T.I. #132 Update: Ramp up to SDS

T.I. #132: As flow conditioning” for our attempt to set personal and/or club records on Thursday, complete a portion of Self-Destruct Sequence (“SDS”) up to 3 times/day until bedtime Wed. 11/28. 

So far I’ve completed 10 iterations (see pic at right) at varying percentages.  In total I’ve completed SDS 2.2 times over the last 6 days — with zero soreness.  See two tables below — one showing the number of reps per exercise at the varying percentages and another showing how I got to that 2.2 number.

Let’s say I’m able to complete 25% of SDS once more today and three more times on Wednesday.  Come Thursday night, I will have completed SDS a total of 3.2 times.  I’m betting that’s going to really change the game, but who knows?

Sure can’t hurt. Literally.  Because I trained without soreness.  If I beat my personal record, I’m taking this as evidence that this method works.

Those who taking the challenge, please comment or email with your results and whether or not you prepped with flow conditioning.

Partial Reps by Percentage
Self-Destruct Sequence
Full reps in parenthesis
1/4th (25%) 1/5th (20%) 1/6th (17%)
Zombie Squats (50) 12 10 8
Push-ups, diamond (25) 6 5 4
Jump Squats (100) 25 20 17
10-Count Bodybuilders (25) 6 5 4
Pikes/Leg Triangles (25) 6 5 4
Jump Squats, split (50) 12 10 8
Push-ups, Sit-out (25) 6 5 4
Bicycles (50 each side) 12 10 8
Burpees (25) 6 5 4
Twisters (25 each side) 6 5 4
Wall Touches (100) 25 20 17
Push-ups, hopping/clapping (25) 6 5 4

 

My total as of this morning:

11/22/2018 25%
11/22/2018 25%
11/24/2018 20%
11/24/2018 20%
11/24/2018 20%
11/25/2018 20%
11/25/2018 20%
11/25/2018 20%
11/26/2018 25%
11/27/2018 25%
Total: 220%

Two Seminarians Walk Into a Bar

Actually, we don’t walk into a bar.  We talk via zoom.

Ben and I just met recently as we are now cousins by marriage.  We are both seminarians, but our interests, goals and focuses are very different.  Ben’s focus is historical and academic, whereas mine is mystical and experiential.  Ben is in a Methodist seminary, whereas I’m in a liberal Catholic one.  Ben’s work in the seminary will support his research and his writing.  I’m in seminary because I’ve been called to pastoral work — my dream is to run a community chapel.

We’re planning to do these things at least once a month.  Ben’s a smart guy and fun to talk to!

Happy Thanksgiving: Training Involution #132

Happy Thanksgiving Cabal Fangers!

I’m posting this week’s T.I. a couple of days early because we’ve got lots to do before Mettlecraft month ends in just eight days and you need time to work!

Training Involution #132

    • Let’s all smash Self-Destruct Sequence on Thursday, Nov. 29th!  Members of the Richmond temple, see you at the park Thursday night!  Distance learners, play along.  Share pics and videos via social media or in the comments below.
    • Put deep ruts in the road.  As many times as you can  before bed Wed. night (but no more than 3 times/day) do 1/4 of the reps in SDS.  If you get the slightest bit sore, drop to 1/5 or 1/6.  The goal: cut up SDS into little bites and eat most of it every day for the 7 days — without getting sore.  For more info on this “flow theory” read this.
    • Prepare mentally.  Perform the Caduceus Ritual once/day between now and Thursday. Visualize being a conduit between the Above (potentiality) and the Below (actuality).  Allow the Caduceus Ritual to train your subconscious mind while you eliminate all thoughts about impediments from your conscious mind.  When Thursday comes, you are going to get out of your own way and allow the incredible to occur. 

I Suck and You Can Too

This is me after my 3 mile tire run yesterday morning.

Earlier this month I tried and failed to beat my 2016 personal record at the calisthenics nightmare called Self-Destruct Sequence.

But that’s not the point.  

After that, two friends of mine, Scott and Leo, completed it for the first time with very respectable times.  Several others beat the pants off me, namely James, Robert and Arman (who got it done in a blistering 23:59).  Then, over the weekend, world famous coach Mark Hatmaker smashed all of us with a superhuman 21:05 (read all about it here).

Lots of people out-performed me.  That’s the not the point.

The point is that I inspired and connected with some of the coolest, most determined guys around. 

Yesterday morning I completed a 3 mile tire run in under 40 minutes.  Why?  Because it’s one of the achievements in the Cabal Fang Cord and Rule Program.  And because, although I did it a couple of years ago, I haven’t done it lately and I said I was starting over.

For those who like stats, my time was 36:21 and I used a Hankook 205/65R16 weighing in at almost exactly 20 lbs.  But that’s not the point.

The point is that you can go pick up that tire and go give it a try.  And together we can inspire each other, and everyone around us, to get stronger.

There was a time when I was 80 lbs overweight, when I struggled to keep minimum wage jobs, couldn’t manage my finances, couldn’t keep a marriage together, couldn’t control my own behavior much less raise a child, and couldn’t keep a friend if my life depended on it.  On top of all that, I was spiritually unfulfilled and depressed most of the time.

