Learn the exact gym workout that can make you faster.
If you are limited in what you can do for your running there are still options that can make you taste. In this episode, we talk about the gym workouts that can make you faster and how you can implement them into your training.
Full Transcript
Rich Ryan: [00:00:00] HMC returns, my friend, Joshua Reed. He joins me as he always does on Friday. We have a great time. And this, this was a really, really fun episode. Actually, we had, we took on a listener question and the question was all about how to get faster. Without running. So basically is it possible to get faster in the gym doing gym based workouts?
[00:00:25] So we talk a lot about the different options and work. We go into detail about how you can replicate doing tempo runs special, runs all the different types of runs that should be in your running training and give you specific workouts and how you can kind of simulate what you’re going to get from a running workout.
[00:00:43] In the gym, with a caveat that they would work better while running. So if you’re running as fast as, so if you want to get as fast as possible. You probably want to run, but there is a way to kind of simulate the feeling and the stimulus that you would get from these running workouts in the gym. So we talk about that in depth. 
[00:01:00] We really get into the nuts and bolts of things. About 12, 13 minutes in, we start off, we talk talking about some, some climbing, some training on the treadmill and how that translates. Talk a little bit about downhill running right in the beginning. So if that’s up your alley, check it out. If you want to get right to the goods about 13 minutes in is where we start to really kind of hit it.
[00:01:20] So I loved it. I thought it was a blast. And I think you get some really cool takeaways and some workouts that you can do in the gym that could potentially make faster. Cool. Here we go. My man, Josh Reed, we are recording Joshua. Hello?
[00:01:34] Josh Ried : [00:01:34] Hello and good afternoon,
[00:01:36] Rich Ryan: [00:01:36] Josh. How was the treadmill? What did, what’s the nickname you gave your treadmill?
[00:01:40] Josh Ried : [00:01:40] Oh, Teddy Teddy Roosevelt.
[00:01:42] Rich Ryan: [00:01:42] Teddy Roosevelt that’s strong. Does it fit okay. In the house?
[00:01:47] Josh Ried : [00:01:47] I have tall ceilings, very tall ceilings. I got, I got some reach. I could, I can have that thing at 40% and I can have like, do some old overhead hold. I could probably hold like a table overhead by the legs and still clear the
[00:02:01] Rich Ryan: [00:02:01] ceiling.
[00:02:02] You ever seen, like when people balanced stuff like on their chins, like balanced tables and like, like ladders and stuff on their face, have you seen that?
[00:02:08] Josh Ried : [00:02:08] Yes. And I literally tried to do this at like the New Hampshire training camp with my bamboo stick. And I was, my shin was so far out. I was projecting it so hard.
[00:02:18] I just, I was showered with compliments of how chiseled and refined my jaw line is.
[00:02:22] Rich Ryan: [00:02:22] but did you balance it
[00:02:23] Josh Ried : [00:02:23] a little a little bit, but that’s not the point. The point is how grim hydraulics
[00:02:27] Rich Ryan: [00:02:27] that, that is, that that’s the main takeaway from this, but you do get taller on that treadmill though, right?
[00:02:32] Like how much tall, how much height do you think you do gain, gain on that thing? Through that,
[00:02:37] Josh Ried : [00:02:37] that, that gets pretty, gosh, start telling me it senseless because Monica is really short. So I get up on top of that thing and I’m looking down on her even more. And, I just, I feel so powerful. It I’m like, I want a mountain.
[00:02:47] What about
[00:02:47] Rich Ryan: [00:02:47] at least a, probably in the ballpark
[00:02:51] Josh Ried : [00:02:51] of a 85 inch mountain,
[00:02:53] Rich Ryan: [00:02:53] do you think it’s that much? For sure.
[00:02:56] Josh Ried : [00:02:56] Well, with me, like we know where my eyes are, you know, me plus the triple,
[00:03:00] you
[00:03:01] Rich Ryan: [00:03:01] know, it is like you ever going to come off a cliff
[00:03:02] Josh Ried : [00:03:02] and you from down, down below you look at it and you’re like, ah, it’s 20 feet.
[00:03:06] It’s not that high. And then you get up there and where your eyes are at is, you know, Fi, 25
[00:03:11] Rich Ryan: [00:03:11] feet, 25 and a half to 26 feet.
[00:03:13] Josh Ried : [00:03:13] And it’s like, Whoa, that
[00:03:14] Rich Ryan: [00:03:14] makes the difference. That’s a good point. I never thought about it like that because when you’re up there, it is way first, all. Are you like five, 10?
[00:03:20] Josh Ried : [00:03:20] My Tinder.
[00:03:22] I’m six foot. Oh my way. You know the reference? my, my license actually says six foot pump. Pretty sure. Like five, 10 and a half.
[00:03:29] Rich Ryan: [00:03:29] Oh really? Yeah. My, my license says the same. I I’m, Strong five 11 and like three quarters. But hi, I’m around. Yeah. Like if I haven’t actually measured on
[00:03:41] Josh Ried : [00:03:41] benches.
[00:03:42] Rich Ryan: [00:03:42] No, no, no, no, no.
[00:03:43] Like I am almost there, but, but I’ve been that way since almost like eighth grade. I’ve been about this tall. So I’ve been six feet tall since eighth grade. And I won’t go back.
[00:03:51] Josh Ried : [00:03:51] Can I spend a little more time on the inversion table?
[00:03:53] Rich Ryan: [00:03:53] Yeah, I guess yes. Stretch it out. All the gravity, just dressing down my life.
[00:03:58] So like, You if your ceiling, so you’re about 72 inches. Right. Yeah.
[00:04:06] Josh Ried : [00:04:06] So like,
[00:04:06] Rich Ryan: [00:04:06] if your ceiling was like 75 inches, you couldn’t, you couldn’t run on that treadmill.
[00:04:11] Josh Ried : [00:04:11] Not going to happen. Like I could probably do some crawling workouts, but I don’t need
[00:04:15] Rich Ryan: [00:04:15] to do that back in the day when I was like, when high intensity workouts started to become a thing.
[00:04:21]this was probably like a 2009. I was like looking up, different ways to work, work well on that. And this is actually gonna say, well sort of, as you gonna segue sort of well into what our topic is going to be today, but there was this guy who was doing these workouts, and all they were were hit workouts and like, he would actually crawl on his criminal, but he used you’d like, like use like drones, rag, the treadmill down, like, the non-motor at like a.
[00:04:45] Stationary treadmill and use his hands to pull it down. That’s actually, that’s probably a pretty decent exercise. Probably get your latch
[00:04:50] Josh Ried : [00:04:50] up just the hands. Gotcha.
[00:04:53] Rich Ryan: [00:04:53] If you were on the ground, just use his hands apply half
[00:04:55] Josh Ried : [00:04:55] he’s like, all right. I don’t have a Jacob’s ladder. How can I make this work?
[00:04:59] Rich Ryan: [00:04:59] Yeah.
[00:05:00] Have you tried that?
[00:05:01] Josh Ried : [00:05:01] Actually I’ve both used a real Jacob’s ladder, which I preached with David Goggins did like everything on it, which blows my mind. even if it’s a myth, I believe it. Yes. And I totally was doing, I think last year when I was doing some elevation
[00:05:15] Rich Ryan: [00:05:15] challenge,
[00:05:16]Josh Ried : [00:05:16] like March madness, elevation and climate clubs, you can, I was just like walking on a treadmill nonstop.
[00:05:21] And every once in a while, just to wake up my upper body, I would do that. It was only going like two miles an hour, but I’ll put my feet on the ground and just walk it with my hands.
[00:05:29] Rich Ryan: [00:05:29] And does the, does that, so the. Some treadmills, like the Woodway treadmills, they have like where you can turn it off, but you can still use it as like self-propelled, even if it’s not like one of the curved ones, I forget what the call, like dynamic mode or something like with your treadmill, can you turn off the, the motor and just, and still kind of run on it?
[00:05:49] And kind of like, like a sled almost.
[00:05:51] Josh Ried : [00:05:51] Yeah, actually the Nordic track. I think I have the, like the 11 exci or something like that, but it has, yeah. As these handles, which is pretty cool. I didn’t like get it for the handles, but it’s got these handles in front of you and you can, you can push against the treadmill when it’s off to simulate a sled push.
[00:06:07] Rich Ryan: [00:06:07] Hmm, that’s cool. And that this is what they call it. Inclined trainer, right? That’s what, like
[00:06:11] Josh Ried : [00:06:11] it is an incline trainer, not a treadmill.
[00:06:14] Rich Ryan: [00:06:14] Damn. I’m jealous. That is so sweet. I saw, I think I saw good whiskey grinded on his, the other day too. He did look tall, but I was like, dude, it’s like gotta be amazing to get at 30, 40%
[00:06:25] Josh Ried : [00:06:25] do it.
[00:06:26] It’s yeah, it’s, it’s pretty wicked. And how quickly you can like gain elevation and it feels right. Yeah, it just feels really good to be able to hit those inclines that aren’t really available out there. And not only that, but able to get so much vertical gain without all the downhill, because I’m pro I’m sure some people might disagree, but I think for the most part, like if you do X amount of downhill, You know, say per week, say it’s a 2000 feet of downhill per week and you hit it hard.
[00:06:52] You know, you can do it. You’re not going to lose your downhill gains. You’re going to, just to be enough of a stimulus to like, hold onto that. So, okay. I’m going to go do another like 10, 15, 20,000 feet of gain and build up that strength with all of that, all of that downhill damage. So it’s like, it’s time efficient.
[00:07:06] It kind of like saves the legs, but ultimately I got the treadmill cause I can just like. I can walk on, I can do a work. I can be it’s convenient, saves me the trip, you know, the hour, each way to the mountains.
[00:07:15] Rich Ryan: [00:07:15] Right. And that’s, that’s an interesting, that’s an interesting concept of how w how much you need to do to maintain downhill gains.
[00:07:24] Right? Cause like shrinking, you can dial and you can, you can keep pretty easily, like if it was say deadlift or something, you could probably deadlift once every other week and just maintain your strength pretty well. But like you found like. Two, I mean, 2000 still a decent amount, you know, for those of us who don’t have mountains available, like, do you think that is something in that range?
[00:07:45] Like if you just are able to get out and run, run downhill, run hard a little bit, like you, you are able to continue to have those adaptations that you built over time.
[00:07:55] Josh Ried : [00:07:55] Yeah. W I wonder, I wonder what, like the amount, if there is like a, an average amount, but I’m sure it’s all relative. Like if someone’s doing 20,000 feet of up and down, like a Jim Walmsley type and they just go to 2000 feet of downhill, that’s really dramatic.
[00:08:07] And they probably. Would start to lose some of their Donald capabilities perhaps? I don’t know. You know, I don’t know. Cause a lot of the downhill has to do like skill work also. But if we’re just talking about like muscular damage or whatnot, musculoskeletal yeah. Adaptations. Yeah. I, for, for me, I think it’s been enough.
