Hey, Athletes! Do you use self-selected rest or fixed rest? Listen to this weekâ€™s podcast to find out what is more beneficial for you!Â Â
Episode 70 of The Garage Gym Athlete Podcast is up!
In this weekâ€™s episode, the 4-ship is at it again. The coaches give us their updates and announcements before going over the study.Â This weekâ€™s study is on rest and whether self-selected or fixed is more beneficial for you.Â The topic for the week is a book review. The team read â€œThe Big Leapâ€ and they give you their favorite parts and takeaways on it!Â Â
For this weekâ€™s Meet Yourself Saturday workout Jerred has added to an old workout to bring you Blitzkrieg 2.0. This one will definitely test you so give this one a go!
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 61-MINUTE EPISODE WE DISCUSS:
- â€œThe Big Leapâ€
- Self Selected vs. Fixed Rest
- Blitzkrieg 2.0
- Kyleâ€™s PR All From A Tune-Up!
- Tips For MYS
- Updates and Announcements
- And A LOT MORE!!
If you want to go a little bit deeper on this episode, here are some links for you:Â
Study of the WeekÂ
- Acute and Long-Term Comparison of Fixed vs. Self-Selected Rest Interval Between Sets on Upper-Body Strength
Garage Gym Athlete Workout of the WeekÂ
Be sure to listen to this weekâ€™s episode:
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
More About Rest and The Big Leap
[00:00:00] Jerred Moon: ladies and gentlemen, welcome to the garage gym athlete podcast. I’m your host, Jared moon, the garage. The mathlete podcast is a result of my desire to build better humans, unequivocal coaches, and autonomous athletes. I’ve spent the last several years obsessing over program design nutrition in every other way, you can optimize human performance.
This podcast distills the latest scientific research with what I’ve learned and blends it with the not so scientific field of mental toughness. We are here to build you into a dangerously effective athlete. If you enjoy this podcast, you can find out more about our email@example.com. And if you want to pursue more into the field of coaching and programming, head to end of three fitness.com.
Thanks for listening.
[00:01:00] All right, ladies and gentlemen, welcome to the garage gym athlete podcast. Jared moon here with Ashley Hicks. How are you doing Ashley?Â
Ashley Hicks: Doing well. Good morning.Â
Jerred Moon: We have. Joe CourtneyÂ
Joe Courtney: when he’s like, did he mean again?Â
Jerred Moon: You say whatever you want. Nobody knows when we’re recording this until now.Â
Joe Courtney: FranzÂ
Jerred Moon: and Kyle Shrum.
What’s up, Kyle?Â
Kyle Shrum: Hey, what’s up? I have nothing else.Â
Jerred Moon: Oh, I wanted to start with you. What are your thoughts?Â
Kyle Shrum: Oh, okay. Life is swell. so my, My update this week is a couple of weeks ago. got my bike tuned up. You know, I’ve been biking recently,Â
Ashley Hicks: road bike, or mountain bikeÂ
Kyle Shrum: road. I’m not brave enough for the mountain biking.
I’m too accident prone as it is. So, but, I got this, I think I shared it when I got it, but I got this old steel frame. Bike [00:02:00] off a gown, Facebook market and, did a few rides with it, you know, and it was just kind of getting used to it and went and got it tuned up. And man, a tuneup on a bike really makes a difference in how it performs andÂ
Jerred Moon: it was amazing.
Kyle Shrum: It’s amazing.Â
Jerred Moon: How DOL changes in your car or truck?Â
Kyle Shrum: Yes, I do.Â
Jerred Moon: Just curious.Â
Joe Courtney: Yeah. I mean, I don’t feel any different than again. Oh, change.Â
Jerred Moon: Yeah. Depends when you don’t get an oil change, have you ever noticed a difference if you don’t get one for several years?Â
Ashley Hicks: No, cause I’ve always had oneÂ
Jerred Moon: day, your car would shut down justÂ
Joe Courtney: a few times.
Kyle Shrum: I get the logic of it. But anyway, so yeah, I did a few rides with just, just as I bought it and then got a tune up with it. And man, it really made a different actually PR my mile ride, my 10 mile ride that I usually do. So that was really cool. That’s huge.Â
Joe Courtney: Yep. It reminds me, I think I need to clean my Rover once it comes in, once it final, the [00:03:00] mail finally comes in with it, my delivery stuff, but yeah, it’s probablyÂ
Ashley Hicks: time sand and your rower.
Joe Courtney: Well, no, it’s not gonna have sand yet. Cause it’s just getting here, but I left it outside. It was predominantly outside of the SanÂ
Ashley Hicks: Diego. Yeah. But you never know the storage unit. They put it in. Could beÂ
Jerred Moon: Sandy.Â
Joe Courtney: Don’t put that evil on me.Â
Ashley Hicks: Sorry.Â
Jerred Moon: I imagine a storage unit. They use to like replicate a beach for like a studio, like a, like a movie.
And then they put your rower in there just for storage purposes, like a dual purposeÂ
Joe Courtney: for someone that doesn’t like fiction. You’re just making them all kinds of nonsense. Right?Â
Jerred Moon: No one said I have a bad imagination. Sure. So Kyle you got is the bike update, man.Â
Kyle Shrum: Oh, is that not good enough?Â
Jerred Moon: No, I I’m waiting specifically for, from last week.
What’s your Halloween costume for the 5k run?Â
Kyle Shrum: Oh, no, I can’t.
We [00:04:00] haven’t ran. We haven’t ran the race yet. So I mean, by the time this drops where we will have run it, butÂ
Jerred Moon: yeah, you’re speaking in the future here.Â
Joe Courtney: I think about being in the future. It’s November. Okay. Over it’s Christmas season,Â
Kyle Shrum: I’m going to drop a picture on you guys. Once it comes in, the costume comes in tomorrow.
So I will send you guys a picture tomorrow, but the podcast listeners will not see it until after the race,Â
Jerred Moon: man. That was a big reason I started with you. No, no,Â
Kyle Shrum: not happening. Hannah got hers in.Â
Jerred Moon: can you tell us what Hannah is?Â
Kyle Shrum: No. Cause then we’ll give away what I am. It’s a couples costume.Â
Jerred Moon: Pebbles and bam, bamÂ
Joe Courtney: bye-byeÂ
Kyle Shrum: pebbles and Bambam would have been hilarious.
Jerred Moon: Emily and I were pebbles and Bambam in college together once. And then we were, what was it? The, the Brad Pitt Angelina Jolie movie. Mr. Mrs. WeÂ
Joe Courtney: wore a suit address.Â
Jerred Moon: No, we did it. The, [00:05:00] where they’re running around, like in their underwear and white shirts, I were scanned were boxers and a white shirt and had a gun.
It’s crazy. What? You’d walk around with a real gun and Halloween loaded, Texas. I’m kidding. It. Wasn’t a loaded, real weapon. Okay. Ashley how’s life.Â
Ashley Hicks: Life is good. I had my second biopsy done yesterday and the boys got to hear me complain. it was a lot more painful this time, but I, I think it’s, they wanted more tissue.
