 this week on the podcast we're going to answer a question from the community now if you know jacko well you know that he likes a little bit of alliteration and that's not a quiet alliteration because it's a q and a c but it's a pretty good go for a monday morning we're who this could go anywhere today jacko is in his campervan in devon coming to you live off his hotspot i'm at home we've we've got minimal script planned this is literally as raw as it gets jacko good morning hey hey good morning well there's a delay hey but the the after production team will obviously you won't notice delay as you're listening to this because obviously we'll have had that all sorted out so what is uh before we get into the question i'm worried the production team is going to it's going to bin us off after this one today the production team might say no more you know that other production team that's not definitely not me just just wet the appetite of like what's the um what's the theme of of of the question not necessarily the whole question what's the theme of the question that's a good point i've forgotten the algorithm i've not told people we're going to do the first three seconds um we're going to talk about training stimuli our stimulus and can you get multiple adaptations at the same time this is a question that a lot of people want to know the answer to and it's coming from our great friend mr wesley hymans and we're going to answer that for him today after we've told you about what an incredible opportunity it is to go and use all of those training stimuli in one superb event which is a spartan race yes we have got to obviously thank the sponsors of the podcast um spartan race and they have been lucky enough and grateful we're grateful enough because of their um what's the right word what's the word i'm looking for um generosity generosity yes now they've given 53 spaces to come and join us at a spartan race now they're starting to uh not be many left but you get to join us for free by simply uh tagging or taking a photo or video of you training for a said spartan race and uh tag importantly spartan race um sorry hashtag spartan race at spartan and then also tag us so we can see it at score class next and importantly send this send it to us in a direct message so we can see we validate all of those things and then we will send you the free code now you can join any spartan race that you want link is in the description of the uh of the podcast you can do anyone you want okay but it would be nice if you can come and join us on the 16th of uh july for the one in the midlands and we're doing the morning race there's a team called school of calisthenics obviously and we're doing the 21k aren't we timbo yeah do you want me to tell you how my training is going for the said 21k spartan race the beast well i'll be all right with the running bit but i don't know that i'll be strong enough to pull myself across any of the obstacles that's my worry well this is going to put a lot of people at ease because if you're worried about not having done enough training for such an event don't worry because i have done none as well so we're all going to be in the same boat i have just continued doing what i've always been doing or what i've been doing in recent times and done nothing in specific i have done no running well we literally no running so that is where i'm at we'll do an episode on the podcast afterwards of like how good is crossfit training in calisthenics for spartan multi races and you'll get to see shall i let you into another secret i'm not doing that much crossfit either so let's save that for another day about how i am strategically not preparing for a spartan race as a 41 year old male with a significant still remaining level of audacity what i think my natural athletic ability is let's call it a taper but i'm gonna go because it's yeah tape i've been tapering for the last two years for an event i didn't know that i was doing um anyway i will look good that the point important thing is i might look in pretty good nick which is going to be important around kilometer one and less important if i can't make it to kilometer 22 to 21 but anyway we're getting bogged down an introduction to jacko as usual let's get into the answering the question from wesley about different change stimuli because i think a lot of people have this question these days because everyone's a bit everybody wants a bit of everything so let's tell you how to get a bit of all that and what the opportunity cost is roll that jingle listen players you're listening to the movement strength and play podcast by the school of calisthenics here are your hosts tim and jacko so tim you are officially question master for this one you have the question um let's hear it well i'm going to paraphrase it for you because it's otherwise it's a bit long-winded but basically the question from wesley is that he understands that you can get different adaptations through different stimuli okay first rule of training is going to be specific adaptations to impose demand you get what you train for so if you lift heavy you get good at lifting heavy weights if you run long distances you get good at running long distances the body will respond to the stress that you place upon it so what wesley's question is is is it possible to get different adaptations within one week so let's say he's got five days of training can you do some endurance type training on a monday and friday some hypertrophy on a tuesday and thursday and some power strength training on a wednesday he says this is the bit that i like particularly and i'm just going to put it in there but is the body going to be able to recognize the stimulus or is it not worth setting up a training week like this and it's better