Conjugate Method for Functional Fitness and Crossfit

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What's up everybody and welcome to the Westside Barbell Podcast.
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I'm your host, Mac McFarlane, and with me today is Coach Zach.
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Zach, how's it going?
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Good brother, thanks for having me on.
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Awesome.
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So do you want to go ahead and introduce yourself?
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For those that weren't on the Conjugate Con conference, would you go ahead and give a brief history about you and what you do?
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Yeah, of course.
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I joke every time I do one of these podcasts, I hate origin story things.
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Like, I don't know if you watch movies, the first one is always like boring, setting the pace.
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So I try and condense down a big career as quickly as I can because everything cool is what happens
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based off how it got me here.
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My name is Zach Feiler.
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I'm actually out in Seattle.
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I own a gym out here with my brother.
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It's actually a Jiu-Jitsu Academy slash Barbell Club, however you want to look at it like that.
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I initially started out with opening up an affiliate.
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So 17 years ago, I opened up a CrossFit affiliate.
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That affiliate is currently still around too, so it's pretty cool to see that it lasted the test of time across on those.
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But we kind of just bridged out in different directions as far as what we've done since then.
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But I got into kind of the functional fitness space slash CrossFit about 20 years ago.
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They just had the 20th anniversary of the CrossFit Games.
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And I remember watching the leaderboard like quickly.
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It wasn't even a leaderboard.
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It was like a blog roll to see who won it back then.
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I got in about 20 years ago, within about three years of that, opened up my first affiliate.
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I've been coaching people for, and I was actually working at another gym at that time, for about 20 years prior to that.
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As we were talking about wrestling beforehand,
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My wrestling background had taken me into coaching on some other wrestling teams.
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I was a resident firefighter, so I was kind of like a live-in at a place, which was kind of like my college fraternal experience almost.
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I went the opposite route of most people, which is like they get into coaching and then they go into the fire department.
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I was going into the fire department and decided I wanted to be a coach instead.
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So once I kind of made that choice, I went all in on that.
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Once we opened up the first affiliate at that time, there really wasn't, if you look back in the day, there really wasn't a ton of open access resources for knowledge.
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You had to go get it.
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You had to go out of state and things like that.
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You could watch YouTube and things along those lines, but there wasn't a ton of knowledge base out there.
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I actually went out and started seeking out
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the most education I could.
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In those travels, while I was running the gym, I went to a kettlebell course with Jeff Martone, so the CrossFit kettlebell course back in the day.
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He happened to see something he thought
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was promising in me.
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And I went to his tactical athlete five-day course after that, at which point I then started interning for him at CrossFit Kettlebell.
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And that kind of took off from there where I spent about a decade working as a subject matter expert for CrossFit.
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And I was teaching the kettlebell courses with Jeff for a while.
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And then he kind of
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unceremonially kick the baby bird out of the nest.
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He's just like, you are out teaching these on your own.
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At which point as well, Jeff was very much more about the minutiae of movement and not so much about programming.
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So he had me start designing a program.
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When about the time I first started finding CrossFit back in the day, I already had West Side hoodies and stuff like that.
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So I had the old red one and the black one.
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So I was looking at all this stuff up and going through everything and figuring out best ways to apply the method to what I was doing with my CrossFit gym as well.
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using that as well with when we were working the programming aspect for CrossFit kettlebell.
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Jeff wanted that to be heavily influenced by kettlebell sport, which was something he was getting into heavily at the time.
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I took the method the best I could and adapted it to kettlebell sport lifting.
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Then that became an entry point into teaching CrossFitters to different variations of maximal and or speed training using different implements in their gyms.
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That kind of put me in contact with a lot of high level athletes that were looking to improve performance.
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That performance was in multiple areas, be it CrossFit competitors at the games level, fighters, grappling, world record holders for kettlebell sport lifting.
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It's kind of like anybody that was trying to get better at something kind of started finding me through the kind of back alley navigation of stuff.
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Through that, I really kind of started growing it out.
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One of the things I got to be known for was helping an athlete that was potentially coming back from an injury.
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And a lot of times some of these high level movers would get a hold of me because they heard some of the stuff I was doing with the kettlebell training could help them rehab something.
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And through implementation of.
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rehab protocols along with stuff I was doing with the method and the bells.
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Then they were just like, hey, can you come on my team?
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Can you start handling my strength and my conditioning?
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Everything with me is pretty organic.
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But like I said, I'm very much someone that's always trying to improve.
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That's something that Martone really put into me.
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At a certain point, he actually
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brought me on as a partner.
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So him and I ran the CrossFit kettlebell course as president, co-president of how we called it.
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Then we had kettlebell Rx after that and Tactical Athlete.
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But at a certain point, I was looking for some more knowledge.
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Jason Gusick, so Gus, at the time was conjugate tactical.
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I just happened to see something online of him doing some stuff with Bells one day.
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and that he was going to be doing his first public course outside the walls of his home gym, and it was going to be in Texas.
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And I was like, I'm overdue for some continuing education.
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This guy looks like he's doing some stuff with the methods similar to me.
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And so I went to the course with him.
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And, you know, Gus, man, he's hilarious.
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And it was a two-day course that, like, we were doing the social hour the first day, and we were hanging out at the bar.
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And he just comes up and sits over and starts talking to me.
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And I just thought he was being friendly.
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And then he was talking to me for like half an hour.
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I'm like, hey, man, you need to go talk to everybody else.
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But we kind of had like the stepbrothers moment, like we just become best friends.
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So he brought me on with tactical because one of the things we do with the kettlebell training as well, it's kind of like optimal training in suboptimal environments.
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So I kind of went into some private sector work with him for about the last five years, which is where I've kind of been off the grid a bit.
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About three years ago, I started working with,
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some CrossFit Games athletes again and that kind of brought me back out into the space and from there and just refining and honing in like the thought process I had with the conjugate method and how to really like apply it to things through my time with Gus because he learned you know through Louie and stuff and I was like hey here's my idea of it but I feel like I'm missing some stuff so I went back and
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started relearning from him at a certain point, kind of like my brother did with me in my jiu jitsu at one point.
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He's like, hey, you're getting away from your wrestling.
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You know, go back to your wrestling a little bit.
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You'll be better at jiu jitsu.
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Gus was like, hey, you're getting a really great handle on exactly how it should be.
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But also what was giving you a lot of success was your interpretation of it.
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From there, that got me noticed by Tom and everybody at Westside.
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Now Tom is having me be the lead coach for functional fitness for Westside and really just
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getting everything pushed out here.
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So my interpretation of the method is kind of like the lens I'm shining on, like how we use it with functional fitness.
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But even like what we said on that big call, the goal is always to get people back to like the truest expression of it for phases of training.
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And that's kind of where it goes from there.
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So there's an origin story for you that kind of like wraps up a bunch of stuff.
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It leads open to a lot of different avenues of talk.
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I don't like to like,
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blow myself up a lot and talk about those kind of things.
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Because I really feel like as a coach, what speaks is what your athletes are producing.
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If you're a great athlete, great.
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But if your athletes are out there producing on any level, be it high level or enthusiast level or something like that, are you getting somebody from point A to point B and actually improving them?
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And how can you use the method along with,
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the time availability you have or the equipment that you have, or injuries that you're working around to really get people moving forward, or in the CrossFit space, the density at which their sport demands for their training.
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I always say we're the taking it from my days back in fire department.
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The coaching style that we really implement is, you know, jack of all trades, master of none.
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Even though everybody knows me as the kettlebell guy, I do.
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I do use that as the jump point to be like, yeah, we might not touch the kettlebells for a while because we've got to fix some other things as we're going through it.
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So mine's like a broad view of how to pull things in as best you can to get people operating the best they can inside the method.
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Nice.
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Alrighty.
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So yeah, it touched on some success with athletes.
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Do you want to dive into that a little bit?
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Yeah, sure.
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So if we're, if we're talking purely, so the thing is like when people talk about the, the functional fitness space, it does become synonymous with CrossFit itself.
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And that's kind of how like I found it in the beginning, like kind of like you and I were talking about wrestling, like,
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One of my big inspirations back in high school, if I'm dating myself here, back in high school was like Vision Quest, you know.
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And you see like she walking up the stairs with the log.
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And like that's what I thought I needed to do.
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I grew up by the beach.
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So I'd like run down to the beach and throw a log on my back and I'd run it back.
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And I'd hoist cinder blocks up the seawall we had.
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So I was always doing some different stuff.
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But I was lucky to have a strength coach coach.
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Um, his name was Eddie Aliaga, Eddie Aliaga, excuse me, that, uh, was very good at power lifting that was introducing some, uh, concrete stuff to us when I was in high school.
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I just didn't understand it as best I could.
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Um, but I was taking that and all this kind of weird functional stuff I was doing on my own.
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And I kind of took that into my training for my wrestling.
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And then when I was playing rugby and, uh, when I was in the fire department, I still kept doing weird stuff like tire flips.
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And that kind of led me to finding CrossFit.
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Um,
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And in the early days of CrossFit, it was very unique as far as like what people were actually utilizing for the tools in there.
