Aug 23, 2023
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You're listening to the Oracle MAVEN podcast where we bring people together from the veteran affiliated community to highlight employees, partners, organized missions and those who are continuing the mission to serve. Welcome to the MAVEN podcast. I'm your host, Chris Spencer. Thanks for listening. In our third episode of our XO series intended to break down the key ingredients of performance.
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I'm joined once again by our guest, Anthony Hobgood, senior vice president of Methodology at XOs. Today, we're getting dialed into training plans and digging deeper into how we need to consider building foundations and how mindset, nutrition, movement and recovery work together. If pain free, functional movement is something you want to achieve. Listen up, take notes and go. Best quote I've heard in a while.
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It's the simple things done savagely. Well, be consistent and find what works for you. From individuals, athletes to businesses or military. Be ready as we continue the mission to serve. Anthony's contact details are in the podcast description, and you can always find me on LinkedIn. Thanks for listening. We hope you enjoy this episode and please remember to check in on your buddies and family.
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Anthony Welcome back. Chris Thanks. Glad to be here. Thank you for having me. Oh, you got it. We got to bring you back. We had you first. You opened up. You gave us the high level summary of XOs, how it came to be. You told us a little bit about yourself, which gave us is the investment of the individual intentions.
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The expertise comes from a place of experience. And so you bring that to Texas and clients and everybody that you're helping. But then talking about the different programs and things like that. And then we just had and in the second episode, talking about psychological drivers, performance capacity and functional state, which is a little bit deeper of getting a plan together, the things to consider before you start to improve yourself in different ways.
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And if you're like me, where you can not do something for months and then remember that you used to do it that way and then go out and do it and never a good idea, because then you quickly realize that you're not what you used to be. That's true. So today, you know, we've got Anthony talking about the training plan and daily movement.
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But that probably means that there's things that you will need to start with, with having the right mindset, taking things that you've learned from prior experiences, lessons learned. And I guess we're just going to get into it, right, Anthony? Yeah, let's do it. All right. I'll give it to you. Let's go. Yeah. So I would say that my my view of human performance and how do you take care of yourself?
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Has strength has changed significantly over the last 20 years? And I say that because of, you know, the diverse experiences that we've had working at XOs, you know, working a lot with your your athlete population, whether it be young athletes all the way to veteran athletes. So, you know, training a college football player compared to training a 10 to 12 year NFL veteran, two very, very different individuals.
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And so the lessons learned there also overlay to working with the tactical population by, you know, a lot of times was you know, I was telling that tactical guys who entered this week into our program you know you cannot model your training after the same model that the same approach that athletes take the training. Right. Because the way athletes train is not sustainable long term.
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If you think about it, the average like if you're a really like if you're one of the best football players on earth, your career is over by the time you're 23, 24. Even if you go to the NFL, the average NFL career is three and a half years. 3.7, I think, specifically. So let's say you're 24 years old and you're done.
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Well, if you're 24 years old in the tactical community, you're you're a baby, right? If you're 24 years old, you know, in special operations, you're the rookie. And so I work with guys in the military who are in their fifties. Right. Still still actively doing their jobs. Right. And so you can't take the same approach to training athletes as you train as you do in the military because of the you're dealing with something that's very, very different.
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Now, here's what I've learned. If you if you want to if you want to improve your overall health, if you want to improve your performance, if you want to have sustainability, you have to be found like your foundation has to be the four pillars of mindset, nutrition, movement and recovery has to be. So, for example, right, if, if I want to again, health performance is sustainability, I need to be aware of and or have strategies around how I eat.
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So nutrition, I got to fuel myself properly. I need to have a sustainable training program or daily movement plan. I need to have an understanding of the importance of recovery. So if we think of mindset, nutrition, movement and recovery, if any of those things is missing, then I'm not going to optimize my health, I'm not going to optimize my kids alignments and I'm not going to have sustainability working with the athlete populations.
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They oftentimes don't have an issue with the training piece or even the recovery piece. But when you've had a six pack abs since you were the third grade and you've eaten whatever you want your whole life, usually nutritious is the area that's lacking. So we'll have these athletes come in. Chris that are minimal, like Greek gods, they took their shirts off and then just they just are they can literally be on the cover of a magazine.
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They look so good physically, six pack muscle hanging off of them, and they have terrible diets. They're just genetic freaks, right? And they don't eat vegetables. They eat, you know, nothing but, you know, junk, fast food, whatever. And they look like that. Well, for those guys, improving how they fuel their bodies is one of their lowest hanging fruits to improve their health, their performance, and have sustainability.
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Well, working with a tactical population, it's not difficult to get somebody on a good training plan. It's not difficult to get somebody in the population with good nutrition habits. The challenge in a tactical population is the is is the recovery. So I tell the guys who come in here is one of the lowest hanging fruit for you. It's how we can improve your health and your performance and have sustainability is that you have a better mindset around recovery and how you implement recovery.
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When I say recovery, I'm not talking about just one stretching. Okay? Essentially, recovery is this concept of stress management, right? One of the one of the most important principles that we operate off of is work plus rest equals and adaptation. Right. And you've heard the example before where if you take your hand and you rub it on a concrete sidewalk, really aggressive and you never stop, you would eventually start bleeding.
