Hey, Athletes! Do you utilize lifting to failure in your training? This weekâ€™s episode is about this and more!!
Episode 68 of The Garage Gym Athlete Podcast is up!
In this weekâ€™s episode, Jerred, Joe, Kyle, and Ashley are back on the podcast. The team gives us updates on life and announcements.Â Next, they go over this weekâ€™s study. Itâ€™s over lifting to failure and if that is actually the most beneficial way to train for hypertrophy.Â This weekâ€™s topic is about what skills to work on, on top of training. The team gives us a few that they personally work on and why.Â
Lastly, this weekâ€™s Meet Yourself Saturday workout is the Harder to Kill 5-Miler. Itâ€™s a tough one, so the coaches give you some ways to tackle it!
If you havenâ€™t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:
IN THIS 57-MINUTE EPISODE WE DISCUSS:
- Harder to Kill 5-Miler
- Skills for Fitness
- Lifting to Failure
- BCT Update
- Tips For The MYS
- Hypertrophy and Strength
- Updates and Announcements
- And A LOT MORE!!
If you want to go a little bit deeper on this episode, here are some links for you:Â
Study of the WeekÂ
- Low-Load Resistance Training to Volitional Failure Induces Muscle Hypertrophy Similar to Volume-Matched, Velocity Fatigue
Garage Gym Athlete Workout of the WeekÂ
Be sure to listen to this weekâ€™s episode:
Related Resources at End of Three Fitness:Â
- The Dark Side of Fitness: Body Image, Taking Steroids, Ethics, and Holding the Line
- Is Low-Intensity Training the Next Big Thing?
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Lifting to Failure
[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 is stills. The lady 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 firstname.lastname@example.org.
All [00:01:00] right, ladies and gentlemen, welcome to the garage gym athlete podcast. Yardman here with Ashley Hicks. How’s it going? Good morning, Kyle Shrum. Hello, and Joe Courtney, how are you doing, man? I don’t know how they sayÂ
Joe Courtney: hello here in Bahrain, but I’m just gonna say hello.Â
Ashley Hicks: Hello.Â
Jerred Moon: I think she’s nailed it.
Thank you. Let’s start with you. Man in the future. I like to hear what’s going on in the future first.Â
Joe Courtney: So I think I had an Ashley moment last week where after a no, it’s a good one. It’s a good, it’s one of your good moments. stop the podcast. Jared said he got the true form. So then it was a kind of FOMO, FOMO, like, man, I kind of wish I had a true form to it’s easier.
And two days later we went to the gym and went to a different section cause they have everything kind of spread out. We went to the upstairs portion. And listen, I was, we’re doing a long bike that day. And just being on the bike, being bored, looking around, I saw that right behind me to the diagonally, it was a there’s two rogue echo bikes.
I was like, that’s fricking also that there’s more bikes [00:02:00] here. And then I saw a person on a, a flat treadmill with like the treads. So like, it was a softer impact once. So it was like a really good, Brand. And I was like, man, if they have those, I wonder if they have, and I kept looking around like tucked away in the corner, behind a pillar, I saw the curve and I was like, yes.
So right when the bike was finished, I jumped off the bike and went over to the true form and just started walking on just to see how it was. And I really felt like a hamster on a wheel. It’s super weird.Â
Jerred Moon: Walking is harder than running.Â
Joe Courtney: That’s what I figured. That’s what I found out today.Â
Jerred Moon: So I do the work.
Yeah. You have to walk kind of heel to toe. Yeah, when walking, but then running, you have to do four foot. So, yeah.Â
Joe Courtney: Yeah. And even if you like walk an extra inch further, then it’s going to go really fast and you feel like you’re gonna just gonna face plant, but running. And it’s just like, okay, I’ll just step a bit quicker.
so I actually did a workout on it today. We did have conditioned ane strength, and it was very interesting to you. You used to like, sometimes I was trying to run and then. I guess just [00:03:00] zoning out. I would drift back a little bit and then I started to go really slow because it was just the treads and stop.
I was like, okay. I like really concentrate and really like calibrate yourself and how you align with it. there was also a quarter mid quarter mile sprints or runs, and those were kind of cool to play with. And it’s also nice because you can switch the increments to form two to meters. So that was really cool.
So I got to use a true form because I wished it and I willed it andÂ
Jerred Moon: it happened. It appeared that’s him. Yeah. And too,Â
Joe Courtney: so I said, yeah, right. Just keep on doing it. I’mÂ
Kyle Shrum: going to be my turn. How come someday?Â
Joe Courtney: How did you, how do you find your, the distance and the pacing on the true form compared to like running outside?
Jerred Moon: Like just, what is my opinion of it?Â
Joe Courtney: Like, is your pacing about the same as what you would run outside orÂ
Jerred Moon: a slower? so I calibrated my garment to [00:04:00] the true form and I had to do a couple, so I have a lot more, I’ve probably like five training sessions in the troop forum since we last spoke and I’ve got a pretty dialed in, but I’ve also calibrated my garment to try and look at pace and where can also track my runs and everything.
but it’s quite different because I I’ve done a couple of, sprint workouts on it when, especially when I couldn’t make it to the track last week, I did basically sprint intervals. So we’re talking like 500 meters, 300 meters, 200 meters, like pretty fast intervals. And my pacing just didn’t seem right to me.
Cause I’m running as hard as I can. And it’s like, it’s telling me I’m running like a, like a six, 15, six, 20 mile pace, which. No, like, absolutely not, not for running, like, you know, your pace for a 300 meter, shouldn’t be a six minute mile. And then, so it just, it was off. And then when I go to the track, you know, the, my watch picks it up more accurately and it’s like, Oh yeah, you’re running a, a four 30 pace [00:05:00] for a 200 or whatever.
So that makes sense. And it’s more accurate. But the fact of the matter is I just feel like the. Pacing is off. I don’t feel like I’m actually going any slower. You know, you can still run as hard as you can run on these things and it feels the same, but, that’s kind of what I’ve found so far.Â
Joe Courtney: Yeah. So I know the quarter-mile was really close from what cause my gallery garments calibrated too.
So that was like right at a quarter. But then like that these 10 minute intervals, they were, they were completely off. They were like a half mile off or something. So little unfortunate, but not a huge,Â
Jerred Moon: are you talking about your Garmin was off from what the. TruthfullyÂ
Joe Courtney: the true form was off because there’s no way I jogged for 10 minutes and didn’t even reach a mile.