to therefore better to do different blocks of specific training where you might focus on one thing like just going to do an endurance block just going to do a hypertrophy block and those might be six to eight to 12 weeks long now jacko i know that you will lean on my um detailed and expert understanding of the science of periodization loose um but i'm going to let you go first with your let's go for some general context that will probably resonate better with the people than when i start banging on about boring stuff that's in textbooks that nobody wants to read now i think i was thinking there's a song that springs to mind i know started last week's podcast with the song it reminds me it reminds me of um bas lerman's wear sunscreen where it's like the long-term benefits of certain and so basically i'm going to give you just some um a person personal experience and tim's going to give you the science um one and i'll use i'll it's it's good actually sorry to interrupt jacko it's good to do it this way around because if i go first it'll be a very short podcast but that's i'm wetting the appetite for what i'm about to say yeah perfect um and and and another little bit of context and to show that there's more than one sort of question but another someone else had sent a message and got got deep into the algorithm actually because this was literally just over the weekend um hi jacko tim long time soc podcast admirer tick okay um they didn't actually say what their name was on instagram it's intermittently underscore fast so if you are a shout out yeah admirer it's nice and it's a it's it's not exactly the same question but the context is the same for what i was going to just wanted to share from a person experience and they basically were like oh i've been getting into some like long distance running as well started with some like 5k runs etc um but love doing calisthenics as well how do you do muscle ups and all that type of stuff um still maintain like an athletic sort of like look to the body so there's that element in their mind going as well but do all that running um and sort of uh i felt a little bit weird personally i felt a bit bad sort of writing it but i was like i just have this is the this is my truth and this is just honestly it's like you can't i was like i am nowhere near as strong as i was at things like pull-ups or whatever else as strong now as i was a year ago or probably two years ago because i'm not doing as much of that and i'm doing more running and you can't have everything and i haven't done a muscle up in months one because i ain't got anywhere to do them we've talked about this before um but two it's just not a priority right now for me to say i still do some handstands and stuff like that but my training is more based around like simpler calisthenics movements you're still working like base level stuff but i'm probably just going i'm edging towards some more strength endurance work not maximal strength stuff so i can't i i'm aware that i can't have it all i've fallen into the trap many times before like trying to have it all and you just make very little progress on anything because i've started i've signed up to do a stupid ultra barathon event and i've been running up a few hills a few months ago going um yeah this is hurting and all that extra weight on your biceps is not really helping right now is it so it's almost like and then seeing really skinny people just floating up hills that you like probably it's and then i'm like probably could do losing some weight but then i'm like but i don't want to don't want to lose weight and then there's this battle of like oh i don't want to be skinny but then i don't want to be heavy and it's like you can't have everything and i think it's a nice little element breathing on from one of the podcasts we did recently where you were talking about i would yeah go on well just gonna say but you're talking about look um just train how you want to train what you want to do this is a delay jack this is the delay this is the camper van delay let me get all i'm saying is that just this is the editing department not gonna like this one that you're you said something the other week that was like i just need to do what i enjoy doing in training and i have my body looks afterwards like that's just how it looks that's and that's fine i think there's a nice ring to that message as well this is aside from the question but will you feel do you feel that you will enjoy how your body looks when you have got your those short shorts with the high side split and those endurance type looking legs you know what i mean i am going for a training methodology based on something i heard um bryan mckenzie say a while ago that after 10 miles all that happens is your body is just chewing up your own muscle so he was like he's done an 100 mile ultra based on never running more than 10 miles in training he'll have done a lot of 10 miles presumably in training maybe like for every day for however or what i don't know but the and and he was saying like actually if you build more strength then you'll got a little bit more base to lose rather than before you completely break down so i'm going for a little bit more of that and and we'll see rather than doing like an absolute insane amount of mileage but maybe we'll see we'll see we'll see um so yeah you can't have everything but the flip side the caveat to it from just personal experience when playing rugby and i was lucky enough to play in a professional environment where we had all of our training laid out and done for us we did do endurance we did do repeat sprints we did do agility we did do strength we did do power and we also did all of the rugby training as well so and that would be in literally in one week we would do