Hey, Athletes! Want to learn about the new testing standards for Fit Week? Then listen to this week’s episode to learn about this and MORE!
Episode 64 of The Garage Gym Athlete Podcast is up!
The NEW Standards
In this week’s episode Jerred, Joe, and Kyle are back. They give us their updates and announcements before going over the study. This week’s study examines anabolic response with strength training in caloric deficits and non-deficit diets. This week’s topic is on the new standards for Fit Week. The coaches go over each one and the why behind testing each movement.
Lastly, this week’s Meet Yourself Saturday workout is the Eo3 5K!
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 62-MINUTE EPISODE WE DISCUSS:
- Eo3 5K
- The New Standards
- Caloric Restriction
- Anabolic Resistance
- Testing for Fit Week
- Kyle’s New Church Search
- 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:
- Does Intermittent Fasting Limit Strength and Muscle Gains?
- Perform with Phototherapy, Stir the Pot, and Grog Bowl
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
The NEW Standards
[00:00:00] Jerred Moon: Ladies and gentlemen, welcome to the garage gym athlete podcast. I’m your host, Jared moon, the garage. The mathlete podcast is a result of my desire to build better humans, unequivocal coaches, and autonomous athletes. I’ve spent the last several years obsessing over program design nutrition in every other way, you can optimize human performance.
This podcast is stills. The lady scientific research with what I’ve learned and blends it with it, 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 firstname.lastname@example.org. And if you want to pursue more into the field of coaching and programming, head to email@example.com.
[00:01:00] All right, ladies and gentlemen, welcome to the garage. The mathlete podcast, Jared moon here with Kyle Schrum. What’s up Kyle. Hey, what’s up. BD is here. What’s up man.
Joe Courtney: or hello in America? Would it be howdy in Oklahoma,
Jerred Moon: Oklahoma and Joe Courtney is here. What’s up? I
Joe Courtney: don’t know what they say in Bahrain.
Jerred Moon: So I’m going to be like a big.
Big update. You guys kind of gave away the updates right there, where your locations? I feel like that’s the biggest update from teaser VD. Hasn’t been on the podcast and in months. So VD, let’s start with you, man. Any updates what’s going on in life?
Joe Courtney: Oh chair. It’s so much, man. A big thing for me right now is, is training I’m in flight training right now, learn and fly new jet.
so all of that is taking a lot of my time, which is part of the reason I haven’t been on, but also, PCs seeing and all the craziness that comes with that. Not having the equipment to actually be on a podcast, all of those things going on in the last few months. So I’ve been [00:02:00] kind of quiet, but I’m always watching.
Jerred Moon: He’s always around. So, and your, your, household goods got delayed, like a long time. Didn’t they?
Joe Courtney: Oh, dude, let me tell you. So we
Jerred Moon: got here,
Joe Courtney: we got here, 13 June. Okay. I didn’t see my stuff. Until like
Jerred Moon: 24 July.
Joe Courtney: So we’re talking in excess of 45 days to be able to get anything. So you’re sleeping on an air mattress, obviously you’re not sleeping.
Jerred Moon: eating off of paper plates, like
Joe Courtney: your, imagine your whole world,
Jerred Moon: like
Joe Courtney: turnips it down, shake it out and then turn yourself back over and whatever you have left. That’s what I had for 45 days
Jerred Moon: card table and a microwave, man. What more do you need?
Joe Courtney: I didn’t even have a microwave. I’m talking like we were
Jerred Moon: all been cooking.
Oh, nice. Yeah. It’s a fun. It’s fun to camp in your house every once in a while.
Joe Courtney: Yeah. That’s how the kids do it at least.
Jerred Moon: Yeah. Joe what’s what’s new with you, man.
Joe Courtney: So I have the opposite problem of VD to where my household goods showed up three [00:03:00] months before we even showed up. So they’re waiting for us, but we still don’t have a house.
And I am in lockdown, quarantined in Bahrain right now. yeah, to be long, 20 some hour journey over. And we’ve been here for about five or six days of our 14 day quarantine. And we can’t even leave our hotel room.
Jerred Moon: This is great. Like I just, I wanted BD and Joe to go first because I wanted to see if Kyle could top their updates.
Do we have, I don’t know why you would set me up fly a new jet and like some crazy household stuff. Joe’s and Bo rain like, okay, Kyle, what what’s going on in your life,
Joe Courtney: man? Well, as you know, Having a new job. I’m not a youth minister anymore. And so with that come well, came, leaving the church that we had been with for a long time.
So that’s what we’ve been working on for the last few weeks is, finding a new church. And so that’s been a fun experiment, fun kind of small journey, moving forward with that. So [00:04:00] I think we’re zeroing in on one. We’ll see, but we’ve been around and, it’s, it’s kind of a bad time to change churches with COVID going on.
Cause all the churches have kind of their own, you know, ways that they’re complying with standards and things like that. So it’s kind of, you know, basically if we don’t know somebody there that can kind of give us a heads up on what we’re going to be running into, we haven’t tried it and we haven’t gone there, but, it’s been, it’s been a good experience so far, so.
We’re enjoying it though.
Jerred Moon: Hey man, you came up with an update. That was, I had one. I had you do. all right. I have to, to update. So when this is published, it will be right. Yep. Yep. So that’s something where we’ll be, we’ll be talking about today, the new standards, a lot of them the same, and then some of them are new.
So we’ll talk about those, today in the podcast, as well as a study, but as far as personal updates, I am no [00:05:00] longer on the whoop train. I’m not on the AppleWatch train. I have your ring, but I wear it while I’m sleeping. Now I’m officially on the Garmin train.
Joe Courtney: Oh no.
Jerred Moon: Yeah. Trader. So I’ve had a garment for, it’s been like three days since recording this and.
Holy crap. The amount of data, like I had no idea. I don’t know why I haven’t looked more seriously into garment. I think it’s because Joe was always telling me like the heart rate monitor sucked and I was like, well, that’s a major part of the whole thing. so I, I didn’t get one, but, for a long time, but now I have one in my three workouts.
They have been a little bit more steady state type stuff. I haven’t noticed any heart rate issues, but we’ll see how different types of workouts affected and things like that. But, I know steady state is normally a little bit easier for, for these risk models, but man, just how much you can customize and how much data it provides.
It’s it is a steep learning curve. The most, the, the [00:06:00] steepest learning curve of any device I’ve ever had. I think I’m almost over the learning curve. I finally like got it all figured out. but I definitely want to try out. The garments so far. I really, really like it. I think it’s, it’s pretty cool. So I’ll give more updates on that as time goes along.
Cause I’m only three days in right. The battery life, I think is my favorite thing so far.
Joe Courtney: Yes. Which Carmen did you get
Jerred Moon: the, Phoenix? Six, five or six Oh six. Oh, the new one. The new one. Nice fancy. Yeah. Yeah. And I was trying to see if they’re coming out with a new one cause they should. But it just came out with the six.
Oh, okay. Then I got the new one. Yeah, it’s nice. and
Joe Courtney: it’s not like Apple where it comes out every year. The Phoenix five came out like five or six years ago.
