Does Jocko Believe in Overtraining? - Jocko Willink

[@Pedrhard]

RECAP: When normal people overtrain: 2 days off to reset When Jocko overtrains: He'll just get the blood flowing with 100 burpees

[@yeetsin560]

its like 5 min bro

[@seraphx26]

Normal people don't overtrain, unless you are lifting in excess of 30 hours a week and under recovering you are not even near overtraining, you're just sore/tired and don't want to go to the gym. Also a lot of time people feel like shit because they under eat and under sleep.

[@NotAvailableEmotionally]

“Take a break, eat a steak” should be a tshirt

[@HotStunna80]

Dude that sounds cool. I’d buy it. It’d be funny as hell! 😂

[@gman5375]

100 burpees for recovery day...man I love Jocko 😂

[@ristonfuller1319]

Fr

[@AB-py6jl]

If that's all you're doing, 100 burpies in a day is easy as hell though. That only takes a few minutes. You can even divide them and do them throughout the day

[@leonflorence118]

@@AB-py6jl I think the point of doing a hundred is to do it all in one set just to break a sweat. If you're dividing up 100 burpees you'd be better off just doing a proper workout

[@Martijn_Steinpatz]

I already hate doing one...

[@rayj.9568]

@@AB-py6jl, You are right. It isn't difficult at all.

[@drno87]

Active recovery is a good idea. Rest days shouldn't be totally sedentary, even if you go hard in training. Like Jocko said, get the blood flowing and do some stretching.

[@kennethbrugonone2359]

This guy just casually mentioned 100 burpees for a rest day scenario.

[@treefitty937]

Yeah he's a crossfiter🤷‍♂️

[@panosts6178]

Really wish I could have listened to this earlier. Last year I qualified for my first European championship in amateur kickboxing. I wanted to win so hard that I trained 2x a day 5 days a week in the gym plus running every single day which is almost double my usual volume for almost 3 months, at the age of 17. Even though my cardio skyrocketed, my performance truly suffered and I accumulated injuries. Ended up finishing just outside the top 3 and was heartbroken. Let your body heal and rebuild people .IMO overtraining happens when you try to rush progress

[@ravindecavalier2912]

I can relate, I’m 16 and I was really weak so I just started doing hundreds of pushups everyday without any breaks until I got a pain in my arms and my max went from 50 good pushups to 20. It’s shitty

[@jadouuu6]

that last sentence hit home, well said

[@battlevain]

Great advice. Good rest and recovery are just as important as going hard in training.

[@kendogg1173]

Jocko never takes a break due to overtraining...overtraining takes a break from Jocko

[@darboboyle693]

are you kenn dodds dads dead dog?

[@TrentGough81]

😂😂😂

[@thundergrace]

Reset!!! Mmmmmhmmm I know

[@jamesron5625]

Overtraining: I believe in Jocko.

[@HotStunna80]

Jocko is the new Chuck Norris! 😂

[@JDCali459mm]

Go to bed bro. You gotta get up in 2 hrs.

[@sleepingbear5956]

Porsche Boxster Content he’s already up probably already working out haha

[@jaimeduendeozzzkr]

you didn't either bro.

[@TheSantos173]

Story of my life

[@StrengthResurgence]

Discipline equals freedom (expanded): “Keep the faculty of effort alive in you by a little gratuitous exercise every day. That is, be systematically ascetic or heroic in little unnecessary points, do every day or two something for no other reason than that you would rather not do it, so that when the hour of dire need draws nigh, it may find you not unnerved and untrained to stand the test. So with the man who has daily inured himself to habits of concentrated attention, energetic volition, and self-denial in unnecessary things. He will stand like a tower when everything rocks around him, and when his softer fellow-mortals are winnowed like chaff in the blast.” -William James Get after it!

[@StrengthResurgence]

Gil B glad you enjoyed it! One of my all time favourite quotes for sure.

[@HotStunna80]

Dude this is an awesome quote!

[@thepunadude]

OATH IN '68, IM 71, LAST SATURDAY I HAD A 'MUSCLE MEMORY MOMENT', I WAS 18 AGAIN IN INSIGHT, ANALYSIS, & PLAIN ABILITY. FREAKED ME OUT & THE EYES ON EVERYONE AROUND LOOKED LIKE PIE PLATES. OVER TRAIN? ... DUNNO. I FEEL THAT 60% OF IT IS HOUSED IN YOUR HEAD ... STAY FIT, STAY FOCUSED, STAY IN PRACTICE. LIVE YOUR LIFE AND KNOW WHEN TO SHUT IT DOWN ... WHEN YOU SEE 'IT', YOULL KNOW IT!

