May 21, 2025

Off-Season Block 2: Building Strength for the Long Game - E.354

Off-Season Block 2: Building Strength for the Long Game - E.354
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The long-awaited Off-Season Block 2 program launches May 26th, bringing exciting changes to Misfit Athletics' programming structure and delivery platforms.

We're thrilled to announce three new subscription tiers tailored to different athlete needs: Pro ($69/month) for elite athletes with two daily sessions and direct coach access through Telegram; Comp ($49/month) bundling Hatchet, Masters, and GPP together for maximum flexibility; and standalone GPP ($29/month) for busy professionals seeking general fitness. Additionally, we're expanding beyond Fitter to offer programming through Strivee, giving athletes their choice of platforms.

The cornerstone of Off-Season Block 2 is the Texas Method back squat program, proven to add 20-40 pounds to your 5RM over nine weeks when approached strategically. The program balances Olympic lifting technique work through tempo pull cleans and positional snatches with heavy pressing and supplementary strength work. For athletes following the conditioning bias track, expect structured zone 2 training and multi-gear conditioning pieces designed to develop proper pacing.

This program continues our emphasis on C2 bike training and running – essential tools for developing the metabolic capacities needed at the highest levels of competition. We're structuring conditioning sessions to help athletes understand and implement the Gears Matrix concept, creating consistency in intensity across varying time domains.

Perhaps most inspiring is the continued success of our Hatchet program, with athletes qualifying for semifinals three years running while balancing full-time careers. This demonstrates that following the appropriate program for your situation can lead to remarkable results without requiring a professional's schedule.

Ready to make meaningful improvements during this critical off-season period? Visit misfitathetics.com to select your program and start building the foundation for next year's competitive success.

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Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.

If you'd like to join the Misfit family and get fit head to misfitathletics.com and start your free trial today.

Free Trial on PushPress:
https://www.pushpress.com/partners/misfit

Free Trial on SugarWOD:
https://app.sugarwod.com/marketplace/misfitathletics/misfit-affiliate-class-programming

As always, shout out to our sponsors who make this podcast possible
Sharpen The Axe - sharpentheaxeco.com
Proper Fuel - properfuel.co

For your Individual programming needs - misfitathletics.com
For your Gym programming needs - teammisfit.com
For your Apparel needs - sharpentheaxeco.com

00:00 - Program Updates and Announcements

09:41 - Qualifying for Semifinals on Hatchet

14:56 - Subscription Changes and Pro Program

26:31 - Moving to Telegram from Discord

34:19 - Off-Season Block 2: Texas Method

50:17 - Olympic Lifts and Pressing Focus

01:07:39 - Skill Work and Progressions

01:12:00 - Monostructural Conditioning Strategy

01:24:55 - Final Thoughts on Training Philosophy

WEBVTT

00:00:17.256 --> 00:00:17.917
Good morning, misfits.

00:00:17.917 --> 00:00:25.937
You are tuning into a special edition Misfit podcast Off-season block number two gets started next Monday, may 26th.

00:00:25.937 --> 00:00:29.928
So we're going to take a deep dive into what's going to be in that program.

00:00:29.928 --> 00:00:38.993
What you can expect, we will spend 99% of the time waxing poetically about the Texas method back squat program Hunter.

00:00:38.993 --> 00:00:44.481
We've got.

00:00:44.481 --> 00:00:54.484
We've got some some, some good housekeeping, some good announcements and then some changes to programming structures and potentially the, the app we use that you know, to communicate.

00:00:54.484 --> 00:00:57.116
So we got all kinds of good stuff um, going on.

00:00:57.116 --> 00:01:01.463
So, for housekeeping, right now, um, we are in.

00:01:01.664 --> 00:01:12.796
I would say if hunter's battle with Amazon is at 10, we're at like a five with trying to get our Apple podcasts merged with all the other ones.

00:01:12.796 --> 00:01:22.555
So, if you're listening, the thing that sucks about this, honestly, guys, is I am telling people on the podcast that have already figured this out.

00:01:22.555 --> 00:01:25.043
The people who haven't figured out will not fucking hear me.

00:01:25.043 --> 00:01:30.274
But there is a new Apple podcast, um, misfit podcast.

00:01:30.274 --> 00:01:31.081
You'll, you'll reckon.

00:01:31.081 --> 00:01:32.805
If you search for it, you'll recognize the?

00:01:32.805 --> 00:01:37.462
Um, the logo and all that stuff and all of the episodes are in there.

00:01:37.462 --> 00:01:40.349
Um, so that still exists.

00:01:40.349 --> 00:01:45.706
Everything's good to go with YouTube and Spotify and we're working to get those merged back together.

00:01:45.706 --> 00:01:51.128
But if anybody complains to you, like they've complained to me, you can let them know that they can research and resubscribe.

00:01:51.128 --> 00:01:56.150
But obviously losing all of our subscribers and all of our reviews isn't the greatest thing in the world.

00:01:58.000 --> 00:02:06.246
The t-shirts and hoodies long awaited Many, many questions, people posting these I'm wearing the T right now.

00:02:06.246 --> 00:02:09.129
If you're watching on YouTube, this is our new logo.

00:02:09.129 --> 00:02:11.487
We have three colors.

00:02:11.487 --> 00:02:14.950
Two of the colors are pretty low quantities.

00:02:14.950 --> 00:02:21.187
Made those that we had kind of a mix for people to compete in, so make sure you go in and get those.

00:02:21.187 --> 00:02:28.105
And then we have the hoodie that everyone's been asking for since Erica posted herself in the hoodie a couple of times.

00:02:28.105 --> 00:02:30.163
Sharpentheaxecocom.

00:02:30.163 --> 00:02:31.427
That stuff is live now.

00:02:31.639 --> 00:02:41.145
I tried to crack a joke to give the people in Discord a hint yesterday that it was live and it seemed like maybe half the people got the joke, because a couple people were like so when can we get these?

00:02:41.145 --> 00:02:45.188
Just go to the website, guys, you'll find them for sure.

00:02:45.188 --> 00:02:53.443
And then, before we jump into this, could actually be a good selling point for a lot of the stuff that we're going to talk about.

00:02:53.443 --> 00:03:02.747
Year number three in a row that an athlete following the Hatchet program has qualified for semifinals.

00:03:02.747 --> 00:03:05.451
That's an important topic.

00:03:05.451 --> 00:03:16.801
If you're new to the podcast, new to the program, because we offer a program called MFT that is going to be called Pro Moving Forward.

00:03:16.801 --> 00:03:23.926
That is very much for people that don't have jobs for the most part or coach a couple hours of class, that sort of of thing, side gigs.

00:03:23.926 --> 00:03:32.143
Um, they do two sessions a day and they are competing at the semifinals and crossfit games level they are pros.

00:03:33.224 --> 00:03:36.028
Yeah, hit the nail on the head.

00:03:36.028 --> 00:03:42.945
Uh, we're being, we're not, we're being, um, very straightforward with the naming of that and the descriptions and the storefronts that you'll see.

00:03:42.945 --> 00:03:48.342
Um, so I I skipped over Lindsay Hoffman.

00:03:48.342 --> 00:03:51.008
Congratulations, going to syndicate crown.

00:03:51.008 --> 00:03:53.824
Um, quite an accomplishment.

00:03:53.824 --> 00:03:56.760
We talk all the time about the progression of the sport and how fit people are getting.

00:03:56.760 --> 00:04:06.647
So, um, to you know to for her to be working her job and following hatchet and um, you know she jumped onto some of the semifinals prep.

00:04:06.647 --> 00:04:09.326
Yeah, yep, been with Misfit for a long time.

00:04:09.326 --> 00:04:11.747
Just really fucking cool to see.

00:04:11.747 --> 00:04:13.306
So, congratulations to her.

00:04:13.306 --> 00:04:20.314
And just a shout out to this idea that you get out of the programming what you put into it.

00:04:20.314 --> 00:04:33.103
So, if it's not appropriate for you or not appropriate for what you've got going on in your life or where you're at in your journey, hatchet has gotten someone to semifinals three years in a row.

00:04:33.103 --> 00:04:36.875
Um, so it is entirely possible for it that the onus to be put on you, hatch.

00:04:36.875 --> 00:04:38.680
It's a fantastic program.

00:04:38.680 --> 00:04:44.812
We put a lot of eggs into that basket, um, in terms of you know of how much time and effort we put into programming it.

00:04:44.812 --> 00:04:54.132
So, yeah, follow Hatchet, unless it should be very obvious which program that you should follow.

00:04:55.461 --> 00:05:02.850
Next announcement is we are going to we're not moving, we are adding another programming partner.

00:05:02.850 --> 00:05:15.165
Not moving, we are adding another programming partner so you will be able to, in the future, sign up for Misfit Athletics programming or competitive programming on either Fitter or Strivee.

00:05:15.165 --> 00:05:19.923
We had some athletes come on board that have used Strivee in the past and really liked it and connected us with them.

00:05:19.923 --> 00:05:22.528
We've been working with them recently.

00:05:22.528 --> 00:05:27.983
So you guys keep an eye on social media, um, you'll be able to check that out.

00:05:27.983 --> 00:05:45.490
But basically, another programming platform, um, and that'll kind of lead me now into um, some of the stuff with how the subscriptions are going to change and and I'll do this part, these first two parts, sort of as housekeeping, and then we'll hit you guys a little entertainment before we talk about off season two.

00:05:46.290 --> 00:05:56.391
So when you go let's say that you want to switch to Strivee or you're checking out our program for the first time you're going to see three subscription options.

00:05:56.391 --> 00:05:58.423
Number one is going to be pro.

00:05:58.423 --> 00:06:26.490
That's going to be $69 a month and you are going to have two sessions a day and they're going to be marked out as two sessions a day and you are going to have two sessions a day and they're going to be marked out as two sessions a day, and you're going to be added to a private telegram group with myself, with the other pros, with some of our other coaches and things like video review, things like changing certain things around about your program or adding in a weakness template.

00:06:26.490 --> 00:06:50.297
You're going to have direct access to me within that group and this is born out of A sort of hinted at a decent amount of people follow the program that probably don't need to, aren't quite at that point, aren't quite at that point and I also, just with the changes in the season, with when you're going to do a competition peaking phase and deload and do all these different things.

00:06:50.297 --> 00:06:59.485
If you're a professional, you need access to a coach and I know that remote coaching is not financially feasible for a lot of people.

00:06:59.485 --> 00:07:04.375
So that's where this comes in and I'm excited for the group.

00:07:04.375 --> 00:07:07.262
That's where this comes in and I'm excited for the group.

00:07:07.262 --> 00:07:17.463
I'm excited to help people with video review and I will say now at the beginning of this, that the price of it will move around as supply and demand requires.

00:07:17.463 --> 00:07:22.233
We're not going to want 100, 200 athletes in there.

00:07:22.233 --> 00:07:24.446
I don't think the experience will be fantastic.

00:07:24.446 --> 00:07:32.920
Things like Hatchet Pro, masters, pro could be possible down the road for people that are looking for that in between.

00:07:32.920 --> 00:07:45.355
But we're going to pilot this idea within just the professional athlete because I really just don't think that going it alone with that level of aspiration is the right thing.

00:07:45.355 --> 00:07:47.500
So, remote coaching or pro.

00:07:48.403 --> 00:07:50.105
Your second option is going to be comp.

00:07:50.105 --> 00:08:06.300
Comp is a request from I don't know half of you guys over the last few years, based on what we used to do, and comp is going to have Hatchet, masters and GPP in it, all bundled together.

00:08:06.300 --> 00:08:09.737
So when you sign up for comp you're going to be able to get all three programs.

00:08:09.737 --> 00:08:16.379
That will be available again in both um, fitter and strivy and that will be 49.

00:08:16.379 --> 00:08:17.401
Um.

00:08:17.401 --> 00:08:24.365
And last but definitely not least, you can sign up for GPP as a standalone program for for 29.

00:08:24.365 --> 00:08:26.166
So those are your three options there.

00:08:26.879 --> 00:08:38.826
Gpp very much like busy professional parents like I want to be healthy, strong, fit, 60 to 90 minutes a day, that kind of thing.

00:08:38.826 --> 00:08:40.010
That program's for you.

00:08:40.010 --> 00:08:50.495
And then the cool thing about signing up for comp is like you think about sometimes, maybe the like 35 to 39 masters or some of the monsters in the 40 to 44 division.

00:08:50.495 --> 00:08:51.745
Do I want to be following hatchet?

