profile, high water solubility, and heat stability, which combined allow for diverse food applications. And because of its biological properties derived from its protein quality, which creates potential for diverse nutrition applications. Now, I’m just going to kind of stop right there. It talks about the use of infants and how it’s similar to breast milk. And it can enhance mood, and sleep and all these other things. So if you do want to read all of that, you could dive into this, if it’s you know, we go over some of the science today. And you’re like, Hey, I actually want to dive into this a little bit more. The study we are specifically covering today, it was 16 females. And all the study participants were competitive athletes. 10 played a team sport like football, not American football, field hockey, for middle distance runners and to wear competitive lifters. And I thought it was interesting, they pointed out because they are looking at sleep that some of the people were evening type, intermediate types and morning types. And I think that is important to know, if you’re going to be forcing people to sleep at a certain time, you should probably know what they they were doing. So the purpose of the study was to determine the efficacy of alpha lactalbumin supplementation to improve sleep as well as physical and cognitive performance recovery following a simulated evening competition in female athletes. And the research show, the researchers thought that’s exactly what’s gonna happen. And so it was a crossover trial, meaning each participant completed each of the three study conditions. So there was an alpha lactalbumin. control group way, and water. And so each person did each one of those. I think it was just for one day, is that what we decided? Not three days? Yeah, it was a little bit confusing at first when you read it, but it’s what they did was they did cognitive testing, they had to sleep in a lab, all these things. And then they had a really hard, you know, simulated competition in the evening. And then they would sleep or give them the food and the supplementation sleep. And then they would monitor all these things and then see how they did compared to their baseline tests before the study began. And there was a 28 day washout period to control for ministration. And just overall, I think a washout period is pretty good and studies to have in general. So they were their own control, meaning that they would do supplement with alpha lactalbumin weight and water with 28 days separation, and then they just looked at overall Sleep. And to be honest, I mean, the I’ll just jump straight to the takeaway. It kind of help sleep. And but it was, you know, I can’t like dive in enough to look at these sleep graphs because they use like the gold standard of sleep. So I can’t look at something like this and maybe I’m jumping more to my takeaway and tell you if like, Oh, this might be better than

melatonin, you know, like, like I don’t know. And so I think I would rather go with melatonin personally, but we could talk about it all. That’s the gist of the study, it helps. That’s why we’re talking about it, what did all of you think about this specific study,

Joe Courtney 5:47
the construction of it was really good, really good, you know, having different types of female athletes, I like to see that versus just either unexperienced or or evaluate that because it wasn’t even a totally performance. I mean, they they did check performance metrics. And I didn’t really expect those to matter very much for the small parameters. So I think, who they chose and how they chose their, how they constructed the study was good. But I also think that it could have been better done. More results could have been better if they did over a longer period of time. Because since we’re doing recovery and performance over over, it might make a difference over longer periods of time versus just a couple of days, like a week later, seeing much results from that. But so I was just I was one thing that I think would have been better long term. Let’s see, they were I liked they were all comparing with within themselves versus between the athletes because I was confused about how they were going to do that with all the different types of sports, but they were only looking at their own data from each individual person, so it didn’t. And so that’s also good, because then you could see, if all they correlated between the athletes and the different training protocols they’re doing, they’re really just concerned about their sleep and recovery, no matter what type of training that they do. The but I think as far as takeaways go, I think this is only a great takeaway, if you’re one of the people that train in the evening. And that is, because one thing one reason why we say to not train in the evening is because it’s harder to down regulate. And then you’re also having to get your recovery in and getting either a meal or a shake. And then if you’re going to bed, then you’re going to bed with stuff in your stomach and you’re still trying to down regulate. So you might have to turn to certain sleep meds. So supplementing basically making your protein shake, eating your sleep, could be very beneficial for people who are forced to train in the evening. So I think that’s the main takeaway from this, but overall, cool construction of the study and actually tried to find some of this. And I think it’s, it seems fairly hard to find, and I say fairly hard to find, because I searched Amazon and I couldn’t get on Amazon, which means it’s hard to find.

Jerred Moon 8:05
It doesn’t exist.

Joe Courtney 8:07
Yeah, just it’s not on Amazon, I don’t know how you get it, you know, get hooked up with some lab, I don’t know. So, other than that, I think, if you can’t, if that’s not something that you want to use, then on top of your protein shaker after that, you could turn to have some partier juice or something like that. But Kyle

Kyle Shrum 8:27
so that’s kind of where I was gonna go with this was, was, to me this study just kind of made another point about supplement quality. And it kind of it kind of goes to to what Joe was talking about as well. It was kind of because I did the same thing. I was looking for some some whey protein powder that that was that had this thing called what’s it

Joe Courtney 8:51
called is looking for an alpha lactalbumin something to just like put like a teaspoon of it. And

Kyle Shrum 8:55
yeah, so I wasn’t I wasn’t looking for specifically just that by itself, just alpha lactalbumin isolate, but I was looking forward because this is used in a lot of whey protein powders. And so I was looking for a whey protein powder that had this stuff in it and it was kind of hard to find, I did find a couple of them but but they’re also more expensive than what most you know, most whey protein powders are going to are going to run you for for a tub of it, but you can’t find them out there. And but to me that just it just points to how important it is. And we talk about it all the time. If you’re putting it in your body, it needs to be high quality. And so if you’re wanting to after listening to us break down the study and you want to maybe try to find some of this stuff and supplement with it and have a higher quality supplement. That’s a good thing. But it’s your it’s going to be harder to find and it might be it might running a little bit more expensive. And I agree with Joe because this study was specifically focused on training in the evening, an evening competition. And so I would say not just for people who train in the evening, but people like I know that we have athletes in our community who are playing like rec league sports and things like that, and they have games in the evening. And so if you’re doing something like that, and you’re playing on a rec league game, whatever sport it is that you’re playing, this could apply to you as well, making sure that this stuff gets any, but I would say, make sure you’re getting your protein shake, or make sure you’re getting your supplement before you do that. Because I just kind of thought that, and I don’t want to take this away from Ashley, but I’m going to take it away from Ashley, that kind of that supplementing like two hours right before bed, because that’s what they did in this study. That’s pushing it a little bit. And just like we we kind of suggest you not train close to bedtime, if possible. And we also suggest you not eat close to bedtime, if possible. So I would just say, get your protein shake before you train if you’re having to train in the evening. And then just an asterisk on evening training.

Jerred Moon 11:09
Sometimes that like when I was in the Air Force, that was just my schedule, if I wanted to, like there was no other way for me to get it done, I was not able to train during the day, I did silly PT with the airman in the morning, and then I did real training in the evening. And so that’s just that was my life for a long time. And so I think the big takeaway with evening training is try to avoid high intensity in the evening. Just keep it a little bit lower intensity, because the biggest problem with high intensity training in the evening is jacking up your cortisol significantly, and then you’re not able to that that’s going to combat with melatonin and your ability to it can just actually mess with your sleep cycle. And so for some people, it’s not that big of a deal, I don’t know if it becomes more of a factor. With age, I know that it didn’t bother me much when I was younger. But it does more so now. And so that’s why I wonder if it is more of a factor of age or I don’t know. But if you have to do it, do it, just be mindful of your intensity, would evening training. Actually.

Ashley Hicks 12:19
Um, so this study was interesting to me, because alpha lactalbumin, as we’re calling it, um, for me, I wouldn’t have thought of it as a sleep aid. So it was kind of cool to read. It just, there’s a lot of like antibacterial and immunity properties it has when it’s digested. Especially in infants, if we’re looking at that, but so that’s kind of where my mind would go if I was looking at this. But for, like Joe said, it was a good mix of ladies, which I really appreciated. And a lot of thought process went behind what was going on with each of the women up to like, they had to know what if they were on contraception or not what type of contraception they were on, it was just it seems like a lot. And so I give a lot of studies a lot of crap, because they don’t include women. And I think cycles may be a reason why. But this is kind of eye opening to know, like they even had to do like a 28 day wash out kind of thing just because of you know, how God made the female body kind of thing. So I’m sleeping in a lab hoof. And I don’t know, I when I read that I was like, noise takes me a couple nights, like if you go somewhere else, or if you’re travel, traveling to kind of get good sleep. So that whole one night of sleeping in a lab thing. I was just like, I don’t know, if I would have even had good sleep if I was one of these ladies, but um, and then, like Kyle said, I just wish they would have maybe spaced it out a little bit. But we just talked about melatonin and other ways on how to sleep. And this study didn’t quite like, you know, it works. But it didn’t quite make me want to be like, this is what I want to take in order to try to improve my sleep. I feel like there are other great ways to improve your sleep before trying this out. And I think that’s that’s one of my takeaways on this. Like, it’s, I mean, sure it improved it, but it wasn’t so much so significantly that I’m like, this must be done. I think I would try to do what we talked about, like the elements and we always talk about downregulation and other sort of things like melatonin, they even talked about tart cherry juice, things that you can use in order to help improve your sleep. So that’s kind of what I took away from this, Jared.

Jerred Moon 14:46
I just think it’s funny that like we mean so good source of alpha lactalbumin. It’s to go by baby formula, like you could, you could go find that in baby formula. You can start drinking that and that sounds odd. It also works be expensive because formulas already expensive but to drink a, an adult size of Formula hadn’t sure even gets way more expensive, new kinds of games. Yeah, but um,

Kyle Shrum 15:12
I’d say the games. I’ve seen

Jerred Moon 15:14
this in the fitness industry before. The I had this friend who was he’s a big bodybuilder very successful, like, I mean, one of the most ripped dudes I ever knew. So, anecdotally, I was like, interested in what he’s doing. I’m gonna, obviously I hate to be like, Mike strategy, but I was watching what he was doing. And he was eating a bunch of baby food. And I was like, What are you doing? And it was like, the, like the, the mashed up ones, like, it almost looks like applesauce or whatever, you know. And he’s like, I don’t know if I’m gonna pronounce this one correctly, but he’s like, it’s got a rocket donek acid in it. And I was like, Okay, he’s, like, any thought told me about how like, it helps your muscles like, they become more sensitive to, to growth and to in response to strengthening, strengthening them in general. And they ended up he did that for a while it kind of caught on in the bodybuilding scene. I heard other people doing it, then they came up with it. And then they came up with an arachidonic supplement. And I actually took it and that stuff is crazy. It like you take it. And it increases your muscle sensitivity to Dom’s by like 30x. If that sounds like something you want to be a part of, like, go for it. But like I’m talking like, you go like, let’s just say do a set of squats. And then if you’re on this stuff, your legs are gonna be so sore. Like it’s unbearable. And, and the main reason I stopped taking it, this was just so everyone knows this is back when I was also taking like jak three D this is like 15 years. Isn’t that recent history? So if I take next to no supplements these days? checked three. Yeah. So like, like when it was the illegals banned or not the new like safe version. So anyway, I took that stuff, the main reason I stopped taking it is because what what it actually does is it promotes inflammation. Like that’s what it’s doing. arachidonic acid by itself is not bad. for infants, when they’re in these growth stages, they’re they’re growing massive amounts almost on a daily basis and infant is growing. You don’t need to do that. And so when we, when we pull out these like little like, oh, let’s try this amino acid. You know, like, I always get a little bit leery of it, because I’m like, you know, food was created a certain way, probably for a reason. Like when you eat a steak, that it’s the steak has all the things that you need to balance things out. Same with like vegetables, and fruits. And so when you pull out these like one little things, one little thing here and there. I worry about overall health. I think alpha lactalbumin might be fine. It has some promise, and it looks like recovery, and improve sleep. And even physical and cognitive performance, but I don’t know if it’s worth it. I just because we don’t know. Like, like with the arachidonic acid like I guess I didn’t fully explain. But I think we should all everyone listening, everyone here knows, if you want to, like, dial up in inflammation in your body. That’s where a lot of bad things happen. Like this is where disease takes place. This is where sickness takes places when, when you’re becoming chronically inflamed. So do anything like that on purpose seems odd to me these days. But people still do it in search of results. So this is something that shows some some promise. And it does look to be safe as well, from everything I can read, but I just thrown that huge asterisk of like, be mindful when you’re pulling out these one one at a time. Like I don’t even I started to for a little while, like leucine, we’ve talked about leucine before you need leucine post workout for muscle hypertrophy. Yeah, we’ve talked about it. But if you’re taking just just leucine, I just I feel like okay, what is what happens if I do this for 10 years? You know, like, is this going to be bad? Because there’s no way to get this amount of leucine ever without like this. If I were to eat like two pounds of steak right now maybe I could get the amount of leucine you can supplement with one little scoop. And so it just seems unnatural to me and I think it will lead the body down some some poor paths. So but you maybe you should try it. Maybe you should try. I don’t have anything else. My killing comfort for this. is just kind of what Ashley was saying, Let’s focus on all the other things.

For recovery, your three elements, let’s focus on sleep. Those things are very important because I do a lot of stuff like sauna, ice bath, all these things. To be honest, those are just fun. For me, that’s just like, I don’t have any other hobbies, guys, I’m not like, I do fitness. That’s what I do. And so if I want to go sit in some cold water, or get in a hot box, like that’s just that’s fun for me. And so maybe that helps you understand why I do things like that. I don’t have any other any other hobbies. But nothing, those things don’t do anything for me, in comparison to a good night of sleep in like some zone to cardio, like, those two things make me feel 10 times better than any recovery strategy I’ve ever tried. Or any supplement I’ve ever taken. Just those two things right there. So keep it simple and focus on doing those things. Daily over decades.

Kyle Shrum 21:01
Kyle, Okay,

Jerred Moon 21:04
I’m gonna remove this calling of the names thing. It’s gotten a little bit out of hand. Okay.

Kyle Shrum 21:10
I would say despite everything that Jared just said about supplements, which we don’t we that is our stance on supplements, like, like you need it. Most of most importantly, you need to just eat enough and you need to eat well, you need to eat good, high quality food. But if you are somebody who does supplement, and you’re going to use supplements to help with your training, molecule comfort for this one is just kind of going back to what I was talking about. Just bite the bullet and get that high quality stuff.

Unknown Speaker 21:44
They do their research.

Kyle Shrum 21:45
Yes, baby food. No,

Jerred Moon 21:48
no, I’m serious. I had this explained to me a long time ago, who If a If a company in the United States messes up baby food, like formula and kills an infant. That’s the end of it. Like that’s, that’s it? It’s over that stuff. Like, as far as regulations and testing going? I don’t know if there’s anything more stringent, you know, like they i’m not i’m not whatever with with, you know, baby formula. I’m not I don’t know which one’s good or which one’s bad. Emily breastfed a lot in for a very long period of time. So I don’t have any recommendations for you. But I just think that that might be your safest bet for stuff like this, because, like, I would prefer that over some some Joe Schmo no offense Joe, who started a supplement company, because he had a big Instagram following. And then found out about alpha lactalbumin from another Instagram post and then contacted his manufacturer in China and asked if he could throw it into the supplement. Like I would rather go the baby food route to be honest.

Kyle Shrum 22:47
There you go. High quality I’m

Jerred Moon 22:48
agreeing with you. I just think that might be the highest quality source you can get. Yeah,

Kyle Shrum 22:52
that’s my that’s my kill comfort. Actually,

Jerred Moon 22:56
my toe comfort was technically my takeaway. So thanks, Jerred. Moon. You had a good one. I really just reiterated it. Yeah, just get after this.

Ashley Hicks 23:07
downregulation practices and really focus on that sleep. And before you just dive in and try to take all the supplements. Joe.

Joe Courtney 23:21
There’s much else overkill. Medical comfort added time off? Yeah. Yeah. Like there’s not really don’t train in the evening. If you can avoid it. Maybe maybe take some of that acid stuff Jerry was talking about cuz that sounds uncomfortable. But the

Jerred Moon 23:42
discomfort right there.

Kyle Shrum 23:43
Yeah. Joe’s point go take acid. I was hoping that wasn’t the comfort. Take acid.

Joe Courtney 23:53
Yeah, I don’t don’t.

Jerred Moon 23:56
Sounds good. We’ll move on to. So the topic for today we are talking we’re at the start of a new cycle. Right? Yes, yeah, correct. So we’re at the start of a new cycle. And we like to do this periodically. Just give any tips, tricks, strategies, ideas, anything we can for, you know, maybe the veteran Jiu garagem athletes who’ve lost their way or the brand new ones who need to hear these things. So what do you have Joe?

Joe Courtney 24:30
We’re just gonna do one at a time around you do that really any better, just so I don’t take all the good ones. So first one I’m going to say is actually the last one I thought about is don’t get FOMO or overthink what program you’re doing that for us. It’s whatever track you’re doing. But this could apply to anybody because once you get FOMO, you start to program hopping after two or three weeks, you’re just like, well, I’ve already know what this tracker program has. So let’s just jump on something else because I see everybody else posting their stuff about it and talking about it. So I should go and see what they’re doing to whatever you pick, just stick with it stick, stick it out for 12 weeks, you can jump on on another tracker program after your 12 weeks, because the overall goals are still gonna be the same on all programming track. So it’s still gonna be there, the tracks are still gonna be there, it might be different arrangement of the programming, because they’re always fresh each cycle each every, you know, all the time every week. But just don’t, don’t hop around. Don’t Don’t you know if there’s something crazy going on. Because you know, sometimes it comes in waves whether Jared does something super painful or VDS, doing something super painful. People get very shiny object syndrome, like I should go and be painful to be in pain with those people. Just stick with whatever program you’re on and stick it out for the 12 weeks commit, at first and pick whichever one’s best for their goals. And don’t overthink it. Ashley

Ashley Hicks 25:55
Um, so track changes, I’ll talk about like, where you can find that you can find that in the app, wasn’t me. You can do Doc, it’s documents and links is in our app. And there’s a ton of great resources there. So make sure to check that out in the team builder app, you can also find, I think you can find this on if you log on to on the website of team builder. And then also on our Facebook group, we’ve got a fax page that just kind of shows you like, hey, these are some of the most frequently asked questions. So we made sure that this was easily accessible. Once you sign on to our Facebook group. And track changes, there is a link for you to click on there. And also know that it doesn’t just the computer doesn’t just automatically update your track. It’s either Joe or I that. Do that. So it takes a little bit of time sometimes, especially if you do it like the night before. Because we do not work 24 hours. Well.

Kyle Shrum 26:59
And so he has his own weekends as well. So

Jerred Moon 27:02
we don’t know when Joe works, and he doesn’t he’s like halfway across the world.

Ashley Hicks 27:08
So if you are getting a little frustrated, cuz you’re like, man, I wanted a stranger immediately. That’s it, it might take a few hours, or maybe even a day or two, if you did it over the weekend, Kyle,

Kyle Shrum 27:21
I’m gonna say so Jared had to step in for me on our concurrent training elite call. couple months ago, I was on vacation. So he jumped in, and he threw this tip in the concurrent training elite call. So I’m gonna steal it back from him and put it on the podcast. And I’m gonna say, safety valve. So, and my point in my notes was like, move every day. But the point of that is like, there are going to be days as grass mathletes. Because we have lives, we have work, we have kids, all that kind of stuff. there gonna be days where the schedule gets in the way life gets in the way, workouts just not gonna happen, can’t throw an hour in there. But my point is move every day, put a safety valve in place, where there’s something that you’re going to get done, that’s intentionally that’s intentional, that is training that is moving you towards your goals every single day. And if there comes a day where something happens, and the workouts just not gonna happen for you that day, you’re going to do this now, whether it be you know, some burpees, or be some air squats or push ups or you know, something like that, but set something for yourself that this is the bare minimum of my fitness training that I’m going to accomplish every day. And if even if I don’t make it to the program workout for the day, this is going to happen. And so that’s, that’s one of my points, Jared.

Jerred Moon 28:48
Along those lines, I was gonna say, Don’t get too wrapped around. And we’ve actually looked at the science on this, like, the days in order, or you know, any of those things, you have to mix things around. The scientific literature perfectly supports that it’s okay. Like, to be honest, I don’t put a lot of thought even into, well, that’s not true. I was gonna say I don’t I don’t put into thought like which day is which. But that’s not in the programming. I do. But I don’t in my execution is what I mean. They’re like, I don’t put a lot of thought into it when I am doing let’s say like the hard to kill track. I, I will for the most part will stick to whatever to program Monday through Friday. But we’ve talked about this before and on that podcast where we talked about kind of the science that supports you being able to mix days around, I might have had a completely mentally taxing day. I just a tough day and I’m like, okay, I can only do this training session today. of the ones I have left this week. That one sounds like who’s the one I can get through and so that’s the one I’m going to do. And so, but that could be at the detriment of like doing legs. Back to Back days. So I don’t really put in that into account in my own personal execution of a track, because I’ll just be like, well, this is what I can do. And then tomorrow, if it’s, you know better than I’ll just do, we’ll get back on the program. So don’t get too worried about that, you’re ultimately going to see the same results. And just do what you can throughout the entire thing. Like we, if you come into our program on, let’s just say, your day one, or week one, day two, you don’t have to worry about that connecting to week nine, day four or day two or anything like that, like the we program in these four week waves intentionally because we know humans are not perfect. So we have a three week wave with the D load three week wave with a D load three week wave with a D load. And that’s a cycle. And we do that. So you can all you really need to focus on first and foremost is the block that’s in front of you. So the 10 minute block, whatever the blocks that are programmed focus on that. And then second, if you want to go a little bit big picture, just focus on being super consistent for a three week time period, and then get into the D load, and then the next they do build on each other. But if you were to come into our program, in the second wave of a cycle, you’re gonna be fine. Because of how we program things. It’s not like I forgot the first way we don’t program like that. There’s a difference between undulating and linear periodization. In we lean heavily more towards undulating because we don’t need people to miss all this linear progress, you know, when they come into the program later. And so we’ve already thought about everything, hopefully the webinar last week. Otherwise publishers podcasts, you guys realize how much thought is going into the programming and things that we’re looking at. But just get it done to whatever you can and don’t get so worried about the all or nothing mentality that I like to talk about.

Joe Courtney 31:58
My next one is going to be whenever you need a substitution substitutions aren’t always going to be exact, we don’t have like, you don’t have this piece of you can’t do this like piece of equipment, or you can’t do this exact movement, like plate jump, it’s not always going to be okay, if you don’t have x, then do y. Our substitutions come with proper stimulus. And that means you kind of have either more freedom because as long as you mentioned stimulus, like if if there was a box jump and you don’t have a jump, then we want you to do some kind of jump, probably or it could be a we just want you to get your heart rate elevated. So understanding the difference between that and just you know, reaching out to either us or in the being active on the Facebook group. for proper substitutions, you know, not just throwing something in there just to make it harder, or just putting something in there to put something in there, everything has a purpose, for why we have them in there, whether it’s a unilateral movement, or a jumping movement, powerful movement, something like that. So just understanding that we just we want to make make sure you’re getting the proper stimulus of each exercise of each workout. And we’re not just throwing something in there to throw something in there. So really, it would be utilize the Facebook group, utilize the team feed on team builder, because I checked that regularly. And just any avenue that you that you can because we can help with any kind of substitute that that you need want, and whatnot

Ashley Hicks 33:29
or their drive that point home. That is what I’m going to talk about next. Just really be active in our Facebook community, post in the group. Make sure you join the group first. And feel free to ask questions there. But we’ve got a lot of veterans who can help if you know, Joe, I Kyle, Jared, Marco Vidi. Any of us coaches are all on that group too. So we can always answer your questions as well. But typically, we’ve got some great veterans who have been around for a while and have probably asked those same questions. And so they can also help you. Obviously, if it’s more support, that’s what our support email us for support at garage gym athlete.com.

Kyle Shrum 34:18
I’m gonna go two blocks. So Jared mentioned blocks, and this is our, our way, our methodology of programming. We program in 10 minute blocks. And so each workout that we program, each training session, we try to keep it an hour or less. And so we’re gonna have 510 minute blocks that are programmed. And then we have a six, a 610 minute block. That’s the ghost block, which is your transition times and things like that between movements and lists, Instagram. Instagram, exactly. So that so we get we get a lot of questions about the box, what is this blog, what does this mean and all that and so it’s a It’s a 10 minute block. And sometimes we throw in fractional blocks, you know, like fractional plates, some of us like those, sometimes it’s a, it’s a block and a half, sometimes it’s two and a half, right. So that just printed a quarter though, never done a quarter, you never see a quarter block, that’s not gonna happen. But that just means it’s a, it’s five extra minutes added on to that block. So you get to that point, we put that in there of this is how many blocks this section of work is supposed to be. And so you set the timer, do the work, when that 10 minute block is up, move to the next block. And so we do that intentionally. Because we’re grasping athletes, we work out at home, we train in our spare time that we have to build into our schedule every day. And so we don’t want to be spending an hour and a half to two hours every day trying to get our training them. And so we programmed it that way on purpose, stick to the blocks, if you’re not finished with the work for that block, move to the next block anyway. That way you can get it done in that time period. Or if you have extra time built into the day, then finish it, you know and take extra time. But we programming blocks on purpose, so that you’re not spending a whole bunch of time in the gym. Alright, I

Jerred Moon 36:23
torn between. I have to maybe we’ll all get one more. And so I would say Yeah, well, the other one, I have to say is very important. So no, III, oh, three elements. We haven’t really hit on that. But I, I can’t really stress the importance of that enough. There’s a lot of thought that went into it. A lot of studies that are pulled, and just do it, you know, if going back to what Kyle said as his very first thing, like, if you don’t do anything, today, just do the three elements. Like if you were unable to train today, but you focused on the three elements, that’s still in my book considered training, cuz you’re on a path with purpose, which is training to me, you know, and so I think, just do and it’s not about perfection, it’s not about getting every single, you know, element every single day, just getting as many as you can, it’s just changing your mindset to making better decisions Little by little, like, even in the nutrition side of it, we have two healthy meals, like that’s the baseline. And if you’re eating three or four meals a day, we’re actually only saying two of those need to be healthy. And by healthy, we typically mean protein and vegetables. Like that’s, that’s what we mean. So just focus on it, focus on it every day, like that’s probably the most important thing. Because if you’re doing let’s just say in of those elements, sleep is probably the most important. So if you’re doing like all of our training, and then you sleep three and a half hours a night. I don’t know what what you’re going to look like feel like or, or anything really. So yeah, that, that the three elements, and then we might go to Ashley.

Joe Courtney 38:13
Um, so I was gonna say all of our tracks too many buttons, I’m still here.

Jerred Moon 38:18
Right out for a second, we

Joe Courtney 38:19
thought we lost no connections fine. Sorry, I just since I already do real things, mine is gonna be come to prepared, I just want to keep it in order. Sorry. So my wife is gonna be preparing for the workout. Now when it comes to the warm ups, black zeros the warm up. And we always say this in the brief, but or at least in the beginning. And that is you’re just taking 10 minutes and warming up. But you don’t have to do our warm you can do whatever you want. And as long as you just for 10 minutes warm up. And then also if you are struggling with time and you need to keep things on a specific time crunch, and especially those on shred. Make sure you’re looking at the workout the night before so you can familiarize yourself with what you’re doing the next day. Look at all the exercises the flow of it, any new exercises, you might not know watch those demo videos so that when you start your warmup and start your workout, you know what you’re doing, how you’re doing it and where you’re going. Because you know sometimes that every day there’s a lot of moving pieces and it could take 234 or five extra minutes of your workout that you’re looking at looking at the workout and changing things versus if you look at the night before then you already kind of fresh in your head and you’re you’re good to go and it’d be a lot smoother to save time or next night.

Ashley Hicks 39:38
I was just gonna say anything can be scaled within our tracks. If you we’ve talked about blocks if you can only start out working 20 to 30 minutes you can do the same thing. And just kind of take what some of the programming that we’ve done and say you know today I can only a lot this amount of time. So don’t get too caught up in all of that. We’ve All talked about that there is a three block track that you can use to help you with that, that we’ve already kind of utilized for you. But, you know, even when I’m out of town and I can’t get to a gym, I’m a, I’m able to do harder to kill track with, you know, some dumbbells, it’s, it looks different, but it’s still the same dumbbells, kettlebells, sandbag, we’ve done, you can even do it with just your bodyweight. So don’t get too caught up in that. But we do offer seven different tracks. So there’s bound to be one of those that works for you.

Kyle Shrum 40:36
I’m going to kind of piggyback off Joe here a little bit, but I’m gonna say one of the most important things that every garage mathlete needs in their gym is a whiteboard. And I’m gonna cover the sarcastic comments we’ll get later and say you also need a dry erase marker, so that you can write on your whiteboard. But um, the reason I say I’m piggybacking off of Joe, is because he said, you know, review the workout the night before, I would say go to your whiteboard, and write the workout on the whiteboard the night before, you’re going to do it. That way, it’s already there. And also, I think this is going to cut down on looking at your phone to find out what you need to do next, right. So instead of having the app pulled up with the workout on it, and looking at your app, that means you’re looking at your phone, which then means you get distracted, and your ghost block gets extended, right. And so you start losing time, because you’re distracted by your phone,

Jerred Moon 41:33
turn your phone, it says it kills your results.

Kyle Shrum 41:35
Absolutely. And we’ve covered that. So like, write it down on your whiteboard the night before. So go into your gym, it’s right or your journal. And and so that it’s ready to go and you have it in front of you, it’s all written down. And I would also say, don’t log your results until the workout is over. So write your results for each block if you’d like whatever your whatever weight you did, or whatever meters you were supposed to hit or whatever time you were supposed to hit write it down on your whiteboard during the workout and then log all of it in the app after the workout is over. That way, you’re not on your phone during the workout. So I guess really, my point is, don’t be on your phone during the workout. But the way that you avoid that is by having a whiteboard in your gym so that you can write all that stuff down.

Jerred Moon 42:24
It’s weird. My last tip was, just make sure that you have the app open during the entire

Kyle Shrum 42:29
work. That was not your next.

Jerred Moon 42:32
No, mine was super tactical it yeah, it kind of goes in. And with my first one, I’m just like consistency doing what you can. But it was like two years ago, I threw down the challenge to athletes. And something that I was doing as well was my goal for the year was just 300 training sessions. And that was the only thing I tracking fitness wise and tracking. I don’t really care about back squat, or like anything else is just like get 300 sessions over the course of a year. And it’s very doable for most people. But what I think is really cool. And what I didn’t do, if you see Dominic Decker post the shot of his occasionally he just bought like a big, like, annual monthly calendar, right. And he just kind of marks his training that he did. And I think it’s cool to have that visual representation. how I do it is just I look at the garment calendar, cuz the garment has a has a calendar, and if you did a workout to have like a green bar on it. So that’s how I, I track it. But I think having like a physical thing, like it’s in his gym, which is really cool. So I think doing that having like a visual representation of what your month look like, is really solid, because that was the original reason I started to do it a few years ago, because I would miss training sessions like here and there, you know, it’d be like, I missed this one. I missed that one. But when you’re only training, when your expectations about five days a week, and you’re missing one here, one there, and you’re like, I only trained, you know, 18 times this month, you know, that’s not how many times I want to train in a month. And so you know, these things skipping here, and they’re really, really add up. And I think having a visual representation, maybe in your gym next year whiteboard, Kyle, right, there you go. Or maybe buy a really big whiteboard and just write out all the months of the year there. But I think having that visual representation of your consistency would be huge. It’s helpful. Joe was looking at the garment app or calendar.

Joe Courtney 44:33
Yeah, I looked at the bars and it’s it has all the bars I have, like mine are all full bars, but it has like sleep, heart rate, weight and stuff like that. I don’t really care you can change what you view. I just see, you know, found that as well.

Jerred Moon 44:46
My mind only shows, training sessions.

Joe Courtney 44:49
So got a lot of bars.

Jerred Moon 44:51
One then if you also just a technicality if you do like more than one event in a day. It’s going to show multiple bars on one day

Joe Courtney 44:59
or like Yeah, which I do fairly often cuz I’ll do strength and then when I do my zone to a close that strength that I just like older,

Jerred Moon 45:06
and that doesn’t count as two accounts as one. Right? Yeah. Okay,

Joe Courtney 45:11
I’ve only been trained like twice a week.

Jerred Moon 45:15
Alright, let’s get into the workout. Kyle, what do we have?

Kyle Shrum 45:18
This week, we have heavy load short distance. Anyone who’s listened to the podcast before knows I’m a, I’m a burden carry top guy. It’s one of my favorite things. So this one is one of my favorites. Really, really simple. For max meters, you will carry two kettlebells in the front rack position for as long as possible. When you reach max distance, set them down and rest for two minutes. And you’re going to do this for 20 total rounds. And your score is your total meters walked substitutions, you may use two dumbbells instead of kettlebells. If you don’t have two kettlebells at the same weight, you may use two dumbbells in the front rack position. Or if you don’t have either one of those, you may also use a barbell in the front rack position.

Jerred Moon 46:08
And make sense like a nasty iron while

Kyle Shrum 46:12
it’s uh, yeah,

Jerred Moon 46:13
it’s it front rack iron mile.

Kyle Shrum 46:15
That’s, that’s pretty crazy. Yeah, anyway. So my tips would be like, as I said, I really love burden carries. Especially putting them in the front rack, I think because the front rack trains you to stand up straight, and walk straight and keep your chest up. It really, it’s really going to it will either train you to do things properly, or it will break you in half. So those are the two things, those are the two options. If you don’t carry those things in the front rack position properly, then you will be hurt right there and very, very sorry. So that’s, that’s one of my tips is make sure to keep your back straight in and chest up. While you’ve got those. Whatever implement you’re using. While you’ve got it in the front rack, make sure to keep it in keep everything locked in and in the proper form. Because you will you won’t injure yourself if you don’t. And I would just say, just like Old MacDonald, which we covered. Last time, we covered a workout angry music, listen to something angry and heavy and walk a long way. Actually,

Ashley Hicks 47:31
I have literally you still every single point that I had on

Kyle Shrum 47:34
this, you are welcome.

Ashley Hicks 47:37
Yeah, just he talks about keeping your chest up, make sure your core is engaged. While you’re doing that, too. That’s super important. So that way, if your cores not engaged, obviously, you’re going to injure yourself. And then obviously choose the weight accordingly. It is for max meters. And I know that sounds it’s heavy load short distance, who knows maybe you’re short distances, a 400 meter walk. But again, know you’re doing this for 20 rounds. So take that into account. And then yeah, rock rock music would be my jam for this one. So something that could definitely pump you up through this little fuel by Metallica would be a good one there. Alright.

Joe Courtney 48:23
So for those of you who’ve been on the strength track, you should be well prepared for this because I have created my own heavy load short distance,

Ashley Hicks 48:31
like this is just a normal Tuesday for us.

Joe Courtney 48:34
Oh, it because I mean string size, I always put in with Gary’s because you’re gonna be able to hold the weight. But for this since so a tip on if you haven’t done double front rack carry of kettlebells or dumbbells, there are two positions, both of them have different kinds of pain, one of which is you’re gonna hold it, you’re gonna hold it tight, and keep it compact to help hold away for a while, you’re not gonna be able to breathe very well. And then the other one is to hold it out so that your chest can actually breathe, your shoulders are going to be smoked. So my tip advice, rationalization for this workout is because you’re doing max distance and then resting the max distance trade off and on which one you will do. So hold it tight to your chest. Try and control your breathing, but it’s going to be hard to breathe, set it down, do your two minute rest, pick it up, carry it outward, so you can breathe a little bit better put some put more strain on your shoulders, and then alternate that way so that at least each time you’re kind of getting a different little different kinds of pain each time versus kind of like trying to shift during because that’s just not going to talk too much because it’s not gonna it’s not gonna last. So that would be my tip. thoughts, advice? And then grin and bear it

Jerred Moon 49:48
should be yourself Saturday. grin and bear it. Yeah. Oh man. Here we go.

Kyle Shrum 49:54
Here’s the seed.

Joe Courtney 49:55
Never we don’t know what it’s gonna be. So yes,

Jerred Moon 49:58
that could be anything.

Ashley Hicks 49:59
No It’s not gonna be something you’re grinning about, that’s for sure.

Jerred Moon 50:02
There might be a bear involved there. Meet yourself. It’s great, sorry, the brains just going, Oh,

Kyle Shrum 50:14
we need to bring you back to where you from

Jerred Moon 50:16
I’m going to reiterate why meet yourself Saturday exists and it is to meet yourself. He This is not really part of the training. And to be honest, it’s it’s part of the mental training but not like the programming. You’re supposed to come into these workouts. Finding the person who wants to quit find the person who wants to complain, find the person who wants to make a deal. And then you have to change the conversation with that version of yourself. Like that is the whole point behind me yourself Saturday. So with this one, Ash kind of mentioned it like what is your short distance as a foreigner meters? Just go in not knowing every time, all 20 times going not knowing? Don’t be like, Okay, I got 400 that time. So next time 350 would be okay, because I’m a slacker and don’t wanna try as hard. No, don’t start those justifications be like, I got 400. Let’s see if I can be done. Maybe I’ll go for a one. And honestly, I’m not saying beat it every time maybe round one, you will 400 round two, you make it 420. And then round three, you’re like, holy crap, I can only go 200 you know, like, but go in not knowing every single time, don’t don’t base or gauge your effort from the previous to the next, just go in every time not knowing, then you’ll get to those mental conversations. It’ll happen around round 1314 1516 you’ll get to the place where I want you to be. And that’s where you’re hopefully first off mad at me. That’s great. Mission success. If you anytime. I mean, you’re so Saturday, you think I’m stupid, or you are mad at me. I did my job. And secondary. Now you can transition to changing the conversation in your head about why you feel sorry for yourself, why you’re making deals, all these things and start working on that. So going not knowing every single time that’s gonna be more of a challenge. But you guys did a great job on the on the tips. The form is super important on this one. But that’s it. Does anybody have anything else before we get out of here?

Joe Courtney 52:22
No. Okay.

Jerred Moon 52:24
Oh, go ahead. Yeah, well, you got a new cycle. You want anybody at the end of the podcast? No, anything?

Joe Courtney 52:30
Oh, no. I already covered all the tips. I see it breathe. I don’t think I really said that. Those leaves are up. Somebody should have all said that. It was on everybody’s Yes. We all just it’s just like,

Jerred Moon 52:43
yeah, next time we do newbie tips, we should all say watch the athlete brief. But like for our own reason. That way everyone says watch it the athlete but

Joe Courtney 52:52
mine is so I don’t have to tell you in a support email.

Jerred Moon 52:55
Okay, let’s just do it right now. Mine is cuz I took time to do them. And like frickin watch him. Their their workout? And we can see I mean, people watch him like, Okay, well, 1000 athletes are on this track and 100 views, Dan, you know? Okay. Well, you have to Kyle actually, which is anybody have a different reason for watching the FAA briefs?

Kyle Shrum 53:27
I don’t know of another reason to watch it then. So you don’t have to ask questions. And so you know what you’re doing in the workout? Yeah, there’s a, I wouldn’t I would add to the athlete briefs. Kind of the the sub items for the athlete, Bruce, would be the movement demonstration videos. So if you see in the athlete brief, like something that you don’t know how to do, hey, we have a video for that as well. Word fold. Yeah. So it’s like, it’s like, if you if you see something there, you know, we’re explaining that, hey, you have to do this for the workout. You’re like, I don’t know what that is. Well, guess what? There’s a video for it. So go click on that thing and watch the video for that as well. So

Joe Courtney 54:07
you know what you’re doing? actually do it the night before? Yeah. I have a question for you. Because since you said your wife is on the programming, and I don’t know, if I wish she would be on a different track. But does she ever come to you with workout questions? And then do you ever tell her to watch the brief? Are you talking to me? Yes, Kyle, I have a question for you. That’s how I started this whole thing.

Kyle Shrum 54:30
I didn’t hear that part.

Ashley Hicks 54:31
I didn’t know I don’t have a wife. So there’s that.

Kyle Shrum 54:33
Yeah. And and yeah. Well, that’s what threw me off because Ashley was going next. And then he said as Ashley’s wife. I was like, Wait a second.

Joe Courtney 54:41
Well, you were talking

Kyle Shrum 54:42
MapQuest. My answer to the question is yes, that’s always my first question is did you watch the athlete brief? And she’s like, either, she’s like, no, and I’m like, the athlete brief is there. Go see what it says. And if she has why Then we’ll help describe it a little bit better.

Jerred Moon 55:04
So if any athletes in our community find themselves in the situation, the correct strategy is if you know who program to say they’re on hard to give up, Jared probably mentioned it in the athlete brief, but let me see. Oh, and then you answer the question. So you slipped it in there to where like, watch the athlete brief. Okay, next time. And then next time you watch the athlete, this time I’m explaining it happens again, just say the same exact thing. Joe, probably. Joe probably mentioned it in the athlete brief. But let me let me take a look. Yeah.

Kyle Shrum 55:35
I’m, I’m secure enough in our relationship to just ask her straight up.

Jerred Moon 55:44
Okay, Ashley, did you have an athlete brief reason,

Ashley Hicks 55:47
there’s only so many notes that we could probably potentially put on there. And there’s probably some intensities that we want you to hit. Or maybe even like, if we’re talking about a dynamic movement or the way we want you to lift this weight. And Jared does a great, I think we all do a great job. But Jared does a great job, especially of like, Hey, this is how I want this to be performed at. And so that’s another reason to listen to the athlete brief because it may not have made it to the notes because again, we can only put so many notes in there. So

Jerred Moon 56:17
yeah, yeah. How long does it like? If I were to speak for three minutes continuously? I don’t know how many words that would be. But 400 words like do you want to read that? And you want to put that in the notes. Anyway, we have gone way off on the tangent here at the end. So I’m just going to get out of here. If you’re here and you’ve been here. You’re doing the training. Thank you so much for being garage mathlete. If you’re not go to garage mathlete comm sign up for a 14 day free trial and we would love to have you. But ultimately, the reminder if you don’t feel comfort, comfort will kill you.

Transcribed by https://otter.ai

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A new episode of The Garage Gym Athlete Podcast is up!

Our Training Methodology & New Cycle Webinar

For this week’s episode we are decided on something a bit different. We are giving you a peak behind the curtain at how we program. We also address some of the major lies the fitness industry puts out and how influencers are hurting your fitness. Make sure to check this one out! 

If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:

• Subscribe on any device HERE 

IN THIS 52-MINUTE EPISODE WE DISCUSS:

• New Cycles 
• Our Training Methodology 
• Fitness Lies
• Influencers and How They Affect Your Training   
• A Peak At The Next 12 Weeks
• The Hard Truth
• Updates and Announcements
• And A LOT MORE!!

Garage Gym Athlete Workout of the Week 

Be sure to listen to this week’s episode:

• Our Training Methodology & New Cycle Webinar

Related Resources at End of Three Fitness: 

• Ask Me Anything: How To Program For A Year Or More
• Ask Me Anything: What Highly-Effective Training Looks Like

— 

Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!

To becoming better!

Jerred

Transcript:

Jerred Moon 0:05
All right. We got people coming in. All right, awesome. Welcome, everyone. Got a lot of people I’m going to open up the chat. Just to make sure everything’s working on my end. If you could tell me where you’re from. Anybody coming in Tell me where you’re from Memphis, Tennessee. Mark bishop. What’s up, man? Evan Jackson from Maine in walkins. from Knoxville, Tennessee. Daniel font from Ramsey, New Jersey. Houston, Texas. What’s up, Andy? M. Sarah, how’s it going? and Tennessee Keith fields sup, man. All right. With Tonka Alabama, Adam G. How’s it going? Switzerland? Yeah, we got to hold it. Gotta get International. I’m always looking for the first international post when we’re doing the webinar. Dublin, Ireland. Argentina, Connecticut. Yeah, we’re, we’re more than International. It was that Connecticut that push it over? It was Connecticut. Yeah. It’s not actually part of America.

