Category Archives: Body Weight
Train Like A Man 9
I’m always on the hunt for ways to take the body and mind to a higher level. While researching the London Olympics, I discovered the ancient Pentathlon and couldn’t figure out why it was no longer contested.
In this ultimate test of physical power and mental fortitude, athletes competed in five different events.
First, they’d sprint down a runway and leap into the sky to see who had the best long jump. Then in a footrace, they’d sprint across a stadium amid the roar of the power-appreciative crowd. Next up were tests of full body explosiveness with the javelin and discus throw.
If these four events weren’t enough to drive the collective Testosterone level of the crowd into orbit, the competitors finished with wrestling to demonstrate dominance and supremacy.
Sprinting, throwing, jumping, and competing mono a mono with muscle and bone. A high measure of explosiveness, strength, technique, and guts.
So last summer, as I sat watching synchronized swimming, the badminton scandal, and a 70 year-old man competing in Olympic Horse Dressage, I wondered why the original Pentathlon was no longer on the docket.
The individual events were all popular in the current Olympic games and surely spectator-friendly. Hell, the only way it could get closer to Gladiators in the arena would be having the wrestling end with a fight to the death.
As I looked deeper into the history of the Pentathlon, I discovered that the original version was replaced with a more “modern” one, without the power events.
Modern Pentathlon? Can you even name the events? How about naming a famous competitor in the event since its inception in 1912?
Don’t feel bad, I couldn’t either.
Perhaps that should be the first lesson. Just to let you know, the current events are swimming, air pistol shooting, horse jumping, epee fencing, and a 3-kilometer run.
Modern? With fencing, pellet guns, and horse jumping? Not exactly. Looks like the Greek Warrior standing among his adoring fans on top of his battered foes has been replaced with a decidedly more foppish competitor.
But who would do such a thing? What kind of man would replace the aggressive white fibers of the sprinter with the calculating red fibers of a swimmer and distance runner?
If you’ve read Train Like a Man: Part 4, then you won’t be surprised to find that once again the libido of the sprint has been castrated by Baron de Coubertin – yes, the same man that arbitrarily read a poem and brought the world the marathon (and chapped nipples and shin splints) also sacked the ancient pentathlon, replacing it with its more mild and “modern” cousin.
Notice how these two events seem designed to drive Testosterone into the toilet? (Hugh Hefner has made a career trying to offset the repercussions of these events. )
I know the Baron brought us back the Games and I thank him for that, but we must also question some events. If we research deep enough, we may also find he had the first prototype for Uggs boots for men, along with skinny jeans for men.
Pistols and horses, hrummphh! Sounds like there needs to be an update! How often does “modern man” spend Monday evening at the horse stables sharpening his epee while worrying about his 3K time? Forget that! He’s benching and doing dips.
On Tuesdays, he isn’t making sure his pistol and swim stroke are clean – he’s hitting back and biceps. Horse jumping and fencing? What percentage of the world participates in that? It sounds so elitist.
Instead of running cross country, most men would love to see beasts bench head to head and then settle it all with who has the best biceps.
Let me offer something even more modern. Let me remove the steel epee and add some iron.
So here’s my solution: at the next IOC meeting, before they add mixed synchronized swimming and new rules concerning cheating in ping pong, let’s look at this event to fire up the world – the Mantathlon.
Rules of the Mantathlon
There are five events performed:
- Bodyweight Bench Press for Reps
- Bodyweight Chin-ups for Reps
- Half-Bodyweight Overhead Press for Reps
- 1.25 Bodyweight Dips for Reps
- Half-Bodyweight Barbell Curl for Reps
You get one attempt for maximal reps during the competition.
Once you start your bench press test the clock begins. You have 20 minutes to complete all the tests. Any repetitions completed after 20 minutes have elapsed won’t count toward your point total.
You must perform the tests in order, but the rest you take between tests is up to you. I suggest 3-4 minutes between each test, but keep an eye on the clock so you don’t run out of time for curls.
Start by weighing yourself on a scale. Guessing won’t cut it, as most people seem to magically lose 10 pounds before the Mantathlon begins. Since the entire event is based on bodyweight, you’ll be reminded that the spare tire you promised to lose on January 1 still needs a change.
Get a good warm-up before testing the bench press. Since each event is different, I’d also suggest doing a few light reps of each exercise during your rest period to alert your body to the next movement. For instance, do 2 single chin-ups and a 4-rep set of overhead presses and dips before going for the real total.
Each test has form requirements for the test to count.
Bench Press: You must touch the bar to the chest and lock out each rep. You can pause at the top, but failing to get a rep or racking the weight ends the exercise.
Chin-up: Use a shoulder width grip or less. You must get the chin over the bar and lower to a complete hang for one second. You can hang longer if you want, but failure to get over the bar or letting go ends the exercise.
Overhead Press: You must lock out the elbows at the top and come to a quick pause at the bottom. Racking the bar or missing a rep ends the exercise.
Dips: You must begin in the top extended position and lower until the elbow has a 90 degree angle or greater. You can pause at the top but touching the feet, releasing the grip, or failure to execute a rep ends the exercise.
Curl: You must raise the barbell to the height of the chin and lower to full extension for 1 second. No swaying or leaning back is allowed at the upper body. Releasing the bar or failure to execute a rep ends the exercise.
