The Unfvckd Podcast

Before launching the new OLLIN endurance program, I opened a Q&A to the membership and answered what came back. This is that conversation.The through-line: most endurance programs make you good at one thing — one movement, one event, one finish line. That's a finite game. This program is built to develop aerobic ability generally, the capacity to provide oxygen and blood flow across anything you ask your body to do. Running and cycling are in there because they're the easiest ways to extend effort, but so are carries, sleds, rows, lunges, burpees. You build the base; you make it your own.What we get into: how to find your real deficiency (nine times out of ten it's base, not intensity); what the German team that broke the four-minute team-pursuit barrier actually did in training, and why it was mostly low intensity; whether nasal breathing and conversational pace are good zone-two cues (they get you in the neighborhood, no further); why chasing a precise zone two is close to useless if you're not racing; the minimum dose to maintain endurance once you have it; stable versus volatile traits and why most people defend the wrong ones; wear, tear, and longevity with running; and the hybrid problem — trying to hold strength, power, and endurance at once is how you end up with none of them.There's a story in here about accidentally hitting my best competition shape ever while training out of a backpack in London — all zone one and zone five, no gray middle — and a friend named Jamie whose aerobic base makes him, in his own words, light-years ahead on the mat. Endurance is compound interest. It's the trait that amplifies every other trait you have.The endurance program is a 12-week build, live now and included in the OLLIN membership: https://weareollin.comGot a question I didn't cover? Send it in and I'll do another one of these.00:00 Endurance is compound interest00:21 What this Q&A is, and what the program is05:06 Finding your deficiency: base vs. intensity06:13 What the German pursuit team actually did09:53 The London backpack story12:03 Is conversational pace / nasal breathing good for zone two?18:10 Why precise zone two is useless if you're not racing19:15 Building vs. maintaining: the minimum dose21:18 Recovery and how endurance fits the week24:40 Stable vs. volatile traits25:23 Wear, tear, and longevity with running30:50 Concurrent strength, power, and endurance31:32 The cookie jar: interference33:26 The hybrid / SOF problem35:02 Why "that day" never arrives38:24 What most endurance programs get wrong39:44 What this program is (and isn't)40:36 Fueling and recovery alongside strength49:33 How many days a week of each46:54 Jamie Lavelle: endurance on the mat50:37 Why endurance amplifies everything

There's a word hiding inside the thing you do every day, and almost nobody who does it knows what it means. Trahere — Latin, to drag, to draw a living thing out of its current state and into a new one. It's the root of "training," and for most of its life it had nothing to do with barbells. You trained a vine.This episode draws the line between training and exercise and refuses to let them be synonyms. Training uses your psychological and sensational capability to alter your physiological state — it runs inside-out, intention dragging the body toward a capacity it doesn't have yet. Exercise runs outside-in: you move, and the movement changes how you feel. Both are worth doing. They cannot happen in the same session at the same intensity, and most people attempt both at once and get neither.The neuroscience has caught up with the etymology. The anterior mid-cingulate cortex — the brain's cost-benefit engine — physically grows when you do things you don't want to do, and ignores comfort entirely (Touroutoglou et al., Cortex, 2020). BDNF, the fertilizer for your nervous system, doesn't respond to movement; it responds to intensity above your ventilatory threshold. The body doesn't adapt to activity. It adapts to a signal strong enough to convince it that what it can do right now isn't enough.Inside: why the "I train hard every day" crowd is building fatigue resistance instead of adaptation, the lion-tamer and the stool, using exercise as the apprenticeship to training, and the simplest test there is — if you genuinely trained, you won't be able to repeat it tomorrow.Three days a week, you drag yourself somewhere new. The other days, you keep the body from going slack. The effort was never the problem. The direction was.The full OLLIN training library and the philosophy behind it: https://weareollin.com00:00 Trahere — the word hiding inside "training"00:54 Exercere — to unpen, with no direction01:48 The line: inside-out vs. outside-in02:46 Into the skull: the anterior mid-cingulate cortex03:41 The aMCC grows when you override yourself04:59 BDNF responds to intensity, not movement06:25 Why the "little of everything" week adapts nothing07:12 Protecting intensity, and why intention breaks for most people08:00 The lion tamer and the stool09:27 Exercise as the apprenticeship to training10:30 Fatigue resistance is not training11:14 The simplest test: you can't repeat it tomorrow11:31 Three days new, the rest keep from going slack

Most people confuse the two. Here is how I make an intentional difference. Training is using the psychological and sensational potential to push the physiological boundaries. Exercise is using physiological process to change the psychological or emotional state. This is part of an excerpt form a longer article that will be posted in a few weeks. The full session can be found on www.weareollin.com Playlist: / osdju0ld2xdvct8t0z

