Hey everyone, I created this corner because physical fitness is important both for overall health and for times when SHTF.
A fascist trained today. Have you?
This corner can be used for anything related to physical fitness. Posting resources is always good, as well as if you have a lead on a potential comrade who is willing to help members improve fitness.
Also, if you have a big milestone that you've reached (like a new PR, for example) feel free to brag a little bit in here too. Maintain INFOSEC, meaning no faces or real names, etc.
It was suggested to me to post this stuff here - it's not tracking nazi movements or anything, but just content I put together for some friends and older groups. Feel free to just drop any of it, or even remove this message as spammy:
Okay so these two I wrote after charlottesville:
https://overloadedprogressive.wordpress.com/2017/09/01/fighting-fascism-strikers/ - lifting exercises to help build kickboxing skills
https://overloadedprogressive.wordpress.com/2017/08/29/fit-antifa-grapplers/ - lifting exercises to help build wrestling skills
The focus on the above was to be simple, and assumed access to equipment. I'm not recommending (and not not recommending) unarmed combat skills for anything other than esprit de corps and fitness.
To recap, for grapplers (those who’s self-defense style includes wrestling and clinching), I recommended basic exercises of dead lifts and chin ups. But what about strikers? Strikers are folk…
Edit: Now unassociated with whatever ‘antifa’ is, so don’t come blaming me when you piss off some West Coast Anarchist. Everyone should be anti-fascism. It means pro-United…
2
4:10 PM
After Jan 6th I put this together (mostly because a friend was asking). Switched from wordpress to notion:
https://lilac-pentagon-d9a.notion.site/Muster-Fitness-27d178b16f134f65afc295bd870e854b
This is another fitness post but assumes a lot less equipment. People also are motivated by benchmarks, so I tried to research those and put them together.
Hey everyone, I created this corner because physical fitness is important both for overall health and for times when SHTF.
A fascist trained today. Have you?
I jogged to my donut store and then jogged back when I was attacked by a seagull. That's gotta count for something right?
I am wondering about workouts that are studio apartment friendly. I can't jump lest I reap the wrath of my neighbor. Is there anything like that?
I have trained in defensive techniques. I'm non violent to a point. Currently I'm doing a lot of cycling in between working over time. I do have surgery coming up but will continue cycling and more once I'm passed that. In the time of recovery I'll have a lot of free time and will look into more activism
IronHalo
I have trained in defensive techniques. I'm non violent to a point. Currently I'm doing a lot of cycling in between working over time. I do have surgery coming up but will continue cycling and more once I'm passed that. In the time of recovery I'll have a lot of free time and will look into more activism
That's fair. I'd like to find an outlet for upper body stamina as well. I used to practice escrima sticks with good speed and endurance. I was thinking of getting into aikido and kubota leading up to my surgery
I dont exactly know escrima as a formal art. We just practiced in something similar. I call it that so people have something to go off. If she has tips I would love to learn more
Started a new weight-training block today, courtesy of my personal trainer wife. It's geared towards body-building as opposed to powerlifting, which is our norm.
Squats: 4x8 @ 300 lbs
Circuit: 4x12 @ RPE 5
--Split-stance DL
--Neutral grip OHP squats
--Hip Thrusts
DB OHP modified burpees to burnout
2
Braakinthesaddle
Started a new weight-training block today, courtesy of my personal trainer wife. It's geared towards body-building as opposed to powerlifting, which is our norm.
Squats: 4x8 @ 300 lbs
Circuit: 4x12 @ RPE 5
--Split-stance DL
--Neutral grip OHP squats
--Hip Thrusts
DB OHP modified burpees to burnout
Lol I look big and scary, but if someone gets to know me, and they're not an asshole, they realize that I'm really just an obnoxiously loud teddy bear. I'm like, the CareBears' big drunk cousin
Braakinthesaddle
Lol I look big and scary, but if someone gets to know me, and they're not an asshole, they realize that I'm really just an obnoxiously loud teddy bear. I'm like, the CareBears' big drunk cousin
Yeah well, you can be tank - I'm a wizard. My skills are best applied outfitting monsters like you with the equipment and intel you need to be effective
if you giggled, or even chortled, that was the goal
Braakinthesaddle
Started a new weight-training block today, courtesy of my personal trainer wife. It's geared towards body-building as opposed to powerlifting, which is our norm.
Squats: 4x8 @ 300 lbs
Circuit: 4x12 @ RPE 5
--Split-stance DL
--Neutral grip OHP squats
--Hip Thrusts
DB OHP modified burpees to burnout
Just curious. Anything I ever put out is focused on functional fitness, lifting weights - but moving them too.
I had the workout goal of "suitcase carry 4 filipinos" lol
Early on in the channel's existence there were some solid tutorials posted by @austinwiltshire that had some good tips for developing strength specific to certain fighting styles i.e. grappling-centric vs striking-centric
1
Nomad
Just curious. Anything I ever put out is focused on functional fitness, lifting weights - but moving them too.
I had the workout goal of "suitcase carry 4 filipinos" lol
As someone who used to do calisthenics 4 times a week, and then didn't for 5 years, I've found this resource useful for getting back in shape. Includes detailed guides on how to do easier and harder variations on a lot of the basic calisthenics exercises.
https://www.hybridcalisthenics.com/
If ya'll have never tried it, I highly recommend weighted cardio, get some rocks and load up a backpack it you have to. Practicing this with changes in elevation is also good as well, up-hill & down-hill stairs, etc. If you plan on attending protests with lots of gear, its important that you practice this.
10:25 PM
Strongman-style training is the kind of training I adhere to, I'll write something up and post the file here to give an example of one of my training programs.
I’ve done some Krav Maga work before, it’s like the best bits of boxing/wrestling with a little bit of street knowledge. My KM gym really emphasised survival in the event of street violence/altercations
1
11:45 PM
It works best if you’ve dabbled in some sort of combat sport before, preferably something MMA-ish
^additionally, would highly recommend doing some sort of grappling centric martial art. Most of the shitty fights you'll witness or be in usually devolve into wrestling with bitch slaps and bad punches.(edited)
curcale
I'm thinking about taking Krav Maga classes. Anyone ever tried it that can rate its usefulness?
I trained at a KM studio in Phoenix for about a year. Took some really good lessons on stand up fighting techniques, but my instructors made it clear that you want to avoid going to the ground if at all possible. They still trained us in some grappling techniques like holds and armbars, but emphasized ensuring your own survival above all else.
Thanks y'all. Of course i'd only use KM in a last option scenario. Another reason I would take it is because ive heard it can be physically taxing, and ive been meaning to start exercising regularly anyway.
Started a new weight-training block today, courtesy of my personal trainer wife. It's geared towards body-building as opposed to powerlifting, which is our norm.
Squats: 4x8 @ 300 lbs
Circuit: 4x12 @ RPE 5
--Split-stance DL
--Neutral grip OHP squats
--Hip Thrusts
DB OHP modified burpees to burnout
It looks like they’re just tapping gloves or something I box quite a bit and the first thing I noticed was neither of them were keeping their hands up, just lunging and advancing
WojtektheBear
It looks like they’re just tapping gloves or something I box quite a bit and the first thing I noticed was neither of them were keeping their hands up, just lunging and advancing
"Weapons" is not a trigger word. Anyone triggered by that needs to grow a spine.
11:05 PM
You cannot respect a firearm unless you acknowledge it as a weapon.
11:06 PM
Movie and TV crews refer to the guns on set as "props." "Oh, it's a prop gun, it's a prop." That's how people get actually shot on set. It's not a prop. It's a weapon. You need to take it seriously, respect it.(edited)
11:06 PM
Do not sugar coat it, do not hide from a mere word.
11:07 PM
That goes for blades or other weapons.
11:07 PM
"Oh, it's not a weapon, it's a baseball bat!" If used as a weapon, it is a weapon.(edited)
11:08 PM
@Nomad Also can you DM me that thinking emoji?
Regnion
"Weapons" is not a trigger word. Anyone triggered by that needs to grow a spine.
Here's a pretty cool thing to do with your meat suit. Orienteering!
"Orienteering is a group of sports that require navigational skills using a map and compass to navigate from point to point in diverse and usually unfamiliar terrain whilst moving at speed. Participants are given a topographical map, usually a specially prepared orienteering map, which they use to find control points."