All right. All right. We’re gonna get started. Looks like everything is working. I’m going to cut off my camera here and share the screen. But I did just want to say hi to everyone. Me that no, there we go. I don’t know if I everyone see my screen. Okay. Yeah. All right. Thanks. All right. Thank you all for attending. It looks like we have a full house and more people will be coming in. Just a few housekeeping things. We do have the team here most of the team here. So if you have any questions, you can add those either to the q&a section or the chat. Whichever they prefer. I’m sure they will let you know. And they can answer questions of for all my veteran, garaged mathletes, I just want to let you know, this is a very different webinar than we typically do. Typically, I have a very standard structure of what we’re doing. And we’re just not doing it that way this time. And so things are going to be a little bit different. And so I just want to give that fair warning. All right, so let’s get into it. All right, today, I will be going over three main things. And if you got any of the pre webinar information, you probably kind of saw this. I just, you know, I’m at a point where I’m really kind of looking at the fitness industry as a whole these days. And I just, I hate it, I’m not gonna lie, I hate everything about the fitness industry and what it stands for. No, not every person is a bad actor out there. There are a lot of people doing good things, but the people doing good things and trying to move this industry forward are definitely the minority is not the majority of people in the fitness industry. Because people know what works. And what works is is very unfortunate. And so I’m gonna be going over, really, I came up with probably 100 lies, things that could go over, I’m really just going to be going over three things that I feel affect our athletes the most from what I see, having seen a lot of our athletes go through these troubles. And so I’m going to go over those, I’m gonna go over the truth. And what I’m calling the truth is essentially our programming. I know everyone, for the most part knows what we stand for at garage mathlete. And all of our three coaches like how we program I think everyone has this idea like we Okay, we put a little science into it, we, we think about a little bit more than the average programming site out there. But I don’t think anybody truly knows the level of detail we go into and even after the webinar today, you’re it’s not even going to be the full thing. You know, we truly are so much different that I don’t even feel it’s fair to compare us to other programming sites. So I’m going to be going over the truth. And hopefully, you know, if that part’s not something you’re interested in, you don’t like a lot of behind the scenes stuff. You can mute me for that part because I am going to be going going kind of in depth on programming and just showing you what we do and all the things that we think about. And then lastly, I’ll be talking about the path into the path is just you know how to adopt that killing comfort mindset. So putting those on there. Ultimately, the lies It’s the lies, but it’s not just what is told, it’s the problems that it creates. And that’s the big thing, because just saying, hey, the you know, they, they sell the supplement that doesn’t work, that’s not as beneficial as telling you the problem that may cause for you, and how to overcome that. So that’s what I’m gonna be going over the truth.

You know, straight up how we create the most effective hour in the fitness industry. And I believe that I don’t feel like that’s a marketing slogan or anything like that, we create the most effective and efficient hour in the fitness industry, and we cannot be beat. I just don’t think other coaches are putting their brains into it, they’re not putting their effort into it. And we put everything we’ve got into it. And I want to go over how we do that and show you really what’s behind the scenes, with our coaches, with our programming and what our athletes are getting on a daily basis. And then the path, how to adopt a killing comfort mindset, because I can talk all day about amazing programming, and the lies and problems you need to avoid and overcome. But if you can’t kill comfort on a daily basis, it really doesn’t matter that much. You’re aren’t able to push yourself against your own desire and kill some comfort, you won’t see progress in any area of your life. So I’m going to be talking about a very simple kind of challenge that I want. It’s not in depth, killing comfort typically is very, very simple. There is no complexity to it. And we’re gonna be going over that. First, I’m just gonna introduce the team and that’s about all I’m gonna do as far as intros and everything else. And then we’re gonna get straight to the meat of the webinar. So Joe Courtney, my right hand man there, he’s in the chat. He’s here today. He runs a strength track and a lot of behind the scenes, Ashley runs a women’s health track and as our head coach, they’re also very helpful and behind the scenes. See my right hand. If Joe is my right hand, man, she’s my right hand woman. And then we have Kyle Shrum. Head Coach here and running the CTE track our coaching group, vd runs a shred track, we call it the shred track architect, Marco Rosa, he is in charge of endure, do we have trampas however you want to say his last name, or Travis even how you however you want to say his first name, who’s in charge of our merchandise, which you guys should definitely check, check out at garage gym athlete.com. And then there’s me on the one presenting today, I’m CEO, and founder of Ender, three fitness creator, garage, gym athlete, and the programming methodology that we’re gonna be going over today has been created, day by day, year by year, little by little, just getting feedback from athletes, making it better reading a scientific study, application, application refinement, application, refinement over and over again. And so that’s what we’re gonna be talking about today. And let’s get into it. So let’s start with the lies. Alright, the lies, number one, be hardcore. I know that you all see it everywhere. And I’m gonna be referring a lot to social media today. Because I feel like that’s the majority of where the fitness industry lives today. It’s just, that’s where it’s at. You know, back in the day, I think it was the muscle mags in the Men’s Fitness and all that crap. And I don’t even know if people read magazines anymore. So it really has just transitioned to now do Instagram posts where you see people, you know, sleeping three hours, and then, you know, doing a 29 mile run with a rucksack. And these are the things that maybe you should do, right? Be hardcore? Because that’s the answer, right? Be as hardcore as you possibly can. Let’s forget about sleep, let’s go high intensity all the time. Let’s just crush it every single day because that is how you can be better. And that’s how you will receive results. That’s the lie, people. Being hardcore is the lie. All this does is run you into the ground over and over again. You are not these people. We cannot be hardcore like that and live in optimal life. We can live a life where we’re crushed, where our hormones are suffering, where we’re not sleeping, where we’re awful to our family, we can be hardcore, and try and go to work and be the best employee that we can, but you can’t do it. These anomalies you see around social media. That’s what they are. They’re anomalies. They’re not what we should strive to be. So that’s the number one lie I see. And I don’t know why it’s so praised in our culture. This this hardcore mentality, the problem it creates for athletes, what I see is a very simple one and it’s too much too soon. To put that in the most simple format I can too much too soon. People get fired up when they see these hardcore athletes, they think it’s awesome. Like, look at this guy, look at this girl, you see what they’re doing. And then you want a piece of that.

And then you take on too much too soon, your true potential is something I’m going to be talking about a lot today, I want everyone to get to their true potential, I don’t want you to get to where I’m at, or where Joe’s at. or actually that or where your friend is at or where this person influenced your see on Instagram, where they’re at, I don’t want you any of those places where I want you at is your true potential. I think only you know what that is. There’s no comparison to anyone else when we’re talking about your true potential. So I don’t have some ideal for you, I don’t have some status of perfection that I think you should go after. But you should always be striving for your true potential. And that’s going to be a theme throughout the rest of this webinar. So here’s what happens to athletes, they they get this hardcore mentality, and they take on too much suit too soon. And it doesn’t matter what it is. Maybe they’re they’re shortcutting their sleep to wake up earlier, because they’ve been told that’s the answer. That’s the way that’s the path. Hey, maybe there’s some truth to that, but maybe shortcutting, your sleep down to four hours, is slowly killing you. Or maybe you’re jumping onto a program that absolutely was not made for you too much volume, too much intensity, too many movement patterns you’re unfamiliar with. Either way, you’re doing too much, too soon, it’s not properly progressed, and you’ve done too much too soon, what happens then you get injured. This happens to athletes, over and over, I can’t tell you how many athletes I’ve seen who want to try a strength program that they shouldn’t be doing. They do it for a couple of weeks, maybe a couple months, then they’re injured. And boom, what happens after injury recovery, some people actually go into a decent recovery period where they’re still doing other things. A lot of people this is kind of where they fall off the wagon, their fitness suffer significantly during this recovery phase. They do it again. They do it again. And it just happens over and over again. When you try and adopt this hardcore mentality that doesn’t lead you anywhere. This is the pattern the cycle that you go through. Too much too soon. injury. A couple of steps backwards recovery. Okay, no, no, this, I’m gonna be hardcore again, I can do it, I could do it differently this time. Injury recovery, injury recovery too much too soon. So ultimately, this is your potential, this is where you will always be when you follow this pattern. You’re never going to get to the next level here. And a lot of today, obviously, being a fitness company I’m going to be talking about where this puts your potential as an athlete. And a little bit when I talk more about killing comfort, I’m gonna be talking about you as a human being. But I want you to put this in the lens for every lie that I’m talking about. Because when you try to do things beyond your level, and you do not achieve over and over and over again, you’re setting a new standard, a new top end for yourself. When if you were to progress and go about things the right way, you would be better. And I’m talking about that in every area of your life, not just fitness. But it’s absolutely true in fitness. It’s way more scientific and fitness. It’s way more easy to spot and fitness. But this is what I see a lot of our athletes this cycle they go through over and over and over again. Number two, consistency is all that matters. If ik Wait, what are you talking about? Jenna, you’re talking about consistency all the time. Like you don’t have to be perfect. Just put in the work, put in some work, do something every day. And absolutely, that is true. Consistency does matter. But it’s not all that matters when we’re trying to get you to your true potential. Because what kind of consistency? That’s a very important question for you to answer what kind of consistency consistency in random randomness, which is, most internet programming, consistency and randomness will mean you never look how you want to look or feel how you want to feel. You’re doing that program that you thought was the answer. But it’s a randomized WOD generator, basically. And you’re never going to have the body that looks like those CrossFit athletes because they’re training nine times a day. I’ll talk more about that in a minute. And you’re never going to look like that. You’re never going to feel healthy, which is ultimately what you probably wanted in the first place. So consistency matter but consistency and randomness is not getting you to your true potential or where you want to be consistency and how intensity is going to create a myriad of health problems. So we don’t want that either

insistency and pickles and ice cream programs is going to lead to frequent injury. And if you’re not familiar with the pickles and ice cream programs, this is where you think that you can just throw together two different programs. And it’s going to work. But it’s not, you can’t just take some random strength program with random conditioning, and expect that to work, you’re going to go back to line number one, where you’re going to be cycling through over and over too much too soon. Injury recovery. So yes, consistency matters. But the right consistency is what matters. And so it’s this push and pull, right? They’re the people that are too hardcore in the fitness industry. And I’m telling you to, we can’t be like them, we can’t. And then there’s this other side, that is a little too forgiving. All right, it’s a little too. Hey, just just go for a five minute walk today. And let me be very clear, movement every day is important. Again, I’m talking about your true potential, what I think you’re capable of, there has to, at a minimum be a standard for you. Not my standard, again, not my standard nijo standard, not as the standard, there has to be a standard for you that you hold yourself to. Because I’m all about giving a person grace, being forgiving on yourself being kind to yourself. But if you know you’re capable of a lot more, and you go on a five minute walk every day for the next 60 days. Okay, consistency matters. You did a five minute walk, that’s great. But what are we doing here? We’re not moving forward anymore. You can only give yourself that grace for so long before you set a standard for yourself. And hey, maybe to begin with for some people, that standard is 10 minutes, so you need to double that walking time. Or maybe it’s three block or maybe it’s our bodyweight program. Maybe it’s two days a week, three days a week, something that has to be a standard for yourself. So yes, consistency matters. But it’s not all that matters. It’s the type of consistency that matters. And the type of consistency has to be a standard that you set for yourself. Alright, let’s get into line number three. And I’ve talked about this on the podcast. It’s my most hated one. My blood boil is a little bit even now as it pops up on the screen. You can be like me Just follow my program. This makes me want to die. This is the fitness industry. This is it. Social media, Facebook, Instagram, look at me my shirts off. I look great. You can do it to just be me follow my program. These are the exact workouts I do. You can be like me? No, we can’t. We cannot be like them. Because we are us. We can’t be like them. This is the worst thing that has ever happened to the fitness industry. Because it makes you think that an unachievable standard is possible. And I’m not saying that you can’t have a six pack if you want a six pack you absolutely can. But huge but is the way you get there the same way they got there or where they are now if you’re following their workouts that they’re doing today, does that make any sense to you? So the problems that this creates, first, any idiot can work out four hours a day and see results. Just think about that for a second. Any professional athlete that you see or person whether you know something you want on Instagram, and they’re working out two, three times a day four or five, six times a day and they look great. Congratulations any idiot can work out four hours a day and see results. I don’t have four hours a day to work out see results. of a company to run I have a family to support soccer games. I have a lot of things that I do in my life. And I’m not spending four hours a day training. It’s not a priority for me. I like my one hour a day just fine. And I see results in one hour a day. Our athletes see results in one One hour a day. Any idiot can work out four hours a day and see results.

But the biggest issue, be like Mike programs cause our program hopping. And this is I really think this is like we talked about program hopping all the time. Athletes program hop, it’s kind of the the add in the fitness world, right. But I think it comes from these be like Mike programs. And I’ll talk about that in just a second. But I just want to see if you use this logic anywhere else in your life, I had to think of like, okay, let’s just get outside the fitness industry for a second. Think about things. Jeff Bezos has a $400 million yacht. Pretty awesome. Yeah, there’s a picture of it right there on the screen. He has a $400 million yacht. Jeff Bezos started Amazon and got rich. All start Amazon and get a $400 million yacht? Do you use that logic? Are you going to start the next Amazon so you can buy a $400 million yacht? It’s probably harder than that. Right? There are other things that you have to do to be able to get there. There’s a lot of Jeff Bezos, his story that we probably don’t know. Sacrifice relationships, backstabbing scale problems, all these issues, sleepless nights, like there are things that we have no idea that even happened to be able to get there. But we can’t just sit and be like, yeah, I’m going to start next Amazon. Jeff Bezos is greater than the top 1%. You know, he’s like number one, right? As far as wealth is concerned. And so you wouldn’t even try, you won’t even be like, you know, what I do want to be like, Jeff pays that that’s such a crazy goal. Now, if any of you have that goal, that’s great. I’m not gonna be the person who tells you, you can’t do it. Go for it. Start the next Amazon, buy the $400 million yacht, but you have to know what you’re comparing yourself to, is the top and not even the top the top of the top. And it’s the same with these people on social that you’re seeing. These people are professional athletes in some cases. And however you want to put that they can be professional physique, athletes, or actual professional athletes, fitness athletes. They’re not they’re not just the top 1% that the top of the top. But for some reason, because they have a body and we have a body, we think, okay, yeah, I can be like them, I’m just gonna follow their program doesn’t work like that. It took 20 years of hard work, the right choices, sacrifice 20 plus years and a lot of cases for these people to do what they’re able to do to run, how they’re able to run to lift what they’re able to lift, to look how they look. 20 years of hard work the right choices and sacrifice. But they’re publishing their workouts for a minimal fee. And you can just follow their workouts and you’ll be solid. How does that make any sense? This gives you threw me on to Jeff Bezos, his yacht, and they’re like, Alright, dude, we got bills to pay. And just so you know, the gas was $250,000 Can you please go ahead and give me that? That cash for the bill? Nope. I can’t jump into Jeff Bezos his life and start managing it. You can’t jump into these people’s workouts and start seeing their results. You have to you have to rewind two decades at a minimum to get there. So the worst thing that ever happened to the fitness industry, and this is what it looks like for our athletes, there’s your true potential. And here we go, we got the squirrel because the squirrel sees something and runs off. So you start with that guy’s jack program a and then you’re like, you know what, that’s not working. I’m gonna go to he or she has a six pack program B. And then it’s like, well, that’s not working. Maybe I’ll do that two times a day program. I don’t actually have time for program see. I see that all over the internet. I think it’s hilarious. And here’s the am and a pm workout. You know how many people have time for an am and a pm workout? Like real people with jobs and families like if you’re fitting it in, congratulations, that’s awesome. Like Good for you. But you know how many people can’t realistically fit that in and when they do their life falls apart? Because they’re no no longer able to manage their household. They’re no longer to get enough sleep to be able to recover from what they’re doing. Oh, and then you’re like, Oh no, maybe that program I tried I tried it the beginning work. That guys jack program a again. Let’s try it again. Most athletes get smart for a certain amount of time they start seeing a lot of results. 12 weeks of garage, gym athlete and then it comes the Navy SEAL program D That guy was a navy seal. Of course, he knows the best workout

on the planet. You know why? Because he learned how to blow stuff up and basic underwater demolition school, right? Navy SEALs know everything about fitness. It’s one of the schools they go through to become a Navy. Oh, no, it’s not. They’re trained warriors who know how to kill people. That’s actually what they’re experts in killing other human beings. Even secondary to swimming, holding their breath, being tough, experiencing cold killing other humans is their main job. They are warriors. If that offends anyone, I’m sorry. That’s what American soldiers do. That’s what Navy SEALs do. They’re warriors. They’re not fitness experts. Yes, they are mentally tough human beings. And maybe you would be just as mentally tough if you were tested how they’ve been tested? We won’t know. But they are no way. In no way anyone with military background has any sort of special fitness training.

You always be here. program hopping leads you nowhere, you’ll never reach your true potential when you’re constantly program hopping. So let’s get into the truth. How do we cut through all this crap? How do we do it a garage gym athlete. So let’s go over how we create the most effective hour in the fitness industry, and why you should never have FOMO on our tracks. Again, I’m really gonna go behind the scenes here on our programming. Because no one else is doing this. Like no one else is doing this. They spend more time on marketing, carrying a camera around showing you their day to day life, you know them taking a crap in the bathroom and like, what they ate for breakfast. And that’s what other other people are doing, we spend most of our time doing what I’m about to show you. That’s where we spend our time. So first, when we start programming, we apply the EEO 3d programming stack. And I’m going to go over each one of those. So first, we try and hit all these different areas when we’re training at a wave. So a wave for us is 30 days. And we want to make sure that our athletes are really well rounded. And so in order to be well rounded, we came up with a lot of different areas, we feel an athlete should train, again, based off of experience, iteration, scientific studies, over and over again, we’re constantly refining our approach. But this approach of these areas has really held steady. So strength we all know, strength is there’s a lot of different variations, every single one of these things I’m going to go over, I could splinter out to probably 15 different methods or things that we could talk about, but I don’t have that kind of time. So I’m just going to briefly go over each one. So strength, we all know that is getting stronger. Strength speed, this is the ability to move weight with speed. So dynamic efforts, you could think of power cleans, so you’re moving a more moderate load, quickly, strength speed, it builds power and builds explosiveness is in this is what makes you more athletic. speed, strength, very similar to strength speed, people often get them confused, speech strength, is moving a much lighter load faster. So think of like a wall ball shot, something where there’s a load, and you are able to move that, you know, very, very quickly. So against resistance, but it’s more about the speed and less about the load. But there’s still a resistance element because lastly there is speed and speed could just be throwing a punch. It could be running as fast as you possibly can. It’s sprint, so that is speed. Is that all know what we have muscle endurance. So muscle endurance, I think we’re all aware of being able to maximize our muscle contractions over and over and over again. Very important to have well being a well rounded athlete because a lot of our life like daily tasks are living this muscle endurance and oxidative pathway, which we’ll talk about in a second. strength endurance if you go back to strength speed, very similar. So muscle endurance think if we were to be doing lunges, you know, seven minutes of walking lunges, something like we reprogram that’s muscle endurance, strength endurance goes back to more moderate load for repetitions. So we’re talking about 15 back squats with load. You know the things that really suck but strength endurance Very, very different than muscle endurance but also very important power endurance. So think of kettlebell snatches something where you have to be powerful, but not just for one or two repetitions for time, even 60 seconds, two minutes, three minutes of being able to sustain power. This is where a lot of grit is built in athletes, aerobic endurance, we’re all aware of what aerobic endurance is, we actually have this listed technically three times in different ways, and all the things I’m about to cover, so Robic endurance being able to run or move your body for long periods of time. Now we’re gonna go get into the energy systems, so gain a lactic, anaerobic without oxygen, just meaning short, powerful burst, these can be 10 to 15. Second, Sprint’s or just lifting weight, you know, gain, the A lactic is very much resistance training, if you’re to do back squat, that’s technically where you’re at, or for you to be doing a short sprint, pain glycolytic everyone’s familiar with this is about, you know, a minute and a half, two minutes, three minutes of an all out awful effort. Very painful conditioning, but it, it trains a very necessary pathway that’s needed, especially in like life or death situations.

sustain going back, this is almost the same as aerobic endurance. But the reason we have it listed a second time is because we normally like to make those a little bit different, because one way to, to hit aerobic endurance is just what you see us do a lot of times zone two, let’s go build that base of aerobic endurance. And so when I’m talking about aerobic endurance, that’s a lot of what we mean base building aerobic endurance. Now when we jump down to sustain, we’re thinking training. We’re thinking of training. And so we’re talking about 30 seconds on 30 seconds off all of these different types of things. Mixed modal aerobic, so again, you’re gonna see aerobic, but now we’re doing work in an aerobic zone. So we’re doing work in anaerobic zone. So this is mixed modal, meaning different modalities. So mixed modal, when we say mixed modal work, people are starting to think of Matt cons and CrossFit, right? And that’s okay. But this is why also, we get a little irritated if we’re ever compared to CrossFit. Because look how many we’re into where we’re even mentioning things that look like CrossFit, mixed modal capacity. So we’re talking about mixed modal or aerobic. Then there’s mixed modal, anaerobic, so mixed modal aerobic would be like grunt work for like, 40 minutes, 30 minutes mix, modal, anaerobic is where we have different modalities, when I say different modalities, you know, say there’s a barbell, a barbell involved, there’s a double under involved, you know, there’s a pull up involved, like, and you’re doing those. And we typically program with equal work to rest ratios, things like that, because we’re in the aerobic zone. And then it gets to mix modal, anaerobic, this is where we’re developing power, but in the same mixed modality, so those mixed movements, but we’re in the anaerobic zone. And every 30 days, our athletes see these modes. So this is not spread out over a year, it’s not spread out over the 12 weeks. This is spread out over every 30 day wave that we complete in our programming. And we do this for multiple reasons we found that’s about the minimum, that we are the maximum that you can spread these out, because if you do spread them out over a year, you’re going to start to lose in another area. And originally, when I was first developing the method, we kind of tried to like, Okay, well, we’ll just hit all these areas over a year. But by the time you’re, you see muscle endurance in February, and you don’t see a lot of it again, until you know, December, it’s almost completely gone. So if you’re hitting all of these areas, every 30 days, we’re slowly increasing each one. And that’s what we want for athletes. It’s a slightly slower road, than if you were to just focus all out on one of these things. But the only people who should focus all out on a single area, it would be a professional athlete, or it is required for your job. If you’re not in that camp, we really think that you should be doing all of these areas. But all of it, but if all we did was program these at random, the program would be lacking. Okay, so if you went back and maybe you’re just here to learn, and you want to write your own program, you’re like, Okay, I’m not sure how to write workouts for all these, but I’m going to take all these methods and he said every 30 days, so I’m going to start doing that. Okay. Yeah, yeah. Try it out. Because if all I did was that our programs would be lacking. They wouldn’t be very good. They’d be random, they wouldn’t be that much better than the random workout watt generators, glorified watt generators that we see out there. So to layer the stack, we have a major. So a major is where we devote a very specific amount of time to one particular area. And the major is the focus for a 12 week cycle. So every 12 weeks in each and every single track that we have a garage, gym athlete, we have a major. So we’re hitting these areas, but then we also have a major. And so the major is the focus. Because if you did just do all those things that might be decent, general physical preparedness to hit all those different areas in 30 days, but then we wouldn’t be moving any particular area forward. And so that’s why we have a major and we devote a very specific calculated amount of time to major. And the major can be one of these. So if it was in 12 weeks, we were like, Hey, we want on the hard to kill track this month, we want to emphasize strength. And we want to walk over that it’s like it’s just a strength. And that was our major, we’ll be focusing more on that. Or maybe it’s power endurance, this 12 weeks, something like that.

And then we also have a minor, where we devote a very specific amount of time to one particular area. In mathematically, it’s about half as much time as the major and generate generally complimentary to the major. And it could be a lot of different things. It could be strength and aerobic endurance, like strength as the major and aerobic endurance as the minor. But what we try to avoid, like those would still technically be complimentary, because they’re just not contradictory with how they can be programmed. So we don’t ever want to have a contradictory minor and major. So now you see how we’re getting structure. Okay, so we have, we have this, all these different areas that we’re making sure athletes hit every 30 days. But then over the 12 weeks, we’re not losing sight of us very specific major and minor and a dedicated amount of time to each one of those things on a weekly basis for 12 weeks. So now we’re gaining a lot of structure to the program, we’re making sure people are well balanced, they’re hitting enough time in the major and enough time in the minor to move forward where we want them to be full move forward. And but if all we did was program, the stack, and the major and the minor, the program would still be lacking. Again, if you’re a person here to learn, like, okay, 30 days hit these different areas. Let’s do a major, let’s do a minor, we’ll focus on one area a little bit less than another area, and we’ll hit all the rest of the areas, the program would still be lacking. So to layer, the stack, and the major and the minor we have body geometry, which I know a lot of our athletes are familiar with. This was implemented officially I think it’s been two years now, two years ago, body geometry we put into play because we’re constantly learning, refining, getting feedback making changes. We’re not stagnant coaches who heard something once at a strength seminar that we apply. We’re the ones teaching this to other coaches, so they can be better coaches, and we’re the ones using it on 1000s of athletes every single day. So do we want to be the best possible thing that we could ever put put out there? Absolutely. A lot of people are focused on having amazing YouTube videos, we’re focused on having amazing programming for our athletes. Somebody’s geometry, we interweave muscle contractions and movement patterns. We make sure there’s the right ratio of three different types of muscle contractions. So there’s concentric eccentric and isometric. If you listen to our recent webinar on tempo, we went over these things. We also have articles on if you want to read more about it. But there are three types of different muscle contractions and all three of them need to be trained. This almost does not happen by the way in the fitness industry unless they get lucky. Unless they get lucky. They do not train on purpose, different muscle contractions. And then if they’re doing this, I’m just blown away they’re doing both of them. I you know, I would applaud them. Next we make sure the athletes enough front frontal sagittal and transverse planes and women. So we’re hitting different muscle contractions in the right ratios. And then we’re focusing on different planes of movement because when you don’t focus on are you forget a plane of movement. This is where injury pops up. This is why someone can back squat 500 pounds and then hurt their back when they bend over in a weird, awkward way to pick up their kids toy. That’s how those things happen. They’re following an improper program. They weren’t focusing on the different planes of movement in the human body. That’s how those stupid injuries happen. Cuz you weren’t doing what you’re supposed to do.

Unknown Speaker 40:17
Alright.

Jerred Moon 40:18
But if all we did was program, the stack, and the major, and the minor, bounce out muscle contractions and planes of movement to reduce injury, the, the program would be effective. Okay, we would have a very effective program, if you if you wrote your own program right now, just following what I went over. And you were able to implement that you would have an effective program. But lacking in efficiency, it wouldn’t be an efficient program. Again, any idiot can work out for four hours a day and see results. Seriously, it’s not very hard. So you could take everything I just said, and write your own program and start with your two hour training sessions. Because you haven’t learned how to make it efficient, you will takes a couple years. Lastly, we take all of that and we break it into blocks for athletes, five blocks of training per day, one block equals 10 minutes. So we cram every bit of the effective effectiveness we’ve been going over, and then we make it efficient. That’s the last phase here. So when I’m programming, when our coaches are programming, we’re making sure all of these things are hit, that we have what we want, and then we have to start chunking it down into blocks. That’s why I said the major minor have very specific times allotted to them. There are block requirements for a major and a minor minor, you have to see this many blocks per week of a major you have to see this many blocks per week for a minor. Everything else can we be balanced out in those other areas that we mentioned. And now we’re down to five blocks per day, this makes for a one hour training session for our athletes. One hour training session, five blocks of 10 minutes is 15 minutes, we do have the we call it the ghost block, right the the invisible block. And that gives you your 10 minutes to change weights to check these Instagram people that to do all the things that you need to do in between your sets that you might be doing.

We make it efficient, is the most important last step because this is also what happens in the causes program hopping, you get into that person’s program who you thought was going to be awesome. And then you realize this training session is gonna take me two hours, it’s impossible for hours to do that. Because you should either be time capping yourself at the blocks, or fitting it into the blocks. Those are the only two options. So you should never train more than an hour. That’s Yeah, it’s possible because sometimes we might give you more work that you’re not ready for yet. And so you have to time cap yourself, oh, the only time people go over an hour for us is they’re not time capping themselves. And what happens if you stick to the blocks and the time caps, you learn how to move faster through the workout, you, you you realize what a focus to training session really is. And then you start to really see results you still you start to understand the blocks and how this training works and how it really can move you forward. And you don’t need to worry about any of this. Okay, I know I went over a lot. I went over a lot of stuff with the programming and and its complexity. Some of you don’t care. Some of you think that’s awesome that I went into all those things, the different areas that we hit. But to be honest, if you if you’re following the daily programming a garage mathlete, you don’t need to worry about what is behind it. Right? You don’t know how the sausage is made is not as important, right? But what you need to do is follow 110 minute block at a time, like a GPS in your car, realizing what’s been put into every single one of those blocks. Okay, that’s all you need to do. That’s why we’re here. And that’s why we charge money for a service. Because this is our craft. Yes, we podcasts, we have YouTube videos, we do those things, but it’s not our thing. It’s not the thing that we want to be so good at.

Unknown Speaker 44:39
We want to be good at this.

Jerred Moon 44:41
And we’re really good at it. So all you need to do is follow 110 minute block at a time and we will get you where you want to go. So for the upcoming cycles, I’m not going Over the track briefs like I normally do, because I just went over what our programming does. So I’m briefly going to say this is how easy it is to make a decision on which track you should be if you’re going to train with this garage gym athlete, we have hard to kill, we have shred strength into your three block no gear. The kettlebell and sandbag are versions of the hard to go track, we have a women’s health track, we have all of these things right now. All you need to do is know that each and every single one of our tracks follows the methodology that I just went over, we just have different focuses in the major in the minor. Hard to kill is going to be the most balanced. We that has the most balanced between all the other stuff in the major in the minor. All the other tracks like shred is going to be have way more emphasis on body composition, hypertrophy, things like that strength is going to have way more emphasis on power development on strength development. And your is gonna have way more oxidative or aerobic endurance, you’re gonna see a lot more in that but because we know how to build a better athlete, and we have really solid programming, you don’t have to worry about which track to be on only which goal you have. Going back to your potential. I really want to squash the FOMO that we have of tracks. Yes, you’re going to see the sample programming, maybe that will help you. But just really think only about you and yourself right now. Ask yourself in your head, what do you want? Do you realistically need to go to three block, because 30 minutes of training per day is the most realistic thing for you. And your life. I forgot who it was he posted in our Facebook group recently. He mentioned that he was going back he’s going from hard to kill to three block because he was about to do some really hard work for his PhD. And that was like the most self aware decision that I’ve ever seen publicly stated. It’s like I know what’s what my life is about to look like. So I’m going to go down to three block. And if you’re on the webinar, I just appreciated that so much because just think about that for a second. That’s not how the world works. The world is like, well, you better do all the damn work for the PhD and wake up at 3am to fit in that hard to kill track as well. That’s not the decisions people are making. But I’m saying those are the decisions that you need to make. You need to be realistic about what you want and what you can do. We’re here to support you with the best programming possible we have an option for almost everything. But you ultimately need to decide what you want. If you want to be strong right now go join the strength track. If you want to be faster in those distance races, 5k 10k, half marathon whatever go to the injured track. If you just like training and you want to be well balanced, stick with hard to kill. If you feel like you don’t want to touch a barbell or kettlebell for the next 12 weeks go no gear. These are the things that you need to think about. Our athletes are participating in the most well rounded, effective and efficient program On the Internet. And I’ll challenge anyone to that fact. toe to toe. let anybody know that hey Jerred Moon at garage mathlete thinks his programming is better than yours. let anybody know on the face of the planet. I’ll challenge them now show them why their program is not as good as ours. But the program is only effective if you do it. And that’s where killing comfort comes in. So I’m going to quickly go over what I want you to do and how to adopt this killing comfort mindset. Let’s talk about the path, the real path. How to adopt a killing comfort mindset. The simple not easy thing to do. This is my only challenge for you today. Just pick one thing that’s a little bit hard and do it every day without missing for 30 days. Oh man, Jenna came here for the killing comfort part. Like I thought we’re gonna get into all this like tips and strategies and secrets. There are no secrets to killing comfort. I have nothing for you. It’s hard. But what’s hard is different for every person.

So I don’t know what your hard thing should be. Maybe it’s 100 extra push ups per day. Maybe it’s doing the dishes every single night. Maybe it’s listening to an audio book, maybe it’s sticking to our training. Again, this is your potential. This is about what you are going to do to better your So pick one thing that’s a little bit hard and do it every day without missing for 30 days. No, we don’t program 30 days of workouts in a month. That doesn’t mean you can’t do an extra zone to run here and there, if you like, hey, next 30 days, I want to try and I want to try and have a perfect 30 days of training. So that means you follow our session or our sessions, and then maybe you just do a walk or a jog it zone to those other days for 10 to 15 minutes. So really, you just have some physical activity for 30 days, pick something that’s a little bit hard and do it every day without missing for 30 days. And when I talk about these things, I often go to the lowest common denominator where I’m talking about walks and whatnot. But I know we have a lot of amazing people here. So make your heart sing your heart thing. I don’t know what it is for you. But make it your own. It might be a really hard thing. But what it doesn’t need to be is the hard core thing. It doesn’t need to be the waking up at 3:41am. Okay. It doesn’t need to be the hardcore thing, a hard thing for us to as defined in the book, pushing forward against your own desire, plus daily over decades. That’s it. When I say do the hard things, I’m not saying do the meet yourself Saturday, every Saturday. I’m not saying train for two hours a day. And this is where some confusion has come from the book. People think killing comforters is hardcore. Like I’m not that book is not in the hardcore scene. I’m honestly saying if you need to walk everyday walk, if you need me to eat one cucumber a day do that. Your heart is different than my heart. And it’s different than my wife’s heart. Everyone has a different level of heart thing that they need to put in their life. And so you need to decide what that is. But you need to be super realistic and not try and take someone else’s. All right. Like, oh, this guy does this everyday. You know what, I’m going to do that everyday? Screw that. What’s your thing, what’s one area of your life you can improve right now, if you were to just do it every day for 30 days.

So putting it into a fitness example, maybe it is just doing push ups every day. And here’s your current threshold of hard things that you can do. Because if you can just do something, we call it a V eight. Okay, in the book, I’m gonna keep referring to the book, I wrote the book killing comfort, if you haven’t read it, go read it. If you think that I’m saying that, because that makes me money. The money I make from a book is so nominal, I would just give it away for free if the publishing company companies would allow. Just go get the book and read it. Get the audio book. Just read it. We talk about ABA. All right. So the ABA is just doing something to prove to yourself that you can do it. And I want you to do it for 30 days, the challenge for this webinar is 30 days, and the book I talked about doing it for 100 days. So that’s what I want you to do, maybe there’s just an extra set of push ups per day. And that’s going to compound you’re going to become more and more. And so you’re able to stick to that for a month or longer, your current threshold is going to turn into a new threshold. This is how it works. Guys, I’m not just talking about you getting better push ups. This is a principle it’s a guiding light, it’s something that you’re building in yourself. Killing comfort leads to other things. So you’re gonna bust through that current threshold, if you can just do something so stupidly simple. But you do without missing, you’re building a muscle of grit to where you become better. And now you’re doing a harder thing. Maybe it was push ups. Now it’s a full training session, they I can do those I can keep on you’re going to have a new threshold again, now we’re getting closer to your true potential. Maybe this takes several iterations of these 30 day efforts of doing the hard thing but you keep doing it and doing it you’re getting better and better each and every single time. Even if you fail or you slip or you get pushed back. You get back on the horse. You keep moving forward. That’s the only thing that needs to happen. dropped the all or nothing mentality. I say these things all the time. But if you’re late to work tomorrow, Do you honestly say Screw it. I’m not perfect. Never going to work again. I quit work because I was late. No, you show up again because you have to. That’s all I’m asking. Try it every day for 30 days. If you screw up, cool, start over, do it again. Just like if you were late to work, you’re just going to try again, you’re not going to forget and scrap the whole thing because you made a mistake. That’s not what you’re gonna do, you’re going to get back on the horse, and you’re gonna keep moving forward. So what happens after this, and you just keep compounding you keep doing these things over and over again, you’re doing the hard thing, every 30 days, you’re improving something, you’re getting better. Well, you become a better father, a better mother, a better parent, a better friend, a better business owner, better employee, that her sister better brother, better wife, better citizen, better husband. And yes, you will also become a better athlete. But if you know the true mission of my company, is to build better humans. I do that with the start of a push up. But my actual goal for you is to be a better father, a better mother, a better friend. That’s what I actually want for you. Sure, let’s get your fitness. Increase in the process. But let’s change your brain so much training, change your level of your ability to kill comfort so well, that getting better at anything becomes easy for you. And ultimately, you become the better human that me and my team want you to be per your own standard, not our standard. And you blow through your true potential by starting with something incredibly and stupid, simple. That’s what we’re killing comfort starts it does not start with hardcore. It starts with stupid, simple, repeated daily over decades.

Alright, ladies and gentlemen, that’s it for me today. So we’re gonna wrap this up. I do know that everyone wants to see the sample training, I will be sending it out in this week’s five line Friday. If you’re not signed up for that you can go to industry fitness comm sign up for the flight five line Friday, get on the newsletter, or you can go to that link right there. Rajim athlete comm slash 2020 download the sample training, try and make that decision for where you want to be remembering everything that I’ve said here today. So what questions might we have today? there any questions about anything at all? Let me know. I’ll stick around for a few minutes. Looking in the q&a section.

Looks like a lot of the questions were answered on the webinar.

So we’ll be good there. All right, everyone, thank you so much for see. Tim, let’s see. Question. Can you elaborate on the difference between hard to kill and shred? Yes. So hard to hard to kill is way more balanced. So when we’re talking about that major and the minor. The reason I didn’t give specific times on how much time is spent on the major and the minor is not because I’m trying to not fully reveal our method. The main reason is because it is a little bit different per track. And so hard to kill will have more equal parts major, minor and then balance. So there is a lot more balance, too hard to kill. shred will not follow that rule. shred will always have a major emphasis on really more body composition. And when I say body composition, that can mean a lot of different programming methodologies, but it typically means hypertrophy. So muscle growth, we’re focusing on what our muscles look like, what they feel like how they appear. That’s not to say that hard to kill won’t do those things. But from a programming principle standpoint, that’s what shred is focusing on and hard to kill is just hitting all those other areas that we covered in the most equally distributed fashion. So that is the main difference between hard to kill and shred. Alright, Tim, we can chat later.

All right, I’m gonna stick around. I do have a bunch of announcements, but I’m going to do those live in the Facebook group this week or next, because we have a lot of changes coming for garage gym athlete coaching specifically lot of big things going on there. And just I want to make sure people are squared away for fit week. And normally I would cover those things in a webinar. But I want to do something different today. And then hopefully you guys enjoyed it and learned something about our programming methodology or problems you can avoid in the process marked as as our influencers, really posting videos of themselves taking dumps.

Unknown Speaker 1:00:25
Probably,

Jerred Moon 1:00:26
I don’t actually follow a lot of influencers. I just know that they like to document every second of their life in a dump as a part of that.

All right, everyone, thank you so much for attending the webinar. That was the hour mark for us. Thank you for being our athlete if you’re not one of our athletes. Hopefully I convinced you otherwise. But I do appreciate everyone being able to attend spending an hour with us. If you have any questions at all. Don’t hesitate to reach out to me or the team. We are here for you guys. Thank you

Transcribed by https://otter.ai

The post Our Training Methodology & New Cycle Webinar appeared first on End of Three Fitness.

Episode 114 of The Garage Gym Athlete Podcast is up!

Visualizing Training Increases Performance

In this week’s episode we have Jerred, Joe, Kyle and Ashley! The coaches go over a study about visualization and how it can improve your training. The coaches break this one down and give you their ways on how to kill comfort! This week’s topic is about mobility. The team goes over their favorite mobility exercises and how they utilize them. This week’s Meet Yourself Saturday workout is Old MacDonald. It’s a spicy one that will challenge your grip! 

If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:

• Subscribe on any device HERE 

IN THIS 56-MINUTE EPISODE WE DISCUSS:

• Old MacDonald  
• Visualization
• Blue Angels   
• Mobility   
• Visualizing Training to Help Performance
• Tips For MYS
• Updates and Announcements
• And A LOT MORE!!

Diving Deeper 

If you want to go a little bit deeper on this episode, here are some links for you: 

Study of the Week 

• Ain’t Just Imagination! Effects of Motor Imagery Training on Strength and Power Performance of Athletes during Detraining

Garage Gym Athlete Workout of the Week 

Be sure to listen to this week’s episode:

• Visualizing Training Increases Performance

Related Resources at End of Three Fitness: 

• The Secrets of How Your Brain Can Strong-Arm Your Brawn
• A Ridiculously Awesome, yet brief, Guide to Mobility

— 

Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!

To becoming better!

Jerred

Transcript: 

Jerred Moon 0:02
Alright, ladies and gentlemen, welcome to the garage mathlete podcast here with the crew today Kyle Shrum, Ashley Hicks, Joe Courtney. How’s everyone doing?

Joe Courtney 0:13
Hello? Good. Just going, that’s how good we’re doing.

Jerred Moon 0:20
Yeah, well, let’s, let’s get straight into the science here, I won’t beat around the bush, I actually really liked their title, I give the scientific community a hard time, at times for their lack of creativity. They’re just like, yeah, reverse Plank with the blah, blah, like just all this normally what the conclusion is, is what the title Yeah. And there’s kicks off with ain’t just imagination, exclamation effects of motor imagery, training on strength and power performance of athletes during the training was done in 2021. Very cool study. If you’ve read killing comfort, I put similar studies in that in the book that kind of talk about what we’re going to be talking about today. And it’s how you can use your brain, how your brain alone, you know, and how that can equate to actual muscular and power increases. And so I think it’s really cool to go over this stuff. And the first study I came across with this type of thing was a long time ago, and it had to do with, like training like the finger muscles. And so it was kind of like, that’s really cool. But your fingers got stronger, I don’t know what you want me to take away from that this one much different. So there are 30 male basketball players that participated in this study. And all of the subjects had at least six years of high level basketball experience, and at least five years of resistance training experience. So that’s good, we had a pretty well season for the most part group of athletes. And they ultimately, they ended up doing six weeks worth of motor imagery training. So they would visualize themselves going, you know, kind of doing the the workout. And there were two different motor imagery groups. So they’re the groups that were, I’m just gonna call it pretending or visualizing, visualizing lifting heavy, and the other one visualizing lifting fast without getting into further detail. So more power output, which we talked about, I think on a recent podcast, and Brees podcast, one that’s more strength based, and then they kind of had the control group. And they didn’t really do anything. And to get into all of it, there was like a three week familiarization period before the six weeks of this motor imagery training. And they would do that. They did that for six weeks. Yeah, blah, blah. And they were doing sprint training. That was my other point, that so they were it wasn’t like there was no exercise. But they were definitely in a D training period, because they were doing only sprint training, they would do three sessions and motor imagery training per week. And I already talked about the groups, and overall at what you would expect to happen, or maybe not, depending on how you how powerfully the brain, how powerful you think the brain is. The motor imagery group outperformed the control group, and the one that wanted to get stronger, got stronger, the one who had more favorable strength outcomes, the one who wanted to get faster, more power, they had better power based outcomes. And the control group actually was D trained to some degree. And so the ultimate takeaway from the actual study, I’m just gonna read that very last line conclusion says during periods of forced D training, mental imagery practice seems to be a viable tool to maintain and increase physical performance capacity among professional athletes. So this is really cool. I have a lot of details I pulled out of this. That’s why it’s kind of hard for me to go through my notes, because if I, like went through everything that I actually typed out, we would be here for about 1520 more minutes. So I was picking out the parts that I liked, big overview here, of people just doing mental imagery, visualization training, not really exercising. The test was done on a Smith machine. Which I get it like, I know, we pick on people for these things at times, but it’s science, right? Like that’s such a

Joe Courtney 4:44
rather than single knee extensions,

Jerred Moon 4:46
a Smith machine can only go one direction, right and so that’s why they do it because if you had like a freeway benchpress there could be a factor of a person not not going straight up for like they didn’t have they had poor form or something like that. So I’m not going to get too into those kinds of things. But what did all of you think about this? The result? I want to actually ask you guys? Did, were you surprised at the results of this study? And what other things did you find interesting?

