Research Round Up! Strength, Speed, Memory, Oh My!
Hey, Athletes! Research Round Up! Strength, Speed, Memory, Oh My!
IN THIS 37-MINUTE EPISODE WE DISCUSS:
- Jerred and Joe do a research round up
- They go through 2 studies each they think are pertinent to GGA'ers
- They give their thoughts and their own takeaways
- And A LOT MORE!!
If you want to go a little bit deeper on this episode, here are some links for you:
Reference these studies for this week!
- Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials
- Moderate-to-vigorous intensity cycling exercise immediately after visual learning enhances delayed recognition memory performanceThe Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review
- The Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review
- The Effect of Feedback on Resistance Training Performance and Adaptations: A Systematic Review and Meta-analysis
Garage Gym Athlete Workout of the Week
Don't forget to watch today's podcast!
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Joe: [00:00:00] Welcome to the garage gym athlete podcast where we talk about fitness health and anything to help you become the most optimal human beings Let's dive in
Jerred: All right, ladies and gentlemen, welcome to the garage gym athlete podcast Jared Moon here with Joe Courtney. What's up,
Joe: Joe? It's not much man. How's what's going on?
Jerred: I don't know I just started start cracking up as I hit the record button because so excited You must have something good. To get into our new format.
So we're, it's a new format. Something I've been wanting to try. So we look at a lot of different studies. Scientific studies, things that come up with training and all this kind of stuff, but we only ever cover, one a week, maybe a couple a month. And so I wanted to try a new format for the show called like a research roundup, where we try and go over a couple of studies quickly asterisk on quickly, a co five, seven minutes per study, something like that.
The goal today is to hit four different studies. So I am [00:01:00] actually completely, generally unaware of. The studies, Joe is going to go over and he's completely unaware of the studies that I'm going to go over other than maybe having seen them because we look at some of the same resources and stuff, but I knew his titles, so we wouldn't end up picking the same ones, but that was about it.
I didn't research them any further. So we're each going to brief a study and what the study was the takeaway for the garage gym athlete, and then we'll move to the next one. So we're going to try and knock out four studies in the podcast today. See if we can do it. Typically we only ever hit one.
So we'll have to tone ourselves down a bit in going through this, but I'm excited to dive into it. So let's kick it off, Joe, you got study number one what is the study and why should people care?
Joe: Yeah, I think this one might be near and dear to you and you might have even come across or something similar, but the study is called effect of strength, endurance training and reduced training volume on running economy and single muscle fiber adaptations in [00:02:00] training and trained runners mouth.
So this is. As all titles tend to be. So the, this was on 2018, they had 20 participants. There were 14 male, six female, the study or the protocol lasted 40 days. They had 10 training sessions of supervised speed endurance and 10 aerobic moderate intensity training sessions for those days. I believe the athletes were either training for marathon or half marathon.
They were some sort of, they were distance. The, they're they define 'em, trained runners as distance trained runners. But during, for. During their training sessions or during the, that 40 days, because of the supervised speed endurance training, their overall volume was reduced by 36%. So whatever they would normally run, the normal mileage that they would be running for their training, for their run, was reduced by 36%.
So basically a third less mileage. For the study, they did a pre 10 K screening and a treadmill test. The pre 10 K they did both a normal, however they would do it. Fueled and they also [00:03:00] did a glycogen depleted 10k pre separated by 48 hours and the, let's see, they did. Yeah. So the normal 10 K they did two by, they did a two by six minute sub six minute sub max run followed by the, then they went into their 10 K and that the 10 K the normal 10 K is they did at 60 percent of their VO two max.
So like a zone two ish run for those and the same thing with the glycogen depleted and they took muscle biopsy and blood samples after the for that. And that was all the pre screening they did a two exhaustion treadmill test. I'm not sure what came of it. There wasn't much. They didn't do it again at the end, or they didn't say anything about why they're gonna try to look again, but it was two minutes of walking and then six minute run at the individual's 10 K average pace.
And then they increased pace every two minutes until they quit essentially. But again, I don't know why they did it. They So I'll just leave that one out. The glycogen depleted the [00:04:00] depletion, what they did. So the night before they had their glycogen depleted. 10 K they did three hour exercise protocol, 60 minute cross training, 30 minutes of cycling, 30 minutes of running 60 minutes striding or low speed.
