Paul Disney
Level 5 Valued Member
Greetings everyone,
relevant demographics:
My name is Paul, I'm a 43 year old Federal Agent assigned to a US Embassy overseas. Height is 6'1", approximately 201, and I don't know my body comp. I first learned about kettlebells in 2006, and have been using them on and off since then, combined with on and off body weight movement
- injury history:
In 2012, I injured my right shoulder after a buddy tried introducing me to Krav Maga. I had orthoscopic surgery done in early 2013, and so far so good. Stayed away from Krav Maga...
- movement history:
I haven't had an FMS screening. I feel like my age is catching up to me in terms of creaking joints. My routines over the past 15 months have looked like this:
Simple and Sinister 8/31/14 to 1/13/15
Al Kavadlo 5x5 Body weight 2/2/15 to 5/4/15
Simple and Sinister: 5/11/15 to 10/12/2015.
Since October 14, I've been toying around with either a 5x5 program, or the following: 5 bw exercises I do for volume, then rest and repeat twice more.
I switched back to body weight from S&S because my knees were starting to hurt and it just feels better to do body weight movement at this point in my life. I haven't seen an SFG instructor to dial in my form yet. That'll be when I get back to the US for a little bit.
In all honesty, I'm not reaching my full potential in either. I just purchased a 32kg bell for future use.
- sports/competition history: Cross country runner in high school. Now, trying to keep up with my children on the soccer pitch! As stated above, I'm also a law enforcement officer, so I need to be able to go toe-to-toe with a subject if I need to.
Future goals:
1) lose 15 lbs.
2) start running again, not just to mindlessly jog 5 miles, but to eventually get somewhere quickly.
3) work up to 20 pull ups
Questions:
1) Al Kavadlo recommends doing bridge work. I'm still not sold on it, nor do I see bridge work mentioned in Strong First BW Standards. Can some one school me on this, please?
2) I don't want to simply do a boat load of body weight squats. I've started doing Bulgarians instead, working my way slowly (think continental drift) towards a pistol. Can I incorporate a few sets of sprints in every week as a finisher?
3) I've seen some progression standards that say do three sets of 40 of such-and-such an exercise, then move on to the next. Then there is the 5x5 scheme. Can someone recommend a better one, or confirm one of the two I'm using is good?
4) As of now, I cycle from kettlebells to body weight. Can someone give me some hints as to combining the two for a good all around program?
5) How important is stretching at the end of a work out?
It's a lot of questions, but hopefully someone has the time. I appreciate it.
Paul
relevant demographics:
My name is Paul, I'm a 43 year old Federal Agent assigned to a US Embassy overseas. Height is 6'1", approximately 201, and I don't know my body comp. I first learned about kettlebells in 2006, and have been using them on and off since then, combined with on and off body weight movement
- injury history:
In 2012, I injured my right shoulder after a buddy tried introducing me to Krav Maga. I had orthoscopic surgery done in early 2013, and so far so good. Stayed away from Krav Maga...
- movement history:
I haven't had an FMS screening. I feel like my age is catching up to me in terms of creaking joints. My routines over the past 15 months have looked like this:
Simple and Sinister 8/31/14 to 1/13/15
Al Kavadlo 5x5 Body weight 2/2/15 to 5/4/15
Simple and Sinister: 5/11/15 to 10/12/2015.
Since October 14, I've been toying around with either a 5x5 program, or the following: 5 bw exercises I do for volume, then rest and repeat twice more.
I switched back to body weight from S&S because my knees were starting to hurt and it just feels better to do body weight movement at this point in my life. I haven't seen an SFG instructor to dial in my form yet. That'll be when I get back to the US for a little bit.
In all honesty, I'm not reaching my full potential in either. I just purchased a 32kg bell for future use.
- sports/competition history: Cross country runner in high school. Now, trying to keep up with my children on the soccer pitch! As stated above, I'm also a law enforcement officer, so I need to be able to go toe-to-toe with a subject if I need to.
Future goals:
1) lose 15 lbs.
2) start running again, not just to mindlessly jog 5 miles, but to eventually get somewhere quickly.
3) work up to 20 pull ups
Questions:
1) Al Kavadlo recommends doing bridge work. I'm still not sold on it, nor do I see bridge work mentioned in Strong First BW Standards. Can some one school me on this, please?
2) I don't want to simply do a boat load of body weight squats. I've started doing Bulgarians instead, working my way slowly (think continental drift) towards a pistol. Can I incorporate a few sets of sprints in every week as a finisher?
3) I've seen some progression standards that say do three sets of 40 of such-and-such an exercise, then move on to the next. Then there is the 5x5 scheme. Can someone recommend a better one, or confirm one of the two I'm using is good?
4) As of now, I cycle from kettlebells to body weight. Can someone give me some hints as to combining the two for a good all around program?
5) How important is stretching at the end of a work out?
It's a lot of questions, but hopefully someone has the time. I appreciate it.
Paul