 Welcome to the podcast. I like that. I just told Jackie not to shout down the microphone. That's what he brought back for the second one. Keep going. I'm excited. I'm excited and trying not to shout because it's 2021. I was going to say 2021. It's not. I'm sorry. I've got no idea what it is. It's 2022, which is difficult because actually, as we record this now, it isn't 2022. It's 2021. But as you're listening to this now, Timbo, welcome to 2022. You are literally in the future, my friend, as we record this podcast. But people listening are in 2020. I hope you had an amazing Christmas. I hope you had an amazing new year. And I hope you're ready for an amazing 2022. Well, that's a big start. You've traveled in time. You've laid out that you've laid your stall out for this year. Well, Jackie, that is going to be the theme of the podcast. How did you feel being in the future? Are you ready? I'm more excited. I didn't even realize. Yeah, I don't know. What did you do for New Year's? Bear in mind, it's not New Year. Probably had an early night. See if we could offload the kids at home doesn't want to bed early. Probably what it was. That's the plan anyway. Right, today we're going to talk a little bit about what you can achieve in a year. Now, a year is, I think, as I've got older, go by quite quickly. But if we're a little bit focused and get committed down a particular path of pursuit, as a few peas for you, Jacko, you can actually get quite a lot done. And we're going to talk about what you can do in a year and how to maximize what you can do in a year. And actually, when we think about training, we're so conditioned now because of our, I'm not going to get the rabbit hole of our brain shrinking because of certain influences. But we often think in six or eight week blocks, well, from a training perspective, it takes quite a while to sort of really achieve anything of any real value. And we need to be thinking in bigger periods. So we're going to talk a little bit about some basic principles of periodization. We're going to wrap that into actually what that means and how you can use that to support yourself, to achieve your goals over a longer period. And that's really where we need to be setting our sights. And if you haven't got on board with it yet, we're hopefully going to change your mentality and mindset to a long-term approach, hopefully by the end of this podcast, you are thinking about, okay, what I do tomorrow and what I do this week in training is important, but actually it's what I'm doing for the rest of the year that's going to help me achieve some of those goals that you might have been setting over this last week as you reflect on what you're going to want to achieve this year and to help you do that, Timbo. I'm going to make a quick quiz. Yeah, hold on. If I said to you, one pound 43, what would you think you could get for one pound 43? Well, for one pound, I can get a liter, and this is great value to be fair, I can get a liter of organic grass-fed milk. Yep. And with the 43p, I don't know. We're going to split it up. You can barely get it. You could probably get it. Anything 43p. Yeah, because you could get maybe like a chomp or something. I don't know, chocolate's quite expensive. A 10p chomp. Now I'll tell you what you do. Inflation's crippled us, isn't it? I'll tell you what you do. You save you 43p and you wait till after Easter because you could probably get an Easter egg in a sale post Easter. Those babies are cheap after Easter from maybe 43p. Let me tell you what you can get for one pound 43. One pound 43 will buy you one week's access to our online training programs. But I don't want a week. I want a standard annual membership. I don't want a week. Yeah, I want a year. I've divided it down. So basically it's 74 pounds and 25 pence, I believe it is, for a whole year of access to our standard annual membership packages, which includes 12 training programs. It's got all your favorites. It's like a selection box now, isn't it? It's got your handstands, because a guy who actually does the train ride down to Manchester, I go to Manchester quite regularly and I love it. Because he comes down the aisle, I'm digressing this is a good story. And he always, I've been going to Manchester for six years and the guy's been on the same train for six years, but he comes down and he takes such joy in his job. Your chocolates, your crisps, your black tea coffees. Is it P-A-K? It almost is. But what he does is he goes the whole length of the carriage and it's something different all the way down. He literally goes to the whole train with the tone of voice that he does it in. So I'll do this presentation now, but what's in the annual standard membership in the same style as my mate from the train? So when you take your 25% off to get it for 74, 25, and you've done your seven day free trials, you've had a week already for free, then what selection of things will we be working for, Timbo? Your body weight basics, handstands, human flags, back levers, frog to handstand, muscle up, strength and play programs. VIP memberships, push up. Classic. Anyway, 74 quid, 25% off the main price, which is £9, reduced down to £74, £1.43 a week to access to all of that. And if that wasn't just coming for seven, based on that joke alone, was worth a seven day free trial. So come and check it out because it is class. There's a job for you after all of this in advertising, isn't there? Yeah, guys on a serious note like having that, having knowing that you've signed up for something for a year, the investment is, it's the time. It's the time to actually learn about your training. It's the time to put the actual training into practice. You know, the fact that it's just 74 quid for the year means that financially it's not really the investment. The investment is what you're gonna be able to do in time. So if you are committed to making real change and real progress with your training and how your body feels, then we would love to welcome you on board and what