I recently tried this out with a local club and had a blast. IMO it's a great exercise as you can go at your own pace, but you are being timed so there's an incentive to push yourself as fast as you can. High intensity cardio intervals basically. After you finish you get a print out of your time so there is a competition among each other to get the fastest time.
I also love that it builds skills in land navigation and map reading. Highly recommend. I'm also hoping to meet some folks through this who would be interested in AIF(edited)
Orienteering is the sport of navigation—often held in unfamiliar terrain—using a map and compass. Practice your navigation skills with one of our events!
It's less bad for your joints than running or jogging, more load for your legs than swimming, & because of the constant low level load you're getting as much cardio as either.
1:36 AM
It also burns a fuckload of calories if you've got weight issues.
(I mean, he covers armed self defense too but most of his stuff is unarmed)
3:09 PM
He's also a big proponent of 99% of unarmed self defense is boxing and wrestling, and he teaches dedicated self defense classes.
(And 75% of that boxing and wrestling is wrestling)
austinwiltshire
There's some evidence rucking style exercise might cause weight loss via the "gravitostat" as well -- beyond just the calories burned.
Scientists have found a new method of reducing human body weight and fat mass using weighted vests. The new study indicates that there is something comparable to built-in bathroom scales that contributes to keeping our body weight and, by the same token, fat mass constant.
Nomad
You know what causes the greatest weightloss?
Eating well
Key word there is "well" which doesn't necessarily mean "eat less," or "eat this, not that." Over-restricting food has actually been shown to lead to less weight lost in the long term.
I'm riffing a little bit on the rant my wife likes to go on about diet culture (she actually wrote a couple papers on it during her Master's program), but in our own anecdotal experience, we have found that not restricting certain food types has led to healthier diet, bc since we don't have any foods that are "verboten" we feel less of a desire to binge.
hell I'm trying to get into the habit of drinking a fuckton of water daily to lose weight for both health reasons but also so its easier to get into more intense exercise if your skinnier
4:57 PM
Signed up for a cardio kickboxing course at my college so fingers crossed that helps too(edited)
While we're sharing deiting tips, scientists actually recommend front loading your calories for weight loss (big breakfast, medium lunch, small dinner). Part of the science behind this is that it's better to be awake and moving than sleeping after eating a lot.(edited)
Studies show that most people can't provide the citation for their claims, and when they do, it's to a health magazine rather than a medical journal. Studies also show people don't understand that correlational studies aren't as powerful as the randomized controlled trials that debunk them, or that metanalysis of RCTs is the most useful (and rare) evidence of all. Of course, like a typical health factoid, I won't leave a citation, because I don't have any
(i'm kidding because I love diet and exercise debates)
austinwiltshire
Studies show that most people can't provide the citation for their claims, and when they do, it's to a health magazine rather than a medical journal. Studies also show people don't understand that correlational studies aren't as powerful as the randomized controlled trials that debunk them, or that metanalysis of RCTs is the most useful (and rare) evidence of all. Of course, like a typical health factoid, I won't leave a citation, because I don't have any
(i'm kidding because I love diet and exercise debates)
Studies show that most people can't provide the citation for their claims, and when they do, it's to a health magazine rather than a medical journal. Studies also show people don't understand that correlational studies aren't as powerful as the randomized controlled trials that debunk them, or that metanalysis of RCTs is the most useful (and rare) evidence of all. Of course, like a typical health factoid, I won't leave a citation, because I don't have any
(i'm kidding because I love diet and exercise debates)
He's also a big proponent of 99% of unarmed self defense is boxing and wrestling, and he teaches dedicated self defense classes.
(And 75% of that boxing and wrestling is wrestling)
I’m so fucking pumped for the martial arts club at the university I transferred to gets started, my buddy was in it and they actually teach each other how to fight
8:21 PM
With my work schedule I’ll get out of the gym as they’re starting
Aces high
hell I'm trying to get into the habit of drinking a fuckton of water daily to lose weight for both health reasons but also so its easier to get into more intense exercise if your skinnier
I had a great muay Thai coach and didn't realize it. We lost him and the class became bum fights.
It's so hard to find a balance between cardio kickboxing and bum fight gyms
austinwiltshire
I had a great muay Thai coach and didn't realize it. We lost him and the class became bum fights.
It's so hard to find a balance between cardio kickboxing and bum fight gyms
Light sparring and understandings between partners is such an incredibly difficult balance and the coach made it look easy
2
Aces high
hell I'm trying to get into the habit of drinking a fuckton of water daily to lose weight for both health reasons but also so its easier to get into more intense exercise if your skinnier
Ok about the water plan, I am a big proponent of drinking a fuckton of water. Once while backpacking I drank 6 litres in a day, and I'm a fairly small person. The next day, I was thriving while everyone else in my group was dead tired and sore. Since getting home from said trip, I drink 3.5-4.5 litres daily, depending on my activity level.
8:28 PM
I don't get headaches anymore and don't feel as tired, and have also had better weight maintenance.
C.J.
I don't get headaches anymore and don't feel as tired, and have also had better weight maintenance.
Oh yeah always count reps. Depending on goals going to exhaustion is not very productive.
C.J.
Ok about the water plan, I am a big proponent of drinking a fuckton of water. Once while backpacking I drank 6 litres in a day, and I'm a fairly small person. The next day, I was thriving while everyone else in my group was dead tired and sore. Since getting home from said trip, I drink 3.5-4.5 litres daily, depending on my activity level.
From what I put together reading starting strength and practical programming, just try to follow a schedule. When you start nearing failure or burnout, you can naturally remove sets or reps towards a 1RM, then take a week or two off, drop 10-20%, and start the rep schedule again. If you try to do progressive overload (even by like .25 lb a session), you will occasionally train in the failure zone. Just not so much that it causes you to burn out bad.
8:48 PM
Someone untrained can push themselves up weight every session or week for a long time, and also train towards failure more than someone who's trained a bit. Their "failure" isn't close to their genetic max failure yet, so their central nervous system can adapt too with time.
In an effort to keep my weight from bouncing back above the top end of my new weight class, I've started doing walk/run sessions. This morning was session 1.
Average pace per mile: 17.20 including warm-up/cool-down walking.
Total distance: 1.8 miles.
Just went for my first run since having our kid.
All I can say, as a 30 something former wrestler/rugby player, to some of you younger guys: TAKE CARE OF YOUR KNEES
5
1
JohnBrosGhost
Just went for my first run since having our kid.
All I can say, as a 30 something former wrestler/rugby player, to some of you younger guys: TAKE CARE OF YOUR KNEES
Nah, not only is it a plateau, but I also start to lose my lifts lol. 210-220 is perfect, feel like a ninja.
I do have to get back down there though lol, sitting at 238 atm.
I blame covidbody/dadbod
Bro, my wife is a fantastic cook, even if she doesnt believe it.
Im like "ok, ill watch what i ear and hit up some more veggies and lessmeat- aaaaaand theres the sinigang. Shit "
Also, just throwing a recommendation out there. I have all kinds of home exercise equipment. But about 6 months ago I bought a pair of gymnastics rings for $30. Hands down, the best piece of exercise equipment I have ever owned. You can beat the fuck out of yourself with those things and do virtually everything. Calisthenics are also really great and they are free. Anyway, that's my two cents.
Some experience with Krav Maga with mma elements. Highly recommend if you're looking for a combined fitness/martial arts system. Might have to look into those rings, I've heard several good reviews from owners
Some experience with Krav Maga with mma elements. Highly recommend if you're looking for a combined fitness/martial arts system. Might have to look into those rings, I've heard several good reviews from owners
Krav maga isn't a reputable nor functional martial art and I will die on this hill.
1
5:37 PM
Bjj/judo/sambo/collegiate or folk wrestling and some kind of striking like boxing, mui Thai will net you far better functional results than fake eye gouging people.
5:37 PM
But if you just want to take something to be active then by all means, krav maga.
