137: Tissue Issues and Conditioning

WEBVTT
00:00:04.799 --> 00:00:10.960
Peek behind the curtain of the Softly Training Lab with the Soft Leap Performance Podcast.
00:00:11.199 --> 00:00:16.879
The pinnacle of human performance is out there, and we intend to find it.
00:00:19.600 --> 00:00:23.120
Welcome, welcome to the next episode of the Soft Leap Performance Podcast.
00:00:23.199 --> 00:00:26.079
I'm your host, Coach G, and with me today's Coach Matt.
00:00:26.239 --> 00:00:28.239
Today we got a couple things that we wanted to talk about.
00:00:28.320 --> 00:00:32.159
One of them, you've heard me use this word before, squishy, and the other one not so squishy.
00:00:32.240 --> 00:00:47.759
So I think we'll start with kind of as a warm-up, the easier task at hand, and we're talking about conditioning progressions and a heuristic device that I've used in my career that's kind of made it dead simple as far as what the next step to take is in regards to conditioning.
00:00:47.840 --> 00:00:48.799
What am I talking about?
00:00:48.960 --> 00:00:57.359
Well, let's say you're coming back from a pretty significant injury, or to be reductive, let us say that injury is you being soft.
00:00:57.520 --> 00:00:58.159
Hey, Brent.
00:00:58.240 --> 00:00:59.200
Brent just jumped on.
00:01:01.280 --> 00:01:01.439
Yes.
00:01:01.759 --> 00:01:02.399
Squish.
00:01:04.079 --> 00:01:04.879
So yeah, yeah.
00:01:04.959 --> 00:01:06.640
Just follow along, Brent.
00:01:06.719 --> 00:01:08.239
You'll pick it up as I put it down.
00:01:08.480 --> 00:01:08.879
Anyway.
00:01:09.040 --> 00:01:18.319
So what I mean by that, injury, you've been slinging the drinks back and you've been eating Cheetos every day for an indeter undetermined amount of time, and now you just you just puffy.
00:01:18.480 --> 00:01:19.680
Brent's pointing at himself.
00:01:20.000 --> 00:01:20.799
Nothing wrong with that.
00:01:20.879 --> 00:01:21.680
This is America.
00:01:21.840 --> 00:01:23.599
You want to be super size, you can.
00:01:23.680 --> 00:01:24.319
That is your right.
00:01:24.560 --> 00:01:24.879
But anyway.
00:01:25.200 --> 00:01:26.400
Cheetos at match press.
00:01:26.560 --> 00:01:27.439
That's yeah.
00:01:27.680 --> 00:01:33.840
Uh yeah, your conditioning is going from the bedroom to the squat rack or whatever it is, the fridge to the squat rack.
00:01:33.920 --> 00:01:34.480
That's your condition.
00:01:34.560 --> 00:01:45.840
Anyway, if that's you, then generally speaking, when I would, if you came to me and you're trying to get fit again, we would start with non-interval, steady state, non-impact activity.
00:01:46.000 --> 00:01:55.200
So for example, when Brent busted up his ankle, like he's gonna be on as much as I don't like it, the elliptical now has more importance in his program.
00:01:55.359 --> 00:01:57.920
Now, I don't think Brent I ever had you touch the elliptical.
00:01:58.000 --> 00:01:59.760
The VersaClimber was my go-to.
00:02:00.000 --> 00:02:00.159
Yeah.
00:02:00.480 --> 00:02:03.519
Yeah, and I've I've been a big ski erg guy for a really long time.
00:02:03.840 --> 00:02:05.040
Yeah, ski erg's great.
00:02:05.200 --> 00:02:05.519
Yeah.
00:02:05.760 --> 00:02:06.000
Yeah.
00:02:06.239 --> 00:02:07.599
So anyway, that's level.
00:02:08.080 --> 00:02:12.080
So with similar to a Versa climber, although I think even less load on the ankle.
00:02:12.560 --> 00:02:12.960
Yeah, yeah.
00:02:13.039 --> 00:02:13.759
Yeah, I would agree.
00:02:13.840 --> 00:02:14.240
I would agree.
00:02:14.400 --> 00:02:22.479
And and for those of you listening, you don't know what a Versa climber is, I just encourage you, it takes up less room than a uh ski erg, right?
00:02:22.800 --> 00:02:23.199
Technically.
00:02:23.680 --> 00:02:24.719
Yeah, it's awful.
00:02:24.879 --> 00:02:37.039
And I I'm bringing this up because what people do is they'll they'll buy one, a commercial top-of-the-line one costs eight grand, and then it just collects dust, and then you can collect it for like 50% or even 25% of what they paid.
00:02:37.199 --> 00:02:46.000
So I'm suggesting that you create an alert on Facebook Marketplace, Craigslist, whatever, if that's something that you're looking for, that extra piece of kit for your for your gym.
00:02:46.240 --> 00:02:47.360
I highly recommend it.
00:02:47.439 --> 00:02:49.919
I kind of wish I could justify it, but I have a skier.
00:02:50.240 --> 00:02:52.560
So anyway, and uh and that smart bike thing.
00:02:52.719 --> 00:02:56.400
So that's level one, steady state, non-interval, non-impact.
00:02:56.560 --> 00:02:59.360
Level two, interval non-impact.
00:02:59.520 --> 00:03:01.280
So now you can do the cool stuff.
00:03:01.439 --> 00:03:05.840
You can put yourself in the hurt, hurt box, so to speak, hurt locker, and then pull yourself out again.
00:03:05.919 --> 00:03:07.759
So think about that steady state.
00:03:07.840 --> 00:03:09.360
You're going for 45 minutes.
00:03:09.520 --> 00:03:15.280
I just need you to cut cover some ground versus hey, we're gonna do three minute intervals or 30 seconds on, 30 seconds off.
00:03:15.439 --> 00:03:18.319
Think about how we're exposing you to higher intensities there.
00:03:18.560 --> 00:03:21.680
Level three would be impact linear.
00:03:21.840 --> 00:03:25.840
So now you can run on a regular treadmill, a slat treadmill.
00:03:25.919 --> 00:03:27.759
You can do runs outside.
00:03:27.919 --> 00:03:30.319
So maybe it's a mile run.
00:03:30.479 --> 00:03:38.319
But if I said mile and you're injured, you can see how we can organize that in such a way that you're not increasing your risk of busting yourself again.
00:03:38.560 --> 00:03:40.560
Level four, multi-directional.
00:03:40.639 --> 00:03:42.240
This is where you can incorporate shuttles.
00:03:42.319 --> 00:03:59.840
But Matt, and now Brent, since you're on, I I kind of wanted to open that door because outside of something I call the six-cone drill, which I'm I'm certain I've had you do, Brent, and outside of shuttles with 25 meter cuts, what other multi-directional conditioning protocols do we have?
00:04:00.240 --> 00:04:02.319
Small-sided games, recreational sport.
00:04:02.639 --> 00:04:03.120
Yeah.
00:04:04.080 --> 00:04:06.080
Obviously, you're opening up the parameters a lot there.
00:04:06.159 --> 00:04:07.039
So you're gonna have to like.
00:04:07.680 --> 00:04:08.560
Well, I love that you brought that up.
00:04:08.719 --> 00:04:14.800
If you're getting into stuff like that, like making the small-sided games quite quite rule driven.
00:04:15.120 --> 00:04:24.319
Like maybe you maybe you're limited to if we use like my head immediately goes to like football, soccer, but I'll I'll try and kind of think it back to to say basketball based.
00:04:24.639 --> 00:04:27.839
Maybe you're allowed like four or five steps, then you have to get rid of the ball.
00:04:28.000 --> 00:04:31.759
So you're not like encouraging flat out sprinting, accelerations, decelerations.
00:04:31.839 --> 00:04:36.399
You're limited to it playing in a certain posit like a certain geographical place on the court.
00:04:36.879 --> 00:04:42.480
You can kind of like you can kind of constrain it depending on what that person or that group needs.
00:04:43.360 --> 00:04:44.639
And they're a lot of fun, those kind of things.
00:04:44.720 --> 00:04:47.120
So I so you mentioned so before we continue.
00:04:47.279 --> 00:04:49.439
Brent, are you getting an echo or are you good?
00:04:49.680 --> 00:04:50.000
I'm good.
00:04:50.160 --> 00:04:50.879
How does this fix?
00:04:51.279 --> 00:04:51.920
I don't know what happened there.
00:04:52.240 --> 00:04:53.199
That fixed the echo?
00:04:53.600 --> 00:04:53.920
Yeah.
00:04:54.399 --> 00:04:55.120
Yeah, it does.
00:04:55.439 --> 00:04:56.959
Wow, you sound like super clear now.
00:04:57.040 --> 00:04:57.439
That was weird.
00:04:57.759 --> 00:05:01.279
I'll just mute myself when I'm not speaking and it should fix your echo.
00:05:02.560 --> 00:05:03.360
What was I gonna say?
00:05:03.519 --> 00:05:05.360
You whoa, hold on a sec, guys, hold on.
00:05:05.519 --> 00:05:06.160
It's getting hot.
00:05:06.319 --> 00:05:08.240
You're gonna have to fix this in post G.
00:05:08.720 --> 00:05:11.600
Do you have an echo when I have my when I'm unmuted?
00:05:11.839 --> 00:05:13.839
No, I I wasn't I wasn't getting anything minded.
00:05:14.399 --> 00:05:15.199
My heavy breathing.
00:05:15.439 --> 00:05:17.120
You're fat person breathing.
00:05:18.879 --> 00:05:20.079
I just ate a pretzel.
00:05:21.519 --> 00:05:21.920
All right.
00:05:22.079 --> 00:05:24.319
All right, I pointed the AC unit at the camera.
00:05:24.480 --> 00:05:26.160
I don't think it's the camera, I think it's a laptop.
00:05:26.319 --> 00:05:37.519
But anyway, Matt, can you go into because this wasn't a term and I understood until I got into let's say professional sport development or coaching, what is a small-sided game?
00:05:38.240 --> 00:05:39.839
You did kind of talk about it.
00:05:40.240 --> 00:05:40.639
Yeah, yeah.
00:05:40.720 --> 00:05:51.680
So where you where you take um like a a more traditional sport or games, think soccer, basketball be the kind of the experience I've let me finish it first.
00:05:51.839 --> 00:05:55.759
You take those kind of games and you you like break them down with conditions.
00:05:55.920 --> 00:06:05.680
So typically you have less players on each side, you might have a smaller playing field, you might have maybe like assuming this is kind of the rehab world, you might have more inclusive implements.
00:06:05.839 --> 00:06:11.680
So like the ball might be bigger or a different colour, or like the the game's kind of adapted depending on what group you have.
