Hey, Athletes! Should your velocity determine your volume? Tune in to this week’s episode of the Garage Gym Athlete Podcast to find out!
Episode 91 of The Garage Gym Athlete Podcast is up!
Should Velocity Determine Your Volume?
In this week’s episode the three guys are back at it again! They give us their updates and announcements before they go over this week’s study. It’s over volume and if it should change based on velocity. For this week’s topic the guys talk about what they’d pick if they could only choose one barbell movement, one kettlebell movement, one bodyweight movement, and one type of cardio. Each of them go over what movements they’d choose and why. Lastly, they guys introduce a new Meet Yourself Saturday workout! It’s called Plank You Tyler and I bet you guess what movement might be in it!
If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:
IN THIS 59-MINUTE EPISODE WE DISCUSS:
- Should Velocity Determine Your Volume
- Barbell Movements
- Plank You Tyler
- Bodyweight Movements
- Kyle’s Eo3 Anniversary
- Tips For MYS
- Updates and Announcements
- And A LOT MORE!!
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
- Velocity Lifting – A Case for a Garage Gym Training Partner
- Garage Gym Equipment and Deadlift Velocity
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
All right, ladies and gentlemen, welcome to the garage gym athlete podcast Jerred. Moon here with Kyle Shrum and Joe Courtney. No, Ashley Hicks. Unfortunately,
we’re not doing this on purpose. Just so everyone knows. Just works out that way sometimes schedules man. schedules out work. Alright, so what are we talking about today? First, the shout out.
James Sullivan. Here’s your shout out. He is doing the Virginia Beach bone frog, April 25.
I think we may have some other people in the community doing that one too. I was just thinking the same thing that we do. Well, I haven’t submitted it though. So he gets the shout out. Are you guys familiar with bone frog? Like if I had to look it up a few times. I know the premise behind it too. But also I do.
look more into detail. It’s what I think of a non muddy smart Spartan, which is kind of my jam, because the modern Spartan is just annoying start earlier, as
well. And I mentioned for the podcast, we’re gonna try and rehash this conversation now. No.
Nonsense, so many secrets now.
Well, what’s funny is we were talking about doing an event. This is all we’ve talked about a lot of things pre COVID, like a documentary, and events, and then all these things that involve meeting other human beings in person, just don’t really work out that well, during a pandemic, but that seems to be
whatever, maybe that’ll go away soon. So we can get back to our events. And we were hashing out what our event would be.
And it’s officially going to be called moderate load long distance, where you just carry a 30 pound sandbag for 12 hours. And I was letting them Joe and Kyle know that you don’t always set up for you at the beginning as a sandbag in the start. And Joe, this was Joe’s idea just for
wee, we remove everybody’s watch and heart rate monitor. So you can’t track anything. You don’t know how long you’re going. We started like 6am. And you just carry this moderate load for as long as you can. And really the only way you know to stop is if it starts getting dark outside.
We’re not going to tell you when to stop.
who’s interested, right? We blow a horn at the start line. And if you hear it, you hear it? If you don’t you don’t. Yeah, you can be several miles away the chances of you hearing it are not.
Not good. But we will have a really robust liability waiver that you have to sign ahead of time.
can’t sue us for anything.
But at least I said, but I love it. Get a house or something and like everybody just kind of hangs out and stays in the same place to maybe if you find your way back, you got to find your way back. But yeah, and then if you get lost or hurt, I’m going to pretend like we didn’t even do the event. I don’t know you. Yeah, we’ll just pretend like we don’t even know what you’re talking about. There’s no hanging out at the house after like, by the time you guys get back. We’re going like, and there’s no evidence that we were ever there.
Like a robbery. What in the world were you guys doing walking in the woods with sandbags? Where did the sandbags even come from? You know how like Airbnb the checkout is like, typically, like 10am or 11am. Like that. We’re just gonna have people show up in the morning at like, 8am. On the day that we were checking out of the Airbnb, and just be gone. We’re actually we left at 9am guys that we checked out, and they show up to the house and someone else’s staying in it. So
our events are made. Yeah, I think everyone’s gonna come especially how we’ve proved it now. Yep. All right. So other than talking about random things like that.
The study we’re going to get into today is monitoring training volume through maximum number of repetitions or velocity based approach. We have a fun topic about exercise selection that Joe is gonna you’re inspired me. Yeah, Joe’s gonna gonna cover and then the workout is. plank. You Tyler. Yeah. When I’ve been been looking forward to getting this one out out to the world. And it is Tyler’s fault. We’ll talk about all that now when we brief it.
But yeah, let’s get into the study. So as I mentioned, I don’t know updates. We’re not doing update system. Now. We talked a lot about sandbags and stuff. Cool. Steady weight. Joe, I know you said you had a lot of updates. So if you have one, let’s let’s go. Well, well, it’s relevant because several times, but they got rid of the mask rule at the gym now so I can go back to the gym again. That’s huge. Today’s saved. I can work out you can start training
Again. Yes, I go live please. Again. He hasn’t trained for weeks. Yeah, I just been walking around aimlessly doing some runs. Well, once you get Yeah, your own gym back. They like my gym doesn’t have any rules about masks. Never didn’t either pants or anything.
Or pants. There are no pants rules. Nope. Yeah. 14 months 14 or 15
Yeah, that’s when we can start the garage mathlete documentary. Officially. By the way. When Joe gets back. We’ve started this plan since 2018.
I even had the camera man lined up and stuff. We were pretty good. We like we were into it. We had a route that we were starting to plan. Yeah. Anyway. Alright. So what’s what’s your update?
