Hey, Athletes! How do you catch your breath after a taxing training session? Tune in to this week’s episode to find out why your coaches were wrong about breathing!
Episode 48 of The Garage Gym Athlete Podcast is up!
In this week’s episode, the four-ship is at it again. They give us their updates and announcements before diving into this week’s study. It’s about what your recovery posture should be in order to recover faster. Fun tip, it’s not the position you think it is and you may have been told the wrong position by your old coaches!
For this week’s topic, the crew talks about the future of fitness. They go over how they believe COVID-19 will impact training, how to improve your garage gym in order to be prepared, and much more! Lastly, this week’s Meet Yourself Saturday workout is called Sally’s Revenge. It’s a fun one that’ll definitely challenge you!
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:
- Kyle’s New Training Rack
- Sally’s Revenge
- Breathing for Recovery
- Tips and Tricks for MYS
- The Future of Fitness
- Why Your Coaches Were Wrong
- Updates and Announcements
- And A LOT MORE!!
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Why Your Coaches Were Wrong About Breathing
[00:00:00] Jerred Moon: All right, ladies and gentlemen, welcome to the garage gym athlete podcast. We’re all here. Most of us, most of the people who do the chit chat on the podcast are here, so we’ll just go in, order in and get updates in order of importance, should we say. So actually,
Joe Courtney: you started off like that. I was going to be,
Kyle Shrum: I knew this was going to be a sassy,
Jerred Moon: I was trying to add to some of the controversy, right?
The top Ashley, updates.
Ashley Hicks: No, life is good. my inlaws are in town, so I had my dad and my step mom in town last week, and this week I’ve got my inlaws. So it’s been, it’s been awesome that just, it’s so nice to have two extra people. So it’s like we’ve got four adults to one little human, so it’s, it’s super nice.
And, yeah. Oh, my husband’s birthday is today, so. kind of cool. He’s old, older than me, so I always give him a hard time for that. yeah, last little one I’ve got. I’ve just been looking into a lot of different things. [00:01:00] Emily has kind of been stirring the pot for me, and so I’m looking into pursuing a, functional nutritionist, so more to come on that and haven’t really pulled the trigger just quite yet.
But. going to be doing lots of testing and I’m excited to see what’s what’s going to happen,
Jerred Moon: so that’s really cool. Keep us updated. We’ll do, yeah, just the path Emily’s been down with that has been insane. She’s even forced me to do a few things that I am not interested in doing, but I did it anyway.
But yeah, so we’ll, I’m sure that a lot more will come from that, so that’s cool.
Joe Courtney: Yeah. I thought about doing a deep dive of like tests and testing anything and everything you can just for like, gee whiz knowledge, but it definitely something Liz has to has to go down.
Jerred Moon: Yeah. Okay. Now I’ve got to flip a coin between Kyle and Joe.
Kyle Shrum: You know who it is.
Jerred Moon: Just pick a number between one and 10.
Joe Courtney: It’s okay. Kyle wasn’t here last weekend.
Jerred Moon: Alright, Kyle, you can go.
Kyle Shrum: I was going to say [00:02:00] seven, but whatever.
Jerred Moon: That’s the number I was thinking.
Kyle Shrum: Let’s see. so my big update is I got a new rack in the gym, and so apparently. Mentioning that I was getting a new rack on Monday, which is when I got it during our team meeting was offensive to some people because they wanted to be surprised on the podcast, like other people.
So I’ve kept the rest of it shrouded in ministry. So you’ll see a picture of it posted after we get done recording. But
Jerred Moon: it’s just a secret even on the
Kyle Shrum: podcast. No, I’m telling you the story.
Joe Courtney: The
Kyle Shrum: story is. That. a friend, a friend of mine who is actually one of the parents in my youth group is a personal trainer here in town.
They moved to a new space, didn’t have room for this rack that they had, and we were doing a zoom meeting as part of our, I was doing a parent meeting, for the youth [00:03:00] ministry and I was doing it in the rack like I do, you know, the podcast. and he said, Hey, what is that thing you’re standing there? I was like.
It’s a power rack that I’ve built myself and he was like, I’ve got one at my gym. You can come and get it. I was like. Okay, I’ll come and get it. So I went and got it and took down my old power rack, and I’ve got a new rack now, and I don’t know what brand it is. It’s a commercial one and I don’t see a sticker or anything on it.
So, but it’s really cool and it’s made a metal, it’s not made of wood.
Jerred Moon: It’s made of metal. I love it. So
Kyle Shrum: kind of a, you know, kind of a bittersweet moment. You know, getting rid of the, the old power rack, the new one or the one that I built myself. But
Jerred Moon: it’s, it’s good to get off
Kyle Shrum: the wood in there. Yeah. I’m giving it away to somebody.
Somebody is coming to pick it up today.
Jerred Moon: So yeah, I think I concluded the only DIY project I have left is my plyometric box and I, Oh no, I might, the jerk boxes are, are great. Like I leave [00:04:00] them in my garage to like set things on. But I literally don’t use them at all.
Ashley Hicks: I like tables.
Jerred Moon: Yeah. I mean, I did a double as DIY projects in the garage, a mathlete book, and people thought that I just like loved that it was just very cost effective at the time.
You save up a little bit of money here and there or get things given to you, and there’s always that light, the sweat equity, like you have to go, like, you have to come pick it up, you know? And like, I remember when I got all that flooring for free. I think I’ve told the story, but it was just like massive amounts of flooring from a teacher shirt company that was going out of business and his exact stuff from tractor supply.
But it was, if you guys have ever seen him at my house, they’re like 30 feet long. And I remember I went, and that was, I was getting them and I got like enough to, for what I needed in my garage. And then the guy was like, no, dude, I’m giving this all for free. I know what it’s worth. You need to get it all out here.
And I was like, Oh. Okay. And that was like, I dunno, probably one of the top meet yourself Saturday workouts I’ve ever [00:05:00] completed. If you think moving a six by four tractor supply mat is, is tough. Try six by 30 by yourself. And I had to do that. I had to like figure out how to roll them up and fit them all in a Nissan frontier tiny truck.
And I managed to do it. And if you saw my old house, which I think you’d all been to, except for Kyle, I had flooring. That covered the back way, the backyard concrete, the garage, and I still had like some leftover. So yeah. But I love situations like that where, Hey, you come get it and it’s yours.
Joe Courtney: What kind of this person that you worked with didn’t know you lifted at
Jerred Moon: home?
Kyle Shrum: He did. He had just never seen, he’d never been over here. He’d never seen my wreck or anything. And yeah, normally I would do meetings like that upstairs in the kitchen, but kids. Make that kind of hard sometimes different times of the day,
Jerred Moon: so it will take pity on you and you have wooden features like it’s true.