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However, if you rub your hand on a concrete sidewalk for a period of time, you allow to recover, you rested and you did it again. You rested it, you did it again and you rested. Your body would adapt to that adaptation by your skin.
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So the question at hand is, okay, well, if my goal is to form a callus on my hand, what is more important, the work or the recovery? And it's really a trick question because the answer is no. They both on like without the without the stimulus, the work, I don't get the adaptation, but without the rest, I also get the adaptation.
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Therefore, in my my mindset is that how I recover is equally as important as is my training. So my sleep habits are just as important as my workout, right? So that's very important, right? Because we will put a premium on training plans what we want, but then at night we'll go out and drink too much and stay up too late.
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And then essentially I just wasted my whole week of training because of the weekend that I had it. So let's let so I like that. So let's pause on that one because that everybody is susceptible to that, right? No matter where you where you are, what you do, you're tempted to extend yourself for the luxury of convenience. Yup.
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Right. So when we start to talk about natural behaviors, because you talk about similarities of somebody with the body that has the ability to just have that be in shape, appear to be in shape based off of just the the genetics. Does does genetics play a part in our approach to decision making? The ones that are constantly on the go, constantly feeling like they have to be active in order to, you know, feel like they're doing something specific versus what might be perceived as recovery.
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Is sitting on a couch not doing anything to relax. It's not the same, right? It's just that's a way to do it. But that's not exactly what we're talking about, because that might be the perception people may have is when you talk about recovery, that means I have to slow down and not do something and I'm just not that type of person.
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Well, I'll say this, that exhale, the gas coming in, your greatest to recovery tools that you have. There's lots of them. But number one and number two, number one is sleep. That is your greatest tool to match or stress management is sleep number. The second one is your program design, your training program. You cannot foam roll or coach job your way out of bad sleep habits in a bad training program design.
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And what I mean, my training program design is that those my training program vary the stimulus of my body enough to where there's a natural my body has the ability to recovery due to the way I'm undulating or changing the stimulus over time. If I don't have that, if my training is just like a nonstop grind where I'm not very in the stimulus, I am essentially leading to an overtrained state.
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I am not training is overtraining me and I don't have good sleep habits. But those two things are very foundational. Now, to answer your question, let me make sure I get this right. You asked the question, Do genetics influence my decision making process? Was that your question? Yeah. And that was it wasn't my best way of explaining it.
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But it's just this is it the same as the ones that don't feel it? They don't have to eat right and all those things, but they still have that outcome. Are there types of individuals that don't need typical rest patterns that we talk about? So I would say this that I think your your mindset is what dictates the decisions that you make through your everybody has a hierarchy of values.
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Can't escape that. Right. Right. So your values, your motivations, what your goals are, the hierarchy of your values, what you think more important, those things, what's what you feel is the filter at which you make decisions. Now come on, genetics impact that. Sure. So, for example, somebody who is a very like talented, physically fit or let's just say sort of fit.
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Let's say you're naturally a phenomenal athlete. You've always been the best among your peers. You run the fastest, you're the strongest. Your skill level is really good. There's sometimes those individuals can tend to rely too much on their talent. So you see that with young athletes where they don't really work that hard because they are so physically gifted, which is really based off the genetic makeup.
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They were always the fastest in the playground. They always hit the ball the furthest. They always, you know, they were just better than everybody else. So what I need to work on. Right. And so I think in a military mindset, I think, you know, again, I'm speaking from a civilian who's just worked a lot with the military. So I speak from a standpoint of learning from their world, not from my own experience.
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But if you take somebody who, let's say, goes into some selection pipeline and you become a member of one of the most elite, you know, top tier units in the military, then there's a there's a mindset that is that is that is basically programed into you through that process. That is very necessary for that process. Like, you need to believe that you are ten foot tall and bulletproof if you're going to be successful in that world.
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Yeah. However, believe in that like you really having that level of confidence, right? That I'm now ten foot tall, I'm bulletproof, I can do whatever because I'm, you know, fill in the blank, I'm X, whatever. Okay. Well, that's that's a great mindset to have. But if that mindset leads me to well, we can I can go out and, you know, we can that we work hard, we play hard.
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So, you know, we work hard in a day and we're going to go painted on at night and have a good time. You know, it's like, okay, And I can handle that because I am who I am saying, Yeah, okay, you can handle that when you're teens, right? You think you can handle that, right? Young But as you get older, you can't.
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That's that you can't sustain that you're thinking about right now. Like when I was in, when I was in college, my typical day, right? I'd wake of a 5:00 in the morning and go train to class all day, go to practice, come home with homework. And those many times where I was printing off papers for class at 3:00 in the morning because I procrastinated.
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Right. But, Buddy, I would get 2 hours of sleep, boom, be up and I would training at practice and you would never know it. Not feel good if I get 3 hours of sleep now I feel like I had a flu for two days. It wrecks my world, right? So I actually was. I was. And I was 22 years old.
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So anyway, the point is, you genetics have an impact on that decision making process. I think genetics has an impact on can have an impact on, you know, my environment, my mindset. Ultimately, it's the mindset that I have that drives my decisions around me. Got it. So and I'm just clarifying a point for all the the delusional folks out there, they think they can do what you just said and hit the gas all the time the same way even as your life's changes, your lifestyle, lifestyle changes, your life stage changes, as you get older, you have more experience, specific things where your body's taking impact.
