September 2, 2025 • 47 mins
Most busy people want to be fit, strong, and healthy—but who has hours to spend in the gym?
Jake Schum, former NFL player and elite performance coach, joins Running Free to share how you can maximize fitness with minimal time. Now a dedicated dad himself, Jake has built a blueprint for training that balances strength, mobility, nutrition, and recovery—all designed for real life.
We cover:
How to structure efficient training sessions that actually deliver results
The role of mobility and advanced movements in building a resilient body
Nutrition strategies that are simple, sustainable, and family-friendly
The best supplements and recovery tools for busy adults
Lifestyle and habit hacks to manage stress, sleep, and energy
This episode is practical, tactical, and packed with tools you can use immediately—whether your goal is losing 20 pounds, getting stronger, or simply staying in the game for your family.
Learn more about Jake Schum:
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______________________________________________
Build Fitness for the Long Haul.
Running Free helps you train smarter, live better, and build lasting strength in body and mind. Hosted by USMC veteran, health coach, and fitness nerd Jesse Carrajat, the show blends practical fitness advice with real conversations on mental health, addiction, nutrition, and the habits that build us up or break us down. Guests include world-class coaches, scientists, authors, athletes, and everyday people proving what’s possible.
Build the body, mindset, and lifestyle to perform for life — because the goal isn’t just to live long, it’s to live strong and FREE.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
If you don't have 45 minutes in the day, just look at your phone
and your screen time. I guarantee you're going to find
45 minutes right there. So it's just priority and that's
it. You know, we'll find time.
If you got to get up 45 minutes earlier, yeah, it sucks, but get
up and knock it up. I'm not one for excuses.
You know, I've, I've been through so much and I've seen
how how people can be. And so like, it's all about
(00:21):
prioritizing. Well, super pumped you here.
We'll jump into it. Everybody.
(00:42):
Welcome to Running Free. I'm here with Jake Shum.
How you doing, Jake? I'm doing great.
Thanks for having me on I'm. I'm soaked, you said.
Yes. I reached out to you.
One of your one of your reels hit me.
Actually, a friend forwarded it to me.
You're doing a lot of different things, a lot of cool things,
and hopefully in this conversation we'll jump into it.
But let's just start a little bit with your background to get
(01:05):
into the NFL, to be a punter, transition to a trainer.
It's like a really interesting story.
I want to hear from you. But I I feel as though there's
been a lot of like perseverance and dedication for you to get
where you are. But why don't you just give a
little bit about your your background if you could?
Yeah, you know, growing up I was, I was always very active,
you know, always sports all yearround.
(01:28):
My two favorite were football and soccer.
So kind of just kind of fell into it of all right, let's
combine both and ended up kicking a ball in football, you
know, so for for mostly punting and I would do field goals here
and there, but kind of at a certain point just realize I can
go to college for it and startedat Division Three, worked my way
(01:49):
up to Division One. And then after college, it took
four years and five cuts before finally even landing on a roster
spot. So I knew I had the ability and
it was kind of just one of thosethings.
I'm like, you know, if I just keep knocking on the door,
someone's going to open it eventually.
And it was the training that really kind of pushed me to kind
(02:10):
of like really believe in myselfbecause I was just getting
stronger year after year. And I had to make up for it
because I'm not like crazy tall guy with like most punters where
they got these long legs. So I had to make up for it with
like strength and power. And it's just, it kind of really
what gave me that boost and, andgave me that strength.
So, I mean, I could compete withanybody.
(02:30):
And that's that's where like I really just grew a lot of
confidence and I just felt like I could go against, you know,
the best guy in the nation and and be able to hold my own or be
even better. And and finally landed that
roster spot where it was more oflike a relief if anything, since
like I was trying so hard for solong and I felt like other jobs,
I should have probably won it. But wish with the NFL, you just
(02:53):
never know what's going to happen.
And, and yeah, played a year in Tampa, year in Green Bay,
unfortunately hurt my back, which took me out of Green Bay
and then tried making the XFL run in 2020 and then COVID shut
that down. So it's been a whirlwind.
But fitness became such a huge part of my life and I knew how
much it helped me. That was always something I knew
I wanted to do after football. So that's if I could take what
(03:17):
I've learned over the years, youknow, and help other people.
That's that's what I wanted to really get into.
So it was really rewarding everything I've done with
football but and it set me up for the next chapter and phases
of my life, which has been pretty awesome.
How, how long have you been focusing on it, man, 'cause
you're, you're crushing it. You've got a big platform.
You look absolutely incredible. So clearly you know your stuff.
(03:40):
Like, how long have you really been leaning into that?
So I mean, I, I say I've probably been lifting
consistently for like 15 years doing, you know, that the
football workouts, I probably was lifting kind of here and
there before. You know, when you're in high
school, you're looking at the old bodybuilding magazines and
just following chest day and, you know, crushing nose out and
then football workouts in college with the team.
(04:04):
But doing this, the style systemthat you see in all my videos,
I've been doing roughly since 20/12/2013.
And you know, I tried to steer away and kind of go back to, you
know, I'm, I'm going to do like a push pull thing for a while or
go back to maybe a bodybuilding split or a little bit.
And it only lasts like a week ortwo because I love the system I
(04:25):
do now because it hits everything.
And I had to stay a certain weight and not gain too much
muscle while pursuing football or playing because I didn't want
to be too bulky and slow. So I tweaked my training just in
the slightest when I was done, which was a couple years ago, I
think like 2020 through 20/22/23.
(04:45):
And that's where I wasn't afraidto maybe pack on a little more
muscle, but I actually weigh less than I did when I played.
I play my playing weight was like 210 two 12 and I'm
currently around 2O32O5 consistently right now.
I'm going to be super selfish for the rest of the episode and
just figure out how to hell I can look like you and how my
listeners can look like you. So we're going to, we're going
(05:08):
to jump into some tactical stuffand I'll and I'll just, we'll
start like kind of high level. We'll just start with a bigger
question. But if you're if you're busy and
you're maybe time sensitive, youknow what does an efficient,
well-rounded training program look like?
So that's why I really like the system I've done is like it's,
(05:30):
it's a lot of upper, lower splits.
So I feel like you get so much more done with upper and lower
and you can hit multiple, you know, muscle groups multiple
times a week, you know, comparedto doing, I mean, you know, get
people doing your chest day or push day and then they're not
hitting that for who knows how long because maybe you got it,
you're planning on doing it twice a week.
You get caught up with something, you missed it.
Now you're not going to hit it for like a week later or me
(05:54):
because I'm able to and because I embrace training and I love
it. I train every single day, but
that doesn't mean I'm training as hard as I can every single
day or else my body would be breaking down South.
I split it up. I have my 3 upper, my 3 upper
days. I have my 3 lower days, Sunday's
optional day, which I'm in thereanyway.
So, so it's like my bro day. I call it like maybe some arms
(06:17):
or just like a full body circuit.
Just get the body moving becausefor me mentally, yeah, I just
feel better from it. So I have, you know, majority of
my clients do an upper lower splits because we can knock out
a lot. It's a lot of super sets and
triceps and it just kind of keeps you going.
So there's minimal rest time. And if you can't find that, I
(06:39):
say 45 minutes and a lot of people say half hour, but I'm
like, if you don't have 45 minutes in a day, just look at
your phone and your screen time.I guarantee you're going to find
45 minutes right there. So it's just priority and that's
it. You know, we'll find time if you
got to get up 45 minutes earlier, yeah, it sucks, but get
up and knock it out. So it's just, you know, I've,
I've had those days, minimal sleep and I'm like, all right,
(07:01):
I'm getting up at when I was away, or was I?
I was away over the summer and Ihad stuff all day long.
I got up at 3:45, knocked out myworkout and carried on with the
day. But that's just my mindset.
I'm like, I'm going to I'm not one for excuses.
You know, I've, I've been through so much and I've seen
how, how people can be and it's like it's all about
(07:24):
prioritizing. So that's, that's it.
We'll find. That way and mindset.
Yeah, for sure. And mindset take take away there
from Jake's basically like you might you might not think you
have the time, but audit your day.
I bet you you can pull 5 minuteshere, 10 minutes there, 5
minutes there, 10 minutes of scrolling before bed.
Yeah. And that equates to that extra
45 minutes that you need. I'm going to double click on
(07:45):
your 3 upper 3 lower because it sounds like that's what you do.
So can I assume that let's just say we started a week on a
Monday, It's like AB upper lowerwhere you're doing upper, lower
and that would be Monday, Tuesday.
Here's the fun. Wednesday back to Upper SO.
What I do actually, what I have a lot of my other clients do,
but it's a preference thing because some people just like
(08:06):
going back and forth. I'm crazy enough for I start my
week Monday with heavy lower andthen Tuesday is a volume lower
day and then it goes opposite heavy upper, volume upper.
And then I go dynamic lower, dynamic upper.
And then I hit, you know, my, myoptional day.
But, and a lot of my clients like it.
I mean, it's kind of like one ofthose things where we like, Oh
(08:26):
my God, two leg days in a row and then, but then you knock
those out by the time Wednesday comes and you got that heavy
upper. It feels so good and then you
crush those out. But some other people too, I do
that back and forth. So it'll be like a heavy lower
or heavy upper volume, lower volume upper, you know, and then
dynamic, dynamic. So, but it depends on how many
days too. If we just do upper, lower,
(08:48):
upper, lower, you know, some people can only knock out four
days a week. So it's just adjusting and I
adjust for each person week on aweekly basis.
Got it, got it. And I'm assuming like in, in
your model, are you doing a lot of your like nasty big compound
lifts on that first day and thenthe second day a little bit back
off like the real central nervous system tax and stuff
(09:08):
doing more like machines and lighter stuff?
Or is it just so you're just blasting?
Yourself both days yeah. You want to treat it almost like
recovery. So you know, it's like movement
is key, you know, so movement isblood flow.
And that's what it, it almost like fresh, like get your legs
fresh again. So like if you knock out, yeah,
(09:29):
all those drooling tough exercises, like we all love
those heavy Bulgarian split squats.
You know, everyone's smiling doing those.
Or you know, your heavy squats, heavy deadlifts Monday.
And then when you come in Tuesday, that's my jump day as
well. So I hit my jumps and, you know,
just real high volume, usually like moderate weight.
You can go really light. A lot of band work as well.
(09:50):
So it's just like, for example, if you're doing like lying
hamstring curls, we're busting out either for time for 30
seconds or high reps of like 2025 reps.
So it's just kind of getting enough of like getting that
pump, getting that blood flow into that muscle and just kind
of flushing out all the garbage in there and just getting your
legs moving again, 'cause the worst thing to do heavy leg day.
(10:11):
And then just sit around, you know, or you go upper, you know,
where you're still not not getting that extra work in those
legs. And that's what it is.
