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Strength Recovery Differences In Male & Females

podcast Jan 24, 2022
Garage Gym Athlete
Strength Recovery Differences In Male & Females
1:08:47
 

Hey, Athletes! Want to know what sex can recover better than the other? Then make sure to check out the latest episode of the Garage Gym Athlete podcast! 

Episode 132 of The Garage Gym Athlete Podcast is up!

Strength Recovery Differences In Male & Females 

This week the team go over a study that looks at recovery differences between male and females, specifically with the back squat.  The coaches give their takeaways and how this one should influence your own training. The topic for the week goes hand in hand with the study. The team give their tips on recovery and how they view recovery in general. This week's Meet Yourself Saturday workout is called Grog Bowl. You can thank the whole team for this one and make sure to check out this week's "wine pairing" to get you through! 

If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:

IN THIS 69-MINUTE EPISODE WE DISCUSS:

  • Recovery Tips
  • Strength Recovery Differences in Male and Females
  • Daily Over Decades Update   
  • Kyle's Squat Rack Is Gone 
  • Back Squats 
  • Tips For MYS
  • Updates and Announcements
  • And A LOT MORE!!

Diving Deeper… 

If you want to go a little bit deeper on this episode, here are some links for you: 

Study of the Week 

 Garage Gym Athlete Workout of the Week 

Be sure to listen to this week’s episode:

— 

Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!

To becoming better!

Jerred


Transcript:

Jerred Moon 0:02
Alright, ladies and gentlemen, welcome to the garage mathlete podcast Jerred. Moon here with the crew. Kyle, Ashley, Joe, everyone. How you doing? What's up? Good? Yeah. Well, how are you really doing in terms of the 300? Daily over decades challenge or 200? Kyle, let's just jump straight to it.

Kyle Shrum 0:26
This is jump straight to cool. I'm at 15 out of 300. And the domes are real on the strength track.

Jerred Moon 0:35
Oh, yeah. Everyone here on the strength track.

Ashley Hicks 0:39
CCR except you.

Joe Courtney 0:41
I have pulled them over. But it's also winter. So like,

Jerred Moon 0:44
I did that? I don't either.

Kyle Shrum 0:49
I mean, I kind of feel like straight track was kind of, yeah, that's

Ashley Hicks 0:52
your that's your home.

Kyle Shrum 0:53
I wasn't, I wasn't programming it. But straight track has been my thing for a long time. So it's really no shock for me that I'm here. But anyway, do I pick it goes next. Are you

Jerred Moon 1:05
going? Did you update? Was that a full update? You said 15? Yeah. What else am

Ashley Hicks 1:11
I supposed to update is on level one. So that's technically

Jerred Moon 1:14
I mean, I want I want like some story behind it or something like,

Ashley Hicks 1:18
wow, he's you know, like saying your updates. I don't want

Jerred Moon 1:21
just a number like how is it? How does it make you feel like how?

Joe Courtney 1:34
Oh, wait, wait. You're missing a rack behind you. How is that not an update? Oh, yeah. Well, my goodness, for you. I didn't.

Kyle Shrum 1:46
I thought we were updating the challenge. And that's what I did. Anyway, okay, I'll give this update too. So listeners may recall, like, two years ago, one of our community members was going on a trip around the country for his job. He was doing job training around the country for the next two years. And he was having to sell his house. And he couldn't take his garage, gym stuff with him and didn't want to sell it. And so he lived in Atlanta, which is close to me. So I just drove down there and picked it all up. And I've had it in my in my gym for two years. Well, he's coming to pick it up today, because he's settling back down. He's actually settling in Vegas. And so he's going to be hauling it all out to Vegas. But he's coming over today to pick it all up. So I had to over last weekend, I had to dissemble his squat rack that I've been using and collect all of his stuff. And so yeah, that's what's sitting out there. So there's a dissembled squat rack and some plates and all that kind of stuff that he left at my house, and the squat rack that was behind me is now over in the main area where that one was sitting. So I'm downsizing to one squat rack.

Jerred Moon 3:14
So the rough life, it

Kyle Shrum 3:15
is a rough life downsizing.

Ashley Hicks 3:18
Welcome to the rest of our worlds. Yeah.

Kyle Shrum 3:21
Anyway. All right. That was a great updates time. Yeah, actually, you go next.

Ashley Hicks 3:28
I am also on day shift teen, or this morning was day 15. For me, I'm definitely trending way more than 200 calories, which has been good. Because the strength track is it's real people. It's real thing. D load week has been good, though. Um, and yeah, the minutes is not a problem either. And so with the minutes, calories, and the days, I think that's all I need, how I feel about it. I mean, I feel accomplished. I'm thinking I may even, who knows, I might even hit the 300 We'll see, like 300 training sessions. But like if I once I hit the 200 I'm not going to just like, Stop, I won't submit myself for it. I just, you know, just want to see if I can hit 300 That's fine. Um, I don't really have any cool life updates. So Joe,

Kyle Shrum 4:19
feel like Jared needs like some glasses and a legal pad. Since he's like asking us how things feel and where he can just maybe

Jerred Moon 4:27
add some glasses around

Ashley Hicks 4:28
here. Where's my couch? I can lay on.

Kyle Shrum 4:32
Do you have a beard? Right? I don't

Joe Courtney 4:34
wear all black with the black background.

Ashley Hicks 4:37
Yeah, in the beanie. I don't think I would see a therapist that wears a beanie on its head. So

Jerred Moon 4:42
oh, a discrimination.

Joe Courtney 4:48
challenge for me. I have no idea how many sessions have been I'm probably only going to do like a monthly tally to see where I'm at. And I have the spreadsheet going but I started this spreadsheet like a week and a half early. And it's also double counting Some of my days so I have to mess with the stretchy and by I have to mess with it. I'm gonna ask Marco to mess because I don't know what the hell to do. So that's what I'm doing but we got to Monterrey we're in the hotel, very tiny base we're right across the street from the gym. There's actually the main you know the bro gym that every base has them they have this thing called the knockoffs Center, which is basically just a powerlifting CrossFit cross training kind of awesome setup. It has eight big racks with platforms it's got a turf strip all inside it's got their dines too. Salt likes are the treadmills trying to think what the hell I'm thinking of the result because all runners another treadmill thing that that like signal simulates like a sled push or parachute, Sprint's it's got a lot. It's got a ton of stuff either way.

Jerred Moon 5:57
We hardly there at this point. Like

Joe Courtney 6:03
it's got like med balls up to 100 pounds. Integrity machine as well. Yes, yes. It applies harder gravity than than you need. Yeah, so that gyms are cross streets. It's awesome. So we can actually get into like routine and lift and do all that. The only downside is that we have to wear masks during workouts. So I was like, this freakin sucks. It was very lame. Cambrie California. And things like that other places too. But yeah. Dumbest rule ever because how are you going to work out when you can't breathe? Even if I'd stay in my zone, but anyway,

Jerred Moon 6:37
no political jail. My goodness.