That’s just not a thing I can do. I can do a zone two mile under 10 minutes.Â
Jerred Moon: If you’re just talking about actual distance, I was talking about more of like how it feels, but it’s within 0.01 to 0.0, two of a mile within accuracy on mine. It’s very close, very, very close between the garment and the true form.
[00:06:00] Joe Courtney: Yeah. I don’t know how they calibrate the mind. The brain that I have here is a Woodway. Which I looked up and they are like twice as expensive as a true form.Â
Jerred Moon: Yeah. I’ve heard it does.Â
Joe Courtney: but yeah, there was that, there was somethingÂ
Jerred Moon: else I just totally forgotÂ
Joe Courtney: as per usual.Â
Jerred Moon: Well, we can come back, so we’ll just have to wait till next week.
Joe Courtney: Bye bye. Okay. I’ll just write it down. When I get to it.Â
Jerred Moon: Ashley how’s life.Â
Ashley Hicks: Life’s good. we just came off a three day weekend, so it was a lot of fun. It’s always nice when Scott’s here. And, I dunno, it’s just like an extra day to play and do stuff, and it’s always nice to have extra hands to help out with Connor too.
So we just had a particularly great weekend. So yeah, life was really good. health update. So I went to my appointment and it was a little bit. Was a lot of it different than what I thought it was going to be. But basically my pathology report is inconclusive. And so I showed up at my appointment hoping that I’d get answers and know [00:07:00] what to do next.
And unfortunately, well not, unfortunately I’m done get a second opinion. So, it’s just like the emotional roller coaster of the day. Oh, and yeah, that day I also got rear ended too. So it was just like one of those things where it was like, went, kinda got some shocking news and then yeah, it just ended on, ended on kind of a weird note that day.
But anyways, so the end of this month I’ll have another fine needle aspiration. So another biopsy. So, another needle in the neck, but it’ll be okay. And then I’ll have the followup. In the beginning of November and then hopefully the results will be more conclusive. and we’ll go from there, but. Yeah, that’s my big health date, but, I found an updates.
Finally got my new planner in last year. I did, I still use Emily ley. Emily Lee is my favorite planner, the simplified panners my favorite planner, but she has a dapper desk one. And just because her planners are so bright and [00:08:00] floridly and they’re very girly and that’s cool. It’s just not me. I like.
Kind of simple. So I went with her dapper desk and I just didn’t like it. Cause it didn’t lay flat. So a moral of theÂ
Jerred Moon: story, it didn’t layÂ
Ashley Hicks: flat. It’s huge. That is huge for me so I can write everything down and, I’ve even tried to stray, I’ve done other planners and I always come back to it and it’s expensive, but it’s worth it.
So anyways, my new planner is in and I’ve been writing everything down in it and I loveÂ
Joe Courtney: it. No,Â
Ashley Hicks: it is Emily and I just sucked it up and basically I have this bright floral. Goodness.Â
Joe Courtney: Oh, good. Yes.Â
Ashley Hicks: Super girly.Â
Joe Courtney: So cause the years running out, I wrote down Emily lay planner. And then when you said that, that said that thing, I crossed it out.
Ashley Hicks: SoÂ
Jerred Moon: noÂ
Ashley Hicks: for a dude, I was trying to think of like a simple planner for a dude. That would beÂ
Jerred Moon: how many planners I’ve abandoned is basically [00:09:00] wasted money on is a absurd,Â
Joe Courtney: I’m impressed that I’m still using this one, even though. Went for about four or five months when I didn’t have an office that I just didn’t even bother with it.
Jerred Moon: only thing I really use anymore, it’s just a, it’s one of those like eight by eight and a half by 11, like normal piece of paper size. And it’s just the month laid out across two pages and it’s just the 12 months of the year. That’s it? Like, that’s the only thing that I use consistently to know, like to put dates on a calendar somewhere.
Ashley Hicks: I have to like, have a list of things I want to do that day. Check it off. It makes me feel good.Â
Jerred Moon: I do that too, but I just do that on paper.Â
Ashley Hicks: Oh, okay. Well then there you go. I did the best self I was at best.Â
Jerred Moon: I liked that one. Yeah. I’ve used that one. I’ve used like I used for awhile, but it was just. It was becoming more time consuming to use it then, which is bad.
If, if it’s like, Oh, this planner is taking me two hours per week to utilize that’s a little, much, [00:10:00] you know, Cool. Yeah, I can talk planners all day, but we don’t have to Kyle what’s up.Â
Kyle Shrum: Well, I don’t have a new planner, so sorry for missing out on that one. I actually don’t have a planner. I just keep all my stuff digitally.
I just use my phone or my laptop and keep everythingÂ
Jerred Moon: put together. They’re old school or wait. Maybe aÂ
Kyle Shrum: post it note in a pitchÂ
Jerred Moon: at the school.Â
Kyle Shrum: Yeah, that was cool. That sounds more like me. Anyway. Alright. Anyway. so big update. My boy Carter turned four over the weekend, so big birthday. And, yesterday we had some, new friends come in town and we went on a hike.
And, look out mountain, which is, a big mountain here in Chattanooga. It’s not like a big mountain, but it’s the biggest one around here anyway, really cool hacking trail. And, my four year old hiked for over three [00:11:00] miles yesterday, like he walked to the whole thing, which I thought was really, really cool.
so that was a fun little long weekend. Well, not really long weekend, like they’re on fall break this week. So it’s like a whole. Whole week of fun activities that we’re going to get into fun titties. So, so we started off the weekÂ
Jerred Moon: with us coast, East coast thing. This fall breakÂ
Ashley Hicks: because Texas never does it.
Jerred Moon: Texas is not have a fall break.Â
Joe Courtney: I wonder if your Christmas break is biggerÂ
Jerred Moon: or we just go to school moreÂ
Joe Courtney: I’m off. I don’t even think Marilyn did have a fall break. We just had the regular. Three day, weekends and Thanksgiving, because we start school out later in Maryland.Â
Kyle Shrum: I don’t complain about it. Like I like having handed at home.
Ashley Hicks: back in my day, Thanksgiving was a solid week. But, you know,Â
Jerred Moon: now I think we just get Thanksgiving day off now and really go back to school on Friday.
[00:12:00] Ashley Hicks: Oh man.Â
Kyle Shrum: Anyway, that was fun. That’s my update.Â
Ashley Hicks: Well, congratulations for making four years, dude. That’s my new thing. Now I’m just going to wish a parent likeÂ
Joe Courtney: that I will say is that like every parent, I think for whatever age, they start to go to school when you should really celebrate, I guess, for what would be it, if they’re pre-K.
