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Samuel's avatar

Hey Jack,

I know your content targets men who already have decent physical condition, I'll ask though.

When someone has athletic potential but has neglected their health intermittently in the past, whether through daily sleep deprivation, drinking, extreme work hours and disrupted circadian rhythm for long times. Working in tech.

and athletically I've rarely held lots of volume, 1-3 workouts a week total these days. I did 75 hard twice in the past so the capability is theoretically there, but not right now.

How do you recommend ramping up the volume, handling the load management? My first priority is doing all I can to maximize recovery (the S-tier stuff mostly in your article).

Basically I'm wondering how to approach the progressive overload of training volume while maintaining recovery, coming after lots of chronic fatigue, inflammation, etc.

I finally got the gym subscription so will be starting that side of things, I'm thinking it will help trigger recovery processes. Btw is there any gym protocol in particular you recommend, from the recent ones?

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Jack Krucial's avatar

DM'd you Samuel

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Andreas Johansson's avatar

Hey Jack!

I have anterior pelvic tilt and regularly get tight or fatigued in my lower back from standing, walking, or running for too long. It feels like my lumbar spine is constantly overworking. It also feels stiff as hell!

I also have generally poor mobility. I can’t touch my toes or sit in a deep squat, for example. I can get into a deep squat with my heels elevated, so it’s probably ankle restriction. Not sure how much of this is contributing to the pelvic tilt or vice versa.

Do you have any principles or approaches you follow for addressing anterior pelvic tilt, especially when mobility is also limited? Whether it’s through mobility, strength work, or correcting movement patterns.

And another small question - How many grams of protein per kg BW do you recommend?

Also, I really like the idea you mentioned about modular chapters!

Andreas

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Jack Krucial's avatar

This has inspired me to write a post on anterior pelvic tilt (I think it’s over diagnosed and way too over pathologised.

This is how I look at low back being overworked or chronic issues.

I would look at your squat pattern, toe touch and look at your current movement capacity.

I would be working on restoring any mobility restrictions you have through either very light resistance training or active mobility strategies.

I would choose exercises in the gym that strengthen the low back, open up the hips but also take load away from the low back if it is causing issues (e.g opt for a belt squat over a barbell back squat).

This is challenging for me to give you bespoke advice because I have no idea how you move and whether you actually have a pelvic that does bias anterior pelvic tilt.

Other things I would look at is teaching you how to use your hamstrings and glutes properly when your pelvis is not in that anterior position.

I hope this gets your brain working, as I said, anterior pelvic tilt piece is in the works.

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Andreas Johansson's avatar

Okey!

Sounds great, looking forward to the post. The light resistance training/active mobility strategies - is that something you do alongside the strength and conditioning training?

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Jack Krucial's avatar

Depends on the individual, for example a solid squat pattern with certain cues can work on posterior tilt + you can get stronger simultaneously.

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Phillip Malone's avatar

Hi Jack, a question about resting for a decrease in heart rate vs. resting for time. Do you have a preference or any guidance around that distinction?

Thanks!

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Jack Krucial's avatar

You will need to flesh this question out with far more detail to provide you with a decent answer.

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Phillip Malone's avatar

In my case, just getting back into the gym after many years at 50, cardio is a limiting factor. After my first month my resting HR has decreased and my max has increased and generally I'm seeing good progress. My issue is that I don't feel rested enough after the 90 second rest in the later sets of the program. I'm wondering if at this point I should ignore the given time interval and preference letting my HR decrease to somewhere in zone 3. This feels better, I'm more alert and focused and ready to work harder again than if I push to stay on the rest interval as written.

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Jack Krucial's avatar

This gives me better context.

I prefer to use a work/rest ratio that naturally has the heart rate regulate before the next effort.

If you are doing 3 minute rest intervals yet your heart rate is staying in zone 4 & high 3, simply complete 5 minute rests instead.

The more important consideration is power output for the efforts. If you can keep the same wattage with less rest, how far your heart rate drops isn’t critical.

The main reason for the rest of 3,5 even sometimes 10 minutes is to maximise power output in the maximal even effort portion of the execution.

Hope this helps.

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Mario's avatar

Hello jack, what’s you opinion on skill acquisition to complement your training approach, like Juggling, football juggling, handstand, backflip, I feel like theses train the body in terms of of coordination and control, does implementing theses hold value, and maybe how would you approach it ? Thanks for the time ! Love the content !

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Jack Krucial's avatar

Skills & conditioning blend excellently.

For example you could play football and also develop an elite gas tank (where you juggle etc too).

In terms of handstack, backflip skillsets, it's the same concept, simply add them into the lethal gentleman movement prep / warm up section of your session and work on it.

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