Barbell Shrugged - What is the Program Vault?

Episode Date: June 2, 2018

Doug and Anders here; excited to share with you that we've put all of our best training programs on a single membership site so you can access all of them for one monthly membership.  We used to sell them for over $97 per month EACH and now you can have access to all 11 for only $47 per month.  You get 11 programs instead of 1 and instead of paying 11 times as much you only pay HALF as much (if you're not much of a math person... that's a GREAT DEAL!) Listen to this episode to get familiar with the programs then go to this link for more information on how to get access: http://shruggedcollective.com/vault If you have any questions please email us at [e-mail] This is one of the best products we've ever put out at the best price (definitely the best price, it's very cheap for getting so much) we've ever put out, highly recommend you take advantage of it and sign up today.   Best,  Doug    

Welcome to Barbell Shrugged, I'm Anders Varner. Hanging out with Doug Larson, we are in Solana Beach at Stratum Fitness. Eric DePaula, he's got a sweet spot here. It's like our little home on the West Coast. We have some big stuff to talk about today. We are putting out the coolest program, the most comprehensive program that I think I've ever seen compiled into one place. The Shrugged Collective Program Vault.

Going inside the Mad Genius, Doug Larson and his brain over the years. These guys have been putting together just tons and tons of weightlifting programs, like endless. We're not even putting all of them in here, but we have taken the best 11, the top 11, the ones that the most people have done, probably tens of thousands of people in the last six years. I love hyping you up and telling everyone that more people have done your strength programs than anyone else ever in the history of the world because the internet didn't exist. You guys were the first ones to be putting programs online and you crushed it. There were thousands and thousands of people doing this stuff.

I actually remember when you guys launched all these things and was like, man, I wish I could be a part of that, but I was trying to do this competition thing, had a coach and all this stuff, and now we all get to go back and revisit Shrugged Strength Challenge, Flight Weightlifting. We're going to get into some of the accessory programs we've got nutrition programs we're going to walk through all 11 of these programs what you can expect from them how you're going to get stronger how you're going to get leaner how you're going to become more athletic and how doug has put these programs together so that you're not going to be risking injury you're going to have sustainable long-term success on these, smashing PRs, reaching goals, all the good things.

Yeah. These are really good programs. We put out many of them over the last six or seven years and have gotten really, really good results. The inherent problem we ran into was that people would do one program and then they'd want to go to another program, they'd want to go to another program, and it's totally possible to do that, but it was always a pain for them, it was always a pain for us program and it was it's totally possible to do that but it was always it was always a pain for them it was always a pain for us and it was more of a hassle and so

what we did was we we decided you know we're just going to put them all on one comprehensive site that way people can just switch programs as they choose to they can they can have access to look at the other programs so they they know exactly what the other programs look like that way if their goals change they they know exactly where they're going to go next yeah we're getting messages all the time through social media like hey how do i get back to the maximum mobility or where you know is there a way that i can get into the strength challenge i'm going to say that a thousand times today um how how can i get back into these and we've been just doing launches where it's just one program only and there's a ton of people on it but we need a way to get all

the programs together, make sure everyone has access, and that way they can choose their own adventure. Yeah, we used to launch the programs where you could only sign up like once or twice a year. Yeah. And then inevitably people would be like, well, when are you going to open it again? And we'd be like, well, it's going to come out maybe like in August, we think, this year. And people would be like, okay. And they're wanting to wait, but you're not going to wait four months for a program. You're going to go do whatever program you can find today

because you're going to train this week. So we decided to make them all available at all times on one comprehensive site. Yeah, and super cool because we've got a lot of programs. So there's 11 total programs that you're going to be going through, and three of them, the long-term programs, 18-plus months. So you're going to be on a very long-term program that's going to make you stronger. The great thing about being on an 18-month program, the risk of injury goes way down when we've got a long ramp to build and make you strong.

We're not trying to go and PR everything in the first two weeks and just do things. We have to do things in a more sustainable way. So these 18 month programs i'm really stoked to dig into um they've also been incredibly popular literally thousands and thousands of people have done these programs and uh i'm stoked to dig into them so first and foremost flight weightlifting this has to be like the most popular like i remember flight weightlifting more than any of the other ones i i clearly knew about all of them, but flight weightlifting has been one that I've always known and to be a very good weightlifting program.

Yeah, Muscle Gain Challenge was the first one we launched. That kind of put us on the map, but flight weightlifting came out a few years later when we had a lot more experience doing online programs. After realizing from launching earlier training programs like muscle gain challenge we had we have something called road regionals we had we had shredded a bikini and then flight came out i believe as the how many is that one two three four five fifth ish program and having launched those other programs and realizing that wow like people will stay in a program online for you know for six 18, sometimes even longer, 24 months.

Flight weightlifting is 25 mesocycles long. It's a two-year program. Yeah, it's incredible. And people stay through the whole thing. It's a program where we actually have the time to build somebody from a base level, very, very low weightlifting knowledge like a comprehensive like real weightlifter over the course of two years that's a long time to focus on on one very specific thing yeah and so we what we did was for flight specifically and we're always focusing on strength we're always

focusing on mobility we're always focusing on technique but but the proportions what we're focusing on and when fluctuate throughout that two-year cycle. So for flight weightlifting, we build people in the very beginning where they're not doing a lot of the full lifts. You're not just like on day one going out there and doing full snatches. You're not doing full cleaning jerks. You're not doing them heavy, not in the first week, but you're definitely going to be squatting and working on your strength. You're going to be doing a lot of mobility work.

You're going to be doing a lot of technique, you know, three-part pausing, snatch pulls and hang power snatches things like that things that are that are easier to get than the full movements that way if you're not already an intermediate or advanced weight lifter and you're still working on like the basics you know we can take you give you good training results build strength get mobility while you're working on your technique and then as the as the training program progresses you start doing more and more of the full movements. Yeah, and when we're able to take a longer-term approach to this, the accessory movements become a much easier thing to program

and much more something that becomes the cumulative effect of having all of that accessory work and all the position work in the long run makes just a massive difference in your career as a weightlifter. Yeah, and there is a lot of accessory work in flight weightlifting. You know, a lot of weightlifting programs, and actually we have another weightlifting program that we're going to talk about here in a little bit, the Barbell Beginner to Meet short-term program that we have that we'll discuss here in a little while. It's more of a traditional weightlifting program where you're going to go in there and you're going to you know you're going to do you're going to do your cleans then you're going to do your pulls and then you're going to squat and then you're going to do like one overhead assistance lift and then that's your

day yeah that's that's very typical of a lot of weight lifting programming i did a lot of that back in my graduate school and and it's fun to do that but as far as like comprehensive athleticism goes like there's a lot of other things that you could be doing than just squatting strength and just overhead strength yeah so in flight weightlifting we try to make it very comprehensive where you're not only doing those weightlifting specific things you are doing those but then you're doing you're doing other things as well there's you're going to be doing you know dips and pull-ups as an example and not just working on your overhead work yeah it's awesome too i think every single weightlifting program I've ever been on was like 8 to 12 weeks at most.

