Double Edge Fitness

Double Edge Programming Update: Collective Goals, Long-Term Health, and the Journey to One-Rep Max Success

• Jacob Wellock

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Discover the transformative power of strategic fitness programming as we explore the core of Double-Edged Fitness's latest initiative. Ever wondered how a community can unite to achieve extraordinary physical transformations? Jacob and Chase are here to reveal their ambitious plan to collectively shed 1,000 pounds of body fat and build 300 pounds of muscle in just one year. With a focus on accountability through regular in-body scans and varied workout plans, they promise to keep the journey both effective and engaging. Find out how changing programming roles can spark new energy and why staying consistent is the real game changer.

Our latest episode also tackles the complex world of fitness testing and training for long-term health. How do you tailor workouts for people with varying strengths and endurance? We dissect this conundrum and discuss the critical importance of correcting neuromuscular imbalances with eccentric exercises. As the CrossFit Open looms, we emphasize preparing through a balanced approach that mixes high-intensity and endurance activities, ensuring not just performance but also overall health benefits. Join us as we navigate the intricacies of building capacity and strength for the future.

Finally, we dive deep into the elusive world of one-rep max progression and the patience it demands. Strength training is a marathon, not a sprint; early personal records are exhilarating but less frequent over time. We explore the journey of building dense muscle through maximal and submaximal training, highlighting the need for patience and trust in the process. Our experienced coaching team is dedicated to guiding you through these challenges, ensuring that each member focuses on becoming the healthiest version of themselves. Tune in to embrace the long haul to fitness success and discover how to keep pushing your limits effectively.

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Speaker 1:

All right, we're recording. Now what up? Bro it's been a long time since I've had a conversation with you on a recorded format.

Speaker 2:

It has been a while. I don't remember the last time we've done a podcast together.

Speaker 1:

I think we did one in 2024. One, maybe, maybe. The problem is well, work at two different places. My brother decided to go and have a kid and stuff and do those kinds of things and life is hectic, life gets in the way. Yes, it does. Once again, we're going to revisit the goal of keeping information forthcoming to our members about this, that and the other related to double-edged fitness. The inspirational stuff, the educational stuff, the funny stuff, what else?

Speaker 2:

thank you. Uh, hit the nail on the head with everything there, man.

Speaker 1:

That's about everything we want to offer nice nice can't see this, but I'm playing with a pound of fat right now. The reason I'm playing with the pound of fat, before we get into the main topic, which main topic is, jacob's going to update us on next three months worth of programming, kind of how we're doing programming, going forward with jacob and chase, what that's going to look like, what you guys can expect and so forth. But before that, while I'm playing with this bat, you might be able to hear it in there. We have a goal in the gym Lose 1,000 pounds of body fat and gain 300 pounds of muscle. With that, us coaches are gonna be more consistent about nagging all of you to get your in body scans on a regular cadence. What that cadence is gonna look like is January, may, september, december. The goal is through that 12-month cycle and we want to see our community drop a thousand pounds of fat and Gain some muscle. I think we're going to destroy that goal, to be honest, because one, when we do more in-body scans, we are more accountable, because we get to have those honesty sessions every three months, like we should be having because we're all guilty of it.

Speaker 1:

Year goes by, a little complacency sets in and all of a sudden it's like damn, I'm up a little bit of weight. I will say, those folks that do in-body regularly, their numbers are very consistent throughout the year. There's not big swings in their composition. Now, composition isn't the ultimate benchmark of health, but it is an important benchmark that does dictate health. You guys I'm going to be mentioning this on multiple podcasts, instagram, in class All of you have to get your in-body done in January, or I'm coming to your house in body scan, back of the car. Show up, we get done right. So next topic, bro. So we're playing around with this concept.

Speaker 1:

Chase, like programming. Got a good brain, one of those people that we've brought on board to the gym. That's been a very valuable asset, and now we had him program the last three months, kind of help you out with your new baby, free up some some time for you, embrace that scene, but you also miss programming and like programming, this is like beating a dead horse. Every time there's a little bit of change. There's a group of people that are happy. There's a group of people that are unhappy.

