Who is currently doing Naked Warrior and what do you think?

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Kozushi

Level 7 Valued Member
Y'all who are currently following the Naked Warrior plan, what observations can you make about its benefits and challenges?
 

pet'

Level 8 Valued Member
Hello,

@Kozushi
I followed NW (with swings as a big pull, as described in the FAQ). I noticed several things:
> better balance
> better whole body stabilization (linked to balance so)
> better breathing control (breathing beyond the shield to maintain full tension during the move)
> better flexibility (especially the hip)
> a little bit of hypertrophy

For me and at the time, balance and hip flexibility were the 2 biggest challenges.

Kind regards,

Pet'
 

Marc

Level 6 Valued Member
I am currently following NW. However I cannot practice GTG troughout the day but rather do a dedicated session 5-6×/week. In addition to pistols and OAPU I do pullups 2-3×/week and abs 2×/week, grip work nearly every day.
I like it a lot. I can now do pistols and OAPU and use NW to upp my reps. I started out doing OAPU on an elevation (45cm) and pistols on a stool (22cm). Now that I can do legit pistols and OAPU I perform these mobes as often as possible because the free pistol and OAPU on the floor just feels different than the regressions. For me it seems to be better to perform the legit variations eveb if I do multiple sets of 1. Sometimes I still do OAPU on the 45cm elevation and airbourne lunge for easy days. But mist of the time I vary the volume e.g. 5x2, 10x1, 5x3 ...
I also found dead stop OAPU to be extremeley helpful, yet very intense, for learning the right tecnique and generating tension. The variation on knuckles is a beast, too.
 

Kozushi

Level 7 Valued Member
I am currently following NW. However I cannot practice GTG troughout the day but rather do a dedicated session 5-6×/week. In addition to pistols and OAPU I do pullups 2-3×/week and abs 2×/week, grip work nearly every day.
I like it a lot. I can now do pistols and OAPU and use NW to upp my reps. I started out doing OAPU on an elevation (45cm) and pistols on a stool (22cm). Now that I can do legit pistols and OAPU I perform these mobes as often as possible because the free pistol and OAPU on the floor just feels different than the regressions. For me it seems to be better to perform the legit variations eveb if I do multiple sets of 1. Sometimes I still do OAPU on the 45cm elevation and airbourne lunge for easy days. But mist of the time I vary the volume e.g. 5x2, 10x1, 5x3 ...
I also found dead stop OAPU to be extremeley helpful, yet very intense, for learning the right tecnique and generating tension. The variation on knuckles is a beast, too.
In a dedicated session, what sets and reps do you do?
 

wespom9

Level 6 Valued Member
Certified Instructor
I seem to have trouble practicing the OAPU at an elevated position...my feet tend to slip, and also I can't get into a good wrist position to really pack the shoulder. Any tips on how people managed this would be good to know!
 

pet'

Level 8 Valued Member
Hello,

@wespom9
Did you try some shoes (kind of minimalist shoes) and also fingerless gloves ?

Kind regards,

Pet'
 

wespom9

Level 6 Valued Member
Certified Instructor
@pet' I usually am barefoot when training. have tried my usual sneakers but that's actually worse.

I don't think gloves will help - maybe if I explain my predicament a little better. When on the floor, I can get my whole palm on the floor, and really "screw" my arms in, generating a lot of tension. I find at a higher surface, instead of being flat my hand is on the edge of a table or bench or whatever I've chose, and my palm is not flat against it to optimally create tension. Hopefully this description helps.
 

305pelusa

Level 6 Valued Member
As far as slipping, you'll just have to find something that has more friction. I couldn't, so I didn't work up to the OAPU through elevations. But if you can find something, you should be ok.

As far as the hand is concerned, you might not be able to "twist" the arm in a corkscrew way since most of your palm won't be on the object. However, as long as you keep the shoulder packed ("depressed") and the elbow tucked (brushing against the lat), then it's the same thing. The corkscrew is just as more intuitive way of teaching those things above.

3 cents
 

pet'

Level 8 Valued Member
Hello,

@wespom9
Creating friction depends on the surface type you are working onto. I worked my OAOL PU on a wooden floor. Then, I use some rubber bands (sandows) for instance.

Kind regards,

Pet'
 

Kozushi

Level 7 Valued Member
I'm getting somewhere with my Naked Warrior exercises. I can do 5 one arm pushups in a row now no problem and I'm getting more handy with my half pistols.

Thinking about it, the one arm pushup is for me equivalent to bench pressing 140kg, which is more than I have ever bench pressed. During a 1h pushup I'm loading 70kg roughly onto my one arm, so that's like 140kg if we are thinking of both arms being used at one time.

Since I'm getting pretty strong and able with my 40kg S&S routine I've been looking for add-ons, and I experimented with the C&P kettlebell move, but I think the bodyweight 1h pushup is much better a way to develop bent arm pressing power (which is something S&S kind of lacks, and Pavel points this out in the book.)