00:08:51.745 --> 00:08:53.346
Do I want to be following masters?

00:08:53.346 --> 00:08:54.846
I'm going on vacation.

00:08:54.846 --> 00:08:56.326
I want access to GPP.

00:08:56.326 --> 00:09:02.552
I'd like to take a month off of competing and follow GPP to try and get healthy, whatever it is like.

00:09:02.552 --> 00:09:09.267
That's what's what's really cool about that program and, again, I think people have been asking for that for a while.

00:09:09.267 --> 00:09:12.381
So those are the three offerings that you're going to see.

00:09:13.124 --> 00:09:17.131
We're going to do a little bit more of a slow, soft rollout with this.

00:09:17.131 --> 00:09:33.312
So there will be a point where, if you stay subscribed to Hatchet or masters or mft, that your programming will say, hey, you're on the wrong program, you need to go sign up for the right program.

00:09:33.312 --> 00:09:38.131
But we're not going to like rug pull everybody and make them figure out how to do that immediately.

00:09:38.131 --> 00:09:41.345
So keep your eyes out for that.

00:09:41.345 --> 00:09:43.548
We'll have messages, discord.

00:09:43.548 --> 00:09:46.254
We'll send emails to make sure that you guys know what's going on there.

00:09:46.254 --> 00:09:50.067
I don't know if you have any thoughts or comments on that.

00:09:50.067 --> 00:09:52.708
Hunter, I was going to jump into the Telegram thing next.

00:09:53.100 --> 00:10:03.596
No, I mean, I think that this is kind of like probably a long time coming, based on the number of times that we sit on the podcast telling athletes what program they should be following.

00:10:03.596 --> 00:10:09.364
The podcast telling athletes what program they should be following.

00:10:09.364 --> 00:10:28.345
Um, there is a three to five year period in which the line between someone who is like your every somewhat everyday gym goer, does open gym, does a competitor program, might have a chance to qualify for the next level and like might not, they still might be better off following hatchet or a really good affiliate program with a really good affiliate.

00:10:28.345 --> 00:10:34.043
Like affiliate and coaches, um, I would say we are like I don't know.

00:10:34.043 --> 00:10:38.041
It could, it could go in the other direction, depending on where the sport itself goes.

00:10:38.041 --> 00:10:38.981
But we we are.

00:10:39.162 --> 00:10:50.365
We have trended, I think, past the point in the sport in which you can be like a weekend warrior and qualify for a high level of competition, and there's just too many.

00:10:50.365 --> 00:11:32.307
And when I say high level, I mean like semi-finalist push knocking on the the crossfit games door, which is the what, who the mft program is for, and we're simply just the sport has done what any and all professional sports do is go from a program that you are able to execute really, really well and who the fuck knows.

00:11:32.307 --> 00:11:48.849
We started this whole conversation off with look another year where a hatchet athlete qualifies for semifinals because a reasonable goal for you.

00:11:48.849 --> 00:11:52.692
I can't think of a better program than the Hatchet program.

00:11:52.692 --> 00:12:05.701
I think MFT is going to ask too much of you as far as a time commitment, intensity level and, quite honestly, a fitness level that if you're not at the semifinals level, you by definition just don't have yet.

00:12:05.701 --> 00:12:08.565
So follow Hatchet.

00:12:10.207 --> 00:12:12.912
Please, all right.

00:12:12.912 --> 00:12:20.384
So we have had quite a few administrative struggles with Discord.

00:12:20.384 --> 00:12:23.412
I don't think Discord is built for exactly what we're trying to do.

00:12:23.412 --> 00:12:26.778
I don't think Discord is built for exactly what we're trying to do.

00:12:26.778 --> 00:12:33.982
I happen to be taking an online course that uses Telegram, and I think it's probably a better solution.

00:12:33.982 --> 00:12:47.591
One of the big things that is helpful on Telegram is you can send full length videos, so that's why I mentioned that the pro private group will be on Telegram, no matter what.

00:12:47.591 --> 00:13:12.494
I think we should probably move all of the groups over, and the way that I want to do it is to test it out by sending the invite link Once I figure out how to use it, sending the invite link to the like Discord VIPs, the people that post on a very regular basis, um to all the different channels and just see what your opinion is.

00:13:12.514 --> 00:13:12.553
Um.

00:13:12.553 --> 00:13:12.594
I.

00:13:12.594 --> 00:13:13.958
I personally think it's easier to use.

00:13:13.958 --> 00:13:22.025
It's very much set up like a whatsapp, like an I message, like that kind of thing, um, and I really just think it's going to be a better solution for us.

00:13:22.025 --> 00:13:24.192
But I, I want to um.

00:13:24.192 --> 00:13:30.125
You know people struggle with change Um, and also we cook up ideas.

00:13:30.125 --> 00:13:31.168
You know, on the business side.

00:13:31.168 --> 00:13:35.399
Sometimes that don't play the way that we think that they might in reality.

00:13:35.399 --> 00:13:45.510
So, um, we're going to do a little soft launch of of telegram, um, get some feedback on that and then get those links out to everybody moving forward.

00:13:45.510 --> 00:13:51.129
Holy smokes, that's a lot of housekeeping boys Life chat.

00:13:51.269 --> 00:13:52.692
What's good, what's going on?

00:13:58.519 --> 00:13:59.883
Fuck Amazon, God damn it.

00:13:59.883 --> 00:14:04.269
So I'm I like to say that I'm on my last leg.

00:14:04.289 --> 00:14:06.273
That's why we kicked off Apple Podcasts.

00:14:06.273 --> 00:14:09.187
Probably they don't dare or they love it.

00:14:09.580 --> 00:14:19.072
I'm wondering, if I threaten Amazon via a public podcast, if I'll get any attention or just get, I don't know probably arrested.

00:14:20.381 --> 00:14:24.299
Or an envelope with some kind of Russian gas in it or something.

00:14:24.379 --> 00:14:29.428
Yeah, yeah, yeah, yeah so maybe I'll, uh, we'll, we'll abstain from that for this week.

00:14:29.428 --> 00:14:30.772
I'll save that for a future week.

00:14:30.772 --> 00:14:42.984
But uh, yeah, man, I have, uh, I've gone the route of send out a detailed, like, essentially timeline of what occurred and why.

00:14:42.984 --> 00:14:44.788
You're an idiot.

00:14:44.788 --> 00:14:50.884
Um, not you, specifically, the whoever's if you work for amazon, you, you specifically, um.

00:14:50.884 --> 00:14:55.754
But uh, dude, it's just been such a fucking, such a goat rodeo.

00:14:55.899 --> 00:15:08.466
I still have 12 playstation controllers and a brand new apple watch sitting in the original amazon boxes and packaging in my living room and I I'm like, hey, I want to give you your $2,000 worth of purchases that I didn't make.

00:15:08.466 --> 00:15:14.462
I legitimately want to in exchange for me giving you more money.

00:15:14.462 --> 00:15:32.905
I can't even fathom what individual in this mythical Amazon investigations division reads that email and is like you know, we'd really like to help, but I think we're going to go with the individuals that hacked your account.

00:15:32.905 --> 00:15:37.124
I'm sorry, we just really feel like that is a more productive use of our time.

00:15:37.124 --> 00:15:39.932
I know that you've been a customer that purchases.

00:15:41.701 --> 00:15:59.817
Your order history shows shower caps and water filters and some golf gloves and then a couple of teas and stuff like that and while it is slightly suspicious that you ordered 12 PlayStation 5 controllers and an Apple Watch, and then, magically, your account got shut off.

00:15:59.817 --> 00:16:11.332
We just can't really piece this together and therefore we do not want any more of your business, despite having spent thousands of dollars and having an Amazon credit card in your name.

00:16:11.332 --> 00:16:12.923
It just doesn't match up for us.

00:16:12.923 --> 00:16:16.511
So, yeah, we're going to go in another direction here.

00:16:16.511 --> 00:16:25.945
That is what Amazon has told me in canned responses canned responses I just looked up.

00:16:25.965 --> 00:16:27.639
does Amazon suck on Google?

00:16:27.639 --> 00:16:30.543
And it says strong customer service.

00:16:30.543 --> 00:16:35.927
Amazon is known for its customer friendly return policies and efficient customer service.

00:16:35.927 --> 00:16:36.970
That is a lot.

00:16:38.946 --> 00:16:43.868
Building the world's most customer centric company is one of their taglines.

00:16:45.169 --> 00:16:54.086
It's just until you get past a point of how do I just admit you love playstation controllers and this can be over dude, can I buy the apple watch off you?

00:16:54.206 --> 00:16:58.741
I feel like I need one yeah, I'll fucking, I'll sell it to you at a discount.

00:16:58.741 --> 00:17:03.513
Hear that amazon yeah, I'm selling it at a discount, I'll return it.

00:17:03.513 --> 00:17:04.961
I'll return, happily return it.

00:17:04.961 --> 00:17:07.826
Just give me the opportunity to give you more money.

00:17:07.826 --> 00:17:08.946
That's all I'm asking for.

00:17:08.946 --> 00:17:14.535
I know that's a lot, that's a big exchange, but no, I'll rest my case there.

00:17:14.535 --> 00:17:21.305
On a more positive note.

00:17:21.305 --> 00:17:26.173
I do have a putter in the mail and I really think it's going to move from the manufacturer specifically.

00:17:27.019 --> 00:17:28.141
Got it.

00:17:28.161 --> 00:17:32.666
Yeah, I think that's really what's going to push me over the edge here, cause I'm a you need one.

00:17:32.707 --> 00:17:35.691
You need to be one of those dweebs with like the 40 foot tall putter.

00:17:35.691 --> 00:17:38.755
I need to see you out there with that thing up against your fucking.

00:17:38.755 --> 00:17:39.695
I can't, honestly.

00:17:42.599 --> 00:17:45.324
I can't even bring myself to practice with one at golf and ski like I just look at it and I'm like I don't.

00:17:45.324 --> 00:17:53.520
I don't think I can even pretend to be shopping for this broomstick um no, it's like it's, it's like.

00:17:54.923 --> 00:17:57.630
To me it would be like warm weather gear for snowboarding.

00:17:57.630 --> 00:18:00.340
That's just a little too like.

00:18:00.340 --> 00:18:03.928
Nah, I'm gonna look like I ski once a year.

00:18:03.928 --> 00:18:04.789
I can't be doing this.

00:18:04.789 --> 00:18:06.192
Yeah, I can't.

00:18:06.192 --> 00:18:07.141
I can't put this on.

00:18:07.141 --> 00:18:09.969
I'm sorry, I'd rather be cold yeah, I had a.

00:18:10.128 --> 00:18:12.015
Uh, I had a golf round.

00:18:12.015 --> 00:18:15.584
It was a tournament so otherwise I would have not played, but it was.

00:18:15.584 --> 00:18:37.032
It was the other weekend when it just absolutely dumped on saturday, um, and your boy was out there fucking thunder, fucking through the puddles on the greens and there was so much standing water but I was like fuck, I'm not like, this is raining too hard to wear normal clothes and be like any semblance of dry and not freezing.

00:18:37.032 --> 00:18:50.003
I had to dump three hundred dollars on two garments at dick's sporting goods, like the morning of, and I'm like no, like get fucked the next day.

00:18:50.003 --> 00:18:52.050
We're back to dick's sporting goods.

00:18:52.050 --> 00:18:54.317
Be like yeah, no, I just I don't like it.

00:18:54.398 --> 00:18:54.799
I canceled.

00:18:54.799 --> 00:18:56.686
I don't like it yeah, not into it.

00:18:56.827 --> 00:18:57.450
Why is it wet?

00:18:57.530 --> 00:19:02.042
I was walking around in the rain yeah, it's fine reindeer any other stupid questions here.

00:19:02.063 --> 00:19:19.178
Take this back I was actually going to ask the listeners during spring about that kind of clothing, because exploring the woods and puddles with my son during end of winter, early spring in regular clothes is not awesome.

00:19:19.178 --> 00:19:20.481
So I was going to be like what's the?

00:19:20.481 --> 00:19:21.364
What's the play here?

00:19:21.364 --> 00:19:23.308
What kind of like pants do you buy?

00:19:23.308 --> 00:19:24.893
Or do you just buy the like?

00:19:24.893 --> 00:19:27.148
I should have just bought like like knee-high boots.

00:19:27.148 --> 00:19:28.665
I remember having those as a kid.

00:19:29.019 --> 00:19:30.907
I feel like those are the move for sure.

