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Andy Galpin

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2024-01-17
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2024-01-17
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  1. “That Monday. We're going to lift again. In this case, I know this got a little confusing, but I'll probably lift on Thursday just to split it up a little bit. Thursday is a yellow, orange, ski, hard ski, not a lot. We're going to lift. It's going to be kind of hard, so we're stacking hard on hard. And then Friday might be one really hard ski, but now we're good because Saturday is pretty much green. And then we're definitely on Sunday. That's how I would stack that whole week up. But I would keep the exact same thing lifting-wise.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  2. “Give you a little bit more variety. Make sure we're doing something pulling, something pressing, something eroding. Make sure we're doing something in what we would technically call frontal and sagittal plane. So maybe this is a lateral bunch. So not only we now switching out exercise, we're going laterally this way, something like that. Same thing with our upper body. Maybe it's a horizontal pull row instead of a vertical pull. I would set that up on Saturday. Your technical work, a weirdly quick lift, and then you're out of there. Done for the day. You want to add in your recovery stuff from Wednesday? Great. If not, go have your fun. Do what you do your weekend. Tuesday, and then probably Thursday are going to be generally yellow medium days. On the slopes, may or may not lift, but you're going to do a lot of volume on those days. This is probably your longer duration stuff. Going to feel fine on Thursday because you came off Wednesday. Friday, if we want to come back and do one red, not a double red, but one, then I'm good. Hard, hard, hard ski is probably what I'd say. So we're lifting on.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  3. “And Tim, what do we need to work on? This is you and your coach going back and say, we really want to work on this. We need more reps at this. In other words, what do you need more volume in? And that's Saturday. It is practice. We miss this. We miss this. We miss this. Here's his drills I'm going to do. It is not high fatigue. It's also not nothing. It's not Green Day. You got all Sunday. Sunday's off, or whatever. It doesn't matter what day's week you are, but this is the point. So it is a little bit of work, but it is really getting that last bit of volume. We just need more practice. Practice takes reps. Awesome. That then leaves us with Tuesday, Thursday, and Friday. That lift, you could do another lift on Saturday afterwards to real technical stuff and do the same thing. I would do the exact same thing I did on Monday, but switch the exercises. So it's a little bit different. So let's say we decided to do step ups on Monday, switch that out for rear foot elevators with squat, if those are great. Switch that out for some other lower body extension exercise, whatever. Same exact concept though. Same thing. Switch out your upper body movement, switch out your rotation movement.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  4. “Yeah, great. This is fun. Regarding training, we kind of said we're probably just a very quick recap. Monday's that red day, Wednesday is that green day, which that means Saturday, which is kind of like the reason I'm doing this is Monday, Wednesday, Saturday, is generally going to be, if we can single session, and this is technical work. So this is let's review Monday through Friday.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  5. “Yeah, so something like that. Maybe Bent Rowe on a machine, like, what any number of things we can do and you do one or so sets of 20, get a nice big pump, you feel jacked. It's great. And then you're out of there. That's probably what I would do one to two of those one set, maybe two, and then we're done.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  6. “We would probably rotate Is to be honest. So, like, maybe it's just glut Maybe we put a band on and we just do a set of 30 glue pumps. We're out of there, right Maybe something for your shoulder. Yeah, you've had this thing going on. Maybe something like that going on. Maybe it's hand leg opposite, 30 reps each.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  7. “So that's great. Like, we're going to get a high quality warmup, and we're going to do a couple of exercises at a reasonable quality, but we're also not going to 90, 95%. We're getting a good, strong contraction, probably finish it potentially with one exercise to a pump. This would be, let's take one area that is undersized, that is under strength, that is dysfunctional. And we'll do one set.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  8. “I'm down. I actually want you to leave these sessions feeling like I didn't do anything. But if you can do that in a superset fashion, no problem. Di Xing should not be 30 minutes.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  9. “That's a fight camp. So if you wanted to do that, no problem. You want to superset him is what we'd call that. What we would probably have you do is set the whole circuit up before it's part of your kind of warmup. And you do one, catch your breath for a second, you slowly walk over, set up, do the next one. I don't care that it's three minutes or two minutes or less. What we want to make sure we're doing is not getting a ton of fatigue. If your breath rate is 150 breaths per minute, or your heart rate rather, if you're sweating a lot, if you're really getting it, then, oh, like.