{"version":"1.0.0","segments":[{"speaker":"Steven Benedict","startTime":0.0,"endTime":2.58,"body":"periodization"},{"speaker":"Steven Benedict","startTime":0.0,"endTime":2.58,"body":"and periodization for people as"},{"speaker":"Steven Benedict","startTime":2.61,"endTime":4.95,"body":"they should understand where"},{"speaker":"Steven Benedict","startTime":2.61,"endTime":4.95,"body":"their base is, and then where"},{"speaker":"Steven Benedict","startTime":4.95,"endTime":8.1,"body":"their tail end is where they"},{"speaker":"Steven Benedict","startTime":4.95,"endTime":8.1,"body":"want to be in whatever six"},{"speaker":"Steven Benedict","startTime":8.1,"endTime":10.8,"body":"months 12 months or whatever,"},{"speaker":"Steven Benedict","startTime":8.1,"endTime":10.8,"body":"and work their way backwards"},{"speaker":"Steven Benedict","startTime":10.8,"endTime":11.37,"body":"from that."},{"speaker":"Philip Pape","startTime":14.28,"endTime":17.52,"body":"Welcome to the Wits"},{"speaker":"Philip Pape","startTime":14.28,"endTime":17.52,"body":"\u0026 Weights podcast. I'm your host"},{"speaker":"Philip Pape","startTime":17.52,"endTime":20.7,"body":"Philip pape, and this twice a"},{"speaker":"Philip Pape","startTime":17.52,"endTime":20.7,"body":"week podcast is dedicated to"},{"speaker":"Philip Pape","startTime":20.7,"endTime":23.67,"body":"helping you achieve physical"},{"speaker":"Philip Pape","startTime":20.7,"endTime":23.67,"body":"self mastery by getting"},{"speaker":"Philip Pape","startTime":23.67,"endTime":26.7,"body":"stronger. Optimizing your"},{"speaker":"Philip Pape","startTime":23.67,"endTime":26.7,"body":"nutrition and upgrading your"},{"speaker":"Philip Pape","startTime":26.7,"endTime":30.06,"body":"body composition will uncover"},{"speaker":"Philip Pape","startTime":26.7,"endTime":30.06,"body":"science backed strategies for"},{"speaker":"Philip Pape","startTime":30.06,"endTime":34.17,"body":"movement, metabolism, muscle and"},{"speaker":"Philip Pape","startTime":30.06,"endTime":34.17,"body":"mindset with a skeptical eye on"},{"speaker":"Philip Pape","startTime":34.17,"endTime":37.5,"body":"the fitness industry, so you can"},{"speaker":"Philip Pape","startTime":34.17,"endTime":37.5,"body":"look and feel your absolute"},{"speaker":"Philip Pape","startTime":37.5,"endTime":41.58,"body":"best. Let's dive right in."},{"speaker":"Philip Pape","startTime":37.5,"endTime":41.58,"body":"Welcome to another episode of"},{"speaker":"Philip Pape","startTime":41.58,"endTime":45.24,"body":"Wits \u0026 Weights. George Sheehan,"},{"speaker":"Philip Pape","startTime":41.58,"endTime":45.24,"body":"a legend of running and running"},{"speaker":"Philip Pape","startTime":45.24,"endTime":49.38,"body":"literature wrote the following."},{"speaker":"Philip Pape","startTime":45.24,"endTime":49.38,"body":"Why race, the need to be tested,"},{"speaker":"Philip Pape","startTime":49.38,"endTime":53.13,"body":"perhaps the need to take risks"},{"speaker":"Philip Pape","startTime":49.38,"endTime":53.13,"body":"and the chance to be number one."},{"speaker":"Philip Pape","startTime":53.55,"endTime":57.42,"body":"Today's guest has encountered"},{"speaker":"Philip Pape","startTime":53.55,"endTime":57.42,"body":"every reason to not race, from"},{"speaker":"Philip Pape","startTime":57.42,"endTime":61.14,"body":"abandonment, to abuse, family"},{"speaker":"Philip Pape","startTime":57.42,"endTime":61.14,"body":"deceptions, untimely deaths,"},{"speaker":"Philip Pape","startTime":61.17,"endTime":64.95,"body":"drugs and alcohol. Professional"},{"speaker":"Philip Pape","startTime":61.17,"endTime":64.95,"body":"athletes, Stephen Benedict was"},{"speaker":"Philip Pape","startTime":64.95,"endTime":68.73,"body":"confronted with more obstacles"},{"speaker":"Philip Pape","startTime":64.95,"endTime":68.73,"body":"before the age of 28 than the"},{"speaker":"Philip Pape","startTime":68.73,"endTime":71.67,"body":"majority of people face in a"},{"speaker":"Philip Pape","startTime":68.73,"endTime":71.67,"body":"lifetime. Despite these"},{"speaker":"Philip Pape","startTime":71.67,"endTime":75.06,"body":"hardships, Stephen applied what"},{"speaker":"Philip Pape","startTime":71.67,"endTime":75.06,"body":"he learned on the track to"},{"speaker":"Philip Pape","startTime":75.06,"endTime":78.78,"body":"remain focused on the finish"},{"speaker":"Philip Pape","startTime":75.06,"endTime":78.78,"body":"line. His rules for running the"},{"speaker":"Philip Pape","startTime":78.78,"endTime":81.72,"body":"race translate to almost every"},{"speaker":"Philip Pape","startTime":78.78,"endTime":81.72,"body":"industry, person and"},{"speaker":"Philip Pape","startTime":81.72,"endTime":85.35,"body":"circumstance. And his story is a"},{"speaker":"Philip Pape","startTime":81.72,"endTime":85.35,"body":"reminder to all who hear it that"},{"speaker":"Philip Pape","startTime":85.35,"endTime":88.41,"body":"so long as you still have breath"},{"speaker":"Philip Pape","startTime":85.35,"endTime":88.41,"body":"in your lungs, your race can"},{"speaker":"Philip Pape","startTime":88.41,"endTime":91.17,"body":"still be one. Steven, thank you"},{"speaker":"Philip Pape","startTime":88.41,"endTime":91.17,"body":"very much for coming on the"},{"speaker":"Philip Pape","startTime":91.17,"endTime":94.83,"body":"show. I appreciate you guys"},{"speaker":"Philip Pape","startTime":91.17,"endTime":94.83,"body":"having me. I look forward to"},{"speaker":"Philip Pape","startTime":94.83,"endTime":99.06,"body":"talking today. And thanks for"},{"speaker":"Philip Pape","startTime":94.83,"endTime":99.06,"body":"the intro. Ya know, it's a great"},{"speaker":"Philip Pape","startTime":99.12,"endTime":102.69,"body":"integrated to so high"},{"speaker":"Philip Pape","startTime":99.12,"endTime":102.69,"body":"expectations. And the audience"},{"speaker":"Philip Pape","startTime":102.69,"endTime":105.21,"body":"does want to get to know you a"},{"speaker":"Philip Pape","startTime":102.69,"endTime":105.21,"body":"bit better before we dive into"},{"speaker":"Philip Pape","startTime":105.57,"endTime":108.33,"body":"the specific topic today, which"},{"speaker":"Philip Pape","startTime":105.57,"endTime":108.33,"body":"is going to be periodization."},{"speaker":"Philip Pape","startTime":108.66,"endTime":110.76,"body":"But let's start with your"},{"speaker":"Philip Pape","startTime":108.66,"endTime":110.76,"body":"background as a professional"},{"speaker":"Philip Pape","startTime":110.76,"endTime":114.69,"body":"athlete, as it pertains to"},{"speaker":"Philip Pape","startTime":110.76,"endTime":114.69,"body":"running the race to optimizing"},{"speaker":"Philip Pape","startTime":114.69,"endTime":117.69,"body":"performance. And if you want to"},{"speaker":"Philip Pape","startTime":114.69,"endTime":117.69,"body":"tie it into training principles"},{"speaker":"Philip Pape","startTime":117.69,"endTime":121.98,"body":"like periodization go for it."},{"speaker":"Philip Pape","startTime":117.69,"endTime":121.98,"body":"Yeah, so my background as an"},{"speaker":"Philip Pape","startTime":121.98,"endTime":126.09,"body":"athlete, I started running"},{"speaker":"Philip Pape","startTime":121.98,"endTime":126.09,"body":"actually got pushed into running"},{"speaker":"Philip Pape","startTime":126.09,"endTime":128.43,"body":"when I was a freshman year in"},{"speaker":"Philip Pape","startTime":126.09,"endTime":128.43,"body":"high school and"},{"speaker":"Steven Benedict","startTime":129.96,"endTime":132.15,"body":"I was on the"},{"speaker":"Steven Benedict","startTime":129.96,"endTime":132.15,"body":"football field football was"},{"speaker":"Steven Benedict","startTime":132.15,"endTime":135.33,"body":"pretty dominant for my life as"},{"speaker":"Steven Benedict","startTime":132.15,"endTime":135.33,"body":"well as some other sports early"},{"speaker":"Steven Benedict","startTime":135.33,"endTime":138.75,"body":"on. 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But like I said, the"},{"speaker":"Steven Benedict","startTime":147.87,"endTime":152.52,"body":"track and field coach saw me on"},{"speaker":"Steven Benedict","startTime":152.52,"endTime":156.15,"body":"the football field when I was a"},{"speaker":"Steven Benedict","startTime":152.52,"endTime":156.15,"body":"freshman approached my parents,"},{"speaker":"Steven Benedict","startTime":156.15,"endTime":159.42,"body":"my parents who wanted me to try"},{"speaker":"Steven Benedict","startTime":156.15,"endTime":159.42,"body":"something different and"},{"speaker":"Steven Benedict","startTime":159.42,"endTime":163.74,"body":"something new and really wasn't"},{"speaker":"Steven Benedict","startTime":159.42,"endTime":163.74,"body":"on my radar. And so reluctantly,"},{"speaker":"Steven Benedict","startTime":163.74,"endTime":168.54,"body":"I jumped in there for my winter"},{"speaker":"Steven Benedict","startTime":163.74,"endTime":168.54,"body":"season and wound up wound up"},{"speaker":"Steven Benedict","startTime":168.54,"endTime":172.2,"body":"winning lean county"},{"speaker":"Steven Benedict","startTime":168.54,"endTime":172.2,"body":"championships as a freshman and"},{"speaker":"Steven Benedict","startTime":172.2,"endTime":176.58,"body":"it just kind of built up over"},{"speaker":"Steven Benedict","startTime":172.2,"endTime":176.58,"body":"time. 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So it's"},{"speaker":"Steven Benedict","startTime":236.37,"endTime":240.75,"body":"been a big roller coaster, you"},{"speaker":"Steven Benedict","startTime":240.75,"endTime":243.9,"body":"know, obviously with not only"},{"speaker":"Steven Benedict","startTime":240.75,"endTime":243.9,"body":"with my athletic career, but"},{"speaker":"Steven Benedict","startTime":243.9,"endTime":248.55,"body":"then also my story background,"},{"speaker":"Steven Benedict","startTime":243.9,"endTime":248.55,"body":"which was, you know, all over"},{"speaker":"Steven Benedict","startTime":248.55,"endTime":252.27,"body":"the place of things, people see"},{"speaker":"Steven Benedict","startTime":248.55,"endTime":252.27,"body":"it as well. He's an athlete,"},{"speaker":"Steven Benedict","startTime":252.27,"endTime":255.69,"body":"he's got it all together, and"},{"speaker":"Steven Benedict","startTime":252.27,"endTime":255.69,"body":"that was far from it. So I got a"},{"speaker":"Steven Benedict","startTime":255.69,"endTime":258.33,"body":"lot of loss and a lot of"},{"speaker":"Steven Benedict","startTime":255.69,"endTime":258.33,"body":"abandonment, you know, growing"},{"speaker":"Steven Benedict","startTime":258.33,"endTime":260.82,"body":"up through the foster care"},{"speaker":"Steven Benedict","startTime":258.33,"endTime":260.82,"body":"system and then losing my"},{"speaker":"Steven Benedict","startTime":260.82,"endTime":265.26,"body":"adopted parents. So there's been"},{"speaker":"Steven Benedict","startTime":260.82,"endTime":265.26,"body":"quite a bit that have taught me"},{"speaker":"Steven Benedict","startTime":265.26,"endTime":269.91,"body":"not only through my sports, but"},{"speaker":"Steven Benedict","startTime":265.26,"endTime":269.91,"body":"also in life, about resiliency"},{"speaker":"Steven Benedict","startTime":269.91,"endTime":275.28,"body":"and patience and due diligence,"},{"speaker":"Steven Benedict","startTime":269.91,"endTime":275.28,"body":"and really just focusing and"},{"speaker":"Steven Benedict","startTime":275.28,"endTime":279.06,"body":"keeping my eye on the prize and,"},{"speaker":"Steven Benedict","startTime":275.28,"endTime":279.06,"body":"you know, keeping good people"},{"speaker":"Steven Benedict","startTime":279.06,"endTime":283.56,"body":"around me coaches. 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So there's"},{"speaker":"Philip Pape","startTime":308.49,"endTime":311.13,"body":"a lot there, there's definitely"},{"speaker":"Philip Pape","startTime":311.13,"endTime":314.73,"body":"a lot of paths we can take. 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So that we're kind of"},{"speaker":"Steven Benedict","startTime":457.59,"endTime":461.43,"body":"moving forward, we're not"},{"speaker":"Steven Benedict","startTime":461.43,"endTime":464.7,"body":"starting back to yours, you"},{"speaker":"Steven Benedict","startTime":461.43,"endTime":464.7,"body":"know, we're starting where we"},{"speaker":"Steven Benedict","startTime":464.7,"endTime":469.14,"body":"left off after our break. So we"},{"speaker":"Steven Benedict","startTime":464.7,"endTime":469.14,"body":"have the rest, we have that"},{"speaker":"Steven Benedict","startTime":469.14,"endTime":473.91,"body":"whole aspect of recovery, that"},{"speaker":"Steven Benedict","startTime":469.14,"endTime":473.91,"body":"downtime, that disconnect, and"},{"speaker":"Steven Benedict","startTime":473.91,"endTime":477.63,"body":"then we plug back in, kind of"},{"speaker":"Steven Benedict","startTime":473.91,"endTime":477.63,"body":"recharging our batteries, but"},{"speaker":"Steven Benedict","startTime":479.01,"endTime":481.89,"body":"our periodization and"},{"speaker":"Steven Benedict","startTime":479.01,"endTime":481.89,"body":"periodization for people as they"},{"speaker":"Steven Benedict","startTime":481.89,"endTime":485.28,"body":"should understand where their"},{"speaker":"Steven Benedict","startTime":481.89,"endTime":485.28,"body":"base is. And then And then where"},{"speaker":"Steven Benedict","startTime":485.28,"endTime":488.43,"body":"their tail end is where they"},{"speaker":"Steven Benedict","startTime":485.28,"endTime":488.43,"body":"want to be in whatever, six"},{"speaker":"Steven Benedict","startTime":488.43,"endTime":491.16,"body":"months, 12 months or whatever,"},{"speaker":"Steven Benedict","startTime":488.43,"endTime":491.16,"body":"and work their way back"},{"speaker":"Steven Benedict","startTime":491.19,"endTime":492.39,"body":"backwards from that."},{"speaker":"Philip Pape","startTime":492.93,"endTime":494.64,"body":"Yeah, yeah. And I"},{"speaker":"Philip Pape","startTime":492.93,"endTime":494.64,"body":"was gonna ask about that, you"},{"speaker":"Philip Pape","startTime":494.64,"endTime":497.58,"body":"know, it seems like you want to"},{"speaker":"Philip Pape","startTime":494.64,"endTime":497.58,"body":"reverse engineer from an event"},{"speaker":"Philip Pape","startTime":497.61,"endTime":500.67,"body":"or a peak. I mean, we do that"},{"speaker":"Philip Pape","startTime":497.61,"endTime":500.67,"body":"with nutritional periodization"},{"speaker":"Philip Pape","startTime":500.67,"endTime":502.83,"body":"as well, right? You have a goal,"},{"speaker":"Philip Pape","startTime":500.67,"endTime":502.83,"body":"you work back from there,"},{"speaker":"Philip Pape","startTime":502.83,"endTime":505.86,"body":"whether it's lose weight, or"},{"speaker":"Philip Pape","startTime":502.83,"endTime":505.86,"body":"build muscle or whatever. So"},{"speaker":"Philip Pape","startTime":506.34,"endTime":511.68,"body":"what about how does specificity"},{"speaker":"Philip Pape","startTime":506.34,"endTime":511.68,"body":"and adaptation play into that"},{"speaker":"Philip Pape","startTime":511.68,"endTime":514.62,"body":"right into how you periodized"},{"speaker":"Philip Pape","startTime":511.68,"endTime":514.62,"body":"someone's programming or that"},{"speaker":"Philip Pape","startTime":514.92,"endTime":518.1,"body":"that phase, knowing that you"},{"speaker":"Philip Pape","startTime":514.92,"endTime":518.1,"body":"have this skill that you have to"},{"speaker":"Philip Pape","startTime":518.1,"endTime":520.56,"body":"develop, but you also have other"},{"speaker":"Philip Pape","startTime":518.1,"endTime":520.56,"body":"things that support that like"},{"speaker":"Philip Pape","startTime":520.56,"endTime":522.54,"body":"strength, power, speed, and so"},{"speaker":"Philip Pape","startTime":520.56,"endTime":522.54,"body":"on. Yeah,"},{"speaker":"Steven Benedict","startTime":522.54,"endTime":526.41,"body":"of course."},{"speaker":"Steven Benedict","startTime":522.54,"endTime":526.41,"body":"First, first and foremost"},{"speaker":"Steven Benedict","startTime":526.41,"endTime":530.94,"body":"foundational aspects, you know,"},{"speaker":"Steven Benedict","startTime":526.41,"endTime":530.94,"body":"if we left off on a good note,"},{"speaker":"Steven Benedict","startTime":530.94,"endTime":534.36,"body":"or we're going in and they're"},{"speaker":"Steven Benedict","startTime":530.94,"endTime":534.36,"body":"coming in from scratch one I"},{"speaker":"Steven Benedict","startTime":534.36,"endTime":537.54,"body":"need to know what their"},{"speaker":"Steven Benedict","startTime":534.36,"endTime":537.54,"body":"predisposed situations were any"},{"speaker":"Steven Benedict","startTime":537.54,"endTime":541.11,"body":"of their if they have any"},{"speaker":"Steven Benedict","startTime":537.54,"endTime":541.11,"body":"ailments or anything like that."},{"speaker":"Steven Benedict","startTime":541.32,"endTime":545.07,"body":"Any previous injuries or"},{"speaker":"Steven Benedict","startTime":541.32,"endTime":545.07,"body":"surgeries or anything that has"},{"speaker":"Steven Benedict","startTime":545.07,"endTime":550.32,"body":"been chronic or ongoing, so that"},{"speaker":"Steven Benedict","startTime":545.07,"endTime":550.32,"body":"we can really address those"},{"speaker":"Steven Benedict","startTime":550.5,"endTime":554.04,"body":"because they probably haven't"},{"speaker":"Steven Benedict","startTime":550.5,"endTime":554.04,"body":"gone away. They're probably just"},{"speaker":"Steven Benedict","startTime":554.07,"endTime":558.75,"body":"hibernating right now until"},{"speaker":"Steven Benedict","startTime":554.07,"endTime":558.75,"body":"things start to build up and we"},{"speaker":"Steven Benedict","startTime":558.75,"endTime":563.31,"body":"start adding on weight or we"},{"speaker":"Steven Benedict","startTime":558.75,"endTime":563.31,"body":"start pushing the pace on things"},{"speaker":"Steven Benedict","startTime":563.31,"endTime":564.72,"body":"or anything like that. So"},{"speaker":"Philip Pape","startTime":565.68,"endTime":568.02,"body":"is that what I have"},{"speaker":"Philip Pape","startTime":565.68,"endTime":568.02,"body":"a hibernating shoulder? Yeah,"},{"speaker":"Philip Pape","startTime":568.02,"endTime":571.83,"body":"that's that's the word. Okay."