Hey, Athletes! Want to dive even deeper into concurrent training as well as find out all about sleep? Listen to this weekâ€™s episode to learn how to implement some new strategies in both areas!Â
Episode 34 of The Garage Gym Athlete Podcast is up!
On this week’s podcast Jerred, Kyle, and Ashley dive in deep on a study over concurrent training. They learn that concurrent training can not just make you stronger but also improve your endurance! This study is a long one so make sure to grab a pen and paper and take a few notes!Â The crew then give their review over this monthâ€™s book, Why We Sleep. Their biggest takeaway on this one is READ THE BOOK! It contains many eye opening reasons for all of us to catch some more Zâ€™s! Lastly, this weekâ€™s Meet Yourself Saturday workout is Under Pressure and the team talk about how best to approach the workout.Â Â 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 59-MINUTE EPISODE WE DISCUSS:
- Under PressureÂ
- Concurrent Training
- Why We Sleep
- Jerred is DONE with MURPH!Â
- Sleep and Weight Loss
- 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
- A Brief Review on Concurrent Training: From Laboratory to the Field
Garage Gym Athlete Workout of the WeekÂ
Be sure to listen to this weekâ€™s episode:
Related Resources at End of Three Fitness:Â
- Concurrent Training: Three Steps to Becoming a Dangerously-effective Athlete
- SLEEP (and sleep habits)
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Concurrent Training Deep Dive and Why We Sleep
[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 do 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 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 training at garage gym, athlete.com and if you want to pursue more into the field of coaching and programming, head to firstname.lastname@example.org.
All [00:01:00] right, ladies and gentlemen, welcome to the garage team athlete podcast. Jared moon here with Ashley Hicks. What’s up Ashley? What’s up and Kyle from what’s up Kyle?Â
Kyle Shrum: Hey.Â
Jerred Moon: Hey. And guess who’s not here? Yo, no, no, he’s not. I think this is the first, since we started the new, style in which he’s not here, but everyone else listening is, they’re kind of accustomed to maybe hearing my voice just by myself at times.
Maybe it’s not, not that odd. Well, anyway, he’s not going to be here. but we have an awesome podcast. We’re gonna be talking about concurrent training. Really anything and everything. Concurrent training. and . Yeah, I’m not going to, we’re going to dive into that. I’ll, I’ll let you know how I feel about everything as we dive a little bit deeper and then we’re all going to be talking about the book, why we sleep.
That was this month’s book. And so if you are not a part of the book club, you can kind of. If you find the Facebook group [00:02:00] by email it out pretty frequently, you can find it in the garage, gym athlete, Facebook group. There you can join the book club and the next book. So we just finished why we saved the next one is that atomic habits, correct?
Yeah. And so that’d be atomic habits for next month if you guys want to. Check it out. We’ll be doing that at the end of March on the podcast and covering that. Or you can not read the book and just wait for us to give you some, some updates. All right, so we will do updates now. Ashley, how’s life?Â
Ashley Hicks: Life is good.
we just got back from a trip to Atlanta, visited my brother and he lives with his girlfriend and her parents. And it was, it was quite an interesting. Trip for, I mean, my brother is just an interesting character. He’s, him and I are like opposites in every way possible. So, but it was very eyeopening for nutrition.
You know, I always, I’m surrounded by, you know, we talk all the time by you guys. And then a lot of air force [00:03:00] ladies here that are, they are, they eat very holistic, very, Good food for you, essentially. Not crap, not junk, and just very funny to go somewhere where the pantry is filled with nothing but boxed goods.
And as I thank you, I decided I was going to cook them dinner and I just did a simple, easy, I roasted two chickens, some potatoes, and I made a salad, like something that maybe took me an hour and they acted like I made a gourmet meal. They were super appreciative of it, but they were like. You’re such a great cook.
And I’m like, I literally used salt, pepper, olive oil and garlic powder. That’sÂ
Jerred Moon: so fancy stuff.Â
Ashley Hicks: No, they’re not. But it was, it was crazy to see like the amount of candy and cookies and you know, they eat cereal for dinner and all sorts of stuff. And anyways,Â
Jerred Moon: I mean, that’s the, that’s the crazy part. I am often reminded
About because there’s a gigantic [00:04:00] problem. In the United States. I mean, really worldwide, like it’s happening in Europe. It’s happening in China. Like it’s just, it’s really happening everywhere. You know, refined sugars being put in everything and over consumption and, but we’re, we’re not as, we’re not exposed to it as much as say everyone else, you know, but it is the majority of people in the, in the world, you know, who, who eat like that and have these poor diets.
And even people listening to the podcast right now, probably. Don’t realize how ridiculous people’s diets can get, or what people are doing on a daily basis, or how much thought doesn’t go into what they put in their mouth. You know, it’s just kinda, it’s kinda crazy.Â
Ashley Hicks: Yeah. Most definitely. So, I hope I controlled my facial expressions when I opened the front.
Still, I can be, I’m not very judgmental, but I am that person in that grocery store where I’m like, why are you putting in your cart?Â
Jerred Moon: What are you eating. WhatÂ
Ashley Hicks: are you eating?Â
Kyle Shrum: You must hate your kids. That’s where it gets. Maybe that’s a little extreme.Â
Jerred Moon: That’s [00:05:00] crazy.Â
Ashley Hicks: That’s a little too crazy. and then lastly, we’re doing this awesome thing with the spouses here with Scott squadron, and they give us a weekend for the ladies.
And you get a. Child-free like it’s all the ladies. We spend the night, we get an Airbnb and we’re going down to 38 which is just this highway that’s down by basically on the water and we’re running this awesome Airbnb out. And so they found out that I work with, you know, end of three fitness. And so they were like, Hey, Saturday morning, do you want to do a workout?
And I’m like, yeah, let’s do one. But then I thought, man, it’s a meet yourself Saturday workout for me. How? Obviously I can’t go crazy because. Who knows theÂ
Jerred Moon: already have all of these ladies. If you’reÂ
Ashley Hicks: wondering, I will totally take it. But they were like, can we please get like a good workout? And then maybe like a yoga session?
And I’m like, I don’t really do yoga, but I can give you some good stretch question Mark.Â
Jerred Moon: Anyways,Â
Kyle Shrum: dynamic [00:06:00] stretchesÂ
Jerred Moon: dynamic.Â
Ashley Hicks: Well to begin with, but at the end they want like a yoga session as a cooldown.Â
Jerred Moon: So EO three five K absolutely.Â
Ashley Hicks: Yeah.Â
Jerred Moon: Don’t call it that, because you get the word 5k thrown in there and people get all like screwed up.
So just call it a, just rename it something. Callista Nixon running.Â
Ashley Hicks: Yeah.Â
Jerred Moon: Like, okay,Â
Kyle Shrum: that’s it. So my suggestion was 25 minute lunch test.Â
Jerred Moon: No, that’s, that’s one way to do itÂ
Kyle Shrum: in the sand.Â
Jerred Moon: Or just do like a half a year. Three, five, Hey, or something. I think that’s what I was thinking. I’d probably.Â
Ashley Hicks: Half that thing.
Kyle Shrum: Let’s never get invited to ladies weekend ever.Â
Jerred Moon: But if you do the five K, don’t call it that. You just like map it out on the beach or whatever. You’re like, Hey, we’re going to run down there. Come back here and do a couple rounds of, push ups, sit ups and squats. we’ll do that, you know, like five or six times.