[00:08:24] I maintain because before I was only really averaging maybe 10,000 feet. So yeah, it’s still, I can cut, but it’s not as much as if I was doing 20,000 and I cut down to 2000. Right. So it seems to be enough for yeah. Per week. Yeah.
[00:08:41] Rich Ryan: [00:08:41] Yeah. Hmm. And that’s yeah, because isn’t that the skill part, like if I was to do that and just, just try to maintain a word, my weakness is the skill of it.
[00:08:50] More or less like the muscular part, like, yeah, some, but I would be able to handle that and. And recover from something like that. But like, I wouldn’t be able to get that skill back or on your end, you already kind of have that. And that’s pretty honed in well, and you might be like, just kind of drop in some downhill stuff, close to the races, just to stay sharp.
[00:09:09] Do you think that the uphill on, like, if you’re getting, if you crank it to 40% and you gain a thousand feet and like, and like what, like how long does that take? Like,
[00:09:20] Josh Ried : [00:09:20] Oh, I haven’t, I haven’t done like a time trial, but I could, I’d probably comfortably. I comfortably get a thousand feet, someone in the ballpark of like 12 minutes.
[00:09:30] Cause it think of the thing. Cause you get to 40% and it makes more sense to, to hike, you know? But the cool thing about running at that grade is like your heels are really high off the ground and you’re really just kinda, it really helps work the calves in almost like this isometric fashion, you just kinda like lock up your, your ankle angle.
[00:09:49] Ankle angle and, you know, you’re just able to get a, yeah. A different sort of a, work in the legs. Cause it’s, it’s interesting. Like if you’re on such a steep, steep grade and you allow your heel to drop and you don’t have good ankle mobility, especially that would exacerbate the issue. It’s almost like you’re.
[00:10:03] You’re stuffing yourself
[00:10:05] Rich Ryan: [00:10:05] backwards.
[00:10:05] Josh Ried : [00:10:05] It’s the equivalent of running on flat ground with like a huge overstride where you’re heel striking. You know, it’s like you’re fighting yourself kindly. So if you can get the strength to keep your heels off the ground, it’s easier to like, take that next.
[00:10:18] Rich Ryan: [00:10:18] And yeah, the like who I think of what that is like when you watch like Ray Coldwell go up.
[00:10:22] Her inclines. And when you see her on Spartan race, always running a little bit and just taking little short strides, and it seems like she is never really power hiking, but keeping that, that heel up as well and just kind of like plugging along on it.
[00:10:34] Josh Ried : [00:10:34] Yeah. It’s cool. Both of those things in the, in the quiver, like be able to take like small steps really frequently and then switch to like big, long strides and a power hike.
[00:10:41] It’s cool to have both of those options.
[00:10:42] Rich Ryan: [00:10:42] Right. Cause different things will burn out and like, if you’re on a long enough long enough climb, like you’re gonna need to. Kind of change things up when you get tired, like, so do you, and so that’s almost like a different skill, right? So like if you were to do without like that, that of type of running, it might not quite equate to what you would see out there.
[00:11:02] Right. It would just almost be like a completely different thing.
[00:11:06] Josh Ried : [00:11:06] Yeah. Like what, I’m, what I’m doing on the journal at 40%, like running. I mean, I w I wouldn’t do, I wouldn’t run in a race. I would, would power hike that inclined for sure. Yeah. But I’m getting to work because I’m running. it’s a little more of like a spring, spring action, and I think it’s playing a little more of a, of a stress in my, again, I’m like keeping my heels super elevated.
[00:11:26] I’m just able to. To take more steps. Cause when you run, obviously your cadence is higher than when you’re hiking. so it’s easier for me to get in like more reps of stepping in that position
[00:11:35] Rich Ryan: [00:11:35] and I’m like, yeah. So it is almost like shrimp, shrimp strength. Right. Have you have you, yeah. I mean, you’ve had it for a little bit.
[00:11:42] Did you notice a difference in like last weekend when you’re out in the mountains, did your climbing feel better?
[00:11:47] Josh Ried : [00:11:47] You know, it’s, it’s really hard to say. Cause honestly I’ve been training like pretending that races are really happening because, and I’m also kind of in the SKT. Paradigm right now where those are my races.
[00:11:58] So I’ve just kind of been constantly fatigued to a degree. So I haven’t done, I haven’t done it like a trial I’ve I’m going to go do the 15% or 15 minutes at 15% soon. And I think that will be the best indicator of the gains that I’ve made.
[00:12:13] Rich Ryan: [00:12:13] Hmm, we should on the same day. Cause I’m putting it off as well.
[00:12:16] Josh Ried : [00:12:16] Do I was thinking about it, man. I don’t know if you, if you are, but if you’ve been thinking about it, you totally should come home next weekend with everyone else. Cause we’re going to do probably like a mile trial. I was thinking 5k, but I was also considering the 15 at 15%. Cause that is fucking brutal.
[00:12:29] And if you have a bunch of your Bronies looking at you, yelling at you
[00:12:34] Rich Ryan: [00:12:34] yeah. Talking to, so I would almost hate, I would almost like that word last. It’d be like, guys, just stop. I wonder,
[00:12:42] Josh Ried : [00:12:42] I’ll get them, I’ll get them all to hold fans, you know, so they can like, keep us cool. I’m going to get like fans from every angle.
[00:12:49] Yeah, it’s holding fans. It’s a fan
[00:12:54] Rich Ryan: [00:12:54] one time for Halloween. This is like one of the corniest costumes I had. It was, I w I was, I had a, I just like Googled it, I think like easy Halloween costume and. If you get a phone, I’m not a big costume pur I like costumes, but I don’t like making costumes. And it was like, I had a F it was like, get a foam finger or like a hat and then just get a shirt and have it say, go ceilings on it.
[00:13:20] And then you’re a ceiling fan. Oh.
[00:13:24] Josh Ried : [00:13:24] I love it because I know everyone probably hates it.
[00:13:28] Rich Ryan: [00:13:28] Everyone’s like you suck for this party. I tried really hard. My outline, my outfits. Awesome. You came here with a teacher.
[00:13:35] Josh Ried : [00:13:35] Oh man. On the other side of that spectrum are the people that put in so much work into their costume.
[00:13:40] Like literally weave fabrics and spend like a 40 hour week doing this. You know, my buddy, I don’t know what the time he spent on it, but he made like a metal frame and then did like the paper Michele or whatever it is and made. He was pickle, Rick. So he made this giant. Do you watch Rick and Morty?
[00:13:55] Rich Ryan: [00:13:55] No. You know, someone else just brought that up to me and I would like it, but I think I’ve just, I’m just aged out.
[00:14:02] Josh, what you aged out of it, it’s the most brilliant
[00:14:05] Josh Ried : [00:14:05] show. It is time with, for all ages. It was brilliant. The grade into it.
[00:14:10] Rich Ryan: [00:14:10] I’ll watch it. I’ll watch it. Okay.
[00:14:13] Josh Ried : [00:14:13] It is. And you should probably, we just go right to the pickle Rick episode, because it is freaking ridiculous. Anyways, he turns himself into a pickle.
[00:14:21] So my buddy was like, I’m going to be pickled Rick for following. All right. You don’t get it. So I’m just gonna stop the story right there. But it wasn’t extravagant costume that took a lot of time. And I appreciated that because I’m on your, on your page, man. I don’t spend any time on Halloween. I’m like.
[00:14:36] I grew up following, am I going to eat candy? I don’t drink. I’m lame. It’s going to go run.
[00:14:42] Rich Ryan: [00:14:42] It’s going to run in stat and just get, go to bed early. okay. So we covered the treadmill thing. I think that that is is helpful. And today we want to talk about, we had a, some listeners submit some questions, which we appreciate it.
[00:14:55] We’re gonna take some time, do a deep dive on one in particular. Is this from Matt B? Two six one zero underscore OCR on Instagram. And he asks me I’m going to paraphrase here, but. His question was basically, can you get faster by doing gym based workouts or do you need to do speed workout? Well, running to get faster?
[00:15:15]so basically it’s like, do you need to do speed workout, speed workouts, or not to get faster? Like what kind of options do I have that I can take into the gym? And like, the answer here is a little more nuanced than when I would hear this. Initially, somebody just sent this my way and I had to just have a gut reaction back to them.
[00:15:32] I would say like, well, Yeah, of course you need to run fast to get faster, but there are a couple different answers I think here. And I think that there is a way to simulate speed work to a certain extent. and I like to do a deep dive and see what kind of things we can do and how we can kind of translate things.
[00:15:53] And like, I’ve certainly done a lot of gym based workouts that may be around a speed work. And I programmed a lot of them as well. So. so there are a couple of things that I think we can explore here. So first when I’m thinking about like, what, why, because they didn’t follow up. I didn’t ask them, like, what is the context behind this?
[00:16:11] So like, The first thing that comes to my mind when someone’s like, well, can I get faster and not do a knock run? The first thing I think is like, okay, like you just don’t really like running, but why else do you think someone would want this as an option?
[00:16:26] Josh Ried : [00:16:26] Well, I mean, the person that came to mind with some sort of injury, like running doesn’t feel good once they hit a certain speed perhaps, or they’re just like maybe like racing, but yeah, they don’t really like.
[00:16:39] A crap load of running and they just want some, they want to spice things up. You know, some people need a little more variety than others to keep them, get them excited in their training.
[00:16:47] Rich Ryan: [00:16:47] Yeah. And the injury thing came to mind as well. And, actually when I went back to him and was on, she kind of mentioned that she’s like, I can’t really do that much running, running.
[00:16:55] So when I do like her, her approach is actually opposite of this. So when she would, she would run, it would be quality and everything else was kind of, Volume and aerobic work on like a bike or she use the elliptical or things like that. So, but I, I agree like if you are injured, I found this one earlier in my running career when I was well kind of like in the middle of my running career, after I had had some success running.
[00:17:19] And then when I kind of like start to build back up, I was able to run faster than what I was. Ready to run and kind of hurt myself. You know what I mean? Like, so if I do intervals, I’ll be able to go way too fast. Or if I do a time trial would be too hard for what my body was structurally ready to handle.
[00:17:36]so that’s also something that I definitely agree with that in maybe like, You’re just not sure how to structure them. You know, like sometimes I feel like that is a wall that people like bump up against where it’s like, I want to do speed work, but I just like, don’t really know how to do it. And I don’t want to waste my time.
[00:17:50] And if I know if I go to the gym and you know, if I’m at CrossFit or if there is other things that I can do that I think are fun and it makes me have a good workout, at least it’s the, I might be getting the same benefit because I don’t know how to do it either way. So maybe I should do it in the gym.
[00:18:06] So what do you think of that?
[00:18:08] Josh Ried : [00:18:08] Man. Well, where to start. I mean, with the injury thing, if you’re, if it doesn’t feel good to run, I wonder the cause of the things that I would want someone to do in a gym. If they’re just like bored of running, you can’t do those things. If you’re injured, probably, you know, it’s like you’re having like an Achilles issue or something.