Kyle Shrum: I just, I celebrate that. He made it another year and I think I’m going to do that. ForeverÂ
Joe Courtney: everyÂ
Jerred Moon: year. I think that’s what they call it. It’s called a birthday.Â
Kyle Shrum: I made him, well, I just mean that my parenting didn’t like ruin his lifeÂ
Jerred Moon: over. That takes decades to find out you got to wait till they say 35.
Then you can determine how you’re parenting. What wentÂ
Kyle Shrum: well, I’ll celebrate till he’s [00:13:00] 35 and then reassess.Â
Joe Courtney: They usually like, not my problem.Â
Jerred Moon: Don’t blame me for everything. Goodness. Alright. how’s BCT going, Kyle.Â
Kyle Shrum: I am loving it.Â
Jerred Moon: I just wanna, I wanna hear an update. You haven’t said anything about it. and know how you’re doing.
Kyle Shrum: I’m doing really well, like. I wish that we had had this track a long time ago. Actually. This is like a dream track for me. I’m not being sarcastic either. I really enjoy it. I’m yeah. Even with the running. Yeah.Â
Jerred Moon: Faster than you guys have seen it. You, if you just listen to Kyle on the podcast, you’re like, not a good runner.
Cause he says he hates running all this stuff, but he showed us some of his pacing for like five mile runs and stuff. He’s he’s no slouch.Â
Kyle Shrum: Well, you know, I got to try to keep up with everybody too, but anyway, if I’m going to do it, I feel like I’m going to go all out, but yeah, I’m enjoying it. And, I really like, it’s really simple.
[00:14:00] Lots of squats, which I enjoy. And I did get the, the lift and shoes, which we talked about a long time ago on the podcast. And I had never tried them before and a huge, huge difference for me. really, I think that’s playing into me, enjoying it as much as I am is I’m just in a better position. Just feel better, doing the squats and especially squats in this much volume.
it’s been a, been a real big help, so yeah, I’m enjoying it.
Joe Courtney: Strange art for two years. You’ve been training your whole life for this.Â
Kyle Shrum: All right.
Jerred Moon: All right. Well, I will give an update. The BCT track is killing me. SoÂ
Joe Courtney: that’s how the anybody’s quit this past week that I’ve noticed.Â
Jerred Moon: I called him. called that person out to everyone else. Not to them. I was just, I didn’t mean it in a bad way. I was just like, we have one quitter. And everyone was like, Oh [00:15:00] crap.
Well, I’m not going to quit,
Joe Courtney: but I know it to me.Â
Jerred Moon: Yeah. People were just going to sign up for garage mathlete under a new name and email address and be like, I’ll just leave that guy on that track. Yeah.Â
Kyle Shrum: Well, I asked him to, you know, who’s committed cause Jared, you and I were talking about it. Like who’s committed for the year. Who’s committed just for a sock or something.
And so I asked that. To the group as well. And I think we got like some crickets. They were like, Oh wait, which 1:00 AM I doing? Am I doing a sock order in a year?Â
Jerred Moon: Yes. Some people were in for 12 weeks. Some people were in for a year I’m in for a year obviously. And we’ll see how things go, which kind of segues into my update.
So I go to the track, I’m going to try to go. I’m moving my days around. So Sundays are going to be track days for the foreseeable future. It’s just less going on on Sundays, like, for. Sports and stuff. So I can actually run on the track. it’s pretty much open all day on Sundays and the weather’s gonna be a lot nicer, but man, [00:16:00] I’ve been on the train through form so much.
And just for people wondering about the difference between true form running and tracks sprinting, the true form is great. Cause it doesn’t beat your body up. And the pacing, I said it was a little bit slower, but it’s, it’s close enough. You’re still getting the stimulus that you want and you’re working, but.
Attract day, like I’m never sore after running on the true form, running the trophy after true form, I’ve never sore, but the track just destroys my legs. Like I’m sore for a solid like day, two days after sprinting on a track versus the same workout on the true form. So there definitely is a huge difference in let’s just say a treadmill in general and running on a track.
That’s why I have to get to a track at least once a week. It’s just so apparent, that. You run. I don’t know if you’re running any faster. It’s just, I think there’s more impact something it’s just different. It’s very different. And. PointÂ
Joe Courtney: that I forgot. I just actually goes, it was like you were saying,Â
Jerred Moon: Oh yeah, let’s jump back to Joe.
Joe Courtney: Well, it [00:17:00] goes along with the impact and stuff I’ve had. I’ve had a, I have tendonitis in my Achilles. So when I run, it takes a crap ton of time for me to like my Achilles to warm up. I have to smash them or do whatever. I didn’t do any of that today on the true farm. And there was no pain. So I had my Achilles didn’t hurt at all, going for a jog and run it on this roof form, which was crazy to me.
Jerred Moon: That’s awesome. Yeah. I haven’t noticed anything otherwise, like other than I’m less sore. I think that’s a good thing though. You know, I’m not the, I think less impact on I’m trying to put in more volume with running is going to be good. but the, just my last track day was this past Sunday. So a few days ago, and I’ll just keep saying it until I feel differently.
A five minute mile seems absolutely impossible. It just does not seem right. Doable and I’ve even ran close. So my fastest mile time is five 12, and I don’t eat. I’m starting to debate whether or not that was a real mile. I’m like, wait a minute. Cause that was like, it was like eight or nine years ago. I’m like, did that really, was it really a mile?
Did [00:18:00] you do three laps instead of four?Â
Joe Courtney: Well, we know you were nine meters short.Â
Jerred Moon: Yeah.Â
Kyle Shrum: I was about to say she thought that extra non-majors in there. Okay.Â
Jerred Moon: Yeah. So by 14, you know, let’s just add it on there, but anyway, it seems literally impossible just because we’ll, I’ll run like a, let’s say a 700 meter, which I know it’s an odd distance, but 700 meters.
And I’ll keep a, say a five 15 pace for the mile where at 700 meters. That’s not as fast as I need to go. And I also feel like death at the end of it. So that’s why it’s feels impossible. I need to go 15 seconds faster and more than double the distance. So,Â
Ashley Hicks: but are you doing that for intervals or is that just like one time you run 700 meters at that paceÂ
Jerred Moon: intervals multiple times?
Ashley Hicks: Yeah. So, I mean,Â
Jerred Moon: that makes sense. I’m good. I mean, I could go sub 60 on one lap, but then what do you do after that? [00:19:00] Okay.
