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Post by kraut ᚲᚱᚨᚢᛏ on Apr 8, 2022 10:43:02 GMT
Day 10Yesterday, I increased the standing time in Zhan Zhuang to 25 minutes. 5 minutes in each position, and it's notably easier for me to do than, let's say, three weeks ago. Since I've been into isos for much longer, I can only assume that my increased endurance and strength in Zhan Zhuang is the result of combining isos with chi gong. I'm a Reiki practitioner (rank 1), and ever since my initiation a few weeks ago, my hands are really warm. Now, when I'm "standing" (practicing Zhan Zhuang), the warmth is really intense at times. I'm guessing this has to have some nice carry-over to Reiki and healing/laying on hands in general. Other things I'm noticing
I literally feel much fresher and relaxed now, even with all the enormous psychological pressure I'm under (emigration to another continent/culture/language, and the fear of an encrouching nanny "state" (the European Union) that I suspect will do everything in its power to gain total control over us. I'm a long-time meditator, but I have never felt better than now, even though I'm not doing sitting meditation any more, but chi gong and tai chi exclusively. I've never been what you might call massively muscled, but I have become noticeably more muscular. Interestingly, this doesn't show on the scale (which I'm only using maybe once every two months), but in the way I look. This might be purely subjective, however, but I think my mirror self looks more buff. Not that this has any priority for me at this stage in my life (I'm 51), but it's a nice side effect of isometrics and Zhan Zhuang. One more thing: I wrote yesterday that the dice seem to love me. Still true. Today is yet another workout day: isos, two minute holds @40 percent.
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Post by kraut ᚲᚱᚨᚢᛏ on Apr 9, 2022 8:49:22 GMT
Day 11
Guess what? The dice wanted me to work out today, too. I told them to fuck off. Today is a lazy day, and I fully intend to be lazy, apart from doing chi gong, which I've come to adore, really.
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Post by fredhutch on Apr 9, 2022 12:41:26 GMT
One thing I learned for ZZ from Richard Mooney is to slap both bubbling well points one hundred times before standing, at least in theory if you activate the bubbling wells more than usual you will pull in more energy from the earth.
Yesterday just for fun I tried the first posture of Korean GiCheon, which I last did about ten years ago. Held it for all of eight seconds. You can find Gi Cheon videos on YouTube. One of their other favorites is to stand waist deep in an ice-cold mountain stream, this is supposed to force your body to send more energy to the lower dantian. Koreans are tough.
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Post by kraut ᚲᚱᚨᚢᛏ on Apr 9, 2022 15:04:34 GMT
(still Day 11) fredhutch mentioned something that is of major interest to me as a combatives instructor: He used to be a Heavyhander, but then he switched to Zombie Fighter Jango workouts. In a self-protection situation, you need both power, speed and endurance because the fight-flight-freeze reaction saps your energy like a Hummer guzzling gas. I've always been a fan of Primal Punch's stuff, and that method is a killer. I'm fleetingly familiar with Heavyhands (as in: I've done it a few times, and I liked it). So I'll include both in my system.The Kraut Workout v4Step 1: Roll 1d6 every day.1–3: It's workout day! 4–6: It's play/rest/chi gong day! Step 2: If it's a workout day, roll 1d6 again1–2: KSHD, plus chi gong in the evening 3–4: Isometrics, plus chi gong in the evening 5–6: Movement with weight: roll again: 1–3: Zombie Fighter Jango, plus chi gong in the evening 4–6: HeavyhandsISOMETRIC workouts
INTENSITYFor isometric intensity, I roll a six-sided die. 1. Overcoming Isometrics, solytrain style: 5 secs light, 6 secs medium, then pull/push for 7 seconds @max FORCE, take a breath, repeat 7 secs max force till tired 2. Overcoming Isometrics, pulses: 100 half-seconds pulls/pushes @90 percent 3. Overcoming Isometrics, long duration: 2 minutes @40 percent 4. Overcoming Isometrics, increasing intensity (timed static contraction): 30 secs @medium, 30 secs @hard, 30 secs @max 5. Yielding isometrics 6. roll again Overcoming Isometric workout:Squat or dead lift Bench press or cross-chest presses w/dog toy ring Biceps curl Triceps pushdown military press pull downs or seated rows Yielding Isometric workout:Extreme Iso Lunges (on toes, hells lifted), hold as long as possible Dips (mid-ROM), hold as long as possible Pullup (mid-ROM), hold as long as possible Seated Row with green Martial resistance band (80kg, mid-ROM), hold as long as possible Bench