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All right, everyone. Welcome to this week’s community conversation brought to you by prototype training systems. My name is Mike Colette. And on this week’s episode, we have former pro tip of the month, Michael Cuthbert. This conversation is pretty awesome. Michael is a former division one track athlete at UMass. He lives right down the street in Hopkinton, Massachusetts, and in today’s episode, Michael shares some really great wisdom, even from a 24-year-old, on how to approach workouts mindset and just overall how to balance intensity with working on form and technique. So a lot of awesome pieces of wisdom from today’s episode. I hope you guys enjoy this. I certainly enjoyed the conversation. We did have a minor malfunction about 90% where zoom shut off, so there might be a little blurb or bleed out once we get to the two truths and a lie, but I appreciate you checking this out. Your episode starts right now.

Mike Collette
All right, everyone. I’m excited for today’s community conversation. We got Michael Cuthbert on the show today. Really cool because Michael is not only one of our newer members here in our prototype community, but he’s also a former pro tip of the month already, which is pretty remarkable. Michael’s off, former track athlete at UMass. 24 years old, one of the young studs here at prototype regular at the 7am. He’s going to be setting some new PRs and records we’re all going to be chasing real soon, but Michael has super happy to have you on the committee conversation today, man.

Micheal Cuthbert
Yeah, thanks for having me.

Mike Collette
Yes. Yeah. Oh, sorry. What was that?

Micheal Cuthbert
Nice. Glad to be here.

Mike Collette
Yeah, awesome. Dude super pumped to have you I to be honest, you and everyone on the show. I don’t I think you and I may have said hi, maybe a dozen times at the gym but haven’t had a real like conversation to get to know you. So I’m super excited about this to get to know you a little bit more. But I guess we’ll kind of start it there. Why don’t you just kind of give us your story like, you know, kind of take us through like your fitness journey. I know. You’re a former athlete, like you know, from the you know, your journey since you’re in maybe high school college to how you found prototype all that fun stuff. I’d love to hear it.

Micheal Cuthbert
Yeah, sure. So I’ve always been pretty active guy. I did soccer when I was younger. And it was probably around high school. When I started just take things more seriously. I realized maybe soccer wasn’t the best thing for me. Because I was always fast. But I wasn’t super skilled at soccer, to be honest. But that’s when I started joining the high school track team. And I started doing summer lifting and I just took it seriously and realized something I was good at. And I think it was around junior year, my coach started asking if I was interested in college track, which I honestly didn’t even consider. But throughout the years, I figured I’d give it a shot. And then I was probably one of the best decisions of my life. To be honest, just because going to UMass, it not only allowed me to pursue track more, but actually got me into the job that I’m currently in too. So super useful there. But yeah, so go. I did college track for four years. I was a sprinter. I ran the 102 104 100 which my least favorite event. But yeah, we train two times a day. So it’s very rigorous schedule throughout all college. And I think the biggest thing I realized coming out was I missed the sort of cyclical workouts and the structure that I had in college. And I went a good year, year and a half after college where I kind of bounced around finding different things I liked. I liked rock climbing. So I did that for a bit calisthenics, and just general ways to stay fit. But I didn’t work out consistently until I found prototype. And ever since I started I originally was like, oh maybe I’ll do three days a week and just try to keep consistent. But it only took a couple weeks and I was already going five sometime now I do Sundays too. So it’s just with all the classes and everything being pre made it just allows me to show up do the workout and know that I’m progressing in the right direction as long as I’m putting in the work

Mike Collette
awesome Now many people are like division because UMass is like division one division one double A division one Yeah. And so you’re competing with the best of the best right in track and field and it’s it’s kind of crazy because you said you didn’t really get into it or take it seriously till junior year of high school. So like what was that progression like from high school to like College Division One athletics like what was that schedule and routine like is that because I’ve, I’m you know, I wasn’t division one athlete. I can only have friends that division one athletes and like it’s basically that your life is that and when you can basically do school? So talk us through that a little bit.

