Hey, Athletes! Do you pay attention to your hydration throughout the day? Listen to this week’s episode to find out how important it is!
Episode 72 of The Garage Gym Athlete Podcast is up!
How Important is Individualized Hydration?
This week we have our fab four back again to give us a new episode. After they give us updates and announcements they dive into the study. The study covers hydration and how proper hydration can be so important for training and recovery! For this week’s topic, the coaches share with us some of the fitness lies they have been told throughout their time training.
This week’s Meet Yourself Saturday workout is called Backbone. It’s a good one and make sure to key in on some of the tips the coaches give!
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 62-MINUTE EPISODE WE DISCUSS:
- Biggest Fitness Lies You’ve Been Told
- BCT Update
- 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
- Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
- S2 Ep. 18: Doing Scary Sh*t, Training for Mental Toughness, and How to Inspire Others
- S2E1: The need for discipline from police officer and paramedic Tyler Karns
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
How Important is Individualized Hydration?
[00:00:00] Jerred Moon: ladies and gentlemen, welcome to the garage gym athlete podcast. I’m your host, Jared moon. The garage team athlete podcast is a result of my desire to build better humans, unequivocal coaches, and autonomous athletes. I’ve spent the last several years obsessing over program design nutrition in every other way, you can optimize human performance.
This podcast distills the latest scientific research with what I’ve learned and blends it with the not so scientific field of mental toughness. We are here to build you into a dangerously effective athlete. If you enjoy this podcast, you can find out more about our email@example.com. And if you want to pursue more into the field of coaching and programming, head to end of three fitness.com.
All [00:01:00] right, ladies and gentlemen, welcome to the garage. Gym athlete podcast. Jared moon here with Kyle from sub
Kyle Shrum: Kyle.
Jerred Moon: Yeah. Nice little wave, Joe. How’s it going, man? Then we have Ashley Hicks. How are you doing so everyone? Most everyone is listening to this right now, but. If everything works out correctly.
Because we’re doing it live. If everything works out correctly, there is a video version now of this podcast. So you can see all of our smiling faces on YouTube, if you want to do that. So if, if everything works out, check it, check it out on YouTube. We normally publish audio only on YouTube, but we’re going video.
Um, we’re going to try it out, see how it goes. So that’s not my only update, but I normally go last. So I’m going to throw it to Ashley. How’s life.
Ashley Hicks: Life’s a little crazy over here. There’s a lot going on, but the biggest update I just wanted to give is my medical one. And, um, if we’re friends on Facebook or Instagram, you’ve already seen, but, uh, praise the [00:02:00] Lord.
Cancer-free as of right now, not quite out of the clear. Still, uh, still atypical cells. So that just means like the nuclei within my cells look a little different. And so they’re still worried about it. So just every six months I’ll get an ultrasound and if the nodule grows, then they will do further biopsies.
But moral of the story is, um, physicians are great, but they’re still human and they make mistakes. And my first physician, um, Made a made a different call and I’m, I’m just very thankful that I got a second opinion instead of getting my thyroid out and being on medication for the rest of my life. So, um, yeah.
Happy to be here without cancer.
Jerred Moon: Yeah, that’s huge. Congrats. That’s that’s a big news.
Ashley Hicks: Yeah. So just, uh, further tests, uh, with my functional medicine doctor, cause obviously I’m lethargic in the afternoon and the weight gain, um, still need to kind of tweak what’s going on. So maybe my thyroid [00:03:00] needs some help, but uh, on a completely different news, I’m starting to finally.
Walk normal after Friday’s double fiasco. That was, that was not nice, Jared, but you know, it’s, uh,
Jerred Moon: it’s good. Yeah. Not even on HDK anymore. So I feel bad now kind of programming some of that stuff.
Joe Courtney: Mondays are Mondays. Our strength track was also pretty similar.
Jerred Moon: Just ignore me.
Joe Courtney: Totally alert, Jared. Actually, I thought you were going to do a Jared type update where you just listed two, like mundane things and then be like, Oh, okay.
By the way, like when he told us about his shake and then was like, Oh, by the way, my entire family got COVID.
Jerred Moon: Well, okay. And I should update, I had a call with somebody recently. This isn’t my full update either, but my whole family recovered from COVID. I don’t know if I ever gave that part of the know.
Joe Courtney: Nope. We’re still hanging in suspense.
Jerred Moon: Well, [00:04:00] it takes a while for that. Yeah. I mean, my grandpa, all jokes aside was actually hospitalized, but he, he pulled through and everything’s good with him. So we’re jumping all over the place today and having some times here. Yeah. All right, Joe,
Joe Courtney: apparently this is the first time I’ve looked great in a while. Thanks Kyle. Um, got that out of your chest, off your chest, right at the beginning of this before we started recording, but it looks like the kraut movement has started in GGA
Jerred Moon: strong. It
Joe Courtney: is very strong. So yeah, it’s, you know, you’re not somebody until you get a t-shirt made from you.
That’s inspired by you. Uh, updates for me. Apparently I have been brainwashed in the, in the future here and I’ve started to be a morning. I started to work at first thing in the morning now and like early. So like I’m heading off to the gym at like [00:05:00] six 30 in the morning. On accident now, just like it just started happening because I mean, we wake up so early here, so they don’t do daylight savings here.
So it’s still some still rises at five 30 in the morning. And by six o’clock we’re just waking up. I never set an alarm. I’m just waking up normal at six o’clock because it’s brightened. We also go to bed early. But, uh, I started doing that also because we had one car and Liz had to drive us both to the gym and then I would Uber home.
So I had to go in with, because she had to work out before work. So I started doing that now. I’m just, now I’m just kind of doing it early and I’ve even started just a little sample, just little, little pinch of a pre-workout in my water because it is too early to make coffee. But it’s like, you know how they it’s the, the equipment I got that because I ordered a whole bunch of protein from it.
And I was like, just throw this in there. And, uh, the recommended is like one scoop. And then after a while you start to be like, Oh, I’ll do one and a half. I’ll do two this time. I’m doing like a quarter [00:06:00] or a third of a scoop just as like just a little bit of water. And it just forces me to drink a thing of water before I start working out.
So that’s going on for workout wise and. Since the house is fully operational I’m full on in food prep mode. And we are doing the cook once, eat all week book too. And when we kind of put our own spin on stuff, just for stuff, cause, uh, so that we live all of our lunches back to the week and then it’s just there and it’s easier.
So, yeah. Um, got a lot more time on my hands now because I’m working out earlier and food prep done earlier and I’m just like hanging out.
Jerred Moon: You’re like a normal person. There you go.
Joe Courtney: Uh, well more responsible, I guess.
Kyle Shrum: All right, Kyle. So I turned 30 on Sunday and now my daughter is turning two today. And so lots of Marty’s happening around here, but like, My daughter turned into, made me feel, actually [00:07:00] feel old, turning 30. Didn’t make me feel old, but my mother turned into is starting to, to, yeah, well just Thomas disappearing man, and our son just turned four a month ago.
