Go Back   SOCNET: The Special Operations Community Network > General Topics > Fitness

Reply
 
Thread Tools Display Modes
  #1  
Old 8 June 2017, 13:58
chokeu2's Avatar
chokeu2 chokeu2 is offline
Voodoo guru
 
Join Date: Sep 2002
Location: Atlanta
Posts: 2,383
Body Weight - Calisthenics Training Stuff

After breaking my back, I for the most part, stopped doing barbell based training; and have taken wholeheartedly to bodyweight/calisthenic/body skill based training; and I have never in my life felt better or stronger.

I find this type of training more fun, and frankly, harder than typical weighted workouts. Obviously, that's not to say that weighted workouts do not have their place. I love squat's and deadlifts. My ADD head just loves the movement and the tools like kettlebells, rings, parallettes, mace, Indian Clubs, Bulgarian Bag. At 46, I haven't been more limber (and I've always been limber), or stronger in my life. And this is after a broken back.

The bodyweight stuff is in addition to BJJ/MMA/Muay Training. And all of it supplements my addiction of the last year of Indoor Skydiving, because body control is essential in the calisthenic skill workouts. No more back issues, joint issues....

Sounds like religion... I know... Sorry... just want to share something that really helped my old ass out. Which I'd have known this shit will I was a grunt.

Here is a link to my dropbox folder. It is a 3 level skill based, and body recomposition workout routine.
https://www.dropbox.com/sh/kkoxolmvm...UYyYcgKTa?dl=0

A workout always consists of a warm-up, a skill training session, a workout routine and some stretching to cool down. Only after you've finished all of these sections will you have completed the workout. Make sure you do them all right after each other in one workout session.

All skill training sessions include a detailed explanation of the technique and are then directly followed by a "100 seconds" routine.

This means:

For repetitive skills (e.g. push-ups) do as many reps of the exercise as possible in the 100 seconds time limit. Record your results and improve next time.

For holding exercises (e.g. plank, squat sit, planche progressions etc.) this means: hold the exercise for a minimum of 100 seconds and then keep holding as long as you can. Record your time - goal is to achieve a higher number every time you train the skill.


Hope ya find this useful.
Any questions, drop a line.
__________________
Latus iustus inferni ,Latus mallum coeli
Donum diaboli, Constatia angeli
Reply With Quote
  #2  
Old 8 June 2017, 14:58
Cruiserweight's Avatar
Cruiserweight Cruiserweight is offline
Confirmed User
 
Join Date: Aug 2015
Location: Central Texas.
Posts: 164
How do you like the club/mace? Useful only for shoulder rehab or does it have other uses? I have been dealing with a rotator cuff issue for years now, and it flares up when i stress it with too much benching. I've been to physical therapy for months at a time, which helps, but it always returns when I get back into powerlifting. Wondering if the mace and such would help me to any real degree.
Reply With Quote
  #3  
Old 8 June 2017, 15:08
IronCross's Avatar
IronCross IronCross is offline
Supporterator
 
Join Date: Dec 2010
Location: Dallas
Posts: 764
This is my path as well. Need to add the BJJ/Muay thai.
__________________
Keep your mouth shut and listen. That is the best piece of advice I have been given.
Reply With Quote
  #4  
Old 8 June 2017, 17:03
Bingo King Bingo King is offline
Confirmed User
 
Join Date: Mar 2004
Location: Kentucky
Posts: 477
Hey! I like this...thanks for sharing.
__________________
"The bursting radius of an excuse is zero meters."
Reply With Quote
  #5  
Old 9 June 2017, 00:26
chokeu2's Avatar
chokeu2 chokeu2 is offline
Voodoo guru
 
Join Date: Sep 2002
Location: Atlanta
Posts: 2,383
Quote:
Originally Posted by Cruiserweight View Post
How do you like the club/mace? Useful only for shoulder rehab or does it have other uses? I have been dealing with a rotator cuff issue for years now, and it flares up when i stress it with too much benching. I've been to physical therapy for months at a time, which helps, but it always returns when I get back into powerlifting. Wondering if the mace and such would help me to any real degree.
Bro, Turkish Get Up's with kettlebells or a dumbell are your saving grace. Work up to 3 sets, for 3 minutes each, x3 per week, and that will do wonders for your rotator cuffs. I learned that from experience. You get that static weight above your head, it is the rotator that holds it in place through the entire body movement.

The mace is wild. At first, it stresses your wrists and grip. Then forearms. It systematically strengthens the chain of muscles starting at your hand, and then working up to the shoulders then chest. They are not that expensive, and you do not need a super heavy mace. Most guys can start at 15 pounds. But you, being a PL guy, you could probably go anywhere up to 25 pounds. Doesn't sound like much; but when it's working those muscles and tendons that do the stabilization, and rarely get indirect work, it'll trash ya in all the best ways. I got mine from Onnit; their stuff is quality.

Plus, the mace is a lot of fun to workout with. It's like a toy for big boys. Swirl it around, slam it into a heavy bag, or a tire like a child in the midst of a tantrum; before you know it, you've had a workout and blown out a lot of stress.

Functionally, when I added the mace, I could tell a difference in my grip endurance when doing BJJ. And a marked increase in pinch grip strength. When combined with kettlebells via Turkish Get Up's, you'll fix your rotators.

Actually, now that I'm thinking about it, you could use the mace during Turkish Get Up's. Just hold it at the base, and that weight at the top, it could be interesting. I'll try that in the morning.

Look at the workouts that I put in Dropbox. They are absolutely aimed at upper body freak strength; and they blast your entire shoulder. To the point that you could do handstands and/or handstand pushups. can't do those without functional rotators.
__________________
Latus iustus inferni ,Latus mallum coeli
Donum diaboli, Constatia angeli
Reply With Quote
  #6  
Old 9 June 2017, 08:52
Cruiserweight's Avatar
Cruiserweight Cruiserweight is offline
Confirmed User
 
Join Date: Aug 2015
Location: Central Texas.
Posts: 164
Cool, I'll check it out. I used to work out almost exclusively with kettlebells, and my shoulder felt good, come to think of it. But I switched gyms and my new gym doesn't have a massive kettlebell selection like my old one did, and I guess I got too focused on trying to lift big numbers. I'll buy a 15 or 20 lb mace though and give it a shot.
Reply With Quote
  #7  
Old 9 June 2017, 10:15
cashonlycow cashonlycow is offline
Confirmed User
 
Join Date: Aug 2013
Location: The Smoke
Posts: 87
Good stuff, thank you for sharing it.

I got a 12 month gym membership a couple of months ago, then right after get a job that has me overseas much more than I'm home. And since work usually has me in places without much in terms of equipment...I always appreciate having additional ways to make my life more painful (but in a good way!)
Reply With Quote
Reply

Thread Tools
Display Modes

Our new posting rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is On



All times are GMT -4. The time now is 15:54.
Powered by vBulletin® Version 3.8.3
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
Socnet.com All Rights Reserved
SOCNET