TIL that “protean” and “protein” are spelled differently. (I knew meanings and pronunciations; I just assumed they were spelled the same, like record and record).
Incidentally, I also bought @TheBioneerʼs new e-book: SuperFunctional Training 2.0: The Protean Performance System.
It’s a bit harder to put this past year in a tidy descriptive box than it has been the past few years. Probably the simplest description would be: The same, but less so.
Last year I did a great job of leaning into exercise as a way to cope with the pandemic. This year started with me feeling like I could imagine that the pandemic would end, and I was focusing of all the new things I could do, once I could spend time with other people—rock climbing, parkour, fencing, historical European martial arts (i.e. sword fighting), etc.
Except then the pandemic didn’t end, and I was left to carry on as best I could with last year’s exercises. I did okay, but not as well as I had done.
In fact, I’m perfectly pleased with the way I maintained my capabilities. Late last year I checked and documented that I’d pretty much accomplished the baseline goals that I’d set for myself (see Five years of parkour strength training). I just checked again, and I’ve not backslid on those.
Last year I didn’t even think about setting new baseline goals, because my plan had been to move on from these solo training goals to training with other actual people. This year I’ve felt like I needed to at least think about it, but so far I’m not feeling it. I do want to recover the ability to do a few pull ups (again!), but that’s about the only physical benchmark of that sort where I feel like I want or need specific improvement.
It’s not that I’m a perfect physical specimen; it’s just that I don’t have much attachment to being able to squat this much weight or deadlift that much. I want to be strong enough to pick up something heavy and carry it a reasonable distance, but I don’t feel much need to put specific numbers on that weight or that distance.
I wrote a day or two ago about how I gradually shifted to more running and less lifting, which has been great. But in the middle of the year I spent some months doing less of everything—I had a minor medical issue in the spring, then we took a vacation, then I went to visit my dad, then Jackie had her hip replacement (meaning that I had to pretty much take over running the household for a few weeks). I did okay in terms of not backsliding too much, but I didn’t make much forward progress, and it has only been in the last six weeks or so that I’m really getting back to doing what I want to do.
So, where to go from here? I guess I want to:
I’ll aim to do something just like that in January and February. Along about March or April I will want to do the Superhero workout that I couldn’t do last year—that’ll be a brief interruption in my shift back to more running and less lifting, but just for eight or nine weeks. In mid-summer we have a plan for a hiking vacation in North Carolina, so in May and June we’ll want to gradually boost the amount and speed of our walks, and be sure to include plenty of hikes on trails, and to get in as much elevation change as possible in Central Illinois. I’ve got a couple more trips planned for late summer (assuming the pandemic allows), including attending WorldCon, but it’s only the hiking trip that will have much influence on my movement strategy.
So, I guess I have a plan.
This is the fourth week in a row where I actually did both my “long” run and my “fast” run—always my intention, but rarely achieved earlier in the year. 🏃🏻♂️
Whether I’m trying to “get enough exercise” (as I tried to do for years), or trying to “fill my days with movement” (which I’ve realized is a much better way to think about my physical activity), training has been a constant. As someone who has only rarely trained as part of a group, or had a teacher or coach, a lot of my training has been solo training.
Often my focus was on endurance training: preparing for very long walks, foot races, or a 100-mile bike ride. I also did strength training. And my training often included skill training—Tai Chi, parkour, tennis (long ago), even fencing (one brief term in college).
Training by yourself is hard. It’s hard to motivate yourself to go out and do it, and it’s hard to push yourself enough to make good progress (and if you’re good at pushing yourself, it’s hard to know when to take time to recover instead). For skills-based training, it’s hard to learn those skills without a teacher or coach. And for activities with any sort of competitive element, such as tennis or fencing, it’s especially hard to train without a partner. This has been particularly acute during the pandemic, but really it’s always true.
And here is where Guy Windor’s new book The Windsor Method: The Principles of Solo Training comes in.
A lot of the specific information in the book is stuff I’ve figured out myself over the years: Some training is just about impossible to do without a teacher (learning your first Tai Chi form) or a partner (practicing return of serve in tennis). But for most activities, that fraction of the training will be much less than half of your training. Much of the rest of your training is either easy to do by yourself (strength and endurance training), or at least possible to do by yourself once you’ve learned the skill well enough to be able to evaluate your own performance (practicing a Tai Chi form, for example).
The key is to spend some time figuring out the entire scope of your training activities, and then think deeply about what category each activity falls into.