[@ahmeddjeghri6879]

You gotta listen to your body, without getting influenced by your mind which will probably ask you to slack off and rest

[@hunterholistichealth]

Ahmed Djeghri wise.

[@manuelfernandez1417]

@@masta7441 you think Joko is fat?

[@ArturoRodriguez-nl3ob]

@@manuelfernandez1417 He must be on crack if he really thinks Jocko is fat.

[@ajayb2478]

I agree

[@DylanHughesPhotoVideo]

It’s called adrenal fatigue and it’s a real thing and more common than Jocko realizes, I believe. Especially if someone’s health or immune system is compromised. It doesn’t necessarily have to come from pushing yourself to some athletic extreme. Someone who’s in less than optimal health may not be able to tolerate what a healthy person would consider a moderate exercise.

[@dompoulin341]

Go get some STEAK

[@Brian-nw3ey]

Yep

[@rayj.9568]

Overtraining, overworking a muscle group. I had a habit of doing both. I worked myself up were I could do over 100 pushups in a set. Everyday I would do five sets of 100. That's 500 pushups per day. After over a year of this, I sprung one of my wrists. Apparently my chest could take the workload, but my wrists needed me to take time to recover. I now do pushups two days per week. Like Jocko stated, "Eat steak and take a couple of days off."

[@ChrisFluhnoy]

An early sign of potential overtraining is your grip being much weaker than normal. I’ve overtrained twice. It killed me and I got really sick for a couple days.

[@ed4253]

True. I had a BB slip out out my hands during Deads and rip my callouses off my hands. It was time for a break.

[@criticman123]

Interesting and awesome to know

[@turkishdelightpiano9336]

Yeah that's true. Vertical jump is a good indicator too, you just feel heavy. I also overtrained once, couldn't lift %70 of my deadlift 1rm for 1 rep that day, not fun.

[@jamestang96]

Grip strength is a pretty good indicator I agree. (Allowing exceptions) I guess it is an indicator of physical readiness, as overtraining can be the literal training too much or "overtraining" due to poor nutrition, sleep, etc.

[@jasonbean591]

Of course you can over train. “Get some steak!” I love it.:) I focus on durability. Endurance is my primary goal. I like to stay slim. As a professional tree climber, excess weight is an obstacle. It doesn’t matter if it’s fat or muscle, too much is too much. You can be over muscled. Then you’re fighting against yourself. I have also trained in distance running. Again, just enough to attain the goals. I maintain my weight between 180 and 200 lbs. I’m 6’2”. I drop below 180? I increase my eating, reduce my exercise. I bump over 200? I decrease my eating, increase my exercise. Hey, it works for me.:)

[@StavroginNikolai]

Wtf is a professional tree climber?

[@steveprice7038]

StavroginNikolai yeah mate, competitive tree climbing, get to the top and back down again, quick as you can, becoming a pro sport, you need to check it out👍🏻

[@user-ju6zx3rm8d]

@Trump TheTerrorist

[@jasonbean591]

Cole, the intent of your statement is obscure. Care to clarify?

[@StavroginNikolai]

@@steveprice7038 No time, I have a fence-hopping tournament coming up

[@korbandallas8931]

coming from a Navy Seal, what would he know about over training, pshhhhhh. LOL nah man I listen to you every day at 5a.m. as i prepare my food before i go to work. Great way to start the day positive, determined and confident. Thanks bro!

[@bestofhalo9796]

Thank you Jocko, I was thinking I was overtraining. I’d box from 9-10:30 AM then return at 5:30-7:30/8:30 everyday and I would noticeably get tired after the warmup when I used to do it without a second thought. You just confirmed my suspicions, I’ll take a day off

[@alexanderbutler2989]

I think most people underestimatejust how taxing it is on your CNS to be maxing lifts all the time. pretty sure im one of those people. even though i am still seeing the progress of increased mass and strength i wake up in the morning feeling like ive been run over by a mac truck...then it backed over me and hit me again

[@Spladoinkal]

Yeah whenever you feel like that you definitely wanna back off until you feel better. It'll actually help your goals rather than hinder them!