00:06:11.839 --> 00:06:18.399
The classic one that we used to use a lot in like the placement I was at when I did when I did a lot of this stuff was wheelchair rugby.
00:06:18.480 --> 00:06:21.360
And that's like the most brutal thing I've ever seen in my life.
00:06:21.519 --> 00:06:24.160
You think, oh yeah, that's a rehab game, that's gonna be nice and gentle.
00:06:24.319 --> 00:06:29.680
But it's basically like jacked-up dudes smashing into each other as hard as they can in their wheelchairs.
00:06:29.759 --> 00:06:30.800
It's it's epic.
00:06:30.959 --> 00:06:34.079
It's like kind of like robot wars, it's awesome to watch.
00:06:34.240 --> 00:06:34.480
Yeah.
00:06:34.560 --> 00:06:51.519
So those kind of things, like I think with a lot of this stuff, you have to, particularly if the person's been injured, or again, the group has been suffering some kind of injury, you have to find ways to kind of inject fun and like because it's our population, keeping the competitive side of things in there, making it a little bit nasty every now and then.
00:06:51.680 --> 00:06:58.240
Um, and I think that's where those like those team games activities can be can be phenomenal for morale as much as anything else.
00:06:58.639 --> 00:07:04.560
Brought this up because I'm I'm sure some people are like, yeah, but command told me I can't play sports for PT, which I understand.
00:07:04.879 --> 00:07:05.600
Is that a thing?
00:07:05.759 --> 00:07:06.720
Commands are saying that.
00:07:06.879 --> 00:07:20.560
Okay, so when I was in man, that's we we would lie, well, we would play basketball, and I remember this guy Gonzo, he ended up uh serving with Marine One and his knee was he landed funny, and his knee was fucked up.
00:07:20.720 --> 00:07:22.240
It was bad, really bad.
00:07:22.399 --> 00:07:24.959
He needed surgery, so he limped back.
00:07:25.040 --> 00:07:27.759
We we were carrying him, you know, one person on either side.
00:07:27.839 --> 00:07:32.560
And when they asked what happened, he's like, Oh, we went for a group run and we stepped off the curb and he just landed funny.
00:07:32.879 --> 00:07:39.759
That seems an interesting like stance to take in a leadership role when you're gonna be sending your guys to war, but they can't play basketball.
00:07:40.079 --> 00:07:41.040
It was fucking stupid, man.
00:07:41.120 --> 00:07:43.439
I so like priorities there maybe aren't quite right?
00:07:43.680 --> 00:07:44.959
Uh wholly disagreed with it.
00:07:45.040 --> 00:07:48.079
And it it's just a lack of understanding of why people get hurt.
00:07:48.160 --> 00:07:50.399
It's because they're not doing it with constraints.
00:07:50.560 --> 00:07:56.319
Like what will happen is you just so my command, Brent, we would do calisthenics, right?
00:07:56.399 --> 00:08:00.000
So this the the fucking daily seven or whatever, and we would run all the time.
00:08:00.160 --> 00:08:05.279
So a good PT session was like a two and a half, I'm not joking, a two and a half hour, three hour long run.
00:08:05.439 --> 00:08:09.360
The most specific we got with our fit fitness was rucking.
00:08:09.839 --> 00:08:10.319
Yeah.
00:08:10.639 --> 00:08:22.160
So what would happen is you habituated to that, and then you take that guy who who just fucking runs all the time, and you tell them, hey, I need you to now do something completely different than what you've been training for for the past six months.
00:08:22.240 --> 00:08:23.519
And then they would get hurt.
00:08:23.759 --> 00:08:30.639
And unfortunately, the the the command at that time, and I'm talking about enlist senior enlisted as well, they they're not educated.
00:08:30.720 --> 00:08:35.440
And I'm not saying like it's their job to be, I'm just saying that they've never been exposed at that era.
00:08:35.600 --> 00:08:42.240
They weren't exposed to here's what strength and conditioning principles would kind of let you how you make decisions on your training.
00:08:42.399 --> 00:08:44.320
They just it wasn't part of that ethos.
00:08:44.639 --> 00:08:46.720
So, but Brent, sounds like your experience was different.
00:08:47.039 --> 00:08:48.000
Well, it was a bit different.
00:08:48.080 --> 00:08:55.600
I and we would do it as an extracurricular, but most teams that I was in had, let's say, two days a week of mandatory team PT.
00:08:55.759 --> 00:08:58.399
And then you would be seeing each other.
00:08:58.480 --> 00:09:00.639
There was an expectation that you're training five days a week.
00:09:00.720 --> 00:09:00.799
No.
00:09:01.279 --> 00:09:05.679
And most of us were training five, six, seven days a week multiple times a day.
00:09:05.840 --> 00:09:17.919
And maybe it's just, you know, the the places that I was, you know, even in the specific teams, but I never once had an issue firing off a text to a team chief and being like, hey dude, go and surfing today.
00:09:18.159 --> 00:09:19.039
They were like, okay.
00:09:19.200 --> 00:09:21.840
Like nobody argued that that wasn't PT, right?
00:09:22.000 --> 00:09:28.240
They're like, nope, that needs I can get it's it's the same thing as if I went, hey, doing pool BT, swimming laps all day, right?
00:09:28.320 --> 00:09:29.279
It's it's on that level.
00:09:29.440 --> 00:09:30.559
So I never had those issues.
00:09:30.720 --> 00:09:38.080
And I vividly remember one of my friends who, you know, went up to higher level special mission units and is still there.
00:09:38.240 --> 00:09:48.399
He would often organize a game he called speedball, which was like a bastardized rugby played with a football or with a soccer ball, depending on what we could get our fucking hands on.
00:09:48.559 --> 00:09:57.120
But it was something like you're saying, like you had five steps to get rid of the ball, it was full contact, you know, it was I I forget what we even used for a goal.
00:09:57.200 --> 00:09:59.840
I think that changed by what we had at the time and place.
00:10:00.000 --> 00:10:01.200
But that was relatively encouraged.
00:10:01.279 --> 00:10:02.399
And I think about this quite often.
00:10:02.480 --> 00:10:11.840
Actually, this weekend I was at uh an adult birthday party, and one of the guys there plays pick-up basketball games, pick pickup basketball games, and he can dunk.
00:10:12.000 --> 00:10:19.440
And he's probably 5'10 as my guess, you know, maybe six foot, but between five, I'm really bad at judging heights, five ten to six feet tall.
00:10:19.600 --> 00:10:27.600
And in his he's 29 or 30, and he could dunk fully, and he wants to be able to like do trick dunks is his goal.
00:10:27.679 --> 00:10:28.799
I was like, dude, what's your vert?
00:10:28.960 --> 00:10:32.720
And that's like a 30-something inch, you know, 31-inch vert or 32-inch vert.
00:10:33.440 --> 00:10:39.360
And he lifts, but like, it's because he plays pickup basketball twice a week that he's able to do that, right?
00:10:39.440 --> 00:10:40.639
He's regularly jumping.
00:10:40.720 --> 00:10:44.399
He's obviously got some he he also trains strength and conditioning.
00:10:44.559 --> 00:11:01.200
But I think often about how much high-level practitioners in special operations had some type of athletic background in field sport that helps them understand one, like field knowledge is higher, battlefield IQ is gonna be higher because you're kind of reading plays the same way.
00:11:01.440 --> 00:11:11.440
But also when you talk about a sprint into a change of direction, a pivot, if you will, um, or even just a turn and being able to modulate effort over a long period of time.
00:11:11.600 --> 00:11:15.919
You know, I remember going and playing lacrosse tournaments in middle school, high school.
00:11:16.080 --> 00:11:24.320
And you'd play three, four games in a day, you gotta think about that, you know, how are you gonna modulate through that game, especially when you're in the third?
00:11:24.639 --> 00:11:25.840
The third game was the worst, right?
00:11:26.000 --> 00:11:29.919
Like I have another fucking game to play after this, and you're gonna play a, you know, fourth.
00:11:30.080 --> 00:11:30.960
And that was terrible.
00:11:31.120 --> 00:11:39.759
So I think as we get older, and I say that in a military context, let's say we are in our late 20s, early 30s, it's really not old.
00:11:39.840 --> 00:11:48.240
Um, but as we get older and we start to quote unquote professionalize our trading and we miss out on I'm not a big fan of the idea that you have to play.
00:11:48.320 --> 00:11:50.799
Like there's people who are like, you have to play to get better.
00:11:51.039 --> 00:11:58.080
Like, I don't think you have to play, but I think playing sports and competing in those things can be massively beneficial.
00:11:58.240 --> 00:12:07.759
And the crossover is so much more into things like shooting sports, jujitsu, and combat sports than reps in the gym, right?
00:12:07.919 --> 00:12:23.919
If you're playing a pickup basketball game or football or bat or uh anything that's a field sport, rugby, etc., the reps that you're getting on a change of direction and the force that you're applying, you're not really like, gee, tell me if I'm wrong.
00:12:24.159 --> 00:12:27.440
How many high-level field sport athletes were made in the gym?
00:12:27.600 --> 00:12:30.240
Probably fucking zero.
00:12:30.399 --> 00:12:32.399
Like, I would say it's probably zero.
00:12:32.480 --> 00:12:34.159
You don't take a guy, it goes the other way.
00:12:34.240 --> 00:12:37.120
You're like, oh dude, this I've I've had multiple guys.
00:12:37.279 --> 00:12:44.799
I remember vividly when I owned a gym, I had a guy come in and he won he was learning power cleans, and he hadn't lifted in his words since college.
00:12:44.960 --> 00:12:55.279
He was probably a hundred pounds plus overweight, but he had played football at college and he fucking reverse curl power cleaned 250 day one in the gym and was like, is that good?
00:12:55.519 --> 00:12:56.799
Like, I don't remember what I used to do.
00:12:56.879 --> 00:12:58.240
I'm like, yeah, that's fucking good, buddy.
00:12:58.399 --> 00:13:00.879
Let's stop there before you embarrass me too much, right?
00:13:01.120 --> 00:13:02.639
It always goes the other way.
00:13:02.799 --> 00:13:09.600
You have a really great field sport athlete because they have produced all of the things that we try to replicate in the gym.
00:13:09.759 --> 00:13:17.919
And frankly, the volume that they've put on their bodies in the those field sports, like I would guess is not super replicated in the gym.
00:13:18.240 --> 00:13:19.360
It's years and years and years.
00:13:19.519 --> 00:13:21.759
It's uh my wife was just talking about something similar.
00:13:21.919 --> 00:13:30.080
There's a woman that goes to her CrossFit gym who has four kids and is in her late 20, no, let's say early 30s.
