Intervention Helper, Chapters 23 and 24

Let me summarize the basic points of Chapter 23 here:

My philosophy for strength training, and no surprise here, is based on three concepts:

1. Movements, not muscle
The Fundamental Human Movements

Push
Pull
Hinge
Squat
Loaded Carries
The “Sixth Movement” This is everything else from rolling, to half kneeling work, to lunges, and one arm. It also included torque, twisting, rotational and antirotational work.

2. “If it is important, do it every day, if it isn’t, don’t do it at all.” This is a quote attributed to wrestling Olympic Gold Medalist Dan Gable
If we know the moves, how do we decide “when” to do them? I argue: every day. In my approach, we will explore the basic movements in nearly every workout. With most athletes, the movement needs repeating far more than most people think. At the elite levels of track and field and Olympic lifting, the total number of full movements is simply staggering.

3. Repetitions…lots of repetitions.
I can’t say it any better than what I learned from a hearing impaired discus thrower that I worked with a few years ago. He had become very good and I asked him his secret. He took his right middle finger and twisted it over his right index finger. and then slapped it into his left palm. In sign language, it means “repetition.”

This chapter can stand alone, I believe.

Chapter 24 is a “learn by doing” chapter. I have noted, by the way, about where to find Ellington Darden throughout here, but the term Metabolic Conditioning was NOT invented in the past ten years like many think. Truthfully, nothing much new has been invented in fitness recently. We have been mastering “copy and paste,” perhaps.

More Swing/Push Up Combos:
Workout Option #1

Swings for 20 seconds
Pushups 6
Rest – 30 seconds
Repeat for 15 mins

* Per workout, increase pushups by 1

Workout Option #2

Swing 30 seconds
Rest 30 seconds

Repeat up to 15 minutes

Workout Option #3

At the top of the minute:

20 swings, 10 pushups, rest the remainder of the minute.
20 swings, 9 pushups, rest … and so on down to
20 swings, 1 pushup.

If you want to do 15 minutes start with 20 swings, 15 pushups.

Next time do 21 swings each time…

Workout Option #4

Swings 20
Gather yourself
Pushups 10

Finisher — Farmer walks

* Note: Instead of time, add sets

Workout Option #5

In your own time:

10 swings, 10 Goblet Squats (GS), 10 Pushups
10 swings, 9 GS, 9 pushups.
< down to>
10 swings, 1 GS, 1 pushup

Workout Option #6

Drive to a park you and …

On the minute:

1 Swing and 1 Push Up, then carry the weight to the top of the next minute
2 Swings – 2 Push Ups, carry the weight to the top of the next minute
Continue until you’re finished

Workout Option #7

Goblet Squat: “comfortable stop”***

Rest (length up to you)

Swing to comfortable stop -> Push Up to comfortable stop

Rest 45 seconds

Swing to comfortable stop-> Push Up to comfortable stop

Rest 45 seconds

Swing to comfortable stop-> Push Up to comfortable stop

Rest until you catch your breath

Goblet Squat to comfortable stop

Rest/Cool Down

(Optional Farmer Walk)

Workout Option #8
1 Push Up
1 Goblet Squat
10 Swings

2 Push Ups
2 Goblet Squats
10 Swings

3 Push Ups
3 Goblet Squats
10 Swings

4 Push Ups
4 Goblet Squats
10 Swings

5 Push Ups
5 Goblet Squats
10 Swings

Workout Option #9

5 Goat Bag Swings
5 Goblet Squats
5 Push-Ups
1 Ab-Roller Roll Out

Lather, rinse, repeat.

The point on Vitamin A will be a major part of my next book, working title “Reasonableness.” I constantly think “enough is enough,” but to get there is so hard to pin down.

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