Yeah. Really it’s going to be six times, and then just call it at, you [00:07:00] know, at that 50 minute Mark and then whoever finished that, congratulations. You did a fiveKÂ and like a lot of calisthenics. SoÂ
Ashley Hicks: you’re a smart man. Yeah. Hopefully whoever is listening to this podcast is not in a squadron because then they’re gonna know what we’re doing on Saturday, but Hey, whatever.
Jerred Moon: They might, Kyle updates from you, man.Â
Kyle Shrum: So my day is an interesting one. It was a one week ago, two weeks ago. I don’t remember, well, a couple of weeks ago when I actually did it, but one of our athletes, Kurt from, he lived in Kennesaw, he ran the Spartan with us back in November. So we have a special bond there.
anyway, Curt is going to be moving around the country for his job for the next two or three years. He and his family won’t be moving around, and so they’re not going to be in any one place for very long, and so they weren’t needing to do something with their. Garage damn stuff. And so they weren’t, they didn’t want to sell it.
[00:08:00] They didn’t want to pay to store it. And so he just kind of put up a post, you know, kind of bemoaning the fact that he was having to figure out something to do with his garage. Liam and I jokingly, half jokingly suggested, you know, just commented on the post insteadÂ
Jerred Moon: of being lead joking. Yeah. You know, I’ll,Â
Kyle Shrum: you know, I’d be more than, I’d been more than happy to let you, you know, store it.
At miles. You know what I mean? And you know, it was just, you know, I’ll just throw that in there, just kind of joking around. But he messaged me and was like. I don’t know if you were serious or not, but if you were, let’s make a deal. So, long story short, I drove down in a, in a monsoon with my truck and rented a U haul trailer and haul to all of his gym equipment up to miles.
And so now I have basically two garage dams cause I got like his squat rack and his bumpers and his bar and someÂ
Jerred Moon: medicine ballsÂ
Ashley Hicks: going together.Â
Kyle Shrum: Like working out together. Yeah, and that’s, that’s the big thing [00:09:00] actually. Actually earlier this week, we, we both had to push our work out to the evening. And so actually I was able to use one rack and she was able to use another rack.
And we both did completely different workouts, but we worked out simultaneously. So, Kurt, if you’re listening. Not sure you’ll get your stuff back. No, I’m just kidding. I’ll give it all back, but I’m going to get over the next couple of years, I’m going to get used to having, you know, double this stuff, and so I’m going to have to start a savings account so I can just replace all of it when he comes back to get it.
Jerred Moon: Kurt’s the man. He is the man. I’ll never forget his face when he, we side-by-side went under the water thing at the Spartan race. Everyone remembers that that moment, just because it’s cold and it was like, you’re so done. But then there’s like, you weren’t anywhere close to that. You weren’t done. And, we both like went underwater, came up, looked at each other.
And I didn’t obviously didn’t get to see my face, but I got to see his face and I was like, I’m [00:10:00] done this. And he had been like smiling the whole race. Yeah. And to that point,Â
Kyle Shrum: he had the best attitude about it. Out of all those, everyone has their breaking point though.Â
Jerred Moon: Am I only, I think to you, man, is you’re going to have to start a savings account for garage and equipment cause you can’t go back.
Like, he’ll come back, he’ll be like, I’m going to need all this. So yeah, that’s how I ended all.Â
Kyle Shrum: Yeah. Either I’m just giving him cash to buy new stuff, or I’m saving cash to buy my own stuff, to give him his backÂ
Ashley Hicks: quarter a day, or like a dollar a day or something.Â
Kyle Shrum: Yeah. I don’t know. Like every time I use it, I’ll just have to drop something in a jar myself, membership fee.
But yeah. I’m already hooked on it. So it’s kinda like Dwight Schrute with mega desk, like, yeah. Some people will get that, some people won’t.Â
Jerred Moon: That’s a bold reference. Alright. Updates for me. I have two, one, I got a bunch of blood work done, which, you know, I only ever really used to get blood work done in the [00:11:00] military and they would do all sorts of things and never tell you about it.
So they’d be like, Hey, you need to go in and get blood work done. I’m like, Roger, that you’ll get the blood work done and then after it’s done, they’re kind of like, you’re good. Sorry. Can I see any of it? Like is it, no, no, no. You’re fine. Where you don’t worry about. I’m like, all right, cool. I guess I’m good.
They say I’mÂ
Kyle Shrum: doing it. They’re cloning you, bro.Â
Jerred Moon: Yeah. And so that I never really got to see any of the numbers. So this is really my first time to like really dive into a lot of different stuff and drum roll. I’m pretty much good. I’m good. yeah. There’s nothing, nothing too crazy. I’m trying to think of just things in general.
Ashley Hicks: what did you have tested.Â
Jerred Moon: A lot. I mean, yeah, I mean, yeah, there there are, I think there were like seven different, like. Types of tests done that reveal probably in total, like 114 different things from like, you know, electrolyte levels to a C [00:12:00] reactive protein to like vitamin D levels and all that other stuff.
And they’re just a lot. So my vitamin D level was actually one of the main things was a little bit lower, but it’s the winter. I haven’t been supplementing so. That was the only thing that was like a little bit off, but it wasn’t even, it wasn’t low though. It wasn’t like functionally low. It’s just could be higher cause there’s also, if you get too high, then there’s problems with vitamin D levels that are too high too.
so anyway, I do think that people should check that stuff out. It’s something I’m going to start doing probably every six months and just monitor those things and see how they fluctuate. I’d love to see what my vitamin D levels are like in the middle of the summer. because the whole, like we have in the elements, you know, like go out, get some vitamin D, and I think that’s really important.
And, I’ll even talk about that in the sleep book that we get into today. But. I don’t, you know, everybody’s winter’s a little bit different with Texas. It’s just really cloudy often, you know, it’s a, it’s almost like Seattle in the winter. It doesn’t get super cold, but the sun is not [00:13:00] out often enough.
And when it is, I go, you know, I run outside and get the sunshine on the skin. But, it’s really hard to get vitamin D the right way, cause I don’t really like supplementing with it. I’m not a huge fan of supplementation in general. So yeah, that was the only thing. And then Murph, so Murphy’s over.
We haven’t talked about it a lot, but you know, Â
Kyle Shrum: relations. TheÂ
Jerred Moon: biggest takeaway, it’s the same takeaway as last time. Is the Murph Jax with your central nervous system. It does like it truly does and in a way that you don’t really realize it until it’s over. And I really only think it’s, if you’re going as hard as I would almost on a weekly basis, I’d rap.
I’d rarely, I don’t, I don’t see a lot of point in like doing the project. If you’re just going to like. Half-ass Murph, like if you’re just going, eh, you know, I did that like occasionally if, if I was like really beat down or something, but for the most part I went really hard. and I, I just feel more [00:14:00] like, it kind of was like zap my motivation, motivation to like train heavy or like really hard during the week.
I’d still get the training done, but I’d never be like. Yeah, let’s get those two extra reps with, you know, 400 pounds or whatever. You know, I would never, I just be like, I’m good. You know, like I lifted the weight, I eat it. and so that’s something, like I said, you don’t really realize till. It’s all over.
