Hey, Athletes! Should you lift to failure? This episode gives you insight on this and how we as coaches like to kill comfort!
Episode 85 of The Garage Gym Athlete Podcast is up!
To Failure, Or Not to Failure, That is the Question
In this week’s episode of the Garage Gym Athlete podcast Jerred, Joe, Ashley, and Kyle are back. They give us their updates and announcements before they talk about this week’s study. The study is on lifting to failure. They go over if you really need to lift to failure or if you can still achieve gains not lifting to failure. This week’s topic is on Killing Comfort! The coaches talk about ways they like to kill comfort and how they go about doing so. Lastly, this week’s Meet Yourself Saturday Workout is called Broken Arrow! It’s our longest Meet Yourself Saturday workout so giddy up!
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:
- Lifting to Failure vs. Non-Failure
- Broken Arrow
- Killing Comfort
- Joe’s Mask Debacle
- Resistance Training
- Tips For MYS
- Updates and Announcements
- And A LOT MORE!!
Diving Deeper
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:
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Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Jerred
Transcript:
Jerred Moon
All right, ladies and gentlemen, welcome to the garage, gym athlete podcast. Jerred. Moon here with Joe Courtney couch from Ashley Hicks. How’s it going, ladies and gentlemen?
Joe Courtney
Hello.
Jerred Moon
Good. Right. So we have a new segment to the show, I’m pretty excited about it. In the Facebook group, I had a random idea. And then instantaneous implementation. So garage mathlete shout outs, there are, you know, we have athletes who come on, and they kind of tell us what they’re doing. And that’s great. But there are a lot of people who have races coming up, they’re doing cool challenges pushing themselves, a lot of different things. And so I just want to highlight those people at the beginning of the podcast until we run out. And if you are doing something cool, then find the GGA shout out thread in the Facebook group or email us or whatever, if you’re doing something cool. We’d love to highlight you just to really, you know, highlight the community, really, and maybe encourage you to do something cool. So today, his longtime garage, gym athlete, Dominic Decker. I know he’s done this before, but he posted it, he’s doing 300 training days in one year, and the minimum time to count a transition would be 20 minutes or more. So there you go. 300 training days, he’s also doing Broken Arrow every month, specifically, the first weekend, Saturday of every month. And there you go.
So Dominic,
Joe Courtney
yeah, know that.
Jerred Moon
Yeah, so go, Dominic, that’s awesome. I will highlight more athletes, some of you right before your event, maybe and because some of you gave us dates and other things that you are doing is kind of a blend of people doing like events on a given day. And then some people doing like annual challenges like murfin and other things. So we’ll get into those in later episodes. But today, we are talking about the study effect of resistance training to muscle failure versus non failure on strength, hypertrophy and muscle architecture in trained individuals. So do you need to lift a failure or not going to kind of answer that question today, our topic is going to be our favorite ways to kill comfort. And then we will get into the workout which happens to be Dominic records, once per month workout is Broken Arrow. So we’ll be going over that. But before we do before we get into the study, let’s get updates. Joe, how’s life?
Joe Courtney
Great, Bob. Not great. All right. And I’ll try not to rant too much on this one. But lockdown protocols have started a little bit more here. And what that entailed was, you know, all base has their own rules. And so all around all around the island of the gym shutdowns Okay, what around Kara working on base, but because of new guidelines on like, federal land and stuff, they decided, oh, wait, we need to start wearing masks while working out. Oh, so that is a thing now, and I was highly pissed off about it. And I’m still pretty disgruntled about it. So now I will only be going to the gym once a week to just do some heavy lifting. Like today. All I did was like, or all I did this week was heavy squats and heavy presses. Then I left. And that’s all I’m gonna be doing. By once a day once a week at the gym there and then everything else I will be making up here. Because working out with a mask is stupid. Even just lifting heavy. I still show that chin you lead angry? Yeah, right. Don’t get my $0 membership. So yeah, like even all I was doing was was are working sets or lifting sets. And I just felt like breathing wasn’t as good. And like you know how when you go to lift and you take your in your big inhale to breathe and brace my mouth. My mask got sucked into my mouth when I did that. So I had to like spit it out and like okay, now I still have to reset. I’m still holding this heavy barbell. And then I have to take a less of a big breath so that I’m don’t swallow my mask and I can still bring brace and lift. So yeah, not great. Bob.
Jerred Moon
Have you tried a one of those neck gators?
Joe Courtney
I don’t know what that is.
It’s like It’s like a bandana
Jerred Moon
goes over your head and you pull it over your nose. Well, we
Joe Courtney
already went over this. I can’t wear bandanas.
Jerred Moon
It’s not a bandana. It’s
not a bandana.
Jerred Moon
it’s um it’s basically like a sleeve that goes over your head and then the other
Joe Courtney
thing I was talking about now I don’t know how that would go I feel like I would just be a lot warmer around everything the neck The face
is definitely warmer. Yeah, sweat
Ashley Hicks
out more toxins. No
Jerred Moon
big deal. The one I have is like super thin made of like, like moisture wicking material. It’s not like a it’s not like a winter thing. Anyway,
Kyle Shrum
I bought mine for $3 at a gas station, so
Jerred Moon
Yeah, I think mine was like four or five at Dick’s Sporting Goods. So Tennessee is just worse than Texas. That’s all we established there. Anyway, for that, I The reason I’m saying this is because I just went skiing a few weeks ago or months ago whenever that was last month, and I had, you know, you wear something over your face and you ski most of the time anyway, because it’s super cold. And that thing was not made for winter but did not bother me. When I was breathing heavily during You know, I’m just trying to help.
Joe Courtney
I might have to like cut off asleep from one of my Under Armour shirts. I don’t wait no more something. I don’t know.
Ashley Hicks
I’ll send you on via Amazon. Yeah.
Jerred Moon
querying an actual sleeve I don’t think is gonna work. It’s gonna be like super tight on your face. That’s true. When
Ashley Hicks
you birthday. Dinner early picture, you’d
Jerred Moon
be like, this doesn’t work at all. Well, I tried. Either way, if you if you just want to workout once a week, that’s fine, too.
