رونوشت کامل #88 - 7 Uniform Standards Built for Competitive Tactical Athletes

able to handle those barriers that are coming. 00:04:31.120 --> 00:04:31.600 Why? 00:04:31.839 --> 00:04:42.959 Because so many people are freaking program hopping, they have no idea what they should be doing, or they you know jump a program from week to week, or they smash a bunch of different methods together and hope for the best. 00:04:43.199 --> 00:04:46.160 Maybe they're running some different diets with a name to lose fat. 00:04:46.240 --> 00:04:52.879 Maybe they're stressed about the tape or whatever that may be, and we're just running random protocols, random things that we see. 00:04:53.040 --> 00:04:58.800 We jump around, we don't know what's working, we don't know you know what's not working, all these different things. 00:04:58.959 --> 00:05:08.560 And no wonder why we have imposter syndrome or people are always saying a lack of confidence or we're overthinking what we need to do, right? 00:05:09.120 --> 00:05:16.079 Because our inner critic is so damn loud because we are not providing evidence to shut it up, right? 00:05:16.240 --> 00:05:22.399 It's always saying I'm not strong enough, fast enough, powerful enough, confident enough, lean enough, whatever that may be. 00:05:22.879 --> 00:05:29.920 Why would it silence itself if we are just kind of shooting from the hip or doing whatever we feel like it when it comes to training? 00:05:30.079 --> 00:05:30.399 Right. 00:05:30.480 --> 00:05:33.519 It doesn't make any sense, but again, a lot of people do that. 00:05:33.680 --> 00:05:39.920 And the goal with these standards is really, really, really just simplify what tactical training should be. 00:05:40.079 --> 00:05:45.360 We focus on these seven uniform standards, and now we can start operating from faith instead of fear. 00:05:45.519 --> 00:05:51.360 Where if we get these done when we are supposed to, we make sure that there's nothing that's falling off the map. 00:05:51.439 --> 00:05:53.600 They're always incorporated in our training. 00:05:53.759 --> 00:05:58.319 Now we have that big picture, we have that overall strategy with what we are getting after. 00:05:58.480 --> 00:06:00.160 We are going to be good to go. 00:06:00.480 --> 00:06:02.079 So what do we do? 00:06:02.240 --> 00:06:03.120 Where do we start? 00:06:03.279 --> 00:06:09.839 I always say, like I already talked about, there should be a specific performance target on the schedule, right? 00:06:09.920 --> 00:06:12.399 It's not just, I want to get strong. 00:06:12.560 --> 00:06:14.319 It's like, okay, cool, that's a great goal. 00:06:14.399 --> 00:06:16.399 I love it, but like, what does that mean? 00:06:16.560 --> 00:06:17.040 Why? 00:06:17.199 --> 00:06:18.319 I want to get fast. 00:06:18.480 --> 00:06:19.680 Okay, for what? 00:06:20.000 --> 00:06:25.680 Why, you know, what's the what's your history look like when it comes to running, all these different types of things. 00:06:26.000 --> 00:06:28.319 We want very, very specific. 00:06:28.879 --> 00:06:33.360 I have a hierarchy, like somebody, this is not me saying, but like a client. 00:06:33.439 --> 00:06:38.560 I have a HIROX event on X date, and this is the this is this is what I want to do. 00:06:38.720 --> 00:06:39.439 Okay, cool. 00:06:39.519 --> 00:06:41.120 Like we have a specific target. 00:06:41.360 --> 00:06:43.680 I have a marathon on this date. 00:06:43.759 --> 00:06:46.240 I want to run at this pace, right? 00:06:46.399 --> 00:06:50.079 Maybe I have airborne or air assault on this date. 00:06:50.319 --> 00:06:53.279 This is what I need to be capable of, right? 00:06:53.360 --> 00:07:00.000 Now we are starting to be specific, or I have warrant school, I have uh CPAT coming up on X date, right? 00:07:00.079 --> 00:07:01.759 Now we have something that we can work with. 00:07:01.920 --> 00:07:17.439 We have specific standards, we have times, we have maybe a uh some weight that we want to use, whether it's a strongman or powerlifting, we have reps that we need, we have uh maybe it's a PT score that we have, we have specific targets that we can reverse engineer, right? 00:07:17.519 --> 00:07:23.360 And I think it's very important, not only just to say those things of like, hey, this is what I want to do. 00:07:23.439 --> 00:07:26.639 Uh, this is the the how and the when or or the what. 00:07:26.879 --> 00:07:29.600 It's like now we need to start thinking about the why. 00:07:29.759 --> 00:07:32.959 This is a big piece that's often oftentimes overlooked. 00:07:33.120 --> 00:07:37.600 It's not sexy, it's it's one of those things where it's like, ah, this is like kind of cringy. 00:07:37.680 --> 00:07:40.399 I don't want to talk about this stuff or or whatever. 00:07:40.720 --> 00:07:42.800 Why do you want to do these things? 00:07:43.040 --> 00:07:47.759 This is going to be, if we really get to the root, we go a couple of whys deep. 00:07:47.839 --> 00:07:51.279 Now we can start understanding like why you want to do these things. 00:07:51.439 --> 00:07:57.120 And that can be our lever for endurance to really keep pushing through when those barriers come. 00:07:57.279 --> 00:07:58.959 Not if, but when, right? 00:07:59.040 --> 00:08:03.600 So if you say, I want to, I want to get fast because I think it would be cool, right? 00:08:03.680 --> 00:08:10.240 And now your schedule is chaotic, maybe some family stress, maybe you're doing, you know, uh long shifts, all these things. 00:08:10.480 --> 00:08:11.839 How cool does that seem? 00:08:12.000 --> 00:08:13.439 Not very cool, right? 00:08:13.600 --> 00:08:30.639 But if you are saying, like, okay, I want to do this because uh, you know, I've always wanted to do this and prove to myself or prove to my team that I'm able to be out front, whatever that may be, it's going to be a lot more powerful than just, oh yeah, it would be cool, right? 00:08:30.720 --> 00:08:36.320 And it's the same thing, like, oh, I want to be 185 because I want to be lean. 00:08:36.399 --> 00:08:38.240 And it's like, well, why?