And it was like, okay, on to the next thing. And usually it was during an off season. So you're doing it all summer long or, you know, starting in like August or something like that if you're on the CrossFit schedule. But, yeah, by the time Christmas came around, it was like September, October, November, December, you start to think about turning the engine on, changing your diet a little bit, and then it's open season. So to have a program where you're actually

able to focus on pure weightlifting, working on all the positional work, and just being in a program for that long, you're going to get so much stronger, so much faster, so much better at the movements movements which just long-term results are always going to be much more sustainable injury free and that's it's the way people should be going about this yeah and these these programs are are conservative in the sense that like we are trying to make sure that we keep our athletes as healthy as possible because that's the thing that holds you back in training

like if you get really really good for six months and then you get injured and then you can't really train very well for like three months then you kind of think you're okay and then like you go for three more months and like you get stronger and then that thing kind of flares back up and then you're up and you're down you're up and you're down like that's that's what kills people like if you could make sustainable injury-free progress for years upon years you can get really really far but most people don't get there because they're they're always battling some nagging shoulder injury or their back injury or the knee injury you say you say shoulder injuries that's literally like the first thing we talked about the other day like the very first thing everyone does when they decide like i have to move on i

have to be better it's like or be healthier it's like okay no more jerks well it doesn't have to be that way it's because we were all on like i was on always on these short term okay we're gonna start at 85 and we'll go up a percent each week we're 12 weeks and now we'll set a new pr but having something that's that aggressive off the bat just there's no long-term sustainable way to go about it yeah that's the tough part with a lot of people and what they sell online is like here's my four-week program my eight-week program and then if you don't get crazy results in four or eight weeks people go oh that program didn't work and so you have to smash people to get a response but you can't just like hop from four-week program or eight-week program to the next eight-week program where you're gonna get

smashed by one person to get a result and then you get a new person's program get smashed by that person to get a result like it's you're going to get hurt like it's not it's not a good way to go about about like a lifetime of training yeah the uh the next two programs how do you not want to be on these muscle gain challenge yes sign me up i need that does it work for 35 year olds that need to be stronger like me uh well yes and no so probably more no. Damn it. Damn, damn. I'm the outlier. Shit. I guess this is part of the show where I'm supposed to go, yeah, it works for everyone. It's so great.

I wish that was true. He just looked at me and said, you're never getting stronger. Shit. Muscle Gang Challenge is interesting because it's a program that focuses on gaining muscle mass, of course. And then if you're gaining muscle, then you're likely getting stronger. We say we gain 26 pounds in 26 weeks. It was called the six-month muscle gain challenge at one point. It was like the whole focus was on just getting as big as you could.

And certainly, we didn't promise 26 pounds in 26 weeks, but we had people that hit that mark. And that's a lot of weight to gain in a long period of time if you're super experienced then that's probably not going to be you but if but if you've never really focused on gaining muscle mass and there's all kinds of like diet nutrition recovery and tips and habits throughout the program we teach you how to eat eating is really the the key there in a lot of cases but the volume is very high and so i would recommend only doing muscle gain challenge all by itself the volume is very very high and so um i i would recommend only doing muscle gain challenge all by itself the volume is very very high and you are you are in the muscle gain challenge thrown to the wolves

in a different way flight weightlifting is very conservative on the front end muscle gain challenge has lots of um olympic weightlifting as as a part of it um but it's uh rather and it's um it's very intense yeah like we had a lot of people go through muscle gain challenge and they're like fuck like this is like this is a lot of volume yeah and so if you're if you already have some experience like you already know how to do snatches cleaning jerks and you already have some squatting experience you can jump right in and and and probably do just fine uh you will you can do just fine a lot of people do just fine with it if you are a beginner then it's probably going to smash you.

It's just a lot of volume. So that's more of an intermediate program in my experience. You have to understand all the technical aspects of the movements. We went through the program the other day. Looking at literally all of the big movements on this thing, it's a program designed. I mean, the muscle gain gain challenge you are going to get stronger um from squats bench dead clean and jerk snatches literally everything's in there

you're going to be holding on to a barbell a lot yeah it's it's a heavy barbell centric program there's there is some conditioning we didn't we didn't leave out conditioning but it's it's more shorter high intensity conditioning so you're gonna be doing like a 10-minute AMRAP rather than like endless cardio. We have other programs for that stuff. So if you're on a CrossFit schedule, this is an awesome off-season program because you're going to get big and strong. You're going to be working on all the Olympic lifts. If you are not on the CrossFit schedule and you're just trying to periodize your year

to look good at the beach, best off-season program there is. Get huge. That's the best season. We'll lean you out later. Just get huge right now. Just lift heavy weights and smash food all the time. That's the best. 26 pounds in 26 weeks.

Oh, my gosh. Next time in three months we're going to get together and I'm going to weigh 225 and not look like the same human. Yeah, that would be frightening. we have a lot of people coming to us and say like i don't want to gain 26 pounds though we're like you don't have to gain 26 pounds like you're only going to gain 26 pounds if like you dedicate your whole fucking life to it but if you don't want to gain 26 pounds then then you can still do the training it'll still make you brutally strong you just don't you just don't smash food all day long every day you're not like

we're doing big blender bombs at the end of the day with like a can of coconut milk or drinking a gallon of milk a day like some people do like it's it's hard to gain 26 pounds we're a little past those days i think our bodies have stabilized a little bit more than 26 pounds in 26 weeks but if you're you know if you're coming in and you're like the 175 170 mark get on the muscle gain challenge. Start eating. You'll hit that 195. That's right. You'll be a strong, yoked. You'll be a monster. Oh, yeah.

I mean, if you want to compete in CrossFit, like, and you're a guy, the first goal of your existence probably should get to 200 pounds. Yeah. Like, you're not going to win anymore if you're 170 pounds. Like, there's a few freaks that you could point to anecdotally to say, oh, no, that guy did it. But no, on average, you probably want to be 200 pounds, 205, muscular, lean at that weight.

Very lean at that weight. The Shrugged Strength Challenge, third time's a charm. Tell us about it. That program is probably the most cross-fitty program out of these long-term programs. Flight is primarily weightlifting focus. Muscle gain challenge has a very strong weightlifting bend to it, but it's all about just putting on muscle mass, as we just mentioned. Strong strength challenge, there's a strength bend to it,

but it's more like you would see at a regular CrossFit gym. You know, I have a CrossFit gym in Memphis. You know, there's usually a strength component, you know, as the first half of the class, so to speak, and then the second half of the class is the Metcon. In some cases, it's more cardio-focused. In some cases, it's low-intensity cardio, like you're doing a 5K run type of workout. In some cases, it's higher-intensity cardio where you're doing three-minute sprints

with a three-minute rest, and you're doing rounds of that. But the Strug Strength Challenge is more traditional in that sense where you have a strength component and then you have a Metcon component, and that's kind of how it goes every day. Cool. With all of these programs, right, so we've got – well, have you – or the majority – have you had CrossFit people do really well with the shrugged strength challenge?