Joe Courtney 5:13
Or was that mind blowing more so on the strength side? I think and that’s this because you didn’t think the normal, you would have to actually work on muscle to get stronger. But the power side, I, as I was reading more and thinking more about it, I think it kind of makes sense. Because a lot of times power exercises require a lot of coordination and coordination is coming from your mind a lot in mind, mind muscle connection, and just visualizing yourself doing it by actually helps you to think of the sequence that you have to do to be explosive, to fully extend to do things in the right chain of events and sequence so that yes, you can be more powerful. So I think the power part really makes sense. And it also had the largest improvement, like way more improved than strength, strength was like, a minimal one, but it was pretty mind blowing that it did at all. Power, though. Yeah. 100% I think it’s, it could be something that people should or could use more often. Than you want me to keep going or just

Jerred Moon 6:17
Well, yeah, I mean, Kyle, and Ashley, how did you get? Did you? Were you surprised by the results of the study overall, without getting into all your takeaways and points?

Kyle Shrum 6:26
I mean, we we talked about how powerful the, the mindset is, when it comes to training all the time. So I wasn’t, I wasn’t super shot, but kind of like, kind of like, Joe, you know, I didn’t expect such a good such a, it wasn’t like they, they added a whole whole lot of strength, you know, to their, to their maxes or anything, but they did improve. And so just improving, simply through thinking through the motion. I think that’s really, really powerful stuff.

Unknown Speaker 6:55
Yeah, I wasn’t shocked by the results at all. I think you can do a lot with your mind. And I’ll go over it a little bit more on my takeaways, but

Unknown Speaker 7:04
yeah, I, I wasn’t shocked at all, but I was glad we were covering something like this.

Jerred Moon 7:10
Cool. I, Joe, what else? Yeah.

Joe Courtney 7:13
Yeah. So I think I’m starting to realize that my favorite studies are the ones where they’re taking teams like sports teams, people that are already organized in athletics together, and just being like, hey, coach, can I just borrow your athletes and give them a trading protocol, and athletes are just gonna follow it, they’re gonna follow it better, and the fact that they’re going to be experienced, they’re already on a training regimen. So I think just seeing that in these studies, too, there’s some of the better ones out there. This is just kind of like on a side note, outside of the study, but Well, I

Jerred Moon 7:45
mean, the coach to agree that hey, we’re gonna we want your players to not work out for six weeks.

Joe Courtney 7:50
Yeah. Like that’s, and it’s quite an ask. There was an other ones I know, we did one on rowing, that did something with strength on rowers instead of like conditioning. And yeah, I guess they just trust trusted enough for offseason training, they think they can make it up. Yeah. Yeah, the main one that I just wanted to highlight, which already did was on power, and that is just visualizing for power could be a mixture of coordination. And this kind of goes right into my killing comfort thing. And that is like, you know, we have fit, we coming up. And we have power metrics there. And I know plate jumps is something that so many people struggle with, because it’s such an awkward movement, and you’re trying to be good, you need to be really explosive. But you also need to be somewhat coordinated to be explosive, and then talk and all that. So my killing comfort thing would be you know, the night before, anything powerful that you’re doing explosive than to do your own little 10 minute visualization of doing it. But not much else to say, so I’ll pass it on to Kyle.

Kyle Shrum 8:56
Yeah, like I said, I thought it was really interesting that they improve performance, just straight through visualization. Like if I, if I read this correctly, they’re not going through the movement at all. But it’s not like they’re doing it on air. It’s not like an air squat that they’re doing or, you know, they’re not laying down on the bench and pushing their arms out with no way during it. Like they’re literally just visualizing themselves doing that. They’re not moving at all. They’re standing still just visualizing it in their mind. And so I think that’s really, really cool. what not, I tend to use visualization the most like in between sets, just during my training. Like, especially if something felt off. Or for some reason I was kind of wonky on like, Oh, my back squats or something like that, like I had a little bit of trouble standing it back up properly or something, just a little tweak that needs to be done. Like I’m just doing my rest time in between sets. I’ll just think about you know, the right way to do it. But it really made me think about the free solo movie. You guys ever seen that free solo? It’s unbelievable. But it’s a it’s about this guy for it. So free Solo is just it’s rock climbing with no ropes, and nothing holding you to it. Yeah, literally just you got a bag of chalk around your waist. And that’s it. And so, but it’s about this guy, Alex Honnold who, free solos this? I forgot, what’s it called?

Jerred Moon 10:20
What’s the place called El Capitan?

Kyle Shrum 10:22
Yeah. So anyway, fascinating movie, just unbelievable. But one of the things that he does, obviously, he’s doing training runs up through there, just trying to get really, really familiar with the route. And he has ropes for that, and all that kind of stuff. But then he just goes and he just doesn’t know ropes. He just gets up one morning and just goes, but you see, during the film, where he’s like, in his van, like his, his camper van that he has, where he’s taking so many notes on all the training runs that he’s done. And he’s sitting there thinking about how he’s going to turn his hands and how he’s going to turn his feet and just, there’s exactly this amount of space between this hole and this hole and I had to move to this place and you just see him sitting there in his van just visualizing this whole route of this mountain. And and so that just kind of made me think of that of just how how, how powerful visualization really is. And you know, this guy goes up there and just he climbs this freakin mountain that a lot of people can’t come with ropes and he just climbs it. Just just him. Just him and gravity and really stressful watching it but it just a really cool concept about how powerful visualization is.

Jerred Moon 11:33
That is an awesome movie. And that was like probably one of my biggest takeaways when I saw the movie too was like how dedicated that guy was in this

Ashley Hicks 0:06
So I can’t attest to the Thunderbirds because I don’t really know. But the Blue Angels, when they go through their, their flight plan or their show, they afterwards debrief with no tapes, they don’t look at anything, they just close their eyes, and they go through what they’ve done by flying. And they talk it through and they’ve got like, their lead guy that helps them. But then they also have to, like visualize it. And then if they were just like a millimeter off or something like that, they’re like, you know, they have to, basically, I forget what the word is that they use, but they basically like have to say, you know, sorry, I was a millimeter off this time, I won’t do that. And it just helps them get better. And they’re just doing it all through their mind and all this visualization. So the mind is powerful. And if you don’t think it is, it can definitely, I mean, I’ve heard of people talk about like, I, if I feel like I’m getting sick, I tell myself, I’m not getting sick, stuff like that, like, I’ve heard some crazy things of people doing just with could be visualization or just training your mind to do different things. My calling comfort for this one is practice visualization for things that you might want to get better at that is not just training, stuff that maybe I don’t know, that you’re trying to work on, maybe for a job or something like that. But anything that you wanted to tackle that you think that you want to get better at potentially, you know, use this technique, and maybe even for what I loved that they did was they visualized it all the way through. So they didn’t just start with a lift, right? They visualize themselves walking up to the rack, on racking it, then squatting and then all the way through to racking it back up. Right. So I think that has something to do with it too. Like don’t skip steps. Visualize the whole process of whatever it is that you’re trying to do.

Joe Courtney 2:07
So just two things on yours. This team has actually done. I think I think I saw that this team’s actually done visualization before, but with free throws, so they specifically just did it for three free throws and other basketball teams have done that as well. So I guess they already had some practice individualization and then the second one, you know who else did visualization? Cool Runnings, bobsled team.

Unknown Speaker 2:29
All right. Sorry, I

Jerred Moon 2:32
own Ashley had some some awesome examples. And Joe, just bringing the average down with that one. If I don’t know which one is it?

Joe Courtney 2:42
That’s great reference. Go ahead

Kyle Shrum 2:44
and come in and take his jab at me.

Jerred Moon 2:47
How does Cool Runnings make it into our conversations? as often as it even does?

Kyle Shrum 2:52
Go? I’m gonna go watch the movie today. That way, Joe can never mentioned it again.

Jerred Moon 2:56
No. Yeah. As soon as you watch that movie, I’ll ship you your shirt. Yeah. All right, that was a have some deep inside jokes there. But um, yeah, so to Ashley’s point, I actually put this in the book. I do think that anytime we’re doing physical, something physical visualization is huge. I feel like it’s a little bit harder if you do a lot of your work on your computer, like what you’re going to visualize. But I know in pilot training, you know, that’s probably where I got introduced to visualization the most and they didn’t really call it visualization necessarily, but it just we call it chair flying, right where you and I thought it was so funny when we started with Okay, we’re in the most advanced pilot training on the planet Earth. Here’s your poster board. You know, your your roll up poster to put on the wall. You like

Ashley Hicks 3:44
put it in your office? Yeah, just drawers out. Yeah. Yeah, I’m

Jerred Moon 3:47
like, Okay, this is this is it, guys, this is the best the government has to offer. I mean, not all jokes aside, they did have multimillion dollar simulators. And like everything else available, but that’s kind of where you start is just basic visualization. Even at there used to be called initial flight screening. I think it’s initial flight training or something like that, because it can’t be screened anymore. But the you go, and then they have these, like, they’re just fake cockpits, like made out of wood. And I thought that was funny, too. When I showed up there, I was, like, what we’re just gonna sit in this pretend to hit buttons. But after you do it, you realize how helpful it is, you know, you’re like, wow, I basically, I knew everything I needed to do this entire sortie because I’d already practiced it in my in my brain. And so these things are really powerful. I think that’s what got me sold. Not necessarily on the power of the mind, but visualization in particular. It’s just it can help so much until you’ve done something I feel like kind of walks you through how powerful it can be. You know, maybe people will be a little bit more resistant. I think this group here we have is very kind of open to these things. But I know a lot of people are resistant. I know I was kind of resistant to you know what That would seem more woowoo. But now I’m probably way more that direction than than I am resistant to any of it. So other things that I pulled out from this study, let’s see, overall, the author’s thought that motor motor imagery would enhance the performance compared to control condition. But they weren’t quite sure how this would work. And I think the interesting takeaway is they were kind of kind of trying to trying to come to conclusions on strength, first power, and like, what exactly would happen, but if you actually look at the data, like, without getting into the numbers, the strength people improve strength and the power people improve power, like they improved, what they focus on? Yeah. And so I, my, my thinking is, like, what if you just did all of it? You know, what if you’re like, Okay, here’s a dynamic day, I’m gonna visualize that, here’s a strength day, I’m gonna visualize that would the results be that much significantly? Higher? You know, I think that that would, that would go a long way. I’m trying to see if there’s anything else I want to pull out that you guys didn’t hit on.

Joe Courtney 6:13
I thought of that. I wonder if, like, if you’re injured, if this is something that you would do in in replacing of something that you can’t do, just so that you don’t lose what you’ve had as much if this, this would be a good practice for you as well.

Jerred Moon 6:26
And that’s kind of what they’re saying, like when you go into these time periods. Like if you have an injury that’s actually prevented, like, I didn’t do this, and I should have when I my back was hurt and I wasn’t squatting, I should have just been sitting there every day, visualizing heavy back squats the entire time. And I think that would have been helpful. But here’s the big thing that I want to take away. And I don’t know if any of you looked into it. But I was trying to get, like, how much time are we talking? How long are these visualization sessions. And I think it was reported in seconds. You know, I think that that’s what the the outcome here was, for some reason, it wasn’t like, you would think that this is like everyone would want to know this, but it was hard to pull out. And I think it was reported in seconds. And it was anywhere basically from 400 to 500 seconds. visualization. So we’re talking about six to nine minutes, something around there. Like, that’s how long these people were doing it. Because these are also things I look at is like, okay, we’re proving through science is proving over and over again, how helpful these visualization exercises are in basically every area of our life. But if it’s a new habit I need to pick up, I actually have to ask myself, do I have the time for it? Is this a new thing I can actually do. And if they’re like, yeah, these people spent three hours a day visualizing, and they got a little bit stronger. But we’re talking about six minutes on the low end, like eight minutes on the high end. If I’m looking at this correctly, someone else pulls up the study. And I’ve for some reason have read this wrong, but it has like a little s in parentheses. So I think that that means seconds. But they didn’t get into it any further. That’s the only reference of time that I could find. And so anyway, if that’s how long it is, that’s something we could all pick up, we could add to our warm up, right, we could, we could add to the our morning routine, whatever it is that we need to visualize, it doesn’t take a lot of time. And if you think about that, it takes you an hour to work out, you know, it takes you a long time to actually put in heavy sets. But if you add these five or six minutes of just visualizing those sets on top of actually doing the work, these your results are going to compound. And I do think 100% if you can’t train, it’s a day off, whatever. And you got time, I would say go do it. So that that’s kind of my feeling comfort too similar to what we’ve all said, is make this a practice, like go do it. Because the I actually put this in the book as well as like, I there’s no one I can’t really talk to anybody and say hey, do you believe the mind is a powerful thing? Everyone’s a big Of course. Yeah, it is. Yeah, that’s amazing. Like, okay, what is your daily mental training practice? If you believe the mind is so powerful? What are you doing every day to kind of harness this power? And that’s where we all get lost, right? A lot of people are like, well, I don’t actually doing I believe it is, but I don’t really do anything to make myself better at it. And so that’s where we could kill comfort. And if an entire chapter of the book dedicated to this is like, Okay, if you believe this to be true. And now we have all these studies saying it’s true. Why don’t you spend an extra five minutes per day trying to make yourself a little bit better with a visualization practice, and it doesn’t have to be just in the strength training world. Ashley’s talking about Scott’s doing Scott doing affirmations in the morning like this is very similar to things that I do in my morning routine. Like you can do these things in different areas of your life. You know, you can visualize being a better parent. That’s something you can actually visualize, you can visualize being a better spouse. You can visualize getting a better back squat but I If you’re I feel like visualization and all of our other areas of life are probably way more important than fitness because I do feel like at the end of the day, if you’re putting in the work with fitness, you’re gonna see some results, if you want to really, like compound those results, okay, let’s put in the work and let’s do visualization in the fitness world. But if we’re lacking in other areas of our life, let’s throw some visualization, five minutes of visualization there to make that area of our life better, and it’s going to be better. So that’s my, my killing comfort is, is use the power of the brain and then harness it and make your life better in doing so.

Joe Courtney 10:34
Starting habits to

Jerred Moon 10:37
what would you say? Sorry,

Joe Courtney 10:38
starting habits, like if you want to go to the gym, like if somebody hasn’t isn’t going to the gym, maybe just start visualizing it first, at least, like walk yourself to the gym. Visualize yourself doing something. I mean, it might sound silly, but yeah, until you actually do it. Yeah. If somebody really needs to start like, you know, we’ve always said, build the habit with with working out any way you could just go to the gym, do nothing and leave just because you’re building the habit of going so visualize that as well.

Jerred Moon 11:05
Yeah, cuz it’s always those little tiny things that make people not take action. And I’ll say myself as well, it’s not people out there listening, like I’m perfect. It’s these these little things of like, the, you know, the the garages is messed up, or it’s not organized. And we have to deal with all that first, before I go out and train or like, what clothes Am I gonna wear? It’s all these small decisions, like when you’re waking up at like, 5am. And you’re like, I don’t know, what the what am I going to do. But if you visualize or at least plan for these things, you’re going to have your brains already rehearsed it and knows what’s about to happen. And that what I found to be true, is it reduces a lot of that resistance that you face when you are trying to develop new habits or do something because your brain has already. There’s no real energy expenditure for the brain when it comes up to this problem. Because your brains thinking, Okay, we’ve already done, we already know what to do here. So we’re just going to work around it and get over it. So yeah, I think that’s, that’s great. All right, getting into the topic for the day, Joe, what are we discussing?

Joe Courtney 12:11
Yeah, just wanted everybody to talk about some of their favorite mobility exercises. I know, there’s everybody kind of, or at least most people will have ones that they need specifically for what, whatever your body needs. And I know I have two or three that I kind of incorporate regularly because I know what by binding is and what my deficiencies are and things that that might hurt here and there. So I just wanted to go over, you know, what some one of the some of the exercises that we do and why we specifically might do them.

Jerred Moon 12:40
I go first. I call it

Ashley Hicks 12:42
Whoa.

Jerred Moon 12:44
Well, Joe already called last before we started because he is the mobility guy around here. So my, my top three are my my, my three. So if we added a question to the garage mathlete podcast, you can only do three mobility exercises for the rest of your life. What would they be? This would be my my answer. So it’s the saddle, which is where you’re kind of sitting on your ankles. That makes sense.

Ashley Hicks 13:11
On your ankles.

Jerred Moon 13:12
Yeah, like your knees bent, sitting real quick, I would totally demonstrate it. Camera would allow, okay. And you can either go back to like your hands, or you can go back to your elbows or you can lay all the way down. And when I first started doing it, it was hands and then eventually it was elbows, and now it’s fully laying down, I could lay down in that position, my knees bent for like 10 minutes. And it’s been a long time to get to that spot. So saddles the first one, I feel like it opens up hip flexors and your quads to a level that you never thought possible. Seated forward fold the same way. For me, I used to get in the seated forward fold position, which is just legs out in front of you and you’re bending over, you can touch your toes or your knees wherever, wherever you’re allowed to your body allows to touch depends on how flexible you are. So that one, when I did that one. Several years ago, ROM WOD had like it, it programmed for like 10 minutes, it was like, like, okay, we’re gonna do the seated Forward Fold. And then he normally tells you the time and I was like for 10 minutes and I was like 10 minutes. And it was so painful. I get hurt the entire time. And it was like hurting my back like it was hurting and my hamstrings like everywhere. And so that’s when I was like I’m gonna do this a lot more. And so I kind of do these, these stretches just in the morning, like as a part of my morning routine is when I get them done. It’s not like a mobility session I’m not being guided through an app or anything like that. It just I do these three basically every morning so seated forward fold, holding out for long periods of time. Again, for me it was I could barely been forward think I was touching my knees to being able to touch like reach my shins. And now I can hold like the bottom of my feet. I can’t lay my face on my knees yet. Like they we have a gym illustration in garage, a mathlete app, I’m not at that level. But maybe maybe by next year, I’ll be at just being able to take a nap on my knees in the seat of fourfold. And then the last one is the pigeon pose, which I don’t even know how to describe. If you don’t know what it is,

Joe Courtney 15:18
but one leg straight back, and the other one is bent kind of 90s degrees across from you foot pointing to the opposite side. It’s kind of what it is.

Jerred Moon 15:27
Well, he said, and it really helps, really helps with your glutes and lower back like a lot if those areas are getting tight. And the reason I like those three is because I feel like it covers some massive lower body muscle groups, we’re talking lower back, we’re talking glutes, we’re talking quads, we’re talking hamstrings. And that’s where you’re going to get a lot of your problem areas. I mean, upper body stuff, I don’t do a lot of upper body mobility, I don’t really even know what that is. Like I do some things. But for me, movement is always better, like crossover symmetry, things like that is always helped so much more with like shoulder problems or upper back issues, more so than like, trying to stretch out my shoulders or something like that, for some reason that doesn’t mobility doesn’t seem to be as helpful there for me. And so I like if I if I’m not doing these, at least these three, though, I’ll start to get really tight, hamstrings, but everything else, and I got to not have that happen, because that’s where I’ll start to get injured. So yeah, those are my three favorites, and why I like them. Kyle,

Kyle Shrum 16:38
also want to point out with the pigeon pose, we’re helping you with your visualization. So if you can try to visualize what it was that Joe was talking about, then there you go. There’s time everything here computer,

Ashley Hicks 16:51
gracious.

Kyle Shrum 16:53
So the ones that I’m going to say, are ones that I incorporate pretty much every day with my warm ups. Because it kind of like kind of like Jared said, it’s mostly lower body stuff, just with the track that we’ve been on for the last year, it’s squatting and running. So I need a lot of help on the lower body. But I do have one that’s upper body. So we’ll do that one, too. So the first one is been a good morning, I don’t know if you guys consider that a mobility movement, but I do yeah, helps me out a whole lot. Actually, I just I really like using bands for mobility. They’re just, they’re great. I mean, it’s resistance. So some people might be like, well, it’s technically training and like Well, whatever. But being a good morning, firing up the lower back firing up the glutes, the quads as well. And just kind of getting that good stretching, and trying to stay trying to stay in good position with that as well. Not just because it can be, especially with a good morning, it can be really easy to just kind of round over. And then try to work your way back up. But just kind of helping me stay in that good position that I need to be in for squats. Also monster walks. So I do lateral and forward. So you just put a band around your knees and you go, you can just sidestep, laterally, bring your feet back together. And so that’s the lateral master walking forward master walk is just walking forward, just moving one step at a time walking forward keeping tension in the band. And so that keeps tension in your legs the entire time. And so all of that right there just kind of warms me up for whether I’m running, whether I’m we’ve got conditioning that day, and we’re doing running, or whether we’re doing Lower, lower body resistance, like doing all the squatting and dead lifting and all the other things that we do. So no matter what I’m firing all of that stuff up in the warm up. So those two, I guess technically the monster walks or two by themselves. So the band a good morning and then the monster walks the lateral and the forward monster walks. And then also the dead hang, I do dead hangs from time to time. Just literally just grabbing the pull up bar and just hanging there for typically that’s about 30 seconds at a time, do a few sets of that just making sure that everything’s nice and stretched out and that’s and I can you can also warm up for pull ups doing that just kind of start the pull up, not go all the way up with the pull up motion but just kind of start that initial movement with your lats just getting those nice and warmed up nice and fired up as well. So the bandwagon morning, the monster banded monster walks and the dead hang. Those are the ones that I would say also caveat, not necessarily my favorite mobility movements. I don’t know that I have favorite mobility limits, because mobility can be kind of tough. It can be it can be hard, especially like getting in the mindset of warming up and I know a lot of people don’t like to warm up and things like that. But these are things that that you need to do. And so I wouldn’t say they’re my favorite movements, but they’re ones that I do all the time because I know that I need to, I know that I need to do.

Jerred Moon 20:09
And monster walks are no joke, they can get pretty painful pretty fast. I’ve actually had the idea of doing a mile of monster walks for me until Saturday. But I don’t actually know what would happen to the human body. I would have to like test it a few times first, because that would be painful, right? Like, it normally starts to burn after like, 30 steps. Yep. is we’re talking about a mile.

Joe Courtney 20:35
You might start with a quarter mile. I’m gonna say that would be up there with the quarter mile lunches, so you might need to do a quarter mile. Yeah,

Ashley Hicks 20:42
come come down.

Jerred Moon 20:44
I might try it. Okay.

Kyle Shrum 20:50
Yeah, that would be tough. Um, okay. Go ahead and try that. And let us know that

Jerred Moon 20:56
you helped me test it. We got at least two. All right, already do them. Yeah, Marco. Marco, how can we make this worse, we’re gonna bring it down to a quarter mile. And I said a mile mark is going to try and bring it up. So it’ll probably be right.

Kyle Shrum 21:15
in there, we’re also we’re also going to drag a tire, we’re just going to wrap a rope around a tire and around our waist, and we’re dragging a tire while we’re muster walking. I’m gonna go with Ashley

Ashley Hicks 21:26
Jones going last. So by default,

Kyle Shrum 21:30
okay, what I did well, I didn’t actually pick you, Ashley, like, okay, I didn’t actually pick you, you can go. Thanks, by default,

Ashley Hicks 21:38
for me too. Um, so these are just the ones that I go through daily. Like I said, it’s not that I don’t like mobility. I do like mobility like doing Thursday’s first day, I do a longer mobility or I do like a yoga session. That’s not like a power yoga but like actual flow, which just means like, you’re maybe holding some poses a little bit longer. But so for my I have a lower body routine and an upper body routine, I’m going to try to give as much detail on what it looks like as possible. So I have a hip opening stretch that basically do how you have one leg, one knee on the ground and one knee up kind of for like kettlebell bottoms up when that we do. And then I have opposite arm from with a leg is up, up. So I’m also stretching this out, and I lean forward, and I hold that for anywhere from 30 seconds to 660 seconds. And then with that same leg, so I go one leg at a time. So let’s say my left leg was up. So I’m going to keep going on my left leg, I then skip that thing like up and I put my hands down on the ground next to it, which really works like your hamstring. Sometimes I can even feel it like roll if it’s super tight. Yeah, it’s it’s kind of a weird feeling. But it’s like if you sit there long enough, and you kind of relax and you breathe through it, and you get deeper into that stretch. Again, like what you were talking about Jared, I was on my hands first. And then I worked my way down to where my knees again, want me to make sure your knees out, you don’t never want your knees coming in. I was able to get down on my forearms. And now I even twist a little bit with it to try to open it up even more. And then I straighten the leg out I have the toes pointed up. And then I lean forward and get a calf hammy stretch that way. Again, you can start with your hands on the ground. Or you can actually grab opposite arm opposite leg and even twist a little bit and get deeper in the stretch. Then I go to pigeon. And I take actually 60 to 90 seconds in pigeon. And I start up actually first and work on that glute more. And then I work my way down and get all the way down to work with the entire whole like their switch legs. That’s my lower body routine. And then sometimes I’ll add like a seated forward fold like Jared was talking about. And then I’ll add a quad stretch, whether that be like I put my leg back and I lean back or I like to do where I put my knee on a AB mat and put my leg up against a wall. And that one really gets for my upper body. I do like arms across, I do a tricep behind the head, my pool, my elbow for some tricep stuff. And then I do some banded arm stretches where I’ll have a band hanging from my rack. And I actually sit down in the bottom of the squat and have just kind of worked my shoulders a little bit and I’ll turn around and actually pull it from behind and walk forward. Put some resistance in hold. And then Charlie Child’s Pose is my favorite to work kind of like some shoulders, you’re in a child’s pose and then instead of being just in the middle, you walk your hands. So if I’m going to have my left arm over here, I walk my right arm over and kind of Stretch out this whole side and then go over and do it on the other side too. So those are my mobility stretches, Joseph, give us goes.

Joe Courtney 25:09
So I’ve had a lot of bad mobility for a very long time, and it’s just progressively gotten better. That’s how I’ve gotten to know mobility because I’ve had to do it myself. So that’s kind of legit journey. And, you know, I’ve did PT for a very long time, if you were if you listen to the podcast two years ago, my hips are fairly tight and tilted. My like chronically tight quads, and my shoulder, I’ve always had overhead my shoulder mobility, especially my left shoulder, like big, big time, to where I either like, can’t press overhead or pull ups or just really, really bad. So to the areas that I mostly focus on are the hips and the lats. And I’ll start with the lats because nobody’s really done upper body. And I know I know, with watching a lot of athletes videos and like front racks and things like that lats are, can be really, really tight on people. And if they’re there, they’re so big, that they can also give you the most place. So like if you have a hard time with your front rack hold and you’re knocking your elbows up, turning your lats maybe a big thing or, like on pull ups, if you if you are kind of you don’t really go to full extension on the pull ups, you kind of just like stop and there’s still a little bit of bend, you might come up it might be your lats as well. So one of the ones I do that is really, really painful is I’ll there’s a lat smash, I’ll roll on a foam roller. I know what sometimes on a cross on the lacrosse ball, but I’d rather roll on a foam roller, I’ll go up and down on it. And then I’ll start at the top and I’ll get to a spot and then I’ll lay out lay on it clearly. And I’ll wiggle side to side on that spot, like 10 times or so and then I’ll move like an inch. And I’ll wiggle 1010 times on that. And I just worked my way down and it can be very, very uncomfortable and painful. Like nauseous kind of Billy’s pain for me on my left side is just so bad. But when we just did Murph burner because of all the pull ups that I did, I was having really bad lat issues at that time because I was just the for the first half the year I was just having issues. But after all the pull ups and then doing that let smashed like three times a week or shoulder basically cleared up and was much better after that because of a mix of mobility smashing and strengthening at the same time. A banded lats lat stretch, I do this one sometime not quite as much. But I also wanted to address this because I see people doing this and they kind of do it wrong. And like when you loop the band over to do a lat stretch, a lot of times people just grab onto the band, hold on to the band for dear life and then just like bend over and lean into it. And you’re not really doing that greatest stretching, you might feel somewhat of a stretch, but you might actually be like feeling it in your pecs more. Because you’re you’re you’re clenching, you’re clenching the band, and you’re not really stretching anything you need to like loop the band and like, jam into it. So that yeah, basically jam your hand into it, turn your palm up, and your fingers are just there to like to like kind of keep it in. And then you go overhead and then you kick that same leg back so that it stretches all the way down inside of your body. Because the lat basically runs all the way down to your hip.

Ashley Hicks 28:16
Wait, so you have your leg back too.

Joe Courtney 28:18
So like the arm that’s up that’s in the band, I keep that leg like strike back so I’m basically making like a straight line with the entire side of my body. And then after that when I’m bent over if it’s if I need some more I will lean completely into the into it and that just really getting tires on the YouTube side. Yeah,

Unknown Speaker 28:39
yeah. People are gonna ask us for

Joe Courtney 28:43
it hurts independent but he’s on your band resistance and your barbell high or your bar height you might be able to drop down to a knee but sometimes you just just lean into it Yeah. So that entire side of it it’s it’s fire elevated pigeon was on my list I do elevated versus regular pigeon because I have tight hips and it is extremely excruciating Lee painful if I do you’re

Ashley Hicks 29:06
saying like you’re one of your hips is up is that what you mean by elevated? What do you mean? So

Joe Courtney 29:10
I will so if you like like, like you go to a box of for me 24 inch boxes perfect. And I will bet

Ashley Hicks 29:16
you’re not on the ground. Okay,

Joe Courtney 29:18
I will do 24 inches on. So I’ll put my the side of my like calf across perpendicular to my body and then I will kind of scooch my leg, the opposite direction and then I’ll just kind of squat down with my other leg and lean forward and it is a little bit more glute heavy versus hip flexor heavy. But if you scoot your leg back enough and depending on how you work your body, you can still get the flexor in there but I mostly do the elevator pitch in to target the glutes. Because my absolute I guess favorite and one that I do probably two to three times a week now because my quads are so tight and because my quads are so tight, it causes my Hips to like tilt forward, as my hips are tilted forward, I noticed that it was I was getting some pinching pains in either my back or my hip flexor. And that’s the calf stretch, catch phrase I do all the time, because it’s super easy, because in the evening when we’re watching TV, is when I do it, I just put on TV, put a put a pillow down on the ground, under the couch stretch, because from there, I can sit back and lean back and I’ll try and squeeze my glutes so that my hips stay forced forward. I’ll lean back and I’ll get my quads and then for like 2030 seconds, and then I’ll lean forward and really deep into that lunge, and get hip flexor and do like, a rotation back and forth two or three times, both ways. And then I switched legs, and I feel so much better. And I can tell when I’ve done it if I have especially have to squat The next day, because I’m just so much looser, and my hip flexors don’t get don’t get tight at all. But couch stretch, big time lat lat smash, and then the banded lat are our big ones and the elevated pigeon. Have a question for you? Yep. Have you ever gone to a chiropractor? I feel like a PT

Ashley Hicks 31:04
you might have you might have great benefits. And sounds like you’ve got a lot of alignment issues.

Joe Courtney 31:12
It’s possible I it’s always murky with chiropractors, because there’s just so many and sometimes they’re, you know, it’s always hard to find a good one. Yeah, yeah. And even with PT, I know I was lucky enough to find a really awesome PT back in San Diego salt to figure that out when I get back. Because Yeah, out here’s, I don’t even know how the hell it works. But chiropractor might be interesting.

Unknown Speaker 31:38
As well, but I got

Jerred Moon 31:40
awesome. And look, it’s a mobility and vegetables, all right. They’re both not graded, on a percent necessary. I like them. I don’t enjoy it. I’m like, Kyle, I don’t enjoy it. I do it basically, because it keeps me injury free. Because I’ve I’ve done it, this is exactly why I think I got injured on BCT to begin with. Because my training volume increased significantly. And it was taking up, I was taking longer time in the training sessions. Just because they were a little bit longer. I wasn’t trying to keep them within five blocks or anything like that, because it wasn’t a public track. I didn’t really care about anybody’s time. And so I it made me have less time at the beginning. And so I was like, You know what, we just won’t do any mobility. And so I kicked that right out the window almost at the start and like, boom, behold back injury, you know, a couple months, and with not doing I think I was doing it periodically, but I went from like almost daily or at least a couple times a week to like literally not doing it at all. And then my back was hurt. And then what did I go back to as soon as I had an injury, injured lower back mobility every damn day, you know, and just making sure I was checking that box. And now my back is back to 100%. And I’m doing great. So for me, I know it’s true. I posted on the Instagram world that you should stretch. And we we covered that in a study, right. And I don’t know how many physical therapists got mad at me, like I was the devil. And you know, what I was saying is not factual. And I think it’s really funny that this is an argument. And the reason I tell people to stretch and do mobility is because every time I don’t I get injured. But there there are some studies out there that say you don’t need to stretch, and then there’s something to say you do. And so stretching is kind of becoming like nutrition, it’s like in some parts of the world, but I don’t, I think you should stretch just Just do it. Like everything is becoming like that. And the last thing that was on my list that I didn’t mention was full range of motion with load is a great form of mobility. So just doing the barbell back squat but making sure that you’re getting all the way to depth holding that position. And you know, that goes along to so good form for range of motion with load. Alright, let’s get into Old MacDonald had a farm kill me.

Joe Courtney 34:20
Okay. So all McDonald so there is a buy in of 100 meter plate, pinch dairy with a 45 or 25 for you know, whatever you got, and I can’t remember if there was as one each side I believe. And eight and then after that 18 minutes max distance plate carry. So two hands on the plate and you can’t like so it’s not a farmer’s carry and you can’t carry it on your shoulder or above your head has to be you know, within shoulder and waist. So bear hug if you want, but two hands on the plate for 18 minutes max distance, then, so that’s part a, I guess kind of, then you have 18 minutes as many reps as possible of 10 burpee over the plate. So put that plate on the ground burpees over it, then 10 ground to overhead. So with the plate, so you can do a tap the plate and then all the way up overhead. And then 10 Russian twists each side with that plate. And then one for extra credit plate flip, if you are feeling safe, and don’t want to break your feet or hit yourself in the chin. Yeah, whatever it is extra credit, get

Jerred Moon 35:43
some steel toed boots.

Joe Courtney 35:46
So 18 minutes, as much as possible of that for things. Once that 18 minutes finishes, you will do basically the reverse of what you did before that 18 minutes max distance plate carry and then cash out of 100 meter plate pinch. So believe it is just the one plate pinch, because everything we’re doing is just it’s just wait. I don’t remember if there was a stipulation of changing hands, it was just 100 meters and it was

Kyle Shrum 36:13
you can change hands as needed during the 100 meters.

Jerred Moon 36:16
Yeah. And I think that’s part of like our tips like what should you do? How do you bring it up? Yeah, this one, this one’s hard. As far as I don’t have a lot of tips on this one. I like and I normally say this every time we do talk about his workout. Just go the full plate, pinch carry distance. Don’t break it up, you know, like, and just ruin your grip and have fun the rest of the workout. You’re gonna push yourself, you’ll meet yourself if you do that. That’s the point here, right? It’s not we’re not trying to get a we’re not trying to Hey, just trying to finish so I Other than that, the grip. I don’t have a lot for you other than just go fast. And try not to game it make it hurt. Does anybody else have anything? I’m not, I’m not gonna pick.

Kyle Shrum 37:17
I said, Just don’t stop moving. If you stop moving, then the pain catches up to you. So just go faster than the pain and you’ll be fine. This one is a grind though. And it’s deceptively a grind. I think I think some people and I like it because it’s one of those kind of objects thing. You’re doing things that you’re not typically doing during a training session and most of our other meet yourself Saturday’s don’t have most of the things that we have in this in this workout. So I like it. It’s different. And but it is a grind and your grip will go very quickly. And did you mention the stipulation Joe for the playcare? where it has to be?

Joe Courtney 38:01
Yeah, so don’t be on your shoulder and you have to have both hands on.

Kyle Shrum 38:04
Right. So between your chin and your knees and both hands on it at all times. So that makes it that makes it tough that ups the the difficulty of the workout so, but this one is a grind and so just just keep moving through it. Listen, listen to some angry music for this one. Good Yeah, go go to that dark place. Actually, oh,

Ashley Hicks 38:29
I said this is one of the few I’ve never completed one. No, I don’t think I’ve ever done this one. But I just said pick your plan accordingly. For us people with corny hands I’m thinking like for like the plate pinch. I don’t think I can plate pinch. Even a 25 pound plate. I don’t know. Well, we’ll have to see but you’re

Joe Courtney 38:46
not like you’re not like pinching it like with pincers.

Ashley Hicks 38:48
I know but you have to hold on to it.

Joe Courtney 38:51
Hello, you’re doing this I’m like really hope you’re not just like pinching. No one Yes. It’s going to be hard. We just found a challenge. There we go. Just do

Unknown Speaker 39:03
fingers

Unknown Speaker 39:06
Well, my music

Ashley Hicks 39:09
recommendation was EDM or some rap. I think rap would be good for this. Like, I could just listen to some NF while I was doing this.

Joe Courtney 39:18
This was intended to be done with like bumper plates. Obviously if you had steel ones and that’s that’s okay. But uh, if you have like, that suck if you have the plates with handles don’t use the handle because you’re not supposed to use farmers. So just I just want to kill someone’s vibe right now. Because there are the especially if you have like the Dick’s has the ones that handle a lot of his iron ones will have handles so yeah, meant to be done with with bumpers. But, you know, if you don’t have bumpers, then just use a different part of it that doesn’t have a handle. Disclaimer don’t do a frickin plates throw flip metal might be easier to catch specifically like a really fat bumper Oh,

Ashley Hicks 40:01
I don’t know. That sounds dangerous.

Kyle Shrum 40:03
Yes. See, my options for this one are either a metal 45 or the 25 bumper because like, my like, I have the fat 45 pound bumpers, so like I am trying to try to grip that thing like trying to pitch that thing is it’s impossible.

Jerred Moon 40:20
Yeah, I think my 45 they gotta be like four inches wide. Yeah.

Kyle Shrum 40:23
Yeah,

Joe Courtney 40:24
there’s a huge takeaway, because

Kyle Shrum 40:29
we can get so much

Jerred Moon 40:31
paper Mashie?

Joe Courtney 40:35
Yeah, not really a whole lot on this hourly many. That’s all I got for this. I guess I’m the Blake airy. If you can bear hug. And just like switch off locking your forearms. We can have your hands on it as long as you’re Yeah. Just crashed your hands underneath I guess. Yeah. Yeah, I think that wraps it up. wraps it up. Let’s do it. a fun one.

Jerred Moon 41:05
Yeah. All right. So go visualize, do a hard workout and eat your vegetables and mobility. big takeaways for today If you only made it to the to the end. But for all of our athletes, we’re nearing a new cycle it is coming up so that means testing is coming up. New cycles coming up. Always a great time around here we have the webinars You can learn more so get on the email list if you’re not on the email list go to currently who knows when it’s published just go to into three fitness comm Don’t worry guys, all that’ll be fixed in the coming weeks. But you can go into three fitness.com and sign up for five on Friday. If you’re wondering how do I become part of this webinar, I know we normally publish the webinar as a podcast episode so you’ll be able to listen to it. But actually the visual is really helpful on YouTube, we’re garage gym athlete now. Don’t worry, it’s all gonna get all going to be handled. And so you can watch the webinar, their new cycles, testing is really important. And we’ll talk more about that as it gets a little bit closer. But good luck and try hard on all those things. Maybe throw in some visualization this fit week. I think that was someone’s recommendation here. I think it would be really helpful. If you want to get involved in a new training wave or cycle just sign up now. You know, don’t you got a two week free trial free trial that you could do it’s 14 days and you hop in you could do do our testing get some benchmarks done go into week one. And then you know really see if you like our training so do that if you want to support we’re doing but that’s about all I have for this week. A lot of actions to kill comfort we’ve given you between just doing mobility, visualizing, and this very hard workout so do it because if you don’t feel comfort, comfort will kill you.

Transcribed by https://otter.ai

The post Visualizing Training Increases Performance appeared first on End of Three Fitness.

Episode 113 of The Garage Gym Athlete Podcast is up!

Everything You Need To Know About Tempo Lifting

This week’s episode of the Garage Gym Athlete podcast we have Jerred, Joe, and Ashley! The gang goes over a study about tempo lifting. The coaches give their thoughts behind the science and how to kill comfort with this one! This week’s topic goes hand in hand with the study. The coaches go over tempo for Garage Gym Athletes and give some tips and tricks on how to tackle it correctly. This week’s Meet Yourself Saturday workout is called Sally’s Revenge. It’s one of the hardest MYS workouts to complete as written so make sure to pick up some tips before attempting! 

If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:

• Subscribe on any device HERE 

IN THIS 56-MINUTE EPISODE WE DISCUSS:

• Tempo Lifting  
• Ashley’s Back!
• Sally’s Revenge   
• Joe’s Zone 2 Shenanigans    
• Tips on Tempo During Training
• Tips For MYS
• Updates and Announcements
• And A LOT MORE!!

Diving Deeper 

If you want to go a little bit deeper on this episode, here are some links for you: 

Study of the Week 

• Effect of different eccentric tempos on hypertrophy and strength of the lower limbs
• TEMPO LIFTING

Garage Gym Athlete Workout of the Week 

Be sure to listen to this week’s episode:

• Everything You Need To Know About Tempo Lifting

Related Resources at End of Three Fitness: 

• Accessory Work, Tempo Lifting, and Bambi
• Ask Me Anything: How to Breathe On Tempo Squats

— 

Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!

To becoming better!

Jerred

Transcript:

Jerred Moon  00:02

Alright, ladies and gentlemen, welcome to the garage gym athlete podcast. I’m Jerred Moon here with Ashley Hicks and Joe Courtney.

Joe Courtney  00:10

Hello.

Jerred Moon  00:12

How’s it going? Good and tog Welcome back. Ashley. Glad to have you back. Yeah.

Ashley Hicks  00:19

Joe’s already shaking his head at me. Yeah.

Jerred Moon  00:24

All right. All right, well, let’s uh, we’re just gonna dive right in. We’re going to be talking about tempo lifting. Today in all aspects, we have a study talking about tempo, that’s kind of our topic of conversation for the day, mainly because we feel like some of our athletes get confused on what tempo lifting is and how to execute it. And if you are listening to this, and you’re already like, what the hell is tempo lifting. Really, it’s just controlling different portions of the lift and lifting to a tempo, you can lift to a metronome, you can count it in your head, you can do whatever you want, but it’s controlling movement through a downward. I’m trying to be nice, but I want to use a centric, concentric isometric, but I’m trying to avoid those two people completely understand what I’m saying. So just controlling every aspect as opposed to just lifting however you want or lifting quickly. tempo is kind of the the opposite of that. And we’re going to talk about it. So let’s get into the study for today, effect of different East centric tempos on hypertrophy and strength of the lower limbs study was done this year, eight men and two women who hadn’t lifted for at least three months performed the leg extension with a two second East centric in one second concentric tempo on one leg, while the other leg use a tempo of for one for eight weeks. So the East centric is the lowering of the movement or the lengthening and the concentric, concentric will be the contraction. So if we’re talking about the squat, the cindric will be on the way down, and the concentric would be on the way up. And that is about all you need to know there. So the researchers hypothesize that there’ll be a great greater high part hypertrophy and strength changes with a four second versus a two second eccentric duration. And I know, just from my past bodybuilding days, that was like all the rage II centric contractions like controlling that movement on the down was how you could really grow muscle. And there’s a lot of theory behind it. This study didn’t talk about any of it, they just kind of control the same amount of weight either for four seconds or two seconds on the leg. But one thing that’s really cool with essentrics, that I don’t feel like was discussed, is the fact that you can handle a lot more weight on an E centric contraction. So one thing that we used to do like on the benchpress, is we would load up to like 120% of our one rep max, and then we would just lower it, and your spotter would pick it up for you and your you would lower it. And so I think when you’re you’re playing that game, the results would be drastically different than what we’re going to discuss today. And that’s why we’re going to talk about tempo a little more, but there’s a lot more than just this study. So all they did, I mean, I don’t know if I need to say anything about it. They had they use their legs, there’s 10 people, they either did a two second he centric or four second East centric, and overall the results. Basically the same, if you actually actually look at the hypertrophy side of it, I do think the four second edge out to second almost in every category, except for one, I believe, but it still wasn’t within their realm of being like, hugely significant. So they overall reported that it wasn’t that different. But overall, I think it since it’s two second and four second, it’s a win for tempo in general, when it comes to hypertrophy. I have a lot more to say. But this is a very simple study. And I don’t wanna take every point that is possible. So what did the two of you think about this study?

