somanaut
Level 5 Valued Member
Disclaimer: I have not been able to find a thread dedicated to the OAOLPU, if I have missed it please ignore this post. If I haven't missed it, let's make a dedicated OAOLPU thread!
My goal for 2017 in the strength department is: OAOL-PU.
I have read the Naked Warrior (NW), and starting my 3rd read through today. However I do have some questions about achieving the OAOL-PU, which I have not been able to find answers to in NW or on the many bodyweight posts/articles on the forum. If I have missed something, please post a link to where I can find it.
In NW the method is Grease The Groove (GTG) 1-5 reps as many times a day while still feeling fresh before and after a set. Never to failure. And if GTG is not possible the many (including myself) have suggested Strength Aerobics: A Powerful Alternative to HIIT.
As many of us have figured out GTG is a great way of getting the CNS to work better for a move like OAOLP.
However is elevated OAOL-PU really the best way to go about it? In the NW Pavel seems to say yes. Gradually reduce the elevation until you are level with the floor.
This last week I have been playing around with both elevated GTG style OAOL-PU and the OAOL-Plank. And I am thinking of reducing the OAOL-PU elevated to perhaps only one set a day and switching GTG to the OAOL-Plank...and trying to feel the movement from this position, i.e. see how far I can get down to the floor while maintaining all the proper biomechanics. So far I have only been able to do a few centimetres, but I am optimistic that this method will get me there.
Further more; the ladder system in Strength Aerobics seems geared toward a skill you can do but perhaps just want to enhance the number of reps in. It's not really a method for learning a skill such as OAOLPU is it? I would say, if one is trying to achieve a skill such as OAOLPU then it's GTG or nothing! If GTG is not possible then use a more classic like 1xOAOLPU (of whatever progression) rest (2-3 min) try again.
My point is: An elevated OAOL-PU is something other than a on the floor OAOL-PU. And one would be better of doing some very easy elevated OAOL-PU and focus on the start position of the OAOL-Plank. Or that one can GTG in more ways than one, a static or semi static exercise like the OAOL-Plank is also an option.
How about you, how did you get from just hard to stay in OAOL-Plank and loosing balance, to achieving one legit OAOL-PU?
Best Regards
Jesper
My goal for 2017 in the strength department is: OAOL-PU.
I have read the Naked Warrior (NW), and starting my 3rd read through today. However I do have some questions about achieving the OAOL-PU, which I have not been able to find answers to in NW or on the many bodyweight posts/articles on the forum. If I have missed something, please post a link to where I can find it.
In NW the method is Grease The Groove (GTG) 1-5 reps as many times a day while still feeling fresh before and after a set. Never to failure. And if GTG is not possible the many (including myself) have suggested Strength Aerobics: A Powerful Alternative to HIIT.
As many of us have figured out GTG is a great way of getting the CNS to work better for a move like OAOLP.
However is elevated OAOL-PU really the best way to go about it? In the NW Pavel seems to say yes. Gradually reduce the elevation until you are level with the floor.
This last week I have been playing around with both elevated GTG style OAOL-PU and the OAOL-Plank. And I am thinking of reducing the OAOL-PU elevated to perhaps only one set a day and switching GTG to the OAOL-Plank...and trying to feel the movement from this position, i.e. see how far I can get down to the floor while maintaining all the proper biomechanics. So far I have only been able to do a few centimetres, but I am optimistic that this method will get me there.
Further more; the ladder system in Strength Aerobics seems geared toward a skill you can do but perhaps just want to enhance the number of reps in. It's not really a method for learning a skill such as OAOLPU is it? I would say, if one is trying to achieve a skill such as OAOLPU then it's GTG or nothing! If GTG is not possible then use a more classic like 1xOAOLPU (of whatever progression) rest (2-3 min) try again.
My point is: An elevated OAOL-PU is something other than a on the floor OAOL-PU. And one would be better of doing some very easy elevated OAOL-PU and focus on the start position of the OAOL-Plank. Or that one can GTG in more ways than one, a static or semi static exercise like the OAOL-Plank is also an option.
How about you, how did you get from just hard to stay in OAOL-Plank and loosing balance, to achieving one legit OAOL-PU?
Best Regards
Jesper