I’ve got kind of a big one today. I’m glad I didn’t skip over these. Yeah.
I every morning marks. Four years that I’ve been in the industry fitness. That’s crazy. Yep. Yep, that just Time flies. It does. Like some time. Like I don’t even realize how how long Joe’s been around. And he mentioned things that he’s been here for. I’m like, wow, Joe was here before garage mathlete started. Yeah.
Hey, look at I found let’s see if this will work. Well, I’m I do apologize that I’m not better about knowing these things. So glad you’ve been around for four years, Kyle? Yeah. It’s been awesome to have you on both sides as an athlete and as a coach.
Yep. So small update. I’m on the Mac today.
Oh, hey, how’s it going? I figured it out. We’re good to go.
Last time, I wasn’t on the Mac, even though I had the Mac. I figured out how to make it work. So everything’s working now. on the Mac today. And on the on the four year anniversary. Get the get the new computer. Good to go. Hey, good. Max last long time, like how long do you have your PC?
I probably had it for years. Okay, because my the Mac laptop I still have is from 2014. So that’s
seven years. That’s fine. But I mean, I could get a new one. But I’m just like, now I have to. I’m getting too into the weeds. I don’t want to take it to failure, man. Yeah, just
to see how long again a failure, which is kind of what we’re talking about today.
So my only update is if you hear any like listen, like really try and listen to the background noise of the podcast specifically when I’m talking. You might hear e d. e like things like that. There’s a lot of construction going on at my house right now as we speak. Hey, if we get super unlucky they may even cut the line to the internet that’s happened before. So that’s the it’s good news, though. This is not a complaint because that means we’re making progress on you three HQ official. Can you guys hear?
No. Dang. Didn’t really point earlier on. Okay. Well listen for it and listeners too. But
everyone just knows what’s going on if you hear it. So that is good news is they’re making a lot of progress. And they’re moving quickly. So I’m hoping everything gets done soon.
All right. Well, now we get into the study, everyone Good. Good. All right. So again, the name of the study monitoring training volume through maximal numbers of repetitions or velocity based approach. This was done in 2020.
They reviewed study had 14 trained men perform one set to failure at 5060 7080 and 90%. of one rep max on the Smith machine benchpress in different sessions. Not I’m not a huge fan of the Smith machine. And I also think the results on velocity would be different if it wasn’t on a Smith machine. So I already have some problems with the study results. But the overall the study is going to give me a good segue to talk about other important things for garaged. mathletes, in general. So I’m gonna focus most of my time there. But reps performed velocity loss and fastest and last rep velocity were evaluated in each session finding showed a large inter individual variation in reps for form, velocity loss and fastest rep velocity at each percentage of one rep max. However, last rep velocity was similar between the different percentage is tested.
That’s about it other than the subject, so is 14 men with at least two years of benchpress experience completed the study. They didn’t say if these people had Smith machine benchpress experience or just raw, free weight bench press. But yeah, so we’re going to talk about this the big overview of the study. Our big idea is just we talk about different strength methods, lifting, different loads, we we program percentages, we
We talked about lifting fast and not just always lifting like we talked about how you lift and how that’s important. So those are some of the things I want to talk about. But first, from you guys, did you pull anything from the study found interesting or intriguing?
The the fact that we’re trying to calculate load based off of velocity, I think they’re doing it was kind of cool to me. I think in the past, you talked about
self, self selected sets. And it’s been mentioned before that, you know, once you’re, that once you’re being less dynamic, or your velocity feels like you’re slowing down, you know, it’s usually when your form breaks down, that’s when you cut off your set. So this is like they’re actually measuring the velocity here, and then showing that okay, at 70%, when they reached failure, the velocity matched the same velocity of when they were reaching failure at 90% and 50%. So that was pretty cool. To me. It’s not exactly something that people can measure on their own. Usually, you know, there’s the apps are going to be growing more and more as technology does for you know, same velocity and, and a bar speed. But as of right now, it’s, I guess, if you’re have access to it to be really, really cool. And for study purposes, how they use it, I thought that was interesting.
Yeah, absolutely. I think this one’s a doozy. This studies, it’s a it’s a bit hard to understand. But I think the thing that I took away from it was, it kind of reinforces why we program percentages in our in our programming instead of programming like set loads. And so instead of having a load in there, like everybody has to do this at 135, or something like that we put it at, you need to do this at 65% of your one rep max. And this is why we’re constantly retesting, and all those things to get updated numbers and things like that. Because what it showed exactly what what Joe said was that the last rep velocity, whether they were at 50% of their one rep max, or 90% of their one rep max, the last rep velocity was basically the same. And so it’s kind of if you’re taking it to failure, like your last rep is going to be, it’s going to have the same velocity no matter what your percentages. And so to me, that means that it doesn’t matter what weight is on the bar, at the percentage of your one rep max, whatever your percentages, whatever the weight is that your percentage, you’re going to be getting the same results as somebody else, at that same percentage, no matter what the weight is on the bar. And so that’s kind of what I took away from it. And that just kind of reinforces why we do that, why we do percentages instead of weight prescriptions. And so that’s, and at the same time, you can expect to hit the same number of reps, like if you’re doing 70%,
you can expect to hit pretty much the same pretty close to the same number of reps in a set, as the next guy, even if he’s doing a different weight. If you’re both doing 70%, you can expect to kind of hit the same number of reps and get the same result, the same stimulus and all those types of things. And so, to me, that’s kind of what it just reinforced why we program the way that we do.
