Barbell Shrugged - How to Drop 40 Seconds Off Your Mile Time and How Strict Do You Need to Follow Your Strength Program w/Anders Varner, Doug Larson, and Travis Mash - Barbell Shrugged #462

Episode Date: April 27, 2020

In today’s episode the crew discusses:   Anders new training goals  How to drop time in the mile How to write a program for dropping a minute off your mile Energy system training: sprints and long runs How much flexibility should you have in your programming How long should be be 100% on program What is appropriate when going off of your program And more…   Anders Varner on Instagram   Doug Larson on Instagram   Travis Mash on Instagram   ————————————————   Training Programs to Build Muscle: https://bit.ly/34zcGVw   Nutrition Programs to Lose Fat and Build Muscle: https://bit.ly/3eiW8FF   Nutrition and Training Bundles to Save 67%: https://bit.ly/2yaxQxa   Please Support Our Sponsors   Paleo Valley  - Save 15% at http://paleovalley.com/shrugged   Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   Purchase our favorite Protein, PreWOD, PostWOD, and Amino Acids here and use code “Shrugged” to save 20% on your order: https://bit.ly/2K2Qlq4    Garage Gym Equipment and Accessories: https://bit.ly/3b6GZFj Save 5% using the coupon code “Shrugged” http://magbreakthrough.com/shrugged to get a 10% discount with coupon code SHRUGGED10.

Shark family, the kids got new goals and you're going to learn about them today. I've been hitting it hard at the track lately. The goal is a 630 mile, but I think I'm going to smash that. The real goal is a six minute mile. I tell the story, but man, I went out and ran a 707 and that really bothered me. And today you get to hear about my little journey to a six minute mile. The real goal is 630. I got to be below 630. That's kind of like the thing that I have to be able to do. But guess what? I really want to run a six minute mile. And this was recorded about three weeks ago. And this

week I actually ran all, I ran six 400s with a 30 second break in between. All of them were sub 132 and the very last one was a 126. That's kind of getting after it for me. That means that I have the legs to run the six minute mile. I just got to make sure the capacity and the core kind of is strong enough to maintain that speed and technique throughout the whole thing. So I'm going to keep backing the 6x400 down 10 seconds every week. And then I'm just going to get after it in a six-minute mile.

Here we go. So exciting. It's the first time I've had like a real, real goal fitness-wise in quite some time. So it's been really cool. And because of social distancing, going to the track has been an awesome place because nobody ever goes to the track. I really hope your tracks are open. I think it's ridiculous

that we aren't allowed to go to the track and some people just are closed off. It's insane to think that a track is a place in which people want to be close to each other. There's lanes, so you stay away from each other. But I'm really lucky. My track is open. I've got really awesome friends training. And then if you are getting over to the YouTube, I've got this cool series that I've been doing called You Go, I Go, where basically I am picking my friends right now. We're going to get a bunch of famous people and cool fitness people, but right now I'm

just training with my friends that I normally train with or people that I've been friends with my whole life. Um, and we're putting together a little 40 rounder. So 20 rounds a piece, um, you go, I go style and it's been really fun. Um, so if you get over to Anders Varner on Instagram, I'm posting a bunch of stuff. A lot of it's going up on the shrugged account, barbell underscore shrugged and then youtube.com forward slash barbell shrugged.

I'm putting up the longer videos and we're putting some coaching in front of them. It's kind of taking shape. I started doing all my training online on YouTube, just live stream. And then people started kind of like following along. We did it in the members only group, which was really cool. And then one day I was doing it in the members only group and a guy was following along with me and we just happened to be like doing a

you go, I go workout. And it was so rad, uh, which gave me the idea that I should just call my friends around the country to start doing it. I started with, uh, Jacqueline cook who I train with. She's actually doing all the mile training. We've got a really cool group and she's part of it. And then we train at CrossFit Surmount together. So she was the very first one that we put all the coaching together and all of it's like set up. It's really cool. So we did power snatches and or hang power snatches and double unders. So if you struggle with power snatches or double unders, there's some coaching tips in there. And then there's a really cool workout that you can zoom your friends and do it with them.

I go, you go. We put it up about 17 minutes, 40 rounds total, 20 apiece. And if you've never done a you go, I go workout, basically exactly how it says. You do it, the amount of work. Then I do the amount of work, and we all have fun doing it. It's really cool. So, UGO IGOs are

going up. Get over to the YouTube page, follow us on socials, and also, we're live streaming the UGO IGO workouts on our Facebook page. So, super fun stuff. We're making this thing work in quarantine. We've got a ton of new programs coming out. You can get over to barbells shrug.com forward slash shrugged. Use the coupon code shrug

to save 10% on any and all programs in the store. The 100 AMRAPs for time, full body weight program. It's a hundred workouts, 10 minute AMRAPs. So you can get through them as quick as you can, or you can spread them out as well as EM can, or you can spread them out. As well as EMOM Aesthetics that just came out. We just put it up in the store. It's a really cool body part split, bodybuilding, functional bodybuilding type program. So you can get strong. Not a ton of equipment needed, and you're going to get super jacked. And it's a really cool program.

Doug wrote it and has been following it since, basically, we put ourselves in the house for the last four weeks. He's having a really cool program. Doug wrote it and has been following it since basically we put ourselves in the house for the last four weeks. He's having a ton of fun and it's a great program. So get over to barbellshrug.com forward slash store and we will see you guys at the break. Welcome to Barbell Shrugged. I'm Anders Varner. Doug Larson.

Coach Travis Mash in the house. Friends, this weekend, this is how we're going to start the show. Very selfishly right now. We think about my personal goals of the fitness life these days. So all last year, I just started picking off these lifelong, like, things that I had done in the gym. So can I still back squat three 15 for 20 nailed it.

