S3 Weekly Wrap 1 · The Weekly Wrap #1

Alrighty beautiful people, welcome back to the Virtus Performers Podcast, my first one for the year. Boys, how are we? Same. Yeah? Not mine. Carrying the team. Am I still muted? No, I'm good. You're back. How's it been? To be fair, I actually haven't done one for like six weeks. Because you just smashed them all out. Yeah, because I had a heap of spare time, so I just knocked them all out and then yeah, Georgia's editing, putting them up. Add a girl. Mostly. Mostly. What was it like? What was it like front loading a year with potties?

Fine, easy. Thriving them. Conversations like that is easy for me. You did three in a day, didn't you? Yeah, I did three in a day. Seven a.m. Ten p.m. What was your highlight? Uh, one that hasn't come out yet, so you'll have to keep listening. Which one? Who? You'll have to wait and find out. Can you tell us? No. There's a couple of goodies coming. Not to say the last seven have been. The ones that have been out? Give me a highlight. The ones that have been out. Conversation, topic, floor process. I mean, they all bring different things.

They're all different people. I'm not just sitting on the fence here. The splinters? A little bit, just on my left cheek. No, I mean, they all bring something different, which is why it's good. They all might be of the same environment or sporty people or middle 20s, mid 30s people, but they all have different life experiences, so talking to Shane is very different to what it is, talking to Nick or Mitch Greaves or, so like for me, the best part about that has been to sit down and have conversations that you probably don't usually have with those people.

Just on Mitch Greaves, you said you don't train any soccer/football athletes, poor old Gavin O'Reilly. Well, at that stage you were still in Ireland, so. I know. It was a little while ago. I think, yeah, you just go levels deeper to what you would normally have with those people. Even if you know them very well, you know them for a long time. And I could make them talk about things that they probably didn't think they were going to talk about walking in the room, which is nice because it puts them on the spot. Which is why we're here, essentially.

We've been listening. Your feedback has been that you want to hear a little bit more from us. So the plan with this is, Mitchell? More random shit. More random shit. We'll aim for a weekly pod, the three of us, mix of the team. Sounds like he's sitting on the fence tile. We'll aim for a weekly pod. Monday mornings? Yeah, we're going to do Monday mornings. This is Wednesday. I might not be here every week. We're fucked up, with zero from one. But we're going to do a weekly pod, we'll release it every week just as a bit of a what's been happening, what's news, where we're all at, what's going on in the GM, all that kind of stuff.

We can call this one the Friday debrief because it's going to come out on Friday. No, I think we're doing, I reckon we'll do Monday. Yeah, but this one's going to come out on Friday because it's Wednesday. George is in tonight though, so she could just go bang bang. Yeah, but it's Wednesday. Yeah. If you can't have Monday, that's two days ago. Yeah, we'll see. We'll talk to her. We'll decide throughout the week. Let's digress. Tyler, what's been happening? What's news? Feel us in. Really, I hate to be that guy, but not much really, just my life's looking like just work at the moment.

Just wake up, train, work as much as possible to set myself up before I head off for a little bit. What is your- For a little bit of a working vacay. What has your work been looking like? It's not just coaching on the coach floor where people would see you. Yes, no. No, I think a lot of people didn't know this. My secondary role here at Virtus is partnerships and helping business owners and employers and local sporting club coaches and school teachers invest in their humans, so whether that's school students or athletes or employees, helping them invest in their humans and create happy and high-performing organizations.

What a general day-to-day looks like varies pretty wildly, spent the last three hours on Canva, putting up a PDF for me to send out to different organizations. Yeah, the day-to-day looks different. I say to people, "I'm more of a desk worker these days." I spend a lot of time sitting on my ass, not quite practicing what I preach, but- Has there been a- I like it. It's interesting that you're trying to drive that and you're also pulling yourself away from the things that you're actively teaching these businesses. Has there been a takeaway or a universal area for improvement across businesses, schools and stuff?

Is there one thing or a couple of things that you've noticed like, "Fuck, everyone sucks at drinking water or sleeping or looking after themselves or moving or whatever." Not necessarily one, but the things that we think are so obvious and well-known just because we're in the space every single day, a lot of people actually don't know about- Give us some examples. Just some of the tips on sleep and nutrition. Like, yeah, I just said, hydration. You ask a group of people how much water they're drinking, put your hand up if you're drinking more than two litres of water a day and barely anyone will whack their hand up.