So they went in deeper and. Good gracious. I was breathing and wiggling my toes and doing everything to not focus on what was going on. But anyways, got some cool vampire bites as Joe said, too. so I’m going to have cool scars. Not really. It’s not really that big, but, Scott nine this weekend are we’re skipping Halloween.
We said, eh, Since we took Conner like trunk or treating or whatever our friends are watching him for us this weekend. So we’re going to do like a two night staycation. We’re [00:06:00] just going to go down to Destin and just kind of hang out and be by ourselves. It’s going to be weird. Cause you can like wake up when you want to.
And let’s be for real, we’ll probably wake up same time.Â
Kyle Shrum: Yeah. That’s, you know, sleeping in it’s impossible.Â
Ashley Hicks: That’s true. but it would be nice. So we’ll We have like plans to parasail maybe, or do like some sort of boat excursion out there and just, yeah, I think it’s good to get that time together. every once in awhile, if you can,Â
Joe Courtney: are you staying at a really nice hotel?
That’s like, has that boardwalk?Â
Ashley Hicks: No. So we’re not staying down there, like towards, I think you’re talking about like right across from McGuire’s and whatnot. yeah, we’re not staying there. Yeah, we are staying, it’s like a little. It’s like a sweet resort thing. Like it’s got its own kitchenette and whatnot, and we always try to stay with something that has like a kitchenette of some sort, so we can make breakfast.
that’s the financial side of Scott. Like we’re not going to buy every meal for [00:07:00] two days. We’re going to do, you know, something. So, we’ll probably bring the blender and do our normal smoothies and eggs for breakfast and yeah, but it is right on the beach, which would be really nice. Look out the window.
There’s the beach slash. Want to walk on the beach to it. So we’ll probably do some sort of like eitherÂ or I don’t know, we’ll do something for a meet yourself on Saturday. That’ll be body weight,Â
Jerred Moon: each run for max distance, not ruin your ankles and calves for at least a day or two.Â
Joe Courtney: Like the first time I went on a really long beach run was in Destin and we passed a couple of guys rucking and I’ll just like, let them know those guys.
Jerred Moon: JoeÂ
Joe Courtney: that day. Yes. And it was a sad day because after I worked out, I was walking around, I was still kind of sweaty and had my bandana on and I was, I had to stop in the BX or something or the next, whatever, the Navy one and the command master chief [00:08:00] of the base came up to me and said that bandanas aren’t allowed.
So I can’t wear bandanas anymore. I’m really sad about it.Â
Ashley Hicks: Like to cover your face, orÂ
Joe Courtney: I was wearing it as a sweat band, like I always do, but they just completely said that they can’t wear them at all. And I was like, you’ve been working out and he’s like, you have just no bandanas at all. I was like, Oh,Â
Jerred Moon: justÂ
Kyle Shrum: kind of give a reason for that.
Jerred Moon: They justÂ
Joe Courtney: said it was like gang stuff. Oh,Â
Ashley Hicks: my goodness.Â
Joe Courtney: Those infamous gangs about rain.Â
Kyle Shrum: Hey, you don’t know, maybe that’s maybe that’s how they rollÂ
Ashley Hicks: bloods or CripsÂ
Kyle Shrum: green,Â
Joe Courtney: bright green. I wasn’t even wearing my blood’s one. No, I got called out about that in Baltimore. WhatÂ
Kyle Shrum: kind of, what kind of gang uses neon green as their color?
Jerred Moon: The trees, theÂ
Kyle Shrum: trees. Oh my goodness.Â
Jerred Moon: Why don’t you just move to a sweat band?Â
Joe Courtney: well I ordered some,Â
Jerred Moon: but likeÂ
Joe Courtney: actually full eighties, full [00:09:00] ladies out, but also then I’m going use a, a, a loophole. See if I can get away with it. Cause normally bandanas are like the Paisley print, but I had like a Maryland flag, one, a leopard print one and some other ones that aren’t Paisley.
So I’m just gonna rock those and see what happens.Â
Jerred Moon: You see the same guy and he’s going to be like, what part of bandana? Don’t you understand?
Joe Courtney: Yeah.Â
Jerred Moon: Oh, I thought you meant the one with those specific pattern. My bad.Â
Joe Courtney: Yeah. Like anyone Paisley. Okay. This is a Paisley. it seems like people are liking strength, but, theÂ
Jerred Moon: first.Â
Joe Courtney: Worked out Liz came back and was like, the first thing she said was I don’t like you. And then she walked away. So we’ll see how this does on our marriage.
And then lastly, I don’t know if you guys realize that I just realized this a couple of hours ago, but there’s going to be more time travel between us, except you guys are the one that’s time traveling. And I am not because it’s daylight savings and they don’t [00:10:00] practice daylight savings here.Â
Jerred Moon: ThatÂ
Ashley Hicks: means for like four days, my child will get up at five 30 in the morning instead of six 30.
Like that’s what I’m not looking forward.Â
Jerred Moon: No, the change is going to happen. Yes. Gotcha.Â
Joe Courtney: so I’ll be nine hours ahead versus eight or whatever it is.Â
Jerred Moon: So yeah, even worse.Â
Joe Courtney: Yeah. Kind of sucks. And I really sucked because I was real, I realized that looking at football and I was like, wait a minute. Games started at eight.
O’clock not nine. And then I realized, Oh crap.Â
Jerred Moon: When does the time change? I don’t even know this weekend. The firstÂ
Joe Courtney: November, first time.Â
Jerred Moon: All right. My kids didn’t go to school. I literally have no idea. Okay. But you’reÂ
Joe Courtney: you’re, I mean, we can fade into you, but you’re off duty. You’re off snack duty.Â
Jerred Moon: Okay. Yeah.
So Emily has gone for about two weeks and she’s back and it’s great. I guess that’s my update. I didn’t even have that. I didn’t even have that down as my update. They’re all coming up. Yeah. So anyway, Emily is, was with a family [00:11:00] with, her sister who just recently had a baby, and then we’re going up there in a few weeks so I can see the baby hold the baby.
Ashley Hicks: For like one timeÂ
Jerred Moon: let’s be, I am not a baby fan. in general, same, my, my own babies were, tolerable. So babies that aren’t mine, you know, they’re just scary. They’re so scary. They’re like so fragile. I just a little bit older. I’m good. But like, I’m talking to the super small baby. They’re scary. They frightened me.
I wonder if that’s an actual fear. Yeah. Anyway, that’s my kryptonite right there. Small babies.Â
Kyle Shrum: Writing that down. Yeah.Â
Ashley Hicks: You’re just going to have a bunch of Newports show up to this doorstep.Â
Jerred Moon: I don’t, I don’t get, I don’t get scared seeing them. It’s mainly just holding them and stuff. I’m kidding. It’s not that bad.
I have three kids. [00:12:00] but if Emily did tell me she was pregnant for number four, I’d probably start throwing up. And then I dunno, I would recover. But, yeah. Thanks, Joe. You took the, you took it this direction. Somehow. All I was going to update everybody on is my squat and mile had been retested. So I added 25 pounds on my squat.