[@Thebatattck]

That's probley your bone cartilage you need to drink a little more water and go for long walks to refresh your system and get it memorized

[@alexanderbutler2989]

You're probably right...The thing is I hate just doing nothing you know? I take walks...go swimming...stretch work on other stuff. I know my body pretty well. And it's for sure telling me to ease up

[@Spladoinkal]

@@alexanderbutler2989 I hear you there. One of the hardest things for me is the recovery days. I just get bored. What's helped me is having a recovery "routine": Things I've set to do on recovery days. Stuff like stretching, going to the electronics store to look around (I do I.T. for a living and am also a gamer), etc. to keep me busy

[@alexanderbutler2989]

@@Spladoinkal for sure man...even someone who trains like an animal for 2 or 3 hours a day, youre gonna have other stuff to do...like you still have a life. taking an off day doesnt mean you start shooting smack and killing hookers

[@Financial_Awareness]

I love watching these guys talk shop. So motivated.

[@JukemDrawles87]

When I don’t get the blood flow going all day I feel physically sick. It’s everyday with me too

[@imadeyoureadthis1]

Just, go for a walk. You will recover faster. Move, moving heals.

[@James-dn8dh]

Walking 6 hrs after lifting has proven to speed recovery. I agree with you 100%

[@Madgardian]

If you are a hardcore type of person 4 days a week can be too much. It is dependent on nutrition,hydration and quality of sleep as well as stress in your life. Hormones that are out of balance can wreck havoc on your performance. So many factors...

[@louisa6339]

I heard the phrase of a rogan podcast "there is no such thing as over training, there just under recovering"

[@ladskius3359]

Of course there's such thing as overtraining though. Muscles and energy systems require time to recuperate, and if you consistently cut the process short you'll be in trouble. If you don't believe me, do a high intensity high volume sprint workout 3-4 days a week and see how you feel after a couple of weeks. No amount of food and sleep will help you recover from that.

[@thomasferradini3549]

By this logic you just need to recover 2 months after the injury and it was ok to injure yourself... you have to optimise the training and resting

[@467076]

Overtrain? You gotta train before you overtrain!!

[@theamazingincrediblespider9689]

Overtraining is very easy to do when you're starting out. It's not a mental thing. It's a legit physiological issue that happens if you're training harder than your body can recover.

[@TheRealJeromeSantos]

After I saw this a week ago I got my lazy ass to the gym and never took no days off Thanks for the advice man. I feel stronger and better already.

[@AuthenticSelfGrowth]

I usually need to take a week break twice a year. You feel flat when you're overtrained and libido suffers.

[@dbruh936]

@ImOld Gregg I mean, there are other ways to work out than just jacking heavy steel. Some days you're going to focus more on endurance and cardio.

[@Spladoinkal]

@ImOld Gregg You DO know that those super huge guys you see are usually on steroids right? It's not possible to get that big without them unless you have unbelievable genetics and even then there's a limit, and those guys that are huge but "tested" clean could've taken them in the past because you keep part of your steroid gains when you stop taking steroids. Jocko is pretty much an example of the max muscle size possible.

[@adm1177]

@@Spladoinkal actually Jocko isn't, I mean he's big but he has a big frame, the thing is really simple: you can pick only 2 of those 3 things: be natty, get big or be lean

[@TheSantos173]

ImOld Gregg training doesn’t always mean lifting weights. Some ppl train martial arts..

[@myviewsonly8980]

ADM 117 pick two of these three: big, lean, or strong

[@ghost245353]

I'm glad he answered a terminal question with "yes" or "no" in the beginning of his answer.

[@bittnerbs]

As a 41yo with a full time job, kids, etc, it’s all but impossible for me to overtrain. Overtraining for most of us that aren’t athletes and are just trying to maintain peak performance for life just isn’t a thing.

[@Bavariandecent322]

It takes a ton ! In high school i was waking up at 4 am for morning swim practice... eating a bowl of cereal. Going to classes... eating whatever we had for lunch.. after lunch I had a class called advanced conditioning and fitness where you worked out for an hour. Then I had two study halls so i spent extra time in the weight room.. after school second swim practice and when i was done voluntary indoor winter track workouts. Rush home where i studied and got my homework done ate whatever my parents made and finally to bed around 12am. So 3-4 hours of sleep.... working out for nearly 5 hours a day.... super stressed and probably only eating 1500-2000 calories a day because i had zero concept of proper nutrition at the time. If i was eating 6000-7000 calories and sleeping adequately my body would have been in a better place and able to recover.