00:13:30.240 --> 00:13:36.240
Early 30s, she'll go missing for like six to eight weeks, comes in and warms up with my wife's max.
00:13:36.399 --> 00:13:40.159
And the big reason for that is because my wife didn't start until like two or three years ago.
00:13:40.240 --> 00:13:47.120
And she's still like, now she's, you know, in her she's 39 and now starting to build this strong foundation.
00:13:47.279 --> 00:13:54.080
But that other person, she played from what I recall, I think it was lacrosse, but she played a field-based sport for a long time.
00:13:54.320 --> 00:14:00.960
It might have been soccer, where cleans were part of the normal program, which is like I think it's kind of like Brem was said, but we I know we talk about this all the time.
00:14:01.120 --> 00:14:07.440
I think the it's so easy to get sucked into the stuff you can measure in the gym being the thing that defines you as an athlete.
00:14:07.600 --> 00:14:10.480
Um, and that certainly as S and C, that's kind of historically what we've done.
00:14:10.559 --> 00:14:16.080
But I think the thing that sets us apart in our type of professions is that adaptability piece.
00:14:16.240 --> 00:14:22.080
Like, can you do something that's a little bit different to anything you've ever done before almost every other minute in a game?
00:14:22.399 --> 00:14:24.879
That's what what's these kind of sports are like.
00:14:24.960 --> 00:14:28.320
And I'd argue that's what a lot of quote unquote tactical is like as well.
00:14:28.480 --> 00:14:34.080
So I think how good are you at how good are you at kind of adapting on the fly is the thing that sets people apart.
00:14:34.480 --> 00:14:36.559
And that's not to say that we don't need S and C.
00:14:36.639 --> 00:14:46.159
I think where S and C fits into that, it's like, well, how can you how can you make sure that person is, how can you minimize the risk that person's gonna get injured doing that stuff?
00:14:46.320 --> 00:14:53.039
Like, how do you support that performance rather than like the other way around with the spotlights on what you do, what are your numbers in the gym?
00:14:53.279 --> 00:14:57.679
Um, yeah, that that's certainly how I see it for both pro sport and for what we do.
00:14:58.000 --> 00:15:00.159
I suppose Brent probably remembers this.
00:15:00.240 --> 00:15:04.879
I I didn't really care so much about measuring stuff when I was in the gym with tactical.
00:15:05.360 --> 00:15:09.440
Yeah, like it was important if you were weak as put it this way.
00:15:09.519 --> 00:15:16.720
Okay, Brent, let's say you were active again and you're coming in to work with me with a cohort, and one of your guys was so out of shape.
00:15:16.799 --> 00:15:17.840
What is he supposed to do?
00:15:18.000 --> 00:15:22.159
He's supposed to do conditioning, he's supposed to get stronger, he's supposed to get faster.
00:15:22.320 --> 00:15:23.440
Do I really give a shit?
00:15:23.600 --> 00:15:25.279
Like he's already back of the pack.
00:15:25.360 --> 00:15:31.279
Like, I know what I think it is I think it's useful from a motivation and from a like, are we getting the dose of training right?
00:15:31.440 --> 00:15:34.480
Though if you if you can qualify changes, yes.
00:15:34.799 --> 00:15:39.039
Dosage changes, and then like for me, so much comes back to athlete compliance.
00:15:39.279 --> 00:15:54.000
Where if you have somebody who's relatively competitive, this can be this this can be a double-edged sword, meaning it it but I think that somebody who is somewhat competitive but not self-driven, this can this is where I think you could see the biggest gain.
00:15:54.080 --> 00:16:05.679
So the guy who doesn't want to lose, but doesn't push himself super hard, and you guys probably know the type, they get really pissed at losing little things, and they don't go train real hard in the gym and they're not consistent.
00:16:05.919 --> 00:16:12.879
Getting that guy to replicate a max effort, let's call it power claim, because that's fresh in my mind, is very challenging.
00:16:13.039 --> 00:16:18.240
It's also very challenging because they don't do them off, like they won't stick to the program.
00:16:18.559 --> 00:16:22.720
They're mad that they don't do more, they get hurt, and we all know these guys.
00:16:22.879 --> 00:16:27.120
And he and if you're in a team or platoon, you probably know some of these guys.
00:16:27.360 --> 00:16:37.279
But when you take that competitive spirit and you put that on in field sport, you'll get them to produce force for reps multiple times.
00:16:37.360 --> 00:16:42.720
And if they're playing a pickup game, that's where I think you'll see a lot of these guys excel that can't stick to the program.
00:16:42.960 --> 00:16:51.919
Is I would honestly argue, gee, for your, you know, the command being like no no field sport activities, you're not gonna play basketball or football or soccer or one of these.
00:16:52.159 --> 00:17:02.000
If you took those mediocre performers that want to be the guy, but just kind of don't lack that lacking in consistency, I think you'll see a lot of them actually produce force.
00:17:02.080 --> 00:17:04.160
Like they will no shit sprint, right?
00:17:04.240 --> 00:17:05.119
They will cut hard.
00:17:05.279 --> 00:17:06.000
They'll try it.
00:17:08.480 --> 00:17:14.880
But you're getting actual effort out of them, whereas they're kind of like that felt heavy, and you're like, bro, you only power clean 155.
00:17:15.039 --> 00:17:17.920
Like it's not you were not anywhere near it.
00:17:18.240 --> 00:17:19.200
Looked perfect.
00:17:19.359 --> 00:17:21.599
You had you're not wiping sweat off your brow.
00:17:21.680 --> 00:17:23.200
Yeah, you're thinking about too much, right?
00:17:23.359 --> 00:17:28.000
So I think for a lot of the guys, the the field sport thing can be interesting.
00:17:28.160 --> 00:17:32.720
It also gives you a place for some small wins, which is super important for athlete compliance.
00:17:32.880 --> 00:17:34.799
Like, oh, okay, I couldn't get to that guy.
00:17:34.960 --> 00:17:36.480
Next play, I get to that guy.
00:17:36.640 --> 00:17:44.480
Whereas if you're gonna take somebody and run them through a 510-5, how much gains are you gonna make in a two-week session, right?
00:17:44.559 --> 00:17:51.440
Like you're maybe you get them to perform, and so that knocks off a full second, which is a shitload in that drill.
00:17:51.519 --> 00:17:56.720
It's not a lot to the guy who's not doesn't know that that's a shitload, if that makes sense.
00:17:56.960 --> 00:18:05.440
So I I think for the field sport thing, when it comes back to it, it's as far as athlete compliance goes, it's an easy way to actually get guys to put out real effort.
00:18:05.599 --> 00:18:15.039
Now, the flip side of that coin is if you have somebody who's a straight up malingerer, like we talked about, and they just kind of like walk around the field and sit on the sidelines and be the fat chief, yeah, I get why certain you're gonna do.
00:18:15.200 --> 00:18:15.920
I think, yeah.
00:18:16.160 --> 00:18:19.599
You know, like in yeah, hindsight's I shouldn't say hindsight's 2020.
00:18:19.680 --> 00:18:24.720
I was never in that leadership position where I was dictating training policy, so to speak.
00:18:24.960 --> 00:18:36.960
So part of it has me thinking of uh maybe a senior enlisted who was misinformed or too focused, going back to Goodhart's law, too focused on readiness rather than what's good training, if that makes sense.
00:18:37.119 --> 00:18:43.839
Because I think on if I were to do if I were to be in that position, I would want something, not just fucking running.
00:18:44.000 --> 00:18:53.279
And I guess I also say this, Brent, like it's not uncommon because I remember I would go, you know, to bases to go teach, and people would be, I have this picture of flag football.
00:18:53.440 --> 00:18:59.440
And you see what I love about this picture is that you see the whole demographic of the unit in one photo.
00:18:59.680 --> 00:19:07.519
So you see the guy in the back out of shape, clearly drinking, waiting to bust a calf, or have a rotator cuff tear or something.
00:19:07.680 --> 00:19:14.400
You see the guy who clearly played D1 football at some point, or at least D3, uh, in the front with the doing the Heisman.
00:19:14.559 --> 00:19:15.200
It's funny to me.
00:19:15.279 --> 00:19:24.319
It's a great image because I think they were coming at it from too focused on well, you and I, Brent and Matt, I'm sure you've been privy.
00:19:24.480 --> 00:19:32.079
We talk about lethality a lot and the importance of lethality with the tactical space, and too focused on well-being, if that makes sense.
00:19:32.160 --> 00:19:35.279
And those are at they're not at odds with each other, but they do compete.
00:19:35.519 --> 00:19:39.519
Yeah, I I mean they definitely compete, especially with time has priority, right?
00:19:39.680 --> 00:19:43.279
And that's yeah, that becomes the reality, especially in shitty teams.
00:19:43.359 --> 00:19:46.480
I've seen a lot of shitty teams where you're like, bro, these guys are always in the fucking office.
00:19:46.559 --> 00:19:47.519
What are you doing in the office?
00:19:47.680 --> 00:19:50.319
Your job is not like three of you guys can't type.
00:19:50.480 --> 00:19:50.880
Fuck off.
00:19:50.960 --> 00:19:53.039
Get out of the office and go to the range, right?
00:19:53.279 --> 00:20:07.599
I s I saw that a lot where you could just tell, you know, the good teams, you might have two, three guys back that are doing planning, logistics, etc., episodically, but they were out the door a ton, even locally at training venues and things like that.
00:20:07.759 --> 00:20:09.920
Even if that if that was combatives, et cetera.
00:20:10.000 --> 00:20:14.559
But it kept the focus on like, hey, we're not professional con op builders.
00:20:14.720 --> 00:20:22.319
We we put, you know, this we we have another job to do, and that involves killing people in reality or training other people to do it.
00:20:22.400 --> 00:20:26.079
And so if you're not out the door working on those things, what the fuck are you actually doing?
00:20:26.160 --> 00:20:26.319
Right.
00:20:26.480 --> 00:20:30.240
I would see a lot of guys who hid behind the keyboard, and you're like, man, that just isn't it.
00:20:30.480 --> 00:20:35.119
I wouldn't want to be in that position where someone asked me to to do the thing and I haven't been practicing.
00:20:35.359 --> 00:20:42.640
So to bring it back to conditioning, Brent and then Matt, we talked about small sided games, talked about field-based sport, you talked about surfing.
00:20:42.880 --> 00:20:49.519
What are some things that people at their units could start doing now outside of field-based sport?
00:20:49.680 --> 00:20:52.640
Because one example I'll bring up is uh I brought this up very early.
