Hey, Athletes! Want to learn about the affects of sleep duration and how it can impact performance? Then tune in to this week’s episode of the Garage Gym Athlete podcast!
Episode 81 of The Garage Gym Athlete Podcast is up!
Impact Of Sleep Duration On Performance
This week on the Garage Gym Athlete podcast Jerred, Joe, and Kyle are back! The coaches give us their updates and announcements before they talk about this week’s study. The study is on how the duration of sleep can affect athletes in their performance! This week’s topic is about what it means to be Hard to Kill. Each of the guys go over what that means to them and why. Lastly, this week’s Meet Yourself Saturday Workout is River Heist! Be sure to not miss this one!
If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:
IN THIS 57-MINUTE EPISODE WE DISCUSS:
- Sleep Duration
- River Heist
- What It Means To Be Hard To Kill
- Performance Affected By Sleep
- Hannah STILL Doesn’t Have A Barbell
- Tips For MYS
- Updates and Announcements
- And A LOT MORE!!
Diving Deeper
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
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Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Jerred
Transcript:
Jerred Moon
All right, ladies and gentlemen, welcome to the garage mathlete podcast Jerred. Moon here with Joe. Courtney. What’s up, Joe?
Joe Courtney
Hi, it’s me,
Jerred Moon
Mario.
Joe Courtney
It’s me.
Jerred Moon
Kyle. What’s up, dude? Hey, sounding sounded normal.
Perfect.
Jerred Moon
So I have to preface it just in case the podcast. So Kyle right before we you know, we do a little pre meeting for the podcast starts and everything was fine. We’re all good. We’re all ready to go. And then out of nowhere, his microphone messes up. And Joe had the best explanation in comparison, it sounded like, like those those movies where they’re trying to are those like documentaries, or they’re trying to, like hide the person so you don’t know who they are. So they’re like, silhouetted and they their voices, like super different. Kyle’s voice changed into that type of person we didn’t even know we couldn’t even like, recognize his voice anymore. And this was not like a filter. We added it was just his microphone randomly did that. And the reason I’m prefacing This is because if it happens again, we’re not gonna cut the recording. Yeah, we’re just you’re gonna hear a different version of Kyle, and that’ll be okay. But
Joe Courtney
if for the most part, if James Earl Jr. comes on to the podcast, you start hearing the voice of Mufasa. It’s just Kyle, we think,
Jerred Moon
yeah, so it’ll all still be Kyle’s information, Kyle’s opinions, but he might just sound a little bit different.
Joe Courtney
We didn’t get a new team member all three tones of Mr. Shrum.
Jerred Moon
I shouldn’t have said anything. I should just let us record anyway. All right. All right. Well, let’s go quick overview. So today, podcasts over you, we are talking about sleep. So this one is actually really cool, because it’s a systematic review of sleep. And in the past, we’ve covered a lot of like individualized sleep studies here and there. But systematic review covers a lot of studies. And so we’re going to get into what the findings are to sleep. is sleep really that important? We’ll talk about that. We’re going to be talking about hard to kill what that term means to us. We throw it around a lot. It’s our most popular track. So we talking about hard to kill, and then we’ll be going over the workout. River heist, which is a good one. Yeah. All right. Let’s get into some updates. Joseph? Yeah. How’s life?
route?
Joe Courtney
Good. So I got so actually, I think I have to start off this episode with with an apology because I just feel like I need to do a formal public apology on the fact because I created a heinous act. I committed a heinous act and that was claiming I had squatted in short shorts, but apparently they are capris. So I just wanted to you know, retract that video. And they were not short. Short. They were not short enough. So I will try to do I will try to do better in the future. Yeah, those are pretty short. Yeah, sure.
Kyle Shrum
Yeah. Our community is our community is well versed on what constitutes short shorts.
Jerred Moon
They really mean more on the short shorts. The community dead? Yeah,
Joe Courtney
raise, raise, raise that. Yeah. Yeah, I would, I would wear more shorter, but uh, like seven inches or seven inch inseam is more uncomfortable. five inches, you would think you would think like the bottom of your shorts, would just would just shorten but I think they take those two inches out of the crotchal region. And it’s just not comfortable. So it’s origin. Yeah, just that whole area anyway. Next, I got so Liz got a when I one of the Christmas presents, I got her was two of these books on baking and on how to make things gluten free. Well, I didn’t expect this to come. But now I’m getting like chemistry lessons on baking. And she’s like showing me pictures, diagrams on like, what certain things, create bubbles and how to do baking. So I’m getting baking lessons a lot, which could turn out well, but I did not see this coming. And after she got them the next day. She said she couldn’t sleep because she was awake thinking about the different kinds of combinations of flowers she could make, whether it be high carb, low carb, high fat, high protein, things like that. So I’m getting those a lot now that’s my life.
Jerred Moon
So mine, my mother in law was a baker. I mean, she owned her own business and stuff as well. And baking basically is chemistry. It’s and I don’t even I don’t even say like, you have to be a chemist if you want to be a really good Baker. There’s so many factors. Like I had no idea how complex it was. It’s it’s on a different level than cooking by itself like baking is really greatly.
Joe Courtney
Yeah, so it’s kind of cool to see but it was just like as she’s talking to me, I’m just like, wide eyed open like alright, I’ll taste what you make, but I don’t know what the heck you’re talking about.
Jerred Moon
That’s awesome. It’s a breads, good breads in your house.
Joe Courtney
Yeah, I mean, it’d be really cool to have like some some bagels as well. It’s just something simple that especially if it aligns with our macros, that’d be cool. And so tracking
Kyle Shrum
someone Good question.
Joe Courtney
We are still tracking because I will. I don’t want to get too far into my feature updates, but I’m going to be upping my calories. So I’m because I’ve been in a slight deficit, so are in a deficit. So I want to go back up, bump up to normal and see what that’s like. Got it. So I should probably measure that. Kyle, what’s up?