[00:18:25] I can’t, I can’t have you, doing high impact plyometrics, you know, cause that’s probably, what’s bothering you with running because running is pretty much a plyometric. so. Yeah, that’s it. That’s a tough one, man. What about you?
[00:18:37] Rich Ryan: [00:18:37] So if it’s an injury thing, you’re right, like you’re, you’re just gonna. You need to fix it.
[00:18:41] You need to like work on something else. And I do want to talk about some other ways that you can go about making speed work, not suck. And I think a ways to get faster while not doing speed work and kind of like a work around of this is to work on your running form and like do drills and just making sure that you’re more efficient and you’re not necessarily doing speed work.
[00:19:02] You’re at the gym doing drills to work on your running form, and that might help with your, Your longevity as a runner, it might help you create a more, power in each stride. but I feel like that’s kind of a cop out. So when we start talking about this, I want to kind of set some parameters around this so that we are on the same page so that we can’t keep going, doing like caveats and that kind of thing.
[00:19:26] So let’s say if we’re going to start talking about gym based workouts and speed workout. Let’s say that they are capable of running this person. These people are capable of running outside. So it’s not an injury thing, but it’s just that the speed work itself, they are not sure what to do. Or the speed work is what is getting them injured, but regular runs.
[00:19:46]so that’s, that’s part that’s, that’s what this person can do right now. The alternatives in the gym. It can’t be anything that is like apples to apples or as close. So like, we can’t be like, okay, get on the assault, like for seven minutes at threshold effort. Because like, that is really the obvious answer for a lot of these.
[00:20:06] It’s like, okay, if you can’t run it at a specific effort and you have a 20 minute, well find that like heart rate effort and move it to the rower or move it to the assault bike. So that’s something else we’re not doing with this. So I get on the bike and go do that. Cool. So like anything that’s like, or like any, you know, any it’s up to anything in the concept to makes is not allowed.
[00:20:26]but before we kinda dive into the actual gym based workouts, did you want to talk a little bit about just kind of building volume? because you can get faster and you will get faster just by increasing your volume across the board and, and very much do frequency and then adding volume on top of that.
[00:20:44] So say. Like you’re, you’re running three days a week. How many, how many days a week do you think someone should run before they even start doing speed workout? Or like how long do you want them to just be running or how frequently?
[00:20:57]Josh Ried : [00:20:57] Excuse me for saying this, but it depends if they’re, if they’re, I mean, if they, if the person has like some running under yeah.
[00:21:05] And they decide that they want to get in, like me, me right now, I’m deciding to do more biking. Okay. But I know that I have running legs underneath me. So a kind of like Rebecca Hammond, when I’m running, I’m doing more quality with my running and I’m doing a little more easy stuff on the bike, just because I can spend two, three, four hours on the bike and I’ll throw quality in there.
[00:21:21] But by and large, it’s 90, 95%.
[00:21:24] Rich Ryan: [00:21:24] Easy the volume,
[00:21:25] Josh Ried : [00:21:25] but yeah, I’m still only a few sprints in there cause it’s just like no impact and it feels really good to crank it on the bike for a minute. but yeah, if someone’s like just getting off the couch, I would, for sure. I want them to run like five days a week.
[00:21:36] Yeah, for probably, I mean, I throw some tempo in after, after like a month, but. Probably not, not hard speed work, like to attract workout, moving at nearly maximal velocity for a couple months, maybe even a few, depending on where they’re at.
[00:21:53] Rich Ryan: [00:21:53] I think that’s fair. I think you can make speed gains by simply adding volume and frequency for about, for like 12 weeks, you know, like from, from week one.
[00:22:01] To week 12. I think that you will see significant speed gains just based on strength, just based off aerobic endurance. and just like, because it’s speed, we’re talking about as, probably not mile speed, like your mile time probably wouldn’t get that much better. It might, it might, just based just cause you’re getting a little bit stronger, but like your, your 5k will probably get better.
[00:22:19]and if you were running five days a week, then try a six day and just kind of. Add a little bit more frequency first and then start to add in these longer runs across having the long run, having a moderate one to two moderate longer longish runs during the week. I think you will get faster just despite doing that straight, straight.
[00:22:38] Simple. Yeah. and this one is also a bit kind of like cheating on this answer, but just doing Hill Hills, like during the volume phase and not even doing it. As he’ll speed work. just cause it’s going to reduce the impact a little bit, and it’s not, if you’re prone to injury, you might not get as injured and you’re just going to build some more strength that way.
[00:23:03]
[00:23:03] Josh Ried : [00:23:03] I liked that answer because it does dance around the term speed work. Cause you can, you could run up a Hill and. You, your heart rate can get Jack, you can put a lot of power into the ground, specially with something like bounds, but yeah, your forward motion might still be like a nine or a 10 minute mile.
[00:23:20] Rich Ryan: [00:23:20] Right? Right. Yeah. And like I said before, there’s just reduce the amount of motion. It’s not as far as you have to travel, and it will, it’ll make you stronger it, and it does translate, right. Speed work will translate to, to flat running. So those are some, some ways that I think that before you even really want to entertain speed work, That you should, you should kind of try.
[00:23:42] What do you think anything else kind of comes to mind?
[00:23:45] Josh Ried : [00:23:45] No, I like that. If you’re not going to do speed work, I think that getting into, getting into the Hills and just trying to extend your stride. I mean, when it comes to doing a balance, I like to, if I have a new athlete that I’m working with, I’ll just have them do them at like 80% effort.
[00:24:00] But if someone’s been doing them a lot, I’ll have them go up, you know, 95, maybe even a hundred percent with a caveat that’s like within control. You know, if you feel like your body’s out of control, you’ve gone. Beyond like your 100%, but yeah, I, I definitely think that those are, that like Hill bounds Hill runs definitely dances around the, the speed work nicely.
[00:24:17] Rich Ryan: [00:24:17] When you say bounds, do you mean kind of like power skips or just like an extended stride with, with like your run
[00:24:24] Josh Ried : [00:24:24] of stride with maximal, like the second your foot hits the ground, project yourself off of it as powerfully as you can. And that’s going to give you a lot of airtime with minimal ground contact time.
[00:24:37] So you’re going to cover a lot of ground. V and you’re gonna get a lot of extension out of the back leg. And typically you get a really nice knee drive out the front. So it kinda like opens up the hips really, as well. And it just kind of emulates what your strive would look like if you were running like max speed on flat as well to a degree.
[00:24:53] Rich Ryan: [00:24:53] And you could probably do that on flats. It’s like, if you were at the gym, like if you didn’t have Hills or something, you could probably do some sort of bounding as well.
[00:25:01] Josh Ried : [00:25:01] For sure for sure. But if you haven’t, it’s probably gonna feel pretty high impact. If you really get a powerful stride, either you’re going to start.
[00:25:09] Cause if you project yourself really forward, you’re going to start moving really fast, really quickly forward. Right. And that’s what we’re trying to dance around. And if you, and if you project yourself upwards, then you’re going to land with a lot of impact because that’s a shit load of vertical oscillation.
[00:25:22] Right. You’re going to hit the ground hard, which isn’t necessarily bad. But I think, I don’t know if we’re trying to like avoid. High impact stuff right now in this conversation.
[00:25:31] Rich Ryan: [00:25:31] Now let’s say we’re not, let’s say that. It’s just like, the, the strain of the longterm of like running seven minutes, like three by seven minutes hard is just like too much to just like, kind of where will, where somebody down.
[00:25:45] Josh Ried : [00:25:45] Okay. Yeah. Alright. So when it comes to, before we jump into gym stuff, if you’re doing outdoor stuff, do you concur that it would be increasing, volume and frequency? And throwing in things like uphill, uphill, runs and
[00:25:59] Rich Ryan: [00:25:59] bounds. Yes. Yes. I would do that. Like, if speed is your goal, I would do, five to seven days a week of running and, and Hills before I would do three days of running and like two days of gym based speed work.
[00:26:15]
[00:26:15] Josh Ried : [00:26:15] do you think that there is, if what’s like the minimum, if anyone goes out for a run in your head, is there like a minimum distance or amount of time someone spent on feet for a teaching calendar run?
[00:26:25] Rich Ryan: [00:26:25] I don’t know, not necessarily. Aye. What’s that
[00:26:29] Josh Ried : [00:26:29] for the asking for a friend I’ll go on. I’ll run a mile sometimes.
[00:26:33] Really?
[00:26:34] Rich Ryan: [00:26:34] Yeah. Like, like pretty much the shortest I would typically program or run is about 20 minutes. Just cause, if I’m going to go and do it, and that does spend time and you can kind of get in the flow of things, a mile is pretty short, to, to just kind of like justify changing your clothes almost, but I don’t think so.
[00:26:53] I think the frequency of it, right? Like we talk about greasing the grooves a lot, and I think this concept can, can cross over, right? Like increasing the grooves is doing something frequently. I thought of the day is they’re doing like 10 pushups, like. Every two hours or something like that. And just kind of building up frequency without, too much load at one shot.
[00:27:11] And I kind of think that’s kinda the same concept when it comes to running only, okay. Only spread out across days as opposed to spread out in, in one in one day and which you could, like, I double quite often, like I that’s, one of my main ways to build volume is to run the morning and then run in the evening.
[00:27:25]But, and like, you can recover fairly well from that. Like, if I, it, for me, I feel awesome. Like, it doesn’t really bother me at all, but, I wouldn’t, I wouldn’t run a mile just cause yeah, I would start sweating and that would suck enough the shower for like an eight minute run. Be annoying
[00:27:39] Josh Ried : [00:27:39] at times.
[00:27:39] Like if I get home late and I’m working out. I like, or like doing, if I’m out working and I get home, I’m trying to, like, I didn’t get a run in, but I got to do dinner and get to bed. It just runs down into my driveway and backwards, like 1.2 I’m like, all right, sweet, got some, got some time on the legs, got the legs moving.
[00:27:55] And I definitely feel like it helps. Cause you know, I’ve you saying that like doing five, six, seven days a week is the best way to overall like increasing frequency is one of the best ways to improve your running? That I feel like I’ve heard that from absolutely. Everybody seems super ubiquitous. So, and I’m, and I mean, a lot of these people have great performances as well, so I can’t see any fallacy in that.
[00:28:17] Rich Ryan: [00:28:17] Yeah. Yeah. That just seems to be something that’s tested in. And like, I think that even doing something like you’re talking about doing the mile or two miles, and I think a lot of it is just kind of getting over the mental hump of seeing how you’re going to feel after. A harder day or after a longer day.
[00:28:30] And just what that fatigue feels like on your legs, even if it is just a 10 minute run, I think is very useful. If you are going to increase frequency. I think that is a part of it because there is going to be a level of fatigue that is going to cross over date day. And when you do like a hard workout and then rest and then a regular run and then rest, this is good practice, especially if you are in a time or an event that you need to be fresh.
