The Punishment Workout
Description
Really extreme workouts are rare. Most training programs don’t even entertain the notion of extreme fitness and are often designed to convince WIMPs that they work harder than they really are. These wannabe workouts are common among personal trainers who fear that their clients may get injured under the tutelage of a so-called professional. There is a safety valve in programming for liability purposes. The reason behind this is “” don’t give them extreme training, or they might get hurt.” Thought.
Then again, there are workouts that can’t be skimped on-some where you can’t make half an effort. There is no room for manoeuvre in the design of the program. If you are going to finish this type of training, you will work your tail – and it will not be pleasant.
Extreme Fitness Training “Beg For Mercy” – Body Weight Version
Here is a hardcore workout that will make you mentally beg for mercy. Training is simple in its design, so you can stay focused on the task at hand. You’ll need every ounce of concentration you can muster to get out of it. A sophisticated training protocol is not necessary to elicit adaptation. Simple and hard work. Anyone can do it anywhere. No equipment required, and no excuse for not being able to at least attempt this (for those with medical approval). It should go without saying that no one should attempt extreme training like this unless advised by their doctor. Please see the medical disclaimer here. Also, this one is for the home gym intern-not recommended for the gym, or other densely populated areas where extreme fitness is frowned upon.
Note: I strongly recommend that you surround this workout with a full joint mobility warm-up and cool-down time with many vibration exercises as well as an appropriate compensatory exercise sequence using Prasara Yoga. Take your pre-adaptation and recovery training seriously, or you’ll probably end up injured or worse. You can also plan in 3-5 days of full rest after this session. Do yourself a favor and optimal nutrition up front, and have your post-workout meals already planned in advance(if they are not already prepared).
After your joint mobility and exercise-specific warm-up (1-2 sets of” practice ” with low representation of each exercise), complete the following circuit:
– Maximum set of body weight squats. To clarify, a maximum set of squats is one in which you literally fall on your buttocks because you can not do another repetition. Your legs can shake like crazy for the last 10-20 repetitions. hold your shape.
– Rest 1 minute
– Max set of pumps, immediately followed by a max set of knee pumps. When your arms collapse, start doing knee push-ups until you collapse again. At this point, you’ll wonder if the tears mingle with all the sweat you’re dripping.
– Rest 1 minute
– Maximum set of walking slots (or alternating front slots). Set yourself a mental goal to make twice as many reps as you normally would. If you normally give up at 50 because you are “tired”, try for 100.
– Rest 1 minute
– Maximum set of pullups, immediately followed by jumping pullups, immediately followed by negative repetitions. This will be the easiest set, and most people will score the fewest repetitions compared to other exercises. This is no excuse to skimp on effort. Do not be surprised if your arms look like jelly, and your elbows are bent at an angle of 90 degrees in vice-like pain after this set. If you can’t find a place to do pullups, replace the burpees-which will be quite the incentive to look even harder for a place to do pullups after those squats and push-ups!
– Rest 1 minute
– Maximum set of spinal rocks – any variation (replace the v-ups with a strong exhalation in flexion if you do not know the spinal rocks). This set should last a long time – maybe several minutes. With a little training under your belt, you could potentially do hundreds of repetitions. it should look like rest compared to other exercises.
– Rest 2 minutes
It’s a circuit. Training is composed of this circuit completed 3-5 times. 3 times per You gets the right to say you did it. 5 times per reward you with a Gold Star and a little respect. Bragging rights come with high numbers on your 5th set.
Here’s an example of a maximum set of body weight squats (no, you don’t have to look at it all to get the idea, but there are a few fun and interesting moments if you decide to sit through)
* Side Notes: what I find most interesting about this video is the regression of my breathing technique. I started the set using breathing at the flow level(exhale on the compression of the lungs while squatting, and inhale on the expansion while standing). After a while, I switched to breathing at the level of discipline (exhaling with effort). Further on, my breathing deteriorated to become a powerful breathing style (gradual exhalation at effort with intra-abdominal pressure at each repetition). There have been several permutations of the above, and a few attempts to recover the level of discipline and breathing at the flow level, but this shows that breathing is a skill directly related to your overall performance potential. I also wanted to mention that with a coach, I would have been more aware of my shaky technique (did you notice the unnecessary neck extension while standing), and maybe I could have finished that last 2% performance – or maybe it was really more like 10%. The world will never know.
