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Display Name Post: Simple Strength, Difficult Times        (Topic#37266)
vegpedlr
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Total Posts: 1064
06-11-20 01:37 PM - Post#899054    



I know SF gets some heat around here, but recent threads on simplified and minimalist training make this appropriate. Italian SF coach Fabio Zonin was hit early with quarantine and created this flexible and versatile program. I was doing something else and forgot about it. I decided to give it a go while waiting to see if rescheduled races make it back onto the calendar.

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

You pick one exercise each for the squat, push, and pull patterns, select a load that you can get 8-10 good, clean reps, and build volume with ladders. BB, KB, BW, use whatever is available. Done as a circuit, the exercise need easy transitions.

So I decided on some unilateral work. Bulgarian split squat, landmine press, and TRX row. I’ve never used the landmine before, and the other moves only sporadically. I also haven’t done a program focused on the same weight but increasing volume via ladders, so this will be interesting. It runs for 8 wks, but I’m doing it for six. Wk 7 is a deload, and i8 is a test, so I’ll skip those. If there are no races, maybe I’ll reload the program with different moves and run it again.
 
Matt_T
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Total Posts: 57
06-12-20 11:00 AM - Post#899090    



In my how to do even easier strength with limited equipment musings I did wonder about using a wave approach, like Day 1=2x5, Day 2=2x6, Day 3=2x5, Day 4=2x7 etc ending up on 2x10 on Day 10 and switching. Might be safer than messing around picking up 2/3 KBs in each hand, my toes are really worried.
 
BChase
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Total Posts: 650
06-12-20 01:24 PM - Post#899093    



I like Fabio's stuff, he hustles and has good enthusiasm. There are a lot of pros at SF and great ideas. Look up Jon Engram's Jerk program or Building Strength Through Chinese Food Pressing program.

The prices of their new kettlebells which make DD look like a bargain, however, yeeesh. Over $3/lb + SHIPPING.
 
vegpedlr
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Total Posts: 1064
07-18-20 01:04 PM - Post#900450    



Just “finished” this. I skipped the weeks 7&8 deload and testing since the results wouldn’t really be meaningful. I didn’t really pre-test, and the exercises were unfamiliar enough that I had to adjust the weights in week 2.

I liked it. I’m going to refresh it and do it for another six weeks to round out the summer. The race I hoped would be rescheduled for Sept is today. No way to get in, and probably not enough fitness to finish anyway. The virus that seemed to be waning six weeks ago keeps building here in the PNW. Plus we now have unmarked no ID goons snatching citizens off of PDX streets. Not really time to leave the bunker yet. So another bunker program.

The Refresh:

Bulgarian split squat more weight
TRX push up
Landmine row

Switching the TRX and landmine around to try out those exercises. I liked the landmine press. I liked the bit of rotation involved. I liked the circuit style session, and keeping the weight the same while adding volume was interesting.

I over did the conditioning a bit, so I won’t try to progress it. Instead of a ruck, just walk on the heavy squat day. I may also pull back a bit in the last 2 weeks of higher volume. Still ride a bit and do some swings on non lifting days, but I won’t try to add more.
 
Upside
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Total Posts: 116
07-20-20 04:55 PM - Post#900518    



In the past Dan has recommended following a round of ES with something like Wendler's 5-3-1. After a landscaping accident (don't judge me) I was able to complete my latest ES last week and was going to use the 5-3-1 but after this thread started I opted for Fabio's routine. The first session went well and I felt much better afterwards than when I started.
 
vegpedlr
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Total Posts: 1064
07-20-20 07:20 PM - Post#900521    



While testing I discovered the TRX push move to be way too crazy for this routine, unlike the TRX row. So I will spend some time on the bench instead. I can easily set up the gear needed for the split squat, bench press, and landmine row for easy circuits. Starts tomorrow.
 
Old Miler
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Total Posts: 1381
07-21-20 03:54 PM - Post#900536    



  • vegpedlr Said:
While testing I discovered the TRX push move to be way too crazy for this routine, unlike the TRX row. So I will spend some time on the bench instead. I can easily set up the gear needed for the split squat, bench press, and landmine row for easy circuits. Starts tomorrow.