The basis of these workouts is GPP, which is general physical
preparedness. We it's, it's building your base
up. So I feel like my base is so
strong, you know, that I can do a warm up and it's almost like
(10:32):
people's workouts because I've built up that GPP so much.
And that's, that's what it's kept me healthy.
It's what's kept me really strong.
And GPP is, is those Tuesday, Thursdays for me.
It's just getting that high volume, getting those accessory
exercises and getting that body moving.
It's just like extra reps of extra strength and it just adds
up over the weekend over time. So, you know, I'll be knocking
(10:55):
out all this hamstring work, youknow, hit over 1000 hamstring
curls in a week and you just didit on that one leg day that you
have scheduled in a week. So, you know, it's like that's
where those numbers make a difference.
You know bro splits for king forlike a decade and then now you
hear a lot more about the importance of hitting your
(11:15):
muscles with more frequency. So can I assume then based on
what you shared so far that hands down it's not like hey do
1 upper body workout and then see you next week.
People should be focusing on hitting all of their muscles at
least twice a week, and if they're a freak like you, 3 * a
week. Yeah, absolutely.
I'm I'm all about volume, but ina smart way.
Like you don't want to hit heavyvolume all week long.
(11:37):
You're going to end up destroying yourself.
But you know, for me, it a lot of people will ask about my
shoulders. Like, you know, it's like either
think I'm on something or whatever, but I'm like, I, I
swear by the volume of like doing YS&T's and different
variations of it. And that's the other key to it
too. It's I'm not just doing, you
know, barbells and dumbbells, but I'm throwing bands in there.
(11:58):
I'm throwing chains. I'm doing stuff that's throwing
my balance off the support. Just those different variations,
YS&T's and just light shoulder raises 3 to 4 times a week.
I'm like, that's what has helpedbuild up so much of my muscle
overtime. Look, life can be hard and
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(12:18):
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(12:41):
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(13:02):
Right. If someone's listening and they
hear, you know, training 6 * a week and they heard our advice,
find you can find the time in the day.
But let's just say hypothetically, someone's easing
into this. Their body, their essential
nervous system can't take on that volume and intensity yet
with the goal of like ramping up.
But if someone has less time, they just don't have the time.
(13:24):
And let's just say they can dedicate five days a week total
to training, including cardio, which we haven't hit on yet.
What would be maybe like an entry point where they can still
get some of the important principles like frequency and
volume and stuff, but what wouldbe like maybe a little bit like
scaled down version starting point as far?
(13:44):
As training goes, yeah, I mean, 5 would be great.
You know, I, I have a lot of beginners and I try to get them
at least at four days a week, you know, because then you at
least get a upper lower, upper lower.
I mean, bare minimum, if we're just getting three, I'm like the
results will come slowly, but atleast then you can almost do
like an upper, a lower and then like a full body, but it's being
(14:05):
efficient with that time. Hey, I only got 40 minutes.
And then so again, you got to have all your rest times in
there and there's no messing around in between each.
And again, we're you're most likely not going to be able to
hit your big heavy movement likesquats because it's just going
to take up way too much time unless you're super setting with
it, which is something that I really like to do.
I'll go like squats and do like jumps with like some dumbbells,
(14:28):
but I always like super sets andtriceps.
Like that's something I swear by.
Just keeps you moving. But again, it depends on your
goals. If you're trying to get into the
bodybuilding and the building, you need that extra rest time to
get the most out of that, that lift and, you know, really break
down the muscle and that's why you need those more of those
heavy days. So it just depends on that
person, their goals, What are they trying to get out of it?
(14:51):
But most of the people I work with is, hey, I want to be able
to train as hard as I can, stillbe able to feel good and
function the next day. Well, you know, I'm playing with
my kids or walking up the stairsbecause that's what gets people
kind of like rundown is like, they train so hard right away or
they're always way too sore and it just hurts to sit down, you
know? And that just kind of like takes
(15:11):
the motivation out of it all. Right.
So let's just say somebody has, we're going to go 4 days of
strength training because again,we didn't talk about cardio.
We're going to go there and let's just say you program it
Monday, Tuesday, Thursday, Friday.
I want to just double click on one upper body workout, let's
call it the first one in that scenario and 1 lower body
(15:33):
workout. Walk me through how you would
program that upper body workout.We start usually just kind of do
like a real quick warm up, whether it's just like a a quick
foam roll or something that is kind of like a full body
movement. Like if you have a medicine ball
slime just kind of do like chestslams in the ground, usually
(15:54):
some like YS and TS with some dumbbells, just kind of like
stealing those extra Rep reps band pull aparts set of like
maybe like push ups just to kindof get things falling.
Usually only takes like 5 minutes if that, but it should
just be like boom boom boom. You're just kind of getting the
body moving. If depending on the time, if we
have like good amount of time, we'll at least try to get that
main lift in. So like we'll do like a heavy
(16:18):
bench superset. So we'll do something like maybe
like reps of like 10864 for bench press going right into
failure for push ups. And you can always change the
variations of those maybe right on the ground or bench push ups
or decline. So do that three to four times
and then kind of go into anotherheavy chest or upper body
(16:41):
superset might do more of a pull.
If we started out with that, that push then might do like a
heavy lat pull, like reverse latpull down into a single arm
dumbbell row and knock those out.
And then might go into like a couple, maybe 2 sets of triceps,
which could be shoulder press. You're hitting your banded, I
come front and over. So bringing the bands up and
(17:02):
over back to the side. And, and one of those are some
plate raises kind of go through that low circuit because I like
the plate raises because you're squeezing your chest a lot while
you're doing that. And you can just change your
hand position and then right at the end might do like an arm
burnout. And sometimes I might even turn
into a giant set. So it might be tricep like rope
(17:23):
tricep extensions right into banded tricep extensions for 30
seconds and then dumbbell curls right into banded hammer curls
for 30 seconds. And you go through that.
And I mean, by the time you do all that, you're get, you're
crushing. You know, anywhere from like 8
to 10 exercises is usually what I'll aim for.
And then that really, really utilize the time, but it's just
(17:43):
go, go. Hearing that heart rates
probably up during that whole thing because you're doing so
many super sets sounds like little rest.
Any like intentional kind of like isolated cardio, whether
it's like 10 minutes of HIT at the end or like throw them on a
treadmill for 30 minutes. Or do you keep cardio kind of
separate from the strength training?
If they're going to do more of like a long cardio, like, yeah,
like a treadmill or elliptical or something like that, I try to
(18:05):
keep it separate. But I mean, if you just don't
have that time, you know, to do it later in the day or whatever,
then yeah, we'll do it after. But I like to feel like the
workouts are such, you know, like a faster pace and you're
really pushing. If you're pushing yourself
enough, you should almost feel like you're getting those
benefits from, you know, from the workout itself.
(18:26):
So I kind of always joke around,I'm like, So what do you do for,
you know, people ask me, what doyou do for cardio?
I'm like lift weights faster, you know, So I like.
But. Yeah, but but yeah, so that's
kind of where like if you can kind of get that full body, you
could kind of turn into that circuit or, or I'll throw
something a little more dynamic in there.
So it's more of a full body exercise, but kind of like those
(18:48):
dumbbell thrusters, you know, with like the push up pop up
curl press. I mean, you do 10 of those at a
heaviest weight, you're going tobe gassed.
So and that's like the, I call it like strength cardio.
You know, I feel like you're going to get way more benefits
doing that type of stuff. I mean, unless you're planning
on running, you know, like doinga race or this or that, I'm not
one to just just run, run. I've been doing it recently just
(19:10):
and I hate it. But I have some secret things
coming in the in the future. So I'm kind of training for.
But other than that, I'm gettingmy cardio from my box tunes, my,
you know, jump roping, sled pushes, tire flips and that type
of stuff. So it's, it's, and that's more
fun for me, you know, and that'skind of the biggest thing for
(19:30):
people is that if you just make someone do something they hate
over and over and over again, they're just, they're not going
to be motivated to do it. So you have to find those things
that people are going to like and enjoy.
And that's part of, you know, building that relationship with
that client and adjusting what Ido weekly.
So then we figure out and fine tune what works for them.
(19:51):
You know, 'cause it's nothing's worse than doing something you
hate every single day. Yeah, Amen to that.
You know, Zone 2 cardio has become quite the viral talked
about thing. It's right up there with cold
plunges. What's your what's your kind of
take on basic hearing on what you just said?
Anyone that's like kind of sold on the idea that Zone 2 cardio
(20:13):
is good if not for fitness and aesthetics but for health span?
I think if it works for them, great.
And I'll say the same thing with, you know, diet and
everything else. It's like if it works for you,
then do it, but it doesn't work for everybody.
And zone 2, it's like might be boring for a lot of people, so
it's not going to work for them.And I think it's just kind of
like could be a fat thing like like anything else and all these
(20:36):
different diets and, you know, different style of lifting.
And, you know, I found what works for me and it works for
really well for a lot of my clients.
And they enjoy it because it's so different.
And they're they really don't know what they're going to get
hit with next for the next week.So it's just kind of keeps them
on their toes. But it's it's possibly changing.
So yeah, the Zone 2, you know, it benefits a lot of people.
(20:57):
And you know, it seems like there is a lot of, you know,
good research on it that shows that it's really efficient and
effective. But I know that zone 2, a lot of
people get really bored doing that type stuff.
So like, you know, it's like, oh, you know, in the morning,
hit that facet cardio and hit that Stairmaster for an hour and
a half. I'm like, I know I don't want to
do that. And like that just sounds
(21:18):
miserable to me. So I feel like it's not going to
be efficient for me because I know I'm not going to do that
long term because it's just likeeveryday I'd be going to that
just hating the fact that I'd have to do it.
You know, I get it for people that have to do shows and this
and that, there's just a certainthings you just can't really get
by. But I'm like, if you're trying
(21:38):
to lose weight as well, I'm a firm believer you got to be in
the deficit. You know, it's like, and usually
the people that aren't aren't really tracking as much as they
should be. Yeah, yeah.
And it takes so damn long. I mean, the recommendations,
most people agree. It's like you need 90 minutes a
week of intentional Zone 2 training to get the intended
yeah, kind of health span longevity benefits.
(22:01):
And your, your wheelhouse is really about efficiency.
I mean, busy driven dads, busy driven parents moms.
So to your point, man, it soundslike what you're recommending
works for those people because you're in and out.
You're getting your cardio within the strength training
session. It's itself.
But then you also have the opportunity to build muscle,
which is, I mean, it, it, it makes sense to me.
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Can we hit a lower body workout because you you kind of went
into nutrition and I definitely want to talk about nutrition,
(23:08):
but same same kind of, you know,question there.
So let's just say it's Tuesday. You did what you did on Monday.
Now it's time for lower body day.
I can't wait to hear this one. But what's that look?
Like, yeah, so it's kind of a, you know, kind of like that same
concept usually kind of hit a little less exercise with lower
body just because I feel it's just a little more taxing.
(23:28):
You know, lower body is almost just still like a full body.