00:19:30.928 --> 00:19:31.189
Yeah.

00:19:32.161 --> 00:19:32.944
What are they called?

00:19:33.299 --> 00:19:35.990
But even then your legs get soaked.

00:19:38.682 --> 00:19:40.287
What kind of puddles are you walking through, guy?

00:19:40.848 --> 00:19:41.471
Well, if it's raining.

00:19:41.579 --> 00:19:49.961
He doesn't care if it's raining, he doesn't care that doesn't make any difference to him like if you got like his range suit is incredible enough, it's like eight sizes too big, so he looks like the michelin man.

00:19:49.961 --> 00:19:54.709
Yeah, yep what do we got seb?

00:19:54.709 --> 00:19:58.454
What are we looking malbon, the fuck, did you just call me?

00:20:00.162 --> 00:20:01.865
that's the hipster golf clothes.

00:20:01.865 --> 00:20:04.148
Those are super popular right now.

00:20:04.148 --> 00:20:06.833
That's Jason Day.

00:20:07.374 --> 00:20:08.515
Oh yeah, that is Jason Day.

00:20:11.049 --> 00:20:23.412
That's right, these are the guys that did the collab with Larry David and I really wanted to buy some stuff and then I saw the price and I was like, yeah no, I think they make the coolest clothes, but I mean I could see Hunter rocking this outfit for $328.

00:20:23.412 --> 00:20:25.066
It's a rain jacket.

00:20:25.066 --> 00:20:26.325
It's pretty fresh.

00:20:26.325 --> 00:20:28.525
I was going to say that outfit's not.

00:20:29.339 --> 00:20:34.224
And it's not stolen valor, because he clearly served, so you can wear camo.

00:20:34.224 --> 00:20:36.749
If I wore this, I would be a fraud.

00:20:38.140 --> 00:20:39.326
My parents are from Northern Maine.

00:20:39.326 --> 00:20:39.982
I can wear camo.

00:20:43.045 --> 00:20:54.343
That looks like a piece of art that some dipshit would sell for like 3.2 million dollars ona I'm sure they can probably pull 3.2 million dollars of of uh revenue.

00:20:54.343 --> 00:20:56.167
So what's that jacket?

00:20:56.167 --> 00:20:57.030
Why is he wearing?

00:20:57.030 --> 00:20:58.022
This.

00:20:58.022 --> 00:21:01.050
I can see you're rocking it's only 250 dollars.

00:21:01.602 --> 00:21:02.063
How much are the?

00:21:02.103 --> 00:21:02.565
pants.

00:21:02.565 --> 00:21:03.367
That's terrible.

00:21:03.367 --> 00:21:12.506
That ain't it, that is not it yeah, but I was also like I finished that round of golf and I was like this, actually this, these garments actually worked super well.

00:21:12.506 --> 00:21:14.934
It was just super thin waterproof layers.

00:21:14.934 --> 00:21:22.469
But I'm like also, if it's pissing this badly out, am I actually gonna play golf voluntarily, right?

00:21:22.509 --> 00:21:27.622
this wasn't a an event my beef with waterproof stuff is how it traps the heat.

00:21:27.902 --> 00:21:31.028
It's brutal yeah, it's so bad, like I've got a.

00:21:31.028 --> 00:21:39.843
I've got a waterproof jacket and I get so fucking hot and wearing it and I know that a lot of them have like the zippers and stuff but kind of defeats the purpose of being waterproof.

00:21:39.843 --> 00:22:00.083
Yeah, so I uh like for I would say, the first year, year and a half of Carter's life, I played music for him like all the time and I made a playlist called reactions of every song that he liked as like an infant.

00:22:00.083 --> 00:22:04.813
So anytime I just walk over, hit the plus add to add to reactions playlist.

00:22:07.700 --> 00:22:08.852
And we have a new one right now.

00:22:09.135 --> 00:22:17.233
If he reacted, yeah, if he danced if he tried to sing, if he like, a lot of times, if someone had a really good voice when he was an infant, he'd be like mesmerized.

00:22:17.233 --> 00:22:29.422
He would just stop and be like it's like angel singing to me singing to me, um.

00:22:29.422 --> 00:22:31.952
Now, as a two-year-old um, he screams different song at the top of his lungs if you don't play the right music.

00:22:31.952 --> 00:22:35.262
So there's a new playlist that is much shorter, that rotates pretty quickly through his favorites.

00:22:35.262 --> 00:22:44.647
But I started again just last week playing him random music and he does say different song a lot like.

00:22:44.647 --> 00:22:46.101
He probably said it a hundred times this morning.

00:22:46.101 --> 00:23:00.065
But, um, I was at this time dealing with yeah, for real, I was dealing with um, one of my dogs dealing with hank, and the song changed um and it's.

00:23:00.705 --> 00:23:05.000
You guys may or may not know the name of the song, but I think I don't know if we're.

00:23:05.000 --> 00:23:06.484
When do we get copyright?

00:23:06.484 --> 00:23:09.459
Can we do like the first five seconds of a song?

00:23:09.459 --> 00:23:11.281
Seb, yeah, which song?

00:23:11.281 --> 00:23:15.009
Uh, pull up award tour by a tribe called quest.

00:23:15.009 --> 00:23:30.648
Let's see if you guys recognize the beat can you hear that?

00:23:32.089 --> 00:23:34.932
nope, I think you have to.

00:23:35.252 --> 00:23:48.589
Yeah, I think you have to share it, but still nothing nothing nah let me share it, but still nothing, nothing, nah, let me share it real quick.

00:23:54.987 --> 00:23:57.071
I don't know if we'll be able to play it.

00:23:57.071 --> 00:23:58.105
Anyways, a war tour by Tribe Called Quest.

00:23:58.105 --> 00:24:00.295
Comes on, he's in his high chair and I look over and if you're watching on YouTube he has his.

00:24:00.295 --> 00:24:03.784
Comes on, he's in his high chair and I look over and if you're watching on YouTube he has his head down.

00:24:03.784 --> 00:24:12.165
He's going like this, just vibing, just like jamming, and it's like a very classic old school hip hop beat.

00:24:12.165 --> 00:24:17.426
So like the hipster in me is just like, yeah, my fucking kid gets it.

00:24:17.426 --> 00:24:22.738
This kid just gets it and he does love um cannot kick it by tribe called quest.

00:24:22.738 --> 00:24:23.800
That's one of his favorite songs.

00:24:23.840 --> 00:24:32.186
He just yells kick it kick it, kick it all right, bud, I'll play, kick it um, but that song that was like a proud dad moment.

00:24:32.186 --> 00:24:35.259
So I'm rebuilding the new playlist.

00:24:35.259 --> 00:24:39.849
I just have to go through a lot of duds like a lot of duds.

00:24:40.151 --> 00:24:43.698
All the playlists scream yeah we go, we it's.

00:24:43.837 --> 00:24:51.016
It's a lot to get through it, um, but it's fun and it's cool to like like he knows the name.

00:24:51.016 --> 00:24:55.567
He knows the names of all the beatles, um, he claims his favorite beetle is ringo.

00:24:55.567 --> 00:24:59.827
No one's favorite beetle is ringo, but he?

00:24:59.827 --> 00:25:01.712
Um likes to say the name ringo.

00:25:01.732 --> 00:25:10.000
Yeah I was gonna say it's gotta be just a role, and then yeah, and then he talks about how he plays the drums, which so it's like more like he can remember.

00:25:10.000 --> 00:25:15.498
So, yeah, there are rumors that he didn't play the drums on those songs, by the way.

00:25:15.498 --> 00:25:30.218
That's like a deep internet conspiracy that, like all studio, he like fit the bill of like adding another, like beetle, like looks wise, and some dude came out and said that he was the studio drummer on, like all of their albums.

00:25:30.859 --> 00:25:44.719
I'm not sure if that's true or not yeah, okay, we are 25 minutes into this podcast and should probably talk about off-season block number two, um.

00:25:44.719 --> 00:25:52.347
So if you sign up for pro, you don't get any damn choices about whether you're following a strength bias program or a conditioning bias program.

00:25:52.347 --> 00:25:57.843
Because you are following a strength and conditioning bias program, those choices are made for you.

00:25:57.843 --> 00:26:01.438
Volumes higher, some of the skill work is higher all that good stuff.

00:26:01.438 --> 00:26:09.323
But the majority of what we're going to talk about in this podcast for hatchet applies to pro very specifically as well.

00:26:09.323 --> 00:26:13.769
The we've talked about this ad nauseum.

00:26:13.769 --> 00:26:17.605
We end up doing it two full times a year, every year.

00:26:17.605 --> 00:26:19.932
So we won't spend too much time on it.

00:26:19.932 --> 00:26:22.361
But we do get new subscribers, we do get new listeners.

00:26:22.361 --> 00:26:26.744
So we're going to talk a little bit about the strength versus conditioning bias.

00:26:28.135 --> 00:26:35.084
When you go into the program, your instructions for the day are going to say if you want to follow the strength bias program, do these pieces.

00:26:35.084 --> 00:26:41.056
If you want to follow the conditioning bias program, do these pieces pieces.

00:26:41.056 --> 00:26:42.662
If you want to follow the conditioning bias program, do these pieces.

00:26:42.662 --> 00:26:45.270
Um, the cool thing is one strength and one conditioning lines up the same every day.

00:26:45.270 --> 00:26:47.096
So we still get the community aspect.

00:26:47.096 --> 00:27:11.460
You can still go into you know discord or telegram, whatever it is, and communicate with your fellow misfits about this lift and this conditioning piece, Um, but then the other lift and other conditioning piece, you sort of split off and do your own thing, Um, and that just harkens back to no one size fits all program is going to work for for athletes, and something that we've stood by for a very long time at Misfit Athletics.

00:27:11.981 --> 00:27:25.469
This time of year, though, you are deciding, you're looking at your open scores, Maybe you're even looking at your online semifinal scores and asking yourself did my engine hold me back or did my strength hold me back?

00:27:25.469 --> 00:27:38.567
And then one really important thing that both Hunter and Paige brought up the last time that we talked about this that I thought was interesting was like what's going to, at this point in the year, get you to train hard as well?

00:27:38.567 --> 00:27:52.526
If you are, if you know that you should follow the conditioning bias track, but that you're not going to make it nine weeks on it, right now, at this point in the year, you know you're going to like keep your head down and work on the strength bias track.

00:27:52.526 --> 00:27:55.525
That could be something that you can take in that you take into consideration.

00:27:55.525 --> 00:28:02.577
We are a ways away from you know.

00:28:02.597 --> 00:28:06.334
There's like one thing that we're gonna have to figure out in this entire landscape and we'll let it play out for for a year or so.

00:28:06.334 --> 00:28:12.477
But maybe we are talking about you're getting ready for the next World Fitness Project, qualifier, that sort of thing.

00:28:12.477 --> 00:28:14.864
So that's definitely part of the conversation here.

00:28:14.864 --> 00:28:22.228
But again, it's straightforward for so many athletes which one needs more work, right like?

00:28:23.176 --> 00:28:37.603
yeah, I was actually it's not that complicated I think one, one important point is like, again, you, you, when you hear strength bias or conditioning bias, don't like think of this, as you're swinging all the way to one direction or the other.

00:28:37.603 --> 00:28:38.345
It is a.

00:28:38.345 --> 00:28:39.907
It is just that it's a bias.

00:28:40.295 --> 00:28:46.778
It means like one piece a day is either this or that 60, 40, the the bias that you're going to do right, you're still going to.

00:28:46.778 --> 00:28:52.984
If you're doing a conditioning bias, you're still going to lift Um, and if you're doing a strength bias, you're still going to do conditioning Um.

00:28:52.984 --> 00:28:55.507
My question for you is what if I am?

00:28:55.507 --> 00:28:58.449
What if I class?

00:28:58.449 --> 00:28:59.950
What if I'm not sure, I guess.

00:28:59.950 --> 00:29:06.414
What if I think to myself like I'm, like I'm actually reasonably strong, I don't, I don't necessarily have a singular hole.

00:29:06.414 --> 00:29:14.924
Like my strength is reasonably good, my conditioning is reasonably good, I just generally need to get fitter, um, or you know, I just kind of fall somewhere in the middle.

00:29:14.924 --> 00:29:17.521
What would you, what advice would you give to that person?

00:29:18.203 --> 00:29:21.954
I have two answers middle.

00:29:21.954 --> 00:29:23.196
What would you, what advice would you give to that person?

