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[ Music ]

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>> Amiko Kauderer:
[Silence] Welcome

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to the International Space
Station flight control room.

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We were looking at a video there

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with Mike Hopkins aboard the
International Space Station.

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Pumping some iron.

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Using the Advanced
Resistive Exercise Device.

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Today I have a special guest.

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He is Mark Guilliams.

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He is the long-title Astronaut
Strength, Conditioning,

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and Rehabilitation Specialist.

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Welcome Mark and thank
you for coming today.

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>> Mark Guilliams: Thank you.

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>> Amiko Kauderer: Alright.

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Well, let's -- before
we get into talking

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about what Mike was doing,

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it looks a little
like bananas to me.

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>> Mark Guilliams: Yeah.

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>> Amiko Kauderer:
But before we get

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into that let's talk a
little about your background

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in strength and conditioning
and tell me how you came

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about working with
the astronauts.

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>> Mark Guilliams: Well, it
started about 1992 when I was --

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after graduating I went to
graduate school and did my work

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in exercise physiology.

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One of my professors was
actually a physiologist here.

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Worked here; did
research on exercise.

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And I did an internship with him
and I've been here ever since.

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I worked about 5 years in the
exercise lab doing research

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and then kind of
transitioned into this group,

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when this group was formed
back in like 1996, 1997,

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and I've been here ever since.

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>> Amiko Kauderer: Okay.

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And so how is it that you
found your way working

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with the astronauts?

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>> Mark Guilliams:
Well, you know,

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I've always been an
avid weightlifter

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through high school and college.

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When this group was formed
back in 1997 it was --

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actually it was formed
to build the station.

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It was to prepare crew members
to do all the EVAs that had

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to be done to actually
build the station.

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So they decided to form a
group that would work basically

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like you would in college.

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You have strength coaches
that train football players

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or basketball players.

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It's the same thing.

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It would be specific to EVAs

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and training crew
members to do EVAs.

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>> Amiko Kauderer: Okay.

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EVA's -- space walks.

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>> Mark Guilliams: That's
kind of how it started.

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Yes. Space walks [chuckles].

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>> Amiko Kauderer: Okay.

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Well now let's get to
talking about Mike.

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I've seen it on the Twitter
verse and everywhere else

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in social media that Mike is
basically a beast [chuckles].

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>> Mark Guilliams: Well yeah.

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He can be.

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>> Amiko Kauderer:
He's a machine.

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But we can all kind of do
these kinds of things, correct?

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>> Mark Guilliams: Yeah.

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Mm-hmm.

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>> Amiko Kauderer: It's
about conditioning.

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>> Mark Guilliams: Yeah.

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>> Amiko Kauderer: So let's
first talk about how do you go

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about determining what an
astronauts training program

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would be, for example, Mikes?

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>> Mark Guilliams: Well, for
example -- for the most part,

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when it comes to
in-flight training,

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every crew member we have
a template that we use

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that there's certain things that
every crew member's going to do.

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Then that -- then we take that.

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We take their strengths.

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And we take their ability,
or capacity or whatever,

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and then we design that
to their work capacity.

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So each crew member will pretty
much do the same exercises,

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they're just going to
do it at their levels.

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With Mike, what we did
with Mike is Mike wanted

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to do a little bit extra.

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And he did it when he was down
here at pre-flight training.

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He likes to do what
you saw in the video

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where we take multiple exercises

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and put them
back-to-back-to-back.

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Where you're training different
movements, but trying to do it

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with as very little
rest as possible

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to make it a little
bit more intense.

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He likes to do that.

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So what with him what we did is
I work with some outside folks,

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and to come up with ways

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of substituting different
exercises for certain things.

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Like in this video we
saw he was supposed

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to be doing pull
ups and push ups.

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Well we can't do pull
ups and push ups in 0 G

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because there's no gravity.

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So we had to compensate for that

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so we did bench press
and bent over row.

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Which are fairly
similar exercises.

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So what we did is we
just substituted that.

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We did that for multiple
workouts

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that he's been adding extra on
top of what he's been doing.

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>> Amiko Kauderer: Mm-hmm.

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So that brings me to a question

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that I found actually
on a social media.

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We had a social media
question coming

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from a John Viewer [phonetic].