Why did you guys put two SH words right there at the beginning? It's so hard to say. The Shrugged Strength Challenge. That's like the tongue twister for, like, yeah. That's a money name, I thought. It's great until you come in later and you've got to say it a bunch of times, but you weren't the creator of it. It's like the Shrugged Strength Challenge. How many, is the majority of the people that are on this thing CrossFit-focused,

year and a half out, getting prepped for the Open, for regionals? I mean, maybe regionals is a more specific thing these days at this time. Yeah, some people are thinking, like, I'm new to CrossFit, and I want to compete, but I'm totally not ready yet. You know, maybe next year, maybe the following year. Like, they're not competing right now, but they think in the future there might be something they want to do,

and Instructional Training Challenge is a great fit for those people. Some other people just want to have a good CrossFit-focused program, and maybe they are going to do the Open this year, or they are going to compete in CrossFit in some capacity, and those people,

they do it for as long as it makes sense, and then they have to taper for two weeks for their competition or what have you, and we've had coaches help people, many people with doing just that, but if you want to compete in CrossFit, I think it's a great program to get on. What's great about all these long-term 18-plus month programs is all the additional things that come with each of them.

So there's going to be a nutrition component that you guys have written out specifically for each program. We are going through them, and one of the things I really dig is the weekly habit that you have. So there's some behavioral change. People are becoming more aware of what they're doing on a daily basis outside of the gym. So this becomes a program that is not just, am I going to get huge? Yes, you're definitely going to get stronger when you're on these. Yes, you're going to do it in a more sustainable way because they're long-term plans you're going to do it a

much healthier way so you're not battling nagging injuries and all the additional things but working on some of the behavioral stuff outside of the gym and creating really good habits is a massive piece to succeeding in anything but specifically in the gyms if you if you have your nutrition dialed in if you have your training plan dialed in but you're not sleeping seven eight hours a night well you're gonna go nowhere i mean we interview everybody it's one of those things that they talk about non-stops like how much you sleep how much are you getting into the parasympathetic all these pieces that go into becoming stronger becoming leaner being a much faster bigger stronger faster athlete.

Those things matter. And it comes down to the daily habits that you have in your life that are going to be able to push you to the next level. Yeah, people that are relatively new to training, they think if they're not getting results, they've got to change the training program. And that can be the case in a lot of cases. But if you're on a good training program, then usually what the coach says is, okay, well, before we change the training program and I have to write you another program um are you doing the whole program yeah how how often do you do you skip out on the second half of the program or do you miss a day or or what

have you so are you actually doing what you what you say you're doing and then number two like what does every other aspect of your life look like are you sleeping enough are you are you eating enough are you are you eating enough are you are you supplementing with the things that you should be supplementing with you have a lot of stress in your life you have a lot of conflict in your life which is almost the same thing as stress in a lot of cases like what else is going on in your life that might be inhibiting your progress yeah and all these things are important but what tends to happen is that once you get into training and training becomes like just like what

you do then all of a sudden you go oh training's important but man like there's there's so much more to be gained from optimizing all these other areas of my life so we instill habits into all these programs where where you can focus on one thing at a time without trying to like dial in your nutrition your supplements your sleep your recovery um you know getting massages or whatever else like trying to optimize all itself all at once we break it down and say okay this month we're going to focus on this piece and then next month we're going to focus on this piece that way it just we're small chunking it in a way where it's not so overwhelming and it's easy to just make one habit lock it down make another habit lock it down by time you get through you

know these programs again they go these longer term programs go for 12 18 in some cases up to two years um it's easier to to make those changes because they're they're coming at you systematically and not just all dumped on you all at once yeah the so the nutrition piece for each of these as well i think that it's really important to be on a nutrition program specifically designed for whatever weightlifting program you're on. Like if you're on a program that's more focused into the CrossFit side of things, we have to be changing our macros up a little bit. If you're on a muscle in doing the muscle gain challenge, 26 pounds in 26 weeks. No, you do not have to do that, but you need to understand a little bit more of the, the mass building side of getting huge um and

in flight weightlifting i mean you know the volume in these things like we have to have a conversation about nutrition anytime you're doing a program that's this in depth and recovery becomes such a big piece of this stuff anytime you're doing a lot of barbell movements and just heavy complex movements, recovery becomes huge. Nutrition becomes huge. Yeah, originally when we made these programs, I would make these other products that were complementary to the training programs, to the programming, to the exercises, the movements, and the goal of the program. We included all these bonuses as a part of the program vault. Nutrition for weightlifters

the faction foods nutrition course maximum mobility which all those are all relatively intuitive two of them are nutrition programs one's a mobility program and then flight school is a weightlifting technique program so regarding nutrition and flight weightlifting you know we added nutrition for weightlifters as a part of that program that way you had for the first you know 10 weeks of that program you had nutrition a comprehensive nutrition lesson coming with each week of the program where we had something to focus on and we just teach you the basics you know you're like here's what to eat here's what not to eat here's when to eat it here's here's why timing is important you know here's the basics of carbs, fats, and proteins, et cetera, et cetera. That way you have some – all of our athletes had a comprehensive nutrition plan, and they were being educated along the way where they knew exactly why we were telling them what to eat

and when to eat it and how it was going to affect their performance. And delivering it to them, again, not just dumping it all on them right away, but just like as they're going throughout the program, they're getting little bits and pieces. That way they can be educated over time. Yeah. So just to kind of go back just over these long-term programs, inside the Shrugged Collective Program Vault, you're looking at flight weightlifting, muscle gain challenge,

and the Shrugged Strength Challenge. And inside all those, you're getting at least 18 months of programming. Some of them go all the way out to 24, but getting at least 18 months of programming some of them go all the way out to 24 but a year and a half of programming nutrition daily habits video guides written guides we've got movement demos we spent a bunch of time the other day doing the movement demos it's like the it's like a four hour a lot of upgrades like just the other day yeah like a four hour long chipper three reps at a time but just the other day. Yeah, like a four-hour-long chipper, three reps at a time. But just the most comprehensive programs from the daily habit thing really geeks me out

because that's stuff that I really dig into anytime I'm working with anybody. It's just the things that we can start to build that just aren't, what are you bench pressing, what are you back squatting, but the habit piece and the behavioral change that goes into having long-term success yeah that's a piece that that we have in our programs that anyone else that i've ever seen that's offered something online just doesn't have in the same way is that like we're such a video based company that we do videos for everything so you see the programming well okay the program is going to be written down but then there's going to be a video walking you through the programming you see a movement there's going to be a link to a demo video you know a five second video just you just

so you know what it is and then there'll also probably be a link to to something like technique wad or technique wad like where it's like a five ten minute explanation of like all the details how to modify it if you're injured how to do it right how to do it wrong how to make little little tweaks if you have a certain body type you got long arms you got long legs you got short arms you got short legs like whatever it happens to be there's there's videos explaining everything that way no matter who you are you you have a good idea of exactly what you're supposed to be doing and you're not left in the dark wondering like is it supposed to be like this you're supposed to be like that i'm not really sure um so the the second piece

to to this these short-term programs so we're're talking 12 weeks for the majority of these. And what's super cool about these to me is they can be done on their own and you're going to see great results. Or they can be done as an accessory program and you'll see great results. Or you can take a couple of them and combine them together. But they're all written in a manner

that you're going to see results for whatever you choose whether it's adding some some wind to your lungs some adding some aerobic capacity some anaerobic work shoulder program to getting healthy shoulders getting overhead pain-free squat program strong man programs if you've never done an olympic lifting meet there's programs to get you into your first meet so from beginner to your first meet and then when the time comes there's an open prep program so as we walk through these just i i know how i would like to combine them together just based off the things that i'm interested in but it it's kind of a pick-your-own-poison or add this in as an accessory movement