a whole host of those things now all that meant was as a rugby player you needed an element of those um those those abilities so you train those modalities but you're not the greatest distance runner you're not the greatest repeat sprint ability you're not the strongest you're not the most powerful but you're an accumulation of those things because that's what that sport provides and i think when i flipped that round to go now well now we're just training for like for life really going well what do i want to be able to do rather than like what that's going to be like in terms of like from what we were doing from rugby um i'll just use that example because we both know that um and then just building your training around that which ultimately comes back to what you said in the other the other week in the podcast we're going like well do what you enjoy doing a lot of not not to then shy away from things that are going to make you better that you still need to do because it's like a weakness thing but um focus a little bit on that unless you're um you know your training as a you know who knows there may be the odd professional athlete that listens to our podcast and then they obviously can't go into training and say hey Tim and Jack has had to do what i want to do so i'm doing bicep girls today and they're like a swimmer and you're like maybe not probably not um just think let's just me just cover off that sports one for anyone listening who is playing a team sport and thinking about what that looks like it's extremely difficult for most people in season to get significant gains because you've got this issue around training and recovery from match play as well so typically in season from a sports performance perspective we're looking at maintenance you might get some incremental gains when you depending what the fixture layout is like but if say for example if you're training twice a week you've got a game at the weekend and that would be anything from like you used to train twice a week jack on the pitch right i guess uh on the fit and three times four times maybe like four on the field something like yeah so being able to kind of maximize those what we would call technical sessions you don't want to go and smash yourself in the gym so that you then actually can't perform the technical element of the of the sport or you're then tired for a weekend so this would be a typical one for rubber players would be like wendy train legs because you might train you might play saturday or sunday you do your legs you then got probably a relatively harder training session at the beginning of the week maybe tuesday wednesday because you're then going to try and taper down for the weekend so you just got this kind of constant thing of like when are you going to do this high high intensity work so just bear that in mind and that's typically why the pre-season element for sport seems to be important because you're just going to try and bank as much as you can in the beginning early phases where you're not playing or you're in your pre-season fixtures and then you look into basically maintain that and nudge that along for the rest of the season until you repeat the process of following year jacko any closing thoughts on that before i move on something you've mentioned a phrase you've mentioned before minimum effective dose during the season is is what's like a really good s and c coach is going to do with you and as always there's there's there's the odd like sort of freak performance in there that um we we did have guys um like p b and on a few things like back squat and stuff like in season but that would be someone that's like not getting not forwards like it tended to be someone like a fly off or something like that where you know you've not been hammered all all game and um you're not carrying loads of niggles and stuff because some sometimes it was it'd be a case of like not even just maintenance it'd be like just put the body back together as best as possible before the following game the week after but it depends on people's people's competitions that maybe may maybe perform weekly i mean i always think of things like you know ice hockey and they play like friday saturday sunday or they play at least twice at a weekend i'm like how the hell do they do that but yeah and then you got the baseball they play 120 games a season 120 games how do you take it crazy yeah exactly well it's all right because sometimes you don't even hit the ball and that's okay so that's part of the sport actually if you hit it that's actually anomaly um there's a minimal expectation to actually hit the ball i've been to baseball game once it's really boring um oh gosh that might rub some people the wrong way um and right okay let me get into a little bit of so what that's kind of that wasn't your question wesley but we thought we fancied answering a bit about sports performance because that's what we know so now let's talk a little bit more about general general population approach to periodization so the short answer and we are now 15 minutes into your to your question is yes you can train multiple stimuli at the same time and the simplest thing that i can do for you in this one is just tell you that it all comes at a cost of you're basically trading off against what you would get if you just did one big block of trading so what i mean by that is if you're going to go do hypertrophy training because it's probably the best example i can give you if you do one or two days of hypertrophy a week that will give you something but it won't be as good as if you were doing five days of hypertrophy a week and that sounds like really simple and probably like yeah it's obvious to him but with hypertrophy one of the biggest things you need to do is get volume