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Progressive Calisthenics - The Official Blog for the PCC Community

Dan Earthquake

Winter Motivation

January 15, 2019 By Dan Earthquake Leave a Comment

Dan Earthquake Snow Workout Dips

“It takes 4 weeks to get used to anything,” said Dino Antinori, who I used to run with in the early 1990’s. “It’s true for exercise, work, or even living with another person.” He was 20 years older than me. We ran together regularly and he was full of practical advice on fitness, strength and life in general. As I’ve worked through the last two decades, I’ve seen it proved many times. “The first week is hard, and the second week is harder. By the third week it starts to get easier and by week four you’ll wonder what all the fuss was about.”

The exact thing I was doing at the time that needed this four weeks of dedication was increasing my stamina to run a faster ten mile race. Dino had kindly taken me out for a “ten mile plus” run which ended up being fourteen with some very tough hills included. The following week he made it eighteen. I was very sore the following days, cycling to work and laboring on construction sites. As promised, week three was easier and by week four I was a different runner. Dino ran every day, mostly on his own whatever the weather. I aspired to be as dedicated, but it took a number of years.

Wrestler Arn Anderson was interviewed with Ric Flair about training in their day and he reminisced about daily wrestling and training – aches and pains were “like a callous on the hand,” he said. It all rang true with what Dino had said.

Getting fit or strong for the first time is tough. It’s a step into the unknown. Lots of aches and pains add to the doubts. The ambition seems too far away, and impatience is usual. The wish to be faster, fitter, stronger and better conditioned never goes away. Between achievement of the ambition and the now of identifying it exists a lot of work.

Dan Earthquake Channel Swimming

It was 2004. I had a leg injury and it was hurting me a lot. Relief came from swimming outdoors in the cold so I did more of it, associating relief with being cold. Consequently I became very good at swimming in cold conditions. On land, I sometimes had a limp. Physical work was not always enjoyable and on this particular day, the sun was beating down and my task was to break up a giant concrete slab with a sledgehammer. A pneumatic jack hammer would have been easier and quicker with less pain for my leg. However, the homeowner did not wish to inflict such noise on his neighbors and hired me to break it up. I was struggling financially so turned up with sledgehammer accordingly.

Every hit sent pain through my leg. It took three hits to make a crack in the concrete. Sweat poured into my eyes and I felt alternately grumpy and elated. Grumpy because I was hurting. Elated because I had not let it stop me. I daydreamed–the secret pleasure of every manual worker–and ran through scenarios. My friend John Rickhuss had died a short while before. He’d been training to swim the English Channel.  Two years earlier, we’d both swam the length of Windermere, 10.5 miles. It had taken me seven hours and twenty nine minutes. I was glad to stop. John, much older than me and faster congratulated me at the finish: “That’s your six hour swim done, Dan,” he said cheerfully. “It’s the Channel next for you.” The thought of doubling that effort seemed impossible. For him though, it wasn’t. He built on that swim for the next few years gradually.

I went to Loch Ness and repeated the 10 miles more comfortably, swam Ullswater (7 miles) the following year and shortly after had some personal misfortune which meant at the time of hammering the slab I was living in a one room bedsit, struggling to pay the rent. John was gone, but his words lingered. Had he been humoring me? Or did he see something in me that I didn’t? I thought of Dino who had also made predictions that came true. I swung the hammer again and another jolt went up the leg. “Swimming the Channel can’t possibly be worse than this,” I said out loud to no-one in particular. The future me, the me of now smiles again remembering this and I return again to encourage the younger. “Stick at it. Things will improve. You’ll find a way to overcome the injury and bridge the gap between there and here.”

I finished the slab. Gradually I worked my way to better personal circumstances. Hard decisions had to be made and I took a lot of wrong turns, worked a lot of dead ends. I swam outdoors, trained in the woods with some pull ups, dips and lifted logs. I cycled, ran, rowed, paddled and swam, worked manual labor on farms and construction/maintenance and dreamed what it would be like to swim to France. I returned to the slab often. It became my symbol of overcoming difficulty.

Dan Earthquake Ring Pullups Snow Workou

Eventually I did swim the Channel. Before I did it I wondered if I could. Now I wonder how I did. It never looks smaller or less of a challenge. During the swim I had plenty time to daydream, remember and plan. I remembered the slab a number of times, each time comparing the experience. “Is this harder than the slab?” “No.” Towards the end, when my head was hurting, my shoulder grinding and my stomach nauseous, I reflected with a smile that “at least it’s not as bad as breaking up that slab.” I returned to my younger self. “Keep it up, Dan, you’ll end up here, in the Channel–doing it.”

