Since June, I've been attempting to recover my former muscle on the same whole food plant based diet advocated by Drs. Joel Fuhrman, Michael Greger, Caldwell Esselstyn, and many others. I've begun incorporating steamed mushrooms and raw onions on a daily basis at the encouragement of Dr. Fuhrman through his YouTube channel, and I've been following Michael Greger's Daily Dozen Checklist to maintain a complete nutritional profile. I've considered that my symptoms may be at least partially caused by an iron deficiency, and have begun drinking prune juice and eating prunes on a daily basis. This has eased my symptoms of shortness of breath following exercise during rest, so I have been able to increase my exercise capacity per week.
As a result, I am gearing up my training in preparation for a 12 hour black belt test that culminates in full contact sparring after 11 hours of calisthenics and technique practice. This hazing ritual is one of the most extreme in the world of martial arts. Considering my age, this may also be my last opportunity to complete such a punishing rite of passage. I have already reserved a week off from work to recover as well as a cup for groin protection and a mouthguard.
For exercise, I will complete Martial WOD #4 on Mondays, WOD #6 on Tuesdays, Eating the Army for Breakfast (100 squats, 50 pushups, 50 situps all in single sets) on Wednesday mornings, WOD #3 on Thursday morning followed by 5 all-out hill sprints and WOD #5 Thursday evening, followed by a 3 day rest. I only have 2 more weeks to maintain this routine and then I will take an entire week of rest with walking, studying a list of martial techniques, and reading The Art of War. I know that this routine will be sufficient for the task at hand and I am ready to assume all consequences of my participation in this hazardous test.
Saturday, September 8, 2018
Martial WOD #6
For this workout perform:
120 one handed kettlebell swings (60 per hand with 32 kg.) for time
then, without resting,
Bear crawl 30 steps forward, then 30 steps backward
then, after a rest,
run 5 hill sprints of 10-15 seconds at 95% intensity up a VERY steep hill
finish with a 2 mile recovery walk carrying at least 30 pounds of gear (I do this as my walk to work and back)
120 one handed kettlebell swings (60 per hand with 32 kg.) for time
then, without resting,
Bear crawl 30 steps forward, then 30 steps backward
then, after a rest,
run 5 hill sprints of 10-15 seconds at 95% intensity up a VERY steep hill
finish with a 2 mile recovery walk carrying at least 30 pounds of gear (I do this as my walk to work and back)
Martial WOD #5
For today's WOD, you'll be using a pullup bar and your bodyweight. This is meant to be a fast workout performed as quickly as possible.
30 pullups
30 airborne lunges per leg
Bear crawl 30 steps forward, then 30 steps backward
That's all. If you think this is easy, just make your sets longer, with one qualification: you need to match your sets, meaning if your maximum pullups are 10, you can perform only 10 airborne squats per leg for that set. Ideally, this means you transition from pullups to airborne squats then back to pullups with minimal rest. For the strong, enduring, or abnormally lightweight, this should be doable in around 30 minutes. I personally subdivide this into 2 sets of 5 pullups/lunges followed by 4 sets of 4 pullups/lunges. I find this workout functions particularly well as an end of the week muscle builder, especially when followed by a 2 day weekend of nutritarian, whole food, plant based eating and rest.
30 pullups
30 airborne lunges per leg
Bear crawl 30 steps forward, then 30 steps backward
That's all. If you think this is easy, just make your sets longer, with one qualification: you need to match your sets, meaning if your maximum pullups are 10, you can perform only 10 airborne squats per leg for that set. Ideally, this means you transition from pullups to airborne squats then back to pullups with minimal rest. For the strong, enduring, or abnormally lightweight, this should be doable in around 30 minutes. I personally subdivide this into 2 sets of 5 pullups/lunges followed by 4 sets of 4 pullups/lunges. I find this workout functions particularly well as an end of the week muscle builder, especially when followed by a 2 day weekend of nutritarian, whole food, plant based eating and rest.
Monday, August 13, 2018
Martial WOD #4 (Muscle and Flexibility Builder)
For this WOD, you'll require 2 chairs with sturdy backs, a metronome, and about 10 feet of space. Your form will influence the kind of results you can expect.