in so we need to be hitting between 10 and 20 sets per muscle group per week at an appropriate intensity so if you if you're kind of getting four sets of eight in on the chest and on a on a on a Tuesday and doing another four sets of eight or five sets of something on a on a Thursday and you wanted to try and do a whole total body split like it's just going to be difficult for you to accumulate the kind of volume that you need across the week now let's throw on top of that you're going to do some endurance work on a Monday Friday well you've got to for hypertrophy to work you've got to be in a calorie surplus so you need to be making sure that you are eating enough to offset what you're going to go and do from an endurance perspective where you might go and chew through five six hundred calories in a workout or if you're doing super distant stuff you could easily go and chew through a thousand that's going to be potentially detrimental to your hypertrophy gains because the body won't build muscle unless you're in a surplus the power stuff kind of fits in fine with that right so maximal strength is kind of more like a neural adaptation with the power stuff on top of it so when you do that how that fits in depends on the level of fatigue so if you are wanting to do something like that like a mixed um mixed phase training we often call it like a conjugate phase or sorry concurrent phase where you've got multiple things operating or or targeting at the same time the best thing you can probably think about is maybe splitting those into trying to get two adaptations at a complementary around the same time there's no reason like in sports as jack has said you might have an endurance type day at the back end of the week at the beginning of the week you might do you max strength power stuff when in theory you've had a rest day and you're a bit fresher you might throw a hypertrophy session in like those sorts of things work quite well the strength adaptations work quite well so power and maximal strength at the beginning of the week maybe go hypertrophy and strength endurance towards the end of the week the endurance type work though how you're doing your conditioning stuff is going to need to fit in a little bit strategically around that because you probably would want to be doing that again at strategic times during the week but realizing that all of that stuff in the same week is just going to be detrimental to any independent individual adaptation and you're going to get from a specific stimulus so to wrap all of that together yes 100 you can do it the body will respond how you strategically put those together is going to determine how effective it is and just be realistic in that you are not going to get as strong from doing a concurrent type approach we've got lots of things going on then you would do if you were just doing four sessions of maximal strength lifting a week and a fitness session for example it's so it's used to just the trade-offs so it's down to deciding whatever you want how you want to mix it how important those adaptations are to you and just know that you are going to get what you train for and the optimal way is needs to fit what you want basically jacko did i do a decent enough job on explaining all that yeah no um it's i always like the way you you explain things um clearly even even if you think oh it's going to be science and people are going to be confusing for them it's not it's it's clear and it made it just made me think then towards as you're coming uh towards the end then i was thinking like well if i break in my mind sort of break down example like well what do what do we reckon an olympic weightlifter does it doesn't like go swim in it don't go like cycling because it's just is going to focus purely or he or she is going to focus purely on like literally like the olympic lifts they're probably the training becomes very narrow the better you want to be at just one thing and it actually makes me think of like the um podcast we did with the we move guys about like be more of a generalist well then because you like doing lots of different things you get we always say this don't mean like you get what you're trained for um i had one tiny thing to add into the um calorie surplus element um which i call the ross edgley diet um everyone saw what happened to ross edgley as he swam around the uk he got bigger and he was swimming 12 hours a day um and it's a case of like at the weekend i ran 40 miles and um you're just eating as you're training is the um is the secret in eating um it's one of the things i love about um doing lots of running is uh eating a lot it feels it's just like snack time constantly yeah yeah if i wrap this up wezzy with a little bit i'm talking wezzy now directly but anybody who's listening and finding this interesting if i wrap this up with a little bit of kind of what i would do as a person not training for a specific sports objective but looking for a more concurrent type approach to my training so i'm not kind of like just all in so i don't like just doing strength work these days because it makes me feel like i'm not fit i don't like that so i'm having some level of conditioning so i'll typically at the moment thread through one primary strength focus throughout my week so that would at moment be some general kind of conditioning type base level work around general preparation phase with a lean towards hypertrophy rep ranges because i'm basically building towards some more max gen stuff and just coming through a slightly adjustment in my training so i'm typically working six to ten rep ranges three to five sets at the moment probably training five times a week but one to two of those sessions will be a purely conditioning based focus so as i'm conditioning