You are currently viewing 6: How to Return to Lifting after a Long Break

6: How to Return to Lifting after a Long Break

Optimal Training Podcast
Optimal Training Podcast
6: How to Return to Lifting after a Long Break

Thomas and Eric discuss how to prevent injuries when you return to lifting after a long break. Also, we dive into avoiding FOMO while you wait, as well as the problems with CrossFit-style training.

Guy on phone instead of spotting bench press lifter


All right, so Jim’s are gonna be reopening soon including our own far away. What is uh, one thing that you want to say to everyone coming back whether they’re excited or scared or. Um, I would say. Be patient because everyone’s gonna want to rush back in there. They’re gonna be like, oh my gosh how far Bill haven’t seen one of these and so long and I think what’s gonna happen is people are gonna be so gung-ho to get back after it. 

Back. I mean, you’re just gonna do way too much and. Using gonna get hurt we’re gonna over train which I mean basically he’s gonna get your hurt anyway or you’re gonna miss training anyway so I thank Dan John has a sweet quote it’s just a little and often over the long haul and I think that is probably anyone’s best bet reentering is gonna be. 

Underwhelm yourself and give yourself the chance to come back tomorrow and repeat what you do the day before because it’d be great to come back and see hey where am I at strength wise? I mean generally, I’m gonna say probably most people. Are gonna be about eighty percent of what they were when they left. 

Which isn’t a huge deficit, but I mean, Is that Justin’s strength or also in like yeah, I think that would I think there’s just their general capabilities in terms of their physical performance, they’re like, I mean across the board. I think that just that’s just to play it safe, right? 

I mean, you always want to kind of undershoot that make sure you do know harm. So if we just say hey, all right let’s plan on being about eight percent of where you’re at um, that’s a good place to start right and then like they already have a baseline established so I mean, you can get back to a hundred percent so much quicker if you just take your time on the front end rather than hey. 

I’m gonna try to get back to my old whatever one rep bench squat that live, whatever it is or thinking you’re gonna run off like a one seven ten yard split like it’s just, This is not gonna be there and so don’t try to force some of that’s not there just be real with yourself. 

I mean, I heard a really good analogy is like, hey if you stopped drinking alcohol for six months and then you just went came back and you just tried to like just get after with your friends. I mean, like you’re gonna suffer like you were going into hate yourself the next day and you’re not gonna make it like, When you take something out completely you cannot expect to have that same kind of threshold or tolerant of tolerance that’s what I’m looking for their weight lifting tolerance is not there so I’m away you’re cheated because they’re also hoping bars on Monday, yeah. 

I was gonna get everyone’s gonna go get their hand the gym and then they’re gonna come go that night and just drink it all drink all the problems away and public for the first time no it’s injured in hammer, yeah. Will pay if you can’t feel anything. No, I think it’ll be. 

I think we’re gonna see like this big if it’s not something major where like yeah they might tear something but it’s gonna be some sort of overusing drink ’cause someone’s gonna come back here, they’re gonna try to you know, get 21 inch arms in a week or they’re gonna try to max out their pull-ups and see if they can just keep pressing with that and then we’re gonna start to see you know, just like, Tendinopathy or tendinosis issues in terms of like elbows hips knees. 

Things are gonna start to get pissed off um, just because you haven’t done anything and then you’re gonna try to load all all this stress under your body it’s just not it’s just a recipe for a bit a bedtime so super long-winded. I don’t know honestly other than your question was just kind of what was my one thing that’s about 12, but well the one thing and then I was gonna follow up with what yeah what what you do up into okay, so that that works fine wonderful. 

What do you have in terms of a recommendation for yeah be patient but there’s anything else that someone could do to help with injury prevention. Yeah, I mean, you need to have some sort of a plan in place, um, if we’re just talking to they’re just the regular kind of independent. 

Training enthusiast. I mean, if you go in there. With no plan. I think that’s gonna be probably a lot less beneficial than if you have some someone’s okay, like here’s what I’m gonna do over the next four weeks and doesn’t even have to be specific sets and reps specific weights and loads and movements, it’s just gotta behave. 

