Hey, Athletes! Want to avoid injury when increasing your volume during training? Then tune in to this weekâ€™s episode to find out how!Â
Episode 69 of The Garage Gym Athlete Podcast is up!
In this weekâ€™s episode, Jerred, Joe, Kyle, and Ashley are on the podcast. The coaches give us their updates on and announcements before going over the study.Â The study is about overload training and whether or not it can hinder you based on what muscle fiber type you are.Â For this weekâ€™s topic, the coaches go over what pieces of equipment they believe are most beneficial that is outside of the required list we give to our athletes.Â
This weekâ€™s Meet Yourself Saturday workout is Stairway to Heaven and if you havenâ€™t done this one, prepare yourself!
If you havenâ€™t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:
IN THIS 57-MINUTE EPISODE WE DISCUSS:
- Muscle Fiber Types
- Stairway To Heaven
- Overload Training
- Joeâ€™s Programming For Strength Track
- Best Equipment After Basics
- Tips For MYS
- Updates and Announcements
- And A LOT MORE!!
If you want to go a little bit deeper on this episode, here are some links for you:Â
Study of the WeekÂ
- Muscle fiber typology is associated with the incidence of overreaching in response to overload training
Garage Gym Athlete Workout of the WeekÂ
Be sure to listen to this weekâ€™s episode:
Related Resources at End of Three Fitness:Â
- The Truth About Alcohol, Staying Motivated, and Stairway to Heaven
- Bulletproofing Your Joints with Dr. Lepley
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Avoid Injury When Increasing Training Volume
[00:00:00] Jerred Moon: ladies and gentlemen, welcome to the garage gym athlete podcast. I’m your host, Jared moon. The garage team athlete podcast is a result of my desire to build better humans, unequivocal coaches, and autonomous athletes. I’ve spent the last several years obsessing over program design nutrition in every other way, you can optimize human performance.
This podcast distills the latest scientific research with what I’ve learned and blends it with the not so scientific field of mental toughness. We are here to build you into a dangerously effective athlete. If you enjoy this podcast, you can find out more about our firstname.lastname@example.org. And if you want to pursue more into the field of coaching and programming, head to end of three fitness.com.
[00:01:00] All right, ladies and gentlemen, welcome to the garage gym athlete podcast. Jared moon here with Joe Courtney. What’s up, Joe.
Ashley Hicks is here.Â
Ashley Hicks: GoodÂ
Jerred Moon: morning. And then we have Kyle Shrum. How are you doing?Â
Kyle Shrum: Hey, I’m good. I’m not even going to try to match that.Â
Jerred Moon: This, I just want to start by saying I love the hoodie. It’s a great, thank you. Yeah, thank you. Don’t worry. We’re going to add it to our winter line at garage gym athlete.
So you can just go to garage, mathlete.com, check out the store. I don’t know. When’s the first official day of winter. Does anybody know that no one hasÂ
Joe Courtney: to worry about winter.Â
Jerred Moon: We will be the official Google that will, we will Google when the first day of winter is. And that’s most likely when we’ll do the hoodie.
and, or we could just completely forget about all this and it, you might never see it in the store. It’s 50,Â
Ashley Hicks: that’s more likelyÂ
Jerred Moon: that’s more like 80% chance. You’ll never see it. but anyway,Â
Kyle Shrum: Monday, December [00:02:00] 21st,Â
Jerred Moon: there it is. Wow. That’s late. Yeah.Â
Ashley Hicks: You’re definitely going to forget thatÂ
Jerred Moon: Christmas and I need a hoodie way before December 21st.
Kyle Shrum: Yeah.Â
Jerred Moon: IÂ
Joe Courtney: seen a Christmas colored hoodie. Now actually you can order that.Â
Jerred Moon: Well, since you’re talking, what’s your updates, man. How’s life.Â
Joe Courtney: I think fine. Put me on the spot real quick. hotel life is winding down all week, but I’m just publishes. I’ll be moving in within a week. actually I think even from now a week from today, recording this, I’ll be moving into our house.
So that’ll be nice. Cause it’s getting a little old, cooking in this hotel with a pod and pan. And a knife that doesn’t cook there. Cut. Yeah, a knife doesn’t does a cookie either, by the way. the next actual update that people might care about is if you’re on this strength track, I have now started programming for the strength track.
And, so I’m on that, but I’m running the program for that, for this next wave it’s next month. So as I told Liz, this time [00:03:00] for this month coming up, she doesn’t have to yell Jared’s Dame. She can yell my name when she’s angry at the Brooklyn.Â
Jerred Moon: Yeah,Â
Joe Courtney: we usually do the same. but I mean, well, both of us were on the same thing.
We couldn’t lift heavy all year. She was on her shift, but all she had with dumbbells, so she can actually use a barbell. I was away from barbells and weights. So we’re both basically in the same phase of, we just need to lift heavy again.Â
Ashley Hicks: Gotcha.Â
Jerred Moon: And I’ve seen the programming. I think the only thing that’ll piss anybody off is.
He likes IWT, which is interval weight training. It’s also like worst conditioning on the planet. You could also call IWT. Yeah, no, they are fun, but they can be depending on how you, program them IWT is, can really suck. They’re like the worst ones for me are the ones with front squats. They one like nine yeah.
Nine reps up front squats with some sort of a sprint afterwards is like, it’s the worst. SoÂ
Joe Courtney: I did create my own thing too, which [00:04:00] when VD looked at the program and said, Hm, that’s good. I’m going to steal that. So shred might be seeing something else I created.Â
Jerred Moon: There you go, which would have bumped me down to programming.
One track, hard to kill. But I’m actually programming two tracks, hard to kill and BCT, but BCG is super easy. That’s why there’s a B in there boring, but, no, that’s good. Cool, man. Anything else going on? I’m glad that you’re getting into a new space. I’m excited for you. It’s only been like thatÂ
Joe Courtney: to have a frigging office.
And I mean, we’re not have a full gym, but at least I’ll have my bike and rollerÂ
Jerred Moon: one time I went TDY for like close to four months. And I had to stay in a hotel that entire time and nutritionally. That was the worst time period of my life. Just nutritionally, because that was, it was dumb. Yeah. Yeah,Â
Joe Courtney: we’ve done.
Jerred Moon: Okay. Ashley how’s lifeÂ
[00:05:00] Ashley Hicks: good. We had, like a early Halloween trunk or treat at. Connors, school last night. So he did his first trick or treating event and it was adorable. He dressed up in, we have a little flight suit for him and it Scott’s call sign is bolt. So his little, Tag his little bolt. So, he was adorable.