Micheal Cuthbert
Yeah, so in high school, I don’t think I ever had a ring of sweat that went below here. Ever since hitting College, everything changed. In high school, the biggest thing I noticed was I could run maybe four events and attract me. So I could just stack on a bunch of events and then just do it again. But once I hit college, I pretty much did two at most, and it was just because everything just became more intense. And I think it all had to do with the training. Going into college. I before I trained on my own schedule. Our high school wasn’t serious, like I was the only one On on the track team who was really looking to go towards D one. And high school, by the way, sorry.

Mike Collette
That’s it. Okay, cool. Cool. Cool.

Micheal Cuthbert
Yeah, but um, yeah, I was looking to just train on my own and then go into college. It was honestly ridiculous training with people there, just because I was known as the goat, which is, I think a little ridiculous in high school as the best years, but going college was a bit of a wake up call, just because I realized I wasn’t the best anymore. And two workouts a day, a lot harder than one workout a day. It’s just, it makes kind of your life track, just because every time you’re not working out, you’re actively recovering, making sure you’re eating food sleeping enough. And then if you don’t, you’re gonna feel it carry over the next day, and more tired. And it was, it became a lifestyle more than just something to do after school. So I think summarizes it all together a bit.

Mike Collette
You seem like a pretty humble guy. It’s funny, like you were called the goat in high school. And and it sounds like when you got to college, it was like, Holy crap. Like, like you just said, you weren’t the best anymore. What was that, like? Easier, hard for you to kind of get get through. But like I said, you seemed like a pretty humble guy. Was it a humbling thing or like, it’s okay, you can be as transparent, honest as you want.

Micheal Cuthbert
It. It was good and bad. I think like, I, I like winning. I’m not gonna lie. I do like to be humble. But I wandered on track, if I didn’t like winning, and I’m just more competitive with myself. I just like to push myself to be the best that I can be. So I think it was more I wasn’t jealous or anything. But it made me realize that I wasn’t as good as I thought I was. And it made me feel like I need to work harder for myself. And the way the program worked actually was they designed in a way where freshmen and sophomore year, you spend a lot of time building yourself up to really hit your peak around junior senior year. And I ran worse, my freshman sophomore year than I ran in high school. So that was the hardest thing for me. By far. It was thinking that all the training I’m doing all the time, and I’m getting worse. Just made me feel like something was on. And especially if you see other teammates who have and be doing better than they were, then that was definitely the big change, Jr. did. And I’m doing well. But that was definitely hard.

Mike Collette
So what So you said that kind of like that you’re when you went down? Was it? Because like you are competing in events that you aren’t as strong in? Or was it because they were working on kind of refining the basics and like the fundamentals or like what like what would you attribute that to? Is it just like kind of overworked or just kind of getting used to schedule like, what was that?

Micheal Cuthbert
It was a little, it was a little bit of everything. I think going into college, I definitely wasn’t used to the kind of load that they were doing in terms of weights, we were lifting a lot heavier, more frequently. And just a lot more drills. So I wasn’t used to keeping up whereas some of the other guys were. But also I think I was 155 pounds in high school still at 60. And by the time I left college, I was 185. So I think a big part of it was changing my running style. I really benefited off being light in high school. And I think transitioning to that heavier kind of more power based style of running was really what that big transition period was all about. And junior year, when I kinda started honing in on the techniques, I was a good weight. And I kind of just put it all together. Totally. So I

Mike Collette
mean like going from college athletics, high school, especially division one and then going into like CrossFit. There’s a lot of like similarities in the sense of like, you know, high intensity workouts, but also like the Olympic lifts and that sort of thing. There’s like power dynamic type movements. Have you found that to be an easy transition when getting into CrossFit? Or is it has it been challenging for you? Are you pushing yourself the same way? Like, are you seeing similarities or differences like from that? Because I know you said like, you like, you miss the structure and cyclical work. I think you’ve kind of found that and now you are going to start with three times you’re like working out on, what, six days a week, like? What are the things that you’re finding that you’re going to, you know, I don’t know, maybe I’m putting words in your mouth, but maybe we’re reminds you of a college or that sort of training like what are the things that kind of excite

