Ep. 63: Build Strength While Building Endurance

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Welcome to the Rising Tribes Podcast.
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I'm Nik Urankar with Braxton Cave.
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And if you find value in this episode, we hope that you'll subscribe to the podcast, like, share.
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And if you know somebody or even yourself, if this is value, please pass it on.
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It helps us a ton, and we are super grateful to have you listening.
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This is the first time I'm opening the podcast without saying welcome to Rise and Tribes Podcast.
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Because we have a true intro that you guys already heard.
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And I had to say that now because it's my first time, and we've been sitting here for a couple minutes waiting for me, and I couldn't not do it.
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So I had to I had to start there.
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That was my first non-intro intro.
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All right, that's out of the way.
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Anyway, that was the easiest thing for me to do.
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I and in in that note, we're gonna talk fitness today.
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Um, which I don't think we've really talked.
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It's been a while.
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Yeah, it's it's been a while.
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And I and I would say, even since we've talked, a lot has changed.
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Nick said we should probably talk about something a little more lighthearted today.
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I did.
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I I I mean I agree.
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Let's make it more, let's make it funny.
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Yeah, I feel like we've been there's been a lot.
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Chelsea actually told me the other day, she's like, I was listening to the podcast, and I was trying to listen to it as if like I didn't know you, like you weren't my husband.
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And she's like, You say some really good stuff.
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And I was like, You had to like take me out of the equation as like who I am.
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She's like, Yeah, I just want to let you know.
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She was trying to make sure she wasn't biased.
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Yeah, I was like, Okay, cool.
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So, um, but as far as fitness goes, we've had a lot that has have has changed.
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I mean, I've had an injury in my bicep, um, from saying, like, hey, I'm gonna compete, to we've got the two high rocks races.
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I know our mileage and running is up.
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We've had now we have a big group of people that are gonna be doing race with us that we've got to um actually do a little simulation of sorts with people.
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Um we got a big group of people join us on Saturday morning.
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Yes, Saturday morning runs.
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The Ryzen run has uh been awesome.
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I think we actually just had one of the guys text like, I hope people are running.
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We haven't sent out anything for tomorrow.
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We haven't set the mileage for the yeah, I'm actually not running.
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We have a soccer tournament.
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Um, but we've been doing all that while still lifting.
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Um and I would say really fitness at this stage is a pretty high priority um in both of what we're doing.
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For me, I've been picking up um the amount of training I've been doing, filling in a lot of gaps that I would normally kind of like ho-hum past, uh, which is some of the stuff I wanted to kind of chat through on the fitness being um, you know, a lot of I I've had a lot of people that have seen me run.
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Um, a guy at the gym actually came up to me and was like, dude, do you just like work out all the time?
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Because I just saw you running like five miles away from here an hour ago, and now I see you in here.
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And I was like, Oh, well, I'm I actually have pretty high mileage.
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And he's like, How are you so big?
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And I was like, Well, I lift too.
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He's like, Yeah, but like you can't stay big and run.
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What a bet.
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And that's and I think that that's like a that's a pretty common thing.
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People, um, we have one of the guys in our group.
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I don't know if I can shout out Nate.
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I I just did.
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Um, when he he decided that him and his wife were gonna do the race with us, and he was like, dude, I don't want to lose a bunch of weight.
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Like that was his fear.
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Um, now fast forward, and he's like wanting to do a hundred-mile race.
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I think the weight thing has gone out of his mind, but that's a fear of people when you start adding in quote unquote cardio is hey, I'm gonna get small.
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And what I was gonna I kind of like to play the short game in the sense of okay, cool.
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Can you get strong and become a good endurance athlete?
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In the short game meaning, but let's say you have 20 minutes to actually lift.
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Because I think a lot of people will be like, well, I couldn't do both because I don't have the time.
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And I think that it is pretty easy to maintain or get stronger, even in about three days a week of 20 minutes of lifting.
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And I'll explain what I think, but my question to you is do you think you can gain muscle or at least maintain the muscle that you have and improve as a endurance athlete, or just add in longer work?
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Yeah.
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Well, I think so many people get stuck in the I'm either a a runner or I'm a lifter.
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Like there people live in these two camps.
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And but I think you know, over the the last couple of years, you know, we've seen the explosion in the term hybrid athlete.
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Um I think if you just take a step back for a second and you just look at athletes in general, they do both.
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And so it's like it's like being an athlete's not a new term.
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If you look at any sport, anyone who trains for sport, you do both.
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You lift, you run, and then you do some pretty skill-specific work.
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And so I don't, it's not like it's something new.
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I think a lot of people, once they get past high school or whenever they may have stopped playing sports, they get into one of these camps because they no longer look at themselves as an athlete.
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And so, and I lived in this camp, um like post-football for a little while, right?
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But when I was trying to figure out where I was gonna go on my journey, what's gonna be the next kind of challenge, you know, all I all I did was lift weights.
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And mostly because you know, we've talked about this before of you know, running for my whole life as an athlete was punishment.
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So it wasn't something that I enjoyed.
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I didn't know how to do it other than like a full max effort to where it did feel like punishment.
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Any of us who train now, when you do like interval work or threshold work, it's painful for a reason.
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Um, but there's so much more to it.
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So, yes, I'm a firm believer that you can add or maintain the muscle mass you have.
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I guess I can be a living example of that.
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In my last uh DEXA scan that I did, my body fat percentage went down and my muscle went up.
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So it's it's definitely possible.
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I think it's but it's a culmination of all the things.
