Episode 183 - Q&A: Training Hours/Week pre SFAS, Gains & Partying, OSUT Prep (18X), SOPC for all?, Top Lifts for Each Muscle, TTM Business Beginnings, Option 40 V. 18X & More!

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What's going on guys? Welcome to another episode of the Terminator Training Show. Today's going to be a q and a, and I'm not going to waste too much time other than just a quick little public service announcement. If you want your question answered, give me a follow at terminator training and look out for my weekly, sometimes biweekly q and as. You can ask your question in there, and if I see it or if it's a good question, then I will get to it either on Instagram or I'll get to it here or both or neither sometimes because I get more questions then I can't answer and [00:00:30] some of the questions aren't very well thought out, but if you have asked a question in the past, I haven't gotten to it and you think it's a good question, keep asking it. Or if you maybe don't think it's a great question, you could potentially improve it.

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Ask the same question just with more context and better structure, and I might get to it and that's kind of your best bet. So if you want your question answered, that's the best way to do it, but my goal is to try and pick questions that are going to give the most people the most amount of value. Sometimes I'll pick more nuanced ones that are more personal, [00:01:00] but usually I like to go for ones that multiple people can benefit from. So that's what we're going to do today. And without further ado, let's hop into it how to practice land navigation if you're stuck in an urban environment. I'm an Okinawa. Yeah, so I am not super familiar with Okinawa, but I would guess that even if you live in a city or an urban environment, you probably could drive an hour, two hours, three hours, something like that to some sort of wooded area.

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This would probably be something that you would know better, like [00:01:30] general wooded areas or areas that aren't built up. It doesn't even have to be wooded. You can definitely practice on flatter, more open terrain. Ideally you get some woodland areas. Obviously being safe and don't go anywhere. You're not supposed to go give people. Gut was let people know where you're going, when you're coming back, where to look for you if you don't come back, how you're going to communicate, so on and so forth. Don't want to be getting lost out there, but it could be something like that. I would probably go on grok or chat GBT and type in how can I do land out practice here in Okinawa? [00:02:00] What are my best options? That would be a better answer. I'm just not familiar with the island. But even in lieu of that, you can absolutely start practicing things that are not exactly one for one land nav, but will just get you to be more situationally aware and more aware of your surroundings, more aware of where you're going, how to get there, and so on and so forth.

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And this kind of goes for everyone. Once you go somewhere one time using Google Maps, whether you're getting walking directions or driving directions, [00:02:30] whatever it is, once you go there once, maybe twice, if it's more complicated, then you should try and do your best to go pay attention that first time you go and then go by memory the second time you might get a little lost, no big deal. If you get lost, just type it back in on Google Maps and it'll bring you back there. But the more often you go places without relying on waves or Google Maps or whatever you use for maps, the more you're just going to be able to be kind of tuned in and switched on and able to know where you're [00:03:00] going, how you got there, how to get to where you want to go next, and so on and so forth.

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So really hold yourself accountable to that, whether you're walking around, whether you're driving around, even if it's in the city, if you are paying attention that first time, obviously you're going the first time you go, you're going to go off your ways, but also just pay attention to where you're turning and where you're going. I try to do this even today. It helps with my situational awareness. If I go somewhere once, I'm going to try and come back home without Google Maps. If not that, [00:03:30] if it's a little bit more complicated than the next time I go to that same place, I will try and get there without Google Maps, unless of course I'm in a hurry, but I always show up to things super early, so I'm almost never in a hurry. But that's the way I would do it. You can absolutely start reading up on it.

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I've got a few videos, at least one video where I go pretty in depth. I'll try and link at the show notes or in the description and I go pretty in depth on certain strategies you can use for Land Nav. I go in depth on how to approach land nav when you're [00:04:00] at selection and so on and so forth. But you could read Never Get Lost by Dr. David Walton, a KAT of Oo. That's a great one. There are other good land nav books out there, but I've said this before and I'll say it again. You can read all you want about it, you can know all you want about it, but you still got to get out there and do it. So I would think outside the box a little bit, maybe make some sacrifices even if you have to drive quite a ways. There are people who fly in from all parts of the country, at least probably outside the country too for Wally's [00:04:30] Land course.

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So I'm not saying necessarily that it's super practical for you to fly from Okie to NC for a one day course, but a little bit of sacrifice whether you have to drive a couple hours to wooded areas or whatever have you would probably be worth looking into. Next question, I finished the SFAS program, but ship out date got pushed back a few months. What are some good next steps? So you already kind of messed up a little bit by following SFAS before you went to basic [00:05:00] for those who have been listening for a while, you know why, but essentially you don't want to follow an SFAS program or a selection prep program in general more often than you need to. It's just not super longevity friendly and you're missing out on other general more well-roundedness that you would benefit from unless you're actually going to selection.

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You need that specific selection fitness. So I would not have followed SFAS prior to going to basic and now that you're basic has been pushed off, then you're going to get a chance to kind of redeem yourself. You already [00:05:30] have that in the past and you could absolutely follow that. Again as you get closer to selection, if you're able to kind of finagle it with the pre-op C stuff and things like that. Some guys are, some aren't or R run Lyft, that'd be a solid option too, but I would go for either two and five mile. If you're weaker at running or one of the two jacket Ls would be a great option. If you're more balanced and you want a good little blend of strength and endurance or you could hop on T eight 50, that'd be a great pre basic training program to follow.

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So any of those work, but again, [00:06:00] try to only prep for selection when you're getting close to selection. I know that's going to fall on deaf ears for some people. They just want to do their selection prep programs, but you're going to be better off in the future if you train a little bit more general with a little bit of specific bias towards running and rucking and maybe some calisthenics until you are eight weeks out, 10 weeks out, maybe 12 weeks out from selection, maybe 16 for some people, but rare and getting really specific in those last 2, 3, 4 months would be the better call. Next question, SFPC was [00:06:30] made mandatory for all use of SOC candidates, even non 18. What's your take? This is the first time I've heard it, so my take is honestly they're probably hurting so much as far as guys not meeting the standards at selection.

