03-14-20 02:08 PM - Post#895555    

The Plan B thread is mostly about what equipment folks have available and misc supplies for hunkering down. I thought it might be fun and useful to share what at home training folks are doing while waiting for the zombies and/or four horsemen.

There are a bunch of useful threads scattered here, but what are people actually doing? I'm especially interested in what those who usually train in a commercial gym are doing instead. For those of us who have a home gym, it's business as usual.

I'll start, though my home gym is pretty good.

AM:
30 min row, with 5x10 swings scattered throughout.
Easy Strength- Trap Bar DL, PU, C+P, Ab wheel, some planks
PM:
Bike trainer

Except for the rower, fairly minimal equipment. Without it, I could skip rope, or run/walk/jog up the hill on the street.

03-14-20 02:15 PM - Post#895556    

I was thinking of replacing martial arts with more roadwork, but since Spain seems to be going on full lockdown, I think more kettlebells and some jump rope to fill in the gaps. What is worrying me most is two weeks without a walk. I don't think I've gone two consecutive days without a walk in my whole life!

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

03-14-20 03:27 PM - Post#895562    

I had wanted to start twice weekly rowing machine training (erg? Is that the word?) But I'll be avoiding gyms for the foreseeable future. The rower is a tool I'd love to have a home so I may have buy one. New Zealand has just locked down the borders so tourism is finished, gyms (I imagine) will be largely empty and the hospitality industry will also be smashed. I chopped enough firewood last year to see me through this winter, but I have a out a months worth of wood to bring back to the shed. 840 meters from the house, so I'm going to see how many trips it will take with a wheelbarrow and backpack to bring it back. That will do for today's training..

03-14-20 06:29 PM - Post#895568    

My plan:

Mobility Work
Alternating Clean-Press-Squat (15 per side)
75 Swings
15 Pull-Ups
Running/Jumping Rope

03-14-20 07:49 PM - Post#895570    

Just for a laugh, if you did have all the time in the world to train, and could pick your goals, what's the most you could sensibly do in a month?

I mean, nothing's going to beat Easy Strength for strength gains, and that's 20min 5 days per week. But if more time needs to be killed? ;-)

Bunker Sessions
03-15-20 01:34 AM - Post#895578    

• Old Miler Said:

If you want to increase your total time lifting you just have to decrease the intensity (percent of max) of it. Not to get ridiculous with five pound dumbbells, but you could conceivably, and I'm sure some here do this regularly, spend one heckuva lotta time lifting at moderate intensity levels.

Look at some of that lower intensity 10 sets of none-too-taxing 3-5 rep sets that Ditillo outlines in his writings. All done dynamically, little rest between sets, moving through the workout at a good clip. Olympic-style assistance lifts for the most part. You can do a few hours of that a day, day after day if you're careful not to go overboard right away with your poundages.

Or some of the Golden Era pyramid and superset-based layouts. You can do hours a day, twice a day even, six or seven days a week of that style training if you watch your step with it.

Goal-wise . . . well, I don't know about that. But if you want to lift for hours a day there's several ways of doing it without trashing yourself. And not just by using those pink dumbbells. Sometimes it's lifting hours every day of the week, maybe twice a day that is the actual goal.

Crazy, eh? But then again, I'm sure there's some of us other than me that have wanted to do that at times. It's a wonderful safe haven away from what's outside your home gym!

Hey, I bet there's a lot of people over in Italy right now that sure wish they had a cool home gym in their place. There's 24 long hours in each and every one-a them days!

Go nuts for a while! Just don't go too far with any of your sets or poundages. Lift dynamically, and steer clear of much of the negative portion of any lift. I bet you might come away at the end of a month or three in pretty fine condition! And likely happy as a pig in it during that time!

Life's too short to worry about longevity.

Edited by Neander on 03-15-20 01:47 AM. Reason for edit: No reason given.