Press with green Martial resistance band (80kg, mid-ROM), hold as long as possible KIN SHI HAI DO workouts(using one of Royce's programs) Powerflexes: 3 positions of the full ROM, each held with full force for 10 seconds, slowly relax and move to next position VRT/DVR: full force (only in the positive part of the movement) Did I do a KSHD workout yesterday? If yes: roll 1d6: 1–5 means use the abbreviated KSHD routine, a 6 means use the long routine. If no: use the long KSHD routine. Abbreviated Routine:(Powerflex) Bench press (Powerflex) Biceps curl (Powerflex) Triceps pushdown (Powerflex) Squat or dead lift VRT/DVR pull downs: one set of eight repetitions. VRT/DVR dead lift or squat: one set of eight repetitions. Long Routine:(Powerflex) bent over rows (Powerflex) Bench press (Powerflex) Biceps curl (Powerflex) Triceps pushdown (Powerflex) Squat or dead lift VRT/DVR military press: one set of eight repetitions. VRT/DVR pull downs: one set of eight repetitions. VRT/DVR hammer curls: one set of eight repetitions. VRT/DVR dead lift or squat: one set of eight repetitions. ZOMBIE FIGHTER JANGO workout50 to 100 reps (increase as you see fit) 1) Swing from side to side, high, half-circle down 2) Swing from side to side, on a horizontal plane, arms tucked in at endposition 3) Swipe to the back: Boxing position, turn to one side, arm swings on horizontal plane, bottom of fist hits behind you 4) straight punches; variation: use wrist to whip the dumbbell even further 5) straight punches overhead 6) Pendulum: deep boxer’s stance, backhand swing one dumbbell, the other arm bends towards opposite chest; variation: turn fist so bottom is up 6a) Demzly: double hammer fist with squat, end position: knee between hands 7) Hammerfist with shallow squat 8) Finisher: Boxer stance, swing down with one hand, then bring it back like a punch 9) Samurai: body punch/chhin shot across, then slash down again 10) Ladder punches; like straight punches, but climbing 11) Crushers: kayak slashes, like in staff fighting
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Post by kraut ᚲᚱᚨᚢᛏ on Apr 9, 2022 15:11:01 GMT
One thing I learned for ZZ from Richard Mooney is to slap both bubbling well points one hundred times before standing, at least in theory if you activate the bubbling wells more than usual you will pull in more energy from the earth. Oh, that's cool! Thank you, I'll try that! Yesterday just for fun I tried the first posture of Korean GiCheon, which I last did about ten years ago. Held it for all of eight seconds. You can find Gi Cheon videos on YouTube. One of their other favorites is to stand waist deep in an ice-cold mountain stream, this is supposed to force your body to send more energy to the lower dantian. Koreans are tough. Yes... and to be fair, most practitioners of traditional Asian/Russian/Indian arts are
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Post by kraut ᚲᚱᚨᚢᛏ on Apr 10, 2022 8:16:32 GMT
Day 12Today, the dice dictated me to workout again. This would mean 12 days in a row, with some really demanding sessions. Hm. I'm thinking about tweaking my Kraut Workout even further, to ensure I get enough rest, even when the whims of fate are conspiring against me At the moment, I have a 50:50 chance of working out each day: Now, if I change that to: Step 1: Roll 1d6 every day.1–2: It's workout day! 3–6: It's play/rest/chi gong day! …the chance of working out would decrease to 33 percent, or 2 days per week on average. Considering that most parts of The Kraut Workout (ha, I like that name!) are pretty intense, this seems justified. But I'm willing to allow Lady Chance her way, so that solution is not feasable. What I'll do is: I'll add another die roll, at the start of each week: Step 0: Roll 1d6 ONCE AT THE START OF THE WEEK.1–3: Gatherer Mode 4–6: Hunter Mode Gatherer Mode: Step 1: Roll 1d6 every day. 1–2: It's workout day! 3–6: It's play/rest/chi gong day! Hunter Mode:Step 1: Roll 1d6 every day. 1–3: It's workout day! 4–6: It's play/rest/chi gong day! Let's see where this takes me.
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Post by kraut ᚲᚱᚨᚢᛏ on Apr 10, 2022 8:18:42 GMT
The Kraut Workout v5
Step 0: Roll 1d6 ONCE AT THE START OF THE WEEK. 1–3: Gatherer Week 4–6: Hunter Week
Gatherer Week: Step 1: Roll 1d6 every day. 1–2: It's workout day! 3–6: It's play/rest/chi gong day!
Hunter Week: Step 1: Roll 1d6 every day. 1–3: It's workout day! 4–6: It's play/rest/chi gong day!
Step 2: If it's a workout day, roll 1d6 again 1–2: KSHD, plus chi gong in the evening 3–4: Isometrics, plus chi gong in the evening 5–6: Movement with weight: roll again: 1–3: Zombie Fighter Jango, plus chi gong in the evening 4–6: Heavyhands
ISOMETRIC workouts
INTENSITY For isometric intensity, I roll a six-sided die.
