প্রতিলিপি 🔗
WEBVTT
00:00:16.849 --> 00:00:17.809
Let's go.
00:00:18.050 --> 00:00:28.369
Welcome to Unstoppable by Design, where we talk all things fitness, mindset, and what it means to truly be unstoppable inside and outside of the gym.
00:00:28.530 --> 00:00:32.769
I'm Matt Terry, and today's topic came from one of our goal reviews.
00:00:33.009 --> 00:00:42.929
So, for anyone new to the show, every quarter or every 90 days, our coaches sit down one-on-one with our members and ask them a handful of questions.
00:00:43.170 --> 00:00:46.609
One of those questions is what do you want to learn more about?
00:00:47.090 --> 00:00:52.450
I was reading through the responses from this past round, and one of them stuck out to me.
00:00:52.689 --> 00:01:07.490
This particular member wanted to learn more about continuing to modify with a purpose, and that they express that they tend to try RX, but they won't hit stimulus, and if they scale, they typically overshoot their scaling.
00:01:07.890 --> 00:01:11.250
If you're sitting there thinking, yep, that's me, you're in the right place.
00:01:11.490 --> 00:01:16.289
This is one of the most common gaps I see in people who have been training for a while.
00:01:16.530 --> 00:01:22.929
They know the movements, they know the workout, but the scaling decision is where we leave fitness on the table.
00:01:23.090 --> 00:01:24.929
So let's talk about it.
00:01:25.489 --> 00:01:27.890
So, what is stimulus anyway?
00:01:28.129 --> 00:01:37.890
So, first, we have to talk about a word that coaches use quite a bit and is really hard to explain, even harder to understand, but that's stimulus.
00:01:38.129 --> 00:01:41.890
When we write a workout, every workout has an intent.
00:01:42.129 --> 00:01:45.409
It's designed to do something specific to you.
00:01:45.650 --> 00:01:56.530
Sometimes the goal is conditioning, finishing under 10 minutes with your heart rate up, and sometimes the goal is muscular endurance, hitting a specific muscle group with high volume.
00:01:56.849 --> 00:01:58.209
Sometimes it's mixed.
00:01:58.370 --> 00:02:03.730
It's like a workout that's supposed to get you breathing hard and burn out your shoulders at the same time.
00:02:03.969 --> 00:02:06.769
That intent with that is stimulus.
00:02:07.010 --> 00:02:18.769
So here's the thing the RX version of a workout, the prescribed version with the prescribed weights and reps, that's calibrated for an athlete who can hit the stimulus while doing it.
00:02:19.009 --> 00:02:27.490
If you can do the RX weight, but the workout takes you 25 minutes when it was supposed to take eight, you didn't get the intended workout.
00:02:27.730 --> 00:02:34.689
You got a different workout, maybe even a worse one for what your body needed today or for what your goals are.
00:02:35.009 --> 00:02:46.050
And on the flip side, if you scale way too light because you wanted to finish fast and you're done in four minutes, barely breathing hard, you also got a different workout.
00:02:46.290 --> 00:02:48.610
Same problem, opposite direction.
00:02:48.930 --> 00:02:53.889
If you're ever unsure what the stimulus of the workout is supposed to be, ask the coach.
00:02:54.050 --> 00:02:55.649
That's literally what we're there for.
00:02:55.730 --> 00:03:01.410
Before the workout starts, walk up and say, Hey, what should I feel during this workout?
00:03:01.730 --> 00:03:08.290
Three sentences from a coach can completely change how you approach the next 15 to 20 minutes of your day.
00:03:08.529 --> 00:03:16.529
One of the things that can really help you and your coach decide how you'll scale for the day is knowing how you perform.
00:03:16.930 --> 00:03:21.810
Here's the part that nobody likes, but it's where the answer actually lives.
00:03:22.129 --> 00:03:25.329
You have to know how you perform on these movements.
00:03:25.569 --> 00:03:29.170
How long does it take you to do 50 wobbles unbroken?
00:03:29.329 --> 00:03:32.209
Do you even go unbroken or do you break at 30?
00:03:32.449 --> 00:03:35.810
How long does a 400 meter run take on a normal day?
00:03:36.050 --> 00:03:43.170
And when you do 2159, are you the kind of person who chains the first round and then has to break the next two up?
00:03:43.250 --> 00:03:46.209
Or do you break early and you stay steady throughout?
00:03:46.529 --> 00:03:49.329
This isn't about being slow or fast.
00:03:49.730 --> 00:03:50.610
It's data.
00:03:50.769 --> 00:03:55.009
Every time you do a workout, you're collecting information about yourself.
00:03:55.250 --> 00:04:02.529
The more reps and the more workouts you log in your head or in wad up, the better your scaling decisions get.
00:04:02.769 --> 00:04:08.850
If you want to make calculated decisions about stimulus, you need calculated data on yourself.
00:04:09.089 --> 00:04:10.449
That means paying attention.
00:04:10.610 --> 00:04:12.290
How long did the workout take?
00:04:12.529 --> 00:04:14.529
How many breaks did I take?
00:04:14.850 --> 00:04:20.290
That weight felt heavy by round three, or the weight felt easy by round one.
00:04:20.769 --> 00:04:27.730
You don't have to write it all down, but the people who modify with a purpose have a feel for their own engine.
