How to Organize Multiple Training Cycles for Your Goals

spk_0:   0:00
All right, all right, All right. Welcome to the go mighty bison podcast. My

spk_1:   0:06
high school was actually the Southeast Buffalo's not the bison, but pretty close.

spk_0:   0:15
I'm sorry. I missed We should have We should redo this. Welcome to the go mighty buffalo podcast.

spk_1:   0:21
Yeah, Top

spk_0:   0:25
right. Which has nothing to do with our topic as usual. ISS

spk_1:   0:32
a cz usual. Typically, that's the case, right?

spk_0:   0:34
But maybe we can cycle back around to what? We actually Yeah, Yeah, why don't you Why don't you explain the joke to anybody listening?

spk_1:   0:45
It's okay. We're gonna be talking about period ization. Okay? So basically looking at your training cycles and how you can set up multiple training cycles. So this is a question that we got and I apologize. I forgot who wrote it, but it was on our Facebook. I thought was pretty given because we've talked about cycling before, but we haven't really talked a bit about how you can actually set up cycles in your own training. So what I'm gonna do today is we're gonna talk about, like, the differences between some sight linear, nonlinear cycling, and then talk about really, like, how to set up multiple cycles for whatever it is you want to D'oh! So, uh, yeah, that's what we're gonna be talking about today,

spk_0:   1:27
right? I think that's really important, because, I mean, that's what I mean. Cycles, by definition, are made to be multiple stacked cycles, right? There's having your training focus now and then there's deliberately choosing a temporary training focus that's going to lead into the next training focus and then, you know, deliberately returning through repeating that cycle. That's what cycling is. That's what period is Asian really is. So if you're not thinking further down the line in terms of what your next cycle is going to be and where these cycles air going, you're not actually cycling. You're just picking a focus, and it may be doing it again later on.

spk_1:   2:06
Absolutely. Yeah, it can be really random. Um, yeah. Sometimes it's actually good, depending on what's going on. Like you know, in your life, if you're super, you busy and you know things are just, let's say, kind of out of control in terms of, you know, you having control of what you can do that sometimes it has to be random and what I'm talking about is like, Let's say you're traveling a lot or things just happen to come up. Um, that's perfectly fine. But let's look like in a perfect world where you're able to look down the road a year from now and say, All right, this is kind of where I want to be. And then you can reverse engineer and work backwards in order to set up a specific individual cycles for you to focus on and, uh, blocks if you will. And so you know what? I just, you know, explain right now really is kind of a linear example while we're doing that village backtrack a little bit, Yeah, Why is why should we focus on the thing in or a goal at one time? And so we talk a lot about this and Jean B, where you want to focus on having a single theme, a single goal of one particular time and working on that get better at that than you kind of put that on, you know, the back burner, then focus on another goal. And I think some people Mikey confused and thinking that the goals don't work together or, for example, they're completely separate goals or whatever the thing is, everything works together. No matter what, it's your body. So no matter what goal you're working on, it's actually going to relate to something else that you were doing. Because again, it's your body and it means that you're going to be improving and whatever it is you're doing. The thing is, though, is if you do have a specific gold one year down the road, it is good to focus on a single theme. Work on that, get really good at it and make sure that you're building off of the previous theme. That previous goal working towards your overall ogle and so having too many things going on at the same time is actually gonna hinder your progress and keep you from achieving that particular goal in a manner that's going to be good for you and

spk_0:   4:34
right and a good explanation of that. A good demonstration is probably just, you know, to even talk about you where the idea of period ization cop came from, and that is high level sport, right? That's where you're talking about, you know, it could be a pro athlete or an amateur like collegiate or you Olympian or something, but they have an event that is at a certain time, or a season that is at a certain time of the year. And they're all season or their prep time. They need to spend getting themselves ready to perform at their best at that time. So they've got a kind of deadline, and they are backtracking from there to set their thing. But if you are a high level athlete, the things you have to work on, you have to have a complete game, right? You have to have your strength. You have to have your endurance. You have to have your skills. You have tohave, no specific parts of the skills, you know, if you're doing, I know nothing about American football. So naturally, that's the example I want to use. You know, You you have to work on your your passing drills. You're catching drills. You have to work on your your lateral movement. You're sprinting. You have to work on your job. You're you're all kinds of different power movements, changes of direction as well as you know, endurance and overall strength. And these are all different things, right? All very very different things. And even with a full time schedule for training, you cannot train all of these things really well at the same time. So what the coaches do is they split them up, they split them up into themes. And they say, Okay, well, you know, we're gonna start building your your base raw strength first, then the cycle. After that, we're gonna take a break from that and focus on speed, Then the cycle After that, we're gonna focus on power, right? And that might not be the way that they specifically organize it. But they choose themes that way so that they're not trying to do too many things at once, and that makes the training more productive. But the idea is that you have a goal and it can be a goal like perform at your best and a specific instance, or it can be something more specific for a skill or something. But then you sort of backtrack, and you take all the different pieces of that and you put them in that order. So that's where this comes from, right? But if you if you think about well, you know, I I just want to be able to do the handstand. I don't know why I should not just be doing lots of handstands. Well, it's very different from a professional, but still there's a lot of things going on in that skill. And you might want to cycle through the way that you practice that,

