Dont your shoulders hurt on that first exercise? Main reason I try to avoid doing dips, the unnecessary stress on your shoulders
at first, but once your body gets used to the movement, its not bad , start by going lightly into a deep dip and gradually get deeper , i want to get down the planche pushup
The problem is this. I've played ball my whole life and had a pretty lean, ripped physique. My numbers are 405/315/235 @ 5'11" 161 lbs (dead serious). But I'm not the best pusher-upper int eh world.
Now they're asking us to build up pure strength and endurance. They said our success with the iron won't mean jacksh!t when it comes to being a soldier.
The Sule II event features a 14 mile hike with a heavy bag (50 lbs or so)
There's ropeclimbing. There's a pull-up tset. 100 sit ups in 2 minutes.
Right now I max out at 14 pull-ups. 20 dead hang requried.
Any suggestions.
I am going to start this training regime.
Monday: 1,2,3,4,5,6,5,4,3,2,1 Pushup. 1,2,3,4,3,2,1 Pullup. 1,2,3,4,5,6,5,4,3,2,1 Pistol Squat.
Tuesday: H.I.I.T Jumprope + Sprints morning, Uni Jujitsu Thursday
Wednesday: Dip/Chinup/Bulgarian Squat
Thursday: Repeat of Tuesday
Friday: Deadlift + Bench
Saturday: REST.
Sunday: Squat + Push Press
i had potential as a pound for pound powerlifter early on, and would love to come RIGHT back to it after I complete my services.
My question is would you go purely calisthenic or would u incoroprate heavy lifting somehow? I'm looking to become as best of a warrior as possible and that involves a great deal fo cardio.
The problem is this. I've played ball my whole life and had a pretty lean, ripped physique. My numbers are 405/315/235 @ 5'11" 161 lbs (dead serious). But I'm not the best pusher-upper int eh world.
Now they're asking us to build up pure strength and endurance. They said our success with the iron won't mean jacksh!t when it comes to being a soldier.
The Sule II event features a 14 mile hike with a heavy bag (50 lbs or so)
There's ropeclimbing. There's a pull-up tset. 100 sit ups in 2 minutes.
Right now I max out at 14 pull-ups. 20 dead hang requried.
Any suggestions.
I am going to start this training regime.
Monday: 1,2,3,4,5,6,5,4,3,2,1 Pushup. 1,2,3,4,3,2,1 Pullup. 1,2,3,4,5,6,5,4,3,2,1 Pistol Squat.
Tuesday: H.I.I.T Jumprope + Sprints morning, Uni Jujitsu Thursday
Wednesday: Dip/Chinup/Bulgarian Squat
Thursday: Repeat of Tuesday
Friday: Deadlift + Bench
Saturday: REST.
Sunday: Squat + Push Press
i had potential as a pound for pound powerlifter early on, and would love to come RIGHT back to it after I complete my services.
My question is would you go purely calisthenic or would u incoroprate heavy lifting somehow? I'm looking to become as best of a warrior as possible and that involves a great deal fo cardio.
this may sound crazy but go back to the basics and master them your numbers will go up even more in the weight room
id do 100 pullups sets of 2 reps before failure, save energy for your next set
if you can do 10 straight pullups do 7 in a set until you get to 100 take rests
once you finish 100 pullups or in between incorporate atleast 1 mile of running
for every set of pullups do body weight squats , once you finish your 100 pullups and 100 body weight squats , now you do 50 diamond pushups elevated, and 50 deep dips , make that your staple , now once your body is used to this workout for 2 days 1 day rest , add more , eat very good , no supplements it will hurt your body , to much is going on , eat natural, also hang from the bar and do leg raises and hold into an L sit position , this will make you have alot of endurance , your goal is 100 pullups for a short period of time , your back will become real big , make pullups and squats your staple
both the best exercises for your goals , dont mix it with weights , you will rip your muscle for growth, calesthenics will get what you have tight and once its tight it will grow on top of tightness , once you get to a 30 minute pullup regime to 100 pullups now integregate some weight lifting into your already built staple , after 4000 pullups like this , you will be able to do the muscle up
pullups first and squats no other exercises , once you got this down youll be able to do muscle ups and pistol squats
if you can do more then 100 in less then an hour then go for it , build a tolerance , you will be in shape like the marines in no time
the 100 pullups will get you in top shape for your pullup test and rope test , all the way down all the way up never till failure , only till failure on your test for max results of course, do the 100's build with sets of 5 to 100 sets of 6 to 100 sets of 7 , once your at sets of 10 to 100 in 30 minutes , you will be able to do 25 on your first set
once your done with your 100 pullups do sets of holds at the top of the pullup bar for time, like 5-10 sets of holds for 10 seconds , you will see results you have never seen before
i hope you take some of my knowledge and use it to your advantage during workouts , the best thing i said is save energy for your next set and never max out during sets, never till failure, you will go down in numbers and energy for the next set (for pullups)
Last edited by NinjaSeal : 03-19-2012 at 10:31 PM.
this may sound crazy but go back to the basics and master them your numbers will go up even more in the weight room
id do 100 pullups sets of 2 reps before failure, save energy for your next set
if you can do 10 straight pullups do 7 in a set until you get to 100 take rests
once you finish 100 pullups or in between incorporate atleast 1 mile of running
for every set of pullups do body weight squats , once you finish your 100 pullups and 100 body weight squats , now you do 50 diamond pushups elevated, and 50 deep dips , make that your staple , now once your body is used to this workout for 2 days 1 day rest , add more , eat very good , no supplements it will hurt your body , to much is going on , eat natural, also hang from the bar and do leg raises and hold into an L sit position , this will make you have alot of endurance , your goal is 100 pullups for a short period of time , your back will become real big , make pullups and squats your staple
both the best exercises for your goals , dont mix it with weights , you will rip your muscle for growth, calesthenics will get what you have tight and once its tight it will grow on top of tightness , once you get to a 30 minute pullup regime to 100 pullups now integregate some weight lifting into your already built staple , after 4000 pullups like this , you will be able to do the muscle up
pullups first and squats no other exercises , once you got this down youll be able to do muscle ups and pistol squats
if you can do more then 100 in less then an hour then go for it , build a tolerance , you will be in shape like the marines in no time
the 100 pullups will get you in top shape for your pullup test and rope test , all the way down all the way up never till failure , only till failure on your test for max results of course, do the 100's build with sets of 5 to 100 sets of 6 to 100 sets of 7 , once your at sets of 10 to 100 in 30 minutes , you will be able to do 25 on your first set
once your done with your 100 pullups do sets of holds at the top of the pullup bar for time, like 5-10 sets of holds for 10 seconds , you will see results you have never seen before
i hope you take some of my knowledge and use it to your advantage during workouts , the best thing i said is save energy for your next set and never max out during sets, never till failure, you will go down in numbers and energy for the next set (for pullups)
2 days is very short time frame , make sure you breathe very good on every rep of your pullups!
training day new vid
