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The Principles of Behind EVERY Great Strength Training Program · Total Barnage

• 0:00
  SPEAKER_01: The principles of strength training.
• 0:04
  SPEAKER_01: Everything everyone needs to know about strength training part two.
• 0:11
  SPEAKER_01: This is the how of the why and the what of a previous episode.
• 0:16
  SPEAKER_01: Guy, hello.
• 0:17
  SPEAKER_00: Hello.
• 0:18
  SPEAKER_00: Joining us again.
• 0:20
  SPEAKER_00: Continuation of this series of strength training.
• 0:22
  SPEAKER_00: Excited to get into it.
• 0:23
  SPEAKER_01: Yeah, we did a little episode a couple of weeks ago on the science of strength training.
• 0:28
  SPEAKER_01: What is it?
• 0:29
  SPEAKER_01: What are the benefits?
• 0:30
  SPEAKER_01: Who's it for?
• 0:31
  SPEAKER_01: Why it's an important thing in your life?
• 0:33
  SPEAKER_01: Why people are going a little bit crazy about it?
• 0:36
  SPEAKER_01: Um, to make it into mainstream media a lot.
• 0:40
  SPEAKER_01: And the papers.
• 0:42
  SPEAKER_01: I'm so I'm so told about it.
• 0:44
  SPEAKER_01: Um, but yeah, today's going to be the basics of the principles of strength training, how we program things, basically.
• 0:55
  SPEAKER_01: Um, and what are the things that we use to make sure that our clients are getting the most, the members are getting the most out of their workouts and processing.
• 1:09
  SPEAKER_00: Hopefully most gyms are with good thoughtful strength and conditioning.
• 1:15
  SPEAKER_00: Um and yeah, I mean look look, let's dive into the the first principle you got here, which is the the said principle, which is specific adaptation to impose demand.
• 1:26
  SPEAKER_00: And Charlie, do you want to break down what this actually means?
• 1:29
  SPEAKER_01: Yeah, specific adaptation to impose demand, it is quite simply that you will need to push your body in a specific way to you know demand it to do a specific thing to get those adaptations.
• 1:44
  SPEAKER_01: So, for example, if you want to be a faster runner, you will have to do some running.
• 1:50
  SPEAKER_01: If you want to get better at bench press, then you are going to have to do some bench pressing.
• 1:56
  SPEAKER_01: Um, or have a look at the muscle groups or the energy systems that are used in that sport or activity or exercise, and then you've got to build your training around that.
• 2:08
  SPEAKER_01: Um, getting, you know, being practicing rowing might build your cardiovascular fitness, but immediately you're not going to become the best runner by doing rowing.
• 2:21
  SPEAKER_01: You're so much better off running.
• 2:22
  SPEAKER_01: I mean, it sounds it sounds obvious, it sounds obvious, but it's really important when you're looking at something, um, something specific, like a goal, and making sure you're not wasting your time doing some other random thing just because it looks nice.
• 2:35
  SPEAKER_00: Yeah, it's it's it's interesting because it when we put it into the kind of the perspective of sport, sometimes just repetitively doing the sport though is not always going to lead to you getting better at the sport.
• 2:48
  SPEAKER_00: So, for instance, if we look at a shot putter, uh, great example of a power athlete, just throwing the shot put over and over again, yes, you're gonna refine your technique and explosive power, but if you want to push beyond that, then you have to get a bit more specific in your training.
• 3:06
  SPEAKER_00: Identify what muscle groups do you need to grow.
• 3:10
  SPEAKER_00: Um, uh build strength in, build power in, build some like tissue as well, some muscle tissue behind it.
• 3:17
  SPEAKER_00: Um so when we kind of go into the strength and conditioning uh suite, uh, maybe it's two, three times a week a shot putter is doing some strength training.
• 3:28
  SPEAKER_00: Um, we shouldn't just be doing throwing heavier shot puts.
• 3:32
  SPEAKER_00: There, there's one big ball.
• 3:35
  SPEAKER_01: Yeah, you've got this Atlas stone that you're launching.
• 3:38
  SPEAKER_00: Exactly.
• 3:39
  SPEAKER_00: So we we need to look at what muscle groups do we need to get stronger at and what can we do to load them heavier in order to have a higher power output.
• 3:48
  SPEAKER_00: So that is why we need exercise variation in the gym, but they need to be sport specific.
• 3:55
  SPEAKER_00: But sometimes when you get too specific with the exercise, hence throwing a heavier shot put to get better at shot putting, the specific there's also almost kind of no point in being in the gym anymore because you were just doing a repetition of the sport you were doing.
• 4:12
  SPEAKER_00: For instance, you wouldn't just get you know footballers to kick heavier footballs to get stronger more power in their football shot.
• 4:19
  SPEAKER_00: They would need to do, you know, Romanian deadlifts, uh hamstring curls, squats, etc.
• 4:25
  SPEAKER_00: Bigger hip, you know, weighted hip flexor exercises, isolating those muscle groups and doing compound exercises to build foundational strength, which will translate into the skill itself that you need for the sport.
• 4:39
  SPEAKER_00: So yes, doing the activity itself will make you better, but when we're looking at kind of strength and conditioning terms, you know, for some of you guys listening today, you might be a cyclist.
• 4:54
  SPEAKER_00: Um, how do you get you know, you you've kind of perhaps plateaued in your training, or maybe you're a runner, you've you you kind of hit a plateau.
• 5:02
  SPEAKER_00: Then okay, what what can we do in the strength and conditioning suite or in the gym to get stronger?
• 5:06
  SPEAKER_00: Then it's starting to look at kind of okay, well, if I get more strength in my hamstrings and gonna have a bit more power output, um if I have a bit more muscle mass, maybe I have a bit more capacity to to go harder and go faster and go further, um, and you know, build up the strength of my tendons so I'm less risk of getting tendinopathy.
• 5:26
  SPEAKER_00: Um, all sorts of stuff like this.
• 5:29
  SPEAKER_00: And maybe I'm going off on a little bit of a tangent here, Charlie.
• 5:32
  SPEAKER_01: So um No, no, I think I think it's valid.
• 5:34
  SPEAKER_01: I think it's valid.
• 5:35
  SPEAKER_01: I think what probably one of the things that people do see is yeah, there is there is a level to how specific things are, things need to be.
• 5:44
  SPEAKER_01: Uh, you might see videos of people basically kicking a football and using a BOSU ball like in the gym, yeah.
• 5:52
  SPEAKER_01: And you go, Oh, well, that's amazing for football because it's so specific.