spk_1:   7:15
too, absolutely. And whether you realize there and I are actually going through cycles because, as we're going to explain here in a minute, it's it's similar to what you were saying where you actually need to focus on certain things in the beginning in order to be able to work towards the end goal. And so your body building is something similar where you might, you know, see a person. They start off where they have their strength cycle, you know, working towards hypertrophy and then eventually looking at actually cutting that body fats down for the particular show. But when we're talking about these particular cycles, we're looking at and more of a linear fashion, and so even within the goal of just getting the handstand, really, what happens is you're looking at going through stages off um Gaynor, creating the ability to be able to get towards the hands. And so you started out first. You have to have that strength. You have to have that range of motion. And so this is the first thing that we're looking at is the development of that strength and that range motion, and we're gonna come back to this and give some other examples. But right now, I just want to kind of go through real quick. And so we have the strength range of motion development They weren't moving in towards Ah, looking at motor pattering. And so this is what we're starting to look a TTE like going from capability to ability to actually start working on particular movement. And so we're good in that motor, powering down, working towards the next phase of skill acquisition. And finally, we focus on refining that movement. This is where we're getting to the point where we actually know how to do the movement we can to the movement. And now we're just trying to just shine it up a bit, if you will. And so again, whether you know it or not, you're going through these stages when you're working on any skill. So the thing that we're trying to get at with today's chat is be more aware of what's going on in those stages and, um, you know, accepting the fact that you are in a particular stage and that's a good day and being able to allot the necessary time and energy to be able to stick with that, it's going to help you to be able to work towards your goal more officially. So go ahead. What

spk_0:   9:39
just real quick, like if if you're working on skills or doing you common types of body weight, exercise and stuff and if you're familiar with the idea of progressions, that's basically the same kind of thing that we're talking about, the differences that we with a cycle, you assume that you will again do those basic things again. And I think anybody that's been doing skill based training for any length of time knows that even when you do go through a progression, once you get to a higher level, you do still practice the more fundamental levels. And so you are cycling, even if you're not specifically intending to sew these progression. Type of ah ways of looking at training too, are also just kind of a special case off period ization.

spk_1:   10:28
Yeah, So as we've already talked about, like in the linear example, you do kind of have an in date, if you will. So you're looking at whether it's a year, it could be, ah, few months down the line. But you understand that. Okay, this is the in date for whatever you're looking at. Then you have the certain cycles within there so you can work backwards. Great example. In my case, to be honest, is whenever I travel, um, look it like, for example, my year, Let's say and I'll set up my cycle's dependent upon my travel dates. The reason for that is because I know that what I'm traveling and teaching, I'm not going to be able to really stick to the particular routine that I had before. And so, but understanding that and no one when these particular days you're gonna happen, I can reverse engineer that have my cycles occur while I'm in Japan, it can stay focused on whatever particular goal that is during that time. Now that is the linear example. Then, within that Linger example, the non linear example is basically where we have the shorter blocks of things happening. So let's say we have that one year and in the 1st 2 months, you know would be a and then the next too much B and things like that. So within a we have these shorter blocks and these air where you actually have different attributes happening throughout the week. So this would be the actual details of what's going on on Monday. I'm gonna be focusing on, Let's say, for example, this particular strength move. Then on Tuesday, I'm going to be focusing maybe on my control within the local motion. And so these again or where we're looking at in terms of J and B, we're looking at strength or looking at Flix Miller. We're looking at control. Um, and you know, within that, of course, we also have the power, endurance and the little things in the tweaks that we make during the week through that cycle. So again, this could get very, very detailed, and this is actually why, If you are a beginner, it's good to have a programme laid out for you, and you just trust in the process. And so it's not being blind to something. It's simply, though, in order to get a bit of grass for what you need is working through that program and making sure you do work through the program and trust in the process and spend the time to get better at whatever you're doing. Because the thing is, it's not just about doing the movements you're actually learning as you go what your body needs. And so then as you get better and following this particular protocol, you learn more about yourself and then the next cycle or even further down the road, you're able to actually make intelligent adjustments because you know how things are set up and you know these particular cycles, linear and non linear and how they're going to be better for you and your lifestyle. And that's really what it comes down to is being able to look at your lifestyle and set up a program that's gonna be able to match you the programs that we have out there in GNB, Um, we're looking at the general population, if you will, trying to create a program that we feel is going to be the best representation for the majority of people out there to follow to give them the best results. And so likewise, if you do have any special considering considerations or things like that, this is where having a coach working with you eyes a very good

