MTN PHYSIO PERFORMANCE PODCAST EP. 17 | EVAN WILLIAMS OF HOYT

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[SPEAKER_00]: Alright guys, welcome back to the Mountain Fizio Performance podcast.
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[SPEAKER_00]: I'm your host, Dr. Ward, and today got a super special guest.
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[SPEAKER_00]: A long time friend of mine, we got Evan Williams in the house from Hoight, probably he's probably in the Hoight studio right now, and I'm excited to have him on to discuss health and fitness performance as a bow hunter, as a father,
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[SPEAKER_00]: As an athlete in general, he's competed in a lot of collegiate sports and he's someone that truly knows the investment to make into his health can really set him apart.
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[SPEAKER_00]: So I'm excited to dive down this rabbit hole of health fitness specifically for you and I think you're really going to like this podcast and was me tied into.
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[SPEAKER_00]: Bow hunting as I always start off these podcasts with what impresses me most about the guests that I have all like I said I've known Evan for a good number of years now and apart from literally just being such a genuine person every time I talk to him
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[SPEAKER_00]: the kindest person I know.
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[SPEAKER_00]: He is someone that pushes himself.
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[SPEAKER_00]: He expects that accountability, checks in with me regularly sends me messages of his progress.
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[SPEAKER_00]: And he is someone that is extremely talented.
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[SPEAKER_00]: The kindest person has always supported me.
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[SPEAKER_00]: And like I said, truly understands and appreciates his health.
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[SPEAKER_00]: And has appreciated me as a professional, which I
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[SPEAKER_00]: It goes a long way, but I consider Evan one of my good, good friends and would do honestly anything for him if he if he needed anything and I know that he would do the same for me, so that's what impresses me most about the guest today, Evan Williams.
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[SPEAKER_00]: So Evan with that said, introduce yourself.
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[SPEAKER_02]: Well, he guys, I don't know how I can top what you said, you know, like president said, we
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[SPEAKER_02]: We got to know each other a couple of years ago when I was battling with some injuries.
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[SPEAKER_02]: I was a four sport athlete in high school and was lucky enough to get a division one.
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[SPEAKER_02]: scholarship in athletics and college.
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[SPEAKER_02]: You know, miss the team atmosphere when I graduated and I was living in Colorado Springs and I was training at the Olympic Training Center and trying to mentally and physically prepare for qualifying for Olympic games and working on the bow shop on the side and when the opportunity was presented to retire but also to move out to Utah and
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[SPEAKER_02]: working the outdoor industry as a career.
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[SPEAKER_02]: My family, I had made that decision and we jumped on it.
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[SPEAKER_02]: And when we got out here, I was going to the gym and trying to stay in shape because, you know, doing the mountain hunting, you know, pursuing meal there and elk and and those aspects like for me, it was very, very important because I was doing so much solo hunting that I knew I was going to come home because I had a family that was relying on me growing up as an eagle scout.
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[SPEAKER_02]: You prepared for whatever you might run into from
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[SPEAKER_02]: Whether and any other potential hazard that could happen out there.
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[SPEAKER_02]: So for me fitness was part of that.
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[SPEAKER_02]: Like if I'm going 5, 6, 7 miles deep and I'm carrying a pack with me and I've got everything for a week.
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[SPEAKER_02]: I'm coming out.
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[SPEAKER_02]: And so the physical aspect of that was something that I knew I needed to have.
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[SPEAKER_02]: But I was at a Vasa, which is a global jam so if you're not familiar with the Vasa, okay, it's the same as an EOS or a Golds jam or anything like that, right?
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[SPEAKER_02]: It's a bodybuilding or strength focused.
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[SPEAKER_02]: They have the zoom of classes and some things like that in the cardio stations.
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[SPEAKER_02]: But I was working out very, very early in the morning, you know, getting up at 330.
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[SPEAKER_02]: I was working out and doing strength from about 4 to 5-5-15, you know, I would do about 15-20 minutes of zone 2 style cardio work and I'd go jump in the song for about another 20 minutes, shower clean up and then I was on the way to work and I'm usually in the office between 630 and 7 o'clock.
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[SPEAKER_02]: And it was very hard to do that on a continual basis when I couldn't find people to work out with me.
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[SPEAKER_02]: And I had been looking into functional fitness, cross fate classes just because of the the community aspect of it for a while and was very fortunate to
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[SPEAKER_02]: have an opportunity presented where the local CrossFit gym was doing some free classes and walked in and started meeting people and enjoyed that community aspect where it didn't matter how strong you were, it didn't matter what your skill set was or what your background was, you could modify any different movement and work out to that specific individual and everybody in the class of three people that, you know, 30 people were getting that same physical
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[SPEAKER_02]: a drink to collate hard and just just went all in and when we met I had just come out of a Competition and had fractured my wrists or well, yeah, yeah, it was a fracture and so that's how that's how you know Pressing I got to know each other and since then I fractured the other wrist in strength training I've had a growing tear and a couple back injuries and have had some knees
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[SPEAKER_02]: issues and again, that's all something that has come from pushing my body to probably more extreme limits and I showed at my age at this point You know, it's it's been something that is a very very high point of pride for me So my my hunting partners about five years younger than me and there's no way that he's gonna beat me on the mountains Nice keep the bag keep that goal.
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[SPEAKER_00]: No, that's so that's that's really good information right there.
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[SPEAKER_00]: You were saying you were training
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[SPEAKER_00]: in college as a D1 athlete, and even at the training center for the Olympics there, well, how do obviously body work, soft tissue work, all that sort of thing has always just been part of your life as you've pushed yourself as an athlete, like how important is that when you're looking at those high level athletes, Olympic athletes is what I'm talking about, and even on the collegiate level and professional level, how important is that body just being in tune with their body and making sure that they work on the soft tissue work, but also that
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[SPEAKER_00]: One thing I'm impressed with, Evan is often times we have great discussions on like, what are the cues on targeting this specific muscle?
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[SPEAKER_00]: This is what I do, what do you do?
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[SPEAKER_00]: Preston sort of thing and there's the great conversation there to really kind of get a perspective from both parties because you're a coach too.
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[SPEAKER_00]: I believe Evan, as well, correct.
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[SPEAKER_00]: you're a coach.
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[SPEAKER_00]: So tell me again from the perspective of like collegiate athletes, high-level athletes, how important is that, you know, bodywork being in tune and not getting injured to those athletes into yourself.
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[SPEAKER_02]: And it's
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[SPEAKER_02]: It's probably more important than a lot of the actual practices themselves, not to say that you know, practice isn't important.
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[SPEAKER_02]: It's the repetition, right?
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[SPEAKER_02]: But if you can't physically practice proper mechanics and proper techniques and the skill work that you need to be successful in whatever sports you're competing in,
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[SPEAKER_02]: then all you're doing is hindering your performance.
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[SPEAKER_02]: So if I'm going to play basketball, if I'm going to do tennis or golf like there's certain physical attributes, I need to be able to do to compete and perform skill sets.
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[SPEAKER_02]: And if my muscular or skeletal structure is not in alignment or it's overly tight and it doesn't allow the certain amount of rotation or the mobility or the flexibility to perform,
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[SPEAKER_02]: you know, A, B, or C type movements, then you aren't going to see it in your sport.
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[SPEAKER_02]: And if you don't succeed in your sport, if you have aspirations of doing it at a higher level, whether that's professional sports, you know, whether it's U.S. or European play, or trying to make a national team and roll teams or go to Olympics, then you
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[SPEAKER_02]: You're not going to have that success.
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[SPEAKER_02]: Again, it does differ from sport to sport, so I was more of an endurance-based athlete where we were in one, two or three positions for almost a four to five hour period, and you're not moving.
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[SPEAKER_02]: But you have to have the lump capacity and the muscular stamina to be there and stay in those positions for that duration of time and not get overheated Not lose your heart rate and having to get jacked up because that's going to affect your performance.
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[SPEAKER_02]: So a lot of what we were doing was more of their own two stuff.
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[SPEAKER_02]: and not so much strength because of the technical aspects of the sport that we were doing where we were in protective gear.
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[SPEAKER_02]: There was designed to help us from a skeletal standpoint support the techniques that we were using.
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[SPEAKER_02]: And so if you got too big or too bulky or, you know, if you changed half an inch in a bicep or if you gained a quarter inch within your shoulders,
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[SPEAKER_02]: So there wasn't a lot of strength training through a lot of that process.
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[SPEAKER_02]: Whereas, you know, wrestling or basketball a lot of other stuff, it's, no, I need to be strong enough to hold on, grapple, defend, and do a lot of that stuff.
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[SPEAKER_02]: depending on what those mechanics are, you know, I still know guys, they're competing at very, very high levels that are, they're doing dry meddling, they're doing coal punching, they're doing sauna treatments, they're doing a lot of low impact or the swimming versus even, you know, zone two walking or biking and, you know,
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[SPEAKER_02]: They're almost putting as much time dedication to the body works and the mechanics and the rehabilitation or recovery stuff that they are to the physical sport and the skill sets.
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[SPEAKER_00]: Yeah, I can't emphasize that.
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[SPEAKER_00]: I can't emphasize that.
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[SPEAKER_00]: cross-training.
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[SPEAKER_00]: If you are doing one thing, one sport, and that's all you're focusing on time, you know, day after day.
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[SPEAKER_00]: That's a, how you become an expert, and that's really good.
