User 7569
Guest
hello everyone, 2 months out from my first post Getting the Most Out of The Naked Warrior
Overall, some NW progress from the past 2 months:
can now do a full, clean pistol on both legs. 5-6 on the left and 2-3 on the right.
can pistol a 35 bell on the left leg, don't know how much on right
dead lifted 235 for a single in the gym (PR) (not NW specific progress, just showing that my absolute strength is currently higher than it has ever been without practicing the deadlifts for 6 months) just doing NW style calisthenics and swinging a couple times a week
and I can do a good OAPU on my right side now.
left arm is capable of a strong plank but not strong on a full OAPU as the right
I can also do some weird balance stunts with the pistol now, including holding really long pipes / boards and pistoling with them
frame/muscles haven't changed much but i'm a bit leaner and a LOT stronger
This is just a testimonial from someone who couldn't do a single pistol or OAPU (and was quite weak besides that) a little less than 5 months ago. The naked warrior really works even if you mix it with other stuff (bastardize it), and take frequent layoffs that last for 1-2 weeks!
I've been doing a few different things the past couple months, but mostly focusing on swings, rows/pull ups, pistols, and lots of varieties of 2 handed pushups, with very little else, besides some support/mobility/flexibility and a few ab drills.
So I think I got my OAPU a little differently, since I didn't keep going down in elevation. I actually loathe OAPU on an elevation. Yup, loathe. I mean it. My feet always slip, the groove isn't the same, the box is never right, and there is a weird groove that doesn't quite ever match the real thing.
I got pretty good at 2 armed varieties though for the past couple of months though, including diamonds, elbows in pushups, hindus, TRX pushups, and pushups on blocks, mostly. I'm still gonna do some two armers every day even if it just for mobility purposes, but now that I can do OAPU on the ground I'd like to keep greasing that particular groove since it worked so well on the pistol.
That being said, i would like some help with my OAPU now that I can do singles on the right side..
The left side is much stronger than when I made that post a couple months ago, but it still isn't capable of the full OAPU
I'd like to keep riding the negative/planking on the left and doing singles/planking/negative on my right arm until those singles become doubles. That's what I did when I first became capable of doing 1 pistol on my left leg and it seemed to transfer over to my right in some ways..not sure how that worked out, but once I got a pistol on my left the right came along easily about 2 weeks later with relatively little practice..
I actually got the idea of working the plank and the negative from on this form, from @Kosushi, and it really works.
Summary Question:
How can I keep improving my OAPU on the left and right side by riding the negative and doing singles/partial reps?
Meaning, I don't want to "burn out on a diet of max singles", but I don't want to work elevations and I'd like to give the 2 armers a rest for a while, leaving them to mobility work for the time being..
.. was thinking of limiting myself to 6 singles / negatives per day on each side for the OAPU, done as instinctively as possible.
Pistol work is still going swimmingly. TNW really revs up once you can do a complete rep of each exercise on each limb.
I'd be open to doing TGU a couple of times a week for 5 minutes if it would improve my OAPU.. a little confused on how they relate..
OAPU at an elevation on the TRX are pretty nice, as are one arm / 2 arm rows.. I could incorporate those as well...
also any tips on keeping my feet pain free doing OAPU would be appreciated.. the tennis ball works but the OAPU on the right make my left foot super tight and a little sore..
Apologies for the length, this forum is a gem and has done more for my strength in 2 months than the rest of the internet combined. I feel as though using it is a privilege.
Overall, some NW progress from the past 2 months:
can now do a full, clean pistol on both legs. 5-6 on the left and 2-3 on the right.
can pistol a 35 bell on the left leg, don't know how much on right
dead lifted 235 for a single in the gym (PR) (not NW specific progress, just showing that my absolute strength is currently higher than it has ever been without practicing the deadlifts for 6 months) just doing NW style calisthenics and swinging a couple times a week
and I can do a good OAPU on my right side now.
left arm is capable of a strong plank but not strong on a full OAPU as the right
I can also do some weird balance stunts with the pistol now, including holding really long pipes / boards and pistoling with them
frame/muscles haven't changed much but i'm a bit leaner and a LOT stronger
This is just a testimonial from someone who couldn't do a single pistol or OAPU (and was quite weak besides that) a little less than 5 months ago. The naked warrior really works even if you mix it with other stuff (bastardize it), and take frequent layoffs that last for 1-2 weeks!
I've been doing a few different things the past couple months, but mostly focusing on swings, rows/pull ups, pistols, and lots of varieties of 2 handed pushups, with very little else, besides some support/mobility/flexibility and a few ab drills.
So I think I got my OAPU a little differently, since I didn't keep going down in elevation. I actually loathe OAPU on an elevation. Yup, loathe. I mean it. My feet always slip, the groove isn't the same, the box is never right, and there is a weird groove that doesn't quite ever match the real thing.
I got pretty good at 2 armed varieties though for the past couple of months though, including diamonds, elbows in pushups, hindus, TRX pushups, and pushups on blocks, mostly. I'm still gonna do some two armers every day even if it just for mobility purposes, but now that I can do OAPU on the ground I'd like to keep greasing that particular groove since it worked so well on the pistol.
That being said, i would like some help with my OAPU now that I can do singles on the right side..
The left side is much stronger than when I made that post a couple months ago, but it still isn't capable of the full OAPU
I'd like to keep riding the negative/planking on the left and doing singles/planking/negative on my right arm until those singles become doubles. That's what I did when I first became capable of doing 1 pistol on my left leg and it seemed to transfer over to my right in some ways..not sure how that worked out, but once I got a pistol on my left the right came along easily about 2 weeks later with relatively little practice..
I actually got the idea of working the plank and the negative from on this form, from @Kosushi, and it really works.
Summary Question:
How can I keep improving my OAPU on the left and right side by riding the negative and doing singles/partial reps?
Meaning, I don't want to "burn out on a diet of max singles", but I don't want to work elevations and I'd like to give the 2 armers a rest for a while, leaving them to mobility work for the time being..
.. was thinking of limiting myself to 6 singles / negatives per day on each side for the OAPU, done as instinctively as possible.
Pistol work is still going swimmingly. TNW really revs up once you can do a complete rep of each exercise on each limb.
I'd be open to doing TGU a couple of times a week for 5 minutes if it would improve my OAPU.. a little confused on how they relate..
OAPU at an elevation on the TRX are pretty nice, as are one arm / 2 arm rows.. I could incorporate those as well...
also any tips on keeping my feet pain free doing OAPU would be appreciated.. the tennis ball works but the OAPU on the right make my left foot super tight and a little sore..
Apologies for the length, this forum is a gem and has done more for my strength in 2 months than the rest of the internet combined. I feel as though using it is a privilege.
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