spk_0:   14:03
Yeah, just like a General p s A for anybody who is, you know, a beginner. Or, you know, even if you've been training for a little while but haven't really followed too much or program or haven't I haven't seen a whole lot of like progress lately. One of the really important things to consider is that I've met a lot of very, very intelligent people. And what I what I know from experience of working with many, many, many people is that no matter how smart you are, uh, you know a number of books that you can read there are no number of Wikipedia and T nation and reading articles that you can read that will teach you how to make a program that will actually be worth a shit. Uh, unless you have done unless you have followed programs for atleast I would say at least like two years, even at least a year. But more likely two years. You need at least a year, probably more like two years of actual following programs, probably written by other people that are well thought out to see how they work, to know how they work for you and to get a sense of as you go through these things and as you cycle and you go from one program to another one phase of a program to another phase to see how that goes for you. So anyway, that's why I want to get to off track. But just as a PS, and when we're talking about things, you know, it doesn't mean that you should try to make your own program or try to organize. You know, the perfect training cycle or anything right now, you need to have some experience with these things to be able to implement them. Uh, Daniel Dan John always says, You know, if you're your own coach, your coach is an idiot. I love that. I think a lot of people have said that you II have written so many perfect training programs for myself, and I have followed zero of them. And if that somebody with decades of experience, if that's my the way it works for me. I'm just willing to bet most people starting out or not gonna fare any better.

spk_1:   16:16
Yeah, So just to throw this out there as well is I have a coach as well, So I don't actually really cracked my own training program, because again, I know I'm going to do things that I want to be doing and there's things that I'm missing out on. And so that's why I have a couple people that helped me out with that. So what we're gonna do right now is we're actually gonna look at an example of a year for a person, and I'm gonna use GNB is an example. Why? Because I really know Jean Jean B. Well, okay, you're pretty well

spk_0:   16:54
versed in the Jimmy programs and how they're set up.