To the extent that your access to a teacher, coach, or partner is limited (as during a pandemic), emphasize the things that are easy to train solo (such as strength training and endurance training), then judiciously add those parts of the training that are advantaged by (or require) a teacher or partner as they are available.
What Guy Windsor adds to this sort of intuitive structuring of training is, as the title suggests, a method. He has systematized the structure in a way that makes the decision-making parts of the activity easier to do and easier to get right.
Perhaps even more important than that, he has taken a step back to talk about all the parts of training that aren’t just skills training for your particular activity. That other stuff—sleep, healthy eating, breathing, mobility, flexibility, strength training, endurance training, etc.—are actually more important than this or that skill, while at the same time being the bits that are easiest to train solo. If you’re stuck for a year with no partner, no teacher, and no coach, but you spend that year focusing on health and general physical preparedness, you’ll scarcely fall behind at all, and make yourself ready to jump into your skills training with both feet once that’s possible again.
I should mention that Guy Windsor’s book was written with practitioners of historical European martial arts especially in mind, but that scarcely matters. It is entirely applicable not only to practitioners of any other martial art, it is entirely relevant to literally anyone who trains in anything.
And, since many of my readers are fiction writers, I should also mention another of Guy Windsor’s books Swordfighting for Writers, Game Designers, and Martial Artists. When I signed up for his email list, he offered it as a free download for people who did so.
Being forced into purely solo training for 18 months has made me keenly aware of the many opportunities for non-solo training available here locally. There’s a local fencing club that I’ve had my eye on for some time, and our financial situation is such that now we could afford for me to join and buy fencing gear. Just today I searched for and found a local historical European martial arts club on campus—I’ve asked to be added to their Facebook group and joined their Discord. One of my Tai Chi students teaches an Aikido class with the Urbana Park District—I had started studying with him right as the pandemic began and got in two classes before everything was canceled. And, not sword-related, but cool and great training, is indoor rock climbing at Urbana Boulders.
Just as soon as the pandemic lets up for real, I’ll be doing some of those things.
In the meantime, I’m going over my solo training regimen, taking advantage of the insights that Guy Windsor provides in The Windsor Method: The Principles of Solo Training to figure out what adjustments I should make.
With typical wry humor, the Bioneer responds to a common criticism of his training style:
“… that it’s impossible to train such a variety of different traits and skills if you have a busy schedule. People accuse me of having no life! Me! The guy talking about Batman on YouTube!”
He then goes on to effectively answer the criticism with a fully worked-out program.
Source: How Would Batman Really Train?
I’m going to come at this in a kind of roundabout fashion. Bear with me. (Or don’t. I won’t mind.)
It starts like this: A week or so ago I put my hands on my hips and noticed a large muscle I’d never noticed before. I got out my copy of Strength Training Anatomy, and identified the muscle in question as my gluteus medius.
The glute med stabilizes the hip during gait (important for walking and running). It abducts the leg (important for dancers, I suppose, and anyone stepping sideways). It also inwardly rotates the leg (important for martial artists for kicking, and no doubt other things). That all makes sense. It’s an awfully big muscle to not be important for many things.
Still, I’d never given it much thought. I certainly hadn’t been designing my workout routines to build a bigger gluteus medius.
For a few minutes I was thinking, “Really? My glute med is where I’m seeing hypertrophy? Not my pecs. Not my biceps. Not my traps. Not my quads. Not my lats. Not my rectus abdominis. Not even my gluteus maximus. Nope. The gluteus medius.”
Once I got past that, I started to wonder what I had done that had caused my glute med to blow up in size, and the only thing that came to mind was kettlebell swings.
Now, at one level this makes perfect sense. In fact, the Tim Ferriss post that introduced me to kettlebells and the kettlebell swing made specific reference to exactly this effect:
In four weeks, he took his then-girlfriend, an ethnic Chinese with a surfboardlike profile, to being voted one of the top-10 sexiest girls out of 39,000 students at the University of Auckland. . . . Other female students constantly asked her how she’d lifted her glutes so high up her hamstrings.
https://tim.blog/2011/01/08/kettlebell-swing/
Building this muscle, at the top of the pelvis, just above the gluteus maximus, would produce exactly that effect: making your glutes look higher, as much it made them look bigger.