That's almost the lowest hanging fruit of all, maybe aside from moving a little bit more. Yeah, I've got my watch back, steps, I'm hitting my steps again. Is that a Garmin? It's a Garmin, the venue. Get around it. The only one you should have, Garmin. Apple watches, fashion statements, I'll stick by that. I was thinking, I was like, "Oh, maybe I'll buy an Apple watch." I was like, "You're a fucking idiot. There's a Garmin in your drawer." I thought it was broken. Turns out my charger was just broken. New charger, new watch, new me, five and a half thousand steps already, 12,000 a day.

We're ticking boxes. That's a life that lasts longer than two hours, so that also helps. Why do you wear your aura ring as well as your Garmin? I got married and my wife would be upset if I took it off. Yeah, that's your wedding band? So most of that is. Aura ring? Yeah. I didn't want to wear a ring, but we compromised and I got a ring. Oh yeah, I'm going to sell mine. Yeah? Yeah. You're done. Yeah. All right, to be honest. Sucks. Sucks. What do you mean? It sucks. It sucks. They don't suck. They don't suck.

They don't suck. It's great. I mean, yeah, the data would be phenomenal if it was accurate. It is more accurate than most of the devices. Definitely more accurate than my watch. Yeah. It's way more accurate than the watch. The instant feedback of being able to see my heart rate, my steps, my body battery, all the Garmin stuff that you're able to do, having it right there, having a display is definitely preferable for me. Like I go weeks without charging this and go, "Oh yeah, I haven't really checked my sleep," but it's been fucking dead for two weeks.

So I think these- This seems like a year problem. Oh, I just forget. It just becomes part of, I take it off for deadlifts and chin ups and that's about it. So yeah, anyway, on the wearable technology, they're all just tools that give you a little bit more information. Anyone got any insight into whoop? Whoop? It's exactly the same. It's more accurate than Garmin, less accurate than an Oura Ring. Yeah. Off we go. Yeah. This is the subscription model that all of these companies are bringing out. Like I understand it from a business perspective, but

as a consumer, I will probably, now that I'm back on the Garmin train, so sponsorship, now I'm back on the Garmin train, we'll probably cancel the Oura free membership that I've got at the moment. Not a wearable guy, Tyler. No, not in the slightest. And that's not to say it's not helpful, but just not helpful for me. Yeah. Yeah. What do you run? I'll get a nice watch one day. I'll get a nice watch. I'll get a Phoenix. A nice watch? Or a... Like a... They had two different ones. Like a tell the time watch.

But I'll probably still look at my phone to check the time, because that's what I've done for the last 15 years and there's no break in that habit. Yeah. Electromagnetic feel it out and Hamilton's a bit distorted, so. It's true. It's true. They knocked out... Time runs different. No 5G towers down there. Yeah, that's why, because you fucking knocked it down. Mid-COVID, Tyler's like, "Sorry guys, I'm going to go back to Hamilton and knock over the 5G tower." I just tied it into my car and drove off like that Simpsons there. You referenced Simpsons so much.

Phoenix. How's the Phoenix? I get lots of comments on it being big. Because it is. I got the big dog. So it's like a 51 mil Phoenix 7X Solar Sapphire. Charge it once every like three weeks, four weeks. That's good. This is like every four or five days now. It used to be every couple of weeks. This is like the big dog. See, that's chunky. Yeah. Does that become a nuisance at all? No. Like everything, you get used to it. I'm sure these felt chunky when you put them on the first time you thought, "Nah, now you don't notice."

It makes me about three centimetres taller too. Yeah, that's why I've got them. No. And also like it has an adaptable screen so you put whatever you want on it, what's relative to you. But... What's your heart rate at the moment? 64. Oh, I'm a little bit more fucking jacked up. Oh, he's nervous. And I'm being excited about it. Nervous about the first party of the year. It's delicious. Chicken fried rice from Tarmacon. I have had about three cups of batchy, so that will do it. What about you, Mitchell? What's been happening? What's going on in your world?

Well, I'm doing the opposite of him. Less desk work and more on my feet. Yeah. Are you enjoying loading up on coaching at the moment? Yeah. I find it easy, but enjoyable. The hours aren't hard hours. Put it that way. Yeah. So, yes. It's a fairly easy job. You make it as easy as you want it to be. What's new on the coaching floor? What's been happening? Now that I'm... Four interns. I'm three months off it. Three interns? Four interns? Four interns. Excuse you. Three and a half. Three and a half. You want to buy in on that one?

Did you want to unpack that a little bit? No, no. Not yet. Not yet. We'll let the people hang on that one. Okay. Yeah. That's about it, really. I mean, got some new... Well, not really a coaching model, but the people on the floor has probably shifted demographic-wise and service-wise. Obviously, you're in the middle of our testing week at the moment. Goal-setting week next week. So, yeah. Lots of things happening, but it's all relatively smooth sailing. Just keeps rolling through. Give us a quick, deep dive into testing why we're doing it, what it's for, when we're going to be doing it, what we're looking for.

