Barbell Shrugged - Training Updates, Goals, and Surgery Prep w/ Anders Varner, Doug Larson, and Travis Mash #775

Episode Date: December 4, 2024

In today’s episode of Barbell Shrugged, it’s all the homies talking about getting strong. Coach Travis Mash just wrote his one millionth training program for himself as he continues his journey to be the most well rounded ex-strongest man in the world. We also dig into training around past injuries, finding the right exercises, setting goals, and how to use strength training to prepare for surgery. Work with RAPID Health Optimization Links: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram  

Shrug family, this week on Barbell Shrug, the homies are back! That's right, Mash, me, Doug Larson, kicking it, talking about strength training. Um, it's always exciting when we get on here. This is just kind of like what it sounds like. If you were to invite us to your house, or if you were to invite us just to come train with you, this is what it'd be like, this is what we'd talk, this is just a couple friends hanging out, talking about the things they've been talking about for 20 30 mass probably has been lifting weights for like 40 years now it's crazy um but i always love these

shows good to get caught up with everybody on the audience and things we're up to things we're thinking about as always friends make sure you get over to rapidhealthreport.com that is where you could learn more about all the lab lifestyle and performance analysis testing program design and you could set up a call with me and we can walk through everything health performance so Learn more about all the lab lifestyle and performance analysis, testing, program design. And you can set up a call with me and we can walk through everything health performance. So we can talk about how you can optimize the way you train, live, and all the health that goes along with it. You can access that over at rapidhealthreport.com. Friends, let's get into the show.

Welcome to Barbell Shrug. I'm Anders Varner, Doug Larson, Coach Travis Mash. Welcome to Barbell Shrug. I'm Anders Varner, Doug Larson, Coach Travis Mash. Today on Barbell Shrug, it's a full homie hangout. The homies are back. Travis Mash, what's going on with your training these days, buddy? Training is super hard. This is literally the hardest I've trained. What are you training so hard for?

I don't know. I wasn't expecting. Is there at all? Yeah. I just, I wrote a program and, and I'm just digging it. Hold on a second. You wrote a program. What is that? Myself?

Yeah, I know. What does that entail these days? What's what's like, what's the goal? How about that? Let's start there. Is, is overall physical fitness. Your boy. It's always Andy always influences influences me but like still he's like nine pillars of fitness it's i want to see if could i write a program yeah but you know i've

written one that's more enjoyable it's like uh i think that one i still gotta go heavy i want fun i gotta have that i gotta have that fun part yeah mash i would challenge you in the new year i'm making this up on the spot right now for you to figure out how to get your vo2 max i don't know what it is right now but to like 45 that is definitely a goal like it is definitely a goal to get my vo2 max higher you know i need to like it's easy to measure now i haven't measured it in a minute but like i'm definitely doing like low intensity steady state i'm definitely doing like some of the you know the uh where we get to the fives and he talks about where it kills me i almost throw up and die yeah so we're doing anaerobic

i'm doing aerobic so i'm doing all the fitness and i probably do that more than anything at least four days a week i'm going some type of cardio the challenge for me though right now boys is my head is because um here's some news too january 5th i'm getting the left hip done. Oh, no shit? I didn't know. Really? It wasn't bothering you? At all. It's been absolutely slimy.

The hips are no fun, man. You got to use, like, the hip. I watched my dad. I mean, he got his done, and it was, like, night and day. He was better after this like 10 minutes after the surgery than he had been in like three years oh i'm trying to like fight it it was the most pain i actually remember watching him walk from my house to his car and he was like chasing my six-year-old probably at the time four-year-old and like by the time he got to the car it was the most pain i had ever seen him in.

