Barbell Shrugged - How to Create the Perfect Program w/ Ryan Fischer— Real Chalk #65

Episode Date: March 5, 2019

This week's episode is all about programming.   Picking the right goal, manipulating frequency, volume, intensity, planning for adaptation, choosing mass or strength, making your exercises match your goals, how many days per week, sets and reps, tempo movements, rest breaks, gym programming, and much more...   This is probably one of my most passionate subjects and it’s what I’m known for around the world as an individual and a gym owner. It’s a lot of info to cram into 1 podcast, but I cover each point just enough to make you dangerous and understand what’s most important. No fluff, just the meat and potatoes. I hope you love it.   Enjoy! -Ryan ------------------------------------------------------------------------------ Show notes: http://www.shruggedcollective.com/rc-fischer ------------------------------------------------------------------------------► Subscribe to Shrugged Collective's Channel Here http://bit.ly/BarbellShruggedSubscribe 📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Shrugged Collective is a network of fitness, health and performance shows that help people achieve their physical and mental health goals.  Usually in the gym, but outside as well. In 2012 they posted their first Barbell Shrugged podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast. Find Shrugged Collective and their flagship show Barbell Shrugged here: SUBSCRIBE ON ITUNES ► http://bit.ly/ShruggedCollectiveiTunes WEBSITE ► https://www.ShruggedCollective.com INSTAGRAM ► https://instagram.com/shruggedcollective FACEBOOK ► https://facebook.com/ barbellshruggedpodcast TWITTER ► http://twitter.com/barbellshrugged

Chalk Nation and all of my beloved listeners from the Shrug Collective, it's Tuesday, which means you get me, Ryan Fish, and we're going to be talking about programming today. So I'm really excited. I don't think we have any episodes yet that just hit programming. So I'm going to be talking about all different types of variables, everything that you need in the beginning stages before you start to build a program, all the variables that you're going to want to change throughout the program, adaptations that happen throughout the program, all the variables that you're going to want to change throughout the program, adaptations that happen throughout the program, things that are happening to you and your body as you age and how that affects your program. Just a ton of stuff going into it. Also, I talk about how I program for my gym, Chalk in Orange County, California, which does really well. I'm sure all of you guys have heard of it at some point. I talk about a lot of the thought processes that I have going on when I make that program. And then I have another program called Sweat that a lot of people are really digging. And I talk about that as well. And who should have that in their

gym and why you should have it in your gym and different things like that. I also talk about a lot of my favorite ideologies in the programming realm. I talk about my favorite squat programs, my favorite strength programs, my favorite mass building programs. There's a lot, a lot, a lot of great stuff in there. I would say it's definitely one of my top five favorite podcasts I've ever done. It's hard doing one on your own, but I got it done and I think it came out well and I hope you guys love it. The first hour and 30 minutes is solely just me talking about programming. And then that last 30 minutes is going to be me solely just answering questions off Instagram. So there's a bunch of questions that came in for the show.

So I hit those one by one, and that's basically the last 30 minutes. So if you get an hour and a half in, I just want you to know that that's the next 30 minutes. It's basically just Q&A stuff. So I don't particularly have any sponsors straight up for this particular show. I just, because I'm talking about programming, I just want to talk about what I have kind of going on. If you guys ever want to see what CrossFit Chalk programming looks like and what I'm doing for my gym to make it as successful as it is, you can go to CrossFitChalk.com. You can click shop, and then it will bring you to my personal website called Jim Ryan. And on there, you'll see everything I have about my high intensity interval bodybuilding.

I have dumbbell only workout books, kettlebell only workout books, and then there's links on there that go to everything that I'm doing in the gym. So pretty much everything that you'd want to know that is me is right on there. So it's crossfitchalk.com, click shop, it brings you to jimryan.com and then it has like kind of all my stuff on there. So it's CrossFitChalk.com. Click shop. It brings you to JimRyan.com. And then it has like kind of all my stuff on there. So I don't want to dig too much into it. A lot of you guys know me already. You already know what I offer and you know what I, what I'm all about. So, um, you guys can go there. If you do happen to buy any books or anything, all my Real Chalk listeners get 25% off. It's Real Chalk in all capital letters when you check out and you get 25% off. I hope you guys really enjoy this show.

I hope you guys dig the information. I hope you guys share it. Let me know what you liked, what you didn't like. And then also, there definitely needs to be a part two. So if there's anything specifically that you want to get into, go ahead and shoot me a DM. Ryan Fish, R-Y-A-N-F-I-S-C-H, and I will think about that for my next podcast. I hope you guys love it. Get ready to listen to some stuff about programming. Here we go. All right, ladies and gentlemen,

let's hop straight into this thing. Can you believe that I actually recorded this episode when over the two hour mark and somehow some way I was recording the intros after and I deleted the episode. Oh, I was so upset, but you know what? Since I already talked about it, I feel like I could probably nail it a little bit faster this time instead of two hours. So I really want to attack this in such a way that you guys really learn as much as possible in the smallest window possible. But also not get so deep that we geek out on it and I kind of lose your attention. I want to get you the meat and the potatoes of this damn thing. And I want you to be able to move on and be like, man, I learned a lot and I can apply this to so many different things in my programming for myself, for someone else,

or potentially even my gym. And not only that, I'm going to give you a couple of programs that I absolutely love more than anything, whether it's for mass or for strength or for gym programming and stuff like that. So we're going to get into all this stuff right now. But the most important thing before we get into anything, absolutely 100% is picking the right goal. So picking the right goal for some people is kind of a delusional goal. Some people say, you know, I want to gain 20 pounds in the next month. You know, usually it's like 20 pounds of shredded perfect muscle. You know what I mean? It's like completely out of the question. So when we start with what our goals are and what are we training for, we need to have a realistic goal on it.

Like let's talk about maybe gaining 5 pounds in a month instead of 20 or 15 pounds. Like that's a realistic goal. Not only that, but when you attain that goal, it gives you motivation, it gives you high morale, and you continue to keep on keeping on. But if you set your goals really, really high and you don't get there, it just puts you down and it gets you really, really sad. So I mean, we've all been there. I get there all the time. So if we're being realistic, some of the best athletes in the world, some of the best bodybuilders in the world, they're looking for like 5% increase in either strength or size or

this or that on at the end of like a whole year. I mean, even bodybuilders on steroids are looking for just a couple pounds of muscle in an entire year taking all this shit and training their ass off all the time. So speaking of that, when you're picking your goal, you actually have to assess your entire life as well. I mean, it sounds a little bit aggressive, but if you're someone training for the Olympics, you probably have a great eating schedule, a great sleeping schedule, a great training schedule, everything is on point for you. Like that's your life and that's what you're here to do. But if you're a fireman or you're a cop and you have these really weird sleep hours that are affecting your hormones,

you're getting up in the middle of the night, there's a lot of things going on in your life. Let's go ahead and add another stress to that. And let's say maybe you have a kid in the equation who's, you know, obviously really young, a baby, let's call it. Now, all of a sudden, you have even more stress, you have even less sleep, there's a lot of stuff going on in your life. So you have to add that to the equation. If you're not getting enough sleep, you're not getting enough recovery in your workouts. And then it's going to be a little bit harder for you to gain that five pounds in that month might be a little bit harder for you to gain 20 pounds on your back squat. These are things that are very, very, very important. And I feel like they're overlooked. A lot of people, they want to create this awesome program or they want to buy this awesome program for somebody, but they're not really assessing their

life and they're not really assessing the reality of what's possible for them. So that is something that is like absolutely crucial. And as bad as you want to just skip right over this section, you need to understand how important that is before I get into the rest of this stuff. So once you've picked the right goal, you've assessed the situation, you understand what is possible for you in your situation. The next thing that we need to do is start manipulating frequencies, volume, and intensity in our workout. So your frequency is going to be how often do you work out? Your volume is going to be how much are you doing? How much workload are you putting into that session? And then your intensity is going to be either the weights lifted or the intensity of

the actual workout that you're doing. Is it the CrossFit Open or is it just a CrossFit workout? Are you lifting max effort or are you lifting medium effort? Is it a down week? Something like that. These are things that are going to be manipulated all the time throughout your program. And as you're manipulating them, they all mean different things. So this all of a sudden starts to move into my next little asterisk here and is, should I choose strength or should I choose mass or should I choose CrossFit? Let's say you're listening to this right now and you just want to get better at CrossFit. So all of these are doable, right? But it is hard to do all these at the same time. Let's go ahead and do one more step and talk about the person who comes into your gym or the person that you're training, or maybe it's you. And you're like, you know what? I'm going to get stronger.

I'm going to get faster. I'm going to get better endurance. I'm going to get better at my Oli lifts. I'm going to get fucking jacked at the same time. And let's say that that's the question you have for the person who's training you. And that's like the most stressful question in the world, because they want to sit here and tell you that none of that's all possible at the same time. You can get really, really good at that stuff in a year and probably work on little bits here and there. And then so those three variables I was talking about, frequency, volume, and intensity, you're going to have to down regulate one of those at least to be able to make the other ones work really, really well. That's why bodybuilders have that bulking stage and then

they cut down because that mass stage is, there's a lot going on during that stage that needs to happen. And then there's a lot going on during the cutting stage that needs to happen. They're probably losing strength during that time. They're not stressed out about it because they know that's part of the deal. So for you guys, it's very, very important of all the things that you're going to pick to pick either mass or strength. That is absolutely crucial because if you're choosing strength, you're going to have an overall lower volume. So by lower volume, I mean you're going to be doing sets that are like three to five reps. You're going to be resting a lot between sets.