Micheal Cuthbert
you now I’d say, the thing that excites me most is CrossFit gives me a lot of different things I can work on. So that’s honestly probably the hardest part about working currently, is just, I feel like I’m always missing something like after class, I like to work on something extra, like my technique. I have a list of things I need to work on in my head. But I can only tackle a couple things at a time. And that’s the biggest thing that CrossFit for why CrossFit keeps me interested, is just something new, and then having the coaches whenever I have questions, so I always get new tips or new things to work on. So there’s just always something new to try and see how it improves my, I’m a guy that likes to look at the numbers the most, I just like to see the numbers go up and up. But I noticed things like improve mobility, and improve technique with my lifts, I did cleans and called power cleans a lot in college, just because there’s a lot of carryover with power cleans and sprinting and any plosive based sport, but I never did, I never did overhead. No jerks a couple. But I wasn’t that good. But there was a bit of carryover there. So it definitely helps with that by CrossFit improved it a lot, I’ve noticed my clean form, way better, I used to only be able to PowerClean. So and I couldn’t catch it in the low in a full squat, which are now which I couldn’t do for four years. So that’s a pretty good improvement.

Mike Collette
How long have you been coming to project for how long now

Micheal Cuthbert
I just got the email six month anniversary,

Mike Collette
six months. That’s right. And within six months already, they already got personal love, which is pretty good. I don’t know if you know this, but like, you know, with like kind of being productive in the month. Like, it’s like a, it’s a decision that like all the coaches make, like at the end of every month, like we all kind of get together and we kind of like those names out there. So it’s pretty cool. Like within six months, like being because we only do 12 A year, right one person every single month. And a lot of that has to do with coachability. Right. And like I think just the things that you’re saying kind of like resonate with me in terms of like, just from a coachability standpoint, like working on weaknesses like investing in loss, it sounds like you did some of that in college, you have that like experience, like since you’ve only been doing this for six months, but like you, like are very coachable. And there’s things that you’re working on, you’re identifying those names and spending some extra time, what would be like your advice to someone that may be starting or wanting to start doing CrossFit or even people that are like existing members at the gym that may be struggling with certain things like, like, really talk through, like kind of like your approach and your mindset around.

Micheal Cuthbert
Okay, um, yeah, I’ve actually, this has been a big focus of mine lately. And it’s honestly something I wish I knew when I did track, because I think it could have made me better. But it’s focusing on any weakness, you have saw swimming better. But if you’re squatting, and you notice a slight tweak, I think 100% of your focus should be on balancing that out and making sure the squat feels good, before you move up in weight at all, especially as you I don’t have much saying that. But I’d imagine as you get older, that’d be even more important. But it’s fixed. It’s really fixing the says avoiding ego lifting. And building up your base, essentially is a good way to sum it up. And so what I do outside the gym, I think is a lot of that. I do it after class. And it doesn’t need to be a lot but simple things like active stretching, I think Tommy was helping me out a little bit. And that’s not necessarily just deep stretching, but actively using muscles where you feel a weakness. So if you feel like you’re not engaging your glute properly, doing a band movement or something where you can really feel that part of the body and work it and not only stretch it. I don’t know if that’s coming off correctly.

Mike Collette
You’re no you’re making sense, like activating those weaker muscle groups that kind of correct the

Micheal Cuthbert
imbalance. Base. Yeah. Yeah, yeah. In college whenever I like to clean for example, where I can only cash in a power clean for four years where I can only do power cleans, and I think the primary reason for that was because I never actually focused on what was causing me to do that PowerClean and prevented me from building strength as quickly as I could have, because I’m not even properly engaging all the muscle. skills. So another example is I have very tight hamstrings. So when I squat, I noticed a lot of the emphasis goes towards my lower back, instead of the hamstrings. And lately, what I’ve been doing is really focusing with RDLs to properly tightened my hamstrings and glutes, when I do those specific movements, and now I know it’s was pretty cool. Even in everyday life, when I go down to take up things, I engage my hamstrings a lot more. And I didn’t realize I was squatting not as properly as I could have, until I started doing these movements. I just thought the way things felt were the way they were always supposed to feel. And I think that, to my mind, muscle connection is just really key. If you want to improve especially injury free. Yeah, you’re,