00:08:38.399 --> 00:08:41.200 Like, what is that, what does that mean for for what? 00:08:41.440 --> 00:08:48.240 Oh, I'm not like comfortable in my body, or I've never been, you know, confident or have that command presence. 00:08:48.399 --> 00:08:54.320 Okay, that is a lot more powerful than just saying, I I I want this arbitrary number, right? 00:08:54.399 --> 00:09:16.879 But realizing like once we go deep, right, we we tap into a memory, maybe a vision, maybe a specific story that's sticking with you, maybe it's you know, doing it for something bigger than yourself, whether it's to prove, you know, uh to your kids or to your family, to your team, maybe it's a legacy of somebody that passed and you want to do it for them. 00:09:17.039 --> 00:09:19.279 Like now we're starting to cook with fire. 00:09:19.440 --> 00:09:29.120 Again, that is going to be your unfair advantage because it's extremely individualized to you, and that's what's going to push you through the daily BS that we have to get through. 00:09:29.200 --> 00:09:29.519 Right. 00:09:29.600 --> 00:09:31.360 So, again, that is your unfair advantage. 00:09:31.440 --> 00:09:42.320 And I would challenge you to really sit with it and think about it because it's not going to be found in a podcast, YouTube video, Instagram post, chat GPT, whatever that may be. 00:09:42.399 --> 00:09:45.200 It's like, no, really sit with yourself, get uncomfortable. 00:09:45.360 --> 00:09:46.320 Why do you want to do this? 00:09:46.480 --> 00:09:48.720 Okay, now let's execute. 00:09:49.039 --> 00:09:55.919 So once that stuff is laid out, now we can get to the execution phase where we have specific numbers, we have specific targets. 00:09:56.080 --> 00:10:02.320 Now, what we want to do is get a readiness evaluation where we are testing specific qualities that are going to be tested. 00:10:02.559 --> 00:10:05.120 Very, very important where now we have an understanding. 00:10:05.279 --> 00:10:08.559 Okay, maybe your aerobic capacity is a little bit weak. 00:10:08.720 --> 00:10:09.840 Like let's test it. 00:10:10.080 --> 00:10:13.120 But let's also, again, remember we are hybrid athletes. 00:10:13.279 --> 00:10:14.799 Let's test our strength as well. 00:10:14.960 --> 00:10:25.679 Maybe we do some 3 RMs, some five RMs, maybe we do a 30-minute steady state assessment, maybe we do a two-mile time trial, maybe we do a 5K, right? 00:10:25.759 --> 00:10:45.039 Again, it's going to be reverse engineered from your goals, but it's very important to get this starting point so we can just capture a bunch of different data, whether it's like, okay, this is the weight that we used, this was our heart rate, this was our heart rate recovery, this was the distance that we covered, or these were our time durations, right? 00:10:45.120 --> 00:10:49.840 And I think it's very important to get those, but most importantly, detach from the outcomes. 00:10:50.000 --> 00:10:54.720 It's not about saying, oh, like, damn, I knew I was slow

or whatever that may be. 00:10:54.799 --> 00:10:58.639 It's like, no, now we have data that we can retest in the future. 00:10:58.879 --> 00:11:03.919 So in eight weeks, you retest it and it's like, holy shit, like, damn, I was kind of moving. 00:11:04.000 --> 00:11:05.440 I improved my distance. 00:11:05.519 --> 00:11:07.440 Uh, my average heart rate went down. 00:11:07.600 --> 00:11:09.600 Okay, like now I'm moving in the right direction. 00:11:09.679 --> 00:11:12.080 We have our trajectory and we know where we're headed. 00:11:12.240 --> 00:11:19.279 Because again, if we are just kind of shooting from the hip, we are just running without any kind of eval, that is again where that loud inner critic comes in. 00:11:19.360 --> 00:11:21.200 And it's like, well, you're still not fast. 00:11:21.679 --> 00:11:25.360 You're, you're, uh, you're you're still overweight or whatever that may be. 00:11:25.519 --> 00:11:32.320 But again, if we start measuring backwards, measuring against our starting point, we can show the the progress that we're making. 00:11:32.639 --> 00:11:39.279 So with this big vision, the specific target, I want you to think about that being the long-term plan, right? 00:11:39.360 --> 00:11:41.840 That is our overall strategy, big picture. 00:11:42.000 --> 00:11:43.440 That's the long-term target. 00:11:43.600 --> 00:11:45.600 Now we have our readiness evaluation. 00:11:45.759 --> 00:11:47.039 This is our starting point. 00:11:47.200 --> 00:11:48.879 That is exactly where we are starting. 00:11:48.960 --> 00:11:50.559 It's like, okay, no judgment. 00:11:50.639 --> 00:11:51.600 This is where we are. 00:11:51.840 --> 00:11:57.440 But now we understand which direction we're facing because we're still going to hit that long-term target. 00:11:57.679 --> 00:12:00.320 So those two are very, very important together. 00:12:00.639 --> 00:12:06.399 Next, we're going to start prioritizing what you suck at based off of the uniform standards. 00:12:06.559 --> 00:12:09.039 So we're going to go over those seven uniform standards. 00:12:09.200 --> 00:12:17.600 Again, it's it's extremely important to drop your ego, drop your pride, and truly focus on what you suck at, right? 00:12:17.679 --> 00:12:21.360 It's so like easy just to do what you're really good at, right? 00:12:21.440 --> 00:12:22.480 Oh, I'm I'm strong. 00:12:22.559 --> 00:12:29.039 I can, you know, do two times my body weight in squat, bench, and deadlift, but I have a terrible aerobic capacity. 00:12:29.200 --> 00:12:33.440 You are still going to operate like somebody with a terrible aerobic capacity. 00:12:34.080 --> 00:12:41.120 Oh, you can cruise around the track, you can run 630 miles, uh, no problem, but you can't handle your body weight. 00:12:41.279 --> 00:12:45.679 You're still somebody who's going to get absolutely crushed and exposed, right? 00:12:46.080 --> 00:12:54.159 The I'm not good enough person, but they, you know, maybe they have elite performance all around, they're