00:20:52.720 --> 00:20:54.799
I think first 10 episodes we started recording this.
00:20:54.880 --> 00:20:55.680
The grooster.
00:20:55.839 --> 00:20:59.119
So grooster is a test for Air Force EOD.
00:20:59.440 --> 00:21:03.039
You're wearing, I think, a 45-pound weight vest or plate carrier.
00:21:03.200 --> 00:21:12.240
You do a push-up, you go to the ground, you roll over, you pick up an 80-pound sandbag, you throw it on your shoulder, you sprint 10 yards, drop the sandbag, do that again.
00:21:12.319 --> 00:21:13.839
And I think you do that six to eight times.
00:21:13.920 --> 00:21:15.039
It fucking sucks.
00:21:15.200 --> 00:21:16.160
It really sucks.
00:21:16.319 --> 00:21:17.039
It's awesome.
00:21:17.200 --> 00:21:27.759
And it's supposed to simulate what it feels like to get up in your suit and run, which I wore the suit in just the one day, and uh, whoever fucking came up with that, great exercise.
00:21:27.920 --> 00:21:32.720
But the reason I'm bringing it up, I'm asking both of you guys, what are some, and I know I'm putting your feet to the fire.
00:21:32.880 --> 00:21:36.880
When I say small-sided game, but tactical, what comes to mind?
00:21:37.039 --> 00:21:37.920
Do you want to go, Brendan?
00:21:38.000 --> 00:21:38.960
Are you can you need to admit it?
00:21:39.119 --> 00:21:39.519
Yeah.
00:21:39.839 --> 00:21:45.200
So if we're when you're talking about tactical, I've started now due to my rant the other day.
00:21:45.359 --> 00:21:49.279
I talked about tactical is the population, not not the sport.
00:21:49.440 --> 00:21:51.599
So when I say tactical, it's like four hour people.
00:21:51.839 --> 00:21:59.599
One you can take the codes out of the equation, but setting up, you know, you're setting up some type of Z pattern to run.
00:22:00.160 --> 00:22:04.960
Eyes through continually with stops, various stop, starts, direction changes.
00:22:05.119 --> 00:22:07.200
You know, literally you just make a Z.
00:22:07.359 --> 00:22:11.039
Don't make two of them that are intersecting, because that would look weird from above.
00:22:11.200 --> 00:22:17.039
But make a Z, run it a couple different ways, and add some odd novelty, I think is a good idea.
00:22:17.119 --> 00:22:22.640
I also, because I'm a nerd about it, come back to shooting USPSA in stages.
00:22:22.799 --> 00:22:29.920
And so what I like to do is create an array of targets that allow me to run that drill a few different ways.
00:22:30.079 --> 00:22:35.519
So if you're like, hey, how do we how do we incorporate this for the tactical population?
00:22:35.599 --> 00:22:47.759
It's literally just set up a stage that you rut through short distances, stop, pivot, turn, go backwards, etc., while using weapon systems that you already have in the armory, right?
00:22:47.839 --> 00:22:53.599
So this is something that you can structure in your normal training that's going to increase what you're able to do.
00:22:53.839 --> 00:23:06.160
The other piece of that equation is we can s we can really separate out because you're gonna get some of the old guard who says, hey, we don't need to shoot so fast, we're not doing games, blah, blah, blah, blah, blah.
00:23:06.319 --> 00:23:09.599
You can stick those targets out at 100, 200, 300 meters.
00:23:09.680 --> 00:23:24.079
And so you may have a Z drill or cone drill from A to B to C to get there that's got some pivots, some soft change of direction, some stops, some starts, and you can throw those targets out as far as you want.
00:23:24.240 --> 00:23:26.640
That's that's to me kind of irrelevant to the movement.
00:23:26.880 --> 00:23:41.920
So now you're getting an interesting separation of shooting and moving, but it's a way for the tactical populace or population, if you will, the tactical practitioner to practice all of those things that we want in athleticism, loaded or unloaded, you could do it kit or slick.
00:23:42.000 --> 00:23:42.960
I would recommend slick.
00:23:43.039 --> 00:23:53.039
I don't think you're adding a lot by doing it in kit, and then you're getting that training value that you need to check, not check the box, but you're getting the training value out that people want to see.
00:23:53.119 --> 00:23:54.799
Hey, the guys were on the range shooting.
00:23:54.960 --> 00:23:55.759
This is what they did.
00:23:55.920 --> 00:24:11.759
Gee, you missed it for a split second, but I basically said if you're worried about your training looking like a shooting match in your higher ups, thinking that you're out fucking around for your USPSA competition, all you do is push those targets further back and do it with rifles where your targets are now further out.
00:24:11.920 --> 00:24:25.680
Your movements are a little further apart, but you're still doing, you know, forward, side to side, backwards, and you want both a stop, start, hard change of direction, like a pivot, as well as a slower change of direction, right?
00:24:25.759 --> 00:24:27.839
A just actual change of direction.
00:24:28.000 --> 00:24:35.920
And as long as you're getting all of those things, where the targets are, how far they are, what the arrays are, et cetera, that kind of becomes irrelevant.
00:24:36.000 --> 00:24:42.480
And again, you can do it loaded, have kit on helmet, the whole battle rattle if that's what gets your fancies off or not.
00:24:42.640 --> 00:24:44.720
I think there's more benefit to doing it without it.
00:24:44.799 --> 00:24:47.920
But if you're doing it with it because that checks some weird block, go ahead.
00:24:48.160 --> 00:24:50.720
Let me let me ask you this, and then Matt will go to you.
00:24:50.880 --> 00:25:04.079
When you have me thinking of that drill, one thing that I would do with a lot with my field base athletes is incorporate myself or other, like let's say an intern into the drill to act as like for lack of a better, to just make it very simple, a defender.
00:25:04.240 --> 00:25:12.400
A defender that would not let let's say it's football, they're not going to tackle the athlete because then that changes, that makes it too specific, and now we're worried about impacts.
00:25:12.480 --> 00:25:17.119
So what we would do is like cut, you'd have to cut in front of them, and they try to like impede your progress.
00:25:17.359 --> 00:25:20.240
Does that sound like it'd be valuable for what you do?
00:25:20.400 --> 00:25:24.960
Because for me, it's shoot no shoot, like the the targets at a distance.
00:25:25.039 --> 00:25:28.880
I don't know how many times you're in a situation where there's somebody right in front of you.
00:25:29.039 --> 00:25:30.480
So what are your thoughts on that?
00:25:30.640 --> 00:25:33.039
As far as change, because I'm thinking of change of direction.
00:25:33.279 --> 00:25:35.359
Yeah, it depends who you are, where you are, etc.
00:25:35.519 --> 00:25:39.440
But the change of direction thing, you have a lot that's happening.
00:25:39.759 --> 00:25:42.319
I think it is a valuable tool to use.
00:25:42.480 --> 00:25:48.319
And I I think that's in conjunction with the the target tree being where it is and pieces of cover being where they are.
00:25:48.480 --> 00:25:50.640
You also have friendly positions that matter.
00:25:50.799 --> 00:25:59.359
So if I'm doing a bounding drill and I have to move while other people are shooting near me, I need to be able to look and assess where they are.
00:25:59.599 --> 00:26:11.119
Like if we walk this back to a micro level, there you we used to get taught, and gee, you probably remember this, that you're doing your reloads without looking at the gun or the magazine because you're keeping your eye on the threat.
00:26:11.279 --> 00:26:14.160
Well, you can't do shit about the threat while your gut doesn't work anyway.
00:26:14.240 --> 00:26:24.240
So now, and for quite a while, we've been like, look at the fucking magazine wall for a split second so that you can actually get the gun going and then look back at the threat while you have a working gut to shoot at it.
00:26:24.400 --> 00:26:32.319
The reality is these in a specifically a TAM environment, you're you're probably not gonna do this stuff alone.
00:26:32.559 --> 00:26:41.279
And so if you're working on your cutting drills and you want to start to add layers of complex uh layers of what's the word I'm looking for here?
00:26:41.839 --> 00:26:42.240
Complexity.
00:26:42.799 --> 00:26:43.279
Complexity.
00:26:43.519 --> 00:26:48.000
The reality is you're there it's a very complex environment that you're going to do this in.
00:26:48.160 --> 00:26:52.079
You have people trying to kill you in one to four directions.
00:26:52.240 --> 00:26:57.359
You have people who are your friends who you don't want to get killed by because they are trying to now kill the enemy.
00:26:57.519 --> 00:27:01.119
Like, gee, if you think about your old bounding drills, did you guys always bound?
00:27:01.359 --> 00:27:04.480
You did bounding drills, I'm assuming, like online bounds.
00:27:04.799 --> 00:27:11.119
You know, it's funny, I'm going off track here, but this I was thinking about this like last week because it pisses me off.
00:27:11.359 --> 00:27:14.480
A coach I worked with who shall remain nameless got to see me.
00:27:14.559 --> 00:27:16.079
It was our first time teaching together.
00:27:16.160 --> 00:27:19.839
And when we came back, he was like, uh, what did you learn about acceleration?
00:27:19.920 --> 00:27:20.480
Blah, blah, blah.
00:27:20.640 --> 00:27:24.559
Like, because he tried to argue that tactical athletes do not sprint.
00:27:24.640 --> 00:27:27.839
And I was like, You never fucking bound, you don't know what the fuck you're talking about.
00:27:27.920 --> 00:27:28.960
Like, it really pissed me off.
00:27:29.039 --> 00:27:30.640
It was an insecurity thing from his part.
00:27:30.799 --> 00:27:39.839
But bounding for if I went to a sports conference and I said, Hey, yeah, but uh, I have my guys bounding, in a tactical sense, means a very different thing.
00:27:40.079 --> 00:27:40.319
Yes.
00:27:40.559 --> 00:27:40.880
Yeah, yeah.
00:27:41.119 --> 00:27:46.240
So sorry, I didn't want to interrupt, but like that has been possessing my mind for the past month.
00:27:46.880 --> 00:27:54.079
Yeah, so it's this I will refer to a bounding drill in an athletic sense, and that's very different from a tactical sense.
00:27:54.240 --> 00:27:57.599
Tactical sense means somebody else is shooting and I'm moving.
00:27:57.920 --> 00:27:58.319
Yes.
00:27:58.480 --> 00:27:59.519
And then we're gonna trade.
00:27:59.680 --> 00:28:06.480
And that can be done with groups of people from you and your buddy all the way up to like divisions, right?
00:28:06.640 --> 00:28:10.079
So answer your question, yes, I did do that.
00:28:10.240 --> 00:28:16.720
Yeah, so the reason I ask is that bounding drills can get also very complex.