you're gonna get for that is support from the coaches throughout the whole of the year and then really importantly, the community of other online people just like you, just like me, and just like Tim, all trying to work together and supporting each other. So come join the party, be part of the School Class X family with your online membership, 25% off. The code is New Year 25, but don't worry. When you get to the checkout, the code's already in so you don't even have to worry about it, but just so that you know that there is one just to make you feel better probably for some people that everyone loves the code, don't they? Oh, you got a discount code. Yeah, but it's already applied to it, worry. I'm one of those people who always searches, you know if I'm gonna buy something online, I'll search discount codes. So it's to try and find one for like 10, 50% off. Yeah, but what is it with those sites? It's like, oh yeah, I found 10 different ones, none of them work. It's like, who's made a website that's just called like vouchercodes.com and just has loads of codes and none of them work. This is my theory. I don't know if I'm right or not. I think they're just affiliate links. So you go through, they tell you they've got a code, you click on the link and go through, you go on and buy it anyway and then they get an affiliate. They're like, yeah, 50% off, yeah, couponcodes.com, yeah, 50% off, yeah, no worries. And it never applies. This, that code, sorry, that code's expired, but we're still tracking your cookies. Yeah, but buy a big TV anyway now. I left 5%. I got a TV last year. I got, speaking of good sales, I got a TV last year, smart TV. I've just paid my TV license again. Just got back on board. And, well, no, sorry, renewed this year. It's painful having to pay that again, but anyway. I haven't paid one, I've got one. Don't watch TV. Smart TV, JVC, old school Arsenal, remember them? They were like 170 quid. Bangin'? It's like, that's not as good value as £1.43 a week for your training, but it's not bad. Right, we've spent 10 minutes talking. I know, but do you know what? I'm going to segue this in. If you spent one year watching television, you're going to be far worse off than if you spend one year spending your year on calisthenics training. And you'll have achieved a lot more and learned a lot more along the process. Right. There you go, I've got one. Sorry. This is a new year. We're coming in hot this year, aren't we? Do you know what this is? We're recording this in 2021. We're tired and we need to, our minds aren't much. It's talking about men on the train. If I bought that TV last year for 100,000 quid, it was great value. Actually, how many school cast that it's memberships could I've got? Two in a bit. I don't know the exact math. I don't know if it's a decimal basis. I'm terrible at mental arithmetic. I didn't fur the maths thing, you know, the one-on-one modules. Oh, you're right. People are like, you're terrible at podcasting. Get on with it. Right, let's do it. I don't know if that's... Sit back and enjoy more of this. Probably hopefully we're going to try and live it a little bit more. I can't even think of what's going on. What are we going to be? We're going to be enlightening and inspiring and encouraging and focused. Streamlined, we'll see. Right, sit back, enjoy us, try and have an intelligent conversation. On the first podcast of 2022, roll that jingle for the first time. Listen, players. You're listening to the Movement, Strength and Play podcast by the School of Calisthenics. Here are your hosts, Tim and Jackal. Right, so, yeah, let's bring things under. Let's bring things under somewhat of some level of control. Before we delve into a little bit more of around the advices and sort of the things to help people with how we go about taking this longer-term approach to our trading and the benefits of that and the, you know, you've talked about consistency being the superpower, which I do really love. But to give a bit of context from ourselves, what either in this last year have you changed slash achieved slash like something that's been a difference that you, and then either that or any other year, just to give us some personal context of like, okay, in a year, like this has happened or this is something that's, or, you know, it could have been something in the past we get, like, actually, because I sometimes look back and go, crikey, you know, you feel like a year goes really fast but then you actually, we're only going, well, so what did happen this year? And looking through your phone photo, you know, like your iPhone will show you, like, oh, this time last year you were doing this. It's like, crikey, actually, yeah, a lot has happened. So do you want to kick us up? Can I give you a little quick analogy? So just from an applied analogy from the world of sport, just to kind of set the time frames a little bit, if you can't do a muscle up or a human flag or anything that you're trying to work towards for that matter, it's a similarly, contextualize it in the same thing as like trying to achieve a personal best. It's a way that you've never moved before if you've never done a big muscle up. Now, if we are preparing an athlete for a competition and whatever level doesn't need to be a high performance athlete, it can be somewhere in the same level. We don't start eight weeks out and go, let's just try and do this thing we've never done before. We'll often spend 12 months doing it, if not longer. And so we'll often reverse engineer things. So if we know where we roughly want to be in four years time, we then work out what those individual years look like to build towards that picture. So when someone tries to sell you a short program or we're still, we kind of program hop from different programs to different program, we never spend long enough in a coach's or a school of thoughts or a sort of philosophy to really sort of get that adaptation. So if we jump from one program to the next, we might only ever get snippets from