Testing Your Overall Fitness At Any Age | DJ Shipley & Dr. Andrew Huberman

00:00:00.000 | let's talk about standards uh first starting with physical standards and let's actually get

00:00:06.300 | back to the program just briefly um you mentioned the five-day-a-week program a while ago i saw you

00:00:11.520 | put out um it's a fit test basically that's designed to be done anytime no preparation

00:00:17.680 | after you've done uh it's gbrs is your program i'm gonna sign up for this this is not a promotional

00:00:24.680 | i'm just gonna do it i'm gonna pay full price i'm gonna insist on paying full price like everyone

00:00:27.920 | else and doing this because i turned 50 in about a week and i want to stay fit going forward and um

00:00:33.600 | let me see if i got this right it involves a broad jump some pull-ups and push-ups would you walk us

00:00:38.460 | through what the test is and what the program actually provides um because i know a lot of

00:00:46.580 | people listening are already exercising and are attached to their program right guys are like they

00:00:51.540 | want more lower bicep rear delt step but this is different this is about all around functional

00:00:56.640 | fitness at any age men or women so what's the program so we started that program is like a

00:01:05.260 | recovery from injury right i'm just trying to maintain a high standard i've i've had a high

00:01:10.080 | standard physically since i was 17 right i've gotten better i've had really really high points

00:01:14.420 | and low points coming back from injury but i wanted something to be able to maintain a high standard

00:01:18.940 | and we got out you start working with swat teams seal teams every team in between firemen and everybody

00:01:25.040 | else and it's such a physical component that cannot be ignored but so many people in the 80s 90s even

00:01:32.520 | early 2000s like good is good enough like you ever seen the show rescue me dennis leary and a bunch of

00:01:39.240 | guys a bunch of firemen in new york and they had the fat firemen big handlebar mustaches you had the

00:01:45.220 | young guys and you see all this stuff and now if you look at the majority of firemen they look like

00:01:50.300 | professional they look like crossfitters like they're in shape because they understand we've got

00:01:54.560 | so much data on human potential and how to get there nutrition sleep recovery training protocols

00:02:00.560 | and they realize that you are your first lifeline your physical vessel is the thing you can get in the

00:02:06.540 | airport through tsa i can get in the white house i don't need to bring any tools with me this is a really

00:02:12.000 | really good tool and it's always with me if i keep it at a high level so we're going through here and

00:02:17.000 | you know the majority of the military screen test and swat teams it's all body weight push-ups pull-ups

00:02:22.820 | running seal teams and special operations swim test and that's about it you'll do o courses and some

00:02:29.000 | other stuff but the majority of it that's just what it is well it's not reality you don't walk around

00:02:34.680 | there's no way in you don't walk in in a pair of board shorts and weigh in you're wearing body armor

00:02:39.980 | helmets you know pano night vision it's a lot of heavy stuff you have to carry so you're always under

00:02:46.180 | an extreme load but the physical standard was so high as a tier one level i mean the entire force is

00:02:53.560 | but you have to maintain such a high level because everybody else is around you so when i'm looking at

00:02:59.180 | all these guys swat team guys if you had a physical standard every swat team in the country held

00:03:05.340 | if the lowest dude on team could pass this test the top guys are at the super elite level you're so well

00:03:12.980 | rounded you can solve anything physically and that's one of the big things in the military you never want

00:03:17.800 | to have to say no can you 25 guys get up over this mountain and assault that target by zero four in

00:03:23.180 | the morning if if it can be done physically we can do it no matter what we'll find a way move heaven

00:03:28.900 | and earth we'll get it done it's really really hard to make a good decision on the back side when you are

00:03:33.380 | so physically taxed because no decision you're ever going to make is without being under extreme duress

00:03:39.420 | if we elevate the physical standard we can make better mental i mean we can't we can make better

00:03:45.120 | decisions through mental clarity when we're not just sucking wind also true very much so in civilian

00:03:50.620 | life right everywhere like emts i mean business entrepreneurship school teachers everybody right

00:03:56.520 | if you're not physically labored you can make better decisions so that's the whole goal i don't care if

00:04:01.480 | you're a 45 year old fireman that has an extra 35 pounds of weight on you or if you're a 19 year old

00:04:05.960 | kid who's in their prime if you have to run up 10 flights of stairs carrying that hose when you get to

00:04:10.840 | the top execute a good decision the guy whose heart rate isn't at 180 is going to make a better

00:04:15.880 | decision they just are and we all know it so let's set a standard that you know i don't care if it's

00:04:21.600 | wednesday if it's two o'clock in the morning on a saturday if you spring out of bed and take this test

00:04:25.040 | you should be able to pass it no matter what now what level are we trying to adhere as high as humanly

00:04:30.960 | possible if i hit the elite standard right now in three weeks i should hit the elite again if i start to

00:04:36.480 | taper off why lack of sleep poor nutrition you know just really crazy op tempo i'm in the red the whole

00:04:43.380 | time okay maybe i need to take a couple days off get back on my training plan to maintain that high

00:04:47.660 | level but we do a broad jump so power output on the floor in a dynamic fashion landing proprioception