00:29:23.196 --> 00:29:24.157
Two answers the first answer is conditioning it.

00:29:24.157 --> 00:29:47.211
It's just that if you watched, go watch event one of the wfp and do the math on what those run splits were and tell me that doing strict press instead of your zone to run or your yeah, exactly, um.

00:29:47.211 --> 00:29:49.180
So that's my first answer.

00:29:49.240 --> 00:30:25.115
My second answer is and I'm gonna put my foot in my mouth, but it's, it's the do I do what I want um, people have messaged me on one on in a one-on-one format and asked me the same question and I've actually given them a hybrid version where three days like like tell me what your best lifts and your worst lifts are, and some of them I gave like, okay, on day one, day three, day three and day five, you're going to do the strength bias track and on these other days you're going to do this conditioning bias track.

00:30:25.115 --> 00:30:27.000
I don't recommend doing that by yourself.

00:30:27.000 --> 00:30:30.156
We know what the progressions are over the course of the nine weeks.

00:30:30.156 --> 00:30:31.361
We don't show you those things.

00:30:31.361 --> 00:30:36.098
So feel free to shoot me a message and I can help you with that.

00:30:36.098 --> 00:30:39.672
But those would be my two answers.

00:30:39.873 --> 00:30:57.786
The conditioning track, just, you know, we'll talk about the strength bias additions and they are a bit more sports, specific this time around um than os1, but they're kind of specific and conditioning is not.

00:30:57.786 --> 00:31:05.464
Conditioning is short, medium, long power output, anaerobic, aerobic zone to like like those things are there.

00:31:05.464 --> 00:31:06.086
So those would be my.

00:31:06.086 --> 00:31:07.518
Those would be my two answers, I think.

00:31:07.898 --> 00:31:15.604
Okay, and you're like to your point about no, you can't see the progressions from week to be week, you don't.

00:31:15.604 --> 00:31:17.498
You just don't see that far ahead of time.

00:31:17.498 --> 00:31:24.067
But in in general, like the same lifts occur on the same day and in a very similar structure, right?

00:31:24.067 --> 00:31:35.059
Yeah, the offseason blocks are very structured like you see strict press on monday, like you're gonna, or on day one, you're gonna see strict press every day one for the nine weeks.

00:31:35.079 --> 00:31:39.101
You're gonna see that back squat every day so you can to your point.

00:31:39.101 --> 00:31:40.155
I know you just said, don't?

00:31:40.155 --> 00:31:42.046
You probably don't want to do that by yourself.

00:31:42.046 --> 00:31:46.761
But yeah, let's say you completely ignore everything we say, except the one thing we told you not to do.

00:31:46.761 --> 00:31:52.286
You could realize that the same lifts occur on the same days each week.

00:31:52.286 --> 00:31:59.304
So it's like, okay, it turns out like the tuesday and thursday lifting days are less of a concern for me.

00:31:59.304 --> 00:32:02.896
So I bias conditioning on certain days and stuff like that.

00:32:02.977 --> 00:32:15.819
But yeah, I do recommend I was just going to say I think it's also a good point that you said like so there is a, there is a way that a coach especially, could help you create a hybrid version.

00:32:15.880 --> 00:32:32.747
What that also tells me is that, like it's a little bit less important that you do things in the exact order, that they are written maybe even from a day-to-day basis, and that you are collectively getting the appropriate daily volume in.

00:32:32.747 --> 00:32:47.719
So if you're, like I do, a lift, conditioning and skill sort of person, like it's it's acceptable for you to move that like okay, well, this day I'm actually going to flip flop a day from a piece from a previous day and do that here, something like that.

00:32:47.719 --> 00:32:55.643
Like there's a chance you'll bump into a couple like a minor, like you know, movement redundancy of some sort.

00:32:55.643 --> 00:33:00.603
The point being is like it's very possible to like I missed the day one metcon.

00:33:00.603 --> 00:33:01.798
I'm gonna do it on tuesday.

00:33:01.798 --> 00:33:04.464
It's not, it's not the end of the world, it's, it's a it's more.

00:33:04.464 --> 00:33:20.170
The program is more about and any good crossfit program is about just kind of getting the work in, as far as long as you're not kind of like doubling down or tripling down on, like over-correcting or doing too much work or too little work on a given day.

00:33:22.474 --> 00:33:28.022
Yes, um, okay, sorry, my screen disappeared.

00:33:28.022 --> 00:33:28.443
There we go.

00:33:28.784 --> 00:33:30.386
We're back Um.

00:33:30.386 --> 00:33:40.199
So one one thing that that you can do to to make this program work a lot better for you is to do a little bit of like kind of the educational pieces.

00:33:40.199 --> 00:33:44.307
Um say the the best athletes in this sport are students of the game.

00:33:44.307 --> 00:33:45.336
Um.

00:33:45.336 --> 00:33:51.167
Go read the the gears matrix article on misfit athleticscom, and we can.

00:33:51.167 --> 00:34:01.690
We can post this on social, we can throw it up in discord, um, and once you read it, realize that the programming in this phase is entirely different.

00:34:01.690 --> 00:34:05.220
So the and I.

00:34:05.220 --> 00:34:10.963
The good thing is, I get these questions from people and they're the kind of questions I want people reaching out to me to ask.

00:34:10.963 --> 00:34:11.838
So they're like okay.

00:34:11.838 --> 00:34:13.061
So I read the article.

00:34:13.061 --> 00:34:19.969
I downloaded the gears matrix, and these windows and rest periods are not what's in that spreadsheet.

00:34:20.490 --> 00:34:31.271
So in the off season, what we do is we take those same workouts and we chop them up into smaller pieces to ensure intensity and to make sure that your body can get used to the level of volume, um.

00:34:31.713 --> 00:34:47.565
So an example would be if you're going to do four rounds of six minutes um with two minutes rest of six minutes, um with two minutes rest, maybe we do eight rounds of three minutes with one minute rest, um, so it's the over the entire window.

00:34:47.626 --> 00:34:50.659
It's the exact same amount of work, it's the exact same amount of rest.

00:34:50.659 --> 00:35:10.081
But we find, especially with athletes who are either incredibly aerobic, they struggle at the higher gears, um with with maintaining intensity for that kind of 90 seconds on um four minutes off, or the athletes that crush, that typically you know, two by 15 minutes rest, one minute is.

00:35:10.081 --> 00:35:27.409
It's tough, it's different, um, and it's honestly not always capacity related, it's athlete IQ related, it's like mentally very challenging and you have to develop, you know, the right tricks mentally Like.

00:35:27.409 --> 00:35:49.224
I did the two by 15 rest one minute the other day and I watched TV during the first 15 minute section and held the exact pace that I was supposed to, and then during that one minute rest period, I turned the lights off, I turned the TV off, I put my headphones in, I turned the volume all the way up and it was like this 15 minutes is different.

00:35:49.804 --> 00:36:07.668
I'm going to have to like, and I still had the nice heart rate spike there, but there's just this insinuation of like yeah if you're going to, and the funny thing is there really isn't even a dip during the minute, cause, like I'm turning the light off, I'm drinking water, like, like that sort of thing.

00:36:07.668 --> 00:36:16.436
It's basically 30 minutes straight with a little bit of a mental check-in, but when you break those things up you can start to develop.

00:36:16.436 --> 00:36:19.403
You know the the mindset that you need.

00:36:19.403 --> 00:36:23.907
So maybe those are seven and a half minutes broken up and there's 30 seconds rest.

00:36:23.907 --> 00:36:33.641
So these progressions are continuing from off season one into off season two and there's notes within the program that says compare this session to the previous session.

00:36:34.282 --> 00:36:42.807
And we're basically trying to get you ready for phase one, to be ready to jump in and know exactly what gears you're supposed to use for phase one, phase two and phase three.

00:36:42.807 --> 00:36:46.561
I'll say it again it's running bike season.

00:36:46.561 --> 00:37:03.612
They're just like the level of fuck your legs, fuck your quads that exists in the sport of CrossFit makes the C2 bike a very important tool for competitors who use it properly.

00:37:03.612 --> 00:37:12.019
Um, and then like, go, just go, listen to the off season one podcast and listen to us talk about running for for 20 minutes.

00:37:12.019 --> 00:37:20.586
We don't need to do that again, um, but it's just such a fantastic way to express and develop your fitness, kind of, you know, on both sides.

00:37:20.586 --> 00:37:32.360
Um, so we continue that, basically, and I have gotten tagged by a few people that have done the 90 minute runs and the 90 minute bike sessions, and that makes me very happy because that's the kind of shit that's going to move the needle.

00:37:33.284 --> 00:37:33.605
Nice.

00:37:34.869 --> 00:37:37.376
All right, um, let's talk about strength work.

00:37:37.376 --> 00:37:45.684
So these first four lifts that we're going to talk about here, that is not correct, go away.

00:37:45.684 --> 00:37:59.195
First four lifts we're going to talk about here are what everyone is going to do every single week, and the first one is the Texas method back squat, back squat.

00:37:59.195 --> 00:38:16.117
Um, this is a back squat program I I think of, like, I think of the sardicore and uh dune, the like hired guns and they have the like the dude up in the thing going like like that's me to mark ripito, um is up there, which I probably shouldn't say.

00:38:16.137 --> 00:38:22.518
yeah, exactly, which I probably shouldn't say yeah, exactly which I probably shouldn't say in the CrossFit community, but we can just.

00:38:22.518 --> 00:38:23.702
We could just take his program.

00:38:23.702 --> 00:38:24.423
Thanks, mark.

00:38:24.423 --> 00:38:25.827
Um, all right.

00:38:25.827 --> 00:38:28.199
So Texas method back squat is real simple.

00:38:28.199 --> 00:38:40.306
On Monday you do a five rep max back squat and on Friday you do five sets of five and 90% of the five rep max that you got on Monday.

00:38:40.306 --> 00:38:44.742
Do not attempt to do five by five at 90% of your one rep max.

00:38:44.742 --> 00:38:51.257
That either is not your one rep max or it's going to go very poorly, like very, very poorly.

00:38:51.257 --> 00:38:54.259
So we're doing this for nine weeks.

00:38:55.119 --> 00:39:00.443
Nine weeks is a long time to do Texas method and what does that mean?

00:39:00.443 --> 00:39:14.512
That means that you should probably hit what you think is your true five rep max somewhere between week four and week six and then add five to 10 pounds to that every single week.

00:39:14.512 --> 00:39:24.217
That is for an athlete with a bit of mileage.

00:39:24.217 --> 00:39:31.994
There are athletes who are newer that haven't done this before, um, that can add five pounds a week plus for nine weeks, like when.

00:39:31.994 --> 00:39:34.699
When I would do it, I would drop volume outside of it.

00:39:34.699 --> 00:39:44.340
So that's part of the reason why it worked so well, um, but I was able to add 10 pounds a week for for quite a while, um, so just keep that in mind.

00:39:44.340 --> 00:39:52.958
We want your five rep max to be 20 to 40 pounds higher by week nine.

00:39:52.958 --> 00:40:01.175
That is the goal, um, and people really don't do a good job with giving themselves runway on these sorts of things.

00:40:01.175 --> 00:40:03.478
We'll talk about it related to other parts of the program.

00:40:04.197 --> 00:40:48.422
Um, it this, just this, just like we've done, being opposite ends of the spectrum in terms of, like, one rep max strength versus his muscle endurance and like it's heavy enough and weighted properly enough that his one rep max goes up and it's 25 heavy reps for someone like myself, which makes my muscle endurance go up and to be able to craft something that brings both of those to the table not only works for two different people, it does both things for both people.

00:40:48.422 --> 00:41:00.545
If you can have a program that increases your muscle endurance and your one rep max strength, simultaneously, put it back in the program over and over, and over and over.

00:41:00.795 --> 00:41:12.876
I mean, since that's kind of the goal of CrossFit, it seems to make sense that that squad program is in there yeah, absolutely warm up properly for your five rep max please.

00:41:14.260 --> 00:41:15.463
That's a really big one.

00:41:15.463 --> 00:41:18.231
Make sure that you're taking the time.

00:41:18.231 --> 00:41:22.664
Do not be afraid of high rep squats with an empty barbell.

00:41:22.664 --> 00:41:24.429
Really grease the groove.

00:41:24.429 --> 00:41:25.333
Check in on.

00:41:25.333 --> 00:41:26.777
Okay, this feels a little bit off.

00:41:26.777 --> 00:41:28.224
I'm going to go open.