Jerred Moon: So
Joe Courtney: the six will be good for awhile and they they’re regularly updated. You don’t have to like replace the hardware it’s there. They actually update their software.
Jerred Moon: Well, and the new Apple watch just came out. It came out yesterday. So we’re recording this on Wednesday. and it came out Tuesday, then the Apple [00:07:00] six, and I was kind of just like reading, like pre articles to that deciding of whether or not I really want to buy a Garmin. And Apple, like they, they basically added sleep tracking and a pulse socks and garment already had it that.
And so I was like, yeah, I was just kind of let down with Apple. I like Apple. I think Apple is like a really awesome and super accurate device. So I’m not, I’m not switching. Cause I hate any one of these things. I just want to try them all. And Like whoop. I’ve talked about the pros and cons, but ultimately think it’s a good device or as awesome.
I’m still gonna use that for sleep tracking. Just not gonna wear it throughout the day. Cause it’s not a fitness tracker. Apple watch is great, but that battery life was just getting to me. But otherwise it’s, it performs perfectly and the garment we’ll see how it goes. But so far I like it. And then not a sponsor, not a sponsor.
That’s why I can switch devices at any point in time.
Joe Courtney: But if you want to send me one garment, I will
Jerred Moon: wear the crap out of it.
Joe Courtney: VD will be a sponsor.
Jerred Moon: I’ll start with you all of my data. It, yeah. And then
Joe Courtney: push [00:08:00] it for the three podcasts he’s on per year.
Jerred Moon: Well, Amazon, Amazon has a whoop competitor. I don’t know if you guys saw that.
It looks exactly like a whoop, like a hundred percent like a whoop and costs. Like. It’s like 50 bucks or something. And then it’s like three 99 a month. So it’s a, it’s super cheap. I don’t really know how much it does. I’ve looked into it. I definitely will not be getting an Amazon wearable. That will be one.
I don’t try. But, something you guys could look into if you’re looking for for it. then the other big update for me, I guess I’ll announce on this podcast is I’m officially going for the 500 pound back squat, five minute mile combination in the same day. So. Yeah, that’s something I’ll be working on.
And I say working on, because I’m going to give it exactly one year kind of like I did the Murph project of specifically working towards this goal and just assess where I’m at in a year. So I’m committing to doing the training to achieve this goal for one year and then reassessing where I’m at, because I’ve never back squatted 500 pounds and I’ve [00:09:00] never ran a mile in five minutes or less.
And when you’ve never done. Either one of those things and you’re trying to do them both on the same day. I don’t know, like I, I’m not a hundred percent sure of its possibility. So I’m going to give it a try and commit to the training for at least a year. And the reason being is it actually was accomplished by a guy at, Ben Smith’s, Jim, Ben Smith, former CrossFit games.
I guess he’s still competes. I don’t even know anymore. Anyway, he did it. And I was like, okay, someone did it. I’ve had the goal mind without ever committing to it for years, like five years. I’ve always thought about like, that would be so cool to do. And then someone knocked it out. And so I’m like, okay, well, I would love to be here.
I wouldn’t say that I did that. I’m just, I’m not trying to compete with anything, but like if I only ever achieve one thing, athletically, I’d be pretty happy with that because I know that that’s going to be a very small fraternity fraternity of human beings. Who will ever accomplish that. so if I could get on that short list, I’d be, I’d be pretty happy.
So, you can get involved. [00:10:00] You’re just going to have to get like more to the weeds about my programming will be in team builder and stuff, but there’s certain restrictions of whether or not you can follow it. well, we’ll cover that in a later podcast. I don’t think anybody would want to be on my, my training.
Joe Courtney: I’ll give you more.
Jerred Moon: It’s gonna be a lot of running and squatting multiple times per week. So, I said to you in the team meeting, there’s a 95% chance I get injured, so that could also stop it, but we’ll see what happens. I’m going to try and smartly. Perfect. Okay. Let’s get into the study. we’ll be talking about caloric restriction, induces anabolic resistance.
Two resistance exercise. This one was done in October, 2019. What do you guys have? No, I’m just kidding. so what they were looking at, really, they’re trying to find out if caloric restriction, With the presence of resistance training, if it’s going to help or hurt with muscle growth, muscle growth and strength, you know, all of the typical things.
[00:11:00] so just a quick, I feel like there has to be a huge buffer on a few things, but let me get a few of the smaller things out of the way they started with 15 participants, they ended up with seven, five men, two women. and the coolest thing about it, that I liked and that BD liked, cause VD actually picked the study was they were the resistance training they were doing was a five, five, five back squat.
And so that if, you know, listen to the podcast, it’s very rare to find studies where they’re like doing something, you know, barbell back squats. And I think that it’s really awesome that they did it. It was, whatever, like a crossover control. So everyone did. The same method, but there was like a two week wash out period in between.
and there were three different groups as a control group that would consume 40 calories. per kilogram. And then there were two caloric restriction groups, one who would have protein post-workout and one who’d have car post-workout and the caloric restriction nature was 15 calories per kilogram.
and they only tested over three days doing the back squat, and then they measured it a bunch of like hormonal [00:12:00] responses the only three days. So they’re not really looking like, Hey, how, How much strength did they gain or, you know, how much muscle size increase they were looking at the markers that would, you know, eventually lead to those things like, growth, hormone, response, insulin, IGF one insulin growth factor one and all these things.
So they were looking at them to see what they could kind of conclude or speculate, would happen, because big picture here. If you go into a clerk deficit or caloric restriction, that’s not good for gaining muscle or gaining strength, just bottom line. So everyone knows that, but we can talk a little bit more about these updates.
I’m gonna throw a DVD off the Batman. what, what else do you think people should know or what did you, what did you take away from this study? Okay. Feet to the
Joe Courtney: fire first. I’ll take it. Yeah. well, you should take away from this as one of our athletes is that, if you’re going to be cutting calories in an effort to increase your body composition and lose fat, whatever the case is, [00:13:00] you need to be prepared not to be the strongest, not to be on fit week.
That’s just going to be a side effect, cutting calories in general.
Jerred Moon: However, if
Joe Courtney: you choose to go that route, you need to be strength training. As well, it’s going to blunt a lot of the other factors that come along with calorie restriction, like a decreased anabolic response, meaning less muscle growth, et cetera, et cetera, without getting too nerdy.
And then also, it’s a locale diet that’s going to affect your bone density. And so strength training will help stop some of that as well. one of the flaws of the study though, is that it’s only a three day
Jerred Moon: study.
Joe Courtney: So they’re looking at it three day, window of time. And they’re seeing a small change during that three days.
So you can imagine if you expand this out over weeks of caloric restriction with not. Weight training that those results could be worse. So on a 12 week cycle, like what we do with garage gym athlete, you need to be strength training. If [00:14:00] you’re going to start cutting calories, period dot that’s, that’s the biggest takeaway I found out of the 40 pages or whatever this is.
Jerred Moon: Yeah. I think that that’s. That’s awesome. what else do you guys have?
Joe Courtney: I had something about the calories that I, when I was first reading it, I wasn’t sure if I was reading it right. But now that I was actually did the math and I feel like they went wait too much into a calorie deficit. Now, maybe because of it’s only three days, they wanted to like really overemphasize the deficit because to, to, to see that the hormonal results.