It was just like, you got to go get your leg amputated or something because you cannot be a grandparent like this. Like you won't be able to chase your kids or grandkids or anything like just, you got to go. The funny part is the only time I'm not hurting is when I'm training is like once I warm up and I've got a really a really good warm-up i can train i can jump i can do all the things you know it's just afterwards you know i'm just learning that's a better goal for you in 2025 what is you figure out

like what you need to do to not have a warm-up. You just go right into it. I mean, those days have gone. I don't know if I could do upper body without a warm-up. I could squat without a warm-up. That's the problem. It's just afterwards. I want to. I'm really wanting to move better. Because right now,

cardio becomes a challenge. I got to where I was running. You know, I started running, and I'm so excited. But then the running part really jacked me up because, of course, the gait. You know, there's no way that I'm going to be able to crack the gait because the left hip is dysfunctional. So then I started, folks, I was listening to Andy's podcast about, you know,

if gait's an issue, find things where technique is less important. So I started finding the airdyne. I can do the rower, but if I go super hard for a super long time on the rower, it gets me because it's a lot of hip flexion, you know. So the airdyne is master. So I definitely walk. I still do. do when i say walk i call it more of a it's like speed walk so i walk i go hard as hell on the airdyne and then

i go hard on the row or two but a row i can only do once a week but airdyne i can do as much as a while it's like perfect that's the sweet spot you gotta get a mobility program doug's doing all the smart stuff let's take what about body you gotta get on doug's working with our physical therapist you go and train with doug now and he's he's doing all the i need to get rid of it too for real yeah dude we really should connect you with her she's phenomenal uh but yeah i have really been focusing a lot on specifically on mobility for me specifically on thoracic rotation or just spinal rotation in general like getting that's been like a glaring weakness of mine despite having grown up doing gymnastics and martial arts and whatnot like i've been very flexible

slash mobile my entire life but doing a lot of power lifting weight lifting etc like uh i think that really contributed to me having a very flat thoracic spine, which in general, that's a very good thing. But I was very stiff in rotation and I kept popping ribs at jujitsu. I've done it two or three times, but it's like a common jujitsu injury. But I kept having this like recurring rib issue, again, multiple of them. And finally, I was like, dude, I got to fix this thoracic rotation issue because i feel like that's that's an enormous part of it especially the last time that i that i popped a rib a rib sunk lower in my ribcage there's like a little hole there now where like it moved and healed out of place and when that happened um i got i got rotated where my my shoulders rotated my hips

stayed locked which in gi jiu-jitsu when someone's hanging on your clothing like you can get you can get cranked in funny ways where like you can't get out because like someone's holding onto your clothing and uh it was a it was kind of a light roll when it happened but uh the way that i got twisted um just popped that thing out of place i couldn't get it back in place i was really i was at the lake with my family because it was it was over a break it was like over summer and i was visiting my parents so i was at the lake and my family because it was over a break. It was like over summer and I was visiting my parents. So I was at the lake and I had an umbrella and I was sticking the umbrella, you know, wedging it into the ground, sticking it up underneath my ribs and trying to pop that rib out while I was

at the lake. Everybody's swimming in the swimming hole and I'm over there trying to put my rib back in place. What is he doing? I know. They're like jujitsu. Cool. Yeah.

We'll try that someday. But anyway. Breathing, everything. Once you hit your ribs, it's miserable. It's like a hip. You don't realize how much you're actually using these things until they pop out. It's like a what'd you say? It's like a hip. It's like walking.

It's pain-free. You're never like, oh, my hip is doing a ton right now. Every time you turn or sneeze or breathe, do a workout, all of a sudden you're never like oh my hip is doing a ton right now every time you turn or sneeze or breathe do a workout all of a sudden you're like holy crap my ribs are these like super super man there we go my man there doug's doug's middle child how old is he now uh he's eight my arrow just just got home he's got the day off today he's's been at the ninja gym. He's been at ninja camp. Literally been at ninja camp all morning. He's just walking in just now.