A very important point: if you reach 20 repetitions on any exercise, that’s the maximum score. Even if you can do more, 20 signifies the end.
Once you’ve performed all five events or run out of time, add up your total number of reps. A total score of 100 is the ultimate goal for this test.
Below is a rating scale:
0-10 – Low Man on totem pole10-20 – Skinny Man or Man Boobs20-30 – Average Man30-40 – Wing Man40-50 – Door Man50-60 – Athletic Man60-70 – He Man70-80 – Super Man80-90 – Mega Man90-100 – Man of War
So What Does It Mean?
Is this the be-all, end-all of fitness? Hardly. Is it a measure of fitness that’s rarely tested during some of the classic strength and or power tests? You bet.
Before you knock it, try it – after performing the Manathlon, I guarantee you’ll not only be enlightened, but also inspired to improve your score.
You can argue success in this event requires strength endurance, but to rep out with your bodyweight on the bench press, you first have to be really strong.
Speaking of strong, by adding the element of time, my Mantathlon also tests another area of manliness not often challenged during a classic one-rep max test: mental toughness.
You’ll find the ticking clock will create a point during the event where you might mentally give in. There will be reps you don’t get the first time, not because they’re impossible, but because you’re not yet able to access the mental stamina to dig them out.
As your scores improve due to familiarity with the test, so will your mental toughness, which is an added benefit to the strength gains you’ll see as you train to increase your score.
The New Olympics?
Maybe the Baron was misinterpreted? Perhaps he wanted people to carry the horse and the swordfight to the death? We’ll never know. But know this: when you perform the Mantathlon, it will leave you hungry for more!
Question: Chad, is it possible to replace traditional barbell and dumbbell lifts with exercises using nothing but rings and parallettes? How does that fit into a full-body workout? Thanks, JB
CW Answer: Yes JB, it’s not only possible, it’s ideal. Even though exercises with rings and parallettes don’t require external loading, you can build just as much strength and muscle as you can with iron, no matter how heavy that iron is. In fact, if you know which exercises to do, you can break through hypertrophy plateaus and achieve newfound muscularity with exercises on the rings and parallettes.
You only need to look at the muscular development of the Olympic gymnasts who specialize in the rings events to know how powerful those exercises are for muscle growth. Every single guy has an upper body that most of us would commit a felony to possess.
A typical retort I hear when I mention the muscularity of the rings gymnasts is something like this: “Yeah, but they’ve been doing those exercises for 10 years!”
Well, I know many guys who’ve been lifting weights for more than 10 years and their upper body looks nothing like those gymnasts. If I could turn back the clock I would’ve started training my upper body on the rings 10 years ago and I’d have a lot more muscle than I do now.
So the question is: How do you incorporate exercises with rings and parallettes?
1. Choose High-Tension Exercises: When most people think of maximal strength development, they only think of lifting heavy loads. Even though that’s certainly a way to build maximal strength, the essential factor is tension not load.
I’ll use the rings handstand push-up as an example. Most fit guys can only perform a few partial reps of this exercise. And if they can do a full range of motion handstand push-up from the rings, they can’t do many. Therefore, that rings handstand push-up is building maximal strength even though there’s no iron.
For maximal strength development, the key is to choose exercises that can’t be performed for more than 10 continuous seconds. This could be a muscle-up, front lever, back lever, handstand push-up or any other body weight exercise. When you follow that rule, you’ll always build maximal strength while achieving maximum recruitment of the high-threshold motor units.
2. Train with Sufficient Volume: To promote hypertrophy, the volume of each exercise must be sufficient. Even though there’s little research to reference with regard to volume and hypertrophy, my empirical data demonstrates that at least five sets is necessary to elicit a strong hypertrophy response. One or two sets of any exercise, no matter how much load or tension, won’t make your muscles grow. You can’t go wrong with 5-10 sets.
3. Perform a Full-Body Circuit: When an exercise mandates high levels of muscle tension (e.g., rings handstand push-up), you need at least three minutes of recovery before you repeat that exercise. Although, this doesn’t mean you should sit around for three minutes. By placing your rings and parallette exercises in a full body circuit you can get at least three minutes of recovery while keeping your workouts relatively brief.
Here’s a circuit that works well for a relatively fit guy:
1A Handstand push-up from rings for 3 reps
Rest 30 seconds
1B Box jump for 3 reps
Rest 30 seconds
1C L-sit hold for 10 seconds
Rest 30 seconds
1D Dumbbell single-leg deadlift for 3 reps, each leg
Rest 30 seconds, repeat 1A-1D 4-9 more times
Between the rest periods and the time it takes you to finish those four exercises, you’ll have three minutes of recovery before repeating an exercise. Of course, the options are endless when it comes to exercise selection or the number of exercises you have in a circuit. The above is just an example.
The trick with rings exercises is that many of them don’t fall perfectly within a “push” or “pull” category. That’s one of the reasons why I started my Rings and Power tour. In that 2-day seminar you’ll learn how to program all of the rings, parallettes, and body weight exercises into the ultimate power and muscle-building system.
To find out how to reserve a spot in the Rings and Power seminar, go to this link.