03-15-20 04:36 AM - Post#895581    

• Old Miler Said:

I would do pretty much the same I've been doing the past few months:

- Lots of mobility work (during the full lockdown I would do at least thirty minutes a day, instead of my usual ten minute block).

- Strength Aerobics/E.M.O.M.: low rep, very high set work (increasing from thirty to forty five minutes).

- Since sparring is no longer an option, I would focus on technique drills and hitting the bag for at least forty five minutes.

- Since going out for a run is no longer an option, I've been considering purchasing a C2 rower and give it a spin.

"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

03-15-20 01:21 PM - Post#895592    

• iPood Said:

Why is going out for a run no longer an option? Going out in the fresh air, on your own, and not touching anything seems pretty harmless to me.

I'd love to get a C2, but there's no space in the shed any more. My wife said my weights took up too much space, and that's before we stashed 3000 rolls of toilet paper in there ;-)

03-15-20 01:25 PM - Post#895593    

Day three of lockdown and I broke my deload week with a strength session in my backyard gym. I was amazed by all the anger and pent-up energy bubbling under the surface! This was nothing like the usual feeling of fighting against tiredness to get it done. In the immortal words of John Lydon: Anger is an energy! https://song.link/y/Vq7JSic1DtM

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

03-15-20 01:27 PM - Post#895594    

Old Miler - a Skierg has a tiny footprint compared with the rower, your wife wouldn’t even notice it ????

Owen Brown, a Biomedical Scientist from Pontyclun, Wales.

03-15-20 02:47 PM - Post#895597    

• Old Miler Said:

Full lockdown here. You can't go out unless you are going to get groceries or to the pharmacy.

"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

03-15-20 04:33 PM - Post#895598    

As much time outside as I can get (I have a garden).

Playing with family.

For just me - breathing work and a couple of very short sessions most days (5-10 minutes each) based around gait and rotate (rotation and anti rotation).

Richard

Bunker Sessions
03-15-20 05:16 PM - Post#895599    

• iPood Said:

Sorry to hear this. Real bummer to not be able to go outside like that. Where are you located and does going outside include going out on your own property? Living in semi-rural Texas I'm a bit spoiled when it comes to space.

"Coyote is always waiting, and Coyote is always hungry."

Edited by Steve Rogers on 03-15-20 05:18 PM. Reason for edit: No reason given.

Bunker Sessions
03-15-20 06:13 PM - Post#895601    

My home gym is well equipped. In the event of a full lockdown in Sydney I will keep doing what I've been doing for the last two months:
push ups with plate on back
chins
dips
curls
slant board squats (either BW, DKB or barbell).
Rower (intervals and SS alternating)

"A sunset fixes everything" www.activelifeandlive.wordpress.com

Edited by Ramtrick Swayzbo on 03-15-20 06:16 PM. Reason for edit: No reason given.

Re: Bunker Sessions
03-15-20 06:17 PM - Post#895602    

• Steve Rogers Said:

I'm in a suburb right outside Madrid, Spain (now you know why my English is somewhat broken).

As far as I know, as long as you stay within the limits of your property, it will be fine. But you can't go visit friends or relatives unless you can prove they are in need of help.

It's, basically, stay at home at all times unless you REALLY need food or medicine. The police and some military units are patrolling the streets 24/7, making sure people comply (the fines are spectacular).

And this is only the beginning. Since we are mirroring Italy's situation, we are going to face some VERY ugly decisions soon.

https://www.telegraph.co.uk/news/2020/03/14/italia ns-80-will-left-die-count ry-overwhelmed-coronaviru ...

And I strongly suspect the aftermath are going to be atrocious: a globally depleted economy, an unprecedented raise in the unemployment rate everywhere...

"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 03-15-20 06:18 PM. Reason for edit: No reason given.

Re: Bunker Sessions
03-15-20 06:22 PM - Post#895604    

Spain's really being draconian. Several Italians posted on letsrun.com today that solo walks, dog walks and runs have been allowed all along even in the locked down areas.