And so I’m like,
Jerred Moon: man, picking your kid turns like 15, that’s going to be a slap in the
Kyle Shrum: face. Well, I feel like, I feel like 15 pain is going to be like next week. Like I feel like that’s how fast it’s going to go anyway. Um, So, um, that’s a big deal at the house. And, um, also BCT update did my running intervals on Saturday and I’ve got a ways to go to my mom’s.
Jerred Moon: I thought it was gonna be a super positive.
Kyle Shrum: I got a ways to go.
Jerred Moon: I mean, goal mile time for you.
Kyle Shrum: Wow. Is sub six substance. So 39. All right. Yeah. So the average. The average, uh, pace for my intervals on Saturday. I think it was a minute 38 [00:08:00] was close. Yeah. So anyway,
Joe Courtney: yeah, you gotta think about this differently too, when they’re your first retest, you didn’t even finish the mile.
So your secondary test is so much better.
Kyle Shrum: That’s true. That’s true. Straight.
Jerred Moon: Well, it wasn’t even a test. It was just intervals. So,
Kyle Shrum: yeah. So when it happens, when it happens, we’ll see, we’ll see where I actually stand on the, on the full mile. Retest is I do not believe I could keep that pace for an entire four laps consecutively without the rest in the middle.
But anyway, BCT is still going really well, but I’ve got a ways to go.
Jerred Moon: That’s great, man. That was basically all my updates to BCT stuff. Um, I actually wanted to report the averages cause I just got most everyone reported. There are only a few who didn’t. I wanted to get everyone’s, um, results from BCT back squat and mild time [00:09:00] after just the first four week wave. So we’re not talking about a full 12 week cycle here.
We’re actually getting closer to being done with the second, you know, A four week wave being eight weeks into BCT, but I was late to collect the data. Anyway, the average squat increase, no one stayed the same who reported and no one moved backwards, which is great. Cause sometimes whatever that can happen.
Um, but it was an average, uh, squat increase of 23 and a half pounds in four weeks for the back squat and the average decrease mile time. Was 17.3 seconds and that’s across most of the athletes. There’s almost 20 there’s 18. So we had. We gained one in last one over the course since the start. Uh, so we’re just at 18.
I don’t have to call anybody out. As far as I know, they’re all worried about it in the chat. And I think I’m going to call them out and be like this person quit. Um, and there’s a, there’s a running joke that if you like, [00:10:00] don’t try hard or whatever, you’re going to just wake up and be on the strength track.
So that’s my threat to all the athletes in the chat.
Joe Courtney: I don’t know if I should be offended by that.
Jerred Moon: It’s not, no, it’s just you’re you can’t be where you want to be. I just chose the tracks at random. Cause I feel like is probably the most similar to what we’re doing. It was not, uh, it was not a shot at the strength traffic by
Joe Courtney: any means.
Jerred Moon: So those were the averages, um, cool stuff on, as far as my journey, I just PR last night, um, that expect to didn’t, I wasn’t really trying to, I mean, you know, you’re going to, once you put the weight on the bar, but we were doing, we were doing singles and my first two sets like. Like the three hundreds felt heavy.
I think I opened with like three 85 and I was like, that felt heavy first single. And I was like, there’s no way this is going into the fours today, but then I just felt a little bit better each set. It was six singles and I hit, [00:11:00] I think it was four 35. On the fourth or fifth set, which was matched mine, matched my max, um, from this cycle.
Um, and I was like, okay, well, I’ll go for one more. And I was going to go from four 55, cause that’s my, that’s my lifetime PR. And I was like, well for matching your lifetime PR is like dumb. So you really have to go for four 60 and we’re not feeling for 60 today. So I went for 45 and went 10 pounds up from that.
So. That’s awesome. Making a huge amount of progress. And it’s interesting. So we also had a five by five last week. So five sets, five reps, and there were different percentages. And I was looking through my team builder app and. There’s this random report. Like you guys have seen it, it shows the graph of like all your maxes over time, but it also does calculated maxes.
And I’m fine with that. Cause I think it’s interesting. Some people don’t like it, uh, but it does calculate maxes and there’s this random spike from [00:12:00] 2018 where my calculated max was, um, 300 or 400. And. 88 pounds or something like that. And I was like, I’ve never squat that, like, why is that in here? So I had to go back to that day in 2018 and I did like 365 pounds for 10 reps.
There was like a max max rep squat thing in there, uh, on the hard to kill track. And I did three 65 for 10 reps. And I was like, I was about to do three 70 for five, and I’m not really competitive that competitive with other people, but I’m super competitive with myself. And I was like, Jared from two years ago was repping three 65 at 10 reps.
You’re about to do three 70 for five. How does that make you feel? This is all the internal talk. So I did three 70 for 10, just to one up myself which pushed my predicted max to 493 pounds. I don’t think that these calculators are correct because I don’t feel like I can pull 193 pounds, but [00:13:00] anyway, that was a big win.
So it was a pretty good week on BCT before we roll into the de-load here. And I wasn’t trying to like kind of hide and I had a very similar update. Mine was just more, more positive. Um,
Kyle Shrum: mine was about running though. So, but
Jerred Moon: I’m about to update you on my running too. So I did, uh, I don’t know if you guys remember.
I gave the first report on BCT. I did six, 400 meters and I was like, I could only hold one interval at a five minute pace, five minute mile pace out of the sixth. One hundreds I did. That was my update, like six, seven, eight weeks ago on the, on the podcast. And I was like, I have so much work to do. But this, we had ate for hundreds this past weekend, and I did all of them between one 10 and one 14, I think, or one 13 or something like that, which are all under five minute mile pace.
It doesn’t mean I can run it yet. It just means I’m moving in the right direction, especially compared to where it was at holding around [00:14:00] 70 seconds per 404. For eight, eight is quite a bit, you know what I mean? Like holding it for two or three is one thing, but holding for eight, I felt really good about that.
So, um, I’m pretty happy where things are with BCT. I feel pretty good and I really want to do it so hard
Joe Courtney: as of right now. Which one do you feel like you could hit first predicting wise? Which one do you think you can at first?
Jerred Moon: Yeah. Hmm. Probably the mile.
Joe Courtney: So that would probably guess for you, but that’s still, once you get to like five below five 20, it’s probably just gonna be like one second better and then one second better.
Jerred Moon: That’s what I, that, and that’s what I don’t know when we get to the edges of these things. Like if, if I was just chasing a five minute mile or just a 500 pound back squat, Yeah, I feel like I could abandon all sense of smart training and just get it done in like 16 weeks. You know what I mean? And just be like, I’ll run myself into the ground and then [00:15:00] do it.
But this is the fact that the balance both so, so much I’m approaching it very differently and I don’t want to get injured, but yeah, I’ve known, I’ve just never had that weight on the bar. Like I’ve never had that weight on the bar I’ve been close and you know, five 12 is my lifetime PR for a mile. I just feel like that’s.