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That's probably why they're doing it. A lot of people are under the impression that Green Berets or the cadre or guys who have already gone through or kind of gatekeepers and they don't want more people in the force and that is not the case. Honestly, the regiment needs more capable [00:07:00] able-bodied men to do the job and if we are giving people a better chance at passing selection because recently just people have not been doing well at selection, go to SFPC is probably going to give most people a better chance at making it, especially with Land Nav. But other things as well, fitness, you're not going to gain a ton, a ton of fitness at SFPC, but you're also probably not going to lose it. You might refine it and get a little bit more fine tuned over that. I think it's a five week period, but I [00:07:30] think they're most likely, of course I could be way off.

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Again, I haven't heard this until literally reading this question, but most likely they are doing that so that they allow more people to potentially pass. They are basically making it so they're sending more potentially able to make it candidates to selection and to me that kind of makes sense. I am not sure if it's going to last kind of like when they just tried out the preselection land nav course. That one didn't last because it wasn't really helping anyone. [00:08:00] It was kind of just making guys more fatigued before going, those were non 18 x-rays that had to go to that. I think it was just non x-rays. It might've been x-rays too towards the end there. But yeah, we'll see what happens. I could be way off on that, but that's kind of my at first glance, that's my first thought towards it is just trying to help more guys pass because you can't just let more guys pass by reducing the standards.

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You have to keep the standards the same, if not make them a little bit harder over time. Although the standards that SFAS have been the same for a very, very long time, [00:08:30] very similar at least, but you can make more guys potentially able to meet those standards and by sending them to SFPC, that's probably the thought process behind it. Next question, is it fine to have a sugar-free soda a couple times a week? Yeah, it's totally fine, man. If that's the biggest worry you've got, then you are super duper duper locked in sugar-free soda, the aspartame and the other artificial sweeteners that a lot of people, especially people in the wellness community kind of talk down on. It's not great to have [00:09:00] several per day generally speaking, but it is totally fine to have a couple per week and it's way better to have a couple per week or even a couple per day than it is to have 2, 3, 4 regular sodas with 50 grams of sugar in them every single day.

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So it's by far the lesser of two evils and as long as you are not just slamming six pack after six pack after six pack throughout the day, then you should be totally fine with sugar-free soda or really any sugar-free drink. And also you want to consider the fact that [00:09:30] certain things like sugar alcohols and other potential artificial sweeteners do for some people have a detrimental effect on their microbiome, ak their gut health. So you want to consider that, make sure it's not messing your digestion up or making you feel super bloated or giving you the shits or anything like that, or just making you generally not able to digest food the way that you ideally would like to, which could potentially be the case for some people, but in general it's usually not a huge deal in a couple of week. You're [00:10:00] totally fine.

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Next question, how many hours of training a week do you recommend before selection hours of training? It really depends. It a lot of it just comes more down to the quality of your training. Yes, quantity matters too, but one guy could train 11 hours a week and be good to go if he's doing the right things. Another guy could train 13, another guy could train 17, another guy could train nine, and it kind of just depends on your efficiency with your training. Two people could go do the same workout, especially in [00:10:30] the gym and one guy could get it done in 45 minutes and it might take the next guy 75 minutes just depending on rest periods, warmups, what they do between sets and lots of different factors that go into it. Yeah, obviously things like a 120 minute ruck that's going to take everyone 120 minutes, but some people are going to be able to do eight miles of volume during that.

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Some people might only get seven, some people might get nine or 10 just depending on what the type of workout is and how fast you are and how just generally physically fit you are. So hours per [00:11:00] week I would say probably double digits would be a general minimum. I mean there will probably be some days where you're training for three, four hours like long rux, long runs or days that maybe you have multiple different training sessions. But yeah, in general, say you're training on average two hours a day and you're training six days per week, that'd be about 12 hours. I'm not saying you have to train two hours a day. That's not what I'm saying, that's just an average thing, but somewhere in the double digits you can definitely get higher than that. If you're a big [00:11:30] time endurance stud and you can just handle a ton of volume, then doing more than that is totally fine, but there's no perfect amount of time.

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It really just depends on being prepared for the proper things, which of course takes time, but it's going to take everyone a little bit different time just depending on where they're at and how much they have to improve and what skills they need to work on and what abilities they need to work on. So no real answer, but hopefully that gives you an idea. Next question, can you do a podcast covering RASP slash option 40 oriented candidates? I probably could, [00:12:00] but I also don't know quite anywhere near as much about rasp or Option 40 contracts as I do about 18 x-ray contracts. But I will say there's not a huge difference. Definitely help guys prep for rasp. I help guys prep with option forties going to rasp. I've actually never trained someone straight into rasp. I've trained several guys and I am currently training several guys who are going in as option forties.

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The real only difference is if necessary, if the person struggles a little bit more with running, [00:12:30] we do more running and we do a little bit less strength specific stuff. We work a little bit more on endurance, so that's really the main difference is you're going to run a little bit more, you're going to get timed on runs more at rasp and for longer. The only time runs you do at S fas are the very first week as far as I know, RAs running. You get certain distances where you have to run, I think it's like a four mile, a six mile, an eight mile or something like that. That might be the rux. But anyway, you're going to have to run a little bit more and I don't think the standards are all that different. I think you just have to do it a little more.

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[00:13:00] You ruck a little less and there's also no land nav as far as I know. There's no difficult land N that really needs to be prepared for, so I don't emphasize that as much with my guys, but I would say those are the main differences. I just don't think it really involves a full episode and also I would not be the subject matter expert in all the details for rasp option 40. Next question. Will running after hitting legs improve endurance or would it be counterproductive? It can be counterproductive. If you are doing a ridiculous [00:13:30] amount of leg volume and a ridiculous amount of general training volume or you're doing a poorly paced or poorly structured run or a combination of those things, or if running after lifting just puts you past your recovery threshold, the amount of volume and intensity that you can handle on a more macro level, then yeah, it would be a little bit counterproductive.

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But other than that, if it's well programmed and intentionally done after a lift and the lift is nothing crazy, it's not just tons and tons and [00:14:00] tons and tons of volume that just destroys you and then you go out and run super fast. Or if you go out and run a completely different energy system, so like say you just did a heavy reasonable volume strength biased leg day that doesn't have a ton of reps, doesn't have a ton of sets, maybe a few different exercises, but relatively heavy in the two to five rep range and then you go out and do a zone two run, which are basically two complete opposite energy systems. It's not always wrong, [00:14:30] but that's not how I would usually split it up. Doing heavy strength work is predominantly the A TP PC energy system, whereas going out for a zone two run is all oxidative, so it's two different energy systems and you're kind of training those on the same day, which some people do like that strategy.