Exercise is important for mental and physical health. Going for a walk in the park could be a godsend for a 75-year-old told to otherwise stay indoors for months.

Spain is apparently fining people for being outdoors on the grounds that if you fall and hurt yourself, you will consume essential emergency service resources.

03-15-20 07:10 PM - Post#895609    

Spain's position does seem extreme but hopefully it'll be worth it since they have to endure the lockdown.

"Coyote is always waiting, and Coyote is always hungry."

Bunker Sessions
03-15-20 07:15 PM - Post#895610    

My Brother in Italy said on Friday that they issue passes for people when they need to go out and get things done. There are police cars with loudspeakers on the roof reminding people of what is expected of them. There is a maximum 3-year jail term for creating a fraudulent pass. That's extreme and would likely never be given as a sentence, but it's necessary to create some kind of consequence to stop people from making fakes.

Before that, for a very short time, they only allowed 10 people at a time in the grocery stores. Of course, there were hour long lineups of people congregating outside so they remedied that quickly.

I do hope we don't see these measures become necessary where I am, but if it helps to curb the spread I'm there and in place.

If we shut down where I work and I still get paid,
I hear there's some pretty cheap cruise ship ticket pricing!

And Lord it's slow here! I guess it's higher risk too, what with all the handling of student cards and books and well, everything. We have gloves if we want, and plenty of 70% alcohol hand sanitizer, which is starting to smell awful good. If it gets much slower I might have to start eating that stuff to pass the time more enjoyably.

Life's too short to worry about longevity.

Edited by Neander on 03-15-20 07:22 PM. Reason for edit: No reason given.

Re: Bunker Sessions
03-16-20 12:10 AM - Post#895625    

I sort of hope I get locked down with pay so I can train all day long
and lounge about reading and watching films and TV series. .
Come on! I'm not alone in that fantasy.

Life's too short to worry about longevity.

03-16-20 02:00 AM - Post#895626    

I'm with you! I've got enough food and water for some months..what a great way to go...jacked.

03-16-20 02:10 AM - Post#895629    

Hahaha! Hey, let's enjoy out time here!
How ever we may express that joy.
The weights are such a great thing to be part of.

Life's too short to worry about longevity.

03-16-20 09:15 AM - Post#895642    

For me, I used to enjoy waking up before anyone else in my home to do my exercise.

Then we got a puppy for Christmas, and now whenever I wake up there is a furball hollering "FINALLY! Let's go for a walk!" So I have walked a LOT (breaking 150,000 steps some weeks according to the fitbit) but worked out less.

Now I look to be working from home for a long time, and while work will be hairy I can plow the time that I used to spend commuting and chasing my kids to their bus stop into daily exercise. It's going to be great.

03-16-20 09:23 AM - Post#895644    

I briefly entertained the idea that while I was on lock down I'd have unlimited time to train, but the practicalities of juggling a job and a two-year old who is now home as well made me flip things a little bit.

We've said a lot on here that "if all you did was clean and press you could be awesome." I've also never been great at kettlebell snatches. My thought was what if I just practiced these two moves on alternating days - 10 minutes of alternating cleans and presses one morning, 10 minutes of alternating snatches the next, resting as needed. It's kind of a "what the hell" idea, but I'd be curious for others' thoughts.

Bunker Sessions
03-16-20 10:20 AM - Post#895650    

Until we go full lock-down in the US I will try and get outside on the bike especially on the weekends. Both the wife and I are now fully remote for work. On top of the prescribed I will also be doing 30 mins of mobility in the AM.

Monday: hour on the bike
Tuesday: KB Squats, KB one arm press, KB curls, KB Swings, KB Carries.
Wednesday: hour on the bike
Thursday: KB Squats, KB one arm press, KB curls, KB Swings, KB Carries.
Friday: 90 minutes on the bike
Saturday: KB Squats, KB one arm press, KB curls, KB Swings, KB Carries.
Sunday: 2 hours on the bike

For the wife, I am subbing in 2 glute focused workouts + KB tabatta swings for 2 bike rides as she doesn't care as much about riding.