You need to baseline and you need something to kind of progressively overload um, and I think kind of back to what we’re talking about if you can almost underwhelm yourself the first day you’re in there and leave some of the tank and make sure like hey like that was good. 

I was able to kind of do something with I haven’t been able to do because of the quarantine, um, But I don’t feel absolutely trashed. That’s gonna get them back up to speed so much faster it’s just it’s just kind of dosing it’s like give your body a little taste of it everybody will taste and then just over time make it a little more intense, mm-hmm. 

Because if you go in there with no plan you’re gonna want to do everything you’ve been wanting to do there’s not gonna be nearly as much structure and I think people are gonna tend to overdo it if they die they don’t have something to come with kind of hold them back right a minute or at least they need something to steer towards in terms of just like they’re where they want to go with their training and I mean that just goes for anyone in general right if you especially if you’re training for something whether it’s athletics or you know competitions or just you have a certain kind of just like a static goal or anything like that. 

I mean, it’s it has to be planned it has. In order for it to predecee if you’re improving or see if you’re not improving so. Warmups warm-ups. Yeah. You want to elaborate on that for a little bit. Warm up do want that yeah. 

They they they’re not exciting they’re not that fun. And you know if you’re not injured then you don’t really see a benefit when you’re doing when you’re in the middle of it, right yeah, it’s funny. I was just listening to a pot that air crusty or crusty sports performance podcast yesterday and they were talking about they were talking with Dare Canson who I mean, if you’ve listened this podcast you probably heard his name upwards of a dozen times already he’s one of our bigger influences and how we do things here, but I mean, he made a really good point is like, You only get us finite amount of time. 

Especially in what we do. I mean, we have an hour and I know every single time someone comes in I only have an hour so it’s like for that warm-up how are you gonna capitalize on that and how is it gonna make you’re either you’re that session better or just make you even your performance better because. 

Yeah, you can do all the mobility emphasis like kind of dynamic patterns and stuff like that, but at the end of the day, I mean, like if the intent isn’t gonna match what you’re gonna do in the session or in sport then you’re kind of wasting your time, so I think of like like if we’re gonna sprint like I’ll probably not gonna do. 

A bunch of. Static stretching spider-man crawls or like hip openers like we’re probably just gonna run and we’ll increase the intensity of the speed throughout the warm up but I mean, if you’re getting ready to run you probably should run. I mean, if you’re like just like out when you get into the weight room, you get ready to lift you probably take 135 out of the bar hit a few squats see how it feels maybe do that two or three times and then you progress in weight. 

I mean, it’s it’s the same concept applied. But I think that’s something that people need to look more in towards is like okay like don’t think of a warm-up is like oh this is something I have to do just think of it as something that’s gonna add to your session. 

I mean, it is just a much as part of the session is the actual training if you do it the right way mm-hmm and that’s why we’re kind of starting to get into more drills and accelerations and just general. General just body heating, right? I mean, we’re getting your body temperature up so that your neural pathways can fire at a faster rate everything’s kind of coordinated smooth out everything heats up circulation is good. 

I mean, that’s really all I look for in a warm-up anyway, it’s just raising body temperature just so that when we go to do something fast the speed is there the connection is there, so. I would say I mean, maybe it’s a chance for people to kind of almost like revamp their warm-ups and think like okay. 

I’m just you probably just done body weight exercises galore the past two and a half months so. Now it’s time you now we can kind of get away from those like those flows and those mobility like movements. Not to say that they don’t have a place because they do and it depends on who you are depends on where you’re at but. 

I think people should definitely look to kind of audit how they how they warm up and it’s and it’s transfer or it’s kind of specific to what they want to accomplish hmm very good, what should you expectations be? Going. I mean, you said 80% right yeah. Are we still hitting like let’s say we did three sets of eight for everything before you know, can I just bring my weight down 80% and do I also to lower my volume oh I mean, it would just be I think in terms of if you’re to look at it like this. 