Yep. So, this is for Michelle Murr, who didn't know we were doing this this morning. She walked in with toothpaste all over her jumper, so that's how Michelle's going this week. Minty fresh. She'd really, really enjoy me talking about that too, but also, I wouldn't have if she didn't leave her jumper here when she left, so it reminded me on the way up the stairs. Yeah. So, this week, we have a testing battery of 15 movements, screens, tests, all of the above. That will be a quarterly thing that we do at the end of a VGT block, pretty much every three months.

For those who don't know, we do a new program. A coach rolls over the program, meaning that Tyler's done the last three months, I'll take the next three months, and then Jazz and so-so. That will accumulate with a bit of a goal-setting week, which we're going to roll out the week after, which is when they come in, they can revisit, well, in the future, what they did last quarter, has the goalpost moved, are they getting what they want, are they doing what they said they wanted to do, so it's keeping everyone accountable to what they say they want to do, but also trying to keep moving the needle forward.

Has the reception been on the testing so far, what are we, three days in? 40%. Yeah. But no, honestly, it's actually not been that bad, because, I mean, just because the 15 things exist doesn't mean that everyone has to do them, so when they come in, it's, "Oh, Timmy, you don't have to jump today," or, "Hey, Liam, we're not going to do a broad jump." It's very much still not everyone has to do the 15, it's individualised based on what's relevant, but also doable, and for the most part, like everything, it's just something new that

people are adverse to, to start with, and then when they come in on Monday and I go, "Stiff shit, we're still doing what we did last week," they're going to get a rude awakening. I mean, it's pretty interesting, like, look at human psychology just around, you present something new and there's that initial resistance to change, the fear around what it is, why we're doing it, all that kind of stuff, and I think the gap is just that little bit of education around, "We're doing this so that we can clearly see your improvement over the next 12 weeks."

It's like, yes, we track all your lifts and train heroic, we track your session, we track your sets and reps and loads and everything, but this allows us to have a, you know, four opportunities a year to go, "Have we made progress? Are we doing the things that we want to do? Are you getting closer to your goals? Are you becoming more capable?" All of that kind of stuff, and for the populations that maybe don't feel they need to be jumping and running and stuff, there's regressions that we can do, but ultimately we want our

community to be athletic and to be capable so that you can do cool shit outside of here, but also get yourself off the toilet when you're 80, et cetera. Just mention the toilet and Tyler goes, "Pfft." Just watching his brain tick over while we're having a conversation. He zones in, he zones out, he's back in, and he's laughing. Almost zoned out completely. Our staff meetings with Tyler is just like, "What do you think?" And he's just like, "What? What's this?" "Oh, sorry, I'll fucking stop this in five minutes." At least he's honest. And I'm looking

forward to the goal setting because that's like, it's one of those things that everyone kind of turns their nose up at goal setting a little bit, but all it does is like, we're going to answer what three, four questions like, "What does winning look like? What do we need to be good at? What do we need to do?" And then, "How will we know?" And if we repeat that every four weeks, every four weeks, every eight weeks and build that into our calendar when you go, "Oh fuck, I don't really want to do it." - Do you want to try again?

Four, eight, 12? - What did I say? Did I say eight? Fuck. Four plus eight is what I meant. Quick maths. And it just becomes part of our system. So yeah, essentially we're going to run the business of a 12-week cycle from here on out. We'll bring a friend week and we'll do our events a little bit more scheduled and merch will be every three months and all of those kind of things. - Like a broken record, barriers only exist if you grade them. - Yeah, so just bringing system and process into the things that we're currently doing and just solidifying that a little bit more.

New hoodies. Get around it. - We haven't seen them yet. - Maybe. I don't know. I still haven't completely decided how we're doing it, but I have two colors. Probably a lime green, pine green. - Pine green. - Not lime green. Pine green. - Pine green, yeah. - Very different. - Little dark green. - And some beautiful embroidery. So yeah, that'll be exciting. - They look good. - No billboards. - No billboards. I like the billboard. I think I built a billboard on the back of this. - No, you don't. - No, you can't see it.

Who gives a shit? - The people who don't buy them. - Yeah. What's that? - Unpack a little bit of this staff retreat the other week. - Yeah. Fuck. That was a whirlwind. So for those that don't know, we took the team away for three nights down in Blairgowrie, the beautiful end of the peninsula. Basically, the goal was to spend some time together outside of here. Just get clear on those four questions I've said before. What does winning look like for us and our members and our community? What do we need to be better at? What do we need to do about it and then how we know?