Can I still do a sub minute Fran nailed it. I ran 22 miles, uh, just to see if I could do it. Nailed it. I just like went through this, like the list of things that I've always, uh,

considered to be strong and, and like in shape and fit. And yesterday I went to the track while in shape and fit. And yesterday I went to the track while I was in captivity. Mash, I need your help. Doug, I need your help. I ran a seven-minute and seven-second mile, which I'm not like that bummed out about,

but I feel like I should be a sub 630 mile relatively easy. So now because I'm 37 seconds over where I feel like I should be, now I'm going to start training for it. I feel like I'm like 60 days away from a sub 630. Maybe the biggest one is just going to the track more than once a year yeah yeah i think that would be easy you know uh i love if you guys ever had um alex fieda on your show not me uh he's he wrote this book uh it's called hybrid and it's all about like concurrent training and so he would uh the guys ran like the ultra marathons like 100 mile marathons

and squatted 700 pounds i mean he's like boom he's like a freak and so i would bet just by number one doing it like you said more often and then also like you know working on your cardiovascular system for a minute you'd be fine like a minute won't be hard at all but you just went out there and did seven whatever it was so yeah yeah i i created well i was just on my way i was driving there first off if you are under uh house arrest if you are in captivity right now which our entire world is listening to this show the safest place you can go to avoid all germs is your local track there is not a single human at the track running wind sprints i was there i saw it the most dangerous thing you will see at the track pollen that's it and that pollen right now is brutal out here on the east coast i'm dying

but it's not coronavirus if i sneeze don't don't coronavirus shame me i'm just sneezing because of the pollen the corona yeah the corona shame um it looks like i painted my car yellow it's brutal right i was talking i was doug called me i was cutting the grass i was face a facetime me and i was just felt I felt like I just had it caked on my face, like sneeze. You don't sneeze once or twice from getting the pollen sneezes. It's like seven or eight consecutive. You're getting something dislodged out of your nose. You ever think about when the pollen comes that trees are just putting their

semen all over you and they're not even asking? It feels like it. No kidding. Seriously. They just spray it wherever they want. No one even – all you do is take Sudafed. It's disgusting. They don't ask.

Normally, I have really bad allergies, but this year I'm not getting it. Even though I'm outside all weekend, I don't know why. I think because I'm working out more. I feel like I'm a bit healthier than normal this year. I like that. Yeah. This weekend was the best weekend I've had in so long. We planted a garden on our farm.

Beautiful. And then my wife bought me a new.45 caliber handgun. Oh, shit. was the best weekend i've had in so long we planted a garden on our beautiful and then uh my wife bought me a new 45 caliber handgun oh shit that's why you want to go to the tactical cert exactly that's exactly and so i comes up with this great oh guys we're all six together uh just so we can shoot your new gun and look at it yeah well shoot yeah i'll let you guys shoot it too and i got i love it i got a 12 gauge vanelli too so like i was i had the most fun that's awesome yeah you're all the way on for everybody that is not watching we had a beautiful sunrise in the background of travis

mash's computer right now and it's how long you plan on focusing on your mile time? I actually feel like in 60 days I can be sub 30 or sub 630, which is really the goal. I feel like if I had gone and posted like a 627 yesterday, I'd have been like, cool, I got it. Still can do it. But it kind of frustrated me that I was over seven minutes. But I was telling Doug before the show that my splits, my first mile was like – or my first quarter was like 127, 128, which was like right kind of where I wanted.

And then I rolled back around the track, and the second quarter was like a two-minute 400. I was just like, whoa, what happened happened so the fact that just like the pacing and the amount of time on the track just mentally knowing where you're at is such a part of the battle i feel like you should i feel like you should do 130s for single 400 meter you know like one lap yeah and just do it every four minutes on the four minute or whatever it is. And then just progressively over time, you know, whittle the,

whittle the time domain down. So you're doing it every, say every five minutes on the five minute, then every, then every four and a half and every four, then every three, then every three and a half where you're shortening your rest interval, but you're keeping the pace the same.

I think that's where a lot of people fall short on training for shorter speed events is that they, they do a lot of endurance training because they think a mile is endurance but they don't ever train the pace of it i think training the pace of it is yeah debatably more important than than just increasing your cardiovascular capacity at a slower speed you know if you just if you just go out and run 5ks and 10ks and you know just 30 minute jogs 50 minute jogs whatever it is trying to train for your mile time your cardiovascular endurance will certainly go up to some degree but you're never really working the pace which means you're never really working like the same stride length and the same range of motion um like the the ability to

buffer acidity um is is different when you're running fast versus running slow. If you can get out there and run hard 400s, basically as hard as you can, but a minimum 130, you run four of those, that's a six-minute mile. You're running at a six-minute mile pace. Then when you run the actual mile, you just got to try to hang on to that pace as long as you can you'll probably fall off a little bit and so you won't get a six even but you probably could get a 630 if you're just running 130s i thought i would be closer to the six the other thing that i see this is why uh part of it is like just getting to the track and doing it is like, you know, when you get into a good flow, um, when you're running and like all of your steps, all of your strides feel like they're, they're

in the, you're landing in the right place each time. And you just get consistent with feeling comfortable on the track. Um, that didn't happen happen it was like waiting for that moment to click of like oh i feel athletic i never no matter how much i was warming up no matter how like warm and hot and all the conditions were fantastic for being able to go out but i never tapped into that like athletic feeling of like i can fly right now and that was part of when i left the track was like i need to be better at this by a lot because i hate not feeling athletic and going and running a mile should be uh a relatively simple sub seven minute thing for me and that feeling that was like the reason i actually left and i was like i gotta talk to the bros about this we're gonna put a training plan together because I uh I hate the thing I dislike the most is not feeling athletic

when I go to do something uh and I've just been running long too much and not running sprints I don't have an awesome hill like I used to outside my house um and just not doing speed work enough over the last 18 months makes me feel unathletic and I hate it I gotta get you guys with William Bradley because he's not he's in between well he's in Greensboro so he's in between us pretty much but as far as speed guys he's probably the best that I know and he's such a like a hidden gem here in North Carolina. So, you know, like, any of my guys, you know, my football players, when it's about time to go to the combine, I send them to him. He coached me many, many, many years ago when I was getting ready for bobsled.

So his technical prowess regarding sprinting is second to none. His eyes, his ability to see what's going on, it's just like a great weightlifting coach. He can just see things other people can't when it comes to sprinting. So I bet he would help. And people don't – they forget that sprinting is just like any other athletic task. He's like, you got to get efficient.

And like you were saying, like feeling athletic, feeling rhythmical, like as soon as that efficiency comes, I mean, that'll be a – that's why I don't think it'll be that hard for you because you're so athletic. I think staying, continuing to do full speed training is something that a lot of people tend to neglect as they get older. But like speed goes away a lot quicker than strength. You know, there's the whole old man strength thing, but talks about old man speed that sounds ridiculous right like old people are slow and so continuing to train full speed you know throwing baseballs as far as you can running running you know 20 meter sprints at 100 full speed like doing agility drills max plyos you know max jump height like all that stuff like you do when you're

younger because you you play pickup basketball and you're on the soccer team and you play football and whatever it is like you're running sprints all the time like that's what like my my model of what being an athlete was when i was younger it's like you run sprints and you lift weights that's how you be an athlete and like hanging on to that as we get older whenever i do speed work and and travis i know you're like you're super into the velocity based training like whenever i whenever i do dynamic effort method type stuff um consistently and i run sprints and i do my jumps and all that like i do feel so much more um kind of how i think about on my own head is like i'm more like whippy

if that makes sense like i'm just more i'm just more elastic i'm more athletic like you know that if you can when you swing a baseball bat like does it look like does it look like the bat is like blurring through the air as it swings because you're just like you're fast and whippy yeah like i want to be able to hang on to that as i get older so continuing to do speed work it doesn't beat me up because it typically is low volume, not to failure. It feels great. I usually walk away from those training sessions feeling better than I went into them in a lot of cases. I'm not beat up and super fatigued and really tired.