Which TRX push are you doing? When I got mine, TRX were into circuits with what they called the "Atomic Pushup" - feet up a bit, pushup alternated with a crunch where you pull your knees up to your stomach. Those are evil beyond belief, kind of ab-wheel like intensity plus arms and chest. And perfectly setted with low rows.
 
james1127
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Total Posts: 84
07-21-20 06:20 PM - Post#900539    



In my opinion the best "thing" SF has put out recently (past year or so) is the strength aerobics article... brett jones has really expanded the concept even more

I really enjoy that type of training, it's a catch all because I can use heavy-ish weights, without trashing myself, while still getting a decent amount of work in! It also ties into all the rucking I've been doing lately
 
iPood
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Total Posts: 1978
07-21-20 06:52 PM - Post#900540    



  • james1127 Said:
In my opinion the best "thing" SF has put out recently (past year or so) is the strength aerobics article.



I would even say that's the only thing from their archives that resonates with me. All the other stuff that I find interesting is from the early years of the old DD forum.

I find particularly annoying the absolute craziness revolving around the über-glorified warm up called S&S.

Strength Aerobics is a very, very, very underrated tool which deserves MUCH more attention.
"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


 
rudd777
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Total Posts: 271
07-22-20 06:47 AM - Post#900565    



I ran though both variations of the program. The first version I found good and productive. My pressing and pull-ups were very solid at the end. The phase 2 I found unnecessarily complicated and my progress was much more limited. Now that could be due to other reasons: work was busier, I was a bit jaded from built up fatigue, but I was also eating batter and had pretty much stopped drinking. Overall I think the first version is worth a go if you you want to use volume to work on strength. It suited me due to lack of heavier weights at home.

Strength aerobics looks interesting. I was looking at something to compliment my next program.

Day 1 - power liftsbased on Dan's 2 Times a Week for Twice the Gains
Day 2 - strength aerobics
Day 3 - easy run

Repeat
Training Blog.


 
iPood
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Total Posts: 1978
07-22-20 11:35 AM - Post#900584    



  • rudd777 Said:
I ran though both variations of the program. The first version I found good and productive. My pressing and pull-ups were very solid at the end. The phase 2 I found unnecessarily complicated and my progress was much more limited. Now that could be due to other reasons: work was busier, I was a bit jaded from built up fatigue, but I was also eating batter and had pretty much stopped drinking. Overall I think the first version is worth a go if you you want to use volume to work on strength. It suited me due to lack of heavier weights at home.

Strength aerobics looks interesting. I was looking at something to compliment my next program.

Day 1 - power liftsbased on Dan's 2 Times a Week for Twice the Gains
Day 2 - strength aerobics
Day 3 - easy run

Repeat




I'd rather do:

- Power lifts.
- Easy run.
- Strength aerobics.
- Rest.

And repeat.
"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


 
james1127
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Total Posts: 84
07-22-20 11:48 AM - Post#900587    



I would follow brett jones on his blog and on his Instagram... he has numerous strength aerobics sessions on both... he is currently mixing clean->press->squat ->snatch every :30"

I did swing-> clean-> long push press yesterday, I got 22 sets (11 each arm) with a mix of my 28 and 32kg, I just did it AMRAP for 20min

Kept my HR btw 155BPM & 131BPM (MAF range)

I've been doing twice a week strength aerobics and twice a week swings followed by rucking
 
Arthax
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Total Posts: 128
07-23-20 09:04 AM - Post#900603    



What the actual purpose of Strength Aerobics? I have done a few sessions EMOM (left min 1, right 2 min) for 30 min, and like it. I have probably used a too heavy weight. The article calls for a "weight you can press 10 times or so". I have used my 3RM.
 
iPood
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Total Posts: 1978
07-23-20 10:18 AM - Post#900606    



  • Arthax Said:
What the actual purpose of Strength Aerobics? I have done a few sessions EMOM (left min 1, right 2 min) for 30 min, and like it. I have probably used a too heavy weight. The article calls for a "weight you can press 10 times or so". I have used my 3RM.



Broadly speaking, moderately heavy singles, doubles and triples on the minute increase you strength endurance / work capacity.