[00:06:00] Like all I got, I never even asked. All I got from aunts, uncles in in-laws, everything. My parents on birthdays, Christmas were rogue gift cards. They’d go, they’d come over to my house and be like, really? Like four by fours in a cement bucket for squatting like it works. They’re like, okay, now I get like a hundred dollars here, a hundred dollars there and stuff.
So people want you to be safe. I want you to be safe.
Kyle Shrum: See, I don’t have that now. Everything’s metal in here, so
Jerred Moon: and no more free stuff. Live forever. Joe last but not least, try to follow that
Kyle Shrum: Joe.
Joe Courtney: Best for last. It’s a pretty big update. It’s pretty good. Darryl, especially like it. So we had an intervals, this PA this week in deer, 45 second ones, then 91 92nd ones and 45 again, and on the very last one, I was able to get my heart rate up to 90 plus percent.
Jerred Moon: Yeah. That’s awesome.
Joe Courtney: Yeah,
Jerred Moon: I’m update. I feel like people need the backstory on it. Do you want me to do it or you want to do it?
Joe Courtney: Sure. [00:07:00] You can go ahead cause you like to poke at it.
Jerred Moon: Okay. So Joe has a ridiculously low resting heart rate. It’s like in the thirties. It’s, it’s impressive. and I, and I’m just like, I, I’ve never really worked with somebody whose resting heart rate was that low.
And like, you know, we share data all the time. And you know, we would do intervals and stuff and he would share data and like his heart rate was never getting that high. And I was like, I was like, he couldn’t get into these upper percentages, these upper thresholds. And I was like, okay. I was like, well, I don’t, I don’t know what’s going on, but it has something to do with his lower threshold.
Like I’m guessing if he, if he has like a 30 beat per minute resting heart rate, like for some reason that’s why I can’t get high. He can’t get the 80 85 90 whatever. And so I just kind of rolled with that for like a year and a half. And then Joe starts posting, I think it was whooped data at the time, or, or maybe it was Garmin data of his lacrosse games where he’s playing lacrosse and every single time his heart rate data, his heart rate is in those upper [00:08:00] thresholds.
80 85 90 95% no issue. And every single time. And I was like, okay, you don’t have a problem getting into those upper thresholds. It’s not like a physiological issue. But I said it was a psychological issue. Some reason in training you didn’t, you didn’t want to push it that hard, so that’s why I’ve always given crap about it.
Joe Courtney: We’ll call him my little Columby. Right. When you’re being chased or chasing someone, it’s a little bit different than just a training session. No,
Jerred Moon: I agree. There’s a difference between game day and in practice.
Joe Courtney: So that’s what happened. But it took until the very last one. So the last set was six for 45 seconds, and the previous five I was only getting 87 and I was really trying, I was actually trying to get up there, but he asked me to be the last one.
I just finally left it all out and I got it to 91 and so I was in zone five for all of 12 seconds. But the 12 seconds more than normal.
Jerred Moon: Yeah. It’s just I can spend all of Murph in zone five somehow, but 12 seconds is
[00:09:00] Joe Courtney: that would not have been sustainable, repeatable. I had to run it full. So from 87% to 91% it was a full 32nd pace, faster, whatever, to get up there.
Jerred Moon: Yeah. So
Joe Courtney: that was, that was my big update. I let him the next one.
Jerred Moon: Next one
Kyle Shrum: is Chris Trager.
Jerred Moon: I don’t know what that is. I don’t get the reference. Parks and rec. Other people will get it. That’s fine. We’re going to edit that one out.
Joe Courtney: So also what I did tried on the same day I was, I was looking up some stuff over the weekend, but.
I, I actually started paying attention to my form for running recently. And I think it’s something that I also want to kind of challenge athletes to do is that we always, we look at our barbell forms and our lifts and stuff like that, but running just kind of falls to the wayside. People are just like, well, you know, running, it’s just, it’s just running.
You just do it. but form actually you can make a, make a big difference. Then I think a while back, cause I, I have tendonitis in my Achilles is I would. Have much of a heavier heel strike and not going to, Dorsey flection or [00:10:00] whatever. And I was still trying to like keep my, keep the stress from my, Akili some solids, but I was having a much harder heel strike and I think that was causing some issues and just speed in general.
So I started to focus on this past day of. Shifting my weight forward, leaning forward further and more, putting more on the balls of my feet. I think that helped me get a little bit faster and just a little bit more, more comfortable. So running faster cause the form, and I think it’s cool to just look into it.
You don’t really necessarily have to video yourself, but just look up tips and see how, see how your foot is striking and stuff like
Jerred Moon: that. Yeah. That’s something I do try and pay attention to and it’s easier going a lot slower to practice first if you’re trying to get them more mid foot to four foot.
Strike as opposed to heel strike, then you’re going to have to start a little bit slower. And what I’ve noticed, is when I get tired, I lose, I lose all that focus on my form. Like my, let’s just bring Murph into an example. Like mile one. I probably have really great form, you know, like the four foot strike and like doing really well.
And then I’m so [00:11:00] tired on the last one, I’m probably heel striking the hole. Mio, cause I’m just getting like sloppy and lazy and just doing anything I can to finish the mile as fast as possible. But I try and focus in like think about it, but as much as you can in that workout.
Ashley Hicks: I took a running class before and it’s really cool.
And they like video you and they show you like where you’re losing speed because you’re going too high because of where you’re at. And then like one of the cool things you can try, so you could try it, Jo, is if you run backwards for some reason, you hit where supposed to hit sometimes. And so they make you run backwards and see like if you’re hitting with the balls of your feet versus heel striking or just running on your toes or whatnot.
And so that was. Really cool to do. I did it with a coach friend of mine.
Jerred Moon: Yeah, no, a lot of performance space physical therapist, I’m sure people could find in their area area to do like a gait analysis or run form analysis or something. And that’s a really helpful thing. Like taking a class, like actually did or, yeah, just filming yourself on [00:12:00] a, on a true form runner or something.
They can check those out. What, which I have a question for you guys. If I had a true form runner, yes. What do you think? If I were to do Murph and run my miles on that, what do you think that the world would think about it?
Yeah. Would it count?
Joe Courtney: I guess because it is officially measuring it, but. That’s a good question.
Jerred Moon: I mean, I could see some,
Joe Courtney: like the games.
Jerred Moon: I know, I
Ashley Hicks: know
Jerred Moon: CrossFit. I mean they, they’ve used it in the game, but when they did Murph in the games, they didn’t use that. They, they ran some random
Joe Courtney: regionals. I think they use them, but yeah,
Jerred Moon: so I thought about it.
I just, I don’t know. I had asked the question is
Ashley Hicks: just for that
Jerred Moon: now then the question is,
Kyle Shrum: do you want to go by CrossFit standards or do you want to actually run the miles.