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I personally don't. I like to group energy systems together so early in the week, mostly a TP PC and then the middle energy system, which is glycolytic and you kind of transition towards the end of the week to more endurance style stuff or higher reps in the gym longer runs and easier lower [00:15:00] intensity stuff. That's the way I like to do it, but I personally program runs especially repeats shorter stuff, harder stuff on the same day as legs. I think that's a great way to split it up, especially if you want to get good at both. If you only want to get good at running, doing your runs after leg day is not very smart. If you want to get good at running and you want to get stronger or more jacked or both, then you're going to probably have to do some of your runs on the same day you lift legs and that's just kind of the way it is.

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You could probably split it up or you don't, but it's not going [00:15:30] to be counterproductive on a micro level. Can it be counterproductive on a macro level given the context of your entire training? Yes, it can, but it's kind of impossible to say whether one single day of training would be productive or counterproductive. It really has more to do with your general training structure and what you do on a consistent basis. Next question. Going to SFAS in three weeks, I think I'm overreaching. Performance has been inconsistent. Should I deload early? So you're three weeks out, this would not be the best time for a deload. It would probably be a good time for [00:16:00] a slow gradual taper. Honestly, most of my guys, I have them taper for two weeks, some of them three weeks, some even four weeks. Really, really slow, gradual taper. It kind of just depends on how long we've been working together, how long they've been putting in the mileage, how their training's going, how they're performing.

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Ideally they're not starting to taper off or plateau too hard. Ideally they're kind of doing really, really well in the last week, maybe a little bit more fatigued than they would. They're not performing quite as well as they would be of course if they were less fatigued and [00:16:30] if we tapered or deloaded before a peak week style week where you're going really, really high volume, really, really hard, maybe doing a bunch of time trials, but where was I going with that? Yeah, so some guys taper a little shorter, some guys taper a little longer. If you're already feeling spent and you're three weeks out, you're not going to make a ton more gains if any. I mean your body's kind of telling you that you are not primed for more adaptations and also adaptations take a certain amount of time. I mean most aerobic adaptations you don't really realize [00:17:00] for eight to 10 to 12 days after you receive that stimulus for the adaptation.

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So you're not going to make a ton more gains. Your best bet is probably assuming you've been consistently training, maybe your performance is not consistent, but your training is consistent, it's probably a good idea to start tapering your volume. What I would do is probably 75% of your volume next week, 50% of the volume you were doing the following week and then like 25% in the last week before you go give or take, doesn't have to be that exact amount, but something [00:17:30] like that would be a solid taper or if you're feeling terrible, you could always go down to like 50% this week or even 25% this week almost like you said in the question like a mini deload, then go back up to 50%, then probably back down to 25%. There's so many ways to skin it and I would need to know a lot more details about your training and just what's going on to give you an exact taper structure.

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But that would be my best suggestion because just trying to train more when you're already smoked is not fruitful at all. I know this seems obvious, but [00:18:00] sometimes when you're in it you want to make those last gains and it can be really hard psychologically to tell yourself like I'm done, my adaptations have been made and now it's time to let this fatigue go away. Remove the fatigue mask so that I can actually see all the progress I've made. Ideally like week one of selection, but it's definitely the right move and sometimes you have to get used to doing things that you don't want to do because you're going to have to do a lot of that at selection in the Q course throughout your career as a green beret. So just start getting used to it now [00:18:30] and just being mentally tough enough to know that even though it's not what I want to do, it is the right thing to do, so therefore I'm going to do it.

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Alright, next question. If you had 18 months to prep for selection, how would you do your PDF programs in order? 18 months. So this may not be an exact perfect. The programs that I go over in the order may not equate to exactly a year and a half or 18 months, but should be pretty close. I have my programs kind of created in a way that people could use them a year and a half out, two years [00:19:00] out, et cetera. To preface selection, the order you go in, it really just depends mostly on where you're at physically. If you have a former strength or explosiveness background and you really need to build a lot of endurance versus if you're already pretty solid at running and rucking and you need to build some strength or if you're relatively balanced. So without knowing any of those things about you, I will just say what I would recommend for someone who's more balanced doesn't really have any super strength, super weaknesses, just a good blend of overall [00:19:30] conditioning and overall SF specific ability, decent endurance, decent strength.

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So you could do something like Jack Gelle one followed by Jack Gelle, two followed by two and five mile followed by ruck run lift. That would probably be about 18 months, maybe a little bit less, but that'd be a good order to do it just for those who are not aware, you don't have to do jack as L one. Then two, they're not necessarily continuations of one another. You could easily do Jack is L two, then [00:20:00] jack is L one, then two and five mile, or you could do two and five mile. Now Jack is l, jack is L two or two and five mile jack is L two, Jack is L one. Then ruck run lift or SFAS, any of those would work really well. So it really depends on where you're at, but you can't really go wrong. Another option if you don't want to worry about any of that is to hop on T eight 50 and just subscribe to that and you're going to get really, really good.

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Well-balanced training from now until you're about four months out. [00:20:30] Then you can hop on ruck run lift or you could wait until you're about three months out if you don't think you need quite as long and hop on SVS and you're going to be golden. Next question, what is your overall opinion on knee sleeves for squats? Knee sleeves, totally fine If you like knee sleeves, they are not like knee wraps where they're not going to give you a bunch of extra oomph and extra ability to lift more weight, usually more weight than you're capable of. Most people who use knee wraps have no business using knee wraps. Some people do. If you're a powerlifter and your federation allows it, then yes, pretty much [00:21:00] anyone else, there's almost no point in using knee wraps if you care at all about your longevity, they're more of an ego thing.

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They're just going to allow you to lift more weight. But the other parts of your body, the other parts of your structure may not be able to handle that. A lot of people, especially if you're not built really, really well for back squats, you can still definitely do them. But a lot of people when they fail a back squat or when they approach failure, their limiting factor I should say in a back squat is not their legs. So if you're given your legs this extra boost but your core lower back, upper back, whatever [00:21:30] is the point of failure or the point that breaks down when you say fail a squat or approach failure on a squat, then giving your legs extra strength even though your body doesn't have any of that extra ability is just going to exacerbate that issue and make it even worse.

