Hey, Athletes! High Intensity is a big topic we’ve covered around here multiple times. This week’s episode is all about where high-intensity fits in your training!
Episode 32 of The Garage Gym Athlete Podcast is up!
This week we have Jerred, Joe, Kyle, and Ashley on the podcast. The four give the listeners some updates on life and training! The study for this week explores how high intensity training can affect strength…or does it? They go over when it can fit into your training and how to best go about programing intensity. The coaches also talk about best practices for warm-ups and on “block zero” for Garage Gym Athletes. Lastly they go over this week’s Meet Yourself Saturday Workout, “Stairway to Heaven”.
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:
- Stairway to Heaven
- Hannah crushed a MYS workout!!
- High Intensity Training
- Concurrent Training-stronger, fitter, faster
- Block Zero
- Updates and Announcements
- And A LOT MORE!!
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
- The compatibility of concurrent high intensity interval training and resistance training for muscular strength and hypertrophy: a systematic review and meta-analysis.
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
- Ever Struggle with Motivation? The Mental Toughness Militia is here.
- Is Low-Intensity Training the Next Big Thing?
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Where does High-Intensity Fit in Training
[00:00:00] Jerred Moon: Ladies and gentlemen, welcome to the garage gym athlete podcast. I’m your host Jerred Moon. The garage team athlete podcast is a result of my desire to do better humans, unequivocal coaches, and autonomous athletes. I’ve spent the last several years obsessing over program design, nutrition in every other way you can optimize human performance.
This podcast is stills the latest scientific research with what I’ve learned and blends it with the not-so scientific field of mental toughness. We are here to build you into a dangerously effective athlete. If you enjoy this podcast, you can find out more about our training at garage gym, athlete.com and if you want to pursue more into the field of coaching and programming, head to firstname.lastname@example.org.
All [00:01:00] right, ladies and gentleman, welcome to the garage gym athlete podcast. Jerred Moon here, and we have Kyle Schrum. What’s up Kyle? What’s up Ashley Hicks? How are you doing? Good. And Joe? Courtney.
Joe Courtney: Hi,
Jerred Moon: how about them chiefs? Woo. What’s everybody go for? The chiefs here? That’s, that’s good. Absolutely. Yeah.
Ashley Hicks: Trick my home’s
Jerred Moon: recomm tech. Yeah. I mean, Ashley and I have an actual reason. I don’t know why you guys are going for the chiefs, but I dunno, I just SRO, we both went to Texas tech university and that’s where he was the quarterback. So anyway,
Kyle Shrum: I’m just happy that a team that I pulled for actually won something significant.
Jerred Moon: that’s pretty, I
Kyle Shrum: thought, I thought that my balls fan curse was gonna was going to do him in there for a minute. Well, they came back and pulled it out.
Joe Courtney: So being from Tennessee, the Titans really helped out the entire AFC. Just saying
Jerred Moon: that’s true
Joe Courtney: to them. That’s all I care about.
Jerred Moon: That’s
Kyle Shrum: probably part of why.
is that [00:02:00] way the team that I usually pull for lost to the super bowl champs, that’s probably part of why, I don’t know. I just wanted to say that she just won it. I just picked the chiefs. That’s just what I went with.
Jerred Moon: There you go. All right, Joe updates, man. What? You got
Joe Courtney: unbroken again? What
Jerred Moon: are you doing?
Joe Courtney: No, I’m just kidding. I’m
Jerred Moon: just kidding. You’re broken somewhere,
Joe Courtney: right? I’m only half. Yeah, I’m broken somewhere. It just seems like my left side is this not good. It’s the same side that I partially tore my hamstring at the same side that I’m getting some shoulder. You know, a little bit of shoulder work done.
And then after my lacrosse game and the morning, next morning I went to bend over and like my left side of my lower back is just super tight.
Jerred Moon: have you ever thought about giving up the cross.
Joe Courtney: Well, I told, I told Liz this like right before my games, like, you know this, this might be my last cross game ever because you know, we’re going to be gone for two years and I’m getting kind of old.
And she’s like, no, we’re not all, you can still play after her. And then I hurt my back. So I mean,
Jerred Moon: just out of the Fort, [00:03:00] this is like a real small sample size, but of the four sitting here who followed garage mathlete programming, 75% of us not injured. Just saying it’s
Kyle Shrum: true.
Jerred Moon: That’s true. Wow. None of us play lacrosse.
Yeah. If so fast. So,
Joe Courtney: yeah, exactly.
Kyle Shrum: And this was just straight math.
Joe Courtney: Yeah, exactly. It was why I’m going to say that. I think it’s linked back to the Spartan race. It’s a facto, it’s tramp. It’s his fault. There we go. My lower back connects to the hamstring and the hamstrings still kind of recovering so
Jerred Moon: well.
Here’s an honest question. Do you squat on a incline? Like I know a lot of garages do. I don’t know if your backyard does. Do you have a, so
Joe Courtney: there’s a teeny, teeny tiny declined to my, like I faced the, the incline, but I wear my lifters, so it kind of makes it even,
Jerred Moon: okay. You’re probably fine. I just, I like, I like to ask that question because some people, if you’ve been squatting in a garage for a years and a, say you’re squatting.
No, you’re like on the incline, but if it, your left [00:04:00] foot slightly lower than your right. Yeah, that’s a no go. That’s something that you really need to take into account over time. Even if it’s just every other week, you, you change which side that you’re, you’re approaching the barbell, you know, or going through the trouble of actually leveling that space.
and that’s just a little tip pro tip for all the garage and the athletes out there. Pay attention to the, incline in your garage, cause they’re all there cause you don’t want the house to get flooded. Okay. Your broken Ashley update from you.
Ashley Hicks: Nothing crazy new going on. my little one is going to go to preschool, hopefully in the fall and just had a little bit of a mix up.
So my, my update is y’all be nice to people cause you never know what you might do that could hurt someone. So that’s my update,
Jerred Moon: you know, that’s, I used to have a really bad temper. When I was growing up. So I mean kind of fizzled out. Maybe around middle school, I just didn’t have the size to back up a temper, [00:05:00] especially back then.
