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!
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:
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!!
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
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 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
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
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
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
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
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
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
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.
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
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.
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