So it’s funny. I saw, so I forgot his name, his last name, clink. He’s the guy he’s like the first guy we know of who did the 500 pound back squat, five minute mile. but then there was this other dude. I was just like looking on YouTube. I’m trying to find out who else has done it. If anybody, this other guy had been training for it for a long time.
And. Clink did it two weeks before he had planned to do it. And so he came out with a YouTube video too, and he’s done it as well, but the reason this guy is so fascinating to me, I don’t know. He, I don’t know if he’s, I don’t know any of his background, even though his name, you guys can find it. Cause there’s only like two people on the internet who have done it.
At least he did a, 64 second on his first lap. So a minute four, which is just like, I’m sure. I mean, he’s got plenty of training, right? Like. He turned to be able to actually achieve it, but too fast out of the gate, a hundred percent, he went way too fast. I thought he was going to die. I just watching the video.
I was like, dude, you just [00:20:00] ran 64 seconds and you have three more laps. Like, let’s see what happens. He did it. But man, it was brutal. He threw up afterwards and stuff. It was prettyÂ
Kyle Shrum: bad.Â
Jerred Moon: Anyway, it seems impossible. But the reason I like to update you and Nate very honest way is because if I achieve it, cool, I like to go back and see how I felt through.
Through the training, but, it was, it was awful. But if you, if you do want to update on the training, go to our YouTube channel, I’m trying to do, updates on the BCT track in general, once a month at a minimum, we just posted the first one kind of giving an update on equipment. I’m using nutrition, training, all that kind of stuff.
And then if you got whatever you guys want to see, so go to YouTube and check that out and that’s it. That’s all I got for updates.Â
Ashley Hicks: How’s your back.Â
Jerred Moon: Oh, my back is good. That was, I don’t know. I’m fine. Well, good. I am focusing a lot on recovery, which speaking of is my new routine. That’s what I was gonna say.
What is my new nightly routine? It’s not every night. Cause I have soccer practices and [00:21:00] football games and all that stuff to go to. But I am doing, I turn my sauna on. Which takes 30 minutes to get to temperature. I then do hop on my, my, ERG, my biker. I do 15 minutes of zone two. Then I get off the bike ERG and I do 15 minutes of rom wan or mobility or stretching in general, either a set routine or just something myself.
Then I get into the sauna for 15 minutes. So the 45 minute routine, I did that three times this past week. And that’s how serious I am about my recovery right now. Cause the only thing that can stop this whole thing is an injury. Like I’m not going to train with injury. And so I really, I’m trying to be on top of my, my recovery as much as I can.
But training is slowly. Consuming my life and that’s fine. Cause it’s something I enjoy, but that’s my new routine. You guys asked me what I do at night. That’sÂ
Joe Courtney: It’s a lot of showers.Â
Jerred Moon: I take so many showers every day. It’s excessive. It’sÂ
Ashley Hicks: a good thing. You’re a dude and only takes like three minutes to [00:22:00] shower.
Jerred Moon: Yeah. All right. Let’s get into the study. Okay. The name of the study, low load resistance training to volitional. Failure induces muscle hypertrophy, similar to volume mash the velocity fatigue by terracotta at all 2020, so done this year. So I’ll just go over the why and the how real quick. And then we can get into what our thoughts were of it.
And. Take away for the garage, a mathlete, but the purpose of the study was to compare the effects of low load training to failure, low load, non failure training and high load training. They were looking at muscle swelling, muscle swelling, blood lactate responses, and changes in muscle size, strength, endurance, and power.
They had 27 young male subjects who wereÂ active, but not resistance trained. So officially the three groups were. performing high load training at 80% of one or at max, for sets of eight [00:23:00] reps. This was all bench press, right? Yeah. Bench press, low load training. So 40% of one rep max to failure and then low, low training with each set being terminated.
Once the subjects reached a particular velocity loss threshold, and then the conclusion of the study.
they, it grows, it grows. Muscle is what is the, the, the easiest way I’m going to try and put it without having to read all these different things. But the official has low load relational failure and low load philosophy. Fatigue showed enhanced acute responses and greater chronic endurance gains, but lower chronic strength gains, then heavy lifting and conclusion, low load resistance training, stipulation of failure, induces muscle hypertrophy, similar to volume match velocity fatigue.
And so that’s why I didn’t want to read all that, but they grow muscle all three of them do. But if you want to get stronger lift heavy stuff, that’s kind of the takeaway from our, the, the conclusion of the study. What do you guys have on, on any of this [00:24:00] stuff?Â
Joe Courtney: Well, the thing I really liked that the study did that I think brought up like conceptually before, preventing the ruined things, was that the.
They had the failure group and then the non failure group, the re the, the way they determine non failure, sub failure, whatever, not the failure is when their velocity failedÂ
Jerred Moon: and how it really cool.Â
Joe Courtney: whatever, they’ve said that, that they use. So you can test it on yourself, but like, you would need somebody to tell you, okay, you’re, you’re below the 80% of what your family.
And so you’re done, but if there’s a way to put it up on a screen or something, I think that’s really cool for training. If that can be expanded on. cause that’s how it was or it wasn’t like a full on breakdown. You can’t lift anymore or thinking of failure because another point they brought up was there’s failure and then there’s perceived failure to where you don’t think you can.
You’re just might just be hard for you. But, velocity failure was, I think was a really cool concept. Yep.Â
Kyle Shrum: Yeah. And the, it was similar hypertrophy was similar between the two, [00:25:00] like going to failure or going close to failure or velocity failure. It was similar.Â
Joe Courtney: Yeah. Volume was like a ton more, but like the benefits weren’t super different, which is kind of interesting.
they did this, there was another study where they didn’t have very experienced people, so they had no resistance strain, which I thought was, why are you going to have people doing failure things to failure if they have her training? And the recreational athlete was a kind of funny, yeah, there wasn’t.
It was kind of cool to see all that stuff. And I’ll just let some, everybody else take some points round Robin.Â
Kyle Shrum: So that was kind of something that I took away from it too, was that you get with the low loads with both low load groups, you get similar hypertrophy. So if that’s what you’re going for, and something that stuck out to me was, Go into failure versus not going to failure.
but still high reps. Like we don’t recommend, like if you’re training by yourself, like we don’t really want you to go in to failure very often. Right. Especially with what they were testing, they were testing bench press. Like if you’re by [00:26:00] yourself. Please don’t be going to failure on bench press. Like we don’t need you to in that.