That’s fun. anyways, so, he loved the fact that he could go up to people and since it was trunk or treat, I didn’t know if you should say trick or treat, so that will like, they like. Pass out candy off the back of their trucks thatÂ
Jerred Moon: anyways.Â
Ashley Hicks: Oh, okay.Â
Jerred Moon: No junk or treats very common around here. And it has been for a long time, like, yeah.
Kyle Shrum: Yeah. If you don’t have kids though, thenÂ
Jerred Moon: it’s way too dangerous to walk around neighborhoods these days. Joe, come on.Â
Joe Courtney: I’ve been told I shouldn’t pass out candy for any reason. SoÂ
Ashley Hicks: that’s probablyÂ
Jerred Moon: accurate. Was that from [00:06:00] the authorities orÂ
Joe Courtney: just general life advice?Â
Ashley Hicks: Anyways. He thought it was cool. Well that he could walk up and go please.
And they would give him a piece of candy. And so he thought it was great. So we let him have one piece of candy and Scott took the entire bag to work today. So he doesn’t eat the rest because it’s insane at how much candy they give kids these days. Just handfuls and throw it in the bag and whew. Anyways, that’s a lot of sugar, so we didn’t do that.
but, and then just kind of like a more personal update for me. I’m just ready to get everything done. Ready to get testing done, ready to figure out my life with this thyroid thing. part of the thing is, I’m probably about 15 pounds heavier than what I normally am, and it’s just, it’s just wearing on me.
And it’s like, it’s mental too on top of like my physical training and it just stinks. Cause it’s like, I’m doing all the things correctly, you know, I’ve done elimination, [00:07:00] diets, I’m, I’m eating really clean just to prevent anything. And. There’s nothing that’s moving like on the scale or via like my clothes.
And it’s it. That can be very, I dunno, that can just be very hard mentally, like to be like, this is what you should be doing, even though you’re not going to see results until something else gets fixed, you know, the more important part, but, Anyways, we talk about all the time that it should be like a health, a lifestyle, and it should be about your health overall.
So I’m not going to eat crap just because I’ve not seen any changes, but at the same time, it’s, yeah, it’s kind of, it’s finally taken its toll on me. SoÂ
Jerred Moon: anyways, a little more you’re when you’re doing everything that you’re supposed to do, Like I know I ran, I ran into some skin issues earlier. I’ve just always had problems with skin throughout my life, but I rented some skin issues over the summer.
And then. let’s see, I talked to a functional medicine doctor and then also like just some stuff online and the little checklist for what you should be doing. I was like, okay, so my everyday [00:08:00] life got it. So what, you know, what do you add to that? And that’s when it becomes really frustrating is like, what, what else can you do?
You know? And so, yeah, I understand how that I can just be very annoying.Â
Ashley Hicks: Yeah, for sure. But yeah,Â
Jerred Moon: that’s mine, Kyle.Â
Kyle Shrum: so the only update I have is actually something that hasn’t happened yet. Hannah and I had signed up for a 5k together, which is cool. something that we wanted to do for a long time. But nowÂ
Jerred Moon: that we’re both.
Kyle Shrum: Yeah, no. Right. and, I know the last five K of Ram was.Â
Jerred Moon: That’s a long time ago,Â
Kyle Shrum: three years ago. So yeah, so we’ll see, but it’s a Halloween 5k, so we’re basically required to wear costumes. So I’m not going to reveal that at this time, I’m going to keep everybodyÂ
Jerred Moon: that’s rude. We’re going to assume that you’re undecided, but you will let us know.
The next podcast should dressÂ
Ashley Hicks: up as Chewbacca. That’d be [00:09:00] hilarious.Â
Kyle Shrum: I would be willing to take. I wouldn’t be willing to take suggestions fromÂ
Jerred Moon: you. I wouldn’t dress as an Olympian. If I was doing a 5kÂ
Kyle Shrum: in Olympian,Â
Jerred Moon: like an Olympic athlete, I’d wear like a track suit,Â
Ashley Hicks: just have a gold medal.Â
Jerred Moon: Yeah.Â
Joe Courtney: I was thinking of like the first Greek Olympia and you’re just wearing a loincloth and like,Â
Jerred Moon: I’m trying to think of something and that would actually help me run.
I don’t, I don’t want to be in a Chewbacca suit or be a storm trooper for 5k, you know, so I would try and be the most athletic. Costume I possibly could be.Â
Ashley Hicks: You could say that was more mental toughness and harder. Cause you’veÂ
Jerred Moon: had, it would be way worse, but are we trying to win? Are we trying to practice mental toughness?
Joe Courtney: Step on your own hair. Can’t see out of the mask.Â
Kyle Shrum: You imagine trying to breathe through it. Shabaka mask.Â
Jerred Moon: Any kind of malware conditionÂ
Kyle Shrum: to it now, I guess,Â
Jerred Moon: with whatever, whatever you have going on with your suit, make sure there’s no face.Â
Kyle Shrum: I got you.Â
Ashley Hicks: We’ll come up with something [00:10:00] good. TylerÂ
Joe Courtney: mean if you were at Chewbacca mass, just make sure to have your actual mask over your Chewbacca face.
Jerred Moon: you know, scrubs scrubs might be fine to run in. Yeah, you can be a doctor or.Â
Joe Courtney: I mean, my sister wears scrubs as like pajamas because that’s whoever you’re working for him. She just comes to them. I was like, cool. I’m comfortable.Â
Jerred Moon: I don’t think I’d want to squat and scrubs, but I feel like I could run and scrubs just fine.
I don’t have a lot of experience with scrubs. I just feel like you’ve ripped the pants. If you squatted and scrubs, I definitely would,Â
Kyle Shrum: after all this squadron and we’ve been doing on BCT, I don’t even know if I could put scrubs I’ve owned right now.Â
Joe Courtney: What about Daisy Dukes,Â
Jerred Moon: your body hasn’t recovered yet.
Kyle Shrum: Take that, take that you will. Anyway. I have picked out my costume already, but if people want to send in suggestions, but pictures will be posted.Â
Jerred Moon: All right, we’ll wait. That’s fine. Okay. Yep. So that’s [00:11:00] it.Â
Ashley Hicks: Okay. Big update. Let’s do this.Â
Jerred Moon: Yeah. I thought I had no updates, but then as you guys were talking, I got more and more updates.
