Tuesday, December 8, 2020

Convict Conditioning

Last night, I came across a series by Paul Wade that goes through a series progression of fundamental movements such as push-ups and squats.  Going from the easiest push-ups against a wall to one arm push-ups.  The squats follow a similar progression starting from the easiest shoulder stand squats and progressing in a similar manner.  I did not watch all of the videos, but I am more and more interested in zero equipment workouts for travel and for general strength and conditioning.

It reminds me of the year I spent learning yoga.  I want it to be another tool in my bag of tricks and hopefully, I can make some substantial gains that would otherwise be lacking in my strength and conditioning routine.

Core Movements:
  1. Push-up
  2. Squats
  3. Pull-up
  4. Leg Raise
  5. Bridging
  6. Handstand Push-up
Each movement has 10 progressions from anybody (level 1) to master class (level 10).  These increase in difficulty and have beginner, intermediate and progression rep schemes.  I am stronger in some movements than others.

Push-up - I am at Level 5, Full Push-ups - progression rep scheme is 2 x 20 (master is 1 arm push-ups)

Squats - I am at Level 3, Supported Squats - progression rep scheme is 3 x 30 (master is 1 leg squat)

Pull-ups - I am at Level 5, Full Pull-ups - progression rep scheme is 2 x 10 (master is 1 arm pull-up)

Leg Raise - I am at Level 3, Bent Leg Raise - progression rep scheme is 3 x 30 (master is hanging straight leg raise)

Bridging - I am at Level 1/2, Short Bridge / Straight Bridge - progression rep scheme is 3 x 50 / 3 x 40 (master is stand-to-stand bridges)

Handstand Push-up - I am at Level 3, Wall Hand Stand - progression is 2 min hold (master is 1 arm handstand push-up)

I intend to work through each movement progression daily.  I have been playing around with the movements, but not carefully tracking my progress.

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