it, whereas if you go, like if an athlete works with me for a year or longer, they're working in a process which is cohesive and joined together and one stage fits to the next. If they jump with me for a bit and say, well, Jack and I didn't work together. And then you went to Jacko for eight weeks and then you went to some other strength and conditioning coach for eight weeks. They never get anywhere because you never really get in that consistency of training. So just have a think about that in terms of how you look at your training and maybe that just helps to kind of give a little bit of a texture. In terms of what I've achieved in the last year, it's been relatively transformational really because I've sort of, my training philosophy has changed a little bit in that I'd spent a lot of time during the lockdown training at home by myself and that was okay. I'd done like, I tried early morning sessions. I was getting up before we had Naomi in my second, who's now nine months old. I was getting up at sort of 5.30 in the morning and training and that was good. Like I did at the end. I remember you going through a phase of getting up really early, you had to train it. It was all right. It worked for that period. Actually, I used to quite enjoy it. Naomi's a really light sleeper so I literally don't dare move anymore because if you wake the baby up at 5 in the morning and everyone's grumpy. And then over the summer I started playing around with a little bit more lower body strength stuff. So doing some quite high volume like weight vest things, which kind of just prompted me into sort of like just rethinking about what my lower body training looks like and wanting to get back into a little bit more sort of like loaded strength work. Still calisthenics and body weight training largely for upper body stuff. And then, yeah, I've kind of come through this end of the year. I've started CrossFit, but like I've even just as examples, and this is just to show you that we are not just kind of like spouting this because it's been a year of the year. This is genuinely what we, how I've structured my mindset around this. I've said to people, I'm going to do CrossFit for a year. And because it's going to take me a year to either one, get half decent with it, or two, understand it better. And three, to get any kind of adaptation that I'm going to get from that form of training. So I'm literally, I'm in for a year. And that's not even BS. Like that is exactly, and then at the end of the year, next year I'll decide if I want to do another year or not. But I didn't go, I'm going to go for two months and see how it goes. Like if you don't like it, then that's fine. I don't, don't flog it out. But even training sometimes is difficult. Like there are periods in your training where it is not that much fun, but you've got to stay the course to get, if, if what you are working towards, and this goes back to the podcast where we talked about your why, if what you're working towards is of value enough to you, there are going to be some places where it's hard. And you've got to go through those to get to the end point that you're, you're, you're targeted. Is that as the question at all? I can't remember what it was. The question was to do with what, like, what, what's potentially been changed for you in the year or, I don't think I've achieved anything. I can't go, I've, this year, I had, can now do this, that I couldn't do this time last year. I don't think I've done that. I mean, some of that, my training has gone more broad and more generalist than I was specialist this time last year. Yeah. Well, then, and if that was, it's a bit, because often it's able, when you've like, you've signed up for something or you've set yourself a goal, then you've like, I either did or didn't achieve that goal that I set for that year. Like it's different for you. Whereas, if you've, if that was a goal to become more of a generalist, then you've then achieved that. You've made that change with the training. It's just not quite the same sort of like, ticking off of a goal or a specific, or as, I guess, but that's the whole point of a generalist, I guess. Something that... What about you? So, I've... You've achieved quite a lot this year. You've gone down a very different route. Yeah, I guess you... Some things have been, some things have been quite different. A lot of my life has been overtaken by just trying to breathe better and realizing that actually, that was something I was doing quite, badly because of my head injury, yada, yada, yada. But, before I get onto something to, I want it to like, something that's changed, and this is probably being something, I've not necessarily, really, you'll know a bit about this type of stuff, but not necessarily like, documented it that much on like, social media stuff, it's just not that exciting, but I've had, we've always talked about a number of like, old injuries from, rugby and this, that, the other and whatever. And I've had like, stuff that, I guess is like, ongoing, and potentially like, carries on being ongoing. One of them, we'll always make you laugh. There's one thing with my right knee that something popped when I was doing some stupid challenges. Tim laughed at the, we were in the gym when this happened. Still laugh at it, and that was hilarious. When something pops like that, like, it was, it was reasonably loud. Like, so I don't know what it, I don't know what it was, and they never had a scan or anything so, but I still have a bit of issue around my right knee sometimes, and then, my, right AC joint is not attached, that's a rugby one, and that never will be. So that has some movement in, like sometimes it moves about a bit. Anyway, so these types of like, niggles that we all pick up through, through life, have just been something that in the past, I've always sort of ignored a lot and just managed, and they would annoy me quite a lot, but I'd sort of just managed through and just pushed through. Whereas over the last, it's probably