Edited by Drew Bagwell on 03-16-20 10:39 AM. Reason for edit: No reason given.

03-16-20 10:47 AM - Post#895651    

• Arsenio Billingham Said:

If you want to get better at snatches and presses and can find 20 mins a day, you might try:

Day 1
Snatch 5 reps on the minute, alternating hands every minute for 20 mins

Day 2
1 clean, 1 press, 1 front squat. Do one set every 30 seconds, switching hands each time for 20 mins.

Log

03-16-20 11:25 AM - Post#895654    

An interesting conundrum: If we go heavy on caution i.e. draconian, now, and it works, it will in fact look like we went way overboard. If we don't and we should have, then we will be deeply and irrevocably in the poop.

Bunker Sessions
03-16-20 12:00 PM - Post#895656    

• iPood Said:

Where's "here?" (Disregard. I see you are in Spain.) Stay well.


Edited by Jim James on 03-16-20 12:18 PM. Reason for edit: No reason given.

Bunker Sessions
03-16-20 12:05 PM - Post#895658    

• GeoffreyLevens Said:

Which is why it is so obvious that you go draconian, and deal with (ie ignore) the inevitable naysayers that bitch and moan after this is over that say it wasn't bad and we overreacted.

("Draconian" isnt the perfect word, since it means "excessive." We may not know if measures are excessive.)

--------

I've got two very active preschoolers whose school is closed for at least two weeks , and both my job and my wife's job aren't conducive to teleworking. So I'm at home now, with barely a moment here or there to check in on my favorite websites while they are briefly distracted. I'm not getting jacked. I'll go into work later today when my wife comes to relieve me.

It isn't fun that the school is closed, and I'm basically providing daycare while getting my work hours in as well. But the school closure (and other measures) is the right thing to do so I'm trying not to complain.


I am thankful that I have an assortment of KBs in the house. I'll do swings and clean and presses as time and kiddos allows, which should be good enough to maintain.






Edited by Jim James on 03-16-20 12:15 PM. Reason for edit: No reason given.

03-16-20 12:15 PM - Post#895659    

This won't end until we go on full lockdown for a month and have widespread testing. We need to just get it overwith. Italy waited too long and we see what's happening there.

I have a bunker heavy squat workout this afternoon!

"The trouble about always trying to preserve the health of the body is that it is so difficult to do without destroying the health of the mind."~GK Chesterton

03-16-20 01:21 PM - Post#895662    

The problem with the "Bunker Jacked" program is that you still run up against how much recovery you need. Just because you have all day to train doesn't mean you can recover from it. Lots of pros are overtrained for just that reason.

In any case, I like the sound of "Bunker Jacked." I'd offer a cert, but then that kinda defeats the purpose.

Bunker Sessions
03-16-20 02:40 PM - Post#895666    

Here in Massachusetts, all gyms closed starting tomorrow. Restaurants and bars take out and delivery only.

If you have weights, this is a PERFECT time to get in the best shape of your life.

1. Don't keep booze in the house. No extra calories
2. No social obligations, You control what you want to eat.
3. Don't buy garbage. Do you know how cheap it really is to eat healthy? Go to the store, buy eggs, spinach, peppers, onions, broccoli, beans, avocado, brussels sprouts, green beans, chicken on the bone, ground beef and steak. I bet the bill doesn't crack $50, may be $60
4. On lockdown, enjoy the sunshine, walk for an hour, bike ride, take a kettlebell to the high school track, jog a couple of miles, weather is starting to get nice.

Favorite workout.

