 Welcome back to the school cast. It's challenge Tuesday. That's why you're not questioned master This is question answer session number eight We just did an intro and then second taking a piss out because apparently I don't know what's going on, but it turns out you it's Q&A a and I've lost my job Yes, that's a lot of work. Although that's a question. I've got a couple of questions for keep things up One is Billy dragon. I've got a question for him Thanks for your comments But is that really a name and I mean is your surname dragon? I missed a dragon like and even if you're not just reply and lie Because it'll make that will make me a place that you change your name But now I've told you to lie then I don't know if you are lying when You know, yeah, that's been Dave dragon. It's like on Yeah Much better than Jack. What film what film that's well Farrell on that stepbrothers, but it's like you have to come in dragon What's the one one thing he said about Davies? He's only ever seen about three films. Oh, it's not that's one of them It's him. I'm gonna say the other one That's right. Yeah, and then the other question was Someone wants to see our camera man or woman. Oh, yeah It's a Harvey victory visuals. He is coming in. There we go. I was the legend. This is a guy. I actually made some look after he said But check him out. He's a photography video work. Just Google victory visuals and check him out. He's a ledge very good I want you know this right so let's kick things off in True school cousin. It's Q&A fashion, but I'm not true because it's not me asking person at 10 upgraded calisthenics just Keep it on the theme of an enormous number of Complements first to get your question right out. Yeah, I have to say well done You are definitely people getting So this question comes in on YouTube from Andy me 203. He says he doesn't really know possibly He loves the videos more than Kim Kardashian loves a camera. Okay, that is a that's pretty up there with a lot of Yeah, I don't really Watch it. I've got no I think I could walk past her in the street You know I wouldn't know agreed. I'm the same but I've heard other I have a general disdain for people that are famous for doing nothing Yeah, I don't know what she's famous for apart from I really don't know anything's going on in the world That's not the question though. Sorry So he says as someone in their mid 40s who has been doing cardio and calisthenics training for about a year I'm totally impressed with the more advanced calisthenics moves My question is are calisthenics and bounce moves achieve achievable for and realistic for older people I would like to just start very quickly Just by saying and how old did he say what? 41 I don't know if he actually I didn't say That was maybe a different mid 40s. Yeah, it's 40s. Yeah And so in I think answer or add something very quickly that no one will necessarily believe but You're not in your mid 40s But one is that I'm not in my mid 40s But Tim is closer to his mid 40s than I am so Tim is not as spring chicken as these boys Egypt to believe so My answers like yes, like age and number in my I'm 36. Yeah, that's our calisthenics three and a half years ago So I didn't start when I was like, yeah 15. So this is this is relatively new So I would and David's back a year younger than me I think you would believe it But and yes, I come yeah, no and that and that It doesn't like it doesn't matter like obviously like that old like there's certain Physiological things start to happen as we get older and like I'd still love to be able to be that random that guy on Facebook You see that 65 years on it does a it does a flag and everyone thinks it's amazing. It's still shredded Yeah, but it it depends like you can be you could be 20 and starting out And you've got if you've got no training history of literally you haven't done anything other than just eat Chris on the sofa Like it's gonna take you a long way to get to an area to achieve certain things that you might want to do but it's also like You may people this might come as a bit of surprise like I love doing some of like the the cool stuff and it's great But the the whole point is to just to it for me is enjoy training Enjoy what we do and be like healthy and The the sort of being up to a flag or a lever or having something to try and do like a plank I can't do yet is that's just like one of the motivators to like carry on training and That enjoyment of doing something I'm done before like that that inspires me or keeps me motivated But the long term is about like being able to still use my body and being able to do stuff when When we're older and if there's gonna be a stage When I die Same for everyone, but it's gonna be a stage when I can't do a flag anymore Yeah, and if like I get if it's if I get to that's gonna be like then a really sad day if I like get really If that's my thing rather than actually which I guess but join if my thing is actually I want to be I just want to be able to use my body and be healthy Then I can be confident that when I'm if I make it to 75 80 90 As long as I keep moving to keep using it effectively and correctly then I'm gonna have that yeah