WEBVTT - #1979 Dear Kate Weaver - Harps & Tiff 0:00:01.040 --> 0:00:04.240 Tivity Ankle, Craig Anthony Harper, Hi, how are you? 0:00:04.559 --> 0:00:08.880 Yeah? Well, look I'm real, I'm real good has. 0:00:08.600 --> 0:00:12.559 How are you bursting out of my fucking flannel shirt? 0:00:12.560 --> 0:00:16.240 It's so excited. Let's hope that this effort lasts longer 0:00:16.280 --> 0:00:21.040 than ninety three seconds, because I'm glad you're I'm glad 0:00:21.079 --> 0:00:25.120 you're you, and I'm glad you're not a high maintenance 0:00:25.160 --> 0:00:27.920 client from a far away or I should say, guess 0:00:27.920 --> 0:00:31.800 from a far away land, because so far we wouldn't 0:00:31.800 --> 0:00:35.880 be impressing. Because my speaker has done a big pooh 0:00:35.920 --> 0:00:37.400 on top of itself. 0:00:37.159 --> 0:00:43.360 And I've been so what happens, folks, is I record 0:00:43.400 --> 0:00:47.559 at home, obviously with an external mike, which is mildly fancy, 0:00:47.840 --> 0:00:49.760 a road mic, and a few other bits and pieces, 0:00:49.800 --> 0:00:51.599 which is good, and you. 0:00:51.560 --> 0:00:54.040 Know, all the good gear, except I'm a more on 0:00:54.160 --> 0:00:59.440 and so when shit breaks, it's just like Banana's in pajamas, 0:00:59.560 --> 0:01:04.800 bunch of bumping into each other, just falling over, or 0:01:04.880 --> 0:01:07.000 picture one of those people and you know those big 0:01:07.040 --> 0:01:09.240 suits that they wear, the big blow up suits when 0:01:09.240 --> 0:01:12.440 they punch each other in like a boxing castle. Yeah, 0:01:12.480 --> 0:01:17.119 I'm like that guy, just bumping around Anyway, we're going on. 0:01:17.080 --> 0:01:20.880 For seventeen minutes, everyone, seventeen minutes. 0:01:20.640 --> 0:01:23.160 As we start. It's three eighteen right now. We started 0:01:23.200 --> 0:01:26.479 at three and I couldn't figure shit out for seven 0:01:26.480 --> 0:01:29.880 eight minutes. Anyway, here we are. How are you? Are 0:01:29.880 --> 0:01:30.440 you all right? 0:01:30.720 --> 0:01:32.560 Yeah, I'm very very good. Thanks? 0:01:33.800 --> 0:01:38.720 Now today is I should? I should? This is not 0:01:38.880 --> 0:01:41.400 good good potty, but fuck it, I'm going to do 0:01:41.440 --> 0:01:44.080 it live on the potty because some of the other 0:01:44.160 --> 0:01:49.160 days sent us a message which was lovely a week 0:01:49.320 --> 0:01:55.040 or so ago. I did, Fuck, it's not happening today. 0:01:55.040 --> 0:01:58.560 It's not coming up on my phone, so I can't anyway, somebody, 0:01:58.720 --> 0:02:02.040 fucking now, welcome back to you. Anything could go wrong. 0:02:02.080 --> 0:02:06.720 I'm crying, Carper, and everything is going wrong. That's why 0:02:06.760 --> 0:02:09.760 we called it that. Somebody put up a notice in 0:02:09.800 --> 0:02:13.440 the group apologies. There was a lady, I can't my 0:02:13.520 --> 0:02:15.639 thing won't open up, so I can't find you name. 0:02:15.680 --> 0:02:18.560 But she went, hey, love all the fitness ones, but 0:02:18.680 --> 0:02:22.280 they seem to be always more directed at beginners, and 0:02:22.320 --> 0:02:24.680 I went, that is a very good point. That's very observant. 0:02:24.800 --> 0:02:29.560 And so I even said, noted, I'm going to do 0:02:29.639 --> 0:02:32.119 something for people who are a little bit more advanced 0:02:32.120 --> 0:02:35.360 somewhere in the medium too. I'm about to go to 0:02:35.400 --> 0:02:40.399 the Olympics kind of category and we'll have a chat 0:02:40.440 --> 0:02:43.560 about that. So this is really four people who have 0:02:43.680 --> 0:02:46.280 been training for a while. I've got some experience, some fitness, 0:02:46.320 --> 0:02:51.360 some strength, anywhere between. You know, three probably six to 0:02:51.400 --> 0:02:54.320 twelve months of experience where you've really started to change 0:02:54.320 --> 0:02:57.160 and adapt and you're not a beginner anymore. You don't 0:02:57.160 --> 0:03:00.600 have your training wheels on anymore, and you've started to 0:03:00.600 --> 0:03:03.680 get some results, or you could be anyone through to 0:03:05.120 --> 0:03:08.240 somebody who's at the very point end of a sport. 