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Speaker 1: Tivity Ankle, Craig Anthony Harper, Hi, how are you?

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Speaker 2: Yeah? Well, look I'm real, I'm real good has.

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Speaker 1: How are you bursting out of my fucking flannel shirt?

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Speaker 1: It's so excited. Let's hope that this effort lasts longer

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Speaker 1: than ninety three seconds, because I'm glad you're I'm glad

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Speaker 1: you're you, and I'm glad you're not a high maintenance

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Speaker 1: client from a far away or I should say, guess

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Speaker 1: from a far away land, because so far we wouldn't

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Speaker 1: be impressing. Because my speaker has done a big pooh

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Speaker 1: on top of itself.

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Speaker 3: And I've been so what happens, folks, is I record

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Speaker 3: at home, obviously with an external mike, which is mildly fancy,

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Speaker 3: a road mic, and a few other bits and pieces,

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Speaker 3: which is good, and you.

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Speaker 1: Know, all the good gear, except I'm a more on

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Speaker 1: and so when shit breaks, it's just like Banana's in pajamas,

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Speaker 1: bunch of bumping into each other, just falling over, or

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Speaker 1: picture one of those people and you know those big

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Speaker 1: suits that they wear, the big blow up suits when

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Speaker 1: they punch each other in like a boxing castle. Yeah,

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Speaker 1: I'm like that guy, just bumping around Anyway, we're going on.

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Speaker 2: For seventeen minutes, everyone, seventeen minutes.

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Speaker 1: As we start. It's three eighteen right now. We started

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Speaker 1: at three and I couldn't figure shit out for seven

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Speaker 1: eight minutes. Anyway, here we are. How are you? Are

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Speaker 1: you all right?

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Speaker 2: Yeah, I'm very very good. Thanks?

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Speaker 1: Now today is I should? I should? This is not

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Speaker 1: good good potty, but fuck it, I'm going to do

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Speaker 1: it live on the potty because some of the other

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Speaker 1: days sent us a message which was lovely a week

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Speaker 1: or so ago. I did, Fuck, it's not happening today.

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Speaker 1: It's not coming up on my phone, so I can't anyway, somebody,

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Speaker 1: fucking now, welcome back to you. Anything could go wrong.

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Speaker 1: I'm crying, Carper, and everything is going wrong. That's why

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Speaker 1: we called it that. Somebody put up a notice in

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Speaker 1: the group apologies. There was a lady, I can't my

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Speaker 1: thing won't open up, so I can't find you name.

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Speaker 1: But she went, hey, love all the fitness ones, but

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Speaker 1: they seem to be always more directed at beginners, and

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Speaker 1: I went, that is a very good point. That's very observant.

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Speaker 1: And so I even said, noted, I'm going to do

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Speaker 1: something for people who are a little bit more advanced

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Speaker 1: somewhere in the medium too. I'm about to go to

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Speaker 1: the Olympics kind of category and we'll have a chat

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Speaker 1: about that. So this is really four people who have

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Speaker 1: been training for a while. I've got some experience, some fitness,

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Speaker 1: some strength, anywhere between. You know, three probably six to

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Speaker 1: twelve months of experience where you've really started to change

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Speaker 1: and adapt and you're not a beginner anymore. You don't

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Speaker 1: have your training wheels on anymore, and you've started to

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Speaker 1: get some results, or you could be anyone through to

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Speaker 1: somebody who's at the very point end of a sport.

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Speaker 1: Remember we're not talking about individual sports. We're talking about

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Speaker 1: training bodies. We're talking about conditioning bodies. And that is

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Speaker 1: conditioning bodies for life, conditioning bodies for health and wellness

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Speaker 1: and function and performance, and also conditioning bodies for sport

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Speaker 1: if that's where you're at. And of course, a conditioning

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Speaker 1: program for a runner is not going to be the

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Speaker 1: same for a powerlifter, is not going to be the

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Speaker 1: same for somebody who's got a history of lower back

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Speaker 1: injuries and wants to be able to play footy again

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Speaker 1: or whatever it is, or just the average punter who's

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Speaker 1: fifty or sixty or seventy and says, I've been training

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Speaker 1: on and off for quite a while. I've been training

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Speaker 1: for the last year or two pretty consistently. I want

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Speaker 1: to turn up the volume and the intensity. How do

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Speaker 1: I do that? So this show is about that. Also,

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Speaker 1: I'll shut up in a moment. It is not a

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Speaker 1: personal prescription. So don't say Craig Harper said I should

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Speaker 1: do that, and then when I went and did it

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Speaker 1: and I busted my back. Don't do that. So what

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Speaker 1: I'm doing is I'm talking about how training at a

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Speaker 1: high level works. I'm talking about intensity and volume and

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Speaker 1: when is probably a good idea to change a program

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Speaker 1: or up the intensity or decrease the recovery, or manipulate

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Speaker 1: the variables to work harder and to get more out

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Speaker 1: of your body. So it is very much just me

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Speaker 1: and Tiffany and Cook thinking out loud, not directing you

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Speaker 1: to do anything in particular. But also, as you will

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Speaker 1: hear through the show, it's like it's a lot of

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Speaker 1: it makes sense. I'm not probably not going to say

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Speaker 1: anything that blows your head off in terms of wow,

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Speaker 1: I never would have imagined that it. Most of it

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Speaker 1: makes sense, But I think it's good to hear from

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Speaker 1: somebody who's worked with lots and lots of athletes and

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Speaker 1: lots and lots of highly conditioned people and not so

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Speaker 1: conditioned people over a very long time, So that would

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Speaker 1: be me, all right. So I've given Tiff a bunch

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Speaker 1: of prompts or questions which I think are good for this.

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Speaker 1: But I've also said, ask as many or as few

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Speaker 1: as you want, and we'll just see where we go.

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Speaker 1: So there's there's probably a little bit of planning for this,

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Speaker 1: to be honest, but you know, generally we have a

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Speaker 1: plan and then we fuck the plan off and just

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Speaker 1: go somewhere else. But I think these are good questions

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Speaker 1: to explore because I think they're broadly relevant. So you've

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Speaker 1: got all of I think I sent you through like

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Speaker 1: twenty or fifteen. Where do you want to start?

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Speaker 2: Well, I want to start by a big shout out

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Speaker 2: to Kate Weaver, who thank you, Thank you.

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Speaker 1: Kate, Thank you Kate, and thank you Tip for finding Kate.

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Speaker 1: Good work you, Kate, good work you tif the good

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Speaker 1: work you listener. Where do we want to do? We

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Speaker 1: just want to start at the top. What do you

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Speaker 1: want to do? You take charge.

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Speaker 2: Yep, I want to start at top. So at the

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Speaker 2: top we've got overall training volume for more advanced people.

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Speaker 1: Okay, so typically I'm going to say a lot of

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Speaker 1: it depends, right, but it does depend. So if you

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Speaker 1: are a more advanced let's say strength trainer, and you're

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Speaker 1: all you want to do, and I put an asterisk

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Speaker 1: next to that because it's a big deal, you know,

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Speaker 1: but your main goals are just to build strength and function,

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Speaker 1: have more muscle, have greater bone density, have more accessible

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Speaker 1: functional muscle, and power and endurance and all of those things.

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Speaker 1: Then your overall training volume for somebody like that would

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Speaker 1: probably be in terms of just strength stuff, somewhere between

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Speaker 1: three to seven hours a week. Now we're talking someone

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Speaker 1: at the more pointy end of the scale. Then if

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Speaker 1: you're a super duper advanced it might even be more

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Speaker 1: than that. But also remember that, for example, you're a

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Speaker 1: power lifter, or you're someone who's training for ultimate power

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Speaker 1: and ultimate strength and ultimate muscle gain, there's going to

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Speaker 1: be more recovery, there's going to be longer workouts, but

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Speaker 1: there may even be less volume in a longer time

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Speaker 1: because when we're lifting heavy and we're really trying to

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Speaker 1: move the needle on muscle mass for example, or power

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Speaker 1: or absolute strength, we tend to have more recovery time

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Speaker 1: between sets. Conversely, somebody could come in who's more interested

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Speaker 1: in still at the point to your end of the

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Speaker 1: scale or the more advanced end of the scale, and say,

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Speaker 1: you know what, I am a triathlete, and so I

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Speaker 1: need to be strong, but I can't carry an extra

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Speaker 1: twenty kilos of muscle because that's not functional for my sport.

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Speaker 1: So I want to build strength, but I also want

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Speaker 1: to build muscular endurance because I tend to do very

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Speaker 1: very high rep activities like writing and running and swimming.

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Speaker 1: And so for somebody who's an an elite triathlete in

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Speaker 1: this example, we want them to have, yes, some strength,

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Speaker 1: some power, some speed depending on the distances that they

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Speaker 1: run right and swim, but most likely they need to

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Speaker 1: have great muscular endurance, so they would they would probably

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Speaker 1: have a higher volume. They would definitely have a higher volume,

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Speaker 1: more sets and reps and more stuff in the workout,

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Speaker 1: but they would also have less recovery time between sets.

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Speaker 1: But the overall workout might be forty five to sixty minutes.

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Speaker 1: Whereas the power dude or the power girl who's in

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Speaker 1: the gym just trying to get jacked and big and

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Speaker 1: strong as a fucking house. They're going to do a set.

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Speaker 1: It's going to be pretty heavy, it's going to be

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Speaker 1: pretty hard, it's going to be pretty maximal, and then

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Speaker 1: they may have two, three, even four minutes recovery time

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Speaker 1: between sets. But that's what works for hypertrophy and power.

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Speaker 1: So the answer is, which is kind of annoying, but

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Speaker 1: it's very true, is training volume depends on what it

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Speaker 1: is you're after. Generally, though, the more progressed you are,

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Speaker 1: the further down the line you are, the more elite

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Speaker 1: you are, the more the volume. But in terms of progression,

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Speaker 1: you know, gains, improvement, adaptation, climbing, the kind of performance ladder.

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Speaker 1: Remember that while training is crucial, recovery is just as

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Speaker 1: crucial as is sleep, as is nutrition. So it's a

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Speaker 1: multi dimensional thing. Tiffany and Cook, that's great.

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Speaker 2: I'm going to get you to expand because we're going

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Speaker 2: to expand on the hypertrophy and strength and power rep ranges.

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Speaker 2: But before that, because I asked a question recently to you,

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Speaker 2: and I think it's interesting when we are coming from

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Speaker 2: an active background that is not in the weight room

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Speaker 2: like I did. So I had an extensive history of

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Speaker 2: boxing and then doing a lot of hit training, and

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Speaker 2: then I came into doing heavy traditional kind of weight training,

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Speaker 2: and I remember asking you, like, what how where do

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Speaker 2: I sit in the novice, intermediate, elite kind of level

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Speaker 2: of truck? What level of training am I at when

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Speaker 2: it's a different style? So is there some rules around that?

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Speaker 1: That's a really smart question. Actually, yeah, that is. I

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Speaker 1: had not thought of that question. And so I would say,

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Speaker 1: in general terms, when you started strength training with me,

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Speaker 1: you were already fitter than average, stronger than average, probably

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Speaker 1: better body composition than the average, you know, more balanced,

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Speaker 1: more coordinated. You were already and that's genetics plus work.

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Speaker 1: Quite athletic, right, So I would say your overall conditioning

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Speaker 1: was this is just you know, craigerfying, but your overall

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Speaker 1: conditioning was probably an eight. But then if we put

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Speaker 1: you in the gym and we went just tire are

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Speaker 1: some functional kind not well, yeah, they're all functional, but

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Speaker 1: here are some traditional lifts, you know, bench press, squads,

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Speaker 1: dead lifts, gins. Just the fundamentals or your level of

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Speaker 1: conditioning for that was probably a three or four. But

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Speaker 1: because you have such a training background, you adapted very quickly,

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Speaker 1: much more quickly than if Tiffany and Cook had a

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Speaker 1: twin sister who had never worked out, Right, you who've

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Speaker 1: always worked out, versus your sister with the same body

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Speaker 1: and the same genes who'd never worked out, you would

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Speaker 1: adapt much more quickly. So there's level of conditioning and

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Speaker 1: where we are on the fitness and strength and performance

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Speaker 1: scale relative to an individual thing like say triathletes, or

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Speaker 1: like bodybuilding, or like tennis, versus what we would call

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Speaker 1: just overall conditioning. So yeah, like, for example, my body

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Speaker 1: is very very conditioned to strength training and that kind

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Speaker 1: of old school bodybuilding lifting shits. And when I say bodybuilding,

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Speaker 1: I'm literally talking building your body. I'm not for me

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Speaker 1: right now. I Am not talking about getting on stage

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Speaker 1: and being stared at and judged and going, oh, how

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Speaker 1: well do his delts balance with his lats? And he's

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Speaker 1: not that. I'm just talking bodybuilding, which is building all

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Speaker 1: round strength. Yeah. So yeah, that's a really good question.

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Speaker 1: So we find people that come from say a running background,

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Speaker 1: who have never done He's a beautiful example. Tammy van Wiss.

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Speaker 1: If you had Tam on your show.

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Speaker 2: Yeah.

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Speaker 1: Yeah, so she's a superstar. She was for a very

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Speaker 1: long time, probably the best female endurance swimmer on the planet.

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Speaker 1: I worked with her for quite a long time, and

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Speaker 1: she came in and we met and we talked. I

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Speaker 1: met her for the first time. I didn't know her.

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Speaker 1: I knew of her, I didn't know her though, and

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Speaker 1: we chatted and she's like, all, I Doretty much is swim,

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Speaker 1: which if you're a swim and that's if you can

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Speaker 1: do one thing, that's probably good, right, genius. But what

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Speaker 1: she said, I want to do. It was just when

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Speaker 1: people were starting to diversify their training program because for

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Speaker 1: a very long time, all runners did was run, you know,

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Speaker 1: they of course there was a bit of token other stuff,

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Speaker 1: but it was really token. It wasn't very scientific. All

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Speaker 1: swimmers did were swim. All tennis players did was play tennis.

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Speaker 1: But I would think it was around the early eighties,

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Speaker 1: mid eighties where people started to get more and obviously

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Speaker 1: in the noughties it's really escalated, but where people started

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Speaker 1: to get methodical and scientific and strategic about conditioning their

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Speaker 1: body and looking at individual sports and saying, okay, let's

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Speaker 1: pick for example, netbal, where you go all right, well, netball,

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Speaker 1: is it important that you can run five k's at

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Speaker 1: a steady state and do a sub twenty sub four

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Speaker 1: minute kilometer run. No, not at all. Why because we

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Speaker 1: don't do that in netball. What do we do in netball?

