This is the Jocko Underground podcast number 137 sitting here with Echo Charles.

We have out of the gate a question that I think you will be able to provide some guidance on as well echo Charles go I'm inside I love jocco I'm 26

years old I train you to five days a week try to wait lift four days a week and I

also stack intense physical therapy exercises two days

a week from my knee as a part of rehab for my ACL surgery. Lately I've noticed that my energy is

through the toilet, down the toilet, in the toilet, to the point where

I'm so tired I will fall asleep in the middle of the day after work.

I work full time, by the a nap for hours I have sometimes missed

workouts and PT and had to stack them on to the next day throwing off my

routine these naps also screw up my sleep schedule to where I go to

bed at one or two a.m. My Garmin watch gives me a morning report which often says I have poor recovery, low sleep, score, and low body battery.

I'm not a morning person so the 5 a.m. lifting ain't happening, brother.

Also I train Jiu-Jitsu 7 p.mitsu 7 PM to 9 PM. I don't get to bed until 11 PM or so. Any tips I can do to

improve sleep recovery and have more energy throughout the day. Also I threw in my workout routine

to see if you think I should change anything as well. So workout routine that he

throws in Monday he just does physical therapy and BJJ. Tuesday, he's got his whole workout here from incline bench, dumbbell bench press, dips,

to failure, tricep extensions, three sets of 15.

I had to look up R.P.

rate of perceived exertion.

It's like how hard you're working, one out of 10.

So he's kind of telling you, he's doing these things

at level 8, level 9, level 9, then 30 minutes of cardio.

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