• 5:55
  SPEAKER_01: But there's one thing in strength and conditioning, and this is about the phasing of the of the strength and conditioning across the year, and one of the phases is just your general prep phase, like your GPP, which is for almost every athlete, what they will be looking to do in this just general preparation phase is just building strength across the board, building core strength, building leg strength, building upper body strength if needed, and building your cardiovascular you know, health and systems, and that general prep phase will just look like general exercises, like your big compound lifts, like you say, your squats and your RDLs and the rest of it.
• 6:37
  SPEAKER_01: You don't necessarily need to bring a football into the gym because you're a footballer, it's almost the opposite of keep the football on the football pitch, keep the weights in the weight room.
• 6:48
  SPEAKER_01: You probably don't need you know, here or there.
• 6:50
  SPEAKER_01: You might add in specific stuff, you know.
• 6:52
  SPEAKER_01: I get you get into the weeds and you'll say, Well, you know, add like a weighted sled for sprinters, put that on the track, like cool.
• 7:00
  SPEAKER_01: Um, but yeah, just because you might you might see some crazy exercises doesn't mean it's actually it's actually good.
• 7:06
  SPEAKER_01: Maybe it's just for show.
• 7:07
  SPEAKER_01: And the best stuff is a lot of times the most simple.
• 7:10
  SPEAKER_01: And if you are only doing a certain amount of strength sessions to supplement your sport, if it's tennis, paddle, skiing, cycling, the rest of it, you really want to focus on compound lifts because they're gonna hit as many muscle groups as possible.
• 7:24
  SPEAKER_00: Yeah, and I think it also for those of you who don't have a sport and it's just everyday life you're trying to get ready for.
• 7:31
  SPEAKER_00: You might look at like a, I don't know, something like a a bench press and think, okay, when am I gonna be doing this in real life?
• 7:40
  SPEAKER_00: Well, it it doesn't necessarily always need to translate.
• 7:43
  SPEAKER_00: There's very rare that you're gonna be lying on your back and pushing something off you.
• 7:47
  SPEAKER_00: Yeah, um, well, I hope so.
• 7:48
  SPEAKER_01: Um your chest of drawers falls on you in the middle of the night.
• 7:51
  SPEAKER_01: Oh, thank goodness for the bench press.
• 7:54
  SPEAKER_00: But it's it's yeah, it's it's building general strength of the upper body, you know, and and that can translate into everyday life.
• 8:02
  SPEAKER_00: And then all of a sudden you're on a dog walk and your dog rant yanks on you really hard, and you can pull them back with ease without putting your back out, then you're like, oh, okay, my body's a bit more robust and resilient, and I actually could, you know, hold my fat Labrador back.
• 8:17
  SPEAKER_00: You know, fat Labrador that also wants to sprint off.
• 8:20
  SPEAKER_00: That wants to attack that deer on the other side of the field, you know, whatever it might be.
• 8:25
  SPEAKER_00: Um but anyhow, kind of move moving on to the next point is is progressive overload, and this is one of the most important things to create adaption in your body because your body will respond to the loads you give it.
• 8:40
  SPEAKER_00: So if you simply have a five kilo kettlebell at home and you've been doing the same routine for the past 10 years, and you do your squats, you do your lunges, you do your swings, you do your presses with the five kilos, you it's almost impossible.
• 8:56
  SPEAKER_00: Well, perhaps you've maxed out the reps you can do or whatever it might be, but it's it's very difficult to progress from that point on.
• 9:04
  SPEAKER_00: And it doesn't always necessarily mean that you have to add weight in order to see progress.
• 9:09
  SPEAKER_00: You could add, you know, repetitions, the amount of volume you do.
• 9:14
  SPEAKER_00: So rather than doing three sets for 10 reps, you do four sets for 10 reps or three sets for 15 reps, and also the time under tension, the amount of time you're doing for training.
• 9:23
  SPEAKER_01: So you could go slower, you know, you could you could do a really slow, slow rep, make it more difficult.
• 9:30
  SPEAKER_00: Yeah, so so there's many ways to progress the intensity of an exercise.
• 9:35
  SPEAKER_00: But generally speaking, we we want to be able to increase the load, we want to be able to increase the repetitions, the time under tension, adapt the tempo, to it force the muscles to adapt to this stimulus you're giving them.
• 9:48
  SPEAKER_00: Because then it's simple as your muscles struggle, you break the muscles down a little bit through the training session, you are weakening yourself in the gym, and then in the recovery period where you have left the gym and you're sleeping, you're eating, uh, your body recovers and it just builds back a little bit stronger than the time before.
• 10:08
  SPEAKER_00: And and to put it in really simple terms, that is pretty much what the body does to the adaption.
• 10:13
  SPEAKER_00: So we need to continuously push beyond uh what we did the week before or two weeks before that, um, in intensity and some form of way, and to give the the the muscle the exposure it needs to in order to adapt, to get stronger, to grow, you know, get a little bit bigger, uh, whatever your goals might be.
• 10:33
  SPEAKER_01: Um got a little story, yeah.
• 10:36
  SPEAKER_01: I've got a little tale that, like you say, guy, this your progressive overload, nothing nothing else to add on your explanation of it.
• 10:45
  SPEAKER_01: Um, apart from I've got this tale of Milo of Cortona.
• 10:50
  SPEAKER_01: Now, Milo of Cortona, I think it was ancient Greek times, and he as a kid, as a young man, he had this little calf that he would lift onto his shoulders and he would carry it around his yard, which was a specific size, and he'd do a couple of laps of that.
• 11:09
  SPEAKER_01: And as the calf grew, Milo got stronger because you know, one of the great and ended up becoming one of the greatest athletes in ancient Greece.
• 11:20
  SPEAKER_01: Now, what's happened in this story is that because the calf is getting heavier, he is then lifting it even for the same amount of time, but he's lifting a heavier weight, he's progressively overloading, his muscles are then adapting to the to the stress that is put on it, and then that's how he gets stronger.
• 11:38
  SPEAKER_01: If he had a calf that was, you know, the same size and it didn't grow, or it was already an adult, then he could look at doing more laps.
• 11:46
  SPEAKER_00: Or he could put more cows on.
• 11:48
  SPEAKER_01: He could put more cows on, he could have two cows in there.
• 11:50
  SPEAKER_00: He could do what, give me one more cow.
• 11:52
  SPEAKER_01: It'd be like a circus, and then instead of being the greatest athlete in ancient Greece, you go and join the circus and balance them on top of each other.
• 11:59
  SPEAKER_00: And you could do it on a you know, a big boulder or a unicycle or a unicycle.