Joe Courtney: You’re like, wait a minute. I haven’t talked to you guys all week cause we’re not allowed to.Â
Jerred Moon: Yeah. so my first update is on BCT. we are in de-load week currently as of recording this, in, on the BCT track. For anybody who doesn’t know that is boring, concurrent training, we’re doing a lot of squatting and running.
cause a lot of people there’s about 18 of us trying to increase our back squats and decrease our mile times. Anyway, I have tested, I was supposed to test in both in the same day, but I just felt like squatting heavy yesterday. And so I went from four 10 to four 35 in. About three weeks. So big jump there.
it’s just going to be hard. Like some people look at that and I a nice four 35, like I tell my dad stuff like that. And he’s like, cool. You’re not that far off. I’m like, I’m really far off. 65 pounds is a lot and it’s maintaining it. [00:12:00] So yeah, that’s where I’m at. I will, I’m testing the mile on Sunday, most likely because that’s the best track day for me.
I just don’t know when yet. So I’ll let you guys know if I got any faster in the mile. So those are BCD updates. and I got a new shake. I finally started a new shake because I, the other one got old. Well, I dunno, I still kind of like it, but I figured I should change it up.Â
Joe Courtney: It’s the other one? Tell my case the two.
Good. And this one just has a lot of stuff to make you feel good,Â
Kyle Shrum: dude. I don’t even know this one tasting good.Â
Joe Courtney: No, you said it doesn’t.Â
Jerred Moon: No, it tastes fine. It doesn’t take that as a good you’re right. Okay. I had to look at my phone, a picture of it to know what’s in it. so there’s celery, spinach, cauliflower, blackberries oranges.
flax seed. And onceÂ
Joe Courtney: think you just gagged as you were reading that I’m notÂ
Jerred Moon: maybe right. Need to try it. It’s pretty good. However, [00:13:00] this is like I’ve made it, let’s say 10 times now. At the beginning was rough. If you get your percentages wrong on any one of those ingredients, it is a bad shake. You have to get the right percentage.
You go too much cauliflower and too much celery. It’s interesting. You, you decrease those a little bit, go a little bit higher on the other ones. You’re you’ll be fine. So.Â
Ashley Hicks: Just throw in a banana for good measure.Â
Jerred Moon: I think I’m going to start changing my shakeup once per quarter. I’m going to drink the same shake every day for 12 weeks and then change it up.
I just feel like your body needs a little bit more variety. It shouldn’t have the same thing all the time.Â
Ashley Hicks: Huge for you. Like mr. Yeah. Fuel is feel, it doesn’t really matter what I.Â
Jerred Moon: Cool. I likeÂ
Joe Courtney: the shake once per quarter is huge.Â
Jerred Moon: It was like, one is like one shake for five years. And now I’m out once per quarter.
That’s a big change. I think that, you know what, maybe that is all my updates. I don’t know if I want to share the rest. Oh no, I’m kidding. This is no longer a [00:14:00] safe space. Now I I’ve shared this before, but it’s just funny because both my kids, both my boys are in sports. Eleanor’s not doing that yet, but.
The we’ve talked about it, but the post workout meals that are given are just so they are so funny. Like what, what did myÂ
Joe Courtney: little Debbies and pretty sense?Â
Jerred Moon: Okay. Well, it’s not even just that man. It’s the amount. Like I was going to count up the calories for this update, but I forgot to do it so we could ballpark it, but it was.
There’s two different Ziploc bag, Ziploc bags, full of food and a Gatorade. So we had a Gatorade. He got, this is my six year old who’s playing soccer. so he got a Gatorade and then he got a package of gummy bears, goldfish, a one of those kids, Z bars. and then some other form of carbohydrate, like a.
Like something like a chip [00:15:00] bag or something like that. And I was just like this each thing’s roughly, you know, 120 to 200 calories. So we’re looking at anywhere from 600 to a thousand calories for a post six year old soccer game. And I bring this up as kind of a public service announcement, because most people out there would know, but Hey, you might be listening to this and you don’t.
Your child doesn’t need probably any of that. You know, your child needs after a soccer game. A couple of sips of water. Like that’s it. That’s all they need. Some orange slices would be great. That’s what happened back in the day. But now that’s like unsanitary, especially with COVID and everything else. so anyway, that’s, that’s it.
Ashley Hicks: Holy glycaemic index. That’s all I have to say with that one. That’s a lot.Â
Jerred Moon: Yeah, it’s crazy. That’s crazy. Oh, and then the other thing is my whole family got coronavirus. So that was, I probably should have led with that one. Huh? What? [00:16:00]
not my, not my family, family, not Emily and his household, but my kids, Oh, my great ankle died recently. And I know that’s, it’s sad, but he was 96, died in his sleep, you know, peacefully. and he, he had some health issues or whatever. And so while that is sad, you know, it is something I aspire to dying in my sleep at 96 would be, it would be awesome.
So a great dude. everyone went to the funeral. I could not go because Emily’s out of town. I have the boys, it just wasn’t logistically possible. but someone at the funeral had coronavirus and I don’t know what the protocols were there. but I guessing, there weren’t a lot of protocols in place.
Anyway. my aunt got it. My brother got it. My parents, my grandpa, like. Just everybody opt hot for coronavirus. And so far, every single one of them have had it in recover. So positive note, my grandpa got it. The worst. He actually did have to go to the hospital. I mean, he’s like. [00:17:00] Every check Mark for like being worried about some of the coronavirus with age, previous heart conditions and like all this stuff, he went, he was in the hospital, he’s still in the hospital, but everything’s moving in the right direction.
Like he’s been taken off oxygen. He didn’t have to get events like, everyone seems to be recovering, but, there we go. I’m going. I’m taking it as a, as a win for the moon genes and a pandemic. So while I have not had it yet, and it could affect me differently, these people are the closest to my genetic makeup.
So, you know, I’m, I’m ready for it. If it happens, which it will happen. Come on. We’re all going to get it. Eventually. Let’s just be, be real.Â
Joe Courtney: Yeah. I think your first update could remedy the next two. So you just make a shake and then pour some of your shake into like the little baggies for the kids and they can suck on the little baggies and have somebody to shake and then make the shake and then take it to your family who had COVID and they’re probably bounced rightÂ
Jerred Moon: back.
Joe Courtney: Yeah.Â
Ashley Hicks: So,Â
[00:18:00] Jerred Moon: so anyway, there is a study that came out recently. I shared it with the team on coronavirus and exercise. So we might cover that here on the podcast so we can talk about it from a science standpoint. maybe he’s not asleep. You probably missed it being like 15 hours ahead or whatever you are.
Ashley Hicks: you even have a title and everything. SoÂ
Jerred Moon: yeah, she, she named it already, so we’re good.Â
Kyle Shrum: We covered that one already. SoÂ
Jerred Moon: we should probably get into the study by now. the, this one one’s interesting. I dunno what you guys that, that the overall take you guys had on it. What I had a hard time doing with this one was making sure I had a very concrete takeaway for everyone listening, because the study was very thorough is very robust, very interesting.
but I want to make sure that there’s a really strong takeaway for the garage gym athlete. Who’s listening to this podcast. So the name of the study is muscle fiber. Topology is associated with the incidents of overreaching in response to overload training. And this is very in [00:19:00] depth. I don’t even know if I should really get into the super specifics of what they did.