Joe Courtney
Yeah, I just like being stubborn. I just I just do
no.
Joe Courtney
I Well, I mean, I have a bands and the vests here. And I just ordered something else that I’ll go into once I actually get it. So. Yeah. Oh, my goodness. Yeah. Just teasers. Just a little teaser, pulling a jury in on us. Ah, all right. Hi, I’m done. Kyle.
Kyle Shrum
Oh, good to go. Perfect. My update, I got to have a boy’s day with Carter on Saturday, Hannah and Hensley went shopping. I had no interest in doing that. Carter and I went and I took my bike. I got to get on my bike again, which I haven’t been able to do in a long time. took him to the park and I rode my bike and he wrote a scooter. And we did a couple miles. I was proud of him. Awesome. did a couple miles on the scooter. He only ate the pavement once. So I was I was proud of that. We went to the academy first to get him a helmet because he didn’t have one of those yet. So fortunately, good. Good. Good.
Joe Courtney
How many more out there? It was before it was on the way there was a test run. That’s it.
Kyle Shrum
It’s on the way there. So yeah, he has this habit, even when he’s walking or running. I’m not like watching where he’s going. And so that translated to the scooter as well. And he hit something in the pathway and just just did a little flip over the handlebars. He was good though. Got up, dust it off. I laughed at him. We were cool. It’s all good. Nice.
Joe Courtney
And he could touch it.
Kyle Shrum
I mean, he wasn’t bleeding or broken. So we’re good. Let’s get up and keep going. All right. That’s my update. Cool stuff. Actually.
Ashley Hicks
My update is I saw my doc last week. And so I’m taking my workouts back a little bit. I’ve been a little baby about it, but it’s okay. I am I’m working it in so dialing it back. And I had more blood work and more tests. So I had blood work. And then I had to do this breath test actually this morning and be fasted for it. And it’s just trying to figure out what’s going on if something’s going on in my small intestine. It’s like small intestine bacteria overgrowth. cbos, what it’s called. And then I also did a GI map, which I won’t go into the details of that, but I never want to do that again. Let’s just
Jerred Moon
Yeah, I know.
Joe Courtney
It wasn’t the pill camera. No.
Ashley Hicks
It had to be done at home. And then mailed off. So I
Jerred Moon
think we all know what happened now. I didn’t go
Ashley Hicks
into details. I just that’s the PG version. I might have texted him away with the real stuff and was like, What is this? Anyways, working with a health coach, I’m going to actually have an appointment her to today. So we’ll see what she says. But I kind of have my own ideas. And I think it’s actually great and a testament to our workouts and Jared and what he does, because I kind of have like a plan to go in and say, This is what I think I should do. What do you think and kind of, I’ll probably have to explain to her like me, hopefully not hopefully, she’s great. And, you know, we’ll know like what zones are and stuff like that cuz I filled out like a little forum and she was like, we have a lot to chat about. And
I was like, Huh.
Joe Courtney
Just send her some links of our podcasts like, Hey, I’m gonna need you to watch these. Talk about and be on the same page when I commit.
Ashley Hicks
Yeah, I’m just trying to mix it up because you know, yoga is great, but I just I feel like I need a little something else. We’ll see. Yeah, that’s mine. Jared Your turn.
Jerred Moon
It’s funny when I saw a physical therapist for my knee. I think that was last year. And she was like, Okay, well, I might have to like, be in charge of your programming, like fitness programming. And I was like, Okay, well, I’ll do some additional stuff you want. So that next, the next appointment I had, I brought my programming like printed out, yeah, here’s what I plan to do. And she’s like, Alright, that’s fine. You can do that. It just we need to add a few things here and there. And that’s okay. Because, you know, a lot of times we’re working with people who don’t have like, much of a fitness routine, or if they do, it’s, it’s arbitrary. And so they normally take it over completely, but normally when they see what we’re doing, professionals are a little more on board with it. So hopefully that’s the case for you as well.
Ashley Hicks
Yeah, that’s pretty much what I did. I wrote out basically a week of what I would plan to do. So
Jerred Moon
awesome. Well updates from me. I’m taking my own advice as well. from last week’s killing comfort, little kick off at the episode. I recently retested This is like my surprise information. I’ve been keeping secret. I retested my back squat, and I retested my mile. So I got to a 465 pound back squat and a five minute 2021 second mile, still not the fastest mile I’ve ran. That might be my max back squat, I don’t even know anymore. It’s either tied or, or it’s a PR. I don’t mean it’s respectable. I can’t remember anyway. But I can’t go, I really can’t go any further. And I’m not quitting by any means. But every edge I gain here, every 10 pounds on the back squat or faster in the mile, like my lower back is just insignificant pain. And then this weekend had a little mishap that just made it even worse. And so I’m going to not stop, I’m going to keep doing the programming, the two adjustments I’m going to make, I’m going to stop running and do all run programming on the concept to arrghh bike, so just like double everything, so if it’s run a mile on BCT, it would be by two miles on the on the bike erg. Which means I will most likely lose some absolute speed, like I just won’t be as fast. But I hope to keep enough, you know, cardio respiratory fitness by doing the same programming and everything that I when I do come back to run, you know, maybe hopefully, I will only have gone to like, you know, I don’t know 530 or 535. And I’ll be able to make that time back quickly. We’ll see it’s kind of experimental, and then back squatting. I’m going to continue to squat because that doesn’t seem to actually bother my lower back. It does seem to be more of the running. But I’m going to go to more box squats a lot more box squats in less full depth squat and, and see what happens for least the rest of this cycle. So that’s about six more weeks. And that’s what I’m going to do to make some adjustments. It’s kind of frustrating because you I mean, I feel like I I can see the end. Like when I first started, I didn’t know if this would even be possible and like I don’t like I wasn’t confident in myself whether or not it would be possible. Now I feel like I can see the end of the tunnel. I’m like, this might be doable. Like I might be able to knock this out. But now I feel like you see the end goal but it’s like okay, we’re gonna take the scenic route though. I’m gonna walk around the mountain and come back and then go there because like I said last week, the the problem becomes a program. And I think if I pushed to it, I might end up with a very serious injury at like 495 or something stupid and still not be there. So I want to I want to do things the right way and back off and see what happens. It might cost me some progress, but I got to do it. And that’s, that’s my sci fi update. It’s, uh, it was heavy. I imagine it felt heavy. But it felt just as heavy as any Mac’s I’ve ever done.
