Lower Body
Speaker 1
(0:12) What’s up guys, Ryan Gallop, Head of Performance at San Diego Legion. (0:16) We are the city’s professional rugby team. (0:18) Today I’m going to be helping Scott out with his lower body session.(0:22) We’re getting him ready for an upcoming Houston Texans training camp. (0:26) Alright my man, I know we already hit soft tissue, you did your isolated mobs and band activation. (0:31) Let’s just do a little bit more turning the hips on, we’ll do some bridging, some active stretching.(0:36) We’ll get our power primer in and we’ll start squatting. (0:40) Let’s hit on your back first, we’re going to do a single leg glute bridge, have that other knee pulled in. (0:45) Just give me like 10 per side, control it down, there we go, switch sides, good.(1:04) Let’s get into a side plank and we’re just going to do 10 knee punches on that top leg. (1:09) Turn on the hip flexor, turn on that bottom hip a little bit, so you’re going to hold that top position, just a slow punch, there we go. (1:22) Beauty, same thing on the other side.(1:35) Beauty. (1:36) And then while we’re down there we’ll flip on over, we’ll get into our world’s greatest. (1:40) Add that T-spine twist in as well, we’ll go like 3-4 per side.(2:07) After that we’ll go half kneel. (2:09) We’ll be opening up the hip here, but I also want to drive that knee over the toe to get that front ankle a little bit. (2:14) Just give me like 8-10 per side, there we go.(2:55) Let’s prime that CNS a little bit, I just want you to give me 10 good pogos where we’re bouncing off that forefoot. (3:05) And since we’re going to be hinging later, let’s just do some single leg RDLs with a big thumbs up reach. (3:11) Just do like 4 per side.(3:19) Beauty. (3:32) Beauty. (3:32) Alright, so now we’ll get the power primer mixed in, we’re just going to do 4×3 box jumps.(3:38) Counter movement? (3:39) Yeah, let’s use a little snap counter movement to wake the hips up, and then we’ll get off nice and easy off that. (3:45) Don’t go, we won’t do proper depth drops yet because we’re going to be doing those in the first 3 squat sessions, our squat sets.(3:52) Period up. (3:53) Snap. (3:54) Soft.(3:54) Good. (3:55) And just step down. (3:55) Beauty.(4:04) Beauty. (4:05) Give you about a minute break, any other stretching you want to mix in here, get a sip. (4:10) We’ll just get 3 more sets of that, and then we’ll get Paul out here to help us out with our squat session.(4:16) Looks like we’ve got a similar way of loading to that bench. (4:19) Yes sir. (4:26) Alright, another 3.(4:27) Let’s get snappy out of that bottom. (4:39) Here we go. (4:40) Big man’s got hops, floating up there.(4:46) Paul, does he jump higher than you? (4:47) Heck yeah. (4:51) That’s right, you sent me the force plate leader board one day.(4:54) Probably not. (4:57) You’re one of the top bigs though I’m guessing, yeah?
Speaker 2
(5:00) Yeah.
Speaker 1
(5:00) Tackles all jump pretty high, but. (5:03) They’ve got longer levers. (5:04) I get up there.(5:05) Yeah? (5:06) I can still dunk. (5:07) There we go.(5:08) Come on. (5:08) That counts. (5:09) Absolutely.(5:12) Alright, another 3. (5:16) Beauty. (5:26) There we go.(5:27) Ease off. (5:28) Anything else you need. (5:29) We’ll get one more set of 3.(5:31) We’ll get a loaded warm up set with just 2 plates, and then we’ll get into the business. (5:55) Beauty. (6:01) There we go.(6:02) Alright, done with that primer. (6:04) We’ll save that box for our depth drops in a minute. (6:11) We’ll just do 3 on a loaded warm up just to get the bar comfortable in the back, but I don’t want to waste too many reps early.(6:18) We’ve got plenty to do. (6:19) So after our first 3, we’ll just be pairing it up with just some depth drops. (6:25) So just, we want to stick in an athletic position with the hands back as if we were going to go into a vert or a broad jump.(6:31) Switch legs? (6:32) Yeah, alternate legs just to get comfortable. (6:34) We’re only doing 3 sets of that, 3 reps with the first 3 squat sets, and then we just squat.