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The “Beg For Mercy” Extreme Fitness Workout-Body Weight Version (Shorthand)
Warming Up Joint Mobility
Repeat 3-5x, 1 minute rest between exercises, 2 minutes rest between circuits:
Body weight Squats-max reps
Pumps – > knee pumps-max reps
Walking slots or alternating front slots-max reps
Pullups – > jumpers pullups – > negative pullups – max reps
Spinal rocks or V-ups-max reps
Yoga Prasara Cooldown
Doesn’t look much when condensed on paper, does it?
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twist
Every good story needs a twist!
Let me ask you something. Did the above training seem strange, bizarre or exaggerated to you? Did the video seem excessive to you? Or have you been mesmerized by the moans, sweat and endless possibilities to endure the pain?
Ask yourself “ ” what was my reaction?”Be honest. There is no right or wrong answer.
I’m willing to bet that most people would consider the above training atypical, slightly excessive, but also very intriguing. Most people would probably look at the “abridged version “above and think, ” I wonder how much I could do. How could it be hard?”
Now let me ask you something else. Have you also read the warnings? You know, all ” don’t really do those crazy workout warnings.”More precisely…
the title: begging for mercy, extreme fitness training
wimps, thoughts
it’s not going to be nice
do not do this unless advised by your doctor
see Medical Liability Disclaimer
not to be done in public
you will need 3-5 days of full rest
you can start crying during training
arms in vice-like pain
etc.
Maybe you read all these warnings, but they didn’t really warn you. I would not be surprised to hear that these statements even stimulated you. And there lies a problem in our culture.
We’ve become so obsessed with pursuing extreme fitness and overly specialized results that it literally ruins us. As we do more sets, more repetitions, more frequent workouts, lifting heavier weights, lifting weights faster, and building up our volume and intensity of training, we have lost touch with the inner man who desperately seeks exuberant physical expression. We have transformed the preservation and development of our inherent physicality into work. We have lost sight of any semblance of pleasure from physicality. That’s why we work-out.
The above workout could be described as an act of madness – disguised as exercise in a blatant attempt at self-inflicted torture. It represents the extreme approach to “fitness” that we have nurtured in our culture. It’s not supposed to be fun or even enjoyed remotely. If you get pleasure from it, it will only be after you finish it (if you can), and the only happiness experienced will be on the premise that you survived – not because you actually had fun. Either that, or you’re a fitness masochist, which isn’t as rare as you might think in health communities!
The moral of history
Now I will reveal a little secret to you. Although I completed the above training several times years ago (one caveat: I used sit-ups instead of spinal rocks), I have absolutely no intention of submitting to something so extreme physically-at least in my physical training. In fact, I don’t even recommend anyone try beg for Mercy training, and I suggest you put it out of your mind this moment. It is simply a terrible ordeal to endure, with little purpose behind it. Let me show you what I mean.
You see, I used to exercise at the extreme level. I was doing what no one else would. I used to push harder than I thought – over and over again. And for what? More rehearsals? More satisfaction? More results? Pathetic.
The only things I gained were impressive training numbers, a lean body and a bit of respect (read “fear”) for being crazy. In the meantime, I lost health, mobility, functionality and a healthy perspective on exercise(arguably the most expensive loss). A paltry reward for so much work, and a significant price to pay for so few benefits. And my boy was I deceived into thinking that these things could only be bought at such a high price. Oh no no no no no! You can have impressive talent, a lean, muscular body, and respect for your peers – not just because of what you can accomplish, but because you achieve so much with very little apparent effort.
