WHOOP Podcast - Building the Foundation of a Solid Strength Training Program with Dr. Andy Galpin

Episode Date: April 12, 2023

On this week’s episode, WHOOP VP of Performance Science Kristen Holmes is joined by Dr. Andy Galpin. Dr. Galpin is a professor of kinesiology at California State University, Fullerton and an expert in exercise science. He is also the Director of the Center for Sport Performance at CSU Fullerton where he conducts kinesiology and human performance research. Dr. Galpin and Kristen will discuss how to Dr. Galpin describes strength training (3:00), getting started on a program (5:45), neural adaptations and how muscles and bones work together (7:40), how to train differently based on your desired results (14:00), training for high performance vs. longevity (20:55), how speed plays a role in strength training (29:40), recommendations for a basic training routine (36:45), how Andy trains his pro athletes (47:15), tips on how to accelerate recovery (50:25), strength training advice for women (55:35), and the best tips to optimize your strength training program (58:47).Resources:Dr. Galpin on InstagramDr. Galpin on TwitterDr. Galpin on YouTubeDr. Galpin’s WebsiteSupport the showFollow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn

What's up, folks? Welcome back to the WOOP podcast, where we are on a mission to unlock human performance. I'm your host, Will Ahmed, founder and CEO of WOOP. On this week's episode, WOOP VP of Performance Science, Kristen Holmes, is joined by Dr. Andy Galpin. Dr. Galpin is a professor of kinesiology at California State University. Fullerton and an expert in exercise science. He's also the director of the Center for Sport Performance at CSU Fullerton, where he conducts kinesiology and human performance research. Kristen and Dr. Galpin will discuss how to get started on a strength program. Spoiler form

can have a much greater impact, and it's not always about the bigger muscles. How to train differently based on desired results. Five key areas here. skill, speed, power, muscle, strength. The differences in training for longevity and human performance. They get into nutrition, sleep, the actual workout itself. How Andy works with his athletes, creating specific plans for superstars. And recovery tips. How best to stay injury-free.

If you're new to Whoop, you can use the code Will W-I-L. When you're checking out, get a $60 credit on Whoop accessories. That's for new bands, battery packs, and w-y-l. more. That is join.wup.com. If you have a question was he answered on the podcast, email us podcast at whoop.com or call us 508-443-4952. Without further ado, here are Kristen Holmes and Dr. Andy Galpin. Today I'm joined by exercise scientist and absolute expert in all things human performance, Dr. Andy Galpin. Dr. Galpin is a professor of kinesiology at California State University Fullerton, where he also conducts human performance research as the director of the

Center for Sports Performance, alongside Dr. Galton's teaching and research at Cal State Bulletin. He is a strength coach for numerous professional athletes, including NBA All-Stars, MLB-M-VPs, Olympic medalists, Hall of Famers from multiple sports, NFL Pro Bowlers, and more. Andy, a very warm welcome to the Woot Podcast. No, man, quite an introduction. Thank you. I'm excited to be here. Yeah, we can't wait to chat today.

I'd love to tackle the science behind resistance training, of course, and actually dig in a little bit on how wearables have really struggled to measure muscular load. So some of the limitations around that. And I also want to dig into how weight training can impact health and why it's important for everyone, whether one considers themselves an athlete or not, you know, how resistance training can really amplify health and wellness just generally. So perhaps to start us off, Andy, how do you defined strength training. Oh, boy. I'm not sure how far

you want me to jump off here. We can just do an overview. Then we can kind of talk about adaptation and I'll take power speed, hypotrophy strength. Yeah, the reason I sort of laughed there is that's actually, I'm giving away a little bit of a secret here.

I am. So hopefully none of my students are listening. But one of the things I do in my senior level program design class, so this is, of course, where students are having them, you know, getting an undergraduate to bring in theisiology. and they've taken multiple strength initiation courses and this is

a senior slash Bradd level actually and they're learning really detailed program design like probably way more detail that we'll cover today one of the things I do in that course is I ask that question and I ask what's cardiovascular exercise and I ask what's terrific exercise and you'll be stunned how

there's like basically no ability to do so you can't define them they're extremely arbitrary and that they don't really have any meaning outside of either being extremely vague to where they're unhelpful or being so specific that they're, you know, that not a helpful as well. So I think colloquially, if you want to just define it as strength training, and the reason I say this is, it could be body weight. There are tons of highly effective strategies for chest trip body weight. So you can't say something where it's like,

well, when you have external load. Like, no, that's not it. It's like, never at all. gravity is plenty of an external load to do much of strength training so in general I'll actually go the other direction which is not to find like the strategies and parameters what you have to do it's actually the back end adaptation or result so it's any sort of training in which the primary goal is to enhance

strength or force production those are interchangeable or muscle size or something equivalent that's like the three ways to say it's strength muscle size or something equivalent because you get a lot of of different directions as well so that i think from the big picture that's what we're trying to ultimately do um there are also plenty plenty of all their positive things that you can get like postural improvements like joint health like tissue connected to so you don't want to just rank and you don't want to put it as something as small of a bucket is well this is only something you're

trying to do if you're trying to get big and strong that is that's something we fought 30 years to get people away from thinking and so i want to be very careful at the honest end to not set people well, on that mistake as well. So that is like the biggest non-hanser ever, especially in the first five seconds of a show. No, no, it's good. I mean, it's good to understand that it, you know, it's, it is hard to define, you know, and it's maybe that we can, we can narrow our focus a little a bit by, you know, what, what are the adaptations we're looking to train when we start a strength program and how are they achieved, you know, at, at the mechanistic level? Yeah, sure. So you can bucket this a bunch of different ways, but I'll make it some,

somewhat easy. And this is how I typically have one in it. So the very first one you can think about is strength training is highly effective at skill development. What I mean, it is actually, if you think about just motor control and motor learning, this is your ability to control what your body does consciously or so consciously. And so this is everything from unconsciously to things like posture, right? Fantastic. We know that that can happen. You have a whole series of muscles in your body that are what we call anti-gravity or postural. So this is your soleus, the small, muscle that's on the back of your ankle goes to your heel. This is your spinal erectors.

And they're meant to keep you erect and upright. Strength training is effective at an heater enhancing the strength of those cores, but also just simply getting to fire and be more consistent subconsciously so that your non-paying attention to posture is improved. To the conscious side, it can be things like, again, a changing movement pattern. So which muscle in your lower body fires first when you're squatting or bending or hingeing? Which one fires, second, third, and fourth. All that is motor control in motor learning.