But I just did the math on what the deficit will be for me. And that would only be 1,250 calories for me in the day, which is. More than 50 or less than 50% of what I would normally consume, which is pretty ridiculous of a, of a deficit. And the 40 are the, the, the, the control. It was actually a surplus for me.
So I don’t know how they did their math on that, or if that would affect to just not do, goes to an extreme for the deficits, but everything else with media, I would just echo it and, you know, even, I guess, think of it as a [00:15:00] continuum with a more of a deficit, you’re going to be in the last muscle you’re going to lose and vice versa.
Jerred Moon: So I was,
Joe Courtney: I was also encouraged to see some barbell work in a study, which is something that we haven’t seen very much. Most of the time when they’re testing lower body strength, they’re doing a
Jerred Moon: leg press or a
Joe Courtney: knee extension or, you know, or something like that. So that was really good. they were, they were testing what they were using, the tit, they were also using, supplementation afterwards.
Right. Wasn’t there. Something to do with supplements after the intervention, like they were doing carb supplements after, or whey protein supplements after, or
Jerred Moon: those are the two separate, the two caloric restriction groups. Basically the three groups, one was controlled to where caloric restriction, but either with protein or with carb and they were doing that primarily because, the I’m gonna, I’m just gonna have to talk a little bit about hormones in a minute, but.
Different foods can affect your hormones in different ways. And [00:16:00] that’s basically the only thing that they measuring. So I think that’s why they had very specific post-workout cause a big question I had is like, why not just do a protein carbohydrates post-workout drink. Cause like that’s probably better than one or the other.
and I think that they didn’t want to Jack with people’s hormones because food can do that. So yeah. Gotcha.
Joe Courtney: That’s a, that’s kind of the only, well, one of the, one of the questions that I kind of wanted to clear up a little bit what it was they were doing with that, but anyway, it was good. It was good to see some barbell work in there.
And I think that’s something that
Jerred Moon: our people would really appreciate as well.
Joe Courtney: That’s mostly what we do is a lot of barbell work, so
Jerred Moon: that was good. Yeah. So I put their, their question on. So caloric restriction jacks with your hormones. But what about with an antibiotic stimulus? Like resistance training is what they are looking to do.
And so they, they point out that weight loss in general decreases most muscle protein synthesis and [00:17:00] increases in muscle protein breakdown. So catabolic is that you should just know that, you know, there’s anabolic building up catabolic, breaking down. If you’re going to lose weight, you’re going to go into a category.
so to point, like if you want to lose weight, It’s there. There’s a lot of bad that comes with it because cause your muscle can’t be fully spared. There are studies that saying aerobic training and resistance training will help, help preserve muscle mass, not fully preserve muscle mass with resistance training, preserving more muscle mass than aerobic training.
but really they want to know what it does. So it will kind of slow that. It’ll put the brakes on that by continuing to do resistance training when you’re trying to lose weight. So that. Really should be the biggest takeaway. the, the thing I wanted to point out about the hormones is, and I don’t have an answer to this one, but it’s really interesting.
If you look at, they have like a chart of a growth hormone response over a three hour window, four hour window, no, a three hour window. and the. Caloric restriction [00:18:00] groups had this massive spike over two times the amount of growth hormone, from training than the control group with 40, calories per kilogram.
So that’s very interesting, right? There’s this huge surge in growth hormone. So you think, okay, that’s a really good thing, but. It’s growth hormone and IGF one kind of play off of each other. And so if you look at that graph in the caloric restriction groups, IGF one just continually goes down up to 24 hours after their resistance training, which is not, not good, because that just means you’re not going to be growing muscle or getting stronger, but then there’s this opens up another conversation that we’re not going to have a fully about IGF one.
Is it’s, it’s a good thing. And it’s a bad thing. So this hormone makes things grow. It’s like miracle grow for things in your body, but it like pudding. You can put miracle grow on [00:19:00] like a Rose Bush, or you can put it on poison Ivy. Right. And they’re both going to grow. And that’s the unfortunate side of IGF one.
It can help muscles grow. Can we get bigger, stronger, faster, but it can also dramatically accelerate the cancer growth. It helps anything grow. And so that’s a lot of argument on IGF. One in whether you’d want it good or bad, and the ants are elevated or not. And the answer is. You know, most of the time I feel like you’re, this is just my take on it.
Moving outside of science, like your body knows what the hell it’s doing. So if you ha, if you lift a bunch of weights and IGF one is elevated and also true through your diet, my theory is that your body just knows to grow muscle and not cancer cells or else bodybuilding would be like the most dangerous thing that you could do be like, why does, why don’t all bodybuilders just have cancer, but we get questions like this because people are always like, You know, they’re talking about the blue zones and eating low protein [00:20:00] diets and, you know, not elevating IGF one, but you have to look at the full picture of what your, what your body’s doing.
So IGF one can make anything grow. and it tends to move down and clerk restriction, which could be good and bad, but for performance increases it’s bad. but I think my final takeaway is really the whole bodybuilding style of bulking than cutting. I think this gives it more, Like, not that that was ever like a disputed thing, but I, it gives it more reason to kind of go through these phases.
Like you could go through a drastic caloric restriction with some resistance training, knowing you are still going to lose some muscle. You’re going to cut down. You’re gonna get smaller. but then you go through a bulking phase and this also is how you could play off the IGF one in a healthier way, because really, if you, if your IGF one is elevated all the time, just that probably will end up being bad for you even bodybuilders go through this cut phase.
So it’s good to have caloric restrictions periodically. So things like fasting, intermittent fasting, or, You know, doing a 24 hour fast once a month or whatever [00:21:00] you can manage is really good and something that you should, you should take into account. But, I think if you want to, if you’re like, Hey, I want to lose weight and gain muscle at the same time, it’s probably easier just to cut all the way down to what you want and then start building back up.
But with the resistance training in the mix, and that was kind of my takeaway.
Joe Courtney: Yeah, I think another approach is a carb cycling, right? So you’ll have some days where you’re very low calorie restriction. and then other days where you eat more and so you’re kind of. Doing the same thing you’re talking about, about the bulking and the cutting, but you’re doing it within a week’s time for
Jerred Moon: you.
Joe Courtney: And then you also have some maintenance days in there as well to where you’re just kind of eating, exactly what you burn. so that’s another way to approach it, without doing the bulking cutting
Jerred Moon: thing. Cause no one wants to get. Yeah. And that’s the eye. I think that it’s a good idea, but it’s hard to execute in theory.
or, I mean, in actual, like doing it, because if you just want to be a performance athlete, like we all have the desire to be like, it’s hard to [00:22:00] go through a cutting phase. I mean, we could just keep our training the same, but then pull the, the nutrition lever up and down. Right. But we don’t really have like rarely a reason to do that.
So it makes it harder. So I think carbs, I think is a better, implementation of like that weekly. Like I think I do that on accident. Like, I think I eat, I don’t eat that much during the week. Like I eat enough, but I’m not focused on food. I’m focused on working and we have a lot of stuff going on with the kids even after work and everything.