So was really just my brother’s like, you probably shouldn’t do that, cause he had to bail me out of one too many situations anyway. Got through the temper. the only thing that can still get my temper like flared up to this day is if I see someone treating someone else poorly, like in public. Like, let’s say you’re at Starbucks and you’re having a bad day and you decide to crap on the, the person taking your order cause they messed it up, you get real mad at them.
I get like rage level math and want to correct your behavior and, and we’ll, you know, to some degree, like I’ll at least say something and I’m like, okay, this is probably going to get you killed someday. She’s like, ease back, take it back. It’s the only thing when you’re rude to other people, I get really mad and I don’t, I need to.
I don’t, I don’t have a right to get mad. It just happens. So I agree with you. Be nice to other people.
Kyle Shrum: I think there should be a little bit of that. I mean, don’t go around this, you [00:06:00] know, being like going off on everybody for every little thing.
Jerred Moon: But yeah, because the residential,
Kyle Shrum: I think a good society has something like that and you know, there needs to be some kind of shared responsibility for that.
Jerred Moon: Yeah. Cause the real situation is not going to be Ashley getting mad at the dude taking. her order at Starbucks, it’s going to be some dude who’s a jerk getting mad at some like 18 year old, small female. That’s, those are the ones that really trigger me. anyway, that, that was a tangent. Kyle. How are, how’s life man updates from you?
Kyle Shrum: things are going well. Hannah actually did her first meet yourself Saturday,
Jerred Moon: and that’s awesome.
Kyle Shrum: We did it together,
Jerred Moon: after we put the kids to sleep.
Kyle Shrum: And I have to say quarter mile for humanity was maybe not the right choice.
Jerred Moon: You gotta look, you gotta survey the land before you enter the meet yourself Saturday world.
Kyle Shrum: But you know what? We did it, and you talk about incline, like are we live at the top of the [00:07:00] Hill? And so our. Our yard actually slopes down
Jerred Moon: towards
Kyle Shrum: our house from the road that our house is on. And so we were on like going, going down this way. We didn’t have a court, we had to do the 60 rounds. So going this way, we were laying in one direction and go on the other way.
We were laying in another direction and. I’m a terrible husband and haven’t raked the leaves out of her yard. So we were slipping and sliding, and anyway, it was fun, but it was miserable. And both of those are still very short today, but she enjoyed it and she was glad that she did it. And so. That was fine.
Ashley Hicks: some new gear too.
Kyle Shrum: She did rep some new gear I used my finally used my coaching privileges to make some custom stuff
Joe Courtney: I would only partially disagree with. That’s a bad one to start with. Just because at least it’s one that you can pace out yourself, the ones that the pacing is for you, like backbone or something like that.
They’re not too bad cause it’s like, okay, I have to do this in a certain time, [00:08:00] but then I also can only rest this much or I still have to do this. You know, that kind of thing are the really, really bad ones.
Kyle Shrum: Yeah. Well, you know, the previous one was Sally’s revenge and I did that one by myself, but she asked me, you know, how does this one compare.
To Sally’s revenge and Sally’s ranch specifically, I don’t think is near as bad as quarter-mile for humanity. But I see what you’re saying, where you know the pacing, when it’s done for you, you know. it can be, can be tougher to push through it, but yeah,
Jerred Moon: if there’s a way to know this one is, this one is
Kyle Shrum: worse.
If this one is definitely worse than Sally’s revenge, I would do that all day before. Didn’t quarter mile again.
Jerred Moon: Yeah, that’s a tough one. All right. I guess my updates, I don’t have a ton. I’m going to update on Murph. So I went on a surprise trip this weekend. Emily just was like, Hey, we’re going somewhere.
I didn’t know where. so we went to go see some friends. This is kind of for my birthday. [00:09:00] yeah. I’m going to go see some friends in Atlanta. So I was at a hotel Saturday for Murph and went down to the, the gym, and it just wasn’t a phenomenal setup. They had like Peloton bikes and. You know, a bunch of dumbbells and stuff, but no bullet bar.
I think it was the first time I’ve ever seen a hotel hotel gym, without a pull up bar. I have seen hotels without a gym, and I’ve also seen them would pull up bars anyway, so I had to do in the gym was in the basement, so I had to do a mile on a treadmill down in the basement, up to the rooftop via the stairs, and then.
Pull ups, push ups and squats on a pipe. It was just like a big giant pipe I found on the rooftop hidden away and then back down the stairs to treadmill. So a little bit longer than normal, but,
it was good. It’s fun. That, and that was number 51 and there’s only one left and I’m so excited for it.
Kyle Shrum: Just throw a party next [00:10:00] week after you’re done with it.
Jerred Moon: Yeah. Let’s see that when this gets published, it will actually be done. So I’m just, I’m staying really hydrated this week and keeping my finger on the Instagram pulse, waiting for VD to post his final time. If he does not break my time, I am absolutely just going to coast on number 52 I have nothing to hide there.
I’m just going to finish it out with a vest on. At a moderately fast pace, but not trying to kill myself, and that’s the plan. So that’s it. That’s all my updates.
Kyle Shrum: I think you should just go faster
Jerred Moon: sort of thing. Well, we’ll see. I always actually, I always make the PR decision when I wake up that morning, I’m like, okay, let’s try it.
Today’s the day. And then sometimes I’m like, yeah, I only have them once. I’ve been able to repeat that. You know, like. Like sign corn performance. Yeah, like science. Science needs to be repeatable. You can’t just do an experiment once and then it’s [00:11:00] like, Oh, that, that’s fact. You’re supposed to be over.
Repeat the results. I’ve tried chicken waffles again. So for anyone who doesn’t know the, the backstory, I, I had a PR performance a long time ago when I had chicken and waffles for breakfast. I’ve tried to repeat that. And I think the opposite has happened, so we know it’s not, not probably the best. All right, let’s get into a, this week we’re actually finally die diving into some concurrent training and I’ve kind of picked the studies out for a longer term because I want to start talking about concurrent training a lot more because that’s what we do here and update.
If you go to concurrent training.com. We are now the proud owners of that domain because that’s how awesome we are and how much we own concurrent training. Anyway, we’re going to be diving into that. I’m working on about, it looks like it’s going to end up being about 6,000 to 10,000 word. It’s not gonna be an article.