Yeah, I’m in agreement with that, as well, Kyle, I think it was a good reinforcement of that. And, you know, something that we teach in our coaching course, is,
you know, there’s the art and science of all this, right, there’s the in our programming, we try and stick to the science as much as possible. And so like how we execute this, if I had to just give you like a very like, practical application, how this is executed at garage gym athlete. The science side of this is we select exercise selection, load percentage based off of science. So here’s what the science says this load this given load at this given percent, given this many reps, as many sets should induce this kind of response, whether that’s a strength gain, muscle growth, whatever we stick to the science there. And then where the art comes into play is, I would say more in the athlete brief. And these are super important. So this is like me telling you to watch the athlete brief if you’re not watching the athlete brief in our programming, because in the athlete brief, I might give you a little nugget or tip in execution of that exercise. That’s very important, where what Kyle’s talking about is like where the individual individualization becomes a little bit more important. And so that’s, that’s kind of my takeaway, we’re gonna use all the different strength methods in our programming.
And you know, whether that’s dynamic, whether that’s sub max effort, Max effort, we’re gonna use all of them. But what I wrote here in my notes is that like, percentage based lifting is like the GPS in your car. So it’s going to tell you where to go and it’s it’ll get you to the right place, but you’re still the one in the car driving. So you can go a little bit faster to that destination. You can change direction, you can
Change speed. And what that’s based off on is really how you’re feeling that day. And I think that this is a very important takeaway from this study. Because
and I go over this in the coaching course, if you wake up to day and you had four hours of sleep, maybe you have a new kid or a new cat, something keeping you up whatever at night, right? And you’re just not feeling it that day. There’s no reason to.
And I’m telling you to go live to 80%, you’re probably not going to be able to hit the 80% 80% is a fictitious number, like there is no real 80% there’s only 80% off of what you were tested on that given day. So if when I had you test 100%, a one rep max, and you felt amazing that day, and you’re like, man, I crushed it, I hit a PR and all that stuff. You have to take into account what you ate, how you slept, how you’re feeling, what your stress levels are, like, what’s going on your personal life, all these things factor in to that one rep max. And these are the things that people forget, human beings are not robots, we’re not even close. We actually suck really bad. We try to be robots because our world is so computer based. But we try to pretend like we’re robots all the damn time with our nutrition and training, but we’re just not in so when I had like a nearly perfect day when I’m talking about sleep, stress recovery and everything. Things are awesome. But then I’m very aware. Now when I go if I’m like, Hey, I’m super stressed out, I got very little sleep. My Nutrition was crap yesterday, I have no expectation of doing well at 90% effort on anything that day. Other people who don’t have that kind of experience or level of thinking, they’re going to get just frustrated with themselves that they can’t do something. And so I think that’s the biggest thing that people need to realize is that your effort matters, your intent matters more than the execution of the deprogramming. So we’re going to program under the scientific conditions of what we think you should do. And then you need to do your best to the best of your ability within your parameters for that day. So how you’re feeling? And whatever it is, because we’ve also covered studies were on velocity where the actual speed didn’t matter. It’s whether or not you thought you were moving fast. Do you guys remember when we did that one? where it’s like, oh, yeah, it doesn’t add the actual velocity didn’t matter that much. And this one is their drawing conclusion on what the velocity was, they’re not really telling you what that means. And so it takes another study, like we covered in one of our other podcasts, to put it in perspective to be like, oh, velocity doesn’t matter that much. It matters how you feel about your velocity. I know that that sounds weird. But the ultimate best way to execute these things are in a gym training situation would be to have Joe or Kyle or myself in your garage with you, telling you lift faster, you know, try harder, good. And then like, we can adjust the we could watch you lift, and we could adjust your weights based off of that. But we don’t have that ability to do that with you. And that’d be very expensive coaching, if I was coming to the garage, right for anyone of us to be there, especially if Joe has to fly from ball rain to your home in Oklahoma or whatever. That’d be an expensive coaching session. Well, really, we could just had our own workout clock, because everybody’s asking about workout timers, we can just patent on workout clock. And then like, just randomly throughout the workout that you’re doing. It’s just our voice on like a soundtrack saying, Go faster, do better. What are you doing stop rest, you know? Yeah.
That would be awesome. Especially if it was like not timed well at all. Yeah. Like, no, they’re resting. And we’re like, you told me to rest here? What are you doing?
Based on programming at all.
