Latest / Misfit Podcast / How to Attack Weaknesses Following Quarterfinals: Offseason Block 1 - E.395

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How to Attack Weaknesses Following Quarterfinals: Offseason Block 1 - E.395 · Misfit Podcast

• @MisfitCoach: Good morning, misfits. are tuning into a special edition misfit podcast off season block one is about to get started. A lot of people wanting to know what we're going to do, how we're going to get back into programming, how we're going to get ready for the 2027 season. If your season ended with quarter finals and the answer is in this podcast, get started on Monday, April 13th, free trials everywhere. Just hit the link and bio on our Instagram. programming platform you prefer and get that full week in advance. I do want to give two kind of housekeeping pieces here. The first one is just that semi-finals athlete. We're gonna keep saying it over and over. If you are prepping for in-person or online age group or individual semi-finals and you're not in one of the groups yet or haven't contacted me yet, please do so. ⁓ basically we have a separate group on telegram for each one, that we post the programming in, post results in talk about how to execute, make certain changes, make volume changes, all that good stuff. So make sure you reach out a bunch of ways do so at misfit coach, at misfit athletics on Instagram. Talk to me in telegram coach at misfit athletics.com via email, all kinds of different ways to get in touch, but make sure you do if you want to follow. a getting all these out. I've shot so many different like types of videos where I like have to start over because I'm like, okay, there's this one and there's this one and there's this one and there's this one. And I could break them out even more. we also, made the announcement recently and I'll, make it again. probably honestly for the last time, because we got so many applications. but we do have some remote coaching openings. I personally have some remote coaching openings, which is a kind of a rare occurrence. So if you interested in getting started with that prior to phase one in the fall, I would get your application in as quickly as possible. I believe there is an option, in our, in our tree on Instagram to be able to, go straight to the application. If not just miss fit athletics.com. and you'll find your way to the application there. As always, this podcast is brought to you by gorilla mind. can head to grill of mine.com forward slash misfit, use the code word misfit at checkout. I have my early stage review of gorilla dream. That is their sleep supplement. as I I am very sensitive to it. So the serving size is four pills. and I started with ⁓ one and then up to two and then went up to three. Three was definitely too many. Good thing about that is I'm going to have more of a dose basically, or, you know, more doses within one bottle. and short-term, the biggest difference has been my REM sleep. ⁓ getting a lot more REM sleep. Like when I wake up in the morning, I cycle through the Garmin metrics my watch and it's says plenty of REM, which is, which is super important, especially for, somebody like me that's staring at my damn computer screen all day, for the most part. So. ⁓ @paige_semenza: more. @MisfitCoach: That I believe like 20 % off if you subscribe and save, and then you would get an additional 10 % off with that. So, and then I think it's like 39.99 if you want to try it for that first time. So, so far so good. I'm like a one or two pillar. I'm going do like a full export ⁓ of a in for you guys. Once I do to see what the difference in my metrics are, but. Gorilla mind.com forward slash misfit to save and to support the show. we get into off season ⁓ my shout out of the week, is the bodybuilder. I just, you know, she had last year that ended her season. had surgery this year that ended her season and even the strong willed person is going to be like, @paige_semenza: You @MisfitCoach: So yeah, that kind of situation, even if you are super dedicated, strong willed, which she is can, that can be like, what gives like, am I going to be able to make it back? we've talked about this before, but just where there's a will, there is a way. If you want to keep working, if you want to keep grinding, that is ⁓ the, secret that we have. and in true McKenna fashion, I gave her like a full day's work yesterday at the Globo gym. And I'm just honestly just worried. Like, she going to be able to recover? Is she going to feel okay in her sling doing this stuff? And of course the message back is just like, it felt so good to move. ⁓ was able to get into zone two on the stair stepper. She's down to try X, Y, and Z. ⁓ so it's just a, like. get so bogged down in the minutia and it's like. @paige_semenza: Mm-hmm. Yeah. @MisfitCoach: regardless of your personal circumstances, you get to decide how hard you want to work and what your mindset can be. and I just think she's a great example of that. So definitely, definitely shout out to her. and I hope I can like absorb some of it. That's something that I've been able to do ⁓ over years as a is like, if you're around for long enough and you really admire something about them, @paige_semenza: you I know, right? @MisfitCoach: over time it just kind of you can just kind of take it on so that's that's definitely my my selfish hope with that. @paige_semenza: Yeah, that's, I love that. I went home. surprised her at home last Wednesday. I went and it was her day after surgery. So I knew she'd be in pain, but we literally just kind of slugged on the couch for the day and just gave her company, but she was in good spirits. More so ⁓ think she struggled a little bit more like with quarterfinals because it's like, she wants to help Wyatt do well and you know, see him excel, but also like, you know, there's that, you know, @MisfitCoach: Yeah. Yep. @paige_semenza: I'm not doing it and it sucks kind of situation for her. So, yeah, I think, I mean, that girl is resilience, like in real time every single day with what she's going through. So I, know, kudos to her. It's fun to be part of the story like that too, like to get to watch it, but also like to be like part of the support and part of the advice, but also still being able to learn from her situation as well. Like, you know, I just think it's kind of cool. @MisfitCoach: Yep. Yeah. Yep. Yeah. @paige_semenza: Um, yeah, I'm going to give a shout out to, um, My remote coach Katie. Um, so she is masters 59. This is her last year there. Um, but she's actually making a hard decision. We talked about it a lot today, um, to kind of back off semi-finals prep. Um, she'll age out of 59 next year, the 55, the 59, um, but she's keeping like the long game in mind. @MisfitCoach: for Mm. @paige_semenza: with competing, she gets a lot of knee pain issues that seem to flare up pretty aggressively ⁓ time to time, but it sounds like there's a little bit of a solution, like finally kind of solving some of the root the issue. Some of her meniscus has been flared up and I think a lot of it comes from like the stopping and starting with shuttle runs with double unders, you lot of that kind of stuff. ⁓ @MisfitCoach: Okay. Sure. Yeah. @paige_semenza: So think it's a bit of a relief, but bit of a sadness to as well when it comes to making a decision like this. But I feel like she's in a pretty good head space. And I'm excited to kind of slow things to pick things back up with her. So she's just that kind of athlete who wants to show up again. @MisfitCoach: I think there's a parallel between the two. I have two thoughts that came to mind. One is I like it when an athlete's a good sport, but like not too much of a good sport, right? Like, like we're, this is a competitive thing McKenna going to the gym and not being able to do the thing should bother her. You don't want it to like take over mentally, but, then Katie, it's like, @paige_semenza: Yeah. Right. @MisfitCoach: It is a very hard decision. have to, you hope to be able to, to guide the athlete to make the correct decision. But like, I usually have a little bit of a smirk that I try to hide when someone's fighting against that, because you don't ever want to in onto the hamster wheel of like, I'm not a competitive person. Like I need to back off and chill out. You don't want that to be the thing. And then for, for coaches out there on the master's side, @paige_semenza: Mm-hmm. @MisfitCoach: This is extremely common, you have to find a way to get stimulus with athletes year round and then have those moments where let's say it is, you know, high volume knee flexion or, know, them upside down, it's bothering their neck or their traps or their shoulder, that kind of thing. have to figure out when it's worth it to do those things. ⁓ @paige_semenza: Mm-hmm. @MisfitCoach: when you need to back off and sort of where that, how that push pull works. and honestly, I like that as programming challenges, you know, like 23 year olds, she's too easy to program for them. Fill up the sheet, let it rip. @paige_semenza: Yeah. Yeah, I mean, it's, is true. have a very drastic contrast with her and like Peyton, who is a young college kid. ⁓ But like as I get older and I've, you know, become more seasoned in the sport, like I understand the the need for recovery and the the just desire to not be in pain all the time. So ⁓ like, know, it's ⁓ very @MisfitCoach: Mm-hmm. @paige_semenza: a reasonable ask and to know that like, there's still excitement looking forward to next year is like, all right, well, let's do this. Let's, let's back off a little bit. Let's, let's, know, come to the root of the problem and get after it. So, yeah. @MisfitCoach: That is an amazing segue. So off season block one, I have a bunch of athletes contacting me that finished on the outskirts of for the online semifinal. And maybe they're in 19 hundredth and they can go or they're right on the line or they're just behind it. And if want to execute on that weekend to see where you're at, I think that's amazing. If you want to follow a