25 kg or 28 kg kettlebell. What ever weight you can handle, 16 kg and up.
Ladders:
Clean/Press/Squat Row, 4-5 rounds, 1,2,3, Left and Right
After each rung, put bell downs
for rung 1, immediately do 10 swings, rung 2, 20 swings, rung 3, 30 swings.
Shake it out and warm down by jumping rope
rung 1, 50 jumps, rung 2 75 jumps, rung 3, 100 jumps

Or go to the track bring the bell and run a lap after each rung.

Do this 3 times a week. Walk an hour on off days and recover.

Bunker Jacked means watching your diet. 85% of the game.


Edited by BChase on 03-16-20 02:41 PM. Reason for edit: No reason given.

Re: Bunker Sessions
03-16-20 02:43 PM - Post#895667    

• BChase Said:

This is literally insanity. I will cut out vegetables before I cut out nightly beer or martini.

"The trouble about always trying to preserve the health of the body is that it is so difficult to do without destroying the health of the mind."~GK Chesterton

Edited by Browser on 03-16-20 02:43 PM. Reason for edit: No reason given.

Re: Bunker Sessions
03-16-20 02:51 PM - Post#895668    

• Browser Said:

At the very least you need to have red wine - for the antioxidants. Can't be getting immunocompromised in times like this.

Re: Bunker Sessions
03-16-20 02:56 PM - Post#895669    

• Browser Said:

That's a different sort of Bunker Jacked . . .

Re: Bunker Sessions
03-16-20 05:10 PM - Post#895677    

At last, spring is here - cherry blossoms and daffodils. Glorious run home in one layer of clothing, and the puddles did not rise above the ankles of my shoes for the first time....

Wife's gym no doubt closing, so I suggested she get 3-4 yoga friends round and works out in our garden 2-3x per week. She's terrified to run, as she might discover she likes it, and then have to eat humble pie about dissing my hobby for the last few decades ;-) So maybe we will even get to buy a C2 or bike for the cardio.

03-16-20 06:44 PM - Post#895681    

I'm planning on alternating A+A snatches and Easy Strength mostly at home so I don't expect much impact on me, unless I catch the dreaded bug. I've been doing one of the ES sessions each week with a trainer to use some different equipment for correctives. If that gets shut down I'll adjust as necessary.

"Coyote is always waiting, and Coyote is always hungry."

03-16-20 07:59 PM - Post#895684    

• Quoting:

I don't, for long!

Life's too short to worry about longevity.

03-16-20 09:05 PM - Post#895688    

I was looking at the global infection map, and I have a theory: Vodka kills the virus.

Bunker Sessions
03-16-20 11:16 PM - Post#895691    

Russia?

All bars, clubs and restaurants here are ordered closed down for St. Patrick's day.

I am still at work and it's a ghost town. All classes online but the library is open.

We are expendable

On a happier note, I made a mask out of those alcohol-base hand wipes.

On a side note . . . how high the moon?

And! I have tomorrow's workout firmly planted in what's left of my mind.
Just me, but I think it's especially important now to use your daily energy level in selecting poundages and lifts.
Nothin' new about that!

Life's too short to worry about longevity.

Edited by Neander on 03-16-20 11:18 PM. Reason for edit: No reason given.

Re: Bunker Sessions
03-17-20 04:43 AM - Post#895692    

• Browser Said:

I read this thread on Twitter just after this comment: https://twitter.com/OliverBullough/status /1239594082835578880

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

Re: Bunker Sessions
03-17-20 07:15 AM - Post#895695    

Random thoughts

1. I was a very heavy beer drinker for 37 years, couldn't imagine social gatherings and life without alcohol. Read "Kick the Drink easily", stopped half way through and don't miss it all...it's really weird. For a lot of people that book works amazingly well. It's counter to AA and some other approaches

2. Full lockdown has to happen...should have already happened. The evil piece of shite in the oval office finally has partially gotten on board. He caused serious loss of life with his comments over the last couple months...along with any networks and talking heads (Rush for example) that said this was trumped up crisis...people listen to these folks...we still got people running around behaving exactly how they shouldn't. As far as i'm concerned what Trump and others did by pushing a false narrative on this is a major crime given the potential loss of life that may occur by their actions and in-actions...sorry for political rant...