Speaker 2
(6:42) Perfect.
Speaker 1
(6:42) So only 3 rounds of it mixed in. (6:47) Alright. (6:48) Alright, let’s get 3 on that warm up.(7:06) There we go. (7:08) Alright. (7:10) So first working set.(7:11) Let me get a 315 warm up. (7:13) Yep, easy. (7:15) Alright, let’s get another plate on for this guy.(7:30) Come in at 365. (8:04) So 365 for the first set of 3? (8:07) Yep.(8:07) Okay. (8:29) They use, you guys do true 1 rep testing, or do they get like 3 and then just do the numbers on it? (8:39) It varies based on bar speed.(8:42) Oh, so it’s VBT they’re using. (8:43) Okay, cool. (8:44) So if you hit your 87.5 at, you know, double the bar speed, they’re going to move you up. (8:53) Got it, got it, got it. (8:53) So it’s all based on an algorithm of where you, you know, stand. (9:00) Which VBT system do you guys use?(9:02) I don’t know what ours is called. (9:03) I remember we had the screens up when we were walking through that day fast, so I couldn’t really tell. (9:07) It’s all camera.(9:08) Yeah, but I, yeah. (9:09) Is it perch? (9:10) No, it’s not perch.(9:11) Okay. (9:11) I know it’s not perch. (9:12) A lot of people are using that now.(9:14) Perch. (9:14) A lot of people like perch. (9:38) Alright, so we’re into it.(9:40) That was our first set of 3. (9:42) We got 2 reps next. (9:47) Stick those landings in that athletic position.(9:50) Pop. (9:51) Beautiful. (9:52) What do you think?(9:57) You went from, damn, you made a big jump when you did this.
Speaker 2
(10:06) What do you think, Scottie?
Speaker 1
(10:08) So you got 2 next. (10:10) 4 or 5. (10:11) 4 or 5?(10:35) They lift you guys in groups there? (10:39) We, it’s all based on what’s offense, defense. (10:44) Yeah, yeah, yeah.(10:44) And the bigs, middles, skills, that kind of breakdown? (10:49) Not necessarily. (10:50) It’s based on what you’re squatting.(10:53) So I was lifting with Scottie and our buddy Jordan Steckley. (10:59) And we were getting, like, I love lifting with them. (11:02) Yeah.(11:02) But they’re taller than me.
Speaker 2
(11:05) Oh, yeah.
Speaker 1
(11:05) Bar height. (11:06) So we got to the point where I was like, I can’t do it with you guys anymore. (11:11) For sure.(11:12) Well, I’m going to get you in the spotter role moving forward. (11:16) Getting real. (11:23) We got 2.(11:27) Yep. (11:34) Beauty. (11:38) We got next 2 are singles.(11:40) 55. (11:46) 25 over here, Paul, already. (11:48) 4 or 5 plus 50.
Speaker 2
(11:49) Oh, yeah.
Speaker 1
(11:54) He’s the only one in our family that took calculus. (11:57) But he can’t add up weights. (12:00) I can’t do calculus either.(12:04) Oh, I got it. (12:05) Yeah, 3 depth drops. (12:31) Single?(12:32) Yeah. (12:33) Next 2 are singles. (12:56) Bouncing.(12:57) All right, last 3 on the depth drops. (13:03) And we just go to our squat. (13:17) We just got one more single, right?(13:20) Yeah. (13:20) So 475, yeah. (13:34) I was working on my football kids last week.(13:37) He’s out of college. (13:38) I won’t say which. (13:40) But he was like, oh, my low back’s been bugging me since we got there.(13:44) And then I’ve watched him do his, like, volume front squatting. (13:48) I’m like, do you guys always squat that low? (13:50) He’s like, our coach is a psycho.(13:51) He makes everybody, everybody squat below parallel. (13:55) I’m like, do you know how stupid that is for football players? (13:59) Like, whether it’s tight ankles or tight hips.(14:01) Like, if you just say you have to. (14:03) Like, I watched him. (14:04) He gets so curled up in his back because his ankles are tight.(14:08) But he’s prone to, like, he literally yells at you if you don’t. (14:11) Do they do ankle mobility? (14:13) No.(14:14) That’s what I asked him. (14:15) I was like, do you even prep this? (14:18) Do you even know what that is?(14:19) Yeah, exactly. (14:19) The coach just yells, like, get lower. (14:22) And I’m like, that doesn’t help.