I'm ready to train again the next day. For anyone out there that hasn't run full speed sprints in a long time, I really there's a lot of uh benefit to doing so you know you can do the hill sprints like we talked about last week where you're much less likely to tear your hamstring running a hill sprint because you never actually get up to full full full speed right there's always that constant state of of kind of re-accelerating because you're going up the hill and the angle you know your angle is is um much smaller angle than when you're at full capacity because when you're full capacity you're you're doing that pawing motion and then that's where the hamstrings really get you know used so the heel spring negates that yeah so i feel like anders you should really be focusing on on sprinting yeah over over the distance running especially

we've been doing a lot of distance lately like you've been running trails and just doing like jogs just for like kind of like your light day just to get outside that type of thing yeah i do the same i go trail running you know for for 30 or 40 or 50 minutes um you know once a week or so usually i'm on a phone call with my brother and i just i kind of just jog through the park while we talk and it's like a good easy light cardio day to kind of supplement all the mostly lifting weights that i do so especially since i'm not doing jujitsu right now like i like having the opportunity to do at least like one fully full cardio session you know that's independent of doing 20 minute mat cons and whatever it is which i do a lot of these days uh but yeah running sprints i feel like is is

going to be key to you dropping your mile time down. Yeah. I got a feeling that, you know, you got the two things. You got the Golgi tendon and you add the muscle spindle fibers. Like those two things are a big part of why we do that stretch reflex, which comes in when you jump or when you're, you know, doing the sprinting. Like when I first start doing something athletic like that, I feel like, you know, the body athletic like that i feel like you know the body reacts much quicker to the lengthening of the of the muscle and so it doesn't give me full elasticity

and then the more i do it the more i feel normal the higher i can jump the faster i can sprint so i just think it takes time and get those two mechanisms used to you doing explosive movements again yeah the other go ahead i was gonna say to fill in some gaps there for people that don't know what what uh especially muscle spindles are in this case you have your muscle fibers there there's some that are voluntary and there's some that are involuntary like when you go to the doctor and you sit on the table and they whack your patellar ligament with uh with a little you know rubber hammer or whatever it is, and then you extend your leg temporarily, when they whack that tendon, or that ligament rather,

it very quickly stretches your quadricep muscles. And then that very quick stretch creates an automatic response where those involuntary fibers contract. That only happens when there's a very quick stretch. And so if you're moving slowly, then you never really get to take advantage of the, of the extra fibers that could contract. Like you can contract all your voluntary fibers, but the very small percentage of your muscle fibers that are involuntary don't have that automatic contraction. I've heard people say, like even relating to, to weightlifting, like the double knee bend where you, you, you come up

through your first pull and you're extending your knee and you're extending your hip and then you then you you very slightly re-bend your knees as you as you push yourself into that power position that as you transition and go into your second pull and the faster you go through your first pull the more likely you are to be able to get that that little bit of a stretch reflex and the faster you do your double knee bend as you go from extending your knee to bending your knee quickly to re-extending it. If you do that quickly, then you get that same quadriceps, um, muscle spindle action to some extent. At least there's a theory about that. I'm not sure if it's ever been tested. Yeah. I'll give you guys a little trick to,

you know, when the doctor's tech testing your patella reflex if you'll clasp your hands and try to pull them apart and then do it you'll have a much bigger reflex it's crazy really yeah yeah it's awesome wait so they start start that over your class yeah what ends when you're back in your knee if you clasp your hands and try to pull them apart while somebody does that you'll have a much bigger stretch reflex what is what is that what is that why does that happen i don't remember have somebody hit ping the mallet on your knee yeah it'll happen you know knock that person out yeah i decided on my son and my wife and they're both up yeah yeah um yeah i i feel like all the stuff that we're talking about as far as like the the athleticism the speed and like the elasticity piece is like everything that i did

not have on the track yesterday it was purely a um like if you ever go out and play flag football or you go play soccer or you're just out running and you don't ever realize like when i'm lifting weights i may be lifting at max effort but it's not max effort with a transition and turning and cutting there's never like that full just letting it fly piece. Yeah. Because you're always so focused on tension and creating this tight body and being fast, but in the end, you're standing in place. You don't go anywhere.

You're not doing anything. And, man, I was just like waiting for my body to kick in like okay it's time to go it's time to have that extra giddy up step where we like you know i know typically when i am actually running it like 100 or if somebody's chasing me or if i do get to go play flag football or something along those lines because the next day i wake up and like all my intercostals like the deep core muscles that are stabilizing your spine while you're running and moving and doing everything like you're so sore on the inside it's like so different every time you breathe your ribs are like dude stop breathing this hurts none of that today and it was just because it was so tense the whole time have you had martin rooney on your show yet i know you guys oh yeah he's gonna be a part of

our north carolina trip on this damn coronavirus man get this back off the internet he's all about doing you know continuing to lift weights sprinting and jumping your whole life you know like yeah i think a lot of people will say i want to feel like I did when I was 18 years old, which is a point Doug was making earlier. But yet we stopped doing those things. When we were 18, we probably were sprinting. At least I was playing football, running. I was jumping, and I felt athletic.

And then the body's crazy. You stop using certain mechanisms, and they will atrophy. Just like if you stop using, your brain will atrophy. And so you got to keep using what you want. If you want to feel a certain way, do those certain things. Maybe not at the same volume because, you know, over time, you'd probably reach your biological tipping point and break. But, you know, continuing to do some of it is a great idea.

I know when I first jumped i first jump it feels like i have concrete in my joints and it makes me so mad because i'm really good at jumping but then you do it it comes back yeah you're getting your joints oiled have you been able to get into any of that with your with your hip or after your hip surgery oh yeah yeah i started i did uh if you guys ever heard of french contrast training uh Caldeets does a lot of it. So you do like a 75% or 80% squat for one rep. You do some plyometrics. Then you do loaded plyometrics or loaded jumps. And then you do like assisted jumps where it actually pulls you higher and faster.

That is the coolest thing ever. It makes me feel so good. Like, you know, you don't get exhausted, but you feel when you're done with it, you feel like an athlete. So I love doing that. How do you do your assisted jumps? So you do, let's say, 75% of a back squat or a front squat. You do as explosively as possible.

