Hey, Athletes! Have you used cluster sets in your training before? Tune in to this weekâ€™s episode to find out more on why you should and more!
Episode 60 of The Garage Gym Athlete Podcast is up!
In this weekâ€™s episode, the guys are back and give us their updates and announcements before diving into the study. The study is about cluster sets and why they benefit your training. Then the coaches talk about the different energy systems for this weekâ€™s topic. They go over each one and what training reflects each of the systems. For this week’s workout, it is one of the longest out of all Meet Yourself Saturdays; Broken Arrow.Â
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 58-MINUTE EPISODE WE DISCUSS:
- Broken Arrow
- Cluster Sets
- Liz Is Finally Back!
- Energy Systems
- Meet Yourself Saturday Tips
- Benefits of Cluster Sets
- 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
Garage Gym Athlete Workout of the WeekÂ
Be sure to listen to this weekâ€™s episode:
Related Resources at End of Three Fitness:Â
- Best Time to Train for Gains and Gut Health
- The Mind-Muscle Connection + Coaching Cues, Hard to Kill Methodology, and Dia De Los Muertos
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Episode 60: Cluster Sets and Energy Systems
[00:00:00] Jerred Moon: Ladies and gentlemen, welcome to the garage gym athlete podcast. I’m your host, Jared moon, the garage. The mathlete 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 is stills. The lady 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 email@example.com.
Thanks for listening.
All [00:01:00] right, ladies and gentlemen, welcome to the garage gym athlete podcast. Jared moon here with Joe Courtney. What’s up Joe.Â
Joe Courtney: Hello?Â
Jerred Moon: Name of Carl Shrum. Hey,Â
Kyle Shrum: hi. Isn’t. Yeah, I’m not going to do anything fancy thisÂ
Jerred Moon: time. All right. So I mean, no Ashley again, unfortunately, she should be back with us. huh, soon.
until then you just getting the all male perspective of science topics and meet yourself Saturday workouts,Â
Joe Courtney: allÂ
Jerred Moon: red, and we’re all wearing red shirts.Â
Joe Courtney: You have to be redÂ
Jerred Moon: Joe updates, man. Okay.Â
Joe Courtney: well Liz is back. So now we have finally had a weekend together and she, just doing things, trying to kill my comfort and make me a better human.
And I just don’t understand it. Making me run on Sundays, doing long things. but a big, awesome thing was I actually lifted weights yesterday and that was fantastic. Forgot what that felt like.Â
Jerred Moon: Are you like super sore?Â
Joe Courtney: I’m a little [00:02:00] sore,Â
Jerred Moon: but it feels any more sore tomorrow.Â
Joe Courtney: That’s too crazy. Yeah. Right. yeah, the hotel that we stayed at had a fantastic gym and it had freaking sled and in a turf strip, never seen that before in a hotel gym.
Jerred Moon: That’s pretty awesome.Â
Kyle Shrum: Once you get, when you stay at the four seasons,Â
Joe Courtney: basically. Yeah. So, you know, so if you’re traveling, just, just stay at the four seasons, that’s just a good time. Well, makeÂ
Jerred Moon: it a regular thing. I think they have like a punch card. Yeah, exactly. Actually it gets more affordable.Â
Joe Courtney: Yeah. It comes with your diamond credit card.
Jerred Moon: just to your point on the, so you lifted weights. I don’t know how, sorry you’re gonna end up being, but that’s happened to me. I guess this is a partial update for me. But I, you know, I was hard to kill sandbag version or whatever I was for a month or moreÂ
Joe Courtney: sandbagging itÂ
Jerred Moon: and then bringing the barbell back in.
It’s just crazy how much it can rip you apart. It’s like, it’s not like you were doing nothing or I was doing nothing. I wasn’t just sitting around like, [00:03:00] not exercising, but then you, you do a week of hard to kill and you bring the barbell back and it’s like, you feel like you haven’t trained a, any in your life.
At least how it works for me. So anyway, any more updates from you, Joe?Â
Joe Courtney: No, not the too crazy. We just, you know, good weekend staycation issue in Baltimore.Â
Jerred Moon: Well, I’m glad she’s back, man. And making you better.Â
Kyle Shrum: Absolutely.Â
Joe Courtney: Making my face better. Everything.Â
Jerred Moon: Yep. Yep.Â
Kyle Shrum: Definitely. Happy about that.Â
Joe Courtney: Yeah. Yeah. Like everybody is me too.
Jerred Moon: Okay. All right, Kyle, how’s life for you, man.Â
Kyle Shrum: Life is good.Â
Jerred Moon: Just over the top right now.Â
Kyle Shrum: It’s just, yeah, man, this whole new remote work job, staying at home all the time. It’s it’s a, it’s a party,Â
Jerred Moon: but you sit in a camping chair.Â
Kyle Shrum: Yeah, IÂ
Jerred Moon: am. I told him to fix that problem. Last time I checked,Â
Kyle Shrum: I don’t have an office chair, so yeah.
Joe Courtney: This thing out, like, like that [00:04:00] and gifts of Jason Momoa.Â
Kyle Shrum: Yeah. That’s it, man. well, that’s part of my update actually. we’re in the process of getting this house ready to put on the market. So I’m going to try to find. Another house. That’s got a little bit more space, maybe an extra room that I can make a permanent office since it’s, you know, kind of my job now just having an office at home.
So instead of working in I’m working in my gym. Just have like a dedicated space for work and dedicated space for gym and all that kind of stuff. So got a bunch of projects to work on. We’re going to try, we’re not moving anytime soon, going to be shooting for next spring, but got some, got some fun projects to start working on and start plugging away at.
Joe Courtney: I know a guy who’s moved a fewÂ
Jerred Moon: times. Yeah. Moving is the worst. Yeah, if you need, I actually thought about this last time. I was like, I should write all this knowledge [00:05:00] down. So my next book, little things you don’t want to forget and like how to not screw, screw up and move, and I’ve done the, do it yourself, move.
I’ve done. I’ve done a lot of those. I’ve done pay for everything, move. they all suck. They, all of them, all of them are awful.Â
Joe Courtney: Yeah. I think killing comfort was actually a moving tip metaphor by don’t move your furniture, just burn it and get new stuff.Â
Jerred Moon: Yeah.Â
Joe Courtney: Actually, if you don’t deal with it,Â
Jerred Moon: that’s my best advice for your move.
Kyle, get rid of everything and start.Â
Kyle Shrum: I got you.Â
Jerred Moon: It keeps the family members I’m talking about.Â
Joe Courtney: You don’t get traded a new family to live in this house. I’m going to give you the new,Â
Jerred Moon: fresh. IÂ
Kyle Shrum: was. yeah, I was questioning there for a second. yeah. Anyway, give me a fun, fun times.Â
Jerred Moon: All right. Well, that’s exciting, man.
