in the naked warrior pavel says only to GTG with one arm pushups and pistols. i do these a few times a day, never to failure. if i did the same thing with bench presses, curls, etc. intergrated into the program (along side the OAPU and pistols) would it curtail my strength progression?
Bung Bo:
Glad to see I have a fellow class mate in “Naked Warrior.” I think you can combine both PTP and NW. For example, MON, WED, FRI you can you can do single arm push ups and TUE, THU, SAT you can Bench. Or you can do two workouts a day, like NW in the morning and PTP in the late afternoon or evening. The twice of a day workout will help you develop skills and strength much faster than normal traditional three times a week schedule in my opinion. However, most people do not have the discipline or time. Oh yeah, make sure you have plenty of hours in between the two workouts.
If you want to try the hyperthrophy bear program 5 sets of 5 Reps found in PTP: Do 3 sets of bench and 2 sets of single push ups. My Wing Chun Si Dai, Dean and I came up with this idea when we were discussing how to combine NW and PTP along with improving wing chun specific exercises. By the way, it would be a good idea to invest in weighted vest (www.performbetter.com) for future load progression for the single arm push ups. I hope this was helpful. Keep up the good work.
i got the book 2 days ago and have added 1 pistol. i’m still working up to OAPU on my left. i sprained my right wrist a few weeks ago and pushups on my right aren’t possible.
haven’t read PTP yet. one of my classmates is going to lend it to me. how do you feel about the overhead sidepress? if i do NW in the morning and PTP later, is 6 hours enough in-between time?
thanks for your input FF.
Re: GTG for other lifts/exercises?
Well, as a newbie I’m not qualified to answer this, but I’ll try anyway :rolleyes:.
Originally posted by bung bo
would it curtail my strength progression?
It might. Here’s an example - I used to do PTP with bench, squat, deadlift and weighted pullups. All was good until I started getting near my maxes. Then, my breaks between sets got longer and longer and my fatigue for the deadlift got more and more. It didn’t curtail my strength gains, but it did make for more fatigue nearing the end of a cycle. After a couple of months of this I went to alternating 2 week cycles of bench, squat, pullups and bench, DL, pullups. Much better.
If I was going to do both, I’d do PTP every day of a cycle and NW as much as possible. Unlike Foo I disagree with doing one day one workout, another day another. I think the break in the program would be enough to disrupt the neurological improvement process. I’d try every day NW and see how it went, then maybe cut down to 3 times a week.
Overhead sidepress? Sure. My preference would be bench, but it requires more equipment obviously.
bung bo
You and I are the only two who I know are reading and practicing NW on this forum. For your wrist injuries, I think you should find ways to develop your grip strength such as the Ivanko Super Gripper and the wrist roller. By the way, as you know in NW Pavel classified the single arm push ups as a power chest movement like the bench press and therefore there be will no neurological hindrance as Toby suggested. Moreover doing 2-5 sets of 3-5 reps for a particular lift is not uncommon in Pavel’s system.
How do you feel about the overhead sidepress?
This is the king of shoulder exercise in my opinion. Doing the saxon press will prepare you for KB shoulder press variations if you decide to work with KBs in the future.
IF do NW in the morning and PTP later, is 6 hours enough in-between time?
Yes it is enough recovery time for your Nervous system. Remember you are not “working out” but “practicing a skill”. The more you practice you get better at the skill. Doing NW or PTP with the “work out” mentality is clearly wrong which Pavel have wrote about. It is from my observation that many people who were students of HITT have a difficult time understanding how to use PTP or manage their max loads.
Good luck and best wishes.
first off, this thread had more posts on it 3 days ago. RTB, were some deleted?
FF–what is the saxon press? i have tried the overhead side press, the weight was easy enough to deal with, (only 20lbs.) but it was hard to keep the barbell steady. is this what the saxon press will help me with?
i’d like to get some KBs, but i can’t afford them. the shipping alone is high for me. well, i could buy them and try the pump and run thing at the gas station. i don’t think i will, though.
Foo,
I own and have read NW. I just never saw fit to practice it. 
What’s GTG?
Grease The Groove
It’s Pavel’s (Tsatsouline: a strength training author with a loyal following) catch phrase for synaptic facillitation. The more complex way to describe would be that the more you practice a chosen motor task (ie bench press, jab/cross combination, jump shot, etc) the more refined the movement becomes because the motor pathways for that movement (the synapses that make up the pathways) actually respond to the frequent stimulation thus they grow to acoomadate the CNS traffic. This includes all the pathways that would make up a complex action, so the increased efficiencey in the CNS means muscles fire strongly and in a coordinated fashion to best facillitate the movement, opposing muscle groups will relax, etc.
