Hey, Athletes! Are supersets a part of your training? Listen to this week’s podcast to find out how you can gain with supersetting!
Episode 36 of The Garage Gym Athlete Podcast is up!
This week on the podcast the whole team is back together! They talk about supersets and how they can be beneficial to not just your GAINS but your time as well! They go over how to best use supersets when pressed for time. Next, they dive into this week’s topic which is on what the coaches do outside of their normal training days and on rest days. They each give a tip on what they use for extracurriculars and how it benefits their training. Lastly, this week’s Meet Yourself Saturday workout is What The Ruck. Everybody gives their tips and tricks on how to tackle this doozy!
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:
- Barbell Giveaway
- Women’s Health Track-Coming Soon!
- New Cycles Are Coming!
- Extracurricular Activities
- “What the Ruck?”
- 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
- The Effects of Superset Configuration on Kinetic, Kinematic, and Perceived Exertion in the Barbell Bench Press
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
[00:00:00] Jerred Moon: Ladies and gentlemen, welcome to the garage gym athlete podcast. I’m your host Jared moon. The garage team athlete podcast is a result of my desire to build better humans, unequivocal coaches, and autonomous athletes. I’ve spent the last several years obsessing over program design, nutrition in every other way you can optimize human performance.
This podcast is stills the 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 training at garage gym, athlete.com and if you want to pursue more into the field of coaching and programming, head to firstname.lastname@example.org.
[00:01:00] All right, ladies and gentlemen, welcome to the garage gym athlete podcast. I sang it a little bit. Is that what that was?
Joe Courtney: I just thought you forgot what podcast you were on.
Jerred Moon: There’s so many.
Kyle Shrum: And burgundy.
Jerred Moon: Alright, so garage, gym, athlete, podcast. Welcome everyone. New and old. Young and old. Wait. All right. I need to stop trying to get fancy with the intro and just get straight to updates.
Joe, how’s life.
Joe Courtney: Busy, too busy. Way too busy. That’s about wraps it up.
Jerred Moon: That’s it. Moving on.
Joe Courtney: Yeah. I got movers coming a lot this week. I’ve been painting, so my office is painted, so things are all, it looks like crap, but, it’s painting, painting some of the rooms in the house. And then this will actually be the last week that I will be using my rack for two and a half years.
So that will all go into storage.
Jerred Moon: He is quitting barbell training
Joe Courtney: together. I’m just going to be a cyclist for the next two and a half years. I have massive quads [00:02:00] and tiny shoulders. So yeah,
Kyle Shrum: I will be room at my house
Joe Courtney: for another. Yeah, you want another rack?
Jerred Moon: When I drive out there to
Joe Courtney: use the drive out to pick it up in the next week.
So I’ll be tearing that down this weekend. End of the week. So actually yesterday might’ve been my last squat session. I’m shedding a tear. Just a little one. Well, that’s okay because last week it was assaulted. My legs weigh too much on that, too. Sad about it. yeah. And that’s,
Jerred Moon: that’s always a sad time.
Having moved a lot myself once. That’s always the last thing, the very last thing that gets packed up. And once it’s all closed up, I’m like, alright, what do I do? I don’t know what to do. Yeah. But I do know what to do. It’s called the no gear track. Just so we all know
Joe Courtney: this plug. so I’ll be breaking that down and then, but as far as the most of our garage and stuff, we’ll be in storage, but we will be taking the rower, the bike, and a lot of the small, smaller things like bans and things like that.
I’m not sure if I’ll take [00:03:00] the rings because I don’t think we’re going to have a place to put them, but. Yup. That’s the main, they’ll
Ashley Hicks: take that much room. Might as well just take them anyways, just in case.
Joe Courtney: Oh yeah, I know that,
Jerred Moon: but I’m very interested to like for the continued updates on this. Journey like getting there, the heat, the new gym,
Joe Courtney: cause I probably won’t be able to acclimate to the heat.
I get there in June, which is like full blown 120 degrees. I don’t think it’ll get below.
Jerred Moon: Best way to just select October acclimate is full inoculation. That’s
Kyle Shrum: literal trial by fire.
Joe Courtney: Yeah, I, yeah, it’s gonna. It’s going to
Kyle Shrum: be, they have physical therapists over there.
Joe Courtney: All of them.
Kyle Shrum: You’re going to need them.
Jerred Moon: All right. All right. Ashley, updates from you.
Ashley Hicks: It’s hot and it’s not even summer. I know I’m being a baby, but today was, Oh man. It’s just like you walk outside and you’re wet, like you don’t even, I didn’t even do anything.
Jerred Moon: Sometimes
Ashley Hicks: I don’t. Oh wait, I’m here.
Jerred Moon: If you can only wear gym [00:04:00] clothes, it’s awful. I’m in Scott’s situation, or in my situation, I was there when you have to wear a uniform.
Yeah. Like you walk outside and you’re immediately like, alright, that shower was . Pointless.
Ashley Hicks: Yeah. And they have to wear like some special suit for the F 35 or something. And he has yet to like do that in warm weather. So he’s like, I am not looking forward to this, but yeah, it’s hot. So I did what I called shirt monster.
If anyone listening knows what that is.
Jerred Moon: I know it’s a CrossFit term. Yeah.
Ashley Hicks: That’s what both of my CrossFit gym said. The shirt monster. Got you. Anyways. okay. Pop the top, but I’m going good. We did the woman’s retreat this weekend and. We did the EO three 5k, but not really. We did the EO three one mile.
Basically we did four rounds of,
Jerred Moon: can you please take three off that? I’m
Joe Courtney: sorry.