So the fact that kettlebell swings hit the glute med shouldn’t have been unexpected. But I was nevertheless surprised that I got so much hypertrophy out of the effort I was putting in. I suppose it could be something special about the glute med (or about my glute med—my lifetime movement history somehow priming my muscle to be ready to explode with growth), but I doubt it. I think it was the kettlebell swings, and there was really only one thing different about my kettlebell swing workouts as opposed to my other workouts: reps.
Once I gave it some thought, I realized that I should not have been as surprised as I was. This result of high reps is pretty well known. For example, Adam Sinicki, AKA The Bioneer has an excellent discussion of this in a post on bodyweight training that he wrote for people trying to put together a home exercise program during the pandemic.
My kettlebell swing workouts, drawing from Tim Ferriss’s suggested workout, were originally 3×25 swings, formerly with the 45 lb kettlebell in the fitness room, more recently with the 53 lb kettlebell I bought as soon as they became available again after the pandemic-related disappearance of all sorts of home workout equipment. I’ve started adding a 4th set to that workout, so a total of 100 swings, once or twice a week.
Despite having only a passing interest in making my muscles bigger (as opposed to making them stronger), I am intrigued by this effect. Maybe doing 100 reps is some sort of magic for producing hypertrophy.
I’ve reached the point where I can crank out a respectable number of push ups, but I’m not doing 75–100 reps. And for most of the other exercises I’m doing (in particular, dips and pull-ups), I’m working very close to my one-rep maximum—which is exactly the recommended protocol for building strength. For building size though, there are reasons to think that higher rep counts make good sense.
A lot of different factors go into making muscles bigger. You can make your muscle fibers bigger (myofibrillar hypertrophy). Maybe you can grow new muscles fibers (hyperplasia)—evidence is mixed. You can also add to other stuff in and around your muscle cells—glycogen stores, additional capillaries, supporting tissues, etc. (sarcoplasmic hypertrophy). These things will make your muscles bigger without necessarily making them any stronger (although they should increase your endurance).
My kettlebell swings, I suspect, mostly work through that last mechanism. (Although, to the extent that I do fatigue my glutes, I should get some amount of myofibrillar hypertrophy as well.)
Sarcoplasmic hypertrophy is the increase of sarcoplasm in the muscle cells. Sarcoplasm is to a muscle cell what cytoplasm is to any other cell but contains glycosomes, myoglobin and oxygen binding protein in high amounts (as well as calcium). . . . Whatever is going on, the fact remains that lifting heavy makes you stronger and lifting a little lighter and for reps makes you bigger.
https://www.thebioneer.com/an-introduction-to-powerbuilding-how-to-train-for-size-and-strength-simultaneously/
I continue to think that strength ought to be my main goal for lifting. Lifting for size seems to be about aesthetics, which is fine, but not important. But these past couple of years I keep coming back to thinking of my father, who is suffering from sarcopenia and becoming increasingly frail. And each time I do, I become all the more determined to add another few pounds of muscle as insurance against sarcopenia when I’m his age.
The success of my kettlebell workout in building the size of my glute med makes me think maybe I should go for 75–100 reps of a few other exercises. I’m within striking distance on push ups—I recently did 4×12 reps, so 3×25 isn’t that far off. I’m rather further away on inverted rows—I think the best I’ve done is 3×8 reps—but inverted rows are quite adjustable in terms of how hard they are. I’m sure there’s a ring height and foot position combination such that I could get close to 3×25 reps.
Maybe the result of those changes would be similar ballooning up of my pecs and lats. It seems, at least, to be worth a try.
I found a chest-high wall here in Savoy! It’s a retaining wall along a path I must have run down dozens of times, but it had never occurred to me before that I could use it to practice a parkour top-out. 🏃🏻♂️
Five years ago made a plan to spend the winter trying to build the strength I thought I’d need in order to be successful at (and enjoy) training for parkour. To keep the whole thing manageable, I chose just four specific exercises to work on. And to keep myself accountable, I described a “success” condition to let me know if I had accomplished each one. (I documented my plan here: strength training specifically for parkour.)
I wasn’t successful at meeting most of those goals after that first winter, which was discouraging, and I kind of quit tracking my progress on those metrics after that. But in my preparations for writing my “Movement in 2020” post, I happened upon that post—and was surprised to see that I had pretty much accomplished it!
Squatting is an important transitional posture, into and out of ground movement, and into and out of jumps. (It’s also a basic human capability, but one that requires a degree of strength and flexibility that most westerners no longer have.)