[00:28:56] Often and that you’re building toward a race. I think that that is good to be fresh often, but at, at a time there is a point where you need to accumulate fatigue and to do that, you need to start to run more often, just so that you don’t over recover. If you, if you, if you will, And being able to see what that feels like and get over the mental hump of running on tired legs.
[00:29:18] Especially if you are doing marathon training, if you’re doing beast level type training, you kind of have to just kind of hard in those legs and in calcium over more or less to use a, not a scientific term. so I think just doing a short run just to be like, Oh, okay. Like this kind of sucks, but like I can.
[00:29:35] Do this, I think is a helpful,
[00:29:37] Josh Ried : [00:29:37] helpful part. I liked that. I like that. Yeah. It’s both like a physical and mental catalysing. Yeah. To, to do like an easy run after a hard day, even if you don’t want to just, just do it as long as you feel. Oh, okay. But yeah, if it’s, if you’re just tired, it sounds good to get a little thing in.
[00:29:51] Rich Ryan: [00:29:51] Cause there’s times where you’re going to feel like shit. Right? And like, you can’t, you can’t expect everyone to feel good. And you’re going to have to know how to run through feeling shitty. And the only way to do that is to practice really and be accustomed to that feeling. And that’s kind of what building frequency does.
[00:30:09] Josh Ried : [00:30:09] I like it.
[00:30:10] Rich Ryan: [00:30:10] Cool. So if you’ve exhausted those things, if you’re running at least like five days the weekend, like you’re getting that volume in, you got some frequency going and yeah. Then you want to, do some gym based kind of workouts, I think is a way to kind of work these in. And now what I want to do, I want to go through the different types of workouts that you could potentially be doing on the road or just outside.
[00:30:33] And seeing how we can kind of put these together, in the gym. So there. And this is what’s going to be known more like an interval training, metabolic conditioning, you know, your wide, your, your CrossFit type stuff. Right.
[00:30:48] Josh Ried : [00:30:48] Excited with all these words.
[00:30:49] Rich Ryan: [00:30:49] So many words, so much jargon. So basically let’s start from like the highest end of endurance and then just kind of work our way down.
[00:30:59] So the first one would be trying to work in like a tempo run, right. And this is a tempo run is anywhere from like 20. And it could be super long. Like if you are a high end marathoner, a temple run could be. 20 miles, you know, so these could be a big, long chunk of, of, of running at a pace that is going to be sustainable for that amount of time.
[00:31:23] And you really want to work on again, building that fatigue and then kind of being able to stay comfortable and run through that. So that’s basically what a temper one looks like. So to me, what I’m, what I think of would be like a longer AMRAP at a sustained effort. And this is going to be kind of hard.
[00:31:41] Because there’s going to be a level of muscle burnout that happens if you do something too fast and if you do, or, or you’re not going to get the proper aerobic benefit, if it’s something that is too easy. So like there’s real kind of like lying to balance here. And, and that’s where, like, that’s where the challenge comes from something like this.
[00:32:02] Cause you can’t just do air squats for 45 minutes. Right. So you’re going to have to kind of switch things up. So I was thinking something like. Two minutes of box step-ups and then like 60 seconds of burpees. And then two minutes of like walking lunges, maybe, and then 60 seconds of squat jumps and just have that be an AMRAP and just kind of go and see where your heart rate kind of sits at, because that’s going to be the main thing.
[00:32:22] Like I know, Oh, for me, it would be almost impossible for, for my heart rate to get up to where it. My tempo, paces without going really hard in the gym and then just dying, you know, and then just completely burning out. have you ever tried anything like this or, or is this like, what do you think about, an approach that way?
[00:32:39] Josh Ried : [00:32:39] Totally, actually, that’s what I did. Just a thought, I think three weeks ago, I want it to kind of save my running legs and to a degree that I was kind of just trying this out. I’ve done it in the past, but, I didn’t take and then take real good notes to say this really worked well or not. You know, so what I did was instead of going out for a hard run cause want to, and my heart rate jacked was I decided to just do a, yeah.
[00:33:01] A Metcon where I just spent 20 minutes going back and forth between a few movements. I think I did. I did burpees. I did a total bars. Yeah. Yeah, burpees, tota bars, some squat and squat split squat jumps. I did something else too. I know I did something else, but anyways, what I like to do is I go back and forth between something that’s more upper body dominant and more lower body dominant so that they each get a little bit of rest, but it’s still pumping the blood all the way around.
[00:33:26] You’re getting you’re, you’re, I’m able, Oh, jump rope as well as you want to jump rope running, which will actually, that’s something I want to talk about a little bit, but, but yeah, those were ways for me to like, keep my heart rate up pretty high without. Over fatiguing, any particular group past the point of no return,
[00:33:41] Rich Ryan: [00:33:41] right?
[00:33:42] Because you will need to move it around, right? Like if you did pushups and then you did dips and then you did burpees like you, your chest and shoulders would just be lit and you’d have to take a break. And the point of a temper, you want to hold a sustained effort for a long period of time. So you’re going to need to switch up the muscle groups that you’re using just to avoid that type of fatigue.
[00:34:02] How did that go? Did you check your heart rate? How was it.
[00:34:04] Josh Ried : [00:34:04] I didn’t check my heart rate, but my respiration rate is something I like to go by a lot. And that stayed pretty, gosh, darn steady.
[00:34:10] Rich Ryan: [00:34:10] Nice, nice. That’s really strong. and so like that would kind of be the way it would go and it would be a long tedious workup, but tempo runs along to these workouts.
[00:34:19] Another kind of cool thing that. another former guest brought up was it was Cassidy, Nicholas from Epic interval training. And they do a thing with whether they’re doing longer workouts where it’d be like, they’ll do 45 seconds of one movement and then like 15 seconds of rest. So it could be 45 or 50 seconds.
[00:34:34] And like every minute on the minute, essentially doing 45 or 50 seconds and then doing so it’d be like five rounds. 45 15 of burpees. And so you get that little bit of rest too, to help, like kind of shake things out and your heart rate won’t dip too much in that time. And then after that, you would, you would switch up the movement to be, to do something like goblet squats.
[00:34:54] And it will be like five rounds of burpees, 45 seconds, 15 and five rounds of goblet squats, 45, 15, and then five rounds of whatever kettlebell swings or something like that. So that’s another kind of cool way to mix it up because it can be daunting to go from, like to do. Eight rounds of the same stuff over and over, and that helps it kind of move through a little bit.
[00:35:16]yeah, because the, and if you’re gonna do this, I would definitely wear a heart rate monitor. I would definitely check to see or go off respiration rate, like you said, or have some sort of feeling there to make sure that it’s kind of hitting the spot.
[00:35:27] Josh Ried : [00:35:27] Yeah, yeah, yeah. That is really cool. And I enjoy that.
[00:35:30] I enjoy that variety. And so she, so she was spending way with what she was doing. She was spending like, fuck doing five rounds of one movement before going to the other. Gotcha. Okay. So it’s cool. Yeah. There are different ways of doing that. That would be, that would have more of like an endurance stimulus.
[00:35:44] Whereas if you were a switching up, say you say she took all those three movements and swapped out, it was one, two, three, one, two, three, and did that for the same amount of time. That would have a different effect. Cause you’re getting more rest between each specific movement and that might allow you to do each movement with a little bit more power.
[00:36:02] So, so it’s cool. You do you have a couple different approaches to, to do this year?
[00:36:06] Rich Ryan: [00:36:06] Right. And even in that case, if, if you were doing something like that, where he wants it to be more time to intervals and like during the rest, if your heart rate was dropping a little bit, you could just do something like jumping jacks, you know, it don’t, it doesn’t have to be, it doesn’t have to be too crazy, you know?
[00:36:19] Josh Ried : [00:36:19] Like, yeah,
[00:36:20] Rich Ryan: [00:36:20] you could just do, you could just jump up and down.
[00:36:23] Josh Ried : [00:36:23] It’s one of my favorites. Yeah. Ghost jump roping. You look fabulous, but it’s fantastic.
[00:36:28] Rich Ryan: [00:36:28] And it did, it doesn’t have to be in like, if it’s only for 10 or 15 seconds, like it’s not that big of a deal. Like you’re not doing jumping jacks for two minutes for a 45 minute AMRAP.
[00:36:36] Like that will just be lame. That would just be boring. You might as well go running.
[00:36:41] Josh Ried : [00:36:41] They’ll look at you and be like, Oh, I guess they’re just jumping with joy. They really enjoy their workout.
[00:36:45] Rich Ryan: [00:36:45] It’s like, kinda like old school, like gym class, like you arm circles, first arm circles back the other way
[00:36:50] Josh Ried : [00:36:50] you don’t do those
[00:36:51] Rich Ryan: [00:36:51] to touch your toes. Gym Workouts That Can Make You Faster
[00:36:54] Big get bigger and then it gets smaller and then you go reverse it the other way and they get smaller. It’s probably not bad. That’s probably, that’s pretty decent about mobility. I do Gym Workouts That Can Make You Faster
[00:37:03] Josh Ried : [00:37:03] it all the time. I really enjoy to reach out. Yeah, I do the, I do like the crucially mobility all the time and they have this one, their basic mobility package.
[00:37:09] I recommend everyone gets that. It’s like such a freaking deal. It’s $10. Chef’s crucially. and they do this, like the shoulder mobility towards the end of the year, one of their videos. And it’s only like two minutes, but it’s pretty much just internal and external rotation through the shoulder. And, and again, the elbow is moving and like my shoulders are warm and tired after that, it feels really good.
[00:37:31] Rich Ryan: [00:37:31] It’s like that figure eight, right? They do that from figure eight and then those like some way that kind of twisted side and kind of,
[00:37:37] Josh Ried : [00:37:37] I know I can see everything you’re doing in the frame, but I saw a little bit of moving. It looks like you’re doing it right.
[00:37:41] Rich Ryan: [00:37:41] And for those who are listening, I was doing stuff.
[00:37:43] I was doing stuff in the frame at that job. It looked good. If I can get that cruise, you can get the whole package for like 29. And it’s like, ridiculous.
[00:37:52] Josh Ried : [00:37:52] I really, I really appreciate what they’re doing over there. Yeah. They, they really want people to just like move better and feel, feel better, be healthy. Gym Workouts That Can Make You Faster
[00:37:59]it it’s, it’s super evident yet. Not only in like all the free content they put out, but in like the cost of their, their programs, couldn’t recommend them enough. But we’re not here to talk about that anymore. Gym Workouts That Can Make You Faster
[00:38:08] Rich Ryan: [00:38:08] We’re not we digressed, but we’re back onto it. So that’s, that’s kind of how I would approach a tempo run in a temporary that should be built in that could be either your, your race specific type workouts. Gym Workouts That Can Make You FasterGym Workouts That Can Make You FasterGym Workouts That Can Make You FasterGym Workouts That Can Make You FasterGym Workouts That Can Make You Faster
[00:38:18] If you are doing something like a beast or marathon. like I mentioned before, or that’s a real good way to kind of introduce some sort of speed work, if your races are shorter. So that depends on where your race is and what it is, and when you’re gonna want to place that. but temple runs are just awesome. Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster
[00:38:32] They’re just. Just good things to have in the repertoire. So the next one I’m kind of going, Oh, I had a hard time thinking of something, right. So we’re going to have to spit ball. We’re going to have to like figure this out, but I would kind of move from tempo, runs down select threshold intervals. And I think we’ve had a, like.