1. Overcoming Isometrics, solytrain style: 5 secs light, 6 secs medium, then pull/push for 7 seconds @max FORCE, take a breath, repeat 7 secs max force till tired 2. Overcoming Isometrics, pulses: 100 half-seconds pulls/pushes @90 percent 3. Overcoming Isometrics, long duration: 2 minutes @40 percent 4. Overcoming Isometrics, increasing intensity (timed static contraction): 30 secs @medium, 30 secs @hard, 30 secs @max 5. Yielding isometrics 6. roll again
Overcoming Isometric workout: Squat or dead lift Bench press or cross-chest presses w/dog toy ring Biceps curl Triceps pushdown military press pull downs or seated rows
Yielding Isometric workout: Extreme Iso Lunges (on toes, hells lifted), hold as long as possible Dips (mid-ROM), hold as long as possible Pullup (mid-ROM), hold as long as possible Seated Row with green Martial resistance band (80kg, mid-ROM), hold as long as possible Bench Press with green Martial resistance band (80kg, mid-ROM), hold as long as possible
KIN SHI HAI DO workouts (using one of Royce's programs) Powerflexes: 3 positions of the full ROM, each held with full force for 10 seconds, slowly relax and move to next position VRT/DVR: full force (only in the positive part of the movement)
Did I do a KSHD workout yesterday? If yes: roll 1d6: 1–5 means use the abbreviated KSHD routine, a 6 means use the long routine. If no: use the long KSHD routine.
Abbreviated Routine: (Powerflex) Bench press (Powerflex) Biceps curl (Powerflex) Triceps pushdown (Powerflex) Squat or dead lift VRT/DVR pull downs: one set of eight repetitions. VRT/DVR dead lift or squat: one set of eight repetitions.
Long Routine: (Powerflex) bent over rows (Powerflex) Bench press (Powerflex) Biceps curl (Powerflex) Triceps pushdown (Powerflex) Squat or dead lift VRT/DVR military press: one set of eight repetitions. VRT/DVR pull downs: one set of eight repetitions. VRT/DVR hammer curls: one set of eight repetitions. VRT/DVR dead lift or squat: one set of eight repetitions.
ZOMBIE FIGHTER JANGO workout
50 to 100 reps (increase as you see fit)
1) Swing from side to side, high, half-circle down 2) Swing from side to side, on a horizontal plane, arms tucked in at endposition 3) Swipe to the back: Boxing position, turn to one side, arm swings on horizontal plane, bottom of fist hits behind you 4) straight punches; variation: use wrist to whip the dumbbell even further 5) straight punches overhead 6) Pendulum: deep boxer’s stance, backhand swing one dumbbell, the other arm bends towards opposite chest; variation: turn fist so bottom is up 6a) Demzly: double hammer fist with squat, end position: knee between hands 7) Hammerfist with shallow squat 8) Finisher: Boxer stance, swing down with one hand, then bring it back like a punch 9) Samurai: body punch/chhin shot across, then slash down again 10) Ladder punches; like straight punches, but climbing 11) Crushers: kayak slashes, like in staff fighting
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Post by kraut ᚲᚱᚨᚢᛏ on Apr 10, 2022 8:41:34 GMT
I'm on a roll today I didn't start out to design an "all-inclusive" program, but here I am. So I'm going to ride that wave and see where it takes me. I'm adding calisthenics to the mix to cover all bases, so to speak: isometrics, KSHD, "circular strength" (swinging weights), and traditional Hindu/Persian calisthenics. My kettlebells and Persian meels are already in the shipping container, so I'll have to wait three months till I can use them. But once they arrive, I'll include them, as well. The Kraut Workout v6Step 0: Roll a six-sided die ONCE AT THE START OF THE WEEK.1–3: Gatherer Week 4–6: Hunter Week Gatherer Week: Step 1: Roll a six-sided die every day. 1–2: It's workout day! 3–6: It's play/rest/chi gong day! Hunter Week:Step 1: Roll a six-sided every day. 1–3: It's workout day! 4–6: It's play/rest/chi gong day! Step 2: If it's a workout day, roll a six-sided die again1: KSHD, plus chi gong in the evening 2: Isometrics, plus chi gong in the evening 3: Movement with weight: roll again: 1–3: Zombie Fighter Jango, plus chi gong in the evening 4–6: Heavyhands, plus chi gong in the evening
4: Calisthenics: roll again: 1–2: Prison Workout 1, plus chi gong in the evening 3–4: Royal Court, plus chi gong in the evening 5–6: Prison Workout 2, plus chi gong in the evening 5–6: roll again ISOMETRIC workouts