It is, of course, transfers to skill. So your golf swing, your throwing of a javelin, any of these things are there. So I call that a whole skill development, which is simply teaching your body to move in a certain way or not move a certain way, both conscious and unconscious. Frankly, that alone is worth an entire series of discussion. Yeah. But I'll just capture that. And again, that's my way to acknowledge right out the gate. String training is not just about bigger muscles of stronger performance.

It is about health. It is about maintaining and reducing injury risk, coming back from injury, et cetera, et cetera. And we can certainly talk more about that if you like, but I'll just call that all, like, movement skill. Maybe talk about it from the lens of like neural adaptation. Because that, you know, I think when I think about skill, I think about neural adaptation. Yeah. So if you think about how, maybe we'll go back in a quick step, how she lets move. So most people think about it

From the perspective of you know, I have to contract my muscles Well, that's actually a three-part series in order to get you to move So the reality of it is nothing in your body moves unless your bones move Like, that's it, right? The only reason you have muscles for the most part in this context Is to help bones move, right? Or not hold them stable so that another part of the bone can move, right? So what we're really trying to do is move bone

In order to do that as a three-part thing Part one is there has to be some sort of signal, and this is the nervous system, right? This starts off the central nervous system. This is either your brain stem or your spinal cord, and this could even be the different parts of your brain, whether this is an active movement, like you're trying to reach up and touch the camera intentionally, or you're just reacting something hits your shoulder and you flinch, like those are going to happen at different parts, but then all the central nervous system, which is a brain, brain stem, the spinal cord. Then you have the peripheral nervous system, and this is where they extend out from that central nervous system,

out to the hand to the tip of the muscle. So this is, you know, the nerve ending that's going from the middle of your spine all the way to the tip of your finger. All that colloquially put together, we'll just call that the nervous system. So to not differentiate too much neuroscience right now. Some signal has to come together,

whether it is reactive to nature, whether it is conscious, the somatic, and you're trying to control position. Step one, nervous system. Step two, then the nervous system has to tell muscle to contract. So then the muscle has to, you know, cause its contraction. And step three, the muscle actually doesn't, attached the bone. That's a big misunderstanding. That's not how it works. Muscle doesn't ever

attached the bone, never once. It all comes together. In fact, all of your muscles are made up of millions and millions and millions and billions, in fact, of individual muscle fibers. Each muscle fiber has something wrapping around it that we call connected tissue. Those all bundled together, those are all wrapped around with more connected tissue. Those are all lumped together with a giant muscle, and those are wrapped around with connected tissue. And those are typically lumped together like muscle groups and those are wrapped around sometimes with connected tissue sometimes. But regardless, all

that stuff comes together and fuses into things like tendons and ligaments. In this particular case we're trying to attach to a bone. So if you think about something like the quadriceps, so you hit the quadriceps is four muscles on your thigh, right? That's what we call it the quad. Each one of that

has their own wrapping and they all come together at one point in the bottom or the front of your knee rather and they connect and form one particular thing that we call your patella. That patella crosses over the front of your kneecap and inserts into the front of your shin bone. So when you squeeze your quad,

it pulls across the kneecap, it pulls the front of your tibia up and extends your leg forward. So that piece, connective tissue piece, whether that's in the muscle cell or coming together to make those tendons, is what is required to actually move in the body.

So to really give back your question now, we have three major players that have to be functioning correctly to move correctly. The nerve system, the skeletal muscle contraction, and then the connected tissue all have to happen there. And this is why, again, we can either using neural change, like motor control, this is motor learning. This is why I call it like motor units or the functional units of contract muscle. And so we just teach you, hey, fire this quad muscle a little bit before that quad muscle next time. Or, in fact, fire the quad a little bit slower and let the hands.

string go first or whatever it is right so it could be within a muscle group it could be within motor units in an individual muscle or it could be just sequencing so most we don't realize that when you do something like a bicep curl so when your bicep muscles are curling your triceps which are behind your elbow are actually contracting as well and so if they both contract equally nothing moves because the front of the back are contracting right and so one of the major adaptations that we now we know happens with strength training is you learn to turn your trice off more effective. And so you're, you're able to, quote, unquote, contract your bicep better, move it faster and more force, not because the bicep got any better. You just

stop the thing that's behind it from, you know, holding it back. And so you can imagine having like a tug-o war and two sides pulling the opposite direction, and then you just learn to have one side stop, and that's going to make the other side go faster. So that is one of them. There is, so there's sequencing things. There are firing rates. So the rate of which the individual neurons can fire, can be sequenced properly. There's a whole host of neuroanatomy actually walking through. Neuromuscular junction, anything that happens in there between the acetylcholine release to the pre-endipose synaptic left, the ligand gates, receptor sodium channels, all the way into the sarcopysmal,

reticulum, to the individual calcium sensitivity of the mice. Like all this neuroanatomy, like, or micro-anatomy rather I could go into on the nervous and the muscle side, all of those things adapt. And this is what allows things like more strength and force production and speed independent of size. Right. Right. So you can get stronger and produce more force without getting any bigger muscle, although those are highly related, with any of these neural or muscular adaptations. The same thing can adapt to with connective tissue.

So improvements in the connected tissue sites don't necessarily mean more muscle size, but would absolutely mean more force production. there. So we have a whole cascade of ways we can move better. We can move faster. They can move more effectively all the way from the individual nerve filing to the individual muscle fiber to which muscle we fire in what sequence and what timing wise to the angle in which the muscle is oriented to the boat. All things like this called penetration angle. All adaptations like that occur to either enhance or change movement in any way we want. that are independent of just simple things like size or endurance. I don't if that's where you're going, but that's a quick rundown.

No, no, that's amazing. And so how should we train differently if we're looking to, you know, build skills like strength and power versus size, you know, via hypertrophy, for example? Yeah. So when we lived back and we said, okay, there's these different adaptations, the first one we talked about was skill, right? Well, after that, just to finish that, because it's going to directly answer your question. Yeah. The next one is speed, then power, and then strength, and then muscle size. And then there's a bunch down the endurance, muscular endurance, and things on there.

And so the reason I do those in those order is because really you don't want to think about these things as hard cuts. You want to think about these as very blended overlapping adaptations. And I mean that to say, if you were to get better at skill, you're probably going to move faster. That alone. I don't actually need to improve the top end of the loss of the capacity of my muscle fibers for me to move faster as a human. If you look at like the track world, look at what's due and Dan have done at Altus, right? You're going to hear them talk about things like you need to have a good rhythm. Like what? Like, why do I find my 100 meter sprinter?