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It's not the case. No, it's you're going to you're going to burn out. And on the mental component, what I think affects obviously there's a connection. And I'm not an expert in any of this, but your mental state, there's an effect on your mindset when. Which is why we go through those exercises to understand where your limits are and things like that.
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So let's let's let's talk a little bit about now, you know, transition into a little bit low over detail on typical let's talk about typical typical individuals in most scenarios. What do we think about when we're starting to talk about the plan and the mindset? Okay. So when it comes to the plan, you got you got to. Okay.
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So, I mean, I think I said in order to have optimal health performance and sustainability, you have to be firing on all cylinders, mindset, nutrition, movement and recovery. So we're going to lean into the world of movement. We understand that in order for you to be healthy, you have to move. I don't care if you are 25 years old or you're 65 years old.
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If you are sedentary, your health is going to go downhill. Period. Well, you have to be kind of big, I would say too. Broad categories of movement. One is, is physical activity. Physical activity essentially is I live a physically active life. I'm not exercising, but I do things in my daily life and get my heart rate up. That is a stimulus on my body.
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So, for example, I had a I had a grandmother, a great grandmother who lived to be 101 years old. She had never she grew up she was born in 1902. Okay. She was ten years old when the Titanic sank and I mean, she was alive when I was in high school and I'd go talk to her. She was sharp.
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She could she she could recite like she could recite. She had the entire I think there's there's entire chapters of the Bible she had memorized and she could recite them. And she was 97 years old. She had never been or seen inside of a weight room in her life. However, I don't think she ever had a television. She kept a garden.
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She kept farm animals. She was super physically active every single day out in the sun, sweating. And she was not sedentary at all. Some of the point is, is like I if I if I don't train, I have to move to be healthy. That could be the form of physical activity for some people. So let's say, for example, that I was a my job was a I was a hunting guide in Montana and I helped people in the backcountry, you know, go in and locate Elk for hunting.
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Right. And I walked up and down the mountains all day long. I don't need to go home and do conditioning, running treadmill. Right. Got it. You still see it? I do. Yeah. So? So there's a physical activity. However, if I want to. If I want to improve my body's performance level for anything, whether it be my job for sport or recreational activities, I need exercise.
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And exercise is where I'm going to put a stimulus on my body on this human organism in order for a specific response or adaptation. So, for example, I want to improve my cardiovascular fitness. Okay, Well, then I there's a there's a recipe for improving your cardiovascular fitness that you need to expose your body to that stimulus, to that recipe in order for that adaptation.
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Okay. Well, I want to get stronger. All right. Well, there's a recipe for developing strength, muscular strength. And I need to put that stimulus on my body in order for that recipe. So I look at it like baking. It's just like it's like baking in a kitchen, like a chef. You want to bake cookies? Okay, well, you need flour, you need sugar.
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You need also kind of fat. You need what you need These ingredients. Okay. But you got to mix them together at this ratio, and you're going to bake them in the oven at this temperature for this duration. And then why you got to cook? All right, well, what is it that you want your body to be able to do?
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What do you think needs to be elevated? Would it be strength, power, speed, capacity, endurance, whatever? Well, what's the recipe for that? And then you apply that to the body, to recovery. There's your adaptation. And so if you think about, like, a hierarchy of those things, I would say that, again, dealing with movement and specifically exercise, you want to improve your overall performance.
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The foundation of human performance is fundamental movement. What that means is, Chris, that you're able to move functionally as a human being without pain. So think of pain free function. Right. You can bend, you can twist, you can squat, you can lunge. You can push, you can pull, you can rotate. Right now, you can do that without pain.
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And it's functional. That's the foundation. Now, in terms of capacities, your foundational capacity for movement is your aerobic system. If you don't have like if you don't have you have floor aerobics, aerobic capacity. And again, for those who are listening right when you move, your body needs to produce energy to move. The energy molecule is known as ATP.
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Right. So the sun here's something great. The sun shines on the earth. Plants through photosynthesis convert that to carbohydrate. Either we eat the plant or animals eat the plant. Long story short, everything you eat comes from photosynthesis. In a day, we convert that to an energy molecule called ATP that's necessary for movement. Okay, Now you can produce ATP in a couple of ways.
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You can do it in the presence of oxygen. Right. And that is aerobic energy metabolism. So aerobic energy metabolism is very sustainable. I can just do that for long durations. Well, as the intensity increases, then it takes too long to use oxygen to produce energy. Therefore, I have to use other means. Right. I have to create energy in the absence of oxygen and that your anaerobic energy metabolism.
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All right. So your aerobic energy metabolism is the foundation, the probably the most foundational performance quality that we need. And so if you're if you're out of shape. Okay, you haven't been running or haven't been doing anything for a while. And, you know, now I go upstairs and I'm breathing hard while doing interval training. At that point in time, I would say would not be the best place to start.
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The best place to start would be doing some kind of longer, lower intensity type of work to build some aerobic capacity as a foundation so that now I can go do some more higher intensity interval work. But I need that aerobic base there. So your aerobic foundation will move that pain free functional movement is your foundation building anaerobic capacity base for movement.