0:03:09.000 --> 0:03:12.320 Remember we're not talking about individual sports. We're talking about 0:03:12.440 --> 0:03:17.400 training bodies. We're talking about conditioning bodies. And that is 0:03:17.480 --> 0:03:21.840 conditioning bodies for life, conditioning bodies for health and wellness 0:03:21.919 --> 0:03:26.000 and function and performance, and also conditioning bodies for sport 0:03:26.600 --> 0:03:29.800 if that's where you're at. And of course, a conditioning 0:03:29.840 --> 0:03:31.400 program for a runner is not going to be the 0:03:31.440 --> 0:03:33.160 same for a powerlifter, is not going to be the 0:03:33.200 --> 0:03:36.440 same for somebody who's got a history of lower back 0:03:36.480 --> 0:03:40.120 injuries and wants to be able to play footy again 0:03:40.280 --> 0:03:43.520 or whatever it is, or just the average punter who's 0:03:43.600 --> 0:03:47.240 fifty or sixty or seventy and says, I've been training 0:03:47.240 --> 0:03:49.280 on and off for quite a while. I've been training 0:03:49.320 --> 0:03:51.640 for the last year or two pretty consistently. I want 0:03:51.680 --> 0:03:54.080 to turn up the volume and the intensity. How do 0:03:54.120 --> 0:03:57.000 I do that? So this show is about that. Also, 0:03:57.320 --> 0:04:00.320 I'll shut up in a moment. It is not a 0:04:00.520 --> 0:04:04.000 personal prescription. So don't say Craig Harper said I should 0:04:04.080 --> 0:04:06.120 do that, and then when I went and did it 0:04:06.160 --> 0:04:11.560 and I busted my back. Don't do that. So what 0:04:11.600 --> 0:04:14.360 I'm doing is I'm talking about how training at a 0:04:14.440 --> 0:04:17.120 high level works. I'm talking about intensity and volume and 0:04:17.160 --> 0:04:21.120 when is probably a good idea to change a program 0:04:21.240 --> 0:04:25.280 or up the intensity or decrease the recovery, or manipulate 0:04:25.320 --> 0:04:28.160 the variables to work harder and to get more out 0:04:28.160 --> 0:04:30.240 of your body. So it is very much just me 0:04:30.520 --> 0:04:35.039 and Tiffany and Cook thinking out loud, not directing you 0:04:35.120 --> 0:04:39.599 to do anything in particular. But also, as you will 0:04:39.640 --> 0:04:41.960 hear through the show, it's like it's a lot of 0:04:41.960 --> 0:04:44.640 it makes sense. I'm not probably not going to say 0:04:44.640 --> 0:04:48.400 anything that blows your head off in terms of wow, 0:04:48.480 --> 0:04:51.160 I never would have imagined that it. Most of it 0:04:51.240 --> 0:04:54.120 makes sense, But I think it's good to hear from 0:04:54.160 --> 0:04:56.839 somebody who's worked with lots and lots of athletes and 0:04:56.880 --> 0:05:00.360 lots and lots of highly conditioned people and not so 0:05:00.480 --> 0:05:04.200 conditioned people over a very long time, So that would 0:05:04.279 --> 0:05:09.440 be me, all right. So I've given Tiff a bunch 0:05:09.480 --> 0:05:12.840 of prompts or questions which I think are good for this. 0:05:12.960 --> 0:05:15.520 But I've also said, ask as many or as few 0:05:15.520 --> 0:05:17.440 as you want, and we'll just see where we go. 0:05:17.640 --> 0:05:21.160 So there's there's probably a little bit of planning for this, 0:05:21.200 --> 0:05:23.680 to be honest, but you know, generally we have a 0:05:23.720 --> 0:05:25.760 plan and then we fuck the plan off and just 0:05:25.760 --> 0:05:29.080 go somewhere else. But I think these are good questions 0:05:29.080 --> 0:05:32.720 to explore because I think they're broadly relevant. So you've 0:05:32.720 --> 0:05:34.880 got all of I think I sent you through like 0:05:35.000 --> 0:05:38.159 twenty or fifteen. Where do you want to start? 