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Speaker 1: We sprint stop turn, sprints, stop, turn, move laterally, move forward,

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Speaker 1: move backwards, run jump, run, jump left, right right. So

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Speaker 1: we're doing this interval training, so you need to be

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Speaker 1: good at that. So what can we do. We can

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Speaker 1: do drills that emulate what you would do on the

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Speaker 1: netball court. Because five k's you're not moving explosively, you're

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Speaker 1: not changing direction, you're moving in a straight line, You're

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Speaker 1: not there's So yes, you're fit, but you're fit for

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Speaker 1: running five k's versus fit for netball. And so back

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Speaker 1: to Tammy. Tammy came in, we had a chat and

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Speaker 1: I went cool. So she came in the next day

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Speaker 1: and I went, all right, we're just going to do

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Speaker 1: a bunch of stuff that you normally don't do, which

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Speaker 1: is everything other than swimming, right, And so I took

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Speaker 1: her for a run and I said, we're not going

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Speaker 1: to run far or fast. So the girl who never ran,

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Speaker 1: the girl who never had to do weight bearing stuff

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Speaker 1: because of body was always in the water. And this

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Speaker 1: is a long time ago, but she was while. You know,

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Speaker 1: if her and I got in a pool, I'd fucking

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Speaker 1: die in three minutes, and she'd be zooming up and

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Speaker 1: down the pool like a motor boat. Right. But so

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Speaker 1: we went out the front of the gym and there's

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Speaker 1: around my gym. At that stage there was a block.

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Speaker 1: The block to run around my gym was nine hundred meters.

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Speaker 1: And I said, we're just going to do a nine

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Speaker 1: hundred meter jog. We're not going to sprint, nothing fancy.

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Speaker 1: We're not going to go hard. And she goes, I've

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Speaker 1: never run, and I go, well, maybe she's done a bit,

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Speaker 1: but she'd never been a runner, right, And let's just

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Speaker 1: say that she nearly fucking cackd at doing a nine hundred.

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Speaker 1: So the girl who swam five k's the morning before

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Speaker 1: or the day that I trained her, I said, what

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Speaker 1: have you done today? And she said five k's right,

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Speaker 1: which sounds extreme, but for an ultra swimmer it's not.

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Speaker 1: So she ran five k's ate, some breakfast swam five

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Speaker 1: k's ate, some breakfast, came to the gym, could hardly

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Speaker 1: run and not because she was tired or uncoordinated, but

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Speaker 1: because she never did that. So she was very unconditioned

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Speaker 1: for other things, but an absolute elite weapon at that

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Speaker 1: thing that she did. But what we now know is

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Speaker 1: when you can maintain that level of elite, whatever it is,

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Speaker 1: whether it's tennis or swimming or martial arts or whatever,

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Speaker 1: and then on top of that, you can condition your

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Speaker 1: body specifically to build strength or power or speed or

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Speaker 1: change of direction or coordination or balance or spatial awareness

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Speaker 1: or all of these fitness or physiological variables that we

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Speaker 1: can manage. Then you take the person who's already real

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Speaker 1: good and add this kind of new capacity with their

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Speaker 1: body and they become crazy. So there's yeah, so good question, though,

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Speaker 1: love it.

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Speaker 2: Can we talk a little bit about the REP range

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Speaker 2: for hypertrophy, strength, power, muscular endurance, So what REP range

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Speaker 2: is where they sit? But also how do we prioritize

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Speaker 2: and do some come at the cost of others?

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Speaker 1: So okay, so I'm going to tell you what they

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Speaker 1: typically would tell you if you did a VIC FIT

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Speaker 1: course or a level for a Level three certificate in fitness,

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Speaker 1: whatever state or country in Generally they're going to say

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Speaker 1: to you Okay, anything you know less than six reps

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Speaker 1: is in the power range, you know four and so

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Speaker 1: you'll have powerlifters who obviously a powerlifter and Olympic lifters

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Speaker 1: are the same. You know, they walk out, they lie

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Speaker 1: on the bench press, or they walk up to the

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Speaker 1: squat bar, or they walk up to the you know,

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Speaker 1: the barbelle on the floor where they're going to do

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Speaker 1: a deadlift, and they will do one lift in competition.

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Speaker 1: I mean they will come back, but they do single

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Speaker 1: So I'll do a single lift and then they might

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Speaker 1: come back five or ten minutes later. But it's literally

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Speaker 1: one repetition at a time. So there's not a lot

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Speaker 1: of value for an elite level power lifter to be

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Speaker 1: doing ten to twenty reps. Right. There'll be times where

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Speaker 1: they do that because it's just they're going through a

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Speaker 1: phase of their training and everything with most of the lead

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Speaker 1: athletes has periodized, and it might be just in that

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Speaker 1: phase where they're given their joints and ligaments and ten

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Speaker 1: and to a break, but typically they're going to do

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Speaker 1: low reps. Then we think about somebody who is really

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Speaker 1: just about strength, so power I would say somewhere between

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Speaker 1: one and four or maybe five reps, maybe six. Strength

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Speaker 1: would be somewhere in the kind of five six up

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Speaker 1: to about ten twelve range. This is typically what they

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Speaker 1: would tell you. I argue with these and I'll explain why,

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Speaker 1: and then they would say that hypertrophy is generally somewhere

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Speaker 1: in the ten to fifteen Now hyperch fhe is building

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Speaker 1: muscle mass is in the ten to fifteen rep range,

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Speaker 1: and then anything above fifteen reps they would call that

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Speaker 1: muscular endurance. And in very general terms, that's not the

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Speaker 1: worst science. But the problem is that when you look

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Speaker 1: at say, cyclists, and some of them do heavy singles

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Speaker 1: or heavy two or three rep maxes, some of them do,

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Speaker 1: not all of them though, But when you think about

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Speaker 1: what they do most of the time, most of the

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Speaker 1: time cyclists men and women are essentially doing high rep,

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Speaker 1: light to moderate resistance. Like you think about when you're

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Speaker 1: pushing a pedal, you are essentially doing a leg press,

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Speaker 1: because what you're doing is you are extending your knee

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Speaker 1: or ex straightening your knee under load. What do you

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Speaker 1: do when you do a leg press or a squat

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Speaker 1: or a deadlift, you straighten or extend your knee under load.

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Speaker 1: It's the same movement, it's slightly different, but it's done

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Speaker 1: a slightly different way, it's done in a seated position,

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Speaker 1: and all of those things. So essentially, sprinting around the

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Speaker 1: velodrome for say two minutes, is like doing two minutes

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Speaker 1: of fucking really hard, moderately light but extremely intense leg

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Speaker 1: presses or squats, you know, not the same range of movement.

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Speaker 1: And then you look at these people who do what

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Speaker 1: we would call muscular endurance training and they've got these

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Speaker 1: whopping fucking legs. You go, well, how does that match up?

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Speaker 1: Because they don't actually train in terms of what traditionally

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Speaker 1: what we would call that's not hypertrophy, you know, that's

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Speaker 1: not power, although they do generate ridiculous power, like just

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Speaker 1: through this kind of lens of this many reps equals

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Speaker 1: muscular endurance, this many reps equals or that it just

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Speaker 1: doesn't work out. So there are so many times when

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Speaker 1: also another one you think about an elite swimmer, even

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Speaker 1: swimmers who swim longer distances, like even say two to

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Speaker 1: four hundred meters, So I don't know what's two hundred.

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Speaker 1: I guess they're in the water for you know, like

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Speaker 1: one forty five or something, right, but it's like one

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Speaker 1: forty five of extremely intense Let's say butterfly. Look at butterfly. Fuck,

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Speaker 1: how intense is that? Right? They're coming out of the

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Speaker 1: water and they're doing reps where they're pulling their body

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Speaker 1: through the water, and of course they're kicking and so

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Speaker 1: it's a total body movement. But they're basically doing reps

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Speaker 1: for a minute and forty five or if it's a

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Speaker 1: four hundred meter it's probably like three point thirty or

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Speaker 1: something like that. Sorry, I don't have the times off

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Speaker 1: the top of my head. But they're essentially doing muscular

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Speaker 1: endurance training. But they get out of the pool and

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Speaker 1: they've got a back like a fucking house.

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Speaker 2: You know.

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Speaker 1: They've got a big muscular back and big muscular shoulders.

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Speaker 1: And I'm like, well, if they're only doing endurance training,

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Speaker 1: which they mostly are, how the fuck are they so big? Now?

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Speaker 1: That's the obvious elephant in the room when it comes

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Speaker 1: to this theory. In general terms, it is what I said,

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Speaker 1: but it also it doesn't you know, like even the

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Speaker 1: crab and I like, I've got a fair bit of

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Speaker 1: muscle for my age. The crab's got more. I you know,

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Speaker 1: I do. Mostly what I would do is somewhere in

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Speaker 1: the ballpark of muscular endurance. I percha fee muscular endurance

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Speaker 1: and and but you know, I still hold onto a

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Speaker 1: lot of muscle even though I don't train in the

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Speaker 1: way that might be recommended for optimal muscle mass. So yeah,

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Speaker 1: good question, Tiff.

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Speaker 2: Why do you think that doesn't seem to apply to

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Speaker 2: marathon runners? So you look at sprinters and they've got

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Speaker 2: legs like tree trunks, but marathon runners of very lean.

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Speaker 1: Yeah, so that is a good question too. So marathon runners, obviously,

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Speaker 1: it is disadvantageous even if you've got all the muscle,

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Speaker 1: like an eighty kilogram endurance athlete or an eighty kilogram

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Speaker 1: marathona with say four percent body fat. Okay, so let's

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Speaker 1: say in this case a male, he is very lean,

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Speaker 1: he is very jacked, he's eighty but it's just way

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Speaker 1: too heavy, you know, which is why we'll see someone

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Speaker 1: my height, which is five ten an elite marathona at

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Speaker 1: my height, and I'm a eighty one kilos and I'm lean,

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Speaker 1: I'm very lean, But a marathona my height would weigh

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Speaker 1: about sixty or somewhere between fifty and sixty kilos fifty five,

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Speaker 1: I should say, and sixty kilos because you need a comment.

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Speaker 1: You need enough power and speed, but you don't need

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Speaker 1: the weight. And so yeah, you just can't be You

401
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Speaker 1: will never see an eighty kilogram will not an elite

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Speaker 1: eighty kilogram marathon at the Olympics. And it's not because

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Speaker 1: being eighty kilos is bad. It's just that you're probably

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Speaker 1: carrying twenty kilograms more. Now you think if you take

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Speaker 1: let's say one meter per step, right, well, then you're

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Speaker 1: doing forty two thousand steps. In fact, forty two two

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Speaker 1: hundred steps in a marathon where you're carrying essentially a

408
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Speaker 1: twenty kilo weakefest. It just doesn't work. So the body

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Speaker 1: kind of sorts itself out.

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Speaker 2: Yeah, and how do how do you people who so

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Speaker 2: people I guess like myself super enthusiastic at the gym

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Speaker 2: now want to know I want to advance in my

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Speaker 2: strength training. If people are listening who are kinder at

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Speaker 2: that point, but they don't have I'm going to do

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Speaker 2: powerlifting or I'm going to do body composition, you know,

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Speaker 2: and competitions? How do we decide what to apply and

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Speaker 2: how to apply these styles of training?

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Speaker 1: So everything is a little bit in their space. This

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Speaker 1: is why I said at the start of the show.

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Speaker 1: You know, this is not a personal recommendation because you know,

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Speaker 1: if thousands of people listen to this, which they do,

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Speaker 1: how on earth do I know who's listening, what their

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Speaker 1: background is, what their genetic disposition is, what their medical

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Speaker 1: issues are, what their injuries are. So it's very much

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Speaker 1: an equals one. You know, try something and see how

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Speaker 1: your body responds. But if, for example, you came to me,

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Speaker 1: which you wouldn't, But let's say you came to me

428
00:25:47,640 --> 00:25:51,720
Speaker 1: and you said, I want to run a marathon or

429
00:25:51,760 --> 00:25:54,359
Speaker 1: you might do that, who knows, But I would say,

430
00:25:54,400 --> 00:25:57,439
Speaker 1: all right, well you're now. When I say this everyone,

431
00:25:57,480 --> 00:25:59,959
Speaker 1: I'm speaking as an exercise scientist and from a physical

432
00:26:00,040 --> 00:26:04,080
Speaker 1: logical point of view, I would go, well, with all

433
00:26:04,119 --> 00:26:06,200
Speaker 1: the muscle you've got and the weight that you've got,

434
00:26:06,200 --> 00:26:08,359
Speaker 1: which by the way, is good weight because it's muscle.

435
00:26:09,480 --> 00:26:12,120
Speaker 1: First thing I would say is, well, think about this.