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It's you gotta have it's a smart training approach, it's continuing to lift, it's you know a huge part of its nutrition uh to be able to support uh the work that you're putting in, but it's it's definitely possible.
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Yeah, and I think not only is it possible, there is a downside to trying to do that is mass mass moves mass when you're pushing against it, but when you're trying to move just the mass, it is harder to be a good endurance athlete and be really big and muscular.
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That's uh when Nick and I were training for our first high rocks race, he was like, You push the sled, like you used to do this.
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Yeah, you move that, and then it's like, yeah, but it gets you really tired, makes running harder.
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And that's the trade-off.
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I'm like, Yeah, but you're you're the sled guy.
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Yeah, but that's so I think yes, can you?
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But I also know like if I lost 20 or 30 pounds, would I be a better runner?
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Uh yeah.
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Do I want to lose 20 or 30 pounds?
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Not as much as I I don't want to enough to be that good of a runner.
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So for me, when I say, like, you know, the short game, for me, like when I trained, so the hybrid athlete, I think a lot of that came out of just this style of the training styles have changed.
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And I would say that back when I started trying to dabble in what do I want after football, um there was this, I started calling it there's this underground world of fitness that nobody knows about.
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And I had a buddy that would just share all these things.
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That's when, you know, UFC was becoming big and like fighting and training to fight, but it was like not mainstream.
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You know, not many people were watching it.
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You were either like an ex-wrestler or you just like liked fighting, and there was this training style.
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Then there was power lifting, and then you'd have strongman, which was like once a year be on ESPN, and you're like, look at these guys, they're moving rocks and stuff, but it was not mainstream.
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You'd randomly get these like blips on like ESPN or on this thing, and then there was Olympic lifting, which I was like, what is this?
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Then you look and you're like, oh, they're all Russian and Chinese.
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Like they started when they were four.
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Yeah.
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And you and you just start getting in, then you're like, oh, there's endurance sports, but it's not just like triathlons and stuff.
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There's people running 150 miles out in 100 degree weather, and there's people climbing mountains and doing so.
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Then I started finding these underground places to where I was like, Well, what am I gonna do?
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Then it was like, oh, there's gymnastics, but oh, you don't you do gymnastics as a kid, and then it you can't do it when you get older because you're not flexible enough.
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So I was like, well, that's not a thing I'm gonna do.
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And I remember when I found CrossFit, it was like, oh, wait, we just take all this underground stuff and regular stuff, and we just do it and find out if it gets us fitter.
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So, what I love and why like I've found fitness and training to be so easy to me is because I have so many tools in my tool belt.
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I've done so much that example for me, getting strong, I can do three lifts.
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So for me, I would say, and I've probably said this a long time ago on the podcast.
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If you had me do three lifts and only three lifts, and then had me do any endurance stuff, I could get stronger in those lifts and become a better runner or a better whatever.
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And it'd be squatting, pulling, most likely a deadlift or clean pressing.
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So putting something over my head over a bench press, and more most likely like a back squat or a front squat.
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And when I would train, and I think the difference between like myself and if you go like to the gym and more of a traditional is people were doing like, okay, here's my main lift or two lifts, and then I go and I've got these five accessory things that I do, and then I've got like my finisher or whatever, and it's like an hour.
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And what I would do is be like, well, I just I go in and I squat for 20 minutes, and then I go and I run for an hour and a half, and then I go and I figure out like, okay, I want to do this other leg thing, or I'm gonna do this, but like everything was broken out into tiny blocks.
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Most of the time it was between seven and twenty minutes.
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So when I would do legs, my legs was I'm squatting heavy and a lot of volume, and then I'm done.
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And it would take me 20 minutes.
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And people would be like, Well, how's your squat going up?
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Cause I'm squatting a lot and a lot of volume.
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So like I get confused sometimes when people are like, How are you getting stronger?
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And you're only going for 20 minutes.
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And I'm like, You're going for an hour doing a hundred reps over 20 sets of different things.
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I'm doing 10 sets, or actually more than that.
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I'm probably doing a set every minute to every 90 seconds, and I'm hitting between three and 20 reps at high 80, 90 percent often.
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And so for me, I'm like, that's how I would get stronger.
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I'm like, you don't need a ton of time, you don't need 10 movements, you don't need 20 movements.
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You just need to know what it is you're trying to go for.
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And for me, it's fitness.
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So talking the 20.
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I think before you go farther, I think one of the biggest things that people get wrong is they they don't realize or think about time under tension.
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Yep.
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So the amount of volume and time under tension you were able to do in 20 minutes or in those sets was more than what they were doing in an hour.
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Yep.
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And I love that you said that because it just brought up there was a guy.
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So in 2013, I trained alone all the time.
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Like trained by myself in the gym, and occasionally would get like a guy or two to jump in.
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And in 2013, there was a guy, he would just watch me train.
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Like eerie.
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Like he would just he'd come into the gym, he'd do like nine o'clock class, and he would just stay there.
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What a creep.
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He was in real estate, had a bunch of properties, but he would just watch me.
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And I remember this is it felt like months, it could have been a month, it could have been two.
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I don't know how long it was, but this guy just would watch me.
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And I remember there was one day we didn't talk either.
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It wasn't like it wasn't like, oh, we're having these conversations.
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We he just sat there and watched me.
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And one day I was like, Do you wanna do you wanna work out with me?
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And it was like he'd been waiting his whole life to hear this, but I was like, we don't talk, we don't so all I did was I would point and I'd like I might write something up and I'd point, and he might say, he might look at me like, How much weight?
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And I would just tell him.
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But what he would do is he would then start, this is probably two years we trained together.
