5: What it means to “Train Optimally”
Learn what it means to train optimally in the weight room and how that translates into sports. Thomas and Eric discuss the methods and movements that are taught incorrectly in most high school programs. Listen in as they dive deep into what makes a great program and what makes a good coach. Boxer’s Punch Transcript: I don’t want to make absolutes here but as much tougher to compensate in the front squat with a less than stable spine. If an athlete folds forward in the hole, he drops the bar and that’s it. If his hips rise above before his shoulders, he can’t keep hold of the bar in the lift is over. It’s incredibly tough for an athlete’s hips to rise faster than his shoulders in the front squat. The front squat by nature is a more protective lift and the back squat because when an error and the torso occurs an athlete is unable to hold the bar. No more breaking down at the spine yet muscling up a back squat like a contorted question mark. That is a free brief little section from moving over maxes a book by Zach Chant. What are your thoughts from here in that? Yeah. For me, I couldn’t agree more. I think. The front squat is probably the safest alternative you can get right and it’s also kind of a high CNS component with like just you can really load it up. But I mean, he’s absolutely right because you can you can cheat a back squat pretty easily, right? Like he said if you’re hips can move. I had your shoulders and then you can almost just like good morning the bar up where you just kind of do this like hip hinge back extension like type deal and I’ve seen that and because we used to teach the back spot quite a bit. I mean, like squat and like just parallel squat was like where I go to is for a while, but then as we kind of started looking at it. I mean, You can you can you in terms of like foot positioning and stance like there’s a whole host of reasons why I probably wouldn’t have somebody do it back squat, unless it looked really really good. Because the front squat is just that kind of universal athletic position right there’s more transfer to sport your feet around your hips everything’s out in front of you just looking forward is kind of loading up on your back there as well. Yeah, what’s the real world equivalent to a next class speaking you’re able to traditionally. Typically because you’re compensating somewhere right like you mean like you said you can’t really cheat the front squat because you’ll either drop the bar or it’s gonna fall under you’re just gonna fall down. Yeah. Have you? Heavy. Have you seen an athlete like actually drop the bar during front squat? I feel like just starting out. Once. Sufficient rest period of however correctly and they want to go hit that same way right position then you’re just gonna dump it and that’s exactly what you did she came out and just in front of here nuts and yeah kind of never going to failure and making sure some place and stuff like that, so that was kind of like a flu. What’s going? With how to dump a backsplash goes back to saying yeah what we’re trying to do here is not. It’s not ego based it’s not how much weight you can do it’s the development of the athlete and that often does not include the most weight you can do or the fastest brain you can do right? I mean the title that book was movement over max is it’s you never have to maximally load up a power and squat on any sort of sport unless you’re in a competitive way lifter so. Make it look beautiful and maybe have five or ten pounds that take and live without another day rather than because it was too heavy because then you run the risk at that point and you’re teaching their nervous system how to fail and then you’re almost creating this kind of this dividend where they can’t really come out of because when you feel like that that’s so taxing that they’re you’re more likely to kind of fry their nervous system even more so mm-hmm absolutely your history is interesting because you. Well, I guess I’m gonna learn about it but you did come from a power lifting type of background correct and now you’re in speed development and more athletic training so let’s start with that power lifting history talk talk a little bit about that yeah, absolutely so. In college my junior year. I decided to stop playing college soccer and pursue a want to call a career but I hate a high. I don’t know I started yeah and so with that I think I’ve always been drawn to strength it’s always come pretty easy to me, like I’ve always been able to touch higher weights lower reps was always been kind of my bread and butter. I’m a much more explosive person than I am kind of like an enduring person so it just made sense, um, I’ve been lifting. For about four years at that point so I was familiar and I was kind of looking just to kind of get as strong as humanly possible right because with soccer I mean, there’s never a true transfer to being maximally strong like a power lifter. I mean that it yeah strength is always kind of the foundation of any athlete but I mean mine was probably almost a diminishing return at that point so I bet my losses and just start power lifting. Because at that point, I’d never really seen how strong I could get yeah and so that was a fun challenge and it was I mean, it was brutal and it was tough but um. It was a lot a lot of fun competing and stuff like that and having something to kind of prep for and it definitely taught me a lot about how to develop strength along the way though, we definitely made some very very big mistakes with our athletes just because at the time we were taking a lot of what we were doing in power lifting and trying