I mentioned that last time I got to what does that? Four 35 and then my mile time, there’s actually a story to my mile time. Hey, and I was saving it for the podcast. So I ran, it was programmed for Saturday, a BCT track. Doesn’t do me yourself Saturday. We normally have like a run track day on the weekend.
And this week it was there this past weekend, it was retest the mile. And I did. But I was listening to my Garmin the whole time. And Garmin will give you a pace, you know, like you can look in and see how fast your pace is. And I was looking and the first lap, it was like, you’re running a four [00:13:00] 30 mile. And I was like, well, that seems a little fast.
So I should probably slow down. So I slowed down and then it said I was running like a, between a five, 10 and five 11. And I was like, okay, let’s just hold on to this pace until you can’t. And, and see where the mile ends up. And then the last mile, the last lap, I was super tired and it said I was at like, I was fluctuating between five 50 and above.
And I was like, okay, nailed it. I seriously, wasn’t even looking at my total time. I was only looking at this pace time. And so I was like, I’m going to, I’m going to crush this. And I finish and I expect garment to, cause after you. Hit a PR it tells you it’s like PR and it’ll like show on your screen.
And I was like, Oh, interesting. Did not tell me I got a PR, so that’s let me check it out. And then I sat down, stop the watch and sync it to my phone, where I could look at the data and everything. And it was like, it was like a five 55. And I was like, What I thought I was running super [00:14:00] fast. So this pacing thing is only for that.
Given second is your pace. So I must’ve been slowing down whenever I wasn’t looking at my watch and then speeding up right before I would look at my watch. And this is all subconsciously not anything I knew I was doing, but I also knew when I finished that mile, I wasn’t that tired. I was like, normally I’m on the ground after like a max effort mile or at least.
Significantly sucking when in five 55, it wasn’t that bad. Cause I can typically do with like, one-to-one worked rest. I can do repeat six minute miles. And so a five 55, I was like, that’s odd. I was super mad basically the rest of the day. because you can’t just do it again. Right. So, I waited till the next day and ran a five 32.
So I did get my mile down and that one was more the expectation that. It sucked, basically after the first lap for perhaps two, three and four, they all sucked. And I got five 30, [00:15:00] two and going to 505 minutes. Seems still seems impossible. So, even though that’s a good, that’s 13 seconds down on the mile, 25 pounds up on the back squat.
We’ll see. That’s that’s it though. That’s those are my updates on my all time and squats. Hopefully things keep moving in the right direction.Â
Joe Courtney: I’m not sure what, I’m not sure which, estimate thing you had on the pace, but I know there’s different ones you can do, whether it’s like pace now. And then I know when I did my 5k, it was like current pace, pace up finished, and then estimated time to finish.
So there’s different ones you can do for those. So you might just have to play around with the data fields. Some see what might work best.Â
Jerred Moon: So I’ve actually changed it. And this is how I used to run. this is, before I had any wearable, I used to do this with, I think it was map my run on my phone. So I would run with my phone in my hand.
and you could set it up to where map my run would tell you at any given interval, it could be 0.1 mile 0.2, whatever you want it to. This voice would come on and tell you how many [00:16:00] miles per hour you were actually running. And so I had it set to every 0.1 mile, a voice would come on and tell me the speed that I’m running.
Cause I used to want to run a six-minute mile. I knew that was 10 miles per hour. And so anytime the voice came on and she was like, yeah, 9.4 miles per hour. I knew I needed to speed up because 0.1 is not very far, you know, so you’re making these incremental things. So that’s what I changed to on my garment.
There are only two things that I look at on my garment now, total time. And how many miles per hour I’m currently running, which is similar to instantaneous pace. but for some reason it works better in my brain to know how fast I have to run, with miles per hour. SoÂ
Ashley Hicks: yeah. That would drive me nuts. I used to just look at my watch every 400 meters, like somebody telling me like my pace.
I don’t know. I don’t know.Â
Jerred Moon: It probably works for you. Every, I look, 16 times. I look every hundred meters. When I, when I ran on, when I did the five 32, I [00:17:00] would look at my watch. So nothing’s telling it to me. I would look at my watch every a hundred meters to make sure I’m. I think I need to run, 12 miles per hour.
I think it is to hit a five 28. I, I have to run close to 13 miles per hour to hit, the five minute or below. So yeah, which I ended up running just like, I think I ran 13.7 miles per hour on my first lap and then like 10.8 for the rest of them. So, or something like that, or 10.5 or something. Anyway,Â
Ashley Hicks: Kyle, how’d you do on your retest?
Kyle Shrum: only tested the back squat. I was going to do the squat and the mile in the same day since that’s what I’ll be doing for the final test. And I had already eaten lunch that day and running after I eat lunch. And you hadn’t been, I got about a lap and a half in and I was like, Nope, I happening. And then the reason I D I did it on Thursday, cause my weekend was super swamped.
And so I didn’t get back to it. But I did get 20 more [00:18:00] pounds on my back squat. So I got my back squat down, put up 20 more pounds. SoÂ
Jerred Moon: yeah. And I think so I think the most on the, so we have BCT track, right? So there, I haven’t looked to see if there’s any quitters. I said I was going to update on the podcast, but I haven’t.
Ashley Hicks: I think someone got injured. I sawÂ
Jerred Moon: it on paper and he didn’t even leave the track. He didn’t leave the track. He’s just doing the, he had a high hamstring pool and he is, he’s just gonna do the accessory work and he feels like he can still do some of the running. so anyway, I’ll check for the next podcast.
See if we have any quitters, but the overall results of those who are reporting have been pretty awesome. I think everyone’s getting 15 to 30 pounds on the back squat. I think 30 was the most. A lot of people hitting lifetime PRS or tying, lifetime PRS and, some serious decreases on the mile. I think the biggest decrease we saw on the mile, was like 20.
Six seconds or something like that, which is, and these, and as far as I know, I don’t know, everybody’s mile time, but the person who did have that increase was not running like a [00:19:00] 10 minute mile, you know, they were already running like a, like an, a sevens and they got down to the sixth or something like that.
So they’re, they’re pretty impressive, results all around from the, from the crew. So it’s been, it’s been fun.Â
Ashley Hicks: Do you guys have any females on the trackÂ
Jerred Moon: zero? Hmm. Yeah. Not by choice. I didn’t. Maybe next cycle. We’ll see. We’ll see. Yeah. Yeah. And I would, I actually liked that data because I don’t, actually I talked about this a little bit.
I’m not a hundred percent sure what the 500 pound back squat five minute mile is for a female. You know, we, we kind of had that discussion, like what would that be for a female? And we threw around some numbers, but I don’t know.Â
Ashley Hicks: I could be convinced.Â
Jerred Moon: What was yours? What did you end on thinking? It would be for females,Â
Ashley Hicks: like somewhere between two 50 and I don’t know, two 50 and 300.
I don’t know.Â
Jerred Moon: I want to sayÂ
[00:20:00] Ashley Hicks: three 25Â
Jerred Moon: for aÂ
Ashley Hicks: femaleÂ
Joe Courtney: that I’ve seen. It’s usually you take the males in times 0.6, five.Â
Jerred Moon: 65%. Well, I think it should be based off of body. Weight is what you would take into correlation. But the fact that the sample size of those on earth who have completed 500, five minute is to, to people as far as I know, it’s hard.