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So I know you asked about knee sleeves and I told you they were fine, but I just wanted to get that knee wrap thing out of the way because I see so many people using them and also lastly about knee wraps, most people don't know how to wrap them. They're actually really hard to wrap on yourself properly. You can wrap 'em on yourself all [00:22:00] day long, but doing it properly is a totally different thing. Most high level lifters that use knee wraps, AKA power lifters, sometimes strongmen, they have somebody else do the wrap for them and that's usually a better option because assuming that other person knows how to do the wraps properly, you're just going to have better angle, better leverage is going to be less fatiguing for you to actually wrap yourself up. It's actually a little bit fatiguing, especially if you're out of shape like a power lifter would be.

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It's a little fatiguing to get your knee wrapped, wrapped properly. So they usually have their coach or someone else they're lifting with [00:22:30] do it, but knee sleeves are fine. They might make your knees feel a little bit better. They can improve proprioception. So if you find that during squats your knees bother you or you don't really feel like you're really connected mentally to your knee area or you want to kind of just focus on that area like driving your knees out over your toes, basically if you want to make your squats a little bit more knee centric and you want to be able to focus and really think about your knee area, knee sleeves can help because they [00:23:00] just, you feel them on your legs. So because you feel them on your legs, you kind of pay attention to that area a little bit more.

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They can absolutely help you lift a little bit more weight, but it's nowhere near as much as knee sleeves and you're better off not trying to use them to lift extra weight. You're better off using them as an adjunct or something that keeps your knees a little bit healthier, even if they're not actually keeping your knees healthier but you just feel like they are and they're not hurting you, they're not detrimental, which in most [00:23:30] cases when appropriately used they're not, then that's fine too. You don't have to have all this data to back it up and if you like wearing them, go ahead and wear them if you don't. I personally used to wear them but I don't anymore and I don't really feel like I need them. I used to wear them, them I lifted a lot heavier and went a lot harder and I felt like they kind of just kept me a little more secure and they allowed me to candidly lift another 2%, 3%, something like that out of the hole of a squat.

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But I don't have those goals anymore. I don't really care about that stuff. I want my knees to be healthy, so [00:24:00] just instead of using the wraps I just kind of lower the load and make sure that I can handle it and still get the same results. It's just kind of where I'm at in my training journey. Everyone's a little different though, so I would say in general when appropriately used knee sleeves are totally fine. Definitely use caution AKA probably don't use knee wraps unless you want to compete power lifting. Next question, is this a smart way to prepare for SVS 12 weeks of GPP into two and five mile into rec run lift? Yes, depending on what your GPP looks like, [00:24:30] if it's a solid program, that's honestly a great option. You may benefit from on the two and five mile as you get towards the end of it.

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Instead of doing a run every single weekend, you may benefit from alternating weeks doing a ruck one weekend, a run the next weekend just walking only. You don't have to start ruck running when you're well before four months out, which is ruck run lift, but that might be a good idea just to get used to having a ruck on your back. Yes, there's an optional ruck day in the two and five mile, but it's not very long and you may benefit from doing another ruck, [00:25:00] but at the same time you may not. If you're already a strong Rucker or if you're already really good at running and strong, then you're going to be a strong rucker and you have that ruck, you opt to do the optional ruck most weeks or every week during the two and five mile, you should be totally good and that would be a great way to split it up.

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Again, assuming your GPP programming is not all over the map in a complete soup sandwich in general would be a pretty solid option. Next question. Oh my goodness, this is a super nerd out question and I love it. What is your go-to max growth exercises [00:25:30] for the main muscle groups? Alright, you're speaking my language. Okay, let's start with hopefully I don't forget a muscle group. I feel like the last time I got a question similar to this, I forgot arms and some other stuff, but anyway, we'll go chest back. The back has a couple different exercises, so we'll do upper back lats, low back glutes, hamstrings, calves, quads, biceps, triceps, delts, I think, I dunno if I said delts well anyway, we'll start with chest because [00:26:00] everyone loves chest. Every male loves chest day. My top couple exercises, I'll just do two, maybe three exercises per muscle group.

(26:09):

So of course this is my experience and this is me training and trying to get the most out of my training. So it could be different for some people. Some people honestly the bench press with a barbell is the best way to grow their chest. Other people including me, it's not at all. I am not built well for benching and it's more of a shoulder exercise, [00:26:30] AKA shoulder irritation for me and it's a super long range of motion. So I just feel mostly triceps and shoulders on a bench press, but someone might feel really good stimulus in their chest and really get good growth from it. So just keep that in mind as I go through. They're going to be kind of nuanced and biased towards my experience, but also they're still effective for other people. So my top chest exercise right now is a seated Nautilus.

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I have a Nautilus lever chest press at my gym that has great range of motion, incredibly [00:27:00] good resistance profile. Resistance profile basically means that it matches up to your strength profile. So ideally on a push you want it to be a little lighter to start and you want it to get a little heavier as you approach lockout pull would be the opposite, just getting that out of the way. So love that machine can really load it really, really stable and it's super easy to set up as long as you take the extra couple seconds to make sure you set it up to your body structure. I also really like for chest a cable fly. [00:27:30] Love a cable fly because you can, especially if you have a free motion machine so you can rotate the cables out a little bit wider, you can rotate them narrower, you can rotate the angle of it so you can do a low to high fly that hits more of your upper chest or you could do just a regular flat fly or you could even go high to low, which is great for anyone with shoulder issues.

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So I really like that. And also by adjusting the arm swing you can, having an out wider is going to put more tension on [00:28:00] the lengthened position. So when your arms are completely straightened out, whereas if you have it a little bit shorter, you're going to get more tension in the mid range. In the short position. Basically anytime the cable is at a 90 degree angle from your arms, that's when you're going to get the most tension. So like a dumbbell fly, which is a great exercise if you do it well and you feel good with it is really only going to be lengthened tension when you're out to the side because if you think about it, as soon as you get to about 45 degree angle coming back up, gravity's [00:28:30] no really not really acting on the dumbbells anymore. And honestly, if I was doing dumbbell flies, I would stop around that 45 degree angle right when tension falls off.

(28:40):

You don't have to do that, but that's the way I would do it. So I really like those and I really like a good solid deficit pushup, super deep deficit pushup, whether it's on rings, rings wouldn't be the most hypertrophy centric exercise, but a really deep pushup, we're going super low, really using that deficit, going nice and slow on the bottom, potentially pausing, getting that huge stretch on the PECS is [00:29:00] amazing. Super great exercise for back, upper back, any sort of chest supported row. It could be a chest supported incline bench row with dumbbells. It could be a machine row, it could be a cable row, although cable row usually you're not going to be chest supported, which is not the end of the world. But usually something with chest support is a good option for me. I like a chest supported T-bar row or a chest supported dumbbell row for upper back for lats.