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  10. “No issue there. We're not trying to maximize your strength. If we were trying to do that for any number of reasons where we really are trying to peak it, what you're really trying to do in this case, I don't even care if you get stronger. If we lose some strength over the course of this, it's okay. Trying to do is continue to have health throughout the system. So it needs to be strong enough to hold positions while you're on the slopes.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  11. “Exercises, some other stuff. No pain, no pain, no pain. Now let's slowly go up to 280. And then we're going to slowly, you're going to desensitize that system by doing it. I'm doing the same thing with your landing and compression. I had to get to that somehow. I don't want to exacerbate your pain, but I wanted to do 10 lands. I want to do something. It could be maybe on a little bit of a softer ground. We could do some other way around it, but we want to slowly desensitize the tissue.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  12. “We have to get some sort of activation and tissue tolerance here. Remember, if we really have a sensitivity issue in your low back with pain, we have to desensitize it somehow. The way that we do that is we walk right up to that line of sensitivity, go back two steps, and we do a little bit of volume there. And then ideally try to push that line back up. Tangible, quick example, let's just say you're having an issue with trap bar deadlifts. Okay, great. And let's just say we did a thing where I said, okay, put it on the bar, and we're just going to work up to a load until it starts to hurt. Let's say that that is 300 pounds for you. Probably have a pretty decent drop bar deadlift, I assume. Okay, great. So when a pain started hurting at 300 pounds, let's go to 200. Let's do three sets of six. Go on. Come back the next day. No, no, no issue. Next session, slowly working our way up till where's that line? Okay, seems like I can train at 280, and I have no pain. Let's now get to five sets of six. Let's get to five sets of six and then some.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  13. “Yeah, right, like again, you don't want to do it to a level of pain. You could do a little bit of your toe, you could do something, but if you're going to be landing an absorbing load on the skis.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  14. “Something simple like that would be probably what it do the very, very last thing I would do then would be some sort of extremely low level, what some folks call aerobic piometrics. This is Altus. This is Dan and Sue stuff. This is rudimentary hops. So something like stiff-legged. And you're going to do 20 hops and land intentionally on your heel.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  15. “Yeah, so you're on quadruped, right? So your hands are on the ground, you're on your knees, and you would say lift your left hand all the way out in front of you. So it would be over your head, but on your knees. And then at the same time, your right leg is extending back. And so you're getting a very strong right glute contraction that's crossing that fascia line to your left shoulder. And now that entire thing is in sequence. At the same time, your core is working on rotation while remember what happened to your rib cage.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  16. “Good position. Last thing we would do is then go to your upper body and make sure that we're having a connection between our upper body to our toe all the way up and down. So this could be throwing some Sumagill. So throwing hand leg opposite here. We could do that leg.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  17. “Back leg, which is then just going to further exacerbate neurological control. And it's going to remind you at all times, do you know where everything is moving? Right. So when we're talking, your adductors are now moving. You're talking your hip extensors and reflexors. They're all working on both sides. And we're getting, am I controlling my breath? Am I controlling my ribs? So I would probably add a few of those in. Again, give me one set, six to 12 per leg. I don't really care. There's no magic thing we're trying to get here. We're three minutes in at maximum here. You've now gotten the entire lower body, the hips have been moved and isolated or activated. We would do something like that. If you have any specific things, and this is why I don't have insight, but if you had any, hey, yeah, my right act doctor is weaker than my left or it's overused or silvius, something like that, then we would add in specificity here. Let's get your left glute mead on. So we'll do some standing clamshells. We'll do some lateral walks, whatever the case is that we need to get going there.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  18. “Everything, right? If you want to do a little more ski specific here, you could do actually, or a little more fun, you could take a little slide pad. So it's like the size of a shoe, if you will, if you can put it on a surface that slides and put that on your back foot. Let that slide back and forth. So you lose some stability.