Jerred Moon: Yeah. So it, it hurts in my brain a little bit. Mm. I [00:13:00] mean, I would probably run faster, I think on a true form runner, because there’s, there’s an elevation change no matter where I run around here.
It might be a small one, but there’s going to be an elevation change, which is going to affect your times.
Joe Courtney: you’re, you’re starting your miles immediately. There’s not like a, okay, whatever your, I dunno where you mentioned your mile from, but like, even if it’s 10, 15 feet from your rec to where you start, you know, could be even longer down a driveway.
Jerred Moon: Yeah. I don’t think I’ll ever get one, to be honest here. Too many other things, too many other things on my list that I would spend that money on before I would get that. It’s
Joe Courtney: kind of like an entire new set of like power rack and weights and barbell
Jerred Moon: on itself. Yeah. Yeah. And I don’t live in a climate where I’m like, Oh, I got to spend a lot of time inside, so it makes sense.
It doesn’t make any sense. It’s like three, 300 days of sun here. Oh, okay. Updates for me. I don’t have a ton. the, I have a big one, but I’m not going to talk about it. You guys already know about it. I’m not ready to talk about it yet. I’m not [00:14:00] ready to talk about it, but I will be over time. but I will just mention what it’s in relation to.
So the, the Murph, world record was set. Hmm. By that trail racer guy and he did like 34 and some change or whatever on partition, and I’ve actually just been getting a ton of, and I love it. I love the internet, like how many people will question your integrity just because they can’t do something is just astounding to me and it’s, it’s awesome.
I normally call people out on it, like it’s, people don’t email me anymore. I used to get a lot of like emails about this stuff. The world is evolving and changing it. It’s primarily direct messages on Instagram now or like YouTube comments or something like that. People are just like, you, you can’t do Murph that fast.
I’m like, okay, got it. Thank you. Thank you for your input. Anyway. I just want to let, [00:15:00] let the garage, the mathlete community know I’m not going to let you guys down. And that’s all I’m going to say right now. And that’s it. More to come in, in coming weeks. Okay. Now, it, I just want to like pandemic update around here.
This is kind of an update. We, my wife and I just spent the last 10 years of our lives together, married, what do you call that? 10 year wedding anniversary.
Joe Courtney: Yeah.
Jerred Moon: So we had our 10 year wedding anniversary, and we went out to eat and it was crazy. It was crazy busy. Like just things in Texas. I don’t know if people, I don’t think people care anymore at all.
And I’m not trying to make anything controversial about whether or not people care about the economy or care about human life, not talking about any of that. I’m just giving you an observation about what I saw here in the Dallas Fort worth area is pretty insane. but. It also seems to be working out for now.
And it’s nice. I hope though, I hope everyone is like, I know Tennessee gave, gave up a long time ago. They were like, whatever, [00:16:00] not worth it.
Kyle Shrum: Yeah. We’re kind of paying for that now, but we don’t do that.
Joe Courtney: Marilyn. Marilyn is still pretty closed off, but they just all arise restaurants to open outside and there you can even set up places in their parking lots just to meet outside.
Jerred Moon: Well, Texas, Allowed for you to get open container alcohol during the pandemic. And then the governor was just like, you know what? This is a great idea. Let’s just keep it. So that’s just like, that’s a new law in Texas.
Joe Courtney: Yup. That’s awesome. Yeah, definitely going to Austin later this summer.
Jerred Moon: Yeah. So, I mean, I would look into the intricacies of that.
I just, I laughed when I, when I saw that, update, I was like, wow. Texans are crazy. I guess I am one. All right, well let’s get to the study. No shit yet. Joe actually pulled the study. I love it. I love this study a lot. It’s just for Ashley. Yeah.
Joe Courtney: Just so whenever she talks about women’s studies, she can’t, she can’t mention it again for another three months.
Jerred Moon: Well, this is one of those perfectly, like, [00:17:00] it’s so useful, right? It’s immediately useful information. And so the name of the study is effects of two different recur recovery postures during high intensity interval training. The study was done in 2019 so still relatively recent. and what they had was.
it was 24, female division, two soccer players between the ages of 18 and 22 years old. It ended up being 20, because some of them dropped out and some of them, whatever, didn’t report the data, whatnot. Anyway, they looked at, what were the three things they looked at. VCO too, which is how much carbon dioxide you breathe out a tidal volume, which is just how much air you breathe in and out, during one ventilation cycle.
And then heart rate recovery where the main main parameters that they were looking at, and they had them do, correct me if I’m wrong, but I think it was four by four minute intervals running with three minutes recovery. And they had to get up to 90 to 95% max heart rate. So pretty intense stuff. And then they had two different [00:18:00] recovery postures.
It was hand on head. Which they call the H H recovery posture, and the HK recovery posture, which was hands on knees, and they wanted to see, okay, which one’s better, if any? And before we get, get into the results, we looked at this as a recovery methodology of just laying down, right. Like we, and that was the, that was the best.
And they mentioned that in this study as like, yeah, we get it. That is a, that’s a great, That’s a great recovery method. They talk about it like 15 different times of the study, but it’s not realistic. And I think that’s a great point because if you are a garage gym athlete and you’re trying to recover between bouts, sure, you could like lay down if you want to, but if you’re in a game of some sort or you just, if you’re on a team practicing and you hold on, hold on, you lay down.
Oh wait, that’s not gonna work. It’s not going to work. So. what ended up the results. and we can talk about some of the details of all the stuff you guys want to, but, hands on, knees one out, and basically every [00:19:00] category, VCO, two tidal volume in heart rate recovery. so if you want to recover better.
Put your hands on your freaking knees and now we can talk about it. I know there’s some other things we can get into, but, Ashley, what were your thoughts?
Ashley Hicks: So what I thought about was Ann, Kyle’s going to talk about this to all of my, so I played soccer, I grew up playing soccer, and, I played in college and all throughout high school, but I.
All my coaches always told me to rest my hands on my head, every single one of them, you know? And they said, you can take a deeper breath. And, or if someone was feeling bad, they always said, no, no, no. Don’t watch over. Stand straight up and take a deep breath. Put your hands on your head and slow yourself down.
You know? And that’s what I’ve always been told. So it’s kind of funny. The study just basically blew that out of the water saying, Nope. Actually, if you’re going to recover better, it’s better for you to put your hands on your knees. But, and I also thought hands on my head would be better because I would think that standing straight up my [00:20:00] diaphragm would be able to expand more, therefore giving me more air.
But what they talked about in the study was the, because of the extension, basically you have external rotation of your rib cage. So it’s. Causing you to not get as much air versus when you are bent over, with your hands on your knees, which to me, you know, looking at it wouldn’t make sense. But shoot, what we always say science is science.