And essentially they worked out for three hours, but at a 60 to 65 percent max heart rate. And this is to deplete all they're aiming to deplete all the glycogen in the legs in which I haven't really heard too much of, but apparently it's something that. They do often in a lot of studies. And then afterwards, the only fuel that they had, they put them on a macro protocol of only 5 percent carb, 35 percent protein and 60 percent fat.
And then the next morning, they still had breakfast under that protocol. But then two hours after breakfast, they did their glycogen depleted 10 K. So that was the setup for the study. So the pre tank, the pre screening 10 K, both of them, and then they did their training and then the post 10 K and the training they did intervals.
So this is how and why the what the [00:05:00] train did, what the 10 supervised speed training speed endurance were the first and the last one, they did six sets of 30 seconds sprints near all out sprints with about three and a half minutes of rest in between. And then the other eight training sessions, they did 10, 30 seconds sprints near all max outs.
30 seconds sprints with three and a half minutes rest in between. They would just spend for 30 seconds on a track and then walk back during this three and a half minutes and then rest until they went again. So that's the setup for for the study and the, at the end for when they tested and retested their, so they tested two different.
10 K's normal and glycogen depleted their pre between their pre and their post, both of their 10 K's went down by 3. 2 percent for the normal and 3. 9 percent for the glycogen depleted their average
Jerred: down, meaning they improved.
Joe: Yes their times were faster. So the time total time was less was 3. 2 percent less and 3.
[00:06:00] 9 percent less. Their mean heart rate for their 10 Ks were 1. 7 percent lower. So the heart rate was lower as well as the running faster and their running economy was improved by 2. 1 percent total 1. 6. Percent on the normal 2. 9 percent on the depleted for improved running economy. Their cortisol lowered and their creatine kinase was, were reduced as well.
The muscle fiber benefit. All from what I gathered, I don't know, like a completely, this is, it got a little jargony, but from what I gathered and what they're surmised that all the muscle fiber benefits went along with improved endurance. So all this is to say that all of that happened with.
reduced in volume, reduced 36 percent reduced volume, but doing 30 second all out sprints with rest in between. And it had all of these benefits.
Jerred: Okay. So let me see if I can unpack that a little bit more. So we're saying that. They ran less [00:07:00] and got faster. Yes. And then, also, the glycogen depleted state ran less and got faster?
Joe: Yeah, the glycogen depleted state actually had more benefits compared to the normal. They both benefited but the percent gain, or the percentage that they benefited from was higher on the glycogen depleted.
Jerred: Okay that's an interesting study. And what the, I guess the... The main takeaway here, and I guess, I ask what your takeaway is, but ultimately you can do less running volume and get faster if you focus on shorter bout intensity stuff.
I don't see how the glycogen depleted fits in as much. I don't know if I want to train in a glycogen depleted state. But it's cool that they did that. It's interesting. What's your takeaway from that study?
Joe: Yeah, I think so for, we have a ton of athletes that run events that are doing, and this, and even ones that are like doing our training and all the endurance track, because we do a lot of high intensity sprints and how it can benefit to longer longer events.
I think it, it [00:08:00] shows that doing speed. Training speed endurance training is really beneficial, even so if you're still going to go run long distances, you think, okay, I just got to rack with the mileage. I got to do all kinds of running. I got to do all this. And even when I would see if people from the Air Force, they had the mile and a half PT test, maybe I'm going to go for a three mile run because, then running a mile and a half is gonna be easier.
It's Maybe just doing sprints because the sprints you're running less, but you're gaining more than what, than if you're just to go out for a casual run or just to do a normal run at pace. And this was, each of them were at 10 K distances. So like it. Yeah. So over six
Jerred: miles, right?
Yeah. I think that, I gave that exact advice in the air force when I was a physical training leader and stuff like people would come and they'd always come to you like in a crisis mode. I have three weeks in three weeks and it's what do you want me to do? Like, how do I get better?
How do I not fail the run or something like that? And that was always my advice. It was and I didn't have any science backing it up, but I was like, run intervals. I didn't do third. I normally always make [00:09:00] people run four hundreds. That's just like my go to interval, but I'd have people run four hundreds with shorter work to rest ratios.
