Strong mobility

jef

I am a student of strength.
Certified Instructor
Tuesday 16th July
Light breathing. Mobility. Pistol. OLP-OAP. leg swings.

Conditioning
Strong endurance 060 (light snatches)
35 minutes.

Flexibility
Isometrics, front split work.

And also my first article published on StrongFirst. :)
 

jef

I am a student of strength.
Certified Instructor
Wednesday 17th July
Light breathing. Mobility. Pistol x 2. OLP-OAP x 2. leg swings.

Strength (light)
2KB press: (2 x 24kg) x 1 rep x 7 sets
Light, not stressful. Good, this the goal of a light day!
 

jef

I am a student of strength.
Certified Instructor
Thursday 18th July
Light breathing. Mobility. Pistol x 3. OLP-OAP x 3. Leg swings.

Conditioning
Strong endurance 060 (light snatches)
35 minutes. HR profile is not much better than last week. I will stay at this duration also next week and see how it moves.

Breathing
Oxygen advantage exercises.

Flexibility
Side split work. Loaded horse stances, isometrics.
 

jef

I am a student of strength.
Certified Instructor
Friday 19th July
Light breathing. Mobility. Pistol x 2. OLP-OAP. Leg swings.

Strength session
KB press: (28kg x 1, 2, 3, 4, 5) x 1, (28kg x 1, 2, 3, 4) x 4 :cool:
GTG style. Solid.
 

WhatWouldHulkDo

> 1k Posts
Nice article, @jef, and solid work on the half marathon. Really proof of the value of relative strength - you're strong enough that moving your body around just isn't that much effort. Definitely something to aspire to.
 
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jef

I am a student of strength.
Certified Instructor
Thank you @WhatWouldHulkDo
The starting point of this experiment what indeed this. If you are strong enough, a half-marathon is not a big deal, and a lot of specific training is not needed. Of course, you also have to "move well, then move often".
 

jef

I am a student of strength.
Certified Instructor
@mikhael
Porgressions are individual. It depends where you start from, and what feels the best.
Option 1.
In The Naked Warrior, Pavel uses elevated one-arm pushup. It is easy to scale. What I don't like with it is the hand position.
Option 2.
Start with two-hand pushups, and then reduce the weight on one hand by putting it away, on the side, everytime a bit further. The issue is that scaling is hard, as it is very hard to control the amount of help from the second hand.
Option 3.
Build the negative: active negative only pushup.

In all cases, it is a good idea to practice one-arm planks in both positions.

(I have an online course on the progressions for pistol and OAOLPU, but in French only).
 

jef

I am a student of strength.
Certified Instructor
Monday 22nd July
Light breathing. Mobility. Pistol. OAOLPU. Leg swings.

Move prep
Flexible steel program minimum @20kg

Strength session
Bench press: 65kg x 5, 5, 4, 4, 4
I stopped at 4 reps on the third set because I felt the for was slightly deteriorating. As my focus is technique, it does not make sense to do 5 reps if the last rep is not technically good.
Squat: 80kg x 5/3
Still back on the way up, slowly.

Flexibility
Leg swings.
Isometrics. Horse stance, 7 steps, 16kg.
Loaded straddle @8kg.
Tactical frog.

Breathing
OA exercices.
 

jef

I am a student of strength.
Certified Instructor
Tuesday 23rd July
Light breathing. Mobility. Pistol. OLP-OAP. Leg swings.

Conditioning
Strong endurance 060 (light snatches)
35 minutes.

Flexibility
Front split work. Isometrics.

Breathing
OA exercises.
 

jef

I am a student of strength.
Certified Instructor
Wednesday 24th July
Light breathing. Mobility. Pistol x 2. OLP-OAP x 2. Leg swings.

Strength (light)
2KB press: (2 x 24kg) x 1, 2, 3 / 3
18 reps total.

Mobility
Flexible steel program minimum @16kg
 

jef

I am a student of strength.
Certified Instructor
Thursday 25th July
Light breathing. Mobility. Pistol x 3.

Conditioning
Strong endurance 060 (light snatches)
35 minutes. Very good session today.

Flexibility
Isometrics. Loaded horse stance.
 

jef

I am a student of strength.
Certified Instructor
OLP-OAP: One leg pushup - One arm pushup.
Pushup with one leg elevated, but two arms. Both sides. Then the same with one arm, but two feet on the floor. Both sides.
It seems easy, but teaches balance and body connection for the OAOLPU.
 

jef

I am a student of strength.
Certified Instructor
Friday 26th July
Light breathing. Mobility. Pistol.

Strength
KB press: 28kg x 1, 2, 3, 4, 5, 1, 2
No time to do more, but at least, I got up to 5 reps in the first ladder, which was my main objective today.

Saturday 27th July
Conditioning
Strong endurance 060 (light snatches)
35 minutes.
My best session so far.
Maybe this is age-related, but when I keep at the same duration for two weeks, I have good results. When I force progress every week, it is getting worse.
 

jef

I am a student of strength.
Certified Instructor
Sunday 28th July
Light breathing. Mobility. Pistol x 2. Weekly test OAOLPU. Leg swings.

Monday 29th July
Light breathing. Mobility. Pistol x 2. OLP-OAP. Leg swings.

Move prep
Flexible steel program minimum @20kg

Strength
Bench press: 65kg x 5/5
Not as easy as I expected, as I tend to come back to a less than optimal technique when the weight starts to be noticeable, but I managed to keep good form for all 5 sets. I won't push more now, I will deload a bit and work back up with the focus on technique.

Prying goblet Squat + curls @24kg / 3
Barbell back squat: 60kg x 5, 70kg x 1, 85kg x 5/3

Relatively light and easy, buy some knee caving in. A big squat is not my objective at the moment, so I will deload the squat too and focus on my technique.

Flexibility
Loaded straddle, tactical frog.

Breathing
OA advanced exercises.
 

jef

I am a student of strength.
Certified Instructor
Yes, I do pistol and a variation of One-arm pushup everyday as part of my morning routine. This is not GTG, as it is only once a day, but daily practice for maintenance and technique.
I do 1 to 3 reps each side.
It is a way for me to keep perfecting the skill, easily.
 
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