Kyle Shrum
So I got some grief in the Facebook group this week after has Yes, podcast dropped, and grief of various origins, one of those being the fact that Hannah does not have her own barbell. And apparently, I’m a terrible husband for not having bought his or her own barbell. So
Joe Courtney
there you go. I’ve seen those. And I even saw one and they were threatening to start a GoFundMe for her. And I think you just call her bluff. call their bluff. Like, Hey, I just, that’s exactly what I did. I said, Yeah,
Kyle Shrum
go for it. Yeah, start a GoFundMe, give my wife a barbell. Actually, I tried to order a barbell last week from rogue. And the typical thing happened, I had it in the cart. And before I could get out the door, the door with it, the online door, of course, before I could get out the door with it, everything was gone. So I was in the process of ordering her a barbell. So just want to clear it up with everybody that she wants a barbell, I want to get her one, but they’re out of stock everywhere. So that’s just how it goes.
Jerred Moon
I believe you
Joe Courtney
just like some public shaming,
Jerred Moon
Emily doesn’t have a barbell. So I know
Kyle Shrum
and you even Also, don’t mention that in the interview with Hannah that you had never bought Emily one and nobody said a word to you about it.
Joe Courtney
So whatever, they never have one either,
Kyle Shrum
I can handle it, you know, I can handle it.
Joe Courtney
But technically never bought was one either. She just got one for free like a hand me down one. So that was just good enough.
Kyle Shrum
We’re also have about 98%. Talk Tanna into doing a Spartan Race with me this year. So maybe one of the ones that the GGA crew is doing, because we’ve got some people already signed up for races later this year. Hopefully Spartan actually gets to do their races this year, but got her talk tend to do in a sprint. So see what happens trying to pick which one we want to do. And But anyway,
Jerred Moon
I think they’ll run it well to it. I think the the vaccine is going to help the world get back to normal pretty quickly here.
Kyle Shrum
I hope so. I definitely hope so. But anyway, I think that I think that would be a lot of fun. And that’s kind of the next step of event for us to do. So. We’ve done the road racing, and we’ve done some other stuff. So I’m looking forward to doing a Spartan Race.
Jerred Moon
What’s the 2% that could not make it happen?
Kyle Shrum
The timing of it. We got to find a time when she’s not in school and stuff like that. And working out what to do with the kids to, for us to go do it because I would like for us to not have to take our kids with us. So yeah, but that’s yeah, that’s pretty much it.
Jerred Moon
Cool. Well, I’ll give another construction update. We’re moving along in the process. think everything’s pretty much good to go. Emily got to pick out doorknobs for the structure. And she texted me and I thought it was really funny. She said I got you knurled doorknobs. So God
Kyle Shrum
Wow.
Jerred Moon
Yeah, that’s That’s true. That’s well done.
Kyle Shrum
And you haven’t bought this woman a Barbie. Oh, yeah. She buys you knurled doorknobs.
Jerred Moon
Yeah, so just that is a flex. I just flexed Well,
Kyle Shrum
yeah. Oh, yeah. Big time.
Jerred Moon
With my door knob selection. What’s funny is that that probably also mean it was then a more affordable door knob. But uh, either way, so it’s awesome. You’re gonna
Joe Courtney
have a choc bucket. Open your doorknobs?
Jerred Moon
Yeah, I don’t know. I don’t even know what they actually look like. I didn’t get a picture. She just sent me a text and
Joe Courtney
said only chalking up for a company.
Jerred Moon
Yeah, you always have to. I’ll like hook grip the doorknob every time I open it. You should get
Kyle Shrum
knurled cabinet pulls and stuff to just go all out with it. Yeah, I
Jerred Moon
don’t think any cabinets in this thing, but I’ll definitely keep that in mind.
All right. Sorry. I
Kyle Shrum
thought that was a normal thing to have in an office space.
Jerred Moon
No, I do. That’s weird.
Joe Courtney
We’re gonna file
Jerred Moon
I think I find though I may be the odd one though. She’s like you want any like built ins or whatever. Like No, I would just want an open space like a rectangle. Like that’s it. I’ll probably regret it later.
Kyle Shrum
We’re glad Joe and I are on the same page and
Joe Courtney
email us. We just mean design it actually can jump into like,
Jerred Moon
yeah, you don’t. I mean, if you have papers, you just set them on the ground. Okay. Instax
Joe Courtney
has been the one that’s a lap top for your lap. You don’t need a desk. Right?
Jerred Moon
Right. The only other thing, I went on a trip this past week, which was awesome. It’s been planned for forever. And I really didn’t think we’re going to go because the COVID it was a skiing trip. I planned with two friends and that was that was great. We did a little bit of skiing, the conditions weren’t awesome. But it was still really fun to go to go skiing. I go I go maybe once a year, and I had a good time. That
Joe Courtney
was it. She didn’t hurt yourself.
Jerred Moon
I well. No, I didn’t. You know, I’m starting to think BCT is not a great idea. But my my lower back like I was feeling pretty good about everything. And then my lower back does feel like a little jacked up after the ski skiing. I didn’t like fall down or anything. It’s just I don’t know, moving in weird situate and weird. Yeah, weird movements and bumpy and all that. Like I said the conditions weren’t great. So it’s kind of a rough, rough terrain, but no, I think I think I’m alright, my back hurts a little bit. But I’m fine.
Kyle Shrum
to ski or round out that concept to family.
Jerred Moon
I don’t think I’ll ever buy one of those. But I wanted to for a long time, but I just don’t think I ever will
Joe Courtney
even want it to gym here. It’s okay. Like it’s I think for Sprint’s they’d be cool, but like, it’s almost like another dime. But I think airdyne you’d probably get more. I think it’s a good it’s a good way to warm up everybody. I only I only use it on like press day. And that’s it.
Jerred Moon
Yeah, like I said, I donated my airdyne. And then I will probably buy a new one of those this year, the rogue echo at some point because I do miss having an aerodyne at times. Who says that? was a weird you picked out weird when it was coming out of my mouth?
Kyle Shrum
I feel Yeah. People who don’t put cabinets in offices?
Joe Courtney
Probably.