It’s kind of like you’re gonna be 80% of your total capacity for whatever you weren’t training right so I mean strength you start to lose in about 30 days plus or minus five, like explosive power all that stuff right here, so like you’re. Yeah like your max like I said, they’re about a month same and even like you’re aerobic base or you’re kind of a dirty capacity that’s gonna be about the same, you know, if you don’t use use that you lose it in about a month, whereas more of kind of like your intermediate like your strength endurance. 

It’s gonna be more of kind of like 15 days and your speed is gonna be only about five so I mean if people have been spraying up to this point like this should there you you be shocked at how much strength you did keep just because of the total body nature of sprinting and how you have to kind of counteract those forces with the upper body. 

I mean, everyone doesn’t really think as sprinting is like that kind of strength peace, but I mean, I’ve seen it personally in all my athletes and myself even in just a staff and the stuff. I’ve seen you guys do here that means sprinting. Makes you stronger in my opinion. 

I mean you could you could go back and forth whether the weights chase speed or speed chase weights, but I mean it’s kind of that which came first the chicken or the egg so in the way I look at it is if people have been sprinting through this whole time they probably didn’t lose much at all, but if you haven’t been in everything it’s kind of falling by the wayside. 

I mean as a whole I’m just gonna probably drop it. I’m just gonna. Frame that for people to say, hey, you’ve you’re probably about 80% of your best right now. So everything I would do would definitely just be by feel okay. I mean, I would probably make everything technical emphasis based so it’s got to look perfect. 

Because any stimulation they get at this point is probably going to be beneficial because they haven’t touched any significant loading. I mean, you most would be to talk to they have light dumbbells light barbells bands stuff like that, so I mean if they’re going, Any heavier than the way what they’ve been doing since they haven’t had since it’s been so long they’ll get some sort of positive benefit from it. 

Do apologize if you guys hear in construction going on outside, there’s repaving our parking lot in driveways for rent. Highway. Sprite Highway. Speaking of injuries talk about my own but makes me sad CrossFit. Oh, no. I want to dive in. You don’t want to talk about this for a while. 

Yeah, so I think CrossFit. Is definitely it’s definitely better than it is worse or so the positives outweigh the negatives talk about the positives. I mean positives they’ve kind of transformed like fitness in a sense where. They make lifting popular yeah they let they’ve made weights less scary to people which is awesome. 

I think that’s been huge. I think. The culture around it is very solid just like it there’s a lot to take away from how to develop kind of like a gym culture because they all they all have their kind of affiliation but they all each one that I’ve seen has been pretty individualized and they’re done a good job of that. 

Yeah, it turns out business model. Yeah. I mean it’s phenomenal like goes across again. I mean, they get attention they have a tremendous following. And I know each one’s different, right? So it’s it’s hard to kind of blankly come out and say anything negative about them all because that just be that just wouldn’t be fair. 

Yeah, but I mean, they do have like similarly like the these general principles that most people apply to I know the gyms out west I’m like the west coast like California like they do a phenomenal job with their stuff from what I’ve heard. A couple here in Michigan that are pretty on the better side of yeah, we have a few here until there’s one in town here. 

There’s also one like Grand Rapids that I know is very popular and they eight day yep and there’s another there’s another one out there, they might my dad actually does crossfit out like internal efforts ironically enough. Yeah, but I mean, like, I mean for that, I mean, look at it that’s a good example right there. 

I mean, he’s he was 70 years old and he was able to start. Training almost every like five days a week. But I mean, if we wanted to kind of you like I mean and then that’s super positive, right? I mean, you got somebody who was sedentary. Yeah, you started training five days a week over the course of the year. 

I mean, that’s obviously way more positive than someone being cemetery and I do anything at all. Now in terms of the negatives, I mean, he also towards shoulder labor. I’m not too long ago because, Of the programming and. I mean, he’s 70 years old so like it’s like you got it you just gotta know who you’re dealing with I think with CrossFit sometimes there’s just there’s this desire to try to fit a square peg into a round hole all the time just because that’s what they know and it’s it’s one dimensional assets where they I mean, I know it’s like high intensity with like, Mixing up movements and stuff like that, but I mean, I think there’s something to be said about the basics and just doing your let your slope be slow at your fast be fast and kind of where stuff starts to break down as that dreaded middle zone where it’s kind of moderate intensity moderate weight for moderate wraps moderate to high wraps, that’s when you start to see stuff break down like fatigue sets in and they’re doing these these power and strength movements which are super beneficial. 