You know. I mean, if you're doing squats,
say we're just going to have a squat day.
Kind of same thing with the warmups I have my a lot of my guys
always do. Like if you, if they're
available to you, like those little loop bands around the
knees, like the lateral walks back and forth, get the hips
blown up. I like to do a lot of wide stand
stuff. So dumbbells or kettlebell sumo
(23:50):
squats, dumbbell jumps and this all part of the warm up, just
rolling out a little bit and just again, it's just one after
another, just kind of get thingsfired up a little bit.
You don't need these long 1530 minute warmups.
Like you could just get in, do similar movements and what
you're going to be doing for your actual exercises to make it
quick and explosive. And then just hop right into
(24:14):
like I said, we'll start with like a squats and whatever the
numbers are for the upper body or vice versa with like the legs
much I keep the same. So again, we'll do the 10864 and
I'm going to super set that withdumbbell squat jumps and it
burns and you're going to do like 10 of those.
So that's a nice little super set.
You're doing that for four sets and then going to something
(24:36):
heavy, alternating single leg stuff like a barbell safety
squat by reverse lunges or dumbbell step UPS or Bulgarian
split squats or like something like that where you're doing
kind of a single leg movement. I might kind of keep that theme
where I do that and then I mighthit the hamstrings a little more
and do like a single leg RDL. So kind of hitting that that
(24:58):
heavy, that heavy superset again.
Or like I really like belt squats, you know, so you might
hit like a belt squat with one of those leg exercises and then
kind of hit more of that somewhat higher volume.
So then single leg hamstring curls, you know, banded
hamstring curls, lateral hip walks, adductors, adductors like
(25:19):
Copenhagen's, like where you're going to get some isometric work
and something that a lot of people don't do and they, they
realize how hard that movement actually is.
And I like doing a lot of stuff where you're holding weight in
front of you because it gets your back working a lot more
too. So either dumbbell or Med ball
squats or Med ball walks, you know, kind of like a strongman
(25:40):
style thing. So that's again the
conditioning. You're holding a heavy Med ball
and you're walking back and forth, you're holding it
tighter, making it a little harder to breathe.
Like that's strength conditioning right there.
So again, you're kind of gettingyour heavy, your Max superset,
then you're kind of getting yourlittle heavy superset and then
maybe one or two of those triceps with a little more
(26:00):
volume of like 10 to 12 reps with the hamstring curls, the
lateral walks, the Copenhagen's.And if there is time, depending
on people, I always try to throwin corn there as well every
single day. So heavy AB work on heavy days,
on the volume days, it would be more ice, you know, isometric
work like side planks, weighted planks or just something
(26:23):
opposite. If I'm doing heavy crunches,
weighted crunches, the next day I'm going to try to do something
more like maybe rotational or side side plank to kind of hit
more obliques and just like yourwhole erectors and and
everything like that. But I'm always trying to do core
work every day. Just you can't go heavy all the
time. You got treated like everything
else, you know? So it's like these people are
just doing crunches for like high reps, but you're just
(26:46):
working out your neck more than anything.
So right. Right, right.
So, OK, so in that scenario, this person's training four days
a week, we'll say Monday, Tuesday training, Wednesday off,
Thursday, Friday training. You're doing some core work all
four days. Yeah, all four.
OK, got it. What is the rest period?
So let's just take that lead exercise for the lower body day.
When you're doing the 10864 and you're super setting with box
(27:10):
jumps, let's just say that's what you chose for that day.
What's the rest? So you do your your set of 10,
set one, and then you do your box jumps.
How long are you resting before you get back under the bar?
A time crunch, I'll say anywherefrom a minute, 30 to 2 minutes.
If we got some time, I'll shoot for that two to three minute
time, but I don't want to waste any more time over going over 3
(27:30):
minutes. So, but yeah, you'll be, you'll
be gassed a little bit. Yeah, oh for sure, man.
I just do straight sets of squats.
So now you got me. Wanted to challenge myself.
I heard you say safety, safety bar.
Safety bar, squat. What was that?
Safety squat bar it's called? I just bought 1 squat.
Bar the s s bar? Yep.
Just bought one. Would you just if if someone has
access to that equipment and they wanted to do squats, would
(27:52):
you recommend that versus a traditional Olympic bar?
Yeah, I'll always choose anotherbar over your typical Olympic
bar. It's so violent on the joints
and everything. That's why I, I rarely bench or
squat with like a regular stiff bar.
If you are, you know, seen like band bell and they got like the
rhino bar and stuff like that. It's got like that flex to it
(28:13):
and you'll get like a little bounce out of it.
But especially on my dynamic, myspeed days against bench where
you're, you're just trying to beexplosive as possible.
It's got enough give where it just takes the your shoulders
and elbows just feel way better benching with that.
And then with squats, I really, I highly recommend the the
safety squat bar. It just puts it kind of
distributes the weight a little differently and sits on your
(28:36):
back differently to, you know, kind of protect your spine a
little more. But still at the end of the day,
you need to know your proper breathing and bracing.
And that was my big game changer.
After I got it injured, I kind of had to take a step back and
rebuild myself the right way to make sure that everything was
strong evenly. But and that's kind of where I
really got into, you know, the belt squats more and like the
(28:58):
safety squat bar and different bars.
But I'm trying to figure out like a true Max just with the
regular bars. I'll kind of do it here and
there. But yeah, you'll that's why
you'll probably rarely see videos of me using a stiff bar.
So hearing from you, Jake, you're saying ain't no value in
those conventional bars unless you're competing in like a an
actual tournament or something? Yeah, and it drives me crazy,
(29:22):
but I get the benefits. But I, I understand a lot of
issues with the two, like like seeing these strength coaches
with like football and stuff. You're having these guys who
aren't Olympic power lifters still doing hang cleans and, and
power cleans and snatches and this and that.
I'm like the safer ways. Just use dumbbells.
You know, it's going to be way safer for you.
(29:44):
And you know, same with deadlifts.
If if you're not confident in your athlete or the athlete self
isn't confident doing deadlifts,conventional or sumo, I put them
on a trap bar. You know, that's like there's no
shame in doing that. But you know, if that person's
not strong enough, don't put them in that bad position with
like a barbell, Like I trust myself and especially with all
(30:04):
my experience doing it, but you know, it's like I have certain
kids and certain adults and I'm like, we're going to do this
instead, you know, with like thedumbbells because there's just a
little free motion there. But when you're doing the
Olympic style lifts for reps upon reps, you know, with a
stiff bar, I feel like it's justa matter of time for something
not too great. It's going to happen.
And that's why, you know, this just, yeah, I'm, I'm not, I have
(30:28):
a big issue with those, those big powerlifting movements.
They're like Olympic lifts, you know, that people are doing for
reps when they were made for kind of more like a single Rep.
Yeah, I know. I'm with you, man.
And for anyone that hasn't trieda trap bar, which Jake
mentioned, and if you, if you'redoing dead lifts, just dump,
just try it with a trap bar one time.
Anatomically, it's just so much more natural to lift the weight
with your hands by your side versus awkwardly trying to clear
(30:50):
your knees with 315 lbs. I mean, it just feels right is
the way I would play, you know? That's why I want the sumo after
my back like I used to Conventional all the time before
and also conventional here and there but never Max out sumo.
I'm not afraid to Max out, but it's just, it just feels better.
You're in a more upright position, you're getting your
glutes and your hamstrings more engaged.
(31:12):
And I feel personally it's just safer.
But at the same time like that'swith caution because I know how
to properly brace and control mybreathing and this and that.
And that's something that I justdrive into all my clients head.
Like I want my voice to kind of constantly be in your ear Brace,
brace, brace. So but yeah, the trap art is
great. I use that when I was recovering
(31:33):
as well. So it's, it's just like, you
know, it's like, again, there's no shame.
It's like you're still lifting this amount of weight, the trap
bar, like that's impressive. You know, it's just you don't
need a bar where you put yourself in a bad position
trying to go over your knees andthen now you just hurt yourself.
Yeah, agree, man. Agree.
All right, Jake, so you started talking about nutrition earlier
(31:53):
on, so I'm just going to ask onequestion.
I bet you we can hit everything on nutrition, but I'll just ask
it this way. What?
What do you advise your clients around nutrition?
If we're if we're trying to get results gaining or losing like
you have to track and I've been,I've been on both sides where I
have been really good at tracking everything.
(32:14):
And that's usually when I'm trying to really make a cut or
I've kind of eyeballed it and I thought I was eating good and I
was, you can still eat good foods, but then completely be
off on your calories. So it's a pain in the butt.
But I like, I tell them like, ifyou want the results, you need
to track everything. And that includes like all those
little oils you put in when cooking and this and that
(32:35):
because people that don't track that stuff like, whoa, why am I
not seeing results? Well, did you count those
condiments? Did you count the, you know, the
oil you're cooking with the butter you put on this?
It's like all those little things add up so much.
If you really want to make big changes, track.
But then you can get to a certain point, you can eyeball
it if you're not trying to be strict.
And that's where I'm at. Like I'm, I know the exact foods
(32:56):
I can eat. You know, I, I know, you know,
for breakfast, I'll do like an egg or two and then like a
couple egg whites and I'll have like a yogurt with it and, you
know, throw in like my Sriracha sauce, which is like 0 calories.
And then I always do like a sometype of bowl like chicken, like
or ground Turkey rice, broccoli bowl.
And I would just change those ingredients, maybe ground beef
(33:17):
one day, sweet potatoes, you know, brown rice, white rice.
So you need to find less core foods and just make it work for
you, you know, each day. And that's kind of like what
we've, what I find out like withmy clients and what they're
willing to do and the time they have.
Yeah, how many calories do you eat a day, Jake?
At two O 5. I'm roughly probably like that
(33:38):
2300 to 2500. Man, I got to scale back.
I weigh 185 and I'm eating more than that and I'm I got to scale
it back. I'm going to throw out some kind
of buzz phrases to you and just get your kind of like knee jerk
reaction to it. So carbohydrate timing, does it
matter? Yeah, I mean the right carbs
(34:00):
too. The the tricky part with diet is
just everyone responds so differently to things like I can
eat approaching pancakes at night and I'll wake up starving
the next morning and I'll be like, I'll feel lean.
I know someone else I can do thesame thing and they'll be like
bloated and whatever. So it's just it's, yeah, I
believe in timing for the right person.
(34:21):
Got it. OK, intermittent fasting, yay or
nay? Love it.
Love it, you do it like what I did.
What's your window? What's your fed window as they
say? Usually I, I try to keep it
between about 12:00 and 8:00. So I kind of just fell into that
whole thing. But I work better without food
in my system and that's just howI am.
So and then it just crunched that window.
(34:43):
If I miss a meal, I have 5 planned for the day and I, I
only get 4. Oh well, it helps me in my
deficit, you know, especially when I'm trying to cut, you
know, so but then I sleep betterbecause I'm not eating past 8:00
when I'm trying to go to bed. Yeah, I'm with you.