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[SPEAKER_00]: But with that said, that's where injuries happen, and so that cross-training, swimming, changing it up, sauna, work, you know, bandwork, all those sorts of things, soft tissue work, so important to get some cross-training and some different input feedback into the musculature,
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[SPEAKER_00]: into the skeletal system, into the neuromuscular system, as what I should say, because the brain is so integral into that aspect of it, and it's so important to prevent injury burnout, you name it.
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[SPEAKER_02]: Yep, and when we're talking about cross training, okay, that doesn't necessarily mean, or you have to go do cross fit, right?
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[SPEAKER_02]: because cross-training simply means if I'm dedicated to baseball, right?
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[SPEAKER_02]: There are certain training things for that sports-specific training, but to completely get away from burnout, to get my body moving and not adapting, throwing in other things.
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[SPEAKER_02]: So if I'm always, you know, always throwing over the top, you need to do work for rotator cuffs in different angles of mobility and movement patterns.
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[SPEAKER_02]: because if I'm always constantly over the top in that 90-degree rotation throwing forward, the backside of my shoulder and that rotator cuff is not as balanced.
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[SPEAKER_02]: So it's like you said it's all about bringing balance to what you're doing.
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[SPEAKER_02]: So any sport specific training and skill work, if you are always doing pressing movements, like basketball, there's a lot of pressing movements needed for that.
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[SPEAKER_02]: You need to put pulling movements into
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[SPEAKER_02]: a workout regimen or a pre-hab program so that you don't then care something or have such an imbalance that it creates issues down the road and now it's not trying to prevent injury, now it's rehabilitating and recovering from an injury that could have been prevented ahead of time just by a little bit of cross-training and functional work in a different plane of movement or a
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[SPEAKER_00]: Yeah, that's so, it's such a golden nugget right there of information that cross-training is so important.
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[SPEAKER_00]: And I'm actually, I am a, I am a proponent of, you know, crossfit.
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[SPEAKER_00]: It's a very, to me, crossfit's functional.
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[SPEAKER_00]: It's a functional movement.
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[SPEAKER_00]: And I know that that's for you as well.
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[SPEAKER_00]: We've had this discussion.
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[SPEAKER_00]: I think when I've been on some of the white podcasts too, I'll have to see what episodes those were.
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[SPEAKER_00]: But we've had that discussion, but that cross-training, I'm just training that musculature rotator cuff, but in a different plane of movement.
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[SPEAKER_00]: So important, too.
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[SPEAKER_00]: preventing injury and I love how you always say the prehab because so many people I think cash sometimes I feel like I'm sometimes I feel like I'm on the top of a mountain screaming with the top of my voice being like exercise guys everyone bow hunters archers I hope we see I hope we personally see within the sport of archery a shift to more of this like athletic
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[SPEAKER_00]: Composure, you know, this athletic position, but I feel like I'm sometimes on the soapbox of just like screaming like guys hunting season Let's see where April right now hunting season is coming up like you should be training But we shouldn't just do it now or in two months.
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[SPEAKER_00]: It should be a lifestyle
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[SPEAKER_02]: And a lot of it too, I think a lot, and again, I don't want to alienate or feel like I'm taking on any group, right?
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[SPEAKER_02]: I feel like the general Westerhunter, who knows they're going to chase elk, or knows they're going to go chase mountaineering every year.
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[SPEAKER_02]: They tend to stay more on top of it, where...
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[SPEAKER_02]: Someone who draws what they deem is at once a lifetime tag or that 20 year weight Elk tag that may not be from out west weights until they get draw results and then it's I just do a sheep tag or I just do a goat tag or I had some money I've been saving up.
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[SPEAKER_02]: I finally booked that Alaska hunt whether it's carabou and moose or you know It's that hunt that we've always wanted to do and as soon as I get the validation that I have the tag Now it's planning and prepping and I have to get in there and I have to
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[SPEAKER_02]: get something out.
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[SPEAKER_02]: And so if you start and make it part of your lifestyle, even if it's okay, I work a sedentary job where either I'm an IT or I know I'm at a desk eight, nine, ten hours a day, make it a point to set a clock and every two hours stand up, walk around the office, do three minutes of stretching, just kind of get up, turn twisting, go back to work, and then every
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[SPEAKER_02]: four hours go and walk outside, walk around your building and come back in.
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[SPEAKER_02]: So at least you're up in moving and then when you get home, get your stuff in the house, put everything down, go for a walk.
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[SPEAKER_02]: And instead of timer set, I'm going to go for a 10 minute walk today and just go out and walk around your block, walk up and down houses, go to Target, go to Walmart, walk through the aisles, whatever.
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[SPEAKER_02]: But just get out and get moving and just start tracking that and
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[SPEAKER_02]: try and go a little bit longer.
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[SPEAKER_02]: And even that alone can potentially save you on some of those times.
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[SPEAKER_02]: It's just the physical act of motion.
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[SPEAKER_00]: Yeah, absolutely.
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[SPEAKER_00]: I think such an information that, I mean, if you find out you draw a tag for some of these people, right, we'll find out for Utah in another two months or so.
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[SPEAKER_00]: It's too late almost.
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[SPEAKER_00]: I mean, you've got to be training and that's
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[SPEAKER_00]: I think we're seeing that mindset shift in that paradigm shift with I think we've seen that over the last 10, 10-ish years.
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[SPEAKER_00]: And I think largely in part due to some of the influential individuals, I'm going to say, Cam Haynes, I know he's part of Team Hoyt, is definitely part of that of making it a lifestyle.
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[SPEAKER_00]: And I think we need to see that more.
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[SPEAKER_00]: There's something so magical, as you know, about, if you know Evan, he's a very,
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[SPEAKER_00]: accomplished bow hunter has put some big trophies down on the ground and obviously not a little dude, he definitely prioritizes his health, fitness, strength, all those things, but he does it on a daily basis.
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[SPEAKER_00]: You're so consistent, Evan, you're all, you know, I see it every single day, you know, you're in the gym, you're training because I think, and I think that's largely also just given you like you said, I wanted to go back to this.
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[SPEAKER_00]: When you go out for, you know, a six, eight mile backpacking trip will call for some mountain meal deer for elk, whatever it is, you're coming back home.
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[SPEAKER_00]: Hey, because you got as a father obligations to your wife, which I should just say is she's quite the athlete herself as well.
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[SPEAKER_00]: I will say that she can put up a few pounds there.
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[SPEAKER_00]: Yeah, but also your kids as well.
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[SPEAKER_00]: So I think having that mindset of like I'm not just training and doing this pre-hab and exercising just so that I can go pack out this, you know, bull that I kill or so I can get there.
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[SPEAKER_00]: It's very much so that you can get back to your family and support your lifestyle and your family and help them.
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[SPEAKER_02]: And it's
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[SPEAKER_02]: it is because my hunting partner and I and anyone who's gone out west and hunted on, you know, public land over the counter type tags.
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[SPEAKER_02]: The only way to do that if you don't have horses is where can I go with my feet and my gear that's going to put me in a better position and away from people.
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[SPEAKER_02]: Well, guess what?
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[SPEAKER_02]: We shot my bowl this year in Utah on an over the counter general tag, public land, and he was six and a half miles back.
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[SPEAKER_00]: Yeah, good.
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[SPEAKER_02]: And it was, I mean, it was probably one of the roughest backouts that we've ever done.
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[SPEAKER_02]: So everything else, you know, most of my spots, I got some stuff in Colorado where, you know, we're putting a bowl down a mile in the quarter, not even two miles from camp.
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[SPEAKER_01]: Yeah.
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[SPEAKER_02]: That's, that's not a lot of work.
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[SPEAKER_02]: But when you get one down that six and a half miles back, and you got an entire bowl down, and there's two of you, and you got camp in, that's, you know, 16, 18, 20 hours
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[SPEAKER_00]: One of my greatest accomplishments I won't lie was this last year, was an OTC Utah, it was a raghorn that we co-bugled in, but we called in a bowl and shot it at 20, I think it was probably like 35 yards, so it was a
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[SPEAKER_00]: beautiful shot, oddly.
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[SPEAKER_00]: Um, but a raghorn bowl here in Utah, T.C.
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[SPEAKER_00]: DIY, same thing, six, seven miles in, was probably one of the greatest accomplishments of my hunting career, because that is a hard feat that you know, especially here in, in public land in general, but in, in Utah.
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[SPEAKER_00]: That's what this buck right here.
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[SPEAKER_00]: Your company's going to develop a buck.
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[SPEAKER_00]: It means to me because this one was a solo trip, shortum, not the, you know, biggest buck, but he was a beautiful deer and shortum and packed him out, packed camp out and it was even a mule deer, boomed out and everything with pack on.
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[SPEAKER_00]: you're getting up into the 80, 90 plus pounds of weight you're packing out.
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[SPEAKER_02]: And if you're taking cameras and extra tripods for all that, like, yeah, you're 100 pounds on your back.
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[SPEAKER_00]: You're easy.
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[SPEAKER_00]: Yeah, yeah.
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[SPEAKER_00]: There's something about the Western hunting like you were saying that it's such a, just everyone wants to be a Western hunter and I don't blame them because there's this magic to getting away getting altitude, probably it's some, maybe it's some clarity, I was gonna say it's maybe extra oxygen, but the higher you go, there's thinner air, so it's probably a lack of oxygen and tear brain.
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[SPEAKER_00]: Right.
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[SPEAKER_00]: It's just something so magical.