I mean, you think about like Olympic lifting like, It’s it’s I mean, if you can do it, right, it’s a phenomenal. But when you’re doing like power cleans for like anything north of like five reps, I think you’re wasting your time because you’re asking something bad to happen in order it’s the same with anything that goes overhead or any kind of dynamic movement. 

I mean, you just got to know who’s ready to handle what I think oftentimes. There’s just there’s not a base of enough general work to support the kind of the volume and the intensity that they’re going to go at. Once once somebody gets a little more progressive in their classes. 

I mean, we got that out, so I’m to kind of talk more about this. I’d love to kind of yeah back and forth with that being. I mean, yeah well to do a follow up follow up for sure. 

But I mean I I’m I’m more in the camp of trying to do as little as possible with a maximum amount of benefit where I feel like they’re kind of I mean as much as possible yeah, I mean they want they want people to feel like they’ve got their butts kicked so anytime anytime you like something for time or something for like in ascending like up and down yeah yeah stuff like that, it’s just, 

There’s other ways to do it that are safer and I’m always gonna lean towards that just because I don’t want to go to rehearse. I have to say the crosswind does. I know that’s something. But um, It’s it’s harder to. 

It’s hard I mean if if you if it’s if during the programming process they kind of thought about more not so like the benefit more what could go wrong. I think they’d have a lot more success especially with just some of their more standard people because there are people who can definitely handle like every you look at someone like coach Alex who he’s a one of our coaches here and he loves CrossFit, I mean that’s background he’s trying to get him to kind of convert over to our side if you will but I mean, maybe he’s never had any issues in the gym notes from as far as injuries stuff like that. 

I’ve been he’s been very safe he’s been very smart in the weight trains, um. But I mean it hasn’t I mean CrossFit has no place um in the world of performance that’s for sure. I mean you look at it like no professional sports team in the world no no elite level performer uses crossfit not even crossfit uses cross-bed. 

I mean, most those game athletes are doing their own thing, they don’t do any. Workouts. That only program crossfit style as like they have like a traditional like strength coach like that’s going to program them out a certain way to get them ready for the games but they’re never going to do what they do and the actual games whereas like that’s kind of what you see with CrossFit as they have like their name to work out whether it’s like the myrrh first like whatever the other whatever else. 

Um, and it’s this kind of get through it suck it up and endure. But I don’t know. I mean, they created a great culture people like in they they they attract a certain crowd that likes to get their blood kicked and they’re like they tried to certain crowd that likes hard work and um, I think that’s probably more beneficial than. 

People not yeah when it all sitting at home or not drink with your friends, I mean, I don’t I don’t know it’s a double edge short for sure um, and I’ve definitely changed the way I look at it, um more eyes of late. I don’t think I would ever I would never do it but I definitely don’t hate it that’s for sure. 

Interesting, okay? 

Yeah, we could I mean we could. Talk endlessly. I’m sure about Crossfit I will mention. One thing my viewpoint is like the threshold for opening your own affiliate is incredibly low it’s a two-day course a thousand dollars and yeah and then I believe it’s only like three thousand dollars to pay for the annual fees for like affiliation yeah, it’s not it’s not stock expensive. 

I mean that you’re spending more on probably having a lawyer give you yeah the legal work the legal doctor yeah why I mean like you said great business model. I mean, they then they literally I mean, it’s a brand yeah very recognizable brand, so. You put that on anything like everyone knows we’re crossfit is I mean, I’ll sell many times anybody who comes in here you guys think like a crossfit gym because like it’s not a traditional there’s no there’s no machines there’s no like kind of like treadmills and stuff like that like people with assume that anything that’s not like a YMCA this crosses you yeah, so I mean, they like let me they own the market and that said so good for them, but mm-hmm. 

I think there’s got to be more of this, uh, Just this longevity approach and more so it’s like why like are you like what it like what are you training for and if it’s kind of like that general fitness enthusiast? I mean, you are trying to improve your quality of life in some capacity. 