• 12:05
  SPEAKER_01: But yeah, so that is that's increasing the the load and the intensity, and then he gets stronger through that.
• 12:12
  SPEAKER_01: Um, yeah, of course, he would go and maybe do more laps, and instead of building like strength endurance, if he was just doing it purely based on like strength, he would just lift it over his head and and not move.
• 12:26
  SPEAKER_01: And equally he might want to carry it on his back and go and run around if he wanted more endurance, like that that sort of thing is just different ways that you can loot use a use a load.
• 12:36
  SPEAKER_01: Um, but that is the story of Milo of Cortona and how he became very, very strong using progressive overload.
• 12:42
  SPEAKER_00: Thank you for sharing that, Charlie.
• 12:44
  SPEAKER_00: It's very interesting.
• 12:45
  SPEAKER_00: Yeah, should we should we go and find a calf and and uh try and get it be one of these people that walks around with cows on our back?
• 12:51
  SPEAKER_01: Yeah, I haven't seen any recently.
• 12:53
  SPEAKER_00: There were there was a Russian bloke who did it with a horse.
• 12:56
  SPEAKER_00: Really?
• 12:56
  SPEAKER_00: Yeah, he was a strong man, I forget his name.
• 12:59
  SPEAKER_00: Um big guy, well one of the world's strongest man athletes, and he there's there's photos and videos of him walking around with a horse on his shoulder.
• 13:07
  SPEAKER_00: That's pretty alpha, isn't that?
• 13:08
  SPEAKER_00: Yeah, it's pretty pretty impressive.
• 13:10
  SPEAKER_00: Just like 500 kilo course on his shoulders marching it about, um, which is just stupidly impressive.
• 13:18
  SPEAKER_01: Yeah, um, but anyhow, you've got to do those kind of things if you want to get strong.
• 13:22
  SPEAKER_01: Uh if not, just join our join our gym and um come and come and lift the ways here.
• 13:27
  SPEAKER_00: Yeah, and you know, it's just people sometimes ask, like, what how strong should I be?
• 13:32
  SPEAKER_00: Like, what point do I stop?
• 13:35
  SPEAKER_00: And and usually what we find with progressive overload, you will naturally meet a plateau and you'll get to a point where it becomes very difficult to make any progress from that point forward.
• 13:47
  SPEAKER_00: And that's generally where you change programming up.
• 13:50
  SPEAKER_00: Now, if you are an athlete who's who can deal with the monotony of doing the same exercises over and over again, we would change out the exercise selection once you meet that plateau.
• 14:05
  SPEAKER_00: That could take six weeks, eight weeks, ten weeks, twelve weeks, sixteen weeks, or even twenty weeks.
• 14:11
  SPEAKER_00: Um, if the training program is good and it's it's specific for your goals, there's not really a need to change the exercise selection if you were continuing to make progress.
• 14:21
  SPEAKER_00: But at the moment where the progressive overload becomes almost impossible and your body hits a plateau, that's when we generally change up exercise selection.
• 14:30
  SPEAKER_00: For instance, let's say you got on a bench press and you've got up to 60 kilos, and you you could get five reps there maximum, and then over the course of a month you manage to get up to seven reps, and you increase by two reps over a month, and the progress is so slow, you're like, maybe you're getting a little bit bored, or your body is just max, and then maybe that's the time to go.
• 14:49
  SPEAKER_00: Let's change to a dumbbell press now, still working the same muscles, but in a slightly different way, and then your body can find a way to progress throughout that, and then you go back to doing the bench press again, and perhaps you get up to 62 and a half kilos or 65.
• 15:03
  SPEAKER_00: So there's different ways of looking at it.
• 15:07
  SPEAKER_00: Um, and we generally at Barn Gym here we run programs for around eight to ten weeks.
• 15:13
  SPEAKER_00: That seems to be roughly about the time some people are still seeing progress, but as we aren't really training professional athletes here, we do want a bit of novelty with changing up the exercise selection because it does get a bit tedious and it does get a bit dull, and it's nice to do different exercises.
• 15:31
  SPEAKER_00: But as much of that, you know, if we had continuous change, and it's very difficult to monitor that progress, so that's why we keep stability with the exercises over a course of time, so you can actually look and go, okay, well, wow, I've actually in this in this block, I've added 10 kilos to my five ret max, you know, deadlift, and it's it's rewarding in that sense.
• 15:53
  SPEAKER_00: Too much variation within the plan, you don't visualize that progress, and it you kind of leave it thinking, okay, well, I think I got stronger, but I'm not really too sure how much stronger.
• 16:03
  SPEAKER_01: Yeah, it is it's definitely a balance with uh consistency and and variation because you might also be someone that really wants that maybe has a a mental block of the weight that you want to lift.
• 16:17
  SPEAKER_01: Let's say it is a number like six 60 kilos with two like two 20 kilo plates on either side of a bar, and you're getting close to that, but you just like mentally you're just having a bit of a block and you're you're try struggling to get over the line, and all you can you're kind of trying to reach towards it, and you might force some sessions getting close to that number.
• 16:37
  SPEAKER_01: The best thing might you know might be is to disengage from that exercise, detach yourself from that exercise by doing something that where the weight doesn't have the same connotations and the same associations with it, like you say, going from a barbell to dumbbells, you could work out, yeah, this is the equivalent of you know what you're lifting before, but to take yourself out of that situation if you are focused too much on the on the the numbers and that it is not serving as motivation, but it's kind of getting you down about it, is yeah, go away, still work on the muscle groups and the strength, or maybe build up the endurance with a different exercise, a different rep range.
• 17:20
  SPEAKER_01: You don't really know what it means, and then you can go back into it, and then you might find, oh wow, yeah, I'm now on 62 and a half, 65 kilos, and you can surprise yourself that way by just getting out of your way in a little bit.
• 17:32
  SPEAKER_01: Um, I had a similar thing when I was out in the States and they do everything in pounds rather than kilos.
• 17:39
  SPEAKER_01: Yeah.
• 17:39
  SPEAKER_01: And so in the weight room, I would never really have a I would never have a mental block really of lifting anything because I wouldn't know what the comparison is.
• 17:49
  SPEAKER_01: Obviously, I can work it out.
• 17:50
  SPEAKER_00: But it's sort of nice to not work it out as well.
• 17:53
  SPEAKER_01: Yeah, I would just look at it and I'm like, oh, it's just a random number.
• 17:56
  SPEAKER_01: And it means you then have to force yourself to go on feel and effort and go on that intensity, um, and use we'll have we'll go into the the principles of what how you can use intensity and how hard you should be training.
