PDA

View Full Version : Simplification


Chris Forbis
10-31-2007, 04:10 AM
I've been on a big drive towards simplifying things in my life in the last 5 months. That being said, I have been thinking a lot about applying this to my fitness regimen.

If one wants to be healthy, strong, and explosive, how much can one afford to pare down their fitness routine? I'm thinking more along the lines of what De Vany talks about rather than being fit in a CrossFit manner. Think of it as SimpleFit with less of a focus on metabolic conditioning.

If you were distilling down to as basic as you can get it, what stuff would you do?

My answer:
1. Sprints and jumping; 2 days a week.
2. Heavy deadlifts; 1 day a week.
3. Pushups and pullups; 3 days a week.
4. Balance work: pistols, handstands, walking on hands; 3 days a week.
5. If someplace you are going is within 1.5 miles, walk it as often as you can.
6. Be active (ride a bike, play a sport, play with your kids, etc.).

Three days a week. With a pullup bar at home, one can do this with only one day at the gym for the DL. If you've got the equipment, do the pushups and pullups on rings. Throw in muscle-ups, ring dips, or HSPU here or there to spice things up if you want.

Thoughts?

Scott Kustes
10-31-2007, 06:02 AM
I think that would make a pretty darn fit individual. Not a fire-breather by any means, but in terms of health and longevity, it would probably be a very good regimen.

David Aguasca
10-31-2007, 06:33 AM
that sounds great...i love simplification. maybe throw in air squats instead of the sprints, occasionally?

btw, that sounds pretty much like a low-volume circus acrobat routine (minus intense upper body strength work.) sprints and jumps for lower body power and conditioning, bodyweight exercises for upper body strength and conditioning, and LOTS of skill work (mostly in the handstand and tumbling area.)

Mike ODonnell
10-31-2007, 06:59 AM
1. Sprints and jumping; 2 days a week.
2. Heavy deadlifts; 1 day a week.
3. Pushups and pullups; 3 days a week.
4. Balance work: pistols, handstands, walking on hands; 3 days a week.
5. If someplace you are going is within 1.5 miles, walk it as often as you can.
6. Be active (ride a bike, play a sport, play with your kids, etc.).

Precisely how I enjoy living my life now is random but yet fun cycles of lifting and having a life. I would have my workouts into random catagories like:

Bar Lifts: DL, Snatch, Cleans....varied grips...varied reps...dynamic one day...heavy sets of 1s others.

Bodyweight: Pushup, Pullup, Dips, HSPU, Planks, 1 legged squats, etc....high reps with bodyweight one day....weighted reps others (DB, vest, etc).

Life: Run, Bike, Hockey, Hike...whatever is fun. I run sprint 100meters 1x a week...try to get longer trail runs in 1-3 miles (intervals depending on length). Keep it short...sweet and intense. Do it with others as much as you can....as the positive energy when working out with a group is so much more rewarding and motivating. Have a group that meets once a week for a random workout and just have fun with it.

Other than running at the track, I really don't plan...I just see what I feel like doing...knowing how many times I want to get my workouts in. Maybe I wake up and do some bodyweight work...then do heavy lifts in the PM....maybe I go to the park and make up my own fun circuit of sprints and bodyweight stuff....maybe I go play hockey and drink beer. Keeps me sane and consistent as I am not one to ever follow a strict schedule for long. You can of course play with all the weights and reps (as I like to seperate into heavy days and dynamic/explosive days)....but isn't randomization just a fancy word for programmed periodization sometimes?

Kevin Perry
10-31-2007, 07:57 AM
"Randomizing" in my opinion is a key in creating an effective plan for fitness. I always feel better when I mix around heavy lift days and body weight days and metcon days in a week instead of a straight 3 times a week lifting routine. I think your on the mark with general fitness. And if a person wanted to go more in depth and turn it up then all they would need to do is increase the intensity and throw in some tougher wods.

William Hunter
10-31-2007, 08:05 AM
Sometimes simplification is soooo nice.

I'm currently halfway preparing for a longer endurance race in March of next year. This is a one time event about redemption from a racing catastrophe in a previous life of ignorance, weakness and sore knees (I'm no endurance athlete, I've read too much Wolf, DeVany and MOD!) Anyway, I'm trying to get by with only 3 days per week of running (vs 6 listed in most plans), and have simplified my weightlifting quite a bit (although I'll be damned if I give it up entirely). Got some of my ideas from www.powerrunning.com which was linked by Robb.

1. Running - one day of sprints, one 3-4 miler, one long run (currently 7.5 mi trail run, will build from here over next 4-5 months). No junk miles.
2. OHS - 1-2x/week. Using this over heavier squats for better fullbody recruitment while not being as taxing on the lower body. Been experimenting with Bryce Lane style 50/20, sometimes shortening it to 25/10. Quick, easy, done. Skipping heavy DL's for now. Sucks, but they didn't make the cut.
3. Cals - chins, dips, pushups and situps/planks/L-sits unweighted, but using rings often. 2x/week.
4. Nutrition - huge effort here. Don't want to feel burdened to shave weight through WO's alone (again, Robb and DeVany's recent posts very inspiring). I'm 15 pounds heavier than my last big race thanks to CF/SS style training.

If I need a change of pace from the running, I hammer out a few sprint intervals on either the bike or the C2.