So you train in the morning fasted then?
Yeah. OK.
Pre workout, you take something?Yep.
(35:05):
Yeah, so it's it's probably not technically a true fast because
I drink pre workout, you know, Iknow the true fast was like
water or tea, you know, but foodwise, yeah, I won't eat anything
until noon or a little later. OK, cool.
And then you just you started tobreak down how you eat.
It just sounds like it's pretty well-rounded.
Like you have your fats, you have your proteins, you have
(35:26):
your carbs. But if you had to choose, and
I'm forcing you to a, I'll call it a nutritional lifestyle and
things that come to mind like a Mediterranean carnivore, but
there's come up. Would you just advise people
like eat the right foods and don't get too caught up on like
following like a nutritional lifestyle or do you have like
one in mind that you typically kind of advise?
(35:46):
Yeah, it's, there's so many out there.
I feel like everyone's just trying to make their mark of
just like, you know, I'm following this diet of this new
fad and, and maybe it's work forsome people.
But at the end of the day, just you need to track and find the
foods you like to make for you. Because again, it was just like
when I was talking about workingout.
If you're eating something you hate all the time or you can't,
(36:08):
you can't maintain, you're just not going to stick with it.
So it's, it's just finding thosecore foods and if you can do it
in a way, again, if you're a busy parent, you're not going to
be able to cook every single meal of every day.
So you have to kind of cook somethings in bulk, cook the things
you like in bulk, you know, and then have a couple of fresh
meals. For me, my fresh meals are
breakfast and dinner. I always have like kind of like
(36:30):
a big salad for dinner, but I changed the protein.
Salmon, steak, you know, chickenor or tuna, you know, just kind
of always changing that. But it's always a big salad for
breakfast. I again have like a cup of egg
whites, maybe an egg, maybe two eggs in there.
Sometimes I'll throw a little rice in there for some extra
carbs, yogurt. So those are my fresh meals in
(36:52):
between. I'm so busy during the day.
Those are what I call my filler meals.
And that's where I'll have like my bowl, you know, So I have
that ground Turkey, that ground beef that's all cooked in bulk.
I have potatoes and rice cooked in bulk.
So it's just like scoop, scoop, scoop, microwave, eat it, you
know, and that's something you can easily pack and bring with
you if you go to work or, or whatever.
(37:13):
And then the other meals are just kind of like small or high
protein things like a packet of tuna or cottage cheese with some
blueberries in it. And then the other one's kind of
like call it garbage protein ones, where does it might be a
protein bar or a protein shake or something, you know, but it's
still like getting something in your system and, and this and
that. So those are like my 3 filler
(37:34):
meals and then have like my I have more fresh ones at the
start and the end of the day. But that works for me because
I'm like I'm not going to cook every meal of every day.
It's just not going to happen. Cool man, one more I know you're
you're pressed for time so let'shit supplements.
You talked about a pre workout. What is your recommended
supplement stack? What do you advise?
So I I use Ng nutra they have a couple different pre workouts.
(37:57):
I have different ones with different amount of caffeine for
each day. So like a real intensate.
It's got like the one that's gotlike the crazy like 300
milligrams of caffeine. So I'm, I like the caffeine.
I like the little boost from preworkout.
I know some people don't. So you can always get the stem
free one. That's good.
It's got the, you know, it's gotbeta in it, but creatine is a
(38:19):
must. I swear by creatine.
I, I think everybody should takeit, not just, you know, what
does physical standpoint, but defining more stuff mentally.
Protein shakes only if I'm like on the go or just I just need
something quick. I try to get all my protein
mostly from food. But if I just, you know, I'm
(38:40):
really crunched on time or just need something, then I'll throw
that in. So pre workout and same with
post workout. I'm kind of like depends on the
mood, where sometimes I just like to sip something after a
workout and it's more of just enjoying that aspect of it and
the taste. But again, getting all my
nutrients from food is the main thing for myself.
(39:01):
I mean, you can get all the supplements you want, but you
can't outrun a bad diet, you know, And that's kind of like
what I say. So like to your typical pre
workout, post workout creatine, protein powder here and there.
And those are what I take for supplements.
And I got like my other like other vitamins like magnesium,
zinc, you know, vitamin CDK 2B complex.
(39:23):
And those are kind of like my main ones for just kind of on
the side. So this next question, probably
last question for you, but just around like I'll call it like
lifestyle habits. It seems like recovery wise,
you're not putting a lot of space in between your training,
you're training 6 * a week. But any kind of like lifestyle
advice you would give to make sure that they're recovering to
be able to sustain their fitnessgoals?
(39:43):
Yeah, and I'm huge fan of recovery.
That's probably where I got majority of my recovery tools is
when I got hurt and I was like trying to fix myself.
So I got the recovery boots, I got my own grass thinning set,
cupping set, which I feel is more kind of a fed facing, you
know, But I mean, if you do it right, I felt like the most
beneficial thing with cupping was 1.
So if you're on your arm, we gottwo cups here and then you have
(40:06):
one in between and you rub it back and forth.
So one that you actually can move.
I think it can. I love the grass inning because
you can kind of get into a stretch and you just, you know,
scrape whatever is kind of like bothering you and that really
gets, it almost feels like a stretch and you're kind of
getting the blood flow to that area.
So grass inning. The compression boots, I really
(40:26):
like the Thera gun I have, I think is by like hyper ice
rolling out, like body temperinguse, not using foam rollers, but
steel rollers. That's what's going to get
mixing because foam rollers we kind of just call props.
You know, it's it's not going toreally do much on the you'll get
a little bit of, you know, release out of it.
But I mean, I would say at leasttry to it's going to suck, but
(40:49):
use APVC pipe. But if you have like the steel
rollers, like that's, that's what's really going to, you
know, dig into that muscle and force change.
You know, you could stretch all day you want, but your muscles
are just going to go back to, you know, the the length they
were at. So you need to kind of add that
extra to it contraction while you stretch.
So I like stretching, but you got to make sure you're working
(41:11):
while you're stretching. And that's what I would say like
rather than sitting on the couch, you know, go on the floor
and stretch and watch TV, you know, and that's kind of
something that I'm embedded in my brain at a younger age was
like, I'd be holding stretches and and, you know, to get more
flexible for punning rather thansitting on the couch.
And then people wonder why they have back problems.
(41:33):
Your lower back is at such a poor position when you sit in
the couch and, you know, so and your hip flexors short.
And so it's just, there's so many things like minor changes
like that that I'd recommend. But the cold plunge, yeah,
that's new to me. I did it the most consistent I
was with it was like back in college, we do it after like a
(41:54):
hot practice or when I was in the NFL.
You kind of do like a little hot, cold contrast, which I
really liked that you know, you can almost feel the difference
instantly when you go back and forth.
So this is new to me. I've only been doing ice bath
with a polar dive for a couple weeks now and I've been just
trying to play around with timesto see when the best time is.
And for me, I haven't really noticed a crazy physical
(42:17):
difference, but mentally I, I love what it does because it's
almost like, Oh my God, it's going to suck.
You know, you're like every timeyou go, yeah, it's going to
suck. But when you do it and when
you're done, like you feel like so accomplished and you do get
that dopamine rush and you feel that, that burst of energy.
So like doing it early morning before I train my morning
clients, it just helps me. I just feel like, you know, I'm,
(42:39):
I'm more upbeat already then I already am, but like more
energy, you know, I feel more awake and alert.
The other night I just did it closer to bedtime, which was the
first time. And I felt like I slept pretty
good because I feel like my my core temperature was down
because I always feel like I sleep so hot.
So I'm going to play around withthat a little more.
So I'm still figuring that out. But I love like the almost like
(42:59):
the challenge of it. Yeah.
Yeah. Saunas.
I love saunas, but mostly just for like recovery, just just
just active work, you know, likerolling out the grassing, the
the stretching with the contraction bands, using all
those. And, and it's, you got to treat
it as as just as important as working out because like, you
(43:21):
know, it's just, it's what's going to keep you going.
You're just working out and breaking your body down and not
giving a chance to recover or doing the necessary stretching.
It's just going to just tighten right back up.
So that's that's where I think punting in the NFL, not just
being a player, but having to stay so flexible and strong and
explosive really helped me develop this really strong
(43:43):
system of you're kind of gettingthat, you know, strength and
functional work where you can really train hard, but you can
move as well. And that's, that's I think the
most important thing at the end of the day.
Bro, you're, you're, you're, you're blowing up.
You just got such smart training.
I can see like a really bright future for you in the fitness
space. But when you kind of look
forward, man, like what? What's next for for Jake Shum?
(44:06):
What are you excited about? And then where can people find
you and get engaged and maybe even get some training?
Yeah, I have everything, just kind of on my main platform is
my Instagram. So just Jake under score Shum, I
have links in my bio. So that's kind of where you'll
find the application to work with me.
You know, I'm just kind of answering some questions and
(44:27):
then just some other links with some people I'm with like my
centric brand, which is like most of the clothing I wear.
You know, it's kind of got some other, you know, companies that
I like work with that I've used their stuff and everything.
So everything is right pretty much on Instagram.
But I mean, other stuff, YouTube, TikTok, it's, it's
usually all the same stuff rightnow.
But for the future, you know, it's just kind of embracing this
(44:49):
whole elite dad mode chapter, you know, kind of moved on from
football. And I'd like to bring that back
in at some point. You know, obviously I train
athletes and everything, but youknow, football was a huge part
of my life. I'd like to somehow get involved
some way and kind of just continuing to grow, you know, on
(45:09):
these platforms and everything and meeting new people like
yourself and doing this type of stuff and trying to get, you
know, the information that's helped me in my journey.
You know, I feel like I've, I'vedone so much and I've kind of
done the, you know, like the persistence of being told no
multiple times and did an impossible thing with the NFL
and making a dream happen, but then overcoming an injury and
(45:32):
and then getting back into playing.
And you know, it's just I, I felt like I've been through so
much. So that's why I love to share
this journey and and hope that new challenges are going to
present itself. So I got some stuff coming up,
as you said, you know, some secret missions that that's
going to be, but I think I'll beable to, there's one or two I'll
(45:54):
be able to share soon. But it's all about just, you
know, meeting new people, networking and sharing your,
your own journey and listening to theirs as well, because
everybody's got a story. And it's, it's cool how fitness
and health is such a big thing that, you know, connects so many
people, you know, and there's somany different ways to do it and
you just find the right one for you.
And it's just fine tuning it. And that's that's why I think
(46:14):
the biggest thing with coaching people is it's like, you know,
you can just get them in the right direction and guide them.
So then after those three 612 months that they can figure it
on their own because you've, you've built that system for
them. But yeah, going to keep making
these videos those and do stuff with my daughter and and get
hurt, you know, to see what I'm doing and and just see what type
(46:34):
of opportunities will, you know,come my way.