00:04:54.780 | so just have people stand on a line jump as far forward as they possibly can and this the the lowest

00:05:02.100 | standard is your height your height right so if i'm six foot tall i should be able to broad jump

00:05:06.460 | past six foot what's the next level up from that one foot one foot past your height yep so seven feet

00:05:13.300 | would be you know middle of the road okay if i can jump eight feet that's really the standard like for me

00:05:18.480 | i'm trying to get to a 10 foot broad jump like i want to hit 10 feet and i want to hold that as long

00:05:23.400 | as humanly possible and you can swing your arms no running start but you just swing your arms forward

00:05:27.740 | jumping your arms jump feet low to the ground dynamic fashion and i always tell the guys

00:05:32.340 | in reality you are not going to have time to negotiate the obstacle you are not going to be

00:05:37.880 | able to run up to that ditch and stop and look at and go okay i need to get i need to back it up a

00:05:43.240 | little bit you're going to have to go as a cop chasing this kid down this city park you're going

00:05:47.740 | to have to scale that eight foot fence right now not look for a step stool not oh what can i climb on

00:05:53.900 | get over this you're going to have to hit that thing at full value and go up and over it you should

00:05:57.380 | have the physical ability to do that so we have a broad jump and a lot of people vernon has a really

00:06:04.400 | good thing about monkey bars like everybody was swinging on monkey bars when you're a kid in a

00:06:08.680 | certain point in adulthood you stop doing it but you'll look at your kid nine years old swing a monkey

00:06:13.880 | bar she's like oh you're doing it wrong do it this way i'll jump up there and show them if you haven't

00:06:18.420 | been on monkey bars in 40 years expect to be humbled really really fast it's like you lose it

00:06:24.420 | use it or lose it it's going to happen so we're always trying to test ourselves like what is going

00:06:28.780 | to make me a dynamic participant throughout the whole process broad jumps a really good expression

00:06:33.380 | we have that in the seal teams we had a legacy test it was a bodyweight bench press nfl it's 225

00:06:40.240 | bench press it's not fair for me to give 225 to a kid that weighs 160 pounds or 140 pound woman or 50

00:06:46.760 | spend one yeah your body weight though and we go minimum standard 10 repetitions 10 repetition single

00:06:51.960 | set with your body weight that's minimum standard 15 next level up 20 plus is elite if you can bench

00:06:58.340 | press your body weight 20 times you are in top tier this is full range of movement bar touches your

00:07:03.360 | chest you press you're not all the way to straight arm all the way 20 reps on that pull-ups with no

00:07:08.360 | weight and we do that because so many guys have so many injuries so many shoulder injuries

00:07:12.620 | and if your technique isn't there and you're dropping out of the hole i don't want you to

00:07:16.860 | dislocate and jam up a shoulder so pull-ups are in there we have a farmer's carry how many pull-ups

00:07:22.540 | sorry the uh 10 15 and 20 plus so 10 with your body weight 15 is the next level up and then 20 plus is

00:07:28.880 | elite okay and in a perfect word we do it with weight in the seal teams we add weight to it but

00:07:34.280 | for everybody if you can do 20 straight dead hang pull-ups you're at the top physical game there's

00:07:38.840 | lessen no kip uh chin clears the bar chin clears the bar yeah we do a farmer's carry so with your body

00:07:46.300 | weight so if you weigh 200 pounds you have 100 pound dumbbell in each hand you get up and you walk it as

00:07:50.660 | far as you can i'd have to look at the exact feet measurement but i think the elite is almost 300 feet

00:07:56.840 | 275 and 250 somewhere around there and it's not an easy thing to do but we work so much grip for the

00:08:03.300 | pull-ups and everything else like grip matters we say that a lot it's very hard to climb up a caving

00:08:09.180 | ladder on the side of a cruise ship when it's underway your grip's the only thing that's going to get

00:08:13.020 | you there so we really put a lot of focus on gripping firemen need it cops need it if i'm trying to

00:08:17.100 | if i'm trying to manipulate a full-grown man through time and space against their will your grip

00:08:21.800 | is a key factor man you ask anybody who grapples when somebody who grapples and you know how to use

00:08:28.000 | it grabs a hold of you you instantly know you're in a world of hurt you grab some ncaa wrestling he

00:08:33.740 | grabs a hold of you the first thing you feel is his hands oh no i'm just grabbing a hold of a grizzly

00:08:38.600 | bear right now this is not going to be good we need everybody to have that same strength also someone's

00:08:43.300 | got to open the pickle jar exactly gotta be able to open the pickle jar but when you pick up that weight

00:08:47.500 | everything's in your core's in there your posture really matters upright i've got to be able to

00:08:51.740 | control my breathing ocular focus where am i looking and then how long can i hold on to this

00:08:56.420 | i've got to keep a rigid frame i can't lean over and let it take control of me i can't lean back i've

00:09:00.660 | got to be present throughout the entire movement and then just push so we've got that we've got a trap bar

00:09:05.780 | deadlift we use the trap bar because the majority of guys in that career they've already got some