still going to get rattled, panic, and freeze. 00:12:54.399 --> 00:12:54.720 Right. 00:12:54.799 --> 00:12:58.559 So we need to understand that with these standards, everything is a system. 00:12:58.720 --> 00:13:01.360 This is one system, seven standards within. 00:13:01.679 --> 00:13:03.919 Everything respects and reflects one another. 00:13:04.080 --> 00:13:10.799 So if you really suck with your aerobic capacity, but you start bringing it up, now all of a sudden you're able to recover. 00:13:10.879 --> 00:13:13.519 Now all of a sudden your energy levels are higher. 00:13:13.679 --> 00:13:20.720 Now all of a sudden you created a bigger bandwidth to be able to put more strength, more uh hypertrophy, more fueling, right? 00:13:20.799 --> 00:13:25.279 Now you're fueling the machine, you're doing all these things all because you improved your biggest limiter. 00:13:25.440 --> 00:13:25.679 Right. 00:13:25.759 --> 00:13:31.039 And the same thing applies to uh nutrition, the same thing applies to lifestyle. 00:13:31.200 --> 00:13:33.919 Lifestyle is another huge one that a lot of people overlook. 00:13:34.080 --> 00:13:36.559 They think about training, they love the X's and O's. 00:13:36.639 --> 00:13:39.440 And I'm like, well, what are the what are your standards look like? 00:13:39.600 --> 00:13:39.919 Right? 00:13:40.000 --> 00:13:41.519 What does your routine look like? 00:13:41.759 --> 00:13:43.519 Do you go to bed at similar times? 00:13:43.759 --> 00:13:46.720 What does your uh you know, decompression look like? 00:13:46.879 --> 00:13:48.320 What does your stress management look like? 00:13:48.480 --> 00:13:50.000 What do your hobbies look like? 00:13:50.159 --> 00:13:50.399 Right. 00:13:50.480 --> 00:13:55.679 You start asking all these questions and and and it oftentimes leaves a lot of tactical athletes flat footed. 00:13:55.759 --> 00:14:01.919 And it's like, well, that there's a lot of room for growth when it comes to professional development and when it comes to our mental capacity. 00:14:02.080 --> 00:14:04.320 So maybe that's what you need, right? 00:14:04.480 --> 00:14:12.000 Maybe you are somebody that you know negotiates with themselves when it gets a little hard and you quit, right? 00:14:12.159 --> 00:14:23.039 So maybe it's not even your physical capacity, maybe it's your mental capacity, and now all of a sudden we start getting into untapped potential because we start working on your mental capacity and you start building self-efficacy. 00:14:24.080 --> 00:14:24.480 Right? 00:14:24.639 --> 00:14:29.360 All these things are connected, and again, the the weakness is always going to be your limiter. 00:14:29.519 --> 00:14:34.000 So our goal should always be to bring that weakness up to a performance standard. 00:14:34.240 --> 00:14:43.759 That is how you get that 24-7, 365 readiness for any target, whether it's in uniform, whether it's on a on a course, whatever that may be. 00:14:44.159 --> 00:14:46.639 So we'll get into the uniform standards now. 00:14:46.799 --> 00:14:47.919 Again, there are seven. 00:14:48.080 --> 00:14:55.440 I think it's very, very important and it's crucial that these respect and reflect what you are doing and your availability, right? 00:14:55.600 --> 00:15:07.360 That is the main thing, and and obviously your your performance targets, because a lot of people will see these seven standards and be like, all right, well, full steam ahead, but they are intentionally built. 00:15:07.519 --> 00:15:14.320 So it doesn't matter your days of availability, it doesn't matter how many days you can train per week. 00:15:14.480 --> 00:15:19.120 It doesn't matter, you know, what your specific targets are inside or outside of uniform. 00:15:19.279 --> 00:15:27.919 If we hold on to these seven general buckets, we'll be able to piece together what we're what we need to be doing to get us from point A to point B. 00:15:28.240 --> 00:15:32.960 So the first one here, like I already alluded to, is exceed personal standards. 00:15:33.200 --> 00:15:35.840 This is from a mental capacity standpoint. 00:15:36.080 --> 00:15:42.559 So I always ask the question what are things that you can execute on a day-to-day basis to ensure forward progress? 00:15:43.440 --> 00:15:44.399 Very simple. 00:15:44.559 --> 00:15:46.639 This is self-efficacy in a nutshell. 00:15:46.720 --> 00:15:48.960 You do what you said you were going to do, right? 00:15:49.039 --> 00:15:53.360 These are the small things that a lot of people overlook and they don't think it's a big deal, right? 00:15:53.519 --> 00:15:55.919 It's not a big deal if I hit snooze every day. 00:15:56.000 --> 00:16:00.159 It's not a big deal if I said I was going to read for 15 minutes and I don't. 00:16:00.320 --> 00:16:07.600 It's not a big deal if I said I was going to get, you know, 7,500 steps and I got 6,000 and called it quits. 00:16:08.159 --> 00:16:08.559 Right. 00:16:08.639 --> 00:16:09.279 But it is. 00:16:09.440 --> 00:16:14.559 Those are huge from a self-efficacy standpoint because you are doing what you said you were going to do. 00:16:14.720 --> 00:16:15.039 Right. 00:16:15.120 --> 00:16:24.159 If you negotiate with yourself on the little things, what do you think is going to happen when you're in the pain cave and your quads are talking to you, everything's burning up, right? 00:16:24.399 --> 00:16:29.919 And you you don't think you have another gear and your internal dialogue's like, damn, I'm smoked, I'm torched. 00:16:30.000 --> 00:16:30.639 I need to stop. 00:16:30.720 --> 00:16:31.519 I need to stop. 00:16:31.679 --> 00:16:36.320 Well, you're most likely going to stop because you negotiated with yourself on the small things. 00:16:36.639 --> 00:16:42.240 So with these personal standards, I like to pick three and say, hey, these are non-negotiable. 00:16:42.399 --> 00:16:44.639 These should get done on a day-to-day basis. 00:16:44.720 --> 00:16:48.399 I don't care how chaotic the schedule is or what you got

going on. 00:16:48.639 --> 00:16:52.159 You said to yourself, you said to yourself you're going to get these three things in. 00:16:52.240 --> 00:16:53.519 So you get them in, right? 00:16:53.679 --> 00:16:55.360 Sometimes you're going to need to be creative. 00:16:55.519 --> 00:16:58.720 Sometimes you're going to need to figure out how to prioritize. 00:16:58.879 --> 00:17:10.319 But I promise you, if you get these three three things in on a day-to-day basis, your three, and you start proving to yourself that you are doing them, you are holding your standard, that confidence is going to transfer. 00:17:10.559 --> 00:17:17.200 So just for some examples of things that a lot of clients do, like a lot of people love to read at night. 00:17:17.279 --> 00:17:20.319 That is their like quote unquote cooldown for the day. 00:17:20.559 --> 00:17:25.119 Um, I had a client say the own the last hour, change your life. 00:17:25.359 --> 00:17:30.559 That is something where, okay, the last hour of the day, I control the last hour, right? 00:17:30.799 --> 00:17:37.680 I, you know, put my phone down, I get my uniform prepped, I get my nutrition ready, and we call it a night, right? 