Cause I know clink who did it. He’s heavy. which really made the back squat look super easy for him, but also makes the mile super impressive. Cause he was like two 15 or something like that. and the other guy who did it, I don’t remember what his body weight is, but he seems smaller. He, probably like 190 pounds or something similar to me.
So it w we would have to take that into account, but I know that the 500 pound back squat is like 2.7, 2.8, my body weight, something like that. So.Â
Ashley Hicks: So Joel, what would that make that time? LikeÂ
Joe Courtney: sub seven, just do the same calculations and it seems really, really slowly [00:21:00] 25.Â
Jerred Moon: Hmm. You, probably cause you added, did you, if you only multiply, so you have to take total amount of seconds, multiply that by 0.6, five, then subtract that from the total amount of seconds.
Sorry. I do a lot of math and programming. Let’s go ahead and hop into the study. So the study name is acute and longterm comparison of fixed versus self-selected rest interval between sets on upper body strength. So that’s what they’re looking at. They’re really just looking at, how much should you rest to get stronger?
And they had 33 resistance trained men that participated in this study. They were required to have at least one year of training experience, but the average, approximately four years of experience, the author’s note that all subjects had trained with rest intervals between sets of one to two minutes prior to the study, the purpose of the study was to compare the effects of fixed and self-selected rest intervals on acute performance and [00:22:00] longitudinal strength gains.
The authors hypothesized that training volume would drive strength gains, and that. Volume would be similar in both groups. Thus the, they expected the strength gains would be similar between groups. so I’ll read what they did, like how they did it, and then we can go into, some of our takeaways. The subjects subjects were randomized into two groups, one group trained with fixed rest intervals, 75 seconds between sets and the other group trained with self-selected rest intervals, both groups perform three sets to failure for each exercise, chest press seated, row, shoulder, press, and lap, pull down and trained three times per week.
For eight weeks, one rep max strength was assessed pre and post training for the four exercises the subjects use for training. Training loads were initially set at 75% of the subjects. Pre-training one or at max, and they increased their training loads by five to 10% for the next session when they completed more than 10 reps on the last set of a given exercise.
[00:23:00] And I’m not going to jump to the conclusion yet. I just want to get everyone’s takeaway, or what they found interesting from the study on rest times.
Ashley Hicks: So I felt like for the self-selected rest, that’s always been kind of where I go typically. So for example, today’s workout. We had some back squats and then we had, like 60 seconds of each different movement. So with the back squats, it was like, you’ve got two blocks. So you S you choose the rest, but you’ve got two blocks to complete it.
And then the next part of the workout you had self, you had. Rest in there for you. And I, it just depends on what you’re going for. So this is all strength, right? So for self-selected rest, I think it did it. You’re gonna get stronger with self-selected rest. It’s fine. I think if you are on a time cap, like most of our athletes are like, they want something within [00:24:00] 60 minutes, some within 30, you kind of have to.
Make sure that if you are going to do self-selected rest, that you’re still efficient with your time. And so that’s where the, you know, rests already programmed in can be good because then it doesn’t you yourself. Won’t go over that time. But if you’re looking for strength gains, I think it can be found within both, but, I think as long as your body is fully recovered, Not fully recovered, but you know what I mean?
Like between the sets. It’s cool. And I feel like you’ll gain strength with both the self-selected as well as, the timed, the built in time rest, sorry, kind of tripping up on words there.Â
Joe Courtney: I think it would be subjective to the person and what you’re doing. typically I. Standard is, depending on what I’m doing is like all to ultra ultra-fine restaurant two minutes, but then depending on what I’m doing, I’ll adjust from there.
So like today with strength, we had the reps at 65% and Liz and I were arresting at [00:25:00] exactly two minutes. And then when we went from 85 or 65% to 85%, and I think, and I didn’t even look at the time when we went, did that jump because I wanted to make sure I was fresh for the 85 on field. But for the 65, I knew that I could do it.
I saw two minutes at two minutes, we were doing. Our sets in between. So depends on what you’re doing and how you feel personally. And then, I mean, there’s even people like Liz, who she doesn’t rest enough, so she needs to watch her watch to actually like rest it off because she’s go, go, go. And I try and get her to rest more.
So, so like she’s watching the time to the rest of them enough to make sure they get enough out of it. And then I’m watching it because. I just need, I just need a break when they’re squats,Â
Ashley Hicks: but does though, so my question for that though, is, is she failing and that’s why, like you think she needs more rest or,Â
Joe Courtney: form somewhat.
but she’s not failing. I just think she, I guess being more, a little more explosive to be a little more quicker, just more efficient in general. but on the squats today, she, she was fighting just in the past with like, [00:26:00] Super simple stuff like that. She turns accessory work into like little more cardio kind of just like, if you go slower rest more, you can do a little bit heavier to get this out of it.
If not this.Â
Ashley Hicks: Yeah. The only reason I ask is because I know Scott self-select arrest and my self-select arrest is way different.Â
Joe Courtney: So in which direction,Â
Ashley Hicks: Scott. Takes more rest. I don’t need as much rest. And I, I guess,Â
Kyle Shrum: yeah, that’s how it’s typically how Hannah and I go as well. Like we always do fit week together.
And so a lot when we’re doing the barbell lifts, especially, and you know, she’s like cranking, especially since we had two racks now, so we don’t have to like actually wait on each other to like change weights. and she’s like cranking through hers and I’m just like, You need to slow down, like, like to, and she’s like, no, you need to go faster.
I’m like, okay. Who’s the coach here, you know, it’s like, I know what I’m talking about. And then she’s [00:27:00] like, nevermind, nevermind. Yeah. I typically will just like do my fit week and my coach shirt, just so she knows. But no, she, she does go. It’s the same thing. You know, she goes through hers faster than, than I do.
And I think it’s because she just kind of feels like. She’s also just kind of used to training in the morning, right before school, she’s got to get it done. So she gets ready for school to get going and all that kind of stuff. Whereas I just, I have my time during the day and, you know, my self-selected rest.
I can, I can rest as I need to. But I agree with Joe, it kind of depends on and Ashley as well. It kinda depends on your goals and like what you have time for. so just making sure that you’re efficient also intensity should play a role in your rest period. If you’re going, if you’re going heavier, you need to rest longer.
and if you’re, if you’re going a little bit lighter, then you probably don’t need as much rest to recover for the next set, but also they referenced another study that in. Sorry, if I’m taking, stealing your son, right?Â
Jerred Moon: I think that you did it intention. This is why I don’t post notes. [00:28:00] Go ahead. Go ahead.
Kyle Shrum: You can say I’m probably not going to say something or something that you want to say about it anyway. it seems that like, self-selected rest works longer over longer periods of time. So there’s another, this study only covered eight weeks. There’s another study that went 16 weeks. And like when they went for 16 weeks, the self-selected group, so a much higher.
Jump in strength then the fixed rep group, versus this one, they were the, the strength increases on this one where we’re roughly the same. The self-selected was a little bit higher, but apparently over 16 weeks is the more you go. It seems like the strength increases even more. So. All right, go ahead.
