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Spill over strength

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Spill over strength

Post by hedwards on Thu Jun 05, 2014 12:45 am

I was reading an article the other day and it got me to thinking about the spill over effect that many, perhaps most, of the body weight exercises have. Probably the most dramatic would be bridges that hit pretty much every muscle in the body to an extent. I've noticed that since I started doing dynamic full bridges that basically all the other exercises that I'm doing have become substantially more easily, almost over night.

Some of this is intuitive to me, pushing up with your arms and your legs should have some impact on squats and push ups. Some of it is less intuitive, I'm 25# heavier than the last time I was doing pull ups and I'm just about back to where I was with those. And I'm having a lot less difficulty walking up and down stairs than I had been.

So, I'm kind of curious about the pull ups. Is that observation just on account of my strengthening the arms, or is there something else at work? And what other areas should I be looking for benefits in from this sort whole body exercise?

BTW: For people that are curious, this was the article I was reading. http://www.dragondoor.com/dragon_door_interviews_paul_coach_wade/

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Re: Spill over strength

Post by Journeyman on Thu Jun 05, 2014 1:22 am

First off, I'm fairly certain that 'Paul Wade' is a made up person.

Secondly, 'spillover' will depend on what your body needs. For example, if you've never done bridges before and lack strength in spinal extension and active shoulder flexibility, introducing bridges will make a big difference just about everywhere. If all you've done is bodyweight exercises and you begin doing heavy deadlifts and squats, you'll also have an enormous adaptation that will probably help a lot of other things.

It is not as simple as 'this helps this' or 'this carries over to this'. It's all individual. That said, there are some problems that a lot of people have. Another example--most people working desk jobs have thoracic kyphosis, inactive glutes, and tight hip flexors. Doing a lot of hardstyle swings will do a lot to fix all of those issues, and so are a highly effective drill for many people.
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Re: Spill over strength

Post by Rix on Thu Jun 05, 2014 5:25 pm

Paul wade = 100% made up, I read something like he went into hiding once all his stuff got popular?

Bodyweight exercises build a good foundation in general so when you venture onto other things your not starting from scratch and already have one foot forward which makes weights and sports a bit easier to start off.

Bridges provide all round flexibility, flexibility helps out a lot with exercising in general. But yeah as J man said, probly notice the biggest carryover for yourself if you introduce something that benefits your weaknesses.
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Re: Spill over strength

Post by hedwards on Thu Jun 05, 2014 8:13 pm

I'll have to pay attention as I progress further. It seems reasonable to me that any spill over that comes from exercising in this fashion will naturally hit a point of diminishing returns.

AFAIK, Paul Wade was in hiding since before his stuff was published. I have no idea whether or not he's a real person as I've never met him, but I think that the ad hominems that people have come up with are not really useful. The work should be assessed on its merits. To what extent it does or doesn't work is where the focus really ought to be rather than on whether or not one cares for the way in which it's marketed.

But for what it's worth, I think that if he's not a real person and he didn't really spend that much time in prison, that they would have owned up to it by now. A significant amount of the criticism comes from him not being a real person that was really in prison, and I doubt that most of the fans really care that much about whether or not he's a real ex-con.

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Re: Spill over strength

Post by Journeyman on Thu Jun 05, 2014 8:51 pm

hedwards wrote:The work should be assessed on its merits. To what extent it does or doesn't work is where the focus really ought to be

I agree completely. And convict conditioning really is not a great product. The progressions are unrealistic and the programming is not well thought out. The 'reality' of Paul Wade is a different issue.
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Re: Spill over strength

Post by Rix on Fri Jun 06, 2014 5:45 pm

Yeah true, convict conditioning is a good idea in my opinion, just not delivered as well as it could of been. Best thing from the CC's for me was the trifecta.

As for pull-ups btw, I was thinking - maybe doing lots of HLR and progressing in that field would aid in pull-ups. Builds the core, adds grip strength and stretches the spine out a bit. These areas could (depending on the person ofcourse) help stability during pull-ups and enable you to do more!

The beginning gains are always the most profitable. But if you cycled through a range of exercises and progressions you may always have a return out if them. Maybe not big, but maybe just enough.
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