Fitness training chaos theory

[pierinifitness]

I like this article:

www.strongfirst.com/introducing-the-strongfirst-wod/

[brothersteve]

Great article for New Years resolution. I've fallen victim to what it says at the end about 'mindless workouts'. Those are the times when I want to do something, but not full out.

When I was really into weights and on a strict diet and routine, friends would come up to me and joyfully tell me they were now 'working out'. I would ask what they were doing and they would tell me (it was usually a hodge-podge of cal's weights, running) and then I would ask "what are you looking to do?", thinking they would say lose fat, getting bigger arms/chest, etc. Most times their response to my question was a look of confusion. They would ask what I meant, that they were 'working out' and the conversation would end. Months later when they had no results because of ,no plan, they would see me bench 275 for 8 and ask how I could do that at 190 lbs I would say, just work out.

Like Arnold always said, you need a mapped out plan to get where you want to go on the journey (something like that).

[brown43]

I will roll the dice for exercise selection. Unless, I roll a 7 or 11, I will do my scheduled exercise which is 20 minute Body for Life interval run or the whole body, one set, with dumbbells and weights, 8-12 reps, 2 positive and 4 negative or 1 positive or 2 negative from Living longer stronger by Ellington Darden.



If I roll a 7 or a 11(about 24% chance), then I roll the dice again for an exercise.



Do for a maximum period of 45 minutes! REST 20 minutes, then do another 45 minutes at max exercise period. The HORMONAL levels will stay high!



RECORD in a training log, number of repetitions you accomplished in 45 minutes, then a 20 minute break/rest, and then finally record additional reps in another 45 minutes.



ROLL THE DICE!



2- Dyna flex (Mike Marvel) five seconds, isometrics and squat thrusts (pyramid of 10 reps)

3 -Escalating Density Training/20 minutes/ max number of squats or/lunges and military presses and Run/walk in place on the rebound on the mini-trampoline for 20 minutes

4 -3 weight lifting exercises: push up (weighted vest), seated row, and a military press(use Bodylastics bands and bar) + GPX Run (5 min warmup/5 min 85% Max heart rate/5 minutes cool-down)

5 -Jump Rope/20 minutes (interval type of exercise) and PUSH PRESS, with a duffel bag filled with 2.5 and 5 lbs weigns for one set, 8-12 repetitions

6 -Competitive Edge (circuit training) and cardio(Jump Rope between exercises, and Bench Step at the end for sustained cardio) and then one set of negative pull-ups, up to 4 seconds, then switch to positive pull ups when you reach 12 pull-ups , on the negative pull-up. Grip work: towel twist, both ways and ball squeeze for 1 second positive grip, and 2 seconds negative to failure.

7 -Wittenberg Isometrics (10 seconds) and run/walk in place, for 20 minutes, with rests as required.

8- 3X(circuit training for 3 circuits) (push ups, sit ups, chin ups, and triceps dips)+ 30 minute walk/run

9- Bench Step up/30 minutes/steady state+ 20 rep squat

10- 5 weight lifting exercises: squat, upright row, military press, bicep curl,(Lifeline resistance tubing and bar) and a push up ((weight vest )+ slide board for 20 minutes (30 secs work/30 secs rest)

11 -Deck of Card(push-ups: red and squats: black) and then kettlebell swing or hop form let to right using tea for two song rhythm for 15 minutes

12 -Extra Challenge!!!3 mile walk (3mph to 3.5 mph)(unusually long and difficult and is the hardest workout) AND Deadlift (1 set/8-12 reps/rest-pause tempo)((extremely difficult!!!)

[Michael]

Pierini I like that article also. Here's a question that I'd be interested in hearing some opinions on. I've thought about this in the past. If the longer Your repeat an exercise, the less effective it gets. Why should You practice to get good at an exercise?

[pierinifitness]

Jan 7, 2021 19:23:11 GMT Michael said:

Pierini I like that article also. Here's a question that I'd be interested in hearing some opinions on. I've thought about this in the past. If the longer Your repeat an exercise, the less effective it gets. Why should You practice to get good at an exercise?

Michael, I think completing it faster, more reps or heavier load keeps it different and makes it chaos fitness training. This is how I train and why I measure and journal.

[Michael]

Yeah, I understand what You're saying. Also, it is a slight variation of the exercise. The question I got from the beginning of the article from the law of accommodation and the law of specific adaptations to imposed demands. I was actually saying/asking, why should You do the same exercise if it gets less effective the longer You repeat it? Maybe it's a stupid question but I always think about wear and tear. Also, You get stronger in that exercise but You're only going to get so strong in that exercise. How much does this carry over to other things? Just thinking out loud.

[pierinifitness]

Michael, whether it’s good or bad, I live a pampered life and the training I do far exceeds what’s needed for this life. I look at what I do as cardiovascular conditioning for a healthy heart and respiratory system.

I think, because we have a head loaded with brains and experiences, we know how to stay below the wear and tear danger threshold. Check back with me in twenty years and I’ll tell you if I think I did a good job in that department.

[Michael]

, unfortunately, I learned how to stay below the wear and tear threshold a little too late work-wise. , again, I get what You're saying but that wasn't the way I expected You to answer it. But that's ok. I'm kind of at a crossroad with my exercise sessions because of a knee injury. Always appreciate Your insights.

[Dave Reslo]

Jan 7, 2021 22:35:29 GMT Michael said:

Yeah, I understand what You're saying. Also, it is a slight variation of the exercise. The question I got from the beginning of the article from the law of accommodation and the law of specific adaptations to imposed demands. I was actually saying/asking, why should You do the same exercise if it gets less effective the longer You repeat it? Maybe it's a stupid question but I always think about wear and tear. Also, You get stronger in that exercise but You're only going to get so strong in that exercise. How much does this carry over to other things? Just thinking out loud.

I agree, although I suspect there are certain aspects (perhaps bone density) where sticking with one exercise will continue to yield progress. 
I read something once that after a while people who squat frequently start to use the assistance muscles less, if that's true then surely the carryover to anything outside squatting will drop off  dramatically.

[Michael]

Jan 8, 2021 22:41:18 GMT Dave Reslo said:

Jan 7, 2021 22:35:29 GMT Michael said:

Yeah, I understand what You're saying. Also, it is a slight variation of the exercise. The question I got from the beginning of the article from the law of accommodation and the law of specific adaptations to imposed demands. I was actually saying/asking, why should You do the same exercise if it gets less effective the longer You repeat it? Maybe it's a stupid question but I always think about wear and tear. Also, You get stronger in that exercise but You're only going to get so strong in that exercise. How much does this carry over to other things? Just thinking out loud.

I agree, although I suspect there are certain aspects (perhaps bone density) where sticking with one exercise will continue to yield progress. 
I read something once that after a while people who squat frequently start to use the assistance muscles less, if that's true then surely the carryover to anything outside squatting will drop off  dramatically.

That makes sense. I did not think about that, Thanks.