Jerred Moon
I’m psycho. All right. You guys make me realize how abnormal I am on a daily basis. I don’t it’s not like a good abnormal either. It’s like No, dude, you’re actually kind of weird. Alright, let’s get into the study on sleep. So this one was done in 2020. It’s called the impact of sleep duration on performance among competitive athletes a systematic review, I can pull it up on my screen there if you are watching the YouTube channel. If you’re not, don’t worry about it. I just said the full study name. So we’re looking at sleep. Again, if you’re unfamiliar, a systematic review means it’s a study of studies. And typically, the conclusions are very factual at that point, because they have inclusion criteria. And they look at a bunch of different studies and then they draw their conclusions on a particular topic. We’ve reviewed more than one systematic review on the podcast. But the reason I like to always preface it is because this is not like a lot of times, studies can be challenged. They’re like, Oh, well, they weren’t thinking of this or they didn’t do this thing. And we do that sometimes. But it’s a lot harder for us to poke holes in a systematic review, because they looked at 19 different studies. We could say hey, we wish they covered this, that or the other thing, but their conclusion is typically pretty strong. So there were 19 studies included in this systematic review spanning 13 different sports, karate, weightlifting, rugby, tennis, soccer, triathlons, marathons, sailing, basketball, swimming, Taekwondo, gymnastics and judo. So also very well rounded, and included a total of 395 athletes across the 19 different studies. So the systematic review examined all the studies that have investigated the effects of sleep duration on exercise performance in competitive athletes. Let’s see. I wanted to kind of go over their inclusion criteria, because they went over we covered like, what kind of athletes but also what what were they looking at because they normally exclude a lot of studies when they’re going over this, so they study needed to report at least one sleep quantity metric in one objective performance measure. The study needed to be conducted on competitive athletes described as professional elite or competition level, sleep duration needed to be measured the night before the performance outcome was assessed. The study needed to include athletes without injuries or pathologies that would affect performance and performance needed to be assessed under normal atmospheric, like no steady performance in extreme heat or high altitude in physiological and physiological needs. No studies testing performance when intoxicated, or following long duration fasting conditions. The study also need to be published in an English language journal. So those were the things that they were looking at and what they included and excluded. And so that didn’t have any reason for you to not sleep is going to be the conclusion here. So in the studies that reported either aerobic or anaerobic outcomes, nine reported positive results from greater sleep duration, four reported no results and zero reported negative results from greater sick duration. Every single study that has investigated the effects of sleep duration on athletic performance has had either positive or neutral results never negative. So the big takeaway is sleep is as important as we say it is. And the reason we track it. One of my takeaways is you might even need more sleep than we encourage athletes to get our little checkbox in the ear three elements is seven hours, we say Hey, did you get seven plus hours of sleep? Part of that is because that’s, that’s like the bottom end of what people need, and realistic for a lot of us with young children or waking up early for jobs and stuff like that. So but seven hours, you might even need more than that based off of what I read here. But uh, what takeaways Do you guys have
Joe Courtney
a couple of ones for especially good for our athletes are, to me, at least for when it comes to sleep, I think the first thing that will will be affected as you go to train will be RP, as rate of perceived effort. So if you’re tired and feeling sluggish, you’re probably not going to feel like working out and you’re mentally going to be checked out of working out at that point. And that can be a huge deterrent and factor for your for your training. So that was one thing for the mental side of it. But even so you can be you know, you can push back past that and be super motivated, even if you’re tired. So looking back the past the part of you know, obviously, the more sleep the better. How can this apply to training and your programming or your program, whatever you’re doing. And it was really, really cool to see the different types of sports and different types of training that they put this on. So it was they had some anaerobic tests, some strength test, some aerobic tests, coordination tests, and seeing the differences and how they affected them, the magnitude of what they affected was really cool, and how it could be applied to the training. So to me, how I, how I read this, or how it can be is that if you need more coordination, or you’re being more explosive, or you or like strength, endurance, you might need to have those on the days that you’re better, more well rested. So if, if so you have a very busy work schedule. So like as your as your week starts, you’re coming off of a weekend of good sleep, maybe put those days in the beginning of your week. Whereas aerobic and some anaerobic work, if you have that in your programming, maybe if you’re there, during your your work week, if you’re regularly not getting enough sleep during the workweek push those to the back of the week, because aerobic performance wasn’t impacted as much with lack of sleep, then the higher coordination, more explosive, anaerobic work. So I think if if you realize those things, then it’d be good to, you can really shift things and adjust your week for that. And if you really need to, there was one study that was looked at that caffeine gave a temporary boost. So if you do need to hit one of those sessions on a low sleep day that works, but it shouldn’t be done as like a long term sustainability thing. So it’s looking into all these different metrics. And what they saw was really cool for how sleep was exactly affected. And then, depending on what your training is, is how you can adjust accordingly.
Kyle Shrum
So we finally got something that we’ve been asking for for a long time is something to cover on just competitive athletes right on highly trained athletes, and they defined it even as professionals or elite, competitive level athletes so that that that’s good, and that’s something that I’ve appreciated about it as well. But as Jared kind of talked about increased sleep duration is either positive or neutral. In all studies, decreased sleep duration impairs performance, period. All studies found that and not only that, but the effect of decreased sleep duration is higher than the effect of increased sleep duration. In other words, getting not getting enough sleep is not only bad for you, but the negative effect of that is worse than the positive effect of getting more sleep. That makes sense. So make sure make sure that you’re getting your sleep I mean it in, as Joe talked about with Rp. Decreased sleep duration impairs your immune system. compromises your immune system, which could lead to higher frequency of disease and sickness, if you’re sick, not going to feel like training. And when you do train, even if you’re sick, your performance is going to go down. Decrease sleep duration impairs your glucose metabolism. Not good. Not good for performance, not good just for life. So as Jared said, as well, the basic premise here is you need to get your sleep. And you might even need to be getting more than than what we suggest. But it’s pretty much increased sleep duration, increases performance has a positive effect on performance, decrease sleep has a negative impact on performance.
