Old Miler
Total Posts: 1744
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01-30-20 04:48 PM - Post#893386
I am sure there is something good here, as so many of you are fans. But despite going through the books (the first one, and lately OS Performance twice), I'm completely confused about what a program might look like, and which things it's supposed to substitute for or replace.
I've tried nodding, rocking, rolls and so on as a warmup, for a few weeks, and don't feel it warms me up any better than, say, messing around on a foam roller, or my old home-grown dynamic stretches and easy calisthenics (planks, knee bends etc). Nor any worse. It's just warming up.
It just feels a bit like a mumbo-jumbo cult movement. Why is RESET in capitals? Am I supposed to shout it?
And I really don't get this "Tie the X" thing. How on earth would my X ever be untied? I spend so much of my life walking, running, climbing steps and so on, and I have never accidentally had one of my limbs out of phase with the others even for a second.
All I have so far extracted is that
1. Some gentle, rhythmic movement on the ground relaxes and prepares the body.
2. Crawling is a really great exercise and can be done many ways, with load too
3. Carries are good for you, ditto
4. The warmup should be appropriate to the workout
The OS Performance book seems to be very longwinded.
Can someone enlighten me if there really is some magic WTH effect to these RESETs performed in the precise order?
I completely believe there is something here, as so many of you have attested to it. I just wish someone could express it succinctly in plain English. Is there is a clearer exposition than the books somewhere?
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Dan John
Total Posts: 12292
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01-30-20 05:41 PM - Post#893395
I found that the "doing" was proof enough. It's funny you don't much from "tie the X," it's a huge part of thrower training...and others.
Dunno how to explain it better, sorry.
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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vegpedlr
Total Posts: 1179
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01-30-20 05:53 PM - Post#893396
I feel you, Old Miler. I don't get it either. I really feel like I'm missing out.
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Conor78
Total Posts: 254
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01-30-20 06:17 PM - Post#893398
Old miller I know what you mean. . I have OS reloaded. Os performance and the bulletproof project as well. I have dabbled with OS for periods of time over the past few years. Some times I have used as a warm up. Sometimes as a finisher and recently I have the resets in between barbell lifts. One of my difficulties is that I follow the OS YouTube channel and find myself randomly inserting the movement of the day into what I’m doing. I think parts of the problem is the WTH effect pitch. I have never found it a Panacea for mobility flexibility issues. Does it trump other movement systems? I don’t know. G Npert has hinted recently himself that he has moved away from purely movement based programs.
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Jordan D
Total Posts: 771
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I agree 100% about the books. I've read three and they all seem like exaggerated blog posts to me.
That said, I do rocking, rolling, and nods almost every day. Crawling illuminated (and eventually fixed) neck issues I had. The first time I did circle rocks, I discovered a problem in my hips I didn't know I had. Doing these basic movements most every day keeps a great deal of stiffness at bay.
Is it the system, or just the self-evident truth that movement is good?
The great Australian flexibility teacher, Kit Laughlin, suggests a short session of "exploratory" stretching type movement every morning.
Jim Wendler recommends the Defranco Agile 8 every day.
Tai chi demands gentle movement every day.
Ido Portal wants us to 3rd world squat, hang from a bar, and all but dance every day.
Dan says if it's important, do it every day. Movement is important. Maybe most important. There is wisdom here.
I think the genius of OS is just in showing us that there are other, novel ways to move.
Edited by Jordan D on 01-30-20 07:14 PM. Reason for edit: No reason given.
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Old Miler
Total Posts: 1744
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I guess I'm not alone.
However I did look back at the older books tonight, which I had forgotten a bit. OS Reloaded makes a lot more sense than OS performance. It spells out the five “reset” moves” and why they are good for you. Anyone else who is confused by the Performance book should read it.
Let me ask one more question: what are the measurable symptoms of a poorly tied “x”? Does it just mean your midsection or /core? Is it twisting strength?
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Jordan D
Total Posts: 771
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Let me ask one more question: what are the measurable symptoms of a poorly tied “x”?
I thought this was just rounded shoulders and tight hip flexors?
Does it just mean your midsection or /core? Is it twisting strength?
Thinking about this question has just given me two thoughts.
One, that the "tonic" movement we need is probably the exact opposite of whatever we do too much of every day (e.g. up/down dog yoga pose for those who sit all day).
Two, torso twisting might also be one of the primary human movements. It's involved in throwing, walking, running, swimming, kicking, punching and basically every "human" movement I can think of, but almost never appears in conventional Western strength/fitness training (outside of sports themselves). An old fashioned game of catch might make a good addition to a daily minimalist health and longevity routine.