This winter has bought new challenges and opportunities along with fresh ambitions. On good days, I find I am pulling high in my pull-ups and the assisted pistols are improving. The injuries of the summer that seemed so serious are now memories. I smile and return to those days of doubt with a smile. In recent difficult days – well, I grind through the daily minimum and take extra warm up sets because I know that some enthusiasm will surely follow. Everything that has gone before has led me to here. “These struggles will soon be fond memories,” I hear a voice say, and I smile once more as I return to the slab and tell the sweating youth the good news.

***

Dan Earthquake is involved in event safety and hosts winter swimming training camps for Channel Swimmers. In 2013 the Channel Swimming Association awarded him the trophy for “Greatest Feat of Endurance” for his 21hr 25 minute crossing of the English Channel. In August 2018 Dan was part of the 4 person relay team that set a new record for the Enduroman Arch to Arc triathlon between London and Paris. For more info, visit http://www.danearthquake.com/

Filed Under: Motivation and Goals, Progressive Calisthenics Tagged With: cold training, Dan Earthquake, endurance athletes, endurance training, motivation, outdoor training, swimming, winter

Calisthenics: The Fountain Of Youth

September 11, 2018 By Dan Earthquake Leave a Comment

Dan Earthquake progress photos

I’ve always had a vivid imagination. I’ve heard that anorexics always see themselves as fat, but I saw the opposite with my physique. Like Michelangelo saw the sculpture of David he would release from a block of stone, I saw my muscles and strength beneath. I only think I look fat in old photos. For instance, I was “as fat as a fool” when I swam the English Channel. But, that kept me warm, helped me float, and fed my muscles.

I was very happy with my long term physique for long distance swimming and strength.  I saw myself as a small sumo wrestler with a considerable amount of muscle mass covered with a protective layer of fat. It worked very well for the things I wanted to achieve. I’ve swam over a mile (2000m) in 1.9° Celcius (34° F) and three miles at 40°F. Not to mention, six hour swims every two weeks or so for a year with plenty of physical work—cycling in high gears, carrying the bike whilst jogging and rowing a boat were part of my program. I felt strong and healthy for the most part and rarely cold.

Now in my 40s, it’s wiser to be lighter. The trophies of the heavy work remind me that the daily minimum is the way to go and the desire to lift heavy weights and cover very long distances has waned along with my mass. I now feel the cold more.

I celebrate improvisation: I participated in the UK Strongest Man heats by training in my garden with scrap metal and old tires and tree trunks. Recently I ran my portions of a relay triathlon between London and Paris wearing normal clothes and my usual Dr. Marten boots. I used a steel bicycle made in 1963 for the cycle stage. “Did you find that at the roadside or in a museum?” joked a team mate. In the poem “If,” Rudyard Kipling challenged the individual to see their work destroyed and to rebuild again “with worn out tools.” I realise that I’m railing against convention. To me, the veneer of professionalism which demands branding and uniformity ignores the individual art of survival and practicality. Improvisation is not fashionable, a bit like calisthenics in some quarters. The poster boys and girls of conventional fashion wear makeup, have suntans, clean clothes, and operate in perfect conditions which do not exist in reality.

At the Louvre in Paris the other week, I photographed a bearded statue with a big arm. “That’s me,” I declared to myself, that perfection visible to me beneath an imperfect form. “It’s what you are becoming,” said a voice from the future. I didn’t realize until relatively recently (the last decade or so) that I am a time traveler. I’ve often imagined my future self returning to give advice. Sometimes the advice felt unhelpful, but I took comfort that the future me cared enough to try and help. Sometimes sneering at the elder know-it-all version of myself, I resolved to do it my way. “Stick to the basics,” he said, but I clamored for the cheer of the crowd, the wow of friends and colleagues. Vanity lifting and trophy hunting were (and are) very seductive.

“Calisthenics is both the fountain of youth and the quick route to old age,” my future self advised. “I’m curious about it being the quick route to old age,” I commented. “Time flies when you have fun,” he replied, “Especially given your habit of doing things unconventionally. Don’t worry,” he regularly assures me at opportune moments: “Everything will turn out fine, but the work has to be done.”

Dan Earthquake Tree Pullup

I remember these inner conversations and revisit my younger self to reiterate the message. Sometimes I didn’t listen—I remember that too. There’s still more to do, always more to do. Each day is a new start, a bit more revealed from the block.

Winston Churchill had the right idea: “Live dangerously, take things as they come. Dread naught: all will be well.”