Speaker 2
(14:22) Ass to the grass.
Speaker 1
(14:24) Yeah, stupid. (14:24) Most people are not built to do that well, at least. (14:28) If you want to do it, at least, you know, goblets, squat, and, like, elevate the heels and do high reps or something.(14:35) Especially the front squats. (14:36) Yeah, totally. (14:37) Takes a long time to build if you don’t have that natural.(14:40) Yeah, 100%. (14:43) Yep. (14:44) Come on.(14:45) Let’s get it.
Speaker 2
(14:50) Yep.
Speaker 1
(14:51) Easy. (14:54) Good boy. (14:56) So now we go back up to the volume.(14:59) So we got 2 of 5 and then 2 at 4. (15:04) That’s 385. (15:05) And then I’ll do 405 to finish.(15:12) What percent are we supposed to go back down to? (15:18) I think it’s 85. (15:21) Whatever.(15:22) So we do 25. (15:24) Or 25 and 10. (15:25) 25 and 10.(15:26) Yep.
Speaker 2
(15:27) Put them back on. (15:28) Oh, yeah.
Speaker 1
(15:33) Yeah, my knees. (15:34) When I was squatting today, my knees were, like, it was like I walked in on the ground. (15:40) I remember when you were doing the lateral lunge warm-up yesterday, you said it.(15:44) Did you hear that?
Speaker 2
(15:45) I think it’s from the car, right?
Speaker 1
(15:47) Probably. (15:48) It’s the worst fucking position. (15:49) Was it hurting me?(15:50) Was it bothering me? (15:53) Just staying in this position is, like, the worst thing for human beings to do. (15:58) What are you looking for, chops?(15:59) Yeah.
Speaker 2
(16:00) Just a little sweaty, you know.
Speaker 1
(16:11) Cruising. (16:19) All right, we got to get 5 here. (16:43) That a boy.(16:53) Stick with it for 5 and then we’ll go 405. (16:55) Yes, sir. (16:56) Sounds like a plan.(17:01) So we’re out of here this afternoon. (17:04) Yeah. (17:04) Busy man.(17:08) Moving quick today. (17:09) Yeah. (17:11) What are you doing?(17:12) How do they regulate you guys’ rest periods? (17:14) Do they kind of tell you to give you a guideline and go by this?
Speaker 2
(17:19) It’s all, no, and we’re scripted.
Speaker 1
(17:23) Yeah, it’s, like, minute 30, two minutes. (17:25) Yeah, 9 to 2, 90 to 120. (17:28) Yeah.(17:28) It’s pretty standard. (17:30) But then depending on, like, where we’re at in the program, like, sometimes it’s, you know, 30, 45 seconds and, like, we’re on. (17:40) Yeah, yeah, yeah.(17:41) Just, like, lengthening the load, you know. (17:47) But, yeah. (17:49) We know it’s harder unless you have, like, one of those.(17:51) That’s what I was asking. (17:52) Sometimes the grouping is just a natural way to make people rest.
Speaker 2
(17:56) Right.
Speaker 1
(17:56) Like, you’re, like, I’m on groups of four today. (17:58) And that’s kind of generally how it goes. (18:01) Scotty goes, I go, like, wait.(18:04) By that time it’s, like, you know, 30 seconds and then you’re up again. (18:08) Mm-hmm. (18:09) And, like, half of that is, like, you’re set up.
Speaker 2
(18:11) Mm-hmm.
Speaker 1
(18:20) Good shit. (18:25) Here we go. (18:47) I know they always talk about how you guys have a pretty young roster.(18:50) So your guys’ weight sessions are probably pretty gnarly compared to some other teams. (18:55) Because the vets in some teams, they’re doing, like, 50% of what the, you know, young guys are doing.
