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Hey, Athletes! Want to learn the minimum effective dose for training? Then make sure to not miss the newest episode of the Garage Gym Athlete podcast!

Episode 116 of The Garage Gym Athlete Podcast is up!

What Is The Minimum Effective Dose For Lifters?

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

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

• Subscribe on any device HERE 

IN THIS 54-MINUTE EPISODE WE DISCUSS:

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

Diving Deeper… 

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

Study of the Week 

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

Garage Gym Athlete Workout of the Week 

Be sure to listen to this week’s episode:

• What Is The Minimum Effective Dose For Lifters?

Related Resources at End of Three Fitness: 

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

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

To becoming better!

Jerred

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Transcript: 

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

Unknown Speaker 0:10
What’s going on?

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

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

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

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

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

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

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

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

Ashley Hicks 0:53
There you go.

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

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

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

Ashley Hicks 1:04
follow us around there,

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

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

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

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

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

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

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

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

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

Ashley Hicks 19:42
Yeah, preach brother.

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

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

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

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

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

Ashley Hicks 21:14
You got it, bro.

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

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

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

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

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

Joe Courtney 23:40
your

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

Jerred Moon 23:47
What was your score?

Ashley Hicks 23:48
265.

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

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

Joe Courtney 24:08
it is. Yes.

Jerred Moon 24:11
Just about to do

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

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

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

Ashley Hicks 24:25
Good luck.

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

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

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

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

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

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

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

Ashley Hicks 32:57
don’t know. Yeah.

Joe Courtney 32:59
Travis

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

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

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

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

Ashley Hicks 38:13
you and your tangents.

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

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

Jerred Moon 40:16
Wow. All right.

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

Jerred Moon 40:18
Yo,

Joe Courtney 40:20
this is tough.

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

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

Jerred Moon 40:56
Krampus

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

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

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

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

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

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

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

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

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

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

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

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

Joe Courtney 44:23
Toilet that long.

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

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

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

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

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

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

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

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

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

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

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

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

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

Joe Courtney 47:40
barbell.

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

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

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

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

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

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

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

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

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

Ashley Hicks 51:19
Yeah,

Unknown Speaker 51:19
it’s in the plans

Jerred Moon 51:23
alright anybody have anything else?

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

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

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

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

Transcribed by https://otter.ai

 

Hey, Athletes! Have you heard of tryptophan-rich protein? What about ⍺-lactalbumin? This week we go over a study that looks at whether or not these can help with sleep and recovery. Make sure to check out this episode!

Episode 115 of The Garage Gym Athlete Podcast is up!

Is Tryptophan-rich Protein Best For Recovery?

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

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

• Subscribe on any device HERE 

IN THIS 58-MINUTE EPISODE WE DISCUSS:

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

Diving Deeper… 

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

Study of the Week 

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

Garage Gym Athlete Workout of the Week 

Be sure to listen to this week’s episode:

• Is Tryptophan-rich Protein Best For Recovery?

Related Resources at End of Three Fitness: 

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

— 

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

To becoming better!

Jerred

---

Transcript:

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

Kyle Shrum 0:19
gentlemen,

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

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

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

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

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

Jerred Moon 8:05
It doesn’t exist.

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

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

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

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

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

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

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

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

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

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

Kyle Shrum 21:01
Kyle, Okay,

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

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

Unknown Speaker 21:44
They do their research.

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

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

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

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

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

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

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

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

Jerred Moon 23:42
discomfort right there.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Kyle Shrum 46:12
it’s uh, yeah,

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

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

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

Kyle Shrum 47:34
this, you are welcome.

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

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

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

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

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

Kyle Shrum 49:54
Here’s the seed.

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

Jerred Moon 49:58
that could be anything.

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

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

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

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

Joe Courtney 52:22
No. Okay.

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

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

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

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

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

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

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

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

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

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

Joe Courtney 54:41
Well, you were talking

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

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

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

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

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

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

Transcribed by https://otter.ai

Hey, Athletes! Want to learn about our training methodology and what our new cycle will be like? Then tune in to the latest episode of the Garage Gym Athlete Podcast!