Let me just talk about, you know, who or how, or who was tested and stuff. But the first thing I want to caveat go back and listen to podcast. Number 57, where we specifically cover, muscle fiber types. And this was, it was different than, than what we’re covering today. But I went into more, a little bit more about.
Type one being slow Twitch and type two fast Twitch muscle fibers. So type one is more, you got to think of your marathon runner type two is more your weightlifter, explosive sprinter type thing. but you can go back. I went in and way more detail on that one. So in this study there were 25, highly trained 800 meter and 1500 meters runners who completed the study, including 16 males and eight females.
So I love that they were all trained really, highly trained. I love that there’s a male female breakdown, which is awesome. and the podcast number 57, where he covered muscle fiber types, those people were untrained. And so I didn’t like that study as much, but this one’s pretty [00:20:00] good. and all they did was they had.
A three-week training period of, of training volume. That was about what they were accustomed to. And then they increase that, the next three weeks. And then they had a de-load week, that seventh week where they dropped it down specific, significantly for their taper week and what they were looking for.
I’m trying to like, not get into the super nitty gritty of it. Cause they tested everything right. I mean, they looked at like everything, they, they measured almost everything that you can, with an endurance athlete. and what they had then what they’re really looking at was muscle fiber type is that cause that’s what they were trying to do in the study.
So I’m not going to, if you guys want to hit on it, you can, but everything else they assessed was cool, but not something I’m gonna talk about. they use, what was it called? forgot the actual name of what it was to look at the it’s like a, there was a sonogram or something where they look at the muscle and then they have a way of determining whether or not you have more type one or type two muscle fibers.
And the, the big [00:21:00] conclusion before I get to the takeaway, I’ll get a takeaway after you guys, you know, chime in. But yeah. If you have a type two muscle fibers more, if you’re more prone or you have more of those, which is that fast Twitch, fast, explosive stuff, you could be more prone to getting injury, injured, if you to, increase your load significantly like they did.
So that’s the short of it in a long form way. So what, what do you guys have on this study?Â
Joe Courtney: It was definitely a lot to unpack at first. I didn’t, wasn’t really even sure what was going on, but then once I figured out how they were doing their testing and how they did their, when they, when they, did their max effort tests, it was kind of cool to see and think about how we applied it to our training and such.
But, yeah. Hi. Hi. Hi, we’re the really, really high intensity individuals. We’re just. Give it a different thing to God, versus the nones. And it just makes me think of [00:22:00] knowing when to throttle back. Not necessarily try less, but it’s almost like this study showed that if you go too hard, too fast, too much, then it’s going to, you can have burnout.
And for some people it might do that even more to others just depends on how, I guess you kind of know, know yourself, no one don’t really, I wasn’t gonna know what kind of muscle fiber type they have, which is kind of a hard thing, but this might be some sort of indication as to, okay. If you’re finding that you don’t recover very well, that you do find yourself burned out or something, then maybe you have this type two muscle fiber and you need to back it off a little bit because that type of muscle fiber isn’t gonna, you’re not gonna recoverÂ
Ashley Hicks: very well.
Yeah. I would agree with that. And I would also say for this, they did. What, like a journal with questions to ask them like, Hey, how are you feeling during all this? And it looked like week two and week three were the worst weeks for everybody. so I wonder if, you know, week one, it was just kind of.
The testing and the kind of like high of the [00:23:00] programming and then week two and three kind of getting into the nitty gritty. so maybe their body was adapting, is my only kind of question about that. But, specifically the people that were doing the four group, which was just the over-training group or the higher loads or.
However you want to take that away. They had a higher sleep reduction than the other group that was not doing this. And they also, reported, there was more people that had like a sinus infection, like a, upper respiratory infection, sorry, upper respiratory tract infection. And so it made their sleep go down, which in turn potentially caused those people to get sick.
So in my personal opinion, I feel like. There’s probably not a lot of muscle fiber, one type people in our community, in our setting of garage, gym athletes. I mean, there may be some marathon runners out there that are, you know, like that. but I just feel like over-training is [00:24:00] probably not worth it in my personal opinion.
is what I took away from this study. Cause it looks like your sleep could go down and your health could potentially, you know, go down.Â
Kyle Shrum: So the protocol they were using is, is actually pretty common. It’s called overload training. And, a lot, mostly what overload training is used for is like bodybuilders.
Like bodybuilders will use it a lot, trying to build as much muscle as possible. And so you, you overtrain yourself on purpose for a short amount of time, and then you recover. from that, and you reap all the benefits of all that rapid muscle muscle building. and so what they were trying to do was figure out, you know, which muscle type in runners, whether it was top one or top two, which one responds and becomes overreached, functionally overreached, which is what they were looking for.
And then what they found was like the top two, the people with more tattoo, Muscle fibers for the ones in the functional overreach group. So it was like [00:25:00] half and half, right? Wasn’t it like 12 in the fi in the overreach and 12 in the non overreach,Â
Ashley Hicks: correct?Â
Kyle Shrum: Yep. So, so half of them were, were more top two and half of them were more top one.
And so. What I took away from this was that, especially for garage, gym athletes, not just people in our community, but anybody else that’s listening to the podcast. If your training on your own, the protocol they were using is overload training. And you may hear or read about overload training, as well, and may try to implement it in your training.
What I would say is, do not try overload training without a coach. That’s what I would say. don’t do it because it’s, It you’re intentionally over-training yourself. And these people were in a lab, you know, with people monitoring them. And they were like, Jared said, they were tracking a lot of different things.
They were monitoring a lot of different things. And so, so this kind of over-training on purpose is, was a lot safer for them, but over-training on purpose. it was also for a short period of time. And so it’s [00:26:00] not something you want to do for a long period of time. So I would say if you’re gonna. Look at overload training, it needs to be, you need to have a coach, that’s working with it, working with you through it because it’s not something you need to do on your own.
I would also say it’s something like Ashley said, like, and I think Joe said something too. I have no clue if my calf muscles are more fiber or more top one or top two, you know, like I have no idea. So for me personally, the study it’s like, okay, that’s great. That top one responds better to it. And top two is more prone to overreach, but I have no clue which one I am.
So it’s like, I don’t really know how to use it. but I guess just, Looking at how you respond to different training protocols and just monitoring it that way. because like I said, they had a way to determine which muscle type these people had. and I think most people in our community aren’t going to be able to do that.
