Hey, Athletes! Want to learn how you can improve your velocity on your lifts? Then tune in to this weekâ€™s episode!
Episode 67 of The Garage Gym Athlete Podcast is up!
In this weekâ€™s episode, Jerred, Joe, VD, and Ashley are on the podcast. They give us their updates and announcements and before going over this weekâ€™s study.Â The study is about lifting velocity and how verbal cues can improve it. This weekâ€™s topic is how to warm up certain target areas before diving into a workout. Each coach gives a few examples of how they each prepare via warm-up before they train.Â Â
For this weekâ€™s Meet Yourself Saturday workout we have River Heist! The coaches give some tips and tricks on how to get after this one.
If you havenâ€™t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:
IN THIS 54-MINUTE EPISODE WE DISCUSS:
- Velocity Lifting
- River HeistÂ
- Verbal Cues
- Targeting Specific Muscles During Warm-upÂ
- Jerred FINALLY got a TrueForm!
- Updates and Announcements
- And A LOT MORE!!
If you want to go a little bit deeper on this episode, here are some links for you:Â
Study of the WeekÂ
- Effect of Augmented Feedback on Velocity Performance During Strength-Oriented and Power-Oriented Resistance Training Sessions
Garage Gym Athlete Workout of the WeekÂ
Be sure to listen to this weekâ€™s episode:
Related Resources at End of Three Fitness:Â
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Episode 67: Velocity Lifting – A Case for a Garage Gym Training Partner
[00:00:00] 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 the not so scientific field of mental toughness. We are here to build you into a dangerously effective athlete. If you enjoy this podcast, you can find out more about our email@example.com. And if you want to pursue more into the field of coaching and programming, head to firstname.lastname@example.org.
Thanks for listening.
All [00:01:00] right, ladies and gentlemen, welcome to the garage gym athlete podcast. VD is here. Ashley is here and Joe Courtney is here. What’s up? Everyone. Good. And Todd. Hello. No updates. I let’s start with Bahrain. So Hey. Yeah, I am kind of first anyway, back on the wreck. So I finally went to the base gym and squatted.
There actually was able to use the squat rack, which is very nice because I didn’t have to clean the weight and move it to my back now that I don’t mind that, but I could do significantly more weight. The base is pretty nice. It’s pretty cool. Even though it’s really frustrating that, so everything’s like segregated now because of COVID and one other, like in their own little block spaces and like, so that it makes sure that you’re sitting your 60 depart and whatnot.
But there’s where the squat racks are. For some reason, two of the squat racks are taped off because you don’t want people squatting too close to each other. But if you think about it, [00:02:00] a barbell is like six feet. You got three feet on either end. You’re not going to be that close. I don’t know why they’re roped off.
And it’s really annoying. So our is actually like seven feet. Isn’t it? Like. It’s taller than me. Yeah. So, yeah. I don’t know why it’s like that. It’s annoying math on their part. Yeah. Socially distanced themselves. Exactly. What is metric system. So, yeah, there’s a, and they even have like three platforms and they’re not, it’s like all the platforms are completely fine.
They’re not, it’s not like an, every other thing going on there. have you spoken with management? I should really well. It was my first day. So, I mean, I was, I was about to though, because you know, there’s only two squat racks now instead of four, that logistical Alex do, there’s a group, whereas squatting a one and then there’s another guy just doing drugs, but I never saw him.
I was sitting there for like 10 minutes warming up and didn’t, didn’t see him do one set. He was just talking to somebody. I was like, Hey dude, when, when are you going to get off this thing? It’s like, Oh gosh, I just got one more [00:03:00] freaking do it then anyway. I’m learning to play. Nice. And are you on BCT officially I’m on obesity, like officially BCT light didn’t even know that was an option.
What is it? What is PCT light? This is almost a part of our, me and somebody else. Who’s on the strength track. They messaged me. I did a conditioning workout on my rest day and he was like, and, I guess they were on the same page as saying that they want to do strength and conditioning. So him and I are just officially calling it BCG lights, where we do strength track, and then we’re doing some extra conditioning on top of it.
That’s basically beyond you just go full BCT. You don’t want to squat three times a week because I still haven’t loaded even 70% of my max on the bar yet. So even through these tempo squats, no, I haven’t. I have an update about heavy, heavy loads like that, but, anything else, man? Updates wise, I’ve got so many things.
Oh, wow. I’m just, I thought you were just. Done. You’re just getting warmed up. I mean, you can just shoot the shit for a while or something. I don’t know. I’m also happy to be on strength track [00:04:00] because, well, not only does it make a lot of sense for the gym stuff. I only have to go to the base gym once a week and then I just do the rest of my hotel, like legitimately, but it is also a reason to eat a lot more rice.
Cause I love the hell out of rice. So it’s my rice track. BCT light rice. Sure. Yup. You will not find an option to track change for that. Just know all athletes are aware. All right. Yeah. And I think we convinced, Jared to redo and by the way, yes, it’s under consideration. You know, the dark side, you can even go into how and why that came about because of something at home.
No, I don’t need to talk about anything like that. All right. Another day.
All right, Ashley, how’s life are you done? I’m finally done or relinquish the mic. I’m [00:05:00] good. Tomorrow is my update with the doctor. So I’m, I’m just pumped. I’m just ready to move on from this. So it’s just, it’s been a little over four weeks. So I feel like it’s just been so long and so much waiting, so I’m just ready to move forward and figure out what the heck we’re going to do with this.
This thyroid of mine, but, yeah. And then hurricane season is upon us. I got another hurricane that’s it’s looking like it’s going to go to Louisiana, which that stinks for Louisiana. but it’s they said it was going to be a category two, but my neighbor he’s funny. He, he came over today and he was like, I think it’s actually gonna upgrade to a category four.
