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Post: 5BX

rudd777
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Posts 304
rudd777

10-12-20 07:15 AM - Post#903384

This has probably been discussed before but I couldn't find a thread. I know lots of people are interested in minimalist programs.

For the last two or three years, I've started the day by doing 20 pushups, maybe a plank and a few stretches. This was inspired by James Bond's fitness routine in From Russia, With Love .

I decided it was time to change things up, while keeping to the same general theme: a morning routine, that took little time, space or equipment. Reading the article above I discovered 5BX, based on a Canadian Airforce fitness routine form the 50's.

I started last week and my son joined in this morning. As instructed I started with chart 1 and at this stage the exercises are very, very easy. I'm progressing one level per day, which is faster than recommended, but I have a good base level of fitness.

I'm interested to see how I get on and how long my son keeps me company. I'm still doing my usual workout, which is currently 2 days of basic strength training two days of conditioning and two days of something, a walk, golf, whatever.

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RupertC
Master trainer
Posts 1479
RupertC

10-12-20 07:58 AM - Post#903385

There is a tradition among Indian wrestlers that each pushup creates a debt of two air squats. What would happen if you combined 20 pushups with 40 squats every morning?

Check out my critical-thinking blog at sharpenyouraxe.substack.com

rudd777
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rudd777

10-12-20 09:44 AM - Post#903393

For me, probably sore knees. For me, high rep pushups don't seem to bother my joints, but high rep squats - lunges are even worse - tend to irritate my old injuries. That said I would be tempted to do a daily of

20 pushups
30 situps
40 Squats

And see what happens. But that will be January '21 at the earliest.

Training Blog.

vegpedlr
Old hand here on IOL
Posts 1179

10-12-20 11:34 AM - Post#903397

In the context of fitness, From Russia with Love means Pavel to me, not Bond, James Bond. Ian Fleming’s Bond character often took a break from martinis and custom aturkish cigarettes for a fitness cycle before a mission.

The Other Pavel has a similar routine called the Great Gama Protocol, using Hindu squats, Hindu push ups and a bridging variation.

Rudd777, have you seen my 2+2+2 thread? You’re doing something similar, would love your comments.

Old Miler
Grand Pooh-Bah
Posts 1744

10-12-20 01:32 PM - Post#903406

rudd777 Said:

Reading the article above I discovered 5BX, based on a Canadian Airforce fitness routine form the 50's.

I remember finding a 5BX booklet in my teens. My dad was a pilot, and many of his colleagues were ex-air-force, so probably one of his pals told me about it. I probably did it for a week or two.

It's progressive, and seemed designed to be something you could do anywhere with zero equipment. I think they wanted you to run a mile, either when finished or at another time.

Not nearly as comprehensive as more modern routines (no pull), but I can see that if you are the CO telling a whole air base to "do something" every day, this would do nicely.

rudd777
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Posts 304
rudd777

10-12-20 03:40 PM - Post#903421

vegpedlr Said:

The Other Pavel has a similar routine called the Great Gama Protocol, using Hindu squats, Hindu push ups and a bridging variation.

Rudd777, have you seen my 2+2+2 thread? You’re doing something similar, would love your comments.

I love Pavel and his overwrought names. Incidentally I've been reading a number of books on the Great Game. I can highly recommend The Great Game: On Secret Service in High Asia by Peter Hopkirk.

Back on topic, I played with hindu squats and situps many moons ago. I always found them a bit tough on the joints, but as always the difference between a medicine and a poison is the dose.

I'll reply on your other thread on the 2+2+2 routine. I'm about 10 weeks in and about to tweak it.

Training Blog.

rudd777
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Posts 304
rudd777

10-12-20 04:15 PM - Post#903423

Old Miler Said:

It's progressive, and seemed designed to be something you could do anywhere with zero equipment. I think they wanted you to run a mile, either when finished or at another time.

Not nearly as comprehensive as more modern routines (no pull), but I can see that if you are the CO telling a whole air base to "do something" every day, this would do nicely.

The fifth exercise is either running in place or a walk or a run. I do whichever time allows.

I agree, not comprehensive, but good enough especially when one has no access to equipment. And as you stated, even more so when dealing with large groups.

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BrianN
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Posts 297
BrianN

10-13-20 01:16 PM - Post#903461

You know, combine this with a moderately heavy pull like trap bar or heavy swings and you have something a lot like Easy Strength.

"So shines a good deed in a weary world."

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