spk_1:   16:57
It's an experience with this, And I thought this would be a good example for everyone listening, because obviously you're listening to us because you liked GNB and we love you for that. And so this is going to be an example of a generalist. And what I mean by this is that it's not saying this is Forrest particular sport It's not for a particular activity. It's simply if you love to you being you're working through GMB. What would be an example of cycling through a year of training in G m. B? Now I want to say, though the goal for us is not for all of you to do more GNB The goal for what we're doing in GMB is to help you to be able to enjoy your activity in your sport, Maur. Okay, but this is just an example of four year. If you were just a J and B. This is an example. I'm not saying this is exactly I should, but let's get into it. What would be the first building block skills or theme that you'd be after now again were coming back to this. We're looking at at this as a generalist. Let's say you're just getting into Jay and Bey. What would we suggest? You d'oh! Well, first off, let's look at like a four week cycle, and the thing is, is this He's only going to be looking at our six foundational movements as a push that suppress. That's a pool. It's a rotation. We have a squad in there and we're doing local motion. Yeah, This cycle, the purpose of it is to improve. Our strength reflects better control. And the reason why is it again in a general fashion, this is a foundation. We're trying to get stronger, a little bit stronger. We're trying to get a little more flexible than we were, and we're trying to get a little more control. It's not saying that we have a particular goal in mind in order to, like, get the front splits or the muscle of anything like that. No, were first building the base. And so that's why we look at these general movements now, what movements should you start with? Well, to be perfectly all of us, for me, always comes down to the very, very basic movement. Okay, of whatever that is for you. And let's say that, um, you know so much does Oh, you got to start out for the push up. What if you can't do a push up? Great Fine. A movement that you can do that you can work on. Okay. And that's what we're after. It has to be about you that's lying. Our programs, for example, ankle strength we don't start off with just saying, All right, let's do it. Push up right now. Yes, we assess, But what we're looking at is where is the movement you need to start with and then focusing on that movement. So that's it? That could be a four week cycle. Or, to be honest, it could actually be just taking a single program, for example, elements where, yes, there's no pull in there. But the thing is, you're still gonna be working on these foundations of the other foundational moves, which are very important. It is gonna sit you up to be able to start working on that next cycle. Okay, so that's just an example there. The 16 the foundational move moves. If you don't know about this, just look it up, okay? We gotta article up there on there and, uh, shot a video on those Move on. So that's the first cycle, right? The next cycle could actually where we look at specific skills now, a lot of people come into a and B and I have a specific skill in mind, and they want to jump right into that skill. If you already have that foundation Yeah, that's cool. You could do that. But spending time for possibly eight weeks on building those foundational movements first is gonna help you when you get into the specifics. Skill work. Now, when we're going through specific skill work, we're looking at either one or two goals. Okay, It could be like, for example, let's say that you're really interested in a handstand. Okay? This is where you're looking at the first order of business. This could be like a 6 to 8 weeks program where you're saying, all right, I need a first focus on my strength and my range of motion. And this is going beyond those fundamental movements that were talking. This is actually looking at the strength and the range of motion needed for that particular skill. So in this case, if we're looking at strength were saying Okay, do I have the strength to be able to walk up the wall and hold myself up against that wall? If not cool. That's why I need a work up. Do I have the flexibility in the mobility of my wrists and the strength of my risk to be able to start working on the handstand if not cool. Start working on that. And once you have that, then then you start working on the motor pattering. So this is where you're starting to work and look at the particular things within that skill that you need to focus on that moved beyond the strength in the wrong that you already have. So this get they wear Okay, you're going to start working on the kick up. Now you're gonna start working on the bail, the cartwheel bail so that, you know, I just safe to start working on that handstand. You're You're focused on creating that framework, if you will, That's going to teach your body what it means to start getting upside down. And you're starting to make those connections between the brain and the body. That this is going to be happening when you're working on particular skills than the next part of this single cycle is skill acquisition. So this is actually where you're starting the work, all that handstand. You're starting to do things like, for example, get upside down. You're starting. Maybe to even try toe hold a freestanding handstand. You're getting to that point where you move past the capabilities and you have the ability to work on that handstand. So that's where you spend the majority of your time. Then the final part of this particular cycle is simply for the mission before movement pattern, which is you're polishing up things. This could be where, Okay, you feel comfortable being upside down. But now you realize after taking video of yourself that you're not pointing your toes, you realize that you need to push a little harder. You need to shore up the line of your handstand. And so really, this is the in part, and it doesn't mean that you're you can do this skill perfectly. It simply means that you move beyond the fact that you just wanted to kind of get that skill you're now looking at how you can make that skill better. I mentioned 6 to 8 weeks. This could actually be a little longer, but I do suggest that, you know, eight weeks with two months, of course, is a good point to kind of take a little break after that. So the reason why you're doing a lot of stuff, you're focusing on one particular skill to particular skills you need a D load week. And this is for a lot of people. And so what would happen after those after that particular cycle? Take a vacation, do a different activity de load. Give yourself a break. You're not going to lose your gains. You're gonna be fine. You're actually gonna be better when you come back to that particular skill. Anything that added at anything.

spk_0:   24:05
No, that's That's pretty damn complete. Yeah.

spk_1:   24:09
Alright. Soon. So we spend time working on our foundational movements. We did a quick cycle in this case. I get four weeks cycle in the very beginning. There we did about a two months off. Actual handstand work is the example that I gave for you there. No, I want to say within that second cycle when we were working on her hands, and it doesn't mean that we just put everything else to the side. I'm not saying that you can't do like a full body circuit, you know, once or twice a week. That's perfectly fine. Okay, All I'm saying is that the main focus of the cycle is that particular skill, Andy, you like to mention It's like when you're cooking, you know, you are you have your pod or your pan. Your main thing that you're focused on in front and you have your other stuff on the back burner. Is that air simmering? You check on those things from time to time, but you're not so focused on that that you lose sight of what's right in front of you, and you don't wanna, you know, burn whatever.

spk_0:   25:07
You're right. If you spend all your time stirring the sauce and you burn your main course, then you're gonna basically your dinner is soup. Now, congratulations. It's gotta learn how to use the back burner is absolutely essential.