to apply it to these younger kids and that just wasn’t smart we’re kind of wrapped up in that world right exactly right when everything, um, What everything looks like strength to you. I mean, you want to kind of solve everything with strength so. When you hit when you have a hammer as a tool everything starts to look like that’s exactly so with that we would try we I mean, we would back squat we would box squat we would have them do barbell good mornings and stuff like that which like I’m sure like there’s a place for all of that mm-hmm, but I think you have to. Take into consideration who you’re who you’re working with what they’re trying to accomplish what they need rather than what you’re trying to force them to do because of your own ego or what is a program for you is there for them and that’s kind of what at the time. I would say was definitely more for me than once for them because that’s what I was comfortable with and that’s what I knew like I said, I did we do any long-term damage absolutely not and I think, There was some benefit to some of that stuff depending on who we were working with but I mean as we kind of started off with more football players and started segwaying to more soccer players and more kind of not so much strength dominant, there’s a strength factor to it for sure but I mean speed became more of an important tool and that’s something we really kind of started to deep dive into so that became kind of the the priority if you will absolutely in in that exploration of powerlifting and getting yourself involved in that world you’ve had the opportunity to meet some pretty big names. Extremely fortunate. I mean, even the piloting world of the coaching world I’ve gotten to meet quite a few big names, um, which has been awesome. I’m trying to think I think it was 2018 was the first time I were the only time I should say I met Louis Simmons down and Columbus Ohio, we were down there for a seminar and we actually got to go to Westside um, and we decided in the back room and lose actually there we got to talk to a provider just about time anything it was just kind of Q&A. On this map think what we got there, there are two or three other guys back there kind of asking him questions and they just kind of let us hop in with that group and it was um, Definitely moving stuff. I mean, he’s basically extremely of everything he has like to say so he’s gonna catch you um, if you’ve heard his podcast or anybody’s books, I mean, he has almost a script for everything yeah and that’s just because he’s been doing it for so long and that’s what works for him, that’s what works for his guys, so um that was kind of in between right because at the time, We are back I Mean. To build. That you can handle those heavier loads. So I think that’s super important to know just as any coach you should kind of have a well-rounded general idea of how to develop strength. So I would say that’s my biggest takeaway was just knowing how to program for strength coming out of him and he talks a lot about explosive jumps and sled work and like you like I said just kind of maximal effort. I mean, they do true singles which I think with children you really don’t need to get anywhere near that’s why we kind of stick to like a three or five RM, but I think you sees a simple calculation rate and then yeah, right. I mean, it’s just there’s no point in having them go Max that heavy because they’re always doing something right through the practicing playing games. So to tax them that much when they already are sprinting. I mean, there’s a time and a place but we haven’t really found the time or the place quite yet. Yeah, that’s that’s pretty cool. What was your favorite lift as a power vector? Yeah. I mean, I guess one takeaway. I did get from Louis was um, They always change exercises, right? So it’s called I love accommodation, right? You mean if you completely if you do something too often you accommodate and you’ll get any better at it. So what they would do is everything they do they set up in three week waves. So they would maybe pick. For example, maybe a box squat was their max effort movement for the lower body squat and then they would either rotate a the bar that they use or maybe they use a straight bar one week, okay a bat bar a duffle bar and then maybe like a yoke bar and that was their three week wave and like you try to set a PR and each one of those bars right and then once they get to the bars, maybe they’ll do the same rotation, but they’ll add chains to every bar or bands or what have you. So that was kind of that’s a problem. I would say a really big takeaway that they had so I like that and we do use that right where we’ll have like three to five tier one like movements we’re heading over okay, we’re gonna rotate a front squad a search or squad a if you’re playing baseball maybe a heavy reverse lunge with like a you know bar something like that, um, and then that that way so like we’ll touch it every month, but they’re always kind of rotating through exercises just so they don’t stay out in one lift, mm-hmm. Yeah, very interesting stuff the back squat, how do you know when an athlete’s ready? Maybe that’s a loaded question. I mean, yeah like most questions in this industry are kind of like, I mean people say all the time it depends and yeah, it’s so true because. I think someone who is movement efficient and it’s all kind of relative to their body weight and their strength and how long they’ve been training. I like to see a good front aquatic good heavy front squat before I like to see like to even touch a backs wild like for females. I would say I don’t even need to put a bond