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

Our Training Methodology & New Cycle Webinar

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

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

• Subscribe on any device HERE 

IN THIS 52-MINUTE EPISODE WE DISCUSS:

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

Garage Gym Athlete Workout of the Week 

Be sure to listen to this week’s episode:

• Our Training Methodology & New Cycle Webinar

Related Resources at End of Three Fitness: 

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

— 

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

To becoming better!

Jerred

---

Transcript:

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

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

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

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

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

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

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

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

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

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

Unknown Speaker 40:17
Alright.

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

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

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

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

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

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

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

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

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

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

Unknown Speaker 1:00:25
Probably,

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

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

Transcribed by https://otter.ai

Hey, Athletes! Want an easy technique that will require not much time but increase your performance? Then make sure to check out this episode of Garage Gym Athlete to learn about this and more!

Episode 114 of The Garage Gym Athlete Podcast is up!

Visualizing Training Increases Performance

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

 

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

• Subscribe on any device HERE 

IN THIS 56-MINUTE EPISODE WE DISCUSS:

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

Diving Deeper… 

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

Study of the Week 

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

Garage Gym Athlete Workout of the Week 

Be sure to listen to this week’s episode:

• Visualizing Training Increases Performance

Related Resources at End of Three Fitness: 

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

— 

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

To becoming better!

Jerred

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Transcript: 

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

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

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

Joe Courtney 4:44
rather than single knee extensions,

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Unknown Speaker 2:29
All right. Sorry, I

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

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

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

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

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

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

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

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

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

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

Joe Courtney 10:34
Starting habits to

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

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

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

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

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

Ashley Hicks 12:42
Whoa.

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

Ashley Hicks 13:11
On your ankles.

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

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

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

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

Ashley Hicks 16:51
gracious.

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

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

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

Ashley Hicks 20:42
come come down.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Unknown Speaker 31:38
As well, but I got

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

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

Jerred Moon 35:43
some steel toed boots.

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

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

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

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

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

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

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

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

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

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

Unknown Speaker 39:03
fingers

Unknown Speaker 39:06
Well, my music

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

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

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

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

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

Kyle Shrum 40:23
Yeah,

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

Kyle Shrum 40:29
we can get so much

Jerred Moon 40:31
paper Mashie?

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

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

Transcribed by https://otter.ai

Hey, Athletes! Do you add tempo lifting to your training? Check out this week’s episode to hear why you should and how it can benefit your training!  

Episode 113 of The Garage Gym Athlete Podcast is up!

Everything You Need To Know About Tempo Lifting

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

 

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

• Subscribe on any device HERE 

IN THIS 56-MINUTE EPISODE WE DISCUSS:

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

Diving Deeper… 

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

Study of the Week 

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

Garage Gym Athlete Workout of the Week 

Be sure to listen to this week’s episode:

• Everything You Need To Know About Tempo Lifting

Related Resources at End of Three Fitness: 

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

— 

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

To becoming better!

Jerred

---

Transcript:

Jerred Moon  00:02

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

Joe Courtney  00:10

Hello.

Jerred Moon  00:12

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

Ashley Hicks  00:19

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

Jerred Moon  00:24

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

Joe Courtney  04:03

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

Jerred Moon  05:33

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

Joe Courtney  06:19

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

Ashley Hicks  07:33

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

Jerred Moon  07:49

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

Joe Courtney  07:55

Back to do nothing, anyway. Yeah.

Ashley Hicks  07:58

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

Jerred Moon  08:27

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

Ashley Hicks  08:39

they did do a control before and after?

Jerred Moon  08:41

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

Ashley Hicks  08:49

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

Jerred Moon  09:40

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

Joe Courtney  09:56

nothing good.

Jerred Moon  09:57

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

Joe Courtney  12:56

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

Jerred Moon  13:25

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

Joe Courtney  13:30

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

Jerred Moon  13:35

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

13:40

your killing?

Joe Courtney  13:42

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

Jerred Moon  13:51

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

14:43

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

Jerred Moon  14:50

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

Joe Courtney  15:33

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

Jerred Moon  15:36

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

Ashley Hicks  18:32

cares about the bottom of your squat.