Ashley Hicks: Okay, so here’s the thing is all [00:05:00] the ladies were so excited about the podcast and whatever, so if they’re listening, they did a great job. They, a lot of people were like, this one lady told me she had small lung syndrome. And she was dead serious.
I was like, Oh, serious. Like until she tells me she like has a, you know, this doctor is like told her this and it’s an actual, you know, thing. And then at the end she was like, you know, I was just joking the entire time. I’m like, I don’t have small lungs. I just don’t run. So I made it a mile. So we did four rounds of 400 meters and then three rounds of the Cal snacks each time.
Jerred Moon: Was everyone appropriately pushed.
Ashley Hicks: Yeah, definitely. And then they all said
Jerred Moon: three on there. Then
Ashley Hicks: they all still say their source. So we had a really good time.
Jerred Moon: It was, that’s really cool. And it was, it was on the beach, right?
Ashley Hicks: Yeah. So my calves were sore significantly more than normal, just because of like the digging in the sand.
and we ran on the, obviously the harder part of the sand, not like the soft white. Sand, but, yeah, it was on the [00:06:00] beach. So we, we are appropriately Sandy after, all the Cal statics and getting on the ground. So
Jerred Moon: a beach will mess you up. visited my friend who lives at the beach, runs on the beach and I decided to go run with him.
He’s a runner and we kept like, like six 30, six 40 mile pace for like five miles. And. I could not even my ankles and calves, like everything. Not only was I like for that distance, that’s about as fast as I can go and I couldn’t move. Like I was jacked up from the knee down for probably two weeks. It was pretty bad.
All right, Kyle, how’s life man?
Kyle Shrum: Life is good. First of all, I was not on the podcast last week. No one mentioned it,
Jerred Moon: but
Kyle Shrum: just reminding everyone
Jerred Moon: that
Joe Courtney: Kyle brought his tiny violin.
Kyle Shrum: Always things are going well. I had a long weekend [00:07:00] with my youth group. We went to a conference up in pigeon forge, and so youth conferences are wonderful things, but they’re also filled with little sleep.
And not so great food. So still recovering from that a little bit. I think I got 11 hours of sleep over the whole weekend, so that was nice. right after doing our sleep book, that was great. So I was just reminded on an hourly basis. Cow, you should be sleeping more. You feel horrible because you did not sleep.
But, Oh well I
Ashley Hicks: can afford get like a headache or anything cause that’s what happened to me. We got very little sleep this weekend or I did cause it was a new place. I didn’t drink. I didn’t anything Sunday. I thought I had a hangover. Like it was that bad. Like I took, I came home and took a two and a half hour nap and then I slept nine and a half hours on Sunday night to recover from the lack of sleep.
Kyle Shrum: Yes. [00:08:00] Personally, I didn’t, I didn’t get a migraine or anything either. I still can’t. Oh, update on the migraines thing. I have no idea. Still,
Jerred Moon: after all, they go away. Are you still getting migraines?
Kyle Shrum: They still come every now and then, but. I still don’t know what it is.
Joe Courtney: Anyway, you should get acupuncture.
Kyle Shrum: Maybe.
Maybe. I sure
Jerred Moon: a medical doctor,
Kyle Shrum: maybe
Jerred Moon: they’re pretty effective at figuring things out. Sometimes
Kyle Shrum: I’ve been to them before asking about it and never really got any. Maybe it’s just the wrong doctor. Anyway, long weekend things are still good. I’m recovered. We’re good
Jerred Moon: to go. All right. Well, I have a bunch of updates.
The first one I mentioned to getting blood work done, which is something I’m just going to be doing probably every three to six months just to get it done, check things out. And, my vitamin D was the only thing that was a little bit low, like still okay. But a little bit low. So Emily and I both downloaded this app called de minder.
[00:09:00] And you enter in like where you’re at in the world. So it takes your exact like GPS coordinates and it’ll tell you how much vitamin D you’re getting based off of your skin type and with how many, how much clothing you’re wearing and everything. So it’s pretty cool. A pretty cool to do that because we’ve.
Had more sunny days recently, and so we’ve been trying it out and it tells you, you know how much vitamin D you’re getting. Also, you can add supplementation, but then it’ll give you, if you have a known blood level amount, it’ll estimate what your blood level is after getting vitamin D, you know, every day and so on and so forth.
And so I’m actually interested. One just to test, cause I didn’t, you never really know. He’s just like, go outside for 15 minutes with your shirt off. And that’s enough. But it’s like, well that’s only true for like, your skin type is very dependent on that. Like Emily, she. She can stay outside for probably like an hour and a half without getting a sunburn.
And I can stay outside for about nine and a half minutes without getting a sunburn. [00:10:00] So, you know, I get a lot more vitamin D though, is the only positive to that. And so it’s cool to use that app to check it out. And then I want to see the accuracy of like, okay, after all you’ve done. We estimate your blood level here and then I’ll go get my blood work and see if it was right.
So you check out that app? No affiliation, no sponsorship. We are not sponsored. All right. The killing comfort book is, it’s pretty much done. You know, we’re just the, and by dummy. The editing process is pretty much done. Just a little bit more to go there. Pinch should have the first copies in hand. I don’t know, maybe by the time this is actually published or the week after or something like that.
So I’m really looking forward to, to getting that done. what else? We have new cycles coming up for anyone who’s on the fence or wants to join. we normally do a webinar and all this other stuff, you know, give out sample programming. All that’s coming and the next couple of weeks, and so a new cycle is coming.