So, but on the weekend, I, you know, I haven’t tracked it in recent, but I, I guarantee I eat at least 25% more calories on Saturday and Sunday to include carbohydrates, if not more on Saturday and Sunday than I do Monday through Friday. So yeah, carb cycling is something that people could look into as well.
That’s a good point, VD.
Joe Courtney: Yeah, I typically do it without thinking about it as well. for example, Thursdays and Sundays, usually breast stays in our program. So I know that I’m not going to train tomorrow since we’re recording this on Wednesday, I may eat a little bit less today, just enough to get me through probably around maintenance style, but then tomorrow [00:23:00] I don’t need to eat as much because I’m not training that day.
So I tend to eat a little less, cause I’m not as hungry. And then on training days, I’ll up that a little more. So it was just kind of happens naturally for me. I know everyone’s not that way, but if you can develop those habits, it just kind of becomes second nature. It sounds like that’s what you got on the weekends.
And then mine’s just kind
Jerred Moon: of spread out through the week. I mean, listening to your body can, can tell, like I know after heavy back squats or deadlifts, I’m going to be hungry, hungry. Yeah. And it just kind of listen to your body and do those things. And, same, I think, if I were to go. Like three days without training.
I would, I probably would not be interested in food at all. You know, I feel like the, anytime I go two days in a row, like a Saturday and Sunday, I’m just not that hungry. I feel like my, a lot of my metabolism was fueled through exercise
Joe Courtney: last year in quarantine and they were just bored.
Jerred Moon: Oh, you can eat out of boredom.
So I’ve heard. Yeah, there are some habits,
Joe Courtney: Joe. I [00:24:00] understand. It’s it’s it’s something,
Jerred Moon: it’s something it’s special.
Joe Courtney: Yeah. I got split. I got really special. I had to quarantine before I left and then quarantine when I got here. Oh, that sounds really does. Yeah, it was
Jerred Moon: dumb. I think they get
Joe Courtney: the idea from you guys.
I don’t know that me well, you’re in adjacent to the Navy, so that’s why you guys, yeah.
Jerred Moon: All right. Anything else on this study from anyone?
Joe Courtney: no,
Jerred Moon: thanks.
Joe Courtney: Wait, train all the time.
Jerred Moon: Yeah.
Joe Courtney: That’s
Jerred Moon: and I guess my other takeaway is just really the. That hormonal stuff. It’s so often overlooked. We just want to be these like calculators with calories when we’re trying to gain or lose or whatever.
And there’s this whole other side of training that you’re, I think your body does, like I said, it does a pretty good job of managing itself, but there’s a lot more to it than just, we’re not robots. Like the, these hormones play a massive response. So if [00:25:00] you’re not seeing results and you feel like you’re doing everything right.
Yeah. It could be a hormonal thing and getting blood work done to figure that out or saliva or whatever you have to test do it.
Joe Courtney: Yeah. We haven’t needed you to get your levels. I mean, I actually did that a few months back and she thought she couldn’t do high intensity. Then she found out that she really shouldn’t be doing more on high intensity or something like that.
Jerred Moon: Yeah. It’s it’s crazy. Emily’s done a lot of that stuff as well. Let’s get into the standards. So what we’re talking about a topic wise, and I’m just going to kind of introduce each one. If you guys have something to say about it, let’s talk about it. a lot of them are going to be kind of. Common sense.
Right? And I might, I’m not going to dive into the actual standard standard part of every single thing, because, and what I mean by like that is like we have the dead lift and the dead lift at competitor level. You need to be lifting greater than, or equal to two times your body weight. And I’m not going to get into every single one because there’s six for every single test.
We’re going to be primarily, you’re [00:26:00] talking about the test. I might mention a few of the competitor levels. But if you guys want to see the full standards, we haven’t published, on the website, just did a webinar about this recently. it’s funny to say that cause webinars actually tomorrow, but, we will be doing during the webinar.
and like if you’re. A garage, gym athlete. We, have all this stuff posted in the Facebook group and everything else. So you guys will be able to see them access them. It’s also in the app, we try to put it everywhere. so you know, so every fit week, every 12 week comes around fit week. We test the standards, looking to see how well rounded you are and the standards.
When I created them, it was a very long time ago. It was. I mean, it wasn’t called garage gym athlete, the workouts, just everything was different. And I did, I still based them off of a lot of like, I’ve always bowled studies and looked at them kind of stuff, but there weren’t studies for some of these things and I have a ton of athlete data that I could look at him.
Cool. And things. So we’ve slightly changed them, but not. [00:27:00] All of them. So let’s, let’s hop into it. the first one is work time. We don’t test work time, but work time for competitor is four plus hours. And that just means, means that you can go do work for four plus hours. That’s exactly what I mean by work time.
So could you do a longer Spartan race? Could you do yard work for four plus hours? Are you able to continually move your body right? Four four plus hours. That could be a hike, a rock, anything like that? I think work time is really important. Often overlooked, as a, as a fitness thing, because it’s, it’s real, like it’s one of the most functional things you can do.
Can you like keep moving for four hours or more? I think that’s really important. It doesn’t mean you have to run a marathon of four hours. Just, could you move your body for that long? you guys feel like you adequately test your work time, at least once a year. That’s my recommendation is testing once a year.
Joe Courtney: past two years we’ve done some pardon, so yeah.
Jerred Moon: That’s yeah, they were greater than four hours, right?
Joe Courtney: They were definitely greater than four hours.
Jerred Moon: Yeah. Twice. All right. Then the second test [00:28:00] we have is we kind of move into our strength test deadlift. Okay. Should we have competitors set at two times your body weight back squat greater than or equal to 1.7 times seven, five times your body weight at competitor in front squat, greater than or equal to 1.5 times your body, weight and overhead press.
Just needs to be greater than body greater than or equal to body weight. what do you guys have to say on any of these lifts? None of these have changed. We’ve always been doing deadlift back, squat, front, squat, press. any clarification do you think anybody needs or something you wanna mention?
Joe Courtney: Just that push press is no longer push or push jerk is no longer a thing that we do anymore.
that was always one of the most. Questioned, movements because some people don’t know how to push jerk and they questioned why we did push jerk. And then some people would do push press and some people would split their leg. It was all, it was always a slight kerfuffle, every, PR every, every fit week.
So we just got rid of it altogether and put other things in place to, you know, [00:29:00] get what we wanted out of it.
Jerred Moon: Yeah. And I can talk about these with the other ones. We’ve also removed the snatch and the clean. So we don’t test those Olympic lifts anymore. Some people very few, I would say less than maybe 1%, maybe 0.1% of our athletes are maybe frustrated about that, but we no longer test any of the Olympic lifts really because we don’t program them.
And I think there are better ways to test that without having to, Get good at golf. That’s what I like to call it, you know, because getting good at a snatch and clean, clean, and jerk is a lot like golf. You can practice it your entire life and still kind of be crappy, or, you know, get a little bit better, but ultimately we’re not trying to help build or breed a bunch of Olympic weightlifters.
Cause it’s too hard to coach. It’s too hard to coach and provide them the service that we do. And so we’re not going to have. I just did I, and we stopped testing it a long time ago. We really made it like an optional thing then kind of removed it altogether. Now it’s just not even a part of one of our standards.