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Those two things set the stage for your overall performance. Okay, from there it is functional or whatever baseline level of strength that you need to do your life. So I'd say next thing in line with the big would be strength. And when I say strength, Chris, I'm not talking about getting under a heavy bar and how much can you bench press and how much can you squat?
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Okay. That's a very relative term. Right. So essentially, how much strength do I need to produce the power necessary for my life? And that's very different for each person based upon their life is. But but yeah, I know I'm still kind of stamped on the spot here, but this is super important, Chris, because, again, it's part of your hierarchy of values.
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Like you don't know what to do. You're sedentary. Like you're the trifecta, that you're overweight, you're sedentary, and you've been full of excuses. You're like, Man, I need to get up and get going. Okay? Right. Get up and start walking. So I'm going to go outside and I'm going to go walk for the next half hour to an hour.
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And I'm going to build that into a habit. And as I start building these new habits, I'm going to start, Larry, more and more. But again, I've got to get up and get going. And your work system is like foundation to that. Got it. So thanks for that. And to anybody there that we're getting a little bit deeper because we're talking about incremental additions.
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Right. So the fundamentals that you're speaking of, as we're just talking at high level and we're we're sprinkling in a little bit of this and that to give you a little bit more information that supports the idea of why do I like that? Because the ATP, the starting slow, you know, these elements of saying in a real world scenario where most of us now are technology focused to where we stop or we're looking down our natural body movements and repetition of that is conditioning our bodies to now shape itself with the the back, the neck, the hips.
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So all of these things that are connected, I like that you're breaking it down that way because it's the element of understanding, because it can be discouraging. I'm focused on the computer. I'm sitting even though I have a standing desk, I forget to stand up all of these little things that we're just pushing off when we just talk about this like it's already July.
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I can't believe it's the half of the year's already gone by. You look back and say, I haven't really done what I had usually had been doing physically for a couple of months now. And we did. We lost track of time. So let me go pick up where I left off and then I injure myself for that pain free component isn't real for me.
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I always have pain now. So this is what you're talking about is starting to understand these things to where if you were gradually implementing something to get used to that the adaptation. Yep. Now you can move on to the next step and build from that. But if you start somewhere in the middle and your diet and your rest, all of these things aren't factored into that.
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That mindset shifts because you're not seeing the returns that you expect because we all want that immediate gratification, right? So hopefully I summarize that. But that leads to the next thing that I think you want to talk about. Yeah. So when you think about where do you want to go? Yeah, get out of your mind that I want a quick fix.
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Think to yourself, like, let's say, for example, that you feel like, Man, I need to lose. I need to lose £20. Okay, well, let your goal be. I want to be I want to lose that £20 a year from now. I want to be £20 lighter this time next year as a result of the changes that I make.
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If you wanted to, you could go on some strict ketogenic diet or a very strict, more restrictive diet that's unsustainable for you potentially, and lose that £20 in the next six weeks. But however, a year from now I see you and you gained it back, What good was it? And that's the world we live in. And so everybody is like, Oh, how do I do this?
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Like, no, no, no. Like what good is it if if like, I'm doing things that are unsustainable, even though it gives me some immediate results. But a year I said the best training program is not is whatever you're still doing a year from now. That's the best training program not on what what what New Year's resolution that I jumped on to in January.
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I made some changes for my my cruise and I'm going on in May and then boom, by Christmas next year, I'm more of a way than I was in start in January. And so mindset being I'm going to look at this as I want. I want the few my my version of my future self, the Anthony that I'm going to that's going to be here in September, December next year, 2025, to be better than who used to do.
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And I'm on I'm going to do that with a long term plans and will choose things that are sustainable that I can do with consistency and sustainability. Listen to me and I'm not anybody else. I'm like a lot of people were if I look at carbohydrates, I gained weight right when I was 20, when I was 25 years old.
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Chris I could change the way that I ate and in a week I would look down on my stomach. I'd be flat like washboard body. Now I could change the way I eat my body as I'm turning 40 this year, right? So my body is changing. So I look at carbs and I start gaining weight. Well, like anybody else, it's like, Oh, man, I'm gonna listen to all these podcasts and you talk to the people around, you know, these methods around nutrition, and it's like, Oh, I want to go on the keto diet and see if I can, you know, make the changes are serious, make it.
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Well, then I walk in a house one day after a week of doing Kita and my daughter has baked some cookies and she's so proud of me and she's like, Dad, dad, dad, you got to try this like I made this just for you. I mean, the cookie purist. Yeah, but I like that. Yeah. You know, it's because, you know, it's funny about that.
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And I'm holding up a cookie for that same scenario happened to me yesterday. It's still sitting here because I took it. Because what you're supposed to. You should. Yeah, I haven't eaten it yet because I got to think about the things that you were talking about. I knew we were going to talk. I'm like, Why eat a cookie?
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Well, here's here's the thing. I can have that cookie. I just can have 20 of them and I can't have it every day. Right? And so it's it's the simple things done savagely. Well, the point is, like, the thing I really I really harp on our tactic of population is sustainability. Because if again if you're a training program, if this is not something you can do a year or two years, three years from now and your training hurts you like you're training, well, I'll be honest with you, there's a there's a really good I listen to.