Speaker 1:

I'm gonna say this again, I'm gonna say this here Nobody is gonna be satisfied 100% of the time with every single workout in a general physical preparedness program built for a group setting. Do personal training. We get closer, but chances are you're not going to like every one of those workouts, because our job, personal training, is to get you better at things that you're probably not very good at, and that's going to be not doing the fun things that you're good at all the time. Next thing I'm going to say is, year over year, for 11 years, the fittest people, the healthiest people in the gym consistently show up three to five days a week, eat healthy and do the work out on the board. It's consistency that drives results. Programming at the end of the day isn't like super-duper rocket science, but it is artistic and keeping variety keeps it fun, and I say that's one of the big things that I've enjoyed is when you get. Programming is difficult. You can attest to that in the sense of your brain.

Speaker 1:

Yeah, like right you riding workouts for 10 years. It's like keeping it fresh, keeping you know this, that and the other. I've written a lot of workouts myself in my life and it's very easy to get stuck. So one of the thoughts is between working with you both is one you each get a mental break, but also bring some freshness to the same concepts of training. Yeah, correct, am I wrong?

Speaker 2:

no, not at all. It's nice to have a second brain to dive in, because when it's one person for any decent amount of time, it can tend to be daunting in the sense of it could be repetitive, redundant, it could be not the best product because certain things could be going on in the individual's life. So to keep it like, as you said, to keep it artistic and effective, having different creative minds working on it simultaneously does help the process of delivering a good product.

Speaker 1:

Yeah, and I'll say I mean I love your programming. It's got me pretty fit over the years. I enjoyed Chase's time. Some of his workouts were a little bit redonkulous, but you know, you got to learn. But it's good for us to go through those tests too. Talk to us, talk to the people. Let us know what the next few months looks like, what you, what you, what you think and what's on your brain with it um, so kind of like.

Speaker 2:

What we talked you brought up just a second ago is group class model, is a gpp model, so that means just general physical preparedness and it doesn't necessarily attack SPP. So specific physical preparedness and with that as a whole there are observations that we have through time block. So, for example, the three months that Chase is programming notes that you and Chase brought up were that you know, single leg strength for our members is not very strong and that came apparent with a handful of workouts where there were moderate sets of lunges or any heavy kind of lunges or Bulgarian split squats, stuff like that, that we tend to rely more on the bilateral movement of the squat as opposed to, you know, unilateral strength training of like doing lunges and stuff like that. So in this next block there's going to be a handful of single leg tests and strength training and endurance tests that people will probably hate, to be honest, like I think next week it might even be this week. What's today? Today, was it?

Speaker 2:

today is tuesday I think on thursday we have a 20 rep max dumbbell walking lunge or kettlebell walking lunge. I saw that really cool. Um, so that'll be a retest, uh, towards the end of the three months, you know.

Speaker 1:

So you get two attempts.

Speaker 2:

Yeah, so you might miss the mark, because anytime you 20 rep anything, it's very hard to kind of and it's not something you want to do on repeat because you don't have the energy stores to do that kind of test on repeat. A good example this was like a year ago or even more when we did the 20 rep max back squat test. You kind of have a general idea of maybe what you can pull off, but if you really miss the mark on the first one and you want to try another one, then you have the opportunity to do one more, um, but will you want to?

Speaker 1:

is a different story yeah, so just thinking through some, I remember asked me today about doing 20 rep back squat maxes again and I said I'd bring it up to the crew. Um, I personally like 20 rep squats, but they're awful, and the last time we did it we had a handful of um, uh, people pulling leg muscles yeah, old hamstrings. We had a couple pulled adductors for members with that. It's a coming to jesus moment that's not like to be revisited often yeah, yeah, I remember when we did it.

Speaker 2:

When I tested the first time we got 345. And then when I retested it, I got 365. And those last seven reps of 365, I want to say took me like three minutes, no it's a definite coming to Jesus moment.

Speaker 2:

It's awful, it's a battle. Like my legs were wobbling. I could barely walk into the rig after the last rep. So there is a certain point with a test like that that if you do have the strength and the willpower to push yourself, but if you don't have the mobility and you force yourself to do something like that, is when you can really pull muscles and blow some shit out. Yeah, if you don't have a comfortable range of motion in all of your squatting to subject it to that much time under tension and the reality is you can load up way more weight on your back than you can in your hands. By doing this 20 rep walking lunge, dumbbell, suitcase, walking lunge you can put a ton of weight on your back. You're, you can kind of grind through a back squat by compensating in certain areas where you couldn't on a lunge. Yeah, like you're either, you're going to, it's going to isolate you quickly.