Mike Collette
you’re wise beyond your years, like, I mean, I mean, it’d be an only 24. And then but also just the things you’re saying avoid ego lifting, building a base, you know, you’re feeling things are off, like putting your focus into, like, dialing those things in, and like investing in the technical things, because they’ll transfer over and you’ll be able to feel better, and it’ll be basically you’re in it for longevity component to it, which is hard, right? It’s hard. I would, I would probably, I mean, I would make an making an assumption here, but I feel like you know, what, you kind of probably taken away with your experience in college and like, putting the time in and seeing like, okay, you’ve been I’m curious to your performance, like on the performance side, like Junior Senior, so I’ll ask you that in a second. But like, kind of like investing in that loss in your freshman and sophomore year, knowing that you’re kind of working on things you’re doing you weren’t doing as well as you were doing in high school but you’re putting on more weight you’re getting stronger, you’re adapting your body’s changing a little bit and then you know going out and kind of waiting and being patient there’s an element of patience right? And then performing Junior Senior talk a little about that though. I’m curious about like your on the performance side of things you said you did better on your junior and senior year. So talk us through that. And yeah, honorable events.

Micheal Cuthbert
Oh, yeah. I definitely hit did what I wanted to in track and I think junior year the best I hit in high school people would know numbers but hit a 22 flat and the 200 in high school which your point six PRs point six BDR which was huge for me at the time, and I think junior senior year I sorry, freshman sophomore year, I never dipped below 22 Five which was pretty rough for me just because I didn’t see any reason why it would be I just train this train harder than I ever trained. And I still couldn’t explain exactly why it just turned out that way. But junior year it’s a mix of the training I we had a new coach and everything but I think everything just started coming together and I think it was indoor track. So me and my coach actually had a bet so she was making bets with the woman’s sprinting team saying like oh if you can hit this I’ll get you free ice cream just like something fun. And we started reason her expectations for the guys were way higher in order to get so she said we will record in indoor 200 which was a 21 four and indoor track I would say if you want to do a conversion it’s probably like point three sites like a 21 121

Mike Collette
Is that because the elements is that because just controlled area or

Micheal Cuthbert
the indoor 200 meter is one lap it’s a 200 meter track 200 meter. So it’s it’s just the extra length on the straightaway just up a little more speed than you would have to get a second turn. Got it on. But I ended up it was 21 for four was the school record I ended up hitting 21 For one which I think I’ve been chipping it down by that point I’d already ran a 21 nine so I beat in my previous time so I was happy but I think it was like a point five PR or something. And I had probably one of the best moments of my life because I had the the Iran that after I finished and yeah, I hit some good times after I hit. There were some relays that we ran that we got third at New England’s and a couple good achievements and 400 meter I ran it for ordered a slat. And I threw up a ton after that. So the memory is not as. But that was definitely where I peed, I think and community wise to my track team, just everyone worked together really well, I think everything kind of just lined up. And I think it was patience and just trusting. They always told us to trust the process. It took two years to realize that but they were right. And I think really time to build it up. is what allowed me to do that.

Mike Collette
Awesome. 48 seconds. You said flat on the 400?

Micheal Cuthbert
Yeah. God 2141 Four

Mike Collette
on the 20 Yeah, that is that is your pain cave right there, man. For under that is just oh, oh, that’s interesting. Like, you know, these events where they’re like, you know, sub one minute, maximal effort, like 100 meter is like, you know, you’re like, you’re getting tired, but it’s not. The 400 is like it. Yeah, the 4400 is like

Micheal Cuthbert
that’s it. You can’t tactically sprint the whole way. But it’s still a sprint. So by the time you’re finishing, you can’t feel anything anymore. Asked 100. But I don’t think there’s a 400 400 meter hurdles. I guess you could throw in like the 500 Indoor 100 That’s another one. But fans are just grinds so you feel pretty good. If you do well.

Mike Collette

What was curious like what was because I’m from a training perspective, you’re training twice a twice a day any like workouts, you remember that they had to do maybe like interval pieces, or sprint repeats or whatever that you remember that you’re just like, oh my god, that was the worst workout ever, like anything off the top of your mind.

Micheal Cuthbert
Just planning.

Mike Collette
We’re trying to get more ideas. Now we’re trying to build we’re gonna build this into our one of our workouts, you’re going to get skip through there.