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If you know who Pablo is, he was the guy. He's like the he's like the kettlebell guru. He was on the Rogan podcast a few years ago talking about training, and he said some really, really good things around training that I think is was really good because we don't we don't appreciate how much the powerlifting industry, bodybuilding industry has influenced the way that we train.
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And so he fleshes that out. Then he also says, like you should when you a training program, you should feel energized and good after your workout, not destroyed in beat down and hurting after your workout. And he used an example. He said some of the greatest power letters of all time came. He he asked a question, How often do you think that they maxed out on their lives?
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How often these power letters maxed out on their debt, left their squad to their bench? And the answer was only a competition, only time that they ever Max is a competition. Chris When I was in my high school college days, I maxed out every single time I trained like every day. I was like maxing out on something. Okay?
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And so the concept of minimal effective dose when it comes to training is the is the answer. So if if if one Tylenol takes away my headache, why would I take the whole bottle? So what do I need from a training stimulus going back to the what? What are my goals? What am I trying to accomplish? What am I trying to improve my performance for some job or sport or competition or am I just looking for quality of life?
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Like what? What am I trying to do here? And then let that guide again the decisions that I make around the type of stimulus that I put on my body. Yeah. And that I think that's where where we get into the the the intersect of perception and reality. Right. It's I perceive I need to do a bunch of things.
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I don't know how long I'm supposed to do these exercises like a 20 minute you know this is like the late night TV ad you know, or, you know, the the snake oil thing where 20 minutes you can have abs like this 20 minutes a week or 20 minutes a day, you know, And there's a lot of doubt that's placed into these functional components to where it's different.
00;32;18;16 - 00;32;39;17
It's different than the traditional idea of what we've had. On how you have to do certain things to get to look or be perform in a certain way. So what are some of the basics that we have to start with to understand? Ed Because you've touched on it. Yeah, you know, it's the mindset, it's the plan, you know, what do you want to do?
00;32;39;19 - 00;33;13;18
The goals, the values. All right. So here's a really good here's a really good goal. If you are just looking at how do you take care of yourself and this is for anybody I need to shoot for 30 minutes of of exercise or I would say aerobically challenging exercise at least five days a week. Supplement that with 2 to 3 days a week of resistance training, which is anything that's pushing against your force, right?
00;33;13;19 - 00;33;39;08
Resistance is you're applying some kind of extra load in the body that you're having to move. You move against that choosing like large compound movements. Okay, So don't think of it through the lens of bodybuilding where, oh, I'm going to change. I'm going to go chest, chest today, triceps, chest and tries back. And guys, we won't train Maguire's Now think of training movement on a push on a pole.
00;33;39;11 - 01;09;18;27
I can push and pull my upper body. I can push and pull with my lower body. I can do it with one arm. I can do it with two arms. I can alternate arms. , I can push and pull my lower body with one leg or two legs. And so think of this idea of pushing, pulling in terms of your core.
00;33;55;18 - 00;34;18;05
You can you have two functions of the core. You have stability where I'm having to brace in Reservist movement. So think of like a plank. Then you have propulsive type movements and that's where I'm transferring energy through my core, through a series of flexing and rotating. So imagine me doing like a like a medicine, like a rotational medicine ball onto the wall.
00;34;18;07 - 00;34;38;11
If you look at how the core moves, the core does those two things. It stabilizes my spine, which is number one. So this number two is it transfers energy through my body. And so if I want to think of functional training, I want to train my core through stability or compulsive movements. I want to train the upper body in a lower body through a series of pushing and pulling actions.
00;34;38;13 - 00;34;55;25
Speaker 2
Now, there's nothing wrong with you isolating a muscle, right? You can do a calf raise, you can do a bicep curl. But that should be the the the sprinkles on top of the cake. It should not be the cake. So if my goal is meant I don't know what I'm like, here's an example. I'm going to I don't know where to start.
00;34;55;25 - 00;35;14;17
Well, I'm going to start walking for a half hour every day. I can that and I will do that five days a week. And then some will say, I could do that. I could do that every day, which you could, let's say minimal five days a week. It's 30 minutes of aerobic activity. And I want to do 2 to 3 days a week of some type of resistance training.
00;35;14;19 - 00;35;37;22
And that could start out with just mainly your bodyweight or even using something like a, you know, a TR x suspension where you're able to use your body weight. But you're you're you're you're using angles and levers to like potentially not even use your whole body weight. Right. And I'm doing pushing and pulling. I can just do upper body one day, lower body one day, or I could do a combination of upper and lower the total body the same day.
00;35;37;24 - 00;35;57;10
And so you can choose a combination of those things. But the goal is, you know, half hour, five days a week, 2 to 3 days a week of resistance training, maybe a goal to start with. Okay. So let's say like if I was going to give you like now from having said that, I gave you kind of the answer to the test part.
00;35;57;12 - 00;36;31;03
Let's walk through let's walk through my mindset around how am I going to develop like a training plan for myself? Number one is it starts with what's your goal? What are you trying to accomplish? Are you trying to accomplish just overall quality of life? Then? Okay, Or like I'm to I'm in a general state of physical preparations. GPP It's a I don't need constant progressive overload if I'm just focused on quality of life.
