Neuro-Bob
Level 10 Valued Member
Hello all-
I’m looking for input on the program concept pasted below.
A certain relative, knowing my interest in physical culture, is looking for me to create a strength routine for him. Initially I would just point him to an established one, but he partially wants it to be created by me as a way of making it special.
GOAL: the standard “build strength” shrug that anyone responds when they aren’t 100% sure what they want, but know they need something. I’d like to stick with strength in general, especially based on the discussions of older people and what’s most important.
REQUIREMENTS:
-30min or less
-absolutely no equipment (“that will help me do it even when I travel for work, reduce excuses”)
-Step by step, do this now, follow me kind of plan that doesn’t require much thought
THE PERSON:
-approximately 55
-avid biker/runner before cancer
-cancer free about 1 year, but had a relatively new treatment so nobody really knows how to recover from it
-walks vigorously regularly
-did (or does?) some pilates regularly post-cancer
CONCERNS:
-my concept may be too loose on progressing still
-have I put too much or too little
-progress is via rep styles as opposed to sets/reps, not sure whether that is good (it’s just something that worked really well for me personally)
THE CONCEPT:
I’m looking for input on the program concept pasted below.
A certain relative, knowing my interest in physical culture, is looking for me to create a strength routine for him. Initially I would just point him to an established one, but he partially wants it to be created by me as a way of making it special.
GOAL: the standard “build strength” shrug that anyone responds when they aren’t 100% sure what they want, but know they need something. I’d like to stick with strength in general, especially based on the discussions of older people and what’s most important.
REQUIREMENTS:
-30min or less
-absolutely no equipment (“that will help me do it even when I travel for work, reduce excuses”)
-Step by step, do this now, follow me kind of plan that doesn’t require much thought
THE PERSON:
-approximately 55
-avid biker/runner before cancer
-cancer free about 1 year, but had a relatively new treatment so nobody really knows how to recover from it
-walks vigorously regularly
-did (or does?) some pilates regularly post-cancer
CONCERNS:
-my concept may be too loose on progressing still
-have I put too much or too little
-progress is via rep styles as opposed to sets/reps, not sure whether that is good (it’s just something that worked really well for me personally)
THE CONCEPT:
- To be done any day you feel fresh
- Start with a warmup, choose one of:
- Original Strength Daily Reset https://originalstrength.net/2015/04/20/simple-daily-reset-restoration-plan
- Alan Thrall’s Daily Mobility
- Selection from Super Joints
- 5min of crawling
- Turkish getups 5 each side
- Hold a cup of water
- Or balance a shoe on a fist
- Strength
- Box pistol and Wall one arm push-up
- Singles only
- 2-3 singles each limb per day maximum
- 1min rest (or 20-30 breaths) between each single, at least
- Stay at one elevation until moved through all reps styles
- When comfortably at final style, change elevation
- Example:
- One arm push (left)
- rest 1 min (20-30 breaths)
- one arm push (right)
- rest 1 min (20-30 breaths)
- Rep styles
- Hold on top position
- Negative only
- Negative to bottom hold
- Full rep top down
- Full rep top down with pause points
- Full rep Bottom up
- Full rep bottom up with pause points
- Full rep top down ending with negative
- Full rep top down end with negative to bottom hold
- Box pistol and Wall one arm push-up
- One round of core
- Hollow hold
- Dead bugs
- Superman
- Plank progressions
- “Top of push-up” position
- Hands close together
- Top push-up, one leg
- Hands close, one leg
- Top push-up, one arm
- One arm, one leg
- Then go for a walk
On a day where you crave variety, just do Habitual Strength Routine from Original Strength- Start lying on back
- Roll over to stomach
- Push-up
- Comfortably move to bottom squat position
- Stand up
- Squat down
- Comfortably move to push-up position
- Lower to stomach
- Roll over onto back
- Repeat for 10 minutes
@Jak Nieuwenhuis @offwidth @pet' @305pelusa