2

votes

Suggestions for my next fitness goal?

Answered on September 12, 2014
Created September 19, 2012 at 2:32 AM

I just did a 300 pound back squat and I'm just a couple of months away from doing a double body weight back squat (320 pounds.) A few months back I met my goals of doing a double body weight deadlift (321 pounds) and a 200 pound bench press. I'm getting depressed thinking that I'm close to accomplishing my third and final strength goal and I'm looking for suggestions of what to do next.

I spent a couple of years working up to these three goals and I'm delighted to be on track to accomplish the last of them before my 49th birthday.

I've enjoyed kettlebell work in the past and am getting into it again. So, I could see doing some endurance goal with kettlebells or maybe RKC certification (or whatever it looks like in the post-Pavel era.) I have a rowing machine and could do a goal with that. And, I've taken the Movnat training and could pursue more natural goals.

Thoughts? Suggestions? What fitness goals have you pursued?

Update 9/19: I appreciate all the responses. Great ideas! As soon as I'm able to add a bounty (should be tomorrow night) I'm going to offer 300 points for the answer that intrigues/inspires me the most. So, keep those answers coming!

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on September 22, 2012
at 04:03 AM

Id say this. If your strength is going well, its time to add something else. Long distance hiking, or some swimming/biking or tabata sprinting, martial arts, gynastic goals like jumping, balancing. Primal workout like (mark sisson or movnat style)

07243c7700483a67386049f7b67d90a4

on September 21, 2012
at 01:48 PM

1.5 x bw front squat or a 1 x bw over head squat. Will be a nice warm up for your 2.5 x squat and DL ;-)

06ca9c524c28bc3fba95d4d90f8f43c6

on September 20, 2012
at 01:42 AM

Barbell get-ups all the way!

06ca9c524c28bc3fba95d4d90f8f43c6

on September 19, 2012
at 03:54 AM

Barbell turkish getups with your 1.0x bodyweight = BEASTMODE

64433a05384cd9717c1aa6bf7e98b661

(15236)

on September 19, 2012
at 03:20 AM

Yeah I was also gonna suggest barbell turkish get ups... aim for .5 BW

35b2cb4d450e5288895c255dfdfff35d

(5828)

on September 19, 2012
at 02:46 AM

+1 for "barbell turkish get-ups." I've never heard of such an exercise. Will need to google. Turkish get-ups with kettlebells are hard enough! Gymnastic goals would be good for me since I'm not very gymnastic. Good food for thought. Thanks.

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10 Answers

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2
1edb06ded9ccf098a4517ca4a7a34ebc

on September 19, 2012
at 01:56 PM

1. single leg pistol squat: If you cannot already do 4-5 of these, then you need to start here. ONce you get up to 10 reps, start adding weight to the point where you are back in the 4-6 rep range. I find adding weight with a kettle bell held in front with both hands is the easiest way to add weight. I am sure a weighted vest would work great as well.

2. free standing hand stand push ups: you will also have to learn how to bridge and come out of a bridge to standing position for this movement. This latter movement is harder than it looks, so be careful. 3. l-sit: this takes a lot of patience and consistency with training, and strong lower abdomen is key to your success.

4. human flag: I honestly have never embarked upon any graduated training method to learn this. I just got stronger GENERALLY until the point that I was able to get up and hold for a second, and then kept increasing from there as I got strong in other movements.

The only training book I have really read and would recommend to anyone/everyone, is Bulding the Gymnastic Body http://www.gymnasticbodies.com/store/library/building-the-gymnastic-body.html

These movements will likely be a refreshing change of pace and a fun yet challenging endeavor. Don't think that just becasue it is body weight it is hard. Personally, I've been training these movements for years and still have not become a master at them. Since your lower body is already strong, pistols should come very fast, but the others will take months of training to even just get the movement down. After that it is increasing reps and duration of static holds, so be very patient.

However, the pay off is great because it just FEELS good to be able to work well with your own body. (Aso, as a bonus people are easily impressed when you do any of these in front of them...don't be shy to do these in public).

4
06ca9c524c28bc3fba95d4d90f8f43c6

on September 19, 2012
at 02:41 AM

Possibly something more gymnastic related (handstand pushup, planche pushup, muscle up, one legged pistol squats, L sits, front and back levers) or go into barbell turkish get-ups.