Yeah, I agree I think one of the big things that I've as I've come to kind of sense I think about is what I want to do when I'm 70 and I want to be able to move well And there's a little bit around some of the S&C side stuff which comes into this is I've got to point out We've from being in history for sort of nine years or so like I've tried pretty much all the different forms of training I've lifted heavy stuff. I've trained for size. I've trained for endurance train for power So I kind of know like you're like don't start But one of the things that I'm gonna lead on to that point is how do I feel? Yeah about sticking China stick 150 kilos on my back like compressing my spine trying to squat with it How's my knees feel like I've seen videos of Ronnie Coleman fair play to him But a guy I don't think he can I was going home. I don't even know but he can't walk And he's certainly got a good probably If he lives to in this full life, he's got a good 25 years on him But he'd be like I don't get one moment of that. Oh, come on Ronnie. Like you actually you can't walk So there's some stuff around that we got you when I'm not now trained for sport I've experienced those forms of training. I know what I need to do from work perspective I understand adaptation. So now it's about enjoyment and what do I want to do longer to I want to stay healthy So that's one of the major driver forces for me about why I love that and then you can kind of start looking at some stuff Science of it like your body or my bone mass is quite light when I first started training I remember I was in Australia as far as the way into the gym. I weigh myself out of 68 kilos That's light. I haven't got a big frame. So if you're jackass as you train your legs I just haven't got big frame So for me trying to stick a load of weight on a bar is never really going to be my fourth turn But also like your body's going to be able to build about 2.4 times The amount of bone mass you've got in muscle mass. So 2.4 times muscle mass related to bone mass So if I've got a light frame and I come in at 68 kilos There's going to be an upper limit of how much those bones are going to want to handle in terms of muscle mass So me trying to be 90 kilos is just ridiculous And why I'm talking about that is it it just feeds into going like I've come to accept what I'm good at And I'm not good at lifting heavy weights. My shoulders are hyper mobile trying me to bench 120 kilos I'm going to dislocate I'm going to have problems Calisthenics makes me feel great. I really enjoy it. Can you start when you're older? Yes, you're just going to have to undo more years of potential neglects and and issues around postural Postural correction work because you've just smashed your body for a bit longer than if you start when you're 60 I've got a little boy home like you don't know if you let over this morning It's sat on the floor and you put his nose on the ground. I'm like crack your hip mobility is good like But here he over years that's just going to get worse whether you play sports and we talk about that your body tells a story The decisions that you've made in your life and whether that's you've made a decision to sit down a lot We have to undo some of that sort of stuff if you want to get into some like lower body Plimetrics or pistol squats. What's nice is you're talking about Going being not trying to be someone in not or not trying to make a body that you're not like just working with What you've got and just being the best version of yourself And I think the assumption is if you're in your mid-40s, then you've got a lot to undo but you could be 25 and you've like smashed your body to pieces because you were doing Marsha, I don't know like some con some heavy contact sport and actually got a load of past injuries Compared to a guy who's 40 actually has just been relatively steady goes to yoga every now and again Actually, it's quite flexible. Yeah. Yeah, like it's more that idea of like storage Your body currently now does a story of what you've done in the past and like your starting point is your starting point We're quite big on this like it's your journey like Understand where you're at now what you need to improve on and there isn't necessarily like a right or wrong Whether you want to be able to do a flag or not That's up to you if you want to just do some like some of the basics and just and just build just build some Strength and some good ranges of motion just with the body weight and you can do that at home I'm just a gym and that's like your thing Then that's awesome as well It doesn't my take on if you're starting later in life is trained intelligently like train smarter life you if you're 18 And you want to get to calisthenics from do anything like your body will adapt and you'll you'll be absolutely fine Are you probably because you've got to do more volume you will get where you're doing more when you're a bit older? You're gonna feel that recovery a little bit more and I'm not a big on for me to make excuses about being older But the reality is the body starts to kind of change in certain ways as you refer to So just be clinical and just be just actually