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Now things are very like framed in place and you're like, you need to be good at this, this and this.
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And some things can come up wildly.
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But the initial part for me was getting into that was really trying to find, you know, a different avenue of training.
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So when I started working with these other athletes and training,
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being known as the kettlebell guy from traveling all over the world, doing that kind of stuff, they thought all the training was going to be primarily focused towards kettlebells.
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And when I started working with them, a lot of it would be that beat if they had injuries and stuff, and that's how we kind of move them forward.
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So a couple of the athletes that I work with in the CrossFit space currently that people know, so ones like Tudor Magda, Emily Rolf is another one I'm working with, Gus and myself work with Jacob Heppner.
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Uh, he's like five times, uh, tactical games champion right now, but was previously CrossFit games athlete.
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And, you know, everything starts in a supplemental factor when working with these athletes.
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So tutor, I've spent three seasons with him now.
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Um, first season I brought on, I got brought onto his team to help with some kettlebell stuff.
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And as soon as I found out that he had some injuries that were keeping him back, I started addressing those.
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And since he's more local, he's, but he's about five.
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40-45 minutes away from me.
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He would travel about once a week, we'd spend an hour or two together, and I would help him fix all this stuff.
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Then his coach at the time started being like, hey, add in whatever accessory work you want or change anything.
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I slowly started implementing more method stuff in there for him.
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Then the following season, I took on a much bigger role for him.
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And I've said this before, like in my video, too, that was what the conduit con like running like the NFL team model, like what we do.
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Like Westside thinking about like having different people helping different stuff.
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Like I would say our role is kind of like the defensive coordinator.
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But there are some teams because defense wins championships.
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But like there are some teams where like the head coach is the defensive coordinator as well.
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For Tudor, I actually manage his whole team with his sport coach, his running coach, his swim coach, and he's got that stuff.
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Then Emily on the other end, she took third at the CrossFit Games two years ago.
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Then when I first met her, was at this camp I teach at sometimes called Power Monkey, and she was coming off of an injury and she was at my station, and she mentioned what was going on with her UCL.
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I was like, well, yeah, I got some stuff to fix that.
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That just went forward of she had success in implementing the stuff that I gave her to fix that.
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Then her coach, who is her husband, Kyle, actually started having me come on to prep for some events.
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Now we're in a collaboration of running her program back and forth on that because more hands helps as long as you know how to implement inside that stuff.
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But for Tudor, when I took over his
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his first season back under me solely.
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He was still coming off this elbow thing that we've been trying to fix.
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It was a scap problem we had.
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So he'd go upstream, it was the scap, and it was referring down into the elbow.
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He actually ended up getting a minor surgery on it right before the start of the CrossFit season that year.
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We actually were thinking we were going to scrap the season.
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We were like, maybe we just scrapped the season.
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but he's like i'm gonna go for it so like the first workout of the open they have this online open and you do the workouts you know they announce you have to film it
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But if you look at it, it was like you could switch your hands as many times as you want on this dumbbell clean and jerk.
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He did them all on one side because he couldn't use his other arm.
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And then he was doing these weird burpees because his arm was all jacked up.
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But he just stayed true to all the training and really buying into the system and went full on max effort, dynamic effort days, utilizing everything correctly.
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And that season actually ended up going from him missing two years to he was 10th at that year's game.
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So the top 10 and he actually won most improved as well because it was just kind of like out there for everybody to see.
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And in that point, too, he's kind of stepped more into the professional realm of stuff.
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World Fitness Project is now a new team.
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uh endeavor that he's gone into he has pro cards with them so he's competing in competitions and kind of like what you're talking about with the wrestlers or tom talks about the grapplers uh professional crossfit now they they are competing a lot like a lot it used to be more of a season that you could pin down but now that this is where like people are actually making their money they have to be out doing events so sponsors can see them as well and they can win things in those ways so you have to keep them ready
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year round, kind of like, you know, that whole concept with the method.
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So it really lends itself well to that stuff.
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Because when I do have people get ahold of me in the CrossFit space, they're like, is this right for me?
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Should I do it for a month or two?
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I'm like, no, man, this is what you should be doing year round, because this is going to keep you prepped and ready year round for the call of these events that you could potentially be going into.
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It doesn't mean we can't.
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ramp up or dial down aspects of training leading into more major events or more downtime to put focus on things.
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But that's like an area we can definitely push in towards.
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So like, as far as in the current functional space where people talk about, you know, CrossFit and their same functional fitness, where I view it in much broader aspects, those are two of the higher movers that we have going on right now.
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And then I have, I keep my team at about,
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eight to 10 people.
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And that also includes like some fighters and grapplers I work with.
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I try and keep it a little smaller, but we do work with broader groups as well to help utilize that.
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And then a lot of coaching mentorship, because like I said, like I try and work in a team aspect.
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It's never like, Hey, I'm trying to come in and be the coach here.
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If it happens, I take a larger role.
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That's fine.
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But I'm sure just like, you know, with your, your wrestlers, they have a wrestling coach and that's, that's their wrestling coach.
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And that's, who's getting better at
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That's a big part of what I do and what I'm trying to really get across too with getting us back out into the functional fitness space is not necessarily like, hey, we're going to come in and be the coaches to everybody.
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It's like we can help you with the tool that is the method to really push stuff forward.
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It's been really cool kind of seeing where everyone's going with all that stuff.
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And then actually a really cool one to kind of touch upon.
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So this year we just had the 20th anniversary of the CrossFit.
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Oh, we just had the 20th anniversary of the CrossFit Games.
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Knocked my freaking camera off there.
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Let me fix that real quick.
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Great.
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Okay.
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Yeah, so we just had the 20th anniversary of the CrossFit Games.
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And...
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So Tudor was competing at that as well.
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There we go.
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And we were hoping for a big year on that.
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And then about four weeks out, and this just happens, you know how it happens in training.
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He had an injury that he got.
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He was just dropping down doing something he does all the time.
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But dude, when he hit the ground, his foot just whacked up and around.
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Yeah.
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And so, yeah, it was pretty bad.
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So he texted me.
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because I was coaching, it was like a Wednesday, so I run a grappling class, so I can't even access my phone.
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He's just like, hey, can we get on a call?
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And I'm like, what's up, dude?
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And he's like, I hurt my ankle.
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And leading into the games, he had qualified by winning an event called NorCal.
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And before that, he'd actually twisted his ankle doing something else.
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And I thought it was the same ankle.
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And I'm like, hey, man, you know, we went to NorCal.
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You were able to compete.
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You were good.
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Like, we'll be okay with this.
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And he's like, no, it's my other ankle.
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And I was like, ugh.
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I was like, great.
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And I was like, well, just rest it tonight and we'll just reassess tomorrow.
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And then it was like, hey, I gotta go to urgent care.
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Now I'm in a boot and we're like four weeks out and I'm like,
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Oh, man.
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So the initial assessment of it was it was pretty bad and that he was going to be non-weight bearing for almost six weeks or something like that.
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And I was, but he's like, you think I can train through this?
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And rule number one, as you know, is like protect the athlete.
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And I was like, hey, man, before we commit to this, because also you're a professional now and like all this other stuff you're going on, like we need to get a second opinion from an expert on the ankle.
253
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So that was about a week out before we could get him in for that.
254
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So in the meantime, I'm like, okay, we'll do some upper stuff.
255
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Someone's got to go to the gym to help move you around and all that.
256
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So he did end up getting okay.
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They were pretty much just like, this is going to hurt bad.
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But you're not going to do any more significant damage going to this competition.
259
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And I was like, okay, sweet.
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But the thing was, we couldn't really train for the four weeks leading up to it.
261
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Everything he'd been doing pretty much just like ground to a halt.
262
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He wasn't running, he wasn't doing his sports stuff.
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When I say sports stuff, like more in line with his CrossFit style conditioning and things like that, and he really couldn't lift.
264
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So I started just getting weird with stuff.
265
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You know, I'd heard about Lou, like doing like battle ropes with chains back in the day.
266
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So I got like a 50 foot length of chain and I was having to sit there and like, you know, just do anything he could.
267
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It was like a bunch of seated skiing.
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And we were still utilizing stuff from a seated position as far as trying to get his upper going.
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But his lower was pretty much just,
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off the table.
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We knew going into this particular year of games that it was going to be 20 events because it was the 20th anniversary.
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We're looking at a pretty dense load of stuff coming up.
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I'm like, what are we going to do about that?
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The cool thing was once we were able to get them a bit more weight-bearing,
275
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We were able to keep him in line with where he needed to be, not necessarily on his like conditioning and sports side of stuff, but like maintaining his strength levels and keeping him his nervous system loaded.
276
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We were pretty good because his first squat was nine days out from the games.
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Yeah, his first squat was nine days out from the games.
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And that was like the Monday prior.
279
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And then his first clean, which was heavier, was.
280
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seven days out from the games.
281
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It was the Wednesday.
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And then his first snatch, which was just a power snatch, because they announced there was going to be a power snatch, was five days out.
