1 00:00:00,560 --> 00:00:04,840 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:08,920 --> 00:00:14,880 Speaker 1: I am Tom Holland and this is Fitness Disrupted. I 3 00:00:14,960 --> 00:00:20,000 Speaker 1: used to work with someone in the fitness world who 4 00:00:20,239 --> 00:00:24,560 Speaker 1: used to refer to all of the people he trained 5 00:00:24,600 --> 00:00:29,479 Speaker 1: as his athletes. And while I think that is a 6 00:00:29,560 --> 00:00:32,839 Speaker 1: great concept because we all have an athlete within us 7 00:00:33,440 --> 00:00:38,080 Speaker 1: and we can all better ourselves improve our performance, I 8 00:00:38,120 --> 00:00:43,000 Speaker 1: think it was misleading and misguided because he would train 9 00:00:43,520 --> 00:00:47,360 Speaker 1: all his people the same way, and that's a mistake 10 00:00:47,400 --> 00:00:50,400 Speaker 1: to begin with. But he would train them as if 11 00:00:50,440 --> 00:00:55,760 Speaker 1: they were competing, competing in some kind of performance, some 12 00:00:55,880 --> 00:01:01,480 Speaker 1: kind of competition, and this went for them regardless of 13 00:01:01,520 --> 00:01:05,120 Speaker 1: their age fitness level. And that's a mistake. And so 14 00:01:05,200 --> 00:01:09,120 Speaker 1: that is part of the topic today. What are you 15 00:01:09,160 --> 00:01:13,560 Speaker 1: training for? What are you specifically training for? And I'm 16 00:01:13,600 --> 00:01:17,319 Speaker 1: going to outline three specific workout goals. Now they're more, 17 00:01:17,840 --> 00:01:21,120 Speaker 1: but I've got three buckets that most people are going 18 00:01:21,160 --> 00:01:24,600 Speaker 1: to fit into. I will throw in a fourth just 19 00:01:24,680 --> 00:01:27,839 Speaker 1: as a hybrid because that kind of complicates the issues. 20 00:01:27,920 --> 00:01:30,800 Speaker 1: But there are those out there who fall into that bucket. 21 00:01:30,840 --> 00:01:34,480 Speaker 1: But what are you training for? It is so important 22 00:01:35,080 --> 00:01:39,360 Speaker 1: that you know your goals when it comes to strength 23 00:01:39,440 --> 00:01:44,480 Speaker 1: training and your cardio because you don't train like a 24 00:01:44,520 --> 00:01:48,080 Speaker 1: bodybuilder if that's not your goal, and you don't train 25 00:01:48,840 --> 00:01:52,640 Speaker 1: like a competitive athlete. If that's not your goal, you're 26 00:01:52,720 --> 00:01:58,279 Speaker 1: wasting time and you are increasing your chance of injury, 27 00:01:58,920 --> 00:02:02,920 Speaker 1: two things that the show is all about. I'm going 28 00:02:02,960 --> 00:02:07,000 Speaker 1: to help you save time, save money, and lessen the 29 00:02:07,080 --> 00:02:12,040 Speaker 1: likelihood that you get injured. And so that's what today's 30 00:02:12,040 --> 00:02:14,200 Speaker 1: shows about. What are you training for? I'm just gonna 31 00:02:14,200 --> 00:02:19,440 Speaker 1: outline three specific workout goals and what goes along with them, 32 00:02:19,440 --> 00:02:23,720 Speaker 1: what that entails, how that changes what you do strength wise, 33 00:02:23,760 --> 00:02:27,200 Speaker 1: what you do cardio wise, where you do it, why 34 00:02:27,320 --> 00:02:29,520 Speaker 1: you do it, how you do it, and how you 35 00:02:29,600 --> 00:02:33,160 Speaker 1: supplement it if you're going to because it's really important, 36 00:02:33,280 --> 00:02:36,920 Speaker 1: especially in today's world of Instagram and people looking and 37 00:02:37,000 --> 00:02:39,640 Speaker 1: following programs. Why why are you following that person because 38 00:02:39,639 --> 00:02:43,040 Speaker 1: of the way they look? Is that truly your goal? 39 00:02:43,120 --> 00:02:47,320 Speaker 1: And it can be Are you following a training plan 40 00:02:47,360 --> 00:02:51,560 Speaker 1: of someone who is a high end athlete but maybe 41 00:02:51,560 --> 00:02:56,080 Speaker 1: you're not there yet, not saying you can't be, but 42 00:02:56,120 --> 00:03:00,080 Speaker 1: you got to know what you're training for, what you're 43 00:03:00,080 --> 00:03:06,519 Speaker 1: goals are, and also where you are within your fitness journey. 44 00:03:06,520 --> 00:03:08,480 Speaker 1: All right, So that's what I'm gonna be talking about today, 45 00:03:08,480 --> 00:03:13,519 Speaker 1: three specific workout goals. It's gonna help you again, save time, 46 00:03:14,160 --> 00:03:19,839 Speaker 1: save money, get results without getting injured. That's the goal. 47 00:03:19,840 --> 00:03:22,959 Speaker 1: All right, quick break and I will be right back. 48 00:03:33,880 --> 00:03:36,960 Speaker 1: You know, when it came to strength training, quite often 49 00:03:36,960 --> 00:03:39,440 Speaker 1: people thought of the body building world, right, because those 50 00:03:39,480 --> 00:03:44,280 Speaker 1: were the magazines. That was primarily what strength training used 51 00:03:44,320 --> 00:03:47,640 Speaker 1: to be thought of. As you know, it was Muscle Beach, 52 00:03:47,960 --> 00:03:52,280 Speaker 1: it was Arnold Schwarzenegger, guys with huge muscles, you know, 53 00:03:52,360 --> 00:03:57,080 Speaker 1: who were lifting for that reason. And that's my first bucket. 