Right. And so this kind of showing that you could get someone on hypertrophy without going all the way to failure, at low loads, I thought that was, that was interesting. And it’s something that we could take away where you could get similar results without having to go all the way.Â
Ashley Hicks: So for this also the strength of it talked about, the higher load, obviously gaining the most strength.
And that makes sense to me. so what I took away from this was just basically the tracks that we do. So, we, you know, shred track is going to be more hypertrophy. You’re going to have potentially lower loads with, you know, higher reps. so. For something like this, you have to know why you’re what your workout goal is.
Right. So for me, it’s like, am I going to lift heavier because I want to get stronger or do I need to, you know, I got a little weight and, you know, and I want to see that muscle growth or, you know, kind of shed that fat and yeah, just get that lean muscle [00:27:00] in. but that’s what this study made me think of was just every different track that we have that has a targeted goal.
You know, it’s kind of in line with this.Â
Jerred Moon: It’s funny. It reminds me of my first workout, maybe ever officially like more of a. Like weightlifting type workout and stuff. Not like in, in football early on or anything like that. Before I got on a program, I had no idea what to do. And my dad had this old crappy bench press in our garage.
I’m talking like real crappy it’s like those weights are like plastic on the outside of the concrete, on the inside or in a real, real small. Anyway, I didn’t. And we also didn’t have, we had like lost half the weights and moves and stuff. And so I did, I had literally had no idea what to do. I just knew I wanted to start working out.
And so I would, it’s hilarious. Looking back. I wish I had videos of this. I would get on the bench press and I would bench to failure because we didn’t, it wasn’t super heavy. I mean, it, wasn’t not like I was super strong either, but I would just bench to [00:28:00] failure and I mean, failure, I mean, complete failure.
To where I would tip the weight off every time. So I would tip it and the weight would slide off the left side and then fall, you know, violently off to the right, because the right side is still loaded. and that wasn’t like, that was like my plan. Like I would, and I put it all back together and then I would do my second set the same way that would just lift until I got to absolute failure violently, let the weights fall off the barbell and just keep doing that for my sets of bench press.
So it’s effective. It can, it can work. It’s not, not what we recommend. but the, my main takeaway in, I feel like my takeaway for the garage gym athlete with this study is. The magic of the training is in the stimulus. It induces for you specifically. And that’s what I want everyone to take away because what they found out was if you want to get heavier, you need to lift heavy weights.
So the heavy load absolutely trumped other are the other two. As far as getting stronger, [00:29:00] you’re talking about building muscle, then it looks like you can go to. You could go to velocity failure, or you could just go to the type of failure, mental failure, if you want to call it that to where you don’t want to go anymore.
and it’s going to work, but you’re going to have to feel that to be able to see results. Like we, all the programming we use is based on research and data that says, Hey, this set and rep scheme at the, these intensities should induce this response. Because that’s, we’re giving you our best hypothesis for what we want to achieve in our, in our programming.
But if I tell Ashley to go back squat eight reps at 80%, and for some reason that’s just super easy for her, then she’s not going to see a lot of benefit for that training. She might maintain her strength, but if she was like, I did the eight reps at 80%, it was no challenge. Then that becomes problematic.
Either one or max is off or she just. And actually, this is true of a lot of females. Like they, they’re [00:30:00] one at max in their tenure. Yeah. Max’s are normally similar. And I feel like, so you guys can just grind and withstand more pain than, than men can. And so I think that’s what you have to take away from all.
This is it’s. What do you feel it is when I want it to be heavy for you in the programming? Does it feel heavy? Great. If I need this too. Be a muscle burning activity. Is that what you feel or did you do 10 reps in, and you didn’t really feel anything because there’s no magic in 10 repetitions. There’s only magic in what you’re feeling, you know, during, and after those repetitions based off of what we’re trying to, induce.
So I think that’s the big takeaway.Â
Joe Courtney: Yeah. I think I know the takeaway that I had was since the failure or the velocity failure groups were so similar, I think taking things to failure can be. Detrimental as well, because once you get to failure, you just want to get the weight up no matter how you’re doing it.
So that one that’s when your forum gets shot, that’s when you’re, you’re leaning away one way or the other, just to get something moving. and then if you do that enough and you’re going to [00:31:00] develop bad habits when you actually want to max out or lift something else, and you’re gonna either hurt yourself or just, you’re not working what you need.
So if you keep to velocity failure to, you know, sub not quite failure, but you can still concentrate on good for me. And. The areas that you want to lift anyway, so you can, then you’re still gonna get that same benefit.Â
Kyle Shrum: And that’s something we do a lot of too. And especially with Marco would endure this cycle, you know, he’s, he’s, you know, making sure you, you’re going to form failure, you know, when you, when you can no longer perform the rep with perfect form, then that’s when you stop.
And so I think that’s kind of our, our version of the philosophy, the velocity failure, since we can’t track that.Â
Jerred Moon: And that’s what, when I posted my 410 pound back squat, you guys saw it and people in the group saw it and it looked, some were saying, it looked easy. Like I can go heavier. Right. But it’s also part of that is because.
I’m not going to let my back cave. I’m not gonna let my knees dive in. And I know that’s what happens next, because honestly, if you would have thrown on four 15, I [00:32:00] could have absolutely failed. And, but I wouldn’t, what I wouldn’t allow is this ridiculous form breakdown. And so that I feel like that’s why some of my lifts look easier at times because.
The other option is what Joe’s saying is get it up anyway, fricking possible. And maybe when I go for 500, I’ll let that happen. if it’s, if it’s going to take that kind of battle to get that one rep I’ll do it, but I’m not going to have all these sacrifices informed to lift the weight. That doesn’t really matter.
You know what I mean? So I think it’s very important. This form failure idea that Marco is introducing the entire track to is, is very important.
Cool. So, yeah. How does it feel? That’s my takeaway, Joe, what’s the topic this week?Â
Joe Courtney: No, I’m surprised you guys didn’t ask before. So I’m curious to see if you guys even know what I’m talking about orÂ
Jerred Moon: it, and then I saw your response since you were the person who. Pick the topic. And I was like, [00:33:00] okay, I get it.
So I got it. I use context clues to figure it out.Â
Ashley Hicks: You notice my notes? That’s it was like,Â
Jerred Moon: yeah, I don’t know what you want.Â
Ashley Hicks: Cool.Â
Joe Courtney: so yeah, I was just thinking one day when I was on the rower, what are some good skills to have? You know, I might have been, I might have been seeing somebody do something really janky or weird, but.