You need to apply metrics like box jumps. I like doing depth jumps so jump up on a box depth jump and i do a jump and touch to make sure you're doing it for maximal height otherwise people will just kind of go through the motions and then i do loaded either with my vertimax or with like a trap bar and then the assisted you take uh like a half rack or a power rack that's taller and hook bands to it and you hold to the bands and you jump and you fly through the air and just accentuates the jump and so um it's cal diesel's theory that you just increase more fast to its fibers whatever it feels great and it's a

lot of fun and it makes you feel like an athlete again because it kills you you don't leave the session like you don't do the sweat angels. You know, you feel great. So, yeah, I recommend that to everybody. If you're on lockdown, if you have a rack that's high enough. Yeah. They have a bad Lenore Ryan. Yeah. They have all that stuff set up.

All of it's already set up. What actually was the – there was like a – I can't remember the name of it now. We were talking about the – is that the um training program methodology that you were talking about uh when we were out there yeah they were doing a lot of that drunk yeah i could just couldn't remember the name i do that with almost all my athletes and so they're going from basically like medium heavy set directly into extreme power is that i mean it's almost in a way like the post-activation stuff right it's totally that's what it is it's almost in a way like the post activation stuff, right? It's totally, that's what it is. It's totally using it, you know, so you do the low, you do the squat.

Super heavy in comparison. Of the jump. And then you do the loaded jump and participation for the, um, the assisted jump. It's just awesome. Yeah. And then you take four, the key is this, though, is you take full recovery, you know, like three, four, five minutes in between sets. You do like six sets.

And it shouldn't kill you. I mean, you're already up a little bit, but you shouldn't be dead. You should feel good. At the end of it, you should feel better than you did when you went into it is the key. I know that just overall strength isn't something I, like, totally need to work on. Actually, the thing that I got really motivated when I got home last night was the fact that I like totally need to work on. Actually. Um,

the thing that I got really motivated when I got home last night was the fact that I'm going to drop 10 pounds. It's like lifting weights at one 95 is awesome. Running a mile at one 95 would be a lot cooler. One 85. Um, and I'm stuck in the house. So why not get back to like getting super,

super dialed in. Last time I stepped on the competition floor and CrossFit, I was one 85, which was like the leanest, um, Andrews Varner that ever existed as a, as a real athlete. Um,

but that'd be one of the most well-rounded athletes. I know like the fact that you can swim, like you can't run. There's not really anything you can't do. You might not be the best, but like, you're like really good at everything that's why crossfit was my shit yeah you gotta clip that part of the show

out i know right that's going on social i saw you good everything bash let me tell you something yesterday i won the abington open which is my neighborhood yeah um abington open that's yeah i threw a neighborhood neighborhood event last weekend. I threw my boot camp. This weekend I threw the Abington Open, which is a combination of bocce ball and golf. And I was like a sixth handicap in high school, so I can hit a golf ball a little bit. Of course you were. You bring out your sand wedge.

You get one golf ball, and we brought out a soccer ball. And whoever wins the hole gets to kick the ball in the yard and you got to chip it to the ball everything's a par three i won six and four smashed it world champ bro i'm so different like i'm like either super super good or absolutely terrible i'm not average at anything like bowling i hate so bad like like i'll get to the point where i want to fight people why won't the ball go straight mother yeah i'm like like baseball i'm terrible basketball all state football great um golf terrible yeah nothing when i'm just kind of like... Totally.

But yeah, I'm really interested. But one of the things that popped up because the diet stuff, I have to eat less. For lack of a better term. It's not really like the quality. I've been focused on being strong

and I've had so much fun over the past couple years being strong and I've had so much fun over the past couple years, like being strong and doing weightlifting without having to compete in weightlifting or competing in CrossFit. It's so strange. It's like everything you're always afraid of when your ego is driving the conversation about if I'm not on the regionals floor, if I don't make it to the games, my whole life is a waste of time and I need this badge of honor to show I'm not on the regionals floor, if I don't make it to the games, my whole life is a waste of time. And I need, I need this badge of honor to show I'm great. And now I just love lifting weights so much more than having that pressure. Um, but if you were to design like a program where somebody is interested in creating, uh, like a two, eight week, 12 week plan, um,

where, where do you kind of start rep ranges things? How do you design a strength program to actually build speed and say like a six to eight minute time domain? Friends, we're going to take a second and we're going to thank our sponsors. The very first one, paleovalley.com forward slash shrugged

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Organifi.com forward slash drug saves 20 right now i like what doug said i would do you know different variations though but like doing some interval training like doug was talking about uh and on one day maybe doing one where i do some lists even though with you you probably don't need to that much because your oxidative system is is like unbelievable but you could do some and then um and then i would do one day where i like maintained like a seven minute you know pace and like or like a like what you just did a 7 30 7 0 7 yeah yeah maintaining like a slightly slower and work on my cadence and my rhythm and i work about the time so then you so you got the run the event do the intervals and then you know long low intensity steady state if you put those three together you know you'll be fine plus if you're smart and strategic in theory it shouldn't affect

your your um shouldn't affect your strength either just got it's all about where you put it and what you choose to do like for example if you ran like a low you do like a low intensity steady state like the day before you do a squat you probably could still max you just couldn't do i just wouldn't recommend like a brutal like five sets of five oh yeah well the other thing that i really wanted to test myself was I squatted 225 for 200 three days before. Oh, yeah. No shit, man. Don't do that.

20 sets of 10. Were you on timer? I was on... 20 sets an hour, that's every three minutes? It was about that. It was a sub an hour um i don't i put the challenge out on the internet some guy did it in 33 minutes which is pretty impressive um yeah i was like talking to i wasn't really trying to do it for time i just also had a nap time that i needed to

do it in uh plus like, plus life. So I had about an hour. Did you tolerate that volume pretty well? Also, were you super sore? Not really. It's kind of like a piece of, I think it's just CrossFit and the fact that I don't think there's a

single way to get better at CrossFit than sitting under a barbell for a really long time and just squatting. Like there's a lot of different ways to train your aerobic system and a lot of different ways to like make sure you're not redlining in the middle of workouts and understanding pacing and all that. But like you could overcome 99% of that by sitting your ass underneath a barbell and just building really strong legs that go a long time. So that's what I did for most of my training in CrossFit. Like most of

the conditioning stuff never really was the thing that I geeked out of the most. It was always just like, I enjoyed having stronger legs than most people that could just go longer and there isn't a single movement that having bigger stronger legs that go a long time is going to be a thing so like when i thought 225 or 200 i thought i would be fucking smashed the next day oh man i dropped an f-bomb on the podcast and little man's hanging out today. He's sitting on my lap, but all the sound's going through my headset. I like that. All good. I've never sworn around him.