So essentially, we came out with three, four main RFIs for us as a team and growth areas, I guess, and things that we want to be better at and improve at. First one was member journey and solidifying those checkpoints and things like that. So we've just whacked the Thousand Session Club, the Hall of Fame up on the walls, which is pretty cool. Which for those not great at maths. Thousand Sessions is a fuckton. It's insane. If you train every weekday for four years, you'll hit it. Like every single weekday. So to be open seven years and to have four and almost five people have hit a Thousand Sessions is pretty cool.

So yeah, if we're going to do those milestones, we're going to celebrate those milestones a little bit more in a five-year, 500 Session Club and a three-year, 200 Session Club. So those visuals will be up in the gym over the next couple of weeks. Yeah, that 12-week cycle for the member journey and just a few more checkpoints. Mum will start in a member success manager role next Friday. Now that I'm moving house into their house, I can crack the whip a little bit more at home. Go on then. I'm not going to do it. I can't wait for that.

Not happening. Are you ready for him to be a disheveled man for at least 10 days? No, I reckon I'll be okay. Again. I reckon I'll be okay. But you've got to drive from Peersdale now. No, I've actually enjoyed, because I've been up city a few times last few weeks, up again on Sunday. That's short term. That's short term. Like I'm actually enjoying, I'm trying to, like I'm framing it, right? This is the stories we tell ourselves, I go fuck it, I don't want to drive because I'm used to driving three minutes down the road. Now I go, well, I've got 30 minute commute either way, I'm going to spend less time shooting home and back, which was brilliant.

Loved it. And that time will come again. But now I go, all right, well, I've got 60 minutes a day to connect with people I haven't spoken to in a while, just listen to silence like the psychopaths like you, and actually switch my brain off a little bit, podcast time, audio book time. Soph Swanton got me onto tattooist of Auschwitz. Good book. Five pages. Not even kidding. Enjoyed it. Put it down. It was like, I mean, yeah, I'm enjoying it so far. It's, um, I mean, you read one Holocaust book, you read them all, right? Oh, essentially.

I've read, um, it's the Victor Franco one man search for meaning. No, no, no, no. Victor Franco, Eddie. Um, Eddie Jakku. Yeah. Happiest man on earth. That's the one. I love those two books because they're essentially the same book. One's written by a psychotherapist. One's written just by an everyday human. It's fascinating. That was tired like noises on his phone, basically at the door. I just forgot you was in. Um, anyway, I don't know how we went on that tangent. Um, yeah. Soph was like, I borrowed it off you. How have you not read it yet?

So yeah, I'm, uh, I'm jumping, jumping on that train. Retreat. Bad choice of words. Um, can you two behave? That was an accident. I didn't do that on purpose. Unintentional pun. Um, retreat. Yeah. So the member journey was the main one. The second part was, uh, what was the second part? Oh, the fucking gym floor. The biggest, the big job. So let me pre preface that with saying that we want to add, we're going to add another coaching stream essentially to our, to our product. Um, at the moment we have VGT and VAD essentially you guys will know that, but VAD is like your athletic population.

VGT is essentially a healthy population. Um, we're going to be adding a, a, uh, return to life, return to play, unhealthy pop model. Um, and our wonderful soon to be fully qualified exercise physiologist will, will drive. Um, where essentially you just have a little bit more one-on-one time with ex-vis sessions, um, built into your membership. So, so what we kind of, what we kind of articulated on the, on the, in the retreat, sorry, was that the gym in its current state is great, but it was built as a PT group training gym. And if we're going to be running essentially three separate streams at the same time, it needs to, the layout needs to be different.

So yeah, new racks, new flooring, changing layout, um, essentially a complete overhaul of the gym floor, which Mitch is excited about. I'm not super excited about from a cost perspective, but it's not my checkbook. Yeah, but the reason the justifications are there that like it makes so much sense for where our business is heading and what we want to achieve longterm and it allows our us to have a space where we can give the best service possible. So, um, yeah, we had a chat a couple of days ago and mock it up and price it up and stage it out.

Some renders and some pictures. Let's make it look pretty. Yeah. So it's going to be super cool. It's um, it's probably going to be a 24 to 36 month project I reckon. Um, but we can stage it out, so we'll get little, little taste of it as we go. Um, but yeah, that's exciting. So yeah, there's essentially the main three things we came out of it with, um, and just continuing to find ways to enhance our members experience, community connection, collaboration, um, which we're actually starting a new, new event or new weekly, weekly boxer tick on Sunday.

Do you want to finish the retreat first? You've got two out of the four. Yeah. What else did I miss? You had four points at the start. Well, I had three. We did the coaching streams, we did the gym floor and we did member journey. It talks a little bit about partnership stuff, but that's, that's essentially rolling. What else? What else did I miss? A bit of marketing, a bit of media, a bit of George. Yeah. All that, like all that stuff. A bit of extra staff member eventually. Yeah. Yeah. Just a couple of weeks away.