Joe Courtney 6:40
At this point, I don't care. I don't care about political breathing is not political. I need to breathe.

Jerred Moon 6:46
I don't see now it could be a political but apparently, apparently it is.

Joe Courtney 6:51
Yeah, I think it's just yeah, anyway. So yeah, that's why I'm so we have an awesome gym here. A we got a house, we signed a lease on a house two days ago. No idea when our furniture and our rack and our gym stuff is going to be here. So I so probably be several weeks before I'm an actual garage gym athlete. For the first time, right, ever, yeah,

Jerred Moon 7:13
there's gonna be a christening. You've always had like an outdoor or some

Ashley Hicks 7:16
side of the house gym athlete.

Joe Courtney 7:19
Yep. Yeah.

Kyle Shrum 7:21
We're all coming out to help you, Chris in your very first garage gym though, right? No,

Ashley Hicks 7:26
I've never been to California. So that would be fun. The whole state's fine there. No, never been in California. Or any part of it, either.

Jerred Moon 7:36
Well, I'm not surprised that you haven't been called. But I'm very surprised, actually hasn't been. That's fair. Uh, I guess my 300 update? Yeah, things are good. I'm at 300. Level three, it's been very challenging. I kind of let you guys know, but update the podcast listeners. So week one, I was traveling that made it difficult. And then the second week, my parents got in a car accident, and my mom ended up in the hospital. And so as you know, they're all okay. All right, let everybody know, they're fine, everyone's fine. But I did have to, I still was able to squeeze in like these 25 minute training sessions on those two days where all of that was going on. And definitely a stress test for the rest of the year. I feel like if I can get training sessions in under those two weeks to start the year, then I should be good. And I've been going strong, I've, you know, I met we're recording this on the on the 20th. Right before it's gonna get released. And I'm 19 for 19 I'll be 20 for 20. After today, I'm trying to go 31 straight days in January, without missing just to have at least 300 level one in the like, some some cushion there. Because I was thinking about it. If I didn't take a day off at all, like just say I don't take a day off, you could get towards the end of the year, where I could do one training session a week and still hit 300 level three. So I could just do one five hour training session. That would be well over 300 calories. And once a week

Ashley Hicks 9:19
I'd never do that so

Jerred Moon 9:21
no but that wouldn't it be nice to feel like I could

Ashley Hicks 9:26
like you don't have that pressure to hit Yeah.

Jerred Moon 9:30
So yeah, and that's a lot for you know, there are a lot of conversation in the group about the the challenge and how it is like stressing people out or whatever a lot of credit to Kyle's comments on the last podcast of like, what you should and shouldn't do like, yeah, if this is like a mental battle for you, then definitely don't. Don't do it if it's like causing you anxiety but at the same time When I was seeing those comments, yes, we have to know that there's a good stress and bad stress, right? And so if you are feeling anxious and it is causing you like pain and discomfort and like you hate your life, yeah, maybe you shouldn't do it. But if it's just kind of nagging at you, because it's difficult, and you feel a little bit stressed to get something done, that's not necessarily a bad thing. So you really need to know which side of the side of the fence you're on with that. And I think that is a slippery slope of like, this is making me try too hard. That's one thing, or is it actually causing you anxiety and ruining your life. So definitely know where you're at there, before you decide to cop out not do the challenge. But let's get into it. I think that's updates enough. Because we're not going to talk about this study for a very long time. So I thought we could talk a little bit more about our challenge. This one is impact of training protocols on lifting velocity recovery and resistance trained males and females done in 2021. Trained male and female lifters completed two squat product protocols, one protocol consisted of five sets of five reps at 80% of one rep max, the non failure protocol. The second protocol consisted of five sets of squats to failure, starting with a four to six rep max load, researchers measured mean concentric barbell velocity at 80% of one rep max pre training and five minutes, 24 hours, 48 hours and 72 hours post training to assess recovery. There are 24 subjects in the study 14 male and female, all subjects had at least six months of resistance training and were required to have a one rep max squat greater than or equal to their body mass. The purpose of this study was to investigate sex differences in recovery from squat training, specifically, the authors were interested in seeing if responses were different when training to failure versus stopping shy of failure. So there's a lot of, say, new research being done comparing men and women. And as we've seen, just on the podcast, there's not like, It's not often that women are included in studies. And I was actually reading a different study. In preparation for the podcast, and it was talking about, it was a bigger overarching thing, comparing men and women, not just in recovery, like we're talking about today, but just in a lot of different areas. And there's always that kind of like intro right, when you read the full text of one of these things, and it kind of gives you a lot of the background, maybe historical background explaining to you why they're kind of doing what they're doing. And they said in there, like, females were almost like, not included at all until the last 20 years or so of research. Yeah. And so, that's, that's pretty interesting. That, you know, we don't have a lot of data. And it does seem to be that just looking at this study and multiple other studies that I was reading in the, in the references of this study, where male and female are very different, and for a lot of different reasons. And then even within females, there's a lot of difference around men, menstrual menstrual cycles, it's just like, even like the and we're talking about performance metrics, you know, like are different during before after all these things. And so females are complicated. And I don't think that they have uncovered at all to be honest, I don't think that like there's I think we're far from it but this is I thought I thought was a cool study because it's actually comparing it I've anecdotally heard and then actually pulled up some research to look at today that women passed in like ultra marathons like past 50 miles. They close the gap on on min substantially. And I always thought that that was really interesting is like, in short races, like a mile or, you know, marathon or whatever, marathons on a short race for us, but in the world of long distance running, which go up to like 1000s of miles.

Men obviously are faster in those regards. And they but once we pass a certain level, like that gap closes significantly. And I think men still edged out women, but instead of like, you know, 46%, faster, 37% Faster, it was going down to like 4% 8%, like these small gaps. And so I think that says a lot about things that we don't know about women as well, right is like they're, they recover different. Like, we're just different. We're built differently. And I think that this study was really cool. Really, they found now Well, I'm not gonna I won't get into it all. I want to hear what you guys have have to say about the study and then we can kind of talk about our big takeaways from it. If you're on the YouTube channel, you can kind of already know the takeaway, if you see Ashley's name for the day, but um did you all think of this study.