So clearly this works. And then. All I kept thinking of too was if, when I was recovering as a soccer player, so I played defense and you always kind of had to be ready. So getting my hands on my knees, I guess I can still have a good look of the pitch of the field, of the soccer field. But I feel like I would just have so many coaches just yelling at me.
Like, my maiden name was Smith, and that’s what they all call it. Oh, coaches call you by your last name. I don’t know why that is, but Smith, get up and come on, you know, don’t be a pansy
Joe Courtney: for Ashley’s on your team or something.
Ashley Hicks: Probably.
[00:21:00] Jerred Moon: I think it’s seen as like a sign of weakness. I heard the same thing from, from coach.
Maybe it’s a more defeated position. Laying down is definitely a defeated position, you know? What year you’re talking about that thoracic position. And what I loved about the study is they said it optimizes the zone of opposition, the Zola. And so the, the zone of acquisition refers to a vertical area of the diaphragm that begins at the insertion point of the inside lower ribs and extends to the top of the diaphragm.
So. It’s a really like below the sternum and around the belly button area about where that zone of acquisition is. So if any, if you put your hands on your knees in people giving you crap for it, you can just tell them that you’re optimizing for that position and they can shut
Joe Courtney: that off.
Jerred Moon: But I heard the same thing from coaches. Kyle, what’d you, what’d you get from this one?
Kyle Shrum: I don’t really know what else I can share actually. But, yeah, that’s exactly what I got from coaches. It was, which is kind of hard to breathe with football pads on no matter what [00:22:00] position you’re in. But, but yeah, putting your hands on your knees was like, it was like, you’re, you’re being lazy or you’re, you know, you’re trying to get out of it or something like that.
And so. No would say, I’ll stand up. That’s where the area is. There’s not down there. The air is up here.
Jerred Moon: I heard that. Oh man, I hate it now.
Kyle Shrum: Like you have no idea like this is, this is painful. This hurts. I can’t breathe. And it’s like anyway. I couldn’t breathe when I stood up either. So it doesn’t really matter.
Jerred Moon: what do you guys do now though? I’m curious, like if you do a really hard interval right now, like running or whatever, like what would your recovery recovery posture be?
Kyle Shrum: I go to my knees.
Jerred Moon: Cause I’m just like, yeah,
Kyle Shrum: yeah, yeah. yeah. I’m in a prayer position, actually. No, I’ll put hands on knees. I think subconsciously it’s to like, I don’t know, be like, Hey, football coaches, I can do this now cause I’m not on your team anymore.
But no, that’s just what I, that’s just what I do. And it’s, it’s hard to me. It’s harder to like, hold [00:23:00] my hands behind my head. When I’m trying to recover, then it is to like support myself on my knees. and so that’s just, that’s the way that I do it.
Jerred Moon: Actually, that was a cover now, like.
Ashley Hicks: So, I don’t know if you remember this, but I think it was you, Jared.
I, for some reason, I take little things from what people say and apply them all the time in random areas of my life. But you said something one time about, I never want to be that person on the ground right after. So I always just. Like walked. I like, if I’m really tired, I don’t just flop on the ground and breathe heavy.
I like walk it out and I try to control my breathing. I don’t necessarily have my hands on my head, but I am standing
Jerred Moon: up. Yeah. Joe.
Joe Courtney: So typically because I’m in one of them, my gym, a lot of times the barbell would just be in the rack. So I used to go up to the barbell and lay my forearms on the rack, so my [00:24:00] arms are off my sides, but I’m still able to open my chest and everything like that so their arms aren’t in a way, the arms, and I’m still completely, standing up forward so that I can, I can just slow my breathing that way, or I just find like something to put my arms on.
And this is also kind of logic by, last week when we talked about the Carlo and the breeding ladder, when I would breast, I’d sit down and have my hands on my knees, but I’m sitting down with like sitting up so that I’m not like using my any energy, any wasted energy at all for, like supporting my arms to my knees.
It’s just sitting, sitting up, arms out of the way so I can actually take deep breaths and I’m not moving to lower my heart rate.
Jerred Moon: Yeah, I and I kind of did a review, like mental review of like what I do. I’m pretty sure I’m hands on knees most of the time now. I think just naturally, I do know when I put my hands on my head, anytime someone’s told me to do that and I do it, I feel like I can’t breathe.
I feel like it be helpful. I feel like it makes everything worse. But I [00:25:00] heard those exact same things from football coaches, track coaches, people in the military, like put your, you know. hands on your head. And I would do it cause like they say, do it right. And I didn’t have the, I’m trying to opposite, optimize my Zilla Quip, like ready to like, just get in there and like prove them wrong.
Have you, do you know science bro? Like you’re telling me to put my hands on my head and you have, you read a sign. It’s a study like
Joe Courtney: for now, when somebody says that is, are you gonna want to just. Put your hands on your heads or are you gonna try and talk to them and saying,
Jerred Moon: shut up. I’ll talk to you in a minute.
Ashley Hicks: Hey, well, now if you coach any team, like don’t you coach some of your, Williams stuff like football or anything
Jerred Moon: like that? Soccer. Yeah. Yeah.
Joe Courtney: Making eight year olds do suicides.
Jerred Moon: Yeah. I don’t like. Yeah. But I will, I love, I love this. And so everyone, like, I think it’s a great recovery posture in between intervals.
Like they tested it. I mean really anything, cause this is like that [00:26:00] performance advantage stuff, you know, I can’t, I couldn’t really use it in, it won’t give you a faster time at anything and that’s your resting during those times. But you know, a lot of people just concluded, Murph, if you’re arresting and Murph, maybe this is a better position to do that.
Just something for people to know.
Kyle Shrum: It was a major difference too. It’s not like it was a small difference
Jerred Moon: to the recovery.
Kyle Shrum: The recovery periods, we’re three minutes in between those four minutes of running and the difference was a 22 beat per minute, like difference between hands to knees and hands on head like.
You lowered, they lowered their heart rates, about 22 extra beats per minute in the hands to knee position versus hands to head position. So it’s not like, it’s not like it’s just a little bit better, like it’s a lot better. It’s, it’s a much better, much better posture.
Jerred Moon: And I know when I put my hands on my knees, I locked my arms out.
Completely. So it’s almost like you’re transferring the weight of your upper body to the top of your knees and your, your legs can withstand a lot, you know? And so it almost feels [00:27:00] like you’re, you’re weightless on top when you do that. And that’s why I think I’ve always done it cause it just, it’s a relief position to like give your body a relief on gravity.
So I don’t know if there’s a proper execution, but I completely lock out my arms. So it’s bone on bone. I think if you were to like bend your arms a little bit, you’d be activating. Muscle the entire time. And so you might just get a little more fatigued. I don’t know if that needed to be said, but the people can, people can do things wrong.