Dan Earthquake English Channel Swim

***

Dan Earthquake is involved in event safety and hosts winter swimming training camps for Channel Swimmers. In 2013 the Channel Swimming Association awarded him the trophy for “Greatest Feat of Endurance” for his 21hr 25 minute crossing of the English Channel. In August 2018 Dan was part of the 4 person relay team that set a new record for the Enduroman Arch to Arc triathlon between London and Paris. For more info, visit www.eqnrg.info

Filed Under: Motivation and Goals, Progressive Calisthenics Tagged With: accomplishments, calisthenics, Dan Earthquake, fat loss, goals, physique

The Pursuit of the Daily Minimum

February 6, 2018 By Dan Earthquake 13 Comments

Dan Earthquake Al Danny Kavadlo
Coach Wade regularly encourages keeping a training log.

It’s not a new idea to me: I’d had several periods of doing this over the years, but stopped completely in 2008. It was due to one of his articles that I eventually restarted counting in November 2014.

I realized that I needed to establish a value system that could be comparable over several years. Subjective input such as “felt good today” is too ambiguous to be of value to me in the future. There are all sorts of systems depending on the discipline. Cyclists, swimmers and runners often use watts expended, calories burned or distance traveled. Lifters/gym rats may use weight shifted. I decided to record sets completed (my basic set being 5), with pull ups, dips and pistols recorded as 1 per repetition. Intensity of effort could also be recorded but I generally choose not to, it being subjective. For instance on 11th November 2015 I did 131 ring pull-ups, the most I’ve ever done.

Three years of statistics show progress. I’m doing more volume – over twice as much in 2017 as 2015.

Fifteen free squats in a row in January of 2015 made my knees creak. I was doing the deck of cards for sets and dreading the pictures. Two years on and I’m doing assisted pistols with the knees much better. In late 2015 I came across a concept of establishing a daily minimum to aim for. This came from an interesting study by Matt Perryman in his book Squat Everyday – Thoughts on Overtraining and Recovery in Strength Training, which is very well thought out. I’d been overdoing it – I’d thought – as lots of things were aching. What I ended up doing after considering many things and looking at my training logs was to stop doing exhaustive sessions with rest days and transitioned into a daily routine.

In the past, I have practiced a lot of failure training, believing it was doing me good to exhaust myself completely with muscle soreness common for the following days. Injuries over the years from over enthusiasm and foolishness – vanity lifting – took its toll. That sort of training really doesn’t appeal to me anymore. Daily training with basic calisthenics wasn’t too hard to transition into. I’ll admit to getting caught up in chasing the numbers – 505 free squats continuously and 550 incline push ups gave me plenty of time to reflect on my soreness the following days.

Super-high reps have a place in training though, even if it is not always the most efficient way of training; sometimes it’s just too much fun to stop. My problem tempering my enthusiasm is solved by pursuing the daily minimum concept. Last year my total set value was 25,565. Dividing this by 365 days gives a daily average of 70. I have a “bare minimum” of 27 that I do for mobility/pre-hab everyday at both ends of the day. Studying my figures seems to suggest that 47 work sets on top of this is about optimum for me at the moment. That gives me 74 which if followed consistently will top last years total. There were days last year where I felt supercharged and did a few hundred sets. The following days were back to bare minimum and recovery seemed sluggish. The trick on the days of great enthusiasm is to stay fresh enough to be able to do the daily minimum the next day. Not as easy as it sounds.

Dan Earthquake Pull-up
Pursuing the daily minimum is a long term strategy with a lot of flexibility. I embraced the Replek concept that Karl Indreeide identified on this blog on July 21, 2015 – so much so I had to look up what it was called again. At weekends I sometimes swim or row a boat doing just the bare minimum. I count these efforts separately so this brings down the daily average. I adjust daily minimum for the rest of the month accordingly.
Eg: 20th January my total for the month was 1386.
31 days in January gives a total of 2294.
2294 – 1386 = 908
908/11 days remaining = 82.5 daily minimum.
On the 21st I did just 30 sets, then 93 on 22nd. On the 23rd I had a good day and did 174 sets. This meant the average came down to 76.4. I’m trying not to chase the numbers too much – rather I’m using them to smooth out the lumps. As I improve I’ll move the daily minimum upwards – or fill them with more challenging exercises. At the end of each month I look at the numbers and review what I’m doing. Coach Wade’s programming squares are good tools – measure what was done against what was planned – often they’re quite different.

There is nothing I do that is original. I have shelves of exercise books and twice as many that I gave away that didn’t suit my practice. I’ve trained with strongmen, powerlifters, bodybuilders, runners, triathletes, swimmers, martial artists and had the benefit of many good coaches. All of us are composites of the people we admire.

I’m 44 this year. I started doing isometrics when I was 3 – before I knew what they were. Calisthenics drills came at 7 in judo class thanks to Ted Spacey – I still do his wrestlers bridges every night. Pull-ups started at 16. Last year I did my best pull-ups ever! Best of all, it’s still fun and I only do the basics. Odd sessions with Jim L. (who does some of the CC3 drills) and PCC Steve Llewelyn remind me that I’m just scratching the surface of what is possible.