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And his big thing is he'd say, I train with Nick.
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I do what Nick does.
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And everybody would be like, Wow.
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However, the time under tension thing, and not just time under tension, but I don't think people actually understand how you get strong, how you build yourself up.
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So one of the things that I would do a lot, I do it all the time, um, is I would do 20-minute emams.
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And the emam is an every minute on the minute.
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So I would take minute one to minute 20, but every minute I would do something.
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And the example I'll use here is I would do one clean and jerk every minute on the minute, and I would do between 295 and 315.
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So I would do one clean and jerk every minute on the minute for 20 minutes.
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So let's say 225, 295 pounds.
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Take 295 pounds times 20.
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That's the amount of weight that I would lift over 20 minutes, over 20 reps.
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He would do between 135 and 155 times 20.
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I'm lifting 3x, what he is, but every rep, right?
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So I'm over a an ex a huge amount of time, he's doing what 13,000 pounds?
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A fraction.
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Yeah, he's doing, and I'm doing exponentially more, but he would say, We're doing the same.
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My what I would always say to him when he would say that is, how long will it take you to lift 295 pounds once?
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And he's like, I don't know, probably a couple years.
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And I was like, Okay, then how long will it take you to do it twice?
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And he's like, I don't know.
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And I'm like, So then how long do you think it'll take you to do 295 every minute on the minute for 20 minutes?
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I go, that's the gap.
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And how do you make that gap up?
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And that's training.
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Training isn't saying, hey, I want to lift, it's saying, I I have a place that I'm going.
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What is the gap I have to get there, and how do I get there faster?
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And a guy, and he would not try to fill the gap, he would just say, I'm doing what Nick does.
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And my argument was, no, you're not doing what I'm doing.
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You're in the same room with me, mimicking at a much lower level, at a at a timeline that I couldn't even tell you how long it would take to get to where I am.
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And I think we do that a lot.
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I think we mimic what we see online, we mimic what other people are doing, but we don't take into account what it would actually take for me to do what I in my head am internalizing I'm actually doing.
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Like if you said I want to squat 500 pounds, what does that actually mean?
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What does that actually look like?
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And that's why I think progressive overload, I think time under tension, what you're saying, and time under tension can be adding a rep with the same weights every every week, adding five pounds to the same reps every week.
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You're just increasing the amount that you have to move under tension.
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So to me, it's always poundage, reps, like you add everything up, and it's like, am I lifting more over this period of time?
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And yeah, thoughts on all that.
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I mean, I have that I have that conversation with myself often.
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Um, Trevor and I talk actually talk about this a lot.
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So, like using Nick Bear as an example, like Nick posts his morning runs every morning, and he'll be like 6.3 miles at a 722 pace, average heart rate 128.
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And I'm like, what?
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You know, because then you you play the comparison game.
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You know, I go out, I run six miles, you know, and it's usually an hour, and we ran at uh 9 15 per mile pace, and my average heart rate's usually when we finish those runs, like in the mid to high 140s.
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So like you start having this conversation with yourself of like, okay, how long am I gonna have to travel or train to make up that gap to get to that level of fitness?
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So like I I can put myself in those shoes.
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Obviously, I'm built very different.
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Trevor's built very different than him.
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So like this is where I also think what comes out of your mouth of saying what you want and actually knowing like and what's realistic and playing that comparison game are two totally different things.
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Well, and that's where then I fall into the like if we were sitting here having a conversation like we are right now, but more so if you were saying, like, dang man, Nick Bear, like, oh, like here's where I am.
00:18:41.200 --> 00:18:44.960
I would say, do you think you're training to get those results?
00:18:45.440 --> 00:18:48.720
Like, so the the it's kind of that.
00:18:49.119 --> 00:19:00.400
I think a lot of times, to again, I wasn't really asking necessarily, but I think what will happen is somebody will be like, I want to be like that, and I feel like I'm so far away and here's why, blah, blah, blah.
00:19:00.480 --> 00:19:02.160
So I'm gonna follow this 12-week program.
00:19:02.799 --> 00:19:07.119
And you're like, yeah, but that 12-week program isn't the program that will get you there.
00:19:07.200 --> 00:19:10.880
It's the template to help you decide, am I doing what it takes?
00:19:11.039 --> 00:19:14.160
And you need to adjust the program as you're going through it.
00:19:14.240 --> 00:19:15.279
And I think we don't do it.
00:19:15.359 --> 00:19:20.559
I think we follow things thinking they're going to give us the answer, but that's not it.
00:19:20.720 --> 00:19:24.799
It's saying you don't actually know what it's like inside of his head.
00:19:24.880 --> 00:19:32.880
You don't actually know what it's like before he's running, after he's running, what it's like, is he did he have to fight?
00:19:32.960 --> 00:19:37.200
Like, is he fighting those paces for three years and he was trying, and then finally now it's okay?
00:19:37.359 --> 00:19:39.599
Like, are you even hitting the paces you should be hitting?
00:19:39.839 --> 00:19:43.759
So there's just so many other questions, and it gets overwhelming.
00:19:43.839 --> 00:19:44.160
Yeah.
00:19:44.559 --> 00:19:50.319
And and it should if you care that much and you put in that much and you should be talking to so many people.
00:19:50.559 --> 00:20:01.039
So that's the stuff that like I get super excited about because it's easy for me to watch somebody who's doing six miles and running at a 722 pace and saying it for me to say that's not who I want to be right now.
00:20:02.559 --> 00:20:07.599
And and I know that like if I get angry and I'm like, but I should be, why am I not?
