NGT#3 LiftLab App - Harnesing Technology for Training

Welcome to the Architect of Resilience podcast, where we explore the secrets of overcoming. Life'S challenges and unlocking unstoppable strength through deep personal conversations and expert insights. Let's quit dancing around it. Alex. Lift Lab. That's right. We've been talking about training, science and all this because, well, we've been working quite some time. I know you've been working full time on this and by Alex, full time, that's I don't know,

what, 60, 70 hours a week, something like that. Since the beginning of this year. I think it was January. Yeah. Because you started working on the algorithms as we were related to this acquisition of another tech company and then switched gears. But I was talking with the Lift Lab folks, well, the true rep folks, Colby and Luke, last year, they've been working on the IP around this velocity tracking, not using a device quite some

time. So Kabuki's actually partnered with them. So this project is years into the technological development at this point in time. So we have two programmers and yourself on the sports science side, me in there as well. I've been just digging into this and we have been working on the side, busting our ass on this for quite some time. And it is incredible what we can do with being able to capture all these adaptive modulators and really look into how one individual is

responding. So this is lift like it's like a coach in your pocket with bionic vision that can just see the intricacies of like the smoothness of the movement and do the physics calculation to know are we getting compensation patterns breaking in, where are you at on an injury threshold, calculating all those K values that we talked about, looking at the entire training and actually putting this down into a hyper

personalized coaching experience. A program one of one that just refines itself and continually adapts to how you are responding to both the training and the stresses in your life. And just continually refining that along with, you know, looking at the movement quality, feeding that

into what is the exercise selection. We're going to dive more into this. I'm, I'm just giving a broad strokes, larger picture of what we're doing with the Lift Lab app because there's, there is nothing like what we're doing. And I think it's so cool because we're taking, we're harnessing like all this stuff has been out there from a technology standpoint, just hitting the market. We're using the fact that, you know, our phones now, the pixels on these are so refined that we can actually capture

lab grade Velocity. We've got AI pose estimation that we're looking at joint positions. Like, the tech is there. That's cool. The science is there. Like, we've. We've talked about the adaptive modulators and the jerk metric, and like, there's nothing you could do with it until you have a lab. But we literally have a lab in everybody's hands. Some people might call it a lifting lab. You might. You might call it a lifting lab. Yeah, some people might do that.

Yeah. So let's talk a little bit more about actually peeling back the layers of what we're doing here and this experience. Where do you want to start? Oh, yeah, that's the question. So, okay, I'll talk about it from, like, when I first started working on the whole kind of concept of this, like, organization of a training process. Because this goes back, like a long time. Like, this goes back. So I started working on the systems behind this before I was even at kabuki.

Yeah. This is like, I'm not going to say like a magnum opus, but, like, it's a. It's a lot of time, your. Your life's work. And anybody that doesn't know Alex, it's. It's incredible. I think that's been one. One of the discussions that we've had over the course of this is like, well, we're dumping, like, anything and everything in our minds on training and the details around that, you know, and then it's all going to be out there and all be programmed and where. What do I do now? Right.

But it's. This is something I spoke to some guys in the school group today about. Like, I've been coaching nearly 20 years now, like, but not, not exactly 20 years, but it's coming up to 20 years of coaching. And like, it's all. It's all in there, like, everything that we've had. And it's not just like, hey, this kind of collect this information. It is like, it's actually using. Knowing how to use the information as well, which is a really big deal. Like, anyone can take velocity.

