Barbell Shrugged - Warm Up to Workout: How to Structure Strength w/ Anders Varner, Doug Larson, and Coach Travis Mash - Barbell Shrugged #546

Episode Date: February 8, 2021

Masters Method: Intermittent Fasting Challenge   Simple, Sustainable Nutrition to Build Muscle, Lose Fat, and Create Consistency in the Kitchen   Register Today   In this Episode of Barbell Shrugged: What is the most effective workout Difference between a broad and specific warm up How to structure strength work How to pick accessories How to create a conditioning stimulus without overtraining Masters Method: Intermittent Fasting Challenge   Simple, Sustainable Nutrition to Build Muscle, Lose Fat, and Create Consistency in the Kitchen   Register Today   Anders Varner on Instagram   Doug Larson on Instagram   Coach 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   PowerDot - Save 20% using code BBS at http://PowerDot.com/BBS    Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   www.masszymes.com/shruggedfree  - for FREE bottle of BiOptimizers Masszymes   Garage Gym Equipment and Accessories: https://prxperformance.com/discount/BBS5OFF Save 5% using the coupon code “BBS5OFF”

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Get registered for the master's method intermittent fasting challenge. Registration closes this Sunday. Get over to barbellshrug.com forward slash IF challenge right now. Let's get into the show. Welcome to Barbell Shrugged. I'm Anders Varner. Doug Larson, Coach Travis Mash. I almost messed that up, bros, because Doug Larson is in the bottom of the screen today. Coach Mash is hanging out. Doug Larson's spot over the top left over there.

That's right. I was host for a second. I got so nervous. Today on Barbell Shrugged, we're talking about warm-ups and exercise order. I wanted to talk about warm-ups first in this because if there's an area of training that I probably do significantly less than I should be doing and have many opinions on actually what people should be doing to warm themselves up to train, I think that this is just something that is like way, way overthought. But we should probably lay out what the most ideal optimal way to warm up for working out is,

but then getting into a bigger conversation of exercise order and how to lay workouts out. So you're getting, uh, the most out of your training. Um, Doug Lars, I know when somebody asked in our diesel dad group about the, the warmups, you put up three technique wads, laying out exactly what people should be doing where do they start generalized warm-ups what does that look like well i have to go back and watch those videos to know exactly what i said in those videos i saw them and i was like oh my god he did 30 straight minutes on warmups. That's 30 minutes

longer than I typically warm up in my workouts. But yeah, I guess the kind of the general idea of how I think about warmups, like I kind of think about warmups as like three different phases. It's kind of like the general, I'm actually just physically getting warm. I'm just doing a little bit of movement. I'm just a little bit of cardio, basically just getting some blood'm just doing a little bit of movement i'm just a little bit of cardio basically just getting some blood flow breathe a little bit heavier and that's like just going for like a short half mile jog or uh you know a couple minutes on the airdyne real light that type of thing so i generally start with like some some very light something like that um especially as i get older like you know my joints are like a little achier and everything just kind of takes me a little longer i used to kind of just jump into it but i do more of that these days and then i do some type of like dynamic range of motion

movement prep type stuff where i'm where i'm getting i'm getting a full range of motion i'm not specifically stretching that's not that's not what's going on here it's more like high knees butt kickers karaoke i do a lot of like turf stuff um you know air squats push-ups just just basic easy movements and then and then as i get closer to actually training then i start doing kind of phase three which is just like warm-up sets with you know the bar and then and then 135 and then you know you just work your way up to your working weight so kind of basic cardio we'll say dynamic range of motion stuff and then movement specific um sets that that work up to whatever your working weight is yeah

mash are you doing do you got more things going on right now the fact that you're probably getting in the gym and just moving weights around is is like a massive success do you spend much time warming up i you know i'm similar to doug you, I try to do like a little cardio to get, you know, my core temperature up a little bit. But then what I do is I mix the, you know, the barbell movements with my dynamic warm-ups. So I'll do like the bar, you know, five to ten times, you know, in varied positions.

Like, you know, if I'm going to do cleans, I'm going to do like upright rows, front squats, good mornings. And then I'm going to go cleans, I'm going to do like upright rows, front squats, good mornings. And then I'm going to go do always the thing I have to do is warm my hips up, you know? So like, you know, I have to do, the best thing I can do for my hips is any type of like glute exercise. So if I can do, if I don't have a belt squat, then I'll go do some of Brett Contreras' hip thrusts. I'll do those. And the minute I do those, my hips start to feel better

because I think I had that anterior glide syndrome where my femurs kind of drifted to the front of my body, the anterior portion of my body. There's a lot of pinching in the front of my hip. So after I do some glute work, the glutes start becoming active more and then it eliminates, alleviates that, that pain. So that's the one thing I have to do. And then just a very, a varied amount of like hip warmups as I'm doing the barbell stuff.

It's faster because if I, you know, like in a perfect world, I would do exactly what Doug just said. But if you're rushed for time, you just, you know, mix them together. What I used to do and thought was necessary was sit on a foam roller and hang out with my bros for like 45 minutes just talk hang out and act like i was doing something but now i just do set one a little bit lighter i would i really feel like uh i've gotten into this phase and i love kelly start the name of kelly starrett when he company once he got away from mobility wad because it was just like so um exactly how i i kind of

believe people should be able to just get up and go um i just really get after it i i try all throughout the day to go on like little one mile walks just to stay warm. But if I had like a real warmup right now, because I'm working from home and I don't shower till about 20 minutes before I'm about to train, that's my warmup. That gets me warm. The body temperature goes up. I'm in the shower. And then I come down and train for like 30 minutes. It's so ridiculous. I don't warm up at all. I don't recommend anybody really follow what I do, which is the worst part. Because when people ask about it, I just, I go, I don't know.

Just grab the bar, giddy up and go. But I think there's a lot of, I think the difference between that is like many, many years of understanding your body and strength training uh i also think that there's just like so many things that are there's so many ways that people can go about it that are just they really overthink things i think the warm-up is like the easiest way for someone to get into their own head about things that they need to do and all this i just want to go play the game let's get get up. Let's get moving. Put some weight on the bar. Let's get after it. If you're going to squat up to like 315 for a day, you can go empty bar for five, 135, 225, maybe 275, depending upon what kind of time you got and just go right into 315. That's like working set. You've just done 10 reps.