00:17:37.839 --> 00:17:39.200 Everything is good to go. 00:17:39.359 --> 00:17:43.599 Um, another guy, he has do not hit snooze. 00:17:43.680 --> 00:17:44.799 So first thing in the morning. 00:17:44.960 --> 00:17:53.680 He's a drill instructor, has absolute chaos, super early wakeups, is you know, hitting probably 20 to 30k steps per day. 00:17:53.759 --> 00:17:55.039 It's insane, right? 00:17:55.200 --> 00:18:09.119 So with him, he found he was consistently hitting snooze, having later starts in the morning, and it was just like they he knew it was gonna be going into chaos throughout the day, and he started his own morning with chaos. 00:18:09.440 --> 00:18:12.240 So we're like, okay, we're going to, you know, put this in. 00:18:12.319 --> 00:18:17.119 I you are going to see this lifestyle standard every time you open the app in the morning. 00:18:17.279 --> 00:18:18.480 What are you gonna do about it? 00:18:18.559 --> 00:18:18.720 Right? 00:18:18.799 --> 00:18:19.839 Are you gonna hit an X? 00:18:19.920 --> 00:18:24.640 Are you gonna say, uh, whatever, I'll I'll uh I'll just hit snooze, these five minutes are worth it. 00:18:24.880 --> 00:18:28.000 Or are you gonna say, you know what, this is looking at me in the face. 00:18:28.160 --> 00:18:29.440 I'm going to hold my standard. 00:18:29.519 --> 00:18:31.680 Now all of a sudden you can control the morning, right? 00:18:31.759 --> 00:18:37.200 And then if you implement something in the last hour of the day, you're controlling the front half and the back half of the day. 00:18:37.359 --> 00:18:47.519 You can't necessarily control the chaos, the midpoint of the day, but you will be in a much better perspective from a stress management perspective if you control the front of the half and the back half. 00:18:47.839 --> 00:18:51.920 Again, exceeding your personal standards is not about the small things. 00:18:52.000 --> 00:18:55.519 These are your lever to be able to get to the big things. 00:18:56.880 --> 00:18:59.519 Number two here, fuel the machine, right? 00:18:59.680 --> 00:19:00.559 So very important. 00:19:00.640 --> 00:19:03.759 And again, the the exceed personal standards is every single day. 00:19:04.319 --> 00:19:07.759 Now, fuel the machine, this is this as well, is every single day. 00:19:08.079 --> 00:19:12.079 You need to make sure that you are eating enough to fuel the demands, right? 00:19:12.160 --> 00:19:13.759 That is just plain and simple. 00:19:13.920 --> 00:19:19.839 It should be, you know, a non-negotiable standard that you are focusing on on a day-to-day basis, right? 00:19:20.000 --> 00:19:26.160 So I don't care if it is a fat loss phase, if it is a gain phase, if it is a maintenance phase. 00:19:26.319 --> 00:19:32.160 The target should always be to eat the most amount of food you can eat to make sure that we're moving in the right direction. 00:19:32.799 --> 00:19:44.480 So you have a tactical athlete that is, you know, running, maybe they're rucking, maybe they're hitting some full body, maybe they have uh full body and some speed work, right? 00:19:44.559 --> 00:19:59.599 They're doing a lot of different things, and you're starting to hit me with 1800 calories, or um, you know, your fat and your fat calories or your fat grams are almost double your carb intake, protein is low, it's like, well, we're not fueling the machine. 00:19:59.759 --> 00:20:03.440 You're you're eventually gonna break down, which is no good, right? 00:20:03.599 --> 00:20:15.119 So again, making sure that when it comes to carb intake, when it comes to overall caloric allotment, when it comes to your protein numbers, you are intentionally focused on these, right? 00:20:15.359 --> 00:20:16.559 Again, it's it's simple. 00:20:16.720 --> 00:20:17.759 I know it's not easy. 00:20:17.920 --> 00:20:20.640 It takes work, it takes effort, it takes sacrifice. 00:20:20.880 --> 00:20:28.240 But if you want to get from point A to point B and you really want to be a hybrid athlete, this must be a focus point. 00:20:28.480 --> 00:20:31.279 The last podcast episode, we had the tactical dietitian. 00:20:31.440 --> 00:20:34.319 She said a couple of different things that phenomenal podcast. 00:20:34.400 --> 00:20:37.599 She she said a bunch of different things that really resonated with me. 00:20:37.680 --> 00:20:39.839 And I was like, wow, that's that's very, very cool. 00:20:40.000 --> 00:20:48.960 So even her recommendation from a fueling perspective is you don't need to go absolutely bonkers with macros and everything right off the jump. 00:20:49.119 --> 00:20:51.359 Maybe that's something that you work towards and earn. 00:20:51.519 --> 00:20:56.079 But two things that she said for non-negotiable, and I posted this as a reel the other day. 00:20:57.599 --> 00:21:01.279 Your meal

consistency should be pretty similar throughout the day. 00:21:01.359 --> 00:21:07.599 So maybe you're targeting four to five meals, maybe six, depending on you know what your caloric allotment looks like. 00:21:07.680 --> 00:21:09.920 But they are at you know similar frequencies. 00:21:10.160 --> 00:21:22.240 You don't need to be on a timer or anything, but it's like, okay, my body knows I am getting fed at these times approximately, and we are making sure that hey, we're we're good to go from a uh uh caloric standpoint. 00:21:22.400 --> 00:21:23.359 That's number one. 00:21:23.519 --> 00:21:25.839 Number two is peri-workout nutrition. 00:21:25.920 --> 00:21:29.759 So your pre-intra and post-nutrition should be dialed in. 00:21:29.920 --> 00:21:32.559 This is easily something that you can control as well. 00:21:32.720 --> 00:21:36.240 If you train in the morning, what does your pre-workout nutrition look like? 00:21:36.400 --> 00:21:41.279 Are you shooting for you know 60 to 90 grams of carbs to 120 grams of carbs? 00:21:41.440 --> 00:21:44.400 Do we have a post workout meal that's good to go? 00:21:44.559 --> 00:21:44.799 Right. 00:21:44.880 --> 00:21:52.880 Because again, we know there's going to be chaos, chaos, midpoint, and sometimes endpoint of the day, or maybe your energy levels are gonna be low throughout the end of the day. 00:21:53.119 --> 00:21:57.119 Again, this is where that person those personal standards come in huge. 00:21:57.200 --> 00:21:59.759 And it's like, okay, these are my two meals that are. 00:22:00.079 --> 00:22:06.480 Pre and post, if at worst case, that's all that you can kind of prep and that's all that you can kind of manage, it's still a win, right? 00:22:06.559 --> 00:22:09.359 You're you're fueling the sessions, you're fueling the machine, right? 