So you kind of have to be your own coach in execution where you’re programmers, and there are opportunities for us to be your coaches as well. But I’m talking about in the actual execution of a training session, you need to look at yourself as your coach and take into the account things that are going on in your life, how you’re feeling and all that stuff. That was my takeaway that’s not really deserved the study’s about but I really feel like that they didn’t have big conclusions that were super applicable for garaged. mathletes so that’s what I wanted to talk about for garaged. mathletes because it’s just kind of proves that
they they mentioned that the last set being similar across all different one rep maxes and that just I’m either torn on that’s because the Smith machine sucks or people are trying harder and putting more effort into because the last set like everyone does that. I mean, you guys do that in like a conditioning workout. It’s like that’s the last set Okay, I’m gonna go hard, right like people do that. And so you need to kind of be your own coach on a set to set basis to
Yeah, definitely need to get better at that. Trying hard in the last one. You don’t do that. Oh, no, I try hard on the last one but I need to try hard ones. You know, maybe
he saves everything for the last one so he can try hard on the last one. Yeah, there’s a if you look at any of my my, my intervals or things
Like I did a one of your BCT workouts It was your I think it was a mile repeats. And my mile graph goes like there’s a bell curve to it. Like I slowed down the middle one is my using my worst one. And then in the middle of the first one was my worst one, but then I kind of got faster toward the end. So you’re saving yourself, you save yourself too much. A little bit. Yeah, car, where do you fall in the spectrum, I’d love to know, oh, I don’t know, I typically finish, I typically do something similar. I’m not super far off in the middle. But typically, I’ll find like, I’m kind of slower in the beginning. And I might slow down a little bit in the middle. But I always get faster at the end, I’m always pushing it harder at the end, just to get it over with I think that that’s relatively normal, let go a little bit faster. But that’s sustainability and repeatability, you know, we we harp on it, or I do personally in almost all my briefs is you don’t want any gas left in the tank. Depending on the programming, right, you want to try and
each set should be an effort that’s going to move you forward. And not necessarily once at the end, that was the real, the road trying? Well, like, for me, it’s like, at the beginning of the workout, I’m trying to like, game it and be like, Alright, I’m trying to pace like, I need to pace like, I know what my pace needs to be. And so like at the beginning, I also know that at the beginning, I’m fresh, and so I’m gonna, I feel like I’m gonna be able to go faster and, and harder at the beginning. And I’m trying to dial it back a little bit. So I don’t do that and try to pace it where I can finish it evenly and kind of keep those those intervals the same. And then it always winds up. I don’t know, I go out a little bit too hot. And in the middle, it starts catching up to me. And then at the end, I’m like, Well, I got, I really got to give it everything so I can finish it. And I want to finish it a little bit faster. So my worst ones always my first one. So I was buying I think I’m still feeling it out and warming up. Like it takes me a while to warm up. But if not, then I think I’m just feeling it out like the interval. And I’m like, you know what, I think I see what that pace was. But I think I can go more than it’s usually always more and yeah, we’ll see. And that’s kind of what we’re talking about with this individualize set, like to the day as opposed to because if I gave you mile repeats, and you know, your mile time is and I say go and like 90% of whatever your fastest mile is. That’s great. That’s the science, right? Like, that’s the science part of it. But if you run your first mile and you’re like not happening today, then you just know, like, something’s something’s off. And so you’re or you’re like, no, I can probably even go faster than that. So then you can adjust, right? So I feel like that’s what you’re naturally doing. Both of us with that slow first one is, we’re kind of feeling what we’re up to that day. I’ve even started with I don’t do this at the intervals are long like a mile. But if it’s like shorter, I’ll do the first one at a intentional like 70 or 80%, and not even counted in the the intervals, because of how just I always know that first one’s going to suck. So I tried to get the first one out of the way, as like a warm up after the warm up.
I think all the zone to work we do is actually a really good way to like actually see it if you run the same zone to every so like I would do the loop zone to usually once a week here, it’s either like just over three miles or four miles, just stretching into that. But I’ll notice there’s times where either I’ll be around the same, I might get a little bit better here and there. But then there might be a random week where my average mile time is like 15 or 20 seconds slower than normally is because my heart rate was getting higher because I might have been more fatigued I would have been I had a harder training week. So I wasn’t able to keep zone to my heart rate was getting higher. So I wasn’t able to go faster than I was before because I was I was fatigued that so I think that is a definitive way to show that your your body fluctuates and readiness. Zone two is different. Like I pretty much know, like what my paces and in all that for for zone two, and I can have a reasonable expectation of how I need to perform in zone two. And I can pretty much keep everything similar, like keep that sustainability and repeatability for zone two, that’s a little bit different. But if I’m talking about like, trying to do something for Tom or trying to do something faster, you know, something, some three years old for them. It I’m still working on still working on trying to keep them consistent. Because I also I don’t want to like I don’t want to feel like I’m saying back in the first one. Right? I don’t want to like sandbag the first one. And then be like, well, I’ve made sure that I got better on the rest of them because the same way the first one so I want to give like a good solid effort on the first one. But then what I tend to do is wind up going out too hot, and then screw myself over for the rest of it. But anyway, still working on that.
Aren’t we all Aren’t we all? All right. Topic time.
Yeah, what has Joe cooked up for us this week? So he had had some fun with me yourself Saturday once I was like, Okay, well, we’re picking things. Let’s pick workout exercises or things you might do. So this one is
you can’t I didn’t really want to frame it as you know, these exercises rest your life because it’s just very narrow. But if you wanted to create the simplest routine that you had to stick with, for like a month, or give to somebody saying, hey, you need to, you’re only going to pick one exercise do with the barbell, one exercise to do with the kettlebell, one, bodyweight exercise and one cardio or conditioning,
equipment, you know, row run bike row, or run running bike and stuff like that, you need to put it you only get to pick one of each for what you do. So this the simplest stuff, simple programs, you only pick one of each movement. So real quick, there’s a very big distinction I need to make in what you just briefed. Okay, you said I’m either giving it to someone else, or doing it myself? Because my answers change
quite a bit. If it’s I’m doing the program, or I’m giving the program somebody. I don’t know. Both of them. I prepared only for me doing it. But I
will do it for ourselves if we were had to limit ourselves. I just didn’t want to. Yeah, yeah. Okay. So for us also interested to see our overlap, if any on this one, you feel like mine, I would give I would give to somebody else, too. If, if that’s what, mostly just because I don’t want to come up with another one. But yeah,
I have my reasons I was between a couple of them. So I’ll start off.
My barbell movement will be the front squat.