Jerred Moon
So one of the books that we always point people to we covered on the podcast is why we sleep by Dr. Matthew Walker. And so I didn’t know I read that book. And I was just like, okay, sleep is important. That’s basically the takeaway, there are a lot of other cool things out of it. But it’s really freakin important. I found recently that he made a few mistakes in the book. And, you know, just citing information and stuff. And I looked at all of it. And I didn’t realize there’s this other side of the sleep thing. And the people who challenged him on talking about they didn’t challenge on like, whether or not sleep is important that you know, it’s very tiny mistakes that he made. And so he is going to be publishing like a version two of the book just to like, make sure the book is 100% accurate. But I just think it’s interesting that anyone would even go to the lengths to like do that, because it was pretty minimal stuff that he made mistakes on. And it could happen in writing a book, just how you cite the information or whatever. But it doesn’t change the takeaway of how important sleep is. But it just drives home the point that a lot of people don’t want this to be true. A lot of people don’t want it to be true. They want to be like, No, I’m fine, or five or six hours, like that’s good. I hear that all the frickin time. People are like, no, all I need is five. It’s like, No, you operate just fine, because you get five every day. But if you were to start sleeping eight or nine, every night for months on end, and then you went back down to five, you’d realize how far behind you were, you’re how far behind your full potential you truly were. And so sleep is very important. Your the chances of you being that person who’s okay with five or six, he does put that in the book, which was not one of the mistakes is like, like this on par with like getting struck by lightning or something like that, like how many human beings are actually okay with the less sleep, everyone thinks that they’re this genetic anomaly, but it’s very, very rare. So you’re most likely not that genetic anomaly, you’re just someone who’s been accustomed to getting less sleep. And Joe, what you pointed out is like having caffeine the next day after not having that much sleep, you imagine not doing it long term, but I would say that’s basically the American strategy for life is let’s get five to six hours and have a venti from Starbucks, and everything’s gonna be okay. Again, really bad cycles to get into. So you have to start focusing on your habits to make sleep, you know better. But the thing I don’t want people to do is stress out if you’re not getting a lot of sleep, I think that’s where this mentality comes to have people not wanting it to be true. We had someone posts in the Facebook group not that long ago, like she she was talking about, she was joking when she’s like, I wish you didn’t have the seven hours of sleep, check mark on the three elements because I have young kids or whatever. And I get that we all go through these phases, where we’re going to sleep a little bit less. And I don’t think that you should treat less sleep duration, like you’re smoking a pack of cigarettes a day. It’s not really like that, you know. So I think people do get stressed out if they’re not getting those eight or nine hours. And on the same note, if you go to sleep, and you say you don’t wake up to an alarm, and you wake up naturally, at six hours and 45 minutes, I also wouldn’t stress about that, you know if that’s when you naturally woke up, but it’s giving yourself a longer sleep window, the ability to potentially get more sleep, and see what your body does over time. And you’ll you’ll find getting more and more sleep really does affect your performance quite a bit mentally, like at work and then also in the gym. And I know I I stopped waking up so early. I did that for several several years. And then I started getting more sleep. I’m so up by like 545 6am. But that’s more sleep than I used to get. And this trip that I just went on was not a great sleep trip. Like it was there’s a two hour time change, which isn’t that crazy, but it that it still affected me to some degree. And then I just I don’t know, the bed wasn’t great. So I just slept like crap. Basically the whole whatever three or four nights that I was gone and I feel it you know, I feel different. I do. I’d like I don’t feel it after one day, but after the third or fourth day of not sleeping well. I’m like, yeah, this I feel like a different person. I feel like I could probably run less fast. I feel slightly less motivated for things in general. So it’s very obvious once you start getting a lot of sleep, what it’s like to go back down on less and it’s, it’s a very subpar version of me.
Joe Courtney
You didn’t take your weighted blanket.
Jerred Moon
I should have, I should have traveled with my chili pad. My weighted blanket, sleep mask, melatonin? No, I’m just kidding. I could go crazy on all the things that you could do. But that actually, that is my tip for sleeping somewhere else is maybe a sleep mask. And melatonin. If you’ve ever supplemented with that. Have you guys ever tried melatonin? Oh, yeah.
Joe Courtney
I have that on hand. Maybe not always traveling with it on hand. But I just have it at the house. And sometimes if I go places, I might take some. But definitely because I usually want to make sure asleep.
Jerred Moon
Yeah. So melatonin something worth giving a shot, if anyone does have a problem falling asleep. So it helps you fall asleep faster, it does not help pretty much after that. Just so people know what Melatonin is and is not for like, if you wake up in the middle of the night, typically, and you can’t go back to sleep. Melatonin might not help you with that. But it definitely helps you fall asleep really fast. I’ve tried it here and there. And it’s pretty crazy.
Joe Courtney
Yeah, I would definitely harp on the foot stomp the here and there not habitually, every day, right, I went through a phase where I did that, and it’s not good. So do not do that. But it is good to do from time to time, you know, every couple of days or something, at least have one or two days in between when you’re using it. Because if you can’t sleep for multiple days in a row, you might have to adjust something else versus just, you know, a couple of days in, you know, traveling or certain circumstances.
Jerred Moon
Yeah, and I have that tendency, like you’re saying, like, you give me something that is gonna help me fall asleep. And I link sleep to like all sorts of awesome things. So you just in my mind gave me like a miracle drug. So I it’s, it’s hard for me like willpower wise to get don’t use it, don’t use it. You know, some is good, more must be better. Right? And so I have to be very mindful of things like that. And so yeah, don’t use it all the time. It’s just like anything. If you start supplementing with a hormone for too long, your body’s gonna stop doing what it naturally does. And then there’s the rebound effect after that. Melatonin has been proven safe, even up to like supplementation for two years. But then it does, your body will start doing what it’s supposed to do again, but I it’s like coming off coffee. You know, nobody likes coming off of, you know, daily caffeine because it’s just kind of crappy. It’s very similar. I, I haven’t had that. But I’m assuming is very similar. If you were to come off of melatonin after taking it for like a year or two years.