Metronome dips with leg raises (4 sets of 6 repetitions): Set your metronome to 60 bps. Perform a dip with leg raise (3 seconds/clicks down, 2 seconds/clicks up, leg raise). Go as deep as your shoulders will allow. Never hunch your shoulders forward and never bring your elbows away from your body. Actively use your back muscles to pull you down and use the chest to push up. Try to pull your elbows back behind you and together while you dip down and maintain that form pushing back up. This will build flexibility and engage the entire upper body.
Side kick Static Hold (20 seconds per leg x 4): Chamber your knee high in front of you and extend a side kick out to your side. Hold your leg straight out as high as you can. Keep your back in line with your extended leg. If you lose balance, place your hand against a wall to finish your set. Your eventual goal is to perform 20 seconds per leg with the leg at head height without using the wall for assistance. Advanced: attach 5 pound ankle weight to each ankle.
Bear crawl/Squat Rest (30 steps forward, 30 steps backward, 30 second squat rest x 4): Keep your back parallel to the ground, keep a slight bend in the arms, look up and forward to engage the neck. When finished, immediately rest in a low squat for 30 seconds. Stand up out of the squat by extending your arms above your head with biceps touching your ears and stand up straight. This will build flexibility and strength in the back. Advanced: after the 30 second rest, perform 10 full squats with arms overhead, biceps touching ears, while looking up.
Spinning Back Kick (x5 per leg for 4 sets): Step forward, turn, and back kick. Face your target again and switch feet to regain the starting stance. Keep your back straight and turn your head to look at your target. Point your base leg heel at the target like a sight and chamber the kicking leg close to your body until the back kick.
After completing this workout go for a fast run/walk with hills for 3 miles. Every part of the body is stimulated when these exercises are performed back to back with minimal rest. The upper back and arms in particular benefit greatly from the pairing of dips and bear crawls. However, the blood pressure is also raised by the slow repetitions and static holds, which can be alleviated by eating ample amounts of cooked mushrooms with kale until symptoms subside. To build muscle healthily, eat two big bowls of beans, brown rice, and corn with salsa before bed (the recipe will follow in a future post). No meat, cheese, or oil allowed, unless you want to thicken your arteries along with your muscles.
This is an optimal workout for Mondays as a first workout of the week, because the fatigued muscle following this workout will be prefatigued for workouts on Tuesday, Wednesday, Thursday, and Friday. This also makes an excellent warmup for martial arts training. This workout was developed and expanded upon with intuitive additions over a period of 6 years.
Metronome dips with leg raises (4 sets of 6 repetitions): Set your metronome to 60 bps. Perform a dip with leg raise (3 seconds/clicks down, 2 seconds/clicks up, leg raise). Go as deep as your shoulders will allow. Never hunch your shoulders forward and never bring your elbows away from your body. Actively use your back muscles to pull you down and use the chest to push up. Try to pull your elbows back behind you and together while you dip down and maintain that form pushing back up. This will build flexibility and engage the entire upper body.
Side kick Static Hold (20 seconds per leg x 4): Chamber your knee high in front of you and extend a side kick out to your side. Hold your leg straight out as high as you can. Keep your back in line with your extended leg. If you lose balance, place your hand against a wall to finish your set. Your eventual goal is to perform 20 seconds per leg with the leg at head height without using the wall for assistance. Advanced: attach 5 pound ankle weight to each ankle.
Bear crawl/Squat Rest (30 steps forward, 30 steps backward, 30 second squat rest x 4): Keep your back parallel to the ground, keep a slight bend in the arms, look up and forward to engage the neck. When finished, immediately rest in a low squat for 30 seconds. Stand up out of the squat by extending your arms above your head with biceps touching your ears and stand up straight. This will build flexibility and strength in the back. Advanced: after the 30 second rest, perform 10 full squats with arms overhead, biceps touching ears, while looking up.
Spinning Back Kick (x5 per leg for 4 sets): Step forward, turn, and back kick. Face your target again and switch feet to regain the starting stance. Keep your back straight and turn your head to look at your target. Point your base leg heel at the target like a sight and chamber the kicking leg close to your body until the back kick.