Jerred Moon: Well, that actually wasn’t my takeaway from that study. So my takeaway was, and my issue with this study, was upper body versus lower body. I think that it’s very, very different. So the actual results of this study that we covered, within an eight week period, both protocols seemed to be effective for strength gains cause the strength gains.
[00:29:00] Between both groups was very similar. However, more training volume was accomplished by the self-selected rest interval groups. So that means the, these 10 rep max tests or whatever they were doing. they could pump out more repetitions, and, and more volume in a given training session. Then the people who had the predetermined, rest times of 75 seconds.
so the they’re saying that it’s more efficient to. Rest less, which we kind of covered. We covered in another study about supersets and how super sensitive, still very effective. but you know, they’re, they’re very time efficient too. That’s why we use a lot of them. But to Kyle’s point, if you want to go, if you’re looking at intensity, I think it’s just kind of common sense.
So yesterday in BCT track, we hit five sets of. three reps. It was, but it was working up to a triple. So like, just a heavy three rep. There was no predefined how heavy you should go. And I ended up working two 93% on my last set [00:30:00] of three, which was 400, five pounds. But before I did that, I’ve been resting about two minutes in between sets.
And I rested about four minutes before I did that set. Cause I knew four Oh five for three was gonna be challenging for me. And so I was like, okay, I’m going to rest longer. And it just works out better that way. I think when you get into lower body, because the study Kyle was talking about, The differences start to get pretty large cause that, that was mainly on, lower body that study.
And so across 16 weeks, there’s quite a big difference between people who rest one minute, three minutes and five minutes with people resting people will rest five minutes between sets and lower body over 16 weeks, is significantly different on the leg, press the bench press. There’s still some difference, but.
The leg, press side of that was, was much, much different. So just something to take into account, what kind that you’re doing. But ultimately if you, if you don’t have a lot of time to, train, like Ashley was saying, you can pretty much do it any way you want. I would just take this into account when you are doing like a heavy [00:31:00] set of three, like I said, or a one-rep max, like what was it we did on BCT.
Kyle was like a. Was it 10, 10 by three at like 85 or something like that. And that was it for the day. Right. All were doing, there was nothing else. And it took me like 45 minutes to do 10, 10 sets of three reps because that’s, I was just resting a ton between sets because I wanted to make sure my form was perfect every time, like Joe said, I want to make sure I was explosive as I could be.
And I had the time. Right. I wasn’t in a hurry. So I wasn’t like, a big problem. So I think. I guess my takeaway is it doesn’t matter that much, but it probably matters when you are lifting really heavy things and need to recover.
You guys got anything else?Â
Ashley Hicks: Nope. I think you hit it.Â
Jerred Moon: Yeah. Yeah. I think you, to your point, Joe, like turning, Like a super sets into basically a crop workout. I don’t know. I don’t, you know, I’ve, I’ve often thought of that [00:32:00] because our body geometry stuff has a lot of super sets in it. And you could almost do body geometry as a CrossFit style workout if you want it to.
Cause the, the loads aren’t super heavy, you could go through a super fast if you want it to. And just like not, I mean, you can finish the body geometry, all the body geometry, if you did it CrossFit style in like 15 or 20 minutes. Max. it should take 30 to 35 minutes, butÂ
Joe Courtney: there was somebody this past fit week that actually combined super spits.
And they said it was a bad idea. He regretted it after the first day.Â
Jerred Moon: And I don’t think that’s what you should do. I think that you should tax them also. We’ll give a time to recover, get back after it. just based off of what we’re trying to train, you know, we’re not just trying to train this, localized, muscular endurance over and over again.
but you could do it that way. And. I don’t have any science on why it’s bad. It’s just not what we’re trying to train. So it’s almost like a misinterpret for the programming. Yeah. Is that a wordÂ
Joe Courtney: missing discontent?Â
Kyle Shrum: We’re going to go with it.Â
Jerred Moon: It sounded good.Â
[00:33:00] Kyle Shrum: Sound good.Â
Joe Courtney: We can name it up. So this is the missing tent of rest periods.
Ashley Hicks: Don’t know.Â
Jerred Moon: Well, he will know after it’s named, if that that happened. all right, let’s get into the topic then. This is a top five. It’s on my top five list of favorite books. So top five, it’s not number one.Â
Ashley Hicks: We knowÂ
Jerred Moon: it could be number like it might be three or four. So many good takeaways. So we’re, talking about the book, the big leap by gay Hendricks.
that’s all I’ll say. I’ll let you guys take all the, all the points. Yeah.Â
Joe Courtney: Just take all the points. JustÂ
Jerred Moon: go ahead and take all the points in and I’ll see if I have any leftÂ
Kyle Shrum: this isn’t new territory for me. I don’t know what this is. Like. I think the biggest thing that stuck out to me and it’s mainly because.
It’s a big issue that I have, I have a big issue with time management. And so he talks in chapter six about what he calls on time. [00:34:00] And so kind of using, kind of using the onsens theory of relativity to kind of describe where Tom comes from and what Tom actually is. And instead of thinking. In a Newtonian paradigm of Tom being this separate thing that acts on you and like controls you of thinking as Thomas, something that comes from within you, that you make your choices on what you spend your time on and how much time you give to each thing and that you get to make those choices.
And so that was just kind of, kind of mind blowing to me. kind of you are aware Tom comes from, so you own it. You own what you spend your time on and how much. How much time you give to each thing. And so that was just kind of, kind of mind blowing to me the biggest thing that I took away from it.Â
Joe Courtney: Yeah.
I think his book was really good for people who really want to make a change in their life, big, big change in their life, where you were a big or small, really. And they’ve just been [00:35:00] either dragging their feet about it and he will help. And this is kind of cool to how a different approach to doing some things like that.
Like, whether it’s going after new jobs, starting a business, starting a, Being a content creator, starting YouTube channel or anything like that. And some of the points that I really like is about, not capping yourself and leaving your safe and make sure you’re leading your safe space, because if you’re holding your space, that you’re holding yourself back in that regard to where, if you don’t think you can achieve something, then you’re already capping yourself off and you already going to the, you already kind of losing.
And to me, that’s a, it’s a lot about managing your confidence and your expectations because it was. You need to be confident to actually take your big leap and leave your safe space, but you also need to manage your confidence in that. you don’t expect too much too fast, and then you’re not capping yourself of achieving, achieving stuff, or like even saying that you need to achieve something faster than you think you will.
but then it’ll take a little more time, but yeah, managing your confidence and your [00:36:00] expectations that you can make big changes, was a, it was a really good point.Â
Ashley Hicks: So I’ll go over a little bit, what he talks about in the book. So he gives you what’s called an upper limit problem and he explains what that means.
And basically all that means is that you, we he’s saying we each have a limit to how much good we allow ourselves. And then. You know, we will either have like a fight with a spouse or, you know, somebody or do something negative because we feel like we’ve reached that upper limit. And so he’s, he gave practical ways to look at behaviors to what you do to sabotage yourself, which I found very interesting.