You’re like, Oh yeah. I feel like my training was a little different and was that for a full year? but I, I took some time to max out on everything and my strength levels didn’t really get hurt. a little bit less in the squat than I was previously. But dead lift and press pressing strength is about the same, actually pressing strength, probably a little bit increased.
And, Yeah. That was it. I just want to give an update on Murphy. Anybody who’s doing it, like just try and be aware of those things. Cause I think with over-training, I definitely didn’t see any symptoms of that. But with over-training, like there’s, we always talk about the two different types. Like there’s.
volume too much volume, which is [00:15:00] fairly easy to find out if you’re hitting too much volume because your knees are gonna hurt, your elbows are going to hurt, like whatever. but it’s harder to tell when you’re jacking with your central nervous system too much or too hard. And as generally, with intensity cause Murph is like how I was doing Murphy’s like the opposite of how I suggest training.
Like it’s like zone four, zone five for almost a half hour. Like. I don’t like doing it. And so, you know, I’m going to try and do it a lot less. But, anyway, that’s my, my Murph update. Cause I know there are some people still doing it. People thinking about it. I get messages on Instagram like every day of like, Hey, I’m starting my year of Murph.
Like, awesome. You know, like good luck. But I try to try to throw out this information there as well.Â
Kyle Shrum: that you came out on top time wise, right?Â
Jerred Moon: I did. I didn’t . I did. I did. BVD thanks for bringing that up.Â
Kyle Shrum: I feel, I felt like people were going to be wondering,Â
Jerred Moon: Oh yeah. Like I was just trying to sweep it under the rug.
[00:16:00] Now I should have led with that. yeah. Yeah. I don’t, I don’t remember what the difference was. I think it’s like there’s 20 seconds and it’s like 20 seconds andÂ
Kyle Shrum: it was closeÂ
Jerred Moon: and it was from that one time where like I got all angry and was like. All right, I’m going to go get him. I’m going to go harder here because he beat me once and then I just went like crazy.
Anyway, I was 17 seconds off my PR, my last Murphy attempt, which is still three seconds faster than BDS. FaceTime, but it was okay. Just, just trying to throw a couple more shots. but we can, we can move on. So that’s Murph and bloodwork and updates. Awesome. Good.Â
Kyle Shrum: Do we need to do a PT update for Joe. Or,Â
Jerred Moon: yeah.
Let’s see. Anybody get a massage at a physical therapy location? No. Okay. All right. Then. I guess we could just talk science and sleep. SoundsÂ
Kyle Shrum: good to me.Â
Jerred Moon: All right, so the study, I’m going to briefly introduce it [00:17:00] then. It’s long, and a big reason I wanted to talk about this one is because we talk a lot about concurrent training.
I’ve. I may have read every training on our, every study on concurrent training out there. I try to, I try to like catch up on them and see what they’re doing because it’s a very, it’s a very complex, Scientific field for concurrent training. And we’re going to give you a lot of like what the best is today.
And the reason I like this study is because we can link to it in the show notes. You guys can go check it out. But within this study, it probably links out to or references a hundred other studies. And that’s why I kind of like it. I don’t necessarily agree with everything they said, but only like, it’s really only like one thing and it’s not, it’s not big.
I just wished they would have dove into something, one part a little bit more. or done a little bit more research, in our systematic review cause that’s what it is. And they, they just talk about, they give you all the takeaways from concurrent training. I, I review this entire study and look at it from a programming standpoint.
How can I [00:18:00] make our programming better? What can I do? What am I doing right? What am I doing wrong? and that’s the way I look at these things. So it, Was published in 2018 which is fairly recent for concurrent training, and it’s called a brief review on concurrent training from laboratory to the field.
So they’re basically trying to take the science and give you the best idea of what you should do when you are pure dicing your programming and doing all that fun stuff. now the only mechanism I want to talk about before you guys introduce, your ideas, your takeaways, was the main. There’s the interference effect or concurrent training effect is what I guess they’re calling it the concurrent training effect.
Now, the I that was actually introduced to me in this study, I’ve always referred to it as interference. In fact, that’s what’s in textbooks and everything else. But anyway, it’s just like all that means is. How do they interfere with each other? You know, how does endurance training affect your strength gains or hypertrophy, your muscle gain?
and the other way around? Could, strength training, reduced endurance training, or [00:19:00] does it increase it? All of these things. So there’s this concurrent training effect and it seems that a and P K a inhibits mTOR, which is. The cause for muscle hyper hypertrophy and strength increases. And we kind of talked about this on another podcast, but that seems to be like the main mechanism behind all of this.
And that, you know, I tried to, because everything else I read in here, with a systematic review, like if you, if you dive into it and you start looking at all of these pathways and receptors, like just do control F. In the document of the word probably, and that annoys me, especially when it’s in a systematic review.
and so that’s the only mechanism I want to talk about because they have a lot of other ones in there talking about all these. You know, PGC one alpha, all this other stuff that we hit. No one really cares about who’s listening to podcasts. I don’t care about it. You guys probably don’t care about it, but, everything else is like an asterisk with a probably.
They’re like, Oh, this, this probably [00:20:00] happens for this reason, but the only one that they’re. Fairly certain is that a and P K inhibits a K T M Tor, which is the muscle hypertrophy, which helps muscle hypertrophy and muscle growth. So we need to keep that in mind in, cause that’s gonna help some of my points later.
that is pulled directly from the study. But I’d love to know actually what you got from the study.Â
Ashley Hicks: So I think we’ve kinda hit on it in previous podcasts before. We’ve talked a lot about, volume and intensity and high intensity training and whatnot. So the thing I took away from this study is that concurrent training, doing both resistance and endurance training will not, inhibit you from.
Getting gains. in fact, I wrote some things down here, so I’m just going to kind of reference that, but I’m going to take some actual specific quotes from this study. And they talked about the concurrent training effect and how the volume, the intensity [00:21:00] type, AKA how hard you go. Is it super high intensity or are you taking it back, you know, talking zone to like what we kind of do sometimes and frequency of enduring.
Endurance training strongly affect that. so much so that, they talked about low volume and short bouts of hit have a lower or even no negative effect on your resistance training. So, What I take away from that is that you, for us, we talk a lot about of our VO two max and living longer and being a better human, and you want to get that good endurance training in.
I’m not going to steal your point, Kyle, but they did touch on bicycle lanes, so I’m gonna let you talk all about that. But, I was for us as garage gym athletes, but I think this means, is that. With our programming, we’re touching those things. We’re doing the resistance training, we’re doing that. sometimes low intensity, the amount of volume that we need to get in, like this is [00:22:00] really thought out in our training.
And so, That’s what hit home for me here was that you want both the resistance and that endurance training and concurrent training and is actually going to make you a better athlete. They talked about even for endurance athletes, that concurrent training, gave the athletes more endurance capacity than someone who just does endurance alone.
In this article, they talked about that saying that, They tested that out. And I guess the people who were doing concurrent training had far more endurance capacity than those who were just, you know, just running or just bicycling for long periods of time. So, before I keep rambling, Kyle, do you want to shoot some points off just so I don’t take care of?