because it's something you really like to do. And they're all written really well, and the volume on them is low enough so that you're not going to be just super burnt out. You're still going to have the freedom to choose whichever things you would like to do, even if it's in a regular class um within your CrossFit gym but let's start with boulders for shoulders yeah before we dig in specifically to boulders for

shoulders like these programs I view them as add-on programs yeah so if you're training at a CrossFit gym already and you're already going four days a week or whatever it is but but you also want a little extra volume to work on on pull-ups or you want a little extra volume just to make sure that your shoulders are strong and stable and they're not going to get injured in the future these are good add-on programs the volume is not going to be crazy high you're not you're not doubling your training so if you're working out four days a week at the gym you're not going to add these and all of a sudden double your workload yeah it's not like that at all so just like you just said and there's like you can add two or three of these even to to your training program

depending on how much volume you want to add where like flight and and muscle gain challenge and strength challenge those are those are like full comprehensive programs like you're going to sign up for muscle gain challenge you're just going to do muscle gain challenge you don't need to add anything to it like it's it's got it's got it all in there but if you do boulders for shoulders well this it's a shoulder focused program it's going to help you help with t-spine mobility it's going to help with scapular stability it's going to help with glenohumeral shoulder mobility and strength so that way when you're doing you know heavy snatches and cleans and jerks and and whatnot like your shoulders are prepared for that that level of loading and you're not you know getting

in getting impinged and tearing your labrum and now you got shoulder pain and the whole deal so it's a great add-on program to what you're already doing you you mentioned the labrum i feel like that's like the the number one thing that i hear about especially if you're on any type of heavy olympic lifting program or just trying to see kind of what what you're capable of the gym you start getting overhead enough and you know we just have bad shoulders as a as a culture now so having a program that can literally just walk you through the mobility and you know it's not just the mobility but part of the one of the things that i think about a lot when i'm lifting weights now is just what is like the structural integrity of each of my joints because we can use lifting weights to

get our shoulders back have a better posture get better. And then we can start to see just like what is the mobility or stability limitations in that joint. But without having, you know, that base of structural integrity and just getting your scap into a good place so you can actually get overhead and be stable. And then you want to put 250, 300 pounds over your head. Now we can start having that conversation. But just the shoulder is so vulnerable all the time, especially when we're doing these weightlifting programs. Yeah, for someone that's just getting into this functional fitness world

or you have just a little bit of a shoulder nagging issue that you don't want to blow up into something bigger, I think boulders for shoulders is a great first addition to your your training that way you know if you just started doing crossfit across the gym you're doing it maybe three days a week and and you add boulders for shoulders which is which is going to be you know four days a week of doing these like shoulder health routines i think that's going to keep you from getting injured in the future and it's going to help your longevity in in the sport so to speak something you you just do forever, all the time, just to make sure you're spending some time there.

So everyone that I know that has experience for the record, they all come back after like five or ten years, and they're like, fuck, I should have done that in the beginning. Everybody says it, but it's so hard to get beginners to think it's a good idea when all the experienced people are like, no, you should definitely go do that. I will pile on to the masses and say, I wish I just could take care of my shoulders a little bit better. You always focus on your legs, your hips, your glutes. You're always focused on the big power one.

You don't realize, like, no, you've got the same joint basically up top. And getting overhead is, if you just heard that that was me dropping my arm because it hurts so bad just putting it up there no um i'm actually healthy for the first time in a long time but um yeah clean the jerks man that's a lot of weight and a lot of people can clean a whole lot of weight and then they go and throw it over the head and just i like to think about the shoulder it's your legs, you've got the glutes, you've got hamstrings, you've got quads, really big muscles holding your pelvis, and we can start to – there's a little bit of give in there.

When you get overhead, your shoulder is just so vulnerable. But whatever you clean, you're going to try and throw over your head. You better have some shoulders that are stable enough, have the mobility, some range of motion, because if it's half a percent off each time, sooner or later that half a percent starts to be called your labrum and you've got problems. Squat the house.

Another. All of these programs, if I knew about them, like I've been on I think every single squat program that ever exists, and there's one thing that's going to happen every time i do one of them knee pain knee pain is coming your way because all of the programs that i've ever done were written for some person that lived in some eastern block country with a name that i can't really uh what are what are some of some of the best squat programs that are the most famous ones out there I stopped doing them because they've all hurt me

in all of the ways over the years because it's just like so much volume, Small Off Junior even the Junior one is way too much Small Off Junior anytime someone would walk into my gym and be like do you mind if I do this squat program in the back?

It's called Smolov. And I'd be like, no, no, please do not. You do not need to squat sixes every single day inside 90% for the next 10 weeks. Please stop doing that. Yeah, that's definitely one of those programs that it looks so appealing. It's like when you look at it, you go, man, like if I did this, there's no way I can't get strong if I did this. But then it just fucking smashes 99% of the people that try it.

It's one of those things where of all the people that do it, there's only a small percentage of people that are going to survive. But whoever survives is going to be a world champion. Everyone else is going to be in the hospital. And whoever survives is going to be a world champion everyone else is going to be in the hospital yeah and and whoever survives is going to be the greatest yeah and that's why like abu jayev they used to call him the butcher because like that's kind of how it was like he was the bulgarian uh very famous bulgarian coach and the bulgarians fucking smashed at the olympics and weightlifting for for a long time especially back like in the 80s and early 90s and it was one of

the things were like it was just the revolving door people would come in and they would wash out and they would leave but everyone that could survive the training was great yeah i think that's that's cool if you're trying to produce like one or two world champions but if you're trying to like help a lot of people get in better shape then you want to just smash everybody we are not trying to produce world champions we are trying to produce strong healthy individuals that like weightlifting. Squat the house. You can do it for a long time. Yeah, be like us. Make sure that when you go to the gym, it's the most fun.

You're with your friends, and you're on a program that you can sustainably do so you can keep showing up to the gym with your friends all the time. Being really strong one time is not as cool as hanging out with your friends all the time. Being really strong one time is not as cool as hanging out with your friends all the time and getting stronger over time. But squat the house, what are they looking at in this? So it's three days a week.

Yeah, three days a week, and it's relatively low volume. Again, this is something you can add to your training. This happened to my wife for a while when we were at a gym years ago. The training at that gym was not was almost never like heavy squatting like they did they did it was a great gym she got really good results and she stayed very healthy but she was always like she was always complaining she was like i want to squat heavy i haven't squatted heavy in two months that that type of thing and she wanted to work on her squat but this gym just wasn't into heavy squatting for whatever reason how to

have a heavy gymnastics focus you got better gymnastics but and that's very common with many types of gyms whoever the whoever the coach is or the head coaches or the owner is you know they bend the training to whatever their experience was and this this person had a heavy gymnastics experience so it was a more gymnastic gym and what less of weightlifting gym but she loves weightlifting and wanted to squat more and so we'd always squat on the weekends either at our house or at a different gym and just to work on her squat so squat the house is an add-on program where three days a week you're going to do some type of squatting and then probably some type of either single leg work or or terminal hip extension work glute work so an example might be you know you'd five by five back squats and then you do three sets of 12 on rear for elevated split squats and that's it for that

day and so you could do you could do three days a week at a CrossFit gym just doing whatever the Metcon happens to be, and then you could do squat the house the other three days a week to really focus on your leg strength. Nice. The next program, I didn't learn until it was way too late how important creating this monster aerobic base. Oh, wait, the program is actually called Aerobic Monster.