We're going to get to that in a little bit. And you're going to just be doing like old school classic lifting. And then when you're doing mass, you're going to be having a lot of volume. You're not going to be having nearly as much rest. And you're going to be doing a lot higher sets, a lot higher reps. And there's a reason for that. You're recruiting more muscle fibers in these lifts. The more you go, that's why when you're squatting, you're doing sets of 10. Now you like on that 10th rep, there's just so much blood flow. There's so much volume in your

muscles and you can feel that you're going to be sore tomorrow. Like every rep that you do, you can feel a little more sore in your glutes, a little more sore in your lower back, like a little bit more of your leg is getting sore. And that's your body is recruiting more muscle fibers to get that weight up. And that volume is really what's making you jacked. And it's just it's creating a super anabolic environment in your body. So if we're going for mass, then we're going to be choosing a higher rep scheme. It's going to be like eight to 10 reps. It could even be like 12 to 15 reps, depending on like what cycle you're really doing. But, um, when you're doing strength, those, those reps are

going to be much, much less three to five stuff like that. When you look at an Olympic lifting program, typically you're seeing like five reps in under, typically. I know personally, one of the coaches for the U.S. Olympic weightlifting team, he uses a program called super compensation. You might want to write a few of these things down, but he uses something called super compensation. This is like very classic weightlifting stuff. Pretty much all of the USA Olympic coaches believe in super compensation. And basically how it goes is you have 75% effort week. You have an 85% effort week. You have a deload week on the, on week three, which is very common 65%. And then you jump back up to 95 plus percent on that fourth week.

All right. So that's, that's a, just a basic little cycle, one month long. They're all like in that three to five rep range. There's even times where they're doing ones, twos, and they're resting even two to four minutes. The science is really showing that when you're, when you're going for strength, you need that rest break so that you can repeat the rep scheme. Whether it's three or five reps, those might be so heavy, 80, 85 plus percent of your one rep max, that there's just no way you can do that on the minute, which is a very classic CrossFit style of working out. So that rest break is absolutely crucial if strength is your goal. So when it comes to sets, really what's going on there is over time, you're going to need

to be able to kind of look at your program and see where you started and then kind of you need to add that deload in. So if you're doing three sets on week one and then four sets on week two, you might want to tailor it back down for a week before you go back up and try to hit five sets. And then when you get done with your program and you're at this really high load, all of a sudden you'll start to feel a digression in your program. And that's when you need to do another down week and start to change your program up a little bit. So that's where I'm going to get into next. I'm going to start talking about programming for adaptation.

So right now we are choosing mass or we are choosing strength. If we're going with mass, we're doing a lot of volume. My favorite volume program of all time is German volume training. I want to write that one down too. So that's GVT training. Charles Poliquin has an article on it. There's a lot of people who have an article on it, but Charles Poliquin, I believe, is the most famous one. And basically what he has going on is it's 10 sets of 10. So you're doing 100 reps of something. But because it is 10 sets of 10, there's not a whole lot going on in the rest of the program. He has two most bang for your buck lifts. There's 10 sets of 10 going on. And then he has like two or three accessory lifts for like three

sets of six to eight reps and you're out of the gym. Now in that German volume template, and this is going to be kind of my example of, you know, just training for volume in general. It's a great example without me getting too geeked out on it. So in this, in this session, he has 10 sets of 10 for two movements. There's only a 90 second rest in between. So now your rest break is lower than something like the strength program that I'm talking about. You're getting 100 reps in. Every week, you're trying to add like about 2% to these lifts. It's not a lot. But over over time it does add quite a bit so if you add two percent go ahead and add that up a hundred reps that's a lot of weight that you're adding up into this program and every few weeks he has a deload program programmed into that as well

because your body will start to degress everything that you do has the ability to go in a backward state at some point you can't overdo everything we're going to get to that in a backward state at some point. You can't overdo everything. We're going to get to that in a little bit too. So for the German volume training, that is going to be probably my favorite program for mass. I think you guys should look into that. And basically, when you're talking about mass, you're talking about volume. I just want to cut that a little bit short on that. So mass is going to be serious, serious volume. In the strength template, I really, really like for squatting in general, there's a HATCH squat program. It's H-A-T-C-H. Now the HATCH squat program is by far the best squatting program I've

personally ever done in my life. It's the only thing that took me from a 495 pound back squat, which I had for years. I mean, tell me about how fucking annoying that is. Five pounds off of 500. I couldn't hit 500 for the life of me. At the end of this 12 week program, I hit 525 pounds in my back squat. And it was the first time I ever went over 500 pounds. And it's definitely because of that program. There was a lot going on in there. I absolutely loved it. And I was only squatting twice a week. There's different programs out there like Smolov, uh, Wendler, different things, which I'll, I'll talk about here in a little bit, but that is the absolute best one. It didn't give me a lot of knee problems or anything

like that when I was squatting a lot. Cause a lot of these, a lot of these like big, heavy programs like Smolov, like the heavy squatting every single single day i do think you're starting to develop some tendinitis and stuff going on in there it's just it's just too much and for some people it might not be because they've been training for such a long time like a lot of these chinese lifters bulgarian lifters which are on drugs as well but um for the most part but they've they've already developed that adaptation to where they can go into a program like that. So you get a lot of people who jump straight into this everyday squatting program, and they get hurt. It's just too much. And I think that you should take that with pretty

much everything that we're about to talk about. And every type of training is, you can't just go from zero to 100. That is just a Drake song. It's not a real thing. You don't want to go zero to 100 real quick unless it's getting money, like Drake says. Anyway, so when it comes to the strength program for squatting in particular, I absolutely love the Hatch Squat program. However, I do not like Hatch Squat program if you're programming for a group class or you're programming for a gym. It's a 12-week squat cycle. I've tried it in my gym two separate

times, but what I feel is really inappropriate for the gym setting is the fact that it's 12 weeks long. So sometimes you get a new member coming in your gym, and they come in in week six, and they're not getting the full effect of the program because the first two or three weeks has a lot of volume. There's sets of 10, sets of eight, and they're really, really hard sets. And it really builds you up for the later on sets in the workout, like later on in the weeks. You really have to get into that stuff. So that person who comes at week six, week seven, a 12-week program, they're completely out of the loop. They have no idea what's going on. And they have to wait now, like maybe a month or two before they can even start over again. So when it comes to class programming and programming in

groups, I really feel like it's best to have programs that turn over like every month. That way you see results quick. It's easy to have new people come in and have them start on something and if they are a week or two behind, it's no big deal. They can figure out what maybe their five rep maxes or three rep maxes, little things that will help them figure out the numbers that they need for the program in the following cycle, but it's not a long time away. So for that, I love the Wendler cycle. It's W-E-N-D-L-E-R and it's the 5-3-1 program. So the 5-3-1 program, basically, he starts off with 75% of all of your squats, presses, deadlifts, or benches. So when I say presses, it's either shoulder press, bench press, deadlifts in there, and squats are in there. And you can really do it

for almost anything when you're going for max effort strength. So the Wendler Cyclone, everything starts off at 75% for five reps. And then the next week, you're hitting everything at 85% for three reps. And then you start going for one rep on week three. And then week four is a recovery week. Now, if you can't remember that, no big deal. But for the Wendler program, I think it is the absolute best program to have in a CrossFit gym. Absolutely bar none. It teaches people some really good pain levels because there's max effort reps at the end of every set. It lets them know how much they can actually do, especially for the women who potentially have a one rep max. That's not actually a real number. And then also it turns over every month and people get

fricking PRS every month. It's nuts in my gym. It literally, I see PRS every single month on the one of their program and I've done it. I've, I've had up to three lifts in one week. I'll do squat deadlifts and presses. And I've also done squat deadlifts and bench. The only reason I don't do bench too often in the gym is because it kind of turns off a lot of the ladies, especially if they have breast implants, it's not really good for them and they get really bummed out about it. So I try to keep out of that. So yes, with the strength programming for groups, Wendler, way to go. Back squat strength, hatch squat program, H-A-T-C-H. You're trying to build massive volume in your legs and in your body in general. You want to get fucking super jacked.

I would look into the German volume training by Charles Polquin. It's great, great stuff. And there's one more that I forgot to talk about. Oh my God, I almost forgot. One of my favorite squat cycles of all time for putting size on your legs and getting crazy muscle endurance, which goes back to volume and intensity. The 20 rep back squat program, AKA widow makers. You can Google a 20 rep back squat program. There's a couple of different ways to do it. There's a bodybuilding way to do it, which is twice a week. And then there's my way of doing it, which is for CrossFit classes. And for people who already have a whole bunch of other shit going on you do it once a week so you're going to start at a number

you're going to build up to a one to two rep max every single time you do this thing let's just call let's just say every monday you're going to do it so every monday you come in the gym you build up to a one to two rep max back squat no failing right you're just building up to the heaviest squat you can get just to make this set feel light and you're only going to do one set but it has to be the hardest set you've ever done in your life and trust me i have passed out several times doing this but you won't get there until you know maybe months away and i'll tell you what i had to do to get there. So you build up to the heavy squat. All of a sudden you put about 70, 75% on the bar of your one rep max,

not what you did that day, just your overall one rep max. And then you're going to squat that for 20 reps unbroken all the way down, all the way up. And you cannot put the bar back on the rack. Even if you think you're going to fail, I need you to literally fail to prove that you're going to fail. Because if you do this right at like around rep 14, you are literally shaking everywhere and you're not sure if you're going to finish. And that means you're doing it right. That means you're building a serious adaptation in your body that is going to make you fucking grow. And so what I'm telling you right now is you start. So for me personally, I have a really strong squat. I started a 20 rep back squat program at 315. So I built up to about 455 on my back squat for a double. I put 315 on the bar. I would hit it for 20 reps. And I added five pounds to the bar every week until I got all the

way to 400 pounds. And I did 395 for 20. And then I hit 405 for 17, three different occasions. Two of those I passed out. And one of them, I just failed. So think about how long that took me to do 315, then 320, 325, 330, 335. It took me a really long time to get all the way up there. But I built the craziest, gnarliest endurance in my legs that had ever hit the fucking CrossFit fucking floor. I'm telling you, like anytime there was squats, lunges, wall balls, anything, crazy amounts of rowing, any of that stuff, I crushed it. And I was a 5'5", 175-pound athlete. And I'm telling you that it was mainly because of the 20-rep back squat program. Not only that, my legs got fucking enormous.