0:05:38.600 --> 0:05:41.560 Well, I want to start by a big shout out 0:05:41.560 --> 0:05:44.160 to Kate Weaver, who thank you, Thank you. 0:05:44.160 --> 0:05:47.880 Kate, Thank you Kate, and thank you Tip for finding Kate. 0:05:49.160 --> 0:05:51.680 Good work you, Kate, good work you tif the good 0:05:51.680 --> 0:05:55.120 work you listener. Where do we want to do? We 0:05:55.279 --> 0:05:57.400 just want to start at the top. What do you 0:05:57.400 --> 0:05:58.760 want to do? You take charge. 0:05:58.880 --> 0:06:01.160 Yep, I want to start at top. So at the 0:06:01.240 --> 0:06:05.120 top we've got overall training volume for more advanced people. 0:06:05.760 --> 0:06:09.080 Okay, so typically I'm going to say a lot of 0:06:09.160 --> 0:06:13.080 it depends, right, but it does depend. So if you 0:06:13.160 --> 0:06:17.159 are a more advanced let's say strength trainer, and you're 0:06:17.720 --> 0:06:20.839 all you want to do, and I put an asterisk 0:06:21.200 --> 0:06:23.760 next to that because it's a big deal, you know, 0:06:23.960 --> 0:06:27.080 but your main goals are just to build strength and function, 0:06:27.400 --> 0:06:32.600 have more muscle, have greater bone density, have more accessible 0:06:32.800 --> 0:06:40.120 functional muscle, and power and endurance and all of those things. 0:06:40.880 --> 0:06:44.799 Then your overall training volume for somebody like that would 0:06:44.800 --> 0:06:49.200 probably be in terms of just strength stuff, somewhere between 0:06:51.760 --> 0:06:54.520 three to seven hours a week. Now we're talking someone 0:06:54.520 --> 0:06:57.360 at the more pointy end of the scale. Then if 0:06:57.440 --> 0:06:59.680 you're a super duper advanced it might even be more 0:06:59.720 --> 0:07:02.919 than that. But also remember that, for example, you're a 0:07:02.960 --> 0:07:06.479 power lifter, or you're someone who's training for ultimate power 0:07:07.160 --> 0:07:10.800 and ultimate strength and ultimate muscle gain, there's going to 0:07:10.800 --> 0:07:14.920 be more recovery, there's going to be longer workouts, but 0:07:15.040 --> 0:07:19.080 there may even be less volume in a longer time 0:07:19.760 --> 0:07:22.360 because when we're lifting heavy and we're really trying to 0:07:22.440 --> 0:07:25.680 move the needle on muscle mass for example, or power 0:07:26.520 --> 0:07:31.440 or absolute strength, we tend to have more recovery time 0:07:31.480 --> 0:07:36.480 between sets. Conversely, somebody could come in who's more interested 0:07:36.520 --> 0:07:38.120 in still at the point to your end of the 0:07:38.160 --> 0:07:40.960 scale or the more advanced end of the scale, and say, 0:07:40.960 --> 0:07:45.000 you know what, I am a triathlete, and so I 0:07:45.160 --> 0:07:48.400 need to be strong, but I can't carry an extra 0:07:48.480 --> 0:07:52.560 twenty kilos of muscle because that's not functional for my sport. 0:07:52.840 --> 0:07:54.840 So I want to build strength, but I also want 0:07:54.840 --> 0:08:00.000 to build muscular endurance because I tend to do very 0:08:00.280 --> 0:08:04.920 very high rep activities like writing and running and swimming. 0:08:05.960 --> 0:08:09.560 And so for somebody who's an an elite triathlete in 0:08:09.640 --> 0:08:12.880 this example, we want them to have, yes, some strength, 0:08:12.960 --> 0:08:16.760 some power, some speed depending on the distances that they 0:08:16.880 --> 0:08:20.120 run right and swim, but most likely they need to 0:08:20.120 --> 0:08:23.440 have great muscular endurance, so they would they would probably 0:08:23.480 --> 0:08:27.120 have a higher volume. They would definitely have a higher volume, 0:08:27.120 --> 0:08:29.360 more sets and reps and more stuff in the workout, 0:08:30.040 --> 0:08:33.520 but they would also have less recovery time between sets. 0:08:33.520 --> 0:08:36.600 But the overall workout might be forty five to sixty minutes. 0:08:37.240 --> 0:08:40.240 Whereas the power dude or the power girl who's in 0:08:40.240 --> 0:08:42.160 the gym just trying to get jacked and big and 0:08:42.200 --> 0:08:47.080 strong as a fucking house. They're going to do a set. 0:08:47.440 --> 0:08:49.040 It's going to be pretty heavy, it's going to be 0:08:49.120 --> 0:08:51.880 pretty hard, it's going to be pretty maximal, and then 0:08:51.960 --> 0:08:55.319 they may have two, three, even four minutes recovery time 0:08:55.360 --> 0:09:00.319 between sets. But that's what works for hypertrophy and power. 