Tag Archives: fun
Harvey Dent, he was on to something.
“You thought we could be decent men, in an indecent time! But you were wrong. The world is cruel, and the only morality in a cruel world is chance. Unbiased, unprejudiced… fair. His son’s got the same chance she had. Fifty-fifty.” *Holding two-headed coin*
In the past you’ve probably seen a post of five about how to use a dice to decide your training.
Today we’re going to go even further down the rabbit hole of randomness and find out the secrets of the humble coin.
Admittedly you will end up with some very minimalistic training, however it will take any excess thought away from you.
This is ideal for those who claim to get lost with training or are unsure of what to do.
One simply has to have faith in the coin and follow the pattern it leaves.
Here is how you can apply it to your training, be warned though, this is also an exercise in faith, do you have the courage to do what they coin dictates or not?
Okay, to decide if you are training today or not grab a coin and flip it.
Heads = Training Today
Tails = No Training Today
Now for the interesting part, if you’re training today it’s time to find out how.
Heads = Strength
Tails = Conditioning
This is where you can play with all the nuance.
Say you got strength, here are some options once you flip the coin again:
Heads = Push, Hinge, Loaded Carry
Tails = Pull, Squat, Loaded Carry
Now for some reps/sets:
Heads = 5-3-2-5-3-2-5-3-2
Tails = 6-1-1–1-1-20
There you go, training for the day.
If you got tails for conditioning this might be your menu.
Heads = Fartlek at 70%> MHR
Tails = Steady State at <70% MHR
^^ You choose whichever modality you feel like.
One thing you’ll find with the above is that the less chose the better, however there is another reason for it.
You will suddenly find out that you know exactly what you want to be doing, you were just being a bit lazy in making a choice because if you really want a strength day and end up with a conditioning one it soon makes you realise your goals.
Same is true for a day you want to train and end up having the coin tell you not to.
Flip 1 –
Heads = Training Today
Tails = No Training Today
Flip 2 –
Heads = Strength = 10x TGU (5 per arm)
Tails = Conditioning = 100 Single Arm Swings (50 each arm)
Super simple, super effective.
This concept isn’t new, however the unpredictability just makes for some interesting times.
How would you progress?
Who knows, perhaps if you use the TGU above you could keep doing that until you hit a half-bodyweight get up for all the reps with ease, the options are many, power if you only train for fun like you claim then just pick a random target and see what happens.
Personally I prefer the dice, yet can apply the train/don’t train to the dice by say 1-3 = train and 4-5 = don’t train, then go from there.
In a world where there is so much confusion, stress and uncertainty leaving your training in the hands of fate can make for quite the change.
I’ve found that things like the coin/dice and total randomness of training days makes you appreciate the days you do train and you also put in more effort because from experience those who train with intent & heart, even if infrequently, tend to get more progress than some of the workout-warriors who do 2-3 hours in the gym each day.
^^ When applied to the gen-pop.
All in all it’s just bit of fun, which is what you said you wanted, right?
Or perhaps now seeing this you know it’s not fun you want, it’s emoting else entirely.
Give it some thought.
100 push ups, 100 squat, 100 sit-ups & a 10k run, everyday for 3 years.
^^ That is what Saitama did to become the worlds strongest man, if only it was that easy in real life.
In most anime shows you’ll find that training is consistent, with purpose and drive.
Now training daily is something you can indeed do, either by picking one movement per day or setting up some sort of rotating split, all are viable however I’m going to give you a challenge and only the most committed and willing will be able to do it.
You’ll have 7 main movements to practice daily (pick one or two of them).
You will never do them to fatigue, the aim is to get better with every set, stronger with every rep and then once ever 10th session of the given movement you go all out and either hit a new max effort, top end weight, total about of reps or time under tension.
There is then the additional option of doing a sport, martial art or some form of fun hobby/endeavour with the rest of your time.
1 – Hand Balancing (2 hands, single hand etc)
2 – Rope Climbing
3 – Sprinting
4 – Deadlift
5 – Pistol Squats
6 – Movement Flows (crawling, climbing, loaded carries, jump sequences etc)
7 – Explosively Throwing
You’d simply pick one or two of the above to practice each day (two is my choice).
Okay, now for the interesting bit, how to program it all, you will have three options.
1 – Do 30-90min once per day – vary the reps/time/distance etc every set
2 – Multiple 10min sessions during the day (minimum of 3)
3 – Perform one set of say no more than 2-3reps for 2-3sets (or 2-3 sets of 10-30 seconds for balances/carries/flows etc) every hour you’re awake.
Easy enough to do, however the trick is to be consistent, patient and see each day/movement as practice, plus just have some fun with it.
Try it for 100 days if you feel that being anime strong is a title you’d not mind having.
So you want to look like a superhero.
Who doesn’t right?
They are everything we wish we could be and more, always doing the right thing and never having to sacrifice anything, they always find a way to save everyone.
While in this life we might not be able to achieve such heroism we can more than give it a good go. Failing that at least their aesthetic is something achievable for us.