I hope that you. And you mentioned, do you have a garage right now?Â
Kyle Shrum: I have, I have one, it’s a single car garage that my wife absolutely parks [00:06:00] in and yeah, there’s no chance of her parking outside,Â
Jerred Moon: so yeah. Well, I have the same. Yeah, we can call it a problem. Just we have the same, same thing. Situation, situation, not,Â
Kyle Shrum: not a problem.
Just the situation.Â
Jerred Moon: No, it’s, it’s a problem. It’s, it’s caused, it’s caused lots of issues over the years. I, I pretty much can’t buy anything new at this point. It’s like the car fits. I have a reverse hyper. I can’t get a GHD. It’s like not allowed way too much space, which I would have had that combo reverse hyper GHD when I was.
By my reverse hyper, but that wasn’t even a thought in someone’s brain at that point. yeah. So that’s your wishlist is like two car garage. Everything else doesn’t matter. That’s typically like my,Â
Kyle Shrum: yeah. Yeah. So to guard. Yeah. Even if we got the same size house that we have now with just a two car garage, like that would give, give me the extra space to have, you know, an office and have the, the gym actually in the garage and be an actual garage gym athlete.
Cause right [00:07:00] now I’m just kind of a poser garage, gym athlete. It’s mine. It’s Jim’s in the basement.Â
Jerred Moon: Yeah. Right? Yep. All right. Updates for me, I kind of mentioned it. You know, I am back on hard to kill. I mean, not, this is my first week back, but I’ve just, I’m really enjoying it. It’s nice to be because when I go on the fly like that, I was trying to follow hard to kill with a sandbag.
If it worked, if it didn’t really work out, then I would just write my own workout for the day. And that kind of stresses me out. Like I don’t, I don’t like not being on a program that hasn’t like, I know I’m the one who thought it out and wrote it out, but I know how much time and attention I put on writing, you know, those weeks, those waves.
And so I’m like, I’m okay. Okay. Following my own programming, a lot of coaches like have problems with that, but you know, none of it’s like. Joe is not scrambling asking for tomorrow’s workout, you know, like on, on Wednesday, like I, I generally have a pretty good plan for these things. So I like following it.
I don’t like doing the random stuff, so I just really [00:08:00] feel good being back on, hard to kill, just a few, announcements. The new standards will most likely be available at the next webinar. So we will be doing, I mean, I can’t even believe we’re coming up closer again to, a new cycle. It does sneak up, goes fast.
but we’re, we’re not that far away. The new webinar, we’ll take a focus on announcing releasing the new standards. And also you’ll see those in fit week. If you are a part of our programming, the standards, just being physical fitness tests that we have you take to measure your progress, see where you’re at with our, within our levels, we have three different levels of training, or standards.
So that’s something that people can look out for. And then I also. Started outlining the concurrent training book. Yeah. So that’s whatÂ
Joe Courtney: you waited just long enough for you to not be. Dreading the last book process to be like, you know [00:09:00] what? All right. I think I’m ready to do the cm. Even though it was a couple weeks ago, they were like, don’t let me write another book.
Jerred Moon: Well, and don’t let me ever move again. These are the things I say, but, but I really don’t want to move again. I do want to write another book. I want to write the Khan concurrent training book, but I’m not going to, there will be no launch of this book. I am just going to write it slowly. It’ll get done.
Whenever it gets done. And it will just, you know, one night, like I’ll just randomly announce it one day. There’ll be no, like build up just, Hey, I wrote a new book here. It is. This could be in two years or it could be in like six months. I have no idea. It depends on how I’m feeling, but I did outline it.
That’s, that’s how this book is going to be different. So there’s no stress, no pressure. Probably no signed copies. And that was the,
yeah, COVID just like, I can’t have another pandemic ruin something I’m trying to do. [00:10:00] and who knows what’s going to happen? anyway, so yeah, that’s how it coming and yeah, if you didn’t know, I wrote a book called killing comfort. If you’re new to the podcast, go toÂ dot com. Get the book, That’s an official sponsor of the podcast, by the way, I guess we can get into it.
Did you just allow me? Yeah. Gosh. All right. No respect here. Let’s Let’s get into it. So we’re going to study looking at cluster sets, cluster training. The actual name of the study was effects of cluster training on body composition and strength and resistance trained men. This study was done in 2020 rather recently, and they had 29 men with at least two years of training experience that participated.
So that’s good. They’re fairly. Fairly experienced. the 29 men were split into four groups, all of which trained for eight weeks and had Smith machine squat, one or max lower [00:11:00] limb fat free mass measured via a DEXA and vertical jump height tested before and after. The eight weeks of training, one of the groups was an unsub unsupervised training group, which quote, trained in their usual and customary manner.
The other three groups performed cluster set training on the Smith machine, squat, deadlift, and leg press. okay. So cluster sets real quick. Before I get into that kind of the results of it. Cluster sets are simply, you. Kind of breaking up normal sets into, to these micro, sets. So if you want to say you wanted to accomplish, 900 at 80%, and instead of just doing all nine reps, 80%, because you probably can’t, you would do three reps rest a little bit, three reps rest a little bit.
Three reps to get those nine reps accomplished and that’s called interests at [00:12:00] rest. And there’s a bunch of different parameters that have been tested and they, they tested different ones here as well, but it’s generally 10 seconds, 15 seconds, 20 seconds, 30 seconds, 40 seconds, and much past that you’re in and you’re just resting, you know, like a, an intercept rest.
so that, that is what a cluster set is. Now the main takeaway or. Wherever you want to call it conclusion from the study, was that the protocols in multi-joint exercises of the lower limb is sufficient to listen, significant training adaptations, no additional benefits were obtained using longer rest intervals.
so, and we can get into kind of like each one because they, they did test, like I said, a 22nd protocol, a 42nd protocol, and then like a. Oh, more reps. 22nd. Anyway, cluster sets, they test some cluster sets, look like it worked. You, what are you, what do you guys have? have to say about the study.Â
Joe Courtney: But to break down the sets.
I don’t think you [00:13:00] did real quick, but the three that they did, they had all them were doing 12 sets, 12 reps sets. one of them was to have them broken down and do three reps each. So four different sections. one of them had 20 seconds interest. The other one had 40 seconds interest. And then the third group did six rats rep reps, 20 seconds rest, and then six reps and the.
I’ve always liked clusters. That’s actually, it’s one of my, probably my favorite way to lift, even though they can, once you’re doing them, they can kind of suck because you’re like, Oh, Holy crap, I’m lifting 80% for nine, 10 reps. This is going to suck. But that rest in between is just makes such a difference.
