Current training – November 2011

There’s been nowt but tumbleweeds around here recently. I’ve got a few posts lined up so shall change that over the next couple of weeks. I attended a MovNat worksho this weekend and will have a write up soon (it was amazing btw)

I’ve added some of the stuff I learned at the workshop and also integrated exercises from Building the Gymnastic Body. More change!

I’ve not really written anything about warm ups in a while. I do the same thing each time, using a combination of stuff from Gymnastic Bodies, Ido Portal and also Becoming Bulletproof.

It all goes like this.

Warm up
A1: Foam roll thoracic spine
B1: Wrist routine
C1: Ido’s shoulder routine
D1: Rocks
E1: Spiderman crawl

Monday
A1: Back lever (adv tuck) – 6 x 8sec
A2: Straddle L (bent, low) – 6 x 7sec
B1: Ring dip – 3 x 3-5
B2: Front lever rows – 3 x 3-5
C1: One leg hip thrust – 3 x >10
D1: Curl Ups – 2 x 3-5

6 rounds of A1-A2, 3 rounds of B1-B2, then C1, then D1

Wednesday
A1: Back lever (adv tuck) – 6 x 8sec
A2: Straddle L (bent, low) – 6 x 7sec
B1: Front lever pulls – 3 x 3-5
C1: MovNat style combo

6 rounds of A1-A2, then B1, then C1 (the exercises in the combo will vary)

Friday
A1: Back lever (adv tuck) – 5 x 8sec
A2: Straddle L (bent, low) – 5 x 7sec
B1: One arm push up progressions R/L – 3 x 3-5
B2: L-pull ups – 3 x 3-5
B3: Band pull aparts – 3 x 8-12
C1: Half GHR – 3 x 3-5

6 rounds of A1-A2, 3 rounds of B1-B3, then C1

Saturday/Sunday (maybe)
Run/MovNat/parkour

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Building the Gymnastic Body – digital edition

www.gymnasticbodies.com is one of my go-to places for training information. The forum is a gold mine for bodyweight/gymnastic training information.

Chris Sommer has also written a book – Building the Gymnastic Body – which received rave reviews. Unfortunately the postage was a little too high for me to get it sent to the UK previously but it is now available in digital format, and currently at a vastly reduced price.

I’m very impressed, the book features a huge number of exercises, all with progressions ranging from the fairly easy to the extremely difficult – I’m very much looking forward to integrating some of it into my training over the next few months.

You can pick it up here. (not an affiliate link – just sharing!)

Current workouts – October 2011

A few changes this month.

I’ve introduced one arm push up progressions to add variety to my pressing work. My elbows and wrists were feeling the strain from doing muscle ups every day. I’m progressing the exercise by doing them with my hand on a raised surface, as I get to 8 sets of 3 reps I find a lower surface and start again. In theory I can continue like this until I’m doing them on the floor – I just need to find enough progressively lower surfaces around the house!

I’ve added in band pull aparts and rows to even out my pulling motions. The bands are a new toy and are great for working the rhomboids, lower traps etc – all the muscles that get lazy and weak while I sit at my desk.

Deadlifts are added in place of the Monday pistol session. My weekend run tends to be on a Sunday and pistols the day after are often unpleasant, and not in good way. The deadlifts are still fairly unpleasantly, but in a much better way!

Monday
A1: Back lever (adv tuck) – 4 x 12sec
A2: L-sit – 4 x 8sec
B1: One arm push up progressions R/L – 8 x 2-3
B2: Weighted chin ups – 8 x 2-3
B3: Band pull aparts – 8 x 5-10
C1: KB deadlift – 2-3 x 10-15

Wednesday
A1: Muscle up – >8
B1: Pistols – 6-8 x 2-3
B2: Grip stuff – 8 x various
C1: KB swing/Farmers walks

Friday
A1: Back lever (1/2 lay) – 6 x 8sec
A2: L-sit – 6 x 6sec
B1: Muscle up to get in place, then dip to transition – 3-5 x >5
C1: Single leg hip thrust R/L – 2 x >20
C2a: Ring row – 3 x >8
C2b: Bodyweight bat wing – >30sec

Saturday/Sunday
Run/parkour

Are standing desks the answer? Maybe not

Todd Hargrove has posted something interesting about standing desks. 

They are often spoken about as a solution to sitting related health woes but standing alone is unlikely to fix everything if you still don’t move all day. 

(not to mention dodgy standing postures if the screen or keyboard are set to low).

The key takeaway for me is:

“I think the problem with sitting is not just the lack of energetic demand, but the lack of motion. Therefore, standing in one place only solves half the problem. Perhaps it???s a step in the right direction, but it would be even better to keep stepping and go for a walk. Unlike standing, that is something your body is designed to do very well, and it probably wants you do be doing it more than you are. So walk away from the computer as often as possible. Of course you may need to walk back to keep your job.”