Joe Courtney
It also messes with your digestion. Oh, it stops you up.
Jerred Moon
The first time I ever took it. It gave me a really bad headache. When I woke up. I had a headache the next day. And I heard I hear a lot of people say that, but then every other time I’ve used it that hasn’t happened. So coincidence. I don’t know. All right, get into the topic. me get the sleep study off my screen. Okay, so we’re talking about hard to kill what that term means to us. I have a lot to say about it. But I like one last. So what does that topic? What does that term mean to you guys, you know, garage, gym athlete, and maybe just in general.
Joe Courtney
To me, it’s ready to be to be ready for anything. Honestly, I like being able to, to run to do races to go carry things to you know, knock some stuff, you know, we’ll have sledge hammer and knock some walls down if I need to. If I need to help somebody move impromptu, I can go carry some couches and be totally fine. play sports, whatever. So I think the general preparedness is fantastic. And also just like when you everybody has friends that yo if you’re into fitness, you have other friends that are into fitness. And there’s so many different aspects of fitness that people are into. And we always talk about, you know, your bodybuilders and then power power lifters and endurance people and all that stuff to me hard to kill, you kind of have a little have your toe in the water and all these things. So you can kind of have something to talk about training wise with almost everybody, you know, and me, you know, we’re just into the gym today. This now we’re just messing around doing some dead lifting, doing some sexy Saturday stuff. And there was a powerlifter in there and we just started talking with him. Because we were talking about that like the knurlings on the bar and how crap they are at that gym and just like just just just just shooting the shit with people that you might not normally and then there’s other friends we have their endurance people that can run marathons and stuff and we can talk to them about training and then about wearables and things like that. So just being adapt and all of this not really for conversational I don’t work out just talk to people all working out. But being able to have your experience and everything and being able to do all these things to where if you have friends that say Hey, if you want, let’s go run a marathon together in like two months, or, hey, let’s go lift some weights and do these things. And then being able to actually do those in real life as well, to me is in line with being hard to kill.
Kyle Shrum
Yeah, I would agree with all that I like, also just kind of being able to move kind of freely, in general, you know what I mean? I don’t, I don’t really have any aches or pains or movement restrictions just because of the training that we do. But I think I went kind of a different direction with it. And I think, two things, the first thing that came to mind was kind of being more resistant to disease and sickness. And that’s something that I’ve noticed, since joining garage mathlete and, and kind of making these kind of healthy choices, healthy habits, and, and just getting in better shape is I don’t get sick very often anymore. And especially today, you know, with a pandemic going around, you know, it’s kind of nice to feel like you’re, you’re pretty resistant to sickness and things like that. And I mean, they’re, you know, I’ve been taking precautions and things like that, as far as, as COVID, you know, kind of restricted the amount of people that I’m around and wear masks and all that kind of stuff. But like, most of that has just been like, stuff that’s been forced on me, you know what I mean? It’s not really because I’m afraid of getting sick. And it doesn’t just apply to COVID, it just kind of goes for everything. I just, I don’t, I feel good. Most of the time, you know, I don’t really, I don’t really get sick. And I don’t really feel prone to sickness, I don’t feel gross, I don’t feel out of sorts very often at all. And so to me, that’s something to because that’s something before I joined garage, gym athlete, that’s something that felt a lot and especially had like stomach issues because of not eating well, and not resting well, because of that as well. And so just kind of being resistant to feeling bad, and to disease and sickness in general. The other thing that I thought about was having a strong mindset, I feel like there are a lot of things out there that are and this goes to the disease and sickness as well. I think they’re kind of silent killers out there. Things that creep in that you don’t really see things that you don’t really notice. I think a lot of people when they think of hard to kill, the first thing that comes to mind is being like, like, like you can handle yourself in a fight or, you know, something like that. And that’s not how I think of it. I think there are more things out there that are more dangerous, that are silent killers, like like disease or sickness or just having a weak mindset. And having a poor outlook on life, I think those kinds of things can be much more dangerous to your well being than, you know, I mean, what are the depending on where you live, I guess what are the odds that you’re going to get in a fight on your regular on a regular day?
Jerred Moon
You know what I mean? For me, really after the age of 25? Like, yeah, for me in Vegas, it should be very low.
Kyle Shrum
Yeah, very, very low chance, you know, that I’m going to be in a fight in general, but especially in a fight, you know, from my life, you know, what I mean? Or something like that. So like, to me, I don’t think of that when I think of hoarding, you know, for other people, maybe that’s different. But I think those silent killers are things that I want to be resistant to like disease and sickness. And then also, I want to have a strong mindset, I want to have a positive outlook on life, I want to be able to look at problems no matter what that problem is, and and be able to formulate a plan to solve that problem, you know, and be just generally have a good positive outlook and, and be willing to tackle things should they come up in those, you know, it’s kind of from the book Dune, which Joe and I are fans of, and it’s I don’t remember the whole quote, but part of the quote is fear is the mind killer. Right? And that’s really stuck. I made it that far. Yeah, yeah. So even Jerry made it on the cover. I think it’s like a third page. But yeah, fear, fear is the mind killer. You know, I think and that’s that part has kind of stuck with me too. There are things that are that are more dangerous to you than just being physically attacked or something like that. I think there are things that can creep in your mind and just creep into your body that are more dangerous to you. And those are the things that stood out to me about being hard to kill is resistant to disease and, and having a strong mindset and not being weak in those areas.