New staff member. Extra, extra staff member eventually. Watch this space. Yeah. There's things happening. Yeah. It's just dangle. We continue. We continue all of the marketing growth team discussions that we've been, we have every week anyway. But, um, yeah, we'll, uh, we'll keep that a little close to our chest. Just dangle. Just dangle. It's just a little dangle. Um, but yeah. What are we starting on Sunday? Run Club. Not Club Run. The first graphics yesterday gave me an aneurysm. I liked it. I hated it. So the interns yesterday, the two Stephs and Renee were can bring some stuff up.

Oh, they found the old ones. Yeah, well I showed in the last one of the, don't use these, but it's the Simon, Simon Cooper. Uh, yeah. So yeah. Run Club. Run Club. Eight 30 Sunday mornings. Morning to park to start with at least. Yep. Then we'll, we'll venture out. Places. Yeah. Why? What and why? Because the peninsula needs it and people love that shit. Yep. Um, and why? Uh, cause I've wanted to do it for a very long time to be honest. Yeah. It's been the kind of thing we've, we've talked about in the past,

getting it going and it was kind of kind of like we were all either too busy or it wasn't a priority for us to go. Yeah, we can be there every week. Yep. Um, but now it is. Yep. What, what's it look like? What, what happened? Did you rock up and then obviously you ran, but like it's not, it's not just running. So just the general preference I've been giving everyone this week, it's run, walk, bring the dogs, have a coffee, stand around, do what you want. It's a, what you make of it space for you need.

Um, so if an example on Sunday, the first one, but we'll do a bit of a connecting activity based thing. And the idea that our businesses and our community people end up kind of taking a week at a time. So one week literally might take the activity, snake hole, et cetera, et cetera, whatever they want to do. It could be a game, could be a connection, could be whatever. But again, that's longterm and then off into some sort of activity and then into whatever you want it to be. If we walk up main street, get a coffee, end up at Bassey, you get a coffee.

So yeah, it's very much a, we'll make it what we want to make it as we kind of take it. Yeah. So there will essentially be levels to it so that the avid runners can, can have a ripper session and the guys that just want to bring the dog and bring the kids can do essentially the same thing. We start, start and finish in the same spot and then we do something together after. So Sunday's running or activity, river based activity is 10 minutes out, 10 minutes back. So if you're a three minute K running

around a three minutes, if you walk, you can walk at 16 minutes and if you want to jog, you can walk, jog at six and it's very much a, you make it what you want it. Yeah, nice open door policy. Yeah. And I guess essentially we want it to be the kind of thing that we just create the space and people want to want to be there. Brings bring friends, bring family. There's essentially no, yeah, there's no real barrier to entry other than getting up and Sunday morning and being there. Yep. And all the friendly business will have some banners and stuff up.

So it'll be a pretty nice site to see down there. Yeah. Got a nice juicy vertice banner coming. Yeah. Privatees coming down, Lulu, speaking chair, just our usual usual characters. Yeah. And it just gives us another opportunity to connect and collaborate with good people doing good things. I won't be there. Unfortunately. I, uh, I have to send my apologies in for this week. Well, you are doing something important, getting some brownie points with your daughter. Taking Lucy to Emma Mema, which is the, uh, the orange version of Emma Wiggle, Emma Wiggle shed her skin, careful, they took her out, they took her out to the farm and careful.

But now there's Emma Mema, so, so, so I'm taking Lucy to the city for her second city experience after run for the kids, which we'll talk about, um, for, yeah, for her first gig, first official gig down at the Athenaeum theater. Take her out for coffee beforehand, get a chino. Good stuff. Brownie points. Yeah. Yeah. Yeah. It's going to be interesting. I might actually just come and just video you the whole time. Oh mate. I like the show is only 40 minutes, which I assume they've done for the dads that love their daughters, but don't want to have to sit through an hour and a half of Emma Mema.

Probably just the attention span as well. Yeah, that's true. That's true. But that, yeah, 40 minutes would be about all I've got. Like we listened to one video a night as Lucy goes to bed, we watch, watch, watch and listen one of the videos. And like when she picks the three minute one versus the 92nd one, I'm like, oh fuck. Yup. Times that by 13. Yeah. So it's going to be a ride. I'll talk about it on next week's podcast. Is it like seated or is it like a mosh pit or something? I actually don't know.

