For real - and I still don’t know anyway.
I still struggle with that, my man, and I did everything I was capable of doing. There’s no planned off-ramp to that life; I still think of myself as more of that than what I do now (which obviously makes me a failure in my head because I’m not doing it). Good on you for having your head on and figuring it out.
A real interesting aside on this discussion is the instances where people become EXACTLY what it is they THOUGHT they wanted to be…only to discover it’s not who they are at all. My father-in-law has that story. His nickname growing up was “Doc”. Everyone thought he was going to be a doctor. His whole life growing up was about becoming a doctor. He completed 3 years of medical school before he discovered…he didn’t want to be a doctor at all!
He found out that being a nurse was his calling.
So he dropped out of med school and became a RN instead.
And then the ultimate pivot is that he had a real affinity for computers as a hobby, and ended up becoming more the software support IT guy for the nursing department of where he worked, and that’s what he retired doing.
Chaos is the plan! Haha. But also: having a dude that spent 3 years in med school and then became an RN in your corner is VERY helpful whenever you have some random medical concerns.
Alright, think I got the deload sorted. Carved in jello of course, but I’m thinking burpee chins and running. I’ve got a progression model.
Day 1 will be unweighted. In true Litvinov style, we’ll do a set of 8 burpee chins, then run around the block as fast as we can, come back and repeat. Set a 30 min timer (possibly 40), and go for max rounds.
Day 2, break out the weight vest, load 10lbs, cut 1 rep off the burpee chins, so sets of 7. I KNOW that I will dog burpee chins if given a chance, so I feel like cutting reps off will put me in a place where I can get in more reps running.
This will be 5 days of training total, so each day I add weight and cut a rep, finishing with 4 reps on day 5. I’m thinking small weight vest jumps: 10-15-20-25, rather than 10-20-30-40, although the latter doesn’t look as terrible now that I have it written out. But I feel like this will give me a break, give me an opportunity to build up my running shape, and I won’t need to change out shoes to get it done.
That’s gonna be sick.
@mr.v3lv3t I totally forgot to factor weather into that decision, haha. Here’s hoping no snow or thunderstorms.
PM WORKOUT
Tabata workout where I’d do 2 rounds of burpee chin into burpee into double KB clean and press. That felt SO right. Good to be back.
Hey man, wanted to ask your opinion about something.
One of my brothers is starting track season. He doesn’t care enough about weightlifting to fit it into his schedule for now, but he likes doing pushups and chinups, just to keep a base level of strength. He asked me if he should do anything else along those lines - he usually just goes into the garage before school and when he gets home to do a few sets, so he wondered if he should do anything else while he was out there - probably bodyweight movements, able to be done without adding more than a couple minutes.
Any input? I know you’re not a coach so you don’t like to “recommend” things, but I know you had a daily routine going for a while where you’d pick a set rep number of some BW stuff and just get it done each day (not sure if you’re still doing that). If he wanted to keep it down to 3-4 movements or so, and probably continue to do pushups and chins, I was thinking maybe adding in one ab movement and one lower body movement, like back extensions or GHR’s, would be a good idea.
Really appreciate you reaching out man. Does he HAVE a ghr in his garage? I like that movement just fine, but am not used to people having one
Yes. I mean, I have one, but it’s available to him.
Clutch. Thats absolutely high value. If you had a kettlbell and could convince him to swing it, that would be pretty solid, but if weights were strictly forbidden…
Burpee chins with an emphasis on squatting into position or just flat out squat chaser. Also get in a real jump each rep
GHR
GHR sit up
And really, with that, make that first bit a conditioning complex and finish the day with GHR and abs
@jshaving. What event is he running on track, sprints, mid distance …?
Is he planning on doing strength training primarily as a method to improve his track or to maintain/develop strength ?
Is that a single jump and then get on the pullup bar or jump up and grab the bar before landing again?
But that’s a good idea, thanks! With GHR and GHR situps, did you just pick and number and go till you hit it or break it up into planned sets (ex: 2x10)?
He’s in 8th grade. He’s got some experience lifting weights and is fairly active/coordinated, but it’s his first time trying track and he’s young so it’s not super competetive. But anyway, I think he’s going to try some sprints and shot put. Practice only started this week, so I think the coach is still seeing where the young kids are at and what their strengths are.
Basically maintain. Between school, practice, homework, and a part time job, he’s not interested in fitting in consistent weight lifting, so he’s not expecting to get super strong during the season, he just wants to not get weak, if that makes sense.
Honestly, as long as a good jump gets in there, it doesn’t really matter. I just see it as a chance to get some jumps in.
For the GHR/GHR sit ups, it really depends on their fitness level. Some folks can’t do a single GHR, and getting them to do 20 in a day would be like asking someone to squat their 1rm for 20 singles: it’ll destroy them. If this is a legit “every day” thing, biggest thing would be to never come close to failure. I’d pick A rep number under that premise, get it, hang there for a few weeks and GRADUALLY increase from there.
Got up at 0700, got in 2:30 of fasted burpees, felt like I was hit by a truck the whole time, lived a lot and then got this done in the evening
For 10 minutes, do a burpee into a KB cluster, then burpee into stone to shoulder. Ladder the first part of the complex. I made it through 8 burpee to KB clusters. This hit hard at the time but wasn’t too terrible in the afterwards. There will be time enough for world ending conditioning: it’s nice to be bad to that place.
Super Squats had me laser focused and I appreciated it for that. Now we pivot.
In that regard, my first day of NOT eating like I was doing Super Squats was fantastic. Not feeling full all the time, not eating while I’m in the middle of cooking my next meal, not eating until I go to sleep, not having to pack a cooler full of snacks: how do people hate fat loss so much?
Cause people can’t eat as much gyros or chick fil-a as they want to on the weekends.
Oh wait, that’s just me.
That’s not just you: no one gets it on Sunday!
So….
How’s life dude, how’s the family, do anything fun lately?
Life is amazing dude. Family is good. Watched World’s Strongest Man 1982 with my kiddo today before they went to bed. That was a blast.
How delightful, glad to hear that Pwn
Sips Zero Sugar Pepsi in an elegant manner
This is rather disheartening
I think it would have taken your gains to the next level
@jshaving Understand what you are saying. But, now I know his age/background. I think he should be guided by advice from the school coaches who are qualified and experienced with people of that age. Ask him for some advice on extra training.
Words from 2 athletics coaches I have met in the past.
“I would send them away to work with a coach relevant to their events”. LC
" I have never worked with athletes of that age". BL
Extrapolate that. Every coach should be aware of their own competance. Strong principle.
BTW each coach had a sprinter that won World and Olympic gold medals.
Sounds good, thanks man, appreciate the input!
I agree, but our situation is a little different than what most people might think of. I probably said this in some old thread back when I was in high school and on the same track team that my brother is now but we’ve gone to a small private school. Sports are bascially done for fun and coaches change every year or two based on whichever random person vounteers. He’s not getting some coach who really knows much or cares too much about what the students do on their own time. The coaches are basically just there to supervise practice and drive the kids to meets. Not to say their opinion isn’t worth listening to, but if my brother went and asked his coach if it was cool for him to do some pushups and GHR’s before school each morning, I bet the coach would 1) not know what a GHR is, haha, and 2) say yes because he’d be happy to see a kid willing to put in a little extra work.
It’s too bad, because if a kid wants to improve at sports and/or has a real talent, they’re unlikely to see much growth in this school’s athletic programs. But it just doesn’t have the resources to have good coaches, nor is that its main priority. Which is fine, it just means the kids are often left to figure the rest out on their own, which isn’t always a bad thing anyway.