After completing this workout go for a fast run/walk with hills for 3 miles. Every part of the body is stimulated when these exercises are performed back to back with minimal rest. The upper back and arms in particular benefit greatly from the pairing of dips and bear crawls. However, the blood pressure is also raised by the slow repetitions and static holds, which can be alleviated by eating ample amounts of cooked mushrooms with kale until symptoms subside. To build muscle healthily, eat two big bowls of beans, brown rice, and corn with salsa before bed (the recipe will follow in a future post). No meat, cheese, or oil allowed, unless you want to thicken your arteries along with your muscles.
This is an optimal workout for Mondays as a first workout of the week, because the fatigued muscle following this workout will be prefatigued for workouts on Tuesday, Wednesday, Thursday, and Friday. This also makes an excellent warmup for martial arts training. This workout was developed and expanded upon with intuitive additions over a period of 6 years.
Tuesday, July 31, 2018
Martial WOD #3
Today's WOD is deceptively simple. Go ahead and try it.
100 repetitions of kettlebell snatch with the heaviest weight that allows you to complete all repetitions in ONE set. Select your weight carefully. Hand switches are unlimited and you are allowed to rest the k-bell in the overhead position only. However, once you pick up the weight, you must finish the set. If you set down the weight, go hang your head in shame, the workout is over and you've proven yourself to have an inflated sense of your own abilities.
Immediately after the set is over, WITHOUT REST immediately bear crawl 30 steps forward and 30 steps backward as quickly as possible.
WITHOUT REST immediately run for 15 minutes as fast as you can sustain.
At no point in the workout is rest allowed. The full benefits of the movements can only be attained when performed under physical fatigue.
This workout should be doable in less than 30 minutes and will greatly tax all muscle groups and all organ systems, especially if one adheres to a strict balanced diet for the rest of the day.
100 repetitions of kettlebell snatch with the heaviest weight that allows you to complete all repetitions in ONE set. Select your weight carefully. Hand switches are unlimited and you are allowed to rest the k-bell in the overhead position only. However, once you pick up the weight, you must finish the set. If you set down the weight, go hang your head in shame, the workout is over and you've proven yourself to have an inflated sense of your own abilities.
Immediately after the set is over, WITHOUT REST immediately bear crawl 30 steps forward and 30 steps backward as quickly as possible.
WITHOUT REST immediately run for 15 minutes as fast as you can sustain.
At no point in the workout is rest allowed. The full benefits of the movements can only be attained when performed under physical fatigue.
This workout should be doable in less than 30 minutes and will greatly tax all muscle groups and all organ systems, especially if one adheres to a strict balanced diet for the rest of the day.
Sunday, July 29, 2018
Building a Head of Steam to Succeed
One important function of training, education, and practice is to prepare not only one's skills, but one's motivation to succeed. Seeing the way forward and seeing oneself match and surpass those who have 'made it' is equally important as developing skill. Nothing is more intensely motivational than seeing exemplars who are succeeding well at an endeavor who possess just as much, or less skill than oneself. It feels like a head of steam building. One sees the competitor succeeding. One sees their skill relative to one's own. And a righteous indignation builds to compete with and surpass others who are currently 'making it.'
However, there is a balance to this process. Trying to 'make it' too early will result in failures due to simple incompetence and naivety. On the opposite extreme, avoiding failure by never trying will doom one to mediocrity and futile jealousy. One must prepare and practice to the point of building a head of steam, but must eventually release that energy into productive work at the correct time. To paraphrase Master Asia, victory is the confluence of strategic advantage, divine timing, and inner peace. One should meticulously cultivate skills with humility, but not be tentative when the time comes to take the initiative and be ordained as the new exemplar. All of these factors characterize the seasoned practitioner of any art: a master of developing one's skills and resources, biding one's time, and calmly executing one's plans when conditions are optimal for success.