He talks about, you know, worry, putting blame on other things and not speaking truth to people. And. I think that it’s something that it’s in real life, you can kind of stop in. I would like to experiment in this stop, what’s going on and say, [00:37:00] okay, like, why am I having this? You know, why am I worrying over this?
Or why am I, why am I stressing out over this? Why am I having this argument with Scott? Just to see, like maybe there was something that I was trying to burst the bubble, cause I’ve never thought of it like that. I’ve never thought that I had some upper limit problem. And then he has different zones for you, which I, in my notes, I put, it reminds me of the one thing.
He wants you to find something that you love to do. and that way you can find your zone of genius is what he calls it. You have like a zone of excellence and a zone of, I forget what the other zone is, but, anyway, so you have different zones and he talks about how to get to your zone of genius.
And he talks about, you need to find something that you love to do that you’d never get tired of doing. and that’s where I get stuck. So this book kind of gets me stuck on that. I know Marco will have something to tell me after he hears this, but, And then lastly, I love his mantra. Scott kinda does [00:38:00] that every morning in his morning routine, Scott, you know, reads his Bible.
He prays he has, a good setup, but he also says something positive out loud. And he says it for multiple times. And he kind of talks about this in the book for the mantra and he kind of gives you a mantra, but I also think it’s good to make change that depending on where you are at and where you, what you’re doing within your, Within life.
So, you know, maybe saying something positive that will help you get to a new goal or whatnot.
Jerred Moon: Yeah. It’s a, it’s a great book. So I think my biggest takeaway, so the zone of genius thing that you just mentioned is very much like the one thing it’s kind of finding what you’re most passionate about and what you can work on. But I think a great way to, hone in on your zone of genius. Kyle mentioned Einstein time.
Like what, what do you, what, when you work on it, you don’t really care about the time or time goes by super fast. You’re like, wow, that was [00:39:00] can’t believe that was like six hours. I felt like that was five minutes. So that’s one, one thing I think is a great indicator. And I think another great indicator is, chasing energy as it is kind of like a weird concept or whatever, but like, they’re going to be certain things that we do on a daily basis that you.
Do it, and you feel very drained after you do it. So those things that make you feel drained over and over again are probably not things that you want to continue doing forever. Now, I think that’s. part of life you’ll have those things. I don’t think you’d get rid of all those things, but I’m just talking about trying to find your zone of genius.
So I’m not saying never do those things, but if, if your entire job is nothing enjoyable and it only drains you then, and a lot of people are like that, you know, that maybe your job is super stressful or like whatever, and it just drains you then, then that would be a good indicator. You’re not operating your zone of genius.
so chasing. Then trying to find things on the opposite. Like what, when you work on it, you feel super energized. You know, I think that’s a great way to look at your zone of genius as well. [00:40:00] But my biggest takeaway, I would say from this book, like if you just ask me, you know, what, what was your takeaway, even though there’s so much good into the book, it would be self-sabotage, a hundred percent self-sabotage I think people do it over and over again.
I think if you’re not aware of it, you’ll do it to yourself. because you can keep getting to these new stages of life. But you’re always going to find a problem somewhere. Right. And, my life right now, like we’re just at a really good stage, you know, we’re just a really good stage in life. and, but I could find a problem if I want it to.
Right. and. That’s just kind of the human condition, but if you really focus on not doing that, it’s a game changer and I knew it was a game changer for me because I think I had a lot of self-sabotage behaviors before reading this book. And then I became very hyper aware of them and were able to like shut them down things he talks about, like, projecting your problems on other people specifically like in your marriage.
I think that was a really big takeaway. and another eye-opener for me, because if I got. Super stressed being an entrepreneur [00:41:00] early on or something. I could very easily turn that into a fight with Emily in which. She had no business, you know, like she had nothing to do with that. That was all my problem that I was projecting.
And once I started to really realize those things, it was a, it really was a game changer. That’s why I think that this book is so phenomenal. Cause it’s not just like, Oh, that’s a cool, interesting idea. It made me change major parts of my life. And so that’s why I think it’s in my top five, probably top three.
Now that I just said that. but anyway, a couple of other things I have, were. How to say no, I think is a phenomenal takeaway from the book. I’ve gotten really good at this it, but it’s taken a very long time. I used to just say yes to almost everything and now I say no to almost everything. if I don’t, if I don’t think that I should be doing it, you know, or it’s not something that I’m interested in or, you know, it’s not just doesn’t align with my goals basically.
So, yeah. And then I think the last thing is kind of a paraphrase from the book, but it’s when you become the [00:42:00] best that you can be, that means there’s no more excuses for why you aren’t making your dreams come true. And this is, this is like the fear that people have. And this is kind of towards the beginning of the book, but people think that they’re being held back.
maybe it’s a job or maybe it’s your family or something that you like. I would, I’m not at my true potential. And here’s the reason why, but if you drop all that and you finally become the best version of yourself, You don’t really have an excuse on why your life isn’t exactly how you want it to be anymore.
And that’s taking full ownership and I love that part of the book because that’s just how you should live your life. so yeah, I think, yeah, I’ve, I’ve a lot of takeaways from the book that was, that was most of them.Â
Kyle Shrum: Yeah, that self self-sabotage. You’re talking about, the one that stuck out to me, which I do the projecting thing as well, but I think it was mostly where he’s talking about, but the basic idea, I don’t remember exactly how he phrases it, but the basic idea is like the culture, the world that you grew up in, like within your family and things like that, [00:43:00] like there’s a certain level of success.
There’s a certain, picture of kind of what. Your like someone in your family is supposed to look like and like a standard that your family is supposed to hold. And if you start breaking above that, how your self limiting beliefs come in and say, Oh, that’s not what you’re meant to be like. You’re meant to be down here in this level, because that’s where you come from.
And so can stay down here with your people where you’re supposed to be. and it can be projected on you from. People that were close to you. People who you’re kind of surpassing in a way, but also just the self limiting belief, like where you’re like, Oh, well, I’m kind of rising above my station and that’s not where I’m supposed to be.
So I’m going to bring myself back down. And so that’s, that’s, that’s one of them that,
Jerred Moon: and he says, don’t complain about how much time you have, which is a good one,Â
Kyle Shrum: which is kind of scary.Â
Jerred Moon: Yeah. I, I try not to people always do that for me. [00:44:00] They’re like, I know you’re super busy. I’m like, no, it’s fine. Not busy because I’m doing exactly what I want to do. Right. Like I might, I might be doing a lot of things that has me tied up, but I’m not like.
Dying with what I’m doing. It’s like, no, these are all things I’ve selected to do. I’m not complaining about the things that I have, but there, even though there might be a lot of them. And I think that that’s really. Cause if you came to me with an opportunity and you’re like, Hey, let’s do this thing. And I really wanted to do it.
I would just make that possible with my time. And that’s the same. Everyone has that same capability because if you, and it’s amazing, once you find people in these situations, like someone who has absolutely no time left in their day, but then something happens to where they need to start devoting a lot of time to something and like, Oh, wow.