283
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And so it was the Friday before.
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So we were like checking these boxes.
285
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We're like, OK, we're good.
286
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We can do this.
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We can do that.
288
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And then the first event of those games, or not the first event, but the third event of those games was actually going to be a CrossFit total.
289
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And so they were going to squat.
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They were going to press.
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They were going to deadlift.
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And it was like two minute rotation.
293
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So you're pretty much going to get three attempts on each lift.
294
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and be done in like 16 minutes or something like that, because every two minutes you're having to lift.
295
00:21:49.485 --> 00:21:58.047
But going from not having squatted heavy for four weeks until nine days prior, he actually was able to PR his squat.
296
00:21:59.467 --> 00:22:03.048
I taped his ankle practice because my brother played college football.
297
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Dude, I taped that ankle about 85,000 times before he got out to the game to really figure out how we were going to keep him together.
298
00:22:11.610 --> 00:22:14.170
But so he PR'd his squat at 495, which was a...
299
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20 pound lifetime PR but a 30 pound competition PR PR it is press which is great so we've been working on his pressing um and then he didn't PR is deadlift but he still pulled 580 on that and his PR was 605 because we don't do a lot of traditional like straight Max's with Tudor because we know in the competitions he'll be probably called upon to do these and he has
300
00:22:44.754 --> 00:22:51.178
All but one of his competitions, he's PR'd a lift whenever he's been tested since we've started the methods.
301
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He's PR'd his jerk, he's PR'd his clean, he's PR'd his snatch, his deadlift, his squat on that one.
302
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Everything was really fine-tuned and ready to go.
303
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Then there was also a snatch ladder at that event, and he ended up taking second in that as everybody's going through.
304
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And it was kind of like one of those things where everyone, I'm sure all the other coaches and athletes in the back are worried about the weight in this.
305
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And for me, I'm worried about Tudor just hopping over the bar to run to the next bar.
306
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Like at the event, I was worried about the dumbest stuff.
307
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Like there was a rope climb one, and I was worried about him dropping off the rope.
308
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Or there was muscle ups, I was worried about him dropping back down to the pad.
309
00:23:30.500 --> 00:23:33.982
So everything that I was managing for him at the games was like,
310
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very much focused on this ankle.
311
00:23:36.454 --> 00:23:41.157
And the actual first event of the games was like a classic CrossFit workout.
312
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It was actually the one they did at the first games.
313
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But that was like his first CrossFit workout back since he'd been injured.
314
00:23:46.420 --> 00:23:48.582
And he went out there and just sent it.
315
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It was awesome.
316
00:23:49.262 --> 00:23:50.803
But then the real test was,
317
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The second event was a trail run that was I can't remember.
318
00:23:55.084 --> 00:23:56.445
It was like four miles or something like that.
319
00:23:56.465 --> 00:23:59.987
I can't remember now, but it was it was a grueling trail run.
320
00:24:00.007 --> 00:24:03.409
Like people were like the guys that won it were like walking up the hill at a certain point.
321
00:24:03.969 --> 00:24:12.454
And that was probably the most nerve wracking part of the whole thing for me, mostly because I was just like, I don't know how this ankle is going to handle this.
322
00:24:13.995 --> 00:24:15.177
How's it going to be able to do?
323
00:24:15.998 --> 00:24:23.646
And we weren't actually allowed to be at that particular venue for it, which I totally get because, you know, they were getting so much stuff going.
324
00:24:23.967 --> 00:24:26.209
So I was keeping up to date on it, like on my phone.
325
00:24:26.730 --> 00:24:29.073
And at a certain point, like I just couldn't track him anymore.
326
00:24:29.633 --> 00:24:31.375
And like they were showing people get done.
327
00:24:31.956 --> 00:24:32.497
And I was like,
328
00:24:33.037 --> 00:24:33.939
Dude, where's Tudor?
329
00:24:35.222 --> 00:24:36.745
Did the medical team pull him?
330
00:24:36.965 --> 00:24:39.310
Is his ankle okay?
331
00:24:39.430 --> 00:24:45.081
I was actually with his family, so we were all just sitting there like, uh, how's this going to turn out?
332
00:24:45.795 --> 00:24:48.277
And then I finally saw him like across the finish line.
333
00:24:48.297 --> 00:24:49.718
They had announced that he got it, but he was there.
334
00:24:49.798 --> 00:24:51.500
So I was like, okay, he's good.
335
00:24:51.560 --> 00:24:53.161
He looks like he's moving okay.
336
00:24:53.661 --> 00:24:57.785
But then like when he called me, when he got back to the venue, I had to like carry him in.
337
00:24:58.225 --> 00:24:59.586
His foot was like cramping.
338
00:24:59.646 --> 00:25:01.608
And he's like, he's like, it's my, he's like, it's not the ankle.
339
00:25:01.628 --> 00:25:02.028
It's my foot.
340
00:25:02.048 --> 00:25:03.830
I'm like, yeah, because you haven't used it.
341
00:25:04.170 --> 00:25:08.073
You haven't even used your foot in like four weeks.
342
00:25:08.193 --> 00:25:10.175
But then the next event was, um,
343
00:25:10.872 --> 00:25:23.464
that total and i really lend that back to you know his two because at this point he's like two years into utilizing the method solely and like his nervous system was primed his body's able to do this kind of stuff you know the weekend has a total like
344
00:25:24.520 --> 00:25:28.643
his nervous system was shot by the end, but that was his total volume of stuff he wasn't able to do.
345
00:25:29.083 --> 00:25:32.526
But on the command of those lifts and stuff, it was still there.
346
00:25:32.666 --> 00:25:33.646
It was really cool.
347
00:25:33.706 --> 00:25:42.833
Leading up to the event, once the ankle was good, it was rack pulls with massive band tension and a hold, or we'd have him just lock out a yoke.
348
00:25:43.273 --> 00:25:45.415
We just load his system as much as we could.
349
00:25:45.435 --> 00:25:47.636
Because I was like, you know how to do this stuff.
350
00:25:47.656 --> 00:25:50.558
You know how to squat, you know how to snatch.
351
00:25:50.578 --> 00:25:53.060
These aren't necessarily new movements for you.
352
00:25:53.420 --> 00:26:20.073
what we need to do is keep you healthy and durable to go into what we're going to be seeing with that so while one of the things i'm really good at is getting people back and working with injured athletes i really wish i wish we hadn't had to do that going into the game um but it really was you know cool to see like just the efficacy of everything that you know west side has set up that he was still able to go in and hit these big lifts and kind of like still be able to
353
00:26:21.055 --> 00:26:24.759
have that ability to do it based off what he was, even with the downtime.
354
00:26:25.700 --> 00:26:26.040
Nice.
355
00:26:26.541 --> 00:26:28.823
Dude, that's an amazing story in itself.
356
00:26:29.444 --> 00:26:29.924
Yeah.
357
00:26:29.944 --> 00:26:31.406
I mean, he toughed it out.
358
00:26:31.506 --> 00:26:32.847
I give it to that kid.
359
00:26:33.208 --> 00:26:37.492
Like, and it's not just the pain factor.
360
00:26:37.512 --> 00:26:39.314
It's knowing that you're going to go into some events...
361
00:26:39.985 --> 00:26:42.126
Like, actually, this is a cool thing.
362
00:26:42.186 --> 00:26:44.487
Like, so one of the events was a triple unders.
363
00:26:44.767 --> 00:26:46.728
So they announced triple unders this time.
364
00:26:47.729 --> 00:26:49.610
And he's really good at them.
365
00:26:49.910 --> 00:26:56.693
He actually, we were at this camp together one time and I left because I had to go coach somewhere else.
366
00:26:57.074 --> 00:26:58.194
And I left him with a group of people.
367
00:26:58.214 --> 00:26:59.675
And the next thing you know, I got a text and they're like,
368
00:27:00.563 --> 00:27:02.344
Tudor just did a thousand double unders.
369
00:27:02.464 --> 00:27:03.685
And I was like, what?
370
00:27:03.705 --> 00:27:06.386
I was like, I left you guys alone with him for 90 minutes.
371
00:27:06.447 --> 00:27:07.787
And they're like, oh, we were at lunch.
372
00:27:08.448 --> 00:27:10.909
And someone was like, how many double unders do you think you can do in a row?
373
00:27:10.929 --> 00:27:12.230
He's like, I think I can do a thousand.
374
00:27:13.408 --> 00:27:16.010
And they were like, no way, no way.
375
00:27:16.171 --> 00:27:17.392
And then he did it.
376
00:27:17.852 --> 00:27:25.159
So like he's so good with a rope that when they announced triple undersol, I'm like, well, that's great, but the ankle is not good.
377
00:27:25.419 --> 00:27:35.388
And so we were back and we were trying to figure out, like we ended up with this kind of stagger stance so he could actually, you know, do it kind of on one foot without overdoing it.
378
00:27:35.669 --> 00:27:39.092
Because there wasn't too many events themselves where like I would say like
379
00:27:39.763 --> 00:27:44.084
the pain of the ankle was the huge limiter, but that was one of them that just kind of sucked.