[00:38:49] Some confusion about the terminology of things. So my, my definition of a threshold work would be anywhere from seven to 20 minutes at a pace that you could hold for about an hour, right around that Le that red line level. So if you, so that could be whoever we’re talking to could be anywhere from a 10 K pace to, half marathon pace, if you’re an absolute monster. Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster
[00:39:09] So somebody that you could kind of hold it in that range so comfortable, but hard. This is a good way to kind of put that. I think that’s how Jack Gym Workouts That Can Make You Faster
[00:39:16] Josh Ried : [00:39:16] Daniels absolutely love threshold. And, and yeah, I mean, if you’re doing like an ultra that is kind of considered speed, but for, for like a sprint or a super that’s not really speed work.
[00:39:27] So, so yeah, we can entertain that. I mean, I love doing it in the form of like anywhere from three, five, seven, eight minutes at a time with like two or three minute rest and then hop into it again for like two or three rounds. Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster
[00:39:39] Rich Ryan: [00:39:39] A hundred percent. Yeah. That’s that’s these workouts will make you really fit.
[00:39:44] You really fit for like, and ready to kind of move in any direction for where you want to go. So like, threshold could, should kind of be your almost like go-to quote unquote speed work. And I have these in a lot of the programs and almost throughout, like, you can kind of change the paces of them and throw them in a certain window. Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster
[00:40:02]but it should still kind of be in that comfortably hard pace. but you’ll get like, Really fatigued resistant to this, and it puts you in an uncomfortable place. You just kinda have to like sit there and just like handle it because it’s something that you can keep doing. And like every step you can, you can always keep going at threshold.
[00:40:19] Like you’re just not going to want to. So, so like, it really kind of puts you in plays of like, Oh my God, is this over? And like, I can do this. Yes, I can. Like, should I keep doing? I was like, fine. so they’re really, they’re mentally challenging and they’re physically. Stimulating, you will get really, really doing threshold workouts, trying to figure out a gym based workout that would take seven minutes and put you at like that kind of red line, like hovering right underneath your red line was kind of a challenge for me to think about because the tempo is going to have to be higher where. Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster
[00:40:52] You’re going to need to be, but you would face fatigue much quicker by moving at such a more rapid pace. And if we’re taking things out like the assault bike and the, the rower, like you can do straight up threshold intervals on a rower and it would be amazing. It’d be awful, but you’d get really fucking fit.
[00:41:12]So, what do you think, like how do, would you do that without those things Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster
[00:41:16] Josh Ried : [00:41:16] do it well, because like, when I first heard this question, I thought about speed work. I thought more about being able to produce power. Cause I think we’ve also kind of clarified this in the past where like your definition of speed work does include more like tempo and threshold stuff. Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster
[00:41:29] Whereas in, in my mind, I think speed work, I think like 200, 400 meter repeats on a track, you know? So kind of staying kind of, kind of adhering to that. I was thinking more of just being able to like, produce a lot of power and also like maybe doing your best job that you can have gym to increase, like limb speed, like leg turnover.
[00:41:52] And so the first thing that came to IMI, like immediately was doing really like lighter weight, but more explosive kettlebell swings. Yeah. And then get on, get on the jump rope and do high cadence jump rope run, which increases your coordination. You end up getting a pretty good foot strike underneath you.
[00:42:08] And, and yeah, you kind of cranking out like really high cadence because ultimately when it comes to sprinting is like you’re limiter with your speed is, and this is like what w with downhill also is like, Hey, is your turnover being able to get that full underneath you? And then when it comes to flat, it’s like power output, downhill, you know, power output. Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster
[00:42:22] Doesn’t really matter. It’s just getting your legs turned over. But yeah, Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster
[00:42:25] Rich Ryan: [00:42:25] those two things. As far as reading that that would be okay. So, and then trying to stretch that out for this time, cause yeah, like to clarify for speed work and in his question, he actually did say like he mentioned things like fartlek workouts and tempo runs and different things like that.
[00:42:40] I consider speed work, anything that’s not easy miles pretty much. but yeah, there are, there is like fast like power workers that’s which I do want to touch on those as well. So are you saying for like getting into threshold, doing something that’s something power up, but like, like. Like that, and then cranking on the jump rope and then going back and forth for, for.
[00:43:01] Seven minutes or so.
[00:43:02] Josh Ried : [00:43:02] Yeah. Yeah. Here I’ll spit one at you. All right. How about a 15 kettlebell swings, fairly lightweight, but going for mass six maximum explosiveness and then with absolute minimal rescue over the jump rope, do a hundred reps of jump rope, run. At a high C I mean, it’s almost hard to do it at less than like 180 steps per minute.
[00:43:20]and then go and do 40 box step-ups, but like supply metrically. So you step up and then you switch your legs, like at the top of the bar. Yeah. Maybe
[00:43:29] Rich Ryan: [00:43:29] a lower box. So you can kind of flip back and forth just so yeah.
[00:43:32] Josh Ried : [00:43:32] Cycle through that. Yeah. Amref Amref for 10 minutes, then take like a two, three minute rest and then do it for like another 10 minutes.
[00:43:40] And you have 20 minutes of work.
[00:43:42] Rich Ryan: [00:43:42] Yeah, I like that. Cause that, that makes sense too. Cause, and the jump rope is kind of in I’ll allow it, but that’s
[00:43:50] Josh Ried : [00:43:50] before about like impact stuff, you know, it’s like, okay, the person’s not injured. They just like, aren’t gonna go run
[00:43:55] Rich Ryan: [00:43:55] fast. It’s an and it’s, I would kind of put that in the same vein, like that is a cardio, like machine more or less. Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster
[00:44:03] Like a cardio thing. We’ll we’ll count it. And yet it can be double unders, right? Like for if we’re speaking CrossFit, like you can do the running cadence or you could do double unders if that’s like something that you’re into something that you’re more inclined to do. Yeah. I think that’s a good, I think that’s a good goal and I can even go back and forth.
[00:44:18] So it’d be like two minutes, heart or two must be too long. Like how like 15 hard kettlebell swings and then like a minute double under the hard kettle bell swings minute double under
[00:44:28] Josh Ried : [00:44:28] double unders. Oh my God. You’re a CrossFitter you can do that.
[00:44:31] Rich Ryan: [00:44:31] I’m in it. Yeah. I don’t know how long you think, like I can do a hundred.
[00:44:35] I don’t know if that takes a minute
[00:44:37] Josh Ried : [00:44:37] for, I would say that’s pretty, pretty close, but I got, I got to give credit to people that can do double unders I’m working on it, but like, as far as the coordination goes, but like the what’s really cool about double unders and I can really appreciate how much it really targets, like the stretch shortening cycle of the quads and the calves.
[00:44:53] You get, you hit the ground and you have to get so much to bring in an airtime to get those two swings underneath you. You know, for each rep. I just think that that’s pretty awesome.
[00:45:01] Rich Ryan: [00:45:01] Yeah, they’re hard. And when you start them, like they will, you will get exhausted. Like I’ve actually, I’ve actually got in trouble.
[00:45:07] Cause I’m I’m I am good. Is it them now? Cause the, just doing years of CrossFit being so
[00:45:11] Josh Ried : [00:45:11] good,
[00:45:12] Rich Ryan: [00:45:12] I, I like. Hurt myself. I just did it. I was like, I got this and did a hundred after not being in the gym for like six months. And then I was like, Oh, I just hurt my calf. So I guess that’s something else to consider with that.
[00:45:26]and so, yeah, I think that the, the work rate does need to be like pretty high for this. What if it was something like, if you did. Like wall, like somehow incorporated wall balls for that like swings and then into wall balls and then into the step ups for seven minutes. I still don’t know if that would get you there.
[00:45:46] I think you would need something that is a little bit more sustained. I
[00:45:49] Josh Ried : [00:45:49] really love and appreciate what wall balls can do for you as far as like getting your heart rate jacked and getting your whole body fatigued. But my beef with it is that I said that weird, but my beef with it is how, like how deep you have to go into the squat for a.
[00:46:04] A rep to count, say in competition. So, I mean, no at no point in time in, and, other than maybe to like lean down to pick up a bucket carry you don’t have your quad dominant or something. Are you going to end up going that, that deep? It’s just like, it’s a large range of motion and I’d almost rather stay in like a smaller.
[00:46:21] Range of
[00:46:21] Rich Ryan: [00:46:21] motion. So yeah, doing like an eighth squat or something and not, and maybe not throwing the ball as high, I think would be able, it would, that’d be a way to keep that work rate pretty high, without killing yourself. Because when you’re like, the wobble is I’m gonna bring up for the day, work out.
[00:46:35] Because I think that there is a, more of a place for like more of like these like faster intervals. But yeah, maybe not, maybe not anything like that. Maybe in like burpees. It would have to be short. Like it would have to move through the burpees, like do like 10 hard and then get right back to the swings or right back to the step ups or something like that.
[00:46:54] So whatever you’re going to need, like the work that needs pretty high and like the reps would have to be kind of low so that you don’t die really fast because enabled to sustain that for seven to. 10 minutes would be, is gonna be challenge. So this is this one’s hard and it’s, and that’s, and it’s, it’s a bummer because I think that threshold intervals are like the best way to get as fit as possible.
[00:47:17]but that will be kind of hard at the gym.
[00:47:19] Josh Ried : [00:47:19] Yeah. Yeah. Agreed. I mean, but like this, so the reason I chose a kettlebell swings and then followed by like jump rope, a box step-ups is like kettlebells, lots of the posterior chain, great core engagement, jump rope, stretch, shortening cycle, great. A reaction.
[00:47:34] And like the, the calves, especially and like nice foot. It’s almost like you’re practicing, it’s like a running drill. You’re working on mechanics to a degree as far as like foot placement and as kinda like the pose method, the way you lift your foot off the ground, but then you go to the box step ups, which is kind of like.
[00:47:47] Heel bounding to a degree. Right. And as he gets to cycle through those, so I felt like that was like pretty race specific. And the other cool thing about doing intervals
[00:47:54] Rich Ryan: [00:47:54] in this fashion
[00:47:56] Josh Ried : [00:47:56] is it’s kind of obstacle course race specific, not only in the, in the movements. I mean, kettlebell, you know, it’s a weight in your hand.
