133: Overloading The Chassis

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Peek behind the curtain of the Softly Training Lab with the Softly Performance Podcast.
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The pinnacle of human performance is out there, and we intend to find it.
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Welcome, welcome to the next episode of the Softly Performance Podcast.
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I'm your host, Coach G, and I've got Coach Matt, our old standby, and HMFIC Brent Phillips with us today.
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Today, the prompt is, or this notion of that I've seen on the zeitgeist as far as social media is concerned, is periodization is dead.
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And it's kind of frustrating because uh I I feel like Matt's probably we got in the field around the same time.
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This notion that traditional periodization, meaning foundation first, then uh hypertrophy, then strength, then power, and three-month blocks, etc., is a dated model, which it is and it isn't.
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And that's what this podcast episode is about.
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And it's also this kind of old man frustration with like saying it like it's a new fucking idea.
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People have been saying that for years.
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It's kind of like saying rock and roll is dead and like it's still around, you know.
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It shouldn't be come on.
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Well, they keep saying it's gonna get rid of it, just get more drum and bass in.
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We don't need to.
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Well, I can see yeah, the guy from the UK wanting more drum and bass.
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But anyway, the essentially essentially what I'm what this episode is about is kind of uh pulling the curtain back on what is periodization in the sense of like why does it matter?
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What does it look like today versus traditional model?
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Because social media being what it is, very dogmatic and very binary, uh, they kind of take all the nuance out of the argument.
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So, no, periodization is not dead.
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It just accounts for your particular environment.
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And the military first responder knows that better than anyone, as far as we don't have time to just focus three months on hypertrophy alone.
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At some point, you will encounter situations where uh that quality alone may leave you lacking.
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So we do account for hypertrophy.
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You do have different emphasis on uh what you're trying to focus on.
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The other thing I wanted to talk about related to that is contrast training by synthesized French contrast as something I wanted to talk about.
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But before we get into that, let's talk about periodization.
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Is it dead?
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So, Matt, why don't we no Brent, you've been uh you've been out.
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Why don't we start with you?
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When I say a traditional structured program has no place in today's world, what what is your rebuttal?
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Man, that's uh My rebuttal is that the people who are spouting that are probably trying to give hot topics for clicks and views.
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So and and I don't actually know that if you're talking about somebody true trying to increase performance past basic life function, that there's a lot of truth and merit to that.
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Meaning I don't think that if you're trying to actually get an increase in performance, we're trying to better our 5k time, we're trying to increase our maximal rep maxes, whatever it is, we're actually no shit trying to increase performance.
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I don't think that a non-periodized model is going to be superior to periodized training.
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Like we buy into periodized training pretty hard here.
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That's what we block it out.
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If only for the idea of any training plan, the the greatest training plan that you could write is totally fucking useless if nobody wants to do it.
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So if only in the in the name of athlete compliance, periodized training is worth it in that sense versus non-periodized if you were doing the same.
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I don't even know what their fucking splits look like, but let's say they're they have a 30-day rolling or whatever it is that they're gonna at some point you're periodizing your training though.
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Like your periods may look really short, but there's periodization to this training, no matter what, right?
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You're otherwise, like is is it different shit in perpetuity?
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Now, what's it actually look like if it's not periodized training?
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I almost can't conceptualize that well unless you show me what their argument is.
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Does that make sense?
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Like like a non-periodized model.
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Or if you're gonna have single modality athletes.
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So I guess for a single modality athlete, you could probably make an argument for this.
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If they're just a runner, they're just a swimmer, etc.
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etc.
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You could maybe make an argument for it.
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I still don't think a great one.
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But you could maybe make one, but when you have a multi-dimensional athlete, it's very challenging to say that we're not gonna have periodized training.
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Multi-dimensional is a good way to put that.
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You have to have areas of focus.
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And I think the argument comes from the old Soviet Union model where the state supported the training.
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You had a wide battery of population to draw from, and the strongest survive quite literally.
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So then we had the luxury of being like, for the next three months, you're focused on strength.
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We're gonna juice you up.
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Yeah.
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And if you survive, great.
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But uh I think the argument is that approach, the coordinary programmatic model for Olympic athletes, does not apply at all ever.
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And I think it's a bit disingenuous because there are elements of that that we can take.
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And I think that's what I'm trying to uh champion for is that we're not saying the the industry grabbed onto this notion of periodization is dead as if we couldn't have different folk guys for certain amounts of time.
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And it's kind of frustrating as a practitioner because to say that we can't rent for you focus purely on function for the next three months, that's gonna fuck you up somehow.
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I don't know.
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It's there's nuance here.
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I think it's really interesting.
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Well, and the all of these training plans end up period, like there's the argument to some degree.
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Yes, they have to, right?
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You know, it it may not be, you know, undulating periodization, but there's gonna be periodization period in the fact that you're writing a training plan.
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Even if all you did was write down a 30-day training plan, and then you said you're just gonna repeat that.
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There's going to be period there's going to be that's that that becomes your periodization, right?
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And you may not have the peaks and valleys like we know, but now you're still going to end up, your body is going to end up going through something.
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Unless I guess I guess if you're really where it where it becomes a non-effort or a non where the nuance goes away is if you're literally going to lower the bar for the workload so that you're never bumping into a rep max, you're never bumping into a maximal effort, then you could have a truly like if your training plan was you're gonna walk a 5k every day and you're gonna do a hundred pull-ups, a hundred push-ups, and a hundred air squats.
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If that was your training plan and you were gonna do that exact same thing every fucking day for the rest of your life, I guess sure, then you could have a training plan that doesn't have some semblance of periodization.
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But if you were ever going to test a rep max, if you're ever going to text test a a maximal effort, be it time, distance, reps, weight, etc., you're going to have some type of periodization.
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I I think that's the issue.
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So my head immediately goes to combat sports, to tennis, to military first responders, and how they don't necessarily have the luxury of a traditional offseason where the off-season's the same time every year.
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It's it's going to change depending on the environment.
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Like, is there a different tournament coming up?
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Whether travel implications there, you've got a title fight, so to speak.
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Not that I have one of those coming up, but that doesn't happen on a finite timeline.
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It always happens in January.
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Like it doesn't work like that.
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Uh Matt, what are your thoughts?
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Yeah, well, I I guess kind of to echo what you were just saying, G, I think the elephant in the room for this is is, I know we've talked about this before, this idea of whether you need constant readiness or not in your role.
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So let's let's kind of keep this within tactical.
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And and you see like constant readiness, I think was even, or something words to that effect, was even like T Sac's strap line at one point.
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And you have to ask the question whether the person you're working with or or whether you're that that tactical professional, like, is that actually what you need?
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Are you actually going to be potentially going out the door to do your job, your your tactical job, like in the next few hours?
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Do you need that readiness?
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And some some roles, like you could argue some, maybe some SWAT teams, some um some guys that are on QRF type positions, might need that.
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And I think with with those kind of people, you just have to respect that you can't smoke them.
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You you're probably not going to want a super compensation effect, depending on the nature of their role.
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And then you just have to work on kind of maintenance, microdosing, and things like that.
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But it's still very much periodised.
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And I'll I'll kind of come back to that in a sec.
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But that's kind of the big differential that people make within tactical, but they they, from my observation, is they put everyone in the same bucket.
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Or because you're you're wearing some kind of uniform, you're not, you're in a non-traditional, you have to be in a non-traditional training structure.
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And I don't think that's true.
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I think a lot, I think a lot of people know when their deployment cycles are going to be, they know when professional courses are coming up, they know when selections are, until you can periodise.
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And I would argue, kind of like to echo Brent, I would argue that you should periodize, probably not using the same models or the exact same models lifted from Olympic weightlifting in drug-fueled 60s Russia.
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But you should absolutely have different focuses for different training program, for different training phases.
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Otherwise, everything just becomes meh.
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There's there's no there's no focus, there's no intent.
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Practitioners and further, Matt, one of the points that one of these practitioners had was supercompensation is a myth.
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So what when I saw that, I'm like, come on, bro, come on.
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Like, so here's the other thing.
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It's something about dogmatic thinking.
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Just because it is written, they people tend to want to think like this is the way it always is.
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For example, the force velocity curve, which Matt and Brent are familiar with.
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I want you to imagine an XY axis, and on one side of the vertical axis, you have a force, and on the other is speed.
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The more force you can express, the less velocity.
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So think of a one rep max trap bar deadlift versus a sprint.
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Now, people who bash the force velocity curve say it's only representative of one repetition.
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It's not real world.
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Sprinting is maximal force.
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We just simply use that image or idea to explain certain things.
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If you're fucking lifting heavy ass weight, there's a good deal of velocity involved, but I think we would all agree it takes a while to get, it's like around three seconds for one rep max.
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The velocity is the key point there as far as the ratio between the force and the velocity.
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Sprinting is maximal force, a very high velocity.
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And it just bugs me that people like tear it apart and be like, it doesn't work.
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So anyway, going back to what else, my original.
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Just real quick, gee.
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So so we had my um like the professor that ran my MSC program was a, he's not gonna listen to this.
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He was a turbo biomechanics nerd, like a little bit of sports science, but mainly came from like applied maths and biomechanics.
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So he was super into this stuff.
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And he he's actually written quite a few books on this, because that's how much of a nerd he is.
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And he was very much of the idea of exactly like you were saying, using the curve to illustrate stuff for yourself and athletes.
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But he would talk about calling it the load velocity curve, because that mathematically makes more sense.
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Because then you don't have as you're applying load, things slow down as in as you're applying external load, and it means that things like sprinting then don't fuck up that that kind of curve.
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I dig that.
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I'm gonna start saying that instead of force.
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We get fucking strength codes are dumb.
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Sorry, G.
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Well, semantics matter.
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Because then again, these people pick it apart and say, it's not true.
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Where was I going with that?
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The quantum supercompensation.
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Supercompensation.
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So this particular practitioner says that stress, the kind of stress that you expose yourself, it we assume that if we take a break, you're automatically going to peak.
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And to use that word peak, like he it goes back into that argument of periodization is dead.
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And it kind of like, it doesn't necessarily piss me off.
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It's just quite reductive in saying like supercompensation doesn't exist because it comes from Han Seye instead, an endocrinologist, not strength conditioning or physical preparation.
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So yeah, uh, Brent, looks like you had something to say.
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So I've seen uh a practitioner who I like a lot of their stuff.
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They air he airs more to the side of individualized training and very heavy on running.
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So he's doing individualized training programs weighted heavily towards running.
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And so I don't I don't actually agree with for the tactical professionals specifically.
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And so I don't really agree with him on the degree to which he he takes it in certain directions, and I he doesn't agree to the the degree he does not agree with the degree to which we take subtraining in other directions, and that's fine.
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But I think if you drew a Venn diagram, there's more overlap there than is not.
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And he was making a point that in a linear undulating model or a periodized model where you're generally gonna try to go up in weight, velocity, etc., that that is tied to kind of an obscure idea of the way that your body's gonna recover and respond to the training, and that may or may not be true.
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So when you look at percentage and rep bases, he was basically saying, hey, that's bullshit.
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We shouldn't be training with that because your body may be different.
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And for a lot of people, I agree.
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For our population, I really don't agree just because we have a much tighter if you're a trainer at a, and I've been this guy, if you're a trainer at a 24-hour fitness, you may have one person that you're training who can deadlift 500 pounds.
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You may have another that can't sit down on the toilet because they're fucking 90.
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And you may be training the same people in the same day.
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And while their bodies may not respond to training in any similar way, shape, form, or fashion, when you have a population of a tight shot group that's very close in weights, sizes, etc., like we have, it's a lot easier to go, eh?
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Generally speaking, the healthy individual is going to recover in this manner unless they have fucked up sleep nutrition, alcohol abuse, blah, blah, blah, blah.
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There are external extenuating circumstances that will hamper that, but it's a pretty tight shot group of people, whereas other people that are training the masses, you know, they're they are dealing with a different spread of athlete, if you will.