380
00:27:44.104 --> 00:27:45.905
I was like, yeah, man, this blows.
381
00:27:46.045 --> 00:27:50.326
This is something you're good at, so you're gonna have to mentally kind of dig in for that.
382
00:27:50.426 --> 00:27:52.907
And we've all been there with competitions before.
383
00:27:52.967 --> 00:27:55.708
You're like wrestling or fighting or anything like that.
384
00:27:56.568 --> 00:27:57.589
My left hand's broken.
385
00:27:57.689 --> 00:28:01.451
All of a sudden, I can't jab anymore, so I got to throw everything with my right.
386
00:28:02.072 --> 00:28:04.293
It's one of those things where you have to go through it.
387
00:28:04.373 --> 00:28:11.678
Mental resilience-wise, I thought that was pretty good that he was able to continue to step on the floor and get through that stuff and really capitalize where he could.
388
00:28:12.018 --> 00:28:13.219
He came out okay.
389
00:28:13.279 --> 00:28:14.419
It was the biggest thing.
390
00:28:14.499 --> 00:28:15.500
I was ready the whole weekend.
391
00:28:15.540 --> 00:28:16.781
I'd be like, hey, are we okay?
392
00:28:17.381 --> 00:28:18.522
I'm not going to let you.
393
00:28:19.376 --> 00:28:20.936
hurt yourself or anything like that.
394
00:28:20.996 --> 00:28:31.359
And he was good and he's getting back to training, still kind of like ramping some things up and every once in a while, the ankle still wants to get a little swollen, but it's, it'll something that'll be behind us before we know it.
395
00:28:31.879 --> 00:28:34.860
But yeah, I was like, hats off to you kid.
396
00:28:35.040 --> 00:28:36.101
I've been there before, man.
397
00:28:36.141 --> 00:28:37.121
Like it sucks.
398
00:28:37.989 --> 00:28:38.969
Yeah, definitely.
399
00:28:40.010 --> 00:28:40.730
You know how it is.
400
00:28:41.090 --> 00:28:45.232
Or like any of the kids that you work with, you know, you're having all that success with your wrestlers right now.
401
00:28:45.492 --> 00:28:50.454
It sucks going into something injured and just being like, I can't do what I'm used to doing.
402
00:28:51.214 --> 00:28:59.077
And CrossFit itself is such a unique sport because it's an individual sport, but it really just comes down to the racing aspect of it.
403
00:28:59.117 --> 00:29:02.218
Like sometimes you can see people, a little gamemanship trying to figure certain things out.
404
00:29:02.958 --> 00:29:05.740
Really just like, where's the work put you at to that point?
405
00:29:05.800 --> 00:29:06.800
And what can you produce?
406
00:29:06.880 --> 00:29:13.844
It's like, okay, well, you know where your marker was, we have to change it a little bit now because, you know, this thing happened.
407
00:29:14.445 --> 00:29:18.387
But I just think I and to me, it was just such a
408
00:29:19.272 --> 00:29:25.414
a big showing of how the method really works and what it can do for people.
409
00:29:26.615 --> 00:29:29.376
That doesn't need to be on the high level athlete.
410
00:29:29.576 --> 00:29:38.660
It's the same thing when we work with, when me and Gus with tactical work with our LEO or FIRE or middle guys, the goal is to be able to have that stuff.
411
00:29:39.892 --> 00:29:44.059
When the chips are down or you're tired or you're beat up and those kind of things.
412
00:29:44.100 --> 00:29:48.086
So the training shouldn't lend itself to be able to have those cool moments.
413
00:29:48.407 --> 00:29:49.609
But it is cool when you get to watch them.
414
00:29:51.156 --> 00:29:54.617
Oh, yeah, it's, it's amazing when you get to watch that in action.
415
00:29:54.637 --> 00:30:00.519
So like, how are you structuring the training for that?
416
00:30:01.019 --> 00:30:04.140
Is it like a traditional four day template, like the West side template?
417
00:30:04.160 --> 00:30:05.320
Or how are you going about that?
418
00:30:05.781 --> 00:30:06.041
Yes.
419
00:30:06.441 --> 00:30:10.462
So we will have different times of different flux.
420
00:30:10.502 --> 00:30:13.123
But like, I would probably say,
421
00:30:14.945 --> 00:30:19.129
it would be pretty hard to stay in less than 80 percent of the year that we're not on the four-day template.
422
00:30:19.169 --> 00:30:29.519
Even when we maybe shifted to a hybrid day, sometimes leading into an event, we'll do his two max effort days, and then hybrid being his dynamic upper and lower on a certain day.
423
00:30:29.859 --> 00:30:34.463
But even then, he'll have a fourth day that we still consider part of his conjugate split for the week.
424
00:30:35.184 --> 00:30:36.785
We'll usually call that an event day.
425
00:30:37.366 --> 00:30:39.148
That might come down focused to
426
00:30:40.288 --> 00:30:44.790
more specific strongman implementation and stuff like that.
427
00:30:45.351 --> 00:30:59.197
It comes down to some days when he's at my gym rebellion, because I'm like, okay, we have access to the stuff, you're with me, we're going to make this particular three-week wave of training an event day on your Fridays so I can work on this stuff with you.
428
00:30:59.677 --> 00:31:06.100
Because there are times I'm like, I want to work with you on your DE lower, I wanted to see if you're your ME upper or something along those lines.
429
00:31:06.440 --> 00:31:12.283
But when we're on our traditional schedule and seeing Fridays, I'm like, hey, this particular one will be more of what we call an event day.
430
00:31:13.064 --> 00:31:18.026
That'll be heavier or fast and working more locomotion and stuff like that, and figuring out where to go from it.
431
00:31:18.386 --> 00:31:21.428
But he does the traditional split, he does ME lower,
432
00:31:21.988 --> 00:31:24.051
Mondays, Wednesdays is his ME upper.
433
00:31:24.532 --> 00:31:28.757
He does his DE lower on Friday and then his DE upper on Saturday.
434
00:31:29.158 --> 00:31:34.945
And then variations to that can happen, but that's kind of the split that we know it's gonna happen.
435
00:31:34.965 --> 00:31:38.290
So then other coaches I work with as well have that same concept of
436
00:31:38.810 --> 00:31:46.916
how we're gonna plug in his sport training, or his running, or his swimming, because the density of what he does at that kind of professional level is so high.
437
00:31:47.476 --> 00:31:56.682
And then Emily, who I work with, she has a, she's a nurse, so she's, we also have to work around her schedule with that, so she's having to split things up on certain days.
438
00:31:57.122 --> 00:32:03.867
So I'll still try and hit her four traditional days, but then might become more of a moving target sometimes, on particular things.
439
00:32:04.507 --> 00:32:04.847
Okay.
440
00:32:05.488 --> 00:32:18.437
So with the CrossFit athletes you have, with them needing the strength, the conditioning, the technique work, the density of all that, how are you able to manage recovery from that?
441
00:32:19.352 --> 00:32:21.614
So it's a really good question.
442
00:32:21.974 --> 00:32:26.378
And that's one of the balancing acts that comes when people start to get to that higher level of volume.
443
00:32:27.038 --> 00:32:38.648
And for me, which has always simplified it down, and I kind of try and even if coaches don't have this same experience of working with different athletes, I'm like, all right, guys, start looking at it like –
444
00:32:39.168 --> 00:33:03.001
you're working with a football player or a fighter or somebody else you're meant to help raise the athletic ability of that particular athlete by utilizing special strengths to get them there so like if we're trying to get that level higher you got to realize you as the base of the pyramid should be reinforcing and making everybody else look good so as i go through it i'm like
445
00:33:04.548 --> 00:33:14.832
If I'm going to be plugging in on the backhand, which I usually like to do, I'll usually have the other coach either send me the week or the full three weeks that we're going to be doing, and then I'll plug in afterwards after that.
446
00:33:15.212 --> 00:33:22.135
Now, if there's a phase where I'm like, hey, we're going to be a little bit more of the mainstay, I'll get my stuff out first and they're going to have to go around it.
447
00:33:22.795 --> 00:33:35.160
But one, keeping those four days set towards their absolute strength or working their speech strengths and things like that does help with a little bit more of the digestion of like, okay, you've hit some heavy days on these ones.
448
00:33:35.300 --> 00:33:40.422
This is where you need to bring your volume down and work on your recovery aspect going into it.
449
00:33:40.822 --> 00:33:42.123
But it's the same way I would balance.
450
00:33:43.509 --> 00:33:52.650
a fighter that's going to be sparring or someone that's doing like they're having you know practices in the morning and things like that so for me i look at it and this is how i look at like
451
00:33:53.655 --> 00:33:57.416
I use the term enthusiast a lot because in Jiu Jitsu, it's the same thing.
452
00:33:57.436 --> 00:33:59.356
It's like you got pros and enthusiasts, you know?
453
00:33:59.636 --> 00:34:04.097
So I don't necessarily say like the everyday CrossFitter, but like it's the same thing for the people in the affiliates.