Martial arts helped me turn things around. 

Everything I learned from doing things wrong, and all the martial arts lessons I’ve picked up over the last 30+ years, are embedded in Cabal Fang.

Nowadays I’m fairly fit, financially stable, mostly reliable, and reasonably well behaved.  I’ve been happily married for 20+ years,  have lots of fantastic friends, and I’m enrolled in seminary.  But my personal improvement isn’t the point.

The point is that you can get stronger, happier and more successful — probably even stronger, happier and more successful than me.

 

 

 

 

 

 

 

 

 

 

Aletheia: Training Involution #131

La Vérité by Jules Joseph Lefebvre (courtesy of Wikipedia)

Aletheia is the Greek goddess of truth, and she holds a mirror.  Why do you suppose that is?

Aletheia: Training Involution #131

  • Are you still working on completing Self-Destruct Sequence in under 40 minutes?   If  so, take a shot at the whole thing if you’re ready.  But if you’re still ramping up, that’s fine — just do a few more reps of each exercise this week.  For instructions click here.  Did you even try?  There are no excuses in Cabal Fang.  Work around handicaps and limitations.  Modify or substitute exercises as needed.  If you’re wheelchair-bound, equate 12 exercises as closely as you can to the 12 in Self-Destruct Sequence and go bite off a piece.
  • If you’ve finished Self-Destruct Sequence in under 40 minutes, go hit another fitness goal from the Cord and Rule Program.  See if you can complete 100 Bodybuilders, 100 Get-ups, or complete a 3-mile tire run in under 40 minutes.  Beat a record if you can do it safely!
  • Your spiritual assignment is to speak the truth for the upcoming week.  Make yourself a conduit between the above and below — usher truth into the world with nobility, empathy, strength and grace.   Avoid white lies, but absolutely do not utter any black truths — use no facts to cause deliberate pain.  This month’s focus is the Staff, so stand tall and do your Caduceus Ritual at least twice a week.  Don’t know the Caduceus Ritual?  It’s in the book.

Martial Base Fitness Experiment

The Goal: Functional Strength With Less Wear and Tear

This is a great goal for everyone, but it’s especially important as we age and recovery times lengthen.  The older I get the hard it becomes to maintain my ability to perform certain martial/wrestling strength movements without staying sore and crippled half the time.  So I’m experimenting with what I’m calling “MBF” which stands for “Martial Base Fitness.”

Which Got Me Thinking

I watched a few of Pavel’s Strongfirst videos (this is not an endorsement and I haven’t read his books) and they reminded me that I have had success in the past with something very similar to his “greasing the groove” philosophy.  I always called it “greasing the gears.” So I came up with this new program.

The Idea

The idea (as I intro’d in Training Involution #124is that frequent low-rep, low-intensity sets will get you stronger and keep you healthier than infrequent, high-intensity sets. Or as my son once told me, “Just because you’re not doing white-out calisthenics doesn’t mean you aren’t training.”

Example:

  • 3×5 sets 2 days/week at 95% load = 3 x 5 x 2 x .95 = 28.5 reps
  • 3×5 sets  5 days/week at 76% load =  3 x 5 x 5 x .75 = 57 reps
  • Double the reps means you get functionally stronger with less risk

Program Outline

Four or five days a week I’m rolling 4 dice to arrive at a list of 4 exercises (see photo right).  Then I set a timer for 8 minutes and do low-intensity sets of no more than 6 reps each until the timer beeps.

Here’s a breakdown of what’s on the dice:

Dice 1 – Upper Body Dice 2 – Lower Body Dice 3 – Core Dice 4 – Whole Body
Push-ups Ankle Picks Shrimps Splays
Pull-ups Shots Jackknifes Reverses
Handstand Push-ups Jump Squats Crunch’n’punches Bear Walks²
Divebombers Squats Back Bridge¹ Bodybuilders
Sit-out Push-ups Duckunders Forward Bridge¹ Get-ups
Hop/Clap Push-ups Mountain Climbers Pikes w/ Triangles Sit-outs

Today I did 4 sets of Ankle Picks, Forward Bridge¹, Sit-outs, and Push-ups (only 3 sets of Push-ups because the timer beeped). 

I will post results in a couple of months

If you are doing anything similar and/or if you have relevant past experience, please comment below.


¹ When I do Bridges, I do them one of two ways: either with weight or with rocking — gently! — forward and back 6 times, left and right 6 times.  I never rock with added weight when doing MBFD because they would violate the low-intensity focus of this routine.

² When I do Bear Walks, I do 6 laps of the CF Temple space, approximately 18 feet per lap, about 100′ total.

My (Still) Bestselling Calisthenics Book

I have 4.5 stars on Kobo, see?

I still can’t believe my Calisthenics eBook has been a bestseller for over three years.  It’s still #3 in Health and Fitness at Smashwords, although it has fallen from an all-time high of I think #19 all they way down to #37 at B&N.  Reviews average 4 out of 5 stars.

And how much money does a writer make from a bestselling eBook on Calisthenics?  About $30/month, a few hundred bucks a year.

So how about helping a brother out?  Go get yourself some!

 

Only 3.5 stars on Scribd. What can I say — haters gonna hate.