And that was with no training. That was never like training to run a vast mile. That’s what I’m doing right now, training to run a fast mile. So I feel like that’s way more doable. 500 pounds. I don’t know.
Kyle Shrum: So I’ll say something about that. Something I’ve been doing recently, like, I, I of take a goal and then I put it at micro goals so that my next micro goal is 300.
And so once a week after a squat session, I’ve already got some weight on the bar. I’ll just. Put 300 on the bar and then I’ll get it on my back and just stand there with it for a few seconds. And I don’t, I don’t even attempt a rep, like that’s just not going to happen, but like, I’ll just pull it off the rack and I’ll just stand there for a few seconds and like, just to kind of feel that weight.
And, um, and that’s helping [00:16:00] me like mentally, it’s like kind of demystifying that weight for me. And so I’m just kinda like, nah, that’s. It doesn’t feel that heavy. Now, once I started squatting with it, that would be a lot different, but like it just having it on my back kind of, it’s kind of demystifying it a little bit, helping me out with that.
Jerred Moon: I’ll go put 500 pounds on my back right now.
Kyle Shrum: Go do it. We’ll finish the podcast.
Jerred Moon: Yeah, I think that’s a, that’s a great point. I do. Um, I shared it in the first YouTube video. I had like kind of those micro ghosts to like the little, the different levels I’m trying to get to. Um, but I’m in level two on the back squat, but I didn’t make there.
I have to run a five 28 to be level two. With the mile and I’m at five 32. So we’ll see, I’m not running another mile test for awhile. Couple more weeks, maybe. All right. Now let me do what I was trying to do earlier. It was only ruined if you’re watching the YouTube. So I’m going to try this, uh, wait.
[00:17:00] They’re all at work for a second. Yeah. So I’m going to, I’m trying to pull up the study on this screen and apparently I’m just going to get into the study because it doesn’t want to work. All right. Apparently I don’t know what I’m doing. So anyway, we’re doing individualized hydration plans, improve performance outcomes for collegiate athletes, engaging in E in season training.
Uh, so the, the big picture. I kind of, I put in some, a little bit more background information on this one, just for everybody to, um, there, there are a lot more things I want to point out on this study that have a lot more to do with the hydration in general, as opposed to just the results from the study, even though the results are very interesting.
So athletes who lose as little as one to 2% of their body weight or their body mass through sweat loss, exhibit an increase in heart rate, core temperature, muscle glycogen use as well as a decrease in cardiac output. Cognitive awareness, anaerobic power and time to [00:18:00] exhaustion. And there are a couple different studies proving that what’s really interesting is I didn’t know that you, um, increase your muscle glycogen use when you’re dehydrated.
That’s very, very interesting. And we talk about. You know, zone to burning fat, not wanting to always be a sugar burner. So just keeping these, these big picture things in mind as we go through this study about hydration, additionally, inadequate replacement of sodium, the predominant electrolyte loss or sweat is thought to exacerbate the decline of these factors.
So everything I just stated, if you’re missing, you can drink water, but if you don’t have electrolytes specifically sodium. They’re going to be more problems. Uh, so the big purpose of this randomized crossover study was to determine whether a hydration plan based off of an athlete’s sweat rate and sodium loss improves anaerobic and neurocognitive performance during a moderate to hard training session, as well as heart rate recovery from the session, there are 15 athletes, nine female, six male.
So predominantly female [00:19:00] study, which is cool. Um, three different sports. They were all around 20 years old. Plus or minus 0.8, five years, uh, they’re collegiate athletes who are injury-free and could exercise greater than, or equal to 75% of their maximum heart rate for a minimum of 45 minutes. They were the ones who were recruited and they said it was a crossover study.
So everybody tried both protocols after a seven-day washout period. Um, They tested attention and awareness as well as body anaerobic power through standing long jump. And they were assessed immediately AF before and after a moderate to hard training session of greater than 45 minutes. Uh, and then the heart rate recovery was also measured.
And just to note the two different groups, there was normal ad libitum hydrated hydration habits. And then there was the prescription hydration plan. And so it’s NHP and PHP. And I thought that those two groups were very, the PHP was fricking. I wish someone would do that [00:20:00] for me. Right? So they, they, they basically took your sweat and like found out if you, you know, were a light sweater, moderate sweater, heavy sweater.
So how many liters per hour you lost on average. And then they actually analyze the sweat for electrolytes and sodium loss to see how much you lost. You lost. And then they basically customize a reverse engineered your plan. A, this is kind of like what we’re trying to do with the fuels course, just what we were doing with macro nutrients.
Like we test athletes, and then we tell you, Hey, here’s, you know, possible macronutrient breakdowns, um, when you perform specifically, but they’re doing that with a lot of different contraptions, uh, for just hydration and, and, uh, sodium loss. And then the other. The other group they did take into account, but it was just more standard recommendations of sodium and water based off of, you know, just agreed upon knowledge for hydration.
So that is it in overall the big [00:21:00] results, um, compared to their NHP, any, uh, participants followed a. Participants following a PHP jumped 4.53 plus or minus 3.8 inches farther track moving objects 0.36 plus or minus 0.6 milliseconds faster and exhibited a faster heart rate recovery, following a moderate to hard training session of anywhere from 45 to 120 minutes in duration.
So having a very tailored new, um, uh, hydration plan is really important. And I would say the bigger takeaway is just hydration is important. And I have a lot more diving into like maybe how we can dial these things in for each individual athlete. But, uh, what’d you guys think of the study,
Joe Courtney: the metrics that they chose, sorry, uh, that, uh, you just mentioned where it’s really interesting.
Cause we even seen how different each of those are the fact that they did performance one and then a cognitive one. And then the heart rate one is pretty crazy to me. [00:22:00] Um, when was the last time we did a water challenge and we’ve done that before.
Jerred Moon: Yeah, it’s been awhile. Like the, we used to do the protein and water challenge.
Yeah, no, we should kick it off again. I’m pretty sure it was 2018.
Joe Courtney: All right. Wow.
Jerred Moon: You need to get back on that.
Joe Courtney: So it was, it was interesting to see that they gave the athletes their choice of whatever beverage they wanted, whether it was water or Gatorade, other sports drink. But then they added more salt to Gatorade, basically, meaning that’s Gatorade.
Doesn’t really, I mean, we already said that kind of been against our, those big time sports drinks anyway, but for anybody that’s using Gatorade to, uh, Hey, there you go. Refuel your, uh, the electrolytes. They. At its head to add salt to, in order to meet the parameters, to actually rehydrate people. Anyway. So that was kind of interesting.
Um, yeah, it was, Oh, but one of the sports they use where lacrosse players just want me to say that. So I, that to get that one out there, [00:23:00] um, and. I thought the study could have used a third group cause this, they had one that was the really intense measuring everything. One that just you do you, I felt like they should have had like a middle ground to see, okay.
Give them some sort of a loose hydration plan, but not customized because. You know, we’re not going to get this customized plan like they do, but maybe just a, um, loose guidance of, Hey, you should have about eight ounces every 15 minutes. Like they should just have to have them do six to eight ounces every 15 minutes during the thing.