454
00:34:04.297 --> 00:34:09.078
It's like I look at CrossFit and it is method and I completely understand that.
455
00:34:10.258 --> 00:34:16.039
But even when I was out teaching for the courses, I look at it as a sport that we're trying to get people better at.
456
00:34:16.099 --> 00:34:21.580
And if that aspect of it means that their fitness increases and their strength gets better,
457
00:34:22.240 --> 00:34:28.766
great but if I'm going to plug in something additional to that, it should be helping that practice of whatever they're doing get better.
458
00:34:29.386 --> 00:34:33.730
It's always in supplement to what the goal orientation of their other training is going to be doing.
459
00:34:34.150 --> 00:34:40.196
Now that's cool when you think about working with football players or grapplers or strikers.
460
00:34:41.016 --> 00:34:47.542
The reality of working with a CrossFitter is the amount of total volume that they're going to be doing in their sport training anyways.
461
00:34:48.085 --> 00:34:53.990
Because if you're like, hey, we're managing all your load on your poles for
462
00:34:54.929 --> 00:35:04.171
deadlift at a certain thing, but then they need to do a workout that's like 315 plus deadlifts on top of the week, all of a sudden it starts nuking the volume a lot.
463
00:35:04.551 --> 00:35:12.153
You got to start taking that into account or just the amount of stress on elbows and stuff going through their gymnastics and things like that.
464
00:35:12.713 --> 00:35:23.415
Sometimes some of the accessory work does go directly more into durability and or taking into account that they might have already hit a lot of high repetitions somewhere else.
465
00:35:24.299 --> 00:35:35.271
So that's where it's nice to kind of have the layout ahead of time and also tell another coach that I'd be working with, who I've worked with a number of them, like, hey, well this day they're doing lower or this day they're doing upper.
466
00:35:35.691 --> 00:35:38.134
So like hemispheres of the body sometimes isn't necessarily
467
00:35:39.057 --> 00:35:44.239
what people focus on in CrossFit, it's a little bit more global as far as the training and the days.
468
00:35:44.739 --> 00:35:47.521
But I'm like, hey, here's the heavier emphasis of what we'll be seeing.
469
00:35:48.001 --> 00:35:55.024
If you're trying to get them doing heavy clean the day after and max effort lower, that might not be conducive for what they're trying to accomplish.
470
00:35:56.285 --> 00:36:03.990
And I have seen with a lot of coaches that it actually helps because they're like, okay, I can break that down a little bit more than it gives me key points in the week for what I'm doing.
471
00:36:04.611 --> 00:36:06.072
But it's definitely managing that.
472
00:36:06.292 --> 00:36:12.457
And so like in a GPP or conditioning aspect in his sessions, sometimes when that comes up.
473
00:36:13.653 --> 00:36:24.380
I'll start putting stuff like additional portions of this session in and be like, hey, sometimes we do something nasty like a death ski or a bunch of sandbag carriers or something along those lines.
474
00:36:24.500 --> 00:36:27.281
Then sometimes it just leans heavily into a durability aspect.
475
00:36:27.301 --> 00:36:29.403
It'll be like three rounds or three sets of
476
00:36:30.667 --> 00:36:35.428
50 to 75 good mornings and then maybe even like a decompression hang.
477
00:36:35.448 --> 00:36:41.310
I'm like, hey, this is your mandatory work that's going to build up some resiliency in some of these positions.
478
00:36:41.350 --> 00:36:44.711
What we're also looking to do is take some of the stress and load off the body.
479
00:36:45.291 --> 00:36:50.912
Or even just in their conditioning, if you will, with their GPP, putting in reverse hypers.
480
00:36:50.972 --> 00:36:53.173
I'm like, you need to do your hypers.
481
00:36:53.353 --> 00:36:56.634
They're not the thing at the end of the session that's in your GPP because
482
00:36:56.714 --> 00:36:58.214
A lot of them love that.
483
00:36:58.354 --> 00:37:10.258
And that was a big thing that I had when I was working with CrossFit Kettlebell, was when we were going out and teaching the affiliates, it was a very different approach to what people were doing with their CrossFit training.
484
00:37:10.278 --> 00:37:13.519
Because historically, from back in the day, everyone messed with it, like you said.
485
00:37:13.539 --> 00:37:16.199
It's like you're on the ground throwing up, and everybody loves it.
486
00:37:17.540 --> 00:37:22.141
But smoking yourself every day like that isn't even true to the model of CrossFit.
487
00:37:22.981 --> 00:37:24.302
It wasn't necessarily how it was.
488
00:37:24.322 --> 00:37:25.402
It's based off intensity.
489
00:37:25.962 --> 00:37:30.344
But like there needs to be waves to it and it can be different skill work on certain days and things like that.
490
00:37:30.424 --> 00:37:33.666
Like the original model for CrossFit, if people don't remember, it's three on one off.
491
00:37:33.686 --> 00:37:36.867
You do three days and you rest a day and three days and rest a day.
492
00:37:36.887 --> 00:37:40.689
And some days it could be like, you know, like your traditional high intensity workout.
493
00:37:40.709 --> 00:37:42.830
And the next day you might see run a 5k.
494
00:37:42.890 --> 00:37:45.731
And then the day after that might be work up to a heavy single on a press.
495
00:37:46.372 --> 00:37:49.453
And when you look at like the volume in those three days, it's actually not a lot.
496
00:37:49.593 --> 00:37:53.055
And then you have a rest day, but the intensity is trying to find the purpose behind it.
497
00:37:53.740 --> 00:38:00.344
As people got more involved in the mixed modal side of things, and that feeling of really crushing themselves, they really went hard on that.
498
00:38:00.985 --> 00:38:09.370
When I was out teaching the CrossFit kettlebell courses, one of the things that we were leaning heavily into, and it was something that I coached people on as well, was utilizing kettlebell sport.
499
00:38:10.228 --> 00:38:11.730
So have you seen kettlebell sport?
500
00:38:12.230 --> 00:38:13.011
No, I've not.
501
00:38:13.071 --> 00:38:13.952
Dude, don't watch it.
502
00:38:14.532 --> 00:38:16.294
It's so boring.
503
00:38:17.015 --> 00:38:18.116
So boring.
504
00:38:18.376 --> 00:38:20.759
It's like watching like a 5K dude.
505
00:38:20.779 --> 00:38:25.423
You go to the last 30 seconds and like people coming across the finish line dying and that's fun.
506
00:38:26.745 --> 00:38:31.089
But like the purpose behind it, it's like the traditional to 10 minute set.
507
00:38:31.690 --> 00:38:33.752
So I feel like doing the snatch.
508
00:38:34.547 --> 00:38:40.289
You could go five and five, but pretty much you get one hand switch and you have 10 minutes to accumulate as many reps as possible.
509
00:38:40.969 --> 00:38:48.652
And then if you're doing what's called like a long cycle, which is a clean and jerk, you know, you can only rest in the rack or in the overhead position.
510
00:38:49.404 --> 00:38:59.451
So what you end up doing is if you're at the professional level of lifting for them, which is, you know, double 53 or 24 kg up to the professional level, which is like 32 kg.
511
00:39:00.371 --> 00:39:05.355
So the 70 pound belt, you can have like 140 pounds sitting on your chest or resting overhead.
512
00:39:06.095 --> 00:39:08.757
And like you have to be able to accumulate as many reps as you can.
513
00:39:09.217 --> 00:39:12.860
So for me, and this is what I really started bleeding it back into the method stuff.
514
00:39:14.604 --> 00:39:18.470
utilizing what we would think about for kettlebell sport lifting, which is RPE.
515
00:39:19.030 --> 00:39:21.974
So like reps per minute, like how many clean reps can you get inside the minute?
516
00:39:22.014 --> 00:39:28.563
So if you do 10 RPE, you're gonna end up with 100 reps at the end and people are like, 100 reps, double kettlebell work sounds like a lot.
517
00:39:29.404 --> 00:39:29.845
And it is.
518
00:39:30.305 --> 00:39:36.687
What it heavily leans into as well is learning pacing and things along those lines and how to manage structural loading.
519
00:39:37.047 --> 00:39:43.570
So I started taking that in conjunction with a lot of what people were doing at the higher intensity level of CrossFit and applying it there.
520
00:39:44.070 --> 00:39:49.772
So I start them with the kettlebells because most people hate them because they don't know how to operate in that position correctly.
521
00:39:49.812 --> 00:39:53.793
So it causes us a very heightened state of fatigue and stress.
522
00:39:54.314 --> 00:39:58.095
And I'm like, hey, the better you get in these positions, the more we're going to be able to hold this load.
523
00:39:59.153 --> 00:40:02.416
Now let's take it to our barbell where we're actually in a little bit more of a fixed position.
524
00:40:02.476 --> 00:40:03.317
It's easier to get there.
525
00:40:03.877 --> 00:40:11.584
Can we apply the same concept to the loading parameters of our barbell or use it in our workouts to get better scores?
526
00:40:12.184 --> 00:40:13.085
So that was kind of like.