00:20:07.759 --> 00:20:11.680
And then I have to ask myself, but am I doing what it takes to be that?
00:20:11.839 --> 00:20:13.440
And the answer right now is no.
00:20:14.640 --> 00:20:21.680
So I I toe that line all the time because what I trained for was to not be the best at anything.
00:20:21.839 --> 00:20:24.880
So I had to accept there will always be somebody better than me.
00:20:25.039 --> 00:20:30.799
However, this is actually kind of in our a group chat, which was funny.
00:20:31.039 --> 00:20:37.279
Is I I've said this on here, I oh I want to be the guy, and you've said it too, who never says no.
00:20:38.319 --> 00:20:45.279
But I'm also want to be the guy that in my world in CrossFit, a lot of people made fun of CrossFitters.
00:20:45.680 --> 00:20:56.000
They made fun of CrossFitters because oh, they're they're not really good Olympic lifters and they're not they're not really that strong, and oh, they're not really good endurance athletes, or oh, they're not good gymnasts, or oh, they do these movies.
00:20:56.240 --> 00:20:58.240
They would just be like they would pick it apart.
00:20:58.400 --> 00:21:05.680
But then if I walked and I looked at that person, I'd be like, but I'm better at all the things than you are that you're nitpicking me in.
00:21:07.759 --> 00:21:14.640
And what I would what I recognize is I could walk into a powerlifting gym, not say that I'm a crossfitter and people would think I was a power lifter.
00:21:15.039 --> 00:21:19.839
I could walk into an Olympic lifting gym, not say I'm a crossfitter, and people would think I'm an Olympic Olympic lifter.
00:21:20.160 --> 00:21:26.160
I could go and run with a group of guys, and they'd be like, holy crap, you're a runner and you're this big.
00:21:27.119 --> 00:21:33.920
I can fit in in any room, but yet if you took me into that powerlifting room, they're gonna make fun of those runners.
00:21:34.160 --> 00:21:36.480
And those runners are gonna make fun of somebody else.
00:21:36.880 --> 00:21:46.880
So I'm always the person that will say, I've been in enough rooms and seen enough people constantly point at how everybody else is wrong, but realize you guys are all the same.
00:21:47.440 --> 00:21:55.920
It's just you've not been exposed to each other enough to realize you all have the same goal, but how you get to that goal is different.
00:21:56.000 --> 00:21:59.839
And it's hard work, it's understanding where am I going, how am I going to go.
00:22:00.160 --> 00:22:03.279
Gonna get there, who do I need to be around to get to there faster, right?
00:22:03.359 --> 00:22:05.279
A runner's not gonna train with a power lifter.
00:22:05.599 --> 00:22:07.119
So why would you be around runners?
00:22:07.279 --> 00:22:09.920
And why would a runner be around a power lifter who wants to run?
00:22:10.079 --> 00:22:12.000
So you get around your community, right?
00:22:12.480 --> 00:22:15.839
And our community was we're around everybody.
00:22:15.920 --> 00:22:19.519
But as soon as they find out you're a crosshair, it's like, oh, okay.
00:22:19.759 --> 00:22:20.480
It's like what?
00:22:20.640 --> 00:22:23.359
We do fitness, like I do everything.
00:22:23.599 --> 00:22:28.400
So in our chat, somebody was like, Ah, there's this lift, these people are trying to have people lift.
00:22:28.480 --> 00:22:31.200
And I was like, Well, that's like us having people try to run.
00:22:31.839 --> 00:22:33.599
And you were like, Oh, hard pass.
00:22:33.680 --> 00:22:36.160
And he was like, Well, I need to get my singlet again.
00:22:36.319 --> 00:22:48.079
It's people trying to build community, and it's the same thing, which is like, I will never discourage somebody who is trying to pull people in to be better, whether it's how you want it or not.
00:22:48.240 --> 00:22:55.440
Like, so I'm old, I love when I see people doing stuff that I'm like, no one will understand why they're trying to do that.
00:22:55.519 --> 00:22:57.440
And it's because they love it, right?
00:22:57.519 --> 00:22:58.720
Like it's it's the same stuff.
00:22:58.880 --> 00:23:10.240
So that's a passion of mine is I've been in so many rooms and seen everybody have the same argument against everybody else, yet they have the same exact common goal, which is getting better.
00:23:11.200 --> 00:23:12.480
And yeah.
00:23:12.720 --> 00:23:13.200
Yeah.
00:23:13.440 --> 00:23:19.200
I mean, again, I think that's where like my speaking for me, like that's where I have evolved.
00:23:19.279 --> 00:23:27.279
Like, I've I'm to that point now where you know, for the longest time, I was all I cared about was the strength and power side.
00:23:27.599 --> 00:23:30.480
And you know, how heavy can I squat?
00:23:30.640 --> 00:23:31.519
Can I bench?
00:23:31.680 --> 00:23:32.880
Can I deadlift?
00:23:33.039 --> 00:23:34.400
Like, that was all that mattered.
00:23:34.559 --> 00:23:39.200
And I was in that boat of like runners, like yeah, so was I.
00:23:39.359 --> 00:23:43.680
But now, I mean that I think that's the goal now in fitness and in longevity.
00:23:43.839 --> 00:23:45.599
It's like I want to be able to do everything.
00:23:45.839 --> 00:23:49.759
I'm not gonna I know I'm not gonna be the best in everything.
00:23:50.240 --> 00:23:54.400
But I like I like always like the phrase good enough to be dangerous.