program. that is not appropriate for you, that just doesn't line up for me. And it's tough because it, I think it hurts people's feelings. Like we might lose a perspective customer, but I'm just not going to bury you get you injured or make you hate, you know, going in and doing this. And can tell you from experience as a coach, and then you're going to have great insight into this. ⁓ @paige_semenza: Mm-hmm. @MisfitCoach: starting now for 2027 is a gift. The amount of time during the off season that you can prioritize what you have to work on is you have a step ahead of the people that are going to make the wrong decision that are in your cohort that are going to wait until the fall to be able to jump into this stuff. I mean, Paige, for, for, I don't know, damn near a decade. starting in the spring all the way to the fall. It's like peak huge adrenaline dump. Maybe I get a little bit of time to rest, depending on when my semifinal is peak, even harder, bigger adrenaline dump. And then like, want to get back into training. I'm motivated because it's post games, but the games do a whole lot to your, you know, your hormones, your mind, your body, all of that. And then we're, you know, September, October. @paige_semenza: Mm-hmm. @MisfitCoach: When we're talking about, okay, what do we got to work on here? Whereas off season one off season two baseline testing and phase zero, we get a really good, we get a ton of momentum and then we get a really good picture of where you're at and what you need to work on. ⁓ high level competitor just appears back this ⁓ training in the fall. And then maybe they got to do rogue or whatever. There's, there's all these things that happen and you can get into a trap of not really being able to truly dig in and work on the things that you want to. so I just really want to put it out there that this is a good thing. If you have glaring weaknesses that you need to work on, this is a positive. Like for you, what it like to continuously do that? @paige_semenza: Yeah. Uh, my amount of recovery post games year after year had, had lengthened out. like, would say back in, so to put that in perspective, 2021, I missed out on the game season. And again, I bought in, I committed 2022, 23, 24 made the games three years in a row. Um, but each year after the games, it was like, okay, I need a month to recover. Okay. I need. @MisfitCoach: Yeah. @paige_semenza: a month and a half to two months. I just went through a lot of injury, a lot of stress. ⁓ basically until January around, if not February, like close to the open starting for me to feel like really ready to get back into ⁓ structure in training. like to have from now ⁓ until next February, ⁓ obviously it can like you're training for nothing. but @MisfitCoach: Right. Yeah. @paige_semenza: And I put that in quotations. If you're, if you're just listening to this, conceived like you're training for quote, nothing. but the amount of progress you can make in that time and get to do it slowly and very intentionally, like nothing really that. @MisfitCoach: Right. Yes. call. ⁓ Yeah. And I mean, my, my mind goes to so much in so many different directions, but this, when you are doing competition prep, your energy systems have be so dialed in that we don't have room for a of specific weakness work. And this is how you can see athletes at the CrossFit that are like dominating. And then legless event is a problem or the handstand put just, these very specific things. because again, the space needed to be able to make a huge change in something ultra specific during a comp prep. Isn't that easy? You know, we try to do it. It's more based on exposure than like the most, the most perfect progression, that kind of thing. But if your intensity isn't in your model, conditioning and your metcons and your intervals, and you aren't lifting heavy, going to be a problem there. So it's very, ⁓ execution during that period of time is so sports specific that if we had a glaring weakness, you better hope. that you're early in your career and your GPP is just lifting everything up in that moment. But that's not the kind of thing that's necessarily possible a lot of athletes that have kind of a longer history. So off season block one is the time off season block one and off season block two, the next to 16 weeks of programming is the time time of year where we choose either a strength bias or a conditioning bias the kind of third option that we're going to present this year. and a quick overview, let's say you're doing full volume. you're doing full volume, strength bias is as simple as two lifts, one conditioning a day. If you're on the conditioning bias track, it is one lift and two conditioning pieces a day. If you were using the hybrid approach, which we'll have a video, that allows you to template out ⁓ how all of works. It would be a certain amount of days of the week where you're doing the strength bias and a certain amount of days of the week where you're doing the conditioning bias. All of that has this massive asterisk next to it. That is total volume that you are executing on has to allow you to improve on the bias that you're trying to choose. So you might be looking at something and will say, ⁓ quarterfinals and semifinals level athletes, you know, two here and one here, one here and two here. And then open athletes are just going to choose a lift and a conditioning every day. There are a lot of athletes that are at a higher level that would benefit from certain days of the week of just doing one in one. For me personally, if I was still a quarterfinals level athlete, there would be a lot of days where I would have to choose one in one. because I'm a hyper responder to stimulus. And further I go down that rabbit hole, the more I could just get driven into the ground basically. So ⁓ things ⁓ really into account here. Also ⁓ the volume that you make also ⁓ should have a to do with your lifestyle factors. Like if you're gonna try to. Jam three pieces into an hour or an hour and a half Regardless of how good you are. It's just not good You're not going to get the response that we're looking for in this style of programming so we could have a situation where it's Open athlete instructions for two or three days a week and quarterfinals slash semi-finals level instructions for one or two days a week ⁓ and again Entirely separate video that I'm going to share with all of you guys that shows you how to create a template for yourself @paige_semenza: Mm-hmm. @MisfitCoach: And we'll go over all that stuff in detail, I just wanted to like really dig into it right now because the way that you execute on this will have like, the longest lever that you can pull, not the specific programming, the execution of the programming that you do. Like if we're saying we're trying to get better at conditioning or trying to get better at strength and and you can't tell the difference between the sessions over the course of a day, it's just gonna be a problem. It's not really gonna work in the way that we want it to. @paige_semenza: What would you say are like common mistakes you see athletes make this time of year? @MisfitCoach: too much volume in a short period of time. That's kind of the biggest issue that I see. And it's not, again, it's not based on ability. if don't have the opportunity to get into the gym for two hours plus or two sessions, one in is going to be great. And what's cool about this is you have options for accessory. You have options for skill progressions. ⁓ things that require less intensity that can be put into those gaps of time where you would normally cram another conditioning piece or cram another lift and not get very much out of it. but that would be the number one thing. I used to think that people chose the wrong bias and then we talked to enough athletes and you actually made this last year about like coming off of quarterfinals. Even if it's just for OS one and it sounds not fun at all, like you don't want to do it, then it's probably the wrong choice. So like, if you're like, I'm good at lifting, but I like to lift and that's going to keep me going give me the runway I need to do a conditioning bias in OS two. Fantastic. So, you all know which one you need, whether it's hybrid strength or conditioning, like could possibly be more obvious for athletes. But if listen to this and you're like, ugh, it sounds boring on the strength side, maybe, or like, man, I don't know that I can get myself together for that second conditioning piece five days a week, then maybe don't do it. I assume you have that same opinion page, but I think that's really important this time of year. @paige_semenza: Yeah. Yeah, agree. think having, allowing yourself the runway of like just getting back into structure is really important. I find myself wanting that, as one of the first things when it, when it, when it comes time for me to like, want to get into training again. ⁓ so yeah, definitely, that definitely still holds true for sure. @MisfitCoach: Yeah. Mm-hmm. Yeah. So there are going to be some changes to the subscriptions in OS2, but I am going to try to be as customer forward as I can. I try to like help make the that I think are necessary with things like subscription options and things that we offer. And I just don't think that I'm in the like athlete or consumers head space. So we are basically going to have an entire programming block where we're going to show you what the subscription options are without you having to pay more. And then you get to decide. So pro will move down into comp. I'm not a hundred percent on that. I don't know that I want pro to exist outside of remote coaching. it's such a rare situation where someone is at that level and wants to execute. And I thought that by making it $70 a month, people would like to this description and they don't most people that follow pro shouldn't be. Like, and, and I tried to like price people out of it and that didn't work. so in true business, fashion of, of myself, I'm just going to make it not like I want those