We have that now. But how do we impact it in a way which is going to progress you? That's what we want to do. Yeah. And

that's what you've been doing with this, is systematizing it. And that was your role for so long, was taking all this information, the theory, and systemizing it for a group of coaches, which was, you know, a half dozen to Almost, you know, 10 coaches at a period of time, and educating all of them how to Doing that and creating the tools which was this massive amount of

databases. We had all these databases pulling the statistics so that we could look at and see how an individual, what are the key metrics, how are they adapting and pulling all that out. And it was, it was a depth, I mean incredibly proud of the tools

that we had for coaching. But now we're taking that coach's eye using also the AI tools and the processing capabilities we have today and developing this super smart programming that's actually even better now because we're able to factor in things like sleep recovery, the fatigue. It's so incredible. And also I just love it because nobody's doing it yet. Nobody has doing anything like this. So we're, this is the first entry in the market truly using

anything of this level anywhere close to it. Yeah. Combining these techs and like some of the stuff we have planned, or at least I've planned for tech is like no one's doing it. Like there is other app roomy stuff which is algorithmic. It's just not as good. I'm not saying that in a bragging way. I don't really enjoy bragging. It's more like it just is better. Like I don't, I don't know say it's like you know we're going to do. Yeah, well let's, let's talk through some of these things.

So you know, the advanced posed pose intimidation, the you know, the coaching because there's actual coaching that happens within it. Velocity based training, our holistic approach to it. At the end of the day it's all about creating this very simple tool, this user friendly, you get it? You don't even need a lot of education to be able to like set your phone up, watch you and it tells you what load to go on the bar. So this is simplifying even vbt. Because we did vbt.

I started pioneering VBT for use in the tying into the neurologic your, your, your readiness 15 years ago where people were only using VBT to, for speed training. Right. And so it was creating this profile. Brandon Sin covered this really well in the auto regulation book of methods. But then we would give people like here's a velocity range to hit. Well the end of the day was all about moving more weight within a desired range. And so we worked with

nearly every VBT manufacturer around. Maybe there's some new ones now out there in development because of what we were doing. But the, the true rep was really unique. It was first a puck that went on the weight and would capture to that. And now we've taken it

to where we're actually able to identify the plate and then use the plate. So there's no extra technology whatsoever, except your phone is looking at that and seeing how fast that weight moves. But we're doing all the background calculations so that it's completely, you know, you don't need to know VBT training at all. I was doing my training yesterday, and it said to use 95 pounds for curls, and I used a hundred. And I'm like, I was a little heavy. I should

have gone with what was listing then. I was doing some good mornings, and it wanted me to. I did my set, and it's like, no, you need to add five more pounds on the next set, because it just tells you what that load is. And that's the. That's the value itself. Adjusting. Now, for me, like, I go in there, when I first restart the program, it says, hey, you need to do this at. With £890 for sets of eight, because it's going off a thousand pounds immediately. I put in. I did

440, yet. I put it. I did 440. And it knows the speed, and it says, okay, next set, you're going doing eight reps. You're dropping that to 390 pounds. And I mean. And it's going to be an RPE8. And I mean, it's just spot on. Spot on, right? Yeah, spot on. I mean, just amazing. Better than that, because you don't even need the barbell if you look at, like. So my program has a ton of goblet squats in it. Yep. Just. Just because that's what. That's what I'm down right

now. And it doesn't have a barbell, but it captures my velocity perfectly. It can. It captures movement, so it showed me stuff. So I'm a big fan of filming myself lifting because I think, like, sen got me into it. Like, did I start doing it? So I get to judge myself. Okay. And it's picked up something I didn't even know. Like, and I've been coaching 20 years, and it's picked up this rotation I have on my hip that I've never noticed and people I train have never noticed,

but definitely there. So it's even better than just having the barbell pops. Even better when coaches are. Because it sees things that are objectively there and not. Not having to worry about people like me going. Having to fix my hips. Like, I can do it, but I still really want to. Yeah, I. You know, when I say that the coaches eye too and like being able to

call that next set. There's a level of that skill that only a few people really have and it's almost intuition for that coach to go, you know, let's call it for the day, let's add, you know, £5, £10, whatever it is. You could ask that person like, what are they seeing to do that? And they'll, they just, they can't tell you. Yeah, it's just so. It's this very subtle because when we're talking like the jerk metric, you cannot see that with your

eye. The smoothness of the movement with the parameters that are called out, you cannot see it. But there's some people that have those few coaches that have that ability, that sense to be able to tell you, you know, hey, it's time or to add or whatever. And I think that that is a high level skill that they're seeing those refinements but they consciously don't see them. It's intuitive. And now we're able to pick that up, put the data on it and actually make those calls based

on it. Which is just incredible because I can't tell you the times when I'm working with somebody that I'm like, I just feel that I know this and I don't have, you know, it's the data because like you think about it. Oops. Ah. I guess I'm speaking to this camera now. Yeah, one of your cameras is gone. Yeah. I'm going to pause this. So yeah, it's incredible what we're doing on the velocity standpoint. But it's not just that. Do you want to talk about the. How you're using?