put more structure in place But I don't think if I started my mid 40s rather than three and a half years ago Knowing what we know now. Yeah, I don't doubt that I'd be able to do some of the things I can now do I think it just comes down to the fact that like you don't get strong because you get old you get Oh, you don't get weak because you get old you get weak because you stop trains to be strong Like you see these people are older like it's I've seen 80 year olds on on YouTube and whatever and yeah Maybe they're genetically doing all right. They're not weak. They're sitting great Nick because they didn't stop training most people have become sedentary and a bit more mobile and Fall over in the streets because they stopped training. Yeah, I think I had life. Yeah, like I But find things from it. Just you just made me think of something like I finished playing have a time from rugby when I was 32 I think 31 and then done It's only a little bit time to recover but like got three years of calisthenics or three and a half years of calisthenics and now 30 my 35 2017 45 35 That if I'd have gone from so when I was playing rugby we were doing lots of weight training loads to be fair but weight training sprinting power stuff and if I'd have Finished calisthenics and just unlike it. Sorry finish rugby and actually just carried on doing what I would have wanted to do And just maybe done like I did on loads of weighted pull-ups and weighted dips and stuff like that I'm not calling it guys. So it's just general training the gym bench press and whatever else I like doing But just got really strong for like three four five six years and then seeing calisthenics when I'm 40 and go Yes, I'd have been chronically probably tight in the shoulder believe it would have been horrific But I would have been in I reckon I would have been in a great position In terms of strength and stronger now than yeah I am because I don't do enough of that basic stuff now Yeah, I thought they're like and that's something I'm going to do but like I'd be in a really good position from that. Mm-hmm All right good. I hope that helps. Okay Tim I'm going to call you question master for various reasons, but what it'll hit us up with question number two So this one's from Jerry Street I'm actually going to paraphrase a little bit because it was a really long but thanks Jerry It's a great point. So he says that he loves our videos I was gonna say he really starts with the confidence because that's how you get on And it's a lifestyle that we take a realistic approach to the way they look at new movements So his question is based around like he trains a lot of people in parkour American Ninja Warrior Obstacle racing free run as well as castings but finds that people want to Come into castings and they want to do the exciting stuff straight away So the and they might do a flag or a single on push-up and they say tomorrow What's the trick? The one then when he writes a program for them puts in like body weight rows pull-ups squats and lunges That I can't as boring like I don't know. So they want to do it. I want to do the exciting stuff So his question really Is that how do we get our clients to take a realistic approach to strength and fitness and Getting to work through I think some progression rather than just go. I want to do a front lever. Yeah So this is a this is something that we we've actually kind of we talk about loads Because we obviously we've got our school of calisthenics framework Which gives people a progression so we look towards learning anything So literally someone can come to the go right I want to do a flag and we'll go right here's the steps You need to go through and that's based on exercise sign and strengthening condition principles We're gonna have to do some movement preparation We have to learn a new movement pattern and then we've got to get specifically strong and increase increased global strength to be able to do that so We to support that we've then got some of me call our locker which is a series of different tools and within that We've got things like isometrics eccentric Waiters stability angles and levers so we've got lots of different ways in which we can adapt and change an exercise So even if we take something like a back lever for example We'll use a band across the rings to be able to get anybody to feel what a battle feels like safely if we go Through a few progressions on let's improve range of movement Let's teach you the move pattern of the skin the cat and now let's put you on a band It might be a green band so slows the resistance and then you can actually feel what a battle feels like But on the back of that I'll take home message from workshops often Don't get stuck at the movement pattern phase don't come in and try and do a human flag You can only which you can't hold or you can hold for a split second because it's not an effective way to learn The one thing that you need to do is go away and get strong But I think we get away with that because we can because of the tools in the framework We can give people a glimpse of it Yeah without necessarily overloading the system like you mentioned in the