“Suddenly, when our political debate is characterized by so much moral posturing, manufactured outrage and sanctimonious preening, it’s illuminating to see what real honor in the face of real adversity looks like.”
Thus begins a newspaper column by Gerard Baker.
“Our polarized and angry domestic politics are dominated by virtue-signaling egoists. In Ukraine, the virtue doesn’t need to be signaled.
“While privileged young people in America express their outrage at microaggressions in the workplace because someone used the wrong pronoun, the youth of Kyiv are gathering in bunkers to make Molotov cocktails in a last, desperate act to defend their beleaguered city—street by street if necessary—against the most violently macro of aggressions.”
Strength has a greater purpose.
Back to training. We continue our A+A series. Today we present a bodyweight resistance leg A+A protocol that you can do anywhere, anytime. It is adaptable to trainees of all levels.
The exercise of choice for beginners is the bodyweight squat. Before starting this program, you need to be able to do twenty consecutive reps with good form.
Advanced athletes need one-legged squats or “pistols.” |
| | Yoana Teran, StrongFirst Certified Senior Instructor
teaching pistols and assisted pistols |
| For intermediates arms assisted pistols hit the spot.
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| | After a warm-up of choice, start your timer.
Do a single squat every 15sec. If you are “pistoling,” use the same leg for two consecutive sets. E.g., 00:00—left, 00:15—left, 00:30—right; 00:45—right.
Carry on until your knees tell you to stop, your quads start burning, or you fail the talk test.
Build up to 30min, then progress as follows:
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| | The above numbers indicate the rep count per set for four sets or one minute.
Thus, “1212” means you are doing six reps per minute, broken up as follows. The timer shows 00:00—1 rep, 00:15—2 reps, 00:30—1 rep; 00:45—2 reps. Then 1:00—1 rep, and so on…
If you are squatting on one leg, it is 00:00—1 rep left, 00:15—2 reps left, 00:30—1 rep right, 00:45—2 reps right...
Do the above two to three times a week and enjoy a spring in your step and a tighter notch on your pants’ belt.
No matter where life throws you, you can do this.
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