(29:25):

Lats are a little interesting because you can hit lats on a vertical pole, you can hit lats on a horizontal [00:29:30] pole or anything in between. You can do that with upper back too, but a little more so for lats. So some sort of lat pull down or pull up would be a solid lat exercise for a vertical pole and then something like a seated row where you are keeping your elbow kind of tucked close to your body would be a really good mid LA exercise and a little bit more shoulder friendly on most people than doing just a ton of overhead work for dealt. Honestly, most people don't really need any more front dealt work [00:30:00] or most men don't need more front dealt work because they have spent their whole lives doing chest day and the front des are heavily involved in chest. So maybe one overhead press exercise.

(30:11):

I really like a high incline smith machine press. The high incline is going to be way better for most people's shoulder health and longevity than doing direct overhead presses because most people don't have the requisite shoulder mobility to go directly overhead yet they still do it because everyone thinks that an overhead [00:30:30] press is like the squat of the upper body I've heard it called, which it's an effective exercise if you have the requisite mobility just most people don't and therefore they continue doing it because they've heard it's good but they just keep banging their shoulders up and it's not great. So I like that little 60, 70 degree incline and you can use dumbbells too, but I personally think it feels better on a Smith machine there. Honestly, its it's kind of personal preference, lateral doubts, any sort of lateral arrays. Ideally most people train the lateral delts either not at [00:31:00] all or not well or they just don't execute it properly or they just do all short overload exercises.

(31:05):

So they'll do dumbbells and then they'll do cables, but they'll have the cables down on the floor and then maybe another exercise where the cables are down on the floor or the machine is basically only providing tension like halfway up all the way to the top. So any sort of lengthened dealt exercise, either a cable lateral raise that starts the cable a little bit higher up where your arm hangs, remember that 90 degree thing, that's where most of the tension's going to be. So if you are starting the cable higher and your [00:31:30] arm is hanging down next to your waist, you're going to have most of the tension right there at the very beginning of the rep and it's going to drop off a little towards the end of the rep, which is what you want in this situation because most of the time when you're doing dumbbells, it's the opposite.

(31:43):

So something like that would be great for side delts. If you perform upper back work enough and you row properly, you're going to get great rear det development. But you can also do something like a reverse fly or you can sit on an actual peck fly machine facing [00:32:00] the opposite way and do flies that way. Anything like that really don't need a ton of Dell work. Again, if you're doing plenty of rowing for triceps, I really like a JM press, especially on a Smith machine and especially with a reverse band. One of my favorite exercises, it's similar to a skull crusher, it's like a combination between a skull crusher and a close grip bench. And I absolutely love them. They're not great for everyone's shoulders, but if you do it on a Smith machine and you take it nice and slow and you don't overload it too much, don't use ton of momentum and also consider a reverse band that resistance [00:32:30] profile thing I was talking about earlier.

(32:32):

That's a great, great movement. And then something like a dip. A dip is going to build slabs of muscle on your triceps, especially if you make a more tricep focused by keeping your torso a little more upright, tucking your elbows a little bit more and really placing that tension on the triceps a little bit more than focusing on that deep stretch on the pecs, although both will be involved, but you can just load a dip so much or machine dip so much that it's so good for tricep work. Biceps, any sort of supine grip pull down would be like a compound lift. So a [00:33:00] supine lat pull down or something like that would definitely target the biceps or a supine chin up would absolutely hit biceps pretty good, especially loaded. Those are definitely compound lifts, so they're not going to really make your biceps massive, but they definitely are a really good start.

(33:14):

And then something like a face away curl on a cable machine to really get that lengthened position. And then maybe a preacher curl if you literally only did some sort of supine grit, pull down some sort of lengthened position curl, whether it's a lean back curl on a [00:33:30] incline bench or even better a face away curl with cables that are pulling that tension at the very beginning and then throw in a preacher curl, whether it's on a machine or a single arm preacher curl with a dumbbell or whatever have you. You're going to get most of the bicep growth available to you technically probably missing out on a hammer grip style bicep exercise like a hammer curl. But for the most part that's really all you need is those few exercises if that, even if you chose one of those two bicep exercises or even if you got rid [00:34:00] of that supine GR pull down or made that more lat focused than bicep focused, you're still going to get great bicep growth from that forearms.

(34:08):

I don't think we need to really talk about the forearms. The lower back, any sort of hinge heavy hinges are going to crush lower back, reverse hypers, 45 degree back raises with a lower back focus or erectors is the proper name for them. Those are going to be great for glutes. I really like a reverse lunge off a deficit where you have that vertical shin, you're taking a [00:34:30] bigger step back, you have a vertical shin, your torso's leaned over a little bit. I really like doing 'em on a Roger squat or a Smith machine, but you can do 'em with dumbbells. I would probably use straps just so your grip's not a limiter, but you get that big, big stretch at the bottom. I use a bumper plate for that deficit. I usually do a 45 and a 25 pound bumper plate, so it gives you a good solid five-ish inches deficit so you get more length.

(34:52):

And something like a glute drive or a hip thrust would be a good short overload, not super fatiguing exercise for that squats. [00:35:00] R dls. If you do R DLS with that nice knee bend, you can get great glute stimulus from that single leg R DLS too, especially if you're holding onto something. So balance is not an issue. Hamstrings, a seated leg curl is probably my top hamstring exercise for growth. A stiff legged deadlift would be a great option as well. Those are really, again, probably the only two exercises you ever need to really target your hamstrings. But most people still neglect the hamstrings or they neglect doing any sort of hamstring flexion exercise like a leg curl. Lying [00:35:30] leg curls are fine too. Cedar leg curls are just a little better because you get more length and stimulus because you're sitting. So your hamstrings are pre-stretch, especially if you lean forward a little bit, which I like to do sometimes too.