He's awesome, man. He has a pull-up bar now in his doorway. He does pull-ups and straight hanging leg raises like toes to bar. At least twice a day he goes over and does pull-ups and toes to bar because he wants to have stronger arms and whatnot for playing baseball and baseball is like his

kind of main sport right now so told him pull-ups and and leg raises on that thing are two awesome exercises and he does them all the time now it's great little man's getting a six-pack the best thing for way for young kids is like pull-ups he's like just doing often like you get bored gonna say let's do a pull-up or two or go hang or go yeah that's it my daughter's getting gangster and pull-ups my five-year-old daughter she got rocks and pull-ups oh yeah her hands are filled with blisters from doing so many pull-ups and like the monkey bars yeah oh yeah oh you got that killer basement setup i don't know monkey bars i like it you got the climbing wall monkey bars yeah and my daughter my five-year-old crushes it more than the boys i think yeah people to chase but dude i i'm totally with you travis like like on saturday

this happens to me all the time saturday i went to jitsu i was there for about two and a half hours which is not not the normal i'm not normally lucky enough to break away for quite that long on a saturday morning but but this day i did So I drilled for like an hour and then I spent the next hour, hour and a half, you know, doing five minute rounds with anybody that was there. And I did like a dozen of them. And so I'm rolling for like an hour. Um, granted I wasn't rolling at a hundred percent for an hour, but I was still wrestling with fucking, you know, dudes in their twenties for an hour and no pain. I great i walk out of the feeling awesome and then i get my car i drive home and then i always this happens every time i step out of the

car after jiu-jitsu and i take a step and then i get a fucking sharp pain in my right hip and then i take a few few more steps and and then it doesn't bother me while i walk out of the house but when i go from fucking sitting after jiu-jitsu to that first step where i step on the ground i get out of my car, I get zapped with a sharp pain in my right hip. And it happens, happens very consistently lately. And so now I'm like, now I'm starting to fucking worry. Like, fuck, do I have a labrum tear in my right hip from, from jujitsu?

Like I'm like kind of, kind of constantly managing it for, for the last many, many months now. Or just wear a tear. Eventually, you know, it gets arthritic. One thing I learned from Andy is just making sure, you know, when we're done working out, whether it's training or jiu-jitsu, is spending some quality time in a cool down. And, man, I have mastered mundane for once.

Like I rarely leave a workout with going and, like, intentionally doing at least 10 like that's when i might do my static stretching you know and i'll do my breathing i'll bring you know like try to get back to parasympathetic can you believe that all my powerlifting friends they heard this right now they would disown me but i mean it works i it works. I feel great. And, like, I'm starting, you know, my abs are getting more and more chiseled. And, like, my wife's taking it, which is, that's the key. That's all I'm telling you. Yeah.

Likes it. I just want to go into surgery jacked so I can speed that recovery. I want to, like, get up as soon as it's. It makes a massive, massive difference on the recovery. Just having your body being in a good rhythm of healing itself on a regular basis i feel like it started to help me so much last time you know i got my right yeah i feel like that's like the 90 of the framework that i try to operate through now it's like how do i just teach my body to heal itself quickly i wish at this point you can't heal a deform a deformation you're jacked yeah my doctor looks at my head because remember this have you ever squatted a thousand pounds sir yes a few

times yes i have in 2018 when i got my right here i think we found the root cause of this one my left hip was ready then so we are six feet into a deformed hip this like this time when he saw it he said you waited he looked at me he said you waited too long it's a you're a mess that's what uh my dad's surgeon said exactly he was like why'd you wait three years to get this done he's like oh i thought it would just kind of let and it's like no when it gets worse every day but you're still better, you go, just go get cut. And you don't even procrastination. Yeah. Well, and you spend your whole life trying not to get cut.

Cause that means you got to go into surgery and then you can't play the game. And it's like a mentally like, Oh, I'll just get through it. I'll gut through it. And then you go, if I had just done this two years ago, I'd have got two years back on my life if this hip gives me what my right hip did and it'll be a miracle it's your hip so they literally want you walking out of the place that day one they want you in there jamming the ball into the socket with your body weight and putting me on it. I didn't realize my mom got a shoulder replacement like two years ago. And you don't realize how different that joint is from like the one that they want you shoving all the,

