somanaut
Level 5 Valued Member
For the last 6 weeks I have followed A 6-Week Program to Master the OA/OAOL Push-up | StrongFirst by @Karen Smith. In the article Karen asks to post the results of the program, so I will do that. Progress can also be followed at my training blog.
Result: My old 1RM was 20 cm elevation. After 6 weeks I retested and managed a single with left arm at 0 cm elevation (form was not up to the standards, but I got down and I got up with no bounce).
Review: I enjoyed the program as an alternative to the GTG method that Pavel advises (Karen mentions, that you can do GTG on off/alternative days, but I didn't do any). The program consists of light, medium and heavy days, one of the standard methodologies of Strong First of weaving the load. The light days had the most reps, and I actually found them the hardest, perhaps because I frontloaded to much, and had trouble rooting the working leg into the ground. Training too between 10 and 25 minutes, depending on how long breaks I used between sets. I had played around with the OA-/OAOLPU before, but never this focused. First week I was skeptical about the programming, volume seemed way to low to produce any adaptation, but 5x5 of light or medium and 5x3 of heavy (which is how I chose to increase) by week 6 was hard.
Conclusion: I got a great result from this minimalistic program, I assume, that a more fit and strong person could easily do this on top of something else (sans heavy pushing) like S&S or some barbell program. OAOLPU is a demanding skill, so it will task you if you are new to it. Would recommend it to a friend
Edit: Important to note, the left arm OAOLPU on the floor is an ABSOLUTE 1RM! This means, only when I am 100% fresh, very focused and a little bit lucky is this achievable for me, it doesn't mean, that I can now do OAOLPU on the floor (even with bad form) whenever I feel like it, that would require a lot more time and practise to achieve for me.
Result: My old 1RM was 20 cm elevation. After 6 weeks I retested and managed a single with left arm at 0 cm elevation (form was not up to the standards, but I got down and I got up with no bounce).
Review: I enjoyed the program as an alternative to the GTG method that Pavel advises (Karen mentions, that you can do GTG on off/alternative days, but I didn't do any). The program consists of light, medium and heavy days, one of the standard methodologies of Strong First of weaving the load. The light days had the most reps, and I actually found them the hardest, perhaps because I frontloaded to much, and had trouble rooting the working leg into the ground. Training too between 10 and 25 minutes, depending on how long breaks I used between sets. I had played around with the OA-/OAOLPU before, but never this focused. First week I was skeptical about the programming, volume seemed way to low to produce any adaptation, but 5x5 of light or medium and 5x3 of heavy (which is how I chose to increase) by week 6 was hard.
Conclusion: I got a great result from this minimalistic program, I assume, that a more fit and strong person could easily do this on top of something else (sans heavy pushing) like S&S or some barbell program. OAOLPU is a demanding skill, so it will task you if you are new to it. Would recommend it to a friend
Edit: Important to note, the left arm OAOLPU on the floor is an ABSOLUTE 1RM! This means, only when I am 100% fresh, very focused and a little bit lucky is this achievable for me, it doesn't mean, that I can now do OAOLPU on the floor (even with bad form) whenever I feel like it, that would require a lot more time and practise to achieve for me.
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