Speaker 2
(19:01) We get after it.
Speaker 1
(19:02) That’s what I mean. (19:02) I can see your guys’ building getting pretty gnarly. (19:04) We get, like, loud and shit.(19:06) Why not? (19:07) Yeah. (19:07) Yeah, we get after it for sure.(19:09) Me and Scotty are, like, yelling at everybody. (19:13) Especially on, like, squat days. (19:15) Of course.(19:15) You got to have the one day. (19:17) And then it gets everybody, like, juiced up. (19:19) Like, oh, they’re, like, everyone’s getting hype for that guy.(19:23) No, totally. (19:23) Because he’s going heavy. (19:24) Like, I’m going to go heavy, too.(19:25) Like, kind of get in there. (19:26) The rugby gym can be very, like, chill. (19:29) And then once somebody gets real weight on the bar, people start looking.(19:33) And then all of a sudden casual turns into, like, aggro pretty quick. (19:39) It turns into the wolf pack.
Speaker 2
(19:41) Yeah, exactly. (19:42) Everybody barks.
Speaker 1
(19:52) All right. (19:52) Let’s get four. (20:06) I’m going to do the math on your tonnage later with the density.(20:19) Because we’re going pretty up-tempo. (20:21) The amount of weight you move in, like, 12 minutes. (20:23) You’re pretty stupid.(20:26) And you got to fly later. (20:28) His legs are going to be vibrating. (20:30) Luckily, it’s a short one.
Speaker 2
(20:32) Yeah.
Speaker 1
(20:32) We’ll be all right. (20:35) Stretch it out when I get there. (20:37) Got that FC.(20:38) Huh? (20:39) That FC. (20:42) Southwest, dog.(20:44) Falling on a budget. (20:45) You got that A1. (20:48) A55.(20:49) We’ll be all right. (20:50) Are you window or aisle? (20:54) Depends on how long the ride is.
Speaker 2
(20:56) I’m aisle.
Speaker 1
(20:58) 100%. (20:58) I’m window. (20:59) I sleep better.(21:01) That’s the only reason I like the window is if I plan on napping, you just get up and get set. (21:05) I’ve never slept good while playing. (21:07) I don’t ever think I’ll figure it out.(21:09) So I’d rather just be able to get up and sleep better. (21:11) The key is you got to find that little nook in between the window. (21:18) You know how the window dips in?(21:19) A little crack. (21:20) Yeah, right there. (21:21) You can’t go back.(21:24) Can’t recline. (21:25) That’s how you do it. (21:26) We have the handful of 6’5 plus guys.(21:30) When we book as a team, but then if you’re a short person and you got an aisle, you have to give it up. (21:36) You find the tall guy, and you’re like, dude, we got to switch. (21:44) I’m on it.(21:46) All right, last four.
Speaker 2
(21:57) Come on.
Speaker 1
(22:10) Take a minute or two, Scotty. (22:18) Get some water in you. (22:20) Get into our single leg hammy and groin work.(22:24) Then we’re going to do a little two-minute drill on the bike to finish off. (22:28) Yay. (22:30) That’s fun stuff.(22:31) Quick little eight-play drive. (22:33) Eight-play drive. (22:35) What, six on?(22:37) We’re going to go five on, 25 off for eight. (22:40) I can do that. (22:42) He’s going to go dumbbells.(22:43) Dumbbells, yeah.
Speaker 2
(22:51) Thanks, bud.
Speaker 1
(22:59) The Copenhagens will be in between the three rounds of the RDLs, and then you’re finished with the RDLs because you got four on those. (23:05) First three working sets on the RDL, do the Copenhagen? (23:07) Yeah.(23:08) You want me bent knee or straight leg? (23:10) We got the active, so you tell me typical. (23:13) If you’re going to do the active for a big man, probably bent knee.(23:17) I’ll go bent knee. (23:18) So we can stabilize a little better and actually move the down leg instead of just surviving. (23:22) Got you.(23:31) I want all my big rugby guys to watch him do an RDL and be like, I have guys, they squat 450, and then we go do single leg RDLs, and they grab like 30-pound dumbbells. (23:40) What are you doing? (23:42) If you’re strong enough to do that, then that’s like a joke, like you’re not holding anything.(23:57) Danger of no shoes. (24:00) But it feels good. (24:03) I love training barefoot, but definitely got to be safe.(24:06) Yep.