Look at that time you found that’s crazy. It’s like, no, he had it off the whole time. SoÂ
Ashley Hicks: that’s definitely mindset. Mindset, mind shift. Yeah.Â
Jerred Moon: Yep. All right, the workout I’m briefing it. You guys got a short peak at it. So I don’t know. Blitzkrieg is already [00:45:00] a thing. Should this be called Blitzkrieg 2.0. I was going to ask you guys,
Joe Courtney: Billy.Â
Jerred Moon: Yeah,Â
Joe Courtney: the other one she just blitz.Â
Jerred Moon: Yeah. So it’ll be Blitzkrieg 2.0, that’s what it will be officially Blitzkrieg 2.0. So as many rounds as possible in 30 minutes of push press five reps go heavy. Pull-ups 10 reps strict. Then you do an 800 meter row or run. We have conversion charts in the app. If you’re wondering how to convert all that.
And then at the conclusion of minute 30 of those as many rounds as possible, immediately run 20 minutes for max distance. Then you rest one minute at the conclusion of one minute, rest complete as many burpees as possible and three minutes. And your score is rounds plus meters plus burpees. And yes, the score is heavily favored towards runners.
but. Every point counts. I’ll [00:46:00] bet once the, once it all shakes out. So none of us having truly done all the way through, I’ve done the Blitzkrieg plus 20 minutes of running. but I haven’t done the conclusion with the burpees. so yeah. Any tips, pointers, tricks, ideas, theories as to what we should do.
Joe Courtney: I remember this workout. this was one of those that. It’s gonna it’s it’s gonna be deceptive. It’s gonna gut check you a little bit, because at first, when I saw this workout, I was like, way, way back. When, when it first came up, it was just 30 minutes and then a 20 minute run. And you’re like, I was like, Oh, okay, cool.
It’s an upper body circuit. And with little running codes, there’s some rest built in. Cool. And then I can just go for 20 and a run, no big deal, but with the row where the run the half and what the 800 meters that will attach your legs as well as a heavy push factor. If you’re actually going heavy on the push press, you’re going to be using your hips and using your legs.
And you’re going to feel it in your, in your legs for that. But also because it’s a heavy push press [00:47:00] and strict pull-ups. Your arms and your shoulders are going to be dead. And it’s such a weird and kind of a terrible feeling to go start for a run and you can’t even hold your arms up. Yeah. You’re just like completely dead armed.
So I remember going off through my run and they’re like, Oh man, my legs are tired. And then like a minute into it. It was, Oh man, my arms are dead. I can’t do anything right now. I’m just. It was,Â
Jerred Moon: it was funny. It was completely straight down by your side.Â
Joe Courtney: It was basically like ACE pitcher when he got tranquilizers a few times and he was just running through the woods basically like that.
Just a lot of slower.Â
Jerred Moon: yeah.Â
Joe Courtney: If I, if I did the video for this, I’m gonna have to put that in there. yeah. There was word, no tips in there. And what I just said. SoÂ
Jerred Moon: it was, it was more of a story. So let me, I’ll tell a story as well. So how Blitzkrieg 2.0 came about was primarily, Chris Morgan’s playful complaining.
We know it’s not true complaining, about this originally because there for awhile, it’s kind of died down. Not intentionally. I think people have [00:48:00] just gotten fitter. Everyone calling a Tuesday, meet yourself Tuesday. Because Tuesday workouts are generally pretty hard. and this is one of them and I think it just kicked his butt that day.
And he, he gave us a lot of, a lot of flack for it, like I said, playfully. And so we’ve, made it official and then added a little piece. and I almost made it to where burpees were. The only part of your score to where it was. The only score was how many burpees you could do. But then I thought, what would Joe do?
20 minute walk. Yeah, Joe would, Joe would sandbag the first two parts and then really crushed it on the burpees. So I just made the score. SoÂ
Joe Courtney: I could never question anything on the burpees. I’m just going to say that right now.Â
Jerred Moon: so yeah, I don’t have any tips either other than, run really fast for the 20 meters max sustainable pace zone for, I mean, for the 20 minutes.
For the max meters and then rest that full minute in the fetal position. That’s a tip. Right? And then at the conclusion that women at rest [00:49:00] do a lot of burpees very fast, so do them fast in nature. And that’s all my tips.Â
Kyle Shrum: Maybe we should call it Blitzkrieg Morgan. Instead of Blitzkrieg 2.0,Â
Jerred Moon: we’ll see how it all shakes out.
I’m going toÂ
Kyle Shrum: disagree with Joe on this one. a hundred percent. There is nothing deceptive about this workout at all. When you look at it,Â
Jerred Moon: this looks likeÂ
Kyle Shrum: this looks like my worst nightmare. I mean, it, it seemsÂ
Jerred Moon: a lot of running through the rough.Â
Kyle Shrum: Yeah. Yeah, that mainly thatÂ
Joe Courtney: 20 minutes you do five, five mile runs in the BCT.
Kyle Shrum: No, not after all this other stuff and not with three minutes straight of burpees at the end. Anyway, I would say, Yeah, just suck it up and run really fast. I haven’t done it. So, and I’m on BCT so I won’t be doing to meet yourself Saturday for a long time. So you guys just enjoy this.Â
Jerred Moon: You just gave me an idea sitting over here.
Kyle Shrum: crap.Â
Jerred Moon: I think I just made it, butÂ
Kyle Shrum: I’m, [00:50:00] I’m apologizing to the community, my bed. So I don’t know what I did, but I’m apologizing.Â
Jerred Moon: I’m sorry. It went away. Anyway,Â
Kyle Shrum: Blitzkrieg Morgan thing was the idea.Â
Jerred Moon: I think it should be two, two, just to score events. I think it should be rounds plus meters or even three sport events.
So like, you can, you can play for second or third in each event. So who can get the most rounds who can get the most meters and then who can get the most burpees. I think that’s what I’ll switch it to we’ll just, but I’ll, logistically and team builder, just to talk this out as if this was a team meeting, Joe, we could do.
Blitzkrieg, work portion, Blitzkrieg run portion, blitz Creek burpees. That way they have their own leaderboard inside the, might do thatÂ
Joe Courtney: one more blank for that green dot.Â
Jerred Moon: So then you can choose which one you want to win, or you can try and win them all, which is the mentality I’m shooting for. So try and win them all.
It’s like Pokemon. Oh my gosh. Wow. Okay. Yeah, I like that. That’s my fantasy for the day.Â
[00:51:00] Joe Courtney: Think so. Okay. NowÂ
Kyle Shrum: talk about Blitzkrieg. Ashley, whatÂ
Jerred Moon: do you have to say about Blitzkrieg?Â
Ashley Hicks: Oh, I was going to say it was, I did it. And I, I wasn’t as angry as Chris Morgan was a little, just say that. SoÂ
Jerred Moon: she’s like, this is hardly memorable.
Ashley Hicks: know.Â
Jerred Moon: I remember it.Â
Ashley Hicks: I remember it, but I, I don’t know. I love running stuff. So, for me, I always go tunes. Right? So for the first part, I would do a rock. Jam session. And then for the 20 minute run, do something with a little more tempo, then more beat to make sure that you get in more meters like Jared was talking about and then stick to whatever needs to get you through for the burpees.