Cause I don’t think that you need to be able to [00:30:00] snatch any amount of weight over your head to be an athlete. And I think athletes themselves are the ones who actually prove this all the time. you can look at a bunch of different, athletes across many fields and they may never really touch the Olympic lifts that much.
A lot of them are afraid of getting injured because an injury to a professional athlete is. Very very bad, you know, so that’s where, where they try to avoid. So, yeah. And the only other thing I want to mention on these is sometimes we get the question. Why is, why are all of our lifts in proportion to your body weight, as opposed to.
Because there they’re absolute strength tests, there’s absolute strength and there’s relative strength. So relative strength is how strong are you compared to your body? Weight? And absolute is just this weighs what it weighs. It doesn’t matter if you’re 500 pounds or 200 pounds, you can either lift it or you can’t.
And that’s where the power lifters like to live. Right. But they even have weight classes, but they are more about absolute strength. The reason we. put them in conjunction with your body. Weight is cause it’s it forces the BMI issue. Is it, these don’t really allow you to be at the competitor level and be [00:31:00] okay.
Overweight. and so this is how we, like, I don’t have a factor in here. That’s like, you need to weigh this much or your BMI needs to be this much. Cause I don’t really believe in a lot of those metrics. Like I’ve, my BMI has been in obese before and I abs I can still run like a six minute mile at that BMI.
Like it’s not a good indicator, but. When we throw in, you should be able to back squat or say deadlift two times your body weight. If you weigh 300 pounds, you need to get to a 600 pound deadlift. And if you get to a 600 pound deadlift and you can still like, hold on with some of these aerobic metrics, whatever your 300 pounds, and you’re just a beast, you know, but it might be easier to come down to 250 pounds.
You know, and get a 500 pound deadlift or, you know, to, to be at that competitor level. And I said, I’m only mentioning competitor, but we have female competitor, male competitor. There’s an established recruit. We’re just not going to get into every single one cause of how time, assuming it would be a competitor, just the easiest one to lift list off because you know, everything else is going to be less than that competitive level.
So that’s [00:32:00] why we do it compared to your body weight. Cause it forces you to make a decision on what you want your body weight to be. All right next to . This is one of my favorites you need to do in less than 40 minutes to be a competitor. Any comments on the that is very
Joe Courtney: hard. And that does include the mandatory four minutes of rest.
Yeah. Very hard. That’s the one that I’ve not been able to beat.
Jerred Moon: Yeah. That one’s is pretty fast. Yeah. It’s very challenging. and the reason I like the as opposed to testing. The 5k, cause we’re testing a aerobic here specifically mixed modal aerobic. And I like mixed modal aerobic workouts, like either three, five K or Murph, because going back to that work time, I feel like that’s more how real life functional fitness is going to be is like there’s going to be running and jumping and like all these things involved in any case, in any case in which you’d have to use your fitness.
So I like testing that kind of aerobic. A longer aerobic, as opposed to just [00:33:00] go run a five K or go do a time, three mile or five mile run. You know, I like that. So that’s, the full workout. If you need it, just Google it. Well, we’re going to cover it at the
Joe Courtney: end of,
Jerred Moon: is that today’s workout.
We’re going to brief that
Joe Courtney: here in just a minute.
Jerred Moon: So don’t Google it wait, like. Five or 10 listening. Yeah. Okay. And then we move to strict pull-ups and strict dips. so, so far nothing’s changed, just so we’re clear, strict pull-ups district tips, other than the removal of the pusher and 20 plus on both of those four competitor level, anything on strict pull ups or strict dips,
Joe Courtney: just more about relative to the strength to body weight.
Jerred Moon: And I will say form on pull-ups, and same with dips. Your arms need to fully extend in both of these scenarios. Just so we’re clear on what a strict pullup is and what a strict dip is. We don’t test kipping pull-ups cause I feel like that tests [00:34:00] nothing that’s pretend test, but we do strict pull-ups and you need to fully lock your arms out at the bottom.
It doesn’t mean you have to pause at the bottom. And there’s not, these are not paws strict pull-ups, but you do need to lock out your own and the same with the dips. You need to go all the way up to where your triceps are, locked out, elbows locked out. yeah. And this is relative, relative to your, your actual body weight.
How can you manipulate your body weight that you have, with pull-ups and dips? Probably one of the best strength methods tests out there. My opinion is pull up specifically, if you can do 20 plus pull-ups, You’re you’re doing pretty well.
Joe Courtney: Yeah, that’s something I was going to say. we, we really like barbell work and you know, that’s kind of a sexier thing is to do the balk,
Jerred Moon: the barbell work.
Joe Courtney: honestly, if you want to test how strong you are and how fit you are, you need to be able to move your own body weight around. And I don’t mean like your body weight amount on a barbell. I mean like your actual body. and I think that’s the test to fitness to tested. Athleticism is, can you manipulate your body to do what you need it [00:35:00] to do?
And I think that’s why we have these in here. That’s the main reason why we have these in here. And it is because you want to be strong. You want to be fit, you need to move your body. So that’s something I was going to say too.
Jerred Moon: Yeah. And the whole point of all of these standards of these tests, one we’re testing fully across all energy systems.
Every single energy system is tested here. And we don’t need to get into the specifics of each one. Definitely could, it would just prolong the podcast, but yeah, you were testing all energy systems, but then in strength, I feel like even strength needed to be broken out even further because the, the deadlift is in relation to your body weight to force the BMI.
But then we have these relative strength because there are powerlifters who can deadlift 875 pounds and they cannot do one pull up. That’s a thing. That’s a real thing out there. And so that’s, you know, I don’t want, I don’t want anybody to be celebrated. in any of these tests, I want you to find out where you suck, you’re going to suck [00:36:00] somewhere.
And that’s the whole point of testing yourself through all of these things. Not because what we get a lot of times we’ll get strong athletes come in and they’re pissed off, but they’re like at establish a recruit with all these other things, but they’re really strong. I’m like maybe you’re too strong.
Have you ever thought about that? You know, like there, there is a too strong, like where it’s not really beneficial for you anymore, so it’s good to, to test these things. Now here’s a new one hand release pushups. So this is a new test that we’re adding. And pushup is simply bringing your chest to the ground and then hands come off the ground and you push yourself back up.
So that is a new test because we don’t have that, horizontal push really tested. We do not test a bench press. I get that question a lot. We don’t test it mainly, primarily not because I don’t believe in bench press, as being a good test. It’s just a safety thing. I don’t want to tell thousands of athletes to go test bench, press when people die, bench pressing every single year.
So, yeah. Yeah, Henry’s pushup is a new one. And then we have two [00:37:00] new kind of new tests. I’ll you guys have anything on hand release, push up. It’s
Joe Courtney: going to be fun to, to verify
Jerred Moon: it’s a Testament shred. So
Joe Courtney: you have no excuse to not have a good score.
Jerred Moon: Yeah, we do. We do the hand release pushup because. Like I can’t force you to lock out your arms on a strict, okay.
I can’t do it, but on a hand, pushups can get really crappy, Joe VD and I all having served in the military. We’ve all seen it. We’ve been around PT tests where we’re like, Oh, those pushups count. Like, what am I doing over here? You know, like the pushup form can be heavily disputed and like not full range of motion.