So, but anyways, we’ll see what happens. Nobody really knows. You never know the. Trajectory of it, but, yeah. So hurricane number two, hopefully this time I’ll have my husband, but typically they heard of act jet. So, you know, Connor and I will just crush it. If it gets too bad, obviously we’ll leave. Add a little space for you guys in the back.
Why [00:06:00] was Scott cause think about how quickly you evacuate in an , right? Like for me in New York and like an hour and a half and just today, $2 million evacuation for three people. Yeah. The funny thing is. I think small Johnson, which is where we were stationed. Like the very beginning with the strike Eagle is the her Avec place.
So Scott was like, Oh, I’ll just come up to North Carolina. I’d come to Goldsboro. And like, that was not the most exciting place in the world, but yeah, you’re not wrong, but yeah, that’s mine, BD. so my updates are ups and downs. So last week was kind of a roller coaster, a little bit for me. so for those that don’t know, I have three kids, all girls, because I am very fortunate and I had a flyer apparently, and a flyer because that’s a thing that a lot to have boys.
I’m still looking for that study though. and then, so, you chat last week. What’s that? I put it in the [00:07:00] chat last week. There’s actual, like there’s like two or three studies on, Aviation like astronauts and aviators having more females than males, but we don’t see it in the planned studies. Oh, you, you want to like cover it?
I don’t know how that would apply to a garage gym athlete at all. We can, we can cover it for the, I know we have a couple of this one. We have a couple of aviators in the community. Maybe we will hit it as a study. Yeah. So, so, three kids, right? our youngest does not go to school. She’s only two, our middle is 10 and she chooses to do homeschool.
So we allow that and actually encourage it. But our oldest is 15 and wants to go to school. and that was a great idea until last week when they sent her home, because she was exposed to the COVID. And so. Yeah. So we had a, our humans in progress is, is what we’re calling them are our hips, if you will.
one of them was home all last week. so that created a different challenge because I’m learning, about math [00:08:00] that I haven’t done for 15 years. And so, yeah, so I I’m training plus coming home and yeah. And learning how to do algebra of all kinds. next update. So last time we talked, I ordered two kettlebells, but got one, this week on announced kettlebell number two shows up on my doorstep.
Nice. Love it. Absolutely excited about that. One kind of made up for the whole COVID thing and then final biggest update. The one I am most excited to share with you all. Midnight MREs came home. I’ll say that if you don’t do it. Yes. Very neat.
My new shoes, midnight mission is my car. My mission. This is my GTR, that I got in Japan finally delivered, Thursday afternoon, but it came from Dallas and it came with its own eighth inch layer of. Dustin dirt all over the car. [00:09:00] So about eight hours of detailed work later, I go to jump in it. I’m super excited.
Drive, go to turn it on. Battery’s dead. Oh no. So like I said, ups and downs, but the car’s here, so I’m excited about that. And it’s just a matter of time until I can find a Japanese battery to put in that thing. Yeah. I’m sure. Not very many, like what. People that can deal with different types of cars that aren’t, you know, American cars.
Oh, there are trucks in Oklahoma. Yeah. Yeah. There’s just tons of GTRs around here. That’s what we do. I guess. How close are you to the, was it the tiger King? so that’s probably a couple of hours, like two hours. Okay. But I heard they closed. So I’m super disappointed all over again. I’m surprised, you know, where the tire King is seeing a lot of memes about it.
Here’s the real thing. Have you watched tiger King? No. And I pride myself on that. Yeah. I think [00:10:00] that’s a false sense of pride. Yeah. Oh, I got the cliff notes. That was enough. Well, you don’t get a means if you don’t watch it. I get plenty enough.Â Western sucks. You need to know dangerous. Alright, my updates.
I’ll go through them quickly because you have, is it, is it bigger than midnight mistress? I don’t know if you can top that. No, it is. It’s actually, it goes by the same name. So I know this is the first one is a business update. This is for end of three fitness. We are running our final coaching cohort of 2020 for theÂ coaching certification or coach accelerator program.
I know this is not applied to everyone listening, but yeah, for those of you that are interested, we are going to be emailing out a bunch of information. Joe will be posting stuff on Instagram. It gets signed up, make sure that, you know, because this is the last round that we will accept coaches, October 20, 20 this month.
And then, we won’t take any more coaches for the rest of the year before [00:11:00] the program. does change, price most likely going up at how we accept people, most likely going to change. So there are going to be some significant changes in 2021. So if this is something you know about and you’ve been thinking about.
now is the time to get in involved if you do, if you don’t want to wait for our emails or whatever, you can just go to into three fitness.com and you’ll find our coach certification there in the main menu, you can go, you know, apply and do all those things right now as we speak. So just so everyone knows that’s coming, cause it will shut down officially at the end of October.
I won’t be talking to anybody about it or having anyone else onboard as a new coach for the rest of the year after that. So something to know. All right now, more, a personal updates. BCT updates, boring current training. So we had 19 to start we’re down to 18 athletes and, I’m going to give updates on.
How many we end up with by the end. So one quitter after one week, I’m not going to name [00:12:00] any names, but one quitter after one week. and that’s, that’s about it. It’s, it’s fun. It’s a lot of running and squatting. but I did Jack up my lower back doing sprint intervals in a neighborhood. I did not realize how hard it was going to be to utilize a track in the state of Texas, because I have to, I have to go Sunday.
Like early morning or show up at like 4:00 AM to find a high school track. That’s not in use because there’s either practices going on Saturday there’s games going on at multiple different high school fields around me from like 8:00 AM the whole day. And so, yeah, it’s hard to get it on track. So I did intervals in my neighborhood, around my neighborhood and.