527
00:40:13.825 --> 00:40:22.914
a large part of where I started moving stuff I was using for what we called like hybrid athletes back in the day was like, we had people that were crossfitting and doing kettlebell sport at a high level.
528
00:40:23.554 --> 00:40:27.458
And it was like, how can we change it back and forth to get it?
529
00:40:27.899 --> 00:40:33.444
So all those data points I had and the stuff, as people like say, you know, weird stuff, Zach has me do.
530
00:40:34.705 --> 00:40:35.926
It's all, it's all fixed.
531
00:40:35.986 --> 00:40:36.687
And like, you know, like,
532
00:40:37.557 --> 00:40:38.438
It's like the Soviet stuff.
533
00:40:38.458 --> 00:40:40.299
You know, it came from Russia.
534
00:40:40.319 --> 00:40:47.926
I got I was I've been out in St. Petersburg before for like a sport training camp with Jeff and just learned from a lot of the best.
535
00:40:48.006 --> 00:40:50.408
And one of his coaches was like one of the best lifters in the world.
536
00:40:51.169 --> 00:40:52.490
His name was Sergei Rudinev.
537
00:40:53.171 --> 00:41:00.397
And he his when he was when he would do long cycle with double 32s, it was like more than body weight for him.
538
00:41:01.279 --> 00:41:06.681
So it kind of goes back to where people see like Olympic lifters, you know, and they're like, there's this little girl that snatches more than me.
539
00:41:06.701 --> 00:41:09.362
And I'm like, yeah, technique, power, application.
540
00:41:09.382 --> 00:41:12.024
And then I'm like, okay, we're going to turn around, look at this smaller guy.
541
00:41:12.644 --> 00:41:17.226
And now he's having a strength endurance component where he's lifting more weight over the total time.
542
00:41:17.686 --> 00:41:19.727
And how can we use that in conjunction with what we're looking for?
543
00:41:20.584 --> 00:41:33.648
And then the nice thing about Bells is you can put yourself in positions for more maximal demand and stressing the posterior chain, but the total load doesn't add too much total load to the week based off the weights that you're using.
544
00:41:33.828 --> 00:41:40.010
So it fits in nicely with the system and what we do with the methods, you're like, okay, we've already gotten this much weight moved for the week.
545
00:41:40.030 --> 00:41:43.451
Are we going to add in a bunch of extra tonnage and jack them up outside of sleds?
546
00:41:43.471 --> 00:41:47.973
It's like, well, no, the Bells technically can be light, but the return can be very potent.
547
00:41:49.032 --> 00:41:49.412
Nice.
548
00:41:50.273 --> 00:41:50.613
Okay.
549
00:41:51.393 --> 00:42:07.520
So with something like that, how much does it change when you're programming for like a high level games athlete versus someone who might possibly want to do like a local competition or is just doing CrossFit just for better quality of life?
550
00:42:08.533 --> 00:42:14.037
Well, you know, the funny thing behind that is it really just varies in degree of what they're looking for.
551
00:42:14.057 --> 00:42:15.358
And I love that question.
552
00:42:15.398 --> 00:42:16.098
I get it a lot.
553
00:42:16.579 --> 00:42:23.163
And especially when, you know, me and Gus are doing our stuff with conjugate tactical, you know, and it just like a big light went off in my head.
554
00:42:23.183 --> 00:42:28.887
The first time I saw Gus, like change conjugate tactical to conjugate practical on the whiteboard.
555
00:42:29.067 --> 00:42:31.549
And I was like, oh, dude, this makes 100 percent sense.
556
00:42:32.255 --> 00:42:39.237
And when I talk to people where I go out and work with them in certain demographics and they're like, hey, you're gonna make me a power lifter and do this.
557
00:42:39.257 --> 00:42:51.620
I'm like, no, what we're gonna do is we're gonna utilize all of this information that Louie and Westside put together to put into conjunction with straight line strength and absolute strength and speed and all that to improve you.
558
00:42:51.680 --> 00:42:58.282
Because I'm like, hey guys, there's no difference between one of my cops and my mom.
559
00:42:58.322 --> 00:42:59.902
My cop needs to be able to get out of the car
560
00:43:00.687 --> 00:43:01.328
Chase a bad guy.
561
00:43:01.908 --> 00:43:04.110
My mom wants to pick up my nephew the next day.
562
00:43:05.191 --> 00:43:17.562
If they're both doing max effort lower the day before, how are we going to implement this correctly so this enthusiast or general population can actually use it correctly and not leave them too beat up?
563
00:43:17.602 --> 00:43:21.205
I take that application into the same thing that I do with the CrossFit athletes.
564
00:43:21.265 --> 00:43:27.230
If I'm wrecking them too much because I'm leaning so far into sport application of a method,
565
00:43:27.898 --> 00:43:35.841
just into the aspect of straight line strength, so the big four lifts on things like that, then I might be taken away from the ability to do some other stuff.
566
00:43:36.281 --> 00:43:43.304
So when I start working with other people, it's just the density of volume and the application of what they're going to be getting into.
567
00:43:43.544 --> 00:43:55.068
And a lot of people, when I start with them too, if they're, quote unquote, a higher level, I'll use CrossFit as an example, they're a higher level CrossFit, they might feel like it's a lot of volume, but I'd be like, hmm.
568
00:43:55.810 --> 00:44:01.093
at the end of the day, this isn't as much volume as you think you can do in this.
569
00:44:01.473 --> 00:44:12.598
It can be a lot, but this might be, one, the correct amount of volume for you now, even though it might seem like a lot, or B, we might need to take that volume down so you're getting quality in your accessories and stuff.
570
00:44:12.619 --> 00:44:21.163
Because breaking down the 80-20 rule to people, like, hey man, your max effort, your dynamic effort, it's only 20% of this session, the 80 is going to be in the other thing.
571
00:44:21.323 --> 00:44:23.164
And if that's getting across to
572
00:44:23.940 --> 00:44:41.882
you know my more general enthusiasts or general population and two to three accessories and then some conditioning versus a lot more density and specific stuff then that's what they need and then they're utilizing the method the way that they need it for it and so it really comes down to the density of things which was really cool because um
573
00:44:43.105 --> 00:44:45.906
That's a term I've used for a long time, when I say density.
574
00:44:46.326 --> 00:44:49.408
And then I heard Tom referencing it on the podcast one time, I was like, dope.
575
00:44:49.428 --> 00:44:51.168
I was like, sweet.
576
00:44:51.429 --> 00:44:54.650
I've been saying something correctly on that end.
577
00:44:54.830 --> 00:45:01.993
But yeah, when we were talking about density for us, when I would say density back in the day, it's because we would also do a lot of supersetting.
578
00:45:02.233 --> 00:45:06.355
And sometimes, especially with the kettlebell work, we'd have people potentially accumulating
579
00:45:07.055 --> 00:45:13.979
some of their reps inside rest periods between some of their maximal efforts and then they taper off the reps as they got towards the higher end.
580
00:45:14.500 --> 00:45:21.244
Because if I only have them for 60 minutes or 45 minutes, then I want to condense the density down, still hit the 20.
581
00:45:22.104 --> 00:45:41.420
correct for their max effort or dynamic effort and then fill in that back end on the other side so the density of itself can come into effect for a lot of other things be it the volume total or the volume you're trying to get inside your given window because you can still do it like you can do you can do the method like in a short amount of time like it's it's
582
00:45:42.021 --> 00:45:44.885
You just need to be focused and hit your density correctly.
583
00:45:45.846 --> 00:45:51.292
It's really just comes down to the correct volume application for the population that you're working with.
584
00:45:51.312 --> 00:45:59.162
Even in my gym, I might list out a whole session for the day of, this is the most amount of work you can do in the day,
585
00:45:59.962 --> 00:46:05.303
Then I'll be like, choose between B1 or B2, and it'll be two upper accessories.
586
00:46:05.403 --> 00:46:12.264
I'll be like, okay, let's go off what just happened in your max effort, and we're going to pick the one that's going to help fix whatever the limiting factor was.
587
00:46:12.764 --> 00:46:15.945
Whereas they could do an upper back and a tricep.
588
00:46:15.965 --> 00:46:18.225
I'm like, no, it was your triceps, so hit your triceps.
589
00:46:18.265 --> 00:46:19.305
We only have this amount of time.
590
00:46:19.525 --> 00:46:20.926
This is where the biggest limiter is.
591
00:46:21.446 --> 00:46:28.027
Let's identify the limiting factor and move on from there, and we'll try and fill in the best we can with the time you have.
592
00:46:29.107 --> 00:46:29.487
Nice.
593
00:46:30.448 --> 00:46:34.931
And so are you making adjustments like that on the fly or is that you have that programmed in there?
594
00:46:35.671 --> 00:46:39.434
Yeah, I'll have it programmed in.
595
00:46:40.734 --> 00:46:43.496
I'll write it as a full session of like this.
596
00:46:43.616 --> 00:46:50.741
And that's what I tell people, too, because I like my like I said, my gym opened up 17 years ago and I have people that are still training with me 17 years later.