INTENSITYFor isometric intensity, I roll a six-sided die. 1. Overcoming Isometrics, solytrain style: 5 secs light, 6 secs medium, then pull/push for 7 seconds @max FORCE, take a breath, repeat 7 secs max force till tired 2. Overcoming Isometrics, pulses: 100 half-seconds pulls/pushes @90 percent 3. Overcoming Isometrics, long duration: 2 minutes @40 percent 4. Overcoming Isometrics, increasing intensity (timed static contraction): 30 secs @medium, 30 secs @hard, 30 secs @max 5. Yielding isometrics 6. roll again Overcoming Isometric workout:Squat or dead lift Bench press or cross-chest presses w/dog toy ring Biceps curl Triceps pushdown military press pull downs or seated rows Yielding Isometric workout:Extreme Iso Lunges (on toes, hells lifted), hold as long as possible Dips (mid-ROM), hold as long as possible Pullup (mid-ROM), hold as long as possible Seated Row with green Martial resistance band (80kg, mid-ROM), hold as long as possible Bench Press with green Martial resistance band (80kg, mid-ROM), hold as long as possible KIN SHI HAI DO workouts(using one of Royce's programs) Powerflexes: 3 positions of the full ROM, each held with full force for 10 seconds, slowly relax and move to next position VRT/DVR: full force (only in the positive part of the movement) Did I do a KSHD workout yesterday? If yes: roll 1d6: 1–5 means use the abbreviated KSHD routine, a 6 means use the long routine. If no: use the long KSHD routine. Abbreviated Routine:(Powerflex) Bench press (Powerflex) Biceps curl (Powerflex) Triceps pushdown (Powerflex) Squat or dead lift VRT/DVR pull downs: one set of eight repetitions. VRT/DVR dead lift or squat: one set of eight repetitions. Long Routine:(Powerflex) bent over rows (Powerflex) Bench press (Powerflex) Biceps curl (Powerflex) Triceps pushdown (Powerflex) Squat or dead lift VRT/DVR military press: one set of eight repetitions. VRT/DVR pull downs: one set of eight repetitions. VRT/DVR hammer curls: one set of eight repetitions. VRT/DVR dead lift or squat: one set of eight repetitions. ZOMBIE FIGHTER JANGO workout50 to 100 reps (increase as you see fit) 1) Swing from side to side, high, half-circle down 2) Swing from side to side, on a horizontal plane, arms tucked in at endposition 3) Swipe to the back: Boxing position, turn to one side, arm swings on horizontal plane, bottom of fist hits behind you 4) straight punches; variation: use wrist to whip the dumbbell even further 5) straight punches overhead 6) Pendulum: deep boxer’s stance, backhand swing one dumbbell, the other arm bends towards opposite chest; variation: turn fist so bottom is up 6a) Demzly: double hammer fist with squat, end position: knee between hands 7) Hammerfist with shallow squat 8) Finisher: Boxer stance, swing down with one hand, then bring it back like a punch 9) Samurai: body punch/chhin shot across, then slash down again 10) Ladder punches; like straight punches, but climbing 11) Crushers: kayak slashes, like in staff fighting CALISTHENIC workouts Prison Workout 1Do 500 reps of one exercise (squat, pushup, whatever). Take as many sets as you need. Royal Court200 Bethaks (Hindu squats), 200 Dhands (Hindu pushups), Wrestler bridge for time (alternative: bridging across a bosu ball or slam ball) Prison Workout 2Roll a six-sided die and add 4. Do the following exercises for that number of sets (no rest): 10 Jumping Jacks, 10 Dhands
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Post by kraut ᚲᚱᚨᚢᛏ on Apr 10, 2022 14:18:31 GMT
Day 12I caved and did what those goddamn dice demanded KSHD today, and I used 5lb dumbbells for it (and a broom handle for squats). I'm doing the squats ass to grass, and in combination with my Zhan Zhuang in the evenings, my legs feel solid. It's a different kind of solid compared to how I feel after high-rep Hindu squats, for instance. It really feels more like a tree, if that makes sense. Ironic, considering what Zhan Zhuang means Tonight: Zhan Zhuang, the full circle. I'm up to 25 minutes, and love every second of it. I notice that I start relaxing into the discomfort. It's like switching off the Whiner Botton and just letting discomfort be discomfort. When I do this, my legs and arms feel like floating on balls of energy… no actually, I think they are. It's emptiness, supporting structure, making it full. Hm. Interesting.
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Post by kraut ᚲᚱᚨᚢᛏ on Apr 11, 2022 10:37:00 GMT
Day 13A new week starts, and I roll… a hunter week. Of course But today is play day (I rolled a 4). That's good because I'm feeling yesterday's KSHD workout.
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Post by kraut ᚲᚱᚨᚢᛏ on Apr 11, 2022 11:53:13 GMT
Hm. I'm a life-long martial artist, and I think it might be a good idea to include Bruce Lee's isometric workouts in my mix. So I'm replacing the isometric exercises I had till now with Bruce's. Here we go:
The Kraut Workout v6.1
Step 0: Roll a six-sided die ONCE AT THE START OF THE WEEK. 1–3: Gatherer Week 4–6: Hunter Week
Gatherer Week: Step 1: Roll a six-sided die every day. 1–2: It's workout day! 3–6: It's play/rest/chi gong day!
Hunter Week: Step 1: Roll a six-sided die every day. 1–3: It's workout day! 4–6: It's play/rest/chi gong day!