I didn't want him to be exposed to a swear word. Bad news. I'm sure. My leg strength is all – my legs have never – I mean, if I'm doing a bunch of single leg stuff, then that'll beat me up pretty good. But big, long back squats like that, that just is CrossFit. So my body's just so accustomed to it still.

You know what's funny, Doug? He sent it to me and tagged me in it. I'm like, is he telling me to do that? I was hoping you'd bite. No chance. I really thought you would look at it yeah even a 10 rm one set i'd bite but he's 200 no i thought you'd one-up me by doing a front squat or something i showed my wife i'm like is he trying to is he trying i was baiting you for sure i'm like no way

i was totally baiting you i would be dead i would be oh no idea came up in the same way that the mile came up except i did it and i was like okay cool did it and then the mile yesterday beat me up like i i mean not beat me up but like physically but it just i i didn't hit the goal that i thought i could hit now i'm bothered by it oh you will like number one don't do the 200 reps before i forgot about that so yeah you take if you take that out of the equation and then you just do basically what doug said a little bit yeah you'll probably hit that in a week or two like well ideally i want to be able to run a six minute mile like in probably hit that in a week or two like well ideally i want to be able to run a six minute mile like in my brain i'm a six minute mile person i feel like i could

just i can go do that minute 34 times like i feel like that is the pace that i should be able to keep which is why seven minute i was like mother what the fuck that's ridiculous um yeah i haven't run a mile for time in probably six or eight years now, but I got like a 6.06 or something like that. I was like 6.03. I was very close. I was bummed that I didn't get right below six. Yeah.

But the other thing is I think track workouts – I hired a track coach one CrossFit season because I really wanted to just get better at like the cadence of pacing and getting on the track. So I hired a legit track coach. It's actually a really funny story. So as with everything, anytime you hire a legit coach, they're like, you need to go compete because you don't know what fast is until you stand out there with fast people. And you don't know what strong is until you go stand next to strong people and your your whole world is about to get flipped if you're just hanging out in pacific beach and you think you're fast if you think you're gonna run the 400 at pacific beach you don't know what fast is so i'm like all right dude sign me up let's go do a freaking track meet

i'm ready do you know where they run track do you know why white people run marathons? Gangsters run track. They're fast. You go down to Jamaica and we're hanging out with the Jamaican track team. Oh, they're not doing it in a nice part of town. They're doing it where fast gets you out. And they sent me the directions to where the track meet was happening. It was a part of town that Anders Varner doesn't go to. They don't drive golf carts. It was a part of town that Anders Varner doesn't go to. They don't drive golf carts.

It was terrifying. I backed out. I was like, I'm not going down there. I got to go to work the next day. They wanted me to go run the 400 in the middle of the hood in San Diego. I was like, I would love to understand what fast is, but those people don't compete in CrossFit, and I'm scared to go there. They're going to eat me up. It was terrifying.

Like I just – I didn't understand like what track was because I never – I don't run track. I like run. It's a big difference. I used to go like to Charlotte, you Charlotte, to the city to play basketball. I wanted to find the best basketball players. When I was in high school, a friend of mine who's an African-American, we would go together to Charlotte to some of the rougher parts of town.

It was a different level of basketball. It made me so much better. He's right. Your coach was right. It would have made you so much better because's right your coach was right it would have made you so much better because then you'd be like oh that's fast or like or playing basketball he's like oh that's really basketball but yeah i mean we're very lucky that we've got to see the fastest in the world step on the track and say go you can't even imagine what that guy looks like yeah he moves in slow motion he's so fast he's like if you watch the car you say go you can't even imagine what that guy looks like yeah he moves in slow

motion he's so fast he's like if you watch the car you know when you're like watching a car that has rims yeah go drive down the street and it looks like the rim is going backwards like the the the visual effect that's what it's like watching johan blake he's going 60 miles an hour down the road but it looks like a slow motion and the rim's going backwards because it just he's so everything's perfect yeah like beautiful it's unbelievable he looks like a different organism like you know he might not be human it's like it's unbelievable he looks like a cheetah like when i was watching you know i watch every couple months i will take that video where you raised him and i'll go go and slow and just like looking at what happens when his foot strikes the ground versus at what yours. It's just like an explosion.

Hips go. Explosion. Hips go. The thing I feel the most grateful about is I know what it feels like when someone's chasing you that you're going to get eaten. If that's who's chasing you, your ass is getting eaten. You're fucked. I mean, you might as well turn around and fight and go down swinging. Yeah.

Turn around. Take him. But that's what the deer feels like when the cheat is coming. Man. That's what the deer feels like. It's like, pop, pop, pop, pop, pop, pop, pop, pop. So light. So light.

So fast. He's like, oh, if I keep going backwards, he's going to eat me. I might as well turn around and try and fight this man. You know, one thing I'd like to add to it, you know, for our audience, as far as like, you know, getting better at running while you're still getting strong, is like being strategic. When you do the list stuff, you don't have to. It doesn't necessarily have to be running.

You can do like rowing. So it doesn't necessarily affect your squatting so much or you know depending on what your activity is you know if you're if you're gonna bench press you probably don't want to swim the day before yeah it's too similar but if you do things that are complete opposite you know it's amazing how your body can do a lot of different things concurrently and still get better at everything yeah it'll be strategic it's like that is one time where crossfit wouldn't work. You would have to plan.

Otherwise, you would start getting into the same energy systems. And then you could overtrain. It's the perfect segue. It's the perfect segue. So that's what I actually was going to spend the entire hour talking about today because I'm selfish and I wanted to find out the perfect way to get to my six minute mile, 630, six minutes, really the goal. But how, when you're writing programs for your athletes, so I have a lot of stories because I'm like, me personally,

I struggle following a program verbatim, but when you're working with people, how or just in general, Doug, as well, like where do we create the line? Where do we draw the line in the sand of staying on program and going off program? And how much does that like kind of like concrete we have to do this versus somebody like me that if you're very like uh you have to follow this exact thing you're probably not the coach for me because i'm gonna go do something in my garage like squat 200 reps at 225 because like i gotta go play the game i have to go play the game every day right um where where do you stand on uh flexibility and kind of like the stability i guess is the opposite of flexibility in this? Well, in the first couple years, I'm going to force you to do what I say

or else I'm not going to coach you because, like, you don't know anything. I'm saying, like, pretend Enners Warner prior to CrossFit. You've never trained before. The first couple years, I'm going to say shut your mouth and do what I say based on your goals. I'm going to listen. You're going to say, Coach, I want to do X, Y do x y and z yeah i'll write a program along those lines then after two years i start to like ask you okay what did you think about the last program what can we

improve and then the longer you go like once you're 10 years deep into it i'm going to start to go more by what you think versus what i think it It's like that Russian, you know, the Russians actually classify what I'm talking about. You know, like what was Alexiev? By the end, he would pretty much do his own program because he's 10 years deep. Like everybody, I'd be a fool to think that, you know, my program would be better than what he thinks is best for his body. But before that, you know, the coach needs to stay on it.