Jerred Moon  18:33

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

Joe Courtney  19:21

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

Ashley Hicks  20:33

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

Joe Courtney  20:41

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

Jerred Moon  21:33

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

Joe Courtney  21:39

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

Jerred Moon  21:42

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

Ashley Hicks  22:19

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

Jerred Moon  22:26

burpees and thrusters. Yeah, all the bad things.

Ashley Hicks  22:31

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

Jerred Moon  23:03

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

Ashley Hicks  23:22

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

Jerred Moon  24:39

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

Ashley Hicks  28:24

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

Jerred Moon  28:41

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

Joe Courtney  29:16

Give me a mom’s everyday over tempo.

Ashley Hicks  29:20

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

Jerred Moon  29:23

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

Ashley Hicks  29:31

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

Jerred Moon  29:37

so hard.

Joe Courtney  29:38

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

Jerred Moon  30:07

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

Joe Courtney  30:35

strength has some fun he mom waves

Jerred Moon  30:38

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

Ashley Hicks  30:41

Oh, Lord have mercy.

Jerred Moon  30:43

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

Joe Courtney  30:53

tempo need one of those? registering boards?

Jerred Moon  30:57

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

Ashley Hicks  31:09

Sorry.

Jerred Moon  31:10

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

Ashley Hicks  31:19

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

32:45

he’s smart about that. Yeah,

Jerred Moon  32:48

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

Ashley Hicks  32:56

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

33:18

What would be my balance

Joe Courtney  33:25

in between the salaries?

Ashley Hicks  33:27

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

Joe Courtney  33:33

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

Jerred Moon  33:37

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

Joe Courtney  33:57

I mean well no team builder does not have this

Ashley Hicks  34:00

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

Joe Courtney  34:03

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

Jerred Moon  34:06

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

Ashley Hicks  34:17

that’s where there isn’t team builder but

Joe Courtney  34:19

be sure to watch because we don’t know

Ashley Hicks  34:25

watch the video all the way through.

Joe Courtney  34:26

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

Jerred Moon  34:49

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

Joe Courtney  34:55

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

Jerred Moon  35:06

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

Joe Courtney  35:08

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

Jerred Moon  35:40

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

Joe Courtney  38:51

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

Jerred Moon  39:01

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

Joe Courtney  40:01

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

Jerred Moon  40:18

in the scientific study. Yeah,

Joe Courtney  40:20

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

Ashley Hicks  40:40

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

Joe Courtney  40:50

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

Ashley Hicks  41:01

everything was there.

Joe Courtney  41:02

Yeah, just high five myself. And

Jerred Moon  41:05

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

Joe Courtney  41:22

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

Jerred Moon  42:26

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

Joe Courtney  42:35

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

Jerred Moon  42:51

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

Joe Courtney  43:05

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

Ashley Hicks  43:26

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

Jerred Moon  43:38

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

Ashley Hicks  43:42

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

Joe Courtney  44:31

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

Ashley Hicks  44:36

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

Jerred Moon  44:48

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

Joe Courtney  45:05

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

Ashley Hicks  45:21

no.

Jerred Moon  45:23

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

Ashley Hicks  46:46

Just another day in the moon house. Yeah,

Jerred Moon  46:48

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

Ashley Hicks  47:26

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

Jerred Moon  47:30

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

Ashley Hicks  48:55

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

Jerred Moon  49:02

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

Joe Courtney  49:14

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

Jerred Moon  49:21

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

Ashley Hicks  49:32

Like Geron chlorine in the water?

Jerred Moon  49:34

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

Joe Courtney  49:41

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

Jerred Moon  49:46

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

Joe Courtney  50:00

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

Jerred Moon  50:08

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

Ashley Hicks  50:18

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

Joe Courtney  50:21

man, it depends on how cold it is.

Ashley Hicks  50:23

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

50:28

I thought for sure I haven’t

Jerred Moon  50:30

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

Ashley Hicks  50:33

of course. All right, I always do crazy.

Jerred Moon  50:38

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

Joe Courtney  51:55

I’ll start there.

Jerred Moon  51:56

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

Joe Courtney  53:46

because we got a video.

Jerred Moon  53:48

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