00:23:54.640 --> 00:24:08.720
Yeah, I I have a respect, I have a level of respect for everybody, and I'm fortunate enough to have to be pretty proficient in a lot of things that I can go into a gym and if and you've been around me to see this.
00:24:09.119 --> 00:24:14.400
If I see somebody who really cares and who really wants to do something, and it might be something where they're like, I don't know how to help them.
00:24:14.559 --> 00:24:16.400
Uh I know that I can.
00:24:17.039 --> 00:24:19.839
Now, can I help the the best at what they do?
00:24:20.000 --> 00:24:26.319
No, but I can have a conversation, we can look, but I will always, if I see somebody really trying and they really want to, I will give them advice.
00:24:26.880 --> 00:24:31.279
It's the people who act like they know what they're doing and they're like, uh, I don't need any help.
00:24:31.440 --> 00:24:31.920
Cool, man.
00:24:32.000 --> 00:24:33.839
Then I then I'm not for you.
00:24:34.240 --> 00:24:37.519
But I love in the gym watching people try new things.
00:24:38.160 --> 00:24:47.599
Like right now, there's a bunch of people who are trying to handstand walk, and they see me and they're like, and then the last I'm like, Can you do freestanding handstand push-ups and then walk?
00:24:47.680 --> 00:24:52.400
I'm like, yeah, and they're like, Holy crap, how so it's it's cool because it just unites people.
00:24:52.480 --> 00:24:54.400
That's what I think is so cool about fitness.
00:24:54.640 --> 00:25:17.839
Um, is it it is it is a a very easy way to unite, but also it shows a separation of like, oh, you example for you, uh you could easily look and say, like, well, Braxton's obviously lifted, and he was really, really strong, and he's done things in football, so he's obviously like trained with people that have made him become a better athlete.
00:25:17.920 --> 00:25:20.480
And then holy crap, he can run long distance now.
00:25:20.640 --> 00:25:21.759
Like, what did you have to do?
00:25:21.920 --> 00:25:23.519
Like, what work have you had to put in?
00:25:23.759 --> 00:25:31.440
So there's this this work when you see somebody who can achieve something, you're like, they've done stuff that I've never seen to get where they are.
00:25:31.680 --> 00:25:33.440
I have to respect that.
00:25:33.920 --> 00:25:42.799
Like you had said, like watching people, we don't understand how much work it takes to get really good, yet we've seen enough people work and not get good.
00:25:43.039 --> 00:25:43.599
Right.
00:25:43.839 --> 00:25:56.720
Yeah, so that go just hitting on that, you know, it's something that's been weighing on me lately, uh, just with the amount of guys who have reached out to me and sent messages of you know what what does it take to get to where you're at?
00:25:56.880 --> 00:26:00.640
Because so many people be like, well, you're just like naturally gifted.
00:26:00.799 --> 00:26:07.039
Like you, you know, you played at Notre Dame, you played in the NFL, you're just a net, and I'm like, no, I'm not.
00:26:07.440 --> 00:26:09.839
I'm not anything special.
00:26:10.000 --> 00:26:15.920
I wasn't born with any natural guy-gifted ability I was given was I was was size.
00:26:16.559 --> 00:26:20.559
Like that's not something that you can train, right?
00:26:21.440 --> 00:26:29.440
So it's been weighing on me heavy lately to and it just kind of perfect timing with uh we're eight weeks out from high rocks.
00:26:29.599 --> 00:26:38.720
I'm gonna I'm gonna be more intentional of posting, you know, like not necessarily like a day in the life, but like what training training am I actually doing?
00:26:39.119 --> 00:26:41.039
A vlog, an eight-week vlog.
00:26:41.279 --> 00:26:42.960
Of like, what am I actually doing?
00:26:43.119 --> 00:26:44.559
What does training actually look like?
00:26:44.640 --> 00:26:54.000
How like what kind of work are you really putting in so people can see and I can answer some of these questions without individually reaching out and and touching base and kind of going through it?
00:26:54.160 --> 00:27:02.319
So obviously, you you do that quite a bit through your social media platform so people see not everything, but a lot of the training.
00:27:02.559 --> 00:27:04.880
A lot of it, I mean, it's a lot of the same.
00:27:05.119 --> 00:27:07.039
It's the easy stuff to post for me.
00:27:07.359 --> 00:27:18.000
But what so give before we before we go here, like what give people an idea of like what is what does a week of training look like for you right now, leading up to high rocks and mileage and where we're at?
00:27:18.319 --> 00:27:26.640
Um, so I would say that running is probably up there on the priorities as far as like I want to make sure I get my running.
00:27:26.720 --> 00:27:34.559
And so normally I'll I'll start it on Saturdays because Saturdays is our rise and run.
00:27:34.799 --> 00:27:42.000
So we run um it would vary all the way up to a half marathon, but we've been doing 6.5 miles basically every day.
00:27:42.079 --> 00:27:44.960
And then normally on Saturdays, I'll go into the gym and lift.
00:27:45.119 --> 00:27:47.839
I'll always joke, like, oh, I'm gonna squat.
00:27:48.240 --> 00:27:52.799
When we do like 10 miles and stuff, it'd be like my legs are trash, but and I would try to squat.
00:27:53.039 --> 00:27:56.559
But what I like to do after my hard runs is I want to squat.
00:27:56.640 --> 00:27:59.599
I want to I want to work my legs because I know they're already gonna be tired.
00:27:59.680 --> 00:28:02.400
Um, and I want to get them used to that.
00:28:02.480 --> 00:28:05.839
So that's kind of the difference between myself is a lot of people would be like, well, that's when you don't want to.
