A Warning on Dumbbells and... Will Ferrel

What is Progressive Calisthenics?

Posted something about Progressive Calisthenics three days ago on my facebook wall. But the comments became about Italian Food:

Click here to read Al Kavadlo's Original Article.

Uneven Pullups: Legs or no Legs?

Pullups

Have you ever seen the last installment of the Rocky films? C’mon, I know you have. There’s one scene where Rocky wakes up early morning. He goes to his backyard while drinking coffee. Lo and behold, a pullup bar awaits at the back of his house. He does some pullups and goes back to drinking coffee. A pullup bar and some coffee, what more do you need?

(Watch How to Do Uneven Pullups)

Uneven Pullup is the7th step in the pullup progression of Convict Conditioning. It is done by holding the bar with only one hand while the second hand grips the first arm’s wrist. Trust me, it's more difficult than it looks.

Let’s not get ahead of ourselves. For those who don’t know what an ordinary pullup is, it's when you grab a horizontal bar above your head and pull yourself up until the bar is chin level. It's done without any assistance from the legs like jumping up or stepping on a chair. It requires solid pulling muscles from the back and the arms. It targets the latissimus dorsi and the biceps. Of course, it also requires strong forearms and core muscles.

If you want a cobra-like back, do pullups, period!


Legs or no Legs?

Another requirement of a strict pullup is one should do it without raising the knee forward. This is because raising the knee gives momentum and makes the pull easier.

A pullup is not like a pendulum. You don’t swing from back to front. It is more like a yo-yo. You pull up and lower down slowly.

"A pullup bar and some coffee,

what more do you need?"

However, this is where I depart ways with the local gym expert. In my opinion, swinging the knee is different from raising the entire leg especially for uneven pullups. I say this because I find it more difficult to do the uneven pullup when I raise my legs. 

I do not have a scientific explanation for this. All I have are assumptions.

Assumption 1: Perhaps because when you raise your legs in a straight line, part of your weight is put way in front of you instead of just below your arm. Thus you are pulling weight below and are pulling weight in front of the bar. When you combine these two directions, you get a diagonal vector. In other words, you need more stability in order to perform it.

(Directions of the weight when leg is raised.
The proper form is to straighten the legs
unlike in the picture.)

Assumption 2: The difficulty could also be coming from focusing your efforts on two things at the same time. First, you’re telling your arms to pull upwards. Second, you’re telling your core to raise your legs. Third, you’re telling your entire body to perform these two tasks together. Thus, you are also working on the coordination between your upper and lower body.

I used to do uneven pullups without raising my legs. However, when I first did it with raised legs, I was surprised at how difficult it was. I felt my abs tighten. My core muscles fired up! I realized that it was a different beast altogether.

It is difficult to understand without trying, however. Go to the gym. Find a pullup bar and pull yourself up. At the same time, raise your entire leg in a straight line 90 degrees from your body. Do it slowly. Are you ready to be a marine? Now pull!


Back to Basics

The only problem is when you use the momentum of your legs to pull yourself up. My solution is to do it slowly. Also, do both exercises! Who says you can’t do both? Don’t raise your legs on the 1st set. Then, raise your legs on the 2nd set. No, it’s not forbidden to be creative with your workouts!

There are a lot of variations for the pullups. There’s the Australian Pullups, Archer Pullups, Wide-Grip Pullups, One-arm Pullups, Narrow-Grip Pullups, Muscle-Ups, Weighted Pullups, Clapping Pullups, etc. Each has its own target muscle fiber and a unique characteristic.  Nevertheless, in reality, the basic pullups is all you need. If you can do 10 strict pullups, then you’ll be okay. Nothing more, nothing less. ***

Side Crow Stance

This is the Side Crow Stance or Parsva Bakasana in Sanskrit. It's increases flexibility by twisting your spine. But I don't think it's very beneficial. It just looks cool in pictures.

Side crow stance and all other poses similar to it are like the "selfie" photos (see link below) of yoga. Have you seen profile pictures in social networking sites where people perform hand balancing and yoga poses? I, myself, am guilty of this. And I probably will continue to do this. Sorry. It's just cool!

(Watch what a side crow stance is)

However, for fitness sake, I recommend twist holds rather than the side crow stance.

