Gaia: Integral Strength - Programs

Re: FIT program - January to April 2009 - Damon

Thu, 05 Feb 2009 00:27:18 GMT

Bill
Gratitude for the comment on my training program. I actually saw from Integral Options Cafe that you were drawing from the same influence in your own training. Purely by coincidence but it is cool that we are on a similar space in terms of training methodology.
Im finding the sessions are very intense - but theres a simplicity that I really resonate with. I know very clearly before each session, exactly what I need to do giving me space to focus on the training and the space between. Im now in the intensification stage whereby im into the 3 rep range which is a different experience than the accumulation phase. I have up until this point a real fragmented training period over the previous 6 months and this program is enabling me to re-establish my training.
I had a week off this program last week as I was travelling to Australia but had a great week of training at a new training facility that friends of mine had set up (I posted a thread about it on Integral Strength). on reflection I will plan at the end of each phase take a week off the program and focus on a different style of training for that week.
Let me know how you are progressing as well.
Damon

Re: FIT program - January to April 2009 - Damon

http://integral-options.gaia.com — Tue, 13 Jan 2009 21:25:57 GMT

Looks like we're sort of on the same path with this form of workout. My approach is not all that different from what you are doing. Cool.

I like the time blocks - I keep trying to do more in the given block, either sets or weigt. i can already feel my cardio improving without doing any "real" cardio.

The next phase of my approach will also seek to drop the reps to three per set, but that is as low as I will go.

Because I'm doing a different combination of the same exercises each week, I could stay on this program for months without gettting bored, just switching up the rep cycles or the time blocks (some days I'm doing 10 min blocks anywat, due to lack of time).

How are you liking this approach?

Peace,
Bill

Re: FIT program - January to April 2009 - Damon

Wed, 07 Jan 2009 14:03:14 GMT

Thankyou Rob for the reply to the post. Ive said this before but im very grateful for this space you have created for this discussion to take place and your contribution to it.

In reference to this sequence, each workout had a certain intensity zone that is defined by the number of reps, and the aim is to complete as many successful lifts during the prescribed time frame. For example, Power Clean and Squat (15 minutes) in the "Accumulation Phase" is as many sets of 6 reps I can complete in 15 minutes.

A power clean and front squat is a movement whereby I start with bar from the floor in a deadlift position with hands in an over position, lift and catch the bar in a quarter or half squat position aka the power position. with the bar is lifted across the top of the chest and shoulders (think Olympic weight lifting cleans without the super deep knee movement), then with the bar in position stand and complete one front squat (one rep)

The phasing is designed to drop the rep count in each phase set but significantly increase the weight at each phase thereby increasing the intensity of movement and concentration. I am only in week 1 of the Accumulation phase however I should have an understanding of what my capability to increase the workload at the intensification phase by week 5. The peaking phase will have me do 2 rep max for the first week and then 1 rep max for as many sets in the specified time which is a slight change from my original program.

Despite the structure the program, this sequence is enabling me to auto regulate training because if I am receptive I can increase the intensity and power output by either taking shorter rests and complete more sets or increase the weight. The rest between sets is completely arbitrary and dependant, as you refer, to managing my physiological and psychological states in preparing for the next set. I can also measure my power output and using this in my post workout reflection.

If any one else has any questions please feel free to comment.

I am also interested in how others are apply the various strength training techniques into an Integral Strength/FIT practice - so if you are out there post away.

Strength and spirit

Damon

Re: FIT program - January to April 2009 - Damon

http://Rob.gaia.com — Tue, 06 Jan 2009 21:03:02 GMT

Thanks Damon,

Since you brought up maximizing work load in your training session I thought I'd just point out the concept of Power Output.

This concept is simply it's the total weight multiplied by the number of reps, but here's the key addition. You then divide that number by the time you took to complete your training.

Reps x weight

___________

Total Time

This is your power output, it's mostly expressed in pounds per minute.