• 18:11
  SPEAKER_01: And and you can then just like you can just focus on the input and then the results will come.
• 18:17
  SPEAKER_01: Um because yeah, sometimes you can start forcing it, and when you force it, you might then train when you're not as you're a bit more fatigued, and and then you're not lifting as heavy, then you might get down about it.
• 18:28
  SPEAKER_01: And sometimes it is a spiral that you you need a circuit breaker, a little switch of plan, variety, novelty, still, you know, not crazy like random exercises, but something that has a similar similar approach, similar benefits.
• 18:43
  SPEAKER_00: I guess this is this is kind of per personal preference.
• 18:47
  SPEAKER_00: Um I quite like keeping massive consistency and barbell movements um for long periods of time, but I will generally change up my conditioning because there can be a bit more variation in that we'll with still seeing similar results.
• 19:05
  SPEAKER_00: Um so for instance, if I was to do a metabolic conditioning circuit where I had, you know, 10 sit-ups, five pull-ups, and you know, eight kettlebell squats, whatever it might be, varying though that exercise selection and changing the ranges on that can add enough novelty into my plan that I do feel like there's the variation there, but I have the consistency of perhaps the two compound lifts, like a squat and a bench press, and a superset of exercises, perhaps a dumbbell overhead press and a tricep extension.
• 19:38
  SPEAKER_00: I can keep that consistent for perhaps 16 weeks, but then have a changing variation, or if I'm doing interval runs, changing the lengths of the intervals to you know 400 meters times eight rather than uh 800 meter times four, and so on and so forth, there can be a bit more novelty in that and have a bit more variation, which makes it a bit more exciting for me personally.
• 20:05
  SPEAKER_00: Um but everyone uh can find their own way.
• 20:09
  SPEAKER_00: Yeah, and that is what we kind of do here with Barn Gym, it's like the conditioning classes have a lot more variation here because the bottom line is for the people wanting to do conditioning, they're wanting to come in and get their heart rate elevated, and by the means of us doing that, we can choose a multitude of different styles of circuit, etc.
• 20:30
  SPEAKER_00: But when it comes to the strength of the work, there is more consistency in the programming, yeah.
• 20:36
  SPEAKER_01: Yeah, I think as you say, I think with that novelty, it is the keeping the same structure, and this is what we do, you know, going through these principles is everything then fits around the same principles, and you just you just switch around the exercises as you see fit.
• 20:49
  SPEAKER_01: It's the you know the same thing as with you know with my car.
• 20:54
  SPEAKER_01: If I'm getting bored of my car, it's probably not the best for me to go and get a whole new car.
• 21:00
  SPEAKER_01: Maybe I just need to go and have a car wash and get the inside cleaned or change the air freshener or something like cheap that you can just switch around.
• 21:08
  SPEAKER_01: I keep the structure, keep the base the same, but the way that it looks, you know, I might go get a really cool uh bumper sticker, yeah, or something.
• 21:18
  SPEAKER_01: That'll be really cool.
• 21:19
  SPEAKER_00: You know, your bedroom, I need to completely redesign it.
• 21:21
  SPEAKER_00: You move your bed into a different position, move your wardrobe around, like, oh my goodness, I don't need to spend, you know, thousands of pounds on getting it, you know, a new bed frame and getting it all painted.
• 21:32
  SPEAKER_00: It actually feels like a new room already by shuffling some things around and similar to strength training.
• 21:37
  SPEAKER_00: Sometimes you just move a few things around and that that's all you need.
• 21:40
  SPEAKER_01: Yeah, move it round, go and you know, train.
• 21:43
  SPEAKER_01: Sometimes it's nice when you're away for a work, weekend, or holiday, is just training in a different environment, going for a run on a different route.
• 21:51
  SPEAKER_01: Um you know, just add a little add a little bit of novelty in and it will give you that extra bit of motivation going forward whilst keeping the same same principles.
• 22:00
  SPEAKER_00: Yeah.
• 22:01
  SPEAKER_00: Um let's get on to the next one, Charlie.
• 22:03
  SPEAKER_01: Next one is uh based on is on recovery and it is the stimulus recovery adaptation cycle, uh, which is it really shows recovery as a central part of creating that adaptation and that improvement, and it is pretty much just you expose your body to a stimulus, uh be it a workout of some kind, a run, uh, a lift, some sort of session, and then after that, you need a length of recovery.
• 22:35
  SPEAKER_01: We've talked about before with muscle groups, you're looking at maybe 48 to 72 hours of recovery.
• 22:42
  SPEAKER_01: Obviously, depends on the intensity and how much how much recovery you're going to need, but that recovery is necessary for you to get better because your body's breaking down in the session and then repairing in between.
• 22:58
  SPEAKER_00: Yeah, and it's a question I get asked quite frequently when people join perhaps they haven't been to the gym in quite some time or they've never been to the gym before, and they say, Guy, you know, guy, how much time should I leave in between sessions?
• 23:10
  SPEAKER_00: And I said, Well I said the firstly, the most important thing is getting the sessions into the week.
• 23:16
  SPEAKER_00: You know, that that is the bottom line.
• 23:18
  SPEAKER_00: So if it does have to be that it's a mad week for you, and you can only do a Wednesday and a Thursday session, I would recommend don't work a hundred percent in both sessions, work to about 70 to 80 percent.
• 23:31
  SPEAKER_00: So you're not a hundred percent gunning it, just to allow yourself to wake up the next day not feeling absolutely cooked.
• 23:38
  SPEAKER_00: Um, but yeah, if you were doing yeah, what's the best split?
• 23:42
  SPEAKER_00: Maybe if you're doing three sessions a week, a Monday, Wednesday, Saturday would be a nice, a nice amount of time between the sessions.
• 23:49
  SPEAKER_00: If you're doing two sessions a week, a Monday and a Thursday, just leaving enough time for the body to recover and you to feel fresh coming back into the gym.
• 23:57
  SPEAKER_00: And sometimes muscle ache isn't always the best way of seeing how fatigued you are because the more experienced you become in the gym and your more your body adapts to these training stimuluses, you'll notice that it it might not be quite as achy all the time.
• 24:14
  SPEAKER_00: And sometimes it's kind of being a bit more in tune with actually how alert was I when I woke up this morning?
• 24:20
  SPEAKER_00: Did I feel fresh?
• 24:21
  SPEAKER_00: Did I feel energized, or did I feel a little bit slower, did I feel a bit groggier?