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He wanted to know,
"Do rubber bands

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and elastics have the
same resistance in space?"

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>> Mark Guilliams: Yes they do.

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>> Amiko Kauderer: Okay.

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>> Mark Guilliams: They do have
the same resistance in space.

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>> Amiko Kauderer: So
explain though now,

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we saw him using the Advanced
Resistive Exercise Device.

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Explain that device
just a little bit.

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>> Mark Guilliams: Well the
Advanced Resistive Exercise

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Device, or the ARED, it uses
vacuums to create the load.

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And what we want
to try to do, as --

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it would be a little
different for rubber bands --

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as rubber bands, there's a place

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and point using those
when you're training.

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But as you stretch the
rubber band it gets higher

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in resistance.

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The lower you go,
the lower resistance.

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With the way that we use
ARED with the vacuums,

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is it provides a constant load.

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More consistent with
free weights.

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So if I put 100 pounds on the
bar, it's 100 pounds regardless

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of where it is in that movement.

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It's how we accelerate
or decelerate it

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that it applies the force.

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It's not controlled
by a rubber band.

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The rubber band is a
little bit different

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that it gives what we call
an Asymmetrical force curve.

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As far as -- you know, as far

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as a descending force
curve is what you get

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with resistive exercise.

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Not to get too technical
about it, but yeah --

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>> Amiko Kauderer: Too
technical [chuckles].

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Work. Okay.

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So also there are a couple
of other pieces of equipment

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up there, can you tell
me a little about those?

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>> Mark Guilliams: Yeah we
also have the treadmill.

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T2. And then we have this
cycle, the Cvis [phonetic]

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and it works -- they work
basically the same way they

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would down here.

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The only difference is with
the cycle you're not --

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it's a little harder to ride;
it's a little tougher to ride

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because you don't have
gravity assisting you.

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You don't have handle
bars to hold onto.

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It's almost kind of
like riding a unicycle,

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but doing it 350 watts.

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It becomes a little bit
more challenging, so --

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>> Amiko Kauderer: Mm-hmm.

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Okay. And also -- what --
was there anything different

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that you did with Mike
Hopkins as opposed to any

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of the other astronauts?

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I mean what different kinds of
things that you did with him?

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I mean you kind of talked
about some of it that --

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>> Mark Guilliams: Well

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from a pre-flight perspective
we didn't do much differently.

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The in-flight perspective
is just going

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to be we've added some
of these extra workouts

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into it that he wanted to do.

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That he enjoys doing.

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That's kind of the only
real difference that we did.

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We're still doing
basically the same exercises,

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we're just putting them
together in a different manner,

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trying to make it a little
more intense for him.

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>> Amiko Kauderer: It's insane.

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>> Mark Guilliams:
Yeah [chuckles].

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>> Amiko Kauderer: But
fun to watch and --

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you know, so this is about all
the time that we have right now,

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but I do understand that
the crew members work

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out about 2 hours every day.

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Can you tell me briefly
how do you maintain --

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is there some kind of way

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that you monitor what they
are doing while they are --

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>> Mark Guilliams: Oh --

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>> Amiko Kauderer: -- because
they're up there for 6 months.

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And so how do you
monitor their activity.

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>> Mark Guilliams: Yeah.

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Okay. So basically what we
do is they do 2 hours --

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they're scheduled for 2
1/2 hours ever single day,

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which equates to about 2
hours of actual workout time.

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And then we get data down
pretty much on a weekly basis

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so we know -- we're monitoring
what they're doing on T2 or C --

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or the cycle or the ARED.

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And we can do it by
spreadsheets or we --

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and we also have other data that
comes down through a station

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through computers that we
can look at heart rates.

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We can look at loads.

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We can look at -- pretty
much just like you would

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down here in 1G environment.

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And that's how we control it.

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>> Amiko Kauderer: Mm-hmm.

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Well and so you just said,

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just like what you
can do down here --

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>> Mark Guilliams: Yeah.

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>> Amiko Kauderer: -- and so you
guys can actually follow along

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and train with Mike.

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Be like Mike.

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Go to facebook.com
at /trainastronaut

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and take the challenge.

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Thank you.

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Thanks Mike for coming.