 Our next caller is Sean from California. What's up Sean? How can we help you? Hey guys, I just wanted to first say I really appreciate all the content you put out and really enjoy a lot of the podcast episodes So Give you some background up. Yeah, just to give some background I played a lot of water polo and not swimming when I was growing up And I do have a little bit of a background in strength training that right now. I'm coming off a training protocol for a half Ironman So just wondering which of your programs that you recommend Just wanted wanting to go as I transition out of kind of endurance training I know you guys talked about the benefits of resistance training and strength training So just on which program do you guys would you recommend that would be a good one to start with? I mean, I know you guys have Matt starter obviously, but I already do have a pretty strong background in strength training With I mean this the form technique of the bench squat deadlift So I wasn't sure if maybe I could go into math performance or Matt's aesthetic or something or Or if any of those programs would be good to be suitable to maybe combine with occasional Cardio or endurance training whether that be a swimming or running maps anabolic. Yeah, so actually quick question Sean you just finished your half marathon. How long ago? I'm half Ironman training So it was about three weeks ago and I did the kind of a mock half Ironman Just because all the races have been canceled for the past year. So I decided just to do it But I'm just on my own without the actual on sanctioned event Okay, and then for people who don't know half Ironmans in are insane It's just a really really tough grueling type competition Do you would you say you're more likely to over train or under train your body? I Definitely have a tendency to over train. I've had that issue in the past So I know you guys have talked about like kind of welcoming people to change part of the training plans But I know that I kind of have a tendency I might overdo it. So I was wondering if you do have a certain one That may be better for Combining with occasional cardio versus something that's maybe like a twice a day training. I know that wouldn't be good for me Right now. Yeah, I would okay. So we definitely want to scale back for a little while You know, they've actually done studies and shown that when people train for really intense physical performances It actually can take the body as long as months to get back. It's its recovery ability So it's actually causes issues for people and now somebody like yourself who trains real hard You're used to the way it feels and you you know any improvement feels good So you're like oh, I can push myself. So it's gonna be very important that you pay attention to that So Adam said maps anabolic. I think that's the perfect program for you. It's not gonna over train your body It's gonna build lots of strength now if you want to train in a way with resistance That's more athletic minded then I would go maps performance maps performance will also build a lot of strength and muscle on your body But there's a lot. There's a special emphasis on athletic performance. So if that's like what you like to do Yeah, but I still think he would be more if he was your client and you had the choice What would you do, you know anabolic wouldn't you it depends right because performance also has the mobility? It depends on on how what he did for the Ironman training and also what he's gonna stick to Maps anabolic is definitely very straightforward muscle building performance has a little bit of that I'm kind of in that hybrid kind of I love the maps anabolic in terms of phase one and I love that protocol However, I do love mobility training sessions in between But I mean you do get a lot of benefit from the trigger sessions in anabolic for that specific reason of recovery But I would like you to focus a bit more on reinforcing your joints and really going through that recovery process because I'm sure there was a lot of stress and you know potential You know underlying issues that may result well the reason why I'm still gonna keep pushing anabolic is that I think this is Not only does he need this physically? I think he also needs it mentally I think if he's has a tendency to overtrain and this is what's I and not to mention We we all know what we was ideal for the next program So the ideal order would be anabolic right now followed by performance So we will address mobility but right now you're going from this super high level amount of volume of training One of the best things that he could possibly do is to reduce that down to two or three days of foundational training If you want and if it was a client right and you were acting this is where our programs are not perfect, right? So maybe to Justin and Sal's point. I would make you run anabolic, but instead of trigger stuff I would have more mobility type focus things. Yeah, there's nothing wrong with that, right? So you can take in you can modify even our program So, you know because you guys all I think we all agree that mobility should be focused and recovery and that's where he Should be thinking but I also am thinking just the volume of training and performance definitely