I guess. Where does someone start with. You get the app, you open it up, you want to walk through that process of how the initial program gets developed. I'll talk

about how it is now and then I'll talk about some small upgrades which are coming because it's cool, because it's going to make the rest of it better. As you open the app up now, it will say hi and go through hey, welcome to the app, all that kind of stuff. Then you put in your amphiprometric data, so, so you'll take your age, high weight, like lifting experience and all those kind of biological statistics and it will take your training history or take how well you recover all

into account. And then that goes into a separate algorithm we have which helps predict your starting volume. So we have this idea of like the body can only handle so much stress. Okay. And that stress is a proxy for volumes or volumes in a proxy for the stress, however you want to look at this. But that's individualized to each person. So if we, if we take someone like your man Peter Palouse. So if we look at, if we look at his metrics on there, like he's a, he's old.

I mean that's the way around it. He's just, he's getting on a bit. You're going to program, let's say, you know, like a Rudy or whoever. If you've got a 60 or 70 year client, they're going to be completely different recovery capability than a well trained, let's say 30 year old,

you know. Yeah. And that's a big deal. So if we look at Peter, Peter's doing like two, this is exactly two sets of deadlifts or two like main sets of deadlifts per week to start with because that's our best estimate of what we can handle. This is what the app does. The app goes with, okay, this is what we're going to start you as an estimation of your individual stress loading. And we're going to put that in, you're going to start there, then we're going to see how you respond

to that. So once it has an idea of the amount of total sets you can do. So we're using total sets as a proxy here. We have an idea of the total internal load you can be subject to. So that is like how hard are we sets? And we're splitting that into like central loading and peripheral loading, which is basically like, you can imagine it as nervous system stress and then skeletal muscle system stress or

myofascial system stress. People see that there's nothing useful, but you pick an exercise and it'll say the central and peripheral stress index that we're using on those. Yeah. And that's really important because we go back to use Peter as an example again, like he can probably handle a buttload of peripheral stress. Okay. And he's going to have to because like that's where his real work is going to come in now. Because maybe he doesn't have the capacity to handle so much axial loading anymore.

But that's very individual. Okay. So we have that and then it will do its magic, like black box in, black box out kind of stuff where it will tell us the movements that will fill up the volume without exceeding like your estimated kind of dosage, which is amazing. Okay. Like that's just like that. That is what you pay a very experienced coach to do. Like you, if we're talking very experience there's a lot of coaches, I'd say most don't fall into that that round where they're actually calculating

all that out. Like you know it's taken 10 years to build the tools to calculate all that out for clients and like it's a, it's not something that somebody just has the capability to just turn on and do. Yeah, it's just. And even if people understand it, there's a subtlety to it. Like people do talk about the art and science of coaching and like as much as I like royal against it, like I think it's very science driven. There is an art to it. Let's dive into the world of optimizing your

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your partner in optimizing your health. Listeners can seize a fantastic 10% discount off their first blood work with code resilience@merrick health.com that's code resilience for 10% off. And like there's a not to be like hey, like it says this but let's not do that and the app gets that right. But I've not seen it do and I've messed around with this a lot. I've not seen it get something wrong in this entire kind of process which is

incredible. And then let's talk about how it refines that. So you're completing your work for the week. We've got a training, training block for a certain period of time. So loading is not just completely linear. Um, uh, so you want to walk through that. Yeah. So and this actually kind of plays into my bias as a coach that we, we have a. There's no set system of periodization. Now I know that sounds kind of maybe a little bit crazy,