And that's where I'd actually see the biggest bang for our buck. Like in, in functional use of having tried this with people if you're trying to prep for a faster race. Like it's getting accustomed to that high heart rate for a long period of time because if you're gonna try and like in the Air Force, you're gonna try and run a mile and a half as fast as you can.
Then you need to, you're not practicing zone 2 training. You know what I mean? You're practicing just having really high heart rate for however long a mile and a half is gonna take you, anywhere between 7 to 15 minutes, depending on who you are. So I think that's really interesting. And the glycogen depleted thing, I'd love to dive into that more.
That's just so interesting to me. And more jumping into the why behind why did they do that? That's so interesting because I, that's where I'm like losing it a little bit. I'm like, I get that. Okay. We can do more speed work and get faster. That's awesome. And awesome takeaway for garage athletes.
The glycogen depleted state. I think it's cool that they got better. But maybe [00:10:00] that's cause I would never recommend that to someone, I'd never be like, Hey, we're going to make sure that you like get rid of all the carbohydrates in your muscle, and then we're going to put you on this weird diet where you can't even have carbohydrates after you're done, and then we're going to run your race, so I don't know if I would recommend that to someone, but the science behind is really interesting, something I'd probably want to dive into more, perhaps in another podcast.
Joe: Yeah, it's also weird because I never heard of it either and I thought it was like, okay, glycogen depleted, so that means they're just having to run fasted, but then they had that crazy training protocol and then they ate in between.
So they weren't fasted, but their muscles were just depleted.
Jerred: Yeah, you can get rid of all the glycogen out of your muscles by exercise. And then if you never feed. Those, your muscles back with carbohydrates that you won't completely fill up your glycogen storage again. So
Joe: maybe it's to simulate like law in longer races, there's going to reach a point where you might be depleted.
Jerred: Yeah. And you just got to get used to that kind of training, right? You got to get used to like running on empty. That's a good point. Cool. I love it, dude. Anything else from that study?
Joe: No, I don't think so. I actually ran [00:11:00] 32nd sprints today. Just, because I had studied it and I haven't ran that fast in a long time.
Yeah. And I think I definitely noticed my muscles weren't exactly used to it, but yeah, because of the science.
Jerred: Yeah. And I, I think zone two work is still awesome, but that's such a long term thing. That's you need to do this for six months, a year, whatever, like that's building like this aerobic base that you want to have.
As a foundation, and you can get faster in doing that, but you have to do the speed work but I'll dive into my study. The title of the study is moderate to vigorous intensity cycling exercise immediately after visual learning enhances delayed recognition memory performance. So I had a guy on the podcast while back.
I think his name is John Rady. And his whole thing was about mental performance and exercise. I've always been really interested in how the brain responds to exercise. And that's what this study. Was about so it was 72 males and females aged 18 to 35, and they were exploring the [00:12:00] impact of hard cycling exercise before or after learning on memory, particularly for recognizing emotional and neutral images and examining the relationship between a specific chemical activity in the body and memory performance.
Memory was tested one week after the learning session. Participants were divided into three groups, so there was an exercise before learning, an exercise after learning, and a control group who did no exercise, and they viewed images exercised or didn't, and then had their memory tested a week later.
I think it was I didn't write it down in my notes, but it was, they showed you 180 images. Either before, after or no workout, they showed you 180 images and then you'd go do a workout or you do work out and then see these 180 images. And then one week later, they would come, you'd come back and I know they, they'd show you, they showed you 90 scratch that they showed you 90.
Then you'd have [00:13:00] the exercise session and then you came back a week later and they showed you 180, so double the amount and you had to recall which images. We're ones that you actually saw. Does that make sense? So like you're seeing twice as many images and you have to test your memory. And basically what they found was that exercising after learning, but not before helps improve memory of images viewed even a week later.
And they also measured saliva, but there happened to be, there was no that data ended up being useless, ultimately taken away was if you exercised, and if you look at the broader literature across, not just this study, but everything else. Exercise enhances memory function either before or after, and it tends to be aerobic exercise.
Any kind of like blood getting to the brain. And I remember when I exercise or when I interviewed John, I had that very specific, like tactical question. I'm like, okay, man, if I want the best mental performance, like what do I do and when do I do it? [00:14:00] And he recommended like, say, I want to gear it up for a work day where I had a lot of mentally demanding tasks.