We’ve got some testing to do. So really anytime now ish. Is a good time to get into [00:11:00] the program because you’ll hit up, you know, fit week, which is our testing week. Or de-load, which is a body geometry week, which kind of talk about today. so more, more coming on that, and then I’ll do that one next.
Women’s health track. So the women’s health track is finally coming back. we, did a, let’s see, beta test last. Cycle and it went really well. And then we were going to start mid cycle. But that didn’t really make sense cause we don’t start any cycles mid cycle. So we just held off this entire cycle for the women’s health track.
And so the women health track will officially begin, with this next cycle when it does kick off. Ashley, do you have anything to add to the women’s health track? We’ll be talking about it more and more. Probably even have a. Emily on at some point where we can all discuss it and talk about a little more.
Ashley Hicks: Yeah, that sounds good. No, I’m, well, just a little things that, it’ll be the exact same thing. You’re going to get help in nutrition, help in a little bit of coaching, so you’ll get a little more. one-on-one, if you will. [00:12:00] But then also too, you know, we will help you dial in your nutrition stuff to help you and, hormonally as well as for being females.
We are looking at that and then the programming is going to be a lot of fun. I’m very excited for that. So I may even. Not do hard to kill and just go, woman’s sell track, done, done,
Jerred Moon: done. I heard Joe mentioned he might do shrimp, which this whole hard to kill for life. I’ve already abandoned it, so he’s like the only person who can say it.
Joe Courtney: I’ve thought about it for like five minutes, but I realized I don’t think I’ll be able to do it. So as of right now, this will be hard to kill.
Jerred Moon: All right, good.
Joe Courtney: Maybe in here.
Jerred Moon: We’ll see. We’ll see what happens. And then the last thing is giveaway. So we’re going to be doing a giveaway. you can go to the garage gym athlete site, just go to garage gym, athlete.com.
There’ll be a button, a bar at the top for you to click to enter the giveaway officially with a name, email address, and all the different ways to get [00:13:00] points to. You know, increase your chances of the giveaway, which is like subscribing to the podcasts, leaving a review on the podcast, subscribing the YouTube channel.
There’s like all these things you can do to get additional points. So it’s really cool. We’ve done this a few times in the past, but what we’re going to be doing here is additional points for a review. So anyone who leaves a five star review, positive comment, we will. Read them on the podcast, you’ll get more points for the giveaway, and we’re going to send you a free shirt on top of this barbell giveaway.
So anyone who gets their review read over the next month will get a free shirt. So that’s, it’s exciting. Who’s excited?
Joe Courtney: Always.
Jerred Moon: Yeah. I’m excited.
Joe Courtney: They can’t see you raise their hand.
Jerred Moon: Oh, yeah. It’s, it’s pretty exciting. so we’re doing that giveaway. if you’ve already left a review, it’s okay. You are already in and we could possibly read yours and send you a free shirt.
So go leave a review right now. It’s so easy to [00:14:00] do. The only thing stopping you is comfort. So kill the comfort a little bit. Don’t do it while you’re driving. Open up the app, leave a review, and then you’re done. And the reason I say five star, I mentioned this every time, if you don’t feel like we deserve a five star review.
Then that’s fine. You don’t need to participate in the giveaway. This is for people who love the podcast and think it is worthy of five stars. So I’m not trying to bribe you to give me a five star review. Well, slightly, but ultimately
Joe Courtney: it’s motivation.
Jerred Moon: It’s not motivation, it’s the carrot is there. All right.
A lot of updates, a lot of things going on. So now we will get into the study and the study is the effect of super set configuration on kinetic. Kinematic and perceived exertion in the barbell bench press. Pretty cool study. And the reason I wanted to bring this up, this study is because we introduced something last year.
The study was done in 2020. [00:15:00] We introduced something last year called body geometry, and there are really three tenets to body geometry in our programming. And if you’re following our programming, we do, we’ve done body geometry cycles. That was the end of last year, and now we’ve moved to doing body geometry weeks, every fourth week of the programming to balance athletes out, make sure that you’re seeing results and being injury-free.
There are a lot of reasons we do it, and we’ve covered that before, but this kind of talks about one of the. Principles that is body geometry, and that’s how we super set everything of body geometry. But how supersets should be done to, see the most results. So super set. We get asked this a lot in our programming is just really doing one exercise than another with no little to no rest.
And in our programming, we typically. Denote that by lettering. So like AA, if you see a in our app, that means do this exercise and immediately the next exercise or BB you do to be [00:16:00] exercised. And the other be exercise, so on and so forth with the superset. So what they did, they got some rugby people together, rugby players, 10 of them.
They were all, in the United Kingdom and there they had at least two years of training experience. And. They’re reasonably strong. So really, I think that these are, the athletes are pretty probably in line with like our type of athlete. and then they had them do four different tests. really just they did agonist, antagonist.
So agonist is like the main mover muscles. And then the antagonist would be. The opposer to whatever muscle you have. So they mentioned specifically the bent over row and the bench press. So the bench press is a push in the bent over row is a pole. So when you hear agonist or antagonist, that’s what that means.
so that’s one way they did it. They also tested just control condition, like just bench press. And then they did alternate peripherals. So like a back squat and bench press, which to me is just [00:17:00] not. Seems like a waste of time to me, but I get it. I got you. Trying to save time, so I get it. And then a similar biomechanical, so like the same exact exercises.
So dumbbell bench press and bench press or like bench press and push ups, something, you know, doing the same movement twice. And that’s what I’m, that’s what they’re looking at. So we’ll get to the results in a minute. First, I want to hear from you guys. So Joe, what do you have, man? What’d you think of the study?
