Clusters do, dropsets can by dropping whatever load is associated with the exercise. The rep counts can get pretty high but that is common to a lot of calisthenics.Hello @North Coast Miller
Thank you very much for your time and all the details ! I am writting my routine on paper (I am kind of old school for some things).
I do not have access to plates or scalable weights. Do clusters and drop sets also work with calisthenics (or weighted calisthenics to a certain extent) even if this is less convenient and accurate ?
Leonidas is among us !
Usually, how much time do you dedicate to training ?
I just want to be like you when I grow up!! Publish your detailed program when you feel confortable about it!!
I was also considering buying a sandbag, any reccomendations? I travel a lot and it would be easier for me carry around empty sandbags and filling then in the different sites than carrying around kbs
My approach this block is based on a few common principles:
- initial effort should generate force as quickly as possible - don't ease into it.
- muscles should be trained at the longest length possible that still allows for good contraction force and includes the muscles you're targeting. This is very important as it improves strength across the entire ROM. Some compound movements require a little tweaking to get the posture right as the various muscle groups do not contribute equally throughout. Train at the longest muscle length you can manage that you feel activates the target muscle(s) sufficiently.
- use of stronger muscle groups to overload weaker or leverage disadvantaged ones. This cannot really be applied to Squat and DL. For those I keep tweaking the load to floor distance to recruit the best blend of motor units. Upper body movements are used in a DL or squat posture, using those movement patterns to overload the upper body muscles I'm working on.
- use of fast, blood flow encouraging movements between exercise selection, this can be sprinting in place or jumping rope as fast as possible with high knees.
- attempt to "hold" tension on inhale and increase it on exhale. The use of long hold Valsalva is not a good idea esp for hypertensive or pre-hypertensive such as yours truly. Generate some back pressure but keep the air moving.
12 seconds on (three exhales under load), 35 seconds off. The 1st exhale is a jolt, as hard as possible, 2nd exhale attempt to increase force to max, 3rd exhale use lower body to force the working joint open or to simply increase tension. This is a great way to keep one honest and "recalibrate" effort on the fly.
EG, crossover row begins from a partial DL posture, attempt to hinge up under tension - the hinge can easily overload the row, so either drive hard enough to create a slight eccentric or just enough force to keep the effort honest. When training lower body just try to keep increasing tension. Doing this from a low squat or stretched DL improves movement patterns and you'll really feel it in the quads and glutes.
Every movement gets hit with 5 work intervals followed by 2 jumprope/sprint intervals. I have two workouts that get alternated 4 times per week.
If you would care about press iso, Ive had a nice experience with pushing against door frame, esp for the initial phase of press.Simple as it is, I love it, best rig I've come up with and its quick and easy to change from one exercise to another!
I'm planning on switching from 12 foot strap to a 16 so I have more options at longer length. I did try it with the dowel behind the neck from a half squat and almost soiled myself ? , didn't feel like I was really hitting anything directly but my traps and my bowels! Am definitely going to take another look at it from a 1/4 squat, something where I'll have more leverage. I want to have the bar at about the first 1/3 of the pressing ROM - it won't be fun...If you would care about press iso, Ive had a nice experience with pushing against door frame, esp for the initial phase of press.
This obviously depends on your height vs. height of the doorframe.
Damn RepFitness don't ship internationally and its pretty cheap that 125-200 lbs sandbag compared with the one from Goruck...I'll keep looking on amazon at the moment are all under the 100 lbs.I use RepFitness, they're the best of the cheaper end bags. GoRuck is reputed to make the best overall bags.
Here is a write up of the current "program", used with the exercise pics I linked. Its real simple, but not easy. Whole body Isometrics are kind of like meditating - you read and read and at some point you just have to do it, no matter how alien it feels at first.
If you're UK or AU, Dingo has a great rep, mfg in Australia. To be honest almost any commercial bag is going to be OK. Get an automatic awl for repairs and go with whatever is available. Get a little heavier than you think you need.Damn RepFitness don't ship internationally and its pretty cheap that 125-200 lbs sandbag compared with the one from Goruck...I'll keep looking on amazon at the moment are all under the 100 lbs.
I did read your previous post wich is kind of interesting...soooo my journey to learn more about it begins!! interesting names like Brucee Lee or Dennis Rogers appeared..