And then the customized people do that. And then, then other people just do nothing. Um, that would have been interesting just to see if there was any correlation between how customize. Could be better or if just adding that a little bit more would help, but either way it was really cool to see, uh, that breakdown.
Ashley Hicks: So I was just gonna say, um, the thing that stuck out to me the most was they talked [00:24:00] about how the collegiate athletes had. Only 9% of them had any sort of clue of like what they should be, not just hydration, like micro and macro nutrients. They talked about that. So it just blew my mind that, you know, you’re a collegiate athlete and you don’t even know how to eat correctly, let alone hydrate correctly.
Um, but I mean, if I look back at what I ate when I was in college, I mean, it makes a little bit of sense, but I. One would think that maybe like the programs that they were in would give a little guidance as to, Hey, let’s, let’s follow these, um, food guidelines or whatnot. Um, and then we talked about Gatorade and the amount of Gatorade they had was 32 ounces of Gatorade.
Like. Talk about, you know, yeah. It doesn’t have salt, but my gosh, how much sugar are these people consuming just to have this Gatorade drink? So, um, for athletes, I think the takeaways here hydration is important. Right. And not just post-workout [00:25:00] what a lot of them found when they looked at their questionnaires was that they actually were.
Semi dehydrated before they even worked out. So you need to worry about your hydration throughout the day, but off, you know, obviously. Pre-workout you know, that is still as important, I would say as post-workout. Um, and then just a few things that we use, um, to give people if you want to supplement electrolytes, which I think a lot of you should, um, noon is a great tablet that we use and you just stick it in some water.
Um, Jared got him
Joe Courtney: look at how much, uh, they had the, the sodium or whatever.
Jerred Moon: This one has 300 milligrams of sodium.
Ashley Hicks: And then another one we use, uh, that my functional medicine doctor recommended is called the electrolyte Supreme. And it’s only sweetened with some Stevia and some Monkfruit. Uh Monkfruit so it’s more natural.
And then it’s got some beet root [00:26:00] in it too. So we also talked about the power of beets. So, um, Anyways, those are some recommendations from me.
Kyle Shrum: Um, I think the every 15 minute rule was. Pretty interesting from them. And this was like during the training session was, and they actually gave them a Mart water bottle and they, they got them specific water bottles and marked on there.
Okay. Every 15 minutes, this is how much you should have drank. Um, and so I think that’s a good takeaway for, for people as well during your training sessions. You know, if you can get it, I know you can buy water bottles that are already marked that way. My wife has one. Um, that’s kinda marked off, like by this time you should have drank this much and by this time, um, but they actually, I think just took like markers and just said, all right, during this 15 minutes, this is where you should be.
This is where you should be. And so I think that would be a good way to kind of train yourself, to drink the proper amount of water, uh, during your training sessions. And [00:27:00] you know, maybe after Tom, you, you wouldn’t even have to have one that’s marked, you’re just drinking it. Like you should in any way. Um, but I thought that was helpful.
Um, and, and going back to what Ashley was talking about with, um, kind of hydration and nutrition, being, not being common knowledge, like we feel that it should be, of course in the general population, we feel that way, you know, but. I think at, at different levels of collegiate sports, like you have maybe some more literacy when it comes to that.
I think you especially would have, um, specific programs that. Are like doing meals and doing hydration and stuff for their athletes and stuff like, you know, a bigger schools that can afford that kind of program and afford that kind of stuff. Um, but I still don’t know how much they’re actually teaching their athletes about that.
You know, maybe it’s just, Hey, we do this for you. Just do what we tell you to do and you stick with it. Um, so I don’t know if they’re actually still teaching their athletes the importance of that, but. Um, but it [00:28:00] is incredibly important. And when you look at the results of the study, um, proper hydration, it literally improves their performance.
Like this. Wasn’t just something that was just kind of a rate of perceived effort, or, you know, some of them improve some of them different. Didn’t like proper hydration actually improved their performance for everybody. And so you’re leaving raps on the table. You’re leaving performance on the table by not focusing on it and not doing, not doing it the right way.
So it’s absolutely something that she should be focused on.
Jerred Moon: Yeah, both mental and physical performance, as well as, uh, recovery, you know, and. It was interesting. I, uh, pulled about three or four statements from the study and they linked it to a lot of other studies, which makes some of these statements even more, uh, impactful.
Uh, but they’re a little bit taken out of contact context, but one of them was based on these numbers. Many commercially available sports drinks do not supply enough sodium to replace the amount lost through sweat for many athletes. And so that’s, they were looking at Gatorade specifically, which I’ve [00:29:00] mentioned this before.
I mean, Gatorade is not a great, um, It’s not good for a lot of reasons. Just let’s get even get away from the sugar. The amount of electrolytes, um, has just, is, is kind of dumb. Like there’s just not enough in there. And so it’s really just an, it’s like a juice. It’s like a, an adult juice, you know, like kids drink juice.
It’s kind of like that. It’s just a good drink. That’s why you want it. It’s really not helping you do anything else. Um, I mean, there are a time and place where it could be beneficial, but you might be able to do things in a different way and see better results. Another one I pulled from the study. He said, when athletes rely on the sense of thirst alone, they do not voluntarily drink enough fluid to prevent the occurrence of dehydration during exercise.
And this is where, um, you know, autoregulation, I always talk about how I don’t believe in autoregulation for nutrition or for hydration because people just aren’t good at it. They’re just not good at autoregulation in general. Uh, and so. You don’t know when you need to [00:30:00] drink and you probably aren’t drinking enough sodium.
Um, and then I, I was trying to get numbers. I was, I was trying to pull it from studies. I looked at a bunch of other studies, like how much sodium are we talking about? So they were adding to get up to a thousand milligrams. They would add 520 grams of. Sodium chloride to Gatorade, G2, so lower sugar, um, which already has 4,480 milligrams to get people up to almost a gram.
Um, and it’s really, really hard to find a concrete amount. Like I couldn’t find how much you should have, uh, but some of the general recommendations were. You know, around this 400 to 700 milligrams of sodium for about an hour’s worth of exercise, but there are just so many factors. I think that’s why it’s hard for even science to give you a, a robust, or like a concrete recommendation, because you could be different.
Like I know for a fact, [00:31:00] I’m, I would put myself in the category of men who sweat, like. In the middle, maybe to lower, like, I think I’m a V I don’t sweat a ton, but I know some guys I’ve had training partners in the past, who we start, um, Warming up for the workout and they’ve already sweat more than I will sweat, probably the entire training session that we’re together.
I think Kyle was raising his hand. Yes.
Ashley Hicks: I’m pretty sure I out sweated you when
Jerred Moon: we worked out together. Yeah. Cause like I can finish if it’s a moderate temperature outside and like I can finish a workout and not sweat. Like I’ve had people comment on that before, like. Did you actually work out? Yeah, I did it.
