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Episode Overview

In this episode, we kick things off with the new brutal pyramid sets that have been absolutely wrecking everyone brave enough to try them. We break down how they work, why they hit so hard, and more importantly, how to actually apply them without just redlining yourself into the ground. Whether you're training for performance, grit, or just want a new way to suffer productively, this is one you'll want to steal.

From there, we shift gears into knee health for runners. We talk through practical knee-prevention exercises that actually hold up under mileage what matters, what doesn't, and where most runners get it wrong when trying to "bulletproof" their knees.

We wrap up with a deeper conversation on knee rehab and coming back from knee surgery. Specifically, the assessments we like to use to determine readiness, what to look for, what to test, and why guessing your way back into training is usually what gets people hurt again. If you're post-surgery, rehabbing, or coaching someone through it, this part is gold.

Train hard. Think clearly. Don't skip the basics.

Timestamps:

[00:00] Holidays, health check-ins, and what we've been noticing lately

[02:45] Training methods we're using right now and lessons learned the hard way

[05:27] Isolation work, turning muscles on, and why it actually matters

[08:21] Why runners keep getting hurt and what's usually being missed

[11:05] Knee-friendly corrective work that actually transfers to running

[21:43] Breaking down knee pain (what's really causing it vs. what people blame)

[29:14] Coming back after meniscus surgery: what needs to be checked first

[41:03] Staying ahead of injuries instead of constantly reacting to them

[43:51] Honest self-assessment and why guessing gets people hurt

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