Why? Because if your goal is to increase spinal flexibility, why include a hand balance drill to it? If something is already effective and efficient, why change it? As the old adage goes, do not fix something that is not broken.

(Below is a beginner's twist hold)

(Below is an advanced twist hold)

I feel that doing a spine rotation with a hand balance not only complicates it but also makes it more dangerous. Again, we don't want to play or goof around with our spines.

To summarize, if you want to take a cool picture, then by all means practice a side crow stance. Just be careful not to injure yourself. But if you want a stronger and more flexible spine, twist holds are more effective and less dangerous.

___________________________

Click here to know more about the Side Crow Stance

Click here to read more about Twist Holds

Click here to read more about "Selfie" Photos

Closing Bridges

Skill unlocked! Finally able to do "closing bridges" after a year of practice. :-) This is the 9th step in the bridging progression of the book "Convict Conditioning".

(Watch video below)

Bridges are actually a lower back and an abs exercise. This is not just for playing "limbo" or "chinese garter".

In yoga, these are called "Back Bend Poses." They are also supposed to give proper posture.

Give the progressions a shot! However, always remember to start at the easier steps first (see the link below). I don't have to remind you how dangerous spinal injuries are!


Click here to read more about Convict Conditioning.

Click here to see Back Bend Yoga Poses.

Click here to read an Interview of the book's (Convict Conditioning) author, Paul "Coach" Wade.

Living off the Grid and Convict Conditioning

  These things are essential to living off the grid. All of these, I accomplish without leaving my small apartment.

  “What about exercise?” since I’ve started this journey, this question has plagued my mind. “Can I still get an effective workout while living off the grid, so to speak? What about going to the gym?

          Since we entered the world, we were already born to buy. It is very difficult to reverse it. We always find ourselves walking around in the mall or surfing the internet, looking for the next stuff to buy. We are addicted to window shopping. A lot of people, including I, are trying our best to counter this, however.

After six (6) months of trying CC

          In terms of fitness, let's ask ourselves what our culture tells us to buy? Perhaps barbells, dumbbells, running shoes, smith machines, drugs, etc. For what? To maximize our workouts?

  Luckily, I’ve come across Paul “Coach” Wade’s book, “Convict Conditioning”. It outlines six basic exercises using only your own bodyweight. 

  “Pushups? That’s effortless!” others might say. To be honest, that’s what I also uttered at first. Okay, I’ll admit, pushups are stress-free compared to bench presses because of the barbells. Somehow, it doesn’t bother me. Because it only means that, without the barbell, the movement for a bench press is also very easy.

          Better yet, try one arm pushups if you dare! Or try one arm pullups! Remove your leverage to make the movement more difficult.

  Although it’s not 100%, I’ve been decreasing my consumerist lifestyle. For instance in my workouts, I don’t pay gym membership fees simply because I don’t go to the gym. I exercise at home with very minimal equipment. Nevertheless, I still get a hardcore full body workout.

  I am like the protagonist in a zombie apocalypse movie. I live off the ground. I do what I can with what little I have. The poor man’s workout!

  I can exercise anywhere. So even if I travel for work or for leisure, I can still keep on track of my program.

  I don’t buy protein shakes, creatine, or any other supplements. I am not dependent on certain products. I eat rice, meat, and vegetables with the occasional pizza. I get my nutrition from all natural sources.

  So what happens if all the merchandise and equipment we depend on disappears? Can we make our own product from what raw materials we have? Can we become producers instead of merely consumers? I encourage other people to lessen our reliance on corporate products and outside forces. I encourage everyone to start manufacturing things for their own needs.

  I say these while I take another sip from my tarragon tea. The sun slowly rises. ***

After a year of CC training

Click here to read about Convict Conditioning

Click here to read about Living off the Grid

Paeng's Thoughts on Pacquiao's Defeat

Just some thoughts from a boxing fan:

Habang pinapanood ko ang labang Pacquiao vs. Marquez 4, dumarami  na rin ang mga nagpopost ng status sa facebook at mga tweets na nagsasabing, "mag-retire ka na, Manny" o "humihina ka na."

I disagree. I think Pacquiao's team simply chose the wrong strategy for that fight. Hindi siya natalo dahil sa tumatanda o humihina na siya. Hindi rin dahil dinaya siya.