It’s kind of ridiculous. So hand release, pushup, at least forces you, it doesn’t force you to lock your arms out of the way at the top, but it does force you to at least come all the way down and it’s undisputed how far you can come down.
Joe Courtney: Yeah. I actually think the,
Jerred Moon: I
Joe Courtney: saw a video a while back, the guy who like holds the [00:38:00] pushup record
Jerred Moon: right now.
Joe Courtney: just go Google that Google the world record for continuous pushups, unbroken pushups, and just see how, how far down that guy’s going. And,
Jerred Moon: you’ll be shocked.
Joe Courtney: You’ll be shocked at, at what counted for, for the world record of pushup.
Jerred Moon: Yeah. And that’s like a Murph, like a Guinness book of world records would not recognize Murph because there’s like too many variations and, I’m in agreement with them.
I don’t know if they’ll change their mind on that eventually, but they are basically like this. Workout’s got too many weird things in it, like, and I guarantee if they ever approve that the fastest time in the world is going to be like 19 minutes, because they’re going to run their miles. There’ll be a fast runner.
And then they’re going to do pull ups that we wouldn’t count pushups, that we wouldn’t count and squats that are barely all the way down. And they’re going to finish all of their. All their calisthenics in like 10 minutes and run again, you know? So yeah. It [00:39:00] gets really disgusting when, when people aren’t using good form.
Joe Courtney: That’s fine. We can just blow it out of the water with a 10 minute Mark.
Jerred Moon: Yeah. For cheating. Right? Like let’s go ahead and do it.
Joe Courtney: Hey, nuts. She didn’t give Guinness’s as good. Right,
Jerred Moon: right. all right. The next test. This one is actually a relatively. No. So it really is the 2000 meter row is what we have always had.
But I can’t tell you how many of our athletes don’t have a rower, you know? So I think it’s, I’ve always thought it’s funny that we kind of test it. We’re like, Hey, this is the worst test. It’s a great test, but we know you don’t have this device. so good luck. And so what we did instead of this isn’t three different tests.
You kind of get to pick one with a caveat. This is my caveat. If you have a row where you have to use the rower. That’s the, that’s what I’m saying for this one, you obviously get to pick a, but it’s a 2000 meter row or a 4,000 meter bike earth, which people might not have that either. So that’s why we throw in the 105 rep burpee tests and all of the same time standards hold.
[00:40:00] So you either, you, you have, at the competitor level less than, or equal to seven minutes to be a competitor. To do 2000 meter with the rowing or 5,000 meters with the biking, a biker or 105 burpees in less than or equal to seven minutes. So new it’s like it’s one category right there by itself. You can kind of pick which of the three you want to test.
You do not test more than one of them after you’ve made your selection. You guys have any questions or comments on that one? 15
Joe Courtney: burpees a minute game on
Jerred Moon: game on. And then, the next test is very similar, but training a different energy system. So originally it was just the 5,000 meter row. A hundred meter row.
Joe Courtney: 500 meter
Jerred Moon: row. What did I say? 5,005,000. Yeah, 500 meter row. Sorry. So we’re testing a lower end energy system here, and you need to grow in less than or equal to a minute 35 seconds. Now the other two tests that you could choose [00:41:00] instead of the row would be a 1000 meter bike ERG, or a 25 rep. Burpee test.
So can you do 25 burpees in a minute and 35 seconds too? That’s at again, the competitor level. It all goes up from there on, on your times and something that we removed that was originally kind of tested in here as an EBIT, or there is no more 400 meter run. We don’t test a 400 meter run anymore. We used to do that, 400 meter sprint, but man, I just, I, I hate even programming sprints now.
Like, I want everyone to buy a machine because how many times someone’s pulled a hamstring or something because they didn’t appropriately warm up. Like, I don’t know. You have know how many times I’ve said this on the podcast too. If you have a desk job and you want to go sprint at max speed. Dangerous combination, even if you’re doing your mobility, you know, an hour a day and all these other things, it’s fine.
But if you don’t have a very, very proper warmup, your, your hamstring could just be a little too tight from having [00:42:00] sat too long the day before, and then you can pull it and I’m sure we’ve all. Has everyone here pulled a hamstring or at least
Joe Courtney: I have not. I’ve not had any major injuries.
Jerred Moon: Yeah. I haven’t had like a major one.
I’ve definitely, I’ve definitely felt it before and track. And that was when I was in. In high school. So like in definitely, I mean, I guess that is kind of a desk scenario there, but you know, young kids still hurt my hamstring doing that and it can just happen. It can happen to anybody. So I don’t like testing it.
So we’ve removed the 400 meter run and we have all these other options and it’s alright. So since we did remove the, clean and we removed the snatch. Had to think of ways, how do we still, and we removed the jerk, how do we still test that explosive ability of an athlete? And so that’s what these next two tests are for, because what we’re, what, I’m the reason I ever even kept those tests in there.
Cause I didn’t care about your technical proficiency of the lift. I cared about. You being able to move load and open your hips explosively, like that’s what makes an [00:43:00] athlete, you know, the, the amount of weight you can snatch does not make you an athlete it’s whether or not you can, you know, use your hips in an explosive way that makes you an athlete and almost every sport, this old shoe.
True. So we have the broad jump. So just standing broad jump jumping from one location to another, and for a competitor that will be greater than, or equal to nine. Feet. and then it just kinda goes down from there. So that’s the broad jump. Any comments or statements on broad jump?
Joe Courtney: What kind of takes the place of the snatch?
Right? That’s the same hip opening action. So if you’re mad about losing the snatch sure. Getting a broad jump, that test, basically the same thing.
Jerred Moon: Yeah. And there’s a triple extension. I even took a snapshot of me doing a screenshot of me doing a broad jump and you can see perfect, triple extension all the way from.
Knees hips, arms, everything like I’m a perfect straight line and I’m almost at 45 degrees jumping. And just to show people, jumping is jumping and that’s all a snatching [00:44:00] really is like a big jump with a weight in your hand. Right? So, but if you can still jump far, that’s still a great explosive test and probably in all honesty, it’s better and safer than a snatch.
The only problem with broad jump, your landing location. make sure that you be really clear you’re, you’re measuring from the front of your toes to the back of your heel. So when you jump it’s from where your toes take off, wherever you land, you then measure the back of your heel, then you’d measure line to line.
but. Don’t do this on a slippery surface when you’re trying to jump, as far as you possibly can, it’s pretty easy to slip out on the landing and which case you’d have to repeat the test. Cause you don’t know where you landed to measure, but if you’re doing it in grass or whatever, that’s a safe area, but just be cognizant of that.
And if your garage is low to think about, you know, hitting your hands or head on the ceiling,
Joe Courtney: Maybe this won’t be safer than a
Jerred Moon: snack. You’d have to have a pretty low ceiling to run into that problem. But I know [00:45:00] some of our athletes do, like, if you have one of those, like a basement or whatever, where you can’t press overhead, definitely think about it.
Joe Courtney: He was on a downhill slope though. You get more distance?
Jerred Moon: Yeah. Oh great. We’re already filming
Joe Courtney: it should be flat ground.