Joe Courtney 15:03
So just to lay out the study a little more the two training protocols, they did a five by five 80%. And that for the sub max effort and then for the max effort was five by as many reps as possible sticking between a four to six rep max. So as they would warm up, and if they were doing a weight that they I guess they did a seventh time or at a certain velocity because they were measuring velocity with the rep maxes as well. And once they were hitting a certain velocity, they would add some weight to keep them between a four to six rep max and just keep that as as much of a max effort as possible. So one thing that I actually learned that I was pretty surprised about was that I did not know that estrogen helps protect against muscle damage. I always thought of estrogen being kind of like a bad thing to have as like you're a guy if you have more estrogen, but like it's protecting against monsters, I don't want more. But it was just interesting to know that aids and muscle recovery sounds kind of cool. They're never heard of before. And the other thing was that the like, this isn't necessarily new that I knew of because I've done certain training protocols with like, male and females, we would either do like a bodyweight squats for max reps or like 90% squats for max reps. And like me having not been new to lifting heavy at the time, some of the lead a lot of the ladies were doing like double the reps that I was at these max reps I like higher higher things just because I don't know what that what their muscle endurance could do. But then, what they also found was true rep maxes were significantly higher. And guys that just like the muscle muscle fibers can that can be recruited for that. The and to go on the must the winner maxes. Even though the women were lifting they found the lifting women were lifting a lot more on their max max effort sets like their their their lifting percentage went up until like close to 95% versus the guys were up at 87% Just when they kept on adding weight to the Max Max sets but starting off the true one rep maxes the men were at 2.02 of their two times two of their body weight versus women were only down at about 1.7 times body weight of their squat max so like just different types of strength men and females but that was yeah so that was just like the brief overview of the gist of the study yesterday thing was cool. My one of my main takeaways as I was going through this was on like accessory work and sub Max efforts I just gonna stress women to try harder because now we know science says you can

getting getting the dagger person

Kyle Shrum 17:49
hears comments and opinions are entirely their own. Yeah, no,

Joe Courtney 17:53
no, that was a collective all that we just No, just kidding. Yeah, so yeah, all train

Ashley Hicks 18:03
in your garage in California, we'll see what happens.

Joe Courtney 18:07
Hey, I mean your your server from squats, but just think about how hot guys guys are the women are recovering better. So that's all I there wasn't a whole lot else takeaway that I'm not going to take from anybody else. But it was pretty interesting to see that the fact that it was laid out. And I mean, it was really interesting that as they were doing the max rep sets, the fact that the guys were capping out at like 89% of their max for their four to six rep max versus women were going up into like 92 to 95%, they were adding more weight at a max effort sets. So being able to lift more of their compared to their true one rep max. And the max effort was cool. And then there but the recovery for the max effort were the same. But the women were is I guess, if you were to relate to low that women were able to lift more of a load, because the relative weight they were listened to their max. But I will turn it over to Ashley.

Ashley Hicks 19:03
Um, so some of the requirements for this were I believe they had to be lifting trained for six months or more, I believe it was. And then they had to be able to squat at least their body weight, which, you know, in some terms is this not very much, but it's at least a good standard there. Um, but I mean, at the very end, they found that, you know, Joe already kind of touched on it that during the protocol that men experienced a little more fatigue than the women did. And one of the reasons that they brought up to Joe brought up estrogen but they talked about the muscle fiber types, and they said that women had more of the type one muscle fiber, which is just the slow contracting muscle fiber versus type two is, you know, contracts rapidly, which we've, like did a deep dive of on Episode 57, where it was muscle fiber types. So go listen to that. If you want to listen to To more on that, but I just said to overall for, like, for a takeaway for me is, I think it's just yet another win for not training to failure on both parties. I mean, that's just kind of like where I went with this one. And Joe talks a little bit about, you know, maybe women need to try harder, I think a lot of it too on the one rep max or training to muscle failure. I don't know why it is. But I feel like sometimes females can kind of get in their head, and like, don't want to add more weight to it. But you, you know, none of us were there. We don't, we don't really know. But I said it also, this whole, like being able to recover a little bit faster made me remember back to the Spartan. And all of you boys were just on the Slack channel, like I'm dying. It's the worst day of my life a lot the next day. And I actually felt fine. Like I actually felt like I could have to I'm glad I didn't. But I'm i I felt like I could train. So I

Jerred Moon 21:05
don't know, hold a Slack records. Sound like me, Hey, I

Ashley Hicks 21:09
was with you that day. And I was

Joe Courtney 21:12
like, hearing my defense, I had a torn hamstring

Ashley Hicks 21:18
injuries anyways, I just had to like, get back in there. One more. Anyway, Kyle, once you got.

Kyle Shrum 21:28
So my defense, I have blown out i hip flexor during that during that Spartan Race, so I was injured as well. But we're on the defensive now. But you did not get injured. So maybe that's your, your point is, you were just tougher than I was actually

Jerred Moon 21:47
fine. After the car ride, my hip flexor gave up or like, decided to start trying again. And then I was fine. I don't know how that

Kyle Shrum 21:54
I didn't I was having to walk backwards. So that was not fun. I kind of took away, maybe women are just tougher, they can push through, you know, with the with the maximum the max efforts, they can push through and grind out more reps. But also, I was I was a bit I was a bit perplexed by the study. And it almost kind of felt like these results were kind of relative just to this study, and maybe not generalizable as much as other as other studies. But that was just me, and that, but that was from the conclusion that kind of the author said, caution must be taken when interpreting these results as the relative strength was not matched. And the results cannot be reduced to pure biological differences. And so I think that was kind of confusing for me was, there was a lot of things in here that that as, as Jared kind of pointed out, like, women are not represented in, in the literature very much. And so there's really not a lot to compare, or there's not a lot of literature, there's not a lot of data to use to compare versus the men that are represented in the literature. And so I feel like it's it's kind of it's kind of unexplored territory when it comes to studying women for these for these performance tests and things like that. But that was one thing that I did want to point out that Joe kind of covered already, but that how the relative strength was not matched how the men were actually lifting more relative to their body mass than the women were. And so that was something and that's that's what they're talking about here in this conclusion of being cautious with with the interpretations because the relative strength was not matched. And there were some other issues with the study that I had, maybe I'm just kind of being negative about it, I don't know, but COVID actually kind of tampered with their data collection COVID Count, they reported that in the in the study that halfway through the study, COVID Hit like COVID basically shut down their study, and they couldn't do anything with it. And so they had to wait several minutes. And after those several months were up, only a handful of the original participants could come back for the second protocol for the second half of the study. And so they had to recruit different people to come in for that part. And so there was only about half of the participants that completed both protocols. And so it was kind of I don't know, it was kind of that kind of muddied the results for me a little bit, but I do as far as this study goes, it does prove, you know, that, that the women in this study were recovering faster, at least in the one protocol in the in the go into muscle failure. They didn't but in in the five by five protocol, they did recover faster. So those are just my takeaways from it in. Maybe that was just maybe a negative. I don't know.

