In this episode 145 protocols
▶ 5:17 Have a Specific Training Plan Behaviors “Those individuals who go on a specific training plan compared to those who do not, will receive better results... The fact that you have a plan is always more effective than not having a plan.” ▷ 6:50 Track Workouts in a Notebook Behaviors “If you don't have some sort of system of tracking and this can be as simple as a notebook, just writing down what you did before and doing a little bit more the next time. That is going to almost guarantee you success.” ▷ 11:02 Assess Fitness Before Programming Behaviors “So step number one is assessing properly and identifying a training goal.” ▷ 12:44 Choose a Specific Training Goal Behaviors “Way number one is to just pick something. Arbitrarily decide, I'm going to run a 5K. Or I've done that before and I want to improve it by 10 seconds. I want to lose 10 pounds.” ▷ 13:00 Run the Fitness Testing Protocol Behaviors “Another way is to run through that fitness testing protocol we described in a few episodes before... And then choose that as your primary goal.” ▷ 13:26 Prioritize Your Lowest Fitness Score Behaviors “You'll see what score is the lowest in. And then you'll maybe make that a priority for the next, say, three months.” ▷ 13:42 Use SMART Goals Behaviors “A really nice tool for helping you set a goal is a system called SMART... SMART is often specific, measurable, attainable, realistic, and timely.” ▷ 14:17 Use at Least One Objective Metric Behaviors “Generally, I like to have at least one objective measure. So remembering objective is something that is not based on feeling.” ▷ 15:39 Set Realistic Goals Then Reduce by 10% Behaviors “Pick something that is realistic. And then honestly, my little twist here is, take that and minus 10%.” ▷ 22:38 Use Intermediate Goals and Timely Milestones Behaviors “You have to have those metrics called out ahead of time because you will lose motivation in that short term because you won't see that result immediately.” ▷ 23:27 Identify Your Defenders Behaviors “Number two is identifying your defender. What I mean by that is what is stopping you from hitting that goal?” ▷ 24:09 Address Injury Risk Defenders First Behaviors “Maybe we invest something right now, which is maybe improving your flexibility, working on movement technique, whatever's going to stop you from getting hurt.” ▷ 24:56 Use Quarterly Milestones for Body Fat Goals Behaviors “It's as simple as doing a half a percent per quarter of the year.” ▷ 25:15 Delay Fat Loss to Address Constraints First Behaviors “Quarter one is going to be 0%. Like, whoa, yeah, yeah, that's right. You may not lose a pound for the next three months. We don't care.” ▷ 25:32 Work With a Chiropractor if Needed to Remove a Defender Behaviors “We need to invest in, you know, working more with your chiropractor or whatever the thing is, right?” ▷ 29:29 Train Compatible Adaptations Together Behaviors “The closer those adaptations are together in that list, the more compatible they are to training each other.” ▷ 31:45 Keep Endurance Volume Low if Combining With Speed/Strength Behaviors “If the volume was low enough, then you'd be fine.” ▷ 35:23 Choose Lower-Impact Endurance Modes to Reduce Interference Behaviors “If you're going to do those things, you can hedge your bets a little bit by choosing an exercise choice that is less impactful.” ▷ 35:36 Use a Warmup Before Lifting Behaviors “A warmup is fine. We're really talking about probably more than 30 plus minutes at higher than 60% heart rate.” ▷ 35:40 Avoid More Than 30 Minutes of Higher-Intensity Cardio Before Lifting Behaviors “We're really talking about probably more than 30 plus minutes at higher than 60% heart rate, like random number, something like that.” ▷ 35:52 Adjust Calorie Intake by Training Phase Diet “Again, you can actually fix that by then just consuming calories.” ▷ 52:23 Use the Quadrant System Behaviors “You have 10 points total. And you get to distribute these 10 points across the four areas.” ▷ 55:25 Keep Recovery at Least Half of Fitness Allocation Behaviors “Recovery must be at minimum half of your fitness allocation.” ▷ 55:47 Use Recovery Activities That Give You Energy Back Behaviors “You need personal time. You need meditation.” ▷ 57:52 Create Specific Life Actions to Reallocate Time Behaviors “We need a