And the Hello and welcome back to chasing excellence a show about chasing what truly matters.

My name is Patrick Cummings and as always I'm here here with Ben Berger on. How are you my friend?

Doing great. Thanks, Patrick.

Thank you everybody out there for joining us. We're going to have some fun here. We, on July 30th is the date that we released.

We put out an episode that we called three hours to get in

three hours a week to get in the best shape of your life. Almost immediately I think

I think if it was probably immediately after pressing stop on the recording.

You were like, okay, we didn't talk about this, this, and this.

So we made a note, like, okay, let's do a part two of this, because we intentionally

didn't want to go, you know, a mile wide and a mile deep because we would have been there for two to three hours so we intentionally did our best to to keep it relatively surface level on in that first conversation. I think we're going a little bit deeper this time around.

Before we do I would love maybe could you give us well one go back and

listen to that first one because without the first one this conversation might

you might not have an anchor for it but as a reminder because it's been a few months now can you give us like the quick one minute two minute version of what we learned in that first episode where we really laid down the framework and the foundation

for what you need to do on a weekly basis to get into the best shape of your life.

Yeah, so again the best shape of your life is to be really fit and fitness is this wide-ranging capacity of being strong, having endurance and be able to do high threshold work capacity. And the weekly framework that we laid out in order to

get into the best shape of your life is very simple. It is trained five or six days a week.

Those should be made up of

what we'll call cyclical threshold conditioning and it's what I don't

know if we use these words last time but

sickle threshold conditioning at intentional levels and intensity and this may be

where we're going to like, now we're in

201 class, right? So you took the first semester and now we're doing the next one. So train

...