0:09:00.440 --> 0:09:04.240 So the answer is, which is kind of annoying, but 0:09:04.280 --> 0:09:07.840 it's very true, is training volume depends on what it 0:09:07.920 --> 0:09:11.880 is you're after. Generally, though, the more progressed you are, 0:09:11.880 --> 0:09:14.160 the further down the line you are, the more elite 0:09:14.160 --> 0:09:19.040 you are, the more the volume. But in terms of progression, 0:09:19.800 --> 0:09:25.080 you know, gains, improvement, adaptation, climbing, the kind of performance ladder. 0:09:25.960 --> 0:09:29.199 Remember that while training is crucial, recovery is just as 0:09:29.960 --> 0:09:33.559 crucial as is sleep, as is nutrition. So it's a 0:09:33.640 --> 0:09:36.880 multi dimensional thing. Tiffany and Cook, that's great. 0:09:36.920 --> 0:09:38.640 I'm going to get you to expand because we're going 0:09:38.720 --> 0:09:43.600 to expand on the hypertrophy and strength and power rep ranges. 0:09:43.640 --> 0:09:47.040 But before that, because I asked a question recently to you, 0:09:47.120 --> 0:09:51.120 and I think it's interesting when we are coming from 0:09:51.360 --> 0:09:54.720 an active background that is not in the weight room 0:09:55.120 --> 0:09:57.800 like I did. So I had an extensive history of 0:09:58.640 --> 0:10:01.880 boxing and then doing a lot of hit training, and 0:10:01.920 --> 0:10:05.840 then I came into doing heavy traditional kind of weight training, 0:10:06.280 --> 0:10:10.080 and I remember asking you, like, what how where do 0:10:10.200 --> 0:10:14.000 I sit in the novice, intermediate, elite kind of level 0:10:14.000 --> 0:10:16.240 of truck? What level of training am I at when 0:10:16.280 --> 0:10:20.080 it's a different style? So is there some rules around that? 0:10:20.080 --> 0:10:23.319 That's a really smart question. Actually, yeah, that is. I 0:10:23.360 --> 0:10:26.320 had not thought of that question. And so I would say, 0:10:26.320 --> 0:10:29.160 in general terms, when you started strength training with me, 0:10:30.360 --> 0:10:35.120 you were already fitter than average, stronger than average, probably 0:10:35.960 --> 0:10:42.520 better body composition than the average, you know, more balanced, 0:10:42.520 --> 0:10:46.480 more coordinated. You were already and that's genetics plus work. 0:10:48.000 --> 0:10:51.239 Quite athletic, right, So I would say your overall conditioning 0:10:51.440 --> 0:10:55.200 was this is just you know, craigerfying, but your overall 0:10:55.240 --> 0:10:57.480 conditioning was probably an eight. But then if we put 0:10:57.480 --> 0:11:00.439 you in the gym and we went just tire are 0:11:00.480 --> 0:11:03.920 some functional kind not well, yeah, they're all functional, but 0:11:04.240 --> 0:11:07.199 here are some traditional lifts, you know, bench press, squads, 0:11:07.240 --> 0:11:11.920 dead lifts, gins. Just the fundamentals or your level of 0:11:11.960 --> 0:11:15.280 conditioning for that was probably a three or four. But 0:11:15.440 --> 0:11:20.440 because you have such a training background, you adapted very quickly, 0:11:20.920 --> 0:11:25.160 much more quickly than if Tiffany and Cook had a 0:11:25.200 --> 0:11:28.880 twin sister who had never worked out, Right, you who've 0:11:28.880 --> 0:11:32.120 always worked out, versus your sister with the same body 0:11:32.160 --> 0:11:35.280 and the same genes who'd never worked out, you would 0:11:35.280 --> 0:11:40.600 adapt much more quickly. So there's level of conditioning and 0:11:40.640 --> 0:11:43.000 where we are on the fitness and strength and performance 0:11:43.040 --> 0:11:47.240 scale relative to an individual thing like say triathletes, or 0:11:47.400 --> 0:11:52.679 like bodybuilding, or like tennis, versus what we would call 0:11:52.800 --> 0:11:57.680 just overall conditioning. So yeah, like, for example, my body 0:11:57.760 --> 0:12:01.800 