About the episode: In an industry obsessed with 15-second clips and "hack-based" transformations, genuine physical mastery is being lost. In this episode, Stuart Diplock and I attempt to dismantle the transactional mindset of modern fitness.We explore why long-form storytelling is the antidote to superficial trends, how personality traits dictate the sports we choose, and the profound psychological differences between Western (external) and Eastern (internal) coaching styles. We also dive deep into the concept of "Infinite Fitness"—moving away from finite goals to build a practice that sustains mental health and prevents burnout.From the fragility of narcissism in powerlifting to the mental strategies of endurance athletes, this conversation redefines what it means to be strong.Key Topics Discussed:* The Death of Nuance: Why short-form content fails to capture the reality of health and why we are pivoting to long-form writing and Substack.* Psychology of the Athlete: Why lone wolves choose endurance and communal personalities choose CrossFit.* East vs. West: Comparing the external cue-based coaching of the West with the sensation-based mastery of Eastern/Soviet systems.* Strength as Sensitivity: Why true strength is about emotional regulation, and how "power" is actually an expression of free will.* Finite vs. Infinite Games: shifting from "getting fit for a wedding" to fitness as a lifelong vehicle for self-discovery.Timestamps:* 00:00 - Intro & The shift to Long-Form Content* 09:17 - Why Substack? Escaping the "Short-Form" trap* 16:13 - Storytelling in Fitness: Connection over quick hooks* 25:50 - Redefining Strength: Sensitivity vs. Brute Force* 31:12 - Personality Profiling: Which sport matches your psyche?* 34:42 - Power Expression as Human Agency* 40:52 - Western vs. Eastern Coaching Philosophies (External vs. Internal Cues)* 45:00 - Mental Strategies: Gratitude vs. Goggins Approach* 51:06 - The Lost Art of General Physical Preparedness (GPP)* 01:11:54 - Infinite Fitness: Stopping the cycle of burnouthttps://elvtecoachstuart.substack.com/https://www.instagram.com/stuartdiplock/https://elvtesg.rezerv.co/home

world, Strange Grayson. We explore our shared history of hitting rock bottom with injuries from traditional training and how a few key conceptual shifts completely changed the game.Grayson details his "Matrix moment" at his first Functional Range Conditioning (FRC) certification, where he realized that despite being able to lift hundreds of pounds, his body was full of untrained "holes" that left him fragile. We discuss why "perfect technique" isn't a magical safety blanket, the crucial difference between training muscles and connective tissue, and why true longevity in fitness is an "infinite game" of creativity and exploration.Grayson also provides a masterclass in injury rehabilitation, breaking down the exact step-by-step process he would use to assess and rebuild my recently torn bicep, taking it from passive motion all the way to high-speed, dynamic loading.Whether you're an athlete tired of feeling beat up or a coach looking for a more thoughtful approach, this conversation will give you a new framework for building a truly resilient and capable body.For more information of Strange Grayson:Insta: https://www.instagram.com/strangegrayson/?hl=enhttps://www.basishpny.com/Or visit www.weareollin.comTimestamps 03:00 - Introduction: How a simple question about FRC started the conversation years ago. 04:50 - The "Matrix Moment": Realizing you can be incredibly strong yet fragile and "untrained." 06:20 - The Injury That Changed Everything: How a simple stretch led to a hospital visit and exposed a deep misunderstanding of physiology. 08:50 - How 10 days of mobility work in Greece fixed a chronic shoulder injury that years of lifting couldn't. 11:45 - Strange Grayson's Origin Story: From CrossFit gym owner to throwing his back out lifting an empty cardboard box. 13:25 - The FRC certification that connected all the dots and explained why some clients get stronger while others just get hurt. 15:00 - The #1 Challenge: Getting clients to buy into a new training philosophy. 17:15 - The Mindset Shift: Why the "grind harder" roadmap doesn't lead to longevity. 20:00 - The Bicep Tear: A full breakdown of the freak accident in Spain. 22:20 - Why Your 350lb Clean Drops by 50lbs if You Move Your Hand 1cm. 24:45 - Grayson’s Approach: Why the "internal feeling" of an exercise is more important than the setup. 27:30 - The Science of a Tear: How a simple bruise can accelerate force onto connective tissue. 29:50 - Your Body Gives "Whispers" Before It "Screams"—Are You Listening? 31:10 - Fitness as an "Infinite Game" vs. a Finite Race to Lift Heavier. 34:00 - Bicep Rehab Masterclass: Grayson's step-by-step plan for assessing and rebuilding the injury. 37:50 - Critical Question: What do you do when a client says they "feel nothing" during a stretch? 44:50 - Grayson's Progressive Loading Strategy: From Isometrics to Over-speed Eccentrics. 47:45 - Grayson's Current Focus: Balancing the ego of "feats of strength" with the demands of Jiu-Jitsu. 50:50 - Why FRC is perfectly designed for the demands of Jiu-Jitsu. 55:00 - The "Lazy Strength" Paradox: How Grayson hit a lifetime PR after taking a year OFF from lifting. 59:30 - The Difference Between Directing Energy Externally (Lifting) vs. Internally (Isometrics). 1:01:00 - Why do people resist new training ideas? The fear of losing strength. 1:03:00 - How your physical training shapes your personality and confidence. 1:06:00 - Using Training to Change Your Brain Chemistry for Creativity or Focus. 1:09:00 - Where to find Strange Grayson and learn more about his work.#FRC #mobility #strengthtraining #JiuJitsu