However, there is a balance to this process. Trying to 'make it' too early will result in failures due to simple incompetence and naivety. On the opposite extreme, avoiding failure by never trying will doom one to mediocrity and futile jealousy. One must prepare and practice to the point of building a head of steam, but must eventually release that energy into productive work at the correct time. To paraphrase Master Asia, victory is the confluence of strategic advantage, divine timing, and inner peace. One should meticulously cultivate skills with humility, but not be tentative when the time comes to take the initiative and be ordained as the new exemplar. All of these factors characterize the seasoned practitioner of any art: a master of developing one's skills and resources, biding one's time, and calmly executing one's plans when conditions are optimal for success.
Thursday, July 26, 2018
Martial WOD #2
Today's WOD focuses on weaponry, specifically the bow, foldable knife, and pump shotgun. By reading this post any further, understand that this author does not recommend performing this workout ever, under any circumstances, and you are fully responsible for obeying the laws of your jurisdiction regarding weapon restriction. With that stated, here is WOD #2.
Triple check to make sure all weapons are unloaded or safely stowed. Store all ammunition in a separate room and set down weapons in your immediate vicinity away from children with the breech open, safety on, and facing a safe direction.
30 times drawing and opening a foldable knife from concealment and dispatching a visualized combatant. Vary your techniques and try to draw as quietly and discreetly as possible. Do this facing a mirror and try to avoid moving enough to visually detect your own draw. Advanced: do this from both pockets with both hands.
50 bodyweight rows from a bar at waist level in as few sets as possible for time. Advanced: 50 pullups in as few sets as possible for time.
100 hip bridges in as few sets as possible for time. Advanced: 50 1-legged hip bridges per leg for time.
15 shots with a recurve bow from 30 feet away. Aim for a fist sized target. You must hit at least 5 times to finish practicing. Make as little noise and movement as possible to draw your shots. Visualize hunting small game.
15 dry draws with the opposite hand, or as many as you loosed with the other hand to equalize muscular development. DO NOT loose the string without an arrow, or you will damage your bow.
Shotgun: 30 times pumping, depressing the safety, and dry firing 2 snapcap shells at visualized combatants and loading 3 snapcaps into the magazine tube (only if you stow your shotgun without a round chambered, as recommended for drop safety). Advanced: perform this same procedure on the opposite shoulder with the opposite hand. Elite: perform this same procedure one handed, alternating hands.
Finish the WOD by taking apart, wiping down, lightly oiling, and reassembling the shotgun. Inspect all arrows, targets, the bow string, and the bow for damage and discard anything that is broken, cracked, or frayed. Check the alignment of your folding knife, the lubrication of the joint, and the sharpness of the edge. Sharpen if needed. Store all weapons safely in accordance with local laws.
Triple check to make sure all weapons are unloaded or safely stowed. Store all ammunition in a separate room and set down weapons in your immediate vicinity away from children with the breech open, safety on, and facing a safe direction.
30 times drawing and opening a foldable knife from concealment and dispatching a visualized combatant. Vary your techniques and try to draw as quietly and discreetly as possible. Do this facing a mirror and try to avoid moving enough to visually detect your own draw. Advanced: do this from both pockets with both hands.
50 bodyweight rows from a bar at waist level in as few sets as possible for time. Advanced: 50 pullups in as few sets as possible for time.
100 hip bridges in as few sets as possible for time. Advanced: 50 1-legged hip bridges per leg for time.
15 shots with a recurve bow from 30 feet away. Aim for a fist sized target. You must hit at least 5 times to finish practicing. Make as little noise and movement as possible to draw your shots. Visualize hunting small game.
15 dry draws with the opposite hand, or as many as you loosed with the other hand to equalize muscular development. DO NOT loose the string without an arrow, or you will damage your bow.
Shotgun: 30 times pumping, depressing the safety, and dry firing 2 snapcap shells at visualized combatants and loading 3 snapcaps into the magazine tube (only if you stow your shotgun without a round chambered, as recommended for drop safety). Advanced: perform this same procedure on the opposite shoulder with the opposite hand. Elite: perform this same procedure one handed, alternating hands.
Finish the WOD by taking apart, wiping down, lightly oiling, and reassembling the shotgun. Inspect all arrows, targets, the bow string, and the bow for damage and discard anything that is broken, cracked, or frayed. Check the alignment of your folding knife, the lubrication of the joint, and the sharpness of the edge. Sharpen if needed. Store all weapons safely in accordance with local laws.
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