Jerred Moon 24:59
All right. Following failure protocol, the time course of recovery was similar in both sexes. However, velocity recovered to a greater extent in the female lifters at five minutes, 24 hours and 48 hours post training in the non failure condition suggesting that female lifters recover faster than male lifters when not training to failure. So yeah, that I mean, that's basically it. And if you haven't been around for any of our recovery protocol, podcasts, this is something that they do quite frequently is basically testing velocity. Either they do it with a jump, or they'll actually measure like barbell velocity as a recovery metric more so than like a blood marker or like, subjective, how sore Are you type things. And I find it interesting, because anecdotally, what I learned from females and training them, especially when I was doing smaller groups, is that in lifting, I would notice a big difference to the relative strength that you're talking about, Kyle, I mean, I don't know I don't I almost never pay attention to relative strength in any regard. Because I don't know, I, I'm always like, we lift off percentages, you know, we lift off of, but then in our, our standards, it's relative, right? It's like it's relative strength based off your body weight. So I think that's important. But I didn't really look at it in that regard as much, just because I think that's, that's a tough, tough position to, to put people into when it comes to lifting conditions versus your your one rep max. So I would be interested to see that done differently. But I have no idea where it would end up. Because I've never, I've never looked at that. But anyway, getting back to like what I had, what I've seen is that men and women, again, we're anecdotal here, I'm not pointing to any science, just programming protocols I had done in small group training, I noticed that men and women were very different when we would do things like 10 rep max versus one rep max. So the 10 rep max to one rep max, Delta, the gap in men, typically very large. So like, if you could, if your one rep max back squat was 400, your 10 rep max might be like 50% of that be like 200. But then for women, if they're one or max back squat was like 200. It's like they could their Tinder Max would be like 175, everyone's some something ridiculous. Like the the gap there the percentage is something I noticed. And I remember when I was like, going through that, like, I was like, looking at everybody's results, I just that like popped out to me, I was like, these are, this is very odd, you know, like, and yeah, and you can go back to like the, you know, people will say that women can take more pain than men, maybe that's it, maybe that's all there is to it. Or maybe there is something else, you know, at play, like hormonal II or whatever. So muscle fiber type, something else that allows women to be able to have that kind of smaller difference. But yeah, I think, I think it's a pretty good study, it does show that women can bounce back a little bit faster, at least within within two days, when training to not failure. And I think that's just something to keep in mind. Also, with how you're going to put your training together. I went, I wouldn't pulled from the full text. Like, practically, how can we use this and I thought that was pretty cool. Because not all studies do that. And so I'll read the whole little thing here. I don't know if it's gonna change our programming, much male versus female. But I do think that sometimes we treat male and female, like,

we're both human, like, everything should be the same. We just have different parts, right? So like, but other than that we're all for the same, right? Because we're humans. And it just, I don't know, it just it doesn't seem that way. You know, and I'm, I'm interested to see more research and literature as it gets published. To learn more about the differences. I mean, there's nothing crazy it's not like we're dealing with different species here but like, you know, it's, it is interesting. So, the practicality part in practice, the current results may have two primary takeaways. One if using rep max zone based training, which requires the athlete to perform all or multiple sets to muscular failure at higher intensities, no sex differences in programming seem necessary with regards to recovery to if using percentage based or velocity based programming coaches should recognize that different individual athletes and sexes may be able to perform a different number of reps and have different maximal effort velocities at different intensities. Therefore, in addition to one rep max testing, and or the creation of individual load velocity profile repetition maximum testing at lower intensities may be needed to gauge the proximity to failure and gather velocity data before and or during a training program to ensure the desired intensity of training is performed. So how I interpret that and look at that, if I was training Kyle, and I was training, Ashley, I wouldn't do it how the study you did, I wouldn't be like, Oh, that's interesting, actually, he's recovering faster than him, what I would do is I would, and get it, let's get away from the the one rep max the heavy stuff, because apparently, there's not a lot of difference there. But we're talking about velocity based training. If I was training, actually, in Kyle, what I would do, if I saw actually was recovering faster, through a jump test, or whatever, I would make Ashley's training harder, until you guys recovering the same, I wouldn't, I would just be like, Oh, that's interesting. You know, I would, I would make you guys match. And so if that meant Ashley needed to bump up 10% Or do five more reps, or three more reps, or whatever it is, and then you guys are recovering the same. That's where I would, that's what I would push to. And that's kind of what that long convoluted thing is saying is like you you want to take this into account, because you don't just want to you don't want another athlete to recover more quickly than, like, especially if you're like training team or something, you don't want another athlete to recover more more quickly, there's no benefit to that you want them both to be seeing the same level of what should I say, you know, detriment to their, their muscles, like the fatigue level, like you want to see that. And similar and it's just like having, you know, athletes at different fitness levels, like if, if one person can can run faster than the other, you don't just let that one person recover, you know, 15 minutes, while the other one just finished their mile, and then they get a three minute recovery, they both start again, you'd make the person who could run faster, you know, do more back, okay, you're gonna run 1.3 miles and you're gonna run one, you'll both get here at the same time. And that way, you're pushing everyone to their their ability and level. So as a coach and programmer, that's how I look at this. And so for females, your takeaway in execution, when we are doing more velocity dynamic stuff, which we're doing a lot on the hard to kill track right now. It's just maybe shorten your rest times at a rep, if things aren't as hard for you, they should be because when I'm programming stuff, Joe's programming stuff, I know, we're not sitting there saying, This is what's best for males, I hope it works out for females too. You know, we're just actually looking at how we program strength training, there's not really necessarily a male or female component, it probably is a little bit more male, heavy, like we're talking about just from science that's out there. So females, if you are in this, this camp of dynamic training, push yourself a little bit more. So you're seeing the same stimulus, like I said, That's restless, that's add a rep, it's nothing complicated here, if you're just not feeling as fatigued, that's about all you could do. And you know, here's kind of the the way to individualize your programming to you a little bit more.

Joe Courtney 32:56
Yeah, nicer than I said.

Jerred Moon 33:00
I get I got what you were saying. But like, it didn't, you didn't say it the right way, because they're doing the same amount of work. And so in doing the same amount of work, and one's better, that means females just outperform, you're making it sound like females aren't trying hard enough. But it's like they were given the work. And they were like, I did it, it was easy. I don't know why you guys are so tired. And so now it's you know, that it's a different way to look at it, I think.