The UNFVCKD Podcast welcomes, Sean Waxman, a renowned strength and conditioning coach with over 30 years of experience. Sean shares his journey in strength training, starting from his early days in the projects where his father introduced him to weightlifting.Sean discusses how his initial motivation for strength training came from survival needs in his neighborhood, which evolved into a deeper passion for sports and physical development. He describes his methodical approach to learning, studying Soviet sports science literature and experimenting with various training programs.The conversation explores the cultural significance of strength, with Sean emphasizing how strength training opened doors for him across different communities and cultures. He shares insights about his coaching philosophy, developed through years of experience training athletes from various backgrounds.Sean discusses his transition from athlete to coach, highlighting the importance of understanding biomechanics and movement patterns. He emphasizes the need for coaches to help athletes become independent and self-reliant rather than dependent on instruction.The discussion delves into the current state of physical culture, with Sean expressing concern about society's decreasing value of physicality. He advocates for a return to valuing physical capability and strength as essential components of human development.The first chapter of Suffer Smarter and more about Sean Waxman can be found here:https://seanwaxman.com/Instagram: https://www.instagram.com/the_sean_waxman/?hl=enChaptersIntroduction to Sean Waxman and His Background 00:00:00Michael Blevins introduces Sean Waxman as a titan in strength and conditioning, highlighting his achievements including producing top finishers at World Weightlifting Championships and multiple national champions. Sean's background as a national level Olympic weightlifter and his academic credentials in biomechanics and kinesiology are discussed.Early Experiences with Strength Training 00:03:31Sean shares his early experiences with weightlifting, starting in the projects where his father had a makeshift gym. He describes how his initial motivation was survival-oriented, wanting to be strong enough to either win fights or avoid them altogether.Evolution of Training Philosophy 00:08:31Sean details his journey of studying Soviet sports science and developing his training methodology. He emphasizes the importance of understanding movement and how his approach to strength training evolved through practical experience and academic study.The Cultural Impact of Strength 00:26:37The discussion explores how strength training served as a bridge between different cultures and communities in Sean's life, highlighting the universal value of physical capability across societies.Coaching Philosophy and Development 00:41:54Sean explains his approach to coaching, emphasizing the importance of developing athletes' independence and understanding of their training. He discusses the balance between technical instruction and allowing for personal exploration.Modern Physical Culture and Society 02:30:22The conversation addresses concerns about society's decreasing emphasis on physical capability and the importance of maintaining strength and fitness as cultural values.Book Discussion - 'Suffer Smarter' 02:32:45Sean discusses his book 'Suffer Smarter,' explaining how it encompasses his life experiences and philosophy about intelligent approaches to physical training and personal development.

Welcome to The UNFVCKD Podcast, hosted by Michael Blevins. In this groundbreaking first episode, Michael shares a pivotal moment that reshaped his worldview, sparked by the comments on an Instagram post. He reflects on the shortcomings he identified in his previous venture, The Nonprophet Podcast, and outlines his ambitious vision for this new platform.UNFVCKD is more than just a podcast; it's a beacon of hope for those disillusioned by the world and yearning for genuine change. Guided by Michael, a once-cynical host now on a path of redemption, the show delves into the intricate web of systems, institutions, and cultural shortcomings that influence our daily lives. Yet, it doesn't stop at critique—UNFVCKD offers a roadmap to personal and societal transformation. Drawing from over a decade of experience coaching elite performers, Michael proves that shifting your perspective, rediscovering your purpose, and contributing to a world that's a little less... well, fucked, is not just possible—it's within reach.Michael Blevins, the visionary behind We Are OLLIN, Rytual recovery, and a co-founder of Alqemis, brings his expertise as a high-performance coach to the forefront. Utilizing fitness as a powerful tool for psychological and mental transformation, Michael has left an indelible mark on the industry. His notable achievements include sculpting Henry Cavill into the iconic Superman for Zack Snyder's "Man of Steel," "Batman v Superman," and "Justice League," as well as training the actors and stuntmen of "300: Rise of an Empire."Join us on this transformative journey with The UNFVCKD Podcast, where we confront the world's challenges head-on and explore the untapped potential for change within ourselves and our communities.Find more:Instagram: https://www.instagram.com/gritandteet...www.weareollin.com