the ball and socket your femur going all the way into your hip. And then your arm is actually hanging from there, which like theoretically is like the same same joint but the way that gravity works on it pulling it out of the socket or hanging on something they had her in a cast that was you couldn't move for three months like there was there was no but they put her in basically like this thing has to heal in here which kind of makes sense my beautiful drop off of the off the mountain bike cliff uh shoulder and like as soon as i could do it i was like pulling bands to try to tighten everything up in there and now my shoulder's like never fully going back into my arm ever again or my my arms never fully going back into my shoulder last time when i got

my right hip done it took me 26 weeks and i front squatted 500 pounds and so i have a big if if i can do that this time if i in 26 weeks i can front squat 500 pounds at 51 what time yeah i still be no i remember at that point i'll be 52 like but at least i'm gonna be more jacked this time because i wasn't that great at shape last time i was just kind of kind of strong but now i'm in good shape cardiovascular moving better like yeah mobile except for a stupid hit you know one thing i could tell our listeners though is this is that um now what i've done is i've also written a simple workout for when i don't train for at home workouts so everybody wants to stretch stretch

stretch and the thing that has helped me the most to like kind of like you know survive this whole thing is instead of like stretching my hip and trying to get it is like i do i strengthen the hip so what i'll do is hip flexion almost every single day i'll do some hip flexion i'll do some abduction abduction and then i'll do extension and then internal external rotation just body weight but like 50 100 reps yeah uh stan it was stan efforting he's the one who told me that like two years ago my wife and i had dinner at his house in vegas and um he was able to stow off his his hip surgery by doing that and it is a charm so anyone listening you got this chronic pain all i can talk about is like the hips like or if you don't still do this now before you get it

is like it's not about necessarily stretching it's's about strengthening it in all – because the hip is so complicated. It's like you've got flexion. You've got extension. You've got abduction. You've got adduction. You've got the internal. Then you've got external rotation. And then you've just got flexion extension.

So the hip is – so is the shoulder. Same thing. It's like you've got all the things. Yeah, I've been doing a lot of hip cars. If you know those are controlled articular rotations. Basically, it's like taking your hip and just going in a full circle. So you're touching every end range your hip can accomplish. So I've been doing a lot of those from a kneeling and or a quadruped type position

to try to just manage that to manage that achy pinchy hip that i have and um at times it really feels like it does help and then of course i'll go to jiu-jitsu and crank it some funky way and uh it's a it's an endless game of managing something that's never healing all the way but i don't also want to take off you know eight weeks or 12 weeks or whatever it is to only maybe have it heal and then i don't also want to take off you know eight weeks or 12 weeks or whatever it is to only maybe have it heal and then i haven't trained in eight or 12 weeks no i'm not trying not to make it any worse so i'm willing to even now like my you know uh matt weininger he's been with me since he's 10 years old he works now with me at rise and uh always

joke is like it'd be super funny between now and january if i can break my head you know like do some big front squat you know first squat like you know 450 and just break and like hearing that snap what i mean i think it'd be a gangster story to tell you know like is that am i the only one that might feel that way? I don't know. Just monstrous explosion from doing the thing you love. I want to hear a massive snapping. Like someone breaking a baseball bat? No, more like an oak tree snap. I uh whenever i hear some like a story like oh

i broke my femur and you're like what what that is like a full branch just i'm just more of the neck of the fear not not really in the middle of the just the neck oh yeah i mean i dislocated my hip it didn't make like the like the baseball bat crack sound but but, but it made like a, like I was like a, like a suction tearing sound. That was a terrible sound to hear. And then of course the exact, the exact, what was happening as it was happening. Uh,

this was in 2008. I was, I was wrestling. Um, I was wrestling with a guy named Jacob. No, he fought in Bellator for a long time. He's,

he's the last guy that fought against, uh, Hanato Babalu Sobral, who was a famous UFC guy and then fought in Bellator for a while and kind of put that guy into retirement but like right before that fight um i was wrestling with him and um and he did it he did like a like a kind of like a judo style hip throw on me and put pressure on my thigh and kind of anchored my foot to the ground as he went to like hip toss me more or less, but my foot got anchored to the ground. So my whole body went, went over my, my fixed hip, putting me into, you know, flexion, adduction and internal rotation all at the same time, which is the mechanism that, that dislocates, that gives you