is very very conditioned to strength training and that kind 0:12:01.800 --> 0:12:06.559 of old school bodybuilding lifting shits. And when I say bodybuilding, 0:12:06.679 --> 0:12:10.960 I'm literally talking building your body. I'm not for me 0:12:11.160 --> 0:12:13.600 right now. I Am not talking about getting on stage 0:12:13.679 --> 0:12:16.840 and being stared at and judged and going, oh, how 0:12:16.920 --> 0:12:20.000 well do his delts balance with his lats? And he's 0:12:20.040 --> 0:12:23.319 not that. I'm just talking bodybuilding, which is building all 0:12:23.400 --> 0:12:28.800 round strength. Yeah. So yeah, that's a really good question. 0:12:28.920 --> 0:12:31.720 So we find people that come from say a running background, 0:12:31.760 --> 0:12:35.440 who have never done He's a beautiful example. Tammy van Wiss. 0:12:35.880 --> 0:12:37.199 If you had Tam on your show. 0:12:37.320 --> 0:12:37.600 Yeah. 0:12:37.679 --> 0:12:41.280 Yeah, so she's a superstar. She was for a very 0:12:41.280 --> 0:12:45.440 long time, probably the best female endurance swimmer on the planet. 0:12:46.320 --> 0:12:50.640 I worked with her for quite a long time, and 0:12:50.679 --> 0:12:53.560 she came in and we met and we talked. I 0:12:53.600 --> 0:12:55.280 met her for the first time. I didn't know her. 0:12:55.320 --> 0:12:57.880 I knew of her, I didn't know her though, and 0:12:57.920 --> 0:13:01.280 we chatted and she's like, all, I Doretty much is swim, 0:13:01.960 --> 0:13:04.040 which if you're a swim and that's if you can 0:13:04.160 --> 0:13:07.920 do one thing, that's probably good, right, genius. But what 0:13:08.080 --> 0:13:10.400 she said, I want to do. It was just when 0:13:10.480 --> 0:13:14.160 people were starting to diversify their training program because for 0:13:14.200 --> 0:13:17.720 a very long time, all runners did was run, you know, 0:13:17.800 --> 0:13:20.600 they of course there was a bit of token other stuff, 0:13:20.600 --> 0:13:23.880 but it was really token. It wasn't very scientific. All 0:13:23.880 --> 0:13:27.040 swimmers did were swim. All tennis players did was play tennis. 0:13:27.559 --> 0:13:30.160 But I would think it was around the early eighties, 0:13:30.400 --> 0:13:33.600 mid eighties where people started to get more and obviously 0:13:33.640 --> 0:13:37.280 in the noughties it's really escalated, but where people started 0:13:37.280 --> 0:13:40.959 to get methodical and scientific and strategic about conditioning their 0:13:41.000 --> 0:13:46.360 body and looking at individual sports and saying, okay, let's 0:13:46.360 --> 0:13:50.960 pick for example, netbal, where you go all right, well, netball, 0:13:51.240 --> 0:13:53.400 is it important that you can run five k's at 0:13:53.400 --> 0:13:56.840 a steady state and do a sub twenty sub four 0:13:56.880 --> 0:14:00.360 minute kilometer run. No, not at all. Why because we 0:14:00.360 --> 0:14:02.480 don't do that in netball. What do we do in netball? 0:14:02.520 --> 0:14:06.800 We sprint stop turn, sprints, stop, turn, move laterally, move forward, 0:14:06.920 --> 0:14:11.840 move backwards, run jump, run, jump left, right right. So 0:14:11.920 --> 0:14:14.760 we're doing this interval training, so you need to be 0:14:14.760 --> 0:14:17.560 good at that. So what can we do. We can 0:14:17.600 --> 0:14:20.120 do drills that emulate what you would do on the 0:14:20.160 --> 0:14:25.760 netball court. Because five k's you're not moving explosively, you're 0:14:25.760 --> 0:14:29.600 not changing direction, you're moving in a straight line, You're 0:14:29.600 --> 0:14:32.240 not there's So yes, you're fit, but you're fit for 0:14:32.320 --> 0:14:37.040 running five k's versus fit for netball. And so back 0:14:37.080 --> 0:14:39.480 to Tammy. Tammy came in, we had a chat and 0:14:39.520 --> 0:14:41.800 I went cool. So she came in the next day 0:14:41.840 --> 0:14:43.280 and I went, all right, we're just going to do 0:14:43.320 --> 0:14:45.880 a bunch of stuff that you normally don't do, which 0:14:45.920 --> 0:14:51.080 is everything