people either to at least see hatchet and get into telegram and realize this is where I need to be, you know, like five or six semi-finals qualifiers in the last three or four years from that program. that's what I want to happen. and I'm going to allow people the new subscription at price point will be comp plus and ⁓ @paige_semenza: Mm-hmm. @MisfitCoach: I will allow people to decide what level of access and interaction they have on the same program. So comp plus will be the same that you get to view, but there will be weekly group calls where we go over block by block on the programming. ⁓ there will be one this Friday that everyone will have access to. And I'm going to run that through. I'm going to talk to you guys about the programming every single week. You can ask questions. now. ⁓ @paige_semenza: Mm-hmm. @MisfitCoach: I wrote gets video review. That's obviously not possible. if the entire comp subscription, there's just too many people, but in comp plus you will all get video review and I will basically post examples of what to expect that I take from people. So if you want video review with some of your lifts, with some of your gymnastics, whatever it is, you can post those in telegram. Maybe I'll make a separate channel. where you just post those and I'll snag a couple of week, do a video review, post it. And then you get to see, okay, this is what my video review would look like. This is what these meetings are going to look like. And then if you decide to subscribe to that NOS2, will just by default be a smaller group and be a lot easier for us to communicate in that way. So we're basically going to do a preview and people who are going to sign up for comp plus, I will probably have a separate meeting with them and ask for a little bit of feedback related to that. just trying to build something where, okay, I want something closer to remote coaching. I can't afford it. What does that look like? That will be what the comp plus subscription looks like. All right. Finally, we're here. What is off season block one, the way that we're going to structure this is I'm going to talk about what everyone is going to do. ⁓ Then what the strength bias additions would be conditioning bias, and then we'll get into accessory and skill. So day one is going to have a touch and go deadlift progression. This one is from the archives. This is one the first strength programs that I wrote strength progressions that I wrote where we saw an outsized return on investment that I was like really excited about. So you guys are basically going to run through that progression. It's going to be touch and go deadlift. and again, ⁓ there's like just certain things in strength and conditioning where you're like, looks, looks fine. And then it works really well. And don't know exactly what it is. It's definitely with the deadlift, kind of threshold type numbers, but those numbers are still really heavy with a deadlift. So you can see why there would be a nervous system response. but it looks ⁓ normal and works better than all of the other ones that we do. so we're to do it and I hope you guys see the kind of returns, that, that we've had over the years. The conditioning piece is going to be an aerobic gears progression with a C two bike bias. So basically starting in week one, going every other week is going to be an aerobic C two bike piece. that everybody's going to do. And then in between weeks, we will just sort of alternate through, different sessions, ski row, mix machine, echo bike, all that good stuff. page at point comments, questions, just, you just right in. You tell me to, ⁓ yeah, just, just me to shut my app. day two. Yeah. @paige_semenza: Let them fire. Yeah. All right. ⁓ I think, ⁓ think I like the, touch and go ⁓ because like, like you said, like they're manageable weights. but what that does is it, it allows athletes like ⁓ gain adaptation, also keep the movement quality high. ⁓ you know, ⁓ keep the tension, the positions, the midline, like all can, ⁓ you know, @MisfitCoach: Yeah. Yeah. @paige_semenza: really kind of take hold. Yeah. @MisfitCoach: The eccentric is big too, if it's not like cross-fitty, you know? Get a lot of stimulus from that. @paige_semenza: Yep. used to do the, ⁓ I, I don't think I looked in depth enough at ⁓ deadlift progression that have. ⁓ Yeah. think. Okay. @MisfitCoach: You've done it. I don't know if you remember doing it, but you've definitely done it before. Yeah. @paige_semenza: Yeah, the control the neck. Yeah. The moment you said that, I'm like, I definitely have done this before. @MisfitCoach: Yeah. And a lot of the like library deadlift phases are based on how well this one went. So we're not necessarily looking for that exact thing because it probably gets a little heavier than making that possible. But that is of the baseline that you're trying to set. You want to see how close you can get to it through the face. Day two is going to be the tempo squat snatch progression. What is new about this? ⁓ @paige_semenza: It is a good one. Mm-hmm. @MisfitCoach: is we are having you do tempo to different positions. I've used this in remote coaching quite a few times because it's a progression. It's like, okay, the first one we're going tempo from the floor all the way to power position, and then we're getting aggressive. But then you can't just snap your fingers and ask someone to have the same level of control at full speed. So then we go tempo to a lower position. And then we go tempo to a lower position and we work our way through that. And you can really get a better understanding where at with all of the positions and sort of what your weak points are, with the tempo. So the addition is basically the tempo isn't all the way to power position every single rep throughout the phase. It sort of works its way down to allow you to figure out how to gain speed in your pulls without. sort of losing positioning. @paige_semenza: Yeah. I, mean, you've had me test out a few different styles of this and you're like, Hey, ⁓ did you notice your feet didn't jump backwards on this lift? And I was like, ⁓ yeah, got it. So, yeah, mean, I like this. It's the, the positional strength, the awareness, like the discipline ⁓ under load. Like there's a lot of benefit that comes from this and we know how technical the snatch can be. It's not necessarily a, @MisfitCoach: Yeah. @paige_semenza: strength issue for people with snatching. It's the technical side of it. So like is that time to really dial in. @MisfitCoach: Right. Yeah. Yeah, for sure. get a mandatory interval on day two every week. listen interval season and bitch work season for sure. A lot less Metcon specifically. obviously huge level of stimulus here when you rest in between. but it's also your roadmap to athlete IQ, the bitch work. You have the gears obviously if you're new to us, we will, we will help you figure out what, know, your gears matrix looks like. But then you have a screen in front of you and your ridiculous shuttle run pace or pace or whatever that you keep introducing into moments where it's not appropriate would be a one 30 on your C2 monitor. And it'd be like, that's not right. I shouldn't be doing that. Or at least it should feel that way. And then we trace that down to intervals and a lot of the intervals have machines as well. So it's like, I the rest to reevaluate how I'm doing, if I'm pacing this properly, but I also go from the machine into a cross fitting movement, a gymnastics movement, a weightlifting movement. And that me to start to put the puzzle pieces together of what does this feel like? I'm then going to rest and hopefully have the wherewithal exercising to reevaluate. And then I go back to it and eventually the intervals, ⁓ in OS two will be a little bit more cross-bitty and you can be like, try to translate the feeling. I really think that the missing piece for so many athletes, not understanding to translate like They execute really well in the machine work. get into CrossFit and they go back to like week three of CrossFit where round one is six times faster than round five. so we have to be able to translate those things. And again, eventually we get into ⁓ one, phase two, phase three, and try to lock in on being able to execute that at different speeds in Metcons. so we are laying out breadcrumbs. for an athlete IQ starting now and it will go all the way to open prep in 2027. And I just hope you're following the trail because a lot of you could maybe use a little bit of that really fit tough to execute. Like that's a bummer for sure. @paige_semenza: You Yeah, I like to think of, I mean, I kind of just came up with this in my mind, but like we talk about zone, zone two training being like that baseline level of your fitness. Right. And then every gear from above a more effort, a little bit harder. I like to think of the athlete IQ from like off season one is the baseline ⁓ of that. information that you're gaining and then all season two another. layer up. So it's like, you want to be able to build your athlete IQ of what you are learning in off season one. So like, this is really like, you want to get intention and learn athlete IQ means. Like this is the time to take that extra effort there and put it into this. @MisfitCoach: And the community did it better than they ever have for the last few months on Telegram. @paige_semenza: Mm-hmm. @MisfitCoach: It's got like a hive mind kind of situation people are having these conversations and having these realizations. And then they're putting it into their pro they're putting it into, you know, the daily programming, but then also obviously the opening quarterfinals. And I would say that culture that is going right now, is best that it's ever been. So if you are deciding whether you're going to join us for this season or not, get your in telegram. It's not, there's, no making any money from it. Like it is basically free education, free community, free camaraderie. So get in there and do that. And you probably have more fun doing it and get better at it. while you