},{"speaker":"Philip Pape","startTime":568.02,"endTime":571.83,"body":"Okay. Well, however"},{"speaker":"Steven Benedict","startTime":571.83,"endTime":574.14,"body":"name shoulder"},{"speaker":"Steven Benedict","startTime":571.83,"endTime":574.14,"body":"I've had, you know, hibernating"},{"speaker":"Steven Benedict","startTime":574.14,"endTime":580.32,"body":"Achilles, I've had issues and it"},{"speaker":"Steven Benedict","startTime":574.14,"endTime":580.32,"body":"wasn't really until I stepped"},{"speaker":"Steven Benedict","startTime":580.32,"endTime":584.37,"body":"back and really addressed those"},{"speaker":"Steven Benedict","startTime":580.32,"endTime":584.37,"body":"things in back. Okay, well, this"},{"speaker":"Steven Benedict","startTime":584.37,"endTime":588.48,"body":"has been chronic and it's been"},{"speaker":"Steven Benedict","startTime":584.37,"endTime":588.48,"body":"going on for look like let's"},{"speaker":"Steven Benedict","startTime":588.48,"endTime":592.05,"body":"say, I'm good through the"},{"speaker":"Steven Benedict","startTime":588.48,"endTime":592.05,"body":"beginning phases of my training"},{"speaker":"Steven Benedict","startTime":592.05,"endTime":594.87,"body":"where the foundational aspects"},{"speaker":"Steven Benedict","startTime":592.05,"endTime":594.87,"body":"is great. And then I move on"},{"speaker":"Steven Benedict","startTime":594.87,"endTime":598.59,"body":"into kind of like, the strength"},{"speaker":"Steven Benedict","startTime":594.87,"endTime":598.59,"body":"and power development but when I"},{"speaker":"Steven Benedict","startTime":598.59,"endTime":603.33,"body":"get into speed stuff that's when"},{"speaker":"Steven Benedict","startTime":598.59,"endTime":603.33,"body":"things start to kind of show up,"},{"speaker":"Steven Benedict","startTime":603.33,"endTime":609.09,"body":"right, and when the post kind of"},{"speaker":"Steven Benedict","startTime":603.33,"endTime":609.09,"body":"wear and tear thing show up, but"},{"speaker":"Steven Benedict","startTime":609.6,"endTime":612.18,"body":"as for other people, it's just"},{"speaker":"Steven Benedict","startTime":609.6,"endTime":612.18,"body":"kind of the same thing as, as we"},{"speaker":"Steven Benedict","startTime":612.18,"endTime":616.71,"body":"push the needle, things are to"},{"speaker":"Steven Benedict","startTime":612.18,"endTime":616.71,"body":"show up and, and your body"},{"speaker":"Steven Benedict","startTime":616.86,"endTime":620.88,"body":"starts to show it's kind of true"},{"speaker":"Steven Benedict","startTime":616.86,"endTime":620.88,"body":"colors, right? It starts to"},{"speaker":"Steven Benedict","startTime":620.88,"endTime":624.24,"body":"become transparent, and"},{"speaker":"Steven Benedict","startTime":620.88,"endTime":624.24,"body":"transparency with clients and,"},{"speaker":"Steven Benedict","startTime":624.42,"endTime":628.86,"body":"and also, when I work with"},{"speaker":"Steven Benedict","startTime":624.42,"endTime":628.86,"body":"anybody is super vital on you"},{"speaker":"Steven Benedict","startTime":628.86,"endTime":632.25,"body":"know, I don't need you to be a"},{"speaker":"Steven Benedict","startTime":628.86,"endTime":632.25,"body":"superstar, you're not trying to"},{"speaker":"Steven Benedict","startTime":632.25,"endTime":635.7,"body":"impress me, I've already"},{"speaker":"Steven Benedict","startTime":632.25,"endTime":635.7,"body":"performed at a high level. So"},{"speaker":"Steven Benedict","startTime":636.51,"endTime":642.39,"body":"that's it, there's no kind of"},{"speaker":"Steven Benedict","startTime":636.51,"endTime":642.39,"body":"ego aspect here. But, you know,"},{"speaker":"Steven Benedict","startTime":642.42,"endTime":646.59,"body":"in that space is understanding"},{"speaker":"Steven Benedict","startTime":642.42,"endTime":646.59,"body":"Foundation, understanding,"},{"speaker":"Steven Benedict","startTime":646.59,"endTime":651.15,"body":"patience, understanding the"},{"speaker":"Steven Benedict","startTime":646.59,"endTime":651.15,"body":"little things of accumulation"},{"speaker":"Steven Benedict","startTime":651.15,"endTime":656.31,"body":"into the bigger things like"},{"speaker":"Steven Benedict","startTime":651.15,"endTime":656.31,"body":"movement correction, and"},{"speaker":"Steven Benedict","startTime":656.43,"endTime":660.48,"body":"understanding like so for"},{"speaker":"Steven Benedict","startTime":656.43,"endTime":660.48,"body":"runners, it's, it's a lot of"},{"speaker":"Steven Benedict","startTime":660.57,"endTime":666.15,"body":"feet issues that contribute to"},{"speaker":"Steven Benedict","startTime":660.57,"endTime":666.15,"body":"going up there to the, the, the"},{"speaker":"Steven Benedict","startTime":666.15,"endTime":668.37,"body":"chain of things through their"},{"speaker":"Steven Benedict","startTime":666.15,"endTime":668.37,"body":"knees, through the hamstrings,"},{"speaker":"Steven Benedict","startTime":668.37,"endTime":670.41,"body":"through their hips, all the way"},{"speaker":"Steven Benedict","startTime":668.37,"endTime":670.41,"body":"up through their scapular and"},{"speaker":"Steven Benedict","startTime":670.41,"endTime":673.65,"body":"stuff. So and I think a lot of"},{"speaker":"Steven Benedict","startTime":670.41,"endTime":673.65,"body":"runners don't understand that,"},{"speaker":"Steven Benedict","startTime":673.65,"endTime":676.62,"body":"as you know, we start from the"},{"speaker":"Steven Benedict","startTime":673.65,"endTime":676.62,"body":"bottom of the foundation work"},{"speaker":"Steven Benedict","startTime":676.62,"endTime":683.1,"body":"up, not where the point of kind"},{"speaker":"Steven Benedict","startTime":676.62,"endTime":683.1,"body":"of hurting or the kind of, you"},{"speaker":"Steven Benedict","startTime":683.1,"endTime":689.04,"body":"know, debilitation is, so, you"},{"speaker":"Steven Benedict","startTime":683.1,"endTime":689.04,"body":"know, there's a lot of writing"},{"speaker":"Steven Benedict","startTime":689.04,"endTime":692.43,"body":"down notes, notes, taking and"},{"speaker":"Steven Benedict","startTime":689.04,"endTime":692.43,"body":"building relationship and"},{"speaker":"Steven Benedict","startTime":692.43,"endTime":697.2,"body":"rapport with people, whether you"},{"speaker":"Steven Benedict","startTime":692.43,"endTime":697.2,"body":"know, the athlete or the weekend"},{"speaker":"Steven Benedict","startTime":697.2,"endTime":700.23,"body":"warrior, anything, understanding"},{"speaker":"Steven Benedict","startTime":697.2,"endTime":700.23,"body":"that at the beginning, like this"},{"speaker":"Steven Benedict","startTime":700.23,"endTime":704.94,"body":"is a long term game, just use it"},{"speaker":"Steven Benedict","startTime":700.23,"endTime":704.94,"body":"as a long term gain and"},{"speaker":"Steven Benedict","startTime":704.94,"endTime":711.36,"body":"understanding that each phase is"},{"speaker":"Steven Benedict","startTime":704.94,"endTime":711.36,"body":"a phase for the coinciding"},{"speaker":"Steven Benedict","startTime":711.36,"endTime":716.67,"body":"phases to come. So that's, you"},{"speaker":"Steven Benedict","startTime":711.36,"endTime":716.67,"body":"know, part of the periodization"},{"speaker":"Steven Benedict","startTime":716.67,"endTime":721.26,"body":"thing, and that foundational"},{"speaker":"Steven Benedict","startTime":716.67,"endTime":721.26,"body":"piece is super important. For"},{"speaker":"Steven Benedict","startTime":721.29,"endTime":724.65,"body":"for any athlete, I mean, for our"},{"speaker":"Steven Benedict","startTime":721.29,"endTime":724.65,"body":"track and field athletes, it's,"},{"speaker":"Steven Benedict","startTime":724.86,"endTime":730.5,"body":"it's vital. If our, if our, if"},{"speaker":"Steven Benedict","startTime":724.86,"endTime":730.5,"body":"our preseason is terrible, it's"},{"speaker":"Steven Benedict","startTime":730.5,"endTime":735.21,"body":"going to show up, come around"},{"speaker":"Steven Benedict","startTime":730.5,"endTime":735.21,"body":"March, march ish. When we start"},{"speaker":"Steven Benedict","startTime":735.51,"endTime":738.54,"body":"getting into spikes, and we"},{"speaker":"Steven Benedict","startTime":735.51,"endTime":738.54,"body":"start pushing and start pushing"},{"speaker":"Steven Benedict","startTime":738.54,"endTime":743.37,"body":"the paces a bit, if we haven't"},{"speaker":"Steven Benedict","startTime":738.54,"endTime":743.37,"body":"done the rehab stuff, and the"},{"speaker":"Steven Benedict","startTime":743.37,"endTime":747.27,"body":"the foundational strength stuff,"},{"speaker":"Steven Benedict","startTime":743.37,"endTime":747.27,"body":"we're gonna blow we'll so to"},{"speaker":"Steven Benedict","startTime":747.27,"endTime":747.63,"body":"say."},{"speaker":"Philip Pape","startTime":748.62,"endTime":751.35,"body":"So in this in this"},{"speaker":"Philip Pape","startTime":748.62,"endTime":751.35,"body":"preseason is there, I mean, a"},{"speaker":"Philip Pape","startTime":751.35,"endTime":753.75,"body":"lot of what you're telling me"},{"speaker":"Philip Pape","startTime":751.35,"endTime":753.75,"body":"sounds like, definitely, if you"},{"speaker":"Philip Pape","startTime":753.75,"endTime":756.33,"body":"had a coach, they're going to be"},{"speaker":"Philip Pape","startTime":753.75,"endTime":756.33,"body":"able to individualize and"},{"speaker":"Philip Pape","startTime":756.33,"endTime":759.66,"body":"understand the subtleties with"},{"speaker":"Philip Pape","startTime":756.33,"endTime":759.66,"body":"you, and bring their fresh pair"},{"speaker":"Philip Pape","startTime":759.66,"endTime":763.62,"body":"of eyes and expertise to it. But"},{"speaker":"Philip Pape","startTime":759.66,"endTime":763.62,"body":"even if somebody's wanting to do"},{"speaker":"Philip Pape","startTime":763.62,"endTime":766.17,"body":"this on their own, who's maybe"},{"speaker":"Philip Pape","startTime":763.62,"endTime":766.17,"body":"it's the first time and they're"},{"speaker":"Philip Pape","startTime":766.17,"endTime":770.85,"body":"not at that elite level? Is"},{"speaker":"Philip Pape","startTime":766.17,"endTime":770.85,"body":"there? Is there a model that we"},{"speaker":"Philip Pape","startTime":770.85,"endTime":775.05,"body":"follow in the preseason of a"},{"speaker":"Philip Pape","startTime":770.85,"endTime":775.05,"body":"certain stacked level of things"},{"speaker":"Philip Pape","startTime":775.05,"endTime":778.83,"body":"to focus on like, okay, take"},{"speaker":"Philip Pape","startTime":775.05,"endTime":778.83,"body":"take two or three weeks and go"},{"speaker":"Philip Pape","startTime":778.83,"endTime":782.49,"body":"through this checklist, and make"},{"speaker":"Philip Pape","startTime":778.83,"endTime":782.49,"body":"sure you can get out of it here,"},{"speaker":"Philip Pape","startTime":782.52,"endTime":785.07,"body":"you know, this level of health"},{"speaker":"Philip Pape","startTime":782.52,"endTime":785.07,"body":"or performance? And then that"},{"speaker":"Philip Pape","startTime":785.07,"endTime":787.35,"body":"tells you ready to go to the"},{"speaker":"Philip Pape","startTime":785.07,"endTime":787.35,"body":"next phase? is can it be"},{"speaker":"Philip Pape","startTime":787.35,"endTime":789.36,"body":"simplified to that level? Like,"},{"speaker":"Philip Pape","startTime":787.35,"endTime":789.36,"body":"hey, maybe you could write a"},{"speaker":"Philip Pape","startTime":789.36,"endTime":789.9,"body":"book about it?"},{"speaker":"Steven Benedict","startTime":790.14,"endTime":793.26,"body":"Yeah, I think,"},{"speaker":"Steven Benedict","startTime":790.14,"endTime":793.26,"body":"um, you know, I think in"},{"speaker":"Steven Benedict","startTime":793.26,"endTime":798.45,"body":"layman's terms in simple ways,"},{"speaker":"Steven Benedict","startTime":793.26,"endTime":798.45,"body":"you know, quantity to quality"},{"speaker":"Steven Benedict","startTime":799.53,"endTime":803.28,"body":"type of mind frame, yes, you"},{"speaker":"Steven Benedict","startTime":799.53,"endTime":803.28,"body":"know, there's a lot of volume"},{"speaker":"Steven Benedict","startTime":803.31,"endTime":808.59,"body":"early on, but it's not, it's,"},{"speaker":"Steven Benedict","startTime":803.31,"endTime":808.59,"body":"it's progressive volume, it's"},{"speaker":"Steven Benedict","startTime":808.59,"endTime":813.42,"body":"not a, let's dump the dump truck"},{"speaker":"Steven Benedict","startTime":808.59,"endTime":813.42,"body":"on you all, all in one phase,"},{"speaker":"Steven Benedict","startTime":813.54,"endTime":818.1,"body":"and then then you're worth"},{"speaker":"Steven Benedict","startTime":813.54,"endTime":818.1,"body":"nothing, come the next month or"},{"speaker":"Steven Benedict","startTime":818.1,"endTime":821.01,"body":"the next, you know, the next"},{"speaker":"Steven Benedict","startTime":818.1,"endTime":821.01,"body":"four weeks after the first four"},{"speaker":"Steven Benedict","startTime":821.01,"endTime":826.05,"body":"weeks as far as program design"},{"speaker":"Steven Benedict","startTime":821.01,"endTime":826.05,"body":"and kind of progression in that"},{"speaker":"Steven Benedict","startTime":826.17,"endTime":830.07,"body":"one foundational strength and,"},{"speaker":"Steven Benedict","startTime":826.17,"endTime":830.07,"body":"and then strength, endurance,"},{"speaker":"Steven Benedict","startTime":830.07,"endTime":833.34,"body":"strength, power, and then you"},{"speaker":"Steven Benedict","startTime":830.07,"endTime":833.34,"body":"know, quality, which is whether"},{"speaker":"Steven Benedict","startTime":833.34,"endTime":836.52,"body":"it be speed reps or anything on"},{"speaker":"Steven Benedict","startTime":833.34,"endTime":836.52,"body":"that sense. So there's like,"},{"speaker":"Steven Benedict","startTime":836.52,"endTime":840.99,"body":"kind of like four building"},{"speaker":"Steven Benedict","startTime":836.52,"endTime":840.99,"body":"blocks, they're dependable on"},{"speaker":"Steven Benedict","startTime":841.02,"endTime":846.63,"body":"the over encompassing goal, or"},{"speaker":"Steven Benedict","startTime":841.02,"endTime":846.63,"body":"the, the athlete in or the"},{"speaker":"Steven Benedict","startTime":846.63,"endTime":852.54,"body":"subject in question. But, you"},{"speaker":"Steven Benedict","startTime":846.63,"endTime":852.54,"body":"know, overall wise, you know,"},{"speaker":"Steven Benedict","startTime":852.54,"endTime":857.61,"body":"it's, it's really a foundational"},{"speaker":"Steven Benedict","startTime":852.54,"endTime":857.61,"body":"piece and building out the"},{"speaker":"Steven Benedict","startTime":857.67,"endTime":861.12,"body":"spaces of, you know, like those"},{"speaker":"Steven Benedict","startTime":857.67,"endTime":861.12,"body":"blocks and, and not rushing"},{"speaker":"Steven Benedict","startTime":861.15,"endTime":864.87,"body":"those blocks. They could be for"},{"speaker":"Steven Benedict","startTime":861.15,"endTime":864.87,"body":"one person that that block could"},{"speaker":"Steven Benedict","startTime":864.87,"endTime":867.87,"body":"be four weeks, or the other"},{"speaker":"Steven Benedict","startTime":864.87,"endTime":867.87,"body":"person, it could be six to eight"},{"speaker":"Steven Benedict","startTime":867.87,"endTime":871.56,"body":"weeks, depending on their"},{"speaker":"Steven Benedict","startTime":867.87,"endTime":871.56,"body":"learning curve. And you know,"},{"speaker":"Steven Benedict","startTime":871.56,"endTime":876.6,"body":"how much they really need to"},{"speaker":"Steven Benedict","startTime":871.56,"endTime":876.6,"body":"know. I am usually in the six to"},{"speaker":"Steven Benedict","startTime":876.6,"endTime":880.8,"body":"eight weeks span of people and"},{"speaker":"Steven Benedict","startTime":876.6,"endTime":880.8,"body":"then the time and, and to give"},{"speaker":"Steven Benedict","startTime":880.8,"endTime":883.62,"body":"them that adaptation period of"},{"speaker":"Steven Benedict","startTime":880.8,"endTime":883.62,"body":"their body to understand"},{"speaker":"Steven Benedict","startTime":883.62,"endTime":889.47,"body":"movement. And then, you know, in"},{"speaker":"Steven Benedict","startTime":883.62,"endTime":889.47,"body":"the beginning, I recommend"},{"speaker":"Steven Benedict","startTime":889.5,"endTime":895.83,"body":"somebody to have somebody"},{"speaker":"Steven Benedict","startTime":889.5,"endTime":895.83,"body":"alongside them at all times, or"},{"speaker":"Steven Benedict","startTime":895.83,"endTime":899.97,"body":"at least accountability wise, if"},{"speaker":"Steven Benedict","startTime":895.83,"endTime":899.97,"body":"they're new to space, justice."},{"speaker":"Steven Benedict","startTime":900.0,"endTime":904.05,"body":"They can learn, right? It's like"},{"speaker":"Steven Benedict","startTime":900.0,"endTime":904.05,"body":"going to school. For me, my"},{"speaker":"Steven Benedict","startTime":904.05,"endTime":907.41,"body":"coaches are invaluable, right, I"},{"speaker":"Steven Benedict","startTime":904.05,"endTime":907.41,"body":"need the eyes on me, because I"},{"speaker":"Steven Benedict","startTime":907.41,"endTime":913.26,"body":"can't see myself run. But I'm"},{"speaker":"Steven Benedict","startTime":907.41,"endTime":913.26,"body":"very good at making adjustments"},{"speaker":"Steven Benedict","startTime":913.29,"endTime":917.76,"body":"with cues given to me. And that"},{"speaker":"Steven Benedict","startTime":913.29,"endTime":917.76,"body":"becomes body awareness and that,"},{"speaker":"Steven Benedict","startTime":918.54,"endTime":921.6,"body":"you know, conversational aspects"},{"speaker":"Steven Benedict","startTime":918.54,"endTime":921.6,"body":"of understanding, you know, how"},{"speaker":"Steven Benedict","startTime":921.6,"endTime":925.92,"body":"the coach can relate to their"},{"speaker":"Steven Benedict","startTime":921.6,"endTime":925.92,"body":"athlete, and how they can"},{"speaker":"Steven Benedict","startTime":925.92,"endTime":930.54,"body":"translate what the coach is"},{"speaker":"Steven Benedict","startTime":925.92,"endTime":930.54,"body":"telling them into movement, or"},{"speaker":"Steven Benedict","startTime":930.54,"endTime":934.89,"body":"mindset, kind of the the Brain"},{"speaker":"Steven Benedict","startTime":930.54,"endTime":934.89,"body":"Body connectivity aspect of"},{"speaker":"Steven Benedict","startTime":934.89,"endTime":935.37,"body":"things."},{"speaker":"Philip Pape","startTime":935.55,"endTime":936.87,"body":"Yeah. And I think"},{"speaker":"Philip Pape","startTime":935.55,"endTime":936.87,"body":"that's important, what you're"},{"speaker":"Philip Pape","startTime":936.87,"endTime":938.97,"body":"saying to people listening,"},{"speaker":"Philip Pape","startTime":936.87,"endTime":938.97,"body":"because I hear a lot of the"},{"speaker":"Philip Pape","startTime":938.97,"endTime":942.21,"body":"time, you know, I'll get a coach"},{"speaker":"Philip Pape","startTime":938.97,"endTime":942.21,"body":"when I need it, or when I need"},{"speaker":"Philip Pape","startTime":942.21,"endTime":944.79,"body":"to fix something or whatever."},{"speaker":"Philip Pape","startTime":942.21,"endTime":944.79,"body":"And you're like, just get the"},{"speaker":"Philip Pape","startTime":944.79,"endTime":947.13,"body":"coach from the beginning,"},{"speaker":"Philip Pape","startTime":944.79,"endTime":947.13,"body":"because you're gonna cut out"},{"speaker":"Philip Pape","startTime":947.13,"endTime":951.36,"body":"months or years of mistakes and"},{"speaker":"Philip Pape","startTime":947.13,"endTime":951.36,"body":"poor habit forming. And I've"},{"speaker":"Philip Pape","startTime":951.36,"endTime":953.37,"body":"experienced that personally,"},{"speaker":"Philip Pape","startTime":951.36,"endTime":953.37,"body":"when, you know, my squat was"},{"speaker":"Philip Pape","startTime":953.37,"endTime":955.89,"body":"terrible for years. And then I"},{"speaker":"Philip Pape","startTime":953.37,"endTime":955.89,"body":"got a coach and in one day, you"},{"speaker":"Philip Pape","startTime":955.89,"endTime":960.21,"body":"know, if he helped me fix"},{"speaker":"Philip Pape","startTime":955.89,"endTime":960.21,"body":"things, let's So one question I"},{"speaker":"Philip Pape","startTime":960.21,"endTime":963.0,"body":"have is you work exclusively"},{"speaker":"Philip Pape","startTime":960.21,"endTime":963.0,"body":"with runners and endurance"},{"speaker":"Philip Pape","startTime":963.0,"endTime":963.63,"body":"athletes?"},{"speaker":"Steven Benedict","startTime":964.11,"endTime":966.96,"body":"No, not not,"},{"speaker":"Steven Benedict","startTime":964.11,"endTime":966.96,"body":"not specifically. I mean,"},{"speaker":"Steven Benedict","startTime":966.96,"endTime":972.18,"body":"sprinters, yes. But I mean, I've"},{"speaker":"Steven Benedict","startTime":966.96,"endTime":972.18,"body":"handled athletes across the"},{"speaker":"Steven Benedict","startTime":972.18,"endTime":977.7,"body":"board, from NFL players, to"},{"speaker":"Steven Benedict","startTime":972.18,"endTime":977.7,"body":"soccer players, to martial"},{"speaker":"Steven Benedict","startTime":977.7,"endTime":985.8,"body":"artists. So mine is more of kind"},{"speaker":"Steven Benedict","startTime":977.7,"endTime":985.8,"body":"of the over. What I like to what"},{"speaker":"Steven Benedict","startTime":985.8,"endTime":991.08,"body":"I like to see is one I know and"},{"speaker":"Steven Benedict","startTime":985.8,"endTime":991.08,"body":"I believe that sprinters are an"},{"speaker":"Steven Benedict","startTime":991.11,"endTime":994.29,"body":"overall package of an athlete,"},{"speaker":"Steven Benedict","startTime":991.11,"endTime":994.29,"body":"right, you can take them and"},{"speaker":"Steven Benedict","startTime":994.29,"endTime":996.96,"body":"pretty much because of their"},{"speaker":"Steven Benedict","startTime":994.29,"endTime":996.96,"body":"based on what they've done"},{"speaker":"Steven Benedict","startTime":997.11,"endTime":1001.01,"body":"through power and strength and"},{"speaker":"Steven Benedict","startTime":997.11,"endTime":1001.01,"body":"explosiveness and movement, you"},{"speaker":"Steven Benedict","startTime":1001.01,"endTime":1004.4,"body":"can take them and plant them in"},{"speaker":"Steven Benedict","startTime":1001.01,"endTime":1004.4,"body":"any other sport, all they would"},{"speaker":"Steven Benedict","startTime":1004.4,"endTime":1007.07,"body":"have to do is learn the"},{"speaker":"Steven Benedict","startTime":1004.4,"endTime":1007.07,"body":"modalities of that sport."