What the hell this rhythm happens? And then you get around those folks and you're like, oh. Oh, yeah. That's everything, right? And any athlete is like, oh, yeah, especially if you try to get faster, you know exactly what I'm going to say that. So just the fact that you got better, more skilled, you probably moved faster. But if you get more skilled, that will have zero bearing on your physical size. Like hypertrophy, like it's not related.

And so hypertrophy is at the end or in that spectrum because if you flag those two things, they're not going to do the same thing as if you add more muscle sides, that is not going to change how you move at, like, how old. There's just no relationship there whatsoever. But there's a relationship between the first one and the second one, skill. Right. And then if you go from speed to power, but you realize this power is simply speed multiplied by strength. And so if you improve speed, you for sure have improved out. There's no way around it. But they're also not the exact same thing.

So once you go from power to strength, we see, again, obviously I just gave you that formula. So you know clearly there's that relationship. Right. But just because you got stronger doesn't necessarily mean you got that much faster. Right. All right. And also just because you got stronger, there's. is a skill component there. If you get more skill, especially if you look at like power

lifters or weight lifters, there is a lot to improve in force production by just sequencing properly and moving the light positions, right? But it's not as related to the first. So we start to like lose some overlap there, but there's still a heavy overlap. If we go to the last one here, which is hypertrophy, there is a huge, huge overlap between size and strength. Huge. If you put and more contractile proteins and everything else is handled, you're probably going to be stronger. And the reason we know that is look at any strength-related sport, and they have weight classes. And there's a reason. And what you'll see at the top end of the spectrum, like there'll be some random, like, outliers here.

But in general, look at the world records and powerlifting and weightlifting. Every time you go up a weight class, those red world record numbers will be a higher number. Like, that's just how it works, right? Can you get stronger without adding muscle size? Absolutely. We just talked about, no question. Right. But at some point, there is a relationship.

That relationship is now one to one. For every pound of muscle you put on, you put on X amount of stray? No. But there is a huge overlap there. So when we think about that, then it's like, all right, now what are the principles that govern these adaptations? It starts to become easy to understand because you realize, well, actually, if I I do something that maximizes hypertrophy, it's probably got to give me some strength.

And if I'm going to maximize hypertrophy, then I also might get a little bit of power. But not that much because I'm pretty far away from speed. And I'm pretty far away from skill. Right. If we go to the other end, I can give you numbers here in a second. No worry. Right. But like conceptually, don't help you understand.

Sure. If you go to speed, you also realize, okay, that's going to overlay underpower, obviously. that's going to overlay a little bit of strength because strength is force production and force production is your mass multiplied by acceleration. So there is a and if I'm trying to lift a weight

and I can go faster like that, that's going to help but it's not a great relationship there. And you can see the relationship then to hypertrophy starts to really fall off. And so if you just land in strength training, like in the quote unquote, like pure strength training,

you're going to get some, obviously maximizing strength. You're going to get some muscle gain and you're going to get some power potential game. And so everything we're about to describe, okay, and again, I will give you numbers here a second. I do realize it is not a hard cut. It's not a hard cut at all. In fact, one of the things that we talked about a lot is understanding how you can get multiple adaptations out of the same sort of training or close, and that saves you a lot of time, right? You can be

super efficient. And if you understand exactly what you're doing program area, work with a coach that does, you can actually get multiple adaptations in the same training phase or block or whatever, however you're breaking it down, if you're very specific and understand these rules of crossover is what I call them. So that's the big picture for you like to go next. I love that. Maybe if we could hit, so we, you know, a lot of folks on our platform and I think many of our listeners are, you know, after health or after longevity, maybe just talk about how to maximize that. So rep range, proximity, failure, volume, like what, how would you, I think, advise,

you know, what would be the programming that you would advise if we're really after health and longevity? And then maybe how does that differentiate from performance? You know, I mean, now, you know, when I think about my Olympic career, like I was training very different as an Olympic level athlete versus now where I'm really trying to live as long as possible with, you know, a highest quality of life. So maybe just kind of talk about the differences between that and, you know, get the specific as you want in terms of like being really prescriptive. So if I'm a listener, you know, I want to be able to take away, you know, how do I, if I'm trying to really increase performance levels and I know that there's a lot of variation, a field sport versus a court sport versus a pool, like there's lots of different types of training within that, you know, within the different sports.

But if we think about it from a high level, you know, how does that differentiate from just the health and longevity bucket? Sure. What sport did you play? Field hockey. And I, and. Field hockey. Yeah, for the national team. And then played basketball and field hockey in college at University of Iowa. Oh, nice. Cool. Right on. Awesome.

So you get this stuff. This is easy money for you. Oh, well, my. Yes. I'm not actually like physiologist. Okay. I spent a lot of time in this world for sure. Great. Awesome. I didn't know all that. That's amazing. So it makes sense. Okay, couple of caveats. One, this is just foundational pieces. All right.

So if you're going to go back and I'm saying this to the listener, if you're going back and you have a strength coach or a trainer and they're doing something different than what I'm saying, please don't fire them. They may be totally right. This is not the like only way to ever do it. This is friends, this is like, foundational pieces, they work for a reason. They're very, very effective, but there are more advanced

techniques. So if you have a coach, you can work with or something, you know, please, I got, I get so many of these after humor. It's like, thanks, bro, you cost me my job. I'm doing this. I'm like, that's really good. Actually, like, I know, all right, sorry. But there is, don't go do that. It is important to know that I think you mentioned the word foundation. And I think that's really important because you can layer inefficiency on top of an efficiency and get nowhere fast, you know. So I think this foundation actually is really, really important. And to the degree that we can educate folks, you know, you're at the tip of fear, Dr. Galpin, in terms of like your understanding and the frameworks that you've built and your success with athletes. So I think, you know, we should

be pricking up our ears right now and paying attention and ensuring that we are actually creating a foundation that enables us to meet whatever our goal is. So, correct. Yeah. There's that saying something that people say Picasso said or I sign or, you know, just pick a famous person and say that they said, I don't know. Yeah. But it's something in the effect of learn the rules like a master so you can break them like an artist. Yeah. Cool.

That's totally true. I love that. Yeah. And that's where the individual variability comes in. And, you know, like everyone's situation is there's lots of different context and nuance for each person. Yep. But, but again, there are principles. And that's what I want to make sure.