list of very specific life actions that we're going to take that allows that split to happen.” ▷ 58:37 Set Work Boundaries to Protect Priorities Behaviors “The list could be something like, I promise to not work after 7 p.m. Thursday through Sunday.” ▷ 59:14 Use Drop Everything and Train Behaviors “At 3 p.m. in the afternoon, no matter what's happening, we dropped everything and trained.” ▷ 1:02:04 Keep Your Quadrant Plan Visible Behaviors “You can screenshot it. It can be the background of your phone. So every time you click on your phone, you immediately see that quadrant.” ▷ 1:02:42 Give Your Plan to an Accountability Partner Behaviors “It has to also be in the hands of somebody who can hold you accountable, right? Wife, training partner, business partner, whatever.” ▷ 1:03:09 Check In on Your Plan Regularly Behaviors “You're going to get a check back in on that. Check back in every week.” ▷ 1:06:10 Lay Out a Physical Calendar With Non-Negotiables Behaviors “I literally lay out a calendar and I write all those dates in a physical calendar first.” ▷ 1:06:17 Work Training Backward Around Life Events Behaviors “You want to work your training backwards around that.” ▷ 1:07:13 Choose the Number of Days Per Week You Can Realistically Exercise Behaviors “Choose the number of days per week you can exercise and the length in terms of amount of time you can truly afford to train.” ▷ 1:07:31 Underestimate Available Training Time Behaviors “I would rather you underestimate that than overestimate it.” ▷ 1:07:44 Include Warmup and Down-Regulation in Total Workout Time Behaviors “That includes the time I walk into the gym, my warmup, my down regulation, breathing at the end.” ▷ 1:09:37 Choose Training Styles That Match Your Available Frequency Behaviors “If you've already said... the most I can afford with where I'm at with what's going on in my life is three days a week. Well, we automatically know we're going to have to start training, choosing a training style that's limited to three days a week.” ▷ 1:11:02 Balance Movement Patterns Across the Week Behaviors “You want to look at the exercise selection and say, okay, I need to have somewhat of a reasonable balance between movement patterns or muscle groups or front and back, side to side... just across that week.” ▷ 1:12:01 Use Home-Accessible Training Modes if Gym Access Is a Barrier Behaviors “Maybe I'm going to restrict myself to only kettlebell and bands and running because I can do those in my house.” ▷ 1:12:01 Resistance Bands Tools “Maybe I'm going to restrict myself to only kettlebell and bands and running because I can do those in my house.” ▷ 1:12:01 Kettlebells Tools “Maybe I'm going to restrict myself to only kettlebell and bands and running because I can do those in my house.” ▷ 1:12:21 Select Exercises You Know How to Execute Behaviors “Selecting the patterns that you know how to execute.” ▷ 1:12:41 Target Desired Muscle Groups at Least Once Per Week Behaviors “You better make sure some of the exercises you're doing at least one day a week, you feel it in your actual glutes.” ▷ 1:13:03 Plan a Progression Strategy for Bodyweight Training Behaviors “If you're like, I'm just going to do bodyweight exercises. Okay, great. Well, how are you going to progress those?” ▷ 1:13:15 Weight Vest Tools “Maybe you can put a weight vest on or something.” ▷ 1:13:57 Use a Movement Progression Sequence Behaviors “Make sure number one, you can do the exercise properly with assistance.” ▷ 1:14:06 Bench Tools “Give yourself, put your hands on a bench or something like that. Now, can you execute that squat perfectly with assistance?” ▷ 1:18:33 Do the Most Important Work First in the Workout Behaviors “Generally do what's most important first in the workout.” ▷ 1:21:38 Schedule Your Most Important Training on Your Most Stable Day Behaviors “Do the thing that is most important on that day.” ▷ 1:21:44 Use a Seven- or Nine-Day Training Cycle if Better Than a Weekly Split Behaviors “You actually don't even have to do a week schedule... a lot of folks will even just run this thing in terms of like a seven- or nine-day schedule.” ▷ 1:22:53 Do Long-Form Cardio on a Flexible Day Behaviors “Sundays are when I get my long-form cardio... It can take a hike with a weighted vest. It can take the form of a jog. It can be done with other people.” ▷ 1:24:41 