Any training is better than no training. I do not regret any of the martial arts I studied and even learned valuable things from Kung Fu (mechanics of certain movements, leg strengthening that improved my footwork. Open hand techniques which I've actually used before, So on). That being said, having sparring being a centerpiece in training gives a martial art a big advantage. The most combat applicable martial arts I've studied are Muay Thai, Boxing, Wrestling, BJJ, No Gi Submission Grappling and MMA. Right now I mostly just train in BJJ and No Gi Submission Grappling.(edited)
That's generally what I've come to understand after researching it. My instructor generally focused on stress drills and how to maintain situational awareness under duress, which I appreciated. But I agree the techniques for whatever "orthodox" Krav forms exist aren't on the same level as BJJ. When finances and time allow I'd love to start up with BJJ, and I'll have to do some digging on the other forms you mentioned
suspiciously_suspicious
Which is better to get into for someone with no hand to hand experience?
Honestly best advice I can give is to research different forms and find what's right for you. Each one has strengths and weaknesses. Check what's available to you in your area. Finding something local with an instructor you like will make the whole experience much easier, and you'll be more likely to keep at it if you're having a good time. As mentioned above, my experience with Krav was great for physical fitness and getting a sense of maintaining situational awareness under stress, but the techniques themselves were less practical than other forms. I've heard good things about Brazilian Jiu Jitsu from friends who have taken it as well.
Anything really. Just do research on gym reputations. Try and avoid McDojos and look for a gym that encourages cross training with other gyms as well as competition participation.
3:37 PM
Oh, I'll also say look for a place that has a strong and healthy instructor staff. If you're paying $150+/mo for bjj and blue belts are regularly teaching classes beyond fundamentals then something is gravely wrong.
I feel that. I think it's important to state that you don't need to wait to be in better shape before doing martial arts. There are some amazing success stories of people walking on to the mat having never been athletic and ultimately becoming absolute monsters.
3:56 PM
But do listen to your body. If you need a break take a break but also know when to push yourself.
suspiciously_suspicious
Which is better to get into for someone with no hand to hand experience?
As the others have mentioned, try some free trial classes and find out what you enjoy the most. I study at an MMA school, run by a famous mixed martial artist, and I absolutely love it. They have all kinds of different classes but I focus only on No Gi Grappling and Gi BJJ. It seriously brings me a lot of joy. It’s an amazing workout, very therapeutic, I don’t get injured like I did in the striking arts and I think it’s very intellectual. It’s been called human chess and I think that’s a great description. It’s got puzzles and problems to solve and you can strategize many moves ahead of your opponent like chess. When someone beats me, I am actually thrilled by how creative or sophisticated their technique is.(edited)
6:49 PM
Judo, wrestling, Muay Thai - all super awesome and very effective in self defense
Something to address about using martial arts in a street fight/self defense scenario is that a lot of ground moves can leave you incredibly vulnerable to outside attackers. Case in point is watching those fight videos where someone that's outsized by an attacker does some text book grappling, gets them in a joint lock or choke and a do good by stander just dirt naps then because they're 'killing the guy' so food for thought.
Also, it takes a few years to be proficient at a martial art to use it as a defense form. So be realistic in your training.
That’s true, but if you know how to ground fight you are much much better at wrestling your way back up to your feet to an advantageous position, or rolling out from under a bunch of attackers if the fight goes to the ground. 85% of fights go to the ground, so I’d say it’s a crucial skill set.(edited)
9:03 PM
Unfortunately, I’ve actually been in these situations
9:04 PM
Street violence needs to be avoided at all costs(edited)
9:05 PM
It’s always dirty, rarely ever honorable and usually involves weapons
9:06 PM
If you do a takedown to someone on a hard surface it can result in brain damage, spinal damage or death. Just one takedown. Same goes for a knockout punch. That will completely ruin your life and someone else’s.
That’s true, but if you know how to ground fight you are much much better at wrestling your way back up to your feet to an advantageous position, or rolling out from under a bunch of attackers if the fight goes to the ground. 85% of fights go to the ground, so I’d say it’s a crucial skill set. (edited)
Though I started judo at a young age to offset my short wrestling seasons I never jived with the guard pulling mentality of "X% of fights end up on the ground." Well yeah but nearly all fights start while you're standing.
Brought to you by Judo: the art of hitting people with the earth.(edited)
That being said, when I was 24 I started casually training BJJ to increase my mat time. There are things I enjoy about both disciplines but BJJ practitioners are a peculiar bunch.
As time has gone on and new practitioners omit or forget that they tend to look towards western wrestling for techniques, which I view as an interesting recessive history since grappling, regardless of origin, will share moves despite the distances between them since the human body has a finite number of ways it can and can't move.
1
10:11 PM
Sorry, I nerd out big-time over the history and anthropology of martial arts, but specifically judo/bjj and grappling.
Yeah, I think the history is really cool. When I was into Muay Thai, I studied Pradal Serey and Bokator in Cambodia, because I was making a documentary there. If you look at the Angkor temples you see depictions of Pradal Serey all over the reliefs and also some sport grappling they practiced. I’m pretty sure Cambodia actually was the predecessor to Muay Thai but the history was lost because of poverty and genocide(edited)
10:19 PM
I don’t think there is recorded evidence of Muay Thai as old as the Angkor temples from the Khmer empire(edited)
10:22 PM
But in terms of ground fighting I actually started with pure Gi BJJ at a Gracie Barra school in Orange County. They rarely ever practiced takedowns or standup grappling there and I only learned a tiny bit of Judo from a guy I rolled with during open mat. Where I study now has Judo and wrestling and there is equal focus on standup/takedowns. I’d say it’s very significantly different than Gracie Barra BJJ.(edited)
BJJ is in an interesting state. You have 10p doing their own weird hippie dmt death cult thing. Danaher and B-team holding firm on the judo origin story, the Gracie's refusing to acknowledge judo in any way -heres a secret, they're all judo shodans- and then a weird mix of historical interpretation or out right revisionism.
10:38 PM
Judo in America however is basically a weeaboos love letter to Japanese pedagogy when other countries have learned to evolve and develope their own homebrewed styles.
I wouldn't say the Olympics ruined judo, I would say that the IJF (global governing body of judo) didn't want to be cut from the Olympics and instead of pushing for a faster game they wanted the practitioners to resort to flashier throws -spoiler alert, the throw with the highest win percentage is osoto gari or a whizzer for you rasslin' fans-
Now what your dojo teaches you is entirely dependant on their scope. My current dojo is extremely old school and primarily teaches the entirety of the Kodokan Manual. Yes that means sword and gun shot too. But we also practice leg grabs and leg locks with the understanding that doing so in a comp will get you DQd.
And yes, judo is the least expensive because all but the head instructor are volunteers. The sport/art is based in community service/mutual aid. Jigoro Kano was an absolute mensch when it came to making things accessible for future students.
IvanAlbright
My only complaint about ADCC is all the roids. They need to enforce testing
Hot take but I give ZERO Fs about roid usage and honestly think there should be a juiced leage and a natural league, kind of like fighting absolute. My theory is that the juiced league will get more views because of the level those players can compete at.
Yeah, I mean the juice spectacle brings in audience
11:04 PM
I don’t like it because, well it’s awful for your health, and I know my body can’t get there naturally. It’s not like Gordon Ryan (the fascist) is so incredibly dominant because of how juiced he is (and he definitely is). He is juiced but he has no competition because nobody trains as hard/often or has the Danaher technical knowledge/strategy.(edited)
Here's my take on roids. Taking steroids doesn't just magically make you better at the sport. You still have to train, decompress, expand your knowledge and philosophically adapt to new strategies.
11:09 PM
Now taking steroids puts you at an advantage to be able to maximize ones training. There's no arguing that because that's the point. But if someone can commit their lives to a sport wouldn't that put them at some kind of unreasonable advantage compared to Mike from Munsie who works two jobs so he can train 12 hours a week?
11:10 PM
Personally, the steroid issue is beyond my scope of caring. People can pick a side but to me it seems like a weird issue to make a moral stand on.
I think it just makes those who don’t use jealous. I will never use it. I will also never go pro. But I’d be lying if I wasn’t a bit envious of some of the “unnatural” physical specimens I train with
Though I started judo at a young age to offset my short wrestling seasons I never jived with the guard pulling mentality of "X% of fights end up on the ground." Well yeah but nearly all fights start while you're standing.