Step 2: If it's a workout day, roll a six-sided die again 1: KSHD, plus chi gong in the evening 2: Isometrics, plus chi gong in the evening 3: Movement with weight: roll again: 1–3: Zombie Fighter Jango, plus chi gong in the evening 4–6: Heavyhands, plus chi gong in the evening 4: Calisthenics: roll again: 1–2: Prison Workout 1, plus chi gong in the evening 3–4: Royal Court, plus chi gong in the evening 5–6: Prison Workout 2, plus chi gong in the evening 5–6: roll again
ISOMETRIC workouts
INTENSITY For isometric intensity, I roll a six-sided die.
1. Overcoming Isometrics, solytrain style: 5 secs light, 6 secs medium, then pull/push for 7 seconds @max FORCE, take a breath, repeat 7 secs max force till tired 2. Overcoming Isometrics, pulses: 100 half-seconds pulls/pushes @90 percent 3. Overcoming Isometrics, long duration: 2 minutes @40 percent 4. Overcoming Isometrics, increasing intensity (timed static contraction): 30 secs @medium, 30 secs @hard, 30 secs @max 5. Overcoming Isometrics, Bruce Lee style: 3 sets of 6 to 12 secs 6. Yielding isometrics
Overcoming Isometric workout: Overhead push lockout (bar three inches below lockout position in an overhead press) Overhead push starting position (bar by chin at the start of an overhead press) Rise on toes (bar on shoulders at the top of a squat, effectively calf raising) Pull (bar six inches below hip, pulling while calf raising) Parallel squat (squatting from the point where thighs are parallel to the floor) Shoulder shrug (shrugging the bar from hand height) Dead-weight lift (a deadlift from two inches below the knee) Quarter squat (squatting from a quart of the way up)
Yielding Isometric workout: Extreme Iso Lunges (on toes, hells lifted), hold as long as possible Dips (mid-ROM), hold as long as possible Pullup (mid-ROM), hold as long as possible Seated Row with green Martial resistance band (80kg, mid-ROM), hold as long as possible Bench Press with green Martial resistance band (80kg, mid-ROM), hold as long as possible
KIN SHI HAI DO workouts (using one of Royce's programs) Powerflexes: 3 positions of the full ROM, each held with full force for 10 seconds, slowly relax and move to next position VRT/DVR: full force (only in the positive part of the movement)
Did I do a KSHD workout yesterday? If yes: roll 1d6: 1–5 means use the abbreviated KSHD routine, a 6 means use the long routine. If no: use the long KSHD routine.
Abbreviated Routine: (Powerflex) Bench press (Powerflex) Biceps curl (Powerflex) Triceps pushdown (Powerflex) Squat or dead lift VRT/DVR pull downs: one set of eight repetitions. VRT/DVR dead lift or squat: one set of eight repetitions.
Long Routine: (Powerflex) bent over rows (Powerflex) Bench press (Powerflex) Biceps curl (Powerflex) Triceps pushdown (Powerflex) Squat or dead lift VRT/DVR military press: one set of eight repetitions. VRT/DVR pull downs: one set of eight repetitions. VRT/DVR hammer curls: one set of eight repetitions. VRT/DVR dead lift or squat: one set of eight repetitions.
ZOMBIE FIGHTER JANGO workout
50 to 100 reps (increase as you see fit)
1) Swing from side to side, high, half-circle down 2) Swing from side to side, on a horizontal plane, arms tucked in at endposition 3) Swipe to the back: Boxing position, turn to one side, arm swings on horizontal plane, bottom of fist hits behind you 4) straight punches; variation: use wrist to whip the dumbbell even further 5) straight punches overhead 6) Pendulum: deep boxer’s stance, backhand swing one dumbbell, the other arm bends towards opposite chest; variation: turn fist so bottom is up 6a) Demzly: double hammer fist with squat, end position: knee between hands 7) Hammerfist with shallow squat 8) Finisher: Boxer stance, swing down with one hand, then bring it back like a punch 9) Samurai: body punch/chhin shot across, then slash down again 10) Ladder punches; like straight punches, but climbing 11) Crushers: kayak slashes, like in staff fighting
CALISTHENIC workouts
Prison Workout 1 Do 500 reps of one exercise (squat, pushup, whatever). Take as many sets as you need.
Royal Court 200 Bethaks (Hindu squats), 200 Dhands (Hindu pushups), Wrestler bridge for time (alternative: bridging across a bosu ball or slam ball)
Prison Workout 2 Roll a six-sided die and add 4. Do the following exercises for that number of sets (no rest): 10 Jumping Jacks, 10 Dhands
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Post by kraut ᚲᚱᚨᚢᛏ on Apr 11, 2022 20:42:39 GMT
Now I know what "too early" means in terms of practicing Zhan Zhuang after meals. Hoo boy. I had dinner two hours ago, and since it was not much, I thought I was safe doing ZZ now. NOT a good idea. Suddenly, a wave of nausea washed over me. I tried to breathe it away, but it didn't work. So I stopped prematurely after 20 minutes. Lesson learned.