but you don't need it. We have internal stress levels if you can measure instead because things change over time. And what I mean by that is what happens to me this week with my stress and what happens to me next week. My stress is not the same. So we can't assume an increase. We can't assume that I'll have the ability to handle more load next week. And then if you're a girl and you're on your cycle, then like that is. That's a big deal. Like for some

women. Like you get like a like 30% drop in strength. Like if you're one of outliers and a 30% drop in strength and you, you're in a peak, like that's going to make you feel pretty shit. Unless you're using velocity systems. Right. In which case we can still apply

the same central stress that you're still straining as hard without the burden of having loading. Okay. So the way we kind of accommodate this is that partly with stress index. Okay. Which, which is super good because we, we keep the level of stress similar over time. And as you get stronger, the RPE of whatever weight is will go down because you're stronger or the weight will go up at the same RPE if you want to do it to maintain a level of stress which is recoverable from the other way that

we're kind of looking at progress. I kind of lost my train of thought a little bit here. So ask me the question again. Is it. Yeah, I got excited about a bunch of stuff. I got lost and was thinking about my next questions actually. Okay. So it was progressing over time. Yeah. So we have this idea that progress only happens when you earn progress as well. So if you are keeping going and you're seeing positive change over time, you're unlikely in the current state of the program or the

whole kind of stuff to get change. Because why would you. If I'm consistently putting 10 pounds on any lift, like I'm in a good place and there is no need to mess with that. That's like, that's. That's gold. And when that stops happening, then we see a change and that change is done by looking where the weak points are. So we see that with our either pose estimation model or where we see changes in rate of acceleration. That's a new bit that's coming

soon as. I mean the guy spoke about that a couple days ago and that would say. Okay, well we're going to choose an exercise which biases training of the. What can we call a weak zones or slow zones or the point where deceleration starts. This is really important. I think we spoke about it before that. Yeah, yeah, we did. We did. I think we use Kitty as an example of the focusing on those deceleration points and yeah, rather than, rather than. The place you

stop, it's a place that your force output starts decreasing. And app, which I can see that. Yeah, the app knows where those points are. Yeah, yeah. Which is incredible. So you actually get better exercise choices because going back to this idea of dynamic correspondence, it has a better idea of what's going to have a good impression. Yep. So we're seeing that you quit

making progress. The app is going to look at, you know, those lifts, look at where the deceleration point is, and then choose exercises specific to addressing those as an example. Yeah, that's exactly it. And it's not just primary exercises. It will pick the secondary exercises and the accessories that go with that as well. The whole system is driven by how you're performing as an athlete, which is driven by how you're recovering. Right. It's driven by what

stress loads you're under. And that's individual to the person. But that. That's coaching. That's what. That's what coaching us. Yeah. So let's talk about those stress levels too, because we talked about when we were walking through adaptive modulators, the difference where maybe the velocity metrics are remaining exactly the same, but all of a sudden we see a change in the perceived effort of a set. How does that feed into the program? Yeah.

So this is where we start. Do we talk about z values in this one? Essentially this statistical. Yeah, so we did. That's what I was referring to was the Z values, because not. I don't know anybody. Well, there's certainly no apps, I think, that are looking at, because they can't calculate the actual. The mechanical component of it. Right. Which we're doing. We're not just. Yeah, so we're looking at

the change in standard deviation over time, which is just a really fancy way of saying is, is this abnormal for you? But there's a normal amount of deviation. There's a normal amount of up and down that people's training, if it's outside of that, like you're saying, like, we'll see about a week or two where your stress just starts going up super high, but your RPE is the same weight away above where the app predicts they will be. That might be a sign for some sort of

lowering stress. Okay. Now, we could call it a deload. I wouldn't. I don't think. I don't think deloads are really a thing that we. We do per se. We just see a reduction in stress. Yes. Yeah. Because a deload implies like a. Like taking time off. Right. And we don't want that. We don't want to take away from someone's resilience by. By saying we're going to stop Doing this, we just dial it back until you can get in a good place from

doing this. Yeah. So it may be a reduction in set numbers, it may be a reduction in rpa, but it's never going to be a, hey, we're going to change everything up because you might be slightly stressed out. So if we start seeing those said values change in a significant manner, the program isn't going to deload, but it's going to start reducing some of the stresses to get you back online till we see a return to the state where I would like to see, well, progress.