ramps up from anabolic as far as the volume Goes up and I think he needs to go all the way down to anabolic and I think it's going to be very hard for him I think he's gonna have to mentally challenge himself to stick to the programming and then and then then I would move to perform Two to three days a week is gonna be a tough shift. Yeah, I mean you make a really good case Adam So so do you have access to maps anabolic? I Don't know because I was looking at both maps anabolic and performance But I know I mean recovery is a huge component to muscle building and getting strength back And just with all the gyms being shut down for the past year So I haven't really only been doing body weight training. So I was waning towards anabolic But just wanted to get some advice from you guys. Okay, so we'll give you maps anabolic on the trigger session days Focus on mobility focus on, you know joint movement and you know making your joints feel healthy In other words treat those days as active recovery days Throughout the whole program so three-month program and that should be good at the end of that three months You should feel pretty strong and good and then mass performance would definitely be a good follow I would love to see you do maps anabolic and then follow the webinar that I did on Prime Pro webinar comm so go to prime pro it's free and literally follow that routine I think that routine is a great routine goes on the days. That's right Do those on the days in between so follow maps anabolic to a T the way it's structured on the trigger session days Follow that mobility routine that I created a webinar around I think that's a really good place for you to be and then after you get through anabolic Then I would transition you into performance that to me that would be the most ideal and again I'm gonna challenge you on the the mentality part because I know you're an athlete I know you're gonna want more and you're gonna have to resist that Yeah, definitely get that it's my parents been telling me the same exact thing for you, so I definitely appreciate Appreciate all your help guys. Awesome. No problem. Thanks for calling You guys familiar with the distances of it's law I look I looked it up because Iron Man shit is rigid because you got a swim you got a bike You got a run. It's ridiculous. Well, here it is. I just pulled it up because I didn't remember the space I've trained. Let me think five People who trained for a half Iron Man and then one of them went on to do a full Iron Man But here's a half Iron Man just so people know what we're talking about It's a one and a half mile swim a 56 mile bike ride and a 13 mile run So this is a half Iron Man just to get an idea of which is that which is a half marathon and a What's what's what's a what's considered like the long distance for bike? Oh what a century a hundred miles So it's more than half of that More than a half century more than a half a marathon and then also the swim all combined It's insane. It's so when that's a half marathon or half Iron Man So when I trained I had one guy that I used to train that was just really he was actually He was an ear nose and throat specialist and a surgeon really smart guy high-perform everything he did really high-performing He hired me for the half Iron Man's and we and we really had to feel things out right because It was really hard not to over train them because he was doing so much biking swimming and running all the time You know what it turned into one day a week of resistance training and in a lot of those days were moderate intensity I would say probably One to two workouts a month We pushed the intensity the rest of them were like mobility I mean first of all a lot of people don't even finish those Iron Man's Oh, the goal is to finish. Yeah, exactly the goal is can you just complete it? And have you ever seen some people crossing the finish line on those Iron Man? Like crawling to like finish it bodies like all shaky and it's it's crazy Yeah, because so when I trained the guy I was like we he would notice decreases in his performance And so I had to scale it so far down and then finally we hit the magic number I mean it takes all of your focus You know like that that's the thing is the endurance part of it is going to make up the majority of what you're doing because you Have to I mean that's just and this is why I'm pushing towards anabolic so hard because let me tell you It's going to be so hard for this guy to make that switch I mean the the the mental discipline it takes to train for an Iron Man Is like the opposite spectrum Of what I'm asking you to do to go train two foundational days or three And that's actually one of the reasons why I said performance at first because one of my fears is Ease them off a little bit. Yeah, because it's going to be such a big different Like he'll do it for a few weeks and it's like screw it. I don't want to do this anymore I mean, that's a fair point. It's a fair point But I think we can all agree that we know what his body needs the most What his body needs the most is something more like anabolic. You're right He might be so addicted to that crazy training Maybe letting easing him off, you know, instead of almost feeling like you're cutting cold turkey