they’re back unless they can front squat 135, um, which I’m lucky to see quite a bit which I think is kind of a pretty amazing fee because you know, if you think most young high school female athletes are about anywhere from a hundred. Fifteen pounds from what I work with and so for them to be able to calculate and some for three to five reps. I mean, it’s huge time for pound that’s very strong yeah, so I like to see that um, Because like like you run into right. I mean, it’s really. It’s not so much that they’re not strong enough it’s something they’re just don’t have the coordination to do a movement like that where their legs might be strong enough to squat up the weight they’re low back might not be strong enough to handle the load on their upper back so when they do stand up it’s like we talked about they kind of their hips will come up first and then a low back kind of follows up with that so I think I have to be worth it, right? I mean Charlie Francis talk about the half squat, which is you can love it, it’s more like a CMS kind of driver where you can heavy weight you’re only doing. Like a like a half or a quarter squat and that doesn’t get leave you as sore but you’re still kind of maximally challenging to CNS I think that has value for like an in-season athlete but like I said if that’s strength basis and there there’s really no point doing it because you can just keep utilizing the front squat and everything is so general nature about what we do, so I try to keep it that way as long as we can before we have to kind of segway to specific mm-hmm makes me think about um at one point I saw on Instagram LeBron James yeah squatting yeah, it’s like a quarter squat yeah, so when you think about, I like when in basketball do you see someone go into a full squat to jump exactly and like something like that. I mean everything for him is probably taking so out of context and yeah. I mean, he’s like doing it first and needless to wait, right? I mean, he’s LeBron James like yeah, I’m sure maybe it’ll help but at the same time like he’s he’s an outlier and when people start to kind of use outliers for. Like baseline level programs like that’s when starts to start to get little fishy, um, but now I like you’re right. I mean, there’s he’s at the top of his game like at that point anything he does in the weight room should be more restorative or just injury prevention to make sure he can last through a season. I mean, he’s worth so much money that they’re just making sure they cover their butt and keep him healthy, so they want to do his little to her harm him as possible another outliers the same bolt, do you? So I I get what you’re saying like don’t model your training off the absolute world best as it’s gonna look a lot different right because there they already are the best right and so someone like you saying voter LeBron James or whoever else I mean unit dropping big yeah, it’s like you don’t want to look at what they’re doing you want to look at what they did to get there, it’s very popular right now like on YouTube, you’ll see like I tried Michael Phelps diet for a week yeah stuff like that or I did. Mark Wahlberg’s training yeah great reviews, right but I mean other than that, that’s really bad as far as it goes, um. Because they just that’s just not how you usual try to I mean, like I said, like we said whether that’s using outliers to establish a program. Anything I mean they’re so genetically gifted that they don’t even really like I said they don’t really don’t even need like training outside of what who they already are because they just picked the right parents like it’s it’s really that simple, um because we even get kids like that in here. I mean, we’ll some of our best athletes are terrible in the way room and that’s usually how it is. I mean the the less as as you prep for like say like attract me like on down talked about this with all it’s throwers, he would they would build up a certain level of strength other than as they get closer to season their strength, like would actually go down but Performance improves yeah and that’s it that’s a common kind of correlation there where as strength you kind of develop your offseason plan you build you build you build and then as you kind of come in you taper down your volume sometimes your strength work gets even lower but you feel so refreshed from not beating your body down with such heavy load or high volumes of workouts that your performance starts to kind of improve, mm-hmm. Is there a transition there in Dan Johnson programming from? Does he go into power or does he just kind of just taper out of strength completely 100% sure how he does it, um, I know your standard your standard. I mean, there’s. Periodization, right it’s out you’re kind of your annual plan or your your monthly planner you weekly plan right there three types of cycles and so. Which a typical like periodization block or a phase would be you would do kind of like your hypertrophy muscle endurance work for a block and then you would transition from that to strength and then your transition from strength to power and speed the way we do it is instead of doing a triple block like that, we almost do kind of like what you’d call vertical integration which means if you’re just kind of stack everything on top of each other you’re training all three elements of hypertrophy strength and power the emphasis just changes, so if you think about it kind of like you’re cooking right you have your stove you have four burners. All your burners are on maybe your front burner is really really high on your back one’s really low but then as you go throughout the program you’re