54 00:03:57,520 --> 00:04:01,160 Speaker 1: That's my first workout goal. Those of you who are 55 00:04:01,320 --> 00:04:06,120 Speaker 1: training for esthetics now again, these are three buckets that 56 00:04:07,200 --> 00:04:10,600 Speaker 1: are wide ranging in in you know, the offshoots of 57 00:04:10,600 --> 00:04:14,160 Speaker 1: what you can have as goals, but they work, right, 58 00:04:14,200 --> 00:04:18,480 Speaker 1: they work for the basic overview of what your goals are. 59 00:04:18,839 --> 00:04:21,279 Speaker 1: So there are those people out there who want to 60 00:04:21,279 --> 00:04:23,159 Speaker 1: put on a lot of muscle and want to look 61 00:04:24,320 --> 00:04:28,040 Speaker 1: as good as possible, right, with more muscle, And that's 62 00:04:28,120 --> 00:04:31,760 Speaker 1: a relatively new phenomenon with females. Been in the industry 63 00:04:31,800 --> 00:04:34,600 Speaker 1: for thirty some odd years, and there was the fear 64 00:04:34,600 --> 00:04:38,799 Speaker 1: of bulk, and there still is. But now you've got 65 00:04:39,200 --> 00:04:42,760 Speaker 1: the CrossFit women. You've got women who are showing off, 66 00:04:43,560 --> 00:04:48,440 Speaker 1: you know, big arms, big shoulders, big quadriceps, and that 67 00:04:48,600 --> 00:04:53,320 Speaker 1: is relatively new, you know, within the last decade in popularity. 68 00:04:53,400 --> 00:04:56,440 Speaker 1: So it's not a male or female thing, it's both. 69 00:04:56,680 --> 00:05:01,960 Speaker 1: And that's a bodybuilding mentality for the most part, the 70 00:05:02,040 --> 00:05:08,479 Speaker 1: aesthetics looking as good as possible, putting on muscle, being bigger, 71 00:05:08,800 --> 00:05:14,160 Speaker 1: and that again is a relatively popular new phenomenon with women, 72 00:05:14,640 --> 00:05:18,080 Speaker 1: and now thanks to Instagram and social media, it's all 73 00:05:18,120 --> 00:05:21,039 Speaker 1: over the place. So what does that mean? How do 74 00:05:21,120 --> 00:05:24,080 Speaker 1: you lift and how do you structure your workouts? And 75 00:05:24,240 --> 00:05:26,160 Speaker 1: what do you do differently if that's your goal. Well, 76 00:05:26,200 --> 00:05:29,120 Speaker 1: there's a handful of things. There's a handful of things, 77 00:05:29,120 --> 00:05:30,840 Speaker 1: and and for those of you who don't want that, 78 00:05:31,400 --> 00:05:35,000 Speaker 1: I'm gonna go into the other categories as well. But 79 00:05:35,080 --> 00:05:37,640 Speaker 1: this is one reason so many people avoided strength training 80 00:05:37,680 --> 00:05:39,240 Speaker 1: because they thought this was the only way, this was 81 00:05:39,279 --> 00:05:44,440 Speaker 1: the only reason to strength train, not even close, right, 82 00:05:44,520 --> 00:05:47,200 Speaker 1: But for those of you who are into that, and 83 00:05:47,240 --> 00:05:50,000 Speaker 1: I've talked about actually in a recent podcast, how I 84 00:05:50,040 --> 00:05:52,200 Speaker 1: did the natural body building world for a couple of 85 00:05:52,320 --> 00:05:57,600 Speaker 1: years learned a lot about that world. It's different and 86 00:05:57,680 --> 00:05:59,560 Speaker 1: let's get right into it. So generally speaking, you go 87 00:05:59,600 --> 00:06:02,279 Speaker 1: to the gym. Can you body build at home? Absolutely, 88 00:06:02,400 --> 00:06:04,800 Speaker 1: That's where I started when I was a kid. But 89 00:06:05,279 --> 00:06:08,680 Speaker 1: you generally want access to a lot of equipment and 90 00:06:08,760 --> 00:06:11,800 Speaker 1: a lot of weight, right. You want the leg press machine, 91 00:06:11,880 --> 00:06:16,240 Speaker 1: the leg extension, squat racks. You want as much equipment 92 00:06:16,279 --> 00:06:19,320 Speaker 1: available to you as possible. So that's where we start. 93 00:06:19,440 --> 00:06:22,560 Speaker 1: Generally speaking, bodybuilders are in the gym, and they're also 94 00:06:22,560 --> 00:06:25,080 Speaker 1: in the gym because you want to spotter, and you 95 00:06:25,120 --> 00:06:28,520 Speaker 1: want that camaraderie, and you want that energy. There's a 96 00:06:28,520 --> 00:06:31,240 Speaker 1: whole world, right, that's that's a big part of it 97 00:06:31,320 --> 00:06:35,640 Speaker 1: is the social element. You know. Generally speaking, also bodybuilders 98 00:06:35,680 --> 00:06:38,799 Speaker 1: work out together. You have a partner or two or three. 99 00:06:40,160 --> 00:06:43,320 Speaker 1: So generally speaking, you're going to be in the gym 100 00:06:43,360 --> 00:06:47,480 Speaker 1: and then you're going to do higher volume. What does 101 00:06:47,520 --> 00:06:49,600 Speaker 1: that mean. You're gonna do a heck of a lot 102 00:06:49,720 --> 00:06:56,440 Speaker 1: of exercises, a lot of sets and multiple exercises for 103 00:06:56,640 --> 00:06:59,839 Speaker 1: the same muscle group, many because you are trying to 104 00:07:00,040 --> 00:07:04,279 Speaker 1: build muscle. And in the exercise science world, it is 105 00:07:04,320 --> 00:07:10,560 Speaker 1: known as hypertrophy. Now, researches always changing and improving, and 106 00:07:11,000 --> 00:07:13,760 Speaker 1: maybe you don't need to do as much as Arnold 107 00:07:13,800 --> 00:07:17,640 Speaker 1: and those guys did back in the day. Quality over quantity, 108 00:07:17,880 --> 00:07:21,040 Speaker 1: but by and large, pun intended, you are going to 109 00:07:21,120 --> 00:07:25,480 Speaker 1: do more exercises and you're going to be in the 110 00:07:25,520 --> 00:07:30,320 Speaker 1: gym more frequently. Bodybuilders not only are in the gym 111 00:07:30,400 --> 00:07:34,000 Speaker 1: six to seven days a week, oftentimes they do two days. 112 00:07:35,760 --> 00:07:38,320 Speaker 1: So that is another different factor for those who are 113 00:07:38,560 --> 00:07:42,520 Speaker 1: really into that lifestyle, really want to get that six pack, 114 00:07:42,920 --> 00:07:47,080 Speaker 1: get that symmetrical body, add the muscle. It's more work 115 00:07:47,520 --> 00:07:50,920 Speaker 1: and that's why there is huge respect for bodybuilders. They're 116 00:07:50,920 --> 00:07:56,280 Speaker 1: putting in a serious amount of time and consistency. So 117 00:07:56,600 --> 00:08:00,240 Speaker 1: you're going to the gym frequently, you know, minium them 118 00:08:00,360 --> 00:08:02,120 Speaker 1: of three or four or five times a week for 119 00:08:02,160 --> 00:08:07,840 Speaker 1: those who are really really serious about it, and oftentimes, 120 00:08:08,000 --> 00:08:11,160 Speaker 1: uh several workouts to day and it may be you know, 121 00:08:11,320 --> 00:08:16,000 Speaker 1: spread out differently cardio one session, UH strength work the other, 122 00:08:16,560 --> 00:08:19,640 Speaker 1: or even breaking up the strength work as well. There's 123 00:08:19,680 --> 00:08:22,520 Speaker 1: a lot of isolation work. What does that mean? You're 124 00:08:22,520 --> 00:08:26,320 Speaker 1: doing bicep curls and you're doing any number of variations 125 00:08:27,000 --> 00:08:32,000 Speaker 1: within the bicep exercises as well. You're doing dumbbells, you're 126 00:08:32,040 --> 00:08:35,680 Speaker 1: doing barbells, you're doing machines. You're doing so many different 127 00:08:35,679 --> 00:08:40,600 Speaker 1: exercises to get that volume up, lots of isolation work, 128 00:08:40,640 --> 00:08:43,400 Speaker 1: and then you're doing a lot of you know, smaller 129 00:08:43,480 --> 00:08:46,520 Speaker 1: muscle groups and more finishing moves is one of the 130 00:08:46,640 --> 00:08:48,600 Speaker 1: terms for some of these moves. But you're doing things 131 00:08:48,679 --> 00:08:51,960 Speaker 1: like rear doubts, you know, with cables and lighter dumbbells. 132 00:08:52,559 --> 00:08:56,560 Speaker 1: You're doing serratus anterior, You're trying to hit different you know, 133 00:08:56,679 --> 00:09:00,319 Speaker 1: heads of a muscle. You're doing different angles, are doing 134 00:09:00,360 --> 00:09:08,600 Speaker 1: incline presses, decline presses, flat bench. So there's a lot 135 00:09:08,679 --> 00:09:11,680 Speaker 1: to it. There's a lot of work that goes into that. 136 00:09:14,040 --> 00:09:15,559 Speaker 1: But you don't have to do all that if you're 137 00:09:15,559 --> 00:09:18,240 Speaker 1: falling into the other buckets that I will describe shortly. 138 00:09:18,960 --> 00:09:21,440 Speaker 1: But if you love the gym and you want to 139 00:09:21,440 --> 00:09:26,319 Speaker 1: put on muscle, and you love going multiple times a week, 140 00:09:27,200 --> 00:09:31,640 Speaker 1: staying for an hour at least working out with other people, 141 00:09:32,760 --> 00:09:36,400 Speaker 1: studying the body because you have to know the body parts, 142 00:09:37,920 --> 00:09:42,720 Speaker 1: then this is what you're gonna do. Lots of exercises, 143 00:09:42,880 --> 00:09:46,880 Speaker 1: lots of volume, lots of variation. You're not gonna do 144 00:09:46,920 --> 00:09:49,640 Speaker 1: a lot of cardio. I've talked about that before. Now 145 00:09:49,679 --> 00:09:55,720 Speaker 1: there is myth bad science that too much cardio will 146 00:09:55,840 --> 00:10:01,480 Speaker 1: eat a bodybuilders muscle topic for another day. But twenty 147 00:10:01,480 --> 00:10:05,120 Speaker 1: minutes on a treadmill not gonna dramatically reduce your size. 148 00:10:05,440 --> 00:10:08,680 Speaker 1: Two hours on a treadmill not gonna dramatically reduce your size. 149 00:10:08,720 --> 00:10:11,880 Speaker 1: The body does not want to utilize fat or I'm sorry, 150 00:10:11,880 --> 00:10:17,560 Speaker 1: protein as a fuel source. Carbs first, fat distant second 151 00:10:17,600 --> 00:10:23,199 Speaker 1: after carbs, and then protein way distant. Third energy substrate. 152 00:10:23,720 --> 00:10:25,360 Speaker 1: So but you're not gonna do a lot of cardio, 153 00:10:25,640 --> 00:10:33,000 Speaker 1: and that is also an important difference. Okay, not a 154 00:10:33,000 --> 00:10:35,440 Speaker 1: lot of cardio. It's a lot of look in the mirror, 155 00:10:35,520 --> 00:10:38,720 Speaker 1: the mirror muscles as we call them. Right, You are 156 00:10:38,880 --> 00:10:42,599 Speaker 1: also going to quick dietary difference. You're gonna take in 157 00:10:42,640 --> 00:10:44,800 Speaker 1: a lot of protein. You're gonna take in a lot 158 00:10:44,840 --> 00:10:49,320 Speaker 1: of calories. You're going to supplement, taking a lot of 159 00:10:49,360 --> 00:10:54,960 Speaker 1: supplements and always gonna give you the honest, raw truth. 160 00:10:55,280 --> 00:10:58,120 Speaker 1: A lot of people, not a lot, many who are 161 00:10:58,160 --> 00:11:01,240 Speaker 1: in this world also take performance and anti drugs. They 162 00:11:01,360 --> 00:11:04,800 Speaker 1: just do. It's part of the world. Okay, to build 163 00:11:04,880 --> 00:11:09,600 Speaker 1: muscle and to decrease body fat, and just know your 164 00:11:09,640 --> 00:11:15,679 Speaker 1: body type, so ectomorph, meso morph, endomorph. The vast majority 165 00:11:15,760 --> 00:11:19,760 Speaker 1: of body builders who have the most symmetrical bodies and 166 00:11:19,920 --> 00:11:22,360 Speaker 1: put on the most muscles are meso morphs. That's the 167 00:11:22,360 --> 00:11:28,080 Speaker 1: in between, so hard gainers, skinnier body types ectomorphs, and 168 00:11:28,120 --> 00:11:32,480 Speaker 1: then the larger frame people endomorphs. So the in between 169 00:11:32,520 --> 00:11:37,559 Speaker 