So it normally is a heat thing that makes me sweat a lot. And I don’t know why that is. I think it’s what they’re getting at. Is it just kind of a genetic thing? You know, it has nothing to do with fitness or anything else. It’s just a. Genetic. So I don’t think I probably have to consume as much as other people, but the biggest takeaway I wanted for people was the sodium.
You probably need a lot more salt than you realize, but it’s also [00:32:00] kind of this like touchy topic because you know, a lot of the mainstream information out there is the correlation between blood pressure and sodium and. That’s been disputed and everything, but I’m not a doctor, so I’m not getting into any how much sodium you should be taking.
But if you are an athlete exercising regularly, that you probably need more sodium around that session, then you would think, you know, more than, um, cause if you’re just drinking water, it’s not going to get it. And I also made me realize I don’t drink water at all. I don’t know about you guys, like from, I don’t bring water into my training session and I don’t drink any water during my training session.
So I drink water before and I drink water after. But I don’t touch water during, do you guys drink water during a session?
Kyle Shrum: I do a little bit. I take a suite again every now and then, but it’s not, I’m not like chugging water. I’m not. And especially if I’m running, actually, if I’m running, I don’t drink water at all.
Um, yeah, it’s hard. I just, I just don’t want it slashing around in there, but yeah. Um, but you know, if I’m just lifting or something, I might take [00:33:00] a swig, every few sets or something.
Joe Courtney: That’s one thing I actually wanted to hit on too, is that like I, and I put on notice that I never, I used to drink some water and I bring it out to the gym, but I realized that, yeah, it’s sloshing around and it lets out my stomach and it just wasn’t needed.
And, um, our training sessions are within an hour and I don’t think I can sweat enough within that hour to really, really need it. And, uh, looking at this study, they were, I mean, their collegiate actually is doing their practice for 90 minute sessions, which are gonna be tents
Jerred Moon: and pads and helmets or whatever, to, you know
Joe Courtney: yeah.
And like taco field. I S I think I would sweat way more running around the field. Then I would just do a regular, uh, gym workout. Um, so that was, that’s a little caveat for, for this and. So w th we’re not saying that you need to hydrate every 15 minutes, because that’s not exactly what we’re doing, but we’re also on top of our hydration throughout the day.
That’s something that definitely make sure to do throughout the day, so that when I do get to my workout, I don’t [00:34:00] need to worry about the water I’m already hydrated. And, um, another thing with. That we read. I think we did it in a study a while back and a book that I read that endurance athletes don’t drink water as much during their events, because it messes with their, uh, body temperature, which also affects their conditioning so that when they drink water during the run times were actually slower because it was affecting their internal body temperature.
Cause like, as you’re running for a long time, you’re in Dubai temperature races, but it finds like a new norm when a tire. And then, but drinking water will lower it and that causes to burn energy and stuff. But yeah, obviously if you’re doing a Durance events, you need to have some cause when we were doing our Spartan races and stuff like that, we would drink our water, but also take salt tabs once an hour or something once every two hours, hour and a half, something like that.
Jerred Moon: Yeah,
Kyle Shrum: you can also just pop those noon tabs and just you on those two,
Jerred Moon: which I’ve had people.
Kyle Shrum: No, not me, but okay.
[00:35:00] Joe Courtney: I forget. Stop it.
Kyle Shrum: Don’t forget. Salt biscuits.
Jerred Moon: Yeah. I don’t plan on putting a noon tab in my mouth and no
Kyle Shrum: Krampus was the one who did that because he didn’t know. I wouldn’t put it past him. He tells that story like I did, I didn’t put it in water.
I just popped it in and chewed on it. I was like, there you go. No, thanks.
Jerred Moon: Yeah. So, so drink your water and get enough salt and how much salt do you need and how much water you need is kind of, you know, that I think if you weigh yourself before and after, that’s a good way to do it. Um, If, you know, cause you probably have to do it naked and honesty, but weigh yourself before the workout.
And after if you’re really interested in dialing it in, I looked at Garmin has a really interesting thing. It has estimated, um, fluid loss when it reports in your workout after you’re done. Uh, and I’ve actually been looking at that. Every time I go for a run because I’m always curious as to what it thinks that I need.
And on longer runs, it’s like you, you need 23 ounces of water. [00:36:00] You’ve lost probably 23 ounces of water during that run. And I’m like, I could probably agree with that. So I, I don’t know. I mean, a lot of what garment does seem to be backed by science and they work with other organizations too. To look at this thing, but that a lot of people I know listening to this, um, have a garment.
So maybe it’s something you haven’t seen before, but when you look at the results that it has an estimated water loss that you can check out and then get that sodium as well. So stay hydrated.
Joe Courtney: There you
Jerred Moon: go. All right. Topic time. All
Joe Courtney: right. Another, another topic, uh,
Jerred Moon: topic,
Kyle Shrum: topic,
Joe Courtney: topic I wasn’t asked about until like an hour before we got onto this thing.
Um, so I wanted to, we want to talk about this week are fitness lies or miss that you’ve been told over the years that have, are just completely wrong. Somebody was just BS saying somebody didn’t know what they’re talking about or just. You know, media being the media, uh, so fitness lies. [00:37:00] And I think we’re just gonna do a round Robin.
I’m just going to start with a fun one that is complete BS that I don’t even, I wanted to believe. And I still tell myself that, and there was this guy on this last, my last deployment back in 2012. And after he was like a big guy, he, uh, he worked, he was really strong. But African workout and have his protein shake, he would eat gummy bears.
I was like, why are you eating gummy bears? And we’re just saying the sugar and it helps your body process, the protein better. So it’ll absorb better. I was like, awesome. I love gummy bears, someone starting. So
Jerred Moon: I need to hear the bro science just to tell me you’re Jack, you’re eating gummy bears. Exactly.
Joe Courtney: That’s how Instagram works and this is pretty Instagram,
Jerred Moon: so yeah, that’s basically Instagram.
Joe Courtney: Yeah. Um, all right, who wants to go next?
Kyle Shrum: I think you should pick Jeff.
Joe Courtney: I don’t know. Okay. Let’s go Ashley.
Kyle Shrum: Yep.
Ashley Hicks: So mine is females [00:38:00] shouldn’t lift weights. I was told that, um, and I don’t even think it was like a trainer or anything.
It was just a lady that was in the gym with me at one time. And, um, I was just saying that, you know, I have no idea how to lift. This was pre CrossFit. So pre me actually getting into lifting and she was like, yeah, female shouldn’t lift weights. It’s just, it’s just bad for them. So that’s one which always ties into.
Lifting weights make you bulky, so, and make you more manly. That’s uh, that’s another one that a lot of people, or I even heard females, like within the CrossFit community that I was in that said, Oh, well I will only dead lift this much weight, or I will only back squat. This must wait, because if I go up, I don’t want to look like a man.
And I know that I’m going to start looking like a man. If I get, you know, if I do more weight,
Jerred Moon: that was crazy. As I read recently, it was either 50 years ago or in the 1950s, I can’t remember which one it was. Um, Women were not allowed in the weight room without permission from [00:39:00] like men or the staff of gyms.