},{"speaker":"Philip Pape","startTime":1009.26,"endTime":1011.18,"body":"Do you mean the"},{"speaker":"Philip Pape","startTime":1009.26,"endTime":1011.18,"body":"skills of that sport basically"},{"speaker":"Philip Pape","startTime":1011.18,"endTime":1011.66,"body":"skills of"},{"speaker":"Steven Benedict","startTime":1011.66,"endTime":1013.85,"body":"that sport,"},{"speaker":"Steven Benedict","startTime":1011.66,"endTime":1013.85,"body":"whether it be soccer, you know,"},{"speaker":"Steven Benedict","startTime":1013.85,"endTime":1018.38,"body":"be becoming more pliable in and"},{"speaker":"Steven Benedict","startTime":1013.85,"endTime":1018.38,"body":"versatile in their dribbling,"},{"speaker":"Steven Benedict","startTime":1018.47,"endTime":1021.38,"body":"football, you know, obviously,"},{"speaker":"Steven Benedict","startTime":1018.47,"endTime":1021.38,"body":"being able to take a hit and,"},{"speaker":"Steven Benedict","startTime":1021.56,"endTime":1024.92,"body":"you know, a lateral and vertical"},{"speaker":"Steven Benedict","startTime":1021.56,"endTime":1024.92,"body":"movement. So it's like, learning"},{"speaker":"Steven Benedict","startTime":1024.92,"endTime":1029.36,"body":"those aspects. But as far as the"},{"speaker":"Steven Benedict","startTime":1024.92,"endTime":1029.36,"body":"core basic things of power,"},{"speaker":"Steven Benedict","startTime":1029.36,"endTime":1033.23,"body":"strength, explosiveness, that"},{"speaker":"Steven Benedict","startTime":1029.36,"endTime":1033.23,"body":"translates to pretty much every"},{"speaker":"Steven Benedict","startTime":1033.23,"endTime":1039.59,"body":"sport that's needed, in some"},{"speaker":"Steven Benedict","startTime":1033.23,"endTime":1039.59,"body":"way, shape, or form. And so, it"},{"speaker":"Steven Benedict","startTime":1039.59,"endTime":1043.16,"body":"not only runners, but I've done"},{"speaker":"Steven Benedict","startTime":1039.59,"endTime":1043.16,"body":"a lot of corrective exercise"},{"speaker":"Steven Benedict","startTime":1043.16,"endTime":1047.18,"body":"things, strength and"},{"speaker":"Steven Benedict","startTime":1043.16,"endTime":1047.18,"body":"conditioning, and then also work"},{"speaker":"Steven Benedict","startTime":1047.18,"endTime":1053.0,"body":"through the chain of rehab and"},{"speaker":"Steven Benedict","startTime":1047.18,"endTime":1053.0,"body":"stuff, too. So overall, overall"},{"speaker":"Steven Benedict","startTime":1053.0,"endTime":1057.44,"body":"aspects. But I would say my"},{"speaker":"Steven Benedict","startTime":1053.0,"endTime":1057.44,"body":"expertise from my practical"},{"speaker":"Steven Benedict","startTime":1057.44,"endTime":1061.28,"body":"knowledge is probably through"},{"speaker":"Steven Benedict","startTime":1057.44,"endTime":1061.28,"body":"the modalities of running and,"},{"speaker":"Steven Benedict","startTime":1061.43,"endTime":1062.3,"body":"and sprinting. And"},{"speaker":"Philip Pape","startTime":1063.83,"endTime":1066.08,"body":"the Yeah, it's"},{"speaker":"Philip Pape","startTime":1063.83,"endTime":1066.08,"body":"good, good to know, to put it in"},{"speaker":"Philip Pape","startTime":1066.08,"endTime":1069.17,"body":"context. And then also, as we"},{"speaker":"Philip Pape","startTime":1066.08,"endTime":1069.17,"body":"talk about periodization, what"},{"speaker":"Philip Pape","startTime":1069.17,"endTime":1071.3,"body":"exactly we're talking about,"},{"speaker":"Philip Pape","startTime":1069.17,"endTime":1071.3,"body":"because we could get very narrow"},{"speaker":"Philip Pape","startTime":1071.3,"endTime":1074.78,"body":"and say, you know,"},{"speaker":"Philip Pape","startTime":1071.3,"endTime":1074.78,"body":"periodization, for a"},{"speaker":"Philip Pape","startTime":1074.78,"endTime":1077.03,"body":"powerlifting meet, or"},{"speaker":"Philip Pape","startTime":1074.78,"endTime":1077.03,"body":"periodization, for an athlete"},{"speaker":"Philip Pape","startTime":1077.03,"endTime":1080.27,"body":"overall. But even there's"},{"speaker":"Philip Pape","startTime":1077.03,"endTime":1080.27,"body":"general principles. So would you"},{"speaker":"Philip Pape","startTime":1080.27,"endTime":1082.61,"body":"agree that, for example, you"},{"speaker":"Philip Pape","startTime":1080.27,"endTime":1082.61,"body":"talked about strength, power,"},{"speaker":"Philip Pape","startTime":1082.61,"endTime":1085.04,"body":"endurance, all of these"},{"speaker":"Philip Pape","startTime":1082.61,"endTime":1085.04,"body":"attributes? Is strength of"},{"speaker":"Philip Pape","startTime":1085.04,"endTime":1087.59,"body":"foundation is straight? I don't"},{"speaker":"Philip Pape","startTime":1085.04,"endTime":1087.59,"body":"wanna say the most important,"},{"speaker":"Philip Pape","startTime":1087.59,"endTime":1089.3,"body":"but is it the foundation of all"},{"speaker":"Philip Pape","startTime":1087.59,"endTime":1089.3,"body":"of these?"},{"speaker":"Steven Benedict","startTime":1090.95,"endTime":1093.41,"body":"Um, it depends"},{"speaker":"Steven Benedict","startTime":1090.95,"endTime":1093.41,"body":"on what type of strength we're"},{"speaker":"Steven Benedict","startTime":1093.41,"endTime":1097.25,"body":"talking about, right? Are we"},{"speaker":"Steven Benedict","startTime":1093.41,"endTime":1097.25,"body":"talking about like power,"},{"speaker":"Steven Benedict","startTime":1097.28,"endTime":1100.49,"body":"strength? Or brute strength? Are"},{"speaker":"Steven Benedict","startTime":1097.28,"endTime":1100.49,"body":"we talking about production of"},{"speaker":"Steven Benedict","startTime":1100.49,"endTime":1103.97,"body":"force? Strength? Yeah, yeah,"},{"speaker":"Steven Benedict","startTime":1100.49,"endTime":1103.97,"body":"production of force strength? I"},{"speaker":"Steven Benedict","startTime":1103.97,"endTime":1108.32,"body":"would, I would say, yes, across"},{"speaker":"Steven Benedict","startTime":1103.97,"endTime":1108.32,"body":"the board, is being able to"},{"speaker":"Steven Benedict","startTime":1108.32,"endTime":1111.38,"body":"utilize how much force we're"},{"speaker":"Steven Benedict","startTime":1108.32,"endTime":1111.38,"body":"applying in order to use the"},{"speaker":"Steven Benedict","startTime":1111.38,"endTime":1115.88,"body":"strength that we build in the"},{"speaker":"Steven Benedict","startTime":1111.38,"endTime":1115.88,"body":"gym, in real in real life"},{"speaker":"Steven Benedict","startTime":1115.88,"endTime":1120.47,"body":"situations. Right. And I think a"},{"speaker":"Steven Benedict","startTime":1115.88,"endTime":1120.47,"body":"lot of the times, you know, you"},{"speaker":"Steven Benedict","startTime":1120.47,"endTime":1123.68,"body":"have power lifters, but those"},{"speaker":"Steven Benedict","startTime":1120.47,"endTime":1123.68,"body":"even power lifters, I know, you"},{"speaker":"Steven Benedict","startTime":1123.68,"endTime":1126.56,"body":"know, I've had, you know,"},{"speaker":"Steven Benedict","startTime":1123.68,"endTime":1126.56,"body":"several friends that were very"},{"speaker":"Steven Benedict","startTime":1126.56,"endTime":1130.19,"body":"prolific in powerlifting. And"},{"speaker":"Steven Benedict","startTime":1126.56,"endTime":1130.19,"body":"you can take those guys and put"},{"speaker":"Steven Benedict","startTime":1130.19,"endTime":1134.33,"body":"them on the track, and they'll"},{"speaker":"Steven Benedict","startTime":1130.19,"endTime":1134.33,"body":"be able to run pretty damn well,"},{"speaker":"Steven Benedict","startTime":1135.32,"endTime":1137.45,"body":"if they just learned the"},{"speaker":"Steven Benedict","startTime":1135.32,"endTime":1137.45,"body":"mechanics a little bit better,"},{"speaker":"Steven Benedict","startTime":1138.17,"endTime":1142.88,"body":"you know, cycling and, and force"},{"speaker":"Steven Benedict","startTime":1138.17,"endTime":1142.88,"body":"production in that. So I think"},{"speaker":"Steven Benedict","startTime":1142.88,"endTime":1150.41,"body":"it's utilizing the things that"},{"speaker":"Steven Benedict","startTime":1142.88,"endTime":1150.41,"body":"we its capabilities of being"},{"speaker":"Steven Benedict","startTime":1150.41,"endTime":1155.0,"body":"able to utilize strength and"},{"speaker":"Steven Benedict","startTime":1150.41,"endTime":1155.0,"body":"functional ways. So it's like"},{"speaker":"Steven Benedict","startTime":1155.06,"endTime":1158.0,"body":"functional power sharing, I"},{"speaker":"Steven Benedict","startTime":1155.06,"endTime":1158.0,"body":"think that's kind of like what"},{"speaker":"Steven Benedict","startTime":1158.0,"endTime":1163.28,"body":"people are seeking right now, in"},{"speaker":"Steven Benedict","startTime":1158.0,"endTime":1163.28,"body":"overall health wise and trying"},{"speaker":"Steven Benedict","startTime":1163.28,"endTime":1167.72,"body":"to be functional in life, right,"},{"speaker":"Steven Benedict","startTime":1163.28,"endTime":1167.72,"body":"but strong functional, and they"},{"speaker":"Steven Benedict","startTime":1167.72,"endTime":1170.15,"body":"get the misconception of I'm"},{"speaker":"Steven Benedict","startTime":1167.72,"endTime":1170.15,"body":"going to be in the gym, and I'm"},{"speaker":"Steven Benedict","startTime":1170.15,"endTime":1173.51,"body":"going to be this house. And I'm"},{"speaker":"Steven Benedict","startTime":1170.15,"endTime":1173.51,"body":"going to turn into you know,"},{"speaker":"Steven Benedict","startTime":1173.51,"endTime":1177.86,"body":"this big body builder. And it's"},{"speaker":"Steven Benedict","startTime":1173.51,"endTime":1177.86,"body":"like, you don't have, you know,"},{"speaker":"Steven Benedict","startTime":1178.22,"endTime":1181.22,"body":"the DNA to do that. And it's"},{"speaker":"Steven Benedict","startTime":1178.22,"endTime":1181.22,"body":"going to take years and years"},{"speaker":"Steven Benedict","startTime":1181.22,"endTime":1184.25,"body":"and years and years to even, you"},{"speaker":"Steven Benedict","startTime":1181.22,"endTime":1184.25,"body":"know, build up that type of"},{"speaker":"Steven Benedict","startTime":1184.28,"endTime":1185.09,"body":"density."},{"speaker":"Philip Pape","startTime":1185.81,"endTime":1188.21,"body":"Absolutely, yeah,"},{"speaker":"Philip Pape","startTime":1185.81,"endTime":1188.21,"body":"absolutely. And even even when"},{"speaker":"Philip Pape","startTime":1188.21,"endTime":1190.49,"body":"I've worked a few with a few"},{"speaker":"Philip Pape","startTime":1188.21,"endTime":1190.49,"body":"nutrition clients who are"},{"speaker":"Philip Pape","startTime":1190.49,"endTime":1195.83,"body":"endurance athletes, the question"},{"speaker":"Philip Pape","startTime":1190.49,"endTime":1195.83,"body":"always came up of, you know, the"},{"speaker":"Philip Pape","startTime":1195.83,"endTime":1198.98,"body":"focus is always on the running"},{"speaker":"Philip Pape","startTime":1195.83,"endTime":1198.98,"body":"and very little put into the"},{"speaker":"Philip Pape","startTime":1198.98,"endTime":1202.55,"body":"strength. You And hey, I need to"},{"speaker":"Philip Pape","startTime":1198.98,"endTime":1202.55,"body":"lose lose weight. So I'm faster."},{"speaker":"Philip Pape","startTime":1202.55,"endTime":1205.37,"body":"And then the question I have is"},{"speaker":"Philip Pape","startTime":1202.55,"endTime":1205.37,"body":"why don't we just spend a little"},{"speaker":"Philip Pape","startTime":1205.37,"endTime":1208.22,"body":"time getting stronger when that"},{"speaker":"Philip Pape","startTime":1205.37,"endTime":1208.22,"body":"make a massive improvement?"},{"speaker":"Philip Pape","startTime":1208.22,"endTime":1210.38,"body":"Because to me, it's I think, in"},{"speaker":"Philip Pape","startTime":1208.22,"endTime":1210.38,"body":"terms of math, right, you know,"},{"speaker":"Philip Pape","startTime":1210.38,"endTime":1213.74,"body":"strength to weight ratio, isn't"},{"speaker":"Philip Pape","startTime":1210.38,"endTime":1213.74,"body":"it easier to make yourself a lot"},{"speaker":"Philip Pape","startTime":1213.74,"endTime":1216.02,"body":"stronger than to make yourself a"},{"speaker":"Philip Pape","startTime":1213.74,"endTime":1216.02,"body":"lot lighter? I mean, what are"},{"speaker":"Philip Pape","startTime":1216.02,"endTime":1216.74,"body":"your thoughts on that?"},{"speaker":"Steven Benedict","startTime":1253.18,"endTime":1257.5900000000001,"body":"Yeah, and I"},{"speaker":"Steven Benedict","startTime":1253.18,"endTime":1257.5900000000001,"body":"think, for me particular A, it's"},{"speaker":"Steven Benedict","startTime":1257.65,"endTime":1261.43,"body":"in the space of, you know, track"},{"speaker":"Steven Benedict","startTime":1257.65,"endTime":1261.43,"body":"and field sprinters. It's"},{"speaker":"Steven Benedict","startTime":1261.46,"endTime":1267.13,"body":"always, you know, it is a"},{"speaker":"Steven Benedict","startTime":1261.46,"endTime":1267.13,"body":"strength and it switches from"},{"speaker":"Steven Benedict","startTime":1267.3400000000001,"endTime":1271.81,"body":"the frame to power light frame"},{"speaker":"Steven Benedict","startTime":1267.3400000000001,"endTime":1271.81,"body":"powerful, what you have to build"},{"speaker":"Steven Benedict","startTime":1271.81,"endTime":1277.33,"body":"that power early in the season,"},{"speaker":"Steven Benedict","startTime":1271.81,"endTime":1277.33,"body":"and then switch gears and worry"},{"speaker":"Steven Benedict","startTime":1277.33,"endTime":1279.76,"body":"about having a light frame,"},{"speaker":"Steven Benedict","startTime":1277.33,"endTime":1279.76,"body":"because you've already built"},{"speaker":"Steven Benedict","startTime":1279.76,"endTime":1284.98,"body":"that base and that internal"},{"speaker":"Steven Benedict","startTime":1279.76,"endTime":1284.98,"body":"engine of things. So I do agree"},{"speaker":"Steven Benedict","startTime":1284.98,"endTime":1287.98,"body":"that yes, we need the internal"},{"speaker":"Steven Benedict","startTime":1284.98,"endTime":1287.98,"body":"engine before we go out and"},{"speaker":"Steven Benedict","startTime":1287.98,"endTime":1294.91,"body":"start trying to hit the gas on"},{"speaker":"Steven Benedict","startTime":1287.98,"endTime":1294.91,"body":"anything. But, and I also think"},{"speaker":"Steven Benedict","startTime":1294.91,"endTime":1301.21,"body":"that you know that that strength"},{"speaker":"Steven Benedict","startTime":1294.91,"endTime":1301.21,"body":"piece is super important for"},{"speaker":"Steven Benedict","startTime":1301.33,"endTime":1305.32,"body":"healing situations and"},{"speaker":"Steven Benedict","startTime":1301.33,"endTime":1305.32,"body":"strengthening other elements"},{"speaker":"Steven Benedict","startTime":1305.32,"endTime":1311.8600000000001,"body":"around ligaments and joints, and"},{"speaker":"Steven Benedict","startTime":1305.32,"endTime":1311.8600000000001,"body":"just overall body and bone"},{"speaker":"Steven Benedict","startTime":1311.8600000000001,"endTime":1315.82,"body":"density, which a lot of people"},{"speaker":"Steven Benedict","startTime":1311.8600000000001,"endTime":1315.82,"body":"lose, because they don't like to"},{"speaker":"Steven Benedict","startTime":1315.82,"endTime":1319.0,"body":"lift and they're afraid of"},{"speaker":"Steven Benedict","startTime":1315.82,"endTime":1319.0,"body":"lifting because of the, you"},{"speaker":"Steven Benedict","startTime":1319.0,"endTime":1322.33,"body":"know, like we said do because of"},{"speaker":"Steven Benedict","startTime":1319.0,"endTime":1322.33,"body":"the, you know, the"},{"speaker":"Steven Benedict","startTime":1322.51,"endTime":1324.1000000000001,"body":"misconceptions around it,"},{"speaker":"Philip Pape","startTime":1324.849,"endTime":1327.489,"body":"you know, you're"},{"speaker":"Philip Pape","startTime":1324.849,"endTime":1327.489,"body":"speaking my language. Because"},{"speaker":"Philip Pape","startTime":1327.489,"endTime":1330.819,"body":"even in the context of people"},{"speaker":"Philip Pape","startTime":1327.489,"endTime":1330.819,"body":"just wanting to get fit and lose"},{"speaker":"Philip Pape","startTime":1330.819,"endTime":1333.849,"body":"weight, oftentimes a"},{"speaker":"Philip Pape","startTime":1330.819,"endTime":1333.849,"body":"conversation is, well, you can't"},{"speaker":"Philip Pape","startTime":1333.969,"endTime":1336.279,"body":"you can't reveal muscle, you"},{"speaker":"Philip Pape","startTime":1333.969,"endTime":1336.279,"body":"can't get lean, if it's if the"},{"speaker":"Philip Pape","startTime":1336.279,"endTime":1337.929,"body":"muscles not there, if the"},{"speaker":"Philip Pape","startTime":1336.279,"endTime":1337.929,"body":"strength and the muscle are"},{"speaker":"Philip Pape","startTime":1337.929,"endTime":1339.909,"body":"there. And by the way, being"},{"speaker":"Philip Pape","startTime":1337.929,"endTime":1339.909,"body":"stronger is going to improve all"},{"speaker":"Philip Pape","startTime":1339.909,"endTime":1343.8690000000001,"body":"these other issues you may be"},{"speaker":"Philip Pape","startTime":1339.909,"endTime":1343.8690000000001,"body":"having. So it kind of translates"},{"speaker":"Philip Pape","startTime":1343.8690000000001,"endTime":1348.279,"body":"to all of these areas. What"},{"speaker":"Philip Pape","startTime":1343.8690000000001,"endTime":1348.279,"body":"about periodization schemes? So"},{"speaker":"Philip Pape","startTime":1348.309,"endTime":1350.949,"body":"again, I think in terms of"},{"speaker":"Philip Pape","startTime":1348.309,"endTime":1350.949,"body":"lifting of things like simple"},{"speaker":"Philip Pape","startTime":1350.949,"endTime":1354.729,"body":"linear progression to undulating"},{"speaker":"Philip Pape","startTime":1350.949,"endTime":1354.729,"body":"and black, you know, these non"},{"speaker":"Philip Pape","startTime":1354.729,"endTime":1358.179,"body":"traditional types of"},{"speaker":"Philip Pape","startTime":1354.729,"endTime":1358.179,"body":"periodization schemes for"},{"speaker":"Philip Pape","startTime":1358.209,"endTime":1361.449,"body":"lifting Do you have those kinds"},{"speaker":"Philip Pape","startTime":1358.209,"endTime":1361.449,"body":"of models in the world? We're"},{"speaker":"Philip Pape","startTime":1361.449,"endTime":1362.199,"body":"talking about here?"},{"speaker":"Steven Benedict","startTime":1363.19,"endTime":1366.43,"body":"Yeah, um, as"},{"speaker":"Steven Benedict","startTime":1363.19,"endTime":1366.43,"body":"far as the schemes and stuff, I"},{"speaker":"Steven Benedict","startTime":1366.43,"endTime":1370.69,"body":"mean, and again, you know, it"},{"speaker":"Steven Benedict","startTime":1366.43,"endTime":1370.69,"body":"really depends on the subject."},{"speaker":"Steven Benedict","startTime":1370.69,"endTime":1374.3500000000001,"body":"So I'm pulling from my own pages"},{"speaker":"Steven Benedict","startTime":1370.69,"endTime":1374.3500000000001,"body":"of personal aspects, because we"},{"speaker":"Steven Benedict","startTime":1374.3500000000001,"endTime":1379.39,"body":"don't have a subject right now."