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So I think there is some validity to it.
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I don't even think he was going so far as to say in that vein that some type of periodization is ineffective.
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And I don't think he would take that strip.
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Where it's effective.
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Go ahead, Matt.
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Do you have something?
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No, no, you you finish.
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Yeah, I think where people forget is that or where people forget it and lose it is that a periodized training plan from our lens is going to address weaknesses in a multidimensional athlete.
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Meaning if you have to sprint, run long distance, lift heavy shit, move your body, bend, maybe you want to gain size or lose size, those things are all taking place while maintaining a baseline standard.
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So while they're, if you were say gonna say, hey, we need a guy to stay at selection level fitness, meaning he's got to make a bare minimum five-mile run in 40 minutes, 12-mile hike with a 45-pound pack at three hours, 18 pull-ups or whatever the hell it is.
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Like you picked all those obscure numbers, they're typically relatively low as far as the human body is concerned.
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And you could probably do the same thing week after week and maintain that without having to move at all.
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Now, if you do that, you're probably not gonna be a high performer in any organization in any one area, but you'll probably not be the lowest performer either, right?
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There's gonna be somebody that's injured that's a little bit slower than you, etc.
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That's not the culture that's cultivated at any high-level organization, so you're not going to see it.
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So when you want to see somebody who has an advanced training age start to make improvements while maintaining a baseline, because that's what a lot of these people forget that we have to do.
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We have to maintain a base level of fitness across all these modalities while increasing certain others.
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The periodized training models are really the only option.
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You couldn't run a guy in the red and say we're gonna get everything way fucking better, way faster in perpetuity.
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That doesn't work until you are muted.
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I think muted.
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I said I wish an hour.
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He's got like a real studio and shit.
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Kind of.
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I make it look like one.
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That's the key word there.
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Look, and it probably depends on your training age.
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Like I deployed with a dude who was much older than I was and did did well at all the things, and that dude did the same shit in the gym every single time he walked in there.
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I never saw him load a barbell with more than 135.
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Dude looked like a fucking Greek god, and he'd been a collegiate swimmer, phenomenal genetics, not really a tight nutrition plan.
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Kind of went in and, as he put it, slimed his way through the same exact workout every day.
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And he was in pretty de he looked great, was performing pretty decent, not great, but performing pretty decent and could do the things he needed to do.
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But he also, you know, was on the back end of his career.
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He was more worried about not getting injured than than being a high performer.
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The list goes on and on.
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I suppose yeah, it depends on Yeah, no, you're good, man.
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It depends on their goals.
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Like you keep right when you were saying that I've mentioned this guy before, but he was in the 70s, still working.
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And his goals and my goals for him are going to be very different than the guy who's in his 20s.
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Like, for example, he It's a bit simplistic to say this.
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I don't think it's worth an episode, but to say that stretching is a waste of time, if you think about it, if I put load on your back and I tell you to squat, you're you're telling those muscles to stretch.
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The reason I bring that up is this guy pre-impost in the morning when he would show up would go through the fucking quad stretch, like a whole battery of stretches and impost, like very old school.
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But the thing was it was working for him.
00:17:32.720 --> 00:17:35.599
So for me, I'm not gonna tell him, hey, you need to stop that.
00:17:35.759 --> 00:17:38.799
Like it's fucking, he's in his 70s and he's still fighting.
00:17:38.880 --> 00:17:43.440
Like, don't it's very much like training a high-level athlete, like an elite level.
00:17:43.599 --> 00:17:44.720
Like, don't break him.
00:17:44.799 --> 00:17:45.599
He's already there.
00:17:45.920 --> 00:17:47.119
Yeah, you hit the nail on the head there, G.
00:17:47.359 --> 00:17:57.519
And I think it's so easy for us as coaches and people who are interested in this world to like really nerd out on the details and like argue for one style versus another style and it being better.
00:17:57.759 --> 00:18:02.640
Realistically, we're making arguments that are hypothetical and they're happening on paper or on spreadsheets nowadays.
00:18:02.799 --> 00:18:04.640
And it ultimately doesn't mean shit.
00:18:04.799 --> 00:18:08.079
Like Brent said, if the athlete doesn't enjoy it or buy in, then who cares?
00:18:08.319 --> 00:18:15.440
And that's that's obviously a big part of athletics and and competitive sport is believing that you're as prepped as you possibly can so you can kind of perform.
00:18:15.680 --> 00:18:17.279
For us, it's like next level.
00:18:17.359 --> 00:18:24.720
Like you have to show up on duty to selection, on deployment, knowing that you've done everything you possibly could to be in the best position possible.
00:18:24.880 --> 00:18:30.799
And if that's like I didn't really agree with the coach, what I did was shit, but like I ticked the boxes, I got it done.
00:18:31.359 --> 00:18:45.759
No, like regardless of what you've done, I would argue you're not going to be as completely prepared, like as in like physiologically and psychologically prepared, as if you'd just done a hundred bicep curls every day, but you believed in your heart of hearts that that was the best thing you could do.
00:18:45.920 --> 00:18:55.759
I reckon you'd show up and you'd have as good, if not a better performance having done that with that belief than you would without, just because I think that's so underappreciated and so important.
00:18:56.000 --> 00:19:01.359
You know, I'm so glad you brought yeah, I'm glad you brought that up because when I would coach these guys and they would come in.
00:19:01.519 --> 00:19:03.119
Firstly, we go to periodization.
00:19:03.359 --> 00:19:05.440
Periodization and model isn't going to work.
00:19:05.599 --> 00:19:06.720
I remember having an intern.
00:19:06.960 --> 00:19:08.480
Now, this is a different population.
00:19:08.559 --> 00:19:11.599
I had two rugby guys come in from Argentina to work with me.
00:19:11.759 --> 00:19:15.039
And uh, I was doing contrast training with them.
00:19:15.200 --> 00:19:25.759
And I was doing specific exercises, like instead of a traditional single arm overhead press, half kneeling, I had them doing a landmine, and I believe it was a reverse landmine.
00:19:25.839 --> 00:19:28.079
And the intern with me was like, Well, are we doing that?
00:19:28.160 --> 00:19:31.839
The literature says I'm like, bro, they're only here for two fucking weeks.
00:19:31.920 --> 00:19:33.920
I want to make sure they have a great experience.
00:19:34.079 --> 00:19:42.079
So, further to your point, if I had come in and try to coach it like I would fucking high school kids, like, no, you got to do it like this, like this, like this, like this.
00:19:42.240 --> 00:19:47.680
Already the distrust is gonna almost lend themselves to throw out the whole program when they're gone.
00:19:47.839 --> 00:19:50.000
And for me, I'm thinking super fucking long game.
00:19:50.079 --> 00:19:52.400
I'm thinking 10 years from now, where's their head gonna be at?
00:19:52.480 --> 00:19:57.599
And I'm gonna show them everything that I have and acknowledge, hey, you may not like all of this.
00:19:57.759 --> 00:20:00.960
I remember I would say this before we even fucking started training.
00:20:01.119 --> 00:20:02.400
I'm gonna show you a lot of shit.
00:20:02.559 --> 00:20:06.720
And if you think something's resonates with you, if you think it's important, do that fucking thing.
00:20:06.880 --> 00:20:11.839
I I could give two fucks about the other things as long as you take this new thing with you home.
00:20:12.000 --> 00:20:15.039
And what ended up happening is uh that would establish trust.
00:20:15.200 --> 00:20:18.799
So then if they like that one thing, they would now start to explore the other things.
00:20:18.880 --> 00:20:24.240
And then next thing you know, like, okay, now you are doing my program versus saying, oh, well, it doesn't work, so we're not gonna do it.
00:20:24.400 --> 00:20:26.079
Stretching doesn't work, is we're not gonna do it.
00:20:26.319 --> 00:20:36.640
So yeah, I think maybe as coaches, we get too attached to what the literature says, what's on paper for well, there's also a lack of diving into that literature.
00:20:36.799 --> 00:21:02.720
So if you're if you're looking at a study that examined 22-year-old college student males with a low physical fitness level, the data points there are probably not gonna translate great to 30 to 40-year-old males, 30 to 50 year old males with a decade or two of training age and laundry list of injuries.
00:21:02.960 --> 00:21:07.519
I was gonna I was just gonna say it's the compensations and the injuries that come with that as well, I think.
00:21:07.759 --> 00:21:08.000
Yeah.
00:21:08.160 --> 00:21:20.160
So it's funny because we get into these debates, and I see these debates a lot from a coach's perspective of what they're trying to accomplish in the gym, because often that's what a a good athlete is gonna walk in and say, especially the loud ones.
00:21:20.240 --> 00:21:29.519
Well, I want my deadlift to go from 500 to 545, or I want my runtime to go from a 19-minute 5k to an 18, like whatever it is that their goal is.
00:21:29.680 --> 00:21:33.519
And so now you're looking at the best possible approach to that.
00:21:33.680 --> 00:21:37.359
But for our population, the right answer might be like, hey, bro, you know what?
00:21:37.519 --> 00:21:41.519
Your fucking 10K time or your 5K time is great.
00:21:41.680 --> 00:21:42.720
Your head appears.
00:21:42.880 --> 00:21:44.400
That's not the thing that matters right now.
00:21:44.559 --> 00:21:49.519
You can't bench press your way out of a fucking wet paper bag or deadlift your way out of it.
00:21:49.680 --> 00:21:51.680
Let's start doing some things that matter, right?
00:21:51.759 --> 00:21:55.839
Or your your maximal speed, your 5105 sucks.
00:21:56.000 --> 00:21:59.599
You're not rotating, you're not pivoting, you're not doing these other things that are.
00:22:00.160 --> 00:22:02.319
To become more important, you're not a fucking runner.
00:22:02.480 --> 00:22:06.640
Like 5Ks are not your job, the triathlon is not your job, powerlifting is not your job.
00:22:06.799 --> 00:22:11.920
There's these other things that are probably weak points in your performance that we need to address first.
00:22:12.079 --> 00:22:15.359
One of those things is movement quality and movement variability.
00:22:15.519 --> 00:22:24.000
So I see a lot of debate into rep work, percentage work, the type of training, how many reps and sets are optimal, blah, blah, blah, blah.
00:22:24.079 --> 00:22:29.920
And we rarely see people talk about rotation, counter rotation, multiplying things by velocity, right?
00:22:30.079 --> 00:22:30.559
Throwing.
00:22:30.720 --> 00:22:33.920
All of those things are very rarely in the conversation.
00:22:34.000 --> 00:22:36.880
And to me, that's like kind of where the conversation needed to live.
00:22:37.039 --> 00:23:12.640
If you were consistently two, three days a week pushing some variant of a rep max across a few different movements, and you're rotating, you're throwing, you're sprinting, you're jumping, you're probably gonna stay relatively fit and be on a lot better footing versus the guy who did the perfect training plan for and I'm again I'm talking about the tactical population or multi-sport athletes, however you want to look at that, you're gonna be better off doing that than the guy who has the perfect bench press plan or the perfect 5K plan, generally speaking, or the best bench press and 5K plan.
00:23:12.799 --> 00:23:18.079
If we're leaving out the rotation counter rotation, which is insanely important, you're leaving a lot on the table.
00:23:18.400 --> 00:23:28.160
It's something that I've been this is we're I'm getting into the weeds here, very specific, but Home Gym Con just happened and they've got technically four players on a digital resistance front.
00:23:28.319 --> 00:23:33.119
And the amount of arms, functional trainer arms that I'm seeing come out are is very exciting.
00:23:33.279 --> 00:23:44.559
But when I look at the digital resistance, so the companies out there, Spedience is a new player on the space, Voltra has been around for a couple of years, rep one has been working on their stuff for a number of years, and it's gonna come out soon.
00:23:44.640 --> 00:23:49.279
And now I think Freak, no, not Freak Athlete, Fringe Sport is coming out with one too.