And I know a lot of people would do BB would be back squat because you can go heavier, but I think what the front squat, you’re still
you’re still squatting. So that’s good. And I just I love front squat, I think you get a lot, a lot more core stability in their mid and upper back stability. I think if you can load up a either either just holding up the barbell and jump with it, you can do power. I think you could do tempo to do really, really slow and controlled reps to work your quads and your glutes and still building you’re building your trunk and your shoulders and your upper body because you’re holding the bar.
kettlebell, I went with kettlebell press, because he had to have some kind of press and pressing with the kettlebell is you can work a lot of stability in just doing a one arm press because I knew I had to have some sort of balance
bodyweight movement, we’d have lunch. With the front squat, it’s a little bit more a little bit limiting on some of the posterior chain the glutes and hamstrings. So I knew I had to target the glutes and hamstrings and I just love why it’s like a love hate with a lunch because lunches tend to suck. You get sore after but they are fantastic. You can do you can pretty much do them all of your life as well. But they just so much stability and goodness comes from the lunch and then ending with I’m almost sad about it because it’s almost like nowadays the last one I pick, but rowing. I think rowing can have some of the widest range of things that you could do with it. Sure you can run it’s like you just picked a vegetable that you don’t like. Yeah, like I know I need to eat it but damn it, I don’t want
I like running a lot but I think rowing if you were to like crank up the damper work on power with rowing. It can suck for for intervals.
Come summertime when it’s oven hot here. I’m going to be rolling a lot. I’m not going to be running. What was your kettlebell movement? I feel like I missed a kettlebell press. kettlebell press okay. And I was in between so my The only ones that I was really having in high in love were my kettlebell and my bodyweight because I knew I had to get an upper body movement and I knew I wanted to
unbalance out that way. So my
plan my plan B or whatever my backup was to be a kettlebell snatch and pull ups because I think pulling and pull ups is a fantastic skill to have and do and to work but I just really wanted lunch in there because I needed to get more posterior chain
good options. Alright, the explanations help the listeners most get into our I just wanted to make sure it wasn’t just like I love squatting to this but I just think, you know, front squat, if you just you can just tempo it to do a front rack hold. There’s a core.
Okay, which you may have had one you have one overlap with you. I’ll reveal it once I get to mine. See if I have any overlap of Kyle. Did you have any overlap with Joe? I did not. All right, no overlap Joe.
Joe and I are doing completely different things.
I would agree with the front squat. I like that better than that. Then
The back squat as well, if you’re only going to do one barbell, if you’re only going to do one squat, then do the front squat. I think that’s not what you picked. That’s not what I picked.
What I picked, I picked,
I picked the deadlift for the barbell course, mainly because it’s my favorite barbell movement. But, and I was programming for me, I didn’t know I was programming for other people. So a program for me, I’m picking the bar, the deadlift, the deadlift is gonna work the upper back, it’s gonna work, the glutes, it’s gonna work all that good stuff in your legs. As I like training, all that good stuff in your letter.
I like training legs better than training upper body. So yeah, I focused more on the lower body.
And so I picked the deadlift, and then I paid the kettlebell swing.
Because the kettlebell swing is gonna work your lower back so the deadlift works your upper back, kettlebell swing work lower back, they’re both working your legs, all that good stuff in your legs, they’re both working on it.
Lots of the good stuff getting worked out all the good stuff.
Nice, good leg burn with those two.
You can also like kettlebell swings, you can change the how dynamic you want to be with the swings, like you can take them nice and slow, or you can do them for time, you can change the weights and all those kinds of things, I think they’re pretty versatile.
The bodyweight I went with push ups, because I got to get some upper body work in there. So all the good stuff in your upper body is getting worked with the push ups.
And then I picked running just because it’s the simplest one, you don’t need a machine for it, you can just go even though I don’t like running. And I think it’s high impact. I like the rowing because it’s lower impact than running is. But I just felt like I was trying to keep it simple as well, as far as equipment. And so I already needed a barbell, and a kettlebell to do what I was doing. So I didn’t want to have another implement that I had to have. And so I just picked running because it was the simplest one.
And so many different things you can do with running as well. Different kinds of intervals, different distances, you can do zone two, you can do all the different energy system where you can do all of that. So it’s super versatile.
And simple is to pull off one overlap with you and one overlap with Joe.
Almost, if Ashley was here, I’m sure. I don’t have one unique movement.
Alright, so my barbell movement, if I had to pick for training for like a month or whatever.
I also didn’t know the timeframe, because you didn’t put that in there. I was thinking longer, let’s say a year. Okay. So that’s, that’s what I was going through my head. He didn’t say for us your life. He said, whatever. Anyway,
this may be surprising. I would pick the clean, squat clean.
Because be to me. Yeah. And it’s because i and this is why I said it’d be different. The reason we don’t program a lot of cleans, is not because I feel like the cleans are a crappy exercise. We just get all the benefits by programming other things. And I think cleans are very hard to execute
with novice lifters. And so that’s why we don’t program a lot of cleans. Personally. I’ve had a lot of individualized coaching, and have practice quite a bit. The Clean, so I feel comfortable doing the clean. So I would choose the barbeau. Clean. And so just the clean, full squat, clean, no jerk, not the clean and jerk. I don’t like the jerk part. No need the jerk part. Don’t want the jerk part.
Don’t want to be a jerk. So just to clean that way I can
I get a lot of the benefits of the deadlift. Yep, I get all the benefits of the front squat.
And I get explosive. So I just beat you both in my selection. Yeah.
So I think, a really strong consideration for me, but I just wanted to So did you technically overlap with both of us on that one? Kind of the reasoning behind the selection? Yes. You plus me equals him? Yeah. So it would be the Queen’s life.
But the my The downside of the clean in probably why Joe didn’t select it is you can’t go heavy. Right like you. Most people can’t you most people can’t go as heavy as it could their front squat. But when I was doing a lot of cleans, I think my clean got up to like 305 315 or something like that, which is if I got back to those numbers, I wouldn’t really need to ever do more than that.