I've got several friends doing the race as well (13.1). Most of them are die-hard fitness joggers. I plan on kicking their collective asses.

Troy Archie
11-01-2007, 09:29 PM
I've been on a big drive towards simplifying things in my life in the last 5 months.

I'd be interested in hear what other simplifying things you've implemented in your life. Would make for an interested thread...

Yael Grauer
11-01-2007, 10:01 PM
This is a good book.
http://www.amazon.com/Voluntary-Simplicity-Revised-Outwardly-Inwardly/dp/0688121195

Mike ODonnell
11-02-2007, 07:00 AM
The first simplicity book I ever read many years ago....still have it today...I think it is the bible for simplicity
http://www.amazon.com/Simplicity-Reader-Simplify-Living-Simple/dp/0765116766/ref=sr_1_2/105-2478332-3221221?ie=UTF8&s=books&qid=1194011811&sr=1-2

Life is definitely more rewarding having adopted a more simplistic outlook on everything....less attachments....less worry....more appreciation....more happiness....

Chris Forbis
11-10-2007, 10:58 AM
Week 1 was a resounding success.

My jumping today felt like I was on a trampoline. Easy dunking.

Ring pushups are starting to get relatively easy, so I will probably start to elevate my feet on some days and substitute ring dips on others.

I also came up with the brilliant idea to do snatch-grip DL instead of standard DL. I'll do these standing on some 45# plates (my "platform") and load the bar with no bigger than 25# plates to get maximum ROM. If I'm only going to DL once a week, I might as well get the most bang for my buck. I really like SGDL anyway.

Jonathan Owen
11-26-2007, 05:49 PM
Bump

Chris, just wondering if you were still following this routine and how it is working for you?

Jon

Chris Forbis
11-26-2007, 07:12 PM
I injured my pinkie playing basketball. Pushing through the pain was a bad idea, so it has killed my pulling (deadlifts and pullups) for about the next week.

But otherwise it has been great. My jumping ability has been really awesome, even on days when I'm not feeling on top of things.

Pistols are still a work in progress. The snatch-grip deadlifts are delightfully difficult and really nail my posterior chain. I've moved to ring dips and elevated feet ring pushups for my upper-body pushing; both are going well.

Once I'm able to phase back in my pulling exercises, I may start to finish things off with a little bit of metcon. No more than 10 minutes... some days maybe just a set of Tabata squats.

Jonathan Owen
11-27-2007, 08:43 PM
Nice! Yeah, a messed up finger would def hinder the heavy pulls. I am starting to appreciate the idea of simplicity in my strength training. I am in the same boat with pistols. Sounds like good stuff!

Jon

Mike ODonnell
01-03-2008, 08:49 AM
I've got my random routines all planned out...wait...isn't that a contradiction? Ha....this is what I am doing right now

Have a Oly Bar at the house...change the weight every couple days...if it's heavy (no more than 5RM lbs for me), I do 1-2 reps of DL...no planned sets...maybe different grips....if it is light I do sets of maybe 6-10 reps...maybe some RDLs, Maybe some cleans....nothing planned....no warmups...just walk by do a couple lifts...go on with my day.

Other times...all bodyweight stuff. One legged squats, handstand pushups, lunges, pushups, pullups, dips...maybe some days weighted....maybe some days explosive. Keeping a backpack with 25lb plate in the trunk. Maybe I go hike some hills one day...or go sprint around a soccer field another. I also have a strong band for times I want to do other range of motion or other exercises such as curls...cause let's face it, chicks dig the guns!

Keeping all within a set enjoyable intensity. I want to be able to be active everyday...not fatigue muscles and not have them useless for a week. No planned stretching. Doing some dynamic movements like lunges 360deg for flexibility, maybe a couple yoga poses for the hamstrings once in a while. Nothing set in stone.

As far as nutrition...no worries about timing and pwo...unless it is after some longer event like hockey, running, biking. Maybe low carb one week...maybe high carb on the weekends. Maybe 2 days of IF....maybe 5. I go by how I feel and what fits into my schedule for that day.

Biggest key nowadays is my focus on down time, less stress, quality of sleep and improving my recovery ability with nutrition and lifestyle. I have a feeling that will give me the best results I have every seen.

Chris Forbis
01-03-2008, 04:16 PM
Update: I've been working out on Tu-Th-Sa, but don't sweat it if I miss a day. I have two workouts that I alternate.

Workout 1:
Fixie bike ride 1 mile to gym
Shoot free throws until warm (it's been cold!)
Ring dips and false-grip ring pullups (to progress to muscle-up), 3 sets of 5 on each
5 sets of 3 reps of Power Cleans, heavy
Pistols w/ DB, 3 sets of 10, handstand work between sets
Fixie bike ride 1 mile home

Workout 2:
Fixie bike ride 1 mile to gym
Shoot free throws until warm (it's been cold!)
HSPU and Pullups (ROM focus on both), 3 sets of 5 on each
1 sets of 5 reps of sntach-grip deadlifts, heavy
Pistols w/ DB, 3 sets of 10, handstand work between sets
Fixie bike ride 1 mile home


I'm still working up to 10 reps on the pistols, but I am close and will then start increasing the DB weight. I play basketball a couple of times a week too. I walk to school every day but Friday. Here fairly soon, I will be able to walk/bike every day to school / grocery store / post office.