00:28:16.880 --> 00:28:22.079
So I've done a lot of I don't know how useful they are, although I I they are useful.
00:28:22.160 --> 00:28:23.839
I'm gonna I'm gonna argue they are useful.
00:28:24.000 --> 00:28:28.960
I've done a lot of bounding drills, a lot of that involving vehicles, and a lot of rehearsals with that.
00:28:29.039 --> 00:28:37.279
And so if you can imagine at night, Matt, we gotta get you on night vision at some point, but you're looking through these two little tubes, so you don't have great peripheral vision.
00:28:37.680 --> 00:28:41.119
Done like the old school, probably like first Gulf War era.
00:28:41.200 --> 00:28:43.200
That's kind of what they use for our training.
00:28:43.599 --> 00:28:44.559
So like super flat.
00:28:44.880 --> 00:28:51.119
You have ear protection on, so you can hear all of the things and no idea what direction they're coming in from, right?
00:28:51.359 --> 00:28:56.799
And now you're going to have other people who are around you who are shooting people again.
00:28:56.880 --> 00:28:58.160
They're not always shooting.
00:28:58.400 --> 00:29:00.160
There's no 180 rule in real life.
00:29:00.240 --> 00:29:10.799
So now they're shooting in potentially a 360-degree fan, and you have to decide where you're gonna move in order to get away from that situation or get at times into that situation, right?
00:29:10.960 --> 00:29:13.599
Like I've I'm gonna now assault through.
00:29:13.759 --> 00:29:16.640
I'm gonna get out of my vehicle and assault through an ambush.
00:29:16.720 --> 00:29:18.400
I've got to decide what direction I do that.
00:29:18.480 --> 00:29:19.839
I've got to cover multiple flanks.
00:29:20.000 --> 00:29:26.240
My point is when you're doing that, the battlefield doesn't come, it's not goalpost to goal post anymore.
00:29:26.319 --> 00:29:27.759
It's 360 degrees.
00:29:27.920 --> 00:29:34.480
And so you need to be able to pull your head out and make sure that one, you're not getting flanked, two, you're not running across a buddy's muzzle.
00:29:34.559 --> 00:29:36.000
There's a lot that gets involved.
00:29:36.079 --> 00:29:39.839
And when you're doing it on night vision, it's it's even weirder, right?
00:29:39.920 --> 00:29:40.799
It's even worse.
00:29:41.039 --> 00:29:45.839
So uh my point with all of that is to say that one, yes, we do sprint.
00:29:45.920 --> 00:29:49.279
I don't know why you would think that tactical athletes don't sprint.
00:29:49.359 --> 00:29:56.319
If anybody's ever wanted to assault through open danger area when they've got an ambush, you're fucking idiot.
00:29:56.559 --> 00:29:58.799
You're not fucking doing it slowly, I'm sorry.
00:29:59.119 --> 00:30:14.799
The other thing is that you'll do it loaded, and I I have the mo I think the most exhausted I've been in my life was doing bounding drills in Hawthorne, Nevada with a 240 golf and a thousand rounds of ammo and a ruck.
00:30:15.039 --> 00:30:19.440
So I had I had like a hundred pounds of gun and ammo just there, right?
00:30:19.519 --> 00:30:21.279
Plus the ruck, the body armor, etc.
00:30:21.440 --> 00:30:23.440
It was a metric ass load of weight.
00:30:23.599 --> 00:30:35.039
And when I tell you that I hit the ground like full force at full sprint, I mean it because I it was like I got to just lay there for a split second, and then I had to like get the gun going and shit, right?
00:30:35.119 --> 00:30:36.960
So we do sprint and you sprint load it.
00:30:37.039 --> 00:30:41.279
Also, when I talk about herniated and bulging discs, those started in that period of time.
00:30:41.359 --> 00:30:43.200
So shocker, right?
00:30:43.279 --> 00:30:44.559
But service connected.
00:30:44.720 --> 00:30:47.039
Yeah, that's yeah, those are luckily.
00:30:47.599 --> 00:30:59.519
But the the movement thing is is important, and again, you do need to be able to pivot and you do need to be able to run laterally because when you're exiting, and you can take it out of like the cool guy Loviz exiting the vehicle.
00:30:59.599 --> 00:31:13.519
If you're gonna get out of an MRAP, a large up-armored vehicle, you're gonna have a three, four-foot drop to the ground, and then you're gonna have to at least you're you're gonna pivot or you're going to move laterally at some point in time to do that quickly.
00:31:13.759 --> 00:31:18.880
And I don't know anybody who really likes to move slowly while being shot at or while friends are being shot at.
00:31:19.039 --> 00:31:21.519
So you're gonna do it at sprint speed.
00:31:21.680 --> 00:31:31.759
Um, you will see guys that get out and like kind of meander around, and that is, I think does have a time and a place, but it's it's not all the time, and it's not in all the places.
00:31:32.000 --> 00:31:54.559
The other interesting thing to me is that the you know, when we train, we set things up to be very safe, but you may not have you may be doing something like a bounding overwatch and have somebody shooting from behind where you're moving to where you're moving through where they're shooting, like could be above you, et cetera, because that guy who's stationary and holding that position, he probably doesn't want to be doing that in the open.
00:31:54.640 --> 00:32:00.960
So he's gonna find the best piece of cover that he can, which isn't always where you can traverse that terrain, if that makes sense.
00:32:01.039 --> 00:32:05.279
So yeah, the field sport thing is hugely important, but also the lateral bounding.
00:32:05.359 --> 00:32:12.160
And again, if we pay take this back to a micro level, I think these things are better done in micro levels for reps.
00:32:12.640 --> 00:32:28.640
I think that the, and this is just a guy talking at this point, but I think that when you say you're gonna do these on a macro level, at least in my experience, that goes from it it takes away increasing athletic athletic abilities and becomes a suck fest.
00:32:28.799 --> 00:32:36.799
Like, you know, we're gonna do bounding across a half a mile of open terrain or a half a mile of shitty terrain was the worst, right?
00:32:36.880 --> 00:32:56.240
We would do actual raids where we were fuck like I'm sorry, we would do training raids on mount targets where you were like fucking bounding to which I've actually never done this in real life, but you were bounding, you know, a half a mile to get to that target with machine guns, with sniper rifles, the whole fucking nine yards.
00:32:56.480 --> 00:32:56.799
Cool.
00:32:56.960 --> 00:32:59.839
I don't think you were developing any athletic capability there.
00:32:59.920 --> 00:33:02.640
So if we took it to a micro level, I would set a stage up.
00:33:02.799 --> 00:33:08.640
You could set the targets however far apart you want, and get, let's say, 25-ish meters of movement out of those.
00:33:08.960 --> 00:33:11.920
I I will say to kind of anchor that and put a nice bow on things.
00:33:12.079 --> 00:33:16.799
Generally speaking, if you're working with me, multi-direction conditioning is part of the equation.
00:33:16.880 --> 00:33:19.279
We're trying to incorporate some kind of to make it real.
00:33:19.519 --> 00:33:20.640
I think that's what you're getting at.
00:33:20.880 --> 00:33:22.160
It's got to be less than three seconds.
00:33:22.319 --> 00:33:25.279
Five seconds pushing up on that upper threshold.
00:33:25.359 --> 00:33:32.880
But generally speaking, I want to see you working in those short bursts of three seconds because generally that's that's what it looks like in field-based sport.
00:33:33.119 --> 00:33:38.960
Tactical's a little different, squishy, but in field-based sport, most of those, let's say plays happen in three to five seconds.
00:33:39.200 --> 00:33:43.440
Full seven seconds even, but that's like an eternity and typically outside the norm.
00:33:44.319 --> 00:33:47.839
Yeah, what do you think about uh pre-fatigue in those, G?
00:33:48.240 --> 00:33:55.279
Like, are we let's say we're doing uh 400 meter repeats and then sprinkling in some agility drills.
00:33:55.359 --> 00:33:56.319
What's your thought process?
00:33:56.559 --> 00:33:56.960
I love that.
00:33:57.039 --> 00:34:00.160
Okay, so hold on, let me write this down because that brings to mind two things.
00:34:00.400 --> 00:34:01.680
Can we jump in while you're right in?
00:34:01.920 --> 00:34:09.760
Or yeah, so so it's just a because you had me trying to keep two things in my head at once, and I was and then with the podcast, it's difficult.
00:34:09.920 --> 00:34:11.440
So anyway, two things.
00:34:11.519 --> 00:34:13.039
So you talk about pre-fatigue.
00:34:13.199 --> 00:34:18.000
I had the chance to work with Japanese rugby, the women's sevens team.
00:34:18.239 --> 00:34:28.159
So the international level, it was in I gotta say, man, like at least as far as coachability, I can't speak to their ability to win, so to speak, because from what I understand, they weren't the best team.
00:34:28.320 --> 00:34:31.679
But from a coachability standpoint, some of the best athletes I've ever worked with.
00:34:31.920 --> 00:34:32.559
It was wild.
00:34:32.639 --> 00:34:35.519
It was awesome considering the huge language barrier.
00:34:35.760 --> 00:34:44.960
So what I did with them specifically is we would go through our whole training block and then do the sports-specific stuff or the more violent things.
00:34:45.039 --> 00:34:47.920
And the reason for that is because I wanted to add resilience to the system.
00:34:48.079 --> 00:34:49.679
Traditionally, they would do power first.
00:34:49.760 --> 00:34:51.920
And I'm not saying we were doing claims at the end of the workout.
00:34:52.000 --> 00:34:54.639
I'm talking about like field-based stuff, like plyos, et cetera.
00:34:54.880 --> 00:34:59.599
We save that for the end because of this broad and deep foundation.
00:34:59.840 --> 00:35:01.599
When am I going to tap into those systems?
00:35:01.760 --> 00:35:02.719
When are they gonna get hurt?
00:35:02.800 --> 00:35:04.000
They're gonna get hurt when they're tired.
00:35:04.159 --> 00:35:10.960
So so I would inoculate them, so to speak, get them tired first, then we do that stuff to see where the breakdowns are.
00:35:11.119 --> 00:35:12.719
So I do think there's value in that.
00:35:12.960 --> 00:35:18.079
It's just, and this is the second point I was thinking of, it's just that now we're getting more specific.
00:35:18.239 --> 00:35:22.480
And that's that last level of the conditioning is like how like specificity.
00:35:22.559 --> 00:35:27.679
So now my goal is resilience to the system, not necessarily getting conditioning out.
00:35:27.760 --> 00:35:30.079
Now the goal is something else, it's more qualitative.
00:35:30.239 --> 00:35:32.639
Uh, so I think there is a time and place for that.