a posterior dislocation at the hip. So I'm aware of all this as it's happening. Right. And so I'm, I'm screaming, stop, stop, stop stop i land on the ground and my i land on the ground on my right side my left hip is dislocated and it'd be like if you're laying like in the fetal position with like normally your knees would be together my knees were together but my feet weren't together my foot my foot was sticking like straight up in the air i'm internally rotated way too far where where's out of place. No, I know. But like a lot of times when you dislocate your hip, you also break the acetabulum, like the bony part of your pelvis that the ball fits inside. It's the part of the socket that when it gets torn out, that breaks too.

Especially, you know. Right. And so that can break. And then you have like broken pieces of bone in there and those pieces are sharp and then those sharp pieces can potentially like cut your arteries that are close by depending on a lot of bad things xyz like like you really can't if you dislocate your hip you can fucking die like you can bleed out internally or you can lose your leg yeah so i'm on the ground like like someone bring me my phone like I need an ambulance like right now. And so, yeah, so they handed me the phones.

I'm laying on the ground at MMA practice, like on the phone talking to calling 911 to like come get me. So ambulance takes me. They they needed to put me into like a prone position where or sorry sorry like a supine position rather where i'm laying on my back like with my my body nice nice and straight like like i'm laying in a coffin you know like uh legs straight down but like i'm totally internally rotated like at 90 degrees like and so they had to like crank me and put me back in place with a dislocated hip which fucking sucks that was very right there they went ahead and did that yeah because they because they had to take x-rays and they needed me to be like properly aligned and so they put me in place um took the x-rays and then and then put

me under and and put it back in place um but to your point like when when uh you were talking about this earlier which is what what prompted the whole story. The second it was put back in place, I felt like totally fine. Like it went back in place and I was like, oh, I feel normal. Like I'm like, you know, all of a sudden, all of a sudden, not in pain. I actually didn't actually didn't believe them because they put me under. And it was like a seamless experience where they said all right you're gonna go under and you're back we fixed it you're fine and i was like i thought

they were joking because i don't even remember going to sleep or waking up it was like it was like a seamless conversation to me and uh and then i was like oh i all the pain is gone and i feel fine holy shit did you walk normal? And then I, yeah. So I stayed at the hospital through the night and then, and then in the morning basically just like walked out of there. Shut up. Like I had crutches,

I had crutches, but, um, but I, I really could like walk kind of normal right away. No way. In a way where if you like dislocated your knee you know if you catastrophically hyperextended your knee 90 degrees the wrong direction like you wouldn't just like be walking

around no chance but i got out of there and i could walk pretty normal and i you know i was able to like start doing quarter squats like more or less right away and then just start building from there yeah the hip is such a complicated joint it's like which is you know bo jackson that little bitty just the way he kind of fell on it and there's not enough blood to fall on it i mean he fell hard no hold on i've seen worse well yeah the uh did you watch the like 30 for 30 documentary i did i did i've watched that i've watched that hit and that fall forever the way the doctor described that he was like that man was moving so fast that his hip or that when he planted his foot his leg was straight and it just blew the femur right out the backside of his hip and he was right there so right there like i imagine yeah it wasn't necessarily the fall onto the head yeah he fell his foot planted yeah and his knee was straight and instead of like hyper extending of his knee his femur just went out the

back of his head i thought it was just like he fell a certain way i always thought the fall didn't look so vicious no the fall wasn't the problem it was the speed and power that he was moving at. And then whatever. You're right. You can lose your leg. There's not enough blood flow in there. Things just die. That's like kind of what happened to Bo.

It's kind of how people dislocate their hip in car accidents. If you're sitting and you don't have your belt on or whatever, like as your body flies forward, your knee hits the dash in front of you and then just pushes your hip right out the back right and then you end up with a again posterior dislocation from car accidents that's happened to bow they're not the same way but like the kind of the same mechanism the saddest thing ever as my favorite athlete of all time like he he went off to the woods and just uh started shooting bow and arrow. And he looks like a woodsman now.