Now, this brings me me to in a perfect world if you could like the the deeper we get into athlete testing that everything changes in my book like my goal for the next two years is to like perfect athlete testing meaning you come in you do like the mega wave testing i was telling you guys before the show where you test your brain waves, your echocardiogram and your heart rate variability. And you see exactly how prepared this athlete is. And then based on those findings, this is what you do. You might have a plan and you should, you should have a long-term well thought out macro plan.

However, you know, on a daily basis, things can go way up and way down. And Brian man writes in velocity based training. plan however you know on a daily basis things can go way up and way down and brian man when he writes in velocity-based training he talks about how a person's one rm can vary 15 up or down on any given day yeah if you come in and you're on that low end and like you're you know you're stressed you know you're going through trouble at home you know your school's too much whatever it is and i have you scheduled to max out that's a bad you know that's a bad decision and so like the better someone can get at that the better you can perfect training and the you can you can create just enough you don't you don't want anyone think

feel you should if every single day you feel like you could do a one rm you're not training hard enough you know so you want you can actually perfect and objectify bringing just enough damage like 10 below what you're capable of yeah backing off and getting that big jump and so you know the whole super compensation thing well it's interesting yeah it's interesting because when i look at like the west side model there's like this broad overarching model but also on any given day somebody's coming to take your lunch money and you got to go fight them in the gym not like fight them but like under under the under the pretense that we're going to go fight over who has the best back squat. And you have to be prepared for all that. And none of that's on program, but that's like, in my eyes, that's the reason people get strong is because on any given day,

someone's coming to take your lunch money, and that's a culture of a gym. So that's not on program, and that's not built into like, oh, today we're going gonna max out because someone called you a name in the gym yeah it produces the strongest people in the world because it's built out of this called normally it's only the two days a week you feel like if you really look at things like the volume at Westside is really not that high because like you know they got one day speed and that's not so bad on their nervous system at all and then it's only on max ever days they would do that every once in

a while like somebody will come in on a speed day like chuck vogelpool would be like i'm going to do 700 plus three blue bands and like don't be a bitch that thing but yeah all right they're pretty they you know think things out long term in in advance. Then they increase their work capacity with sled pulls and pushes, which are super easy on the body. They're pretty wise. That's the whole thing about throw a bunch of lines in the same room and let one become the alpha. That's a whole different ballgame.

I don't even know that science has gotten there yet. There's some sociology books that have talked about that whole throw people a bunch of champions in the room together and one will rise, but it's hard to quantify that. It's true. If you want to get awesome, go around a bunch of

awesome people. If you come to our gym and you think that a 350-pound clean and jerk is heavy, within a week, you'll be like it's not very heavy you know like yeah and we have 16 year old boys that weigh you know 67 kilograms doing that yeah yeah to play devil's advocate there if you have a if you have a bunch of people that are really good some of the people that are at the bottom of that list of people will feel like they're not very good at all. Does that make sense?

Like if you're top 10 in the world, but you're in your number, if you're in the want to say it was outliers uh where if you look at colleges across the across the nation if you take someone who dominated high school and you put them in an ivy league school against like the best of the best and they're they were going to be pre-med or whatever they were going to be because everyone else is so smart and so great they think they're not that great and they think they're not cut out to be, you know, someone that, that has a high status position,

like a, like a scientist or a doctor or whatever it is, whatever. It's really, really competitive. And they, they tend to kind of, to drop down to easier majors.

Whereas people that, that were dominating high school and they go to like a community college, they're one of the smartest people in the community college. And so they actually follow through with chasing the thing they were trying to chase, like, you know, eventually going to medical school or whatever it is because they're still top of their class. And so they think they're really smart. And so they keep pursuing these things that are really challenging as opposed

to the people that they just had more competition. So they thought it wasn't for them and they changed their mind about what they wanted to do. But then devil's advocate, then you get the person who goes to nine for them, and they changed their mind about what they wanted to do. But then, devil's advocate, then you get the person who goes to an Ivy League school, and they start out, you know, 9 or 10, and then they work their way. They're like, all right, I'm going to go after 7, 6, 5, 4. And they slowly track their – it's like slowly tracking your prey down.

I mean, like, I know in – I'll tell you the exact date. Like, 1990 – I think it was 1998. I said, I said, you know, one day I would break Ed Cohn's record. And at the time I totaled 1700 and that record was 24 or whatever it was. And like my buddy was with me. He's like, he told me to be realistic in my thoughts because I was so far away. And he's right. I was 700 pounds away in that total.

And then fast forward, you know, six years and I did just that. But I tracked it down. So, like, I feel like the person who would go to Ivy League and they're number nine and they fall off, they were going to do that regardless in their lifetime. You know, they were never going to be the person who runs into what they consider to be a monstrous goal and like find a way to beat that monstrous goal so we gotta we gotta call carol right now yeah there you go mindset lady yeah that's the yeah you gotta call that she wrote an entire book about that. Like if you don't believe you can get better or that anything is attainable, then you're entering into whatever it is with some fixed mindset that the ladder is fixed

and there's no way to climb it. But someone like you that's willing to put in the work and actually become a student forever has a much better opportunity because growth is endless. So if we just keep growing, how far we end up, one day we'll be the strongest man in the world. Have you ever really thought about when you think about your paradigm or what you view reality, no matter what your view is, is bullshit

because what does it even come from? Why do you feel that you're X in society? It's just made up of a bunch of beliefs from people that surround you. It's like you have some genetics in your brain, and then it's the people around you. But, like, if you really start to think about it, your view of reality or what you think is possible is nothing but a bunch of lies that have been fed to you.

If you would stop into all that and be like, my paradigm is what I'm going to make it, you could almost attain everything of course you know like i'm five seven and white i'm not playing the nba but like i can attain a lot of things with the different mindset of like i'm going to create my own paradigm i don't want not my mom not my dad not not you guys i'm going to so i read the patagonia company story i want to say it's like let let the people go surf or something like that yvonne some french name that i i'm gonna butcher but um it's a great book just about corporate values corporate culture but he's talking about um the um at the very beginning he's basically like a rock climber.