00:35:32.800 --> 00:35:41.599
It's just I need to make sure that if I want you to go fucking hard in the paint, so to speak, that you need to show me that you've got that in the multi-directional stuff.
00:35:41.760 --> 00:35:43.280
And then let's break you down.
00:35:43.360 --> 00:35:44.719
Let's see what happens when you're tired.
00:35:44.880 --> 00:35:48.719
If I try that first, if I see what happens with well, what if your weakest piss?
00:35:48.960 --> 00:35:51.679
Like it's just gonna look, we're gonna jump volume in.
00:35:51.760 --> 00:35:57.679
So I want to keep the quality training high, break you down now, see what it looks like when you're at your worst, so to speak.
00:35:57.840 --> 00:35:59.119
And then you know what it feels like.
00:35:59.199 --> 00:36:04.639
And then we know your right knee tends to collapse before you're left under fatigue.
00:36:04.800 --> 00:36:05.599
But wouldn't you know it?
00:36:05.679 --> 00:36:07.920
You have a right leg issue history.
00:36:08.159 --> 00:36:09.599
You got multiple tears on the right side.
00:36:09.679 --> 00:36:11.599
So that's just kind of good context and information.
00:36:11.760 --> 00:36:13.360
So I think there's definitely value there.
00:36:13.440 --> 00:36:16.559
It's just I need to make sure that we've done the fundamentals first.
00:36:16.719 --> 00:36:20.400
It's like if if we were training, I don't know why my head keeps going to line company.
00:36:20.480 --> 00:36:22.159
I don't think people really use that term anymore.
00:36:22.320 --> 00:36:32.239
But if I took everybody through the sexy drill where I pre-fatigued everybody and we just got five new guys in and those guys get their shit kicked in, well, then like I didn't prepare them for that.
00:36:32.400 --> 00:36:39.679
So I think that's what I'm trying to get at is like, let's prepare you first, make sure you hit these minimum thresholds, then break it down, see what look, see what it looks like.
00:36:39.840 --> 00:36:40.800
Did I answer your question?
00:36:40.960 --> 00:36:41.199
Yes.
00:36:41.440 --> 00:36:42.639
Matt, I want to hear your thoughts.
00:36:43.360 --> 00:36:44.639
Yeah, Matt, your turn.
00:36:44.800 --> 00:36:45.679
We've been talking for a while.
00:36:45.920 --> 00:36:48.159
Yeah, so I I think broadly I kind of agree with you, G.
00:36:48.320 --> 00:36:50.559
I think it it's and it depends, like everything is for us.
00:36:50.639 --> 00:37:05.199
Um, I think if you're trying to like, like you were saying, if you're introducing a new skill, so we know for if we take a couple of steps back, we know for learning, optimal learning to take effect, there has to be a little bit of like, it has to look a little bit ugly, it has to look a little bit messy, we have to not be succeeding, quote unquote, every rep.
00:37:05.599 --> 00:37:14.159
And that could be like kind of slight errors in in mechanics or in like your whatever you define success as if you're firing live rounds, for instance.
00:37:14.400 --> 00:37:24.880
But then like as soon as that that kind of failure, as soon as that as soon as it starts to look good, as soon as you're starting to like nail every rep, that's when you want to start introducing some amount of variability.
00:37:25.280 --> 00:37:32.000
And I think that's like if we if we bucket out the constraints, like dynamic systems theory, because there's tons of things we can change.
00:37:32.639 --> 00:37:35.519
I think that the pre-fatigue falls under like the the individual.
00:37:35.599 --> 00:37:38.719
So like what state is that person in when they start the task?
00:37:39.119 --> 00:37:40.960
Clearly, if they're fresh, it's gonna be easier.
00:37:41.119 --> 00:37:43.280
We can frag them physically with a 400.
00:37:43.360 --> 00:37:45.280
We can add some like cognitive loading stuff.
00:37:45.360 --> 00:37:48.159
So, like, how well can you do this whilst also being on the radio?
00:37:48.320 --> 00:37:53.360
How well can you do this while also doing like just simple kind of commands in like a small group?
00:37:53.440 --> 00:37:56.960
You can you can add those kind of things in depending on what you're trying to achieve.
00:37:57.519 --> 00:37:59.440
You can add in like task constraints.
00:37:59.519 --> 00:38:03.760
So, like, how do you make the task more complicated or simpler depending on what you need?
00:38:04.000 --> 00:38:09.519
That might be like um so Brent was talking about cone, like running cone drills, which I think are awesome.
00:38:10.079 --> 00:38:18.960
The thing I uh would would definitely kind of add in that's really fun, is try not to get to the point where they're perfect every time because we know then learning is kind of dropping off.
00:38:19.199 --> 00:38:26.880
So, what you can do with something like that is either using the cones to kind of do zigzags or like change of directions, or you can run gates, which is pretty cool.
00:38:26.960 --> 00:38:33.920
So you have to be able to like run running between two cones is a gate, and you can you can configure the gates however you want.
00:38:34.079 --> 00:38:37.440
Obviously, like further apart and closer together are going to be tighter cuts.
00:38:37.599 --> 00:38:42.000
So the speed is gonna be slower, but the change of direction is gonna be harder, or you can like lengthen them out.
00:38:42.400 --> 00:38:48.000
Um, it it's literally limitless with how you configure things and you can add in like rotating round and like running curves.
00:38:48.159 --> 00:38:53.440
But try not to do more than two or three of that same configuration before you change things just a little bit.
00:38:53.599 --> 00:38:58.800
And I think where this stuff really starts to shine is if you're working in a group, having it changed blind.
00:38:58.880 --> 00:39:02.400
So if me, Brent, and G are running that drill, I'm gonna run through.
00:39:02.559 --> 00:39:07.599
If it's kind of all right, then that I've passed that level, I'm gonna change it up and doesn't have to be harder.
00:39:07.760 --> 00:39:13.199
But without me seeing what's gonna happen, G's gonna change the gate configuration slightly or the cone configuration slightly.
00:39:13.280 --> 00:39:14.880
And then I have to go again blind.
00:39:15.039 --> 00:39:18.000
So I'm I'm literally processing that information real time.
00:39:18.320 --> 00:39:23.119
And we're not trying to make it, we're not trying to focus on it looking like what you might do on ops.
00:39:23.199 --> 00:39:28.239
It doesn't have to be like the same distances you might run on ops, it might doesn't have to be the same gear configuration.
00:39:28.480 --> 00:39:37.280
It just has to be it, we're trying to like develop that ability to be adaptable, to be able to like, well, how fast can I do it and like minimize the amount of mistakes I'm making.
00:39:37.440 --> 00:39:44.320
And you can set hard rules in, like, so we know in in our world, if you if you stack it, if you fall on the floor, that's kind of that's that's game over.
00:39:44.400 --> 00:39:45.440
So that's a failed rep.
00:39:45.599 --> 00:39:48.719
That's not like a oh, you did okay, that's a binary and we don't want that.
00:39:48.880 --> 00:39:50.719
Or not, it depends what you're trying to achieve.
00:39:50.960 --> 00:39:54.480
But I'd argue still having hard and fast rules and like that is is really useful.
00:39:54.719 --> 00:39:58.159
And then the other bucket, if you like, for the environment is going to be the task.
00:39:58.239 --> 00:39:59.599
I'm sorry, it's gonna be the environment.
00:39:59.760 --> 00:40:04.159
And that's where you can play around with like manipulating light, maybe if you have that available.
00:40:04.320 --> 00:40:07.920
That can be kind of training early morning, that can be training at night, training during the day.
00:40:08.159 --> 00:40:15.920
You can play around if you want to get fancy if you're kind of using synaptic, or you can play around with like in the fireworld, you can you can smoke out your visor.
00:40:16.000 --> 00:40:17.760
Can you still do this thing when you can't see?
00:40:18.000 --> 00:40:22.639
Like it kind of depends on the world you're operating in, but you can you can change that, you can change temperature.
00:40:22.800 --> 00:40:28.000
Um and it and it's kind of rather than getting overwhelmed with like holy shit, we can we can change everything.
00:40:28.079 --> 00:40:33.440
It shouldn't be like everything's different every every time, but you can tweak those something from those three buckets.
00:40:33.760 --> 00:40:36.000
It'll make it keep the load effect in the sweet spot.
00:40:36.320 --> 00:40:41.920
Yeah, if it makes it hard for you as the person running the drill to organize it, then I think you're you're overcomplicating it.
00:40:42.000 --> 00:40:42.320
It shouldn't be.
00:40:42.559 --> 00:40:43.760
Yeah, I don't I don't think it needs to be.
00:40:43.840 --> 00:40:52.079
Like I said, with the with the cone stuff, that's something you can do on like a soccer field like I don't know, 20 cones, change the configuration each time.
00:40:52.159 --> 00:40:58.480
If you want to get real fancy, have the guys wear cleats on one route and wear boots on another, go back into sneakers.
00:40:58.960 --> 00:41:05.199
Just like every time something is a little bit different, and that that kind of encourages that adaptability, I I would argue.
00:41:05.440 --> 00:41:12.239
One one one drill that kind of goes leans into multi-directional, less specific, more multi, that I love to do.
00:41:12.480 --> 00:41:14.960
Brent, tell me if you've if I've had you do this.
00:41:15.280 --> 00:41:23.440
So imagine an S, a very shallow S curve on the pitch or the turf, and one that mirrors the same curve exactly on the other side.
00:41:23.519 --> 00:41:24.880
So like 20 meters away.
00:41:24.960 --> 00:41:28.719
And it's covering a ground of around 30 yards or meters.
00:41:28.960 --> 00:41:31.199
You let all three of us are running this drill.
00:41:31.280 --> 00:41:34.480
I'm in the lead and I'm running as fast as I can to trace this curve.
00:41:34.639 --> 00:41:37.519
The reason I'm running as fast as I can is Matt, you are chasing me.
00:41:37.679 --> 00:41:41.280
And then, Matt, you're also running as fast as you can because Brent is chasing you.
00:41:41.519 --> 00:41:42.639
You did not have us do that.
00:41:42.800 --> 00:41:44.159
I did not, oh dude, this drill.
00:41:44.320 --> 00:41:44.480
No.
00:41:44.800 --> 00:41:50.320
I'm proud of this drill because you can have six people running this drill on either side at the same time.
00:41:50.480 --> 00:41:52.320
So now they're competing as a team.
00:41:52.400 --> 00:41:57.039
But not only that, we're also competing inside this small team as well.
00:41:57.280 --> 00:42:02.480
Then when we run that 30 meters, we jog back, you can work out the work to rest ratio.