The easier way to describe it is just practice makes perfect.
Originally posted by Ford Prefect
The more complex way to describe would be that the more you practice a chosen motor task (ie bench press, jab/cross combination, jump shot, etc) the more refined the movement becomes because the motor pathways for that movement (the synapses that make up the pathways) actually respond to the frequent stimulation thus they grow to acoomadate the CNS traffic. This includes all the pathways that would make up a complex action, so the increased efficiencey in the CNS means muscles fire strongly and in a coordinated fashion to best facillitate the movement, opposing muscle groups will relax, etc.
Thanks. I was actually going to make a thread called something like “the role of the CNS in strength training.” In fact I think I still might make that thread. I mean I kind of know what it’s all about, but I don’t REALLY know what it’s all about.
Originally posted by Ford Prefect
[B]Grease The Groove
It’s Pavel’s (Tsatsouline: a strength training author with a loyal following) catch phrase for synaptic facillitation. The more complex way to describe would be that the more you practice a chosen motor task (ie bench press, jab/cross combination, jump shot, etc) the more refined the movement becomes because the motor pathways for that movement (the synapses that make up the pathways) actually respond to the frequent stimulation thus they grow to acoomadate the CNS traffic. This includes all the pathways that would make up a complex action, so the increased efficiencey in the CNS means muscles fire strongly and in a coordinated fashion to best facillitate the movement, opposing muscle groups will relax, etc.
The easier way to describe it is just practice makes perfect. [/B]
Right ok - that’s a great description. Thanks.
Why doesn’t he just call it synaptic facilitation like everyone else? You could have posted:
“It means Grease The Groove. It’s marketing speak for Synaptic facilitation”
and I’d be all up to speed.
Everything Pavel says is marketing speak :p.
Pavel should have a gay love affair with Matt Furey and then the both of them could leave us all the fvck alone.
Bung bo
Why was my tread to you deleted? I have no clue.
What is the saxon press?
Another name for the overhead side press.
I know Kbs are expensive but it is not vital to have or to practice. Maybe in the future you can save enought money for a pood KB?
I have personal been working with them for a long time now and it works.
FordPerfect, glad to see you here. I am sorry about my comment. I will correct my original statement. Ford and I have all of Pavel’s body of work, however, Ford did not see fit to practice NW. Ford, how is the CB training going?
Foo,
It’s alright. Once again been put to ancillary work since I was able to build myself a decent gym. I basically just use it for grip work, recovery work, and shoulder pre-hab.
Iron,
I’m always torn between structural (hypertrophy) and functional (CNS) work. I think the naturally skinny guys like us should stick to CNS work and heavy work.
Ford,
Do you know is funny and maybe you can explain this? I am now on a 10 week body composition cycle and it has been been for five weeks. I do cardio work 4 times a week and practice strength skills (2 sets/5 reps) three times a week. For some odd reason my triceps and shoulders and back is getting bigger? I am trying so hard to lose the fat and it is a battle. It is just odd that certain body parts is growing? I thinking maybe it is the supplements I am taking? By the way, I agree I think CNS strength training should be a must for us lean and mean dudes. <wink>
Do you take tape measurements at regular intervals during the same time of day every time? If not, and you’re just going by appearance, a leaner waist gives the appearance of wider lats and shoulders.
Originally posted by Serpent
[B]Why doesn’t he just call it synaptic facilitation like everyone else? You could have posted:
“It means Grease The Groove. It’s marketing speak for Synaptic facilitation”
and I’d be all up to speed. [/B]
Cuz not everyone else knows that.
Why doesn’t he just call it synaptic facilitation like everyone else?
because using your own terms lets you make acronyms for everything you publish.
PTP, RKC, GTG, NW, etc. – which are all his babies. synaptic facilitation is a scientific term, and making an acronym when the term isn’t your own and isn’t inclusive or cool enough.
Do you take tape measurements at regular intervals during the same time of day every time? No, I havent Ford and yes, I was just going by appearance. However, I now weight 159 and I weighted 165 four weeks ago. I have a waist line is 31 and that hasnt changed and my shoulder (like how tailors’ measure your shirt size) measurement is 48.
Oh yeah, Ford I dropped about 400 bucks today on July 4th. I purchased another 15lb CB (now I have a pair). I was too skeptical before but since I free style my CB without any training, I realized CB is an amazing tool for MA training. So I also purchased “Circular Strength” book and video, The" Body Flow" book, “Be Breathe” video series, “Warrior Wellness” video series, and “CST Core Cadre Curriculum” book today. Wish me luck and do you think I made a good purchase? I hope it will worth it. If anything at least I will have more tools and knowledge than Toby, LOL. Kidding.