1: are the meso morphs. Those generally speaking are your body builders. Okay, 170 00:11:37,760 --> 00:11:40,719 Speaker 1: and then you have it to whatever you are exercising for. 171 00:11:40,880 --> 00:11:44,240 Speaker 1: But this is very important that you know what your 172 00:11:44,280 --> 00:11:46,520 Speaker 1: goals are when you are following a program. Are you 173 00:11:46,559 --> 00:11:52,160 Speaker 1: following a bodybuilders program? And maybe you are in bucket two, 174 00:11:53,040 --> 00:12:01,079 Speaker 1: You're you're exercising for performance sports, performance, totally different, totally 175 00:12:01,200 --> 00:12:08,120 Speaker 1: different approach. And this is why for many years, runners, triathletes, 176 00:12:08,600 --> 00:12:10,840 Speaker 1: swimmers didn't do a heck of a lot of strength 177 00:12:10,840 --> 00:12:17,880 Speaker 1: training because it was the bodybuilders mentality. You know, the 178 00:12:17,960 --> 00:12:22,559 Speaker 1: guy I looked up to for you know, and started 179 00:12:22,559 --> 00:12:26,839 Speaker 1: my career studying, Jack Olaine. He used to have to 180 00:12:26,960 --> 00:12:29,400 Speaker 1: sneak you so far ahead of the curve, had his 181 00:12:29,559 --> 00:12:33,160 Speaker 1: gym and was helping athletes strength trained. But these athletes 182 00:12:33,160 --> 00:12:35,760 Speaker 1: had to sneak in after hours because their coaches would 183 00:12:35,760 --> 00:12:39,160 Speaker 1: have gotten angry with them, these specific athletes, because they 184 00:12:39,160 --> 00:12:41,800 Speaker 1: believe they would get muscle bound and that strength training 185 00:12:41,840 --> 00:12:46,960 Speaker 1: would decrease their performance way back in the day. But 186 00:12:47,080 --> 00:12:52,800 Speaker 1: that leads directly to number two performance and again wide 187 00:12:53,000 --> 00:12:59,720 Speaker 1: variety of performance goals, but it's a totally different workout. 188 00:13:00,080 --> 00:13:07,080 Speaker 1: If you are a runner, a cyclist, a triathlete, you 189 00:13:07,160 --> 00:13:11,319 Speaker 1: are and let's go strength a power lifter. So you've 190 00:13:11,360 --> 00:13:14,520 Speaker 1: got your cardio sports that primarily you're gonna lift weights 191 00:13:14,520 --> 00:13:17,160 Speaker 1: for those as well. Obviously you've got your strength specific 192 00:13:17,200 --> 00:13:20,719 Speaker 1: sports though, powerlifting things like that, and then you've got 193 00:13:20,760 --> 00:13:25,520 Speaker 1: your new kind of specific fitness event performance, which is 194 00:13:25,559 --> 00:13:31,280 Speaker 1: like your CrossFit, your tough motters, your spartan races. But 195 00:13:31,400 --> 00:13:35,680 Speaker 1: what is the primary goal of many people who are 196 00:13:36,840 --> 00:13:40,360 Speaker 1: working out for this purpose To go faster? Right, that's 197 00:13:40,360 --> 00:13:42,880 Speaker 1: your primary You want to go faster. If you're doing 198 00:13:42,920 --> 00:13:47,120 Speaker 1: five k's, if you're doing you know, bike crits, if 199 00:13:47,160 --> 00:13:50,600 Speaker 1: you're doing you know, your swimmer, you're across, you want 200 00:13:50,600 --> 00:13:53,400 Speaker 1: to go faster or get stronger. You want to improve 201 00:13:53,440 --> 00:13:58,280 Speaker 1: your performance, So you don't really care, you know, you 202 00:13:58,320 --> 00:14:01,800 Speaker 1: shouldn't care as much. It's very important actually about how 203 00:14:01,800 --> 00:14:06,360 Speaker 1: you look. Now, this has always been quick you know, 204 00:14:06,440 --> 00:14:10,400 Speaker 1: input of my experience difficult for me because I am 205 00:14:10,440 --> 00:14:13,079 Speaker 1: in the world of doing videos and things like that, 206 00:14:13,240 --> 00:14:16,720 Speaker 1: exercise videos. But I also compete in endurance races. That 207 00:14:16,840 --> 00:14:19,040 Speaker 1: has been and this goes to the fourth that I'll 208 00:14:19,040 --> 00:14:22,440 Speaker 1: talk about at the very end, the hybrid, because the 209 00:14:22,480 --> 00:14:25,560 Speaker 1: more must you have if you're a endurance athlete, the 210 00:14:25,600 --> 00:14:30,080 Speaker 1: slower you go. But when we're talking performance, you are lifting, 211 00:14:30,160 --> 00:14:33,680 Speaker 1: you are doing your strength training, your cardio workouts for 212 00:14:33,840 --> 00:14:37,560 Speaker 1: the primary reason of getting better at that sport. So 213 00:14:37,600 --> 00:14:40,680 Speaker 1: that's totally different. You are going to do exercises. There's 214 00:14:40,720 --> 00:14:44,520 Speaker 1: something called the said principle specific adaptations to impose demands. 215 00:14:44,720 --> 00:14:49,080 Speaker 1: You're going to exercises. That is closely tough to say 216 00:14:49,280 --> 00:14:53,520 Speaker 1: as closely replicate your sport as possible. Many of the 217 00:14:53,560 --> 00:14:57,640 Speaker 1: movements you're going to do okay, you are also not 218 00:14:57,760 --> 00:15:01,800 Speaker 1: only well, it's it's next. Did part of going faster 219 00:15:01,960 --> 00:15:04,720 Speaker 1: is being more efficient? So that debate I've yet to 220 00:15:04,760 --> 00:15:07,960 Speaker 1: do this podcast. I've lectured about it extensively. You know, 221 00:15:08,080 --> 00:15:11,320 Speaker 1: does strength training improve running performance? Does strength training improve 222 00:15:11,640 --> 00:15:14,760 Speaker 1: you know, triathlon performance? Well, yes, in many different ways. 223 00:15:15,040 --> 00:15:19,760 Speaker 1: One is that it improves your efficiency. You become a 224 00:15:19,800 --> 00:15:23,560 Speaker 1: better runner, you waste less energy, utilize less energy, which 225 00:15:23,600 --> 00:15:26,800 Speaker 1: makes you go faster, and that is a goal of 226 00:15:27,480 --> 00:15:31,320 Speaker 1: this type of strength training and workouts as well. You 227 00:15:31,360 --> 00:15:36,400 Speaker 1: are trying to improve your efficiency. And one I have 228 00:15:36,520 --> 00:15:39,600 Speaker 1: to throw in there the most important out of all 229 00:15:39,680 --> 00:15:44,280 Speaker 1: of the reasons we strength train, and it's it's overlooked 230 00:15:44,320 --> 00:15:47,280 Speaker 1: the vast majority of time in the articles because it's 231 00:15:47,400 --> 00:15:50,600 Speaker 1: more basic and simple, but I would argue the most important. So, yes, 232 00:15:50,640 --> 00:15:53,240 Speaker 1: we want to improve our efficiency. Yes we want to 233 00:15:53,280 --> 00:15:56,160 Speaker 1: get better at our pedal stroke, or our swim stroke, 234 00:15:56,600 --> 00:16:00,440 Speaker 1: or our running form, all of those things. But at 235 00:16:00,440 --> 00:16:04,160 Speaker 1: the end of the day, the reason, one of the 236 00:16:04,200 --> 00:16:09,280 Speaker 1: top reasons you work out strength train for your sport 237 00:16:10,360 --> 00:16:13,080 Speaker 1: is to not get hurt so that you can continue 238 00:16:13,600 --> 00:16:16,840 Speaker 1: to train at your sport. In other words, runners strength 239 00:16:16,840 --> 00:16:19,200 Speaker 1: train so you don't get hurt so you can can 240 00:16:19,440 --> 00:16:26,880 Speaker 1: continue to run. Swimmers strength train and do their you know, 241 00:16:27,120 --> 00:16:32,680 Speaker 1: cross training cardio so that they can continue to swim 242 00:16:32,880 --> 00:16:36,800 Speaker 1: specific adaptations to impose demands. You want to get better 243 00:16:36,840 --> 00:16:39,320 Speaker 1: at cycling time in the saddle, it's a huge part 244 00:16:39,320 --> 00:16:41,000 Speaker 1: of it. You want to become a better runner a 245 00:16:41,040 --> 00:16:43,800 Speaker 1: lot more miles, but if you're hurt, you can't do that. 246 00:16:44,960 --> 00:16:48,760 Speaker 1: So these workouts are shorter. You know, you don't you 247 00:16:48,760 --> 00:16:50,560 Speaker 1: don't have to go to the gym, by the way. 248 00:16:50,680 --> 00:16:54,040 Speaker 1: You still can and you want access to equipment, but 249 00:16:54,120 --> 00:16:56,240 Speaker 1: you can get a lot of these workouts done at home. 250 00:16:58,240 --> 00:17:06,080 Speaker 1: You know, planks, the bay, six lunges, body weight exercises, squats, pliometrics. 251 00:17:08,320 --> 00:17:13,600 Speaker 1: And that leads to another important point about training for performance, 252 00:17:14,240 --> 00:17:19,040 Speaker 1: greater risk of injury. Greater risk of injury because you 253 00:17:19,080 --> 00:17:23,120 Speaker 1: are doing speed work, you are training faster, You are 254 00:17:23,200 --> 00:17:29,119 Speaker 1: doing faster movements. Obviously depends on the sport, but you 255 00:17:29,160 --> 00:17:36,040 Speaker 1: are doing pliometrics, you are jumping, you are doing higher 256 00:17:36,080 --> 00:17:41,680 Speaker 1: intensity cardio. You potentially are doing greater volume with your 257 00:17:41,720 --> 00:17:47,040 Speaker 1: cardio as well, and so greater chance of injury. So 258 00:17:47,119 --> 00:17:50,800 Speaker 1: are you training online with someone who is training like 259 00:17:51,880 --> 00:17:56,880 Speaker 1: or four an ultra marathon that you're not. If that's 260 00:17:56,920 --> 00:17:59,560 Speaker 1: not your goal, then you shouldn't be doing those workouts. 261 00:18:00,920 --> 00:18:06,879 Speaker 1: You need to be doing the workouts that exactly mirror 262 00:18:06,920 --> 00:18:11,520 Speaker 1: your goals. Now, you can still have fun, but this 263 00:18:11,600 --> 00:18:14,040 Speaker 1: is where people get hurt. This is where people get 264 00:18:14,040 --> 00:18:16,080 Speaker 1: burnt out, and this is where people get confused, and 265 00:18:16,080 --> 00:18:19,200 Speaker 1: this is where people don't achieve their goals because they're 266 00:18:19,200 --> 00:18:22,280 Speaker 1: not training in the way that they need to that 267 00:18:22,400 --> 00:18:27,240 Speaker 1: you need to to achieve your goals. So sports performance 268 00:18:27,280 --> 00:18:31,960 Speaker 1: it's very science based, it should be, and there's periodization involved. 269 00:18:31,960 --> 00:18:34,320 Speaker 1: What is that. There's a cycling of volume and intensity. 270 00:18:34,440 --> 00:18:36,919 Speaker 1: There are off seasons, it's a huge part of it. 271 00:18:36,960 --> 00:18:39,040 Speaker 1: No off season did a show on that? Really, then 272 00:18:39,080 --> 00:18:43,119 Speaker 1: you're not training like a true athlete. You need periodized 273 00:18:43,160 --> 00:18:45,760 Speaker 1: workouts if you are really pushing the envelope, you are 274 00:18:45,840 --> 00:18:49,919 Speaker 1: really training for performance. There are bigger weeks, there are 275 00:18:49,960 --> 00:18:53,800 Speaker 1: easier weeks, there are down you know times when you 276 00:18:53,840 --> 00:18:58,840 Speaker 1: are truly recovering off seasons, things like that. So there 277 00:18:58,920 --> 00:19:02,560 Speaker 1: is a method to madness. There's a greater chance of 278 00:19:02,640 --> 00:19:06,959 Speaker 1: injury and to finish this bucket up, these workouts can 279 00:19:07,000 --> 00:19:10,560 Speaker 1: be really abbreviated. In other words, you don't need an hour, 280 00:19:11,359 --> 00:19:16,400 Speaker 1: you know, twenty to thirty minutes of really specific strength 281 00:19:16,400 --> 00:19:19,320 Speaker 1: training for your sport two to three times a week 282 00:19:19,640 --> 00:19:24,160 Speaker 1: goes a really long way. Now, especially if you're a triathlete. 