Done the right way, it kinda reminds me of Maffetone training.
"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


 
aussieluke
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Total Posts: 5145
07-23-20 12:21 PM - Post#900617    



  • iPood Said:
  • Arthax Said:
What the actual purpose of Strength Aerobics? I have done a few sessions EMOM (left min 1, right 2 min) for 30 min, and like it. I have probably used a too heavy weight. The article calls for a "weight you can press 10 times or so". I have used my 3RM.



Broadly speaking, moderately heavy singles, doubles and triples on the minute increase you strength endurance / work capacity.

Done the right way, it kinda reminds me of Maffetone training.



Also isn’t it meant to be a set every 30 seconds?

And yes, it’s like an easy run with weights.

IMO it won’t replace actual running, but it complements regular running well, by adding both additional aerobic work and solid strength training at the same time, without impacting recovery.

The “A+A” snatch training (5 on the minute for 20+ mins) also seems to work well for this
Log


 
Arthax
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Total Posts: 128
07-23-20 12:27 PM - Post#900618    



As far as I know there are no timed sets? apart from Brett Jones who seem to do it every 30s.

Will try with my 10RM bell today or tomorrow.
 
vegpedlr
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Total Posts: 1064
07-23-20 01:05 PM - Post#900623    



Here is Pavel’s article on Strength Aerobics:

https://www.strongfirst.com/strength-aerobics/

I want to give this a go sometime in the future when I can figure out the best way to program it. I’ve done s few things similar, but mostly as a variety day for fun.

In the meantime, I’m sticking with another round of Fabio’s program alternated with my version of Easy Conditioning, swings alternated with suitcase carries followed by a ruck.
 
BrianBinVA
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Total Posts: 4115
Simple Strength, Difficult Times
07-23-20 02:44 PM - Post#900626    



My version of the "strength aerobics" thing has become my go-to for days (like today!) when I want to do some training, but have had a stressful week/crap sleep/etc. Super simple, and while I'm not sure what it does or is good for, it feels like you're doing something without killing yourself, and maybe that is good enough.

My version at home is 28k, and I do both sides at the top of each minute without putting the bell down (six total reps).

That's not a 10-rm kb for me (probably more like 6-7), and I don't rest between hands. Using a bell as light as suggested in the original article and resting between hands seems like it would require a much longer effort than I want to put in in order to feel like you have done anything. That said, if it is meant to take the place of an aerobic session, maybe 45-60 minutes is "supposed to be" how you do it, even if the original article offers shorter lengths of time as suggestions...
"You are not good enough to be disappointed."

-- Dan John

"I play real sports, not trying to be the best at exercising."

-- Kenny Powers




Edited by BrianBinVA on 07-23-20 02:45 PM. Reason for edit: No reason given.
 
Arthax
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Total Posts: 128
07-23-20 02:53 PM - Post#900627    



Did it just now. Every 30s with my 10RM. Didn't wear a HR monitor, but duding by RPE the session was something like a 5. Not sure what to think.
 
iPood
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Total Posts: 1978
07-23-20 04:32 PM - Post#900631    



  • aussieluke Said:
Also isn’t it meant to be a set every 30 seconds?



Using a single bell, yes, I believe so.

But since I'm using doubles...
"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


 
james1127
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Total Posts: 84
07-23-20 10:18 PM - Post#900641    



I've done all the methods... every :30" with a single bell, EMOM every 60", AMRAP etc... IMO the best method I have found is set a baseline number of sets and use your HR to dictate recovery.. so an example might be I'm going for 24 total sets (12 each arm) and use HR monitor or talk test to determine recovery period etc.. I use the MAF numbers and I stay btw those (180-age and 160-age) the whole workout... my average HR is usually around 138 to 141bpm and my workouts (minus the warmup or cooldown) usually last around 30-35min
 
Old Miler
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Total Posts: 1381
07-24-20 04:00 PM - Post#900666    



So does the Armour Building Complex count as "Strength Aerobics"? It sure feels like it.

And it would mean that like everything else, Dan John has a good claim that he invented it first ;-)
 
Dan Christensen
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Total Posts: 87
07-28-20 03:18 AM - Post#900780    



I was really appreciative that SF shared this, and swung in with full gusto!

It was not for me. I think I lasted about 3 weeks. Workouts too long, and at the start of COVID I found the whole thing a bit stressful.

I backed down to a bit of Gada swinging and original strength and it was a much better match for where I was at at the time.
 
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