597
00:46:51.460 --> 00:46:51.620
Yeah.
598
00:46:51.660 --> 00:46:52.000
Wow.
599
00:46:52.281 --> 00:46:52.521
Yeah.
600
00:46:52.561 --> 00:47:01.546
I have people that are trained with me 17 years later and like some of them are in their seventies and people are like, so you get, you know, like they'll come in and they'll have like, you know, CrossFit games athlete over here.
601
00:47:02.066 --> 00:47:05.769
And then over on the mat, there's somebody getting ready for like, you know, big fighter, big grappling match.
602
00:47:05.869 --> 00:47:12.193
And then, you know, Steve Atano or my mom come in and they're, you know, in their seventies and they, they do the method.
603
00:47:12.353 --> 00:47:15.235
And I'm just like, and I always remind them, they're like, Oh, okay.
604
00:47:15.255 --> 00:47:16.015
I don't know if I can do that.
605
00:47:16.035 --> 00:47:18.476
I'm like, that's the most amount of work you can do today.
606
00:47:18.897 --> 00:47:19.237
That's it.
607
00:47:19.819 --> 00:47:21.760
Like I would say no more work than that.
608
00:47:21.800 --> 00:47:26.061
That by no means means that the amount of work I need you to do right now.
609
00:47:26.722 --> 00:47:34.305
Because if I have a 19 year old kid who just got a high school who's a great wrestler, he's got the time and he can get the full session in.
610
00:47:34.885 --> 00:47:35.185
Cool.
611
00:47:35.605 --> 00:47:37.826
And then I'm like, you don't add anything else outside of that.
612
00:47:38.286 --> 00:47:42.408
But in the same regards, if that kid is going to finish the session and go directly onto the mats.
613
00:47:42.995 --> 00:47:44.816
I'm like, you need to cut this and this out.
614
00:47:44.956 --> 00:47:46.477
Like you're going to get your conditioning on the mat.
615
00:47:46.497 --> 00:47:48.419
So let's take that out and put a little more focus here.
616
00:47:49.039 --> 00:47:53.122
So I'll write, like I say, like the blueprint and the structure is on the board.
617
00:47:53.522 --> 00:47:57.265
And I do the same thing with my athletes that I, and that's why I try and keep like my
618
00:47:58.010 --> 00:48:04.994
my online or private team a little smaller because I'm in communication with a lot of like I text them every morning, like, hey, how you going?
619
00:48:05.394 --> 00:48:16.661
I'm like, hey, if you're in the session and something, you're starting to feel like you're tired or you're not able to hit something correctly, just text me like, okay, just cut that out for today because the most amount of the volume is on there.
620
00:48:16.941 --> 00:48:20.863
But it's when people start being like, can I add this, can I add that?
621
00:48:21.063 --> 00:48:22.064
They start to add stuff.
622
00:48:22.104 --> 00:48:24.005
I'm like, well, are you giving enough,
623
00:48:25.402 --> 00:48:27.403
into the accessories that you're already being given?
624
00:48:27.663 --> 00:48:31.205
Are you giving enough application correctly into your max effort?
625
00:48:31.245 --> 00:48:35.908
Not maxing for 45 minutes, but are you really getting towards like the 90% or one in the tank?
626
00:48:35.988 --> 00:48:39.229
Or are you really doing your dynamic effort dynamically?
627
00:48:39.389 --> 00:48:40.170
Like send me a video.
628
00:48:41.050 --> 00:48:43.572
Are you just pushing into bands or are you trying to be explosive?
629
00:48:43.772 --> 00:48:45.573
You know, cause you know that, it's different.
630
00:48:45.793 --> 00:48:49.374
It's like you gotta get it going on that kind of stuff.
631
00:48:51.145 --> 00:48:54.547
For me, it's always creating that framework and then working from there.
632
00:48:55.008 --> 00:49:06.255
Because I feel like that's the easiest way to handle it, especially because if we talk about the CrossFit space, they could potentially do a workout that they end up doing way better in than they realize and they're really sore or really tired.
633
00:49:06.275 --> 00:49:07.816
They're like, hey, I'm pretty tired from
634
00:49:08.836 --> 00:49:12.820
I did yesterday, I'm like, okay, we just need to eliminate one of these other things.
635
00:49:12.860 --> 00:49:15.722
Or you had a big day on the lift, we can change that up.
636
00:49:16.363 --> 00:49:20.526
And it's the thing I tell coaches is being okay with the fluidity of stuff.
637
00:49:20.586 --> 00:49:27.652
I feel like some people feel like they need to completely rewrite a day's training anytime they're like, I don't know how you do it.
638
00:49:27.672 --> 00:49:32.516
I'm like, well, I write the wave and then I make adjustments when before the wave goes out.
639
00:49:32.716 --> 00:49:34.738
And then if it changes on that day, it's fine.
640
00:49:35.522 --> 00:49:39.105
Um, and it's just being able to tell somebody in a class that that's happening.
641
00:49:39.486 --> 00:49:40.507
And there was a certain point.
642
00:49:41.007 --> 00:49:48.393
Um, at one point we had like our gym, like it was like a big mega facility with like sports medicine place and field turf and, and all that stuff.
643
00:49:48.413 --> 00:49:53.338
And I just wanted to, I know, man, I wanted to get, I, you know, I watched all the videos from like back in the day of the blue and stuff.
644
00:49:53.358 --> 00:49:53.938
I'm like, really?
645
00:49:54.258 --> 00:50:01.605
And when first I was in West Idaho, like this is exactly what I, what I really wanted to be in, you know, but we had this big mega facility, but I got a.
646
00:50:02.384 --> 00:50:08.187
good reputation, I guess you could say, in the city of Seattle for being able to work with anybody.
647
00:50:08.928 --> 00:50:15.151
Sometimes people would go to other CrossFits and they'd be like, hey, the person there, I just had hip surgery, they said,
648
00:50:15.990 --> 00:50:17.971
I can't get you into our classes right now.
649
00:50:17.991 --> 00:50:18.711
You'd have to do private.
650
00:50:18.731 --> 00:50:21.192
You should go see Zach.
651
00:50:21.772 --> 00:50:25.173
I'd literally do whiteboards and like, all right guys, everybody go off.
652
00:50:25.333 --> 00:50:31.695
Then five people would come up to me and they'd be like, oh, remember I just had my shoulder redone or I just had my hip redone.
653
00:50:31.735 --> 00:50:33.095
I'd be like, okay, we'll change this and that.
654
00:50:33.942 --> 00:50:40.928
And with my travel schedule and how far, like how often I'm like out on the road, like at that time was for CrossFit kettlebell or some of the other stuff.
655
00:50:40.968 --> 00:50:54.179
And then when I was doing it with tactical and being Gus for traveling, I felt like that was a disservice to some of my coaches to be like, hey, I need you to also have 20 years of experience and be able to operate five different people at a time.
656
00:50:54.679 --> 00:51:00.204
So we kind of took the model down a little bit and that makes it a lot easier because then it's more solely reliant on me.
657
00:51:01.265 --> 00:51:02.246
But that's the same kind of,
658
00:51:03.243 --> 00:51:06.184
mentorship or assistance I try to give to other coaches when I work with them.
659
00:51:06.204 --> 00:51:15.088
I'm like, you can figure this stuff out and it shouldn't become so paralysis by analysis if you start overthinking it.
660
00:51:15.148 --> 00:51:18.390
It's like, okay, eliminate this from that athlete for the day.
661
00:51:19.510 --> 00:51:26.136
If you were, if somebody had a sporting background, you'd be like, yeah, man, if you played soccer and somebody pulled their hamstring, what do you have them to do for the day?
662
00:51:26.156 --> 00:51:27.957
They're like, oh, I just have them do this and this.
663
00:51:27.977 --> 00:51:29.879
I'm like, okay, apply that to the weight room now.
664
00:51:31.120 --> 00:51:36.745
How would you keep them safe and get them better at their sport and not mess with that particular injury?
665
00:51:37.306 --> 00:51:39.007
And just kind of go from it from there.
666
00:51:40.727 --> 00:52:03.902
And that just kind of comes down to, you know, getting your 10,000 hours and just really kind of like focusing on the smaller things, which is part of the reason why when I was initially really trying to get my understanding of how to implement the method and then how to use it with kettlebell sport and how to put it into CrossFit and then coming back with Gus and like, hey man, like retool my stuff.
667
00:52:03.922 --> 00:52:04.902
Like, what can I do better?
668
00:52:04.923 --> 00:52:05.523
And he's just like,
669
00:52:06.242 --> 00:52:07.382
well, this is all good.
670
00:52:07.402 --> 00:52:10.403
And I was like, but no, I want to relearn.
671
00:52:10.423 --> 00:52:11.203
I want to do more.
672
00:52:12.463 --> 00:52:28.386
And it really just came down to a lot of the stuff that I focus on where it's the 80% of stuff, you know, the accessories and everything to fix the weak points and be that like in thinking of the injury as the weak point to fix versus just weak hamstrings or something like that.