Kyle Shrum: well I think, I think one of the biggest things that I pulled out of it was actually something that we talked about the last time we talked about concurrent training. Which is that evidence suggests that training goals should determine your training order, right? So [00:23:00] if you want to build more muscle and you want to gain strength, then you need to do strength first.
if you want to gain endurance, then you need to train endurance first. And there’s not really anything wrong with putting the two together. But whichever one you need, you want to prioritize whatever the end goal, say of your 12 week program is. That’s what needs to be prioritized in your individual training sessions.
And they actually gave ratios of two to one or three to one. In other words, do twice as much strength work as endurance work, or three times as much strength work as endurance work based on your goals or vice versa. And so it just kind of reinforces that. that prioritizing your goals first will kind of determine the way that she program, and that’s the way that it should go.
And, something else that we talked about last time was that rest in between. And so they in between sessions, and so they give like a six to 24 hour rest [00:24:00] period in between sessions, depending on which one you’re doing. And I think, I think it’s on the lower end of the spectrum if you’re training strength first.
Versus if you’re training endurance first or if you’re prioritizing strength or if you’re prioritizing endurance. I think it’s higher on the end. If you’re prioritizing endurance, you need more rest in between. But basically once you hit the 24 hour Mark. It doesn’t matter what you train, you know, it doesn’t, it’s not gonna affect, like one is not gonna affect the other anymore.
Like you’ve basically kind of wiped that out. So those are some things that I took away. Also, as I was reading lower down into the study. It kinda got to a point where they started talking about how performance was not increasing in things like that with, with concurrent training. And I had to really zero in on that and figure out what they were saying.
But basically what they were saying is that the, cause they were talking about, experience and training history and how that affects CTE. And basically what it [00:25:00] is, is the longer you work out, the. the slower your gains get, right? In other words, you’re not making as much progress, but the reason is because you’re more fit.
So I like, I’ve finally figured that out and I was like, Oh yeah, duh. You know, the longer you do something, the better you get at it, which means you don’t make as much progress in it anymore. Over time. Because you’re actually just better at it and more efficient. And so they were kind of talking about that of how people who have used concurrent training over the long term are not making a significant performance gains.
But that just means that they’re more fit now than they were when they started. And that’s all that that means. So it kinda freaked me out for a second, cause it sounded like they were kind of contradicting everything that they were saying. Where they were talking about the benefits of concurrent training.
Then they talked about how your performance dropped off. The longer you did it, but it’s not your performance. It’s your performance improvement, andÂ
Jerred Moon: it’s just too hard writing goodness studies for that long.Â
[00:26:00] Kyle Shrum: Right, and you’re, you’re already good at it, and that that goes with anything. The more you do it, the better you get at it, which means you, but you’re your.
Intervals of gains decrease over time because you’re already good at it. So that’s all that that means.Â
Jerred Moon: And there’s so many different things to measure in fitness, and that’s, I mean, that’s kinda what I’m doing today, just personally. Like. I’ve been stronger than I am now. And you know, I don’t know if I’ll ever exceed my highest level of strength.
just out of, I don’t have the desire to do it right now. And, cause I was like almost purely strength training with a little bit of conditioning. And now I, you know, they’re closer, closer to matched. But, there are other things that you notice, like I’m still pretty strong, you know, and so the, but I used to, I mean, I’ve always been able to do like a six minute mile.
And, but a six minute mile or faster a few years ago was like a sprint and I could do one time and I was spent, now [00:27:00] I could do six minute miles one-to-one work to rest. So six minutes on, six minutes of rest. Probably for five or six miles and hit the same splits every single time. But the miles not faster.
Right? Like does that, that’s almost a different type of training to relate to get like to five minutes or below. that’s just, that’s smart. A speed train. It’s like completely different. So I’m not actually getting like maybe top end speed faster. So, you know, the only thing we’re measuring is my repeatability of those efforts, which would mean my aerobic endurance is better.
and I’m probably utilizing a different energy system to run a six minute mile as opposed to being like purely glycolytic for six minutes and like stressing that, that system out. so there, but where would that show up in a study. You know, if they’re like, okay, we followed you for 10 years, you’re still running a six minute mile.
I’m like, Whoa, it’s a lot easier now. My heart rate is much less than I can do it multiple times. They’re like, Hmm, well we didn’t, we didn’t do that. We didn’t measure that at the beginning. So you know, what are we, what are we going to do with you? [00:28:00] So there’s just a lot of ways that you can, you can tell if your fitness is improving.
And what I didn’t like about this study is. Is the, if you’re were to read it and not dive in further like you did or actually click some of the links out to see like, okay, what are you talking about here? Cause they linked to a lot of stuff. What your takeaway would be trained strength and go. Do high intensity interval training.
That would be the takeaway. I mean, that’s one of the big takeaways. I got this. Even one of the ones that they wrote down, it’s kind of like the, the main thing that like, Hey, you should be doing high intensity interval training and strength training. that’s it. We’re done. Like, that’s, that’s how you should do it.
but this is where it becomes problematic for me because I keep a notebook of basically, and maybe I’ll publish this one day as an actual book, but I keep a notebook of like programming principles. And so I read studies like this all the time. I tried to take out something useful that can help me in my programming for garage, the mathlete and I kind of write down these principles, the ideas and mechanisms behind it.
So I have a good understanding. But then so I would [00:29:00] read a study like this and I’ll start writing stuff down, but then I’ll be like, wait a minute. This conflicts with stuff I already have in this notebook and this happens to me all the time, like all the freaking time. I’m like, wait a minute. From a scientific study I read two years ago, what you’re saying is not the same, like it’s actually like the opposite.
And so that’s why I think this is really, it’s a very hard topic to fully understand because. There seems to be what I’m, what I’m pulling from my own, not my, not my own data, just reading through all these different studies over a long period of time is that we kind of talked about high intensity interval training.
And when we say high intensity interval training, we’re talking about 10 to 60 seconds, like 10 to like a really hard bout, followed by almost near full recovery. So like you’re almost fully recovered before you hit another. And so that’s high intensity interval training. not high intensity training.
I’m like, I’ve already put the high intensity thing to bed, right? Like I don’t need to talk about it anymore. Behind his, the interval training [00:30:00] has less of a negative impact, but then. For some reason in this study, and this is my biggest problem, they then leap with no further links to saying, okay, well, like a lesser intensity is going to be problematic.
Like if you, they’re saying if you’re doing, I think it was greater than. 20 minutes at less than 85% max heart rate, high volume is going to increase the concurrent training effect. That’s, that’s what they wrote down. Or that’s what they have in the study. And I’m like, well, I have information that completely two other studies on concurrent training that basically say that’s not true, that you can do.
Anything less than like 70% for sustained periods has almost no recognizable a CTE concurrent training effect. Right. And doesn’t inhibit indoor AE and all this other stuff. So that’s where it gets really complicated. And the thing that I don’t like is there aren’t a lot of like [00:31:00] one for one answers in this.
Field, and so we have to just keep reading and researching. but for the most part, there’s some really good takeaways. So the, that was like a long winded response to just say, it seems like high intensity interval training is good if you’re doing so really high intensity, lower volume, meaning you’re not doing this for an hour, you’re doing, you know, very.