Joe Courtney  04:03

Yeah, so very small study. And one of the notes that I had just get it out there out of the way was that the study wasn’t the best and it kind of shows that tempo is kind of underrepresented and under underutilized under you know, not very well studied so that you know, it, maybe that’s why it’s not used as much because the studies just are kind of feel like they’re just kind of thrown together last minute or something. But it did show a benefit to the larger tempo group. As always an issue is they trained their legs differently, I believe they trained they studied their their right leg compared to their left, which I always find is really weird. And with leg extensions set of squats. So it’s like they’re only worried about the hypertrophy, muscle time and attention kind of the damage whatever they’re doing. And they also were untrained athletes. They said they had lifts in three months and Have you ever listened three months? That’s an untrained athletes to me. So I don’t think it’s a great thing to have done for untrained athletes. I mean, I think benefits are going to be big either way, but you’re not going to see as deep of any sort of benefit. And I know we’ve, you know, it’s good for it’s like, we tempo is good for untrained athletes if you’re working on form, but not exactly for what they were trying to test your strength and hypertrophy, because both the groups are going to gain and it’s just one’s going to gain a little bit more than the other maybe

Jerred Moon  05:33

always do those with hypertrophy. And I know why they do. It’s just because there’s going to be this greater result, right? And, but it is kind of frustrating, because untrained athletes aren’t going to be like, Oh, let me get on that slowly centric program. They’re gonna be like, what’s, what’s the influencer on Instagram got, you know, they’re not interested in something a little bit more advanced. I don’t think this is necessarily advanced training, but it’s an advanced concept for a lot of people. And so yeah, these researchers always pick just like, Hey, who’s gonna have the biggest results in hypertrophy? How about people who don’t lift at all? And I don’t know if that it always seems to hurt their point. It doesn’t help it. It’s like, yeah, you guys saw more results. But why the hell? Are you using these people in the first place? Like it’s not, it’s not a great way to look at things?

Joe Courtney  06:19

Yeah, it’s like 2% change and untrained athletes is going to be much greater than in trained athletes, or something like that. Or you get what I’m saying. But, yeah, and then the concentric side of it. They did a one second on the concentric. Typically, we do we just do like zero or, like, exploding up after. And I think that also can change things as well. And if you’re, and it also depends on how the timing because if you’re going four seconds down, versus two seconds down, even if you’re telling them okay, you just can take one second out, that person that’s doing four seconds still might be a slower one second than the two second person. But yeah, this study was was very small. And the last part that I’m going to say for a centric training, like tempo work is we is something that it would be good to listen to is back on the do better human ology podcast, you had Dr. Lepley on. And she’s like a specialist and was working with people with knee injuries, and rehabbing and building back specifically with Essential Training. And I remember that being a really, really good podcast on specifically essentra can really dive into the weeds into her research. But actually,

Ashley Hicks  07:33

yes, I don’t really have too much to say cuz, you know, it saw some of my points, because I said the same thing. Why don’t they do squats? Why do they always do the stupid leg extension, and you couldn’t pay me enough money today? Hey, you’re going to be in a study, you’re going to have to train two legs differently.

Jerred Moon  07:49

That’s how you know they’re untrained athletes. Doesn’t matter. I don’t even know if I care.

Joe Courtney  07:55

Back to do nothing, anyway. Yeah.

Ashley Hicks  07:58

Um, and then the one thing that I wanted to kind of like, spot on there, they said something about the average reps that they tested on each leg. So like, on the, I guess, on our left leg versus their right leg, the 2124 to one. But in my mind, did they do that as like? Did they retest their failure kind of thing? Or were they just saying like, the amount of reps that they were able to do under the tension time?

Jerred Moon  08:27

I think that they did or is it was, I thought, like, the second one, five sets to failure, the 70% of one rep. Max, did they do a control? And before and after? I think

Ashley Hicks  08:39

they did do a control before and after?

Jerred Moon  08:41

Yeah. Okay. Um, actually looks like they did one rep. Max testing.

Ashley Hicks  08:49

Yeah. So it was just weird to me that they wouldn’t do the same thing that they started with at the beginning. I don’t know. Um, and then just what you said the four seconds did show improvement. And we’ve always said time under tension is is a good thing. You know, it’s, it’s, it’s not the most favorite thing for I think people to train with. I think it can be difficult. And that’s that’s the point. Right? So my killing comm for this one, just because it’s kind of a, I don’t know, it’s not the best study, but is try out some tempo lifting. And I said you’re bound to do so. Especially if you’re doing a D load week with us. We have we’ve had some tempo lifting, and I’m pretty sure we just had simple lifting for deila week in the past, but that’s pretty much all I got on this one. Jared, what are your What are your thoughts? Yeah, I

Jerred Moon  09:40

think I mean, I if I were to structure the study, I would have had just a No, no, he centric, no controlled, tempo lifting group, right? Wouldn’t that make sense? Like,

Joe Courtney  09:56

nothing good.

Jerred Moon  09:57

I get that they’re trying to compare two to four but in that sense Experiment, you’re really just seeing which one’s better two seconds or four seconds, it’s like you’re trying to prove the point of which essential duration is better. But I would like to know, regular lift to second for a second, because I bet that your zero second to four second would be of significant difference, and it would maybe push untrained people to do more tempo lifting. And we to typically do typically recommend beginner athletes start with tempo lifting for a lot of reasons. And maybe I’ll save some of that for the topic. But within this study design, I would have loved to see that I think overall, and I kind of mentioned at the beginning of this study, while small, and the results between four and two were not drastically different, they were different. And both of them saw results. Again, going back to the Okay, they’re untrained, what they’ve seen results, if we were just lifting milk milk jugs attached to our feet, probably they would have, but there is a difference. So it to me It shows when it comes to strengthen hypertrophy, tempo lifting, just in general is effective, which I think is is worth noting. So I think that that’s really important to focus on is I this getting wrapped around four seconds or two seconds, I always when I brief them. For athlete briefs when we’re doing tempo lifting. I normally say at some point. Like, if you’re getting annoyed with the tempo, just control it on the way down. because your body is not this robotic machine. I say it all the time. But how much difference do your quadriceps know between a four second descent and a five second descent and it’s probably not a lot and how precise for you actually, when executing it. So I think the real takeaway when doing tempo lifting is just control. Control is the biggest thing. So that’s where I’ll jump to in my killing comfort because in my brain I call tempo lifting the most annoying form of lifting in the world. That’s what tempo lifting is. I hate it. I only hate it because it challenges me mentally. I don’t hate it because it’s bad. I don’t skip it. When it’s programmed, I do it. It’s just, it annoys the crap out of me to have to lower a squat very slowly. It’s very challenging. So I think just doing simple lifting, embracing it and controlling. Controlling every aspect of a repetition is how I recommend people kill comfort with this information is try some slower descents, try controlling, even on the way up, try a controlled ascent on the squat or bench press or something like that, and really see how good your muscles are, you know, through the entire contraction, just pushing something really fast all the time isn’t necessarily the best thing for you. So control your lifts all the way through and see what kind of progress you make. Because the science says it’s effective. Overall, Joe, how about you?

Joe Courtney  12:56

Oh, I don’t know. Definitely. I mean, just thinking of mentally I think the concentric part is what is more mentally frustrating than the central part because I like doing negative and lowering kind of makes sense. But like if I actually want to execute a rep, I want to execute it explicitly versus going down, I’m not going to explicitly go down. I’m going to explicitly go up. So flipping it around, I think is even more mentally frustrating to me.

Jerred Moon  13:25

I think it’s all frustrating. If I was focused on the down, I really just meant the whole thing. Oh,

Joe Courtney  13:30

yeah. Then you’re like, Hey, I just did five reps. But man, my heart rate is jacked, right?

Jerred Moon  13:35

Yeah. Seriously. So did you say so? Where’s

13:40

your killing?

Joe Courtney  13:42

I don’t really have anything. We already talked about tempo like and there’s not really I don’t really know what would be left. Learning the difference between east centric and concentric?

Jerred Moon  13:51

There you go. There’s a good one actually just knowing. So we can flip to actually talking about tempo lifting because I think a lot of athletes do get confused. And I always brief it if you’re one of our in one of our programs that should be briefed on how to execute it. A lot of people I know you don’t want the athlete brief. And so you didn’t hear a say it just gave youtubers the eye on that one. So let’s go through an example. And we will link this tempo lifting in the blog post for this episode. But and I normally link it to in our programming so athletes can read a little bit more about it, because I just go over muscle contractions. So

14:43

do like a squat and then like do like a deadlift because I feel like I’ll do a squat and a pull up.

Jerred Moon  14:50

Because that’s because that’s what I was prepared for. So let’s let’s look at a 4010 10 So that’s typically how it’s written. Some coaches write it with an x. And that doesn’t make any sense because x is not time. So I get this sometimes, and they’re like, oh, I’ve seen it written as x. And I’m like, you’ve seen it written as stupid. That is x supposed to be zero or one, it’s supposed to be explode. One, it’s not an E, E is how you spell explode. Two, it’s not a duration. So if you see the x, you’ve seen stupid, and I liked I’m messing with vd primarily, I

Joe Courtney  15:33

want to name his name, I was like, Man, that’s vd right there. But

Jerred Moon  15:36

because he DJ, he gives me crap as I get him. Alright, so there are a lot of coaches who write it that way, it’s not actually a problem, just know what it is. The X is typically just explode. And normally that’s written like at the bottom of the repetition, like when you’re coming out of the squat. 00 would mean the same thing. So let’s look at a 4010 example. So if you were on the squat, that first number, the four is East centric, so lengthening of the muscle, and that’s the main thing that you need to think about. And so this doesn’t change per movement. That’s why I actually wants me to do two different movements. Because he, the first number is always going to be the E centric, it doesn’t really matter where the movement starts, it matters. That first one is he centric, so we’re looking at the squat, you take that bar off the rack, you would lower for four seconds on the way down. So 1234 slower than that, though, then you’re going to pause at the bottom. So I said 4010. So there actually wouldn’t be a pause, this would be the zero, this would be the explode. So you’re on your way up there, you don’t spend any time in the bottom one. So this is the concentric the up here in the squat, and the shortening of the muscles. So they’re contracting, they’re they’re coming back together. And that’s how your body is able to stand up. And then the last would be zero. So no pause at the top. So once you have fully contracted your muscles, you’re at the top of the repetition, you didn’t begin the next one. So in all that should be a five second repetition, super annoying, super painful, super metabolically demanding, as Joe has said, your heart rate can get jacked up, this can become a conditioning session all by itself. So that’s 4010 on the squat. And then if you want to look at 4010 on the pull up, well, you’re you start hanging from the bar. So the first thing that you do is the concentric, this is how I do it. And this is how I recommend athletes do it, just ignore the first poll, just ignore it. Right? Otherwise, it’s gonna confuse your brain, and then just start with the East centric. So ignore the first poll. So you’re going to pull up to the bar, we’re going to ignore that doesn’t count. Yeah, you just did a half a repetition and doesn’t count. Okay, you’re gonna be better for it. And now we get into the 4010. So four seconds on the pull up would then be the lowering back down to the ground, arms becoming extended, zero would be your pause at the bottom, which would be no pause with 01. Second just means kind of a controlled up, and then zero second pause at the top your isometric hold. So that’s what it would look like on the pull up versus the squat. And really, that is my tip for athletes. I always brief it to because I know it’s confusing with a couple different movements. For the most part, it makes sense. But if you just know, lengthening is the first e centric. And how did I write this in the article? II centric is the part of the muscle contraction no one cares about, right? That’s how I wrote it. And nobody

Ashley Hicks  18:32

cares about the bottom of your squat.

Jerred Moon  18:33

If you ever get confused, which one’s the E centric, be like what would get me the least amount of likes on Instagram? A video of me just lowering a squat but never standing it up. Or standing up standing it up is the the part that everyone cares about. That’s the concentric. So people typically care about the concentric, because that’s the true completion of the repetition. No one cares about how slow you’re controlling the way on the way down. So does that make sense? Oh, good. There we go. All right, cool. So that everyone understands muscle contractions and tempo lifting. We can get benefits and all these other things. But I want to hear what the two of you have to say on tempo lifting in general as a topic.

Joe Courtney  19:21

They don’t one of the main things we’ve gotten questions on and we think we did an entire ama on it is breathing while doing tempo. And that is you know, if you’re doing for second lowering down, you should still be able to hold and breathe and brace yourself and hold that breath for the four seconds. If you’re getting up to like six to eight seconds that’s a little bit different. That’s, that gets a little bit more complicated, but you should still be able to brace yourself the entire time and you’re not. You’re still not going to be taking deep breaths in and out while you’re going through it. You still want to stay stay braced no matter what you’re doing, and do your exchange your breath at the change of whatever the whatever change the direction that you’re doing. So that’s the biggest one for, for breathing, that’s what I think we get a lot of. And if you need to take extra breaths, do it in between reps. So not like during, if you really need to, like, make sure you’re sticking to the tempo, and you’re bracing during the reps. But if you need some extra, extra extra for some people, if they’re new, they might make themself dizzy or something, dude in between the reps versus trying to like, breathe during the reps. Yeah. Words are hard.

Ashley Hicks  20:33

I just imagine someone like doing the bottom of a squat and like trying to breathe on like, second graders. They’ve got the weight on their bathroom.

Joe Courtney  20:41

started at the bottoms like, yeah. And then with tempos, it’s a lot of times with us, it’s governing yourself, you have to pick your own challenging weight and knowing what’s safe. So you need to be able to keep that form. But you really need to challenge yourself on the the, the tempo and like we said before, templates are annoying tempo suck, we feel that too. We’re doing that on purpose. But you still have to challenge yourself. Like, if you can do more than you then you should, you know, safely with, with form with whatever those rep scheme is. So that’s also why we haven’t put percentages when programmed tempos because it’s kind of up to you to stay with form with that cadence. But the tempo seconds are the is the most important name for

Jerred Moon  21:33

I have put percentages in there. But it gets a lot of complaints from the athlete,

Joe Courtney  21:39

how the hell am I supposed to do said that Jared?

Jerred Moon  21:42

It’s just like, I think you should be able to do this. And then when a lot of people can’t, it’s like, Okay, well, I bet no percentages, pick a challenging weight. It is hard. It’s hard for every single person because they’re really advanced athletes like me, when I say advanced, I just mean strong, like really strong athletes, who couldn’t hold the tempo at the percentage I wanted to wanted them to, to save their life, because they never really practiced that stuff. They’re just good at dropping down and stand back up. You know, it’s just saying the squat. But when I when I asked him to control it, they’re like, I can’t control 70% of this mess, like what are you talking about? And so it’s gonna be different for every single person.

Ashley Hicks  22:19

You’re not wrong. So I’m kind of the weirdo I guess in the group, I actually like tempo lifting

Jerred Moon  22:26

burpees and thrusters. Yeah, all the bad things.

Ashley Hicks  22:31

Um, so I suggest to use a visual aid when you are doing this. So what I mean by that is like have a stopwatch, whether that be your phone, or like you actually have a timer in your gym, whatever it is, like, actually watch that tempo that the seconds and don’t count it in your head. Because if you count it in your head, it’s not going to be the right length. Just trust me on that one. Especially when you’re under tension. Like, you’re going to make four seconds turn into two seconds, right? Three, four. Yeah, exactly. So

Jerred Moon  23:03

well, if I count on myself to I end up, like, if it’s a lot of reps, I’ll end up messing up on the reps. I’m like, 12341212311. That’s really hard to like, it took me a while to get down to Yeah, they keep counting your reps, and you’re doing that way.

Ashley Hicks  23:22

Yeah. So the visual aid just, it’s just helps you. So you know, you’re gonna obviously be going down and having to count reps, right? So that’s mental. So it just takes out another thing. And that way, you’re actually sticking to the correct tempo. And then for breathing, I said the exact same thing that Joe did, I said, I like to take a big deep breath, before they centric movement, and then that release with the concentric movement, because that’s what you’re doing anyways, with your with your lifts, right? Everybody’s doing that before, you’re just doing it a little bit longer. And then for form, we always talk about how temple lifting is great on form, it is when you start to break down, right? So I think that videoing yourself when you’re doing temple lifting is actually really great. Because you can start to see like, oh, man, it’s like, when I’m going down the bottom of my squat, I’m actually leaning forward and I’m not pushing my butt back. And I’m not getting the correct form. Same with a deadlift, like I’m hunching over there. And then you can kind of see like, where you need to adjust, like, on what part of the lift right, if that makes any sense. So I think temple lifting is fabulous for that. There’s not really too much more like that I could go into for temple lifting. Jared, what are your thoughts?

Jerred Moon  24:39

Yeah, so I’ll go over the benefits that I have listed in this article. So a very safe way to expand your training. Especially if you want to try some new movements increase time under tension for continued strength gains. So time under tension has been proven over and over again to be how we gain strength, how we gain hypertrophy. That’s a lot Like what we do in the one man system with bodyweight training, because there’s, we can’t give you more weight necessarily, but we can give you more time under tension. So you’re still getting stronger and more hypertrophy. Next be corrective in nature. So fixes what you suck at Ashley kind of mentioned that maybe you can film yourself do something. But I highly recommend doing if you’d like, if you’re bad at a movement, throwing in some sort of tempo, maybe just like a straight three, like a 3333 tempo. And because you’re gonna feel it, I know, that’s true for me in the squat. Like, if, if I do something on the squat that like, maybe felt like it, tweaked my knee a little bit, and I was moving fast, just regular, I should say, regular lifting. It’s almost like it happened so fast, like I did that hurt, or was that is that okay? But when you’re going down, three or four seconds, slow, like, that’s more pressure on as part of my knee more. Okay, sit back, you know, widen out the the knees a little bit and go, no more pain. So it’s very, very corrective in nature. If you feel like you have these like sticking points or the pain with lifting, try some very light tempo lifting. And try and correct those kind of in the same vein, improved barbell mechanics, you will get better the more you do this reduced risk of injury by that corrective fix and your improved barbell mechanics. And it works for a beginner all the way to advanced, I think is a huge pro of the tempo. I can’t if I if I programmed tempo with no weight, or like percentage intensity attached to it. We’re all gonna, except for I actually think it sucks the same amount, you know, we’re all gonna be like, yeah, that was awful. So it’s, it’s great to for all the coaches out there who maybe want to program something, this is great program. And it has a great metabolic response overall, which Joe kind of mentioned, your heart rate can get really jacked up, you could honestly do tempo lifting for conditioning if you wanted to. And I know the moms and woman one barbell were essentially that if you get heavy enough your heart rates like going into like zone four, by the end of the the moms, depending on which lifts you’re doing. So those are a lot of the benefits. And other than that, I the other note I have in the article is like when not to use tempo lifting. And it’s just not like if you do have something that’s coming up, or if you’re an athlete needs to utilize their athleticism in a sport or whatever. I mean, don’t only rely on tempo lifting, if you’re following our programming, that’s obviously not the only thing that we’re programming. So you’re good to go. But if you’re kind of here to learn about tempo lifting, when to use it, when not to use it, you still need that dynamic aspect of training and sport, you know, you need that speed element. So if all you ever did was tempo lifting, I think it actually make you kind of slow, I think it would have a reverse effect of of what you’re looking to do from an athletic standpoint. So if you are a power lifter, you need to see that one rep max stimulus. If you’re an athlete who needs to use their athleticism, then make sure that you have that dynamic aspect in your training as well. Trying to see if there’s anything else that we should hit on.

Ashley Hicks  28:24

I was just gonna say I love that practice how you play, you always talk about that, like, you know, and then I love the end, though is look at tempo training as something that makes you better at practice. That’s going to get you better at playing like I really like the way that you put that because it’s super so true.

Jerred Moon  28:41

Yeah, and that’s, that’s Yeah, improving the bar mechanics, reducing injury, all these things I got training with my brother, which I’ve talked about quite a bit on the podcast is just these are the things I’m doing with him like he it because he just follows this the same program that I’m on essentially, but just programmed differently. Right? And so be like, I’m doing heavy back squat, you’re doing bodyweight back squat with a tempo, you know, and so these things are very applicable. And it’s made him better at the movement so he can then add weight and get better over time.

Joe Courtney  29:16

Give me a mom’s everyday over tempo.

Ashley Hicks  29:20

I just had some this week and I was very pumped.

Jerred Moon  29:23

How about this Eamon verse cluster set verse tempo, oh, which ones you pick.

Ashley Hicks  29:31

It’s still pick a tempo. I don’t like cluster sets. I hate the rest in between. I hate them. It’s

Jerred Moon  29:37

so hard.

Joe Courtney  29:38

I say with the mom just because you get into a groove after a while but I do like clusters because I just because I don’t know. I don’t mind that the rest in between because I do like I’ve because I feel like that the weights gonna be heavier and the volumes gonna be a little bit more. And that rest, a little bit of rest in between allows you to do those more. I mean that By the time he gets the third set that sucks, but like, it’s still I still like both of those over tempo every day.

Jerred Moon  30:07

Yeah, cluster sets are like flying. Yes, like Yeah. Nope, my wings off. And then tempo Now, everyone already knows I feel about tempo. So I probably would pick a mom. Even though it is more metabolically demanding. I would probably pick him on

Joe Courtney  30:35

strength has some fun he mom waves

Jerred Moon  30:38

Yeah, I’m trying to think of how I could throw all those together.

Ashley Hicks  30:41

Oh, Lord have mercy.

Jerred Moon  30:43

One trade training session that ultimately comes out as a meet yourself Saturday in an IEM cluster

Joe Courtney  30:53

tempo need one of those? registering boards?

Jerred Moon  30:57

Yes. I need one of those. Joe. I would love to have that. Okay, I think that’s it. I was gonna say something else but I quickly forgot.

Ashley Hicks  31:09

Sorry.

Jerred Moon  31:10

So we’ll get into a meet yourself Saturday and update. So how are we meeting ourselves this week? Ashley?

Ashley Hicks  31:19

We’re gonna do Oh, there you go. You’re meeting Sally. You’re not meeting yourself. Um, so you’re going to run one mile. And then you’re going to do Sally, push ups or schools, excuse me pull ups, push ups, air squats, and then run another mile. So you’re going to do Sally up push ups to and pull ups and air squats to Moby’s flower. And it actually says green Sally up greens alley down. So every time you’re greening up your analogies Yeah, I’m just letting you know. Then you’ll be like up position right and then down down for the push up. Same thing for the pull ups and air squats. Makes a lot of sense. Now once she says greens lie down and doesn’t say anything else, that means you’re staying down. So you’re hanging from the pull up you’re in the bottom position of the push up here in the bottom position of the air squat. So that’s where it gets challenging. For me I said that the miles are time trials right so that’s what makes this super challenging. Don’t sandbag the miles. So time trial mile first and then that’s what sucks for the pull up push ups and air squats and then same thing at the end especially at the bottom of air squats to challenge yourself for air squats dumb you can add weight to it if I’m correct you can add a barbell add some weight to it

32:45

he’s smart about that. Yeah,

Jerred Moon  32:48

it’s definitely mentioned in the brief but it’s to each their own. You know how badly it can

Ashley Hicks  32:56

be an empty barbell I mean it doesn’t I don’t be Jason khalipa thrown on to 25 going crazy or something that’s but yeah, so scale appropriately obviously. And then my challenge was whether you are running with no music and then only doing the flower song for the movements only listen to Moby’s flower for this entire workout.

33:18

What would be my balance

Joe Courtney  33:25

in between the salaries?

Ashley Hicks  33:27

Oh no, I didn’t say the rest in between the salary right what is the rest of between the salaries two minute?

Joe Courtney  33:33

Sure. I’m sure it’ll say officially on

Jerred Moon  33:37

I’m sure it’s written down somewhere. Here I can pull up our workout on wardwell because they steal all of our workouts. Oh I seriously think they’ve stolen every I mean I guess it’s okay right it’s okay to copy someone’s work without their permission.

Joe Courtney  33:57

I mean well no team builder does not have this

Ashley Hicks  34:00

That’s what I’m saying. I was like I don’t see

Joe Courtney  34:03

I thought there was a thought there was there’s got to be 20 minutes

Jerred Moon  34:06

I don’t see it in here maybe it’s maybe it’s briefed in the brief but it like on the YouTube it just says one mile run Sally pull up Sally push up Sally or squats? There might be a resto

Ashley Hicks  34:17

that’s where there isn’t team builder but

Joe Courtney  34:19

be sure to watch because we don’t know

Ashley Hicks  34:25

watch the video all the way through.

Joe Courtney  34:26

Yeah. So funny, so we haven’t really talked too much. So you were talking about timber before but we didn’t talk that much about the ISO part. Well, we’re gonna do a lot of ISO and this one because you’re holding on bottom of your reps. So yeah, you get the in between of the eccentric and concentric Yea, planning.

Jerred Moon  34:49

How did we do that? Oh, it’s just landed on full tempo day.

Joe Courtney  34:55

Yeah. I think that’s when we say time off. On pull ups or even push ups scale accordingly from the beginning.

Jerred Moon  35:06

Yeah, like push ups, like go to your knees or,

Joe Courtney  35:08

like whatever you don’t do it already middle level workouts which are saying, Yeah, yeah. Like pull ups the view, most people want to be able to do the blob. So just maybe do rings, or something like that. Do the I love my barbell in the rack variation for the pull up? Yeah, scale accordingly in the beginning, and once you pick, pick away once you get halfway, you can make it so just just make it. You got it? And you can do it with a barbell on. You can do it I believe in you.

Jerred Moon  35:40

Yeah, you definitely can. My advice? Well, I’ve said it before, this is the hardest meet yourself Saturday to actually complete. I don’t know how many humans have even done it. I don’t know if it’s fully possible for most people to actually do this, as prescribed. No break can’t fall off the pullet bar. I mean, you already have to hang on to a pull up bar for like, what is like four minutes? How long is how long is the sob song? Yes, three or four minutes. So that’s hard enough, like just a bar hang for that much time, but then throwing out a pull up every every once in a while makes it even more challenging. So if you survive that somehow, then you get two push ups, you should be fine there. That’s not too bad. And then air squats he had any sort of way, it’s just gonna be damaging. But the thing with the barbell on the air squats, I really feel like this is the is the part I want to talk about in the challenge. You can do this one. Alright. The pull ups, a lot of people can do a four minute bar hang with pull ups in there push ups, I think you know, whatever, you could probably do it but the squats, I feel like everyone can do it. It’s just a matter of your actual mental fortitude, your grit, I think you can do it. And I’m saying that with a barbell without a barbell, however you want to do it, but I think that you can, because I just know that you can, you can do it. It’s very possible. Another thing that we like to mention squats stay tight in the bottom, don’t don’t get lazy, don’t loosen up and all those things. And true failure in the squat is you can’t stand up. Not I don’t feel like doing this anymore. It’s I can’t stand up. Again. That’s an also why you should be able to do it. Because how are you honestly not going to be able to stand up? You can stand up, right? Come on, you do. So that’s it. And Ashley already mentioned the one mile being time trial. But see if you can complete it ultimately, even at your scaled version. So if you’re not going to do pull ups and you’re you do ring rows don’t come off, the rings do not come off your hands need to hold back the entire time. And same with push ups. I think that this will be probably lost and a lot of people. This is how I will do it and how it probably should be done. I’m happy to get your opinion the from the two of you but you don’t lay on the ground. Right? Oh for the push up. You’re holding yourself in an isometric position of Joe as mentioned. So that means your muscles should be painfully engaged at the bottom of the pushup not resting. Like it’s tea time. Okay, so you need to you need to be not golf. I drink tea now from the tea time. So no, no drinking tea in the bottom of your pushups. Oh, no, I think that’s it. I’ve said a lot more than anyone should say about this workout. It’s hard I challenge you to finish it most people can’t. And you will never

Joe Courtney  38:51

run out empty barbell just holding an empty barbell is like we’ll help you with your form throughout the entire way. 201 100 could be punched over and thrown your back out.

Jerred Moon  39:01

Well, I know anytime I do Sally with like, 135 it’s always just a matter of Do you want to do it? Or do you not want to do it not whether or not a can or can’t? It’s all mental 100 Yeah. Cuz I’m just like, there’s sometimes I stand up after being in that bottom position. I’m like, that was bad. And I don’t want to do that. Again. I don’t want to go back down. So maybe I’ll rack the weight but ultimately, it’s just don’t I want to finish it. So push yourself. This is a this is a huge meet yourself internal. See what you got. See what you made of type of workout? Very much so. Alright, that’s all we got for tempo straight straight across. tempo, topic, tempo science tempo workout. Amazing, amazing, but let’s get some updates haven’t heard from the crew in a while. Yo, how’s like

Joe Courtney  40:01

Alright, good. Oh, that’s it. Okay, cool. That’s good. Um, so my we’ve been on strengths for November, and strength, drink, whatever was

Jerred Moon  40:18

in the scientific study. Yeah,

Joe Courtney  40:20

certainly no title of workouts for that. So, back in November, we did three five and seven rep maxes, and my three and five have both gone up like probably 20 pounds each. So that’s pretty awesome. And squats just feeling amazing now so shout out to your own programming

Ashley Hicks  40:40

seriously, and the you got lower in the heavier one that you did then the first one your initial so just letting you know you even gotten even lower.

Joe Courtney  40:50

Yeah, yeah, I think I mean the angles always kind of weird because putting it is different. It was like I put the video up in is I went faster even though I went heavier. And I went lower like everything was just

Ashley Hicks  41:01

everything was there.

Joe Courtney  41:02

Yeah, just high five myself. And

Jerred Moon  41:05

that’s what happens with well rounded strength programming as a particular nice starting strength and swindlers are fine to start, but they’re not where you want to end up. So yeah, you need a well rounded strength program written by Joe Courtney. That’s what you need clusters from the winner program.

Joe Courtney  41:22

So those are great. I would love to retest or do some running but it’s still ungodly hot out. I just told these guys today I did my 22nd Sprint’s on strength track outside because that’s just kind of what I was left with. And I wanted to hit that intensity and it was very hot. But it was fine. I can run for 20 seconds as it hits the time then. And my weekend workouts have been what was it set Friday are the abilities on the weekend. If I don’t train, I’ll go for like a three mile walk. And it’s been 124 and 126 on those days. Oh, I’ve gone for a walk. So it’s like, by the end is just a walk but I’m in zone two and dripping. Oh, yeah. So it’s good night. Zone two is gonna say yeah, basically, my sense is like the first mile is working up to it. Then after that is just just walking, just doing a power walk. And the two weekends ago, I started the first like three quarters of a mile of jogging just to get my heart rate up. And then after that it was it was like high. It was like right around 70% I was just power walking the entire time.

Jerred Moon  42:26

Yeah, zone two’s not accurate in the summer, even here in Texas. It’s like, Do I really have to walk? Are you sure about that?

Joe Courtney  42:35

Yeah. So and I was telling Liz, like, I got back and I was like, you know, this he sucks for a lot of reasons. But when we get to Monterey, I think I’m gonna miss miss finishing workouts and just being completely drenched. I just like that. It just feels like I did something.

Jerred Moon  42:51

It can be it goes both ways, because I finished workouts like that. And I’m like, that workout wasn’t that hard, but I am drenched in sweat. So it’s like a facade. Try. Did I try hard enough?

Joe Courtney  43:05

No, it’s fine. If I’m sweaty. I tried hard. That’s why my my strength days. It’s like literally I just lift today. And I’m in them, like above 70% of my max heart rate for most of it. Because I’m just lifting it’s 115 degrees outside. That’s fun. Oh, he actually how it goes. Thanks your life. Good.

Ashley Hicks  43:26

I think a while back I announced that we were Scott is going transitioning from active duty into the reserves. We’re still waiting. Like, which is fine. Weird. Yeah, I

Jerred Moon  43:38

know. Military didn’t do something real fast. That’s crazy.

Ashley Hicks  43:42

always happens. It’s cool. He applied for palace Chase. So he could kind of get up like about six months earlier. But he got some good Galligan. Someone was like just be prepared. It might be like 30 days before you move 60 days before you have to move, or essentially like transition out but still in Florida. He’s still instructing still good. We’ve done a lot of travel and come back, which has been nice and had a good routine and still live in the zone to life. loving it. I can tap into zone three. But yeah, what’s nothing nothing crazy here. Ida missed us. She went to Louisiana, unfortunately. But we’ve been dealing with a lot of thunderstorms lately. Hurricane.

Joe Courtney  44:31

I don’t know who it is. Yeah, it is a hurricane. We don’t have weather here we have

Ashley Hicks  44:36

Rocky. Yeah, for sure. So, man, nothing too, too crazy in the Hicks household. Right you Jared? What are you looking at me like that?

Jerred Moon  44:48

All sorts of crazy going on here. Not really. We just have a lot of people working on things and I’ll be done soon. The office is not done. What what If somebody has something to say, what not just say?

Joe Courtney  45:05

Yeah, you know what I do? Because you said that Kyle might be the first one to see it when he comes in Jan in September, and he might not be so I just want to see it. And he should be. So the what we had to do was turn the air conditioning on. I’ll make this story short as I can Oh,

Ashley Hicks  45:21

no.

Jerred Moon  45:23

So the air conditioning we turned on and then the contractor wanted to wait two weeks before we finished the floors just like to cool the building down for like a long period time get humidity out. That’s his process. I don’t know anything about construction. So that sounds weird. He’s just lying to me. Then we’re at the they’re like two days until that two week time period is over. And so they’re about to do the floors and that battle kind of complete it. So we might be done this week. But the AC got delayed of almost a week because they turned it on a word for a day and a half. And then it stopped working. And when they were framing the house they had they shot a nail through the AC line that runs refrigerant into like the cooling system. So all the refrigerant just leaked out everywhere. Yikes. The third time I’ve had this happen in different homes and whatnot like I I’m not even surprised by it. Like our last house they shot a line into a nail into our hot water heater flooded the garage. But it took like a year for the nail to rust before that that happened. But then the plumber figured it out. And then we had another house where the AC same thing like something the line got damaged. And all the Freon leaked out all over the place. And yeah, so just standard stuff.

Ashley Hicks  46:46

Just another day in the moon house. Yeah,

Jerred Moon  46:48

just so it’s it’s fun. I’ve learned a lot. I’m better for it. And I’ll be I’ll be in there soon. Not much else I did. I I’m hard to kill now because I’m pretty certain that’s where I’ll be headed after BCT is over. And so I’ve been I’ve been taking little parts of it and adding it into my into my training. I did the tempo pushups the other day. And I want to bring it up because I want to talk all about tempo all day today. So I did the tempo pushup. So if you haven’t done it, I think I don’t remember how many, I think it’s five sets of Max

Ashley Hicks  47:26

was four sets. No, you’re right, five sets at 40 for the metronome is that Yeah,

Jerred Moon  47:30

40 beats per minute on the metronome. And I got progressively better at it, which I thought was was odd to the end. But it was like this is almost like an out of body experience. My last one I couldn’t feel my arms or my chest anymore. But somehow I kept pushing myself up to the tempo. And I was like, crazy sore the next day though. And I’m never get sore from push ups. And so that was that was cool. That was a lot of fun if you don’t know how to do it, just Google a metronome and Google has been like built in lower it down to 40 which is as low as it’ll let you go on Google. And just when you hear the the little annoying click you go up when you hear it again you go down and again like the Sally pushups you’re not resting at the bottom position you’re holding yourself in that but yeah, that was that’s pretty brutal. Not so much going on. Not much else going on here than those things Oh, I mentioned the cold pool. I know you haven’t done the cold plunge I’ve mentioned it to you guys. Yes I’ve been doing cold and hot that’s an everyday though. Almost every day I mean I’m yeah I’m kind of obsessive I’m trying to like not do it so much but I’m not

Ashley Hicks  48:55

sorry doing cold right after your workout and then doing sauna like at the end of the year day like you normally used to or

Jerred Moon  49:02

doing cold typically in the morning right now. Oh when I first wake up and then hot at the end of the day. So few times I’ve done it like both

Joe Courtney  49:14

scientific question that I’m that I want to know before November. Oh no. How often do you change the water?

Jerred Moon  49:21

The water well, let me ask you a question. Are you concerned with how often a pools water is changed out? or hot tubs waters change?

Ashley Hicks  49:32

Like Geron chlorine in the water?

Jerred Moon  49:34

No, it’s it’s the same exact setup as a this isn’t just like a tub filled with water. I was thinking like,

Joe Courtney  49:41

you fill it up a hose and it’s like it just runs through the coolant and it was like it’s cold water now

Jerred Moon  49:46

No, it’s got like it’s got a filtration system. They’re like chemicals I have to put in it just like cool and stuff. So so I don’t change the water that frequently to answer your question, but it’s a Okay,

Joe Courtney  50:00

cuz I just think of like people that get an ice bath, like right after they’re done working out and just like, oh, they’re just dripping in sweat. And it’s like, well, maybe I’ll just change this best once a week.

Jerred Moon  50:08

Now. Yeah, there’s like a sanitize. There’s like four different chemicals that go in there. And yeah, and I try to towel off too if I do it after workout I tell off before

Ashley Hicks  50:18

you actually gonna do it, Joe? Don’t be a pan. Oh,

Joe Courtney  50:21

man, it depends on how cold it is.

Ashley Hicks  50:23

I’m pretty sure I’m the only one who’s done it with them. You need to do it.

50:28

I thought for sure I haven’t

Jerred Moon  50:30

done the cold yet. Well, I can do that when you come,

Ashley Hicks  50:33

of course. All right, I always do crazy.

Jerred Moon  50:38

Well, and so I’m interviewing the guys who created that thing. So everyone, we hear a lot more about that. But a quick story for me, I’ve been doing cold plunges for a while I have one of those like silver metal troughs that you can buy like Tractor Supply. And I normally, I’d probably only ever do it like once a week, I wouldn’t do it every week. But I’d go to a gas station, buy a bunch of ice, like 100 pounds of ice, put the ice in the tub filled water get in. And but since the ice is limited, I would do it like multiple times do like, stay in there for three or four minutes, get out, get back in and keep doing it. But I never knew the temperature of that I didn’t have like a way to read the temperature. So I was like, This is cold. Whatever, you know, and, and so I lowered that down. The coldest it gets is 39. And I was thinking that’s probably what my trough was like in the 30s or 40s. No, my trough was like 60 degrees now just gonna baby 39 degrees or 40 degrees is crazy cold. So my brother he wanted to do it. And what I what I do after I get out in the morning as I increase the temperature to 60 just so it doesn’t have to work at keeping it like super cold all day, since I’m not going to use it again for a long time.

Joe Courtney  51:55

I’ll start there.

Jerred Moon  51:56

So is that it was at 16 my brother’s like, I want to try it and I was like, I don’t think it’s that cold. But whatever you get in 60 was tough for him. And I was like, Okay, and then I left it at like 48 when he came over to workout one day, he’s like, I want to do it. He’s like, I’m gonna do the cold thing again. He loves it by the way. Like, love hate, right? Like it sucks to get in cold water. But like he has, we’ve talked about a bunch of like, lower limb injuries and things and pain and that and it helps a lot of and it gives him a huge surge of energy too. So anyway, he he’s like I want to get in I was like, it’s 48 Today you got in at like 6062 he’s like no, no, I’m pretty sure it was like 50 and I was like, it was not. And he’s like, Okay, well I’m pretty sure it was so just I’ll get in I’m like, that’s fine. Go ahead and get in. He got in and it was so funny because you can I know my brother really well to just like, as he was like lowering himself and you could tell he was like almost simultaneously pushing himself out. It was like, like both both muscle contractions were happening at the same time. There was like a lowering and oppressing out at the same time. He ultimately lowered himself into it. And I have to talk him through it. I’m just like, just breathe, focus, breathe and he’s like, you can’t get in there and like have a conversation. You got to like sit you got if you’re gonna go You have to basically meditate and you got to like focus. Yeah, focus on your breath and just me doing so anyway, moral The story is I had no idea how cold cold water was. I’ve jumped in at Tahoe Lake Tahoe and they reported the temperature being at like 50 and that was that was pretty freakin cold. But yeah. 38 I mean, 3940 degrees. that’s a that’s a hard. It’s a hard cold. That you all experience. It’s mandatory. Now if you come to my house, so at least 60 seconds in the cold

Joe Courtney  53:46

because we got a video.

Jerred Moon  53:48

No, we will. Yeah, especially the first time that’d be the best video. Like facial reactions. Yeah, that’d be great. I should have done it on my brother. All right. Well, that’s that’s all I have. For all of our athletes. Thank you so much for being a part of the training, getting the tempo getting the cluster, getting the email all the different things that we’re doing and utilizing if you would like for someone to think about all these things for you so you don’t have to and you’re not signed up for our training. Go to Grazia mouthy.com sign up for a 14 day free trial and we will get you taken care of but that’s all I got to share our weekly reminder if you don’t go comfort, comfort will kill you

The post Everything You Need To Know About Tempo Lifting appeared first on End of Three Fitness.

Episode 112 of The Garage Gym Athlete Podcast is up!

Strength & Conditioning Reduces Risk Of Covid

On this week’s episode we have Jerred, Joe, Kyle, and Trampis! They go over a study about how strength and conditioning can reduce your risk of contracting Covid. The coaches dive into this one and have some great takeaways! This week’s topic is a book review on The Art of Impossible by Steven Kotler. The coaches talk about their likes, dislikes, and give their barbell rating for this month’s book. Lastly, for this week’s Meet Yourself Saturday workout we have the Eo3 Fitness Test!

If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:

• Subscribe on any device HERE 

IN THIS 58-MINUTE EPISODE WE DISCUSS:

• Strength and Conditioning 
• Covid Prevention
• The Art of Impossible   
• Eo3 Fitness Test    
• Book Review  
• Tips For MYS
• Updates and Announcements
• And A LOT MORE!!

Diving Deeper 

If you want to go a little bit deeper on this episode, here are some links for you: 

Study of the Week 

• Physical activity and the risk of SARS-CoV-2 infection, severe COVID-19 illness and COVID-19 related mortality in South Korea: a nationwide cohort study

Garage Gym Athlete Workout of the Week 

Be sure to listen to this week’s episode:

• Strength & Conditioning Reduces Risk Of Covid

Related Resources at End of Three Fitness: 

• Training to Live Longer (while being a badass), Fitness Pacing, and Sally’s Revenge
• Concurrent Training: Three Steps to Becoming a Dangerously-effective Athlete

— 

Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!

To becoming better!

Jerred

Transcript: 

Jerred Moon 0:03
All right, ladies and gentlemen, welcome to the garage mathlete podcast Jerred Moon here with our Ashley. Easiest way to say yeah, without actually is gonna just be how I reported so other people are here one of them not actually. So let’s get into it. Okay, it’s Kyle Krampus and Joe. I’m not gonna be there we go.