Yeah, yeah. So you could call it deload, but it's not traditional deload, right? Yeah, I think traditional deloads I've

done. I think I've done videos that, like 10 years, 15 years ago around. Yeah. A true, like deload, like where you've got to take a week off or very minimally trained for a week. You know, we've got a fault that's pushing way too hard on the program if you're required to do that. And over time, you're going to end up with potential for, you know, injury, likely because you're over pushing in

those, those sessions. Right. Which is what I achieved in those years where I did that traditional conjugate training, I think, from 2003 to 2012. And that's when the majority of my injuries and surgeries were instigated. And I still have problems to this day as it relates to that period in, in, in my training history. Yeah,

absolutely. It's a really big deal. Like, there is a time and a place for overreaching, but not overreaching to the extent that you're, you're driving something to the ground where you're purposely doing. It every, you know, three, four, five weeks. Yeah, yeah. You're like two times a year, like twice. Like, I, I'm not a huge fan of people competing more than three times a year. Like, I know it's.

If you're doing for fun, like, great. If you're doing it seriously and you're really pushing yourself, like two or three times, plenty. But that's like competitive powerlifting we're talking about. Yeah, yeah, competitive powerlifting. Like, if you're truly, like prepping for a meet is

incredibly hard. Like those phases, when you're overreaching to that level and you just feel like dog shit, like it's impacting your work, it's impacting your family, it's impacting all these things because your mood, your behavior, your sleep all these things are truly changing in that period of time. That is not something like showing up for a meet, you know, every few months. That's not. Yeah, that's his fault. But that's.

Yeah, that's how. That's a hobby, which is cool. Like, that's super cool to do. I. I have a girl prepping for meet right now and it's just, she knows it's for fun. She's going to PR because she's got stronger, but, like, she's definitely not in the same place she was before, say, nationals. Yeah. So let's talk about the, the pose estimation. Like, you know, you're talking about measuring velocity with the pose estimation for your goblet

squats. I know that we're going to continue to advance that. Like right now, I was talking about yesterday, I was doing my training. My curls, my meadows rows, all these non traditional metrics were, you know, we're measuring the velocity and the stress with those because it's using a plate. But we're going to continue to add more and more to the point. Like if I'm doing skull crushers right now, I've got velocity. If I'm using a bar but not doing press downs as of yet. But those are things that

will continue to add. What other ways are we using that pose estimation to guide exercise selection or, you know, any other correcting movement inefficiencies? Yeah, that's a great question. So to me, the pose estimation model is like the most exciting part is because this is truly what no one's doing, because

there's apps which have velocity and there's apps that are programming. Not great programming, but they got programming and no one's combining them, but no one at all is doing the pose estimation, which is incredible. So what this does is it can work out from either the position of your head or position of the bar bone

where your body parts are. So we can tell length of limbs, it can tell the increase and decrease in joint angles, they can tell rotation, and it just tells you your position space. Now, this is a really big deal because this is what coaches look at. If I'm looking at someone squatting, then I'm not looking at them as a person squatting. I'm looking to see what's happening at each individual joint section. But we have this idea of a joint

by joint approach. It's been popularized over a long time now. Okay. And the app sees that and we have a database of what and it's actually from the American physiotherapist society, what joints should be able to do. Okay. And if we don't see a joint moving in a traditional way and it's not good or bad, it's just what we would expect, then that would then go on to influence preparation, bills, game. If we see a squat happen or deadlift happen in a way which is indicative of a