Use Regeneration Sessions Behaviors “Saturdays were supposed to be the day they came in and we did the most regeneration.” ▷ 1:25:55 Use Small-Muscle-Group Pump Work on Low-Motivation Days Behaviors “They would come into the gym and we would literally do nothing but biceps and triceps. They'd just get a pump.” ▷ 1:27:15 Use Upper-Body Sessions on High-Friction Days Behaviors “I can usually convince myself to be like, all right, just go in there and go 20 minutes and get your upper body stuff done.” ▷ 1:27:34 Use Long Steady-State Bike Rides on Low-Motivation Days Behaviors “So I'll either go for my long steady state stuff, which is like, I'm going to,” ▷ 1:29:01 Bookend the Week With Best and Worst Days in Mind Behaviors “What's the day you're going to have the best day. And what's the day you generally have the worst and, and put the programs around those situations.” ▷ 1:31:34 Do High-Intensity Exercise Earlier in the Day Behaviors “You don't want to do that at night.” ▷ 1:31:52 Exercise at Least Six Hours Before Bed if Intensity Is Not Low Behaviors “Trying to exercise about six hours or more away from your sleep time would be ideal.” ▷ 1:32:15 Use Down-Regulation Breathing After Evening or Hard Training Behaviors “Just finish it with down regulation breathing.” ▷ 1:32:37 Get 30+ Minutes Per Week in Zone 5 / Top 10% Heart Rate Behaviors “I would argue it's better to train than not to train provided that you can still get to sleep.” ▷ 1:33:53 Keep Some Evening Sessions at About 70% Instead of Going All-Out Behaviors “maybe you restricted to do only a couple of days a week. You go all the way up and, you go all the way up in intensity and the rest of the days, maybe 70% you stay in just kind of a working zone.” ▷ 1:34:25 Stop Doing Intervals at 8 PM if Sleep Suffers Behaviors “Oh, you just need to stop doing intervals at 8 PM.” ▷ 1:34:50 Caffeine Supplements “If you critically rely on caffeine in order to train... well, then it's pretty obvious where I'm going with this... I do restrict it until the time right up about 2 PM at the latest is really when I'm trying to drink caffeine.” ▷ 1:36:51 Increase Intensity by About 3% Per Week Behaviors “The rule of thumb we say for intensity is something around 3% per week.” ▷ 1:37:04 Avoid Increasing Volume by More Than 10% Per Week Behaviors “Anytime you cross more than 10% per week, you're going to start running into problems. So I like 5% better... Five to 7% is better.” ▷ 1:38:27 Use Progressive Overload Variables Behaviors “So progressive overload can come in the form of any of the modifiable variables. So you could increase the complexity of the movement.” ▷ 1:39:11 Increase Load by About 5% Behaviors “Put 5% more on the barbell or the load or the handle or whatever you're going to do.” ▷ 1:39:22 Calculate Weekly Repetition Volume Behaviors “All you have to do is take the amount of repetitions you're doing per set, multiply it by the sets, add that all up.” ▷ 1:39:49 Increase Weekly Repetition Volume by About 5% Behaviors “If I want to go up 5%, then I need to go up another 15 or so total repetitions.” ▷ 1:40:33 Increase Load or Intensity Slowly for About Six Weeks Behaviors “The typical strategy I would recommend here is increasing load or intensity or a little bit of a combination, slowly for about six or so weeks.” ▷ 1:40:48 Take a Deload After 4–8 Weeks Behaviors “Taking what we generally call a deload. So back down to maybe 70%, whatever that number is you've been doing.” ▷ 1:41:48 Use 3–5 Program for Strength Behaviors “There was a description of a terrific program for strength, which is the three by five program or three to five program as it's called, which is to select three to five exercises performed for three to five repetitions, three to five times per week with three to five minutes rest in between those exercises. For three to five sets.” ▷ 1:42:07 Do 10–20 Sets Per Muscle Group Per Week for Hypertrophy Behaviors “The protocol for generating hypertrophy muscle growth is to perform a minimum of 10 and probably more like 15 to 20 sets per muscle group per week.” ▷ 1:42:46 Use 6–30 Reps Per Set for Hypertrophy Behaviors “The number of repetitions that can generate hypertrophy is quite broad, anywhere from six repetitions all the way up to 30 repetitions.” ▷ 1:42:49 Take Hypertrophy Sets Close to Failure With