DannyB587
Total Posts: 4
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 05-21-21 11:22 AM - Post#910525
Greetings!
For about two months or so now, on the advice of this great forum, I've been doing the Humane Burpee almost daily (5 - 6 days a week). I think I'm ready to start adding something else.
I have this crazy idea (not really, got it from Pat Flynn's podcast with Dan) of alternating the Humane Burpee with the Armor Building Complex.
My question is a programming one.
Should I keep training 6 days a week, alternating between the HB and the ABC, or dial it back to 3 days a week on a sort of A/B split?
Edited by DannyB587 on 05-21-21 11:22 AM. Reason for edit: No reason given.
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DanMartin
Total Posts: 20705
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I like the Humane Burpee a lot, but I do grow tired of it and like to change it up a bit. That said, armor building routines are simple rather than complex and difficult rather than easy. The Humane Burpee is rather easy IMO and simple to perform. These next few exercises need a bit of practice, but are, for the most part, easy to learn.
I consider this "routine" an entry level armor building routine. Using a kettlebell you can press 5-10 times you simply do:
Clean x 1
Press x 1
Front Squat x 1
Park the bell, shake yourself loose, then switch hands and repeat. I like using a timer and do one set per minute. You do those for 30 minutes three times a week and you will build up some "armor." Including a weighted carry is never a bad thing. YMMV
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Dan John
Total Posts: 12292
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05-21-21 01:53 PM - Post#910533
Obviously, I think Dan Martin nailed it.
I must say this:
I absolutely applaud your ability to do this more than once a week. I'm impressed.
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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DannyB587
Total Posts: 4
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05-21-21 02:05 PM - Post#910534
Thank you to the both of you.
I think being able to do this more than once a week is probably due to a combination of my age (34) and the fact that I have a remote I.T. job, and I spend days literally doing nothing but sitting at a desk, or gaming  , so I have tons of recovery time.
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AusDaz
Total Posts: 3611
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I hesitate to add anything after the Dans but I’m going to be brave and throw in my 2c worth anyway.
If you’re planning on doing 5-6 days per week, don’t expect or even try to make them all the same level of volume and intensity. Dial the volume and/or intensity up and down according to a plan or at least according to how you feel on the day. For example, I have 3 set days, 4 set days and 5 set days according to how I’m feeling.
I’m also a big fan of swing, swing, other thing. I’m currently doing 3-5 sets of: 10 swings; 10 swings; 3,2,5 clean, press, front squat. I start each exercise on the minute.
It’s also a nice progression from the humane burpee.
Edited by AusDaz on 05-21-21 06:56 PM. Reason for edit: No reason given.
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DanMartin
Total Posts: 20705
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I hesitate to add anything after the Dans but I’m going to be brave and throw in my 2c worth anyway.
If you’re planning on doing 5-6 days per week, don’t expect or even try to make them all the same level of volume and intensity. Dial the volume and/or intensity up and down according to a plan or at least according to how you feel on the day. For example, I have 3 set days, 4 set days and 5 set days according to how I’m feeling.
I’m also a big fan of swing, swing, other thing. I’m currently doing 3-5 sets of: 10 swings; 10 swings; 3,2,5 clean, press, front squat. I start each exercise on the minute.
It’s also a nice progression from the humane burpee.
I like your suggestions.
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AusDaz
Total Posts: 3611
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05-22-21 12:09 AM - Post#910552
Also, most of us who spend our days sitting at a desk in front of a computer have tight hip flexors, internally rotated shoulders and poor thoracic mobility. Particularly after the first decade or so.
So don’t forget the special sauce bit of the DMPM. Stuff like hip bridges and half kneeling presses for hip flexors and TRX I’s/Y’s/T’s and bat wings for those external rotators.
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mission.failed
Total Posts: 24
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I like the Humane Burpee a lot, but I do grow tired of it and like to change it up a bit. That said, armor building routines are simple rather than complex and difficult rather than easy. The Humane Burpee is rather easy IMO and simple to perform. These next few exercises need a bit of practice, but are, for the most part, easy to learn.
I consider this "routine" an entry level armor building routine. Using a kettlebell you can press 5-10 times you simply do:
Clean x 1
Press x 1
Front Squat x 1
Park the bell, shake yourself loose, then switch hands and repeat. I like using a timer and do one set per minute. You do those for 30 minutes three times a week and you will build up some "armor." Including a weighted carry is never a bad thing. YMMV
Beautiful. This is going on the list...
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Kyle Aaron
Total Posts: 1911
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05-23-21 03:28 AM - Post#910585
Easy Strength + 200-500kCal a day caloric surplus.
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Jordan D
Total Posts: 771
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05-23-21 09:14 AM - Post#910588
Easy Strength + 200-500kCal a day caloric surplus.
This works well. I can vouch.
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vegpedlr
Total Posts: 1179
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05-31-21 08:43 AM - Post#910779
I would start by doing two days Humane, then a day of ABC. Repeat for a six day training week. For more variety, do a different loaded carry routine for each, like suitcase for HB and rack carry with ABC.
What DM is describing sounds like Strength Aerobics:
https://www.strongfirst.com/strength-aerobics/
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aussieluke
Total Posts: 5439
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05-31-21 09:00 AM - Post#910782
Yes very close, only that is starting each set on the half minute (different hand each time)
I always find this a solid workout that adds up to more than the numbers on paper
Also worth trying with double kbs and then DO do just one rep on the minute
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DanMartin
Total Posts: 20705
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05-31-21 09:10 AM - Post#910783
Yes very close, only that is starting each set on the half minute (different hand each time)
I always find this a solid workout that adds up to more than the numbers on paper
Also worth trying with double kbs and then DO do just one rep on the minute
Veggie is correct, I nicked that routine from Pavel. However, I also use that routine as a primer for trainees to transition to the "Grad Workout." Which to me is the penultimate armor building routine...for six weeks.
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vegpedlr
Total Posts: 1179
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05-31-21 09:20 AM - Post#910784
I like Strength Aerobics for 20 min with a rack and/or suitcase carry in between rounds. Doesn’t take long to get a nice rhythm and flow.
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