Five years ago I could only just barely squat, and then only when nicely warmed up. Since then I have worked on my squat in a dozen different ways—working on ankle mobility, hip mobility, and strength up and down the posterior chain.
My original benchmark was:
Success will be when I can get all the way down with a straight back, and then use my hands to manipulate things that are nearby.
I can report a considerable degree of success! I can get down into a deep squat, and I can linger there for tens of seconds at a time. I’m now working on improving my mobility while in a squat (looking to each side, up and down, reaching up and down, etc.).
Here’s where I was back then, and where I am now:
Early on my efforts to get better at various natural movements were significantly hindered by a lack of toe flexibility. My toes literally did not bend back at all.
This was actually a long-standing problem. At least as far back as college my martial arts instructors warned that I needed to pull my toes back or I’d hurt myself if I executed the kicks I was learning. But none of my martial arts instructors had even the tiniest bit of advice on how I might acquire the capability to pull my toes back.
Five years ago I came up with my own idea. I’d get into quadruped position while keeping my weight back on the balls of my feet (meaning that my knees had to be rather higher than ideal), then I gently worked to lower my knees toward the floor. That helped me make some progress.
A couple of years later, Ashley Price suggested an excellent exercise involving using a half-dome to let me gently flex my toes back. I’ve been doing that exercise almost daily since then.
My original benchmark was:
Success will be when I can keep my weight back on the balls of my feet and still get into position for things like planks, push-ups, and lunges.
On that I can report complete success. The only thing that still eludes me is the quasi-martial arts move where you sit seiza (kneeling with the tops of your feet on the floor) then pull your toes back and tuck them under, shift your weight to the balls of your feet, rock back into a squat from which you can stand up. This is useful if you want to move from kneeling to standing while simultaneously drawing a sword, but is perhaps not particularly important beyond that.
The ability to hang by your hands is crucial for many parkour moves.
Hanging was one of the things I worked on early, and made quite a bit of progress at, working up to being able to hang for a minute no problem. At about the same time I briefly managed to do a chin-up. But until this year I hadn’t done a pull-up since I was in elementary school.
Since I redoubled my efforts on pull-ups back in April or so, I’d largely quit working on hanging endurance, and it has somewhat slipped away—I can do 30 seconds, but a recent attempt at a full minute fell short. Similarly, although I can hang briefly from one hand, I can’t do what I could do a few years ago.
My original benchmark was:
Success will be a single pull-up in good form from a dead hang.
And at that I have succeeded! I can do a pull-up! In fact, on a good day I can do pull-ups in sets of three. Even on a less-good day, I can manage three sets of one pull-up.
The wall dip is another foundational move for parkour. You use it to get on top of a wall or other structure.
The village where I live seems to have a terrible dearth of chest-high walls (unlike campus, which has lots), so it has been persistently difficult to get in the practice I need, and doubly so during the pandemic.
What I’ve been doing instead this year are ring dips.
Ring dips are actually much harder than wall dips, because the rings are unstable, so you have to stabilize them yourself. As I sat down to write this, I was worried that the limitations of those stabilizing muscles might have kept me from fully training the pushing muscles for the dip itself.
So over the last few days I’ve checked for that, using the edge of my window seat as a wall for practice. (It’s not perfect, because it’s too low, so I have to tuck my legs back to keep my feet off the floor. That configuration doesn’t precisely match the way you’d do a wall dip in parkour, but it does let me fully test the basic pushing motion.)
My original benchmark was:
Success will be when I can do a dozen or so wall dips with good form.
On three different occasions this week I’ve done at least a dozen wall dips, so I can call that one accomplished as well.
Assuming I can keep it together to do at least some maintenance training during the winter, I can enter the spring with a solid base on which to pick up my parkour training!
A few years ago I made a shift in my thinking about fitness—a shift from trying to get enough exercise to trying to fill my days with movement. I haven’t changed my mind about that being the right way to go, but this year, especially since the pandemic started, has seen me step back into exercise mode.
I still think movement trumps exercise. But during a pandemic the advantages of exercise have aligned better with my needs and my circumstances. (I’ve written previously about how our fitness room was closed and how I switched to working out with gymnastics rings instead.)
I have to say that it has turned out pretty well for me this year.
One thing about exercise is that it gives you a bunch of metrics you can track, and on the metrics I’ve done pretty well. At the beginning of the year I could do 3 pushups and now I can do 4 sets of 12. At the beginning of the year I could do zero pull ups, and now I can do a set of 3 followed by 2 sets of 2.