673
00:52:28.486 --> 00:52:32.407
But for most people, if you fix their hamstrings and triceps are usually going to be a better athlete anyways.
674
00:52:34.372 --> 00:52:41.017
So, yeah, for the most part, it's just kind of like allowing yourself that your own adaptation as a coach to kind of grow.
675
00:52:42.018 --> 00:52:42.318
Nice.
676
00:52:42.839 --> 00:52:42.999
Yeah.
677
00:52:43.900 --> 00:52:47.923
So with that being said, you want to talk about that program you got?
678
00:52:48.592 --> 00:52:48.952
Oh, yeah.
679
00:52:49.773 --> 00:53:08.463
So one of the big things is, as I said, Tom brought me on for the lead coach for functional fitness, and it's Westside kind of like getting back out into the space with like educational material, like this blog post, or I've seen this podcast, got a couple articles that we're working on and stuff like that.
680
00:53:08.703 --> 00:53:12.225
But we also put a program slash course together
681
00:53:12.785 --> 00:53:16.689
So I've had people on me for a long time to put like an online course together.
682
00:53:17.109 --> 00:53:22.914
But I also have a lot of people wanting to start training with me or learning to train the method itself.
683
00:53:23.354 --> 00:53:26.057
So what I did was I put together a 12 week program.
684
00:53:26.717 --> 00:53:31.942
And what I find working with functional fitness is it's usually good to take a fourth week deload.
685
00:53:32.782 --> 00:53:34.724
instead of rolling directly into the next wave.
686
00:53:35.204 --> 00:53:44.411
That usually just gives a chance to take into account all that additional stress and movement that they were potentially doing outside of what we had going on.
687
00:53:44.911 --> 00:53:49.315
If it was just three weeks, three weeks, that'd be pretty easy, but there could be a lot of extra stuff.
688
00:53:49.335 --> 00:53:53.157
Like I said, a bunch of heavy deadlifts got thrown in for their conditioning because they needed to do it.
689
00:53:53.177 --> 00:53:56.120
I'm like, okay, I guess we maybe need to deload.
690
00:53:56.160 --> 00:53:58.902
That program is 12 weeks, so it's three waves.
691
00:53:58.962 --> 00:54:00.543
It's in each wave,
692
00:54:01.233 --> 00:54:20.483
is constructed through a variation of the method and uh implementation i use with it with a lot of the high level athletes i do so the way it kind of starts is something a little bit maybe more familiar for an enthusiast a coach or a high level crossfitter but it's it's starting to implement in how that
693
00:54:21.427 --> 00:54:23.648
can be viewed in your max effort training.
694
00:54:23.708 --> 00:54:28.551
Here's your accessory and here's like a certain conditioning wave we're going to do, and how do those affect each other?
695
00:54:29.091 --> 00:54:30.452
Can you get that on one session?
696
00:54:30.492 --> 00:54:31.573
Can you split it up?
697
00:54:32.166 --> 00:54:38.709
That leads into the next wave, which then starts getting a little truer towards a real clear implementation of the method.
698
00:54:39.389 --> 00:54:47.773
Same thing there, take into account how it works with your conditioning, how long does it take you to get the sessions done, where Olympic lifting fits into those days.
699
00:54:48.333 --> 00:54:57.637
Then the third wave is the one that's more so like the truest expression of the method with Westside on how it's implemented on.
700
00:54:57.657 --> 00:54:59.618
This is exactly how I would do it for
701
00:55:00.418 --> 00:55:01.980
X, Y, or Z at this point of the year.
702
00:55:02.620 --> 00:55:04.362
But it comes with online whiteboards.
703
00:55:04.682 --> 00:55:09.426
And the thing behind it is like a coach can take an athlete through it, or an athlete can do it and they can learn.
704
00:55:10.087 --> 00:55:12.469
And the whiteboards themselves kind of talk out the day.
705
00:55:13.069 --> 00:55:18.454
And so if someone is, let's say, they want to work with me as a coach, I'd be like, dude, you should probably just do the pipeline.
706
00:55:18.634 --> 00:55:20.856
That's what we're calling it, the competitor pipeline first.
707
00:55:21.457 --> 00:55:23.639
And then you're going to get 12 weeks of training.
708
00:55:23.659 --> 00:55:24.820
So we're not going to have to like
709
00:55:25.555 --> 00:55:30.479
completely revisit every single time like, hey, well, this is what your max effort was supposed to feel like.
710
00:55:30.879 --> 00:55:32.980
This is what your dynamic effort was supposed to feel like.
711
00:55:33.080 --> 00:55:34.662
Here's where your Olympic lifting goes in.
712
00:55:35.302 --> 00:55:41.907
What coaches or athletes can find from that is one variation of those waves could be how they want to do every one of their waves.
713
00:55:42.147 --> 00:55:44.529
They're like, no, I like that particular style,
714
00:55:45.169 --> 00:55:54.075
That one I felt like was the best bang for my buck for how I'm conditioning, like the time of my day, and then they can go from there.
715
00:55:55.115 --> 00:55:58.497
Like I said, I'll rotate things up with Tudor and Emily a lot.
716
00:55:58.738 --> 00:56:05.642
I do keep it on there, but it always stays true to the two max effort, two dynamic efforts, and that's in that pipeline, but it's also showing
717
00:56:06.376 --> 00:56:17.320
different structures of the day to put it together to find what maybe works best for you with the athlete for their schedule or if you're running it in a class is the thing behind it too.
718
00:56:17.941 --> 00:56:23.823
While it's a program, it's also an online course for people too where they get to listen to anywhere from
719
00:56:24.780 --> 00:56:27.901
five, maybe eight minutes of a whiteboard if they want to go through it.
720
00:56:28.281 --> 00:56:31.982
But if a competitor just knows what they're doing and they're familiar with it, they can just rock and roll.
721
00:56:32.522 --> 00:56:38.144
It's the same stuff I'd use to prep anyone for the games or anything like that.
722
00:56:38.444 --> 00:56:43.565
It's a pretty high-level thing that we've been working towards putting out, and now it's finally ready to roll out.
723
00:56:43.585 --> 00:56:47.047
We're going to have that available on CoachRx.
724
00:56:47.087 --> 00:56:48.167
You just get on there and you
725
00:56:49.027 --> 00:57:12.421
kind of start getting indoctrinated into really having a good understanding of it and kind of the idea behind it too is like for the coaches like if a coach is going through it instead of like constantly emailing with me which i love to do i'll just chop it up with people all the time like you want to get on a call um but uh going through that if they come out the other end they're like okay now i have this good view of how i implement this different style into the
726
00:57:16.323 --> 00:57:18.544
like exactly how it's doing at Westside.
727
00:57:18.564 --> 00:57:21.265
I'm like, hey, there's the internship, the academy.
728
00:57:21.685 --> 00:57:31.209
I'm like, there's so much information that's now being rolled out with Westside to get coaches sharper or athletes a better understanding if they're handling their own training that we're just trying to make that available for them.
729
00:57:31.409 --> 00:57:33.370
And the pipeline is really gonna be that kickoff for them.
730
00:57:34.330 --> 00:57:35.750
Nice, perfect.
731
00:57:36.891 --> 00:57:39.972
All right, man, that's all the questions I got for you.
732
00:57:39.992 --> 00:57:41.873
Is there anything you wanted to throw in?
733
00:57:42.925 --> 00:57:49.971
No, man, I'm just really excited and proud to be coming on board to help out with all this stuff.
734
00:57:50.472 --> 00:58:00.921
And any coaches or athletes out there, if you've been utilizing stuff and you're thinking maybe there's another way, not even a better way, but another way, this is why we're here.
735
00:58:01.121 --> 00:58:03.963
We're back to give educational purpose stuff to help people out.
736
00:58:04.504 --> 00:58:05.565
It's not saying that
737
00:58:06.655 --> 00:58:07.815
the understanding is better.
738
00:58:07.975 --> 00:58:08.716
It's just a different way.
739
00:58:08.736 --> 00:58:10.716
And it's the same thing I kind of talked about in this podcast.
740
00:58:10.756 --> 00:58:15.258
Like every time I think I have something figured out, I'm like, I probably can do it better.
741
00:58:15.738 --> 00:58:19.039
So it's always trying to find somebody else with a different idea.
742
00:58:19.059 --> 00:58:23.220
And what can I glean from that to take into my coaching for my athletes?
743
00:58:23.640 --> 00:58:26.261
And that's really going to be what's going to help set people apart.
744
00:58:27.261 --> 00:58:27.521
Nice.
745
00:58:28.821 --> 00:58:29.242
All righty.
746
00:58:29.782 --> 00:58:31.302
Well, thank you guys for listening.
747
00:58:31.502 --> 00:58:32.703
Zach, thanks for being on.
748
00:58:33.203 --> 00:58:33.783
Rock on, brother.
749
00:58:34.692 --> 00:58:35.012
All right.
750
00:58:35.052 --> 00:58:37.655
Stay tuned for the next episode and stay strong.
751
00:59:11.577 --> 00:59:11.738
you