What's Your Workout Routine? Hitting the Weights with Merrill and Andy! Ep 257

Strong Dads - 
Merrill introduces “Strong Dads,” a program that includes a weekly workout and Bible study. This segment offers a chance for fathers to come together, exercise, and discuss personal growth and family dynamics.

Weekly Workouts and Challenges
Merrill mentions the regular Saturday morning workout sessions at their office in St. Leon. Each session includes a 45-minute workout followed by a 45-minute Bible study. 
Merrill emphasizes the importance of community in “Strong Dads” workouts.  The discussions during the Bible study shed light on personal struggles and the different interpretations of scripture, allowing everyone to gain new insights.

The Structure of Workouts
The hosts delve into their workout philosophies, highlighting their different athletic backgrounds—Merrill as a swimmer and Andy as a college football player. They discuss how their training methods have evolved over time, shifting from traditional strength training to more endurance-focused workouts.

Andy’s Workout Approach
Andy describes his current workout regimen, which includes three strength workouts and three cardio sessions per week. His training has transitioned towards endurance and hybrid athleticism, inspired by the book “The Hybrid Athlete” by Alex Viata.
He incorporates various modalities like running, biking, and using specialized gym equipment to maintain versatility in his fitness routine.

Merrill’s Workout Evolution
Merrill reflects on his swimming background, sharing experiences from his high school days with innovative training methods, including high-intensity interval training (HIIT) long before it became mainstream. He explains how this approach focused on short bursts of intense effort, interspersed with minimal rest.

Functional Movements and Training
The conversation shifts to the importance of functional movements in strength training. The hosts agree that workouts should emulate real-life movements to improve functional strength. 

Incorporating Rotation and Mobility
Andy talks about the significance of rotational movements in training, which are often neglected in standard gym routines. He shares insights from a functional movement specialist about the body’s natural need for rotation and how incorporating these movements can enhance overall strength and longevity.

Changing Mindsets on Training
Merrill discusses abandoning the notion that knees should never go over toes during squats, citing the work of Ben Patrick (Knees Over Toes Guy) who advocates for improved knee health through full range of motion exercises.
Andy mentions moving away from maxing out on lifts due to the risks associated with it and focusing on more functional and varied strength exercises.

Nutrition and Supplements
The hosts briefly touch on nutrition, emphasizing that good dietary practices are crucial for performance and recovery. They suggest the following:

 1. Protein Intake: Critical for muscle repair and growth.
 2. Hydration and Electrolytes: Essential for maintaining energy levels during workouts.
 3. Creatine: Recommended for enhancing recovery and performance, particularly in endurance activities.

Merrill and Andy emphasize that supplements should not replace a balanced diet, and the foundation of good nutrition is essential for effective training.


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