Did you get it on video?
Jerred Moon
I do not have anything on video didn’t happen. It’s actually all me this is all made up.
Joe Courtney
Even when the video is it’s fake. Wait anyway, so
Jerred Moon
yeah, sure. When I you know, it’s funny is I did it on the weekend. And as you guys No, I don’t carry a phone that has a camera on the weekend. And now my actual camera is a DSLR or my, my DSLR camera that I’m using as a webcam like for you. I’m using it for this podcast right now. And it’s all set up and stuff. So I just like don’t even want to touch it. So the chances of me videoing anything right now. Very low, especially on a weekend,
Ashley Hicks
though, all you would have to do is Hey, Emily, I’m about to do a PR Do you mind video of me because I know Emily has one. Yeah.
Jerred Moon
Yeah, so you know that’s not a bad idea. But you you have to use that sparingly around here. Okay. Okay. There were a lot of back in the days just grab a video real quick. Sure, try and stay away from it just most of the time. Okay. All right, let’s get into the study. So again, the title of this study was effect of resistance training to muscle failure versus non failure on strength, hypertrophy and muscle architecture and trained individuals. So the researchers hypothesize that there would be no difference between training paradigms for any outcome measure. They’re really just measuring leg to leg comparison between individuals who are fairly trained, it was 14 men, and they did leg press leg extension. And then they went, they did 10 weeks of training, and then they see which leg performed better. And that’s about it. One leg was going to failure, one was stopping one to two reps shy of failure. And they just compared a bunch of different stuff, but ultimately, jumped to the conclusion. training to failure may not be as advantageous as people thought it would be stopping just shy of failure seems to be more beneficial. And I think it is beneficial for a lot of a lot of reasons. But we can get into those. What else? What do you guys have from the study? That was the quick breakdown?
Joe Courtney
I want to start with a question to everybody.
Here we go.
Joe Courtney
If you guys were asked us for a study purposes, to do a 10 week training to where your legs are doing not the same program. would you do it? No. I
Jerred Moon
think we just covered this in our last one, right.
Joe Courtney
But it was only like eight days. Yeah,
Jerred Moon
yeah. But no, I absolutely would not do that.
Joe Courtney
Yeah, I’m not sure of, I mean, I guess, I don’t know if people just didn’t care. But, uh, aside from that, the protocol, one of the things that I thought of was, you know, they, I don’t know how they would have had a controller figure out how, like, if you do want a failure, and then you tell the other one to do sub failure, but you tell them not to count those reps, I feel like I’m still gonna count the reps, like, okay, I did, you know, 17 on that leg, and I was the failure. So I’m gonna do 15 on this leg. But that’s not like sub failure. That’s just you knowing, like, I don’t know if that was.
Jerred Moon
So you’re saying, if you must, if your legs were to be like, of different strength, you wouldn’t actually know where to start stop. I mean,
Joe Courtney
yeah, so I think for how I read was study was structured was, it was a like an RP, sub macros or two sub failure, but how I would actually think of it how some of the athletes that you know, could kind of put a hole in the study would be to actually count the reps and to know where they fail on the other leg. So they know where sub failure is on the other leg versus RP why’s such as another reason why I think the the non matching leg thing is kind of off. But to go into more of the results of the study, we’ve kind of come up a couple of times for us before training, sub maxes is shown to be pretty good. And I think just pulling more from from that is, you know, if you’re training sub Max, I think you could, it’s an opportunity to add a little bit a little bit more dynamic, with training to stick better with form. Because once you start getting to failure, your form is gonna get a little wonky, because you’re just trying to get, you know, burn out as much as you can. But I think if it’s a better way to give emphasis on Hey, you know, you can still get the benefit of what these training failures, but you’re going to be sub Max, and guess what you can also emphasize on dynamic, maybe be more dynamic, or just keeping your your form a little bit better. So I think studies like this show that it’s good to dial it back just a little bit when doing resistance training, and how you can incorporate other stuff and you’re not, you’re not gonna, if anything, you’re gonna, it’s gonna be better off because of how, you know, either dynamic, or you can add another set, you can get overall more volume, whereas you couldn’t have if you were completely going to failure. So it’s cool to see how these, these results can be taken and applied to to training and such like that. But and then with our training, you know, intensity versus volume, I think with the max, when you’re going to failure, you’re not going to reach as much volume versus if you dial back that intensity a little bit, you can reach a little bit more volume, but in yet different ways. So that’s all I got on this one, though. Ashley.
Ashley Hicks
So I said training to failure can just put a lot of wear and tear on your body, you know, and this study just kind of proved that. You don’t necessarily need to do that. So I found it interesting, if you will, that they had them, tell them how many sets that they had done prior to to for training their quads. So they asked them like, hey, how many how many sets Do you normally do if you’re when you’re training your quads, and then They took that and then they didn’t they say they upped the number of sets from there.
Jerred Moon
And then like 20%. Yeah, yeah. So they were just trying to grab previous information from their training and then estimate what their max would be,
Ashley Hicks
versus instead of them kind of like, putting them through a workout and seeing how many I don’t know, that’s,
Jerred Moon
that was I agree with you. I think it’s that’s how, like, a lot of nutritional studies are done, too. That’s why people always pick apart nutritional studies, because a lot of them just depend on you like getting information from the subject. So like, what do you what do you eat last week, you know, a ton of vegetables? And it’s like, well, you had broccoli once, you know, if we actually look at it. Yeah, it’s hard to get information. I feel like that that would be reliable from previous stuff.