Like, that’d be fine. Because if I could clean, whatever, let’s just say 275 to the front rack and then do some
do a squat. That’s That’s good. How much stronger Do you
really need to be. And so that would be that movement. One kettlebell movement. This is one where I overlapped with Kyle, just the regular swing, right? Did you say American or Russian though? Oh, no, I didn’t. Well, that’s election to me. That’s, to me. That’s to me. That’s part of it, though. Like, that’s part of the versatility of it. Some days, you can do Russian, some days, you can do American, whichever one you’re feeling that day, or whichever stimulus you’re going for that day. I tend to pick one. I like the corner here. I tend to stick with I tend to stick with Russian, I typically don’t do American. Okay, I will go American. Another thing that we don’t necessarily tell our athletes to do we whatever is comfortable with you.
But if I’m doing the clean without the jerk, I want some sort of weight to be going overhead. And so I would do the American kettlebell swing. There’s not like as much benefit from like a pressing standpoint when you do that. But yeah, so that’s very different kind of a movement. bodyweight movement is the pull up. I think it’s probably the best bodyweight exercise. I like the Did you both say push up? No, no, you said push up. You said lunch.
The push up is it was my close second because how much stability is involved in that movement, not just upper body work. Like if you keep a really rigid midline and you go slow on reps the pull up or the push ups? phenomenal. I just want to pull up because
I just feel like it works a lot. And it’s very hard to do. And if I didn’t do pull ups for a year
I would be very sad.
kind of sad right now just thinking about and now I did. And then type of cardio I this is where I overlap with Joe, I would pick the row not because it’s my favorite thing to do. I if I if I was going just based off of enjoyment, it would be a bike
outside, but I wouldn’t use the row. For reasons I’m rowing a lot right now. It’s just the full body movement, blood flow, all those good things. Like the row is incredibly versatile and really good for you. So
you have a lot of power.
My secret sauce.
There it is. Yeah, that’s why I can generally Oh, hi.
I like my like powerful stuff. actually didn’t realize that but you’re right.
I do. Okay, doesn’t realize how powerful he is.
No, that was an outright brag. I’m trying to
how awesome I am.
And yes, I’m kidding. If people don’t get my humor. It takes a few years actually to get my humor.
Calm still catching on. He’s only your year for not talking about humor. Kyle’s gonna get off on his own tangent
in our slack chat.
That’s fun. That was fun. I liked it. Yeah, that’s a good one.
All right. workout. It is something man I would give to somebody else as well. The only thing I wouldn’t give to someone else is the clean and that’s why I wanted to if I had to pick an exercise for somebody else, like if, say this was just like a random program we had put together for six months in garage mathlete. And I wasn’t aware of the athlete’s ability on the clean then I wouldn’t program to clean I probably would pick
it’s either gonna be front squat or thruster to be honest in thrusters crappy but I’m not the one doing it. So it’s okay to program some crap crap.
But the thruster has a lot of the reasons I picked the clean it just doesn’t have the deadlift portion. Right. I just want all the hard to kill athletes out there to know that part. You know, he programs like crap he’s up, but he’s on BCT he’s not the one doing it.
I wouldn’t say BCT is easy though. The stuff we’re doing on BCT is there’s plenty of torture there. Yeah, I try and throw in some of y’all running workouts. Well, and I, to me, this is just to me, this isn’t like a statement of fact, some of the stuff that we do on BCT on a rower I feel is worse, like much worse because when I’m running like an interval unless it’s on the track specifically. I feel like there’s a lot of leeway in my effort. Like I do keep things sustainable and repeatable. But, you know, you’re just,
let’s say it’s a two mile run, right? You, you give your best effort for two miles. This isn’t like it’s not interval sustainable and repeatable. But two miles on the rower, it just a little bit crappier because you have the little computer staring at you in the face. So you know, when you even get like two seconds slower, or even a little bit faster. So you just, I hate I hate always knowing I guess it makes it a little bit more challenging for me. Well, that’s the thing too, like for running is completely different. For me, if I’m if I’m going to go to a track
the outcome is going to be a little bit different on a track than it is if I’m just running on the street, because I live in a very hilly place, a lot of elevation change, things like that.
And so, I just know if I’m doing like a max effort, two mile run. If I’m running it at a track, it’s gonna be different than if I’m running it on the street. That’s just how it’s gonna be because you know, your splits, right? Yeah. Right. And so, and I know what I can reasonably expect. But on a rower, it’s like, the rower is sitting there, there’s no elevation change, like, it’s there. And so just every time you do the row, this is what you need to hit to be to be the same or to see progress. And so it’s just, it’s just more consistent.
If I had a roller, I would use the roller
game again where I buy equipment for people and I
every time until you buy
I guess, rower.
Alright, workout time. We go. Yeah. All right. So this one’s got a fun story.
And I’m going to credit Tyler Robertson for this. And I’m gonna say his name a few times, just so everyone knows who to go to.
is also the first meet yourself Saturday where you guys will get the
kind of put live origin story of the workout. So by the time this episode publishes, later this week on Thursday, Tyler Robertson’s interview with us who will go out and this is how the workout was where the workout came from. And that is why it’s called plank. You Tyler? He his answer to the question of hardest workout ever done after he said his, there was kind of a pause between jaredite and kind of just started smiling and it was like, Well, that sounds like a meteor so Saturday, and like right when we got off the call, it was made, and it made it worse, then made it he made it. I don’t like it at all.