Brought to you by Judo: the art of hitting people with the earth. (edited)
"I never jived with the guard pulling mentality of "X% of fights end up on the ground." Yeah, I like that they don't give points for guard pulling in ADCC and it's generally avoided. I train with dudes that have 50 to over a hundred pounds on me, so I actually avoid guard as much as possible. When you're rolling with a dude that is nearly twice your size and stronger than you, they just use their weight and smash you when on top. So I work really aggressively to maintain top control or take their back. If I wind up with a big dude in my guard, my strategy of course is to sweep or submit (leg locks) but also I work every chance to wrestle my way back up to my feet or roll out up to my feet.(edited)
9:23 AM
I've actually been jumped by like 10 attackers once. Knowing how to roll out and wrestle back up probably saved my life.(edited)
I'm a weirdo in that I find spectating BJJ to be boring beyond existence. Also baseball season is coming to an end so that's where my attention is.
10:49 AM
And weight classes absolutely translate to street fights. I'm not a small person but I sure as shit won't be super eager to tussle with a guy who obviously has 50+ on me.
10:49 AM
Not that I'm eager to tussle in the street anyway, but I think you get my point.
I did not like watching BJJ at all, until I decided it was going to be the only martial art I train and focus on. That being said, I find ADCC to be infinitely more entertaining to watch than Gi BJJ like IBJJF tournaments
Basically, it's lower intensity, longer duration and more frequent cardio
8:59 AM
You can do very light running
8:59 AM
I have a rowing machine someone gave me and I love that
9:00 AM
But mitochondrial efficiency gives you generally much more energy throughout the day and you feel better
9:00 AM
It also gives you a bigger gas tank for other exercises
9:03 AM
Since I was always doing martial arts, I kind of neglected cardio and I think that was a mistake. I remember there was a period of time when I was younger that I couldn't train martial arts, because it was too expensive. All I could afford was a YMCA membership (which was cheap at that time). Anyway, my routine was lifting weights and swimming for cardio. I got in such great shape with that combo and felt great
9:04 AM
Anyway you can try incorporating lower intensity, longer duration cardio, say 40 min, 3 - 4 days a week.
9:05 AM
I'm getting older too by the way. Which is why I only do grappling now
9:07 AM
One thing I found really interesting about getting older is that even lifting weights or doing gymastics exercises I get injuries. So you would think doing a combat sport like grappling would give you more injuries but in fact, when you get older, ANY vigorous exercise gives you injury (aside from maybe a light, zone 2 exercise or swimming). So I guess my point is, do what you enjoy the most. I enjoy martial arts the most so I train harder and it makes me happier. I also found that I enjoy gymnastics rings so I do that more frequently.
9:11 AM
Since you have an elliptical, zone 2 cardio would be, going lighter intensity on the elliptical for 40 min, 3 -4 days a week
1
9:12 AM
Sounds like you ruck too? Maybe ruck with your pack up an incline 40 min?
1
9:13 AM
I find longer duration cardio, regardless of the intensity, gives me a greater endorphin, dopamine, serotonin, or whatever type of chemical "high" you get from exercise.
9:15 AM
If it's just for training against fascists, I think explosive kettle bell exercises, or any explosive exercise will help (burpees are great, personally I love calisthenics).(edited)
9:15 AM
Cardio for your gas tank
9:15 AM
If you need to run or chase
9:16 AM
A physical fight is a whole other level of conditioning on your body. I find that when I haven't trained even a couple weeks and get back in how out of shape I can become
IMHO, if shit ever hits the fan in a major way or if confrontations erupt on the streets. Of course, you can't just rely on others to protect you, but most definitely there will be strength in numbers. And you see that in all of the examples with those clowns running away and jumping into the back of their U-Hauls, packing in like sardines. Fucking cowards. In urban areas they are almost always outnumbered. And we need to ensure that every time. If it's a rural town, then we need to bring the numbers to them for support.
Everyone should be doing breath training. Learn to breathe with your whole lungs, and also to keep respiration rates high even when autonomic stress response tries to make you breathe shallow and fast. It's the FIRST axis of control in any human conflict. Learn it in yoga. Learn it in martial arts. Practice it in your daily life to practice conscious breathing.
I prefer to spend my money at worker owned or union businesses. This one is both.
This carrier is sold out right now, each is hand crafted by the owners/workers and there is good reason they have backorders.
I can also personally vouch for the individuals who make up this business collective, I've met them in person, they are solid anti-fascists. And they custom designed my thigh scabbard for my Shockwave.
https://conquestofthread.com/collections/frontpage/products/modern-praxis-v1(edited)
The Modern Praxis Plate Carrier is made from 1680D Ballistic Nylon material, Polyester Milspec webbing, and 3D Space Mesh inner lining for comfort and durability. It includes four plate pockets and MOLLE webbing on all sides for maximum coverage and load-bearing capability. Our Plate Carriers feature a wide variety of
Conquest of Thread is a worker-owned and operated shop making hand-made tactical gear and accessories. Like many people, we lost our jobs when the shutdown happened and had to search for other sources of income. Fed up with being exploited by lousy bosses and shit pay, we decided to try working for ourselves instead
@Spinner oh no I have a good quality plate carrier already. I’m looking for one just for weight training. I’ll probably end up just using mine, but don’t want to freak out my neighbors (I’ve been building a good relationship, and I am outnumbered)
1
Spinner
I prefer to spend my money at worker owned or union businesses. This one is both.
This carrier is sold out right now, each is hand crafted by the owners/workers and there is good reason they have backorders.
I can also personally vouch for the individuals who make up this business collective, I've met them in person, they are solid anti-fascists. And they custom designed my thigh scabbard for my Shockwave.
https://conquestofthread.com/collections/frontpage/products/modern-praxis-v1(edited)
I prefer to spend my money at worker owned or union businesses. This one is both.
This carrier is sold out right now, each is hand crafted by the owners/workers and there is good reason they have backorders.
I can also personally vouch for the individuals who make up this business collective, I've met them in person, they are solid anti-fascists. And they custom designed my thigh scabbard for my Shockwave.
https://conquestofthread.com/collections/frontpage/products/modern-praxis-v1(edited)
I've broken quite a bit of "tactical and duty ready" kit, so the rest of you won't have to or waste your money. No point in having kit if you don't field test it for longevity and use case
12:47 PM
Ask me and I'll tell you if it's field capable I've probably tried using what most civies can buy
The “active club canada” white power guys had an international fitness challenge to see what chapter/region member could do the most pull-ups with the most weight, we should do something like that and then post about it to drum up hype
Even when I trained for the military (didn't get in but did the training) some folks would do push-ups on their knees. Even big dudes. If it helps you get more reps, which is what's important, that's better than just struggling through a few of them.
1
RebelKitty
Even when I trained for the military (didn't get in but did the training) some folks would do push-ups on their knees. Even big dudes. If it helps you get more reps, which is what's important, that's better than just struggling through a few of them.
Well, if you have some gigachad drill instructor they're going to shit on you for it, but it's not exactly "wrong". If they're honest with themselves that person needs to build core strength and thus needs more reps, not just harder impact workouts. It's the same idea as lifting lighter weights and moving up as you can maintain the same number of reps.
9:27 PM
If you're doing higher impact/heavier load workouts without an adequate number of reps you're really just risking injury more than you are stably building muscle.
Unu51, Syndicalizer of Anarchy
I was always told that was the incorrect way to do it.
It also depends on what you're trying to train. For endurance you want to get more reps in. Training that way will also develop strength, but it's less efficient for doing so because it's harder on your CNS and thus requires more recovery time. If you want to build strength efficiently, then you wanna go for progressive overload, in which case doing a harder variation of the exercise for a few reps is better than an easier version for a bunch of reps. Just try to increase your reps each time till you hit a certain point, then move to an even harder variation. A good way to strike a balance between strength and endurance training is drop sets. Do however many reps you can of a harder variation, then switch to an easier variation and keep plugging. But if you do that then you can't do a lot of sets of each exercise or you'll fry your CNS.
1
Unu51, Syndicalizer of Anarchy
I was always told that was the incorrect way to do it.
Causing yourself injury is the incorrect way of doing push-ups. Doing push-ups from the knees is also known as an assisted pushup. If you need to work on form and reps doing push-ups from the knees is a good place to start.