(35:40):

You get even more of a stretch at the top for calves. Standing calf raises, I honestly like a donkey calf raise. I've been doing these recently, a donkey calf raise on a belt squat. You kind of loop the belt around your hips, you put the handles so that you can lean forward. So basically your torso is almost perpendicular to the floor or parallel to the floor [00:36:00] and you do straight locked out legs and you do a donkey calf raise that way you can do any sort of calf raise. It's all going to work pretty well. Seated calf raises not going to get a ton of growth out of seated calf raises, but they're still valuable. They're not going to not grow your calves at all. So you can definitely work those in as well. And quads probably any sort of belt squat or pendulum squat if you have a really nice pendulum squat or a belt squat if you perform it properly.

(36:24):

Most people when they do belt squats, it looks more like a hinge or like a sumo squat because you can lift more that way. But if [00:36:30] you treat a belt squat just like you would treat a quad biased any other squat by driving your knees out of your toes, maybe considering some heel elevation going really, really deep so you're fully as close to fully lengthening the quads as you possibly can. You're going to get way more out of it as far as quad growth and then some kind of leg extension. Ideally something like a prime leg extension machine where you can mess with the resistance profile and make it lighter and heavier at certain parts of the movement. But if you don't have that [00:37:00] some sort of leg extension that you can actually get solid range of motion. So you want to start your legs a little bit more than 90 degrees from your knees, so they should be back a little bit.

(37:11):

Most leg extension machines have a really short range of motion. So usually what I do is take these big yoga blocks and I put them between my shin and the foot pad and it gives me a couple extra inches of range of motion and it makes it way better. And also I put the seat as far back as possible the closer you are to being in a straight line with your torso and your legs, which is not necessarily [00:37:30] possible on most leg extension machines, I would guess they're going to make one in the future that allows you to lean back or lie back. That's going to put more stretch at the very beginning on your rec femme. In order to grow your rec femme the way you want to, you're going to have to do something like a leg extension or sissy squat because those don't get a lot of stimulus at all from squatting movements.

(37:50):

And that is literally one of your four quad muscles. And the same goes for your bicep for mor, which is one of the muscles on your hamstrings that really needs a flexion movement. So [00:38:00] some sort of leg curl to grow. So I think that covered everything. Abs. I mean if you want to train your abs, you can do some basic flexion extension stuff I really like for obliques, I like a 45 degree sideways on a 45 degree back raise machine. So you're facing sideways, you kind of go down until you stretch and you come back up. That really lengthens and shortens the obliques, which is a good thing for hypertrophy as opposed to a plank where it's just isometric. [00:38:30] And then I like something like a Roman chair leg raise where you're kind of lean back so you get a really full stretch at the bottom on your abs and then you are driving your pelvis up towards your ribcage and anything that is kind the opposite.

(38:43):

So GHD crunch, except you actually use the GHD in the small of your back, not necessarily like a CrossFit GHD sit up or anything like that where you're just kind of flailing back and forth. That'll get you really, really good hip flexor endurance, but it's really not going to grow your abs all that much. But if you put the [00:39:00] GHD pad where your thighs would usually go when you're doing a regular glute hand raise on the small of your back, the curvature of the small of your back, it kind of gives you a perfect platform almost to fully lengthen and then fully shorten the abdominal wall. And AB range of motion is super tiny. A lot of people just go crazy with AB stuff and honestly most of it is just hip flexor endurance stuff, but all you're thinking about for abs is ribcage to pelvis or if it's some sort of leg raise, it [00:39:30] would be the opposite pelvis to ribcage, not legs to chest, not chest to legs, pelvis to ribcage or ribcage to pelvis.

(39:37):

So went on a little bit of a tangent there and I think I covered everything. If not, let me know in the comments and I will list those out. But yeah, that should be a pretty solid start. Next question, doing dip bench and overhead press in the same workout versus separate workouts. So not really a question, but I understand what he's looking for. Would you be better off [00:40:00] doing these three exercises all in the same session or would you be better off splitting them throughout the week? And the answer is yes. It just depends. If you are doing multiple full body days or if you're doing multiple upper body days, then you can kind of divide those accordingly. So maybe you have three full body days per week. One day you do bench press as your main pushing movement. One day you do overhead press as your main pushing movement.

(40:21):

The next day you do dips as your main pushing movement or any order you kind of want. But I would say that would probably be a better order than doing bench than dips, than [00:40:30] overhead press, but it really doesn't. It's kind of splitting hairs. But say you only have one push day, then yeah, you probably want to do 'em all in that same session. Or even if you have two push days, I wouldn't do the same push exercises twice per week every single week. That'll get a little redundant. But if you have two push days and one day you have bench plus dips plus overhead press, maybe the next day is a little bit lighter, maybe working on more of a pump, you do some flies, some deficit pushups and maybe some lateral dealt stuff, that would be fine too. So [00:41:00] again, it's really hard to say whether something's overkill on a single session or on a single day because I don't have any idea what else you're doing throughout the week and what else your training structure looks like, what your goals are.

(41:13):

Generally bench and overhead press and if you're doing weighted dips all on the same day would be a little bit rough, especially on the shoulder joints. But that's not to say that you can't do it. And that's not to say that maybe you're doing body weight dips where you're really just focusing on more muscle endurance. [00:41:30] Maybe you're trying to do higher reps and just go for hypertrophy as opposed to doing super heavy loaded weighted dips for sets of three to five or something like that. And the same could be said for the other two exercises too. But yeah, I would say if it's working well for you, keep doing it. If it's not, then consider spreading 'em out a little bit. And also just remember that it's impossible for me to say whether it's a good idea or a bad idea in general. I mean, you could probably put something on there where I would be like, yeah, that's way too much for one day, but in general it's [00:42:00] really hard for me to determine what's too much or too little based on a single day or single session.

(42:06):

Next question, should I add RUCKING to JG two or run ruck run Lift to continue ruck gains after finishing SFAS prep program? So again, sounds like you just randomly did SAS despite the fact you're not prepping for SASI would probably, it depends on what you're trying to do and what your timeline looks like. If you're going to SAS in a few months, you followed the program too early, but [00:42:30] also you probably should take a little bit of a break and either run SFAS again or switch to R Run Lift probably be a better, a more appropriate, assuming you're feeling good and you're covering well, you're not destroyed if you have more appropriate thing to consider R Run lift. But if you don't have selection coming up and you're just randomly following selection prep programs, which I don't recommend, but if you're doing that then I guess it doesn't matter.