Kyle Shrum 0:26
There we go nice. Now they’re

Jerred Moon 0:28
not I know. Unless you’re on YouTube you knew right away.

Joe Courtney 0:31
Yeah. On today’s lineup.

Jerred Moon 0:33
And if you didn’t know we’re on YouTube. We’ve been on YouTube, you should go check out our YouTube if you’re listening to this or watching it on YouTube. Thank you.

Joe Courtney 0:43
It is garage gym athlete on YouTube. Yeah, it’s

Jerred Moon 0:45
nine to three fitness anymore. We change the name to garage gym athlete on YouTube.

Kyle Shrum 0:52
Big update.

Jerred Moon 0:53
Yeah, well, it’d be more more of an update on that there’s basically a divorce going on, but it’s a it’s like one of those good divorces, you know, like, both parties are happy about it.

Joe Courtney 1:03
Cause like I take

Jerred Moon 1:05
issue with that.

Kyle Shrum 1:06
Let’s move on from that one.

Jerred Moon 1:10
And I thought we’re gonna get into something controversial to begin a controversial topic. Okay. Alright, so we are talking COVID. Today the study. What is the study called physical activity in the risk of SARS Cove to infection, severe COVID-19 illness and COVID-19 related mortality in South Korea, a nationwide cohort study, I think it was published originally July 2021. So very recent. And here’s the big reason I wanted to cover this study, I want to get into kind of the why because I think a lot of people listening to this, this is going to be preaching to the choir a little bit because it’s more like, Hey, we think you should be healthy, it’ll probably help with COVID. And now they’re just starting to prove it. Spoiler alert. And we’ll get into all the details. But I don’t know if anyone is really like oh is being physically active, helpful in my ability to get sick. Like I think we all know those things. But what actually alarms me, this was posted on the Delaware Division of Public Health Facebook page, and it’s been shared around, it’s legitimate. They they posted this, they said you would have to run five miles a day for a week to lose just one pound of fat. getting vaccinated sounds a lot easier. Protect yourself and those you love in the Delta variant get vaccinated. So I’m not taking any issue with getting a vaccine not getting a vaccine or whatever, not even not even going down that road. I’m just saying the mindset of let’s get vaccinated, because fitness is hard. I take issue with right like, that’s not the reason that you should be doing it. And so it’s this mindset that scares me a little bit. And I know, that’s where we’re at, you know, it’s like, Hey, don’t worry about it, like there’s an easy button. So again, nothing to do with being pro or anti vaccine, it just has to do with the mindset of thinking, you know, you don’t need fitness, you can just go do something else. Now, I do want to point out that they got a lot of negative comments after posting that, and they did redact that post and changed it and apologized. So that’s, that’s great. And the reason I still called them out, even though that happened is because like, going back to what I said, the original flawed logic, like somebody wrote that and either either thought it was funny, or they thought it was like, legit. And I’m hoping they just thought it was funny. But Delaware Division of Public Health, probably not known for its comical Facebook posts, right. And so I’m thinking it may just be the logic of, let’s get fitness and try something else. And so that’s a big reason. I see things like that. And I wanted to dive into this. So this is the first large scale population based nationwide study that investigated the relationship of physical activity with the infectivity and severity of COVID-19 and its related death. 100,000 people in South Korea, there were eight different cohorts and they adjusted for all sorts of stuff. Like we can’t even get into every single thing that they did. There were all these different cohorts, all these things that they adjusted for, like whether or not you you know, what your cholesterol was, you know, whether or not you were a smoker, whether or not how much alcohol you drink, like all these things, they adjusted, adjusted for they had different cohorts, and they reported all those things. And if you really want to dive into I highly recommend checking out this study, you can go to the show notes and check it out. We always link to the study in the show notes if you really want to dive into it. And this one’s 100% free study meaning you can get the entire thing and read through it all for free. But what was most interesting about this study to me was the fact that so the the most interesting part here was was the fact that it looked at your ability to contract the infection, which I thought was very, very interesting because it was really looking at three things it was looking at.

If you know whether or not you would contract, like what if you ever reduction in the ability contract COVID was the first thing. The second thing was the severity, like how bad COVID is, and the third thing was death. So those are the main things that they were looking at. And overall there, I’ll jump to their conclusion, then we can dive into some of the percentages how much activity all these things we can, we can jump into those. But ultimately, the takeaway or the conclusion was adults who engage in the recommended levels of physical activity were associated with a decreased likelihood of SARS Cove to infection, severe COVID-19 illness and COVID-19 related death. Our findings suggest that engaging in physical activity has substantial public health value and demonstrates potential benefits to combat COVID-19 is a gigantic study 100,000 people, they started with some I think it’s in the 200,000 range, even close to 300,000, they had to exclude a bunch of people. It was just massive. And I will say the only limitation to studies like this is it’s a lot of self reporting. But so a lot of the nutrition studies that we read. And so the fact that they came to these conclusions with self reporting is still pretty phenomenal to me pretty crazy stuff. But let’s dive into some of the nuances or details of the study. Gentlemen, what did what did you think?

Joe Courtney 6:36
I’ll try and leave some of the juicy bits for the other guys. But uh, yeah, this was huge. They and I like that they examined the those that had COVID. And then they looked at their medical history over the past several years. And the assessment that they went through from from their past medical, so it’s not like they sent people questionnaires and asked, hey, between the years of this and this, asking all these questions, and that’s the result they got back. This was like, normal checkups years in advance that weren’t even known they were going to be used for this from

Jerred Moon 7:08
2015 until 2020. Yeah,

Joe Courtney 7:11
right. So a ton of data that wasn’t even influenced by, by COVID at all, just normal health health assessments. And while that can be good and bad, because, you know, you get people just saying it, it’s there to their own to their own answers. And then like, the parameters are a bit loose of what strength training, what’s aerobic training, some people will just like, yeah, yeah, I do that twice week. Some people might embellish what they say, for like the reporting to their work, because sometimes the work checks in on their medical profile said, Yeah, yeah, I’m healthier than, than you think I am. But the overwhelming the amount of people and the data that it showed, like, that might be the case for a couple of 100, you might see a little bit of a fabrication of the the results, but for dotnet, 70 500,000 people, it’s the it’s overwhelming what it all showed, which is pretty, pretty awesome. So the other things that when you were talking about some of the, you know, the contracting, the severity and the deaths, another one that they did, so they pull all kinds of data was that it also showed with you were were admitted into the hospital for COVID. that on average, people who were active were in the hospital two days less. So two days less than and like every day that you’re in the hospital for something increases the chances of either getting worse, but two days less taking that off the bat is pretty huge in general. And that’s just I mean, that’s always one of the biggest causes for lockdowns anyways, because of the new hospital space. So that’s that was a huge one that I picked up on, I had to kind of dive a little bit. And that’s the main parts that I wanted to get out there before. We started going into everything else demographics. We had, it was also mostly young people. So under 60 was mostly wasn’t looking at older people as well. So kind of a prime age group study for health and stuff. So 33% 2920 to 39 37.8 40 to 59. And then only 28% was over 60 and 52% were female. This whole giant group, but what do you guys got cramps?

Unknown Speaker 9:31
Yeah, like, I mean, like you were talking about the just the way they went back into the past of these people when just gathered all this information for whatever it was 70,000 people or you know, it was kind of incredible to me how how organized it all was, like Jared said, though, you know, it’s a lot of self reporting, but you you got to imagine some of those people are telling the truth. So

Jerred Moon 9:56
yeah, I think I tend to trust self reporting a little bit longer. Because I mean, because of the length of the data set going back 2015 to now, if they were like, yeah, just over the last three months, we’re trying to do a COVID study, like, tell us something. I’d be like, well, I don’t know. Seems kind of odd. But yeah, that just how many repetitions you have from regular physical checkups and stuff. Like it just seems a bit crazy.

Unknown Speaker 10:21
Right? And then you know, what the results? Yeah, I mean, like, like, you kind of said, also, it’s no surprise that that healthier individuals handled the virus better. But the difference between no activity, some activity, the right amount of activity, and then, like vigorous activity, it’s just that that that built that bell curve that you talked about all the time. And just it was just Stark, in when he looked at the results, that it’s exactly what what you talked about. There was a CNN, if you were gonna do one, and not the other, it was probably better to do aerobic. Seems like having your cardiovascular and aerobic system a little bit stronger would be better, but by far and away, just following concurrent training, and is,

Jerred Moon 11:17
which one is better tramp is

Kyle Shrum 11:19
the best? Yeah,

Joe Courtney 11:21
I think we’re playing chicken to say who’s gonna say it? Yeah,

Kyle Shrum 11:24
definitely gonna say it.

Jerred Moon 11:26
Words concurrent training in the study. But that’s all I read the whole,

Unknown Speaker 11:31
basically, I mean, it was, it was kind of cool to see that. I mean, there was that one graph that had the three and it was just, it was just plain as day that people who can train both systems, or, you know, all the systems have a better chance of beating this thing. Or, or like Joe said, spending less time in the hospital, cool study, just a lot of information. And obviously points to things that we’re passionate about. God, what did you have?

Kyle Shrum 11:59
Yeah, just another study confirming, you know, everything that we talked about all the things, I’m glad that somebody said concurrent training, I was definitely going to, it’s referred to as a Robic and strength exercise in the study. But it’s like, Yeah, I know what that is, when we know what, what you’re really trying to say here. So the, the groups the active versus the insufficient, or sufficiently active groups, those groups were based off of the 2018 American guidelines for recommended exercise. And those guidelines recommend between 150 and 300 minutes per week of training to be healthy. And so 150 minutes is the bottom end of that 150 minutes is two and a half hours, which you break that up over five days, that’s 30 minutes a day, 30 minutes of exercise a day, is the bottom end of the baseline for the active group, the active group saw a saw a 22%, lower risk of infection, a 38%. lower risk of severe illness with COVID-19 and an 83%, lower risk of death from COVID-19. That’s the active group, that’s the people who are getting the minimum amount, according to So basically, the people who are doing 30 minutes a day, at the minimum 30 minutes a day, are 22% less likely to even be infected. 38% less likely to have a severe reaction 83% less likely to die from COVID-19 according to this study, so to me, I mean that what else do you need to know? You know what I mean? What else do you need to know? Do something, get out there and do something get to moving? Not just and that’s that’s something else that there’s they had a whole section of like, potential limitations to their study, and one of the things that they highlighted was, this is only reporting like training. So what we refer to as training, which is like intentional movement, intentional movement that’s outside of your daily physical activity. So if you have a physically strenuous job, that physical activity doesn’t get reported. This is what are you doing outside of your normal daily everyday activity? And so this is like specifically training so

Jerred Moon 14:25
yeah, there’s a limitation to the study and I thought it was more of like a beneficial part two, the study because they they straight up said they excluded people with like, very light activity, our active jobs. And so it’s like, we’re not we’re not counting the people who, like a mailman who walks a lot. I say that because we’ve actually had a had someone in our programming like that, like that’s very active, but it’s not the same as a madman who walks a lot who also does garage mathlete training, you know, that’s quite a bit different.

Kyle Shrum 14:55
Right? Well, and I kind of saw the limitation part of it because If you have somebody who has a physically strenuous job, maybe they’re not coming home and training, you know what I mean? So like, Yeah, because they feel like they get enough physical activity doing their jobs, and they’re not going to come home and train. And so I can’t, but I agree with you, I like that they kind of excluded that because like, if you’re not intentionally moving, intentionally training outside of your every physical, everyday physical activity, then that doesn’t count. And so, so Yeah, I agree with you. I can’t, I liked that. But like I said, I just I don’t know what else, you know, what other evidence do you need, you know, and this is what we’ve always known, you know what I mean? It’s not just COVID-19 that This protects against, it protects against everything that this study specifically goes into the immune response, how much physical activity just a little bit, just intentional, a little bit of intentional movement, every day, can just build your immune system and your immune system protects against everything, all diseases, you know what I mean? All sicknesses, it helps you recover better, it makes sickness, less severe for you, it reduces your risk of dying from everything. And so I just, I thought, I thought this was this was a really, really good studying whole whole bunch of people over a long period of time. I think, you know, I agree. I understand why they put in those potential limitations in their study, I think they needed to do that. But that’s what studies typically do. They’ll they’ll just list potential things, since they’re publishing these in the scientific community. But I think when you have a cohort that that’s, that’s that big, and it’s studied over that period of time, I think that kind of erases a lot of those things, and kind of takes away the potential issues for it.

Jerred Moon 16:40
I think limitations are almost like calling yourself out. I think people should probably do that when they post things on like social media to, like, post this and then try and immediately like, how are you going to plan to attack this since you’re an expert? Yeah, so I think there were a lot of limitations that they put down. And you could dive into those one of those being, they didn’t really take into account the nutrition side of this. And so that that could be a huge factor, you know, and that’s something we’re not going to know in any great detail from this study is like, if someone’s getting, let’s say, 300 minutes of moderate to vigorous intensity exercise training, what are you going to call it per week? My guess is that they also have a pretty decent diet, I don’t run into many people who are putting in that much work and then have just an absolutely crappy diet. I mean, they do exist, we, we know of some, right. But the, for the most part, people are going to clean up their diet, it’s probably not 100%. So how much does nutrition play into this? Probably to some degree, right? Especially, because they they listed, you know, what are the possible explanations of the results. And they listed a bunch of them, it was like immuno surveillance, meaning your, your body could just pay attention more to like things that are in it and can like, identify an invader and destroy it. And but the second one they they listed was reduced systemic inflammation, and promoted by recirculation of immune cells, all these anti anti inflammatory stuff, but we know the diet can help with that a lot too, as well as exercise. And so they put in like, why they thought that the immune system of people who exercise more regularly might have a leg up on everyone. So yeah, I think that’s important. The 115 minute minute minimum seems to be the great thing too, for everyone to shoot for. If you’re following our training, you’re definitely getting that in. But the most interesting part to me that I really hadn’t really heard is just the the reduced likelihood of being infected in the first place. I think that that’s the most interesting part to me, because if you would have told me Yeah, like you’re, if you get it and you’re you’re you know, really healthy Yeah, maybe won’t be so severe maybe you will end up in the hospital but the fact that you might not even get it in the first place you have a reduction 25% or 30%, or whatever it is. That’s that’s just pretty crazy to me, you know, that means your immune systems like on another level so anyway, really cool study, I’d have a lot more takeaways than than what you all have mentioned. But let’s get into just the killing comfort of this. How can How can the listeners feel comfort with this information? This study? What do you think?

Joe Courtney 19:36
I think or trips already go.

Unknown Speaker 19:41
Yeah. I think you know, we, we, we get dependent on someone telling us how to be healthier, you know what we need to do to stay healthy and I think a lot of people need that and if you know if if you’re not taking Care of Yourself, though, I mean, you’re not doing everything you can like, in like Jared says beginning this, this isn’t about whether to get a vaccine or not, if getting a vaccine makes you feel safer and more comfortable. And, you know, that’s probably a great mental side effect of getting a vaccine, because you’re just not, it’s not hanging over your all day. But if you’re not taking care of yourself to, then you’re literally not doing everything you can do. So you’re killing comfort probably should be to just look at every, every bit of your life and see, how can I be healthy on my own terms, instead of worrying about somebody taking care of you?

Jerred Moon 20:38
Don’t know, and pandemics probably aren’t done. I mean, probably, in our lifetime, at least in the next one. I don’t know they did this miracle vaccine in like less than a year or whatever it took, like pretty incredible, just the science behind it and everything that actually took place to create a vaccine in such a short amount of time. But that doesn’t mean, let’s just say another pandemic does come or maybe this thing mutates so aggressively, that the vaccine isn’t effective. I have no data supporting that statement. I’m just saying, if these things happen, your only line of defense is going to be your immune system. Yeah, we can be social distancing masks and all these other things. Assuming that stuff’s in place, like your immune system is what keeps you from getting sick. And so that’s Yeah, I completely agree with you tramp, it’s like, you gotta do what you can, you can’t go all the way back to that you can’t just assume there’s some sort of easy button that you can hit and your everything’s gonna be good. Because even if you want to consider the vaccine, the easy button for not, you know, for the future of COVID doesn’t really matter, because there are a lot of other things that could happen in the future. So I think taking care of your immune system is insanely important.

Kyle Shrum 21:46
Well, you you run into, you run into infection rates anyway, with vaccines, you know what I mean, and that hat, and I’m not even going to talk about COVID, like flu shot, I know, many people who would get a flu shot every year, and then they would still get the flu, you know what I mean? So like you can like vaccines, vaccines help boost your immune system to help you. With the viruses, they don’t necessarily just 100% protect you from from getting sick. But the biggest thing that can help you with sickness is the immune system that’s programmed into your body. And like the human body is a resilient thing, as long as it’s taken care of. And so, mind kind of goes along with that my my killing comfort is just get started. Like, it’s it’s common sense. It’s pretty plain, that physical activity. And as we can see from this study, like, it doesn’t take a whole lot of physical activity, but it needs to be intentional and need to be outside of what you normally do every single day. Just get started, do something, do something intentional, every single day and start taking care of yourself. And building up your own immune system and letting your body take care of itself. And I would say go step further, we talked about the grid all the time, that’s an easy way to get started. Make yourself a grid in the morning, make it a three by three, you know, it’s non non blocks, make it a three by three, and do a few reps of something. And fill in that grid, you know, do some push ups or do some, some air squats or you know, something, do something and fill out that grid every day and do that for seven days straight, and kill some comfort and get started.

Joe Courtney 23:26
I think Paul might be kind of cool. I don’t know, if there’s one out there, there probably is there’s studies on almost everything. But if there’s any study that examines like fitness, and like white blood cell count, like breaking it down that narrowly and basically because that’s part of natural defense anyway, but that’s just uh, maybe maybe down the road we’ll find more on. But my killing comfort might be my most uncomfortable one that I’ve come up with. And that’s just because of the I guess the nature of it. So most more than likely everybody listening to this is either doing strength or aerobic work, or both, you know, the lover athletes are doing both. So starting, it might be easy for them or they know. But what about your spouse? What about your siblings? What about your parents? Are they doing either of those things, and with all this stuff going on now and maybe you know, temperatures get colder, that’s usually when infection and all those rates go up. So maybe in a nice way, get somebody to get somebody else to introduce somebody else to do a strength and aerobic type high or getting elevated heart rate worked out maybe once or twice a week to you know, plant that seed just to show Hey, you know, this is you get 20% less chance of getting sick or even catching a sickness versus farther than that. So trying to lose somebody else into a little bit of fitness would be my way because that that can kind of that can be hard for for a couple different reasons.

Jerred Moon 24:57
Dammit, Joseph Good work God took mine. So I’ll just say in a different way the exact same thing. So yeah, my, my killing comfort would be to get others involved. Like I mentioned at the very beginning I feel like in introducing the study on this podcast, the garage, gym athlete podcast in which we have programming services like, yeah, most everyone listening to this probably good to go. Your you got your fitness taken care of you’re doing everything that you can. Some people may be listening, maybe that’s not true. So yeah, go get started, like Kyle said, but for those of you have your ducks in a row, go help somebody else, you know, try and get one or two new people involved in fitness. And I’ve talked about this on the podcast before, just don’t stop trying. Like, I feel like I feel like people, whether it’s in your family or your friends, they give this half hearted like thing, but I think that you should get to the level where they become offended. And like they are like angry and give you a no, once you get there, you can back off. But if you’re just like, Hey, why don’t you work out with me sometime? And their guy? Yeah, maybe? No, I’m not going to. And that’s it. That’s like, kind of like I tried and like they didn’t, that’s not trying. That’s like that’s doing basically nothing that’s mentioning something and they didn’t even know if you were actually serious. Start mapping out the plan with them. Or hey, you you want to come train in my garage sometime. They’re like, yeah, maybe like, how about Tuesday, 2pm. Next week, and then yeah, now we’re getting real, you’re starting to hold them to a time timeframe, like actually try hard to get people involved. And teach them what you know, if you’re listening this podcast, you’re probably smarter than most other fitness people, everything that’s out there. And so definitely go get other people involved. And you know, try and get them fitter. Because we can outside the any of this COVID crap, like, we there’s a serious problem in the world of obesity, right, that’s, that’s a big, bigger pandemic epidemic, whatever you want to call it, then than anything else, you know, there will be more people dying of basically, obesity related problems than COVID will ever kill anyone. So it’s a much bigger issue. So trying to get your friends and family involved is very important. So do do your best there. I know, for me, it’s always been my family, like I just annoy the shit out of them. And my brother is now working out with me and took me I don’t know, five or six years to finally get him here on a consistent basis. But I didn’t give up. Right and now he’s here. He’s He’s training with me and hasn’t stopped for a few months now. So things are things are going well, people do give in eventually, once they realize it’s an important thing that they need to do. But let me

Joe Courtney 27:44
say it’s harder to get somebody to work out, not even with you, but get somebody to work out or to clean up their diet.

Jerred Moon 27:53
No diet, for sure. Because everyone has a diet, right? Everyone has it. So like, they are very ingrained in what they’re already doing. So it’s you have to break a lot of bad habits for someone to get involved with fitness. It’s really just introducing this new timeframe, right. It’s like, you need to come at this time. And that’s one hard thing. But people’s diets can be so crappy, they have to literally break 47 bad habits introduced 47 new ones. I think mentally it’s it’s more taxing to fix a really bad diet, as opposed to having someone walk or come to your gym, or whatever. You know, I think that’s a little bit easier. But that’s just my a

Kyle Shrum 28:32
lot. It’s a lot more common to run into somebody who’s emotionally attached to food as well versus someone who’s emotionally attached to the gym. So yeah,

Joe Courtney 28:40
I guess the difference of introducing something uncomfortable versus taking away something comfortable and pleasure for Right, right. Right. But it’s not impossible.

Kyle Shrum 28:50
Not impossible. Nice job.

Jerred Moon 28:54
So, we’re going into the book review.

Kyle Shrum 28:58
Did you set that whole thing up?

Joe Courtney 29:00
I’m not gonna tell you my secrets.

Jerred Moon 29:04
I think he thinks I don’t know how to transition remember?

Joe Courtney 29:08
actually did had that question just came to me halfway through so.

Jerred Moon 29:12
Okay, so we are doing book review. It’s our monthly book review. The book is the art of impossible a peak performance primer by Steven Kotler. I get that right. Okay, so I’m going to read the description of the book from Amazon. And then we can get into our takeaways what we liked what we didn’t like in our overall barbell rating on a scale of one to five fractional plates allowed. Alright, so bestselling author, and peak performance expert Steven Kotler decodes the secrets of those elite performers, athletes, artists, scientists, CEOs and more who have changed our definition of the possible teaching us how we can we too can stretch far beyond our capabilities making impossible dreams much more attainable for all of us. What does it take to accomplish the impossible What does it take to shatter our limitations exceed our expectations and turn our biggest dreams into our most recent achievements, we are capable of so much more than we know. That’s the message at the core of the art of impossible building upon cutting edge neuroscience and over 20 years of research, best selling author, peak performance expert and executive director of the flow research collective. Steven Kotler lays out a blueprint for extreme performance improvement. If you want to aim high. Here’s the playbook to make it happen. inspirational and aspirational, pragmatic and accessible, the art of impossible is a life changing experience disguised as a how to manual for peak performance that anyone can use to shoot for the stars spacesuit not included. So the reason I wanted to read that entire description just to see if we feel like the book lived up to such a great you know, description there if we were if we felt that way. Let’s get into it. So likes, didn’t likes? pros, cons. Gentlemen, what do you think about this book, The Art of impossible.

Joe Courtney 31:05
So I will say starting off with dislikes was a lot of times when you get these books, especially self help book learning and self help, but a lot of nonfiction is they come at you with like their powerful statements, their success stories, they’re shiny objects, they’re everything of like, this is the success, this is great. This is this thing. And you’re like jazzed up from the beginning, good to go run through a wall and then maybe you know, 3040 50% through, you might start to slow down and may might start to wane on you. This one was kind of the opposite. The first quarter of this book, I was kind of like me on like, I wasn’t really too into I didn’t really get much from it. But as it went on further and further, I was like, Yes, yes, yes, this is this is. So there’s a lot of great stuff as it goes on. And it just gets better and better. A couple of things that I really like probably my favorite thing, the one that stuck in my head the most was the five books of stupid, I really really liked that. And it’s kind of what we say sometimes about when it comes to nutrition, if you want to learn about nutrition, you can’t really just read one book about it and be good you got to read several and get several different angles on it and the five books of stupid really laid out a great way to if you want to learn about something new get into something new, and how he broke it down into Okay, the first two books should just be completely popular. Read it so that you’re still excited about the subject don’t get too niche don’t get too bogged down with something too crazy so that you don’t get confused or back out you want to still see be excited for those first two books. Then the third book you’ll start to narrow your focus and then the fourth book should start to get even harder and the fifth book should challenge you the most about that subject and I think that is really really awesome it no matter what you want to get into or learn about. That was one of my favorite parts about it and it’s a really practical way to go about will learn to learn something new instead of just like Well yeah, I guess this book I saw I’ll just kind of pick this up. I mean still find just pick up books, but that was really I really really liked another thing that i i never I haven’t checked out yet but I really want to was the Tim Ferriss experiment. I never even heard of that. Until recently. I don’t really know too much about Tim Ferriss.

Jerred Moon 33:16
I only watched one episode when it first came out a long time ago because it was like only on Apple I think or something like that. And so at that time when they did it and so I think I watched like one and then didn’t watch anymore but yeah, it’s pretty good.

Joe Courtney 33:29
Yeah, um, boy idea but behind that was was kind of cool with the fact that like, I guess different spirit was he takes like 72 hours or whatever, to learn something new and learn from an expert and how he breaks it down to learn something sufficiently enough. He’s not like an expert at it, but he it just proves the whole point of that in the book was that no matter how old you are, no matter where you are in life, you can still learn and pick up on new things and adapt and grow. And I think a lot of times people get stuck into you know, you get in your life and you’re in your 30s or wherever you are you’re just like okay, well this is like now you know I’m I have my job I have my life now I’m just kind of doing what I want from nine to five Monday to Friday kind of thing. So if you are pursuing something this shows that it’s it’s never it’s never too late and you can still go about it and learn all these whatever you want especially if you can focus to the right way and go about it in a relatable way and enhancing flow I liked there was a lot about enhanced flow that was kind of the biggest part about it but this is not something that we went over in like like college with a advertising and marketing changing surroundings is a big one that I have done and like to do a lot I just noticed that you know if you leave your office you leave just go somewhere else. If you need to get creative get get some some things flowing then changing surroundings can be can be great and then the doing the doing something with like a low brain power. Very like murmur remedial tasks can also help shake thoughts loose and get you to enhance you flow. But, Kyle, what you got?

Kyle Shrum 35:10
I really enjoyed it. I think it’s pretty clear. My favorite book that we’ve covered on the podcast is the art of resilience and Bria, we covered that a long time ago,

Joe Courtney 35:21
you like art books?

Kyle Shrum 35:22
I do. I’m going to mention another one here and just have art. But this one, this one was right up there for me. I really, I really enjoyed it, too. I think that narrative part of art of resilience kind of puts it above this one. Because it’s a it’s more of a story format. But

Jerred Moon 35:38
why is it a comparison? Just so you know, I really like this one. But which art book

Joe Courtney 35:43
I like best?

Kyle Shrum 35:45
Yeah, no, right. That’s just anyway, I guess I’m just trying to give some context of how much I like it. That’s what I was trying to do. Sorry, it’s trying to try to give context of how much I like it. Because everybody knows I really liked the other one. But it’s talking about capital ivers lowercase I and possible, and how to have peak performers pursue those two different things. So capital Y impossible is something that nobody has ever done. So basically, like pushing the limits of all humanity of all human performance, and achievement, and little ly impossible with something that seems impossible for you. So it’s something that other people have done, other people have accomplished. But it’s something that in your head, you, when you think about possibly doing that thing, it doesn’t seem attainable for you. And so just kind of using his format to do both really to, to push your personal limits, but also, if you’re so inclined to push the limits of all humanity with those capital, if possible, but it kind of remind me of, here’s the other art book, The War of Art, by Steven pressfield. And that book is all about finding the thing, basically, it it’s about finding the thing that you are put on earth to do, and pursuing that thing with reckless abandon. And so that’s kind of a lot of what this guy is talking about, as well at finding your what you’re passionate about how to narrow down on that thing that you’re passionate about how to pursue it, a lot of really practical applications of how to do that. And so that’s kind of what it reminded me out as well. I really liked one of the very first things that he shared was his 25 interest exercise of where you write down 25 things that you’re really interested in. And he also drew that the the importance of writing it down physically like pen to paper, instead of like putting it in digital format, because there’s something really powerful in the connection between writing some physically writing something versus typing something. But 25, things that you’re curious about, be very, very specific, as specific as possible about those things, but things that you would be like if you could take a weekend, and really dive into some of the stuff surrounding whatever that one thing is, that you would do that, that you would take some time out of your weekend to read a book or to or listen to a lecture or maybe even talk to somebody who’s an expert on that thing. And, but be very specific about it. And once you have your list of those 25 things, find the connections amongst those things. So see, if there are like three or four things on your list, there probably will be about three or four things on your list that are connected. And that’s going to help you kind of start to narrow in on the thing that you need to be pursuing and the thing that you’re passionate about, and that will help trigger this flow in this creativity and all those things that he talks about for the rest of the book. So that’s kind of the the first step is that 25 things list. And so I really enjoyed that. I thought that was really cool. The five books of stupid was really cool as well, of course, we read all kinds of books all the time. So somebody suggesting, hey, you should go read more books. I like that. I think that’s a good suggestion. But also, one last thing. Basically, he talks about learning something interesting about what you’re interested in every day. So whatever it is that you’ve narrowed in on that you that you’re interested in, that you want to focus on. Learn something interesting about that thing. And it helps continue this flow in this creativity cycle, where you just continue to learn more and push forward and, and start to achieve those things that you’re wanting to achieve. trampas what you got.

Unknown Speaker 39:41
Yeah, like these guys had a great book, tons of just like actionable activities like the five books of stupid and in just these different processes that you can go through to get the same place. He talked about the intersections of things, a lot And I kept comparing this to me making merch. Because what is fitness and drawing and marketing? And what does what do all those have to do with each other. And it’s finding that that spot where, you know, I can sit down and take a fitness topic, put it on an iPad, then figure out how I’m going to let people know that it exists. And you’ve got to learn all the different places and find that intersection. That’s perfect. And that’s the whole book, I was just comparing it to what I’m trying to do with these businesses. And with the merge here, and I just thought it was great. Want to also talk about he talks about the importance of sleep, hydration, and exercise towards the end? oddly enough, that’s part of jarrods elements that he’s put together, you know, all that stuff is important to reach the maximum level of benefit. I’m getting into flow, nothing Joe, you sort of mentioned doing something mindless, it’s not completely mindless when I’m doing it. But you know, I can listen to an audio book or something like that, while I’m, I’m drawing on my iPad, you know, and I kind of know what I’m doing with the drawing, and I’m able to soak up the information. And, yeah, again, it’s just finding that that intersection of the two activities and trying to put them together, he talked about how these companies will set up, I can’t remember which example he gave, but these companies will set up their offices so that people like have to run into each other and communicate and talk and basically how that just spurs on, you know, imagination and creativity. It was at Apple. Yeah. And it was a tech company, I can’t remember which one, but like Apple set up their own medium ones. Yeah, one of the smaller ones, but they’ve set up their offices in a way so that people have to go certain paths. And you may like, run into somebody that you know, and then just just basically it’s it’s bringing in what he kept calling confusion, or aggravation, I guess is the better word for it. But like, it’s when you start getting aggravated, that’s when you start to creatively try to get your way out of it. And it basically, it just opens up the pathway. But just so many, so many good actionable tips from it. I mean, it’s almost too much to try to explain because there’s, he basically just, he defines this perfect storm for people that do the impossible. And it sounds kind of corny, but but like, that’s, that’s what he does throughout the whole book. So great book, a lot of a lot of tidbits, you could take one part of it. And you could just implement that if you’re below one point, or you can try to take the whole thing and do it across the whole spectrum. So and then the last thing I’ll say is, it’s not impossible, it’s possible. And that’s for a very specific group of people that are gonna laugh at me later. All right, go ahead.

Jerred Moon 43:08
So Steven Kotler phenomenal author, just in general, I don’t know, if you haven’t read any of his other books, I highly recommend them. He’s written multiple stealing fire was really good. Really, like probably one of my top 10s like, that was a that was a great book. I think it’s the rise of Superman. And another great book, this book, great book. He’s just, he’s an actual author, you know, like he, he didn’t come with some idea. Like he, he talks about his process, kind of in the five books of stupid like he, how he does research how he comes up with good questions, and you can just tell how we put the book together was, is is very good. He’s a smart dude, he’s a good writer. And there’s a lot of phenomenal takeaways, I would say the entire book really is about flow, and how to get into this, you know, better, more, you know, this peak performance mindset. And just like that’s why I do everything that I do. You know, I like the elements all these things like the reason I I’m, I’m chasing different things in my diet has everything to do with my mental performance and very little to do with my immune system, more recovery, like all those things are great. All those are like the cherry on top for me. But the reason I’ve pursued all these different things is because I want to perform at the highest mental level possible. And I feel like he’s put a lot of great ideas in this book to be able to do that. And one thing that kept coming up throughout the book was just the importance of actually having goals. He called them versus the massively transformative purpose he called them mtps, which is essentially like a goal for your life mission statement for your life. There are high high hard goals which are a major major step towards your MTP and then clear goals was your daily sub steps. So the having goals or intentions are very important. You really can’t, you can’t get around it like you have to it doesn’t, it doesn’t mean you have to say I want a 500 pound back squat, it just means that there’s this different, different way that these elite performance are pursuing things, then people who are not at all. And so you have to be pursuing something. And so I think goals are, are really important. And like I said, I kept coming up throughout the book. And so I think that people should go through some of the exercises, Carl mentioned that the there’s like, things that you can actually do, but he actually walks you through like coming up with your MTP, I did it, you know, and that’s fairly easy for me because I kind of already have these things in my brain. But I was like, yeah, I’ll do that. I wrote down my high heart goal, I went through my clear goals, like I do a lot of these things already. And he has just given it such a clear framework, you know, so I think diving into these things to get into a better flow state is something that everyone should be interested in. And the easy takeaways were like transit said, Follow the elements sleep train. But then really focus on this undistracted work, I’ve actually been a lot worse at this lately, mainly due to my work environment, not being in my new office, kids at home. COVID 2020 2021. I won’t say it can be completely distracted work the whole time. But the least focused, I’ve probably been able to be at work, but pre this pandemic and everything that’s happened, that there’s like, my life is like, you can’t talk to me, you can’t text message me, you can’t slack me, you can’t email me, I will be working from this time, this time, you’ll get in touch with me when I’m ready to like, allow that. I haven’t been like that lately. And so this is really like, reminded me of how important that is. Like, that’s how you write a frickin book. Like, that’s the that’s what you need. You know, a lot of people want to write a book I’ve written to, I’ll write more. And it’s gonna, it’s going to be this level of dedication that you have to have, like, you can’t be distracted, you can’t be answering emails, and all these messages when you have something and what I loved about it, it’s not like, he didn’t say you need eight hours of this. He said 90 to 120 minutes. So really just talking about like, I couldn’t go my whole day without talking to Joe or Kyle or Ashley, your trips, like they, you know, we have to communicate about things. But can I dedicate one to two hours, the first block of my morning to like execute something that I really need to do. And then I can be I can communicate, I can be more, you know, social interaction, all that stuff. Yeah, sure. But you need that undistracted work. And so I think that that was a big thing that he put in the book and another book on that one is deep work. I don’t do we cover deep work on this Anyway, I’ve mentioned a couple of times. But deep work is really good if you’re just looking on things. So on some practical takeaways about how to get into more of that state of mind or that workflow. But one of my favorite things that he put in there was the low energy grid exercise. And this is a very small thing.

But he called it a low energy grid exercise. I call it an NF phi. I put it in the killing comfort planner, which is over my shoulder if you’re watching the YouTube video, it’s called the no fail item is what I call it. I don’t know what shoulder 2.20 Yeah. Yeah. And so anyway, we have very similar mindset here is like there’s what’s this one thing that you had that no matter what happens today, it’s going to get done. And he was talking specifically about fitness. I think that it’s awesome. And so I think everyone, I took a coaching call will call was out of town and I challenged him to do it as to to set a low energy gray exercise. And so I think that you should do it. That means if you can’t get your training session, and today there has to be like a bare minimum that you do. He mentioned some runners, their minimum was like 20 minutes. His minimum was 200 pushups, something like that. And so I picked a low energy grid exercise for me that is one part of Murph. So one element of Murph obviously not Murph. So it’s either a one mile run, or 100 pull ups or 200, push ups, or 300 squats. So there’s an order and all of those, that’s what I selected as my low energy. Great, great exercise. If I have a travel day, I’m at the hotel, there’s no way I workouts happening. Alright, well, your options, really, at this point are probably gonna be 200 push ups, 300 squats right now. And I just love that level, because it doesn’t take a lot of energy. And it is a complete, complete exercise in grit. You know, that’s all it is probably not improving your fitness that much. It’s 100% just a test of who you are. Can you actually do that every time you come up to the, you know, I kind of can’t make it, I can’t do it today. I’m going to still do this minimum. I think that really builds a lot of character. So anyway, you’re interested in flow, I don’t have a lot of negative things to say about the book. I thought the book was awesome. I think he probably could have cut to the chase a few times in the book. But that that’s probably just because I was so fully bought into the idea from the start, that the cliffnotes would have been perfect for me. But I get if you’re kind of on the fence or new to this stuff, then the book is probably really well written for for people who are trying to learn more. So Let’s get to our barbell rating.

Joe Courtney 50:02
Kyle.

Kyle Shrum 50:03
I’m gonna give it four and a half barbells

Jerred Moon 50:06
for and a fractional plate four and a fractional plate. All right. Krampus Yeah, there we go four and a half Anjo

Joe Courtney 50:14
four and a half as well.

Jerred Moon 50:16
All right, and I’ll go five. There we go. I bring the average up. Everyone is whatever, okay? Has anyone given a five yet? No, everyone thinks they’re five or so damn important. This is just something I’ve noticed about reviews in general, people were like, nah, nah, give me the full five.

Unknown Speaker 50:40
I think it may have something to do with none of us have written a book. And you actually know what it takes to do that. And so you’re giving us a five because, wow, he wrote this book. And it’s great. Where it’s almost it’s just kind of like it’s a good book.

Joe Courtney 50:55
Well, it took me a while to get into it. Like Joe’s

Jerred Moon 50:58
four and a half, I got a guy the reason he gave me a reason it was like, You know what? Yeah, there was here was the thing that I didn’t like that knocked it down a half trampas. And Kyle, I didn’t get any of that I got this book was amazing. I loved it. I’m not trying. I’m not trying to talk you into a five. But I didn’t hear the lack of a half percent mark down. So what is the give us give the listeners that at a minimum, because we need to know, okay, you guys loved it. But there’s something that like kind of held you back from giving it your full rating.

Kyle Shrum 51:29
I’ll give you a reason. There was a lot of technical jargon in it. Especially when he started talking about the brain started talking about how the brain works, he started talking about a lot of internal processes with the brain, stuff like that. And not that I’m not that I’m specifically like, intimidated by that, or don’t like that, or the those kinds of things. But I just, I’m also a kind of thing and listeners, and some listeners don’t read as many books as we do on a regular basis. And so and, and he talked about in the five books of stupid of like being familiar with terminology. That’s kind of one of the main reasons that you read five books on that that topic is so you can be familiar with terminology. It’s terminology that I’m familiar with. But there was to me there was there was enough of it in there to kind of bog it down maybe for people who don’t read on the level that we do. So I knocked it down half barbil.

Jerred Moon 52:21
Fair enough. There you go.

Unknown Speaker 52:22
It was it was a 10 hour audio book. And I think kind of like you said

Joe Courtney 52:30
10 hours, man.

Unknown Speaker 52:33
Like you said, I think it could have it could have been he could have cut to the chase. But it may be like you said, we’re we’re all we’re all sort of bought into this idea. Anyways, like, what was what was funny for me is I was reading about flow. And you said that your work environments not that great. I’m in my dining room right now. And my wife is only working three days a week. So I was listening to him while making a T shirt talk about flow in every 10 minutes she would come over here and talk to me about something and it just trying to get into a distract district and she won’t ever listen to this. I don’t think so if she ever does. Babe, I love you. But But when I’m drawn to rules of podcasting,

Jerred Moon 53:17
distraction,

Unknown Speaker 53:18
free is fun. distraction free workplace is it’s hard to it’s hard to set your self up for that.

Jerred Moon 53:29
It has to be communicated to be on right. It can’t like, yeah, I’m very clear about that. Emily’s great. My kids know about it. You just certain times, don’t talk to me. Because you’re not gonna like me, if you break my concentration. I try to not be mean. But you can tell just from the look on my face. I’m now annoyed. And I try really hard to not be that way. Probably one of my biggest flaws. But when I’m like very engrossed in something and you break that level of concentration. I’m like, immediately frustrated, and it takes every bit of my willpower to try and pretend like I’m not, but the people who know me best. You’re just like, Oh, alright, sorry, whatever. Like, I’ll get out of here. So yeah,

Joe Courtney 54:12
one word answers and no eye contact.

Jerred Moon 54:15
Yeah. Yeah. Speaking of one word answers, let’s get into the eo three Fit Test. dangers, those trends? Yes, I’m really, really bad at the transitions. We need Joe to do all of them. Alright, so we are getting in the workout. I’m going to brief it today do three fit test, which is you need one kettlebell and you get to test your level of fitness. The brief on this is six, almost six and a half minutes. But I do recommend people watch it because it’s one of our most in depth briefs. Not only do I brief the entire workout, I actually show all the movements in there. So there are two ways to score this. The three fit tests you can there’s the added up method where you just add up every element as a point and then there’s This spreadsheet method where you can actually see how you stack up percentage wise across a lot of athletes who did test and where you’re at whether you’re established can competitor recruit. So you start with the 10, not 11 strength test, and that means you are going to take a kettlebell in which you can lift 10 repetitions, not 11. So it’s essentially a 10 rep max with a kettlebell. If you don’t have the right kettlebell, get a heavier kettlebell, you’re breaking some rules. And so get the kettlebell, determine your 1011 strength test number, and then your score is the weight of that kettlebell.

Kyle Shrum 55:34
That’s a shoulder press also, yep, district for the lift is a strict press.

Jerred Moon 55:38
Yeah, and then and you do it with each arm. So if you It also find out if you have an imbalance in your, like I found out when I started doing this test, my left arm is actually stronger than my right and pressing at least, like 1010, with my left, super easy, I can still do the 10 with my right but like nine and 10 are very hard compared to my left like, want some more. Next 10 Second Battle test, which is a single arm kettlebell thruster. So you do 10 seconds with the right arm, and then you do a 32nd rest and then 10 seconds with the left arm, and the max score is eight repetitions. So eight for the right arm eight for the left arm, you might also find here that you might have an imbalance and there’s something different. So 10 seconds, single arm kettlebell thrusters, you then rest three minutes, and then you do max meters in six minutes, with the max score being basically miles 1600 meters, nine meters short, then you’re going to rest six to 12 minutes or until recovered. So you really this is kind of open ended recovery here, you want to fully, fully recover, there’s no benefit to speeding this up, and so fully recover. And then you’re going to do the three minute kettlebell snatch test, which is just three minutes, Max repetitions of kettlebell snatch, where you’re alternating every single rep, and the max score is 60 repetitions. And that part right there is the nastiest part of the workout, quite awful. If you do it right, you might want to throw up. And that’s just because we’re dipping into the glycolytic. Pretty hard there. And so that’s just the big picture overview of the test, you add up all that and then you’d have your score or like said, you can use our spreadsheet. This test this test strength, it tests, all the different energy systems, pretty well rounded test that we use to assess a level of fitness. Like this is how I would probably test people in the military something like this, as opposed to like what they’re doing, I’d want something more similar. So we can see like these gaping holes, maybe in energy systems that we could, you know, then train to so that’s kind of why it was put together to in a short amount of time. Discover any giant holes in your fitness as fast as we can. Because like if you’re if you crush everything and get a three minute kettlebell snatch test, and you do like seven reps, or 15 reps, like okay, well, you can’t generate a lot of power, your glycolytic system kind of sucks, like we know where you need to work, or if you can crush everything else, but you can’t run a lot of meters in six minutes get your oxidative system sucks. So it’s pretty solid test for those reasons. But What tips do you guys have for this one?