00:28:05.920 --> 00:28:09.599
And I'm like, no, I want my body to be adapting to under fatigue.
00:28:09.839 --> 00:28:12.240
So I'll like to squat then Sundays.
00:28:12.319 --> 00:28:24.960
I'll normally bike probably 10 to 20 miles, um, or it'll be like an hour indoor bike, and I'll do like burpees and you know, basic barbell, light barbell stuff, dumbbell stuff.
00:28:25.200 --> 00:28:31.119
Um nothing like a progression, nothing like where I'm like, oh, I have to do this today.
00:28:31.359 --> 00:28:34.640
And then Monday I'll come in and I'll normally do some Olympic lifting.
00:28:34.799 --> 00:28:40.160
And I'm right now because I had my bicep from being hurt, I'm more testing what I can lift.
00:28:40.400 --> 00:29:02.480
And then when I feel really comfortable, I might do example the other day I did a 10-minute emam of one clean, five uh shouldered overhead, every minute on minute for 10 minutes, and then I did uh the baseline workout, and this was Monday or Tuesday, however, I don't even think we talked about it.
00:29:02.720 --> 00:29:07.839
Um I was in a really bad spot.
00:29:08.480 --> 00:29:28.240
Um I started running so the baseline workout is four 1,000 meter runs with a minute rest between, and then after your fourth run, you do 50 wall balls, and then you go right into four thousand meter rows with a minute rest, and then 50 wall balls into four thousand meter skis, minute rest, 50 wall balls.
00:29:29.039 --> 00:29:29.440
That's brutal.
00:29:30.000 --> 00:29:31.759
On my fourth run, so I was running great.
00:29:31.839 --> 00:29:32.720
I felt great, good.
00:29:33.119 --> 00:29:36.880
Fourth run, my calf tightened up, just started getting to like a little knot.
00:29:36.960 --> 00:29:53.200
And I had ran 14 and a half miles the week before on Thursday, and I kind of felt it because then we ran Saturday, and I think that was it sprinting just tight, nothing big, but I was like, I had to like stop and stretch out my calf, and then I'm running, and every 200 meters I'm stopping, and I'm like, this isn't even smart.
00:29:53.359 --> 00:29:57.920
So at 3,800 meters, I was like, I'm calling it, and I'm just going over and doing these wall balls.
00:29:58.000 --> 00:30:05.759
So we do the wall balls and I'm feeling it, and then I start rolling and I'm feeling my bicep, and it's hurting, and I'm rolling, and I can't go more than 500 meters.
00:30:06.160 --> 00:30:11.279
But I'm like, I started fighting myself in my head, and I'm like, I should just stop.
00:30:12.400 --> 00:30:14.720
This is so I was so mad.
00:30:14.799 --> 00:30:15.839
I was like, I should just stop.
00:30:15.920 --> 00:30:16.400
This is stupid.
00:30:16.559 --> 00:30:23.200
Like, you're gonna your bicep hurts, your calf hurts, you're probably gonna ski, and that's gonna hurt your bicep.
00:30:23.599 --> 00:30:25.279
And I was like, no.
00:30:25.759 --> 00:30:31.039
And I just kept rowing, and I got to like a thousand, and I was like, all right, don't take a minute rest, take 30 seconds, and just row.
00:30:31.119 --> 00:30:32.559
Try to get to 750 this time.
00:30:32.799 --> 00:30:33.920
Don't even worry about the thousand.
00:30:34.480 --> 00:30:36.640
And I just kept rowing, I got to 4,000 meters.
00:30:36.720 --> 00:30:41.440
And as I'm I have 500 meters left, a guy walks up to me in the gym and goes, All I keep seeing you do is rest.
00:30:43.680 --> 00:30:45.680
And I'm like, well, I'm not.
00:30:46.640 --> 00:30:49.920
But as I but as he said that, I had not seen him do one thing.
00:30:50.079 --> 00:30:54.079
It was that people don't aren't used to seeing me not working all the time.
00:30:54.960 --> 00:30:57.119
So I was like, okay, you have a high expectation of me.
00:30:57.519 --> 00:30:58.720
Cool, don't quit.
00:30:59.680 --> 00:31:03.200
Finished the 4,000 meters, and I was like, you know what, though, those wall balls were not good.
00:31:03.279 --> 00:31:04.160
I should not do the wall balls.
00:31:04.240 --> 00:31:05.839
So I decided not to do the 50 wall balls.
00:31:05.920 --> 00:31:09.039
Got on the skier, and everything went to crap.
00:31:09.519 --> 00:31:13.039
My triceps didn't work, my bicep was hurting.
00:31:13.200 --> 00:31:18.400
I was go I was skiing at a 208, which I can ski a 150 like nothing.
00:31:18.480 --> 00:31:32.319
And I'm hating my life and thinking I am worthless, I am so bad, but I'm getting to 4,000 meters and I'm gonna do this again and I'm gonna destroy it.
00:31:34.240 --> 00:31:43.839
The difference between I beat myself up, I was not happy, but I know I can fight.
00:31:45.680 --> 00:31:48.000
How many people would just stop?
00:31:48.720 --> 00:31:52.079
Now you could call me stupid, you could say that wasn't smart, you can say whatever.
00:31:52.400 --> 00:31:53.680
Cool, it's me.
00:31:55.279 --> 00:31:58.079
And I'm gonna do that workout and I'm gonna destroy it.
00:31:58.400 --> 00:31:59.759
It might not be the next time.
00:32:00.880 --> 00:32:05.279
But once I get something in my head, I don't allow it to beat me.