Joe Courtney: not too bad. I think it’s cool to see how, cause a lot of people do super SAS and they just think, I don’t know if they put too much thought into, okay, I’m just going to do two movements and then done the two movements and just kind of knocked this out. So I don’t know if a lot of people would actually put into thought of, okay, how, how do I most make this most beneficial?
And in a lot of people who would do, the same movement, like, you know, bench press and then pushups or something like that. A similar, but to me, This, this is good to see because, if you are sick, like even though even [00:18:00] if you’re working the same muscles, you might be getting fatigued a lot faster, but that doesn’t necessarily mean it’s better.
Jerred Moon: on like what results you’re looking for, right?
Joe Courtney: Yeah. Yeah. So I guess if you just, if you just want to approach for you, it might be the better one, but if you actually want to get stronger and add volume, then it’s not the way to go. And I do a lot of these will, like, if these are kind of like my sexy Saturdays, where I do, like, I’ll do a dips and then rows or something like that.
And I think it’s, it’s. It helps me mentally dial into with the, the sets at times, because if I’m doing one thing and then I’m doing the opposite of the other, I’m not already fatigued. So I switching gears and really focusing on, Going through that other movement separately versus just getting through the reps and like if I go from dips to push ups, then it’s just like, okay, well I got to slog through these pushups just to until failure and can get these out.
I would be interested to see how this would apply to power though. So I think we’ve done it a few [00:19:00] times to where it will do some strength sets and then some small power sets. You know, I’m talking about.
Jerred Moon: Yeah. And is like, that’s why I was saying like footnote, depending on what you, most of the time, if you’re lifting weights, hypertrophy and strength is what you want.
And so doing the. A a format, agonist and antagonist seems to be the best for that. But if you were looking for something like muscular endurance or muscular endurance, it might be good to do the two movements that are of the same biomechanical nature. So bench press and pushups, you’re like, say you did bench press first and pushups.
Pushups might suck, but if you’re trying to build muscular endurance, that might be what you need. You know, a lot of effort in one area. and then power power generally, you know, you need very little like short duration, high burst stimulus for power. And so it always depends like what’s that second movement, you know?
And so I think that if you, if you’re not programming that [00:20:00] appropriately, you’re just gonna be taking away from that power generation that you, that you could. Yeah. What are your thoughts?
Ashley Hicks: I found it interesting that it was more velocity base. I, that they, that’s what they tested versus strength. you know, for us, I talk about getting stronger muscle growth.
They did talk about muscle growth a little bit and they talked about how, You know, it’s a good way for muscle growth to superset, the agonists and the antagonists like that. so in my notes I just wrote, you know, why not do that if it. It shows that it’s a good way for muscle growth. the other thing I found interesting was I talked about heavy days.
So in my mind, I’m thinking fit week one rep max is, you know, we don’t program super sets, right? So it talked about doing just that one lift for a super heavy day kind of thing. and that it makes sense to me that if you’re going to work that same muscle group, just what you said, Jared, like if you’re talking about muscle endurance, then sure. [00:21:00]
and, and we’ve done that. I think multiple times in our programming too, whether it’s bench and then you do kind of a med ball press as well, chest press kind of thing, but it makes sense that you’re going to fatigue out. and if that’s not what you’re going for, if you are trying to superset for I guess, velocity, but in our case strength or muscle growth, then you would do kind of the push pull effect.
It makes more sense that way.
Jerred Moon: Yeah, and it is an interesting study because of what you mentioned, you know, they, they weren’t really interested in how much stronger did you get? They were just really looking at the set, the sets themselves, you know, what was the velocity, what was the power, what was the force, what was the RPE?
And so then they have to draw these like weird conclusions of like. This may result in you getting stronger, so on and so forth. Because we know we’ve talked about this in other pod podcast episodes. If you’re moving way quicker or more quickly, you’re going to get stronger and, and things of that nature.
So I think it was interesting for that reason, you know, focusing on velocity, but, [00:22:00] they, they did show a significant, like. If you do the muscular endurance version of what we’re saying, the same type of muscle group twice, there’s a huge decline in that velocity, which means less power, which means you’re probably not gonna get a strong, so it’s not ideal.
We’re building strength, so you can, you can jump to these conclusions, but it’s not, they weren’t able to do that in their study because that’s science. They can’t, they can’t jump to conclusions. But as coaches, we can, and I think, I think that that really helps us. Like. Understand. you know what?
They’re like, okay, you’re, you’re not gonna be moving away as quickly. Okay. What does that mean to us when we program it? I think that’s really big takeaway. Kyle would you have, man.
Kyle Shrum: So I kind of zeroed in on the RPE. The rate of perceived effort and the way I understand it is ready to proceed. Effort is basically just your mental toughness.
It’s basically how much, how hard do you think you went in the workout? And so these different types of supersets kind of lead to different levels of RPE. By the way, I see it is like the [00:23:00] super sets that it’s just like Ashley said. You know, in fit week when we’re doing our PRS, when we’re doing our retesting and things, we don’t, we don’t do any kind of supersets at all.
We’re just doing testing. but. All of the work leading up to fit week is basically practice. And so we’re throwing in these super sets on different, in different ways, the way, the different ways that we program superset. We’re throwing those in during the cycle to kind of, help you practice and get better in many different ways leading up to fit week.
So it kind of like, I thought back to my football days, you know, in football, they always told us like. Games should be a breeze for you because practice is so hard. And that’s the why. That’s the reason we might practice so hard is we want practice to be a lot harder than the game. So when it comes down to perform, when it really matters, it’s not difficult.