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[SPEAKER_00]: So how again as you're a very successful hunter yourself and I'm going to we're going to kind of transition down into the white till area because I think also there is some aspects of your health that carry over to the white till.
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[SPEAKER_00]: Well, but for Western Hunters, there's something different.
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[SPEAKER_00]: It's a very strenuous, it's hard and you do got to
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[SPEAKER_00]: But how do you prioritize some of your training you talked earlier about making sure that you have the endurance and as an athlete as an endurance athlete?
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[SPEAKER_00]: I think that that's probably helped you a lot.
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[SPEAKER_00]: But again, you train strength.
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[SPEAKER_00]: You know you train hit style.
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[SPEAKER_00]: I know you train your cardio.
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[SPEAKER_00]: I know you train all these different
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[SPEAKER_00]: systems to help you and I think that's probably one of the biggest things that's helping you as a hunters.
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[SPEAKER_00]: Talk to us about some of your training protocol and how you like to go about training and training for yourself and the different aspects of that.
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[SPEAKER_02]: Yeah, so again, I like the functionality.
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[SPEAKER_02]: I go through cycles just like anybody else, you know, what is, what is my focus for the next eight, 10, 12 weeks?
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[SPEAKER_02]: I just came out of a strength cycle where coming out of season, I just felt run down.
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[SPEAKER_02]: I didn't feel like I had the strength after, you know,
19:57.852 --> 20:22.678
[SPEAKER_02]: an elk hunt and a Canadian moot hunt and three weeks trying to chase two specific bucks in Kansas, just not eating, not sleeping right, so for me was about getting back the right nutrition and starting to get my body weight back up and start trying to push more weights and not necessarily focusing on how fast I was going and work out or anything like that.
20:22.658 --> 20:28.906
[SPEAKER_02]: Because I was sitting about 183 185 coming out of Hunting season and right now, I'm sitting about 203.
20:30.028 --> 20:31.870
[SPEAKER_02]: So it was all that was strength.
20:32.111 --> 20:37.698
[SPEAKER_02]: You know, now that the CrossFit opened is done and I got to see those workouts and I know they're going on into semi-finals and quarters.
20:37.758 --> 20:43.806
[SPEAKER_02]: Like, I know for me who I'm wanting to maybe try to compete a little bit more again this summer.
20:43.786 --> 20:47.674
[SPEAKER_02]: I have the strength where I need it, but I feel like I need it.
20:47.874 --> 20:56.732
[SPEAKER_02]: But what my body is lacking in what I lack for, what I want to do in hunting season, is that physical endurance or the engine capacity work.
20:57.252 --> 21:05.565
[SPEAKER_02]: And so what I'm transitioning to now is doing a little bit longer steady state stuff where it's more low intensity.
21:06.186 --> 21:07.147
[SPEAKER_02]: So I'm biking a lot.
21:07.368 --> 21:09.171
[SPEAKER_02]: I'm doing more machine work.
21:09.191 --> 21:12.115
[SPEAKER_02]: So biking, rowing, skiing, things like that.
21:12.335 --> 21:18.966
[SPEAKER_02]: And then the functional movements, push-ups, pull-ups, air squats, any compound stuff for movements I can incorporate into that.
21:19.206 --> 21:21.049
[SPEAKER_02]: I will do some holy stuff because I like the
21:21.029 --> 21:24.315
[SPEAKER_02]: power that goes with it because it's a explosive component.
21:24.515 --> 21:30.506
[SPEAKER_02]: I'm I'll be honest like I used to love working on snatching, but I don't want to put that wear and tear on my shoulders anymore.
21:30.546 --> 21:41.225
[SPEAKER_02]: So if I'm doing shoulder component work, I'd rather do strict pressing or push pressing or something where I'm getting the full body movement with less of that hinge and that explosive turn under.
21:41.466 --> 21:45.653
[SPEAKER_02]: But I love to
21:45.633 --> 21:54.101
[SPEAKER_02]: So I'll do a lot of that, a lot of box jumps and a lot of, again, I'm trying to mimic what I'm going to utilize and what I'm going to need when I'm hunting.
21:54.642 --> 21:58.325
[SPEAKER_02]: Okay, so it's a lot of lower body power and exertion.
21:58.906 --> 22:13.800
[SPEAKER_02]: So biking, rowing, front squats, I'd rather front squat than do back squat, just because of the balance and the entire core utilization,
22:13.949 --> 22:17.942
[SPEAKER_02]: Like last night part of my workout, I had an 80 pound my call to feed sack.
22:18.062 --> 22:22.236
[SPEAKER_02]: It's a 80 pound go ruck bag and it's long like a log.
22:22.256 --> 22:24.162
[SPEAKER_02]: So I can either toss it over one shoulder.
22:24.513 --> 22:33.124
[SPEAKER_02]: Or I can trade it over my neck, 80 pound sandbag and just do a box step up with it to mimic either going up an incline or going over blow down with weight.
22:34.186 --> 22:34.266
[SPEAKER_02]: Yep.
22:34.286 --> 22:37.570
[SPEAKER_02]: Do a lot of rowing for engine capacity work and then that worked out.
22:37.790 --> 22:43.979
[SPEAKER_02]: That was more of, I'm going to sprint in this workout and then I'm going to rest for a minute 30 seconds.
22:43.999 --> 22:46.862
[SPEAKER_02]: So I'm going to sprint through these movements and then rest.
22:46.902 --> 22:50.487
[SPEAKER_02]: So it's truly just hit or high intensity interval training.
22:50.467 --> 22:55.432
[SPEAKER_02]: I want to jack my heart rate up and I work on breathing and trying to bring that heart rate down a little bit.
22:55.772 --> 22:56.933
[SPEAKER_02]: I'm going to jack it back up.
22:57.574 --> 22:59.536
[SPEAKER_02]: And that's also going to help with the metabolism, right?
22:59.616 --> 22:59.816
[SPEAKER_00]: Yeah.
23:00.657 --> 23:06.123
[SPEAKER_02]: Whereas typically, like on a Thursday and on a Saturday, I will go a lot longer.
23:06.303 --> 23:15.732
[SPEAKER_02]: And it might be 40, 50, 60 minutes to just steady movement or partner rotation work, where you're working 30 to
23:15.796 --> 23:18.999
[SPEAKER_02]: 30 seconds or two minutes and then you get almost a one to one rest.
23:19.300 --> 23:23.063
[SPEAKER_02]: So you can go harder or I'm going to go for 30 or 40 minutes.
23:23.284 --> 23:25.726
[SPEAKER_02]: And I'm not putting any rest in this workout.
23:25.766 --> 23:28.529
[SPEAKER_02]: I'm going to go from this machine to this machine to this movement.
23:28.989 --> 23:33.654
[SPEAKER_02]: And we're just going to cycle through three or four movements for an entire 30, 40 minute session.
23:33.794 --> 23:45.246
[SPEAKER_02]: You know, last week before the injury we were working on yesterday, I did two just really long, really rowing sessions.
23:45.361 --> 23:46.544
[SPEAKER_02]: I had a strike for component.
23:46.704 --> 23:58.593
[SPEAKER_02]: It was lower body based and then to continue that for a capacity work, it was five sets of 500 meter row sprint intervals with a one minute rest.
23:58.873 --> 24:03.825
[SPEAKER_02]: So each one of those 500 meters was for time right at down as soon as you're done, you get.
24:04.160 --> 24:05.962
[SPEAKER_02]: one minute rest and you're going to do it again.
24:06.342 --> 24:12.830
[SPEAKER_02]: And the goal is to keep your splits as close to each other as possible or go negative.
24:12.930 --> 24:15.433
[SPEAKER_02]: So if I start at, you know, 500 meter real.
24:15.453 --> 24:21.219
[SPEAKER_02]: If I started a minute 50 split, I don't want to go to a minute 51 or minute 52.
24:21.400 --> 24:25.164
[SPEAKER_02]: I want to stay at a minute 50 or get faster through those five intervals.
24:25.945 --> 24:32.192
[SPEAKER_02]: Yeah, and then, you know, had another strength component day and a more sprint style workout to jack the heart rate up.
24:32.172 --> 24:35.678
[SPEAKER_02]: And then the next day was another strength component.
24:36.019 --> 24:43.272
[SPEAKER_02]: But my capacity work was five more sets of rowing intervals, but this time it was a thousand meters with a two minute rest.
24:43.693 --> 24:46.658
[SPEAKER_02]: So, and that's just where it's at right now, right?
24:46.778 --> 24:54.332
[SPEAKER_02]: And it's quote unquote sprint intervals, working on time management and breathing, mixed in with those long, just grueling,
24:54.312 --> 24:55.214
[SPEAKER_02]: engine work.
24:56.255 --> 25:07.594
[SPEAKER_02]: If I can keep my heart rate around 131.35 and just stay moving for 60 minutes and kind of stay in that conversational zone to pace, then that's the goal of that work.
25:07.655 --> 25:09.177
[SPEAKER_02]: It's just long and slow.
25:09.798 --> 25:10.920
[SPEAKER_02]: Versus.
25:10.900 --> 25:18.034
[SPEAKER_02]: bringing it back and trying to go eight, 10, 12 minutes and go hard where I am on the ground rule and around everything on fire.
25:18.375 --> 25:19.457
[SPEAKER_00]: Yeah, yeah, I agree.
25:20.659 --> 25:30.158
[SPEAKER_00]: I like to in our in our app and our mountain physio 365 app and within the trainings that kind of the programs we put together these performance programs.
