One-I address Old Schoolers Only
·
That is, my advice does not apply to
anyone using pharmaceuticals of any form.
·
A-I do not use them
for historical veracity. If PEDs were not around for the early expositor of advice
I do not want to diffuse, complicate or render irrelevant the information by
adding this ahistorical factor.
·
B-PEDs enable the organism
to recover more quickly and other less than natural training curve effects. Those
using aids/PEDs/cheats whatever you want to call them should consult their Bro-Pharmacist
adviser and skip the Old School Way—methods differ for the drug contraindicated.
Two-You are likely working too long.
·
Marathon training sessions are out.
·
And by marathon, here we mean lengthy
training sessions not the 26.2 mile run, although both qualify for what to
avoid here.
·
We all know how we feel after a marathon
[both kinds]; depleted and a feeling of accomplishment but…
·
That feeling for the need of extended
recovery post-lengthy session/event is just the sort of thing that eats into
gains.
·
Post marathon training the recovery is
actual recovery in damage recuperation, not the associated minor-depletion of gradual
accretional improvements.
Three—Consistency is key.
·
Gains are made via marginal revolutions,
that is, steady inputs over time.
·
NOT by big work sessions hit with less
than steadfast discipline.
·
This is seemingly contradictory to the advice
in #2 but not at all.
·
Work sessions should be of shorter
duration, this leads to rapid and easy “recovery” and the ability to return to another
work session with ease.
·
With that said, you will wind up working
more or just as much as the marathon sessioner, but over shorter sessions with
fewer days off and “missed days” must be kicked to the curb for the marginal
revolution to continue.
·
Session discipline is key, but the easier
recovery allows for easier will-power access as post-session fatigue and anticipation
of fatigue will not be a factor.
Four-Intensity is Scalable but Inescapable
·
These short sessions do not mean easy.
·
The exercises [no more than seven staged
in specific sequence] are gauged to render the targeted function taxed.
·
Not tired, not “Whoa, I feel that”
but taxed, taken to a degree of controlled no-go.
·
Scalability whether weighted or unleaded
somatotrophics does NOT mean lift heavy-- often not heavy at all, or in some
cases--ever.
·
Rather it means, alterations in form that
render often laughably light weights, or on the surface familiar “calisthenics”
ridiculously useful beasts without the addition of possibly late-damaging
plates.
·
Ask any old power-lifter, bodybuilder, Cross-Fitter,
O-Lifter how their body feels in their 50s and above compared to the heyday of
relative youth.
·
I wager there are lots of “Uh ohs”
coming down the age-pike.
Five-High Repetitions Are Not
Intensity
·
There is no need for time-eating boredom
inducing mind-numbing high repetitions.
·
If I do 500 Hindu Squats, which squat
provides the desired effect?
·
Is rep 438 and above the ones that ensure endurance.
·
Is it rep 275 where the strengthening effects
begins.
·
High reps often work at cross-purposes to
both goals.
·
The aim is scalable choices that are
directed at stamina and strength as low-number goals and not eat into our time
and/or gains with this violation of Rule #2.
Six-Speed of Control is Key
·
Bouncing out 50 push-ups in no way
resembles the low-slow-controlled 3/8s of a scaled somatotrophic push-up.
·
Bounces provide the illusion of work, but the
work is actually a function of riding inertia in these cases.
·
Bounced work can possibly be damaging over
time with “calisthenics” but more likely damaging in the realm of weighted work
[even with light weights.]
·
If we cannot control the body [or the
weight] with excruciating care at all portions of the effort-curve, then we are
not actually in control or “strong” in that motion, are we?
Seven-Shock Over Plyometrics, &
Task-Coupling
·
50 Box Jumps and 50 Power Cleans. Hard, right?
·
Yep. But the benefit in the end?
·
Old School shock work can look more like
shallow plyometrics—smaller jumps of unusual angling or erratic planes with the
medicine ball but…
·
The key is to wake-up and educate that inertial
strength we waste with exercises like “bounced” push-ups or kipping pull-ups.
·
It is also key where we
place the shock motions in relation to specific slow tasks so that they do not interfere
with one another and thusly lead to actual progress and not mere exhaustion.
Eight- Trunk/Core Is THE Foundation
·
To Old School thought the musculature of
the largest part of the body [the trunk] was vital to all else.
·
That includes the showy abs, and all the cantilevered
torsion and torquing assisting musculature.
·
Not to mention, [but notice I am mentioning
it] the unseen core-musculature, the spinal stabilizers, the serratus anterior
that permits a bit more forgiveness in unforgiving body shots, etc.
·
There is no vanity in having a strong
supple psoas lying deep in the pelvic girdle, but muscles such as these lead to
big gains overall in surprising ways.
Nine-TLJ: Tendon, Ligament, & Joint
Strength Over Muscular Strength
·
If Advil must be popped pre or post
training, likely we have asked something of tendons and ligaments that only the
muscles can provide.
·
Old School thought seeks strengthening
harmony where the tendons and ligaments can answer the call of the muscles with
no need of dampening the pain of our training mistakes.
Ten-Targeted Flexibility/Mobility Can Be a
Detriment
·
This is a corollary of #9.
·
Flexibility/mobility as is commonly approached
removes muscular tension from the equation which is the flip-side of the error
of performing a muscular strengthening exercise and removing all thought of the
tendons and ligaments.
·
True gains/progress in the area of suppleness
must unite all three.
Eleven: Let the Endeavor Be the Stamina
·
After a strengthening session I can do
roadwork for 3 miles and then seek to compress my striking, grappling, weapons
work afterwards or…
·
I can skip “training to be a better
runner” and put that time, effort and attention into being a better
striker, grappler, weapons wielder.
·
If our chosen primary endeavors are hard
[combat I am assuming] why eat into time and gains with another sport [biking,
running, pretend-rowing] when you could simply tweak your already taxing goal
sport to serve as the stamina builder?
Twelve-Skill in All Things, Perfectibility
is the Point
·
Old School thought sees single “exercises”
the same way we rough n tumblers sees individual tactics and techniques, skills
to be cultivated and mastered.
·
Not simply rote movements to perform until
reps are completed or time is up.
·
Be it a slo-mo swaying rock beneath the
pull-up bar or a tomahawk hook off of a plunging aggression curve [See 7-Minute Video
at End of This Essay] the same directed attention is applied to making it the
best one can.
Conditioning is not something to endure or get out of
the way, it can very well be part of the way that leads you to the bigger way.
Old School PT Roll-Out
· We
are looking to get the first volume of the real-deal Old School Body Changing
PT out in August.
· The 1st will
be The TLJ Program [Tendon, Joints, & Ligaments.]
· 40+
“exercises”/holds placed into a logical sole-of-the-foot to the tip of the
scalp sequencing that will go a long way towards “strengthening at the
extremes” for injury prevention, rehab, and mobility.
· This
ain’t stretching, this is not mobility drilling.
· The
Old Timers distrusted “loosening joints” and were more concerned with
structural stability, from this comes speed and strength and all else that will
be built on this foundation.
· There
is also a 4-Part Internal Finisher that has some surprising
“assists” in one of the 4F’s of Human Physiology.
· This
Video/Booklet Program will be a Black Box Subscriber exclusive initially with a
roll-out to gen-pop further down the road.
· For a
bit more on this see here: https://indigenousability.blogspot.com/2021/06/foaming-boiler-old-school-pt-by-mark.html
[For more Rough & Tumble history see
this blog, and for pragmatic applications of old school tactics historically
accurate and viciously verified see our RAW/Black Box Subscription Service.]
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