},{"speaker":"Steven Benedict","startTime":1374.3500000000001,"endTime":1379.39,"body":"But, you know, for us, it is"},{"speaker":"Steven Benedict","startTime":1379.39,"endTime":1383.17,"body":"heavy volume, like right now I'm"},{"speaker":"Steven Benedict","startTime":1379.39,"endTime":1383.17,"body":"in the gym twice a week, and"},{"speaker":"Steven Benedict","startTime":1383.32,"endTime":1387.4,"body":"then on the on the track the"},{"speaker":"Steven Benedict","startTime":1383.32,"endTime":1387.4,"body":"other probably four days out of"},{"speaker":"Steven Benedict","startTime":1387.4,"endTime":1393.28,"body":"the week. So it's a six day"},{"speaker":"Steven Benedict","startTime":1387.4,"endTime":1393.28,"body":"model right now. And we're"},{"speaker":"Steven Benedict","startTime":1393.28,"endTime":1398.68,"body":"really focusing on so some of"},{"speaker":"Steven Benedict","startTime":1393.28,"endTime":1398.68,"body":"the movements and the scheme"},{"speaker":"Steven Benedict","startTime":1398.68,"endTime":1402.67,"body":"aspects or, you know, we work on"},{"speaker":"Steven Benedict","startTime":1398.68,"endTime":1402.67,"body":"our own, we work off of our own"},{"speaker":"Steven Benedict","startTime":1402.67,"endTime":1407.44,"body":"bodyweight, right. So for our"},{"speaker":"Steven Benedict","startTime":1402.67,"endTime":1407.44,"body":"squats, and things like that,"},{"speaker":"Steven Benedict","startTime":1407.44,"endTime":1411.52,"body":"it'll be you know, starting"},{"speaker":"Steven Benedict","startTime":1407.44,"endTime":1411.52,"body":"maybe like 55% of our body"},{"speaker":"Steven Benedict","startTime":1411.52,"endTime":1413.8,"body":"weight, and then we're working"},{"speaker":"Steven Benedict","startTime":1411.52,"endTime":1413.8,"body":"our way up that, you know,"},{"speaker":"Steven Benedict","startTime":1413.8,"endTime":1417.04,"body":"building up those areas,"},{"speaker":"Steven Benedict","startTime":1413.8,"endTime":1417.04,"body":"building up the areas that are"},{"speaker":"Steven Benedict","startTime":1417.04,"endTime":1421.99,"body":"most beneficial to us, and"},{"speaker":"Steven Benedict","startTime":1417.04,"endTime":1421.99,"body":"moving horizontally down the"},{"speaker":"Steven Benedict","startTime":1421.99,"endTime":1427.78,"body":"track, vertically. So a lot of"},{"speaker":"Steven Benedict","startTime":1421.99,"endTime":1427.78,"body":"our posterior chain is viable to"},{"speaker":"Steven Benedict","startTime":1427.78,"endTime":1432.19,"body":"us. And then important to us. So"},{"speaker":"Steven Benedict","startTime":1427.78,"endTime":1432.19,"body":"hamstrings, hips, hip flexors,"},{"speaker":"Steven Benedict","startTime":1432.4,"endTime":1435.25,"body":"things like that, lower"},{"speaker":"Steven Benedict","startTime":1432.4,"endTime":1435.25,"body":"extremities, our ankles, and our"},{"speaker":"Steven Benedict","startTime":1435.25,"endTime":1438.19,"body":"Achilles and, you know, foot"},{"speaker":"Steven Benedict","startTime":1435.25,"endTime":1438.19,"body":"strength, getting them as hard"},{"speaker":"Steven Benedict","startTime":1438.19,"endTime":1442.81,"body":"as possible. But the schemes"},{"speaker":"Steven Benedict","startTime":1438.19,"endTime":1442.81,"body":"that we're working on is, you"},{"speaker":"Steven Benedict","startTime":1442.81,"endTime":1449.71,"body":"know, roughly around a four to"},{"speaker":"Steven Benedict","startTime":1442.81,"endTime":1449.71,"body":"six week space, that fifth week"},{"speaker":"Steven Benedict","startTime":1449.74,"endTime":1455.98,"body":"is a test week. And then the"},{"speaker":"Steven Benedict","startTime":1449.74,"endTime":1455.98,"body":"sixth week is kind of a taper"},{"speaker":"Steven Benedict","startTime":1455.98,"endTime":1459.07,"body":"down week where we're not doing"},{"speaker":"Steven Benedict","startTime":1455.98,"endTime":1459.07,"body":"any weights, and we're on the"},{"speaker":"Steven Benedict","startTime":1459.07,"endTime":1465.1000000000001,"body":"track. And we'll kind of try to"},{"speaker":"Steven Benedict","startTime":1459.07,"endTime":1465.1000000000001,"body":"do a race model of kind of our"},{"speaker":"Steven Benedict","startTime":1465.1000000000001,"endTime":1465.76,"body":"body in that."},{"speaker":"Philip Pape","startTime":1466.15,"endTime":1468.76,"body":"When you say test"},{"speaker":"Philip Pape","startTime":1466.15,"endTime":1468.76,"body":"week test, test, testing, your"},{"speaker":"Philip Pape","startTime":1468.76,"endTime":1471.46,"body":"lifts are testing your your"},{"speaker":"Philip Pape","startTime":1468.76,"endTime":1471.46,"body":"skill based on the strength."},{"speaker":"Philip Pape","startTime":1471.49,"endTime":1471.79,"body":"Yeah,"},{"speaker":"Steven Benedict","startTime":1471.82,"endTime":1475.0900000000001,"body":"yeah, we're"},{"speaker":"Steven Benedict","startTime":1471.82,"endTime":1475.0900000000001,"body":"testing both. So we'll do best"},{"speaker":"Steven Benedict","startTime":1475.0900000000001,"endTime":1477.73,"body":"at the beginning of the week,"},{"speaker":"Steven Benedict","startTime":1475.0900000000001,"endTime":1477.73,"body":"like on a Monday, and then come"},{"speaker":"Steven Benedict","startTime":1477.73,"endTime":1481.99,"body":"back on a Thursday or Friday,"},{"speaker":"Steven Benedict","startTime":1477.73,"endTime":1481.99,"body":"with light flush sessions in the"},{"speaker":"Steven Benedict","startTime":1482.02,"endTime":1486.01,"body":"in the middle of the week, and"},{"speaker":"Steven Benedict","startTime":1482.02,"endTime":1486.01,"body":"come back and run, I don't know"},{"speaker":"Steven Benedict","startTime":1486.01,"endTime":1492.19,"body":"maybe like a split 400 or, you"},{"speaker":"Steven Benedict","startTime":1486.01,"endTime":1492.19,"body":"know, or a hot 300 and just push"},{"speaker":"Steven Benedict","startTime":1492.19,"endTime":1496.3,"body":"to see where our bases that come"},{"speaker":"Steven Benedict","startTime":1492.19,"endTime":1496.3,"body":"of all the strength that we've"},{"speaker":"Steven Benedict","startTime":1496.3,"endTime":1498.91,"body":"built up and the modalities that"},{"speaker":"Steven Benedict","startTime":1496.3,"endTime":1498.91,"body":"we built up in there and like,"},{"speaker":"Steven Benedict","startTime":1499.15,"endTime":1501.7,"body":"you know, all the different"},{"speaker":"Steven Benedict","startTime":1499.15,"endTime":1501.7,"body":"drills and things that we're"},{"speaker":"Steven Benedict","startTime":1501.76,"endTime":1505.27,"body":"incorporating. So it's pretty"},{"speaker":"Steven Benedict","startTime":1501.76,"endTime":1505.27,"body":"technical on the back end, and,"},{"speaker":"Steven Benedict","startTime":1505.48,"endTime":1510.13,"body":"and my coaches are overseas"},{"speaker":"Steven Benedict","startTime":1505.48,"endTime":1510.13,"body":"right now. So we converse on an"},{"speaker":"Steven Benedict","startTime":1510.13,"endTime":1515.3500000000001,"body":"app, and all of the athletes are"},{"speaker":"Steven Benedict","startTime":1510.13,"endTime":1515.3500000000001,"body":"on that. So they actually write"},{"speaker":"Steven Benedict","startTime":1515.3500000000001,"endTime":1517.93,"body":"out our programs and we go"},{"speaker":"Steven Benedict","startTime":1515.3500000000001,"endTime":1517.93,"body":"through that and then we can"},{"speaker":"Steven Benedict","startTime":1517.93,"endTime":1520.72,"body":"converse in there if we have any"},{"speaker":"Steven Benedict","startTime":1517.93,"endTime":1520.72,"body":"questions and they track things"},{"speaker":"Steven Benedict","startTime":1520.72,"endTime":1526.8700000000001,"body":"like our heart rate, and I wear"},{"speaker":"Steven Benedict","startTime":1520.72,"endTime":1526.8700000000001,"body":"an aura ring to DPS, so I'm"},{"speaker":"Steven Benedict","startTime":1526.9,"endTime":1530.29,"body":"trying to get pretty accurate on"},{"speaker":"Steven Benedict","startTime":1526.9,"endTime":1530.29,"body":"the numbers and you know,"},{"speaker":"Steven Benedict","startTime":1530.29,"endTime":1533.65,"body":"burning calories on a daily"},{"speaker":"Steven Benedict","startTime":1530.29,"endTime":1533.65,"body":"basis to know what I have to put"},{"speaker":"Steven Benedict","startTime":1533.65,"endTime":1540.64,"body":"back in. But Uh, I mean, again,"},{"speaker":"Steven Benedict","startTime":1533.65,"endTime":1540.64,"body":"it's, it's, it's really subject"},{"speaker":"Steven Benedict","startTime":1540.64,"endTime":1542.05,"body":"to subject matter. And"},{"speaker":"Philip Pape","startTime":1542.08,"endTime":1544.3,"body":"it is, but I'm so"},{"speaker":"Philip Pape","startTime":1542.08,"endTime":1544.3,"body":"cute. I was such a nerd about"},{"speaker":"Philip Pape","startTime":1544.3,"endTime":1547.3,"body":"this stuff. And like, it's my"},{"speaker":"Philip Pape","startTime":1544.3,"endTime":1547.3,"body":"podcast, I like to ask whatever"},{"speaker":"Philip Pape","startTime":1547.3,"endTime":1549.7,"body":"I want. And so I don't know. And"},{"speaker":"Philip Pape","startTime":1547.3,"endTime":1549.7,"body":"I don't know if the listeners,"},{"speaker":"Philip Pape","startTime":1549.7,"endTime":1554.14,"body":"you know, tune me out sometimes,"},{"speaker":"Philip Pape","startTime":1549.7,"endTime":1554.14,"body":"but that's what I like. So I"},{"speaker":"Philip Pape","startTime":1554.14,"endTime":1556.42,"body":"like to dig into that just a"},{"speaker":"Philip Pape","startTime":1554.14,"endTime":1556.42,"body":"little you said percentage of"},{"speaker":"Philip Pape","startTime":1556.42,"endTime":1558.73,"body":"your body weight. But if"},{"speaker":"Philip Pape","startTime":1556.42,"endTime":1558.73,"body":"somebody's a lot stronger than"},{"speaker":"Philip Pape","startTime":1558.73,"endTime":1561.94,"body":"another athlete, are they? Are"},{"speaker":"Philip Pape","startTime":1558.73,"endTime":1561.94,"body":"they using a higher starting"},{"speaker":"Philip Pape","startTime":1561.94,"endTime":1563.83,"body":"percentage of their body weight?"},{"speaker":"Philip Pape","startTime":1561.94,"endTime":1563.83,"body":"Or how does that work?"},{"speaker":"Steven Benedict","startTime":1564.01,"endTime":1566.8600000000001,"body":"Um, no, not at"},{"speaker":"Steven Benedict","startTime":1564.01,"endTime":1566.8600000000001,"body":"the beginning at the beginning,"},{"speaker":"Steven Benedict","startTime":1566.8600000000001,"endTime":1570.49,"body":"because, you know, we're all I"},{"speaker":"Steven Benedict","startTime":1566.8600000000001,"endTime":1570.49,"body":"think at the beginning, we're"},{"speaker":"Steven Benedict","startTime":1570.49,"endTime":1573.82,"body":"all coming in with a clean"},{"speaker":"Steven Benedict","startTime":1570.49,"endTime":1573.82,"body":"slate. And because we're coming"},{"speaker":"Steven Benedict","startTime":1573.82,"endTime":1578.6200000000001,"body":"off of rest period, so we're not"},{"speaker":"Steven Benedict","startTime":1573.82,"endTime":1578.6200000000001,"body":"trying to push it. But then as,"},{"speaker":"Steven Benedict","startTime":1578.77,"endTime":1584.8,"body":"as that goes forward, the body"},{"speaker":"Steven Benedict","startTime":1578.77,"endTime":1584.8,"body":"weight aspect gets interchange"},{"speaker":"Steven Benedict","startTime":1584.8,"endTime":1589.81,"body":"with kind of one rep max"},{"speaker":"Steven Benedict","startTime":1584.8,"endTime":1589.81,"body":"percentages, yeah, percentages,"},{"speaker":"Steven Benedict","startTime":1589.96,"endTime":1594.1000000000001,"body":"and things like that. So we"},{"speaker":"Steven Benedict","startTime":1589.96,"endTime":1594.1000000000001,"body":"start interchanging plugs, and"},{"speaker":"Steven Benedict","startTime":1594.16,"endTime":1598.03,"body":"putting them in so then we start"},{"speaker":"Steven Benedict","startTime":1594.16,"endTime":1598.03,"body":"to work our way. So then it's"},{"speaker":"Steven Benedict","startTime":1598.03,"endTime":1606.82,"body":"like one rep max at 55% 75% 80%."},{"speaker":"Steven Benedict","startTime":1598.03,"endTime":1606.82,"body":"I don't think we ever really go"},{"speaker":"Steven Benedict","startTime":1606.82,"endTime":1608.02,"body":"100%."},{"speaker":"Philip Pape","startTime":1608.44,"endTime":1610.0900000000001,"body":"So you never test"},{"speaker":"Philip Pape","startTime":1608.44,"endTime":1610.0900000000001,"body":"the one room. It's like an"},{"speaker":"Philip Pape","startTime":1610.0900000000001,"endTime":1610.54,"body":"estimate,"},{"speaker":"Steven Benedict","startTime":1611.05,"endTime":1614.71,"body":"yet estimated,"},{"speaker":"Steven Benedict","startTime":1611.05,"endTime":1614.71,"body":"but the only time that will test"},{"speaker":"Steven Benedict","startTime":1614.71,"endTime":1615.8500000000001,"body":"is on that fifth week."},{"speaker":"Philip Pape","startTime":1616.33,"endTime":1618.3400000000001,"body":"Okay, so So I was"},{"speaker":"Philip Pape","startTime":1616.33,"endTime":1618.3400000000001,"body":"wondering, you test the winner?"},{"speaker":"Philip Pape","startTime":1618.3400000000001,"endTime":1618.79,"body":"Yeah,"},{"speaker":"Steven Benedict","startTime":1618.91,"endTime":1621.58,"body":"yeah, we'll"},{"speaker":"Steven Benedict","startTime":1618.91,"endTime":1621.58,"body":"test it there and just kind of"},{"speaker":"Steven Benedict","startTime":1621.58,"endTime":1625.15,"body":"get a big push in there. And"},{"speaker":"Steven Benedict","startTime":1621.58,"endTime":1625.15,"body":"only on of our, our big"},{"speaker":"Steven Benedict","startTime":1625.15,"endTime":1627.49,"body":"movements are big complex"},{"speaker":"Steven Benedict","startTime":1625.15,"endTime":1627.49,"body":"movements, you know, whether,"},{"speaker":"Steven Benedict","startTime":1627.67,"endTime":1631.3,"body":"you know, it'd be full squat or"},{"speaker":"Steven Benedict","startTime":1627.67,"endTime":1631.3,"body":"quarter squat, usually quarter"},{"speaker":"Steven Benedict","startTime":1631.3,"endTime":1634.96,"body":"squats are are more beneficial"},{"speaker":"Steven Benedict","startTime":1631.3,"endTime":1634.96,"body":"for sprinters, you know, we're"},{"speaker":"Steven Benedict","startTime":1634.96,"endTime":1638.6200000000001,"body":"just focusing on kind of that"},{"speaker":"Steven Benedict","startTime":1634.96,"endTime":1638.6200000000001,"body":"push an explosion out of the"},{"speaker":"Steven Benedict","startTime":1638.6200000000001,"endTime":1642.43,"body":"blocks. So they're more"},{"speaker":"Steven Benedict","startTime":1638.6200000000001,"endTime":1642.43,"body":"beneficial for us on the back"},{"speaker":"Steven Benedict","startTime":1642.43,"endTime":1651.79,"body":"end, and things like a hex bar"},{"speaker":"Steven Benedict","startTime":1642.43,"endTime":1651.79,"body":"deadlift, and then max, vert"},{"speaker":"Steven Benedict","startTime":1651.79,"endTime":1656.38,"body":"Max, and just being pushed off"},{"speaker":"Steven Benedict","startTime":1651.79,"endTime":1656.38,"body":"the ground. So you know, sports"},{"speaker":"Steven Benedict","startTime":1656.38,"endTime":1660.8500000000001,"body":"specific things in my space, and"},{"speaker":"Steven Benedict","startTime":1656.38,"endTime":1660.8500000000001,"body":"then and then for other"},{"speaker":"Steven Benedict","startTime":1660.8500000000001,"endTime":1663.76,"body":"athletes, depending on their"},{"speaker":"Steven Benedict","startTime":1660.8500000000001,"endTime":1663.76,"body":"stuff. So like some of the"},{"speaker":"Steven Benedict","startTime":1663.76,"endTime":1666.94,"body":"athletes that I've done, their"},{"speaker":"Steven Benedict","startTime":1663.76,"endTime":1666.94,"body":"combines for, for the NFL,"},{"speaker":"Steven Benedict","startTime":1667.03,"endTime":1669.25,"body":"obviously, it's, you know,"},{"speaker":"Steven Benedict","startTime":1667.03,"endTime":1669.25,"body":"geared towards"},{"speaker":"Philip Pape","startTime":1669.46,"endTime":1672.88,"body":"what another thing"},{"speaker":"Philip Pape","startTime":1669.46,"endTime":1672.88,"body":"is 40,"},{"speaker":"Steven Benedict","startTime":1673.0900000000001,"endTime":1675.6100000000001,"body":"you know,"},{"speaker":"Steven Benedict","startTime":1673.0900000000001,"endTime":1675.6100000000001,"body":"standing long, you know,"},{"speaker":"Steven Benedict","startTime":1675.6100000000001,"endTime":1679.03,"body":"stretching and stuff like that."},{"speaker":"Steven Benedict","startTime":1675.6100000000001,"endTime":1679.03,"body":"But even in that we I really"},{"speaker":"Steven Benedict","startTime":1679.03,"endTime":1683.74,"body":"pick up the spaces in which I"},{"speaker":"Steven Benedict","startTime":1679.03,"endTime":1683.74,"body":"feel we pick up the top three,"},{"speaker":"Steven Benedict","startTime":1683.74,"endTime":1687.67,"body":"because well, that's where"},{"speaker":"Steven Benedict","startTime":1683.74,"endTime":1687.67,"body":"they'll gain the most points in"},{"speaker":"Steven Benedict","startTime":1687.67,"endTime":1690.67,"body":"and they'll gain the most"},{"speaker":"Steven Benedict","startTime":1687.67,"endTime":1690.67,"body":"knowledge, the most kind of"},{"speaker":"Steven Benedict","startTime":1690.7,"endTime":1695.98,"body":"ahead of the curve pushing if"},{"speaker":"Steven Benedict","startTime":1690.7,"endTime":1695.98,"body":"they can be good in three areas"},{"speaker":"Steven Benedict","startTime":1696.01,"endTime":1700.48,"body":"of that test. So it's usually"},{"speaker":"Steven Benedict","startTime":1696.01,"endTime":1700.48,"body":"like the 40 the bench, and a"},{"speaker":"Steven Benedict","startTime":1700.48,"endTime":1701.29,"body":"vert Max."},{"speaker":"Unknown","startTime":1702.07,"endTime":1704.8,"body":"My name is Tony from a"},{"speaker":"Unknown","startTime":1702.07,"endTime":1704.8,"body":"strength flipped or my 40s Thank"},{"speaker":"Unknown","startTime":1704.8,"endTime":1707.92,"body":"you to Phil in his Wits, \u0026"},{"speaker":"Unknown","startTime":1704.8,"endTime":1707.92,"body":"Weights community for helping me"},{"speaker":"Unknown","startTime":1707.92,"endTime":1711.64,"body":"learn more about nutrition and"},{"speaker":"Unknown","startTime":1707.92,"endTime":1711.64,"body":"how to implement better ideas"},{"speaker":"Unknown","startTime":1711.67,"endTime":1714.76,"body":"into my strength training. Phil"},{"speaker":"Unknown","startTime":1711.67,"endTime":1714.76,"body":"has a very, very good"},{"speaker":"Unknown","startTime":1714.76,"endTime":1718.96,"body":"understanding of macros, and"},{"speaker":"Unknown","startTime":1714.76,"endTime":1718.96,"body":"chemical compounds and hormones"},{"speaker":"Unknown","startTime":1718.99,"endTime":1720.8500000000001,"body":"and all that and he's"},{"speaker":"Unknown","startTime":1718.99,"endTime":1720.8500000000001,"body":"continuously learning. And"},{"speaker":"Unknown","startTime":1720.8500000000001,"endTime":1723.07,"body":"that's what I like about Phil,"},{"speaker":"Unknown","startTime":1720.8500000000001,"endTime":1723.07,"body":"he's got a great sense of humor."},{"speaker":"Unknown","startTime":1723.1000000000001,"endTime":1726.19,"body":"He's very relaxed, very easy to"},{"speaker":"Unknown","startTime":1723.1000000000001,"endTime":1726.19,"body":"talk to. One of the greatest"},{"speaker":"Unknown","startTime":1726.19,"endTime":1729.16,"body":"things about Phil, in my view is"},{"speaker":"Unknown","startTime":1726.19,"endTime":1729.16,"body":"that he practices what he"},{"speaker":"Unknown","startTime":1729.16,"endTime":1732.6100000000001,"body":"preaches. He also works out with"},{"speaker":"Unknown","startTime":1729.16,"endTime":1732.6100000000001,"body":"barbells. He trains heavy, not"},{"speaker":"Unknown","startTime":1732.6100000000001,"endTime":1735.43,"body":"as heavy as me, but he trains"},{"speaker":"Unknown","startTime":1732.6100000000001,"endTime":1735.43,"body":"heavy. So if you talk with him"},{"speaker":"Unknown","startTime":1735.46,"endTime":1738.25,"body":"about getting in better shape,"},{"speaker":"Unknown","startTime":1735.46,"endTime":1738.25,"body":"eating better, he's probably"},{"speaker":"Unknown","startTime":1738.25,"endTime":1740.8600000000001,"body":"going to give you some good"},{"speaker":"Unknown","startTime":1738.25,"endTime":1740.8600000000001,"body":"advice. And I would strongly"},{"speaker":"Unknown","startTime":1740.8600000000001,"endTime":1744.01,"body":"recommend you talk with him and"},{"speaker":"Unknown","startTime":1740.8600000000001,"endTime":1744.01,"body":"we'll help you out. Thanks."},{"speaker":"Philip Pape","startTime":1745.42,"endTime":1747.3700000000001,"body":"Okay, yeah, see"},{"speaker":"Philip Pape","startTime":1745.42,"endTime":1747.3700000000001,"body":"some of those guys pounding up"},{"speaker":"Philip Pape","startTime":1747.46,"endTime":1753.88,"body":"to 20 fives for you know for"},{"speaker":"Philip Pape","startTime":1747.46,"endTime":1753.88,"body":"sure, whatever. What. So another"},{"speaker":"Philip Pape","startTime":1753.88,"endTime":1756.7,"body":"question came to mind about the"},{"speaker":"Philip Pape","startTime":1753.88,"endTime":1756.7,"body":"lifts itself. You mentioned like"},{"speaker":"Philip Pape","startTime":1756.7,"endTime":1759.3400000000001,"body":"quarter squats. So now I'm"},{"speaker":"Philip Pape","startTime":1756.7,"endTime":1759.3400000000001,"body":"interested in what kind of lifts"},{"speaker":"Philip Pape","startTime":1759.3400000000001,"endTime":1763.39,"body":"are really effective for"},{"speaker":"Philip Pape","startTime":1759.3400000000001,"endTime":1763.39,"body":"sprinters. And then also how a"},{"speaker":"Philip Pape","startTime":1763.39,"endTime":1766.48,"body":"sprinter sprinter straining"},{"speaker":"Philip Pape","startTime":1763.39,"endTime":1766.48,"body":"would compare to like a marathon"},{"speaker":"Philip Pape","startTime":1766.48,"endTime":1770.68,"body":"runners training. You know, and"},{"speaker":"Philip Pape","startTime":1766.48,"endTime":1770.68,"body":"just as a side tangent, there"},{"speaker":"Philip Pape","startTime":1770.68,"endTime":1773.17,"body":"was just a study that came out"},{"speaker":"Philip Pape","startTime":1770.68,"endTime":1773.17,"body":"comparing half squats and full"},{"speaker":"Philip Pape","startTime":1773.17,"endTime":1777.64,"body":"squats for which which muscles"},{"speaker":"Philip Pape","startTime":1773.17,"endTime":1777.64,"body":"are the most not not activation,"},{"speaker":"Philip Pape","startTime":1777.64,"endTime":1779.77,"body":"right? Because sometimes that"},{"speaker":"Philip Pape","startTime":1777.64,"endTime":1779.77,"body":"can be misleading, but actual"},{"speaker":"Philip Pape","startTime":1779.77,"endTime":1783.22,"body":"development. And you know, some"},{"speaker":"Philip Pape","startTime":1779.77,"endTime":1783.22,"body":"things were obvious, like full"},{"speaker":"Philip Pape","startTime":1783.22,"endTime":1786.73,"body":"squats, work the glutes more,"},{"speaker":"Philip Pape","startTime":1783.22,"endTime":1786.73,"body":"but like half squats, work the"},{"speaker":"Philip Pape","startTime":1786.73,"endTime":1789.55,"body":"quads more. So it's interesting,"},{"speaker":"Philip Pape","startTime":1786.73,"endTime":1789.55,"body":"you mentioned that what are some"},{"speaker":"Philip Pape","startTime":1789.55,"endTime":1792.07,"body":"of the big lifts for like an"},{"speaker":"Philip Pape","startTime":1789.55,"endTime":1792.07,"body":"average lifestyle person"},{"speaker":"Philip Pape","startTime":1792.07,"endTime":1794.5,"body":"listening who wants to be a"},{"speaker":"Philip Pape","startTime":1792.07,"endTime":1794.5,"body":"better and faster sprinter?"