So everything I'm about to tell you, I have broken and do break and will probably break today in my next athlete. Okay. So please acknowledge that. Now, we have a handful of very. And these are what we call the modifiable variables. They're called that because if you modify them or change them, then they change or modify the outcome or the adaptation.

So you can think about this is this wonderful acronym called Kovir. Of course, I spent, you know, like 15 hours or something on our series with Andrew Huberman. We go over this stuff. So if you want a lot more detail, go there. We don't have that kind of time today, I believe? No, no. Okay, great. So I'm going to cut some quarters.

Yeah. I also have a billion free YouTube videos up that just walks you through all these things and graphics and all that stuff. So you guys can all go to check that out. So if I skip something, you're going to get there. You have other resources to get all the answers you want, all totally free. No subscriptions or anything needed. Amazing.

All right. So with these modified variables, this is called coviver. The exercise scientists were great at coming up with clacker. All sorts of chemicals. That stands for choice, which refers to. to the choice of the exercise, in other words, to frame this properly, the exercise you choose will change the adaptation. So just because you do box jumps, doesn't mean you're going to get powerful, right? You have to actually do them powerful. Just because you do squats, you're not going

to get bigger legs. You have to do it in the hypertrophy style, right? But the exercise you choose is the first variable that will modify things like which muscles are being activated, which sequence is being activated. What movement pattern? What range of motion you're in? So one thing, the first thing I want to think about is what exercise am I choosing? Co-vovert, right? Co-C-O. Next one is O for order, which is what order am I doing them? Am I doing squats first, then lunges, and then am I doing sprinting? And then am I going for a long swim? What am I doing? The order in which you, when you manipulate these exercises will influence the outcome you get. Choice order volume. The, this is reps time sets.

So this is how many reps you're doing, how many sets you totally don't? This is going to directly influence adaptation now. And I'll talk about that a second. Intensity, which is a percentage of your one rate max. Or if you're doing like cardiovascular or endurance exercise, you can think about this as percentage of your view to max or percentage of your max heart rate. If you're doing true speed work, then you might want to think of this as like percentage of max velocity and intensity normally work there. But for the most part, if you dislike foundation level, Just think about this is like percentage of my one rate max.

What's the maximum lot I can lift one time? And then what percentage is that? So if my maximum bench presses 100 pounds and I'm lifting 70, I'm at 70% intensity just to keep it easy, right? You can get more complicated, but you get it. So choice, order, volume, intensity. Frequency is F. So this is how many days per week am I doing this?

One time a week, three times a week, 10 days a week. So choice order, volume, intensity, frequency. And the last one is progression, which we don't need to, like, worry about, like, too much right now. So what you want to know is what exercise do I pick? How many reps per set? How many cents do I do? How heavy should that be? How often per week?

And then the last one here that really matters is rest, which is your rest animals. How long do I rest in between sets and reps and things like that? It's not days. That's frequency, right? Yep. So if you take a look at skisps, all the way to hypertrophy. You can then simply fill out a nice little matrix,

which again, we spend all that time on hearing injury, walking you through all these variables and how they line up as you go across all the different adaptations you want. And the quick answer here is the reason I laid that foundational information a few minutes ago was because if you realize what's actually happening, your choice in training becomes actually fairly intuitive. Here's what I mean. We talked about speed.

Speed is something you have to do. Underlying all these things is specificity wins. Don't overthink of friends. Specificity wins. If we were playing basketball, you said to play basketball, right, in Iowa, if we were playing basketball and coach said, we have got to get better at shooting layups with our left hand, the most specific thing and most effective thing you can ever,

ever do is shoot layups with your left hand. there's nothing that beats specificity. However, if all you ever didn't practice was shoot left-hand layups, there would be a limitation there and eventually maybe causing asymmetries and burnout. So specificity should be the crowd of your mountain, but it can't be the only thing you do because that will lead to overuse and potentially other downstream prompts. So a game we're playing here is how do we maximize specificity

while doing enough to not cause imbalances and injury, anything like that. So if you want to get faster, you have to move fast. You have to move as fast as you can move or faster. So if I'm doing a lot of repetitions in a row, what's happening to my speed of every rep? It's slowing down. So just intuitively, that's not a good strategy. All you're not practicing going faster. You're practicing holding on to your pace until you get tired. That sounds like endurance because it is. I can ask you a quick question just related to that to speed. I think a whole lot about speed. This is a, you know, I know that there's really good literature looking at, you know,

telmere length and master sprinters in that, you know, you can potentially attenuate the aging process by by engaging in, you know, sprinting. So these kind of short, maximal efforts that you just described. So this is definitely something I build into my programming a ton. Like I, you know, I played a sport where speed was really important. And, you know, I just, I love that feeling of like running fast. But I think, you know, as we, you know, as our listeners are thinking about this and they're thinking about speed, there's obviously a strength component to that. So maybe if we've got folks who are trying, who are thinking about, you know, engaging in sprinting, knowing that, you know, there's this really kind of tight connection between kind of losing speed and aging.

So if we keep our speed, we potentially can kind of, you know, slow down that aging process. What does, if we're thinking about speed, you know, what would you recommend from a strength perspective, not to throw you off too much in terms of your progression here, but if we're just to sit, you know, how do I get, how do I set myself up so I can sprint without getting injured? And what type of strength training would you recommend to complement, you know, going at maximum effort? Because people, you know, once you kind of stop playing sports, people don't run as fast as they can anymore, right? But I, but I would argue that's like a really important thing to kind of try to maintain if you can. So what would you, how do you, how does someone kind of strength train to

ensure that they can maintain speed or kind of get back into running fast? Look, the reason we're, you know, 20 minutes into this tangent here is you sort of started off the conversation by saying like, how do we train for longevity versus being athlete? Right. Like that was the crux of this entire conversation. Right. Right. And where I'm going with all this is there is very little difference between it two. If you have a body, you're an athlete. Yeah, and you should train. Love that. I wish I could say I said it.

Oh, man, that is a good one. I'm going to write that down. I can't quote you, though. It's a famous. You said that? You know, it's Bill Bauerman, the co-founder of Mikey. Yeah, okay. Why that matters.