00:41:28.224 --> 00:41:31.773
My hips, my ankles are tight today, my low back is weird.

00:41:31.773 --> 00:41:32.896
Let me get into the glutes.

00:41:33.498 --> 00:41:45.284
Like, take the time to warm up for this and then do not carry over your subjective opinion of the squats week to week.

00:41:45.284 --> 00:42:03.003
Every time, every new session that you have is a new session and you will be blown away by the fact that one random week the five by five is easy and one week it's impossible, and that the weights are heavier in the weeks that it's easy and lighter in the weeks that it's impossible.

00:42:03.003 --> 00:42:04.757
Like that will change.

00:42:04.757 --> 00:42:13.394
So do your best to not bring that into the conversation mentally every time that you go in Um, there's, there's a like.

00:42:13.394 --> 00:42:16.822
That's part of the reason why it works too right, Like you're.

00:42:16.822 --> 00:42:18.677
The first few times you're doing it, You're like.

00:42:18.677 --> 00:42:22.672
This, like a true five by five at 90% of fiber max is a session.

00:42:22.672 --> 00:42:23.695
It's a real session.

00:42:23.695 --> 00:42:26.041
You know you notice a difference in your HRV.

00:42:26.041 --> 00:42:31.317
If you don't refuel and you try to go do a conditioning piece, you're going to notice a difference there.

00:42:31.317 --> 00:42:37.775
Um, so part of what's happening is you're adapting to the stimulus, which is why it could be easier when it's heavier.

00:42:39.170 --> 00:42:40.637
Yeah, I think.

00:42:40.657 --> 00:43:15.260
to go back to your first point about just kind of the progression, so you have nine opportunities for a five rep max right, and if the expectation or the goal is to add five pounds per week like and let's say you are successful with that, right, that is automatically 45 pounds added to your your five rep max, which, like, if some of you think about, especially if you've been doing this for a long time, if you think about like, for me, 40 more pounds on my five rep max is like that, like I I don't know what world I'm living in.

00:43:15.340 --> 00:43:16.844
That would be a wonderful world.

00:43:16.844 --> 00:43:24.757
I'd love to live in that world, but it's not this world that I'm not going to add 45 pounds to my five rep max from week one to week five 20 pounds.

00:43:24.757 --> 00:43:28.532
That'd be a huge win for me and I'd be like, yeah, I'd be stoked on that.

00:43:28.532 --> 00:43:30.559
And so you kind of have to plan.

00:43:30.559 --> 00:43:33.527
Don't be the person who you know.

00:43:33.527 --> 00:43:59.360
I even personally like anytime we do this at the affiliate and we do this once a year for affiliate athletes it's like I love for my first few weeks of that, especially if it's going to be a seven, eight week program, first couple of weeks, like make those feel so like good and fast and give yourself that runway, um, so that, like you said, wait, moving well and moving fast will make you stronger at submaximal weights.

00:43:59.469 --> 00:44:00.856
What the fuck are you talking about?

00:44:01.070 --> 00:44:10.342
I'm making shit up now, okay, um, now I know you're making stuff up and and, like you said, like hitting your true five rep max three to four weeks into the program.

00:44:10.342 --> 00:44:13.135
That that is kind of the runway that we're talking about.

00:44:13.135 --> 00:44:18.226
It's like it gives you, it builds you up some stamina, builds you up a little bit of endurance like man.

00:44:18.226 --> 00:44:27.635
The first that saturday and sunday after your first five by five on friday is like holy fuck, and I got two days to turn around and turn that into a new five rep max.

00:44:27.635 --> 00:44:30.103
Like it's a lot, especially initially.

00:44:30.182 --> 00:44:39.898
So I really like making that first week, that first five rep max, like this is a technique, five rep max Like it still should be hard, it still should be difficult.

00:44:39.898 --> 00:44:43.280
You should still, you know, have to belt up, gear yourself up a little bit for it.

00:44:43.280 --> 00:44:54.976
But if it's like like I if I, if I, was under that bar for a quarter of a second longer, it would have stapled me to the floor Then, like you might've that might be a little bit too much, you know.

00:44:54.976 --> 00:45:03.297
And if that happens, like maybe it's 80 or 85% of your five rep max that you start with, again, you just want to give yourself that runway.

00:45:03.297 --> 00:45:09.440
It's such an effective program If you, if you give yourself that a little bit of that runway.

00:45:09.440 --> 00:45:21.021
And the other point that you made I really like is like people so often I would say even more so in the five by five days they're like this feels like crap, and then it's like your fourth set.

00:45:21.021 --> 00:45:22.876
You're like oh man, that felt so good.

00:45:22.896 --> 00:45:29.358
It's like it's like when people say pistols got easier as the workout went on it's like yeah, yeah, you warmed up, congratulations.

00:45:29.398 --> 00:45:32.775
You use the first half of the warm-up as your workout, as your warm-up.

00:45:32.775 --> 00:45:35.541
Um, same same thing with the Texas method, the squat.

00:45:35.541 --> 00:45:46.880
You can't expect every session you go into Like, if you're listening to this, like, when have you ever, like, started warming up and 100% of your body feels like loose and ready to roll?

00:45:46.880 --> 00:45:48.771
It's, you know, almost never.

00:45:48.771 --> 00:45:50.356
Same thing with the squat.

00:45:50.356 --> 00:45:52.942
Me personally, like I'll warm up with the empty bar.

00:45:52.942 --> 00:45:57.373
Me, personally, like I'll warm up with the empty bar.

00:45:57.373 --> 00:46:00.780
I'll warm up with, you know, 135 and then maybe it's either 185 or 225.

00:46:00.780 --> 00:46:04.431
But I have a weight where it's like, if this doesn't feel good, I'm not gonna add weight to it.

00:46:04.431 --> 00:46:09.731
I think people just kind of automatically defer to like that was a warm-up set felt kind of shitty.

00:46:09.731 --> 00:46:12.697
Whatever, let me add some weight and it'll feel better.

00:46:12.697 --> 00:46:16.385
It's like, whatever, let me add some weight and it'll feel better.

00:46:16.385 --> 00:46:17.367
It's like what in God?

00:46:17.367 --> 00:46:24.514
Like, oh, you mean that 185 felt terrible, so one to 25 is going to feel better.

00:46:24.514 --> 00:46:26.018
Like you, out of your goddamn mind, like, do a set.

00:46:26.018 --> 00:46:27.961
Hip feels a little junky.

00:46:27.961 --> 00:46:29.344
Okay, we floss the hip.

00:46:29.344 --> 00:46:30.391
You do a pigeon pose.

00:46:30.391 --> 00:46:32.135
You do something to make it move better.

00:46:32.576 --> 00:46:35.242
Do set of squats now still doesn't feel great.

00:46:35.242 --> 00:46:36.911
Go back, reassess it.

00:46:36.911 --> 00:46:38.695
Unrack the same weight.

00:46:38.695 --> 00:46:39.557
Do a couple squats.

00:46:39.557 --> 00:46:42.530
Okay, now that feels good, now I can add weight.

00:46:42.530 --> 00:46:49.193
I I like, like, make sure that your body is firing on all cylinders at that kind of lighter threshold weight.

00:46:49.193 --> 00:46:54.050
Once you feel good about that, that's when, like, okay, now I'll continue building up to.

00:46:54.050 --> 00:46:58.440
You know, my first five by five for first, uh, you know first set of five weight.

00:46:58.440 --> 00:47:04.273
But don't don't let the first two or three warm-up sets or sets be warm-up sets.

00:47:04.273 --> 00:47:08.802
It's like this is five working sets yeah, yeah I do.

00:47:10.103 --> 00:47:15.077
I know this is, you know the in terms of my muscle fiber type, a little bit easier for me, but typically what I do.

00:47:15.077 --> 00:47:19.585
Let's say that my five by five is at three, 15.

00:47:19.585 --> 00:47:28.079
I do a double at like three 20 or three 25 before my five by five and I try to stand the second one up as fast as I can.

00:47:28.079 --> 00:47:29.936
Like I'll do the first one.

00:47:29.936 --> 00:47:36.329
It's not tempo or anything, but it's very controlled because you can't speed five by five at nine.

00:47:36.329 --> 00:47:36.871
You know what I mean.

00:47:36.871 --> 00:47:38.054
Like that's not going to be a thing.

00:47:38.054 --> 00:47:40.934
So I make sure that it feels good, make sure that the bounce feels okay.

00:47:40.934 --> 00:47:43.521
And then the second one I try to lift.

00:47:43.521 --> 00:47:47.679
Like it's a one rep max and that tells me a lot about where I'm going to be at at that point.

00:47:47.679 --> 00:47:55.327
But like it takes a lot to build up to be able to do that double with where I'm at, like that sort of thing.

00:47:55.327 --> 00:48:19.293
And then I try to be careful with this because I know Hunter and I are both numbers guys, but if you draw nine boxes and you put your goal weight at the end, you can really figure out where your current five rep max is, like that sort of thing and I really do typically put mine in the middle.

00:48:19.293 --> 00:48:35.175
So if I'm doing this for nine weeks on week five, I will have my like this is what I think I can currently do 365 pounds, I will subtract by five to the left and I will add five to the right.

00:48:35.175 --> 00:48:47.916
You know, again, if you're you're not as experienced, maybe you're adding 10 every once in a while if you feel great, but like, that's how I do that, um, and I think things are a little bit easier when they're kind of planned out like that.

00:48:47.916 --> 00:48:49.579
So something to keep in mind.

00:48:49.579 --> 00:48:53.599
But you know, if this is your first time through, you might have to do a little experimenting.

00:48:53.599 --> 00:49:00.590
Um, all right.

00:49:00.630 --> 00:49:02.775
So if you followed off season one, you did the tempo pull snatch.

00:49:02.775 --> 00:49:03.617
We are moving on to the tempo pull clean.

00:49:03.617 --> 00:49:17.601
You are basically taking the barbell from the floor, um, through the first pull through, you know, into the second pull, um, very slow, really taking your time, like if some, if a coach said stop, you could stop, hold, hold that position, that sort of thing.

00:49:17.601 --> 00:49:23.253
And then second and the third pull, you know, extension into pulling under the barbell, moving your feet.

00:49:23.253 --> 00:49:27.057
You are being aggressive and we work through a progression there.

00:49:27.057 --> 00:49:37.527
That's, you know, pretty standard in terms of higher rep, lower weight, and then work our way down to lower rep and higher weight, and then work our way down to lower rep and higher weight.

00:49:39.469 --> 00:49:45.110
This is just the kind of thing where you're checking in on your ability to move while doing things like the Texas Method Back Squat to get yourself stronger.

00:49:45.110 --> 00:49:50.302
They will come back together, if both done properly, to get you a much better clean.

00:49:50.302 --> 00:50:05.581
You can also understand something about the Olympic lifts in that the dynamic start is reserved for a really high skill level or for an athlete that's actually not really that strong, that's relying on like catapulting themselves and hoping they can get to a certain point.

00:50:05.581 --> 00:50:21.420
Um, there are definitely athletes out there who could one rep max more with a tempo pull, because they actually end up in a decent position positions yeah, um, positional snatch uh, just what it sounds like.

00:50:21.460 --> 00:50:26.554
We're working through the hang positions on the snatch, very similar to what we did with the clean um.

00:50:26.554 --> 00:50:28.077
Same concept here we're.

00:50:28.077 --> 00:50:38.871
We're making sure that the technical aspects um are where we need them to be within the Olympic lifts, while doing the Texas method back squat.

00:50:38.871 --> 00:50:47.277
And then, last but not least, is the heavy bench press A lot of pressing in the off season, really trying to develop that musculature.

00:50:47.277 --> 00:50:55.706
We're thinking about planes of pressing planes, of pulling healthy, strong shoulders upper back, all of that stuff.

00:50:55.706 --> 00:50:58.211
So we're just sort of continuing down that road.

00:50:58.211 --> 00:50:58.693
A little bit.

00:50:58.693 --> 00:51:05.257
Anything to add to any of that stuff, hunter, before we talk about how we're supplementing the strength bias.

00:51:05.478 --> 00:51:11.875
I'll just do one more touch back on the Texas Method back squat.

00:51:11.875 --> 00:51:19.226
We talked about the program being really good for someone who's a little bit more, maybe, endurance oriented, someone who's a little bit more power oriented.

00:51:19.226 --> 00:51:20.655
It works really well for everybody.