00:22:09.519 --> 00:22:22.079 So we need to get away from the chronic dieter who's you know consistently eating 800 calories or 1800 calories, you're you know, you're feeling tired, brain fog, consistent crashes. 00:22:22.160 --> 00:22:24.160 It's like, well, what does your nutrition look like? 00:22:24.319 --> 00:22:26.160 You are most likely not fueling the machine. 00:22:26.319 --> 00:22:29.119 We need to make sure that we are fed and we're performing. 00:22:29.279 --> 00:22:33.920 And the cool thing with nutrition is you will 1000% feel it. 00:22:34.079 --> 00:22:36.319 Like it's not just a nice to have. 00:22:36.559 --> 00:22:41.519 You take somebody who is drastically under-eating, or maybe their carb intake is very low. 00:22:41.839 --> 00:22:44.480 You sometimes even double their carb intake. 00:22:44.640 --> 00:22:46.319 It's like, whoa, I feel amazing. 00:22:46.480 --> 00:22:50.000 Pumps were insane, performance went up, my runtime went down. 00:22:50.160 --> 00:22:51.279 I feel great. 00:22:51.519 --> 00:22:55.200 This is a big high ROI point that a lot of tactical athletes are missing. 00:22:55.359 --> 00:22:57.519 Make sure you're fueling a damn machine. 00:22:57.839 --> 00:23:00.640 Number three here is train violently, right? 00:23:00.720 --> 00:23:06.880 So, this is a thought process of hey, we need to not forget about the athlete and tactical athlete, right? 00:23:07.039 --> 00:23:18.559 Many people are either going full bore into a bodybuilding style program, or maybe strongman, or maybe you know, mixing in, conditioning, calling themselves a hybrid athlete. 00:23:18.720 --> 00:23:24.240 It's like, okay, well, we're moving in the right direction, but we need to make sure that we're being athletic, right? 00:23:24.319 --> 00:23:30.880 So being athletic, that is tissue tolerance, that is injury prevention, fast twitch development. 00:23:30.960 --> 00:23:32.400 There's a bunch that comes out of it. 00:23:32.559 --> 00:23:40.160 But again, here we want to jump, hop, throw, power skip, move multi-directional, like all these different types of things, right? 00:23:40.240 --> 00:23:42.240 We want to do these multiple times per week. 00:23:42.319 --> 00:23:49.200 I usually say at like sometimes two times per week, depending on the person, depending on the target, maybe three times per week. 00:23:49.279 --> 00:23:52.720 Um, you can use them as CNS primers in your warm up. 00:23:53.039 --> 00:23:59.440 You could do pogo hops, box jumps, med ball throws, um, like I said, skips. 00:23:59.680 --> 00:24:06.079 We could do agility ladders, things like that, just to make sure that that we have that twitchiness, right? 00:24:06.160 --> 00:24:07.279 We are athletic. 00:24:07.519 --> 00:24:15.119 Um, I I see those videos on Instagram sometimes where it's like, hey, show me how to or can you skip? 00:24:15.440 --> 00:24:20.640 And you see these adults like skipping and they just look like Neanderthals. 00:24:20.880 --> 00:24:22.400 I'm like, what is going on? 00:24:22.640 --> 00:24:25.519 Like, so again, like I wouldn't be surprised. 00:24:25.680 --> 00:24:29.440 Um, I say, you know, don't be a NARP, a non-athletic regular person. 00:24:29.599 --> 00:24:39.759 If we take all tactical athletes and we line them up and we say skip, I'm sure that there would be some absolute atrocious like skipping or moving like an athlete. 00:24:39.920 --> 00:24:43.359 So it's one of those things, truly, like use it or lose it. 00:24:43.519 --> 00:24:45.440 So we need to make sure that we're touching on it. 00:24:45.519 --> 00:24:58.799 Again, don't need to be crazy with it, you know, going crazy, doing all these um crazy things, but two times per week we'll offer some really good ROI with injury prevention and making sure we're we're we're staying athletic, right? 00:24:58.880 --> 00:25:20.400 Uh an example I always use is like uh I just picture, I don't know why this always comes to my mind, but um, I wonder how many like firefighters get injured, like jumping out of the truck or uh police officer like blowing a hammy um because they just came into a full bore sprint or not able to clear a fence, right? 00:25:20.559 -->

00:25:26.240 Like these little things that that could be most likely prevented um if we just mix them into our program. 00:25:26.400 --> 00:25:41.279 And again, what I like to do is kind of keep that uh primer, a little circuit there, working in some um some whether it's stability, whether it's uh pogo hops, something like that, um, mixing it in in the warmup is always a good opportunity. 00:25:42.079 --> 00:25:46.640 Number four here, get strong and handle body weight, self-explanatory, but big thing. 00:25:46.720 --> 00:25:53.200 Hey, we want to be as strong, if not stronger, than the biggest, um, as fast if not faster than the smallest, right? 00:25:53.359 --> 00:25:54.240 That is our target. 00:25:54.319 --> 00:25:58.000 We want to be in that mid-range, the multi-tool kind of use here. 00:25:58.160 --> 00:26:02.799 We're we're uh, you know, not experts in anything, but we're we're we're decent, right? 00:26:02.880 --> 00:26:04.000 We're good at everything, right? 00:26:04.079 --> 00:26:07.279 That's the idea of bringing your weakness up to performance standard. 00:26:07.519 --> 00:26:18.160 So with getting strong, obviously there's a ton of nuance here when it comes to strength training, but just making sure at a bare minimum you can handle your body weight in some of the main movers. 00:26:18.319 --> 00:26:32.880 So it doesn't necessarily have to be a pure barbell um deadlift, barbell bench, and barbell back squat, but any kind of like squat variation, hinge variation, um press variation, you're able to do your body weight for reps, right? 00:26:33.039 --> 00:26:34.960 That should be the target. 00:26:35.279 --> 00:26:48.079 If you can't, um you either need to maybe start working on you know your your body comp a little bit, or we want to also uh, you know, a good another good opportunity would be to increase relative strength. 00:26:48.240 --> 00:26:55.039 So from a calisthenic perspective, we're able to handle our body weight, um, able to crush standards on a PT test. 00:26:55.359 --> 00:27:01.440 But again, from a durability and injury prevention standpoint, we just need to be straight up strong, right? 00:27:01.519 --> 00:27:10.559 We need to, you know, not necessarily be, like I said, a power lifter or barbell purist, because at the end of the day, there are diminishing returns with strength, right? 00:27:10.640 --> 00:27:15.440 We don't want to be on that, you know, far right when it comes to you know powerlifting totals. 00:27:15.599 --> 00:27:26.720 But it's like, okay, we we don't want to sacrifice conditioning for arbitrary strength that is is honestly like uh not redundant, but maybe a little bit overdone, right? 00:27:26.880 --> 00:27:41.599 So again, finding that sweet spot or that Goldilocks zone to really be like, okay, we're strong enough, we can handle our body weight, um, we can rip out some calisthenics, maybe we can farmer carry our body weight for a good duration, we're in a good spot here. 00:27:41.759 --> 00:27:51.039