• 24:24
  SPEAKER_00: And starting to pick up on these kind of symptoms that might suggest you are fatigued.
• 24:29
  SPEAKER_00: Because you know, you've all had it that you wake up after a seven or eight hour sleep, which normally you wake up feeling good, but if you wake up one morning and think, fuck, I could have really done with another hour or two sleep, perhaps that's the day where if you do have a training session booked, you just take it a little bit easier, you know, or or you try and move it to another day that week.
• 24:49
  SPEAKER_00: Um, but again, I appreciate you guys uh all all listening here, probably not professional athletes and don't have the luxury to be like, Oh, do you know what, kids?
• 24:57
  SPEAKER_00: I'm not gonna take you to school today because I'm feeling a little bit undercovered.
• 25:02
  SPEAKER_00: And uh, so I'm just gonna take a take a bit of a rest day today.
• 25:06
  SPEAKER_01: You're getting awfully close to the the whole Stephen Bartlett thing, all about he had three glasses of wine you know, with dinner, and then he wasn't able to go to the gym for three days.
• 25:17
  SPEAKER_01: Yeah.
• 25:17
  SPEAKER_01: Um, yeah, that fatigue management, it's another principle of strength training, fatigue management and load management.
• 25:23
  SPEAKER_01: It is a balance between looking at external load being the actual numbers that you that you lift, and then internal load being how you feel, maybe what your heart rate is, if you know how to interpret that data, but a lot of times it could be energy levels, it could be it could be soreness, but then also you know, you could do a test at the start of a session.
• 25:46
  SPEAKER_01: I mean, for you know, those warm-up sets, those primers, they can tell you how you feel how fatigued you are, um, because you're like, oh, this feels heavy today, and then you've got to ask yourself the question, is it feeling heavy because I'm feeling a little bit demotivated and I can I can push through, or is it feeling heavy because I'm probably a little bit underrecovered, and maybe I should back off slightly.
• 26:10
  SPEAKER_01: Um, now those, as you say, guy, get the sessions in.
• 26:15
  SPEAKER_01: It's better off doing something than trying to be perfect.
• 26:19
  SPEAKER_01: The load management and fatigue management, it is it is looking at the the load of the sessions, but then also life load, what is going on around it, especially getting into winter when you might be feeling a little bit ill, there's been a bit of a you know sickness going around, and I have a few clients that come in that are coming off the back of a flu, or they're having a really stressful work week.
• 26:40
  SPEAKER_01: And I'll ask them at the start of the session, like I've got a session planned, and there's things that we can do, but I will say, is there anything in particular that you feel like you need today?
• 26:50
  SPEAKER_01: Uh if they are in the middle of back-to-back uh meetings and work, maybe for them, and this is getting to know your client and getting to know yourself, you might benefit from a more relaxed session, bit more mobility, going moderate load, and not going all guns blazing.
• 27:09
  SPEAKER_01: Um, but you might also just be like, right, get me in this conditioning session, get my heart rate up.
• 27:15
  SPEAKER_01: I want to forget about everything else and just absolutely blast it.
• 27:19
  SPEAKER_01: So it's the the recovery as well in interpreting the signals is down to how you respond to it as well.
• 27:27
  SPEAKER_01: And listening to your body is different from listening to your emotions, and that comes with experience for the most part.
• 27:35
  SPEAKER_01: If you are someone that naturally knows that you're not maybe you know label yourself not as disciplined or you might give in to temptation or be inconsistent, then the advice that you should most likely take is to do stuff even when you don't feel like it, do stuff when you feel tired.
• 27:54
  SPEAKER_01: If you are the person that is consistent and is always at the gym but is feeling a little bit groggy, feeling a bit ill, probably take the advice to to back off.
• 28:03
  SPEAKER_01: You're not the type of person that is gonna be is gonna be uh ill disciplined.
• 28:08
  SPEAKER_01: So it's different horses for different courses.
• 28:10
  SPEAKER_01: It's tough to always give advice on exactly the load management and fatigue management because it happens over experience.
• 28:16
  SPEAKER_01: Um, and then it's also how much you're willing to tolerate in day-to-day like soreness.
• 28:22
  SPEAKER_00: Yeah, um I think to uh to add that you you had a really important point there is like the quality of the questions you ask in the session.
• 28:29
  SPEAKER_00: So for those of you who are coming to Barn Gym listening, quite often you'll have Charlie, myself, Charlotte, Rob, Caroline ask you these questions of how was how hard was that set out of 10?
• 28:41
  SPEAKER_00: Or how are you feeling today?
• 28:43
  SPEAKER_00: You know, um, you feeling energized?
• 28:46
  SPEAKER_00: How did that set feel?
• 28:47
  SPEAKER_00: Where did you feel it?
• 28:48
  SPEAKER_00: These is these all these questions.
• 28:51
  SPEAKER_00: I if the coach wasn't there, you should be asking yourself.
• 28:53
  SPEAKER_00: That's the most important thing.
• 28:55
  SPEAKER_00: Like asking yourself good questions about how the quality of that set felt.
• 28:59
  SPEAKER_00: How do you feel walking into the gym?
• 29:00
  SPEAKER_00: And then adjusting accordingly the session to the the feel of your body.
• 29:06
  SPEAKER_00: Um, you know, walking in the gym and and and feeling on fire, you know, like I'm I'm gonna pump it today.
• 29:13
  SPEAKER_00: I mean, brilliant.
• 29:13
  SPEAKER_00: Go balls to the wall, walking in the gym thinking feel a little bit sheepish, a bit fatigued, etc.
• 29:19
  SPEAKER_00: Adjust accordingly.
• 29:20
  SPEAKER_00: It doesn't really need to be too much more complicated than that.
• 29:24
  SPEAKER_00: But also, you know, having a coach watch your reps, brilliant.
• 29:28
  SPEAKER_00: But I'm I'm a very big fan of filming my sets, um, not just from a vanity perspective.
• 29:34
  SPEAKER_00: I don't just not just from that not just from a vanity perspective.
• 29:38
  SPEAKER_00: No, um, it's just to actually analyze how things look versus how they feel.
• 29:44
  SPEAKER_00: And when you have a coach watching a set and they're like, okay, let's add some more reps to the bar, and you think, What?
• 29:50
  SPEAKER_00: Really?
• 29:51
  SPEAKER_00: But then they've looked at it and it actually look feels crazy.
• 29:54
  SPEAKER_00: And I've had it many times where I've done a set, I was thinking, geez, that is that's my top, you know, that's the maximum weight I'm gonna be able to do for five reps today.