283 00:19:24,160 --> 00:19:25,800 Speaker 1: This is something I have had to deal with myself 284 00:19:25,840 --> 00:19:29,000 Speaker 1: and with clients over the years. You're swimming, biking, and running, 285 00:19:29,760 --> 00:19:35,320 Speaker 1: so you don't have five hours extra five days a week. 286 00:19:35,359 --> 00:19:38,760 Speaker 1: You know, an hour a day necessarily most people as 287 00:19:38,800 --> 00:19:45,119 Speaker 1: your professional or retired to do that. So that's good news. 288 00:19:45,720 --> 00:19:49,679 Speaker 1: That's great news. When you follow a truly sports specific 289 00:19:49,760 --> 00:19:56,240 Speaker 1: training plan, strength wise, twenty to thirty minutes goes a really, 290 00:19:56,320 --> 00:19:58,040 Speaker 1: really long way. You can do more. You can do 291 00:19:58,160 --> 00:20:00,920 Speaker 1: two to three workouts a week for an hour if 292 00:20:00,920 --> 00:20:04,800 Speaker 1: you have the time, but you don't have to. Obviously, 293 00:20:04,840 --> 00:20:08,639 Speaker 1: again depends on your goals, so shorter workouts much more specific. 294 00:20:08,920 --> 00:20:12,760 Speaker 1: The goal is not hypertrophe. The goal is to you know, 295 00:20:13,119 --> 00:20:17,719 Speaker 1: fix your weak links. It is to prevent imbalances and 296 00:20:17,840 --> 00:20:24,440 Speaker 1: fix those. My strength training and cardio workout for triathlon 297 00:20:24,720 --> 00:20:27,600 Speaker 1: right now. For the Iron Man i'm training for, it's 298 00:20:27,640 --> 00:20:32,800 Speaker 1: thirty minutes plus or minus and its legs, core and shoulders. 299 00:20:33,520 --> 00:20:37,240 Speaker 1: I'm trying to lose the upper body muscle to go faster. 300 00:20:38,040 --> 00:20:44,240 Speaker 1: I need to strengthen my shoulders, especially for swimming, and 301 00:20:44,280 --> 00:20:46,520 Speaker 1: I need to strengthen the core and the lower body 302 00:20:46,560 --> 00:20:51,360 Speaker 1: for the biking and the running. Very sports specific, almost 303 00:20:51,400 --> 00:20:57,199 Speaker 1: no ex um equipment whatsoever. Involved in that routine of 304 00:20:57,240 --> 00:21:02,399 Speaker 1: the exercises I'm doing and have done body weight. All right, 305 00:21:02,440 --> 00:21:06,119 Speaker 1: So there you have it, and again huge part of 306 00:21:06,240 --> 00:21:10,600 Speaker 1: success is consistency, as it is with anything else. All Right, 307 00:21:10,840 --> 00:21:12,720 Speaker 1: you know what final break When we come back, I'm 308 00:21:12,720 --> 00:21:14,560 Speaker 1: gonna give you the third, which is going to apply 309 00:21:14,600 --> 00:21:18,040 Speaker 1: to most of you. You may be thinking, a Tom, 310 00:21:18,119 --> 00:21:19,879 Speaker 1: neither of those. I don't want to be a bodybuilder, 311 00:21:19,920 --> 00:21:25,240 Speaker 1: and I'm not training for anything specific sports wise. The 312 00:21:25,320 --> 00:21:28,480 Speaker 1: vast majority of you are bucket number three. You are 313 00:21:28,480 --> 00:21:32,040 Speaker 1: training for what you are training for life, and I'll 314 00:21:32,040 --> 00:21:45,560 Speaker 1: talk about that when we come back. Be right back. Okay, 315 00:21:45,600 --> 00:21:47,960 Speaker 1: So so many of you are listening to this show. 316 00:21:48,000 --> 00:21:50,359 Speaker 1: You're like Tom, I don't want a six pack. I 317 00:21:50,400 --> 00:21:52,840 Speaker 1: don't want to run a marathon. I just want to 318 00:21:53,000 --> 00:21:55,560 Speaker 1: look a little better, feel a little better, have better 319 00:21:55,640 --> 00:21:57,840 Speaker 1: numbers when I go to the doctor, and I don't 320 00:21:57,880 --> 00:22:02,280 Speaker 1: want to be in pain. And the great news is 321 00:22:03,280 --> 00:22:05,919 Speaker 1: you don't have to train the way I described for 322 00:22:05,960 --> 00:22:09,000 Speaker 1: the first two and that is why this show is 323 00:22:09,040 --> 00:22:13,120 Speaker 1: so important. So many of the workouts people are following 324 00:22:13,520 --> 00:22:20,960 Speaker 1: again on social media, are performance based, body building based, 325 00:22:21,560 --> 00:22:24,800 Speaker 1: and if that's not your goal, then you shouldn't be 326 00:22:24,840 --> 00:22:28,439 Speaker 1: wasting your time and risking injury. You don't need to 327 00:22:28,480 --> 00:22:33,720 Speaker 1: be doing multiple exercises, multiple sets. You don't have to 328 00:22:33,720 --> 00:22:36,840 Speaker 1: go to the gym many of you. Okay, you don't 329 00:22:36,880 --> 00:22:42,360 Speaker 1: have to do risky moves. You're gonna have some intensity, absolutely, 330 00:22:44,320 --> 00:22:52,600 Speaker 1: but it's done sparingly and at your specific higher intensity. Okay, 331 00:22:52,600 --> 00:22:54,320 Speaker 1: So this is general health and wellness. I mean it's 332 00:22:54,320 --> 00:22:56,760 Speaker 1: a cliche. People say, what are you training for a life? Well? Yes, 333 00:22:57,760 --> 00:23:00,320 Speaker 1: first and foremost, that's what I'm training for. By the way, 334 00:23:00,359 --> 00:23:02,159 Speaker 1: even when I'm doing an iron Man. At the end 335 00:23:02,160 --> 00:23:04,240 Speaker 1: of the day, I'm training for life. I'm not gonna 336 00:23:04,280 --> 00:23:09,920 Speaker 1: get hurt training for that event, especially at I want 337 00:23:09,920 --> 00:23:12,920 Speaker 1: to be pain free and around as long as possible. 