Ashley Hicks
Yeah, definitely. And then, yep, like I said, just the shows that, you know, you don’t need to train to failure in order to get the muscle growth,
or,
Ashley Hicks
you know, your even your one rep max to increase, you know, they saw both of those things increase, not training to failure. So, I think this is in a positive category for that. Kyle, what did you have for this?
Kyle Shrum
So yeah, actually, the strength gains were just a little bit higher in the non failure protocol. So they weren’t super off, they weren’t super different. But the strength gains were a little bit higher. In the nonferrous, I still think, I think that training to failure still has its place, it’s not something that you should do. Often, it’s not something you should do for a long period of time, I don’t think. But if nothing else, I think it helps train your mindset, we talk about mindset a lot here. I think being able to push yourself to your absolute limit is something that everybody should be familiar with. I think you should be familiar with what it takes for you to go there. And what it takes for you to give absolutely everything you’ve got, maybe not just in the gym, but also just in life, sometimes we’re going to run into some things that we need to go all the way with. And if you’ve never been there before, noon, you know, your mods, your mindsets, not going to be ready for that. So I think it still has its place. But it’s not, it’s not something that you absolutely need to do in order to maximize hypertrophy or maximize your strength gains or anything like that. I would also say if you are implementing, like failure training, like you’re going to failure. Remember Rule number two, which is don’t always be safe in the gym. And to me, it’s to me it’s not worth it’s not worth training to failure. And wind up hurting yourself, you know what I mean? So always be safe. If you’re going to be going to failure, make sure you get stuff put in place to keep you from from hurting yourself or killing yourself. Because that’s just not beneficial. So that’s what I that’s all I would say about it. cheered. Which one of us which one of us is wrong?
Jerred Moon
Yeah, let me let me pick No, I agree with everything. That was my main point. Kyle, you actually had my main point is the training to failure is, is very much a mindset thing. You know, and, but but within limits, like I don’t think doing three extra reps is necessarily going to train your mental toughness, but it could on it depends on like the exercise, right? If you’re doing a bicep curl, and you squeeze out three more reps, I don’t I mean, it burns, but it’s not really like that crazy, but a 10 rep max back squat, and you pump out two or three more when you think that you couldn’t. That’s building a little mental fortitude right there. And I do think you know, that’s a big reason we have meet yourself Saturday, the whole premise behind meet yourself Saturday is to throw the playbook the training out the window. And once a week for some of our athletes, some people only do it once a month, and that’s fine. But you you meet yourself you find out who you are, you have a conversation internally, that you can shape and change, change that conversation and you’re going to become a better version of yourself. So I do think there is a place for hard training for training to failure but in in your weekly training, let’s move away from meet yourself Saturday, it might not be necessary. But the the one caveat that I wanted to make sure that people realize is this. They were shooting for one to two reps shy of failure. That’s still uncomfortable. Okay, that’s still unpleasant when you’re training. So this isn’t just like, Oh, yeah, do five reps. It was easy. But the science says Do I don’t have to train failure. That’s not what this is saying. This is saying, your brain knows you. Like you know, when you’re lifting especially as you as you gain more experience, you’re like, I can do this two more times max. And so that’s where you would stop but even when you start to have that conversation, your brain the let’s just say the set if we’re talking about strength training is getting pretty hard, right? If you’re like I can only do two more than you’re already starting to have a conversation of like, Okay, this is really challenging. So that’s where we’re talking about stopping, we’re not talking about easy versus hard training, we’re talking about fairly hard or difficult training versus complete muscle failure, you know, so just I want to be real clear, clear on that. Now, some of the numbers. And just to talk about the actual difference here, all changes seem to be pretty similar between groups except for 4.6% and 4.4%, greater increase in muscle cross sectional area, and leg press one rep max respectively, both in favor of non failure training. So it’s still marginal, right? Like we’re talking 4%. It’s not a huge thing. But there’s a lot of benefit to not having to train hard all the time. And it also goes back to mentally. So we talked about how hard training to failure can, you know, push you in and maybe build up a little bit of mental toughness. But at the same time, training hard every day going in with that intensity to failure is going to wear on you. And you can actually tax your CNS to become overtrained. And we talked about this in like the coaching course and everything there, there are different types of of D loads that we even do, we do central nervous system D loads in our training, and we do volume D loads. Normally, when we do a CNS D loads, those are the times where athletes are saying, Are you sure this is a D load week, it’s just because there’s there’s still a decent amount of volume and things are, you know, there’s still a lot going on in the training, but we’re not pushing you to like 90%, or, you know, we’re trying to reduce that load on your central nervous system. And then other times are just volume D loads, where we’re just straight up cutting the volume, everything looks like it’s, you know, 50 60% something not as challenging. And so we do those two, two different types of D loads. But you just have to know, there’s a fine line and training, you do want to push yourself to some degree, but you don’t need to go hard every day to where you’re not even motivated. I don’t even want to get in there and do that, you know, and you don’t want to get to that point. You don’t have to get to that point to even see results. And the science agrees so you don’t have to train hard all the time. I guess is the the big takeaway I would have for garagem outfits on this study. All righty. Today’s topic brought to you by Joe Courtney.
Joe Courtney
Me. So we are talking this was kind of inspired by last week’s episode and I actually even wrote it down while we were recording last week’s episode but we are going to talk about our favorite ways to kill comfort. These are our actual staple ways to kill it not none people.