Joe Courtney 58:11
First of all, just have some clarity things just for extra details. For the 1011 score, you’re only as strong as your weakest are correct. And get that a lot. Max meters it’s run it’s intentionally run. I know a lot of people asked to do row or bike. Those are okay as long as we keep them consistent, but it’s designed for run and alternating on kettlebell snatches, you means you’re setting it on the ground, you’re not switching hands, which would probably be more awkward and be harder anyway. But just to not to try and game or cheat things and definitely safety on that one as well. Um, the thrusters were also when you start time, I believe that also starts on the ground, then you clean it to the thruster. But yeah, he’s everything you do is 100%. That’s about it. I don’t really have much after that. I just wanted to clarify some things. not supposed to squat on the snatch or you know, okay, now it’s just overhead, basically, from continuous movement from the ground to overhead. Yeah.

Unknown Speaker 59:21
The only other thing is just watch your form. I mean, you’re you’re testing yourself. So you’re probably going to try to go fast. But I mean, you don’t want to snatch is pretty technical. It’s a little less technical, I guess with the kettlebell. But at the same time, you don’t want to do something 45 times in the realm of a pattern at breakneck speed. So that’d be my tips is just watch your movement.

Kyle Shrum 59:50
Yeah, so the run is Max meters. That means as far as you possibly can, so don’t sandbag it. You’re you’re trying to go hard. You’re trying to go far. Six minutes goes by faster than you think. So just suck it up and go go through it. Don’t sandbag it also stick to rule number one, which is what is the How is it worded? It don’t be stronger than the amount of weight. Yeah, basically I’m saying, if you do the first part of the test, and you’re doing 12 reps with your heaviest kettlebell, it’s 10, not 11, you’re supposed to get 10 reps. So go get a heavier kettlebell, and then come back and do the workout. Like, if your heaviest kettlebell, you can do more than 10 reps with it, you need to go get another kettlebell, a heavier one. So hold off on the workout, get a heavier kettlebell, come back and try it again.

Joe Courtney 1:00:44
That’s what I would say. Finally, somebody had their flag hung up.

Kyle Shrum 1:00:48
I know, right?

Unknown Speaker 1:00:49
It’s still it’s still laying there where it fell. I’m joking, I actually actually hung it off in the gym. That’s right, it’s not behind me. It’s own more weight than you can lift

Kyle Shrum 1:00:59
more weight than you. There you go.

Jerred Moon 1:01:01
Alright, so my tips for this one, you might be thinking, so the 10 or 11 strength tests, obviously, that sets the tone for the rest of the workout, right. And so you, if you wanted to sandbag this, you could just be like have a use of lighter kettlebell and then you could crush all the rest of the the kettlebell tests. But then you are incapable of scoring max. So the max is two pood, which is 72 pounds on the kettlebell kettlebells used to be reported in food, I think that’s like really, like, done away with now I think everything’s just pounds. So anyway, 72 pounds on the kettlebell is the max, I didn’t make sure to max on on that one. So that’s what you would be shooting for. And then if you go down from there, like, you know, if you get stuck in between kettlebells, just do the heaviest that you can, right? Like, if you’re like, Well, I have a 50 and I have a 70. And I really feel like I should be at the 60 It’s okay, just to go down and do the best that you can kind of like what trampas said, like, let’s try and keep the best form that we possibly can. And then you know, see what you can do and see how much you can max out still with that. And I’ll be honest, they’re the most my most hated test on the planet. Number one 2000 meter row for time. Hate it sucks, get scared of it. Second one is the oh three fit test. And it’s mainly because of those max meter run max meters in six minutes. And more importantly, the three minute kettlebell snatch test. So I go hard when I do this test, because I really want to see if I can max it out. And the max meters in six minutes is never, never really fun. And then resting and then doing a three minute kettlebell snatch test. That one’s really difficult. Just to to get the max score, which is always what I’m shooting for that 60. It’s very, very hard, you get glycolytic really fast, and you have to keep pushing it. So it’s very challenging. Overall. As I said, Don’t sandbag it, try hard on all of these. And that tenella 10, not 11 strength test is just something very important to pay attention to because it kind of locks you in and like locks in. It’s like a safety parameter for what you should be using for the rest of the workout. So don’t try and go up and be Dom or something like that. Just lock in your weight and then continue on. But that’s all I have. All right. We’ll get out of here. For all of the athletes who are currently following our training, thank you so much for following the training, staying consistent and, you know, doing all the things and we challenge all the people who are following our programming part of the community. Joe and I both did it. Just go out there. Try and get someone else involved in your training. You don’t have to get them to sign up for garage mathlete. We’d obviously love that. But get them involved somehow, during the workout doing something, be that person be light in your community. For anyone who’s not a part of the training, you can go to garage gym athlete.com sign up for a 14 day free trial. We would love to have you but that’s it for this week. In your reminder, if you don’t kill comfort, comfort will kill you.

Transcribed by https://otter.ai

The post Strength & Conditioning Reduces Risk Of Covid appeared first on End of Three Fitness.

Episode 111 of The Garage Gym Athlete Podcast is up!

Science Says Don’t Try So Hard…

For this week’s episode the guys are back at it again! They cover a study about not lifting to failure. The guys talk about their takeaways and how to Kill Comfort! This week’s topic is another AMA. Matt asks about working out fasted for weight loss purposes. The coaches give their best advice for working out early in the mornings and how to achieve the weight loss you’re looking for. This week’s Meet Yourself Saturday workout is Patriot. Make sure to accept the challenge and crush this one!

If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:

• Subscribe on any device HERE 

IN THIS 58-MINUTE EPISODE WE DISCUSS:

• Fasting 
• To Failure or Not To Failure
• Patriot  
• Ask Me Anything     
• Volume and Velocity  
• Tips For MYS
• Updates and Announcements
• And A LOT MORE!!

Diving Deeper 

If you want to go a little bit deeper on this episode, here are some links for you: 

Study of the Week 

• Resistance Training With Different Velocity Loss Thresholds Induce Similar Changes in Strengh and Hypertrophy

Garage Gym Athlete Workout of the Week 

Be sure to listen to this week’s episode:

• Science Says Don’t Try So Hard…

Related Resources at End of Three Fitness: 

• To Failure, Or Not to Failure, That is the Question
• The Art of Weight Loss (what no one talks about)

— 

Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!

To becoming better!

Jerred

Transcript: 

Jerred Moon 0:02
All right, ladies and gentlemen, welcome to the garage gym athlete podcast. We have the crew here minus Ashley. Gentlemen. How’s it going?

Joe Courtney 0:13
I’m back. Hi.

Kyle Shrum 0:14
Yay.

Jerred Moon 0:15
Oh, yeah, Joe on.

Joe Courtney 0:18
Forgot, oh, Tom, and get back out back down to business

Jerred Moon 0:22
hurts a lot worse when Ashley’s gotten just Alright, let’s get into it. We have a fun study today we’ve kind of already done this a little bit, but we’re gonna do it some more because the study was a little bit different. The name of it is resistance training with different velocity loss thresholds and do similar changes in strength and hypertrophy hypertrophy. I did that on purpose because the actual study misspelled strength? And I think it’s, it should be called out like, I mean, it’s published in scientific literature, and they misspelled the word or I’m not familiar with what strength is their strength people not not, are their numbers people, not word people. I mean, I could very well be the dumb one here. So I don’t know. They’re like, just so you know, Strank. Here’s the definition. Anyway, let’s get into it. It was seven went women and three men with at least two years of training experience that participated, they were plus or minus 4.3 years away from the age of 23. Body Mass Index doesn’t really matter that much. But they had a mean resistance training experience of 4.5 years, and the study was nine weeks long. And the purpose of the study was to compare changes in leg press and leg extension, strength, quad hypertrophy, and rate of force development when terminating each set at either a 15% or 30% velocity loss threshold. So to put that in simple terms, when you start moving a little bit less fast or more slowly, that’s when they would terminate, meaning you know, you’re getting fatigued, you’re getting tired, and I think that that’s a pretty good gauge of when you’re starting to lose more specifically, your power. I’ve seen and we’ve all seen it, we in garage mathlete group, people posting one rep maxes that are painfully slow. And if you see a max like that, you have a max like that. What you need to work on isn’t necessarily your wonder max strength anymore, it’s your power. And I’m going to talk a lot more about that you need to become more powerful to become a stronger athlete. I’ve written about this for years, I’ve talked about it for a long time, just the missing element in the strength in people’s strength program, typically is speed. And that’s why I really like this study overall. So this study had a within subject design, so each participant served as their own control. The 10 subjects trained the leg press and leg extension twice per week on non consecutive days. Like I said, one, one leg terminated sets, with one it exceeded 15%, velocity loss and the other leg terminated sets after achieving a 30% velocity loss. I don’t think I need to get too much more into it. We can talk about the programming a little if we want, it seemed pretty solid, they did do leg press and leg extension, not our favorite movements here garage, gym athlete, but from a scientific standpoint, those are those are pretty decent, they’re they’re not on the Smith machine. And, you know, they are able to, you know, measure things a little bit better when they’re using these pieces of equipment. And that’s all get into gentlemen, what did you think of the study?

Joe Courtney 3:46
So my first thoughts for this has happened in a couple of different studies. But having two different lifting practices or loads for both your different legs is just gross. To me. I find that so awkward and weird when they do that, I guess it’s they’re really trying to compare within the same person. But like, I would never volunteer for something like that. But other than that, you know that the people that they train for two years, I didn’t really specify for how much training or what were training they did before. And yeah, that’s just another case of reps in reserve or not training to failure can be good. So to me that’s for intensity, you know, for people that need to not be as intense with their training or go as intense then this is definitely something to adhere to with your with your training in general and the fact that you don’t you just don’t need to I liked that in the study, they made volume, the same across all all thing all domain or whatever. So like even if one group was doing the 15% or 30% they still equated out on there I think are the requests that or something. So that total volume was the same so they can’t say okay, well This one did better because they did more volume both, they took that out. So that is and it’s still equated to the same results, I think for applying this for athletes and such is how they were doing it with a lot of these studies, when they did the reps in reserve, usually, the reserve marker is the velocity change. So this one was 15, and 30. Other ones have been up to 50. So even in your own train, I mean, you’re not gonna be able to know exactly percent wise when your velocity changes. But when your form is breaking down, when you start to feel going slower, usually you can tell you know, four, or five, six reps, they’re all the same, but right when you start to have that, you know, a little bit of a sticking point and you’re still moving, but it starts to slow down, maybe another rep after that, and you call it quits for that set. And I think that’s how it can be applied to our athletes and more. So for accessory work, instead of like, the strength is usually, you know, you’re set on your percentages, especially if you’re going heavier. But accessory work judging your velocity, and using this reps and reserve is a great thing to, to know that, you know, you’re still you don’t need to go to burn out and the accessory work that you do. Especially if you adhere to a certain you know, velocity point, then you’re gonna be you’re gonna be just fine. So this is more science to backup all that. And lastly, there were some other studies that were compared, and a few of them had concurrent training studies mentioned. And even in the current training studies, where did the max effort sets first reps and reserve results are still the same. So even concurrent training will be just fine with the reps and reserve method. But, Kyle, what you got?

Kyle Shrum 6:41
Yeah, I agree with everything, everything that you said, and I think reps and reserve is a great tactic for garagem athletes to use, especially since it’s kind of hard to track your velocity, it’s kind of hard to track your your bar velocity, things like that. We just, I mean, unless you have the technology to do that, it’s kind of hard. And so instead of doing that, just say, Well, I feel like I have five reps left. That’s where I stopped and things like that. So that I think that’s a really good indicator. And also another indicator, like he said, Joe, is if your form starts breaking down, that’s a good time to say, okay, which we tell we say that all the time anyway. When we get to a point, especially in our meet yourself, Saturdays, we’re like, Hey, this is you’re supposed to put yourself it’s going to be more intense, those kinds of things. But we still want you to be really mindful of your form, we want you to be mindful of your technique, we don’t want you to be hurting yourself by just trying to go hard and go fast. So anyway, I would also say, I would like to see a study of it. And maybe some of the other I didn’t really look at the other the other studies that he that we had in the breakdown, but I would like to see if it translates to other movements besides just the legs. I would like to see, you know, can we do? Can we do like shoulder presses can do bicep curls? Can we see the same kind of stuff in in other movements besides on on the leg press, things like that. That’s the only other other thing I would say.

Joe Courtney 8:19
Yes, you don’t need to run the rack anymore or for for your curls. Right. cramps?

Unknown Speaker 8:27
Yeah, cool. No, I agree with both Joe and cow. It this study reminded me of another book that I read. And this was well, well before I joined GGA, but it’s like Pavle. Pablo slotsmillion is the kettlebell guy, I guess. He had a book called naked warrior that I read. And basically, it’s for people that don’t have a like a gym setup. But it’s essentially it’s just the grease the groove method, like all day. So you know, you’re, you’re never really training to failure, you’re always just popping out, you know, a few sets here and there throughout the day, and kind of reminds me of our push up grid that we like to do as well, um, you know, you’re just, you’re just building that, that constant, I guess, successful movement, and he calls it a practice more so than training. And I think that’s, that’s kind of what you know, it’s kind of what we’re getting to is that you don’t have to kill yourself during every workout, you know, it’s, it’s more of a, you’re teaching your body to lift this thing properly. And the more so that you do that, getting closer to failure, the more so that the more so you’re going to either get injured or you might start training some some bad movement patterns. So that was the gist reenter the study. That’s With that reminded me of and I’m finding ways I guess, to get good solid movement without break down a form is, is going to be your best bet.

Jerred Moon 10:13
Yeah. So just to kind of highlight some of the study again, they were looking at strength hypertrophy, which is muscle growth and rate of force development, there was no change in the rate of force development really in either group, but strength and hypertrophy in both groups increased at about the same amount. So I want to make it very clear that training to failure is not bad. As far as results are concerned, it’s actually right on par with going a little bit less than that full failure. So I want to make sure that that’s clear. It’s not that one’s better than the other, but it’s just more of a surprising thing to find out that training with reps and reserve or a little bit less hard than you absolutely can, will result in the same results when we’re looking at muscle growth. And overall strength like one rep max, which is, which is awesome. And one thing I say all the time is try harder. But this is actually the science of trying less hard. And, you know, that’s, it’s the combination of both that I think that we need. Because I think if you are someone who is is chasing a one rep max, or your power lifter, or something like that, you’re you’re gonna have to just see what those feel like that 90% that 95% that 100%. On the barbell, like you just need that you need to feel what that stimulus is occasionally. But this should be very comforting for people looking for strength or muscle growth gains and the in realize, Hey, I don’t have to go that hard. And I can still see all the same results. So just know which camp you’re in. If you’re, if there’s no real reason for you to get above that one rep max, then you’re fine. And I know that we chase one rep maxes for like PR shirts and all this other stuff. But to a point, and this is always what I want to get across to the athletes, like my back squat is in the competitor level, like a lot of my lifts are. And I’m just good there. I might I might even be 100 pounds better than that in some of those lifts. But I don’t care. Like I’m not chasing my deadlift getting the 600 or 700 knock on this continuous path for prs. There’s just a certain strength level that I want. And that’s where I want athletes to get to be okay, I want my squat and established and i’m i’m happy if I’m in established, or I want my you know, deadlift in established area, which is just a, an area we have in training, if anyone’s familiar, we have a bunch of different parameters for these things. And I’m okay with it being there. Like that’s where I’m satisfied, I’m no longer chasing something bigger and better. And so I want people to kind of take, you know, there’s a PR mindset, but then it gets out of hand real fast. And it’s not necessary to always train as hard as you can. The actual conclusion from the study said performing velocity based resistance training with low and high velocity loss with equal training volume resulted in similar effects and maximal and explosive strength in addition to muscular adaptation. So just kind of what we’re we’re saying, but how has a lot more to do with your velocity. If you’ve ever done one man, one barbell, ie mom, so every minute on the minute, you’ll be very aware of when you’ve lost your velocity, like it happens to somebody like we do 10, four reps of every minute on the minute for 10 minutes. Maybe it’s like minute seven, you’re like, I’m not moving anywhere near as fast as I was meant wanted to. And that’s where you’ve lost that velocity. And you’re just kind of putting in junk volume after that. But the goal is to try and move fast through all of those repetitions. So overall, all my takeaways, I have a few lifts listed, one, don’t skimp on volume, you still need to put in the reps. Just because you can go with a few reps in reserve doesn’t mean this is easy. If you actually look at some of the like, if you were to equate this out to percentages of one rep max, we’re talking about instead of list lifting at 90 to 95%. We’re lifting 7075 80%, those are still hard percentages. This isn’t like, Oh, I can just lift at 30%. But match volume and everything’s gonna be the same. We haven’t seen any literature that aggressive yet. It’s like they’re relatively close to the same, but one’s just a little bit less hard than the other. So don’t skimp on volume. Second thing, lift fast. So have dynamic efforts in your program. If you follow our programming, you’ll be fine. We program things like that. Don’t judge a workout by how spent you feel. That’s a horrible marker of whether or not you had a good training session and leave some in the tank while you’re actually training. It’s okay to not go all out. And so that’s kind of my my main takeaways from having read the study and just our athletes in general. How would we encourage the athletes to kill some comfort with this information? Today

Joe Courtney 14:59
I’d say hi On what I kind of already hit on is, when you’re doing your accessory work, pick a load that you want to lift for what you think your your rep range is going to be, or whatever it’s broken. But go until you feel that velocity breakdown to where, like you’re going at a certain speed and then you get to a rep and you start to slow down, maybe go one more one or somewhere after that, and then you’re done. So you’re not to failure. Even if it’s not as it doesn’t match the sets exactly, but just try it try out judging your your sets on when your velocity breaks down.

Kyle Shrum 15:34
Both a kind of what you were saying, Jared is keep your intensity high. This can be you know, if you say you hear a say well keep some reps in reserve, things like that, it can be kind of tempting to say, Okay, well, I don’t have to go as hard here. Because I’m, because I’m not going all out, I’m not going to failure. But know what you need is you need to keep the intensity high for the reps that you are doing. So that you can actually get the stimulus out of the training that you need to. So it’s not just because we’re saying keep some reps in reserve, it doesn’t mean that we’re telling you to be lazy. And we’re especially not telling you to be lazy, because if you get lazy, then your form starts to break down as well. And like we said, we don’t want we don’t need for breaking down either. So I would say keep the intensity high, especially if you’re focusing on power, power intensity kind of goes together, if you’re not being intense, you know, you’re not really working on power. So keep the intensity high. Even if you’re leaving some reps in reserve,

Joe Courtney 16:28
just add a little more to that. Like if typically, if you’re going like max effort type sets, your rest intervals in between sets are going to be a lot higher. But since we’re doing reps in reserve, you can back off your rest some to kind of dial in a little bit more intensity as well.

Unknown Speaker 16:43
That was mommy’s just pay attention to how you’re feeling in the moment. And we’re not, like Jared says all the time, we’re not a we’re not machines, or every day is going to be a little bit different. Follow the program as closely as you can. But if if you get to, you know, three of three or five reps or something like that, and it you know, it feels like it feels like number four, you’re gonna have to set it down or you’re gonna have to compromise. And that’s your kill and comfort is just a lot of letting your ego get in the way of actual progress.

Jerred Moon 17:18
Absolutely, yeah, and I have a, I have a video, maybe we can post it in the show notes where I did a side by side video of my max effort deadlift at 500 pounds. I don’t remember what the other way is somewhere between 520 and 540, I think. And I put them side by side. You know, as soon as the lift starts off the ground, you know, there, it’s it’s going at the same time. And the 500 just looks god awful, you know, like it, I got it up, it was slow. But then I mean, it was like, I don’t know, if it’s like a year or two years later, I started, I did a lot of dynamic effort work. And that’s where one men one man, one barbell really like came into play. And like we started programming and a lot more, but I really focused on my speed more than anything else. So now I’m lifting, you know, significantly more weight. And I did it faster. And so that’s and it looked a lot better, you can tell my form was great, I probably could have lived it a little bit more. And that’s the difference here when you’re focusing on this philosophy, which is that the ultimate takeaway for their you know, their study, really, that has everything to do with velocity, and how that can how it equates to the same. And so kind of on everyone’s point, I think we have a mixture of the same, you have to focus on how those reps are being done. I think that’s kind of what Kyle was talking about is like, yeah, you can go a little bit less heavy, but you need to focus on the intent and the speed of those repetitions. Because just trying less hard is not going to equate to better results. And ultimately, my biggest killing comfort. You know, task for everyone is just live to fight another day. All right, like it Joe mentioned, if you can rest a little bit longer, or you know you have more in the tank for the same training session, or you have more than the tank for the next day, daily over decades is coming into play here. I would rather be able to train every day for longer periods. Then kill myself today in need, you know, an actual 48 hours of recovery before I can lift again or do something I’d like to just be able to lift every day if I can, in some capacity. So live to fight another day. Don’t worry about being so intense. I know David Goggins says to do that, I know, CrossFit says to do that, but we’re saying don’t do it. And we’re talking through science. Alright.

Unknown Speaker 19:44
Well, I think you know, just try harder can go one of two ways you can try really, really hard during a workout or just try harder could literally be every day putting in some work that is going to move you to I mean, it’s your it’s, it’s your daily over decades and you just like you said is it’s just tried harder, but it’s it’s throughout a long period of time. So I think people get so wrapped around the axle of appellant and sensor needs to be.

Jerred Moon 20:11
Yeah, just it’s like the whole killing comfort principle. I feel like people miss the point sometimes of like, what the comfort is for that individual. You know, if, if you’re accustomed to training really hard every day and killing yourself in the gym, what would be uncomfortable for you would be trying less hard, even though knowing science says you’re going to see the same results. That’s the comfort that you need to go, you know, it’s going to be different for everybody. A lot of people are accustomed to working 12 hour work days and never seen their family. Okay, what can come for free, you might be backing that down to an eight or nine hour workday and actually trying to devote some time to your family. It’s not working more. It’s not always more and harder to kill comfort. It’s what is it? What is uncomfortable for you? And that’s most likely the the area that you need to focus more time. Right. Alright, let’s get into the topic. We have Matt Lindberg. And he says one year garage mathlete strength track loving it. Shout out to Joe he didn’t say that I did. I work out between 4:45am and 6am. Typically, I’ve tried working out fasted but I kind of collapse about 15 to 20 minutes in a cent pre workout. And uh, you can bar or Apple and no sponsors there except for the Apple Apple is official sponsor, and I feel energized and can get after it. Problem is I’m the strongest I’ve ever been, and also still quite fat. I was hoping intermittent fasting might help move the needle. But the morning workouts are an absolute grind. Grind when fasted, I started getting two to three one hour zone to workout and starting last week and trying to be less of an idiot about my diet. Thank you. So what advice tips can we provide to Matt looks like he overall trying to lose weight, wants to implement intermittent fasting may or may not be a good strategy for him. But it’s when he does it. It’s crushing his workout performance. But he still wants to lose weight. So how can we help Matt out?

Joe Courtney 22:17
So being the strength track master and on strength myself?

Kyle Shrum 22:22
Oh, he’s mastered it? Yes. No,

Jerred Moon 22:24
we were the name is trackmasters. But we have I don’t know if we announced it publicly.

Joe Courtney 22:28
Yeah, no. Well, we can call him vd the shred track master for all for a long time. So it has been more of a behind the scenes beyond Easter Shredder. Track master. Yeah, well, that too. He’s for sure. And also being on strength. I think I’ve been training fasted for like two years now. And I’m just gotten so used to it. But it wasn’t always the fact. But you can for sure do especially strength strength workouts, because a lot of times, yes, our volume is a bit higher. It’s not always high intensity, or really, really intense slides, it’s going to be more a lot more volume base, but you can for sure, do it and still get your strength gains. I mean, I did hit a 20 pound back squat PR this year, and I still train faster all the time. Now, if you’re new to fasting, though, I think it’s good to start on rest days to actually acclimate to fasting first before doing it on training days. So if you train four days a week, then on the weekend, or those three days, try and do a 14 to 16 hour fast just to get you’re used to it so that when you’re you just regularly functioning in your daily life fasted before you try to mix some training with it. So that’s one of the main things that to help with facet part. I think for energizing for workout and we just did a study recently on things like that. But honestly, this the ascent pre workout you can probably drop that could be a crash in and of itself, honestly. Not even just like fuel wise. But yeah, intermittent fasting could still be fine for him. When you do start that and maybe start those on days that are just lifting because there are days where we just lift we’re not doing circuits way to Gary’s or intervals or anything like that. So maybe on just a shredded straight lifting day, it might be good to start with you’re trying out for an intermittent fasting or something and then have something ready to go right after. But that’s what I would recommend for now. And he’s already hitting a bunch of zone two. I mean, you’re fine there. You’re actually doing a lot of zone two a lot more than that average. So that’s fine. And then obviously quality of food, but I’m sure somebody else might hit on that anyway. So let’s go to Krampus

Unknown Speaker 24:39
Jared, you don’t want to go You were your seemed a little sore because I jumped in earlier. too early. Or too late, I guess. last podcast right.

Jerred Moon 24:49
Let’s see if all my points get taken but so far. All right. Cool. Get rockin scientific here, if you guys.

Unknown Speaker 24:58
Yeah, so I’m on echo. Just a little bit, you said to do it on rest days? Yeah, there’s no real hard and fast rules on when to intermittent fast I did. I’ve struggled with this for a long time, just you know, having a, having a day job. It really, it really is not great for training, just because, you know, the the perfect windows, whatever. 1010 to two. But, I mean, that’s, that’s virtually impossible, unless you just have a great job and a great sort of setup there. Yeah. Like how I guess. But um, I’ve, you know, you could do it on your wrist days. And that’s when that’s what I did for a long time, I would, I would fast on those two or three days, and that was the only days and then I would make sure that I had an RX bar, you know, something, not a sponsor, something similar to that before, just because, you know, it’s quick, it’s fast that it’s a lot of sugar, you can get it in there. And, and you may feel different, but then eventually just dropped it. And, and I know, this is kind of a crappy answer. But maybe you just need to struggle for a little while until you get used to it. And, or maybe it just doesn’t work for you at all. I mean, there’s so many. It’s such a, like a personal issue that you got, because you know, we’re all just built different. So maybe, maybe you should try something like a teaspoon of honey. I mean, I did that for Murph several times, just because it gets in there so fast. And you know, it’s really all you need for when you start to lose your glycogen. But eventually, I mean, not now it really doesn’t matter when I train. I don’t eat until 1130. Every day, I have some coffee at some point. But it doesn’t matter if I train at five, or if I train at 5am. Or if I train at 5pm. I don’t eat until 1130. And I’ve just I’ve gotten used to that. And it may even been a mental thing at the beginning. You know, the more you learn about it, the more you realize that generally for an hour workout, there’s enough carbohydrate in your body to for you to fuel you. So it may just be a test of your patience. That’s really all I got cow. Got anything I had champions just told you to suck it up for very long.

Kyle Shrum 27:30
Yeah, yeah. Just say try harder.

Joe Courtney 27:35
Try a little more. Yeah.

Kyle Shrum 27:38
I’m just gonna be I’m just gonna be selfish. And I’m just gonna say, Matt, you need to come join concurrent training elite. That’s what you need to do. You’re already one of our DJs, you seem to already have, you know, because you said you No need to quit being an idiot about my diet, like you already know, you know, food quality, sleep quality, you listen to all the things, it sounds to me like what you need is a little bit more accountability, somebody kind of helping you stick to the small habits that you need to get you over the hump. Because you’ve already made some great strength gains, and you already know all the things, but you just need to dial in a little bit more, there’s a bunch of questions that I would ask you. If we were on a coaching call, just about talking about the elements, talking about what the rest of your diet looks like during the day, all those kinds of things, talking about adapting to fasting, like what trampas was saying. And so that’s those are things that out that I would cover with you in concurrent training elite, those are things that we talk about all the time, in our in our coaching group. So I would just say, get some get in the coaching group. That’s what I would say. Because I like, like, Joe, and like Travis, I’ve done intermittent fasting for a long, long time. And when I was an athlete, and I was in coaching with Jared, that’s one of the one of the things that I did, but there were other habits that I had to implement as well over time. But I lost, you know, I lost quite a bit of weight, doing intermittent fasting, but also doing the other small habits that we were talking about as well. So and it took some time. So and made the strength gains and lost the weight, all that kind of stuff. And so there’s a lot of things that we could talk about a lot of things I could talk about right now and take a bunch of time on the podcast, but I would just say, Come join concurrent training Lee and and we can talk about all that kind of stuff and build some better habits.

Jerred Moon 29:28
Awesome. So I just want to say to Matt, that I get that you want to lose weight, but fasting may not be the cure all here. It’s not, you know, college just kind of hit on that it’s not like the thing that’s going to push you over the edge. So if you have to abandon it, because your workouts suck. That’s fine. But if you do that you need to focus all of your attention on total average calories over a week time period. And that’s what I would like to see more so and we’ve talked about this for more More so than a day more so than a 48 hour period, how what is your total calorie intake averaged out over a seven day time period, and see if that’s less than the amount of calories that you should be eating. And if you’re not sure how many calories you should be eating, go work with Kyle. As we said, it’s very inexpensive coaching, it’s a steal, we might even 10x the price soon. We

Kyle Shrum 30:23
get in while you can

Jerred Moon 30:24
kind of laughs But I’m thinking about just we’re gonna, we might just do that. So you guys want to get in before the price goes up? 10x, you should absolutely do that. So if you abandon it, because your workouts suck, again, focus on on total average weekly calories, I do think that you will grow accustomed to it, as trampas has kind of stated everyone’s kind of stated is, I’d like to know how long have you been doing it? Because I think you might end up being fine. You, you have enough stored carbohydrate to power through strength workout in the morning. So some of this could be mental. I know that I had some legitimate blood sugar regulation issues. I don’t even know what they were. But fasting cleared all of that up for me. And the fact that you did state in your question that you’re overweight, you could very well have some very minor blood sugar regulation issues. And so fasting could help with those things. I was also going to suggest if you want to implement fasting, maybe just try the occasional 24 hour fast. Because the thing about fasting, the main benefit that we know is that it typically forces people to restrict calories because they just don’t eat as much because their eating window is shorter. That’s like the duh answer. Now there are some more like oh, off G and like all these other things. But to be honest, science doesn’t really know when those things happen that I’ve seen yet. They don’t know if it’s at the 16 hour mark 48 hour mark 72 hour mark, we don’t actually really know where most of the deep scientific benefits the bloggers and instagramers out there claiming it has, we don’t know when those things actually happen from a scientific standpoint. And human models, we only know and like mice, and we don’t know how to extrapolate that to to humans. So an occasional 24 hour fast maybe once a week or once a month to get started, could be really helpful. Now, going back to kind of blood sugar regulation, everything else you said you’re doing in zone two, I’d love to see a lot more zone two in your training, because what zone two is doing is it’s helping your body better utilize fuel. And that’s the that’s the main thing that you should take away from the zone two training is it’s helping you oxidize fat and not be sugar burning, the second you start exercising, which happens to a lot of people who aren’t accustomed to proper training and programming. I mean, you’ve been around for a year. So I don’t know how much zone two you’ve done. But I would do even more than you have been throw it in as much as you can, until you kind of get this under control. Because once your body is burning the proper types of fuel, you should be able to handle that fast and be fine. But if you absolutely can’t get through the workout, I would just say drop the fast eat the minimum amount of calories needed to power through that workout. And then you can wait a little bit longer like if you just need that you can bar I’m with Joe job dropped the pre workout if you’re gonna do any sort of pre workout drink a cup of coffee, get rid of the pre workout have the you can bar or half a you can bar See, see what you can get away with if you can bar is like or an apple is like what you need. Can you eat half an apple and still power through that worked out what’s the minimum effective dose there and only do that so those are kind of all of my points of how to how to get through that. But I do ultimately agree with trampas like just just try and push it out and see you know see how long it takes for your body to acclimate and and be okay with it. Oh good. Anything else? Cool. All right workout time. He’s got the workout. All right, patriot

Kyle Shrum 34:17
workout is patriot. It’s named patriot because a patriot gave us the workout.

Jerred Moon 34:24
New England patriot

Kyle Shrum 34:25
by patriot I mean a former New England patriot champion. YALI was on the better human ology podcast long time ago. And this is one of like, one of his go to workouts and it’s a really, really simple, which we like around here for Tom 100. Clean and jerks and 100 pull ups. There you go. That’s it.

Jerred Moon 34:51
Time cap 30 minutes, right.

Kyle Shrum 34:55
It was not listed on the description.

Joe Courtney 34:58
Well, it’s that and then Afterwards there’s a 62 calorie paradise in a row, something like that because his number was 62, I believe.

Jerred Moon 35:13
Right so you got the cleaning jerks and then it’s brief but not mandatory that there is a 62 calorie row challenge at the end of the 30 minute time cap. Just so for any any i don’t i don’t think a lot of people do that though I don’t think people take on the that part of the challenge because the workouts hard enough as is. So what tips tricks and secrets or challenges do we have for this workout? preferably secrets?

Joe Courtney 35:43
Well, first secret is speaking of fasting probably don’t do this from fasted because it’s intense. If you need a little, you know, have a little bit of liquid IV, Chateau j, whatever. Yeah, whatever I tackle this one. I mean, just because I me, I always have a my rep plotted out. So I’ll do 1010 back and forth. And these cleaning jerks aren’t squat clean. So they’re just regular power cleaning jerks, just basically ground overhead. But not snatch. So clean and jerk. Yeah, anyway. And then pull ups I believe can be kipping as well. But if you’re not doing you know, 1015 strict pull ups, then you’re not you shouldn’t be kipping pull ups. Yeah, I would just say break down your do your rep scheme, how you think would be best. So I think 10 and 10 works best because five and five is a bit too much transition time. And stick to that for the entire way.

Unknown Speaker 36:46
Yeah, I think

Unknown Speaker 36:48
my tips are going to be very similar to claim breathing and that make sure you know how to clean. Try not don’t do 100 and 135 if your muscle and every single one of them up, because that will that will wreck you for much longer than a day or two. But yeah, just sort of have a plan going into it, like Joe said. And I mean, just make sure that make sure you know how to do the movement properly. Grid it out, there’s not there’s only a few that are simpler than this one. But I don’t know if there’s any that are easier. or harder, I don’t know. A lot of work

Kyle Shrum 37:34
is a lot of work. And those are all my tips as well. partition is needed. Focus on your form with your with your cleans, which is what we’ve been talking about the whole time today. Obviously bring that intensity, it’s a meet yourself Saturday, this isn’t an excuse to just kind of go slow and take it easy for the day. But it is it is an opportunity to focus on intentional movement and proper movement. And just do it the right way. And in order to I think in order to really focus on your form the power cleans, I think you should choose your weight carefully. If you can’t do 100, clean jerks at 135. Don’t put 135 on the bar, right? Put a different weight on the bar. And just do it correctly. And just like we clean breathing, remember to breathe. If you don’t raise you die. So remember to breathe through it, breathe through it properly.

Joe Courtney 38:29
Think I think a litmus test for the weight would be if you can do 10 of those unbroken without setting the bar down, then you should be fine because you can rest in between not that you need to do them all unbroken. Because typically when I do my reps, I’ll do the rep and I’ll just let the bar drop. But if you can’t do x weight unbroken with good form the entire time like great form, then you shouldn’t be doing that way for 100.

Jerred Moon 38:54
No tips, just do it. suck less tread through it, you know it is a difficult one. I think I’ll just echo what everyone else’s has said, you know, a pro I think weight selection is is the biggest thing here. Because if you pick the wrong weight, it’s not it’s just, it’s stupid. You know you you’re gonna hurt yourself. This isn’t like one of those. It’s not a movement, like a burpee where it just kind of sucks, but ultimately you’re just a complainer. This one is, you know, painful. And it can hurt you if you do it wrong, especially 100 times. So don’t select anything too heavy. Yeah, break it up. Joe said even intervals, I say do like a, like a reverse pyramid like reverse splits. I don’t know what you call that in and lifting. So go. either start small and get larger or go larger and get smaller, and whichever one feels less daunting to you. So if you can start with like 20 and 20 do 2020 or 1515 Take it to the limit that first set, and then try and ease your way down through the rest of the workout.

Joe Courtney 40:07
And keep a whiteboard handy to keep track of your numbers.

Jerred Moon 40:10
Yeah, it’s 100. It’s not that hard, like,

Joe Courtney 40:13
math is still required.

Jerred Moon 40:14
Yeah, but you can just count like I did 20. And so when you step back to the bar is 2122 23. Same for pull ups, you’re only memorizing two numbers. I mean, okay, we have now officially jumped to my challenge of the workout. Don’t use anything to count your repetitions. And if you lose count, start over. That said, okay,

Kyle Shrum 40:39
train yourself to be better at math.

Jerred Moon 40:41
That’s in that wasn’t that in the garage Maverick group somewhere recently, someone’s like, I can’t keep track or something. That was my response. No one liked it.

Kyle Shrum 40:50
No one likes that advice.

Jerred Moon 40:52
Just start over. If you lose count, start over. Alright. Joe, you You made me think of something I wanted to ask everyone on the team real fast. When you’re doing something like a clean? Do you gentlemen drop the weight on the ground? Or do you always set it down? Mike, Mike, it’s a small child,

Joe Courtney 41:14
I drop it like a jaw dropping like it’s hot. Okay.

Kyle Shrum 41:18
I would say it depends on the workout. But I think for this one, I would take it all the way to the ground. Just because I don’t want to. I’m going to be working out of my basement. And I might be waking people up if I’m dropping it over and over and over again. But also, it depends on what weight you’re doing. With this. Like, if you’re, if you’re somebody who’s only doing 65 with the bar, and you’ve only got tins on there, like that bar is going to jump all over the place. I mean, if you’re doing 135, and you got 45 pound bumpers on there, it’s pretty much gonna stay in place when it hits. But you know, you don’t want to drop the bar and it’d be jumping around and hitting you and stuff like that. So 30 foot, I would I would be taking it all the way to the ground. That’s just what I would do.

Unknown Speaker 42:08
So you you drop after every rep Joe, or indivior? No, I would kill myself

Joe Courtney 42:15
clean on that. On that get on that catch from the clean. It goes straight to read as like a as like a push presser jerk that runs once it’s like that overhead drops clang clang, pick up go again.

Unknown Speaker 42:27
I mean, I guess you’re saving some energy, but I would I’m not coordinated enough to do that. He goes 100%

Kyle Shrum 42:35
exactly what you’re definitely saving energy

Joe Courtney 42:38
saving my back. Yeah,

Unknown Speaker 42:40
I’m not Well, I mean, if you, if I drop in, I’m probably going to hit myself. And that’s going to expend a lot more energy later on

Joe Courtney 42:47
the gravity is faster than I am.

Unknown Speaker 42:50
But also my space is not huge. Maybe if I was in a wide open space, I have like a three or four foot area that I’m cleaning in. I’m trying to keep the bar there. So maybe I’ve moved my wife’s car out of the other side and do it on the concrete. I don’t know. But

Joe Courtney 43:10
it’s in San Diego, Liz and I only had two of those horses olmecs However, they like three by six. We each had our own mat. And that’s a we

Unknown Speaker 43:19
Well, I’m worried about hitting other things. Yeah, yeah. That’s what I’m talking about. You are a little still a little more wide open. But

Kyle Shrum 43:28
what do you do? What’s your answer? Sure. Yeah,

Jerred Moon 43:30
yeah, I never dropped weight anymore ever, under any circumstance. And I don’t I was never an intentional decision. But when Joe just mentioned that, it made me realize like, I used to be a weight dropper, and now I don’t drop weight. But there was never like, you know what, I need to stop dropping the weight it just kind of like slowly I don’t know if it was like kids naps or like what happened to like, I never not even like on a deadlift. Now, like everything gets lowered to the ground slowly. In this case, you know, Joe has some good points. Yeah, if you take that down to the ground, there’s just that entire part of the movement that’s going to tax you a little bit more. I would say it is slower, though. Not faster. I think if if we did this workout side by side, I could probably fit in two reps to your one if you’re dropping and having to reset every time.

Joe Courtney 44:12
It’s not It’s not because of dropping.

Jerred Moon 44:17
Okay, if I just did the same workout twice. I just think that I want to

Joe Courtney 44:20
time myself doing 10 reps, maybe? Yeah,

Jerred Moon 44:22
yeah, having to reset your grip every time I think is would take a little bit longer. But that’s interesting. Interesting strategy. All right. I think that’s it. Anything else, gentlemen? No, Krampus Welcome back.

Unknown Speaker 44:39
Mate to be back. I’m gonna keep coming back until I’m told politely to leave.

Kyle Shrum 44:43
You’re keeping the listeners guessing. Like they have no idea who they’re going to be listening to each day, each podcast.

Jerred Moon 44:49
My favorite comment was when I introduced trampas to the like, in a Facebook group. I was like, Hey, he’s part of the team and then someone was like, I had no idea. He was Not already part of it

Joe Courtney 45:03
which is kind of like a fungus just kind of grew on us. So

Jerred Moon 45:11
Alright, well if you are still listening and you are not one of our athletes Congratulations, you absolutely should be go to garage mathlete comm and sign up for a 14 day free trial for all of our athletes out there listening. Thank you for being part of the training. You are awesome. You make the community what it is. And now you have an excuse to try hard but not try so hard and training and still see the results that you want to see. And we will program this in our programming and you will be better for it. But that’s all I have for this one for your weekly reminder if you don’t kill comfort, comfort will kill you.

Transcribed by https://otter.ai

The post Science Says Don’t Try So Hard… appeared first on End of Three Fitness.

Episode 110 of The Garage Gym Athlete Podcast is up!

Concurrent Training for Mental Health

For this week’s episode we have Jerred, Kyle, and Trampis back again! The guys are covering a study on concurrent training. It talks about the emotional/mental health benefits of concurrent training. The guys talk about their takeaways on this one and give you advice on how to Kill Comfort with this one! The topic for this week is another AMA. Travis asks about breath regulation when wearing a weighted vest during workouts like Murph. The guys dive right in and give some good tips on how to deal with this. For this week’s Meet Yourself Saturday workout we have Perpetual Motion. 

If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:

• Subscribe on any device HERE 

IN THIS 58-MINUTE EPISODE WE DISCUSS:

• Concurrent Training
• Breath Regulation
• Perpetual Motion 
• Emotional/Mental Health    
• Vested Workouts 
• Tips For MYS
• Updates and Announcements
• And A LOT MORE!!

Diving Deeper 

If you want to go a little bit deeper on this episode, here are some links for you: 

Study of the Week 

• A 16-week concurrent exercise program improves emotional well-being and emotional distress in middle-aged women: the FLAMENCO project randomized controlled trial

Garage Gym Athlete Workout of the Week 

Be sure to listen to this week’s episode:

• Concurrent Training for Mental Health

Related Resources at End of Three Fitness: 

• Why Concurrent Training Could Be Your Answer
• Concurrent Training Deep Dive and Why We Sleep

— 

Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!