Speaker 1:

Yeah, Dear Boynton, I like the dumbbell test because one if you did it with a barbell, you can overload this first time out the gate doing a test like this and find yourself in a compromised position where dumbbells chances are, your forearms aren't going to handle the weight as much. Yeah, exactly.

Speaker 2:

With a bar on your back, you could get through a set. You could get through 10, 12 reps and then just stand there and weigh in until you want to go again. But if you're holding heavy kettlebells or dumbbells by your sides, you're not going to just stand there and rest.

Speaker 1:

Yeah, because then your arms are going to be blowing up, because then your arms are going to be blowing up. So, thinking through this 20 rep we got coming up my mind, a good maybe starting place for a lot of folks, from what I witness, is probably somewhere, and obviously when you use body weight math it's dependent on your body weight, but but in my mind, doing 50% to 70% of your body weight.

Speaker 2:

Yeah, I mean I know there's a lot of other coaches and stuff and studies and things that we've learned through the years. It's I don't have an exact number, it's a hard one to do.

Speaker 2:

It's a hard one to say to be able to, there should be this percentage of this or your body weight, or a certain lift that you do, because it very much could be come down to. You know, you may have a really strong ass but in correlation weaker hamstrings, the quad ratio, like that's what a single leg kind of does. It isolates um, what a squat wouldn't. They both have very much a place, but they're both tools that need to be utilized and in this space usually the squat takes king over any single leg stuff for the most part.

Speaker 2:

Squat is one of the foundational lifts of all time and that's where that's like a 20 rep max of really pushing a single leg versus just doing a couple sets of lighter lunges or some Bulgarian split squats, which is super appropriate, that those things need to be done still as an accessory movement, but they also they need to be pushed to a maximal so we can really understand where or what highlights your weakness. Like it might be your left leg giving out on you before your right leg. Yeah, it might be just hanging on to the weights themselves.

Speaker 2:

It might be just hanging on to the weights themselves. It might be you might be tilting too far forward. It's just a different way to test to see kind of where you're at physically just from what I've witnessed to bring up the weakness in our single leg stuff.

Speaker 1:

over the last couple years I personally have done a lot more single leg stuff on my own for my back, strengthening my hips, and again, I don't need to load my spine up as much and I can load up the single leg stuff more now and it's done tremendous wonders for my lower body strength and around my my my bone disc issues.

Speaker 1:

With that, my single leg endurance has gone up really well and my back squat's still pretty good, considering I'm not near my last all-time PRs, but I just noticed it played a huge benefit in maintaining my squat strength but then corrected the imbalances which have helped my back.

Speaker 1:

But what I've noticed in a couple of our workouts over the last few months we got people with 300 plus pound back squats who absolutely fall apart with some sets of 95 pound lunges. In my mind that's a pretty significant imbalance in either motor patterns like muscles I mean the muscles are obviously strong, but maybe they're not firing in that pattern as well yeah, muscular endurance through those ranges, I don't know. So that was one of the um things that I've just noticed over, I mean, the last year since I started doing more single leg stuff on my own that I noticed across classes that I would like to see more single leg training, one for people's back health, hip health and correcting some imbalances left to right. So I'm excited about that. I'm not excited to do that test, but because I can say in the stuff I've done I have not done any sort of max.

Speaker 2:

So this test is going to be particularly difficult for, like I would say more specifically, it'll be more difficult for you than it would be for me because of your work capacity in relation to your strength is still both. Your strength is not so far behind your work capacity that it wouldn't matter where. This is actually going to be a really difficult test for you because you'll be able to use as heavy or heavier weights than I will, purely based off of the intersection between your work capacity endurance to your relative strength. So if you take someone who has a really great endurance, like a marathon runner or something, something like that, their numbers are going to be so weak and not really an accurate I shouldn't say accurate but there's not going to be a great test for them because they're so weak. Or someone who's brutally strong. It's not going to be a great test for them because they'll be able to move a disgusting amount of weight for a few reps and then it will fall apart the wheels will come off.