A lot like what we program for high intensity type stuff, with those full recovery rest periods. And then I would say then down to zone two, would be okay, but that middle spot that they’re talking about, they do reference, I don’t know this from a scientific standpoint and they don’t cover it, but I feel like that might be the more, The danger zone for concurrent training. So like a true moderate level. So above zone two, like so zone three to say zone four for a long period of time, let’s say 40 minutes. That might be the most detrimental to your quote unquote gains. Now, that’s not what they said in the [00:32:00] study. You can have to read in between the lines to get that a, but there’s a lot of stuff saying, Hey, zone two is basically, it’s whatever, like it’s fine and you’re just burning pure fat.
There’s not a lot of, the only way it would be an effect is if you’re trying to do bicep curls while you’re walking in zone two like that, that might not work, but doing them completely separate, it doesn’t seem to have a problem. So what I want to find out more of is if I’m right there. The zone three, zone four for 30, 40 minutes, which is how a lot of people run because running is so fricking taxing, that that might be the worst thing you can do for your gains.
And so I will come back to the podcast at some point when I have a, for sure answer, but reading between the lines of this study and many other studies, that seems to be a what the case is.
All right. Any, any other points from you guys?Â Nope.Â
Kyle Shrum: Oh, buy a bike. According to this study, it says one of their, actually one of their conclusions, they have a list of nine conclusions that [00:33:00] they took away from all this huge meta analysis that they were doing, but take away number four on their list is where possible.
The prefer cycling over other types of endurance training.Â
Jerred Moon: Hmm. And IÂ
Kyle Shrum: think we kind of talked about that a little bit on the last time we talked about concurrent training, that over time, that with enough volume, that cycling kind of just outpaces all the other endurance. And so this is just kind of another, another thing to say, Hey.
You should be cycling if you can. And it’s specific, this study is specifically talking to coaches. they, I think they kind of, they highlighted that a couple of times. That, and they specific conclusions were for coaches when you’re programming your training for your people. And that’s why it’s worded that way is Hey, coaches, where possible prefer cycling over other types of endurance training.
So. I can’t really make a plug for that cause I don’t bike. I don’t cycle. Do you call it a cycle?Â
[00:34:00] Jerred Moon: I do. I don’t. Yeah.Â
Kyle Shrum: I don’t want to buy, I’m going to say that I don’t ride a bike. I don’t own a bike. So, but it seems really interesting. And after the last study that we talked about, and then after talking about this one again, it’s something that sounds pretty cool to me, mainly because as everyone, I’m thinking the group knows now.
absolutely hate running. Hey, it was a thing of me. So,Â
Jerred Moon: but I think I, and I agree, like every study I’ve seen to include this one going all the way back to like the landmark groundbreaking breaking study on concurrent training in 1980s with Hickson, biking just has always had the best results, like of when you’re mixing.
And my theory behind it is that. Well, one you can hop on, like zone two on a bike is, is really easy to achieve and stay there running. Like you might have to like run and you like, I gotta walk a little bit, like to find that pace. Like it’s real easy to dial things in on a bike. And I, I think you can just control your power and everything else so much better.
And there’s, there’s really way more muscular involvement and they don’t talk about that. But I [00:35:00] wonder if that’s one of the mechanisms behind it because, your legs like. All right? You know, you need muscles in your legs do to be, to be a good cyclist and a, they will get used, in, in every, like introducing some training.
You could do a on a bike. So I think you dial things in a lot more on a bike and yeah, utilizes more muscles. So I think that’s why that’s my theory behind it. my simple theory behind it, cause running, running is just so fricking taxing. Like it’s so taxing on the body, like it’s a high impact. I know when I run, I mean, the only thing that’s worse for me is the Airdyne, which I guess is technically like a bike, but it’s not, it’s nothing like a true bike.
so yeah. and so just to read some of these, I’m not gonna read all of them. I’m going to go through, they had nine takeaways. You guys can go check them out. I’ll just kinda, summarize for everybody a few of them. If you are going to do high intensity training, make sure you keep the volume pretty low.
Really. So we’re already like, if you’re following our programming, we’re [00:36:00] already keeping a lot of these things. Like they, there is straight says in the study is like, Hey, we found that if you’re doing the, this hit, you know, less than. 85% low volume, 10 to 60 seconds with full recovery, that it can actually increase your strength or power over just strength training alone.
And like, that’s the strength track. Like that’s, that’s like what we program in the strength track. It’s like how it works, with an occasional zone to every like month, which, you know, freaks everybody out, but it’s the fat burn that you still need in there. So anyway, Yeah. Keep that in mind. But I think the biggest takeaway is going to be separating training.
So if you could do a strength one day conditioning the next day, or at least breaking them up by a certain amount of time, some study, say 20 minutes, some say three hours, like that’s where it’s not super. Conclusive. Yeah, conclusive. And then training experiences like is huge with this. If you’re an experienced athlete, it might be looking into this a little bit more [00:37:00] seriously because there’s things that they’re talking about crosstalk and crossover with like it sounds like if you’re a really experienced strength athlete, you could go and do endurance, train your body to be so confused that it would still stimulate some of the.
Strength mechanisms and pathways and hormones and stuff, because your body’s like, I don’t know what the hell you’re doing, but we’re just going to do what we’ve always done. And, and so it sounds like, it sounds pretty crazy. But anyway. Yeah, break stuff up and do high intensity training correctly and throw in some a zone two is my caveat there, because that wasn’t in this study.
But, we, we can put that in the show notes. I have two other studies. It’s like, Hey, low intensity seems to have no effect whatsoever. So anyway, there you go. That’s all I got now on to . Why we sleep,Â
Ashley Hicks: not why we don’t sleep,Â
Jerred Moon: not why we don’t sleep.Â
Kyle Shrum: Joe,Â
Jerred Moon: while he’s still going to get plenty of mentions here, [00:38:00] okay, so why we sleep by Matt Walker?
I know. Everybody knows we need to sleep, right? It’s a big deal. But this book really breaks down a lot of the why behind it. And Mike kind of scare you into getting some more sleep. I mentioned on the podcast already, I read this book and stop waking up early, because, and I, I want to talk about what I, the difference I’ve seen, cause I don’t know how long it’s been now.
Maybe it’s been three months since I started doing that. So I used to wake up at 4:00 AM or 5:00 AM at the latest to do like a morning routine. And there’ve been periods in my life where I felt like that was super beneficial. But I honestly was getting to a point where I’m like, I don’t really know why I’m doing this anymore.
It’s just cause I’ve always been doing it. It’s not really helping me with anything else. And then I also read this book. And I was like, you know, I’m shortchanging myself here like an hour. So when I’m only getting probably seven hours of sleep [00:39:00] at the, at waking up at like say, let’s just say four 30 and anything goes wrong in the night at all, like I wake up to go to the bathroom or it takes me longer to fall asleep than normal.
Now I’m dropping into the six to seven hour range, not seven hour range. And so I flipped that to now waking up. At six. So if I go to about nine, that’s nine full hours. I have a potential there. or at least eight, right? Even if things go wrong. So I’m getting at least eight max nine. And what I found out, it’s pretty interesting, or my, my journey through this process, if you will.
I started sleeping. I would sleep almost nine hours every day. Once I started doing that almost every single day, like, and I’d be surprised like, how do you sleep nine hours? And I, cause I’d never really done that before. But then eventually it’s like my body caught caught up from that sleep debt. And then I started sleeping like eight and a half than eight 15 and then eight and then now it’s like.