been more significantly and through the whole lockdown, so not just this last year through 2020 as well, of actually just going back and really addressing some of these things and say like, if I have an issue with my AC joint, what can I do to manage that better? Rather than, so it's not, I'm not gonna go and have an operation on it. I'm nothing like that, but I just don't wanna go under the knife. What can I do instead with my training? So my training, a lot of my, and this is, and I've taken, and there's like so much more of a focus on my lower body as well, which I've really enjoyed. And when my right knee doesn't hurt as much, like that's really nice as well, if you know what I mean? And I guess one of the things with, so I might say, so my training has become a lot more sort of simple or basic, but it's just been like very much nourishing what the body needs and it's starting to build back up. I feel like I'm building like 2.0 and it's like, it moves better, it feels stronger. I can't do like loads of crazy stuff because I've just stayed away from doing like crazy things, but I'm sure I can still do a flag and stuff like that, which I guess for some, when you've never done stuff like that before, it's almost like we've been doing it for that many years now that a lot of that sort of stays in the system, doesn't it? So I'm quite looking forward to 2022, where I'm going to stick with this for like winter when you can't, I like doing more stuff outside when I can, but there's going to be a period where when I'm inside, I'm still training all from home, not going to the gym, but just for the amount of space and equipment and stuff like things are just going to stay pretty basic or pretty simple for a few months, but I'm enjoying doing that, I'm enjoying the simplicity of that. I think that was one thing that I really sort of took from this summer thinking back to that time and when I was training at home and I was the guy out in the car park, like it's sort of like a, just not many people do that sort of thing, but I don't have a big garden, so I could do some stuff. But when I was doing low body things, I was doing a lot of like walking lunch patterns and I've got a weight vest and I've got a 50 kilo sandbag. And like, the amount of strength development and in particular around strength and endurance from high volume lunges that I gained over the summer was ridiculous. And it wasn't, it's common, you can pick a weight vest up for like 80 or 100 quid or a sandbag for like 100 quid. The sand's like cost you four pounds and you've got a 50 kilo tool. And if you don't think 50 kilos is a lot because you're in the use of dead lifting 150, start lunging with it and start lunging for it with volume and your legs will absolutely blow up. And it's a super accessible way to train. So I'm now, yes, I'm back in a CrossFit environment or a gym environment, but I am equally when the sun's shining, more than likely gonna be spending far more time outside. I don't want people to listen to this and go, oh, our team's kind of, it's a splitter. Like Judas has gone over to CrossFit. It's more of like CrossFit has got the gymnastics element in it. So I'm taking what I've got from calisthenics and applying it into an environment which is slightly different. So maybe less complexity from a perspective trying to learn more advanced skills. But I had a workout yesterday that I got sets of 20 hands down pushups against the wall in it. I did it in two sets of 10, but strict. And when I've got muscle ups and stuff in there, like I'm taking that and I'm now just combining it with some stuff which is like a little bit more lower body focused. And the other thing for me is like, I like as I get older, I want to keep training power. So Olympic lifting movements around keeping some twitch in the system is a positive because as we typically, as people get older, we get less reactive. And so I like that kind of like a power based environment just starting to, it's still a maintenance of like, we've talked about this for a long time on physical pension, but what are the attributes that you want to keep as you get older? And if I do CrossFit like right for me, then I'm going to, I can deliver or I can operate in that environment in a way which is sensible for me and my body which respects that. And I can get what I want from it without becoming like absolutely smashing myself. Yeah, yeah. When you talk about talking about lower body training and also that whole thing of I was saying around like just looking after some niggles and stuff like something I've not done for a very long time is any pistol squats because real going real deep on my right leg would aggravate that knee and I went for a long time where I would like go to that place and try to like sort it out but I was like getting myself I was just constantly aggravating it. Whereas I've not done anything on it for ages and just doing like some other I've not even, I've been doing some loaded with my sandbag, some loaded lunch stuff, some normal sort of sink leg squatting stuff or just loads of like I've been doing a lot of volume but a lot of control through like pain-free, deeper ranges but super slow. Like slow concentrates are just nasty but I'm trying to build up some volume in my legs because of the running training that I wanna do. And I went in yesterday. I just, because I was just feeling really good in it in some of the squats I was doing a bit some lower body stuff in the garden yesterday and I was just feeling good. So I went into a pistol but like on my left side just starting completely sat on the floor and then just like popping up and it was like so easy to get up. It was like, I haven't had that feeling of like, wow. Like something felt just strength-wise I just done plenty of that but not like crazy heavy strength stuff at all but it just converted like really well. And then on my right side, couple of reps from straight from the floor completely pain-free. And I just can't even remember when I've last like been able to do it. I've probably never. I'm like 39, I'll be 40 next year. And that's the best I've ever been able to do a pistol squat ever. This is like, this leads back to that point about periodization and like, I've got an example as well just add a little bit more texture. So I did lots of sort of like weighted lunges. So it's a 20 kilo vest over the summer I was doing sort of sets of 100, 200. Most I did was 300. 