Where I live now, there are no sidewalks. The roads got paved like 57 years ago and haven’t been touched and they’re super jacked up. So anyway, I, I, I knew it was that too. Yeah. I was like [00:13:00] running. I’m like my back, like I’m taking some weird steps here trying to like sprint, you know, 400 meters on, on like a turn and all that stuff.
This a really bad idea. So anyway, the jacket, my lower back, which I was like, Oh, It’s the first week. Right. And so that was towards the end of last week doing intervals. And then Monday day one, after I get some recovery, I’m like, okay, well, lower back’s feeling a little off and we’re going 10 sets of three repetitions at 85%.
Great. You know, let’s see, see how this feels. It fixed my lower back. Completely fixed it. I had to talk to some of my physical friends to understand this concept of how it’s possible, but I did the first, I was like my lower back. I warmed up and I was even like, you know what? I might push this session later because my lower back is not feeling it.
And this seems like a bad idea. I did the first set and I was like, okay, I feel. That feels better. And then by the third set, I didn’t even my [00:14:00] lower back wasn’t in pain anymore. And I’m keeping maintaining, like perfect form on all these squats and depth and everything. and he went into a long explanation about, potentiation and all this stuff.
I’m sure some of the PTs listening know better than I do, but it’s, he’s like, we’ll see how you feel like 12 hours after lift. Maybe it’s just an it, you know, it’s either this, or it could be endorphins type type, you know, pain relief. But it’s like a hundred percent. I feel good to go right now. I’m going to go for a run after this podcast and feel great.
So if you have a lot of lower back pain, talk to a physical therapist is my a I wasn’t gonna say heavy squat, heavy. Yeah. Therapists. I’m just telling you what happened to me. So that’s what happened now. This is my last update. I know the updates are a little long, but this one’s super important. This is the big one.
Last week jacking up my back, run all over the place, made me decide to buy a true form runner. I knew it. There are three reasons. I bought one, [00:15:00] one. I wanted one. I’m not going to try and justify it any other way. I wanted a true for runner two. There’s about a half dozen athletes who listened to that podcast where I said I would buy one.
If, if someone else bought one. So anyway, a bunch of athletes are hitting me up on this. Hey, I bought one. You have to go buy one now. Seriously, six different athletes have, so I wanna say half dozen. I’m not saying it’s like two and I rounded up, I counted it’s six between direct messages, posting the Facebook and tagging me and stuff.
and then the third main reason why I decided to push us over the edge is I cannot be out of control of my training. And that’s what I found out happened this past week is if I can’t make it to a track, I need an option. I wanna say for option, that’s not, running. Intervals in my neighborhood. So anyway, this is the real cool part of the story though, because a true farm is doing 50% off if you wait.
So that’s a big reason I pull the trigger on it too. So it’s 50% off if they’re like, if you can wait six weeks, [00:16:00] we’ll give you 50% off. So I ordered it last year. and then I was just like, okay, great. It was supposed to ship like November 7th or something like that. And I was like, okay, cool. Get it from, you know, whatever mid November.
And then I get a call from FedEx freight, like three days later. And they were like, Hey, where are we delivering this package? is it cool if we come tomorrow? I was like, what are you talking about? I never got a shipment notification from true form or anything. And then they had my old address. They’re like where this is where we’re going to deliver it.
And I was like, well, that’s not going to work. And then they had this big thing that we either have to come pick it up or we’re delivering it to your old address because we can’t change it. So I was like, okay, I guess this is the true form runner. I don’t know. I went there and it was, I mean, what else? I haven’t ordered anything else.
So I have a true form runner in my garage and I say 50% and weighted 40 for it. So, yeah. And I don’t know. Why that happened? I know Chris Morgan. he did the same thing. He told me about it. We exchanged a few [00:17:00] emails. I think he’s still waiting. And so, yeah. So I’m not saying that this true, this true form, magic story is going to work for you as well, but it’s just what happened for me.
So I’m very happy about it. I have a true form now. So what you’re saying is if your back hurts and or if you want a true form, just do 10 by three squats.
You know, I don’t know. That’s what I’m saying. I don’t know if I just think he went running, searching for potholes. It was like, see Emily, I just need that thing. I almost want to asking, like, it was the easiest piece of equipment to get approved for by her, that of anything I’ve ever purchased. So she was like, yeah, I’ll use that.
And I was like, All right. We won’t talk about cost. Just you want to treadmill to great treadmill. Oh my gosh. All right. So that is it. That’s my story. I’ve been keeping it so hard under wraps here. Cause I wanted [00:18:00] to surprise you guys on the podcast today. The first time we get to try it out, I mean, I’ve tried it out.
No, I’m actually going to no. So today is a five mile run and I want to do my five mile run outside because there’s about 300 feet of elevation change between in my five mile run. So I want like direct comparisons, but I’ll probably do to be honest, most of my interval running on it. just because yeah, I can, so here we go.
You might find that. I don’t know if you said you tried it out, but for the one that’s in the gym on base for the boys, like I found that like I have to. Step differently. Like I have to really think about my pose, right? Like actually hitting on the balls of my feet and because if not, like I go too far on my toes because of the curve I think.
And so like, my calves will get super tight because I’m like almost tow running, you know, you’re kind of pulling down with the, I don’t know anyways. Alright. Ours is an assault runner. I think it’s [00:19:00] not a true form though. So I’ve never run on an actual true form. Yeah. I mean, I ran, I’ve been using it for warmup ups and ran at least a mile on it because you can calibrate your garment to your treadmill.
So I did, you have to run at least a mile. So I did that. It seems fine. I mean, I’m pretty much a forefoot runner and have practiced that for a long time. And didn’t notice when I first got on it, the funniest thing about it was I, I felt like I had to continually go faster. And so just, I was like, I’m like sprinting and I’m like, is it a story?