Is this a true story or are you making that up? No, he makes his own hunting gear. It's Bo Jackson. Do what he wants. He's just passing jeans on, man. That's all. Yeah. I met Bo Jackson at the nsca one time at like in 2000 he was he was he was the keynote speaker at nsca when i was like 19 no way like 20 like 20 years ago and he went

up there his um career his career was over already right yeah again because for sure we were like 20 years ago very young he was like doing business things he had like some some uh he had like a booth there and he was doing something um was andy were there with me andy might have been there with me for that i actually don't remember um but anyway yeah we met we met bo briefly but yeah he he was the keynote speaker and he went up there and basically said basically at a strength and conditioning conference basically said like i didn't really like train super organized i kind of just was always better than everybody and i just was the fastest guy there and so i i won a lot like he like didn't really promote strength and conditioning he was like going to the weight room for me it was like yeah it was like walking by the weight room being like hey guys good luck training i just got to keep walking i've heard him and uh what was the other guy that

played uh harshal walker i read the same thing like neither one crazy yeah totally crazy he was the train is is crazy still is crazy uh you don't you don't grow out of it um he's like race the train behind his house all right before we go on to meet you and just for our audience too i'd like to tell them find a train for all of you guys you don't find a train but for all you guys one of the things i would recommend if you're like you know 40 beyond even 35 beyond you're trying to get not just training but like you're trying to get not just strength training, but you're trying to get some cardiovascular, aerobic, anaerobic, VO2 max, maybe consider not doing running.

I would say this. Unless you have a proficient gait or someone who can teach you, coach you, and you have the ability to build that, I'd definitely recommend there's so many different ways to get in shape other than running. I'm letting the air dine. I think running is actually probably the airdyne if if i think a lot of people hate the airdyne until i hated it until i spent a lot of time on it and then i love that thing i love the thing i can go as hard as i want and it doesn't hurt me you know just it's

phenomenal it is it is it is really a tool that you can use for it. I don't really like the rowing machine as much. I like the rower, but it hurts me there now because of my head. I don't like the rowing machine. There's almost like less of a game to be played. Like if you sit me down on an airdyne for 20 minutes, there's like little games that you can play oh sure like i understand arms more legs oh i do that all the time i have like something that can keep me right side go hard right go hard yeah like i will play like little two-minute games with myself all the time to get to whatever i need to do like just to break things up the the

really is insane boring in my like there's there's not much there like you can play the little games in your head of like 10 strokes on 10 strokes at 75 10 strokes are and and try to break it up i do that too it's it's i shut my eyes go hard for 10 strokes and then see because normally what i try to do is is how fast to either like 500 meters or um you know how far can i go in a minute like that's what i do you know i'm trying to get the whole anaerobic system as well yeah not just i think that's also a big piece of it is I feel like even if you are going a long distance on the erg, you're doing lots of tiny little anaerobic things where you in order to pull the erg the right way, you have to hold your breath and brace your core,

which means you're not breathing. And when you are on the Airdyne, you have to breathe throughout the whole thing. It's in my opinion, it's just a much more effective conditioning tool, not having to do that. Like, like each one is this like tiny little anaerobic thing where you're holding your breath, but still processing oxygen. And it takes a little bit to figure out the game of playing the Airdyne, but once you like it, I think it's a much more effective tool to building a cardiovascular system. I use a lot of Andy's fart lick. Fart lick, you know what I'm talking about? Yeah.