436
00:26:12,840 --> 00:26:17,199
Speaker 1: You training for a marathon. In my opinion, it's not

437
00:26:17,240 --> 00:26:20,880
Speaker 1: going to make you healthier moving forward. If you don't

438
00:26:20,920 --> 00:26:23,400
Speaker 1: care about that, that's not going to destroy your health obviously,

439
00:26:24,119 --> 00:26:28,280
Speaker 1: But you are sixty what are you sixty sixty two

440
00:26:28,359 --> 00:26:33,000
Speaker 1: kilos yep, and you're lean, like, you're leaner than ninety

441
00:26:33,080 --> 00:26:38,440
Speaker 1: nine percent of people, right, your lean and so then

442
00:26:38,800 --> 00:26:40,280
Speaker 1: you go, all right, well, what am I going to

443
00:26:40,280 --> 00:26:43,920
Speaker 1: get rid of? Because if you start running ten fifteen,

444
00:26:44,040 --> 00:26:47,200
Speaker 1: twenty k's and then you're doing that for ten or

445
00:26:47,280 --> 00:26:50,360
Speaker 1: eight months as you lead up to the event, well

446
00:26:50,400 --> 00:26:52,720
Speaker 1: you will compromise a lot of muscle. Now, if you're

447
00:26:52,720 --> 00:26:56,560
Speaker 1: cool with that, then that's fine. But everything comes at

448
00:26:56,600 --> 00:27:00,600
Speaker 1: a cost. You know, lower running time come at the

449
00:27:00,640 --> 00:27:06,480
Speaker 1: cost of muscle. You know, building muscle and building absolute

450
00:27:06,560 --> 00:27:09,800
Speaker 1: power and strength often comes at the cost of flexibility

451
00:27:09,800 --> 00:27:13,640
Speaker 1: and range of movement, or it can, right, So everything

452
00:27:13,720 --> 00:27:15,840
Speaker 1: comes at a cost. So what we're trying to do, like,

453
00:27:16,000 --> 00:27:23,120
Speaker 1: I think you from a like you to me, you're

454
00:27:23,160 --> 00:27:26,240
Speaker 1: a hybrid, right because you can run and you can ride,

455
00:27:27,040 --> 00:27:29,600
Speaker 1: and you can box, and you're coordinated and you've got

456
00:27:29,720 --> 00:27:33,000
Speaker 1: muscular endurance and you've got strength and speed and balance

457
00:27:33,080 --> 00:27:36,720
Speaker 1: and coordination. Because you're boxing, like, there's not a lot

458
00:27:36,720 --> 00:27:41,720
Speaker 1: of things that you couldn't do pretty competently. That's not

459
00:27:41,880 --> 00:27:45,120
Speaker 1: say you would be elite, but you'd probably be better

460
00:27:45,119 --> 00:27:48,640
Speaker 1: than average because you're genetically better than average and athletically

461
00:27:48,680 --> 00:27:52,679
Speaker 1: better than average. I'm not I'm worse, right, So for

462
00:27:52,760 --> 00:27:55,560
Speaker 1: me if you and I and again I'm older and

463
00:27:55,600 --> 00:27:57,280
Speaker 1: all of those things. And by the way, none of

464
00:27:57,280 --> 00:28:02,120
Speaker 1: this is elevating tiar four and you know, being critical

465
00:28:02,160 --> 00:28:05,679
Speaker 1: of myself. This is just looking at a body and

466
00:28:05,720 --> 00:28:08,879
Speaker 1: how body works. It's like, and she didn't deserve her body.

467
00:28:08,920 --> 00:28:10,879
Speaker 1: She was just lucky. I didn't deserve my body. I

468
00:28:10,920 --> 00:28:13,480
Speaker 1: was just lucky. You just get what you're born with.

469
00:28:15,440 --> 00:28:18,920
Speaker 1: But yeah, I think you know. So whatever it is.

470
00:28:19,080 --> 00:28:21,160
Speaker 1: If you want to build muscle, a very common thing

471
00:28:21,240 --> 00:28:23,119
Speaker 1: is I want to build muscle lose fat. Well, let

472
00:28:23,119 --> 00:28:25,000
Speaker 1: me tell you it's pretty hard to build muscle and

473
00:28:25,040 --> 00:28:28,280
Speaker 1: lose fat at the same time. It's possible, but it's

474
00:28:28,320 --> 00:28:31,040
Speaker 1: pretty hard. So you might want to kind of initially

475
00:28:31,080 --> 00:28:34,919
Speaker 1: if your focus is on building muscle and changing shape,

476
00:28:34,960 --> 00:28:37,680
Speaker 1: whether you're a guy or a girl, you might want

477
00:28:37,720 --> 00:28:39,920
Speaker 1: to just try to hold on to whatever your body

478
00:28:39,920 --> 00:28:42,600
Speaker 1: fat level is, keep it at that, depending on what

479
00:28:42,720 --> 00:28:45,920
Speaker 1: it is, or you might want to, you know, like

480
00:28:46,080 --> 00:28:48,440
Speaker 1: be happy to lose a little bit of muscle, or

481
00:28:48,480 --> 00:28:51,320
Speaker 1: just hold on to the muscle and drop some body fat.

482
00:28:51,320 --> 00:28:54,719
Speaker 1: But it's rare that your muscle mass will grow and

483
00:28:54,760 --> 00:28:58,840
Speaker 1: your body fat will reduce at the same time. It's

484
00:28:58,880 --> 00:29:02,680
Speaker 1: a pretty complicated thing, but you know, once you've got

485
00:29:02,720 --> 00:29:05,600
Speaker 1: that muscle, once you then you can try to or

486
00:29:05,640 --> 00:29:08,040
Speaker 1: then you can you know, with quite a bit of

487
00:29:10,680 --> 00:29:13,719
Speaker 1: planning and structure and work, you know, you can reduce

488
00:29:13,720 --> 00:29:15,400
Speaker 1: your body fat and hold on to most of what

489
00:29:15,440 --> 00:29:18,480
Speaker 1: you've got. So you know, it's funny because when I'm

490
00:29:18,520 --> 00:29:21,960
Speaker 1: in a singlet without sounding like a wanka, I'm made

491
00:29:21,960 --> 00:29:26,120
Speaker 1: a kilos, but I look much bigger, and people regularly

492
00:29:26,120 --> 00:29:30,520
Speaker 1: think I'm ninety kilos because I'm lean. But if I'm

493
00:29:30,560 --> 00:29:33,920
Speaker 1: in a flannel shirt like I am now and people

494
00:29:34,000 --> 00:29:37,160
Speaker 1: didn't know me, they probably wouldn't even think I worked out.

495
00:29:37,400 --> 00:29:39,120
Speaker 1: They would just think I'm an old guy that's in

496
00:29:39,480 --> 00:29:42,760
Speaker 1: not terrible shape, you know what I mean? Yeah, yeah,

497
00:29:42,800 --> 00:29:46,120
Speaker 1: because it's you know, so there's that. I don't even

498
00:29:46,160 --> 00:29:48,800
Speaker 1: know what you asked me, and I'm far away from home,

499
00:29:48,920 --> 00:29:51,920
Speaker 1: so save me. I don't even know where we start

500
00:29:52,000 --> 00:29:52,280
Speaker 1: out with that.

501
00:29:52,520 --> 00:29:54,520
Speaker 2: Here's where i'd like to go. I would like to go.

502
00:29:55,400 --> 00:29:58,920
Speaker 2: What's the difference between using free weights and pinloaded machines?

503
00:30:00,280 --> 00:30:04,440
Speaker 1: So when we're doing resistance training. Literally we are just

504
00:30:04,560 --> 00:30:09,400
Speaker 1: working against resistance of some kind. And typically in a

505
00:30:09,440 --> 00:30:14,440
Speaker 1: gym you're going to have kettlebells, bar bells, dumb bells,

506
00:30:14,480 --> 00:30:19,000
Speaker 1: and a range of straight bars, z bars or easy

507
00:30:19,080 --> 00:30:24,080
Speaker 1: curl bars, Olympic bars, shorter and longer bars, you know,

508
00:30:24,120 --> 00:30:26,959
Speaker 1: but basically what we would call just free weights. And

509
00:30:27,000 --> 00:30:30,720
Speaker 1: then you use those free weights either just standing or

510
00:30:30,760 --> 00:30:33,720
Speaker 1: you use them quite often on a bench, whether it's

511
00:30:33,760 --> 00:30:38,840
Speaker 1: a shoulder press or a bench press, or sometimes a

512
00:30:38,880 --> 00:30:42,000
Speaker 1: supported row or a prone row where you lie on

513
00:30:42,040 --> 00:30:43,840
Speaker 1: your tummy and you pull up a bar belt to

514
00:30:43,960 --> 00:30:46,520
Speaker 1: hit the bench or touch the bench. So there's a

515
00:30:46,560 --> 00:30:50,560
Speaker 1: myriad of ways that we can use free weights. I

516
00:30:50,600 --> 00:30:54,880
Speaker 1: think the more advanced we become, the more we should

517
00:30:55,640 --> 00:30:58,239
Speaker 1: unless there's a medical or clinical reason not to the

518
00:30:58,280 --> 00:31:01,400
Speaker 1: more we should use free weight. So I'm speaking to

519
00:31:01,440 --> 00:31:04,800
Speaker 1: you who are more advanced. So the difference between saying

520
00:31:05,320 --> 00:31:10,120
Speaker 1: doing a let's say, a shoulder press on a pin

521
00:31:10,160 --> 00:31:14,600
Speaker 1: loaded machine is you sit on the or even a

522
00:31:14,640 --> 00:31:17,960
Speaker 1: plate loaded machine, because that it's pretty much the same

523
00:31:18,040 --> 00:31:22,200
Speaker 1: when we're talking about a fixed Some things on fixed

524
00:31:22,240 --> 00:31:25,360
Speaker 1: basically runners where you don't have to balance it, you

525
00:31:25,400 --> 00:31:28,719
Speaker 1: don't have to be coordinated. You just push it up

526
00:31:28,760 --> 00:31:31,440
Speaker 1: in the air and it goes, you know, as a

527
00:31:31,480 --> 00:31:37,600
Speaker 1: response to your pushing. Versus if I'm sitting on just

528
00:31:37,680 --> 00:31:39,960
Speaker 1: a bench and I've got a couple of dumb bells

529
00:31:40,080 --> 00:31:43,880
Speaker 1: up at my shoulders and I'm activating my core, all

530
00:31:43,920 --> 00:31:47,560
Speaker 1: my muscles, and I'm sitting, I'm not leaning against anything necessarily,

531
00:31:48,000 --> 00:31:49,880
Speaker 1: and I've got these two dumbbells and I've got to

532
00:31:49,920 --> 00:31:51,480
Speaker 1: push them up in the air. And not only do

533
00:31:51,520 --> 00:31:54,479
Speaker 1: I need to push them work against gravity and the

534
00:31:54,520 --> 00:31:57,680
Speaker 1: resistance that comes with the weight, but I've also got

535
00:31:57,680 --> 00:32:01,880
Speaker 1: to balance them. I've also got to control them. I've

536
00:32:01,880 --> 00:32:05,520
Speaker 1: also got to stabilize those weights through that range of movement.

537
00:32:06,360 --> 00:32:11,080
Speaker 1: So the main benefit in using free weights versus pin

538
00:32:11,160 --> 00:32:15,040
Speaker 1: loaded weights is that we're using a bunch more muscles.

539
00:32:15,200 --> 00:32:18,440
Speaker 1: We're using a lot of stabilizers, stabilizing muscles around your

540
00:32:18,480 --> 00:32:22,000
Speaker 1: hips and around you know, your midsection, around your shoulders.

541
00:32:23,080 --> 00:32:25,160
Speaker 1: We're using a lot of those which we don't tend

542
00:32:25,200 --> 00:32:28,280
Speaker 1: to when we're doing something which is particularly something which

543
00:32:28,320 --> 00:32:32,680
Speaker 1: is pinloaded with that comes more risk because it requires

544
00:32:32,680 --> 00:32:36,440
Speaker 1: more technique. It's less safe, but done the right way,

545
00:32:36,480 --> 00:32:41,040
Speaker 1: it is you know, quite safe. And then, as I've

546
00:32:41,080 --> 00:32:43,840
Speaker 1: said a thousand times on here before, you know, pinloaded

547
00:32:43,880 --> 00:32:46,080
Speaker 1: machine is fine. So somebody like me who's got a

548
00:32:47,440 --> 00:32:54,880
Speaker 1: perpetually injured but slowly getting better shoulder, I use what's

549
00:32:54,920 --> 00:32:58,560
Speaker 1: called an upright a chest press when I'm training my chest.

550
00:32:58,640 --> 00:33:01,560
Speaker 1: I don't love that exercise. I don't love that machine,

551
00:33:01,800 --> 00:33:05,880
Speaker 1: but for my shoulder, with my injury, that works for me.

552
00:33:06,040 --> 00:33:08,200
Speaker 1: So that's why I use it. When I try to

553
00:33:08,240 --> 00:33:11,080
Speaker 1: do a normal bench press on lying on a bench

554
00:33:11,160 --> 00:33:15,280
Speaker 1: with a free weight barbell or even dumbbells, I have

555
00:33:15,400 --> 00:33:22,280
Speaker 1: excruciating pain. So and for whatever reason, when I do

556
00:33:22,320 --> 00:33:25,440
Speaker 1: the pinloaded it's easier. But in general terms, we want

557
00:33:25,480 --> 00:33:29,160
Speaker 1: to use free weights and our body will tell us,

558
00:33:29,360 --> 00:33:31,600
Speaker 1: and our results will tell us, and our strength will

559
00:33:31,680 --> 00:33:36,200
Speaker 1: tell us. And the difference between doing something you know,

560
00:33:36,320 --> 00:33:38,640
Speaker 1: like for those of you who have done a forty

561
00:33:38,640 --> 00:33:43,880
Speaker 1: five degree leg press, and let's say you've done a

562
00:33:44,000 --> 00:33:48,320
Speaker 1: one hundred kilo leg press, if you ever tried then

563
00:33:48,400 --> 00:33:50,960
Speaker 1: to step out of that and do one hundred kilo squat,

564
00:33:51,560 --> 00:33:55,800
Speaker 1: you would discover the difference between a machine and a

565
00:33:55,840 --> 00:33:59,120
Speaker 1: free weight movement, you know, one hundred kilo squat, real

566
00:33:59,160 --> 00:34:02,680
Speaker 1: squat parallel to the ground us, you know, down to

567
00:34:03,160 --> 00:34:08,160
Speaker 1: kind of parallel to your knees. It involves so many

568
00:34:08,200 --> 00:34:11,000
Speaker 1: more muscles than just sitting in a leg press, and

569
00:34:11,640 --> 00:34:15,920
Speaker 1: depending on how you do it, more benefits or potentially

570
00:34:16,719 --> 00:34:18,360
Speaker 1: more problems if you don't do it well.

571
00:34:20,040 --> 00:34:24,000
Speaker 2: How should we incorporate or should we incorporate variables in

572
00:34:24,160 --> 00:34:28,840
Speaker 2: time under tension? Pause reps, slow reps, tempo reps.

573
00:34:29,200 --> 00:34:33,280
Speaker 1: Yeah, yeah, yeah, yeah, that's great. So time under tension,

574
00:34:33,719 --> 00:34:36,680
Speaker 1: that's good. That's that's a tif question, not a great question, bloody.

575
00:34:36,680 --> 00:34:42,120
Speaker 1: Good question is basically how long we are working against resistance.

576
00:34:42,320 --> 00:34:45,960
Speaker 1: So if I do twenty curls and it takes me

577
00:34:46,040 --> 00:34:49,840
Speaker 1: three seconds of curl, then time undertension is sixty seconds.