Is there like, how do I slow down on this thing? And eventually I figured it out, but yeah, it felt ridiculous the first time I stepped on it. But, I think I got to figure it out after a mile. So it’s more updates on that. More updates to come for sure. All right. Study time. So the study reviewed was effect of augmented feedback on velocity performance, during strength oriented and power oriented resistant resistance training sessions. [00:20:00]
so there were 17 male collegiate sports science students with an average training experience of 1.5 plus or minus 0.9 years participated. And, the study examined if receiving verbal velocity feedback, following every rep during four by five, at 75% of the one rep max on the squat and bench press and four by five at 30% of one or a max on the jump, squat and bench press throws, enhance velocity.
So in the actual study, they called it. K R which is knowledge of results. So you people who, got that, that verbal feedback during, and those who didn’t essentially was the velocity better. And we’ve talked about velocity at least twice on the podcast already. I think episode 30, we covered very similar, study to this one, but we’ve also just talked about velocity and dynamic effort in general and how that builds power, which builds more strength.
So anyway, that’s what they were looking at. I already mentioned the 17 people, how they did it. It was a crossover design. [00:21:00] So they have five sessions to complete the study week one, the first session tested one rep max week two, they performed two sessions, 40 hours part. and then they under one condition.
And then, then they did the opposite condition and week three. That’s what crossover typically means they do both. and that’s it, but without getting into the, I mean, the results kind of. It w verbal cues help. Like, that’s, that’s essentially what it is, but I’ll get into more of that. What do you, what do you guys have on the study?
So I liked, I mean, it’s, yeah, it’s very simple, very acute, acute solving. It reminded me of back when I was doing a strength conditioning program at my old gym back, you know, back when we were living in Arlington, There was a coach there that whenever he would watch us, he would, like, they say yelled at us while we were doing things that really just helped keep your mind off stuff, especially like back squats.
A lot of times when you do back squats, especially higher rep or higher weight, you’re just thinking, Holy crap, this sucks. This is [00:22:00] heavy. I’m out of breath. And I don’t know how long it’s gonna take me to get back up about it. But if somebody actually like, Oh no, go faster. Oh no, squeeze those glutes do this.
He was like, okay. Okay. Dang it. You off my back. And then you just, and then that’s all you’re thinking about. You’re not thinking of how much it sucks. So mentally dialing in is a big, big takeaway from this. If you’re actually like thinking about it versus, I mean, if you really need to, you can just record to have somebody to record yourself saying, go faster and then just play that over and over like a metronome.
But that would just be a weird do what you gotta do. I think you described the wasps theory. Covered in earlier podcasts, murder. Hornets. Yeah. Oh yeah. And the, the ants, the ants on the hands. Yeah. Feedback from a training partner. Yeah. Yeah. You know, take your pick, whatever it is. they, one thing about the study, they had a bench press throw, which I thought was really weird, but I think they were doing it on a Smith machine.
They were, yeah. All that made me. [00:23:00] Yeah. All it made me think about was the ball throws that we do. Cause I’m like I mentioned, so I was like, Oh, maybe that’s what they did. And then I was like, what? Oh baby. That’s what they should’ve done. Yeah. so this also made me think of the form fail that, Marco is kind of doing right now.
It’s aware when you’re squatting. And or doing whatever and right when your form breaks down is when you, when you should stop. Well, it’s kind of at the same time, if your form is that that’s when you know your forms break down, that’s also probably when your velocity is breaking down too. So if, if you can’t actually record yourself or have a.
Velocity or whatever the heck they’re using to see if your velocity slows a form. Fail. Q is also similar because you can have, you can tell when your form is breaking down, but if, if you’re lifting too lastly, once your velocity breaks down, it’s kind of a cool, cool way to, to, to work in that capacity.
Yeah. That’s how I, like when I do athlete briefs on dynamic efforts. That’s how I coach it. A lot of times, like in conditioning, talking about being sustainable and repeatable, [00:24:00] and I have no better way to explain it in dynamic efforts other than when you lose your speed. And so it’s when you are no longer moving and, you know, you know, you’re like, that’s, I’m just kind of doing it.
It’s not, not fast anymore. You know, that’s, it’s typically a good, good point to start to stop. It’s not really necessarily, you’re not getting as much a benefit from anymore. Yep. Clearly feedback works. That’s the main, what we. All agree on, on this. and then I second with Joe said like, one rep max, like for me, I was slowing it down.
When I first started weightlifting. I don’t know why I just made like, my one rep max might heavy back squat, like almost tempo. I would just go down super slow and then it would take me a while to get up. I would get up, but it was more of a struggle. And so I would have a coach behind me. You need to be.
Basically more explosive, you need to come down faster and come up and whatnot. So it doesn’t surprise me that the strength increased because I mean, it just makes [00:25:00] sense. Right. so for our athletes, I think what. Something that they could do is kind of, yeah. We talked about like, just maybe video in yourself and kind of see like, okay, where do I break down?
Like where, where do I slow down? in order to work that, you know, whether it be for like what they were doing, like 75% or, you know, heavier stuff, just to see like how. Fast that just where they can improve, I guess, is what I would say is maybe video yourself and take a look. And then, you know, if you need to, you can always just post it in the group too.
And people can, can chime in. And there are plenty of apps. I don’t recall any of them. I think we looked him up last time. We had a velocity one. I don’t ever use them. That’s why I don’t have like, recommendation, but. You can like set them off to the side of your lift and it’ll track the middle of the bar bell.