3. It is a golden opportunity for a lot of us to spend real quality time with our families. Plus i'm hoping this brings out the best in humanity and we all band together. In America we are so divided but we have a common enemy here to combat and i hope everybody bands together and we are far more whole as a country in the end.

....ps sorry if these topics have been discussed already, just getting back on after being off for a spell

03-17-20 11:13 AM - Post#895709    

I know there is a little disagreement around here with SF, but Fabio Zonin has a nice article on how he is using Italy's full lockdown to get,

BUNKER JACKED!

https://www.strongfirst.com/simple-strength-plan- for-difficult-times/

03-17-20 01:32 PM - Post#895716    

5pm on day 1. Wife tells me the ladies have just invented the "Quarantini" - Gin + Super-strength Vitamin C sachet

Bunker Sessions
03-17-20 01:59 PM - Post#895719    

• vegpedlr Said:

Really liked that one! Will probably give it a go.

Pat Flynn and Aleks Sslkin has put together a Cofit-19 bunker session manual worth checking out. Links n Pats podcast or via his chronicles of Strength!

Edited by Arthax on 03-17-20 02:00 PM. Reason for edit: No reason given.

Bunker Sessions
03-17-20 02:03 PM - Post#895720    

Just thinking out loud here, but for me, it seems that this situation is pushing me toward more random workouts. I assume this is so for two main reasons:

1) I need to do something every day. I just do. If I can't much leave the house, I've got to at least move, so nothing can be so hard that I can't go the next day.

2) Since my days involve more sameness/boredom/lack of variety than normal, my brain seems to be craving more variety in training.

I assume this will only get worse as we get deeper into this, and as I imagine more restrictions on movement are coming.

This is also a great excuse to take the KB or KBs outside in the yard to train, as if another excuse were needed.



Edited by BrianBinVA on 03-17-20 02:04 PM. Reason for edit: No reason given.

Re: Bunker Sessions
03-17-20 02:39 PM - Post#895722    

• BrianBinVA Said:

Brian, I don't know how old you are, but in MOST countries people are allowed out (solo) to walk or run. Spain seems to be the exception.

Boris Johnson actually said the first sensible thing of his prime-ministership in the UK: "mostly stay in, but get an hour of exercise in the fresh air".

So a really great time for long walks (rucks?)listening to Dan John podcasts

We are actually looking for 'time-inefficient training' for once!

Re: Bunker Sessions
03-17-20 02:50 PM - Post#895723    

• Old Miler Said:

Yes, we can still go outside -- I'm 42 and definitely don't consider myself high-risk, and I've been trying to get my kids outside 3 x a day (morning, noon, early evening) and hit up a late-night walk myself also. I just mean more restrictions in the sense of curfews, etc. (New Jersey, for example, seems to have imposed an 8pm-5am curfew, so there would go my late-night walk).

Re: Bunker Sessions
03-17-20 02:56 PM - Post#895724    

• BrianBinVA Said:

This is exactly what I'm finding on lockdown in Spain. Not being able to go for a walk, let alone doing any roadwork, is brutal if you've been active your whole life.

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

Edited by RupertC on 03-17-20 02:56 PM. Reason for edit: No reason given.

03-17-20 03:06 PM - Post#895725    

I love training a kettlebell in the garage, going to be 73 here Friday, looking forward to doing it and jumping rope.

03-17-20 03:42 PM - Post#895729    

I tend to believe the idea of "when life gets complicated, simplify." Things are pretty complicated right now, so tomorrow morning I'm going to drag my 24kg kettlebell out to my kids swing set, do alternating sets of 1 clean, 1 press, 1 squat on each side, followed by a pull-up. Lather, rinse, repeat. Luckily there's a huge reservation near me that's still open, so in the afternoons I'm planning on heading out there for walks with my family to get some fresh air and avoid cabin fever.