00;36;31;06 - 00;36;55;07
If you're focused on quality of life, look at training the same way you look at brushing and flossing your teeth. When I'm brushing my teeth, I don't progress my teeth brushing from 2 minutes to 20 minutes. I do this. I do it for 2 minutes and I've lost because that's a maintenance activity. Well, if you're in a if you just look at the quality of life, you're training is more of a maintenance activity.
00;36;55;10 - 00;37;14;08
So I don't need to constantly do heavier weight, run further, run faster. I don't need to always keep pushing the envelope if I'm just looking for pure quality of life. However, if I'm wanting to move the needle right and I want to improve those factors, then I need progressive overload. So you establish that from that from the beginning.
00;37;14;08 - 00;37;34;28
That's important. Okay. From there you ask yourself this question How many days a week am I willing to commit to training? Is it once a once a week? Is it six days a week? What realistically can I do? And you schedule that in your schedule So.
00;37;34;28 - 00;37;46;17
That this pause on that one near to because because now we look at the time availability and the duration. Yep. This time of day matter to now factor in some other conditions and variables.
00;37;46;19 - 00;38;10;03
Oh man, I would not call myself an expert. And to answer that question, but I'll say this what time of day the do you feel like you can get that you can you can sustain it and get the most out of your training. So, for example, let's say that I think that it's best to wake up first thing in the morning and train in the fasted state.
00;38;10;05 - 00;38;29;18
Well, what if you don't? What if you're not an early morning person and you do that for the first week? Bye bye Week three, you quit because it wouldn't sustainable for you. Okay, then that wasn't a right thing to do. Okay, so what time can you do it? And you actually continue to do it, right? That's that's the most important thing in my opinion.
00;38;29;21 - 00;38;47;29
Got it. So if if I'm going to. But because it doesn't stop there. Right. Because your first question is how much time? And then in my head it's. Well, that time is dictated by my day. So if I'm looking at, well, in the morning, I can give you X number, but if I do it in the afternoon, I can do X.
00;38;47;29 - 00;38;57;22
But my whole days past I probably eaten some things. And so whatever I'm doing in the morning, my, my, my energy levels might be different. And so I'm also looking at that.
00;38;57;22 - 00;39;24;18
So yeah, so, so I would say that I think I think that for somebody who is in our stage of life, knock it out first thing in the morning is going to probably be the best thing to do because I have so many other things competing for my attention in my time throughout the day. Also, I train better again from a quality of life training plan when I have it meeting a ton that day, like I have a little bit of fuel in my body, but I'm not.
00;39;24;18 - 00;39;35;20
I haven't. It's not. I haven't had breakfast and lunch and then I'm going to go get a workout in. No, it's like maybe I go first thing in the morning or I do something mid-morning wrap before I eat lunch would be ideal. Well, that's.
00;39;35;27 - 00;39;39;14
That's you factoring in you. So we're talking about time. Yeah.
00;39;39;19 - 00;40;01;25
So for somebody else, they may say, well, I've got to be at work at 6 a.m. and I prioritize my sleep so I can't get up like Jocko at 4 a.m. and training. So I'm going to but I'm going to I'm going to make sure that I get off at 3:00 in the afternoon. So I'm going to I'm going to go train for 3 to 345 or 3 to 4 as I transition to go home.
00;40;01;27 - 00;40;05;03
And so you're going to find what time works for you is what I'm saying.
00;40;05;05 - 00;40;29;21
Yep. I'm and I'm just introducing the things that when you start to think about those times. Yeah, it's the other things about knowing yourself because it starts with yourself because creating the discipline through repetition, through the results and all those types of things. I'm just trying to make sure that we're all clear It's up to you. But you got to also you have to also consider other things when you land on that timeline.
00;40;31;26 - 00;40;33;14
Sorry to interrupt.
00;40;33;17 - 00;40;59;20
Yeah. So once you decide how many days a week I'm going to train, No, this something is better than nothing. So if you're trying to establish habits, right, if you're starting from zero one day a week is not going to move the needle for you. But one day a week is is stepping in the right direction. Right? So, again, depending on where you are, right, you've got to you got to start somewhere.
00;40;59;20 - 00;41;18;06
So I would say that in an ideal scenario, like I said, you're doing sort of five days a week, okay, But you're establishing how many days a week am I going to train on the onset? The next question is how long each day do I have? Do I have 30 minutes? I can commit, I have an hour, I can do it.
00;41;18;08 - 00;41;39;06
Right. But again, you scheduled this out. Put this in your calendar, put this on your phone, put this in your Google calendar. Right. My train these days at these times for this duration. And even if you say I don't feel like it getting up and still doing it, doing something, even if it's like I'm going to skip my workout, but just go for my walk that morning, build the habit of that becomes my routine.
00;41;39;06 - 00;42;03;07
I schedule it into my day. Okay, Now, once I've done that, this is what my goals are. Here's no John to accomplish. This is how many days a week an injury. This is the duration of those dates. Then it's a matter saying, okay, well then what am I going to do for that 60 minutes? Right. Well, you've got three big categories that number one is you need to warm up.
