Row and Tabata class Monday at 8:15 and 12:15
I had a couple of people ask what more advanced movements this basic gymnastic strength and mobility is preparing us for. In some ways, I don’t even want to discuss this since it’s such a long term endeavor to be able to perform even the most basic gymanstic positions and exercises. We may be able to strengthen and build muscle tissue relatively quickly, but stretching and strengthening connective tissue takes months. If we really want to see some significant increase in our bodyweight strength, then we need to start looking at progress over a year, rather than six, eight, or twelve week blocks…
Having said that, let’s look at where an individual might be able to go with this stuff… If they were to be committed to 2-3 years of consistent and focused training!
Hollow Rock = Front Lever
Plank = Straddle Planche
Push-ups = Hollow Back Press
Ring Rows = Rope Climb
Tuck-ups = Manna
Russian Twist = Side Lever
Of course, this is with one arm and performed by the legendary John Gill!!!
Deck Squats = Pistols
For those of you who look at this stuff and think “Never… That just ain’t me!” I totally understand where you’re coming from. Being an inflexible 6’3″ 40 year old, I look at things like the manna and my first impluse is “No freaking way!” But, it doesn’t really matter how I feel right now… We just train for the positions and do our best. If I never pull off the manna, then I’ll be okay, but I can still train my shoulders into the best extension that I have the ability to. I can master the push-up and handstand on the way to trying to learn a Hollow Back Press. I absolutely have to work on my hip, knee, and ankle flexibility for the rest of my life… So why not do that with the goal of a perfect pistol even though I have struggled with that movement for well over five years now!!!
We train like athletes in the gym so that we can go into the amazing playground that we have in our backyard to play hard and then come home safe and ready to do it again the next day. We work hard day in and day out so that one day we will surprise ourselves when we do something that we previously thought impossible.
Are hollow rocks fun? Is eating to support your training easy? Are ring rows sexy and exciting? No, no, and no!!! Do it anyway…
If you have any questions, please ask this 86 year old woman.
1 Minute hollow rock – 30 seconds table
1 Minute forearm plank – straddle reverse hyper, 5 reps
45 seconds push ups – xiaopeng backward, 5 reps per side
45 seconds incline row – arching lat stretch, 30 seconds each arm
4 Rounds for each couplet
Three Rounds of:
10 Kettlebell snatches per arm
Run 800 meters
Rest one minute between rounds