go, day we have the strict press volume progression. This is. I didn't write this. ⁓ I, if I told you guys that I, that I came up with linear progression on my own, that would be a problem, but this is my origin story. This is, you know, fallen into the well and, and seeing the bats, you know, this, is where I come from. I got made fun of for being weak by the person who was trying to make me stronger. I then on my own and did my own research and got significantly stronger and it was three by 10 bench press. And was probably like 10 at 95, 10 at a hundred, 10 at one ⁓ five. And then ended up getting to a point where I was, I was flirting with what my one or two rep max was, you know, that I added 50 pounds to my bench press. obviously a lot easier to do, when you're 17 years old, But my love affair with programming began there. and every time I go back to it, it works. It always works. And I shied away from programming it outside of remote coaching settings because writing it can be confusing. And a of you that followed last year, you basically add five pounds to every set every week until you can't. And then there's a little video link and you click it and I'm like, here's what you do with that. We go over to instead of set to 10, we go over to set to eight and we rewind two weeks and we try to, you know, sort of fly back through with that progression. So the volume progressions work really, really well. dude, McKenna's bench. @paige_semenza: McKenna's. McKenna's McKenna did a five rep max and then added five pounds every single week and got up to her one rep max. I don't know if she made it for five. I think she definitely made it for four reps. Did she make it for five? @MisfitCoach: Stop it. Yes. She, yeah, she was, she either did her one rep for five or five pounds lesser or whatever it was to the point where I was like, she is the, like, she is the dream remote client in terms of communication. Hey, I need this video, put your notes in that whole deal. And I was like, she's, she's, you know, she's fallen off the wagon. She's not, she's not telling me what's going on anymore. There's no way she's still doing this progression. And she's like, what do mean? Look, @paige_semenza: Stupid strong. Yeah. No way. @MisfitCoach: was like, what the fuck, what is happening? And it's funny too, because whoever was spotting her would just stand there shaking their head. Like what is happening? So yeah, linear progression works ⁓ well. Power output, power output conditioning piece for everybody on that day. I will tell you guys that there are different avenues in which you get better at sprinty things. So. ⁓ @paige_semenza: Yeah. It works. @MisfitCoach: We have the three gears. P1, P2 and P3. P1, full send, everything you got. I don't care if you get slower, not a big deal. And then the other two are just basically backing off a tiny bit from those two things. And execution that, like understanding what full send is, it's not like close to as hard as you can go. Like you should, if you... If you sprint for 15 seconds an echo bike, as hard as you possibly can, and truly try to give the same amount of effort all the way through the entire thing, try to get up to speed as fast as possible. You will notice a difference. and need to sort of the system it where if you're not good at that kind of thing, you are building the strength. You know, often than not in the lower half is going to, it's going to help quite a bit. and you are thinking about accessory work. Like I am actually trying to get stronger here. I'm not just going through the motions. I'm taking the full rest. You know, I'm trying to progress through these things. so ⁓ power output, expression of it is very important to make sure that we are rounding out our energy systems. and. ⁓ That's the kind of thing where you executing on your lifting and really putting the eggs into the basket of like, really, this is it. Like five times 15 seconds or whatever. If done properly, won't say that. That won't be the case. Like @paige_semenza: What would you, what would you say is like the most common thing for athletes to get wrong when it comes to their power output? I know my, my first thing is that people just cherry pick it. @MisfitCoach: People do cherry picket. That is one thing. This is something where ego has to be put aside for me. I get stimulus easily from sprints and heavy lifting because that's what my body naturally wants to do. So early in my career, when I would watch someone, I'd just be like, ⁓ they're not, they're not trying hard enough, that kind of thing. There's just part of it's like an attitude. just like I would be a negative Nancy and then be more stressed out if I have to go long and slow. that would then make the session not as good. It's the same concept here, right? Like, could you create the environment ⁓ you're all hopped up on caffeine and you got the music right. And you're trying to get more calories than a previous version of yourself or race somebody else. Can you figure out if you're more of an endurance athlete, how to condense @paige_semenza: Mm-hmm. @MisfitCoach: a long, grindy effort into five by 15 seconds. Can you pull that off? that would be my number one thing because I like to egg people on and something like this in person. It's really fun for me to do because I know that can put them into a really bad spot. Like you remember you and McKenna on the C2 bike, while brunch was being cooked at the gym, like @paige_semenza: Yeah. Smell them bacon grease. @MisfitCoach: I don't know. I don't know that you guys had quite had those sessions, that bad leading up to that one. Exactly. And I don't mean you like forever. Like I've seen you do it a bunch of times. There's a lot of slow mo videos of you ⁓ the pain cave. you know, when you're visiting, but finding a way to create that, to bury yourself in that, which is the intention, is incredibly important. @paige_semenza: Yeah, maybe once. Yeah. Mm-hmm. @MisfitCoach: And then I do see a lot of athletes that say that they don't really know. can't really feel the difference between those three things. ⁓ my God. The difference between 15 and 30 seconds on a sprint is like, ⁓ it feels a lot longer than twice as long. so it's about dialing, it's about dialing that in. It's about, you know, trying to figure it out, that sort of deal. and then I just think the same type of athlete has the same issues in a lifting session. @paige_semenza: You @MisfitCoach: Same concepts. you gave me, I don't know, three by 20, I would just not know how or what it felt like to truly grind from reps 12 to 20. in, in, again, an athlete who struggles with power output, being able to warm up properly and get their nervous system excited enough to then go put that amount of effort into a lifting session, ⁓ I think is tough mentally @paige_semenza: Mm-hmm. @MisfitCoach: for a certain type of athlete. okay. Day four and day seven. It's going to be you guys' choice. Which one is a flush day? Which one is a zone two C bike seat zone two C two bike day. we've got instructions in there for you guys. If you want to do a zone one, too much volume, I'm beat up. Do a zone one. Also, if you are incredibly fit or just a beast on a bike zone, one is more effective for you. The fitter you are essentially when it comes to that. we, have, you can, can make your call on the flush day. I've switched back to what I Moves the needle most. And that is the alternating machines with the mobility you know, ⁓ a bootcamp kind of If you guys want to continue to do the, get off the bike and do walking lunges, go for it. But if I'm looking for like a true rest day, @paige_semenza: Yeah. @MisfitCoach: I like the idea of can I get my core temperature up enough my blood flowing enough to be able to make actual changes in my mobility. I think that's gonna move the needle more. @paige_semenza: Yeah, I think. I think from experience, there's a time and a place for both. So I, you know, I think it depends on like what type of intensity you're coming off of from the day prior to it. or how that three day or two day block was for you. I think it's a, like, you know, like you're saying, it's not wrong to do either one. but I think you can kind of start to learn what one makes sense for you. You know, after you of find in training. @MisfitCoach: Agreed. Yeah. Mm-hmm. Right. Yeah, for sure. The less beat up you are, the more appropriate it is have a more of like a flow. Like, you know, instead of just getting into dragon pose, you're doing like the ⁓ the lunge version of it. You know I mean? Like you're continuing to move heart rates, potentially a little bit higher, that kind of thing. ⁓ all right. Day five, we have positional squat clean, ⁓ with a little bit of split jerk, sprinkled in. ⁓ @paige_semenza: Yeah. Mm-hmm. Right. Mm-hmm. @MisfitCoach: the progression there. This is another one where I don't want to take credit for too much here, but like, think I introduced how you're supposed to move in the Olympic lifts to like 12 % of the entire CrossFit community back in the day. And this is, this is how we did it. We, just got to spend time understanding what the positions are. So rather than doing the tempo, you're essentially going to stand the bar up to your hip and then go down to the position and pause there. @paige_semenza: He @MisfitCoach: This is it. This is the position that I'm trying to hit and we're going to progress through it so that as you continue to add to the complexity, you've got a ton of examples kind of leading up to that to get you there. But this is something where. Anytime my athletes turned into coaches, they would ⁓ this sort of thing immediately in coaching, like let's slow down and I'm going to literally ⁓ you. in these positions and show you what happens next. @paige_semenza: I like the whole like learning, the movement from the top down. So it's like, I'm just layering the positions on just like an onion. And, it just seems to make more sense that way. on the athlete side for it to translate. @MisfitCoach: Yeah. Yeah. It's very