♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
(hands clapping)
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
Yeah, and, we're the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today we're joined by, I'm gonna call him, Big Jake,
- Okay.
- But he's also, "Gym Rat Jake," and we're gonna talk about
the best shadow boxing workout,
speed, power, or cardio,
and we're talking about high-intensity interval training.
- Right. - Right.
- We really wanted to get someone in here
that actually knows how to box,
and is going to be competitive-
- Okay, rest up, Jake. - Jake, yeah. Wow!
- He's an animal. I'll tell you,
I'd hate to be up against this.
I mean, look at the calves on this guy.
Turn around.
Look at the calves.
- [Brad] Yeah, yeah.
- [Bob] That's the size of my leg, the whole leg.
- So, anyways, we do have Jake here.
Jake you wanna say your last name on world-wide?
- Yeah. Claver.
- Claver. - Claver. Jake Claver.
- He is training, you're a nurse, correct?
- Yes.
- But, again, Brad, you're not going to be able to hear him.
- Oh, that's right. He doesn't have the mic on.
Yeah, so, he's a nurse and he also is
very active in physical fitness.
Specifically, in the last two years,
you've been training for boxing competitively,
and you're going to sign up
for your first actual fight this year.
This summer.
So, in about three or four more months.
- But, you've been doing sparring.
- Been doing a lot of sparring.
- Yeah, yeah, a lot of sparring.
- And you've been doing a lot of aerobic exercise,
strength training, speed training,
everything that goes along that makes a boxer...
- Well rounded.
- There you go.
- He got the symbols. That works good.
- Okay, so, we got to know Jake
and what we want to do is
let him see if he can show us,
if we can incorporate
some bands into boxing
or shadow boxing.
- And what's nice is you got a heart rate monitor
that actually tells the percentage
of his maximal heart rate,
so, we got it set up over here
so we can monitor where he's at,
and we can see if we can get him up to the higher levels
and keep him down above the lower levels.
- Right. So, let's go a little bit closer
in detail about this-
- First of all, Brad,
if you are new to our channel,
please take a second to subscribe to us.
We provide videos how to stay healthy, fit, pain free,
and we upload every day.
Also join us on our social media platforms.
We are giving away, what are we giving away?
We don't know what we're giving away right now.
We're giving away something.
- Should we give Jake away?
- Yeah, we'll give Jake away
to the highest bidder there.
Alright, thanks for watching.
(laughter)
That's all folks.
(laughing)
- Okay. Let's get on to the HIIT or "height" training,
depending on how you want to pronounce it-
- I'll be the model.
- There you go.
High intensity interval training.
So, I drew this up just so it would kind of make sense
in a graph form.
We have a graph-
- [Bob] Do you see it?
- It's clear? Liz, you got it?
- We've got time here.
We've got the heart rate here.
We're starting, the base is at resting heart rate.
This is theoretical, and this is the way we want
Jake's heart rate to respond as we go through this training
bout in just a few minutes, here.
So, when he starts,
it'll be resting heart rate,
and as he starts doing his shadow boxing,
using the resistance bands,
we're gonna go up and his heart rate's going to increase.
After 30 seconds, he gets 30 seconds off.
We're going a 50-50 interval.
50% high-intensity, 50% rest,
and then it repeats.
And then, it's going to go up and you can see, in theory,
it's going to raise every time he goes into a high intensity
up to a certain point.
I'm guessing by the fourth time,
he'll get up to his high intensity.
We'd like to get up to about 90% of max heart rate.
Jake has a heart rate monitor on.
He's got it set up on his cell phone app,
so we can visually see what's going on
with his heart rate,
so this will be kind of fun.
- [Bob] This will be fun.
- [Brad] This is real training in scientific form.
- [Bob] And, by the way, he's using the wall anchor, um-
- Back off, Jake.
- Are we going to show them the wall anchor?
- Right here.
- And we're using Bodylastic bands
and we got both of those listed in our products down below,
in our Amazon affiliate page.
- I did want to mention,
as far as the resting heart rate,
we like to keep it above 50%.
- Sure.
- So, when he's doing his rest time,
we're gonna look and see how far down it goes.
Now, the more in shape you get,
typically, your heart rate will come down further
and further as you progress with your training.
Is that correct, Jake?
- [Jake] Yes.
- [Bob] And probably respond faster, too.
I mean, it'll go down faster.
- [Brad] Right. - [Jake] Right.
- So, that's the idea.
If you're out of shape,
and you get your heart rate up to 90%
- Yeah, it's gonna stay there a while.
- And if it stays there for 30 seconds while you're at rest,
- Yeah.
- then you're going too hard and you need
to remodify your workout.
Jake doesn't have a mic on, so he's talking,
you may not hear him, so, we're gonna talk for him.
(laughs)
- We'll interpret.
- Are you ready, Jake?
Is there anything you want to say before we go?
Did we miss anything?
You got your hands wraps on.
He's got his boots on.
He's set; he's got his head band on.
Let me get my timer going.
Alright.
- We're doing 30 and 30?
- Yeah.
- [Bob] 30 and 30.
- Right now, you must be a little nervous
'cause you're at 53%.
- [Bob] No, he was at 50% when-
- Oh, he was moving around before, yeah.
- (mumbles) so you can see it.
- [Bob] I could do that, even.
- Yeah. Then you could see it.