Jerred Moon
You know, what’s funny is so we do a lot of Facebook advertising. And I know Kyle, you you’ve seen a lot of the comments over the years. There are a lot of haters out there we don’t talk about that stuff a lot because you know, we focus on the negative but that is something that comes up all the time the say the misconception of what we mean by hard to kill basically everything you guys have described is what I mean, you know, when I when I started using that term, and I’m going to talk about the origin of exactly why I started using it. But a lot of what I believe is that what you said Kyle is it’s this being resilient, resistant to disease, things of that nature, because the some of the comments we’ve gotten if we mentioned hard to kill an ad are fitness won’t make you, you know, a good fighter. You’re an idiot. It’s like, yeah, I never said that, you know, like, cardiovascular disease and cancer are gonna kill more people this year than fights. Okay. So like, that’s, that’s what we’re talking about. Yeah, a
Kyle Shrum
lot of those comments are like being hard to kill, you have to be a warrior. Like you’re a strong warrior, you know. And it’s like,
Jerred Moon
yeah, as is a huge misconception about what we mean when we use it. But I do want to talk about the kind of the origin story because a lot of people have heard that quote from Mark ripto. In it’s stronger, people are hard to kill and more useful in general, something like that. There’s something along those lines. That is not why I started using the quote, that’s great that repetto did it. But if you know me, I’m not a huge rippetoe fan. for a lot of reasons. I think he’s got some great information on squatting and dead lifting, whatever. But if anyone wants to talk to me about why I’m not a huge fan, that’s fine. But anyway, I’m not a huge fan. And so it wasn’t like I love crypto. So I wanted to use something that he got, that’s the first first place I had probably truly ever heard it. But the first application when I was working with special tactics in the Air Force, towards the end of my career, I got to work with a group called the Special Operations, surgical teams, and probably the coolest human beings I’ve ever worked with. One of the guys, there’s just such a crazy story he was he was a marine. And then he left the Marines to join the Navy and then became a navy seal. And then he left the Navy to become a surgeon. Then he became a civilian surgeon. And then he came back in the Air Force, as a surgeon. So he was a Marine, a navy seal, and then came into the Air Force, as a medical doctor or surgeon. And then he started the special operation surgical teams. So what the surgical teams do, most of the time, if people aren’t familiar, if you get like blown up or shot, and when you’re deployed, there might be like, you know, as an EMT type person who’s going to try and make you not die, that’s pretty much their only purpose make you not die, not fix you. And then you get flown to, like Germany, or something like a tier one type base, where they’re going to have all of the surgical equipment they need. But a few years ago, I mean, I guess it’s probably closer to a decade at this point, but they were trying to increase survivability of people by getting that level of help as close to the battlefield as possible. And that’s when they started Special Operations, surgical teams within the Air Force. So these guys deploy as far forward as you possibly can without actually being the one who are knocking in doors and all this other stuff. Because that’s, that’s not their job. And what they found is having these special operation surgical teams, for navy seals, for special operators, and in Special Forces, is it increase their survivability a ton, because if they got they got shot, you’d actually have a legit surgeon and, you know, medical staff being able to help you, you know, like, a few miles back, who could literally save your life. And I remember talking, I was interviewing this guy, just ask him a ton of questions, because I was just so interested. I wasn’t an official interview, I just like, basically was interviewing him. And I remember he was like, he was talking about where they have to train and what they have to do, they have to go to places that are really have really high crime. So they they go to St. Louis, and they go to maybe it was Birmingham, somewhere in Alabama, like these places that have like, where people get shot a lot, like in gang battles and other stuff, you know, like really high trauma. And that’s where they practice and they practice saving people’s lives there. And then they go, you know, because where else can you practice stuff like that. And so, anyway, he was talking about the difference between a dude who’s, you know, 300 pounds, massively overweight, got shot, and they’re trying to save his life, you know, how hard that is for them to actually do and to be successful, he says, versus these operators. And he said, not only are they in better shape, he just didn’t he, like, didn’t know what to say for a second. He’s like, I don’t know. They’re just hard to kill. That’s what he said to me. He’s like, he’s like, they’re just hard to kill. He’s like, I don’t know how to get on the operating table. He’s like, I’ve seen things, you know, not near as bad kill people, but they have like seven bullet holes in them, and they aren’t dead, and they refuse to die. And we can actually save them. And that was just one of the I got, like, chills to my spine, you know, having this conversation with him. And I was just like, because he’s talking about, you know, American patriots and what they’re doing and then what they go through. So that hit really hard with me. So in my initial application was because he was talking about their fitness level, he was talking about how well conditioned they are and how that leads to their survivability. You know, those are the things that he was hinting at. And so that’s why I did I did originally start using it for kind of a military application like, Hey, you actually be hard to kill like maybe if you got in a car accident, you would be harder to kill. But then I did realize what Kyle just pointed out pretty early on is like that for our athletes. Because I was training military athletes to start for our athletes, it still applies, because we don’t have to worry about bullet wounds or hand grenades. But a lot of other stuff is killing us. laziness is killing us. Food kills us, stress kills us all these things. That’s what kills us today. And so how do we become hard to kill any more modern environment, we don’t have to worry about, like I said, Those bullet bullet wounds and hand grenades. And it’s, it’s being incredibly resilient to being able to, to mitigate stress to fix your nutrition to sleep more. So it’s all those things that it’s just as important to focus on the elements to be hard to kill the three elements that we have every single day of your programming. So focusing on those things, but also focusing on having a level of fitness, that is going to support you living a very long time, whether that be some sort of acute trauma, or avoiding chronic illness, which is killing most of the world today. Really, so yeah, that’s that’s what a that’s what being hard to kill means to me.
Joe Courtney
Now, we’ve had a lot of our athlete interviews that are Thursday podcast, we’ve had a lot of athletes that have been in our program for a while and have stories about them from the past that they’ve had these either heart failures, even heart surgeries, and have had those tough talks with their doctors saying, hey, if you don’t do anything, you might not live past 50 or 60, or something like that. So we’ve had this people that, you know, you have the Rude Awakening. And if you don’t do anything, it might just be, you know, if you live longer so and then now it’s they’re doing things that they never thought they might do because of training and because of looking after all aspects of their life.