Jerred Moon
Oh, yes in my notes here. These are non staple
Joe Courtney
staple days. We’ll cover that in a couple of weeks. Phase two so we’re talking about our favorite ways to kill comfort, mental toughness, things like that. So I’m going to start and I’m going to say weighted carries and this is definitely something especially beyond the strength track and allow arming yourself Saturday’s weed carriers can be very physically and mentally and there’s definitely a it messes with your mind because you got to pick something up say if it’s a front rack like kettlebell front rack carry been doing those and you pick it up and you hold it you’re like first 10 seconds like man, this is late I can go forever. And then you hit a wall and then it’s just a steep steep decline. You’re like holy crap, how I need to set this down right now then you but you’re trying to you’re battling yourself to not set it down. Same thing with like the iron mile. People load every oh my god without fail. Everybody who does that work out for the first time is just like caught by surprise because they think oh yeah, you know this, I lift this weight all the time. I’m gonna walk out with it first 100 meters great. And then they’re set it down all the time and they can’t make it back and they don’t know what the hell happened to them. So yeah, weighted carries are 100% one of mine and then other ones would be a long run but a long run. That is going to be an out and back. Not just like laps because in your out and back. you’re forced to run backwards. But well not backwards. Actual backwards, but like, you know, running Oh, yeah.
Jerred Moon
So also, back is the feature name of me yourself. Saturday, come into a garage mathlete community near you. Oh, yeah.
Joe Courtney
I think this one’s been in the works for several months. Because I know ECG is
Jerred Moon
done like four times
Joe Courtney
in the bushes. Okay. Yeah. So
Kyle Shrum
those were the big guys that passed out for a minute.
Joe Courtney
There you go. Yeah. creepiness, like don’t do yeah, long runs out and then and then we’ll out and back. That’s I guess all I gotta say then more to come.
Jerred Moon
I just want to hit on that because I agree with you with the atom backs. But what I tried to I mentioned I moved to true form running a lot more true form running even the hour long zone to that we’ve been doing BCT those are the hardest ones for me to do. An hour long run on a treadmill.
Like,
Jerred Moon
I have to go out and back for those, like so big. I’m just gonna run 30 minutes out 30 minutes back. And because the opportunity to quit on a treadmill is just there at all times, like, Oh, well, I could just take a break or stop, you know. And so those thoughts come into my head. And those thoughts don’t come into my head when I’m, you know, four miles away from my house. I’m like, well, you don’t really have any other options. So,
yeah, that’s another way for you to kill comfort. Yeah,
Jerred Moon
it’s give me an easy way to quit something. And I will start having conversations in my head that I have to flip around.
Joe Courtney
Yeah, treadmill. Pretty much Trump’s that. You’re right.
Jerred Moon
Well, no, it wasn’t right or wrong. It’s just an observation.
Joe Courtney
Oh, yeah. Yeah, yeah. Yeah, I don’t. Yeah, I’ll be experiencing that over the summer. Because once it gets definitely hot here. I’ll have to go. Well, if they don’t have the mask, if the gyms open? Yeah. If it’s actually legit open not just we’ll
Ashley Hicks
be doing jumping jacks and his.
Joe Courtney
So I’m gonna call on Kyle, because I read one of yours. And it kind of made me giggle. And I want to know more. So Kyle?
Kyle Shrum
Okay. I don’t I don’t know which one you’re talking about.
Jerred Moon
But he’s like, none of these are funny to me.
Kyle Shrum
Yeah. This is Caitlin. Comfort is not funny. All right. I would, I would kind of echo Joe’s a little bit, I would say odd objects training. So like using a sandbag or using medicine balls are flipping a tire or something like that. It’s just kind of it’s something, something to kind of mix, mix things up. And especially like with a sandbag, if you’re carrying that thing, or you’re throwing it around it, it likes to move on its own. It’s not like a barbell or a barbell just stays rigid. The sandbag will move around on its own. And so just kind of killing comfort that way. I would say washing dishes. So just, that’s my hard thing that I do every day. I hate it. I did it last night. And I was just like, I really hate this. This is the worst. I was I wash dishes every night. I make the lunches for Hannah and the kids. And I don’t hate that part. That’s okay. But I’ve washed the dishes first and hate washing dishes for my family. But it’s like, I hate doing that face for. Yeah. I’m just saying that’s all lumped into my one thing that I do at night, washing dishes sucks. But I would also say being quiet on purpose. Just being silent, turning everything off to get a place where Yeah, basically, yeah, put yourself in timeout. don’t have it, like try to get in a place where you don’t have things that you can look at things that can distract you. But just like spend a few minutes, just completely quiet. Don’t even like talk to yourself, just sit there and just listen to whatever happens around you. And that can get it can get kind of freaky, actually, just being quiet because we don’t have much quiet time. And these days just got so much stuff going on. Also shake up the routine. Just like specifically with training, like sometimes I’ll just try some new music, instead of the normal playlist that I play the heavy stuff, sometimes I’ll play something different. Or sometimes I’ll just do nothing, I’ll take the quiet thing. And I’ll just not play any music. Sometimes I’ll play a podcast instead. But just something because I just kind of found that the same playlist, I’m hearing the same songs over and over again. And so I’m like, well, let’s shake this up a little bit. So I’ll change music or I’ll just do no music, no music really kind of freaks me out. Now. Working out with no music is kind of freaky. But that can apply to other things too. Like, just try not just in a training session, but just like try listening to something different that you’ve never listened to before. Try reading a different kind of book in like a different genre that you don’t normally read. Or buy, you know, an author or a topic or something like that, that you wouldn’t normally read taking shots are subtle, but I mean, longtime listeners know exactly what’s happening. So and then I would say just get started whatever it is, this is what I try to apply this to my dishwashing stuff that I do. Just get started. Like as soon as the thought pops in your head, hey, I don’t want to go do that. Go do it right then. Just immediately go attack it. And that’s gonna force you to kill the comfort of putting it off and not doing it. And yeah, so that’s what I would say. I do giggle worthy show
Joe Courtney
which one Oh, so for that one it was Be quiet on purpose because I was just imagining, like somebody coming up and talking to us like sorry. So on purpose. Just think of you could do alone. Yeah, that could be a shirt.
Jerred Moon
I’m being quiet on purpose. Yeah, actually really helped me out in like public because I’m really good at being quiet in public. I don’t need to talk to people. Yeah.
Kyle Shrum
I’d say you probably just have like a good brooding face where people just avoid you anyway.
Jerred Moon
Except for salt biscuits. He loved me. He locked eyes with me across the room. He and you needed some of the insults. Yeah, he was like, he’s like we need to. We need to chat.