00:23:49.440 --> 00:24:03.039
And none of them have talked about when I see rotation being focused on, it's always in this passive low velocity, let me focus on core work, not how can I demonstrate force violently or with speed?
00:24:03.200 --> 00:24:08.079
And it it it's kind of uh not irritating, it's just kind of like, why isn't anybody thinking about this?
00:24:08.240 --> 00:24:09.200
I don't understand.
00:24:09.920 --> 00:24:12.480
Why you gotta look at the sandbag companies, man?
00:24:12.559 --> 00:24:19.279
It's because they're selling a fucking widget that doesn't go fast very well versus the widget that does go fast well.
00:24:19.440 --> 00:24:27.759
So like a lateral sandbag throw, which is almost a fucking mainstay of our training, that's not super sexy for a gear company to sell.
00:24:28.160 --> 00:24:29.680
Yeah, sell it to me for$2,000.
00:24:30.000 --> 00:24:30.160
Yeah.
00:24:30.480 --> 00:24:38.000
Yeah, and it's kind of a fucking nightmare too, because now you're yeeting an expensive bag that somebody wants to have a warranty across the ground, right?
00:24:38.160 --> 00:24:42.640
So that's I think where you see a lot of that difference is you know, what is that person selling?
00:24:42.720 --> 00:24:52.880
Now, obviously, we're selling some shit too, so you can accuse us of the same things, but it's I think it's hard to harder to accuse us when we highlight other companies that are doing well that are direct competitors.
00:24:53.039 --> 00:25:03.680
But no, at home JimCon, like the jammer arms and even like the cables, like I was doing uh cable chops yesterday, but explosively not super controlled, right?
00:25:03.920 --> 00:25:13.680
And some of the movements you guys would have us do previously for rotation, counter-rotation, I don't even know what the fuck they're called anymore that that I'm like working into that I'm doing.
00:25:13.920 --> 00:25:15.599
Yeah, it's chops and lifts, right?
00:25:15.680 --> 00:25:21.440
So but an explosive chop, you can do that on most cable machines as long as it's got the distance to run that cable out.
00:25:21.599 --> 00:25:30.480
And same with bands, etc., but it it's not as sexy as a jammer arm that you can load up with X amount of pounds and you know get your turns, etc., into it.
00:25:31.279 --> 00:25:32.240
Maybe one day I'll get one.
00:25:32.720 --> 00:25:34.480
I'm obviously all about it being cheap.
00:25:34.640 --> 00:25:37.920
That's like not requiring any any equipment, do it anywhere.
00:25:38.160 --> 00:25:47.599
And one of the simplest things to do with that is just run curve linear, like run a um like a soccer, like a football penalty curve, like run that curve, run the center curve.
00:25:48.079 --> 00:25:55.039
And and where you can start getting pretty cool with our world is like we've talked about before, how well can you separate upper and lower?
00:25:55.200 --> 00:26:01.680
So can you run that curve while keeping your upper body or your head or arms, however you however kind of into this you want to get?
00:26:01.839 --> 00:26:05.599
Can you keep that stable or looking at a target while your lower body runs a curve?
00:26:05.920 --> 00:26:11.519
That's a huge amount of trunk anti-rotation and rotation as you as you go at the same time.
00:26:11.680 --> 00:26:16.640
And it has, I would argue, direct transfer to what we're required to do in a lot of worlds.
00:26:17.039 --> 00:26:25.200
I'm glad that you guys brought that up because curvilinear sprinting was something that's very important to me, uh, let's say late stage training because it's more real.
00:26:25.359 --> 00:26:28.559
Like you're not really running in a straight line for 50 meters.
00:26:28.880 --> 00:26:32.640
I mean, it happens, but generally you're gonna have to move around a little.
00:26:32.720 --> 00:26:39.759
And I think curvilinear running was a great way to kind of, again, make it more real, make it more facilitate more transfer to the real world.
00:26:39.920 --> 00:26:45.119
When we think about the forces that your ankles, your toes, your knee, your hip are being exposed to.
00:26:45.200 --> 00:26:48.880
Now, when we say curvilinear, there are different angles to that.
00:26:49.119 --> 00:26:53.119
Okay, so you've got your long distance curve and you've got your short distance curve.
00:26:53.279 --> 00:26:55.200
Use your head, apply those three rules.
00:26:55.359 --> 00:27:02.720
So it I would say if it turns into an O lineman drill, you probably, unless you're playing football, you're probably uh getting a little crazy there.
00:27:03.119 --> 00:27:04.799
Well, and what's your lead into that, right?
00:27:04.960 --> 00:27:12.079
Are you are you pivoting hard in a direction after a 40-yard dash, or are you pivoting hard after a five-yard dash?
00:27:12.160 --> 00:27:15.759
Because that's two very different loads that are going to go on your body, right?
00:27:16.000 --> 00:27:16.160
Yeah.
00:27:16.400 --> 00:27:42.000
So, and that's where I think there could be a lot of that's where there's a lot of leeway in the spreadsheets fucking a guy up because you get these kids, frankly, that went from whatever their school training online seminar was, their theoretical understanding of programming, they never train in a gym, meaning they never passed hundreds of people through their watch in person for months and years on end.
00:27:42.079 --> 00:27:47.039
And now they go, Man, how sick would it be to get a maximal effort sprint into a pivot?
00:27:47.200 --> 00:27:56.559
And I'm like, Well, before you do it, you know, and then report back after your hospital visit.
00:27:56.720 --> 00:28:00.079
But you know, that's where that I've seen that intersect quite a lot.
00:28:00.240 --> 00:28:09.759
Honestly, you you saw it more in the like work capacity days where that was really popular, where like, dude, you have a thousand burpee box step ups programmed.
00:28:09.839 --> 00:28:11.119
Like, have you ever done that?
00:28:11.279 --> 00:28:13.839
Like, once you ever done once, what time?
00:28:13.920 --> 00:28:15.039
You know, is this a typo?
00:28:15.200 --> 00:28:16.720
Is it a have you ever done a hundred?
00:28:16.960 --> 00:28:18.720
Like a hundred is a motherfucker, right?
00:28:18.799 --> 00:28:19.759
Yeah, yeah.
00:28:20.079 --> 00:28:26.000
Not super beneficial, I would argue, for anything other than doing a hundred burpee box step-ups in full kit.
00:28:26.319 --> 00:28:28.880
But I remember you saw that I think what's that?
00:28:29.279 --> 00:28:36.640
Sorry, I saw I saw a particular, let's say, operator, and he wanted to know it was in Romania, and he wanted to know.
00:28:36.720 --> 00:28:46.400
So already I kind of like you know, created a funnel as far as what unit this was, but he wrote out a workout, a wad, because he was I could tell there was a level of insecurity.
00:28:47.519 --> 00:28:50.799
As soon as it starts getting cooled out, you're like, don't I want to see other people flying?
00:28:51.039 --> 00:28:54.480
And dude, the shit he put on there, I'm like, this is fucking stupid.
00:28:54.640 --> 00:28:55.519
Like, what the fuck?
00:28:55.680 --> 00:28:56.559
Like, why are you doing this?
00:28:56.640 --> 00:28:58.240
Like, you're trying to get capacity.
00:28:58.640 --> 00:29:00.160
Yeah, man, it really pissed me off.
00:29:00.240 --> 00:29:06.079
And then, of course, now I know I was talking not talking shit about the guy stretching and saying this guy over here is stretching and he's doing good.
00:29:06.240 --> 00:29:08.480
Then he goes and stretches and he's like, Yeah, my hips are fucked up.
00:29:08.559 --> 00:29:11.039
I'm like, bro, you're an fucking idiot when it comes to your training.
00:29:11.200 --> 00:29:12.720
Like, you're not doing anything right.
00:29:12.880 --> 00:29:13.680
This is a white.
00:29:13.920 --> 00:29:15.440
I don't know why I would want to well.
00:29:15.519 --> 00:29:24.559
So, anyway, I guess the reason I said that is because what you just described, the thousand burpees and um box jumps, like feels very much that work capacity, work capacity, work capacity, work capacity.
00:29:24.720 --> 00:29:31.920
A notion I want you guys to think of, particularly if you're in that position where you're responsible for other people's training, are you just making the athletes better at being tired?
00:29:32.079 --> 00:29:48.160
You know, that's something that's a bit of a deviation because of the the base of people that we train, our ath our group of customers, whatever you want to call athletes, fat leads, whatever you want to call the people doing soft lead training, they need some work capacity, right?
00:29:48.319 --> 00:29:52.480
And the way you develop that, I think looks different than what a lot of people think.
00:29:52.720 --> 00:29:56.559
However, the way you test that, I still think there's a benefit to testing it.
00:29:57.119 --> 00:30:04.480
So I'm actually gonna write out a test drill that it's not in the work capacity vein, it's more of an intersection of shooting and athletic capability.
00:30:04.640 --> 00:30:15.599
And but when you look at it, I think that there's merit to our population in saying, hey, you're gonna take these water jugs or these two 53-pound kettlebells and you're gonna take them for a ride for an hour.
00:30:15.759 --> 00:30:22.960
Is that the best way to increase you know uh muscular endurance and grip strength endurance and all the things?
00:30:23.119 --> 00:30:27.039
No, but is the grit required of that still valuable?
00:30:27.200 --> 00:30:40.559
I think it is, specifically when you have things that are common in use, like ammo cans and water jugs and things like that, so that you know how much you have to manage those things, right?
00:30:40.640 --> 00:31:00.400
So if you're gonna move, you have a truck that's been destroyed and you've got to move under fire and it's a 200 meter movement from one truck to the next, I think it's valuable to know that at a haul ass pace, you get about 50 meters before you really fucking slow down and become an easy target, right?
00:31:00.480 --> 00:31:04.640
And so now instead of walking the 200, you're gonna do bite-sized chunks.
00:31:04.799 --> 00:31:10.799
I think there's real-world application, but again, I think that's 10, maybe max 20% of your training.
00:31:10.880 --> 00:31:17.680
I don't think it's anywhere near what we saw in the old days of like every training was a kit training day, and you're like, fuck, dude.
00:31:17.839 --> 00:31:18.319
Yeah, yeah.
00:31:18.720 --> 00:31:21.039
I'd say in my mind, that's a test.
00:31:21.599 --> 00:31:22.160
It's a test, yeah.
00:31:22.240 --> 00:31:25.359
So I've I've been calling it rehearsals, like that's a rehearsal.
00:31:25.440 --> 00:31:32.160
It's kind of like you don't need to go do a single fucking ruck run to hit selection event times with a ruck on.
00:31:32.240 --> 00:31:33.440
You don't, you I've done it.
00:31:33.519 --> 00:31:38.000
You don't have to do a single fucking ruck run to get ready, but it's a good idea to do the time trial.
00:31:38.079 --> 00:31:41.440
Somebody might pull that out and go, you should be rucking to get ready for selection.
00:31:41.599 --> 00:31:49.839
I agree, just because I want you to be confident that when you put that 45-pound ruck on and go move 12 miles or 15 miles in under three hours.
00:31:50.000 --> 00:31:54.079
I think it's 12 and under 15 or an under three is the time standard now.
00:31:54.240 --> 00:31:58.799
But you don't have to do that in order to have the capability, if that makes sense.
00:31:58.880 --> 00:32:08.240
And I would argue the majority of your training for those events shouldn't be time under a ruck unless you really fucking suck under a ruck and somehow decide you want to go to a rucking selection.
00:32:08.559 --> 00:32:12.559
I have a random question that doesn't really have to do with the subject that we're talking about.
00:32:12.960 --> 00:32:16.480
So when I was in Romania, uh shout out to Hill People Gear.
00:32:16.559 --> 00:32:17.680
They make amazing equipment.
00:32:17.839 --> 00:32:18.799
And anybody in the U.S.
00:32:18.960 --> 00:32:20.240
I think they're made in USA too.
00:32:20.400 --> 00:32:22.240
Yes, made in USA, very compliant.