[@user-ju6zx3rm8d]

you probs look really old rn cos of all that

[@thebunnisher109]

It’s easy to overtrain based on your baseline. It’s relative. At a certain level there is a razor’s edge between performance and injury. The only way to identify it correctly is by performance decrease, which must be evaluated by performing baseline exercise tests on a set interval. Echo is correct about hormone and stress hormone levels, it is important to have a meal that gives you a food coma on a regular basis as well, or eat plenty of turkey for tryptophan and seratonin production, which is important if you train long-term. Also agree strongly with Jocko the importance of stretching. 100 burpees is an easy day and good for mobility through full range of motion.

[@e.e.8589]

Take a break, eat some steak 💪

[@DominiCanes94]

Jockooo your the man... oh and your cool to echo🤘🏻🤘🏻

[@dawsonbjorgen8532]

Gotta love Echo’s excerpts

[@amedeoconta]

I got rhabdomyalisis in 2013 when I was in the navy. Worked out so much and rowed a boat around the ship painting the sides so much that my trapezius tore and was spilling protein into my bloodstream causing my liver to fail. I was peeing black. Spent a few days in balboa medical center and got flown home 3 weeks early from the deployment.

[@Mikeball7]

That’s terrifying

[@tepoztlitlacatl634]

I got it twice ..

[@airwilliam24]

I didn't fully understand what overtraining meant until I hospitalized myself by getting rhabdomyolysis. I lifted weights for 4-5 hours a day 5 times a week. Definitely know my limits much better after that happened.

[@russelladler572]

Why would u ever think lifting weights almost daily for 5 hours can be ideal?

[@airwilliam24]

@@russelladler572 I was training for a powerlifting competition. I ended up increasing my total by 300lbs. Training hard yields results but it's not worth the consequences.

[@SharifSourour]

Overtraining is easy if you’re pushing it in bboying (breakdancing) but I’ve found I can do it almost every single day anyway, so what he says makes sense. My performance only goes down sometimes. Even I feel quite sore my performance can still improve, I think “fatigue” is a sign you’re overtraining because it goes beyond sore, and that’s when your performance goes down I think.

[@vicstalr]

Yeah, overtraining is real. Takes a lot to get there though. Most people don't have the mental fortitude to get the body there.

[@kimosabbe50]

Totally agree with Echo Charles.

[@dinninfreeman2014]

Most people who say overtraining are really experiencing under recovery. If your life is full of stress and your always either stressed or asleep then you aren't recovering enough. Do your workout but then make sure you have plenty of recovery after, meditate, do some yoga, and then get after it

[@KJ-xn7yc]

In the past when I would train crossfit there were a few times where I overtrained and like Jocko said you will know it. I knew it becuase I went to hit heavy front squats after a full week of crushing wods and accessory work, I would get dizzy and light headed. Central nervous system saying take a break at that point

[@CaseyBurnsInvesting]

There are very few people who are over trained Injury and soreness are very different feelings.

[@marksmith3523]

I can relate to this podcast on so many levels.I often overtrain but it's interesting how diet can make a huge difference.I felt run down after 53 straight days of lifting weights but had a huge steak salad yesterday and feel ready to go again today.I often wonder if some of the old school wrestlers exaggerate their totals.The late great Karl Gotch claims that he used to do 900 hindu pushups combined into a hindu squat daily.That is essentially what they used to call a modern day burpy.He claims that's why he was so well conditioned for wrestling.He also claims that's why he never had training partners as no one could keep up with him.

[@Stoic_Metalhead]

Personally, I take 1 day off from working out, but it's during the week since I'm a fabricator at a Metal shop, so I still get some physical work in on my day off, but this past Wendsday, I had done 200 pull ups, 300 push ups and 400 squats and I felt it Thursday and Friday so I didn't workout those 2 days, but still did physical work at work. Saturday, back to the weights. You'll know when you overtrain. 💪

[@Docinaplane]

I believe in going as hard as I can for as long as I can.