other than swimming, right, And so I took 0:14:51.120 --> 0:14:53.480 her for a run and I said, we're not going 0:14:53.480 --> 0:14:57.040 to run far or fast. So the girl who never ran, 0:14:57.120 --> 0:14:59.440 the girl who never had to do weight bearing stuff 0:14:59.480 --> 0:15:04.120 because of body was always in the water. And this 0:15:04.320 --> 0:15:07.040 is a long time ago, but she was while. You know, 0:15:07.080 --> 0:15:09.600 if her and I got in a pool, I'd fucking 0:15:09.680 --> 0:15:12.600 die in three minutes, and she'd be zooming up and 0:15:12.640 --> 0:15:15.760 down the pool like a motor boat. Right. But so 0:15:15.800 --> 0:15:17.640 we went out the front of the gym and there's 0:15:17.880 --> 0:15:20.080 around my gym. At that stage there was a block. 0:15:20.520 --> 0:15:23.320 The block to run around my gym was nine hundred meters. 0:15:23.760 --> 0:15:25.040 And I said, we're just going to do a nine 0:15:25.120 --> 0:15:27.480 hundred meter jog. We're not going to sprint, nothing fancy. 0:15:27.520 --> 0:15:30.000 We're not going to go hard. And she goes, I've 0:15:30.040 --> 0:15:33.520 never run, and I go, well, maybe she's done a bit, 0:15:33.560 --> 0:15:38.480 but she'd never been a runner, right, And let's just 0:15:38.560 --> 0:15:42.520 say that she nearly fucking cackd at doing a nine hundred. 0:15:42.640 --> 0:15:45.680 So the girl who swam five k's the morning before 0:15:46.600 --> 0:15:48.840 or the day that I trained her, I said, what 0:15:48.920 --> 0:15:50.800 have you done today? And she said five k's right, 0:15:50.840 --> 0:15:54.520 which sounds extreme, but for an ultra swimmer it's not. 0:15:54.920 --> 0:15:57.720 So she ran five k's ate, some breakfast swam five 0:15:57.800 --> 0:16:01.080 k's ate, some breakfast, came to the gym, could hardly 0:16:01.120 --> 0:16:05.280 run and not because she was tired or uncoordinated, but 0:16:05.360 --> 0:16:09.280 because she never did that. So she was very unconditioned 0:16:09.320 --> 0:16:14.400 for other things, but an absolute elite weapon at that 0:16:14.480 --> 0:16:17.440 thing that she did. But what we now know is 0:16:18.320 --> 0:16:21.880 when you can maintain that level of elite, whatever it is, 0:16:21.920 --> 0:16:25.720 whether it's tennis or swimming or martial arts or whatever, 0:16:26.160 --> 0:16:28.720 and then on top of that, you can condition your 0:16:28.760 --> 0:16:33.760 body specifically to build strength or power or speed or 0:16:33.960 --> 0:16:39.040 change of direction or coordination or balance or spatial awareness 0:16:39.240 --> 0:16:42.640 or all of these fitness or physiological variables that we 0:16:42.760 --> 0:16:46.840 can manage. Then you take the person who's already real 0:16:46.880 --> 0:16:50.480 good and add this kind of new capacity with their 0:16:50.560 --> 0:16:56.160 body and they become crazy. So there's yeah, so good question, though, 0:16:56.280 --> 0:16:56.640 love it. 0:16:57.560 --> 0:16:59.920 Can we talk a little bit about the REP range 0:17:00.200 --> 0:17:05.600 for hypertrophy, strength, power, muscular endurance, So what REP range 0:17:05.600 --> 0:17:10.000 is where they sit? But also how do we prioritize 0:17:10.400 --> 0:17:13.280 and do some come at the cost of others? 0:17:15.560 --> 0:17:19.000 So okay, so I'm going to tell you what they 0:17:19.040 --> 0:17:21.080 typically would tell you if you did a VIC FIT 0:17:21.200 --> 0:17:26.320 course or a level for a Level three certificate in fitness, 0:17:26.400 --> 0:17:29.080 whatever state or country in Generally they're going to say 0:17:29.119 --> 0:17:33.880 to you Okay, anything you know less than six reps 0:17:33.920 --> 0:17:37.000 is in the power range, you know four and so 0:17:37.080 --> 0:17:41.919 you'll have powerlifters who obviously a powerlifter and Olympic lifters 0:17:41.920 --> 0:17:45.840 are the same. You know, they walk out, they lie 0:17:45.840 --> 0:17:48.600 on the bench press, or they walk up to the 0:17:48.600 --> 0:17:51.040 squat bar, or they walk up to the you know, 0:17:51.080 --> 0:17:52.560 the barbelle on the floor where they're going to do 0:17:52.720 --> 0:17:56.600 a deadlift, and they will do one lift in competition. 