Jerred Moon: Alright. And the next one we have is a plate jump. So we do this in our programming from time to time. it’s a very challenging movement. So you have to sit down, what does that position call it basically the saddle position, but with your knees, Kind of together
Joe Courtney: position.
Jerred Moon: Would that be kneeling? Yeah.
Joe Courtney: Dealing, but
Jerred Moon: everything, we don’t, everything is a yoga pose to me.
Joe Courtney: Oh, so sun salutation then.
Jerred Moon: Yeah, sure. Let’s see. And it’s not even a yoga pose. Yeah. Okay. Sure. It
Joe Courtney: is. That’s what a sneaker tells me
Jerred Moon: plate jump. And so what you’re trying to do is go from basically on your knees to flat on your feet with a jump it, this might be helpful to watch a video.
Do you a Google plate jump. We’re not covering this later in the podcast. Are we so I can [00:46:00] tell people to Google it so you can. You can Google plate jump. It might even be our video. My video of me doing it, my garage that comes up, cause we might be the only one to call it plate jump. I think I just kind of invented that name.
Joe Courtney: Google plate jumping. It was actually where you’re standing next to a plate and you’re going, you’re bringing your feet up and against the plate going out like that.
Jerred Moon: Zoom the style. Yeah. So, we are not going to be the one who comes up. Hold on. I’m going to Google it one more time.
Okay, Google. I think it’s on my personal YouTube channel, which I haven’t used in years. So Google plate junk, Jared moon. So J E R R E D. If you don’t know how to spell my name, yeah, it does. No, it will be the first video there. you’ll see a plate jump so you can watch it. You can actually watch me do a play jump.
So anyway, the, the plate jump is nine inches, equally greater than, or equal to nine inches for competitor. Then it goes down from there to recruit is just zero inches. [00:47:00] Meaning you can complete the movement. Cause a lot of people will not even be able to complete it, which means you’re not even at the recruit level, being able to, to complete this movement is an accomplishment.
So, that’s a plate jump standard, right there. Any comments on play, Jen? You guys could play jumpers? No,
Joe Courtney: no, yes. You can land on my, I can it on my feet every time and I can get up there, but I don’t think I can really give much of a plate. Like I don’t even know if I can get established. I don’t think I
Jerred Moon: can.
It’s up there. It’s going to be
Joe Courtney: up there for one of the toughest tests. It’s it might be the toughest of the new ones, but it’ll, it’ll be up there for them.
Jerred Moon: It’ll be. Yeah, well, people are,
Joe Courtney: and people will look at it like nine inches. Okay. That’s that’s no big deal. Well,
Jerred Moon: but
Joe Courtney: I think some people are going to be losing
Jerred Moon: them off your knees.
Joe Courtney: Yeah.
Jerred Moon: Yeah. Yeah. It’s a, don’t miss start, it start lower than you need to.
Joe Courtney: You’re going to learn today. I have
Jerred Moon: two more tests. the next one is a one mile run formerly we tested the 1.5 mile [00:48:00] run. so Kyle didn’t. Hannah test the one mile, so maybe we can just bring it back. And
so, so anyway, the reason I moved it from a 1.5 mile to one mile is really a research. There was a, when I first chose the 1.5 mile run one, that’s the test, the air force, used to, are they still do they still test, but. The reason I liked their selection of that test was all the signs it’s behind it.
There was a huge correlation between someone’s 1.5 mile runtime and their VO two max at the time, whatever seven years ago, when I created these, there was not as much of a correlation between a one mile run and VO two max, but now there’ve been. Multiple studies published on one mile run and its correlation to your VO, two max.
And so I already have an upper end aerobic test. I wanted more of a painful aerobic lactate threshold type. And that’s, that’s why I brought it down to 1.5 mile because I don’t feel like you can hold that same intensity. Are bringing it [00:49:00] down to one. I don’t feel like you can hold that same intensity to 1.5.
Most people can’t. You have to be a very, very conditioned aerobic athlete to even be able to do that. So we have brought it down to one mile run and, I actually, I actually put in calculations based off of these studies. I didn’t just randomly, and that’s the same with all of the, all of the parameters we have.
There’s normally at least one or two studies linked to why we selected, what we did. And so the one mile run, correlated to yeah. Less than, or equal to six minutes and 12 seconds to be an elite VO, two max. So that’s what that came out to be. And there’s like a little formula for it. You can actually do.
So that’s how that, time got selected. Cause if I had to just selected at random, I probably would have selected like. Five 55 or five 50 D or something like that as, as just my Jared brand competitor level. But I tried to match a con a mile time with an nearly elite of VO two max and not the upper end, like professional athlete VO two max, let me be clear, not the actual upper echelon.
The one [00:50:00] right below that. I think the VO two max had broken into like five categories. So like the fourth window there, is six, 12. So any questions, comments, concerns on a mile run.
Joe Courtney: Warm up first and there’s no alternative for that one. The other ones had this one.
Jerred Moon: Yup. You have to run one mile. that’s it.
Get it done. All right. The last one
Joe Courtney: you can run
Jerred Moon: there. It is. If I can do it, you can do
Joe Courtney: this. Don’t ask me to record it for you. Yeah. Verified, no shirt.
Jerred Moon: All right. So the last one is the front leaning rest. we have not had a good. Tested the core, like, you know, there’s good arguments that a lot of these other things like a front squat, a back squat, or even a dead lift, or hand release pushups are.
Some, some tests of your core strength to some degree, but not true isometric long duration, core tests. So we have the front leaning rest, which we do all their fricking time. at [00:51:00] least on the hard to kill track VDM. I’m not a hundred percent sure how much your year in student and the FLR and your training these days, but, the front leaning rest is a great test of.
Strength core strength, shoulder strength, arm strength. So it is just the top of the pushup position. Competitive level has been set at greater. Yeah. Then, or equal to four minutes and 31 seconds without breaking. She’s going to be another challenging one.
Joe Courtney: You gotta watch your form on this one too.
Jerred Moon: Just like with the
Joe Courtney: pushups.
Like this is not a, this is not a pike. You’re not, you’re not supposed to be in a pike position. Okay. We’re down dog. If we’re going to get back downward dog either, and you know, don’t keep your hips too low or your hips too high. Like you gotta, you gotta keep it flat. So
Jerred Moon: yeah, just because you’re. Hips are not on the ground.
Doesn’t mean you’re still doing a front leaning rest. Like you, you have to stay, your body basically has to stay in a straight line the entire time.
Joe Courtney: Yeah. Best way to do that. Squeeze the glutes that should tighten everything up and then you should be able to hold the right position.
Jerred Moon: And that’s how I normally get through [00:52:00] the front leaning rest is by squeezing, flexing, different muscle groups.
Joe Courtney: Yes. Now with your hands
Jerred Moon: flat flex. so I will. Flex my glutes flex my abs, shoulders, like just going through like a process over and over one. It kind of takes my mind off of how much, front leaning risk and suck, but it also just helps you keep everything tight. So that is the front leaning rest.
And those are the new standards. If you guys want a copy of all of them at the competitive level established and recruit, and also for females while we don’t have this broken down to yet, is age and I’m actually a little bit torn on it. So I’m gonna, we’re going to roll into this fit week and I’m actually gonna just pull some data from athletes and certain age brackets and see if I need to make any adjustments.
