Hey Athletes! Want to learn how we program our warm up routine? Then tune in to this week’s Ask Me Anything!
Episode 54 of Ask Me Anything is up!
Ask Me Anything: Do We Undersell Our Warm Ups?
This week we have a question from Thor. He asks if we undersell our block zero programming. Jerred and Joe tackle this question and go over how we program our warm up routine.Â
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To becoming better!
Jerred
Transcript:
Jerred Moon Â
All right, ladies and gentlemen, welcome to the garage you mathlete podcast Chairman here with Joe Courtney. What’s up, Joe? So doing an AMA from Thor awesome name by the way,
Joe Courtney Â
like the like the mountain. You don’t hit the mountain is never mind.
Jerred Moon Â
I know Thor man in the Avengers.
Joe Courtney Â
Oh, I say the the strong man Thor who like had the deadlift record.
Jerred Moon Â
Oh, well that’s something I should know. That’s not like pop culture.
Joe Courtney Â
Well, he might played. My mom’s not company called Doris. Yeah, but he played somebody called the mountain in Game of Thrones.
Jerred Moon Â
Oh, yeah. Well,
Joe Courtney Â
I won’t eat that mountain
Jerred Moon Â
yet, but I’m aware of strongman Thor. Okay, anyway, Thor asked the question. I’m going to read them all. So it’s really two, two questions. So let’s just do one, and then we’ll do the other. So he The first question, do you undersell your blocks zero programming? That’s the question but he you know, has low follow up. The exercises you select seem both targeted for what is in the main blocks, especially in fifth week and also aimed at filling some holes. Example face polls, not so many other exercises we do for rear deltoids plus body geometry. We’d love to hear your thoughts. If I’m right. Would it also be worth worth I mentioned in the daily brief highlighting the benefits, one of the programs, warm up exercises, etc. So big picture question. And for people who maybe aren’t a part of the programming or you’re not just familiar with the style, every day, there’s a workout. And we also have a program warm up the program warm up is called block zero. And he also mentioned body geometry. Body geometry is a balancing style of programming that we do during D load weeks. So after three weeks, our fourth week is what we call body geometry. It’s very specific style of programming. That’s meant we have articles on it, you go, you can read all about it. But it’s meant less just to keep it quicker. It balances you out. So we do put a lot of thought into our programming from warmups to D loads to balancing and everything. And but when we give an athlete brief, everyone doing athlete briefs, we skip block zero. Like we don’t we don’t tell you what to do. We just say, hey, make sure you’ve done block zero. And then here’s your session work and we brief Intel athletes what to do during the session work, we don’t talk as much about block zero. And so he’s saying are we underselling it a little bit? And I would say that we definitely are. Block zero was very intentional. I mean, it hasn’t been that long in the grand scheme of garage, gym athlete. I mean, maybe a year and a half Joe, like what do you think we officially started doing block 02 years,
Joe Courtney Â
probably a little more than that it spurred off of we did a one of the new cycle webinars, we did a whole thing on warm ups. And then it just kind of caught on, like how to program your own warmups. And then we started programming them as an example. And then it just like, well, we’ll just we’ll just keep doing it.
Jerred Moon Â
Yeah. And, and we have some athletes, and this is the big reason why we don’t brief it is because it is very beneficial. There is thought that goes into how blocks your matches up with a training session. And it’s great, you know, if we had to pick, it might be the best warm up for that training session. But we know a lot of athletes still just don’t do it, they do the training, and they do their own style of warm up. And so that’s the big reason we don’t talk about it a lot, it’s because it’s less used. And so we try to keep those athlete briefs that we give for every single workout. You know, meaningful, meaningful, like all the information you need, but we can’t, we don’t want to sit around and have like a seven minute video that you have to watch at the start of every day. Because in all honesty, if we’re getting closer to that, it’s like we’re adding a block to your your training session just by forcing you to watch the brief. So that’s why we don’t talk about them as much. But yeah, block zero is very important. And it’s a great way to warm up. And I think, you know, if you are in our programming, it’s something that you should definitely utilize. Do you have anything on block zero or warm ups in general Joe.
Joe Courtney Â
So if you look through box zero, you notice this something usually there’s somewhat of a theme, you just it’s something to get your heart rate up something to engage your core, there’s something that’s gonna prime you for the movement coming up. And then there might be either some use and then the unilateral or more of a full body movement, just bring it all bring it all together. And if you just kind of stick with that theme, you can just like swap the swap out one to one. So it’s like, Hey, you know, this single leg thing might not work quite well for what I’m doing. So maybe I’ll just do swap it out with this instead. And we have like an exercise finding a way to do that as well. And it’s totally fine to customize and swap out whatever you need. So you can do the rest of it. And then just a there’s even in team builder an opt out flop exercises, if you really want to get down to filling out your team build a counter. But that’s that’s also want to give you some warm up and play there. And that’s there’s always four things. And you can just whatever that kind of movement is you can just like we’ll get maybe I’ll just pick something else and change it up or something that might work better.
Jerred Moon Â
Yeah, warming up. Very important. I know we’ve talked a lot about this, we’ve done podcasts about it. But I know, like, I generally don’t follow block zero myself unless things are feeling perfect. And so I do block zero, sometimes I’m like, Okay, I’m just gonna do what block zero says. But sometimes I walk into the gym, and I’m like, lower backs a little tight, or shoulders not feeling right today. And, you know, they’re not on the brink of injury or anything like that I’m not hurt. It’s just, you know, maybe I slept weird or I sat for too long or whatever. And so those things might just need a lacrosse ball in a specific area, or a different style of warm up today. And so that’s what I go very much by feeling the warm up to make sure my bought my body specifically is ready for what I’m about to do. That’s the intention behind block zero. But they’re also the reason we kind of leave it optional is because yeah, we don’t know if you walked in and you’re like, man, my hamstrings feeling tight. And you want to loosen that up, or you know, do something to work that out before you get started, then you absolutely should as opposed to follow block zero. But if you’re like, otherwise, I’m good. I think you should follow blocks here because there’s a lot of thought into it and it’ll really help you. Alright, I’m going to actually, this one was good enough on warm ups. So we’ll we’ll save Thor will save your second question for for next week. And we’ll do that. But yeah, also if you guys do want to that was primarily about block zero and warming up. If you guys do want more information on body geometry, you can just go to into three fitness.com click on like our about page and you’ll see in there. It’s kind of like our three pronged approach of like concurrent training, body geometry, all these things right. And so if you click on the body geometry specifically, you can read a pretty in depth article I have just about how we use it, why it came about, and it’s pretty, you know, it explains the whole thing so dive in there if you want more about body geometry. Alright guys, if you do have a question like Thor, it can be super specific about our programming. It could be about anything in between. Go to garage a mathlete comm slash ama, and you can fill out a question and we will get it answered. If you’re on YouTube, please subscribe, like comment, let us know what you like what you don’t like and if you are listening to the podcast, please. five star review positive comment really helps to show out helps more athletes find this information and you know building them into better humans and more autonomous athletes. So either way either way, guys, thanks for watching or listening
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