Micheal Cuthbert
I think one of my least favorite had to have and it was actually 200 It’s just my favorite event. But she made me hate it. Because we this was for indoor training. We went to Smith College, which usually indoor tracks are banked. So you run out of bank, just because otherwise you’d be coming in too quick. And you’d have to slow down it’s pretty hard if you’re tall to to hit. But we’re running on a flat track. And I think we had to run three, only three to hundreds. But we had to run a one Wani for second. Then 22nd And then another 23 seconds with one minute rest between each. And the point of the workout was a lot. It was a lactic acid workout. Yeah, Josie was gonna say yeah, yeah, put ourselves that way. But that wasn’t Tory Swan because people were always throwing up after it.

Mike Collette
That’s like that’s like 90 to 95% maximal effort with with minute recovery is not enough. Like that. Is that Yeah, it’s funny because like, you think it’s cumulatively just a little over a minute of like actual work, but the end like there’s a, you know, more rest to the work ratio, right. But like, oh,

Micheal Cuthbert
and it’s because I did not I’ve done like nine for under a swear we have certain rest in between and those are awful. But something about the lactic when they just they don’t sound as bad. But one thing I’ve also noticed that distance runners will say is distance runners are like, Oh, I could rep 24 to hundreds forever. But it’s different. When the extra seconds different when you as a sprinter, you can push your body a little more than a distance runner, whereas it doesn’t matter. It’s all about the consistency. But your body shuts down. I think my heart rate in the 400 I think 210 was my peak heart rate in the 400 as just you when your body goes gets to that point shut down. That’s why throw up right after your my body literally takes all the blood away from my stomach to put it everywhere else. And when you stop your body realizes what’s going on. In particular, some people don’t throw up, but it’s

Mike Collette 24:41
so I’m I’m curious. I call it I call it the going dark. It there’s I think it’s rare. You might not think that’s because you’re in that like environment of athletes that are sprinters, but I think it’s rare. or, like now, like, I think after, like when you’re not in like, competitive athletics anymore that, like it’s rare that people can push themselves to that go to that I call it go to the dark place where like, things get fuzzy, which is not a comfortable feeling. But there’s something about like, I don’t know if you agree with this, but I think there’s something about being able to get to that level of discomfort where the things that are hard don’t seem as hard anymore. Like, you know, I mean, like, I don’t know what you think about that?

Micheal Cuthbert
No, I agree. I think, you know, David Goggins. Right? Totally. Yeah, totally. He, he’s big on that kind of thing. And I wouldn’t say I’ve as extreme as him. But there is something about I think college athletics, that helps a lot too, is it teaches you have to push yourself to that point, body and the mind especially can handle substantially more than you think it can. Like David Goggins, running 100 miles, and then he’s bleeding from every orifice and still running.

It’s just unblocking. See,

it’s crazy what you can do. And I think college athletics, it just allowed me to tap into that enough, where I was able to push myself to a point where I’m gonna be honest, in most CrossFit workouts, I don’t push, I push myself really hard. But I don’t put up quite the point I would in a lactic acid workout, for example, just because I kind of want to enjoy it more. And they’re not very fun. When you push yourself. I meant I did it. So I could be better. But it did allow the thing. It basically pushed me to here, and that makes the things here, nothing quite as bad. Like you were saying, totally. push myself harder without it feeling like I’m dying.

Mike Collette
Totally, totally. Yeah, no, it’s, uh, yeah, there’s something about like suffering. You become more resilient. You know, I mean, it’s, it transfers over for sure. Now, it’s cool, guys. I didn’t expect to talk about your track and your experience for the entire community conversation, but because I think there’s some cool lessons that you kind of shared kind of bringing out of this from the perspective of like, a former division one athlete, that I think, you know, you’re, you know, you’re in the community with, you know, a pretty diverse community, from people that are in their 20s to people that are in their 70s. Right, and everything is relative at the same time, but you know, in intensities relative to you can still push yourself hard, right? You’re not going to be able to push yourself to that limit, like as you get older, but there’s lessons to be learned in terms of, you know, investing that time into, like, doing things correctly, and, you know, avoiding ego lifting and building that base things you talked about. It’s cool. There’s a lot of very wise for a very 24 year old Michael, I will I will say I want to I want to get into our two truths and a lie. Now. This is the part of the community conversation where you get to try to stump me. I’m trying to remember my record. I think I’m like, since doing the two truths and a lie

Mike Collette 0:01
Alright guys, we had a zoom malfunction. It just went out for a second but we’re back to truth and a lie. So I was just I think I was just saying my record is like two and six, so I’m not very good. I’m below well below 500 So hopefully I can hopefully I can get this done. So anyway, teachers lie you’re gonna say two truths one lie. I gotta guess the lie. The lie is so it’s on you, Michael. Let’s hear him.