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  19. “Possible, right? So, your toes are all the way up are engaging. I want in this particular case that heel connection to be strong. I don't want you driving only through your heel. You're going to be driving using your whole foot. But let's make sure we're not forgetting. Toes and our feet”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  20. “Yeah, and it's not even breathing. Not even necessarily like the other classic things that are associated with a physical warmup, like actual temperature increases being metabolically efficient in the muscle, having more strength and power production, that's coming too, but we've slid that in. We've also slid in breath work because you're actually now altering O2 and CO2 on purpose. And you've done that on top of correcting movement patterns. And now you're reestablishing that. So I would argue I'd have loved you to do this barefoot.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  21. “You're going to pay attention to that. If you want to put your thumb and your pinky, put your thumb below your rib, put your pinky on your ASIS while you're doing these lunges and make sure that distance isn't changing. And just breathe. Do a step all the way down. If you want to play here, that's fine. Let's go a little bit rock your knee over your ankle, rock backwards a little bit. Give me a little bit of a rotation. If you want to do a little bit of an arch, if your right knee is forward in this lunge position and you want to take your left arm and reach it over top of your head, you want to rotate it. You want to twist it. Any of those things are fine. But the key is here we're not doing these because we have a checkbox that says this is my warm-up. Intention is everything here. As soon as you lose intention, just stop because we're trying to make sure we have a specific action, not just like coach that I have to warm up.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  22. “Into that. Then I'd come back down. That's this symbol sequence. We are 45 seconds in at this point. And I guarantee you stand up in your posture will be better. You'll be out of that little bit of a curve. From there, I would probably then take that exact same thing and go into a split stance. So imagine you could do this walking lunges. I would probably do this with a slight rotation, but I still want your hands around your stomach. So we're still watching the distance between your rib and anterior spherior iliac spine that ASIS, that front point of your hip.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  23. “Three of them, four, five, whatever you want. Doesn't matter. Then come back down, reset, come back up one more time, you'll be up four more inches. Like if you're doing this at home, you're going to be like, oh my God. It works perfectly. I might have you go into one leg position. So you're going to hold that position on one leg, say kick your right leg out. Keep your knees identical to each other and kick the right leg out. And now we have Ipsilateral control, right? So now we have to rotation and we also have that terminal hip extension. And now can you still breathe? What happened to your ribs? Bingo, right? You're going to see, I guarantee you as soon as you do that, you look down, you'll have arged, right? Ribs have gone up. This is not a locked in hard contraction. This is a chill position, right? It has to be, all right, I'm relaxed here. I'm breathing. There's going to be a little bit of shaking because you're in a single leg position, but not much. Three, four, five, eight breaths. Switch to the next one. Take a break in between. Those details aren't what matter here. You're just trying to slowly let the system know these are okay positions. You can relax. We're safe here. So I would probably go.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  24. “A goal that ties you want to go back down to stay green. Totally. Stay green. We're going to do some breath work there. And by breathwork again.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  25. “So you throw the swish, and all of a sudden, boom, you get hip extension. And now it's not coming from your lumbar spine, right? And we're doing this still in a tucked position, and we're going two inches lower than you want to go.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  26. “While we're bridged, right? And watch what happens, reset yourself, come back up, and watch you gained eight inches in your hip extension. Guaranteed because not you've actually stretched anything, but you've turned signals off. Right now, I'm totally projecting here, but I'm pretty confident. Right now you're in a position where anytime you get any perception through your low back, it just goes lock”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  27. “Yeah, okay. So one of the things I'd probably start you with is a basic diaphragm warmup. Okay, so this could be as simple as let's lay on your back. Let's go in a heels to your butt position. So knees are up and they are your feet are flat on the floor and your heels are right up against your butt. Okay, now you're going to take your hands and put them around your stomach. So just below your rib cage. And we're just going to use your breath to expand your hands. So pushing it out there, right? Okay, great. Three or four breaths. Probably nasal only. Okay, awesome. Now we're going to do a glute ridge. Okay, we're getting that same position and we're going to make sure as high as you can go six inches, two inches, an inch off the ground. I don't care. Only as high as you can go. We're probably going to tuck our chin, right? This is almost automatically going to keep your position out of extension and your low back. So we're going to tuck your chin just a little bit there. And we're going to breathe three breaths, four breaths.