25:30.138 --> 25:47.353
[SPEAKER_00]: I really like that as well, like a mixture of hit style, high intensity, a mixture of some, as you mentioned, only lifting like Olympic lifting just for that power that power is something that as we age, we start to lose that type of musculature.
25:47.333 --> 26:02.440
[SPEAKER_00]: are quick movements, so the little jumping, you know, broad jumps, everything, that's like that extremely important to continue to work and then obviously the strength and then a lot of these things, I'm a huge proponent of like if you have a
26:02.420 --> 26:10.149
[SPEAKER_00]: If you have a home jam, if you have a few things there, you can really make an effective work out, working on your mobility, working on your strength.
26:10.329 --> 26:24.225
[SPEAKER_00]: I do believe, though, that you need to add weight in resistance, and you may not necessarily need to do like full on Rhett Max every single day, probably shouldn't, but at the end of the day,
26:24.205 --> 26:28.771
[SPEAKER_00]: some of that like knowing where you stand is really important in doing some of those mixtures in.
26:28.791 --> 26:41.007
[SPEAKER_00]: So just a comprehensive workout that has your cardio, that has your hit, that has that steady state cardio for a long time to your strength component, your power component, everything like that.
26:41.067 --> 26:47.935
[SPEAKER_00]: I think it's ultimately what makes a good Western backcountry hunter is targeting those things.
26:47.955 --> 26:53.082
[SPEAKER_00]: So your cardio, your aerobic threshold, anaerobic threshold,
26:53.062 --> 26:53.683
[SPEAKER_00]: All those things.
26:53.703 --> 26:59.155
[SPEAKER_00]: That's what in my wouldn't we've been working with clients you know patients for six years now from our research.
26:59.175 --> 27:06.109
[SPEAKER_00]: That's what we see is like that's what makes a true back country hunters someone that can that has all those rounded capabilities basically.
27:06.325 --> 27:07.908
[SPEAKER_02]: And this thing goes for the white tail guys, right?
27:07.928 --> 27:13.019
[SPEAKER_02]: So when you think about the guys in the white tail, like when I think about their needs, right?
27:13.580 --> 27:17.508
[SPEAKER_02]: I need to make sure I have healthy knees because of climbing into tree stands.
27:18.029 --> 27:27.068
[SPEAKER_02]: I need to make sure I have a good strong grip because if I'm going up a ladder stand or I set a sticks and I've got my backpack on and I've trying to haul myself and a backpack.
27:27.048 --> 27:27.488
[SPEAKER_02]: up.
27:28.069 --> 27:29.230
[SPEAKER_02]: I need to have a strong grip.
27:29.671 --> 27:34.075
[SPEAKER_02]: Okay, both in my forearm and in my biceps and triceps, to keep me close to that tree.
27:34.175 --> 27:38.519
[SPEAKER_02]: As I get farther back, I'm putting more tension on my core and on my lower body.
27:38.659 --> 27:42.963
[SPEAKER_02]: You know, so here probably I'd say probably first a June time frame.
27:43.244 --> 27:45.746
[SPEAKER_02]: I'll start doing a lot of grip work.
27:46.167 --> 27:56.937
[SPEAKER_02]: You know, hanging from a bullet bar, just doing straight like deadlift holds where I'm holding a barbell or, you know, start to do the farmers carries
27:57.187 --> 28:08.935
[SPEAKER_02]: You know, 150 pounds of sandbag and I'm just bare hugging it very long as I can, and then I can mix in doing full carries where I bare hugging that same sandbag and I'm walking for distance, you know, suitcase holds, which is
28:09.742 --> 28:11.744
[SPEAKER_02]: way in one hand and not the other, right?
28:11.764 --> 28:13.447
[SPEAKER_02]: Like you're carrying a solo suitcase.
28:13.807 --> 28:36.795
[SPEAKER_02]: And you can just do static holds where you just, you know, good form and position, chest up shoulders back and you're just holding and tightening all of your core and obliques and squeezing your butt and getting that great core rounded fitness by having that odd object because it's going to want to pull you to one side, your job is to stay upright and switching back and forth, but you're getting a lot of that grip work that's going to help with
28:36.775 --> 28:51.713
[SPEAKER_02]: carrying that bow all the way in and then climbing up into a stand or you know if you're trying to set stands and having a grab and wrench on on your straps and all that like there's an aspect of strength in forums and shoulders and everything that's needed there as well.
28:51.862 --> 28:56.932
[SPEAKER_02]: So, and again, it can all be adapted for your specific sport, okay?
28:56.952 --> 28:57.873
[SPEAKER_02]: White-tailed versus Western.
28:58.374 --> 29:08.173
[SPEAKER_02]: You know, there's things I would focus on for Western, there's things I'd focus on for White-tail, but I still want to be a well-rounded, great, physical fitness individual.
29:08.413 --> 29:12.942
[SPEAKER_02]: And so that's where you want to get the push-pull balance or the...
29:13.124 --> 29:15.747
[SPEAKER_02]: squat and pressure-weight balance.
29:16.849 --> 29:17.810
[SPEAKER_00]: Yeah, yeah, absolutely.
29:17.850 --> 29:26.300
[SPEAKER_00]: I think there's again, definitely not excluding white-tail guys, like I think you are more so I wish we would see that transition.
29:26.340 --> 29:34.710
[SPEAKER_00]: And I think we are seeing it from the western side of things, a lot of people pushing themselves again constantly preparing for tags.
29:34.811 --> 29:38.735
[SPEAKER_00]: It's now a, you know, a 365-day pursuit sort of thing.
29:39.116 --> 29:40.077
[SPEAKER_00]: And
29:40.057 --> 29:42.820
[SPEAKER_00]: I think you're seeing white till 100 is now coming to the West and doing that.
29:42.840 --> 29:47.426
[SPEAKER_00]: But even the guys that aren't, or they can be kind of forward those tags, or maybe they're just not coming to the West.
29:47.466 --> 29:52.592
[SPEAKER_00]: Like I think 100% people should be doing exercise fitness.
29:53.033 --> 30:09.253
[SPEAKER_00]: Again, from a health perspective and as I think about just the culture of health and general from all cause mortality and now we're kind of diving down into some, you know, the research of like death rates and things that we learned a lot about and
30:09.233 --> 30:20.466
[SPEAKER_00]: and in my program and everything of school is just getting healthy for to enjoy life right is where it's at, but for those, like you said, for those white delhons as well.
30:20.666 --> 30:26.593
[SPEAKER_00]: It may not be a long grueling hike into your stand, but I will say that there is a nothing from coming from the west.
30:26.873 --> 30:32.119
[SPEAKER_00]: I've learned to the few times that I've gone white delhoning, learned to love hearing that
30:33.415 --> 30:36.419
[SPEAKER_00]: noise in the in the trees and being up in a tree stand.
30:36.439 --> 30:49.415
[SPEAKER_00]: But I will say there is a lot of core involved when you're climbing especially that last wrong and especially if the guy that set the stand has a little bit taller, a stride lengthen you, a pull in yourself up and getting yourself situated in the tree.
30:49.515 --> 30:55.643
[SPEAKER_00]: Well, there's some times especially if it's on a downhill like in a creek bottom and you're like, man, lean in a little bit or.
30:55.623 --> 31:10.746
[SPEAKER_00]: There's been times on in one of those stands, I was like man, I feel like I'm 150 feet high right now, but there's a lot of that core involved with that type of maneuverability and really agility is what I'm going to say that's where
31:10.726 --> 31:18.943
[SPEAKER_00]: Yeah, athleticism comes into it, and I'll always say this that I believe that everyone has the ability to become a true athlete.
31:19.023 --> 31:23.612
[SPEAKER_00]: I think everyone is an athlete, which has that agility strength and endurance component to it.
31:23.813 --> 31:29.865
[SPEAKER_00]: It's just sometimes you got to dig deep in, you know, basically learn how to use those skill sets.
31:29.845 --> 31:30.606
[SPEAKER_02]: Yeah.
31:30.626 --> 31:35.072
[SPEAKER_02]: And you have to learn how to be comfortable, being uncomfortable.
31:35.172 --> 31:35.372
[SPEAKER_00]: Yeah.
31:35.673 --> 31:42.862
[SPEAKER_02]: Because if you want to get to that point, there's going to be some things that you will need to do that you're not going to want to.
31:43.383 --> 31:47.468
[SPEAKER_02]: And your brain is going to tell you to stop and your muscles are going to tell you to stop.
31:48.250 --> 31:48.630
[SPEAKER_02]: And
31:48.610 --> 31:52.955
[SPEAKER_02]: you have to take control of your mind and create the mindset around that.
31:53.155 --> 31:53.435
[SPEAKER_02]: Right.
31:53.555 --> 31:56.719
[SPEAKER_02]: And to me, that truly is no different than when you're in that stand.
31:57.059 --> 31:59.361
[SPEAKER_02]: And you hear those leaves start to break, right?
32:00.703 --> 32:00.943
[SPEAKER_02]: Yeah.
32:00.963 --> 32:01.183
[SPEAKER_02]: Okay.
32:01.404 --> 32:02.585
[SPEAKER_02]: And that's why I like hit training.
32:02.765 --> 32:04.667
[SPEAKER_02]: I'm I'm at the resting heart rate.
32:05.027 --> 32:09.072
[SPEAKER_02]: And when you hear those leaves start to crack, okay, we just jump 30 beats a minute.
32:09.592 --> 32:10.293
[SPEAKER_02]: I'm locating.
