Rocking pushups/OS

Geoff Neupert

Level 6 Valued Member
Beast Tamer
Hello,

@Geoff Neupert
Thanks for your answer !

Did you follow a specific format for these weighted crawls (time, distance, etc...) or was it more feeling-based ?

Kind regards,

Pet'
@pet' - Usually between 100 yards and 400 yards, depending on energy level on that particular day.

I'd typically take between 20 and 33 steps per leg, and call that a "set," and rest between 60-90s per set.

Once I got back into regular KB and BB training I kept doing them.

I noticed there's a "tipping point" for lack of a better term:

They only help your maximum strength so much. Then you need to actually work on your maximum strength and use these as "recovery" for max strength days. The max strength days then feed the crawling, making it feel easier, so you can load it even more.

This may or may not be obvious, but I thought I'd bring it up.

Finally, I think there is a point of diminishing returns. I crawled near daily - 6 out of 7 days a week for about 7 years. I'm done now. That was enough.

Hope this helps.
 

the hansenator

Level 6 Valued Member
I tried rocking pushups last night and enjoyed them. Would they have much carryover to regular pushups? Improving pushups is one thing I'm interested in just because I'm bad at them and I was looking at This article

Now I realize it's not so much the pushups themselves, they're just an indicator of other things. But I've also been reading that resistance training is good for the heart, and how do you reach a set of 40 pushups if you don't do pushups? So I thought it's as good a goal as any.
 

bluejeff

Level 5 Valued Member
I tried rocking pushups last night and enjoyed them. Would they have much carryover to regular pushups? Improving pushups is one thing I'm interested in just because I'm bad at them and I was looking at This article
Perhap someone more knowledgeable may correct me... but I would think that elevated rocking pushups would. You do a full pushup during those (unless I'm mistaken and you're supposed to rock back as you push?)
 

the hansenator

Level 6 Valued Member
Perhap someone more knowledgeable may correct me... but I would think that elevated rocking pushups would. You do a full pushup during those (unless I'm mistaken and you're supposed to rock back as you push?)
You do rock back as you pushup, and at the bottom position the hands are closer to the hips than a regular push up.

I found the rocking pushup challenges on YouTube and am on day three of the first one. Maybe I'll be able to answer my own question.

Rocking Pushup Challenge

Rocking Pushup Challenge Part 2
 

Michael Perry

SFG II, SFB
Certified Instructor
@pet' - Yes, it can be used as a standalone or mixed program.

I achieved those results from an 18 month period from September 2010 to April 2012.

I crawled 6 days a week, usually alternating between forward and backward crawling (mostly loaded with up to 200 pounds of chain).

Several days a week I did bodyweight work - pull ups, dips, and pistols, and their variations.

Zero kettlebell. Zero barbell.

After my experiment, I'd lost about 15-20 pounds of bodyweight, but my strength had actually INCREASED.

I did 4 sets of 10 double Cleans with a pair of 40s with 2 minutes rest. I'd not been able to do that when I'd been heavier. And without practicing my O-lifts, I was still able to Power Snatch 100kg from above the knee.

So yes, for the right people under the right circumstances, it can be a VERY powerful stimulus for both strength & conditioning.

Hope that helps.
Geoff, how do you feel about mixing crawling with KB Strong! ?
 

Geoff Neupert

Level 6 Valued Member
Beast Tamer
Geoff, how do you feel about mixing crawling with KB Strong! ?
@Michael Perry -

I think you need to first ask yourself the question, "Why?"

Why do you want to do that?

I think it's fine as long as YOU can recover.

I've found personally, since I started crawling back in 2010, that most crawling aided in recovery.

MOST.

Things like Backwards Uphill Crawling did not.

So you'll have to test it and see.

Hope that helps.
 

Michael Perry

SFG II, SFB
Certified Instructor
Thanks Geoff. I don't know that I want to do it actually. I was intrigued by your response to 'pet in which you described doing crawling alongside lots of bodyweight but no iron, so was curious as to how you'd view crawling and lots of iron.

I recently did ROP and aimed to follow it with KBStrong, but I'd also like to get myself back to a OAOLPU. Given the experience you described to 'pet, I was wondering whether crawling could help achieve this without the added stress of specifically training it. While I recover pretty decently for being nearly 60, training to rebuild the OAOLPU alongside Strong seems like a lot.

The first time I achieved the OAOLPU and pistol a few years ago, I was also training exclusively bodyweight, supplemented with crawling. Have also trained BW alongside doing barbell and kettlebell at times, but again, Strong seems like a lot to pair OAOLPU training with (pistol training probably ok).

Appreciate your thoughts and all you're sharing on the forum.
 

Geoff Neupert

Level 6 Valued Member
Beast Tamer
Thanks Geoff. I don't know that I want to do it actually. I was intrigued by your response to 'pet in which you described doing crawling alongside lots of bodyweight but no iron, so was curious as to how you'd view crawling and lots of iron.

I recently did ROP and aimed to follow it with KBStrong, but I'd also like to get myself back to a OAOLPU. Given the experience you described to 'pet, I was wondering whether crawling could help achieve this without the added stress of specifically training it. While I recover pretty decently for being nearly 60, training to rebuild the OAOLPU alongside Strong seems like a lot.

The first time I achieved the OAOLPU and pistol a few years ago, I was also training exclusively bodyweight, supplemented with crawling. Have also trained BW alongside doing barbell and kettlebell at times, but again, Strong seems like a lot to pair OAOLPU training with (pistol training probably ok).

Appreciate your thoughts and all you're sharing on the forum.
@Michael Perry - I have done LOTS of crawling paired with LOTS of iron.

Between October 2013 and February/March 2016 I trained Oly lifting 6 days a week, in the evenings. I also crawled early every morning - heavy loaded crawling, usually 100-200lbs of chain for 100-400 yards, depending on the day. Most of it was forward.

The training sessions were about 12 hours apart.

I wanted to push the envelope and see what I could handle. I handled it fine. Very well actually. But that was me.

Again, test it and see.

Hope that helps.
 

Mark Limbaga

Level 7 Valued Member
Elite Certified Instructor
@Michael Perry good questions.. IMHO, If you're aiming to regain or gain the OAOLPU as a side effect of crawling, slow crawling and working up to 5 minutes and if loaded crawling for 1-2 minutes with about 50 pounds is sufficient in my experience.

Like what Geoff mentioned there comes a point crawling becomes the workout, no longer the powerful assistance movement.

So you need to be clear if you want to get stronger in crawling or use crawling to unlock other movements :)
 

Michael Perry

SFG II, SFB
Certified Instructor
@Michael Perry - I have done LOTS of crawling paired with LOTS of iron.

Between October 2013 and February/March 2016 I trained Oly lifting 6 days a week, in the evenings. I also crawled early every morning - heavy loaded crawling, usually 100-200lbs of chain for 100-400 yards, depending on the day. Most of it was forward.

The training sessions were about 12 hours apart.

I wanted to push the envelope and see what I could handle. I handled it fine. Very well actually. But that was me.

Again, test it and see.

Hope that helps.
Thanks Geoff
 

Michael Perry

SFG II, SFB
Certified Instructor
Thanks Mark. Good one here:

"So you need to be clear if you want to get stronger in crawling or use crawling to unlock other movements"

For purposes of the present discussion, the latter.
 

Mawen

Level 1 Valued Member
I’ve looked into it for a it and I must say I’m very intrigued.
could anybody recommend a 5-15 min routine for off days? Kinda to compliment S&S?
 
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