Speaker 2
(24:11) When I was in Hawaii, right after the season, oh, yeah, that dude, Daniel Bachman, the guy you hooked me up with, it’s total Hawaiian rules.
Speaker 1
(24:23) Oh, yeah. (24:24) When you enter the house or when you enter the gym, no shoes. (24:28) Like not allowed?(24:29) Yeah. (24:30) I was like, dang, all right.
Speaker 2
(24:33) Yeah, I’m not used to this. (24:34) I guess I’m doing this.
Speaker 1
(24:37) I know he’s super into jiu-jitsu. (24:40) Yeah. (24:41) He probably brings that kind of almost like classical like dojo vibes in.(24:46) It’s like those things work hand-in-hand with the Hawaiian culture. (24:50) For sure. (24:51) I used to, me and some of the coaches in NACOA back in the day were kind of getting into the barefoot thing, and we had a guy who used to teach kettlebell classes that was all about that, like don’t wear shoes when you’re training.(25:03) But it was still a newer thing, and then it was when Jake and his brothers and Levi and them started training, they’d walk in from the back. (25:10) They’d never go through the front. (25:12) None of them were in shoes.(25:13) They’re in like wet board shorts like they’re to train, and it was like it’s not even that they’re pro barefoot training. (25:19) They just don’t wear shoes. (25:20) It’s like we’re just going to train like this, and I was like I have no problem with it.(25:24) Just don’t bring in like dirty-ass feet. (25:27) Like make sure they’re semi-clean. (25:30) Yeah.(25:32) I’m good. (25:33) There’s definitely benefit to it. (25:34) I was pretty solid for being barefoot for the last hour.(25:36) You’re pretty good, actually. (25:37) One thing I didn’t like was side planks. (25:43) You got to stack your feet.
Speaker 2
(25:44) Oh, no.
Speaker 1
(25:45) That can be a little – Barefoot.
Speaker 2
(25:46) Oh, no.
Speaker 1
(25:46) It’s way harder. (25:48) I was like, yeah, I don’t know. (25:49) But moves like this, like where you got to grip the ground, like a single-leg hinge is like the best thing to do barefoot.(26:10) Beauty. (26:28) Is that the right weight for the next two as well? (26:30) Yeah.(26:30) Cool. (26:31) Stay there. (26:31) Yeah.(26:42) Do you guys have the groin board from Vald as well, or just the Nord board? (26:46) Yeah. (26:48) I’ve been on the groin board, though.(26:49) You have been on one? (26:50) Yeah. (26:54) It’s that tech.(26:55) If you can afford it, it’s definitely beneficial. (27:31) Take a little blow. (27:32) Two more sets of hinging.(27:34) One more of the Copenhagens. (27:39) It’s for lunch after this. (27:42) Something in a hurry.(27:44) Yep. (27:45) I don’t know. (27:47) Had coffee yesterday.(27:48) I have places to eat. (27:48) Dude, I love that place. (27:50) Bro, I went there two nights ago, and it was closed.(27:54) It said emergency utility. (27:57) Oh, shit.
Speaker 2
(27:57) Fire, maybe?
Speaker 1
(27:58) Water main broke or something.
Speaker 2
(27:59) Water or fire?
Speaker 1
(28:00) I see the guy that hopped out of his car, tries to open the door, and it’s like, oh, shit, it’s closed? (28:06) Dude, our first away game this season was at Houston, and that’s what we used for our lunch on match day. (28:14) Yeah.(28:14) And everybody freaking loved it. (28:16) And I basically made like a Google Sheet so people could like pick what they want. (28:21) Dude, that place is fire.(28:22) And I started looking for it in every other city we went to, and most cities don’t have it yet.