[00:48:04] You lift stuff, carry stuff in a lot of obstacle course races, but also think about transition. It’s like, can you pace yourself so that you don’t have to take a long rest so you can get right to the next movement. Right. And start to do that. It’s something that I think is really cool. I like and workouts, to prescribe your clients, it’s like, okay, good move at a smooth pace.
[00:48:23] And like really focus on your transition. Don’t take like, get to the next thing immediately and like recover within it to a degree.
[00:48:29] Rich Ryan: [00:48:29] And this is, this is where I think there is a place for gym based workouts. I know a lot of people are like, dude, don’t go, don’t do CrossFit onto this. Now it helps with the transition.
[00:48:38] If you go there and do the transitions. Well, a lot of times in, in, in CrossFit classes or if you ever go and do a Metcon, like you, everybody starts out hot and then everybody just ends up arresting a lot. which is kind of what happens on the obstacle course. Obstacle course, OCR. Course obstacle course race course.
[00:48:56]then like you just kind of wait around and until you’re ready to do the yeah. So yeah, like if you’re going to do this type of workout, like yeah. The transitions are going to be the main thing. And also it’s going to be important to keep your heart rate up and it’s going to be race specific. So you’re able to move throughout the day fluidly.
[00:49:14] So I totally agree. And I think that that that’s where there is a place for these type of workouts when it comes to obstacle course racing.
[00:49:20] Josh Ried : [00:49:20] I love it. So what my brain just heard was that his obstacle course race specific speed workout.
[00:49:27] Rich Ryan: [00:49:27] That’s it. We did it,
[00:49:29] Josh Ried : [00:49:29] we got it.
[00:49:31] Rich Ryan: [00:49:31] And, and like, like I said, threshold workouts, like if you’re going to be doing that in the gym or doing that in.
[00:49:39] Actually running, like, make that a staple. Cause that is their freaking bomb. So after that, like the next one below that again, I think we had some nuances, I call he’s like VO two max intervals or intervals or whatever. Like this is somewhere it’s like from three to five minutes or you get into that. That lactic takeover zone.
[00:49:56] And you are training your body’s kind of buffer that out. So you’re just kind of getting used to the feeling of a lactic acid that is like infiltrating, essentially helping your body move forward. But the byproducts of it is shitty and it feels bad. So you’re just kind of getting used to that. Shitty feel bad, shitty, bad feeling.
[00:50:16] Thank you. well the, the full transcript will be available. You can just scroll through and just take that out and make that and make that a quote. So this is where I do think CrossFit is. And like Metcon type workouts can really fit the bill. They’re like, and you know, we did a, we did a workout when we did Fran and like that is.
[00:50:38] Just lack the takeover. Right. But the problem with that workout is that it’s so demanding that you all can probably only do it once, but it’s in that rep range of like three to five minutes where you hit it really hard. You’re going to rest for about equal rest. So like three to five minutes of rest.
[00:50:54] And then. Hit it again. where a lot of times Metcons, or CrossFit classes are 10 minute. Amwraps like, that’s not what this is. This is like a three minute, three minute rests. These are more like intervals
[00:51:05] Josh Ried : [00:51:05] to max. Yeah, I would definitely say, I mean, Fran was one of the most brutal things I’d ever done and I haven’t done CrossFit.
[00:51:11] I haven’t done Fran more than a few times, but like, I felt like it crossed, but I laid, I laid down after that shit.
[00:51:16] Rich Ryan: [00:51:16] Right. And it’s like, it’s almost like it’s all anaerobic and everything’s lack to take over it. Isn’t like, there’s no room for oxygen in that workout. Right. But for these, like, we want there to be a little place for that.
[00:51:27] And you want the, the, the interval by the end of like that three, like the last minute or the last two minutes of these workouts to have that kind of feel, and then you have some rest you’re not on the ground. You can shake it out and you can get back to it. So something along those lines where I think would work, would be doing like.
[00:51:43] 20 thrusters, like light, like even lighter than Fran, like maybe. The barbell or 55, 75, 75, probably. And then doing like 20 burpees for three minutes back and forth, like 20 thrusters, 20 burpees, 20 thrusters, 20 burpees until about three minutes is up. and I kind liked that 20 and 20 for some reason.
[00:51:59] It’s just what kind of came up or you could do like the 2015, nine 2115 nine, like Fran, like 21 thrusters, 21, 21 burpees. 15 thrusters 15 burpees nine, and just do it for that time demand of three to five minutes, and then take that recovery, a couple more written down here, but was anything else that kinda, what comes to your mind
[00:52:17] Josh Ried : [00:52:17] sounds really good because when it comes to, when it comes to doing something of such a high intensity, I wouldn’t want to do a very complicated, dangerous movement.
[00:52:26] So I think something like a light, a light thruster, you’re not, you’re not going to be like really high risk and like same thing with the burpee. I just think that they do a really graceful job graceful, absolutely jacked and you know, super full body.
[00:52:39] Rich Ryan: [00:52:39] Yeah. No one’s ever called a burpee graceful. but it is full body and you can crank on them and you can go.
[00:52:46]if 20, if by the end of 20 year, you’re kind of gassed, or if you’re not moving at full speed at the end of 20, like, make it 10 and then you can just do, or 10 thrusters, even 10, 10, 10, 10, 10, the hardest CrossFit workout I’ve ever done. One top five. It was, 10, not 10 rounds, nine thrusters. It’s 30 double unders and it’s just like back and forth.
[00:53:09] So it’s just like, Enough that you could keep your, you never could stop and buy like the, the six round. He was like, Oh my God, like, I haven’t slowed down at all and I need to keep going and I can keep going fast.
[00:53:22] Josh Ried : [00:53:22] It was
[00:53:23] Rich Ryan: [00:53:23] so hard. It was an open workout and thousand and like 17 maybe. but that’s kind of the idea, something that you can move between.
[00:53:31] And not need to complete the rest up. Another thing, I was thinking like light clean and jerks for the same type of thing. If like, again, you have to kind of be proficient. Oh, let’s back up a little bit, a barbell thruster. It’s a front rack of front squat into a push press, one fluid motion, like full squat and then finish up overhead right back.
[00:53:48]if you’re proficient in clean and jerks, A dumbbell, clean and jerks, st. Everything for this. I think what, like type of deals, 95 maybe is pretty, it would be pretty late for clean and jerks. And then I put in kipping pull-ups. I was like, if you could do like 10 kipping pull ups and kind of move back and forth between, cleaning, dressing, giving, pull ups, it should kind of get you that, that feel.
[00:54:08]and then I had like wobbles and, snatches. So I would say like dumbbell snatches. So like 20 wall balls, you know, 10 snatches each arm or something like that. Do you think they’ll get that response or what do you think?
[00:54:18] Josh Ried : [00:54:18] Yeah, yeah, man, I’m on right there with you. I mean, I, I think I trend a little bit more towards like, like a three movement, a workout.
[00:54:26] Like I was thinking that like the thrusters and then, and then keeping pull ups, you know, fly, pull ups and go through those three. And I mean, you. That’s a really awesome cardio strength workout. And I mean, as far as specificity goes, if you’re, if you’re partaking in something like how about your stadium?
[00:54:40] I think that that absolutely nailed it. And I think that it might just be fun and help you. Just break, embrace the suck, like regardless of the, of the race distance, you know, let’s try and do like an Olympic marathon or something. I think this is totally fine for you to hit, to get your heart rate.
[00:54:56] Rich Ryan: [00:54:56] Right.
[00:54:57] And embracing that suck and like just letting that feeling. Come into your world and knowing how to deal with it. Yeah. This is where this, this happens and like doing this in these specific time domain is what is going to be important here and taking the appropriate rest. Cause that’s something that CrossFitters not necessarily do, but I promise you CrossFitters, who are at the games.
[00:55:16] They do do this stuff and they do it probably all the time. They probably do all this. They probably switch it up and hit all these different modes. Just like a runner would switch up their stimulus as well.
[00:55:25] Josh Ried : [00:55:25] This is actually, I was thinking about this the other day, you know, it was just like a fun thought.
[00:55:28] I already knew the answer for some reason just came to my head. And that is why, why does these, you can either run at a steady pace to get from point a to point B or why not? Like. Sprint really hard and then take like a complete rest and then sprint really hard and to take complete rest. Why is the steady state faster?
[00:55:46] You know, we’ll think about that. I mean, it just, it just is like metal you produce, like, it’s just like the byproducts you produce and just like the way your metabolic systems work, it just happens to be more efficient. so think about that when you’re all doing your weightlifting, like rather than going absolutely crazy and have to take a rest, find your steady state, make.
[00:56:02] Take minimal rest and just transition to the next thing and just try and stay steady and find your Mokena call a happy place, but find your fire controlled place where it’s like you you’re living on the edge, but you’re, you’re in control of your effort. I think that’s going to be the most useful when it comes to.
[00:56:20] Well, any, any competition you’re going to know, you’re going to know where that, where that threshold is
[00:56:24] Rich Ryan: [00:56:24] and having a plan, like having a plan for your rest at the it’s like this along the same lines, like I’ll have, I’ll do that during a, a mean climb. I mean, she seemed like how, how, like what kind of approach you have with this?
[00:56:36] If there is a client that is just not runnable, like I will plan and count how long I’m going to like, Hike for like, I want to say, feel what, what is feeling different and change based on that, because I found like it’s really easy to just do what the competitors around you are doing. It’s like, okay, everyone is hiking.
[00:56:53] Now, maybe I’ll hike when maybe you don’t need to, or maybe you’re not an efficient hiker. You’re more efficient at running at that speed. Or maybe you need to hike sooner than other people. But I like to do what I have a plan and I like I’ll, I’ll run. For 20 seconds and walk and hike for 10, I’ll do Tabata Tabata style.
[00:57:10] And it works really well. And having that rest is also a way to kind of stay within yourself and having that plan and really being able to balance things out. do you, do you have something like that and when it comes to a raise, like say a heavy carry or a mean climb like that, are you just kind of like, I know where I’m at and I’m gonna, I’m gonna just kind of.
[00:57:24] Be here.
[00:57:25] Josh Ried : [00:57:25] I think, I mean, I kind of base it on my effort. I mean, when it, when’s it erasing of someone in front of you, you know, maybe you’re going to be willing to, if you have the experience and you’re like, okay, I’m just going to bite my lip, take the pain surge on this person, but I know I can recover from it.
[00:57:39] Like, that’ll be the strategy I’m going to serve them. This person. I know I’m going to recover. Like it’s a downhill coming up. I’ll do that. But if I don’t know the chorus, I don’t know. What’s ahead. I’m just gonna, I’m just gonna stay in tune. With how my body feels. And if, I, you know, know thyself, know your strengths, I know that I’m a better power hiker than a runner.
[00:57:54] So strategy really changes. It really changes everywhere. I mean, like when I did a high rocks and it came to the sled push that I had a plan that I had a plan for, I practiced, I was like, okay, I’m going to take 20 steps. And then I’m going to rest for 10 seconds right on the money, looked at my watch.