Like you just go out and you just do what you gotta do, but practice is going to suck. And so that’s kind of the way that I think about it, especially with RPE during the cycle. You’re kind of. [00:24:00] Building your mental toughness and building all of the, building yourself in all of these other ways so that when it comes to PR time, it’s not that difficult.
You know what I mean? Like it is, it is tough to, you know, you’re setting another a hundred percent right, but it’s a new one. But you’ve done all this work up to it. So like over the last couple of weeks. In, in the strength track, which is the best track, by the way. over the last couple of weeks in the strength track, you know, we’ve been doing, tempo deficits, well, not tempo deficits, but tempo ecentric movements on the dead lift specifically.
And dead lift is the best movement, by the way. anyway, so, so you picked a white butt, but. you had the East century movement, so you’re moving down for three seconds, or you’re moving down for four seconds or something like that. So if you’re going at like 70 to 80% on the weight, but you’re doing five sets of five reps and you’re having to go down slowly, you know, then you’re building all of [00:25:00] that up and you’re building that mental toughness.
And when it comes time to set a new one rep max, that one rep max is going to feel easy to because you’ve been doing. Five sets of five of having a control that weight on the way down. You know what I mean? And that hurts like, like I’ve been hurting the last couple of weeks, you know, cause that, you know, doing those East century, those East century movements like that, it’s difficult.
But when it comes time to set an APR on fit week, you know. It’s not going to feel nearly as difficult as that as those essential movements. So that’s kind of the way that I, that’s kind of the thing that stuck out to me was that RPE of kind of the super sets are a way to help train your mental toughness so that when you’re going into that time, when you need to perform, when you need to hit that power movement and you’re setting a PR, then your, your body is ready and your mind is like, yeah, this is nothing, because all the stuff I’ve done before, this was actually difficult.
Jerred Moon: Yeah. And that’s happening on the hard to kill track too with these . As many reps as possible on like [00:26:00] squat and deadlift, that a lot of people are, I don’t know if I should use the word complaining about or just let’s say, giving, giving a strong mention to in, in the Facebook group. but it’s the exact same thing.
And people are noticing too, they’re like, you know, whatever, this is 75% or close to 75% of my max. And I did. 14 reps. It’s like, yeah, that means it’s probably time for an adjustment and fit weeks right around the corner. And you know, I think those things like you, it’s grueling, but setting a wonder a max is just going to be like.
You know, six seconds of your time or whatever, and then it’s, then it’s over. So I think that’s a great point. and so the big takeaway I had for garage gym athletes is just, I mean, whatever, shameless plug, if, if you’re following our stuff, we’re already taking all these things into account, whether I’m programming muscular endurance or whether, you know, I’m trying to maximize strength and hypertrophy.
We talked about body geometry. We’re already doing a lot of this stuff for you. But. Just for everyone to put the tool in their toolbox. If you ever program yourself, or, I mean, I [00:27:00] know there are a lot of Raj mathletes out there who, aren’t subscribed to our programming. And, so just keep that in mind.
You know, you want to go agonists and antagonists when you’re doing super sets for a lot of reasons. It seems like it’s the best. There are a few other, You know, incidences where that wouldn’t be true, but, you know, just keep in mind what your goals are. And, that really was of the four different things that they tested.
the antagonist agonist was the best, method for, for super setting. So just keep that in mind and that’s, that’s it. That’s all I have from the study. and then we will move to the topic, which is brief cause of his selection.
Joe Courtney: Yeah. So I wanted to talk a little bit about, our, our own extracurriculars.
And by extracurriculars I mean outside of the programming. So we have four days programs each week, so that’s only four hours of programming with a fifth optional. But a lot of us do. Extra stuff on other days, either before or after those four days, or even on the rest days, or even, you know, that fifth day, whatever it is.
[00:28:00] So I just wanted to go over a little bit about what we might do and add into our routines that help us work for us, why we do, or what we might do. And anybody else wanted to have any other takeaways from things to do outside of the programming. So
Jerred Moon: our secrets. Yes.
Joe Courtney: So since Jared always goes last, I’m going to call him first.
Jerred Moon: All right. So yeah, I, I move probably seven days per week. you mentioned for now that things are getting back to normal. I’ll do the four regularly program days. I will do meet yourself Saturday. So that’s five of my days right there. I don’t do two workouts in a day, typically. but those other two days will most likely be.
cycling. So on Sundays I go for a long ride. And long for me is probably an hour to an hour and a half, and an actual ride, like getting, like, that’s part of it for me. It’s not like I could get on my, you know, stationary bike, but I actually like going on a ride. and I don’t. I don’t [00:29:00] really pay attention to my heart rate, what zone I’m in.
that’s really more just like, we had, Courtney Morrison and he talked about movement meditation. It’s more like movement, movement, meditation for me. And then, The other day would, it might actually just be like 20 to 30 minutes on the concept two bike just to move. I feel, I just, I don’t feel good when I don’t move, so I have to move, even if it’s a walk, like I really don’t care what it is.
I, there’s not, I don’t commute to work. I, yeah, I don’t have a lot of places to walk around in my office, if you will. So I have to get outside and like walk around the block or whatever. so that’s what I do. I’d say that’s the biggest, biggest, addition everyone knows or has heard. If you listen to podcasts, the sauna I’m doing, I do the sauna five to seven days per week, typically in the evenings, with Emily and breathwork is something that I do as well.
I guess we could consider that a extracurricular activity. I’ve mentioned it a couple of times on the podcast. Typically it’s going to [00:30:00] be box breathing or Wim Hof breathing. And occasionally I do it a lot less now, talking about once a week, maybe every other week, a longer yoga, like rom wad type session, which could fill in that spot of like Thursdays, typically a rest day when I said I do 20 to 30 minutes on the bike, some days I’ll skip the bike and I’ll just do some stretching for, you know, 30 or 40 minutes.