There are so many photos of me out there post-20-rep back squat program. And I got all the veins, like, popping out of my legs. And my legs are super swole. And it's just, just such a great program. If you've never done the 20 rep squat, 20 rep squat program, I highly, highly suggest it. So a couple of variables on that is let's say you do your first set of 20. Let's say for you, it is, uh, let's say two 25, but you absolutely crush it it wasn't that bad then that's okay don't do another set wait till next week and then maybe instead of adding five pounds like i did maybe you add like 10 or 15 pounds but once you get to a number that is fucking devastatingly hard i only want you adding five pounds and that's for men and women so even for women if you get to a

number that is really really devastatingly hard you're still going to be adding five pounds every week. Even if you hit a number that you're like, there's no way I could do more next week, you have to try to add five pounds. That's just the way it goes. Your legs will get unbelievably jacked. You'll have crazy endurance in your legs. And it is a great program for everybody. I know Rich Froning, I've heard rumors of him doing a 50 rep squat program. Like, well, it's not really a program for him. He does it like once a month just to kind of test. So that volume is very, very important for you CrossFitters out there. All right. So we hit picking the right goal. We hit frequency, volume, and intensities. And then now we talked about mass versus strength.

And then now we're going to talk about a little bit about conditioning. So every program, whether you're going to be bodybuilding, whether you're going to be, you know, trying to get size, whether you're going to be doing a CrossFit program for either just yourself because you want to be really good or you want to start competing, conditioning is going to be something that's really, really important. So a lot of times in the bodybuilding community, conditioning means, you know, burning fat and getting lean. But even in bulking stages, a lot of these guys are still doing a little bit of conditioning so that they have good heart health and they're not like fucking losing breath walking up the stairs, which is a real thing, by the way.

I've seen countless of these guys, like they literally can way. I've seen countless of these guys. They literally can't. I've seen Ronnie Coleman and Jay Cutler walking down the street when I used to go to school in Hawaii. They both were fucking Mack trucks walking down the street, and I could hear them breathing as they walked by, and they were like wheezing.

And yeah, I mean, a lot of bodybuilders nowadays, now they're not doing that anymore. They're doing a little bit of conditioning all the time. And for those of you who want to be good at CrossFit, this has to be an absolute necessity. So much so that a lot of people like OPT, Invictus, Comp Train, a lot of these guys, they're doing a morning cardio session, whether it's running on the track, rowing, assault bike intervals, or it's like really light weights mixed with a whole bunch of other different things. And Chris Henshaw is adding a lot of this stuff into everybody's programming. And right now,

Matt Frazier is actually doing all of his own programming for lifting and skills and all that. And he's doing Chris Henshaw's programming for, um, for cardio and conditioning solely. So I heard, uh, Ben, Ben Bergeron talk about that there. He was saying if anybody is his coach right now, it is Chris Henshaw on conditioning basically. So that's how important it is for the CrossFit realm and getting that stuff in all the time is, is imperative. If you can't afford to pay somebody to do any sort of programming for you on the conditioning front, there's a lot of free stuff out there as far as running and rowing and all that stuff goes. I know that on the C2 rowing website, every single day they put a short, a medium, and a long workout up every single day. So if you want to get your rowing up, which I think is really crucial because there's a lot of rowing either in the open, at regionals, at big events,

we have the half marathon row. And I think a lot of the rowing, it transfers over to a lot of the movements that we're doing across it, like the high rep squatting, the wall balls, all that stuff, plus the fact that it comes up all the time. It's very, very crucial. I feel like running is probably the least important as far as like what you need to actually work on.. I feel like running is probably the least important as far as like what you need to actually work on. Cause I feel like if you're a good runner and you've had some good running in your past, you can hold onto it. Like I know for a long time I didn't run and I could go out and still run like a sub five 30 mile. Even if I hadn't, you know, even ran a mile in months or even a year, it was just something that kind of hung on to, but hitting really

savage fucking rowing numbers is hard. And it's, it's not something that's like super sustainable. You don't just like not row for a while and then go get on the rower and row a sub three minute 1k. It just doesn't happen. Or the same, like a sub seven minute 2k. You really have to be working on that all the time. Um, and swimmers, like people who are really good at swimming, they can go in the pool and there's still a fish no matter what. No pun intended because I am not a fish. My last name is Fisher and that's all. I get in the pool and I kind of sink a little bit. I don't really have the body fat for the pool situation. But for those of you who are looking to be competitive in the CrossFit realm, you do need to learn how to swim. That is absolutely imperative now,

especially with the sanctionals. You have stuff like, uh, Waterpalooza where there is swimming. So there is no more regionals anymore, but because there's no more regionals anymore, you can't say like, there's not going to be running. You can't say there's not going to be swimming because now you have to go to a sanctional and all that stuff could be there. You pretty much have to be training for the CrossFit games now 24 seven, because when you go to a sanctional event, it could be anything. And a sanctional event could literally be as hard as the CrossFit Games. I'll never forget going to the Granite Games before there were sanctionals just a couple

years ago. And Pat Vellner was there and he was saying, he's like, dude, this event is literally as hard as the CrossFit Games. So, I mean, he won and kicked the shit out of me. But yeah, he was ready, you know, and he had been to the CrossFit Games. So his body was ready for that. He had adapted to that situation. And no matter what was thrown at him, he did really, really well. So with that aside, all that background stuff, when you're planning for this conditioning, you do have to choose between two different styles. So you have your old, slow, just bodybuilder style. You get on the treadmill,

you jack it all the way up to the highest setting, and you just walk. Just walking uphill, burning fat, and getting your conditioning in. I mean, I wouldn't call that conditioning, to be honest. But in the realms of the bodybuilding world, and you just want to get fucking jacked and shredded, it's going to work. It's going to work really well. The problem is a lot of us don't have the schedule for that. So if you don't have the schedule to sit there for an hour, hour and a half on the treadmill, this is when all of a sudden this high intensity interval training comes in. Now, all of a sudden, you know, as the years go on, I mean, I remember now just being really young and then getting to this point now where I'm 32. And I don't know if it's because

I used to live in New Jersey and I live in California, but people's schedules are just getting gnarly. Like people are trying to do more. They're trying to make more money in this way or that way. Like people don't have one job anymore. They have multiple jobs now. There's just a lot going on. So all of a sudden you start seeing these, these styles of training changing like drastically over time. And I feel like the way that everything is going is it's going into the, the shorter realm. They're trying to figure out how to get the most amount of training in with the most benefit in the shortest period of time. And so that's when all of a sudden this high intensity interval training starts to get really popular. And it doesn't mean that high intensity interval training is new because it's absolutely

not new. And it really bothers me actually, because everybody thinks that CrossFit is like this new thing that someone invented and blah, blah, blah. And it's just high-intensity interval training. Except Greg Glassman happened to turn it into a sport, and he just emphasized a few compound movements and started adding gymnastics into it. And he had a very specific way that he wanted it to be done, and then you can call it that. So I know some people tell me all the time, like, Ryan, your high-intensity interval bodybuilding stuff is just kind of CrossFit. And it's like, well, no, it's not because I'm doing it in this one specific fashion, and I'm picking very specific lifts, and I'm leaving very specific ones out. So because I'm doing it in a very specific way

that is not exactly the same as something else, I can call it high intensity interval bodybuilding if I want to. And I can define why it is that way. And if I can define it and it's not the same as something else, then it is that. So now you have this high intensity interval training. It's getting really, really popular. Why does it work? Let's talk about why it works for conditioning. So basically what's happening is you're getting your heart rate jacked so high that it stays pretty high for a long period of time. So it's called post-exercise oxygen consumption. So basically after exercise, your heart rate is still high.

You're still burning fat because your heart rate is high and it's working really hard. It's, it's burning more calories in your body. So all of a sudden you're not even working out anymore. You check your heart rate. It's still pretty jacked up. But if you do that on a, you're walking on a treadmill, you get off the treadmill and all of a sudden your, your body goes back to equilibrium pretty fast. So the only catch to this is if you do a lot of HIIT training, you can start getting diminishing returns. So obviously, you know, more is not always better. And I can't stress that enough. Like more is not always better. If five sets is good, 10 sets is not always better. So even with the German volume training that we were talking about, he had 10 sets in these two movements and then the other three were just like six to eight. So think about that. He only picked five movements for the whole time.

How often do you go to the gym when you're bodybuilding and you just do five things and leave? Could you imagine? You would be out of there really, really fast. But because it's 10 sets of 10, those two movements take like an hour on their own. So there's a reason behind the madness all the time. So with this high-intensity interval training, now you have guys that are really getting some great physiques in way less time. So now this high-intensity interval training

starts to get really popular. People are getting really, really into it. But it does have an addicting factor to it. So a lot of times you get these people who start doing it, and they just keep doing it and doing it and doing it and doing it and doing it. They start getting diminishing returns. They start getting different parts of their body, like adrenal glands and such, are just getting burned out.