Does workout-relevant eating like protein and stuff really have a big impact on gains? Also, when should I eat? Planning on going to the gym tonight but not sure if it should be before or after my steak dinner
If you wanna take protein, you probably should contact a diet specialist to talk about it
floppunism [BOI, ID]
Does workout-relevant eating like protein and stuff really have a big impact on gains? Also, when should I eat? Planning on going to the gym tonight but not sure if it should be before or after my steak dinner
The phrase "abs are made in the kitchen" is in a literal sense true. Your nutrition will make a massive impact. However... as for what macronutrient intakes you should be getting, that very much depends on a wide variety of factors. And you also have to factor for context. So, for example, in theory more protein is always better for more muscle gains because it makes additional amino acids available for use in the process of muscular hypertrophy. However, this is counterbalanced by the context that there are diminishing marginal returns of additional protein on hypertrophy, and that the limit it logarithmically approaches depends on your activity and strain under which you're putting your muscles. This is then compounded by the fact that you can only eat so much shit, and you'll only want so much shit because you're generally not looking to pack on tons of fat alongside your muscle gains. This means then that the more protein you consume, the less of the other macronutrients you're consuming. Consuming less fats lowers your brain and CNS function and thus increases your necessary recovery time between workouts and will make your workouts more exhausting and painful and make you less likely to want to keep doing them. Consuming less carbs means you won't have as much energy during your workouts, which means you won't be capable of doing as much volume or engaging in as much progressive overload. These factors then mean your metabolic and muscular stress is lower, which lowers the logarithmic limit of how much hypertrophy all that protein you're consuming can actually produce anyway. So it becomes bery necessary to strike a balance. But what is that balance? Well the answer to that question depends on a massive variety of factors that are different from individual to individual. I would happy to discuss more on this topic and go into some actual practicable advice I could give in this regard, but as of right now it's past midnight where I am and I'm tired, so it'll have to wait till another time.
I'd say this is a way better synopsis than Discord text deserved but that's the gist. Diets suck. I used to be heavy on the protein and avoid fats, but the point about it making workouts more painful seems to have a lot of truth. Nowadays I eat a lot more varied stuff, but I notice I bounce back a lot faster after a big workout now even though I'm older.
3:09 PM
I'm naturally very lean and it can be challenging even to retain fat. Avoiding it in my diet entirely was probably putting my body in some mode where I was just torching the crap out of it though. Nutrition is a huge part of getting returns from a workout.
I’ve been making an effort to go to the gym more often. I may have overdone it on the machines as my upper back and arms are sore, and I struggle to walk.
floppunism [BOI, ID]
Does workout-relevant eating like protein and stuff really have a big impact on gains? Also, when should I eat? Planning on going to the gym tonight but not sure if it should be before or after my steak dinner
I take my protein and creatine as soon as I can after I’m done my workout. I’m personally plant based, and I’m up from 137 to 150 in the last few months, 5’10. I’m not sure how some people feel about creatine but it’s good for skinny bastards like me to put on some water weight/mass
Can any of you fitness enthusiasts attend tomorrows general meeting?
Date: Sunday 4/16
When: 9 AM PST/12 PM EST (noon)
Where: Meeting Room voice chat channel
Topics: mutual aid (I got a list of people who seem to have connections, and we can probably put together a network), marketing, networking (National Lawyers Guild?) (edited)
Remember. If you, like me, have exercise as a strange unknown concept to you. Just start. Do 5 minutes. 30 minutes. whatever is good enough for you. A not-0 day is a win.
If you're out and about, please remember to hydrate, eat, wear sunscreen, all that stuff. Don't put yourself at risk
Did exercise today. Switched to inside since it's way too hot outside to endure more than a walk to the car. Was good. Apartment complex I live in has a gym. Partner and I went together.
@Dandelion Bodies All this is pretty good advice, walking is really underrated a starting point. Although a light jog is fine too, sometimes I’ll get back into a fitness program by doing two days a week with just a 20 minute jog if I’ve had a long break. Should easily be able to ramp up intensity every two weeks. Either by going for longer or doing more days.
11:31 PM
Another important factors to keep in mind your current fitness level in terms of age, experience, and overall health.
11:32 PM
If you’re just like an average every day person, you shouldn’t face any unique challenges that should make it any harder. The big benefit of just doing simple walks is that you’re helping to establish the habit.
11:34 PM
Once you establish a consistent pattern for about a month, consider adding one strength day a week. This doesn’t need to be crazy in length, 15 or 20 minutes of just regular body weight workout is fine.
11:34 PM
Remember, it’s all about establishing the habit.
11:40 PM
I just got back into consistently doing fitness a few months ago. Easing into it with some light work is exactly how helped myself get back into it. Took two months but I’m back to PT 6 days a week running cardio for 3 days and doing push/pull/lower splits on the other 3 days. Just keep at it and, remember it doesn’t matter where you start, just matters that you keep with it. (edited)
Fitness is about establishing habits. It's a positive feedback loop. It is hard at first but gets easier because you get a dopamine and endorphin reward at the end. Eventually, you addict yourself to the exercise because dopamine and other endorphins are also the same chemical that heroin messes with. Now you aren't addicted in the sense like heroin. These rewards are evolved to reward you for the work that you are putting in for self preservation. As as species we've learned to high jack that system with easy things like sweets and pornography and other recreations. But we are made to be exhaustion predators. Capable of very long, grueling distances chasing wounded prey often double or triple our size.
I’m going to begin doing some real cardio workouts soon. There’s a foot path near my house, and if I take that to one end and take another path back to my house, it is just under three and a half miles. Another is about twice that, the third is around 50% larger. I plan on walking these when possible starting tomorrow.
7:38 AM
To complement that, I do around 15 minutes of yoga every night and 35 push-ups.
That’s one of the great things about calisthenics in general
2:41 PM
OK, so I was looking at some videos and it seems a good way for me to just implement them into my push day is just put them at the end of the work-out and do reps to failure. I’ll give that a try in this upcoming week.
I got my summer ruck set up. Best workout in your life. Just add a palatable weight. Get a good podcast and walk as long as you are able. Keep adding weight. Become the exhaustion predator your ancestors would respect!
Rucks are one of those things I would do more if they weren’t killer on the knees. To be fair though, it really depends on the walking service too. It’s a good workout, but do future you a favor, and ruck on ground that has some give when you can. (if you aren’t already)(edited)
Burpees are probably one of the best calisthenic workouts one can do. Personally, I hate them, but they’re fantastic.
9:16 PM
I think I just really hate how they feel on my knees after a while. But then again, my three days a week running sessions weren’t doing me any favors on that front. I actually just changed my cardio routine so two of my three days are non-impact cardio and it’s such a relief.
Neon
I think I just really hate how they feel on my knees after a while. But then again, my three days a week running sessions weren’t doing me any favors on that front. I actually just changed my cardio routine so two of my three days are non-impact cardio and it’s such a relief.
Granted, swimming is dependent on having a facility but municipal swimming pools are fairly accessible almost everywhere.
10:32 PM
I don’t know many good routines for rowing or biking yet, but I have experience with some swimming ones. If you’re a brand new swimmer, going about 750 yards front crawl with a mix of pull and kicking drills is good to get you started.(edited)
10:32 PM
And it’s very common for community pools to have all the equipment you’ll need.
10:34 PM
You’ll also need to develop (or have) technique but it’s fairly easy to pick up.(edited)
10:36 PM
For my current routine, I do 2,000 yards at the moment but I’m still working out the details.
10:40 PM
@AvoidOblivion Also, keeping up your walking routine is fine too! If you want to step it up, you could always do light jogging. You don’t have to go hard, it’s just keeping active that’s important.
10:41 PM
And if you haven’t already gotten a solid set of running shoes, that will definitely help the wear and tear on your joints.
Neon
@AvoidOblivion Also, keeping up your walking routine is fine too! If you want to step it up, you could always do light jogging. You don’t have to go hard, it’s just keeping active that’s important.
Thanks for the info. I haven’t been able to do as much walking recently due to poor weather and physical problems, but I’m expecting to be able to return to walking daily next week.
I have a bike, but the front gear derailleur doesn’t change gears and causes the chain to fall. I’ve attempted to fix it personally and professionally, but neither worked.
1
AvoidOblivion
Could you please give some recommendations on non-impact cardio? I may be 18, but my knees are not great. Neither are my elbows or shoulders.