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Post by kraut ᚲᚱᚨᚢᛏ on Apr 13, 2022 8:12:59 GMT
Turns out it was not dinner that messed up my Zhan Zhuang, but… the norovirus. Our kids had taken it home (nice souvenir) from kindergarten – and I caught it. Yesterday, Day 14, I countered with my usual regimen: a mega dose if Vitamin D (100,000 I.U.), plus Vitamin C (3 grams). Then, in the afternoon sun while the kids were playing outside in the backyard, 500 reps Ping Shuai to harmonize my energy.
Today, Day 15,
I'm feeling much better, almost at 100 percent again.
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Post by kraut ᚲᚱᚨᚢᛏ on Apr 13, 2022 8:57:48 GMT
Still tweaking to include more variety in my program. I just love Charles Bronson (the inmate, not the actor, though he's cool, too). He is crazy, and that shows in his workouts ( Solitary Fitness)... but... he uses calisthenics, isos and self-resistance, so that's right up my alley. The Kraut Workout v7Step 0: Roll a six-sided die ONCE AT THE START OF THE WEEK.1–3: Gatherer Week 4–6: Hunter Week Gatherer Week: Step 1: Roll a six-sided die every day. 1–2: It's workout day! 3–6: It's play/rest/chi gong day! Hunter Week:Step 1: Roll a six-sided die every day. 1–3: It's workout day! 4–6: It's play/rest/chi gong day! Step 2: If it's a workout day, roll a six-sided die again1: KSHD, plus chi gong in the evening 2: Isometrics, plus chi gong in the evening 3. Solitary Fitness 4: Movement with weight: roll again: 1–3: Zombie Fighter Jango, plus chi gong in the evening 4–6: Heavyhands, plus chi gong in the evening
5: Calisthenics: roll again: 1–2: Prison Workout 1, plus chi gong in the evening 3–4: Royal Court, plus chi gong in the evening 5–6: Prison Workout 2, plus chi gong in the evening 6: roll again
KIN SHI HAI DO workouts (using one of Royce's programs) Powerflexes: 3 positions of the full ROM, each held with full force for 10 seconds, slowly relax and move to next position VRT/DVR: full force (only in the positive part of the movement)
Did I do a KSHD workout yesterday? If yes: roll 1d6: 1–5 means use the abbreviated KSHD routine, a 6 means use the long routine. If no: use the long KSHD routine.
Abbreviated Routine: (Powerflex) Bench press (Powerflex) Biceps curl (Powerflex) Triceps pushdown (Powerflex) Squat or dead lift VRT/DVR pull downs: one set of eight repetitions. VRT/DVR dead lift or squat: one set of eight repetitions.
Long Routine: (Powerflex) bent over rows (Powerflex) Bench press (Powerflex) Biceps curl (Powerflex) Triceps pushdown (Powerflex) Squat or dead lift VRT/DVR military press: one set of eight repetitions. VRT/DVR pull downs: one set of eight repetitions. VRT/DVR hammer curls: one set of eight repetitions. VRT/DVR dead lift or squat: one set of eight repetitions. ISOMETRIC workouts
INTENSITYFor isometric intensity, I roll a six-sided die. 1. Overcoming Isometrics, solytrain style: 5 secs light, 6 secs medium, then pull/push for 7 seconds @max FORCE, take a breath, repeat 7 secs max force till tired 2. Overcoming Isometrics, pulses: 100 half-seconds pulls/pushes @90 percent 3. Overcoming Isometrics, long duration: 2 minutes @40 percent 4. Overcoming Isometrics, increasing intensity (timed static contraction): 30 secs @medium, 30 secs @hard, 30 secs @max 5. Overcoming Isometrics, Bruce Lee style: 3 sets of 6 to 12 secs 6. Yielding isometrics Overcoming Isometric workout:Overhead push lockout (bar three inches below lockout position in an overhead press) Overhead push starting position (bar by chin at the start of an overhead press) Rise on toes (bar on shoulders at the top of a squat, effectively calf raising) Pull (bar six inches below hip, pulling while calf raising) Parallel squat (squatting from the point where thighs are parallel to the floor) Shoulder shrug (shrugging the bar from hand height) Dead-weight lift (a deadlift from two inches below the knee) Quarter squat (squatting from a quart of the way up) Yielding Isometric workout:Extreme Iso Lunges (on toes, hells lifted), hold as long as possible Dips (mid-ROM), hold as long as possible Pullup (mid-ROM), hold as long as possible Seated Row with green Martial resistance band (80kg, mid-ROM), hold as long as possible Bench Press with green Martial resistance band (80kg, mid-ROM), hold as long as possible SOLITARY FITNESS workoutsI roll two six-sided dice, then I read the pips as a double-digit number. 