Apparently. I assume it's a mosh pit. Fuck, the kids are in there. I hope it's like a mosh pit just with heaps of balls in it. So it's like a ball mosh pit. No, I think, I think it's actually fairly intimate. Ball pit? Well, yeah, but like, I think it's fairly intimate. Like some of the videos that we've watched in the past is like maybe a couple of hundred people and she like walks through the crowd and sings with people and the kids go down the front and dance. So, um, yeah, Lucy will lose her mind.

It'll be awesome. Yep. When we start dropping home and she's like, she'll want to listen all the way home in the car. So, yeah, I've got a whole hour of it actually falls asleep or something. But yeah, miss, miss, uh, miss the boys practice, practice match on the weekend, miss run club. But we do these things because we love our daughters. You would have been missing the boys practice match anyway though. Wouldn't you? Yeah. Trying to dive into that. It's a great little segue. I was on the segue. He's not providing much, but he is providing segues.

Segues never really took off today. They kind of like had that their time in like 2010 and I bet those people stopped riding those little pop-up board segues like without the, without the handle. They're pretty cool. Just lean forward. Watched a video the other day of a kid on that. He's like falling on it and starts spinning and he's like, a bit of centrifugal force going on. But um, centrifugal force. So say that again. Centrifugal and centripetal. Centrifugal force. Yeah, no, I've, I've a fairly sizable tear in my intramuscular soleus tendon, which, um, yeah, a little left of center from previous injuries.

Uh, I thought I just had a shitty car for the last 12 months, but turned out, um, turned out, yeah. I, uh, the, the dull ache I felt during one of the pre-season runs last year was a little tear and managed to tape it and play through it last year. So now it's nice to actually be on the road to recovery with a plan in place. I'm at week four of a 10 week rehab process, um, started loading, loading a little bit more this week with some body weight calf raises, single leg calf raises, iso holds, loaded iso holds, um, a bit of Prowler drags.

What does that 10 week process look like from a criteria standpoint? Where do you go to, where do you go to tick off to get from where you are now to like back? So essentially, essentially I'm just like a little bit more load each week. Um, so where's me on my phone's fucking videoing, but so next week, next week's essentially like run prep, um, starting to do a little bit, a little bit eccentric stuff, a bit more, a bit more loaded concentric stuff. Um, some like some more intense isos, um, the week after is, uh,

and then I'll get, I'll get a, I'll go see the physio, um, next week, hopefully end of next week to do some testing to kind of clear me to run cause obviously we go from like one to three X body weight doing that stuff to five, five, six plus body weight, depending on how fast and how much I'm running. Um, and then yeah, then essentially it's just a progressive, um, overloaded running program where we start with some RFD stuff, um, alongside the running, do a little bit of iso, do a little bit of plios, like

low low plios and we go with some heavier plios and essentially as we go through that process, volume goes up, intensity goes up and I will get back to training. Hopefully, what are we, six weeks out, hopefully yeah, three, in two or three weeks I'll start doing like some basic drills and then I'll basically build in, build in change direction, agility stuff, reactive stuff and um, and then just game play. So it's uh, yeah, round five. What sort of criteria do you need to go off to get from like one stage to the other? Just like pain free?

Yeah, it's a bit of an interesting one because of where it is, there's not a lot, not a lot of, um, nerve, nerve supply in there, a little bit, a little bit issue with blood, like lots of blood flow. So it'll be, I won't necessarily be able to gauge it with pain. And that's one of the reasons why it's kind of hung around for a while and I didn't actually get an MRI when I first did it because I thought it was just a little calf, but turns out the feelings I was getting with was blood in there.

So yeah, it will essentially be how I'm feeling, how it's, how it's responding. Um, I did a little bit, a little bit of screening last week. I'll do some more next week and then yeah, it'll be, I guess the feeling that I feel when I run and it feels shitty over the last two months of pre-season, it kind of feels like a little bit of a dead leg. So um, the, yeah, if I do another week worth of this stuff and you know, I'll probably not, I'll know first or second run in whether it's feeling good or whether it's back a couple of steps.

Um, but it's a bit frustrating cause I don't necessarily have like pain as my guide, which is a, you know, as much as I don't want to wish an injury, I would much rather just like snap an arm or dislocate a shoulder because I know the process and I know the feeling. I could deal with the shoulder again. Shoulders like touch wood doesn't happen, but I'd rather something like that than this cause this is just annoying and frustrating. I'd rather something that's clear cut, you know, you do your X's and O's and you're fine. You blow your back out last week Tyler.

Shit, we're not going well are we? Yeah, like a 48 hour injury. At the time I did it. I thought I was fucked. You just shuffled out of the place. I nearly worked for you. I um, yeah, well I didn't go to footy training. I couldn't, couldn't go to footy training physically. I hadn't missed one all pre-season and you had to call the coach and say, I'm not making it tonight. You want to preface that you're coaching at footy, not playing? Yeah, yes. Um, yeah, got a lot of questions raised about that one. What happened? Um, yeah, I was deadlifting.