50 kilo heavy like sandbag carries like volume in these and like multiple different carry positions. And I went in and we dead lifted crossfit last week I think it was the week before and they've been building it up. So I'd done a workout was five reps and it's like sumo's and traditional normal dead lifts. And then so it's five reps one week and three reps a week. And then the other one was like a single traditional dead lift and a single sumo. And I haven't done like dead lifting heavy for years. And I'm not a big guy. So when you hear this number, you're like, oh, crikey to me, it's a bit of work. But I remember one time when we used to train at H3 performance and not to get them shout out to the guys down there. I was about to will lift 150 and there was a coach there, a guy called Lee came up to me and stood behind me was watching me doing this lift and he get before I walked up to the bar, I just went, that looks heavy. And I was like, I didn't lift it. I was like, I can't do that now cause you just put that's the last thing you should say to somebody before they go under every bar. But that was before we started calisthenics. That was like early days. Cause I was still like doing that kind of training down there. And I did 160 this week or last week, whenever it was for like two reps and it felt great. But you're like, I haven't deadlift and people are like, oh, come on, Tim, we should be doing that's twice my body. It's more than twice my body weight, right? So I'm kind of sitting in a comfortable place with that. I'm perfectly happy with it. Do I need to deadlift more than 160? Yes. No, I don't. Yeah, I'm not going to be a CrossFit competitor. So nice deadlift. Does it come in man? Yeah, I know, yeah. Is that the, yeah, anyway. No, I'm joking. But the periodization element of that is what I've done is a load of general preparation training calisthenics and what I've done from a core like kinetic chain connectivity perspective transfer. So I have a certain amount of strength in my system. And because of, I think the calisthenics and the type of training that you do, that system was able to transfer forces effectively, effectively from my lower body through the spine and into my hand, which is going to, on the shoulder, which is going to pull the bar. But the summer work that I'd done, where a huge amount of volume, massive amounts of like lactic-y kind of hypertrophy variables, it just phases you in to be able to go and do something like walk in, having not deadlift heavy for probably over five or six years and pick up a bar, which for me is two times body weight. Like that's, we're doing all right with that, you know? Like that's not a bad place to be. And your stuff is the same of going like, well, you've done some general preparatory work or some kind of just different phases of training. And then when you're going to try and apply that into a, into a movement skill progression, whatever it might be, that work consolidates. And that's where I think people make so many sort of an oversight in their training, is understanding that it's cumulative. Like we talk so much in sports and strengthening conditioning about training age. And if we get athletes that come in, like I've trained a wheelchair racer since Rio, off the back of Rio. And I said to the start of the Tokyo Cycle, I was like, we need, you've got a training age now. You've got, so what we did for the first few years was just really general, really relatively basic. I was like, now you've got a training age, we need to get more specific. But this is the biggest thing that we can do for athletes and people and clients over time is build that depth of just experience and exposure. So you've just got to like think that if you're thinking about what 2022 looks like, how are you going to grow your training age? And if that is down, your objective is that you want to do calisthenics and you want to do muscle ups, handstands, human flags, you're back leavers. Well, I think Tim, with that, you've got a building. This is where I think one of my takeaways of this, just for me personally, but potentially a bit of a lesson for people that are listening, because this will resonate with some of like, if I in the past have not sorted that knee issue out because I've like carried on like, really wanting to be able to do a pistol for it or do a drug and squat or do these things. Even though I've not necessarily put a timeframe on it, I was being impatient and I wanted to be able to do it like quick. And when you give yourself the permission to go, okay, I'm taking this long-term mentality with this, I've got a year and potentially even longer, then it can be longer than a year, but I'm committing to a year and I'm therefore not in a rush in January, February, March. If when I go into this position with my body, it's painful rather than like trying to just force it, I'm gonna like look at like addressing that, like is it because there's a weakness there, is there some tightness there, is there a mobility issue there, but I've got timers on my side. I've got a year now, like that shifting mentality, I can't emphasize this enough for people, that shift in your mentality when you stop rushing to try and do something the quickest way possible, you're gonna get there and you're gonna be stronger when you get there, you're gonna be pain free when you get there. It's gonna be a far more enjoyable experience. Don't think that like longer, longer doesn't mean tedious, longer means you learn more and I think that that's just something I want to encourage people with and it's definitely