question like not risking injury or Increasing the risk of injury too highly we can do that quite safely so people can feel the dude calisthenics and then we're going to Load the program in the direction of getting strong. I think like there's two things from me completely based on those lines in that We get it's getting them to buy in to what we're going to show them Yeah Partly and the two of those reasons we were brutally honest with them at the beginning and go I made these mistakes When I was learning to let's use human function I made the mistake of coming in and just once on the other TV I was just kicking up and holding for like point one of a second and it's just for them near the waste of time That's Bruce. Honestly about our trip not about where they're at. Yeah, not where they're going This is what these and that and then it took me three four five six months to be able to do a flag whereas when we've we've got like evidence like one on YouTube using the Human flag example of like three guys. We took through our progressive program. We've since developed That they learn it in seven weeks. Yeah, and I'm like massively jealous because they've learned it I've been ten times faster than I did because we had out the chaff from all that confusion around yeah There's so much stuff you could do We've actually stripped it down to first principles around each one of those movements But within that giving people the opportunity to feel like they're actually doing something Which is a bit like a flag and then the and then the other thing is and some of the Tim's like very very good That is going when we because we do it with the when we're training a Paralympic athlete the same When we're giving you an exercise to do or giving somebody an exercise to do it might just be as simple as a push-up or Abuse the human flag as everyone again are like tea push-up progression for the bottom arm is basically a side plank for the straight arm Yeah, and we don't just go and Tim wouldn't just go Right, you know side plank ten thirty seconds three three three lots of holding that and we'll go right This is going to be your bottom arm We're going to adjust it with this Externally take position on a slide because that is the same shape you're doing for The human flag and it's a it's a it's a foundation exercise. It's a beginner's exercise. It's really simple but they are feeling like and they're generating some some Movements that are exactly about the flag. So they feel like they're working towards something rather than I Do that if we were at a workshop, we just said I won't now do a side plank with this arm straight It'd be like this is boring. Yeah. Yeah, go do it doing this do it like this to do to do because it's for your flag It's like you're doing the same thing that you're getting that buying from them But it's also like you say it's that progression of what we do next for that. So we're going to go on the floor Let's do this basic tea push-up movement And then our next progression from there to tip into a flag might be like a vertical flag or an angle flag Yeah, and straight away they get to go. Okay. They can see where it's going important That gets that buying. Yeah need that buying if you're gonna have somebody carry on doing it And the phrase that we use is Pete you have to earn the right to progress if you don't you jump too far ahead So you want to try and do I don't know trying to work on a muscle up or whatever or handstands of great example You're just trying to kick up You're trying to finish the movement you get to a point where you go. Do you know what I haven't either got a movement pattern I haven't got the skill acquisition not strong enough and you have to go all the way back to Somewhere close to beginning and re-blow that stuff up. So if you actually earn the right to progress It's a real humbling thing about going actually you're gonna earn the right to the human flag safely properly then just Take your time I do it go through the stages Seth one about the guys you started working with us As one of our coaches he quotes CS Lewis and says the longest way around the shortest way home Sometimes it feels like it you gotta go a bit longer to get actually back But if you actually just try and jump stages it takes ages and what happens is you do stuff like he said in this question You do then you end up doing stuff that's too hard for yourself And the danger with that is you aren't strong enough and like things like your connective tissue and all that that hasn't actually developed And then the risk of injury is super high and I make that mistake all the time and that's something I'm honest with the people and it's like something that I need to really try to be better at But at the same time Making this make it as a coach making mistakes helps us Yeah, fine-tune what we then give you to do so that you learn quicker you stay injury free Because you're not doing the mistakes Yeah, you know Yeah, cool, right. I missed that. We've got a question for Tom Miller I'm gonna do that last because it's gonna open a can of worms if I'm saving myself for it But the third one I'm going to do is saying try and squeeze