And that’s, that’s all my extracurriculars. For me.
Joe Courtney: Nice car. What do you do.
Kyle Shrum: Well, a big thing I do is rest.
Joe Courtney: that, so
Jerred Moon: maybe that sounds,
Kyle Shrum: maybe that sounds bad, but
Joe Courtney: I’d say dead lift bar.
Kyle Shrum: Yeah. I’ll tell you, I’ll take rest days and I’ll rest, man. You know, I recover and. All those things. Saturdays, especially with Hannah being on the program now, we’ve been doing meet yourself Saturdays together.
We didn’t do on this weekend. but being out of town and such, but we get to do that. And [00:31:00] especially having the extra gear downstairs, you know, we can both work out together now and do separate things or do things together. And so. typically, typically we’ll try to get to meet yourself Saturday and, but other than that, I’m just resting up.
if we don’t do a meet yourself Saturday, I’ll try to maybe make up a miss session that I may have missed or had to move during the week or something like that. But other than that, man, I’m resting, playing with my kids. My kids give me enough exercise too. Sometimes, especially with the, the little bit warmer weather some days.
It’s been warmer than the last couple of weeks. We might go outside and kick the soccer ball around or something like that. Play with it, just play with the kids. But
Jerred Moon: I forgot to mention that. I mean, probably almost every Murph post Murph is followed by one to two hours of football or soccer it with my boys.
I. Yup. Yeah. So some fairly active, more than I feel like I am sometimes. Sometimes, I mean, I have a, you know, computer [00:32:00] desk job, you know what I mean? Like in a fitness company. But, sometimes I feel it, I’m like, man, I could, I should move way more. But what Kyle said, you really need to listen to your body like.
I move a lot, but I also pay attention to a lot of data. You know, if my heart rate variability was in the trash and I wasn’t feeling good, then yeah, I’ll just take a day off completely. It’s not a, there’s nothing wrong with that at all. I’ve just, like I said, seem to feel better when I move more.
Joe Courtney: All right.
Actually. What’d you do? And
Ashley Hicks: it’s pretty much the same thing, is what these guys said. So we, I do meet yourself Saturdays for my fifth workout, if you will. And if I’m out of town, I do some sort of body weight workout. we’re trying to get that fifth one in. And then on Thursdays and Sundays when we typically have rest day, I.
Echo what Jared said. I do. Scott and I have a go wad subscription, so we will, I will either do a go out on my own or we’ll do it together. Sometimes depends and go. Wad [00:33:00] is like Ron mod. It’s the exact same thing. You just kind of put in like, I want to stretch or you can even do something. Post a workout and put the movements that you did and it will generate, mobility, stretching, rolling, smashing based on the movements that you did that day.
So, and it depends. Like if I feel beat up right after a workout, I’ll do a go wild right then. But typically I have my own stretches and I kind of know what to do for my body, and I do walks or jogs with the ladies. Right now I have a. squadron ladies that are here, I just have some friends. They also have kids.
We have strollers. We’ll go on like a, I’m talking 10 minute mile pace, jog with a stroller. Cause I mean, I’m pushing a 35 pound human in the stroller on top of it. we’ll do that. Or, we do family walks on Sunday, there’s a park and it’s open til about six. So right after Connor’s afternoon nap. That’s typically our little routine.
We walked down there, it’s about 15 minutes away. We used to walk all the [00:34:00] time in the UK. and then Thursdays are my clean days, and I am moving from nine to 11. I’m mopping, sweeping, doing whatever. So yeah, and that’s pretty much it for me. So I echo exactly what Jordan, Carson.
Joe Courtney: So I’ve been trying to formalize a little bit of my extra stuff.
So the past. I dunno, six weeks or so, whenever I’ve been consistently working out, I’ve been adding at least 10 minutes after each day’s work out of 10 minutes on the bike of zone two afterwards, and then on rest days I’ll probably add another 15 to 20 so on Thursdays and Sundays, that’s over from 60 to 90 minutes.
Per week of zone two, added on top of programming just for recovery, blood flow and some, some good old fat burning. so that’s, that’s been, that’s actually been going pretty strong. And if I miss a day, then I can just, I’ll just put it over to, another day. back when I used to have a wife at home, we would try and hike on the weekend.
I could real quick
Kyle Shrum: going to have to go back in the podcast.
Jerred Moon: She’s gone
Kyle Shrum: figure out
Jerred Moon: where Joe’s wife went.
Joe Courtney: Maybe I’ll just wait till next week. It’s just a little teaser she’s deployed right now. She’s not gotten rid of or whatever
Jerred Moon: been disposed of.
Joe Courtney: Yeah. She’s no longer, so that’s, whenever we would try and hike whenever we can.
I am since meters. So Saturdays are optional. I don’t always do them. You know, on occasion I’ll take, I’ll take one or two off.
Jerred Moon: Oh, we know. When we went over to meet yourself Saturday checklist, we were like, have you done this when you’re like, no.
Joe Courtney: That was at like 12.
Ashley Hicks: You haven’t done,
Joe Courtney: you know, whatever. But I’ll do what I mentioned before, some sexy Saturday.
So I’ll do a lot of accessory stuff. Usually super sets, things that, haven’t done in awhile. You know, I love, I love doing dips, cause dips are fantastic for, if you want to raise your strict press and things like that. And I, with my shoulder, [00:36:00] things going on and just past shoulder injuries, I always had my crossover symmetry.
So that’s a really good balancing day that I do.