Yeah, man. Well, I look, I'm so glad you're
doing this, man. You got so much great wisdom.
I I really truly believe you're that you kind of represent like
the future of fitness, kind of breaking the mold and what
everyone's been doing for a while.
So I will link to all the placesin the episode description, man.
But thanks for joining Running Free Jake, man, Jake Shum,
(46:55):
everybody. Yeah.
Thanks for having me. Appreciate it.
All right, everybody, that's theshow.
Folks. Thank you so much for tuning
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(47:17):
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Know that your support fuels ourbrand and is greatly
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(47:39):
and live deep.
If you don't have 45 minutes in the day, just look at your phone
and your screen time. I guarantee you're going to find
45 minutes right there. So it's just priority and that's
it. You know, we'll find time.
If you got to get up 45 minutes earlier, yeah, it sucks, but get
up and knock it up. I'm not one for excuses.
You know, I've, I've been through so much and I've seen
how how people can be. And so like, it's all about
(00:21):
prioritizing. Well, super pumped you here.
We'll jump into it. Everybody.
(00:42):
Welcome to Running Free. I'm here with Jake Shum.
How you doing, Jake? I'm doing great.
Thanks for having me on I'm. I'm soaked, you said.
Yes. I reached out to you.
One of your one of your reels hit me.
Actually, a friend forwarded it to me.
You're doing a lot of different things, a lot of cool things,
and hopefully in this conversation we'll jump into it.
But let's just start a little bit with your background to get
(01:05):
into the NFL, to be a punter, transition to a trainer.
It's like a really interesting story.
I want to hear from you. But I I feel as though there's
been a lot of like perseverance and dedication for you to get
where you are. But why don't you just give a
little bit about your your background if you could?
Yeah, you know, growing up I was, I was always very active,
you know, always sports all yearround.
(01:28):
My two favorite were football and soccer.
So kind of just kind of fell into it of all right, let's
combine both and ended up kicking a ball in football, you
know, so for for mostly punting and I would do field goals here
and there, but kind of at a certain point just realize I can
go to college for it and startedat Division Three, worked my way
(01:49):
up to Division One. And then after college, it took
four years and five cuts before finally even landing on a roster
spot. So I knew I had the ability and
it was kind of just one of thosethings.
I'm like, you know, if I just keep knocking on the door,
someone's going to open it eventually.
And it was the training that really kind of pushed me to kind
(02:10):
of like really believe in myselfbecause I was just getting
stronger year after year. And I had to make up for it
because I'm not like crazy tall guy with like most punters where
they got these long legs. So I had to make up for it with
like strength and power. And it's just, it kind of really
what gave me that boost and, andgave me that strength.
So, I mean, I could compete withanybody.
(02:30):
And that's that's where like I really just grew a lot of
confidence and I just felt like I could go against, you know,
the best guy in the nation and and be able to hold my own or be
even better. And and finally landed that
roster spot where it was more oflike a relief if anything, since
like I was trying so hard for solong and I felt like other jobs,
I should have probably won it. But wish with the NFL, you just
(02:53):
never know what's going to happen.
And, and yeah, played a year in Tampa, year in Green Bay,
unfortunately hurt my back, which took me out of Green Bay
and then tried making the XFL run in 2020 and then COVID shut
that down. So it's been a whirlwind.
But fitness became such a huge part of my life and I knew how
much it helped me. That was always something I knew
I wanted to do after football. So that's if I could take what
(03:17):
I've learned over the years, youknow, and help other people.
That's that's what I wanted to really get into.
So it was really rewarding everything I've done with
football but and it set me up for the next chapter and phases
of my life, which has been pretty awesome.
How, how long have you been focusing on it, man, 'cause
you're, you're crushing it. You've got a big platform.
You look absolutely incredible. So clearly you know your stuff.
(03:40):
Like, how long have you really been leaning into that?
So I mean, I, I say I've probably been lifting
consistently for like 15 years doing, you know, that the
football workouts, I probably was lifting kind of here and
there before. You know, when you're in high
school, you're looking at the old bodybuilding magazines and
just following chest day and, you know, crushing nose out and
then football workouts in college with the team.
(04:04):
But doing this, the style systemthat you see in all my videos,
I've been doing roughly since 20/12/2013.
And you know, I tried to steer away and kind of go back to, you
know, I'm, I'm going to do like a push pull thing for a while or
go back to maybe a bodybuilding split or a little bit.
And it only lasts like a week ortwo because I love the system I
(04:25):
do now because it hits everything.
And I had to stay a certain weight and not gain too much
muscle while pursuing football or playing because I didn't want
to be too bulky and slow. So I tweaked my training just in
the slightest when I was done, which was a couple years ago, I
think like 2020 through 20/22/23.
(04:45):
And that's where I wasn't afraidto maybe pack on a little more
muscle, but I actually weigh less than I did when I played.
I play my playing weight was like 210 two 12 and I'm
currently around 2O32O5 consistently right now.
I'm going to be super selfish for the rest of the episode and
just figure out how to hell I can look like you and how my
listeners can look like you. So we're going to, we're going
(05:08):
to jump into some tactical stuffand I'll and I'll just, we'll
start like kind of high level. We'll just start with a bigger
question. But if you're if you're busy and
you're maybe time sensitive, youknow what does an efficient,
well-rounded training program look like?
So that's why I really like the system I've done is like it's,
(05:30):
it's a lot of upper, lower splits.
So I feel like you get so much more done with upper and lower
and you can hit multiple, you know, muscle groups multiple
times a week, you know, comparedto doing, I mean, you know, get
people doing your chest day or push day and then they're not
hitting that for who knows how long because maybe you got it,
you're planning on doing it twice a week.
You get caught up with something, you missed it.
Now you're not going to hit it for like a week later or me
(05:54):
because I'm able to and because I embrace training and I love
it. I train every single day, but
that doesn't mean I'm training as hard as I can every single
day or else my body would be breaking down South.
I split it up. I have my 3 upper, my 3 upper
days. I have my 3 lower days, Sunday's
optional day, which I'm in thereanyway.
So, so it's like my bro day. I call it like maybe some arms
(06:17):
or just like a full body circuit.
Just get the body moving becausefor me mentally, yeah, I just
feel better from it. So I have, you know, majority of
my clients do an upper lower splits because we can knock out
a lot. It's a lot of super sets and
triceps and it just kind of keeps you going.
So there's minimal rest time. And if you can't find that, I
(06:39):
say 45 minutes and a lot of people say half hour, but I'm
like, if you don't have 45 minutes in a day, just look at
your phone and your screen time.I guarantee you're going to find
45 minutes right there. So it's just priority and that's
it. You know, we'll find time if you
got to get up 45 minutes earlier, yeah, it sucks, but get
up and knock it out. So it's just, you know, I've,
I've had those days, minimal sleep and I'm like, all right,
(07:01):
I'm getting up at when I was away, or was I?
I was away over the summer and Ihad stuff all day long.
I got up at 3:45, knocked out myworkout and carried on with the
day. But that's just my mindset.
I'm like, I'm going to I'm not one for excuses.
You know, I've, I've been through so much and I've seen
how, how people can be and it's like it's all about
(07:24):
prioritizing. So that's, that's it.
We'll find. That way and mindset.
Yeah, for sure. And mindset take take away there
from Jake's basically like you might you might not think you
have the time, but audit your day.
I bet you you can pull 5 minuteshere, 10 minutes there, 5
minutes there, 10 minutes of scrolling before bed.
Yeah. And that equates to that extra
45 minutes that you need. I'm going to double click on
(07:45):
your 3 upper 3 lower because it sounds like that's what you do.
So can I assume that let's just say we started a week on a
Monday, It's like AB upper lowerwhere you're doing upper, lower
and that would be Monday, Tuesday.
Here's the fun. Wednesday back to Upper SO.
What I do actually, what I have a lot of my other clients do,
but it's a preference thing because some people just like
(08:06):
going back and forth. I'm crazy enough for I start my
week Monday with heavy lower andthen Tuesday is a volume lower
day and then it goes opposite heavy upper, volume upper.
And then I go dynamic lower, dynamic upper.
And then I hit, you know, my, myoptional day.
But, and a lot of my clients like it.
I mean, it's kind of like one ofthose things where we like, Oh
(08:26):
my God, two leg days in a row and then, but then you knock
those out by the time Wednesday comes and you got that heavy
upper. It feels so good and then you
crush those out. But some other people too, I do
that back and forth. So it'll be like a heavy lower
or heavy upper volume, lower volume upper, you know, and then
dynamic, dynamic. So, but it depends on how many
days too. If we just do upper, lower,
(08:48):
upper, lower, you know, some people can only knock out four
days a week. So it's just adjusting and I
adjust for each person week on aweekly basis.
Got it, got it. And I'm assuming like in, in
your model, are you doing a lot of your like nasty big compound
lifts on that first day and thenthe second day a little bit back
off like the real central nervous system tax and stuff
(09:08):
doing more like machines and lighter stuff?
Or is it just so you're just blasting?
Yourself both days yeah. You want to treat it almost like
recovery. So you know, it's like movement
is key, you know, so movement isblood flow.
And that's what it, it almost like fresh, like get your legs
fresh again. So like if you knock out, yeah,
(09:29):
all those drooling tough exercises, like we all love
those heavy Bulgarian split squats.
You know, everyone's smiling doing those.
Or you know, your heavy squats, heavy deadlifts Monday.
And then when you come in Tuesday, that's my jump day as
well. So I hit my jumps and, you know,
just real high volume, usually like moderate weight.
You can go really light. A lot of band work as well.
(09:50):
So it's just like, for example, if you're doing like lying
hamstring curls, we're busting out either for time for 30
seconds or high reps of like 2025 reps.
So it's just kind of getting enough of like getting that
pump, getting that blood flow into that muscle and just kind
of flushing out all the garbage in there and just getting your
legs moving again, 'cause the worst thing to do heavy leg day.
(10:11):
And then just sit around, you know, or you go upper, you know,
where you're still not not getting that extra work in those
legs. And that's what it is.
The basis of these workouts is GPP, which is general physical
preparedness. We it's, it's building your base
up. So I feel like my base is so
strong, you know, that I can do a warm up and it's almost like
(10:32):
people's workouts because I've built up that GPP so much.
And that's, that's what it's kept me healthy.
It's what's kept me really strong.
And GPP is, is those Tuesday, Thursdays for me.
It's just getting that high volume, getting those accessory
exercises and getting that body moving.
It's just like extra reps of extra strength and it just adds
up over the weekend over time. So, you know, I'll be knocking
(10:55):
out all this hamstring work, youknow, hit over 1000 hamstring
curls in a week and you just didit on that one leg day that you
have scheduled in a week. So, you know, it's like that's
where those numbers make a difference.