And I’m sure it’s fairly accurate, you know, if it’s not a hundred percent accurate, it’s at least probably the same amount wrong every time. So you can track your, the velocity, [00:26:00] your actual, you know, bar path and bar speed. So that’s something, if you want to really check it out, that that’s an easy way to do it.
Yeah. The app you’re talking about is called coach’s eyes for those that want to go search that later. but yeah. Yeah, coaches I’ll do that for you. You can put it down, but I didn’t know that they do that. That’s good. You put it down on the end of the bar bill and it’ll track it and show you the path.
Nice. Yeah. When you say use it when I did a more Olympic lifting, I don’t really do a lot of that now, so I don’t use it, but anyway, So filming yourself, everyone kind of suggested that’s a good way to do it. I can also have someone else film you. A wife loved one, whatever. you see the light during the week, we’re all filming ourselves.
And then not so much the rest of the time. Like some people will still post stuff, but every once in a while you see one of those form checked, go ahead and put that stuff out there for each other and help each other out. if you think someone’s moving slower, they could go faster. Like put that stuff out there.
Maybe that’s the coaching that they’re looking [00:27:00] for. So. Help each other. recently I had a question from an athlete and we’ll call him Krampus, but he love it. He put it out there and say, Hey, what do you think about this forum? How can I improve or whatever? And that’s something that we talked about being a faster.
And then also the movement pattern was a little bit off too. So I gave him those cues and Krampus sent back a new video saying, Hey, how does this one look. And all of those improvements were immediate. And obviously we were doing this in the middle of when he was squatting, but, yeah, cramp has improved.
So maybe you can too. I think if you say Krampus three times, that monster is actually going to show up. That was the, so that was my three times hidden, but you just called it out. So he definitely will be here now. Dang, 60 days, baby. No, I would say filming yourself in general. It’s just a good idea. Like I’m filming a good amount of my.
Not every single squat session, but some of my squat sessions, partly because we’re going to be putting some of my training from BCT on YouTube. So you guys can check that out on YouTube. The next one [00:28:00] should release this month sometime, but I’ve also noticed if I’m going to be filming myself my forms to be perfect.
The, or I’m going to try to at least, not only be, I’m really emphasizing my form in the training because I want to get to five minute mile, 500 pound back squat. I don’t want to get to a 500 pound back squat. That’s debatable. You know, w where someone’s like, eh, I don’t know, on the depth or whatever, I want it to be very clear.
And so I’m trying to make sure I hit depth every single rep. And so if I’m, I feel that I am, that I almost have filming that I am, and it really helps check my form. I’m also looking for any breakdown. No that could possibly occur. But I, I say other than filming yourself like this, I think this is a good case for having the occasional training partner.
If not, you know, I know it’s not like I don’t have a training partner in 99% of the time. Most of us don’t and it’s kind of hard as a groggy mathlete, VD mentioned a loved one, whoever you could get in there, like during fit week. but however you can. [00:29:00] Get that feedback or someone to make you move weight faster.
I mean, I’ve had my entire family in the garage before when doing squats or whatever, and obviously gonna try a little bit harder, you know, I think Greg Glassman even had, you know, a statement once that even if your dog was in there watching you row, you would row faster. If, if you had another life form watching you as opposed to just doing it by yourself.
So it’s good to have another person, if you can, if you can’t. Post to post videos, watch yourself, try and get that feedback. However you can. But the bigger takeaway too, beyond this is that, one velocity is very important. I’ve always called it the missing element in strength programs, because most people are not training it.
Right. But to, this was in the review, but there are five studies basically saying that this is effective. ver verbal cues to increase your velocity. And so it’s coming, like we’re not doing the systematic review, but you almost could, like, [00:30:00] it’s just proven at this point, there are so many different studies, how to verbal cues, help athletes become stronger and faster.
And it’s just proven this isn’t one study. This is the fifth that I know of that says these verbal cues are going to help you out. So if you can fit those training, somehow I highly recommend it for all the garage gym athletes. That’d be my main takeaway.
Cool. It’s tough. What’s next next we have improperly named, people were confused at first, but I bought a muscle contracts practice practice, but that was, that’s not right. So I’m just going to say how you warm up certain muscles for what you’re about to do and not, they’re not specifically warmup.
This is actually more of a. I guess very hyper-focused specific. Talk about warmups and to kind of paint a picture. I’ll I’ll go first. What w when we think maybe you think of it and that’s. I’m thinking of lats and mid back for me personally, of how and what I do do. And anytime I do anything like [00:31:00] pressing overhead or pull ups or anything like that, it’s not just just enough to get the blood pumping, to do some more upsets.
But what I have to basically do is warm up my mid and upper back. And that is because. My one of my shoulders and actually both my shoulders, even good. A lot of people, they have internally rotating of their shoulders or like hunching, or like your shoulders just roll forward because of sitting, because of looking down at your phone or anything like that.
So a cue and something that I’ve started to do anytime I do upper body and anything overhead is warming up the, my mid and upper back, because that will pull your shoulder blades back that will externally rotate your shoulders so that you can go overhead properly, free up a lot of space and then just.
It would just be a lot easier to move and things that I do for this. So, is like banded pull parts. So if you take like a, you’re gonna need a light band, hand straight out in front, both palms down and then literally just pull your hands, the band, stretch the band, pull it apart, parallel to the [00:32:00] ground all the way out.
And then pause and then do that and then go back. And any, you do banded stuff. God, we’re gonna want to go slower. So I do them both palms down and palms up. And then some, when I had my, went to the, what are those called? You? It’s been so long crossover symmetry. When I had those, I would do all kinds of, flies or like, like shoulder flies, pulling out, A high to low, any, any kind of things to warm up the mid and upper back, because I noticed a huge difference.
