Work in Progress
This is Work in Progress — a show about building a body, mind, and life that stand the test of time. Hosted by Michael Catherwood, a lifelong athlete and black belt who’s spent decades in pursuit of strength, discipline, and peace. Here, we go beyond reps and routines to talk about what really keeps us in the game — the habits, the mindset, and the meaning behind the work.
UFC Freedom 250, Cardio and Controversy
UFC Freedom 250 was this past weekend, and it was AWESOME!! Because of this fight card at the White House, I was moved to do something I've never done before: take down a post on social media. I talk about the aforementioned situation and give an in depth look at the fights themselves.
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Goblets, Smiths, Deads, Oh My
Don't be such a narrow-minded meathead. Open your eyes to exercise selection. I love deadlifting and squatting, and I mean that literally. I LOVE THEM! That does not mean that everyone has to do them. It also does not mean that the optimal routine must be very narrow. Let's go, download, subscribe, listen, and watch, tell a friend, and let's get ripped.
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Cardio for Fat Loss
So a lot of popular fitness stuff gets distorted by "influencers," and fat-burning zones are right at the top of that list. All I try to do in this episode is make it make sense for you. Let's go!
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Hard is Not Always that Intense
It's a very hard lesson to teach people, but the stronger and more advanced you become, the more capable you become of doing less overall work. You are doing "better" work at this point, but it's very hard to get this message through to people. I try on today's episode, so listen up, ok!
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Stimulous, Adaptation and Fatigue
The new wave of online fitness influencers is causing a lot of problems. Honestly, it’s too many to list, and I’d run the risk of sounding like a bitter malcontent by listing all the reasons why I am not big and famous, and they are. It doesn’t make the veracity of my claims any less real, though. Online fitness has us all chasing things that are visually appealing, easily marketed, or both. This doesn’t leave much room to discuss their effectiveness or purpose. That's what I focus on today, the effective and purposeful way to go about...
Putos and Peptiedes Part 2
People are curious about hormone and peptide therapy, and unfortunately, very few people know much about them. I continue my discussion about hormones and peptides today and discuss when and how you should or shouldn't use them.
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Putos and Peptides
There have always been people who feel confident to talk about things that they shouldn't really be talking about. That's a tale as old as time, but now it's rather lucrative. Peptides are one of the biggest topics in health, thanks to GLP-1s like Ozempic for weight loss and other muscle-building, anti-aging chemicals. Today, I give a little background on what they are and how you should or shouldn't use them.
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Boy Kibble
I stumbled across one of the most egregiously dumb videos I've ever seen, and felt motivated to critique it, which is not something I like doing. This video was about national nutrition, and I feel very passionate about it. Please listen or watch and tell me what you think.
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Motives and Goals Have to Be a Team
We don't know how often our stated motive is actually false. You probably aren't lifting weights to get stronger or jogging to live longer; you are most likely doing it to look better. On today's episode, I explain how important it is to be aggressively honest with yourself to find true success.
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Let Me Explain Cardio for Getting Lean to You
Don't pretend like you know what you're talking about. Almost everyone wants to lose body fat, and so they start doing tons of cardio, which is a very bad idea. I am not anti-cardio by any stretch of the imagination, but it is a grossly mismanaged entity.
In today's episode, I break this all down for you.
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Getting Shredded...How I'm trying and how you can too!
It's time for project single digit. I am trying to get down to single-digit body fat by the summertime, and I break down exactly how I am going about it so you can come along for the ride if you're so inclined.
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Health plus Performance Equals Fat Loss
It was kind of a long one today, but that's ok. I talk about culture, music, grappling, UFC, and, most importantly, the right way to approach fat loss. You can't sacrifice your progress for the quick fix because that will only make things worse for you in the end. Listen or watch to find out why.
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Nothing Else Matters But This Stuff!!!
I don't want you to waste time or energy on the thousands of things that don't matter, mainly because there are only about five things that really do.
In this episode, I cover
Diet...finding a caloric set point to meet your goal, macronutrient breakdowns, Training...an optimal training program and how to structure it. Supplements... the rare supplements that might be worth your money.Whether you're just getting going or a seasoned vet, this podcast will help. I promise you.
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Alcohol and Fitness: How can these two coexist?
I don't think I am going to shock anybody by telling you that alcohol consumption is not an ideal choice for your physique or your performance. There is a world where they can both happily coexist, and I am going to break that down in today's episode.
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The best advice on fat loss you'll ever receive.
Your biggest holdup is a lack of structure and not a lack of discipline! Watch and learn, please.
Movements should be a combination of
A lower-body Squat Movement
-squats (back or front or goblet)
-lunges
-split squats
A lower-body Hinge Movement
-Deadlifts (RDL, Conventional, One Legged)
-Hypers
-Good Mornings
A Vertical Push Movement
-Overhead Press (Dumbbell, Barbell, Machine)
A Vertical Pull Movement
-Chin Up
-Pull Up
-Pulldown of Different Grips
A Horizontal Push Movement
-Bench Press...