0:17:57.560 --> 0:17:59.639 I mean they will come back, but they do single 0:17:59.720 --> 0:18:02.520 So I'll do a single lift and then they might 0:18:02.560 --> 0:18:04.960 come back five or ten minutes later. But it's literally 0:18:05.160 --> 0:18:09.120 one repetition at a time. So there's not a lot 0:18:09.160 --> 0:18:14.480 of value for an elite level power lifter to be 0:18:14.560 --> 0:18:17.520 doing ten to twenty reps. Right. There'll be times where 0:18:17.560 --> 0:18:19.520 they do that because it's just they're going through a 0:18:19.520 --> 0:18:22.440 phase of their training and everything with most of the lead 0:18:22.480 --> 0:18:24.919 athletes has periodized, and it might be just in that 0:18:24.960 --> 0:18:27.720 phase where they're given their joints and ligaments and ten 0:18:27.760 --> 0:18:29.399 and to a break, but typically they're going to do 0:18:29.920 --> 0:18:34.479 low reps. Then we think about somebody who is really 0:18:34.760 --> 0:18:42.680 just about strength, so power I would say somewhere between 0:18:42.760 --> 0:18:47.120 one and four or maybe five reps, maybe six. Strength 0:18:47.160 --> 0:18:52.720 would be somewhere in the kind of five six up 0:18:52.760 --> 0:18:56.080 to about ten twelve range. This is typically what they 0:18:56.119 --> 0:18:59.480 would tell you. I argue with these and I'll explain why, 0:19:00.080 --> 0:19:04.080 and then they would say that hypertrophy is generally somewhere 0:19:04.080 --> 0:19:06.440 in the ten to fifteen Now hyperch fhe is building 0:19:06.520 --> 0:19:10.760 muscle mass is in the ten to fifteen rep range, 0:19:11.080 --> 0:19:13.560 and then anything above fifteen reps they would call that 0:19:13.680 --> 0:19:19.280 muscular endurance. And in very general terms, that's not the 0:19:19.320 --> 0:19:24.480 worst science. But the problem is that when you look 0:19:24.480 --> 0:19:29.879 at say, cyclists, and some of them do heavy singles 0:19:30.000 --> 0:19:32.639 or heavy two or three rep maxes, some of them do, 0:19:32.720 --> 0:19:35.480 not all of them though, But when you think about 0:19:35.480 --> 0:19:38.960 what they do most of the time, most of the 0:19:39.080 --> 0:19:46.240 time cyclists men and women are essentially doing high rep, 0:19:46.800 --> 0:19:50.520 light to moderate resistance. Like you think about when you're 0:19:50.560 --> 0:19:53.679 pushing a pedal, you are essentially doing a leg press, 0:19:54.119 --> 0:19:57.159 because what you're doing is you are extending your knee 0:19:57.240 --> 0:20:00.399 or ex straightening your knee under load. What do you 0:20:00.440 --> 0:20:02.240 do when you do a leg press or a squat 0:20:02.880 --> 0:20:07.399 or a deadlift, you straighten or extend your knee under load. 0:20:07.680 --> 0:20:11.560 It's the same movement, it's slightly different, but it's done 0:20:11.600 --> 0:20:13.760 a slightly different way, it's done in a seated position, 0:20:13.800 --> 0:20:17.960 and all of those things. So essentially, sprinting around the 0:20:18.040 --> 0:20:22.119 velodrome for say two minutes, is like doing two minutes 0:20:22.160 --> 0:20:27.880 of fucking really hard, moderately light but extremely intense leg 0:20:27.920 --> 0:20:31.040 presses or squats, you know, not the same range of movement. 0:20:31.920 --> 0:20:33.719 And then you look at these people who do what 0:20:33.760 --> 0:20:36.680 we would call muscular endurance training and they've got these 0:20:36.760 --> 0:20:40.600 whopping fucking legs. You go, well, how does that match up? 0:20:40.600 --> 0:20:44.520 Because they don't actually train in terms of what traditionally 0:20:44.560 --> 0:20:47.640 what we would call that's not hypertrophy, you know, that's 0:20:47.720 --> 0:20:53.080 not power, although they do generate ridiculous power, like just 0:20:53.200 --> 0:20:57.680 through this kind of lens of this many reps equals 0:20:57.720 --> 0:21:01.679 muscular endurance, this many reps equals or that it just 0:21:01.760 --> 0:21:04.360 doesn't work out. So there are so many times when 0:21:04.680 --> 0:21:09.320 also another one you think about an elite swimmer, even 0:21:09.359 --> 0:21:16.960 swimmers who swim longer distances, like even say two to 0:21:17.080 --> 0:21:21.560 four hundred meters, So I don't know what's two hundred. 