[@digitt2]

Then I see if i can push past that. even a little

[@georgejobe9402]

“Get some steak”

[@paulclinton6414]

Everyone watching Jacko has overtrained and regretted it. Pay attention to your body.

[@antonduhgr8835]

That's one thing im still learning. Ill go full boar in the 100 degree Texas heat on my heavy bag for 45min and get heat strokes. Just hard to stop.

[@tylerm7300]

Yes you can overtrain. No matter how much you push yourself you do have limitations.

[@miesvaillanykyisyytta3252]

I would think that overtraining is specific to tissue as well as the type of fitness. Marathon runners may be able to run for a few hours a day on the highest level. A bodybuilder cannot work on the same muscle on consecutive days. The stimulus is different and if you ignore nagging pains, those pains will eventually turn into permanent injuries.

[@royalemaster3713]

Overtraining is not a question of belief, but fact

[@llraijinll5753]

As someone with Marfans, sadly I'm not medically capable of training too hard, I have to do minimal weight training despite knowing i want more, mentally i want to go get it. What I stuggle with is how much does it take to overtrain myself, so I work hard one day, and take it easy the next. Working hard for me is 2 sets of 10 reps of dumbells on whatever muscle group, then stop. Is that even enough? So here i am doing a little each day and hoping it will pay off someday.

[@proxactual]

Can you overtrain? Yes, and no. Depends on your goals and your context. If you're building for hypertrophy at the gym, you should be aiming for 5-10 sets of 10RM, per week, per muscle group/movement. If you exceed this number, you're not losing muscle, but you're also probably gaining insignificant gains. "10RM" stands for 10 Repititions Maximum, and it means by the 10th rep, you should be failing or severely compromising your form. All of this stuff I mention is supported by research (specifically, Barbalho et al., 2020, in the IJSPP - you can google it). 3:29: nah. Rhabdomyolysis is an extreme form of overtraining where the general/global muscle fibre breakdown that occurs due to training (at the gym, on the mat, wherever) is so great that your kidneys have a tough time handling it. It's not region-specific, because your kidneys filter ALL your blood irrespective of the origins of the muscle breakdown that enters your blood stream. However, you'd have to be hitting the gym for 6 hours every day for 2 weeks to reach that point, and your body would be under such fatigue that you'd know it before you got there 'by accident'. It's what happens when idiots try to go from cold turkey to 3-a-days every day of the week.

[@isaiahkurasz5300]

128 was a good podcast

[@gusdichtel2335]

I'm sorry, but i look for the burn or the ache the next day. For some reason I love it, I need it....

[@nikolaihel8106]

You can overtrain. Pay attention to your body. I incorporate one rest day a week, but it doesn’t mean I just sit on the couch all day. Go hiking, casual bike ride, or anything that is low intensity that you’re into.

[@egora2003]

I am 17 I overtrained for 8 months.... my fourth month of recovery... I am going through the darkness and I'm not joking

[@azrwilkinson]

I always equated over training to injury. When you get or feel an injury coming on, you have over trained. Might be wrong😕

[@matthewmarting3623]

Echo is correct, there is clinical overtraining, acute overtraining and a gray area. Your body as a whole needs recovery to perform its best or your neurohormonal systems will stop having their intended effect on the muscles/organs they interact with and possibly make things worse. It is hard to do and incredibly rare to find someone who is clinically over trained. This is different than force applied incorrectly to a specific muscle group or joint which causes an injury.

[@Lizardmanisbest]

I think that dailies should NEVER lead to overtraining. If your dailies defeat you, scale down and definitely set aside days to train your max. Take a break, eat a steak, and stretch it out.

[@lampleather2574]

“Take a couple days off, get some steak” 💀😂

[@tepoztlitlacatl634]

Its called rhabdo i have got it twice

[@Bling92]

I train 4 days then 4 off, my cns is reset and i feel great and always get my reps and sets

[@mrbritisher9748]

'Level 9 death battle' 😂

[@DesireToElevate535]

My opinion: Listen to your body and work hard. Everything will be okay

[@nefibarron2299]

Can it be that you're not overtraining but have a deficient diet? If properly training the muscular and tendons recovery shouldn't be a problem

[@wlupusborealis]

The expert on this subject is Pavel Tsatsouline who reintroduced kettlebells into the United States. His opinion is a little different than what Echo and Jocko are claiming, likely because they are both too young, smart, fit, successful in their game to realise that they could be even tougher if they didn't overtrain so much.