adjusting kind of the heat in the volume so that your focusing on one thing but then you have little elements of other things. I’m going at the same time so whether it’s strength and speed and then a little bit of like endurance work or you have you’re always your base endurance work which is higher most of your volume and then you kind of supplement that with speed and power depending on just the the phase of trading that you’re in mm-hmm, that’s a great metaphor yeah. Still cooking your meal you just yeah. Just doing it with different different heat volumes or different intensities, yes, yeah. Very good it’s kind of wraps. I mean, that was short right yeah kind of wraps up the strength talk. Last time we chatted it was regarding spring programming and in my history yes kind of can we well I know I I I’m almost 100% confident that we can get me faster than I was oh yeah no question they sent my experience with you and training with you. Should we say that for a complete separate podcast or we just dive in right now I mean I think we can definitely touch on that and then maybe follow up with that but I mean, even in the past two weeks we’ve started kind of doing like a GPP style like acceleration block where we’re just working on technique and just general fitness and conditioning. I mean, we’re coming off of kind of I would say somewhat of a like a volume like high perch for you or an accumulation block so now what we’re going to continue to do is build on that as we just kind of get more specific to sprinting right? I mean, we want it we want to see if you can run a faster 60. Than you did in college so this kind of starting slow and then getting faster and starting short and getting longer and just kind of build that out over the time. I mean, I’m confident because I mean you you do have you have a very solid background and like it’s very obvious that you were running at a high level at one point and that’s that’s awesome that but I even think within that like just some minor technical changes we made with you over the past couple weeks and then allowing you to, Lift in conjunction with weights and do it the way that it probably should be done. I think that in of itself could have kind of speak volumes once we get to where we need to go. Absolutely. You have excited. It’s been fun, but I’m like incredibly sore. It’s it’s a different ballgame. I mean neural fatigue versus like peripheral fatigue is no joke. Yeah. I mean you they’re sometimes what you’ll do like I’ll like a higher volumes from workout and you wake up and you feel like you got hit by a bus. Yeah, and it was the same with piloting. I mean, you coming off of a, Very like I remember I we did west side for a while and you do your your max effort day on Monday and you coming on Tuesday and you felt like trash and there was it was tough. It was tough to try to recover from then and it and even comparatively to sprinting it’s it’s different because it’s sprinting you don’t feel like you’re doing as much right? I mean, you you squat 400 pounds for like a double or a triple like you feel that like almost instantly and it’s whereas for sprinting like you’ll finish the workout you feel pretty good, but then like kind of it’s always for me. I always feel about four or five hours. After the fact of my oh yeah I definitely sprinted today because does everything just seems to kind of operate slower at first right until you kind of adapt and then you’re able to kind of kick it into high gear and you’re able tolerate more volume but it’s definitely a different feeling that’s for sure. Yeah, and I mean, I don’t want to scare you thinking like oh if I search for a program I would be so incredibly sore because part of it too is like as a kid growing up playing different sports, like I was running. Yeah all the time, right? So for me going into a high school program, I had Time to develop that and then a college program like it was it was very transitional I’m coming in 7 years off of you know I maybe jogged Yeah, maybe the 5K one time. So this is like my joints are just like, what are you doing? I mean, there’s so many considerations at play here, right? I mean, you’re 29 years old, right? I’m old. Yeah, so I mean you compared to a 14 year old athlete like they’re all they’re recovering is gonna be night and day different because they just go home they got nothing to worry about them and you have a wife you have a kid you’re rebuilding a house, you’re helping us move into this new facility, which is actually our. First podcast in our new office Speaking of which is nice and outfit it were sent on both suit balls and the floral chairs. So but now, I mean, there’s I mean, I think there’s all there’s a whole there’s something to be said about kind of your total volume of life stress and how how much is kind of being taken out of your stress bucket if you will and I think just anyone any young adult who embarks in something like this, it’s gonna it’s gonna be a lot tougher, especially if you are seven years removed from something like this. I mean, you just, Very important to take your time and do it, right? Yeah, so you don’t kind of take one step forward in three steps back rather we’d rather take three steps forward and then maybe back down a little bit. Yeah as needed. And I know initially and the last podcast I was like yeah, let’s do it this summer and then as I’m getting into the the programming. I’m like, Probably not going to be ready for max effort three and two months you know yeah so that’s okay. I mean, there’s no there’s really no rush with this yeah think it’s a it’s a process very good yeah step of it yeah and and even more