What are some good skills you think people should have could learn?Â
Jerred Moon: in general, it’s like, this is like a cross CrossFit ish type thing. Right? It’s like CrossFit is like, I gotta do the workout. And then I got, gotta do my 15 minutes of skill work after the, after the workout. You know whatÂ
Joe Courtney: I mean?
Yeah. I mean, I have, I have some other ones that are a bit more beneficial in general then, you know, like a muscle ups is going to be, but.Â
Jerred Moon: No. I agree. I just, yeah, that’s what it made me think of when you mentioned skills,Â
Joe Courtney: but for people that do want skill work, do those in warmups. Great thing to do for a warmup.
But, actually since you have several options, what you got.Â
Ashley Hicks: I don’t want to [00:34:00] say one of them because that’s CrossFit. I’m just kidding. I’ll talk about pistols first. So there were a few movements after, Connor that I just wrote on here that my body acted like I had never done. And I remember we had pistols and I go to do a pistol and like my quad just like seized and I couldn’t even do it.
And so I tried on the other side and it did the exact same thing. So, I started with just going down to a bench, but not necessarily. Sitting on the bench. Like I would have my butt touch the bench and then come up. So that way I’m still controlling down as well as controlling up. I’ve seen people like hold on to something to kind of keep themselves balanced.
But, so I’ve been working on pistols. I’m almost there. I can, I can get to at least parallel. I like to kind of bounce it at the bottom to get down and up. But, anyway, so that’s something I’ve been working on since having Connor and that’s yeah. Years ago, you know? So, [00:35:00] I don’t know my body just kind of like, what was this movement?
Like, I don’t even know, understand what you want me to do now, but another thing I work on for like balance and control as well as core is I really like to do handstands. I was never a gymnast. I’m not good at any gymnastic movements. and so I like to play with stuff that I’m not good at. And I like handstands.
If that’s weird, I like wall walks. I like, so I do a lot of I’ll kick up and I’ll do a lot of shoulder touches. I’ll do a lot of single arm work. I’ll even do work where my head is already on the mat and I just kinda pike my legs and then bring my legs towards the wall. And then slowly. Work my legs up and then kind of push up to work on more strict movement.
so I think hand stands or are fun for a lot of different reasons. And then if it’s just like something I need to do extra of, like I’ll run or I’ll do core. I love both of those things are my jam. I [00:36:00] love core stuff. And, I love to run cause soccer player. So I guess I’ll always like to run, but yeah.
Kyle Shrum: I guess I’ll go next. Okay. I’ll put any balance work. Kind of like what Ashley was saying, working on things that were going on, things that you’re not good at working on things that you don’t know that you’re not good at until you try them. We’ve been doing, we’ve been doing stuff like this too in the program and doing lunch.
Like single leg. One thing that comes to mind is like a single leg, kettlebell, deadlifts. And so trying to balance on that one foot while you’re lowering the kettlebell down and, and things like that, and you find out, okay, my right leg is pretty good on balance. And then you go to the left leg and it’s like, what is happening?
You know? And so your body just kind of starts, you know, Rebelling against you. And so it can be humbling and frustrating. And so, but it also, for me, it gives me, it [00:37:00] constantly gives me something to work on, you know, like things that it thinks that I do a lot of, I can feel really confident in those things.
but then there, then you start doing this, this balance work, you start doing this individual, Accessory stuff. And then you’re like, Oh wait, there’s still a whole lot of stuff that I can work on. And so just kind of never being bored in the gym as well, always finding stuff like that. But I also put, odd object work, which I just kind of like to do, like.
Tire flips. I know not everybody has a tire, but you should go get one. They’re really fun. doing stuff like that or doing like heavy carries, I think it’s pretty well known around here that I enjoy carrying heavy things. And, so, you know, either farmer’s carries or doing some kind of sandbank work or something like that, it’s just.
And especially the, maybe not in the tire flips as much, but the heavy carries like that just kind of translates to life. And so to me, it’s, it’s a way to, to use my fitness in real life as well. Like sometimes you have to pick things up and carry them from a distance, you know, maybe not a [00:38:00] super long distance, but you have to carry it for a certain amount.
And like that hike that we went on yesterday, you know, we got one of those, Child carrier backpacks. And so, you know, for over three miles, you know, I had our two year old on my back, you know, and that maybe doesn’t seem like such a, you know, a great feat to some people, but like for me to be able to walk that long, you know, and carry her and I was fine.
And at the end of it, you know, I still could have cured her, you know, much, much further than that, you know, if I, if I had to, but just doing stuff like that, that’s just kind of fun and just kind of different and just always having something to work on and keep things spicy. that’s what I enjoy doing too.
Jerred Moon: That’sÂ
Joe Courtney: fine. This might be a bit abstract because not a specific skill, but I think I’m surprised to hear you said it, but, and we’ll kind of go along with like double unders cause that’s specific, very specific skill, but footwork in general, I think is fantastic to, to learn it and get down. And [00:39:00] for those of us who were athletes growing up, it just kinda comes naturally.
But it’s also a muscle that if you’re not willing in sports, you don’t really flex anymore either. So it really helps to get back into it and this, and it doing footwork and foot and eye coordination will help with so many different aspects and everything that you might do, because sometimes we, we, we try and programs, very simple things, but sometimes we do a little bit more complicated things and like doing a, a quite full work, a plate job.
Some people that have never done it are really going to struggle in this. but footwork in general, when I was staying in Baltimore at my brother’s across the street was a turf field. And because I had the turf field access. I was doing all kinds of foot work. I was doing sideways, running karaoke is backwards running barefoot stuff because of angle stability, because of moving things unilaterally or in, laterally and stuff like that, because it’s kind of echoes on what you guys were talking about, you know, balance and unilateral movements are so important and so [00:40:00] great for you, but there’s also great skills to be had with it.
And I think. Getting your feet dialed in an order, and it might give you more confidence for like say box jumps and other movements. And if you improve your ankles and your a fee for work and stuff, Dubliners could possibly come easier for you as well. And even, you know, you might even surprise yourself with the running.
Jerred Moon: WhenÂ
Ashley Hicks: you say footwork, I always think of that ladder that you roll out, like on a field or something and like, you know, in, out, in and out or the side shuffle.Â
Joe Courtney: Yeah. I mean, that, that definitely works too. I have, I had one, like a little square thing. I didn’t really do it. I was just doing running stuff, but I probably should, should have done that more, but she, I have weak ankles.