muscular deficit. Right. So if we see

someone deadlift and then they do this massive hitch, they see the knees under the bar and drive up with the quads. We're like, oh, dude, hamstrings. Depending on the hip half, it'll be hamstrings might be shit or the glutes might be shit, or they might just be bad at deadlifting, which is a big deal. And the appeals that we'll be able to tell from the changes within the position of the barbell for joints and the start position

what the issue is and then prescribe to fix that. So when you load up the app, there is a very detailed now queuing system on there. So you'll go into it and it will talk you through, hey, this is like the points of a deadlift. So I think one of the good ones was the deadlift to kneel deadlift chains. It has like a couple of paragraphs of points like, hey, these are

the steps you go through if you know what a deadlift, great. Just use a pose estimation model, use the stick figure frame that we have to judge it and then see what the app says. If you're unsure about how to depth it, this will walk you through it. It's gonna be really hard to get it wrong if you listen to the app. Yeah, that's incredible. And we've got these into the movement prep plans right at the beginning of the workout as well. So those are influenced by those.

Yeah, they will be. Yeah, yeah, they will be. And then every exercise, obviously some pretty basic stuff. Like you click on the exercise, there's a video of how to do it, coaching cues, all of that in there. Yeah. Oh, there's something we should point out first. You mentioned this. For your accessory work that is taking velocity measurements of that, people sandbag the shit out of their accessory work. I know. You cannot do that on the app without it being like,

hey, you should be doing this heavier. And like, so all the benefits, both like therapeutically for like actual muscle gain and for like consideration of balance. I'm not a huge fan of that term. I don't think bodies should be balanced. But in terms of injury prevention, yeah, like you should be pushing that kind of accessory work to build a more robust body. You just can't sandbag it unless you're happy being like, oh, I'm

just going to take the weight down every time. And that's, that's not cool. All right, guys. We talk a lot about mental resilience on this podcast, but let's talk about another type of resilience. That's movement resilience. We want to move well, recover better, and do it for life. And it starts with your feet. And you can start today with Naboso. Naboso is a sensory technology company founded by a functional podiatrist. And all their products feature a textured to

stimulate, strengthen and awaken your feet. I use their splay toe spacers and neuroball to release my feet at the end of every day. They also have these textured recovery socks that feel like a mini massage when you walk around. If you're looking for an effective way to bulletproof your feet, head to the moso.com that's n a b o s o.com and use code resilience for 20% off. Yeah, that is so common that people do some.

Do some heavy sets and then phone in all the accessory work, which is VBT forces effort based training, which is, you know how we termed that a long time ago when we were talking about vbt. Is it? Yeah, it's effort based training. So let's talk about the holistic kind of approach to training with looking at these variable stresses outside of training. So we're talking about. This is the check in

model, right, that we talked about. Yeah. Okay. So we're collecting a ton of data about either like discomfort or sensations in training or after training or collecting a ton of data about how you felt the session went. I think we collect data about seep as well right now, don't we? I don't think it's in there as of yet. Although I did miss the last upload. I got to update mine there was. Actually updated again this morning. So. Okay, so maybe it is. Maybe. If not it will be soon.

Probably by the plan is there's. We haven't mentioned this, but this is like a revive kind of module which I'm working on right now, which will basically take a ton of recovery metrics into account. Anyway, so we take a lot of these subjective kind of sensational feedback metrics. So when I say sensational, I mean like to do with the senses. Yeah, it's cool. But you know what I'm saying? And we're going to let those tell us how things are feeling.

So for example, if you feedback and you've had a couple of weeks where you have like not an impingement in your shoulder, but like your shoulders a little bit cranky, the app will recognize that it's developing into a personal sensation and dial back that specific kind of joint. So I occasionally get some medial elbow pain after bench pressing because my shoulders are fucked. The

app would actually take me off bench press if I repeatedly showed stress on my elbow and then either put it into tempo movements if it's one of the first times it's happened, which is a great kind of recovery work for us, or it would actually shift me into something which is less stressful to the body. Maybe a machine press or a dumbbell press. Currently, I think the bias is towards machines, which I'm totally for, because a more stable