sizing about this the other day it’s like how much do you want to take away from your actual life right because at the end of the day like when you when you do something somebody else has to give that’s always the case can’t do multiple things well, so it’s like yeah, we could do a sprint program very very well, but then that means you’re recovery outside. I mean whether energy ice massage like you’re just trying to recover I mean there’s there’s there’s definitely an optimal way to do it and that’s like, I mean, you look read back of any Charlie’s work like you talks about all the importance of recovering regeneration, so it’s been I mean declining he was working with elite level Olympics printers and whereas for you trying to get that 60 PR though be it’ll be different it won’t be nearly as hard but I mean for you at coming out from where you’re coming from, I mean, it’s gonna be pretty equivalent to you’re trying to ask your body do something it’s never done before so. That and that requires a lot of well thought out well-planned programming in order to make sure you do it safely and yeah and it’s datably yeah it’s good point and I think a good component of training optimally is communication so if you’re an athlete out there communicate with your coaches how you’re feeling yeah and like you say what kind of stress you got going on outside so if you have exams or you know your parents or fight, like whatever it is, yeah, okay. I mean, it really could be anything. I mean, Like we like we talked about what we do so much with the younger girls and you know at the drop of a hat their day could be ruined by something so small and insignificant but like yeah, it plays a factor and like you you can tell like when like I don’t know the girl the girls we have like I mean, they will let you know if they’re having a bad day if they won’t say it vocally, they will definitely their body language will tell you almost instantaneously so it’s just part of the process where you’re just as a coach you’re constantly evaluating what you’re given or what you’re seeing and kind of using that as a base to judge how you’re gonna do the rest of your day. I mean, Ideally you’d never want to really tell your athletes what the plan for the day is because in case yeah, they aren’t able to perform it yeah don’t feel bad because I mean really ever needing to tell an athlete to do another route. I’d love to do one for you anyway, it’s more so it’s like knowing when to stop don’t want to keep going that’s huge yep. Because that too much that too much. That your body can’t handle or your mind can’t handle that’s you know, potentially two to four weeks to try to recover from oh yeah it’s an injury but if you cut yourself off to short because you’re you’re not just feeling it. I mean, it’s not gonna harm your your development at all yeah right exactly. I mean, I’d ride. I’m wet much more proponent of doing less to do more later down the road than trying to force something now, mm-hmm. I mean for me personally all force it because I’m stupid and I have really nothing to do. Train for so I like to kind of experiment and see what I can tolerate to an extent but at the same time they’re definitely that kind of foundation yeah you need you need to have like this with a set what is a set like baseline or so like hey, like you need to know when to kind of what what are your signs that you need to stop mm-hmm? Excellent. Are you last thoughts comments? I got nothing. I mean, do you want any like quick like rapid round about power lifting questions? I mean, I can answer anything you want yeah yeah, let’s make sure I think of. So you kind of dodge favorite lift earlier, so I’ll avoid that one favorite lifter favorite left yes sumo deadlift. Sumo deadlift yeah did you ever do conventional non-competition? I always train sumo yeah. I mean, I’m a shorter guy, so like mechanically speaking how’s that a bigger disadvantage pulling it with a wider stance, um, For me I’ve had a history of back injuries so anytime it seems for whatever reason anytime I get into a conventional setup it’s probably poor technique I would I wouldn’t hurt it but I would definitely it would get a lot more aggravated or it would be harder to recover from a conventional style deadlift for more max effort. I could do more like higher repetitions didn’t seem to bother me as much but anytime I didn’t max effort conventional mm-hmm. I would feel that for a few days after we’re assuming I think keeping kind of your torso vertically and more moving it more with your legs rather than kind of an extension pattern like you see with. That lift up I seem to do better with that yeah actually when I I powered for a year in high school as a senior. I did sumo and enjoyed it. When I went back to deadlift I just did conventional because I didn’t have the flexibility yeah. I mean, it’s kind of like like having a yes yeah no one thing that I think. There’s your bits people are built to do certain things right and I think there’s some people who are built to do conventional and build to do sumo and that’s okay, yeah like most six, four, six five. Strong man athletes, they’re gonna be fine doing the convention right mm-hmm and the sumo typically your legs are gonna be outside of the the weight you can’t even do it on an elephant bar, yeah. This is personal but I’m sure it has some carryover. I’m gonna try to make it more applicable to the average athlete my I’ve heard that you’re and I’ve seen and in the the best power lifters out there that typically the back squat in the deadlift are very close. I’d say within 15200 pounds, okay, yeah mine was not so my deadlift was significantly