If I do a couple of presses that were were pull-ups and then I go do my warm stuff. It just feels so much more free and it’s just really activating getting, getting the back all involved. And it also helps to trigger the lats as well. For me. Yes, let’s call it muscle activation. Like, I guess like, how are we, how are utilizing that?
in our warmup strategies, I think is a, is a good overall topic. Ashley, what do you do? so like [00:33:00] today we did a barbell bicep curls, and we did some. Like bench dips. And so a lot of arm stuff I would say, and then Ringrose okay. It was a brush less. I love those things. so for that, like I’m in a different boat of.
I think Joe, out of all of us, you probably warm up the most. I could be wrong in saying that, but, I, I like to get the blood flowing. So I do the Mark, the Michael Phelps. This is what I call it. So if I’m doing anything with arms or benching or anything like that, I it’s where you just like swing your arms back and forth across your chest.
And kind of like I have. Yeah, we had sweet. I call it the Michael helps. I also do above. and then I’ll do some pastors. I don’t have of a PVC pipe, even though it’s super easy to go get. So either go get a PVC pipe or I’ll take bands and do pass throughs as well, kind of warm up. And then I will do. A couple of reps of [00:34:00] what we’re about to do.
So for example, today, with just some light plates, I did some curls. I did a couple of days chips and then I, I did a couple of ring rows at it and do a couple of Superman’s cause I just was anyways. so I do that and awesome. So like if I’m running or doing deadlifts or whatnot, I like to do for my hamstrings.
That they’re their speed toe touches. Does anyone else do those? It also gets my heart elevated as well, heart rate. And, so I don’t ever do anything like, holding for long periods of time when I warm up. So I’ll do those or do, Oh, what are they called? Where you just kind of like kick your feet to the tops of your hands?
Yeah, Frankenstein’s, I’ll do those as well, to warm up, but. Yeah, I, I am a huge advocate for warming up and, I just know for me, like, I, I would get pretty warm pretty fast, so I’m able to, do things fairly quickly and efficiently. And then go ahead and knock out my, my workout. It [00:35:00] sounds like you target the joints a bit more and do go about, they’ve been more dynamic, which actually I noticed Liz does that as well.
So I don’t, because I have some. Mobility issues and things are just sticky. So I hyper-focused certain areas, but I noticed with Liz, when she warms up, she’s much more dynamic. She’s doing lunges and then coming back and doing, inch worms and then some other things like that, in, in a much more quicker pace than, than me.
Yeah. Yeah. I’ll typically do a combination of what both of you guys are saying. So for me today was. dead lifts, pressing and a few Amwraps. but for me to get ready for the deadlift, I’m doing single leg stuff. So that way I can get a ladder imbalances, greys and getting both sides work in the same.
So I, I typically do that single leg or single arm, depending on. The workout. And then, I do some kind of range of motion movements. So actually you were talking about the meathead swing. I’ll do a Cuban press, which is more kind of like a, a high pool with a [00:36:00] dumbbell and then a rotation into the vertical position and then pressing overhead.
So I’ll do that with a couple of dumbbells and I’ll do them as a pair. And that kind of gets me that full range of motion ready for pressing. And then I’ll typically do something that’s more, despite my heart rate. So for today example I did burpees and so burpees, helped me. Grease that hinge pattern that I’m going to need for the deadlift.
I get the push up in the bottom, so that kind of hits the anterior shoulder a little bit. And then I get the jump. So I’m getting the blood flowing in and I’ll follow that up with a row specifically a row, because again, I’m getting the push with the legs, the pull with the arms. So I’m greasing that back, getting it ready for the pressing part of the movement.
and then typically I’ll do a throwaway set or what I call a throwaway set. So, before my first set of deadlift, I’ll go. About 50% of what I plan on using, do a few reps with that don’t really log it or anything, then load up the weight that I’m about to use and go to work.
[00:37:00] Nice. So my muscle activation strategy, I kind of look at it like investing, like if you were just going to get started in investing. It’s probably better to start with like $5 just in case you lose it, as opposed to like, you know what never done this before life savings. Let’s go. And so that’s how I look at muscle activation is like, let’s try under some lighter loads and do some smaller things that way.
If anything’s feeling off, we’re doing it in a more controlled environment instead of. You know, 400 pounds on the bar or whatever. so I’m going to hit kind of three different areas. the first is strict press. I almost can’t strict press without doing some sort of muscle activation. I mean, I can get it overhead, but at my, deltoids feel super tight, I’ve just had shoulder issues over the years.
So Joe mentioned crossover symmetry. I mean, like that’s like their thing is a pre workout. you know, muscle activation. That’s like what it does. So I still use crossover symmetry. One of my crossover symmetry bands broke in the move. Anyway, I don’t know the, one of the important ones. I don’t [00:38:00] remember the color, but one of the heavier ones that I needed.
and so that one, I need to get that fixed or whatever. but then I normally do a lacrosse ball, but. more of like pushing, pulling things like VD is saying, I do a lot of that stuff to get ready for, strict press, just my shoulders need to be super loose to avoid injury or them feeling sticky is the best word I could use to describe it now back squat.
Cause I’m back squatting three times a week. most of you, you know, don’t have a reverse hyper because that’s not something most people want to invest in, but. A road just came out with the, whatever it is, the scout hyper. So now the reverse hyper is within reach it’s 350 bucks, for a scout hyper. I highly recommend people look at that on rogue.
again, not a sponsor, but, I just think it’s phenomenal piece of equipment that they brought to more affordable route. When I got to reverse hyper, there was only really one super large and expensive option, and I wouldn’t get it [00:39:00] today. I wouldn’t buy it again today with all these other options and a big reason I bought that was my.
I wanted one of my dad broke his back. I knew he wouldn’t buy one for himself. And so I was like forcing him to use it, to try and help him rehab. So anyway, but the reverse hyper is like my go to, for getting warmed up for the squat. I do single leg reverse hyper on both sides that, that lowers that really gets my little we’re back going, but independently on each side, then I do normal reverse, hyper more lower back.
And then I do it sideways to open up the hips and. I pretty much don’t need any further warmup for the squat. I could jump right in at that point because my hips and back are so loose at that point. But it’s something, you know, if you could do Superman’s or something similar and making sure you, you could do, caustic, squats, things like that, to make sure your hips are open and that each leg is working.
You know, don’t do everything. Try to do some more unilateral stuff, I guess, is what I’m saying. Like individually leg, as opposed to just doing a couple of air squats and then then getting under the bar. But these days I’m [00:40:00] also really warming up my upper back a lot before back squat, because heavyweight on your back upper back takes its toll, especially three times per week right now.
And so pull ups and a cat about chainsaw Rose, just trying to get the upper back warm too and ready for. Some squats. Now, the last thing, VD mentioned it before, because, running, you know, is there anything like a lot of times it is, let’s just crack her knuckles and start the run, but there are some ways that you can warm up.
And the main way I warm up before I run is jump rope. So I do a lot of singles, switching legs, again, going back to that unilateral, cause that’s exactly how running works. You’re going one, one leg at a time. And so really important, to. Do some jump rope and then I’ll do some double unders as well.
So jump rope is a great way to warm up for running. It goes back to that investing idea. Like let’s start with something small, make sure my knee’s not feeling like crap. Every time I do a, [00:41:00] you know, single skipping, or my hips, aren’t feeling jacked up. And then if there something is feeling weird, I can then work on it for another five, five or so minutes before I start the run.
If I need to, if not, if I feel good after, you know, a couple minutes of jump rope and then I’ll just get to the run, but, You can warm up for running. Most people don’t end it, but I really highly recommend that most people do. Yeah. I almost went there, but I almost felt like mine was a niche case because I have tendonitis in my Achilles.
So if I want to run it all, like decently, I have to smash my Achilles. I have to do some sort of ankle rotations, do the jump rope and then smash it on. Like, I’ll usually put it on top of the kettlebell and do ankle rotations with my Achilles on top of it. And then even rolling the calves on the sides, because you actually brought your calves on the sides.
It can be brutal, but it makes a world of difference when you start running. Yeah. I mean, running is high impact that takes its toll. So it’s people throw it away. Like you don’t need to do much, but throwing in [00:42:00] all of the stuff Joe’s talking about and, What I was just mentioning goes a long way and we’ll keep you running for longer, without injury.
Cause that’s why most people stop running is because it doesn’t take long for someone to get an entry when running, hence, I tried to do running intervals last week, my first week in the program and hurt my lower back. You know, they’re, it’s pretty easy to get injured if you’re not doing things the right way.
Yeah. And one of the last ones I wanted to touch on was the glutes. Like if I do this, when I first squats and dead lift and that’s, cause I noticed, especially when I was going to PT. My glutes weren’t firing properly, which was giving me some pinching in my backends and some issues going on there. So after I do some hip mobility, really making sure the glutes are being turned on.
So hip bridges, and then as you guys were saying, a unilateral work doing single leg, hip bridges before doing those to where you do 10 reps on each side, and really squeeze and pinch at the top and hold for a second. And I noticed a world of difference just incorporating unilateral hip bridges. And, I think there’s some banded exercise that I would do like banded good mornings.
That also have also been really [00:43:00] good. And I just noticed a world of difference with my squats and deadlifts once months, my glutes are really warmed up and firing another way to do that, walking lunges. And that’s why on BCT track. The unfortunate, brave souls are going to see a lot. I was waiting for people to get a little bit more like worked into the program, but there’ll be a lot of walking lunges in everyone’s future.
So, but it’s a good way to get it. That’s going to have glue to steal. Yeah. Alright. Workout. I I’ll take this one because this is actually my baby. It is yours. Yes, I made this one because one day I, I got some new slam balls and I was like, well, I need to, I need to play with these things. And I was just doing a whole bunch of ground of shoulders.
And I was like, well, I need to get my heart rate up more too. So I’m gonna start running. And funny enough, when I went to pull this up, if you Google and the three fitness river heist, right under free river school. We aren’t the first one that pops up. It’s this website called Wardwell. That, that [00:44:00] took our workout, even though they gave us credit and everything.
but when they write up the workout, they wrote it up wrong. So it is not what they have. They took, I think. Yeah, I think they wanted more of a CrossFit approach. They did the thousand meter row, but they did a thousand pound, a thousand pound total cleans. But if you’re doing cleans, that’s going to be, make this work out way easier.
That’s kind of missed the point of it. So. First I’ll say the workout. So the workout is five rounds for time with a third 33 minute time cap, you’ll do a thousand meter row or run, and then you’ll do thousand pounds ground to shoulder. So pick a weight of ground to shoulder and whatever you’re gonna do, add the divide with that weight.
And that’s how many reps you do. So, I, I started this with a slam ball and can use a sandbag. you can cut. He’s a kettlebell, but you’ve got to set it down with those other ones. You can kind of just drop it. And so back to what they did with the cleans, I would honestly say it would take me twice as fast with the clean.
So this didn’t come up before with river [00:45:00] Heights and this is a, barring approval, on, or an unofficial is scale would be, if you have to do cleans, then you double the pounds. Hmm. I’m always making things harder. Yeah. What do you think cleans are easier because they just go so much faster and think of weight-wise low.
So like if you have a 90 pound or a hundred pounds, sandbag, I think from thinking of a a hundred pound saying, but I could do two cleans at, you know, 175 pounds or so before they have the same bag ones, truth. Okay. We can make it a, put the barbell down each rep like you have to reset. Or how about burpee over bar bell, if you want to use the bar bell.
So if you want to use that barbell, keep it at a thousand pounds, but you have to do burpee over barbell. Every rep. Okay, well, see, this is the process. This is a peek into the there’s something. And then I kinda, I mean, I made that a little harder when they’re just like, [00:46:00] no, no, we’re going to do this. We’re going to throw it this messing around.
Yeah. I think there’s no real reason you can’t do something ground to shoulder. I think just don’t do cleans, fill a backpack with a, something. yeah, I’m not going to say something, go buy a bag of sand from home Depot. It’s $5. You put it in your backpack. You don’t even have to take it out of its container, or you can put it in trash bags and duct tape, the, the trash bags, clothes.
They have to be like the contractor ones. And now you have a sandbag. So it’s, it’s fairly simple to, to make these things. Yeah. So this. Won’t be the most grueling, but I think it’s kind of fun just cause it changes things up a little bit, going from rolling to crown, a shoulder, you can play with your sandbag or slam balls or whatever you guys might have.
I would say for the thousand meter row, try and keep at your 2000 meter row pace, if not a little bit faster to make it awesome. So just cut your 2000. Well, I mean, if you think about it, It’s [00:47:00] just like that we went from mile and a half run to mile, so it’s easier, but it’s the same pace. Right. But, it’s the same way with a thousand meter row.
Keep your 2000 meter pace. And I think that will keep you at a good pace to finish the workout under the time cap for most. Yeah, I think overall just. He did at 85% for those first four rounds. And then on your fifth round, you got nothing left. So just put it all out there and kill it.
My only thing was pick a heavier ball, so that way you can do less reps. So I’ll do like a 20 pound ball and it’s still 10 reps each round. Cause it’s 50 total reps. If you do the math, Which is why it’s funny for cleans, because like I normally clean, if I’m going to do something quickly, it’s 95 pounds.
Right. So if I did that 95 that’s 10 total. Yeah, exactly. Two reps each round, you know? So even with the burpee, I still think that doesn’t make it hard [00:48:00] enough in my mind. Oh. So actually I think you it’s the thousand pounds each round. Oh, just kidding. So I have to do 50 reps, I thought, is that right? No, you can do a thousand and then you do a thousand pounds is a thousand meters.
Then you total a thousand pounds and then you repeat that. So it’s 5,000 meters in 5,000 pounds. Look at you. Okay. Well then I have to do 50 pounds with that ball. Yeah. I wonder why I finished that workout in seven minutes. The first time I’m super fit.
Yeah, just, you have to move fast, especially with the ball. and then I agree with Jared. I’m trying to think of like my thousand meter time. So I don’t, it’s been a while since I’ve done that, but, if I’m keeping like a consistent pace, I guess I can do it at around like a little bit over four minutes.
So then I’ll just round it up to five to be like, okay, five times five is 25. And then I only have however many minutes left till 33. So you got to move quickly [00:49:00] on both the row, but also, I mean, very efficiently with those ground to shoulders. Yeah. So think about that because typically for ground to shoulder, for me, I pick the ball up, pick it over, turn around and pick it back up.
But if it rolls, you know what I mean? So you kind of have to like figure that out and it’s more functional. Just going back to why not cleans? I don’t have a hatred for cleans, but they’re just. You know, it’s more functioning to pick up a sandbag or a ball. That’s more like real life and object. Yeah. Yeah.
Yeah. Alright. That’s it. Anybody have anything else? Parting shots, words of wisdom, life advice. Life advice. Join garage, gym athlete. There you go. Don’t suck. Try harder. And a check out garage, gym athlete at a garage gym athlete, Instagram for the link for the mental toughness thing going on and leading up to the coaching course.
Yup. [00:50:00] And Joe’s in charge of the Instagram and his DMS are open now. Sure. We’re at the end of the we’re at the end of the podcast. So don’t worry. It’s just see what happens. How open does this? It’s like sending me an email. It’s 50, 50 shot. Hey, we get an email from you back. It’s great. It’s immediate. Yeah.
I actually changed that recently because it used to say, Hey, I’ll get back to your email, like within one to two days. And then I was getting response emails two days later with people angry that my auto reply was wrong. And so I just changed it to, if you email me, you’ll get a response eventually. Like, I don’t know when that will be, but you will get a response, but.
I just, it might take some time. I’ll apply that to my voicemail. Gosh, pay to all the athletes out there. It’s nothing personal. The joke is we’re dying. Don’t text Jared, because Jared won’t see it for another week. So we’d [00:51:00] be dead for a week before. Yeah. I’m bad at text message. I’m bad at email. but. Hey, whatever it doesn’t matter.
What matters is our last cohort for sure. Coaching course, you can go to into three fitness.com. If you’re interested in doing that again, sign up. We also have a webinar you can watch on that page. If you just kinda want to learn more about our methodology, the idea is behind some of it, scroll about halfway down the coach certification page, and there’s a place to sign up for the webinar.
not just do the survey. and that’s it. If you want to join garage, gym athlete, always a good time. Just go to garage, athlete.com and start a 14 day free trial. We have a little quiz you can take there too, if you’re undecided, which track that you should be on. but it’s a, it’s a great place to be where we are really putting everything we have into the programming and community.
So community is my favorite part. Programming. Second, do you guys wanna experience it? Go toÂ dot com and get started. Peace. Thanks for listening to the garage gym athlete podcast. Do you want to learn more? Go to garage, gym [00:52:00] athlete.com. You can learn about our training. Let us send you a copy of our book, the garage you mathlete, or you can even get featured on the garage gym athlete podcast.
Thanks for listening.