• 30:02
  SPEAKER_00: Watch it back and it it flies up, and I okay, I could probably add some more load to the bar, and then I'll go and add some more load to the bar.
• 30:08
  SPEAKER_00: So the way things feel sometimes aren't always the best dictator of how they actually are going.
• 30:17
  SPEAKER_01: Um, but anyhow, yeah, I do I it's it is a it is a good point because what I look at, and this is what I say when when I do say, right, we're going up a bit heavier, and they're like, Well, hold on, no, no, I was like really pushing there, and and especially for new new lifters, is I'll say, see, we're looking at capacity and just building consistency, but once it's time to push on the weights, and we'll quickly get on to exactly how you can judge intensity and how hard you should be training.
• 30:44
  SPEAKER_01: Is if your first rep, let's say you're doing a set of 12 reps, if your first rep looks the same as your 12th rep, the weight is going up at the same speed, it is probably time to increase the weight.
• 30:57
  SPEAKER_01: If the first rep looks, you know, is at 100% speed, the sixth rep is maybe at about 90% speed, and then the 12th rep is at about 50% speed, or you're struggling to get it up, then you're probably in the right spot.
• 31:12
  SPEAKER_01: Um, but yeah, look at it.
• 31:13
  SPEAKER_01: It is a balance between yeah, if some people strain really hard when they're training, some have that stoic face and they just get on with it.
• 31:21
  SPEAKER_01: Yeah, and I'm someone when I'm you know running, I will look like I'm not trying because that's the way that I know that I'm running the most effortless as possible, and I will barely look like I have an expression on my face, but that actually is almost my maximal effort, yeah.
• 31:39
  SPEAKER_01: So it's like it's like, oh, that looks easy.
• 31:41
  SPEAKER_01: I'm like, it wasn't if it looks easy for me, it is probably really, really hard.
• 31:48
  SPEAKER_00: Um, if Cameron yesterday at least, yeah, what a guy, but he grimaces even doing his stretches at the start, like even doing a bodyweight squat, he'll pull a horrific face where you're like, This guy looks like he's doing a hundred percent effort right now, and then I just asked him the question at 10, how hard was that?
• 32:06
  SPEAKER_00: Oh, yeah, it was a four.
• 32:08
  SPEAKER_00: Okay, right.
• 32:09
  SPEAKER_00: If I was just purely going off what his, you know, his body language is telling me, it looks really hard.
• 32:17
  SPEAKER_00: And yeah, it the asking these questions helps a lot.
• 32:21
  SPEAKER_01: Yeah, there are other things.
• 32:22
  SPEAKER_01: Uh yeah, we'll we'll we'll quickly get it.
• 32:23
  SPEAKER_00: I guess this kind of leads us into kind of um percentages, RPE, reps and reserve, as a good dictator of how heavy you should be going in your sets.
• 32:33
  SPEAKER_00: Exactly.
• 32:33
  SPEAKER_00: Um I'll kind of quickly cover these.
• 32:36
  SPEAKER_00: So there's not necessarily a perfect way of measuring how heavy you should be going.
• 32:46
  SPEAKER_00: I think the gold standard would probably be percentages for calculating how heavy you should, like what would be your max.
• 32:57
  SPEAKER_00: So let's say three, if you did a three rep max, we're not massive fans of doing one rep maxes here because it's a it the risk of injury is a lot higher, and frankly, people is it it becomes a bit of a vanity thing doing one rep a away.
• 33:15
  SPEAKER_00: It's nice to know, and sometimes in in programs, it's good to kind of work up to a one rep max to work out where you are, so then you can work out your percentages after that.
• 33:25
  SPEAKER_00: But essentially, 92.5% is what three reps should be from your one rep max.
• 33:33
  SPEAKER_00: So if I could do 100 kilos for a back squat, I know broadly speaking, 92.5 kilos would be my three rep max, and then 87.5% would be about my five rep max.
• 33:49
  SPEAKER_00: But where the issue comes is well, if I am doing a three times three in my program, so three sets or three reps on a back squat, and I know that my three rep max is ninety-two and a half percent of my one rate max, I'm not gonna do ninety-two and a half kilos for three sets because I'm max out doing a max effort.
• 34:13
  SPEAKER_00: So this is where we can start to use rate of perceived exertion or reps and reserve.
• 34:19
  SPEAKER_00: I can think, okay, well, why don't I drop it down and do 85% of my one route max for three reps for three sets?
• 34:27
  SPEAKER_00: Because that accumulation of fatigue and volume is going to give me adequate stimulus to progress my strength.
• 34:35
  SPEAKER_00: So that's essentially how you're looking at your your one rep max calculation.
• 34:42
  SPEAKER_00: You know, 70% of your one rep max, you should be able to do for around you know six to eight reps.
• 34:48
  SPEAKER_00: Well, probably more like eight reps.
• 34:49
  SPEAKER_00: So I I could guess I could pull up a graph here.
• 34:52
  SPEAKER_01: I think you got well, like German volume training, which is 10 sets of 10 reps of a compound lift, you're looking at like 70, 70% of your one rep max.
• 35:04
  SPEAKER_01: You briefly mentioned RPE, um, rate of perceived exertion.
• 35:09
  SPEAKER_01: There are two two scales that you can use for RPE.
• 35:15
  SPEAKER_01: Um depends what you want to use and depends what you're what you're doing for it.
• 35:19
  SPEAKER_01: I think the the one that we all know is just one to ten.
• 35:24
  SPEAKER_01: One is really, really easy, ten is the hardest, and maybe like like you said, for three sets of three, eighty-five percent of your one rep max, you're probably looking at like maybe an eight to a nine out of ten yeah RPE.
• 35:37
  SPEAKER_01: That's looking at internal load, internal, like perceived, you know, it's it's your perceived exertion.
• 35:43
  SPEAKER_01: Some days it it doesn't matter how much of your percentage of your one rep max it is, it might just be a lot harder or a lot easier than than normal.
• 35:52
  SPEAKER_01: So, yeah, basing it on that.
• 35:54
  SPEAKER_00: I suppose you can also look at individual sets like you know, what was your rate of perceived exertion for that set of 10?
• 36:00
  SPEAKER_00: Was it a 10 out of 10 hard, or was it you know a seven or an eight or a five?
• 36:05
  SPEAKER_00: So you can kind of do that that management, but then reps and reserve I find can some of the.
• 36:10
  SPEAKER_01: Well, there's first of all, there's another one with RPE, which is I mean, it's I don't necessarily use it, it was on the PT course, it's the 6 to 20 RPE.
