Dr. Kelly Starrett

We could start with a simple idea. We say, let's be consistent before we're heroic. If your intensity causes you to not be able to show up for the gym for three days, I'm like, sweet. That was sweet. And our adaptation response to that is sucky, right? I'd much rather you be getting more consistent and not blowing yourself out.

Remember that, there was a phase where we were like, you shouldn't be sore when you leave the gym, remember that? Like there were people would talk about, hey, leave some reps in reserve, like show up the next day, grease the groove. That's old Pavel Tsotsilin stuff. I think that's really good advice, especially since most people are not 20.

Remember that, there was a phase where we were like, you shouldn't be sore when you leave the gym, remember that? Like there were people would talk about, hey, leave some reps in reserve, like show up the next day, grease the groove. That's old Pavel Tsotsilin stuff. I think that's really good advice, especially since most people are not 20.

Remember that, there was a phase where we were like, you shouldn't be sore when you leave the gym, remember that? Like there were people would talk about, hey, leave some reps in reserve, like show up the next day, grease the groove. That's old Pavel Tsotsilin stuff. I think that's really good advice, especially since most people are not 20.

Most people, and when you're 20, you need to go find out what the limits are. Touch the fence, the electric fence once in a while, right? Lick the... Lick all the doorknobs. Let's just call it that way. But, you know, what ends up happening is there's a lot of things have to be in place for you to be able to go to the well that many times.

Most people, and when you're 20, you need to go find out what the limits are. Touch the fence, the electric fence once in a while, right? Lick the... Lick all the doorknobs. Let's just call it that way. But, you know, what ends up happening is there's a lot of things have to be in place for you to be able to go to the well that many times.

Most people, and when you're 20, you need to go find out what the limits are. Touch the fence, the electric fence once in a while, right? Lick the... Lick all the doorknobs. Let's just call it that way. But, you know, what ends up happening is there's a lot of things have to be in place for you to be able to go to the well that many times.

And what we know now, because we have all of this data, is that we can make better progress not burning it to the ground every single time. And it's difficult for us because if I'm just fitnessing, how do I quantify that, right? It's easy for us to quantify another kilo or another watt. That makes it a lot easier.

And what we know now, because we have all of this data, is that we can make better progress not burning it to the ground every single time. And it's difficult for us because if I'm just fitnessing, how do I quantify that, right? It's easy for us to quantify another kilo or another watt. That makes it a lot easier.

And what we know now, because we have all of this data, is that we can make better progress not burning it to the ground every single time. And it's difficult for us because if I'm just fitnessing, how do I quantify that, right? It's easy for us to quantify another kilo or another watt. That makes it a lot easier.

And what you'll see is that the best practices of these athletes, we do spend a lot of 70 to 80% heart rate. That's what we call recovery. In Joel Jameson language, 80 to 90, we're calling that conditioning, 90 and above, overload. But what I think is nice is that that gives me a lot of – there are some days where I touch 78% or 80%, and it's hard because I'm sleep-deprived, stressed out.

And what you'll see is that the best practices of these athletes, we do spend a lot of 70 to 80% heart rate. That's what we call recovery. In Joel Jameson language, 80 to 90, we're calling that conditioning, 90 and above, overload. But what I think is nice is that that gives me a lot of – there are some days where I touch 78% or 80%, and it's hard because I'm sleep-deprived, stressed out.

And what you'll see is that the best practices of these athletes, we do spend a lot of 70 to 80% heart rate. That's what we call recovery. In Joel Jameson language, 80 to 90, we're calling that conditioning, 90 and above, overload. But what I think is nice is that that gives me a lot of – there are some days where I touch 78% or 80%, and it's hard because I'm sleep-deprived, stressed out.

My nutrition hasn't been great. I'm sleeping in a strange bed, traveling, whatever. So I think what you're seeing is something that one of my early coaches talked about, Mike Bergner. He says, when the frying pan's hot, let's cook. And that means I need to know myself. And as a coach, I need to know you. And I'm like, Andrew, you look great today. How do you feel? Great. Let's go.

My nutrition hasn't been great. I'm sleeping in a strange bed, traveling, whatever. So I think what you're seeing is something that one of my early coaches talked about, Mike Bergner. He says, when the frying pan's hot, let's cook. And that means I need to know myself. And as a coach, I need to know you. And I'm like, Andrew, you look great today. How do you feel? Great. Let's go.

My nutrition hasn't been great. I'm sleeping in a strange bed, traveling, whatever. So I think what you're seeing is something that one of my early coaches talked about, Mike Bergner. He says, when the frying pan's hot, let's cook. And that means I need to know myself. And as a coach, I need to know you. And I'm like, Andrew, you look great today. How do you feel? Great. Let's go.

Let's go chase something, right? And when the frying pan's hot, we cook. But the frying pan is not always hot. And if you pour in bang energy and jack 3D, you can't even hear inputs and outputs. So I think that's such solid, reasonable advice. And really what we're looking at is how can we get you to train much more consistently longer and longer and longer? You can only go to the well once.

Let's go chase something, right? And when the frying pan's hot, we cook. But the frying pan is not always hot. And if you pour in bang energy and jack 3D, you can't even hear inputs and outputs. So I think that's such solid, reasonable advice. And really what we're looking at is how can we get you to train much more consistently longer and longer and longer? You can only go to the well once.

Let's go chase something, right? And when the frying pan's hot, we cook. But the frying pan is not always hot. And if you pour in bang energy and jack 3D, you can't even hear inputs and outputs. So I think that's such solid, reasonable advice. And really what we're looking at is how can we get you to train much more consistently longer and longer and longer? You can only go to the well once.

A few times. And what I'll tell you is that as I still love to power clean, it's like my favorite thing. And that 100 kilo power clean is heavier than it was when I was 40, you know? And I want to pretend like that 100 kilo power clean is not a problem, but I actually have to progress and get myself there. And there are days where I'm like, oh, 80 kilos is my jam today.