It’s more of like a resource on concurrent training. that you guys will [00:12:00] have access to eventually. That’s where concurrent training.com will point to just, letting you all super behind the scenes right now. Anyway, we’ll talk about that. I want to talk a little bit more about high intensity, where that fits and just slowly drip these things out over the next couple of weeks in the podcast because it’s taken me, you know, several, I mean, it took me about a month to like.
Change everybody’s opinions about, high intensity training and, and the possible downside. So now we’ll start talking about, okay, where does high intensity fit in and what is concurrent training? What are our views on? And all this stuff. But again, that’s going to take. Another month or two to go over all of it.
So this is kind of the start of that. This is the study is the compatibility of concurrent high intensity interval training in resistance training for muscular strength and hypertrophy. And this is a systematic review and meta analysis. So they are going to be just going over a bunch of different studies.
it was done in 2018 they were looking to see if, current training has. What they call the interference [00:13:00] effect, which more recently is now being called the concurrent training effect. It actually has its own name. So the interference fact is where if you do a strength conditioning, how much interference will there be with your quote unquote gains?
So if you do conditioning along with the strength training, are you going to build less muscle mass? Are you going to be weaker? so what they are looking to see is, Does concurrent training have a concurrent training effect with hit versus low intensity, and that’s what they are really, looking to, to go over.
And the results. Pretty straight forward. I’ll get straight to that because there’s a lot of other things I want to talk to you talk about. essentially they looked at, let me see, where is it? 14 different studies. Four of those studies were untrained. Four were a collegiate level, or semi-pro and six were just trained or active people, which I think is worth noting for anybody who, you know.
Listening to this, like you [00:14:00] probably don’t fit in the untrained category. You probably don’t fit in the semi-pro. So there’s like some overlap of what information is helpful for you, but they basically found, I’m just gonna read the last line cause I feel like it is perfect. data suggests concurrent high intensity interval training and resistance training does not negatively impact hyper hypertrophy or upbeat upper body strength.
And that any possible. Negative affect on lower body strength may be ameliorated by incorporating running based high intensity interval training and longer intermodal rest periods. So they’re saying, Hey, doing concurrent training’s not going to be that big of a deal if you run and rest longer between intervals.
Anybody disagree with that? Is that kinda what you got out of it? Okay. And, you know, that’s, that’s awesome. The only thing that we have to talk about now are our own takeaways and things that we want to pull out of the study. Because there was, there was a look at 14 different studies. There’s a lot of information we could pull out of this, and I want people to understand [00:15:00] concurrent training as much as possible.
But I want to start by saying, unfortunately, from a research base, I’ve probably read every study on concurrent training that’s been published. And I, I don’t think I’m joking. Like I, I’m pretty sure I’ve read them all unless new ones, you know, come out and. It’s an unfortunately convoluted research space.
I can almost prove to you anything that I want in concurrent training just by cherry picking my data. That’s why I read every single study. Like I could say that a cycling is better than running. I could say running is better than cycling. I could say that there’s no effect on hypertrophy and strength.
I could say that there’s a massive effect, just because there’s so many studies. And so what’s starting to pop out in the concurrent training. Research space. A lot of these types of studies, a met analysis, systematic review, all these other things where we can kind of pool all the studies together and you know, see what the consensus is as opposed to just one study.
So that’s why I want [00:16:00] to write more on concurrent training and pick these things out for people. And that’s why we’re going to go over. The mother of all concurrent training studies at the, end of this month. It’s going to be awesome. we might not even have a topic that week. I don’t know. We might just only talk about concurrent training, but want to give everybody the best possible information they can.
So I’ll start with Kyle. What’s your, what’s your takeaway man from, from reading through the study on all this. Well,
Kyle Shrum: my first takeaway was, it seems that we’ve been on to something with programming the way that we do. I think
Jerred Moon: we
Kyle Shrum: take a lot of flack for it sometimes, but, you know, it’s good to have some science to back it up.
And what I did notice, and if people read this study, you know, they’ll find that with the concurrent training versus just the resistance training that the strength. Gains were not as high with the concurrent training, but that the difference between the two was almost was basically [00:17:00] statistically insignificant.
In other words, the difference between them was not really relative at all. I mean, technically, yes, you could look at it and say. Concurrent training, you will not have as much strength gain. But the very last line of the study of the conclusion, said this, it said also because H I T has been shown to improve VO two max sprint time and maximal aerobic speed.
This slight reduction in lower body strength. Maybe a small price to pay for improvements in other key aspects of sporting performance, particularly under time constraints. And basically what that means is even if you sacrifice, which you still don’t, you still gain strength with concurrent training. But even if you sacrifice a little bit of strength gain versus resistance training, even if you sacrifice just a little bit, you’re making such great gains in other aspects of your fitness.
That it basically wipes it out. And so instead of just getting good, instead of just getting [00:18:00] better in one area, concurrent training gets you better in so many areas at once that it wipes out the advantage of resistance training by itself. And so. That’s exactly what we’re trying to do here is build all around athletes.
Jerred Moon: yeah, and if you pull up some of these individual studies, the difference you’re talking about for, you know, resistance training versus concurrent training, strength differences. In some cases it was like half a percent, 1% 2% difference in strength gains. And so, yeah, you could as. You know, factual statements, they know strength.
You will get stronger doing strength training only. It’s kind of like a duh, you know? It’s like, yeah, of course. But then at the same time, it’s like, but how much? It’s like, Oh, well you’ll, you’ll might only gain, you know, it’s going to be 1% less strength if someone told you that, would you be like, Oh yeah, screw that.
Never going to condition again. You know, that 1% is huge for me. And then people would say that I know. And then what’s the very few? That’s why I, I always, I try not to do it as much cause I may a lot of people mad, but I used to say this a lot was like [00:19:00] if you’re only interested in Olympic weight lifting or power lifting, you’re lazy.
Like you are just lazy. I understand. Cause I love strength training and it’s so much easier than an Airdyne or running or a buy, you know, all those things suck compared to strength training. So I really feel like it’s just a. It’s more comfortable to only do strength training, and then people look for like a study to try to kind of back them up.
But all the gains that you’re talking about, like we already went over several weeks ago, you know, one of the key indicators for living a long time is your VO two max, right? Like, and if you have crappy VO, two max, but a big squat. Congratulations. Like, I don’t know what to say. Anyway, actually, what were some of your takeaways?