And I think there’s just a lot easier ways to do it than CrossFit you just you’re just putting so much at risk like I don’t think almost cost it yeah. I don’t think any like a 45 year old woman doesn’t need to be doing clean impress or like split jerks and like well, I mean, it could be argued that. 

Because there’s a what is this name? This Russian guy who’s big in Olympic weightlifting and how he trains all of his clients, whether they’re 20 years old or 70 is like, hey a snatch is a full mobility movement, it’s gonna give you the strength to do almost anything but he’s doing that in a sense of like I’m teaching you to snatch. 

Not for time and not for reps and not right how much can you do in a certain amount of time it’s like you I want you to snatch properly whether that’s 90 pounds or your body weight, you know, yeah, that’s a different approach and so it’s like anytime you put. 

135 pounds on the bar and you’re snatching. Any more than three to five reps like we talked about it’s like at that point every rep after that you’re risking mm-hmm an injury or you know, you could drop the bar in your head and I could be yes as I’m saying, I mean, it’s like what is that? 

I mean, there’s a risk to award for every exercise it always gonna be a given and take when you any exercise you have is gonna give you something but it’s also gonna rob you something too, so like even you think of like, Your power like your big three like movements like your bench press is gonna take away your upper body rotation, right because you were gonna pin your shoulder blades together, you’re gonna sit you’re gonna lay down on that bench and you’re gonna try to kind of arch and keep say as compressed as possible and you’re so like down blind like you’ll start to see like you’re robbing yourself shoulder mobility, you’re robbing yourself of your rotation and capability because everything is so locked down and tightened compressed and I mean, And that goes for everything movement really so it’s like for me yeah like that makes sense for him to teach people how to smash but you can I I would just break it up and even and maybe this is pregnant this probably honestly how he does it to be let’s teach someone to overhead squad like body weight like or like weightless and then from there you can institute like a snatch grip dead, like I mean, you can break it up into the diff separate movements and just train them individually. 

I think he the sorry I’m blanking on the name. I could put the pot it’s a pothole no it’s not pavel but it’s very similar. But he. He breaks it down based on hate try to squat and he looks at your mobility in each joint yeah and he solves for that joint mobility so like most people he’ll start with like a goblet squat mm-hmm and perfect that and then from there it’s like a deadlift and then from there it’s and then all of a sudden you can piece together right pretty much a snatch yeah and I’m gonna and that’s that’s how you progress almost anything and I think that’s incredibly smart but um, For me it’s like what in like I think of like when I think of adult fitness, I think of it’s transferred to life it’s like are you gonna ever need to? 

Carry up substantial load over your head and then all of a sudden like have the squatted or if you have to pick something up over and get it over your head probably not yeah, you might have to get like a tupperware off the floor and then like maybe you can like kind of hoist it up over your head like but like I said, I just think they’re safe for alternatives for sure there’s too accomplished that goal. 

Um, but going back to the low threshold for starting your own gym, it’s like. Any person with spare change or some money from you know, lucky lottery ticket lottery or something yeah you can open a gym and people are gonna join because it’s it’s the affiliate, you know, it’s associated with CrossFit and that’s what they want to be a part of and that makes total sense but the issue comes in when you have the programming which, You can pull right from, but they’re pulling these workouts in each day yeah and they’re not able to train people from from where you were to being able to do the workout, you know or from having the full mobility to be able to snatch properly or clean a jerk properly or even squat and deadlifted bench yeah and on top of that you’re throwing a runs you’re throwing in wall balls going on plyometric pile boxes at that point like yeah, it’s, Yeah, I mean. 

Anymore and I think anyone can make anyone tired right and I think maybe like that’s for some people that’s their metric of how they measured in the if it’s a good workout or not to say am I do I feel exhausted do I feel like I just literally left my soul and the gym. 