- That would be kind of interesting, actually.
- We'll see if we can get it in on, uh-
- Is there a place I can stand
where you could see this and him?
'Cause he'll be coming out-
This way?
- There you go.
Are you ready, Jake?
We'll get going on your first one.
And, go ahead, start
working those bands,
working your form,
moving around.
(puffing)
There you go.
If you notice, the bands really work well for this, I think,
because he's got a lot of range where he can move
and maintain resistance.
- [Bob] He looks formidable.
I'd hate to be in front of him.
I think I would die.
He's got five seconds left.
Keep going, Jake, looking good.
(timer bleeps)
- [Bob] There it is.
- Time.
And we're at 75%.
75%.
So, this is his 30 second rest time.
How do you feel, Jake?
- [Bob] He feels it.
- These bands are tough.
(laughter)
- [Brad] He said the resistance bands are tough.
It puts another angle on it,
and that's the whole idea,
is to add-
- [Bob] He's actually at 80% right now.
- [Brad] 80%?
- [Bob] Yeah, even though he's only-
- Stop, relax.
Are you breathing, Jake?
Relax.
He knows what he's doing.
I don't have to coach him.
Jake has two coaches that he's had
for boxing coaches and a personal trainer.
Are you ready?
You got two seconds.
- [Bob] He's still at 79%.
- [Brad] And go ahead.
- [Bob] Now, he's up in the 81 percentile.
- [Brad] Whoa!
(laughter)
This reminds me of old karate days.
Let's do some sparring.
This isn't fair; I don't have no gloves on.
- [Bob] I've got some old footage of Brad sparring,
but I haven't been able to figure out how to get it
on to YouTube, yet.
- [Brad] How is that looking?
- [Bob] He's at 85%, 83%.
- [Brad] How're you holding up, Jake?
You got five more seconds.
- He's at 83%, 84, he's-
- [Brad] Time!
- [Bob] Okay, shake it off.
So, yeah, he's at 84%.
- Now, people who are watching this,
and if you're looking at a timer on a clock,
(laughs)
my timer stopped, so I had to guess on 30 seconds.
Sorry about that.
It might have been longer that 30 seconds,
but it might have been a little shorter.
- [Bob] Jake's going to faint.
I could watch over here, too.
- That was number two or number three?
- [Bob] That was number two.
- How're you holding up?
- The bands are tough.
- [Brad] There's work in them, I know.
Okay, you got five more seconds, we'll do another round.
- [Bob] I'll watch it on here, too.
- [Brad] Okay, ready, two, one, and go ahead.
- [Bob] Okay, so 8:35 . . .
So, he didn't go down much, so he's tired.
- [Brad] Keep working it, Jake, you're looking good.
- [Bob] So, yeah, I would, Jake,
maybe not go as far forward
so you're not getting as much resistance.
- [Brad] Yeah, there you go, back off under there.
He's getting closer to the wall.
That's the beauty of the band.
You can adjust the resistance very easily
just by where your position is relative to the anchor.
- [Bob] How many rounds are we doing, anyway?
- [Brad] We're only doing three right now.
- [Bob] (laughs) Oh, okay.
(laughter)
- We can stop after this round.
- [Bob] That's it.
That's 40 seconds. - [Brad] Time!
- [Bob] So we got him up to 86%.
Alright! Well done, well done.
Did we hit the 90%? - [Brad] That's a workout.
- We did not hit it, I don't think, did we?
We were at 86, which we, 87 you saw?
- Okay.
- Alright, well I wish we had
that microphone on Jake now,
just so he could give us a little input.
- Well, he can complain to us and we can-
- It just, it won't come down in that 30 seconds.
- Yeah, it's really not coming down on that 30 seconds.
- 30 seconds on, 30 seconds off is like . . .
(fingers snapping)
It's really going.
- Sure, sure.
(chuckles)
- So, would you say, for you,
would you adjust that to a
60 second on, 60 second off,
0r a 30, 60, or, you would modify it, I'm assuming,
so it would get down-
- [Bob] You think that was too intense.
- With the bands, I would do a minute on, a minute off.
- [Bob] You would?
- Yeah, I'd do a minute on, a minute off.
- [Bob] Wow, wow.
- Did you see some benefits from the bands
do you think that it would be helpful for training?
- Yeah, it definitely provides that resistance,
but, I mean, you gotta really work on
the balancing, keeping your legs--
because it's so much leaning forward
that you don't want to compensate
or develop bad habits.
- For my point of view,
I'm thinking the leaning forward,
and I'm not a boxer,
but I've done this, and I like it,
I like the leaning forward.
It's working my core - Brad, they probably can't
hear you now.
- It's working my core.
Sorry about that.
- You're gonna have to tighten your core
when you're breathing,
'cause you wanna
breathe your punches.
- Right.
- [Bob] Sure.
- So, you wanna (crosstalk) here
and then step back to breathe.
(quick deep breaths)
- Sure, sure.
- Well, we want to thank Jake for joining us.
We're going to have him in one other video, too, right?
We're going to put him in a future video?
- Yeah, we're going to have another video.
We're going to do a kickboxing one.
We're going to actually put the bands on his feet
along with the punching,
and then, we're going to do a similar workout
and see what the response is
and get his feedback, then.
But, we're gonna put a mic on him for that one.
(laughs)
Alright, thank you.
- Thanks for watching.