Ebidensya? 'Di ba mas duguan ang mukha ni Marquez kaysa kay Pacquiao?

Inaabang-abangan ko ang round 6 kung saan sabi nila dumapa si Manny. Inaabangan ko pero kinakabahan din ako bilang isang Pinoy. Kahit alam ko namang siya lang ang yumayaman diyan.

Balik sa topic: Pacquiao was being aggressive and reaching too far trying to double his range. 'Ika nga ni Chino Trinidad, a popular boxing analyst, "Manny did less lateral movements than before. Puro linear attacks." In my opinion, that tactic gave Marquez the advantage because Marquez is taller.

Pero bakit pinili ni Manny ang technique na iyon kung matatalo pala siya? Simple lang, parang sugal kasi iyan. Kapag malaki ang taya, malaki rin ang panalo. Pero nandiyan ang panganib na maaaring malaki rin ang talo. Kumbaga, isinugal niya ang panga para mas malayo ang abutin ng kanang kamay. Ngunit tuwing sumusuntok siya, nae-expose ang gilagid niya sa banat ni Marquez. It was a risky move. This was exemplified by the overhand punch that knocked Pacman down in the 3rd round.

An overhand punch, sometimes called a hay maker, is a long reach punch that comes from an upward angle. It is powerful and difficult to block. Katulad ng mga suntok sa away-kanto.

(Watch how to do an Overhand Punch)

His strategy also made him susceptible to counter punches. Let me explain. A punch is like a train coming directly towards you. If you move backwards, you'll still be in front of the vehicle and it will still demolish you. But if you move to the side, you dodge the onslaught. Nakasuntok ka pa ng dalawa hanggang tatlong beses.

In fact, what knocked Manny out in the 6th round is a basic counter punch. Marquez moved to the left then let out a straight right. He was about to give a left hook to the body when he noticed Pacquiao going down.

Hindi tsamba yun. Kung papanoorin ulit ang 6th round, makikita nating dalawang beses ginawa ni Marquez and technique na ito. Kumbaga, praktisado siya. Parang timed bomb ang kamao niya na nag-aabang ng tamang pagkakataon para sumabog.

Next thing we know, the referee signals the end of the fight, Juan Marquez celebrates and Jinkee becomes hysterical trying to wake Manny up.

(Watch how to Counter Punch)

Kung gayon, sino ang dapat sisihin? Wala! Sumugal sila, nagkataong natalo. Ganoon na nga ang nangyari, malaki ang nalugi sa kampo nila kasi humigit-kumulang dalawang minutong nakaplakda si Pacquiao ayon sa tsismis.

Dapat bang mag-retire si Manny? Kung ayaw niya, eh 'di huwag. Pero kung ako sa kanya, titigil na ako. Dami na niyang pera eh. That's beside the point, though.

On another note, ang galing ni Manny noong 5th round! Idol pa rin. Congratulations!!!

Oo nga pala, 'wag mong masyadong seryosohin ang mga sinabi ko. Inaalikabok na ang gloves ko dahil hindi na ako nagti-train. Lumalaki na nga ang tyan ko eh. Parang 5 months pregnant.

Note: I'm just a boxing fan. No experience in the ring or as a coach. So don't take this seriously.

Click here to read another take on Pacquiao's defeat.

Also, read this to read Coach Roach's Post-Fight Interview.

(Here's a clip of Marquez practicing that million dollar punch

during his preparation for the fight)

Sidekick to the face

DISCLAIMER: Hindi totoong mga techniques sa Anger Management ang mga nabanggit sa entry na ito. Katuwaan lang ito.

(The things mentioned in this entry are not genuine techniques in Anger Management. This is just for fun.)

Sidekick to the Face

Nakaranas ka na ba ng serbisyong kontrabida, ika nga ng patalastas? Nangyari na rin sa akin ito. Ano'ng ginawa ko pagkatapos? Tinadyakan ko siya nang patagilid sa mukha. Pero siyempre sa isip ko lang. Pawang imahinasyon lamang. Tulad ako ng mabangis na leon sa loob. Handa ko siyang sagpangin. Pero mayang maliit at mahinahon sa labas.