It may have been 50 years ago. Cause I don’t think there really gyms in 1950s. So pushing it to 1970s is possible where there’s maybe a little bit more extreme sexism going on and stuff. But I thought that that was a ridiculous fact. And so the fact that, that a stigma like that is still around, um, it’s crazy.
Cause that, that may have been the thought back then, you know, like. Maybe it wasn’t out of like a, you know, a man thinking a woman is inferior. Maybe they actually thought it was, you know, going to protect them somehow. But then that got all the way to 2015. And I don’t know when you heard that or 2010 or whatever, and people were like, yeah, you shouldn’t lift weights and you’re all right.
I don’t know why, but it sounds, sounds cool or whatever. Yeah. It’s, it’s crazy how these ideas evolve over time.
Kyle Shrum: Oh, my turn. All right. Um, I was gonna say, um, if you want to lose weight, you need [00:40:00] to run a lot because running makes you lose weight.
Jerred Moon: It’s not untrue.
Kyle Shrum: Well, What I heard was like, that’s the one thing you need to do, right? Because you need to run a lot more. So like, that’s the, that’s the one thing that’s gonna make you lose weight, not the
Jerred Moon: nutritional side of it, horrible
Kyle Shrum: diet that you have, or really poor sleep, sleep habits or things like that.
Jerred Moon: I don’t have a bunch. So maybe I’ll I’ll, I’ll just chime in and what you guys have. I actually wrote down one. Um, I, this one is actually challenging for me because here’s my real, uh, maybe I’m too. Um, I give everyone the benefit of the doubt. But even when I hear bro science sometimes, and that’s what I call like when you’re learning from other gym goers, like back in the day, you know, it’s just like you.
Yeah. You’re you’re with a training partner or there’s the dude who’s always in the gym or who’s Jack eating gummy bears or whatever. That’s how [00:41:00] bro science, you know, gets, and he may have heard something. That was correct when whoever said it, you know, maybe it was someone was like, they were smarter and they had a reason for eating gummy bears and he just misinterpreted that and thought it had to do with some sort of like a protein reason.
But anyway, I think that there’s always like a little bit of merit to these lies, but they’re normally out of context, like grossly out of context. And I feel like that’s what happens in nutrition a lot of times. And that’s why people get so polarized is because they’ll hear something. And they’ll take it out of context to a truth, which isn’t what you should do.
It’s always like, well, I don’t know if that’s true, let’s put it in the context of what the hell we’re talking about. Um, but the one that I, I think is very prevalent, I’ve got an arguments about in recent history, um, is just intensity. That intensity is what you need for results. And I think. I mean, I don’t, I don’t need to like beat that topic down, but, uh, we know that that’s not true.
That’s not how you build fitness. It’s not, you don’t need to be [00:42:00] super, super high intensity all the time or anything. Um, but if you go to like the, a bootcamp class in your local area or something like that, it’s going to be a bunch of overweight. Uh, middle-aged men and women with a trainer who’s like forcing them all to like, try as hard as they can be.
Super-intense uh, And trying to get them results and it will work short-term but you end up like screwing their metabolic system up thing, making them hate fitness is probably the bigger issue. Um, and so there’s this whole idea that in intensity is what is, what will get you results? Um, like I said, in context, there is truth to intensity being the reason people can run faster, lift more weights or whatever, but it doesn’t mean intensity equals results.
It’s yeah, it all has to be put in context, but I think that the intensity piece has been grossly overstated in most fitness industry and almost all realms of fitness. [00:43:00] So you don’t have to be intense. The
Joe Courtney: next one, we actually debunked, I guess, sorry, I got a weeks ago and that is, they shouldn’t lift weights or do much after you’re 40.
And this was our one that was an age is nothing but a number. The study that we went over and the drop-off isn’t until like 65 or. And that’s one thing. So even if you’re think you’re 40, you’re not just, that’s not over the Hill. You can still work out. You can still lift weights. You might just have to focus on recovery some more, but you got along a lot longer to go than, than 40.
So, so don’t hang it up.
Ashley Hicks: I’ll piggyback on Jared’s hit. Um, CrossFit makes you stronger. That’s what I was told. And you know, it wasn’t a lie at the time because I I’d never lifted weights. And so there was only up to go from
Jerred Moon: weak people strong. Yeah.
Ashley Hicks: Yeah. So, uh, Yeah, I definitely hit numbers, um, and [00:44:00] continued to do that for a couple of years, but then I plateaued, which is hello, why I’m here.
Um, so yeah, CrossFit makes you stronger is a lie.
Kyle Shrum: I’m going to go with the, uh, the all or nothing mentality. Uh, that’s something that I, that I was exposed to in kind of subscribed to for a long time of basically when you start a new program or you start a new diet or something like that, if you fall off it, you make a mistake or something, you had two options, and that is to either start over or to just stop completely.
Um, because once you make a mistake, then you messed it up. And so you either have to start over and not make the mistake next time, or you just, there’s no point in starting over, cause you already messed it up. So you just stop. Um, and that’s a, that’s a total mind game. It’s a mentality, uh, that you have to train yourself to get out of.
And, um, So that’s the one that I’m going to go with the all or nothing mentality. [00:45:00] That’s not something that you should be subscribing to making mistakes is a human thing. And it doesn’t mean that you stop it doesn’t mean it’s you start over. It just means that you get going from there.
Jerred Moon: I love that. One of the example I always use for people to put it in context is where else do you do that in your life?
Right. If you get in a fight with your spouse or you’re like, okay, time for the divorce. So we got in a fight, sorry, I tried to maintain a perfect relationship it’s over. Um, and then same with your job. You’re like late to work and you’re like, well, sorry guys. I got to quit. Like I was late once it’s a, this has gotta be over.
Like, we don’t do that anywhere else in our lives. Except for. Really like the health and fitness stuff, you know, we think we have to be perfect there. And I don’t, I don’t even know where that came from, but we don’t do it anywhere else in our lives.
Kyle Shrum: Right.
Joe Courtney: Like you don’t have to start a new diet or a new workout program on Monday, even though it’s winning on Wednesday,
Jerred Moon: right?
Kyle Shrum: Yeah. Yeah. You mess up on Wednesday and it’s like, well, I’m just gonna be done until, and I’ll start again on Monday and then you don’t start again on Monday. Cause you’ve waited [00:46:00] five days. Certainly. I’ll
Jerred Moon: just start again. It’s like, yeah, it’s Tuesday. You’re like, damn, I got to wait.
Joe Courtney: Um, so this next one, actually, I saw it.
I’ve seen it go both ways and that is about fasting, working out fasted.
Jerred Moon: And the one where I didn’t know, I was like, which way is he going to go in this
Kyle Shrum: both ways.
Joe Courtney: Gotcha. And that is, uh, some people have told me, you have to have something to eat before you work out because that’s your energy, that’s the energy you’re going to use.