To becoming better!

Jerred

Transcript:

Jerred Moon  00:02

All right, ladies and gentlemen, welcome to the garage mathlete podcast Jerred Moon here with cow Shrum and trampas Beatty.

Kyle Shrum  00:11

It’s going on. Maybe, maybe it’s fun, sir. Oh, I

00:18

love it.

00:19

Yeah, if the first time doesn’t get screwed up the second I’m definitely

Jerred Moon  00:23

going in, you just don’t know what’s gonna happen. Alright, so I spend like a weird mixture of people not being here, people here but the constant right now seems to be Krampus so I feel like he’s really holding it down for the team dedication. Yeah. Yeah,

Kyle Shrum  00:45

we can nigga.

Jerred Moon  00:47

There we go. So we’ll get into it. But Welcome again. trampas we’re glad to have you here. And in the future. Maybe I wasn’t sure. Alright, we’re getting into some science today. A 16 week concurrent exercise program improves emotional wellbeing and emotional distress in middle aged women. The Flamingo project, randomized controlled trial of 2021 was it Flim Flam ko flamenco flamenco. I wrote a flamenco manga I ever met. I read it as Flamingo every time during my prep. And so it had to come out during the actual recording of the podcast. Cuz it’s, I don’t know what that project is. I should have looked more into it. But I don’t think that project, I knew someone would have looked it up. So we’ll get into it. But we’re not diving a lot into the project itself. We’re diving into that. So feel free to educate the listeners. Kai, what is that project?

Kyle Shrum  01:54

Let me get my sticky note. flamenco is a an acronym that stands for fitness league against menopause costs. So I

Jerred Moon  02:11

stopped the acronym. I didn’t know if there was going to be anything further. So

Kyle Shrum  02:14

no, it’s an acronym.

Jerred Moon  02:17

It is actually an acronym that stands for something else.

Kyle Shrum  02:22

You’re welcome. specific project that’s geared towards female health and vitality,

Jerred Moon  02:29

which is very cool. We don’t cover enough female studies on the podcast and to be honest, females are not very well represented in scientific literature, just by nature, I don’t know if it’s because a lot of the studies we look at are more strength training based. And it’s harder to recruit female athletes or something like that, I have no idea why it is the way that it is. And Ashley’s not here. But again, I don’t think that this is super specific to women. So if you are a man listening to this, I pulled up a bunch of other research studies that came to very similar conclusion on diverse participants, men and women, women only men only. And so I think overall, the science that we get the takeaways that we get from this are going to be applicable to basically the entire garage mathlete population. But this one is really cool. It’s a randomized control trial. It included 150, middle middle aged women. They’re doing the study to analyze the influence of a supervised supervised concurrent exercise program on emotional well being and emotional distress in middle aged women. So concurrent exercise, they’re doing resistance training, and they were doing aerobic exercise. And the participants were allocated into a counseling or exercise group. The counseling group attended conferences on healthy lifestyle, including diet and physical activity topics. The exercise group followed a 60 minute concurrent aerobic plus resistance exercise training three days a week for 16 weeks. One thing that I found interesting, which they didn’t have a lot of detail about in this specific study, but it said that they adjusted for body mass index and Mediterranean diet adherence. So I guessing that those two things I don’t know, I didn’t catch what the body mass index parameter was, but I’m guessing they are excluding people of within certain parameters, excess body mass index, or maybe too little event. And then Mediterranean diet adherence to the Mediterranean diet is primarily like the Paleo diet but fish only, you know, and it’s the best way I could describe that. See, the I’m just gonna jump to the takeaway, because I don’t think there’s gonna be a lot of surprise on this one. But it said a 16 week concurrent exercise program improved emotional experience in middle aged women specifically women in the exercise group significantly improved their emotional well being in emotional distress through greater changes in positive effect and negative effect compared with the counseling group. So the concurrent exercise program actually outperformed the counseling group in overall emotional and mental well being, which I think is I don’t know, I guess as a fitness coach is not surprising. But a lot of people may find that surprising, especially if they know anyone who’s struggling with some sort of mental health issue, or, you know, even if you yourself are struggling with this, we’re going to dive into some ways on how you could tackle it and some of our takeaways from it. And I’m going to talk about some of the research. But first, I want to hear from Team What did you guys think about this study?

Kyle Shrum  05:45

I thought it was really interesting topic. Going into to the mental health side of things and seeing, you know, comparing different kinds of interventions and things like that, I thought it was a really interesting study. And I’m glad that there’s also literature out there for everybody, you know, a mixed mixed group, male only female only, I’m glad that they’re investigating all sides of it. Because we talk about mental toughness a lot. Here, your garage team athlete, but we don’t specify mental health a lot. And I think that’s actually that there. It’s, it kind of underlies everything that we talked about. But we don’t explicitly talk about it as a specific topic as its own standalone thing. So I thought it was a really interesting study to look at also like that it was a 16 week training program. That’s one of the longest ones that I can remember, at least right now off the top of my head that we that we covered three days a week for 60 minutes each session for 16 weeks, I think that’s an awesome intervention, I think that’s an awesome program to put people through. And, and using concurrent training, you’re not just focusing on one specific thing. So we don’t just have people who are doing like a bunch of leg extensions, you know, stuff like that. It’s it’s concurrent training, it’s a blend of both, which is, it’s kind of all the things that we like to talk about all the things that we like to focus on. So I really enjoyed that. And seeing the, the results as well, it wasn’t just that the concurrent training, outperformed the counseling only group it outperformed it by leaps and bounds like it was, it was a huge difference. Huge difference in the two interventions. And so I just, I thought that was that was really interesting as well, just seeing how, how training is is so good for your mental health in that counseling alone, was was not as effective. Now, I think we have to say, as well that it’s good to have a blend of both. And I think it’s individualized, just like we say about everything. I think it’s individualized, like the specific intervention that you personally need, is probably going to be a blend. And I don’t think that this study was meant to was meant to discredit the value of counseling, you know what I mean, in therapy, I don’t think that’s what it was meant to do. I just think that I think it was meant to show,

Jerred Moon  08:19

here’s another option, you know, what I mean? You know, counseling is not the only way that you can improve your mental health training helps you as well. And so when something outperforms something, it doesn’t mean the other thing was ineffective, or, or moved in a negative direction. Like if we both race for a mile, you know, and one person finishes faster. We both ran a mile, at the end of the day, one of us just did a little bit quicker, a little bit better, so to speak. So yeah, it’s it’s not to like, definitely not throw any sort of negative comments towards counseling or therapy or anything like that. Those are all very viable options.

Kyle Shrum  08:56

Right? Absolutely. And that’s something that’s always, always stuck out to me as well of, with with my mental health, and with just like energy and all that. It’s like, it’s just kind of strange. If you just think about it, how training you expend energy to train, right? But you get an energy boost from training, you know what I mean? So it’s like you’re spending energy to get even more energy back, you know, and you’re spending, you know, expanding some, maybe even some having a push yourself through through mental exercises, but your mental health, your mental state feels better afterwards. You know what I mean? It’s just, it’s crazy to me how that works out, you know what I mean? Because it seems like it would be the other way around. If you’re spending this much energy on a training session, you’re going to be out that energy for the rest of the day, or that that mental acuity for the rest of the day and actually, it’s the opposite. For for the most part, it’s the opposite of training actually gives you an energy boost and a mental acuity boost and all those things. So I’m glad I’m glad to see such strong evidence. As well of just how much it can help your mental state, Travis, what you get? Yeah, I

10:06

mean, I agree with basically everything you said there. One thing I was thinking about, you don’t know, you don’t know any of these women, you don’t know any of their history. So I was wondering like, what is their situation coming into training? Do they have any training history? Do they speak to anyone on a regular basis, um,

10:30

I think that

10:32

it just going in and getting trained to do something that may be all the counseling, you know, they needed to, was just, you know, some human interaction. Just, and when was this study done, I don’t remember seeing that 2021 2021. I mean, how many people are going through emotional distress for 2020 still haven’t had any interaction with anybody, they get to come out and do a, you know, some sort of training or something like that, and get and, you know, get some human interaction with them. So they may have been getting a blend of of counseling, or just interaction along with training. So and that’s what I was saying, you know, is it some people just need alone time introspection, physical training, you know, you can get all of that from, from doing some sort of concurrent exercise. Some people just simply need to talk to someone, but pretty much everybody needs some amount of both in life to, you know, get over any sort of emotional distress. That was, that was my main takeaways from this study.

Kyle Shrum  11:41

Yeah, I think that’s a good point. This is an interesting time, you know, to be to be conducting and publishing a study like this, you know, what I mean, with, with the different the different kinds of, you know, mental mental stressors that we’re dealing with, you know, what I mean, just kind of the whole world has kind of changed, our society has changed a lot. The way we conduct our daily lives, it’s changed a lot, you know, so I think this is an interesting time. A good time, really to be posting this kind of stuff.

Jerred Moon  12:11

Yeah. And so I was looking a little bit more about why women Why, why this age group, and I pulled some information from the CDC, and it said during 2015 to 2018 13.2%, of Americans aged 18, and over reported taking antidepressant medication in the past 13 to 30 days, which is a lot. So if you are an American taking an antidepressant, I’m obviously not your doctor telling you to get off your medication. But if you’re not exercising and somehow listening to this, then you might want to try some exercise as a potential aid in the anti depression. But it goes further to says antidepressant use was higher among women than men in every age group. Use increased with age in both men and women, almost one quarter of women aged 60 and over took antidepressants. So it seems to be a little bit more prominent in females, which I did not know until diving into this study. So I think that’s why this specific study was ag was targeting distress, emotional distress, middle aged women, just to see what you know how I could help them specifically, because maybe it’s just a larger populace that is in need of some, some help. So I think that is really important. I pulled two other studies. So once from 2020, if anyone wants to look it up, it’s called regular physical activity, short term exercise, mental health and well being among university students. And it was so done 2020. And it was a six week aerobic exercise intervention. And it resulted in significant improvements in self reported depression, overall perceived stress and perceived stress due to uncertainty. And it says the president results confirmed that there is a relationship between regular physical activity cardiovascular, fitness, mental health, and well being among you, among university students. They support the hypothesis that short term aerobic exercise interventions can act as a buffer against depression and perceived stress in only six weeks of moderate low to moderate intensity exercise. Now, this other one I’m going to read is a little bit longer, but it was is done in 2006. And I’ve, I feel like I was looking, I just pulled up a bunch of research. Looking at this, as I was preparing it, you can just kind of see when like a topic kind of gets picked up by let’s just say the scientific community, and then it starts to gain a little bit more steam and traction. And it’s not I feel like it’s not until more recent years that we’re kind of like, yes, like the physical exercise helps with these mental states. But this going back to 2006 studies before even I bought some studies from 2011. It’s more like there’s, you know, mounting evidence like it’s up and coming, we think, but this 2006 study was actually looking at To what some of the mechanisms can be behind it, so I’m going to read it, but it also kind of hits on two parts. So like the physiological response of the body is going through, but also kind of what you talked about trampas. So what’s the psychological factors here, so I’ll go through it. Like I said it was done. It’s just called exercise for mental health and done in 2006. aerobic exercises including jogging, swimming, cycling, walking, gardening, and dancing, have improved to reduce anxiety and depression. These improvements in mood are proposed to be caused by exercise induced increase in blood circulation to the brain and by an influence on the hypothalamic pituitary adrenal axis and thus on the physiological reactivity to stress. The physiological influences probably mediated by a communication of the HPA axis with several regions of the brain including the limbic system, which controls motivation and mood, the amygdala, which generates fear in response to stress, and the hippocampus which plays an important part in memory formation as well as in mood or motivation. Other hypotheses have been proposed to explain the beneficial effects of physical activity on mental health include distraction, self efficacy, and social interaction, which is what you were talking about trampas while structured group programs can be effective for individuals with serious mental illness, lifestyle changes that focus on the accumulation and increase of moderate intensity activity throughout the day, maybe the most appropriate for most patients. Interestingly, adherence to physical activity interventions in secondary psychiatric patients appears to be comparable to that in the general population. So just if you want to pull that one up, the reason I say that is because that’s it was like a review paper, meaning almost everything I mentioned in there has a cited source. They’re not just saying it, it’s saying like, it will help reduce anxiety and depression source and they’re gonna say, helps the hypothalamic pituitary adrenal axis, reactivity distress source, like it just has a bunch of sources in there, if anybody wanted to, you know, dive into this rabbit hole even further. But I really, like I’m saying, I don’t feel like we’re at this point where we’re, we’re questioning that it’s just a matter of how we get people to exercise more. Right. And I think that is the bigger question.

17:20

Oh, to that point, like the what was the first activity you just read, like walking. And, you know, most people that hear that they need to start working out. And, and I think it is some 60 minute, full on weight training activity, when really, truly a 20 minute walk could be like the starting point of what’s going to completely change your life. I mean, in just 20 minutes, three or four times a week, when you are, you know, you’re coming from nothing. It literally could be that small of a step. If you’re, if you’re in that deep, and I know most people that are listening to this garage, gym athlete podcast, you’re probably training but you might know somebody that, uh, that’s going through this and, you know, literally just needs that encouragement. And that could be what, you know, changes it for them. So

Kyle Shrum  18:12

yeah, let’s go ahead.

Jerred Moon  18:14

Yeah, I was just gonna say, I don’t know if I mentioned on the podcast, but my mom recently was like, I’m gonna sign up for garage mathlete. She’s like, I need an exercise program. I’m gonna do it. And you know, Emily, and I were there. And we were like, no, don’t, don’t sign up for my program. How about you start with a very simple diet changes and go for a walk. And that’s all we wanted to do. And that’s all we’re encouraging you to do right now. And that’s all she is doing. And you have to know someone’s starting point, because it’s not the answer is not always a full training regimen. Like we’re more performance based, I think almost anybody can get involved in our training with very minimal equipment, and especially how many offerings we have these days. But if you are listening to this, or you know, someone is who is who has zero activity, and probably wouldn’t have very good form with a kettlebell swing to start, let’s just start with walking, but then get them there, you know, because, you know, or maybe it’s walking for the rest of their life. It depends on the individual, but people who are more interested in training are going to train but if you just are looking for mental health benefits, yeah, a walk even enlisted garden me. Like it’s just getting outside and doing stuff.

19:22

Yeah. killings and comfort.

Jerred Moon  19:26

Are you gonna say,

Kyle Shrum  19:28

Oh, well, I was just gonna say, when people think about exercise to your point, trampas. Like, we we get exercise, we get physical activity every day. You know, I mean, if you get up out of bed, you’ve gotten some physical activity done, you know what I mean? I mean, you’re moving, you’re moving and doing and doing things. And that’s part of, I mean, it’s it really is it’s physical activity. And so it’s kind of the same thing to me. It’s like, you have stairs, you have to walk up at work, or you have stairs that you have to walk up to get into your house. You know, I mean, like, that’s physical activity like you’re already doing. You know, I mean, I say the same thing to people who say that, that diets don’t work for them. And I’m like, Oh, so you, you, you don’t eat food. Like, you know, a diet is just the food that you eat during the day. Like, if you’re eating food during the day, you’re on a diet, you know, I mean, that’s all our diet is. And so the difference between exercise in training to me is intentionality, are you going out specifically to do a 20 minute walk to help with your mental health or a 20 minute walk to help start a path and a habit of training more regularly, and training for specific goals and things like that, like, that’s the difference. So like, exercise, physical activity, is something that you do everyday just been existing, you know, what I mean, just about getting up and moving, you’re already doing it. And so to me, it’s like, you’re already exercising, you know what I mean? Like, let’s, let’s be, let’s throw a little bit of intentionality into it. And let’s do this specifically for this specific purpose. And let’s start small with something that you’re already doing, you know, you get up and walk around already. Alright, let’s go on walk for 20 minutes at a time for this specific purpose. You know, I mean, that’s as simple as it can get. And it’s the same thing with with diet, which we talk about diet and nutrition all the time. But it’s starting small, starting with something that you’re already doing, you’re already comfortable with. And I think that can can really help people and kind of flip that switch form in their head.

Jerred Moon  21:25

Alright, so how do we kill some comfort with this information?

21:32

Probably just get out, get out of your comfort zone and find a way to be a little more active. I mean, and it’s the it’s just implement in that small change that you need. That you’re gonna stick with for, you know, a month or two, until you want to take another step.

Kyle Shrum  21:57

I would say specifically to this one, since it’s talking about mental health, I would say, take five minutes today, to anticipate like, like what I just said, be intentional about it. Like to intentionally assess your mental health, like, think about how do I feel today? What’s going on today? Do I feel stress? What where might that be coming from? You know, do I feel sad, I feel happy. Whatever it is, whatever it is that you feel, being intentional about assessing your mental health, just take five minutes, and just get by yourself and be quiet. And just think about it. Just think, where do I stand today? Then be intentional about it, and start there. That’s what I would say.

Jerred Moon  22:38

I think the days that I don’t train are my worst days. Let’s just say as a human being, in general, I don’t sleep well at night, my attitude is probably a little bit worse. Like I just, it’s almost a necessity at this point. But as far as killing comfort for this. You know, I think I think it’s really hard if you’re in a bad place mentally to force yourself to do something that you don’t want to do. And so it’s it’s easy for us to say just go go walk, go move your body, go do a burpee or whatever. But unfortunately, that’s the answer. And so whatever sliver you can find of mental toughness, you know, to be able to just don’t allow any sort of like barrier to stop you. If you’re in a really bad spot, mentally, a state change will help you so state change would be walking. And so if I was like, say, I had to dress up for work, let’s say I had to wear a suit and a tie or whatever. And then I was just like, I can’t, I don’t want to change to go do do the walk or whatever. Or I already changed into something that’s not conducive to walk. Just go walk in those things. Anyway, like a walk in your suit. If you’re barefoot, just go for a walk barefoot, like these things. We get wrapped around. All the other stuff that isn’t the exercise, I think that stops people and slows them down. So if you can drop all of those other things, and just if, like, get up and go for a walk right now, who cares if you had a glass of water? It’s not you’re not, it’s not a marathon. You know, you don’t need some Gatorade, like just go walk for a mile, come back and sit down and see how you feel. And I think that’s the hardest part of the whole thing. If you’re actually in a really bad spot mentally is just the initial doing, but after you get it done a few times, it’ll become easier, near easier. So do whatever you can to get it done and drop as many of the barriers you think exists that actually aren’t stopping you from moving your body. Alright, now we’re getting to the topic, which is we’re gonna talk about breath regulation in general, but there is a specific question from Travis B. Not to be confused. With trampas B, do you have any suggestions or advice on dealing with breath regulation when wearing the weighted vest during workouts like Murph, particularly the suffocating feeling that the weight causes? I listen to your podcast. I’m breathing ladders. I’ll have to check that out. Thanks for any advice. So he kind of took away my breathing ladder as a recommendation in the question, which is smart, even though that will still be one of my recommendations. But so how do we how do we breathe better and exercise specifically, Murph? I know trampas has plenty of Murph experience. Kyle has some Murph experience not to not to the trampers level. So what what are how do we answer this? What’s the advice for for Travis here?

25:51

Right. Um, I actually consulted a professional and local celebrity on this as well. Celebrity His name is Christoph morgenson. And in his in his in his in my comments would probably be pretty close to the same and just general breathing because I mean, with the vast without learning to breathe through your nose, and not so much just to breathe through your nose, but you just learn what how much breathing, it actually takes for you to like control your heart rate and to to stay comfortable. You know, while working out. You just you just got to build it up. And it’s it’s it’s suffering it at first and it but it does take time once you get it built up. And it’s specific, specifically with wearing a vest. Make sure your vest is sitting right. So you don’t want to hang in too low, you kind of want it up and high and you want to tie it you don’t want it flopping around. But if you if you wear it a little bit higher, that leaves more room in your abdomen to expand to get those good deep belly breaths. And then the other the other idea throughout is there’s a lot of there’s a lot of people out there with resources on breathing. And Brian Mackenzie is a big proponent of nasal breathing and breathing in general like he has a book or two lot of good resources out there to to tackle all that stuff. But that would be my tips. Cow.

Kyle Shrum  27:36

So I would say I had a bunch of tips, but I would just say guys specifically, focus on your breathing outside of training. Like breathe breath training is not just for during your your workouts during your training sessions like breath training happens all day because you’re breathing all day. You know, I mean, just kind of like what I was talking about. With being intentional with your training, be intentional with your breathing, be intentional with paying attention to you know how you breathe at wrist or how you breathe. When you start your training session or when you’re walking around the house or whatever, you know, does your breath go up, you know, does it get shorter, you know, take some time to specifically focus do some specific breath training outside of your workouts. As far as as far as working out train more with the best if you want to. If you want to get better at best breathing then you need to train more with the vessel. So that’s to me that’s the best way to do it is just train more with the best and you get used to it and you learn those those different ways to breathe. There are also other other things you can do as far as like changing up the workout a little bit like like zone two Murph, zone two Murph will force you to be intentional with your breathing because you’re required to keep your heart rate in zone two. So that’s a that’s a good way the workout itself, especially if you’re training for Murph doing his own to Murph specifically trains you on how to get your breathing right, when it comes to doing Murph in general. So, just all those different than I have I have a bunch more but I don’t want to take any more any from Jared. But also also Second, the breathing ladders. I was gonna say breathing ladders too, but he took it away in the question as you mentioned breathing ladders do the breathing ladders that I’ll teach you. Yeah, I mean, that’s that’s the one of the best ways to do it as well.

29:24

Yeah, I don’t mind stealing something before Jared has a chance. Um, you. You mentioned zone to Murph when I would do his own tumor if I tried not, you know, sometimes when you’re doing zone tumors, you kind of lose, lose your thinking, you know, you’re you’re not moving real fast. You have time to think but I would attempt to do all those nasal breathing. And basically anytime zone two is programmed, whether it be Murph or running or you know, on a bike, try to nasal breathe. That’s the time to really focus on it, but go Did you

Jerred Moon  30:00

get it you just slipped in, there wasn’t even your turn and took back my main one. So I was like, This is the only one I can really hit on. Since Kyle already talked about zone two, I can just go nasal specific. You called me at the beginning of this? Yeah. Yeah, I watched our first, our second or third podcast to see how I pronounce your name. And I think that’s how I pronounced it. So it was just, we’re just getting crazy. So anyway, so yeah, nasal only breathing was gonna be our is, you know, one of my main things and moving even away from zone two specific because that those are normally the recommendations I give, I always give three recommendations or the programming is typically zone two is programmed. If you don’t have a heart rate monitor, then go nasal only breathing. If you don’t want to do that, then try and make it a conversation on pace. So those are the kind of three ways to check your intensity level. But I do think it’s going to take more training, like housing with the vest on with some sort of breathing practice implemented to be able to get that because I don’t think I ever got like a suffocating feeling from my vest. I mean, I think it can restrict your breathing. So going to trampas is, you know, just making sure that the vest is on, right, I know that I have had it too tight before and then that will bother me, I like it really tight for my run to where it doesn’t move at all. And I normally just deal with that, um, like, I don’t, yeah, my breasts might not be as deep. So maybe my cadence of breath increases a little bit during the run. But I would rather do that than have a loose vest hitting me in the face, you know, when I’m running. And so one thing I have done dependent on the vest. So I have two vests actually have three vests, but I have two contour centuries. And I have one, the five on one tactical. And my favorite one is the contour century, the cheaper one, it’s better. It’s just better than the five and one tactical, I don’t really like it that much. To be honest, I’m not a huge fan of that vest, but the converse century, you can see what I’ve done before is a unclipped one side. So if I if I couldn’t breathe or it was too tight, when I got to the calisthenics, there’s no way in the workout Murph, I’m stopping to do a gear modification. So what I what I will do is reach to my side and unclip something to loosen how strict how tight it is. Now, it’s gonna make it a little like off balance in your in the exercises. But if it’ll help you breathe better than might as well do it. So I think that was about it. And then going over more of what Kyle said, having breath specific work outside of training. I specifically recommend box breathing as a good start for most people, which is where you typically just have even intervals of inhale, hold. Exhale, hold so for and I normally recommend people start at 5555. So five second, inhale five second, hold five second exhale. All right, no, five second, hold on one second exhale. And so that is the pattern I recommend for doing at least two to five minutes, I try to do some sort of simple breathing exercise like that every single day if, if I don’t forget, and so I think it helps a lot. If you pull up the studies on just breathing from your diaphragm, more so than your chest. There this there are so many benefits. I mean, there’s so much scientific literature that we could have covered that as studies on the podcast today, because they just are finding that it lowers cortisol, it helps with blood pressure, it helps with exercise, it helps with sleep, it helps with melatonin production, a lot of different things. And all a lot of the studies what they call it, they call it slow breathing, if anybody wanted to do any independent research, just called slow breathing. And it’s not that different from even inhale and exhale, which is the ultimate takeaway from the book, The Art of breath that we read. books called, or

Kyle Shrum  34:05

it was just called breath,

Jerred Moon  34:06

breath. Oh, the art of breath is James Nestor is Brian Mackenzie’s course I think. So James nesters breath it like he gets all the way to the end of the book. And he’s like, ultimately, my takeaway isn’t even inhale and exhale, after all my research, which is like six seconds out six seconds in. And there’s just so many benefits. So I really recommend for beyond training, having some sort of breath regulation practice in your day to day and I think that it will go a long way. So that is all all I have on breath regulation in general and specifically with Murph. Breathe more on the runs and do what you can in the calisthenics but don’t forget to try hard. And that’s it. You guys have anything else?

Kyle Shrum  34:50

Yeah, the episode on that we covered breath was Episode 61. So go back and check that out.

Jerred Moon  34:57

Which by the way, you can go back and check out any podcast app. So now, we were limited to going 100 episodes back. And we had some athletes bring it to our attention when we would refer to these episodes that they absolutely could not access. And so now you can, so you can, you can use the search bar and type in the episode number and even part of the title and you’ll find us find those upsets. Alright, get into the workout. Anybody want to brief it?

35:28

Alright, perpetual motion is the name of the workout. The work is to be done continuous and back to back. You have a seven minute amrap wall climbs, three minute amrap burpees. And wrist, seven minute amrap push ups, three minute amrap, double unders, five minute rest, seven minute amrap set ups, three minute amrap thrusters and 45 pounds for men and 35 for women. And that is the workout.

Kyle Shrum  36:03

Perfect workout to practice your breathing.

Jerred Moon  36:06

Yeah, like there are tips, tricks, strategies where you guys have

36:14

I said just perpetually move. Yeah, maybe, maybe a T shirt I do. And by the way, wall clamps suck burpees, suck. double unders suck, the rest is good five minutes. Unfortunately, though, we’ll go by really fast with workouts like this. Because you’ll just be we got 10 minutes of work, and then five minutes of rest, and it’ll just, it’ll just be gone. So, but you should be able to keep like a good speed or, you know, at least just like like leather, like it’s called perpetually just moving in some some speed or another. With those two, five minute breaks. What you got,

Kyle Shrum  37:03

I would say with this one, don’t be tempted to make it easy on yourself. Because it’s an amrap. So technically, it’s like, well, this is how many reps I’m going to do today know what I mean. And I feel like you could make this one a lot easier if you wanted to, if you wanted to take it easy on this, you could, I would say don’t these amrap sets like you want to push yourself, you want to compete against yourself, you want to show progression, the next time that you do it, you want to get as many reps as possible. That’s what you need to do. It’s not about just it’s called perpetual motion. So we’re talking about constantly moving, but it’s not just about constantly moving, it’s about constantly moving quickly, and efficiently, keeping correct form all of those things that we talked about. But it’s a meet yourself Saturday. Like, there’s that temptation to just say, well, in seven minutes, this is how many I think I can do. So I’m just gonna take it easy, I’m gonna do it. No, don’t do that. Don’t be tempted to do that. Push yourself meet yourself, and, and really go hard on all this stuff. And Travis mentioned, five minutes of rest, we’ll go quickly, this 10 minutes of work will go quickly to like, it will. It may not feel like it in the moment, but it’s going to go back quickly. And so push yourself you know, you don’t have a whole lot of time to get those those reps in. So push yourself and get those reps down. Also, I would say we programmed the weight on the thrusters for you know, we’re

Jerred Moon  38:41

here. did that on purpose. Wonder if anybody would go up intentionally.

Kyle Shrum  38:47

There there at the end of the workout, take that into consideration there at the end of the workout. So

Jerred Moon  38:53

yeah, I’m glad that none of you broke the rule of the workout in your recommendations. You both mentioned it, it is called perpetual motion. If it were to just put this work into a training session, my recommendation would actually be very different. I would say break each of the sets into doable reps. Don’t rest more than you have to. But you know, take short breaks and then do set each each time. If we’re in training, we’re not in training, or meet yourself Saturday which are optional. So you can not do this workout at all, and just follow our training as prescribed. But this is perpetual motion. It has that name for a reason. And so that is like the asterisks to this workout is you’re supposed to go at a speed in which you can sustain without stopping. So that is that’s the real goal of this. It’s going to be hard. Like Kyle said you’re the driver of the difficulty here because it’s an amrap so you could say your amrap is as much less than it is or you can really swing for the fences but there’s there’s a fine line right we talked about sustainability and repeatability. If By go, specifically, let’s say push ups. If I go seven minute amrap push ups, and I just start doing as many pushups as I possibly can, I’m going to have to stop. At some point, I can’t do seven minutes worth of push ups without stopping. And so the goal in this is to keep moving. So you’re going to have to maintain probably a slower pace on some of these to try and keep moving the entire time. So it doesn’t necessarily always mean more reps when we’re saying move continuously. And the real like reason behind the program is workout in the first place, was to get that idea of perpetual motion across to athletes in every workout that we do that has a little bit more intensity involved. There shouldn’t be a lot of stopping and resting. And that doesn’t mean that everything has to be as fast as you can possibly do it either. It just means you don’t really need to stop to get the water and chalk the hands if we are in a more serious training about because we don’t program a lot of intensity. And there are pros and cons to that the pros are we’re keeping you insanely healthy, we’re gonna make you live longer. And you know, ultimately, our training is the best on the internet, that those are the pros. The cons are, we don’t program a lot of intensity. And so when you see it, if you have asset, you’re not going to get the results that we desire for you. And so appropriately, being able to hit the intensity is very important. And so don’t take a lot of breaks, you can I think the push ups is the only one that’s really hard. I don’t know, I think set I think I could keep moving for seven minutes on setups. I think I can, but I’d have to go slow, right? Like I’d have to go through like a Slower, slower paces wall climbs would just be like tramp said they just suck. But I think I could do those for seven minutes, I would have to push myself mentally to be able to do that. Every human on the planet can do three minutes of continuous burpees. It’s just whether or not you want to. And then push ups would be hard double unders. Going into double unders if you don’t have double unders, I actually would prefer that you do tuck jumps, not I’m getting more onto the tuck jump train as opposed to just do single unders. Because the metabolic demand between a single enter and double under for some reason is insanely different. Insanely different. It’s hard to just say yeah, just do three minutes of single unders, that’s basically gonna be a cooldown, before you get five minutes of rest. So do three minutes of tuck jumps if you don’t have double unders. And I think that’s about it. And oh, my, my, my thrusters. One, I was gonna say, this is where you absolutely empty the tank. Because I think let’s just say you break the rule and you do end up stopping, I think it’d be pretty late into the three minutes, I think you’ll get to like, two minutes and 11 seconds and you’ve got I just cannot move another muscle. Great. Mission accomplished. Like you got you got to where we wanted you to get on this workout. If you’ve finished the three minutes of thrusters and you’re like, that wasn’t so bad, you probably did the whole workout wrong. That’s okay. You try again, just starting over, start over from beginning, roll over 40 minutes. So yeah, those are all my tips, tricks and strategies for this one, do it right. It’s It’s very, it’s not like a lot of the other meet yourself Saturdays where, you know, we like I kind of programmed it to where you can’t cheat it, you can cheat this one, you can make it like might as well go for a walk if you’re gonna cheat it, you know, do it right and make it hard. And this brings me to my last point of the work of the podcast updates. We’re gonna get into just live it updates. I don’t think trampas for you. You’ve been on one time did we do updates but didn’t do updates. Okay, that’s the main reason I wanted to make sure we hit updates today. Because we’ve never gotten a single update from you publicly at least. So it’s a baseline. Let’s see how good you are at updates that I didn’t prepare you for let’s hear man how’s life

44:03

a life is fine. I’m having some challenges in my actual my day job. But we’ll we’ll get through those. Not not too concerned. There’s a lot a lot going on, but I’m not not too concerned about it. My other jobs I have several so I’m trying to keep up with all of those. Yeah. And I’m preaching to the choir for both of you. Yeah, because Kyle callousness no slouch either as far as work updates GGA specifically, you know, I got this this nice flag in the back to New new item just added

Jerred Moon  44:40

Yeah, rules on it.

44:42

Got the got the rules on it, most of them missing. This one actually got screwed up. But if you buy the the updated one, you will have all the rules.

Jerred Moon  44:52

You know, what’s unfortunate about the rules is that so there’s one through 15 for anybody’s listening Then there’s rule number 76. What was intentional, but I almost wish that we had 16 rules and then rule 76 was the next one because people think that it’s just an actual typo. Yeah, I’ve gotten that comment. People are like, oh, that you mean 16? Like, no, I mean, number 76. But it also kind of dates you because I guess that’s becoming an old an old movie.

45:26

Well, that’s, that’s why you should keep it because if you you know, it’s not a typo if you know, rule 76 Yeah, otherwise, it’s

Jerred Moon  45:35

the token. I may not even know that movie. I mean, let’s be real. You don’t do don’t see dates, dates, people.

Kyle Shrum  45:49

I’m googling it. Right.

Jerred Moon  45:53

Okay, I immediately I really

Kyle Shrum  45:55

kind of movies. I thought that I thought that I had seen all the movies I needed to see apparently there’s a bunch of Oh, Wedding Crashers. I have seen it maybe. Yeah. I saw it once though. I didn’t. That didn’t stick out to me. Sorry. unfortunate. I apologize.

Jerred Moon  46:13

We don’t know what to say we’re kind of

Kyle Shrum  46:17

hanging over my head.

Jerred Moon  46:18

I’m gonna have to post that YouTube video of the clip of him saying rule number 76. In the Facebook group, just so everyone knows what the hell we’re talking about?

46:29

Probably a good move. Because one of those do you have? Well,

Kyle Shrum  46:35

apparently I’m not as cultured in in movies

Jerred Moon  46:39

as me, which is saying something is said. I feel

Kyle Shrum  46:43

like there’s a small pool of movies that you’ve seen though. It’s all

Jerred Moon  46:47

from a given timeframe, because I stopped watching movies a long time ago. Yeah. So there’s about a decade of my life where I watched the movies, and I know some things but if you didn’t watch those same movies, and

46:59

for the last seven years, if it’s not animated, you probably have no idea what

Jerred Moon  47:05

I’ve seen frozen 114 times. I can talk about that. Yeah.

Kyle Shrum  47:11

Yeah. Yeah, I’m up on all the animated films as well. And TV shows and everything. I would say updates for me had an interesting weekend. came home from church on Sunday. And there was water running through my yard and down my driveway. All that good stuff turns out my water main line had busted so I had a nice little active recovery day digging up my watermain

Jerred Moon  47:42

better than in your house.

Kyle Shrum  47:44

Better than in my house. It was great. What’s much better got got that whole land replaced and then build it all back in with the dirt. Got it all done in one day. Felt good, big accomplishment. But I was this is day two of the trench digging soreness even after the heavy squat

Jerred Moon  48:04

because it took this company at my house two weeks to dig a hole and fill it back in so well.

Kyle Shrum  48:11

I could have flown to Texas and dug it for you and flown back in the time it took them yeah, for half the cost

48:20

not know you didn’t hear him say septic is different than fresh.

Kyle Shrum  48:25

septic is different.

Jerred Moon  48:27

Well, it’s all brand new, so none of it had been used yet. Okay, well that’s fair.

Kyle Shrum  48:33

Anyway, so yeah, that’s my bait. Well active recovery in the front yard on Sunday. Fun times.

48:41

Wow. All right.

Jerred Moon  48:43

We really do need Joe here to keep these updates interesting. My goodness

Kyle Shrum  48:48

I don’t know what’s not interesting about digging up the waterline

Jerred Moon  48:50

I’m just joking. I don’t have any updates either because I’m just gonna bring it down. That’s why I preemptively said we need to do because I don’t know how many times I could say the office isn’t done and I’m waiting for it to be done but I guess I’ll give an update on that anyway. The Office isn’t done. HQ smaller HQ in my in my backyard, but they did finish painting it over the weekend. Which is a big deal. So now we’re waiting on electricity, not electricity. We have that. We’re waiting on electrical people to come install lights. There you go. electricians electrical, electrical, electrical people. I like to be super, you know, like all inclusive. Just in case they’re not actually licensed. The people they end up sending

49:38

a bottle during a thunderstorm electrical people. That’s what I’m gonna do like some book powered read just

Jerred Moon  49:45

the during the storm, the epic storm we had here in Texas that winter storm. All the trades got super backed up and I had like two weeks after they were still so backed up and I had like a simple like clogged, drain like clean out drain. Like it just wasn’t working. And so I called the plumbing company we typically use, they came out. And I was asking the guy a bunch of questions because I’d like, I want to know, like, I just want to know, things, you know, because it maybe I can do it myself next time, maybe you know, something I don’t see there’s a bigger problem or whatever. And after about like three minutes of pestering this guy with questions and getting very limited responses, he was like, Look, dude, I’m not even a plumber. Okay. He’s like, the company is really backed up. They sent me because I know how to operate the drain snake. And he’s like, that’s all I’m doing here. He’s like, Oh, we have the machinery. You don’t. I’m doing it. He’s like, if you had this equipment, you could do it. And I was like, okay, not even a plumber. Great. Thanks. Awesome. Thanks for coming out. But I’m afraid I guarantee it. I get noticed. Really hard,

Kyle Shrum  50:56

really hard to not reveal that he had no idea.

50:58

Yeah, he just like it all came out. He just like couldn’t help himself. I know how that guy feels. Because for anyone that doesn’t know, my day job is construction. And Jared has constantly asked me so when should they be done with this? or Why is my hpcl right now? Yeah,

Jerred Moon  51:15

I like to quiz him on things that I absolutely know. He won’t, won’t or shouldn’t know the answer to like, hey, Travis, give me an ETA on when this project you know, nothing about should be done. Because they finished painting today. But the Yeah, they cut my h back off for a day anyway. constructions fun. Through painting, we need electrical people to do electrical things, and then put in an AC so AC people need to put in an AC then we should be done. And

Kyle Shrum  51:45

that’s about it been training proximately anywhere from 30 to 60 days out.

Jerred Moon  51:50

I said What did I say yesterday in the meeting? Anywhere from one week to 11 months? timeframe, especially if I asked my general contractor, that’s what I’ll say to you. So just in a complaint, it’s all just funny. This point, everything you hear about construction is true. It’s more expensive and takes longer than expected. That’s it. We should have Joe back next week. And maybe Actually, we can say goodbye to trampas maybe Travis come back. Maybe I mean, we have five is too many, five is too many for podcasts with too many. So but it’s not i’m not saying Trump is the one who has to go so he’s really anchored the team over the last couple of weeks. So Absolutely. Well, just Hunger Games it online somehow.

52:37

I can be a scab anytime.

Jerred Moon  52:40

Maybe she’s Yeah, okay. I’ll get into this later for like we’re in a in a team meeting now. And we’re not we’re recording a podcast. So

Kyle Shrum  52:47

this is what happens with updates.

Jerred Moon  52:48

Yep. They they get out of control. And they go while

Kyle Shrum  52:50

they’re not at the front anymore.

Jerred Moon  52:53

Cuz we’re at least been 40 minutes on the updates and like we should probably talk about the study that we have prepped for. All right, but that’s it. For all of our current garage you mathletes thank you so much for subscribing to the training, staying consistent and working on your mental health on a daily basis by following the programming and for everyone out there who may need help with that definitely check out garage gym athlete, not saying we’re mental health experts, but the science says that we are it’s kind of a you know, non indirect way to get to better mental health is follow garage mathlete training. And you can do that sign up for a 14 day free trial, and we’ll hook you up. But that’s all for this week. And for my weekly reminder, if you don’t kill comfort, comfort will kill you.

The post Concurrent Training for Mental Health appeared first on End of Three Fitness.

Episode 109 of The Garage Gym Athlete Podcast is up!

Fuel For Workouts and Sleep Aids

On this week’s episode Jerred, Ashley, Kyle, and Trampis are on! The team goes over a study that gives insight on whether or not you need carbs before a workout. They go over their applications and takeaways for this one and give you advice on how to Kill Comfort! The topic for this week is an AMA. Stephen asks about supplementation via fish oil and ZMA. The team gave their best answers for this and some good tips on supplementation. Lastly, this week’s Meet Yourself Saturday workout is Clean Breathing. Make sure to pick up some tips and tricks for this one!

If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:

• Subscribe on any device HERE 

IN THIS 61-MINUTE EPISODE WE DISCUSS:

• Carbs Before Training
• FUELS Course
• Trampis Joins the Team   
• Clean Breathing    
• Fish Oil and ZMA  
• Tips For MYS
• Updates and Announcements
• And A LOT MORE!!

Diving Deeper 

If you want to go a little bit deeper on this episode, here are some links for you: 

Study of the Week 

• Pre-Exercise Carbohydrate or Protein Ingestion Influences Substrate Oxidation but Not Performance or Hunger Compared with Cycling in the Fasted State

Garage Gym Athlete Workout of the Week 

Be sure to listen to this week’s episode:

• Fuel For Workouts and Sleep Aids

Related Resources at End of Three Fitness: 

• Carb Rinsing For Strength
• Does Glycogen Depletion Impact Lifting?

— 

Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!

To becoming better!

Jerred

Transcript: 

Jerred Moon  00:03

Alright ladies and gentlemen, welcome to the garage mathlete podcast Jerred. Moon here with pretty much everybody. We have Kyle we have Ashley. No, no Joe trampas is here. What’s up Travis? How’s it going? How’s it going? Yeah, Joe, the new Joe. slowly going to just phase Joe out in trampas is going to be coming in.

00:28

So take over all Joe’s responsibilities over the next way you don’t want that. Good luck.

Kyle Shrum  00:35

Let’s, let’s slow down on that one.