spk_1:   25:23
Exactly. So from time to time, you just go back, check on a little bit and just see if it's okay and you're cool. You don't worry too much about it. All right, So we did our deal. Oh. Then week we went to Cancun, you know, had some good tequila. We're back, thinker. Awesome. All right, so the thing is, this is where, you know, looking at your long scale thing, you already have this into play. You know what you want to be focusing on the next time, and this is another example of where we can actually back burner that former still the property of the previous skill that we're working on while we can spend the next 6 to 8 weeks on a new skill? No, let's say in this case that our new skill So we got the handstand. It's kind of there. And, you know, throughout the week we're gonna go back and check on that again will play with it just a little bit. This is a great example of where play comes into this literal play where we just go back and mess around with the handstand. We understand that we're not trying to perfect it per se. It's just the fact that we're enjoying our time with the handstand a couple times a week. Our new skill now is like Okay, where control was our main thing before. Right now we wanna look, it's it's really getting better that flexibility. But we reframe this instead to look at it. Not just flexibility about mobility is Well, okay, so in this case, we're actually take a look a tw local motion. And so we spend the next you know, 6 to 8 weeks on looking at these new skills, but they're in terms of local motions, so this is a theme that we have. So this could be, for example, where we might use something like vitamin or we actually might just go through elements again. So where we might have used at the very beginning hours are from our foundational foundational movements. This time we have a specific theme and that is we want to get better and our control within our local motion movements. Okay, so it's not that it's one particular skill. It's a particular theme and doing this, let's say Monday, Wednesday, Friday we do that and then on Tuesday, Thursday we go back and we play with the hand stand a little bit more and so this is actually pretty easy in the sense that okay, we follow along with this program and we know what's going on. We're still moving towards our angle and we're having fun with it. We have the play in there and it's allowing us to progress. But by coming back to this, we're also improving These individualists. Kills were improving our push. We're improving Our press were improving our squad or local motion, which is which of the fun of funded a foundational movements and, um, again, having fun. Okay, so once again, we go on, we do that circuit were a part of me. We do that cycle. It's time for another week off. It's a people be like, Wow, that's a lot of weeks off. Actually, it's not. If you look at one year, if you look at a one year, you know, you're only gonna be taking what, like, let's say, four weeks off. And some people like holy shit, that's a lot of vacation. And he did. I actually don't take that, you know, vacation. But I do do these d loads where I'll take us step away. And so during that time, for example, I might only just do my Brazilian visits it. You know, I'll stretch a little bit this mobility, but there's no real focus during that week, okay? It's really trying to step away from that particular skill, that theme that I had before, Alright, right,

spk_0:   28:59
and it doesn't mean bed rest is I mean, you

spk_1:   29:01
have to get

spk_0:   29:02
on a vacation. I mean, take that time to do something else and take walks around the neighborhood. If you want to, you know, Go go for a hike, Play a few games of tennis, Like try, try a sport that you haven't really played or something like do stuff but take time away from being focused on that very specific thing.