I feel like there was like just such a culture of like, I do CrossFit so I don't have to run a long distance or row a long distance. Later I learned, and you can see anytime you start to check out the programs that the elite guys and girls are doing in the world and you realize that this aerobic base is a massive piece to just one, health and longevity and two, like if you want to be in the performance world, having that aerobic base is kind of like just, it is the fundamental piece of having a big engine.

Yeah, your aerobic capacity is phenomenally important. I mean, once you're strong enough in CrossFit, and I have to emphasize that piece, like, you have to be strong enough, and that changes every year. Every year it seems to be as far as competing goes, you have to be even stronger. But once you're strong enough, then it's a conditioning-based sport. Yeah.

Like, the strongest person, you go grab a powerlifter that can squat 800 pounds, and he might do well on one or two events in CrossFit, but he's not going to do well at all the events because he's super strong, but maybe his conditioning isn't the best. So you have to be strong enough, and then once you are strong enough, then you've got to really, really, really work on your anaerobic, anaerobic capacity. And so the Aerobic or sorry uh the aerobic monster program uh really helps people that that they want to work on just the aerobic conditioning side because that's not programmed a lot a lot of

crossfit gyms because it's boring super boring like people don't like it it's hard to sell gym memberships when you're like okay we're gonna just like run for 30 minutes today or whatever happens to be or we're gonna do more more rowing and more airdyne. And competitors fucking live on the rower and on the airdyne. But at a CrossFit gym, it's got to be more entertaining because people are there for fun. They want to have a good time. But if you're super serious about training, then you're probably going to row and airdyne a lot

because it's not going to beat you up, but it's going to really improve your aerobic capacity. So Aerobic Monster, three days a week, it's going to it's going to really improve your aerobic capacity so aerobic monster three days a week it just gives you some something aerobic to throw onto your workout so you maybe you do your hour class you do your strength you do your metcon and then you're going to do you know a 30 minute row or you're going to do like an example might be 30 on 30 on 30 off so to speak where you do like a hard row for 30 seconds then you do like a really easy row for 30 seconds you might do 10 sets of that take a five minute break and then do it again that that type of thing so it's not complicated at all but it works yeah the the interesting thing

when you kind of look at matt frazier i mean he's the best in the world and you look back at his training he had to come from a massive olympic lifting background and stronger than everyone on day one i mean the guy just he's clearly very comfortable around a barbell but he couldn't win i mean he didn't his first regional he didn't win but um you know in his development as an athlete it's sitting on the airdyne sitting on the rower and running. And those were the big pieces that he had to work on to get there and building that massive base, that aerobic capacity. Because it's just, if you can take your, if you're hanging out in that anaerobic zone, you're going to redline. You just can't hang out there the whole time.

But if you can build that capacity and really have a massive aerobic base, you can pace your workouts much better you're going to have a much better time scores whatever you're posting it's going to be significantly benefited by having just that big aerobic base the um the next one here the most painful thing in the world i mean yeah we the aerobic thing is long but Lord, anaerobic work a couple days a week on top of some conditioning. So anaerobic assault, tell us about this thing. Anaerobic assault is, I think it's like the coolest program out of all of them. Because I used to do a lot of this type of training.

This was a huge part of my strength conditioning journey, so to speak. Like before CrossFit came around, this was very similar to how i trained for everything it was always high intensity intervals strength training and high intensity intervals were like were just like my bread and butter and so anaerobic assault as an example like if you do a 30 second airdyne sprint every three minute on three minute like that type of work would be very anaerobic and if you've if you've never done that 100 like a 30 second 100 all you fucking have full full burn yourself into the ground effort 30 second sprint on an airdyne and then you know rest it for two minutes and try to do it again um if you've never done it it'll probably be three or four sets and you'll probably go throw

up yeah like it's it's it's very intense you don't sets, and you'll probably go throw up. It's very intense. You don't have to do just airdyne sprints. You could do five touch-and-go power cleans followed by a 15-second heavy sled push and do that every three minutes on the three-minute. So these high-intensity anaerobic intervals work very well for a number of things. The research shows that these type of intervals increase your VO2 max more than the aerobic stuff in a lot of cases. And then CrossFit, I mean, it's a very anaerobic sport. You need to have a good aerobic capacity, but most of the

conditioning work is, you know, it's less than 15 or 20 minutes as far as the Metcons go. And so some people come in and maybe they're strong or maybe they have a really good aerobic base like if you're a weightlifter or a powerlifter you know you probably have the strength piece more or less handled assuming your mobility is there and you understand how to do all the movements and then other people come in from the other side of the spectrum from the endurance community and they think they're in really really good shape but then you have them do some type of like high intensity interval like the five touch and go power cleans and then push the heavy sled they just fall apart because they're not used to that level of exertion.

They can sustain a low level of exertion for a long time, but they can't do a high level of exertion. They can't sprint, so to speak. So for people that need to work on speed for Metcons, if you get to the end of the Metcon and you're like, OK, that person's right in front of me. I need to pass them. I need to turn on the afterburners, so to speak.

Anaerobic Assault is a very good program for teaching you how to kick it into high gear and go extra fast while metconning and feel the pain you're gonna feel the pain for sure feel it i just think that that's i mean aerobic monster and anaerobic assault together actually work pretty well yeah because they're like complete opposite ends of the spectrum if you like want to get an awesome cardio shape without beating yourself up doing those together that's awesome uh my first pull-up there's as a gym owner and coach and just is there anything cooler than somebody walking in and struggling for the first couple months and then getting their first pull-up it's kind of like yeah this the the beginning rite of passage of oh wow i'm getting stronger i'm getting leaner i'm getting in shape and it's

everyone can do it it's tangible there's like a thing you're right now you're hanging next thing you know your chin's above the bar and you're really starting to accomplish something um a lot of the barbell work it it can be weird working with an implement that you're not comfortable with, but you're going to hang from the bar. One day, we've designed a program that's going to help you get your chin above it, and you're going to be able to see results. I mean, there's literally nothing better than seeing someone's face the first time they get their first pull-up. Yeah, a lot of people come into the gym, and they're like, it's been like their lifelong dream. Yeah.

Like, I'm going to do a pull-up someday. Yeah. If you've been doing fitness your whole life, you're kind of like, oh, wow, okay. Yeah. Great. I'll help you with that. Like, it seems like it's not a big deal if, like, you've always been able to do pull-ups. Yeah.

I did gymnastics from age three, basically. I've been able to do pull-ups my whole life. But some people just, like, they've never worked out. And now they're 40 years old. And, like, they think it's so cool if they could ever do a pull-up. And I've helped many people do that. Yeah. Just like you said, like, their first pull-up and their first muscle-up, they think it's so cool if they could ever do a pull-up and help many people do that. And just like you said, like their first pull-up and the first muscle-up, like it's, it's a huge celebration. Yeah.

And it's so tangible. Like they know if they got it, like, you know, if you got your muscle-up either up there or you're not. Yeah. Right. And people love it. Yeah. I love it. And there is a process to it, but in that process, what happens is people lose weight because they start working out. They get on a program that's working.