Speaker 2:

So I still think I'll do decently well, like I'm not terrible at it. But the people who are going to struggle. In my opinion, before we use tests, people are going to struggle with this the most, like physically in the sense where it's going to be the hardest for them, or it's going to be like people like you that have good work capacities and decent strength still, because you're going to be able to take that sub-maximal load and be able to use it on repeat where it's like someone is brutally strong, like me or like Shrek Brandon Carlson. You know, going to move big weights, but it's in relation. It's not going to be as much as what you would pull off. Well, we'll find out.

Speaker 1:

I mean, this is going to be one much as what you you would pull off. Well, we'll find out. I mean, this is going to be one of those days. What I like to say we're going to cause puffy peach syndrome. Yeah, so badass. Yeah. And I'm going to tell you guys this if your rump isn't pumped after this, there's something not firing correctly. Yeah, when we do lunging workouts and people's quads are the only sore thing, we are leaving a lot of imbalances on the table and there's something neuromuscular work that's not firing correctly. So I've actually helped over the last couple years a few people correct that and how I've done that is. When we do single leg stuff, I have them very heavily focused on the eccentric sides of the lifts. But yeah, so we'll find out. This is a good test. I'm excited for it. I mean, I'm excited, but I'm not excited. So maybe I'll be sick that day. I doubt it.

Speaker 1:

We'll find out, we'll find out. So what else we got lined up over the next three?

Speaker 2:

months. Shoulder pressing stuff came up as a weakness, like strict press, push press, overhead stability, so jerk stuff like that and a lot of this stuff. Even though attendance might not be crazy high in the sense of the crossfit open this year, there's still definitely a large sum of people that like to participate, whether they're signed up for the Open specifically or doing it in the gym to compare with friends and stuff. So that competitive element always comes out at this time of year. So the workouts, the Metcons not all of them, but you'll see some more of a catering towards like CrossFit Open style training, a little more anaerobic, high intensity kind of pedal to the metal kind of stuff. And then the strength movements. There'll be an emphasis on some Olympic lifts, overhead pressing and lunging.

Speaker 2:

And I'm forgetting something. I have it in my notes when I'm writing these workouts. But so all this goes around. The strength stuff is based off of what we've noticed as a community For coaches. What we've noticed people where they're struggling the Metcons is more to prep people for the competitive side of this is just competitive season. Whether you're doing the Open or not, chances are you're still going to be a little extra competitive class just because of it being that time of the year.

Speaker 1:

And for those of you thinking already well, I'm not competitive this and that I'm going to tell you from a longevity health standpoint, pushing and developing your anaerobic capacity from these style of workouts is extremely important for improving your VO two max of workouts is extremely important for improving your VO2 max. So VO2 max has a massive is a massive predictor of your long-term health. The more you can build it, the more you can improve it. The longer you can maintain a high VO2 max over the course of your lifespan is going to improve your health span. So if you're thinking I don't get competitive, do it for yourself. Doesn't mean you gotta be all weird with the person next to you and this and that, but pushing those top ends of your heart rate zones during these workouts is very important. It's very important for your long-term health. It's not something you do every single day, but during this season is a great opportunity to make some good strides in your anaerobic capacity. So that's part of GPP.

Speaker 2:

Yeah, your body was designed to hit multifacets of different areas of fitness, that you need to have good cardiovascular testing in the sense of being able to do anaerobic style workouts to your peak intensities. You need to be able to go very long distances. So this can be a flip set, flip side to this, where people have no problem coming in and doing the sprint style workout but then don't want to, you know, go on a, a rock walk or a easy jog or easy bike ride for hours. Um, those people are lacking in that area, like I would argue me. It's something I've been working on as of recently. Um, and then people, some people just don't like to lift heavy. Just because they don't want to lift heavy, your body is designed to do kind of not extreme is not the right word but hit intensities on all ends of the spectrum, from long distance to anaerobic intensity, to picking heavy shit up.

Speaker 2:

You need to do all three to have a balanced healthy body.