Ashley Hicks: So, Kyle, you know, kind of stole mine. I agree exactly with what he said. You got to go first this week, so
Jerred Moon: he
Ashley Hicks: did. I guess I will say a little bit, on kind of what you just touched on, Jared, just being an overall better human, as well as [00:20:00] being able to, we’ve always kind of linked VO two max on, you know, living longer as well as.
You’re going to get gains in other areas. Just what Kyle said. So why not do concurrent training if you can still do strength as well as, you know, you can, if you can run faster, if you can do things, move weight quickly, if you can, you know, live longer. Like, why wouldn’t you choose to do this kind of training?
that’s my biggest takeaway on that. I guess.
Jerred Moon: And Joe, how about you, man?
Joe Courtney: I liked one of the lines in the, in the breakdown that said, the concurrent people gained a bit less. So just back that Kyle’s like, you can still gain stuff on current, but. I’m trying. People are just marginally more. But structure matters is my big takeaway.
And one of the things that they went through, some of the studies was that if you really, really care about strength than separate conditioning by, you know, seven [00:21:00] to 24 hours, but, and, but you can still do your concurrent training, get working on strength and conditioning, and you can separate those and get the most, but if you’re still.
you know, either pressed on time or you want to gain everything and you’re not as concerned with just strength gains. You can still combine the two and still get gains, but you’ll just gain a little bit less.
Jerred Moon: Yeah. So like if you want to train same session strength first conditioning right after, yeah, it’s going to affect that 1% of your strength.
But if you were to wait, like you said, seven to 24 hours, there might be zero and it’s straight upset and other studies confirm. 24 hours is like magic, you know? And that’s a lot of times that’s why we do that. I’d say we do it 90% of the time, and the strength track is. Typically a strength day, then it conditioning day.
And it’s for this reason, because the strength track is still concurrent training. It’s just weigh heavily based towards strength and not as much conditioning. And so we, you know, we really are, when I [00:22:00] program that, I really try to separate those as much as possible. but I wanted to like point out like some actual numbers for people.
So this is one of the studies on. active active athletes. So it was resistance training and concurrent training, and they specifically did high intensity interval training. The squat increase was 16.1%. and I had to reread it because I thought that they messed it up. They, the squat was 16.1% increase on resistance training in 18.9% increase.
And concurrent training. So more and concurrent training, unless that was a typo, you know what I mean? Like, yeah, I read, read it multiple times and then bench press on resistance training only was 23.6% increase. And that’s resistance training. Concurrent training was 23.1% increase. So 0.4 difference.
In strength there for as far as percentage. And they did rest seven hours in between. And so that, that is a big takeaway [00:23:00] is 24 hours rest. So basically flip flopping days. The, interference factor, concurrent training effect drops to almost zero. There’s really almost no effect at all. So it doesn’t matter.
And the only real reason that would matter for a strength athlete is that you’re sacrificing an entire training day to not. Do strength training so that I could see that if you’re a serious strength athlete, you wouldn’t, you probably wouldn’t want to do that if you’re going for like power lifting need or whatever.
but now the only other thing I wanted to hit on was, okay, it seems like this is high intensity, right? This is high intensity interval training and we’ve been, let me specifically, I’ve been talking a lot of crap about high intensity a lot, and that’s what I want to kind of tease out over the next couple of weeks.
Is that second eye, is very important in hit, which hits, you’re talking about, there’s high intensity training and there’s high intensity interval training and interval is very important there because [00:24:00] that means there’s going to be a period of work and there’s going to be a period of rest. And so that is where a lot of the high intensity stuff that we’re talking about, like, you know, last week talking about affecting gut health, all those things, all that still holds true.
Like none of that goes away, even if you’re doing high intensity interval training, but your ability to recover from these things is what, makes it a little bit better. You know, there’s this hormesis right? We all know what hormesis is. So like what doesn’t kill us makes us stronger. So hormesis hormesis is basically everything in health.
Like if I wanted to go sit in my sauna for 20 minutes, great. That’s just enough to stress my body. My body will get better. I want to sit in there for 20 hours, I will die. No, it’s the same with water. I want to drink 150 ounces of water today. That’s great. If I want to drink 1500 ounces of water today, I will die.
You know, there’s all these things in health. They’re like, okay, this amount is good, but going beyond this is bad. And that’s the same with high intensity interval training is there’s, there’s a dose that matters. And if you look [00:25:00] specifically at their programming, what kind of interval training are they doing.
they did a lot of 30, 30 intervals. That seems like a good idea. We may or may not have programs for. and then they also would do sprint, followed by four minutes or longer rest in between. So like these ridiculous rest intervals. Make people complain. Have we ever programmed stuff like that before?
Yeah. Games. Yeah. So like we do that all the time and people were like, this is way too much rest. Like, I don’t know. I don’t understand why we’re arresting this much. And I’m like, that’s okay. You don’t have to understand. But, it matters. You know? And we have to do an entire podcast like this and over several weeks for what to really make sense.
But this is just, this is the start of that intensity conversation. We’re going to get into it more and following weeks. but intervals are a lot healthier for you. But not, it doesn’t negate the high intensity bad stuff I’ve been talking about. It’s like using something, the correct way with the most minimal effects you could possibly have.
The real [00:26:00] problem, and I’ve said it over and over again, is high intensity every day. So doing that Metcon for seven minutes and rap, or for time Monday, Tuesday, Wednesday, skip Thursday, do fry, it’s still, it’s going to be bad for you, but if you. where the program met conscious a little bit differently.
You can mitigate a lot of that. So if you were to go, you know, 21, reps of a couple of different exercises, rest a minute, 15 of a couple rest of minute or rest two minutes or whatever, then do nine, and then rescue minutes, you know, that would, that would make it way more effective and lot less dangerous.
so I just want to throw those things in there because I really want people to understand that high intensity serves a purpose, but you have to know how to use it. but at the same. Token, low intensity seems to be just fine as well. Like as far as combining it with your training, it doesn’t, doesn’t tend to, to have a negative impact on, on results for gains.
I think that was it.
Joe Courtney: I think the high intensity [00:27:00] per intervals is one things that we focus on and is also building power, which is the difference of having the, low intensity or one of the benefits.