in four We're gonna go through a guy called John go. Oh, well now I'm a question master team We never do for well I think I like to offer more value to the people My position is question master. It's just Right, so I'm gonna be five next time John has given us a six-minute out slightly He says hi guys loving the videos in brackets obligatory compliments as requested I'm not sure I'd about I'm not sure. Yeah, that seems like he's playing us for fools But he's also said he's just discovered castings at 41. So you'll benefit where we've been a new question Yes And look at the idea that you can use your you're that you are your own gym And he says that we can use that phrase if you want to however You go on to the road to know somebody wrote a book about that with that same title you are your own gym Is he got is he got is he got a yeah, I don't think I do when your question master talk over you What's that has he got a trade man? We have have you finished talking? Yeah And so you start with the free guard of handstand book is wondering do we do any weight training or free weight training to support? Our calisthenics training or not also a lot of videos and techniques focus on the body and core But presumably would incorporate low body into your routines and how do you achieve this and finally would love a workshop in Glasgow And so I'll go first. We've got one in Newcastle. That's as far north as we go in this year And next year for the length of the question. Yeah, definitely come to that. We had a lot. We did one in Newcastle Last year was it might have been in the show? We have done one in Newcastle before and there was a number of guys come down from Edinburgh and Glasgow So since you've got so much to say why don't you carry on? Yeah, so I've back in the day like and it depends what you what you have to when I was playing rugby I needed strong likes I need to be powerful like I don't need to be fast. So like I've probably something around. I think I've done like 160 kilo for like three reps and was my best and for everybody I was one of the smallest guys in the team. It was really reasonable strength aspect, but like I didn't need my legs to be that strong now and I actually enjoy working on I used to being able to move whilst they're like for me A pistol squat so a single squat with that leg out like really challenges like my ankle mobility my hip mobility my hamstring length on that leg that's outstretched and for me like on that that load on one of my whole body on one leg Is tough like I can't do 10 like easily And then with shrimp squats and stuff as well and actually quite enjoying like I'm doing a bit of yoga stuff at the moment And I enjoy just like trying to for me You're much more mobile than me like for me Trying to open up my hips and get into better positions like my straddle position To like I can probably do a straddle planch if I could actually spread my legs apart But in the same time that it's like The same place together because it can't actually get them apart Um and like that press the handstand like if I've got better hamstrings So like working on range for me at the moment is more Um important because I'm understanding that actually that's where I'm most deficient That's where I'm weakest or worse than actually working on what you find most difficult can be beneficial But I think there's some stuff I people pick out some things occasionally for us They send us a question You are you boy skip a leg day again I was like, do you do leg day and as I've got a couple of points I'm going to put out of this because it did Burn me. I've got a little bit of blogs right on this. The first thing is yes I do sometimes skip leg day I also skip up a body day quite regularly because of what my schedule is like So it's not like I intentionally don't do it I've got a certain amount of training time in the week That means I can get a certain amount of stuff done and there's things that I prioritize over others Yeah, I don't I was like Yeah, but I have got I use I will use some like some some lunges we do some Like Nordic curls. We've got our put some squats back in my program. So it isn't a very thing I do some cleans for my lower body. It's more of a kind of like a holistic thing I'm not a bodybuilder. I've absolutely no interest in doing gym and volume training 10 times telling squats So that people can look me go. I've got big quads. I've got no interest in that And the other thing is we talk about pistol squats So people got a body weight single squat movement Like I know a lot of strong people in the past who's strong because they lift weights to do squats There were nowhere near being able to do a pistol squat because they don't have the stability They have the range of movement and actually that means they can't even be strong in that bottom position So for me, it's a little bit like yes, we do we focus the beginner's guide on Upper body movements because that's where we're going to start to push the people through with the calisthenics The flags and the handstands that sort of stuff And also for us from a professional perspective as s and c coaches to start to open up that that box of lower