32:10.413 --> 32:11.194
[SPEAKER_02]: Yep.
32:11.214 --> 32:12.375
[SPEAKER_02]: That's the buck I mean here for.
32:12.495 --> 32:14.417
[SPEAKER_02]: I just jump another 20 beats a minute.
32:14.658 --> 32:17.841
[SPEAKER_02]: Yeah.
32:17.821 --> 32:21.810
[SPEAKER_02]: and calm down and start playing those scenarios in my head.
32:21.830 --> 32:24.195
[SPEAKER_02]: Okay, he's this is where he's coming in from.
32:24.536 --> 32:28.885
[SPEAKER_02]: Based on that, this is his pattern, which means he's going to step out over here.
32:28.945 --> 32:31.671
[SPEAKER_02]: That shot is going to be 27 yards.
32:31.912 --> 32:35.560
[SPEAKER_02]: I can grab my bow when he gets behind this tree or shrub.
32:35.540 --> 32:37.924
[SPEAKER_02]: When he gets to this point, that's where I need to draw.
32:38.164 --> 32:39.586
[SPEAKER_02]: I need to be parking right here.
32:39.687 --> 32:42.171
[SPEAKER_02]: I need to try and stop him here if he doesn't stop on his own.
32:42.551 --> 32:43.753
[SPEAKER_02]: And my shot's going to be right here.
32:44.114 --> 32:50.083
[SPEAKER_02]: If you preplay those in your head and you have a breathing protocol, you have trained that in the gym.
32:50.464 --> 32:52.247
[SPEAKER_02]: Guess what your body is going to respond to.
32:52.287 --> 32:53.609
[SPEAKER_02]: It's a muscle memory.
32:53.949 --> 32:54.670
[SPEAKER_02]: I know what I'm doing.
32:55.011 --> 32:57.034
[SPEAKER_02]: I take two big deep inhales.
32:57.355 --> 32:58.497
[SPEAKER_02]: Nice exhale, breathe out.
32:58.857 --> 33:02.122
[SPEAKER_02]: I feel warm and tingly because I've just dispelled all the air.
33:02.363 --> 33:03.184
[SPEAKER_02]: My body.
33:03.164 --> 33:18.017
[SPEAKER_02]: On the exhale naturally relaxes and that drops my heart rate and now I'm ready to go do what I came into this stand to do your chances success will go up just by that part of the training because if I check my heart rate up and I got to do it again.
33:18.335 --> 33:19.096
[SPEAKER_02]: I have to recover.
33:19.116 --> 33:24.364
[SPEAKER_02]: I got to bring it to heart rate down as fast as I can, so I don't physically, and I used, you know, die, right?
33:24.565 --> 33:25.606
[SPEAKER_02]: It's not going to hurt as much.
33:25.887 --> 33:26.568
[SPEAKER_02]: Yeah.
33:26.588 --> 33:26.688
[SPEAKER_02]: Okay.
33:27.029 --> 33:28.371
[SPEAKER_02]: And then figure out how to recover.
33:28.751 --> 33:30.214
[SPEAKER_02]: Push envelope, figure out how to recover.
33:30.774 --> 33:38.807
[SPEAKER_02]: And that recovery process in between those workouts and how you treat it, both physically and mentally is going to be a direct correlation to your success in the field.
33:38.787 --> 33:39.328
[SPEAKER_00]: Yeah.
33:39.348 --> 33:39.889
[SPEAKER_00]: Absolutely.
33:39.909 --> 33:41.331
[SPEAKER_00]: It's so good.
33:41.351 --> 33:57.218
[SPEAKER_00]: Evan, the whole process of it's interesting, if you start thinking about like the uh, the prefrontal cortex of the brain, so involved in like this overriding process of executive function, so like cognitive reasoning, your brain.
33:57.198 --> 34:04.567
[SPEAKER_00]: immediately within like the fight and flight responses, you know, A something's coming so your heart rate elevates and stuff like that.
34:05.027 --> 34:09.613
[SPEAKER_00]: But then that prefrontal cortex kicks in and really starts to rationalize.
34:09.773 --> 34:13.237
[SPEAKER_00]: Okay, take a deep breath and really just kind of re-center yourself.
34:13.838 --> 34:16.060
[SPEAKER_00]: I've been in this situation before this buck's coming in.
34:16.120 --> 34:20.545
[SPEAKER_00]: I've stressed my body for the last year doing these hit workouts.
34:20.746 --> 34:26.192
[SPEAKER_00]: I know how to decrease my heart rate and maybe you're not thinking that, but your body knows how to do that because it's like
34:26.543 --> 34:29.807
[SPEAKER_00]: This is just another response that heart rate increases.
34:29.827 --> 34:31.809
[SPEAKER_00]: Take a breath and now it's decreased.
34:31.870 --> 34:51.454
[SPEAKER_00]: And so there's this built-in mechanism to really calm those epinephrine, nor epinephrine, those cortisol, those stressors within your brain and within your body, that the more that you're exposed to that, the more that you can then have that muscle memory to relax that and make a good shot and execute shots.
34:51.474 --> 34:53.496
[SPEAKER_00]: And really again, that'll make
34:53.476 --> 35:06.755
[SPEAKER_00]: you're more successful, but I do agree with exactly what you said is you have got to put yourself in uncomfortable situations and what I think you and I are both saying by that is you have got to stress your body.
35:06.816 --> 35:11.923
[SPEAKER_00]: You have to be doing some of that hit stuff where your heart rate is at 80
35:11.903 --> 35:26.808
[SPEAKER_00]: 80% 85% of its max, you've got to be doing some of that steady state stuff because that's how your system then responds to that and you can calm yourself down and so constantly putting yourself in those uncomfortable positions.
35:26.848 --> 35:32.477
[SPEAKER_00]: And I think even from a standpoint of like new tradition, the other day, so the other day,
35:32.457 --> 35:37.582
[SPEAKER_00]: late at night, right, had a busy day and I'm like, gosh, I should go eat some ice cream or something and kind of craving that.
35:37.782 --> 35:47.971
[SPEAKER_00]: And so I started thinking about this process of like, well, what if instead I did some, you know, yogurt, Greek yogurt with some protein powder and it kind of made like a little healthier version.
35:47.991 --> 35:52.135
[SPEAKER_00]: What call it is still, you know, a couple of 50 calories or whatever, but it had that higher protein.
35:52.155 --> 35:57.860
[SPEAKER_00]: And I'm like, that is the uncomfortable situation you have got to have that communication with your brain regularly.
35:58.241 --> 35:59.262
[SPEAKER_00]: Man, it's been a long day.
35:59.302 --> 36:00.062
[SPEAKER_00]: I've been working.
36:00.222 --> 36:01.924
[SPEAKER_00]: I hear this all the
36:01.904 --> 36:05.888
[SPEAKER_00]: Well, I've got an active job, you know, I am walking on my feet.
36:05.908 --> 36:09.172
[SPEAKER_00]: I'm a, you know, construction worker, a GM, whatever.
36:09.352 --> 36:10.994
[SPEAKER_00]: And on my feet constantly.
36:11.094 --> 36:12.235
[SPEAKER_00]: So I don't need to exercise.
36:12.275 --> 36:14.417
[SPEAKER_00]: And that is such like a balloon.
36:14.477 --> 36:18.922
[SPEAKER_00]: You have got to stress yourself because what you're getting is into the sedentary lifestyle.
36:18.942 --> 36:24.628
[SPEAKER_00]: Even though you may be active having a job like that, you have got to make yourself uncomfortable and push yourself.
36:24.668 --> 36:25.669
[SPEAKER_00]: And it's been a long day at work.
36:25.689 --> 36:26.590
[SPEAKER_00]: You gotta go exercise.
36:26.911 --> 36:28.232
[SPEAKER_00]: And it doesn't need to be a lot.
36:28.212 --> 36:34.359
[SPEAKER_00]: but you have got to overcome that mind body, you know, control and matter there.
36:34.980 --> 36:35.060
[SPEAKER_02]: Yep.
36:35.080 --> 36:35.180
[SPEAKER_02]: Yeah.
36:35.200 --> 36:40.105
[SPEAKER_02]: And like you said to, it's not just for the physical aspect, you have to do it for your mental isolation.
36:40.626 --> 36:40.986
[SPEAKER_00]: Yeah.
36:41.067 --> 36:41.227
[SPEAKER_00]: Yeah.
36:41.247 --> 36:43.369
[SPEAKER_00]: That's so such such good stuff, Evan.
36:43.529 --> 36:44.290
[SPEAKER_00]: I love that conversation.
36:44.731 --> 36:45.171
[SPEAKER_00]: Let's see.
36:45.652 --> 36:48.555
[SPEAKER_00]: What are the things do you want to talk about for becoming an athlete?
36:48.575 --> 36:57.325
[SPEAKER_00]: I guess I said, I what I did want to bring this up though, actually is you were saying about
36:57.507 --> 36:59.496
[SPEAKER_00]: after hunting season, you're 180 something.
36:59.999 --> 37:07.011
[SPEAKER_02]: Yeah, 183 185 that leaned up quite a bit actually quite a bit yep yep and and I'm not
37:07.632 --> 37:16.365
[SPEAKER_02]: I'm not necessarily happy with the 203, but I know what my goal was and now that that cycle is done, like I know what the next process is.
37:16.905 --> 37:20.791
[SPEAKER_02]: And that's the big thing too is you don't have to be happy with the way you look the way you feel.