Having the metrics is great for someone like me who’s a big ol’ nerd about tracking that sort of data, but it’s not just a matter of numbers. Those bigger numbers correspond to real-world capabilities. I’m definitely stronger than I was at the beginning of the year, in all kinds of ways. I’m also leaner. (I have more muscle, plus I let myself lose about 5 pounds in a so-far vain effort to be able to see the abs I’ve built.)
A lot of my fitness goals are related to attaining and maintaining specific capabilities. I want to be able to:
That’s not a comprehensive list; merely a brief sketch of the sort of things I want to be able to do.
Even a quick glance makes it clear that many of them are skill-based activities. I’ve worked on some of them before (click through the parkour tag to see six or seven years worth of reports about my efforts in those directions), but I felt that my efforts were limited by a lack of strength. That probably wasn’t even really true—parkour is scalable—but to the extent that it was true, it’s much less true now.
The way to get better at a skill-based activity is to practice it. And most of that practice should not be practicing whole activities, but rather individual pieces of them.
There’s a word that means practicing all the individual bits that go together to make a larger move: training—something that’s been really hard to do during the pandemic.
The real reason I’ve switched to exercise is that during the pandemic, although I’ve been able to move, my opportunities to train have been limited.
I’m hoping to spend the summer training. I’m thinking parkour, but if I can’t get it together to do that, maybe I’ll go with rock climbing. (Indoor climbing would be a great winter activity, if the vaccines roll out fast enough that I feel like it’s already safe to engage in indoor activity before summer weather. But there’s no rule against indoor climbing during the summer either.)
It’s possible to do parkour training during the winter, as long as it isn’t too icy. I tend not to get out in the cold or wet to do so, but I’m working on overcoming that—with some success: I’ve been doing pretty well at getting out for runs, even during chilly/damp fall weather. But I’m at the point where I could really use some instruction in parkour, and that’s out-of-bounds during the pandemic.
In the meantime, I’ll go on doing my exercise, figuring it’s the best way to get myself ready for training, once circumstances align.
I did an experiment a couple of days ago: I tested a combined workout that doubled up two pairs of exercises that I’d been doing separately. Up to now I’ve been doing four sessions each week: two where I do pull ups & pushups, and then two where I do dips & inverted rows. (Together with a leg exercise and a core exercise each workout.)
That was working very well, but it meant 4 upper-body strength sessions each week, which is a lot. Throw in a couple of lower-body strength sessions as well (such as hill sprints or kettlebell swings), plus a rest day, and I didn’t have a day to do anything else. This sort of volume has been well for me so far, but I think I may have reached a limit, and would benefit from a cycle of deeper recovery than just a week of lighter workouts: Except for “de-load” weeks in mid-March and mid-June, I’ve been averaging close to 5 workouts a week since the end of January. I’m thinking I want to take it down a notch.
With that in mind, I’ve been thinking about how I want to structure my training through the fall and winter. One obvious change was to go from four days of upper-body strength training per week to just three. The problem was that I didn’t see an easy way to evenly cover the range of pushing and pulling exercises at a reasonable volume with just three workouts a week, except by doing both pairs in each workout.
Hence my experiment, in which I did just that.
It was not a complete success. I managed to crank my way through the workout, but it was very long and tough. I don’t think I could keep it up three times a week for months.
Happily, while describing my difficulties to my friend Chuck, I had a brainstorm: I could do threes workouts per week—two of them just like what I’ve been doing (one with pull-ups & push-ups, and then another with inverted rows & dips), and then do just one combined workout. That keeps my workouts even, as far as covering all four exercises twice each week, without being quite so overwhelming as trying to do the combined workout three times a week.
With just three upper-body strength workouts per week, I have four days for other stuff, and I can mix and match as I choose. I can do the hill sprints that Anthony Arvanitakis recommends, or I can do kettlebell swings. (Either of those makes a good HIIT workout.) I can go for a run. I can go for a hike. I can do my animal moves. In particular, I can do two rest days, if that seems like a good idea. (Which I think it probably does. At least my Oura ring thinks so.)
This all got started back in February, when I figured out that I was lacking in consistency. (Previously I’d imagined that the problem was a lack of intensity.) Targeting 5 workouts a week has meant that, even when I miss one, I get in more than when I was targeting 3 workouts a week—even if I didn‘t miss one.
I don’t want to give up the consistency, I just want to take the volume down a notch. Hence the struggle. But I think now I’ve got a plan.