body training People are so dysfunctional in the in the hips knees and ankles That for us to start to train people in or give advice around a lower body training is a whole bigger subject Than what was within the scope of the beginner's guide I didn't want to open up at that stage because we do it. It's not Yeah, this is if you go back we actually did a video on pistol squats There's two videos part one part two of pistol squats looking at Anchor range of motion hip range of motion and how to train and develop that for your pistol squat 10% of the only how to do a pistol squat 90% of it is the preparation We're able to enable you to actually get into the shape in the first place If people want a bit more like lower body stuff You can do some of the things like shrimp squats are definitely One we should be doing and we can it is a question we've had before work So like would you ever do a lower body? You know, whatever people want we're keen to provide for you. So if it is something a bit more interesting We'll do low body. So we're in terms of how do I look at lower body training single leg Like jack says pistol squats and shrimp squats. I like the idea of plyometric being there But again, that's a big thing. You've got to have good lower body mechanics before we want to start introducing Plyometric training into into workouts I like lunge patterns and just to throw something to mix the conversation we've been speaking about this week is Is calisthenics or it is squatting a calisthenics movement or it's lunging a calisthenics movement Or a resistance training exercise because a body weight squat would be calisthenics But when you put a back squat on it becomes a resistance exercise Well, that's both the resistance training exercises we're moving a set amount of it We're moving a weight. There's the muscle is under tension Just like a weighted pull-up is that is that a free weight exercise or is that a body weight exercise because a pull-up is calisthenics So I think let's More often change what that looks like rather than going. This is you do calisthenics means you don't do back squat Well, maybe I just see back squat as a calisthenics weighted exercise Different way because just yeah to wrap up its question about Do we use weights at all? Is it just calisthenics it fits in nicely with that in that? I would say upper body wise I just do calisthenics But for me that does involve because pull-ups are strong like if I want to create an overload I'll put a weighted belt on and do 10 15 20 whatever kilo pull-ups and I'm considered that Calisthenics that's the only sort of where I'd use weights and then actually go in well That makes that point relevant in terms of going well What's the difference between putting on you can put on a weighted vest You do your squats and do your pistols and go that's all right But as soon as it's a bar on your back, then we're going on it's different, but really It's the same. We're just creating an overload But it's it's understanding like do you need to create an overload or a five pull-ups still hard for you? And therefore just with your body weight and therefore you like you're working in that sort of max strength rep range And actually you just need to stick with that and the final four is it depends what you want Like do you want to move well or do you want to do quads illa like There's two different approaches there. Yeah, yeah, and it's not right and wrong. It's just like what it's not Yeah, right last question and tom miller with tom kinsman bonus question Yeah, it is number four So tom miller came to one of our workshops in I want to say ashbourne. Yes starbyshire. We live south Tom's a great guy. He's a Trains of pti and physical training instructor in with the marines. He's not afraid of giving out a compliment. Absolutely legend Yeah, no, so some I'm gonna do it like there's only so much I can handle actually without feeling slightly embarrassed And you've definitely tipped me over that. You know that edge there, but I got about 500 read about 500 I think he's joking so Tom I'd a chat about this on the workshop But it's an interesting one because it links to how we might incorporate conditioning or metabolic conditioning into a calisthenics type work I obviously when tom's working with the marines. He's got people that are Training away from home not always got a lot of kits. They've got body weight Maybe a basic rig, but it's they haven't certainly got like a fully functional gym or kitted out gym all the time that they can train it so Tom's question sort of fits in he goes So how do we sort of basically maintain a basic level of strength and some some cv or some cardiovascular training? Where short bursts of force production required? That's what the guys need for their jobs He thinks it could be a lot of it is a lot of benefit But basically how do we see the calisthenics fits into a conditioning type workout? Dave Let me draw upon my own experiences and then you can go into like what that might actually look like so Tim's already mentioned a little bit about like being realistic and like what you watch your schedule like There's certain things I'm working on and