00:32:22.319 --> 00:32:24.400
They're partnered with uh First Spear.
00:32:24.559 --> 00:32:25.440
That's who makes their stuff.
00:32:25.599 --> 00:32:29.200
So anyway, I don't know if you know those guys, but I love Hill People Gear.
00:32:29.279 --> 00:32:31.920
And I had one of their bags, I think it was the Ute.
00:32:32.319 --> 00:32:35.039
You could fucking load that thing up 80 pounds or so.
00:32:35.119 --> 00:32:36.480
Like no, no problem.
00:32:36.559 --> 00:32:38.559
It the 80 pounds would feel like 30.
00:32:38.720 --> 00:32:47.519
And the reason I bring that up is, you know, for me, it wasn't a big deal to have 60 pounds in there when everybody else had 35, and I'm fucking smoking everything.
00:32:47.680 --> 00:32:52.000
Not that's not my job to smoke everybody, but it was easy for me to work the group when we were rucking.
00:32:52.240 --> 00:32:53.519
How much does that matter?
00:32:53.599 --> 00:33:05.200
Like, if I think now I'm gonna ruffle some feathers here, if I think the Alice Pack sucks, you know, and I go to selection and I know that they're using, you know, an older, an older platform, how much does that factor in?
00:33:05.279 --> 00:33:08.480
Like, my kit is better than what I'm going to be issued?
00:33:08.559 --> 00:33:09.839
Like, what are your thoughts when I say that?
00:33:09.920 --> 00:33:13.279
Like, I can ruck further, farther, faster with better kit.
00:33:13.599 --> 00:33:15.279
Like, how much does that matter with selection?
00:33:15.359 --> 00:33:24.799
Because now I'm wondering, like You mean like if you're training with shit gear and now you're going to selection and using or you're training with great gear and now you go to selection and have to use shitty gear?
00:33:25.039 --> 00:33:25.279
Yeah.
00:33:25.519 --> 00:33:27.039
Yeah, there's two arguments to that.
00:33:27.200 --> 00:33:45.039
On one side of the equation, there's the idea that if you are increasing the overall capability or capacity of that individual by pushing them further, faster, etc., with the good gear, and that's training their body to do the thing beyond what is required at selection.
00:33:45.119 --> 00:33:46.400
That's a net positive.
00:33:46.559 --> 00:34:01.119
I would argue that the mental gymnastics that I think everybody goes through at selection is that when you enter your selection prep phase, meaning uh 90 to 120 days out from selection, you pick the company's selection plan that you're gonna do.
00:34:01.279 --> 00:34:05.519
You actually have fucking orders to go to selection, which I would love to see.
00:34:05.680 --> 00:34:10.239
We might make it so that you can't do softweight selection prep unless you actually have fucking orders to go.
00:34:10.480 --> 00:34:11.679
But uh yeah.
00:34:12.320 --> 00:34:15.039
There's a second program right there, like the cool one, you know.
00:34:16.639 --> 00:34:17.440
Matt has too.
00:34:17.519 --> 00:34:24.159
Hey man, I'm gonna run selection prep for the third time, and you're like, is this your third attempt at so like why are you doing this three times?
00:34:24.480 --> 00:34:28.800
It's normally like I and I finish high school in a month, and I'm thinking that post-college I'll be ready to go.
00:34:28.960 --> 00:34:30.960
Yeah, and you're like, Well, you're five years out.
00:34:31.039 --> 00:34:31.920
What the fuck are you doing?
00:34:32.159 --> 00:34:35.119
Like, get on a strength program or a stamina program.
00:34:35.280 --> 00:34:45.920
Anyway, so the the mental gymnastics that everybody goes through, and I say everybody, and I mean everybody, of thinking, and it should be like if you're gonna get selected, you should think about the boots that you're gonna wear.
00:34:46.000 --> 00:34:49.840
You should think about the things that you're gonna put into your body before, during, and after.
00:34:50.079 --> 00:34:58.800
I think that when you're in that 90 to 120 day phase out, if you have an ability to get a hold of the shit that you're gonna have to wear in that process, then do it, right?
00:34:58.880 --> 00:35:01.199
Like that's when you should be starting to break in.
00:35:01.360 --> 00:35:03.280
You should know the boots that you're gonna wear.
00:35:03.360 --> 00:35:05.840
I think boots are insanely important to selection.
00:35:06.079 --> 00:35:12.320
When you figure out what's working for you, working well enough, just go buy three or four fucking pairs of those.
00:35:12.480 --> 00:35:13.679
I know they're expensive.
00:35:13.920 --> 00:35:16.880
Put it on your, you know, figure it out how you're gonna buy it.
00:35:16.960 --> 00:35:27.119
I'm not gonna tell you what to do with your finances, but figure out how you're gonna go buy three pairs of those and you're gonna break those in and you're gonna have your nice wool socks, and you're you should be training.
00:35:27.199 --> 00:35:28.960
You're now in the rehearsal phase.
00:35:29.039 --> 00:35:36.880
You're doing a 90 or 120-day trial run of making sure that you can actually do all the things that you need to do in selection.
00:35:37.039 --> 00:35:45.920
And if you're on our training plans and there's a few others that are great, like the physicality isn't what keeps most people out of that shop.
00:35:46.079 --> 00:35:52.000
So make sure you're there, and then that allows you the mental and emotional bandwidth to focus on other things.
00:35:52.239 --> 00:36:21.920
Whereas if you wore like super comfy ultra hiking shoes, and all of your rucks were done in really nice running shorts and a nice tank top that is moisture wicking, and you had your buddy fanning you along the way for your 12-mile ruck run that you're fucking going super fast, there's gonna be a little bit of a mind fuck when you go pull those boots on your feet that you've never worn, and now you have blisters, you know, day one of 21 days, and blah, blah, blah, blah, blah.
00:36:22.159 --> 00:36:28.000
So that's my thoughts is it's a great training tool until you're in that rehearsal phase, 90, 120 days out, and then use it.
00:36:28.079 --> 00:36:30.639
And then when you're done, I would go back to it.
00:36:30.719 --> 00:36:35.679
I I would I would wear the most comfortable shit that you can after that process.
00:36:35.920 --> 00:36:42.960
And if you've got to go through another whatever school, then in that rehearsal phase, it's probably a good time to like dust them off.
00:36:43.119 --> 00:36:45.679
The big one that I see that we don't talk about is actually fins.
00:36:45.920 --> 00:36:48.159
So at least back in my day.
00:36:48.480 --> 00:36:53.519
When you went through any of these courses, you you didn't get to pick the fins that you were wearing.
00:36:53.679 --> 00:36:55.760
You typically had two choices.
00:36:55.920 --> 00:37:01.119
Like one was jet fins, and that's what I always wore, and I forget what the other fins were that everybody wore.
00:37:01.360 --> 00:37:09.440
I was a I was a jet fin guy for a long time, and then after I blew my left ankle apart, I was actually fast in jet fins too, like I had no problem.
00:37:09.519 --> 00:37:12.639
They're like the big, thick, fucking sturdy, wide ones.
00:37:12.800 --> 00:37:14.079
They're pretty massive.
00:37:14.239 --> 00:37:22.000
And now I have I think they're called biopro fins, and they're they're you're more RPM focused than torque focused, if you will.
00:37:22.239 --> 00:37:29.039
So with with one set of fins, like you're kicking really hard and really slow, and you're kicking with your hips and your whole thing's turning over.
00:37:29.199 --> 00:37:32.639
And then with these, it's more of just like like little kicks.
00:37:32.719 --> 00:37:35.920
But my ankle couldn't handle the uh the jet fins anymore.
00:37:36.159 --> 00:37:45.440
I fucked my ankle up so bad at uni, like uh could you just from a using monofin, you know, like the big kind of mermaid finally like transitioning to that for a training block.
00:37:45.599 --> 00:37:48.000
I I couldn't walk properly for weeks, it wrecked me.
00:37:48.159 --> 00:37:54.960
So it just shows, like you say, it shows how much something that's relatively a small change like could it adds up so quick on those reps.
00:37:55.519 --> 00:38:02.320
Yeah, it's huge for guys too, especially like I am extremely comforta comfortable and competent in the water, and most people are not.
00:38:02.400 --> 00:38:04.079
That's like one of the great equalizers.
00:38:04.239 --> 00:38:12.079
And so if you were not comfortable and competent in the water, and then you had to change fins or you'd never fin that way or whatever, that that could become an issue.
00:38:12.320 --> 00:38:23.039
When I think back, some of I trained with a handful of guys getting ready for selection, and then after selection getting ready to go to the MarsOc ITC course.
00:38:23.280 --> 00:38:28.719
Uh when I trained for Rec Recon School, I didn't have any training partners regularly.
00:38:28.960 --> 00:38:34.800
But when I was getting ready for the MarSOC course, a couple of the guys we went on fins pretty regularly.
00:38:34.880 --> 00:38:46.480
And I think that was a game changer for one of the guys didn't make it all the way through because of CQB, and then the other guy uh he made it all the way through, and I think that was a game changer because he hadn't he didn't have any open ocean.
00:38:46.719 --> 00:38:47.840
How does someone fail CQB?
00:38:49.679 --> 00:38:51.039
How do you fail it?
00:38:51.920 --> 00:38:57.599
Well, I could I could tell you how he failed it, but he pointed his gun at people you're not supposed to.
00:38:57.679 --> 00:38:58.880
They're called teammates.
00:39:00.079 --> 00:39:01.119
That sucks, dude.
00:39:01.440 --> 00:39:03.039
No, you're not easy to fail.
00:39:03.360 --> 00:39:06.639
Yeah, he he failed it in in a pretty epic way, to be honest.
00:39:06.800 --> 00:39:08.800
But there's a lot of ways that you could fail it.
00:39:08.880 --> 00:39:14.000
We we have, at least when I went through, we had like you had a scorecard as you went through.
00:39:14.239 --> 00:39:15.119
And uh we didn't have to.
00:39:16.239 --> 00:39:17.840
I wanted to know what the criteria were.
00:39:18.079 --> 00:39:22.320
Yeah, there's a scorecard, like, you know, do you zig when you're supposed to, or do you zag?
00:39:22.880 --> 00:39:25.440
You know, are you doing the priorities of work?
00:39:25.599 --> 00:39:26.800
Are you executing the principles?
00:39:26.880 --> 00:39:27.840
How are your shots?
00:39:28.000 --> 00:39:31.679
That's a huge one because you're grading everybody individually.
00:39:31.840 --> 00:39:41.280
I don't know if uh I try really hard to not put out information about courses I've been through in units if that information is not publicly put out by that unit.
00:39:41.599 --> 00:39:43.360
Yeah, and I think what you just said there is fine.
00:39:43.440 --> 00:39:45.039
I don't we don't need to get into specifics.
00:39:45.440 --> 00:39:45.840
Yeah.
00:39:46.079 --> 00:39:48.800
Let's get back to the second subject.
00:39:48.960 --> 00:39:52.639
We've talked for 45 minutes and we we barely touched on contrast.
00:39:52.880 --> 00:40:02.239
So this is something I deliberately did with my guys because because with contrast training, I saw some stuff saying that uh it should be only reserved for really high-level athletes.
00:40:02.320 --> 00:40:04.079
And I and that's not wrong.
00:40:04.239 --> 00:40:09.840
I think rather to add some more color to the argument, it should be reserved to athletes that you don't have time with.
00:40:10.000 --> 00:40:13.119
So for example, if people don't know what is contrast training, yeah.
00:40:13.280 --> 00:40:14.320
Just provided some background.
00:40:14.559 --> 00:40:35.039
So if we return back to that force velocity curve or sorry, load velocity curve that we talked about with uh high load and low velocity and high velocity and low load, contrast training refers to a concept where you're gonna pair a high load lift, and I'm using that word lift agnostically, with a high velocity lift.
00:40:35.199 --> 00:40:43.199
So, for example, a very clean-cut vanilla version of this is a heavy ass trap bar deadlift paired with a box jump.