00:09:11.260 | injuries stacked up and we actually put 45 pound bumper plates to pull from a little bit of an

00:09:15.660 | elevation because i've got a really long torso and the big thing we push in that program is we want you to be

00:09:21.680 | able to train 52 weeks out of the year there is no off season for a fireman there's no off season for a

00:09:27.260 | SWAT team guy there's no off season for an army ranger and if you get jammed up in the gym and i've done it

00:09:31.880 | really bad the mission doesn't care you have to go anyway and now you're not at 100 and the entire

00:09:38.520 | patrol in you're thinking about your lower back and if you're going to be able to be able to perform on

00:09:42.860 | target we can't have that we're trying to increase your confidence never decrease it so that's why i pull from

00:09:48.360 | that that is one and a half times your body weight is the minimum standard for how many repetitions

00:09:53.160 | five one and a half times your body weight okay and then two times your body weight i think it's two

00:09:57.820 | and a half times your body weight is the elite for a set of five you know you can obviously do more i

00:10:02.480 | think i did a set of 12 in that video but it's just can i pick up double body weight under control

00:10:08.120 | without slamming on the ground proper form in control the entire time so we add in all those so

00:10:13.940 | the broad jump the farmers carry the body weight bench the pull-ups

00:10:17.600 | the trap bar deadlift and we have an 800 meter run we also have a plank for time so a minute and a half

00:10:25.880 | two minutes no it's two minutes two and a half minutes and three minutes just in the forearms

00:10:30.460 | planking however you want to hold it and we were going to do sit-ups originally but sit-ups is such a hip

00:10:35.340 | flexor dominant position because i have that long torso if i don't anchor my feet 50 sit-ups is really

00:10:42.140 | really hard for me and how do you gauge it are your hands interlocked behind your back there's a whole

00:10:45.840 | bunch of ways to cheat it it's very hard to cheat a plank but your core is so important and that's

00:10:50.920 | something that vernie got me doing i had a lot of lower back injuries as we all do i started walking

00:10:55.760 | around with my core at like 40 to 50 flexed all day every day my lower back issues went away instantly

00:11:02.380 | so i walk around with a little bit of tension all day long just imagine walking around the pool your

00:11:06.400 | shirt off a little bit of tension your abs and it protects my lower back so we always say be an

00:11:11.720 | active participant throughout the entire movement i'm never gonna let my core go to jello because

00:11:15.660 | my lower back will spasm everything is locked in everything is in control my intensity is there my

00:11:20.460 | focus is there and i blocked out all the stray voltage so we get through that and then we do an

00:11:25.120 | 800 meter run i wanted to do 400 meter repeats do a 400 stop as long as it took you to run execute

00:11:32.920 | another one in the same amount of time well the swat team they have an 800 meter run we're like well

00:11:39.440 | since you already do it i don't need a guy that can run a marathon i need a guy that can throw a 200

00:11:44.320 | pound guy over his shoulders run him up 10 flights of stairs and make a good decision so being a marathon

00:11:49.420 | runner while it might be great for you it doesn't really give me everything i need i really need that

00:11:54.420 | hybrid athlete and that 800 meter i didn't realize and i talked to everybody who's a distance runner

00:11:59.320 | the 800 is brutal it's too fast to fully sprint and you can't slow down because that time metric i think

00:12:07.040 | is 3 15 3 minutes and 245 to be the elite so i think i'm in like the 240 range right now but i haven't ran

00:12:15.040 | it since i snapped my hip other than sprints i don't distance run because it hurts my hip too bad

00:12:19.620 | but i'm able to get through it i've got a laundry list of injuries and we did that entire test cold war

00:12:24.780 | we basically wrote it down and the whole thing when i sit down with vernon i was like i need something

00:12:28.900 | to drive to i do better when there's a target goal on the wall like two years ago was a 400 pound bench

00:12:35.240 | press i have never been able to bench press 400 pounds i've missed it every time my shoulders were

00:12:39.900 | all blown out and i was like with all the injuries i want to press 400 pounds one time before i hang it

00:12:45.420 | up forever retrain the entire year hit 407 re-racked it now what i need to hold a high standard

00:12:52.660 | what is it well if i was on a seal team or a swat team and every dude could pass that test we have a

00:12:59.440 | physical dynasty because not everyone can but it gives you something you look at me and it's like i've

00:13:05.000 | got a laundry list of injuries dude i'm on the wrong side of 40 right now i've never taken my foot

00:13:09.480 | off the gas and neither should you you're 22 years old you should be running circles around me

00:13:13.220 | and if you're not just because you don't care enough like no one has slapped you that's the

00:13:18.440 | whole concept of be a pro everything i'm doing is putting me in position to be the best version of

00:13:23.740 | myself because the team deserves it everything i do everything i say everything i represent should be

00:13:28.660 | putting the group in a better position and for us because it's such a dangerous job your physical

00:13:33.380 | readiness it can't be ignored that is the one thing that everyone should be able to count on

Testing Your Overall Fitness At Any Age | DJ Shipley & Dr. Andrew Huberman

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