And I mean doing box jumps. Or jumps to a box rather up and down and just slamming on the ground and just destroying your knees like this up and down up and down like you’re not developing any power, it’s all endurance so yeah and it’s. It’s it’s using they use movements that are designed for other developing certain qualities to develop other qualities, so it’s like it’s like using a hammer to screw in it like screwing like a light fix or something like it’s just there’s no you don’t need this or not the tool you use so but you’re gonna get Jack doing it, yeah. 

I mean yeah, yeah. I mean, I don’t know. We could we could go back and forth in this all day on how yeah how it’s good yeah yeah but that that’s gonna be interesting. I’m I didn’t think you’re open to having Alex kind of already invaded but dude, you’ve definitely was a freshman not a fresh perspective. 

I mean, we know where he stands on this but it’s more of like Mike a little heated because you guys are brothers, hey it’s okay, we’ll try keep it civil for the podcast it reminds me a little bit of. And this this became popular I think before CrossFit really took off was tough mother Spartan races, oh yeah yeah with your take on that, um, I did yeah. 

I remember as in high school. I did like a an equivalent to like a like a like a challenge run it was like a 5k yeah obstacle course. I mean, It’s kind of like the whole crossfit thing. I mean, it’s if. That’s something somebody enjoys and that’s gonna get them to consistently show up and train. 

I think it’s awesome. I mean. Reminds me more of like like a track meet because it’s like a one-time thing typically or a triathlon where you’re training for three months for one of them versus. It’s Monday today’s an event, right Tuesday, you know every day is an event with CrossFit, right no. 

I think you’re right. I’ve been like for something like that, it doesn’t need to be maybe a little more like logically programmed out but I mean yeah anytime you have to compete for I mean the commitment level is there like you’re like you I think you’re kind of hitting all the check marks in terms of. 

Like the planning and the processing I think it’s gonna be really important hmm to have something to train for I think everyone should try to always compete in something where I mean that we’re everyone has a competitive nature in some aspect. So to try to kind of discover that through whether it is a yeah, like you said like a Spartan razor a tough mother I mean, It ends just fine like I mean, like if people want to do something and it’s it’s distracting, right? 

I mean you have so all these obstacles to distract you from your egregious run and like it’s really like yeah like people do it as a race but you can go at your own speed. I mean the most people I’ve talked to have done it. I’ve just done it for fun, so it’s not like they go in with the attention of winning. 

I mean, By all means go for it yeah. I think people like having a goal something something to train for instead of yeah, obviously you want to look good and feel good and really healthy but like having. Some metric to measure against or just an achievement like I finished arrays that sort of thing oh yeah, I think you’re totally right I think the the more because that’s honestly the biggest things people don’t have is they come in with no goals mm-hmm they know they want it either change something they know they want to accomplish something that they just don’t know what it is, they don’t they don’t they’re either not they’re set the bar too low or they said the bar too high or they just have no idea what they’re doing and so. 

I think it’s good that’s definitely a good starting point for some people especially if you’re healthy you have no like previously injuries like that’s something you can definitely push the limit on and see how far you can kind of take that and then you do one and then you come back you revisit what was good what was bad and then you kind of adjust if you want to do another one if not great right at least you have a good background now you have a wide variety. 

I mean you cover it because in some like that you’re gonna cover you need you need a strength component you need like a resiliency component and then you need like an aerobic component so I mean, you’re kind of covering all your faces, it’s pretty holistic in nature. Because if you overtrain one thing you’re gonna suffer so I think it’ll give you gives people a nice balance and then it may be say like during that process you discover hey I really like the strength portion of this and come back into a gym you’re okay, like I need to kind of figure out how to get stronger like maybe somebody like really falls in love with around anger, like swimming. 

I mean great place to start. I really enjoy. I did the Spartan race. 5k really enjoyed it. But I sucked gas on the runs and I think it was just the course. I was on but they had like, Three four mile street of running and then just all the obstacles bunched up. 

So I would pass people like crazy on the obstacles and then the run would happen is yeah. I mean that would be me too too yeah no question all gas in the till everyone else this guy that teaches old people to snatch his name is Jersey Gregoric, okay. I’ve never heard of him he came up with a happy body happy body programming and he’s got a book too but, Um, yeah kind of wrapping it up for today who who is Crossfit for who would be a good candidate. 