Micheal Cuthbert
All right. So these are the three things I consider dropping out of college to do a trade job. I’ve been skydiving. Yep. And I actually want to be a physical trainer. Alright.

Mike Collette
The skydiving one I feel like has to be true. You’re just getting an A you’re nodding a little bit because I don’t know if that’s a teller or whatnot. You can’t tell you can’t tell me though. I’m just like talking out loud. So I feel like skydiving is true. Dropping out for a trade job. Be a physical trainer. I know. You just told me that you’re an actuary right now. You seem to know a lot about fitness. So I feel like that could be potentially true. I feel like dropping out for the tree. I feel like dropping out for a trade job. It seems like too vague to be true. I feel like it’d be more specific. I’m gonna say that was a lie dropped out for a tree job.

Micheal Cuthbert
Skydiving was a lie.

Mike Collette
I would have been like alright, this is adrenaline junkie. Like division one athlete. There’s no pre he’s 100% gone skydiving. See this? I suck at this game. And then I could also think okay, that would have been the easiest thing to take as a lie. Okay, so let’s let’s talk about these things. So skydiving Do you want to go skydiving Are you like incredibly afraid of heights?

Micheal Cuthbert
I want to do it someday. My My mom actually died arm before. So I’ll do it. I’d probably be tandem. But she did solo. Yeah. As she went

Mike Collette
through all the training and all that stuff.

Micheal Cuthbert
Yeah, it was a while ago, too. I think I don’t know where she did it. But it was like three hours of training. And they let you draw jump out by yourself. You can’t do that anymore. I was gonna say that cannot

Mike Collette
be the same thing anymore. Holy crap.

Micheal Cuthbert
The first time at all? I don’t. Totally Yeah,

Mike Collette
I would. I don’t think many people would even do that do their risk anymore. But anyway, that’s pretty cool that your mom did that. Alright, so tell me about this. The truth though the dropping out for a trade job. Talk to me about that.

Micheal Cuthbert
What was it? Yeah, so I, I have figured it could stump you. Because if you knew as an actuary, which is like, pretty nerdy kind of thing. Been. I just always been really conflicted. I think I really love anything, physical trades, I’d be a plumber, or an electrician. Those are the two things I considered. And my dad has his own cleaning business. And just kind of do with that. I think you’ll in that and the strap school, I could think that I could put that focus toward somewhere else. And it’s honestly the same thing with physical training. Something I love, and I like actuarial don’t get me wrong, I I wouldn’t have gone through all these awful tests if I wasn’t interested in the topic. But there’s, it’s very stressful. And there’s a lot of appeals because I love working out. I love I’ve realized since I left college, I love the mind muscle connection focusing on how to improve things. And I think the biggest doubt would have been Can I translate that into helping other people not just understanding my own body and mind muscle connection? And that’s the biggest me in my actuarial field. Totally cool, man money

Mike Collette
well. Oh, that’s cool. I mean, yeah, I can that’s cool. That’s cool. It’s really cool. I could I knew they allowed the bottom and I’m like I can see that since you know a lot I’m like I can see you doing that. The trade the trade drawing I was just like, I was just like, in my head I’m like it seemed vague. But now that you narrowed it down to like this or this Okay, now it makes more sense. I was I was like convinced that the skydiving was the that anyway, so I was clearly not on the right trade page there. But anyway, my Oh, this is awesome. I really appreciate you taking the time and getting on this community conversation. It was cool to learn about you get to meet you and talk with you a little bit and everyone that’s listening right now get to hear your story and all that fun stuff for for all those that are listening right now. Appreciate you tuning in community conversation number every Monday this goes out out listen to us on Spotify or Apple podcasts it’s also on our YouTube page and blog as well but until next time and until next time we see at the gym Mike appreciate you being on man

Micheal Cuthbert
great thanks thanks for having me got it