Where you go like 10 to 20 seconds of like 70 to 75% of your max heart rate zone, a little bit higher than was that like zone three maybe but and then 40 to 60 seconds you know doing your normal low intensity yeah but just trying to like slowly add that anyway i do that like fart look type stuff that name needs to get changed at some point it's a terrible name i know um it basically it basically just means like doing intervals kind of randomly is like yeah i think about it basically it basically just means like doing intervals kind of randomly is like yeah i think about it like so i do that when i go for a bike ride like i don't live in a very hilly area but there are a small number of of you know fairly fairly

modest hills around here but anyway as i'm riding my bike which i do once twice a week whenever i get to a hill i just sprint the hill so. So it's kind of just like a, like a rule that I have is like, when I get to these small hills, I always sprint the hills. And so that way I'm not just going at one consistent, moderate pace. Like I'm doing intervals, uh, throughout, but it's almost always like uphill hill sprints on my mountain bike. And then I'm just outside enjoying being outside. Um, I do assault bike sprints on occasion in my garage. I have an assault bike and I do, I like that at some level, but that's the more like for me, it's more of like an emergency situation. I got to train. I want to get something done.

I want to do something meaningful in a very short period of time. I don't want to have to warm up or I'm, I'm injured for whatever reason. And I, I can't leave my house right now. I can, but I can do a 30 second sprint and then go back in the kitchen and, and parent my kids while I'm injured for whatever reason and I can't leave my house right now. I can but I can do a 30 second sprint and then go back in the kitchen and and parent my kids while I'm breathing hard. And then I can be like, I'm going to go out and do one more sprint. I'll be right back and I can go do it and come back inside and still be helping out around the house. But it's more of like an emergency situation.

Like most of my cardio is either at jujitsu where on Saturdays I kind of roll moderately for an hour. And that's like, that's a cardio or on Tuesday or Thursday when I go, that's when I like, I actually roll harder in the evenings. Uh, and then once a week I do mitts with my buddy. We're just boxing, hitting mitts together. I have a three minute round. We switch. I hold this for him. He has a three minute rounds. We switch and we do multiple rounds like that. And now i can go a lot harder like i can be explosive the whole time because i know i'm gonna i'm gonna go for three minutes and then it's gonna be his turn so i'm gonna i'm gonna get four plus minutes to rest and so by the time i get back to my turn on the mitts um i'm gonna be

fully recovered like i can i can hit a hard the entire time and then and then aside from that it's like occasionally i'll go for a jog depending on how my my hip and whatever else is is feeling but but these days i don't really do a whole lot of jogging if i'm gonna like do anything running related it's probably going to be sprints and it's probably going to be uphill or on stairs totally like even even in my house it's like a single flight of stairs i will sprint up my single flight of stairs and then just walk down and sprint up and walk down just do it like 20 times and like that might be like how i warm up for lifting weights in my garage if i go out there

and lift kettlebells or do squats with chains or whatever i'm gonna do in my garage for that day then i get in some some very uh very easy stair sprints that's the only sprinting i do now is like uphill because i don't have that pounding of the jog. When I do straight, just sprinting on a straightaway, it just kills me. I tried it. Right. But January 5th, after that's over, I'm not good for a marathon. I'm going to try to run a marathon faster than Martin Bell did. What are you doing then?

Huh? What are you doing then? That? What are you doing then? That man loves running now. I know, but I'm going to beat him. How old is Mark Bell? Best guess. He's slightly younger than me, I think. He's like 48, maybe.

He's doing a good job. He's a great team, man. Much healthier than that man used to be. He's still a little crazy. I love that dude. He wouldn't be be. He's still a little crazy his whole life, but I love that dude. He wouldn't be him if he wasn't a little crazy. Yeah, me too. What am I talking about calling people crazy?

Right. Yeah. Coach Travis Bash, where can the people find you? Bashlead.com if you're local to the Triad region here in North Carolina. Come see me at Rise Endorse Sports. There you go. Douglas C. Larson. You bet. Douglas C. Larson on Instagram.

There you go. Thanks for coming to the homie hangout today where we talk about all of our training. Just us. You might not have learned anything, but as always, I'm Anders Varner at Anders Varner, and we are Barbell Shrugged, Barbell underscore Shrugged. And you can come and hang out with us

over at rapidhealthreport.com. That's where you can learn about all the lab lifestyle performance testing that we'll be doing analysis protocols and coaching. And you can access all that over at rapid health report.com friends. We'll see you guys next week.