impacted me. I think the block for a lot of people on that one is that like that kind of mentality requires you to lean into things that you find hard. So it's really easy for me, for example, to go and do things that I'm good at because I enjoy them and they make me feel good. To do things that I'm not good at requires a certain patience. Discipline. And tenacity. Yeah, and discipline to kind of just keep turning up and doing the stuff that, if I want to get better at it, then, so an example in calisthenics for me would be my pushing strength will accelerate quite quickly. I can get quite good at pushing movements in a relatively short period of time. My pulling movements are not like that. It takes, I really find that quite a much different process to get strong in pull-up-based progressions and that sort of stuff, the sort of length about these sorts of things before. But what I know is if I don't do those things, I'm not going to get better at them. And it might take me longer to do that than it would be. I might be able to get faster wins in my handstand progress, for example, than I can in my muscle up or like, leave it like hanging-based progressions. So it's easy to gravitate towards the stuff that's enjoyable and makes you feel good. But if I want that other stuff, I've got to go and do some work. And I never set training blocks for less than three months nowadays. I often program for four weeks for people, but in my own mind, if I'm going into a phase of training, it's probably gonna be a three-month block. Of different training programs within that and there'll be rest weeks and deloads and that sort of stuff. But I'm not expecting to get stronger within four weeks. I think it's gonna be eight, 10, 12 weeks before I start to see any change. And that could be if it's a pulling-based movement for me, it might be that I get to put five kilos on a weighted pull-up, or it might be that I get an extra repetition or two out. But you just got to build that cumulative volume and it just takes time, particularly strength. Yeah, yeah. So I was, yeah, the whole thing that I was talking about with the lower body stuff, I'm trying to just get stronger of volume, lower body-wise, because there was this time last year that I had a word with myself and went, oh, you remember how you always said you wanted to do a marathon? You've never done one. Well, why don't you sign up and do one then? So I signed up and did that. Now you're gonna do an ultra-runner. Signed up and did that in October. That turned into an ultra because they're bleeding someone with their meter. What's the... The Trundle Wheel. So the Trundle Wheel. One job, John. Measure it out. 26.2. I've never even done a marathon for and I know it's 26.3 in two. You make it 27.1. We came round the corner at the end and you made me run round the field. Why'd you make me run round the field? I'm already done 27 miles. More is more, Jaco. More is more. That broke me. Mentally, you would have seen the four people that were there. Mrs. Jaco and her sister and mum. Anyway, there's a few people there. Saw. Catherine tells a great story. Running round the field just adds some distance on. It's like, at the end of that kind of thing, I can imagine how a soul is destroying that. I'd be just like, come on, mate. Keep him. Let's just... Keep him, but do you used to watch Friends? I'd say like... There was just one where Ross crumples down underneath to say that there was like... Basically, I wouldn't move another centimetre more than I had to once I'd crossed the finish line. Anyway. Yeah, and so, 2022, I've signed up for the Ring of Fire. Running around Anglesey. So that's my little goal for 135 miles in three days. That's my goal for running wise. And my lower body training will supplement that, which is trying to be stronger for longer rather than just being stronger. And one thing that I quite like, one thing I enjoyed about the endurance thing was like, mentally, it's like just a massive challenge mentally. But also your body just starts like, bits of you didn't realise were... Like I talked about this and the other point is like, my left adductor, Hamstring, revealed them to myself after like 24 miles or something. It was like, oh, right. You're actually not happy, but you've just been hiding all this time. And I had to go this... Jaco, we're done. Yeah, no, but now, mate, when I now go into like a Cossack squat, I'm like, okay. It's actually like, I can go over to... So my left adductor, I can go over to the left, fine, where the adductor's not on, but when I go over to the right, and I've got this like, I've got this like old right knee issue, and going over to the right would be more challenging. I'd be like, oh, it's because I'm a right side. Whereas actually, it's that adductor on the left and like, it's like being able to, having that identified for me, and then now having made some changes to my training to help with that, it's like, okay, that feels totally different now. So, yes, the challenge for me is like, can you, I've never done like two days back to back of like a decent amount of running. So it'll be interesting to see what that goes like. But yeah, that's me for 2022 in that respect. And covering some good bases now, Jaco, aren't we? Like, we've got some central common areas of interest around calisthenics. You're doing some endurance work. I'm messing about in a CrossFit box. It's good? Yeah. Interesting. Yeah. Texture, I like it. Calisthenics one and Naughty one under the radar. Recently, I've been, I don't do a lot of, I don't do loads of handstand work, right? But something I do quite, and this is, do quite like it. I like the idea of a single added handstand. Let's be honest, we've all liked it. We've all liked the idea of that. I saw Roy Gold doing it the day and I was like, that looks so good. Yeah. So I still want to be able to, I still want to work on my pancake from a Billy point of view and being able to spread your legs quite wide is useful for a number of different