I don't want to geek out too much, but basically you're overtraining and it happens all the time. And that's why you start seeing different things pop up now. So you have things like Marcus Fili's functional bodybuilding, where he's kind of slowing it down a little bit, but he's still keeping some of the movements in there, which I think is cool. I don't think that personally, I don't think that anyone is a hundred percent correct in what they do. So I need you to realize that too. So when you're on social media and you're looking at people's Instagrams, you're looking at someone's training program, it's probably really great, but it doesn't necessarily mean that he's doing something that is absolutely the most effective thing in the world. The most effective thing in the world is really you staying interested in that program and you like not becoming a victim of adaptation.

So when I say becoming a victim of adaptation, you can't keep doing the same thing every day. How many people do you know who are doing the same workout all the time and they complain that they never get any results? You know what I mean? Like they're always just like, oh, well I go in and I do this and I do that and blah, blah, blah. I know so many people that work out and I could look at them and I'm like, I fucking can't tell that you've ever done anything ever. And it's because they're a victim of their own adaptation. They're not changing things up all the time. So basically, now you have all these people on Instagram, and they are showing off their program. So here's the deal on this.

So so-and-so is doing this, and so-and-so is doing that. The reason that they're doing that is because they reached a level of adaptation that basically they need to switch things up to keep getting to keep getting results so eventually you're going to get to a point where you start to digress in any sort of training and you're going to have days that are bad but just because you have like one or two bad days it's not a big deal you start having like three four bad days you keep feeling like shit you probably need a down week. But a lot of times, instead of a down week, people just keep hitting it harder. Like, you know what, I need to hit it even harder. And I've been there for sure. A hundred percent.

You start feeling like shit. You look in the mirror. You don't think you look the same. And all of a sudden your, your workouts feel like shit. And you're like, you know what? I got to work out harder. I got to do more because I don't feel like I look good. And I know I don't look good. My workouts are shitty. So now you start doing 10 sets of everything of 10 different movements and you still feel like shit. And actually you're making it worse. So sometimes to change that, one, you change your program. Now all of a sudden you follow this guy on Instagram or someone else that you look up to or you start working out with a buddy who does something totally different. And all of a sudden you start getting these amazing results. You're getting these amazing results because you change the adaptation of your body.

So a lot of times I get people from 24-Hour Fitness that come to CrossFit Chalk, my gym in Orange County. And after like a month, I mean, they look fucking like studs, and they're like, dude, I wish I did this a, you know, long time ago, so there's a couple reasons for that, they either changed their adaptation, or two, they really weren't doing shit in there, and all of a sudden, now they're doing stuff that's really, really hard, so I mean, there's a few different things going on, but you can get great results going from one thing to spin class, from spin class, from spin class to all of a sudden doing yoga, from doing all of that to all of a sudden going to 24-Hour Fitness,

from that to going to CrossFit. But I do believe that you should be changing up what you do all the time. But it doesn't necessarily mean that you need to be changing everything like the way that I'm talking about right now. That's just, that's like in a rare case scenario where like you really are feeling like shit and you don't know what to do anymore. So another thing that you can do is just simply change one small factor. So let's just say, for instance, you're not putting any more size on your legs.

You're getting stronger, but your legs aren't getting bigger. So all of a sudden, instead of squatting a lot, like you've been following the same squat program for a while, or you've been doing a couple different cycles of it, all of a sudden, let's say you start doing a lot more lunges all of a sudden because you never do lunges, and you start doing some hip thrusts in there. Now all of a sudden, maybe you start getting bigger pumps. Maybe you start feeling a little stronger on your legs. You don't even do the squats now for like a month. You do that for a little bit and you go back to

the squats and then all of a sudden you feel amazing. So there's things out there like the conjugate method. So conjugate method is from Louie Simmons, which is potentially one of the greatest minds of our time when it comes to strength. And he has a program called the conjugate method where he has one lift that is performed at max effort every week. And then it's performed at a dynamic effort, which is about 50% of your max. And they do it with speed or they do it with change or they do it with bands. They manipulate the movement a little bit and you're going fast. So he does this all the time. And for himself, I know he said he didn't squat in like eight years.

And at the end of this, he hadn't didn't squat in like eight years. And at the end of this, he hadn't squatted one time in eight years because he had something going on with his back. And he squatted like 850 pounds, which was like a hundred pound PR at the time. And he's an older guy. I mean, he admits to being on drugs, but it doesn't really matter. I think people like to blame things on that, but here's the deal. He believes in his program, and he's done a lot of research on his program. So I wrote this one thing down. I think it's just so, so important.

So no matter what the program is, you have to believe in the program. There's absolutely no amount of genetics or drug use that is going to separate elite people from average. It is the intuition and ability to gravitate towards training out ideologies that work best for them. They've tried everything, right? They know what works best for them. They've been doing this for a long time and they are insanely fucking passionate about it. And the desire that they have to do what they do is on a whole nother level than the average person. So if you are average Joe and you buy program X from someone and he swears is the best fucking program in the whole world,

if you don't believe in it, you don't love doing it every day, you are not going to get the results. You can take Ronnie Coleman, Greg, or what freaking, what am I talking about? Ronnie Coleman, Jay Cutler, like anybody who's ever won Mr. Olympia, you do their actual training program on the same drugs as them, you do everything exactly the same, you still don't have that mindset. You're still not fucking literally grinding to the point of like death on some of these sets. I mean, people are doing incredible things to get these results. If it was just the program, everybody would be on social media fucking jacked and shredded and all this. So just as important as it is for you to pick a realistic goal for yourself is as important as it is for you to fucking love what you're about to do. To believe in the program that you're about to do.

And to get extremely fucking passionate about it on a level that you are not embarrassed to tell anybody about. I can't tell you how many times during my career as an athlete and a fitness person, fitness mogul, I don't know what you'd call me, but I can't tell you how many times I've been out to dinner and people giving me shit about what I'm eating or because I'm not drinking at a party or, you know, there's just so many different scenarios that make me feel uncomfortable. But, you know, I just look at that person. I just say, dude, I have different goals than you. I have this. This is my whole life. This is this is my job. And I really need you to respect that. And if you say it in such a way where, you know, you can kind of make them feel like shit a little bit, it will help. It'll help you quite a bit, but you have to have that inside of yourself

to, you know, to say and to believe in. And a lot of times, a lot of people do not have that factor. They do not have that X factor and it really puts a damper on pretty much everything. So I just wanted to talk about that real quick. I got sidetracked. So that is one big thing, though, that is absolutely massive. But we were talking about adaptation in general and some things that you can do

to get over that adaptation. And you are either changing your entire program at the worst-case scenario, or you're just changing a few movements, changing a few different positions, which could make all the difference in your programming. Even just getting a buddy and working out with someone and pushing different barriers can make a humongous difference. So speaking of pushing barriers, there is a huge debate right now that's going on with like should you be doing reps to failure. And I did a lot of research on this recently. And in the long term, it seems like doing reps to failure is actually going to do you more harm to good.

You're going to wind up getting the digression a little bit sooner than if you just stopped like one to two reps before failure. And I think that it's good to do like maybe one set to failure, like on your last set, the studies have shown if you, if you really like that type of thing on your last set of a lot of these like high volume bodybuilding cycles, it's good to add a max effort set in there, but not to do it every single set and be doing tons of burnouts and tons of pyramid sets and all these different things that people are doing. Cause you see a lot of people doing that stuff and they're not really changing their body very much. There's so much to be said about people who talk about what they do and you look at them and their body's like just not changing very much. Like I need

proof that you're, that you're changing. You know what I mean? Like that's gonna, that's a big deal. And if I'm going to buy your program or not. So we've been talking a lot about bodybuilding stuff and a lot of, a lot of factors that go into building muscle and building strength, but we haven't talked a whole ton about the CrossFit game and programming for the gym and stuff like that. So what I'd like to get into right now for a little bit, because we're already 40 minutes in, and I really wanted this to be an hour,

is let's just talk just a little bit about um the crossfit training at a level that you know you want to compete and stuff like that so i've been there and and i know what to do it's just at this point in my life it's not because i don't do it anymore at the high level but i don't i just don't really believe in the amount of training that you need to do at this point to win the CrossFit Games. There's very few people in the world that will, that will win the games just in general. I mean, since this whole thing has started, there's only been like less than five people like winning the games since the beginning. Like Rich and Matt Frazier have already won it so many times on their end. And then Ben's won it once. You had, oh, Miko Saylor didn't win, but you had,

it doesn't matter, right? So there hasn't been a ton of people winning. And the people who are winning, when they come on the scene, like, Frazier got second, like, his first year at the games. Froning got second his first year at the games. Ben Smith, who won the games, literally was, like, in that realm of, like, top 10 forever. There's no one who's really, like, coming out of left field, who's coming in and just crushing. And all of a sudden it's like this crazy freak of nature and blah, blah, blah, blah. I mean, you would know pretty much right away if you have it in you to be able to win the games.