Hindi lang naman sa mga empleyado pwedeng mabwisit. Nandyan din ang propesor na maraming requirements, groupmate na 'di gumagampan, panginoong may lupa na ayaw magpasakop sa CARP, taong mabagal maglakad sa harap mo, pangit na stalker, asawang nagger, asawang may ibang inaasawa, mga bandang K-pop, bossy na boss, sumisingit sa pila, ayaw magpasingit sa pila, si Justin Bieber, nampi-plagiarize na senador, taong nakikipag-chat kahit ayaw mo, kapit-bahay na nagpapatugtog ng malakas na novelty songs, mga nag-o-audition sa artista search kahit walang katale-talento, at kung sinu-sino pa.

Ewan ko ba kung bakit sa tuwing naiirita ako sa isang tao, ini-imagine ko na tinatadyakan ko siya nang patagilid sa mukha. Sidekick to the face sa Ingles. Todo-buwelo pa nga si Bruce Lee kapag ginawa niya ito. Sabay sigaw ng, "Hiii-YAAAHHH!!!"

Bakit Sidekick?

Kasi masyadong cliche ang sapak. Napanood na natin ito kahit sa mga pelikula ni Lito Lapid, Bong Revilla, at kahit ni Andrew E. Parang boyfriend o girlfriend na may itsura pero walang utak ang suntok - nakakasawa.

Larawan ng sidekick to the face

Ganito ang mga eksena: may nag-iinuman sa tapat ng tindahan. Babaeng anak ng tindera ang serbidora. Babastusin siya ng mga lasinggero. Ipagtatanggol siya ng bida. "Pare, ang babae, minamahal, hindi binabastos," banat nito.

Sigurado tayo na suntok ang unang bibitawan ng lasenggo. Karaniwan, mula sa kanang kamay. Kaya naiwasan ito ng bida. Syempre hindi kumpleto ang fight scene kapag walang natumba sa stall ng palamig.

Kaya hindi ako nanuntok sa imahinasyon ko. Nanipa lang. Kasi baka masalag. Kahit na alam ko namang sa isip ko lang ito.

Isa pa, parang mas nakakagalak ang tadyak. Kasi hindi karapat-dapat na mahawakan ang mga taong gano'n. Madudumihan lang ang kamay ko. Yuck!

Lalong masaya ang sidekick kapag sa ilong siya tinamaan. Para bang sinasabi mo na, "singhutin mo ang swelas ko." Kaya nga sobrang tuwa ko kapag nakaapak pa ako ng ta%. Kasi mukhang ta% naman talaga siya.

Paano Mag-sidekick?

Sa totoo, hindi mabisa ang sidekick sa away-kanto. Kasi mabagal. Tumatagilid ka pa lang, sasapakin ka na ng kalaban. O kaya tinaniman ka ng punyal sa sikmura.

Maganda lang ang sidekick sa imahinasyon at sa telebisyon. Pero kung gusto mo talagang matutunan ito, narito ang mungkahi ko: magsimula ka sa mababa. Kasi mahirap magbalanse. Lalo na kapag isang paa lang ang nasa lupa. Sidekick to the knees, the groin, o the ribs lang muna.

Pero hindi mabuti ang manakit ng kapwa. Isipin mo, mas mabubwisit ka lang kapag nakulong ka, 'di ba? O kaya kapag naospital ka dahil may gripo ka sa tagiliran. O nadiskubre mo na hindi ka pala bullet-proof. Hanggang imahinasyon lang ang sidekick.

Narito ang pinakaepektibo at pinakaligtas na anger management technique: gumising ka ng alas-singko ng madaling-araw. Abangan ang bukang liwayway. Pumwesto sa silong o sa likod-bahay. Tumayo nang tuwid. Hingang malalim. Inhale. Exhale. Ulitin nang 10 beses. Sabay sigaw ng, "Hiii-YAAAHHH!!!" ***

Panoorin ang iba't-ibang variations ng sidekick

__________________________________

Mag-click dito para sa mga totoong techniques sa Anger Management

Mag-click dito para sa ilang karagdagang tips sa Anger Management

The Cripple with a Strong Right Leg: Pistol Squats

Napanood mo na ba si Jackie Chan sa Drunken Master? Una kong nasaksihan ang Pistol Squat sa isang Chinese Cultural Play sa CCP.