0:21:21.600 --> 0:21:23.679 I guess they're in the water for you know, like 0:21:23.880 --> 0:21:26.640 one forty five or something, right, but it's like one 0:21:26.760 --> 0:21:31.480 forty five of extremely intense Let's say butterfly. Look at butterfly. Fuck, 0:21:31.520 --> 0:21:33.960 how intense is that? Right? They're coming out of the 0:21:34.000 --> 0:21:38.240 water and they're doing reps where they're pulling their body 0:21:38.320 --> 0:21:41.000 through the water, and of course they're kicking and so 0:21:41.040 --> 0:21:44.480 it's a total body movement. But they're basically doing reps 0:21:44.520 --> 0:21:46.439 for a minute and forty five or if it's a 0:21:46.440 --> 0:21:49.000 four hundred meter it's probably like three point thirty or 0:21:49.040 --> 0:21:51.360 something like that. Sorry, I don't have the times off 0:21:51.359 --> 0:21:54.680 the top of my head. But they're essentially doing muscular 0:21:54.760 --> 0:21:56.639 endurance training. But they get out of the pool and 0:21:56.640 --> 0:21:58.880 they've got a back like a fucking house. 0:22:00.000 --> 0:22:00.199 You know. 0:22:00.240 --> 0:22:04.000 They've got a big muscular back and big muscular shoulders. 0:22:04.600 --> 0:22:07.720 And I'm like, well, if they're only doing endurance training, 0:22:07.760 --> 0:22:11.600 which they mostly are, how the fuck are they so big? Now? 0:22:11.640 --> 0:22:14.360 That's the obvious elephant in the room when it comes 0:22:14.440 --> 0:22:18.760 to this theory. In general terms, it is what I said, 0:22:18.840 --> 0:22:23.440 but it also it doesn't you know, like even the 0:22:23.520 --> 0:22:25.399 crab and I like, I've got a fair bit of 0:22:25.440 --> 0:22:29.159 muscle for my age. The crab's got more. I you know, 0:22:29.320 --> 0:22:32.040 I do. Mostly what I would do is somewhere in 0:22:32.080 --> 0:22:35.880 the ballpark of muscular endurance. I percha fee muscular endurance 0:22:37.920 --> 0:22:40.600 and and but you know, I still hold onto a 0:22:40.600 --> 0:22:43.919 lot of muscle even though I don't train in the 0:22:43.960 --> 0:22:48.080 way that might be recommended for optimal muscle mass. So yeah, 0:22:48.960 --> 0:22:49.920 good question, Tiff. 0:22:50.480 --> 0:22:54.359 Why do you think that doesn't seem to apply to 0:22:54.480 --> 0:22:57.000 marathon runners? So you look at sprinters and they've got 0:22:57.160 --> 0:23:00.760 legs like tree trunks, but marathon runners of very lean. 0:23:01.680 --> 0:23:05.800 Yeah, so that is a good question too. So marathon runners, obviously, 0:23:06.000 --> 0:23:09.399 it is disadvantageous even if you've got all the muscle, 0:23:10.280 --> 0:23:16.280 like an eighty kilogram endurance athlete or an eighty kilogram 0:23:16.320 --> 0:23:21.240 marathona with say four percent body fat. Okay, so let's 0:23:21.280 --> 0:23:23.440 say in this case a male, he is very lean, 0:23:23.560 --> 0:23:27.000 he is very jacked, he's eighty but it's just way 0:23:27.040 --> 0:23:30.240 too heavy, you know, which is why we'll see someone 0:23:30.320 --> 0:23:34.080 my height, which is five ten an elite marathona at 0:23:34.119 --> 0:23:40.520 my height, and I'm a eighty one kilos and I'm lean, 0:23:40.960 --> 0:23:46.240 I'm very lean, But a marathona my height would weigh 0:23:46.320 --> 0:23:51.440 about sixty or somewhere between fifty and sixty kilos fifty five, 0:23:51.480 --> 0:23:55.440 I should say, and sixty kilos because you need a comment. 0:23:55.560 --> 0:23:58.880 You need enough power and speed, but you don't need 0:23:58.920 --> 0:24:03.359 the weight. And so yeah, you just can't be You 0:24:03.400 --> 0:24:06.119