I know it sounds counter intuitive but walking/running/light weights if done right will likely improve the knee issues. My joints got absolutely destroyed by chemo therapy but with a little exercise the joints got better and now not much pain. edit: spelling.(edited)
Remember it is more about building a habit and less about what you do. Be consistent. If it is raining walk up and down the stairs if you have them for 20 minutes. Get a jump rope and do a 30 seconds on / 1 minute off kind of workout. Do it for 20 minutes. Etc. Just make a habit of being consistent. Fortunately/Unfortunately I got stuck with a blood transfusion that gave me hepatitis C. At the time they treated it with the same kind of meds they use for certain cancers. Lost hair. Muscle pain. Joint pain. Constant flu systems. Not fun!
Stolas_of_the_Stars
Remember it is more about building a habit and less about what you do. Be consistent. If it is raining walk up and down the stairs if you have them for 20 minutes. Get a jump rope and do a 30 seconds on / 1 minute off kind of workout. Do it for 20 minutes. Etc. Just make a habit of being consistent. Fortunately/Unfortunately I got stuck with a blood transfusion that gave me hepatitis C. At the time they treated it with the same kind of meds they use for certain cancers. Lost hair. Muscle pain. Joint pain. Constant flu systems. Not fun!
I exercised today. I hadn't been since I got my job cause it's like 3 miles every worknight. But I don't think I'm gonna get hour sso I figured "time to start that back up." Remember to bring water especially if you exercisin' ya'll.
Bought a jump rope on a whim at like 10pm last night. Haven't used one in 20+ years but I fell into a groove right quick!
4
4:59 AM
Doing them indoors now that I've discovered I have clearance in here: 2 minutes jump rope, set of 20 pullups on the rack, 2 minutes jump rope, pullups. Like a kid in a candy store, but the candy is exercise and the kid is 40.(edited)
Am in France for vacation. Most of the people here are stacked and just do calisthenics and running/biking. People are constantly active and eat lots of carbs and smoke all the time. Its so crazy. So unlike the states.
Except that the US is not too big for public transport. High-speed rail could carry us across the country and between major cities with ease and in no time at all, but it’s not invested in.
In cities, even the expansive ones like Houston, subways or elevated rails, or even just properly funded bus routes, can make a massive difference in ease of transportation.
No country is too big for public transport. All it takes is proper investment, and when seeing how much Americans spend on cars, it’s an investment that would be returned very soon.
Id be interested in collaboration with fitness and martial arts. I know of an online muay thai program that might be launching in the next year. Will share
Kow
Id be interested in collaboration with fitness and martial arts. I know of an online muay thai program that might be launching in the next year. Will share
I'm huge on "operational fitness" seen in hybrid endurance programs like Tactical Barbell. Its great for mixing strength and martial arts, but also endurance sports and strength training. It has really gotten me from a gymbro to a middle-aged serious distance hiker and long distance runner. I would 100% recommend everyone look into the program. It can be modified to focus on different aspects like base building, endurance, strength and mass. But the goal is to be a "whole athlete" and not just a specialist in weights or running or martial arts.
2:56 PM
I am not normally an evangelist for fitness type programs because things can get fairly tribal. But I do with this system. It is just too damn good and personalizable if you put in the effort to read and think through your fitness needs. They even have a system for the middle aged older bucks such as myself.(edited)
Stolas_of_the_Stars
I'm huge on "operational fitness" seen in hybrid endurance programs like Tactical Barbell. Its great for mixing strength and martial arts, but also endurance sports and strength training. It has really gotten me from a gymbro to a middle-aged serious distance hiker and long distance runner. I would 100% recommend everyone look into the program. It can be modified to focus on different aspects like base building, endurance, strength and mass. But the goal is to be a "whole athlete" and not just a specialist in weights or running or martial arts.
Series of books that you can get cheaply on kindle for under 10 dollars.
3:40 PM
There is Tactical Barbell 3rd, Tactical Barbell Conditioning, Tactical Barbell Mass Protocol for putting on more muscle, these three cover all base programs. Then there is the TB for Police and Green Protocol for combat arms soldiers working towards selection and crazy fuckers like me that are training for long distance hiking. Then there is the Ageless Athlete that provides insights for middle-aged and older people.(edited)
if you want to punch a "wall" get a makiwara board off of amazon
4:16 PM
for punches and ridgehand strikes
4:17 PM
for kicks find an old tire and cut a rectangle of rubber from it and put it on a hard surface slowly work up your power with your toes and shins(edited)
alternatively if you want to go the chinese route with iron palm
get a bag of rice and slap it working with the palm and back of hands
then move onto the hammerfist strikes then your regular straight punches and then after that your middle knuckle punches
Summer is ending so I am going to start my 12 weeks of base building once I get back from Europe. I will post the template with options if anyone wants to "embrace the suck" with me. We can discuss modifications to suit your personal needs too. Just lemme know.
Here it is. Use it as you need it. It will get you shredded and ready to survive a typical military boot camp and likely do well in selection. It can be done indefinitely if you prefer or modified as needed. MAKE SURE YOU ARE IN A CALORIE SURPLUS or will hit a wall.(edited)
1:01 PM
If you keep pace and make it I will post the next part of the program.
1:08 PM
The goal is to make a strong base from which to build higher levels of muscle endurance (think able to run indefinitely or march indefinitely with weight) and velocity/speed.(edited)
My main warmup for Kickboxing
3 min total for each combination
{right leg back fighting stance 1 min} jab, cross, jab
[switch stance and repeat for same length and then for 3rd rep right leg back again after 3rd rep 30 second break]
repeat the same stance switching after every rep. 3 reps is 1 set
2nd set Jab Cross Jab (rear hand) uppercut from squatting position
after 3rd rep 30 second break
3rd set
Jab, Cross, Jab (rear leg) round kick to thigh or calf
4th set
(lead hand torso then head) Hook, Hook, Cross, rear leg round
5th and final set
freestyle 5 strike combo
punch punch punch kick kick
or alternating punch kick punch etc etc
no break between 4th and 5th set
1:11 PM
-----------------------------
1:11 PM
ill be doing a video tonight to demonstrate my warmup
Sorry had to reattach the file. There was an error in it.(edited)
Stolas_of_the_Stars
Here it is. Use it as you need it. It will get you shredded and ready to survive a typical military boot camp and likely do well in selection. It can be done indefinitely if you prefer or modified as needed. MAKE SURE YOU ARE IN A CALORIE SURPLUS or will hit a wall. (edited)
My main warmup for Kickboxing
3 min total for each combination
{right leg back fighting stance 1 min} jab, cross, jab
[switch stance and repeat for same length and then for 3rd rep right leg back again after 3rd rep 30 second break]
repeat the same stance switching after every rep. 3 reps is 1 set
2nd set Jab Cross Jab (rear hand) uppercut from squatting position
after 3rd rep 30 second break
3rd set
Jab, Cross, Jab (rear leg) round kick to thigh or calf
4th set
(lead hand torso then head) Hook, Hook, Cross, rear leg round
5th and final set
freestyle 5 strike combo
punch punch punch kick kick
or alternating punch kick punch etc etc
no break between 4th and 5th set
i come from a TKD backround with a love for technical kicks that make use of full leg extensions
rear leg spinning hook kick
and front leg skipping axe kick
along with the occasional thrust kick/front kick(edited)
Anybody know a place to look up some good push/pull/legs split routines? Getting some decent gains with my current set up but I’m looking to readjust in a few months.
11:11 PM
Looking to develop two different versions of each routine that I can alternate between.
Something like this? Lemme know I have other PPL routines. I used to have work out ADD so I tried a lot of different stuff I found here and there.(edited)
5:41 AM
This is a three day a week PPL routine. It is best performed at either 5x5 or 4x8 but can be modified to your fitness needs and prefered rep and weight ranges.
Day 1: Push
Barbell Bench Press
Military Press
Incline Dumbbell Press
Flat Bench Dumbbell Press
Weighted Dips
Tricep Extensions
Day 2: Pull
Barbell Bent Over Rows
Alternating Hammer Curls
One-Arm Dumbbell Rows
Shrugs
Preacher Curls
Deadlifts
Day 3: Legs
Back Squats
Stiff-Leg Deadlifts
Calf Raies
Dumbbell Lunges
Leg Curls
Addition: Do Abs every other day. Regardless of the split. Mix up the ab routine. With sit ups, ab roller, reverse crunches, planks and leg lifts. Just pick two or three exerices and do them for 3 sets of 30 seconds.(edited)
For the other three days I do mixed cardio training.