Um, when it comes to like the layout here, uh again, it's it's very variable depending on your goals and depending on what your weaknesses are and where they are. 00:27:51.200 --> 00:27:53.519 But you know, I would say two times per week. 00:27:53.680 --> 00:28:01.920 Uh, if you're doing two times per week, that's uh I would recommend full body, but there's upper lower, so two uppers, two lowers. 00:28:02.079 --> 00:28:07.119 Um, you could do like a hybrid split, um, you know, a lower, upper full body. 00:28:07.279 --> 00:28:08.559 There's push-bull legs. 00:28:08.640 --> 00:28:16.640 There's a ton of different options there, but I would say at a minimum, um, let's shoot for two days per week and then kind of build from there. 00:28:16.720 --> 00:28:20.559 Um, but again, it depends on your availability and depends on your targets. 00:28:21.119 --> 00:28:24.319 Number five here, move fast, slow, and practice pacing. 00:28:24.400 --> 00:28:25.279 This is a fun one. 00:28:25.440 --> 00:28:29.359 This is definitely a glaring weakness for many different tactical athletes. 00:28:29.519 --> 00:28:33.599 I would say pacing in general is the main skill that all of us need to work on. 00:28:33.680 --> 00:28:37.920 And I am not even just talking about uh like race pace or different things like that. 00:28:38.079 --> 00:28:47.920 I am talking about pacing for overall targets, pacing for uh, you know, slowing down a little bit when it comes to you know going all in and locking in. 00:28:48.160 --> 00:28:51.279 Um, but uh, you know, very important nonetheless. 00:28:51.519 --> 00:28:52.640 So move fast. 00:28:52.720 --> 00:28:57.359 You know, we want to make sure we are, you know, touching on neuromuscular power. 00:28:57.519 --> 00:29:02.799 We're working on our leg turnover, fast twitch fibers, we're improving running economy, right? 00:29:02.880 --> 00:29:04.799 This is building that athletic base. 00:29:05.200 --> 00:29:08.559 We want to be economically sound here with a base. 00:29:08.880 --> 00:29:19.759 Um, and I I'll admit I used to say, like with base building, it's like, hey, you know, death by zone two, just go very slow and um just give it time, right? 00:29:20.079 --> 00:29:21.759 Like I just said, pace yourself. 00:29:22.000 --> 00:29:33.279 But uh to build a true base, you know, we need to move fast, we need to move slow and intentional, and we need to also practice our pacing, um, especially with tactical athletes where we have limited time. 00:29:33.440 --> 00:29:38.079 We can't necessarily go into an all easy type stage, right? 00:29:38.160 --> 00:29:40.240 That's gonna kind of set us up for failure on the job. 00:29:40.480 --> 00:29:45.920 So again, making sure we're moving fast with the slow, it's also very important, right? 00:29:46.000 --> 00:29:50.000 We're not neglecting that aerobic, that zone two, that low and slow. 00:29:50.160 --> 00:29:53.359 But it's very important to improve your overall capacity. 00:29:53.599 --> 00:29:57.519 Um, there's not a huge recovery burden if we keep that intact. 00:29:57.680 --> 00:30:03.359 But again, if we hit on uh fast and slow, it's like, okay, we have the far left, we have the far right. 00:30:03.519 --> 00:30:09.119 Maybe if we put that into perspective, we're going faster than goal pace and we're going slower than goal pace, right? 00:30:09.200 --> 00:30:11.839 Just to kind of put it into a different perspective there. 00:30:12.079 --> 00:30:16.799 Now, what we do is we start working towards the middle and we start practicing pacing. 00:30:16.960 --> 00:30:21.359 So, for an example, if we run a two-mile time trial, right? 00:30:21.440 --> 00:30:32.480 Like your middle or your moderate work, you're you're practicing pacing, that's gonna be that tempo or threshold, maybe around uh around goal pace, stuff like that. 00:30:32.640 --> 00:30:33.839 And then we're gonna move fast. 00:30:33.920 --> 00:30:42.880 So maybe we're moving fast with 200s, 400s, 800s, and then we're gonna move slow, which we're forgetting about pace and we're building your overall capacity, right? 00:30:43.039 --> 00:30:48.640 So I, you know, we want to eventually work to a point, in my opinion, where we're hitting on one of these per session. 00:30:48.799 --> 00:30:58.400 There's a ton of different ways you can organize it depending on your availability, but maybe we're doing a full body day and a hard conditioning session, right? 00:30:58.480 --> 00:30:59.920 Maybe some 200s after. 00:31:00.079 --> 00:31:06.960 Then maybe we're doing, you know, a uh a tempo run, something in the middle or like kind of threshold-ish. 00:31:07.279 --> 00:31:14.240 Maybe we do a full body day and then maybe we finish with a row, uh a full body day or uh a full body day. 00:31:14.400 --> 00:31:19.759 Um, I don't know if I said that twice, but either way, there's there's a bunch of different ways that we can work these in. 00:31:19.839 --> 00:31:26.640 But I I think the most optimal thing that we could be focusing on is getting to a point where we're working in all these, right? 00:31:26.720 --> 00:31:40.960 So uh depending on your starting point, if you're building a base, maybe you work on some lower impact, maybe you're on an air bike, so air bike sprints, maybe you're doing hill sprints, maybe you're doing sled sprints, maybe you're working to a point where you're doing 200s. 00:31:41.279 --> 00:31:48.000 Then we obviously want multiple different easy options, and then maybe, like I said, we blend that to the moderate in the middle. 00:31:48.160 --> 00:31:55.599 Um, uh again, just for from my perspective, I see a lot of people or hear about a lot of people. 00:31:55.839 --> 00:32:02.000 All they're doing is essentially that moderate zone, and you're not really getting paid for hard or easy. 00:32:02.160 --> 00:32:06.960 There's nothing wrong with the moderate, it's very important to learn how to pace ourselves. 00:32:07.119 --> 00:32:09.599 Um, but that is a big mistake that I made.