This is just the beginning. Exercise should develop the whole human, not just a few isolated attributes. Don’t settle for leftovers, when you can have “prime rib fitness” for the rest of your life.
Takeaway Points
I wrote this post with the desire to address these points:
Our culture is immersed in this hardcore and authoritarian fitness mentality that is not only terrible for us on many levels, it also changes our true potential. There is so much more to having fitness than a lean, muscular physique and impressive physical talent. A physical practice is literally the gateway to one of life’s most valuable assets, which is empowerment through experience of realizing one’s potential.
While there are long-term results in having maximum training that leaves you completely drained and figuratively incapable, for most of us this is a bad idea. This leaves you vulnerable for hours or even days afterwards. If you really train to be useful in this world, then leaving yourself vulnerable is not an option. Maybe you have a concierge who handles all your private things and a security service to protect you and your family while you recover or enjoy your “off ” day, but for the rest of us, we need to be fit to be helpful around the clock. The lesson about this is that training should not only help you achieve your goals, it should also make you feel better than when you started. This is what we should expect from our training, but it goes against conventional thinking.
In the same breath, most people do not even come close to maximum intensity training in their training programs. I would have been pretty tricked into thinking I was approaching my maximum around rep 40 or 50 in the above video of body weight squats-even though I was feeling tired. The fact is that most people can work much harder without even getting close to their true maximum potential. And in most cases, working much harder is exactly what people need to achieve their goals.
Why not expect a lot more from ourselves? The body is capable of much more than we give it. I’m not saying model your workout after the intensity demonstrated in the video above or implement beg for Mercy extreme fitness workout in your program. But I say maybe you could put in a little more effort than you’ve been, and it’s a good idea to check with yourself from time to time about how hard you work really.
On the other hand, you might think, ” of course training seems tough, but I could do it.” Maybe you are tempted to try it because you are used to training regularly. For you, I suggest you reassess how hard you’ve worked and ask yourself if it really helps you achieve your goals. Are you 100% injury-free? Do you feel healthy? Can you perform various movements without pain? Do you pick up new movement skills quickly? And last but not least, do you enjoy training in the present (not just the rewards or satisfaction you get after training)? If you can answer” yes ” to all of these, keep up the good work.
Wrap-up
We know for a fact that vigorous (and not maximum) physical movement and exercise are extremely good for the body. There are so many advantages, it would take a whole volume of encyclopedias to cover them all. We also know that to reap the most benefits, you have to work hard. You have to sweat and get dirty. This does not mean exceeding reasonable limits with maximum effort training over and over again. This means training as hard as you can safely recover.
If you are looking for a health-focused workout program along the lines of Beg for Mercy training, but that is also consistent with the “takeaways” above, check out my review of the TACFIT Commando bodyweight training program. This system has been formulated by experienced trainers to take you to the edge of the effort safely, and no further, using the “Burst Recover Burst” strategy.
Even though there is a lot of “hardcore ” marketing for this product (which I’m not a big fan of), the program is not extreme, and it does what it promises in a safe and sustainable way. As part of an overall physical practice, this could be a great addition to the strength training component. To learn more about why I recommend TACFIT Commando, check out my review here:
Tacfit Commando body weight training program review
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P.S. If you want to play with the above training, I suggest limiting your effort to 60% of your max the first time. After a few times at moderate intensity, gradually increase your effort, but do not push more than 80% of your maximum perceived effort.
P. P. S. maximum intensity training has its merits, of course, and there are legitimate reasons to perform it under certain circumstances. But for most of US, high-frequency MIT is not necessary-not in the long run. So, if you are an athlete with specific physical needs that can be met by performing the above training, then do it by all means. If you are preparing for a military PT exam and want to improve your numbers, then count. If you’re a CrossFit junkie and like not being able to remember “Twinkle, Twinkle Little Star” after your workout, you know what to do! But if you are not in one of these situations, it may be time to re-evaluate your views on extreme fitness.
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