I really thank the only people I mean the games athletes like I mean because if you look at something like that like yeah, like what they can accomplish is pretty remarkable, um. But then again that’s that’s not it’s not a style of training it’s the test right. I mean, you don’t you don’t run them you don’t run a marathon or swim two miles every day in order to get ready for triathlon. 

I mean, it’s the test so like you don’t even come anywhere near close to that so. For crying even for cross vets like I said, I mean, most of them there are lots smarter in the way they train them and like let me do the same always goes like transmart compete down like yeah, that’s the way it would be yeah. 

I think that’s really the only way they only really excuse or the only way to get around something like that would just be hey, like I know the competition is not like scientifically does not make sense or it does not really it’s not made but it might not be safe or something like that but I mean, that’s kind of. 

You only lived once at that point so it’s like you want to kind of see what you can do. I get that so if people are interested in doing CrossFit then maybe you get to almost trying to finally get alternative to training then when you go to compete. I mean, you’re gonna have to do all the stuff they do so you might need a lot of dose of that and you’re training every once in a while but, I think. 

The community aspect everyone needs but I think that means the actual methodology of like what they call high intensity training with varying movements and for metabolic conditioning or whatever the the saying is, I mean, I think you can accomplish that in a much safer way in a more kind of long-term scalable way. 

That everyone gets to stay safe and any if you you get more done by doing less right like you don’t have to worry about getting hurt you have to worry about overuse injuries you can still get a great workout and not feel like you just died right but that’s just that that’s kind of like an educational piece where you have to kind of convince people that hey like you did just whether you’re not you feel like you just got a good workout in like, You’re more likely to do better and then you’re able to come back if you have more in the tank, so hmm. 

I think that’s where people should look to go. I mean if they want to try CrossFit by all means, I mean, I thought about doing competition either for a time or two just because I think you get you get you get bored you want to do something athletic you want to compete against other people then I mean, It’s kind of like who’s the strongest but not I mean, so like that’s kind of just inhuman nature like people have always been wanting to kind of showcase who’s like the alpha so. 

I mean compete for sure and have fun with it, but don’t I wouldn’t marry that methodology methodology of training just because it’s a long-term solution yeah, right? Yeah totally lost my train thought shoot. I was rambling today podcast needs to go yeah diving into those thoughts. Yes. I remember my thought was you know, how we train for sprinting is very different than. 

Maybe anything else that’s out there because if you think about tough mother or Spartan race or crossfit cross your games like your. Level of training is typically gonna be lower than the actual competition and that regards with sprinting. Unless I’m wrong you’re gonna do more upfront and then you’re gonna taper down and be doing less okay, yeah yeah, you’re absolutely right. 

I mean. It’s not uncommon for an elite level sprinter to do 600 plus meters of sprint training in a session you go to a race. I mean, you have you know, the delay of this better. I’ve only been a few races but I mean, usually, you have like, Your qualifying heat and then like the you might have another one after that and then like so you’re really I mean after warm up and stuff you’re really only wanting probably what like one to three races something like that, okay imagine you’re the top level you’re doing typically a qualifier the day before. 

And then you’re doing a semi and then a file the day off yeah so you’re looking at three that’s only three hundred meters that’s half that’s over two days and that’s and if you look at the way that’s broken up to I mean, it’s really look at the hundred meters like. 

That’s three that’s three wraps that hundred meters now granted like that’s already incredibly taxing raise um, and like sometimes it can take off a ten days to recover from but I mean you’ve gone there and training and it looks different right because you work on different pieces of the race and so the distance is very the intensity is very but. 

I mean, it’s it’s something that way you do need to kind of you need to develop it on the front end so like you said you do taper down and kind of you kind of super compensate and you come up and you run a faster time, um, I’ve thought about doing something like that where like it’s like what’s the equivalent? 

Of like almost like a sprint triathlon or decathlon something where it’s like hey like what’s let’s test like absolutes like speed let’s test power let’s test strength hmm but like in a in a logical manner right so like maybe you do like a hundred meter race and then like you weigh a couple hours and you come back and you do like a weightlifting like weight lifting event like that. 