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Brian Hassler
Total Posts: 616
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01-30-20 09:22 PM - Post#893408
Walking involves flexion, extension, twisting, and side-bending of the spine-- our spines are pretty much optimized for walking. They are not necessarily, however, optimized for heavy loads at end ranges of motion in all of those movements. So if someone wanted to "broaden the spectrum", so to speak, of their massive gainz earned through pushing, pulling, squatting, and hinging, perhaps loaded carries done fluidly and gracefully might fit the bill in a way that made one's body happy and healthy.
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Jake Steinmann
Total Posts: 313
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01-30-20 09:47 PM - Post#893409
You're not alone. I've played with OS a bit, and while there's some things I like about it, I never experienced anything magical while doing it. I've actually been going back to playing with it over the last few days, because I'm at the end of my academic quarter, so I'm overtired, and spending too much time hunched over desks and computers...it's nice to just kinda roll around for a bit. I might go back to some of the GMB elements stuff too.
But nothing magic really seems to happen.
I have one OS book (the Reloaded one, I think) and it does a decent job of explaining some of the movements, but it could be layed out better. The claims about the science seem dodgy, frankly, and the magic nature of the program is WAY oversold...but as others have noted, sometimes just getting down on the ground and rolling around feels good. But you are definitely not alone.
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Steve Rogers
Total Posts: 6158
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01-30-20 10:11 PM - Post#893410
Like you I read some of the OS books and practiced it a bit but didn't quite get it. It looked promising but not at all amazing. I attended an OS workshop/cert and I think I get it now. I've got what I consider fairly poor mobility though better than most my age. I've been having Rolfing sessions periodically for the last few years which leave me feeling looser and better for a day. Following the eight hour workshop I had that feeling for three days, so there is something to it.
I'm currently doing the 5 resets as a warmup almost every day and they're helping fix various bodily glitches I've accumulated over the decades. I think that I should devote one training session a week to just OS but haven't done it. Why? I don't know but maybe because it seems so simple and not like a "real" workout. For two decades my maintenance training was 3 days a week of power lifting and 3 days a week of running 4 to 10 miles.
At the workshop one of the participants had a WTH effect. He hadn't been able to do a full squat in years but over the course of the day he was able to do so.
| "Coyote is always waiting, and Coyote is always hungry." |
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read the bread book
Total Posts: 92
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01-31-20 01:57 AM - Post#893416
+1 to everything Jake said.
I find a few of the OS movements spectacular, particularly the rolling over and the rocking with one leg out.
otherwise I find it's basically just gentle yoga done very quickly. I'd say I get 75% of the physical benefits of an actual yoga practice (better mobility, stuff 'held' together like Dan said above) in 25% of the time, but I don't get any of the relaxation/mental clarity and other stuff I really rely on yoga for.
I know folks are real big on minimalism and short workouts here, but there's something to be said for taking your time and I find OS is, generally speaking, part of the 'x for the busy y' set of programs. But again, great stuff in there too.
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iPood
Total Posts: 2360
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Why is RESET in capitals? Am I supposed to shout it?
Legit chuckle.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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12bernd
Total Posts: 176
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IMO the RESET(!!!) is just a neat little mobility routine that addresses a lot of the issues people have: tight hips, bent forward upper back/spine, poor core strength.
If I remember correctly the X thing just means that your core is able to stay stable while you move your limbs freely.
The 5 resets used to be...
...rolls
...neck nods
...rocking
...crawling
...cross crawls
(+diaphragmatic breathing)
No idea if something changed over the years. If you spend 2 minutes on each you can cover a lot. And crawling can become a decent little workout.
Edited by 12bernd on 01-31-20 04:50 AM. Reason for edit: No reason given.
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iPood
Total Posts: 2360
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I find Original Strength very, very, very interesting, in the same exact way Ground Force Method, Ginastica Natural and MovNat are interesting too.
Thing is, it's nearly impossible to find anything beyond the basic GFM warm-up sequence (there are no books, no videos, no nothing) or a few MovNat videos and a couple of books.
Whereas one can find a plethora of Original Strength sources: several books, a blog, a YouTube channel with new content every single week and Tim Anderson and Danielle Almeyda's Instagram accounts, which are wonderful.
I like Tim and Dani, I like their brand and they are super-nice and helpful.
Original Strength is a tool, not a magic pill, but it's a damn good tool.
Just my two cents...
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
Edited by iPood on 01-31-20 06:29 AM. Reason for edit: No reason given.