00:42:02.559 --> 00:42:10.719
I usually did a one to four or one to five work-to-rest ratio, which works out to field-based sport, at least like the tempo of it, and then three second intervals.
00:42:10.880 --> 00:42:12.639
By the time you get back, we changed the order.
00:42:12.719 --> 00:42:15.119
So now I'm not in first place, now I'm in second place.
00:42:15.280 --> 00:42:16.960
So you're changing that variable as well.
00:42:17.039 --> 00:42:19.280
The intensity got really high.
00:42:19.440 --> 00:42:25.679
It wasn't a true linear, it was curve, which curve-linear, which is akin to field-based sport.
00:42:25.760 --> 00:42:26.559
It's more real.
00:42:26.719 --> 00:42:32.719
So that was an easy way for me to like get into that level four instead of not quite five.
00:42:32.880 --> 00:42:38.880
But Matt, to your point and Brent, like I think that's easy to kind of turn into a specific movement.
00:42:39.039 --> 00:42:40.320
I think you could do that easily.
00:42:40.480 --> 00:42:44.320
And then keep the intensity up because you know there's pressure on the front end and the back end.
00:42:44.960 --> 00:42:51.039
Yeah, I think that's a good play, good way to keep up the intensity and uh get a lot out of that.
00:42:51.199 --> 00:43:00.239
The what I've seen in the pre-fatigue idea is that you're when you when it becomes a circuit, you're now, you know, everything's a 60-70% effort, right?
00:43:00.480 --> 00:43:20.639
It's like there were times with our coaches where at not soft leads coaches, at a unit I was at, at a unit that I was in, uh the coaches came from whatever their background was, and they would, you know, set their thing up, and then the the leadership, the military leadership would go, Well, do we really need that rest time?
00:43:20.800 --> 00:43:26.000
Like guys are just standing around, and I remember hearing it and being like, You fucking donkey, that's the whole point.
00:43:26.159 --> 00:43:29.199
Like, and I'm doing the I'm like, okay, it's 12 seconds of rest.
00:43:29.360 --> 00:43:33.360
You're only getting 30 to 45 seconds of work with the way they have this.
00:43:33.519 --> 00:43:37.119
I'm sorry, 12 seconds of work, 45 seconds of rest.
00:43:37.280 --> 00:43:41.440
It's not some gnarly, you know, work rest ratio.
00:43:41.599 --> 00:43:46.559
They're trying to get you to be explosive, specifically around like short con drills and stuff.
00:43:46.719 --> 00:43:54.800
So then there would always be additional, like, okay, well, let's just have them do and the coaches were trying to give us something that like didn't fuck it up too bad, right?
00:43:54.880 --> 00:43:59.760
So you'd be over there doing like push ups or sit ups or something stupid.
00:44:00.400 --> 00:44:03.039
Well, and you're like, what the fuck are we even doing at this point?
00:44:03.360 --> 00:44:06.239
Watching it, knowing what I know, what the coaches were trying to do.
00:44:06.320 --> 00:44:08.880
And so that's why I was curious your ideas on pre-fatigue.
00:44:09.039 --> 00:44:17.599
And part of that, I like the way what you said about doing it, G, is the pre-fatigue being at the end of the day makes a total like makes a ton of sense to me.
00:44:17.840 --> 00:44:22.800
Not, hey, yeah, we've got to have these guys like jogging in place in between drills.
00:44:23.039 --> 00:44:23.440
Yeah.
00:44:23.599 --> 00:44:27.039
Yeah, that's not well, because then you're just getting better at being tired.
00:44:27.199 --> 00:44:28.559
And the military's really good at that.
00:44:28.719 --> 00:44:28.880
Yeah.
00:44:29.119 --> 00:44:30.239
And that's like that's not what you're doing.
00:44:35.440 --> 00:44:38.639
You have me thinking of somebody specifically in the military.
00:44:38.960 --> 00:44:43.519
Well, I talked about the Panama City dive guy, the senior guy that like blazed through the workout.
00:44:43.679 --> 00:44:46.719
Everybody's slinging at least 315 deadlift or RDLs.
00:44:46.800 --> 00:44:47.760
I can't remember what the lift was.
00:44:47.920 --> 00:44:49.039
It was a five by five.
00:44:49.119 --> 00:44:52.960
And he's doing 185 to 205, maybe 225.
00:44:53.119 --> 00:44:55.119
And he's just fucking sending it.
00:44:55.199 --> 00:45:01.440
And then he finished in 30 minutes, and everybody else was still everybody was still like, you know, 60% through the workout.
00:45:01.519 --> 00:45:02.480
He was like, that was too easy.
00:45:02.559 --> 00:45:04.400
I'm like, bitch, you didn't fucking go hard enough.
00:45:04.880 --> 00:45:05.119
Do it.
00:45:06.480 --> 00:45:06.800
Yeah.
00:45:06.960 --> 00:45:07.199
Yeah.
00:45:07.360 --> 00:45:07.679
Yeah.
00:45:07.920 --> 00:45:12.880
So that's something uh that is a worthy axiom that I always keep in mind with conditioning.
00:45:13.039 --> 00:45:15.440
Am I making my athletes better at being tired?
00:45:15.599 --> 00:45:27.280
And you have me wondering if we were measuring speed, like instead of like going off intensity, so like if that guy, that senior guy, uh man, it's right on the tip of my tongue, this guy that I had to do.
00:45:27.440 --> 00:45:28.559
You're about to call out someone else.
00:45:28.880 --> 00:45:33.039
Well, yeah, I almost had it and then I forgot it.
00:45:33.360 --> 00:45:39.199
But if you're measuring the speed, I wonder and they saw it and they saw that their speed was dropping.
00:45:39.360 --> 00:45:42.719
I wonder if they would start to connect that with, oh, I'm missing the point.
00:45:42.880 --> 00:45:45.280
I wonder if that would what do you think, Brent?
00:45:45.519 --> 00:45:47.920
Yeah, I had a boxing coach who was great at this.
00:45:48.000 --> 00:45:49.840
So he would basically have you.
00:45:50.079 --> 00:45:57.519
I don't, I'm gonna fuck up the time intervals, but he would have us, he had sensors in the boxing gloves that were measuring force production.
00:45:57.679 --> 00:45:58.960
And so we had a heavy bag.
00:45:59.360 --> 00:46:00.480
It was super cool.
00:46:00.719 --> 00:46:09.280
And he would, I don't remember the time standard he held us to, but let's say it was like 15 seconds throwing throwing fucking haymakers, right?
00:46:09.360 --> 00:46:13.440
Yeah, 15 seconds to accumulate X amount of power output.
00:46:13.599 --> 00:46:23.119
And he we would we would do it and he would basically go down the line and be like, you and then they had a they had a giant TV as their whiteboard and it was all hooked in.
00:46:23.280 --> 00:46:34.320
So you would go down and you'd see everybody's numbers, and then he would go like 15 on, 45 off, or whatever the training interval was, and he's like, You are not to drop below that.
00:46:34.480 --> 00:46:35.519
Like that is your goal.
00:46:35.679 --> 00:46:44.880
And so when you drop below, you know, he wasn't there was no repercussions, but he was like, Oh, you're below, you gotta, you know, and just driving guys to keep it up, and it was a motherfucker.
00:46:45.039 --> 00:46:52.320
And what you started to realize was you were, you know, trying to figure out how much power to put into a punch versus volume of punches and blah, blah, blah, blah, blah.
00:46:52.480 --> 00:46:56.239
But you were in whatever regard you were putting out for that period of time.
00:46:56.400 --> 00:46:57.280
It was very cool.
00:46:57.440 --> 00:47:01.360
So and I and I think having it broadcast in real time was huge.
00:47:01.519 --> 00:47:03.679
Like that is such a powerful training tool.
00:47:03.920 --> 00:47:04.159
Absolutely.
00:47:04.320 --> 00:47:14.239
And that and that transfers across to everything, I think, whether you whether you're running sprints, whether you're doing stuff on the range, I think making it in in the world we are in, people people really thrive on that stuff.
00:47:14.320 --> 00:47:15.840
So it makes sense to capitalize on that.
00:47:16.079 --> 00:47:18.000
Because you've got you've got both sides of things.
00:47:18.159 --> 00:47:24.880
You can you can use it as the like the kind of the the the carrot, if you like, like who who's kind of coming out on top.
00:47:25.199 --> 00:47:39.519
And equally it can be like the auto-reg side of things, like the other end of the spectrum where you can like you can say if you're if you've dropped off before, I don't know, dropped off for say four rounds where you've not hit that that force output in your punches, then you're out.
00:47:39.760 --> 00:47:42.480
So you you kind of have you can kind of cover that whole spectrum.
00:47:42.719 --> 00:47:48.239
What what I've done, uh I learned so much training with the kids, like because I train our kids in the garage.
00:47:48.400 --> 00:47:53.280
And one of the things was isolation movements are so easy for novice lifters.
00:47:53.440 --> 00:47:58.400
Meaning, in you know, back in the day, I don't know if you guys ever were privy to like CrossFit kids was a thing.
00:47:58.480 --> 00:48:09.599
We never had it when I owned gyms, but the whole idea that you're gonna have kids doing functional patterns, like get it get a kid to try to do a fucking air squat that hasn't done one before, and you're like, well, that shit ain't functional.
00:48:09.679 --> 00:48:11.920
Like they're not walking around doing those ever, right?
00:48:12.159 --> 00:48:22.880
So, but having the kids do isolation movements, get them strong enough and coordinated enough is the big one to do some of the more complicated movements has been a soup an eye-opener.
00:48:23.199 --> 00:48:28.079
But I've also tailored their punishments when they don't I'm gonna sound like a psycho on this podcast.
00:48:28.239 --> 00:48:38.480
When they don't hit whatever the thing is that we're trying to do, I'll tailor their punishments physically, like or the cash in, cash out, however you want to say that, right?
00:48:38.559 --> 00:48:44.960
Like, hey, if you don't hit this number for the workout, you know, or the the boy, he does not like running.
00:48:45.199 --> 00:48:47.360
So for him, it's like, okay, you're running.
00:48:47.440 --> 00:48:51.039
The youngest does not like push-ups, so her punishment's push-ups, right?
00:48:51.440 --> 00:48:55.199
I think as a unit commander, you can do that as well and individualize it.
00:48:55.360 --> 00:48:56.880
Or as an individual, you could do it, right?
00:48:56.960 --> 00:49:05.519
You could be like, all right, if I don't keep this up, then I'm gonna go to that thing that I hate the most, and that's what I've got to do, you know, over this course of time to try to keep yourself honest.
00:49:05.679 --> 00:49:13.039
But yeah, I think putting it it's one of the reasons that establishing intent of the movements and the segments of your training plan is so important.