If you look at the literature and it's so awesome being an extra scientist and saying this for so many years, and then the science eventually starting to show up. And now all the longevity, people jump all over and all the doctors jump all over. And I'm like, great. I know, we've been here, heard. two decades but welcome yeah exactly here's what i mean in order to this is these like i've had something these conversations uh especially my recently like a lot of these conversations with peter um because he's so focused on this stuff uh and it's sort of like yo man if we want to make

ourselves the most resilient hundred year old ever physically what does that look like and in my opinion it looks like exactly what i've been laying out yeah exactly all these adaptations i'm talking about you have got to have if you want to be the most resilient 100 year old physically you could be why you want to be able to go sprint what sort of strength training you're trying to do well you're going to do the training i'm about to outline that's it if you do that you should be able to go sprint no problem also you should be able to to you run for an hour or cycle or swim or whatever it's something your knees fine all that's all right you should have because if you don't have enough muscle last this is going to be a problem if you don't have enough strength this is going to be a

If you don't have enough speed, this is going to be a problem. And so when you start to uncover and you look at the various studies that look at actual death or mortality as endpoint measures, right? Which is in other words, like we're putting people in a study and they end the study when this people die. Right. Right. Like we're going to see who lives longer. Yeah. And you start to see what are the things that predict mortality the most.

Going back to the late 80s, 1990s, we started to realize with Stephen Blair's work. Okay. V-O-2 max is a better predictor of mortality than things we classically thought of like your cholesterol and blood pressure. Not to say that those things are not important, or any of that stuff. But V-O-2 max was higher.

It was better. And it's like, well, obviously, like what I mean? This is the most direct function, a direct measure of function. Everyone wants to indirect measures based on an assumption to another assumption. Why don't you directly measure the functional capacity of the cardiovascular system?

Okay, great. Research started evolving. People started asking, questions about, I wonder if there's strength in there. Like, what do you mean strength? That, nah, you don't need, of course not, blah, blah, blah, blah, like all, like, you can just imagine those conversations for funding. Yeah.

And then all of a sudden, it's like, oh, in fact, not only just leg strain, a predictor of mortality, it is a, cast upon here, it is a stronger predictor of mortality than almost any other measure you'll see in a physician's often. In fact, if you stack it up directly next to VOTMX, depending on the study, yeah. Oftentimes, it is a stronger predictor than VOSum. max of all cause we're telling because people well everything your legs are the let you know the less you know you're going to fall and yeah more totally it's not only that but it's also um there is such

an incredibly high correlation between physical leg strength and physical activity right right and cardiovascular system so think about it this way if you are walking upstairs at the airport and every step is a 95% one rep max split squat for you what do you think happens your cardiovascular strain right you're doing a VO2 max test every time you're walking not here's thing it's not because you're out of your cardiovascularly out of shape it's because you're doing a one rep max every single step right right that that's why it's it's about falling and like wrist falling all that sounds great yeah if you're weak and then it's a one rep max to stand up on the toilet like yeah you can say your cardiovascular swims out of shit but I hate that it's because that was a really damn hard

effort yeah and that took every muscle in your lower half to contract to get up and so getting you stronger means that the world represents a very low percentage of effort instead of a very eye percentage of effort so it's a direct thing it's not just fault prevention right um you you have to actually be strong there so you you did start throwing in the research on grip strength same story wow interesting you start looking at the research on foot speed yeah same thing totally great You start looking at muscle quality versus muscle size. There is not as good a relationship between mortality with muscle size as there is strength.

Strength is the big thing. But muscle size, because we said that is co-related here, it is important. And so it's like, wait a minute. Look at this thing you outlined. I have to have good fitness. I have to have enough muscle mass. I don't have to be super jacked, but I have to have enough. I have to be strong.

I have to be fast and powerful. And then, if I don't move well and things are costly being hurt, I don't do any of those other four, this becomes a problem. This is the exact outline we've been covered. Yeah. So to answer your question, it is, you better damn will do all of these things. Yeah. That's what it's going to take.

And if you do that, you can go spread and not be worried about tearing your hands for it. Right. You can go do whatever you want to do. You can go do that three-mile hike. You can go play, pick-up basketball. You do whatever you want because you're resilient against, all the things. And that's, that's going to be the target for longevity. And it's really cool because now again, you have medical doctors like Peter Atia, like saying, wait a minute,

this is the medical approach. It's like, yeah, bro, welcome to 9092. Like, yes. I know. A strength ghost dorks have been saying this for 30 years. And you, you know, you realize that like telling your clients to just go walk for their cardiovascular fitness was like probably not. Not going to cut it. Yeah. No. It's better than doing nothing, for sure. But totally. We need to get, we need to get heavy weights in people's hands. There's no question about it. Yeah. Would you say, okay, so there's, you know, if we, if we just think about it just from like core exercises, again, if you're saying, all right, if you're going to, if you're going to lift, you're committing to lifting two to three times a week, what would you recommend folks do in terms of

in terms of volume, restriction? Yeah, well, kind of what would you prescribe? Again, if we're thinking about, I want to be able to like go run in the yard of my kids. I want to go, you know, play a pickup game basketball. I want to get on the time. tennis court. And I want to do these things and not injure myself. You know, how do I set myself up from a strength perspective to just, you know, kind of get, you know, what's the MVP? In terms of like, you know, the,

what do I need to get? The most viable kind of, you know, lower, lowest level to get me to where I need to be. Great. So this is not easy because of all the stuff we've covered. Number one. You want to stay injury-free. You have to train your connected tissue to absorb and produce force. Period. Right. Right. If you don't do that,

you're going to stuff on that basketball court. The first time you take a little jump and land. Your Achilles is going to say, well, we haven't done this eccentric strain stretch at this speed a long time. Goodbye. Like, right? Right. So, connectotician needs to be trained.

Two, you need to then do some small amount of basic strength training to be able to produce more force. Also, we talked about how that's a heavy overlapped hypertrophy. So that's going to put you on some muscle mass, but not like a ton if you don't want it. You do those things and you're pretty much sad. You can go do whatever you'd like to do, right? So what's this look like? Two or three days a week.

You're going to do mostly full body workouts. You don't need to worry about doing your classic body builder muscle group splits. So don't do shoulders today and quads tomorrow and being in the gym. I love that stuff. For you're highly effective, but for this model you outlined, you don't need to do that. So you want to generally focus on bigger movements. So this is the lower body and the upper body. we tend to think about things

in a couple of movement blames so hinging or like bending over this is what they are so when you're lengthening kind of the muscle and then you want to think about pressing.

