Skip to main content

UNLEADED CONDITIONING: WHOLE HOG by Mark Hatmaker

 


The Old Man Invites You to Sub-30 Minute Conditioning aka

“A New Y-O-U in Six Months”

YOU--“Hey, Old Man, I see lots of Unleaded Conditioning stuff spread throughout your store. Not sure where to dial in, is there a single go-to you’d recommend?”

ME--“Glad you asked. Let me hep you to something coming soon.”

Unleaded: The Whole Hog

What’s that?

Here goes…

·        A complete 24-week conditioning course. [That’s a full six-months, Kids.]

·        All based on Old School physical culturist principles.

·        24-weeks broken into 6 four-week Blocks.

·        Each 4-week Block [Block I-VI] gives you a complete 5-days per week training template.

·        Each day is broken into a specific conditioning focus—complete reps, counts, sets, & rest times are provided.

·        The 5-days per week cover ALL the body and need no additional Program add-on.

·        After 4 weeks of diligent Block I you move onto Block II which remains with the same 5-day schedule but completely alters the Exercise Roster, set and rep distribution.

·        These proceeding and advancing Blocks stave off staleness and allow you to continue to progress without adding additional wear and tear that usually only comes from heavier poundage or longer sessions.

·        Each daily session clocks in at under 30 minutes.

·        The daily Blocks each have a separate focus so that a full week provides an interlocking “emergentism” [we’ll discuss the importance of this to the Old Timers in a separate essay.]

·        Day 1—Shoulders, Triceps, Abs

·        Day 2—Hips, Quads, Calves

·        Day 3—Back, Traps, Abs

·        Day 4—Chest, Biceps, Forearms

·        Day 5—Posterior Chain, Hamstrings, Calves

The Daily Focus remains the same with each advancing Block but each Block shocks the body with an entirely new exercise roster and approach so…

·        That by the time you reach the end of the 6th Block you may not recognize the new Beast that is you six months from now.

·        You then take 10 days to 2 weeks off.

·        Then Re-start Block  I—the difference being that as you proceed through the Blocks this time you will have your prior totals to match against—I think you’ll be pleased by how much you have progressed. [I myself, have found the second and third run throughs of the Cycle mighty revealing and gratifying.]

I repeat the Whole Hog is all self-contained, it is THE single source for this Old School Conditioning Wisdom.

·        Extra Credit: I would use Warrior Walking or your Combat Training as a “Cardio Adjunct” if any additional training is desired or required.

·        BUT…for those who are not Combat Athletes or who have no need for exceptional “bottom” [stamina] for canyon-land/white-water adventures the Whole-Hog will suffice for standard “cardio” as the packaging and sequencing and rest-times of each sub-30 minute training day are designed to give that MET-Con EPOC boost. [Excess Post-Exercise Oxygen Consumption.]

·        In other words, these single sub-30-minute sessions 5 days per week can serve as your strength builder, your aesthetic chisel, your stamina builder, AND your fat-burner.

·        I repeat, you will continue to burn fat post training session using this protocol.

·        That’s a lot of bang for sub-30-minutes of work.

·        With that said, the daily sessions ain’t easy but…they are damned efficient and WILL work for you.

·        If it works on this 59-year-old man with dodgy hips, then you’ll be cookin’ with gas!

So…

·        Sub ½ hour per day of training time.

·        All aspects of conditioning included.

·        An entire 6 month training plan.

Anybody champin’ at the bit to see what that chassis of yours can do with 6-month’s of focused dedication in minimum time?

To get started on Month 1/Block 1 of 6-months to a new Y-O-U see HERE.

Resources for Livin’ the Warrior Life

The Black Box Store

https://www.extremeselfprotection.com/

The Indigenous Ability Blog

https://indigenousability.blogspot.com/

The Rough ‘n’ Tumble Raconteur Podcast

https://open.spotify.com/episode/4jKtD0U6ujtlO9Ej116RUg...

Comments

Post a Comment

Popular posts from this blog

Apache Running by Mark Hatmaker

Of the many Native American tribes of the southwest United States and Mexico the various bands of Apache carry a reputation for fierceness, resourcefulness, and an almost superhuman stamina. The name “Apache” is perhaps a misnomer as it refers to several different tribes that are loosely and collectively referred to as Apache, which is actually a variant of a Zuni word Apachu that this pueblo tribe applied to the collective bands. Apachu in Zuni translates roughly to “enemy” which is a telling detail that shines a light on the warrior nature of these collective tribes.             Among the various Apache tribes you will find the Kiowa, Mescalero, Jicarilla, Chiricahua (or “Cherry-Cows” as early Texas settlers called them), and the Lipan. These bands sustained themselves by conducting raids on the various settled pueblo tribes, Mexican villages, and the encroaching American settlers. These American settlers were often immig...
Post a Comment
Read more

The Original Roadwork by Mark Hatmaker

  Mr. Muldoon Roadwork. That word, to the combat athlete, conjures images of pre-dawn runs, breath fogging the morning air and, to many, a drudgery that must be endured. Boxers, wrestlers, kickboxers the world over use roadwork as a wind builder, a leg conditioner, and a grit tester. The great Joe Frazier observed… “ You can map out a fight plan or a life plan, but when the action starts, it may not go the way you planned, and you're down to the reflexes you developed in training. That's where roadwork shows - the training you did in the dark of the mornin' will show when you're under the bright lights .” Roadwork has been used as a tool since man began pitting himself against others of his species in organized combat. But…today’s question . Has it always been the sweat-soaked old school gray sweat suit pounding out miles on dark roads or, was it something subtler, and, remarkably slower? And if it was, why did we transition to what, and I repeat myself,...
Post a Comment
Read more

Fightin’ Words: “I’m Gonna Clean your Clock!” by Mark Hatmaker

To our ears quaint, in a former time formidable, the expression “ I’m gonna clean your clock! ” was not a mere amusing gibe heard bandied about in a 1930s film but a bondafide threat with a meaning well understood by all. Until the 1940s the pre-dominant mode of mass-transportation in the United States was via railway. Indeed, America had embraced the automobile, but railroad tracks spanned and spider-webbed the nation whereas roads, while plentiful, were not quite what we may expect. In 1927 the first transcontinental highway in the world, Lincoln Highway, was only continuously paved from New York to Iowa. From there paving was intermittent, signage rare, roadside markers almost nonexistent. In the words of one contemporary user of the road, the highway was “ largely hypothetical .” So, while the automobile was on the rise the railroad dominated. Everyone knew railways, had some experience with them and to an unusual degree the railroad was held in a bit of romantic regar...
Post a Comment
Read more