And it’s not necessarily a way to get maximum load. Total, but it’s the way to maximize dynamic lifting. And I just find it. I I’ve always liked them a lot in may. They definitely taxed you. You definitely feel him afterwards, but in a good way. And I think, I think they are there. They’re pretty great tool.
And the study just kind of showed, I don’t say what the results were, but just show that [00:14:00] they work.Â
Jerred Moon: SoÂ
Kyle Shrum: I would say one thing from the study that was kind of. Maybe a little frustrating. Don’t really know why they did it this way, but the unobserved group, like they can quote unquote control,Â
Jerred Moon: right?Â
Kyle Shrum: Yeah.
What’s the, the point of that group, because I understand that all of these guys to be included in this study, they had to be already familiar with resistance training. Right. They had to be currently resistance training. and have their own protocols that we’re going through, but if you’re just going to bring some guys in and put them in a group and turn them loose, Hey, go do what you normally do.
How are you going to, you know, compare that to the findings, the data that you get from the other guys who were training in the lab. And so that was a, I kind of wish what they had done is just given these guys the same sets and reps and movements to do in the lab, but just don’t do cluster sets, just do regular.
You know, sets just regular, straight, traditional sets so that, you know, [00:15:00] I think it would have been a little bit more. A little bit stronger case, you know, to show the progression, whether the cluster sets helped better than the traditional sets or not. But I’m a Joe. I like, I was actually introduced to cluster sets, you know, in a garage from athlete programming.
I had never done them before. Never even heard of them before the first time I saw them in the program. And I was like, Jared, what the heck are you doing, man? Like what is going on here? But yeah, they’re very, there that’s something that I’ve noticed they’re very effective. At just add increasing your strength and increasing your dynamic lifting specifically.
I really enjoy them. And so, just some, just some scientific evidence that they are valid and that they it’s a good adaptation to use instead of just doing straight sets all the time.Â
Jerred Moon: No. And to your point of the unsub supervisor group, I actually loved that they did it, but more from like a.
Comical standpoint. Yeah. Yeah. I truly wish the [00:16:00] study was exactly what it was. So they had cluster group with twenties and three reps that cluster group with 42nd interest’s in three reps and then they had the twenties with six reps and then they had this unsupervised group and then they all, I wish they also had.
At least one matching group of a cluster, or just like you were saying that just the reps, no cluster, at the given same given percentages, I think that’d be really cool, but this unsupervised group, the reason I like it is because of the results. So the cluster group with twenties, me and six reps, so that it’s six reps rest at 20 and then did another six reps.
They performed the worst overall. And in a lot of cases looks like if you’re looking at the charts, the unsupervised group did better than them. And so these people were just like, yeah, go do random stuff in the gym until you feel like you got a good workout. Maybe they recorded it somewhere in the study, but those people did better than that.
So if you are going to do cluster sets, don’t do six rep [00:17:00] cluster sets with 20 seconds rest in between. And the reason I think that that. Doesn’t work is just, you’re going to get too fatigued. and that’s not the point. So the reason I programmed cluster sets, you guys mentioned dynamic. I don’t know. I look at it as purely dynamic because purely dynamic to me would be down into the, like 30%, 40%, rep ranges.
And you’re going very, very explosive, but it is, I do agree that it’s still dynamic, but I look at it as. Dynamic at the highest load possible is how I personally look and program, look at and program cluster sets. So what I’m looking to get you to do is exactly what I mentioned when I described cluster set at the beginning of the podcast was I want you to do nine reps of 80%.
I know for a fact, most people in our programming can’t hit nine reps, 80%, let’s say 85%. But what I do know that they can do is three reps of it at 80%, most likely with no [00:18:00] issue. And they’re going to keep that same bar speed. We’ve talked a lot about keeping that speed in your strength training, how important that is.
Can I give you just 15 seconds or 20 seconds of rest? And you can repeat it again. I do it one more time and you can repeat it again. And now you’ve just got the same time. Under 10 time under tension, you kept the same bar speed and you lifted the weight. So I think it’s great for trying to keep an athlete at a given intensity instead of just running them to failure.
So I think there’s a lot and there are other studies, another good study to look at. And not just the abstract you to pull the whole thing it’s it was done in 2017. It’s one of my favorite ones it’s influence of cluster set configuration on the adaptations to short term power training. the conclusions, their conclusion was our results suggest that three weeks of muscle power training, including cluster set configurations are more efficient at inducing velocity and power adaptations specific to the training load, and they really break down.
Percentages in this volume power and [00:19:00] how they, how they did it. And so I kind of like formulated this, our own internal graph that, that I use for cluster sets. And we have as part of like either three coaching material. And that’s where I like, I didn’t Google this and go find like, Hey, anyone out there you’d write a blog post on cluster sets.
I took all these different research articles and found out what people were doing. How long were they resting? And given that amount of rest and the given percentages, what was the goal? And so we have, like, we have cluster set protocols for hypertrophy. We have clusters set protocols for power. and then we have clusters set protocols for just strength and it really does matter.
Your reps and percentages that you’re doing. And I don’t need to get into just like teaching cluster sets. I think enough teaching is going to happen on this podcast when we get into the topic, but it’s a really, really beneficial thing if you’ve never tried them before, give it a try. If you are a part of our training, kind of like last week, when were talking about tempo, you’ve probably already experienced it or you, or you know about it.
but yeah. [00:20:00] Hi, in execution, I hate tempo and I hate cluster. I hate them both because it makes me use my brain more when I’m exercising and. That’s generally not something I want to do because it has more calories, but I do them because I know, I know that it’s beneficial when it’s going to work or this study as it.
It’s true. and that’s, that’s about it. You guys have anything else to add from the study? Yeah,Â
Joe Courtney: it’s really interesting. The, I don’t know if you had any, like, to on it as well, that the same rep range, the same three reps with the interest 20 seconds, 40 seconds. The 20 seconds got significantly better than the 40 seconds.
And I know when we do clusters, it’s usually twenties, 2015 or 10 seconds in between not up to 40. so that was kind of, kind of interesting and good to note. So don’t rest too much, but there were some, some restÂ
Jerred Moon: of there. Yeah. And I think, in an upcoming podcast, we will, we’re going to cover a study on, on resting rest times in between sets and stuff.
And [00:21:00] I do think, I think that in that 40, there, there are two things that can happen here. So the, the cluster group that did the 20 seconds in between two different six reps, they were doing too many reps. Like that’s just bad cluster, a cluster set protocol right there in programming. And then the other one, I think that arresting too long.
Cause 40 seconds is right at the, like, that’s almost a arrest, you know, depending on how well trained you are, the weights and all of those things. But if you are doing not so heavy back squats, a lot of people might be ready to go in 40 seconds. You know, maybe a minute, like how long do you guys need to rest?