00:51:20.655 --> 00:51:44.632
It also works exceptionally well if you're somebody who's trying to, or the intent of the Texas method back squat is to develop lower body strength in a way that translates to being competitive in the sport of fitness.

00:51:44.632 --> 00:51:55.333
And in order to be competitive in the sport of fitness, we have a couple of movements like the clean, like the snatch, whatever that we want the squat to translate to.

00:51:55.815 --> 00:52:18.311
So if your back squat sucks, if your mobility is trash, if you've got a crazy wide stance and it's a low bar back squat type thing, whatever, whatever the reason may be that your squat just isn't like outstanding, it is a movement worth making, outstanding and you can like really move the needle with a five by five.

00:52:18.431 --> 00:52:32.980
If you say like I'm gonna, you know, establish a five rep max with, like this new back squat that I'm working on a little bit more, you know, maybe it's more upright, I'm finally gonna bring my feet, you know, in a little bit, or I'm gonna finally move them out a little bit.

00:52:33.000 --> 00:52:59.481
I'm gonna finally do the thing that I know that I need to do to make this squat a little bit more functional in the context of CrossFit, in the sport of fitness, and it's a really good um, this is a really good program for that, where you can actually and you don't be surprised if, like, by the end of the nine weeks, you know, your five rep max actually surpasses what you know you previously squatted with maybe less than optimal form.

00:52:59.481 --> 00:53:04.273
It's not like you go re-go you, it's not like you reset to ground zero.

00:53:04.273 --> 00:53:07.621
If you try to retool a movement like that's not how it works.

00:53:07.621 --> 00:53:24.882
So it's also a great time to, like, if you are that person who just you is, toes the line on depth, if you, you know you you're always like pitched a little bit forward with your torso, whatever the, whatever the the mechanical deficiency is like this is a great time to retool that a little bit.

00:53:24.882 --> 00:53:31.394
Um, and don't be surprised if your strength actually is still better by the end of the phase just because of how well it works.

00:53:32.378 --> 00:53:50.576
Yeah, the one of the things that we'll do in you know I'll do in a like a training camp or working with an athlete one-on-one is show them a picture of the bottom of their back squat um, the bottom of their catch in a clean and then their setup position at the barbell in a clean and even a snatch and there's a.

00:53:50.576 --> 00:53:56.125
The skill transfer is like you can overlay those things and it's like holy shit, those all three of them look the same.

00:53:56.125 --> 00:53:58.297
You know if you're moving really well.

00:53:58.297 --> 00:54:03.097
So it explains why we would use this tool so frequently.

00:54:03.097 --> 00:54:08.005
That has basically no place in the sport, or pretty close to no place in the sport.

00:54:08.005 --> 00:54:20.610
It just makes all of those positions significantly stronger, significantly stronger.

00:54:20.630 --> 00:54:23.797
So the strength bias program this time around we've got a lot of strength base.

00:54:23.797 --> 00:54:27.083
That happened in OS1, that is happening, that is going into OS2.

00:54:27.083 --> 00:54:29.554
And you're going to kind of see some of the connections here.

00:54:29.554 --> 00:54:34.972
So if you followed that program, you probably got a lot of strict pressing in.

00:54:34.972 --> 00:54:41.054
We've gone over to doing a bit more of the bench press within this phase, but we have heavy, strict pressing.

00:54:41.054 --> 00:54:45.215
So you did volume and speed work, now we are going into heavy.

00:54:45.215 --> 00:54:53.998
It's the kind of thing where we need that momentum going into the heavy, because it is such an incredibly static movement.

00:54:53.998 --> 00:55:06.121
It's a kind of movement where, like your progression can just get stuck a little bit faster than it would if you were able to recruit more musculature or be more dynamic or, you know, have a hip extension attached to the movement.

00:55:06.121 --> 00:55:06.771
That sort of thing.

00:55:08.614 --> 00:55:38.900
We are also doing the bottoms up snatch pull, something that we've used in the past, something that I use with a lot of athletes to try to get them to figure out how to use their legs in the first and second pull of the snatch, something that doesn't happen as often in the CrossFit space, because we do so much power snatch, we do so much bend and snap that people think that the only way for them to move a barbell is via leverage, and the best lifters in the world have leverage and extension.

00:55:38.900 --> 00:55:49.440
So they get out over the bar, the torso whips up, but then they jump and become vertical, which is, you know, at a heavy weight is an incredibly impressive skill to be able to do.

00:55:49.440 --> 00:56:10.199
But I find that forcing an athlete to learn how to do that here instead of in the snatch is easier than forcing the bottoms up, snatch if that makes sense and really quickly sit down at the bottom of a squat like as low as you can possibly go, put your hands on the barbell and then pull up into tension.

00:56:10.199 --> 00:56:11.536
That is a bottoms up start.

00:56:11.536 --> 00:56:12.795
Some athletes already do that.

00:56:14.210 --> 00:56:29.364
Yeah, I think the other benefit to a bottoms up start, aside from teaching the athlete to use their legs, is it also forces you or hopefully forces you, and if not you should focus on it to put your upper back in a in a good, like stable, position.

00:56:36.210 --> 00:56:53.217
The bottoms up snatch is going to allow you to probably at some point snatch, pull more than you are physically capable of snatching, like the, the rigidity in your torso and the ability to kind of retain extension in your thoracic spine, so that's like the keeping your chest up, shoulders back sort of cue um is super important.

00:56:53.217 --> 00:57:08.358
We see athletes whose legs and back, you know, far outweigh the strength of their shoulders and their torso and their scapulae and their ability to kind of pull and stabilize that, that, that chest, into a good position.

00:57:08.358 --> 00:57:26.445
If you start in a position where your shoulders are rolled forward, they're slumped forward like there's no you know, possible way that you are going to hit that triple extension and then turn over and then magically create this beautiful upright torso position in either the snatch or the clean.

00:57:26.445 --> 00:57:39.496
So um, learning how to set your upper back in a good position is another benefit to the bottoms up snatch pole and and clean pole, once we, once we get there uh, we've got bench press, speed work.

00:57:40.038 --> 00:57:46.139
Um, this is going to sound incredibly counterintuitive, but I consider speed work to be the zone two of strength work.

00:57:46.139 --> 00:57:49.913
Now, one of them's really slow and one of them's really fast, so that can make it confusing.

00:57:49.913 --> 00:58:02.498
But essentially, when we are giving you guys these heaping piles of volume, we have to find ways to insert more volume without trashing your energy stores.

00:58:02.498 --> 00:58:14.096
Zone two does that by, basically, we're multiplying the amount of time spent at the intensity and that gives us you know the adaptation score, as you will so crazy high intensity.

00:58:14.096 --> 00:58:15.237
We can lower the time domain.

00:58:15.237 --> 00:58:16.900
We get really good adaptation.

00:58:16.900 --> 00:58:18.864
If we're going to go really slow, we got to go longer.

00:58:18.864 --> 00:58:21.905
It's like when they say they do studies on the cold tub.

00:58:21.905 --> 00:58:24.387
You can get in that bad boy at like 55 degrees.

00:58:24.387 --> 00:58:26.088
You're just going to stay in there for like six or seven minutes.

00:58:26.088 --> 00:58:28.311
It's actually worse by the way.

00:58:28.311 --> 00:58:30.755
It sucks, but things like that.

00:58:30.755 --> 00:58:36.905
So with the speed work, essentially we can say we're going to do a lot of reps here.

00:58:36.905 --> 00:58:59.637
With the bench press, the recommendation from the old school conjugate method is eight sets of three and essentially what you're doing is you are tricking your body into thinking you're lifting more weight by you bringing the part of the equation, basically the other side of the equation, to create power.

00:58:59.637 --> 00:59:06.186
So if we're looking at mass times, acceleration is our force production.

00:59:06.186 --> 00:59:12.262
Then a lot of times the mass is what's going to really move the needle on the M moves the F.

00:59:12.262 --> 00:59:21.581
Now we need to bring the A, we have to bring the acceleration here to trick our bodies into thinking that's happening without that loading.

00:59:21.581 --> 00:59:34.913
And it's not just the central nervous system, it's structurally as well, Like the bench press specifically, I've done a ton of pressing recently and I press in all different planes and I press in all different grips.

00:59:34.952 --> 00:59:36.719
So neutral, pronated, all of that stuff.

00:59:36.719 --> 00:59:52.297
And the thing that is the most challenging on my upper body is the typical bench press, right, because we're essentially asking to internally rotate a little bit by turning our hands in that direction and laying down on our back.

00:59:52.297 --> 01:00:02.771
So what that does is, if I'm not in a really great position, maybe the shoulder is sort of pulled out a little bit and we get a little bit of grinding there.

01:00:02.771 --> 01:00:07.652
So we want to be doing this correctly, of course, but a lot of strain when it comes to the bench press.

01:00:07.652 --> 01:00:10.039
So if I want to bias that I need to be able to bring in.

01:00:10.079 --> 01:00:15.282
Something like this, it's real simple Lower the bar under control, press it up as fast as possible.

01:00:15.282 --> 01:00:17.733
Like this, it's real simple Lower the bar under control, press it up as fast as possible.

01:00:17.733 --> 01:00:22.733
If you can, you know, bring the level of focus needed to do eight sets of three the way that I just described.

01:00:22.733 --> 01:00:30.380
It will move the needle on your pressing and if not, it'll move the needle probably because it's 24 reps, but not anywhere near as much.

01:00:30.862 --> 01:00:33.891
Yeah, Intent really really matters in this session.

01:00:33.891 --> 01:00:40.418
You could easily just go through the motions and do eight sets of three and it would basically just be a waste of your time.

01:00:40.418 --> 01:00:49.664
Um minus like super minor adaptation um pressing the weight as fast as you can off your chest is the key.

01:00:49.664 --> 01:00:50.793
It's also not like three reps for time, right.

01:00:50.793 --> 01:00:52.338
It's like lower the bar under control, press the individual.

01:00:52.338 --> 01:00:54.184
That is one thing that people get wrong about the speed work yeah, it's for time, right.

01:00:54.204 --> 01:00:59.106
It's like lower the bar under control, press the individual that is one thing that people get wrong about the speed work yeah, it's just like they.

01:00:59.126 --> 01:01:03.766
It's like three, touch and go as fast as possible, and they're like west side will, will do that.

01:01:03.766 --> 01:01:05.190
But you're not a power lifter.

01:01:05.190 --> 01:01:13.253
Um, that's a kind of different format, gpp format, that they're kind of using, so like if you're finding that it's easy.

01:01:13.253 --> 01:01:28.585
It's like it's easy in the sense that the M is small, right, the loading isn't maximal, but like you should feel by the end of that, by that sixth, seventh, eighth set, you should feel like a bit of a noticeable decline in your ability to generate force.

01:01:28.585 --> 01:01:29.914
Like if you, if you're more.

01:01:29.934 --> 01:01:31.679
You have to bring much more effort to me.

01:01:31.889 --> 01:01:36.835
Yeah, you got to bring the effort up a little bit so like really make, make those last few sets.

01:01:36.835 --> 01:01:38.702
You're not going to fail a set.

01:01:38.702 --> 01:01:46.791
It's more about like holy shit, I can actually feel myself slowing down and assuming that's a result because you were going really fast early on.

01:01:46.811 --> 01:02:05.945
That that should be what happens in these sessions yeah, and the the reason why we give the instruction that we do versus west side is because a CrossFitter is more likely to have so much acceleration in the wrong direction that it takes too much effort to turn around and go back up.

01:02:05.945 --> 01:02:11.503
Those dudes are so fucking tight that even like getting to the bottom is like a whole thing.

01:02:12.010 --> 01:02:16.041
So, it's easier for them to turn around and go in the other direction.

01:02:16.041 --> 01:02:21.990
So that's the thing that you should pay attention to in terms of how tempo it is Like.

01:02:21.990 --> 01:02:36.902
If you really need to go slow to then go up fast, great, If you can bring it down a little bit quicker and not feel like you really are like changing direction and go back up, it can be a little bit faster, but the way down is not really doing a whole lot for you.

01:02:36.902 --> 01:02:48.561
Um, and I find that that CrossFit athletes just their mobility is just so much different that sometimes that lower position isn't as tight as it is for some of the meatheads that can just, you know, crank the bar up and down.

01:02:49.030 --> 01:02:49.190
Yeah.

01:02:50.313 --> 01:02:53.259
All right, we have some touch and go power snatch.

01:02:53.259 --> 01:03:02.838
So, if you're paying attention here, we essentially could have really high end strength with the bottoms up snatch pull.