So I just want to make sure everyone knows how to properly put your hands on your knees. Don’t
Kyle Shrum: screw that up. That was the protocol in the study to them. They made sure to instruct them and you got to lock your arms
Jerred Moon: out so. One thing I thought was really funny from the study because they never dive into some of these things further.
And I would like to see it. people, when they were doing their interval sessions, they were given quote, uniform, verbal encouragement, end quote. I would just want to know what it is so badly cause I just, I’ve been, I’ve done these tests with like. Nerd scientists stuff before and it’s just hilarious.
[00:28:00] But I could see someone in a white coat with their clipboard and you’re running a, you know, doing your bout and they’re like, good effort. Try hard. And that’s at minute one and it’s like minute, minute two comes up and they’re like, good effort. Try harder. And it’s like emphasize harder. The second time you see it, they’re giving uniform.
Verbal encouragement. I just wish, like I knew what that was because,
Ashley Hicks: or maybe it was different. I thought about this to Jared cause I was like, Hmm, they’re all females. And typically like for me, I’ve always, I don’t know what it is. I like somebody kind of screaming in my face telling me, no, don’t give up.
Don’t quit. But. For most females, they don’t like that. They have to have like you’re doing a great job, like keep it up. You know, it has to be like super positive. So it could have been that too. Like maybe they had it all written out cause they were like, all right, you got a lot of ladies here. You got to make sure that you’re smiling and like you’ve got this, you can do it.
Jerred Moon: See that they’re reporting all the wrong data and these studies, we need to know what that uniform verbal [00:29:00] encouragement was so we can utilize it. On other people. Okay, cool. I don’t, I mean, I think that’s it. We covered it. A rest with your hands on your knees. Anyone gives you crap for it. Just to give them the a, the Zillow, Zillow line.
And you’re good. You guys have anything else on that one?
Joe Courtney: I, as we were coming up to, as I was coming from a core, like 30 minutes prior, I told my brother, he’s a lacrosse and soccer coach for high school, and I told him that and he was like, dang it. So I gonna tell him my brother and I played it all wrong.
Yes, you have. So now, you
Jerred Moon: know. Yeah. I mean, I do want to say that you can’t completely. Negate the, the mental side to training in general. Because if someone does want to lay down, or like Ashley was saying, she continues to move to continue to move after you’ve done something really challenging. It’s very hard.
I mean, laying down I think is a bad, bad thing to do. Like especially in the workouts over. Cause now it’s just like, why are you, why are you laying down? But then at the same time, I’m just stopping and putting your hands on your knees. it is great for recovery, but it is more challenging. To continue moving.
So [00:30:00] there is that mental piece in inmate. It’s even harder to put your hands on your head. So what, are you trying to get somebody to recover or are you trying to build their mental fortitude? So if you want to build their mental fortitude, make them do something that helps them recover less and just sucks more.
So just keep in mind what you’re training. All right, now we get into like a, it’s just a small, small topic we’re going to discuss and completely, you know, cover. In definitive way. The future of fitness. Yes. Definitive pressure. Nothing ambiguous by the end. All right, so, let’s just throw that out there.
Now what we’re doing, future fitness discussion is just the, you know, the pandemic has shown us a lot of things. I’ve been having conversations about this on different podcasts I’ve been interviewed on lately, and just some of these ideas of like, what’s changing, what’s, what’s gonna be different. And how can people be prepared for, most likely [00:31:00] when this happens again or surge is back or whatever.
You know, again, I don’t need to get into my opinion of the pandemic situation, but the future of fitness we can talk about all day. Kyle, you haven’t gone first. You want to, Oh, okay. Can you tell me your thoughts on the future of fitness? Sure.
Kyle Shrum: I can go, go with it. I will say, I think. A lot of people notice people that don’t normally notice.
I have noticed the uptick that we’ve seen in home gyms, through the pandemic. people like us and people in our community obviously have seen this happening for years now. It’s not something that’s new to us. it’s something that we expected when the pandemic first is there’s probably gonna be a lot of people buying stuff to do at home.
and it’s something that’s kind of been around for a long time, but, but people that don’t normally notice, people who were maybe going to, try to get some home gym equipment cause their gym closed down or something realized, Oh man, all this stuff is gone because people bought all of [00:32:00] it. You know.
and so I think that this, that the pandemic has kind of brought, A more broad focus, to kind of that home gym movement that’s been happening. I don’t know what kind of, I mean, I could speculate, but I don’t know what kind of longterm effect that’s gonna have on commercial gyms. but I think there will be a percentage of people who can’t wait to sell their home gym stuff and go back to their commercial gym.
Jerred Moon: do you think that’s what’s going to happen? And anyone else feel free to chime in, but. We saw all these companies right when the pandemic hit, like rogue got flooded, they had to put out announcements. They like shut down their supply chain for a day. Like all these things, they’re still backed up. Like all, all the companies are doing it.
Rogue, French, like all these tightened. So we saw a huge surge of people ordering stuff. Like Kyle said. Is that what you think people are going to do you think people will be like, you know what? Glad that’s over like. I
Kyle Shrum: don’t think there, I don’t think there will be. I don’t think there will be a huge percentage of people that do that, but I think there [00:33:00] will be a percentage of people.
I think there’s just a certain kind of person who just likes going to the gym and they liked the gym atmosphere and they like the people in the gym and maybe they were going to a gym where they actually have a trainer. And they’re going to have somebody yell in their face and enforce them through all that.
Some people need that, you know, some people need that kind of, that kind of push. But I think that we’re going to see more people just hanging on to the stuff that they have and they kind of realize what we feel are the pros to having a home gym. and they’re going to see that now and they’re just going to stick with it.
Now. I don’t want to go so far as to say like. All commercial gyms are going to disappear. I think there’s always going to be a place for personal trainers in the commercial space, but I think we’ll see more than, more than anything, we’ll see a higher retention of home gyms than maybe in the past that we’ve seen.
Jerred Moon: Yeah. And this is just two examples from [00:34:00] the last week. I had a conversation with an old military colleague of mine, and then also I got my haircut. I probably should have put that in the update, but the, the, the girl who cuts my hair, they both had very similar things are like, I’ve been working out from home and that’s new for them.
They normally go to the gym. And they both kind of had the same response of like, you know, I really actually really enjoy it more than I thought I would. And it’s really cool to be able to work out from home, but they’re looking for, you know, program or something to follow. But their biggest concern is, I mean, it’s self awareness.