You know bro splits for king forlike a decade and then now you
hear a lot more about the importance of hitting your
(11:15):
muscles with more frequency. So can I assume then based on
what you shared so far that hands down it's not like hey do
1 upper body workout and then see you next week.
People should be focusing on hitting all of their muscles at
least twice a week, and if they're a freak like you, 3 * a
week. Yeah, absolutely.
I'm I'm all about volume, but ina smart way.
Like you don't want to hit heavyvolume all week long.
(11:37):
You're going to end up destroying yourself.
But you know, for me, it a lot of people will ask about my
shoulders. Like, you know, it's like either
think I'm on something or whatever, but I'm like, I, I
swear by the volume of like doing YS&T's and different
variations of it. And that's the other key to it
too. It's I'm not just doing, you
know, barbells and dumbbells, but I'm throwing bands in there.
(11:58):
I'm throwing chains. I'm doing stuff that's throwing
my balance off the support. Just those different variations,
YS&T's and just light shoulder raises 3 to 4 times a week.
I'm like, that's what has helpedbuild up so much of my muscle
overtime. Look, life can be hard and
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(13:02):
Right. If someone's listening and they
hear, you know, training 6 * a week and they heard our advice,
find you can find the time in the day.
But let's just say hypothetically, someone's easing
into this. Their body, their essential
nervous system can't take on that volume and intensity yet
with the goal of like ramping up.
But if someone has less time, they just don't have the time.
(13:24):
And let's just say they can dedicate five days a week total
to training, including cardio, which we haven't hit on yet.
What would be maybe like an entry point where they can still
get some of the important principles like frequency and
volume and stuff, but what wouldbe like maybe a little bit like
scaled down version starting point as far?
(13:44):
As training goes, yeah, I mean, 5 would be great.
You know, I, I have a lot of beginners and I try to get them
at least at four days a week, you know, because then you at
least get a upper lower, upper lower.
I mean, bare minimum, if we're just getting three, I'm like the
results will come slowly, but atleast then you can almost do
like an upper, a lower and then like a full body, but it's being
(14:05):
efficient with that time. Hey, I only got 40 minutes.
And then so again, you got to have all your rest times in
there and there's no messing around in between each.
And again, we're you're most likely not going to be able to
hit your big heavy movement likesquats because it's just going
to take up way too much time unless you're super setting with
it, which is something that I really like to do.
I'll go like squats and do like jumps with like some dumbbells,
(14:28):
but I always like super sets andtriceps.
Like that's something I swear by.
Just keeps you moving. But again, it depends on your
goals. If you're trying to get into the
bodybuilding and the building, you need that extra rest time to
get the most out of that, that lift and, you know, really break
down the muscle and that's why you need those more of those
heavy days. So it just depends on that
person, their goals, What are they trying to get out of it?
(14:51):
But most of the people I work with is, hey, I want to be able
to train as hard as I can, stillbe able to feel good and
function the next day. Well, you know, I'm playing with
my kids or walking up the stairsbecause that's what gets people
kind of like rundown is like, they train so hard right away or
they're always way too sore and it just hurts to sit down, you
know? And that just kind of like takes
(15:11):
the motivation out of it all. Right.
So let's just say somebody has, we're going to go 4 days of
strength training because again,we didn't talk about cardio.
We're going to go there and let's just say you program it
Monday, Tuesday, Thursday, Friday.
I want to just double click on one upper body workout, let's
call it the first one in that scenario and 1 lower body
(15:33):
workout. Walk me through how you would
program that upper body workout.We start usually just kind of do
like a real quick warm up, whether it's just like a a quick
foam roll or something that is kind of like a full body
movement. Like if you have a medicine ball
slime just kind of do like chestslams in the ground, usually
(15:54):
some like YS and TS with some dumbbells, just kind of like
stealing those extra Rep reps band pull aparts set of like
maybe like push ups just to kindof get things falling.
Usually only takes like 5 minutes if that, but it should
just be like boom boom boom. You're just kind of getting the
body moving. If depending on the time, if we
have like good amount of time, we'll at least try to get that
main lift in. So like we'll do like a heavy
(16:18):
bench superset. So we'll do something like maybe
like reps of like 10864 for bench press going right into
failure for push ups. And you can always change the
variations of those maybe right on the ground or bench push ups
or decline. So do that three to four times
and then kind of go into anotherheavy chest or upper body
(16:41):
superset might do more of a pull.
If we started out with that, that push then might do like a
heavy lat pull, like reverse latpull down into a single arm
dumbbell row and knock those out.
And then might go into like a couple, maybe 2 sets of triceps,
which could be shoulder press. You're hitting your banded, I
come front and over. So bringing the bands up and
(17:02):
over back to the side. And, and one of those are some
plate raises kind of go through that low circuit because I like
the plate raises because you're squeezing your chest a lot while
you're doing that. And you can just change your
hand position and then right at the end might do like an arm
burnout. And sometimes I might even turn
into a giant set. So it might be tricep like rope
(17:23):
tricep extensions right into banded tricep extensions for 30
seconds and then dumbbell curls right into banded hammer curls
for 30 seconds. And you go through that.
And I mean, by the time you do all that, you're get, you're
crushing. You know, anywhere from like 8
to 10 exercises is usually what I'll aim for.
And then that really, really utilize the time, but it's just
(17:43):
go, go. Hearing that heart rates
probably up during that whole thing because you're doing so
many super sets sounds like little rest.
Any like intentional kind of like isolated cardio, whether
it's like 10 minutes of HIT at the end or like throw them on a
treadmill for 30 minutes. Or do you keep cardio kind of
separate from the strength training?
If they're going to do more of like a long cardio, like, yeah,
like a treadmill or elliptical or something like that, I try to
(18:05):
keep it separate. But I mean, if you just don't
have that time, you know, to do it later in the day or whatever,
then yeah, we'll do it after. But I like to feel like the
workouts are such, you know, like a faster pace and you're
really pushing. If you're pushing yourself
enough, you should almost feel like you're getting those
benefits from, you know, from the workout itself.
(18:26):
So I kind of always joke around,I'm like, So what do you do for,
you know, people ask me, what doyou do for cardio?
I'm like lift weights faster, you know, So I like.
But. Yeah, but but yeah, so that's
kind of where like if you can kind of get that full body, you
could kind of turn into that circuit or, or I'll throw
something a little more dynamic in there.
So it's more of a full body exercise, but kind of like those
(18:48):
dumbbell thrusters, you know, with like the push up pop up
curl press. I mean, you do 10 of those at a
heaviest weight, you're going tobe gassed.
So and that's like the, I call it like strength cardio.
You know, I feel like you're going to get way more benefits
doing that type of stuff. I mean, unless you're planning
on running, you know, like doinga race or this or that, I'm not
one to just just run, run. I've been doing it recently just
(19:10):
and I hate it. But I have some secret things
coming in the in the future. So I'm kind of training for.
But other than that, I'm gettingmy cardio from my box tunes, my,
you know, jump roping, sled pushes, tire flips and that type
of stuff. So it's, it's, and that's more
fun for me, you know, and that'skind of the biggest thing for
(19:30):
people is that if you just make someone do something they hate
over and over and over again, they're just, they're not going
to be motivated to do it. So you have to find those things
that people are going to like and enjoy.
And that's part of, you know, building that relationship with
that client and adjusting what Ido weekly.
So then we figure out and fine tune what works for them.
(19:51):
You know, 'cause it's nothing's worse than doing something you
hate every single day. Yeah, Amen to that.
You know, Zone 2 cardio has become quite the viral talked
about thing. It's right up there with cold
plunges. What's your what's your kind of
take on basic hearing on what you just said?
Anyone that's like kind of sold on the idea that Zone 2 cardio
(20:13):
is good if not for fitness and aesthetics but for health span?
I think if it works for them, great.
And I'll say the same thing with, you know, diet and
everything else. It's like if it works for you,
then do it, but it doesn't work for everybody.
And zone 2, it's like might be boring for a lot of people, so
it's not going to work for them.And I think it's just kind of
like could be a fat thing like like anything else and all these
(20:36):
different diets and, you know, different style of lifting.
And, you know, I found what works for me and it works for
really well for a lot of my clients.
And they enjoy it because it's so different.
And they're they really don't know what they're going to get
hit with next for the next week.So it's just kind of keeps them
on their toes. But it's it's possibly changing.
So yeah, the Zone 2, you know, it benefits a lot of people.
(20:57):
And you know, it seems like there is a lot of, you know,
good research on it that shows that it's really efficient and
effective. But I know that zone 2, a lot of
people get really bored doing that type stuff.
So like, you know, it's like, oh, you know, in the morning,
hit that facet cardio and hit that Stairmaster for an hour and
a half. I'm like, I know I don't want to
do that. And like that just sounds
(21:18):
miserable to me. So I feel like it's not going to
be efficient for me because I know I'm not going to do that
long term because it's just likeeveryday I'd be going to that
just hating the fact that I'd have to do it.
You know, I get it for people that have to do shows and this
and that, there's just a certainthings you just can't really get
by. But I'm like, if you're trying
(21:38):
to lose weight as well, I'm a firm believer you got to be in
the deficit. You know, it's like, and usually
the people that aren't aren't really tracking as much as they
should be. Yeah, yeah.
And it takes so damn long. I mean, the recommendations,
most people agree. It's like you need 90 minutes a
week of intentional Zone 2 training to get the intended
yeah, kind of health span longevity benefits.
(22:01):
And your, your wheelhouse is really about efficiency.
I mean, busy driven dads, busy driven parents moms.
So to your point, man, it soundslike what you're recommending
works for those people because you're in and out.
You're getting your cardio within the strength training
session. It's itself.
But then you also have the opportunity to build muscle,
which is, I mean, it, it, it makes sense to me.
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Can we hit a lower body workout because you you kind of went
into nutrition and I definitely want to talk about nutrition,
(23:08):
but same same kind of, you know,question there.
So let's just say it's Tuesday. You did what you did on Monday.
Now it's time for lower body day.
I can't wait to hear this one. But what's that look?
Like, yeah, so it's kind of a, you know, kind of like that same
concept usually kind of hit a little less exercise with lower
body just because I feel it's just a little more taxing.
(23:28):
You know, lower body is almost just still like a full body.
You know. I mean, if you're doing squats,
say we're just going to have a squat day.
Kind of same thing with the warmups I have my a lot of my guys
always do. Like if you, if they're
available to you, like those little loop bands around the
knees, like the lateral walks back and forth, get the hips
blown up. I like to do a lot of wide stand
stuff. So dumbbells or kettlebell sumo
(23:50):
squats, dumbbell jumps and this all part of the warm up, just
rolling out a little bit and just again, it's just one after
another, just kind of get thingsfired up a little bit.
You don't need these long 1530 minute warmups.
Like you could just get in, do similar movements and what
you're going to be doing for your actual exercises to make it
quick and explosive. And then just hop right into
(24:14):
like I said, we'll start with like a squats and whatever the
numbers are for the upper body or vice versa with like the legs
much I keep the same. So again, we'll do the 10864 and
I'm going to super set that withdumbbell squat jumps and it
burns and you're going to do like 10 of those.