He did recommend working out in the morning before work started, and that was going to help me perform better mentally throughout the day. And then he said, if you can't get a full workout in, still doing something, like 20, 30 burpees, like whatever you can fit in, like realistically, if you wear a suit to work, that might not.
Might not jive. But for me, I could in my office do 30 burpees, 20 minutes before podcasts or something, get some blood flowing. So that's my ultimate takeaway from this and for garage gym athletes. Really cool to see that. It can enhance your memory. Exercise can enhance your memory.
I wouldn't get too wrapped around doing it before or after. If it seems like as long as you are doing exercise around the activities, your memory is going to be improved. But still trying to bookend your day one way or the other is my takeaway. And I actually flipped this on a [00:15:00] daily basis.
So some days I start my day with. Exercise or I end my day with exercise. But I think if you want to get benefits from like memory and recall and all the things that you're doing at work, that would be my recommendation for the garage gym athlete.
Joe: It's interesting. So was there a huge difference between before and after exercise?
Jerred: Yes. So they both benefited, but they, and their takeaway was that exercise. Exercising hard after learning was superior. So after you do whatever, and then you exercise really hard, that was the best for recall. But like I said, I looked at some other studies, and it seemed to be, it can go both ways.
And the ultimate takeaway is just do it, do it before, after You're
Joe: learning. That's interesting. And I used to be a lunch worker outer, which is it's not studied in that. So that's I always prefer the workout now in the morning. I just feel like it's easier to get it done and mental decision fatigue and get hit in later in the day.
So it might be [00:16:00] easier for people to put off.
Jerred: I think that's something that you have to factor in with choosing your extra exercise time in general. Like I prefer Running I can do whenever running I can do in the morning later in the day now that it's Finally starting to cool off in Texas I can run more and stay in zone two but like strength training.
I don't like to do in the morning I only like to do that in the afternoon. So somewhere between lunch and
Joe: Yeah, so I guess if you are studying for something, people, still trying to learn some things or maybe you're doing some new certification, you get your flashcards, study some and then go for a run.
Jerred: Yeah. And I'm sure that this has some impact on dementia, Alzheimer's, like all that kind of stuff. Like I, I didn't unpack those studies or what they're looking at, but I do think exercising. I don't think that I'd have to make a huge case for exercising on the Garage Gym Athlete podcast if people are listening, you probably already are exercising, but it's very beneficial.
Alright, so what's your next study?
Joe: Mine is [00:17:00] the effect of carbohydrate intake on strength and resistance training performance. A systematic review. So mine is a systematic review. I like systematic reviews. So this is done in 2022 and it was a six mass review of 49 different studies. They looked at carb intake on strength training.
They had acute studies. So like short term studies, acute studies, or in the moment, exercise induced exercise, they had some that had exercise induced depletion, short term long term studies, a definite a certain amount of studies. They even had a few that I had glycogen depleted, which I found was interesting because I just read about the other one.
13 studies were done fasted six, they had six studies that were done that both groups were fed on different ones. They had some that were done with placebos, all different kinds of different protocols. There was traditional strength, crossfit, circuit training, isokinetic as well. They, some studies did reps to failure.
Other ones had predetermined sets and reps or [00:18:00] volume. So a lot of different ways to look at how carbs affect, carbs intake affects strength and resistance training. In the acute studies, 11 of 19 acute studies found no effects for carb intake. Five of the eight with the effect were on reps to failure. More so on the only ones that had a effect on the acute studies were ones that were reps to failure.
Some of the low carb or placebo favored the high carb side the CrossFit tests. Most of them found, or they all found that there was no differences higher training volumes saw that the most benefit from carb intake. The tests were from for at least 10 sets per muscle group. So again, a higher volume for for those six of the study, six studies with click agent depletion, three of the six studies favored the high carb.
So a little bit more depleted ones, if you're replenishing than 50, 50 for benefiting the high carb short term studies, zero of the five had any effect. And then 17 long term [00:19:00] studies, they, the long term studies went from three weeks to three months for those, they were prescribed certain diets with a certain macro breakdown.