[00:58:07] Okay. 10 seconds. Over 20 more stats. I did that through a three times. One way three times the other way I was the first person done in my, you know, the sled for my group.
[00:58:16] Rich Ryan: [00:58:16] And then you cheated. Yeah, I like that plan worked now. I’m going to, my secondary plan is to cheat and not do a full lap or skip a zone.
[00:58:26] Well, I, I fucked
[00:58:28] Josh Ried : [00:58:28] up. I was like, Oh, I’m on the rower with the guys that went five minutes before me. That doesn’t seem odd at all.
[00:58:36] Rich Ryan: [00:58:36] Smashing. and, and just another, another one that kind of think of like, so when you can do these via to Manson and we’ll just kind of go back to what it was like a lot of time, people will do quarters or, you know, for hundreds with that as well with shorter rest.
[00:58:46] So it’d be like 16 by 400 at, No, we’ll be closer to like two mile to mile pace, with actually the second rest, really hard workout, but that’ll kind of get that same, that’ll elicit that same kind of response over time as well, just cause the rest is shorter.
[00:59:02] Josh Ried : [00:59:02] That’s one of my favorite workouts.
[00:59:03] Rich Ryan: [00:59:03] As brutal as hell.
[00:59:04] It’s hard. And it’s like mentally taxing, like 400. It’s the same kind of thing. It’s 400, it’s always short enough that you can do it. but it’s, but it, it sucks just enough and that the rest is short enough. Like you’re going to get that, that lactic feeling probably by the end of, and by the time you accumulate that lactic tolerance over the course of 16 or 20, like, it’ll get you the same type of, of, of benefit.
[00:59:23]but you can do that with like, w that’s where I think like wall balls, like doing like 60 seconds of wall balls and then doing. 60 seconds of thrusters and then doing like 60 seconds of like burpee box jump over as I had written down here as well. I think it’ll be a good one for that. And just kind of accumulating 16 rounds of just some sort of simple modality that you can move through for a minute and have it be like pretty hard.
[00:59:44]I think there’s another way to kind of say like a quarter workout.
[00:59:47] Josh Ried : [00:59:47] It is for sure. A cardio leg day. That is, that was a rough day.
[00:59:53] Rich Ryan: [00:59:53] Yeah. Yeah. If you, if you did that all thrusters or if you did it all wall balls, just like six seconds of wall balls, times 20,
[01:00:02] Josh Ried : [01:00:02] there’s this, there’s this video online of the squat competition.
[01:00:04] It’s like a cyclist versus a powerlifter. And, and I decide, okay, that’s looks pretty cool. The competition was. Squat your body weight for as many reps as you can, five minutes. So I went and did this and at the time I, yeah, I was like 170, so I did like 172 on 75 or something like that. And do like two minutes in my legs were shaking.
[01:00:23] I could hardly stand
[01:00:25] Rich Ryan: [01:00:25] five minutes,
[01:00:25] Josh Ried : [01:00:25] five, five minutes. Yeah. The bars on your back. And I D I there’s a video out there somewhere and be doing it. I think my goal was 60 reps. I did like 56
[01:00:34] Rich Ryan: [01:00:34] or something like that.
[01:00:35] Josh Ried : [01:00:35] Yeah. Bro my legs. I could hardly walk down the staircase because the gym, like I was on the second floor for days, my legs were de destroyed.
[01:00:45] So. So yeah. If anyone’s looking to get, get brutalized and meet their maker.
[01:00:52] Rich Ryan: [01:00:52] Yeah. If you don’t care about what your training is for the next couple of, couple of days, do it. Who won, who won the biker of the power that’s
[01:00:58] Josh Ried : [01:00:58] there? Oh, the pallets are smashed it. The cyclist had a strong second, but like the powerlifter, they just.
[01:01:04] Aye. Aye.
[01:01:05] Rich Ryan: [01:01:05] Aye. That’s nothing for a dude squatting 800 pounds, dude.
[01:01:10] Josh Ried : [01:01:10] Yeah, right.
[01:01:11] Rich Ryan: [01:01:11] Like, yeah. Like in like a cyclist. Yeah. If he was one 50, what you think is one rep is like, 200, you know, like the percentage of that is so much closer to the pallets are insane.
[01:01:22] Josh Ried : [01:01:22] thanks. So I want, I want to ask, so we just can’t put a lot of cool ideas if I’m really serious on my shelf, like how to get your heart rate up and do things that are fairly specific enough, especially if you’re doing like a stadium raise went up, but it’s a good way to get in, to get your heart rate up and just get used to like some shitty feelings.
[01:01:38] So as far as actually. Working on maybe like mechanics or something, a little more run specific in the gym. What would you throw with somebody that might actually help them with running specifically? At any pace
[01:01:53] Rich Ryan: [01:01:53] it’s like, so saying like what kind of like, like movement or workout, like kind of like how we just talked about,
[01:01:58]Josh Ried : [01:01:58] both I either or like a specific movement.
[01:02:01] And then would you, would you throw that in intensity or do it in isolation either is
[01:02:06] Rich Ryan: [01:02:06] fine. So like single leg hops or something like that. Is that kinda what you’re thinking? Yeah. Just kind of like. Lateral hops, I think would be a good one and kind of like jump, like having a line, just jumping back and forth over the line, doing that with one leg, doing that with two legs.
[01:02:19] I like to do one where it’s, it ends up a little bit with a little bit more coordination as well. Whereas you kind of jump on one leg in a box. So jumping forward, jumping to your right jumping backwards and then jumping to your left and then switching feet and kind of doing the same thing.
[01:02:30]Josh Ried : [01:02:30] the old short skill test.
[01:02:32] Yep.
[01:02:33] Rich Ryan: [01:02:33] What it is that what that is?
[01:02:34] Josh Ried : [01:02:34] Yeah. Yeah. It’s good. Yeah. It’s a great for like measuring coordination. I think that the, like, I do that with in-person client sometimes if, and what you do is you have them pretty much make a big circle around the box in one direction than the other, and you just timed them on how long it took them.
[01:02:47] And you’re like, Oh, I think it’s like two seconds, like one second, if they accidentally step out of the box. So it actually not only measures. Speed going from box to box, but actually also is a way to measure like their coordination and their accuracy with their foot
[01:03:00] Rich Ryan: [01:03:00] placement. So totally. And that, that, that will be helpful that, that coordination and that balance and that skill for running in particular, eh, I’ve never thought about doing that.
[01:03:08] I would do more like a single, like bounds, I think. Or is it just single hop forward? or maybe even like side shuffle. I mean, that might that doing like a side shuffle is more of a strengthening to get like a group needs and, just a way to kind of shore up some place that you might be missing when you are typically running.
[01:03:24] It might not be like run specific. That’s more like of a, like a rehab prehab type of drill, but that could still kind of keep that heart rate up. single, like bounds, like I said, we’ll kind of keep that heart rate up. What do you think.
[01:03:36] Josh Ried : [01:03:36] I do like the single leg balance. I was actually thinking about the thing you said the other day about, it was the test on, on doing, seeing how many steps it took to cover with a 20 meters.
[01:03:47]Rich Ryan: [01:03:47] I believe. I think it was 20 meters.
[01:03:50] Josh Ried : [01:03:50] Yeah. Like at elite was like 11,
[01:03:53] Rich Ryan: [01:03:53] 10 or 11, like an 800 meter runner. Was that was that
[01:03:57] Josh Ried : [01:03:57] I think that’s pretty cool. I liked that. Cause also, yeah, if you’re only taking, maybe you ended up taking 20 Hawks to get there. I like the duration of that quality reps.
[01:04:07] Rich Ryan: [01:04:07] So if you think about it, like this way, you could do even.
[01:04:09]like a burpee broad jump with a single leg, brought with a single leg jump, or you could just do single leg burpees where you, where you’re doing a burpee and you come yeah. When you’re landing on one leg and just do alternating legs for, for the single leg burpee, which is kind of a cool variation of rubber bourbon a little bit.
[01:04:25] But again, that coordination, maybe a little bit more run specific, will help with, the balance and stability of things. something like that I think will be pretty cool too.
[01:04:33] Josh Ried : [01:04:33] Reagan. I like it. Yeah, I’m gonna, I’m going to go on my end with the, like the jump rope doing like cadence, where to the jump rope again.
[01:04:41] Good for coordination foot strike. We can throw it the like those box switches, split squat jumps, I think are awesome. Or like one metric, one switches. Those are pretty sweet. Great for the hips being range of motion. Super plyometric. the single leg hops are dope. I actually, I used to do this a lot more when I was more of a gym junkie and I wasn’t doing as much running.
[01:05:00] And that was a lot of single leg hops and a lot of, cause there was a staircase that staircase that I got tortured by after that five minutes walk test, good days, I would tell myself every time I go up and down these stairs, I’m going to treat them. I did it like bounce. I would either take, you know, skip four steps at a time, or I would see how many steps I could skip.
[01:05:19] Or jumped rather with both feet. And so that was just like super explosive, lots of hip extension. I think that IX being explosive with hip extension is one of the moneymakers along with building good plyometric reactiveness in the, a, in the calves. I think that those are two really specific things that will translate well to speed work on the track, whether it’s four hundreds or tempo,
[01:05:41] Rich Ryan: [01:05:41] and like those types of work, like I’ve, I’ve actually added in like, That type of workout, almost identical recently just to work on coordination.
[01:05:49] I think that would actually help with downhill running and like figuring out like how to balance on one foot. Like, yeah, I’ve been doing single, single leg balance on upstairs with like my minimal shoes, just so like have to like be a little bit more grounded and a little bit more engaged. so yeah, that one’s money.
[01:06:04] I love that one. It’s
[01:06:05] Josh Ried : [01:06:05] a great idea. Nice. I like that. You’re in the minimal shoes. Yeah. That’s kinda, it’s it’s less forgiving. So you have to hit the ground a little bit more nicely.
[01:06:13] Rich Ryan: [01:06:13] Yeah. Think about landing.
[01:06:15] Josh Ried : [01:06:15] Yeah. Yeah. To grab the foot. And that’s really, that’s really interesting. Like running in a minimalist shoe, you might think like why, okay.
[01:06:22] It’s more impact, but it’s also not like you feel the impact in your foot more, but it, it, you know, it, it should. Kind of force you, or at least encourage you to start to land more gracefully that I can use the word gracefully for, not with your foot strike, which ultimately reduces shock up the chain and might reduce fatigue in the, in the legs and the hips and stuff.
[01:06:43] Rich Ryan: [01:06:43] And I think it will make you more resilient again, talking about just kind of like a hardening the legs, like when I’m running in those things, like I can feel the shock. Like coming up and coming back out of my legs. You know, when I stopped, there’s a different feeling through my quads and calves. Like not in a bad way, not in like a, a painful way, but like, Oh, okay.
