12-23-21 09:47 AM - Post#915591    

After my rather successful experience with my bastardization of DJ's "Easy Strength for Fat Loss", I really got into the idea of Lift + Walk as a general template. Following a short vacation and some low-level calisthenics, I'm ready to start a new season of training in this fashion. I thought I'd post my ideas here and see what you guys tihnk!

My general objective isto improve my KB skills, specially the single KB C&P. The general template I had in mind is as follows.

Day A

A) 20' of KB C&P "practice" with some pullups between ladders
B) 30' brisk walk

Day B

A) 10' swings + goblet squats
B) 10' crawling
C) 30' brisk walk

I think I'm hitting all the bases here with a push, a pull, a squat and a hinge plus a "full body" movement in the crawl. Weekly scheme would be A-B-A-Mobility-A-B-Mobili ty. Nutritionally, goal is still "slow fat loss" using the concepts in Josh Hillis' new book, which has been working well so far.

Does this seem reasonable or do you see any "red flags" here?

Thanks in advance!

12-23-21 10:16 AM - Post#915592    

I like it. If I was going to use that template, and I probably will, I'd try to figure out where a loaded carry might fit in. YMMV

Mark it Zero.

12-23-21 10:52 AM - Post#915593    

That's a good point, Dan. I certainly like what I see here. It checks the boxes on so many things so simply.

Lift-walk is just an amazing thing. It's just not very fancy but it really works well. Thanks for sharing!

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

Lift & Walk: Season 2!
12-23-21 10:59 AM - Post#915595    

During a rather busy time between work, school and family I had time for a couple of workouts a week. It looked like this:

A.
Press
Squat
Dumbbell Row
Two Mile Run

B.
Bench Press
Deficit Deadlift (Standing on two 45 pound plates)
Barbell Curl
Two Mile Run

I didn't get stronger, but I wasn't weak. I didn't get faster, but I was fit. And to be clear, the two mile run was all out, for me. I would shoot for less than 14 minutes.

Mark it Zero.

12-23-21 11:28 AM - Post#915597    

I walk WHILE lifting.

Sometimes literally, loaded carries, but since I have a home gym I spend my rest time just pacing in the homegym.

In an hour long workout I get

- A minute of hanging
- A set of body weight squats
- 20 sets of weights (including warm ups, and I do antagonistic pairing, so that 10 sets chest/10 back)
- 1.5 miles of walking

Pretty good for an hour.

Bonus, I really like this. The hour is oddly meditative, because I am just lifting and walking. I don't take my phone, or a book, or even listen to music. Which for some people would be misery, but for me it's kinda zen.

12-23-21 03:05 PM - Post#915599    

• DanMartin Said:

I want to keep the lifting part to 10', so one idea would be to alternate between crawls and carries on B days...I might try that.

• Dan John Said:

In my case, remote work took my daily walk to work away. When I first read your ESFFL I then realized that boring old walking is actually something I need both physically and mentally...so I need to make time for it, even if it means a tad less lifting. Decide means to cut, as you say...

12-26-21 04:00 AM - Post#915638    

On loaded carries

DJ mentioned using them as tonic. I ran with this and close out my sessions with a farmer's walks. Just out and back. Since doing this all the usual sorenesses from squats have greatly diminished. It also seems to be a kind of active cool down from the session. Between starting each session with squats and ending with loaded carries it seems general condition has improved. The knit feeling is improved.

Diablo Everyone has a plan until they get punched in the mouth- MT

12-26-21 02:15 PM - Post#915642    

I'm a big fan of Suitcase Carries as a tonic, too.

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

12-27-21 12:16 PM - Post#915648    

One interesting thing I have noticed via my fitbit: as long as I keep moving my heart rate stays elevated at basically the same level as the workout throughout the following walk, even though it's just a nice easy walk.

Anyway, here is my spin on this. I have been on this 5x/week for the past month and will probably give it another month at least.

I do a quick warmup, a few minutes of "prehab" stuff I have learned from physiotherapy stints, and one turkish getup each side with a "vertical plank" standing on one leg at the top.

Then I set a timer for 15 minutes and do one of the following circuits (A/B). When the timer expires I complete whichever circuit I am on.

A:
- Spiderman or Leopard Crawls - forward/backwards/forward
- Sternum Chin-ups
- Bulgarian Split Squats

B:
- 1-Kettlebell Rack Carries - forwards and backwards
- 1-arm KB Clean & Press
- 1-arm KB Swings

After the circuit I do a split squat stretch, some ab wheel rollouts, a single dead-hang pullup with meticulous form, and a doorway pec stretch. Takes 25 minutes, then I put on pants and take the dog out for a walk. (He knows the routine now and watches patiently in anticipation while I work.)

Basically I've pulled together ideas from Dan's Easy Strength and Original Strength. In my log it's called "Easy XMas A/B". It's working well.

Before this stretch I did ~3 months of "maximalist" training with 2-3 2+ hour workouts a week. The maximalist phase gave me decent hypertrophy and allowed space for all of the little support exercises (batwings/rotator work/tib raises etc) that keep the body in balance. The workouts were very fatiguing though and started to inspire a bit of dread after a couple months, so my current routine was a welcome change.

I think that alternating between these two program templates may be a good plan for my 2022.

12-28-21 01:36 PM - Post#915668    

Wow, that's a nice little idea. Excellent.

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