Jerred Moon: We should just like start programming that end so people can either do meet yourself Saturday or Joe’s sexy Saturday. You can program it, cause I don’t even know what it is. So I’m just
Joe Courtney: adding to my list.
Okay. That’s, that’s, that’s
Jerred Moon: fantastic.
if there’s enough demand, everyone have to reach out and let us know.
Joe Courtney: Now everyone’s going to
Jerred Moon: notice a sexist Saturday. She wants you to have to do more work. Let us know.
Joe Courtney: Fantastic. Alright. Get right on. It. And sometimes on rest days I’ll try and go for a run, especially on Saturdays.
And it’s mostly because my Garmin’s really sassy. And if you don’t run outside for like a week or two, then it basically says you don’t work out. It doesn’t matter if you wear a chest strap, it doesn’t matter if they have all this data. It’s like, no, you’re unproductive, or I have no data. You don’t, you don’t work out.
So if you didn’t run [00:37:00] outside. Well, yeah, we’ll do that every once in awhile. That’s kind of how my routines are going.
Jerred Moon: That’s behavior modic modification through a wearable. That’s exactly what it’s designed to do. So that’s true. Yeah. That’s my, a buddy of mine just got a whoop. He’s, and he keeps texting me about it cause he, he’s in his first, you know, three to four weeks of, of having one.
And you know how like you can do a workout and whoop will be like, yeah, that was, that was a great warmup. Know, be sure to hit that workout later in the day, like, whoop will make you feel like absolute trash. Like every chance they get though, it’d be like, yeah, that activity is awesome for, for breaking a light sweat, but not serious training.
Their luck next time, you know? And he keeps texting me back. He’s like, do I not train hard enough? Who am I? It looks like it. Whoop doesn’t think so. A footnote. He’s not following our programming, but
Joe Courtney: yeah, I mean, there’s times that like, speaking of whoop that I would do. Some cooking or you would do, like you said, you would get, don’t get activities and you do dishes, and I would have a higher [00:38:00] strain from cooking than I did from
Jerred Moon: strength.
Yeah, that’s a, I actually reach out to them about that. They, I don’t know if they have, cause I’m aware anymore. They said they’re trying to fix that cause it’s a lot of activity with your hand. Right. And so like they, they’re, they’re trying to deem it as a, as strain or as like an activity. But. I don’t know why it doesn’t match it with your heart rate, because my heart rate shouldn’t be like 170 while I’m doing the dishes, unless I’m real bad’s about to happen.
So, yeah. Anyway, that’s whoop.
Joe Courtney: Not a sponsor.
Jerred Moon: No, it’s not a sponsor. No sponsors, which is interesting. So it came up in the group, a Keith Vance, awesome podcast, by the way. he was on last week and then he posted, A video about power dot. You know, and he was like anyone to use this. And it was Josh bridges talking about power Dodd and how it’s the best thing ever.
He sponsored by power dot. And he’s required to make, I’ve seen these contracts, I’ve had these contracts, and to me, you [00:39:00] have to post so many times on social about your thing, whatever, when you’re sponsored. And. We don’t have any of that. we don’t have any requirements or any sponsorships or any financial disclosures that need to be made other than the one that we do have, which is the service and membership that we provide.
but I actually really like that about our podcast because we’re able to talk trash about things or admit admittedly not where the whoop anymore, or talk about its pitfalls and all these things and not have some sponsor breathing down our neck about . You know, not mentioning them enough times or whatever.
So I really do enjoy not having to do those, those things. But that’s a, that’s a tangent if I’ve ever had one in my life. So now we’re going to go to what the ruck and I’ll brief it cause it’s my favorite workout. I say that about all the meet yourself Saturdays, if you haven’t noticed. But, I really wanted this week to be, Conditioned me to the grave because like I mentioned, I’m back to doing it yourself Saturday. So I wanted to get broken arrow and done. I [00:40:00] wanted to get conditioned me into the grave, but I have to actually look at the programming to make sure it makes sense and what I’ve been trying to put in the programming towards the end here are what we call progress checks.
So progress checks are, is not necessarily testing like a, a metric. It’s repeating some workouts. So you’ll see that in the programming. And we did this one in the very first way, the first four weeks of the cycle. So for those who did it, you get a pretty quick retest. so I just feel like for people to know what we’re doing, why we’re doing it, and why you do that in our programming, and it’s really one for you to see, like, Hey.
It hasn’t even been that long and you’ve gotten significantly better at this workout. And so we’re doing a what the ruck again to kind of finish out the cycle cause we’re near the end. and it is, you do a buy in first, you do 60 pull-ups, you are allowed to Kip 70 hand release, pushups, 80 air squats, 90 sit-ups, and then 100 burpees, camp, partition, anything or anything crazy like that.
Then you’re going to do a three mile ruck [00:41:00] immediately after that 100th. Burpee and you will do a competitor. Male, female is 55, 35 pounds on your back. Established male, female, 35, 25 and recruit male, female is 25 pounds, 15 pounds, respectively. So that is the workout. we talked about it not that long ago, so we can go over it quickly.
any tips, tricks, strategies? I’ll start with you cow.
Kyle Shrum: Well, for me, with the RUC specifically. After I did all the buy and stuff, which took me a little longer than I meant for it to, especially those stupid burpees, got started on the ruck and I, you know, I was gonna take it easy and just, and just walk it.
And I got about, I got about a half mile into it and realized how long it was gonna take me if I was just going to walk the whole thing. And so I actually started running parts of it for me, just the way that things like going out. I have like a downhill and then an uphill and turn around and [00:42:00] it’s downhill and uphill again.