Because I’m so consistent in getting this longer period of [00:40:00] sleep, really seven hours, 50 minutes to eight hours and 15 minutes is about how long I sleep. I wake up fully rested. I don’t get tired by the end of the day. Like it’s just, that seems to be the optimal window. But there was almost a month of like getting almost nine hours of sleep because my body was like, thank you so much for deciding to do this.
And, Anyway, we can get into like takeaways from the book. but that’s kinda been my, my sleep journey so far. See, who wants to go first? Kyle does, cause he went second earlier. Yeah, man,Â
Kyle Shrum: that’s it. So I’ll kind of share, I’ve been wearing a Fitbit for a little while now and. I’m not going to do a review on Fitbit right now.
I have mixed feelings about it, but one thing that’s been that’s been good is having a sleep tracking. So also something I had to get used to was wearing a watch to bed, which is really weird there for a minute. But, so looking back at my data over the last week, and especially since I’ve been [00:41:00] reading this book, and I’m just really thinking about it over the last week, I’m averaging six hours and 23 minutes.
Which according to the book is not great.Â
Jerred Moon: It’s garbage.Â
Kyle Shrum: okay. Thanks.Â
Jerred Moon: Last month,Â
Kyle Shrum: over the last month at six hours, 36 minutes, you go back to three months, it’s six and a half hours. Exactly. So over the last three months, I’ve averaged six and a half hours asleep. So yeah, according to the book, that’s not where you want to be.
So just, Their optimal range. They’re really, the book really emphasizes like you need to be getting eight hours, like that’s what you need to be getting. For most people, that’s like the optimal optimal range. I’m pretty far under, soÂ
Jerred Moon: I know you’ve heard the eight hour thing, but no, seriously, no, seriously.
Kyle Shrum: Well, and, and also something that. That I’ve gathered from the book is like, why we sleep? One answer is like, we still don’t know. You know what I mean? What we really know is what sleep does for us, but they kind of, he [00:42:00] kind of admits like at the very beginning, like we still have no idea why this is the mechanism that our body uses to do all these things, but all we know is sleep does this and this and this and this and this, and a full books worth of amazing things for you, so you need to sleep.
It doesn’t matter. Why we actually do it. And there’s no species on the planet that doesn’t go through some kind of sleep, sleep, period. You know, it doesn’t look like ours, obviously, but you know, even like even plant species have some kind of down-regulation during the day. They all have cycles. So that’s kind of crazy.
the biggest thing that I’ve taken away so far from the book, I’m almost done with it. I didn’t read the whole thing, but I’m almost done. But the biggest thing that I’ve taken away is how sleep deprivation basically sets up your body to gain weight. Like not sleeping basically sets you up to do everything you need to do to put on weight.
And the. [00:43:00] So the, the specific, I actually went back to the book and wrote down this, this specific thing that he said, I’m so sleep deprivation and what he’s talking about with sleep deprivation deprivation is like six hours or less on a consistent basis. Like not after, not, it’s like six hours or less sleep deprivation.
So like, I’m getting close to that, but anyway, six hours or less every night, the exact thing that he says is in your brain, it increases hunger. And appetite. It compromises your impulse control. It increases your food consumption, and specifically your brain makes you want high calorie foods. It decreases your food satiety, which means you don’t feel as full from the food that you do eat.
And it prevents effective weight loss. So even the weight loss that you do accomplish in a sleep deprived state, it’s still not enough. It’s still not very effective. So like that list right there is like if you walked [00:44:00] into a doctor or if you came to me as a coach and said, Hey, I want to put on as much weight as possible.
I’m going to tell you to do these things, increase your appetite. Ignore your impulse control, increase your food consumption, especially garbage stuff that’s really high calorie and not good for you. eat foods that decrease your foods, satiety where you don’t feel as full from what you eat. Like these are all of the things that I would tell you to do to gain weight.
And this is exactly what your brain tells your body to do when you don’t get enough sleep. And so really, literally. From like from the most scientific perspective you can have if you are not sleeping, it is impacting your weight and it is impact if you’re trying to lose weight. If you’re trying to work on your body composition, you need to sleep because that could be the one thing that it’s like totally compromising and that’s what I’ve been doing with, with the people that I coach here is like one of the things that I ask them, I ask them about their hydration.
[00:45:00] And then I ask them about how much they’re sleeping and they’re, they’re kind of like, why does it matter how much I’m sleeping? Oh, it matters. You know, let me send you this book and I’ll tell you how much it matters. But it also in that sleep deprived state, the weight loss that does happen at night, like while your body is.
Is readjusting to everything and, and recalculating and all the weight loss that happens in that sleep deprive state, is actually from muscle mass and not from body fat, right? So if you’re in a sleep deprived state, your brain is breaking down your muscle mass instead of your body fat. And so that’s another thing, like, if you want to gain weight.
You know, it’s just like, it just blew my mind reading this, that,Â
Jerred Moon: and the reverse is true. If you want to gain muscle, you need to sleep. Right? Yeah. That’s like the, I mentioned last podcast that I have a lot of respect for bodybuilders. You know, like real bodybuilders, not, not just someone who’s following a body building split, like someone who’s like.
Legitimately [00:46:00] doing it. I had a lot of friends like that. that’s where I started training, but I mean, I was told when I was like 15 years old that the most anabolic thing that you could do is sleep. That was like a long time ago. I’m getting, I’m getting fed that information, but I just feel like bodybuilders have known a lot of great stuff for a long time, but they’re kind of ignored because there’s two end of themselves.
You know, it’s like, that’s the, the only problem. but yeah, sleep, sleep’s huge for, for results and fitness, you know, that’s, I mean to, to put that under like a small asterisk, like a small heading there. Oh, you want results, then you should probably sleep. What, what results are you after I to lose weight?
Oh, sleep would be good. I want to gain muscle. sleep would be pretty good for that too. You said you need to go take a nap. Yeah. Ashley, what’d you have.Â
Ashley Hicks: So I have a a L I could talk about this book. We talked about this earlier for a while, but, one of the main takeaways that I took from it was, you know, being a mom and raising a little one. [00:47:00]
I really honed in on chapter five of this book and it chapter five, basically talks about sleep from basically when you’re in the womb all the way until adulthood. So I won’t, cut down each point of that entire chapter cause it’s a very long chapter. But I will touch on. They talked about sleeping while you’re, while the baby is in utero, what’s in the womb, and it talks about right before birth, REM sleep.
So rapid eye movement versus. Non rapid eye movement sleep. They talked about that. The baby is actually, it’s the last two weeks before birth. It gets about nine hours of REM sleep and then the last week it gets 12 hours and this whole entire time what REM sleep is doing is it helps the brain form, like that’s what is happening.
So that deep sleep is helping that brain. You know, form in the womb, get all the good neurons and [00:48:00] pathways. And, you know, I can’t, I’m not a scientist or a doctor. I don’t, I can’t go too deep in that. But basically, brain formation, cognitive functions. and then when the baby comes out of the womb, you know, it, he touched on the, Go the F to sleep book, you know, that all the parents read. I mean, you talked about how, you know, that’s always, it’s just kind of funny for any parent, cause you’re like, come on, you know, go to sleep. But that first year is so critical within our time, our first year of life, the sleep is very critical.