You don't have to sit there and like joint distraction yourself to death and foam roll yourself like all that stuff was just hanging out with the bros and acting like i was doing something like over time it all adds up and your mobility gets better but stay warm throughout the day and and i feel like it just it gets easier if you can just find movement throughout the day i think a lot of people that over like take long periods of time to work out are probably like very very static throughout the day and if if i had like a general message be like just move more when you're not working out. And that way, when it's time to work out, you're pretty much ready to go. And you don't have a ton to do because you should be pretty much,

this is Kelly Starrett, in the ready state, ready to rock at any time. I would agree with everything you said. If you're a mobile athlete in general, so like you're naturally fairly mobile. You can pick up a bar and snatch. But if you're a person who – let's say that what if you're a lawyer and you're not able to stand up? Then you're in court. So then you don't have that.

You can't stand up or the judge is going to be like, you're in contempt. So if you're a person that has that situation – You're in contempt. Yeah. You're in contempt. So you stand your ass up again and you're a person that has that situation, you're in contempt. So you stand your ass up again, and you're going to jail. So that person has no choice but to stay stagnant. Or if you're just the older people, there's so many qualities you've got to consider.

What is your training age? What is your biological age? What is your biological age? You know, what is your profession? And so, and the thing is, is that once you get your body to a state where it can move in a functional pattern that, you know, if you can match the pattern correctly that you're about to perform, then you should, yeah, then I agree, you know, pick the barbell and go and don't waste your time. But like, you do need to get to the, you need to get to that point before you go. That just all depends on who you are i actually all of that rant about why people don't need it is not even

remotely that's like n equals one which is me it's been training a really long time and done all the movements you can possibly do many many many times uh and it has nothing to do with how I used to coach people and get them to do it, which I can I can give the actual answer of what I think people should be doing, which is exactly what Doug said of having a very general warm up, and then moving into something more specific. I think the mobility thing though, is what people think about so much more when they're doing the warm up, which leads to like, all these banded, long warm-ups. And I really don't think that that's the most optimal time to be working on mobility, like static stretching or foam rolling.

I feel like most of that stuff actually serves people better when they're cooling down and they've already moved for the day. Um, most of the time when I would see people like spending a lot of time stretching or doing static stretching, using like kettlebells to work on, like on their knees to work on ankle mobility,

they're just stretching a bunch of cold tissue. And it just, it doesn't seem to ever really stick as well as sitting under a bar and breathing for a couple reps before they start putting weight on the bar. Yeah. Oh, wow. I thought Doug...

We both thought the other guy was going to jump in. Yeah, me too. I agree with some of that to an extent. I think there's some research out there that shows stretching cold has some beneficial effects that are similar to stretching warm. I haven't looked at that in a long time, but I think there's kind of like the do you ice or do you not ice, like there's people on both sides that think there's benefits there.

I think the big picture is that if you need to improve your range of motion, then you need to dedicate time whenever you can get it in to stretching. I think doing it's the most important thing as opposed to before or after or later in the day. Beforehand, like if you're a person that you have really tight hips and you're really working on getting full depth squats and not rounding your back and whatever else,

then I do think there's some value in doing some mobility work prior to your sets where you can potentially get a little more range of motion in a good position and then having gotten a little more range of motion with a working weight then that range of motion is likely to stick because you actually use that range that very slight increase in range of motion with real weight during a workout because that that new range of motion became available so i think it can it can stick a lot better after you're actually doing something real with that new range of motion so to speak does that make sense totally i think one of the

things that we used to do all the time just because we had time and we were always in the gym that always made me feel so much better had nothing to do with like laying on the ground and doing the foam rolling and stretching it was always like grabbing a football and playing catch yeah where i had to actually be an athlete and run a little bit move quickly and you're just kind of playing catch but then all of a sudden you go and get under the bar and your whole body is connected and everything is is moving properly like you don't have to worry about your core temperature coming up because you just kind of hung out with your friends and moved athletically, which I think is, I think that's probably if I, now that I've

gone through my actual warmup, I think that that's like probably the highest level point of what I would want people to think about is like going to do something that just challenges your body, but not thinking about it just being some specific warmup that is like mandated to be the perfect thing. Like get outside and just go run some sprints or like get your body moving in an athletic way so that your brain gets the blood to your muscles after you've been sitting all day. And then it's just time to go play the game,

which is lifting weights. I would think, um, giving you guys like, um, a big tip is this, is that the best warmup I've ever done is like, as I'm warming up,

you pause, which we all pause, but take deep breaths. So let's say that I'm going to either front squat or clean either one, you know, by doing, you know, paused front squats in the bottom and taking three to five deep breaths. Like it's almost basically like you're doing PNF stretching to yourself, but you're active. So you're not going to like, you know, lengthen the muscles to like a you know to a degree that might actually weaken them you're just literally letting the body relax into you're

overriding that muscle spindle which is going to cause you to contract and doesn't allow you to relax you're all going to override that because you're sitting in the bottom and so you're inhibiting it and therefore you can get the range of motion you need and you can stabilize in it your body won't relax because you don't want to be stable in that you don't want to be like totally loose in that position yeah you want to be stable so it does that for you gets the range of motion you want and it helps you warm up so i think it kills two birds with one stone yeah same thing with overhead squats too and you're kind of some uh telling your body to be in a more parasympathetic state, doing the breath work,

belly and calming your body down. While it's most of the time when people feel pain in the bottom of that end range, it's not because they don't have the end range. It's their brain, not trusting their body to go there. And, and then all of a sudden there's 135 pounds on the bar,

225. And the brain's like, wait a second, we couldn't even do this with an empty bar. Now you're loading it up. We don't trust the movement patterns. There's no core stability here. We haven't like done any of the prerequisites to like really be moving the weight. And then all of a sudden, now there's 225 there. So if people if you were able to just take the empty bar and just sit there and breathe you calm your body down and stay parasympathetic so that you're you're kind of relaxed in that bottom position and you can literally just like feel your body i've actually because my shoulder i've been on the erg like daily i've been trying to roll like a daily 5k instead of

walking around the block for a mile and my low back because it's freezing cold yeah it's super cold out yeah since everybody can't see me right now i got this sick russian hat on right now he does he looks really cool breeze in my garage which is ridiculous so ridiculous that my house is seven feet away from me with a beautiful heater on and i'm out here in the garage for the sole reason that there's a squat rack behind me and it makes me feel like i'm at home kind of look like a king you look like a barbell king right now you know that's kind of like your big throne. Yeah. Is yours quite right? Yeah. It's like as long as my head fits perfectly in the middle of it,

it feels like I'm doing my thing. Look, and I got my FitOps shirt on. Oh, yeah. I got a pic. I'll show everyone. I love it. Yeah, this is – I need one of those big chairs. That would be so sick.