things in life. And a single added handstand is one of those. And I've, yeah, so it sort of weirdly helps me work on two things at once. But doing, taking an approach that when we talk of working with beginners on handstand, just a normal handstand, we talk about like the wall is your friend and the variety of the training. So like, don't just always kick up to it, do it the other way around, walking up, do it at an angle, like all these things, but with a bit of support so you can get some time on task. And I've been doing that just like three attempts each side for the last few weeks. And again, that right shoulder with that upward rotation on my, like I'd have some issues holding a single, basically I wasn't getting it positioned well enough in that fully upward rotated position. And in my movement prep stuff, knowing that, when I was trying to do a single hand, I didn't like it. So then I've addressed that and then I'm like getting into the position now it feels real nice. And then yesterday, no, not yesterday, the day before, I was like, hold on a minute. Something's good. Nothing's touching the wall for a, and I made some adjustments. And I was like, you know, on my left hand like that. And then my right hand, I was like fingertips. And then I was like down, I was down to like just these two and barely using them. And I was like, you know, when you have that feeling when you're like first learned to a handstand and you're like, you come off the wall for like a split second, you're like, I'm doing it. I did it. I wasn't doing it, but it felt a little bit like I was doing it. So a long term, I've fairly, I'm fairly certain and I've seen that many people be able to do them. I'm fairly certain it's obviously possible. It's not impossible, but it feels impossible. But if I use the superpower that you describe of consistency and just small amounts and often just like maybe once or twice a week, I just touch base on it for every week of 2022. I do feel like I'll be able to show you something of a, I think Jonathan last, the AKA, the handstand king, suggests, I think he says like five seconds is like what's deemed within the world of an accept a man's time. I feel like that could happen, that that could happen. So there's a little, there's a little play goal for calisthenics. My, actually my calisthenics overriding goal for 2022 is I want to make the things that, I just want to make the, I want to make the things that I can do that I like. Like I like doing muscle ups. I like doing human flags. I like doing frog handstands. Like I like it. I like the feeling of being able to do it. And I know when I can do them really nice and really smooth, really clean, that my body's in good shape and that's almost, that's my goal to like for to be, as Michael Jackson would have said, a smooth criminal. I like that. I'll lay my stall out before we sign off. I'm just going to keep going the same vein of volume. I'm not, I don't got a massive desire to learn anything technically, skillfully more complex. I'm going to, I want to just, I need to do a little bit of work on my hands. My training's been a little bit sort of like just, not sporadic, but like just a bit all over the place. I haven't done a lot of consistent hands and working. It's still balanced like well, I need to just, I want to just make sure I'm maintaining this year, handstand push-ups, freestanding and plunge, just because I like to be able to do them. And if I can do a handstand push-up, I can do a worm to handstand, which is my most fun favorite thing to do ever. So I'm going to just, again, just keep doing some stuff on there. I want to be able to build my pulling capacity. So I want to be able to get that back up a little bit so I can actually put some volume together, partly because I want to be able to do my crossfit movements better without having to kip as much, but I need more volume and endurance to be able to do that. And I also just want to play around with some different kind of pulling patterns and variations. So pull-ups, but just general capacity, keeping that on my calisthenics days, keeping that relatively sort of loosey-goosey, bit of variety. And the other thing is I need to do some experimentation. And all of this will generally be built around the variables of the bullcumbendi program, which is becoming a thing. So it's going to be more like sort of like sixes, sevens, eights, probably some like trying to get in with 10 sets across the course for a week and stuff. I need to kind of, because I'm now doing crossfit three days a week, I need to build in some more time for this kind of work. That's kind of also from a structured perspective, if we talk about periodization, one of the really important things is that you just have that consistency of sessions. So like you can say, I'm going to consistently do something for a year, but if you only do it once a week, then it's like going to take your while to get there. So I need to kind of like work out. And I reckon I can do that kind of work. I don't need 90 minutes for that work. I can get a set of like those pull-ups done really easily and it might take me 15 minutes. Like that's super achievable. If I don't tell myself this really stupid story of like, I can't possibly take 10 minutes out, I wish I can. I can do five minutes per hour, do 10 minutes pull-ups a day, that's like work in the bank. Yeah, yeah. And on the bullcumbendi program, I'm like warming up with sissy squats into back bridges and back out to sissy squats, those types of things these days. It's fairly nor too... But yeah, that is all to come. Great. So the only thing that's my final question for you and potentially for some of this is, there's people listening going, okay, I'm on board lads. I'm going to get involved in this for a year. I'm going to come, I'm taking up the offer and I'll have a year's membership with you guys. You know, you say funny jokes about this little podcast. I mean, you've probably got some good training programs because you've got