They start to develop some strength. All of a sudden, you can see the little pieces coming together. In this program, there's a lot of the static holds. There's a lot of just the programming pieces. I love it when someone comes in and they're like, oh, I can't do that. In the back of your brain as a coach, you're always just like, oh, no, you can definitely do this. You're probably two to three months away. Like, in 12 weeks, I can probably get you here just because you've seen it so many times.

But it's such a distant goal for so many people that don't have it, have always wanted to do it. And there's really just some, like, mechanical pieces that you have to work on and just developing some vertical pulling strength totally i mean certainly if you're 50 pounds overweight then there's a weight loss component to this as well but a lot of people they are thin like they're not overweight and they still don't have the pulling strength and so this this get your first pull-up program you know it focuses on the pull-ups specifically but it starts with like chin over bar holds and then it works on um like eccentric pull-ups and then you know holding at the halfway point for pull-ups and then getting like partner assisted pull-ups and then it progresses you over time

from easier to accomplish things like the isometric holds and the eccentrics over to your partner assisted to um you know doing pull-ups all the way on your own and then eventually on to um you know eventually doing repetitions on your own and and doing a larger variety of different types of pull-ups you can have um you can build strength through the variety of chin-ups pull-ups wide grip narrow grip etc yeah and then there's a lot of assistance work in there as well you know just basic basic hypertrophies like bodybuilding type stuff where you're doing you know reverse flies you're doing bicep curls and and you're doing you know lat specific exercises just to get a little bit of a pump in all of your pulling muscles and that's one of the biggest things

i actually when i see people trying to get their first pull up just not understanding the mechanics of how the lat works and and the ability to pull from your, you know, from your lat. And you just see them like, oh, it flares out. They're trying to do a bicep curl with their body weight. And it really just comes down to, you know, putting some accessory movements in there that can activate the right musculature, work on just the pulling mechanics and, you know, doing some static holds you're gonna get there we got you we have a program designed specifically for you to get your first pull-up yeah and again it's an add-on program yeah you can add this to whatever you're currently doing just to to

progress towards that one very specific goal while still maintaining all the rest of your skills and still getting stronger and better in shape um with everything else that's not pull-ups yeah i love this next one because there probably is nothing more terrifying than sitting in the back room of a weightlifting meet, getting warmed up, and then you walk out onto that platform and you have to go make a snatch. Yeah. The barbell beginner to meet.

It's a three-month program, right? Mm-hmm. And we're going to take you to your first weightlifting meet. Trust me, it is terrifying. You're wearing a singlet. Nobody practices wearing the singlet. It's terrifying out there. You feel so vulnerable. All these people are looking at you. You're just in this funky little thing. But yeah, I remember my very first weightlifting meet and God, it's terrifying to go out there like there needs to be there i mean there is something that can help you get to your first meet but it really is a frightening

process and you don't know exactly you know how many days should i take off what are you doing when your energy gets low if you if you have to make weight um there's just so many little things that play into weightlifting that i think the majority of the public definitely doesn't understand but even like a crossfitter going into it because when you're in the gym it's just that play into weightlifting that I think the majority of the public definitely doesn't understand. But even like a CrossFitter going into it because when you're in the gym, it's just, you know, oh, Bill, too heavy double today. Well, okay, if you miss weights, it doesn't matter. Well, if you miss your first lift, you're a head case

when you're on the platform at your first meet. So the fact that there's a program and some accessory things that we have to get people to their first meet so um the fact that there's a a program and and some accessory things that we have um to get people to their first meet and build that confidence i love it yeah i like this program it's very traditional weightlifting where again like kind of like i mentioned earlier you know you're gonna do some type of a some type of a squat some type of core core not not like abs torso core but like like main weightlifting movement snatches clean jerks and then you're gonna do some type of a pull and then maybe some weightlifting specific assistance movements where you're going to be doing you know a push press

and followed by you know something like an RDL which would be really really common in the world of weightlifting and every day is going to be pretty much the same there's not a lot of variety in a lot of weightlifting programs like just like i said like it's usually like four or five maybe six movements at the most and categorically they're pretty much the same there's there's almost always like a snatch or clean jerk there's almost always like some type of assistance movement where whether you're doing you know hang power cleans or you're doing snatch pulls there's some type of or even or even like a snatch balance type of thing, but there's some type of assistance work specifically for the main lifts.

And then there's a heavy squat or a speed squat, and then some type of just assistance work, usually hamstring and or shoulder overhead related. Yeah. I wish I had done this program the first time i did weightlifting meet um i had no coach i had no real clue i was just like no no idea how to pick an opener everyone just on the internet good luck finding the right thing to do out there.

And yeah, what an experience. I actually made, I think I went like, I think I made one snatch, my opener. And then after that, it was a disaster because he opened too high. And you know, it happens. I was the opposite. Really? I always open too low

and I always like fucking threw it over my head. And I was like, I knew I should have opened higher than that. I missed my first lift and then I put more weight on the bar and it was fine. Have you ever gone six for six? I think I've gone six for six. Yeah, yeah.

I never have. It's either I missed the first lift, and then I hit the rest, or go six for six. I was never one to really miss a lot of lifts. Yeah. I was very, very consistent. I was really good at hitting my first snatch and then just having way too much weight on the bar yeah imagine that imagine that that's like andy andy andy hit a pr i forget what it was like he was competing it was like at the arnold like in 2007 or something like that and like and he hit he hit a pr and was like oh man i hit pr like

should i should i how much how much you think i should go up and i was like, oh, man, I hit a PR. Like, how much do you think I should go up? And I was like, I don't know, one or two kilos? And he was like, put 10 on it. Something like that. Like you put on an absurd amount of weights. And I was like, all right, man, go have fun. I'm going to set a deadlift PR in front of everyone. That's awesome.

Yeah, I think he didn't even get close. But he didn't care. He would have been bummed that he didn't try. I think it took me three or four meets before I even made my second snatch, and I remember making the second snatch. I dropped it, and as I was going back to pick my next weight, just walking to the platform and being like, I've already PR'd.

I've made two of the three. I've never done this before. There's no way I'm going to make the third one. I should have just kicked the bar and then walked off because there was no chance that I was going to make the third one. I was already just so stoked that I made the second lift. It's like, hey, there's one more. You should get your head back in the game.

Strongman accessory. I actually, if there is one piece of this that I need to do, because I've never really done a ton of strongman work, is the Strongman Accessory program. Yeah, a lot of people, they want to get stronger, but they don't want to do, for whatever reason, they don't want to do more squats and deadlifts. They want something more fun to do to help them build strength.

And so the Strongman Accessory program, it's pretty low volume. You might only have like two movements per day but again i think it's something that you could do at the very beginning of the workouts you're already doing do some warm-up do some heavy strongman stuff and then go into whatever your your your strength work is and then you're metcon and then you're done yeah that type of thing so it adds a strength component but but it's not just more of the same right so you might end up doing, you know, heavy overhead yoke walks and then, like, heavy one-arm farmer's carries. Yeah. And then, you know, then after that you can go deadlift

and pull some cleans and do your mat con. Yeah. Well, one thing that's super cool about the strongman work and one reason I want to get into it, I just never really, like, dedicated the time, is because the implements are so awkward, you get that, like, raw just man strength going on, holding all that stuff.