578
00:34:50,640 --> 00:34:53,040
Speaker 1: If I'm doing a prone hold and it's a two

579
00:34:53,080 --> 00:34:58,239
Speaker 1: minute and time undertention two minutes. If I do ten

580
00:34:58,280 --> 00:35:01,759
Speaker 1: push ups and each push up takes one second, ten

581
00:35:01,800 --> 00:35:04,480
Speaker 1: seconds time under tension and so on. And this is

582
00:35:04,520 --> 00:35:08,279
Speaker 1: a really good question because people don't factor in time

583
00:35:08,360 --> 00:35:12,520
Speaker 1: under tension enough because they they're more concerned with how

584
00:35:12,560 --> 00:35:16,960
Speaker 1: many they do. And this is a very good way

585
00:35:17,200 --> 00:35:20,560
Speaker 1: to increase Glad you asked this. I didn't think of it.

586
00:35:20,960 --> 00:35:26,480
Speaker 1: This is a very good way to increase intensity without

587
00:35:26,920 --> 00:35:31,799
Speaker 1: greatly increasing risk at all. Right, so let me give

588
00:35:31,800 --> 00:35:36,440
Speaker 1: you an example. So everyone, this is a for you

589
00:35:36,680 --> 00:35:41,680
Speaker 1: more advanced ees. I want you to try this. Whatever

590
00:35:41,760 --> 00:35:46,080
Speaker 1: your If you can do ten push ups, I want

591
00:35:46,120 --> 00:35:48,839
Speaker 1: you to try this. I want you to do ten

592
00:35:48,880 --> 00:35:53,600
Speaker 1: push ups in about ten seconds. So down, up, down,

593
00:35:53,880 --> 00:35:58,120
Speaker 1: up down like that tempo maybe one one a half seconds,

594
00:35:58,160 --> 00:36:01,600
Speaker 1: so your ten reps take you ten to fifteen seconds.

595
00:36:02,120 --> 00:36:04,279
Speaker 1: Now I want you to try this, and this is

596
00:36:04,640 --> 00:36:07,840
Speaker 1: at the end of the scale. I want you to

597
00:36:07,880 --> 00:36:13,960
Speaker 1: go down. Count five, and I mean right down, so

598
00:36:14,200 --> 00:36:16,760
Speaker 1: chest down to the ground but not touching the ground.

599
00:36:16,920 --> 00:36:20,360
Speaker 1: Hands and feet not hands and knees. Down to the ground.

600
00:36:21,080 --> 00:36:27,640
Speaker 1: Count to five, don't rush one, two, three, four, five,

601
00:36:27,880 --> 00:36:32,840
Speaker 1: come back up down right. So we're doing ten reps.

602
00:36:32,880 --> 00:36:36,279
Speaker 1: So we're holding at the bottom times five seconds, and

603
00:36:36,320 --> 00:36:38,480
Speaker 1: then we chuck in another one or two seconds for

604
00:36:38,520 --> 00:36:41,480
Speaker 1: the up and down bit. Let's say two seconds. So

605
00:36:41,560 --> 00:36:44,080
Speaker 1: we're doing ten reps now, which is going to take

606
00:36:44,600 --> 00:36:49,280
Speaker 1: somewhere around seventy seconds versus ten to fifteen. So we've

607
00:36:49,360 --> 00:36:52,279
Speaker 1: just done the exact same exercise with the same weight

608
00:36:52,560 --> 00:36:56,520
Speaker 1: your body, the same movement, the same biomechanics. But what

609
00:36:56,560 --> 00:37:00,560
Speaker 1: we've done is we've made it exponentially harder because the

610
00:37:00,600 --> 00:37:03,360
Speaker 1: time under tension doing the exact same thing with the

611
00:37:03,400 --> 00:37:05,600
Speaker 1: same weight and the same body and the same movement

612
00:37:05,840 --> 00:37:08,840
Speaker 1: has gone from ten to fifteen seconds to give or

613
00:37:08,920 --> 00:37:13,400
Speaker 1: take seventy seven zero seconds. And that is the really

614
00:37:14,080 --> 00:37:15,759
Speaker 1: you know, So when you go oh went awhile I

615
00:37:15,760 --> 00:37:19,040
Speaker 1: didn't have any equipment, There's so many ways that you

616
00:37:19,120 --> 00:37:22,720
Speaker 1: can progress. There's so many ways that you can stem

617
00:37:22,760 --> 00:37:27,520
Speaker 1: your body, stimulate your body to adapt, and time underload

618
00:37:28,239 --> 00:37:31,400
Speaker 1: is a really clever way and also range of movement.

619
00:37:33,320 --> 00:37:37,400
Speaker 1: You know, for those of you who for some of you,

620
00:37:37,480 --> 00:37:40,120
Speaker 1: this won't be a revelation, right, but I want you

621
00:37:40,200 --> 00:37:44,480
Speaker 1: to think about doing a regular body weight squat. And

622
00:37:44,560 --> 00:37:46,680
Speaker 1: so you start at the stop at the top, and

623
00:37:46,719 --> 00:37:50,960
Speaker 1: you go down bum to about you know, parallel or

624
00:37:51,080 --> 00:37:54,320
Speaker 1: thigh to about parallel to the ground, so ninety degrees

625
00:37:54,360 --> 00:37:56,600
Speaker 1: at the knees, and you come up and then you

626
00:37:56,680 --> 00:37:59,440
Speaker 1: stand up, then you go back down. So when we

627
00:37:59,560 --> 00:38:03,040
Speaker 1: stand at the top, you'll notice that your quads kind

628
00:38:03,080 --> 00:38:07,120
Speaker 1: of switch off, right, it's almost your skeleton keeping you

629
00:38:07,200 --> 00:38:09,799
Speaker 1: up right. So what I want you to do if

630
00:38:09,800 --> 00:38:11,480
Speaker 1: you want to try this. I want you to do

631
00:38:11,600 --> 00:38:14,600
Speaker 1: ten normal squats bodyweight squats again. If this is if

632
00:38:14,600 --> 00:38:16,359
Speaker 1: you're up to it, if your bodies are right now,

633
00:38:16,560 --> 00:38:20,160
Speaker 1: all that you know, I say that with an asterisk, right,

634
00:38:20,600 --> 00:38:24,120
Speaker 1: So do ten, No, in fact, do twenty squats. Do

635
00:38:24,280 --> 00:38:27,719
Speaker 1: two zero, do twenty squats, and then give yourself a

636
00:38:27,760 --> 00:38:30,880
Speaker 1: minute or two. Now I want you to come back,

637
00:38:31,320 --> 00:38:33,160
Speaker 1: and I want you to do the exact same thing.

638
00:38:33,680 --> 00:38:37,360
Speaker 1: So go down, same body, same weight, exact same movement.

639
00:38:37,440 --> 00:38:40,120
Speaker 1: Go down so your thighs are parallel or maybe even

640
00:38:40,160 --> 00:38:43,719
Speaker 1: a teensy weensy bit lower, But do not straighten up

641
00:38:43,760 --> 00:38:46,800
Speaker 1: at the top. Come up so your knees are still

642
00:38:46,840 --> 00:38:50,520
Speaker 1: flexed at the top, So instead of coming all the

643
00:38:50,560 --> 00:38:54,239
Speaker 1: way back up, you come up about Instead of one

644
00:38:54,320 --> 00:38:57,560
Speaker 1: hundred percent, not one hundred degrees, but one hundred percent up,

645
00:38:57,760 --> 00:39:02,399
Speaker 1: you're ninety percent. So your quad's don't switch off, right,

646
00:39:02,880 --> 00:39:05,880
Speaker 1: So try and do twenty of those where you don't

647
00:39:06,040 --> 00:39:09,960
Speaker 1: let your legs relax, you don't straighten up. Now, when

648
00:39:10,000 --> 00:39:13,640
Speaker 1: you do twenty of option one versus twenty of option two,

649
00:39:13,840 --> 00:39:15,800
Speaker 1: doing the exact same thing with a little bit of

650
00:39:15,840 --> 00:39:19,520
Speaker 1: a tweak, you will go oh my god, this is

651
00:39:19,560 --> 00:39:24,080
Speaker 1: about five times harder. Now, now when you introduce the

652
00:39:24,120 --> 00:39:28,080
Speaker 1: third variable or the next variable, do that exactly the

653
00:39:28,120 --> 00:39:32,720
Speaker 1: same way, but slow it down. So instead of taking

654
00:39:32,880 --> 00:39:38,239
Speaker 1: two seconds per rep, take six. So two seconds per

655
00:39:38,280 --> 00:39:43,120
Speaker 1: rep times twenty reps is forty seconds. Six seconds per

656
00:39:43,160 --> 00:39:46,000
Speaker 1: rep times twenty reps is two minutes, one hundred and

657
00:39:46,000 --> 00:39:49,400
Speaker 1: twenty seconds. I doubt you will even make the two minutes.

658
00:39:49,440 --> 00:39:51,640
Speaker 1: You might, but if you do, well done you because

659
00:39:51,680 --> 00:39:56,319
Speaker 1: that's elite. Yeah. So that's a great question, TIF, And

660
00:39:56,360 --> 00:40:00,319
Speaker 1: that's a really good way to manipulate intensity and to

661
00:40:00,560 --> 00:40:05,400
Speaker 1: force adaptation without lifting heavier weights or having to even

662
00:40:05,480 --> 00:40:07,360
Speaker 1: go to the gym.

663
00:40:07,760 --> 00:40:10,920
Speaker 2: I've found it extremely beneficial on the days I'm not

664
00:40:10,960 --> 00:40:15,280
Speaker 2: training with you, harps in doing pause reps at because

665
00:40:15,280 --> 00:40:18,000
Speaker 2: I don't have a spotter, and so doing pause reps

666
00:40:18,040 --> 00:40:20,400
Speaker 2: at the bottom end with things like bench press or

667
00:40:20,440 --> 00:40:24,440
Speaker 2: incliine press or shoulder press, and I've really noticed it

668
00:40:24,480 --> 00:40:27,919
Speaker 2: helped me break through to be able to lift heavier.

669
00:40:28,440 --> 00:40:30,680
Speaker 1: Yeah, and you know what, like so many of the

670
00:40:30,719 --> 00:40:34,440
Speaker 1: things that we do, Like, think about this, everyone, how

671
00:40:34,440 --> 00:40:36,360
Speaker 1: many people have you seen in the gym who do

672
00:40:36,400 --> 00:40:40,960
Speaker 1: a bench press that's literally half a bench press right now,

673
00:40:41,080 --> 00:40:45,040
Speaker 1: I'm just going to give you some fundamental science. So

674
00:40:46,600 --> 00:40:49,759
Speaker 1: without going too deep or weird, the easiest part of

675
00:40:49,800 --> 00:40:51,880
Speaker 1: the bench press is the top half of the movement.

676
00:40:53,160 --> 00:40:55,000
Speaker 1: The top half of the movement, you've got the most

677
00:40:55,040 --> 00:40:59,360
Speaker 1: power and the most leverage and the greatest biomechanical advantage.

678
00:41:00,400 --> 00:41:03,080
Speaker 1: Where you are the weakest in terms of strength to

679
00:41:03,120 --> 00:41:06,040
Speaker 1: do that move is at the very bottom of the movement.

680
00:41:06,840 --> 00:41:10,719
Speaker 1: You are at a biomechanical disadvantage, You've got the least leverage,

681
00:41:10,760 --> 00:41:14,319
Speaker 1: and it's the hardest to move the weight. Now, what

682
00:41:14,400 --> 00:41:17,040
Speaker 1: if you did this. What if you went into the

683
00:41:17,080 --> 00:41:19,000
Speaker 1: gym and you got old mate who bench presses one

684
00:41:19,080 --> 00:41:23,000
Speaker 1: hundred kilos for ten top reps and we all know

685
00:41:23,040 --> 00:41:25,640
Speaker 1: what I'm talking about. One hundred kilos ten reps, but

686
00:41:25,680 --> 00:41:29,000
Speaker 1: they're only half, and it's the top half. If you

687
00:41:29,080 --> 00:41:31,280
Speaker 1: tried to get old mate to do the same weight

688
00:41:31,640 --> 00:41:35,600
Speaker 1: only doing the bottom half, very unlikely that he would

689
00:41:35,640 --> 00:41:40,480
Speaker 1: get five. Right, So, whole range of movement, like we

690
00:41:40,520 --> 00:41:43,640
Speaker 1: want one hundred percent of the movement come down, touch

691
00:41:43,719 --> 00:41:46,520
Speaker 1: the bar on the chest, or if you want to

692
00:41:46,560 --> 00:41:49,600
Speaker 1: increase intensity and like tift off in trains without a

693
00:41:49,640 --> 00:41:54,040
Speaker 1: spotter or a partner. Go down, hold the weight just

694
00:41:54,120 --> 00:41:57,040
Speaker 1: above your chest, like two milimeters, so it's not resting

695
00:41:57,080 --> 00:41:59,759
Speaker 1: on your chest. Count to three or five, and then

696
00:41:59,800 --> 00:42:03,919
Speaker 1: take a back up again, same movement, same weight, much

697
00:42:03,960 --> 00:42:05,960
Speaker 1: different effect.

698
00:42:06,560 --> 00:42:09,839
Speaker 2: And how hard should we train? And how should we

699
00:42:09,960 --> 00:42:13,680
Speaker 2: or should we periodize train? Yeah?

700
00:42:13,719 --> 00:42:18,720
Speaker 1: Cool? So I think, you know, once we get past

701
00:42:18,760 --> 00:42:21,200
Speaker 1: a point. Remember, so, I think there's something else in

702
00:42:21,239 --> 00:42:25,080
Speaker 1: there about intensity, So let's talk about intensity and relative

703
00:42:25,080 --> 00:42:28,600
Speaker 1: intensity and how hard. Let's answer that in the same question. So,

704
00:42:29,880 --> 00:42:34,440
Speaker 1: I mean hard is relative to the individual. So Tiff

705
00:42:34,520 --> 00:42:41,200
Speaker 1: just benched sixty five kilos. Go Tiff. Now Tiff is

706
00:42:41,280 --> 00:42:46,960
Speaker 1: a a drug free she's using a bit of testosterone cream,

707
00:42:47,000 --> 00:42:48,799
Speaker 1: which she spoken about. Are you're still doing that or no?