37:20.851 --> 37:30.245
[SPEAKER_02]: You don't have to settle for anything, but there has to be a level of acceptance as to where I am now and where do I want to go and where do I want to be, right?
37:30.325 --> 37:37.555
[SPEAKER_02]: Because if you're setting micro goals, like okay my goal right now is in
37:37.535 --> 37:48.793
[SPEAKER_02]: Okay, I'm going to do a late season elk rifle wherever, okay, and I know I'm going to get the tag because I have the points to get it or I'm buying a ranch tiger whatever that is.
37:49.634 --> 37:52.077
[SPEAKER_02]: Okay, now it's time to do some goal setting, okay?
37:52.397 --> 37:56.222
[SPEAKER_02]: So we are April, May, June, July, August, September, October, November.
37:56.242 --> 37:58.465
[SPEAKER_02]: So we are eight months out, okay?
37:58.505 --> 38:01.309
[SPEAKER_02]: So we're gonna break that eight months so we're gonna do quarters, okay?
38:01.329 --> 38:03.411
[SPEAKER_02]: So the end goal is that all kind, okay?
38:03.532 --> 38:06.075
[SPEAKER_02]: Well, from November, go back two months, okay?
38:06.095 --> 38:11.602
[SPEAKER_02]: We're gonna do quarters at two months and then we're gonna do micro cycles inside that two months.
38:12.122 --> 38:17.329
[SPEAKER_02]: So every one of those quarters we're gonna break that into a month and every single one of those months we're gonna break that into,
38:17.647 --> 38:31.525
[SPEAKER_02]: two weeks and everyone was two weeks we're going to break that into a week and we're going to focus on small one week cycles and it's going to be nutrition, it's going to be fitness and all of those small steps are going to work towards this one end goal, right?
38:32.046 --> 38:32.668
[SPEAKER_02]: So,
38:32.648 --> 38:34.592
[SPEAKER_02]: doesn't matter what your goal is.
38:34.752 --> 38:39.201
[SPEAKER_02]: My 12-week goal was to get my body weight back up.
38:39.221 --> 38:46.856
[SPEAKER_02]: Now, my ideal body weight for what I do and where my body performs when I want to compete is about 193 to 195.
38:47.297 --> 38:51.525
[SPEAKER_02]: But I need to get my strength to a certain point, so I don't care what my body looks like and what it feels like.
38:51.605 --> 38:54.471
[SPEAKER_02]: I need to get strength to point A.
38:54.552 --> 39:12.506
[SPEAKER_02]: Now point A is done point B goal is I need to work my engine and so I need to focus on a cardio or an endurance cycle and maintain my nutrition to support that goal and if my bodyweight starts coming down that is the direct result of where I'm trying to go now.
39:12.626 --> 39:13.287
[SPEAKER_02]: Yeah, right?
39:13.486 --> 39:34.468
[SPEAKER_02]: and every athlete is going to do that, you know, an NFL or a collegiate football or basketball player or anything like that is going to go, okay, day one, coach, in six months, I want us to be in the Super Bowl or I want us to be in a bowl game or I want us to be going to the dance and going into the March tournament at the end of the year.
39:34.708 --> 39:37.491
[SPEAKER_02]: And that means we need to win conference.
39:37.511 --> 39:41.535
[SPEAKER_02]: In order for us to win conference, we need to do X, Y, and Z.
39:41.515 --> 40:03.379
[SPEAKER_02]: in order for the team to do X, Y, and Z, I need to do ABC and D. Well, in order to get those, this is the skills, this is the technique, this is the progression I need to go hit in order for me to be successful so that the team can rely on me so the team can be successful so that we can go accomplish this goal that we have set as a unit.
40:03.719 --> 40:06.122
[SPEAKER_02]: And you can do that right now, okay?
40:06.102 --> 40:08.164
[SPEAKER_02]: Where do you want to be in six months?
40:08.505 --> 40:09.646
[SPEAKER_02]: Where do you want to be in a year?
40:09.726 --> 40:10.928
[SPEAKER_02]: Where do you want to be in three years?
40:10.968 --> 40:12.409
[SPEAKER_02]: What do you want to do in five years?
40:13.270 --> 40:21.740
[SPEAKER_02]: My end goal is that when I'm a grandparent, I can bend down and go to a full squat to pick up a grandchild and stand up.
40:22.161 --> 40:31.492
[SPEAKER_02]: And I know I'll probably have some muscle tension and achiness, but I'm going to be able to go to a full squat and pick up a grandbaby and stand up.
40:31.512 --> 40:34.455
[SPEAKER_02]: But I'm going to be able to go play in the yard and run around and,
40:34.435 --> 40:47.314
[SPEAKER_02]: You know, mom and dad have the ranch back in Kansas that you know, I'm going to start working more on in the summer when I can get back there and move in cattle and you know what I'm going to have a grand kid working the ranch with me at some point in my life.
40:47.632 --> 40:51.060
[SPEAKER_02]: That's my goal, and that's a 20 year goal.
40:51.421 --> 40:57.655
[SPEAKER_02]: What do I need to do now so that I can do that in 20 years with my kids and my grandkids and hopefully my great grandkids?
40:57.715 --> 41:03.969
[SPEAKER_02]: Yeah, you know, what kind of life do I want to enjoy once my kids are gone out of the house with my wife?
41:04.410 --> 41:04.510
[SPEAKER_00]: Yeah.
41:04.490 --> 41:05.631
[SPEAKER_00]: Yeah, that's so good.
41:05.831 --> 41:13.039
[SPEAKER_00]: We have something like a conversation with a podcast this morning right before you and we have where we're working on something that's going to help with that.
41:13.240 --> 41:14.141
[SPEAKER_00]: It's going to be super cool.
41:14.201 --> 41:19.587
[SPEAKER_00]: Not even so much just programming, but some lifestyle to help as what I'm going to say and it's pretty cool.
41:19.607 --> 41:30.919
[SPEAKER_00]: So I'll have to get you involved with that as well because setting that, setting those goals and being that focused is so critical, but recognizing and I've had this conversation a lot of like,
41:30.899 --> 41:40.974
[SPEAKER_00]: Recognizing your angle, and if you're walking down a path or a road, and every day is not pointing you in that direction of where that angle is, modify it.
41:41.174 --> 41:54.654
[SPEAKER_00]: And certainly from a health perspective, it comes down to that nutrition, it comes down to health fitness exercise, pre-hab rehab, all those sorts of things, the mind comes down to from shooting aspect of it.
41:55.355 --> 42:00.703
[SPEAKER_00]: If you're shooting your bow, if you're preparing for hunting season, whatever, if you're any other athlete and you're preparing for that event,
42:00.920 --> 42:11.738
[SPEAKER_00]: If that, if an activity is not getting you towards that, then having that direction and changing, being comfortable with the uncomfortable bumpy road that it is weight loss in general is a bumpy road.
42:11.778 --> 42:12.579
[SPEAKER_00]: It's not easy.
42:12.639 --> 42:14.803
[SPEAKER_00]: The equation is extremely simple.
42:14.823 --> 42:17.327
[SPEAKER_00]: It's, you know, calories in calories out sort of thing.
42:17.988 --> 42:23.377
[SPEAKER_00]: But if you have that end goal, like where is your direction and are you headed in that direction?
42:23.437 --> 42:24.278
[SPEAKER_00]: And so,
42:24.258 --> 42:51.497
[SPEAKER_00]: being uncomfortable with the uncomfortable and putting yourself in uncomfortable situations stressing your body is can't emphasize that enough to really reach those end goals of health fitness to be able to suspend it when you're, that's the, I think the end goal for everyone is when I'm a grandparent, when I'm older, I can retire and I can still move, we see so many people, they do everything they prepare for retirement, but now they've had a sedentary job, and so now they're,
42:51.477 --> 42:56.307
[SPEAKER_00]: overweight, and it's, honestly, it's, you know, it's almost too late to, it's never too late to begin.
42:56.829 --> 43:02.781
[SPEAKER_00]: But it's almost too late, like you should have been doing that a long time ago, and you just have a much better quality of life.
43:03.182 --> 43:10.498
[SPEAKER_00]: And so whether it's hunting until the rest of your life or whether it's, you know, again, most people, I just want to be able to spend time in the outdoors with my,
43:10.478 --> 43:21.940
[SPEAKER_00]: Grandkids and and be healthy doing that and so really setting yourself up with that trajectory Such good golden nuggets right there Evan for health and success
43:22.460 --> 43:47.387
[SPEAKER_02]: Yeah, and you know, one of the things that has been popping up a lot here recently is just growing up in the 80s and 90s like who of our childhood heroes and and the people that we grew up watching on shows and watching on movies like who are we starting to lose in their aging life right, you know, and and you know,
43:47.367 --> 43:48.529
[SPEAKER_00]: Yeah, yeah, young.
43:48.549 --> 43:52.355
[SPEAKER_02]: And through all of that, Dick Van Dyke is still around.
43:52.696 --> 43:55.581
[SPEAKER_02]: And he is now, I think he's 99 this year.
43:55.821 --> 43:59.788
[SPEAKER_02]: And he goes to the gym and he works out three days a week.
43:59.808 --> 44:01.270
[SPEAKER_02]: And he has his entire life.
44:01.471 --> 44:04.636
[SPEAKER_02]: He's never left the gym at one point through everything.
44:04.696 --> 44:07.601
[SPEAKER_02]: He has, has been diligent about moving.