I don’t want to steal any thunder from the next podcast we recorded, but how long do you guys request re rest between lighter load back squats? 90 seconds.Â
Joe Courtney: Two minutes.Â
Jerred Moon: Yeah. So like it’s not, not that long. Like I, to be honest, if it’s like I did a body geometry, so three times seven, was it 50%? this past week for back squats and I was probably [00:22:00] only resting like.
60 seconds. Yeah. I mean, honestly, the momsÂ
Joe Courtney: are like 40 seconds of rest.Â
Jerred Moon: Yeah.Â
Joe Courtney: So it’s basically, yeah, you’re just, you would just continue that you, but you wouldn’t be happy. You wouldn’t, you wouldn’t throw three minutes arrest in the middle of an email. That’s kind of what they did.Â
Jerred Moon: Yeah, exactly. So, anyway, it’s going back to that point.
We made earlier that maybe they should have a strength conditioning coach, help them with the programming. and, and like VD took some notes on this one. The fact that they’re using Smith machine is kind of dumb. I also get lightheaded, do it.Â
Joe Courtney: Yeah. I didn’t even want to go out and bark up that tree.Â
Jerred Moon: Yeah.
A Smith machine’s done, but yeah, it’s, it’s measurable and it’s the same for everybody. and, and so. There was a significant change in their one rep max, it will get you stronger, not as much change in lower limb fat free mass, but it was only eight weeks and there still was a change. and then the vertical jump didn’t increase that much.
And, I’m actually not that surprised with the vertical jump at all because I. If I had to rank order those, I could get you [00:23:00] stronger. The fastest I can help you lose fat the second fastest, and then increasing your vertical jump would take me the longest. If I was programming for you to specifically do those three things.
it’s. That’s just a hard one to improve and only eight weeks of training, but yeah, that’s, that’s basically, basicallyÂ
Kyle Shrum: it.Â
Jerred Moon: All right. You guys want to get into some, energy systems,Â
Kyle Shrum: never heard of it.Â
Jerred Moon: So the energy systems are interesting. They’re like solar, it’s like a, I dunno, it’s like a buzz word in, in the fitness world.
And people get like dazed and confused when they hear it. You know, they, people, people love the idea of energy systems, but I don’t think people understand energy systems very well. And I’ve spent a lot of time trying to be a master of energy systems. So I’m going to go into like a little bit of a teaching mode here.
Like we teach a lot of this in our coaching program and, if you have [00:24:00] taken our fuels course you understand more about energy systems and macro nutrients than you probably ever wanted to. it’s in the combination of those who’ve taken both. you probably have a pretty good understanding of this.
so how do you guys wanna break this down? Do you want me to just like spout off everything I want to say about energy systems. Or do you guys want to go first on energy systems and your take on it?Â
Joe Courtney: I think we’ll follow your lead, you know? Okay. Paint a good picture.Â
Jerred Moon: And Oh, so I’ll go through this.
Cause I have notes and graphs drawings that I have here. I could probably go through it quickly, but if you, if something doesn’t make sense to you guys, please ask a question. Cause if you guys don’t understand what the hell I’m saying, because this is a visual, I’m trying to get visual too. Audible, you guys tell me and I’ll try and explain it in different way.
Joe Courtney: There’s a good YouTube video that you made when you drew on the whiteboard. While back, I believe that we can also try andÂ
Jerred Moon: include yes or something. Sure. I’ve done that. I don’t even remember that video, but, I, I mean, I teach it the same way no matter what. So, the first thing I have people [00:25:00] do is if you to draw graph.
So why access an X axis on the Y axis would be power on the X axis would be time. And then you would draw a line. let’s say like a, a loose L or like a parentheses, you know, something like that. It is what you would draw. So the power going down over time, and that makes sense, right? You can’t hold a good amount of power for a long period of time.
And if you understand that you understand the basics of energy system. So that first bit, the very sharp curve, it’s a very small amount of time, but you can have really high power is a lactic. And so what you’re in the creatine phosphate phase of energy systems, and I’ll get to how these. Tie back into macronutrients.
Then the second part of that, you know, it would extend yeah. A little bit longer. So a little bit more time, a good amount of power, not as much power as yeah. Lactic by the time domain longer. [00:26:00] and, and that would be lactic. This would be what we call the pain zone or glycolytic. This is where, CrossFit likes to live this glycolytic zone.
And I’m going to get into a big. I’ve talked about why high intensity is a problem all the time. I’ve had this discussion multiple times on one of the negative sorts across it. But I also want to talk about my problem with only doing CrossFit style training without, without anything else and why it can be problematic.
And then the last part of that curve would be much longer, really into infinity a would be oxidative. So you can hold this for very long. Periods of time, but it’s very low power and that would be, the oxidative. So this is aerobic endurance, things like that. so that is the energy system, power and time curve, any questions on that part of energy systems, so, okay.
Alright. We’re getting it. All right. So the, the [00:27:00] best way, and I learned this, From a professor, that kind of put it in very clean or very easy to understand terms. If you were to talk about burning something, burning different materials, the first would be a match. So if you think about it, if I were to lie to match it quickly burn out, right?
You have about five, 10 seconds worth of energy. They’re in lights. Very, very fast. It does not burn for very, very long. And that is creatine or phospho creatine PCR. That is that energy system. So your body wants to use that because of how easy it is to ignite that source of energy stored creatine and your skeletal muscle.
But it can’t use it for very long. You could only use it for zero to 15 seconds. That’s the timeframe. And then you move up a notch. Okay. What happens when we get past that 15 seconds? So after you get past those 15 seconds, you need to think of you thinking about burning. Like a stack of paper or just a few sheets of paper.
Now this is something that you could, you could light, let’s say three sheets of paper on fire. [00:28:00] pretty easy to light, not as easy to light as a match. And it’s going to burn for longer than 15 seconds, depending, you know, if it’s three sheets rolled up or whatever, maybe you get a minute, two minutes out of all this paper.
and so that is, that’s your glycolytic. So you can, it’s, it’s fairly easy for your body to use, not as easy as creating phosphate and it holds for a little bit longer period of time. So really in reality, it’s up to three minutes. Do you have something to say on that, Joe?Â
Joe Courtney: I said those are the painful intervals.
Jerred Moon: Yeah, the super painful, they suck really bad. and then the last one you need to be thinking about starting like a fire in your backyard. So we’re talking about logs, so it’s a pain in the ass. To start a log on fire, you know, and I’m talking about like, just legitimately holding a fire on a log until it starts, it’s going to take awhile.
and so that is the oxidative, but yeah, burns for a very, very long time, hours and hours, a law could burn for hours [00:29:00] hard to light. So your body, right? There’s not like to use this. This is fat and it’s oxidative. So this is your where your, your body prefers to get energy. Now, it’s very hard for it to tap into that because it’s a harder carbon chain for it to get into.