00:49:13.199 --> 00:49:14.000
Like, what are we doing here?
00:49:14.079 --> 00:49:20.960
Are we doing a conditioning circuit for 12 minutes or are we doing power output and there happens to be a 12-minute work rest period?
00:49:21.119 --> 00:49:21.920
Yeah, that's huge.
00:49:22.079 --> 00:49:25.599
Education and like the the guys understanding the why.
00:49:25.760 --> 00:49:25.920
Yeah.
00:49:26.079 --> 00:49:26.320
Yeah.
00:49:26.639 --> 00:49:26.880
Yeah.
00:49:27.039 --> 00:49:28.079
I I've talked about this.
00:49:28.159 --> 00:49:29.039
Maybe I haven't.
00:49:29.280 --> 00:49:41.840
So of the let's say hundreds of athletes that I've worked with, tactical specifically, firefighters, law enforcement, and uh military, one for every 200 to 250 athletes did something that I call Chase the Dragon.
00:49:42.000 --> 00:49:43.440
Have I talked about this with Brent?
00:49:43.599 --> 00:49:49.519
I know I've talked about this with you because it was always a warning when you guys came in, but have I brought that up on the podcast before?
00:49:49.679 --> 00:49:51.440
I don't recall it being on the podcast.
00:49:51.679 --> 00:49:58.320
Okay, so consider this in the context of our discussion around uh conditioning and specificity.
00:49:58.480 --> 00:50:06.400
So that one out of 200 to 250 guys, when he comes into the facility and you're talking about intent, his intent is to thrash himself.
00:50:06.639 --> 00:50:15.039
He is looking for something, he's looking for a feeling, he feels like he doesn't get enough work in unless he's completely trashed at the end of the session.
00:50:15.280 --> 00:50:21.119
And whatever he is, he's chasing a dragon, and I use that aphorism because you're not gonna catch it.
00:50:21.440 --> 00:50:23.599
You're it doesn't fucking exist.
00:50:24.159 --> 00:50:28.719
And training should exist to get you better at your thing, at your job.
00:50:28.800 --> 00:50:32.400
It should not be done to make you tired or for training's sake.
00:50:32.719 --> 00:50:36.320
Uh that's okay if it's like, you know, I'm weird, I'm I picked this as a field.
00:50:36.480 --> 00:50:45.199
So it's almost like meditation for me, and I'm sure it's like the same for you guys, but I know that it should be supporting what I do outside of the gym, outside of those walls.
00:50:45.519 --> 00:50:54.639
And I think some of these people like the reason I'm bringing it up is because they're they're inevitably going to lead to an issue where they overwhelm their capacity and they get busted.
00:50:54.800 --> 00:50:55.039
Yes.
00:50:55.199 --> 00:50:56.639
And now we can't train now.
00:50:56.719 --> 00:50:58.079
Now we got to work on recovery.
00:50:58.320 --> 00:51:03.360
So on that, I'm gonna derail us for 30 seconds because I think it's super important for our audience.
00:51:03.599 --> 00:51:05.599
Stress is total and cumulative.
00:51:05.679 --> 00:51:12.480
So you'll hear a lot of people talk about the gym being their therapy or being cathartic in some way, shape, or form.
00:51:12.639 --> 00:51:22.400
And I would urge those of you listening that if you are that person, I think that probably is everybody seeing on this podcast as well, when you're going fucking nuts, you're like, I'm gonna go in there and just wreck my own body.
00:51:22.559 --> 00:51:30.719
I would stick to single joint movements when you're absolutely gonna wreck yourself for low intensity aerobic output.
00:51:30.800 --> 00:51:47.360
And the reason is that stress is total and cumulative, so it is not a good idea to be amped up and pissed off at the world because Matt has a you know work-from-home job and it's January and it's fucking six degrees outside with four feet of snow on the ground and the baby's crying.
00:51:47.519 --> 00:51:56.320
The wrong move is to walk into his garage gym and just hit max rep, you know, 90% of his one-ramax deadlift over and over and over and over until he can't walk.
00:51:56.480 --> 00:52:06.480
However, he could probably walk in there and hit bicep curls, tricep extensions, and you know, calf raises until the cows come home without actually causing any real damage.
00:52:07.119 --> 00:52:07.840
That's a good way.
00:52:07.920 --> 00:52:09.440
I was thinking versacclimber.
00:52:09.760 --> 00:52:12.800
Yeah, or versa climber, walk outside, whatever it is.
00:52:12.880 --> 00:52:16.800
But again, I I think you don't want the stress like to overload, right?
00:52:16.960 --> 00:52:29.199
So the only I my caveat to that caveat is that I do think that there is a ton of benefit into being like, you know what, I'm just gonna go into the fucking pancave and be physically exhausted.
00:52:29.360 --> 00:52:36.239
So that the mental, you know, gymnastics that I'm currently running through, like I don't even have the energy to think about that.
00:52:36.400 --> 00:52:38.000
I know that that's a time and a place.
00:52:38.159 --> 00:52:43.039
What I'm telling people is do it in a way that's not you know deadlifts and squats to do it.
00:52:43.360 --> 00:52:46.400
A feature access, that's where the pool or the ocean can be great for that.
00:52:46.639 --> 00:52:48.639
Very early centric load, very little impact.
00:52:48.960 --> 00:52:50.480
Yeah, just swim as far as you can.
00:52:50.880 --> 00:52:54.480
Swim as far as you can out, and then hope you make it back.
00:52:54.639 --> 00:52:54.960
Yeah.
00:52:55.360 --> 00:52:56.559
Reminds me of Gattaca.
00:52:56.639 --> 00:52:57.199
Too far too far.
00:52:57.360 --> 00:52:58.320
All right, guys, I gotta jump.
00:52:58.559 --> 00:52:59.519
All right, thanks, Brent.
00:52:59.760 --> 00:53:00.400
Keep it going.
00:53:00.559 --> 00:53:00.880
Yeah.
00:53:01.039 --> 00:53:05.119
All right, Matt, I feel like this is a great place to wrap it up.
00:53:05.280 --> 00:53:06.960
So parting thoughts.
00:53:07.199 --> 00:53:08.559
Um, trying to think where we've been.
00:53:08.719 --> 00:53:15.199
So we talked about your continuum, like your your kind of progression from getting back from doing very little to kind of where you're at.
00:53:15.360 --> 00:53:24.559
In real terms, I think if you're in this position, if you're in that position, as we always say, like reach out for us, reach out to us as coaches, we'll kind of help navigate you through that.
00:53:24.719 --> 00:53:33.519
Uh, Deck Chord is a really nice stamina cycle that we have available on the new app that is essentially non-or low impact conditioning.
00:53:33.679 --> 00:53:35.760
So if for whatever reason you can't run, we get it.
00:53:35.840 --> 00:53:39.119
Like everybody in our world ultimately probably has to run at some point.
00:53:39.280 --> 00:53:48.079
But if running is not appropriate for you at the moment, that can be a really nice way of like scratching that itch of I'm getting some work done, I'm increasing my capacity without the impact of running.
00:53:48.159 --> 00:53:58.320
Um, and then if you are looking for something a bit more running focused, Slaw S-L-U-A-G-H is a really nice run biased cycle again, available on the new app.
00:53:58.480 --> 00:54:01.360
That's going to be more G's kind of like linear type stuff.
00:54:01.440 --> 00:54:08.880
And then in terms of the kind of introducing that, that next, those final phases that you was talking about, start controlled.
00:54:08.960 --> 00:54:24.000
And again, we can kind of help you figure that out if you need to, but introducing some social sports into your training, like have a have a kind of a day six, have a Saturday session where you you mess around with some mates and start off with something low level like like soccer golf, progress it to maybe ultimate frisbee.
00:54:24.239 --> 00:54:25.199
Yeah, have some fun.
00:54:25.280 --> 00:54:27.519
Like the fun has got to be a big, a big kind of factor.
00:54:29.599 --> 00:54:30.079
Yeah, yeah.
00:54:30.239 --> 00:54:36.800
Any anything like that where you're you can kind of gradually scale the intensity, particularly if it's something you haven't touched for a while.
00:54:36.960 --> 00:54:41.199
Um I think that's that's well worth adding in once or twice a week in your in your training.
00:54:41.440 --> 00:54:41.679
Yeah.
00:54:42.559 --> 00:54:51.519
You have me thinking on myself, like I uh everything I'm doing is like individual, which I'm not saying I'm I need social, it's not that, it's the movements that I'm missing.
00:54:51.599 --> 00:54:57.920
Yeah, you know, ru trail running is kind of multi, but no one's gonna say that it's multi-pure, right?
00:54:58.079 --> 00:54:59.280
It's it's linear.
00:54:59.519 --> 00:55:07.440
So but that's probably a a big reason why I like it, because I'm exposing myself to many positions, unusual positions on trail.
00:55:07.599 --> 00:55:15.599
Like think of I'm looking at one of the mountains I run on in Arizona versus like uh the sloping manicured trail system.
00:55:15.760 --> 00:55:18.559
And I'm thinking of the whole rainforest because we were just there.
00:55:18.719 --> 00:55:19.119
All right.
00:55:19.280 --> 00:55:20.639
Well, we will wrap it there.
00:55:20.800 --> 00:55:24.400
For those of you wondering about last week's episode, Matt, I don't know if you were aware.
00:55:24.480 --> 00:55:25.360
I did not post it.
00:55:25.519 --> 00:55:29.199
And the reason I did not is because I didn't like how salesy it sounded.
00:55:29.280 --> 00:55:32.000
I was interviewing someone at TSAC, and I want to respect them.
00:55:32.239 --> 00:55:35.360
Great practice uh person, great human being, great company.
00:55:35.519 --> 00:55:39.920
It's just after reviewing the footage and listening, it's like, ah, this sounds like an ad.
00:55:40.000 --> 00:55:40.960
And that's on me.
00:55:41.119 --> 00:55:45.519
So I've Matt, I feel like if I had you there, it would have came off much differently.
00:55:45.679 --> 00:55:50.880
My intent is probably I'm gonna probably post it at the same time as another episode.
00:55:51.119 --> 00:55:51.360
Great.
00:55:51.519 --> 00:55:57.360
So that way it's like no one feels like they're being no one's forced to listen to this, but you get the idea.
00:55:57.519 --> 00:56:05.039
So or I might have reach out to him again and we'll do a via distance and then maybe I'll incorporate what we did record.
00:56:05.280 --> 00:56:08.400
So, anyway, all right, listeners, that's gonna do it for us today.
00:56:08.639 --> 00:56:09.360
Die Libin.