Ashley Hicks 33:28
Yeah, I am, the only thing I was gonna add was, I agree with your statement where you said, we just don't have a lot of data on females. And, you know, we are we live in the society of it's like, well, you're just smaller men, right? And it's like, no, that's, that's not it. But even so between female to female, females that, like differ between each other so differently, too. So I think that's why it's hard. And why a lot of studies, I think, stay away from females, depending on what it is. So

Jerred Moon 33:59
I do think that a lot of I think, to be honest, you're right, like if you're doing a study, and you're like, because what other scientists do is they try and tear apart your study. That's the peer review process. Like it's what they should do, right? It's what it's what we need in science. But I feel like they got there's a gotcha in every female study is there, there'll be like, where they pre cycle post cycle during cycle. And if you didn't account for that your whole study screwed, you know, and then it's like, Well, from what I was reading and other other studies is like, you might actually have to do that if you truly want an answer, like all three conditions for performance study in females, to truly know, because or else you always have an asterisk on every female study. I think I think for the most part they stay away from during cycle I think it's always like pre or post is like a requirement. I haven't haven't actually seen one where that was like a requirement that To get all the women on the stage, that would be hard. That'd be hard study to do that anyway. Yeah, that's I think that's one thing that makes it difficult. But I don't it doesn't mean that scientists should shy away from it by any means. Yeah,

Joe Courtney 35:12
I do think trying to find a recovery protocol for intensities, it would be really interesting for for our athletes, because I'm like, when listen, I lift together, she has to rest way less than I do. And but it also goes to like, even between guys like Jerred, when you and I work out together, you don't need as much rest as I do, probably. And so like putting all athletes of like, levels, sexes, all that stuff would be interesting for strength to see how like, Okay, I know we can do heart rate. But it but for, especially for being explosive, it's not necessarily about heart rate. And we do some we have done a little bit with conditioning, Marco does on a year even more, and there's been in the past, we've had the recovery breathwork. The condition that's come up in several different tracks, Marco does intervals to where once your heart drops below a certain zone, you go, again, capped at whatever. So we do some with conditioning to how people recover differently. But to find a way to do that with strength would be really interesting as well, too, because then that's just another governing fit tool that you can do for so that you can make the training more individual for you versus sticking to Okay, everybody's gonna do a four by eight here versus whatever else you might need.

Jerred Moon 36:27
The most rudimentary way I can think of doing that is like a tape line on the wall, and a jump in touch. Like that. That's it, you know, I don't know if that would be good. But from everything we've read on the, because you can't put weight on someone's back, or like you couldn't put weight on your back and be like, that was definitely point four milliseconds slower than earlier. You know, and so like, because it's not that big of a difference in velocity. And I don't know how much the difference in actual vertical jump would be. But a cool test, I mean, I might be able to do this week is like, do a set of five by 10, or five by five, whatever, our jump touch, see where we're where I'm at, do that set, immediately walk to the jump spot, jump and see if I can hit the same spot? I probably can't. You know, we're talking about within 30 seconds of having lifted heavy squats. And so I think that might be a decent one. But then to move away from like it the most non scientific way possible. You You're also you're adding jump training into your if you're doing it after every set. It's like and especially if you're jumping more than once, then that that's going to be convoluted. But yeah, I think that's a good garage, gym athlete way to try and apply some science to when you're recovered to be able to do your next set.

Joe Courtney 37:48
Maybe the Garmin Phoenix nine or 10 will have a large monitor.

Jerred Moon 37:53
I should have been the topic for today. No. Why are you so anti Garmin? I

Joe Courtney 38:02
mean, wearable? No,

Ashley Hicks 38:03
not so cool. I feel like it's because it's so expensive. And like, it needs extra stuff to like, monitor. Calm down. It's half the price of the Garmin. Okay. And then I feel like you need extra stuff to get like an accurate an accurate reading. And then I mean, I don't know, whatever it is.

Jerred Moon 38:23
The new one has a new heart rate monitor sensor on it, so it might just be good on the wrist.

Ashley Hicks 38:30
That would be fabulous. Because I mean, Scott has a Garmin and is insane what it says his heart rate is. I don't even remember I think is the seven. I don't know, but for that's the new one. Whatever. Whatever. Anyways, um, last but not least, I will say that I have been recovering like every other male on strength track. So whatever you're doing, Joe, keep it up because I'm dying. And it's great.

Joe Courtney 38:57
So more fun Come.

Jerred Moon 39:02
Alright, well, I think that does it. We don't need to really get into the kill comfort here. unless everybody.

Ashley Hicks 39:07
You stole mine. So there's that. Yeah.

Joe Courtney 39:09
Try hard, right? Yeah.

Jerred Moon 39:13
Yeah, that's a nice way of putting it right.

Ashley Hicks 39:17
Nice way. Well, you

Jerred Moon 39:18
could say since you're so much better than men. You're gonna have to put in a little extra work under the barbell. Sorry. I like that.

Joe Courtney 39:27
I like it to be endearing.

Jerred Moon 39:29
Yeah. Yeah. Well, yeah, I think it goes with maybe you learn how to word those things better with years of marriage.

Ashley Hicks 39:39
Y'all pray for Liz. That's all I gotta say. I'm going I'm going on 12

Jerred Moon 39:43
And so maybe, maybe just a little bit.

Joe Courtney 39:47
Amy's made her tough.

Jerred Moon 39:51
All right. Well, we're talking recovery methods today thought it'd be a good segue into We're talking about and really just personal, our personal favorites for recovery. Minor, relatively boring, I get complex too if you guys want, but I just want to say I've moved away from the the tricks in all the dumb stuff. I don't do any dumb stuff recover anymore, I could talk about what all those things are actually talking about, like expensive, unnecessarily expensive things like the boots that squeeze your legs, you know, like all that kind of stuff, we could talk about it, and I could tell you how much money you're wasting. But, uh, let's get into some of our favorite recovery methods. Who wants to go first?

Kyle Shrum 40:41
I'll go first.

Jerred Moon 40:42
Alright, yeah,

Kyle Shrum 40:44
yeah, get mine out of the way. So the first thing I said was, and this was actually gonna be my killing comfort. But Jared killed that. So I'll just share it now. Recovery,

Jerred Moon 40:59
there's anybody who wants to go,

Kyle Shrum 41:01
read, recover? Well, nobody else wanted to. So recovery actually starts before your training, in my opinion. And so the things that you do on a daily basis that support your training are part of your recovery. And really, if you if you train the way that we do especially like with the daily over decades, challenge now, training like, upwards of, you know, six to seven days a week, if you're training every day, or almost every day. Basically, everything you do during the day outside of your training is recovery. So how are you recovering from that training that you did? And so just doing all of the things, all the you know, checking in on your sleep, checking in on your hydration? How is your nutrition going? All those types of things like all of that is related to your recovery. And so to me, recovery actually starts before your training with all of the things that you do before you train and just in your lifestyle that helps support your training. So you're either supporting your training, or you're hurting it with the daily habits that you have. So one more checkmark for daily over decades. In case you haven't heard about that,

Jerred Moon 42:10
maybe. Ever decades.com. Yeah, good.