So, My takeaway would just be, don’t do overload training without a coach. [00:27:00] And, one way for you to monitor this yourself is to just monitor how you respond to higher loads. Like in our training, we have higher load periods and lower low periods. So just monitor how you’re responding to those different periods.
Jerred Moon: I know when I was in college, I worked out quite a bit, in college, but then during the, our, like I’m talking about like in the semester, and then during the summer I would come home and that’s when I would always, I almost double my training in the summer just because I had more time to exercise and everything else.
And, what would happen every summer is I would get sick. You know, it would be like four, six weeks into this new robust program. I mean, I, I started to piece it together after like the second year I’d be like, okay, maybe it’s the training because I’m not just randomly catching a cold in the middle of the summer, you know?
Like, so anyway, that is something it’s very possible to beat your body up and [00:28:00] tear it down beyond a state in which it can recover from. but my takeaway was. Okay. Kind of like Kyle was saying, you’re not going to know if you’re more type one or type two, but I would just ask you what, like, there are like if I, if I were to hang out with you for an hour and watch you train, I could probably tell you if you’re more type one or type two, without going to the cause when you’re on the extremes, it’s easy.
When I, when I mentioned a marathon runner or I mentioned a, Olympic weightlifter or a sprinter like a 100 meter, 200 meter sprinter. It’s very easy. But for garage gym athletes, it is more challenging because we do really well-rounded training and you might not know, but I would just like for everyone to ask themselves, what are you more inclined to?
You know, our, the other plate jumps that we program the, the new plate jumps are those easy for you? You know, are you able without, with very little training, Are you able to do a plate jump and, or hit multiple inches on the plate jump? [00:29:00] okay. We’re, we’re heavily leaning towards, type two already, you know, are you naturally fast?
Are you a sprinter? you know, these kinds of things. Do you gravitate more toward, towards strength training? And can you be explosive during that, that strength training? Not just from an enjoyment standpoint. Are you pretty explosive? So if you’re answering, yes, some of those questions, you probably are type two or leaning more that direction.
And that would mean you. Can, get over-trained more easily than someone who’s not with these kinds of increases. Now, the good thing, if you’re following our programming, we have a stop, right? We have a hard stop after every third week of training, we have that de-load so you, you don’t have to worry about this as much, but when I was programming BCT, it went from, I was programming for myself versus I opened it up to where people could join.
And when I was doing it for myself, my plan was to train five weeks and then the sixth week. De-load just because I wanted to use a little bit of this overload [00:30:00] principle and hit a little bit harder for longer period of time and take it almost to that threshold before it had an extreme de-load. Once other people joined me on the track, I went back to just what we always do, because I don’t want to be responsible for anyone else getting injured.
So to Kyle’s point, you have to be very mindful about how you use that kind of programming technique. If you’re not. Doing it like I program for a lot of people and I’ve been programming for a long time. So, you know, I can make those adjustments and I was also willing to take a little bit more risk when it was just me.
But when there’s other people involved this three weeks on hard and then one week back is just, we’ll keep you in the game for a lot longer. So if you do, Have like if you’ve been sitting on your butt for a long time and you feel like you, but you still are more prone to type two and you want to get back at it, just be very mindful about how you do that.
So you don’t overtrain ended up getting sick or injured. That’s about the only takeaway I could really get is just try and know what type you are, you know, take an educated guess and then, keep that into account really for the [00:31:00] rest of your life, with how you take on training load over time.
All right. Yeah, that was cool. Study, Joe, it’s a topic this week, man.Â
Joe Courtney: So on our sign-up page and FAQ bays and other things like that. We have a list of equipment that is required for programming for most of our tracks. And, it’s pretty short. We try and keep it as simple as possible. That’s kind of the whole point for graduate athletes.
And on that list is a barbell rack weights and it kind of bell because you technically don’t need any cardio equipment as long as you can run. But the topic that I wanted to bring up today for everyone is what is our. Best piece of equipment, best purchase outside of the required equipment list. we get this sometimes because people are interested in like one, one or two other things, and there are, they ask our Facebook group, you know, what, what, what would you guys suggest for using it?
The program [00:32:00] integrating or, or whatnot, and always get different answers. So, I want to see what everyone else has to say. Best other piece of equipment outside the requirements.Â
Jerred Moon: Basically the. Don’t need the nice to haves. Yes.Â
Joe Courtney: The don’t need the nice to haves.Â
Jerred Moon: Yeah. When, when being a garage, gym athlete becomes your hobby and that’s where you’d like to spend all your money.
What do you, I think it’s funny, man. Just, following more of, not, not necessarily our people, but some. Just that, you know, there’s a whole big garage, gym athlete community out there, like on Instagram and everything else. And you see these garage gyms. Right. And, and if you got the money, that’s awesome.
I’m, I’m not, I don’t care what people spend their money on. I just think it’s funny that some people have like,Â
Joe Courtney: Like press.Â
Jerred Moon: Yeah. Like these, these crazy machines. And then they’ve like, they’ve put, that ship lap throughout the whole, their whole garage, you know, they have like shiplap, wood walls, like on their garage.
And then they like all this craziness. I’m like, dude, [00:33:00] you spent like, 15 grand just on like making it look cool. We haven’t even gotten into the equipment yet. but anyway, I’m not to that level, but I do have some, ridiculous, expensive equipment that you don’t I have to have. So, I I’m, I’m all about talking about her.
I can’t say reverse hyper. Okay. How about you guys go first? What do you, what do you think? what are some nice to haves that aren’t necessarily required to do the programming?Â
Joe Courtney: Yeah,Â
Kyle Shrum: I would say so the first one that I came up with, I came up with a few, but the first one I came up with was a sandbag. I just, I like the functionality of it.
how you can, it’s much easier to transport than a barbell. Like if you’re going somewhere and you want to. Train or you want to train outside in the yard instead of in the garage or something like that. It’s, it’s much easier to transport a lot of functionality to it. There’s a lot of different things that can be done with it.
versatility, I guess that’s what I’m talking about versus more than five now,Â
Joe Courtney: the new hotness in the group too. And, Marco and VD are all about sandbags right now in their programming.Â
[00:34:00] Kyle Shrum: Yeah. So I think, I think it’s, I think it’s something really cool and, it’s definitely not required, but you can do a lot of the same things you do with a barbell with a sandbag.
maybe not load up as much weight on it, but you can do a lot of the same things with it.Â
Jerred Moon: Ashley.Â
Ashley Hicks: I put a rower or a bike. I. I enjoy my road, when I can’t run, which is not quite often here in Florida, more in England. it was that way because of, rain all day or, the temperatures and rain on top of it.