00:32:09.680 --> 00:32:14.000 So, or I made, I honestly made, and I see people make here. 00:32:14.079 --> 00:32:21.440 So we want to again make sure we're going for max and 10 on these different types of runs, and that is not mean max intensity. 00:32:22.400 --> 00:32:25.519 Number six here is work capacity on demand. 00:32:25.680 --> 00:32:32.559 So this is kind of like an umbrella term for a combination of different qualities and different domains in the other standards. 00:32:32.720 --> 00:32:38.000 Um, but think about you know, strength, think about strength endurance, think about maybe calisthenics. 00:32:38.160 --> 00:32:42.480 We want to see how you operate with a certain time frame, right? 00:32:42.640 --> 00:32:48.160 So maybe that's a mystery run where you don't know how far you're going with your team. 00:32:48.400 --> 00:32:55.599 Maybe it's a uh a certain operation where you have a comp or you need to use a combination of strength. 00:32:55.759 --> 00:32:58.160 Maybe you're lifting something, maybe you're running, right? 00:32:58.240 --> 00:33:11.680 So it's a combination of both, but really to kind of put it into perspective is we want to see how you work with you know repeated qualities, uh, maybe under real uh real conditions, and then most importantly without breaking down. 00:33:11.839 --> 00:33:19.920 So it's kind of again a culmination of pacing, a combination of strength, a combination of uh relative strength, all these different types of things, right? 00:33:20.000 --> 00:33:21.279 And why is this important? 00:33:21.440 --> 00:33:31.920 Because we start looking at it from a big picture perspective, and say you have somebody who can run, you have two people, they both can run a very fast mile time, right? 00:33:32.079 --> 00:33:40.240 You have one person, however, runs the mile and is absolutely smoked for the rest of the day, smashed, brain fog, can't really function. 00:33:40.400 --> 00:33:46.480 You have somebody else who runs the same time and now they're they're functioning for the rest of the time in the uniform, right? 00:33:46.640 --> 00:33:52.559 You have uh, you know, some guy, two guys who can deadlift 450 pounds. 00:33:52.720 --> 00:34:00.160 One guy is out of commission for a couple of days, the other guy is doing a sprint drag carry after, right? 00:34:00.319 --> 00:34:02.720 So just kind of giving you a different perspective on this. 00:34:02.880 --> 00:34:07.279 There's a ton of different ways that you can test it with uh and you can get more specific. 00:34:07.519 --> 00:34:16.079 For example, maybe you do you're getting to a point where you're doing easy work and you are adding in some fun stuff, maybe you're adding in pickups or strides, right? 00:34:16.239 --> 00:34:18.000 How do your legs feel after that? 00:34:18.159 --> 00:34:20.320 Can you get back to nasal breathing? 00:34:20.480 --> 00:34:24.880 You know, we're hitting on fast twitch fibers, we're uh working on pacing. 00:34:24.960 --> 00:34:30.880

There's multiple different things in there, and we're testing your specific work capacity for that easy run with strides. 00:34:31.039 --> 00:34:36.559 There's other things that we can do, like um adding in like emams every minute on the minute. 00:34:36.639 --> 00:34:59.519 Um, maybe we're doing a mixed modality strongman type, and we're doing uh air bike for 20 seconds, resting 40 seconds, maybe um hand release push-ups, 20 seconds work, 40 seconds rest, maybe kettlebell swings, 20 seconds, 40 seconds, and maybe um chin-ups, something like that. 00:34:59.679 --> 00:35:02.320 And now we're we're testing things under time duration. 00:35:02.480 --> 00:35:12.400 We have some incorporated rest, but it'll be cool to look at the data afterwards and see your heart rate, see comparisons, and now we can start kind of comparing that in the future to another uh another eval. 00:35:12.960 --> 00:35:14.800 Another one that I love is amraps. 00:35:14.960 --> 00:35:20.880 Again, I don't usually traditionally train with emoms or amraps, uh, but they're a good test point. 00:35:20.960 --> 00:35:22.639 And again, it depends on the goal. 00:35:22.719 --> 00:35:38.639 But a a good amrap that I use in a readiness evaluation from time to time is a uh 15-minute AMRAP, five hand release push-ups, no, excuse me, five chin-ups, 10 hand release push-ups, and 15 kettlebell swings, right? 00:35:38.719 --> 00:35:42.719 We see how many rounds that you can get in 15 minutes, resting as needed. 00:35:42.960 --> 00:35:44.239 Maybe that's our first eval. 00:35:44.639 --> 00:35:53.679 We tested again in eight weeks, working on those things, and it's like, wow, we, you know, you were able to complete eight complete rounds in the first go round, now you completed 10 or 11, right? 00:35:53.840 --> 00:35:58.960 Your work capacity for that specificity for these, you know, quote unquote real conditions. 00:35:59.119 --> 00:36:08.719 We're not going to run an op out there, but um, something where we're testing grip strength, we're testing uh the lower body, we're testing, you know, upper body strength endurance, right? 00:36:08.880 --> 00:36:13.199 So we're mixing a bunch of different things and seeing how you last in the time durations. 00:36:14.000 --> 00:36:19.199 So, number seven here, the final one is recover and be able to do it again tomorrow. 00:36:19.440 --> 00:36:34.400 This is something that again, a lot of people neglect and they think the the old school toughness or the traditional tactical, let's just beat the shit out of ourselves and see, you know, let's do gut checks every day and see how far we make it. 00:36:34.719 --> 00:36:36.880 That is absolutely no good, right? 00:36:37.039 --> 00:36:42.559 You take a police officer, you absolutely smash legs with 25 sets of legs. 00:36:42.719 --> 00:36:46.079 Now all of a sudden you're in a foot pursuit the next day, you're burnt toast. 00:36:46.400 --> 00:36:56.000 You take a firefighter, smash his chest and try, then you know,