That would be sick. What is it? Their little staff that they – I don't know what you call that thing. Like a spear next to it? Yeah. The kings normally have those staff-like things. It makes them look awesome. Or I could trade this Russian hat in for like a Native American headdress.

That would be sick. Okay. Watching that show Yellowstone right now. My bad. We're totally not talking about warm-ups right now. I'm watching that show Yellowstone right now. Holy crap. You do not want to get in a land battle with Native Americans because they were here first. Kevin Costner's got his hands full right now.

They're trying to put a casino right on his land, right on his fence line. He owns like 200,000 acres. Imagine if you owned 200,000 acres in the middle of Montana. What would you do with it? Just cows running everywhere? I don't know. I'd probably put my house in the middle of it

and just let no one come near me. It'd be awesome. It is. I don't know why I'm watching this. My, if you're probably to look at my sleep score for the past two weeks of getting hooked on this show, I I'm going to bed so stressed out because,

Oh my gosh, there's just the most, these movie people have gotten so good at killing people that I know exactly what it looks like when people die. If you were to, like, just shoot someone in the head, it is so gruesome watching these shows. It's so stressful. Why are you watching it? Because I fucking love it.

It's great. It's a great way not to be warmed up. It's so addicting. What's that? It's a great way not to be warmed up in the morning. Yeah. Cortisol is being released still making it happen though all right i think that's also a piece of this is like the worst

segue ever but the the little morning routine the thing that i that i do every day i think that's also it really i have zero warm-up when i come down to the garage, and grab a hold of a kettlebell. Like the, the lightweights that I'm lifting, obviously I'm not, I'm not going directly into squatting 400 pounds, but, um, that, that has been a really interesting test, uh, for me. And I can't recommend people getting up and doing some sort of physical movement more in that my body for the rest of the day just feels so much better that I can go pick up weights whenever I want and be relatively strong after I've been out of bed for less than 10 minutes and go to the like you just feel better and move better throughout the day and it's just easier I don't need to worry about like within 10 minutes I've got all the blood out of my organs into the muscles and it stays there for

a good percentage because then in a couple hours, I'm going to go walk around the block. I'm going to go hang out with Ashton at lunchtime when we can go do like whatever and go on a walk, maybe even have some inner inner house inter office romance since we're all working at home. Yes. Yeah.

But I just think people, if they wake up and start moving, your brain just automatically gets turned on and it just works better for the rest of the day. These are things I didn't know because I would never wake up this early and start lifting weights. But for the last nine months, my mobility is better. My body doesn't take time to warm up anymore. And I, when I get out of bed in the morning, it's like, most of my mobility is there. I don't have the creaky joints that you would think you would have

like getting right out of bed. My body's almost like prepared at any point now to just get up and go. I think that's the most brilliant thing that you do is that you get up and get the movement going. And not to mention, we all know after talking to Dr. Rady about that, you're going to be smarter throughout the day. You know, you're going to increase plasticity in the brain. And, you know, those, as long as you're doing something after all this, which you do, you're being, you know, you're being engaged right now by us is you're going to get smarter.

So like, I think, I think that's a brilliant thing. That is one of the things I'm, I try to do. I don't do as well as you do, but if I get up and I do cardio, ride my bike first thing in the morning,

it's, it's makes my day so much better. Yeah. I, but I'm killing myself at night. So like, if I'm always slept four hours, I cannot make myself get up to do that.

Yeah, you've got to figure out the type of person. You're much more of a night owl. Your creativity comes at night. Yeah. If I want to write a book, it needs to be at night. I'd rather wake up at 3 a.m. by myself. There was multiple times when Adelaide was super little and she'd start crying in the morning, and I'd get her back down to sleep,

and I'd go, well, it's 3 a.m. What am I going to do, Go back to sleep for two hours? Just go to work. And then you have the whole house to yourself for like four hours. It's incredible. You get some brilliant work done there. Right? Yeah.

Lots of coffee. Lots of hanging out by yourself. So dark. It's perfect. I actually think it's valuable to have a couple of like stock workouts to do if you just don't have a lot of time and you don't have enough time to warm up even. up even you like i got 15 20 minutes to train whatever it is like and if i spend 10 minutes warming up there's really no point to even like do the workout that type of thing for something like going for a jog you don't need to warm up to go for a jog like what are you gonna do like go

for a jog to warm up for your jog you don't need to do that so you can you just jump right into it or like you know if you just did like just kind of a core ab workout like you don't i don't you don't need to do that so you can you just jump right into it or like you know if you just did like just kind of a core ab workout like you don't i don't i don't really ever feel like i need to warm up for doing core work for for some reason like it never like if i go to like my first air squat i'm kind of like oh fuck like like things are a little bit achy but but if i just go do you know if i'm just doing like straight leg sit-ups and side bridge reps and whatever else, I never feel like I need to warm up. That stuff always feels good. That and horizontal pulling.

Horizontal pulling always just feels just fine. Even if I jump right into heavy sets, like it doesn't, it just doesn't bother me. It doesn't beat me up. It doesn't hurt in any way. And so same with like glute bridges, like barbell glute bridges. Like I don't feel like I need to warm up for those basically at all yeah especially if that stuff's like in higher rep ranges you know for what you're talking you know hypertrophy rep ranges on up to you know 20s and 25s and whatever else so it's good to know what movements you can do on short notice like for

some people you're like go deadlift and they're just like no way like it's gonna take me 30 minutes before i can even like do my my moderate weight sets let alone my heavy sets so knowing knowing about yourself what what you can and can't do like at a moment's notice i think is really valuable the other thing i was thinking was during the dynamic um dynamic warm-up portion of the workouts again i had like phases, like the cardio dynamic stuff. And then, and then basically like light sets, um, as a part of the dynamic range of motions,

I think it's a good time to do skill work. Like that's a good time to like, you know, kick up into a handstand against the wall, you know, 25 times in a row, or, you know,

sit on a box with your hands around, around the rope and just work on your foot position over and over and over again, clamping down, making the S S hook or whatever, whatever you're doing doing like just doing lots of of very easy reps is something that that matters i think that's the perfect time to do it you need to do light movement warm up anyway you might as well do something that's that's relevant and it's going to make some some tangible improvements to your to your training and to your performance if you're going to be

a future crossfitter i think that's the a brilliant way to strategically place that skill work in there, for sure. Yeah, CrossFit, you have so much to learn. You're trying to master many different disciplines, so there's not a whole lot of time to waste. You might as well practice your most important movements as a part of your warm-up every day. Versus like waiting until it's in a workout.