stronger than my back squat and it was a it was always a challenge to kind of solve that equation and yeah. In doing so I think I would approach the back squat too aggressively and then have to back off because of whether it’s an injury or just not feeling good at that point yeah, what do you think how how could you maybe diagnose that? My head. I mean inside your you would hammer it so hard and the squad that you’re dead left would begin to suffer but I mean really you get stronger in one thing your or the whole organism the whole human organism, right so like your body your everything how it syncs up your systems that work together, it’s gonna get stronger in general, right so you get your left arm stronger your entire body is gonna get stronger and that’s kind of a concept has been around for a long time, so I think that, You don’t want to not necessarily ignore the deadlift but I mean you want to focus on one thing at a time always in training so it’s like hey if I need no my squad isn’t that good we’re gonna focus on kind of special exercises that are gonna kind of bring that up and in terms of a power lifting standpoint, right so it’s not necessarily gonna be the main squatting movement that’s gonna be like right the builders of the squat whether that’s you know, like building the depth yeah, yeah, I like it what like accessory work so like your split squat variations or maybe like you’re you change up bar positioning you’ve changed up. Tempo or speed and just putting yourself in the position where you suck at so I mean for most people like you either they get stuck in the hole or they can’t lock out once they get halfway up so it’s kind of finding you’re sticking point and then training that sticking point whether it’s through isometrics or like I said different bars or different kind of like accommodating resistances with bands and chains like that’s gonna kind of be the place to start is like where are you weakest at yeah, I start to build that spot first and then everything else should kind of raise yeah as a whole. Listing is a surprisingly equipment heavy sport to train for like you need. Like variety yeah yeah yeah sure all that helps I should say, um, yeah to be to be at an elite level. I think you need it’s really like strength isn’t it very complicated. I mean, it’s kind of like that find the problem or find it will find your weakness and start training that first like whatever you’re bad at it. I guess really for anything. I mean, if you’re slow trying to speed if you’re strong. Like maybe you have to change flexibility I mean it’s it’s just like there’s always gonna be a given take right so you got to find whatever you’re bad at and start there, mm-hm because that it will raise everything else up and then once you kind of get that stuff caught up and you can kind of circle back around and see all right now what’s next right you chase one rabbit or if you chase two rabbits at the same time both are gonna escape so it’s for focusing on like okay, what can I what do I need to chase right now and then we’re not worried about anything else, mm-hmm. What was the most difficult lift to train for me, it was my bench. I was always pretty bad at benching mm-hmm. And what held the time. Matt winning he’s a phenomenal power lifter and I we I filed him like probably the most he was a he was a Westside lifter for a while then kind of went off and did his own thing like most. Westside guys do. But he kind of he was a raw lifter so he didn’t lift in any equipment and that’s what I did so I mean to me, I kind of looked up to him at a sense where he was kind of I mean, he was a world record holder and multiple and mostly the squat in the bench what’s his weight he was super heavy weight okay, so it means a big guy but, Squatting like close to a thousand pounds raw benching like 600 raw I mean like dude could move some weight right he was big boy um so for me he he always talked about like triceps with the bench being the most important thing because I mean everyone thinks like that’s just like chest day or whatever and so what I did is like he he always says you like more like a moderate bench grip when you train you save your shoulder and develop more triceps that way when you go to competition if you bring your your grip out a little bit you’re shortening the range of motion, but you’re also making a little easier on yourself by doing so it’s interesting and Like with that I mean all my accessory work done became kind of tricep dominant because I could always get the ball off my chest, right? I was like halfway up kind of where your triceps are fully protectively the three-quarter way of yeah that you can’t really lock the bar out so like I would do a lot of pin pressing or a lot of heavy like barbell presses for I like the throat or just changing up the angle and stuff like that to develop that kind of block out strength so that way when I circled back around to go to the meat I could kind of finish each left, which seemed to work really well. I mean, I went, From probably like an 80 pound jump in my bench over the course of like 20 weeks, mm-hmm, yeah, I probably won’t like did you hit all your lips or did you miss me? I missed my last deadlift. I remember that I and I’m in because I’m only done one full meat, um did you like you do like bench slap meat or yep sorry we like the for me would be the full power would be bench squat deadlift there you can do like a push pole or you just bench another for where you can have some some people do just a squat sometimes mm-hmm bench me yeah yeah, oh yeah our bench only. The full power. I mean, that is a there’s a big day. I mean, you