Pinag-isipan ko dati kung paano ieensayo ang mga hita sa panahon ng zombie apocalypse. Paano kapag wala nang barbell, dumbbell, smith machine, squat rack, leg curl machine, leg press, atbp? Madali lang kasing magbulay ng ehersisyo para sa ibang parte ng katawan. Halimbawa, magpush up ka kung gusto mong sanayin ang dibdib. Kung nais mo namang palaparin ang likod, magpull ups ka. Ano ba naman ang magsit ups ka para naman sa abs? Hindi mo kailangan ng barbell o kahit anumang kagamitan. Hindi ka maglalabas ng perang pambayad sa gym. Pwede kang magpapawis kahit sa sarili mong bahay.

Pero paano ang hita? “Pistol squats,” tugon ni Jackie Chan at ng aktor na napanood ko sa CCP. Ang pistol squat ay ang pag-upo sa isang binti nang hindi sumasayad sa sahig ang kabilang binti. Parang baril na nakaturo sa harap ang paang hindi lalapat sa lupa.

(panoorin si Jackie Chan habang nagpipistol squats)

Mukhang mahirap ba? Kung gayon, mali ang akala mo. Nagawa ko ito sa ikatlong subok lamang. Ang mas nakamamangha rito, nagawa ito ng girlfriend ko sa ikalawang subok lang. Lagot ang mga zombies sa kanya!

Kaya sigurado akong kaya mo rin itong pag-ensayuhan. Dalawa ang kailangan upang magawa ang pistol squat – Control at Balance.

• Control – Ito ang sikreto: itigas mo nang labis ang abs. Oo, konektado ang abs sa hita. Ginagamit natin ito sa halos lahat ng ginagawa natin – maglakad, maligo, managinip, sumuka, magsulat ng blog entry, magkape, magsagot ng exam, umupo, atbp. Dahan-dahang bumaba gamit ang kalamnan sa hita. Huwag biglain ang pagpanaog na parang may upuang sasalo sa iyo.

• Balance – Maraming tao ang hindi makapag-pistol squat dahil natutumba sila patalikod. Pwes, ‘wag mo silang tularan. Ipwesto mo sa harap ang dalawang braso para maging balanse. Bukod sa balakang (hip) at tuhod, baluktutin mo rin ang bukung-bukong (ankle). Sa gayon, papaling ang katawan mo sa unahan at hindi sa likod.

‘Di ba madali lang? Ang mahirap ay ang gawin ito nang 12 beses at makatatlong ulit (3 x 12) sa bawat binti. Kaya mabuti ring magsanay rito gamit ang ilang mas madaling bersyon:

• Sinturon sa Pull up Bar - Itali ang sinturon sa pull up bar. Hawakan ang dulo nito upang suportahan ang sarili. Gawin ang ordinaryong pistol squat. Alalayan lamang ang sarili sa huling bahagi ng pagbaba at sa unang bahagi ng pagtaas ng iskwat. Siguraduhin mo lang na hindi ka mahuhubuan kahit walang sinturon.

• Pistol Squats na may Ka-buddy - Maghanap ng kasama sa pag-eensayo. Humawak sa kamay niya at gawin ang ordinaryong pistol squat habang nananatili siyang nakatayo sa harap mo. Gaya ng nabanggit kanina, alalayan lamang ang sarili sa huling bahagi ng pagbaba at sa unang bahagi ng pagtaas ng iskwat. Palit naman kayo ng buddy mo pagkatapos.

(panoorin kami habang nagpipistol squats sa kung saan-saan)

Kapag nasanay ka sa pistol squat, tulad ni Jackie Chan, mas lalakas pa ang tadyak mo kaysa kabayo. Babala: huwag tatadyakan ang mga zombies dahil baka kagatin ang binti mo. ***

Mag-click dito para sa dagdag babasahin sa Pistol Squats.

The Kettlebell Torture Machine

Don't mistake it for a torture machine. It’s a 16 kilo sphere of pure steel. Even the appearance of its handle makes you sweat in terror. I'm talking about -- the kettlebell (KB).

However, the KB isn't a mere fad. It’s not like the Justin Bieber hairstyle which people now, unquestionably, realize is just plain pointless.