Say, oh, it's time to do muscle-ups. Let me just jump in there. If you practice them every day, you can get more efficient. Plus, it gives you time to work on more of a – like if you can't do a strict muscle-up, in that time you can start working on phases to do that as well. Yeah. We're also talking a lot to just individuals that are probably in their

garage or training corporate gyms but are following our programs or whatever it is and trying to get set up but um i also want coaches to know that you should 100 have some sort of 10 minute warm-up that if you're a personal trainer that is like the time in which you are actually doing all of the research into your client's life and what their day looks like and making training as fun as possible for the first eight to 10 minutes of getting them warmed up. That was like, I felt like every single day that I had a class that would show up to my gym and there'd be 15 to 30 people in there, I had like eight minutes to just do stand-up comedy in front of them and get to know their lives and tell jokes and hang out

and get the music right. Get everybody just like bought in hardcore to getting super jacked and having a lot of fun because they just got out of their car and they were sitting in San Diego traffic, which is absolute hell, just so they could get to the gym. And the last thing I wanted to do is have them roll in and we're on some like super structured, brutal, boring ass workout where it's just, okay, we got to go lift. No way. If you're a coach, that little bit of time in the very beginning needs to be like a rock concert where people walk in and they go, oh shit, this is so rad.

I get to hang out here. These are all my friends. We're going to talk about lifting weights. Like it, it has to be the most important time because as soon as you leave the warmup, you know, you kind of like lose the stage of what you're doing in a group class. Cause everybody now splits apart, but, and they go to their own squat rack. So they're going to their own like clean and jerk wherever they're doing all their lifting so everybody kind of breaks into eight to ten squat racks whatever it is but that one single tiny little bit of time inside that hour you get to just go smash and be everyone's best friend and they should literally have so much fun while you're doing the warm-up what the actual movements are, yeah, we can talk about that as we have been.

But for the most part, if you're a coach, that is the most important time to being able to connect with your athletes, seeing how they're feeling, seeing how people are moving, and just get their bodies warmed up. But more importantly, unifying them into a group that is all training together, unifying them into some sort of culture and vibe that you're trying to put out, and to get them laughing. People probably haven't laughed all day long. They've been sitting in their damn cubicle or their house or whatever it is,

and it sucks. Like most of their day sucks. And then they show up to the gym and if that's boring you are going to lose clients but if you could throw a rock concert in 10 minutes and you can get people laughing especially the people that show up at 5 30 in the morning that way people like in my life i had a client he's an he's man, I hope he listens to the show. It would be so rad. I'm going to send him this. He is an interventionist on that show Intervention. What? Yeah.

With one of your clients? Dude, I can't wait to tell this story now. This is one of the scariest moments of my life. So I always ran Monday morning at 6 a.m. It was always like the most important thing for me in running the gym to be there at 530 in the morning, getting people warmed up at 6 a.m. It's like you have like a legit heartbeat, and you just pump the vibe into your gym at 6 a.m. on Monday morning. If you're not there and the owner, I just – I never gave that class up ever. It was always my – it was the only class I coached for many years

and just because I just felt like I needed to like do it this one morning I parked in the parking lot I turned around the corner and there's this guy and this guy I'm like oh my god why are there people at the gym already at 5 30 in the morning class doesn't start for six and this guy's stoked waiting hardcore for me to open the gym so he can get't start for six and this guy's stoked waiting hardcore for me to open the gym so he can get in and slang weights but this guy's like six three six four he's a giant and then as i got closer i was like holy shit this guy not only is six three six four and a giant but he has a neck sleeve tattoo a whole wraparound there's a clown coming out of his neck and when you saw that clown coming out of his neck you realize he didn't get that at like the local tattoo parlor he got that shit in jail

you do not have a teardrop and a neck tattoo without spending a lot of time in jail are you worried at this point terrified yeah terrified it's dark it's cold and i'm like oh my god all i want to do is coach fitness all i want to do all i want to do is teach somebody how to squat and now i got to deal with neck tattoo clown coming out of the throat teardrop guy i just want to live please this guy clearly has way more experience this guy has just as much experience as gangs as I do in gyms. This is going to end poorly. Turns out he's one of the nicest dudes of all time. Like only because listen to how jacked up this is. He went when he was super young to the pen, hardcore, probably did some things that he didn't fully tell me about.

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solutions that make consistency easy. And that is why we created the Master's Method Intermittent Fasting Challenge. How it works. Click barbellbell shrug.com forward slash if challenge register for the master's method intermittent fasting challenge download your personalized guide macronutrient calculator and free app giving you access to three training programs to gain lean muscle lose body fat and become the king of consistency. Head over to barbellshrug.com forward slash IF challenge. Get registered for the master's method intermittent fasting challenge. Registration closes this Sunday. Get over to barbellshrug.com forward slash IF challenge right now. Let's get into the show. Then he got out because some sort of plea, some sort of like whatever happens in court systems.

I'm very uneducated in this stuff. He got out. Seven days later, he got rearrested because he went back to his gang life. He was like the bad dude, right? Got – no, hold on. This is the most important part. He started a riot in jail jail and they threw him in the hole. He started a prison riot and they threw him back and they put him in the hole by himself for

like a year. And he learned how to fight his own case by whatever books they gave him in the hole. And then solitary confinement. And he got out. He got out. Seven days after he got out he got out seven days after he got out he got arrested again and they didn't even put him in regular jail they put him back in the same straight to the same one that he got out of seven days earlier you imagine going from the hole so and then that was when he changed his life that was when he had the little shower. You know how you basically have, we probably don't actually know, but you've seen it in like the movies, like above his head, there was one little like six inch hole above his head where the light would shine through and that was all he did. So he would sit there and run laps in solitary confinement and picture himself on the beach

in San Diego running on the beach. And that was how I stayed motivated to get healthy. And then he would do pushups. So he would just run in circles? Run in place. In place. There's not even enough room. There's only a five foot bed. You can't even run in circles. There's like a toilet and a bed. So he's running in place pretending he's on the ocean.

So then he came to San Diego after he got out. I would chew my wrist oh my god and that's when he that after he got out that is when he showed up at my gym at 5 30 in the morning i have a picture of it that day shows up yeah well like a month later he he was in jail in arizona i think and then he came to san diego but that day he took a picture so it shows up on my facebook memories every year of when he showed up. He took a picture of the sign and it was like, I'm here. Ready to rock. Terrifying.