Day 1: Swimming
2000 yds
Day 2: Cycling
50 minutes, progressive load
Day 3: Running
40 minutes, progressive load
Sounds like you got a good split. I would just change the exercises every so often. I usually do a split for 12 weeks then change to something else. However, I am currently working towards a marathon and a through hike of the AT trail so once I do this next 12w split I am focusing less on strength. Is your goal just overall physique and mass?
12:44 PM
PPL --> Bro Split --> FST --> Y3T --> cycle continues. Sort of spread out over the year.
I’m actually about to finish the current 12-week cycle on this routine at the end of the month, probably gonna switch to a two day full body routine or upper/lower split for a about a month when I go to take some time off work. Then when I get back, I’ll implement a new routine in earnest.
1:02 PM
Although I’ll probably extend the current routine out a couple more weeks to the point I take that break, just for consistencies sake.
1:03 PM
As for goals, I’m just trying to improve my fitness overall and this is all stuff that I tend to like.
1:04 PM
Although if I have to pick a goal, it would be nice to finally hit thousand pound club by the end of the year.
1:06 PM
I had to guess… I think I’m about 200-180 pounds away from that.
Bro Lentils and rice with the occasional beef or chicken will do you well.
1:58 PM
Beans, Lentils, Brown Rice, Canned Salmon or Tuna, Cheap Greens.
1:59 PM
Also Quinoa the food of the gods!
2:00 PM
With those sources of protein you should be able to cut without much muscle loss. Focus on muscle endurance circuits to keep the lean muscle and you'll be fine.
Back squats were my lift until I got older. I've transitioned more to lunges and hack squats now. My back has thanked me and tbh my glutes are still like tree stumps!
Started my base building routine today. Decided to do it with a mixed dumbbell cluster. So I do the following 3xweek. Think it'll do just fine with minimal equipment.
Walking Lunges. 5x5
Dumbbell Bench. 5x5
Dumbell Overhead Press. 5x5
Pull Ups. 5x5.
Kettlebell Swings 3x10.
Neon
Honestly, I feel way more pain on barbell lunges than I do on the back squat. But that’s just me personally.
Yea. I have heard it definitely is. I suspect there's some genetics in there we aren't aware of. Because my knees always feel like ass after back squats now. But lunges....not so much for me.
Don’t want to monopolize your energy on this if you were trying to do something more IF focused. For Saturday Club, I’m thinking that it’s open door policy will be a way to find new people to network with.
zak van rijn
Don’t want to monopolize your energy on this if you were trying to do something more IF focused. For Saturday Club, I’m thinking that it’s open door policy will be a way to find new people to network with.
My idea is more of a mutal accountability system for us. And to sort of make ourselves fitness evangelists for our friends and communities so we can build a broader community resilience. The IF Heavies is just the name for our discord groups, does that make sense?
1
Stolas_of_the_Stars
My idea is more of a mutal accountability system for us. And to sort of make ourselves fitness evangelists for our friends and communities so we can build a broader community resilience. The IF Heavies is just the name for our discord groups, does that make sense?
I'll work on something right now. Read my template above and think about whether it suits your fitness needs and if it doesn't then lets make a 12w program for you that does and then we celebrate our successes and work to keep outselves chipping away.
Stolas_of_the_Stars
I'll work on something right now. Read my template above and think about whether it suits your fitness needs and if it doesn't then lets make a 12w program for you that does and then we celebrate our successes and work to keep outselves chipping away.
It is a solid base building template to more or less get people into a level of fitness readiness. From there you can either go big and hit mass/strength or do what I am doing doing and push long distance endurance. The base building is also good for transitioning between programs and is always a good idea to do again afterwhile to keep your fitness generalizable.
10:56 AM
I am also going to collate a document that can be used as a fitness vault and guide. Will have options for aerobic endurance, anaerobic endurance, and general conditioning.
Stolas_of_the_Stars
Started my base building routine today. Decided to do it with a mixed dumbbell cluster. So I do the following 3xweek. Think it'll do just fine with minimal equipment.
Walking Lunges. 5x5
Dumbbell Bench. 5x5
Dumbell Overhead Press. 5x5
Pull Ups. 5x5.
Kettlebell Swings 3x10.
Also a few of those I can’t do rn because I don’t have the tools at home
Stolas_of_the_Stars
It is a solid base building template to more or less get people into a level of fitness readiness. From there you can either go big and hit mass/strength or do what I am doing doing and push long distance endurance. The base building is also good for transitioning between programs and is always a good idea to do again afterwhile to keep your fitness generalizable.
Base building is the idea that you are focusing on both strenth and endurance equally. You don't need ANY equipment simply because for the weights work you can do a cluster of body weight activities. Push ups and bodyweight squats and dips and such.
1
12:48 PM
Really all you need is a pull up bar to maximize the strength part. If you can't do that do inverted rows using a table or a desk. The cluster would be Push ups, inverted rows, body weight squats and chair dips. Find how many you can do AMRAP and then each week do either 70% of that number 80% of that number or 90% of that number for 5x5. The clusters are up to you, so pick what you can do with the equipment you have.
12:50 PM
I was in Lyon, France for a week. The bros there did nothing but calisthenics: pull ups, inclined push ups, leg raises, dips, and so on. Dudes were built like super Otters.
12:54 PM
Look at prisoners. Many have minimal equipment and sometimes no equipment but stay jacked on body weight training only.(edited)
For sure. However, my suggestion is this: we need to ask ourselves what kind of fitness level individuals would need to be in if, per se, we enter a SHTF scenario where you absolutely need to have the fitness of a light infantryman. Base building is designed to start you down a path to get you there. Once completed there are different templates and exercise pathways that we will specialize in, individually, to maximize our personal goals. For instance boxing/MMA, there's a template for that. Mass building for scrapping and acting as a real heavy and just getting big and strong, there's a template for that. Extreme endurance training, there's a template for that, etc. But personally, I think everyone should at least start with the base building template.(edited)
so maybe ill use that along with my endurance kickboxing workouts
Stolas_of_the_Stars
For sure. However, my suggestion is this: we need to ask ourselves what kind of fitness level individuals would need to be in if, per se, we enter a SHTF scenario where you absolutely need to have the fitness of a light infantryman. Base building is designed to start you down a path to get you there. Once completed there are different templates and exercise pathways that we will specialize in, individually, to maximize our personal goals. For instance boxing/MMA, there's a template for that. Mass building for scrapping and acting as a real heavy and just getting big and strong, there's a template for that. Extreme endurance training, there's a template for that, etc. But personally, I think everyone should at least start with the base building template. (edited)
Back when I was in the Army, one of my jobs was to weigh and tape the fatties each month. We had one guy in there who was absolutely not fat at all, he was a body builder before he signed up and kept lifting on his own time. Because he weighed more than what he was supposed to for his height, he technically got put in with the fatties each month and I had measure his body fat percentage, which of course he passed every month. It was pretty hilarious cause him being a fitness snob he was pissed off about it.
One day for PT I took my squad to the gym to lift weights, and I got in trouble for it. The reason, along with the reason for why my super jacked buddy got lumped in with the fat bodies, is that the Army didn't want us to have any more muscle mass than was needed because that would require more calories to maintain, and the heavier you are, the less mobile you are, as well as possibly less mobility (range of motion, T-Rex arms).
So for a SHTF you want to be strong but not yoked like a gym rat(edited)
yeah about 205 would be good for me. I say as I open beer number 6
2
5:28 PM
FUCK IT
Steve Mike
Back when I was in the Army, one of my jobs was to weigh and tape the fatties each month. We had one guy in there who was absolutely not fat at all, he was a body builder before he signed up and kept lifting on his own time. Because he weighed more than what he was supposed to for his height, he technically got put in with the fatties each month and I had measure his body fat percentage, which of course he passed every month. It was pretty hilarious cause him being a fitness snob he was pissed off about it.