has to run into a burning building and push a door down, burnt toast, right? 00:36:56.159 --> 00:37:09.760 So again, it's not uh, you know, this isn't the flex that that we thought it was of just being like, all right, I'm gonna be sweaty, sore, fatigued, I'm gonna do CrossFit classes, I'm gonna do high rock classes and just be obliterated the next day. 00:37:09.920 --> 00:37:11.360 Again, that is not readiness. 00:37:11.440 --> 00:37:12.719 That's the exact opposite. 00:37:12.880 --> 00:37:18.000 So with all these things, they need to be kind of tapered down to see where you are currently at. 00:37:18.239 --> 00:37:20.480 So we can slowly increase, right? 00:37:20.639 --> 00:37:26.480 We can slightly, we can slightly embarrass you enough to show up and and keep adapting, right? 00:37:26.559 --> 00:37:28.559 That is honestly the goal of training. 00:37:28.639 --> 00:37:35.119 We don't want to, you know, uh just leave you on the floor, freaking, you know, uh barely breathing, right? 00:37:35.199 --> 00:37:36.480 That is not productive. 00:37:36.639 --> 00:37:39.280 That is uh that is testing, that is not training. 00:37:39.440 --> 00:37:44.159 We want to test on a uh on a consistent basis, but not every single day. 00:37:44.320 --> 00:37:46.639 We are clearly missing the intent with that. 00:37:46.960 --> 00:37:51.760 So that, you know, recover and be able to do it again tomorrow is it's very simple. 00:37:51.920 --> 00:38:01.519 You know, we want to increase durability, we want to increase your overall physical and mental resilience, and most importantly, be that 24-7, 365 ready, right? 00:38:01.679 --> 00:38:07.920 So you take any uniform and you consistently build around those targets, you will be good to go. 00:38:08.079 --> 00:38:18.800 And the cool part is now we can start targeting your priority that's going to not only keep you good to go in uniform, but have you hit your other performance target, right? 00:38:18.960 --> 00:38:29.920 Again, we talked about trying to combine and being competitive, talking about high rocks, races, um, air assault, airborne, selections, thousand-pound clubs, right? 00:38:30.239 --> 00:38:35.599 Standards, times, uh, weight, reps, PT scores, all these different types of things. 00:38:35.840 --> 00:38:44.800 You take that on one end, you have these seven uniform standards, and now we can start meeting in the middle and say, okay, we're going to do our readiness evaluation. 00:38:45.039 --> 00:38:46.239 What do we suck at? 00:38:46.320 --> 00:38:46.639 Right? 00:38:46.719 --> 00:38:49.039 What is going to embarrass you the most? 00:38:49.199 --> 00:38:51.599 That is what you should be prioritizing. 00:38:51.840 --> 00:38:58.400 But the most important aspect is not the other six uniform standards don't fall off the map. 00:38:58.639 --> 00:39:04.639 So that is something that I think goes missing, where it's like, okay, we're gonna go all in on a running program. 00:39:04.800 --> 00:39:06.559 Let me get couched to

5K. 00:39:06.719 --> 00:39:09.119 Again, liability when it comes to strength. 00:39:09.280 --> 00:39:12.639 So, what we need to do is say, okay, you know what? 00:39:12.960 --> 00:39:15.039 I need to improve my aerobic capacity. 00:39:15.119 --> 00:39:17.119 My running economy is not where it needs to be. 00:39:17.280 --> 00:39:19.119 Okay, how many days can we train? 00:39:19.280 --> 00:39:21.280 All right, we can train four days per week. 00:39:21.440 --> 00:39:25.519 We know the move fast, slow, and practice pacing needs to be the priority. 00:39:25.760 --> 00:39:28.239 Well, we're still gonna be training the other six. 00:39:28.400 --> 00:39:36.639 We're still gonna be training strength, we're still gonna be training, you know, power output, we're still definitely gonna be working on personal standards and fueling the machine, right? 00:39:36.719 --> 00:39:42.880 But we need to make sure your aerobic capacity is good, and that's going to have a great impact on everything else, right? 00:39:42.960 --> 00:40:02.000 Because again, like I had mentioned, that weakness that you are maybe avoiding, that you are not really thinking about, it doesn't matter which one of the seven you are is lagging behind, it needs to be prioritized so we can avoid getting hurt, we can avoid getting exposed, and we can avoid getting outpaced, right? 00:40:02.320 --> 00:40:07.599 That is the power of bringing that biggest weakness up to performance standards, right? 00:40:07.679 --> 00:40:09.440 That is what's capping all your performance. 00:40:09.519 --> 00:40:12.960 And now we can start hitting 24-7, 365 readiness. 00:40:13.039 --> 00:40:25.599 We can be good to go in uniform, but also increase our confidence, increase our self-efficacy, prove to ourselves that we are in cape or we are capable of crazy different milestones with whatever you put on the schedule. 00:40:25.679 --> 00:40:29.519 And again, that is started by bringing up your number one weakness. 00:40:29.840 --> 00:40:35.360 So I will say the the last thing here is I do have that tactical readiness blueprint. 00:40:35.440 --> 00:40:37.199 It is based on this episode. 00:40:37.280 --> 00:40:39.599 It is based on those seven uniform standards. 00:40:39.760 --> 00:40:41.280 It takes two to three minutes. 00:40:41.440 --> 00:40:48.159 The cool thing is they're all the questions are purpose-driven, they're all reverse engineered from our seven uniform standards. 00:40:48.320 --> 00:40:54.079 From there, we'll be able to see, okay, we need to bring this one up, or we we should probably prioritize this one. 00:40:54.159 --> 00:40:59.280 And then we will build out your long-term strategy and make sure you are good to go. 00:40:59.519 --> 00:41:16.880 The cool thing is with that strategy, it's uh, you know, the times vary a little bit, but I send a, you know, I'll say eight-minute video going over what we need to focus on, the specific strategy, the specific tactics that you need to be using and implementing to bring up these specific weaknesses. 00:41:17.039 --> 00:41:23.440 And most importantly, slots for readiness evaluations and understanding that, okay, this process is dynamic. 00:41:23.599 --> 00:41:27.840 Well, maybe we crush the aerobic capacity, we improve it, we're going really good there. 00:41:28.079 --> 00:41:30.559 Maybe we need to start bringing up our nutrition. 00:41:30.639 --> 00:41:35.119 Maybe we're slacking a little bit on nutrition, maybe we're gonna prioritize that, so on and so forth. 00:41:35.280 --> 00:41:38.000 So if you are interested in that, I will link it below. 00:41:38.079 --> 00:41:46.239 Again, it takes two to three minutes and it will 1000% be worth your time with an eight minute video, eight to ten minute video um going over the specifics. 00:41:46.480 --> 00:41:48.400 But as always, I appreciate you. 00:41:48.559 --> 00:41:49.760 I appreciate your support. 00:41:49.920 --> 00:41:52.480 And uh, I'm always here if you have any questions for me.