11: Solidary Day One 12: Solidary Day Two 13: Solidary Day Three 14: Solidary Day Four 15: Solidary Day Five 16: Solidary Day Six 21: Solidary Day Seven 22: Solidary Day Eight 23: Solidary Day Nine 24: Solidary Day Ten 25: Solidary Day Eleven 26: Solidary Day Twelve 31: Solidary Day Thirteen 32: Solidary Day Fourteen 33: Solidary Day Fifteen 34: Solidary Day Sixteen 35: Solidary Day Seventeen 36: Solidary Day Eighteen 41: Solidary Day Nineteen 42: Solidary Day Twenty 43: Solidary Day Twenyt-One 44: Solidary Day Twenyt-Two 45: Solidary Day Twenyt-Three 46: Solidary Day Twenyt-Four 51: Solidary Day Twenyt-Five 52: Solidary Day Twenyt-Six 53: Solidary Day Twenyt-Seven 54: Solidary Day Twenyt-Eight 55–66: roll again ZOMBIE FIGHTER JANGO workout50 to 100 reps (increase as you see fit) 1) Swing from side to side, high, half-circle down 2) Swing from side to side, on a horizontal plane, arms tucked in at endposition 3) Swipe to the back: Boxing position, turn to one side, arm swings on horizontal plane, bottom of fist hits behind you 4) straight punches; variation: use wrist to whip the dumbbell even further 5) straight punches overhead 6) Pendulum: deep boxer’s stance, backhand swing one dumbbell, the other arm bends towards opposite chest; variation: turn fist so bottom is up 6a) Demzly: double hammer fist with squat, end position: knee between hands 7) Hammerfist with shallow squat 8) Finisher: Boxer stance, swing down with one hand, then bring it back like a punch 9) Samurai: body punch/chhin shot across, then slash down again 10) Ladder punches; like straight punches, but climbing 11) Crushers: kayak slashes, like in staff fighting CALISTHENIC workouts Prison Workout 1Do 500 reps of one exercise (squat, pushup, whatever). Take as many sets as you need. Royal Court200 Bethaks (Hindu squats), 200 Dhands (Hindu pushups), Wrestler bridge for time (alternative: bridging across a bosu ball or slam ball) Prison Workout 2Roll a six-sided die and add 4. Do the following exercises for that number of sets (no rest): 10 Jumping Jacks, 10 Dhands
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Post by kraut ᚲᚱᚨᚢᛏ on Apr 13, 2022 20:45:21 GMT
I mentioned that my kettlebells and meels (and my beloved 60-kilo slamball) are in the shipping container already, so I'll have to do without them for the next three months or so. To cram a lot of variety into my training and escape the trap of "uh, I don't want to do xyz today, I'll do abc instead" (which leads, for me, inevitably to less training), I'm including methods I can use with no or very little equipment. Enter cables.
The Kraut Workout v8
Step 0: Roll a six-sided die ONCE AT THE START OF THE WEEK. 1–3: Gatherer Week 4–6: Hunter Week
Gatherer Week: Step 1: Roll a six-sided die every day. 1–2: It's workout day! 3–6: It's play/rest/chi gong day!
Hunter Week: Step 1: Roll a six-sided die every day. 1–3: It's workout day! 4–6: It's play/rest/chi gong day!
Step 2: If it's a workout day, roll a six-sided die again 1: KSHD, plus chi gong in the evening 2: Isometrics, plus chi gong in the evening 3. Solitary Fitness 4: Movement with weight: roll again: 1–3: Zombie Fighter Jango, plus chi gong in the evening 4–6: Heavyhands, plus chi gong in the evening 5: Calisthenics: roll again: 1–2: Prison Workout 1, plus chi gong in the evening 3–4: Royal Court, plus chi gong in the evening 5–6: Prison Workout 2, plus chi gong in the evening 6: Cables, plus chi gong in the evening
1. KIN SHI HAI DO workouts (using one of Royce's programs) Powerflexes: 3 positions of the full ROM, each held with full force for 10 seconds, slowly relax and move to next position VRT/DVR: full force (only in the positive part of the movement)
Did I do a KSHD workout yesterday? If yes: roll 1d6: 1–5 means use the abbreviated KSHD routine, a 6 means use the long routine. If no: use the long KSHD routine.
Abbreviated Routine: (Powerflex) Bench press (Powerflex) Biceps curl (Powerflex) Triceps pushdown (Powerflex) Squat or dead lift VRT/DVR pull downs: one set of eight repetitions. VRT/DVR dead lift or squat: one set of eight repetitions.
Long Routine: (Powerflex) bent over rows (Powerflex) Bench press (Powerflex) Biceps curl (Powerflex) Triceps pushdown (Powerflex) Squat or dead lift VRT/DVR military press: one set of eight repetitions. VRT/DVR pull downs: one set of eight repetitions. VRT/DVR hammer curls: one set of eight repetitions. VRT/DVR dead lift or squat: one set of eight repetitions.
2. ISOMETRIC workouts
INTENSITY For isometric intensity, I roll a six-sided die.