For performance training this equation is essential and with each workout you want to increase your power output by either increasing reps, weight or by decreasing the total time it takes you to complete your training.

With FIT, practitioners are forced to manage their physiological and psychological states in a faster more nuanced and responsive fashion which of course takes practice. This is especially the case when you are shortening your times between sets in decrease your total training time.

Damon, good luck and if you get a chance explain what the times means for our readers. For example what does the 15 minutes mean after Power Squat clean?

Thanks,

~Rob

FIT program - January to April 2009 - Damon

Sat, 03 Jan 2009 07:55:09 GMT

New year always seems to bring a new phase of strength training for me and I have sought this year again to structure and intensify my training. I have a renewed energy in this new year to focus deeply on my strength training and incorporate a more structured approach to training that once again brings in the philosophy of FIT.

The program is relatively simplistic, built on a principle of not defining sets, but looking to maximize work load in every session (either through increasing total reps, weight or both) and building each week through 3 phases; accumulation, intensification and peaking. The rest/ recovery phase is also arbitrary and dependent on my at the moment capacity to surrender, ground and charge between the focus of each set.

Ive adapted and borrowed heavily from a program that was posted on t-nation and saw the potential to use in my own FIT practice.

Any questions, suggestions on this drop me a gaiaMail or post a reply to this pod entry. At the end of the program ill write up a summary and reflection of the efficacy of this program.

Strength and spirit

Damon

Day 1: Squat Day
Phase 1: Accumulation (4 weeks) Target rep range: 6 reps/set
Phase 2: Intensification (4 weeks) Target rep range: 3 reps/set
Warm-up: C2 Row for 2 min then split lunges for 30 sec 4 rounds
Movement 1: Back squat /Front Squat/OH squat (20 minutes) (note only one exercise per session)
Movement 2: Power Squat clean (15 minutes)
Movement 3: Full Snatch or BB Thrusters (10 minutes)

Phase 3: Peaking (2 weeks)Target rep range: 3/2/1 wave
Warm-up: C2 Row for 2 min then split lunges for 30 sec 4 rounds (10 minutes)
Movement 1: Back squat /Front Squat/OH squat (20 minutes) (note only one exercise per session)
Movement 2: Power Squat clean (15 minutes)
Movement 3: Full Snatch (10 minutes)

Day 2: Press Day
Phase 1: Accumulation (4 weeks) Target rep range: 6 reps/set
Phase 2: Intensification (4 weeks) Target rep range: 3 reps/set
Warm-up: 6 way barbell 10 minutes)
Movement 1: Military Press (20 minutes)
Movement 2: Incline DB press(15 minutes)
Movement 3: Ring/Hindu push up or dips (10 minutes)

Phase 3: Peaking (2 weeks)
Target rep range: 3/2/1 wave
Warm-up: 6 way barbell (10 minutes)
Movement 1: Incline DB Bench press (20 minutes)
Movement 2: Military Press (15 minutes)
Movement 3: Ring/Hindu Push Up or dips (10 minutes)

Day 3: Deadlift Day
Phase 1: Accumulation (4 weeks) Target rep range: 6 reps/set
Phase 2: Intensification (4 weeks) Target rep range: 3 reps/set
Warm-up: Kettlebell complex (10 minutes)
Movement 1: Deadlift (20 minutes)
Movement 2: Full clean and Jerk (15minutes)
Movement 3: Sumo Hi Pulls (10 minutes)

Phase 3: Peaking (2 weeks)
Target rep range: 3/2/1 wave
Warm-up: Box jumps, vertical jumps, jumps with a knee tuck, etc. (10 minutes)
Movement 1: Deadlift (20 minutes)
Movement 2: Sumo hi-pulls (15 minutes)
Movement 3: Full clean and Jerk (10 minutes)

Sweating Blood (for me the AQAL "ITS" of strength training)

Sat, 22 Mar 2008 07:42:02 GMT

"Sweating Blood" is a group that a group of us formed about a year ago and we have been working together to develop different strength training practices drawing upon influences such as Crossfit, GymJones, Zach Even-esh and military training - as well as our own individual experiences and imagination of intense outdoor strength training.