Is he the dude that's on Intervention? Yeah. So he's on Intervention. He was like super addicted to all the things, super gang life, all of it. But, oh, man, what a terrifying, terrifying terrifying i don't even know why i told this story anymore but it was a good story beautiful that guy ended up being like a member at your gym and you yeah being good really good friends with him that type of thing uh maybe not really good friends but uh turns out to be like one of the nice oh i remember coaches the reason you want to do this because he has seen like the

depravity of human nature he's been in the hole he got out he's been he started he started teaching me about fitness but jail fitness and he goes look i interviewed him because i really wanted to like tell the story and like really, because he was such a nice guy because he had seen so much bad stuff happen. And he goes, look, I didn't know about fitness until I got into jail. And then he goes, but the thing is like fitness isn't something in jail that people are like trying to get strong. what they do is all the white people go out and they show you how strong and big their crew is they're posting and then the next gang so like then his like mexican gangster cholo friends are out there posturing on how big and gangster they

are and then the next group shows up and shows you how big it is. So they actually take turns posturing. And then he goes, and you don't even know who the biggest gangsters are. He goes, the jail cops are the ones that are the biggest gangsters. He goes, everyone thinks that the jail cops are like nice people trying to hold it down and be friendly. He goes, they're the worst. He goes, they give them guns. He goes, they give them guns.

He goes, we would fight them every day if we wanted to, but they got guns so we can't fight them. And I was like, oh my God, this is so stressful. Keep talking, keep talking. But every day he would come in and he would leave and he would go, Anders, I just want you to know how important it is that every single morning when I show up here, I laugh. And many people don't understand how important laughing is. But when you've seen what I've seen, laughing is one of the most important things. And every day I hang out with you, I laugh before six o'clock in the morning. That's the most important part of my day. And I'll go, holy shit, I can't believe that this guy has lived this life and just kind of like made this like massive point

of how important just the first eight to 10 minutes of people's day to get them up and get them moving and just laughing and having fun together, like just unites people and makes them so much healthier and happier. And coaches, if they enter the room and realize, and they're not taking their jobs, like just nonchalantly knowing they have to go run class because they're collecting a paycheck or getting paid for the class. Like that specific time in the day is so freaking important to so many people. You have no idea what happens outside. You spend as a coach all day in gym, all day you're around fitness. You don't know how important it is when that random person

shows up and you get them laughing and having fun and around their friends and just filling their day with love it's like the best time and the most important time for that to happen is in the first eight to ten minutes of class when you're getting people moving and getting people warmed up and making training fun that's awesome and don't go to the hole. Don't do that. You don't need to know how important it is by going to the hole for many years of your life. I'm going to send you a story. We did so much cool stuff with this guy.

And then he got a job on intervention because, and he got the nastiest, gnarliest stories. I can't believe we, I almost want to have him on the show. He, Pete, like very rich people. The reason he ended up in San Diego was one because of the, uh, the like envisioning himself on the beach of San Diego, but like the, the super wealthy people that had super jacked up kids would hire him to become the interventionist for their kids and follow their kids around because he was the meanest, baddest dude that had the transformation. And the parents of these kids, they were like, look, we've tried everything, but they're just bad kids. And he'd walk in, he's like 6'3",

250, some like giant human. And he'd be like, look, this is how things are going to go. And if you don't want to i've started gang riots so you can't scare me i'm the baddest dude on the planet i've seen it all and we're going to get healthy and that was his that's his like style of intervention going and going you can't beat me up i'm the one on the show that'd be awesome just because i mean for someone who you know addiction has really affected their families i would love to talk to this guy fitness is i had never thought about fitness ever in my life until he started telling stories like that like jail fitness i just thought it was

like the ebook you could buy about doing a lot of push-ups and pull-ups and he was like no dude we're out there basically surviving we're posturing to everybody in jail about how big and strong and bad our crew my brother's told me my brother's been a lifer so he's like always telling about you know surviving and like you gotta show them that you're tough your goal is to like scare people into not messing with you. Yeah. It's hard to fight. But then sometimes you have to do, I guess, a check. All right. Exercise selection.

I'm curious. I'm curious. In Waylifting, it's obvious what we do. But, like, for CrossFitters, like, what is the selection of exercises? Just random? No. No way. We always laid it out in terms of movement complexity

and what we were trying to do as far as like energy system work. So it was always Olympic lifting, strength work. It was probably the exact same thing that you guys do, except all of your accessory work that you did for pure hypertrophy and just getting big, we just did a lot faster. Right. And a lot less uh like single joint work uh but that was like the general flows always snatch clean the jerk first

for competitors uh snatch and clean the jerk first for regular classes it was always snatch and then on a different day clean the jerk and then squat dead bench press um but those the speed and technicality like you could almost break it down in um in a couple different ways going from highest power output um down to lowest right yeah highest to lowest and power output highest and highest to lowest in movement technicality and proficiency like how many how much focus do you really need for each specific movement um or even break it down into like inside um like total rpe or percentage because they're always going to be snatching pretty heavy um on a day-to-day basis and then if you're doing a set of five,

you're not really ever doing a set of five in the snatch or clean and jerk. So getting people into the fives and eights in squatting and then moving those numbers out to, you know, 10s, 12s, 15s in workouts, 21, 15, 9, whatever that is. I think movement complexity or, or focusing on like total power output is, is probably the best way to, to, to layer in all of those, those exercises. Where do you place like gymnastics, like, you know, muscle ups or are those so easy for you that it's not a big deal or is that something i know for some people that that's the challenge well we have to like really think about who we're coaching so if you're talking

about the athletes that uh are going to regionals or whatever it's called now we're going to the games all of those movements are super easy so what you end up doing is going and it all this has to be periodized out in in a an effective manner so that's not just all at once but you'd lay it out in which you could go it's olympic lifting pretty much happens every single day um so this would be something for somebody that's trying to compete or be very good um at crossfit it would go olympic lifting some sort of we'll just call it power lifting but big strength move and then go into some sort of emom technical gymnastics type thing so you could go five muscle ups on the minute for 10 for six minutes eight minutes 10 minutes whatever it is

