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Unleaded Conditioning Overview aka “A Day with The Old Man” by Mark Hatmaker

 


[The New Year's Resolutions Clock is ticking, if you want to train like a geriatric, well, here's some fodder for thought.]

What follows is a summary of how I incorporate the excavations of Old School training into a typical day.

A Few Preliminaries

·        The photos range from my 55th birthday to my 56th, a scant 5-days ago.

·        No special allowances were made for photos, meaning, no “weight-cutting” or “Let’s get that bathroom light just right as I bust a gut and choose the non-bum selfie number 17.”

·        The photos are impromptu, on the spot, or playin’ around.

·        They are all walk-around weight.

Also…

·        I do not diet.

·        I eat according to Old-Timer’s principles and dropped 16 pounds in the first 2 months of eschewing all other forms of training.

·        I do skip two [and only two] ingested items. All else is on the table—I eat desserts each and every day. I deny myself nothing save the forbidden two. [The two? Exclusive to the Unleaded Program btw.]

In Addition…

·        I do not run.

·        I do not do burpees.

·        I do nothing that would be recognized as “fat-burning” additional cardio, and all the other noise I now recognize as perhaps one of the largest bits of time-stealing pseudo-science.

·        My activities, my sport, my hobbies, my extracurriculars, my walk with with the Missus, well, the Old-Timers were right, this is all the “cardio” I need.

And Finally…

·        I do NO heavy lifting.

·        I swing nothing.

·        In true Old-Timer fashion I follow the protocol of somatotrophics.

·         Some light weight with hellish unusual precision and soul-killin’ cadence.

·        The aim is to wreck no joints…

·        To not cheat the self with inertia.

·        To use kurtosis to prevent “grooving,” staleness, and sticking points.

·        To build skill of self to move and function to the body’s utility not the “goal is the exercise.”




A Day With the Old Man

The Morning Suakhet’u

·        An approximate 10-minute session of this indigenous “wakening of the sensorium.” [A separate program from Unleaded, but just giving a taste of how the day rolls.

·        Who is this appropriate for? In my opinion, every man, woman and child Earth.

·        [Side-Bar: I then proceed into T’suh! Training, which is a separate program and useful to combat athletes, and likely anyone who wants more “Get up and go grit” in their life.

·        I follow this with “Oyoko Nemit’o” which is only for those seeking to improve their scoutcraft woodsman prowess.




Unleaded: The Pliant Body

·        5-Minutes of this head-to-toe limbering regimen.

·        The time rises to 8-minutes if you add The Combat Athlete Adjunct

·        Who is this appropriate for? In my opinion, every man, woman and child on Earth.

Unleaded Hidden Gems

·        A sliding rotation of exercises [3 per day] each hitting areas in most need of Pre-Hab & Re-Hab: Back, Hips, & Shoulders.

·        The sliding rotation keeps new exercises/tasks bumping against unfamiliar combinations for maximum risk-exposure.

·        The three per day takes an approximate 5-minutes.

·        Who is this appropriate for? In my opinion, every aging man or woman who has experienced an injury to one of these three regions, or wishes to kybosh the effect of wear and tear and gravitational entropy as the body winds down.

Shotgun Training

·        10-12 minutes for muscular peripherals: Grip, Neck, & Calves.

·        This is not mere strength, this is prevention for Cranks, Impact absorption, Toe-Hold resistance etc.

·        Who is this appropriate for? I wager, for Combat athletes only, perhaps also for those who enjoy the aesthetic gains.




Shock, Balance & Agility

·        5-6 Minutes of a sliding rotation of Three Primaries.

·        According to Old School doctrine these MUST be performed before the strength work—more on the why in the actual program.

·        Who is this appropriate for? For combat athletes it is a must.

·        Anyone concerned about the loss of balance or surviving potential trips and falls as they age might want to consider this as well.

Unleaded Strength

·        25-minutes of a sliding rotation in The 7 Classes of Tasks.

·        The rotation may slide but the order must never be altered. More on the Old School why in the program itself.

·        Notice I said, 25-minutes. No marathons here. Ever.

·        Who is this appropriate for? Combat athletes—100%. The non-combat athlete man or woman who wishes to enjoy greater functional strength with a healthy dollop of improved aesthetics.




[Unleaded: Old School Conditioning Volume I: The Pliant Physique is now available here.

Upcoming 2022 Unleaded Volumes include…

·        Hidden Gems: Stabilizing Muscle [Pre-Hab, Re-Hab, & the True Core]

·        The Shotgun Muscle Trifecta

·        The Shock Muscle Trifecta: Ballistic Motion for Combat Athletes

·        The Work is “Wind”: Max O2 for Combat Athletes

·        And the mammoth, Unleaded Strength with every exercise described, demonstrated in excruciating detail, Programs for Greenhorns, Hard-Chargers, and the Female Athlete.

·        [Each Program is a DVD/Booklet package.]

For a free podcast on the most overlooked aspect of training.

For information on The Black Box Project or for a podcast on the topic.



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