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04-13-22 07:37 AM - Post#918885
After much thought over the weekend, I am going to trial ES/OS for the next one year starting from today.
There will be some months or weeks where I will not be able to train for 5 days a week but that is o.k. Over the long haul, this shouldn't have too much affect.
A couple of other things I have factored in. Each month I will have a same but different approach.
E.g
Month 1
Deadlift - nod heads
Overhead press - rock backs
Pull ups - egg rolls
Swings - crawl
Hanging knee raises - I call it the crucifixion stretch (lie on back, bring one shoulder across, let momentum carry you over, roll back.)
(Bar hang cool down)
Month 2
Swings - OS type exercise
Incline Press - OS type exercise
Batwings - OS type exercise
Carries - OS type exercise
an ab exercise - OS type exercise
(Bar hang cool down)
Daily 45 minute walk with the dog each morning.
I believe the benefits for this programme will be:
a) increase strength (obviously.)
b) increase lean body mass
c) increase power to weight ratio
d) will have 5 x mobility sessions a week (OS)
e) daily walk gets my body moving and blood flowing before day even commences.
Andrew Gunn
Great stuff Andrew!.
I tweaked my version based on your inputs. At the risk of it now not being easy strength, i wanted to add the following to my version
warmup before ES/OS:
- Few minutes of backward sled drags or backward running
- a couple sets of unweighted/lightly weighted KOT Single leg squats
(alas i have drank the Knees over toes Koolaid)
- Then for each ES Exercise i'm doing do i would do two sets of isometrics of the same exercise, one at 50-75% and one all out...for 6-10 seconds each "Set"
Seems like a lot but the goal is for all that to be done in 10 minutes
Weekly adds
- throughout day, hangs and hanging out at the bottom of the goblet squat
- Once a week or every other week 20 minutes of easy sprints ending with a hard one at 80%-90% effort
-other random unscheduled stuff: hikes,walks,tandem rides w/wife, hitting heavy bag & double-end bag
Ps. the worldfit iso trainer is great for isometrics, it can also double as a suspension trainer. Isochain is the bomb also but very expensive.
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