But once it, it does, it can provide energy for very, very long periods of time. So that is why it’s good to do oxidative work or aerobic work and rely on, on fat. your body prefers. So do that. And this is how your body will kind of triage what it’s using through exercise. and. What we do specifically in our training is we target these individually because if, if you were to just go, so for a run right now, You would pass through all of these.
It’s not like you can, you can’t skip one. Your body would be like, you’d start running and your body would immediately be like, Oh, okay. Creating a big, Oh, we’re out. Okay. A carbohydrate then eventually you run out. Okay, crap. We’re out. Let’s get into fat. And that, I mean, that’s just how your body’s going to do it.
No matter the exercise we try and target these [00:30:00] specifically with what’s published as work to rest ratios that help target these. And those are, if you’re going to do the creatine phosphate zone. the rest time is one to 12 to one to 20 that’s very long. So for every, let’s say 10 seconds of exercise, multiply that out.
you do a one to 20, you would have to do 200 seconds of, of rest, right? For 10 seconds of exercise. This is the one that blows people’s brains when we do it this way, because they’re like, why am I resting so long? I’m not tired at all. And we’re it’s cause we’re targeting a very specific energy system.
This one is hard to target with conditioning alone. You have to have something like an Airdyne or, you can do it running as well, but you have to be. It has a little bit, yeah, there has to be a little bit of resistance in the best place to do. It really is resistance training. So like with a barbell is the best place to, to utilize this energy system.
We try to hit it from a conditioning standpoint too, because that’s a real thing. you know, getting into speed and speed strength, like an all out sprint for [00:31:00] very short duration. something like that would be a good way to do it too. Then you get into this glycolytic zone. We’re talking about all our efforts for 15 seconds to three minutes.
And the work to rest ratio is typically one to three to one to five. So if you do three minutes of exercise, that’d be 15 minutes of rest before you do it again. And this one also confuses people. Cause we’ll do something like that. We’ll have very, very long rest periods and there, they don’t understand why.
And there’s one or two things going on. If you’re not tired after three minute, all out effort, either you did it wrong, AK, you didn’t try hard enough. Or the second one, you’re not strong enough to benefit from the programming. And that’s why we don’t do this one all the time. And this is where CrossFit lives.
This is going back to me, mentioning I would get into like why this could be problematic with CrossFit. To truly benefit from training your glycolytic glycolytic system. You have to be strong enough to do the training [00:32:00] because if you’re not strong and I say, I just grabbed, grabbed some random Joe, some random shit on some random John off the street.
Who’s never exercised before. And I say, Hey, man, I want you to do three minute all out effort on my Airdyne. He might do it and have absolutely no problem. You know, it’d be like confused to be like, if I did a three minutes on the Airdyne, I would likely be puking, you know? Yeah. And, it’s because this person who’s never exercised in their life, doesn’t have enough strength to even go hard.
Like, you’d be like, I’m going as hard as I can. What are you talking about? But they don’t have enough strength to benefit from the training. So this is my problem. If you’re only ever doing high intensity every single day, it it’s pretend. It’s pretend training. You’re not actually training that. Cause you know, you didn’t, you didn’t meet the prerequisite of strength first.
You didn’t train that, that creaking phosphate zone enough to be able to benefit from, that middle, middle tier zone. So when you have to be strong to do proper glycolytic intervals and number two, it’s not necessary to train for [00:33:00] human beings like you don’t have to. And that one. I basically said you don’t have to try and CrossFit by saying that like, CrossFit is completely optional.
If you are a human being, you could do a lot of like strength, work and aerobic where he’d be perfectly fine for the rest of your life. Probably live a very long, healthy, safe life. but it is good because this is our like emergency zone, right? This is. It’s not something that we have to tap into very often.
Like you could probably count maybe on one hand, how many times you had to legitimately use that system in your life, like in your functional life, that isn’t training. Can you guys recall times you’ve been in that glycolytic zone in your life where you, I mean, you’re pretty much either having to run for you your life or that’s about it.
I think I’m trying to say only one running for your life for several minutes at your max speed. that’s, that’s where that is now. The last one is greater than three minutes and the work to rest times are one-to-one. So if your three minutes of exercise followed by three minutes of rest, it can be up to [00:34:00] one to three and it’s greater than three minutes.
So just think about like a marathon is a, is oxydative, you know, five miles is oxidative, all these different things. And we, we loosely use these work to rest ratio times because I don’t. I don’t fully agree with him. I think that, you know, like all these other studies, that’s where they’re pulled from and that’s, what’s published and by like the NSEA and other things, and it’s, it’s agreed upon.
But I just think that the human beings are getting a little bit fitter than the seventies when some of this research was done or even early two thousands. I think people can hold glycolytic glycolytic for like six or seven minutes. This is my personal opinion. And I can’t back it up with any science yet, but I’ve been saying it for years and I still believe it.
I think. And one example for me is like, I think not, no, not so much anymore, but back in the day when I would run sub six minute miles, I closer to five, like five, 10, five, 15 miles. I truly think that that was just pure glycolytic. Cause I didn’t do [00:35:00] much aerobic conditioning at all. During that time period.
I don’t think that I had this aerobic engine that was helping me crush fast mile times. I think I could hold glycolytic for a long period of time. And I also felt like I had held glycolytic for a long period of time when I’d finished those cause just pure death. So that is, that’s pretty much all energy systems.
So the last thing I want to say is how do you find holes in each one of these. Is what we preach all the time, our programming, sustainability and repeatability, the best way to do it as intervals. So if I have you do sustainability and repeatability intervals, you know, with creating phosphate with glycolytic with oxidative, and you would just find out where you, where you can no longer sustain the pace you were at and you can’t repeat it.
So if I gave that to you, Kyle, and you got 15 sets in to one of these intervals and. You were like, okay. 16, not sustainable. Not of people can’t do it, but for me, say, I only got to seven. Of the same exact work [00:36:00] load with a work to rest ratios. Now I have a huge hole in one of my energy systems. That’s half of what yours is.
And so this is a, this is how you really test where your holes are at in your energy system. Training is by finding what’s sustainable, repeatable, not a single bowel, a single bowel is not the best test of these things. It’s multiple intervals over time and seeing where you lose that sustainability and repeatability.
but that’s basically everything on energy systems and the reason I want to cover it. So in depth, Like I did is because we get a lot of questions about it and I want to have a place to be able to send people. And this is this episode, right. Is going to be that or this little part of it. Yeah. On energy system training so people can know what the hell we’re talking about.