And then once you have that factor, you need to be training several times a day, all day, every day. You better get enough sponsors to be able to support that lifestyle. That's what I want to say. Support that lifestyle. And at that point, you're doing conditioning all the time. Every day you're doing some sort of conditioning, whether it's swimming, running, biking, anything like that. You are doing your strength every day and you're doing skills. So I would say in a perfect CrossFit competitor program, you would have some morning cardio. You would have some afternoon

heavy lifting, whether it's Olympic lifting strength, or maybe it's even mass just because you're a really small athlete and you need to get bigger, but you're really good at everything. Your number is just a little bit off. If you're heavier, you'd be better. That would be that mass section in that middle part. But typically it'd be an Olympic lifting strength cycle. And then maybe you're doing a conditioning WOD after that, but it's very small. And then later on you're doing either more Metcons or more skill work or a little mixture of both. So now you're working out like two, three times a day. You have a lot of this stuff going on. It is an all day thing. So a lot of the people that are up there in the top, even if they have, I know Vellner is an architect. Ben Smith was going to school. Julie Foucher was going to

medical school. But if you listen to them on either a podcast or you talk to them and you check out their story, A lot of times they're like waking up super early to get something in. All they're doing is something at lunch and all of a sudden they're doing something later. And it's like this whole big, you know, giant process. So there is a level of training that needs to be done for you to get to that level. But there's another part that's very, very important is just picking what you're good. Like the very, very beginning question that i asked was picking the right goal so for some of you it might be getting more mass for some of you might

be getting a higher snatch or being able to handstand walk over an obstacle or something like that you need to add all these things in but you do need to add them in at the right times and make sure that you're not over training so on top of over training though there is a lot of different nutrition stuff that comes into play that I'm not going to hit right now. There's also, I mean, you're going to need some coaching on a lot of these things too. Like you can't just be going in the pool and try to teach yourself how to swim faster. You're going to need to be hiring different people at this level of the game. And that's all I'm talking about is at this level of the game. Because

everyone already has coaches. They're getting pushed on different levels. They're traveling of the game. And that's all I'm talking about is at this level of the game. Because everyone already has coaches. They're getting pushed on different levels. They're traveling around, working out with other people. I know Frazier now and Tia, they're at Rich's Gym, Mayhem in Tennessee. And it's a really hard field right now. And there is a lot of training in there. And I made the analogy one time that even if you got third place at the CrossFit Games, that's 50 grand. If you had one personal training client twice a day, three days a week, you get that amount of money. So you have one personal training client twice a week for $100, three days a week. I think I remember saying something like that.

And it worked out to be like the same amount of money as if you won third place at the Cosmic Games. And I remember training with Kenny Leverage at the time, who had been to the games a few times. And I would say no to everything. You'd say no to all these personal training clients, different opportunities, a film shoot, this, that, things that could have opened doors for me at the time that I needed. And I was saying no to everything just to train more just and you know by you know there's a lot of people out there they get to a certain point and they look back and they're like shit i let a lot of stuff go but there's a lot of people out there too who are able to balance all of it people like julie foucher they freaking finished med school and um pat velner who is an architect and

fikowski is a c. There's a lot of people doing it. But like I said, you will know if that's you pretty much right away. You're going to step on the scene and fucking crush. And then at that point, it's just picking what you need to get better at and figuring out how to get there. So before me getting like too geeked out on that, just know that you need a massive amount of training. There's a lot going on. Even on your rest day, you should be doing some sort of recovery thing or you're stretching out and doing mobility that's going to help you. I mean, it's a nonstop, it's everything. So yeah, I don't really recommend that for too many people.

It's going to be less than 1%, less than 0.05% of the world that really needs to get into that realm. So another thing that is very, very important to me is the gym programming. So when you're programming for the gym, I talked about the different strength programs that I think are really important because you don't want to leave people left out on those long either Oli cycles or strength cycles. Especially speaking of Oli cycles, you do have to take into account the people that are in your gym. So there's some people in your gym who absolutely love snatching. They love Olympic lifting. They love heavy lifting. They love all this stuff. And then there's people in your gym who love like medium weight, they like conditioning, they like long stuff. So it's really, really important to figure out who your population is, and then how you're going to program for them. So I've been to gyms that there is absolutely 100% no way that they could do the programming that I do at my gym

in their gym. And the only reason I know that is because I can just look around and I can just see the level of athlete. I can watch them move and I already know what's kind of going on. Maybe they just live in an area where the demographic is a little bit older. Maybe they live in an area where CrossFit is not very relevant there. There's a lot of places on earth that's still kind of new, oddly. So what I take into account when programming is that particular factor. For my gym, snatching is something that a lot of my younger guys love,

but it's at the level of people who are paying and people, I only snatch once a week. let's just let's just put it that way and it works out incredibly well and people love it and on and a lot of times on snatch day there's classes where the people I know who love it those classes are packed and then the people that I know it's like they don't really care too much about it those classes are dead like they don't even come on a snatch day. And then when you talk about overhead squats, I mean, you're talking about potentially ruling out 70, 80% of your gym half the time.

And then handstand pushups are the same. And so what I try to think about when I'm doing programming is I don't want to piss people off. So on the weekend, we do team workouts on Saturdays and I do weird shit on Sundays. So when I say weird shit on Sundays, I do a lot of odd movements. We'll do rope climbs.

We'll do a lot of handstand pushup work, stuff like that. For the people who want to do that, they'll come in at that time and they'll utilize that time to do that. But during the week, my goal, and this is what I think makes CrossFit Chalk so successful, is I'm purposely picking workouts that are changing people's bodies. Like I am purposely making hard workouts that are changing people's bodies whether they like it or not.

You are constantly moving. I'm not doing big numbers like 100 reps of this, 100 reps of this, 100 reps of this, like big giant chipper stuff where you're stuck on one movement for a little while, and people get bored of that stuff. Like for me or other competitors, you love stuff like that. You know, you love chipping away at this and that,

and these big numbers and these heavy weights and blah, blah, blah. But the average person, you watch them do stuff like that, they get bored. Like I can't even tell you the last time I did Cindy in my gym. People get so fucking bored during Cindy. I've actually seen somebody on their phone doing Cindy one time. No joke. I'm not even trying to be funny right now. They don't like stuff like that.

So if you don't like something like that, all of a sudden you don't believe in the program. All of a sudden the program sucks. They go to another gym. They find out that this gym does better programming. Blah, blah, blah. And all of a sudden, now all of a sudden you're having a problem with your programming. Another thing that's happening a lot of the times is people are, they love competitor programming. They want to put the competitor programming into the gym programming, but the reality is only 2% of your gym can actually fucking do all this

shit, so you're just pissing people off. Let's just say like a workout like Nate, for instance. It's a typical hero workout, two muscle-ups, four handstand push-ups, eight kettlebell swings for 20 minutes. How many people can actually get enough rounds in that workout at a gym, like your typical gym, your typical people, not your comp training class or whatever? I mean, you got to get at least 12, let's call it 12 rounds, because I've done like, I want to say that I've done like 16, 17, I don't know, maybe I've done 20 rounds of that, I don't even know, but let's call it 10, fuck it, 10, you got to be getting at least 10 rounds for that workout to matter, like if your typical member is getting five, six rounds of this 20 minute AMRAP of only two, four, and eight reps,

what does that say about you when they leave the gym and all of a sudden they look like X? They're not going to look like Triple X, right? They're not going to look like fucking Vin Diesel in that movie. They're going to look like nobody. They're going to look like somebody who doesn't even work out. And that's my problem now. When they say they work out at Chalk, they talk about working out all the time. They love CrossFit.

And they're like, oh, where do you work out? Chalk. Immediately in their head, at Chalk, like, oh, they talk about working out all the time, they love CrossFit, and they're, oh, where do you work out? Chalk, immediately in their head, they're like, well, fuck, I'm never working out there, as they mumble to their friend, he looks like shit, so I would never do something like that, even though a lot of people in my gym can actually do that workout, I'm just saying for the masses, it's not gonna work out, you gotta pick stuff that you know is gonna keep them. You got to put different options into the workout all the time. I have like sometimes up to two to three different RX plus options for the workout. And that's fucking hard to write all that stuff down and think about what the average person is going to do, what the best person in the class is going to do.

It's hard. But that's, you know, programming is hard. And if you're not good at programming, you should outsource it and get it from somebody else. And even if the workout that you're getting from somebody else, let's say you buy my programming or somebody else's programming, you're like, man, this is a great workout, but I still need to change a few things with people in my gym. That's fine.

The hardest part of the workout is done, figuring out what exactly you're going to do and how it's going to flow for the week. Now you just change a few numbers, like it's from 135 to 95 pounds or from 10 handstand pushups to maybe six or something like that and make it work for your people. And if you can't look at a workout that you need to put into your gym and you can't modify it because you or I can't say you can't modify it. You don't know how to modify it to make it work for your people. Then that's really, really sad in itself.

And you need to work on that. And that's something that maybe you need to spend more time in your gym and figure out who your people are. That's a big deal. I can tell you right now, like the things that my gym is going to like, like everything that they're going to like, I already know what it is. So first off, I like to know exactly what everybody in the gym likes. To do that, you might have to take a lot of classes with your members or have constant communication with your coaches to figure out what's going on. And then also you need to understand a few different things.

People are there majority of the time to look good naked, feel good about themselves, feel strong, and be able to do anything that life throws at them. So because of that, they might not need to snatch. about themselves, feel strong, and be able to do anything that life throws at them. So because of that, they might not need to snatch. They might not need to do an overhead squat or handstand pushup. But it's imperative that they know how to deadlift, how to squat, how to do basic conditioning, how to do a few different skills, how to do a pull-up with their own body weight, proper kettlebell swings, you know, stuff like that. But that's imperative stuff. You got to do that. But now you got to figure out how to do it in such a way that it looks fun and that they get really excited about it and they believe in the

program. One way to believe in the program is if you look really good and you love this stuff and you take classes, which is what I do all the time. But also, you got to sit there and stare at the screen for a while and be like, fuck, this workout looks good, but it doesn't look so good that like I'm dying to do it. And that's kind of the secret sauce behind my programming is I really create different variations and different styles that people dig a lot. So if we're going back to like when high intensity interval training started, and CrossFit was starting, there's also this thing in 1970s from a man named Pat O'Shea, where basically he created this thing called interval weight training. So interval weight

training is kind of a, it's a spin off of, well, my high intensity interval bodybuilding is a spin off of interval weight training. That's kind of where I based all of my stuff off of. So what he figured out was that by doing some heavy lifting, either a power or a strength lift, and when I say power, I mean like a power clean or a snatch or a push press or a push jerk, something like that, a dynamic movement, and then all of a sudden jumping into a cardio piece. And not necessarily for time. It would be like five good, really solid power cleans, and then immediately into a two-minute row for max meters at like 90%. Not everything you have, but close. And then all of a sudden you have a two-minute rest, and it's three

rounds of that. And then the next piece would be a strength piece, something not as dynamic, something like a deadlift or a squat. And you might have five reps of that, we'll call it. And then there'd be two minutes of another cardio piece. Maybe it's a salt bike this time. Maybe it's ski or maybe it's just box jumps or burpee box jumps or something like that, dub blunders, whatever. Something cardio related. You get a two-minute rest and it's three rounds.