708
00:42:49,040 --> 00:42:50,920
Speaker 2: Yeah? Yeah, that's a very small dose.

709
00:42:51,000 --> 00:42:54,520
Speaker 1: But she's doing a therapeutic I mean this respectfully female

710
00:42:54,560 --> 00:42:58,440
Speaker 1: dose that a doctor's prescribed. Right. She's not on the pause,

711
00:42:58,560 --> 00:43:01,640
Speaker 1: not for yeah, yeah, yeah, she's not on the gear,

712
00:43:01,760 --> 00:43:07,160
Speaker 1: she's not taking any performance enhancing in inverted commas. Right.

713
00:43:07,719 --> 00:43:13,560
Speaker 1: So for a forty two year old, you know, regular

714
00:43:13,680 --> 00:43:18,320
Speaker 1: member of society to bench press sixty five kilos is

715
00:43:18,360 --> 00:43:23,040
Speaker 1: fucking amazing, right, But all that tells me is that one.

716
00:43:23,080 --> 00:43:25,319
Speaker 1: You've got pretty good genetics, but do you train in

717
00:43:25,360 --> 00:43:29,000
Speaker 1: a way where you force your body to be somewhere

718
00:43:29,040 --> 00:43:33,280
Speaker 1: near optimal? And that is because you're okay with pain,

719
00:43:33,719 --> 00:43:41,320
Speaker 1: You're okay with dom's post exercise soreness or delayed onset muscles, horness, whatever,

720
00:43:42,800 --> 00:43:46,880
Speaker 1: and you are very consistent and your diet is mostly

721
00:43:46,920 --> 00:43:51,200
Speaker 1: good except for the muffins.

722
00:43:48,680 --> 00:43:51,080
Speaker 2: Their cookies and they're so worth it.

723
00:43:51,400 --> 00:43:54,360
Speaker 1: And your attitude sometimes is fucked. So it's a miracle

724
00:43:54,440 --> 00:43:55,600
Speaker 1: that you get the results you do.

725
00:43:55,880 --> 00:44:00,600
Speaker 2: But no, I'm just saying that's fair, that's yeah, yeah,

726
00:44:00,640 --> 00:44:01,480
Speaker 2: yeah yeah.

727
00:44:01,600 --> 00:44:05,200
Speaker 1: But the bottom line is, you know, I think that

728
00:44:05,320 --> 00:44:08,040
Speaker 1: for those of you who go I want to opt,

729
00:44:08,160 --> 00:44:10,640
Speaker 1: not just like I'm just happy to show up and

730
00:44:10,719 --> 00:44:13,280
Speaker 1: which is fine, by the way, and have some muscle

731
00:44:13,400 --> 00:44:16,280
Speaker 1: and sweat a bit and do work out and gradually

732
00:44:16,320 --> 00:44:19,520
Speaker 1: improve over time, which I think is an absolutely fair

733
00:44:19,560 --> 00:44:23,120
Speaker 1: and reasonable goal, nothing at all bad about that. But

734
00:44:23,160 --> 00:44:25,400
Speaker 1: for those of you, go, fuck it. I want to

735
00:44:26,320 --> 00:44:27,799
Speaker 1: I want to take myself for a bit of a

736
00:44:27,840 --> 00:44:31,000
Speaker 1: test drive and see what's possible. I want to see

737
00:44:31,000 --> 00:44:34,520
Speaker 1: what I can do at my age with my body.

738
00:44:34,560 --> 00:44:36,400
Speaker 1: I don't want to be reckless. I don't want to

739
00:44:36,440 --> 00:44:41,520
Speaker 1: be put myself in harm's way. But what I do

740
00:44:41,600 --> 00:44:43,360
Speaker 1: want to do is what I want to do is

741
00:44:43,400 --> 00:44:46,360
Speaker 1: see how strong I could get, or how fast I

742
00:44:46,360 --> 00:44:48,840
Speaker 1: could run that distance, or how quick I could swim

743
00:44:48,880 --> 00:44:54,120
Speaker 1: that distance, or how wide I could get into side

744
00:44:54,120 --> 00:44:56,800
Speaker 1: splits or front splits or whatever it is, like, whatever

745
00:44:56,840 --> 00:45:01,040
Speaker 1: the fitness variable is, right. So I think the best

746
00:45:01,080 --> 00:45:03,160
Speaker 1: way to do that is to be really methodical and

747
00:45:03,200 --> 00:45:06,759
Speaker 1: to track everything that you do with whatever it is

748
00:45:06,760 --> 00:45:10,920
Speaker 1: the thing that you're trying to become more elite at.

749
00:45:11,000 --> 00:45:17,000
Speaker 1: So if it's strength, track your workouts, sets, reps, volume, weight,

750
00:45:17,239 --> 00:45:20,520
Speaker 1: recovery time, because it's in the tracking, and it's in

751
00:45:20,560 --> 00:45:22,920
Speaker 1: the paying attention, and it's in the doing the work,

752
00:45:23,280 --> 00:45:25,319
Speaker 1: and bring it all together in that way that you

753
00:45:25,440 --> 00:45:27,960
Speaker 1: will figure out what's optimal for you and what's not.

754
00:45:28,960 --> 00:45:31,959
Speaker 1: Because even someone who's trained, you know all the people

755
00:45:32,000 --> 00:45:34,080
Speaker 1: I've trained, if I sat down with you and I

756
00:45:34,120 --> 00:45:36,239
Speaker 1: looked at you, and even if I did an assessment

757
00:45:36,280 --> 00:45:38,080
Speaker 1: on you and you told me about your goals and

758
00:45:38,120 --> 00:45:42,919
Speaker 1: your background, when I write you a program, it's still

759
00:45:42,920 --> 00:45:47,160
Speaker 1: a very educated guess. I don't know exactly what the

760
00:45:47,200 --> 00:45:50,680
Speaker 1: outcome will be because I don't know. I don't know

761
00:45:50,800 --> 00:45:54,359
Speaker 1: your physiology, I don't know your genetics, I don't know

762
00:45:54,400 --> 00:45:57,840
Speaker 1: your immune system. I don't know your capacity inside out.

763
00:45:58,520 --> 00:46:01,760
Speaker 1: But time will telp so by the time. Like for example,

764
00:46:01,800 --> 00:46:05,560
Speaker 1: when I trained people for years, which I did, I

765
00:46:05,680 --> 00:46:08,719
Speaker 1: knew exactly how their body would respond to pretty much

766
00:46:09,040 --> 00:46:12,320
Speaker 1: any stimuli because I just work with them for so long.

767
00:46:13,080 --> 00:46:16,759
Speaker 1: But yeah, high level trial and error we call it.

768
00:46:17,120 --> 00:46:20,480
Speaker 1: And you know if you can if I wanted to

769
00:46:20,600 --> 00:46:22,440
Speaker 1: quantify it a little bit, let's say you can do

770
00:46:22,480 --> 00:46:25,800
Speaker 1: a movement really well with good form safely, any movement

771
00:46:25,800 --> 00:46:29,000
Speaker 1: in the gym. Now we're talking about strength. If you

772
00:46:29,040 --> 00:46:34,720
Speaker 1: can do fifteen of those with good form, reduce the reps,

773
00:46:34,840 --> 00:46:37,719
Speaker 1: increase the weight. If that's what you want, if you're

774
00:46:37,719 --> 00:46:39,560
Speaker 1: in this, I want to get more muscle and stronger

775
00:46:39,560 --> 00:46:42,840
Speaker 1: and more powerful, then lower the reps, increase the weight.

776
00:46:43,600 --> 00:46:47,520
Speaker 1: And it's sometimes that workout is not as fulfilling in

777
00:46:47,600 --> 00:46:50,840
Speaker 1: the moment because you almost feel like you're cheating because

778
00:46:50,840 --> 00:46:53,759
Speaker 1: you're having more recovery time and you're not doing as

779
00:46:53,840 --> 00:46:57,319
Speaker 1: much volume. But all we're trying to do, especially when

780
00:46:57,360 --> 00:47:00,440
Speaker 1: we talk about strength, all we're trying to do when

781
00:47:00,480 --> 00:47:05,120
Speaker 1: we exercise is literally just stimulate our body to respond

782
00:47:05,120 --> 00:47:10,320
Speaker 1: a certain way, and all increased strength is adaptation, increased

783
00:47:10,360 --> 00:47:14,280
Speaker 1: hyperch free muscle mass, adaptation, better range of movement around

784
00:47:14,280 --> 00:47:18,520
Speaker 1: the joint, adaptation, lower heart rate, adaptation, being able to

785
00:47:18,680 --> 00:47:22,480
Speaker 1: improve your VO two max, your lung capacity, your performance

786
00:47:22,520 --> 00:47:29,239
Speaker 1: capacity aerobically, adaptation, you know, losing body fat adaptation. What

787
00:47:29,280 --> 00:47:33,040
Speaker 1: do we do. We increase expenditure, we decrease calories perhaps

788
00:47:33,120 --> 00:47:35,600
Speaker 1: or both of those, or one of those, and we

789
00:47:35,640 --> 00:47:39,040
Speaker 1: see our body composition changes. We lose fat, we build muscle.

790
00:47:39,080 --> 00:47:42,319
Speaker 1: What's that? It's adaptation to a stimulus or stimuli. It's

791
00:47:42,480 --> 00:47:49,120
Speaker 1: all the same thing, express differently. Let's do Oh wow,

792
00:47:49,360 --> 00:47:51,759
Speaker 1: we've been. Let's do three more. Unless you want to

793
00:47:51,800 --> 00:47:52,640
Speaker 1: do more, Let's.

794
00:47:52,400 --> 00:47:56,200
Speaker 2: Do three Okay, I'd like to talk about recovery there,

795
00:47:56,239 --> 00:47:59,879
Speaker 2: So how many days a week should we can we

796
00:48:00,239 --> 00:48:03,160
Speaker 2: and if we're going to do more rather than less,

797
00:48:03,320 --> 00:48:05,279
Speaker 2: how do we manage our recovery?

798
00:48:05,600 --> 00:48:10,240
Speaker 1: Okay, that's good. So I'm going to just I feel

799
00:48:10,280 --> 00:48:13,319
Speaker 1: like most people listening to this will be more about

800
00:48:13,440 --> 00:48:16,360
Speaker 1: gym stuff rather than general stuff, and I could be wrong,

801
00:48:16,800 --> 00:48:19,880
Speaker 1: but so let me talk about gym stuff to start.

802
00:48:20,600 --> 00:48:27,000
Speaker 1: So now there's a thing in thing in strength training

803
00:48:27,080 --> 00:48:29,960
Speaker 1: called split routine or a split workout where we train

804
00:48:30,000 --> 00:48:33,360
Speaker 1: different muscle groups over day different days. So I'm writing

805
00:48:33,400 --> 00:48:38,000
Speaker 1: this in front of me. So let's say, let's say Monday,

806
00:48:38,600 --> 00:48:42,760
Speaker 1: I do all pushing movements. So I do bench press.

807
00:48:42,840 --> 00:48:45,600
Speaker 1: Some Monday's pushing. I do bench press, I do shoulder press,

808
00:48:45,680 --> 00:48:50,359
Speaker 1: I do dips, I do incline press. I might do

809
00:48:50,440 --> 00:48:53,440
Speaker 1: some flies in there which are not a pressing movement,

810
00:48:53,840 --> 00:48:57,560
Speaker 1: a pushing movement, but they're not a pulling movement. All

811
00:48:57,640 --> 00:48:59,880
Speaker 1: upper body pushing. And then day two I might do

812
00:49:00,120 --> 00:49:00,960
Speaker 1: all upper body.

813
00:49:01,040 --> 00:49:01,120
Speaker 3: No.

814
00:49:01,400 --> 00:49:04,120
Speaker 1: Day two, I'm going to do legs. Day two, I'm

815
00:49:04,120 --> 00:49:05,799
Speaker 1: going to do legs and lower back. I'm going to

816
00:49:05,800 --> 00:49:08,560
Speaker 1: give my upper body a complete day of rest. Day

817
00:49:08,560 --> 00:49:12,239
Speaker 1: two is lower body. Day three, I'm now back to

818
00:49:12,520 --> 00:49:16,200
Speaker 1: upper body and I'm doing but instead of pushing movements,

819
00:49:16,239 --> 00:49:19,919
Speaker 1: I'm doing pulling and or elbow flexion movements. So all

820
00:49:19,960 --> 00:49:24,120
Speaker 1: pushing movements is elbow extension where we're straightening the elbow,

821
00:49:24,800 --> 00:49:30,399
Speaker 1: and all pulling movements is elbow flexion, just like doing

822
00:49:30,400 --> 00:49:34,759
Speaker 1: a barbell curl is flexing is narrowing the gap at

823
00:49:34,800 --> 00:49:39,160
Speaker 1: the elbow or reducing the angle. All pulling movements are

824
00:49:40,040 --> 00:49:42,480
Speaker 1: unless we're talking about straight arm pulling a weight from

825
00:49:42,520 --> 00:49:46,520
Speaker 1: the floor. But as we understand, generally pulling is biceps

826
00:49:46,520 --> 00:49:52,080
Speaker 1: and bracalis and back, so nearly all back exercises are

827
00:49:52,080 --> 00:49:55,839
Speaker 1: pulling movements, and we can alternate that. So what we're

828
00:49:55,880 --> 00:50:00,560
Speaker 1: doing is day one pushing stuff, Day two lower body,

829
00:50:00,640 --> 00:50:03,840
Speaker 1: so no upper body. Day three back to upper body,

830
00:50:04,760 --> 00:50:07,920
Speaker 1: but now we're pulling stuff. Day four we might have

831
00:50:09,000 --> 00:50:11,359
Speaker 1: a day off, so we would call this three on

832
00:50:11,360 --> 00:50:14,759
Speaker 1: one off as a split routine, and then day five

833
00:50:14,840 --> 00:50:17,200
Speaker 1: we come back to pushing stuff with our upper body.

834
00:50:18,080 --> 00:50:20,920
Speaker 1: Day six we're back to pushing stuff for lifting stuff

835
00:50:20,920 --> 00:50:25,279
Speaker 1: with our lower body, and then day seven in this

836
00:50:25,400 --> 00:50:28,520
Speaker 1: routine we would be back to upper body pulling, and

837
00:50:28,560 --> 00:50:31,080
Speaker 1: then day eight, So it's a four day cycle of

838
00:50:31,160 --> 00:50:34,200
Speaker 1: three days on one day off. It's a four day rotation.

