Strength in the time of Cholera
Posted: Fri Apr 03, 2020 8:13 am
I've noticed on the general Coronavirus forum that folks are throwing out a lot of good ideas about how to stay in shape with all of the gyms closed. Some pretty good stuff.
I've been on the road for about seven years now and frequently don't have access to a barbell gym. In case it is of any use, I'll share what I use to keep my strength up.
I've put together an isometric/isotonic rig that packs well into my bag. The photos should be self-explanatory. It is a bluetooth force sensor rigged up to some straps that are attached to a carbon fiber "bar". The straps are 8' hammock hanging straps with loops every 4". You get about 2" of adjustment by looping the straps over the bar and clipping to the base.
To use, I pick three different strap settings for each major barbell lift. Low, medium and high pulls or presses. There is a target "weight" for each position. For each pull, I set up the straps, start a 1 second metronome on my iPhone, position my iPhone where I can read the force sensor, stand on the cutting board with the top of the strap wrapped over my hand while I grab the bar and :
1) Pull just enough to momentarily hit about 50% of my target.
2) Pull 100% for just a second, twice.
3) Pull 100% for 12 seconds, counting with the metronome.
If I can hold the pull for 12 seconds, I go up in force the next workout. If I can't hold it for 8 seconds I go down. Between 8 and 12 seconds I try the same pull next time.
I use this setup to simulate deadlifts, squats, overhead press, curls and pulls (similar to a clean). Three positions for each.
I split the workouts into 2 different workouts. Day 1 and Day 2.
In addition, I do bodyweight workouts on Day 3.
Pullups - by just throwing a towel over the top of the bathroom door. Awkward, but works fine.
Handstand pushups against a wall.
One - arm pushups on the floor.
Working on a full planche - almost there.
Cheers - I'd love to hear what other folks are doing. I'm always looking for good ideas.
I've been on the road for about seven years now and frequently don't have access to a barbell gym. In case it is of any use, I'll share what I use to keep my strength up.
I've put together an isometric/isotonic rig that packs well into my bag. The photos should be self-explanatory. It is a bluetooth force sensor rigged up to some straps that are attached to a carbon fiber "bar". The straps are 8' hammock hanging straps with loops every 4". You get about 2" of adjustment by looping the straps over the bar and clipping to the base.
To use, I pick three different strap settings for each major barbell lift. Low, medium and high pulls or presses. There is a target "weight" for each position. For each pull, I set up the straps, start a 1 second metronome on my iPhone, position my iPhone where I can read the force sensor, stand on the cutting board with the top of the strap wrapped over my hand while I grab the bar and :
1) Pull just enough to momentarily hit about 50% of my target.
2) Pull 100% for just a second, twice.
3) Pull 100% for 12 seconds, counting with the metronome.
If I can hold the pull for 12 seconds, I go up in force the next workout. If I can't hold it for 8 seconds I go down. Between 8 and 12 seconds I try the same pull next time.
I use this setup to simulate deadlifts, squats, overhead press, curls and pulls (similar to a clean). Three positions for each.
I split the workouts into 2 different workouts. Day 1 and Day 2.
In addition, I do bodyweight workouts on Day 3.
Pullups - by just throwing a towel over the top of the bathroom door. Awkward, but works fine.
Handstand pushups against a wall.
One - arm pushups on the floor.
Working on a full planche - almost there.
Cheers - I'd love to hear what other folks are doing. I'm always looking for good ideas.
- isoisotop.jpeg (218.1 KiB) Viewed 4182 times
- isoisobottom.jpeg (208.08 KiB) Viewed 4182 times
- isoisopacked.jpeg (166.96 KiB) Viewed 4182 times