We used to make adjustments on ’em. Some of the aerobic ones for, athletes over certain age, age groups. I don’t know if I’m going to do that again. I’m undecided. I’m going to see if it’s necessary first through our athlete data, as opposed to just arbitrarily setting that. So we’ll see [00:53:00] update on that.
Right work out. Who’s got it.
Joe Courtney: So with the you were going to do six rounds of it starting with a, 800 meter run. Then after your 800 meter run, half mile, you will do three sets of, five pushups, 10 sit ups and 15 air squats. So you’re repeat that whole sequence, the run, and then the three sets of the calisthenics six times. And then, you will do what rest three minutes.
See, I didn’t have it pulled up. Okay.
Jerred Moon: So you can Google your 35 K
Joe Courtney: yes. Then you will rest three minutes. So the rest counts toward the time and then sprint a hundred meters, then rest one more minute and then sprint a hundred meters. And then at the end of that last hundred meters is when you hit your time for stop.
And that’s also why that sub 40 minute is really hard [00:54:00] because I, listen, I just did this when I was in Texas, has really good workout. And I, if I had that Fort while I still wouldn’t have been better, but I would have been a lot closer.
Jerred Moon: Yeah. And it’s so convoluted on that. It’s hard to make it clear.
It’s hard to communicate to all the athletes, the rest and the sprints at the end. but yeah, do them. That’s my text. Yeah. Do the full workout.
Joe Courtney: So, so really for a competitor, you’re trying to get all that work done in 36 minutes or less, something like that. Yeah,
Jerred Moon: because you have four, you have four minutes of rest
Joe Courtney: built in and that counts towards your time.
Jerred Moon: No. As soon as you finish the, the bulk of the work, whether or not you’re even in the running. Right. You know what I mean? Cause you’ll know about how long it will take you to do those short sprints. And so you just, you already know like, damn it. I did it right then. So every time I’ve done it, like that’s kinda what I’m like, okay.
I’m gonna make, I’m gonna make it or there’s no chance, you know? So have you [00:55:00] ever made it? I have made it really. Yeah.
I never had 35 minutes. I’ve only made it when I’ve been on a legit track though. I don’t know why. Yeah, I think, I think I a pace out my 800 meters a little bit faster when I’m on a track, but if I’m just like running in my neighborhood, which is how I do it, most of the time, I don’t make it elevation.
That was rude. All right. That’s
Joe Courtney: the truth. This is what it is.
Jerred Moon: There’s at least a 100 meter change in elevation between. Two points in Texas.
Joe Courtney: I can vouch for that.
Jerred Moon: This
Joe Courtney: points it’s maybe a hundred miles apart,
Jerred Moon: but well, you know, I remember things and so common and invite you over one day. [00:56:00] And we’re going to do some Hill runs that on the Hills that don’t exist in Texas.
Joe Courtney: I got you.
Jerred Moon: alright, cool. any, any tips for this one? My only tip was do the full workout. You guys have anything else?
Find a track, maybe.
Joe Courtney: Alice Lennox are, should be done as fast as humanly possible.
Jerred Moon: Yeah.
Joe Courtney: Yeah. Yeah. And you’re not, these are, these are partitioned for you. You don’t, you have to do the five, 10, 15, five, 10, 15. You’re not just throwing them together like that. It’s the transition. That’s part of it. So make sure you’re doing the five, 10 and 15 on the cows.
Jerred Moon: So here’s a question on the squats. If you, can you go from set up to squat, standing up one rep. Or up down one rep I’d say, yes,
Joe Courtney: I’d say squat to standing as one rep
Jerred Moon: it’s yeah. It’s a heavily debated thing. Cause like, what’s the point, right?
Joe Courtney: If you actually like, can get your feet under you and you’re in a squat position at the bottom, you’re not just like getting your feet onto you and you’re standing up then
[00:57:00] Jerred Moon: what if you do that little Ninja get up thing.
Joe Courtney: know if you can do
Jerred Moon: that. You deserve credit
Joe Courtney: one rep or one plate jumper. Yeah, seriously though, when you’re trying to lose weight. When you’re transitioning from a push up to sit up, you should just be able to roll over. so that’s how I save some time. That’s all. I just did it. I would do pushups next to my mat.
And then I would go brace myself on one arm and just flip right over and set up and then do the Ninja thing. And then Ninja. Yeah. Always Ninja up, Googled the Ninja, get up thing and you know what we’re talking about,
Jerred Moon: but does everyone know what I’m talking about though? Yes,
Joe Courtney: absolutely.
Jerred Moon: Oh man, we should have put that in there.
Okay. No, since, since these are fresh standard, you can do the Ninja get up or the plate jump. Either one, if you can just complete the Ninja, get up. That’ll just count as competitor plate jump. I love it. There you go.
Joe Courtney: They’re only gonna see those videos.
Jerred Moon: Yeah. Dirty on the end.
Joe Courtney: There will be people [00:58:00] who do it
Jerred Moon: on
Joe Courtney: costume.
You get it extra kudos.
Jerred Moon: I am waiting, waiting
Joe Courtney: for the video. Oh, there’s somebody who already did their PRS and costumes. So, Oh, I know. That’s why I say that.
Jerred Moon: All right, guys. That is it for this podcast. we are in fit week. So if you are. Thinking about being one of our athletes, you know, what we test, and there’s a big reason we test them is because we want you to be incredibly well rounded and not have this vague training plan.
That’s getting you better at something maybe. And the research shows that setting your goals, goals on only aesthetic goal is wanting to leave weight or gain muscle. They don’t work for them long term. Most people start gaining that weight back, even if your program was effective for a short period of time.
Right. These things just don’t work. So focusing on something that you can actually get better at like these performance standards that will also lead to you, looking aesthetically better is something that you really can, you know, work on for a very long time. And, you know, with these new standards, I wanna [00:59:00] encourage our current athletes.
To try and set some goals to getting to that competitor standard. We’ve made it very possible in a lot of these areas for you to be able to do that. Some of these areas previously, like I think the one mile, 1.5 mile run used to be a huge limiter from people getting into that, standard. So we have a mile now it’s still fast, but it’s, you know, maybe a little bit more doable for you.
So set some goals and get after it. If you want to try our training, you’re thinking about it right. We’re in fit week. Next week. That means we start the new cycle. So now is a perfect time to do that. You can go to garage, gym, athlete.com. Start a 14 day free trial. If you sign up today, you could go through fit week and the first week, before you’d ever have to pay for the programming.
So something that you could definitely check out now for all of our athletes, welcome to new standards. We’d love any feedback. I’m going to be pulling data points on all of you as you go through it. Little, athlete experiment. You guys are all running through, but I appreciate you putting in the hard work and effort that you do each and every single day, but that’s it for that one, this one guys out.
Thanks for listening to the garage gym athlete podcast. You want to learn more, go to garage, gym [01:00:00] athlete.com. You can learn about our training. Let us send you a copy of our book, the garage, the mathlete, or you can even get featured on the garage gym athlete podcast. Thanks for listening.