839
00:50:34,840 --> 00:50:36,920
Speaker 1: But I mean I just gave you an example. You

840
00:50:36,960 --> 00:50:39,080
Speaker 1: could break that up a million ways. So what that

841
00:50:39,200 --> 00:50:42,120
Speaker 1: means is we're actually training a lot, but we're still

842
00:50:42,120 --> 00:50:47,120
Speaker 1: allowing For example, my upper body pushing muscles are getting

843
00:50:47,160 --> 00:50:51,279
Speaker 1: three days rest, my legs are getting three days rest.

844
00:50:51,360 --> 00:50:54,680
Speaker 1: My legs and lower body, my upper body pulling muscles

845
00:50:54,680 --> 00:50:57,520
Speaker 1: are getting you know, we could break this up differently.

846
00:50:57,640 --> 00:51:01,000
Speaker 1: We could go, I'm doing all the muscles on the

847
00:51:01,200 --> 00:51:03,360
Speaker 1: front of my lower body and the muscles on the

848
00:51:03,400 --> 00:51:06,319
Speaker 1: back of my lower body. So day one is you know,

849
00:51:06,400 --> 00:51:09,080
Speaker 1: squats and leg press and leg extension, which is not

850
00:51:09,239 --> 00:51:14,680
Speaker 1: only but primarily quads, and day two I could be

851
00:51:14,760 --> 00:51:21,840
Speaker 1: doing calf raises and hip thrusts and leg curls and

852
00:51:22,040 --> 00:51:24,760
Speaker 1: all the stuff that's working my ars and hamstrings and calves.

853
00:51:25,160 --> 00:51:28,919
Speaker 1: So we can break it up really however we want,

854
00:51:28,960 --> 00:51:31,320
Speaker 1: And there's a way to be pretty consistent with training

855
00:51:31,360 --> 00:51:35,719
Speaker 1: where we're not overloading. Failing that, if you go, fuck that,

856
00:51:35,880 --> 00:51:40,200
Speaker 1: I don't have that time, then I would suggest that

857
00:51:40,280 --> 00:51:42,640
Speaker 1: you do maybe a full body workout and you do

858
00:51:42,719 --> 00:51:46,040
Speaker 1: it every second or third day. But if you are

859
00:51:46,239 --> 00:51:50,080
Speaker 1: to all the more advanced end of the scale, I'll

860
00:51:50,120 --> 00:51:54,320
Speaker 1: be training hard. I'd be picking five or six multi

861
00:51:54,440 --> 00:51:58,600
Speaker 1: joint that is, compound movements that pretty much encompass my

862
00:51:58,640 --> 00:52:02,440
Speaker 1: whole body. Going in on Monday, I'd be smashing myself

863
00:52:02,680 --> 00:52:06,240
Speaker 1: in a smart way. I'd be having Tuesday, maybe Wednesday

864
00:52:06,239 --> 00:52:09,440
Speaker 1: off and then hitting the repeat button. So there's a

865
00:52:09,520 --> 00:52:12,920
Speaker 1: myriad of ways and then back to your question about

866
00:52:13,000 --> 00:52:17,400
Speaker 1: periodization over over time. So you asked, I don't know

867
00:52:17,440 --> 00:52:21,000
Speaker 1: if in this question or earlier, but periodization basically just

868
00:52:21,120 --> 00:52:27,040
Speaker 1: means that we have phases where we train differently. It

869
00:52:27,160 --> 00:52:29,920
Speaker 1: might be higher reps, lower weight, lower reps higher weight.

870
00:52:30,280 --> 00:52:33,480
Speaker 1: It might be working at like a loading phase where

871
00:52:33,480 --> 00:52:36,800
Speaker 1: I'm just building and building and building, and a tapering phase.

872
00:52:37,160 --> 00:52:40,279
Speaker 1: In the loading phase, I'm really going balls to the wall,

873
00:52:40,360 --> 00:52:44,040
Speaker 1: so to speak. I'm lifting heavy, I'm lifting often, I'm

874
00:52:44,080 --> 00:52:48,120
Speaker 1: getting myself pretty fatigued, but I'm building overall strength and

875
00:52:48,120 --> 00:52:51,239
Speaker 1: power and speed, whatever it is. And then I realized, let's,

876
00:52:51,239 --> 00:52:54,560
Speaker 1: for example, say, for example, a sprinter who's got an

877
00:52:54,560 --> 00:52:57,719
Speaker 1: event in six weeks, he or she would start to

878
00:52:57,840 --> 00:53:00,160
Speaker 1: taper it six weeks or four weeks to pen on

879
00:53:00,200 --> 00:53:03,080
Speaker 1: the program and the coach, and then they would still

880
00:53:03,080 --> 00:53:06,640
Speaker 1: be training, but they're winding back the intensity. They're keeping

881
00:53:06,680 --> 00:53:10,320
Speaker 1: what they've got while they're allowing their body to refresh somewhat.

882
00:53:10,600 --> 00:53:12,239
Speaker 1: So there's a lot of science and a lot of

883
00:53:13,520 --> 00:53:16,560
Speaker 1: logic that goes into that as well, and we can

884
00:53:16,640 --> 00:53:20,240
Speaker 1: also do that as general trainers. And there are days

885
00:53:20,280 --> 00:53:23,400
Speaker 1: where it's not periodization, but there are days where I

886
00:53:23,440 --> 00:53:25,280
Speaker 1: go into the gym, I feel great and I smash

887
00:53:25,360 --> 00:53:29,520
Speaker 1: myself because my body's Remember, biofeedback is your body telling

888
00:53:29,520 --> 00:53:33,000
Speaker 1: you what's up, for good or bad. Sometimes I go

889
00:53:33,040 --> 00:53:35,440
Speaker 1: into the gym, I'm pumped, I'm excited, I'm full of energy.

890
00:53:35,520 --> 00:53:38,359
Speaker 1: Other days I go in I'm not feeling it. It's

891
00:53:38,400 --> 00:53:42,720
Speaker 1: not emotionally psychologically, it's just that you know, my body's

892
00:53:42,800 --> 00:53:45,960
Speaker 1: not ten out of ten today, my body's six or seven.

893
00:53:46,040 --> 00:53:48,399
Speaker 1: So I'll train accordingly. I'll still train, but I'll pay

894
00:53:48,440 --> 00:53:51,000
Speaker 1: attention to the data.

895
00:53:51,040 --> 00:53:54,400
Speaker 2: How often should we be attempting one rep max for

896
00:53:54,440 --> 00:53:58,600
Speaker 2: our large compound movements and training to failure reps.

897
00:54:01,120 --> 00:54:04,000
Speaker 1: I think most people probably don't ever need to do

898
00:54:04,080 --> 00:54:07,439
Speaker 1: one rms, but I think people who want to. I'm

899
00:54:07,480 --> 00:54:11,120
Speaker 1: going to say, and this is just bro science with

900
00:54:12,239 --> 00:54:15,560
Speaker 1: power athletes and strength athletes, and by that I mean

901
00:54:16,200 --> 00:54:19,080
Speaker 1: you know people who compete in strength events per se

902
00:54:19,200 --> 00:54:23,480
Speaker 1: or power events per se. But then also you know runners, sprinters,

903
00:54:23,560 --> 00:54:32,439
Speaker 1: that's their power athletes, footballers are even netballers who they

904
00:54:32,560 --> 00:54:35,600
Speaker 1: need to be strong and powerful and have great speed

905
00:54:36,200 --> 00:54:40,840
Speaker 1: and lateral movement and acceleration. One rms are great, but

906
00:54:40,920 --> 00:54:43,799
Speaker 1: they are the highest risk thing you can do in

907
00:54:43,800 --> 00:54:48,719
Speaker 1: a gym other than training badly. So I wouldn't do

908
00:54:48,760 --> 00:54:52,360
Speaker 1: a one RM these days for obvious reasons. But I

909
00:54:52,400 --> 00:54:55,759
Speaker 1: think if you're fit and strong and relatively injury free,

910
00:54:55,840 --> 00:54:59,800
Speaker 1: and you warm up and everything's done well, the actual

911
00:55:00,000 --> 00:55:02,799
Speaker 1: answer is anyone can do one RMS if they're in

912
00:55:03,480 --> 00:55:06,840
Speaker 1: you know, good nick. But as an athlete who just

913
00:55:06,880 --> 00:55:10,000
Speaker 1: wants to check where they're at, I would maybe do

914
00:55:10,719 --> 00:55:16,839
Speaker 1: one RM, one RM or a more. I'm more likely

915
00:55:16,920 --> 00:55:19,840
Speaker 1: to do two or three rms than one because it

916
00:55:19,880 --> 00:55:22,920
Speaker 1: still gives us a real insight into absolute strength. But

917
00:55:23,000 --> 00:55:26,000
Speaker 1: what it does is it just gives us a baseline.

918
00:55:26,040 --> 00:55:27,799
Speaker 1: And you know, if I did it today, I would

919
00:55:27,800 --> 00:55:31,160
Speaker 1: go along the thirtieth of August twenty twenty five, I

920
00:55:31,239 --> 00:55:36,520
Speaker 1: did this, and then moving forward, I've got I've got

921
00:55:36,719 --> 00:55:40,440
Speaker 1: something to compare myself to, which is the only person

922
00:55:40,440 --> 00:55:41,680
Speaker 1: I should compare myself to.

923
00:55:44,880 --> 00:55:49,799
Speaker 2: I've got a couple more. How do you suggest integrating

924
00:55:50,040 --> 00:55:53,880
Speaker 2: cardio for those who want to implement cardio into that training?

925
00:55:54,000 --> 00:55:56,000
Speaker 2: How do we do cardio and rest? And is there

926
00:55:56,000 --> 00:55:57,480
Speaker 2: a preferred style of cardio?

927
00:55:58,440 --> 00:56:02,040
Speaker 1: Yeah? So, I mean you and I have spoken before

928
00:56:02,120 --> 00:56:05,560
Speaker 1: about you know, slow steady, you know, more kind of

929
00:56:06,280 --> 00:56:12,480
Speaker 1: aerobic endurancy stuff versus interval training. But for people, remember

930
00:56:12,520 --> 00:56:14,440
Speaker 1: we're talking about people are at the pointerier end of

931
00:56:14,440 --> 00:56:18,799
Speaker 1: the scale. I prefer this is just my preference. But

932
00:56:18,960 --> 00:56:21,319
Speaker 1: and again it depends on what you're training for. But

933
00:56:21,400 --> 00:56:23,759
Speaker 1: if you're doing cardio just because you kind of have

934
00:56:23,840 --> 00:56:31,120
Speaker 1: to do cardio from cardiovascular VO two max absolute fitness perspective,

935
00:56:32,760 --> 00:56:36,080
Speaker 1: we know that that you can get more aerobic benefit

936
00:56:37,760 --> 00:56:40,000
Speaker 1: in a way shorter amount of time than going for

937
00:56:40,040 --> 00:56:42,560
Speaker 1: a thirty minute plot every day of the week. Nothing

938
00:56:42,600 --> 00:56:45,360
Speaker 1: wrong with thirty minute plods right by the way, I

939
00:56:45,520 --> 00:56:47,160
Speaker 1: walk for the best part of an hour and a

940
00:56:47,200 --> 00:56:50,400
Speaker 1: half a day, which is definitely not intense. But if

941
00:56:50,440 --> 00:56:54,240
Speaker 1: we're talking about I want the best bang for buck,

942
00:56:56,120 --> 00:56:59,000
Speaker 1: the best bang for buck is going to be interval

943
00:56:59,040 --> 00:57:01,080
Speaker 1: training where you are doing Let me give you an

944
00:57:01,120 --> 00:57:03,640
Speaker 1: example of what I'm talking about. This is again just

945
00:57:03,680 --> 00:57:08,160
Speaker 1: an example. Let me give you a fifteen minute program.

946
00:57:08,640 --> 00:57:11,080
Speaker 1: So fifteen minutes. I'm figuring this out as I go.

947
00:57:11,200 --> 00:57:13,120
Speaker 1: All right, so you jump on the bike, you warm

948
00:57:13,200 --> 00:57:17,400
Speaker 1: up for three minutes, and you're just steady state you're

949
00:57:17,440 --> 00:57:20,480
Speaker 1: warming up. This protocol could be used for a stepper,

950
00:57:20,520 --> 00:57:25,160
Speaker 1: for a grinder, for an air walker, for a ski erg,

951
00:57:25,880 --> 00:57:29,880
Speaker 1: you know, cross trainer, whatever. This this protocol so for

952
00:57:29,960 --> 00:57:32,640
Speaker 1: three minutes. Also it could be used on a treadmill,

953
00:57:32,680 --> 00:57:35,200
Speaker 1: and also it could be used running outdoors. So three

954
00:57:35,280 --> 00:57:40,160
Speaker 1: minutes is just steady state, getting blood moving, getting your breath,

955
00:57:40,640 --> 00:57:42,600
Speaker 1: you know, kind of warming into it. So then at

956
00:57:42,640 --> 00:57:45,280
Speaker 1: the four minute mark, remember this is just an example,

957
00:57:45,440 --> 00:57:49,280
Speaker 1: and you need to be at a reasonably advanced level.

958
00:57:51,080 --> 00:57:56,120
Speaker 1: Let's go with twenty seconds hard hard, not hard ish,

959
00:57:57,040 --> 00:58:01,960
Speaker 1: not kind of hard hard. And when you finish that

960
00:58:02,000 --> 00:58:04,600
Speaker 1: twenty seconds, if I offered you fifty bucks to be

961
00:58:04,640 --> 00:58:08,080
Speaker 1: able to stretch it to thirty, you couldn't. Right, if

962
00:58:08,080 --> 00:58:10,880
Speaker 1: you could have done another hard ten seconds, it's not

963
00:58:10,960 --> 00:58:14,480
Speaker 1: hard enough. At the end of the twenty you should

964
00:58:14,480 --> 00:58:17,920
Speaker 1: be pretty fucked. Again, this is not a personal recommendation,

965
00:58:18,560 --> 00:58:20,560
Speaker 1: but I'm talking for people in this space. Then you'd

966
00:58:20,640 --> 00:58:23,360
Speaker 1: so we go what we do is three minutes warm up,

967
00:58:23,400 --> 00:58:27,080
Speaker 1: and then we would go from minute three up two

968
00:58:27,160 --> 00:58:30,680
Speaker 1: minutes thirteen. So that gives us ten minutes. We're going

969
00:58:30,760 --> 00:58:35,720
Speaker 1: to do twenty on flat knacker, forty off slow, slow

970
00:58:35,760 --> 00:58:38,200
Speaker 1: pedaling or whatever it is. We're still moving we're not

971
00:58:38,320 --> 00:58:41,720
Speaker 1: doing nothing, but we've gone from flat out to one

972
00:58:41,800 --> 00:58:45,040
Speaker 1: hundred percent to twenty or thirty percent. We're just moving.