And. That’s it, if not, you’re just not gonna have the energy to workout. And then the other ones are in order to lose weight, you have to work out fasted and both of them are pretty much BS. Basically, I always wake up fast and that’s it. But yeah, there’s not much else if you’re doing a super long event.
Like I, again, Morgan out more than, uh, something strenuous for more than an hour, not just being in the gym for two hours, you might need to eat something before, but yeah, [00:47:00] no.
Jerred Moon: Yeah. And so your body stores a ton of carbohydrates in the form of glycogen inside of your muscles that your body can utilize for.
45 to 60 minutes. No problem. With our given intensity beyond that. Um, and during studies show that athletes, when they completely run out of glycogen train, train, endurance athletes can operate up to 66% of their VO, two max off of fat alone. And so this is still without refueling. So you don’t need food, um, to do, to keep performance increase.
But I think losing fat, there might be some. Some argument there, like if you were to do zone two fasted, that might be a really good thing to do. Um, and, uh, I forgot, I can’t remember the name of the guy we had on the podcast, but if you can empty out your glycogen stores or keep them relatively low and you’re fasted, then your body will probably.
Want to revert to fat, given your intensity level, um, and training. So I think that there is a little bit, like I said, in [00:48:00] the right context, it’s true, but how many different things you have to have dialed in as an athlete to, to benefit from what the hell I’m talking about? Like, I know when my glycogen stores are low, because I’ll, I’ll go really intense and I will hit a wall in 15 minutes.
I’m like, Oh yeah, I’ve been eating enough carbohydrates, but. How are you going to know that if, unless you’re like really on top of like testing these things and all this other stuff. So, yeah, I think there’s some merit to this facet, not fast to training, but it has to be in the right context to be true.
Ashley Hicks: Um, the next one I’ll do, I’ll just do kind of two together, cause it kind of go hand in hand. Um, You need to work out more in order to lose the weight. So I had lots of people who would do a workout, like let’s say, do a CrossFit workout and say, well, I had X, Y, and Z for dinner last night and it was terrible for me.
So I need to add an hour run to it. So that way I can, you know, burn, which leads me to my next one is I work out in order to [00:49:00] eat whatever the heck I want. So,
Jerred Moon: yeah. Yep.
Ashley Hicks: So I feel like those two kind of go hand in hand, I feel I’ve seen a ton, even in college. Um, the dorm room that I lived in, there was a ton of like dance, rats or cheerleaders that were in there.
And they would, I mean, depending on what they ate or if it was a drinking night, they would take this. Like powder that was supposed to help them lose weight. And they would be in the gym for three hours. Like, just because they were like, I got to get the elliptical, then I got to hit the treadmill. And then I got to do, you know, bike because I’ve got to burn all the stuff that I, that was bad for me the night before.
Joe Courtney: yeah, you have to confuse your body to change it up from the Ellipta to the treadmill.
Ashley Hicks: Anyways, these are
Jerred Moon: fun, fun girl ones. First one you stated that was kind of too. It was that
Ashley Hicks: you have to work out more in order to lose weight.
Jerred Moon: Yeah, yeah.
Ashley Hicks: Yep. And then you [00:50:00] train to eat what you want.
Jerred Moon: And I think that’s excessive exercise can be a big problem too. You know, it can move people in the wrong direction.
And I don’t think people realize that. I mean, I even have that in my head now that I think about it. I I’m doing this, trying to achieve a 500 pound back squat and five minute mile. And I keep thinking maybe you should train a little bit more, like maybe you should add a morning session in here and an afternoon session.
Um, just because I feel like more would be better. Right. But the fact of the matter is if, if I achieve this, it’s going to be on. One hour or less of training per day, six days a week, which will be hilarious because the, I don’t know the, uh, there’ve been two guys who’ve done it, but I know Clinc is a hardcore CrossFitter, he’s working out four or five times a day, maybe three times a day.
Maybe I’m going access to them. It’s at least three times a day. Um, and that’s how he did it, you know? So you feel like, is that the way to do it? I mean maybe, maybe if you’re missing on efficient training, you need to train more to make sure. Make up for it, you [00:51:00] know? So you don’t miss anything, but I’m just trying to do it an hour a day.
But I see that, that mental side of it even comes in too. My thinking I’m like, maybe I should do more, but got to reign it in, got to listen to Ashley.
Kyle Shrum: Um, I’ll, I’ve got a couple that kind of go hand in hand, um, for nutrition-wise. Uh, and this is just the way that I wrote them in my notes. So I’ll explain them, uh, changing your diet overnight helps you eat better. And then extreme calorie reduction leads to long-term success and kind of those kind of go hand in hand.
Um, but what I meant by that was kind of like basically overhauling your diet. Just cold Turkey and, you know, like go into your pantry and throwing a bunch of stuff out and go into your fridge and throwing a bunch of stuff out and going from eating zero vegetables to eating nothing but vegetables and stuff like that.
It’s like, I think there, I think there’s a select group of people in the population that [00:52:00] can stick to something like that. They kind of have it in their, in their genes to, and their mental fortitude to stick to something like that. But that is just that’s. That’s a fast track to being worse off than you were before.
For most people, in my opinion, I just, it’s just not sustainable. And what I’ve learned about nutrition is for the vast majority of people, it’s not about quitting a bunch of stuff, cold Turkey. It’s about, um, making small changes over time. And building habits with your nutrition. And that’s something I had to learn personally as well, because I tried a bunch of different things as well of like, well, I’m not eating this anymore and I’m not eating this anymore.
And like two or three weeks later, I was eating more of that stuff than before, because I had just tried to quit cold Turkey and I’m not a cold Turkey kind of person. Um, and so what I’ve found is busting that myth is that for most people you need to build. Habits over time. And so change a couple of small things in your diet and learn [00:53:00] to stick to those things.
And once you’ve mastered those two things, then change something else and then stick to that and just make habit changes instead of just trying to quit a bunch of things all at once.
Jerred Moon: And I’ve said it before. Habit habit formation is a messy, messy process. And like this I’m, I’m really good at drinking water.
Now I drink enough water probably almost every day. It would be very, unless traveling is the only thing that can screw me up sometimes. And. But that wasn’t just like, okay, tomorrow I’m gonna start drinking more water and that’ll just be good. It was just like, for me, habit formation to, to the level of true habit.
Like I don’t need to think about it. It just kind of happens. I really feel like it takes like a year. Uh, of me and it’s just basically like a year of me screwing up and then it eventually clicks. That’s like how most of my habits have been formed. It’s just like, I do great for two weeks. And then I forget for a week.
And then I get okay, then a great for three weeks. And it’s just this messy, messy process. But I know what Kyle just said [00:54:00] that. Nobody’s perfect. I’m just going to keep chipping away at this thing until eventually I’m not thinking about it anymore. And that’s what a habit truly is. This like checklist of I did this 78 days in a row.