So it wasn't like, Hey, come in here, take this carb supplement or this placebo and then we'll test you. They actually had a macro breakdown. They were doing dynamic and full body workouts, circuit training, et cetera, et cetera, pretty much all of the same types of training. 15 of 17 found no effect and 13 studies were versus 13 of the studies had a, keto protocol in those. So out of all of the systematic review, 39 out of 49 studies found no effect on a higher carb intake for strength and resistance training. And the reason why I picked this one out, why I think it is relevant is because I think there's a lot of emphasis, almost too much emphasis on pre workout on nutrition eating before.
I think nutrition is a better to look at as a whole throughout the day. There definitely are times where you need to factor in your pre workout intake, especially, I think it's more for longer [00:20:00] aerobic or higher intensity workouts, but for strength and resistance training for the large part, what this found is for the most part, it doesn't make a huge difference to have a higher.
Carbohydrate intake before you work out. So I know we've had some morning people who work out. Hey, I wake up at five, five 30 to work out. What do you guys recommend? I don't have enough time to eat a full breakfast to get my workout in and do my hits to heavy on my stomach. This says that you don't need to eat much.
You can either just, if you really need to break your fast, then just have a little bit, have a half a bar, have a whole bar. I've for not long ago, I was starting to when I was. Measure my, my macros. I was, I found I needed to eat more and I was increasing my breakfast and I felt like that, that sat a little heavier in my stomach.
And so now I've reduced that to just like a bar and I'll have a bar like an hour before just to break my fast, just to have a little bit, but then I'll go out and work out. I think that was the main takeaway is that I think there's, you don't need to put so much emphasis on eating a ton of carbs before you go and do strength and [00:21:00] resistance training.
Now, the caveat I would say is, and what they found, like the reps to failure or the 10 sets per muscle group. So the higher volume, or if you're going to some intense strength, endurance sets, or if you work out outside, I remember when we were in Bahrain is hot as hell. And I worked at outside.
I absolutely needed to eat before because. My heart rate was pretty much high the entire time. And I was burning through all that I had. So if you're doing something like that, yes, I think you should pay attention to eating more, but if you're in more of a, moderate temperature, a normal strength and resistance training.
Session that you don't need to overemphasize that much of a pre workout meal or eating too much before.
Jerred: Yeah. And I feel like that's awesome because it echoes what we've been saying for years. I feel like this topic has come up more than a few times, just doing this podcast, talking with a garage gym athletes, looking at the science people talking about pre workout nutrition.
And my take has always been, [00:22:00] if you're, speaking of glycogen depletion, but if you're glycogen. Doors are at a satisfactory level. We're not going to give you a training session and you're probably not going to do a training session that's going to not only completely empty your glycogen stores, but then also have you continuing to exercise in the glycogen depleted state, which we also found may not be that big of a deal.
So as long as you're eating enough carbohydrates, if you're only training. Say 45 minutes to 75 minutes to 70 minutes a day, you're fine. I got a lot of questions and I've talked about it on one of the more recent podcasts about my pre workout nutrition for running. And I've talked about how I always do zone two fasted and talked about the reasons behind that.
But then also the only time I eat something before a workout in the running world is if I'm going to be doing sprints. Cause sprints are a little bit more reliant on glycogen or carbohydrates. And so I'll have a banana, [00:23:00] it's not like I'm complicating it, it's not something crazy that I'm eating or some specific supplement that I need.
Cause I've tried a lot of different like carbohydrate supplements and I don't notice any performance increase. You know what I mean? So other than like over a banana and a banana is like way cheaper and like you can just have one of those before you exercise. So I think that. That's a really solid study.
That kind of echoes what we've been saying for years is don't worry about it. Like you don't need to have the perfect pre workout concoction to to perform.
Joe: Yeah, exactly. And like I said, I only have a bar lately. I'll have, cause I try and work out. Like eight 30 or something like 39 o'clock and I'll only have an RX bar, which is like 300 calories or something, or 250 calories, something like that.
It's not too much. Yeah.
Jerred: A big meal too, which is that, that ruins my workout more than anything else.
Joe: I'm like, and that's why I had to change recently because I felt like I was, I would eat and it'd be 45 minutes later. I'm [00:24:00] like, man, that's still sitting heavy on me. I don't know if I have the energy to go out because I'm still trying to digest.
Jerred: Yeah, I definitely don't want to run with a having had a steak and potatoes or whatever not waffles. Yeah, chicken and waffles. You got to wait like a solid six hours. What's crazy about that is I don't eat out at I eat out at restaurants, but I'm talking about like a big meal.