Jerred Moon: Yeah, that’s what, you can’t just go low intensity all the time either. I mean, you could, yeah. I mean, technically you can’t, like, it’s just, it would be boring and like you, would, you, you miss out on some of the performance things.
I wish I could show that chart. I mean, have you guys remember it? it’s from the coaching course and it’s like. Here’s sick, you know, here’s, like on the line for like optimal. And then like. Going to training too much, and we kind of talked about this reverse J curve last week. Have you train too much?
You’re going to actually get sick more like upper respiratory infections, all these other things. And like we try to be right behind that line, you know? Right behind. We don’t want to be on this bottom line where there’s no risk at all and we’re just like, eh, everything, you know, super chill. We’re just going to walk and do bicep curls.
But at the same time, we don’t want to push too hard to where. You know you’re going to get [00:28:00] injured and sick and all these other things. So, but we want to be right behind that line cause we still want a high level of performance. So we do have to introduce ourselves to high intensity, but done in the most correct way possible.
All right. Any questions about that at all? Confusing. Okay. So they say run and they say, have long rest periods for this specific meta analysis. But I, I kinda disagree. Cow, we talked about this a little bit before the podcast. Started this T, this med analysis is like, Hey, run running is the best if you want to do like strength training and whatever run.
But if you look at the, you know, all the research on concurrent training, it tends to favor cycling just a little bit more. And so that’s at the same time I told you like in the beginning, like. I can almost, I can almost make up anything with concurrent training. I can just be like, no, no, no. Cycling is the best.
Master writing’s best. but I think if we were to tally it up, cycling actually would have more check marks for it then than running. [00:29:00] All right. That’s, that’s all I got guys. We want to, it’s, it’s up to you now, Joe. You gotta take it.
Joe Courtney: All right. So this week’s, topic is on warmups. We’ve kinda touched on warmups for and dynamic stretching and other things, but yeah.
People are always are. A lot of new people come in and ask about our warmups and block zero. So with our five block daily programming, block zero is the first block it. But it is, well, it’s not the first block. It is the zero block, within the hour. And it’s, we get questions on it, whether you know how intense you have to go and what you have to do for it.
so technically our warmups are usually are, are optional, but warming up is not optional. and we wanted to shine some light on the best ways to warm up in some of our practices. Tips on warming up. So one of the, we did a webinar on this as well. So if you do have. access to programming and such.
You can go into the garage and see the full one hour webinar from last year about [00:30:00] warmups. But, we always put in there a couple of things just to get you going and really just 10 minutes of a couple of different exercises to get the heart rate up. And then. To prep you for the workout to come. So there’s usually something that we want you to do today.
We’ll get your heart rate up and then looking at whatever exercises you’re doing. You want to do something with those similar muscle patterns, but muscle, You know, things that you’re doing. So if you’re squatting or doing some lower body, you’re gonna want to do air squats or lunges or, or gobbled squats.
So it’s pre prepping the body in those, in those ways. And, these are the dynamic warmups. I also, I also like to add in certain mobility, like certain smashing, but not stretching. And, Jared, we’ll get into that, but. Yeah. So, we’re just going to get into some of our own tips of warmups and, remember that, you know, for us, people that are doing our programming is just try and keep it to 10 minutes and then move on to whatever the warmth of the, [00:31:00] workout is just to get ready for
Jerred Moon: the day.
Yeah, I’ll, I’ll get started on just some of the things that maybe have evolved for me over the last couple of years. So yes, you don’t want to do long static static stretching before a training and yeah, whatever. Someone posted that in the group. I thought that this was like a known fact, so I’m glad that we’re covering it again.
he was like, he posted, he was like, yeah, apparently you don’t do long static static stretching when you guys think it’s like. Yes. That . Yeah. Dammit. You know, we need to, we need to make sure people know this more. Like I said, anytime people post stuff like that, I don’t, I feel like it’s a fault of ours for not communicating something clearly.
And so we can do that here. But yeah, you don’t want to, you don’t want to do that. And I think that you don’t need to get too much into the research or the science. It is clear that you shouldn’t. And it’s because, basically the stretch reflex and it takes a long time for your muscle to recover, to be able to still produce the same amount of power it did before.
[00:32:00] but you could test this very easily if you just like do a really long stretch, like two, two minute stretches for your triceps and then your chest and maybe your shoulders. So do these really long stretches for. Your pectorals and your triceps. and then do a max set of pushups. You know, this is something that you can test very easily.
Write that number down the next day. Don’t do that. You know, just do some dynamic stretching, you know, arm swings, things like that. Then do a max set of pushups, and I can guarantee you that you are going to do more pushups with a dynamic warmup than you will the static stretching one. just kinda, it kinda takes some of that power and your muscles can recover in time to be able to produce in a force.
you won’t like lose all your strength. It just won’t be as good as it could have been. So that’s something to keep in mind. One thing that I’ve done, if there was like running in my workout or sometimes I would just use running as, as part of my warmup now, I try to always warm up my hips before. So I get some really [00:33:00] small bands.
I have some smaller bands, you know, whatever they’re like about a foot long or whatever, you know, go to the dance. Yeah. So I wrap them around my knees and then, and we program these things a lot in blocks here, but like monster walks or, you know, karaoke or sidesteps or whatever, forwards and backwards, all those things.
Until really, until my. My glutes and my, my hips are burning. That’s typically like a good part for me to be like, okay, I’m feeling good. And I’ve found that has helped my running significantly. Like I warm up for Murph. I used to not really warm up from earth that much. Like I would, I would make sure my shoulders were really loose cause that’s like the biggest.
Possible injury for me in Murph, I would make sure that they’re loose and I would do lacrosse ball and all that other stuff. But now, like I hop on the bike for like five, seven, 10 minutes, before I start Murph, I make sure my hips are really loose. So yeah, I can spend 10 to 15 minutes warming up for Murph, and my performance has only gotten better and better. [00:34:00]
since I started doing that. And that was primarily due to recommendations from, a physical therapist. She was like, yeah, I know that you think that. I didn’t even say this to her. She just knew, cause she’s kind of an athlete too. She’s like, I know you think that first mile is a warm up, but it’s not like you know that that’s the workout you need to, you need a warm up for the workout.