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  28. “Oh, fucks. I'm having a ton of fun, so I hope they are too. In getting to Matt, we need to make sure a part of that equation is your chest and your thoracic spine and your ribcage because we can't then rebuild the lower sequence without, and then just let the ribs do it. That natural thing. And so we don't want to be in a situation where we're like locked out where we can't breathe. Everything's so tight where we're just like, no, this needs to be a moved functional position. You actually would be sort of surprised how much that will carry over if you give it time. You're not going to see significant changes in your posture, low back pain in three days by doing a four minute warm-up. But a year later This kind of has substantial impact”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  29. “It could be a thousand different little things we do, but we're going to do a couple of drills, and I'm literally talking four minutes of work, right? Where we're just remembering proper glute sequencing. And this is a combination around this last point out because we haven't got to Tuesday yet.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  30. “Isolating. And until we get out of pain, that's where I don't even care. I would do leg extension on a leg extension machine, leg curl in your situation where you're at and limited resources, probably not a full-time PT. Like, remember, folks, like this is this situation here. And then we're going to slowly in our warm-ups and cooldowns do sequence movement patterns that go glute hamstring mobac. And just to start like, hey, remember, this is the pattern we want to be in. Okay, now we're not going to expose you to load and fatigue. We're going to do that in our isolation work. But then we're going to come back and in our cooldowns, we're going to go through that. I would also then build you out a specific warm-up that you do every day prior to skiing. That is the same sequencing.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  31. “Which is okay, now we need to learn to go glute hamstring low back firing sequence, right? Glute hamstring low back, or right now for a while to make sure that your quads, hamstrings, and glutes are truly conditioned.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  32. “You don't get to come to the party for a while. Like you're just gone, right? We can do some other stuff there. What you're going to eventually want to build to is integration.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  33. “When we don't give the spinorectors and even an option to come because it sounds like once they come into the party, when you're front squatting, when you're back squatting, when you're doing hip thrusts or glute bridges, they haven't learned to play their position yet.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  34. “At this point, this is like green only Yellow orange is out, like that's what we're doing. The only other thing I'd say is let's change the positions entirely. Which is, okay, how about you said you had success in areas where you make the hamstrings work really hard? So let's do a hamstring curl on a machine. Take the back entirely out of the equation. Retrain glutes, contract, hamstrings, contract”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  35. “Given the fact you've had some success with what you're currently doing, and those other ones are marginally helpful, then just ditch them.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  36. “Yeah, so you just want to stay out of those situations. Yeah. This is why it would be impossible. I'm glad you're letting us do this, by the way, because typically on podcasts, they kind of just like, what's the”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  37. “That's oftentimes the wrong direction. Like, you want to make sure without exacerbating pain, of course, but it probably wants to be opened up a little bit and the hip needs to be. So I would keep it there. I also may ditch that and go to straight hip extension. This is go to a hip thrust. Have you done those before?”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  38. “Well, it's because of hip flexion. It's the same thing. You already answered the question. I was coming at it this way, right? Which is if it's at a very low position, then you're basically getting most drive from your knee extension initially to get you moving. This is generally what's going to happen. But if you put it at a really high position, you're automatically putting your hip in really high flexion. So your thigh gets really close to your rib cage. Now we have to work the glute. And it doesn't mean you're not working your knee as well. It could be very neat, heavy driven, still doesn't matter. But you've now... Forced your glute to work over a higher range of motion, which is what we're after. People tend to avoid range of motion when they have things like back injuries.