Kyle Shrum
That’s another way to kill comfort. Salt biscuits.
Joe Courtney
We’re talking to people. No, yeah. talk to somebody about them. Have you heard the word about salt biscuits? for music? I do want to try disco Wednesday’s. Inspired by disco Wednesday’s. Yeah, inspired by Tynan.
Jerred Moon
How would you listen to podcasts? Oh, goodness, gracious. And
Joe Courtney
Tynan, one of our athletes. For his team. He’s a football coach, and he coaches them. And every Wednesday, he put they put on disco music. And it just it started from the coach that he was coaching before they took over from and every Wednesday him his team. And his team loves it. They get down with disco music, and it’s a whole thing. Disco Wednesdays.
Kyle Shrum
So you’re looking at a disco Wednesday by yourself?
Jerred Moon
Oh, yeah, that’s a good way to kill some comfort.
Joe Courtney
I don’t, I’m not going to be uncomfortable.
Jerred Moon
Oh, I agree with the washing dishes. I also hate it and do it. And I’ve never, I mean, it’s been like 10 years, though. And I still hate it. So it’s not something you ever get used to. And I don’t know, it’s I hate it more now than I used to, obviously, because I have three different children. And they all use three different cups, like 10 different times during the day. So by the end of the day, it’s like how did you guys use every cup and plate we have? And that’s a little bit on me. I need to train them better. But time for that. So I just do extra dishes. That’s what I do. But yeah, that’s also where you crush some audiobooks. So silver lining there.
It’s true. Yeah.
Kyle Shrum
Right, actually, I think it’s finally Your turn.
Ashley Hicks
Like I’m waiting in anticipation. I will just piggyback off of your quiet time. Meditation was a way for me to kill comfort because I was very uncomfortable with it the first time I did it. But the nice thing about killing comfort. Well, nice is you end up something that ends up being uncomfortable can also then become a good habit. So now meditation is just something that I do. I also will piggyback off of the workout stuff, I like to work on things that I’m not good at. So for example, right now, I’m terrible at pistols. So I take some time after a training session, and I work on my pistol squats. I still like to do handstand stuff. Even though we don’t do very many handstand push ups and whatnot. I talked about it before I like to do some shoulder touches, I like to see how long I can stay off the wall and stay vertical. So just working on things that you’re not good at. And then you eventually get better and better at them. I also said chores, but mine is multiple because I also am not a fan of dishes. I’m not in the hate category of dishes that just you know, it’s just something I don’t like to do. But laundry, and not necessarily the wash or the dry fold the fold and put I wish I had like a magic wand, like Harry Potter style and all my stuff would fold and put itself up. That would be lovely.
Jerred Moon
I just can’t even believe there’s no solution for that. I mean, I know there are services who could do laundry, but I’m saying like, why can’t there be like a dryer that’s twice as big. It pushes the clothes over to the next section once they’re dry. And somehow this machine folds it for you? Because I mean, we have 3d printers that can print meat and guns. We can’t figure out how to like fold my clothes for me. Come on.
Kyle Shrum
So I have to go put them up.
Jerred Moon
I’m okay with that. That’s a that’s a small step.
Kyle Shrum
Ah, honestly, I would do laundry all day long. Every day. Sounds like oh, for the ethnic group. If I never heard this dishes again. If I never had to wash dishes again, I would do laundry all day long. And
Ashley Hicks
I’m upset if I could do dishes and never have to do laundry. That’s cool with me.
Jerred Moon
If it was so I’m not gonna lie. I don’t do a lot of laundry. So I’m not even gonna I do my laundry and I do my laundry to save Emily from having to do just one more person’s laundry because she’s already doing laundry for four people. So I don’t mind. Are you listening to this Scott? I do my laundry and I’m also okay because almost everything I wear is a square, some version of a square when I fold it, so I don’t mind folding. Close.
Joe Courtney
But the times that I did a little surprise,
Jerred Moon
little children’s laundry, you saw a basket a full basket of my clothes is like, Okay, this is gonna take me like five to 10 minutes max to fold all this. But if you have the same full basket of children’s clothes, that could be hours. And when you get into female clothes, none of them are square or you know what to do with half of
Joe Courtney
fitted sheets.
Jerred Moon
Yeah, it’s like, what do I do with this? It’s a triangle. Gosh,
Joe Courtney
I did zero laundry. Sorry, not sorry.
Ashley Hicks
Paul is probably gonna be like females laundry men dishes or something.
Joe Courtney
I don’t mind dishes. I mean, I am somebody that needs a clean sink. So I just got to the point where I need to clear out the sink and I’d rather have I’d rather do the dishes and clean the sink, then have dishes in the sink because it actually would be uncomfortable for me to see dishes in the sink and walk away from them.
That’s kind of true.
Jerred Moon
You need to try that.
Joe Courtney
There’s Yeah, I can
Jerred Moon
try catching up on like two days of dishes that might actually it’d be like a week for you guys to probably equal one day in my household.
Kyle Shrum
Yeah, I
Jerred Moon
couldn’t do it. So many dishes. I always do them at night. And the kids just like, wreak havoc all day. And then I basically handle it at night. That’s how it works. My approach is off. But I’m not taking 15 minute breaks during the workday just to go do their dishes. Like. Anyway, these are some interesting tangents that we this isn’t long laundry I At first, I didn’t know if we’d have a lot to talk about. Here we go.
Ashley Hicks
My last one, I said I don’t have a sauna because I think that’s a great way to kill comfort. We did it with Jared and Emily. And I remember thinking, Okay, I will give myself five to 10 minutes. And I’m going to get out of here. And we lasted until jarrods timer and that he just randomly set and I remember being like, oh, that ended up going actually fairly quickly because we talked to each other. But I mean, I think Scott was the worst Scott really wanted to get out of there. He couldn’t even see he was sweating so bad. He had to just
Jerred Moon
I haven’t seen that before.