I've also just now ordered "Convict Conditioning" which simply looks like a very interesting read. I noticed the ads for it at the back of the Naked Warrior book for page after page. Intriguing!
 

305pelusa

Level 6 Valued Member
Thinking about it, the one arm pushup is for me equivalent to bench pressing 140kg, which is more than I have ever bench pressed.
A Pushup is roughly 70% of Bodyweight, and then you multiply by 2 to account for both hands. So if you can do a OAPU, you should theoretically be able to Bench 1.4 times your Bodyweight (140 kgs... I assume you weigh 100 kgs?).

I have found that carry-over to be almost too modest. First time I tried a BP, I got 1.5 times Bodyweight just from OAPU training. So you should definitely attempt 120-140 kg Benches. I think you'll find it doable!

I've also just now ordered "Convict Conditioning" which simply looks like a very interesting read. I noticed the ads for it at the back of the Naked Warrior book for page after page. Intriguing!
Oh god 0_o
 

Kozushi

Level 7 Valued Member
A Pushup is roughly 70% of Bodyweight, and then you multiply by 2 to account for both hands. So if you can do a OAPU, you should theoretically be able to Bench 1.4 times your Bodyweight (140 kgs... I assume you weigh 100 kgs?).

I have found that carry-over to be almost too modest. First time I tried a BP, I got 1.5 times Bodyweight just from OAPU training. So you should definitely attempt 120-140 kg Benches. I think you'll find it doable!



Oh god 0_o
Thank you for sharing your experience with the OAPU. I likely won't have the chance any time soon to try out the theory, so it's nice to hear it more than confirmed in your own real experience! I'm doing OAPUs instead of C&P kettlebell moves for my "bent arm strength" component of my strength building plan. It's exciting because I can get "bench strong" without a bench!

What is your review of the Convict Conditioning book? The bit that they had in the preview section at Amazon seemed like a fun read.
 

pet'

Level 8 Valued Member
Hello,

@Kozushi
I think that this theory would work because I benched without to much trouble my bdw + 10 kg (so about 71) a while ago. At the time, I was doing mainly high rep sets (5*30 with low rest) and was able to do 2 - 3 oap. It would be interesting to test it again since I do oaol pu with elevated feet.

Pretty sure your bench must be quite heavy then!

CC is a pretty good book, but some progressions are a bit tough. The pistol one is pretty achievable for instance. What moves are you planning to do with CC ?

Kind regards,

Pet'
 

Marc

Level 6 Valued Member
In a dedicated session, what sets and reps do you do?
I go always be feeling.
At the moment I am able to do 3reps of each move. A sample week might look like this:

Mo 6x3
Tu 5x2 with dead stop
We 10x1
Thu 5x5 oapu on 45cm elevation and airbourne lunge (easy day)
Fr off
Sat 6x2 with dead stop
Su 5x2

But every week is different. I usually start with a heavy day follow with a medium day, some light or medium days between the week to recover and then again more towards medium/heavy
 

Kozushi

Level 7 Valued Member
I go always be feeling.
At the moment I am able to do 3reps of each move. A sample week might look like this:

Mo 6x3
Tu 5x2 with dead stop
We 10x1
Thu 5x5 oapu on 45cm elevation and airbourne lunge (easy day)
Fr off
Sat 6x2 with dead stop
Su 5x2

But every week is different. I usually start with a heavy day follow with a medium day, some light or medium days between the week to recover and then again more towards medium/heavy
What I find remarkable about this is how we're talking about a very miniscule time commitment to build and maintain such a high level of strength. Very impressive!
 

Kozushi

Level 7 Valued Member
Hello,

@Kozushi
I think that this theory would work because I benched without to much trouble my bdw + 10 kg (so about 71) a while ago. At the time, I was doing mainly high rep sets (5*30 with low rest) and was able to do 2 - 3 oap. It would be interesting to test it again since I do oaol pu with elevated feet.

Pretty sure your bench must be quite heavy then!

CC is a pretty good book, but some progressions are a bit tough. The pistol one is pretty achievable for instance. What moves are you planning to do with CC ?

Kind regards,

Pet'
I'm actually going to read it more for entertainment and for little hints here and there about strength, and for the guy's experiences with training with no equipment and what that did for him. I am someone who does believe in "ancient secrets" which led me to study Classical literature - and I did in fact find "ancient secrets" there, LOTS of them, although not the kind of pop-culture type things that you'd expect like with mummies and so forth. The book description makes it seem like he's rediscovered some amazing secrets of strength development with no equipment - stuff perhaps well known amongst gymnasts 100 years ago but since kind of overlooked by generations spoiled by the amount of equipment they could access in gyms or at home. I have to assume he and Pavel had some interaction before the Naked Warrior book was devised, since the CC book is advertised heavily in it. Anyhow, it looks like a fun read!
 
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