Jerred Moon  00:38

But welcome Travis Travis has been on the podcast multiple times as an athlete, he’s now here as a coach and a part of the team. If you didn’t know we have announced it multiple places. Travis is on the team really helping out with the garage team athlete merchandise and products and all those things. Which you should definitely go check out at garage mathlete.com there’s a store in the main menu. Oh, there you go. He’s just sipping on from a mug he made so a lot of great stuff. He’s really increased our offerings and it’s some really cool stuff new logos new designs my personal favorite new one is the daily over decades shirt. If the community hasn’t seen that, I think it’s it’s awesome. And it’s super soft, super soft too. But we should probably get into it. Welcome trampas so that was your official welcome. So you get though we’ll get a good get into the study we’ll go straight to I don’t know something I love it’s it’s kind of its fuels its its energy systems, its substrates, ie being used in oxidized in in performance setting. And so the actual name of the study is pre exercise carbohydrate or protein ingestion influences substrate oxidation, but not performance or hunger compared with cycling in fasted in the fasted state. This was done the study was done in 2021. So let me I have a lot of notes on this one mainly because it’s I just love talking about these things. I look at a lot of studies like this, this is one of my more wheelhouse areas, but I’ll just kind of try and hit the highlights before we get to the team. So 17 male cyclists and triathletes participate in the study. They’re between the ages of 18 and 55 years old trained at least eight hours per week for the two preceding years and had a view to max of above 55 it’s pretty solid vo two max if you’re not familiar with vo tak vo two max numbers. participants were asked how often they typically exercise in the overnight fasted state 59% said rarely or never 18% said one to two times per week and 24% said more than two times per week. So that’s the who the big reason why I’ll pull straight from this the study to determine the effects of three different pre exercise nutrition strategies on substrate oxidation. So substrate oxidation is just the form of let’s say macro a nutrient that was burned oxidation is typically like burn like fat oxidation is fat burn performance during high intensity interval training and exercise induced oxidative stress. They also looked at the effects of pre exercise feeding strategies on some secondary outcomes including hunger and gastrointestinal comfort before and after exercise in addition to cycling, gross efficiency heart rate and rating of perceived exertion RP during cycling exercise I don’t have a lot of notes on the back half of those things if any of you do that cool but I mainly focused on looking at the substrate utilization now trying to round this out. I they did four or five minutes submaximal cycling stages at increasing intensities. And then they did what was it like six three minute bouts and they had to have maintained 80% of peak power and then the last couple were all out right overall a really solid cycling workout I’ve done workouts like this on my herb before so this is just a this would have been a tough workout that they’re running everyone through everyone acted as their own control. So they either had to do high protein high carb and water or water Yeah, and that’s about all I’m gonna get into because I just I keep talking about the ins and outs of this but what they were just looking at they were looking at high protein, they’re looking at high carbohydrate and like how these things and fast and they were looking at how they how your body use different substrates I feel like the conclusion is super obvious but from the study says overall exercising in the over night fasted state increased fat oxidation during submaximal exercise compared with exercise following a carbohydrate rich breakfast and pre exercise protein and ingestion allows similarly high levels of fat oxidation. There are no difference in perceived exertion, hunger or performance. And we provide novel data showing no influence of pre exercise nutrition, ingestion on exercise induced oxidative stress. Okay, let’s just start unpacking that. Whoever wants to go first, we can start diving into the nuances of the study.

Ashley Hicks  05:23

So it was a crossover, which just means that everybody completed all three conditions, I think, did you hit on that already? Anyways? Okay, so they had everybody do the high protein, the high carb as well as the fasted and just what Jared said, like, the results were like, pretty much the same for every single thing. So. And then I also found interesting, something that I’ll bring up before I like get into my kind of takeaways here was that they talked about how they went in, and, like, upon arrival in the lab and stuff, and they accessed like, they assessed their sleep their food, but they didn’t keep a food log. Like I found that super. I don’t know, like, where they were some like carb backloading. Have you heard of that? Like, were you like, eat a ton of carbs at night? So then that way, like, I don’t know. So

Jerred Moon  06:16

I think it matters a lot what you’re saying, because if you have high glycogen stores, I feel like a lot of this entire study is irrelevant, to be honest. And that’s something we’ll talk a little bit more. But yeah, the fact that they didn’t really, truly track that as well as they should have, I think was a miss.

Kyle Shrum  06:29

Yeah, they did. They actually did, though, they took a food log for the previous 24 hours before they came in.

Jerred Moon  06:35

Yeah, it’s just was it’s a food log, which is dependent on the

Kyle Shrum  06:38

person. It was on the right, Robert. Yeah, I get what you’re saying. The researchers weren’t tracking their food, they were dependent on each individual to track and then the accuracy of

Jerred Moon  06:47

such thing, because they might have been like, I had pasta last night, probably 50 grams, when really they had four servings, and it was like 175 grams of carbohydrate. That’s the only thing I think was a miss.

Kyle Shrum  06:56

Right? Yeah. Okay, I get it. There we go. Sorry. Anyways,

Ashley Hicks  07:00

so I felt that that would have been super important if they would have like, actually, you know, logged things in there that were you know, exactly what Jared said, like, super strict about it, I guess. But to me, this shows that there really isn’t need because I feel like a lot of people start like I will I need to have something before I workout, or you know, I need to have oatmeal is like a big thing, like I have my sister in law does the same thing. I have to have a little meal before I go. And it kind of shows that well, you might not even need the meal, like and it all depends, right? So fasted was better at burning fat. And, and I think protein was a little bit up there too. But I think what you need to do is be smart about when and what you eat. For example, they talked about the GI issues with the high protein diet, and like how people were having discomfort. And I’m like, Well, if you had a lot of protein, like it’s gonna make sense. And I think my killing comfort for this one would be, you know, like I said, be smart about when you are eating. So if your body doesn’t necessarily need a meal, and you’re just doing it just to do it. I my feeling comfort is try a trained session fasted and see what happens and see like, do you really need that extra glycogen glycogen that you’re putting in your body? Or whatever kind of meal that you’re eating prior to? You know, that would be my healing comfort? Kyle, what do you have to say?

Kyle Shrum  08:32

So no surprise here that there was more fat burn in in the fasted state, then there was in the carb state. But this is also you have to remember that there was better fat burn in the submaximal efforts. Once they started getting into the higher intensity. They obviously we know that we know, that’s how fuels works.

Jerred Moon  08:54

We know

Kyle Shrum  08:56

we know that. And make sure the listeners know anyone who’s listened to the podcast for any length of time should know that, that that once you get into higher intensity, your body switches its fuel source over to carbs. And so since they the front, it was front loaded on the workout, the submaximal stuff, they did the submaximal stuff first. And they ended with the higher intensity stuff. And so that’s kind of where the carb burn came in at the end with the higher intensity stuff. And so that’s what we’re looking at here is there was higher fat burn in a fasted state and with a protein breakfast in submaximal efforts. So that’s what we’re looking at. And to me, this is just again, another study that just proves all the stuff that we’ve been telling you on the garage mathlete podcast like and no, we’re not just picking studies that go along with what we like and what we say. We’re just saying, This is what the science is telling us that this is, this is what what you need to be doing. And personally, I know No, I feel better when I train faster, I feel better. That’s just, that’s how I, that’s how I operate. I’ve had to kind of change my my work schedule and the way that I do things during the day to where I don’t actually get to train fasted most of the time anymore. But especially if I’m doing like, if I’m doing any kind of cardio intervals or something like running and all that kind of stuff, like, I would rather do that in the morning, not not just because of like, temperature wise, weather wise, those kinds of things, it’s cooler in the morning, feels better to do it in the morning. But if I have to run after I’ve eaten lunch, that’s gonna be a rough day. Like, it’s a rough day for me if I have to run after I’ve eaten for the day. So I try to get that kind of stuff in before before I eat during the day. But I personally just feel better. When I when I’m training, fasted, and don’t have something on my stomach, besides water, obviously, I’m drinking some water before I’ll typically drink some water during that, but I’m not drinking gallons of it before. So anyway, that’s just how I personally feel. But this was a good study. I agree. Jerry, this was a really good study, I enjoyed reading it, the way it was written was really good. explained everything very clearly attract a whole bunch of things. And but it just to me, it proves that meal timing matters, that what your training, the training session that you’re going to be doing for the day should be dictating when you eat, what you eat those kinds of things. And just be mindful of those things. I guess we’re doing our kill and comfort thing as we go now, right? Is that what we’re doing? Because that’s actually thing, my killing comfort for I wasn’t, I haven’t been on in a while. So I had to take my shot, Joe’s not here. So my killing comfort would be to intentionally pay attention, like intentionally acknowledge how you feel before, during and after your workout. So to me this is kind of part of mental toughness is training yourself to be mindful of how your body is responding to your training, how your body is responding, responding to your nutrition. So don’t just go in and do what you’ve always done. Or, you know, don’t don’t just say, Well, I just got to suck it up and move on. Like, if there are things that are happening to you. There are ways that you’re feeling. If you’re if you’re having some gut issues, like your your gut doesn’t feel good when you’re training. Maybe you need to do something different. You know what I mean? If you’re running into issues with having energy to last through the workout, maybe that’s something you need to pay attention to. Before the workout. If there’s something happening, something going on, you don’t feel good, whatever is happening, pay attention to those things. So that would be my kinnelon comfort don’t this kind of bulldoze through everything be intentional and pay attention to the signals that your body is sending you.

13:07

Krampus

Jerred Moon  13:09

lovely guys doing it over to trampas at the end. That’s like hard to do. He’s the new guy. You know, and you’d like just, like, got all the points that you want to hit. And now it’s like trampas what? Good luck

Kyle Shrum  13:23

by fire man. Yeah,

Ashley Hicks  13:25

that’s the most point or points though. So I feel like he’s all right.

Jerred Moon  13:29

Yeah, I’m just sitting here trying to find out what I’m gonna say but through what’s taking

Ashley Hicks  13:35

what you’re gonna say. So we’re setting you up.

13:39

Right, well, I agree with everything. I mean, for the most part that that Ashley cow said, I mean this is so it’s sort of just reassuring. I have a very flexible schedule for when I work out sometimes it’s in the morning sometimes in the evening. And at least from a food or fuel perspective. I’m not as concerned now with however, you know, I worked out fasted the other day. Tonight I’m going to have to do it tonight. So I’m going to be I’m probably going to eat through the day. You know, just it’s kind of reassuring to know that you can still get a decent workout in or a training session in despite what you’ve eaten some some cooler things at the end of the study that I thought were some good suggestions they said for a new study I thought would be great to see would be more lifting, like lifting a specific study. But then also kind of linking back to what actually you’re saying with the food log and all that they would have them what was it it was one where they would come in completely fasted, and then they would give them like a pre workout or something like that, like a specified pre workout just to test that. But then there was also another suggestion where they would do a glycogen depleting workout, rest, come back and all but only eat like a certain meal protocol. And I guess they would track all that food and just really take all the variables out of it. So that would be cool to see. And also a little more lifting specific, not just cycling. But yeah, at the end of the day, like, like McHale said, a lot of it just comes down to your personal preference and, and how your body responds, which I noticed, it’s not a shocker for anybody that follows a GGA program and listens to everything we say. So it’s just experiment. You know, my killing color would probably be something like, let go of your bias that you’ve, you know, built up over the last four or five years of training, and see what what changes you can implement that, that you’ve been holding on to, you know, something that you just let that go to see if you can go faster. So try try eat before meal and see if you can do a little better. Yeah, they’ve only really works for about an hour though, because after that, you know, you’re going to start depleting. And you know, I was at a Spartan Race weekend, and I got depleted pretty quick. So just you got to know when you got to know when to review. That’s,

Jerred Moon  16:17

that’s a really good point that you ended on is the like, I don’t think that this stuff matters that much because of the training session that we’re at an hour. And but when we when we go beyond that this is where I think fuelling actually does become the most important and where your knowledge of such fueling practices becomes very important because if you’re just eating enough, throughout the day, you’re going to have enough glycogen which is stored carbohydrates stored in your liver, and it’s stored in your muscles, you’re just going to have enough to perform a garage gym athlete training session for an hour. So when anyone who’s only following garage gym athlete programming asks me about fueling strategies, pre workout and nutrition. I basically say it’s not that important. And that’s kind of true so long as your normal diet is adequate. Because I don’t care if you’re training fasted, I don’t care. If you’re training at night, middle of the day, you’re going to have enough stored carbohydrate in the form of glycogen to perform that training session. Anything else that you think that you feel, could be completely unrelated to nutrition. So if you’re hitting fatigue and training sessions, check your sleep, check your hydration, check your electrolytes, these are all things that are probably more important to your fatigue level than it is whether or not you had your, you know, whatever carbohydrate drink is before you work out. But to hit on what Trump said one more time, once you pass that 60 minute threshold, if it’s a fairly intense session, you might want to start thinking about how to throw more specifically carbohydrates into your diet. There are some fats that you could possibly do protein almost irrelevant as far as fueling goes so I just want to read off the amounts so people would kind of get a feel for that on the high carb day, participants consumed about one gram per kilogram of carbohydrate from bread jam, and a carbohydrate electro carbohydrate slash electrolyte beverage. On the high protein day participants consumed a calorie matched meal providing point four five grams per kilogram of protein. And point two four grams of kilogram of fat from whey protein isolate and peanut butter. So if you’re just wondering how much carbohydrate how much protein they were consuming, and ultimately from the studies, the one of the takeaways you know, the the main conclusion, it said overall exercising in the overnight fasted state increased fat oxidation during submaximal exercise compared with exercise following a carbohydrate rich breakfast. And so that is just how it works if your body one if you’re in zone two, and why we do a lot of zone two is the it loves to burn fat to oxidize fat in that intensity zone. Because we don’t really click over to carbohydrates until we get way more intense. And then once you get zone four and five, you’re looking at almost pure sugar burn and and that’s all your body is burning, especially in zone five. It’s just like, if you were to like, drop like a tablespoon or a teaspoon of sugar like on your desk for every like 10 minutes that you’re in zone five like it would show you how much sugar that you’re actually burning. But you’re a sugar burner. And I The reason I started diving into this stuff so much is because I was just getting kind of irritated with keto people who were just saying like, your body will eventually click over like eventually you’ll use it you’ll you’ll learn how to do it and that’s just not what the science supports. If you’re in these higher intensity zones. You cannot your body won’t doesn’t just oxidize fat all of a sudden In the same way that it would sugar or use it as quickly. And so it’s just not accurate and all of the stuff from keto world saying that it works perfectly and you have to wait there, these endurance athletes who spend a ridiculous amount of time in zone two and zone three to where fat oxidation is very possible. And so you can do that for long periods of time. And that’s their race day in zone three, and after their training in zone two, and then they may have just enough glycogen to support their very short high intensity bouts. So anyway, my the main takeaway I wanted for athletes, kind of two things is one match your diet to your goals. If you are wanting to burn a lot of fat, then this kind of goes along the same thing that we’ve always known zone two fasted state, you’re gonna oxidize more fat. But you don’t need to think so much of like, these direct one to one like, Okay, I’m about to work out, I have to have this thing, you know, like, it doesn’t work that way it what you need to do, and something we teach in the fuels course, is you find out what your body probably burns. And I say probably because we’re not actually testing your blood or your breath or anything like that, what your body burns based off your heart rate zones, we actually walk you through this. And then you can kind of calculate out how many carbohydrates you probably burn a session, how much fat so on and so forth. And so as long as you’re consuming that, let’s say on a daily basis, those many carbohydrates that much fat, like you will be fine. And your body will have that stored glycogen to perform the next day. And so that’s what’s most important about the fuels courses this longer term, what is your diet, how consistent are in your diet over a seven day period, or 14 over 30 days. And then that’s where it really starts to implementation of our fuel score starts to kick in, because you’re like, Okay, you’re a little bit more comfortable. Like if you’re a person who thought you can only have 75 carbohydrates, because you read that in a book somewhere, but you find out that your person who burns 150 carbohydrates, you know, and you’re starting to increase your carbohydrate intake based off of what you actually burn, you’ll get a lot further. So that is what I want athletes to take away. If you want to burn fat, go for it, if you don’t want to burn fat or burn anything else. I think pre workout meals might be really important. I know like bodybuilders, they, they will do low intensity stuff, but they want to train in a Fed state because they don’t want any possibility of tapping into that muscle and any sort of muscle wasting, you know. And my ultimate killing comfort strategy or takeaway here is spend some money, and biofuels course, because I go in depth on all the different macronutrients how they’re used, you get the fuels, thumbprint is what we call it to where you actually go through a series of energy system tests with a heart rate monitor, and we tell you, with calculators what we think you’re what you burn, and each training session, and we help you with your pre and post workout nutrition, to be able to like I said, Be consistent in that pre and post workout nutrition, not an individual Training Day. Like I said, I don’t think that matters that much. I think the pre and post workout nutrition matters over like a 30 day time period, the cumulative of that effect, because Travis mentioned a Spartan Race, he knows he knew when he ran out of glycogen, it’s like, it’s obvious. And you know, you know, when these things happen, it happens to me in cycling, almost dead on at the 60 minute mark, if I’m doing a fairly intense ride, it’s like it’s gone. And I am basically walking my bike, you know. And so these things are very obvious. But if you plan for them, you know when you need to feel. And we’re not going to just tell you all those things on the podcast is an educational course, that you can really go and I know it’s very self serving for our company. But hey, we didn’t just put together to make money, we put it together to teach you what the hell that you you should be doing with your fueling strategy. So if you want to take the fuel scores, you can do that. Go to in through fitness, comm and sign up for it. But that is my killing comfort, spend some money and get smarter with it. Alright, and I could talk about this all day. I love. I love fuels. I love how it works. And the main reason I’m always looking at this stuff is because it could change like science changes, the information changes. This just confirms what we have been talking about the whole time. And if anything ever changes from what I think I’ll let people know, but so far, we’re pretty spot on with how the different fuels are used at the given intensities. And this doesn’t change any of my thoughts on that. It’s just more in line with with those things. Cool. Let’s get into the topic, unless anybody has anything else. Nope. All right. So this is kind of an AMA we are going to start moving the occasional ama as the topic here. So we’re answering athlete questions. We’re hovering more about around sleep supplementation on this one. And yeah, I’ll read the question, but if you do have a question, go to garage mathlete comm slash ama, and you could submit a question to us at any time. And we are going to start picking up more and more of these on the panel. Cast here kind of in this topic segment, as we get here. So from Steven said, Hi guys, I just listened to the supplementation webinar, pause. If you didn’t know, if you’re not a garage, gym athlete or you are the apps great is where you get all your workouts. If you log into the site, what is not part of the app? I know it’s confusing, we can do anything about it. You have a ton of educational resources at your fingertips, like all these educational webinars I’ve done over the years on bands on supplementation on cortisol, like all these different things. So if you are the person who likes to learn, you have that available to you. So I just listened to supplementation webinar and I have a question about two supplements that were not explicitly mentioned. First is fish oil and the second is DMA. Anecdotally, I felt like I recover a little faster, and get over some muscle soreness a little faster when I’m using the supplements. Also, I have felt that when I take zeamais before bed, my sleep has been better. Do you have any suggestions about the use of the supplements? information about effectiveness or dosage recommendations? I have read that when it comes to fish oil, you should take a much higher dose than is recommended. Okay, I Well, I guess we’re gonna talk a little bit more about sleep supplementation. But I did want to get out of the way. Fish oil, because we covered fish oil. And like, Well, no, we didn’t tire podcast episode on it on fish oil. So

Kyle Shrum  26:32

Episode 71, actually,

Jerred Moon  26:35

was it 71? Okay, so thanks for pulling that up. So, Episode 71. And it covers I mean, a lot. And ultimately, the takeaway, if you don’t want to go back to 71, you don’t want to kill that comfort of having to use the thumbs and dedicate the time. And I’m not picking on you, Steven, I’m just joking in general terms here. But the ultimate takeaway was, there are so many benefits to fish oil, like, like cardiovascular health wise, most people should be taking it if you’re not consuming enough fish already. And there is some evidence to suggest that fish oil supplementation across a broad range of doses dosages may reduce soreness and improve recovery. But in the evidence gets weaker, and showing modest benefits for things like body composition and training adaptations. So there may be some recovery benefits is not super strong link. But the cardiovascular links alone definitely should be taking as far as taking you he mentioned taking way more than they say that you should. broader literature seems to indicate that combined EPA dh a dosage of roughly one to three grams a day appears to be sufficient for most purposes. I don’t know if that’s beyond what fish oil. I think that’s normally about what a fish oil serving size would be. I do think that in the study that we covered, they got up to like three to six grams of fish oil a day. But yeah, they got all the way up to six grams a day. And I think that that was like overboard. There wasn’t necessarily more benefit after you got to a certain point. So I think if you’re just consistent with the, let’s say, one to two grams a day, you’re going to be fine and get most of the most of the benefit. Now as far as CMA. I don’t know if I’ve never taken CMA from the studies that I pulled on CMA, it seemed like if you are not deficient in zinc or magnesium, CMA didn’t really help wasn’t that helpful. But it wasn’t necessarily like detrimental to your performance either. But kind of depended on depends on like, where your current blood Saturation levels are on these things. And then we’ll, I’ll throw it over the team. I stole those right off the beginning because I know we were gonna talk more about sleep supplementation in general, because the overall effectiveness of DMA is probably not overwhelming. But we can talk about some other stuff if people need some help with that. So who’s up?

Ashley Hicks  29:01

Travis? Why don’t you go first since we made you go last last time

Kyle Shrum  29:04

knock it out. shrimpers? Yeah,

Jerred Moon  29:06

I don’t want to hear I have been waiting hours I mean days hours, at least a day hours half a day.

29:15

Um, as far as krill oil or official, I take krill oil on it, krill oil, it’s about I think it’s 1000 milligrams per serving. And I noticed that our I feel like I noticed a difference when I’m on it, versus when I stopped taking it. So there’s that exam I’ve never taken so I have no,

Jerred Moon  29:36

there’s even studies on fish oil that I think like six weeks of supplementation can like improve your night vision by 30% or something crazy like that. I mean, there’s there’s very little reason in my opinion, to not take fish oil, because there’s a 95% chance you’re not eating enough fish. Like I eat a good amount of fish and I’m probably still not eating enough fish.

29:57

You know what I mean? Like I’m yeah, I’m doing Definitely not eating enough fish. So yeah, yeah, krill sleep aids. I have zero experience Well, I would say zero experience. Um,

Jerred Moon  30:12

you should have that’s why the

30:14

movie voted. We what we voted yesterday what this topic was going to be what I voted for did not when they want to talk about sleep aids, I have zero experience. I went and bought a bottle of melatonin.

Jerred Moon  30:30

The Deadly option here people

30:32

apparently a high dose of melatonin as well. A very high dose 10 milligrams. They all thought I was gonna be dead. And what’s kind of interesting about this is I woke up a little bit earlier than my alarm and ready to go. Like, I don’t know that I’ve ever

Kyle Shrum  30:52

Yeah. Well,

30:53

well, what’s what’s weird is my Garmin. And this is obviously one night so my garment said I had zero deep sleep. It was all light sleep last night. And so I don’t know if I just didn’t get that deep sleep. So I was up and ready to go or what but um, how do you feel? I feel like that’s the most important. Feeling good. No, I felt good. Like, and I usually train in the mornings, but so it’s not it’s not a huge struggle, but like it was easy for me to get up this morning. And then and I went out there and did 16 minutes on the bike, a little zone too. So

Jerred Moon  31:30

like so just put that in perspective. I’ve taken mole melatonin multiple times. The typical dosage I take is three milligrams. And that is perfect. Perfect for me and trampas when it all in never having had done asleep at 1010 milligrams.

Kyle Shrum  31:45

I had no idea. No idea what was gonna happen to him. Yeah.

31:49

What was weird? What was weird, and honestly, I didn’t look it up. I just grabbed a bottle. Publix and I posted it to the slack group and they’re like, oh, wow, okay, here we go. But I did take it. I took it 30 minutes before I wanted to go to sleep and I was asleep. 30 minutes later. Like without a doubt.

Jerred Moon  32:14

Did you have any hangover effect the next day?

32:18

It would be this morning and no, really? No. I mean, that’s what I’m saying is that it was almost weird how? Like, ready? I was. I woke up 15 minutes for my alarm and I was ready to go.

Jerred Moon  32:30

So do you normally toss and turn a lot at night? Like, like the falling asleep? Does that take you a while?

32:37

No, it doesn’t take me. It doesn’t take me long, especially when we turn out the lights. It’s time to go to sleep. My wife got a lighter shower than normal. And I was asleep by the time she got out of shower though but the lights Oh, nice. So

Ashley Hicks  32:53

was it in pill form? Or was it a gummy?

32:55

It’s a capsule. So this is beautiful. But you know I

Jerred Moon  33:02

so melatonin on your n equals one and one time. Right? worked for me. Great, I guess well, we’ll revisit after he does a week worth of 10 milligram melatonin doesn’t waste that bottle. trampas he got a

33:22

one other thing I have to mention because Joe told me that one of us had to it was apparently Oh no. I’m gonna I’m gonna I’m gonna church it up a bit. I’m apparently downstream you can have issues. Be vague. Yeah. Being clogged. I think constipation constipation. Okay. 00 issues. Um, today, Joe

Jerred Moon  33:48

mentioned that I so here we go, Joe. I hope Joe listens to this. Joe, Joe’s experience with melatonin was during a five month deployment to like Iraq or Afghanistan or wherever the hell he was at. And he was taking melatonin a lot. But at the same time. Why? Why are we discussing what his diet was when he was deployed? Right? He’s like, all of a sudden got constipated when I started taking melatonin at deployments. Like were you eating it was back Yeah, the deep back food or did you slide a couple Mr. E’s in there? Maybe? Oh, no. What it so I have taken melatonin quite a bit off and on over the years. I’ve never once experienced a constipation problem. I don’t know if that’s a common thing for other people. But I have never had any issue with that. I would just throw that out there to go against the only thing Joe added to the conversation today. But I will

34:43

say also caveat to that is I did track him cheat for the first time yesterday, so I’m sure my microbiome is just perfect. Yeah, man.

Kyle Shrum  34:57

Travis went full sand. He’s here. elevated his entire existence to another level, I believe last 24 hours.

Ashley Hicks  35:06

I believe my quote on slack was that is a bit excessive.

Jerred Moon  35:10

I didn’t want to say anything. I was like, that was great. I cannot wait to hear about your 10 milligram dose tomorrow. Let me let me know.

35:17

I said it wasn’t bad. I went to sleep easy than normal and woke up better than the normal, which I don’t know, maybe that says there’s something. Something else wrong. that it takes 10 milligrams of melatonin for me to wake up well, but or wake up better? I don’t know. Maybe not? Cow. Yes, you got.

Kyle Shrum  35:37

I’m gonna, I’m gonna say do it for the next seven days and see how extensive trial does for you. And then come off of it for seven days and see how it works. Then we’ll demo really, really no, but that’s awesome. To have a one amazing night of sleep in a super productive day, the next day. That’s awesome. I don’t really know what to contribute at this moment. I think I think Trump is kind of knocked it out of the park. I’ve never used sleep aids. I’ve never used the melatonin. I’ve never used any of that stuff. I’ve also never really had issues. Going to sleep. We’ve talked about it on the podcast before. of downregulation. We did it a long time ago, I did not look up which episode that was I’m sorry. But we talked about downregulation A while back and but I shared in that episode. I’ve never had down regulation issues never really had sleep issues. And so I’ve never used them, I will say that we used a child’s dose, we did not give our daughter 10 milligrams of melatonin. But she had a recent sleep regression over the last few weeks. And it was it was pretty, pretty aggressive. Sleep regression pretty, pretty bad. And that’s the only reason that we even considered using melatonin for her was. It was it was bad. It was multiple times at night. She was inconsolable when she would wake up like it was just it was bad. So we started we use some melatonin for her we were not still using it because she worked herself out of it. She’s not using it anymore. But it was it was I think it what it did it didn’t it cut down on the number of times she woke up during the night. And I think it also kind of helped her get back to sleep more easily until she got out of that sleep regression. But that’s my only experience with any kind of sleep aids at all. And, and so I don’t know, I think I feel like I feel like it, you know, based on what Trump is, and maybe I didn’t need to try at least in the big you know, the big Tim 10 milligram dosage, but don’t go weak with it. Yeah, but z ma I don’t I don’t have any experience with CMA either. I would say if you’re not getting enough zinc and magnesium, and, and those types of things in your diet supplementation, I think is a good way to go. Or just eat foods that have that stuff in it. And that’s kind of my go to with supplementation, I tend to not except for fish oil, I do take fish oil as well. But I tend to try to stay away from supplementation unless I just can’t get what I need out of my food. And so that’s just kind of my go to strategy with all these things is to kind of avoid supplementation and try to get it in my diet. And so as far as zinc and magnesium, I try to get those in my diet instead of taking a supplement. You can get zinc in meat in lagoons, nuts and seeds. You can get magnesium and avocados also nuts and legumes and seeds. So there you go. Get zinc and magnesium from from those names. Maybe try some nuts and seeds instead of some supplements. You know I mean up to you. Yeah, that’s that’s all I got. I don’t really have any experience was in May. So I don’t really know what else to say. Go ahead, actually. Sorry if that was not helpful.

Jerred Moon  39:26

No, I you uh, you came in with some some good points there. Yeah, I was but I have not taken CMA either. Just so we’re all aware. It’s not like you didn’t have to come here having taken it to discuss it.

Ashley Hicks  39:39

We all bought it and all took it last night should have bought

39:41

some last night and let us know how you felt.

Kyle Shrum  39:44

Yeah, that’s the only way we can do it. Now. After after Trump says pull sand on the melatonin. We just got to go. I really try all this stuff.

Ashley Hicks  39:54

For us, I’m not a big fan of sleep aids. I have You know, family members who’ve had issues with sleep and whatnot. And actually, this kind of hits home a little bit. I too, have tested out melatonin recently. I was having some issues with sleep recently. And I feel like both hens and Connor are were like on the same wavelength. Like, literally the next day after Hannah posted that Connor did the exact same thing was inconsolable, was screaming up like 12 times in the middle of the night. So for both him and I, a friend was just like, just pops melatonin. It’ll be great. And for me, kind of what trampa said for melatonin for me, like 30 minutes after. I was like, I felt that fog, like you need to go to sleep. But it did not sustain me through the night. I only took five milligrams, which was at what I’ve read was pretty high for like a super extra sleep. And you know, trampas exceeded that. So there’s and then I gave my little one I was like maybe one milligram if that. And it did the opposite for him. He I felt was oh well longer stretches.

Jerred Moon  41:09

trottin? No. We just go ahead. It’s like we we don’t know anything about proper noon. Proper dosage for kids. Since Trump has just said that you should dose you’re good.

41:23

Yeah, definitely, you should definitely consult his pediatrician.

Ashley Hicks  41:28

There you go. Thank you. So again, I’m just not a huge fan of sleep aids. What I am a huge fan of is Kyle mentioned it down regulation. I love good down regulation practices, and Kyle touched on it. But it’s Episode 29. And we each gave you ideas of what to do. And so like I’m down with some warm tea, some blue light blockers, no screens, like really hone in on that stuff when sleep is eluding you. As for zeamais. Again, I also have never taken it. But I hesitate to ever tell someone to take a supplementation, because Jerry touched on it at the beginning, I would never want to say, hey, lots of people are deficient in this, you should take this because you might have your lab work done and you might not be deficient in it. So what’s the point of taking it and there has been like, it has shown that if you take it like let’s say magnesium, let’s say you’re not deficient in magnesium, and then you take this z ma stuff and you’re overdoing your magnesium, it affects other things within your body. So what I would suggest is consult your physician, whatever that may be, and maybe do a bit of lab work and see like, do I need this zinc B six, magnesium kind of stuff? Um, but yeah, I would hone down more on some downregulation. Steven, if we’re not answering any of your questions. But that would be my, my two cents, Jared.

Jerred Moon  42:57

I mean, ultimately, the answer is questions. zeamais doesn’t seem to be more effective than melatonin. And that’s why we’re talking about melatonin. Melatonin is an actual hormone that’s going to help you fall asleep quicker. So if you read the book, why we sleep he talks about melatonin, and he states in there that melatonin seems to be fate, safe, even up to with two years of supplementation. And then after you stop supplementing it, your body just kicks back into producing melatonin. And so it seems to be very safe, which is not the case. So your body doesn’t always do that. We’ll do that. Like if you take a thyroid, thyroid supplementation or testosterone supplementation, it normally will inhibit your body’s ability to produce that hormone. Your body always comes back, but It normally takes time and normally takes time and melatonin. For some reason your body’s just pretty friggin good at it. It’s like, oh, you’re not gonna you’re not taking it. Okay, I’ll make it. So it does seem to be a really safe supplement. So if I had to pick between z Ma and melatonin, I would say take melatonin, but I wouldn’t. It’s not habit forming. It’s very safe up to long as far as like studies are concerned up to two years that we are aware of which is really long study for supplement seems to be safe. I don’t like taking supplements for long periods of time. I have taken melatonin a lot. Maybe over the last couple of years. I primarily do it when I’m traveling, especially if there’s if there’s a timezone change, and I just want to try and get back. Get on that schedule as fast as I can, you know, because so I’m trying to fall asleep earlier than normal, taking some melatonin to increase melatonin production and fall asleep. And melatonin does help you fall asleep faster. But it’s not like a sleep drug in which it kind of keeps you asleep. So if you have a problem waking up in the middle of the night or you you have to urinate in the middle of the night like whatever those things are, those things aren’t going away because you’re like zonked out. It’s really the beginning of the night that melatonin helps helps you fall asleep faster. And that’s the main benefit unless you take 10 milligrams, who knows what can happen? Just trampas keep doing it. So just to hit on that I do typically take three milligrams. I think it works incredibly well. For me. I have some people in my family who are not very healthy, who say Melatonin is like a joke. And my theory on that is, these kind of supplements work for you if you are already healthy. And so if you are getting enough sleep, you’re hydrated nutrition is good you’re working out during the day. But maybe your mind’s a little bit busy and you need help with that. downregulation maybe it’s a period of your life, you know, not a permanent thing, take some melatonin and help you fall asleep faster. There. So far, there’s not a lot of science I tried pulling it up on Is there any performance related stuff and there’s not the only thing that we can tie to is if it if it’s a difference in you getting seven and a half versus six hours of sleep because you’re falling asleep faster. There’s gonna be a huge performance gain there. And so these are things you have to look at it an individualized standpoint. So dancer, Steven question. Absolutely take fish oil, there seems to be decent evidence that it helps performance, a lot of evidence that it helps with cardiovascular health helps with your eyes. And most people don’t eat enough fish. If you do enough fish then you don’t need to supplement. And as far as the AMA, I think it’s okay. It doesn’t seem to be as scientifically proven as melatonin. I don’t think that is very harmful either. It doesn’t seem to be like it would be a harmful supplement. But I couldn’t find any scientific literature that suggested that it was a amazing you know, like something that where I saw like I see the the science on tart cherry juice, or I see the science on beetroot juice. And I’m like, that’s pretty clear cut. I’ll take those things, you know, that’s fine. But I pulled as much as I could on the CMA and I didn’t see anything that would make me want to even consider taking it but visual. Absolutely. So that’s kind of my take on those things.

Ashley Hicks  47:03

They said that like it could cause some crazy dreams. Did you read anything about that

Jerred Moon  47:07

I have heard about. So I heard like in the bodybuilding world, z ma is very popular. A lot of bodybuilders take it but um, yeah, I’ve heard the dreams from z ma for sure.

Ashley Hicks  47:18

Yeah, I just there’s a product called beam, I think and it’s like more CBD though. And apparently people who take that to like have like they call them beam dreams because have the craziest kind of drink. It just makes me wonder like, what, what it’s affecting anyways.

Jerred Moon  47:37

Yeah, and go into downregulation. The reason we recommend blue log blue light blockers are the reason they are even recommended is because a TV screen a computer monitor, a phone screen, sends blue light to your eyes, and your eyes will see that and result in thinking it’s daytime and suppress melatonin production. And so that’s why we say that going back to just tying in the whole melatonin thing, that’s why you wear blue blockers where your body will start producing that melatonin earlier and it won’t be suppressed. So again, if you’re like traveling late at night, you’re not wearing blue blockers maybe forgot them or whatever, dropping some melatonin just gonna help with what you may have been suppressing. So I really feel like it can be a beneficial supplement if you have a good understanding of a blue light how Melatonin is produced the fact that you need day need sunlight, bright sunlight in the in the middle of the day to help set your circadian rhythm all the bigger picture things are important not I don’t sleep well. I’m gonna take melatonin. Look at everything before you just throw that in there. Yeah,

Kyle Shrum  48:39

I think also understanding the word supplement versus replacement. I think sometimes we get people maybe get mixed up with that of, you know, a supplement is something that should be supplementing the good things that you’re already doing, which is kind of what we’ve already touched on as well. It shouldn’t be something that’s replacing things that you’re just leaving out. And I think that’s kind of the point that Jared is making is like you if you’re going to take a supplement it needs to be something that supplementing things that you’ve already, you know, worked hard to dial in, you’re already doing well with, not things that you’re just replacing and not not focusing on in other ways skin and that’s kind of why I bring up like my my default is to try to get this in my diet, like the zinc and the magnesium and the basics and all that like I need. My default is to eat those things. And if I can’t get enough, kinda like what Jared said with the fish oil, but I can’t get enough in what I eat, then I will supplement with more. But I’m trying to dial in in other ways in the other ways that are that are better habits. Trying to dial those better habits in before I go to a supplement as well.

49:50

Yeah, not to mention like the marketers, they’re really good at what they do and they will put a cheap cheap way of money. That supplement, whereas it may not even, it may not even be used by your body because it just it doesn’t get absorbed, or

Jerred Moon  50:09

that’s always my, that’s always my fear with supplements is them just being cheaply made, you know, and that’s why I don’t really like taking supplements, mainly because of that reason I take protein. And honestly, like, I don’t know if I will forever, you know, try, I’ll probably try to get off taking even supplementing with protein and just stick with coffee and water as my to performance. supplements, you know, but let’s, let’s get into this workout. Anybody have it pulled up? Want to brief it? Sure. All right,

Ashley Hicks  50:43

let’s clean breathing. So you’re going to do one clean and take one breath. And then two cleans two breaths all the way up to 20. And you don’t come back down the letter. It’s just all the way up to 20. Is this one?

Jerred Moon  50:59

ending? Yep.

Ashley Hicks  51:00

Yep. So that’s pretty what is what do we like to say simple but not easy. That’s, that’s why I think my advice for this would be the weight can be a deal breaker. So you need to make sure that you are careful when you choose this weight. And oh, in the cleans, also, they are full cleans. I hate saying squat clean. I don’t know why. But it’s because a clean is a squat. But if we say power cleans, that’s what you do, you know, you stand up anyways. So it’s a full clean. But my challenge is to take those deep, I call them belly breaths, where your diaphragm is expanding, not those shallow in your chest kind of breaths, because focus on your breathing here, because that is also going to help with your heart rate throughout this entire breathing, exercise. And I think it also helps with people have talked about if they’ve done our breathing ladders that they get lightheaded. And I think a lot of that has to do with where are your breathing? Are you breathing from your chest? Are you breathing from your diaphragm and in your belly? And then lastly, I said, maybe do this one with out music. to focus on that breathing. I know did I just say that I surely did. So to focus on that breath, because that’s what’s I think, the most important part here. And if you can’t do that, I jokingly said maybe this is where jarrods country music can come in. You don’t want something with a bunch of beats going on. Right? You want to be able to take that full breath. And if you can’t take that breath, don’t Isn’t that where you stop and you cut it? Like if you can’t get those breaths in. Is that correct?

Jerred Moon  52:45

All right. I’m still focused on country music. So yeah, you do you do normally cut it off in a breathing ladder. I don’t think that I think that I mean, that’s technically where it’s over. So if you can’t keep up with the pacing of the breath, then you should in the workout because you’re getting too erratic. And it’s not not really the purpose of the programming anymore.

Ashley Hicks  53:07

Right. And the last thing we need you to do is pass out underneath a clean so there’s that. What do you guys have? Kyle? Oh, okay.

Kyle Shrum  53:16

I would say got them. Going along with what Ashley said be intentional with this one. This one is not for Tom. By the way. It’s paced out properly, like you take you do one clean, you do one breath, you do two cleans you do two breaths. So it’s paced out that way. But it’s not for Tom. So don’t get in a I don’t know don’t get to where you’re trying to slam out cleans really fast to get it over with or something like that don’t like be very intentional. And remember the purpose of the workout we’re trying to work on, on breathing properly. As Ashley said, breathing in the proper place in her body like using our diaphragm not are just we’re trying to be this is a very intentional workout. And I think that’s where the mental toughness comes in is wanting to rush through it and get it done. Or not feeling like it’s intense enough. Here’s the thing. Breathing ladders are deceptively tough. Especially if you’re doing a breathing ladder with cleans, like, This is crazy. You know what I mean? Because we’ve done we’ve done it with kettlebells. We’ve done them with with double unders, we’ve done them with all kinds of different movements, but doing them with cleans as well. Clean is very technical, very, very intentional movement as well. And you really need to focus on your movement during a clean as well. And so just that that’s my tip for this one is be very, very intentional with this workout. Understand what the purpose of it is, and focus on each piece of it and do it properly because there’s there’s potential for potential for things not going well for you if you don’t do it properly. trampas

54:57

right. Yeah. So leading off of that, that The first time I did clean breathing was in 2017, I think I think it was, it may not have been a meet yourself Saturday, but you know, you program something similar to this from time to time anyways, but I wasn’t using very good form. And it led to me almost quitting GGA for about altogether because I hurt my neck and I hurt my shoulder. And I was like, wow, this is dumb. Um, but if you’re not using good form, you’re accumulating a lot of cleans. So a pick your weight correctly, but also make sure you’re moving, right? That’s gonna be the toughest thing here. So just don’t, don’t ego your way through this. Because if you start breaking forward with something that we don’t do a lot, you know, we don’t, we don’t, we don’t perform a lot of cleaners. Whether it’s a small weight or not, you can mess yourself up. The last thing you want to do is with an optional workout is hurt yourself from being able to get normal training done.

Jerred Moon  56:09

Alright, so my tips are very similar to what has already been mentioned. So Echo, Kyle, know the intent of the workout, it’s to focus on your breath and getting that more dialed in and regulated, because you’ll learn that if you can get your breathing, and you you know, in check in, you figure out how to, you know, control these called, you know, arousal control, if you can, like, stop your body from going into this super flight mode, you know, fight or flight mode, and you can be more intentional about your breath, you can actually really lower how your body responds to high intensity exercise, and maybe even put you in a lower zone. So you can put out more work at a lower heart rate. There’s a lot of benefits to focusing on your breath. And a lot of athletes don’t do it. And that’s why I always recommend breathing exercises, like using an app, whether that’s actual like daily practice. And the occasional like breathing ladder really helps you it’s helped me a lot over the years. So know why you’re going into this. And take your frickin time. I also said there’s no, there’s no real time on this. And that’s because breeding ladders can take a really long time, especially if you’re doing them right. Because when you get to 20 reps of the clean, and then you do 20 like perfect, deep breaths, those 20 breaths should not be quick. Now you are going to be pretty fatigued. And so you might not have as much say about how quickly you’re breathing. But the better that you get at these and the more you do them, the more that you will have say over how long those breaths take. And you’ll realize you know what you can actually what you’re actually capable of. So that was a big one for me. And then on tramp says note he mentioned Yeah, getting hurt. We don’t do a lot of cleans in the program. The reason I selected a clean in this programming is because it is super metabolically demanding. That’s it. There’s nothing special about the clean here. So if you want to participate, get all the same benefits. Do a burpee, okay? burpee, same thing, go one to 20 burpees are for some reason, a human being getting up off the ground is like the hardest thing that we can do. But there’s a lot of movements. There’s a lot of like a lot of physics involved in the burpee, very metabolically demanding. So if you want to a sub, that would not cheat. The benefit is workout at all. Go with a burpee, because it’s probably just as metabolically demanding here for this workout. So do burpee if you’re not comfortable, the cleans. You don’t want to do them. And to be honest when I programming them at all really anymore, so don’t worry about it, just do the burpee. But that’s it be safe, and yeah, really focused on the breath. And for those who do like intense workouts and like hitting it hard, the meet yourself part of this might be slowing the EFF down. Right, like, slow down and get better at fitness and instead of just trying to hit everything balls to the wall all the time. But I think that’s it. Good luck on that workout. We will get out of here for all of our garaged mathletes currently part of the program. Remember, I mentioned earlier the education webinars that we have you can get access to the fuels course anyone who’s not a member, go fix that problem at garage you mathlete.com sign up for a 14 day free trial get access to our educational resources, the programming and the fuels course cost extra anyway so if you don’t want to be a part of that, but you still want to learn about fuels, you can still do that at into three fitness.com and for my weekly reminder if you don’t kill comfort, comfort will kill you.

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