He likes to go out sleeping. They call them dirt bags because you're sleeping in a janky sleeping bag that gets a bunch of dirt in it. And you sleep outside and you just, that's all you care about. And he was talking about how he's basically like not good at anything, but he learned early on that if he created his own game that nobody else played, he could be the best at it. That was like, that was like the, the mindset that he took into

creating what is now Patagonia. And he was like, nobody ever made really high quality. I'm going to, I don't know the rock climbing world well enough, but you know, the, the clips that you hook into the mountain, like you put your stake in and then your clip and then Doug's, Doug's more rock climbing than I am. But it seems like a funny thing to not have a high quality version of anyone, but that was the basis of it. So he just started making those clips and selling them to his other people and nobody was playing that game and he just it wasn't like he went into business thinking like oh there's a demand you know people don't have really nice clips they're gonna fall off the mountain like i should create that product he just went

in and was like nobody's doing this i bet i can do it better than anyone because nobody's playing and it just happened to be what is now this gigantic company that's built with these four values and they're you know and it comes back to also uh where they're at now as a company where it's like their biggest thing is like saving the environment so that he can continue rock climbing and being in nature he's like well you know nobody's offering like lifetime guarantees on clothes and we'll take the clothes back restitch holes and then you can have your clothes back like so everything they do is just out of like he kind of just the mindset of nobody's playing this game so i'll be the best at

it that's crazy because you would think that you know basically then you just don't have any consumables so like i feel like if you sold something that would be the it's a one-time sale yeah to be yeah i actually went into an outdoor store before i got put on uh house arrest and they i heard the sales person talking to the client that was going into the outdoor store saying like oh and make sure you bring these back because for the rest of your life if you get a hole in this you're going to be able to bring it here we'll send it back to patagonia they'll stitch it up and they will give you your clothes back you never have to buy these again it's like what an amazing selling point it's awesome like insane and uh but it's a really

really good book especially for if you guys own a business and want to talk about corporate culture and the way that he treats his employees but it's called uh let them go surf or let them surf something along those lines definitely check it out let my people surf is it let my people surf yeah yeah yeah i was thinking about like let's say that you don't have the fancy omega wave bring it back to the whole like uh on a daily basis you know how much do you stick to it you know if you have like a you could get a cheaper if you wanted to really quantify things you got like one of the cheaper velocity based um pieces like you know now even gemware makes the flex unit.

I mean, it's not cheap. It's 500 bucks. But I promise you, it'd be well worth 500 bucks. But you could, like, come in and, like, you could take your data for a month on 85% of your max. And you could say, you know, on average, I pull 85% of squatting, cleaning, snacking, whatever it is, I pull it at X meters per second. So you come in and one day you just destroy that.

You do 85% and it's way up, 15% or whatever it is. It's a great day to max. No matter what you think you're going to do that day, you're better off to like, let's find out where I'm at. But if it's way down, it's a great day to like, let's work on technique. Let's actually recover. Even Brian Mann said it's a great, when it's way down it's a great day to like let's work on technique let's actually recover even um brian man said it's a great when it's way down it's a great day to scrap everything don't do technique because you know you're you're it's hard to really you know improve movement patterns

when your brain is kind of off you're better off to do some bodybuilding like you know like higher rep squats higher rep benching just because of the you know the endocrine improvements to get from that session yeah do you get feedback with that we're like every rep you can see exactly what your speed every rep on average was so yeah so you could program like you know you're doing back squat the 60% just do as many reps as you can below 20 meters a second you could it's endless man like i tell you what velocity-based training could really change uh the way training is done even like in high schools you know how you see people all the time like it looks like they're risking their life to do

cleans from blocks you know like oh this kid's gonna break his wrist but if you said look do a three rm but it stops once you know once the bar speed drops below 1.6 meters per second and so it would end that because you know what happens is they're trying it too heavy the bar's too slow doesn't get high enough and then you get your elbow pinned to your knee and you break your wrist and so is that speed because obviously the bar speed is going to be changing and shifting throughout the movement is that like the the peak of the second pole peak velocity is the easier one you can do mean velocity but uh then it's it's so um it's so technical involved in how technically proficient you are is how well the mean actually works but if you do peak it'll have it in like brian man

um broke it down into based on height too because like obviously if you're six foot seven yeah peak velocity needs to be a bit higher especially in the olympics the bars have further travel so it's got to be moving a little quicker yeah and it's got to get higher even you know even at the peak it's good it's got to keep going you know if you're six seven where do you go ahead sorry i was gonna say where do you like draw the and just – training is supposed to be fun. And if you put all these metrics together that – you've got people testing bar speed in their squats. You've got them on specific rep counts. We've got specific sets, total volume over the week, total –

All the data. There's just an endless amount of data and knowing who your athlete is or knowing who you are as an athlete is a massive key to success. Um, like, and if also understanding that, like if you're an athlete that is, that's that you feel failure very easily,

or if you feel like you're off track and you're constantly beating yourself down because you're not hitting specific speeds on your back squat and not realizing that data points are important, but not probably as important as just the fact that you're squatting. Right. Like it can become very heavy. The more metrics you stack on top of more metrics it becomes a really challenging mental battle of just one having fun and two like you start to get into that

really deep kind of negative battle of like oh i miss speed it's like yeah but you also did you know the perfect amount of, the perfect amount of weight, the perfect amount of sets. You've made all of your reps today. Like, there's a battle of, like, how much do we actually have to be on program and let's just go lift some weights and have some fun. I would say this, you know, like, especially when, like, you know, with my athletes who are, like, have these high goals.

Like, I'm working. It's a great way to, like's a great way to teach him. Because if I say, Morgan, do a 3RM in your back squat, he immediately says, my 3RM in my back squat is X. And if I can't get that, I failed. So forget speed. However, if I can show him, look, let me teach about physiology about physiology it's like you're not going to do a three-iron every time i program three-iron i'm just saying for that day you do three-iron yeah then when you have velocity you add that in i can

start to teach him like morning like don't sweat it today's at 80 we can already say today's not a great day so let's focus on something else. But if he keeps building up and he tries that 3RM and he misses, that would be failure. Yeah. Versus like, this is science, man. Today, you know, we've beaten you up. And then I can go back and explain. You just come out of this accumulation block.