environment is probably much, much better. And then from the machine work you go to tempo work. And from tempo work it'll feed you back into the main X exercise. And this is over a few weeks. But if we look at like movement sensitivity and joint sensitivity, like it might take that long. The future plans are to drop into isometric work. We need the analgesic effect. There's tons of stuff in the future coming there, but currently that's how it deals with

that kind of pain sensitive model. Yeah, and I think we talked about that on a prior podcast. Not having to just take complete time off from a certain body port or joint with those methodologies. And why we chose. We like choose machine and then tempo work as ways of still adding load but providing some time for the desensitization of those pain. Anything else that as it relates to the app that you really want to dive into. I'm so immersed in the app right now that like. Yeah, just everything,

I guess, but nothing specific. It's just. You want to talk about some of the things that we're working on right with it. Oh, shit. Yeah. So right. I do because I'm super excited about stuff we're working on. So the way I picture the progression of this is we go through like separate stages, steps again and I give fancy names to them because I like that the next couple of steps were actually kind of where we're at is working

on. I can't remember names right now, but it's basically this automated feedback loop which we've just been speaking about. And then the recovery stuff because when we get inside that whole rest system, I think it's called, oh, I'm calling it, at least we can start Being able to be, to imply power says, let's say we have a certain number of recovery methodologies that we'd like to use. Okay. We might have recovery methodologies that we just think are more effective.

For example, like having, like, and this is super underrated, having dinner with your loved ones, like, that's an incredible recovery tool. And it's something that people probably don't think about now rather than being like, hey, I'm going to go and pay 200 bucks for cryotherapy, which, like, great, like reducing inflammation. Fantastic. 200 bucks for it. Probably not great. You see what I'm saying? Like, maybe there's. Maybe that you can get a better bang for your buck than that.

And we'll be able to look at people's stress and prescribe what we would expect to be the most efficient recovery methodology to do for that one. Like, the way I think about recovery is a nervous system based deal. And what I'm kind of says, like really simplistically is if you think it's relaxing, it's probably really good for you. Right. So if you want to play computer games, because that's what chills you out, I think that's a legit recovery strategy if you want to have naps every day. Like,

I am religious about napping. I will, I will nap every single day because it makes me feel better. Like my life is better because I prioritize like the recovery aspect of sleeping and napping. Right. And the app will algorithmically suggest that depending upon stress levels, which is. That's super cool to me. Yeah, it's a really big one. I think it's really underrated to be able to prescribe or suggest recovery methodologies that are as broad as like sitting in deep water. Really

big deal. Like that deload of the body, like, makes it way less essentially all the way through to like, like, like literally having dinner or going outside for a walk. It's a big deal. Other stuff I'm excited about is the, the cardio aspect of things. I'm really looking forward to. Yeah, pretty excited. Yeah. Yeah. Like,

so I think about cardio in a very specific way about oxygen delivery and utilization, which we've spoken about. But there's something I've been working on very recently, which I'm not sure I showed you yet, where we take critical power, which is the sustainable amount of output that someone can have. Now it varies person to person, but it's a pretty steady number on depending on your fitness. Okay. And then we have something called a w Prime, which is the gap between

critical power and maximum output. So let's say if you're going for a walk and then you have to really sprint, that sprint will go above critical power because it's not sustainable all the way up to W prime.

If we know what someone's critical power is and we have a way to test this out and we know the task someone has to do, we can then program really, really easily a way for them to be above their critical power or have their critical power above the task demand for the most part, which is insane because then you can go. Okay, I have, let's just say. Yeah, let's give some examples of what that would be. Yeah, if we use, we use the Army Fitness Test. Okay. Because that's, that's standardized. Okay.

So the Army Fitness test is one of a two mile run. Right. I'm actually going to pull this up now because I have, I have the information right in front of me. The two mile run, the army fitness test means you have 12 and a half minutes to run two miles to get a maximum score. Right. Because we only really care about getting a maximum score, which means you have to run.