i mean fitness so at the box that i train at now there's a intervals based session three times a week and i'll drop into one if not two of those depending on what the week looks like and it is just a combination of like moderate intensity urg stuff so like conditioning pieces on rowers and bikes and skier exact sort of thing some running involved in it there'll be some body weight stuff involved in it there might be some kettlebells some dumbbell work it's just like a big kind of standard crossfit style hip type move um class but without any of the complex movements in there like olympic lifting and gymnastics calisthenics that sort of stuff other than like pull-ups particularly typically so what that means is that i can focus on the one major objective but i'm going to supplement it with the other stuff which makes me one feel good but also makes me kind of make sure that i'm kind of just keeping these other the other balls in play what i don't typically try and do is have a max strength or power type focus at the same time as a hypertrophy focus and then try and stay fit at the same time because i just can't get that amount of volume in during the week i feel like something doesn't get the doesn't get the focus that it needs and the landing point on this one for me is that i take a much longer term view on my training now so rather than trying to get all of this in the next six to eight weeks i typically now think about six months so rather than kind of going um i want all these things now i'm kind of thinking how do i get a couple of these things now with a view to lay in the foundations to get better results from the next phase so to give you my last final example if you build more muscle bigger muscles can produce more force therefore if you go into a maximum strength phase you've got basically a bigger tank to play with so hypertrophy is useful in building more max strength if you build more max strength you get more power adaptations because narrowly you start to do better work around priming the system to then go and be explosive so you can have these themes as you go through but if you're doing a max strength block there's no reason why you can't throw a cheeky foot pumping on a friday if that makes you feel good like just realize that you are not going to turn into a bodybuilder by doing that and let's be say like you can then also so i'm going down rabbit hole now i didn't think i was going to do this but you can also get bigger from max strength training so just because it's five reps are not six doesn't mean you're not going to get hypertrophy gain power lifters are pretty big people and there's benefits of working across that rep range so like five or six reps is pretty good and 12 to 15 reps is also pretty good for hypertrophy so you really don't start diving into detail and i hope if that sounds confusing go back to what i said first and make it simple and then understand that get that nailed down first and then you can move to kind of a bit where you really start to kind of play a little bit more with reps and sets and variables and and that sort of thing um for those people that want a bit of a mixed approach it's possible jacko isn't it i'm going to tease it and put it out there we might have something for you which might be of interest in the future keep your ears peeled ears peeled or eyes what is it eyes peeled not ears hopper ears keep your ears to the ground pricks ears pricks eyes peeled whatever it is this might be something coming which might be helping a little bit as to this regard in terms of people that want some more structure to their training program designed by people who maybe have got a bit of skill in the game you heard it here first that's just to make the crystal clear the score cast tanks are bringing that out oh they would never have guessed that they would never have guessed it would be some points when it's ready going to be launching a weekly training uh design a program that people's literally goes to the gym and go right while i've gone this week and here's reps and sets they would never have thought that i was talking about that yeah i reckon you should put that in an app tim that would be good wouldn't it if it was straight onto somebody's phone anyway but with no set time frames as of yet can't commit to that yet but coming soon i hope that's been useful coming soon yeah so yeah i hope that's been if anyone's got any other questions off the back of that this is a massive subject and it really the easiest way to go is it just depends but understand that you the real basic principles as a recap you get what you're trained for if you try and do everything at the same time you it's like my knowledge i normally use is that blackjack right you're playing lots of different hands at the same time you're not used to bread betting so you're not putting down all of your cash you've got onto one hand therefore the wins that you get are going to be smaller and sometimes you lose rather than winning the best way to play jet blackjack to get the best amount of returns probably to put the most amount of money down a single hand because you're going to be betting more on a single adaptation but that's not what we always want so just accept that spread betting is useful but you gotta kind of maybe do it with the expectation or be realistic about what you're going to get done and to finish on a quote from billy's girlfriend in white men can't jump sometimes when you win you really lose and sometimes when you lose you really win you must have seen white men can't jump billy's course i am billy um anyway on that bombshell let's sign us off to that's enough of that for today until next week keep exploring your physical potential with movement strength and play class dismissed