Speaker 1:

And to optimize your long-term health. The research massively supports that. The stronger you are as you age, the longer your health span is going to be Delineate between lifespan and health span. We can keep you alive with drugs for a long time, but your quality of life might be shit. Your health span, though, is when you're strong, you have good anaerobic capacity. You have good aerobic capacity. That means in your, though is when you're strong, you have good anaerobic capacity. Of good aerobic capacity, that means in your later years, you're going to be thriving. You're thriving, you're not going to have slip trips and falls. Your metabolic health is going to be significantly better to your counterparts.

Speaker 1:

So I've said this. I don't know if I've said it on here, but I've said on my social medias. You know, understanding this and truly believing it and agreeing with the research has given me permission to train like an athlete, not just come in and exercise for my health. Now, describing the difference there, a lot of people just think exercise, come in, move, sweat. You know, I go for a little jog here, maybe do some push-ups there. That's not training. What we do here in the gym. If you follow our welded programming specifically, it is a training program to progressively overload each of your energy systems and improve them over time. In our group class setting, the one hole that we don't fill as well is going to be the long 90, 60 to 90 minutes.

Speaker 1:

Aerobic zone two yeah, it's just irritable, and in this setting no, and we tried to implement some zone two work and people weren't digging it. You know, when you're in the gym you want to do stuff that we do here, but I would like to implore people, you know trying to get two to four hours of zone 2 work and outside the gym, if you're seeking full optimization now, I will say if you do our group class five days a week, follow the programming, follow it intentionally, listen to your coach, you're going to be doing really, really well over the course of your life. Yeah, like phenomenally well. So you know I'm competing against the best version of me each day. So I then participating in a training program because it's going to build. Why don't you take a second and explain three view percentages? We can talk about our PE a little bit, but the purpose of those two things, specifically when it comes to overloading, to be able to make consistent progress well, I mean percentages.

Speaker 2:

I mean, if you take it away from a training standpoint, is mathematics. I mean, that's what percentages are? It's objective, though, exactly so when it comes to training percentage work, assuming that an individual has a true like one rep max, assuming their technique, the mobility and everything is dialed in, then at that point it's just like the math is the math. There's enough research and data out in the world, in the strength training world, to. There might be discrepancies on what people agree with, but for the most part these percentages are to like. When they're implemented in group class, are meant to get you stronger.

Speaker 2:

Rpe can be a good tool if you know how to use it in its right form. Where RPE can be bad is people use it as a scapegoat so they'll come in and be like I'm a little tired, I don't really feel like it, and have a lower rpe when that's not really the case. Why I am a little more partial to percentage stuff is because it is so objective that if you can't like let's say, we're hitting 80 of a lift and you can't physically do it or do it well at all, like there's nothing you know subjective about that at all, it's there's something off like if I can't do a certain percentage, and that is my actual weight based off of a current one or max, and I can't do it. I need to figure out. Why am I injured? Is the mobility not there?

Speaker 1:

we, you know, I'm sleeping like shit?

Speaker 2:

have I been drinking and eating like shit? I mean, uh, am I super stressed out? Is there something neurologically going on like I can look at external factors, and why I can't do that? Because mathematically and statistically and historically, these are things that you should be able to do. Just because it's hard Doesn't mean that you know you should dial it back. Yeah.

Speaker 1:

And an.

Speaker 2:

RP can be a good thing If you know those things ahead of time coming in. Like if today we're maxing, like let's say there's a one rep max today and you know you're we're hitting one rep max, so the math would say you're hitting 100 or higher. But if you know, like the day before you have had a super stressful day at work or was in your relationship or you stayed out all night drinking whatever you know coming into the gym, that that's just not going to be the case for you, then the goal today you would try and use a high RPE for that day. High RPE for that day is going to probably still be significantly lower than on a day if you come in fully recovered, feeling good. So an RPE can be a good tool if you know how to use it.

Speaker 1:

Yeah, I agree. Some of you have probably heard me being a little bit critical of RPE and I get both sides of the equation. I sometimes refer to it as rate of perceived emotions versus effort.

Speaker 2:

That's a good way to look at it actually.

Speaker 1:

And I'm a big fan of training your body appropriately for how well it's recovered.