973
00:58:46,040 --> 00:58:50,000
Speaker 1: So the works ratio is once two, so twenty seconds working,

974
00:58:50,240 --> 00:58:54,920
Speaker 1: forty seconds recovering. Now your time's that by ten minutes, well,

975
00:58:54,960 --> 00:58:58,240
Speaker 1: ten minutes times twenty seconds flat out as two hundred seconds,

976
00:58:59,000 --> 00:59:03,080
Speaker 1: so two hundred second is three minutes and twenty seconds. Now,

977
00:59:03,840 --> 00:59:06,600
Speaker 1: So in a fifteen minute program, by the way, we

978
00:59:06,680 --> 00:59:09,920
Speaker 1: finished that at thirteen minutes, and the last two minutes

979
00:59:09,960 --> 00:59:12,160
Speaker 1: it takes us up to fifteen is just a steady

980
00:59:12,200 --> 00:59:15,640
Speaker 1: state pedal or run or ski or row or whatever

981
00:59:15,640 --> 00:59:17,840
Speaker 1: it is that you're doing. But what that means is

982
00:59:18,720 --> 00:59:22,800
Speaker 1: in a fifteen minute program, you have worked somewhere near

983
00:59:22,880 --> 00:59:27,120
Speaker 1: max for three minutes and twenty seconds and you have

984
00:59:27,320 --> 00:59:33,760
Speaker 1: not worked near max for eleven minutes and forty seconds.

985
00:59:33,960 --> 00:59:36,560
Speaker 1: So of the fifteen minute program, you're working hard for

986
00:59:36,640 --> 00:59:39,880
Speaker 1: three to twenty. Now, that seems like an easy PSY

987
00:59:39,960 --> 00:59:42,600
Speaker 1: program until you do it. And if you do that

988
00:59:42,720 --> 00:59:45,240
Speaker 1: program and you find it easy, you're not doing the

989
00:59:45,280 --> 00:59:49,000
Speaker 1: program right. Because I could take an AFL footballer put

990
00:59:49,000 --> 00:59:52,800
Speaker 1: them through that, or a National League netball player, somebody

991
00:59:52,840 --> 00:59:55,680
Speaker 1: who is a paid athlete and an elite athlete who

992
00:59:55,720 --> 00:59:59,520
Speaker 1: is aerobically good. Put them through what I would call

993
00:59:59,640 --> 01:00:03,640
Speaker 1: the right version of that, and they might have an

994
01:00:03,720 --> 01:00:05,200
Speaker 1: uncle buck at the end of it.

995
01:00:07,440 --> 01:00:09,640
Speaker 2: They're my favorite outcomes.

996
01:00:10,000 --> 01:00:14,640
Speaker 1: Yeah for me. For Michael, I used to do this

997
01:00:14,720 --> 01:00:16,880
Speaker 1: with back in the day. I had a training partner,

998
01:00:16,920 --> 01:00:19,040
Speaker 1: not the crab, another one. We used to smash ourselves.

999
01:00:19,960 --> 01:00:22,480
Speaker 1: And this is not glamorous everybody, but one of us,

1000
01:00:22,560 --> 01:00:26,400
Speaker 1: what Nelly, Every session one of us would spew and

1001
01:00:27,320 --> 01:00:30,440
Speaker 1: all the other one would do is stand there laughing

1002
01:00:30,520 --> 01:00:37,880
Speaker 1: and pointing hysterically like absolutely fucking zero empathy or care.

1003
01:00:38,760 --> 01:00:41,800
Speaker 2: That's a good effort for a conditioned, trained athlete to

1004
01:00:41,960 --> 01:00:44,680
Speaker 2: repeatedly be able to oh, yeah, spew.

1005
01:00:44,520 --> 01:00:48,760
Speaker 1: Terrory, yeah, well me and.

1006
01:00:47,560 --> 01:00:50,040
Speaker 2: And when I say good effort, that's fucking ridiculous.

1007
01:00:50,240 --> 01:00:52,760
Speaker 1: Well, we used to do this again. I'm not recommending

1008
01:00:52,760 --> 01:00:55,320
Speaker 1: this anyone this in fact, do not do this. But

1009
01:00:55,360 --> 01:00:58,240
Speaker 1: we used to do one hundred pound leg press, so

1010
01:00:58,280 --> 01:01:00,400
Speaker 1: fifty pound plates so not heavy, but we used to

1011
01:01:00,440 --> 01:01:02,760
Speaker 1: do ten sets of one hundred people.

1012
01:01:02,480 --> 01:01:05,560
Speaker 2: That aren't eighty two Can you convert that to kilograms?

1013
01:01:05,920 --> 01:01:09,960
Speaker 1: Oh, forty five kilos, So we do forty five give

1014
01:01:10,040 --> 01:01:17,000
Speaker 1: or take kilos one hundred reps, no rest, alternating times ten.

1015
01:01:17,880 --> 01:01:19,560
Speaker 1: So i'd do one hundred to head, do one hundred.

1016
01:01:19,560 --> 01:01:21,920
Speaker 1: I'd do one hundred of head, do one hundred. And

1017
01:01:22,720 --> 01:01:24,920
Speaker 1: we used to do this at my gym, so we weren't,

1018
01:01:24,960 --> 01:01:28,720
Speaker 1: you know, but we would literally, if you've got a

1019
01:01:28,760 --> 01:01:33,120
Speaker 1: queasy stomach, turn off now and you decide to stay,

1020
01:01:33,320 --> 01:01:38,440
Speaker 1: it's on you. We would take a bin with a

1021
01:01:38,480 --> 01:01:42,280
Speaker 1: bin liner brand new, and nearly every time that would

1022
01:01:42,360 --> 01:01:43,920
Speaker 1: not be brand new by the time.

1023
01:01:43,760 --> 01:01:45,600
Speaker 2: We finished psychopaths.

1024
01:01:45,920 --> 01:01:48,880
Speaker 1: Yeah, yeah, and that that's true. That's not me trying

1025
01:01:48,920 --> 01:01:50,520
Speaker 1: to sound like, yeah, we just did that, and we

1026
01:01:50,680 --> 01:01:53,760
Speaker 1: just and before you send me an email and go, well,

1027
01:01:53,800 --> 01:01:58,480
Speaker 1: that's just stupid. Yes, yes it is. That's why I'm saying,

1028
01:01:58,840 --> 01:02:02,920
Speaker 1: don't do it. But the dumb shit that I did

1029
01:02:03,000 --> 01:02:07,840
Speaker 1: when I was young in kind of an endeavor to

1030
01:02:07,880 --> 01:02:11,480
Speaker 1: see what my fucking outer limits were, you know, but

1031
01:02:12,120 --> 01:02:17,280
Speaker 1: it was fun. Like I would never recommend that, but

1032
01:02:17,360 --> 01:02:21,920
Speaker 1: I love that shit. I would never recommend it personally

1033
01:02:22,160 --> 01:02:25,920
Speaker 1: or professionally, but yeah, I just love that. You know,

1034
01:02:25,960 --> 01:02:28,920
Speaker 1: you're not going to die. But the most I'm going

1035
01:02:28,960 --> 01:02:32,920
Speaker 1: to digress for sixty seconds and tell you a funny story.

1036
01:02:33,800 --> 01:02:37,760
Speaker 1: My ex, one of my business partners, Mike Salisbury, good dude,

1037
01:02:37,840 --> 01:02:43,080
Speaker 1: shout out to Sulzi. He we were talking about running

1038
01:02:43,120 --> 01:02:47,160
Speaker 1: a marathon and it came up in the this is

1039
01:02:47,320 --> 01:02:50,120
Speaker 1: you're going to fucking cack at this. It came up

1040
01:02:50,200 --> 01:02:55,560
Speaker 1: in the conversation. We're talking about hydration and I don't

1041
01:02:55,560 --> 01:02:57,760
Speaker 1: know if he suggested or I suggest or as a

1042
01:02:57,920 --> 01:03:02,280
Speaker 1: hypothetical might have been me where I said, imagine if

1043
01:03:02,360 --> 01:03:06,200
Speaker 1: all you drank when you were doing your marathon was booze, right,

1044
01:03:07,080 --> 01:03:10,840
Speaker 1: because as you sweat, your blood volume decreases and you're

1045
01:03:10,840 --> 01:03:13,360
Speaker 1: putting all this booze on board. I'm like, I wonder

1046
01:03:13,720 --> 01:03:16,680
Speaker 1: what would happen. And he's like, oh, I'm going to

1047
01:03:16,720 --> 01:03:18,560
Speaker 1: do it. I'm like, no, I don't. I don't think that.

1048
01:03:18,640 --> 01:03:21,000
Speaker 1: He's like, I'm going to do it. So he did it.

1049
01:03:21,520 --> 01:03:26,120
Speaker 1: So we mapped out a seven k distance along Beach Road,

1050
01:03:26,160 --> 01:03:30,840
Speaker 1: the bike track, and he had a stubby I don't

1051
01:03:30,840 --> 01:03:32,600
Speaker 1: know what that is, three hundred and seventy five mil

1052
01:03:32,720 --> 01:03:36,680
Speaker 1: a beer at the start. Then he had one at seven, one,

1053
01:03:36,680 --> 01:03:39,080
Speaker 1: at fourteen, one, at twenty one, one, at twenty eight, one,

1054
01:03:39,120 --> 01:03:42,440
Speaker 1: at thirty five and one at forty two. So he

1055
01:03:42,720 --> 01:03:47,280
Speaker 1: whatever that is seven stubbies and drank no water. Now, also,

1056
01:03:47,320 --> 01:03:51,160
Speaker 1: everyone do not do this. And you're right, boys are

1057
01:03:51,240 --> 01:03:54,040
Speaker 1: fucked in the head. And I know all you mums

1058
01:03:54,040 --> 01:03:56,920
Speaker 1: who listen, who are loving mums, you're going, what the

1059
01:03:56,960 --> 01:03:59,320
Speaker 1: fuck is wrong with you? I agree?

1060
01:04:00,200 --> 01:04:03,680
Speaker 2: Wrong, we think you're this straighty one eighty no angel,

1061
01:04:03,720 --> 01:04:06,960
Speaker 2: that's never drank. But then you're pumping that into people

1062
01:04:07,000 --> 01:04:08,200
Speaker 2: that do a marathons. You.

1063
01:04:09,000 --> 01:04:15,360
Speaker 1: I didn't encourage him a lot, Yeah I did. I

1064
01:04:15,400 --> 01:04:19,520
Speaker 1: was curious about what would happen. And let's just say

1065
01:04:19,760 --> 01:04:23,320
Speaker 1: he was not very good having drunk seven beers and

1066
01:04:23,400 --> 01:04:27,000
Speaker 1: run forty two kilometers. He wasn't great. He was not

1067
01:04:27,040 --> 01:04:29,200
Speaker 1: in a great way for a day or two. But

1068
01:04:29,480 --> 01:04:34,320
Speaker 1: science tif science, you know, I mean, it's all for

1069
01:04:34,360 --> 01:04:35,000
Speaker 1: the greater good.

1070
01:04:35,760 --> 01:04:40,640
Speaker 2: All right, One last question I reckon for people rest

1071
01:04:40,720 --> 01:04:43,920
Speaker 2: and deconditioning. Do you think that it is beneficial for

1072
01:04:43,960 --> 01:04:46,200
Speaker 2: people to have a bit of a break at times

1073
01:04:46,240 --> 01:04:51,520
Speaker 2: completely and or when they do, how long before we

1074
01:04:51,560 --> 01:04:53,400
Speaker 2: start to decondition.

1075
01:04:55,160 --> 01:04:58,880
Speaker 1: We start? Well, okay, here's a really good example. An

1076
01:04:58,880 --> 01:05:02,200
Speaker 1: athlete breaks their their leg gets put in a plaster.

1077
01:05:02,960 --> 01:05:07,160
Speaker 1: When they put on the plaster that it's tight, within

1078
01:05:07,200 --> 01:05:12,440
Speaker 1: a few days it's loose. Maybe let's exclude swelling. But

1079
01:05:12,640 --> 01:05:17,200
Speaker 1: from the moment that you make something immobilized, it starts

1080
01:05:17,240 --> 01:05:21,000
Speaker 1: losing muscle, like within twenty four hours. So that's the

1081
01:05:21,040 --> 01:05:26,520
Speaker 1: extreme end of the case or the scale. But yeah,

1082
01:05:26,600 --> 01:05:31,280
Speaker 1: the answer is quite quickly. So if you say, you

1083
01:05:31,320 --> 01:05:34,200
Speaker 1: know what, I want to have four weeks off the gym,

1084
01:05:34,800 --> 01:05:40,520
Speaker 1: I would say, great, just don't do nothing like be active,

1085
01:05:40,720 --> 01:05:44,919
Speaker 1: walk more, stretch a bit. Just don't go from high

1086
01:05:45,040 --> 01:05:49,080
Speaker 1: activity to zero activity because that is literally bad for

1087
01:05:49,080 --> 01:05:55,840
Speaker 1: your health. Right, So yeah, but definitely, you know, yeah,

1088
01:05:56,120 --> 01:05:57,919
Speaker 1: if you train, if you've trained for a long time

1089
01:05:57,960 --> 01:05:59,840
Speaker 1: and you go, I just want to give my joints

1090
01:05:59,840 --> 01:06:03,480
Speaker 1: and muscles and ligaments and tendons of break, of course,

1091
01:06:04,440 --> 01:06:07,040
Speaker 1: or if you've been running for fucking twenty years. In fact,

1092
01:06:07,080 --> 01:06:09,440
Speaker 1: if you've been running for twenty years, the chances of

1093
01:06:09,480 --> 01:06:11,680
Speaker 1: you having a week or two off of minimal because

1094
01:06:11,840 --> 01:06:16,200
Speaker 1: you're a weirdo and like most people who run every

1095
01:06:16,280 --> 01:06:19,080
Speaker 1: day something of an addict, you're not really a wido.