I didn’t want to, you know, get hypothermia. but you know, like a rower or now next I would love like a concept to bike. I’ve never really biked in the programming that we’ve done. And so it just something to change it up, I guess, just to keep things interesting. And then the other things that I have extra, is I really like wall balls as well.
Like we’ve been doing ground to shoulder a lot lately from, last year. [00:35:00] But the last couple of weeks in our programming. but as well as stuff like wall shots or whatnot. so we, we have a couple of wall balls that we like to play around with as well.Â
Joe Courtney: If Ashley ever programmed the track, you’re doing wall balls every weekÂ
Ashley Hicks: or thrustersÂ
Jerred Moon: or some sort of squats,Â
Kyle Shrum: lots of squats.
Just call the track. Lots of squats.Â
Joe Courtney: IÂ
Jerred Moon: definitely MBCT.
Ashley Hicks: Yeah,Â
Joe Courtney: I definitely loved when we got our bike, my, our spin bike in the house. I didn’t think I’d use it as much as I did, but definitely do, especially for like, just, it’s easy to throw in zone two stuff. but I think if I were to have had to choose one piece of cardio equipment to have only own one, I think it would be an Airdyne because.
The short intensity that you can do with that, it’s just hard to replace on any other machine and even running it’s terrible. I I’d always rather run outside anyway. So if there’s anything that’s like longer intervals or anything like that, I’d rather run. [00:36:00] And the Airdyne is just so sucky. and it can be great for a warmup, but for a lot of things, you can adjust your arms, you can adjust your legs, whatever that I think that would be fantastic.
And then my keep one that I always like to bring up for that I love our rings. Somebody just posted that in the community group. Like, Hey, what’s your best purchase? Under $30 for your gym rings. 100% get rings. They’re cheap. They’re easy. They can do a lot with them. And, ring dips are like one of the.
best exercises that you could do for a lot of things. Now, one of the best, but it’s really good.Â
Ashley Hicks: Wait, so your rings were under $30.Â
Joe Courtney: I think you can get gymnastics rings for like 25 30 bucks or it’s between 25 and 35 bucks. Yes, I gotÂ
Jerred Moon: one in gymnastic on Amazon. Yeah.Â
Joe Courtney: I’m not kidding. Robe. No. I don’t buy rogue anything.
Jerred Moon: Okay.Â
Kyle Shrum: I got a deal on mine last year on Amazon and they were like 15 bucks or something like that.Â
Joe Courtney: Yeah. I have nice wooden rings on a trim. They’re perfectly fine.Â
Ashley Hicks: All right. Well, I’ll look on Amazon. I’ve been looking at the [00:37:00] rogue ones and they’re like $75.Â
Jerred Moon: Ashley.Â
Joe Courtney: I think I’d only go to rogue for like a barbell.
Jerred Moon: Yeah. I try to buy everything from rogue, just cause I don’t want to. Die.Â
Kyle Shrum: You don’t want to break it.Â
Jerred Moon: Yeah. Dude rings are one of the serious ones. Think about it. A muscle up. Yes, super dangerous. if that thing breaks. So is it my turn? And I can’t say reverse hyper.Â
Ashley Hicks: You can say reverse hyper.Â
Joe Courtney: No, I got another one.
Reverse hyper. Alright, Jen, what do you got?Â
Jerred Moon: well, it’s funny is so everyone listening. You want me to hear this episode for a while? Cause we got ahead of it, but I interviewed Kyle Johnson, this past week and it’ll be published later, but he, he turned to the end of the interview around on me and he was like, Basically, it was similar to this.
He was like, you got a bunch of crap you don’t need, like, what if you had to only [00:38:00] pick one? Which one would it be, you know, like to, to have. And I ended up saying the sauna. So I would say if it that’s not even like a piece of equipment, right. It’s just likeÂ
Kyle Shrum: it’s recovery equipment.Â
Jerred Moon: Yeah. But it’sÂ
Joe Courtney: just as important asÂ
Jerred Moon: this.
Yeah. I mean, if I can’t say so, the reason I would say reverse hypers because I know that lower back issues are lint and a lot of people have them. And I think if you, I seriously use the reverse hyper, like yeah. Every single day. And I think it helps a lot. I think it would have lower back issues if I didn’t use the reverse hyper every single day.
And, so I think that one’s really good just because. It’s it’s so much more affordable now, too. Would that scout hyper that just came out from rogue? I think that one’s like, is it like 350 bucks?Â
Jerred Moon: just spend like a thousand bucks to get my reverse hyper. So if I could have got one for three 50 and you guys are thinking about it, then do it.
Like definitely get that that’s got hyper that’s. That’s a steal to be able to [00:39:00] do that exercise, you know, and save the footprint, takes up like a quarter of my garage having a reverse hyper. IÂ
Joe Courtney: do wish I had one of thoseÂ
Jerred Moon: for Sabre. Yeah. Especially, yeah. Or else, you know, I’ve done the, I’ve done the fake kind of reverse hyper.
I did that for a long time and what I mean by fake kind is just like setting it up on a plyometric box or like whatever, just trying to do that reverse hyperextension movement. And then it’s just not the same at all, compared to, I mean, you’re, you’re moving the back. so I think there’s still benefit to it.
So don’t, don’t get me wrong if you’re doing it that way. I did that way for a long time, but it’s, it’s better. Like the, the momentum helps stretch you a little bit more and stuff, so it’s just different. but the sauna, would be my pick because it’s awesome. And I, I can’t. Everything else I can do somewhere else.
Like, so I have the true form. Yeah. I could run outside. I don’t necessarily have to have that reverse hyper. I did it other ways for a long time, not as, as great, [00:40:00] but I could keep doing that. I can’t simulate 200 degrees in the health benefits for that anywhere else. You know, I can’t my, even my hot garage that gets to 120 isn’t 200, it’s still 80 degrees off.
So anyway, I would choose the sauna. Thanks. I don’t think, I mean, there’s a lot of other stuff at crossover symmetry. I think people should have that.Â
Joe Courtney: I thought about just for funsies a sled.Â
Jerred Moon: I think I would use that all the time. If, well, I guess am I knew at my new house I could probably use. Oh, for sure.
But you have a slope,Â
Joe Courtney: so pushing it back upÂ
Jerred Moon: would not be fun. Well, that’s not your first houseÂ
Ashley Hicks: inÂ
Jerred Moon: Texas. Okay. Yeah. And I used to, yeah, I used to use it, because that at shepherd, so there was my, we lived on base, you know, but like the, there was the fenced in area, but then there was a huge field behind my house.