So this is pushing things away from you. So the upper body there's pressing overhead and there's pulling down overhead like a pull up. There's horizontal pressing pushing things away from you like a bench pressing

and there's horizontal pulling so like a bed row pulling and seat. And then some sort of thing. You want to do some of these said are what we call bilateral. So a bench press on a barbell. So both arms are bilateral. So both sides are moving the same time. You want to do some of these unilateral, which means maybe like a one arm, one dumbbell press, and then the other arm, right? So this is symmetries and things like that. Do that for the upper body and a lower body. So you do maybe one squatting movement. Maybe

this is a goblet squat. You hold the dumbbell in front of your chest and you squat down. All right. and that's bilateral lower body and then maybe you do one bilateral lower body hinge maybe like a kettlebell swing maybe an RDR, great, then maybe you pick one movement that is unilateral or

there's different ways of great, we'll tell you lateral and so maybe this is like a lunge or a split squat or a step up or something like that okay and exercise size dorks don't freak out I'll just call those unilateral round, okay? But both legs aren't at the same spot at the same time, right?

Great, so those are three exercises. You just did for your lower body, and then maybe you do, again, one or two for the upper body. You do a dumbbell bed row, and then you do an overhead press with dumbbell. Something like that, okay? You do that.

That's five exercises. Before that, you do one or two exercises for speed, an eccentric landing. So maybe this is, you know, a couple of boxes. jumps. Maybe this is stepping off of the walks and landing. Maybe it's just vertical jumps. Maybe it's broad jumps.

That's fine. Do a few broad jumps skis. Get the body lower used to lowering things like that. Easy. So if you were to spend a couple of minutes doing three or four repetitions and you do three or four sets of these broad jumps, you get warmed

up. This is after you're warm up by the way and you jump as far as you can, kind of walk back. And you do three of those. You take a little break and maybe you do like a shoulder stretch or work on that neck thing. Your physical therapist wanted you to work on or whatever. And then you come back and you do another set of three jumps. You have three sets of that.

When you go on and you do your goblet squat and while you're resting, you know, same thing. You do three to five reps. While you're resting from your goblin squat, you do your overhead pressing. And you kind of go back and forth between those two, three or four sets, three or four reps each. maybe a little, maybe five, six, eight reps,

anything between like this three to ten rep range is going to be this combination of like strength and hypertrophy, right? Great. Three to four sets each. And then you do your other like a... How hard should that feel to folks? You know, if they're not used to, they don't know their role or max

or just kind of picking up weight and feel like, okay, this feels heavy. Yeah. Yeah. I think the way to think about this is what we use called reps and reserve. And so this is like, If the max only you could do in a set is 10 at that weight, maybe do eight.

So you should finish your set thinking like, this is really hard, really hard. I probably could do one or two more, but that would be absolutely it. There's no way. And maybe like even on the second one, I can maybe do it, but I'm going to lose a lot of technique. My back's going to round. My foot's going to get out of position. My elbow's going to flare up. Totally.

And then you finish all that stuff. And then you could do a couple of isolation exercises if you want it. So if you really want to get your biceps, great. You want to go do some calf raises, you know, the body part. Great. Now, you can go over the exact sets of reps. But in this particular case for this person, what you want to think about is starting off extremely conservatively. And then progressing over time.

And this is the key because that question you asked about how heavy, it's going to figure itself out. Right. It will, you just don't worry about it week one. Don't worry about it week two. Start lower than you think. Jot down how many reps you did, how much rest you took, how much weight you used. And next time, go a little bit heavier. 5% each week.

Sometimes that's 5 pounds. Sometimes that's 1 pound. Sometimes that's 50 pounds, right? The 5% or so each week in the load. Give it 3 or 4, 5 or 6 weeks, and you're going to start to figure out like, whoa, that was way too big of a jump. I couldn't do that. I can get to there. It won't take you very long.

I mean, I could give you like the textbook numbers, but it really just comes down to fundamental to that. because the biggest thing in this realm to continuing adaptations is what we call progressive overload. It's not necessarily the weight and the reps. That stuff doesn't matter as much. What matters is you are progressing most weeks. It doesn't have to be every single week. But you can't do the same workout.

You can't do the same reps, same set, same weight every single week for years on end. You're not going to get any adaptations. You have to continue to do stress. Progressing in terms of either volume or volume. weight you can progress in any of any of the variables i talked about it's good right any of them can be progressed it can be exercised choice so you can modify and you can go from a gobbl squad to a barbow squad and you can progress intensity or complexity right right anything like that you can you can reduce your rest animals same exact workout same rep same set same way rest less

in between that's a progression you can do more total sets you can do more days per week What adaptation does that facilitate just for folks? Whatever you're training. Yeah. It's going to be, it's going to be global conditioning is what it's going to be. So your ability to produce or produce the same workout and recover faster is what's going to happen, right? If you're training for strength and you do more volume, like you're going to get stronger. If you're training for hypertrophy, you do more volume, you're going to get more muscle grow.

Right. If you practice more at speed work and you do more practice out, you're going to get faster. Right. right like it it just doesn't matter like you're after so you could reduce you can improve uh change reps for set you could change loads like any of these things can be done i would recommend just picking one at a time maybe two as your progression strategy if you start moving three or four things and sort of like chaos kind of happens but really it won't take you more than a month or two to start to figure out what load you can handle what you can and it's like you know i'm trying

to go heavier here but i can't do it but you want to go heavier maybe you start taking more rest maybe you do less sets or less reps per set so you can go heavier this is all this is all tub right tug back and forth so the last thing I'll say here is like

just think about the big picture in terms of if you're specificity if you really want to focus on strength the amount of weight in the bar is most important the volume is not right so you're better off going heavier and doing less exercises

okay per strength because that's specificity right you're practicing a heavier load if you want to train for hypertrophy it's the opposite you got to have some some load there but volume is going to be your driver so don't put extra weights on because you're like setting it there and then only get one or two reps that's not going to drive maximum hypertrophy it's stiff to volume if speed is the game or power is the game then don't worry about all reps don't worry about short rest intervals don't worry by recovery You have to go powerful and fast. And if that's all you remember from today, that's enough. Think about the adaptation and think what's the most specific thing here

and then modify your variables to maximize that thing. If you just want a little bit of all of it, then do a little bit of all of it. Do a little bit of speed stuff at the beginning while you're fresh. You know, go fast. But don't do a lot. Then do some strength stuff. Go high, high quality, real high force production, but don't do a ton. And then finish that workout.

you'd like doing a few sets or a few exercises for Ipertrophy, get a good pump, get a good sweat going, and get out of it. You've got a little bit faster, you've got a little bit stronger, and you build some else. I love it. That's super clear, Andy, and I like to, you kind of address order inside that as well. If we're, to kind of think about just frequency, so not inside the session, but just looking at across a week, if we're lifting three times away. week, would you recommend 48 hours in between session, like, you know, how and

over the course of, you know, eight days, or you know, how do you think about the stretching the sessions out? And is this different for how you train your MLB and NFL athletes? Oh, yeah, yeah. Those are a whole, those are on different. Totally. Sores entirely. They're lifting every day,

different body parts, probably, I would imagine. No, no, no, definitely not. Oh, no. Okay. Yeah, tell us. No, definitely not at all. What's the difference there? And What do you recommend? I mean, for the athletes, it depends on if they're in season or preseason or postseason. Yeah. We almost never do body parts split training.