(42:52):

But I would strongly recommend Jack L 2.0 over ruck run Lift for longevity reasons. I mean it's just a way more reasonable program [00:43:00] to follow. Again when you're going for more general fitness and not specific selection prep, like really getting pretty damn intense, pretty high volume towards the end of ruck run lift. So it just kind of depends on those things. But again, I've said it so many times and I'll say it again, following as fast randomly when you don't have selection coming up is not going to be all that fruitful. So I would suggest remembering that in the future and prepping for selection when you are actually [00:43:30] approaching selection. Next question. What program would you recommend for TAC p selection slash schoolhouse for selection? Ruck run Lift would be the most appropriate by far Schoolhouse. I'm not a hundred percent percent sure, but you probably could follow anything from either Jack Zel two and five Mile.

(43:45):

You could hop on the training team T eight 50 and you probably get solid well-rounded results from that. I'm not sure what the fitness requirements are throughout the pipeline, but definitely R run lift for selection and then after that it's kind of just situation dependent. [00:44:00] Next question, when did you know you were ready to launch your business? This is a great question. There wasn't a single thing that happened or a single moment or a single day. I just started to wing it. And honestly, most people who start a business are winging it at the beginning. Honestly, I still feel sometimes like I'm winging it and a lot of other people do too. So honestly, it's just coming down to taking risks and putting yourself out there and putting in a lot, a lot [00:44:30] of hard work and a lot of hours. I used to work from 4:00 AM to 8:00 AM on work when I was still in the Army and starting this business.

(44:38):

I would work from 4:00 AM to 8:00 AM almost every morning, and then I would work a little bit more after the workday sometimes, but then I would work all day Saturday, all day Sunday, pretty much 12 hours just putting things together, building the building blocks, making content, getting my name out there, gaining a following. I didn't really start making [00:45:00] TTM into a moneymaking business until I got out of the military. So I had zero official clients when I got my DD two 14, which was pretty damn scary. It worked out. Of course, I started getting some clients and now I have a couple hundred clients on my wait list. So it worked, but for a while it was definitely scary. It's all about just taking risks and you never really feel like it's going exactly the way it should be. And you never really get to a place where you're like, okay, [00:45:30] this, I got this down.

(45:31):

You're always learning, always trying to get better, always making small mistakes, always doing little things that don't work or little things that do work and then learning from them, iterating. So it's not really a one moment thing where like, oh, okay, my business is going to work. It's going to be successful. It's more of just accumulation of hard work and things start going well. Sometimes things don't go well, then things go well again. And just kind of being aware of the inputs that result in the best [00:46:00] outcomes that you're looking for and as well as the inputs that don't result in great outcomes and just result in wasted time or wasted energy or both. So really cool question. I just don't have a perfect answer for it, but it kind of just happened over time as I started to accrue evidence that what I was doing was working.

(46:21):

Next question. Do you suggest doing a deload after two and five mile into Ruck run lift? Yes, absolutely. I would take one week minimum, maybe [00:46:30] 10 days, maybe for some people two weeks, where you definitely can still train. I would probably take a few days completely off away from training because Ruck Run Lift is going to test you mentally and physically, like big time. Not the first phase, not early on, but later in the program. It absolutely is. So I would take a few days where you just do your best not to think about training maybe two days, maybe three days, maybe four days, and then have a few easy days where you keep intensity pretty low. You keep especially volume low. And then a week later, [00:47:00] 10 days later, get into ruck run lift. You're going to be way better off doing that than you are going straight into two and five mile.

(47:06):

Or what you can do is follow the taper. Oh, nevermind, that would be the wrong order. There's a taper in ruck run lift. So if you already have that program and you just finished two mile two and five mile and you're going into ruck run lift, what you could do is take the taper week from ruck, run lift, put it at the beginning, follow that between when you finish two and five mile and do ruck run lift. And that'll act as like a nice little deload slash taper. [00:47:30] And it'll also give you some structure throughout that time so you're not just guessing and doing random stuff. And then of course, if you're doing ruck, run lift into selection, which if you can't tell by now is the right way to do it, then you can do that taper in at the end. Again, it's like a 10 day taper and you show up to selection, ready to crush.

(47:45):

Next question. How's the golf game? Are you a scratch golfer yet? No, I'm not a scratch right now. I'm a 1.8 handicap for reference when I first started golfing. Again, I have a history of lots and lots and lots of golf, so [00:48:00] this is not typical performance improvements, just getting that out of the way. But I've been as low as a four in the past, and when I restarted I was like a 16.6 or 16.4 or something like that, and I've gotten down to a 1.8. But also I've been playing very consistently. I've been practicing even more than I play every day. When I go train at the gym, there's a golf course right next to my gym, so I go practice for an hour, hour and a half. I do a lot, a lot of short game practice, especially [00:48:30] putting and chipping. I've always been a solid ball striker putting and chipping have always been my nemesis.

(48:35):

So I've been almost exclusively probably 80 20 practicing putting and chipping versus actual range work hitting balls, and I have gotten it back down to the lowest it's ever been. So I'd like to continue to stay consistent now that I have another person working for me. The main reason I didn't play golf for four straight years, give or take, barely played golf. When my dad would come down, I'd play, but that's it is [00:49:00] because I just didn't feel comfortable spending that much time on the golf course, AKA spending that much time away from building my business. But now that I have an employee who's also my wife, I feel a little more comfortable not working like 12 plus hour days every single day and just grinding all the time. So I have kind enjoyed the fruits of my labor a little bit for the first time in a long time.

(49:23):

I honestly didn't take a day off other than Christmas and I think one of my birthdays [00:49:30] for several years because I was, like I said earlier, I had two jobs. I was basically working in the army also building my business, and then when I got out of the army, I had no clients, so I had to continue building my business and actually making money from it. So I just worked every day a lot and it feels nice, although it was a little bit uncomfortable at first, breaking away and going to golf while my computer here, which I do most of my work on, just sat dormant. But it has been nice to enjoy some extra golf [00:50:00] this summer and not feel really, really bad about it. Like I am a failure at my business. So I would like to get to scratch in the next couple of years.

(50:09):

For those not aware, going from two to scratch is a lot more difficult than going from say 10 to eight or 12 to 10. It's kind of like fitness. The more fit you are, the harder it is to continue making gains because you've made most of the gains that you [00:50:30] possibly can't make. You've come closer to your genetic potential. Whereas if you are just a beginner, you're going to make really, really rapid progress. Newbie gains similar to golf, like someone who starts golf might be a 40, 45 handicap. That would actually be pretty good if you just start golf and you're there. But if they practice for a few weeks, and especially if they have lessons in a coach, they can knock five off that in a few weeks and another five in a few weeks. Once you get down to those lower numbers, it's a lot harder to make [00:51:00] that progress.