Joe Courtney: So I’m going to get into intent kind of, and how it kind of applies to our program as well, because we also get questions of this. Cause you brought up, you know, the, the shortest ones, people always think that they’re not doing anything or getting enough. And I think that the burning is a good visualization for that.
And, and we try and when we’re programming now, especially cause a team builder updated, we can program like, we can put in their [00:37:00] percentage intensities and like heart rate zones, but. If even if you’re not getting like those shorter intervals, we can tell you, you know, you should be at 90% or whatever.
I can’t get my heart rate up 90% in 30 seconds. It’s just, I’m just not built that way. but this is when intent matters and having that visualization now of the fire burning, you know, okay. This interval is 10, 15 seconds. You’re lighting your match. You’re just burning it all really quick right now. because you have all this time to recover and,Â
Jerred Moon: we can just try it.
You’re on your heart rate thing. The reason Hari monitors are great for measuring this stuff in, in general, but it’s hard with where you’re talking about like this. Like if you’re, you mentioned can’t get your heart rate up to that in like 10 to 15 seconds in your, your heart rate monitor, won’t even tell you until the interval is over.
So you it’s, it’s hard to be looking at an out a heart rate monitor and being like, okay, am I there? Am I, there? It’s go all out. Like Joe said, just empty the tank and then assume that you’re there and you’ll know just by how you’re feeling. And as, because your [00:38:00] heart rate won’t register until probably until you’re almost ready to start your second interval, to be honest.
So, yeah. Sorry to interrupt.Â
Joe Courtney: Yeah, like then Bluetooth lag as well. I usually don’t even see my heart intervals until the workout’s done. The only time I actually watch it or the longer ones when you get the really long duration ones, but yeah. Intent matters. And we really try and get those across in the briefs as well.
So, Yeah, that’s kind of the, yeah, that, well, that’s always, that’s always the thing. so just, it’s good to have the visitations of from now on, if you’re doing these kinds of things, think about how that would go, you know, your middle intervals of, okay. This piece of paper is burning. So I need to think about burning quick, but not all at once kind of thing.
Kyle Shrum: That would, I would definitely agree that understand, what your training session is about for that day, you know? and, and for those of you, you know, that aren’t doing our programming, you know, look for that in your program and what, or whatever it is that you’re doing. I asked, you know, what’s the point [00:39:00] of this training session.
and that’s why, that’s why we’re so intentional about this stuff is we want people to understand, you know, Because of what, because of the popularity of things like CrossFit and things like that, that are, that are all high intensity. And you’ve got a bunch of influencers out there that are telling people, you need to go hard.
You know, you need to be hard, you know, you need to, you know, up the intensity, all of those things, it’s like, well, to be a well functioning, human being, you don’t have to go all out all the time. and you don’t have to go out all out for a long period of time. We, there, there is, there is a way to optimize.
That human performance and that human training. And so for every training session that you do, right. Understand, you know, try to understand to the best of your ability. What’s the purpose. What am I trying to accomplish with this training session? And that’s what energy system training is all about is understanding what are you actually doing with this specific training session?
I would say something that I learned from. From energy system training is, not just about [00:40:00] raising your ceiling, like your max capacity, but also raising your floor. And so that’s something that we do with, with zone two. And that’s something that I learned from Joe, Joe would say that all the time and it would confuse me.
I would, he would say, you’re raising your floor. I’m like, what in the world does that mean? But what it means, we do a lot of zone, two stuff, especially recently, we’ve been doing a lot of zone, two stuff, but it’s just longer duration, but it’s training you to where. Just like what Joe said, like he can’t get to 90% heart rate in 30 seconds.
It’s cause his floor is so high. Right. It’s he has to do more and more and more work to even get to that point to where it actually starts kind of, he starts getting into these other energy systems. And so that’s kind of what you’re doing too. You’re not just trying to. Raise your max capacity. You’re trying to raise the point where you start actually getting into these energy systems and getting that.
And once you have that as well, then, then you’re also increasing your fitness quite a bit. And that’s not something that you’re going to get from other training programs.Â
Jerred Moon: Yeah. [00:41:00] And that’s going all the way back to your influencer. Statement, and this is what burns me up so that this is a big reason you don’t see.
I mean, I don’t personally, I don’t post much on Instagram. Not that I’m not doing a MERF project. Like I don’t, I probably average once every six weeks. and these, all these programs, like we, we rely heavily in post weekly at this point, results from our athletes. Cause that’s what we’re interested, interested in.
The athlete’s results and how they’re doing by following these protocols that we’re talking about, not me and not the results I’m seeing. You know, I can share my experience on these podcasts and I’m not trying to say this is why, why we’re better or whatever, but these influencers train like so-and-so trains, or look how look at my six pack and my giant packs, whatever got you.
Enticed. To follow that other person’s program. That’s cool. If you like to keep doing the program, I’m not trying to sell you on our programming. I’m trying to tell you what they might be [00:42:00] missing and what they are missing. This train, like I’m training, you’re missing the 15 to 20 year prerequisite of training that they had to do.
The stuff they’re doing today. Which was getting the strength to be able to do the glycolytic work and all these other prerequisites building a huge aerobic base before going into higher intensity stuff. These are the things that you’re skipping out on by starting with the program to follow someone because you like how they look on Instagram or they posted something really cool.
and because I’m not even accusing these people like everyone else does, Oh, that person’s on, on, you know, performance enhancing drugs or whatever steroids. I’m not, I’m not saying that. Cause I don’t know. And I don’t have anyone in particular that I’m, that I’m thinking of. I just know that there’s a lot of those programs out, like train, like this guy, he was a Navy seal or training like this guy, cause he’s a, you know, won the games and like there’s all these things.
It’s like, they’ve been training for 25 years consistently at this point. Why would you want to jump in to where they’re at? That’s like [00:43:00] taking my second grader and being like. Dude calculus let’s do calculus. That is all the smart people are doing calculus. He’s like, I have a lot of stuff to learn before I can get to calculus.
How energy systems works. You need to, you have to, you know, pay to play is what I call it. You have to pay to play. You have to do all these other areas. You have to focus on them all at all at different times. And just a little bit more about our training specifically. I won’t break them all down, but like hard to kill you get an equal dose of all the energy systems.
Every 30 days. In juror is going to be way more oxidative. Maybe some of the other ones are hit. Jane would be hit, a lactic, so strength training, and then strength is going to have primarily all a lactic with an occasional pain interval and not right oxidative, a little bit of oxidative just to keep you healthy.
but I just had a guy email me who, quit garage gym athlete because we had a 50 minute. Zone two session program. That was the feedback he was on shrink track and he wasn’t having to [00:44:00] be happy about that. And, you know, we, we program we program to make you a better human being, not, you know, a power lifter and a that, that’s just what we’re, we’re we’re doing and how we’re a little bit different, how we approach energy systems.