Good Form Behaviors “By the end of the set, it should be to failure or close to failure with good form... We would say close to failure is probably most appropriate.” ▷ 1:43:43 Use 30 Seconds to 3 Minutes Rest for Hypertrophy Depending on Load Behaviors “There could be rest intervals between sets of as low as 30 seconds between sets or as high as two or three minutes, depending on the loads that one is using.” ▷ 1:44:44 Use 2–5 Minutes Rest for Speed, Power, and Strength Behaviors “Generally, higher rest intervals, which means time that you rest between your sets, higher, somewhere between two to five minutes for things like speed, power and strength.” ▷ 1:46:27 Sleep on Your Program Before Finalizing It Behaviors “Before we hit submit, we're going to sleep... We're going to take 12 hours. We're going to wake up the next day and look at it again.” ▷ 1:50:30 Maintain Total Muscle Mass Behaviors “Those are things like your grip strength, your leg strength, your total amount of muscle mass...” ▷ 1:50:30 Train Grip Strength Behaviors “Those are things like your grip strength, your leg strength, your total amount of muscle mass, your actual speed and power... your VO2 max.” ▷ 1:50:30 Train Leg Strength Behaviors “Those are things like your grip strength, your leg strength...” ▷ 1:50:36 Train Speed and Power for Fall Protection and Longevity Behaviors “Your actual speed and power so that you can catch yourself from a fall.” ▷ 1:50:59 Maintain Range of Motion Behaviors “I need to be able to maintain range of motion so that I don't lose flexibility and get hurt.” ▷ 1:51:33 Get 5–30 Minutes of Sunlight Viewing Early in the Day Behaviors “Get five to 30 minutes of sunlight viewing as early in the day as possible, ideally from sunlight.” ▷ 1:51:42 Bright Artificial Light Tools “Or from bright lights of another kind if you cannot get sunlight.” ▷ 1:51:48 Get Evening Light Exposure Behaviors “And also get that in the evening...” ▷ 1:51:48 Avoid Bright Lights Between 10 PM and 4 AM Behaviors “And then avoid bright lights between the hours of 10 p.m. and 4 a.m. unless you do shift work.” ▷ 1:53:28 Do at Least One Proprioception-Challenging Session Per Week Behaviors “So it's very important, in my opinion, to have at least one session per week of exercise in which you are doing something that challenges proprioception.” ▷ 1:53:58 Use 8–10 Week Goal Blocks Behaviors “The way that I think is best is to have a goal, and have that goal be around 8 to 10 weeks long.” ▷ 1:54:11 Use a Seasonal Annual Training Structure Behaviors “Let's start off with perhaps January through March or so... you decide your goal is going to be to put some muscle mass on. So we're going to prioritize adding muscle.” ▷ 1:54:29 Sleep More During a Hypertrophy Phase Behaviors “We're also going to be sleeping more. We know we need extra recovery in this session.” ▷ 1:54:35 Use Seven Sessions Per Week of Physical Activity During a Hypertrophy Phase Behaviors “Maybe we're going to do seven days or seven sessions a week of physical activity. It doesn't mean seven days...” ▷ 1:54:53 Use One Sport Session Per Week During a Hypertrophy Phase Behaviors “I will do one indoor sport. This could be basketball. It could be any number of things, right?” ▷ 1:55:04 Lift Weights 3–4 Times Per Week During a Hypertrophy Phase Behaviors “I'm going to do weights maybe three or four times a week...” ▷ 1:55:04 Take Long Walks Twice Per Week During a Hypertrophy Phase Behaviors “And then maybe two days a week, I'll go for a long walk.” ▷ 1:55:15 Take a Deload Week at the End of Each Quarter Behaviors “At the end of this quarter, you're going to take a deload week. Now this could be fully off.” ▷ 1:55:54 Shift From Indoor to Outdoor Sport in Spring Behaviors “The days tend to get longer. So we're going to have more time to spend in the sun. So we're going to shift a little bit from an indoor sport activity... to maybe stand-up paddleboarding or some other thing.” ▷ 1:56:24 Take a Fitness or Exercise Class During a Fat-Loss Phase Behaviors “You're then maybe going to pick a fitness or an exercise class...” ▷ 1:56:34 Lift Weights Two Days Per Week During a Fat-Loss Phase Behaviors “And then two days a week, in addition to that, you're going to maybe lift some weights.” ▷ 1:57:10 Continue Outdoor Sports During the Summer Conditioning Phase