Jerred Moon: It’s just weird track running helps. My ankles are so sore from, I think it’s just running in general. so the, skills I went with balance, I completely agree that it, you guys are, you all kind of mentioned it in some way. Some way, shape or form [00:41:00] balance is huge. And I primarily use the Slack line for that.
At this point. I don’t do a lot of other stuff. I do. I do the Slack line a couple of times per week. It’s just like permanently set up in my backyard now. So I, yeah, I get on there and I’ll walk back and forth a couple of times. Sometimes I throw it up in my warmup, so I really enjoy the Slack line. I think it helps a ton with.
Balance proprioception. Right. Do you think just coordination in general? I feel like I see adults getting less coordinated over time, you know? And I’m not talking about like old either. I’m just talking, I’m talking about like other dads. I see, like trying to throw up football with their kids and stuff, getting finally less coordinated.
So. Learn how to juggle, you know, learn how to like, keep throwing a ball with your kids. Like things like that. Just things that are gonna keep your coordination in check. and then I think a majority of how I do all the stuff that you’re talking about, Joe, I don’t go to a track and like, [00:42:00] yeah, run sideways and backwards and do karaoke, but I play legitimate soccer and football with my kids.
And so I don’t just go outside and. Play catch, you know, I, I am trying to break their ankles with a joke. Every time I play with them. And I also am trying to make them as good as they could possibly be if they want to be athletes. So I want it for them to be impossible, to, to catch up. I want to spin around them, all these kinds of things.
But, they’re eight and six and they can already beat me in soccer if they team up. So I’m not doing a great job, but anyway, that’s how I do a lot of that stuff now. And I do think it’s really helpful in keeping me, athletic, not that the training won’t, but that’s what I wanted to hit on. Like Kyle and I are in this BCT track.
We’re trying to get really good at either running in a circle or a straight line. And lifting one lift. So the potential for imbalances right now, very high, which means that [00:43:00] once you get unbalanced, you get injured. And so that’s, if you’re following any other track, you don’t see that as much. And that’s also why we do body geometry.
Every fourth week of our programming, because we want to see the different planes of movement, different exercises that are a little bit crappy. A was it, you mentioned the single leg, dead lifts, stuff like that. So you’re going to see a lot more stuff with that. That’s why we program embodied geometry.
BCT we’ll have that as well next week, during our de-load. but I think. Other than the activities we talked about with balance coordination. Just making sure if you don’t follow our programming, you are seeing those different planes of movement and those different muscle contractions and not just doing, you know, basically two things all the time.
Like I lifted, I run or whatever. That’s a, it’s a great recipe for disaster and it’s not something I’m naive to. And, and we’ll always look at in our programming and make sure that we, you know, we’re not. Creating any recipes for, for injury, but BCT is getting close and so well, we’ll have to have some body geo next week to balance things [00:44:00] out.
But yeah, those are, those are kind of my, anything that’s going to keep you coordinated.Â
Kyle Shrum: I would say that helps keep your ego in check too, because it’s kind of, like I said, you start doing balance work and you realize how bad you are at it. And then you’re like, wow, there’s something else that I need to work on.
Like I thought I was pretty solid and you can be really solid in a lot of areas, but then you have other things that still need to keep work. Okay. So just always count keeping focused and keeping the right mindset as well. I think it can help with that too.Â
Jerred Moon: That’s what’s weird. We are, this goes back to several CrossFit games long, long ago when I still paid attention to CrossFit stuff, but the Jason Khalifa softball throw, I don’t know if you guys remember that, but there was a softball throw in the CrossFit games.
Hilarious. Right. SoÂ
Joe Courtney: yeah. So softball is CrossFit officially. That means anything you do with the cross. The Gates is CrossFit.Â
Jerred Moon: This was, I don’t remember which games it was. It was pretty early on. And, they took us off ball and they would just see who could throw it the furthest. [00:45:00] They never did that again or anything close to it because of how embarrassing it was for most of those fleets to throw a ball.
Rich Froning was like the only person who was good at it. And that’s cause he played baseball like his whole life, but just because you’re good at exercising. Does it mean in, in these guys, they can walk on their hands for like hundreds of meters at a time. Right. They have these other skills. Yeah. But their coordination still off, you know, like just not quite there.
So you have to practice all these other things. So the only reason I bring that up is not to make fun of. These previous CrossFit games, athletes, but these are some of the fittest humans in the world apparently really well balanced. Can’t throw a ball, you know? So I think you have to try new things. I mean, I think Glassman was even when he said it, you know, regularly try new sports or whatever, something like that.
So I do think you have to do all these other things to stay well rounded.
Cool. I’m going to quickly. [00:46:00] Give my brief of this workout. So we’re getting into the harder to kill five miler and it’s kind of complicated. It’s almost a four minute brief, which is odd. I mean, it’s already like, Oh gosh. So it there’s a lot. So I’m just going to tell you the short of it. The harder to kill five miler is five miles of intervals, 400 meter intervals.
And the first mile you go fast. At a certain pace. The second mile, you go a little bit slower, third mile, fast, fourth mile, a little bit slower, fifth mile fast. If you don’t keep the pace. You’re dead. So you got killed in it. That is the basic brief of the workout. A bunch of intervals having to do, keep to a pace.
And it alternates between a fast pace in a slightly slit, less fast pace. And yeah, that’s how the workout goes. If you guys want the full details of, and if you guys want to read it off, that’s fine. I’m not going to, Of what all of the [00:47:00] paces are, watch the brief, it’s on YouTube, it’s in the app all the time.
So you can see these things and see what kind of page that you want. And my only real note on this one for you, people rowing it is not 500 meter splits. It is not 500 meters splits. This happens every time we do it. And that’s fine. They’re like, how on earth do you keep a one 24 per 500 meter pace?
That’s not what we’re saying, do it all, you know, at the competitor level, we’re saying a minute 24, four, 400 meters. So just know, that is the difference there. Not what your ERG is reading out to you. So what do you guys have for this one? Don’tÂ
Joe Courtney: set yourselfÂ
Jerred Moon: up and say, Hmm, what was that?
Kyle Shrum: I was saying something. And then Joe came in. So, I don’t know if I was way behind or something.Â
Jerred Moon: But you’re a little quiet. [00:48:00] Go ahead.Â
Kyle Shrum: I was going to say, pay attention to what chair just said about, there’s a fast pace and there’s a slightly less fast paced. There’s not a slow pace.Â
Jerred Moon: Yeah. I was very careful not to say slow.