And there's a five-minute intermission, and then there's something either skill-oriented or a little conditioning, little WOD. Not conditioning, but like a little body weight piece or something like that for the next 15 minutes. And that's traditional interval weight training. So you can look this stuff up on any of these online journals, PubMed, stuff like that. IWT training by Pat O'Shea. And this is what really actually created the thought process behind CrossFit for Greg Glassman back in the day. Because he was getting all these clients coming to him at Gold's Gym and he wanted to take on more clients, but he didn't know how to take on more clients without making the current clients kind of get out of there a little faster.

So he started, instead of having these big rest breaks, he started giving them the movements that he thought were the most bang for the buck, and then he added the conditioning in, and he did it fast. And he realized that in 30 minutes, he can make everybody look pretty, I mean, for the most part, better in 30 minutes than he was doing in an hour. So he started, you know, getting people in and out in 30 minutes, they were loving the new style. And all of a sudden for a long story short, CrossFit was born. So then high-intentioned interval training gets popular. And then now all of a sudden we're in this, we're in this place now where, um, being very, very intelligent with

programming becomes an absolute necessity for someone who owns a gym or a group training facility. So I put all of these different principles into my gym, because I know that everyone is at a different level of adaptation when it comes to training. And I like to switch things up as much as I can. So there is days where I do high skill stuff, there is days where I do interval bodybuilding. There is days where I do interval bodybuilding stuff that are kind of IWT style. There's days where I do classic CrossFit. And because I switch things up so much, that's why my members have been at my gym for so long. After five years of being open, I have like less than like a 5% cancellation rate, like on average, like people don't leave

when they join my gym, they get there and they fucking stay there forever. And they get really, really excited about it. Now, for them, they need to figure out when they have a little a level of adaptation where they need to change things up as well. And my goal is for them not to leave the gym. So I created another program called sweat. So for me, adding the sweat program was absolutely crucial to the gym. Not only because it's a different training program, but because for new people coming in the door, CrossFit is kind of intimidating and you don't want people looking at a barbell being thrown over their head and being like, fuck, I don't know if I can do that. And then you lose that member. Or you have some sort of on-ramp program that costs like $100, $200, whatever.

They have to learn all these movements, and then all of a sudden, that's not even part of the membership. Now they start looking at this entry fee of hundreds of dollars, and you start to steer them away as well. So the sweat program really was designed to get people in the door right away with no intro session. They would just come to sweat. We do all the cardio stuff,

bikes, rowing, ski, kettlebells, dumbbells, bodyweight movements, but we don't do snatches. We barely, anything we do with a barbell is like basic, like front squats, front rack lunges. We don't even really do presses with them. We do like dumbbell presses. It's like very basic movements. We don't even do deadlifts in the class. We do dumbbell deadlifts because it puts your body in a way better anatomical position. It's really hard to fuck up a dumbbell deadlift. Um, and we snatch and do cleans with dumbbells. So it's very, very basic stuff. And anybody can come off the street and go in that class. They might not move well, but they can pick up the movements very, very quick. And every single day I make it a 40 minute WOD. So it's 20 minute warming up, 40 minute workout,

and they love it. There's not a lot of heavy stuff in there. I have a lot of different variables going on for the conditioning. I can't geek out on it too much because we're already an hour into this thing, but basically it is a lightweight potentially heavy that some of the crossfitters will come in and take that class and they'll just bump the weights up a little bit and that's on them but i don't put that on the screen because we use wadify and there's a tv screen it has the wads on it but sometimes they like to switch things up they like to do that class it's a longer workout it's it's it's so long that it's it's the whole wad. And because that's the whole wad, we don't do that in the CrossFit class. And people really, really like it a lot.

And it adds such a different dynamic to the gym. People literally ask all the time, are you doing CrossFit today or are you doing sweat today? And it's really cool to me. It's a rewarding feeling for people to love both workouts so much that they don't even know which one to do. And I'm the same way. Like a lot of times I'm like, damn, like sweat looks really, really fun. And I'll do sweat all the time. And to be honest, I think I get tagged on Instagram and more sweat workouts than crossfit workouts. But speaking of another variable that I'm doing that a lot of people are not doing is I am making workouts that are so fucking hard and so interesting that, not interesting, but the way that I'm making them is,

it's so much harder than everybody else. And it's so much different than everybody else that it is creating results, whether these people like it or not. So some of these wads that I'm doing in sweat, I have different like little time domains. There'll be a certain amount of running and a certain amount of rowing that needs to be done in this window before you can start the next part. So it's not just an AMRAP where you can like, you know, not go too hard. Like I figure out ways to put these movements together to make people work really hard so they can get to stuff that's more fun later on. And I'm thinking about that as I'm making it.

I'm like, all right, well, I'm going to put the stuff they don't love as much in the beginning and the stuff that they really like, maybe it's like ab work, toes to bar, stuff like that, that I know they really want to get to and I leave that for the end. But there's a certain amount of work that needs to be done before they get there. So a lot of times, they're gonna cruise through it faster than they even realize just so they can get to that point where they start doing abs or something like that. I know it seems funny,

but for even you and I, let's just say there's cardio, like a whole bunch of cardio, but then all of a sudden, there's max clean and jerks in the remaining time, like when you get done with all that. You really wanna get to that clean and jerk bar because you wanna see how much you can clean and jerk.

Let's just say like, you know, it's like, let's just say it's 15 minutes. And in 15 minutes, you need to run a mile. And then all of a sudden, you have to do five clean and jerks at 135. And then five at 155, five at 175, five at 195. You keep going up 20 pounds. And then your score is going to be the heaviest weight that you get to. All of a sudden, people start running that mile

a hell of a lot faster, or maybe they're pacing the mile at just the right pace so they can get back into the gym. And they worked out in their head where if they had a certain amount of time, they're going to get to this certain part of the lift. So even if they don't go super, super hard on that run, they already know they need to go really, really hard on these certain sections of the lift so they can get to a certain number that they're looking for. So that's one way to program that makes people do a lot more work than they realize that they're going to do just by setting priorities in the workout. Not like priorities, but yeah, yeah, it's a priority.

So like, you know their priority and that's going to be at the workout. Not like priorities, but yeah, yeah, it's a priority. So like, you know, the, you know, their priority and that's going to be at the end. And I do that a lot in sweat. Now for CrossFit, what I do for CrossFit that I think a lot of people are not doing is I never leave people sitting around. That is a big thing that I think is very, very strange in the CrossFit communities. It's very typical to go into a gym and there's a 15, 20 minute workout and that's it. You go home, it's over. Maybe you get lucky and you get a strength piece and a conditioning piece. That seems very basic to a lot of us, but a lot of gyms out there are not even doing that. They're not even doing a strength piece. It's fucking crazy. But what I'm doing in my gym is I'm doing a superset strength piece almost all the

time. So it's not just squatting. It's a squat immediately into a hip thrust, or it's a squat immediately into a lateral lunge, or a squat immediately into like 15 to 20 reps of heavy kettlebell swings, or something like that. I always have this extra piece supersetted into it so that people aren't sitting around doing nothing. A lot of times during these 15, 20 minute windows of max snatch, max clean and jerk, all this shit that's going on, a lot of people are just sitting around talking and they're not really doing that much. And let's say they do actually do a little bit, they get like two to three sets in. Now all of a sudden that person's not very strong. They don't look all that great. They get to the workout. They're not that warmed up. They don't get a great score. And now, all of a sudden, I'm still thinking about them not

looking good when they leave the gym. And I keep thinking about what they're going to tell their friends about the place they work out at. That's something that really bothers me all the time. I always think about it. I'm like, what are these people going to tell people when they look like this? I need them to look like this. So even if now there's a super set, they don't do that much of that, but they're doing two or three sets when the guys are doing five or six sets. Oh man, I just singled out ladies. Damn it. But that's usually they're the ones, they're the ones. Anyway, um, now they're doing two or three sets of a super set. So they're definitely putting more stress on their body. They're, they're making it a little bit harder for themselves to kind of,

you know, not get results because they're doing more stuff now. And then all, and then I, I do try to separate body weight. I mean, body parts during these workouts. So I might have something like a back squat and a hip thrust strength piece. And then the workout itself is going to be like wall balls and lunges and kettlebell swings, something like that. Something that's going to add to that posterior chain, the lower legs, lower legs, just the lower part of the body, leg oriented, the wall balls, the lunges, all that stuff. And it's a serious leg day. Now the next day might be something like push presses and pull-ups. You have that push-pull combo. It's upper body and then the Metcon will have maybe something,

so maybe the strength piece is like a heavy push press and then like a weighted pull-up or something like that. And then the workout has actual body weight pull-ups and some more upper body style stuff. And then the next day I might, now it might be time for some Olympic lifting or maybe Olympic lifting was the second day and the third day is the upper body. So I do separate things quite a bit. Monday through Friday, I try to make the most sense of the workouts. If everybody came every single day, Monday through Friday, that's very important to me because a lot of people either come five days in a row or they come the majority of their time is going to be during the week.