00:40:43.360 --> 00:40:44.559
So why would we do that?
00:40:44.719 --> 00:40:46.239
Well, and why would I do that with my guys?
00:40:46.400 --> 00:40:47.840
Well, because I wouldn't have time with them.
00:40:48.000 --> 00:40:55.519
And if they had been with me at least three weeks prior, so meaning like this is their second phase with me, maybe they visited me the last year.
00:40:55.679 --> 00:40:57.519
Now we could do the cool sexy stuff.
00:40:57.679 --> 00:41:07.119
If we start with the uh contrast training, and French contrast is even so instead of doing two lifts, you got four along this load velocity curve.
00:41:07.360 --> 00:41:13.599
So meaning you're hitting hot strength, you're hitting strength speed, you're hitting speed strength, and you're hitting speed all in one session.
00:41:13.760 --> 00:41:18.079
You can see how if someone's brand new to this, it's not that you're gonna fuck them up necessarily.
00:41:18.239 --> 00:41:19.920
It's just firstly, there is more risk.
00:41:20.000 --> 00:41:23.280
But secondly, are they gonna get uh what they need out of that?
00:41:23.360 --> 00:41:28.719
Now uh, and I think you guys would probably agree, it's you're kind of flipping a coin there as to whether or not they will.
00:41:28.880 --> 00:41:32.639
However, if you're working with someone who has a high training age, we can go really fucking far.
00:41:32.800 --> 00:41:44.559
So one of my favorite go-tos, mid-type isle pull split stance, paired with a rear foot elevated, split squat, strength speed, paired with a split leg box jump for the forward leg.
00:41:44.639 --> 00:41:48.000
And I can't recall uh bounding, I think, was the last one.
00:41:48.159 --> 00:41:50.400
So right there, that's a fucking nasty session.
00:41:50.559 --> 00:41:58.639
So I bring that up, Brent, because I'm fairly certain I've had you do that cycle, some variation of it, at least twice when working with me.
00:41:59.199 --> 00:42:02.880
And I wanted to talk about the benefits therein as far as why we would do that.
00:42:03.039 --> 00:42:04.159
So who wants to go first?
00:42:04.400 --> 00:42:07.440
We want to talk about the benefits first or the negatives first.
00:42:07.760 --> 00:42:08.400
Yes.
00:42:08.639 --> 00:42:09.039
Yes.
00:42:09.280 --> 00:42:22.159
So the the negative that I've seen is in guys who have a diminished strength endurance capacity, you'll see a degradation in their output pretty quickly as they move rep rep to rep, etc.
00:42:22.320 --> 00:42:22.400
Right.
00:42:22.480 --> 00:42:54.480
So where I see this degrade is when your low weight, like move light shit fast, like your body weight going really fast movements, those get degraded in a way that is like, I want to say multiplied exponentially, that's probably incorrect, but it's degraded more because they have a lack of like actual true muscular endurance, and they're just smoked two movements into this thing, and they can't go through the whole progression, is where I where I see it not hang out very well.
00:42:54.719 --> 00:43:08.880
I think there's also an argument to be made there that if you're in including movements where you're trying to change a movement pattern, which is kind of like what you're talking about, you're trying to talk about changing movement patterns and the shapes people are hitting.
00:43:09.039 --> 00:43:21.280
You'll see to your point and Matt's point in some of our previous discussions with my personal training that they're going to revert to using to hitting the old shapes as the the training degrades.
00:43:21.360 --> 00:43:35.199
So they may start out in a very positive manner early in that French contrast, and then they may move into a more hamstring heavy or quad heavy or whatever it is movement pattern as they get down that funnel, if that makes sense.
00:43:35.440 --> 00:43:41.679
Yeah, and I I suppose that's why it had to be reserved for later, because you needed the resilience to handle it, so to speak.
00:43:42.079 --> 00:43:56.320
Yeah, and I think you need the the training age to know like, okay, uh like if we look at this, the the let's say the third phase, loaded power, so ballistic slash speed strength.
00:43:56.480 --> 00:43:59.440
This is light, rapid movement with external resistance.
00:44:00.159 --> 00:44:08.559
IE at 30% of your one rep max, and then you're gonna move into overall or assisted hot like super high speed training.
00:44:08.639 --> 00:44:23.119
So if you want to do those things and you want to move shit really fast, you need to realize that your maximal strength training, high load, low velocity, that really should not be at the like shaking last rep as your two sets into this thing, right?
00:44:23.199 --> 00:44:25.920
And so part of that is on the coach and part of that is on the athlete.
00:44:26.159 --> 00:44:39.920
Where I see the where I see the the greatest benefit to this is when we can hold the same shapes across those different modalities so that they actually start to pick up a net benefit in application, not necessarily training.
00:44:40.159 --> 00:44:45.360
So we we've talked about like let's say the measurables, the quantitatives, as far as what that is, like speed, strength, strength, speed.
00:44:45.679 --> 00:44:48.320
Why do we do why is this something worth looking into?
00:44:49.119 --> 00:44:57.920
Yeah, well, I I think kind of like you guys have alluded to, it it's it's just when you're trying to drive adaptation out of someone who is already adapted, like when what you're doing no longer works.
00:44:58.000 --> 00:45:08.880
Like you probably you'd get results if you started your 13, 14-year-old off on French contrast, but you probably find it easier to get results doing stuff that's simpler and kind of lower level.
00:45:09.039 --> 00:45:14.880
Where this stuff, like you guys have said, where this stuff really comes into its own is is when you've got someone that can handle the density.
00:45:15.039 --> 00:45:20.719
And probably also kind of has the the like mental, emotional maturity to understand what you're trying to do.
00:45:20.800 --> 00:45:24.639
So it's not just like a circuit, it's not like a conditioning circuit.
00:45:24.800 --> 00:45:26.960
It's it's intensity, it's what you're chasing.
00:45:27.119 --> 00:45:30.960
And I think if you're contemplating Hang on, can we back that up?
00:45:31.119 --> 00:45:35.679
I want to highlight that for like a second time specifically for our population.
00:45:35.920 --> 00:45:38.320
It's not a conditioning circuit.
00:45:38.719 --> 00:45:54.320
So what I was gonna say for that, specifically for our guys, what I found have found really helpful in the past is for everything or for as many things as you're as you're doing, as many things as possible that you're putting into your your complex or your your contrast block, try and have a quantified output.
00:45:54.800 --> 00:46:05.599
So try and have if you're tracking barbell speed or if you're tracking vertical jump height, have some way of monitoring performance and by extension fatigue and auto-regulate it.
00:46:06.079 --> 00:46:18.559
So if you're we talked about uh G circuit, if instead of a a box jump or something, if you have like a vertical jump where you're if you're fancy and you've got a vertex and you can keep on that.
00:46:18.639 --> 00:46:18.719
Yeah.
00:46:19.199 --> 00:46:30.719
If you've got something like a vertex where you can kind of hit the veins or you can measure jump height and way of quantifying how high you're getting, if you're seeing more than say two, three, five percent is a big drop-off.
00:46:30.800 --> 00:46:33.280
If you're seeing a drop-off of more than that, you're done.
00:46:33.360 --> 00:46:34.800
Like that's that's you've finished.
00:46:34.880 --> 00:46:45.519
And that's how you prevent it than becoming like a hero od where you're kind of barely getting off the floor because because then you lose the like the purpose of it, which is to chase high intensity, big motor unit output.
00:46:45.920 --> 00:46:47.199
Like to say rest is your friend.
00:46:47.840 --> 00:46:48.159
Yes.
00:46:48.400 --> 00:46:50.000
Sorry, yeah, real real real quick.
00:46:50.159 --> 00:46:55.679
So I like to quantify the rest, meaning if we're doing French contrast, that means four exercises in one block.
00:46:55.840 --> 00:46:59.920
When you hit when you finish exercise four, you're resting for around three minutes, minimum.
00:47:00.079 --> 00:47:02.079
Like it's okay if you rest for seven.
00:47:02.239 --> 00:47:07.760
And then by extension, the rest in between each exercise needs to be minimized.
00:47:08.000 --> 00:47:13.679
So you go straight from the rear foot elevated mid-thigh isopole to rear foot elevated split squat.
00:47:13.760 --> 00:47:17.199
Like that walk over to your split squat is your rest.
00:47:17.280 --> 00:47:20.159
So that should be around 20 to 30 seconds max.
00:47:20.320 --> 00:47:21.840
15 in my mind is ideal.
00:47:22.000 --> 00:47:24.400
So that means everything needs to be close together.
00:47:25.599 --> 00:47:31.280
So one of the concepts that is like, I think kind of debated at this point.
00:47:31.519 --> 00:47:32.000
Maybe not.
00:47:32.159 --> 00:47:43.199
Maybe you guys will correct me, is post-activation potentiation, meaning we used a thing to do a thing, and we're gonna go do something similar, and we should theoretically use that same thing to do the next thing.
00:47:43.360 --> 00:47:45.519
Is that a good simplified way of putting that?
00:47:46.480 --> 00:47:48.079
Heavy bat to your normal bat.
00:47:48.239 --> 00:48:01.199
Yeah, so we used we used a muscle, we used a glute to execute a movement, and now we're gonna do a similar movement, and since that glute is warmed up and it's it's firing, now theoretically we should use that again.
00:48:01.280 --> 00:48:45.679
Now, we've talked about this ad nauseum between the three of us and individually quite a bit, and there's the there's a theory that that doesn't cross over as well as we want it to, which I guess is if if French contrast training is the idea that we're gonna get all of these things firing, you know, we're going to get them working in this movement, and that's gonna permeate from slow to fast, which is kind of the theory that we've gone with, then I think there's you know, there's an argument there that if but but you just addressed it, if we stretch these out further, whereas I had to look it up because there's so many times that we take good training principles and then we we change them and they get they get changed very bastardized.
00:48:46.000 --> 00:48:47.280
Bastardized, right?
00:48:47.519 --> 00:48:56.400
And so like I'm reading one of the the ways that people are prescribing this is only 20 seconds of rest between moves.
00:48:56.719 --> 00:48:56.800
Yeah.
00:48:57.199 --> 00:48:59.440
And then two to fives between sets, right?
00:48:59.599 --> 00:49:11.920
And so where where we've where we've I think we have the good concept, and I think the 20 seconds of rest is where we start to bastardize that the output, meaning you're not gonna lose the potentiation after 20 seconds.
00:49:12.079 --> 00:49:16.239
So what are we gaining by going at 20 seconds versus a minute, right?
00:49:16.320 --> 00:49:18.000
If we've got a better recovery, etc.
00:49:18.320 --> 00:49:34.880
So I think like think of it like almost like if it helps for listening, think of it almost like a scale, and you're trying to you're trying to get the balance, you're trying to get the optimum balance between that that potentiation, that that like increased output that Brent's talking about, and then fatigue not being so high that it like tips you away.
00:49:35.119 --> 00:49:37.440
Yeah, so maybe that's perhaps a better analogy.
00:49:37.679 --> 00:50:01.599
Yeah, so I I actually view this this this whole pre and post potentiation, this pre-and-post activation and potentiation piece as being a part of a really long-term problem set, like as you and Matt have talked me through my own like deficiencies, back issues, ways that I've had pain go away, ways it's come back, ways that I've been able to perform in different things, you know, with reduced pain.
00:50:01.760 --> 00:50:18.000
I look at that as as you know, how the 20 seconds between, I think, is probably great for like a really fucking high-level athlete that can recover quickly, but somebody who can't, and that could be cut be due to injury.
00:50:18.239 --> 00:50:21.599
The person who can't recover quickly, I think, is where we have that.
00:50:21.760 --> 00:50:26.480
Well, if they're not in this 20-minute or 20-second block, now are we really doing it?
00:50:26.559 --> 00:50:39.360
And I think it's okay to bastardize that a bit and go, hey, are they fully recovered to where they're hitting the correct shape so that we have the the the crossover and we don't have them being fatigued and that bleeding into the code?