Kyle Shrum: There’s a less. Best piece, you know, and it’s actually kind of, it’s like a quote unquote rest piece, but it’s not even really a rest pace. It’s like a five second difference in your pace on the, on the quote unquote rest miles. so it’s, it’s still a fast pace. It’s not a slow pace. This is not a joke.
Like all of it is is fast, but the just certain miles are less fast. so with that in mind, I would say warm up, like to make sure that you’re warming up all of this is sprinting. Do not go into this cold because you will get injured. And then we will just tell you, we told you to warm up. SoÂ
Jerred Moon: anyway right now and running competitor, pace is ridiculously hard.
[00:49:00] I think once I can complete the harder to kill five miler at the ridiculous competitor, standardized set of running, I will then be ready for the five minute mile. So, it is a minute, 18 per 400 in the rest pace. That’s not terrible. Like if you’re like, Hey, go do like six to eight, 400 dead at a minute.
18. I could absolutely do it, but the rest pace is one 23. So it’s just it’s game over at that. Cause you can’t even like back off that much. So yeah, it’s, it’s very, very near impossible, but I think I’m going to set that as a goal to complete before this BCT stuff is over.Â
Ashley Hicks: There’s a difference between a dude doing a 400 at that pace and a female doing a 400 at that base.
I’m just saying,Â
Jerred Moon: yeah, I didn’t put it in here. It’s theirs.Â
Ashley Hicks: Nope. There’s no different standards, so I’ve never, never survived this one. And I’ve always ran because I love to run for hundreds. I actually liked to run for hundreds, especially with the rest that you have in between. But yeah. Aye. So today we actually did [00:50:00] rowing.
We did calories on the rower for, with other things for 40 minutes. And I got a blister just doing that because of just how moist I hate that word, but how wet it is and the, in the, in the air here in Florida. And so all I can think about is like, if you’re going to do this rowing, like maybe have some chalk, like it just chopped your hands before you.
Jerred Moon: Yeah.Â
Kyle Shrum: Yeah.Â
Ashley Hicks: I’m beingÂ
Jerred Moon: serious a lot. I did that a lot in Florida when I lived there and I did a lot of chocking of the hands for rowing.Â
Ashley Hicks: So that’s my tip. Chock your hands. If you’re going to row, if it’s humid in the area.Â
Joe Courtney: No, you’re for prepare for the moist.
Don’t set yourself up to be killed. That’s what I said once, but I’ll say it again.Â
Ashley Hicks: So you’re saying, do you recruit like 100%? What do you mean by that?Â
Joe Courtney: yeah, you might have to base it off of your mile standards and 400 meter standards to see [00:51:00] how that is, so that you can sustain it because the first mile or two might be decent.
it might be challenging, but it’s still gonna, it’s gonna go down because you’re not getting a whole lot of rest in this. Yeah, it should be nice and moist by the end of this.Â
Jerred Moon: Well, here’s my challenge. So what Joe is basically saying is don’t, don’t try and pick a level that’s higher than your capability.
And I kind of agree with that. It’s also like stairway to heaven. The workout is built in such a way that you’re supposed to start over. Right. if you get killed the first time, I think this is the rule, right? If you, you go through, you get killed, you can start back over to finish, but then. That’sÂ
Joe Courtney: how I’m like the first two miles or somethingÂ
Jerred Moon: it’s like within the first, if it’s basically a, if you pick the wrong pace, it’s a, it’s a safe.
So like if you get killed, yeah. If you get killed in the first mile, add five seconds to your pace and start over. So that’s a good way to find out that’s the official rule, but he’s saying don’t even take it that far. WhereÂ
Joe Courtney: are you going to get trial by [00:52:00] fire? Go ahead.Â
Jerred Moon: Thank you. That’s what I want. but my real recommendation isn’t to.
be the antagonist to Joe’s idea. It’s just, if you have completed this workout before, so this is more for the veteran athletes. Just try and go a little bit faster than the pace. And I’m not saying if you’ve completed, established go competitive this time. I mean, there’s not. a terrible difference there, but if you need to split the difference there, then do it.
So just be pushing yourself in this workout, if you’re like. Yeah. I, I did rowing, I completed established last time, which is on the rower one 36 and one 41. Just try and make that a little bit faster, maybe one 34 and you know, one 39 or something like that, you know, just make it a little bit faster. pacing to, to push yourself if you’ve done it before and survived.
So that’s my official recommendation is keep pushing yourself on this one. I might, I might just do this one yourself. Saturdays are not programmed on BCT just so everyone knows. And I might just have to go change the [00:53:00] programming to make it shirts there. Go untilÂ
Joe Courtney: failure.Â
Kyle Shrum: Yeah.Â
Jerred Moon: Five miles of 400 meters. I would, I’m just curious to where I would die at the competitor pace.
It probably be mild too. I would get, I would get one mile and maybe I might survive the second mile. I think I that’s my hypothesis of my best case scenario surviving the second mile. And in third, I’m just out like the first one. That’d be like, no,
but I want to do it. Cause that’s, this is the it’s official. Once I can, can I can do this. I will be able to run a five minute mile. That’s it. Alright, that’s all I got. You guys got anything else?Â
Joe Courtney: it is de-load weeks, so it’s a great time. Join.Â
Jerred Moon: It is a de-load week, which means you’re going into a new wave of training.
So it is an excellent time to join the training. Thanks, Joe shameless plug, for all of our athletes who have been [00:54:00] around and you are sticking to the training. You know our hats off to you. Thank you guys so much for being a part of the training. We have sent out so many patches, killing comfort patches, meet yourself, patches shirts, black PR shirts, red PR shirts.
So the athletes in the programming are crushing it, and they’re only crushing it through their consistency. And so keep doing that guys. I know it can be a grind towards the end of the year. We’re getting into holiday stuff and all this, all these things that. Make it easier to take your foot off the gas pedal, but don’t let the call of comfort kill you.
You got to kill that comfort. Anyone else who’s interested in the training, go toÂ dot com. Sign up for a 14 day free trial and find out if the training is for you. Maybe it’s not, maybe it is. It most likely is with our 19 different tracks that we have. Now there’s a place for, for everyone. so go toÂ dot com [00:55:00] and sign up for free trial, but that’s all I have for this one guys until next time.
Thanks for listening to the garage gym athlete podcast. You want to learn more, go to garage, gym athlete.com. You can learn about our training. Let us send you a copy of our book, the garage, the mathlete, or you can even get featured on the garage gym athlete podcast. Thanks for listening.