It would have been about three weeks ago today actually, it was on a Wednesday, um, not any heavier than I'd ever done before, like just, you know, normal weight that I'd done the previous week, um, and my second set fourth rep, just a bit of a pop in my lower back. And at the time it actually didn't feel too bad, like it hurt, but I was just like, oh, that felt a bit nasty and I got up and then everything just went, got up and walked around. It was okay. And packed up my barbell and

weights and finished my session, what I could do and went home, sat on a zoom call for two hours and got up and was like, Oh God. But still thought it'd be okay to sort of get to footy training and then made the mistake of like sort of just laying on my bed and chilling out for a bit and then went to, I was like a turtle that had sort of rolled over onto its shell, was on its back and I'd like just could not move. Um, that, that was after Mitch saw me shuffling down the stairs at Virtus.

Are you alright? Um, so yeah, I thought I was in really, really big trouble. Like had, had a painkiller. I'm not a big painkiller person, but I was in a bit of serious pain to have to pop a few Panadol. There's levels to this shit and that's ground level. That's not even ground level. Um, and yeah, it was essentially bedridden, went to bed early cause there's not much else I could do and then woke up the next day and it was like probably 70% better, still a bit unpleasant. Did you get some treatment? Did you do that?

I was going to see Fizz and he said, I can't see you today, I'll see you in a couple of days time and by the time a couple of days time rolled around, I was pretty well as good as gold. Yeah. Was there anything that was different? Was it the way you lifted it or was it just one of those things that had just happened? Um, yeah, really, really sloppy. I think I was just rushing, probably could have done a few more warm up sets. So I was training actually at about midday, which I don't usually do.

I usually like to train about 7am so I was training at midday and when I do that, I tend to rush because I don't want to be spending too long in the gym, I want to get it done, get back to work and doing other things with my time. Actually no, and I had that zoom call as well, so I was rushing to get home for that. So I didn't do as many warm up sets as I probably should have, rushed, sloppy rep that I wasn't quite prepared for, pop, that was it. Nice little teachable moment.

But yeah, it's been pretty nerve racking, I've dead lifted twice since then, it's been pretty nerve racking both times, haven't gone anywhere near as heavy. It's never good to have this stuff happen, but it's nice, like, puts you in the shoes of the clients or members that you've had in the past that have had similar things. That's been the blessing from it because I've dealt with a few low back pain clients and the past that have had injuries from dead lifting, not in this gym but in other gyms and with other trainers, and yeah, they've

had a lot of hesitation when it comes to dead lifting here due to that experience, so it's good to understand what they go through because sometimes, yeah, I've never experienced that myself, so sometimes you're just like fuck, come on, like, you're right, I've got ya, it's all well, you're not going to hurt yourself with me, but now I understand why they have those beliefs. Yeah, it's all well and good to have like, there's no bad movement mindset, which is fine but when people have experienced genuine, like, debilitating pain, I've done it from hip thrust before,

essentially the same thing, it was just like, that rep was a little off and you can't move for two days, but yeah, it's nice to experience that stuff, maybe not nice, but it's helpful to experience that stuff. Thankfully you only come at the cost of two days and it wasn't a debilitating injury. Mate, we fucking heard about it though. Honestly it was nearly keep cup standard. Genuine. Should we unpack that again? We're kidding. Did you find it? Nah. If anyone's seen Tyler's keep cup, just let us know. That's long gone, it's not showing up. I genuinely think it's still somewhere.

I have faith. I have faith. We're going to find it one day, it's going to be glorious. You healthy? Yeah, I'm good with it. I haven't broken anything for a while. I fucking love that. I was actually thinking, I actually don't think I've done anything injury wise lifting ever. I'm good. Just don't lift heavy enough. Sorry enough. You trying to go deadlifting? Last thing, before we wrap this baby up, last Sunday we went up to the city to run for the kids. Tyler didn't come because he obviously hates us. I only knew it was a thing like five days before, which is like, you're going to run for the kids?

I'm like, oh, when is it? He's like, this weekend, can you cover my shift? If not, I'm like, oh, so I'm already busy. Yeah. That old chestnut. No, we had an angel step in and cover the gym, which was wonderful. More about that later. Yeah. What do you think, first run for the kids since this Ryan Man pass was pretty tough? Absolutely big turnout. It's nice to see people you don't often see that much and you all come together for the same cause, same thing. That's always nice. I had five people running the 15. Some on those lines, yeah.