Speaker 1:

Because to your point, if the body's not feeling well and you push higher percentages and you're not hitting it, you one line yourself up for potential injury and that's something I mean. Me personally, my goal is not to compete against other people, I'm competing against myself. I get injured. It sets me back. So if I'm not feeling it but the goal is 80% or an RP of eight, I can get away from junk training, still push a nice effort, but understand it's not going to be at my true training percentages. It still has potential in those lifts to move the needle towards my goals of getting stronger, but it's not going to be as refined and defined as using the objective number. Like training off your true one rep max percentage is using the objective number like training off your true one rep max percentage.

Speaker 1:

Jacob brought up something important to understand. Is a true one rep max, finding a true one rep max, is usually not done until years after consistent training because of the neurological out-of-facient that need to take place. But in the beginning of a training journey finding a one rep max can help guide continued training. But once you start getting up to your true neurological capacity in these lifts. That's when we so-called hit plateaus and when you get to that point, training percentage work becomes a vital ingredient to move the needle. A very small amount, I would say you can have.

Speaker 2:

So to kind of reiterate off of that and I guess to elaborate a little bit more is you can have a true one rep max at any journey in your fitness, it any journey in your fitness. As long as assuming you have relatively pretty good dialed in technique, you have mobility to do the movement and you have the mental fortitude to actually push what your maximum potential is in that given time frame, you can have a true under at max. Where it differs, what you're talking about neurologically is the journey to your next one rep max, like a new pr. Especially in your early stages, the journey to the next pr is just like around the corner. That's super fast, like you're gonna.

Speaker 2:

You could hit another pr like when you first start off, like when you're clean, for example. You're getting your technique down, your strength is is pretty, your mobility is good, everything's kicking. All of a sudden you hit a PR and then a week or two goes by and you want to max it again. You hit another PR, you hit another PR. This was me. This has been a ton of people in the gym, they're all the time. But then, once you're truly hitting your neurological capacities to hit those PRs that journey to that next.

Speaker 2:

PR is much farther down the road. It's many, many, many, many, many miles down the road. It's just not around the corner anymore. I mean it took me seven years to PR my back squat. I went, I got up to 450. Then it took me, I think, three years to get to 455. And then it took me six or seven years to get to 500. But that 500 for go to 455, 475, and then the 500 was six months my. You could argue that I went through a neurological progression through training, those intensities, those higher percentages, a little more consistently.

Speaker 2:

This is where strength and there's a lot of science to this that even I'm still learning to this day how the muscle actually gets stronger. It takes a lot of time. So when people in the gym get really frustrated not seeing numbers right away because they used to see all these results crazy fast, like to build a true, brutally strong muscle, like a dense muscle, it takes a lot of time, years, years, Like. Even I've listened to bodybuilding coaches recently talking about how they train their athletes and how they lose weight and get conditioned, like dropping fat and getting conditioned. It can take anywhere like relatively conditioned.

Speaker 2:

I'm not talking elite levels of conditioning. It can take anywhere like relatively conditioned I'm not talking elite. Levels of conditioning can be anywhere from, you know, weeks to a couple months where it's like gaining really strong muscle. For you it could be years. So that's why it's important to train these maximal, submaximal weights, because if you don't, you don't actually train these, these neurons, if you will, in your body to actually fire, to complete the task yep, yep, I would say like I gotta go get the kids in a couple minutes.

Speaker 1:

We might revisit this topic soon. But, um, you know, just, we've had a lot of members here with us for 11 years and a lot of prs are getting sparse, right, like I feel, like a lot of our members are, you know, I don't want to say tapped out, but they're getting to that training time of life to where, like, prs are sparse because you, they've maximized a lot of their neurological potential at this juncture and I would say where people get discouraged is because it's not happening often their trading intensities will either fall off or people will just straight up quit because they don't see the results like they think they should.

Speaker 2:

I mean Brandon Carlson I'll just throw him in here for an example. He's been with us for a while, right. I mean, he had a 365-pound bench press the other day and I think that was like a 20, 30-pound PR for him or something like that. I think you said the last time he might have been close to there was when he was playing college football. I mean so years ago, like, like.