Doesn’t mean it’s a habit. Habit means automatic means you’re not thinking about it anymore. And it just, you can stop thinking, but you can stop tracking how many days you did something because you just do it. It’s a habit. Um, and so that’s, it takes a long time. I feel like to get to through automatic process with a lot of the things we’re talking about.
Joe Courtney: All I got
Kyle Shrum: that’s all I have to, I was going to say I don’t have any more.
Jerred Moon: Cool. Um, who’s got the workout.
Joe Courtney: Okay.
Kyle Shrum: So the workout this week is backbone. It’s one of my favorites because I’ve never done it. Um, uh, backbone is. It’s um, five rounds of thousand meter row for Tom in between each one of those you’re going to rest for two minutes. And after you do [00:55:00] those five rounds, you’re going to end the workout with 50 barbell thrusters at 135 pounds or 95 pounds or 75 pounds, or just whatever way you choose to do.
Um, so. There you go.
Jerred Moon: That’s a real backbone part of the workout.
Kyle Shrum: Absolutely. That’s where the backbone comes in.
Joe Courtney: We have a lot of workouts with thousand meter repeats. Now,
Jerred Moon: what was that? You chopped out for a second?
Joe Courtney: Uh, so we have a lot of workouts with thousand meter repeats and that’s just mean,
Jerred Moon: yeah, well, 2000 people don’t try.
Yeah. And you have to, it’s too far for people to try. So 500 to a thousand is just enough for people to, to keep the effort there.
Joe Courtney: You right. You, right?
Jerred Moon: Yeah. Well,
Ashley Hicks: it’s going to be the fastest two minutes of your life. I’m just going to say that this one gets you. So, um,
Jerred Moon: okay.
Ashley Hicks: Um, [00:56:00] so I, my suggestion, um, is. Try and sustain the same pace for each of the five rounds.
Now I’m not saying sandbag, I’m saying try and get the same pace. So try and go out each of the thousand meters, because it is a time trial each time for the five rounds. Um, and then just touch on for females for the thrusters. Cause I feel like we. I mean, if you want a female doing 135 pound thrusters, I feel like technically it should be 95 for females, 65 and then 45.
Jerred Moon: We should probably go review every NYS workout I’ve written and just put some more guidance in there for some of these things.
Ashley Hicks: Yeah. It’s a. But, and then the last thing jams, something with a beat is what helps me for Rose or any sort of cardio. So, um, yeah. And just the thrusters, just, you got to ignore the pain that’s going on.
You just got to keep going. Um, try, Ooh, challenge, try and get all of [00:57:00] them without dropping the barbell.
Kyle Shrum: Fortunately your legs are not going to be smoked for those thrusters after all that rowing, except they will be, uh, something else as someone who has not done this workout, but is looking at it right now.
Uh, when you get to those 50 thrusters at the end, um, you’re going to be smoked. You’re going to be tired, make sure that you’re doing a weight that you can keep good form with the thrusters. Because, you know, the workout is called backbone and you could like, you could lose your backbone if you’re doing these thrusters that way.
Yeah. It’s just going to pop right out. I was going to say, you’re going to walk away without one, but I guess you can’t walk away without a backbone, but make sure that you’re doing in all seriousness, making sure that you’re picking a weight for this, where you’re able to do those thrusters the right way, do them with proper form and you’re going to be tired.
So your forum’s gonna, you’re going to want [00:58:00] to. To compromise on form. So don’t go crazy when you’re feeling fresh before you do anything and say, all right, I’m going to do a high weight for this. And then at the end, you start questioning everything and do proper form for your thrusters.
Joe Courtney: Yeah, I would probably.
So I actually just updated it in team builder with the female standards. So they had, and I would say since you have that two minute rest between the thrusters, um, definitely rest, rest. Good. Yeah. Th that, that’s what I meant. There you go. Um, yeah. Don’t be afraid to go fetal in between your arrests, but I would probably for attacking this for the thrusters, break them up into probably five sets of 10.
If I could, um, 10 might be really challenging, but set that down and. Take a breath in between. And I know Jared’s probably just going to say, just get them done as fast as you can,
Jerred Moon: but
Joe Courtney: yeah, basically what’d you guys said, uh, I would take those breasts,
Jerred Moon: bricks,
Joe Courtney: breaths, and breaks [00:59:00] in between. It’s getting a little late,
uh, yeah, take breaks. Not too many on that.
Jerred Moon: Take breaks. Not many done. Alright. Um, I actually, I pretty much just agree with everything Ashley said for this one, a sustainable and repeatable on the thousand meters, I would make it a slightly painful, sustainable and repeatable, but, you know, cause that’s the only other, that’s the negative side with a sustainable and repeatable is.
You could do really slow and be able to sustain and repeat that pace. So max sustainable and repeatable is what I would say. So not your PR pace, but maybe 90% of that, because you can hold that for multiple rounds. Um, and then I thought the barbell thrusters were unbroken. I thought that was the whole backbone part of this.
No, um, Maybe I was just thinking in my head when I wrote it, but yeah. So try shoot for the [01:00:00] barbell thrusters to be unbroken or two sets three, if okay. That’s fine for what are you doing? Come on. Uh, no, I’m just kidding you, you break it up however you want to, but I would say shoot for that first set to be as many thrusters as you can.
And then go to game plan after that. Go to like, all right, I’ll break this up.
Joe Courtney: Having Kazu flashbacks on that one.
Jerred Moon: Yeah, you’d be surprised. I mean, you get rest. You can hold, you don’t have to continually move on a thruster. You can hold the bar over your head and rest. Um, you can. Hold it in the, basically the front squat position and rest in the bottom.
Joe Courtney: not front squat, you to rest all the way down.
Jerred Moon: Well, that’s that’s no, no, I’m not. That’s what I mean, like all the way squatted down. You can’t rest. Just standing there. That’s you’re doing nothing. So either down in the squat or way overhead,
Ashley Hicks: you’re not holding the weight,
Joe Courtney: you’re just doing it. No, [01:01:00] she just crumpled down.
Ashley Hicks: We have those programmed in yeah. That’s for once in awhile.
Jerred Moon: So yeah. That’s my take on it. Always here to give you the meat yourself, slant to the exercise.
Ashley Hicks: We appreciate it.
Jerred Moon: All right. That’s it? Uh, hopefully our first video podcast went okay. Um, you guys are on YouTube. Give us a thumbs up. Subscribe, if you want to see more of this or a gun’s up and that’s it.
If you, uh, want to get involved in the training, go to Grazia matthew.com. Sign up for a free trial. You can try all this out. We have a lot of different training tracks, and we’d love to have you be part of the community. If you are already a part of that awesome community. Thank you so much for, uh, being there and engaging and being awesome.
That’s it. Let’s get outta here so Joe can get some sleep. Thanks for watching. Thanks for listening to the garage gym athlete podcast. Do you want to learn more? Go to garage, gym athlete.com. [01:02:00] You can learn about our training. Let us send you a copy of our book, the garage gym athlete, or you can even get featured on the garage gym athlete podcast.
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