Then Saturday, I don't feel that bad about repeating a movement and then I make it a team workout so you guys can switch back and forth, figure out what's going to work out for you guys. It creates a fun atmosphere. The workout's always long and now you have a teammate. It's just a little bit of camaraderie. The gym is fucking absolutely insanely packed. Nobody even cares what the workout is at that point. I do and I still try to make it make sense with the rest of the week, but it's a different training stimulus altogether. It's team. And then we talked about what I do on Sundays. I try to do odd different movements and things that we don't do very often in the gym because we only have two classes that day. And I also leave it as like an open gym window so people can make up stuff during the week.

So those are a few things that I'm doing with my CrossFit classes. So that first part I think is, is a big deal. Getting you guys out of just like the average 15 to 20 minute strength section and turning that into something a little bit more interesting that's changing people's bodies, whether they like it or not. Because you have to just always remember that the 95% of the people that are paying your bills, and I'm just talking about owning a CrossFit gym at this point, that 95% of people that are paying your bills, they want to change their bodies so that they just look better naked and can perform in everyday life and do cool shit.

So a lot of times, even the strength piece to me might be a little bit cardio related. I might do something like, and I do stuff like this all the time where it's like a 20 minute EMOM and it'll be like 15 wall balls on the odd and then two clean and jerks on the even and it's climbing the whole time. So you do 15 wall balls, two clean and jerks at 135. 15 wall balls, two clean and jerks at 155. 15 wall balls, two clean and jerks at 175. It starts going heavier and heavier and heavier and heavier. So you have the people in the gym who, one, want to get strong as fuck. 15 wall balls, not going to bother them on the minute.

And they're going to lift the heaviest weights they possibly can. And then you have the other people. They don't really care to lift this strength they care about looking good they want to burn calories that's a big deal for them so they're doing the 15 wall balls it might be hard for them all of a sudden not all of a sudden but just in general and then they go they go do the uh the two clean and jerks and maybe don't go that heavy, but by the end of this thing, they still did 20 clean and jerks. They still did 150 wall balls. That person's body is going to change. I can't tell you how many people you go to the gym and 150 wall balls is the whole workout. That's the whole workout and you leave. So now this person did 20 clean and jerks, 150 wall

balls, and that was just the first section. So that's the type of stuff that we're doing across the chalk that makes everybody look like such a badass on social media i mean the hardest thing for me is when people come into the gym and it's their first time they're like man everybody looks so fit here i'm like well they didn't come here and all of a sudden be like that i told you earlier we only have like less than a five percent um dropout rate at the gym so everyone's been there for a while. You walk in and a lot of those people have been there for years and their bodies just look badass.

Like I can't tell you how many drop-ins we get too from out of town. They come in, they're like, man, everybody here is so fucking good and everybody looks really good. And the reason for that is because the workouts are hard. And they're probably not even used to doing a workout like that.

So the average person in my gym who thinks that they suck, they're just that much better than that person. One of the craziest statistics I've ever seen in my life was this kid in my gym. His name is Jordan. He was 80th percentile in the world in the open 88th percentile so like pretty good 88th percentile in the world in the crossfit open he was 40th percentile in crossfit chalk so in the gym he was 40th percentile but he was almost 90 percentile in the world that's the type of people that we have going on in the gym and these people don't even sign up for the open they don't even care to compete but they're just that good at working out because of the stuff

that I give them that it's, it's that level that we have going on in the gym. And a lot of people for this podcast, they asked me like my theory behind what I'm doing in the gym. And I can't go too much more into it than what I just talked about is I'm just creating a lot of volume and a lot of intensity and hoping that the frequency of these people is not too much. So I'm down regulating that one. I'm hoping that they only come three to four days a week. That is typically an average of an average CrossFitter coming to a gym. I would say mine's probably four days. So I down regulate frequency in my, and then I'm upping the volume and upping the intensity for the workouts Monday through Friday. And then Saturday is always a specific format in my head for team. And then Sundays, I try to get just different things in

there, you know, to keep people on their feet. So now we've talked about pretty much everything, but I just want to hit a couple of highlights like before, before we move on here. So first off, before you guys start making these programs for people, for yourself, for someone else, for a gym, make sure that you never, never, ever forget that picking the right goal is absolutely crucial. And then as you start building the framework for these programs, make sure that you're manipulating the frequency, the volume, and the intensity. So one thing that we didn't talk too much about on the frequency is, frequency actually stands for how many days you're really going to work out.

So for me, if my average person in the gym is four days a week, but let's say you're an individual and you're trying to make a program for yourself right now. You're like, Ryan, I like what you're saying, but stop talking about this gym stuff. So a lot of people are probably tuning in because of the gym stuff. So I want to make sure I hit that. But secondly, if you're on your own and you can only work out three days a week, you're going to have a much bigger volume than someone who's working out five or six days a week. Like that's just standard. Like if you can only work out three days a week, you're not going to be just doing legs

on one of your days of training. You're not going to just be doing chest on one day of your training. It's going to be probably a huge pushull combo. You're going to have chest and back in the same day. You're going to have a whole bunch of stuff going on on these three days. So you're going to have a little bit longer time in the gym. You're going to have a little bit more volume. You're going to have a little bit more intensity, but you're only working out three days a week. You have great recovery still. That's awesome to think about. So I can't tell you how many people I know that work out three days a week and they look fucking awesome. Even Blair Morrison, he went to the CrossFit Games back in the day. He got fifth at the CrossFit Games, I believe, and he was the

only athlete to ever admit that he was training three days a week. But he was doing three days. So he would do his conditioning in the morning, lifting in the afternoon, and skill and met cons in at night so when i say afternoon i meant like midday so three times a day and he was doing three days a week and it worked out really well for him i talked to him recently on a podcast and he said that that's absolutely not possible anymore just for you guys out there who are on that three-day-a-week schedule so again um with the frequency make sure that it links up with your goals, the number one thing that is most important here, and your lifestyle and what you can actually get done and what helps you stay motivated. Because believing in your program and being motivated is still up there with picking the right goal. Those are two really big things.

Make sure you're always planning for conditioning in your workout, no matter what, whether it's HIIT, the high intensity interval stuff, trying to get some really badass conditioning in in 20 minutes or less, or you're doing your long, long walks. And if it's not on a treadmill in a gym, maybe you're just doing a little bit of extra walking around town or walking the dog and going for a little extra walk, or you're doing a phone conference as you walk, something like that. A lot of people are always asking all the time, what can I do to burn extra fat? Getting these low intensity movements in like a long bike ride or a long walk, keeping your body moving and your heart rate slightly elevated is burning a lot more fat than doing nothing. And for those of you who don't have time for that, that's when the HIIT training comes in. Try to get some of these HIIT workouts in. There's a lot of free stuff out there. I told you about the C2 Rowing website.

They give you a free rowing workout every single day. Another thing that we talked about was matching the exercises to match your goals. So make sure that you're picking movements that are matching the goals that you have for yourself. So, I mean, a lot of these people on Instagram who are marketing these programs are doing all these weird movements, but that's not necessarily what you need. If you're a new lifter, you're new to all this stuff. You don't need to be doing some weird chest movement or some weird variation of a bicep curl or a tricep extension or some odd fucking lifting technique like where it's you know at some off the blocks and this and that and blah blah blah or some sort of weird complex that people are doing they need to do that now at this point because they've already done all the

other stuff for you guys right now who are new or or you're training somebody who's new, the meat and potatoes, just the very basic strength work and very basic lifting techniques and drills are still going to be number one. No one needs to do anything weird until they have completely tapped out and they have completely adapted to everything they've been doing over the last couple of years. It's really the people who are really experienced that get to these levels of adaptations where they need to start doing all these different things. And it's because we're on social media where we just see these bodies or we see these people that we look up to

and all of a sudden we can see everything they're doing all the time now, which we couldn't do before. And we just want to be like them so bad and you think that that's what you need to do and it's really not. You think about the best weightlifters in the world, the Bulgarians, the Chinese, whatever.

They're still doing fucking snatch, clean and jerk and squat every day. Literally, that's what they're doing. Just at different percentages. And they're pushing the envelope now because they understand volume more and they understand frequency more and they understand intensity more. And they're just changing these little things.

They're not doing all this weird shit. Yeah, you might see some weird like warm-up stuff and stuff like that, which, oh my god, I have to hit that right now. Warm-up is something I have to – I can't let this podcast go without warming up. That is one of the questions that I want to get into in a second here. So yes, make sure that you're picking the movements that are going to match your goals. It is very, very, very important. And make sure if you're new that you are picking only the meat and the potatoes. All right?