00:50:39.519 --> 00:50:52.719
I think it kind of goes back to what we talked about at the top of the conversation where like maybe if that's the case, like if someone isn't recovering enough between I mean, a max effort ISO deadlift is nails, like to for G to start out with that is solid.
00:50:52.960 --> 00:50:58.719
And if you're not able to recover between that and the next piece, again, that's maybe when you have the periodization conversation.
00:50:58.880 --> 00:51:03.920
Like, is this is French Contrast the most appropriate training tool for you at the moment?
00:51:04.079 --> 00:51:08.559
Or actually would we get more out of maybe doing some repeated effort like some metabolics?
00:51:08.719 --> 00:51:10.400
Or just bastardize it a bit.
00:51:10.639 --> 00:51:13.360
Well, so so that that's I I think I disagree.
00:51:13.519 --> 00:51:14.800
I think I think I disagree.
00:51:14.960 --> 00:51:21.280
I think if if you're if you're not in shape enough to be able to do this training, there's probably we probably should be doing other stuff.
00:51:21.360 --> 00:51:23.920
And then we can put this on the end and do it, do it down the line.
00:51:24.000 --> 00:51:27.039
And I I see that as being a real plus of periodization.
00:51:27.199 --> 00:51:27.519
Sorry, T.
00:51:27.920 --> 00:51:28.079
You go.
00:51:28.239 --> 00:51:28.960
Yeah, no, you're good.
00:51:29.119 --> 00:51:37.519
So this is this is where I would use some nuance because normally, Matt, to your point, but we can just do French contrast later, I wouldn't have that luxury with these guys.
00:51:37.599 --> 00:51:42.239
So what I would do instead is rather than okay, how can let's reduce the load?
00:51:42.480 --> 00:51:45.760
The most important thing I think when it comes to contrast training is intent.
00:51:45.920 --> 00:51:48.880
Particularly, Brent, when you're bringing up, like, is this guy dealing with an injury?
00:51:48.960 --> 00:51:50.079
Like, intent matters more.
00:51:50.159 --> 00:51:52.079
So I need that person to express force.
00:51:52.239 --> 00:51:57.679
I need them to move something heavy quickly, so speed strength, or I need them to move something fast that's heavy.
00:51:57.840 --> 00:51:58.719
Well, I got that backwards.
00:51:58.880 --> 00:52:00.400
Strength speed and speed strength.
00:52:00.559 --> 00:52:01.840
Anyway, that's more important.
00:52:02.000 --> 00:52:07.679
So what I would do is simply reduce the to use your word bastardize, Brent, reduce the number of exercises.
00:52:07.760 --> 00:52:11.920
So rather than French contrast, which is very sexy, I love it.
00:52:12.079 --> 00:52:13.679
We just do contrast.
00:52:13.840 --> 00:52:16.480
So the trap bar with the box jump.
00:52:16.639 --> 00:52:19.280
There, now you have something heavy and now you have something fast.
00:52:19.679 --> 00:52:22.880
Well, and I think you see that more than the French contrast training.
00:52:22.960 --> 00:52:25.599
I I feel like it's easier to operationalize too.
00:52:25.760 --> 00:52:26.079
Yeah.
00:52:26.239 --> 00:52:27.760
It's easier to operationalize.
00:52:27.840 --> 00:52:35.760
And as we look at using the gym space, you know, when you're taking up two stations, if you're in a public gym, you kind of feel like a dickhead.
00:52:35.840 --> 00:52:39.039
When you're taking up three, you might be a dickhead.
00:52:39.119 --> 00:52:41.360
If you're taking up four, you're definitely a dickhead, right?
00:52:41.599 --> 00:52:50.639
So when we start looking at you know the realities of implementing this training, if it's the world's greatest protocol and nobody's gonna do it, then it's not the world's greatest anymore.
00:52:50.800 --> 00:52:56.880
Um, that's I need to go film myself doing French contrast in a big box gym.
00:52:57.199 --> 00:53:04.960
Yeah, I was gonna say, just to play devil's advocate to that, if you're if you're running a station-based gym, it's actually the other way.
00:53:05.039 --> 00:53:16.000
It actually becomes logistically way easier because rather than having to have one rack per person, you can like group people and effectively I mean we say it's not circuit training, but you can circuit people round.
00:53:16.079 --> 00:53:25.440
So logistically, if you if you're lucky enough to be in that environment, it's actually something to consider because it you you don't then have those like bottlenecks where okay, everybody's got to go through five sets of squats.
00:53:25.599 --> 00:53:26.079
Okay, right, three.
00:53:27.119 --> 00:53:29.280
You can just like run people through real quick.
00:53:29.679 --> 00:53:32.480
So, question, let's talk about contrast examples.
00:53:32.639 --> 00:53:40.559
So, one of my other ones that are kind of underrated, heavy-weighted pull-ups paired with a tall kneeling med ball slam.
00:53:40.719 --> 00:53:43.599
So, what are some other contrast modalities?
00:53:43.920 --> 00:53:50.639
You could do a heavy-weighted pull-up and go same same and have an unweighted jumping pull-up or explode dynamic pull-up.
00:53:50.880 --> 00:53:54.159
Jumping pull-ups are like the most underrated CrossFit fucked that for us.
00:53:54.320 --> 00:53:56.800
CrossFit's like like kind of dancing pull-up.
00:53:56.960 --> 00:53:58.400
That that messed up so bad.
00:53:58.559 --> 00:54:03.840
The jumping pull-up is incredible as like a power development exercise if you're doing them as like singles.
00:54:04.239 --> 00:54:04.559
Yeah.
00:54:04.800 --> 00:54:06.400
So yeah, I and that's a great one, Bryn.
00:54:06.960 --> 00:54:08.320
I'm gonna go on the tangent.
00:54:09.360 --> 00:54:20.159
The anti-crossfit movement and the the science-based lifter movement has made the internet, fitness internet, so fucking stupid now.
00:54:20.320 --> 00:54:28.079
Guys are debating like whether this is locked out or if it has to be hyper-extended, you know, for your the bottom of your pool.
00:54:28.559 --> 00:54:32.320
You're not doing real pull-ups because you didn't hyperextend your elbows, right?
00:54:32.400 --> 00:54:36.079
Like the bottom and having tension in your elbows was not allowed anymore.
00:54:36.400 --> 00:54:38.880
I was like, man, I thought it was bad when I was in the Marine Corps.
00:54:39.039 --> 00:54:42.719
Like, Instagram 2026 has out-retarded the Marine Corps.
00:54:42.800 --> 00:54:43.679
It's fucking brilliant.
00:54:43.920 --> 00:54:46.079
But no, so so good contrast there.
00:54:46.159 --> 00:54:48.559
I I'm a big fan too of sledges.
00:54:48.719 --> 00:54:54.960
Like, I think we got away from sledges because they were used as a conditioning tool, and they're not really a great conditioning tool.
00:54:55.039 --> 00:55:01.199
But as far as a like a rate of force production tool, like you get a lot of speed out of that.
00:55:01.440 --> 00:55:10.400
So again, I love pull-ups, but you could do a heavy, heavy lap pull down, you're gonna or a weighted pull-up much heavier, and then you could also get into sledges, right?
00:55:10.480 --> 00:55:19.360
And that's gonna that's gonna now be that would be the third and fourth quadrants of your no second and third quadrants of your French contrast.
00:55:19.519 --> 00:55:19.679
Yeah.
00:55:19.840 --> 00:55:21.440
Sorry, Brent, I'm gonna be the damas break here.
00:55:21.519 --> 00:55:22.880
Do you mean are you talking sledgehammers?
00:55:22.960 --> 00:55:24.239
Are you talking pushing a sled?
00:55:24.480 --> 00:55:25.280
Sledge hammers.
00:55:25.519 --> 00:55:32.239
Cool, yeah, that's why just like ultra high velocity, you're you're getting a pattern that I think is super useful.
00:55:32.559 --> 00:55:33.199
Yeah.
00:55:33.760 --> 00:55:40.559
You know, you could you could even get into like a jammer arm punch and then hitting a heavy bag.
00:55:40.639 --> 00:55:43.119
Like that would be another great one.
00:55:43.440 --> 00:55:48.880
Fun fact, I nearly killed George with a sledgehammer at one of the shoots we had in Black Rifle doing that.
00:55:49.119 --> 00:55:50.239
You nearly killed him.
00:55:50.400 --> 00:55:50.559
Yeah.
00:55:50.880 --> 00:55:51.280
Very close.
00:55:51.440 --> 00:55:54.559
He got a bit close with the camera and was like super sucked into the lens.
00:55:55.440 --> 00:55:56.800
Yeah, it was tight.
00:55:57.039 --> 00:55:57.519
Yeah.
00:55:58.079 --> 00:56:02.559
Just another one heavy bench with med ball chest pass.
00:56:02.960 --> 00:56:06.400
Yeah, heavy bench bench medball chest pass is a great one.
00:56:06.480 --> 00:56:09.760
Um you could also do heavy bench and then like clapping pull-up, right?
00:56:10.000 --> 00:56:10.239
Yes.
00:56:10.400 --> 00:56:12.400
Or I'm sorry, clapping push-up, rather.
00:56:12.559 --> 00:56:16.239
Or like a med ball dynamic, you know, push-up type deal.
00:56:16.480 --> 00:56:24.320
I know this is slightly different to what you guys are talking about, but but personally, so I I was going to ask you both like what your training's looking like at the moment and if you use any of this stuff.
00:56:24.639 --> 00:56:33.199
Something I've been playing around with a lot lately in my creative corner is those real high tension sub-10 seconds uh isometrics.
00:56:33.360 --> 00:56:47.360
So like like G was kind of pulling on a deadlift, but maybe doing something like that against the pins on a bench, so like an ISO bench and then going into something that's over speed, so that if we're going back to the French contrast, that's the that's that like far, far kind of corner of it.
00:56:47.519 --> 00:56:50.480
So for something like a bench, it might be like a band assisted push-up.
00:56:50.639 --> 00:56:55.039
So you've got a band around the top of the rack, around your chest, and you're like getting pulled back up.
00:56:55.199 --> 00:56:58.719
So it's way faster than you you would normally do, something like a clapping push-up.
00:56:58.880 --> 00:57:01.840
That stuff I've personally I have found just to be fun.
00:57:02.000 --> 00:57:03.599
It's kind of pretty cool.
00:57:03.679 --> 00:57:05.519
Um, same thing with over-speed jumping.
00:57:05.760 --> 00:57:06.639
That's that's pretty sweet.
00:57:06.719 --> 00:57:07.440
Definitely something to try.
00:57:07.519 --> 00:57:10.960
But yeah, is that is this something you guys have used or are using?
00:57:11.199 --> 00:57:17.360
So I just started, I'm in week one and a half of getting back on my smart bike trainer.
00:57:17.679 --> 00:57:18.239
Oh, nice.
00:57:18.480 --> 00:57:20.960
And I gotta say now, part of this, okay.
00:57:21.119 --> 00:57:22.960
I did my F T oh the FTP.
00:57:23.039 --> 00:57:24.000
We talked about this, Matt.
00:57:24.079 --> 00:57:25.039
Like I was dreading it.
00:57:25.199 --> 00:57:25.440
Yeah, yeah.
00:57:25.599 --> 00:57:26.960
And I was right to dread it.
00:57:27.119 --> 00:57:32.480
But my dog, Hustle, he he's got a healer mix and he's very fucking bite-driven.
00:57:32.639 --> 00:57:37.360
So he's watching this pedal go around and around and around, and it starts biting.
00:57:37.440 --> 00:57:40.400
I'm like, dude, you're gonna break something, like break something on his face.
00:57:40.559 --> 00:57:42.559
So there was that, and then my stomach was upset.
00:57:42.639 --> 00:57:47.360
So I actually scored 20% less than I did the last time I did an FTP.