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SinisterAlex
Total Posts: 369
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01-31-20 06:16 AM - Post#893425
For me OS has done a few things:
1. The rolling has helped my coordination somehow
2. The neck nod seems to the best way to remove stiffness in my upper spine after heavy lifting
3. Crawling, if you lack the ability, is eyeopening
Now, magic?
Not really, just a nice supplement
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Bobby G
Total Posts: 98
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I am sure there is something good here, as so many of you are fans. But despite going through the books (the first one, and lately OS Performance twice), I'm completely confused about what a program might look like, and which things it's supposed to substitute for or replace.
I've tried nodding, rocking, rolls and so on as a warmup, for a few weeks, and don't feel it warms me up any better than, say, messing around on a foam roller, or my old home-grown dynamic stretches and easy calisthenics (planks, knee bends etc). Nor any worse. It's just warming up.
It just feels a bit like a mumbo-jumbo cult movement. Why is RESET in capitals? Am I supposed to shout it?
And I really don't get this "Tie the X" thing. How on earth would my X ever be untied? I spend so much of my life walking, running, climbing steps and so on, and I have never accidentally had one of my limbs out of phase with the others even for a second.
All I have so far extracted is that
1. Some gentle, rhythmic movement on the ground relaxes and prepares the body.
2. Crawling is a really great exercise and can be done many ways, with load too
3. Carries are good for you, ditto
4. The warmup should be appropriate to the workout
The OS Performance book seems to be very longwinded.
Can someone enlighten me if there really is some magic WTH effect to these RESETs performed in the precise order?
I completely believe there is something here, as so many of you have attested to it. I just wish someone could express it succinctly in plain English. Is there is a clearer exposition than the books somewhere?
I've had knee, elbow, and shoulder problems. Original Strength fixed them all.
Edited by Bobby G on 01-31-20 09:09 AM. Reason for edit: No reason given.
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NJRick
Total Posts: 47
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I am sure there is something good here, as so many of you are fans. But despite going through the books (the first one, and lately OS Performance twice), I'm completely confused about what a program might look like, and which things it's supposed to substitute for or replace.
I've tried nodding, rocking, rolls and so on as a warmup, for a few weeks, and don't feel it warms me up any better than, say, messing around on a foam roller, or my old home-grown dynamic stretches and easy calisthenics (planks, knee bends etc). Nor any worse. It's just warming up.
It just feels a bit like a mumbo-jumbo cult movement. Why is RESET in capitals? Am I supposed to shout it?
And I really don't get this "Tie the X" thing. How on earth would my X ever be untied? I spend so much of my life walking, running, climbing steps and so on, and I have never accidentally had one of my limbs out of phase with the others even for a second.
All I have so far extracted is that
1. Some gentle, rhythmic movement on the ground relaxes and prepares the body.
2. Crawling is a really great exercise and can be done many ways, with load too
3. Carries are good for you, ditto
4. The warmup should be appropriate to the workout
The OS Performance book seems to be very longwinded.
Can someone enlighten me if there really is some magic WTH effect to these RESETs performed in the precise order?
I completely believe there is something here, as so many of you have attested to it. I just wish someone could express it succinctly in plain English. Is there is a clearer exposition than the books somewhere?
I've had knee, elbow, and shoulder problems. Original Strength fixed them all.
I second this! Although I first dismissed it and am still skeptical, (apparently it's my nature as a Virgo, as Dan stated on his podcast) time after time it fixes my aches.
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DanMartin
Total Posts: 20705
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My "warm-up" is OS centric, but not limited to just OS.
1. Bar Hang
2. Standing Cross Crawl
3. Rolling, both upper body lead and lower body lead
4. Rocking
5. Plank
6. Horse Stance/Bird Dog
7. Hip Bridge
8. Crawling
Then I get after the current iteration of the DMPM followed by my DJ inspired cool-down
1. Pec/Bicep Stretch
2. Hip Flexor Stretch
3. Brettzel
I do not, repeat do not do the warm-up and cool-down every day or even every workout. But I do do the warm-up and cool-down on the DMPM daze. YMMV
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Old Miler
Total Posts: 1744
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Dan, that's a great warmup.
Thinking back to coached sessions as a kid, I think the sequence to aim for (when I do have the luxury of an hour in the gym) is:
1. Just lie there, diaphragm breathing, have a moment's rest and empty the mind of work/life stuff.
2. The resets + bird dog + any gentle groundwork
3. Upright, lighter calisthenics and 'dynamic mobility: a few reps each RFESS, goblet, a few halos, pushups, TRX row, various circling and stretching moves. Take all joints through full ROM.