But yeah, I don’t, I don’t think a lot of people are, are looking at this stuff and I don’t know why,Â
Joe Courtney: which that usually happens on a de-load week. BT dub.Â
Jerred Moon: Yeah, BT DOE yeah. That’s. That’s where we do some zone, two stuff for everybody. I don’t care what track you’re on. All right, guys, you want to talk workouts?
Joe Courtney: It is a hefty one,Â
Jerred Moon: who wants to breathe? I can breathe.Â
Joe Courtney: Think this is your babyÂ
Jerred Moon: I’m briefed. And when I brief Bambi, if you confuse the crap out of a lot of people, kind of baby, it’s a hard one to breathe.Â
Kyle Shrum: We described that baby was happening.Â
Jerred Moon: Yeah. And that you need to go watch the YouTube video. Yep. So this one’s broken arrow.
It’s a little bit easier to understand. So you start with a [00:45:00] buyin with a vest and you do 150 squats, 100 pushups. And 50 strict pull-ups all the vest on you cannot partition the reps like you would in Merv or anywhere else. You would then take the vest off. You would bike 10 miles. You run three miles and you would do 1000 reps of double unders and then you’d cash out again, no partitioning, but also no vest.
You do 150 air squats, 100 pushups and 50 pull-ups kipping allowed on the last one. So it’s strict the first and then kipping. And then that is the workout you can scaling is just. decreased repetitions and, mileage is, and, and. Reps in that’s that’s it that’s broken arrow. What tips do you guys have?
Joe Courtney: start off with whatever scale is it better is you think is going to be achievable attainable for you. This is the longest workout we have program. And at the end, even let me condition me the grave it’s long, but it’s kept, we kept you out at it. This one isn’t kept. It’s just gonna, it’s gonna take you awhile.
So [00:46:00] start off at a manageable. Distance for all these and how you’re doing them as well. And yeah, don’t go hot out the gate, you know, it’s okay. I know people are gonna want to go fast. You should go fast, fast for certain parts of those, but you know, a 10 mile bike, three mile run. you don’t want to cause you’re going to get to the double unders and just be on the floor done.
so trying to get a decent pace and, you know, break up your double unders however you can. It’s your forearms are going to be lit.Â
Kyle Shrum: So I would say actually, I think I’m going to try my bike for this one. I actually have a bike now. And so I’m not going to be not going to be doubling the run. but I also haveÂ
Jerred Moon: been doing your running or are you doing,Â
Kyle Shrum: I was doubling the runÂ
Jerred Moon: six miles.
Kyle Shrum: it. Yeah. Yeah. That’s what you do, right? You double the runtime. If you don’t have a running distance, if you don’t have a bike,Â
Jerred Moon: I think it is. I guess I was nice if I [00:47:00] said that, I thought it was, this was one of the briefs where I said, if you don’t have a bike, do a different workout. There’s one of them.
Joe Courtney: Yeah. I think this is part of it, but I think we just were like, well, we’re not going to listen to you. We’re just going to double her thingÂ
Kyle Shrum: anyway. Well, I could just get myself away. That’s what I’ve been doing. I’ve been doubling and run. So, but I have a bike now. So I think I’m going to do the bike, but I also know how long it takes me to do 10 miles on the bike.
So, I don’t know this one’s going to drag on for a while, but that’s okay. I would say, I would say get through that, buy in as quick as you can. I know. I know Joe said to pace yourself, but you’re going to be pacing yourself on your bike and whateverÂ
Joe Courtney: that one. Yeah. You can all that andÂ
Kyle Shrum: do the reps quick.
Yeah. The buy, the buy in and the buyout. You need to need to knock those suckers out because the rest of it’s going to be a long grind. SoÂ
Jerred Moon: yeah.Â
Kyle Shrum: That’sÂ
Jerred Moon: that’s me. Yeah. I, I agree. I would say do. Do the calisthenics as fast as possible. I think we’re just, we’re just coming off Bambi, right? So you should know your [00:48:00] threshold for 150 squats on broken.
So try and get them unbroken and then do those a hundred pushups and then 50 straight flips all as fast as you can. for the pullups, then to very manageable sets, don’t go. High end to low don’t. Don’t start with like 10 reps of 10 is close to your max, do just do three, three reps at a time until you get to 50.
and that’s an easier way to not burn out. Cause if you do burn out and you’re like at 30. And you’re only doing one at a time and you’re having to rest, on these strict ones, you know, that’s going to take it longer than it needs to, and an already pretty long workout. Now for the bike, I’ve done it.
This actually biking more times than I have, even though I have the bike, Urgh, I’ve just hopped on my bike more so, and I’ve done this workout and gone 10 miles, as opposed to just being on the biker again, the biker goes way faster. I don’t know. It’s just different, but anyway, I mean, it’s not like.
Ridiculous. You can just hold the one pace. There’s no Hills, all this, you know, all that jazz that she’s actually different. but for the 10 mile bike, my, the, my main point there was going to be have a, have a route laid out. Cause [00:49:00] the first time I did this, I also didn’t have a route. I was just like, I’ll just use GPS.
and you know, when I get five mile ish out, I’ll turn around and come back. And it was just that didn’t work in my brain at all. Like route five miles as much further than I thought it was. I was like, I, I kind of had around in my head. I was like, okay, I’ll go here. And I think I got there and it was at three miles and I was like, Oh crap.
So I had to go to more and it just was less. Conducive to riding a bike the last two miles. So anyway, I have a really good route planned out for 10 miles, maybe hop in your car and test it out first or whatever kids do these days to measure out 10 miles. and then same with the run. Have a good, good run.
How to do it in both of those, I do want to challenge you to hold some sort of a pace. If you have a device that will re. You know, report your pace, like live like Apple watch will do it. so for the run, I mean, don’t just stroke. There’s no hop on a bike. And like, this is not an afternoon, like a Sunday stroll in the, in the park, you know, like.
If [00:50:00] you’re sitting upright and smiling and looking directions, you’re doing it wrong. You need to have a pace and try and keep that same with the running. Yeah. Don’t, don’t be like, Oh, well, I’ll go out mile and a half come back mile and a half. Like, what’s your pace? What are you going to try and hold, but keeping, keep in mind.
You’ve done all these repetitions. You’ve done 10 miles on the bike. So realistically, what is your. Three mile piece going to be, I’m not this isn’t one of those instances where I’m saying, just go faster, push yourself to hold some sort of a pace. Cause if you don’t have any pace in mind, it’s just gonna be a slow pace.