Like I just don’t know if I’m going to be able to stick to it. You know, just me being the only person here doing it every single day. And I think that’s a valid concern for most everybody. But I think the two people I talked to were not like. Fitness fanatics and, and they just, they work out because they know that they should and they, they are enjoying home fitness.
and they’re, the only thing, the only piece they’re worried about is accountability. So that’s just anecdotal for me. [00:35:00] Joe, what do you think future fitness is? I
Joe Courtney: got a lot of thoughts. So as far as the, yeah. Okay. So as far as the equipment thing that Kyle was talking about. I think if people are going to sell them, it’s gonna happen right now as things are opening because people are going to be like, yeah, I think I’m done with this.
And it, it’s probably just gonna be a small amount of people that just want it out of their other space, or they just didn’t like it as much as they thought they would and they’re just gonna get rid of it.
Jerred Moon: So a lot of our deals coming up is what you and Kyle are saying, like possibly a lot of deals coming up on all the places you can sell equipment.
Joe Courtney: That’d be a small percentage, maybe not on, yeah, I guess for like with the marketplaces and stuff, I think it will be a small percentage. Anybody else? If you buy a piece of gym equipment, you’re probably going to at least sit on it for a year. Especially those thinking that, you know, there might be a second surge come next flu season, so they just want to have a contingency for that.
But I think this time next year. Is when everything will really be sold, because then people will have owned it for over a year of the second surge or whatever will already be done, and the pandemic will be a past, a distant memory. and then people are going to realize that like, [00:36:00] okay, I didn’t use this as much this past year as I thought I would.
Maybe I should sell it now. so I think that’s as far as equipment for, for that landscape. So maybe not a ton right now, but I think they’ll, they’ll definitely be some people getting rid of some things. As far as like getting back to the gyms, like, global gyms and other things like gym memberships for those that it’s just not their thing to work out at home.
I think a lot of gyms are gonna have to do a lot of, addition by subtraction, and that’s getting rid of some of the negative things that people would like to give a gym memberships for. They just need to like. Or eliminate those. It’s like, you know, some like the contracts of how, you know, the horror stories or like we were trying to get out of their contracts and stuff like that.
And, the fact that, you know, when people were, when the PA, when Jim shut down, I don’t think only people’s first reaction was, okay, I need to get gym equipment from my house, so it’s not what I need to get. It’s. What should I be doing? And they just started looking at programming, you know, body weight stuff.
So I think now they’re gonna look at a gym and be like, Oh, okay, so now there’s a place to move [00:37:00] equipment, but you know, what do I do? Are they going to need, are they going to tell me what to do? So I think gyms are gonna need to actually have like programming available for people actual. Four, six, eight week programs that are just, they’re a part of a part of the membership versus just, here’s some equipment, go to town.
So I think you’re going to have to have more of that total package programming so that people to tell you what to do and keep them actually engaged using their stuff versus just, here’s some things. Come, come, you know, do it up.
Ashley Hicks: You think Jim’s really care about that though?
Joe Courtney: They want to have retention.
Yeah. If they want to have retention and like in the grand scheme of things, how are if you have personal trainers and how, how, I mean anybody can run a program kind of thing for and who knows what their standards are going to be. But if they just say they have a six week programs, they just tell the trainers, okay, all of you write a six or six or eight week program and then we’ll just market it to our people.
It’s not going to take them long. But then it’s something that they can just be like, Hey, look, we have all of these
Jerred Moon: programs and trainers [00:38:00] listening to this who think that might happen. And you, when you realize you don’t know how to program, we have some great resources for you and the three fitness.com
Joe Courtney: boom.
but. As far as the garage gym space, the, there’s definitely going to be keep growing because of all the, all the technology now and community things and apps. You know, Peloton has great apps and communities and people connect them there. If that’s used, do you want a bike. And then there’s this one thing that, I forget the name of it, but it’s like a wall mounted screen that you guys have seen.
Probably a lot
Jerred Moon: of new ones popping up, but I know you’re talking about, yeah.
Joe Courtney: Yeah. And that’s like, it’s on this tension system where you attach either handles or bars and stuff, which are just crazy. And it’s like, Hey, for, you know, some people that just want to do a little bit here and there, that could be kind of cool.
But just like those kinds of ideas and that technology coming out means that there’s gonna be so many opportunities to do this kind of thing. And. I was just watching the video that, coupe did from garage and review saying that a company reached out to him, that wants to do something like that with like the Peloton [00:39:00] type tech community, but with a barbell and a wreck.
Jerred Moon: so there’s an interested in that.
Joe Courtney: There’s just all kinds of stuff. Okay, well, Hey, we can just start doing it here. We’ll start doing some videos now that you have, you have the nice rack. Let’s just start shooting some streets.
Jerred Moon: You want to try some other programming? Kyle, I just wanted to know, interested.
Kyle Shrum: I’m interested in seeing that development. In the fitness space. I think it’d be cool seeing that happen.
Jerred Moon: Cause there’s a lot of equipment and people aren’t normally familiar with it cause it’s so freaking expensive. But what they do a lot of these scientific tests on are like, you know these, I forgot the name of them.
It’s a. Kinematic or something like that where it’s a continuous, force pressure is applied on these things. So like they know exactly to, to the poundage, how much something is doing. And it could be a bar attached to the floor. That’s like a deadlift. And, you kind of have to see one of these things to use them.
But bringing that technology to the masses, I think it’s pretty easy. And. Could be done. [00:40:00] My only problem with it. and maybe, I mean, maybe that’s the next great opportunity for garage gym athlete as a business to pursue something like that, but I’m just still so of the mindset of like, let’s get ’em like fitness for real life.
Like I still think these, like you, you have a resistance bar. Like, I don’t, I just don’t, I still, I think that you lose some of the functionality of being a human and doing stuff like that. that’s just my opinion of it. Like I said, it could be a faulty opinion that, It was a great missed opportunity here.
But, I’m just not, I don’t think it’s what people really need, but I think it’s a really cool, it’s going to, it’s a business that will blow up soon. Like shortly. Yeah.
Joe Courtney: But also there’s a lot of people, plenty of us that just don’t want to mess with technology, want to work it out. You just,
Jerred Moon: Oh, I almost like the heart rate monitor is almost too much.
Like why, why, why does this need to be here? alright, Ashley, what’s up? You got, I know you got some stuff.
Ashley Hicks: for me for the gym, I think if you, let’s say you’re sticking with a garage gym, especially since you were like, man, [00:41:00] this is just easy. It’s right here. I highly recommend Facebook marketplace.
And then what Joe and Kyle said, my husband and I are actually seeing. So Scott is. Every night, he’s always checking Facebook marketplace. We have a shared note of like what we want in our gym, and you know, if I think of something cool or if he thinks of something cool, we add to it. But we are just noticing like, you know, there are.