Kyle Shrum 42:13
Yeah, go check it out. Or if you're already one of our athletes, the elements, which are in the app, so just do those. So specifically for me, and especially like I said, the Dom's are hitting pretty hard with the strength track, which I like, I like being sore. I'm one of those weird people, because being sword reminds me that it did something, and that I'm working hard towards something. But for me, it's staying mobile, don't spend a lot of time sitting or at least don't spin long bouts at a time sitting, make sure to, I've tried to make sure that I'm standing up and moving around, which is why I have a standing desk. It's not in the standing position right now, but will be later. But So stand up in work or get up and walk around, do something mobile, make sure that that I'm moving around doing banded mobility work outside of training, or doing some dynamic stretching, things like that, just trying to make sure that I'm moving and keeping things going. And like I said earlier, trying to hone in on the sleep, making sure that I'm sleeping well. And recovering well from the training. And also staying hydrated. Those are my my favorite. I don't have any, like squeezing boots or, or saunas, or anything like that. So anyway, Ashley,

Joe Courtney 43:43
some segment was brought to you by Kyle Yeah,

Ashley Hicks 43:46
some sort of shot fired. Um, I am also in the movement category, like I feel like sitting still is never a good thing. As Jared said, like, this is the 20. So we're in D load week. And there are some times where I take a full D load week. But that doesn't mean that I don't do anything. I just step away from the program to D load week, and kind of do my own yoga zone to kind of stuff just to like, take some time away from lifting but I'm still moving. So that's kind of always my goal for recovery. And then speaking of yoga, yoga has been huge for me, I've just added it in to my training, if you will, I just have like, either Thursday, recovery day, or sometimes instead of a zone to meet yourself Saturday, or, or a sexy Saturday session, as Joe likes to call it. I do some yoga, and just add that in there to it. Um, magnesium for me is huge for recovery. And it's especially like Epsom salt baths. I hated baths back in the day and now I absolutely love them. Like I just get in there and I do two full cups of Epsom salt. And, you know, you can even throw in some good smell essential oils in there, whatever you want. And then have a have an ice bath and you know, helps. And then my, I used to foam roll a ton. And then I got basically a Thera gun, but it's the Amazon knockoff version of a Thera gun. And I feel like I've benefit from it more than this, because they have real Thera guns and his special pilot gym that they have. So I feel like he uses that there a lot. And I, I use the one I bought him for, for an anniversary gifts all the time. I like it cuz it's got different tools and stuff. So who, man it's, it gets, it's great, but it definitely gets you. Yeah. And then I said hydration as well. I think we would all agree with that. But I will say in my forever house, I would love to have a sauna. I would let I'll let Jerred talk about that a little more. I'm not down with the cold plunge, but we can chat about that later. Show. What is what is your recovery techniques? What are your

Joe Courtney 46:11
specifics? Specifically, we go on lots of walks, especially because we always live somewhere where the weather's decent enough to walk for the most part. So we don't really go on walks and you know, eight out of 10 times when you're super sore need to be recovered. Typically it's lower body. That's usually the worst. So moving bloodflow walking around, just go on a walk then just I mean, that's just you're getting outside fresh air, sunshine, if the sun shining and all that stuff. So walks does look good for you. And it's just good to get outside anyway, especially when you just work from home sometimes just never leave the house. So long walks we do those regularly. Couch stretching in the evenings, whenever we watch TV, I will do some stretching on the couch, specifically the couch stretch such because I have chronically tight quads and really tightens my hips. So especially the day before squats, and then after squats I'll do is kept stretching and I'll do a little bit of like a pigeon for the Bluetooth. And it's just you're doing that while you're watching TV just hanging out in the living room. So that's an easy one to do. Talking about hydration I specifically like to make a awesome mocktail of electrolytes with cherry juice to whatever electrolytes you like, you know your none your liquid IV or whatever. And then I put Yes, none not noon, I still stand by none.

Kyle Shrum 47:33
Already make your whatever.

Joe Courtney 47:36
Well, none. Yeah. So after your electrolytes are in there, you put Tartarian juice in the concentrate, and it just makes an awesome little drink. Because you get your your banter, accidents and electrolytes to rehydrate. And the last asleep, your deep wave sleep is the way you're going to recover. That's when your body rebuilds stuff. So make sure your sleep is good. Especially look back, if you have any sort of sleep checker back to the last couple of nights. If you haven't been sleeping that great, then maybe take melatonin and get a really good night's sleep because that's going to help recover even though you're probably still going to be sore. It's still going to help in the long run. And you know, sore isn't always bad. But this just might help a little bit. Jared,

Jerred Moon 48:20
like I wanted to start with, like defining recovery. Like what are we recovering from? Like, what are we?

Joe Courtney 48:27
What transitionary define?

Jerred Moon 48:28
Are we trying to we're trying to avoid something? Are we trying to prevent something? Or you know, I think a lot of people when they hear recovery, they're they're really just talking about I don't want to be so sore. I want to be less sore. How do I recover? And have you guys ever done anything that eliminates soreness before? Oh, yeah, there's nothing you can do. So if anyone's listening to this? Yeah, I mean, maybe to be honest, I've never done anything that has made me less sore.

Kyle Shrum 48:58
I just numbs it and then it comes back after. Yeah,

Jerred Moon 49:01
um, once you're sore, you're sore. I like being a little bit sore. Yeah,

Ashley Hicks 49:06
I think we're all in that weird category, like crazy sore.