So whether that’s somebody screaming in your ear, a little, little rap,Â
Joe Courtney: whatever.Â
Ashley Hicks: Yeah. So that’s, that’s my tip.Â
Kyle Shrum: Maybe just no tunes for the burpees and just endure it, just see, just see what your mental capacity can do for you.Â
Jerred Moon: That’sÂ
Joe Courtney: the only reason why I would say that that was a good [00:52:00] idea is because. 30 minutes is a long time for burpees.
And if you’re listening to a song they’re typically three minutes. So if you’re just like, Oh my God, why won’t this song just end? And it never willÂ
Ashley Hicks: never happens to me. So I’ll stick to the music.Â
Jerred Moon: Speaking of do, I’m trying to find a song or two songs for my five mile endeavor. Gotcha. Okay. Music, I’m looking for.
So this is out to the community as well. Anybody who can come up with it, I’m looking for two short songs that equate to five minutes might not be possible or one song. That’s basically five minutes. Exactly. Cause this is the song I want to get used to running to try and run a five minute mile. So I know if this song’s over, you didn’t do it.
And the closest I could find so far, this is from my limited research. I didn’t like Google, like I didn’t Google this just songs that I have, like, which is the, the Eminem thing. It’s lose yourself. Hold on a second. Let me find it.Â
Ashley Hicks: That’s not the soggy. What a red tail.Â
[00:53:00] Jerred Moon: I know it’s not, but this is the only one I can find it is.
Yeah. It’s five minutes in 20 seconds with like a long intro. There’s like a, so if you waited to the intro to be over, it’s almost five minutes. Exactly. If you were start running there, that’s the best thing I can find for five minute mile run song. If anybody has anything else, the hit me up in the Facebook group.
I really want to know if any of you guys know of a five minute song. I also said too, I did find some other songs that were like two 45 that are like good. But I’d had, it’s finding two of them that are quite five minutes. Anyway. Try a flower byÂ
Kyle Shrum: Moby.Â
Ashley Hicks: No, that’s the bring Sally up song.Â
Kyle Shrum: I was thinking about it, threw it out there as a joke, but he’s thinking about it.
Jerred Moon: I almost don’t care what the song is. I just want, it’s the length. I’m not that motivated by music. So I’m gonna. Unless I am the opposite of motivated with [00:54:00] hard, heavy metal. So if anybody has that suggestionsÂ
Ashley Hicks: just don’t suggest it.Â
Jerred Moon: I mean, you can, but it won’t be used. It makes me angry and I can’t channel anger too.
I think that’s where other people are. It’s useful. It’s like I get angry. So I lift heavier. That’s not how my brain works. I get angry and I don’t lift heavier. I like get confused and my mind stops working as well.Â
Ashley Hicks: See, I don’t get angry. I just, I don’t know. Sometimes you need a good jam session. Okay. So I did this and this is how I PRD my mile time to under seven minutes was I used to, I had to use two different songs.
So cause one was like four minutes and 30 something. And then IÂ
Jerred Moon: knew maybe I’ll just go four 30.Â
Ashley Hicks: Okay. Did you have a memory by Zen and then, because it starts out. Kind of slower. So you kind of w what you can’t do, you gotta have to go, but, it starts out almost kind of slower. And then it picks up with each like minutes that’s passing.
And so by the end of it, you’re going pretty fast. And then I ended it out [00:55:00] with Swedish house mafia, and I believe it’s one is what that song is called. That is also my 2000 meter row. That’s the last song I listened to to push that likeÂ
Jerred Moon: Swedish, how long is that when youÂ
Ashley Hicks: said. I need a look.Â
Jerred Moon: Okay, well, I’ll check it out.
I’m really open to all, all types and forms of music except for, jazz and heavy metal. anything else? Fair game.Â
Ashley Hicks: I’m going to give you like some, like, what the monks kind ofÂ
Kyle Shrum: sick. I’m going to give you some Toby keys.Â
Jerred Moon: What was it? The, I was the one who added the, electric powwow drum to the, the first songÂ
Joe Courtney: on our gradual Matthew thing.
Cause like I was, I was asking about what means people, music listened to it and you put sedan, I put it on and I was like, all right, well, this is.Â
Jerred Moon: Interesting just to show you, just to show you how diverse, like I’ll listen to something like that. I’ll listen to Texas country, which is just this country that, where they sing about Texas.
We had this discussion earlier and then I’ll listen to [00:56:00] rap and those are like, I’ll even listen to, I don’t even know what the genre is. They’re just like, there are no words. It’s not necessarily instrumental. What is that? It’s called? Electronica. I don’t know. I don’t know. I’ll send you guys a song.
You tell me what the genre is, but anyway, I’m open to anything. I wish electric powwow drum was five minutes or else that would be it. Cause that’s a. That one will really get you going. Have you guys listened to it? Oh, then why are you laughing?Â
Ashley Hicks: You can’tÂ
Jerred Moon: the soundÂ
Kyle Shrum: electric powwow drum. It sounds like something like one of the shows my four year old watching,Â
Ashley Hicks: I was like, exactly.
It sounds like a kid just going nuts on some drums.Â
Joe Courtney: Can I answer about the, the, a playlist that was that’s somebody, apparently this is John rhe called, but rock. I don’t know what it was, but I looked at black rock and it’s actually a song and I put it on our Spotify playlist. So we have a Spotify playlist called garage in the athlete.
Jerred Moon: That’sÂ
Kyle Shrum: a dangerous leader.Â
Joe Courtney: No, I looked it up in [00:57:00] Spotify. I didn’t go to, itÂ
Jerred Moon: sounds like the opposite of a kidney stone.
Joe Courtney: I mean, I felt like, but rocks, I mean, playing the drums with no,Â
Kyle Shrum: this has nothing to do with Blitzkrieg.Â
Jerred Moon: Yeah, we got really far off. Well, I was going to say some what brought that up recently and had me laughing out loud with someone in the group, found the playlist and they were like, they somehow blamed Jason Wood.
I don’t know why they were like, Jason, what the hell are you listening to man? And Jason’s like, I don’t know what you’re talking about. I was like, not my playlist, Joe made it in the song they were talking about was electric Powell drum. And that was. My song. Oh yeah, it was, who was it? It was Dominic.
Dominic was the one who called out Jason. Anyway, that was hilarious. Cause I was like, that was my song in the playlist, but that weird song is mine. Yeah. All right guys, that’s it for this podcast. Hopefully you got something out of Blitzkrieg. I think the ultimate, suggestion there is just to go [00:58:00] fast and try hard as with anything and rest appropriately during your workouts and read the book, the big leap.
So that’s recaps that whole podcast. And if you’re enjoying this, you’ll love the training. So if you haven’t signed up, go to a garage, gym athlete.com, sign up for a 14 day free trial, and you can try our training where we take. A lot of the science into account and make our programming better each and every single day.
And for all those who are part of the community, listening to the weird playlist, doing Blitzkrieg on a Tuesday and hitting these meters yourself Saturday workouts, you guys are awesome. Thanks for being a part of the community, but that’s it for this one. Thank you for listening to the garage gym athlete podcast.
Do 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.