That’d be your body’s answer to on tired, it’ll be slow base. And the double unders double unders just suck at the thousand reps, Mark. Anything like below that is okay. Thousand always sucks. And so stretch out your. calves as much as you can I say that, but I don’t think it ever helpedÂ
Joe Courtney: or I’m SU I mean, I think you have to have a thought.
I think we broke ours up the same way. I think Jared, but make sure you just break this up and actually rest yourÂ
Jerred Moon: a thousand on broken. It’s a, he [00:51:00] broke them up.Â
Joe Courtney: Yeah. Yeah. Right.Â
Jerred Moon: What did you do? I can’t rememberÂ
Joe Courtney: how.Â
Jerred Moon: Yeah. Yeah. I think that’s, IÂ
Joe Courtney: would, I would do a hundred, and then rest and just shake on my forearms.
And like the first three sets is like, okay, cool. No problem. I could feel I took by my breaks then, because I knew that it was going to catch it before arms and by six or 600 or so, you’re like, Holy crap. My forearms are so lit. And I think towards the end, it’s like, if you clip it, your, your ropes coming out of your hands, it’s not just like a clip.
It’s just like, Oh, there goes my rope. It’s it’s across my body right now.Â
Jerred Moon: so yeah. I do know my calves go numb around 700 to where I don’t even really know I’m jumping anymore. I’m doing it. Like I can see it happening, but I can’t, I don’t feel like I’m actually controlling that with my brain anymore.
That’s what happens around the same time.Â
Joe Courtney: Be conscious of your hand position. People’s hands like to start to create forward on double unders a lot. And if your hands go forward, then you’re shortening your rope. Basically. You’re going to clip.Â
Jerred Moon: Yeah. And when you finish a number 1000 or whatever, you’ve scaled it to.
[00:52:00] Right into those squats. Like wherever you finish that last rep, don’t walk somewhere else. Get a sip of water, chock your hands for air squats. Like, come on, let’s just go straight into your airÂ
Joe Courtney: squats knees.Â
Jerred Moon: It’s getting real slippery when I’m trying to rest, rest on my knees andÂ
Joe Courtney: my knees. Yeah.Â
Jerred Moon: Yeah. So go straight into it.
but that’s about it. This, I really enjoyed this one. I, I’ve just been doing the meet yourself, Saturdays. Every time they come up and I’m having a lot of fun with them, as opposed to like doing more for, you know, whatever I’ve been doing. So, yeah, IÂ
Joe Courtney: didn’t hate this one as much as I thought I would.
Jerred Moon: It’s it’s a hugely aerobic base. It’s it’s fun. You just got to Mark. You just got to know the time, like have a, at least, I don’t know, what’s it taking people on the longer end, maybe two hours, I think.Â
Joe Courtney: Yeah. I think I was like one 45 or so.Â
Jerred Moon: Yeah. And then, I mean, just realistically, do you have the time, like I’ll probably.
Because I do them on Saturday, you know, I’ll probably do this one, like started like five [00:53:00] 30 or 5:00 AM. That way my Saturday is open. Cause I don’t like, just be like, Hey, I’m going to be gone for like an hour and a half. He does work out in the middle of a Saturday. You know, I’m a family man too. So a plan accordingly,Â
Joe Courtney: I just realized, I think I’m technically going to be in Texas for this one.
Jerred Moon: That’s perfect.Â
Kyle Shrum: Nice.Â
Jerred Moon: Yeah. That’s awesome. So we will let you know how it goes. Let’s see. I think I have,Â
Kyle Shrum: I’m anxious to hear.Â
Jerred Moon: I’m just trying to think of what we do with the bike situation. I could actually ride my bike and you can use my biker.Â
Joe Courtney: That’s fine. I don’t want to take up your bike,Â
Jerred Moon: not a thing.
Alright, we’ll work it out. but that’s it for this one guys be safe. if you need a time cap for yourself, I would throw it in about hour 45, two hours. I wouldn’t really, if you’re getting much past two hours, like just call it, try it, try harder next time. and by try harder, I mean, train a lot and then try, try again in several months,Â
Kyle Shrum: you know, you’re not gonna see it [00:54:00] again for a while, so yeah.
Get some good training in,Â
Jerred Moon: just train a lot. If it’s taken you well over two hours, cap yourself. Don’t be silly and get, this is a pretty hot time of the year for everybody. So it’d be hydrated. but that’s it, for the podcast, if you guys want to check out our training, everything we talked about with energy systems and the things that we’re we are putting into, including clusters that’s into our programming, go to groggy, mathew.com.
You can sign up for a free 14 day trial and we’d love to have you, like I said, last time, it’s not a marriage. Just try it out. See if it’s for you. Like the guy just said who left he left? Because there was, there was too much conditioning on the strength track. He was not a good fit. It’s okay. I’m not mad at that guy.
you know, like he, he tried it out and it didn’t work, but if you think we might have something figured out and you just, you just want to see if that’s true. Do, do they, I don’t know. You, you tell us sign for 14, 14 day free trialÂ dot com and give it a shot for all of those who are following the programming religiously in our part of the community.
Thank you. I like to try and [00:55:00] say this every single time. Thank you so much. you guys are part of the community. You encourage me and inspire me every day. Like, do you guys see what Chris Morgan is doing?Â
Joe Courtney: He’s doing all kinds of stuff, but what’s this oneÂ
Jerred Moon: he’s doing Murph, but he was like, Jared is 52 in a year.
Wasn’t that challenging? So he’s doing 104 in a year. So he’s following hard to kill track programming. And then on Thursday and Sunday, The rest days or Saturdays? no, he’s doing Murph twice a week and it’s calling it a Thursday.Â
Joe Courtney: I know the Thursday call was happening, butÂ
Jerred Moon: yeah, no, so he’s doing it.
So, and you know, you know what Chris has done that it’s a, it’s an unspoken challenge. It’s yeah. So that’s what the community is doing. They’re inspiring me to try harder things, try different things. this one’s just. It’s going, it’s been rattling around in my brain for the last couple of days. I don’t know what I’m going to do about it.
but yeah, orÂ
Joe Courtney: blending me or Saturdays into their mercury or something, whatÂ
Jerred Moon: it is whenever it is. Yeah. [00:56:00] Yup. So anyway, community is awesome. You guys can be a part of it. And those of you who are thank you so much. Chris you’ve thrown down the gauntlet and I will have a response at some point, but, that’s it for this one guys.
Thanks for listening. And we do appreciate that five star review, positive comment. If you got it. Thanks for listening to the garage gym athlete podcast. 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 you mathlete, or you can even get featured on the garage gym athlete podcasts.
Thanks for listening.