Three solely to us laugh and maybe it was four. Yeah. Probably going to matter if I forgot you. Sorry. It's because he doesn't care. And then yeah, there was 70, 80 of us in purple. It was massive. Sea of purple. Lucy got in the news. Lucy got on the news. Bowie ran away. Yes. Jimmy got interviewed for free. Yeah. Man, he's a, he was a popular boy. Yeah. It's the right crowd. It's the right crowd. It's true. Yeah. Yeah. 4.6 K walk around the Melbourne. It wasn't five K was it? Nah, 4.6. Couldn't find the extra 400 metres.

I got my steps up. Yeah. Yeah. I had a big weekend of gallivanting stuff wise. That was a bit too excessive. Nice. Today you close off the West gate for that. Was it the West gate? I saw his walk. The Bolti. The Bolti. Yeah. Yep. They close it inbound. So heading into the city. Yeah. Yep. So you go towards Footscray and you can't come. Yeah. Yeah. Yeah. So it was, it was cool from Docklands up the Bolti, like past Costco up the Bolti back down along the Monash and then, is it the Monash after the bridge, after the tunnel?

Yeah. Yeah. Yeah. And then back in. So it was, it was a good day. It was a yeah, emotional day, but it was, it was good to see everyone together, connecting lunch afterwards. And then I'm sure at least 95% of people had a nap after. I don't know. I do after. Yeah. Yeah. Yeah. I fell asleep. I fell asleep after dinner. Good. Long day. And then didn't wake back, didn't wake back up. Thank you to my beautiful wife for setting my alarm for me and cleaning up my dinner. Sounds familiar. We'll talk about this downstairs before actually.

Yeah. Not before. When was KP in? Last week? Must've been Friday last week about you sleeping through everything and having to do it all. Yeah, I am. Yeah. I'm not the best. Just a strong sleeper because we're talking about Billy being a sleeper. Oh right. You go to Billy, Billy, you want to go to sleep and she just like the other night, the fucking funniest thing. She was cracking the shit. So it was like 9.30, she's screaming, something wrong. Usually it's gender nappy. She's dropped one of her bunnies out of her bed, which are these little comforter things.

She's finished her water and wants more water or she just wants to cuddle. And I'm usually pretty efficient in like giving her a cuddle and saying, "You want to go back to bed?" And she's like, "Yep." And she'll lay back down. But this is like two or three times. I put her down, she'd settle for a moment and then she cracked the shits again. And she'll stand out at the edge of her bed, I'm like, "Do you want some water?" And she's like, "Yeah." And she picks up and like throws it at me. Like she usually just passes it, but she was just like tired, she just piffs at me.

So I fill it up, walk back to her, give it to her. She sits there, doesn't breathe, smashes the whole thing, turns around and just goes, boom. So there wasn't like a lay down, but drink bottle still like in her mouth and just goes and then sleep like that. So she's definitely my daughter from a sleep perspective. Based on Billy being a good sleeper, it was a few weeks ago that you needed me to babysit your daughters for an hour while they slept. I think when you went and checked out a house and you're like, "They're not going to wake up."

So I'm like, "Well, what do I do if they do though? They're not going to wake up." No, you'll be fine. 20 minutes into it, Billy starts crying and I sort of left it for five as you said to do. She might put herself back to sleep and it like got well, like I've never heard her scream so loud in my lifetime. Yeah. Fuck. Here we go. Nice little insight into our two, one, two AMs lately. It's been a bit of that, but thank you for doing that. That's all right. We got there. I actually managed to calm her down eventually.

Yeah. See, it happens. When she realized that we're not coming back, she's like, "Oh fuck, I can't do this forever." But it turns out they can. So anyone going through the parenting deal at the moment, feels. Sucks. Tyler gets it. Kind of. 10 years time. Then he pushed Billy over yesterday. Was it yesterday? The day before? You did. We went to grab her and she... Oh, tripped over her own feet. Looked pretty bad. It was so funny. She's a human wrecking ball though, she's just like... So funny. Like she whacked... I was pulling her on the prowl this morning and I stopped suddenly twice.

Head butted the rope. I lost it. I was on the ground crying. Oh man. You missed this this morning. Yeah, she's a... I think I heard it. Yeah, it was a... She's a little human pinball, so she'll be okay. We are... No one was really watching. It was just Tyler and Billy. You cleaned her up? Yeah. Yeah. It looks pretty... I think I went to pick her up maybe, but as soon as I sort of went there, she tripped over her own feet and it looks pretty bad. Yeah, she's a... Yeah, she's good. Anyway, I reckon that's a...

Let's wrap it up. We good? Go on, let's have it. Any more for any more? No. Get here for testing. Get around your goal setting next week. Let's do good things over the next 12 weeks. And don't miss Run Club. See you Sunday. Run. Have a good day.