00:32:05.839 --> 00:32:07.359
I'm gonna come back and beat it.
00:32:07.920 --> 00:32:09.119
And I know what that looks like.
00:32:09.279 --> 00:32:14.480
That looks like finishing and saying, I'm a hundred times better than I was when it beat me.
00:32:14.799 --> 00:32:18.079
And it and you could be like, Well, no, it was your calf and surprise it.
00:32:18.160 --> 00:32:19.039
That workout won.
00:32:19.839 --> 00:32:20.640
I didn't.
00:32:20.799 --> 00:32:22.799
I didn't do it how it was supposed to be done.
00:32:23.279 --> 00:32:24.480
I was a baby.
00:32:25.119 --> 00:32:29.440
I was I did not go back and do the 200 meters, though it told me on the runner.
00:32:29.519 --> 00:32:32.880
I still told myself too, and I was like, nah, you lost that opportunity.
00:32:33.440 --> 00:32:34.480
So that happened.
00:32:34.559 --> 00:32:37.200
And then I went and I trained all the rest of the week.
00:32:37.359 --> 00:32:39.920
Running, still ran, got my calf stuff.
00:32:40.000 --> 00:32:45.440
I did a bunch of more ski intervals, I did uh dumbbell bench press today.
00:32:45.519 --> 00:32:58.079
I did a 40-30-2010 of bench press at 185, uh back squats at 185 from the ground, and then deadlifts, and it was 40 of each, 30 of each, 20 of each, 10 of each.
00:32:58.160 --> 00:33:00.799
I ran four and a half miles before that on the treadmill.
00:33:00.960 --> 00:33:03.279
Uh just tried to do it like at an eight-minute pace.
00:33:03.440 --> 00:33:06.960
I had 40 minutes before we had a meeting, and then that's why I do it.
00:33:07.119 --> 00:33:17.279
Like I did a 25-minute clock, 500-meter ski, 25 or 15 dumbbell bench press with a 25-minute window before I had to go to school drop-off.
00:33:17.519 --> 00:33:21.759
Um, a ton of burpees and shouldered overhead stuff.
00:33:21.839 --> 00:33:24.559
I mean, literally, I just have fun with fitness.
00:33:25.440 --> 00:33:30.400
I think this is where Nick and I are so different when it comes to our training.
00:33:30.720 --> 00:33:33.680
It's like I am I am very structured.
00:33:34.240 --> 00:33:35.440
Nick is not.
00:33:36.000 --> 00:33:42.799
So even like when when we do train together, like we're texting the night before, and I'm like, all right, what are we doing?
00:33:42.960 --> 00:33:44.240
I need to know what we're doing.
00:33:44.400 --> 00:33:45.839
I hit, I know what I have to hit.
00:33:46.000 --> 00:33:49.920
I go overhead a lot, I squat a lot, and I pull things off the ground a lot.
00:33:50.079 --> 00:33:51.440
That those are my three things.
00:33:52.000 --> 00:33:53.440
And I make sure I build up my midline.
00:33:53.599 --> 00:34:02.480
So I'm doing I'm doing at least 100 G HDs once or twice a week because my G and G HD is just like the volume will destroy me, my abs.
00:34:02.720 --> 00:34:07.759
And that builds, I think, one of the best ways to build up your midline for strength and stamina.
00:34:08.000 --> 00:34:09.119
So I'm doing them.
00:34:09.199 --> 00:34:11.199
Um, I was doing 60 and I was so sore.
00:34:11.280 --> 00:34:13.599
So now I can do 100 and I'm back.
00:34:14.000 --> 00:34:17.599
Um, like if I want to compete, I got to build up my volume on everything.
00:34:17.760 --> 00:34:27.679
So I I have these check marks, these mental check marks in my head, and I've done this long enough that I know when I'm not like if I if my legs aren't sore, I'm squatting.
00:34:28.000 --> 00:34:31.119
If my shoulders aren't tired, I'm gonna crush my shoulders.
00:34:31.280 --> 00:34:33.920
If my back's not tired, I'm gonna crush my back.
00:34:34.000 --> 00:34:36.960
If my abs haven't been sore in a long time, I'm gonna make them sore.
00:34:37.039 --> 00:34:41.599
And if they don't get sore, I'm like, check mark, doing the right stuff, gotta up the volume.
00:34:42.239 --> 00:34:45.119
So that's like my that's that's me.
00:34:45.760 --> 00:34:46.480
How about you?
00:34:46.719 --> 00:34:49.840
So I so mine is way easier to explain.
00:34:50.480 --> 00:34:52.000
Way easier to explain.
00:34:52.239 --> 00:35:04.000
Uh, I actually so just I just this week um came off of a 12-week program and I'm revamping it going into these last eight weeks of high rocks training.
00:35:04.239 --> 00:35:18.639
Um and Nick and I had some dialogue on this because my work schedule has has shifted, and I've got a bunch of stuff going on to where um I really have to be intentional with my windows that I have to train in.
00:35:18.800 --> 00:35:21.840
But I didn't want to give up my my running volume.
00:35:22.400 --> 00:35:34.400
So my workouts right now, Mondays are typically three to four mile run just so as a slow warmth to get warmed up, go into my uh upper body with a push focus.
00:35:34.800 --> 00:36:05.039
Tuesdays are um a high rocks hybrid, whatever we want to call it, focus of some type of interval work with sleds or um lunges, any of the movements, any of the movements uh from the high rocks race on Tuesdays, which usually comes out to between right now, we're we're up to usually five, three to five miles of running in there with intervals.