couple it's kind of like practicing the game and figuring out where your capacity is at. Like, um, on the minute handstand pushup work coupled with double unders. So you can do like a 10 minute EMOM of that. Um, but those, those little games that you can play, that's when the training like really gets fun because you're, you're doing conditioning, you're doing skill work, you're doing it all together, but how you put it together and how you couple it is really just practicing for potentially Dave Castro throwing out any number of workouts. Um, but if, if you're going to be competing or if you're thinking about competing, you should be relatively proficient in all of that stuff. Um, there's, there's also ways of putting it together of like coupling something you're

really good at something you're really bad at um like if you if you suck at double unders and smash muscle ups you know five muscle ups and the next minute you're going into 50 double unders um there's there's tons of ways to play play those. I see that. That's cool. That's like where most of the individualized – I would say for the most part, you're snatched and clean and jerk. You should be very proficient in those. You're kind of just playing the fluctuating volume game as you're putting that piece of the training program together um most people are going to be proficient in squatting heavy um and know where they're at

so we're getting five by three five by five there's only so many ways to program back squats and front squats where you're just getting strong. But it really starts to get individualized when you start to see how you stack up against the competition. Right. You see where you're getting beat. Yeah, you see where you're getting beat, what you need to work on. And there's also, like, fun. This is why CrossFit was so much fun and still is so much fun to watch.

It's like if you go from handstand pushups into double unders, you don't realize how much your shoulders are fatigued from doing double unders. So you have to go practice that stuff. So you can get the timing down on how much rest you need to take in between. And you can play these games kind of all day long. Just go hit a 10 minute EMOM or 15-minute EMOM just whenever. And practice double-unders. Practice handstand push-ups. Practice box jumps and different ways to do them. Like, it's endless how you can program that skill work stuff into training.

And it keeps it super fun. I think, you know, the step I had in my life where I did the grid stuff, that was the most exciting part. It's because all of a sudden it was like there were new things. And for someone who's been in the gym, you know, for 30 something years, it was really exciting to like get my first muscle up and then to string them together and then to do toes to bar. I'm like, oh, it's just a really exciting thing to get all these new little skills and like there's always something to work on for me there was plenty to work on did you have to do double unders did they make you do those yeah yeah oh my i had to do everything kind of you know like

i had to be able to if i had to step in then i had to be able to do muscle-ups i had yeah double unders toes i'd love to see you do a muscle i'm pretty good at toes later or not so i can see that you got big strong back that's the last thing it's not really like a an ab thing yeah get good at them yes it's a rhythm it's like yeah it's so fun it's like riding a bike almost instead of like a muscular thing when you see people doing them that are really really good you realize it's like they're just resting up there. They're just so good at knocking it off. They're riding a bike. They're just doing that little motion. Yeah, they've done so many of them that it's just easy.

But that stuff was like always super fun is how we can pair different things together, how you can go heavy, mixing it with a light. Endless. Yeah, it really is endless, the pairings that you can put together that's the exciting thing about crossfit i think uh i think a good way to to think about how to the order of operations for structuring the the exercises in your workouts

and you don't have to do each one of these every day but for a crossfitter especially um you're trying to be good at many different disciplines at the same time so i think categorizing by disciplines or by a type of athlete makes sense here because you're you're generally going from you know you have these spectrums where you're going from complicated movements to more simple movements you're going from fast movements to to slow movements etc and so there's kind of an art and science in balancing all those different spectrums out but if you think about it as um like you're a certain type of athlete you generally go from being like a track athlete, like a sprinter and a thrower, to being a weightlifter,

so like moderate weight for powerful fast reps, to being a powerlifter, heavy reps, slower speeds, even though you're, of course, trying to go as fast as possible, to being more of like a bodybuilder or a crossfitter. You're doing metcons or just volume-oriented work to kind of being an endurance athlete last, where you're just working on cardio and energy systems development. So you don't have to do every single one of those every day. Maybe you skip the track athlete and you just do weightlifting, and then you skip the powerlifting, and you go straight into doing a Metcon,

and you don't do any cardio at the end. That'd be like what most CrossFit classes are. They're still following the order by doing something weightlifting and then something Metconny but they just skipped the other categories but all those categories are still there they just consciously chose to not do yeah either one of those for the day so I think but having that having that structure in mind I think is really really valuable like you having a mental framework on which you can hang your workouts makes it so much easier to program on any particular day and you can you can make little adjustments in there where you're kind of doing you know your bodybuilding work as a part of your met cons

or you're doing your your cardio work as a part of your met cons like there's there's a bunch of crossover there where you're going to get you're going to get stronger and faster from from doing olympic lifts for both your sprinting and for, and for your squats and whatnot. So you don't have to do every single one every single day, but it really just depends on what you're trying to work on, what you're trying to get better at for regarding where you put your emphasis. I think there's a couple of times,

you know, that you might want to consider flipping this order that we're talking about. Like, I think not by a lot, but by putting like the heavier power lifting thing first, there's like, there's like several reasons you might want to do that.

Like number one, if you have mobility issues. So like right now I have a bunch of, I have like three or four really strong rookie weightlifters who I recruited because they were like track athletes for one. There was a kid named, we call him tank and he squats. He's 18 years old and squats 605. And like, he's a tank.

How do you have people like this in your life? I just, they gravitate towards me. The mobility is all he needs to work on. The kids Olympic lifting is, at first I was a little worried that maybe I'd made a bad decision. But then he is now like exponentially, he will be a great weightlifter. He's a year away from bowling people, which he is now. He's seeing Ryan. He's at school with us.

And so what I have him do is like, you know, if he's snatching, he's going to do overhead squats first with the deep breaths I talked about. If he's doing clean and jerks, he's going to do front squats with the deep breaths, you know, and he does some pause, like he'll get in the split position and do some presses. So he does those things first to prepare his body to do the other things. That would be one reason. Two, potentiation. So, like, I've done, you know, worked up to like a 85 or 90% 1RM in the front squat

and then clean and jerk. So it didn't wear me out at all. So it didn't take away from like any type of muscular endurance I might have, but it got me ready for, you know, a big clean and jerk. So those would be the couple of times, or the other reason that's two. Third reason would be like, if you're in the, you know like the accumulation or hypertrophy phase of your training you might want to emphasize front squats back squats first because you're going to get more hypertrophy and then after those instead of doing like a you know a heavy or hard snatch clean jerk it's more of a position thing it's a lighter position type movement for those movements and so you're not required to have

all the fast twitch fibers firing yeah not to especially when you're talking about the crossfit thing if you are a competitor you really have to lay the entire year out in a manner that like you think that like training for a year for a specific goal seems like a long time until you realize that's just like four phases. Right. And all of a sudden you're back into competition prep, which just isn't that much time to get that much stronger and that much better at what you're doing. The year flies by when you think that each like training or each like period of your program is going to be eight to 12 weeks. And that basically allows for four periods.