Rogue racks that people are trying to sell right now, and all sorts of stuff. rowers. And, so I think Facebook marketplace is a cool place for that. Maybe even Craigslist. I don’t, I don’t really know anything about Craigslist right now, but, so I think that would be. Beneficial to your wallet as well.
If you’re trying to add stuff to your gym and add it slowly. but my suggestion is if you are getting back, let’s say you’ve done nothing but body weight, you know, cause I know we have a ton of our garage gym members that have been doing no gear because some of them have their own gym memberships or, maybe you’re just slowly adding barbells and adding stuff to your garage gym [00:42:00] because of this whole thing you need to take it.
Kind of lacks on the strength, like give yourself some grace on it because you have lost strength. I mean, that’s just what it is. If you’re just been doing nothing but body weight for what, three months, now, you’re not going to be able to potentially hit some of the higher percentages that you normally used to.
but I would suggest don’t the first day you go out and use a barbell or use any sort of weights. Don’t hit your like new one rep max is like, don’t try to max out the first day. Like what I would say is scale it back. Use a lower percentage of, you know, maybe some old numbers or maybe a training max, what you think would work better and hit lower weight first and get your body used to those movements.
And I promise the strength will come. So, that was kind of my thought process behind this whole future of. Garage gyms, like people getting back into the actual weight training
Jerred Moon: to it. Yeah. And going from pandemic to not pandemic to [00:43:00] pandemic, to not pandemic. so something, one of my mentors said a lot, during this timeframe, for business in general.
he thinks that the future of business in every realm is going to be. Digitally based, physically enhanced, like, and if you’re not that type of business, you’re in trouble. So we’re digitally based, we’re barely physically enhanced. But I think that that’s going to be true of the fitness industry in general, is just all of these gems, like Joe mentioned programming, becoming a part of like a gym, like CrossFit boxes provide programming.
So they’re kind of like that, you know? But having some sort of digital base. And then being physically enhanced somehow? Like what if, you know, we have some people who’ve been through the coaching course who do hybrid model, coaching. So they, they have a gym and where people come to the gym, but they also have remote clients that are, that are still local and, but they only meet with them like once a month.
So they give them an online program to follow, to do at [00:44:00] home. You know, and they do that for 30 days or weekly checkins like zoom or whatever. This was all before the pandemic. We helped some coaches set up these types of systems just to like, they were like, ah, I’m kind of kept out of like people in the gym.
Like what can we do digitally? And then they have this like come meet once a month and you know, we do a session together, test some things like, talk about this and in the next month and all that, that I think that is. I think that’s the future of fitness in general. Having some sort of like digital base and and being physically enhancing.
I just think that you’re going to see that a lot more like these home gym things coming up. But one thing I don’t want people to get lost on, and this is why I’ve never, like, I’ve never cared about equipment, like you mentioned coop from garage gym reviews like. Coop does equipment I do programming, you know what I’m saying?
Like they’re two completely different things. I have almost no interest in equipment. So like when I get questions about equipment, it’s hard for me to give you responses cause I just, whatever works, man. [00:45:00] Like if I, if I don’t have a pull up bar, I’m going to go to try to find out how to pull ups on the side of my house.
Like that’s, that’s what I’m going to do. I don’t care if that’s the best system or not. so I would just wanna want to make sure people. Whether you’re pursuing Peloton or getting garage gym equipment or doing one of these bolt things to the wall, just don’t think that that’s your answer to any. If you have some sort of problem.
You need to find out what happened to get you there in the first place, because that’s what people do a lot of times is if like say overweight bad habits nutritionally, and then they started looking for a program and they’re like, what’s the program I can do or what’s the next diet I can follow? Or what’s the piece of equipment I can buy that’s just going to change everything for me?
Is it, is it the Peloton? Is the Peloton gonna just change everything for me? And it’s like, no, it’s not. There’s something much deeper at play here too, why you’re in that position and why can’t get yourself out of that position. And that’s what I think people need to focus on. so whether that is finding programming that works for you or finding out what the root cause of this stuff is, just be mindful.
Be aware of what’s really causing the deeper issue [00:46:00] here, because it’s not going to be really anything that we’re talking about. It’s going to solve your individual problems, the person listening to this. So you’re going to have to go on that journey yourself and find out how to.
Kyle Shrum: I think that’s something that, that we’ve seen as well is at least it’s.
It’s kind of the professionalization of home gyms. Does that make sense? But the, the companies that people are buying their equipment from and stuff like that have, you know, the equipment that people were buying. Like it’s, it’s a different, it’s kind of a different tier. Then than it used to be. Because the thing like home gyms are not new, like home gems have been around for decades.
I mean, you go back to, you know, you go back to how many of us have never seen a total gym commercial with Chuck Norris? You know what I mean? Or like the gazelle with Tony little, you know, or all these AB days of VHS is you can do, you know, all that kind of stuff, all that kind of stuff. That’s, or back in the day when you had like the concrete plates with the plastic coverings.
You know what I mean? Like so many of us had that [00:47:00] stuff. And it’s like home gyms are not new, but they’re just, they’re kind of going through an evolution
Jerred Moon: scale. Like the more more demand things got cheaper. I know even just when I started, my garage gym rings were like $250 for some time. And so I built the, I used to get so much crap for building rings and like you weren’t around at the beginning, you know, cause they’re like.
$30 now, you know? but I think you’re right. Like there’s just been a huge shift in the, in the world.
Kyle Shrum: Yeah. So I think it’s, it’s not just that, it’s not that the home gyms are kind of on an uptick. I think part of what’s driving that uptick is the. The professionalization of the equipment of, especially for like people who do CrossFit, like you can actually buy the stuff that professional CrossFitters use in competition after the, after the games are over.
Like you can go to rogue and buy the competition stuff, you know? Or you can buy the exact same stuff they’re using to train to go to the games. You know what I mean? It’s like you can buy that exact same stuff. and so it’s [00:48:00] just kind of, it’s an evolution that’s really, to me, it’s really cool to see.
Jerred Moon: Yeah. And if you go, I would encourage everyone to go back and listen to episode one of the garage gym athlete podcast. The very first one I did. It’s a short monologue about how we got here, how we got to garage gyms. And I go back from Jack Lalaine, Arnold, Tony Horton, Greg Glassman too, you know, here. So go back and listen to that, and I think you’ll kind of find out, okay.
This is where the garage athlete podcast started. Here’s what the pandemic happened, and now here’s, you know, what the future is. But I just think that there’s a huge shift in the industry in general. I mean, people. I mean, I don’t, I don’t shop. I buy everything on Amazon. And I used to hate doing like even clothes and shoes a bit.