},{"speaker":"Steven Benedict","startTime":1796.0,"endTime":1800.1100000000001,"body":"So I would, if"},{"speaker":"Steven Benedict","startTime":1796.0,"endTime":1800.1100000000001,"body":"you're, I mean, if they're not"},{"speaker":"Steven Benedict","startTime":1800.1100000000001,"endTime":1803.05,"body":"competing, and they're just"},{"speaker":"Steven Benedict","startTime":1800.1100000000001,"endTime":1803.05,"body":"looking to kind of like run fly"},{"speaker":"Steven Benedict","startTime":1803.08,"endTime":1809.5900000000001,"body":"fast or in any space, one for"},{"speaker":"Steven Benedict","startTime":1803.08,"endTime":1809.5900000000001,"body":"us, it's all posterior chain."},{"speaker":"Steven Benedict","startTime":1809.8,"endTime":1814.9,"body":"Male quads are great. But if you"},{"speaker":"Steven Benedict","startTime":1809.8,"endTime":1814.9,"body":"look at science and if you look"},{"speaker":"Steven Benedict","startTime":1814.9,"endTime":1818.08,"body":"at some of the past results of"},{"speaker":"Steven Benedict","startTime":1814.9,"endTime":1818.08,"body":"some of the best sprinters"},{"speaker":"Steven Benedict","startTime":1818.08,"endTime":1822.91,"body":"across the board, you know, the"},{"speaker":"Steven Benedict","startTime":1818.08,"endTime":1822.91,"body":"guys with very deep and"},{"speaker":"Steven Benedict","startTime":1822.91,"endTime":1826.96,"body":"developed hamstrings are guys"},{"speaker":"Steven Benedict","startTime":1822.91,"endTime":1826.96,"body":"that are able to push down the"},{"speaker":"Steven Benedict","startTime":1826.96,"endTime":1830.38,"body":"track and get and get out of the"},{"speaker":"Steven Benedict","startTime":1826.96,"endTime":1830.38,"body":"blocks a lot quicker and have"},{"speaker":"Steven Benedict","startTime":1830.38,"endTime":1836.08,"body":"more cycle and ground impact on"},{"speaker":"Steven Benedict","startTime":1830.38,"endTime":1836.08,"body":"through their stride. So So I'm"},{"speaker":"Steven Benedict","startTime":1836.08,"endTime":1839.65,"body":"a big believer in developing the"},{"speaker":"Steven Benedict","startTime":1836.08,"endTime":1839.65,"body":"posterior chain a lot, so"},{"speaker":"Steven Benedict","startTime":1839.65,"endTime":1844.6000000000001,"body":"hamstrings, glutes, and then"},{"speaker":"Steven Benedict","startTime":1839.65,"endTime":1844.6000000000001,"body":"anything that will help pull"},{"speaker":"Steven Benedict","startTime":1844.8400000000001,"endTime":1849.7,"body":"horizontally out of blocks so"},{"speaker":"Steven Benedict","startTime":1844.8400000000001,"endTime":1849.7,"body":"hip flexors, you know, and then"},{"speaker":"Steven Benedict","startTime":1849.73,"endTime":1854.08,"body":"the lower extremities of my"},{"speaker":"Steven Benedict","startTime":1849.73,"endTime":1854.08,"body":"ankles and calf raises and, and"},{"speaker":"Steven Benedict","startTime":1854.08,"endTime":1856.81,"body":"Achilles areas, but then also"},{"speaker":"Steven Benedict","startTime":1854.08,"endTime":1856.81,"body":"being able to translate some of"},{"speaker":"Steven Benedict","startTime":1856.81,"endTime":1860.5,"body":"that stuff onto the field. So"},{"speaker":"Steven Benedict","startTime":1856.81,"endTime":1860.5,"body":"barefoot running, squatting"},{"speaker":"Steven Benedict","startTime":1860.5,"endTime":1866.3500000000001,"body":"barefoot, you know, really"},{"speaker":"Steven Benedict","startTime":1860.5,"endTime":1866.3500000000001,"body":"getting those, those cushions"},{"speaker":"Steven Benedict","startTime":1866.95,"endTime":1870.52,"body":"that divide us from feeling what"},{"speaker":"Steven Benedict","startTime":1866.95,"endTime":1870.52,"body":"the floor looks like in actual"},{"speaker":"Steven Benedict","startTime":1870.52,"endTime":1877.72,"body":"pushing, and actual producing"},{"speaker":"Steven Benedict","startTime":1870.52,"endTime":1877.72,"body":"force. We do a lot of that, and"},{"speaker":"Steven Benedict","startTime":1877.72,"endTime":1879.07,"body":"I take a lot of that stuff out."},{"speaker":"Philip Pape","startTime":1879.8500000000001,"endTime":1882.1000000000001,"body":"Like do you squat"},{"speaker":"Philip Pape","startTime":1879.8500000000001,"endTime":1882.1000000000001,"body":"shoes? Or not? I"},{"speaker":"Steven Benedict","startTime":1882.1000000000001,"endTime":1885.01,"body":"don't I use I"},{"speaker":"Steven Benedict","startTime":1882.1000000000001,"endTime":1885.01,"body":"do have them. I do have them."},{"speaker":"Steven Benedict","startTime":1885.01,"endTime":1889.06,"body":"But I rather squat in my socks"},{"speaker":"Steven Benedict","startTime":1885.01,"endTime":1889.06,"body":"and barefoot Got it? Got it."},{"speaker":"Steven Benedict","startTime":1889.0900000000001,"endTime":1893.77,"body":"Yeah, I just feel like, I feel"},{"speaker":"Steven Benedict","startTime":1889.0900000000001,"endTime":1893.77,"body":"like I get more of I can feel"},{"speaker":"Steven Benedict","startTime":1893.77,"endTime":1897.79,"body":"the chain, I can feel my, the"},{"speaker":"Steven Benedict","startTime":1893.77,"endTime":1897.79,"body":"way I'm pushing. And I'm from"},{"speaker":"Steven Benedict","startTime":1897.79,"endTime":1900.82,"body":"pushing flat through the, the"},{"speaker":"Steven Benedict","startTime":1897.79,"endTime":1900.82,"body":"flat part of the foot and"},{"speaker":"Steven Benedict","startTime":1900.82,"endTime":1904.54,"body":"utilizing every chain of the"},{"speaker":"Steven Benedict","startTime":1900.82,"endTime":1904.54,"body":"back or every muscle throughout"},{"speaker":"Steven Benedict","startTime":1904.54,"endTime":1909.82,"body":"the chain up the back or there."},{"speaker":"Steven Benedict","startTime":1904.54,"endTime":1909.82,"body":"Or if I'm shifting, I can feel"},{"speaker":"Steven Benedict","startTime":1909.82,"endTime":1913.0,"body":"my base a lot better. When I'm"},{"speaker":"Steven Benedict","startTime":1909.82,"endTime":1913.0,"body":"when I'm flexing."},{"speaker":"Philip Pape","startTime":1913.03,"endTime":1916.54,"body":"Yep. So, so. So"},{"speaker":"Philip Pape","startTime":1913.03,"endTime":1916.54,"body":"something like hamstrings,"},{"speaker":"Philip Pape","startTime":1916.54,"endTime":1919.72,"body":"right? For me, it comes to mind"},{"speaker":"Philip Pape","startTime":1916.54,"endTime":1919.72,"body":"would be like RDLs or good"},{"speaker":"Philip Pape","startTime":1919.72,"endTime":1923.95,"body":"mornings or I mean bodybuilding"},{"speaker":"Philip Pape","startTime":1919.72,"endTime":1923.95,"body":"movements like a leg curl or"},{"speaker":"Philip Pape","startTime":1923.95,"endTime":1926.29,"body":"maybe you know, lat leader"},{"speaker":"Philip Pape","startTime":1923.95,"endTime":1926.29,"body":"lateral movements like step ups"},{"speaker":"Philip Pape","startTime":1926.29,"endTime":1929.71,"body":"or reverse lunges or semi what"},{"speaker":"Philip Pape","startTime":1926.29,"endTime":1929.71,"body":"what would you say are the, like"},{"speaker":"Philip Pape","startTime":1929.71,"endTime":1932.83,"body":"top two or three for the average"},{"speaker":"Philip Pape","startTime":1929.71,"endTime":1932.83,"body":"person to work on?"},{"speaker":"Steven Benedict","startTime":1933.22,"endTime":1937.8400000000001,"body":"Without a"},{"speaker":"Steven Benedict","startTime":1933.22,"endTime":1937.8400000000001,"body":"doubt? Definitely Single Leg RDL"},{"speaker":"Steven Benedict","startTime":1937.8700000000001,"endTime":1944.29,"body":"single rails. I'm a huge lover"},{"speaker":"Steven Benedict","startTime":1937.8700000000001,"endTime":1944.29,"body":"and believer of Nordic"},{"speaker":"Steven Benedict","startTime":1944.29,"endTime":1950.1100000000001,"body":"hamstrings. Oh, yeah. Nordics"},{"speaker":"Steven Benedict","startTime":1944.29,"endTime":1950.1100000000001,"body":"are like, a necessity for any of"},{"speaker":"Steven Benedict","startTime":1950.1100000000001,"endTime":1954.19,"body":"that type of program, not only"},{"speaker":"Steven Benedict","startTime":1950.1100000000001,"endTime":1954.19,"body":"for building out density and"},{"speaker":"Steven Benedict","startTime":1954.19,"endTime":1959.1100000000001,"body":"strength and hamstrings, but"},{"speaker":"Steven Benedict","startTime":1954.19,"endTime":1959.1100000000001,"body":"also helping out with rehab of,"},{"speaker":"Steven Benedict","startTime":1959.14,"endTime":1963.19,"body":"you know, pre kind of rehab of"},{"speaker":"Steven Benedict","startTime":1959.14,"endTime":1963.19,"body":"things, you know, and it"},{"speaker":"Steven Benedict","startTime":1963.19,"endTime":1967.81,"body":"stretches out the hamstrings and"},{"speaker":"Steven Benedict","startTime":1963.19,"endTime":1967.81,"body":"the the insertions on the top of"},{"speaker":"Steven Benedict","startTime":1967.81,"endTime":1970.81,"body":"the hamstring. So you keep them"},{"speaker":"Steven Benedict","startTime":1967.81,"endTime":1970.81,"body":"nice and long. Because you're"},{"speaker":"Steven Benedict","startTime":1970.81,"endTime":1973.45,"body":"doing a lot of hamstring work,"},{"speaker":"Steven Benedict","startTime":1970.81,"endTime":1973.45,"body":"especially hamstring curls and"},{"speaker":"Steven Benedict","startTime":1973.45,"endTime":1977.92,"body":"stuff like that. A hamstring"},{"speaker":"Steven Benedict","startTime":1973.45,"endTime":1977.92,"body":"gets a lot of bunching up, so to"},{"speaker":"Steven Benedict","startTime":1977.92,"endTime":1982.63,"body":"say in those areas. So it helps"},{"speaker":"Steven Benedict","startTime":1977.92,"endTime":1982.63,"body":"to keep them long and flexible."},{"speaker":"Philip Pape","startTime":1983.26,"endTime":1985.39,"body":"So hold on on that"},{"speaker":"Philip Pape","startTime":1983.26,"endTime":1985.39,"body":"movement. How do you do? How do"},{"speaker":"Philip Pape","startTime":1985.39,"endTime":1988.63,"body":"you like to do them? Like the"},{"speaker":"Philip Pape","startTime":1985.39,"endTime":1988.63,"body":"bar on the rack? Or a special"},{"speaker":"Philip Pape","startTime":1988.78,"endTime":1989.3500000000001,"body":"machine?"},{"speaker":"Steven Benedict","startTime":1989.77,"endTime":1992.2,"body":"Yeah, no, I"},{"speaker":"Steven Benedict","startTime":1989.77,"endTime":1992.2,"body":"have, I usually do with a bar on"},{"speaker":"Steven Benedict","startTime":1992.2,"endTime":1996.3700000000001,"body":"the rack, or if I can have"},{"speaker":"Steven Benedict","startTime":1992.2,"endTime":1996.3700000000001,"body":"somebody hold my, my my ankles"},{"speaker":"Steven Benedict","startTime":1996.3700000000001,"endTime":1999.6100000000001,"body":"and give me that extra pressure."},{"speaker":"Steven Benedict","startTime":1996.3700000000001,"endTime":1999.6100000000001,"body":"But I usually do them on the bar"},{"speaker":"Steven Benedict","startTime":1999.6100000000001,"endTime":2006.72,"body":"on the rack. But also having a"},{"speaker":"Steven Benedict","startTime":1999.6100000000001,"endTime":2006.72,"body":"I'm a big believer in also"},{"speaker":"Steven Benedict","startTime":2006.72,"endTime":2013.2,"body":"having a variable squat program."},{"speaker":"Steven Benedict","startTime":2006.72,"endTime":2013.2,"body":"So you know, one week, quarter"},{"speaker":"Steven Benedict","startTime":2013.2,"endTime":2017.97,"body":"squats twice a week, one week,"},{"speaker":"Steven Benedict","startTime":2013.2,"endTime":2017.97,"body":"full squats twice a week. And I"},{"speaker":"Steven Benedict","startTime":2017.97,"endTime":2023.16,"body":"think that helps out with the"},{"speaker":"Steven Benedict","startTime":2017.97,"endTime":2023.16,"body":"lack of adaptation, but it helps"},{"speaker":"Steven Benedict","startTime":2023.46,"endTime":2027.1200000000001,"body":"with you know, mobility in"},{"speaker":"Steven Benedict","startTime":2023.46,"endTime":2027.1200000000001,"body":"helping the body to understand"},{"speaker":"Steven Benedict","startTime":2027.78,"endTime":2032.76,"body":"the depths of squatting and able"},{"speaker":"Steven Benedict","startTime":2027.78,"endTime":2032.76,"body":"to produce more force at"},{"speaker":"Steven Benedict","startTime":2032.76,"endTime":2033.8400000000001,"body":"different levels."},{"speaker":"Philip Pape","startTime":2034.32,"endTime":2037.1100000000001,"body":"And what what squat"},{"speaker":"Philip Pape","startTime":2034.32,"endTime":2037.1100000000001,"body":"is as low bar high bar, some"},{"speaker":"Philip Pape","startTime":2037.1100000000001,"endTime":2038.6100000000001,"body":"front squats. Yeah,"},{"speaker":"Steven Benedict","startTime":2038.64,"endTime":2042.21,"body":"um, so I mean,"},{"speaker":"Steven Benedict","startTime":2038.64,"endTime":2042.21,"body":"I do I do front squats, quarter"},{"speaker":"Steven Benedict","startTime":2042.21,"endTime":2048.33,"body":"squats and full squats. So front"},{"speaker":"Steven Benedict","startTime":2042.21,"endTime":2048.33,"body":"squats and so it'll be four"},{"speaker":"Steven Benedict","startTime":2048.99,"endTime":2053.8199999999997,"body":"front squats will be in my"},{"speaker":"Steven Benedict","startTime":2048.99,"endTime":2053.8199999999997,"body":"program pretty consistently. And"},{"speaker":"Steven Benedict","startTime":2054.42,"endTime":2057.84,"body":"then the other switching"},{"speaker":"Steven Benedict","startTime":2054.42,"endTime":2057.84,"body":"variable will be either quarter"},{"speaker":"Steven Benedict","startTime":2057.84,"endTime":2061.38,"body":"squats or full squats. So one of"},{"speaker":"Steven Benedict","startTime":2057.84,"endTime":2061.38,"body":"those interchange every other"},{"speaker":"Steven Benedict","startTime":2061.38,"endTime":2061.7999999999997,"body":"week."},{"speaker":"Philip Pape","startTime":2062.19,"endTime":2065.0699999999997,"body":"Okay. Are you doing"},{"speaker":"Philip Pape","startTime":2062.19,"endTime":2065.0699999999997,"body":"them high? High bar or low bar?"},{"speaker":"Steven Benedict","startTime":2065.22,"endTime":2067.5299999999997,"body":"Well, no, do"},{"speaker":"Steven Benedict","startTime":2065.22,"endTime":2067.5299999999997,"body":"low bar. Okay, cool."},{"speaker":"Philip Pape","startTime":2067.59,"endTime":2070.17,"body":"All right. Yeah."},{"speaker":"Philip Pape","startTime":2067.59,"endTime":2070.17,"body":"Yeah. Yeah. Okay, cool. No"},{"speaker":"Philip Pape","startTime":2070.17,"endTime":2072.06,"body":"people listening, you know,"},{"speaker":"Philip Pape","startTime":2070.17,"endTime":2072.06,"body":"these are good, good ideas. The"},{"speaker":"Philip Pape","startTime":2072.06,"endTime":2077.2799999999997,"body":"Nordic the Nordic camps, the"},{"speaker":"Philip Pape","startTime":2072.06,"endTime":2077.2799999999997,"body":"Nordic curl is underrated, you"},{"speaker":"Philip Pape","startTime":2077.2799999999997,"endTime":2080.64,"body":"know? Maybe not underrated, just"},{"speaker":"Philip Pape","startTime":2077.2799999999997,"endTime":2080.64,"body":"not as well known. Right. And"},{"speaker":"Philip Pape","startTime":2080.7,"endTime":2084.33,"body":"it's, it's cool that you"},{"speaker":"Philip Pape","startTime":2080.7,"endTime":2084.33,"body":"mentioned that. So how do we,"},{"speaker":"Philip Pape","startTime":2084.69,"endTime":2087.78,"body":"how do we avoid fatigue and"},{"speaker":"Philip Pape","startTime":2084.69,"endTime":2087.78,"body":"overtraining? That's a big thing"},{"speaker":"Philip Pape","startTime":2087.81,"endTime":2090.6,"body":"in my world, especially at work"},{"speaker":"Philip Pape","startTime":2087.81,"endTime":2090.6,"body":"a lot of older folks. And"},{"speaker":"Philip Pape","startTime":2090.6,"endTime":2094.44,"body":"that's, and I'm an older getting"},{"speaker":"Philip Pape","startTime":2090.6,"endTime":2094.44,"body":"to be an older folk. And I know"},{"speaker":"Philip Pape","startTime":2094.44,"endTime":2096.54,"body":"you know, your body gets a"},{"speaker":"Philip Pape","startTime":2094.44,"endTime":2096.54,"body":"little more beat up as he as"},{"speaker":"Philip Pape","startTime":2096.54,"endTime":2097.7400000000002,"body":"yours. Yeah,"},{"speaker":"Steven Benedict","startTime":2097.77,"endTime":2100.26,"body":"yeah, I think"},{"speaker":"Steven Benedict","startTime":2097.77,"endTime":2100.26,"body":"you know, one is understanding"},{"speaker":"Steven Benedict","startTime":2100.26,"endTime":2103.95,"body":"recovery and knowing that that's"},{"speaker":"Steven Benedict","startTime":2100.26,"endTime":2103.95,"body":"a part of your training as well,"},{"speaker":"Steven Benedict","startTime":2104.13,"endTime":2107.31,"body":"that it's not just the hour,"},{"speaker":"Steven Benedict","startTime":2104.13,"endTime":2107.31,"body":"hour and a half, two hours that"},{"speaker":"Steven Benedict","startTime":2107.31,"endTime":2110.88,"body":"you're in the gym, whatever, you"},{"speaker":"Steven Benedict","startTime":2107.31,"endTime":2110.88,"body":"know, your program, you know,"},{"speaker":"Steven Benedict","startTime":2110.88,"endTime":2114.03,"body":"keeps you in there for but then"},{"speaker":"Steven Benedict","startTime":2110.88,"endTime":2114.03,"body":"understanding that once you go"},{"speaker":"Steven Benedict","startTime":2114.03,"endTime":2119.37,"body":"home or whatever you do post"},{"speaker":"Steven Benedict","startTime":2114.03,"endTime":2119.37,"body":"that is very important for the"},{"speaker":"Steven Benedict","startTime":2119.37,"endTime":2125.43,"body":"day's post that to come. And"},{"speaker":"Steven Benedict","startTime":2119.37,"endTime":2125.43,"body":"that includes things like rest"},{"speaker":"Steven Benedict","startTime":2125.43,"endTime":2129.93,"body":"and recovery and nutrition, and"},{"speaker":"Steven Benedict","startTime":2125.43,"endTime":2129.93,"body":"whatever else that you can get"},{"speaker":"Steven Benedict","startTime":2129.93,"endTime":2133.77,"body":"your hands on, you know, and"},{"speaker":"Steven Benedict","startTime":2129.93,"endTime":2133.77,"body":"then it becomes body awareness"},{"speaker":"Steven Benedict","startTime":2133.77,"endTime":2137.34,"body":"and always knowing your limits."