Jerred Moon 49:08
I don't even care about that. It's like whatever. I sit down a little bit differently. Spine locked down a little differently. So when we're talking about recovery, let's just move away from that and also crush anyone's hopes of like finding something that makes them not sore. The only thing that actually might work is medication. And that's not something that I'm going to say like you could take some ibuprofen and you will be less sore after that. You won't feel it right. So because it's an anti inflammatory and that's part of the reason your muscles are sore. But I would only ever do that if I was in some sort of like ridiculous amount of pain like excruciating. Yeah, like I don't even I'm trying to think of what or if I had to perform the next day or something like that. I would consider it if it was like a competition or like Maybe I got really sore before I did, like, I needed to go do an event, maybe, maybe I would consider it. But other than that, you're kind of blunting the, the benefits of exercise when you do that. So don't, don't do that. And I just kinda want to crush that to start, because that's not really what we're talking about. We're talking more of like your body, your immune system, your body's ability to recover. And I don't think there are a lot of ways to track your recovery. Whoops, not doing it. I'm sorry, I'm just kidding. Whoop is fine anywhere that's kind of tracking, I think the only thing that you could probably track, realistically, for recovery, all you need to track is your heart rate. That's it, your resting heart rate. So if you want to measure that without everyone jump straight to the meeting, wearable, you could, if you didn't know this, you can feel in your neck, or your wrist, your heart rate, like those are two great places to check your heart rate without needing any sort of device. And so if you wake up in the morning, and then you know, just sit very still, for a couple minutes, like five minutes or whatever you don't want to do like getting out of bed, and then try and check your heart rate, or just don't even get out of bed and lay there. measure your heart rate. And then if you keep track of what your resting heart rate would be, that's a great, great thing to track. And there was this, I can't remember the website. But I mean, it was years ago, they they had some sort of recovering protocol. And I know I've talked about on the podcast before, but you would do that. You you would report the color of your urine. And there's like one other subjective thing, like I think it was just a, like a scale of, you know, like the one to 10 Happy face, like, how do you feel today, you know, and that was it. And they would like keep the keep these records for you over time. And I'm starting to think that those are the best forms of recovery metrics that you could possibly keep, is like, look at your urine color. Track your resting heart rate. And the reason I say resting heart rate and heart rate variability is because resting heart rate and heart rate variability are 1,000% correlated. So if you have a higher heart rate, you're going to have a suppressed heart variability and in the reverse is true. And so just something that you need to know and how you feel, I think is an amazing metric for recovery. Because psychological matters when it comes to you training that day. So if you wake up, and you're like, Yeah, I feel like a three on my happiness meter right now. And like my motivation level, doesn't necessarily mean you shouldn't train, but you should think about it. You know, like, with me trying to not take a day off in January 31 Straight train days, I'm paying attention to a lot of that right now. Like, how do I? How do I feel? Am I do I? Am I getting more stressed out? Or do I have a temper like in my not sleeping as well, and none of those things are happening yet, because my training hasn't been in that crazy for too long, but over a long enough period of time, it would definitely happen. And so I did want to talk about just recovery in general things that you should pay attention to things that matter, check your resting heart rate, and how you feel because that will dictate your ability to hit it the next day, not whether or not whoop says your red, yellow, or green, or really any anything else. Like none of those things really matter that much. Compared to just how you feel, and you know, how you how high you can jump, let's go back to the study how high you can jump versus your normal. Now my favorite recovery methods Having said all that, are sleeping, eating and moving. So that's it. That's all I do. I sleep a lot. I try to sleep as much as I can. In fact, two nights ago, Emily's brother came over with his fiancee and they are night owls. And they showed up to my house. I think they're supposed to be there seven, they got their eight and I was like, this is already a problem. Like yeah, showing up that in an hour. I go to bed at nine. And they ended up staying they they live kind of far away. So you don't want to eat it. I didn't want to like Well, alright,

let's go. Let's wrap this up. And he has only been here 45 minutes. So they stayed till after 11 and I woke up I woke up that next day with like, I think it's like five hours of sleep and I was like, I feel awful. You know, it's funny how after you become accustomed to getting a lot of sleep in the military, I think five hours like my average like that was just like I was like how much I slept and I felt fine. And now if I get less than I don't know probably six I feel awful that whole next day. Not not real bad. I just feel different. I don't feel as as good as I normally do. And so sleep is very important. I always try and shoot for eight hours if I can. I probably average somewhere between seven and a half and 815 at the max so I think that that's really really important. Eating is a big one. I we kind of talked about this I before on recent episode. I can under eat laying in bed Business I can forget to eat, I can not eat enough when it's time to eat. And it's just I don't know where I develop these habits, but I have to, I have to force myself to eat as much as I should, like always eat, but I need to eat probably more than like 1000 calories. And I actually would want to if you just left me around, like I need to eat more. And I realized when I do that, and I'm really focusing on protein, I feel so much better, like energy levels, recovery, everything is just so much better. So eat, and then move. Because we covered, I think that we should redo that study, it's still one of my favorites that we've done is very early on, when we started the doing covering the studies on the podcast, it and we there was like 15 recovery methods or something. And we had to talk we talked about each one you guys remember that? Yeah. And that's where they had like that laying in the fetal position was like a good recovery one, right. But then, after looking at all of those, they were kind of like, yeah, it seems like just like aerobic activity seems to beat out. And they have like everything in there, they're like, let's take all the turmeric that you possibly can or like, you know, let's Let's put on our leg squeezing boots, let's get in the sauna, let's do all these things. And none of them really outperform just like going on a walk or zone to cardio or like a short bike ride. And so that's all I really ever tried to do. Even if I'm sore, you know, you just want to get blood moving in and out of the the muscle. So movement is really important. And that's about it. And I've said this before things like the sauna, the cold plunge. Those are hobbies. For me, I really don't think that they're helping that much with my recovery. And I I ended like good thing. They're not sponsored, right? Because like I'm they basically say like, you shouldn't get one. To me, they're their state changers is how I think of them, they they change my state, both of them either won the cold or the hot, they can instantaneously change my state. And so that's a big reason that I do it. It's more like a psychological thing. I didn't even buy either one of those thinking like, Oh, I'm gonna recover so much better. I just enjoy doing those things. You know, some people have different hobbies, that's my hobby is random crap like that. I don't I maybe I'll have like a cryo machine in the next 10 years, just because I find these things. Fun. But anyway, that that's basically it. I don't actually think sauna and like I do those things, and I have a cold plunge and I do all that stuff. But I don't think it helps that much. With recovery. I really don't. And the literature doesn't even support it more so than just getting on a bike or going for a walk. So that's all you really need to do. sleep, eat, move. That's how you recover.

Ashley Hicks 57:44
Think sometimes this is good for your immune system.

Jerred Moon 57:47
Now there are a lot of benefits. I'm not saying there aren't but that's just not why I do you know.

Joe Courtney 57:54
Here we actually have a story about the fetal position one when I when I was over your house last and we did like that 30 minutes circuit. I went fetal right after and Eleanor was out there. And I think she asked you or Emily, what was wrong with me?

Jerred Moon 58:09
Yeah. I don't think I remember that though. You know, I don't remember anything. I don't have very good memory. I think I just remember Eleanor actually like trying to was it you? She was like trying to hit you. Like while you were exercising?

Joe Courtney 58:22
We're playing tag while we were doing the 30? Yes, her kid.

Jerred Moon 58:25
Yeah, that's it. You had to you had to play tag during your rest. That's usually me alone. Yeah. All right. Awesome. So that's anything else on recovery methods from our favorites? It's not complicated stuff. Nope. I think that if everyone would just admit that everything that you're buying is just for fun. We'd all be better off right? Like, like our Garmin watches or saunas or air guns. They're like, they're just for fun. Right? They help. I've never done it. They're gone. I feel like I asked if there's anything that has made you less sore. I've never used one does. Do you feel like it makes you less sore? Or is it more like, like mobility or foam rolling to where like, kind of

Ashley Hicks 59:09
more? Like I don't, it loosens me up to where like, I feel like I can train the next day. Right? Especially since Joe loves to do legs back to back. You know, I got to loosen my my legs up that Monday evening. So I can get that training session to sit morning. And I sometimes even do it in the morning before I start, like as part of my warm up. So then that way I can you know, fully get down lunch.