Also, funny story. By the time this comes out, I week one for strength track, I hinted at them a little bit more and gave them planks to do so that they could possibly help prepare for this. Trying to prep your athletes with a knight. You’re welcome. You’re welcome. Strength training today. I gave you warning. Kind of. So plank, you Tyler is a 10 minute plank, you will hold accumulate 10 minutes in the plank.
But anytime you have to break and rest, whatever, you will run a mile and do 50 hand release push ups.
And apparently Jared wants competitors wear a vest.
on him into giving it a time cap. Yeah, he tried before I’ve made it official. He’s like, and then the time cap 60 minutes, right and like,
Yeah, he said, I don’t remember when the time cut. I was like, yeah, you didn’t. But as of right now, I’m gonna have to run at least five miles all the time cap. And I’d rather not run nine miles do this workout. Because like, 90 seconds is probably my Max Planck is just so terrible at the plank. It’s like the moderate load long distance we just talked about the beginning the podcast, you decide when you want to quit this one. All right. There’s nothing inherent like normally want to put a time cap in there. There’s like a level of volume that I think if you’re not trained, that it’s gonna get dangerous, right? Like, like a patriot. Like if you can’t complete patriot in 30 minutes or not. Let’s not say that because that’s that’s a hard thing to do. For a lot of people. Let’s say if it takes you an hour and a half to complete Patriot, but you completed it, you probably shouldn’t have done it in the first place is kind of my take on a workout like patriot. That’s a lot of cleaning jerks. It’s really hard. It can tear you down. Insane. So that’s typically why involve the time cap is for safety. This one I don’t think that there’s a lot of danger to finishing it. Even if it takes you a long time. Because it’s just running miles. It’s push ups and it’s planking. And it’s no more than 10 minutes of blinking, right. So I don’t there’s no danger in going for two hours on this one.
Yeah, so everybody start working up to a 10 minute plane. Yes, well, it’s already too late. That’s what’s great about this workout I thought about that was like there’s only like three people who complain for 10 minutes and I should just put in like, if you complete 10 minutes, run five miles and do
you’re rewarded for your planking feel like I’m falling out of this plank. They’re not penalty miles
never nothing’s ever a penalty. Isn’t that how I did it in the workout rifle if you completed under the time cap, you get to do it again. Yep, yeah.
That is true. That actually just came up and I’ve never had to do that workout. Where I wasn’t doing it twice. shucks.
Okay, so I’m not gonna lie. I have not done this workout. I will have done this workout before it is published. So I’ve not done it yet. This is only this is the first time in probably ever, that I briefed a workout without having done it or tested it first. But it will
be completed. And I’ll update it on some podcasts before this is published. So next week, I might try like a light version of this, like five minutes in the plank and see how terrible it is probably still running four miles. Well, I, here’s what I think is gonna happen with me, because I’m not. I’m not phenomenal at planks. I’m not good at them. But I’m not necessarily bad at them, either. So I think if I really push myself,
I’m going to get to five minutes in the plank.
And then I don’t know what happens after that. So yeah, I think I’m gonna get to that’s gonna be my goal going in is to knock out half of the plank. And so this is, I’m going theoretical here with my tips and stuff, too, because I haven’t done it yet. So I’m gonna go as long as I can. Some people, we’re going to try to upgrade just every two minutes, I run a mile, you can do that too. That might be Joe’s recommendation, I’m gonna go as long as I can. Five minutes is my goal. If I go over that, awesome, if I feel good at five minutes, and I make it now I’m just gonna keep going as long as I can, obviously. But then I’ll run that mile. I’ll do the push ups. And guess what? Hand release push ups. Any form of push ups we just kind of talked about it is going to somewhat tax your abdominals. So that’s, that’s gonna be bad. And so I don’t know what happens when I get back into the plane. Because what I don’t know, I actually don’t know. I don’t know if it’s gonna be like, when you reach handstand pushup failure, and there’s just no coming back for you. And it says, you’re gonna be like, 15 seconds, and I’m having to take a break again, or 30 seconds now to take a break again. If not, that would be if so that’s me a lot of miles. I think I’ll be able to add a minimum squeak out at least 60 seconds every time I get back down to the plank, if not longer. So. That’s my goal. My plan of attack. I don’t normally go first on tips, but this was my, my theoretical tips for this workout. What do you guys so you predicting like four miles for yourself? Three, four.
Yeah, unless I’m just feeling amazing. And I can get like eight minutes in the plank, but I don’t. I do a lot more front leaning rest as it is programmed. And I do plank. So I’m just a little like shaky. I don’t have a good frame of reference for plank. Would you guys say front leaning? Rest is harder or plank is harder. plank. 1% plank is harder. Definitely. I agree with you. And so I think it’s going to be I don’t know, I know. I can do five minutes in front leaning rest. But
plank is a different story. But I have a lot of motivation to not take a break. Yeah, yeah. So I would say try and get, try and get some glute activation, I think, you know, don’t just like relax everything and just and try and suffer through the plank. But trying You know, sometimes I find squeezing my glutes and stuff helps support a little bit here and there. And
also, I think that what’s going to add up after a while is those pushups. Because you have to stabilize your course on what when you push up. And the push ups itself will be taxing because they’re hand release push ups. But then you’re not gonna have a core either to support yourself. So when your shoulders are gonna be smoked, like everything. Hand release, push ups are worse than normal push ups. As soon hands. As soon as you hit that first set of hands on push ups. It’s, it’s just like, but to survive.
Do we need to discuss what a hand release push up is just so people know. So handle you push up as you code down to the ground and when your chest is touching the ground? You lift your hands off the ground. You put your hands back on the ground and then you push up. It’s not whatever Chris Morgan thought it was several months ago. I don’t know if you guys remember that video. Oh, it was all Yeah, he basically thought they’re like jumping push ups like oh, yeah, pushing exploding.