},{"speaker":"Steven Benedict","startTime":2133.77,"endTime":2137.34,"body":"Because obviously, as you as you"},{"speaker":"Steven Benedict","startTime":2137.34,"endTime":2142.68,"body":"get older, you're, you know, I"},{"speaker":"Steven Benedict","startTime":2137.34,"endTime":2142.68,"body":"put us in a space of like, we're"},{"speaker":"Steven Benedict","startTime":2142.68,"endTime":2146.07,"body":"all these batteries, right. And"},{"speaker":"Steven Benedict","startTime":2142.68,"endTime":2146.07,"body":"I don't know if you ever have"},{"speaker":"Steven Benedict","startTime":2146.07,"endTime":2148.98,"body":"seen like the Energizer"},{"speaker":"Steven Benedict","startTime":2146.07,"endTime":2148.98,"body":"batteries or anything that used"},{"speaker":"Steven Benedict","startTime":2148.98,"endTime":2153.45,"body":"to have that power strip on the"},{"speaker":"Steven Benedict","startTime":2148.98,"endTime":2153.45,"body":"thing and tells you how much is"},{"speaker":"Steven Benedict","startTime":2153.45,"endTime":2158.4,"body":"left in there. That's kind of"},{"speaker":"Steven Benedict","startTime":2153.45,"endTime":2158.4,"body":"like, that's kind of how I"},{"speaker":"Steven Benedict","startTime":2158.43,"endTime":2163.11,"body":"dictate what athletes are, or,"},{"speaker":"Steven Benedict","startTime":2158.43,"endTime":2163.11,"body":"you know, across the board, you"},{"speaker":"Steven Benedict","startTime":2163.11,"endTime":2165.75,"body":"know, or general purpose, you"},{"speaker":"Steven Benedict","startTime":2163.11,"endTime":2165.75,"body":"know, this is this is your"},{"speaker":"Steven Benedict","startTime":2165.75,"endTime":2169.7400000000002,"body":"boundary capabilities, this is"},{"speaker":"Steven Benedict","startTime":2165.75,"endTime":2169.7400000000002,"body":"how much you have in it, and you"},{"speaker":"Steven Benedict","startTime":2169.7400000000002,"endTime":2172.77,"body":"need to understand is, when"},{"speaker":"Steven Benedict","startTime":2169.7400000000002,"endTime":2172.77,"body":"you're getting to that halfway"},{"speaker":"Steven Benedict","startTime":2172.77,"endTime":2177.2400000000002,"body":"mark, is that, yes, we can do"},{"speaker":"Steven Benedict","startTime":2172.77,"endTime":2177.2400000000002,"body":"maintenance in that space, but"},{"speaker":"Steven Benedict","startTime":2177.2400000000002,"endTime":2181.62,"body":"also plugged back in, so that we"},{"speaker":"Steven Benedict","startTime":2177.2400000000002,"endTime":2181.62,"body":"can kind of hopefully try to"},{"speaker":"Steven Benedict","startTime":2181.62,"endTime":2186.39,"body":"stay within the 80 to 85% range"},{"speaker":"Steven Benedict","startTime":2181.62,"endTime":2186.39,"body":"throughout the week, instead of"},{"speaker":"Steven Benedict","startTime":2186.39,"endTime":2193.23,"body":"having 180 5%. Or to, and by"},{"speaker":"Steven Benedict","startTime":2186.39,"endTime":2193.23,"body":"Friday or Saturday, you know,"},{"speaker":"Steven Benedict","startTime":2193.23,"endTime":2197.16,"body":"you're tapped out and you have"},{"speaker":"Steven Benedict","startTime":2193.23,"endTime":2197.16,"body":"nothing left, we need to try to"},{"speaker":"Steven Benedict","startTime":2197.2200000000003,"endTime":2201.18,"body":"prolong our progression over the"},{"speaker":"Steven Benedict","startTime":2197.2200000000003,"endTime":2201.18,"body":"course of the week. And that"},{"speaker":"Steven Benedict","startTime":2201.18,"endTime":2205.08,"body":"made me to shift in, in what"},{"speaker":"Steven Benedict","startTime":2201.18,"endTime":2205.08,"body":"we're doing, we may need to take"},{"speaker":"Steven Benedict","startTime":2205.08,"endTime":2209.73,"body":"something out of the program,"},{"speaker":"Steven Benedict","startTime":2205.08,"endTime":2209.73,"body":"during the weeks, or we may need"},{"speaker":"Steven Benedict","startTime":2209.73,"endTime":2214.26,"body":"to take add something like a"},{"speaker":"Steven Benedict","startTime":2209.73,"endTime":2214.26,"body":"recovery day, like a flush day"},{"speaker":"Steven Benedict","startTime":2214.26,"endTime":2219.84,"body":"that is just re charging"},{"speaker":"Steven Benedict","startTime":2214.26,"endTime":2219.84,"body":"yourself. But that really"},{"speaker":"Steven Benedict","startTime":2219.84,"endTime":2225.78,"body":"becomes a space of understanding"},{"speaker":"Steven Benedict","startTime":2219.84,"endTime":2225.78,"body":"yourself, and being able to"},{"speaker":"Steven Benedict","startTime":2225.78,"endTime":2231.09,"body":"communicate that with your coach"},{"speaker":"Steven Benedict","startTime":2225.78,"endTime":2231.09,"body":"correctly. And saying like, hey,"},{"speaker":"Steven Benedict","startTime":2231.2400000000002,"endTime":2234.3,"body":"you know, and the coach needs to"},{"speaker":"Steven Benedict","startTime":2231.2400000000002,"endTime":2234.3,"body":"be aware, too, you know, they"},{"speaker":"Steven Benedict","startTime":2234.3,"endTime":2236.85,"body":"need to see that things are"},{"speaker":"Steven Benedict","startTime":2234.3,"endTime":2236.85,"body":"dropping off, that they're"},{"speaker":"Steven Benedict","startTime":2236.85,"endTime":2242.31,"body":"coming in fatigue, they're blown"},{"speaker":"Steven Benedict","startTime":2236.85,"endTime":2242.31,"body":"fumes and, and that their job is"},{"speaker":"Steven Benedict","startTime":2242.31,"endTime":2245.76,"body":"to get the most out of their"},{"speaker":"Steven Benedict","startTime":2242.31,"endTime":2245.76,"body":"athletes as much as possible,"},{"speaker":"Steven Benedict","startTime":2245.85,"endTime":2251.01,"body":"and not burn them out. Because"},{"speaker":"Steven Benedict","startTime":2245.85,"endTime":2251.01,"body":"it's their ego trip of things."},{"speaker":"Steven Benedict","startTime":2251.01,"endTime":2254.85,"body":"So I think there's a fine line"},{"speaker":"Steven Benedict","startTime":2251.01,"endTime":2254.85,"body":"and balance. But the recovery"},{"speaker":"Steven Benedict","startTime":2254.85,"endTime":2259.23,"body":"piece is is a vital, vital,"},{"speaker":"Steven Benedict","startTime":2254.85,"endTime":2259.23,"body":"vital part to any any"},{"speaker":"Steven Benedict","startTime":2259.23,"endTime":2260.2200000000003,"body":"performance program."},{"speaker":"Philip Pape","startTime":2260.76,"endTime":2263.1,"body":"For sure. not"},{"speaker":"Philip Pape","startTime":2260.76,"endTime":2263.1,"body":"pushing too hard. And like you"},{"speaker":"Philip Pape","startTime":2263.1,"endTime":2266.73,"body":"said, by using biofeedback or"},{"speaker":"Philip Pape","startTime":2263.1,"endTime":2266.73,"body":"being aware of yourself and"},{"speaker":"Philip Pape","startTime":2266.73,"endTime":2269.91,"body":"communicating that What about do"},{"speaker":"Philip Pape","startTime":2266.73,"endTime":2269.91,"body":"you program it in as part of"},{"speaker":"Philip Pape","startTime":2269.91,"endTime":2272.76,"body":"periodization? You program in D"},{"speaker":"Philip Pape","startTime":2269.91,"endTime":2272.76,"body":"loads? Or are you more I know,"},{"speaker":"Philip Pape","startTime":2272.76,"endTime":2276.63,"body":"some people some coaches prefer"},{"speaker":"Philip Pape","startTime":2272.76,"endTime":2276.63,"body":"to, to do it as they go right,"},{"speaker":"Philip Pape","startTime":2276.63,"endTime":2278.61,"body":"like to only use a D load if"},{"speaker":"Philip Pape","startTime":2276.63,"endTime":2278.61,"body":"needed, because you don't want"},{"speaker":"Philip Pape","startTime":2278.61,"endTime":2281.94,"body":"to slow down the progress if the"},{"speaker":"Philip Pape","startTime":2278.61,"endTime":2281.94,"body":"person is perfectly fine. What's"},{"speaker":"Philip Pape","startTime":2281.94,"endTime":2282.69,"body":"your take on that?"},{"speaker":"Steven Benedict","startTime":2283.08,"endTime":2287.13,"body":"Yeah, you know,"},{"speaker":"Steven Benedict","startTime":2283.08,"endTime":2287.13,"body":"I usually I usually implement at"},{"speaker":"Steven Benedict","startTime":2287.13,"endTime":2291.15,"body":"least the fourth week as a D"},{"speaker":"Steven Benedict","startTime":2287.13,"endTime":2291.15,"body":"load. Okay. So I'll go three"},{"speaker":"Steven Benedict","startTime":2291.15,"endTime":2297.6,"body":"weeks on for the fourth week is"},{"speaker":"Steven Benedict","startTime":2291.15,"endTime":2297.6,"body":"kind of a D load and a preparing"},{"speaker":"Steven Benedict","startTime":2297.6,"endTime":2302.37,"body":"for another four weeks post that"},{"speaker":"Steven Benedict","startTime":2297.6,"endTime":2302.37,"body":"I think that that's a pretty"},{"speaker":"Steven Benedict","startTime":2302.37,"endTime":2308.73,"body":"good model. Now. I, I believe"},{"speaker":"Steven Benedict","startTime":2302.37,"endTime":2308.73,"body":"that, you know, some of the"},{"speaker":"Steven Benedict","startTime":2308.73,"endTime":2312.93,"body":"younger athletes can go a little"},{"speaker":"Steven Benedict","startTime":2308.73,"endTime":2312.93,"body":"longer, you know, and but each"},{"speaker":"Steven Benedict","startTime":2312.93,"endTime":2317.04,"body":"athlete is different to you. You"},{"speaker":"Steven Benedict","startTime":2312.93,"endTime":2317.04,"body":"have to, like a lot of the new"},{"speaker":"Steven Benedict","startTime":2317.04,"endTime":2321.36,"body":"things will tax people very"},{"speaker":"Steven Benedict","startTime":2317.04,"endTime":2321.36,"body":"quickly. So that needs to be"},{"speaker":"Steven Benedict","startTime":2321.36,"endTime":2326.34,"body":"taken into account for as well."},{"speaker":"Steven Benedict","startTime":2321.36,"endTime":2326.34,"body":"And sometimes, you know, you"},{"speaker":"Steven Benedict","startTime":2326.34,"endTime":2331.38,"body":"just need to implement it during"},{"speaker":"Steven Benedict","startTime":2326.34,"endTime":2331.38,"body":"those weeks to prolong past four"},{"speaker":"Steven Benedict","startTime":2331.38,"endTime":2335.2200000000003,"body":"weeks is like hey, you know, you"},{"speaker":"Steven Benedict","startTime":2331.38,"endTime":2335.2200000000003,"body":"do something like a scheme of"},{"speaker":"Steven Benedict","startTime":2335.31,"endTime":2339.15,"body":"two days, Monday, Tuesday on"},{"speaker":"Steven Benedict","startTime":2335.31,"endTime":2339.15,"body":"Wednesdays off and then there's"},{"speaker":"Steven Benedict","startTime":2339.15,"endTime":2344.2200000000003,"body":"a Friday on and then Saturday,"},{"speaker":"Steven Benedict","startTime":2339.15,"endTime":2344.2200000000003,"body":"Sunday off? Right? I think those"},{"speaker":"Steven Benedict","startTime":2344.58,"endTime":2349.23,"body":"three days off, and those four"},{"speaker":"Steven Benedict","startTime":2344.58,"endTime":2349.23,"body":"days on will help prolong things"},{"speaker":"Steven Benedict","startTime":2349.23,"endTime":2353.58,"body":"depending on how aggressive the"},{"speaker":"Steven Benedict","startTime":2349.23,"endTime":2353.58,"body":"program is, as well. So I think"},{"speaker":"Steven Benedict","startTime":2353.58,"endTime":2356.31,"body":"there's a lot of kind of"},{"speaker":"Steven Benedict","startTime":2353.58,"endTime":2356.31,"body":"Windows, you can throw in there."},{"speaker":"Steven Benedict","startTime":2356.37,"endTime":2360.42,"body":"Sure. But I really like to go"},{"speaker":"Steven Benedict","startTime":2356.37,"endTime":2360.42,"body":"three weeks hard. The first two"},{"speaker":"Steven Benedict","startTime":2360.42,"endTime":2365.73,"body":"weeks are hard. And then that"},{"speaker":"Steven Benedict","startTime":2360.42,"endTime":2365.73,"body":"third week is kind of a build up"},{"speaker":"Steven Benedict","startTime":2365.73,"endTime":2369.06,"body":"week for that fourth week where"},{"speaker":"Steven Benedict","startTime":2365.73,"endTime":2369.06,"body":"that fourth week could be, you"},{"speaker":"Steven Benedict","startTime":2369.06,"endTime":2372.12,"body":"know, maybe one hard session on"},{"speaker":"Steven Benedict","startTime":2369.06,"endTime":2372.12,"body":"may come back,"},{"speaker":"Philip Pape","startTime":2372.21,"endTime":2374.61,"body":"keep the intensity"},{"speaker":"Philip Pape","startTime":2372.21,"endTime":2374.61,"body":"high of the volume low. Right?"},{"speaker":"Philip Pape","startTime":2375.45,"endTime":2378.57,"body":"Yeah, it's cool. So So you're"},{"speaker":"Philip Pape","startTime":2375.45,"endTime":2378.57,"body":"talking about the generally"},{"speaker":"Philip Pape","startTime":2378.63,"endTime":2381.66,"body":"fixed D low programmed in, maybe"},{"speaker":"Philip Pape","startTime":2378.63,"endTime":2381.66,"body":"if you're younger, you can go a"},{"speaker":"Philip Pape","startTime":2381.66,"endTime":2384.7200000000003,"body":"little bit longer. You also"},{"speaker":"Philip Pape","startTime":2381.66,"endTime":2384.7200000000003,"body":"mentioned even during the week,"},{"speaker":"Philip Pape","startTime":2385.17,"endTime":2387.7200000000003,"body":"maybe undulating the volume,"},{"speaker":"Philip Pape","startTime":2385.17,"endTime":2387.7200000000003,"body":"which speaks to me because I"},{"speaker":"Philip Pape","startTime":2387.7200000000003,"endTime":2391.44,"body":"just I just switched from a four"},{"speaker":"Philip Pape","startTime":2387.7200000000003,"endTime":2391.44,"body":"day kind of West Side"},{"speaker":"Philip Pape","startTime":2391.4700000000003,"endTime":2393.96,"body":"programming where you're, you"},{"speaker":"Philip Pape","startTime":2391.4700000000003,"endTime":2393.96,"body":"really don't ever take D loads"},{"speaker":"Philip Pape","startTime":2393.96,"endTime":2397.56,"body":"because the concept is you're"},{"speaker":"Philip Pape","startTime":2393.96,"endTime":2397.56,"body":"varying the big lifts constantly"},{"speaker":"Philip Pape","startTime":2397.56,"endTime":2401.1,"body":"and you never quite get fatigued"},{"speaker":"Philip Pape","startTime":2397.56,"endTime":2401.1,"body":"on any one lift. But it does"},{"speaker":"Philip Pape","startTime":2401.1,"endTime":2403.89,"body":"catch up to you. And so I moved"},{"speaker":"Philip Pape","startTime":2401.1,"endTime":2403.89,"body":"to now heavy light medium, so"},{"speaker":"Philip Pape","startTime":2403.89,"endTime":2406.77,"body":"the middle of the week is a much"},{"speaker":"Philip Pape","startTime":2403.89,"endTime":2406.77,"body":"lighter day than the other two."},{"speaker":"Philip Pape","startTime":2407.19,"endTime":2410.16,"body":"It kind of gives you that"},{"speaker":"Philip Pape","startTime":2407.19,"endTime":2410.16,"body":"recovery. So it's pretty cool. I"},{"speaker":"Philip Pape","startTime":2410.28,"endTime":2412.92,"body":"you know, people listening to"},{"speaker":"Philip Pape","startTime":2410.28,"endTime":2412.92,"body":"take all that to heart from it"},{"speaker":"Philip Pape","startTime":2412.92,"endTime":2416.58,"body":"so that they can beat it for the"},{"speaker":"Philip Pape","startTime":2412.92,"endTime":2416.58,"body":"long game. What about nutrition?"},{"speaker":"Philip Pape","startTime":2417.27,"endTime":2419.46,"body":"Things like I'm always"},{"speaker":"Philip Pape","startTime":2417.27,"endTime":2419.46,"body":"fascinated with concepts like"},{"speaker":"Philip Pape","startTime":2419.46,"endTime":2421.71,"body":"carb loading because I know the"},{"speaker":"Philip Pape","startTime":2419.46,"endTime":2421.71,"body":"science keeps seems to keep"},{"speaker":"Philip Pape","startTime":2421.71,"endTime":2424.14,"body":"changing. There's been all these"},{"speaker":"Philip Pape","startTime":2421.71,"endTime":2424.14,"body":"complicated schemes about carb"},{"speaker":"Philip Pape","startTime":2424.14,"endTime":2427.5,"body":"loading and it seems a science"},{"speaker":"Philip Pape","startTime":2424.14,"endTime":2427.5,"body":"is like no, it's pretty simple."},{"speaker":"Philip Pape","startTime":2427.5,"endTime":2430.11,"body":"Just like ramp it up and then"},{"speaker":"Philip Pape","startTime":2427.5,"endTime":2430.11,"body":"eat a ton of carbs for the"},{"speaker":"Philip Pape","startTime":2430.11,"endTime":2432.33,"body":"event. But what Tell me about"},{"speaker":"Philip Pape","startTime":2430.11,"endTime":2432.33,"body":"that,"},{"speaker":"Steven Benedict","startTime":2432.84,"endTime":2437.07,"body":"yeah, gosh,"},{"speaker":"Steven Benedict","startTime":2432.84,"endTime":2437.07,"body":"contrition space, everybody's"},{"speaker":"Steven Benedict","startTime":2437.07,"endTime":2441.39,"body":"got, you know, one, this is a"},{"speaker":"Steven Benedict","startTime":2437.07,"endTime":2441.39,"body":"really, really touchy space for"},{"speaker":"Steven Benedict","startTime":2441.39,"endTime":2446.64,"body":"everybody because it's so it's"},{"speaker":"Steven Benedict","startTime":2441.39,"endTime":2446.64,"body":"so flooded with all these gurus"},{"speaker":"Steven Benedict","startTime":2446.67,"endTime":2450.3,"body":"of, hey, do this diet, do that"},{"speaker":"Steven Benedict","startTime":2446.67,"endTime":2450.3,"body":"diet and there's all these, you"},{"speaker":"Steven Benedict","startTime":2450.3,"endTime":2453.81,"body":"know plethora of diets out"},{"speaker":"Steven Benedict","startTime":2450.3,"endTime":2453.81,"body":"there. Now first and foremost,"},{"speaker":"Steven Benedict","startTime":2453.87,"endTime":2457.59,"body":"before you jump on any diet one,"},{"speaker":"Steven Benedict","startTime":2453.87,"endTime":2457.59,"body":"diets are interchangeable. And I"},{"speaker":"Steven Benedict","startTime":2457.59,"endTime":2461.25,"body":"think they have their place and"},{"speaker":"Steven Benedict","startTime":2457.59,"endTime":2461.25,"body":"their space at particular times"},{"speaker":"Steven Benedict","startTime":2462.63,"endTime":2468.33,"body":"depending on what your training"},{"speaker":"Steven Benedict","startTime":2462.63,"endTime":2468.33,"body":"needs are, and how, how high the"},{"speaker":"Steven Benedict","startTime":2468.33,"endTime":2473.67,"body":"volume is, right? I think a lot"},{"speaker":"Steven Benedict","startTime":2468.33,"endTime":2473.67,"body":"of the space in which diets are"},{"speaker":"Steven Benedict","startTime":2473.67,"endTime":2477.3,"body":"and you say you talk about carb"},{"speaker":"Steven Benedict","startTime":2473.67,"endTime":2477.3,"body":"loading? Well, what what period"},{"speaker":"Steven Benedict","startTime":2477.3,"endTime":2481.2,"body":"of training are you in like, so"},{"speaker":"Steven Benedict","startTime":2477.3,"endTime":2481.2,"body":"if I'm talking about carb"},{"speaker":"Steven Benedict","startTime":2481.2,"endTime":2487.23,"body":"loading, and, you know, perhaps"},{"speaker":"Steven Benedict","startTime":2481.2,"endTime":2487.23,"body":"it's my race season, and I have"},{"speaker":"Steven Benedict","startTime":2487.23,"endTime":2492.48,"body":"a race early later in the week,"},{"speaker":"Steven Benedict","startTime":2487.23,"endTime":2492.48,"body":"maybe some extra carbs to a"},{"speaker":"Steven Benedict","startTime":2492.48,"endTime":2495.15,"body":"midpoint in the week would be"},{"speaker":"Steven Benedict","startTime":2492.48,"endTime":2495.15,"body":"great if I'm racing on like a"},{"speaker":"Steven Benedict","startTime":2495.15,"endTime":2498.27,"body":"Friday, Saturday, but then I"},{"speaker":"Steven Benedict","startTime":2495.15,"endTime":2498.27,"body":"need to taper that off. Right?"},{"speaker":"Steven Benedict","startTime":2498.27,"endTime":2501.18,"body":"Because I don't want to go into"},{"speaker":"Steven Benedict","startTime":2498.27,"endTime":2501.18,"body":"a race heavy and feeling water"},{"speaker":"Steven Benedict","startTime":2501.18,"endTime":2505.14,"body":"retention or having a spill"},{"speaker":"Steven Benedict","startTime":2501.18,"endTime":2505.14,"body":"over. Yeah, and having, you"},{"speaker":"Steven Benedict","startTime":2505.14,"endTime":2511.5,"body":"know, gi problems now. So. So"},{"speaker":"Steven Benedict","startTime":2505.14,"endTime":2511.5,"body":"one, I would highly recommend"},{"speaker":"Steven Benedict","startTime":2511.53,"endTime":2515.37,"body":"one is getting at the beginning"},{"speaker":"Steven Benedict","startTime":2511.53,"endTime":2515.37,"body":"of the season, or the beginning"},{"speaker":"Steven Benedict","startTime":2515.37,"endTime":2517.98,"body":"of your program is getting a"},{"speaker":"Steven Benedict","startTime":2515.37,"endTime":2517.98,"body":"blood test, getting a panel"},{"speaker":"Steven Benedict","startTime":2517.98,"endTime":2522.9900000000002,"body":"done, understanding what blood"},{"speaker":"Steven Benedict","startTime":2517.98,"endTime":2522.9900000000002,"body":"type you are, and then trying to"},{"speaker":"Steven Benedict","startTime":2522.9900000000002,"endTime":2528.2400000000002,"body":"coincide your eating with what"},{"speaker":"Steven Benedict","startTime":2522.9900000000002,"endTime":2528.2400000000002,"body":"blood type you are. So you know,"},{"speaker":"Steven Benedict","startTime":2528.2400000000002,"endTime":2533.85,"body":"which is really not a lot of"},{"speaker":"Steven Benedict","startTime":2528.2400000000002,"endTime":2533.85,"body":"people go that route, it is a"},{"speaker":"Steven Benedict","startTime":2533.85,"endTime":2538.86,"body":"little more in integral of the"},{"speaker":"Steven Benedict","startTime":2533.85,"endTime":2538.86,"body":"all the inner workings of"},{"speaker":"Steven Benedict","startTime":2538.86,"endTime":2541.56,"body":"things, but understanding what"},{"speaker":"Steven Benedict","startTime":2538.86,"endTime":2541.56,"body":"type of blood you are and"},{"speaker":"Steven Benedict","startTime":2541.56,"endTime":2547.65,"body":"understanding how your insides"},{"speaker":"Steven Benedict","startTime":2541.56,"endTime":2547.65,"body":"work in what is most. Most your"},{"speaker":"Steven Benedict","startTime":2547.65,"endTime":2550.65,"body":"body will consume the best in"},{"speaker":"Steven Benedict","startTime":2547.65,"endTime":2550.65,"body":"performance wise, because you"},{"speaker":"Steven Benedict","startTime":2550.65,"endTime":2553.86,"body":"know, like, right. So everybody"},{"speaker":"Steven Benedict","startTime":2550.65,"endTime":2553.86,"body":"understands that if you're"},{"speaker":"Steven Benedict","startTime":2553.86,"endTime":2556.7400000000002,"body":"giving the same diet to somebody"},{"speaker":"Steven Benedict","startTime":2553.86,"endTime":2556.7400000000002,"body":"else, and you're eating, let's"},{"speaker":"Steven Benedict","startTime":2556.7400000000002,"endTime":2560.91,"body":"say, a bunch of carbs, and you"},{"speaker":"Steven Benedict","startTime":2556.7400000000002,"endTime":2560.91,"body":"feel sluggish, you're not,"},{"speaker":"Steven Benedict","startTime":2561.03,"endTime":2564.78,"body":"you're not producing and your"},{"speaker":"Steven Benedict","startTime":2561.03,"endTime":2564.78,"body":"body is metabolizing. Alright,"},{"speaker":"Steven Benedict","startTime":2564.9,"endTime":2567.93,"body":"well, obviously something in"},{"speaker":"Steven Benedict","startTime":2564.9,"endTime":2567.93,"body":"there isn't working for your"},{"speaker":"Steven Benedict","startTime":2568.02,"endTime":2573.15,"body":"system, or your DNA nutrition."