Like I'm talking about Awesome burger and fries and all that stuff. That's not something I do like a couple of times a week, I'd say maybe a few times a month, maybe two to three times a month at the max. But when I have one of those meals, because I do it so infrequently, let's say we had lunch at 11.
I'm like done. I don't know if I can't exercise again that day. Like I can try, but it's like, it just sits in my stomach. It feels like it's going nowhere. I just like. And I'm not hungry either for most of the day. So yeah it's hard to exercise, but really cool study on carbohydrates overall, a lot of good takeaways there.
This one is actually one that we've covered before, but we have a systematic review [00:25:00] and meta analysis on it. And I wanted to hit on it again, because I just think that it's really solid feedback. It's really solid. For garage team athletes to focus on. So the name of the study, and it was done in 2023, the effect of feedback on resistance, training, performance, and adaptations assist static review and meta analysis.
So we've talked about this before, and so I'm going to like very loosely paraphrase. There are different types of feedback. That they look at in the literature feedback. I'm talking about like actual feedback that you get during a training session. And the first one is like a coach giving you feedback or a training partner, giving you feedback.
And there'll be like, Hey, move the bar faster or good job on that set, whatever. So there's these verbal cues, these verbal feedback. That's one, the second type of feedback that they look at. Is actual like data based feedback. So in lifting, what they're typically looking at is barbell velocity. Cause it's very, like there are apps that can do this.
You can measure barbell velocity. Or you could be [00:26:00] doing 30 second sprints, like you're talking about or whatever, now everyone has like a GPS watch attached to their to their wrists. So when you're running a 30 second interval. You're getting that feedback immediately of, was I faster? Was I slow?
Was I faster or slower than the previous one? And all the data is pointing to this one looked at 20 different studies. And it's, it looked at resistance training, speed, technical ability and all these different things. So it looked at a lot of different types of feedback given like I was hitting on there, but it basically saying they're both effective.
So providing feedback, especially visual feedback during. Training enhances immediate performance and leads to greater improvements and physical adaptations over time. So an athlete being able to see their performance is actually a really big deal and helps you improve a lot and it can help you improve in running.
It can help you improve in strength training. So my recommendation, my takeaway from, like I said, we talked about this [00:27:00] before, but like for this podcast. is implement that into your training. It's easy for garage gym athletes to train, like maybe train alone. Like I train alone and never get any feedback.
Never really know how I'm doing. I do know how I'm doing on my runs because of like a GPS watch, but in the strength world, other than are my weights going, getting heavier or my steak staying the same? No, I'm not getting a lot of feedback in strength. Cause I don't train with somebody. And even when I do, they're typically not somebody.
Who's going to be giving me feedback on how to squat better? They're not like a coach. It's normally like a family member or something like that. So implementing as much tech as you can, as you find appropriate, it's not going to take away from the training session can be an amazing. Training partner for the garage gym athlete.
So if you like Google like barbell velocity apps or something like that, you'll find a couple and you can set these things up on your phone. You can they have these little things that kind of attached to the ground. And then it attaches to the barbell. It's like a little cable that like pulls out like a tape [00:28:00] measure type thing, and it'll give you barbell velocity feedback.
So you can actually see if you're moving faster, and we could unpack velocity and moving weight faster and how. Awesome. That is for gaining more strength, but it goes a long way in the systematic review and meta analysis proves it that you should be getting feedback in some capacity and garage gym athletes, we typically don't have that training partner or coach there every single day, giving us that feedback.
And it's huge for your improvement. So at a minimum video yourself. And just think, did I move faster, this set of the set, that's one thing, or actually invest a little bit into things that can measure your barbell velocity and measure these things. And look, and I'm not thinking like, I don't think you have to do something.
You have to do this every single training session, but if like Monday squat day and you're like, I do want to improve my squat or I want to get stronger here. You don't always have to just lift more weight to get stronger. Like the same idea with running that you said in your first study, you don't have to just [00:29:00] always do more volume to run a faster 10 K time.
Sometimes you can just run harder for shorter durations. And that's the same with lifting. You don't always have to do more volume or more weight. Sometimes you can just lift faster. And that will give you more power with those dynamic efforts and you'll be able to lift more. So if you focus a little bit more on your dynamic efforts and your lifting, and you will pay attention to what your smartwatch is saying on your runs and actually take that feedback and try and improve on those.