Right so if you do those, you’ll just be dead. Not to name names or anything but somebody straight up Chris Morgan did that one. Well, what’s funny is, is he was just making things so much harder. So every time that we program hand release push ups, he was probably like, what the hell? Like how is anybody doing this? Many of these. So don’t do those type of hand release push ups. He does like three murders a week though. So he does a lot of push ups anyway, and probably easy. Yeah.
But yes, jumping the jumping push. That’s what I call them jumping push ups, like or call me the plate push ups or clapping push ups if they’re gonna be explosive. Those are the two names and typically what we program
this will be not fun. Yeah, I think my my method is going to be similar to Jared I’m going to try to knock out as much of it on the front end as I possibly can just stay in the plane for as long as I can. And then after that, we’ll see what happens. Let’s talk miles. How are you guys gonna run the miles? You’re gonna pace slow, ultra recovery zone two style mile. Are you gonna go fast? I think I could. I’ll probably I’d probably stay at top of math.
too, which is like right borderline of 80% for me, so I’m not gonna blow it out to fit too fast, but
you got to recover your abs somehow I don’t think it’s going to recover that much on a run, but I don’t need my abs that much on a run.
Yeah, I mean, I’m gonna
I’m not going to totally gas myself, it’s not going to be 100% max effort on the mouth, but I’m not gonna.
I’m not gonna take 30 minutes to do a mile either. I mean, it’ll be good, good, solid, sustainable pace to get it over with. And here’s the really funny part. I mentioned, none of us have done it yet. If you see a different workout written.
We just briefed it’s because it took me three and a half hours and I decided no one else should do it.
That’s what I’m thinking. Like, even if we’re talking about the planks are gonna take forever, I feel like by the 30 eveness the third or fourth set of hand release push ups. It’s gonna be like, do one and then like, Okay, and then do one. Like, alright, these handle this person a lot.
That’s a lot of push ups man. I think this is one of those that just kind of like,
just to kind of pisses you off. Like, and that’s those. This is why they’re programmed as they are but I can think of
two workouts specifically where I’m not really like it’s not that hard. I’m just kind of pissed that I’m still doing it. Once I did triple Murph with no vest. So three worse not not in the in a week or whatever, like all back to back to back. So Murph, Murph Murph three rounds for time. And I had already done a double Murph. So I was aware of what that was like. And I did a triple Murph. And I remember going out for my on mile five. And I was like, it was like Saturday, it was like already at like, some absurd point in time, because you slow down quite a bit. And I was just like, this is dumb. Like, I’m just mad that I’m still doing this. But I had to finish it because I started it. And I was just like, this is I don’t like, like the Spartan Race all over again. I made the Spartan Race. And that Yeah, that’s a good second one. The other one that just pisses me off in a similar fashion. Not so much anymore. Everyone how to control my attitude and stuff is zone two, Murph. dolmar. related. Zone two. Murph is just like, just kind of get pissed that you’re doing it. You’re not moving as fast as you could. And, yeah.
Anyway, well, but you know, credit where credit’s due. Thank you, Tyler. Thank you. I mean, thank you. Thank you, Tyler. Thank you, Tyler.
All right. Well, you guys Anything else?
Not after all that. Oh, no. Well, good luck. Good luck to all athletes attacking this one and do attack it. Do try it. We didn’t even and by we I mean, I gave no scale down.
Like I didn’t say I even I thought about it. This was not an oversight. I thought about like, okay, established eight minutes or crew, five minutes, six minutes, whatever. Like, nope, everyone does the same workout. It only gets harder for competitors, but there’s no scale down. But if you are afraid
of what this workout is going to do to you feel free to scale down. I won’t. Oh, I hate on you. If you do this, this workout goes down to the short people I think.
Is it Marco like insanely good at planks? Probably. Yeah. I met Mark Marco and vdr because I know VDS not tall. Oh, and lean taking shots on the park. No, I say I amended was good. He’s
lean. What is not totally dude.
None of us are tall. Right?
What is not tall.
What is nine? Is that not tall? Yeah, that’s no no, you’re in a gray area of average. I’m in a gray. Okay. I will be shorter than five nine. I would throw myself in not tall. Jared I think we’re we’re borderline into the illness tells them like 511 is like right on the edge. Man for like six five is tall.
really tall. Insanely tall. That’s that’s when I would start using that word. Six, five, maybe six, three. That’s very tall.
You know what? No one’s listening to this anyway. Yeah. You want it? You want to wrap it up then? Yeah, sure.
If you are not a member of the garage mathlete community, you should be because we do some really fun, really crazy things. And if you want to be part of the community, go to garage mathlete comm sign up for a free, free 14 day trial. And after those 14 days you will officially be part of the community because you
not want to leave. So if you’re not part of it, go get a free trial if you are a part of it. Thank you. This workout was inspired by a member of our community. So thank you Tyler for that. And thank you the rest of our community
for inspiring this
I think that’s enough. Well, okay, I want to throw in one more free thing. So we mentioned the moderate load long distance, this is my promise to all the athletes, you will get free admission to your first attempt at moderate load long distance wherever that shall be. If you are an athlete, an active athlete free admission, so there you go, just throwing in all the perks, but you can’t exactly charge admission to hell.
Well, people do right, so
there won’t even be admission. We’re just going to have you sign up and then tell you to go do it on your own, like everyone did during COVID. But that’s enough tangents Kyle already close this out. So we’re gonna end it here. Alright guys. See you next week.