Joel: Hey there. I'm Joel Jamieson.
Howie: And I'm Howie Clark.
Joel: And in this week's episode of Eight Weeks Out TV, we're going to tell you how you can get a free four week conditioning program.
So today we're going to talk about how we're going to give you a free four week conditioning program. And really over the last three or four years, this is something that I've been asked about probably more than anything. It's how do I take the methods in your book, how do I take everything that you do, and how do I put it into an actual program.
Howie: And these are the same questions I asked you when I read your book, and was lucky enough to learn from you firsthand. So a lot of the topics we are going to cover are questions that I had, so it's going to be something that's very useful.
Joel: Yeah. So it's definitely something that I'm excited about, and really what we're going to be doing is just showing you how to put all the pieces together, right? How to take everything I teach and everything we do and all the stuff I do with top fighters like Demetrius Johnson and Tim Bosch and all these guys and how to put it into an actual conditioning program and improve your conditioning.
Howie: I think what a lot of the viewers will see is that we tend to overcomplicate things. We -- not being you -- you're always telling me, "Keep it simple, keep it simple," when nothing could be more true than keep it simple. And like we said, we try to do too many methods at once and so on, and so forth.
Joel: Absolutely. So the way this is going to work is simple. Each week, we're going to be giving you the training program via E-mail, so go ahead and give us your E-mail now. We're going to go ahead and send you out all the details of the program, be able to answer your questions that way. Then each week on the show, we're going to give you the exercises and talk about some of the guidelines, and kind of give you a visual demonstration of how to do it. So you're really going to get both pieces. We' re going to give you the program itself, we're going to show you how to do it, and then show you how to measure yourself and see how much you've improved over those four weeks. But really you're getting a free four week conditioning program, and we're going to show you the effects and how much you can improve your conditioning in a short period of time when you train intelligently and put it together the right way.
Howie: I was just going to say that it's going to be individualized, because there's going to be ways to monitor it and adjust it for what you're training for.
Howie: Stay tuned.
Joel: So the first part of that, we're going to go ahead and show you the assessment piece, because as most of you know if you've read any of my articles before, I'm big into the assessment pieces. You've got to have a starting point so we can measure what we actually accomplished, and with conditioning, of course, you've got to see where your conditioning is at so you can make sure of the improvement.
So let's go ahead and show you how to assess your conditioning and get the program started.
All right. So the first place to begin when we're assessing your general conditioning levels and your fitness is with two tests. We want to use your resting heart rate and your HRV levels. Both those numbers together are going to give us a very good gauge of your overall conditioning level, because they correlate with aerobic fitness. So real simply, you're going to do both laying down. If you have the Bioforce HRV system, of course it's going to give you your resting heart rate and your HRV score together. If you don't have Bioforce HRV, you can only do resting heart rate, so you're going to get that. It's obviously a very simple test to do. You're just going to lay down, and you're going to let your heart rate stabilize or let your HRV number come up, and we just want to get a gauge of what your resting heart rate and your HRV level is, so just make sure that those numbers are stable when you take them. And you're going to want to do it, if you're using HRV, of course, every day throughout the program. If you're just doing resting heart rate, you really don't have to do it every day. You can probably do it once a week just to get a gauge of your conditioning levels. But really that's the first place you want to start. We want to look at our resting heart rate. We want to look at our HRV, and we're going to use those two numbers to help dictate what your program is going to look like for the next four weeks and beyond. So we really want to use those important starting points, because we're going to use the changes in resting heart rate as measures of your conditioning level and changes of it as you progress through the program.
So go ahead, get your resting heart rate, get your HRV score if you're using Bioforce HRV. If not, just take the heart rate, and then we're going to use that number to get started. So go ahead and take those numbers, and make sure and write them down.
All right. So now you've looked at your resting heart rate and your HRV. The next thing you want to do is use an actual exercise to gauge your conditioning. The best way to do this is just a 12 minute test, and really you can pick any exercise you want to do. It could be running, jogging, rowing, cycling. I like the versaclimber, because it's a measurement of both upper body and lower body conditioning, and you're going to want to do this exercise for 12 minutes and just record basically how far you can go. That means you need something that you can also measure the distance that you go, and that's another reason why the versaclimber works, but really you can use anything you want. And you want to pick something that you're going to be using in your training program. So if you're going to be rowing, you want to pick a rower; if you're going to be biking, do a bike. If you're jogging, do jogging. Whatever it is that you're going to do, make sure that you use that as the assessment, and really the key is just to go as far as you possibly can in 12 minutes, and you're going to write that number down. And that's really just going to give you a barometer to use to see how well you're conditioning has improved as you progress through the program.
Now, the second piece of this assessment is measuring your heart rate response or your heart rate recovery following the exercise. So as you can see, Howie is there doing the versaclimber for 12 minutes. He's going to hop off. Let's say he's done 12 minutes. He looks like he has. He's gassed already. OK. And then we're going to use the heart rate monitor to check your heart rate after one minute. So just basically as soon as you get off the equipment or whatever it is you're doing, you're going to want to hit the start button on the old Polaris 100, or just use a stopwatch, and you're going to want him have just stand there for one minute. And they you're going to want to see what his heart rate or her heart rate comes down to after that minute is up. And that's going to tell us a lot about heart rate recovery, and we'll talk more about that later. But we're going to measure that again later and see the difference between the first test and the second test.
All right. So the last piece you want to assess here is your general all-around strength. Now, I know that we're doing a conditioning program, but we want to make sure that our strength isn't being lost over the course of the program. So we want to measure our general strength before, in the middle, and at the end of our training program to make sure that we've been able to maintain that all-around strength. So you can go ahead and do something like pull-ups; you can do bench press; you can do dead lifts; you can do squats. You want just measure of your overall strength so that we can track that over the program. You want to at least do an upper body pressing, an upper body pulling, and one lower body exercise so you're able to get a gauge of your overall general body strength. And we're going to test that in the beginning, of course, the middle, and the end of the program to make sure that we are at least able to maintain our strength while we improved our conditioning throughout the course of the program.
All right. So that's it as far as the assessment is concerned. How do you think you stack up in that?
Howie: How would I stack up in it? I think I'd probably overestimate my level of fitness, and so it's good to always go back and start fresh, and see where you're at. And just being able to track it and see the improvements is . . . that's one of the reasons why we train is to see us improving daily.
Joel: Absolutely. So make sure you take the next week. We're going to go ahead and give you the first week of the program starting next week, so take this first week to get through the assessments. Make sure you write them down. I tend to use Excel, just because everything's easy to organize in there, and you can chart it and do all that cool stuff. So go ahead, take the assessments, make sure you put your E-mail in there so we can E-mail you out the details this week and answer questions, and we're going to be giving you the program via E-mail as well. And then we'll see you back here in a week, and we'll go ahead and get the conditioning program started. Anything else, Howie?
Howie: That's it. Just follow you and all your places to follow you.
Joel: Yes. Follow us Facebook.com/8weeksout, or /JoelJamieson. You can send me a friend request, but not him, since he has no Facebook. Anyway, or you can follow us at Twitter.com/JoelJamieson, and of course you can always find us here, 8weeksout.com, for more videos. And we'll see you next week, and we're excited to get started with a free conditioning program.