And I was like, you’re right. I know that and I need to be doing it. So I started doing it. So anyway, that, that’s kind of what I’ve added into my, my routine. But I think blocks is really important. 10 minutes. It’s some people it will take you, it’ll take you 27 minutes. Don’t do that. Just do the 10 minutes.
I try to always say that all my athlete briefs like 10 minutes or until you feel you are adequate, adequately warm, move on. Cause the session work is more important than, you know, a 20 minute, taking your time warm up. It shouldn’t take you that long. But some people are like, I don’t know. They don’t draw any lines.
No boundaries. Ashley, how about you and warm up?
Ashley Hicks: the thing I added. Well, we all know that I love music and I love to, pick my music based on [00:35:00] stuff that we’re doing. So I like to get myself in the correct mindset for me. So, if we are doing a heavier day with less reps, or squatting or anything like that, I like to go and listen to either rock or some rap.
And then if I know it’s more interval training or. We are running or rowing, than I listen to stuff. It has more of like a beat, like a techno beat. So I like EDM. or sometimes I get crazy and I go like Justin Timberlake, maybe sometimes full Britney Spears. Don’t judge me voice. But for my warmups, I’ll take a look at the block zero work, but let’s say we’re doing a heavy back squat cause we all know I lived squat.
If I’m going to start, if the session work starts you out at 85 90% or 80% I don’t just dive into that. After doing air squats, I take the bar bell, I like to have my body feel what it feels like to basketball with a barbell. Even though I’ve done it a million times, I still do an empty barbell and then [00:36:00] I’ll throw on some weight.
On there and kind of work my way up, but not take too long. Sometimes I’ll make bigger jumps. I can kinda tell what my body needs that day. same things with deadlifts. I try to warm myself up adequately, but not so much so that I take away. From my training. Cause sometimes I’ve seen people warm up too much and then you know, especially if they’re going for a one rep max or whatnot, they don’t have kind of anything left in the tank because they’ve warmed themselves up for a lot.
But yeah, mindset, a lot of mindset too. I don’t, I like to, like I said, I like to put on some jams and, and focus on that.
Jerred Moon: That’s good. Getting in the, I mean, we’ve talked about it on the podcast, but dialing in mentally, you know, before your workout and not, maybe not checking Instagram and Facebook during the whole training session, you know, just a challenge.
Everyone out there, cause I, according to research, you could affect your gains, just letting you know. But, I think that’s great. That’s awesome. Yeah.
Ashley Hicks: I’d like to write my [00:37:00] more my workouts out just for that reason. I like to not have my phone out when I’m working out. I think you guys know I’m always like going to go train.
I’ll be back in an hour. Like I don’t, I mean, if somebody calls me and it seems like they’ve called me multiple times, sure, I’ll answer my phone, but
Jerred Moon: no. Yeah, I always turn it on do not disturb, because that’s generally right. Normally, right when I start my workout, you guys get pretty fired up in Slack, and so I just have to shut it down like no, I to, I want to engage, but I can’t, I don’t have the time.
yeah. Kyle, how about you, man?
Kyle Shrum: well actually paid me back. She took back. That’s
Jerred Moon: all that I
Kyle Shrum: just wanted to say. I put mine in the Google doc, so there’s no. There’s no excuse for cinema points.
Jerred Moon: She’s in a notebook. She’s not even looking at it again. Now.
Kyle Shrum: I know, right? I, I’ll echo the do not disturb thing.
There’s only one person that can get ahold of me when my phone’s on do not disturb. And that’s Hannah. And if Hannah needs to get Ellen get ahold of me during the day when I’m working [00:38:00] out, then I need to leave my workout. But that’s what I do. I just turn it on. Do not disturb. Nobody else can get in touch with me.
I’m always, especially with squats, always start with an empty bar. I did squats today and started with an empty bar, and especially after a quarter mile for humanity, I needed an empty bar warm up. as far as music goes. With one rep, max is, is statistically proven that I’m listening to Metallica during one rep, maxes increases your, your PR performance by 62 and a half percent.
Ashley Hicks: Well, listen to fuel.
Jerred Moon: Yes.
Kyle Shrum: I can link the, I can link the study to that.
Jerred Moon: Lighter need. You just need someone to slap you in the face and some smelling salt and you’re going to be perfect.
Kyle Shrum: Yeah. if, if I had somebody here, I would have them do that. Basically, Metallica is my slap to the face. one thing that I like to do to do a warmup, and I’ve been doing this for a while actually since it started with garage mathletes something I started doing a long time ago.
Just something to get the blood flowing [00:39:00] again. It depends. I don’t do it every, every day, but just depending on what we’re doing, I’ll do a Tabata jump rope so. I’ll just do the eight rounds of 20 seconds work, 10 seconds rest, and I’ll do a jump rope. That’s four minutes of your workout, of your warmup right there, and it’s something good at, warms up.
Everything gets the blood flowing everywhere. Especially if I’m doing something with shoulders, I’ll always do the jump rope first. And It’s, it’s been, it’s worked really well for me. I don’t know if it would work for other people, but you could, but that’s the thing about tomato. You can do anything to Bata, you know, just anything you want to do for, for warmup, and just use that format for timing.
but that’s, that’s what I use.
Joe Courtney: So I literally messaged you guys on Slack while I’m on my bike, just saying no shame.
Jerred Moon: Yeah, I made, I made a really bad mistake last week. I probably should have saved this for the update, but you just reminded me. it was intervals. I didn’t feel like running or biking. I was just in a weird mood.
And, I was like, okay, I’m going to do double unders. I did [00:40:00] like thousands of double unders and that was the worst idea from not having done them in a long, I honestly think I did like 1900 double unders. My calves are just now getting back to normal. And I could tell during, towards the end, towards the end, I was like, I can’t.
Tell that I’m jumping anymore, like the rope is not getting caught, so I know it’s working, but I can’t really feel my feet or like below my knees anymore. So that was maybe don’t do your interval training with a jump rope or maybe you have to work up to it to be able to like do that every day. But that was insane.
Joe Courtney: You’re just getting ready for broken arrow.