want to work on that like pretty much take up my week So I might get like three decent sessions done if I'm lucky and then I'll touch on some other things But that is basically strength based calisthenics stuff some of that might be at home and some of that might be at the gym and then in terms of like conditioning or or cv work, but if like in terms of The trends what you've asked a lot of people I think you're talking about conditioning to actually get Sort of fitter. Whereas a lot of people might be looking at again conditioning because they want to like Lose like improve their body composition. So like Maintain muscle lose fat and sort of look better um And a lot of that for me That aspect of it comes from eating well and then the training that I'm doing is is got enough I'm trying to make sure you're doing enough volume as reps and sets that you're actually going to get a bit of that my sort of cv side of things come in where Um, my wife really likes running quite enjoy running together. We do park runs. So like they're park runs across the World I'm pretty sure Where it's like Saturday mornings. It's 5k. Um, so didn't I used to hate just long distance running Um, but quite enjoy that now. So like my cv and then and we've got a road bike and so go out Literally just for sort of fun. No lights training session reps and sets and all this sort of malarkey But going for a run going out on my bike. That's like where my I consider my like cv slash conditioning coming in And that's that's just whenever we do it. We try to do something once a week That's just for fun of us to sort of together. Yeah. Um, I'm not I don't have time my schedule to put in like, uh For a while I could I could just drop a different session and do like a master bike conditioning But uh for me, that's not what I want at the moment So I'll I'll pick up on this from a Let's go to an s and c sports performance side because effectively tom's working with military personnel So there's a there's a performance element to what they're doing a big performance component um So if you p90x insanity workout people are going to go. Oh, it's a good workout. I do that. No You know why it's a good workout because somebody went and picked a load of hard stuff and put it in a circuit and like So if you do loads of hard stuff and you don't rest in between it then you're going to get tired So if we're looking for anything which is going to improve cardiovascular fitness improve conditioning Where's anything which is going to create a sustained elevation and heart rate The high we get that the different sort of training adaptation We're going to be so if we're going to get people to work for short bursts of high duration work And we're going to get them to work up to 90 max zone fours and fives of our kind of heart rate Uh parameters Then we're going to get an adaptation We're stressing the boat to a point where it says I don't like what you've done to me there You've done enough to encourage me to make out so when you come and do this again You're going to be better because I'll change because of what you've done to me So as long as we're doing that it really doesn't matter whether that's a burpee A squat jump whether it's a 20 meter repeat sprint effort The the the simple job is look at the environment and go right I've got a 30 meter or 10 meter square Piece of space in the middle of a compound in in afghanistan Aware of you might be and go how am I going to use that space? How am I going to use the kit that I've got and just start to pick things which are hard Things which are tiring and keep the rest short Like if we're resting for more than 30 seconds and we want a metabolic out A metabolic improvement Then we just need to question why are we resting for longer if we want about three to five minutes worth of resting between that We're looking for more. You can you put down a maximum effort sprint time Where it might be you can actually consistently put down four or five reps which are roughly the same sort of duration Whereas if you're going to do six sets off the bounce and it's going to sprint there walk back recovery We're going to see some drop-off which means that we're then starting to create a little bit of aerobic anaerobic adaptation so Easily you could fit into some some some movers and the difficult thing with with body weights We've not got a lot of kit is pulling So have you got a set have you got something we can hang from can you do pull-ups? Can you super set that straight into a into a press up come we go pull up down Push up jump back up onto the bar. Can we start to rep some of that sort of stuff? I like that idea that like part of it I mean that's something we need to do in like Where someone holds and they're actually getting a bit of an isometric holding position where someone else is actually doing a body weight row Holding onto things like battle ropes. I'm a big fan of conditioning for your body We use those loads with serums because it's a great upper body conditioning exercise If you wanted to sort of get some of that that metabolic or that strength endurance in the shoulders Um, but I think it purely comes down to outside