44:08.102 --> 44:11.367
[SPEAKER_02]: And he was a, he was a dancer and, you know, very athletic.
44:11.347 --> 44:23.618
[SPEAKER_02]: when he was in his younger years and he has maintained that and his quality of life is so much better than a lot of people that he was co-starred with and that have come after him because of
44:24.290 --> 44:32.783
[SPEAKER_02]: You know, one reason or another where they're going to go down this path or that path and he has stayed dedicated and consistent and his quality of life is so much better.
44:33.204 --> 44:34.045
[SPEAKER_00]: Yeah, yeah, exactly.
44:34.105 --> 44:45.543
[SPEAKER_00]: I'm going to kind of know if people can cool me on this or not, but basically die less by exercising, focus on your health and don't die as much sort of thing.
44:46.384 --> 44:53.014
[SPEAKER_00]: And I think that's the truth, honestly, sad about seeing some of those people that pass
44:53.433 --> 45:09.130
[SPEAKER_00]: that just haven't taken their health, made it a priority, and so making your health a priority, your fitness, and really kind of like what you're saying as far as seeing what your end goals are and long-term goals, you know, be able to squat with my grandkids pick them up.
45:09.450 --> 45:14.976
[SPEAKER_00]: Short-term goals could be, you know, it's, you know, two months out, I want to, again, eat healthy.
45:15.317 --> 45:16.358
[SPEAKER_00]: Where am I at today?
45:16.398 --> 45:18.360
[SPEAKER_00]: Tomorrow, I'm going to do better.
45:18.340 --> 45:29.177
[SPEAKER_00]: eat healthy exercise on a daily basis to be able to reach that end goal in mind and I think gosh that's such a valuable information honestly Evan.
45:29.417 --> 45:34.064
[SPEAKER_02]: Yeah and with that too, I before we talk about both.
45:34.505 --> 45:36.869
[SPEAKER_02]: Don't be afraid to get off a scale, right?
45:37.289 --> 45:42.778
[SPEAKER_02]: If your goal is to lose weight or do something like that, one thing that I've seen with a lot of people I've worked with is
45:42.758 --> 45:47.987
[SPEAKER_02]: they are constantly going to the scale for validation or they are tracking food every single day and they're worried.
45:48.308 --> 45:53.757
[SPEAKER_02]: Went 50 calories over today on what I was supposed to eat or what my goal was.
45:54.238 --> 45:57.744
[SPEAKER_02]: You can get so wrapped up in those numbers that you actually do yourself a disservice.
45:58.565 --> 46:01.450
[SPEAKER_02]: If you want to track, okay?
46:01.670 --> 46:03.754
[SPEAKER_02]: Brack an entire week.
46:03.734 --> 46:07.181
[SPEAKER_02]: My goal is to eat 2,000 calories a day, okay?
46:07.201 --> 46:10.288
[SPEAKER_02]: So in seven days, I'm going to have 14,000 calories.
46:10.709 --> 46:13.715
[SPEAKER_02]: Track all of your days and it doesn't matter if you're above or below that.
46:14.176 --> 46:16.160
[SPEAKER_02]: What is the number at the end of the week?
46:16.661 --> 46:22.454
[SPEAKER_02]: Because if you're under 14,000 and that was your goal, you're in a deficit, you're going to lose weight, okay?
46:22.975 --> 46:24.578
[SPEAKER_02]: And take measurements.
46:24.558 --> 46:31.671
[SPEAKER_02]: measure your calves, measure your thighs, measure your chest, measure your waist, measure your biceps, measure your forearms.
46:32.753 --> 46:38.163
[SPEAKER_02]: And so when you step on the scale and after six weeks of work, you've only lost a pound.
46:38.483 --> 46:41.689
[SPEAKER_02]: You can go to those tape measurements and go, I'll only lost a pound,
46:41.888 --> 46:47.879
[SPEAKER_02]: I lost an inch or two inches off my waist and I lost a half inch off my calf and I lost an inch off my thighs.
46:48.099 --> 46:50.824
[SPEAKER_02]: Your body is going to go through a recomposition phase.
46:50.844 --> 46:54.771
[SPEAKER_02]: You're going to lose body fat, but you're going to put on muscle and muscle weighs more than fat.
46:55.072 --> 47:03.407
[SPEAKER_02]: So don't rely on what that scale tells you because the scale is a liar because it doesn't read body composition.
47:03.387 --> 47:04.829
[SPEAKER_02]: Yeah, it doesn't read.
47:04.849 --> 47:06.211
[SPEAKER_02]: That's my last little rant on that.
47:06.271 --> 47:07.653
[SPEAKER_00]: Yeah, it doesn't read effort.
47:08.254 --> 47:13.581
[SPEAKER_00]: And I think that's the, that's the bumpy road of nutrition and weight loss is that it is very bumpy.
47:13.601 --> 47:14.903
[SPEAKER_00]: It is very undulating.
47:14.943 --> 47:21.733
[SPEAKER_00]: You'll be 190 then you'll be 187 and then the next day you might be 193 and then.
47:22.591 --> 47:26.058
[SPEAKER_00]: by the end of the week, you're 180, you know, five or whatever it is.
47:26.078 --> 47:41.832
[SPEAKER_00]: That's a big deficit there, but you overall the trend is downward and that's the big key right there is what you're saying is focus on that, you know, overall for the week or month and make sure that you're on that pathway.
47:41.812 --> 47:42.393
[SPEAKER_00]: So good.
47:42.474 --> 47:48.127
[SPEAKER_00]: This is a great conversation for health fitness and hopefully it'll help out a lot of people.
47:48.167 --> 47:54.603
[SPEAKER_00]: I think it will honestly, and I would definitely encourage people to check out mountainphysiot.com.
47:54.703 --> 47:58.011
[SPEAKER_00]: We have a lot of training programs, performance programs.
47:58.031 --> 47:59.314
[SPEAKER_00]: We have our app.
47:59.294 --> 48:07.543
[SPEAKER_00]: And most importantly, we work with you one-on-one with individuals to really do that training PT.
48:07.844 --> 48:12.249
[SPEAKER_00]: We call it a prescription programming, so to build customized tailored programs.
48:12.369 --> 48:14.891
[SPEAKER_00]: And so, yeah, great, great conversation here.
48:15.212 --> 48:17.534
[SPEAKER_00]: I did want to say, bring up the the bows.
48:17.575 --> 48:19.357
[SPEAKER_00]: We should a little bit for Huit's sake.
48:20.037 --> 48:20.698
[SPEAKER_00]: The RX9.
48:20.958 --> 48:21.979
[SPEAKER_00]: I'm loving it.
48:22.320 --> 48:23.561
[SPEAKER_00]: I went with the ultra this year.
48:24.202 --> 48:28.727
[SPEAKER_00]: Evan as well
48:28.707 --> 48:29.650
[SPEAKER_00]: building arrows.
48:29.710 --> 48:34.547
[SPEAKER_00]: He's helped me out a little bit this year with her quite a bit, I should say, with my arrows set up as well.
48:34.567 --> 48:37.838
[SPEAKER_00]: Some of the guys there at Eastern, but the bow set the set up that arcs nine.
48:38.199 --> 48:38.681
[SPEAKER_00]: I'm digging it.
48:38.701 --> 48:40.607
[SPEAKER_00]: You guys getting good feedback on the bows.
48:40.722 --> 48:41.603
[SPEAKER_02]: You know, we really are.
48:41.703 --> 48:48.471
[SPEAKER_02]: And I think I think with everything that we released this year, I think the RX 9 is probably getting the most conversation really.
48:49.052 --> 48:52.095
[SPEAKER_02]: So, so what we did this, this is a brand new riser for this year.
48:52.175 --> 48:55.259
[SPEAKER_02]: It has the same look, but it does have a new geometry.
48:55.299 --> 48:58.703
[SPEAKER_02]: She was got a shorter pocket head as far as the length of that pocket head.
48:58.923 --> 49:00.925
[SPEAKER_02]: And it went from a 34 down to a 33.
49:01.866 --> 49:04.549
[SPEAKER_02]: So when we did that, we shortened the actual axle.
49:04.569 --> 49:05.831
[SPEAKER_02]: We also shortened the bracelet.
49:06.371 --> 49:09.615
[SPEAKER_02]: So depending on the draw length that you are in,
49:09.595 --> 49:16.837
[SPEAKER_02]: We are seeing speed gains of almost 20 feet per second versus last year's ultra.
49:16.998 --> 49:21.451
[SPEAKER_02]: You know, at 30 inches, I think we're 30 inches, we're 8 feet per second faster.
49:21.471 --> 49:23.638
[SPEAKER_02]: 29 inches were
49:24.209 --> 49:31.258
[SPEAKER_02]: 19 feet per second faster, 28 and a half for 18, 28 inches, we're 16 feet per second faster.
49:31.278 --> 49:37.286
[SPEAKER_02]: And for me, a 32, 33 inch boat is still extremely maneuverable.
49:37.707 --> 49:45.077
[SPEAKER_02]: Whether I'm in a ground blind, I'm in a tree stand, or I'm trying to spot on stock, or I'm carrying it on my pack, going into a going into an elk hunt.
49:46.018 --> 49:49.643
[SPEAKER_02]: So that 32, 33 has really been
49:49.825 --> 49:51.989
[SPEAKER_02]: My poll last couple of years.
49:52.710 --> 49:54.914
[SPEAKER_02]: I do like a little bit heavier mass weight bow.
