wilmarzop
First Post
Looking at the amount of work, it looks like most days should be in the 45-60 minute range. roblox tutorials mobdro
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Lotto
Level 6 Valued Member
Can anybody help me with the programming for a 4 times a week AoW program? I understand Workout 1: pistol/pull Workout 2: pull/push Workout 3: push/pistol. I can't work out what work out 4 would be. I am really poor at understanding programming and literally need things made really obvious for me. Owners of the book will understand what I mean here, if I went back to 1/2 for Workout 4, then the following week would I do an additional 2/3 then the third week an additional 3/1 to"balance" things?
Jose Manuel
Level 4 Valued Member
Yes, workout 4 would be 1/2 again, and the following week would start with 2/3, and so on.
Kind regards.
Kind regards.
Cearball
Level 6 Valued Member
I think I know what you mean.
Yes with 4 workouts a week you will end up doing the same workout twice but each week that repeated workout changes as you are just rotating through the exercise pairings.
Week 1= 1/2, 2/3, 3/1, 1/2
Week 2=2/3, 3/1, 1/2, 2/3
Etc,
Long term over months it won't matter in terms of balancing things out
Lotto
Level 6 Valued Member
@Jose Manuel and @Cearball thank you very much for your input. It is clear to me now what to do. I wish when programs were written for variable splits the programmer would show the full cycle to prevent FAQ and lost in translation issues. This is what made S+S attractive to me. Minimalistic program with clear and concise layout of programming. Minimal programs shouldn't minimise the program layout assuming people have the ability/experience to see how a program is intended to continue. I did my first session today and found it enjoyable, I managed it during my 45 minute lunch break outdoors using a rope over a tree branch for the "TRX" variations. I'll run it for 4 weeks 4 times a week with no other program on the go.
Cearball
Level 6 Valued Member
Changed my training.
Just an update.
Still inspired by Tom Furman's Armour of war I have been doing a free style program from "Train for Life" called "NAK: minimalist freestyle programme".
It's heavily inspired by Pavel & it's essentially Naked warrior with AOW bodyweight progressions with swing/clean days & LSD cardio.
I haven't bothered adding the purposeful cardio other than walking for fun & some X trainer work.
Really enjoying it & it's helped me get some motivation back.
Just an update.
Still inspired by Tom Furman's Armour of war I have been doing a free style program from "Train for Life" called "NAK: minimalist freestyle programme".
It's heavily inspired by Pavel & it's essentially Naked warrior with AOW bodyweight progressions with swing/clean days & LSD cardio.
I haven't bothered adding the purposeful cardio other than walking for fun & some X trainer work.
Really enjoying it & it's helped me get some motivation back.
Lotto
Level 6 Valued Member
@Cearball.
Did you loose motivation with AoW? I'm in my final week of a 4 week, 4 workouts a week block. I've noticed upper body strength gains, not so much the lower body on the pistols. Perhaps on the next cycle I will need to choose more taxing variations.
Any chance of a link? Sounds interesting.
Did you loose motivation with AoW? I'm in my final week of a 4 week, 4 workouts a week block. I've noticed upper body strength gains, not so much the lower body on the pistols. Perhaps on the next cycle I will need to choose more taxing variations.
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Train For Life - Tom Furman Fitness
There are two drivers. Inspiration and desperation. They create many things, but one of the most important is resourcefulness. Train for Life is from my journey. It’s a process and not a destination. It’s my attempt at being resourceful under the umbrella of minimalism. How to apply adequate...
www.tomfurman.com
Lotto
Level 6 Valued Member
Cearball
Level 6 Valued Member
Basically the workouts were just feeling like a chore.
Getting covid contributed aswell to that though I feel.
Cearball
Level 6 Valued Member
Yeah right at the back.
I think the flexibility of the program with less pressure has resulted in me training more.
Stefan Olsson
Level 4 Valued Member
No one (?) has mentioned Tom's book Combat Rok. An absolute gem! My favourite by far!
It build on the Isaac Hayes template, heavy, medium and light. Primarily bodyweight excercises push, pull, leg, fold, hinge and static holds like horse stance.
The book is a history lession in combat and bodyweight.
Has anyone done it?
It build on the Isaac Hayes template, heavy, medium and light. Primarily bodyweight excercises push, pull, leg, fold, hinge and static holds like horse stance.
The book is a history lession in combat and bodyweight.
Has anyone done it?
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Guest
I havent tried it but from your description it sounds like something i have been thinking about to trying.
Some kind of mix of BW training and Geoff Neupert.
Squat, push, pull, hinge. Ladders and heavy light medium.
Stefan Olsson
Level 4 Valued Member
Dont want to give away to much but..
Monday (heavy)
Bodyweight Push/pull ladders or supersets.
Legs + static holds
Tuesday (medium)
Hinge and fold progressions
Wednesday (light)
Aerobic day
Thursday
Rest or repeate
Any combat activity or Martial arts can also fit within the template depending on your focus.
I have probably forgot something. Im only on my forth read through
Gepet
Level 4 Valued Member
Question from someone who owns AoW: What are the primary adaptations one might expect from running it? Multiple low-rep sets of fairly high-intensity exercises with relatively short rest (~60-90s off the top of my head, could be wrong). If it was pure strength, I would expect it to have longer rest. Is it strength endurance? I think some have described it in the past as a BW Bear protocol - is that accurate? Is hypertrophy one of the main outcomes you can expect from it?
Cearball
Level 6 Valued Member
I'm sure he says stick to more stable progressions & add weight for hypertrophy.
Gepet
Level 4 Valued Member
You are right about that! Just curious about the intention of the program as was designed - was it meant to be a blend of strength (low reps) and hypertrophy (lowish multiple sets) through the use of movements that require stability?
Cearball
Level 6 Valued Member
Pretty sure no.
More about tension based body knowledge.
High tension, low rep, multiple set.
The reason it may add muscle is because there are short rests & multiple sets.
This can be added by choosing the shortest rest periods & choosing stable exercise & adding weight like a normal push up with a weighted backpack.
If course there are ways to bias the programme even more towards hypertrophy but if you did you aren't doing the programme technically.
TrailNRG
Level 6 Valued Member
@Gepet, what are your goals? Tom has a few good programs between AoW, Seasons of Temper, etc. A personal favorite is AoW + S&S as described here: Synergy. When 1 + 1 = 3 - Tom Furman Fitness
That combo leaned my legs down and added some shoulder, upper back and arm mass when paired up with a weight vest. I'm currently running Wendler's Walrus with a Q&D session once per week that's been very effective for me.
Cearball
Level 6 Valued Member
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