Jerred Moon
Yeah, and maybe caveat for everybody is you don’t have to be on the hard to kill track to be hard to kill. Yeah, maybe that should be a big takeaway for everybody. The hard to kill track. I mean, another thing hard to kill means to me is what Joe mentioned, being incredibly well rounded. Like, that’s definitely what it means to me not being as you know, as a specialist in your fitness. And so that’s a big part of it. And that’s why the hard to kill track is our most generalized track. You know, it covers so many different areas, it doesn’t really focus on any area. And a lot of our athletes enjoy that, you know, and kind of helps with some of that fitness add that people tend to have. But that’s why it’s it’s called the article track officially is because it it does cater more to that well roundedness that we believe being hard to kill is but all the tracks like that are concurrent training. And I do think concurrent training is what’s going to make you harder to kill in general on top of the IA three elements.
Joe Courtney
Yeah, it’s not it’s not also a an aesthetic thing you’re not you know, inject doesn’t mean that you’re hard to kill, you could just be just as unhealthy. You know, you know what else is hard to kill? That’s not platypus?
Jerred Moon
Yeah. And honey badger.
Joe Courtney
Yeah. Honey badgers, they don’t give a
Jerred Moon
they’re very hard to kill. And some sort of plant I own the zz plant. If you guys are looking for a plant that’s very hard to kill.
Joe Courtney
I asked for a story about that. I think
Jerred Moon
we went it was it’s a simple story. It’s short story I can share right now.
Kyle Shrum
So glad our conversation with this.
Jerred Moon
We, you know, I’m talking about people laying on operating tables. Now we’re talking about plants. It’s just you never know us. Same thing. So we were at Home Depot and or Lowe’s. I don’t know. I don’t, I don’t pick. I don’t have loyalty to either one. And anyway, we walked into the nursery, we were gonna buy some plants. And there were zz plants. And literally the whoever wrote it that day, it said hard to kill. And that’s a great, like marketing stance for a plant if you’re bad at taking care of plants. Because everybody. Yeah, you’re a gardener. And so I obviously I immediately wanted to plant because of the hard to kill reference. But I was also I don’t, yeah, I don’t keep plants very well. So I’m like, this is great. And it’s so true, man. That guy could forget to water it for like three months, and it’s still alive. I’m like, Oh, yeah, I
should water you.
Jerred Moon
You can also water a daily. It’s not like too much water kills it. So it’s just an amazing, amazing plant and they live forever. Actually, I don’t even know where we put it in the new house. Right check on that.
Joe Courtney
I think that’d be killed, but it might have been lost.
Jerred Moon
I’m sure it’s still fine, wherever to lose it. But it’s been alive for years. Like we’ve had it for a years and moving like we had it. In Texas. We moved to North Carolina, we moved back we moved to another house in Texas. It’s made it through all that as well, which is surprising with us. So I think it has I actually don’t even know where it’s at in this house. It’s probably like sitting next to my bed with the observance level we’ve discussed on
Joe Courtney
probably like right now in your own house. Yeah,
Jerred Moon
I don’t. So anyway,
Kyle Shrum
so is that the Official Plan of garage mathlete?
Jerred Moon
This is the zz plan and next week I’ll update everyone on whether or not I still have the plant. Um, there we go. I’ll try and locate it.
Joe Courtney
Speaking of stressed out plants, you know that like peppers if you stress them out more, they’ve just become more spicy so they become stronger.
Jerred Moon
Do you like yell at them?
Joe Courtney
Yes, actually, I have a friend that would neglect to water them. And if you actually like, stress them, they become spicier and hotter. I don’t know how much yelling he did toward them, but it’s a real thing. Like slap them and
Jerred Moon
yell at them. Wow.
Kyle Shrum
The peppers get, like sassy.
Joe Courtney
They really get spicy or they’re not sassy. That’s just silly. All right, Kyle.
Jerred Moon
You’re going too far. Kyle.
Joe Courtney
Yeah, right. We’re just yelling at the peppers.
Jerred Moon
We’re talking about yelling at peppers for increased spiciness.
Kyle Shrum
Let’s just talk about the fact that we’re talking about peppers.
Joe Courtney
But you can try and conversation about being hard to kill
Jerred Moon
how many rabbit holes we can go down? Yes,
Kyle Shrum
our ability our ability to stay on track is not hard to kill, actually.
Jerred Moon
Now we’re really well rounded. I think it is. This is a hard to kill conversation, covering all our bases. But Joe’s about to cover the workout. So don’t worry. I was gonna segue I had way better segue. Nevermind. Use your segue. Well, you
Joe Courtney
know what you need you need if you’re gonna pull off a river heist you need to be hard to kill.
Jerred Moon
There’s always a good Yeah, I should have just said kind of.
Joe Courtney
Okay, so this week’s workout is a river heist. And this one is my baby. This is one that I made up all by my lonesome. And I’m actually very surprised that I don’t think I got a much of an adjustment you you adjust a little bit I think you put the cap in we talked about it a little bit. But how it would play out. And so the workout do that first. So the workout is just five rounds with a 33 minute time cap. And it is five rounds of 1000 meter row or run. And then 1000 meter or 1000 pounds of ground to shoulder with a ball a sandbag a whatever. So that would mean you’re accumulating 1000 pounds. So if you have 100 pound sandbag, then that is 10 reps of 100 pound sandbag ground two shoulder of that or do the math for whatever you’re doing for the weight in itself. So you can use pretty much anything weight wise, except a barbell. I think that’s come up before. But that’s just that’s not how this is designed it. So we were talking slamball med ball sandbag kettlebell. And if you don’t have any of those, and you have a barbell, guess what you have weight plates. So you’re using a weight plate. It’s not meant to do with a barbell. The original origin of this actually came from, and I’ll just roll right into my my tip is to have fun with this. And that is how I did how I created this workout is because there was a big sale on equipment. And I bought a 60 pound slamball and I was just in the backyard having some fun with it. And I was like I should just make a workout from this because all I’m doing is slamming this ball around. So I should probably add something else to it. And I threw in 1000 meter rows. And I would need to think think of a system to what I was going to lift the ball to and this was born. So my advice is to have fun with it. Choose something and it this is one that you can do. You know if you repeat and down the future, note what you do your weight in and your time because then you can go a different route, whether it’s higher weight, lower reps one time, and then vice versa the other time, so do what you you know, have fun, see what you you can use.