},{"speaker":"Steven Benedict","startTime":2568.02,"endTime":2573.15,"body":"So, you know, sitting down with"},{"speaker":"Steven Benedict","startTime":2573.15,"endTime":2576.2400000000002,"body":"industry, I'm not a"},{"speaker":"Steven Benedict","startTime":2573.15,"endTime":2576.2400000000002,"body":"nutritionist, so I don't even"},{"speaker":"Steven Benedict","startTime":2576.51,"endTime":2583.11,"body":"you know, I have nutritionists,"},{"speaker":"Steven Benedict","startTime":2576.51,"endTime":2583.11,"body":"for me, and the spaces of doing"},{"speaker":"Steven Benedict","startTime":2583.11,"endTime":2588.36,"body":"blood work first is really is"},{"speaker":"Steven Benedict","startTime":2583.11,"endTime":2588.36,"body":"really helped me out a lot. You"},{"speaker":"Steven Benedict","startTime":2588.36,"endTime":2592.38,"body":"know, I'm a meat eater, I need"},{"speaker":"Steven Benedict","startTime":2588.36,"endTime":2592.38,"body":"meat, I need the B vitamins. On"},{"speaker":"Steven Benedict","startTime":2592.38,"endTime":2595.56,"body":"the back end, I cannot do"},{"speaker":"Steven Benedict","startTime":2592.38,"endTime":2595.56,"body":"vegetarian or plant based. I do"},{"speaker":"Steven Benedict","startTime":2595.56,"endTime":2599.55,"body":"have plant based shakes that I"},{"speaker":"Steven Benedict","startTime":2595.56,"endTime":2599.55,"body":"do in the morning because I feel"},{"speaker":"Steven Benedict","startTime":2599.55,"endTime":2602.79,"body":"like they absorb well for me in"},{"speaker":"Steven Benedict","startTime":2599.55,"endTime":2602.79,"body":"the morning. But as far as"},{"speaker":"Steven Benedict","startTime":2602.79,"endTime":2606.9900000000002,"body":"recovery aspects of things, B"},{"speaker":"Steven Benedict","startTime":2602.79,"endTime":2606.9900000000002,"body":"vitamins, like buffalo burgers,"},{"speaker":"Steven Benedict","startTime":2606.9900000000002,"endTime":2610.95,"body":"and bison burgers, those really"},{"speaker":"Steven Benedict","startTime":2606.9900000000002,"endTime":2610.95,"body":"helped me to keep the"},{"speaker":"Steven Benedict","startTime":2610.95,"endTime":2615.36,"body":"inflammation down in my body"},{"speaker":"Steven Benedict","startTime":2610.95,"endTime":2615.36,"body":"from that space, and then you"},{"speaker":"Steven Benedict","startTime":2615.36,"endTime":2618.93,"body":"know, high protein like eggs and"},{"speaker":"Steven Benedict","startTime":2615.36,"endTime":2618.93,"body":"chicken and fish and stuff like"},{"speaker":"Steven Benedict","startTime":2618.93,"endTime":2619.44,"body":"that. So"},{"speaker":"Philip Pape","startTime":2619.44,"endTime":2621.63,"body":"and optimal"},{"speaker":"Philip Pape","startTime":2619.44,"endTime":2621.63,"body":"nutrition whey protein, right?"},{"speaker":"Steven Benedict","startTime":2624.45,"endTime":2625.86,"body":"That's what I"},{"speaker":"Steven Benedict","startTime":2624.45,"endTime":2625.86,"body":"use. Yes, yeah."},{"speaker":"Philip Pape","startTime":2626.4,"endTime":2628.29,"body":"Oh, you did plant"},{"speaker":"Philip Pape","startTime":2626.4,"endTime":2628.29,"body":"protein. Okay, yeah, I"},{"speaker":"Steven Benedict","startTime":2628.29,"endTime":2629.94,"body":"do the plant"},{"speaker":"Steven Benedict","startTime":2628.29,"endTime":2629.94,"body":"protein with them. But then I"},{"speaker":"Steven Benedict","startTime":2629.94,"endTime":2634.11,"body":"also do, they do have little"},{"speaker":"Steven Benedict","startTime":2629.94,"endTime":2634.11,"body":"RTDs that I keep in my bag for"},{"speaker":"Steven Benedict","startTime":2634.11,"endTime":2638.64,"body":"post training that our way. So"},{"speaker":"Steven Benedict","startTime":2634.11,"endTime":2638.64,"body":"those are really eat, those are"},{"speaker":"Steven Benedict","startTime":2638.64,"endTime":2642.96,"body":"really easy for me to throw in."},{"speaker":"Steven Benedict","startTime":2638.64,"endTime":2642.96,"body":"But, you know, it's really"},{"speaker":"Steven Benedict","startTime":2642.9900000000002,"endTime":2646.29,"body":"that's that's the end to is"},{"speaker":"Steven Benedict","startTime":2642.9900000000002,"endTime":2646.29,"body":"understanding your, your"},{"speaker":"Steven Benedict","startTime":2646.29,"endTime":2650.2200000000003,"body":"particular type of DNA and the"},{"speaker":"Steven Benedict","startTime":2646.29,"endTime":2650.2200000000003,"body":"way and what diet is going to"},{"speaker":"Steven Benedict","startTime":2650.2200000000003,"endTime":2653.7,"body":"coincide with your training, but"},{"speaker":"Steven Benedict","startTime":2650.2200000000003,"endTime":2653.7,"body":"also your metabolism as best as"},{"speaker":"Steven Benedict","startTime":2653.7,"endTime":2656.52,"body":"possible. Because in a lot of"},{"speaker":"Steven Benedict","startTime":2653.7,"endTime":2656.52,"body":"those spaces is that, you know,"},{"speaker":"Steven Benedict","startTime":2656.52,"endTime":2658.29,"body":"if you're eating the wrong"},{"speaker":"Steven Benedict","startTime":2656.52,"endTime":2658.29,"body":"things, it's going to slow your"},{"speaker":"Steven Benedict","startTime":2658.59,"endTime":2662.55,"body":"your metabolism down, and then"},{"speaker":"Steven Benedict","startTime":2658.59,"endTime":2662.55,"body":"you're gonna gain and then"},{"speaker":"Steven Benedict","startTime":2662.55,"endTime":2664.59,"body":"you're then you're gonna be"},{"speaker":"Steven Benedict","startTime":2662.55,"endTime":2664.59,"body":"pointing the finger at"},{"speaker":"Steven Benedict","startTime":2664.59,"endTime":2665.4900000000002,"body":"everybody. So"},{"speaker":"Philip Pape","startTime":2665.91,"endTime":2667.68,"body":"yeah, yeah, first"},{"speaker":"Philip Pape","startTime":2665.91,"endTime":2667.68,"body":"of all, you're making me hungry."},{"speaker":"Philip Pape","startTime":2667.68,"endTime":2673.17,"body":"It's almost dinnertime here. And"},{"speaker":"Philip Pape","startTime":2667.68,"endTime":2673.17,"body":"bison burgers are. Agree. But"},{"speaker":"Philip Pape","startTime":2673.17,"endTime":2675.78,"body":"yeah, I mean, the general"},{"speaker":"Philip Pape","startTime":2673.17,"endTime":2675.78,"body":"principle, you know, people,"},{"speaker":"Philip Pape","startTime":2675.84,"endTime":2678.63,"body":"people are always going to"},{"speaker":"Philip Pape","startTime":2675.84,"endTime":2678.63,"body":"disagree on specific diets. And"},{"speaker":"Philip Pape","startTime":2678.66,"endTime":2681.33,"body":"I'm a nutrition coach. I'm not a"},{"speaker":"Philip Pape","startTime":2678.66,"endTime":2681.33,"body":"nutritionist, but I'm an"},{"speaker":"Philip Pape","startTime":2681.33,"endTime":2683.7,"body":"addition coach. And for me, it's"},{"speaker":"Philip Pape","startTime":2681.33,"endTime":2683.7,"body":"all about flexibility, because I"},{"speaker":"Philip Pape","startTime":2683.7,"endTime":2685.95,"body":"want the client to have"},{"speaker":"Philip Pape","startTime":2683.7,"endTime":2685.95,"body":"something that works for them."},{"speaker":"Philip Pape","startTime":2685.95,"endTime":2690.42,"body":"And that responds well, there's"},{"speaker":"Philip Pape","startTime":2685.95,"endTime":2690.42,"body":"a guy I am friends with, and I"},{"speaker":"Philip Pape","startTime":2690.42,"endTime":2693.87,"body":"was kind of working with him on"},{"speaker":"Philip Pape","startTime":2690.42,"endTime":2693.87,"body":"the side and so Manny, you're"},{"speaker":"Philip Pape","startTime":2693.87,"endTime":2696.42,"body":"really getting a lot of fat and"},{"speaker":"Philip Pape","startTime":2693.87,"endTime":2696.42,"body":"not nearly enough carbs and"},{"speaker":"Philip Pape","startTime":2696.42,"endTime":2698.25,"body":"you're doing all this lifting."},{"speaker":"Philip Pape","startTime":2696.42,"endTime":2698.25,"body":"And he's like, alright, let's"},{"speaker":"Philip Pape","startTime":2698.25,"endTime":2701.37,"body":"let's try more carbs. He's like,"},{"speaker":"Philip Pape","startTime":2698.25,"endTime":2701.37,"body":"I just cannot live on that many"},{"speaker":"Philip Pape","startTime":2701.37,"endTime":2704.34,"body":"carbs. I can eat him. I'm"},{"speaker":"Philip Pape","startTime":2701.37,"endTime":2704.34,"body":"sluggish. I don't feel good. Let"},{"speaker":"Philip Pape","startTime":2704.34,"endTime":2706.7400000000002,"body":"me go back to high fat he did"},{"speaker":"Philip Pape","startTime":2704.34,"endTime":2706.7400000000002,"body":"and he was fine. And it's like,"},{"speaker":"Philip Pape","startTime":2706.77,"endTime":2711.03,"body":"everybody's different. There's"},{"speaker":"Philip Pape","startTime":2706.77,"endTime":2711.03,"body":"no one size fits all. So that's"},{"speaker":"Philip Pape","startTime":2711.03,"endTime":2713.9700000000003,"body":"good. I was just really curious"},{"speaker":"Philip Pape","startTime":2711.03,"endTime":2713.9700000000003,"body":"about carb loading specifically,"},{"speaker":"Philip Pape","startTime":2714.36,"endTime":2717.15,"body":"because what is it you know,"},{"speaker":"Philip Pape","startTime":2714.36,"endTime":2717.15,"body":"Alan Aragon he writes the"},{"speaker":"Philip Pape","startTime":2717.15,"endTime":2720.66,"body":"flexible dieting stuff. Oh,"},{"speaker":"Philip Pape","startTime":2717.15,"endTime":2720.66,"body":"yeah. He like summarize the"},{"speaker":"Philip Pape","startTime":2720.66,"endTime":2724.4700000000003,"body":"evidence on this just a few"},{"speaker":"Philip Pape","startTime":2720.66,"endTime":2724.4700000000003,"body":"months ago on the carb loading"},{"speaker":"Philip Pape","startTime":2724.4700000000003,"endTime":2728.9700000000003,"body":"and I was kind of blown away by"},{"speaker":"Philip Pape","startTime":2724.4700000000003,"endTime":2728.9700000000003,"body":"how many, how many grams of"},{"speaker":"Philip Pape","startTime":2728.9700000000003,"endTime":2732.9,"body":"carbs that you possibly could"},{"speaker":"Philip Pape","startTime":2728.9700000000003,"endTime":2732.9,"body":"eat as an athlete, you know, and"},{"speaker":"Philip Pape","startTime":2732.9,"endTime":2735.7200000000003,"body":"kind of reduce the protein going"},{"speaker":"Philip Pape","startTime":2732.9,"endTime":2735.7200000000003,"body":"into an event. I was just"},{"speaker":"Philip Pape","startTime":2735.7200000000003,"endTime":2737.94,"body":"curious. But like you said to"},{"speaker":"Philip Pape","startTime":2735.7200000000003,"endTime":2737.94,"body":"me,"},{"speaker":"Steven Benedict","startTime":2738.09,"endTime":2741.18,"body":"for me, I"},{"speaker":"Steven Benedict","startTime":2738.09,"endTime":2741.18,"body":"really like to keep my, my high"},{"speaker":"Steven Benedict","startTime":2741.18,"endTime":2745.95,"body":"calories and my carbs. So I'm"},{"speaker":"Steven Benedict","startTime":2741.18,"endTime":2745.95,"body":"roughly taking in about 3400"},{"speaker":"Steven Benedict","startTime":2745.95,"endTime":2752.43,"body":"calories a day, right? Well,"},{"speaker":"Steven Benedict","startTime":2745.95,"endTime":2752.43,"body":"which is pretty high. And but my"},{"speaker":"Steven Benedict","startTime":2752.46,"endTime":2757.8,"body":"particular frame of the way I"},{"speaker":"Steven Benedict","startTime":2752.46,"endTime":2757.8,"body":"post my days is, I'll keep my,"},{"speaker":"Steven Benedict","startTime":2758.4,"endTime":2761.55,"body":"my high carbs and everything is"},{"speaker":"Steven Benedict","startTime":2758.4,"endTime":2761.55,"body":"when I'm going to utilize them"},{"speaker":"Steven Benedict","startTime":2761.58,"endTime":2766.02,"body":"right as as pre workout in the"},{"speaker":"Steven Benedict","startTime":2761.58,"endTime":2766.02,"body":"morning, and then post workout."},{"speaker":"Steven Benedict","startTime":2766.14,"endTime":2770.9700000000003,"body":"And then I'll have 1/3 1/3 meal"},{"speaker":"Steven Benedict","startTime":2766.14,"endTime":2770.9700000000003,"body":"kind of mid day. And then as the"},{"speaker":"Steven Benedict","startTime":2770.9700000000003,"endTime":2775.83,"body":"day goes on, I taper off, and I"},{"speaker":"Steven Benedict","startTime":2770.9700000000003,"endTime":2775.83,"body":"don't have any carbs. And I'll"},{"speaker":"Steven Benedict","startTime":2775.83,"endTime":2780.57,"body":"do like salad and fish and"},{"speaker":"Steven Benedict","startTime":2775.83,"endTime":2780.57,"body":"things that absorb quicker. And"},{"speaker":"Steven Benedict","startTime":2780.57,"endTime":2784.29,"body":"then I try to cut off my eating"},{"speaker":"Steven Benedict","startTime":2780.57,"endTime":2784.29,"body":"no later than seven, you know,"},{"speaker":"Steven Benedict","startTime":2784.29,"endTime":2789.0,"body":"to just get my body into a fast"},{"speaker":"Steven Benedict","startTime":2784.29,"endTime":2789.0,"body":"a bit and, you know, to promote"},{"speaker":"Steven Benedict","startTime":2789.0,"endTime":2791.55,"body":"growth hormone to the body and"},{"speaker":"Steven Benedict","startTime":2789.0,"endTime":2791.55,"body":"stuff like that when I'm"},{"speaker":"Steven Benedict","startTime":2791.55,"endTime":2795.84,"body":"sleeping, so I can get that deep"},{"speaker":"Steven Benedict","startTime":2791.55,"endTime":2795.84,"body":"sleep. But that's what works for"},{"speaker":"Steven Benedict","startTime":2795.84,"endTime":2798.57,"body":"me. And that's where I feel the"},{"speaker":"Steven Benedict","startTime":2795.84,"endTime":2798.57,"body":"lightest. And that's where I"},{"speaker":"Steven Benedict","startTime":2798.57,"endTime":2803.34,"body":"feel like I'm gaining the most"},{"speaker":"Steven Benedict","startTime":2798.57,"endTime":2803.34,"body":"amount of could I eat all day?"},{"speaker":"Steven Benedict","startTime":2803.34,"endTime":2806.31,"body":"Sure, I could eat all day. I"},{"speaker":"Steven Benedict","startTime":2803.34,"endTime":2806.31,"body":"mean, I can go through probably"},{"speaker":"Steven Benedict","startTime":2806.31,"endTime":2808.7400000000002,"body":"two pizzas by myself, Oh, man."},{"speaker":"Philip Pape","startTime":2809.76,"endTime":2812.67,"body":"It's funny, because"},{"speaker":"Philip Pape","startTime":2809.76,"endTime":2812.67,"body":"I'm right around 3500 calories"},{"speaker":"Philip Pape","startTime":2812.67,"endTime":2816.06,"body":"myself, but I'm at the very end"},{"speaker":"Philip Pape","startTime":2812.67,"endTime":2816.06,"body":"of the six month building phase,"},{"speaker":"Philip Pape","startTime":2816.06,"endTime":2819.96,"body":"and I'm sick of it. I actually"},{"speaker":"Philip Pape","startTime":2816.06,"endTime":2819.96,"body":"want to be on a diet. It's"},{"speaker":"Philip Pape","startTime":2819.96,"endTime":2824.28,"body":"funny, people hear that. But,"},{"speaker":"Philip Pape","startTime":2819.96,"endTime":2824.28,"body":"you know, the body fights"},{"speaker":"Philip Pape","startTime":2824.28,"endTime":2826.95,"body":"itself, you know, wants to get"},{"speaker":"Philip Pape","startTime":2824.28,"endTime":2826.95,"body":"back to some sort of balance."},{"speaker":"Philip Pape","startTime":2827.4,"endTime":2828.0,"body":"Right? And"},{"speaker":"Steven Benedict","startTime":2828.0,"endTime":2830.19,"body":"the flexibility"},{"speaker":"Steven Benedict","startTime":2828.0,"endTime":2830.19,"body":"pieces is super important, like"},{"speaker":"Steven Benedict","startTime":2830.19,"endTime":2833.58,"body":"you said, you know, is is one,"},{"speaker":"Steven Benedict","startTime":2830.19,"endTime":2833.58,"body":"you know, it's a flexible"},{"speaker":"Steven Benedict","startTime":2833.58,"endTime":2836.01,"body":"balancing, you know, yes,"},{"speaker":"Steven Benedict","startTime":2833.58,"endTime":2836.01,"body":"there's a number there. And,"},{"speaker":"Steven Benedict","startTime":2836.16,"endTime":2839.9700000000003,"body":"yes, you need to know how much"},{"speaker":"Steven Benedict","startTime":2836.16,"endTime":2839.9700000000003,"body":"output you have in order to"},{"speaker":"Steven Benedict","startTime":2839.9700000000003,"endTime":2845.04,"body":"bring back the input in on a"},{"speaker":"Steven Benedict","startTime":2839.9700000000003,"endTime":2845.04,"body":"daily basis. But that number"},{"speaker":"Steven Benedict","startTime":2845.04,"endTime":2849.36,"body":"gets people really kind of blown"},{"speaker":"Steven Benedict","startTime":2845.04,"endTime":2849.36,"body":"out of the water, you know, when"},{"speaker":"Steven Benedict","startTime":2849.36,"endTime":2853.08,"body":"you say 3534 and calories, like,"},{"speaker":"Steven Benedict","startTime":2849.36,"endTime":2853.08,"body":"oh, no, I'm gonna get so fat."},{"speaker":"Steven Benedict","startTime":2853.56,"endTime":2856.86,"body":"You need to work your way up to"},{"speaker":"Steven Benedict","startTime":2853.56,"endTime":2856.86,"body":"it. Like it's not like a lot"},{"speaker":"Steven Benedict","startTime":2856.86,"endTime":2860.37,"body":"tomorrow and have 3400 calories"},{"speaker":"Steven Benedict","startTime":2856.86,"endTime":2860.37,"body":"when you've only been eating"},{"speaker":"Steven Benedict","startTime":2860.4,"endTime":2861.57,"body":"15 1600."},{"speaker":"Philip Pape","startTime":2861.78,"endTime":2864.87,"body":"Exactly, yeah, your"},{"speaker":"Philip Pape","startTime":2861.78,"endTime":2864.87,"body":"body has to adapt up to that for"},{"speaker":"Philip Pape","startTime":2864.87,"endTime":2867.9900000000002,"body":"sure. But all right, I do want"},{"speaker":"Philip Pape","startTime":2864.87,"endTime":2867.9900000000002,"body":"to ask one mindset question,"},{"speaker":"Philip Pape","startTime":2867.9900000000002,"endTime":2872.58,"body":"then a couple wrap up, if that's"},{"speaker":"Philip Pape","startTime":2867.9900000000002,"endTime":2872.58,"body":"all right. So, you know, you"},{"speaker":"Philip Pape","startTime":2872.58,"endTime":2877.8,"body":"overcame all these obstacles, by"},{"speaker":"Philip Pape","startTime":2872.58,"endTime":2877.8,"body":"your late 20s. And you used all"},{"speaker":"Philip Pape","startTime":2877.8,"endTime":2881.16,"body":"this to stay focused. So what"},{"speaker":"Philip Pape","startTime":2877.8,"endTime":2881.16,"body":"are your thoughts about hardship"},{"speaker":"Philip Pape","startTime":2881.19,"endTime":2883.83,"body":"in the gym, and how it"},{"speaker":"Philip Pape","startTime":2881.19,"endTime":2883.83,"body":"translates, you know, the gym in"},{"speaker":"Philip Pape","startTime":2883.83,"endTime":2886.86,"body":"the track, and how it translates"},{"speaker":"Philip Pape","startTime":2883.83,"endTime":2886.86,"body":"to having a stronger mind"},{"speaker":"Philip Pape","startTime":2886.86,"endTime":2889.92,"body":"stronger thoughts, you know,"},{"speaker":"Philip Pape","startTime":2886.86,"endTime":2889.92,"body":"just like attacking life,"},{"speaker":"Philip Pape","startTime":2889.92,"endTime":2892.68,"body":"because you went through that"},{"speaker":"Philip Pape","startTime":2889.92,"endTime":2892.68,"body":"physical hardship."