1. Overcoming Isometrics, solytrain style: 5 secs light, 6 secs medium, then pull/push for 7 seconds @max FORCE, take a breath, repeat 7 secs max force till tired 2. Overcoming Isometrics, pulses: 100 half-seconds pulls/pushes @90 percent 3. Overcoming Isometrics, long duration: 2 minutes @40 percent 4. Overcoming Isometrics, increasing intensity (timed static contraction): 30 secs @medium, 30 secs @hard, 30 secs @max 5. Overcoming Isometrics, Bruce Lee style: 3 sets of 6 to 12 secs 6. Yielding isometrics
Overcoming Isometric workout: Overhead push lockout (bar three inches below lockout position in an overhead press) Overhead push starting position (bar by chin at the start of an overhead press) Rise on toes (bar on shoulders at the top of a squat, effectively calf raising) Pull (bar six inches below hip, pulling while calf raising) Parallel squat (squatting from the point where thighs are parallel to the floor) Shoulder shrug (shrugging the bar from hand height) Dead-weight lift (a deadlift from two inches below the knee) Quarter squat (squatting from a quart of the way up)
Yielding Isometric workout: Extreme Iso Lunges (on toes, hells lifted), hold as long as possible Dips (mid-ROM), hold as long as possible Pullup (mid-ROM), hold as long as possible Seated Row with green Martial resistance band (80kg, mid-ROM), hold as long as possible Bench Press with green Martial resistance band (80kg, mid-ROM), hold as long as possible
3. SOLITARY FITNESS workouts I roll two six-sided dice, then I read the pips as a double-digit number. 11: Solidary Day One 12: Solidary Day Two 13: Solidary Day Three 14: Solidary Day Four 15: Solidary Day Five 16: Solidary Day Six 21: Solidary Day Seven 22: Solidary Day Eight 23: Solidary Day Nine 24: Solidary Day Ten 25: Solidary Day Eleven 26: Solidary Day Twelve 31: Solidary Day Thirteen 32: Solidary Day Fourteen 33: Solidary Day Fifteen 34: Solidary Day Sixteen 35: Solidary Day Seventeen 36: Solidary Day Eighteen 41: Solidary Day Nineteen 42: Solidary Day Twenty 43: Solidary Day Twenyt-One 44: Solidary Day Twenyt-Two 45: Solidary Day Twenyt-Three 46: Solidary Day Twenyt-Four 51: Solidary Day Twenyt-Five 52: Solidary Day Twenyt-Six 53: Solidary Day Twenyt-Seven 54: Solidary Day Twenyt-Eight 55–66: roll again
4. ZOMBIE FIGHTER JANGO workout
50 to 100 reps (increase as you see fit)
1) Swing from side to side, high, half-circle down 2) Swing from side to side, on a horizontal plane, arms tucked in at endposition 3) Swipe to the back: Boxing position, turn to one side, arm swings on horizontal plane, bottom of fist hits behind you 4) straight punches; variation: use wrist to whip the dumbbell even further 5) straight punches overhead 6) Pendulum: deep boxer’s stance, backhand swing one dumbbell, the other arm bends towards opposite chest; variation: turn fist so bottom is up 6a) Demzly: double hammer fist with squat, end position: knee between hands 7) Hammerfist with shallow squat 8) Finisher: Boxer stance, swing down with one hand, then bring it back like a punch 9) Samurai: body punch/chhin shot across, then slash down again 10) Ladder punches; like straight punches, but climbing 11) Crushers: kayak slashes, like in staff fighting
5. CALISTHENIC workouts
Prison Workout 1 Do 500 reps of one exercise (squat, pushup, whatever). Take as many sets as you need.
Royal Court 200 Bethaks (Hindu squats), 200 Dhands (Hindu pushups), Wrestler bridge for time (alternative: bridging across a bosu ball or slam ball)
Prison Workout 2 Roll a six-sided die and add 4. Do the following exercises for that number of sets (no rest): 10 Jumping Jacks, 10 Dhands
6. Cable workout Roll a six-sided die: 1–4: use the Shaposhnikov template 5–6: use 5x5 Muscle Spinning
Shaposhnikov template use resistance you can pull 6–10 times; work up to 20 reps, then increase resistance 1. Front chest pull 2. Holding the expander at chest level, other handle under foot, perform trunk raises from bent-over position to back-leaning position 3. Overhead downward pull 4. Bicep curl 5. Back press 6. One-arm overhead press behind back 7. Archer pull 8. Tyson Squat workout (w/o cables) (Start with 10 cards. Line them up 2-4 inches apart. Do one bodyweight squat. Squat down again to place the first card on top of the second card. After, perform one squat for each card in the growing pile. In this case, two cards in the pile equals two reps. Squat down to pick up the third card. Add it to the pile, then perform three squat reps. Proceed with this pattern until you've moved through all ten cards in the line. At that point, you will have completed 100 squats. You can add cards as your strength and endurance increase. Do once or twice)
5x5 Muscle Spinning light to medium resistance stretch cable to full extension and perform 5 reps over the last 4 inches of the ROM, hold for a second after each full contraction, then return to starting position. This is one rep. Do five in total. 1. Two-Hands Back Press 2. Overhead Downward Pull 3. Front Chest Pull 4. Archer Pull 5. Biceps Curl, one-handed 6. High pull 7. Two-arms lateral raise 8. Tyson Squat workout
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