And one of those has to be competition prep. So the first one would always, I I'd be willing to bet Travis that it, what we did with the competitors, especially in like immediately after taking some time off of regionals or wherever, wherever the season ended, looked exactly like your program and that it's Olympic lifting, it's squatting, it's getting big and strong that we would do a ton of long energy system work of just that's brilliant long aerobic sitting on rowers for a long time going slow 10 minutes on five minutes off 10 minutes on five minutes off like trying to just hit numbers but never really pushing it is just tons of aerobic work and just practicing breathing.

And then if you think about just the way that the energy systems are set up, you have like what Doug's talking about, like the track a hundred percent sprint all out nonstop. And then the very end, it's like the marathon or sitting on a row or sitting on an airdyne and just even at just a conversational pace, you're just flushing blood and building that ability to breathe and stay calm while you're breathing. And as the season gets closer, those energy systems start to peak towards the middle, which for CrossFit is an 8 to 12-minute long window, while maintaining the ability to still hit a heavy snatch and clean and jerk, back squat, front squat, whatever it is, and then also being able to go run for 30 to 40 minutes, 45 minutes at a really good pace.

And in between somehow, and it's not even really four periods because one of those cycles has to be competition prep and you've got the open coming up. So short and you don't even really think about the open as something that you need to peak for. You kind of build it into that peak cycle of training, knowing that you're going right into another four to six week long peak cycle when we had regionals.

Unless you're barely making regionals, then you got to kind of peak for the Open, I guess. I'm assuming. And I don't even know how coaches really do it right now because that seems terrifying to me to realize like, oh, you could go to Guadalupalooza in February, but if you don't make it, then you got to go to like Dubai to qualify, and then you got to prepare for the Open,

and then like laying that whole structure out and the fact that most of these people are broke as hell, just working out all the time. Yeah. They got to eat. So it's like, you can't tell your client, your,

your athletes that are, have no money. No, you can't go compete to try and earn some. So they, they probably have to get them peaked out like three to five times a year. That's rough. That's like brutal. Yeah. That's like, you know,

brutal. Yeah. It's brutal because you don't ever get better. I know. Like you just find yourself max out, max out, max out. And then,

you know, I know I'm watching the athletes in America right now. Like the ones who have like done really well, who are now they're going to make the Olympics are also the very ones that are struggling right now to like get into peak performance. You know, I'm watching, you know, Kate, who's dominated, who I'm, I'm a huge fan. I think she, I love her coach, but you know, they've had to peak so many times because of the way it's laid out.

It's just like CrossFit now. And so now I'm, I'm waiting to see it, you know, assuming they're going to have the Olympics. Who knows? But, like, I'm curious to see what those athletes are going to look like when it comes time to, okay, now it's time for your best performance ever. You know, because, like, in the back of the day, you can really plan for quadrennial. You can say, okay, I am going to peak about three and a half years from now.

I'm going to, you know, we're at the Olympic trials, and then I'm going to peak about three and a half years from now. I'm going to, you know, we're at the Olympic trials and then I'm going to compete. And so I'm going to try to maintain that peak and try to get maybe a little bit better. But now you can't do that. You got to compete. You got to compete. You know,

you got to put six amazing performances together into, in the final two years. And man, that's hard. That was something I actually really loved about the USA weightlifting level one sports performance coach. I think I got all that right um was that close enough the guy that did mine actually laid out what a quad would look like i had never thought about programming over four years um and the the waves and he was like we can literally sit down and lay out every single workout, knowing that there's going to be some flexibility depending upon life.

But you can sit down and lay out every single squat cycle, every single wave that you're going to go through and put it on a graph of this, how we get people built up to the volume. Who was your coach who taught you? Do you remember? Dave Miller. Oh, yeah. Yeah, yeah. He was actually the only weightlifting coach that I've ever hired. He owned a gym not too far away from ours.

But, yeah, I had never thought about programming in that long. It was always like, what am I going to do for the next eight weeks? And then CrossFit showed up, and I really had the open, and then I had regionals to worry about. So it's like, what's the next year look like? There's very few athletes that ever get the opportunity to look at a four-year block and go, okay, let's lay this thing out, and how do I put X amount on my snatch, clean and jerk, squat, dead bench, whatever it is

um so that we can we can be peaked out for this giant competition because crossfit's so hard as a sport uh for athletes and coaches because every year you have to you have to play the game and you want to i remember the first year i just didn't know if we were good and the only way to know if we were good. And the only way to know if you're good, because you just train with your bros every day. And that pecking order gets figured out. And when you're in your own gym, and nobody was doing CrossFit, we would travel hours to go throw down with people. And we would go on the circuit of all the local competitions

because we just wanted to know like Instagram didn't exist. So we didn't know who was good. We didn't know what good was. We just knew that we were training really hard. So we'd show up. We'd be like five people. We would be so deep in a car. We'd have like me and Brian Fisher,

a couple other of our training partners, and we just load up in the car and go to gyms and just be like, that was awesome though. Anybody want to throw down today? Like let's do it. Cause nobody knew what good was. And you start showing up to places and went a bunch, lose a little, you go,

Oh, maybe we're kind of good at this thing. We should keep going. Or you find where you're weak and you go back and work on it. Either way, you're figuring a little. You go, oh, maybe we're kind of good at this thing. We should keep going. Or you find where you're weak and you go back and work on it. Either way, you're figuring it out. You know, it's good to hear what you said about like, you know, I've always thought with CrossFit coaching or like laying out programming that because the aerobic system takes so much time to develop,

I would totally agree that, you know, at the very beginning, aerobics should be the focus so you can spend a lot of quality time. Same thing with strength. It takes time, especially snatch and clean and jerk. It takes time to get it better. And so if you don't work on it, starting from the very beginning, you know, if you wait, like if you say, Hey, I'm only going to do six weeks of snatch and clean and jerk, probably not a lot's going to happen. And so that was a brilliant is what I've always thought a lot's going to happen. And so that was brilliant. It's what I've always thought should be the focus at first.

And then you start focusing. Because the anaerobic system doesn't take that long. It's just getting used to it six to nine weeks of really focusing on anaerobic and you can be ready for something. Yeah, that part of it doesn't really go away either. It just turns into that extra work. You're never going to get sore rowing like a 230-500, just nice and slow and just breathing and hanging out with friends on the erg and training together. That's the most fun part about training. It's just being around your bros all the time and just putting in the work, just making little deposits into getting stronger.