forceful too. You can't cheat the lifts this progression at the appropriate weight, right? Like that's why, that's why, you know, block work works for like half of the population. you know, for me, block work was never great because all I do is pull onto the bar. ⁓ So there was no hip extension. @paige_semenza: Mm-hmm. Yeah. @MisfitCoach: but the people who rely on over pulling, you essentially remove the option to over pull. And that's why that sort of thing can work. And I found that the best middle ground for a large group of people is style of stuff that you're gonna work on there. We also have mandatory intervals there, no surprise. Day volume back squat progression. If ⁓ someone needed to get better at the back squat. And I had roughly 24 weeks help them do so. They would do tens, honestly, maybe even longer than 24 weeks, but they would do the progression of volume. Then they would do Texas method. And then they would do, it's funny that we called it the volume, the volume back squat cycle for misfit athletics. The volume is more in the totality of it. We're doing it more often. That's what we're referring to in volume. @paige_semenza: Mm-hmm. @MisfitCoach: not like higher rep ranges. But if you follow three progressions to a T back to back to back, I have never ever, ever seen athletes not ⁓ better at the way that they move mobility, strength, strength, resistance to injury, all of that stuff. You know who doesn't get better at it? The people who ⁓ weeks. ⁓ people who jumped 30 pounds instead of five people who know, geez, I know I can lift my 80%. Can I lift 105 % today? No, can't. ⁓ so those are the people that don't do well in these situations. and the bummer is it's always the people that suck at back squatting that try to skip ahead. And then those other people that don't have the like big ego hit of the back squat, not being good for them. ⁓ @paige_semenza: you Shocker. @MisfitCoach: They just continue to add 10 pounds year over year to their one-rat max. And then you watch the CrossFit games and you're like, how the are people doing 500 pounds now? That's how. @paige_semenza: Mm-hmm. We, ⁓ this is actually the progression for off season squatting, like going from this one into Texas method. This is actually some of the like most talked about stuff, like with, Wyatt, Ryan Daniels. We now got another guy's name is Mike involved in like, it just, it's become like a, yeah, like there's camaraderie around it. So like, if you're wondering if it's effective, I promise you it's effective from experience. @MisfitCoach: Hell yeah. It's what I've found is, and I've made these jokes a lot recently because I'm sitting in this chair and I'm giving advice to people that then have to go like really get after it. And I just stay in the chair. Um, I know we know how to help you guys. If you know how to help yourself, why it's the kind of person that I won't hear from for a few months. And because he's just. @paige_semenza: You @MisfitCoach: in the lab grinding, doing the actual things. And then he's like, Holy shit, this works so well. what I always need say back to that is like, that's because you really bought in and executed. That's the hard part. That is truly the hard part ⁓ of of this is buying in and executing. It's not, I don't want to say it's not that hard. It's my life's work. I've been tinkering with it for 15 years. but because of my history with it, @paige_semenza: Mm-hmm. Yeah. Mm-hmm. @MisfitCoach: If I can convince someone to do X, Y, and Z in the way that we want them to do it, it just works. So me now, the hard part is like, can I convince you right now? Can we keep you on track and telegram? Can we do that sort of thing so that you can just go execute? Because when you have those moments in an open or a quarter finals workout where like everything coalesces and you just feel like a completely different athlete. And that's a special thing to feel, but it's earned through grinding through repetition. Like again, not that hard for me to say, do this for 24 weeks. And then I'm just still just chilling. @paige_semenza: Yeah. Yeah, it's, it's, yeah, it's easy for me to be like, Hey, this works. Right. Like I, I've competed full time for a few years, but to put it in perspective, why it is he works full time. He has to drive 45 minutes to an hour to get to his job and to come home. he made online semifinals this year, by, know, following. @MisfitCoach: Mm-hmm. @paige_semenza: I won't say the bare minimum, but like, he's not always doing extra work. He's just doing the work that's asked of for that day. so it is really cool to see that. @MisfitCoach: All right. Great. volume back squat progression on day six and then a build gears progression ⁓ a run and C2 bike bias. Kind of bearing the lead a little bit here. So if you're following the conditioning bias, we'll get to this later. You will be doing zone two run on day two single week. And that mixed with some of the aerobic progression and some of the build progression, I'm to be able to move the needle with your running. And if you're a good runner, you're fit. Like ⁓ no seat to sit on. ⁓ There's nothing hold in your body weight, in a, in a certain position or, you know, skier, you're still literally just standing there. ⁓ and you can obviously use a ton of leverage if you're, if you're a bigger, if you're a bigger person. all right. So. @paige_semenza: Yeah, agreed. Mm-hmm. @MisfitCoach: For the sake of time, we'll start to go a little bit more rapid fire here, but we're about to talk about strength work and I might get excited. so strength bias additions, what will you do on day? On top of what we just talked about day one, strict press speed work. This could be ⁓ the greatest thing to ever happen to your pressing or a glorified warmup. You have to lower the bar under control. ⁓ We put tempo in there and then I see people doing like a true, like 40 second eccentric, not what I mean. just not bouncing out of the bottom. We lower the bar under control so we can create mechanical tension. And then we press up as hard as you possibly can. Now that isn't that hard for the first rep of each set or for the first few sets, getting yourself. Like this is definitely the kind of thing where I have a specific playlist on. when I step back into the rig and take the barbell out, there's a new song. gets me excited. And I work as hard as I possibly can on something that's not, you know, that grindy or intense for those three reps. And then I try to reset myself, you know, mentally each time. So you can get a lot out of this. This can move the needle on your high end pressing your strict. style pressing your one rep max, but you have to really like you want to, you know, hear the bar click. You want to feel like the bar is going to fly to your hands, that kind of thing, could be a waste of time. @paige_semenza: Yeah, I don't like a lot of times and I see it, you know, even in the affiliate or just coaching in general, but like, or video review. And I was watching Payton's videos. I'm like, you need to think about pressing with speed. Like you're not just pressing to press. You have to think fast, even though it might not feel or look that way. Cause if you're not thinking about being explosive, you're like, The time under tension is going to catch up your strict hands and pushups are going to burn out things like that. like being able to translate that from a barbell or vice versa, like really, you know, can improve not only your barbell pressing your, but your gymnastics pressing as well. @MisfitCoach: And it's very counterintuitive to so I think the reason why we struggle with it in the CrossFit space is because like, if I've got 135 pound front squats in a longer workout, like I'm going to try to dial back the intensity. I'm going to try to move through it in a way where I'm breathing through it I'm feeling very controlled so that I can stay under control. if you do that in strict pressing, unless you were @paige_semenza: Mm-hmm. @MisfitCoach: I don't know, an Olympic swimmer and somehow have the upper body muscle endurance of, know, Michael Phelps or something like, just, just not going to work. so it feels counterintuitive and there are a lot of places in CrossFit where you have to be dynamic in the name of lowering time under tension, where you could take the same amount of time as someone who's pressing slowly, but you actually get rest periods built in. And that's where the rest comes from. Day two strength bias addition is hang power clean volume. This is straight up nasty barbell cycling almost all of the blood in your entire body is in your forearms. That's what we're looking for here. This is a stimulus bomb. There are so many things in this phase where we're dialing back and we're slowing down. And you want to get stronger fit or whatever, there's a level of intensity that needs to be brought. And we are bringing it basically every other day with a lift on the strength bias and the hang power clean volume is going to be that. Not a ton to say about that. Please don't move like shit. ⁓ @paige_semenza: Are you looking, are you, I was going to say like, are you looking for people to use the bounce? you like, know there's no in there, but what it says no bounce or hip cleans. So again, that's ⁓ like as intentional as you can be of your positions as well. @MisfitCoach: What does the note say? ⁓ huh. Yeah. It is the hang power clean of what we talked about with the deadlift. I don't ⁓ you to gamify your lifting so that we can create the oscillation on the barbell and have it be weightless for half of the lift. That's not going to give you the same kind of stimulus. I think there's a reason why the hang clean has died out in competition because of what talking about here. @paige_semenza: Yeah. @MisfitCoach: But it is still a really great stimulus tool. So if we can force you guys to like Hunter came up with the below the knee, the workout that everybody was pissed off about, like on paper just didn't really look that bad. And then it was, this is going