[01:07:03] Like everything is working a little bit more to absorb this, take this on. Like, it’s just gonna make you stronger. But it’s a matter of like building up to it. yeah, you really can feel like, and, and, and mechanics, right? Like if your mechanics are shitty, like you’re still not going to be built, be able to return that energy the way that you could.
[01:07:19]so kind of going back to the front line, if you want to get faster at running it better running form, do that. You can do it in the gym if you want. but, but yeah, like it feels so good to like, have that, like that enter, being able to know that you’re absorbing that energy and it’s your body doing it as opposed to the footwear.
[01:07:36] Is pretty sweet
[01:07:37] Josh Ried : [01:07:37] and notably and do be,
[01:07:39]Rich Ryan: [01:07:39] Cool. Let’s all. Let’s wrap this thing up here. it’s it’s date night here in, in Philadelphia. And I don’t know if you know, but so I’m, so I’m bout to get some pizza. That’s what we do for date night. and that’s pretty exciting. So,
[01:07:51] Josh Ried : [01:07:51] your pizza topping of choice
[01:07:53] Rich Ryan: [01:07:53] pizza, topping of choice.
[01:07:55] Like usually like, so what we do, we always get a plane, like planes, the best lends the best. And then we’ll get like a small of whatever, like this specialty is it that whatever pizzeria we’re going to, but if I had to have one, I would do meatball,
[01:08:08] Josh Ried : [01:08:08] Oh, keep dokey. All right. Now it’s like slices or half circles.
[01:08:12] Like, I’m wondering how, cause it’s like, like pepperoni, but it’s not, you know, or is it like chunks so they can keep all the smash what’s the form? Like what form does it take? When you look at it,
[01:08:21] Rich Ryan: [01:08:21] it’s a great, it’s a great question, because you might think that it would come out as a ball as it’s called meatball, but it’s sliced meatballs.
[01:08:27] And so it kind of sits on it like pepperoni, but it tastes so good, man. I’m down for me. Balls. What about you? What you got for your what’s your topping,
[01:08:33] Josh Ried : [01:08:33] bro? I get crazy. I’m going to do Buffalo chicken, probably gonna put barbecue sauce on it as well. Probably gonna put ranch on it as well and probably some bacon.
[01:08:43] So we got like barbecue, Buffalo, ranch. Probably some bacon, some chicken there’s a lot going on. It’s a party to look at. It’s a party in the mouth. Party out the other end, but that’s a different story
[01:08:55] Rich Ryan: [01:08:55] and you’re, you’re, you’re dead sober when you eat this. This is like a sober endeavor.
[01:09:01] Josh Ried : [01:09:01] Doesn’t I don’t know I could eat if I was drunk red
[01:09:04] Rich Ryan: [01:09:04] dad, that seems to be the only way that anybody would even concoct to that thing.
[01:09:09] Right. You guys got ranch ranch on there too. And on the side,
[01:09:13] Josh Ried : [01:09:13] Yeah. And if I’m feeling crazy, maybe some Marinaro listen, I try to it’s it’s an experience, you know, you like an introduce your mouth and you’re like, Oh, there’s all these different flavors going on. What’s a little bit of this, a little bit of that.
[01:09:23] And next thing you know, you’re, you know, you’re Belize and gorgeous and a $20 later, you’re feeling the shame and you’re going to try and go sleep at all. So you were forget the whole thing
[01:09:32] Rich Ryan: [01:09:32] for a little bit, and then you’re sad. And then you go to bed. that, and that’s, that’s another question that we have.
[01:09:41] Like Amy’s a deep thinker when it comes to pizza. So we eat pizza and then we’ll debate the pizza. So like, do you like pizza? That is like, what is more important for you on a pizza? Like the crust or like the cheese part? Like, or the mayor narrow the sauce? Like, what is it like if one of those things is bad?
[01:09:59] Like what would like. Well, they all
[01:10:02] Josh Ried : [01:10:02] needed. They all needed to be perfect and I, I demand perfection, but the crust is the most noticeable thing. I think I appreciate it. Good, like crust, a good dough. But I mean, if there’s like really cheap, cheap sauce on it and overwhelming amount of cheese, I love cheese.
[01:10:15] jesus’ great. And all, but like the ratios have to be right. Most definitely it is the crust that I’m going to think about the most during and after the experience.
[01:10:23] Rich Ryan: [01:10:23] Interesting. Interesting. Yeah. Cause that’s how Amy is. It’s all about the cross and like, well, like the whole pizza is like hinges on how the crust, like to me, the cross can be okay.
[01:10:33] But like at the cheese ratio has to be on point and I’m the sauce I could do either. I can do like a bit of a sweeter sauce. That’s fine with me. Like a traditional, like tomato way. That’s fine with me as well. But if the cheese ratio is on point, I’m in it for the cheese.
[01:10:46] Josh Ried : [01:10:46] Understood. I’ll remember that when I, for your birthday, I’m gonna send you a pizza,
[01:10:48] Rich Ryan: [01:10:48] send me a pizza.
[01:10:51] That’d be all,
[01:10:51] Josh Ried : [01:10:51] definitely be good by the time it gets there,
[01:10:53] Rich Ryan: [01:10:53] it will be good. A hundred percent. yeah, so, I mean, there’s really, we kind of covered everything. The only other thing that I would think it was like fast reps would be kind of what you mentioned before, like two hundreds, 100, four hundreds. so like, this is just like going as hard as you can for.
[01:11:08] 30 to 60 seconds. So I think like anything that we had mentioned, Like thrusters come to mind for me, burpees obviously come to mind. and like the heart rate isn’t necessarily even thing like box jumps, maybe box jump overs. what do you think it had to be single modality, right?
[01:11:22] Josh Ried : [01:11:22] For I’m still thinking about pizza.
[01:11:25] Yeah. I suppose some stuff with the legs where they have extension again, like super fast turnover. So.
[01:11:31] Rich Ryan: [01:11:31] And honestly, the best thing is the assault bike. We’re bringing an assault bike in just for the fast wraps. Like if you could just crank out 30 seconds and it’s all like that, that’s it.
[01:11:39] Josh Ried : [01:11:39] I think that’s awesome for power.
[01:11:40] I’m gonna tell you right now though. I am still, I still have like fear of going back to the assault bike. Not really, but I mean, it’s, I did a workout on it not long ago. I did two minutes on two minutes off and I was like across, I was going to laugh at me for this, but I was doing like 40 calories in that two minutes and it was brutal.
[01:11:54] I want it
[01:11:55] Rich Ryan: [01:11:55] too long. That’s too long. I have like, man,
[01:11:58] Josh Ried : [01:11:58] I was going, I was going for lactic guys. And man, I was, I was trying, I was trying to like, feel the hurt.
[01:12:03] Rich Ryan: [01:12:03] I, I forget
[01:12:04] Josh Ried : [01:12:04] what race I was going into, but I just, I want it to suck like plain and simple, like want it to suck for a good amount of time. And I was like, two minutes is a good amount of time.
[01:12:11] I like to twos. I like to choose a two minutes on two minutes off with a lot of other workouts. Like whether it’s running or as on the bike, I thought shit we’re doing on the assault bike. Let’s see how it goes.
[01:12:20] Rich Ryan: [01:12:20] Yeah. And then like, yeah, that’s, that’s kind of the caveat of all this. Like all these workouts will work better with a bike, with a rower, with a skier.
[01:12:29]so like really substitute any of this stuff that we said with just that stuff straight up. But I’m guessing if you don’t like doing running workouts, you wouldn’t like doing a seven minute assault bike threshold. Repeat that, would
[01:12:44] Josh Ried : [01:12:44] you try it? Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster
[01:12:45] Rich Ryan: [01:12:45] There’s this one workout that I want to try called acid bath.
[01:12:47] Have you heard this one? This rings a bell. It’s just 500 meters on every concept to machine. I’ve never been on the concept to bike, but it’s 500 meters on the ski or 500 meters, 500 meters on the rower, whatever doesn’t matter. 500 meters on the skier and 500 meters on the bike big. And like it’s supposed to be just the most brutal lactic takeover workout ever.
[01:13:07] Josh Ried : [01:13:07] I, I would do that. I can’t, I really liked that because yeah, you’re probably only gonna end up spending like a minute 40 to two minutes on each. Yeah. It’s changing up like, yeah. Your upper body, lower body, full body. I like it. I dig it.
[01:13:24] Rich Ryan: [01:13:24] Me too. You can even do that for these workouts. Be like, just do it and do it that way.
[01:13:28] Two minutes at a sustained pace. It doesn’t need to be all out. Do add like a threshold pace and like it’s sustainable for a long time. Then move to ski or for two minutes at a time to two minutes on the bike for at a time sub
[01:13:38] Josh Ried : [01:13:38] I’ll tell you what man, it’s, that’s where it’s like, we’re throwing workouts out there.
[01:13:40] I don’t know if I made this on the same quotes I made this, made this workout. Air quotes people, Ruby, I call it Ruby it’s rower and burpees. So you at 20 minute AMRAP. 20 calories on the rower, 10 burpees over the rower. How many reps rounds can you get?
[01:13:56] Rich Ryan: [01:13:56] Woof, I’ll do that one. I would do. I would fuck that one up.
[01:14:00] Josh. I’d crushed that one
[01:14:02] Josh Ried : [01:14:02] based on it, based on your burpee take. Yeah, I think that you would
[01:14:05] Rich Ryan: [01:14:05] that’s it like there was this one CrossFit workout. That was just, it was another open workout. That was another one of the, probably top five hardest ones. It was calories. It was 27. Oh, my God, it was stressors. It wasn’t purpose.
[01:14:17] It was 27 calories and 27 thrusters in 95. Then I think 24, 24, 2121, and just went all the way down like rower and thrusters. It was unbelievably terrible, unbelievably terrible. so I’ll do Ruby. Once I get back into a gym with a, Rower, and that will be super fun. cool. Let’s wrap this beast up. I got pizza eat and so just where can we find you
[01:14:42] Josh Ried : [01:14:42] ladies and gentlemen, you can find me on Instagram at J H underscore Shua underscore R I C D Jasper is that is me. Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster
[01:14:51] Rich Ryan: [01:14:51] Really am reinforced, underscore running underscore rich, hit us up. Drop us questions. We’ll answer them. We just answered one for an hour and 15 minutes an hour, talking about treadmill for 15, Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster
[01:15:01] Josh Ried : [01:15:01] also at Western. That’s fine. Cool. Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster Gym Workouts That Can Make You Faster
[01:15:03] Rich Ryan: [01:15:03] So if you like what we’re doing, give us a rating, give us a review means a lot.
[01:15:06] It helps us out. So we appreciate you guys for listening and for all that you guys do for us. So thanks a ton.
[01:15:14] Josh Ried : [01:15:14] Yeah. I always appreciate you all tuning in
[01:15:16] Rich Ryan: [01:15:16] later.