So that's a nice little super set.
You're doing that for four sets and then going to something
(24:36):
heavy, alternating single leg stuff like a barbell safety
squat by reverse lunges or dumbbell step UPS or Bulgarian
split squats or like something like that where you're doing
kind of a single leg movement. I might kind of keep that theme
where I do that and then I mighthit the hamstrings a little more
and do like a single leg RDL. So kind of hitting that that
(24:58):
heavy, that heavy superset again.
Or like I really like belt squats, you know, so you might
hit like a belt squat with one of those leg exercises and then
kind of hit more of that somewhat higher volume.
So then single leg hamstring curls, you know, banded
hamstring curls, lateral hip walks, adductors, adductors like
(25:19):
Copenhagen's, like where you're going to get some isometric work
and something that a lot of people don't do and they, they
realize how hard that movement actually is.
And I like doing a lot of stuff where you're holding weight in
front of you because it gets your back working a lot more
too. So either dumbbell or Med ball
squats or Med ball walks, you know, kind of like a strongman
(25:40):
style thing. So that's again the
conditioning. You're holding a heavy Med ball
and you're walking back and forth, you're holding it
tighter, making it a little harder to breathe.
Like that's strength conditioning right there.
So again, you're kind of gettingyour heavy, your Max superset,
then you're kind of getting yourlittle heavy superset and then
maybe one or two of those triceps with a little more
(26:00):
volume of like 10 to 12 reps with the hamstring curls, the
lateral walks, the Copenhagen's.And if there is time, depending
on people, I always try to throwin corn there as well every
single day. So heavy AB work on heavy days,
on the volume days, it would be more ice, you know, isometric
work like side planks, weighted planks or just something
(26:23):
opposite. If I'm doing heavy crunches,
weighted crunches, the next day I'm going to try to do something
more like maybe rotational or side side plank to kind of hit
more obliques and just like yourwhole erectors and and
everything like that. But I'm always trying to do core
work every day. Just you can't go heavy all the
time. You got treated like everything
else, you know? So it's like these people are
just doing crunches for like high reps, but you're just
(26:46):
working out your neck more than anything.
So right. Right, right.
So, OK, so in that scenario, this person's training four days
a week, we'll say Monday, Tuesday training, Wednesday off,
Thursday, Friday training. You're doing some core work all
four days. Yeah, all four.
OK, got it. What is the rest period?
So let's just take that lead exercise for the lower body day.
When you're doing the 10864 and you're super setting with box
(27:10):
jumps, let's just say that's what you chose for that day.
What's the rest? So you do your your set of 10,
set one, and then you do your box jumps.
How long are you resting before you get back under the bar?
A time crunch, I'll say anywherefrom a minute, 30 to 2 minutes.
If we got some time, I'll shoot for that two to three minute
time, but I don't want to waste any more time over going over 3
(27:30):
minutes. So, but yeah, you'll be, you'll
be gassed a little bit. Yeah, oh for sure, man.
I just do straight sets of squats.
So now you got me. Wanted to challenge myself.
I heard you say safety, safety bar.
Safety bar, squat. What was that?
Safety squat bar it's called? I just bought 1 squat.
Bar the s s bar? Yep.
Just bought one. Would you just if if someone has
access to that equipment and they wanted to do squats, would
(27:52):
you recommend that versus a traditional Olympic bar?
Yeah, I'll always choose anotherbar over your typical Olympic
bar. It's so violent on the joints
and everything. That's why I, I rarely bench or
squat with like a regular stiff bar.
If you are, you know, seen like band bell and they got like the
rhino bar and stuff like that. It's got like that flex to it
(28:13):
and you'll get like a little bounce out of it.
But especially on my dynamic, myspeed days against bench where
you're, you're just trying to beexplosive as possible.
It's got enough give where it just takes the your shoulders
and elbows just feel way better benching with that.
And then with squats, I really, I highly recommend the the
safety squat bar. It just puts it kind of
distributes the weight a little differently and sits on your
(28:36):
back differently to, you know, kind of protect your spine a
little more. But still at the end of the day,
you need to know your proper breathing and bracing.
And that was my big game changer.
After I got it injured, I kind of had to take a step back and
rebuild myself the right way to make sure that everything was
strong evenly. But and that's kind of where I
really got into, you know, the belt squats more and like the
(28:58):
safety squat bar and different bars.
But I'm trying to figure out like a true Max just with the
regular bars. I'll kind of do it here and
there. But yeah, you'll that's why
you'll probably rarely see videos of me using a stiff bar.
So hearing from you, Jake, you're saying ain't no value in
those conventional bars unless you're competing in like a an
actual tournament or something? Yeah, and it drives me crazy,
(29:22):
but I get the benefits. But I, I understand a lot of
issues with the two, like like seeing these strength coaches
with like football and stuff. You're having these guys who
aren't Olympic power lifters still doing hang cleans and, and
power cleans and snatches and this and that.
I'm like the safer ways. Just use dumbbells.
You know, it's going to be way safer for you.
(29:44):
And you know, same with deadlifts.
If if you're not confident in your athlete or the athlete self
isn't confident doing deadlifts,conventional or sumo, I put them
on a trap bar. You know, that's like there's no
shame in doing that. But you know, if that person's
not strong enough, don't put them in that bad position with
like a barbell, Like I trust myself and especially with all
(30:04):
my experience doing it, but you know, it's like I have certain
kids and certain adults and I'm like, we're going to do this
instead, you know, with like thedumbbells because there's just a
little free motion there. But when you're doing the
Olympic style lifts for reps upon reps, you know, with a
stiff bar, I feel like it's justa matter of time for something
not too great. It's going to happen.
And that's why, you know, this just, yeah, I'm, I'm not, I have
(30:28):
a big issue with those, those big powerlifting movements.
They're like Olympic lifts, you know, that people are doing for
reps when they were made for kind of more like a single Rep.
Yeah, I know. I'm with you, man.
And for anyone that hasn't trieda trap bar, which Jake
mentioned, and if you, if you'redoing dead lifts, just dump,
just try it with a trap bar one time.
Anatomically, it's just so much more natural to lift the weight
with your hands by your side versus awkwardly trying to clear
(30:50):
your knees with 315 lbs. I mean, it just feels right is
the way I would play, you know? That's why I want the sumo after
my back like I used to Conventional all the time before
and also conventional here and there but never Max out sumo.
I'm not afraid to Max out, but it's just, it just feels better.
You're in a more upright position, you're getting your
glutes and your hamstrings more engaged.
(31:12):
And I feel personally it's just safer.
But at the same time like that'swith caution because I know how
to properly brace and control mybreathing and this and that.
And that's something that I justdrive into all my clients head.
Like I want my voice to kind of constantly be in your ear Brace,
brace, brace. So but yeah, the trap art is
great. I use that when I was recovering
(31:33):
as well. So it's, it's just like, you
know, it's like, again, there's no shame.
It's like you're still lifting this amount of weight, the trap
bar, like that's impressive. You know, it's just you don't
need a bar where you put yourself in a bad position
trying to go over your knees andthen now you just hurt yourself.
Yeah, agree, man. Agree.
All right, Jake, so you started talking about nutrition earlier
(31:53):
on, so I'm just going to ask onequestion.
I bet you we can hit everything on nutrition, but I'll just ask
it this way. What?
What do you advise your clients around nutrition?
If we're if we're trying to get results gaining or losing like
you have to track and I've been,I've been on both sides where I
have been really good at tracking everything.
(32:14):
And that's usually when I'm trying to really make a cut or
I've kind of eyeballed it and I thought I was eating good and I
was, you can still eat good foods, but then completely be
off on your calories. So it's a pain in the butt.
But I like, I tell them like, ifyou want the results, you need
to track everything. And that includes like all those
little oils you put in when cooking and this and that
(32:35):
because people that don't track that stuff like, whoa, why am I
not seeing results? Well, did you count those
condiments? Did you count the, you know, the
oil you're cooking with the butter you put on this?
It's like all those little things add up so much.
If you really want to make big changes, track.
But then you can get to a certain point, you can eyeball
it if you're not trying to be strict.
And that's where I'm at. Like I'm, I know the exact foods
(32:56):
I can eat. You know, I, I know, you know,
for breakfast, I'll do like an egg or two and then like a
couple egg whites and I'll have like a yogurt with it and, you
know, throw in like my Sriracha sauce, which is like 0 calories.
And then I always do like a sometype of bowl like chicken, like
or ground Turkey rice, broccoli bowl.
And I would just change those ingredients, maybe ground beef
(33:17):
one day, sweet potatoes, you know, brown rice, white rice.
So you need to find less core foods and just make it work for
you, you know, each day. And that's kind of like what
we've, what I find out like withmy clients and what they're
willing to do and the time they have.
Yeah, how many calories do you eat a day, Jake?
At two O 5. I'm roughly probably like that
(33:38):
2300 to 2500. Man, I got to scale back.
I weigh 185 and I'm eating more than that and I'm I got to scale
it back. I'm going to throw out some kind
of buzz phrases to you and just get your kind of like knee jerk
reaction to it. So carbohydrate timing, does it
matter? Yeah, I mean the right carbs
(34:00):
too. The the tricky part with diet is
just everyone responds so differently to things like I can
eat approaching pancakes at night and I'll wake up starving
the next morning and I'll be like, I'll feel lean.
I know someone else I can do thesame thing and they'll be like
bloated and whatever. So it's just it's, yeah, I
believe in timing for the right person.
(34:21):
Got it. OK, intermittent fasting, yay or
nay? Love it.
Love it, you do it like what I did.
What's your window? What's your fed window as they
say? Usually I, I try to keep it
between about 12:00 and 8:00. So I kind of just fell into that
whole thing. But I work better without food
in my system and that's just howI am.
So and then it just crunched that window.
(34:43):
If I miss a meal, I have 5 planned for the day and I, I
only get 4. Oh well, it helps me in my
deficit, you know, especially when I'm trying to cut, you
know, so but then I sleep betterbecause I'm not eating past 8:00
when I'm trying to go to bed. Yeah, I'm with you.
So you train in the morning fasted then?
Yeah. OK.
Pre workout, you take something?Yep.
(35:05):
Yeah, so it's it's probably not technically a true fast because
I drink pre workout, you know, Iknow the true fast was like
water or tea, you know, but foodwise, yeah, I won't eat anything
until noon or a little later. OK, cool.
And then you just you started tobreak down how you eat.
It just sounds like it's pretty well-rounded.
Like you have your fats, you have your proteins, you have
(35:26):
your carbs. But if you had to choose, and
I'm forcing you to a, I'll call it a nutritional lifestyle and
things that come to mind like a Mediterranean carnivore, but
there's come up. Would you just advise people
like eat the right foods and don't get too caught up on like
following like a nutritional lifestyle or do you have like
one in mind that you typically kind of advise?