Then start the main work.
On that vein, I'm definitely going to try a full workout with carries, crawls and sleds as a substitute for weights from time to time.
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Old Miler
Total Posts: 1744
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Tried two experiments today:.
1. My 82-year-old mother in law is staying. Wife has been trying to get her to stretch and do a few yoga moves each day, and she's trying but finding it just makes her sore (and having never done any sport, any DOMS at all panics her that she injured herself). I showed her the resets, and she got down, nodded, rocked, rolled, crawled, and actually had fun - completely gets the concepts of "do what you did as a toddler", and "practice getting on and off the ground, because you might need to one day..".
2. Did my first session starting with 10min of resets; dynamic mobility; 3x8 A Complex; and then just did carries, crawls and sleds for the next 20 minutes.
I think I just read a 300-page book by mistake, when I should have watched a 3-minute YouTube video.
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Dan John
Total Posts: 12292
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02-01-20 05:06 PM - Post#893558
That's funny.
The more I try to explain Easy Strength, the more people f--- it up. Original Strength is absolutely one of the best things we have brought into our "little world" for things like mobility and that area.
Yet, if I have to explain it, I really fall back to "just do it."
I'm not selling it or getting a commission, but those of you who have trained with me know that I like this kind of thing. It's easy to teach, learn and do.
Three rarities.
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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Upside
Total Posts: 185
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When I first began resets a couple of years ago segmental rolls were semi-torturous, I could perform the lower body ones fairly well but the upper body portion was depressing. I recall thinking that improving those alone would prove the value of OS, at least for me. They have been a tremendous asset. Please understand that bar hangs and naked TGU's have become part of the equation as well, but I have gotten massive bang for the buck from a routine that takes 6-10 minutes.
I don't view them as a warm-up or anything of the sort, instead I look at them as a practice.
I thank Dan for turning me on to them and Tim for being a stand-up guy.
Edited by Upside on 02-01-20 07:37 PM. Reason for edit: No reason given.
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Pepper
Total Posts: 296
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02-02-20 04:12 PM - Post#893596
I use Original Strength as a warm up for BJJ and it works really well -- much better than the typical jumping jacks, push ups, etc. I usually do it for about five to ten minutes and focus especially on neck nods and crawling. Then I do some forward and backward rolls as well as falling drills and I am ready to go.
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Bobby G
Total Posts: 98
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I am sure there is something good here, as so many of you are fans. But despite going through the books (the first one, and lately OS Performance twice), I'm completely confused about what a program might look like, and which things it's supposed to substitute for or replace.
I've tried nodding, rocking, rolls and so on as a warmup, for a few weeks, and don't feel it warms me up any better than, say, messing around on a foam roller, or my old home-grown dynamic stretches and easy calisthenics (planks, knee bends etc). Nor any worse. It's just warming up.
It just feels a bit like a mumbo-jumbo cult movement. Why is RESET in capitals? Am I supposed to shout it?
And I really don't get this "Tie the X" thing. How on earth would my X ever be untied? I spend so much of my life walking, running, climbing steps and so on, and I have never accidentally had one of my limbs out of phase with the others even for a second.
All I have so far extracted is that
1. Some gentle, rhythmic movement on the ground relaxes and prepares the body.
2. Crawling is a really great exercise and can be done many ways, with load too
3. Carries are good for you, ditto
4. The warmup should be appropriate to the workout
The OS Performance book seems to be very longwinded.
Can someone enlighten me if there really is some magic WTH effect to these RESETs performed in the precise order?
I completely believe there is something here, as so many of you have attested to it. I just wish someone could express it succinctly in plain English. Is there is a clearer exposition than the books somewhere?
I've had knee, elbow, and shoulder problems. Original Strength fixed them all.
I second this! Although I first dismissed it and am still skeptical, (apparently it's my nature as a Virgo, as Dan stated on his podcast) time after time it fixes my aches.
I'm a Virgo too!
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Cearball
Total Posts: 273
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04-11-20 02:48 PM - Post#896770
I found a mobility routine more similar to max shanks 5 minute flow & mobility work suited me more.
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Steve Rogers
Total Posts: 6158
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04-11-20 04:42 PM - Post#896777
I found a mobility routine more similar to max shanks 5 minute flow & mobility work suited me more.
Care to elaborate? I'm sure interested parties would like to know what is working for you.
| "Coyote is always waiting, and Coyote is always hungry." |
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