some gags on the podcast. That's my rationale. But what's realistic, Tim Bowl, for me, if I'm going to help set myself some goals, like what's realistic, am I going to do, am I going to do the back lever, the handstand, the human flag, or the muscle up all in one go, all in one year, what's realistic? Because that's what we also want to, the whole reason why we're saying to people is, you know, trying to find a quick fix or this there, or false promises, like now, let's commit to a year and let's see what we can get done in a year. But what is realistic? Well, I'm going to answer this, Jaco, with the age old, this one takes it back right back to the very first podcast where we saw, we found ourselves saying a lot of, when it depends. So it depends. So I said that about something to someone recently they were like, well, no, they answered. I asked a question, they were like, well, Jaco, as you may well know, it depends. So it depends on your training age. So if you are, what I will say, okay, in calisthenics, for me, largely depends on two things. Three things, it depends on your training age. It depends on the level of the skills that you're trying to learn. And it depends on how consistent or how much you're going to do that type of training. So those are like quite three key variables. Your training age, if you are going to learn something skill-based and you've got some good training backgrounds, you'll learn quite a lot. You can learn and bring muscle up on a back lever, maybe a human flag in one year. If you are like, if you've got a good amount of strength training in the bank, if you haven't got that much strength training, and I mean like proper resistance training in the bank, you might find it takes your year to learn to do two or three pull-ups. Like so it kind of, it really does depend, but don't let that put you off because there's loads of other stuff you can do in calisthenics, which is super interesting, super fun, but doesn't require you to be as strong as it is to lift your whole body weight three times. Remember when you're doing pull-ups, it's not a small thing. It's like it's actually you're literally lifting yourself and that's a lot of weight. And then the final thing is just that on the skill progression stuff that, from my experience at least, the harder skills I try to do, the longer it takes and the more kind of this supplementary work I need to do. So if I want to go, for example, 90-degree handstand push-up, I've got to do quite a lot of strength training to get that. Can't just tick stuff off like I used to as the more difficult progressions that we get towards. Yeah, I wanted to just say that if, in terms of what's realistic, what can I achieve in the reality with being less specific of like a thing, just what I feel like we can guarantee you is, and guarantees a strong word, but we can guarantee you that if you stay consistent for a whole year, you will make some incredible progress. Like you will- Be transformative. You will make progress. There's no doubt that if you're consistent for a whole year, you will week in, week out, month in, month out, you will make some progress. The same way with that single hand handstand that I just suggested there, if I'm not consistent, I ain't gonna do it, but if I'm consistent, I'll definitely make progress because in the last month, I've made loads of progress because I've been consistent with it for a month. Can I be consistent with it? Not just for one month, but two, three, four, 12 months, then we'll see. Whether I can hold it for five seconds or not, it doesn't matter, but I'll know I'll have made progress. And with that, yeah, and with that progress, you will definitely be able to reflect back on you and go, Greg, yeah, I didn't used to be able to do that before. Like whatever it is, it's your first handstand, or it's a frog stand, or it's a pull up, or it's some of the strength and play exercises. Like whatever it is, there'll be stuff that you're like, I didn't used to be able to do that. And that is such a cool feeling. Like it makes you feel good. It's proof, it's physical proof to yourself that you've made some real tangible change in your body. And that's what I love about calisthenics. That's a good place to be. Yeah, drop the mic on that one, Jacko. Right, so, schoolofcalisthenics.com, everything's on there. Go and check it out. Invest in yourself for a year. I've bought that little bit of thing that'll be on the landing page, Jacko. Oh yeah. Invest, spend a year doing something that most people won't. So you can do things that most people can't. There you go. There's a little sign off takeaway for you. So any questions, guys? Drop us a message. Your email addresses are pretty straightforward. Tim at schoolofcalisthenics.com or David at schoolofcalisthenics.com. You can get us on Instagram. You can contact us in the virtual classroom. We call it virtual classrooms. Our online training platform these days, but it's on the website. You can get in touch with us there. And yeah, sign in. Log on. Get your five, seven-day free trial. Come say hi. And then I'm gonna set your stall out and get started on whatever it is that you wanna learn for the year. And we're excited to support you on that journey. Yeah, and that 25% off annual membership is valid until the end of January. So you've got a couple of weeks to think about it, but get started. Why put it off? You're gonna do it. So don't wait till the end of the month. Like, get started. Tim's ticking, literally. Yeah. But don't rush. You've got a whole year. But you've got a whole year if you start now. Yeah, the sooner you start, the more time you've got, basically. But you have your membership with only a bit. Yeah, you know it, yeah. Well, yeah, your membership runs for a whole year anyway. So you've always got a year when you start. It's easy to finish in December, isn't it? Let's not get bogged down. Right, until next time, keep exploring your physical potential with movement, strength and play. Class dismissed.