• 36:22
  SPEAKER_01: So it is when you're doing cardio pretty much, because broadly speaking, it is just a tenth of like your heart rate.
• 36:30
  SPEAKER_01: So six on this scale is like resting heart rate, not hard at all, it's like 60 beats per minute, and then 20 is like 200 beats per minute, so super, super hard.
• 36:39
  SPEAKER_01: So if you're programming something maybe for for a cross-training session or a run, then you say, Okay, you're gonna do your warm-up at you know 12 to 13 RPE, looking at like a you know, zone one to zone two, depending on where you're at, uh, 60 to 65% of your max heart rate.
• 36:58
  SPEAKER_01: That's just another way you could do it.
• 36:59
  SPEAKER_01: But I'd say one to ten is probably the the most used, broadly speaking, and easiest to judge.
• 37:06
  SPEAKER_00: Yeah.
• 37:07
  SPEAKER_00: And I I guess going into reps and reserve is quite as I think it probably more so for I think RPE is great when you first start lifting, and it's great across the board for all levels of athlete, but it's probably the greatest understanding because it's a one to ten scale.
• 37:24
  SPEAKER_00: Reps and reserve for absolute beginners, it's quite difficult to judge how many reps you've got left in the tank.
• 37:32
  SPEAKER_00: So reps and reserve is simply I want you to work to three reps in reserve.
• 37:37
  SPEAKER_00: So once you have a bit more familiarity of weights, so perhaps a 40 kilo uh deadlift for you, and I say, okay, I want you to leave three reps in the tank, and you know broadly that you can do about usually on a good day, you can do eight reps with 40 kilos, um, and that's your max effort.
• 37:55
  SPEAKER_00: You cannot get any more than that.
• 37:57
  SPEAKER_00: You kind of think, okay, well, I'm gonna do five to six reps-ish for three reps in reserve.
• 38:03
  SPEAKER_00: I might be able to, or or just call it five.
• 38:06
  SPEAKER_00: Um, so that enables you to work just to the point before failure, and it's like we want to get near it, but not absolute failure, and it's quite a nice scale to to kind of work off.
• 38:21
  SPEAKER_00: I I like to use it with people once they have a bit more familiarity with what weights they select in the gym, what rep ranges they usually work to, and it becomes a bit more relevant then.
• 38:32
  SPEAKER_00: But complete newbie.
• 38:34
  SPEAKER_00: I I tell them, okay, leave two reps in reserve here.
• 38:38
  SPEAKER_00: They don't know.
• 38:39
  SPEAKER_00: I've never done this weight before.
• 38:41
  SPEAKER_01: Yeah, is it when it starts to get hard?
• 38:42
  SPEAKER_01: Is it when it starts to slow down?
• 38:44
  SPEAKER_01: Yeah, is it when I'm out of breath?
• 38:47
  SPEAKER_00: So exactly, and that's where we can also go back to percentages and and and they they can be helpful too in in that sense.
• 38:53
  SPEAKER_01: Where I think reps in reserve is really in line with the muscle building science and hypertrophy.
• 39:01
  SPEAKER_01: Um there used to be a kind of consensus about building muscle where there'll be a specific muscle building rep range which was which was optimal.
• 39:12
  SPEAKER_00: Which used to be about eight to twelve was that hypertrophy range, which was it's still still a lot of truth in that, but yeah, it's been proven.
• 39:19
  SPEAKER_00: It's a little bit nuanced.
• 39:21
  SPEAKER_00: Yeah, you you you can still build muscle as long as you're working towards failure by I think it's up to 25 to 30 reps, it might not be quite as effective.
• 39:31
  SPEAKER_00: But yeah, the definitely the most effective range is is is probably anywhere between five and twenty reps.
• 39:37
  SPEAKER_00: As long as you're leaving one or two reps in reserve, you're gonna be creating enough mechanical tension on the muscles and the tendons to stimulate a response from your body to grow.
• 39:49
  SPEAKER_00: Yeah.
• 39:50
  SPEAKER_01: Yeah.
• 39:50
  SPEAKER_01: And I think that is because the the the nuance is that different exercises will have different optimal rep ranges depending on how many muscle groups are involved and at what point does your form break down.
• 40:04
  SPEAKER_01: Uh, you might be able to, you know, let's compare a lateral raise with a back squat.
• 40:12
  SPEAKER_01: If you were to say, right, let's do five reps for a lateral raise and a back squat, back squat, pretty difficult, but doable.
• 40:22
  SPEAKER_01: Form can stay intact, you know, heavy load, but but it's alright, and you can get close to failure with that.
• 40:28
  SPEAKER_01: If you're picking a weight for your lateral raise and you're doing five reps, you're probably not even going to have proper controlled form even on the first one because you're picking such a heavy weight that your forms aren't going to break down, your form's going to break down ASAP.
• 40:41
  SPEAKER_01: And then you can start swinging resorts.
• 40:43
  SPEAKER_01: And then it's like, okay, cool, you know, it's not the same exercise.
• 40:46
  SPEAKER_01: In the same way, 20 reps for a dumbbell lateral raise, probably actually quite nice for failure.
• 40:53
  SPEAKER_01: You could have it controlled, the weight's not too heavy, but it's not too light.
• 40:56
  SPEAKER_01: But a back squat, you probably get to 10 to 12 reps, and you just start to fatigue energy systems-wise rather than muscular.
• 41:05
  SPEAKER_01: So your body is like you're going to get more tired before you go to actual mechanical.
• 41:10
  SPEAKER_00: And that's why mechanical failure on a back squat is anyone who's done it, you know, gone for a true.
• 41:17
  SPEAKER_00: I think the thing is that I love low rep ranges for back squats and deadlifts because I can achieve failure with minimal amounts of real pain.
• 41:27
  SPEAKER_00: Like for me, I just find I, you know, doing a five rep max on a deadlift, yes, it sucks, it's super heavy, but there is a point where I hit full failure.
• 41:37
  SPEAKER_00: But if I was to try and hit failure at like a 12-rep mark with a deadlift or a back squat, you have to go into the pain zone so much because you have that load on your body for so long, all your energy systems are fatigued, and you just your muscles can do it, but everything in your body is telling you no.
• 41:54
  SPEAKER_00: And any anyone wants to kind of have a bit of humble pie over the weekend or or whenever you're listening to this.
• 42:01
  SPEAKER_00: Um, next session where you have back squats programmed, try and do a 12 rep max of it of a back squat and just see how much how many kind of demons come into your head telling you to stop because you can generally get one more rep until you can't.