00:36:05.280 --> 00:36:09.599
Uh Wednesdays is a lower body focus of strength.
00:36:10.000 --> 00:36:15.440
Uh Thursdays is another uh high rocks focus training with intervals.
00:36:15.760 --> 00:36:24.320
Um Tuesdays are usually like a shorter, like uh we're usually running like 400-meter intervals.
00:36:24.480 --> 00:36:27.280
Thursdays is usually 800s or a thousand.
00:36:27.920 --> 00:36:30.639
Um so we'll we'll go through that.
00:36:30.960 --> 00:36:52.880
Fridays are uh upper body pull focus, same thing, starting with a three to four mile warm-up run, and then Saturdays are our long run, like Nick said earlier, six, six and a half to thirteen miles, uh, depending on what we're feeling and what's going on and how quick we gotta go.
00:36:52.960 --> 00:36:56.480
And and then Sundays for me are a full rest day.
00:36:56.559 --> 00:37:04.960
So that's uh you know, it's church and meal prep and you know what usually out taking the dog on a walk.
00:37:05.119 --> 00:37:11.119
So from a from a physical standpoint, walking uh is really all I do.
00:37:11.280 --> 00:37:13.599
A lot of foam rolling, a lot of stretching.
00:37:13.840 --> 00:37:21.519
And then one of the things I've implemented lately and I've been more consistent with is uh I've been getting in my sauna almost every night.
00:37:21.760 --> 00:37:22.880
Yeah, you were saying that.
00:37:23.119 --> 00:37:37.519
And that's been you know, depending on after we get the kids down for bed and you know, getting whether depending on what time I can get to sleep, it's usually 20, 25 minutes in the sauna.
00:37:37.760 --> 00:37:40.320
That probably helps with sleep, like falling asleep.
00:37:40.559 --> 00:37:41.840
So that it's been interesting.
00:37:41.920 --> 00:37:47.199
I I wear an aura ring, so I'm you know very in tune with the metrics of my body.
00:37:47.360 --> 00:37:55.199
And what I've noticed as I've been more consistent with the sauna is that my HRV's been going up and my resting heart rate's been going down.
00:37:55.440 --> 00:37:57.280
So there's some good stuff going on.
00:37:57.360 --> 00:38:00.960
I'm not gonna sit here and pretend to know all the ins and outs.
00:38:02.239 --> 00:38:05.840
Uh you'll have to check out like Huberman or Dr.
00:38:06.079 --> 00:38:08.800
Rhonda Patrick for that kind of insight.
00:38:09.039 --> 00:38:11.119
But uh it's been it's been going well.
00:38:11.280 --> 00:38:14.639
You know, Nick talked about his injuries that he's been dealing with.
00:38:15.039 --> 00:38:19.920
I over the last month or so had you know, I had a calf issue.
00:38:20.159 --> 00:38:23.039
Uh right now I'm battling through a knee issue.
00:38:23.119 --> 00:38:34.559
It's not anything that's gonna keep me from doing what I need to do to train, and uh it doesn't bother me when I train, it's just like certain movements mess with me, and it's more of a mental game, I think, than anything.
00:38:34.719 --> 00:38:39.280
So yeah, and I'll and I will say my bicep muscle is 100% healed.
00:38:39.440 --> 00:38:40.639
My tendon is not.
00:38:41.199 --> 00:38:58.000
So I had I I didn't know for sure, but I had a tendon and muscle issue, and tendons just take a lot longer, and I did kind of mess it up about two weeks ago doing a stupid thing, which I do commonly.
00:38:58.559 --> 00:39:00.880
Um testing too much too fast.
00:39:01.280 --> 00:39:02.880
A pothole almost took you out, too.
00:39:03.280 --> 00:39:05.280
Bro, yeah, it did.
00:39:05.440 --> 00:39:08.079
It took out a different pothole, took out another one of the guys.
00:39:08.159 --> 00:39:11.280
So when we run, there's a couple spots that are sketchy.
00:39:11.440 --> 00:39:20.559
Um, and one guy bit it the week after I almost bit it, but I was in a normal cross in the street, looking at a car, and then boom, almost went down.
00:39:20.719 --> 00:39:26.159
I was an athlete though, I stayed up, but uh yeah, leaped his way back in.
00:39:26.480 --> 00:39:28.480
That messed me up big time.
00:39:29.039 --> 00:39:31.599
But yeah, you got anything else to add?
00:39:31.920 --> 00:39:32.719
I don't think so.
00:39:32.800 --> 00:39:47.840
I think it's just I'm excited to get some of this content out there and hope people will watch it, ask questions, uh, and but get to see a little bit of a behind the scenes of what what it's really taken for me to get myself to where I'm at today.
00:39:48.320 --> 00:39:48.800
Love it.
00:39:49.039 --> 00:39:53.360
Well, if you like this, share it, you know, subscribe, all the stuff.
00:39:53.519 --> 00:39:55.519
Did we say that in the in the intro?
00:39:56.000 --> 00:39:56.719
Oh, yeah.
00:39:57.119 --> 00:39:58.000
You got it twice.
00:39:58.320 --> 00:40:00.159
Yeah, but that means you have to follow.
00:40:00.400 --> 00:40:01.360
Yeah, I love it.
00:40:01.519 --> 00:40:02.719
Okay, sweet.
00:40:02.960 --> 00:40:03.440
All right.
00:40:03.679 --> 00:40:06.159
Well, thanks for listening.
00:40:06.719 --> 00:40:08.159
Till next time.
00:40:09.119 --> 00:40:09.760
Bye.