to be that kind of version and it drop sets. So the idea would be heaviest weight first, and then we're going to work down from there and see how far you can push it. and that's how we really kind of push. @paige_semenza: Yes. @MisfitCoach: the end ranges. we want the extra eccentric and grip work to be part of it to create stimulus. Day three, heavy front squats are the addition on strength bias. You don't get to do triple, double single because it's skill movement. I want force better movement by for it to be better with fives and fours and threes. They're still heavy. They're still going to create adaptation, but the way that you front squat and the way that it translates to a clean, into a back squat really matters. So we're not just going to do these to do them. Old school lifting, know, sets of five sets of four sets of three, they're going to move the needle over the course of, you know, an eight week progression. But we're not going to go so heavy, you know, with the double single that we start to bastardize the movement because It just doesn't really create the kind of adaptation that we want. And we're also doing a ton of back squatting day five. Good. @paige_semenza: What would you say, what would you say, like if I'm an athlete that chooses the heavy front squats, like what are some of the reasons I would choose that? And like, what am I thinking about through the fives, fours and threes rather than like threes, twos and ones. @MisfitCoach: I just think you have to accept that you would choose it because it's a weakness that you want to improve it, but you have to accept that it's a weakness because of the way that you move. Probably. It's very rare that we see an athlete move super well. That doesn't like front squats. So sitting the hips back too far, like a powerlifting movement, right? having a full grip on the barbell, having that narrow grip where you put your hands kind of closer in, what we would call like a metcon style. Hey, 65, 75, 95 pounds. really care. Do you got to do, but I want extra rotation. want it to be more in the clean grip. want the hand wrapped all the way around, to create tension so that, you know, the upper back is, ⁓ you stacked organized in the way that the lower back is. so you've got to change the way that you move. If you want to be able to front squat 400 slash 300 pounds, like that kind of thing. If you want to be able to do that. You have to move in a certain way or be an absolute ogre, in which case don't choose it. wouldn't be any, any reason to choose it. bench volume progression, same concept here. Same thing that same thing that we work or working with the strict press and the back squat. we want to even out anytime we're doing any extra overhead pressing, we want to even out our planes of pressing. ⁓ going to make you stronger. It's going to create a better system, better connective tissue related to anterior, posterior, shoulder, chest, all of that stuff sort of being together. And it's just going to improve your pressing. going to put you in positions to be able to do so, give you better range of motion when you are pressing through those different planes. Last but not least, we are doing some heavy power snatch. This is intentionally ⁓ polarizing the training style of tempo the squat snatch. So we are going to give you guys ⁓ and reps where we're looking for a certain level of velocity as you make your way from your first pull to your second and your third pull and finish. And that is going to allow you to basically bring the whole system together. We need to be able to eventually move faster. ⁓ to be able to lift heavier weights, but with the snatch, need the positioning as well. so that's where that comes from there. Basically making your ways, I believe your I believe from like fives to twos ⁓ all way down through, drop and reset, putting yourself into really great positions, that sort of deal. Power snatch would definitely be one of the ones that I think would be a candidate for a video review. I think a lot of people change the way that they move. @paige_semenza: Mm-hmm. Yeah. @MisfitCoach: It's kind of heavy, it's kind of muscly. So ⁓ would be one where if you struggle with the power snatch, there's usually a pretty good reason. Or your endurance in the power snatch goes away, rep one feels amazing and rep five feels absolutely terrible. Probably a little bit of an over pulling situation where you're not trying to get under the bar, that sort of deal. @paige_semenza: So if you ⁓ you're a strength bias athlete going this ⁓ off ⁓ how at all the lifting as a whole, there's 10 lifts, how do they compliment each other? how do the, how do the non, I guess you would say the non-mandatory as a whole, how do they compliment the mandatory lifts? @MisfitCoach: All right. Yep. Yep. Sure. Yeah. Yeah. So basically what you're looking at is, wouldn't call it accessory work, but I'm, I'm personally thinking about it when I'm writing it for you guys in the same way. a lot of it is just what's appropriate. If we are going to prioritize the first five lifts that we talked about, what's appropriate to be added to those things, but it's also what's missing. Like, what don't we have here? If I was going to write a program to get somebody better at pressing. They would do work, speed work and heavy work. So that's where a lot of that stuff kind of comes in. talked about the polarizing with the snatch being there. we have, because the volume back squat progression is a single day and because the clean is positional, we have an opportunity to work on another squat variation, which typically doesn't fit as easily into a program. So being able to give people those heavy front squats is something that's. a bit of a luxury this time of year. So it has a lot to do with is appropriate on top of those first five that we talked about, and then what is going to benefit those things specifically. conditioning bias additions. These are going to be quick and dirty here. day one, you're going to have a mandatory metcon. this is just, this is athlete IQ work. If you need a, if you need a conditioning bias, half of you need it because you just don't know how to execute on metcons. And again, I appreciate hard work enough that I want you to figure out what the heck you're doing. when you are doing the actual sport, so we're going to practice it twice a week. and I'd rather see you back off first and figure it out. Then continue to do opposite. Cause that's when we see someone it's, ⁓ it's rare that athlete is just too cute all the time with their metcons. If they're not good at athlete IQ, it's normally early on in the set is just like. @paige_semenza: ⁓ Drew, I lost you. @MisfitCoach: or early on in the workout, you know, round one, that sort of thing is just like an absolute problem. They're like just ramming their head into the wall at the beginning of a workout. So we would rather see you guys back off a little bit, figure these things out, then do the opposite then. All right. I got to do Metcons to get it better at those. Let's stomp the gas pedal. Once again, you will get enough intensity with the amount of intervals that we're doing. Please pay attention to the way that you execute. Day two zone two running. a, just a beautiful lever to pull here. Your ability to jog comfortably long of time is such an incredible proxy for your overall fitness. and it works so well. It's the, it's definitely the, it's the goat, right? If we're going to like, it's obviously different for different people. People are @paige_semenza: That's my favourite. Mm-hmm. @MisfitCoach: who start out good at it, don't need it as much. some people benefit just so much from like the C2 bike work because they're able to flush waste and you know, they, you know, can finally get over the fact that their legs are always burning and Metcons that kind of thing. But if I could say anything at all, if we could just, you know, we're at one hour, eight minutes and nine seconds into recording. If I was going to just clip one thing and make it the whole podcast, it's. Do all of the running that you can in OS 1 and OS 2 if you feel like you're not fit enough. Do it. @paige_semenza: Yeah, I, I, I keep saying like when I'm a, like, whether it's a, a peaking schedule or whatever, like the run it ⁓ makes me feel like I'm at the top. Like I'm in my best shape. So, and like, when you are there, if you're in a groove with the running, like you can really see progress because it's like you're bought into it. @MisfitCoach: Mm-hmm. @paige_semenza: So, and with the weather getting nicer out, you know, if you're in, you know, the Northeast or wherever, like it's just that time. @MisfitCoach: It is in some people don't notice it. And I have to tell them. Like they buy in and they do this for a really long time and they see it show up in different places. And they're like, I don't know why I feel so fit right now. it's like, cause you logged absurd amount of hours moving your body through space at below paces. I know this is always like a hot topic in the community. Try it out. It works very well. ⁓ @paige_semenza: Mm-hmm. @MisfitCoach: Day three, more intervals, talked about that enough. Day five, we have our non-mandatory aerobic work. I refer to this as segmented gears. if the easiest one would be third gear, third gear is three rounds of eight minutes of work and maybe seconds of rest. It is now six rounds of four 45 seconds off, we're splitting it entirely in half. What is important for this to work is that you don't go faster because your mind is okay with doing the shorter duration. It's that you get that same level of stimulus and over time get your mind to buy into where your fitness level is at. So if your normal third gear run is Eight minutes and 45 seconds per mile. don't want you to do eight 30 or eight 15 for this just because it's easier to wrap your mind around going for four minutes instead of eight. with the paces. it is a run bias. So. You know, four or five of the weeks as a run with this. So you're to get a lot of