Kyle Shrum
So where did the name river highest come from?
Joe Courtney
Well, I was trying to think of what it would apply to rowing and lifting weights. And if you’re rowing to like one of those, you know in those old like casino boats, you heisting the boat so you’re rolling out to the boat, you’re jacking the casino money and you’re rolling back, you got to lift the bags of coins. The river heist man.
Kyle Shrum
That’s it.
Joe Courtney
It makes sense. It’s a mind have stories to it. Oh, yeah, as they should brain doesn’t work that way.
Kyle Shrum
No, no, it doesn’t. Well, the reason I wanted you to explain that is because that’s part of my tips. So my first tip with this one would be to just keep moving, don’t like stop with the whole, especially if you’re imagining yourself pulling off a heist, you’re literally robbing somebody, you don’t want to stop because you get tired. So just keep moving with with whatever weight you pick, and you’re doing your ground the shoulder. Don’t, don’t rest with those reps. Just keep moving at a steady pace with the rowing or the running. Keep moving at a steady pace. Keep it going. Also, remember, don’t forget your time cap at 33 minutes. Also, I would say keep proper form on that ground the shoulder because picking something up from the ground, taking it up to your shoulder. Once you get tired after doing a few of those reps. You’re going to want to start using your back end properly. And then throwing the rolling and on top of that, if you’re doing rolling your backs gonna be worn out. Don’t do that. Like make sure that you’re focusing on form with those grounds shoulders because you could, you could really be failing at any back afterwards if you’re not doing it the right way. So since Ashley’s not here, I’ll do the music pairing with this workout. And so I said something up tempo, possibly banjos. Since it’s a river heist. I just thought of banjos playing while you’re rolling away with all your money. So they’re winning some banjo music for you remember heist?
Jerred Moon
Is our banjos associated with rivers? That that’s a thing?
Joe Courtney
Well, I think I feel like it’s a Western thing, or no, no, no, don’t don’t ever No, no, no, no, no. When they’re just like, when they’re going,
Kyle Shrum
when they’re going really fast. Yeah. That’s exactly what I thought.
Joe Courtney
Yeah, Carnival music. Yeah.
Kyle Shrum
There you go. Get it in there.
Jerred Moon
Well, do you have a banjo song that you could point us towards?
Kyle Shrum
Rocky Top, that’s a good one.
All right.
Jerred Moon
I just I I actually like banjo, so I’m interested to hear your banjo playlists go,
Kyle Shrum
I’ll put that together, I’ll send it.
Jerred Moon
Alright, my tips for this one, just be mindful of the time cap in the selection of your weight. Sometimes people think that I’ll just go really light and do a lot of reps. And that’s fine, you could do that. But reps no matter how light you go, you know that is they take time, like each each repetition is going to take about the same amount of time, just gonna be the level of difficulty that you want it to be. So if you do want to finish under that time cap, just be mindful of your weight selection. And I would say if you want this to be more aerobic based, so you really just want to get a really strong aerobic workout, then I would go lighter, higher rep on the 1000 pound. But if you want to turn into more strength functional, like Joe mentioned 200 pound sandbag. I mean, that’d be really, that’d be a challenging ground shoulder every single time. Because it’s different than like 100 pound clean, it’s just a little bit more challenging. But if you do want to be more strength based, then you could do that. Now 1000 meter row is where I’d want to see like, I’d want to see consistency on the whole thing. But that’s where I would strive to be as consistent as possible. Because, you know, it’s just going to hold you to a little bit more discipline of pacing. So for five rounds, I mean, that’s 5000 meters. I’m trying to debate whether or not I would actually keep like, my 2000 meter row pace, because it’s half as far I think I would maybe slightly slower, slightly slower than my 2000 meter row pace, but not much slower. For that 1000 meter row. So that’s what I would do. But that’s about it on on the tips. Have fun with it. I think it’s cool. You got a little story behind it. That’s maybe if, if you have an imagination unlike me, you could you could go through this workout just pretending to do something
Joe Courtney
like that full hamburglar costume of somebody who really wants to get some extra credit. Yeah. All right, cool.
Anything else? We’re good.
Kyle Shrum
I think I think I think we covered a lot today. I think we’re good.
Jerred Moon
Yeah, it’s easy plants. The official plant of the garage you mathletes
Joe Courtney
that spelled like z ZZ Top or like, z ZZ Top spill.
Jerred Moon
And that definitely is Tuesdays it’s not gonna be the official name. So maybe I should get like the plant genius species whatever it’s called, you know, like yeah,
Joe Courtney
long one.
Jerred Moon
Yeah. All right. Anyway, the they say this stuff for the team meeting I think the team meetings could be better than podcast sometimes
Joe Courtney
we just start recording those listen move. Yeah,
Jerred Moon
everybody wants to get into hilarious like talk about the weekend stuff. But they’re not much different than podcast. We just don’t have a study so anything in between then it’s basically just that the whole time.
Joe Courtney
And in the last podcast we it’ll Harry’s moment we should just kept recording then but
yeah, well. Alright guys. Well,
Jerred Moon
that’s it for this week. I do appreciate every single garage gym athlete we have. So if you are subscribed to the programming, you’re doing your ego three elements, you’re getting that sleep you’re trying. That’s the main thing. You don’t have to be perfect, guys, but you’re trying. I really do appreciate you and your family appreciates you for trying and your body appreciate you for trying hard, so keep trying hard. I know it’s difficult. None of this stuff is as easy. It’s all simple, but none of it’s easy. So keep after it all of our garage, you mathletes out there. And then anyone who’s on the fence and then thinking about it, go to garage gym, athlete calm, you can sign up for a 14 day free trial. And we’d love to have you kind of walk through our system guys. It’s not just programming we talk about sleep and the three elements and how I actually believe being hard to kill is checking off as many of those you have to elements as you can every day on top of doing the training, that’s not very common for online programming, you know and and we are uncommon in that regard. So if you want to be uncommon like the rest of us go to garage America comm and sign up for that free trial. That’s all I got for this week. Peace