Like, we're training athletes. We're not training fitness and figure. Right, right. You're not trying to be getting our exercising. Yeah, no, we're training moveless. We're not training muscle groups unless we have like a specific thing we're trying to try to work on. So this is quite different. They also have skill development requirements.

Right. Right. So like they've got to be out there hitting. and they've got to be out there pitching and they've got to be out there like running routes and all that stuff. So it's a totally different setup. But for this individual,

what I'd say is I wouldn't worry too much about it if you're doing things on the first in the spectrum. So skill has almost no residual fatigue, meaning you could do it every single day. Speed and power, same answer.

If it worked out on your schedule where you did Monday, Tuesday, and then Friday, Fine. It wouldn't matter if you're only training speed or power. Strength is actually fairly similar. It's a little bit less so true. You're going to get more fatigue and more sore. And if you're doing the similar movement patterns, then you may want to space it out. You know, it wouldn't particularly matter. There's no magic 48, 72 hours. Hypertrophy, now you probably want at least 48 hours, maybe more realistically, 72 hours between training sessions.

So hyperchemy does require cellular recovery. The previous ones, since there's not a lot of volume, it's not a huge amount to recover. If you look at our powerlifters and then more specifically waylifters, they're going to squat every day. Yeah. Like, some of the best athletes in the world are getting stronger. Now it takes some time to get there, but like you can train those qualities every day. You wouldn't want to do that if you're trying to maximize muscle size. So it just depends on the goal you're after.

So muscle size, how much time do you recommend it kind of in between session? You know, again, 48 to 72 hours is probably the session for that muscle group. Gotcha, right. Like for that muscle, right? You can simply just lift every day, obviously. Totally. Yeah. Yeah, body part.

Yep. Like I did a bunch of work, lower body stuff on Monday or we're recording this on Wednesday. And my hamstrings are still, still like, extremely tender right now. but not the target here but that's just was a consequence so um i didn't train them yesterday i'm not going to train them today and i still trained i did other stuff um you know did the assault bike did some other stuff i still did legs quote i just didn't do any hamstring specific you know barbell dumbbell dumbbell training stuff because like they're still too sore um i'm probably going to lift tomorrow with them but i'm not going to do a bunch of hamstring specific stuff so i will

squat. I'll do some leg presses. I'll do some other things, but I'm not going to do handstring curls tomorrow. Probably. If I do, it'd be very light just to like move. Because the reality is, I overshot it one day. It's like, oops. All right, shit. This is going to cost me some time. So I got to pull back a little bit. And what do you do to kind of help accelerate recovery? Are there any specific modalities that you found to be really useful after a super hard day? Or, you know, if you are just that kind of person you want to train every day, There are things that you can do to kind of help facilitate that. Yeah, totally.

If you want to exercise every day, you can't. You just have to set your program up appropriately, which is no problem whatsoever. I'm generally going to be trying to exercise every day. Obviously, doesn't happen. But like, that's the target because you don't know the next day's guaranteed. So, like, if you have a chance, go do something. Right? Like, hashtag children, right?

Like plans. Yeah. So take your chance. When you get your jam, you take your way? Little buggers, getting away. worse in the best way travel and plane flights get delayed this all kinds of stuff yeah things like that so um the way that you want to kind of think about this is uh you want to send it up for you know as frequently as you can um you if you get extremely sore then this becomes a problem because

now you're going to miss three or four by day so on the on the question of soreness not that you ask that but just this is going to fold in here um you don't want to maximize your soreness for most people because it's just going to delay training too much and so you you also don't want to be a position where you're never getting sore that's probably you're probably not training hard and so you want to feel like maybe three out of ten on the level of soreness like the next day and the day after sort of like who okay like i'm a little tight there all right but not like oh my god i can't sit in the toilet like my oh my god i can't sit down for three days like you don't want that that's not a bit spot to be in um so your training will enhance your recovery

So you heard me say, like, my hands were super sore yesterday. I still rolled the bike a little bit. A little light physical activity is number one. Number two, of course, is sleep. In fact, this is obviously number one. Getting very consistent high-quality sleep and just dying that in is, like, by far the biggest stress. Like, by far, my far, by far, by far your biggest trend for recovery. Secondly, I mean, the honest answer is all of our athletes are on extremely high precision nutrition.

These are micronutrient-based nutrition. We do, like, extensive blood work, urine, saliva, stool. a ton of physiological testing and they're on very high-precision nutrition and extremely high-precision supplementation stuff. So that's all going to be dialed in. So their physiology is going to be cruising to get recovery.

If you still need stuff on top of that, then of course we can go thermal stuff so we can do sauna and or hot water and or ice bathing or contrast or something like that, which are effective for muscle soreness. They're also very effective. We've done a ton of stuff with HRV on these things

and the ice in particular is outstanding. and improving both acute and chronic heart rate recovery and global fatigue. So it's very, very good for that. We can do a whole bunch of things there as well that I think is really powerful for athletes. Oh, yeah, yeah, for anybody. In fact, like we have a giant list of what I call acute and chronic recovery modalities. And so there are some where it's just like, yo, you wake up and you're just like not great today, whether that is like sore or don't feel like it or physiologically.

And then there's a bunch where it's like, and we're going to have to dig you out in the hole. And those acute ones can range from everything, like very specific beat frequencies for music. So change the beat frequency and you can, like, arcadies. So different types of music can get you out of that stuff. There are brain games we can do. There are tricks.