opportunities to kind of work through this before we get into the full blown aerobic running bias in off season block two. Just use it to spend time and understand. @paige_semenza: if you're new. If you're new and you're looking at this and you're like, okay, rounds of four minutes instead of three rounds of eight, how would you, ⁓ kind of note would you, let's say it's in a remote coaching cell block, what kind of note would you give the athlete for that? @MisfitCoach: Yeah. Does this, so this athlete doesn't know what their third gear is anyways, right? Yeah. @paige_semenza: they're maybe new to the programming. They're like, Hey, don't know what my gear matrix is yet. @MisfitCoach: Yeah. In those situations, I tell them to use their best judgment and their athlete IQ, and then I will help them do the math on figuring out. Like I, I use Strivi for all of my remote coaching and you can do an average on there. So it will spit out my average in this workout was eight 30, even if you had around at nine, around at 10, around at seven, around eight, that kind of thing that gives us a starting point to work from the next time they go to execute on that. they're like my RPE dropped to like six. It's like, okay, now we know we're jumping 15 seconds. We're gonna go from 830 to 815 and we're gonna work our way through it. So if you don't have your gears, regardless of whether it's segmented or not, do it, adjust round around, take your average, that's your new gear and just work from there. @paige_semenza: Mm-hmm. Mm-hmm. @MisfitCoach: All right, accessories and skills. So accessory instructions. I love accessory work. It works incredibly well for athletes. I don't want you guys to do accessory work in place ⁓ your conditioning. Some people will be like, yeah, I'm doing the strength bias. I'm doing two lifts and two accessories. And it's like, Misfit athletics does not offer strongman programming. So I don't know. This is not like this. This is the sport of fitness your fitness level will drop ⁓ that period of time. Now one piece a day with all of that, if you have the time is fantastic. That's what the strength bias is intended to be. If you're trying to make the decision ⁓ on. do, I might have time on certain days pair the accessory with the lift. That is more of a weakness. @paige_semenza: He Mm-hmm. @MisfitCoach: because they are all intentionally meant to help the movement that they are paired with, especially this time of year. But those are accessories or add-ons on the days where, say, you're not doing one of the skill progressions and you have time to put that with the lift. That's how we wanna do it. I am going to end. telling you guys about the accessory with instructions on how to superset because you will not stop asking me. And I will give you the actual how I would program it for people or how I do in remote coaching. So our accessories are, I'm going to rattle all of them off and page if anything kind of sticks out and you want to ask about it, just let me know. All right. So day one, have dumbbell farmers, lunge steps, double kettlebell overhead carry day two, have high chest sandbag bear hug. Carrie. We're to get that bad boy into a real uncomfortable position and work on the upper back a little bit more perfect, strict pull-ups. using your back and not leaning back and using your biceps. You fricking Crossfitters, please stop doing that. neutral grip dumbbell bench. I was gonna do a video, most people listen to this. Is turn your hands 90 degrees from the way that you normally bench. That's what a neutral grip bench is. Not only do we want to change the planes of pressing from like an overhead to then a bench standpoint, we also want to turn the joint as well. So we're obviously stuck with the way that you would bench press or strip press a barbell. We are going to turn that 90 degrees, put it in an easier position for the shoulder, for the chest, all that good stuff. Continuous sled drag. Old school West side barbell. This was their GPP work. The 400 pound dudes that were doing, you know, thousand pound back squats and all that stuff. This is, this is what they did. then we got heavy as heavy as possible sled pushes for shorter distances, neutral dumbbell, strict press, last but not least, glute ham raises and farmers carries anything stick out there to you page before talking about the supersets. @paige_semenza: really. I mean, I think like a lot of the adaptation with that, like, I think a lot of the adaptation is hiding in the accessory work. So like, if you do have the time for it, it's definitely, really, beneficial. But, like what, let's say you're looking at this and you know, I'm just someone the going on telegram. I don't have a coach. What do you think is like? @MisfitCoach: Yeah. @paige_semenza: one of the most underestimated accessory pieces there that like, yeah. what am I really missing out on if I'm not doing this? @MisfitCoach: How do I not be annoying and say it's your weakness? I would say there are opportunities in here with a lot of the carries for people to understand that their threshold is significantly further down the road than they think it is. I think something like an overhead carry, sandbag carry, dragging sled for seven minutes straight, a farmer's carry. @paige_semenza: He @MisfitCoach: You start to dismiss some of the negotiations you have with yourself that you lose when you're at like 170 beats per minute. hold on longer. I continue pushing or pulling this sled. can continue walking ⁓ or overhead you know, in these stabilized positions. So ⁓ You're going to, you're, lot of you will probably do it and think that you're getting better just because you're doing the thing. but it is also because you get ⁓ lower stakes view of what your threshold is. That's why I like doing another thing that I like hazing people with like dead hangs or squat holds or wall sits in person. Cause it's like, they're like, I think I want to stop now. And I'm like, why you look fine. You're slightly uncomfortable. You are in, you literally, you're in the business of how uncomfortable can I get. And again, this is the one of the lowest stakes, you know, isometrics and things like that are some of the lowest stakes versions that we have. So it's like, I want you to let a dumbbell fall out of your hand once and be like, Whoa, that's crazy. Like I, can't uncurl my fingers anymore. That is when you can start to be like, I do have three more toast to bar in me. @paige_semenza: Yeah. ⁓ huh. @MisfitCoach: to then to the finish line and beat somebody, that kind of thing. that would be, that's one thing that I really like to use. The lifting stuff, I think is more like, do you have a pressing weakness, a posterior chain weakness, that kind of thing, because those can really, really move the needle on you know, whether you need endurance, whether you need one rep max, that kind of deal. ⁓ All right, so strength bias athletes. @paige_semenza: I'm glad I asked that question. @MisfitCoach: Super setting instructions. We're gonna do, so let's use day one as an example here. We have six sets of 10 dumbbell farmers lunch steps, rest two minutes. And then we have five sets of one minute double kettlebell overhead carry, rest three minutes. If we're gonna superset these, gonna knock it down to three to four sets total. three sets a more intense stimulus, more challenging stimulus, if you are trying to get stronger, and four sets if you are trying to improve muscle endurance. I personally need to do the four set version. The way that you superset is you have fairly minimal rest between the two movements and then bigger rest before the rounds. So, ⁓ Like it typically takes on it's a little bit different, like true super setting and like a global gym, you get like 30 seconds rest. Cause you got to go to another machine or something like that. You got to go to another spot. So, if you are in that true, I want my maximal one rep max strength to go up. I would push that to like a minute. So I would do my first movement. I would rest a minute and then I would start my second movement. @paige_semenza: Mm-hmm. @MisfitCoach: After that, I'm going to rest two to three minutes before doing another round. Two minutes. If you are doing the four set version, looking for muscle endurance, we want to sort of force you to use lighter weights. Basically, if you're looking for muscle endurance, um, so that we can, you know, continuously move and be okay with that. So that's how you're going to adjust those two things. So either three or four sets total 30 ish 15 to 30 seconds rest. If you're going for muscle endurance between the movements all the way up to 60 seconds, if you're doing the three round version, trying to get stronger. If you're doing the four set version, two minutes total rest to force you to go lighter, work on muscle endurance. If you're doing the three set version and you have time, three minutes of rest in between. Does that make sense? @paige_semenza: Are you guys happy? It does make sense. @MisfitCoach: Yeah I mean, you guys are going to do it anyways and it does work and it is helpful. And maybe one of these days I'm going to write it right into the programming, but I don't want it in there because I want you choosing between certain things. So this is like three option or option four or five. but it is, but it is something where it's like, Hey, I'm doing the strength bias. ain't got time for this, but I want to do both. That's how you execute on it. All right. @paige_semenza: Yeah. Mm-hmm. @MisfitCoach: Skill instructions, last but not least, there are five skill progressions off season block one, and we want you to choose between ⁓ and three of them total. Do not do more than three of these progressions. Don't do it, okay? They're not designed for that. They're not programmed that way. We told you last week, we're telling you this week. Your weaknesses need room to breathe. We need recovery. We need super compensation for the stimulus to turn into something to make you better at it. And if you bury