This Is Good Info For You, From Me
Who doesn't love some good, conclusive, scientific proof to back up what you've been saying for a while? That's exactly what I'm bringing you on today's Work in Progress. Less frequent, but very intense bouts of resistance training, mixed with a whole lot of low-level work, is the way to go!
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Programming Part 2
In the last episode, we built the programming house; now we will focus on interior decorating.
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Programming Part 1
The ever-confusing idea of programming your training is dissected in part one of this programming series.
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It's Bad Medicine & I Don't Want You To Take it
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Volume vs. Intensity is Dumb. I'm Not!
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Here is the Pill For You Training Neurotics
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Macros, Micros and Food Oh My!
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Cleanses, Fasting and Other Dumb, False Weight Loss Stuff
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Self Honesty is the Most Effective Supplement
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Fiber is Fun (no seriously listen to me)
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The Disease of Misunderstanding
Whether we like it or not, the disease of addiction is profoundly misunderstood. I fully realize that this disease is complex and challenging to understand, but unfortunately, I think it's often misunderstood willfully. Addiction is never pretty, fun, or enjoyable to deal with, and this becomes hard when it is you or your loved one who needs treatment. I give you my thoughts, and I'd love your feedback.
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...
New Years New You! This Time For Real!
We all make resolutions, and a lot of the time, they revolve around health and fitness. Weight loss is reportedly the number one resolution for Americans, especially now that hardly anybody smokes cigarettes. Why not make your resolutions actually become reality in 2026? I can't begin to tell you how to make good on most goals in life, but I definitely know how to help you with training and nutrition. In this episode, I give you the valuable tips you need to follow through and crush your New Year's resolutions.
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These TWO THINGS actually matter
I just want you to have awareness of how much meaningless crap you're fed. The fitness industry has always been loaded down with charlatans but now is a new golden age. In this episode, I filter things down to 2 main concepts that will undoubtably get you on the right direction and lead you to the promise land.
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What is Good Form and Why
When it comes to lifting weights, you have to take form into consideration. Great form prevents injury and creates an environment of progress and success. With some exercises, the idea of great form can and should be kinda sloppy.
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PAY - A - TENSION
There is some method to the madness of changing the way your body looks. Mechanical tension is the only discernible factor in developing and maintaining muscle. There is a few key things to tend to before you just blindly try to create mechanical tension, and in todays episode, I break it all down.
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Holland Oats
It is essential to convey the message of patience to you. It really is that important. If you try to do anything related to fitness too fast, you will not only fail but also solidify your place in a harmful cycle. All the good stuff comes at a cost, and if you want things quickly, the price will outweigh the dividend.
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Don't Be a Little Baby
I dive right into all my problems with modern life and specifically modern media. This is absolutely the type of bitching and moaning youd hear from your drunk uncle, but I'm confident in my take.
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Exercise Selection for the Good People
There is demagoguery when it comes to selecting exercises. Some are more "Bad Ass" than others and some are more "Wussy" than others, but the truth is, it varies from person to person. I am happy to provide some clarity to this very unnecessarily controversial topic.
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Diet Vs. Training - What's More Important
I got asked on a recent Q and A, if I thought diet or training was the priority. I, without thinking too hard, answered diet. On todays episode I breakdown why I've come to this conclusion.
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A Q and A for the Ages....It's Pretty Darn Good
I take questions from the beautiful listeners and it goes pretty darn well. We talk peptides, menopause, heavy weights, training vs diet, exercise and diet on vacation, Loveline, the Kevin and Bean Show and a bunch of other fun stuff.
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I Rant Because I Actually Care
Look here Buster!! I am so irritated by snake oil salesmen selling you crap that you don't need. I'm even more mad, because social media and the internet as a whole has made it so you don't even know what it is that you don't need.
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You want Holiday TIps? I'll give you the Whole Hoiday Shaft!
Things get weird at the Holidays. You sleep a lot more or a lot less, you drink a lot more or a lot less. You EAT A LOT MORE, and very rarely less. You probably don't get as focused training in. So all of this leads to a time and place where you may need some extra assistance. I got you, this episode got you!!
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DO YOU WANT TO LOOK GOOD NAKED? THEN LISTEN!
I am not going to be tricky and convoluted in describing this episode. This is about how to look better with your clothes off. You really need to focus on a couple of key ideas, and I'll tell you all about them.
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The Wonder of Middle Age Muscle
There's not a whole lot that changes as we get older. It's definitely a good idea to continue taking your health seriously. As I've aged, I'm now 46, and I have made some mistakes and significant decisions to stay in the game. Could you take a listen and find out how?
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...
Individuality! You Sheep!
I hope you understand that I want things to become simpler for me and for you! The problem is that outside of the substantial nucleus of info, there is a collection of things that is particularly specific and unique to you.
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