spk_1:   29:22
Exactly. It again. This is looking at a very general general idea on and example of how you could go through the year of doing this kind of thing again. Okay, it's gonna be up to you, but I always suggest taking the load in weeks off. So the next eight weeks okay? Way. Did you know we did a hand scenes before we looked at doing a lot of local motion stuff. This time we're like, all right, you know what? This time, we're gonna focus on strength this time. It's strength. Whereas before it could have been vitamin, we could have focused on vitamin just, you know, going through eight weeks of vitamin, you know, before in that previous cycle, looking and looking for something, this were folks out our strength. Okay, So the way that we're gonna be doing this is we're gonna be looking at circuits. I love circuits, OK, and this is how you can do this. That is exactly how we doing in GNB, where there's a little thing called five piece. So what you're gonna do is you're gonna take these strengths skills that are happening within the circuit. And what you're going to do is during your practice portion, is you're gonna take the particular skills that are in the strength skills that are in the circuit and you're gonna focus on two, maybe even just one strength move in practice, that movement. So you set aside time before Daniel Circuit to get better at one of those strength moves or possibly two. Then you do your circuit and you do that twice. Now I'm saying only twice. And the reason why is this You hit that circuit hard two times a week, that's gonna be good enough. It's gonna help you to get strong, and you're gonna be feeling better. Okay, Yeah, maybe three times a week is cool. But if you're doing other activities in your life which I hope you are, why's that? Week is good enough Now is exactly what I did. I hit it hard twice a week and my circuit You know how long it is. It's 20 minutes, period. That's it. And I'm huffing and puffing and I'm sweating like my tights and trying to read. By the time that I'm done with it and I'm done, it's good. So the other days, then what are you gonna do? Well, you can go back and you can play a little bit with a handstand. You could do a little bit of locomotion if you want. Okay? And so again, those are the things on the back burner. And the cool thing is, as you progress through this year, you're gonna have the ability to be able to do anything you really want because you spent that time building up to that and you focus on one single theme each time. And you got really good at that. So when you go back and, you know, visit that particular theme or skill again, it's still gonna be there. And that's that's how we can progress and continue to get better and everything throughout her life. So that's it. You do that eight weeks. You do this, you know, you do your strength. What's gonna come next D load? Okay. And then you can just keep going. And so it could be then that you come back and you know, you're focusing next on, all right? I did this strength circuit things and focus on my push up. I'm really good at my pushups now. I'm really good at my very presses, Really good in my pull ups. So the next you know, 6 to 8 weeks cycle could actually be a strength skill, a bigger strength skill, Like the muscle up. You can focus just on doing the muscle up you can, then also adding your handstand to that. And then you hit that circuit maybe wants maybe twice a week. Thing is, skills like the muscle up you're gonna be building strength you're gonna be building, you know, control. You're gonna be bale building better mobility, the other thing to you. You're gonna be building muscle, literal muscle by doing things like a muscle up. And so the cool thing is again, everything is building off of each other. And as you keep going, this is where you can start to add things. And and it gets really fun, because this is where you start to really see the possibilities and this is kind of where we're going. Everything and this is why cycling to me is so important is that the more your cycle and look it having a specific theme, the better off everything else is going to be and trying to do everything all it wants is going to hinder you. It's going to keep you from being able to have the ability to be ableto access other skills quickly, efficiently and without injury. And that's a good thing. Okay, so looking back at this one more time, just just think of it this way is easy. Way to be would just be followed the programs you do a single program in Jamie. Whatever it is, it doesn't matter. You start off with the elements. Great sort of elements after elements take a week off. Next thing, what are you going to do? Integral strength. Great. Do internal strength. When you're done it take a week off. Next. What do you want to do? Whatever Vitamin cool. Do it. But during that time, when you're doing the programs, allow yourself to be able to take a step back and do something off else if you want to do it I'm not asking until I quit the program. What I'm just saying is that make sure that you have times where you're allowing yourself to take a break D load, doing a different activity or something like that. Okay, there's a lot of stuff that I discovered in there, and I know it can be kind of complicated, but again, it just simply comes back to looking at setting things up. What do you want to be able to do, reverse engineer that put it into cycles and understand that life is going to happen? And when life happens just being able to say, OK, this is cool. I need to adjust things, but it's still fine and really, that's all it is, and, um, trusting in the process. If you're just starting off, trust in the process, fall along with programs. And really, I think the most important thing is just to be clear on what you want. I think it just comes down to that, And if you don't really know what you want, then it's gonna be difficult to actually set up these particular cycles for yourself as you before.

spk_0:   35:50
You don't know what you want. You're going to get it. That's exactly it. Uh, I think it's great. And I mean, and if this does feel complicated I mean, honestly, you can't go wrong with, I mean for our stuff even just do elements they do integral strength. Then two elements again, the angle surf again. If you just do nothing but cycle between those two programs will be giving yourself a pretty balanced, uh, absolute diet of movement and strength. And every time you return to the program again, you're gonna be able to do it at a higher level and do it better. Um, so it doesn't have to be complicated, but Ryan gives really good examples of If you do have something specific and if you are trying to plan for a gold further in the future, that reverse engineering process is something that is really hopeful. I'm really important. But don't think that you have to do that in order to be getting value out of your training.

spk_1:   36:48
Absolutely. You know, against the older I get, you know, I think that easier things get for me because I realized that I don't necessarily need nor want to do everything and like what you it elements and integral strength. If you were only doing that, you could be pretty well off to be honest and and looking at other activities in your life because you're always going to be coming back to this programs at a higher level of understanding, not just off the movement, but of your body and what you need. And you can actually makes slight adjustments according to what you need. Therefore, you're always going to be making improvements. And that's a super cool. See? So indeed. All right, it's about it. Talked a lot there. Thank you for listening. And the other thing to you ever have any questions for free? Reach out, you know, hit us up and we can help you with those questions.

spk_0:   37:46
All right. Thanks for the same by here.