yourself over and over and over, it's not going to work. Right. Like I call it the Cody Mooney rule. He would get done fine, you know, ⁓ back then. And ⁓ would just do GHG sit-ups and squat cleans like every day. And then we'd finally talk him out of it. And. He didn't really get that much better at squat cleans. Um, spoiler. So the recovery piece is huge, right? Like exercise is actually bad for you. These, the response to said stimulus is what actually makes you better. So you're going to choose one to three of those things you guys are, if you're doing preview week right now, you're practicing those. There are instructions for each one. Um, muscle ups. We're going to start with these six smooth sets and then it will be misfit sets. @paige_semenza: You @MisfitCoach: to push volume a little bit more, but we want them to be smooth and we want them to be progressive with your muscle ups over the course of the entire phase. The next one is going to be handstand walks. We've had like three or four variations of this. This one is tweaked from like two or three years ago. It my favorite one that we did. It's gotta be slightly challenging, appropriate. Like that's what we're looking for. @paige_semenza: you @MisfitCoach: We don't want you guys like crashing onto your face in this because it is skill progression. So there's a bunch of different options for you guys on how to execute that, going from every 45 seconds to doing the EMOM or rounds that you fail that sort of deal. Toes to bar misfit sets. It works ⁓ so well. I it. It works ⁓ every damn time. @paige_semenza: Love him. @MisfitCoach: ⁓ it might, it's, close, probably strict handstand pushups. So you guys, which you guys will see in the next phase, or the next block, like it's, it's close, but it's one of my favorite ones. It really does move the needle because those first four sets get you, you know, the volume and the skill work. And then we push threshold after that. And unless someone who shouldn't follow it, you're not going to be able to bury yourself. so something to out there. Chest to bar is going to be the smooth sets, just like the muscle ups. part of this is just not overreaching too much. Having the, having the two minutes rest, making sure that the sets are even. The upper body does not like even sets. We're doing even sets with the upper body to manage volume. We don't want you going out there grabbing a huge chunk and then going lower, lower, lower each round. we'd get at least one case of Rabdo. ⁓ doing that which we wouldn't want but again just not really gonna gonna help move the needle last but not least we have the infamous skill on the rope climb that hunter said was soft and then games athletes could not complete ⁓ and nuance here so week one every 15 seconds until you reach eight reps one rope @paige_semenza: Yeah @MisfitCoach: Rest one minute if you fail to complete the rep inside of 15 seconds, you can just guess that I'm no way I'm getting the next one. You rest a minute. Big here, five minute time cap, including rest. You do not get to go beyond the five minutes. This progression works someone like me who's not going to get very far and some the best rope climbers that I know. The same exact, I love progressions like. they're, super fun to program. The reason why this is way harder than everyone thought it was going to be is you don't get to do your next rep right after you have to wait for the 15 seconds. So as the fatigue builds, you are still just stuck with standing there and waiting to do the movement. Whereas a lot of you would love to just snag three to start and then you'd be totally fine. But this really forces you to understand. ⁓ @paige_semenza: Mm-hmm. @MisfitCoach: where like, okay, I'm still behind that line. Now I've crossed it. Like almost every athlete will cross the threshold. Like I remember taking Kenzie Riley through this who should be the one who, if you gave her that much rest, she'd be able to crush it. And eventually she was like, I actually don't think she ever failed, but she was like, I don't think I can keep, I just don't think I keep doing this. It's too hard. I just, I just don't think I can do it. She might've been able to finish it, but @paige_semenza: Hmm. You @MisfitCoach: mentally she could not finish it. So this one is back. We'll call it a fan favorite, but I just always such a great memory of in the programming meeting in person, I present it and Hunter's like, no, way too easy. And then I kind of want to now be like, Hey man, remember, let's see what's week eight. What would we want Hunter to do? That was one thing that we used to do back in the day at, misfit HQ. it's every 15 seconds until you, until you reach 15 reps. Yeah, that's a lot with an eight minute time cap. If you made a bogus claim in programming meeting, it was like, all right, let's do it. Come on out. I do that. I'm broken. Can you let's turn the camera on and see if you can. All right. Any thoughts or questions on the scale progressions page? @paige_semenza: a lot. Yeah I really, I guess, like, ⁓ know, we're going see strict handstand pushups in off season two. Why aren't they in off season one? Like, why are there specific skills in this one and not the next one? What's the, ⁓ it wrong want to do them for a double block of off season? If you have a movement that really is a weakness. @MisfitCoach: Yeah, I mean... I would start most people with, you have the opportunity to press five times on the strength bias plus accessory. That's where I would want to start. I would want to give them a baseline here. We've got the handstand holds that are also part of the mobility stability section that you guys will have daily. So this is like, Definite base building for sure. ⁓ they do show up in, in Metcons and intervals, you will still get exposure. We're never going to, you know, completely remove those things for you guys, but I really want to give you an opportunity to make difference in your ability to press, increase GPP, get you in better shape, and then we will go and do it. I'm not saying that I wouldn't put it ⁓ in, a coaching setting as like a ultra specific weakness. @paige_semenza: Mm-hmm. @MisfitCoach: But I'm also not saying that I would, there's also five spots, right? like, or there's 10 spots essentially with, with OS one and OS two. So I have to think about it from like a process of elimination. What's more important here, ⁓ what up in the sport more often, which things get brought up in telegram more often, like, Hey, I'm struggling with this, that sort of deal. So that's where a lot of that comes from. @paige_semenza: Mm-hmm. Mm-hmm. @MisfitCoach: Well, ⁓ one 29 minutes and 47 seconds into this recording. The robots will remove a lot of the silences and my ums and ahs. So you haven't listened, listened for that long. but I can tell that I've been talking for 90 minutes. I'm still excited, my voice is starting to go a little bit here. So. Need a little bit a break. page final thoughts. on people getting started for off season block wall. @paige_semenza: mean, yeah, the, the goal right now isn't to be impressive. It's to start thinking about how you become more well-rounded, more complete as an athlete. and just that extra time and, know, putting some TLC into the weaknesses that you have and. giving yourself enough runway to like build momentum before getting into a heavier part of the season where the volume gets higher or the training becomes more sport specific. @MisfitCoach: Yeah. The first thing that comes to mind is like the, the famous book, the moniker ego is the enemy. People took that so literally to be like, that's not fair. Ego is helpful in certain situations, or you should never have an ego. the reality of it is a gray area in ego in certain instances in competition. It makes a lot of sense the way that you carry yourself. It does not belong in off season block one. It really doesn't at all. know, if you're really good at something and you want to show off in your echo bike sprints, maybe that's where ⁓ could be there. but it's just a rare occurrence when we're this far away from certain things and. A preview for 2027 rally and cry. I will come up with a better way to word it, but the process over mindset. leads you to better outcomes and it feels counterintuitive and there is a that needs to take place for you to reach your potential. And ⁓ I it's easier for us or maybe we're just more skilled at doing it in a remote coaching setting. I want that to translate so badly to the community at large. And part of it is just us doing podcasts like this and continuing to having continuing having content related to it, but like we promise you guys, if you put the work in and execute the way that we're asking you to, you will see big returns on your investment and you'll be real happy about it. And the more you fight against that idea, the harder it's gonna be for you to reach the spot that you're trying to get to. @paige_semenza: Yeah, vibes. @MisfitCoach: Can we do it? @paige_semenza: We did it. @MisfitCoach: Off season block one starts coming Monday, April 13th, hit the link and bio on our social media. free trials are available for all programs. during that period of time, we'll keep them running here for a couple of weeks and then we will turn those bad boys off. a little bit a reminder, keep your eyes out in telegram, definitely join telegram. Keep your eyes out, in telegram, for our Friday meeting. I have worked out what the hell happened with that quarter finals call. have different ways of having redundancy with it being recorded. So the call will be recorded. 100 % will be recorded, and shared with you guys afterwards. If you can't make the call. and yeah, you to our show sponsor, gorilla mine, head to grill mine.com forward slash misfit, or use the code word misfit at checkout. You save on your order. on the best supplements in the game and you support the podcast. There's probably other stuff I'm supposed to say. I have used my voice my brain power for Tuesday, April ⁓ We'll see you guys next week.