01:03:02.838 --> 01:03:12.896
We have technique work with the positional snatch and then we have the sort of muscle endurance, cross-fitty, overreaching sets of the touch and go power snatch.

01:03:12.896 --> 01:03:21.260
Combine those with Texas method and we're getting somewhere in terms of, like the strength progressions all coming back together.

01:03:21.260 --> 01:03:25.916
It's very similar, if you did OS one, to the touch and go power clean.

01:03:25.916 --> 01:03:29.543
So you should have a good idea of what the feel is.

01:03:29.750 --> 01:03:33.960
Again, stuff like this is challenging because percentages are.

01:03:33.960 --> 01:03:38.952
We give you a range but the stuff could fall outside of that range.

01:03:38.952 --> 01:03:41.418
Like the range is just there to help guide you a little bit.

01:03:41.418 --> 01:03:42.300
Um.

01:03:42.300 --> 01:03:48.061
So just keep in mind that this session is very personalized because there's also the the skill aspect to it.

01:03:48.061 --> 01:03:55.114
Right, are you bringing the bar back down and slamming it into your hip and then going out around your knee before you power snatch again?

01:03:55.114 --> 01:04:01.554
That's not the same as someone who's straight down from overhead skip the hip, knee bends once the barbell passes it.

01:04:01.554 --> 01:04:02.396
That sort of thing.

01:04:02.396 --> 01:04:05.226
I think people like these too.

01:04:05.226 --> 01:04:07.653
I think people think they're fun, which is funny because they're.

01:04:08.054 --> 01:04:14.215
They're definitely harder, but I think people like a little touch and go work yeah, I mean honestly like've.

01:04:14.376 --> 01:04:20.942
I've done a couple of these sessions, uh, if I'm either short on time or just it looks fun and it is like it's a nice.

01:04:20.942 --> 01:04:24.436
It's a good blend of like strength and conditioning work a little bit.

01:04:24.436 --> 01:04:51.592
Like 11 and nine power snatches Like that's, that's, that's, that's, those are CrossFit numbers Right, and then being able to flush a little bit on the rower in between um makes, I think, you it feels like it feels like I've accomplished a lot in that session and for a gpp athlete like myself, like that's important, but it you know, like knowing what your threshold is for touch and go weights in the power, only movements, I think is a.

01:04:51.833 --> 01:04:54.820
It's a necessary skill for, yeah, eating in the sport.

01:04:54.860 --> 01:04:58.097
So I think there's an intensity is freedom element.

01:04:58.097 --> 01:05:01.670
There too, you can get really inside your head when you're weightlifting.

01:05:01.670 --> 01:05:21.422
It's just so much different than crossfit and touch and go requires so much focus that you can get into your body and just kind of do the work, and I think that that is a welcome difference from having to lock in on individual reps all the time of like a highly technical movement.

01:05:21.422 --> 01:05:31.954
Last but not least, you will Texas method back, squat tempo, pull clean and then, if you're on the strength bias, you will do heavy power cleans.

01:05:31.954 --> 01:05:34.739
So we're bringing it all together.

01:05:35.442 --> 01:05:42.041
I almost always have a heavy power clean in a program where we only do deadlifting and workout.

01:05:42.041 --> 01:05:45.353
I want to make sure that I am once again.

01:05:45.353 --> 01:05:51.510
The power clean brings acceleration to the pulling, which makes us stronger.

01:05:51.510 --> 01:05:55.398
The deadlift typically adds a little bit more mass, makes us stronger.

01:05:55.398 --> 01:06:06.641
So we're making sure we're pulling heavy off of the floor and the weight will be lower than a deadlift, but there will be some speed attached to it and that sort of rounds out the entire ecosystem here of getting people stronger.

01:06:06.641 --> 01:06:12.922
I wonder if because we spend so much time selling the strength bias program on this podcast.

01:06:13.090 --> 01:06:16.590
We get like way more people doing that program just hard.

01:06:16.750 --> 01:06:27.123
It's like there's so many technical elements to talk about to make sure people are getting the most out of it, and the conditioning is very much like pace it properly do the conditioning.

01:06:27.123 --> 01:06:28.472
This is what the sport is about.

01:06:28.492 --> 01:06:36.643
It's a lot harder to talk about that than texas method but, all right, we're going to be quick on the accessory work.

01:06:36.643 --> 01:06:47.025
Um, the difference between the way this is done in the offseason versus like a phase one is that the accessory is the same every single week.

01:06:47.025 --> 01:06:57.298
We want people to be able to progress and accessory work honestly, very similarly to the Texas method, like week one, should be a fucking joke.

01:06:57.298 --> 01:07:04.619
The weight that you choose, the rep scheme that you choose, the band that you choose, the footing that you choose on a ring row, that sort of thing.

01:07:04.619 --> 01:07:06.603
All of that stuff should be very smooth.

01:07:06.603 --> 01:07:12.358
And we're adding two and a half pounds, five pounds, one rep, you know, a lighter band, that sort of thing.

01:07:13.079 --> 01:07:20.784
Um, it is made, the program is made for you to follow the accessories, but we never follow the accessories.

01:07:20.784 --> 01:07:27.311
Um, in order to skip a conditioning piece, to skip a skill that we want to work on.

01:07:27.311 --> 01:07:32.452
It's important, but if you don't have the time to do it, you have to understand the hierarchy.

01:07:32.452 --> 01:07:34.817
This is not a weightlifting program.

01:07:34.817 --> 01:07:40.153
The GPP element has to be brought into this from the conditioning side.

01:07:40.153 --> 01:07:54.903
So you can think about it sort of like the skill, like make sure that you the the accessory is attached to the lift as kind of the one A and one B to tell you, hey, I'm not great at this lift, I should probably do this accessory.

01:07:54.903 --> 01:08:04.411
Or you look at the accessory and you're like that's the kind of thing that's probably good injury prevention for me, like that's what we're looking for and we want you to be able to follow it on a consistent basis.

01:08:04.893 --> 01:08:20.529
Throwing in a random accessory here and there doesn't do a whole lot and I'd rather someone just like take more time to warm up, cool down and do their mobility than to like choose seven accessories over the course of nine weeks that correlate to nothing, um, so sort of like that.

01:08:20.529 --> 01:08:24.914
And there are people who have the time to do it and fantastic, it's really good.

01:08:24.914 --> 01:08:47.442
And my athletes that really, really make these huge progressions over the course of a season almost all of them are in on the accessory work level that held kettlebells over their head for literally hours over the course of the year are feeling a little bit better about that now.

01:08:47.442 --> 01:08:47.722
Yes, they are.

01:08:47.722 --> 01:08:48.787
Um, they told me how boring it was.

01:08:48.787 --> 01:08:53.765
They even sent me videos to bore the shit out of me of them just standing there with kettlebells.

01:08:53.765 --> 01:08:57.695
But, like you know, it worked and we'll take it.

01:08:57.796 --> 01:09:06.682
so something to keep in mind 70 pound dumbbells over your head with ghd sit-ups and a semifinal accessory session.

01:09:06.682 --> 01:09:08.234
These motherfuckers are doing it for time.

01:09:09.497 --> 01:09:14.432
Very true, all right, we're going to jump into the skill work, just like off season one.

01:09:14.432 --> 01:09:21.685
We are going to ask you to choose one to three of these and follow the progression for nine weeks, from start to finish.

01:09:21.685 --> 01:09:23.231
So say the movements.

01:09:23.231 --> 01:09:24.614
First progression for nine weeks, from start to finish.

01:09:24.614 --> 01:09:25.115
So say the movements.

01:09:25.115 --> 01:09:37.300
First we have muscle ups, handstand walk, bar, muscle up toe to bar, and then variations of handstand pushup Based on where you're at in the sport, how much time you have to train and what your weaknesses are.

01:09:37.300 --> 01:09:41.412
You're going to choose one to three of those things and follow them for the entire phase every single time that they pop up.

01:09:41.412 --> 01:09:47.400
For the muscle-ups, we're going to do misfit sets, four smooth sets followed by one max set.

01:09:47.400 --> 01:09:54.176
If your max set is twice as big as your smooth set or more, you add reps the following week.

01:09:55.859 --> 01:09:58.192
Handstand walk progression is very straightforward.

01:09:58.192 --> 01:10:03.356
There are going to be little AMRAPs where we're going to increase how far you're walking unbroken in each AMRAP.

01:10:03.356 --> 01:10:13.043
So let's say it was AMRAP one minute times three 20 foot handstand walk You're going to walk 20 feet, kick down, kick back up, walk 20 feet.

01:10:13.043 --> 01:10:16.536
You can do as many times as you can, and then you're going to do 25 feet and then 30 feet and so on.

01:10:16.536 --> 01:10:27.899
This allows us to ask for the same session for two very different athletes, like can an athlete walk back and forth for a minute straight?

01:10:27.899 --> 01:10:29.896
Like that's pretty challenging to do.

01:10:29.896 --> 01:10:33.238
Can an athlete get one in a minute?

01:10:33.238 --> 01:10:34.755
Can an athlete get two in a minute?

01:10:34.755 --> 01:10:34.975
Can an?

01:10:34.996 --> 01:10:37.293
athlete get three in a minute, Like that's how we can.

01:10:37.293 --> 01:10:44.103
You know you can sort of personalize that for yourself Bar, muscle up volume sets, six, even sets.

01:10:44.103 --> 01:10:45.789
We're just going to ride that through.

01:10:45.789 --> 01:10:47.734
Once again, give yourself runway.

01:10:47.734 --> 01:10:51.280
I could probably do six, Okay.

01:10:51.280 --> 01:10:59.070
Then you should probably start at like three or four and try to get to the point at the end of the phase where you can do seven, eight or nine.

01:10:59.070 --> 01:11:03.581
That would be pretty cool, but it requires you to have some humility at the beginning.

01:11:03.581 --> 01:11:12.595
Total bar misfit sets Once again, four smooth sets, one max sets, finish Um.

01:11:12.595 --> 01:11:25.640
And then we are following the exact same progression of the strict handstand pushup deficit, handstand pushup kipping, handstand pushup um through the course of the phase where you're basically just trying to continue to make it a little bit further within those progressions.

01:11:25.640 --> 01:11:30.496
Choose one to three, Stick with it, Give yourself runway.

01:11:30.496 --> 01:11:32.618
You will be better at the movements.

01:11:34.371 --> 01:11:35.796
Yeah, I don't have a whole lot to add to that.

01:11:35.796 --> 01:11:38.270
You'll see the instructions weekly as well.

01:11:38.270 --> 01:11:43.417
Like this is you know exactly what you're saying the four smooth sets, one max set.

01:11:43.417 --> 01:11:46.939
This progression will rotate for the next nine weeks.

01:11:46.939 --> 01:11:50.115
Whatever, just pay attention to the instructions.

01:11:51.779 --> 01:12:00.431
All right, we affectionately refer to monostructural conditioning as bitch work at Misfit Athletics For everyone.

01:12:00.431 --> 01:12:08.885
You will have a power output bias on the c2 bike real special, real special.

01:12:08.885 --> 01:12:12.323
Fill those legs up with blood and then the blood will never leave.

01:12:12.323 --> 01:12:16.216
You'll get compartment syndrome and you'll have to go to the hospital and they'll cut your legs open.

01:12:16.216 --> 01:12:18.970
Just kidding, it does feel that way, though.

01:12:18.970 --> 01:12:25.203
We had an athlete who yelled I have compartment syndrome after a bike sprint once.

01:12:25.203 --> 01:12:31.078
So we just have to bring that up, cody, please.

01:12:31.078 --> 01:12:35.163
Um, and then you'll rotate on other machines.

01:12:35.163 --> 01:12:44.636
Um, so you know, maybe half of the sessions that you do for power output will be on the c2 bike and the other half will be on just a rotation of echo, ski row, all that good stuff.

01:12:45.478 --> 01:12:48.963
Um, you're going to see two bike zone two on your active rest days.

01:12:48.963 --> 01:12:52.175
Once again, we have that 45 to 90 minute window.

01:12:52.175 --> 01:13:01.301
We want you guys to go longer than you normally would, but we understand that that doesn't fit into everyone's schedule.

01:13:01.301 --> 01:13:04.319
So there is a you know sort of an explanation of this that you'll see.

01:13:04.319 --> 01:13:04.942
That's in there.

01:13:04.942 --> 01:13:12.962
But these windows are 45 to 90 minutes long, um, and the more volume that you get in zone two, the more effective it is.