00:57:47.599 --> 00:57:53.760
That being said, I've cycled every day except yesterday because uh the form I'm using, Trainer Road, insisted on.
00:57:53.840 --> 00:57:57.119
Um, okay, sorry, I just my monitor shut off for a second.
00:57:57.280 --> 00:57:59.039
Uh insisted on taking a rest day.
00:57:59.119 --> 00:58:00.320
So I lifted instead.
00:58:00.480 --> 00:58:04.400
So for, and the reason for that is I have this mountain biking trip coming up in September.
00:58:04.480 --> 00:58:07.679
So my lifting is probably gonna be upper body biased.
00:58:07.760 --> 00:58:11.119
I'll probably have one day a week where I'm hitting the lower body pretty hard.
00:58:11.280 --> 00:58:20.880
Uh, but it really is, I'm trying to work with this trainer road program that they're giving me, but it lives and breathes kind of like uh the SoftLeak program does, and it does not like what I'm doing right now.
00:58:21.039 --> 00:58:23.679
It thinks I'm going to die and have a heart attack.
00:58:23.840 --> 00:58:25.920
So that's where I'm at with my training.
00:58:26.159 --> 00:58:26.559
Brent?
00:58:26.719 --> 00:58:28.000
Yeah, I'm at an impasse.
00:58:28.400 --> 00:58:32.639
So I was doing debt cord with a supplemental run program.
00:58:32.800 --> 00:58:33.760
That's a lot of volume.
00:58:33.920 --> 00:58:41.599
Yeah, when I say supplemental run program, I was subbing in runs utilized and helping guide that with the supplemental run program.
00:58:41.760 --> 00:58:48.239
And so as we've talked about, I'm actually not supposed to be running anymore, and I decided I wanted to.
00:58:48.719 --> 00:58:50.079
Are you running on the street?
00:58:50.320 --> 00:58:50.960
Yeah.
00:58:51.679 --> 00:58:51.920
Yeah.
00:58:52.079 --> 00:58:56.239
I'll run on the grass where it's like where it's nice next to the street.
00:58:56.400 --> 00:59:14.559
And now I'm going back to I I'm I don't know if I'm gonna stay on Deckcord and finish it out and then sub in the bike, but I've got my gravel bike dusted off, and uh my my wife was intelligent, was like, hey fuck face, your hips and back and feet and knees and everything hurts like hell.
00:59:14.800 --> 00:59:17.840
And you've been running again, and that's probably why.
00:59:18.079 --> 00:59:25.519
So it it just exacerbates the injuries that I have, and so I'm gonna go back to something more cycling focused.
00:59:25.679 --> 00:59:27.039
I'm having a debate right now.
00:59:27.199 --> 00:59:28.320
You guys will laugh at this.
00:59:28.480 --> 00:59:36.960
My my bike is a uh it's a total fucking dad bike, so like I'm a big big believer that if it doesn't look right, it should be in our content.
00:59:37.199 --> 00:59:45.039
And uh Reed, one of our guys who's a triathologive triathlete and hybrid athlete, is like, oh, let's go for some rides.
00:59:45.119 --> 00:59:53.119
He's actually moving to the Charlotte area, and I'm like, one, I'm not fucking keeping up with a competitive Iron Man on a bike, like it ain't happening.
00:59:53.280 --> 00:59:56.400
But two, I'm definitely not putting that bike in any content.
00:59:56.480 --> 01:00:00.960
So it's like I bought it to literally mount a kid's seat to the top of the frame.
01:00:01.039 --> 01:00:04.800
It's like a sparkly black color, it's like as dumb as you can get.
01:00:04.960 --> 01:00:10.639
So anyway, I've been on Deck Chord, I've been subbing in some of the stuff that we're talking about for the work.
01:00:10.719 --> 01:00:36.960
So I've really been working on my laterals, my vert, and then I was running as a big part of that program for the training, the conditioning modules, and now I gotta swap in a bike, but I think I'm gonna try to rearrange the garage, sell a gun safe that's in there, and then buy a ski erg to stick in there because the ski erg helps tremendously with my herniated discs and my neck and back.
01:00:37.199 --> 01:00:38.960
So yeah.
01:00:39.280 --> 01:00:46.000
Have you got anything like I know G's got his mountain bike race and then some honking endurance run he wants to do in a couple of years.
01:00:46.159 --> 01:00:46.960
Yeah, that was the other thing.
01:00:47.199 --> 01:00:51.760
Have you got anything like on the I know you compete like in shooting and stuff, but anything on the horizon like that?
01:00:52.000 --> 01:00:55.599
No, I haven't even shot a fucking shooting match this year.
01:00:55.679 --> 01:00:59.840
So I've been dry firing and getting to the range pretty regularly.
01:01:00.000 --> 01:01:08.719
I might shoot, it's called Race Gun Nationals, so I may show up at a national level event and embarrass myself in I think November, October.
01:01:08.960 --> 01:01:11.920
But no, I don't have any competitions on the horizon.
01:01:12.000 --> 01:01:22.960
I need to get like my bike is supposed to be a gravel bike, so I need to either get it set up appropriately to actually go do a gravel bike race or ride and then set my sights on that.
01:01:23.039 --> 01:01:28.000
But time is such a premium for me that the I haven't put it on gravel.
01:01:28.079 --> 01:01:34.400
It's just been a road bike with a shitload of ri rolling resistance, which I I kind of want to talk about that.
01:01:34.559 --> 01:01:44.480
I have a I have a YouTube video teed up currently that talks about specific training versus general training and and where that crossover can blend back and forth.
01:01:44.639 --> 01:01:56.960
And so one of the things that I want to talk about is specifically with cycling, it's really easy to go, well, yeah, I need$10,000 worth of carbon fiber bike and shoes and helmet and pants and all of that.
01:01:57.199 --> 01:02:08.639
But if you're not a cyclist, which nobody on Softleets training plans is a professional cyclist, that shit is irrelevant, and you're just cycling as part of the broader fitness equation.
01:02:08.800 --> 01:02:13.679
And so it's totally cool to have, you know, not optimal gear for that.
01:02:13.840 --> 01:02:16.719
So well, I would argue too, like it's cheaper too.
01:02:16.960 --> 01:02:18.239
Well, it's it's way cheaper, right?
01:02:18.320 --> 01:02:24.000
You're on a delta between mountain biking kit and road kit is fucking crazy.
01:02:24.159 --> 01:02:27.920
Like the the road shoes that I've been looking at, like they're oh, the new road shoes are out.
01:02:28.320 --> 01:02:31.679
Okay, let me because I'm gonna get a road bike here in the fall winter.
01:02:31.840 --> 01:02:32.079
Yeah.
01:02:32.159 --> 01:02:32.960
And uh, which is nice.
01:02:33.199 --> 01:02:35.119
Are you getting a canyon or what are you gonna get?
01:02:35.440 --> 01:02:40.159
Uh it's uh it's a company, it's a US-based company called Stinner, and they make the bikes out of California.
01:02:40.239 --> 01:02:42.960
And I'm gonna be getting their steel because I need something.
01:02:43.119 --> 01:02:49.760
So I'm looking at my old hybrid bike, which served me well, but I didn't realize how poorly it fit me and was fucking me up.
01:02:49.840 --> 01:02:53.039
Like my knee was anyway, it's the wrong size bike for me.
01:02:53.199 --> 01:02:56.719
So I'm getting a steel bike from Stinner, which is their entry level.
01:02:56.880 --> 01:03:03.599
But really, that's I'm probably gonna prioritize mountain biking, so I don't need like the their top of the line, which is like you know, 1520.
01:03:04.079 --> 01:03:06.159
They're pretty affordable, actually.
01:03:06.400 --> 01:03:12.639
And when I say that, I agree, I realize that these are big fucking numbers for everybody, including myself.
01:03:12.880 --> 01:03:19.280
But they have a full complete bike for 4,000 bucks for a like a nice high.
01:03:21.199 --> 01:03:24.480
I mean, it's more my car's worth, but I've feel like right, Mike.
01:03:24.639 --> 01:03:29.440
Yeah, hey, my bike already as is probably is worth more than my Honda.
01:03:29.599 --> 01:03:31.039
But anyway, yeah, that's what I'm looking at.
01:03:31.119 --> 01:03:32.480
I don't remember what I was talking about there.
01:03:32.559 --> 01:03:33.360
Uh as far as bikes.
01:03:33.679 --> 01:03:34.960
What's cycling like for you guys?
01:03:35.199 --> 01:03:37.280
Like what's kind of road cycling like for you guys?
01:03:37.440 --> 01:03:41.440
Can you can you just like where you where you live, can you ride pretty safely?
01:03:41.679 --> 01:03:45.679
Because like we've got some beautiful roads, but Phoenix, I wouldn't want to roll the dice.
01:03:46.239 --> 01:03:54.880
I I can't remember where it where it lies, but uh Phoenix I know it's yeah, it's uh it's up there.
01:03:55.039 --> 01:03:55.519
It's up there.
01:03:55.599 --> 01:03:58.320
And then so is so so that's on my mind.
01:03:58.400 --> 01:04:05.920
It's particularly I'm in Phoenix Metro, so I'm not even where like Brent used to live, like North Scottsdale, where there's less density.
01:04:06.079 --> 01:04:09.360
I'm in a higher density area, so it's of concern to me.
01:04:09.440 --> 01:04:16.480
So that's why I want to prioritize mountain biking, because because if I'm gonna get hit, I'd rather it be the mountain that hits me, not somebody's truck.
01:04:18.159 --> 01:04:18.719
Yeah.
01:04:18.960 --> 01:04:21.519
Also, Matt, I do not ride a$4,000 bike.
01:04:21.599 --> 01:04:25.599
I currently ride like an$800 bike that I've had for six fucking years.
01:04:25.760 --> 01:04:27.280
So there's nothing wrong with that.
01:04:27.440 --> 01:04:33.119
Like but I'm a big so for riding, I have a I have an out and back.
01:04:33.199 --> 01:04:36.480
I'm I sit on a corner and it's like a farm road.
01:04:36.639 --> 01:04:41.760
So it's paved, but it's a very narrow paved road, and an out and back is a 10k for me.
01:04:42.000 --> 01:04:52.960
So it's enough that like I'm doing laps on a gravel bike to do it, but it's not so short, like it's not a 400 meter track that I'm going around a million fucking times.
01:04:53.199 --> 01:04:58.960
And so with running, it was nice because it was like I'm not running longer than a fucking 10k ever again anyway.
01:04:59.199 --> 01:05:02.880
So I never was gonna have to see the same stuff more than twice.
01:05:03.119 --> 01:05:08.079
And then I'll do laps, I'll do like two or three laps on the road bike of it.
01:05:08.159 --> 01:05:14.320
But up the road, there's a there's a few trails around here where I think I could loop together a couple hours on a gravel bike.
01:05:14.559 --> 01:05:15.039
Nice.
01:05:15.280 --> 01:05:25.519
And then I'm not my my point with that little side road is it's not like a throughway that people are using in travel, so it's pretty fucking safe.
01:05:25.679 --> 01:05:40.159
Like I think it's pretty safe compared to other rides because I would not ride like I'm in the country, but it's a highway in the country, it's a two-lane highway that goes between cities, and I don't I don't like riding all that.
01:05:40.239 --> 01:05:44.000
I've bopped out on it a couple times and I'm like, fuck this, I'm gonna die.
01:05:44.400 --> 01:05:47.760
So where the gravel bike is nice is I don't I'll get in the grass.
01:05:47.840 --> 01:05:51.199
Like I'll ride on the grass if there's a lot of cars or I get to get around somebody.
01:05:51.280 --> 01:05:52.960
But I'm again, I'm not a cyclist.
01:05:53.039 --> 01:05:59.679
I'm trying to hit my zone two, zone three markers, you know, time is the equation, not speed or cage.
01:06:00.239 --> 01:06:01.519
Or any of those things.
01:06:01.760 --> 01:06:02.079
Yeah.