00;42;03;10 - 00;42;29;02
And two is you need to do need to train. Number three is you need to recover. All right. So let's look at the warmup. They think about your body like if you're going to you have to prime your system to go move. Okay. So there's a there's a three step process that we use for that. Number one is soft tissue.
00;42;29;05 - 00;43;02;17
Number two is mobility. Number three is activation. So the soft tissue is like maybe we use a foam roller, right? I want to I grab a form rule massage stick. I do something to maybe hit some key areas of the body as a way to create some like some like neural relaxation in the tissue. I'm opening a windows around, get more of my mobility work When it comes to mobility, if you look at the human body, the human body, Chris alternates between areas of mobility and stability.
00;43;02;19 - 00;43;28;17
And so the three areas of the body that you have to have good mobility are the ankles, your hips, thoracic spine. If you don't have proper mobility at the ankles, hips and a thoracic spine, that is going to significantly impact the way that you move. So I would do something to work on fit mobility, thoracic spine mobility or income mobility.
00;43;28;20 - 00;43;48;13
If you have poor hip mobility, you're probably going to compensate at the low back and order of the news. So you'll compensate above and below. So people that don't have good hip mobility typically flex of their spine when they should be flexing to their hips. So all of a sudden now I have low back problems because of lack of proper movement, everything else.
00;43;48;15 - 00;44;15;17
If you have poor or anchor mobility, oftentimes you're going to compensate at the knees and or the low back. So knees will take a hit, low back or thick and hip. If I have poor hip mobility and mobility, when I say income mobility, I'm talking specifically around primarily around ankle dorsiflexion. So if you look at the ankle thing of the ankle, you can almost think of the angle like a ball and socket joint, even though it's not technically ball and socket, that ankle is going to move 360 degrees.
00;44;15;19 - 00;44;25;21
Okay, It needs to have that movement. But the ankle dorsiflexion is very, very important in order for me to properly be able to absorb forces is underneath.
00;44;25;24 - 00;44;29;28
And that's basically your knee goes moves the toes and.
00;44;30;00 - 00;44;46;01
So you take it and if you were to go you to take a knee on the ground and let your foot flat down and see how far can I push my knee or my toe, that's ankle dorsiflexion. If you lacked that ankle dorsiflexion, then you're going to have issues.
00;44;46;03 - 00;45;00;09
Yeah. So what what I'm hearing in this point when you're when you're warming up is to consider these little things and how they when you're feeling it somewhere, it's probably not that place that you feel it is the cause safe to say it's starting somewhere else?
00;45;00;14 - 00;45;20;22
Listen, most of the time when people have like a tight low back where people have a tight move X, they're often their go to is, I want to go stretch my lower back and I'm like, No, no, don't do that. Your lower your lumbar spine needs to be stable. Your your hips need mobility and your upper spine, your thoracic spine need mobility.
00;45;20;25 - 00;45;30;01
And so if you have a tight low back, don't stretch your lower back, stretch your hips and stretch your thoracic spine, and that you will see improvements in your family with your lower back.
00;45;30;01 - 00;45;38;17
Those that's a common misunderstanding. Meaning over time, my shoes, my back is hurting up and then all of a sudden I'm focused on. So what you're saying is.
00;45;38;17 - 00;45;40;27
Here's what'll happen, though, Chris, is you'll make it worse.
00;45;40;27 - 00;45;42;05
I'm just going to say. Yeah.
00;45;42;07 - 00;46;02;22
Yes. So? So when the body senses so here. So. So think about it, right? If you walked on a on like a frozen lake, like walking on ice and tennis shoes, your body senses instability. What does your body do? Does it does it tighten or does it get loosey goosey, loosey? No, tighten up tightens up. Right. So your senses instability.
00;46;02;28 - 00;46;24;20
It tightens up. Okay. Well, your lumbar spine is an area of the body that needs stability. It is the highway of your nervous system, essentially. Right. It needs stability, lumbar spine. It's going to move, but it's not a lot of movement there. Well If you sense the body senses instability in lumbar spine, muscles around your spine will tighten up to guard.
00;46;24;23 - 00;46;43;15
So you let's say you go to bend over your body. Your body senses a like a like a shift or an instability in your spine bone. You'll see muscles start tightening up. You're like your cue. Your cue will tighten up. You're like your your glute me will tighten up. And oftentimes and those muscles tighten up. That causes a referral pattern of pain.
00;46;43;16 - 00;47;12;13
So, for example, you may have low back pain. That low back pain is due to the muscle in your glute like a glute. Me That muscle is like neurologically in a in a hyper tone position or state and that's causing the pain in your lower back. So actually if you got on a lacrosse ball or a medicine ball or a foam roller and you massage the muscles in your glutes, that would like that potentially could alleviate the pain you're feeling your lower back.
00;47;12;15 - 00;47;35;01
Now, this is this is again, this is me just saying gross generalization is right. So if you have back pain, there could literally be a thousand different reasons why you have back pain. Some of them could be serious and some of them could be minor, like I'm talking about. That could like, usually the things I'm talking about is when if you have back pain, but there is no mechanism of injury like you don't I don't remember hurting my back.
00;47;35;04 - 00;47;55;29
This is my back's really tired is bothered me most of the time. That's due to like neural tension in muscles that are above and below the low back. That could be due to poor movement to the hips or the spine that you could fix through, again, soft tissue of the hips, mobility of the hips. And again, hip. We're talking hip extension and flexion.