338 00:23:13,440 --> 00:23:17,640 Speaker 1: That's the primary goal. So third bucket general health and wellness. 339 00:23:19,119 --> 00:23:21,720 Speaker 1: You want to probably lose a little weight, You want 340 00:23:21,720 --> 00:23:25,440 Speaker 1: to be pain free. This involves the basics. You don't 341 00:23:25,480 --> 00:23:27,280 Speaker 1: have to go to the gym. You don't have to 342 00:23:27,320 --> 00:23:29,879 Speaker 1: do an hour, you don't even have to do a 343 00:23:29,920 --> 00:23:33,080 Speaker 1: half hour. Yes, this is my book, the micro Workout Plan. 344 00:23:33,200 --> 00:23:35,359 Speaker 1: Have to throw it in there. Why because it's exactly 345 00:23:35,720 --> 00:23:41,400 Speaker 1: what I wrote that book for people who want they 346 00:23:41,480 --> 00:23:44,680 Speaker 1: said it to me for decades. Give me the least 347 00:23:44,680 --> 00:23:47,240 Speaker 1: amount I have to do to get the most out 348 00:23:47,320 --> 00:23:49,879 Speaker 1: of it. And I don't like the least. That doesn't 349 00:23:49,920 --> 00:23:53,480 Speaker 1: sound great to me, but I understand what they're asking. 350 00:23:53,840 --> 00:23:58,919 Speaker 1: They're busy. They don't necessarily love exercise right now. You 351 00:23:58,960 --> 00:24:02,160 Speaker 1: will learn to when you the results. But you don't 352 00:24:02,160 --> 00:24:05,000 Speaker 1: need a lot of equipment, you don't need a lot 353 00:24:05,040 --> 00:24:07,920 Speaker 1: of risk. You don't need to do it all continuously. 354 00:24:08,280 --> 00:24:11,400 Speaker 1: Five minutes in the morning, ten minutes at lunch, fifteen 355 00:24:11,440 --> 00:24:15,520 Speaker 1: minutes at night. Okay. Circuit training is a huge part 356 00:24:15,600 --> 00:24:18,159 Speaker 1: of training for life, mixing your cardio and your strength. 357 00:24:18,960 --> 00:24:22,119 Speaker 1: This is where you know bodybuilders will do too body parts. 358 00:24:22,280 --> 00:24:25,280 Speaker 1: I'll meet someone and they're like, yeah, I'm doing chest 359 00:24:25,520 --> 00:24:28,520 Speaker 1: and back today, and I'll look at them and I'm like, 360 00:24:28,600 --> 00:24:32,000 Speaker 1: they're not bodybuilders. They're not training for bodybuilders. They're not 361 00:24:32,000 --> 00:24:35,920 Speaker 1: even going to the gym frequently enough to warrant doing that. 362 00:24:36,560 --> 00:24:39,480 Speaker 1: So if you're training for life, it could be two 363 00:24:39,520 --> 00:24:42,280 Speaker 1: to three times a week full body workout, circuit training 364 00:24:42,520 --> 00:24:45,480 Speaker 1: and a mix of cardio went strength together minimal equipment 365 00:24:46,400 --> 00:24:49,320 Speaker 1: squats and lunges and planks and body weight exercises and 366 00:24:49,400 --> 00:24:51,080 Speaker 1: jumping jackson if you want to throw in a jump 367 00:24:51,200 --> 00:24:53,480 Speaker 1: rope bosom. But this is what so many of you 368 00:24:53,520 --> 00:24:57,400 Speaker 1: who are listening are training for. So don't get sidetracked 369 00:24:57,760 --> 00:25:01,359 Speaker 1: by the body builders and those pushing high intensity sports 370 00:25:01,359 --> 00:25:04,639 Speaker 1: performance flipping four hundred pound tires. If you're not gonna 371 00:25:04,640 --> 00:25:08,520 Speaker 1: be flipping four hundred pound tires in competition, maybe you 372 00:25:08,520 --> 00:25:11,240 Speaker 1: shouldn't be doing it in your training. Keep it simple. 373 00:25:11,640 --> 00:25:17,120 Speaker 1: It's about consistency, all right, and that's great news. So 374 00:25:17,400 --> 00:25:22,800 Speaker 1: you can train for massive hypertrophe, bodybuilding, aesthetics if that's 375 00:25:22,840 --> 00:25:25,520 Speaker 1: what you want to do, go for it. If you 376 00:25:25,560 --> 00:25:28,359 Speaker 1: want to train for sports performance, you're doing you know, 377 00:25:28,760 --> 00:25:33,160 Speaker 1: half marathons, or you're doing tough mutters, Spartan races, cross fit, 378 00:25:33,240 --> 00:25:36,080 Speaker 1: whatever it is. Then you train specifically for that and 379 00:25:36,160 --> 00:25:39,159 Speaker 1: you know that there are higher risks depending on what 380 00:25:39,200 --> 00:25:42,880 Speaker 1: you're doing. But you don't have to do long workouts. 381 00:25:42,880 --> 00:25:48,280 Speaker 1: You are doing smart, periodized, sports specific workouts to make 382 00:25:48,280 --> 00:25:52,919 Speaker 1: you as bulletproof as possible. And that also goes for 383 00:25:53,400 --> 00:25:56,639 Speaker 1: training for life. That is my ultimate goal, prehab versus rehab. 384 00:25:56,760 --> 00:25:58,720 Speaker 1: Do the exercises now so you don't have to do 385 00:25:58,760 --> 00:26:02,399 Speaker 1: them in rehab later it the choices yours. That is 386 00:26:02,440 --> 00:26:05,840 Speaker 1: one of the primary focuses of training for life. It's 387 00:26:05,840 --> 00:26:07,880 Speaker 1: to be injury free, to be able to do what 388 00:26:08,080 --> 00:26:09,480 Speaker 1: you want to do, when you want to do it, 389 00:26:09,560 --> 00:26:12,520 Speaker 1: for as long as you want to. And oftentimes it 390 00:26:12,640 --> 00:26:15,359 Speaker 1: is made way too complicated. People are working out way 391 00:26:15,359 --> 00:26:17,760 Speaker 1: too hard for that, and they're not doing it frequently enough. 