Working within this group of friends, to engage in the kinds of intense practices together and to experience the support and energy that each of us bring is a real humbling and unique experience. Strength training can be and is a highly individualistic practice, to break this and to be a part of a group and to a group experience opens up different forms of development than what is available as an individual. If I reflect on what this group within the Integral AQAL framework, it is essentially a Lower/Right, Exterior/Collective group.

The philosophy of the group is to create a network of support, with a commitment develop intense training programs as peers and to engage in total effort every-time to a point where we joke you will "Sweat Blood" - which is where the name came from. We have a blog site that contains most of our training over the past year. I welcome you to have a look and I share this as another perspective of training.

http://sweating-blood.blogspot.com/

Damon

Re: Looking for a simple/comprehensive strength program

http://jeepdog.gaia.com — Tue, 12 Feb 2008 22:17:54 GMT

Well, there you have it.

I was going to quickly state - start at crossfit. http://crossfit.com/

This program is phenomenal. I tried it for a while, and found it a bit high-impact for my body shell that has 40 years of hard living on it. However, I do incorporate the tenets of crossfit, along with the philosophy of increasing core strength, and use many of the workouts from crossfit and modify them slightly.

However, Damon already mentioned it, so that is that. :)

Re: Looking for a simple/comprehensive strength program

Tue, 12 Feb 2008 13:11:44 GMT

Gummihh

Welcome to the pod. Lots of perspectives out there of where to start, what not to do, and what is the latest and greatest programs.

In my own opinion (and please note that this is only an opinion):

if you are starting from ground zero - seek out a personal trainer at least to get basic movements and technique.
If starting again I would seek out a training group affiliated with the crossfit.com group
traditional body building programs and volumes is probably not a good place to start.
Body weight exercises - push ups, pull ups, squats, lunges are a great preparation for weight bearing exercises and in themselves an effective weight program and don't require equipment or a gym membership
If you want to challenge yourself on the body-weight exercises, wear a back pack loaded with 20lb (8kg) and perform the exercises above.

As an additional resource I recommend checking out Zach Evan-Esh website you may have to subscribe to get the information you want but it is worth it if you want to establish a solid grounding in strength training and different strength training techniques.

http://www.undergroundstrengthcoach.com/public/main.cfm

I also recommend send a gaia-mail to Rob (cultivator of the pod) and get a copy of the Focus Intensity Training philosophy PDF. Absolution by Shawn Philips is another resource I recommend for a beginner.

Again this is only one opinion - there is so much information out there to get started. I hope this is a good starting point for you to start on this path.

Strength and Spirit

Damon

Looking for a simple/comprehensive strength program

http://gummihh.gaia.com — Mon, 11 Feb 2008 22:51:00 GMT

Hey there strength dudes

Really cool pod here which I was discovering recently and has re-inspired me to pursue the path of strength training with more depth and wisdom, and strength of course.

Im kinda of a newbie in this field and have been looking for a simple program which covers all the main muscles. Do you have any good beginners programs to share me with?

Thanks :)

Re: Awakening through "instinctive" training - A Programless Prog

http://ookami.gaia.com — Fri, 01 Feb 2008 14:31:11 GMT

bro,

pleased to hear of your training philosophy. We are on near the same page, certainly the same chapter. If you checked out my website (www.highmesafitness.com) you probably already realize this. I am glad we connected. I look forward to much more exchange.

strength and grace

Awakening through "instinctive" training - A Programless Program

http://cssloan.gaia.com — Mon, 21 Jan 2008 22:43:04 GMT

"Before enlightenment, the plates were plates, and the dumbbells were dumbbells. After enlightenment, the plates were plates and the dumbbells were dumbbells again." (Or something like that.) Zen master Hakuin (at least, I think that's what he said) "The key to results is to train as often as possible while remaining as fresh as possible." Prof. Vladmir Zatsiorsky Those above quotes pretty much sum up my training philosophy, but since some here might have a hard time "getting" what I'm talking about, I thought I'd discuss how I train (currently) and maybe it will help others. First off, realize that I attempt to bring my experience of "awakening" (for lack of a better word) into everything I do. While I may not be enlightened (whatever the heck that exactly means) I have at least awakened from the dream of separation—as some Zen or Advaita masters might put it—and so I try to carry this ever-present awareness of What-Is into my training as much as I do the rest of my life. Okay, second, you need to realize that I have been training for a very long time. I understand my body, and how it responds to training stimulus, very well. So... what I'm about to say won't ring true for everyone. If you haven't been training for very long GET ON A PROGRAM. However, for those of you who have been training for a long time, it is probably best to "throw out the book" so to speak. Programs eventually become useless for many of us, and it's best if we JUST TRAIN. When you sit, just sit. When you eat, just eat. When you lift, just lift. However, I also realize that the above quote by Zatsiorsky might be the best ever uttered when it comes to building strength. With that in mind, here is what a typical training day for me now consists of: I pick two exercises at the beginning of the workout: one for my upper body, and one for my lower body. These are "bang for your buck" exercises. Some form of bench presses (barbell or dumbbell), dips, or push ups for my upper body. Some form of squatting and deadlifting for my lower body. I then pick a number of reps to use for each set of each exercise. Usually it's sets of 3 to 5 for upper body (unless I'm doing push-ups) and sets of 2 to 5 for my lower body. Then, I just train. I don't count sets, I go by feel. Sets could range anywhere between 5 and 20 for each exercise. After a few sets, I'm really "into it" (for lack of better words). I often lose sense of time and space. (Body and mind drop off, as Dogen might have put it.) And that's it. In a day or so, I train again, picking a couple of different exercises. Because none of my sets in these workouts are "to failure" I can train as often as possible while remaining as fresh as possible.

Re: Shovelglove - The Sledgehammer Workout

http://breakthroughtosuccess.gaia.com — Sat, 08 Dec 2007 00:15:47 GMT

I've seen that site, funny stuff. I know a guy into martial arts that wants to try it out as well.

This is similar to the bodyweight trend that is happening at the moment. It's good for conditioning and general health/fitness. If you want to get bigger or stronger you really need to rely on weights.

If you just want to be fit, then bodyweight type stuff is the way to go.

here's an example I have been following for a little while

http://hindusquats.tumblr.com

Re: Training in the spirit of GymJones

http://Rob.gaia.com — Mon, 26 Nov 2007 22:11:24 GMT

I absolutely LOVE Mark Twight, I've never met him; however, I love the resonance in his words.

I'd add to his closing thoughts,

"break yourself on the hard edges, yes shatter yourself such that you can see through the fragments into the clarity and presence of the face before you were born. Break through the parts and settle into the Gateless Gate, the Mystery, the Pregnant Emptiness such that you enslave yourself not to the parts of before, nor the parts to come, but to commit without waver into the radical embrace of your true nature."

~Rob

Re: Training in the spirit of GymJones

http://jeepdog.gaia.com — Sun, 25 Nov 2007 05:20:15 GMT

Wow. I suppose I am a Gym Jones subscriber - and did not even know it. That beautifully describes my philosophy when I am deep into my training.

Unfortunately, I am not now. I am weak. Spiritually and physically (although there's some at the gym that may debate the latter - but I know better, and that is what counts). I suspect a rebirth is coming very soon.

Hard is coming back. The Gym Jones philosophy you posted will help me regain focus. Thanks.

Re: Training in the spirit of GymJones

Sat, 24 Nov 2007 23:27:14 GMT

I expressed on the Integral Strength Pod about six months ago how I have connected with a style of training from Gym Jones. Rob Mc has asked me to elaborate a little on this style of training and what about I am learning through this very intense way of strength training.

Firstly, go to the Gym Jones site – have a look at the schedule and click on some of the training day journals, look at the videos read the knowledge section. The guys who train have been very open with their knowledge and experiences which is generous to say the least.

http://www.gymjones.com/index.php

The influence of Gym Jones has redefined my definition of intensity and depth within my practice of Strength Training. There is a sincere application of this subject by Gym Jones combined with deep personal commitment to transcend ordinary experiences of training. Gym Jones is only a way and doesn’t by intent want to become an orthodoxy of training style, or become a defined system of training. What makes the training of Gym Jones different is the philosophy, intensity and intent of the members that devote their energy to their own development – physical and beyond.

It’s the intensity and dedication that ive learnt most from Gym Jones. And while they continue to make their experiences available, Ill continue to integrate their influence into my own practice.

Damon

Break Yourself to Rebuild Yourself

BY MARK TWIGHT – Founder of Gym Jones

http://www.gymjones.com/knowledge.php?id=40

The psychological impact of physical effort is a common Gym Jones theme. The temporary transformation one experiences by becoming what he or she is doing carries over into other aspects of one's life. Because I presume awareness and competence I often fail to point out that, going through the motions, without presence, intensity or commitment does not produce positive psychological effects. To be transformed by effort, one must dig deep, surpass one's expectations or self-imposed limitations, risk failure, blow up, and, as cycling guru Keith Bontrager aptly described, “get the full dose.”

Pain is constant during hard effort. Bontrager wrote, “It always hurts when you go as hard as you can.” And this is precisely what keeps most people from pulling out all the stops – it fucking hurts. But with the right attitude and the will to suffer, “this sort of pain can become easier to endure with practice.” You confront it, immerse yourself in it, and become it. You survive. The next time – because you know what's coming – you are less apprehensive, which spares energy, allowing you to focus, to push harder, and perhaps to truly suffer. You don't quit. You get through it. Confidence soars. Your self-image changes, you begin to see yourself as able, capable, and newfound capacity causes ambition to evolve so you try something harder. It lasts longer. In it, you have the time to think, to look inward, which separates the “sprint” experience from the endurance effort: self-knowledge gained during effort is more honest and clear than what one learns through analysis after the fact, which is too often corrupted by selective memory.

Bontrager also states, “the perspective that you acquire on facing hardship makes you stronger and tougher in a lot of ways that are unrelated” to the specific sport or endeavor, though only “if you get the full dose.” When dose and duration are great enough you will be transformed. How much, and how long? Olympic gold-medalist Brad Lewis wrote, “A man goes through many changes in 2000 meters. Some of them not very pretty. Some make you hate yourself.” Brad's incredible intensity allowed him to plumb his soul in less than seven minutes. Others substitute duration for intensity, spending hours or days on honest self-inquiry. Some dedicate themselves to a lifelong process. For those interested in finding answers, the journey lasts as long as is needed, constantly attended by the risk that the answer may not be the one desired.

Nietzsche wrote that, “Great pain is, as the teacher of great suspicion, the ultimate liberator of the spirit.” He doubted that “such pain ‘improves' - but I do know it deepens us …” Whether you consciously take or involuntarily receive the full dose, a bright, tingly, and often harsh self-awareness results. Different people react differently to such cathartic events. While one may stick his head in the sand because he doesn't like what he sees, another may become more conscious, more often aware and mindful.

We state on the site, “effort and pain may not be avoided” but it should be included that without their mental counterparts the physical symptoms (or consequences) of hard effort are mostly irrelevant. Suffering is the gateway to true knowledge of one's self, and therefore humility. Season the physical with psychological difficulty and risk and administer at the proper dosage to achieve higher consciousness. What is this spice? It is the unknown, the new and different, an uncertain outcome, a consequence or penalty, competition, comparison, or perhaps it's as simple as changing expectations, being held to a higher standard.

Learn something new. Do something different. Test yourself. Confront your true capacities. Instil dedication by threatening yourself with a penalty for failure. Take away the safety net to compel better performance. One of Brad Lewis' mentors suggested it is, “better to work without a net, or a saw guard. The intensity [is] greater, more concentration, total commitment, better results.” This is the ideal of the solo climber, and the man with his back is against the wall, with nothing to lose.

You have to be willing to bite off more than you can chew, to overdose, and to fail. If you won't risk the answer you won't ask the question. If you lack the will to ask then consciousness will not unite with muscle and bone. I criticize such a lack of will (especially in myself) and ask, “What's the worst that can happen?” The fearful part of me replies, “I may fall short of my expectations. I may not be who I pretend to others. My perception of self may be proven wrong, very wrong.” The confident part of me says, “So what ... only after breaking myself apart may rebuilding begin.” So go ahead, break stuff. Break yourself on the once-hard edges of yourself. And recycle the debris into the foundation of your future.

Training in the spirit of GymJones

Tue, 14 Aug 2007 23:33:07 GMT

Ive been inspired of late to work within the philosophy of GymJones training. This style of practice is very different to a traditional body building program. The challenge of these programs is very deep and after about 10 minutes I find I have to withdraw to the challenge so I dont get overwelmed by the sheer volume of work. This is my 5th week of working with this style of training and im inspired to continue.

If you have any questions about this post them on the site. Attached below is my workouts from last week.

Damon

DAY 1

Workout:
1) Max Pull-ups (record number, not for time)
2) Row 500m + 20x Bar Dips + 30x "Atomic" Sit-ups + 30x DB Thrusters @ two 30# DBs + 30x Push-up + 30x Box Jump @ 24" box + 30x Get-up @ 25# KB or DB in each hand

50 – 75 x deep wide stance Dead Lifts between two 10" boxes with one KB or DB

2 reps x Squat (heavy)@ weight and chains, 12 sets, 60 seconds rest between sets

Rack Jerks x5 +
Tuck jumps with light weight x 20 +
Bear crawls (no weights) 25
X3 Resting 2 – 3mins between sets

Lunges with KB or DB above head 20 reps +
Lunges holding KB or DB in farmer position 20 reps +
Lunges holding KB or DB in rack position 20reps

DAY 2

Workout:
Deadlift @ Body weight + Handstand Push-up, 21-15-9 reps of each

Workout:
Ring push ups x30 +
Pull ups x failure +
X6 (alternate ring push ups with tricep ring push ups)

Workout:
Ring Body rows x15 – 20 +
Ring Dips x15 – 20 +
X5 (resting 2mins between sets)

Workout:
Rings: One hand straight out in superman position, one hand in push up position, execute push ups with that hand. 5 – 15 each arm +
Single arm “Fat end” BB Shoulder press (power Phase, legs split and press) x6 each arm.
X5 (resting 2mins between sets)

DAY 3

Workout:
Ball slams And burpie combo x 20 +
BB Bentover Row x 8
X5 (resting 2mins between sets)

Workout:
"Tabata Something Else" (Pull-up + Push-up + Atomic Sit-up + Body Squat). All movements executed per Tabata interval timing (20 seconds work, 10 seconds rest repeated 5 times), run through movements in a circuit for a total of 20 rounds, no rest between exercises. Scoring by lowest number of reps done in any work period.

