I’ve been waking up around 3 am recently and have been unable to fall back asleep because my brain just turns on. I mainly just take magnesium before sleep and am pretty mindful of my light environment. Is there anything I can do to help sleep through the night or at least fall back asleep quickly without my brain turning on?
I have had a client with this exact issue & what you have done is built a habit of waking up at this time.
The biggest mistake my client made was went onto the couch and 'woke' his body up.
You have to train yourself out of this cycle by not using your phone if you do happen to wake up & wake up closer to sunrise, and ideally setup your environment with the natural circadian rhythm.
I also look at:
- Meal timings (eating too close to bed)
- Cardio (are you physically exhausting yourself enough).
- Brain dumping before bed (having the day prior organised already).
These are typically the rocks that move things the most.
What is the most optimal training times. Morning, Evening or night? I understand how crucial getting 8 hours of sleep is for recovery and want to get my sleeping right again.
Hey Jack. What do you recommend if I want to go further with sprinting? Any specific coaches/methods?
I've sloppily done the program, up to last phase (was 'distracted' by prep for a steep trail, so some weeks off then on again. I've built the work capacity, and mechanics via drills and conditionning though). Will redo and then want to go further, but not sure which approach to take.
Also once the sprint is safely mastered, would you recommend adding sprints to anabolic training days?
Second best option = keep an eye on this substack as I will be going into more advanced acceleration and max velocity methods.
I shy away from posting proper sprint sessions as risk of injury is very high and less than 1% of guys reading my posts can handle those demands without at least 6-12 months of solid work put in.
Thanks for the advice Jack 🙌 Would actually be nice working with a coach, can help spot mistakes or bad form faster.
What about gatekeeping riskier programs? Ask people to send proof of training (at least some videos sprinting, recorded times, I don't know).
And only mention these advanced programs at the very end of the back to sprint program in the excel. "If you've been through all this and want to sprint more, shoot a message and I'll send you the next program". Just an idea, you know best
For your nutrition article what would it look like for someone who trains first thing in the morning (5am, before work) what does that protocol look like?
I am refining the strength component in August, however for the Jacked mobility section, the rep ranges are to give you the largest stimulation of widest variety of muscle fibers.
Working in the 12-20 rep range will bias slow twitch fibers, and our strength based lifts at the start of the session bias the fast twitch.
I will make a more detailed article on this in the future.
Hobbies should be purely based on what you genuinely enjoy. For me, they happen to be sports (been an athlete all of my life). Ideally if you have a hobby that makes you fitter, make more money, more artistic & forge great relationships with solid people you're headed in the right track.
Jack do you recommend working out when you're too tired or after a night of drinking hha
Yes, cardio tends to work well for several reasons (easy zone 1-2 cardio).
- Flushes and sweats out the alcohol
- Heightens your alertness and makes you feel fresh
- Gets your brain ticking over more effectively
If I am super tired, I always opt for cardio, lifting heavy weights tends to beat you up more when you're tired.
Thank you Jack
Or would there be any specific exercises you recommend after a hangover or tiredness?
Hey Jack!
I’ve been waking up around 3 am recently and have been unable to fall back asleep because my brain just turns on. I mainly just take magnesium before sleep and am pretty mindful of my light environment. Is there anything I can do to help sleep through the night or at least fall back asleep quickly without my brain turning on?
Thanks
I have had a client with this exact issue & what you have done is built a habit of waking up at this time.
The biggest mistake my client made was went onto the couch and 'woke' his body up.
You have to train yourself out of this cycle by not using your phone if you do happen to wake up & wake up closer to sunrise, and ideally setup your environment with the natural circadian rhythm.
I also look at:
- Meal timings (eating too close to bed)
- Cardio (are you physically exhausting yourself enough).
- Brain dumping before bed (having the day prior organised already).
These are typically the rocks that move things the most.
Thanks for the response, I brain dumped before bed last night and did some light stretching and that helped!
Hello Jack!
I’ve just started playing golf for the social side, the Z1 movement and because I want a sport that I can try to master!
What are the best strength/power exercises or movements I should add to my anabolic sessions to build better striking power and to to move better?
For golf everything that’s in the anabolic protocol will do the job.
Rotational training and mastering the compounds is the best bang for your buck.
What bodyweight exercises I can do to do the LG protocol because I don't have an equipment
Squat: goblet squat, split squat isometric, pistol squat
Pull: pull ups / chin ups
Press: Dips, push ups (weighted + deficit etc)
These are going to build 80% of a bodyweight setup
What is the most optimal training times. Morning, Evening or night? I understand how crucial getting 8 hours of sleep is for recovery and want to get my sleeping right again.
Ideally afternoon works best. But not practical for a lot of guys (I personally try to get majority of my training done in the afternoon).
I often advocate against training too close to bed as it disrupts sleep & circadian rhythm.
Hey Jack. What do you recommend if I want to go further with sprinting? Any specific coaches/methods?
I've sloppily done the program, up to last phase (was 'distracted' by prep for a steep trail, so some weeks off then on again. I've built the work capacity, and mechanics via drills and conditionning though). Will redo and then want to go further, but not sure which approach to take.
Also once the sprint is safely mastered, would you recommend adding sprints to anabolic training days?
Best option = work with track coach.
Second best option = keep an eye on this substack as I will be going into more advanced acceleration and max velocity methods.
I shy away from posting proper sprint sessions as risk of injury is very high and less than 1% of guys reading my posts can handle those demands without at least 6-12 months of solid work put in.
Thanks for the advice Jack 🙌 Would actually be nice working with a coach, can help spot mistakes or bad form faster.
What about gatekeeping riskier programs? Ask people to send proof of training (at least some videos sprinting, recorded times, I don't know).
And only mention these advanced programs at the very end of the back to sprint program in the excel. "If you've been through all this and want to sprint more, shoot a message and I'll send you the next program". Just an idea, you know best
For your nutrition article what would it look like for someone who trains first thing in the morning (5am, before work) what does that protocol look like?
Most important thing is that you are hydrated (water + salt + electrolytes).
Second most important is getting in carbohydrates to fuel the session (will need to be fast acting so fruits, fruit juices etc work best).
Hi! , what’s the best way to get into peak fitness and strength for mma (ie which exercises)?
Conditioning: skill based drills is going to make up 80% of athletes conditioning needs unless you are literally a professional fighter.
Strength: build to the lethal raw strength standards, sport specific strength exercises are insanely overrated.
Hey mate, what was the logic behind the increases to rep numbers in this month’s anabolic sessions?
I am refining the strength component in August, however for the Jacked mobility section, the rep ranges are to give you the largest stimulation of widest variety of muscle fibers.
Working in the 12-20 rep range will bias slow twitch fibers, and our strength based lifts at the start of the session bias the fast twitch.
I will make a more detailed article on this in the future.
Best hobby for a man in his 20s?
Hobbies should be purely based on what you genuinely enjoy. For me, they happen to be sports (been an athlete all of my life). Ideally if you have a hobby that makes you fitter, make more money, more artistic & forge great relationships with solid people you're headed in the right track.