49:55.114 --> 50:01.064
[SPEAKER_02]: So for me to get the carbons, I'm usually adding almost six ounces just to the riser to get them the whole the way I want to.
50:01.465 --> 50:07.676
[SPEAKER_02]: And so I do shoot the illuminums just to get the mass weight right around my hand out of the box.
50:08.257 --> 50:08.357
[UNKNOWN]: Yeah.
50:08.337 --> 50:13.522
[SPEAKER_02]: but that carbon is hard to be especially when you get in any kind of cold or fluctuating temperatures.
50:13.862 --> 50:34.682
[SPEAKER_00]: Yeah, I was telling you, I was talking to the engineer Brian yesterday and it was so fun to talk to him really quickly because he immediately, I'm like, yeah, I'm impressed with the arc's nine and then all of a sudden he starts spouting off some of these numbers and geometry of this and that and the other and he's like, well, the reason why is because of this angle and it's
50:34.662 --> 50:47.279
[SPEAKER_00]: Lack of cam-lean and all sorts of things like that and with the new yoke system You guys carried over the yoke system under the AX2 the aluminum one as well So that so the whole gym the gym for is our new can system.
50:47.379 --> 50:54.949
[SPEAKER_02]: Yeah, so we have that on the AX2 series and on the RX 9 series But we also have the new short draw cam
50:55.182 --> 51:13.056
[SPEAKER_02]: And it's available in the short axle axle 29 inch and on the RX 9 so you can get that short draw came on both aluminum or carbon and both of those cam systems as well as our target sector cam have that yoke system and really what that does is is that creates a balanced load.
51:13.238 --> 51:16.447
[SPEAKER_02]: between each side of a cam or at each limb connection point.
51:16.628 --> 51:21.722
[SPEAKER_02]: That way as you're drawing, you have a balance on that cam, so you don't have the translation.
51:21.742 --> 51:28.902
[SPEAKER_02]: And the translation is the lateral or the side-decide movement of the cam during the draw side.
51:29.017 --> 51:48.662
[SPEAKER_00]: And that's different for everyone depending on how you're holding that bow is what Brian was saying is that I mean we're going to throw that into you hear you know the torque and stuff like that that you put in your bow immediately last year with the eight I loved the eight the Rx8 is probably one of my fair bows to date that I've used in shot and it just was so.
51:48.642 --> 51:49.283
[SPEAKER_00]: Comfortable.
51:49.303 --> 51:50.746
[SPEAKER_00]: So now go into the ultra this year.
51:50.766 --> 51:51.527
[SPEAKER_00]: It's a little bit bigger.
51:51.548 --> 51:52.730
[SPEAKER_00]: I agree though.
51:52.750 --> 51:58.481
[SPEAKER_00]: I'm loving the way that it's shooting But immediately last year with the eight I had some paper tears and Brian's ago.
51:58.501 --> 52:03.951
[SPEAKER_00]: Yeah, you had to paper tears because of this and he's like oh, and I know I know exactly which way your paper tear was it was a right tear
52:03.931 --> 52:20.229
[SPEAKER_00]: And it was this much and I'm like, how did you know you didn't know you weren't even there when I set it up and he's like, yep, that's what we saw He said it immediately as soon as we went to this new system that was all gone and so when I literally the first arrow that I shot out of the bow this year was a Was a bullet hole.
52:20.509 --> 52:21.231
[SPEAKER_00]: There were some
52:21.211 --> 52:37.212
[SPEAKER_00]: minor little tweaks apparently I had to do on Instagram because I posted some of those and there's some keyboard warriors saying that that wasn't a full paper tear and it was taken me off but at the end of the day it completely shot a perfect bullet hole the first shot out of the boat and so I am
52:37.192 --> 52:40.276
[SPEAKER_00]: personally very impressed with the white bows this year.
52:40.316 --> 52:51.329
[SPEAKER_00]: They are feel good always feel good that carbon I love the way that the carbon feels next year I'm thinking I might really try that aluminum out, but honestly, well, I guess we'll see what you guys have in store I'm sure you guys have something in the works.
52:51.890 --> 53:00.200
[SPEAKER_02]: Yeah, and I know you're hunting so much of Utah through the extended hunt and like yesterday we talked potentially getting an opportunity to go to Kansas.
53:00.481 --> 53:02.423
[SPEAKER_02]: Yeah, and doing some late season stuff there
53:03.230 --> 53:33.237
[SPEAKER_02]: you know for for someone who's doing what you're doing like that carbon is probably a benefit because I guarantee when you hunt the extended we're going to be hunting in snow and it's going to be cold yeah and carbon is a better thermal regulator which means it doesn't have the heat cold transfer to the field where when I go to Kansas and the wind's blowing and it's you know 10 degrees when I leave my truck I touch the riser and I sure
53:33.217 --> 53:43.024
[SPEAKER_02]: Feel of the bows and the feel of the shot and a lot of that is because of one the material of the riser, but to when you have that geometry change it does have an impact on
53:43.426 --> 53:50.054
[SPEAKER_02]: how the draw cycle feels to different individuals, based on what your drawing is, and how that bow responds on the shot.
53:50.395 --> 53:52.517
[SPEAKER_02]: Because of what we call, it's string tension, right?
53:52.558 --> 54:03.291
[SPEAKER_02]: It's the amount of tension is put into the system, and that has a direct correlation based on the length of the actual axle, because of the levers, or the distance away from your center point.
54:03.271 --> 54:08.557
[SPEAKER_00]: Yeah, I just did my level two coaching for archery and it's that it's that compression, right?
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[SPEAKER_00]: That boat just wants to compress and you, again, back to our body muscularly, skilletily, you have got to basically be able to overcome that and you're trying to expand that bow or that bow wants to compress and so that's putting some different forces through everything.
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[SPEAKER_00]: No, it's a very impressive system.
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[SPEAKER_00]: I always super impressed with a hoi-dartary
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[SPEAKER_00]: and working with them, been able to get to know a lot of the individuals that are at Hoyt very impressed with the company in general.
54:37.052 --> 54:40.757
[SPEAKER_00]: And this year, we were talking before the start of this podcast.
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[SPEAKER_00]: Hey, you guys are going to the tack events, they'll haul the trailer around.
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[SPEAKER_00]: So if you guys want to feel one of the Hoyt boys, I think definitely go over to the booth at some of the total archery challenge events.
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[SPEAKER_00]: I think what's really neat about that is you have your area reps there that know the bow shops.
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[SPEAKER_00]: if you're in Tennessee, if you're in Oklahoma, the area reps there with the knowledge of the bow shops, what they have, the different team there, so it can be a very valuable asset to get to know the team at Huit Archery because I think
55:16.576 --> 55:40.050
[SPEAKER_00]: I think, you know, I do think the world of you guys, I think you guys are a buzzer, very impressive, but be just from a company standpoint, getting to know the company better, getting to know you guys all the different key players, very impressed with every single one of you, and it's always a joy for me to be able to work with you to help improve your guys' health so that you guys can keep doing what you guys are doing, which is really making top of the line buzz.
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[SPEAKER_02]: Well, we definitely appreciate everything that you've done for us, and I definitely appreciate our friendship and
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[SPEAKER_02]: and the communication that we can have, you know, and the tax are great.
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[SPEAKER_02]: It's a great time.
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[SPEAKER_02]: For us, for archers, it's equivalent of, you know, going golfing with the buddies.
55:53.821 --> 56:00.949
[SPEAKER_02]: The unique thing with that is we have every model of our hunting bows in that tax rate, right handed and left handed.
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[SPEAKER_02]: I've got the modules to change them all out.
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[SPEAKER_02]: So if you haven't been able to test something because maybe you're a leftier, maybe you want to feel a 70
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[SPEAKER_02]: There's a good chance, I've got that option for you.
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[SPEAKER_00]: Yeah, yeah, definitely check them out.
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[SPEAKER_00]: Well, Evan, I appreciate this conversation.
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[SPEAKER_00]: What a great uplifting conversation honestly.
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[SPEAKER_00]: It's been and I hope everyone is listening to this.
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[SPEAKER_00]: That you guys really get some key information from this performance podcast.
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[SPEAKER_00]: We call it a performance podcast, because as bow hunters, as hunters, as athletes in general, which I believe we all are.
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[SPEAKER_00]: We owe to ourselves, our family,
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[SPEAKER_00]: The game we pursue to really compete at that high level to be that high performance individual.
56:47.605 --> 56:51.413
[SPEAKER_00]: And so with that said, check out mountainphysio.com.
56:51.554 --> 56:52.395
[SPEAKER_00]: Definitely go on.
56:52.636 --> 56:56.203
[SPEAKER_00]: Check out the new bows at hoight.com.
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[SPEAKER_00]: Is that the website?
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[SPEAKER_02]: Yep, sure.
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[SPEAKER_00]: That'll hoi.com because you will definitely be impressed.
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[SPEAKER_00]: Reach at Devon.
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[SPEAKER_00]: I know that he's always willing to spark up conversations, talk about health and everything like that, and um, been a great conversation.
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[SPEAKER_00]: I got all the podcasts, I got all our sponsors, again, go check out Mountain Physio, 365, daily training, workout,
57:18.953 --> 57:29.572
[SPEAKER_00]: program apps specifically built for outdoorsmen and hunters and then jump on a call with us so we can help elevate your health, elevate your hunt and elevate your life.
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[SPEAKER_00]: Thank you and that's all we have for you.