1096
01:06:19,200 --> 01:06:21,680
Speaker 1: But like this is the thing. In fact, for many

1097
01:06:21,720 --> 01:06:23,840
Speaker 1: people tip who have trained for a very long time.

1098
01:06:24,040 --> 01:06:28,120
Speaker 1: Me included, it would probably be good for my body

1099
01:06:28,200 --> 01:06:32,800
Speaker 1: to have two weeks of no lifting weights. Chances of

1100
01:06:32,840 --> 01:06:35,480
Speaker 1: that happening as zero. What it was, I'm emotional.

1101
01:06:36,080 --> 01:06:39,480
Speaker 2: One of my early fights, I had a trip to Kakadu,

1102
01:06:39,880 --> 01:06:41,720
Speaker 2: so we went away, so I couldn't train and I

1103
01:06:41,840 --> 01:06:45,560
Speaker 2: was coming back ten days before the fight. Actually no,

1104
01:06:45,760 --> 01:06:48,040
Speaker 2: Also another one of my last fights as well, I

1105
01:06:48,080 --> 01:06:51,760
Speaker 2: went to Bali and came back ten days before the fight,

1106
01:06:53,240 --> 01:06:56,440
Speaker 2: and I didn't do any boxing over there, and I

1107
01:06:56,480 --> 01:06:59,120
Speaker 2: felt fresh out. And that was just showing me how

1108
01:06:59,840 --> 01:07:03,080
Speaker 2: my which I had pushed for so long with adequate

1109
01:07:03,120 --> 01:07:05,240
Speaker 2: recovery because that was back when I had gyms and

1110
01:07:05,280 --> 01:07:08,960
Speaker 2: businesses and I wasn't. It was very overstimulated in other

1111
01:07:09,000 --> 01:07:12,120
Speaker 2: areas of my life. Ye, so that was really interesting.

1112
01:07:12,720 --> 01:07:18,040
Speaker 1: Yeah, well, I mean that is just information. Like for you,

1113
01:07:18,320 --> 01:07:21,320
Speaker 1: I would go okay, because the biggest challenge for people

1114
01:07:21,320 --> 01:07:26,880
Speaker 1: who train a lot, me included, it's not biology, it's psychology.

1115
01:07:27,280 --> 01:07:30,720
Speaker 1: It's emotion. It's like, oh no, I'm not not training.

1116
01:07:31,160 --> 01:07:36,720
Speaker 1: I'm not not because it's we're addicted. Am I addicted? Yeah?

1117
01:07:36,760 --> 01:07:39,360
Speaker 1: I'm not crazy. You know. Yesterday I was away, I

1118
01:07:39,360 --> 01:07:41,640
Speaker 1: was in mil Jura. I was busy all day. I

1119
01:07:41,680 --> 01:07:44,040
Speaker 1: did not even look at a dumb belt, right, so

1120
01:07:44,160 --> 01:07:48,560
Speaker 1: can I not go? Of course I can, and but

1121
01:07:49,240 --> 01:07:52,360
Speaker 1: you know, I would probably do that five days a year,

1122
01:07:53,240 --> 01:07:54,800
Speaker 1: But if I had to do it twenty I would.

1123
01:07:56,680 --> 01:07:58,680
Speaker 1: You know, if something happened in my life and I

1124
01:07:58,680 --> 01:08:01,840
Speaker 1: could only get to the gym every other day, I'd

1125
01:08:01,880 --> 01:08:04,440
Speaker 1: be fine. But I don't need to do that. But

1126
01:08:04,680 --> 01:08:06,640
Speaker 1: if you said you've got to have two weeks of

1127
01:08:06,680 --> 01:08:11,520
Speaker 1: not lifting a weight for a medical reason, I would

1128
01:08:11,560 --> 01:08:15,560
Speaker 1: do that, but I would not enjoy that. I would

1129
01:08:15,600 --> 01:08:18,960
Speaker 1: not just do it. But that's again I'm not saying

1130
01:08:19,040 --> 01:08:23,880
Speaker 1: be like me, But that's why I mean, Like, this

1131
01:08:23,960 --> 01:08:26,800
Speaker 1: is why I love building habits that, for the most

1132
01:08:26,840 --> 01:08:29,960
Speaker 1: part work for you. Like if one of your habits

1133
01:08:31,000 --> 01:08:33,719
Speaker 1: is that you lift weights most days of your life,

1134
01:08:33,920 --> 01:08:36,920
Speaker 1: well it's not a terrible habits have as long as

1135
01:08:36,960 --> 01:08:41,599
Speaker 1: there's intelligence thrown into the process. Like, there are way

1136
01:08:41,640 --> 01:08:45,240
Speaker 1: worse habits than lifting heavy shit. There are way worse

1137
01:08:45,280 --> 01:08:47,200
Speaker 1: habits than going for a walk every day or a

1138
01:08:47,280 --> 01:08:50,920
Speaker 1: run or stretching every day, or you know. I think

1139
01:08:51,640 --> 01:08:54,120
Speaker 1: when people go, oh, you're obsessed or you're this, or

1140
01:08:54,160 --> 01:08:59,519
Speaker 1: you're that, and I'm like well, I'm not. But from

1141
01:08:59,560 --> 01:09:04,439
Speaker 1: where you stand by your you know, your fucking gauge, well,

1142
01:09:04,479 --> 01:09:11,920
Speaker 1: of course, but no disrespect, you know, Like, yeah, I

1143
01:09:11,960 --> 01:09:13,599
Speaker 1: can't say what I want to say, But you know what,

1144
01:09:13,720 --> 01:09:17,000
Speaker 1: some of the people that are critical of that have

1145
01:09:17,080 --> 01:09:20,280
Speaker 1: been critical of me over the years because I don't

1146
01:09:20,320 --> 01:09:23,479
Speaker 1: eat this and I don't do that, like despite the

1147
01:09:23,479 --> 01:09:27,320
Speaker 1: fact that it clearly works, right, you know, in that

1148
01:09:27,479 --> 01:09:31,960
Speaker 1: I'm touchwood, relatively healthy and functional, operational, and I'm in

1149
01:09:31,960 --> 01:09:35,040
Speaker 1: my sixties and you know, and I but but then

1150
01:09:35,080 --> 01:09:38,640
Speaker 1: when people criticize you for doing the thing that works

1151
01:09:39,280 --> 01:09:43,080
Speaker 1: while living in a body that clearly isn't working optimally,

1152
01:09:44,479 --> 01:09:47,200
Speaker 1: there's so much stuff you go, no, I just I'll

1153
01:09:47,240 --> 01:09:49,720
Speaker 1: just take it, you know. I'm like, I don't know

1154
01:09:49,760 --> 01:09:54,240
Speaker 1: why people feel compelled. Well I do because it makes

1155
01:09:54,280 --> 01:09:56,519
Speaker 1: them feel better about what they're not doing. So if

1156
01:09:56,560 --> 01:09:58,880
Speaker 1: you're the one that's the idiot, then they're not the idiot,

1157
01:09:59,040 --> 01:10:02,960
Speaker 1: and that's more comfortable. Yeah, it's been great.

1158
01:10:03,479 --> 01:10:05,120
Speaker 2: Do you think we covered everything that I think that

1159
01:10:05,160 --> 01:10:05,680
Speaker 2: was pretty good.

1160
01:10:06,160 --> 01:10:09,400
Speaker 1: I think we did a recently good job. And I'm

1161
01:10:09,439 --> 01:10:12,040
Speaker 1: going to admit that halfway through the episode my left

1162
01:10:12,040 --> 01:10:16,040
Speaker 1: ear blocked. I have this thing everybody, some of you

1163
01:10:16,080 --> 01:10:18,599
Speaker 1: have heard but called I think it's called ustation tube

1164
01:10:18,640 --> 01:10:21,320
Speaker 1: dysfunction and I'm going that. I tell you, Tiff, people

1165
01:10:21,320 --> 01:10:24,200
Speaker 1: don't need to know this, but fuck it, I'm going

1166
01:10:24,240 --> 01:10:26,240
Speaker 1: to the urologist on Monday.

1167
01:10:26,880 --> 01:10:28,040
Speaker 2: I'm very proud of you.

1168
01:10:28,360 --> 01:10:30,559
Speaker 1: Well, it's very big for me to go to a

1169
01:10:30,600 --> 01:10:33,760
Speaker 1: doctor because I'm a little bit of a baby boo.

1170
01:10:34,960 --> 01:10:37,280
Speaker 1: And it's all right, it'll sort itself out. I'll just

1171
01:10:37,320 --> 01:10:44,559
Speaker 1: fucking jog it out. Well. Yes, I made the booking

1172
01:10:44,640 --> 01:10:47,679
Speaker 1: last week, which was good, with a specialist with an

1173
01:10:47,720 --> 01:10:51,840
Speaker 1: e NT in those throats specialists, which is great. And

1174
01:10:51,920 --> 01:10:55,599
Speaker 1: I had one of the biggest challenges. I know we're finished,

1175
01:10:55,600 --> 01:10:57,320
Speaker 1: but fuck it, this is for free everyone.

1176
01:10:57,800 --> 01:10:57,920
Speaker 2: Uh.

1177
01:11:00,360 --> 01:11:03,840
Speaker 1: I did, as you know. I went to Mildura yesterday.

1178
01:11:03,880 --> 01:11:06,519
Speaker 1: I spoke all day or most of the day, by

1179
01:11:06,560 --> 01:11:09,000
Speaker 1: the way, shout out to the folks in Mildura. Fucking

1180
01:11:09,680 --> 01:11:12,559
Speaker 1: I cannot tell you how much I love Mildura and

1181
01:11:12,920 --> 01:11:15,760
Speaker 1: how much I love the people. And they know this.

1182
01:11:15,880 --> 01:11:18,000
Speaker 1: I'm going to because I said this, it's like stepping

1183
01:11:18,080 --> 01:11:22,519
Speaker 1: it's like visiting nineteen eighty five, and it was. It

1184
01:11:22,560 --> 01:11:25,960
Speaker 1: was great. They were great. But anyway, I spoke. I

1185
01:11:25,960 --> 01:11:28,800
Speaker 1: started speaking at nine and spoke through most of the day,

1186
01:11:29,439 --> 01:11:33,519
Speaker 1: and my left ear blocked, total blockage, like it just blocks,

1187
01:11:33,600 --> 01:11:37,200
Speaker 1: like with air. It's not wax, it's not water, and

1188
01:11:37,560 --> 01:11:39,240
Speaker 1: so I could only hear out of my right ear.

1189
01:11:39,280 --> 01:11:41,439
Speaker 1: But what happens with this blockage is and now your

1190
01:11:41,479 --> 01:11:44,439
Speaker 1: voice starts to echo in your head right. And it's

1191
01:11:44,479 --> 01:11:47,000
Speaker 1: to say it's hard as an understatement, but you just

1192
01:11:47,320 --> 01:11:51,600
Speaker 1: you know, I can't magically unblock it. And then at

1193
01:11:51,680 --> 01:11:57,160
Speaker 1: about I would say eleven thirty, and I spoke up

1194
01:11:57,240 --> 01:12:03,519
Speaker 1: until three or four. At eleven thirty, both years blocked.

1195
01:12:04,600 --> 01:12:07,960
Speaker 1: So now I've got my voice echoing in my head.

1196
01:12:08,520 --> 01:12:10,479
Speaker 1: I've got a room full of people looking at me.

1197
01:12:11,040 --> 01:12:14,120
Speaker 1: I've got to be interesting. I've got to be fully present.

1198
01:12:14,280 --> 01:12:18,040
Speaker 1: And yeah, that yesterday was while it was great and

1199
01:12:18,200 --> 01:12:22,080
Speaker 1: they enjoyed it and beyond the block DearS, I loved it.

1200
01:12:22,240 --> 01:12:26,880
Speaker 1: But it was one of the most challenging presentations I've

1201
01:12:26,880 --> 01:12:31,760
Speaker 1: ever done in my life because it's literally like just

1202
01:12:31,840 --> 01:12:37,760
Speaker 1: shoving I don't know, like almost those heavy duty headphones

1203
01:12:37,800 --> 01:12:41,439
Speaker 1: where you wear on an industrial site and it's just

1204
01:12:42,040 --> 01:12:45,439
Speaker 1: you can't hear anything. You know you're talking, but you

1205
01:12:45,479 --> 01:12:48,120
Speaker 1: can't even really hear your own voice in the room.

1206
01:12:48,479 --> 01:12:51,800
Speaker 1: You can hear it reverberating in your head, but you

1207
01:12:51,840 --> 01:12:55,640
Speaker 1: can't hear it in space in front of you. And

1208
01:12:55,680 --> 01:13:00,240
Speaker 1: then when people are asking me questions, I'm just constantly saying,

1209
01:13:01,040 --> 01:13:03,840
Speaker 1: could you repeat that? And they're literally ten feet away

1210
01:13:03,840 --> 01:13:08,519
Speaker 1: and they're like, how fucking old is this guy? I'm like,

1211
01:13:08,760 --> 01:13:11,400
Speaker 1: I'm so sorry. I told him, I told him what

1212
01:13:11,479 --> 01:13:15,280
Speaker 1: was going on. Yeah, they were great, But so I

1213
01:13:15,320 --> 01:13:19,880
Speaker 1: hope by I think it's Monday too. I hope by

1214
01:13:19,920 --> 01:13:23,400
Speaker 1: Monday three I have at least a solution or a plan.

1215
01:13:24,040 --> 01:13:28,639
Speaker 1: So I'm very excited. I'm very excited. All Right, it's

1216
01:13:28,680 --> 01:13:31,719
Speaker 1: been great. I know you've got a date tonight. Enjoy

1217
01:13:31,720 --> 01:13:35,479
Speaker 1: your date, and you know, I hope you and he

1218
01:13:36,040 --> 01:13:39,559
Speaker 1: just dance up in a storm because I know you

1219
01:13:39,600 --> 01:13:44,800
Speaker 1: love dancing. And yeah, report back in next time. We chat.

1220
01:13:44,840 --> 01:13:45,080
Speaker 1: We we