Well, if it’s the wrong size, well, it’s so easy to return things now. A company’s used to just like pound you for that. They’d be like, Oh, wrong size, like, well, you’re gonna have to pay $45 in shipping returns. They’re $65 shoes. Well, you know, [00:49:00] stocking fee and everything else. Like, okay. that was like back in the day, internet sales now it’s like everything better work for me and be super convenient and everything.
And that’s just the way the world is moving in general. And I don’t think the fitness industry is any different. People don’t wanna leave their houses. I think home gyms are the future. So there we go. Definitive, no controversial, and I don’t like to say home gym, garage, gym coop got me accidentally saying that.
It’s a, it’s a garage gym. It can be if you are a home gym athlete, I’m not hating on you, but I just feel like there’s a big difference between someone who’s working out in a garage, gym, basement, gym or home gym. Because they’re very different when
Ashley Hicks: people ask Marco,
Jerred Moon: well, no, no, no, you, you can have the same mentality and be in any space so that, don’t, don’t get me wrong, but most of the time when I hear home gym, you have like a Peloton stuffed in the corner of your bedroom.
That’s what I think of when I hear home gym. I got you. Marco has a rock and a barbell in his [00:50:00] living room, like in a corner, so you can, you can have the right mentality and an exercise in any of those spaces. I’m just saying the reason I’m not normally comfortable any, when someone’s talking to me and they’re like, I have a home, Jen.
I’m like, is it a yoga mat in a, in a foam roller? Or do you like have a legitimate gym? Like what is it? And it’s normally the former, so yeah. All right, let’s, let’s burn through Sally’s revenge. I can break it up.
Joe Courtney: I got it up.
Jerred Moon: Okay,
Joe Courtney: so let’s start off with a mile run for time and right when you finish the mile, you’re going into Sally pushups.
So Sally up is the bring Sally up song by.
Jerred Moon: No,
Kyle Shrum: not the name of the song,
Ashley Hicks: green Sally up,
Joe Courtney: whatever. But
Kyle Shrum: that’s still not the name of the song
Jerred Moon: we’d had this conversation because Moby is
Kyle Shrum: kind of like,
Jerred Moon: okay, well
Joe Courtney: my workout is going well, so you play the Sally up song for the pull ups. If you don’t know what it is, then it’s on [00:51:00] the program and there you can just look it up, whatever the song is, it’s called the song or something and you rest for three minutes.
then you go to Sally and pushups the entire song, and then you rested three minutes, Sally up squats. And then right after Sally of squat, you’re going to another mile run. It’s not for time or anything just for completion. you can take your, your mile time or, for those. But I mean, all the reps are set for you, for the Sally up.
It’s just a grind and the challenge and scale accordingly. Appropriately.
Jerred Moon: Yeah. So I did watch the brief, There. I do give barbell recommendation. So recruit, I said, I think body weight and then established was 45 to 95 and then a competitor was 95 to 135 pounds. I just say like, anyone can go air squats if you want.
it’s, it’s a very tough, I did it at one 35 and it is, it’s bad enough. Sally up with a, with a barbell is bad enough. But then throwing it into this workout makes it that much worse. And so if you feel like your form is going to start collapsing or you’re [00:52:00] not going to be doing it very well, just drop the weight or drop the barbell altogether.
But if you want a good challenge and you know you can maintain form under a stress then than do it, give it a try, but don’t, don’t get hurt trying to be stupid.
Joe Courtney: Yeah. Just scale accordingly. You know, for the pushups, go down to your, your knees, even from the start if you need to, because they’re going to go quick and pull ups.
Ashley Hicks: Inverted body Rose.
Joe Courtney: Yeah. Rose assisted, however you to do those. The, the ones I like at the barbell and the rack with your feet kicked out on the box are great because it takes a lot of weight off of you.
If you can do those. Or
Ashley Hicks: if you’re really good at body weight stuff and you want to challenge I, my tip was throw on a vest, make this even harder.
Joe Courtney: Jared could do it with a vest.
Ashley Hicks: Yes, you can.
Jerred Moon: Yes. Not the pull ups, not the pull ups. I don’t think I could last the whole song. Well, could I drop from the bar?
That’s the, so when I do it, no, no vest. I try to not drop from the [00:53:00] bar, but
Ashley Hicks: well I dropped from the bar for the pull-ups cause I can’t, there’s no way I would be able to get through the pull ups with that. So,
Jerred Moon: well, I can’t, since I have two bullet bars in my garage now, one’s short, one’s tall. I can’t, but when, when I had the tall one, a big reason why I never dropped it because I didn’t want to jump back up there.
Yeah. That’s good. My vertical is like increased. Any other tips from anybody?
Joe Courtney: Yeah. Not from the miles a mile. And do it twice.
Jerred Moon: Yeah. Miles mile. Do it twice. Yeah. I’m trying to think if I got anything else. No, it’s all
Ashley Hicks: no jams recommendations cause you know the same song
Jerred Moon: over and over.
Kyle Shrum: Go ahead.
Jerred Moon: I mean, I already gave a whatever recommendation of weights, but for the squats, do not.
We, I used to do Sally up with, people in the military all the time and like, just as like a cool down I was like, mean, mean as all get out. Anyway. What I would always see is people completely [00:54:00] dropping all form once they’re in that bottom position because there, there are times where it’s like you’re down and then you have a longer, like you have to be down for a longer period of time.
Don’t you know, you know, stick your stomach out and round your back and like all these, like. Keep form, not just because it’s, it will be harder than I want it to be harder for you. It’s safer. Like if you’re, if you’re going to be in a position, you need to be in a position, not this like weird like me collapsing, you know, rounded back, whatever.
Am I getting angry or as a
Ashley Hicks: podcast?
Kyle Shrum: A little bit.
Ashley Hicks: Yeah, I agree. I’m at the bottom of the squat at the like holding it. And I’m like, at the lowest part I could ever be, but my back is up and I’m holding, cause especially if you have a barbell, like don’t round your back with a barbell, you’re gonna hurt yourself.
Joe Courtney: you might even be out your form if you hold an empty barbell.
Jerred Moon: Yeah. Or a kettlebell in the front.
Joe Courtney: Oh, come on.
Jerred Moon: We’re gonna have to call it here. [00:55:00] All right guys. Thank you so much for listening to today’s episode. I didn’t mention at the beginning cause we’ve talked about it a lot, but there is a new book out killing comfort. If you want to grab that, just release the. Planner. I think a lot of people don’t even know that was happening.
So the killing comfort planner is available now. It’s free with your purchase. You just have to let us know that you purchase the book and we’ll send you the planner. So if you haven’t done that, go to killing cover.com you can get a book in Amazon, bunch of formats. You also grab the audio firstname.lastname@example.org and if you want to be a part of the training that we’re doing each and every single day, do it garage and athlete.com sign up for 14 day trial, join the community and become a better human.
That’s all I got for this week.