There are food items you can give you. And there are some that are more geared towards like breathwork, things like that that are either acute and chronic. So we have tons of different tricks we can pull out for the person that we can use to enhance. recovery but so yeah there's all kinds of tools that can be everything from even uh sunlight or even in some particular cases red light therapies to things like arc waves and um mark pros for like like acute muscle soreness and just like all kinds of different technology tricks yeah to giving them

like their favorite home-cooked meal if you will yeah like like you know what i mean like comfort food Comfort fruit. That's a word. Yeah. Like it's, or it's like, they love Pepsi. Yeah. Pepsi. Oh, yeah. Okay. Like, you know, like the weirdest thing. So those are like all kinds of acute and chronic tricks. But sleep would be by far the biggest foundation. Sleep and then the high precision nutrition supplementation is going to take care of the vast majority of this stuff. Yeah. Love it. You know, I just want to talk. We've been talking really globally, which is, I think, super beneficial. Is there anything specific for women that you would recommend just on the strength. training side, you know, different phases of the, of kind of the reproductive life, you know, is there, is there kind of any high level thoughts that you have for women specifically?

You mean like sort of pre-mid post menopause that they give her information like that? Or you mean like actually within a menstrual cycle like a 30-day window? So, yeah, great question. And yeah, so I'd say we've talked a lot about menstrual cycle, maybe kind of getting, you know, older women, you know, on the perimenopause, menopause track, anything that you would recommend to kind of help mitigate some of the, you know, the negative impacts of just that transition. Yeah, so there's a lot to say, unfortunately, we're, you know, too short on time to dive into a giant question like this.

There is a lot of stuff. I guess one of the things that pumps up really quickly, just because we've been, my former student, Lauren Colentso Semple, just published a really nice paper yesterday on, I'd like Like, yeah, yesterday. Wow. I was involved in the paper. It was her and other group. But it is the updated evidence on the evidence based for changing your exercise training based on your menstrual cycle.

And then so you can read more about that. That paper just came out. And so just walked you to, again, the state of the evidence on that. And then you can make your own decisions about changing. Yeah. Obviously, it's totally dependable, right? like this some folk some women need to take into account some so the other thing i'll throw out here again just is like a quick one is one of the things that we've dealt with in our

our rapid health optimization performance company we deal with a lot of women in this age range 40 to 60 so we deal with a lot of peri or pre and and mid and perimenopause and one quick quick quick quick thing we do and it's all individualize all that but one thing that's pretty ubiquitous is temperature regulation at night is so hard and so this is what and I don't have any affiliation with these companies but then this is when you get something like a doc pro and you get that on your bed and you can actually have complete control of your temperature at night you can make a different settings throughout the different things and you can actually use your sleep tracker to look at your changes in temperature throughout the night and then you can set your doc pro

to be at certain temperatures at certain night. Yeah. And so it's like not hard at all to figure out. And this has been like overnight life changers for some women. So that that is another like one like quick thing. Of course, even work with your medical team and stuff to get your supplementation and all that dialed in. But that that's one like one that like women are like some, the matter of what's going on. But a lot of people are like, oh my God.

No. Yeah. I mean this is and this is just, you know, my PhD work is in circadian physiology things. Oh, dope. I didn't know. Yeah. And one of the, you know, very, you know, one of the established principles is, is just this dissociation between your sleep wake cycle and your body temperature. And that's really what happens, you know, for, for women and definitely paramedopause, menopause, you know, who kind of going through that temperature changes. Like it, there's that, that really clear disassociation.

I mean, it's even people with jet lag and social jet lag. And, um, but that's where, but we feel really, really crappy, really, really fast, you know, and we can somehow get that re-aligned, you know, life gets better real quick. So yeah, totally, totally. That's such a great. I'm so happy that you hit on that because I think that that is pretty actionable for most, for most, for most folks. All right, Andy, just to close this out, I appreciate your time so much. What are your three best tips you would give someone who is looking to optimize your strength training journey? Yeah, tip number one would be make sure you're focusing on that progressive overload, right?

So continuing to press either on the way you're using or something like that. Tip number two would be at all cost, at all cost, spend and invest the time and moving correctly. You have to move correctly, especially for this for the long haul. It's the third time I mentioned just because we've been doing this. This is something Peter and Atia and I've chatted about a lot. He has told the story of taking a year off. He took a year off from deadlifting. Not because he blew out his back or anything like that,

but he's just like, we get a little back angries and things like that. And it just, like, kind of hurt a little bit for a while. And he took a year off, worked with this coach, rebuilt a lot of his mechanics and his toe and his other stuff. And a year of just doing this little stuff. And now he dead lifts constantly, no pain whatsoever, no joints nagging him anywhere. And he's going to continue to rumming you up for many, many years.

And so it's just like, if you think about this from the big picture, and you're like, yo, you want to be healthy for the next 50 years. Who cares about a year? Who cares about six months, years? It's an obvious answer. So that would be my second biggest tip is like really invest and moving so nothing hurts. You shouldn't be 50 and have all kinds of pain. Like, that's not normal.

And it doesn't have to be that way. The third one I would say would be is make sure you are exploring. things outside of the barbell and dumbbell. This is all of our attention. This is all of our focus, but you are not going to probably be in your best position if all you do is sit on machines or use dumbbells and squat. So there's so much to human movement, whether you want to go as crazy or other movements, like don't forget you're a human, your acquisitions and rotation and twisting, and there's just so many ways to train your body physically exercise or even quote unquote strength training.

NASCAR and like so much stuff to do, that should be in your scope of training as well. So those are my three biggest tips. I love it. It's beautiful. Thank you for that. And just thank you for all the work that you're doing to educate folks on these principles. And I think it's inspiring so many. And yeah, so just thank you.

Where is the best place for folks to find you and follow your work? Sure. the most frequent place that i'll put information up is on twitter and instagram those are you know dr andy galpin the r andy galpin and then the website is andy galpin.com and from there you can see about the sleep company it talked about and the other health company we've gotten and all that stuff and the youtube videos are on there as well and all that stuff is is free so that's kind of the central location you are such a great resource thank you again appreciate this time and Hopefully we'll get to chat again soon.

All right. Thanks for the conversation. Thanks again to Dr. Andy Galpin for joining the show and sharing his expertise on strength training and musculoskeletal load. If you enjoyed this episode of the Whoop podcast, be sure to leave a rating or review. Please subscribe to the Whoop podcast. Check us out on social at Whoop at Will Ahmed. If you have a question to answer on the podcast, email us.

Podcast at Hooke.com. Call us 508-443-4952. new members can use the code will get a $60 credit on accessories and that's a wrap folks thank you all for listening we'll catch you next week on the WOOP podcast stay healthy and stay in the