},{"speaker":"Steven Benedict","startTime":2894.81,"endTime":2897.7200000000003,"body":"I think"},{"speaker":"Steven Benedict","startTime":2894.81,"endTime":2897.7200000000003,"body":"hardship builds resilience, and"},{"speaker":"Steven Benedict","startTime":2897.7200000000003,"endTime":2904.59,"body":"then also exposes us to figuring"},{"speaker":"Steven Benedict","startTime":2897.7200000000003,"endTime":2904.59,"body":"out solutions internally, that"},{"speaker":"Steven Benedict","startTime":2904.59,"endTime":2908.94,"body":"will show up externally. And"},{"speaker":"Steven Benedict","startTime":2904.59,"endTime":2908.94,"body":"what I mean by that a lot of"},{"speaker":"Steven Benedict","startTime":2908.94,"endTime":2914.58,"body":"times is one, you have to"},{"speaker":"Steven Benedict","startTime":2908.94,"endTime":2914.58,"body":"understand that there's not"},{"speaker":"Steven Benedict","startTime":2914.58,"endTime":2918.0,"body":"going to be a perfect, you're"},{"speaker":"Steven Benedict","startTime":2914.58,"endTime":2918.0,"body":"not going to have a perfect day"},{"speaker":"Steven Benedict","startTime":2918.0,"endTime":2921.15,"body":"ever. And you're not going to"},{"speaker":"Steven Benedict","startTime":2918.0,"endTime":2921.15,"body":"have consent, you can have"},{"speaker":"Steven Benedict","startTime":2921.15,"endTime":2925.23,"body":"consistency. But even in that"},{"speaker":"Steven Benedict","startTime":2921.15,"endTime":2925.23,"body":"consistency, you're still going"},{"speaker":"Steven Benedict","startTime":2925.23,"endTime":2929.85,"body":"to have pitfalls. And I think by"},{"speaker":"Steven Benedict","startTime":2925.23,"endTime":2929.85,"body":"having those peaks and valleys,"},{"speaker":"Steven Benedict","startTime":2929.85,"endTime":2933.9,"body":"and in my own life, they've"},{"speaker":"Steven Benedict","startTime":2929.85,"endTime":2933.9,"body":"helped me to translate to a lot"},{"speaker":"Steven Benedict","startTime":2933.9,"endTime":2938.2200000000003,"body":"what I've done in sports, and"},{"speaker":"Steven Benedict","startTime":2933.9,"endTime":2938.2200000000003,"body":"also to let go of things and not"},{"speaker":"Steven Benedict","startTime":2938.34,"endTime":2946.5,"body":"to be so emotional, on, on the"},{"speaker":"Steven Benedict","startTime":2938.34,"endTime":2946.5,"body":"failures. And and really, I call"},{"speaker":"Steven Benedict","startTime":2946.5,"endTime":2950.58,"body":"it kind of celebrating the"},{"speaker":"Steven Benedict","startTime":2946.5,"endTime":2950.58,"body":"little wins and being a gold"},{"speaker":"Steven Benedict","startTime":2950.58,"endTime":2955.62,"body":"digger. And what I mean by that"},{"speaker":"Steven Benedict","startTime":2950.58,"endTime":2955.62,"body":"is just, you know, in every"},{"speaker":"Steven Benedict","startTime":2955.62,"endTime":2959.2200000000003,"body":"situation, there's there's a"},{"speaker":"Steven Benedict","startTime":2955.62,"endTime":2959.2200000000003,"body":"silver lining, right? Like,"},{"speaker":"Steven Benedict","startTime":2959.28,"endTime":2962.67,"body":"there's something that did go"},{"speaker":"Steven Benedict","startTime":2959.28,"endTime":2962.67,"body":"well, even if it's the most"},{"speaker":"Steven Benedict","startTime":2962.79,"endTime":2967.05,"body":"miniscule piece, something did"},{"speaker":"Steven Benedict","startTime":2962.79,"endTime":2967.05,"body":"go well. And you're like, hey,"},{"speaker":"Steven Benedict","startTime":2967.05,"endTime":2970.7400000000002,"body":"you know what, that one? Well,"},{"speaker":"Steven Benedict","startTime":2967.05,"endTime":2970.7400000000002,"body":"well, this went terribly. But"},{"speaker":"Steven Benedict","startTime":2970.7400000000002,"endTime":2973.86,"body":"this went well. And I think"},{"speaker":"Steven Benedict","startTime":2970.7400000000002,"endTime":2973.86,"body":"that's a that's a shift in"},{"speaker":"Steven Benedict","startTime":2973.86,"endTime":2977.64,"body":"which, you know, it's very, it's"},{"speaker":"Steven Benedict","startTime":2973.86,"endTime":2977.64,"body":"very hard to come by, and it's"},{"speaker":"Steven Benedict","startTime":2977.64,"endTime":2981.03,"body":"very hard to focus on because"},{"speaker":"Steven Benedict","startTime":2977.64,"endTime":2981.03,"body":"our brain wants to focus on the"},{"speaker":"Steven Benedict","startTime":2981.03,"endTime":2984.12,"body":"negative, and it wants to pull"},{"speaker":"Steven Benedict","startTime":2981.03,"endTime":2984.12,"body":"in all the things that went"},{"speaker":"Steven Benedict","startTime":2984.12,"endTime":2989.34,"body":"wrong. While we know that"},{"speaker":"Steven Benedict","startTime":2984.12,"endTime":2989.34,"body":"there's a win there. And we let"},{"speaker":"Steven Benedict","startTime":2989.34,"endTime":2993.66,"body":"that space kind of, we let that"},{"speaker":"Steven Benedict","startTime":2989.34,"endTime":2993.66,"body":"space just sit to the side. And"},{"speaker":"Steven Benedict","startTime":2993.66,"endTime":2996.3,"body":"we don't celebrate that enough."},{"speaker":"Steven Benedict","startTime":2993.66,"endTime":2996.3,"body":"Like even even if we get"},{"speaker":"Steven Benedict","startTime":2996.3,"endTime":3002.87,"body":"promotions, even if we get a PR"},{"speaker":"Steven Benedict","startTime":2996.3,"endTime":3002.87,"body":"or anything like that. It's it's"},{"speaker":"Steven Benedict","startTime":3003.02,"endTime":3006.08,"body":"in that moment. And it's like,"},{"speaker":"Steven Benedict","startTime":3003.02,"endTime":3006.08,"body":"hey, great. Let's move on to the"},{"speaker":"Steven Benedict","startTime":3006.08,"endTime":3008.93,"body":"next one. Where, what how can I"},{"speaker":"Steven Benedict","startTime":3006.08,"endTime":3008.93,"body":"run faster? How can I lift"},{"speaker":"Steven Benedict","startTime":3008.93,"endTime":3012.32,"body":"heavier, right? Like you don't,"},{"speaker":"Steven Benedict","startTime":3008.93,"endTime":3012.32,"body":"we don't live in that space"},{"speaker":"Steven Benedict","startTime":3012.5,"endTime":3017.09,"body":"enough. And I've really kind of"},{"speaker":"Steven Benedict","startTime":3012.5,"endTime":3017.09,"body":"tried to focus on that space and"},{"speaker":"Steven Benedict","startTime":3017.09,"endTime":3020.93,"body":"develop that type of mindset of"},{"speaker":"Steven Benedict","startTime":3017.09,"endTime":3020.93,"body":"whatever happened yesterday"},{"speaker":"Steven Benedict","startTime":3020.93,"endTime":3023.81,"body":"happened yesterday, and I'll"},{"speaker":"Steven Benedict","startTime":3020.93,"endTime":3023.81,"body":"leave it there. Now. Today's a"},{"speaker":"Steven Benedict","startTime":3023.81,"endTime":3027.83,"body":"new day. I have a new platform,"},{"speaker":"Steven Benedict","startTime":3023.81,"endTime":3027.83,"body":"a new canvas to put forth a"},{"speaker":"Steven Benedict","startTime":3027.83,"endTime":3033.68,"body":"better a better foot and also a"},{"speaker":"Steven Benedict","startTime":3027.83,"endTime":3033.68,"body":"better effort. So every time I'm"},{"speaker":"Steven Benedict","startTime":3033.68,"endTime":3037.16,"body":"on the track, I'm trying to to"},{"speaker":"Steven Benedict","startTime":3033.68,"endTime":3037.16,"body":"push the pace, right? I was"},{"speaker":"Steven Benedict","startTime":3037.16,"endTime":3040.9700000000003,"body":"like, yes, that's great. And I"},{"speaker":"Steven Benedict","startTime":3037.16,"endTime":3040.9700000000003,"body":"think if we get into that space"},{"speaker":"Steven Benedict","startTime":3041.0,"endTime":3044.6,"body":"of how can we push the pace? How"},{"speaker":"Steven Benedict","startTime":3041.0,"endTime":3044.6,"body":"can we become better on a daily"},{"speaker":"Steven Benedict","startTime":3044.6,"endTime":3048.02,"body":"basis? We force our bodies to"},{"speaker":"Steven Benedict","startTime":3044.6,"endTime":3048.02,"body":"put our best foot in our best"},{"speaker":"Steven Benedict","startTime":3048.02,"endTime":3052.7,"body":"efforts. And that shows up, I"},{"speaker":"Steven Benedict","startTime":3048.02,"endTime":3052.7,"body":"think it shows up."},{"speaker":"Philip Pape","startTime":3053.7490000000003,"endTime":3055.759,"body":"Yeah, no, I like"},{"speaker":"Philip Pape","startTime":3053.7490000000003,"endTime":3055.759,"body":"that. Celebrating small wins,"},{"speaker":"Philip Pape","startTime":3055.759,"endTime":3059.479,"body":"pushing yourself reset resetting"},{"speaker":"Philip Pape","startTime":3055.759,"endTime":3059.479,"body":"each day. And even what"},{"speaker":"Philip Pape","startTime":3059.509,"endTime":3062.629,"body":"resonated with me is the idea"},{"speaker":"Philip Pape","startTime":3059.509,"endTime":3062.629,"body":"that if you can celebrate those"},{"speaker":"Philip Pape","startTime":3062.629,"endTime":3066.289,"body":"wins the next time you struggle"},{"speaker":"Philip Pape","startTime":3062.629,"endTime":3066.289,"body":"with that same thing. And recall"},{"speaker":"Philip Pape","startTime":3066.289,"endTime":3069.229,"body":"that you have the win. It can"},{"speaker":"Philip Pape","startTime":3066.289,"endTime":3069.229,"body":"kind of push you through like"},{"speaker":"Philip Pape","startTime":3069.229,"endTime":3072.259,"body":"me, it could be something as"},{"speaker":"Philip Pape","startTime":3069.229,"endTime":3072.259,"body":"simple practical as you're"},{"speaker":"Philip Pape","startTime":3072.259,"endTime":3074.689,"body":"working on a lift, and you do it"},{"speaker":"Philip Pape","startTime":3072.259,"endTime":3074.689,"body":"really well, one day, and the"},{"speaker":"Philip Pape","startTime":3074.689,"endTime":3077.389,"body":"next day, it just feels like"},{"speaker":"Philip Pape","startTime":3074.689,"endTime":3077.389,"body":"trash. Well, you did it well,"},{"speaker":"Philip Pape","startTime":3077.419,"endTime":3080.239,"body":"the day before. So you there's"},{"speaker":"Philip Pape","startTime":3077.419,"endTime":3080.239,"body":"something has changed. And"},{"speaker":"Philip Pape","startTime":3080.239,"endTime":3082.699,"body":"that's okay, let's let's find it"},{"speaker":"Philip Pape","startTime":3080.239,"endTime":3082.699,"body":"and fix it and move forward."},{"speaker":"Steven Benedict","startTime":3083.149,"endTime":3086.149,"body":"Right? It's"},{"speaker":"Steven Benedict","startTime":3083.149,"endTime":3086.149,"body":"sort of doing reflection right"},{"speaker":"Steven Benedict","startTime":3086.149,"endTime":3090.469,"body":"now, like I could. And that's a"},{"speaker":"Steven Benedict","startTime":3086.149,"endTime":3090.469,"body":"huge thing, too, is like looking"},{"speaker":"Steven Benedict","startTime":3090.469,"endTime":3095.2690000000002,"body":"back six months before to where"},{"speaker":"Steven Benedict","startTime":3090.469,"endTime":3095.2690000000002,"body":"you are now. Like a I remember"},{"speaker":"Steven Benedict","startTime":3095.2690000000002,"endTime":3098.359,"body":"six months, I couldn't even lift"},{"speaker":"Steven Benedict","startTime":3095.2690000000002,"endTime":3098.359,"body":"this off the ground. And now I'm"},{"speaker":"Steven Benedict","startTime":3098.359,"endTime":3101.899,"body":"lifting what, two, three plates"},{"speaker":"Steven Benedict","startTime":3098.359,"endTime":3101.899,"body":"off the ground. So like that, in"},{"speaker":"Steven Benedict","startTime":3101.899,"endTime":3105.079,"body":"a sense is like, wow, you know,"},{"speaker":"Steven Benedict","startTime":3101.899,"endTime":3105.079,"body":"I need to take hold of that."},{"speaker":"Philip Pape","startTime":3105.979,"endTime":3107.509,"body":"It's probably way"},{"speaker":"Philip Pape","startTime":3105.979,"endTime":3107.509,"body":"more than two and three plates"},{"speaker":"Philip Pape","startTime":3107.509,"endTime":3110.959,"body":"for you. But no, I'm just"},{"speaker":"Philip Pape","startTime":3107.509,"endTime":3110.959,"body":"kidding. I'm just kidding. So So"},{"speaker":"Philip Pape","startTime":3110.959,"endTime":3114.559,"body":"I like to ask this question of"},{"speaker":"Philip Pape","startTime":3110.959,"endTime":3114.559,"body":"all guests. And that is, what"},{"speaker":"Philip Pape","startTime":3114.559,"endTime":3117.589,"body":"one question Did you wish I'd"},{"speaker":"Philip Pape","startTime":3114.559,"endTime":3117.589,"body":"asked? And what's your answer?"},{"speaker":"Steven Benedict","startTime":3120.59,"endTime":3127.34,"body":"You wish I've"},{"speaker":"Steven Benedict","startTime":3120.59,"endTime":3127.34,"body":"asked. Um, I think one of the"},{"speaker":"Steven Benedict","startTime":3127.34,"endTime":3131.36,"body":"one questions that you I wish"},{"speaker":"Steven Benedict","startTime":3127.34,"endTime":3131.36,"body":"you would ask is What am I? What"},{"speaker":"Steven Benedict","startTime":3131.36,"endTime":3133.85,"body":"am I excited about for the"},{"speaker":"Steven Benedict","startTime":3131.36,"endTime":3133.85,"body":"future?"},{"speaker":"Philip Pape","startTime":3134.3,"endTime":3136.16,"body":"Okay, what are you"},{"speaker":"Philip Pape","startTime":3134.3,"endTime":3136.16,"body":"excited about for the future?"},{"speaker":"Steven Benedict","startTime":3136.91,"endTime":3138.86,"body":"The things I'm"},{"speaker":"Steven Benedict","startTime":3136.91,"endTime":3138.86,"body":"most excited about for futures,"},{"speaker":"Steven Benedict","startTime":3138.86,"endTime":3145.4900000000002,"body":"one, transitioning into"},{"speaker":"Steven Benedict","startTime":3138.86,"endTime":3145.4900000000002,"body":"something new that that is going"},{"speaker":"Steven Benedict","startTime":3145.4900000000002,"endTime":3148.91,"body":"to benefit from the years of"},{"speaker":"Steven Benedict","startTime":3145.4900000000002,"endTime":3148.91,"body":"experience that I've had, and"},{"speaker":"Steven Benedict","startTime":3148.91,"endTime":3155.48,"body":"then also looking forward into"},{"speaker":"Steven Benedict","startTime":3148.91,"endTime":3155.48,"body":"new kind of like, home living"},{"speaker":"Steven Benedict","startTime":3155.48,"endTime":3160.9700000000003,"body":"have. I just got engaged. So"},{"speaker":"Steven Benedict","startTime":3155.48,"endTime":3160.9700000000003,"body":"congrats. I'm looking forward to"},{"speaker":"Steven Benedict","startTime":3160.9700000000003,"endTime":3164.18,"body":"having the married life and"},{"speaker":"Steven Benedict","startTime":3160.9700000000003,"endTime":3164.18,"body":"seeing what that's about. And,"},{"speaker":"Steven Benedict","startTime":3164.63,"endTime":3167.9,"body":"you know, just having a"},{"speaker":"Steven Benedict","startTime":3164.63,"endTime":3167.9,"body":"counterpart to walk things out"},{"speaker":"Steven Benedict","startTime":3167.9,"endTime":3168.2,"body":"with."},{"speaker":"Philip Pape","startTime":3168.71,"endTime":3170.39,"body":"Yeah, I personally"},{"speaker":"Philip Pape","startTime":3168.71,"endTime":3170.39,"body":"can vouch for it. It's been a"},{"speaker":"Philip Pape","startTime":3170.39,"endTime":3174.02,"body":"great experience for me. So"},{"speaker":"Philip Pape","startTime":3170.39,"endTime":3174.02,"body":"welcome to the club. Cool, cool."},{"speaker":"Philip Pape","startTime":3174.05,"endTime":3176.33,"body":"All right. So last thing, where"},{"speaker":"Philip Pape","startTime":3174.05,"endTime":3176.33,"body":"can listeners learn more about"},{"speaker":"Philip Pape","startTime":3176.33,"endTime":3176.9900000000002,"body":"you and your work?"},{"speaker":"Steven Benedict","startTime":3177.59,"endTime":3179.45,"body":"Yeah,"},{"speaker":"Steven Benedict","startTime":3177.59,"endTime":3179.45,"body":"definitely. So I have my new"},{"speaker":"Steven Benedict","startTime":3179.45,"endTime":3185.42,"body":"website is about to be launched."},{"speaker":"Steven Benedict","startTime":3179.45,"endTime":3185.42,"body":"It's WWE dot Stevie b.com, ste"},{"speaker":"Steven Benedict","startTime":3185.6,"endTime":3191.9900000000002,"body":"vieyb.com. And it's going to be"},{"speaker":"Steven Benedict","startTime":3185.6,"endTime":3191.9900000000002,"body":"super interactive. All the"},{"speaker":"Steven Benedict","startTime":3191.9900000000002,"endTime":3194.96,"body":"things that I have coming up,"},{"speaker":"Steven Benedict","startTime":3191.9900000000002,"endTime":3194.96,"body":"it'd be a schedule there,"},{"speaker":"Steven Benedict","startTime":3194.96,"endTime":3199.28,"body":"whether the events or charities"},{"speaker":"Steven Benedict","startTime":3194.96,"endTime":3199.28,"body":"that I'm involved with, or, you"},{"speaker":"Steven Benedict","startTime":3199.28,"endTime":3202.19,"body":"know, races that I have come up,"},{"speaker":"Steven Benedict","startTime":3199.28,"endTime":3202.19,"body":"and then all of the other things"},{"speaker":"Steven Benedict","startTime":3202.19,"endTime":3206.18,"body":"that are developing on the back"},{"speaker":"Steven Benedict","startTime":3202.19,"endTime":3206.18,"body":"end of, you know, just trying to"},{"speaker":"Steven Benedict","startTime":3206.18,"endTime":3208.31,"body":"give as much as I've learned"},{"speaker":"Steven Benedict","startTime":3206.18,"endTime":3208.31,"body":"out,"},{"speaker":"Philip Pape","startTime":3208.61,"endTime":3216.53,"body":"cool, so that's"},{"speaker":"Philip Pape","startTime":3208.61,"endTime":3216.53,"body":"www.stvieyb.com. Correct. That's"},{"speaker":"Philip Pape","startTime":3216.53,"endTime":3219.71,"body":"gonna make it a little bit"},{"speaker":"Philip Pape","startTime":3216.53,"endTime":3219.71,"body":"tricky spelling. So make sure"},{"speaker":"Philip Pape","startTime":3219.71,"endTime":3221.78,"body":"people know. And I'm going to,"},{"speaker":"Philip Pape","startTime":3219.71,"endTime":3221.78,"body":"of course, include that in the"},{"speaker":"Philip Pape","startTime":3221.78,"endTime":3224.36,"body":"show notes. Anyways, we're going"},{"speaker":"Philip Pape","startTime":3221.78,"endTime":3224.36,"body":"to tap on it. And Steven, this"},{"speaker":"Philip Pape","startTime":3224.36,"endTime":3226.34,"body":"has been a really cool"},{"speaker":"Philip Pape","startTime":3224.36,"endTime":3226.34,"body":"experience and learning"},{"speaker":"Philip Pape","startTime":3226.34,"endTime":3228.92,"body":"experience for me, because an"},{"speaker":"Philip Pape","startTime":3226.34,"endTime":3228.92,"body":"area I don't get to talk a lot"},{"speaker":"Philip Pape","startTime":3229.04,"endTime":3231.38,"body":"about, and you're obviously an"},{"speaker":"Philip Pape","startTime":3229.04,"endTime":3231.38,"body":"expert in the area. So I'm"},{"speaker":"Philip Pape","startTime":3231.38,"endTime":3233.3,"body":"grateful you came on the show."},{"speaker":"Philip Pape","startTime":3231.38,"endTime":3233.3,"body":"Thank you very much."},{"speaker":"Steven Benedict","startTime":3233.84,"endTime":3235.73,"body":"I appreciate"},{"speaker":"Steven Benedict","startTime":3233.84,"endTime":3235.73,"body":"you guys having me and I look"},{"speaker":"Steven Benedict","startTime":3235.73,"endTime":3238.46,"body":"forward to you know what the"},{"speaker":"Steven Benedict","startTime":3235.73,"endTime":3238.46,"body":"future holds for you guys."},{"speaker":"Philip Pape","startTime":3238.88,"endTime":3243.92,"body":"Awesome. Thanks so"},{"speaker":"Philip Pape","startTime":3238.88,"endTime":3243.92,"body":"much. If you've been inspired by"},{"speaker":"Philip Pape","startTime":3243.92,"endTime":3246.68,"body":"today's interview, and are ready"},{"speaker":"Philip Pape","startTime":3243.92,"endTime":3246.68,"body":"to take action and build"},{"speaker":"Philip Pape","startTime":3246.68,"endTime":3249.62,"body":"momentum on your health and"},{"speaker":"Philip Pape","startTime":3246.68,"endTime":3249.62,"body":"fitness journey, just schedule a"},{"speaker":"Philip Pape","startTime":3249.62,"endTime":3253.31,"body":"free 30 minute nutrition"},{"speaker":"Philip Pape","startTime":3249.62,"endTime":3253.31,"body":"momentum call with me using the"},{"speaker":"Philip Pape","startTime":3253.31,"endTime":3256.19,"body":"link in my show notes. I promise"},{"speaker":"Philip Pape","startTime":3253.31,"endTime":3256.19,"body":"not to sell or pitch you on"},{"speaker":"Philip Pape","startTime":3256.19,"endTime":3259.2200000000003,"body":"anything, but I will help you"},{"speaker":"Philip Pape","startTime":3256.19,"endTime":3259.2200000000003,"body":"gain some perspective and"},{"speaker":"Philip Pape","startTime":3259.2200000000003,"endTime":3262.31,"body":"guidance so we can get you on"},{"speaker":"Philip Pape","startTime":3259.2200000000003,"endTime":3262.31,"body":"the right track toward looking"},{"speaker":"Philip Pape","startTime":3262.31,"endTime":3263.6,"body":"and feeling your best"}]}