Like, those guys have just, if you see their core, you think at first they're, like, kind of fat, and then you realize it's like, oh, no, no, no, they have all of the abs built so well, and, like, that thing that looks fat is just rock. Some of them clearly eat like 20,000 calories a day. But their just core is so thick. And that transfers over into every single lift and everything you're going to be doing.

Like that is the base of strength in there to be able to stabilize your spine and have just a rock solid core picking up odd objects not on a barbell which is like the perfect tool the most balanced tool which takes a lot of the stress away from your body and puts it into the implement doing the strongman stuff carrying one-armed farmers carries if you don't have the abs if you don't have the core for that you're going to fold in half and that's not going to be pretty so it's it's it's hard work and it's going to make you incredibly strong i think yoke walks and one-armed farmers carries are like two of the absolute best core exercises on the planet as far as far as like spinal stability yeah dude there's nothing better yeah i uh we we push sleds and pull sleds and stuff. Actually, I was pulling a sled outside this gym here.

May or may not have clipped a mirror on a car parked on the side of the road, which I did not claim. I did my own assessment and realized that everything was good. But I really enjoy pushing sleds, pulling sleds. I'm stoked to get in and do a little uh a little bit more of the strongman stuff um open prep we've got three months getting people ready for the open yeah open preps you know specifically to get you ready for either the crossfit open or or other competitions that you think are going to be similar like the crossfit open has it has a

definite style to it. The Open, Regionals, and the Games, they're not the same competition. They are radically different. So the Open tends to be Metcons. In the past, it hasn't been nearly as heavy as Regionals or the Games, although that's changed a little bit over time. But for the most part, you know it's going to be workouts that are kind of like eight minutes to 15 minutes and and it's going to be it's going to be pretty basic cross-fitting movements there's they're not going to be a whole lot of variety like i've never heard that before now i gotta go learn how to do it that that type of thing and so uh the the open prep course gets people ready for that style of competition you know as an example you might

have like like a 16 minute emom where you're doing one thing the first minute and one thing the second minute say the first minute you're doing 10 thrusters and the second minute you're doing three muscle-ups or three pull-ups or something like that and then and then maybe you take a five minute break and then you do something similar again but you just switch out the movements yeah one thing that i know i struggled with so much heavy though yeah is well the that's kind of what I was getting into is the Metcon piece of it. So much of getting into the open is what is your pacing strategy and just being there? Like you have to understand how your body's going to feel at all moments inside a 16 minute workout. And how are you pacing that? And you were,

I think you said it yesterday, like 80% for 80% of the workout. Yeah, so we used to coach at our gym, like 80% effort for the first 80% of the workout. So if it's a 20-minute AMRAP, you go 80% full speed for the first 16 minutes. And the last four minutes, you can just burn it down. You don't want to burn it down for the first four minutes and then hate life for the next 16 minutes. Some people do. They try that, and then they learn that's not a good idea anymore. You can't see me, but I'm raising my hand.

That was me. Just smashing people for the first 10 minutes. And then that last 10 minutes, be like, let's see how long I can just hang out on the red line, just totally dead as everyone passes me by. Yeah, I was never afraid to go out too hard too early. But when you get into the open, it really is just being in that place and being comfortable knowing how you feel through a 20 minute AMRAP like you're going to

have to go to those places. And then also what does it feel like when you're doing a six minute workout because you're going to have to do that as well. You know you may have to pick up some some heavy weights after that. So the ability to just prepare yourself, knowing the structure of the Open, knowing kind of the time domains, the implements that you'll be using, all those things are in this program so that you can just start to practice what it feels like and put yourself in that game day mentality

so that when the Open gets here, you're going to be ready to rock. Right on. What about the bonus materials? Bonus materials, nutrition for weightlifters. Yeah, we kind of already touched on that one. Yeah. It's nutrition for weightlifters is exactly what it sounds like.

Yeah, it goes really well with flight weightlifting. And then on top of that, flight school. So flight, you're getting nutrition for weightlifters. Flight weightlifting is 24 months long, long-term program, and flight school. You're going to be a phenomenal weightlifters flight weightlifting is what 24 months long long-term program and flight school you're gonna be a phenomenal weightlifter yeah flight flight school is an awesome program um kurt mulliken and alex macklin put that together and alex is super technical kurt is an awesome weightlifter and so those guys put together a technique course to specifically go over all the different aspects of

how to snatch clean and jerk technically correct if your technique isn't spot on and you're then you're not going to have the best leverage to move the most weight like the whole point of having good technique is that number one you're putting yourself in the most biomechanically stable position where you're not going to you're not going to be injuring any of your joints putting the stress on the muscle as opposed to the joints, or at least the stress is spread out amongst the joints, and it's not stressing any one joint any more than it needs to be. So you can stay healthy for longer. And then the other piece is that by having good technique, you are in the strongest mechanical position possible, which means that you're going to be able to move the most weight possible because you have better leverage.

And so no matter how strong you are if your technique isn't very good then you're just not going to be as good as you possibly could get so technique is phenomenally important and those guys do a very good job of going over every aspect of technique in that flight school technique course yeah the the faction foods nutrition course this one was actually uh new to me i did not know about this i knew about all the the nutrition for weightlifters and flight weightlifting stuff, but what is Faction Foods Nutrition Guide course? So our gym in Memphis, Tennessee is called Faction Strength and Conditioning. So I actually made this for our athletes years and years ago. But the concepts in that course are, you know,

they're evergreen. They're never going to go out of style, so to speak. And we start very basic, like, you know, what kind of setup do you need in your we start very basic like you know what what kind of setup do you need in your kitchen like what you know what kind of knives you need what kind of pans do you need like how do you how do you cook in bulk what kind of tupperware do you need it's it's there's a big logistical component to to nutrition where if you have everything that you need in order to have good food available and prepared then you'll eat it and if you don't then you'll eat something yeah and it might not be the best thing for you. So we start off with the, with those logistical concerns, like how do you set up your kitchen? Um, how do you, how do you cook? Um, and how do you make

good food available? That way you can be successful. And then we go through all the, all the details of carbs and fats and proteins and how to piece it all together and what your plate is supposed to look like and how to balance your macros and we do some behavior change stuff in there as well and then i even have a one bonus section in there where i talk about training and the different types of training and what burns body fat and what doesn't that type of thing so a very cool comprehensive nutrition course that it's not specific to weightlifting or crossfit it's just it's just anyone that needs to know how to eat and what's in their food and how to set up your kitchen, that is very good for learning those skills.

And then the final piece to this gigantic, literally the most comprehensive program I've ever seen or programs combined into one place. Maximum mobility, recovery. Yeah, recovery and just having enough range of motion to do the movements correctly. We talked about technique a second ago. I mean, you can know how to do something. Yeah.

But if you don't have the mobility for it, there's no chance. Like, I might be able to teach you how to do the splits, and then you just can't do the splits. There's nothing you can do about it if you just can't achieve a position. If you can't put your foot behind your head, there's no amount of you going like, no, no, no, pull this way, pull that way, lift it up higher, pull it back, push your head forward.