(35:46):
Yeah, it's, there's so many out there.
I feel like everyone's just trying to make their mark of
just like, you know, I'm following this diet of this new
fad and, and maybe it's work forsome people.
But at the end of the day, just you need to track and find the
foods you like to make for you. Because again, it was just like
when I was talking about workingout.
If you're eating something you hate all the time or you can't,
(36:08):
you can't maintain, you're just not going to stick with it.
So it's, it's just finding thosecore foods and if you can do it
in a way, again, if you're a busy parent, you're not going to
be able to cook every single meal of every day.
So you have to kind of cook somethings in bulk, cook the things
you like in bulk, you know, and then have a couple of fresh
meals. For me, my fresh meals are
breakfast and dinner. I always have like kind of like
(36:30):
a big salad for dinner, but I changed the protein.
Salmon, steak, you know, chickenor or tuna, you know, just kind
of always changing that. But it's always a big salad for
breakfast. I again have like a cup of egg
whites, maybe an egg, maybe two eggs in there.
Sometimes I'll throw a little rice in there for some extra
carbs, yogurt. So those are my fresh meals in
(36:52):
between. I'm so busy during the day.
Those are what I call my filler meals.
And that's where I'll have like my bowl, you know, So I have
that ground Turkey, that ground beef that's all cooked in bulk.
I have potatoes and rice cooked in bulk.
So it's just like scoop, scoop, scoop, microwave, eat it, you
know, and that's something you can easily pack and bring with
you if you go to work or, or whatever.
(37:13):
And then the other meals are just kind of like small or high
protein things like a packet of tuna or cottage cheese with some
blueberries in it. And then the other one's kind of
like call it garbage protein ones, where does it might be a
protein bar or a protein shake or something, you know, but it's
still like getting something in your system and, and this and
that. So those are like my 3 filler
(37:34):
meals and then have like my I have more fresh ones at the
start and the end of the day. But that works for me because
I'm like I'm not going to cook every meal of every day.
It's just not going to happen. Cool man, one more I know you're
you're pressed for time so let'shit supplements.
You talked about a pre workout. What is your recommended
supplement stack? What do you advise?
So I I use Ng nutra they have a couple different pre workouts.
(37:57):
I have different ones with different amount of caffeine for
each day. So like a real intensate.
It's got like the one that's gotlike the crazy like 300
milligrams of caffeine. So I'm, I like the caffeine.
I like the little boost from preworkout.
I know some people don't. So you can always get the stem
free one. That's good.
It's got the, you know, it's gotbeta in it, but creatine is a
(38:19):
must. I swear by creatine.
I, I think everybody should takeit, not just, you know, what
does physical standpoint, but defining more stuff mentally.
Protein shakes only if I'm like on the go or just I just need
something quick. I try to get all my protein
mostly from food. But if I just, you know, I'm
(38:40):
really crunched on time or just need something, then I'll throw
that in. So pre workout and same with
post workout. I'm kind of like depends on the
mood, where sometimes I just like to sip something after a
workout and it's more of just enjoying that aspect of it and
the taste. But again, getting all my
nutrients from food is the main thing for myself.
(39:01):
I mean, you can get all the supplements you want, but you
can't outrun a bad diet, you know, And that's kind of like
what I say. So like to your typical pre
workout, post workout creatine, protein powder here and there.
And those are what I take for supplements.
And I got like my other like other vitamins like magnesium,
zinc, you know, vitamin CDK 2B complex.
(39:23):
And those are kind of like my main ones for just kind of on
the side. So this next question, probably
last question for you, but just around like I'll call it like
lifestyle habits. It seems like recovery wise,
you're not putting a lot of space in between your training,
you're training 6 * a week. But any kind of like lifestyle
advice you would give to make sure that they're recovering to
be able to sustain their fitnessgoals?
(39:43):
Yeah, and I'm huge fan of recovery.
That's probably where I got majority of my recovery tools is
when I got hurt and I was like trying to fix myself.
So I got the recovery boots, I got my own grass thinning set,
cupping set, which I feel is more kind of a fed facing, you
know, But I mean, if you do it right, I felt like the most
beneficial thing with cupping was 1.
So if you're on your arm, we gottwo cups here and then you have
(40:06):
one in between and you rub it back and forth.
So one that you actually can move.
I think it can. I love the grass inning because
you can kind of get into a stretch and you just, you know,
scrape whatever is kind of like bothering you and that really
gets, it almost feels like a stretch and you're kind of
getting the blood flow to that area.
So grass inning. The compression boots, I really
(40:26):
like the Thera gun I have, I think is by like hyper ice
rolling out, like body temperinguse, not using foam rollers, but
steel rollers. That's what's going to get
mixing because foam rollers we kind of just call props.
You know, it's it's not going toreally do much on the you'll get
a little bit of, you know, release out of it.
But I mean, I would say at leasttry to it's going to suck, but
(40:49):
use APVC pipe. But if you have like the steel
rollers, like that's, that's what's really going to, you
know, dig into that muscle and force change.
You know, you could stretch all day you want, but your muscles
are just going to go back to, you know, the the length they
were at. So you need to kind of add that
extra to it contraction while you stretch.
So I like stretching, but you got to make sure you're working
(41:11):
while you're stretching. And that's what I would say like
rather than sitting on the couch, you know, go on the floor
and stretch and watch TV, you know, and that's kind of
something that I'm embedded in my brain at a younger age was
like, I'd be holding stretches and and, you know, to get more
flexible for punning rather thansitting on the couch.
And then people wonder why they have back problems.
(41:33):
Your lower back is at such a poor position when you sit in
the couch and, you know, so and your hip flexors short.
And so it's just, there's so many things like minor changes
like that that I'd recommend. But the cold plunge, yeah,
that's new to me. I did it the most consistent I
was with it was like back in college, we do it after like a
(41:54):
hot practice or when I was in the NFL.
You kind of do like a little hot, cold contrast, which I
really liked that you know, you can almost feel the difference
instantly when you go back and forth.
So this is new to me. I've only been doing ice bath
with a polar dive for a couple weeks now and I've been just
trying to play around with timesto see when the best time is.
And for me, I haven't really noticed a crazy physical
(42:17):
difference, but mentally I, I love what it does because it's
almost like, Oh my God, it's going to suck.
You know, you're like every timeyou go, yeah, it's going to
suck. But when you do it and when
you're done, like you feel like so accomplished and you do get
that dopamine rush and you feel that, that burst of energy.
So like doing it early morning before I train my morning
clients, it just helps me. I just feel like, you know, I'm,
(42:39):
I'm more upbeat already then I already am, but like more
energy, you know, I feel more awake and alert.
The other night I just did it closer to bedtime, which was the
first time. And I felt like I slept pretty
good because I feel like my my core temperature was down
because I always feel like I sleep so hot.
So I'm going to play around withthat a little more.
So I'm still figuring that out. But I love like the almost like
(42:59):
the challenge of it. Yeah.
Yeah. Saunas.
I love saunas, but mostly just for like recovery, just just
just active work, you know, likerolling out the grassing, the
the stretching with the contraction bands, using all
those. And, and it's, you got to treat
it as as just as important as working out because like, you
(43:21):
know, it's just, it's what's going to keep you going.
You're just working out and breaking your body down and not
giving a chance to recover or doing the necessary stretching.
It's just going to just tighten right back up.
So that's that's where I think punting in the NFL, not just
being a player, but having to stay so flexible and strong and
explosive really helped me develop this really strong
(43:43):
system of you're kind of gettingthat, you know, strength and
functional work where you can really train hard, but you can
move as well. And that's, that's I think the
most important thing at the end of the day.
Bro, you're, you're, you're, you're blowing up.
You just got such smart training.
I can see like a really bright future for you in the fitness
space. But when you kind of look
forward, man, like what? What's next for for Jake Shum?
(44:06):
What are you excited about? And then where can people find
you and get engaged and maybe even get some training?
Yeah, I have everything, just kind of on my main platform is
my Instagram. So just Jake under score Shum, I
have links in my bio. So that's kind of where you'll
find the application to work with me.
You know, I'm just kind of answering some questions and
(44:27):
then just some other links with some people I'm with like my
centric brand, which is like most of the clothing I wear.
You know, it's kind of got some other, you know, companies that
I like work with that I've used their stuff and everything.
So everything is right pretty much on Instagram.
But I mean, other stuff, YouTube, TikTok, it's, it's
usually all the same stuff rightnow.
But for the future, you know, it's just kind of embracing this
(44:49):
whole elite dad mode chapter, you know, kind of moved on from
football. And I'd like to bring that back
in at some point. You know, obviously I train
athletes and everything, but youknow, football was a huge part
of my life. I'd like to somehow get involved
some way and kind of just continuing to grow, you know, on
(45:09):
these platforms and everything and meeting new people like
yourself and doing this type of stuff and trying to get, you
know, the information that's helped me in my journey.
You know, I feel like I've, I'vedone so much and I've kind of
done the, you know, like the persistence of being told no
multiple times and did an impossible thing with the NFL
and making a dream happen, but then overcoming an injury and
(45:32):
and then getting back into playing.
And you know, it's just I, I felt like I've been through so
much. So that's why I love to share
this journey and and hope that new challenges are going to
present itself. So I got some stuff coming up,
as you said, you know, some secret missions that that's
going to be, but I think I'll beable to, there's one or two I'll
(45:54):
be able to share soon. But it's all about just, you
know, meeting new people, networking and sharing your,
your own journey and listening to theirs as well, because
everybody's got a story. And it's, it's cool how fitness
and health is such a big thing that, you know, connects so many
people, you know, and there's somany different ways to do it and
you just find the right one for you.
And it's just fine tuning it. And that's that's why I think
(46:14):
the biggest thing with coaching people is it's like, you know,
you can just get them in the right direction and guide them.
So then after those three 612 months that they can figure it
on their own because you've, you've built that system for
them. But yeah, going to keep making
these videos those and do stuff with my daughter and and get
hurt, you know, to see what I'm doing and and just see what type
(46:34):
of opportunities will, you know,come my way.
Yeah, man. Well, I look, I'm so glad you're
doing this, man. You got so much great wisdom.
I I really truly believe you're that you kind of represent like
the future of fitness, kind of breaking the mold and what
everyone's been doing for a while.
So I will link to all the placesin the episode description, man.
But thanks for joining Running Free Jake, man, Jake Shum,
(46:55):
everybody. Yeah.
Thanks for having me. Appreciate it.
All right, everybody, that's theshow.
Folks. Thank you so much for tuning
into the podcast and spending some time with us today.
We've got a favor to ask. If you enjoyed the show, would
you please consider subscribing to the show and even leaving a
rating and review? That simple act drastically
(47:17):
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Know that your support fuels ourbrand and is greatly
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(47:39):
and live deep.
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