(51:00):

And also lastly, a lot of people have a misunderstanding of what handicap means. And I'm not going to get into the exact everything that goes into it because I'm not even a hundred percent sure, but on paper it sounds like a 1.8 handicap means that no matter what, if it's a par 72, I average about a 74, 73 sometimes, sometimes 74, I average two over par. But that doesn't factor in the slope rating of courses, and it also doesn't factor in what tees [00:51:30] you're playing from. So certain courses have slope ratings. They also have course ratings that normal scratch golfers will shoot this score. So say for example, you're playing a course that has a 75 course rating, that means on average a scratch golfer, someone who's a scratch handicap, which means that you on average shoot par, you would shoot 75 on average on that course.

(51:54):

And that also applies to what T it is. So one T might be a 75 rating from the back tees, [00:52:00] a 73 and a half rating from the second to back tees, a 71 and a half rating from the third to back tees and so on and so forth. Unless the course is well over 7,000 yards, I will play from the back tees. So even if I shoot a 76, 77, 78, 79, it's still going to enhance my handicap because of assuming I play at a challenging course, it's going to enhance my handicap. For example, last week I played at Primland, which is probably the hardest course I've ever played. It's a 1 53 slope for a reference. The [00:52:30] maximum slope rating a course can have is 1 55, and I believe the only course that's 1 55 is Kiaa Island Ocean Course, which they play PGA championships there and even pros struggle to break par there.

(52:42):

But I shot an 80 and that helped my handicap. I would think I was at a 2.2 or 2.1 at that time, and I entered that in it, brought it down to a 1.9. So I shot eight over par. But because I played from the back tees, which is kind of a mistake, that course was [00:53:00] super long. It was like 7,200 yards or something like that. There were some ridiculous holes. Even though I shot eight over par, it still enhanced my handicap. So that's a little bit of a nuance in the handicap thing and kind of a little bit off topic, but I love talking about golf. So let's do one more question. Next question. Can your programs be done while in college with poor recovery and heavy drinking? They can be. Is it going to help? No, it's absolutely not. But when you're in college, I mean that's kind of just like the college way of life.

(53:30):

[00:53:30] In no way, shape or form is heavy drinking at all. Going to help your performance or your recovery, your mental wellbeing, really anything other than your temporary, fun, heavy drinking, multiply that by a lot and it's going to be that much more detrimental to your recovery, your health, your performance, and so on and so forth. However, it would be very hypocritical for me to say you can't party your ass off and still be super fit, still be super lean and still crush because I did it and I know a lot of people who [00:54:00] did it with me. So it is doable. It is not optimal, but it is doable. So what I would do is a one thing you could do that would help immediately is maybe drop one night per week that you go out drinking. Most college kids, if it's anything like where I went to college or the colleges I've visited, most college kids are like Wednesday, Thursday, Friday, Saturday, maybe even Sunday, like day drink on Sunday.

(54:24):

If you can drop one of those nights, hopefully you're not to that level. That would be really, really rough. [00:54:30] And I would say you could follow some of my lower volume programs and be okay, but still not ideal. Just in general. If you could drop one night, say you drink three nights per week, you drop that down to two, that's going to help. Or say you average 18 beers a night, you drop that down to 12, you're probably still going to have fun. You're probably still going to feel good. You're probably going to remember everything at least, and you're going to be better off. I'm not saying 12 beers is a good thing to go out and drink three nights per week, but it's better than three nights per week. 18 beers, it's better than four nights [00:55:00] per week, 15 beers. So getting a little bit better in that department week would be a good idea.

(55:05):

And really, although this is super hard because you're drinking all the time, really focusing on your sleep, on your non-drinking days and getting as much as you possibly can, even if it's all over the map, which is probably going to be, would be your best bet. Ideally, you go to bed and wake up at the same time pretty much every day, but that's kind of not practical for most college kids. So the better you can be on your non-drinking days, nutrition wise, training wise, sleeping wise, recovery wise, relaxing wise, [00:55:30] the better your results are going to be. But at the same time, there's no real way to undo all of the detrimental effects of drinking. What I would do, this may or may not help, but I would definitely consider listening to Huberman Lab episode about drinking. It's probably one of his most famous episodes.

(55:46):

It's a few years old, but it definitely will plant some seeds in your brain when you, it'll make you think at least twice about going to reach for a drink or reach for another drink. Or if you're on the fence between going [00:56:00] and getting hammered and not going and getting hammered or going and having 12 beers versus having three or four, that may help guide your decisions. For some people it's probably in one ear out the other, but for some people it might help. For me, it definitely helped. This was right around, I think it came out right around when I quit drinking altogether. It wasn't the reason I quit drinking, but it definitely made me feel a lot better about my decision to quit drinking because man, booze, even in small amounts is just not a great thing. It can be a net positive, it's [00:56:30] helping you bond with people and relax, but you don't need alcohol for that kind of stuff.

(56:35):

You just don't. I always used to think you did, but you don't. I have not drank in almost three years and I still have a good time and I feel great every single morning when I wake up, which is huge. I sleep really good. I don't have to worry about ridiculous high levels of anxiety and just having shaky hands and shit like that for stuff. It's nice to have it out of your life, but again, you're a college kid. I'm not saying you [00:57:00] should quit drinking and just focus on fitness because you want to have fun and enjoy the experience, but maybe just a slight change in your overall drinking volume might be a little bit helpful. And definitely throughout this time, listen to your body. The programs are not built for doing around your drinking schedule, your heavy binge drinking schedule, but they still can be done.

(57:21):

You just might have to make some adjustments and move things around just based on what day it is and how hungover you are, what you did the day before, how much you slept the day before, and so on and so forth. So that's [00:57:30] my best advice. But yeah, that was kind of a long one. Got to quite a few questions and we're going to wrap it up there. So I will be back soon with another episode. Thank you so much as always, for tuning in and I really appreciate all the reviews and all the subscribes and all the comments, keep 'em coming. They definitely help me reach more people and I like interacting with you guys, so definitely appreciate that more than you guys know. So that's it. Be back soon with another episode. Till then, Terminator [00:58:00] out.