Yep, the majority of people can look like a true hero with the right training.
*Please note this is a guide and there will of course be specific needs to each individual, however this will help get you started on the right path.
When we first meet our hero in any story they have a decent base.
Keeping this in mind we must ourselves create a solid foundation from which we can build something truly awe-inspiring. To do this we shall carve out the pre-mentored hero in 4 weeks of training at least 3 days per week that while effect, is unguided.
Day 1 –
W/U – Farmers Walk x10min
A1 – Squats 20reps, as many sets as possible in 20min
B1 – Clean & Press x10, as many set as possible in 20min
C/D – Stretching x10min
Day 2 –
W/U – Rowing, as far as possible in 20min
A1 – Presses 10reps, as many sets as possible in 15min
B1 – Bent Over Row 10 reps, as many sets as possible in 15min
C/D – Stretching x10min
Day 3 –
W/U – Hill Running x10min
A1 – Romanian Deadlift x10reps, as many sets a possible in 20min
B1 – Bear Crawling for 10-20m, as many set as possible in 20min
C/D – C/D – Stretching x10min
Our would-be hero has no real reason behind what they do, they just do it because it’s all the know.
The above will be a great place to start building your base of strength, conditioning, movement skill and mental toughness.
Soon enough though this base will be put to the test.
It isn’t uncommon for people to ask – “What sets/reps should I be doing?”
While perhaps not that exactly, it will be something along those lines, as such I’ve found that cycling them based on a classic Heavy-Light-Medium rotation applied to a Pull-Push-Legs split.
One element to remember is that Heavy doesn’t mean hard and light doesn’t mean easy, however that is a topic for another day, for now I will give you something you can apply immediately.
- Heavy – 5-3-2-5-3-2-5-3-2 (heavy yet not hard)
- Light – 20-15-10-20-15-10 (light yet not easy)
- Medium – 5-8×1 + 1×20 – ramp to heavy single for the day, then take 60-70% of that and do one set of 20 reps
Split Options: 4 day split examples
^^ 2-4 lifts per day is often sufficient, 1 main with the rep/set scheme, the rest can be 2-3×10-15 or 4×6, your choice.
If we take the PPL and apply the rep schemes over a small cycle.
No change in lifts, only reps.
Day 1 – Pull – Heavy
Day 2 – Push – Light
Day 3 – Legs – Medium
Day 4 – Off
Day 5 – Pull – Light
Day 6 – Push – Medium
Day 7 – Legs – Heavy
Day 8 – Off
Day 9 – Pull – Medium
Day 10 – Push – Heavy
Day 11 – Legs – Light
Day 12 – Off
Many will then say – “What now?”
Once you’ve gone through this you’ll find you’re back at the heavy day being for pull, you can choose to keep the lifts the same and try to hit a higher load or you can perhaps change the lifts, pick your poison.
This allows for a constant rotation of days and keeps things interesting, if you are constrained be the working week and days you can train then you may need something a little different, in which case all you need do it ask for the answer.
Ever read Super Squats?
It’s an older book however it’s well worth a read, not to mention 6 weeks of your time following the training program itself.
Wile easy enough to understand it certainly separates the strong from the weak.
It’s brutal mentally because it’s so simple.
The original training went something like this:
Press behind neck – 2-3 x 12
Squat – 1 x 20 supersetted with Pullover – 1 x 20
Bench press – 2-3 x 12
Rowing – 2-3 x 15
Stiff legged deadlift – 1 x 15
Pullover – 1 x 20
Done 2-3 times a week.
Worth a go for the experience if nothing else, you’d also do well to have the aim of getting to 300lbs in the squat or 20, the ultimate goal in the book.
So while the above is fun it’s not the only way to utilise this style of training, you can take the basic skeleton (sets/reps) and apply it to a great many things.
Staring movement on a weak area – 2-3 x 12
Select a large compound lift (DL, C&P, SQ, etc) – 1 x 20 superset with antagonist – 1 x 20
Pick a secondary lift for adding muscle – 2-3 x 12
Pick a lift antagonistic the the one just before this – 2-3 x 15
A little something for pump – 1 x 15
The movement you did in the compound 20 rep lift – 1 x 20
Here is an example of how you can use that structure.
Weeks 1-6 the classic Super Squat routine
Weeks 7-12 (you fancy some back and arm focus)
Kettlebell Clean & Sots Press– 2-3 x 12
Trap Bar Deadlift – 1 x 20 supersetted with Barbell Curl – 1 x 20
Incline Press – 2-3 x 12
Close Grip Pull Down – 2-3 x 15
Split Squat – 1 x 15
Barbell Curl – 1 x 20
Perform 2-3 times per week, perhaps aim to hit the 20rep on TBDL with 400lbs, ala Brawn and Stuart McRoberts.
I’m sure you get the idea.
The beauty comes from the simple structure that allows you to simply plug and play, just with some exercise variations.
Obviously you don’t need to do this and the overall specificity is lacking, however for people who just want general training (strength, fat loss, hypertrophy) and some guidance it’s quite useful.
Give it some thought.