You know, you're tired. Your body is kind of slow. We've been doing all this hyperderivate. So now we're going to like, we need to let that catch back up, let your ecosystem heal back up, and then it'll happen. So it's a way of teaching because most of my dudes,

they want to understand, like why am I doing what I'm doing? With velocity, I can quantify that versus like not that. If I don't have any kind of data to go off of, it's just my opinion they're saying. But when I can show them data points, I can teach them and they can start to understand why I do what I do, what program the way I do. data to go off of it's just my opinion they're saying but when i show them data points i can

teach them and they can start to understand why i do what i do a program yeah do you notice that that conversation with coaches that like you're in an interesting spot as a coach and that you were the best in the world at one point in time so you understand the yeah uh the mental the physical the, like the being in the gym, longevity of just enjoying your training. And then there's also coaches that weren't the best in the world that are super analytical, kind of nerdier. Like we have to stay specifically at this thing.

Do you notice like a difference in the conversation that coaches are able to have because you can relate to somebody like morgan that you're like look dude i understand what it's like to want to genuinely be the best in the world yeah yeah and that that stress and that battle where a coach that's like no you have to stick to this thing because it says this is how you get the best but they don't understand the weight of every day waking up saying i want to win a gold medal or i want to be the strongest person in the world that's a that's that's a that's an amount of weight that you can't put on a bar there's personal pressure that you put on yourself recently man and like it can like it can totally wreck your whole world because it did for me for a little bit, you know.

I obsessed over it so much that it made it not – it made my whole life not fun. Like, I couldn't sleep hardly at night. I would literally fall asleep grinding my teeth because I wanted to be the best so bad. And it, you know, took over my whole world. So now I can take a guy like Morgan and I can share with him, here's what I went through. I could have become the best without all of this if I just would like taking it one day at a time. I'm trying to like beat a world record every single day if I embrace the

process. And then I wish I, if I'd had velocity, it would have kept me from doing so many ridiculous things. You know, it would cut me. I would have known that this day is not going to happen. And so I would have avoided taking those attempts that i didn't need to take yeah increase my longevity and it made it a lot more fun because then i would have only gone after a true max when i was ready to go after true max yeah like on a one time like uh i i'm i was really a very uh disciplined athlete it's hard to believe because i'm crazy but like you know i would sleep x i would eat x and like one time i got i went off the rail a little bit and i stayed up all night i'm not gonna say what i was doing

but i shouldn't have been doing it coffee coffee coffee studying all-nighter colombian coffee i was so mad at myself i made myself max out and like i was dying and i i hit a pr you should have kept drinking more colombian coffee yeah i look back and i wonder like you, by me making myself do that max, did I, like, hurt myself in the long run? Probably. Like, I'm sure my body was getting beat to a pulp that day. Yeah. It would have kept me from doing dumb stuff like that. I always felt like my – one of the strong – like, large goals were very easy for me

because I could, in a way, see, like, Oh, the week before or two weeks out, here's how I'm going to like lay out peaking for some sort of competition. Um, but the day to day over a year, I always thought if somebody walks into the gym and wants to get after it, we're totally going to get after it. Whether I feel like crap or not, I mentally should be able to check in and just play the game and play it very well.

That was always like the way that I, it's actually, the day that I met Sina, it was like super deep in a training session and I had no, I was on a rest day. It was a Thursdayursday i had no interest in lifting weights i was beat to shit and then cena walks in it was like today we fucking

roll let's go and that day set off the whole next four years of my life um but i always thought, yes, I'm on a program, and yes, I'm going to this X place, and this is the time of the year. And I know that when I need to be very, very smart, I can be very, very smart. But today, we're just going to straight up get after it, and I'll sleep a little bit more tomorrow eat a little bit more tomorrow and that was that was like the general mentality because that ability that on any given day i'm ready to rock that was like the thing that i as an athlete carried with me that i like felt the most confident myself that like i don't care when you show up here yeah we're gonna go and you're gonna have to you're to have to beat me. I'm sure if Ed Cohn or Chuck Vogelpoel would have walked in the gym any moment, I would have been like, let's find out.

I would have, you know. Well, and I always notice those people that like, you know, we'd go and we'd finish regionals or you're like your games athlete and it almost killed the guy that we coached the games it all it destroyed his weightlifting career um any leverage because he went to the he did the open he did regionals he did the games and then he went straight into the grid and then straight into the open and then straight into regionals straight into the games straight into the grid you're like looking at a season like that you just go like wow how do we do this like there was no it was like on program

he had all these things and it just it crushed him but um yeah that was i i'm always interested in that conversation it's such a athlete specific and coach specific thing because you have to know your athletes and the coaches have to know their strong points and like kind of who they are as coach because if you're if you're a super analytical on program coach coaching somebody like me that is super interested in having a lot of fun and turning training into a big like i like to play games i like to have fun you gotta know who you're coaching too yeah if i were coaching you i definitely probably would not use that we would just have a lot of fun but

you know i'm just referencing like these kids trying to make the olympics like totally every advantage is going to count absolutely where can they find you dude Go to masterly.com. And if you want to go to LinkedIn where it goes down on the real, just Travis Smash. There you go. On the real on LinkedIn. It's like the most professional social media. There is. You want the real stuff?

Find me on LinkedIn. You really want to see how I party on the weekend Sunday morning at church? Find me. Yes, sir. I'm sorry. I'm sorry. I won't do it. I don't do it.

See you next Sunday. Doug Larson. You can find my Instagram at Doug with C. Larson. Also, we have our 100 AMRAMPS for time bodyweight-only workout system that's out as part of the bodyweight bundle in the Barbell Shrugged store. So you can go to barbellshrugged.com backslash bodyweight.

Bodyweight. I'm Anders Varner at Anders Varner. We're Barbell Shrugged at barbell underscore shrugged. Come and hang out with us. OneTonChallenge.com. That's clean jerks. Squat deadlift the best. The lifelong pursuit of strength. 2,000 pounds for emails. 1 and hang out with us. One-ton-challenge.com. That's clean jerks. Go out there with the best.

The lifelong pursuit of strength. 2,000 pounds for emails. 1,200 for you ladies. And if you'd like to host a one-ton challenge to bring your community back together after we all get out of house arrest, living our lives in captivity, head to shruggedstrengthgym.com. That is where we will help you with all the marketing and helping you run your events. We will see you guys next week. Blah, blah.

Bam. That's a wrap, friends. Barbellshrug.com, forward slash store. All the programs you could ever want your whole life. Mobility, fitness, strength, at home, nutrition. Oh, my God. We got so many things. So many great products over there.

Get over there. Barbellshrug.com forward slash shrug. Just use the coupon code shrug to save 10%. Giving you a little bonus just for going there right now. Also, organifi.com forward slash shrug to save 20% on your green, red, and gold drink. And paleovalley.com forward slash shrug to save 15% on the deliciousest beef sticks. On Wednesday, we got Sam Miller from Sam Miller Science. He's my buddy, and he's a savage.

And we're going to talk about thyroid and testosterone.