-Matt
PhysiqueRescue.com

06ca9c524c28bc3fba95d4d90f8f43c6

on September 19, 2012
at 03:54 AM

Barbell turkish getups with your 1.0x bodyweight = BEASTMODE

35b2cb4d450e5288895c255dfdfff35d

(5828)

on September 19, 2012
at 02:46 AM

+1 for "barbell turkish get-ups." I've never heard of such an exercise. Will need to google. Turkish get-ups with kettlebells are hard enough! Gymnastic goals would be good for me since I'm not very gymnastic. Good food for thought. Thanks.

64433a05384cd9717c1aa6bf7e98b661

(15236)

on September 19, 2012
at 03:20 AM

Yeah I was also gonna suggest barbell turkish get ups... aim for .5 BW

3
Fd7b128cf714044a86d8bd822c7a8992

(4292)

on September 19, 2012
at 01:29 PM

Wilderness survival: how far can you hike? How far can you swim? Canoe? For added difficulty, catch your own food!

Alternately, go for based in a different skill set, like MMA. My goal in Jiu Jitsu is to be able to defeat big guys at my belt level (in other words, to have technique so good it makes up for being a 120# girl); that takes a lot of athleticism and fitness but it's not the same kind of fitness as it takes to lift weights.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on September 22, 2012
at 04:03 AM

Id say this. If your strength is going well, its time to add something else. Long distance hiking, or some swimming/biking or tabata sprinting, martial arts, gynastic goals like jumping, balancing. Primal workout like (mark sisson or movnat style)

2
Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on September 19, 2012
at 12:59 PM

Olympic lifts: clean and jerk and snatch. Explosive strength, mobility, etc.

2
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 19, 2012
at 12:48 PM

Steve at Nerd Fitness has a list of his goals -- http://www.nerdfitness.com/blog/epic-quest/

Scroll down for his fitness goals.

Maybe you should try something completely different. Like Climb a Mountain or Live off the grid (bare-bones camping) for a week.

2
9bd33dab06ad6696b1b6a06aed818f05

on September 19, 2012
at 03:40 AM

I agree with trelow, either a. you add some weight and then re-hit those percentages or b. you try and maintain those lifts while working a good work capacity base, whether that be down a crossfit metcon type pathway or simply getting a good 5k run time. If you follow something along the line of crossfit endurance, 3 sessions a week, some 200/400's, some 1-1.5k intervals and a 3-5km time trial from my experience you should be able to hold onto those impressive lifts and have the engine to go hard for 20minutes.

let me know how you go and well done on the results thus far.

1
7f1e48db1bee85b9ef8a4bc4baedd044

on September 21, 2012
at 08:37 PM

I'm a proponent of "non-muscle fitness".

Becoming the Ice Man

http://youtu.be/nRsNh0eB-Io

Breathhold trainng: Freediving for beginners

http://youtu.be/XFnGhrC_3Gs

1
77877f762c40637911396daa19b53094

(78467)

on September 21, 2012
at 04:12 AM

Round it out and go for 20+ dead hang pull-ups or some obscene OH Press.

Alternatively MovNat looks really fun.

1
0e2bd01a4b24c10af91033fe5dcf3b07

(324)

on September 19, 2012
at 02:53 AM

I vote that each time you reach the goals you gain 60lbs and reach them again. You'll be nothing short of Hulk after 5 or 6 cycles.

0
1edb06ded9ccf098a4517ca4a7a34ebc

on September 19, 2012
at 02:27 PM

  1. single leg pistol squat: If you cannot already do 4-5 of these, then you need to start here. ONce you get up to 10 reps, start adding weight to the point where you are back in the 4-6 rep range.

  2. free standing hand stand push ups: you will also have to learn how to bridge and come out of a bridge to standing position for this movement. This latter movement is harder than it looks, so be careful.

  3. l-sit: this takes a lot of patience and consistency with training, and strong lower abdomen is key to your success.

  4. human flag: I honestly have never embarked upon any graduated training method to learn this. I just got stronger GENERALLY until the point that I was able to get up and hold for a second, and then kept increasing from there as I got strong in other movements.

The only training book I have really read and would recommend to anyone/everyone, is Bulding the Gymnastic Body http://www.gymnasticbodies.com/store/library/building-the-gymnastic-body.html

These movements will likely be a refreshing change of pace and a fun yet challenging endeavor. Don't think that just becasue it is body weight it is hard. Personally, I've been training these movements for years and still have not become a master at them. Since your lower body is already strong, pistols should come very fast, but the others will take months of training to even just get the movement down. After that it is increasing reps and duration of static holds, so be very patient.

However, the pay off is great because it just FEELS good to be able to work well with your own body. (Aso, as a bonus people are easily impressed when you do any of these in front of them...don't be shy to do these in public).

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