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  39. “I would do the same thing, by the way, the record. Like if we started loading curtsy, I would start very low. Like right now, let's not go the wrong direction.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  40. “Yeah, okay. So, what you're getting is contraction over stretch, which is great, right? So contracting over, this is why full range of motion stuff is such a good idea, right? It needs to be strong over those long positions, right? Charlie Weingroff all day, right? Like long, strong, and then work hard, okay? So we want to be in that position. I'm not going to suggest that the standard step opposition is any better. If you're having success with how complicated things like lowback are, if you're having success with that model, Which is great. The only thing we might want to do is potentially load it more. I don't know how you're doing now.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  41. “So, if your foot is way in front of you, so you can imagine you're kind of as you go to step up, you're rocking forward and then coming up, right? Or if it's behind you. Or same thing is behind you. None of these things are right or wrong, right? Should your knees go past your toes? Well, what are we trying to do here? The more our knee goes past our toes, the more it's going to be knee related. The more it stays behind and the more it's going to be postier, typically, right, as a general rule. So what are we trying to get response to? Potentially, your quads are weak. Now, when you're getting feeling great response from single leg pressing depends on how your setup is, you might be in a situation where you feel better when your quad's got.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  42. “I'm doing that. Yeah, so you're doing that and feeling a great glute contraction because you're crossing, okay, that's great. The only reason I ask that is because depending on where your foot position is, this can dramatically change hamstring glute activation, right? And so are you stepping up with a knee related activity? Are you stepping up with a hamstring or glute related activity?”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  43. “Okay, let me ask you one quick question. This is super technical here. When you're on that box, Just say you're doing a step up with your left foot to make it easy. Yeah, the left foot over there. Where is your body at relative to your left foot? And where's your knee at?”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  44. “Which is great, but we have to be really careful of how much hip flexion and how much load we put on hip flexion for you. Now at the same time, if we go at a low, say 12 inch box or something, we're really not getting much movement here other than a basic knee extension. We want to think and kind of play through this.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  45. “We need to just be at an angle here. It doesn't have to be perfectly overhead, something like that. Okay, so I'm probably doing that. I want some sort of lower body, similar vein. This could be threes. I love if you have a heavy sled that you can push for like three steps each leg. That would be great if you've got some sort of potentially front squat, gobbler squat, zerker squat, something like that that is not aggravating of any of your things. When we're saying three by three, two at 80%, this is still week one. So I don't care if this is 60%. It doesn't matter. Like we're just going through the motions here.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  46. “Angle it. So let's just do incline. Same thing, right? Like jammer press, like 45 degree if you've got a landmine, like some other.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  47. “You won't see too many guys who are really, really excellent at bench press who only do singles or doubles. They tend to do probably closer to three to four to fives. Lower body is like generally opposite. So doing like an overhead press double, by the time you get it up and get the first rep up, doesn't work as well.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  48. “Profit elevated, overhead press, something like that. Now, in this particular case, I'm probably not doing three sets of three. I might ask you to go to like fives. The upper body doesn't tend to respond to lower rep ranges as well as the lower body”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  49. “Yeah, if not, we would say walk outside for some chunks, two walks, two 10 minute walks a day, morning, something like that. Any other adjunct therapies and tools and technologies we're using is going to be that day, right? So that's amazing. Let's just say I'm just going to make an example here. I'm just going to run the whole thing. Let's just say Monday is that really hard red day. You go on that really hard session on the scope. We're going to come back. After that final session, we might go straight to the gym, get really warmed up, and we're going to do three by three. Okay, we're going to probably do that like rear stands, foot elevated.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  50. “That is that date. We may or may not incorporate a low intensity walk. This is potentially getting out, and you're going to have a lot of nature exposure, so we're fine there.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT