Berkeley CSUA MOTD:Entry 41412
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2006/1/18-20 [Health, Health/Men] UID:41412 Activity:low
1/17    What are the pros/cons of doing a workout that doesn't include
        weights but rather pushups, situps, pullups, dips, etc. versus
        a weight-lifting workout regimen? I know I can't build as much
        muscle mass as I could with weights, but are there any benefits?
        Thanks.
        \_ What is your goal?
                \_ My goal is to maintain muscle mass and possibly
                   gain some. I've been lifting weights for years,
                   and I'm just getting bored with it. I've changed
                   up my regimen a few times, but I'm just tired of lifting.
                   I had some decent progress, but I think I'm just
                   in the mood to change my workout drastically.
                   Thanks for all the responses so far. -op
                   \_ Check out http://www.crossfit.com  Their approach uses
                      high-intensity training with functional movements
                      like squatting and pullups, and it's very
                      effective for building muscle mass and cutting fat.
        \_ Depends on what you want, really. Sounds like you're describing
           weight-training but using your own body weight instead of
           dumbbells. Any weight exercises (whether your own or others) are
           beneficial to your muscle - your muscle reacts more to heavier
           weights of course (e.g. the tear from lifting 200 lbs vs. your
           body weight of 150 lbs would cause muscle to rebuild in stronger
           form). Physicians often recommend novices to start doing weights
           using their own body mass (situps, pushups, dips, etc) before
           attempting real weights.
        \_ less control ; more difficult to vary stress levels and/or precisely
           target different muscles. However it is definitely cheaper and more
           convenient from an equipment standpoint.  You should be somewhat
           suspect of a regimen tthat someone is trying to 'sell' you if
           they're going to get some benefit (i.e. a sale) out of you.
        \_ there is a surprising variation of exercises you can do with just
           your own body mass. pushups for example: wide stance, narrow,
           using an exercise ball (either on your feet or on your hands).
           granted, doesn't have the potential of weights, but there's a lot
           to be done.
        \_ You want to increase muscle mass or cardio for your heart?
           \_ ... or burn fat?
           \_ ... or build endurance?
        \_ I have no advice, but I found these fascinating:
           http://www.geocities.com/rutgerseskrima/art_prison.html
           http://exn.ca/Stories/2003/06/20/54.asp
2018/11/21 [General] UID:1000 Activity:popular
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www.geocities.com/rutgerseskrima/art_prison.html
Articles Articles A Completely Criminal Exercise Program by Ken Andes When I studied social work at Rutgers University I spent a considerable amount of time studying the prison system and the people in it. First of all, let me tell you that you can learn a tremendous amount about human nature, our capacity for hate and evil, what makes people resort to evil, and how we handle guilt by studying inmates. Most of all I was shocked to find out that deep inside of our psyches there's very little difference between the average law-abiding citizen, and most hardened criminals. Sometimes by looking at the darkest part of society you further appreciate the light. And perhaps come away from the experience with more understanding.... Another cool thing I learned from studying the prison system is a neat workout that you can do at home without any equipment at all, just your own bodyweight. I can't remember the name of the prison where this exercise program came from, but it was one of the worst maximum security prisons in the country, similar to the way Alcatraz used to be. This was a place where they sent the most hardened murderers, rapists, armed robbers, and other people that society no longer wanted. These men were considered to be so dangerous that they were not allowed outside of their cells except for meals, exercise, and twice-per-week showers. And even then, their arms and legs were shackled with chains when they were out of their cells. These men had no access to weight lifting equipment or any kind of exercise gear whatsoever. They were considered dangerous to the point that any exercise equipment given to them would be turned into a deadly weapon. Their "workout room" consisted of a small bare room with concrete walls and a cement floor with less than four or five inmates allowed inside at any time. To these inmates, being strong and in good physical condition was vital to their survival due to the constant threat and occurrence of prison violence such as beatings, muggings, intimidation, and rape. To this end, most of the inmates at this prison practiced a workout called the "burpee workout". This workout consisted of a single exercise known as the burpee (AKA squat thrust) done for many reps in a certain fashion. The burpee workout was designed to develop strength, endurance, speed, agility, and balance. It was made to give someone the type of functional fitness needed to fight, run, and move with speed and explosiveness whether you're standing on your feet or lying on the ground. As it was meant to give you an edge in surviving violent encounters, this workout will also give you plenty of stamina. So let's start by explaining how to do the one exercise you'll need, the Burpee. Now squat down and place your palms on the floor by your feet. You're basically jumping back into the squat position found in the first step. You're now in the position that you started in, repeat as needed. That one movement works pretty much the entire body from head to toe by combining a squat with a pushup. Because you're constantly switching from squats to pushups you're teaching your body to use the arms and legs simultaneously, like in a fight. Because you're moving the body from a vertical plane to a horizontal plane continuously, you're learning balance, agility, and the ability to maneuver while lying on the ground and on your feet. Because of the constant alternating use of the arms and legs, your heart has to work twice as hard as if you just did continuous squats or pushups. This movement will give you great endurance as well as upper and lower body strength. You'll notice that you use jumping movements with the legs, back, abs, and arms in this exercise. This will give you speed and explosiveness throughout the whole body. For a workout, an inmate would stand on one side of the room and do 20 burpees without stopping. Then he would walk to the other side of the room and do 19 burpees without stopping. He would continue in this fashion until he got down to a final set of 1 burpee. I'm not sure if the ankle and wrist chains were kept on while he exercised, but it's a very good possibility that they were left on due to the nature of this particular prison. Nevertheless, you can still do this workout even with your hands and feet shackled. Having your hands and feet chained together would greatly add to the aerobic and strengthening aspects of this workout. The extra weight would make you even faster and more explosive. You could get two lengths of heavy chain at Home Depot, loop them around your ankles and wrists and then fasten it with some bungee cord. Make sure to have about 2-3 feet of chain between your ankles and wrists. Then you could put on your "federal issue" orange body suit (available at K-Mart), go down to your local health club, and start your burpees. You'll have a great workout while the other spandex-clad yuppies use the "pec deck" or that stupid piece of equipment where you open and close your legs as if flashing your genitalia. Now for most people, 20 sets in the above fashion may be too much to handle. Then gradually and slowly add sets one at a time as you become stronger and better conditioned. You might want to think about using a watch to time how long it takes you to do a certain number of sets, and then decrease that time as you get stronger. If you want to use this workout as the core of your fitness program, try to do it every day. Remember, a little bit done every day is much better than a whole lot done once or twice a week. If you're doing other exercises in addition to this, you can do your burpee workout 2-3 times per week on the days when you want to build your endurance. If I remember correctly, the prisoners who used this program were only allowed access to their workout room three times per week for 30 minutes at a time. So if you did this workout three times per week, you would be in pretty good shape. Some goals to shoot for: At this prison, you weren't considered to be a "man" unless you could do 20 descending sets without stopping. To be able to do 20 descending sets without stopping was sort of a rite of passage or initiation into someone who deserves some respect from the other inmates. If you could do 25 sets you were considered to be pretty tough and people though twice about messing with you. And if you could do 30 sets you were labeled a bona fide stud and given much respect. So I guess if any of you guys plan on going to maximum security prison for a while you better work up to those 20 sets, lest you rely on protection from your new boyfriend who can easily pump out 30 sets.
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exn.ca/Stories/2003/06/20/54.asp
I recently discovered I'm the only one of my friends who isn't super-tough. During my quest, I found a report from Rutgers University in New Jersey that claims to have found the ultimate full-body workout in the fitness regimen of convicted criminals. Deleted scenes: While looking into the ultimate prison-style exercise, Kirk, Brad, and I also came up with a few other zero-equipment, zero-cost ideas. Click on the images at left to see a few of them in action. Yoga hop: Here's another oldie but goodie you can do with a little space and time. Can the average Joe or Jane fit a prisoner workout - scheduled around all the time in the world - into the 9 to 5 grind? Chair work: Some prison inmates have nothing but a sink, a toilet, their bed, and a few square metres at their disposal. The jury is still out on whether training in this style is suitable for everyone, but it sure saved us from spending our pay-cheques on useless infomercial-a-sizers.
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www.crossfit.com
Dear Crossfit, I wanted to drop a quick line and thank you for your continued dedication and support for the law enforcement community. Your generosity and genuine concern for the physical well being of police officers is truly appreciated. Our work combines long periods of inactivity with short burst of extreme physical exertion. Add to that some long runs, hikes, fence climbing and carrying everything from a ram to your partner and it becomes evident just how important well-rounded fitness is. The workouts you provide are so far superior in preparing us for those "ugly days" that comparing them to the academy training or the current gym programs is an exercise in futility. I dont claim to be any type of elite athlete but I do know that my level of physical readiness for the job at hand has increased dramatically from where I began and continues to go no where but up. Thank you, - Ed Conover San Jose PD METRO The CrossFit Journal The CrossFit Journal is a monthly chronicle of the CrossFit Program. Each issue covers different aspects of the CrossFit Program in great depth with articles, drawings, photos, links, challenges, and assignments. The CrossFit Journal will allow you to duplicate with great success the same methods employed by our coaches in our facility, in essence bringing your garage or gym into ours, making you a part of the CrossFit family. click here to SUBSCRIBE or to order Back Issues To help you get started, CrossFit is providing a FREE Trial Issue of the CrossFit Journal (PDF format) titled "What is Fitness" for you to download and check out. Comments (176) January 17, 2006 Tuesday 060117 "Barbara" Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Enlarge image Glute Ham Developer Hip & Back Extension: Set up so that the pelvis is clear of the pads, and in a wave of contraction starting from the hip and moving up through the back, rise to horizontal. First person to articulate an advantage of the good morning or straight legged deadlift over the GHD Hip Extension featured on Sunday wins the new Pukie sweatshirt. Assume that identical loads are used for the hip extension and the SLD or GM. Enlarge image Glute Ham Developer Back Extension: Set up so that the pelvis is trapped on the pads, and without any movement in the hip, extend and flex at the trunk only. Enlarge image Glute Ham Developer Hip Extension: Set up so that the pelvis is clear of the pads, and without any movement in the torso, extend and flex at the hip only.