• 42:20
  SPEAKER_00: And ideally, you maybe have a spotter for this one or a couple of spotters.
• 42:23
  SPEAKER_00: Um but it's it's it's it's a nasty place.
• 42:26
  SPEAKER_00: Um, I I prefer doing uh you know these higher rep ranges with exercises where it's easy to bail.
• 42:33
  SPEAKER_00: Um back squats.
• 42:37
  SPEAKER_00: Yeah, not so easy to bail when you hit fatigue.
• 42:39
  SPEAKER_00: But I know how to bail out and you just drop the bar, step forward, the bar falls back.
• 42:43
  SPEAKER_01: Um I think that is one of the things building into it as well with with going to reps in reserve and to failure is the the confidence, especially with a something like a squat, um is a lot of the the comments that I will have from clients about why they don't want to go heavier, is they don't think they can get it back up.
• 43:04
  SPEAKER_01: Uh and now I think going to going to failure to feel the the feeling of true failure, and it's funny because it's a positive word in the gym space, like it's an overwhelmingly positive word, it's almost it's something that you want to achieve.
• 43:18
  SPEAKER_01: Yeah, it's like is it is it Tom Platt's that has like well done you achieve failure, yeah.
• 43:25
  SPEAKER_01: And it's like a general like it's complete success.
• 43:28
  SPEAKER_01: Um, so I would say to know where you're at with failure, pick an exercise that is uh if you're in you know beginner to an intermediate lifter and you want to push but you don't want the injury risk, pick an exercise that is a very safe environment to fail.
• 43:41
  SPEAKER_01: For example, a hip thrust.
• 43:44
  SPEAKER_01: Yeah, hip thrust is a really good exercise to go to failure on because worst comes to worst, you just can't lift it up.
• 43:50
  SPEAKER_01: It doesn't have far to go, and you're not getting crushed by the weight at all.
• 43:54
  SPEAKER_01: You just can't get it up.
• 43:55
  SPEAKER_01: You know, bench press obviously then have a spotter for other exercises.
• 43:59
  SPEAKER_01: Sometimes
• 44:00
  SPEAKER_00: And split squats are quite good to see that as well because all you have to do is just drop the dumbbells.
• 44:05
  SPEAKER_00: Yeah, no, and then and that's it.
• 44:07
  SPEAKER_00: And sit down and and just think about your life choices a little bit.
• 44:11
  SPEAKER_00: I mean they do suck.
• 44:14
  SPEAKER_01: Yeah, that is um, I mean, that intensity is part of the fit principle.
• 44:20
  SPEAKER_01: Frequency, intensity, time, which is you know another word for could be volume, and then type, which is the modality, the type of training.
• 44:31
  SPEAKER_01: And if you get the said principles, you get the fit principle.
• 44:37
  SPEAKER_01: You know how many times a week you want to you want to train, the more times that you want to train a week, if it is on the strength side, you might go and do a split.
• 44:46
  SPEAKER_01: So you might have an upper lower split or a push-pull legs split.
• 44:50
  SPEAKER_01: Uh, because you need to give your those muscle groups time to recover whilst the other ones are are working, and that is pretty much you know where we're where we're at.
• 45:01
  SPEAKER_01: Uh, one of the things probably to mention in terms of load management, going back to that, and to round it off, is motivation might sometimes lead you to an injury risk when you're first starting out because you because muscles adapt much faster than tendons, ligaments, and bones.
• 45:22
  SPEAKER_01: Um muscles adapt pretty quickly, you'll see improvement.
• 45:26
  SPEAKER_01: First of all, with your nervous system activation, you're basically just you know telling your body that you're there and that you're lifting stuff, and the muscles will build.
• 45:35
  SPEAKER_01: If you hike things too much on the impact side, whether it be running or plyometrics or you know, some sort of jumping and moving about um with impact, is then you're at risk of your because your tendons take ages to build up that stiffness that it needs to tolerate the load, your muscles get stronger than the the tendons are able to basically manage.
• 45:57
  SPEAKER_01: So it is a gradual build of load management, and sometimes the inspiration can go further.
• 46:07
  SPEAKER_01: I know it all too well, is that you're like, oh, today I'm really motivated, I'm gonna go and train really, really hard.
• 46:13
  SPEAKER_01: But if you look at your load management, and there's a thing called it's acute to chronic workload ratio, ACWR, it is looking at your weekly load compared to your monthly load.
• 46:27
  SPEAKER_01: And if the ratio is under 0.8, then you're probably under training uh because it's less than your monthly load or detraining.
• 46:36
  SPEAKER_01: If you're between 0.8 and 1.3, that's the sweet spot, that's when you're running, and it's saying increase your load by 10% each week, and your tendons will adapt normally and your cardiovascular system will adapt as well.
• 46:48
  SPEAKER_01: Anything you know, between 1.3 and 1.5, if you're increasing it a lot, then you're looking at like putting a lot of stress on.
• 46:55
  SPEAKER_01: You might get away with it, but it's a little bit of like an amber flag, and then anything over 1.5, if you're looking at really hiking your training from one week to another, coming off a holiday and then getting straight back into training as hard as possible, or often off-season or illness, that kind of thing, then you're looking at being like, Okay, maybe this is injury risk central red flag.
• 47:18
  SPEAKER_00: Yeah, or even coming off the back of an injury as well.
• 47:21
  SPEAKER_01: Yeah, coming off yeah, exactly.
• 47:22
  SPEAKER_01: Which is what I've had like in the last week, and it's it's sometimes because there's so many factors to load management, you're always gonna at some point go beyond that level to know where the level is.
• 47:32
  SPEAKER_01: Uh, and that's why I say that injuries or fatigue or the rest of it is part of the process.
• 47:38
  SPEAKER_01: Um, it's just getting that optimum level of of stress on your body to to adapt and to get better.
• 47:46
  SPEAKER_01: Anything to add, Kai?
• 47:48
  SPEAKER_00: Do you know what?
• 47:49
  SPEAKER_00: I think people have a lot to digest from that.
• 47:51
  SPEAKER_00: And and and I hope I hope you have learned something and I hope it's taught you about you know how to train a little bit better.
• 48:00
  SPEAKER_00: Um but leave a comment if you have a question and uh we'll be happy to film a podcast on any questions you have.
• 48:07
  SPEAKER_01: Oh yeah, absolutely.
• 48:08
  SPEAKER_01: All right.
• 48:09
  SPEAKER_01: Have a great day.
• 48:10
  SPEAKER_01: Doodle doo.
• 48:11
  SPEAKER_00: Bye bye bye.