Workout:
Lunges with KB or DB Shoulder press x 20 +
Box Jumps x 20 +
Incline BB bench press x 8
X2 (rest 1 – 2 minutes between sets)

Workout:
KB’s in rack position Bob and weave, side to side, 20m +
Single arm KB Snatch x10
X3 (rest 1minute between sets)

Workout:
BB Push press x 10 +
KB arm Swing x 20
X4 (resting 1 – 2min between sets)

Elite Ring Training and the 100 pushup workout

Mon, 04 Jun 2007 08:29:00 GMT

Ive just got my elite rings stared using them today. I got the idea from the Gym Jones training program that use the rings extensively to strengthen their athletes.

This workout is a classic, but with the Elite Rings you can add a new twist to it. The basic idea of the workout is that you perform 10 sets of 10 reps of 10 different kinds of pushups. Nothing new there, of course. However, in this workout, you will perform each set with a different variation of the pushup. Since the Elite Rings move in all directions, you can perform countless varieties of pushups. Limiting yourself to only 10 variations might be the hardest part.

http://www.ringtraining.com/pages/articles/100pushups.htm

Enjoy

Damon

Re: Spartan workout, aka “300”

http://Rob.gaia.com — Sat, 19 May 2007 12:48:27 GMT

Thanks for linking to this website, absolutely fascinating. The 300 caught my eye to! :-) ~R

Spartan workout, aka “300”

Wed, 16 May 2007 00:12:09 GMT

This workout is linked to the post on Mark Twight at Gym Jones. Now im about 6 months from trying this but its a test I intend on doing every 6 months from here on end while im still breathing to test my strength and endurance progress.

“300” is a one-time test, an invitation-only challenge undertaken by those deemed ready for it. By the end of our four-month project 17 people had done the workout. This constitutes about 50% of the cast and stunt crew. We supervised every test, evaluated each rep for quality and only counted those that achieved our standards for form and range of motion. Like many workouts “300” is not hard once you’ve done it but the apprehension built up ahead of it – something we encouraged – was enough to make some guys fear it to the degree that performance was compromised. This workout was a crucible that some passed through and others still have hanging over them.

“300”
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 reps total

Caveman Workout

Mon, 09 Apr 2007 13:10:32 GMT

No seriously there is such a thing and my experience of it so far is such a complete surprise on the depth of focus and intensity one has to put into this training. Ive only been working on this for a couple of weeks and im using it a supplementary to my regular strength training practice.

The caveman workout is effectively using sandbags as the medium of resistance to training. The workout name came from Dave Soucy and on reading his .pdf I immediately connected to his philosophy of training and the potential of using sandbags in my training. The workout incorporates techniques such as squatting, pressing and curling. The use of sandbags which are not symmetrical and can become unbalanced provide a different challenge to barbells and dumbells.

I have since found a whole series of different programs using sandbags as resistance training and if anyone out there is interested ill post some of these on the site and share my program with you.

Now I know we are trying to evolve with Integral Strength not "devolve" back to the archaic/ beige/magic/mythic (thankyou Ken) of the caveman but the practice is a raw experience of practice - unbalanced, organic and simple - and I really am enjoying this.

Ug

Damon

Gaia: Integral Strength - **Programs**

Re: FIT program - January to April 2009 - Damon

Re: FIT program - January to April 2009 - Damon

Re: FIT program - January to April 2009 - Damon

Re: FIT program - January to April 2009 - Damon

FIT program - January to April 2009 - Damon

Sweating Blood (for me the AQAL "ITS" of strength training)

Re: Looking for a simple/comprehensive strength program

Re: Looking for a simple/comprehensive strength program

Looking for a simple/comprehensive strength program

Re: Awakening through "instinctive" training - A Programless Prog

Awakening through "instinctive" training - A Programless Program

Re: Shovelglove - The Sledgehammer Workout

Re: Training in the spirit of GymJones

Re: Training in the spirit of GymJones

Re: Training in the spirit of GymJones

Training in the spirit of GymJones

Elite Ring Training and the 100 pushup workout

Re: Spartan workout, aka “300”

Spartan workout, aka “300”

Caveman Workout

Gaia: Integral Strength - Programs