were character that I slept like two days but home. Now I mean cuz you get three attempts in each lift um I remember I hit all my squats my first bench they I got I got a red lighted because my butt came off the bench so then I played a little conservative um end up hitting my last two times and then I hit my first two attempts and deadlifts on by the time want to go hit my last one my technique it was so was so poor and I was so fatigued that I just couldn’t really finish the lift and that was I say was more the conditioning problem at that point. I reconditioning for policy was not good so I just didn’t have the ability to endure that long that’s eight maximal what? Well. Unless your first lift is a setup right but it’s yeah you really close yeah usually your first lift should be a gimme yeah for each one that’s what they tell you doesn’t look close to the PR and then you third one should be appear typically correct yeah well it’s kind of like you you’re second-lit like you each lift will determine the next thing like yeah playing in your head or what you kind of want to hit mmm the way you’re kind of peed toward. But going in yeah like it once you do that first lift you kind of okay like gather yourself or reconnect then you have to go to the table to tell me what you want on the bar next and then if you hit that one then you kind of go from there and then it’s all in kilos, so the jumping is a little strange but it it was fun it was a ton of fun, um, I would never do it again, but, It was definitely good experience to have would you coach someone I have I’ve coached on our general manager Kelly she’s competed twice now. I think um coaster both times that she did super well like I said, it’s for me it’s very easy to coach in terms of programming and just kind of planning how to peek it how to deload coming into the meat like oh makes sense to me, so. Be interesting at some point. I mean, we’re we’re definitely gonna go out more attention. Between the updates mm-hmm the facility the name change everything yes, so I’m sure gonna get people who are looking for you guys train optimally yeah power lift yeah that would be no it’s definitely not our niche by any means but right at the same time I like I mean, you do early morning videos looking to compete at something or something to kind of keep them like I’m a big supporter of competition and having goals and having someone to train for so a hundred percent bring them in. Hate to play enough to know rack a hard place what what sports would you not coach? Or maybe was maybe what sports are you comfortable coaching whichever question you want to answer huh? A little lifting I wanted to touch I’ve never done it before. I’ve never been taught how to do it. I’ve done it. I guess I have done it, um to a degree but that’s the summit so out of my wheelhouse that I really don’t care to know. I don’t really do with my athletes just because it’s super special yeah it’s I mean, it’s it is a sport and of itself so I’m not gonna train soccer with baseball, so I’m gonna train yeah soccer with Olympic lifting. It just it would just we would we only have so much time and in a day or a week that I don’t want to spend half a session trying to teach them how to catch a power clean when I could just have them throw medicine ball kit virtually the same effect and then just have them go do maybe a front squat and a dead lift, which is essentially power clean just with no dynamic move in there, so. Let me ripping not comfortable with I mean in terms of sports like I mean, I don’t sport coach anyone but like. And the athlete right? I mean, it’s everything we do is so general that I’m comfortable training any athlete yeah to where I know I can build up any weakness or find that deficit and then train that first but there’s no there’s no sport where someone walked in and you’re like typically I’d give you. Our program or something similar yeah I’ve adjusted trying to think of like a sport where you need like some crazy amount like like cycling or you’re not doing upper body would you yeah I mean excitement I mean that makes sense right because I mean, they’re getting so much conditioning and aerobic work through the bike and they would need more my kind of maximal strength and just upper body strength to make them stronger overalls, so that wouldn’t be very hard either. I mean, okay. Maybe two to three days a week of crushing body lifting, right? I mean, it’ll just be total body lifting and yeah trading up weaknesses first. I mean, obviously the upper body’s gonna probably be significantly weaker which is standard for pretty much everyone so start there and then more so train strength for the lower body just so they have a bigger engine to do their lower intensity work fifth gear mm-hmm, absolutely fly into yeah. Excellent we’re gonna wrap this up. First podcast in the new facility we’re freaking stoked about oh, it’s great yeah there’s gonna be sweetie we can’t wait to get our own little like legit recording studio almost we’ll put in here we’ll do it a bigger look good yeah we’re gonna do video or yeah, absolutely I gotta start uh actually brushing my time all right so you can’t wait for this covet to be over so I get a haircut finally I’ll cut your hair oh well you’re gonna try maybe we’ll do the middle of your first podcast video, it’s air gives me a haircut. I’d be interesting probably one time but Important things yeah, so I’m focused on how we’re not sure in your head yeah, that’s true. Alright guys, thanks for listening and yeah check us out. Search the gym name, but that might be changing soon, so yeah, stay stay tuned stay tuned that’s that’s good.