Ashley Hicks
So Jared, Jared and Emily don’t sweat half as much as Scott and I do like Scott’s sweat was dripping so much that it was splashing Emily across from the sauna. But my killing comfort of that version is like cold showers that see it’s basically what I can do. And I have done cold showers since you know I heard your talk about it years ago. And I still hate doing cold showers. It’s the worst I will say Florida cold showers. And England cold showers are definitely different things.
Yeah, I’m done.
Jared, what are your Well,
Jerred Moon
I’m excited because the cold showers I’ve been in probably either New York or North Carolina. They’re both very cold Texas, same like summer, you can’t really take a cold shower. But next week, it’s supposed to be like four degrees here in Dallas, Texas. Oh, yeah, at least that’s what my weather app is saying. And that’s going to be some fun Cold Shower times right there. So I’m looking forward to it. But yeah, cold showers are awesome. One thing to add to that. So the she mentioned the sauna and the cold shower. If you set a time, like say you want to do a cold shower for three minutes, or, like we did this on a for 20 minutes, but do not allow yourself to see the timer. That’s going to help. So either set it with your phone and put your phone upside down. So you you just go until you hear it or like I when I do cold shower, I try to do like a minimum three minute in the cold shower. And I’ll set a timer on my watch. But then I won’t like allow myself to look at the watch to see how much time is left because I get that gives you that little bit of extra motivation. Right. Okay. 45 seconds left, I can do this. No, just be with your thoughts. You don’t know if it’s a minute left. You don’t know if it’s six seconds left, like just hold on and see. I think that’s a adds to it a little bit.
Joe Courtney
I’ve had to do it on my bike. cover up my timer.
Jerred Moon
I yeah, every row rowing, I had to do that every time I put a towel over it something like breaks my brain about rolling out on the bike, though not as much. Okay, killing comfort for me, is actually three things. It’s one thing, it’s in the book, it’s in the planner. So the KC three, I try and do every single day. So it’s the killing comfort three, it’s a habit. And it’s you’re going to do one hard thing today, you’re going to focus on your one thing, and you’re in hormesis. So hormesis being we’ve talked about on the podcast, anything that stresses your body puts you under some sort of stress in which your body can compensate to and you will get better so that could be a sauna. That could be a cold shower, that could be fasting, that could be training. There are a lot of different ways to perform hormesis and they’re all generally good for you. So those are the that’s like my habit that I’ve been doing for a long time. I’m not perfect on it every day but I try to do it every single day. just jot it down. What what are those three things is going to be. And that’s the habit I want is that Casey three to do every single day. So choosing the hard thing. And a lot of times what’s funny about what Kyle said with the dishes is like, sometimes that’ll be my heart thing, because I just like won’t be in the mood to do it. But I said these things at the start of the day, to where, like, I, these are the minimums, I want to get done, right, like I could do more, but these are the minimum. So my heart thing, it could be do the dishes today can’t skip it, it could be, it could be a lot of different things, whatever I you know, I don’t choose one hard thing like currently in my life to focus on for long periods of time. It’s more like, individualized from when I wake up that morning, if I’m just like, not having a good day, I’m like, Oh, you know, really suck this. And so I put that hard thing down. My one thing is always just a reminder of what my focus is what my goals are, that could be in training, like, I might just be a case, stay focused, you want that 500 pound back squat five minute mile, like, what’s your one thing? Okay, let’s be consistent with our training today. Or it could be something business related, or relationships with your family, anything, whatever your one thing currently is it it can, it can really change. And sometimes sometimes my one thing will, it sticks around for a long period of time, because it might be more of like a what a goal I’m focused on right now. And then hormesis, I do work out, you know, five to six days per week pretty consistently. And so I don’t normally allow for me says to be my training, I always want some other form of for me says on a daily basis. And those generally for me fall to fasting or sauna. So those are the two, two things in my life right now where I try to get one of those things, if not both of them done every day. So I’ll do at least a 16 hour fast or longer. And then yeah, hit hit up the sauna in the evening. So that’s that’s how I like to go conference my favorite way. The KC three.
crushed it. crushed it.
Right, Joe?
Joe Courtney
Time for Broken Arrow killing. Yeah, just a little uncomfortable on this one. This is a very long workout. But there are definitely a several ways you can scale it. And we can either. We’ll just see when we decide to inject them. So for time, you’re starting off the buy in is with a vest. And you’re going to do 100 150 squats, 100 push ups and 50 strict push ups, pull ups, no partitioning. So going through those, then you will I believe this is when you take the vest off.
Jerred Moon
Yes,
Joe Courtney
yes. I don’t know why you bike with the vest on but yes. So take the vest off bike 10 miles, then run three miles, then 1000, double unders. Then cash out is another 150 squats, 100 push ups 50 pull ups, no vest and middle partition again. And there are a bunch of scaling levels, whether it’s the the distances, the reps, and things like that, which are listed when we go through. But and then if you don’t have a bike, you can row and if you don’t have a bike or a rower, then you’ll double the distance on the run. So it’s time to cardio with some with masan. And it’s just yeah, Bert, basically and a lot of Dubliners.
Jerred Moon
Yeah. And so it’s 50, strict pull ups, the first set of calisthenics and then second set of 50 pull ups Can’t you can keep you don’t have to do that. Just keeping the loud if that’s something that you are proficient at.
Joe Courtney
Yes. All right. What
Jerred Moon
tips do you have for this one?
Kyle Shrum
I only have one. Yes, sir. Above that I got nothing else for you.
Joe Courtney
Slow and steady wins the race. Yeah, you know, I definitely need to have some sort of pace on this. I mean, I definitely should try. But I wasn’t so scared about this one. And it wasn’t super bad. Going through it. It didn’t even get to be like really uncomfortable until the cash out. And I just don’t know why maybe I just ran out of because I did this fast. So I think by the time I got to the cash out, I was completely depleted. And on the pushups into the pull ups. I got really really nauseous and I could barely finish the pull ups. Because I was just so nauseous. But other than other than that, everything else was fine. double unders were were fun, but
Jerred Moon
a lot. Yeah.