And. You know, I’ve talked a lot about, I wasn’t quite in the right state of mind myself, when I had Connor for the first couple of months. But what I would go back and tell myself, and this is if you can, you know, I know there are colicky babies out there. I know that, there are other circumstances, but if your baby is healthy and gaining weight, what I would tell any mother out there is.
Let that baby sleep. I had a nurse scare me half to death. She told me, she said, if you don’t [00:49:00] wake your kid up every two to three hours, he could get so sick. He could die. And he was so angry when I would wake him up, he didn’t want to feed. He didn’t want to do any of these things, and I wish like going back and reading this book, it was just like, man, if I would have just let that little one to sleep.
Like a, I would have gotten more sleep, which would have helped my mental state, which we can talk on that for this part of the book as well. But it’s helping that baby. It’s helping any child. basically, you know, neural pathways and cognitive functions and all sorts of great stuff. So if you can, potentially put your kid on, like, I don’t want to say a schedule, but seriously, yes. We slept drained Connor when he was four months old. And I know, you know, Emily, definitely prioritize sleep for your kids, hear it. And sleep is a huge thing for kiddos. he also talked about, you know, going on later, you switch from rapid eye movement, like mostly [00:50:00] REM sleep to non REM sleep.
and that’s because your brain is. A fully developed, fully formed, but then he talks about that it needs pruning and aid shaping, and he talks about a lot of things like schizophrenia and autism, and it’s because kids are doing. atypical sleeping. So there there’s no, scheduled if you will, sleeping for them.
And so because of this, that that can actually really affect your, your kiddos and, and how they function, you know, and can actually have these detrimental diseases that could potentially be avoided if you just prioritized their sleep.Â
Jerred Moon: It’s pretty insane. Yeah. Emily has been really big on the sleep of all of our children from day one, and I got it pretty dialed in.
Our kids sleep a ton and that’s, that’s good. That’s, you know, that that I mentioned to you guys after I read the book, I just gave her a hug and I was like. Thank you for making sure our kids sleep as much as they do. Cause she’s, [00:51:00] she’s been really big and a lot of it, you know, is not even from like scientific stuff.
Like you can just tell when your kid’s tired, they’re cranky. They don’t act the same. And so we, our kids are pretty well behaved because they’re very well rested, you know, all the time. And so I think that, that, that goes a long way. So takeaways for me is, well, I mean the big takeaway before you think about like, I’m really big on one thing in coaching, like I give you one thing to work on, you’d do that, we’ll do another thing, you know, because, and now I feel like going back like.
I would probably make someone sleep more before I would dive into their nutrition. I used to be, it used to be no nutrition cause the training, we’ve kind of get dialed in and then it’d be like, okay, let’s, let’s do one thing with nutrition at a time. But now I think I might go back to just be like, you need to sleep more.
For a lot of the reasons Kyle brought up and things that I already mentioned is you need to really dial in that sleep because. That’s the biggest thing, like [00:52:00] before you try some new crazy diet before you start taking any supplements whatsoever and waste your money like sleep is that sleep is the game changer.
Sleep is the performance enhancer that you could be using to become better in every area of your life. But the things that they talk about, the main thing I wanted to point out, something we go over in the fuels course is just circadian rhythm. Circadian rhythm is very important to you. I can’t even mention how many times he talks about that in the book.
He mentions it in multiple different chapters even, and like his biggest thing is, if you listen to Matt Walker in any podcast, the biggest thing he says that like, okay, if there’s just one thing, what is it? Like what do we do? And he said, go to bed the same time every night. And wake up the same time every morning cause your circadian rhythm affects so many different things.
There are other books that I’ve read, about the circadian code and, Oh, I forgot the other one. But anyway, there’s, so much information and science behind your circadian [00:53:00] rhythm and how it affects you. And so I think that’s a really good takeaway for people is just trying to make it consistent. and then.
Tips for actually getting some sleep would be. You mentioned get a lot of sun. So a lot of vitamin D, a lot of sunlight, especially in the morning, avoid alcohol mentions getting hot before bed. so you could get in a sauna or you could get in a hot bath or a hot shower because then your body’s trying to cool down and it helps you fall asleep faster.
And then you want to be cold at night. and so. Get hot, then get cold, you know, before bed. So sleeping that lower temperature and just some other interesting facts, like, like driving and he mentions like so many different things, like I just want to like if I ever have to have surgery again, he was talking about like, you should ask your doctor how much your surgeon, how much sleep they got, you know, before they operate on you.
Because, and he goes over the statistics on, you know, sleep-deprived surgeon and how many mistakes they make and, and like. Could you actually do that? Like, [00:54:00] I’d love to, if I was about to get started to be like, Hey man, how much, how much did you sleep? One, he might’ve answered the question to you. I’d be like, I got about, you know, solid five hours a day.
He, yeah. Eight bro. I mean, if it’s brain surgery, I’d probably actually be like, dude, we were gonna reschedule. I’m like, but anyway, yeah. He goes over stuff like that. Driving how many car accidents they think happened due to, These micro sleeps is what he calls him and this other stuff. And your reaction time is so much less.
Kyle Shrum: it’s more dangerous than drunk driving.Â
Jerred Moon: Yeah. And it reallyÂ
Kyle Shrum: isÂ
Jerred Moon: the, and this whole lack of sleep, badge of honor thing. Hopefully. I mean. I’ve been trying to kill it for years. It’s still, it’s still around. I’m seeing people like, why is that? Because, you know, the Jocko podcast is really popular. and Jocko doesn’t get a lot of sleep.
Jocko was wrong. Like, sorry, like Jocko is awesome, but he’s also wrong about sleep. But I’ve listened to his podcast and I hear him mention, you know, like, Hey, this works for me. It’s probably not gonna work from you. You should to get some more sleep. Cause he knows [00:55:00] sleep’s important. But if you’re just trying to mimic Jocko and not listening to his words, you’re going to be, Unless you’re a human being. So we’ll put it that way. Get your sleep. And then the other just interesting studies was they followed a thing as people in Asia for 14 years, Grammy people want to study, but those who slept less than six hours were 500% more likely to have cardiac arrest. And then another study of 500,000 people, who slept six hours or less, increase your chance of just cardio.
Cardiovascular disease by greater than 45%. So just as crazy stuff, like all the way down to your heart health. So I mean sleep. but then my last biggest takeaway is ready to frickin book. Cause we, I mean, what do we cover? Like a half of percent of what he goes over maybe, and just things that we found interesting.
Like read the book, listen to the book, whatever. It’s a, it’s a really good book. you guys have anything else?Â
Ashley Hicks: No. Cool.Â
Jerred Moon: IÂ
Kyle Shrum: may not have a ton of stuff, but I have [00:56:00] a ton of stuff, but. Read the book cause I can’t cover it all right here.Â
Jerred Moon: Yeah. And when I started getting more sleep, yeah, I felt lazy, you know? I was like, Hmm.
You know, and that’s just all like psychological, right? Like I felt like I could get up, I could do more. Like I could be getting more done in a day with not sleeping eight or nine hours, but. Yeah. Once you experience it on a longer timeline, like I said, it took like a month. I’m like, wow. Yeah, this is like, it was great.