Jerred Moon 59:33
Well, that's one thing I learned on BCT that I hadn't really pushed myself to do much. You know, training wise prior to that was I found out that your body can basically still lift them out the same amount when your legs are ridiculously stupid sore. Oh yeah. Like we would do these protocols. And I'd be like, I don't know if I think my legs are gonna break when I get into this. And they wouldn't is the most amazing thing. They would just hurt. And that's it. They were still the same level of strong though. So that's that was a cool thing to know about your body. If they're sore, they're still strong. So don't worry about it. Alright, so what's the what's the workout today?

Ashley Hicks 1:00:09
Grab bowl. Oh,

Jerred Moon 1:00:12
my favorite, then we come up with us. I think so

Ashley Hicks 1:00:16
everybody, um, you're gonna ride a mile and a half. Or if you can't don't have a bike, you can row or run 1200 meters, then astir because this has been a state of confusion before you then strap on a weight vest, don't put the weight vest on for your bike ride 400 Then you'll do a 400 meter single plate pinch carry with a 20 air squat penalty for every time you have to stop and rest or drop the plate. And when you switch your hands that does count as dropping so you're gonna have to 20 squats to switch hands. And then you have 10 987654321 of single kettlebell deadlifts at 70 pounds for men, 53 for females, lateral box step ups. And then once you're done with that, you have a suitcase carry of 50 meters after each set of the deadlifts using your kettlebell, so you get done with your attend deadlifts and then you do your suitcase carry as well. Alright, 400 meter, single plate pinch carry, again was saying with that 20 air squat penalty, and then you take that best off and finish out was another 1.5 mile bike ride or 1200 meter rogram. Sorry, it's a lot.

Jerred Moon 1:01:45
And there's a lot. It's hard to follow. That's what happens when every coach gets involved.

Joe Courtney 1:01:55
I bet Ryan have it on screen.

Ashley Hicks 1:01:56
You ain't wrong. That's a good call.

Jerred Moon 1:02:00
Tips and Tricks. Let's do tricks only no tips.

Joe Courtney 1:02:05
Write it down. Breaks. I'm just kidding. Nobody here has asked for tricks, no treats.

Ashley Hicks 1:02:13
I said I felt like this workout would be another great one just in Zone Two. It'd be fun. It'd be longer, obviously.

Jerred Moon 1:02:18
But someone mentioned that in the Facebook group this week. Doing every meet yourself Saturday in Zone Two, I think. I mean,

Ashley Hicks 1:02:27
it's pretty much what I do these days. Then I said, plate pinch is the worst part for me. So just be mindful of the plate. Don't Don't try to go for 25 pounds because I'm doing the bumper plates right. So I have to do a 10 pound I wish I had 15 Because 10 is kind of too easy. But stupid small hands. That's x. And then for those that are not a competitor, no vest is fine. Just get or none kind of thing. Anyways, oh my last I haven't done a wine pairing in a very, very long time. I said old school rap jams like some Ozzy Osborne, some Led Zeppelin, maybe some ZZ Top. That's what I'm feeling for this one.

Jerred Moon 1:03:09
I've never heard of any of those. Yeah, okay.

Ashley Hicks 1:03:11
Talent you got

Kyle Shrum 1:03:18
this one has a little bit of everything. So just make sure to warm up and warm up everything. Because you're going to be using all of it. So all of the things not just some of the things. There we go. That's gonna be my new thing. Here it is on a bumper sticker.

Ashley Hicks 1:03:35
Oh, no.

Jerred Moon 1:03:37
I really I was really thinking about like, throwing that in like to the study part. Cuz I normally end with a takeaway for everybody was like, here it is on a bumper sticker. All right.

Joe Courtney 1:03:46
Women are better than morons saying all right, no bumper sticker make up your own saying, here it is in

Jerred Moon 1:03:51
a tweet. I don't tweet what I could say. Like that. All right. The

Kyle Shrum 1:03:59
Yeah, the guy who said that doesn't make bumper stickers. So yeah, that's, that's my tip, make sure to warm up, I saw that Ashley was gonna give a wine pairing with this one and I agree with it. So I won't give another music music pairing with it. So, Joe, go for it.

Joe Courtney 1:04:20
The play pitch is definitely gonna come down to what type of plates you have. But I'm going to say for this because the limiting factor for the plate pinch and some of the other things are basically just gonna be grip grips, not exactly going to spike your heart rate. So on the 1.5 Miles make those like near time trials, like 90 plus percent, because that's how you're gonna make up some time because the, the other plate pinch stuff is just gonna come down to your forearm resilience,

Kyle Shrum 1:04:48
you know, the rest of it's just kind of grind and move. It's just kind of grinding through the reps and stuff like that. So yeah, the rest of the runs are the bike go fast.

Jerred Moon 1:04:58
So go fast And then in the, in the 400 meter, single plate, pinch carry part. Just do all 400 meters with your right hand without dropping it. That's my best advice. And then the second foreigner meter at the end, just do all lefthand. Don't drop it. And then you even yourself out. Lateral box step up, I don't think that there's a we didn't put like how high that needs to be. Right? No, because

Ashley Hicks 1:05:28
typically laterals a little bit lower than normal box stuff.

Jerred Moon 1:05:32
Yeah. And so I would recommend going low on that one and doing it fast. Because that will take forever because it's a letterbox step up each side. So it's 10 each side, then nine each side each side. That's it's just gonna take forever. I think I've only done this one maybe once. And it was like right after we first came up with it. And that's what I remember. Because I think I did. I don't eat what's the standard? Is it 24? Like a standard box? Yes. Yeah, the regular Yeah, did 24 inch and I just felt like I didn't do because I didn't feel that challenge anymore. I just felt like this is taking a long time. Like just doing these these step ups. And if I would have just flipped it down, or done something smaller could have gone a little bit faster. Yeah, that's about my only tips there. I think I covered everything else. You're you're probably not going to do the 400 meters all at once. But shoot for it. Just Just see if you can, you can do it. Alright, anything else? All right, we'll get out of here. To all of our garage gym athletes out there following the daily over decades challenge. You're awesome. Thank you for following it. If you do want to get involved you still can you actually, I think we're just always going to be doing that challenge. We will always be giving a rower away. But you can just always be doing it. Okay. You can always be trying the daily over decades challenge. So go check that out daily over decades.com trying to get as many people involved as possible. It's very hard. A lot of people aren't going to finish it. I know everyone's excited. And we're still in January, but soon enough that will fade and then it'll just be daily over decades, monotonous. Doing what you got to do to get better. So keep trying hard and that's a lot of our athletes who are able to continue doing those things. So thanks for making the community awesome. If you want to be part of what we're doing, go to garage gym athlete.com Sign up for a 14 day free trial. That's it. And for my weekly reminder if you don't feel comfort, comfort will kill you

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