00:04:27.970 --> 00:04:32.850
They know that ninety five pound thrusters chip away at them around minute four.
00:04:33.090 --> 00:04:37.810
Or they know that they can hit a set of five comfortably, six is pushing it.
00:04:38.050 --> 00:04:42.610
They know that they need 30 seconds of rest after 20 burpees, not ten.
00:04:43.009 --> 00:04:49.889
That's the magic that's reps, that's miles, that's showing up enough times to actually learn yourself.
00:04:50.129 --> 00:04:55.170
Okay, so let's say you know your engine and you know the stimulus of the workout.
00:04:55.410 --> 00:04:59.009
What does smart scaling actually look like in practice?
00:04:59.250 --> 00:05:01.009
The simple test is this.
00:05:01.330 --> 00:05:05.889
Does the way I'm scaling still
Load full transcript
accomplish the intent of the workout?
00:05:06.129 --> 00:05:14.370
If the workout is supposed to be done in under 10 minutes and hit a certain muscle group, however you scale has to accomplish both.
00:05:14.689 --> 00:05:16.449
Not one, both.
00:05:17.090 --> 00:05:25.490
Scaling the weight down so you can finish in time, but skipping the muscle group on accident, that's not a scale, that's a different workout.
00:05:25.730 --> 00:05:32.050
Keeping the weight at RX but stretching it to 18 minutes instead of ten, that's a different workout altogether.
00:05:32.290 --> 00:05:35.250
Smart scaling holds onto the intent.
00:05:35.490 --> 00:05:36.689
Here's a real example.
00:05:36.850 --> 00:05:41.810
Let's say the workout has wall balls, but you're working around a shoulder thing.
00:05:42.129 --> 00:05:47.009
Wall balls light up your shoulders, so we want to back off them a little bit.
00:05:47.250 --> 00:05:51.569
But the wall ball isn't really there for shoulder development in this workout.
00:05:51.730 --> 00:05:57.650
It's there to be a full body, breathy, leg burning movement that gets your heart rate up.
00:05:57.889 --> 00:06:02.129
So you scale to keep the intent just without the shoulder load.
00:06:02.370 --> 00:06:14.530
A few options could look something like a bear hug on the wall ball, you hug the ball tight to your chest, squats at the same depth, stand up tall, no throw, you'll still get breathing, the legs, the cycle.
00:06:14.850 --> 00:06:17.650
Could be jumping squats instead of just regular squats.
00:06:17.970 --> 00:06:22.290
No ball at all, uh same legs, same cycle, same heart rate punch.
00:06:22.530 --> 00:06:25.730
Could be single arm dumbbell thrusters with your good arm.
00:06:25.889 --> 00:06:29.970
Different stimulus on your shoulder, but same hip drive, breathing, and full body work.
00:06:30.610 --> 00:06:31.970
Notice what we did.
00:06:32.129 --> 00:06:37.730
We didn't dodge the workout, we didn't pick something easy because shoulders were sore.
00:06:37.970 --> 00:06:44.050
We picked something that still does the same job to your body, with a path around the limitation.
00:06:44.290 --> 00:06:46.530
That's modifying with purpose.
00:06:46.689 --> 00:06:49.330
The intent stayed, the path changed.
00:06:49.970 --> 00:06:54.449
This stuff doesn't happen overnight, it comes with trial and error.
00:06:54.610 --> 00:07:02.050
You're going to scale wrong, you're going to do an RX workout that wrecks your week, or pick a weight that didn't challenge you at all.
00:07:02.210 --> 00:07:03.170
That's part of it.
00:07:03.490 --> 00:07:06.610
The point is to pay attention afterwards.
00:07:06.930 --> 00:07:08.370
Was that the right call?
00:07:08.530 --> 00:07:10.850
What would I do differently next time?
00:07:11.090 --> 00:07:14.290
If you do take one thing away from this episode, take this.
00:07:14.530 --> 00:07:16.210
Rx is not the goal.
00:07:16.449 --> 00:07:18.370
The stimulus is the goal.
00:07:18.610 --> 00:07:22.050
The RX is just one of the many paths to get there.
00:07:22.210 --> 00:07:26.210
And for a lot of people, on a lot of days, it's not the right path.
00:07:26.530 --> 00:07:31.090
Talk to your coach, know your engine, pick a scale that hits the intent.
00:07:31.330 --> 00:07:34.850
That's what modifying with purpose actually means.
00:07:35.330 --> 00:07:42.770
But before we wrap up today, I want to give a huge shout out to Ashley, who was our most recent raffle winner.
00:07:42.930 --> 00:07:45.970
Congrats again, Ashley, and thanks for supporting the show.
00:07:46.210 --> 00:07:50.689
And speaking of the show, our next raffle is going to be on June 6th.
00:07:50.850 --> 00:07:59.569
For as little as$3 a month, you can get entered to win a full seat to the Ultimate Boot Camp Challenge, something valued at$199.
00:08:00.129 --> 00:08:08.610
The link to support the show is right in the show notes, and every single subscription, no matter the amount, helps us keep putting these episodes out.
00:08:08.850 --> 00:08:13.170
That's it for this one, and until next time, be well, be unstoppable.