of programming metabolic It's easy to get someone tired. I was you've have trained squads before we've had like technical coaches I would talk like a ruby specific coach you go Your s&c coach don't know what he's talking about. I'll show you work out Which basically ends up in making someone sick and I'm like anybody can make anybody sick Like how you're actually going to create a physical adaptation which reduces injury and actually creates a performance change That's a little bit of science like you do is afraid of me before like more is not better Sometimes more is just more like yeah, we used to why I'm saying have you taken big say that Is that if we've done enough already or we just do more for the sake of doing more Swim coaching great doing more because we lost at the weekend and you're just getting punished So for you Thomas a guy who knows his stuff like my and for anybody you can take a message away from this Is when you write in a training program ask yourself Why like why is that exercise in there? What am I looking to achieve start with that? What do I want out of this session and then it becomes much easier And if you understand what your acute variables are within that red sets time recovery Intensity distance all those sorts of things Then that's how you then start to go right if I know that these are my parameters These are the exercises which I'm going to use. I don't want the guys resting And a push-up into a into three or four different push-up variations It's just movement and if it's difficult and the intensity is right and the rest is low enough The heart is going to have to work harder because we're going to start ourselves of oxygen You think you can't recover fast enough to continue to do the work Yeah, the biggest something doesn't get talked about a lot and the biggest thing you've mentioned there is about Um, it's about rest and like you've getting your adaptation based upon the amount of rest you're giving them Um, and then just if you want it to be like total body make sure there's some lower body There's some corners some upper body stuff if you actually want them to be You've got people that you need to you want them to go to the lower body Well, then it's not rockets out to make sure there's a little lower body stuff in there It's upper body, upper body It makes me think about a circuit I used to do so I knew that for example if I want to improve vo2 max There's a set which you can do where you work for four minutes work up to 90% of vo2 max And you can work that out or you can go on heart rate zones or whatever Um, but then you would do three minutes at 70% active recovery So it might be like push hard four minutes build up to that 90% heart rate I think rather than vo2 max so I think it's 90% max heart rate And then you give yourself that active recovery you drop it back down to 70 and then you go again You do that four times and that's been shown research has shown that actually gives you quite a good adaptation in terms of improving Vo2 max Well, I knew when I was training with squads I couldn't get them to run at 90% for four minutes because try and do that Like it's not easy your guy. You tell me you'll know that with the Marines They probably can push themselves to that so if you can push that zone great football players We'll I'll be like let's run hard and they'll be like most will never kind of hit that And we didn't have heart rate technology to go to monitor them So what I did was separate into five different circuits And I think I'd like it works out about 30 or 25 second or 20 seconds and five minutes of transitions in the next one And then each one of those ones was like squat jumps push ups Like get up on a floor forward roll getting up getting down just keeping people moving But like what the guys could do what my guys could do in those environments They could work half a 20 to 25 seconds And they actually they didn't know that they'd done four minutes in 90% And then I gave them an active rest jog around the pitch which they were right to bring the heart rate down So it's then it just comes to that's the art side of packaging up the adaptation and the way which your guys are going to engage with Yeah Right great that is we've yeah It's a lot Hopefully you've made it this far. Yeah, I know there was some good stuff in there Hopefully if you've got um if you've got to give yourself a panel If you've got any more questions for us related to training Um anything hairstyles Comment in the comment below and we look forward to uh answering those as much as we can the best ones or ones We feel are going to give most amount of benefit to other people Are we'll answer in the next Q&A Q&A 9? If you haven't subscribed I'm what yeah I'll go on but no guys if the ones have rubbed me at the wrong way they always can't If I like got some I've got my soap box If you haven't subscribed click on click up there If you haven't got our free beginners guide and you want to get started and I know loads of you follow our stuff We still haven't even got our free beginners guide that's down there and then last Q&A Q&A 7 is up by Tim's over there So until next week class dismissed