01:06:02.320 --> 01:06:02.639
Yeah.
01:06:02.800 --> 01:06:04.079
Like I don't even know.
01:06:04.400 --> 01:06:06.079
And it's funny because what's that?
01:06:06.320 --> 01:06:06.559
Sorry.
01:06:06.719 --> 01:06:09.199
I was just going to say that the bike I'm getting is an all-road.
01:06:09.280 --> 01:06:11.280
It's not even a proper road bike.
01:06:11.360 --> 01:06:13.119
It's it's meant to go in between.
01:06:13.199 --> 01:06:20.159
And my intent is to, if I'm going to take it long distances, try to bias like the canals where there are no cars.
01:06:20.719 --> 01:06:22.320
Is that the Carrizo?
01:06:22.559 --> 01:06:23.599
Is that the model you're looking at?
01:06:23.840 --> 01:06:25.119
That's what I'm looking at, the Carrizo.
01:06:25.360 --> 01:06:25.519
Yeah.
01:06:25.840 --> 01:06:26.639
What's the difference?
01:06:26.800 --> 01:06:29.440
We're going to go on a fucking rabbit hole here for funsies, but we're going to go back to the road.
01:06:31.039 --> 01:06:31.360
Yeah.
01:06:31.519 --> 01:06:35.679
What's the difference between an all-road and a gravel bike?
01:06:36.159 --> 01:06:43.199
All-road can better function as a straight up road bike, whereas a gravel road, the tire diameter can be is generally wider.
01:06:43.360 --> 01:06:47.840
So for example, an all-road, you might see max tire width at 38 centimeters.
01:06:48.000 --> 01:06:48.320
38?
01:06:48.559 --> 01:06:49.840
No, not centimeters, millimeters.
01:06:50.800 --> 01:06:57.599
Whereas with a gravel bike, they'll start at like 38 and they'll go up to 52.
01:06:57.760 --> 01:06:58.880
So it really depends.
01:06:59.440 --> 01:07:02.320
I would say grip is more prioritized with a gravel bike.
01:07:02.559 --> 01:07:09.360
By extension, comfort as well, because you got a wider surface patch, and therefore you can run lower pressures than you can with an all-road or a road bike.
01:07:09.440 --> 01:07:09.840
A road bike.
01:07:10.159 --> 01:07:15.840
So I'm on an all-road bike then, because I wanted to put a fatter gravel tire on, and it was like that ain't happening.
01:07:16.000 --> 01:07:16.960
I don't have the difference.
01:07:17.440 --> 01:07:17.599
Yeah.
01:07:17.679 --> 01:07:18.960
So then which works.
01:07:19.039 --> 01:07:20.639
And I I think of it as a more rate.
01:07:20.960 --> 01:07:26.079
The other reason I'm looking at the Carrizo is because and not a gravel bike is because I want a faster bike.
01:07:26.239 --> 01:07:30.639
Because the bike I have right now, the hybrid, is slow as fuck.
01:07:30.719 --> 01:07:35.440
And my mountain bike is faster than that bike, and it drives me crazy.
01:07:35.920 --> 01:07:45.840
So so that factors, man, I don't know how much you know about cycling, but where it really matters is like your rolling resistance and then the efficiency of pedaling.
01:07:46.079 --> 01:07:46.960
So yeah.
01:07:47.039 --> 01:07:58.400
And so to say like when I'm like, oh,$4,000 for a made in USA bicycle isn't like relatively not affordable, but not a hateful price.
01:07:58.559 --> 01:08:04.239
There's there's made at Taiwan gravel bikes and road bikes that are$10,000,$15,000.
01:08:04.880 --> 01:08:05.119
Yep.
01:08:05.519 --> 01:08:16.159
So if somebody has something that's decent, made in USA, like the frame is$1,700,$1,800, that's a pretty reasonable price for a like a made in USA bike.
01:08:16.239 --> 01:08:22.399
I'm a big proponent of like I try to buy made in USA when I can and when it fits.
01:08:22.479 --> 01:08:27.279
And a lot of times that means like maybe not buying the top-notch thing, keeping it longer.
01:08:27.439 --> 01:08:28.960
Like obviously you've got to make some cuts.
01:08:29.119 --> 01:08:38.159
So if you're the dude that wants a new bike every year, it's probably not worth the delta, you know, from but even if you look, I just looked up, I'm gonna look up a canyon real quick.
01:08:38.399 --> 01:08:45.359
Yeah, so I have just if for listeners, I have a 2022 uh stumpy expert, stump jumper from specialized.
01:08:45.520 --> 01:08:48.319
So I'm not opposed to buying outside of the US.
01:08:48.399 --> 01:08:51.039
It's just in this case, it's more realistic for me to buy a few.
01:08:51.199 --> 01:08:54.640
Yeah, so if you were gonna buy a carbon manufacturing like like Asia does.
01:08:54.880 --> 01:09:00.960
Yeah, like a a DSA, so here's a Dcent aluminum gravel bike from Canyon.
01:09:01.039 --> 01:09:01.840
So it's made.
01:09:02.000 --> 01:09:05.920
This is direct to consumer, but made in in Taiwan.
01:09:06.159 --> 01:09:09.600
The cheapest bike they have is an MSRP of three thousand dollars.
01:09:09.760 --> 01:09:12.399
So to go from that to four thousand for made in USA.
01:09:12.880 --> 01:09:13.680
It's attainable.
01:09:13.760 --> 01:09:14.000
Yeah.
01:09:14.159 --> 01:09:19.600
You know, it's it's not a it's not easy, it's not a small amount of money, but it's it's possible.
01:09:19.760 --> 01:09:30.720
So I I would say if you're starting to get into cycling, you shouldn't buy like an eight hundred dollar cheapest, you know, go buy something used off a marketplace that's your size.
01:09:30.800 --> 01:09:33.920
That's the other thing is people don't understand is your bike should be sized to you.
01:09:34.159 --> 01:09:36.640
So that's a huge game changer.
01:09:37.039 --> 01:09:38.960
So I think I'm on a 58 on this.
01:09:39.359 --> 01:09:39.840
I realize.
01:09:39.920 --> 01:09:42.720
So I I never mentioned this, and then we're getting really off topic.
01:09:42.880 --> 01:09:52.560
The smart bike trainer that I had, when I started using it, I had a Canyon Neuron AL6 from 2018, and it would kill me.
01:09:52.800 --> 01:09:53.920
Like the saddle.
01:09:54.000 --> 01:09:56.239
Like after 45 minutes, I would be dying.
01:09:56.399 --> 01:09:59.119
And then couple that with the cranks being too long.
01:09:59.279 --> 01:10:01.039
So my body was pretty fucked up.
01:10:01.119 --> 01:10:05.920
And I thought I needed this special thing called a kicker plate that kind of like makes the trainer move around.
01:10:06.079 --> 01:10:13.359
It's not normal for the bike to be so static and locked down to where your sit bones are in the same exact position over 45 minutes.
01:10:13.520 --> 01:10:20.399
So anyway, I hooked up the stumpy for the first time this week, and I was kind of nervous about that because it's my my pride and joy, so to speak.
01:10:20.560 --> 01:10:22.079
And I haven't really had any issues.
01:10:22.159 --> 01:10:24.640
So the fit, the fit really matters.
01:10:24.800 --> 01:10:27.920
So it totally like I don't need to buy that kicker plate anymore.
01:10:28.000 --> 01:10:29.760
I can keep my normal stumpy.
01:10:29.840 --> 01:10:31.600
I didn't realize how much of a difference it made.
01:10:31.760 --> 01:10:35.039
So if the bike isn't working for you guys, it might be the wrong size.
01:10:35.199 --> 01:10:37.520
It may not be you, it may be the bike.
01:10:37.600 --> 01:10:41.199
I know we don't like to hear that, oh, just tough it out, but it may be the equipment.
01:10:41.760 --> 01:10:50.319
Yeah, it's uh I'm gonna go down that rabbit hole on the firearm space because there's a whole movement right now again of you don't need to change your equipment to your build.
01:10:50.399 --> 01:10:54.319
Like, well, you're 5'7 and I'm six two, so maybe it's a little fucking different.
01:10:54.640 --> 01:10:55.039
Yeah.
01:10:55.199 --> 01:10:55.359
Yeah.
01:10:55.600 --> 01:11:09.039
But reminder to finish my I will say that getting a good bike, like a decent bike from a I rode a Schwint that I think I got from a pawn shop for I've rode it for a couple years, actually.
01:11:09.279 --> 01:11:21.760
And the difference just from that to like a$900 all-road bike was like, shit, this is you know it's like I went from driving the Ford Model T to a Corolla, and I was like, oh, this is nice.
01:11:22.000 --> 01:11:26.000
Yeah, I went from a Corolla to a fucking Lamborghini.
01:11:26.239 --> 01:11:27.359
It was fucking great.
01:11:27.520 --> 01:11:28.479
I love that bike.
01:11:28.640 --> 01:11:28.800
Yeah.
01:11:29.039 --> 01:11:36.239
Now I have a when you buy like the top of the line right out of the gate, you you won't know how awesome it is.
01:11:36.399 --> 01:11:36.640
Yeah.
01:11:36.880 --> 01:11:38.880
Yeah, you don't appreciate it for sure.
01:11:39.039 --> 01:11:42.479
So I I actually have G you borrowed it for a few months, I think.
01:11:42.560 --> 01:11:58.079
I've got a carbon fiber mountain bike that's like it's the pinnacle, but I built it, I got a deal on the frame, it's like a half-off deal on the frame, and then everything else that went onto it, I I built a website for a bike shop and they gave me all the other bits.
01:11:58.319 --> 01:11:59.119
I think I remember this story.
01:11:59.279 --> 01:12:00.479
And kind of went to the built.
01:12:01.119 --> 01:12:08.960
Yeah, I built like a seven or eight thousand dollar bike for like sixteen hundred bucks or something, but I can't ride it here.
01:12:09.039 --> 01:12:11.840
There's no like there's too flat over there, isn't it?
01:12:12.000 --> 01:12:13.840
It's too flat, so I gotta sell that thing.
01:12:14.399 --> 01:12:14.960
It's a bike.
01:12:15.039 --> 01:12:15.359
Yeah.
01:12:15.600 --> 01:12:16.640
It's a big bike.
01:12:16.800 --> 01:12:23.039
Like it was it was great for Arizona where you're just like hit downhill sections and smashing big rocks and all of that.
01:12:23.119 --> 01:12:23.520
But you can't get it.
01:12:23.840 --> 01:12:25.279
Very confident descending bike.
01:12:25.439 --> 01:12:25.600
Yeah.
01:12:25.760 --> 01:12:26.399
Yeah, oh yeah.
01:12:26.479 --> 01:12:27.600
It's and it's a ton of fun.
01:12:27.680 --> 01:12:30.239
It doesn't pedal great, but not the worst.
01:12:30.399 --> 01:12:34.239
And uh yeah, so I gotta hawk that thing and maybe I'll get a real bike.
01:12:34.399 --> 01:12:34.640
All right.
01:12:34.720 --> 01:12:37.279
Well, I feel like, man, this is the longest record we've ever done.
01:12:37.520 --> 01:12:37.760
Yep.
01:12:37.840 --> 01:12:41.039
Are you guys all oh, you gotta stop it and then it'll finish uploaded.
01:12:41.279 --> 01:12:41.520
Correct.
01:12:41.600 --> 01:12:43.439
But I'm at it looks like we're all at 99%.
01:12:44.239 --> 01:12:44.560
All right.
01:12:44.640 --> 01:12:47.279
Well, listeners, that's gonna do it for us today.
01:12:47.520 --> 01:12:51.600
When this episode drops, I believe we will be at T Sac.
01:12:51.920 --> 01:12:55.039
If not, then uh if I got my timing wrong, it'll be the week thereafter.
01:12:55.199 --> 01:12:57.439
So anyway, you guys have a great day.
01:12:57.680 --> 01:12:58.479
Die living.