[00:41:00] That was just several hundred yards. So I could use it whenever I wanted to and not bother anybody or whatever. I don’t like using them on concrete. I’m a garage gym athlete who tries to be nice to neighbors. You know, I don’t want to be the annoying neighbor. Who’s like doing something that you hate all the time.
And so. cause I have the rogue yolk, right. That has the metal skids on the bottom that I could push on the concrete, but it’s so loud and annoying. I’m just like, I don’t, I’m sorry, neighbors. I don’t want to do this to you.Â
Joe Courtney: So I would actually want to try and get the one on wheels. I wonder how that is.
Like the, how the,Â
Jerred Moon: yeah. What they do with that. I’ve seen that the, they clamped the wheels or something like that.Â
Joe Courtney: Like some sort of break on it, almost like an e-brake, but so to replicate the friction. but yeah, I think that’s how I would have to work. That’s what I would want because of the same thing.
I wouldn’t want scraping and stuff like that.Â
Kyle Shrum: There’s one of those wheeled ones that’s got, it’s got some kind of resistance mechanism on the wheels when you push it, like it, and you can set it where it like holds it back a little bit. And also you’re stacking plates [00:42:00] on top of it. So that adds resistance too.
But like it’s got some kind of resistance mechanism onÂ
Joe Courtney: it. Yeah.Â
Jerred Moon: Yeah. I have to check it out. I might have to check. I do love sleds in the military. we use sleds all the time and I know it’s kinda like you can’t get that stimulus anywhere else. Nope. It’s another people could argue that you can, but.
It’s like, have you really done them all? You know? Cause when you push a sled, sled pushed at max intensity is the only thing that could like actually make me throw up unexpectedly. And I’m talking about compared to an Airdyne. I got an Airdyne goes hard as I could for 30 seconds and I’m not going to throw up.
You’ve given me a sled to push as hard as I can for 30 seconds. There’s a, there’s a 60% chance I’m gonna throw up. Yeah.Â
Ashley Hicks: Yeah. The way your legs feel after too, just like the digging in you have to do while you’re. Hmm. Oh man. Now I want to push a sledÂ
Kyle Shrum: sled. I wanted to sled for a long time. It’s been on my list for a long time.
Jerred Moon: Yeah.Â
Joe Courtney: And look at that. We [00:43:00] don’t wantÂ
Jerred Moon: the wheeled sled. How much does that thing cost?Â
Joe Courtney: I dunno. It’s probably, I don’t know,Â
Jerred Moon: probably talking about it.Â
Ashley Hicks: The podcast it’ll just pop up on someone’s doorstepÂ
Jerred Moon: after this, someone’s going to have it.Â
Kyle Shrum: Hopefully mine.Â
Jerred Moon: I have no need for it until BCT is over. So I’ll be waiting, to purchase that.
But yeah. All I need is a place to run in a place at squat right now.
Joe Courtney: All right. The trainer, there’s one with wheels. It’s got three wheels and it’s $700
and here’s on rogue site. XPO trainer too.Â
Jerred Moon: Hm.Â
Kyle Shrum: Look, he’s got that look in his eyes.Â
Joe Courtney: Yeah. So the back wheel has this like motor thing that you can see and appreciate that’s what it is that, that locks it up. However, I think I would want the four wheeled one, because then you can have the post in the front end of that.
Kyle Shrum: Yeah. You wouldn’t have to turn it around to push itÂ
Jerred Moon: back. Yeah. I think that if that’s a little [00:44:00] above my threshold for what it does, I think knocking like 150 to $200 off that, and I’d be more like, Oh, well I’ll consider it, but I don’t know how much I would use the sled. Like the true form is crazy expensive.
I use it every day. You know what I mean? Like the same with the sauna, but would they, I don’t know how often I’m going to use a sled to drop a grant. Once you include shipping, it’s a thousand bucks. So I don’t know how much I would use it.
Kyle Shrum: That’s not the question, Jared.Â
Jerred Moon: I thought I already answered the question. I thought we moved on to just a tangent. Okay. Yeah.Â
Kyle Shrum: I’m bringing it back so I can try to justifyÂ
Jerred Moon: it. Yeah. Yeah. So a sauna or reverse hyper my official answer and then crossover symmetry. Hmm,Â
Joe Courtney: workout. Workout.Â
Jerred Moon: What is it this week?Â
Joe Courtney: start going ahead.
Jerred Moon: Yeah, I’ll brief it [00:45:00] unless someone else wants to good.Â
Joe Courtney: No, this is your beast.Â
Jerred Moon: All right, 20 minutes. Part one 20 box step-ups every minute on the minute for 20 minutes with a 40 pound vest, if unable to keep the pace, start over with two reps, less than your previous attempt until you get to a pace you can handle.
You have to start with the 40 pound vests and you have to start with 20 bucks. Step-ups for 20 minutes. Once complete rest three minutes. And then part two is 20 minutes. Use pacing. You determined above competitors maintain 20 bucks step every minute on the minute for 20 minutes with 20 pound vest, once complete rest, three minutes, no vest thing, complete 400 bucks.
Step-ups for time with 20 minute time cap, and then there’s established and recruit levels for all that jazz. So it’s basically a lot of box step-ups. And my, my suggestion every time is just started the competitor level and see what happens. Everybody started the competitor level. And I really say that, so there we go.
Joe Courtney: think there should be height standards [00:46:00] for this. If you’re six foot tall, you’d knock out two reps, knock off two rest because we got farther to go.Â
Jerred Moon: Yeah. Yeah. I didn’t even state in this. So I’m guessing it’s a 24 inch and 20.Â
Ashley Hicks: That’s what it is.Â
Jerred Moon: Yeah. SoÂ
Joe Courtney: I go with my normal step up height for proper execution.
Jerred Moon: If you want to make it really challenging, you’re like, Hey, this work is not very hard. don’t use any momentum in your step up if you’ve ever noticed yourself doing that. Most people do it. You step up onto the box and then you kind of jump with that other foot a little bit. You get a little push instead of doing that, only use that front leg strength to step up.
He won’t ever finish the workout. If you take my advice, by the way,Â
Ashley Hicks: I was like, no, don’t do that.Â
Jerred Moon: And you’ll be really sore, but your unilateral strength would be off the charts.
All [00:47:00] right. I’m advised out. I gave it all.Â
Joe Courtney: This one’s off. I mean, there’s not really much to say, cause you’re just going to try and then fail and try again, and then you might fail again. get your hips warmed up.Â
Kyle Shrum: That was mine.Â
Joe Courtney: bird.Â
Jerred Moon: Yes, definitely. Your hips. Let’s talk about that. That might not make any sense to people.