I think you guys are super good and efficient to it. Like you'd naturally, I think CrossFitters at flushing that those metabolites, you know, the lactate, like, you know, like lactate's a good thing if you're able to flush it and use it. And so I think you guys are like naturally very good. Like your bodies are efficient at that very thing. Yeah, it's, uh, but it's, it's also like a ton of practice. I think it's fun watching, um, you know, Froning was one of the first people that really made sitting on the erg and just rowing for long periods of time and intervals like that really cool.

And we talked to EZ Muhammad, who's like one of the – also one of the best lifters. It's like so awesome watching EZ lift. He would – when we interviewed him a couple years back, he goes, I don't really know why I was on the erg. Froning was on the erg, so I got on the erg. We just sit there in row forever, over and over and over. And all that stuff just makes you so much better just because you're practicing just moving blood. You know who we need to get on our show is like, believe it or not,

like the triathlete coach, triathlon. I don't even know how you say it, but the triathlon coach at Lenore Ryan. I didn't even realize, you know, we're in the same, like we're, I guess, office mates. Yeah. And we all, only recently did we start talking a lot because he wasn't there very much. But that dude, like our triathlon team is like,

we have two girls, two or three girls who are potential Olympians. And so for 2024. And so here's the weightlifting with two or three potential Olympians for 2024. Anyway, I started talking to him about this very thing about aerobic capacity, you know, light tape flushing. He's a brilliant dude. You should see the setup now in my office. It's like it looks like NASA in there. It's awesome. Yeah, he's a brilliant dude. You should see the setup now in my office. It's like, yeah, it looks like NASA in there. And so like, yeah, he's brilliant about that stuff.

I wonder, I mean, do you do any of that with your lifters? Just putting like longer aerobic sessions? Or you just only focus on explosive speed? Yeah, but I think there's something to be said for, I'm really thinking about adding that in just because of recovery. Like, you know, when you start developing, you know, the capillaries, you know, they actually – you can form new ones, like lots of them. And then it just means you're going to be able to recover at a faster rate.

So just be – because, you know, you don't want to make them – you know, I don't want any kind of slow anything. Yeah. I think that's also why CrossFit just fit me so well as an athlete, because it was like, I, I was never going to be the go to the Olympics for weightlifting. Like I just don't, I'm not that strong, that powerful, that top end top, you know, quarter percent human. Um, but I'm like pretty athletic.

So I can just be pretty athletic at all the things and if you can be pretty athletic at all the things crossfit's a phenomenal sport you don't have to be so great at everything um that's what's so badass about tia and and matt frazier right now is like they actually are badass at a they actually are the best at everything. And that's why Tia is – I mean, both of them. But they are – it's unreal. I actually watched a lot of the games this year, which was really cool because they only invited five people out, five guys and five girls.

And it was just super cool to watch the top five in the world go at it and then to see tia and matt frazier like just handle them handle there was nothing it looked like they were just how do people become that much better at anything than the other people who are also super good at it i mean that circle that circle, imagine who was your, who was your, it was like Ed Cohen, the guy that was your biggest competition? He was the guy. So you probably like, imagine if there was like a female Ed Cohen

that you, instead of wanting to like kill Ed Cohen every time you stepped on the platform, you just had a female counterpart that was equally as good as you, that you didn't have to compete against. So you got to share secrets and train together and just be around somebody that is that dedicated to winning every single year. Like there's, there's very few people that are as insane as you are if you want to be the best in the world. And they're just friends, right?

Like he's married, right? Yeah. Her husband coaches both of them. That's so awesome. So they just – it's like if you want to be on the inner circle of the best in the world, that's where they live. That's where they train. You got to go to Tennessee.

Good luck. Good luck. And then who's their best friend? Froning. that's where they live. That's where they train. Good luck breaking in. Good luck. And they, yeah. And then who's their best friend? Froning. The guy who dominated beforehand. Yeah. Like they have this awesome little tight knit circle of people that are the

best in the world, have always been the best in the world. They think and train and eat and have friendships with only the people that are the best in the world. Plus, Haley's there right now. Yeah. She's going to be the best in the world for a very long time. Yeah. And in order to break into that circle, there's just one thing.

You have to be the best in the world. But none of them compete against each other. They're all there for each other, which is like it's the perfect scenario if you wanted to train badass froning's not trying to take frazier's lunch yeah they're all they all they're all in their own lanes yeah um if anything like t is probably old enough that by the time she starts to kind of maybe not fade, but like time passes, Haley will be, we'll just step right in.

Okay. I'll dominate now. I got you. Let's go. That's awesome. So Travis bash. How's that book selling buddy? Killing it.

Thank you guys. Yeah. We had, I had a bunch of people reach out. It was awesome. I know, man, it's killed it. Thank God. Appreciate it. I think that book is like, one. Yeah. I had a bunch of people reach out. It was awesome. I know, man. It's killed it.

Thank God. Appreciate it. I think that book is like – One more time. What's it called just so everybody can hear it? Oh, Strength PhD. Strength PhD is the name of the book. It's killing it.

It's like all the science that you want. Explain pretty simply. Super, super simple to read, which is awesome. Yeah. Doug Larson. You bet. Find me on Instagram. Doug will see Larson. I'm Anders V me on Instagram, DouglacyLarson.

I'm Anders Varner, at Anders Varner. We are Barbell Shrugged at Barbell underscore Shrugged. Get over to BarbellShrugged.com forward slash DieselDad. That's where all the strong dads are getting strong, leading athletic without sacrifice in family, fatherhood, or fitness. And for all of you in Palm Springs, San Diego, L.A., and Vegas, get over to Walmart and the Performance Nutrition Session. Three programs on the shelves.

Get in there. Friends, next week, we will see you next week. Peace. That's a wrap, friends. Make sure you get over to barbellstrug.com forward slash IF challenge. That is where you can register this week, Monday through Sunday, for the Master's Method Intermittent Fasting Challenge. Simple, sustainable nutrition to build muscle, lose fat,

and create consistency in the kitchen. BarbellStrug.com forward slash IFChallenge. Register for the challenge this week. Download your personalized guide, personalized macronutrient calculator, as well as three training programs to gain muscle, lose fat, and become the king of consistency. BarbellStrug.com forward slash IF challenge. Friends, we'll see you on Wednesday.