Jerred Moon: Maybe it’s coming. Maybe it’s timing. Yeah. I’m trying to try and get ready. I can finally join. Meet yourself Saturday workouts again. I’m so looking forward to it,
Joe Courtney: which means he’s going to program all the good
Jerred Moon: ones.
Ashley Hicks: If
Jerred Moon: like, yeah, I’ve actually been saving it.
I was like, Oh. I was like, I don’t on a program, a bunch of my favorites when I can’t do them. So you might see, you conditioned me to the grave soon. Broken arrows. Probably calming. Yeah. [00:41:00] Just a heads up. Speaking of me yourself Saturdays. Does anybody want to brief it? I can. I have pulled up if you guys aren’t prepared, just
Ashley Hicks: Hey it up to whatever.
Jerred Moon: I would love for you to brief it, surely.
Ashley Hicks: Okay. Stairway to heaven. And part one is a 20 minute EMOM. So every minute on the minute you will complete 20 bucks step-ups with a weight Fest. I believe it’s 40 pounds, is that correct? Correct me if I’m wrong.
Jerred Moon: for, yeah.
Ashley Hicks: For competitor level. Yeah. And then obviously you can scale down, and then if you are unable to keep the pace, you start over with two reps less than your previous attempt until you get a pace that you can handle.
So let’s say 20 reps every minute. On the minute is too much, then you go down to 18, 16, until you find your pace that you can keep up for a minute. Once you [00:42:00] complete that, you then get three minutes rest. and again, competitor levels, 40 pounds established is 30 pound best with 18 reps and recruit level is a 20 pound best, with 16 reps or 16 steps, however you want to say it.
And then you have part two. And that is another 20 minutes. Every minute on the minute for 20 minutes, you will then complete more box step ups except this time with a 20 pound vest and then have three minutes rest after that and then another, no vest. This time you’re going to complete a 400 bucks.
Step up for time with a 20 minute time cap. It’s a lot of box step ups.
Jerred Moon: Yeah, it is. It’s an incredible amount of box step-ups.
Kyle Shrum: It’s a whole lot.
Jerred Moon: I must have messed up on my, my programming here because I weird. I was supposed to do this one, but this is going to land on my last [00:43:00] Murph isn’t, it
Ashley Hicks: must have messed up.
Jerred Moon: I might do it on Sunday. This, this is one of my tops. It’s one of my tops
Ashley Hicks: suggestions for people with Spartans too. Didn’t you
Jerred Moon: like muted.
I didn’t meet you. yeah, this is great for Spartan races and anyone who wants to be really good at taking the stairs, which can be a weekly challenge. Any tips? Anybody?
Joe Courtney: Yeah, so for starters. For just to be smart, pick a the right height bucks, meaning don’t pick high of the high box. I’m, I’m almost six foot and I would do a 20 inch tops, and that’s just because I don’t own an 18 inch or something.
because you’re gonna want to be using your, the leg that’s on top of the box, you’re gonna want to be using that hamstring and, but you’re not going to want to. Be pushing off with your bottom calf cause you’re going to burn out quick and you’re also going to get in a bad position. And it’s just not how you should do step ups.
[00:44:00] Also, the higher the box, the flex step ups take a long time. They are pretty time consuming. You can only go so fast because you know gravity and so that if you, those couple inches after 20 reps per minute, they really add up. So height of the box also will help your step time.
Kyle Shrum: this is a good one to, go ahead and shut your ego down for one of the main reasons is because of what Joe just said, of not having a, you know, some people were like, Oh God, you know.
24 inches, the male height for the bucks. So I’m going to do 24 okay, well you’re, you know, your body’s going to let you know very soon that that was a stupid decision. If you, you know, if you’re established, you know, or your recruit, you know, and you want to say, Oh, you know, I’m going to do the 40 pound weight.
Like, look, you know, the competitors, and it’s like, your body’s going to let you know, like you’re an idiot. Why did you do that? So,
Jerred Moon: I love your voice for whoever just has the power.
[00:45:00] Kyle Shrum: Well, I just had to, I have to, I have to differentiate. That’s the voice that my ego has and sadness,
Jerred Moon: right? That’s what everybody
Joe Courtney: doesn’t have.
It doesn’t have a high pitched like mouse voice.
Jerred Moon: This workout has an ego filter though. Like I will say, because of the restarts at the beginning, if you’re like, Nope, 24 inches, 40 pounds, you know, like, I’m going at 20, I don’t need to do 18 or whatever. And you have to restart a couple of times,
Joe Courtney: it’s actually punishes you for
Jerred Moon: it.
It has an ego filter in there. Like if you, if you weren’t prepared to do that, then you won’t actually complete the workout how you’re supposed to.
Kyle Shrum: So yeah, that’s one. And that’s why I was getting that. Like, pick everything right to begin with.
Jerred Moon: You’re trying to be nice. I’m trying to be mean. I’m like, you’re like, Hey, pick it up.
And I’m like, no, just go. Go for it. Make as hard as you can see how many times you’ve reached over. Oh, you lost count start over.
Kyle Shrum: I’ve been there. I’m just trying to help people.
Jerred Moon: Yeah, I got you.
Kyle Shrum: I want people to survive and not hate us and leave and all that kind of stuff. I don’t know. Anyway, just be [00:46:00] smart.
Take your ego out of it and you’ll be okay. You’re not going to die,
Jerred Moon: so
Kyle Shrum: most likely you’re not going to die. Yeah.
Jerred Moon: All right. Ashley.
Ashley Hicks: so they have really good takeaways. Good points. I, I think for this, you just need to keep moving, for the box step-ups.
Jerred Moon: Have you done it? Yup.
Ashley Hicks: Okay. Yup. I’ve only done it at the.
I believe the established level 30 pounds, I have not done the competitor level
Jerred Moon: four. Have you guys done all the meet yourself Saturday workouts?
Ashley Hicks: Most of
Joe Courtney: them, yes. Not even close.
Jerred Moon: I think it’s me and Ashley. Like, okay. I just go through them all right now.
Kyle Shrum: I’ve done a good number. It
Jerred Moon: was like 30. I
Kyle Shrum: haven’t done all of them.
Jerred Moon: What we’re going to do real fast, I have most of them pulled up. I’m sure they’re not all listed on this page. So just a quick yes or no. Iron mile.
Ashley Hicks: Yes.