I don’t really get tired. I go to bed. I’m like, I guess I’ll go to sleep now. But I’m not, I’m not tired, you know? And I think that that’s a huge difference.Â
Kyle Shrum: I think that badge of honor thing that you’re talking about too kind of gets passed down what we’re talking about kids. I think that gets passed down to kids too.
I think that gets to a certain point, you know, they get to a certain age and it’s like, like. You know, society, like people around you, you start like expecting your kids to not sleep as much, and it’s like, okay, well the kids have to be up. You know, we need to compromise their sleep too. And it’s like, like they’re, they’re Brent.
Like when is it that [00:57:00] our brains actually stopped growing? I don’t, I don’t remember when it is, but it’s like, you know, it’s much lighter than three years old. You know what I mean? LikeÂ
Jerred Moon: my three year old still isn’t fully developed until you’re like. In your early twenties and he talksÂ
Ashley Hicks: about that like in teens and stuff like 16 it’s like they’re, their adult part of the brain is in the back versus their adolescent part of the brain is in the front cause it hasn’t fully formed yet.
Kyle Shrum: Read the book, read the book, but it’s justÂ
Jerred Moon: keep copies so you can give it to jerks at your house. Who expect your kids to not be sleeping.Â
Kyle Shrum: They just, they just won’t come to my house anymore. That’s just it.Â
Jerred Moon: All right. Well, we’ll hit this workout real quick and then get out of here. I’ll brief it and then if you guys just want to talk about any tips, I’m not sure if you guys have done it or not.
So it’s under pressure for time. You’re going to complete 200 kipping pull-ups or 100 strict pull-ups. The reason or is there is 200 kipping is a lot that can be a lot on your shoulder, especially if you’re not accustomed to them or if you’re doing them properly. So [00:58:00] I would say. You know, probably do a hundred strict.
If you’re not as familiar with the movement anyway, so that’s the total amount of reps. and then when every time you dropped from the pull up bar, do 100 double unders or 200 single unders, and you have a time cap of 35 minutes. So a lot of pull ups, a lot of double unders, especially if you get down towards the end of those 100 strict pull-ups and you’re doing like one pull up or two gloves and then you touch the ground and you have to do more double unders.
It gets really insane really fast. Also, I put a time cap on it. I know I’ve done this one a few times and I enjoy it. because it’s just such a challenge. Like it’s just, it’s one of those like, I feel like I programmed it very well because you can’t, I wish I had Joe here. I’m trying to think of how he could cheat it.
He, you know, he’s always saying, yeah, but you like almost can’t cheat this one. Like if you want to hang from the bar for a long period of time and not touch the ground. That’s not really helpful in pull up. Your grips is going to get shot, especially the further you get into the workout. So I feel like I have eliminated any way you can [00:59:00] cheat it.
But, I’d love to hear tips or strategies from you guys.Â
Kyle Shrum: So I would say flip around and hang from your feet. And stay and rest your armsÂ
Jerred Moon: instead of hitting Eric. No, I’m justÂ
Kyle Shrum: kidding. I’m just kidding. The, the effort that it would take for you to get your feet up there anyway.Â
Jerred Moon: I’m going to try. Yeah. I would to do all 100 touching the ground.
Kyle Shrum: That’s how he did Sally the first time. Right. You tried to hang from the bar the whole time and not get off the bar.Â
Jerred Moon: Yeah. I tried to like, not. Yeah. It didn’t work for very long,Â
Kyle Shrum: but that’s, that’s how I started. Yeah. I haven’t done this one, but I would just say, try to try to pace it out where, try to set your number early.
I think we’ve said that on, on other, other workouts is try to say, okay, I’m gonna, I’m definitely gonna try to hit five pull-ups before I drop, you know, or early on you, you know, and you try to hit a Tam pull ups or, or whatever. And then just. Crank your crankier jump rope out, [01:00:00] like as fast as you can, you know, don’t, don’t tell to, I think it was like the one that published this week, you know, don’t step away from the bar for a long time.
I, that’s what I say about this one. Don’t step away from the rope for a long time. Like the rope is there. You hit the ground, you got to go, you know what I mean? So just pick it up, crank it out, and then get back on the bar.Â
Jerred Moon: So if you want to finish. Right? Yeah,Â
Kyle Shrum: yeah, yeah. You’ve only got, and that’s the thing.
You’ve only got 35 minutes. Like we, we take care of you. Okay. Not puts you in a, in a few moments, a few minutes of hating yourself and us. Our number one, our number one rule is for you to not die. You know what I mean? So. You’re not going to die, but just if you want to finish in 35 minutes, you can’t just sit around and stare at that jump rope like those, those double unders have to come.
Jerred Moon: You here what I’m going to officially call it the bat strategy and just never touch the ground so you never have to do any, just keep, just keep hanging upside down. [01:01:00] I’d also like to know like from like a blood pressure. Standpoint, like how that’s going to make sense. I’m going to try it, like I’ll honestly try it out.
I’m going to, I’ll try it. I’ll do a pull up. I’ll try to flip to my feet and hang, but I’m probably going to switch back one. I’m going to get really. I’m going to do it cause I know I won’t be able to do all 100 so I’ll let you guys know when my feet first touch the ground cause I won’t do it again after that.
So when I do it this week, I’ll try that. But I bet I’m going to get like dizzy or something. Like when in a video. Yeah, I’ll, I’ll, I’ll move video video. Yeah. If it doesn’t get posted on Instagram, it didn’t happen. All right. Ashley, what do you got? AnythingÂ
Ashley Hicks: you need a safety net. I don’t want you falling on your head and like, that would be awful.
Jerred Moon: My hands like this, hands above the head when I’m upside down, so I’ll just go straight into a handstand pushup. There you go. Lord,Â
Ashley Hicks: my tip would be make sure you scale accordingly. So you know, for me, I know that I can only do about five strict pull-ups in a row, and so I’m not going to go out and do, I mean, I could [01:02:00] do a hundred strict pull-ups, but I would.
Potentially we use a band, like a band that I know that I can, you know, do at least 10, or you know, say I am going to tap out and do, I’ll put the barbell in the rack and do some rows. So body row, you would call it an inverted row? Yeah. And that what you would call that. So I would just do an inverted row, make sure that it mimics kind of, you know, make yourself vertical enough that you are mimicking kind of a pull up.
If you will, in that, in that rack, make sure you do that correctly. Make sure the barbell is not facing outward, you know, it’s going into the rack so you don’t fall. or if you do 200 kipping just what Jared said, make sure that you break those up accordingly. and if you don’t have doubles, go ahead and do singles.
Yeah. That, that would be my tip forÂ
Jerred Moon: this. Yeah. My tip is don’t do the bad strategy. It’s really bad idea. I might give it a try for a minute, but it is really bad idea and probably really dangerous. But, that’s it. That’s all I have. I’ll say it as I’ve been [01:03:00] saying it. If you guys enjoy the podcast, you want to support what we’re doing.
This is not the last time we’ll talk about concurrent training cause it’s what we do around here. and more research is being published all the time and hopefully. You know, it gets more and more conclusive on the absolute best way, but I also feel like we’re kind of the nonscientific approach to finding out the best way.
and those are some things that I want to want to talk about more, but if you guys want to support it. Or be a part of the cutting edge concurrent training methodology out there. Go sign up for a trial garage, the mathlete.com but other than that, thanks for listening. 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.