One day for PT I took my squad to the gym to lift weights, and I got in trouble for it. The reason, along with the reason for why my super jacked buddy got lumped in with the fat bodies, is that the Army didn't want us to have any more muscle mass than was needed because that would require more calories to maintain, and the heavier you are, the less mobile you are, as well as possibly less mobility (range of motion, T-Rex arms).
So for a SHTF you want to be strong but not yoked like a gym rat (edited)
Exactly! Remember big dudes mean big target. Also big dudes, even well built ones, generally have shit endurance.
8:01 PM
In short what I am saying is we need to think about fitness with purpose, building it around the idea of being ready for SHTF means we really want to focus on endurance capacity (which includes strength) and velocity. Which means running unfortunately. If you hate running I know it is gonna suck. But its what we are evolved to do! Look at the MMA pros. Many if not all run around 5 miles a day minimum.
3
Stolas_of_the_Stars
Started my base building routine today. Decided to do it with a mixed dumbbell cluster. So I do the following 3xweek. Think it'll do just fine with minimal equipment.
Walking Lunges. 5x5
Dumbbell Bench. 5x5
Dumbell Overhead Press. 5x5
Pull Ups. 5x5.
Kettlebell Swings 3x10.
Ok as I mentioned before I am making a fitness program for us to use to make "Fitness Clubs" within our communities that stress multi dimensional fitness or what is being labelled Tactical Fitness. I know its kinda a loaded word but essentially I have used a few different systems to build a range of fitness protocols that can be used for different purposes but ultimately lead to making individuals well rounded athletes and able to survive tough workouts or increase their fitness and life resilience. I wrote up a proposal and am looking for people that are interested in starting individual or community fitness groups. We will work together and keep ourselves active and engaged and hopefully build stronger more resilient communities. Tentatively it is labeled "Triple Alpha Fitness Cooperative" and I would like to see who is interested in finding a time where we could all chat via discord.
11:07 PM
I would also post the proposal a day or two before so those interested can read it and respond to it and add comments and suggestions and so on.
11:08 PM
I am also working on a FITNESS VAULT what will have lots of different workout sessions and options to choose from. Anyone that wants access to the vault can have read-only access and do with it as they see fit for themselves or their fitness communities.
I created a subreddit called r/SaturdayClubs, as I continue to build on the idea of seeding a local fitness/activity club in my city and in a few others. My hope is that these can be an intake source for new IF members and allies, without using brand language that might attract pushback. Had our second Saturday Club meeting yesterday morning; four of us. More people expressed the desire to attend in the future. Will continue to report.
zak van rijn
I created a subreddit called r/SaturdayClubs, as I continue to build on the idea of seeding a local fitness/activity club in my city and in a few others. My hope is that these can be an intake source for new IF members and allies, without using brand language that might attract pushback. Had our second Saturday Club meeting yesterday morning; four of us. More people expressed the desire to attend in the future. Will continue to report.
Nice. I am off reddit and don't use it anymore. I am essentially calling the thing I am doing Triple Alpha Fitness Cooperative. You are more than happy to take all my resources and use them in your club.
12:32 PM
I tried to make everything clear and approachable but if you ever have questions on the perpetually expanding folder please ask
I’m ~215 trying to drop bad cholesterol, move and hydrate more better & get to 190. I think if I walked 12k steps a day not quitting in the week -it’d be on my side. I see how much time it takes though and lol. Im ready to bike and walk more in commutes and I do already. I like and play w the burpees for in place minimal equipment high impact calorie burning.
1
Stolas_of_the_Stars
Nice. I am off reddit and don't use it anymore. I am essentially calling the thing I am doing Triple Alpha Fitness Cooperative. You are more than happy to take all my resources and use them in your club.
I’m ~215 trying to drop bad cholesterol, move and hydrate more better & get to 190. I think if I walked 12k steps a day not quitting in the week -it’d be on my side. I see how much time it takes though and lol. Im ready to bike and walk more in commutes and I do already. I like and play w the burpees for in place minimal equipment high impact calorie burning.
No more confused wriggling or pointless treadmill plodding. Get warm just like a pro athlete with top trainer Joe DeFranco's 10-minute lower-body pre-workout routine!
Ok. I am planning an informal meeting next Sunday at 8pm if anyone wants to talk about building community fitness programs and the workout stuff I am writing to help facilitate that.(edited)
Lemme know what you think. I also added a document for different strength training programs that aren't technically related to the main system. Ideally I want a one stop shop for everything.
1:53 PM
These are "entry level" programs like the 12w I posted above.
Stolas_of_the_Stars
Exactly! Remember big dudes mean big target. Also big dudes, even well built ones, generally have shit endurance.
In defense of big dudes, I’ve seen a lot of them that have a solid endurance base. And I’ve lived through enough shit hitting the fan scenarios to know sometimes you need the big dude around.
3:30 AM
Not saying, things should be exclusively one way or the other, but a mix of different specializations is fantastic.
No doubt. I don't think there will really ever be a scenario where "Man I wish I wasn't this strong!" would ever come up. I am more concerned with this trend where dudes ONLY ever do strength training and never bother much conditioning beyond the 8-12 minutes they are on the treadmill warming up.
@joe hill’s revenge and I talked about starting community fitness programs. Our discussion related to the folder documents I posted. I will be adding a glossary for many of the technical terms and ideas. We are also working to stickie the links so they are more visible. The idea is for each of those interested to use the documents to help develop their own program. Options are available. They don't even need to be used as is. They are more guides to help us build our own consistent programs that focus on develop well rounded "athletes."
Since I don't do a lot of arm accessory work I am OK doing like a bro day at the gym where I just do biceps and tricep isolation exercises. You know, for the pump.
12:04 PM
But definitely nothing heavy just high rep low weight work.
1
12:05 PM
What I did is make REST days my SKILL days. So like I'll go to the range or work on learning new skills and such. Makes it fun.(edited)
OK now that I’m reading up on it I have heard this one before. I haven’t ever done it, but I’m going to keep it in mind when do my programming for my next cycle.
Definitely. Try it. I'm eventually going to get around to writing the program out in my exercise folder for everyone. Just kinda got sidetracked with work.
12:24 PM
Love it because all you need is a bench and a squat rack for equipment. Minimalist to the core.
My home gym now is just dumbbells so I do a lot of dumbbell work. Which is good for me because I am mostly focused on endurance right now. Strength just needs maintenance.(edited)
Yea not so big on physique here. We are more general fitness we have lifters and runners and casual and serious. We run the spectrum of interests. But we mostly just help each other resolve issues we are having exercising and staying consistent with our habits.
Alright I will host a fitness discussion this Sunday at 8 pm EST / 5 pm PST. The topic will be developing community fitness programs that develop athletic readiness and resilience. Anyone is free to join. There is no obligation for anything other than just hanging out and talking fitness.
Stolas_of_the_Stars
Alright I will host a fitness discussion this Sunday at 8 pm EST / 5 pm PST. The topic will be developing community fitness programs that develop athletic readiness and resilience. Anyone is free to join. There is no obligation for anything other than just hanging out and talking fitness.
I feel real stupid, and a little embarrassed to admit this but I have sunk 10 minutes into googling it and found different answers. What time is that in eastern daylight time, (EDT)?
I did this plus 30 minutes intervals and 5 minutes weapons practice
1
dannythebigadult
I feel real stupid, and a little embarrassed to admit this but I have sunk 10 minutes into googling it and found different answers. What time is that in eastern daylight time, (EDT)?
EDT and EST are just the eastern seaboard times. EDT and EST because we have daylight savings time and its a way to let you know where we are an hour ahead or behind. It just use EST interchangeably for EAST COAST TIME.
I exercised tonight for the first time in a minute. Used to do it fairly often for about a month or two. I liked going on walks but uh. It's wayyy too hot. Then jus kinda dropped off. Did treadmill for 1 mile. Walking was 3. But this was constant, no breaks, and higher intensity.
Zannheim
I exercised tonight for the first time in a minute. Used to do it fairly often for about a month or two. I liked going on walks but uh. It's wayyy too hot. Then jus kinda dropped off. Did treadmill for 1 mile. Walking was 3. But this was constant, no breaks, and higher intensity.
I get up way too late for early, and the trail where I liked going was closed at dark. And I mean it's for the best, I dont' wanna jus be out in the dark an dstuff. I'm blind enough as it is.