You will become a better athlete. To be honest, I think if I didn't have technology. These days as a solo athlete, 99 percent of the time I train, I don't think I would make as much improvement. I get stuck in really big ruts. I wouldn't realize where my performance really was. And so this study really just resonated with me because I think as a garage gym athlete these days you have to embrace a lot more technology that.
You, we didn't otherwise have back in the day that can hold you accountable and also make sure that you're
Joe: pushing forward. Yeah. I think we really need to dive into some of [00:30:00] these velocity either apps or devices, because they've been floating around and I've been waiting for them to get better and for the technology to improve or just to be, financially a little bit cheaper.
So I'm pretty sure there, there's gotta be some good ones out there to, to test out and to see. How they measure up because I'm, I've been interested on the barbell velocity size, especially because it's in so many studies cardio wise. That's definitely an easy one for needing to use.
And I don't think I could do a run without. My garment anymore or some sort of it actually
Jerred: doesn't count if you do a run and you didn't track it on your garment, it doesn't exactly, yeah,
Joe: it doesn't it doesn't upload to Strava and then I've never gained anything. Yeah. That's, I think that's always been part of the shittiest thing about rowing because the screen is staring you right at the face in the row.
There's nowhere else to look. And if your 500 meter splits and your stroke count, and you start to fall below that, you're like, son of a bitch, I'm tired, but I know I can go faster than this. I know my pace is better than this. So I have to pick it up.
Jerred: That's what I hate about the 2000 meter row is because I always [00:31:00] have that screen on there where it's giving you your projected finish.
And I know if I want to finish at seven minutes or less, it's right there on the screen. And so say I'm at like a six 45, 2000 meter row pace. And I'm only 30 seconds in though. And I'm like this. Feels like hell and you're like 30 seconds in you're like I don't have a lot of wiggle room and getting slower That's why it's so crappy.
So yeah the feedback it's good and it's bad Like I wish I didn't run a single PT test in the Air Force With a GPS watch ever like I never had that I don't know, dating myself a little bit, I don't even know if they really existed to, to that degree to where they could really pinpoint your exact pacing, like on a track when I was active duty, at least so now, and so I, I always did the math back in the day when I would do those runs and I'd be like, okay, every hundred meters need to be this many seconds.
Like I just did the math, which [00:32:00] is similar, right? But if I could just look at my watch. And be like, okay, here's the pace that you're running at right now, or the pace for the quarter mile or whatever you can, you utilize that feedback instantaneously to improve your performance. Your fitness has to be there.
You can't just run as fast as you want, but if you know where you want to finish somewhere, then you can't. And then looking at barbell velocity I have used some of these, in gyms before visiting people who own gyms or something. I've never, I don't have one here. I don't have anything that measures my velocity, but I'm like you, I want to dive into that maybe as something that we can do on YouTube or the podcast.
But I think it'd be really cool to, to look at those things because. I've been harping on barbell velocity for a decade. I just think that it's so important to move weight fast, to be able to truly get stronger. So I think it's definitely something that every garage gym athlete can throw into their arsenal.
But when we have looked at them in the past, they are very expensive. It's like very expensive systems. And you're like is it really worth it? But we'll look more into it [00:33:00] and see if it's something that we can pursue here at garage gym athlete. Cool. That was our first research roundup.
How do you feel about it, Joe? Pretty
Joe: good. It was a lot of reading on these studies. A lot of. Prep, but I think we got some really good ones.
Jerred: Athletes, let us know what you think about the research roundups. So if you are in the community, let us know there. And if you liked it, five star review, positive comment goes a long way for the show and your favorite podcast player.
We really appreciate that as well. For all of our athletes who are around training, doing awesome things. Thank you so much for being a part of the community. If you want to test out our training, see what it's like. You can go to garagegymathlete. com and you can sign up for a free trial. We would love to have you there, but that's it for this one.
Remember if you don't kill comfort will kill you. Into the garage gym athlete podcast. If you want to learn more, go to garagegymathlete. com. You can learn about our training. Let us send you a [00:34:00] copy of our book, the garage gym athlete, or you can even get featured on the garage gym athlete podcast.
Thanks for listening.
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