The story goes that American troops were trounced by Russian soldiers in friendly games, especially those concerning endurance. When the Yankees inquired what makes their rivals physically fit, the answer, as to no one’s surprise, is the KB. Even though, I have no idea if this story is true, I still stand by the KB for the following reasons:

Why Pick up a Kettlebell
Technically, the only addition that a KB has over a dumbbell is that its weight is not evenly distributed on both sides of the handle. It’s like lifting a dumbbell with heavy iron on one side but without plates on the other. Thus, it compels you to compensate on the adjacent edge when you lift it. It engages your abs, obliques, and lower back all the time.

I  ♥  thisTorture Machine!

Second, the KB always drives you to use explosive movements. It’s just too heavy to lift slowly and with a single muscle. It’s always a total body workout.

Third, it’s like a no-cook instant noodle. It's an instant workout! It is best used in a quick circuit training. For instance, I finish a complete KB workout in less than 20 minutes. When I say "complete", I mean heavy torture. Not like the instant noodles though, the KB is extremely healthy for you.

If you are thinking of integrating KB in your workouts, I suggest performing low reps with long rest periods at first. Don’t be too eager to execute circuits yet. Work on your strength, initially, then move to endurance.

Kettlebell Exercises
Three sets of 10 reps (3 x 10) of the exercises below is more than enough. Start with these basic KB forms:

• Squats
• Lunges
• Swings
• Cleans
• Sumo Pulls
• Military Press
• Russian Twists
• And Pylometric Push ups

(See video below to learn the basic KB swing.

Google the other exercises to learn the basic forms.)

When you are comfortable with the exercises above, try these more difficult variations: One-arm Swings, Snatches, Windmills, and Turkish Get ups.

Finally, try lining up the exercises into a circuit training for more challenge.

(Watch my video below to learn KB Circuit Training)

Pick up a KB and train like the Spetsnaz, comrade!

Click here to read P. Tsatsouline's "Enter the Kettlebell".

Click here to read more about Circuit Training.

The Importance of Enjoying Your Exercise

I frown in aloofness just thinking of the exercises I plan to do. I drip sweat even before doing one lift. Consequently, I sigh while counting reps and sets during the workout.


“Is this all there is to it?” I ask myself.


I feel like an ailing child forced to take my medicine. I’m aware that it’s healthy but I absolutely hate it.


I used to lift weights for bodybuilding. It is 2005. I am 21 years old.


Not that I have anything against bodybuilding. Many people enjoy lifting weights. In fact, I am one of those people now. It’s just that I first had to find another type of exercise that I truly enjoy before liking pumping iron again. This blog entry is about that: enjoying your workout.

Spending Time with the FMA Group

                              
I’d like to build on Lou Schuler’s and Alwyn Cosgrove’s 2nd Rule of Lifting: “Do something you like.” Schuler and Cosgrove are the authors of the book, “The New Rules of Lifting: Six Basic Moves for Maximum Muscle.” The said writers also say that a bad exercise program is better than no action at all. Though your workout is not as good as others, the fact that you enjoy it gets you healthier already. Why?


To ask why the need to enjoy exercise is the wrong question. The better query is, “why not be fond of your training"? Doesn’t everybody want more fun in their lives? The child doesn’t want to take his medicine because it is awful. It’s not fun.


Positive psychology and the Appreciative Inquiry (AI) Approach may give a sufficient explanation. Essentially, they say that people do more of the things that make them feel more alive. If you enjoy it, you do more of it. AI applies to one's studies, work, group or organization, volunteer work, etc. This piece urges to employ it to workouts too. “Just a spoonful of sugar makes the medicine go down in the most delightful way,” sings Mary Poppins. 


Find something you take pleasure from and just do it! Some people like to workout in groups like basketball and badminton; some enjoy solo exercises like bodybuilding; some want to get their heart rate up like running and swimming; and some prefer learning new skills like martial arts. There are a lot more choices to pick from: dancing, frisbee, biking, yoga, hiking, pole dancing, boxing, pilates, zumba, gymnastics, kettlebell, etc.


The bottom line is, “have fun and get your body moving.” ***

Just Goofing off in FMA Classes

                              

• Click here to read more about "The New Rules of Lifting" by Schuler and Cosgrove (2005)

• Click here to read more about the Appreciative Inquiry Approach