So, just run sections of that and walk other sections and things like that.
Joe Courtney: Like a fartlek whatever.
Jerred Moon: Yeah.
Joe Courtney: However you pronounce
Jerred Moon: it, as far as like, it’s right. But I just didn’t know if Kyle had was familiar, so I was trying to gauge his face. Nope. Cause if you’ve ever heard of part, like before, it’s gonna throw you, ya.
Kyle Shrum: That’s a great word to just throw in, in the middle of something. Anyway.
Jerred Moon: so I have to explain it like far like is interval training based off of? It’s like random interval training. Essentially. It’s like I’m gonna run to that light post and then. You know, next, you know, I’ll walk for a little bit, then I’m going to run to that mailbox.
It just kind of random and,
Kyle Shrum: Oh dude, that’s my whole life.
Jerred Moon: Yeah. There’s a, there’s a lot of research on fartlek training and it’s really, really beneficial. So
Kyle Shrum: let’s do a study on that.
Jerred Moon: That’s what I
Ashley Hicks: did tell someone that my whole life is a fart. Like .
[00:43:00] Jerred Moon: Well, if you think about her training history to sell
Joe Courtney: it later,
Jerred Moon: we’ve talked about, and some of the recovery methods of like being a little bit more like listening to your body for rest times in recovery.
Like, I’m ready to lift heavy again. You know, the research says I need to wait three minutes, but I’m ready now. And you, your body’s probably right. And you, you know, sometimes you can rely on the research. And that’s the same with interval training. Like if I need you to go so hard. But you can only do that for 10 meters this time, but the next time you do it, 70 meters, it’s very individualized interval training.
So anyway, another tangent. Love tangents.
Joe Courtney: If you ever had one.
Kyle Shrum: That’s my tip then.
Jerred Moon: Okay. Alright. Anyone else want to give a tip?
Joe Courtney: Don’t just throw a kettlebell in your backpack.
Jerred Moon: Yeah. It doesn’t feel good stuff for a long time. Yeah. That was a song injury
Joe Courtney: that actually
[00:44:00] Jerred Moon: started
Joe Courtney: the downward spiral of PT. It started, it started my PT, so,
Jerred Moon: so a lower back pressing or a kettlebell pressing on the lower back.
Ended in dry needling East STEM on the shoulder to loosen up muscle fibers and the deltoid. Just so we’re aware.
Joe Courtney: I
Jerred Moon: feel like a discourse there. That’s pretty, yeah,
Joe Courtney: I mean, it turned me into Frankenstein, so I’m okay with it. I’m good to go now.
Jerred Moon: That’s good. That’s all I got. Do you have any tips.
Ashley Hicks: Yeah. So I remember we, I, I’m, it was, when we did the first cycle and we talked, we actually talked about it on the podcast and a lot of people on the Facebook group brought up like, but people were talking about running this.
And so I would just say, if you can’t run the ruck, that’s okay. Like, you know, I did it in a hundred meter belts, so I guess I fart. Like they can, if you will, but not I could, I, I had a track at that time, but this last time that I did it, I was able to run. A mile, [00:45:00] walk about a 400, and then run like another half mile.
So you just have to kind of gauge exactly what your ed said. Know your body. So if you can’t run that ruck, that’s okay. and pick the weights appropriately. and then to kind of piggy back on, Joe, put a towel on your back because no matter, I have to put, like small weights in my backpack. So they move if I have a backpack strap in the front.
So if you’re able to have a. Well, I don’t know what kind of rock people are using, but if you have a pack that has like a strap in the front, it’s actually better because it moves less. Or at least mine does. But I actually always put a towel in it and then I weigh it with my weights to make sure I don’t go over the 35 pounds.
Cause that’s the last thing I want is to,
Jerred Moon: I mean,
Ashley Hicks: yeah, I don’t want to add more weight if I don’t have to. So.
Jerred Moon: Yeah. And I don’t know if I have anything to add to that. I would say I technically don’t think if you’re running, I don’t think that you’re rucking anymore. I think you’re running with a heavy pack.
Ashley Hicks: A jog
[00:46:00] Jerred Moon: or like, yeah. Yeah. I think a ruck should be like a very fast walking pace. Cause there’s, there’s a fine line, right? There’s, there’s, I’m putting a backpack on and going for a stroll. That’s not, it. You missed it. And then there’s running, which if you, if you’re not doing properly, could, you know, you, you increase your chance of injury at least, you really kind of have to know how to do that correctly.
So the best thing is just like Olympic style.
Joe Courtney: I was going to say
Jerred Moon: walking her walk. Yeah. Power walking with a heavy backpack on. That’s essentially what you should be doing. But I. I do. I have run before as well, like more of a jog, but I will typically, I don’t fart, lick it. I time it out. I’ll do, I’ll do like 30 seconds.
jog 30 seconds, walk just the whole time for the three miles, helps me mentally. Knowing I’m going to do something every 30 seconds. but that’s, that’s the best way. It’s been awhile now. I think I ended up doing it last time. I just threw it in on like a Thursday or something instead.
Joe Courtney: Wait, [00:47:00] so you’re saying you have a pacing strategy?
Jerred Moon: Just go fast. Well, that is my strategy to go faster because if I just walk the whole thing, I’d go slower. There you go. Yup. Reversed it. Okay. so this week that, that closes it out, if anybody has any questions on the workout, let us know. But going back to my hashtag not sponsored, we’re trying to give you the best information we can because we have no interest in.
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So I appreciate everyone who was already subscribed and falling into programming and that is it. That’s all I have this week. Thanks for listening to the [00:48:00] 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.
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