00;47;55;29 - 00;48;17;20
But specifically, hear me on this. If you lack hip internal rotation. So imagine you lay down and I grab your foot and I can twist your foot like I can rotate your leg and you're rotating your leg inward like your toe is going toward the other. Your toe is tilting toward the other leg. That's hip. I are like a lot of people who lack.
00;48;17;23 - 00;48;45;18
I are relaxed. Hip air. You're going to have issues with like squatting. So if you don't if you don't if your hips don't instantly rotate when you basically squat, you're going to typically create that mobility or compensated to low back after that. So going back to what I'm saying here, if I'm going to warm up the three areas and I want to make sure I got good mobility is your ankles, your hips and your thoracic spine.
00;48;45;21 - 00;49;03;21
Okay, Stay away from stretching your lower back. If someone's going to stretch your lower back, it's your physical therapist that has you on a table that knows what you're doing is you're not laying on the ground. Doing on a cross is a sling. Your leg across your body is trying to stretch it because you probably will make things worse by doing that.
00;49;03;23 - 00;49;10;10
I think I think it's at this point, everybody knows they messed up. Oh.
00;49;10;12 - 00;49;12;02
Yeah, I was very guilty of that.
00;49;12;05 - 00;49;33;12
Yeah. Yeah. Because it's it's the common thing. It hurts there. Let me, let me do this. And so I think that's and that's what Anthony I appreciate that level of detail because the reality is warming up is an element of what it takes to even do the walk before doing things because it depends on where you are in your life stage and your experiences of how your body's been traumatized or whatever.
00;49;33;15 - 00;49;44;24
Yeah, that you have to account for the little things first because of the fact that there's a it may or may not be the bigger muscle that is the that is the issue.
00;49;44;26 - 00;50;09;01
All right. So let's say you go for Urso, you want to go for a run, you wake up and you're like, Man, I just ate too much of you. I want to try to combat this. And so you just get up, all shoot on, push for time. I'm just going to tie my shoes on and go in about, I don't know, 100 yards into your run, your little back starts tightening up on you and you start feeling some knee pain on one side.
00;50;09;03 - 00;50;39;23
It's highly possible if you took 10 minutes, 5 minutes and did some ankle mobility work and you did some active range and most of stretching where you work through the pattern of like hip extension flexion to spine, if you did basically some dynamic stretches. One of them if you look at like world's greatest stretch elbow to instep rotate the hamstring so there's many things you can do if you took 5 minutes to prime the body.
00;50;39;25 - 00;51;03;13
Okay. Aside from you having like a, you know, injury or dysfunction in your running technique, chances are you were still better at that same point in time on your run than you would have felt if by just getting up and loosen up and go. But Chris Moore pushed for time, which we all are. What is the number one thing we skimp on your warmup.
00;51;03;16 - 00;51;19;23
Yeah. No, I was just going to say, you know, you got an hour, you have an hour for lunch, you're working, you know, you have that meeting and then you got to get in and out within the hour to not only do do your exercise, but then come back, get it, cool down and get back camera ready. Yeah.
00;51;19;25 - 00;51;37;01
So we do that. So again, just driving the emphasis, you know, in part of your plan, the little things matter. You can't just go all out thinking that I'm only going to do it today. I'll skip it today because the, the mindset again is that longevity, you know, understanding the impact of what happens. And I must say I relate to that.
00;51;37;04 - 00;51;37;26
No.
00;51;37;28 - 00;51;41;25
Go out cold and your knee starts hurting. Back hurts.
00;51;41;28 - 00;51;43;02
Yeah.
00;51;43;04 - 00;51;44;22
So we're warming up.
00;51;44;25 - 00;52;04;01
All right. So let's say you from your system, right? You've you've you've got your body ready to go. The next thing is you want to train. So what training stimulus are you going to put in your body for that day? Are you just going to do some cardiovascular work? Is it going to be is it going to be equipment based like conditioning?
00;52;04;03 - 00;52;18;08
Like I said, 30 minutes where you get your heart rate up and like a zone to where I can I can still carry on a conversation. But I don't like to ask, is it going to be that again? Choose something that you can do. Is it going to be go for a run is going to be any kind of any kind of equipment?
00;52;18;13 - 00;52;34;11
Right. Again, how you how you lay it out. If you said, I'm going to train, I'm going to train five days a week, well, five days a week, I'm going to three days a week. I'm going to do cardiovascular training two days a week. I'm on a straight train, potentially, whatever that looks like. You can make that happen.
00;52;34;11 - 00;52;54;27
But then so would you warm up? You're going to put the training in the sun. So let's say I'm straight training, okay? I'm looking for balancing out through my week all the basic movement patterns of the body. I need to push and pull my upper body or support my lower body. I can do it one arm or two arms, one leg or two legs.
00;52;54;27 - 00;53;15;24
So hypothetically speaking, I'm going to do an upper body pushing day that day here, lower body pulling. So I'm going to do like a dumbbell bench press. My pair that up and a circuit with a, you know, a kettlebell Romanian deadlift I can already out there doing that is a example of a lower body pull. You're training the back of your legs, right?