Speaker 2
(28:26) It’s new.
Speaker 1
(28:27) They just bought a place in Houston called Zoe’s Kitchen. (28:31) Yeah, that’s how I found Cava. (28:33) So they bought Zoe’s Kitchen.
Speaker 2
(28:34) Yeah.
Speaker 1
(28:35) So they’re putting 17 new Cavas in. (28:37) No way. (28:37) Yeah, there’s one like five minutes from my place.(28:39) It’s the best. (28:40) Dude, that’s sick. (28:41) That’s literally how I found it, because I found Zoe’s Kitchen on Google search, and then it was like, we’re actually Cava now.(28:47) The Cavas are getting better. (29:17) On board. (29:24) Last set on these.(29:42) How many of you guys get on the Nord board? (29:46) Really? (29:51) We do Nordics twice a week, but on the board once a week.(30:01) My roommate last year, Anthony Enclair, he’s Italian, we live together for the season. (30:11) He got Chipotle every day. (30:14) Every day.(30:15) I bet you there’s a lot of young athletes, so that’s pretty standard.
Speaker 2
(30:18) He’s not young, no.
Speaker 1
(30:18) He’s not? (30:19) He’s been around? (30:19) He loves it.(30:20) He’s going into his sixth season. (30:22) I was going to say, because you can get a good amount of food for like $12. (30:25) Yeah.(30:26) But they also don’t. (30:27) I was picturing he was like 22 years old. (30:29) Do they have it in Canada?(30:30) I don’t know. (30:32) Probably not. (30:33) He’s Canadian.(30:33) He’s from Quebec City. (30:34) He’s from Quebec. (30:35) We got Canadians on Legion, and they definitely love the different food down here, especially Mexican, because they’re not getting it up there.(30:42) Which is funny, because Chipotle is like not even close. (30:45) It’s not real Mexican. (30:46) That’s why a lot of people love it, because it’s so simple.(30:49) It’s like rice, beans, meat. (30:51) Shoot, I loved it for a long time, then cava entered my life. (30:54) Cava’s better, for sure.(30:55) I still do, too. (30:57) I’ll crush Chipotle. (30:58) Yeah.(30:59) I mean, a big bowl for $11, nowadays that’s like a good deal, you know? (31:03) Oh, I can hardly go anywhere and spend less than $20 to get enough food. (31:07) Yeah, that’s true.(31:10) How many calories do you think you put down in a day? (31:11) A lot. (31:14) How about you?(31:15) Not as many as him. (31:16) You don’t need to do as much? (31:17) No, he burns it faster.(31:19) I probably do like 3,000. (31:21) Yeah, which is maintenance, basically, because you’re already a big dude. (31:24) Stay where I’m at.(31:25) Yeah. (31:28) It’s crazy, those old linemen who have to force it, because they’re doing 2,000 extra a day just to keep their weight up. (31:36) So it’s back to you.
Speaker 2
(31:38) I remember, like, I never do portions, I never figure out what my protein grams are.
Speaker 1
(31:48) No, no.
Speaker 2
(31:49) I’m just like…
Speaker 1
(31:50) Do you have an idea of what a balanced macro plate looks like? (31:53) Yeah. (31:54) And you’re like, I know I need to eat big, and I’ve got to have a couple extra snacks and shakes a day.(31:58) You’re probably going to be in that surplus. (32:00) I’m sure I could dial that area. (32:07) I really think where it would be beneficial would be, like, how I look.(32:12) Yeah.
Speaker 2
(32:12) You’d be way more shredded.
Speaker 1
(32:13) I don’t really think so. (32:15) You’d be way more shredded. (32:16) And you need weight for your position, for contact and momentum.(32:20) You can’t be too light. (32:21) I just go off of how I feel. (32:22) All right, Scotty, I’m going to plug this finisher in.(32:24) All right, put my shoes on. (32:26) Two-minute drill, and we’re out of here. (32:27) Put my shoes on.(32:37) All right, we got eight plays. (32:48) Up-tempo offense. (32:53) Two-minute drill.(32:56) 25 seconds. (32:57) If only they were as easy as an assault bike. (33:00) Yeah, you’re right.(33:02) Things change when… (33:03) I was going to say. (33:04) Aaron Donalds lined up across from you.(33:06) Somebody is wrestling you while you’re sprinting on the bike at the same time, yeah.