01:13:12.962 --> 01:13:14.873
Essentially, that's kind of how that works.

01:13:15.775 --> 01:13:18.822
Um, there will be anaerobic work weekly.

01:13:18.822 --> 01:13:26.243
Uh, once again, not going to change, um, run and bike season season, um, so you're going to do plenty of that.

01:13:26.243 --> 01:13:29.822
And then an even mix of other machines outside of that.

01:13:29.822 --> 01:13:33.453
So say, two-thirds of it are running bike, the other third is a rotation.

01:13:33.453 --> 01:13:42.798
Same thing goes for your aerobic work, um, so you just, you know, run bike row, run bike ski, run bike, echo, that sort of thing.

01:13:44.402 --> 01:13:47.175
And we talked about the progressions at the beginning of this podcast.

01:13:47.175 --> 01:14:03.637
But again, just try to pay close attention to what you had for scores in OS one, because that will give you a lot of really good information on OS two, if you are new to the program round one of every single one of these workouts, you should be a hundred% positive about the pace.

01:14:03.637 --> 01:14:15.458
And then I use the projected finish screen on the C2 monitors and if I got 664 meters, I try to get at least 665 or 666, that sort of thing.

01:14:15.458 --> 01:14:22.878
And then, when you get to the end, make sure you note your average pace and that is how you begin to build your gears matrix.

01:14:22.878 --> 01:14:28.095
Do not like, don't consider it a test to figure out what that is like.

01:14:28.095 --> 01:14:30.600
Give yourself, you know, back off a little bit to start.

01:14:30.962 --> 01:14:49.657
You can push, you can drag your average down, that sort of thing, and then use the average the next time you do that same gear yeah, I think the only thing I'll add on the bitch work is that the first two things we talked about are the power output, c2 bike bias and then the zone to C2 bike, and you can think about that.

01:14:49.810 --> 01:14:52.956
You can replace C2 bike with any machine and understand that.

01:14:52.996 --> 01:15:18.801
Those are kind of the two ends of the spectrum as far as, like, I'm going as hard as humanly possible and then you know in the power stuff and then I'm going as probably as slow as I'm ever going to go on this machine in the zone to work um, and then everything else we just talked about or drew just talked about after that falls somewhere in the middle right, and so understanding kind of filling in the gaps between this is the hardest I can possibly go on this machine.

01:15:18.801 --> 01:15:34.067
This is the slowest that I will likely ever go, knowing what know your effort level in all the areas in between using the gears matrix, for example, is how we would, you know, actually record that and and denote the data.

01:15:34.067 --> 01:15:48.413
But also the fact that you're going to see the same thing weekly with just like minor progressions, should allow you know, kind of in um, suggest what sort of pace you need to be holding.

01:15:48.413 --> 01:15:54.695
So make sure you're referencing previous weeks so that you can actually make informed decisions about how hard you're going.

01:15:54.716 --> 01:16:07.055
That's how you make progression on the machines like that and I build the phase based on you being able to take the next step, not just in the progressions but the gears.

01:16:07.055 --> 01:16:19.122
So, like whenever I restart a program and bias, I start at third gear for aerobic and fourth gear for anaerobic, and then I go slower in one direction and faster in the other direction.

01:16:19.122 --> 01:16:20.462
So I go from fourth gear to fifth gear.

01:16:20.462 --> 01:16:25.886
I know that it's going to be between one and three seconds per 500 meter slash.

01:16:25.886 --> 01:16:29.707
You know 1000 meter split on the bike, um, so that's how.

01:16:29.707 --> 01:16:38.470
That's what Hunter's talking about in terms of like use that information, not just okay, it's fourth gear and that was fourth gear Again, I'm going to use it but also fourth gear to fifth gear.

01:16:38.470 --> 01:16:43.479
I know that I'm going to be in that same ballpark and just aim for my average to be a little bit faster.

01:16:44.702 --> 01:16:48.869
The same idea that you'd used on your, your five by five back squat example.

01:16:48.869 --> 01:16:49.430
Right, it's like.

01:16:49.430 --> 01:16:51.136
Here's the middle, I can go.

01:16:51.136 --> 01:16:54.573
I you know, to the right of this I'm going to add five pounds to the left of this.

01:16:54.573 --> 01:16:55.576
It's five pounds less.

01:16:55.576 --> 01:17:07.613
You do the exact same thing with like okay, it's a seven minute, seven minute row.

01:17:07.613 --> 01:17:09.216
Well, I know my seven minute row is about my 2k pace.

01:17:09.216 --> 01:17:22.436
I can go up here if it goes to 9, 10, 11, 12 minutes and I can go faster if it's three, five, six minutes yeah, I mean, it's a meathead creating a program to try to make the fittest person on earth it's what it is like, like I know that that that sort of information helps people.

01:17:22.658 --> 01:17:27.279
Your your bitch, work fact, the conditioning bias additions.

01:17:27.279 --> 01:17:32.353
There will be a zone to run on monday or day one, depending on what your day one is.

01:17:32.353 --> 01:17:46.556
Same idea 45 to 90 minute windows, depending on how much time you have, and then the other bitch work pieces that we do on the conditioning bias and our multi-gear aerobic and anaerobic workouts.

01:17:46.556 --> 01:17:48.855
Um, and it's essentially forced.

01:17:48.855 --> 01:17:50.480
Negative splits is what it is.

01:17:50.480 --> 01:18:07.881
We start typically at the slower gear and we work towards the faster gear and we're showing you like I want negative splits for a lot of my athletes within a single gear, um, but if they're not good at doing that, I give them multi-gear workouts first.

01:18:07.881 --> 01:18:17.100
So it's like all right, we're going to do fifth and sixth and seventh and eighth within this workout and the rest is going to increase and the window is going to go down.

01:18:17.100 --> 01:18:20.150
It's going to be very obvious how you should do that, um.

01:18:20.150 --> 01:18:31.760
So if you are doing a conditioning bias, there is an implication that maybe you're not either as fit as you need to be or as good at pacing as you need to be, and this is the way that I've learned in remote coaching.

01:18:31.760 --> 01:18:50.533
To force negative splits is to give different gears as you go, no different than 5, 4, 3, 2, 1 in a squat, that sort of thing in a squat, that sort of thing, correct?

01:18:50.552 --> 01:18:52.938
Um, we have some pretty deep notes here on the met cons and intervals.

01:18:52.938 --> 01:18:53.921
It says stimulus exclamation point.

01:18:53.921 --> 01:18:58.010
That is the only bullet point on met cons and intervals.

01:18:58.010 --> 01:19:06.104
Um, the reason it says that is because this time of year we are focusing a little bit more.

01:19:06.104 --> 01:19:14.845
It should be pretty obvious, based on this podcast, that we've talked about strength ad nauseum, monostructural conditioning, skill work, accessory work.

01:19:14.845 --> 01:19:22.880
When you go to do sports-specific stuff, we want it to be real straightforward, like when we're in the programming meeting.

01:19:22.880 --> 01:19:32.442
If the format of it's a little weird, if we're like this might be too many reps, this might take us outside of the time domain, we back it off a little bit.

01:19:32.442 --> 01:19:41.974
And if you think that that's a cop out, think again and just do the workouts that are simpler, especially if we're mean enough to make them an AMRAP.

01:19:41.974 --> 01:19:47.382
That's when you get some real intensity but we just don't want the workouts to.

01:19:47.563 --> 01:19:48.104
You know we don't.

01:19:48.104 --> 01:19:54.439
We're not going to drop you in the desert on the muscle endurance workouts, like we would, you know, at a different time in the year, that sort of thing.

01:19:54.439 --> 01:20:01.097
So they're short, they're medium, they're long, Some of them for time, some of them are AMRAPs, some of them are EMOMs.

01:20:01.097 --> 01:20:16.708
They're cardio gas, muscle endurance stimulus, and they just rotate through and we make sure that they hit a stimulus for a broader group of people than a workout might in, you know, like a competition prep or something like that.

01:20:16.729 --> 01:20:18.894
Yeah, I mean I just always.

01:20:18.894 --> 01:20:19.997
I pretty much.

01:20:19.997 --> 01:20:27.061
There are very few instances where I would air an athlete on the side of going heavier or higher skill and slower.

01:20:27.061 --> 01:20:57.798
It's almost like the blanket recommendation for basically everyone is like, if you're on the fence about modifying a weight, modifying a skill, modifying a number of reps or whatever, air on the side of a version of a workout that forces you to move fast and complete the work as quickly as possible or do more work in less time, right, it's not impressive to say I did the workout as prescribed and we're nowhere near the intended stimulus.

01:20:57.798 --> 01:21:04.279
Your score is at the very bottom of the leaderboard by, you know, 20% compared to the next person.

01:21:04.279 --> 01:21:06.503
It's irrelevant.

01:21:06.503 --> 01:21:09.537
Your body doesn't know that.

01:21:09.537 --> 01:21:11.341
That was quote RX.

01:21:11.341 --> 01:21:15.360
It just knows that that's the volume of work that it did.

01:21:15.360 --> 01:21:17.317
Here's the adaptation that you receive.

01:21:17.317 --> 01:21:24.663
If you do more work in less time, your body will elicit a broader and better adaptation.

01:21:24.663 --> 01:21:28.037
Err on the side of faster.

01:21:30.221 --> 01:21:30.403
True.

01:21:30.403 --> 01:21:35.622
So that is off-season block number two.

01:21:35.622 --> 01:21:55.297
In a nutshell, we are essentially continuing down the path of like I really like to sell the idea that the athletes that make it further in the competition season do not have as much time as you to improve, and this is the only way that you're going to catch them.

01:21:55.297 --> 01:22:01.069
Um is to take advantage of that time, and I know that that's really challenging to wrap your mind around.

01:22:01.069 --> 01:22:08.859
Like, I got to basically train year round to get to the, to the place that they're at, but they did that in order to get to where they're at.

01:22:08.859 --> 01:22:16.092
So you're basically just at a different point in your career and being able to, like, dive into.

01:22:16.313 --> 01:22:20.337
Two thirds of your training is segmented and one third of it is sports specific.

01:22:20.337 --> 01:22:31.132
You can move the needle on things that you need to and then, when phase one hits and everyone's back on the same program, you're in a place that's very different from them.

01:22:31.132 --> 01:22:33.097
Like, they went out and expressed their fitness.

01:22:33.097 --> 01:22:35.073
They, you know, did a bunch of deloading.

01:22:35.073 --> 01:22:36.537
You know they did these really.

01:22:36.537 --> 01:22:38.442
You know challenging peaking phases.

01:22:38.442 --> 01:22:40.712
You know a lot of them had to do two of them.

01:22:40.712 --> 01:22:46.421
That's how you catch up, because if it's just one to one.

01:22:46.421 --> 01:22:49.725
If you're training the exact same way, is that athlete that's better than you.

01:22:49.725 --> 01:22:54.274
They're eliciting, you know, a different adaptation because of how hard they can go.

01:22:54.274 --> 01:23:07.707
So use the time, take the time to go in and do it now so that you can, you know, make up ground on who you're trying to make up ground on, or the athlete that's in the same position as you that is not taking this time of year as seriously.

01:23:08.768 --> 01:23:23.560
Yeah, I think, if you know you, what, what happens to you in March, april, may this time of year is largely a result of what happened to you in Mayune july of last year.

01:23:23.560 --> 01:23:43.577
So, just setting yourself up, if you're, if you're somebody who you know gets through the open, whatever stage of competition you're at, and you're looking to your left and your right, you're saying god, like where, what, what am I missing, what am I doing wrong or whatever it's like you ask, look at those athletes and and say what, what were they doing at this time last year, did they?

01:23:43.577 --> 01:23:59.296
You know, we talk about the runway for Texas Method, like you're currently on the runway for the 2026 season, and how you choose to approach that will largely impact your results eight, 12 months from now.

01:24:00.480 --> 01:24:02.295
True, can we do it?

01:24:02.295 --> 01:24:03.912
Yeah, boy.

01:24:03.912 --> 01:24:10.274
Thank you for tuning tuning into another episode of the misfit podcast off season block two.

01:24:10.274 --> 01:24:13.520
Get started monday, may 26.

01:24:13.520 --> 01:24:17.351
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01:24:17.351 --> 01:24:22.057
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01:24:22.057 --> 01:24:28.786
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01:24:42.002 --> 01:24:42.622
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01:24:46.057 --> 01:24:47.520
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01:24:48.042 --> 01:24:48.243
Later.