Speaker 1:

It takes time and commitment, but you do still go through waves of new strengths and new things that you can do yeah, and I reiterate you guys, this is if you're in one of those boats like, oh, I haven't hit a pr in a long time, or you know you're getting discouraged on that. My mindset around training is around my metabolic health. So, yes, I like moving heavier weights. I like you know when I did a deadlift PR recently, it's super cool. But when you're thinking about your long-term health, training is training. Activating, using your muscles every single day is how you maintain good metabolic health, and continuing to build your fitness in other areas comes to challenging your body in new ways. So I'd implore you guys, if you feel like you are struggling or frustrated you haven't hit a PR in a long time and it's something that's on your heart, maybe it's a new year's resolution for you get with your coach. Coach, like, talk to them. Talk to them about it, because there are ways to um.

Speaker 1:

I do it often, mostly around. You know people working through injuries and aches and pains, but to give you specifics in a class to work you towards your goal outside of the gpp realm. You know I have a handful of people with back stuff that I give specific things to do to help them during that time, and all of us coaches are willing to do that. We just have to have you be open, transparent about your goals, what you're working on, what you're thinking you want to improve on. And that comes down to conversations, and I hope every member feels comfortable talking to their coach about their goals and what they want to work towards, you know. So that's kind of the plug there. I do have to run and get Jackson bro.

Speaker 2:

Yeah, I got to go too, but definitely, I mean worth a revisit on the conversation. I mean just programming. Any of these principles you could talk all kinds, spend all kinds of time on. I'd just say it takes patience. You know Like I would love to build up my zone two capacity. I like to be able to jog out the front door and not be in zone four and then have to like go, walk and barely jog to stay in zone two where you and a handful of other people could jog for, you know, four hours straight and be in zone two.

Speaker 1:

That's not even an option for me. So just real quick, before my brother beats on himself too much, here there are. You're born with specific amounts of type one, type two muscle fibers, genetically predetermined I mean my brother come from the same gene pool. But environmental, environmental factors, also how we raise, sports we participated in during our developmental years, are going to amplify the work capacity of these muscle fibers. People who are in power, speed, sprint kind of sports are going to have during their developmental years are going to have those type 2 muscle fibers probably a lot more developed, have those type two muscle fibers probably a lot more developed, whereas somebody who is maybe an endurance athlete soccer player, cross-country runner they're going to probably be a little more developed than the type one and that's going to lead into training as an adult. I have lots of middle-aged folks who, like you would say, are slowters, like the movement doesn't look explosive, but they're very good at endurance. That's a muscle fiber situation. Now that doesn't mean you can't train to get more explosive, to get faster, but at some point in our lives we have to understand the athlete we are and the genetics that we have as individuals. And the good thing is, gpp helps us grow in all those. But that's why I like your endurance people putting effort into the Olympic lifting. That is going to help you be a better, more well-rounded athlete and it's going to train weaknesses a better, more well-rounded athlete and it's going to train weaknesses. Me, I was a wrestler, which is kind of a balance of both, where you're strong and muscular endurance. I mean, I spent a big bulk of my developmental years doing a sport that required a substantial amount of both, but not like excellence in one realm.

Speaker 1:

So talk with your coach. You guys, you have specific goals, you have questions. We are here to answer them. Yeah, I'm about to hear from you. Yep, feedback. I'm always for feedback. When it comes to programming, I do enjoy feedback, but if I roll my eyes at you, I need you to understand one thing that we are doing this to make you the healthiest, fittest version of yourself possible. Now I also understand individual personalities like specific things better. We're just not going to satisfy that in a group setting ever. It's not possible. But what I can promise you is that if you stick with the programming, you're consistent with it, you will continue to make progress, month over month, year over year, in your long-term health and fitness, and that is our ultimate goal for everybody.

Speaker 2:

What I can leave you with is fortunately for you guys, everyone in the gym is that there's not a lot of gyms you go to that have this amount of experience when it comes to programming and training through our own individual expertise and in the business. Then you'll get really anywhere else very few places, that is. So you put your patience and trust in us. I can guarantee you're gonna get your results yeah, patience, trust and your consistent work.

Speaker 1:

So love you, guys, and I guess we'll see you in the gym. Yep, peace.