392 00:26:18,040 --> 00:26:21,879 Speaker 1: Excessive moderation is the cornerstone of training for life. Not 393 00:26:21,960 --> 00:26:24,479 Speaker 1: doing a lot of exercise, a little bit, doing a 394 00:26:24,520 --> 00:26:27,199 Speaker 1: little bit a lot, all right, And let me just 395 00:26:27,240 --> 00:26:30,600 Speaker 1: finish up with hybrid. I talked about myself a little bit, 396 00:26:31,000 --> 00:26:32,879 Speaker 1: So hybrid are those of you who go you know what, 397 00:26:32,920 --> 00:26:34,879 Speaker 1: I want to build muscle, but I also want to 398 00:26:34,880 --> 00:26:38,040 Speaker 1: go fast and I want to train for life. Well, 399 00:26:38,280 --> 00:26:42,119 Speaker 1: that gets really tricky. That gets really tricky. Can be done, 400 00:26:42,920 --> 00:26:46,840 Speaker 1: but that's where the science really comes in. And that's 401 00:26:46,880 --> 00:26:48,919 Speaker 1: where you have to have an offseason, you know, and 402 00:26:48,920 --> 00:26:52,159 Speaker 1: then a season. I lose weight for my races. I 403 00:26:52,240 --> 00:26:54,879 Speaker 1: stopped doing the upper body work and you have to 404 00:26:54,960 --> 00:26:58,400 Speaker 1: know how to balance that. But that is a lot 405 00:26:58,440 --> 00:27:00,159 Speaker 1: trickier and it doesn't apply to most of you. But 406 00:27:00,200 --> 00:27:03,320 Speaker 1: it can be done. But then you really have to 407 00:27:03,640 --> 00:27:07,040 Speaker 1: look at the science study it put together these workouts 408 00:27:07,080 --> 00:27:10,520 Speaker 1: and have your periodized program. Okay, but I will do 409 00:27:10,560 --> 00:27:12,919 Speaker 1: a whole separate podcast about that. But I wanted to 410 00:27:12,920 --> 00:27:15,080 Speaker 1: throw that in there because I know that there are 411 00:27:15,080 --> 00:27:17,080 Speaker 1: those of you out there who want to do the same. 412 00:27:17,119 --> 00:27:19,399 Speaker 1: But this is where the science comes in. If you 413 00:27:19,440 --> 00:27:21,439 Speaker 1: carry around a lot of muscle, you're gonna go slower. 414 00:27:22,280 --> 00:27:25,119 Speaker 1: When I got my video two Max tested the iron 415 00:27:25,160 --> 00:27:30,320 Speaker 1: Man PhD tester researcher said when I was done the 416 00:27:30,359 --> 00:27:33,360 Speaker 1: bike testing the run testing, he said, Tom, the number 417 00:27:33,400 --> 00:27:34,840 Speaker 1: one thing you can do to go faster right now 418 00:27:34,920 --> 00:27:37,760 Speaker 1: is lose a lot of that muscle just slows you down. 419 00:27:38,240 --> 00:27:40,040 Speaker 1: So that's the science that you have to know if 420 00:27:40,040 --> 00:27:42,480 Speaker 1: you are trying to do these hybrid type or have 421 00:27:42,840 --> 00:27:45,439 Speaker 1: hybrid type goals, And the best thing you can do 422 00:27:45,720 --> 00:27:49,160 Speaker 1: is have part of your year where you're you're going 423 00:27:49,240 --> 00:27:53,720 Speaker 1: for the the vanity, the aesthetics, and the other part 424 00:27:53,800 --> 00:27:57,560 Speaker 1: maybe when you're going for the performance. And that's why 425 00:27:57,720 --> 00:28:01,520 Speaker 1: I oftentimes would do my iron Man races in the 426 00:28:01,520 --> 00:28:05,880 Speaker 1: winter months, so lose the weight, go fast when it's 427 00:28:05,920 --> 00:28:08,320 Speaker 1: cold out, and then put the muscle back on for 428 00:28:09,119 --> 00:28:12,240 Speaker 1: the summer. There you have a three buckets, know what 429 00:28:12,320 --> 00:28:17,600 Speaker 1: you're training for, follow plans, follow people who are doing 430 00:28:18,040 --> 00:28:22,119 Speaker 1: the workouts for the goals you have, not the goals 431 00:28:22,280 --> 00:28:27,200 Speaker 1: they have. Okay, all right, Thank you so much for listening. 432 00:28:27,240 --> 00:28:29,200 Speaker 1: If you have not rated the show yet, please rate 433 00:28:29,240 --> 00:28:31,880 Speaker 1: the show subscribe as well. If you want to reach out, 434 00:28:32,280 --> 00:28:35,240 Speaker 1: great number of questions I received recently will be in 435 00:28:35,240 --> 00:28:39,000 Speaker 1: the next listener mailbag. Show love all questions and comments. 436 00:28:39,040 --> 00:28:41,760 Speaker 1: Tom h Fit is Instagram and Twitter and you can 437 00:28:42,040 --> 00:28:45,360 Speaker 1: reach out right through Fitness disrupted dot com. Thank you 438 00:28:45,400 --> 00:28:48,480 Speaker 1: so much for listening. I have goals for you are 439 00:28:48,560 --> 00:28:51,120 Speaker 1: to help you look better, feel better, and live longer. 440 00:28:51,680 --> 00:28:54,520 Speaker 1: Those are my three goals for you as well. Look better, 441 00:28:54,640 --> 00:28:59,400 Speaker 1: feel better, live longer. And we all control three things. 442 00:29:00,000 --> 00:29:02,560 Speaker 1: How much we move, what we put into our mouths, 443 00:29:02,600 --> 00:29:07,760 Speaker 1: and our attitudes, and that is awesome. Thank you for listening. 444 00:29:07,840 --> 00:29:12,520 Speaker 1: I am Tom Holland This is Fitness Disrupted Believing Yourself. 445 00:29:16,640 --> 00:29:20,200 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 446 00:29:20,280 --> 00:29:23,120 Speaker 1: more podcasts from my heart Radio, visit the I heart 447 00:29:23,200 --> 00:29:26,600 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 448 00:29:26,640 --> 00:29:27,400 Speaker 1: favorite shows.