You just can't do it. So same thing with doing snatches and cleans and jerks and pistols or whatever it is. If you just can't achieve a position, there's no hope for you. So you have to have adequate mobility. First step is figuring out where you lack mobility if you can't get into a full depth squat well there there's multiple reasons you might not be able to get into a full depth squat you might not have the ankle

mobility you know and have the hip mobility might be an internal rotation issue might be an external rotation issue you really don't know until you go through some type of comprehensive assessment to see where where you're actually where the problem is coming from. You need to figure out the cause. Once you figure out the cause, well, then attacking the problem isn't that big of a deal. But I've seen people where they're like, oh, man, like I can't squat at all. And they're like, okay, like, you know, I need a good hamstring stretch. What kind of hamstring stretches do you know? And I'm like, why do you want to stretch your hamstrings?

And they're like, well, I can't squat down all the way. And I'm like, okay. And we go through an assessment, and like their hamstrings are totally fine. And they may have an ankle mobility problem. That's really why they can't squat down all the way. And I'm like, okay. And we go through an assessment, and their hamstrings are totally fine. And they may have an ankle mobility problem, and that's really why they can't do it. Or they just haven't tried out different ways to squat. Like, okay, maybe they need wider feet, and maybe they need to toe out a little bit.

They've got long limbs or whatever it happens to be. But mobility is like the big thing. If you don't have mobility first, there's no hope for you. Like you can't get strong through a range of motion you can't achieve at all, and you can't have good first there's no hope for you like you can't you can't get strong through a range of motion you can't achieve it all and you can't have good technique through a range of motion you can't achieve it all it's like it's like the base yeah and if you do not have the mobility and you start loading especially with very heavy weights you are headed down a path not just a very quick path to getting injured but then you've got a one-year

process to undo all of the really poor movement patterns that you've been developing and hardwiring into your body so the the mobility needs to be there and understanding proper ranges of motion or optimal ranges of motion like where's your joint actually supposed to go like is it a mobility or is a stability problem and finding what those ranges are and and having a plan to kind of go back or to to start tackling where your limitations are is is a massive thing yeah so maximum mobility takes you through a comprehensive self-assessment nice uh that way you can figure out what needs work and what doesn't

need work that way you're not you know wasting time stretching things that already have everyone wants to stretch their hamstrings. That's all people think about. No one ever thinks about the flexion in their spine. No. Can you bend over and touch your toes? Hamstrings. It's like, probably not.

Probably not the hamstrings. You might just, we could get another show. Yeah, so maximum mobility will just help you understand exactly where you need range of motion. Then it'll tell you what to do to fix that range of motion. It's very helpful in that sense where it tells you what to do. I'm sorry, it tells you what needs work and what to do about it. Done.

I feel like we could literally spend an entire show on every single one of these programs. I have more stuff than this, by the way, to put on here that I haven't added yet. We're going to be adding more. There's going to be more, but we went through and picked the 11 top-selling, most-used programs and threw them all into the Shrugged Collective Program Vault here. So just to recap where we're at, the long-term programs, 18-plus months, flight weightlifting, muscle gain challenge, the shrugged strength challenge. Hear me enunciate shrugged strength challenge. I saw that.

Yeah, I felt it. That was good. And then the short-term programs where you're going to be three days a week and these are being added on or kind of combined together to create your super secret program. You can tell us all about it. Boulders for shoulders, getting healthy shoulders, making sure we have enough range of motion

and proper overhead positioning. Squat the house, squat program so that you're getting under the barbell a little bit more. Leg strength, core strength, all those fun pieces. Aerobic monster, building that big aerobic base. The anaerobic assault, going to the pain cave. My first pull-up, making sure that you are able to achieve kind of that, the first, you get your first gold medal on

getting your first pull-up, barbell beginner to meet, learning how to get on to the platform for the first time, the strongman accessory program, and adding some of the some more odd object implements into your training. Open prep prepping you for CrossFit Open and then the four bonus gifts. Nutrition for weightlifters, flight school, both of those two

programs going along with flight weightlifting. Just very good courses in general. Faction Foods Nutrition Course. That Faction Foods Nutrition Course. That Faction Foods Nutrition Course is really cool just as like a baseline to understanding how to create really good habits inside your house. We see people just all the time just they want to be better, but they don't even have the basic understanding or premise of how to be healthy. And the final one, maximum mobility.

So over the years, all of these programs have gone for between $47 and $197 a month. We're not going to do that to you today. So all 11 programs, the four free gifts, we have opened the vault up and it is going to be the low monthly cost of $47 a month. All 11 programs, the four free gifts, we have opened the vault up, and it is going to be the low monthly cost of $47 a month. So 11 programs, four free gifts, walking you through everything you need to know about weightlifting, video demos, written demos, getting you links to Technique Watts if you really want to dig into six- to eight-minute,, ten minute in-depth explanations of each of the movements in there, plus just long-term sustainable understanding of why we're doing these programs. The longer the ramp, the safer, the more injury

free, and the better results you're going to have. So for $47 a month, and on top of that, we've got a private Facebook group that we're going to be getting you into where all of the Shrugged Collective hosts, so we've got Mr. Mike Bledsoe, Doug and I, Ryan Fisher hangs out in there, and on top of that, we've just got hundreds of the best coaches in the country who have been traveling the world for the last six years, meeting and greeting and shaking hands and talking to the best and brightest minds and this network we have created would be terrible if we just kept it to ourselves

that's called being selfish we're not going to do that so we put everyone in a facebook group so that you can post videos you can talk to people that are doing the programs with you. We've got all kinds of incredibly smart trainers in there to help you along the way. Yeah, and we're in there too. So if you have a question for us, just say, hey, Doug, what's going on with this? We'll be in there to help you. So, yeah, the Shrug Collective Program Vault is being launched. $47 a month. 11 programs. The Facebook group.

Access to all of the hosts. Access to tons of coaches and trainers. Nutritionists from around the country. And we would love to have you be a part of it. We know you're going to see the results. We know you're going to get stronger. We know you're going to get leaner. We know it's going to be more fun.

And we most importantly know it's going to be done in a manner that is going to keep you healthy, safe, and injury-free. So make sure you come check us out. It's shrugcollective backslash vault. shrugcollective backslash vault. shrugcollective.com

backslash vault. That too. shrugcollective.com backslash vault. Some of the not-so-tech savvy people are probably like, okay probably like okay shrug collective.com slash vault there's got to be a dot com in there somewhere yeah shrug collective.com backslash vault 47 a month 11 programs access to all the coolest coaches and um we look forward to hanging out with you making you strong and um adding a lot of value to this journey of weightlifting that you're on. Yeah, and if you get in there and you look at all these programs and you're like, man, this is totally not what I thought it was going to be,

then there's a 30-day money-back guarantee. There's fucking totally no risk involved. You can get in there and check it out. If you like it, then we hope you stay. And if you don't like it, then just send us an email, helpwithbarbershug.com, and we need a 15-day notice, and we'll get you out of there. 30-day refund.

We know you're going to like it. All the programs are awesome. We're going to be adding stuff to this as we get going. Now we have a hub where we can put all the work we've done and all of the future work that we will be doing. So $47 a month, saving you 87% off of what the normal retail cost of these programs would be. If you have questions, you can always just go to help at barbellstruggle.com

and we're happy to help you out. Hopefully we answered most of them on this, but there's a chance we didn't, so reach out to us. We'd love to hear from you. For sure. Shrugcollective.com backslash Evolt. I'm Anders. That's Doug. Thanks for hanging out with us. We did it!