Behaviors “We're going to continue to choose some of the most important outdoor sports...” ▷ 1:57:45 Do Interval Work During the Summer Conditioning Phase Behaviors “And then maybe you're actually going to do some track workouts.” ▷ 1:57:45 Lift Weights Twice Per Week During the Summer Conditioning Phase Behaviors “And then we'll do that maybe twice a week, and then we'll still lift weights twice a week in our gym.” ▷ 1:58:32 Use Two Workouts Per Day During the Fall/Winter Cardiovascular Phase if Appropriate Behaviors “Maybe even we play with two workouts a day here. We're trying to get really in shape.” ▷ 1:58:44 Do an Indoor Sport During the Fall/Winter Cardiovascular Phase Behaviors “We're going to actually transition back into an indoor sport.” ▷ 1:58:44 VersaClimber Tools “We're going to actually transition back into an indoor sport. So maybe we're going to do some kickboxing or a jiu-jitsu class or something like that. We're going to maybe hit the cardio machine once or twice. Now we're hopping on a StairMaster, a VersaClimber, or maybe getting an assault bike going, something like that.” ▷ 1:58:51 Use Cardio Machines During the Fall/Winter Cardiovascular Phase Behaviors “We're going to maybe hit the cardio machine once or twice.” ▷ 1:58:51 StairMaster Tools “Now we're hopping on a StairMaster...” ▷ 1:58:57 Machines Tools “Maybe hit some machines and do our lifting there.” ▷ 1:58:57 Assault Bike Tools “Or maybe getting an assault bike going...” ▷ 1:59:09 Walk Outside Twice Per Week During the Fall/Winter Cardiovascular Phase Behaviors “And then we'll still try to get outside and walk twice a week.” ▷ 2:19:57 Use a Mid-Quarter Deload Week Behaviors “I would actually still then recommend having at least one backoff week halfway through.” ▷ 2:20:03 Use a 5 Hard / 1 Deload / 5 Hard / 1 Off Structure Behaviors “Five weeks hard where you're progressing. You're going up, up, up, up, up. Every week, you're either increasing volume intensity like we talked about a few minutes ago. Then week six, deload. Go down to 70% volume and intensity. Come back, go hard for five more weeks. And now week 12 is your true off week where you, again, take the whole thing off.” ▷ 2:28:09 Use Moderate Training if Sleep Loss Is Acute but Goals Matter Behaviors “If it is a crummy night of sleep, and I am in a phase of training in which we are trying to cause adaptation... I'm still training.” ▷ 2:29:27 Back Off if Poor Sleep Has Become a Pattern Behaviors “If it's the opposite, though. We need to probably make some changes and give ourselves some recovery.” ▷ 2:29:37 Use Moderate Restorative Training When Recovery Is Needed Behaviors “This may include anything from a moderate training session.” ▷ 2:29:44 Sauna Tools “Maybe I'm going to go in the sauna and sit through that and do some breathing drills and some mobility stuff.” ▷ 2:30:14 Keep Training Below About 70% if You Feel a Bug Coming On Behaviors “Maybe you're going to go out for your swim, but we're not going to push past probably about 70%.” ▷ 2:30:35 Shut Training Down if You Have a Pretty Gnarly Cold Behaviors “Most of the time, for most people, I'm just going to say, just shut it down.” ▷ 2:30:59 Jacuzzi Tools “So bath, jacuzzi, things like that.” ▷ 2:30:59 Use Hot Water Immersion When Sick Behaviors “I may actually probably do some hot work. Water immersion, so bath, jacuzzi, things like that.” ▷ 2:31:22 Use Some Ice Cautiously When Sick Behaviors “I may even do some ice. Probably not a ton, though, because you've got to be careful there. That's a big stressor.” ▷ 2:31:30 Sleep When Very Sleepy During Illness Behaviors “I may go sleep. If I'm feeling very, very, very sleepy, and sometimes, depending on what kind of a bug you get, that can happen, I will just sleep, and that might be the best choice you have.” ▷ 2:34:34 Use a Three-Day Split of Speed/Power + Hypertrophy, Strength + High Heart Rate, and Endurance Behaviors “Say day one, you would start off and do a little bit of speed and power, and then you may finish that with a little bit of hypertrophy... In your second day of exercise, you would start off with a pure strength protocol, and you would finish that with what I'm calling just a higher heart rate... Our last session then would be more of a steady state, long-duration endurance.” ▷ 2:37:44 Differentiate Exercise From