Let me find this out here. What's my speed? 15 kilometers an hour. Okay. Or you have to have a constant power output where we are, give or take between 4 and 500 watts. Okay. Now that probably slightly above most people's critical power, but if you get your critical power around there, you wouldn't be tired doing that run and you would pass that test of flying cards and we can train up to that. You would need a VO2 max of like 35, which is reasonable. Pretty good. If you know the task demand,

the app will program it together. So let's say I'm preparing for hunting season where I know I'm going to have a 30 pound pack and I'm going to spend a week, you know, climbing X amount. You know, you, we would be able to input that and you would actually be able to have your training prepare you so that you could, you know, sustain that week of, you know, going up and down these giant hills with a pack on. Did I talk to you about this already? No.

Oh, okay. Well, ever happened? I don't know exactly that. So I actually wrote a Python script which analyzed binary topographical data. So it will tell you how hard going hunting would be and prepare you for that. And the app will have information on it which will take into account elevation or take into account change in elevation distance of each thing together as it happens. Hunting is is one of the things that it'll be really good at.

Yeah. We talked, we talked about rucking and I was just using hunting as an example because I know so many people actually that do physically prepare each season for this because they know how much they're going to get shredded if they're not. So they, they start putting a pack on, they're doing hiking, but they don't have necessarily a targeted plan to get in shape knowing what they have to hit.

Yeah, this. And we'll have the data to do exactly that like really, really well because I spent the entire weekend, I think probably 10 to 12 hours each day doing this. Yeah. Love it, love it. Yeah. I just got, it's one of the things I'm planning on taking quite a big interest in is scouting and kind of rocking in the, in the wilderness. Okay. So we got to get, we got. To get you move, move to Oregon here at

some point in time then. Yeah, that's the thing. Right. But yeah, so it will do exact that and it will be able to do it from anything from, they will be able to do it swimming, you'll be able to do it with off like alpine skiing. If you're going to do ski hunting or horseback riding, it will have the information there. Yeah. So that will not be in our release coming in. No, no, that, that's something that I literally did over the weekends. Yeah, yeah, yeah, but that's that. Yeah. Well, I,

I, I, I want to reiterate there's a lot of complexity that we're talking about here with science and data. But really what makes this thing so cool is where it's the simplicity with which we're meeting this innovation and we're being very cognizant of how many metrics we're also collecting and having you manually input. We don't need to spend 15 minutes collecting

data that we're not using. So we're being very conscious of how we're approaching the data collection that is, that is input with these check ins as well and the timing of when that check in is so that it's not influencing you in a predictive manner around your training, which I think is, is a miss. There's a lot of kind of psychological standpoints that I think are missed with some of the products out there that may set you up for having a bad day or bad training, depending on the approach

as well. Yeah, that's one of the things we spoke about a while ago which was like if I ask you, hey, are you having a bad day like, that influences the answer. And, like, there's been a lot of coaching hours put towards this and a lot of understanding of, like, what makes people think the way they do. Okay. And rather than saying, hey, do you have a bad day? Maybe we collect stuff afterwards. We try not to influence the training by giving you a ton super

forehand. And a lot of the time, it's not that we don't let you tell us the information. It's like, you don't have to tell us information. It's done. It's. It's done. So you might have a recap. Okay. And it might just be as simple as a 1 to 5. Let's say it might be. It's as simple as a one to five scale. Yeah. Right. How hard is this? It takes. I don't know how long it takes you, but it takes me probably less than a minute to get back over it. Yeah, yeah,

yeah. So I'm super good that way. Well, I think this is a pretty. Pretty good overview and a good place to kind of wrap this up. I hope that people. Yeah. Got a little bit more information about what we're doing again, you can review the prior episodes if you want to dig into some of the science around exercise selection, adaptive modulators, things of that nature. But we're going to continue this series of podcasts talking about the next generation science of training and how we're having

technology meet. Meet this in the middle. And it's. It's really cool. We're super excited. We've been absolutely loving this last year of taking this to the final iteration that is about ready to drop. Yeah, I'm excited. I'm, like, genuinely quite excited about this. Yeah, yeah, same, same, same.