rippetoe

anonymous asked:

Dumb-sounding question, but I am hoping for a genuine answer - What's a good workout to get in shape to resist fascism? I want to be able to contribute physically, and I'm not sure what the best exercises are to do that. Martial arts, obviously, but what about just regular workout stuff you can do at home?

This is the perfect question for New Year’s resolutions, innit?

Just like practicing any martial art is better than practicing no martial art (and feel free to have a look at our martial arts post from a while back), any physical exercise is better than none.

We’d suggest breaking things down to developing your cardio & increasing your strength.  Both things are equally-important.

Exercise routines used by boxers are great because you can do them at home mostly.  Cardio can be jogging, interval sprints, jumping rope, etc.  

For strength training, nothing beats lifting heavy things, but you need to make sure you’re doing it right so you don’t hurt yourself.  Starting Strength by Mark Rippetoe is the bible for beginning strength training but it’s best to get some training from a qualified strength coach initially, until you’ve got all the movements down.  If weight training isn’t possible, there are plenty of body weight exercises you can use to develop your strength.  Look for compound exercises that develop several muscle groups at once instead of isolation exercises that only develop one muscle group at a time.  For example, pushups, body squats, pullups, and lunges are all excellent compound exercises to work into a routine.

Finally, like martial arts, working out only works if you do it consistently. An hour per session & three sessions a week would be a great starting point.  Keep a log or journal of how fast, how far, how long, and how heavy for each exercise you do.  You’ll see some noticeable improvements within three months!

Hope that’s helpful!  


WOD 11/9/2011

Starting Strength Day 7

Im at the point where I need a few more warm up sets, I’m pushing forward :)

3x5 Squat 185-195-205 (2-2-1)  still can’t get the whole set at once at this weight.  

3x5 Shoulder Press 115 (2-1-2)-110-?  I did a third set, I think at 110, but forgot to write it down. :(

5x3 Power Clean  175-175-175-165-165  

I can tell I’m getting stronger, but I’m also getting to weights that are really hard for me. Gonna keep struggling with them and see what gains I can pull out.

-Never Give Up. Never Back Down From A Challenge.

Tweaks... listen to your body.

The other day, doing overhead presses like a boss. Second to last set, felt a tweak in my neck and spine… I thought OH SHIT.

That was Monday. It wasn’t pain, more of a discomfort the rest of the day.

Same thing yesterday. I felt pain putting on my jacket, in my spine. I was thinking it’s X ray time.

Today, almost all gone. Lucky me. But then started feeling some pressure in my lower back. I was like W T F??

My legs are obliterated from Monday’s squats anyway (3 work sets of 260), so I decided to just do a maintenance round of squats, 2 at 135, 2 at 225. Then went straight to deadlifts. Got 325 at 5 reps.

Back feels fine.

Trying to get my bench back up. I did many many sets. I think I need a week off here pretty soon… it’s been about 3 straight months religiously 3 days a week of heavy lifting. Yes that was a poorly constructed sentence.

I guess you do learn every day...

I finally started reading Mark Rippetoe’s Starting Strength. I’ve been meaning to purchase the book for a number of months now, but didn’t get around to it last week. I knew I was going to learn a great deal about strength training and each exercise, but I didn’t know that I was doing the wrong exercise for the past 6 months.

Keep reading

vimeo
Conditioning is a sham!

Here’s a shocking statement that applies to all novice lifters, as well as the vast majority of all trainees: training specifically for conditioning without a well-developed strength base is a waste of time.

There’s simply no better way to increase your work capacity than increasing your ability to produce force. If your primary interest is being more effective at moving yourself and/or submaximal or maximal loads more efficiently, training for strength contributes much more to your goal than training for endurance.

The reason for this should be obvious. Maximal loads are your 1RMs in the basic lifts. For a 200-pound male of average height, a 1.75x bodyweight squat, a 2x bodyweight deadlift, and a .75x bodyweight press constitute a well-developed strength base.

Although this isn’t considered “strong” by competitive lifters, it represents a level of strength that’s attainable by 95% of male trainees in a few short months of reasonably efficient training on the lifts. More importantly, it makes commonly encountered submaximal tasks much easier repetitively, and this is what we mean by “work capacity.”


All in a Day’s Work

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Loading hay on a trailer all day is a pretty good example of “work.” Around here, 70-pound bales are the norm, and 200 of them are a typical afternoon’s work. If you can power clean 200 pounds, lifting 75 - 200-pound bales of hay isn’t the task it would be for a skinny runner that doesn’t lift weights and therefore has a 65-pound clean.

His 30-minute 5-mile time is irrelevant because loading 200 bales of hay is only an endurance task to a guy that’s strong enough to actually perform the work.

So how would you get better at loading 200 bales of hay? One way would be to load 50 bales, wait a couple of days and then load 65 bales, wait a couple more and load 80, and work on up to the full 200. This would produce a quick adaptation to the specific task of loading 200 bales of hay.

Running 5 miles would be an example of a great way to avoid addressing the issue altogether, because moving your bodyweight rapidly down the road isn’t the nature of the task.

The best way to adapt your body to the task of loading a couple of hundred 75-pound bales of hay would be to spend some time getting your squat, press, and deadlift up to the aforementioned numbers.

This takes longer, but it prepares you for the task of loading the hay, and it has the much more important benefit of preparing you for any other work-related task you might encounter, not just the hay. Granted, it takes longer than escalating hay loading, but it’s a more useful adaptation because it’s not as specific.

Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they’d rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice
—  Mark Rippetoe