Joe Courtney
Yeah. It’s not like they’re hard. It was just like you fatigued from them, no matter how efficient and good you are at them. It was it was definitely a battle. Do you do sets of 100? Yeah. I would do like 100 and then shake it out for 2030 seconds and then get back in 20 minutes. Yeah.
Kyle Shrum
We’ll take Lunch real quick.
Jerred Moon
Some people need that with double unders just from a anger standpoint.
Kyle Shrum
It’s some disco Wednesday.
Joe Courtney
Yeah. So I don’t really have much.
Ashley Hicks
I would say warm up your calves if you can, like if you do the, what’s the walk where you kind of sweep your toes and like actually, like, point your toe up when you sweep to like, warm up your calves. You know what I’m talking about? Did you not do those in soccer? football?
I don’t know.
Joe Courtney
You’re like Dorsey in London, London football.
Ashley Hicks
Yeah, you’re walking and you go down. So you’re warming up your hamstring. But you also pick your toe up like your heel. And then you walk a couple and then you switch feet.
Jerred Moon
Yeah, oh, yeah. Remember the name but we know. Yeah. Nobody else does on the podcast, but we three of us
Joe Courtney
thing with the leg and you do the with the calf and then you’re going in
Ashley Hicks
with a leg and a gap. Yeah, warm your calves up your calves are going to be well, the first time I ever did this. I was supposed to sing at church and I was walking so funny up on stage like it was terrible. But I said giddy up. This bad boy is a long one. So I kind of agree with Joe like, you have to set a good pace. But at the same time, just don’t stop. Just keep moving. Don’t stop I did it with a rower because I don’t have a bike. Some your butt’s gonna go a little numb. And that’s okay.
Just keep going.
Ashley Hicks
It’s a long time to be on a rower. And then, for the jams I said, all the jams, whatever it takes to motivate you to get you through this. Like just
Kyle Shrum
anything. You can just rotate bars and jars
are ridiculous.
Okay. I’m done.
Kyle Shrum
Just keeping your glycogen level up.
Joe Courtney
It’s like It’s like cardboard. So we’re just taking a spoonful of jam.
All the time. I
Joe Courtney
got it wrong.
Kyle Shrum
Someone eats jelly. It’s possible. It’s Chuck Berry jam.
Joe Courtney
It will take us there. Yeah. from Chris Morgan. Yeah. Yeah, yeah. Took prairie Minnesota the chip berry state.
Jerred Moon
Yeah. Okay, my tips on this one, I actually think that you should try carb rinsing during this workout, this would be a good one to, to test it out. See if it works for you. Because like Todd has mentioned, glycogen you know, you can, this will be a workout you were you will probably run out of your sugar stores, you know, you might run out of that. And when if and when that happens, you could hit a wall. And that would be a great time to practice conferencing, just see if it works for you. If it doesn’t, then just drink the carb drink. And that that’ll work. Normally, drinking sugar normally works. So try that out. Other than that tips I have for this one. I actually because I got the truform. Now I can I can do this whole thing in my garage, which would be which is cool. But I my recommendation is don’t do that. Like don’t even think I will do that the next time I do this workout because of what Joe kinda mentioned with the killing comfort. Like, I would rather bike out five miles and then like, come back to my house, drop the bike off, run out a mile and a half and then come back then just do those things right there in the garage. So I would challenge everyone do the same. And the the biggest tip I think is just know where you’re at on the levels. There’s, you know, you can pay CES, do whatever you want, but it is a lot of volume and a lot of time and if you’re not really at that competitor level, you shouldn’t be messing with this. The ridiculous workout you know, it’s really long. So choose the appropriate sub for you and what you think you can do and then if you’re okay, that wasn’t that bad. Maybe you can go level up that the next time you want to try it but good on Dominic Decker for doing this every every month, Beast man, I would love to I might just do that. I might join him in that once a week or I mean once a month thing once a week. I don’t know if I have the time for it. And then it this this workouts out the window if you’re traveling right like you just can’t find
Ashley Hicks
in you and Marco do this once a week at some point when y’all were training.
Jerred Moon
Oh, yes, we did. Oh, that was like a mini version. Oh, I thought it was full up. No, it could have been I actually don’t remember. It was something
Kyle Shrum
I might not join you in doing that.
Ashley Hicks
Jared is like, oh, someone’s gonna do something hard. Okay, I’m gonna join to be great.
Jerred Moon
I’ve done the Murph thing twice. And no matter how much everyone talks about it in the group, and sometimes it comes up comes up as I want you to do it again. I’m like, Nope, I’m not doing it again. But I’m okay with doing like hard things. I just I don’t want to do that work. 52 times, you know, again or more. And so this one, which is basically a Murph, so I don’t know why it’s that much different. It’s a Murph with more, but it’s just a different it’s a different challenge. You know, it’s something else to tackle. So, Dominic, I might join you. Oh, all right. Well, that is the workout. And if you would like to get this programming delivered to your smartphone, and email and anything else,
Joe Courtney
out your door
Jerred Moon
to door deliver to it, don’t snail mail it. Actually, we’re running a special promotion. If you sign up for a 14 day free trial today, send verification via support in three fitness.com Joe will arrive at your doorstep and hand deliver your programming on printed on a piece of
Joe Courtney
concrete 2022. Okay,
Kyle Shrum
send a disco outfit. Yeah.
Jerred Moon
All right. So yeah, love volunteering, Joe for stuff. So honestly, if you’re not a part of the training, I don’t know what the hell you’re doing. Go to garage mathlete comm fix the problem, join our training. Try it out for two weeks. Now, if you are a part of the community. I said it once I’ll say it again, community is the best part. And it’s all those who are listening right now the Dominic Decker’s that I mentioned, those guys and gals who are doing awesome things and pushing each other and being positive in our community, just keep it going. And so just thank you for everyone because the majority of the people who listen to this are in the community and we appreciate each and every single one of you and thanks for sticking around with our training,
Kyle Shrum
but ash tag only sponsor only sponsor
Jerred Moon
the community. But that’s it for this week, guys.