Physical Activity Behaviors “I think it's actually useful to differentiate what I consider to be exercise and physical activity.” ▷ 2:38:01 Walking Treadmill Tools “It is using a walking treadmill while you're at work.” ▷ 2:38:04 Increase Daily Physical Activity Outside Workouts Behaviors “It is parking farther in the parking lot and taking more steps.” ▷ 2:38:40 Do Not Rely on Physical Activity Only Behaviors “What you don't want to do is just physical activity only...” ▷ 2:39:55 Do 10-Minute Walks Three Times Per Day Behaviors “It could be simply, I'm gonna do a 10 minute walk three times a day.” ▷ 2:39:56 Use Exercise Snacks Behaviors “It could be the exercise snacks that we talked about in a previous episode.” ▷ 2:41:01 Use a Four-Day Split of Strength/Hypertrophy, Long Duration, Muscular Endurance, and Medium Intensity Behaviors “Maybe this is something like day one, you're gonna do a strength training session and you'll stay in the five to 10 or so repetition range... The second day of your exercise would be maybe your long duration... Your third day of exercise is now instead of being that five to 10 repetition range for your lifts, you do something like 11 to 30 reps range... Your fourth exercise day... would be your last exercise session of the week. And you would do something more of like a medium intensity.” ▷ 2:41:22 Barbells Tools “Could be a combination of barbells, free weights, bands, machines...” ▷ 2:41:22 Free Weights Tools “Could be a combination of barbells, free weights, bands, machines...” ▷ 2:43:09 Use a Circuit Format for Muscular Endurance Behaviors “Could also be done in a circuit. So we could hit our high heart rate and we could hit some muscular endurance in there.” ▷ 2:43:19 Use a Group Activity Class on the Muscular-Endurance Day Behaviors “Group activity class might be nice here.” ▷ 2:45:08 Use Medium-Intensity Conditioning With Rolling Intensity Behaviors “You would have a little bit of rolling intensity as opposed to staying really nice and record restorative.” ▷ 2:45:21 Finish With 5–6 Minutes Total of Max-Heart-Rate Work Behaviors “And you would finish it with something like five to six minutes total of max heart rate stuff.” ▷ 2:45:50 Use a Straight 5-Minute Assault Bike Effort Behaviors “It is simply a good warmup, 10 minutes solid warmup. Recover. And then I'm going to go five minutes and cover as much distance as I can in five minutes.” ▷ 2:48:06 Slide Workouts Forward if Recovery Is Poor Behaviors “I'm just gonna push it forward a day. And the ability to slide workouts forward or back by a day, I think is incredibly valuable for the consistency sake.” ▷ 2:48:35 Use Low-Intensity Cardio to Dissipate Soreness Behaviors “If I'm very sore in a given muscle group... doing some low intensity cardio, whether or not it's a jog or on the bike... does seem to dissipate the soreness.” ▷ 2:51:32 Run the Three-Day Split Back-to-Back for a Six-Day Program Behaviors “You could run that three-day-a-week program back-to-back. Get that done in six days... Yeah, you take day four off of the week, and then you go back again.” ▷ 2:54:41 Do Not Change the Program Every Day Behaviors “Set your program and then if you're going to make a change, fine, but that is a change to your program. In other words, don't just make decisions every single day and make changes.” ▷ 2:55:30 Use Auto-Regulation With Structure Behaviors “We talked a little bit in a previous episode about auto-regulation... a style of periodization, a program design which you're adjusting based on how you're actually feeling that day, but with some specific structures.” ▷ 2:56:06 Listen to Your Body but Reality-Check Yourself Behaviors “You just need to be a little bit aware of having some reality check, listening to your body, but then also being like, hey, no, I'm talking to you.” ▷ 3:00:02 Be the Host, Not the Guest, in Social Training Behaviors “I always say, well, you can train with me, but I'm not going to train with you... I'm telling people to be the host, not the guest.” ▷ 3:00:27 Use Hotel Workouts While Traveling Behaviors “When I'm traveling, I tend to do hotel workouts.” ▷ 3:01:25 Allow Occasional Off-Program Training for Joy if It Costs No More Than About Three Days Behaviors “My rule is this though, I'm not going to do something that's going to cost me more than three days.”