Speaker 2
(33:11) Now, that’s a good circle.
Speaker 1
(33:15) Freaking getting orangutan, like fighting to get you off the bike while you’re sprinting. (33:20) But that’s true, even what you just said. (33:22) Not even the physical, but also the stress of it and the urgency of the position.(33:27) Absolutely. (33:28) That’s why, like, even in all-feet conditioning with Jake and them or the rugby guys, I always try and build some urgency or competition. (33:35) Because I’m like, just doing the sprints when you’re completely clear-minded or whatnot, it’s still going to have an energy system effect, but it’s not that real to life.(33:44) You’re just like, I’m on a bike right now. (33:46) If you can build some kind of framework of, like, that’s why I had you and Jimmy do the team-up, because you guys aren’t going to let each other down. (33:54) So then it’s like a peer-pressure thing of, like, if I’m the one who wimps out, he’s got to do more, and our time sucks, like I failed my boy, you know.(34:03) Create a little of that, if possible. (34:05) 40 seconds of work. (34:08) No problem.(34:09) None. (34:09) All right, I’ll give you a three-second countdown once I hit start. (34:12) Five on, 25 off.(34:14) Like that. (34:20) Dude, he gets the watts pretty quick, dude. (34:31) I’m telling you, the big guys on this bike, like, it’s horsepower.(34:35) Like, they can just put more into it. (34:49) Boom. (34:51) Years ago, there was a video of some, like, CrossFit monster, he did, like, he did 50 cal, it was the assault, not the echo, but he did 50 cals in, like, 19 seconds, which is, like, seemingly impossible.(35:04) But then you watch them get off the thing, like, the seat’s as high as it goes, and he steps off, and it’s like, the dude’s like 6’7″, like, 260, and you’re like, well, that makes a little more sense of how that was possible. (35:21) 19 seconds, dude. (35:24) Well, this is harder than an assault.(35:26) The assault, once you got the steam going, would take calories quicker for sure, because we used to do all testing on the assault, and then we got these, and I immediately could tell there’s no correlation. (35:38) Like, the echo’s a smoother bike, it’s better, but it’s not as forgiving. (35:42) Like, you can’t get the wheel going as fast.(35:50) But even on the assault, we had two of our fittest guys one summer, a surfer and a rugby guy. (35:58) They both did it in, like, 45 seconds, and they were on the floor for an hour after. (36:03) So when you watch that video of that dude, you’re like, half that time?(36:06) Like, that’s impossible. (36:10) But like I said, the dude’s, he was like an offensive tackle who was ripped. (36:14) Like, David Lee, but, like, 30 pounds less, you know?(36:21) A couple more plays. (36:44) Have a crack. (36:50) There you go.(36:54) Two more, we’re in the end zone, yeah? (36:58) Yes, sir. (37:00) Make it count.(37:01) Then you got field goal. (37:03) I got that on lock. (37:04) Bonus rap, you got PAT.(37:08) Best part of the time off. (37:10) Just lean together, create a wall. (37:15) Literally, right?(37:21) Bunch of big dudes, shoulder to shoulder. (37:23) Like, no one’s coming through. (37:28) Thou shalt not pass.(37:30) It’s not as easy as you think. (37:31) I’m sure it’s not. (37:33) You got friggin’ monsters like Claes Campbell trying to run through you and then jump over you, yeah?(37:44) Last one.
Speaker 2
(37:49) All right. (37:49) Spike down. (37:50) Keep that whole foot on the ground.(37:52) Oh, yeah. (37:53) A lot of guys, like, get the throw in, but, like, get knocked the hell back.
Speaker 1
(37:57) My man. (38:00) All right, y’all, that’s a wrap for today. (38:02) It was a good workout for me.(38:04) Make sure you guys get out there, get moving, get the blood pumping, and, you know, just be the best you you can be.