I just slammed my hand on the table. Stoked on that. So we are an hour and 20 minutes in i don't want to go too too much longer and i had a lot of questions on social media i hit a lot of those just now i fully understand that i didn't get to geek out on everything at such a crazy level i took on a lot onto this podcast to talk about but i will come back on a podcast because i have to do one every week and i will go deeper into each one of these segments. So for right now though, a big question that I get is what about warmups? So here's how I feel about warmups. I'm very passionate about what I'm about to say. I do not like when people tell you that you should

do a specific warmup for a specific workout. I'm not a fan. I don't think you should buy anybody's fucking warmups. It really pisses me off, especially people out there who are buying online programming from another source or they're buying online programming for me and they're like, what should we do for the warmup? I just need to leave that awkward silence because I'm pissed inside. So if you're an individual athlete and you want to warm up from somebody and you are perfectly mobile, everything in your body is perfect. You don't need to work on anything at all. Maybe this guy's warmup will work for you, but ideally it probably doesn't. Everyone has like something. They have a hurt shoulder, a hurt knee, or maybe it's an inflexible ankle or

inflexible hips, or their shoulders don't move the greatest or their hips, anything. Their calves are tight, something. In your warmup, you need to attack the things that are specific to you. You need to always do some sort of little bit of conditioning that gets you a little bit sweaty. You need to work on those very specific things for you. If you're doing thrusters and pull-ups in that workout, now you've done the things that make you a little bit sweaty. You've done the things that are specific to you, whether it's stretching or doing some sort of dynamic warm-up that is specific to you that you need to work on, and now all of a sudden you start doing a couple thrusters with a bar, you get over to the pull-up

bar, you do a few kipping swings, you go back to the pull-up bar, you put a little bit of weight on, you do a couple thrusters, you go back to the pull-up bar, you do a couple pull-ups, you go back to the bar, you do a couple more thrusters with a little bit more weight, back to the pull-up bar. You do a couple pull-ups. You go back to the bar. You do a couple more thrushes with a little bit more weight. Back to the pull-ups. A few more pull-ups. Back to the bar. A little bit more weight than you're going to use for the workout. Boom.

That's the fucking warm-up for you. It's very simple. If you're going to do deadlifts and box jumps, you're going to do stuff that is appropriate for deadlifts and box jumps. You're going to work on stuff that helps you get into a better deadlift position for you, not for me. You're going to do a couple deadlifts. You're going to do a couple box jumps. Let's say you pick 225 for the deadlift weight. You're going to do 225 in the warmup. You might do 255, maybe 275. Bring it back down to 225 so it feels light

and you can go fast for the workout make sure your calves are warmed up and ready for the box jumps you don't want to go into box jumps cold but it's important for you to get better as an athlete if you're if you're buying if you're buying crossfit programming from somebody or you're buying a program from somebody you probably want to get better and if you want to get better there's things that you need to do to get better specifically and i guarantee you that you have a do to get better specifically. And I guarantee you that you have a friend who has very different issues than you. So if I give you a warm-up, it's not really going to help him now, is it? But you're asking somebody who's selling thousands

of programs. So when he gives you a warm-up, he's not going to give you a warm-up that's different than the other guy. It's going to be one fucking warm-up. So when the warm-up comes into play, you really have to think about yourself. That is a big, huge factor. I would never want to just program warm-ups for somebody like that. Now here's where it really starts to get really touchy for me. Is now people are buying programming for their gym. And they're following somebody else's warm-up as well. This is really sad for gyms.

Once you get to the point where your coaches are no longer doing anything at all, you've created an atmosphere that is very robotic. Now all of a sudden, no one has a reason to like this coach over another coach. They all do the same warm-ups. They all have the same feel during the workout. They all have the same cues on snatch and this and that. There's nothing unique about them. Now what happens when you go to a class and the majority of that class, like my noon class at my gym, they're a little bit older than everybody I have in my 6am. And they're a way different skill set than everybody I have in my 7pm. But wait, they're all CrossFit classes.

There's no difference. The workout's the same. But I'm a coach and I have to coach them and I want them to have the best experience possible. So I have to tell the people in my 7 p.m. I have a lot of newer people in there. I have to tell them how to snatch for the day. All right, guys, we're going to grab the bar. We're going to get a distance on that bar with our hands that when we move our leg up, it doesn't move. Make sure that bar is in the hip pocket. Every time I do a snatch, I make sure my knuckles are down, my chest is up, and I'm engaging my lats. I'm not going to say any of that shit at the 6 a.m. class. Those guys have been there for a while. They're all OGs. They're all younger guys. They all go hard. We're going to do a totally different warm-up for them. My noon class are a little bit older guys, so I'm going to do a little bit more flexibility in that class. I'm going to do a little bit more stretching and stuff in that class.

I might even do a cool-down in that class at the end of the workout. That makes a good coach. That brings a little personality into the gym. That gives me a reason to like Susie over Tom. That is a fucking humongous deal on whether or not my gym is successful. It's a huge deal. Now, if I buy someone else's programming and he gives me a warmup and all of a sudden all the coaches are doing the same damn warmup, I just don't feel the same. It doesn't feel right. I don't like it. I went to a gym one time when I, and the warmup was on the board. I'll never forget it. And I asked them, I was like, that's what, so that's the warmup today? And he said, no, it's the warmup for the week. So no matter what we did that week, whether it was snatching, deadlifting, back squatting, pull-ups, didn't matter. That was the warmup all week. And he

didn't even coach it. He just left it on the board and he kind of just fucked around for a little while until everybody was done with the warmup. He walked in, he said, that's the warmup on the board. I'll see you guys in 10 minutes. Then he showed everybody was done with the warm-up he walked in he said that's the warm-up on the board i'll see you guys in 10 minutes then he showed everybody the movements for the workout and they went and i was fucking completely blown away and i realized that there's a lot of things wrong in this world when it comes to crossfit gyms and there's a reason i had a podcast one time saying that 90 of them don't even belong being in existence now when you're buying somebody else's programming it almost puts me in the position to say that your gym doesn't belong in existence because now all of a sudden you have

these coaches who don't know how to do a warm-up because that's the reason that you want a warm-up, right? It's because your coaches don't know how to do one or you don't know how to tell them how to do one. That's even worse. Please tell me that you know how to tell your coaches how to do a warm-up and if you don't or they don't, they need to take more classes that you're coaching so they can see you lead by example and show exactly what they need to do. Or maybe send them some videos of things that they can look into. Or maybe make it mandatory that they go to a certain seminar or something like that, and then you should pay for that. When it comes to the warm-ups, it's a really, really touchy subject because so many people are always asking about it. And on an individual level, it needs to be individual for you.

And on a group training schedule, on a group training class, the coach really needs to take reins of this. There's a lot of people, like I tell all my coaches, if you see one new face in that gym, you got in that class, you got one new face that you don't recognize, you know they're new, you got to geek out on the snatch. You got to go over a couple key points that are going to be appropriate for new people. And it's okay if the OGs are still there, whatever. They might just kind of start doing their own thing a little bit, and that's okay. Don't even let it hurt your feelings.

But at least that person feels comfortable in that class. They don't feel left out. They don't feel intimidated, and you don't lose that member. And most of the time, I don't mind. Like if I'm in a class, and the coach is going over basic movements for a snatch, I still like it. I still have to work on it. I can't tell. Like, if I'm in a class and the coach is going over basic movements for a snatch, I still like it. I still have to work on it.

I can't tell you how many people, how many of the best athletes in the world are still doing basic things. You still got Kobe Bryant at the free throw line doing fucking three throws every single day of his life. LeBron doing three throws every day of his life. You know what I mean? These are basic things that we don't ever get tired of doing. It's totally fine. But you do also have those advanced people who want advanced tips too. So if you look in the class, there is no new faces. You really want to

impress everybody. You want to make sure that you're the best coach there. That's something I tell every one of my coaches their first day. I said, it is imperative that you work so hard every day to be everyone's favorite coach every day. Never get done coaching a class and not have put everything into it to the point where you, when you're done, that they don't say, man, that that is my favorite coach. Ryan is my favorite coach. Give them a reason to say that you are favorite coach. Could you imagine putting energy into a class, whether it's 100% or not, and when you get done, someone said, eh, it was okay. Oh, Ryan, he's okay. People are saying that about you right now. People are saying that after a class that you coached. It was okay. This is your career. Maybe this is what you do for a living

or this is what you want to do for a living. It's not okay. You cannot coach something at a point where someone says it was okay. And that's how I feel about the warmup too. The warmup should never be okay. The warmup should be fucking fun. You should be part of that warmup.

Creating a fun atmosphere at the same time that you're giving people value. You're showing them something that is valuable. You're creating a fun atmosphere. You're asking people about their latest movies they watched or something funny that happened in your life or you're making fun of somebody that you know is going to be comical for everybody else

and you're creating a fun community, which is what this shit's all about. Man, that was more than just a talk about warming up, but there was some good stuff in there as well. So guys, before this podcast is over, I just want you guys to remember that when you're building these templates, it's very, very important to go through

every single one of these little steps. I gave you guys a lot of my favorite programs for different things, whether it was mass or for strength. I gave you guys my opinions on a few different things. I would like to go deeper on a few of these things at another time so I can spend an hour on each one. It gives me something to geek out on for you guys. So please go ahead when you guys watch this episode, share it with your friends. Make sure if there's anything that you really, really liked, you go ahead and send me a DM and let me know what it was. If there's something that you didn't like,

I'm sorry. I only had an hour, hour and a half to really get all this stuff in and I tried to get as much in as I could. I am very, very passionate about this stuff. I do know a lot more about it. I just, I got to split them up into different shows. This is also my first time doing a show alone. So let me know if you liked just me alone on a podcast. So yeah, guys, thank you for listening to me. Thank you for tuning in to my podcast of all the other podcasts that you can listen to in the world right now. And thank you for being a shrugged collective, a loyal shrugged collective listener and a loyal Real Talk listener. And if there's anything that I can do for you on the programming front,

you guys want to check out any of the programs that I have going on, like the high intensity interval bodybuilding or the chalk online stuff that I have, or maybe you travel a lot and you want a dumbbell program or kettlebell program or any of that stuff, you can go to jimryan.com. It's G-Y-M-R-Y-A-N, Jim Ryan dot com. You can check out all my stuff. So without further ado, I'm going to send it off and I'm going to see you guys next week, next Tuesday for another episode of Real Chalk. I love you guys over and out. This is the last time I'm doing this podcast. My second time talking about this shit. All right, guys, I love you. Bye.