I always thought that would be very cool because they’re like, I think if you could like have something that was more. Like strength speed based rather than these kind of moderate like can you last long like whether it’s triathlons bar and race like even a crossfit event where it’s just kind of grueling and grinding it out rather than being like efficient smart and like strong. 

But I think yeah, the decathlon is probably the closest thing to the yeah. And what you throw you run if you six field events or so yeah, you have a hurdle. Yes, you have the hundred meter hurdles or the 110 hurdles the hundred meters sprint a four hundred. And the fifteen hundred. 

Those are your rounds, so I’ve used so I mean with your experience and I have you seen. Like. Who like what’s like the mall is there more is there a singularity the most important event. Like I said, like it’s a video you win this event, you’re most likely probably gonna like win the whole field out. 

I would say unless. So so if people are doing their training properly the the athlete that’s the best at the hundred meter dash wins is gonna probably be strongest in most events right because when I was thinking that’s does yeah reserve transfers over so and that if you have that speed as well like as you need was dominant and he could run I don’t want to miss the quote but I mean, he’s running low tens and the hundred yeah ten three ten four so he could transfer that power over to all of his throwing events javelin hurdles, so. 

Long jump as a long jump high jump, oh god yeah, so yeah typically. I mean, obviously you could pull a sprinter over and be like, oh they were in the hundred meter the fastest but they didn’t do the other like okay, well they don’t train for the other right right but typically you watch the hundred the guys you can take the top three guys and determine they’re gonna be the in the top group yeah yeah that’s I mean that makes the most sense yeah, that’s why I was thinking. 

But I’ve never been asked that before an earth thought about it. I mean, yeah that’s where my brain initially one is I’m guessing it’s was gonna be that a hundred meter race would probably be kind of like the standard where it’s like okay, like if you’re the fastest you have a better chance of being the strongest the most explosive the most powerful so then that should transfer to kind of all the jumps and stuff the, But then I mean yeah, like you said the speed reserve plays a big role in that 400 in that 1500. 

That’s good enough that’s cool yeah the long jump is like hey, you’re gonna go at near top speed and and transfer that power into vertical motion right yeah, so. 

Yeah and maybe even more so this could be argued that 110 hurdles because there’s a mobility component needs to be extremely flexible and also very relaxed right which creates that ability to generate power is that there’s a certain coordination involved there to I think that’s the benefit you over the long term and we knew you can focus at a hiding coordinate at a high speed with that kind of component in there like trying to optimal something. 

I think that’s it’s pretty extremely athletic yeah. I mean it gets enough credit. Maybe we’ll talk about developing our own. Event day, yeah. We’d have to be yeah yeah tricky part is like, People want to feel that accompl like the accomplishment like wow that’s hard that’s not trained for yeah, that’s where you also want it you also want yeah not to be yeah, you can be dumb when you compete but you don’t want the the. 

The actual requirements to be done where you’re gonna risk people yeah, they’re they’re healthy safety you’re absolutely right. That’s that’s a tricky balance but yeah man, we rambling today yeah 41 minutes it’s not that bit. All right, so last thoughts. Um, Last thoughts would be probably. Try to cross if you want to don’t do it long-term because this is not smart if you want to be strong fast or powerful to cross with another way to go, but if you want to. 

Look sweet. Not even that because you never really like one of those athletes literally their profession is to get jacked and strong and look like that, so unless you juice it yeah, what’s around every PD? Now closing thoughts. I think people when people go we talked earlier about people come back to the gym. 

I just think keep your expectations love. Don’t try to come back too quickly because I will be a recipe for disaster injury overuse. Just be okay with being patient. I mean, Maybe yeah you are off for two and a half months but I don’t even take you two and a half once you get back to where you were I thinking but maybe maybe take you four to six weeks to get back to if not above where you were before the opposite the younger you are the less it’s gonna take because you’re you’re bound you’ll bounce back that much quicker or if even. 

Going along with that the more experience you have I think even the less time it’ll take for you to get back as well, so just be patient it’ll be fine all right, you will be jacked strong once more and hopefully your performance will be high too awesome, yeah.

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