Kyle Shrum: That’s my favorite.
Jerred Moon: So all yeses conditioned me to the grave.
[00:47:00] Ashley Hicks: Yes.
Joe Courtney: Scaled.
Jerred Moon: You can just say yes. Just say it. You know, three, five K?
Ashley Hicks: Yes. That’s my favorite.
Jerred Moon: Hard to kill five miler?
Ashley Hicks: Yes.
Jerred Moon: Yes. All right. A fitness test. You have three fitness test. Yes. Yes. Is that a meet yourself cidery it is me yourself. Saturday. We do it. Every 12 weeks. kind of, what the RUC?
Ashley Hicks: Yes.
Jerred Moon: The South wrestler.
No, we don’t program that one very much. What’s that one? We don’t have time, Murph? Yes. 25 minute lunch test.
Ashley Hicks: Yes.
Jerred Moon: I don’t get a lot of notes from the boy. Anyone who, anyone who is not on the video side of things. Here is the quarter mile. I did a quarter mile free, 60 minute run for max meters. Yes. Yep. Yeah.
Walk the plank.
Kyle Shrum: Yes. Yup.
Jerred Moon: Joe, you’re just like staring down. This is why [00:48:00] you’re broken, Joe.
Kyle Shrum: You’re not meeting yourself.
Jerred Moon: How about under pressure? This is like a lot of double unders and pull ups. Thousand one of the worst. Yes. Okay. Backbone.
Ashley Hicks: Yes.
Jerred Moon: for the first time this week, clean breathing. Yes. I also don’t program very much.
Geo Metro. Thanksgiving throw down, of course. All right. Perpetual motion. Yup.
Kyle Shrum: Thank you. Maybe
Jerred Moon: I don’t remember that. A couple more broken arrow. Yes.
Ashley Hicks: Yes. It’s, Oh,
Jerred Moon: a Patriot. Yes. Yes,
Kyle Shrum: yes.
Jerred Moon: All right. Sally’s orange Del DIA de Los Muertos. Old MacDonald
Ashley Hicks: had a farm. No.
Joe Courtney: The one I made to
Jerred Moon: you programmed and didn’t do it.
Heavy load, short distance. I don’t
Ashley Hicks: know if I’d
Kyle Shrum: done that. I don’t know. I should do that on the, it sounds, it [00:49:00] sounds like my
Jerred Moon: kind of heavy load, long distance.
Joe Courtney: Yes.
Jerred Moon: Yeah. So heavy load, long distance is about as simple as it sounds. You like get a heavy load and you go as far as you can like that. We’ve only, and some of these are newer, so we’ve only programmed them like once or twice.
A DiCarlo confused
Ashley Hicks: yes.
Jerred Moon: Stairway to heaven we just talked about. and lastly, grog bowl.
Ashley Hicks: Yeah. Oh yeah. We’ve, we programmed it. I hope
Jerred Moon: Joe has, have you done? Grotto has not
Kyle Shrum: done it,
Joe Courtney: so I didn’t program.
Kyle Shrum: Joe was at PT for that one.
Jerred Moon: I’m
Joe Courtney: at 12
Jerred Moon: all right, so that’s a, I haven’t officially done all of them. Now that I, I sometimes I feel like I haven’t, but I don’t know why I wouldn’t have done them since I program.
Like. Almost all of them. Maybe one or two I didn’t.
Kyle Shrum: So maybe doing more than half of the meet yourself Saturdays as a [00:50:00] correlation to injury prevention.
Jerred Moon: Yeah, maybe. And out there lacrosse only we’ve seen the heart rate data. You’re like, look, I got into the 80% of my heart rates like only during the cross
Kyle Shrum: sexy Saturday.
It looks really good when you’re injured.
Jerred Moon: Yeah. So yeah, Joe does sexy Saturday. We’ve talked about this before. and also this highlights a great point though. I’m not going to give you crap. Meet yourself. Saturdays are optional, and Joe heavily exercise the optional clause on the meet yourself Saturdays.
So there we go. I’m actually surprised I’ve done them all with having the last big toe. There’s no, you didn’t, you couldn’t just lied about them all. I’m glad. I, I’m glad that you’re truthful about it, but, yeah. Just, I’ll let the, I’ll let the audience decide,
Kyle Shrum: Hey, we’re not going to talk about my performance and meet yourself Saturday, but I have done most of them.
I had completed most of them,
Jerred Moon: so if you want [00:51:00] more,
Kyle Shrum: you can put me on blast for
Jerred Moon: not doing very
Kyle Shrum: well. If you
Jerred Moon: want. And for anyone out there don’t go do all, all the meet yourself Saturday workouts like at once. I’ve only had one person actually email me that they’re like, Hey, I mapped out this plan. I’m going to do all your meet yourself Saturday workouts over the next month.
I’m gonna doing every day. I’m like, no, no, no, no. That’s not why. That’s not why these are here. You’d probably be fine if you’re only doing it like one month or however long it would take you, but just don’t do that. You do it once a week. That’s why I only do MERF once a week and not every day. It’s like.
There’s a reason behind it. So anyway, that’s it. I’ll, I’ll take it. I’m not going to put it on you guys. like I said, this is what probably what I’ll say every week, go sign up for a garage gym athlete membership. If you’re listening to this and you are not signed up already, and the only reason I think that you should is to support what we’re doing and to get awesome programming in the process.
So yes, we care about you. Yes, you will see results. Yes, we follow the science, but if you want us to keep publishing podcast and putting [00:52:00] out the best programming on the internet, we need people in the programming. You know, you support all of us here, so go sign up for a free trial. If it’s not your thing, guess what?
It doesn’t need to be your thing. You can just cancel, leave. That’s fine. You tried it out. I appreciate you at least giving it, giving it a try. I think that we would seven different tracks now. We have a spot for almost anyone, so if you want to support us, the show, what we’re doing. In the fitness world.
Go sign up, sign up for free trial, and then stick around if you enjoy it. but that’s all I have. Thanks for lengths for listening to the garage gym athlete podcast. Do you want to learn more? Go to garage gym, athlete.com you can learn about our training. Let us send you a copy of our book, the garage, the mathlete, or you can even get featured on the garage gym athlete podcast.
Thanks for listening.