[@angusdubois4736]

Tougher than a SEAL platoon commander. Ok.

[@connerorser8299]

Casual 100 burpees for recovery! Lol

[@TTrAAsTT]

Overtraining is obviously relative to your shape. If you have never been training before, it doesn't take much to overtrain, get injuries, etc. What an elite athlete would call a rest period could be leading to overtraining for a noobie.

[@criticman123]

A steak a day keeps the doctor away, forget the tree sugar bulbs

[@tristar6118]

"I'll be on a trip soon so I'll do something light..." *does 100 in 10 minutes* "Easy"

[@irisgonzalez-caulder4817]

👍 4:21 - 34

[@Newbport849]

I feel like I'm too addicted to training to take a break although I probably should

[@jimmorrison4163]

I walked 2 miles today, got home and pour a bucket of ice water over my head and sat in front of the fan. I dont think i will have this problem anytime soon.

[@natedog5994]

The breaks are when you sleep

[@ellisvallade2845]

I’m 14 and for the past year I worked out everyday day. I trained my full upper body every day for 3-4 hours. I realized my performance was declining but I did not know what overtraining was. I overtrained and now I can’t even do a single pushup. It has been 5 months and I don’t feel any better. Please help.

[@edmilsonoliveira6256]

You’ve probably wrecked down your metabolism working your upper body almost everyday for a year with such volume. Also you’ve probably made some damage to your upper body muscles. Try to do some active recoveries like spinning bike or eliptical (No running), max HH 140 to get your blood flowing everyday to heal. You definitely should see a GOOD doctor too

[@kleinburger137]

Can overtraining cause an injury

[@davidmalone4615]

Jocko does a 100 burpees on his recovery day 😅

[@OkOk-vj9db]

Please get David Goggins on the podcast!

[@Bling92]

I suppose if your just sitting around doing fuck all and not physically working then i get it, i work on a mine site 2 days/2nights then 4 off, i easily walk 20km a shift let alone the maintenance work i do

[@frostreaper4364]

Jocko please open a MMA gym in south Orange County. I love to sign up but your San Diego location is too far from me

[@alstonpowerz4249]

This just unlocked a new fear

[@Feber2001]

Reupload?

[@Dukevares1]

*da kine guy" ho, baddah echo take em easy on da pidgin ah

[@snakeboy1991]

Go time!!!

[@thundergrace]

Reset mmmhmmm...right

[@bobbybougie9150]

If someone put a gun to my head and said "100 burpees in 10 minutes or I pull the trigger" I don’t think I could pull it off, yet.

[@TurnOntheBrightLights.]

Jocko would train in his sleep if he could tbh.

[@Me-yj8pv]

Elevated morning resting pulse rate = overtraining.

[@jessehall1648]

It needs to be: take a break have a steak, drink some Jocko White Tea.

[@bobcat9501]

I train every day too something different usually light on my days off spend time with the girl then hard through the week, I trained once till I puked think that’s over training

[@lastaccount9835]

No such thing as overtraining just under resting.

[@musclechic2001]

No such thing as overtraining, only under eating and under sleeping

[@jeffscuderi8662]

Overtraining results in injuries.Also aging wear n tear less testosterone.And world weary stress .

[@musclechic2001]

@@jeffscuderi8662 I'm natty so not an issue. If I feel run down or weak I take a day off.

[@abhijithanilkumar4959]

Wanna see Ant Middleton in this

[@thundergrace]

I need food...

[@FlashyLight]

You can notice you have overtrained when your performance lowers.

[@Daniel-hs6ct]

Jocko gives the gym a rest day

[@dhsu04]

I like to know how many steaks 🥩 Jocko eats a year.

[@Youtube_OverLord_v3]

So the VA is stonewalling me. I lift regularly. I am also in pain. I am in trouble or something. I am going to take some days off and see where I am at. After that, I do not know where to turn other than ya’ll. I will let you know where I am at.

[@user-ju6zx3rm8d]

are you schizophrenic?

[@Youtube_OverLord_v3]

D Not anymore.

[@gritlog]

buds is overtraining

[@kevinbellock6825]

“Just” 100 burpees