Joe Courtney: So you can do a calf stretch for the front of your, get your quads, loosen up and then do a lunge forward while doing that. I also like to do a sort of, hip lunge movement. But if you have bands, have a band hooked into inside your groin, pulling your hips, pulling your leg out so away from your body, it’s really opens up a little bit.
Jerred Moon: We’ll put it around. You put it around your entire waste. Is that what you’re saying?Â
Joe Courtney: No. You put it inside. One of your legsÂ
Jerred Moon: and your inside. Mm. And so it’s pulling from the side,Â
Joe Courtney: pulling from the side out you and that leg that it’s hooked on that knees on the ground and you’re lunging forwardÂ
Jerred Moon: and you’re stretching up kind of like an R and T [00:48:00] split squat situation.
Joe Courtney: Sure. Yeah. All right.Â
Ashley Hicks: I like to do runners lunches, if you’re gonna warm up your hips. So like it’s a yoga pose or whatever, but instead of holding it like a static hold, I like to rotate as well, like rotate one way and then switch and rotate the other way. that helps this, this workout. I don’t know.
It’s rough. I said, I just put on some music and I just go to a different place and just grind. But,Â
Jerred Moon: audio book.Â
Ashley Hicks: No negative dude.Â
Jerred Moon: I feel like,Â
Ashley Hicks: yeah, I know, but I don’t know if I would actually try and get the. Actual reps, if you will, but for females, I I’ve done this with a 25 pound vest. I don’t think I’ve ever done it with a 40 pound mess.
So, I don’t know, maybe challenge yourself in if you’re more on the competitor level for a female, maybe a 30, 35, I mean, or Hey, go 40, like the rest of the dudes, but, yeah, that’s my advice. Find some good music and [00:49:00] go somewhere else.Â
Kyle Shrum: So if we’re talking about tunes, ironically. led Zeppelin’s stairway to heaven, not appropriate for this workout until the end after you’re finished.
and this is the, this is the song that you play as you are ascending. IÂ
Jerred Moon: think I play a small snippet of that song in the, in the video for this, the athlete.Â
Kyle Shrum: Yeah. So I think, yeah, maybe the, maybe the heavy part towards the end of the song, maybe. Might help a little, but you’re not going to fast forward to that part just to do it and then replay it.
So save it for the end. After you died from all the stepsÂ
Ashley Hicks: when you’re completing your 400 bucks for it.Â
Kyle Shrum: Yes. I wrote, bring on the DMS, like, like Jared said, you will be sore after this one. There will be some muscle soreness, especially if you don’t follow our advice and warm up. definitely warm up.
And if you don’t want that. Yeah. Even if you warm up, you’re going to be sore, but if [00:50:00] you don’t warm up, you might be injured. So anyway, it’s good, but it’s, it’s, it’s normally it’s gnarly.Â
Ashley Hicks: And if you’re doing a Spartan, Jared suggests to do this.Â
Jerred Moon: Yes. Yeah. Hip flexors.Â
Kyle Shrum: Yeah. I could, yeah, I could testify to that andÂ
Ashley Hicks: I know next month will be a year ago.
For Spartan, we need, we need an, we need another garage gym that okay. Not maybe the Spartan beast.Â
Jerred Moon: We’re going to do something I think next year without Joe. So Hey, you can come, but I just don’t even know if you’d want to. You know what I mean? SoÂ
Kyle Shrum: that’s a long way to go for that kind of torture.Â
Jerred Moon: You’d have to stay for like two weeks minimum.
Like it wouldn’t make it worth it like a three-day trip. Like, yeah, Joe let’s do a 15 hours, Spartan, beast. You haven’t even acclimated to the time,Â
Ashley Hicks: go see family or whatever. And thenÂ
Joe Courtney: yeah. If I can put it in [00:51:00] conjunction with something else, but, that’s a long time to be away.Â
Jerred Moon: Yeah. That’s what I’m saying.
That’s why I don’t think you’re coming.Â
Joe Courtney: I was, I wasn’t no bad long enough this year.Â
Jerred Moon: Yeah, sure. I’ll give you guys two guesses. What I use to warm up my hips for cyber. Yeah, I did on the first guest reverse diaper. and, so I, I use, and I, I use it to one of my hips every day before I squat right now.
but Kyle. I love the question that he just asked was, do you want to be sore? Do you want to be injured? Have you seen training day? Where do you want to go to jail? Or do you want to go home? That’s exactly what I thought of going to go to jail. Or do you want to go home? Cause like you want to be sore, do you want to be injured?
So that was awesome. Yeah. I already gave my advice. And if you, once you guys all have that reverse hyper, that we’re all going to get. Now you can use it to warm up yourÂ
Ashley Hicks: hips.Â
Jerred Moon: And it’s different than doing their normal reverse hyper movement. [00:52:00] You can do a lot of different exercises than the reverse hyper that’s it?
Well, we will conclude this one with 14 day free trial, as we always do. What are we doing this week? Pinky, same thing that you’re trying to take over the world. We’re trying to take over the garage gym world. I mean, there’s something like. I a hundred million single family homes in the United States and they all have garages.
So that’s the, that’s what we’re trying to get to here. with every single garage being a garage gym. And most of those should be following our programming. If you know, you want to see results and whatnot, if you just want to spend your wheels do other stuff, that’s fine. You can do that. But garage gym athlete is a place to be.
If you want to see results, and you do that by going across from athlete.com and you sign up for a free trial, 14 days, test it out. A lot of different tracks. You can’t be on BCT most likely. Sorry about that. But [00:53:00] anything else you can try out, trust me, you and want to MBCT is boring. but that’s it guys.
I, I think, Being a part of the training is awesome. And for all those who already are putting in the work super committed athletes, awesome community. We just had a podcast with, Kyle Hayes camp has been a member for a very long period of time. And he’s gone through a lot of crazy stuff over the last year with just frequent moves and whatnot.
And I asked him like, how, you know, what was it that kinda got you through? Like how, how do you stay consistent? Cause I know I’ve been in turbulent times like that. And I think we all have to some degrees, like how do you stay consistent or even want to, sometimes you lose that desire and he. The only thing he mentioned was the garage gym athlete community that we have.
And that’s what kept him going and consistent. and sticking with it, even though, you know, things were tough and he was moving around a lot in a lot of big life changes. So it’s, it’s a big, reason we do what we do aside from the programming. The community is, is amazing. And if you want to be part of it, you have to experience that.
[00:54:00] So for all those who are a part of it, thank you. And for anyone who wants to be part of it, be a part of it. Thanks for listening to the garage gym athlete podcast. Do you want to learn more? Go to garage, gym athlete.com. You can learn about our training. Let us send you a copy of our book, the garage, the mathlete, or you can even get featured on the garage gym athlete podcast.
Thanks for listening.