Dan Earthquake And Steve Llewellyn

***

Dan Earthquake is involved in event safety and hosts winter swimming training camps for Channel Swimmers. In 2013 the Channel Swimming Association awarded him the trophy for “Greatest Feat of Endurance” for his 21hr 25 minute crossing of the English Channel. For more info, visit http://www.danearthquake.com/

Filed Under: Motivation and Goals, Progressive Calisthenics Tagged With: calisthenics, daily workout, Dan Earthquake, progress, training log, training records

Neck Bridges, Squats and the Changing Nature of Ambition

August 18, 2015 By Dan Earthquake 31 Comments

Dan Earthquake Wrestler's Bridge

At three years old I wanted to be a wrestler. The local judo club was the focus of my ambition until I was seven and could join the class. The instructor–Ted Spacey–was a large jovial man. Among the calisthenics that he imposed upon us were neck bridges. I complained once to him that they hurt the top of my head. “Then you’re not doing enough of them,” was his reply.

Family legend puts me in the sea with my Granddad at 5 months old and I’ve always swam, mostly for leisure. Vanity lifting caused a few injuries which directed me into doing more swimming and as I found I could go further, my ambitions became more aquatic. Eventually I swam the English Channel at 39 years old. On the way to France I had a lot of time to quietly reflect upon what I wanted to do next.

A little unfinished business with a 40-mile hike was concluded nineteen months later by which time I had started watching pro wrestling again online. My wonder at the spectacle now increased by knowing what injuries feel like and having some idea what strength it takes to lift people overhead. The conditioning aspect of the sport still intrigues me. The volume of calisthenics that many of the wrestlers do is impressive. Throughout all my other activities I’ve continued to do neck bridges, and since the age of sixteen have enjoyed doing pull-ups and dips. Lately I added push-ups, leg raises and bodyweight squats (which I had largely ignored for most of my life).

Pro wrestling legend Ric Flair has spoke of doing 500 bodyweight squats and 200-250 push ups and leg raises daily for about ten years during his busiest period as NWA World Champion. Admiring his longevity & ability to take bumps into his early 60’s, I decided to see if I could get near those numbers. It hasn’t been easy.

Dan Earthquake Backyard Workout

Slow sets of five repetitions are my preference and have been my habit for nearly twenty years. I used to do these in an intense manner so as to struggle to get the fourth and fail on the fifth. This was a once a week program which fit in with an otherwise physical job and active lifestyle.

Last October I bought a copy of C-MASS, which inspired me to look at different strategies. I love that book! I decided to start as if I were a novice, using some basic strength sets multiple times a day, then do a few months of muscle building in the 15 rep range. Coach Wade posted his “Diesel 20” article in January which inspired me further to go for the 500 squats in one day.

Initially a few sets of 15 were as much as I could manage. I’d given up on my training diaries a few years ago but it was Coach Wade saying “Do it for old coach” that made me restart. I’m glad I did.  I started out by putting a set of 15 squats between other exercises and I found I could do a hundred and fifty during a session. Soon it was twenty five reps, then thirty and so on. As the reps got bigger, the sets reduced.  Some days I do five sets of a hundred. That’s not everyday–I’m not Ric Flair!

Sometimes I combine other movements using bars or benches and squat down whilst pulling on the lats as I descend. At the top I change grip and move forwards into a slow incline push up. This feels like an ideal movement to do in between sets of my favorite exercises: dips, pull-ups and push-ups.

Dan Earthquake Bodyweight Dips

Following the PCC blog is very encouraging. Recent articles of regression, simplicity, focus on the basics and the Replek concept have stimulated my imagination. Danny Kavadlo’s assertion that calisthenics is a creative discipline had me smiling and nodding in agreement.

I didn’t always realize the importance of calisthenics and in hindsight should have favored them more over the lifting in my early days. Big ambitions can distract a person from doing the right thing in many aspects of life. I’ve worked myself into a lot of dead ends. Most importantly I’ve never stopped, always finding something productive to do.

I never became a pro wrestler but I had a taste. Judo, drug-free powerlifting competitions and heats of the UK Strongest Man were as close as I ever got. I wasn’t very good at any of those things. I’m not very advanced in my calisthenics either. Rather than worry about that, however, I enjoy the experience and savor struggle.

Sometimes the small ambitions are the ones that endure to provide the most value. Impressing the judo instructor was once an ambition. I often think of Ted Spacey when I do wrestlers bridges and it always makes me smile. Two years ago I realized that my head had stopped hurting. I guess I’m finally doing enough of them now.

Dan Earthquake English Channel Swim

****

Dan Earthquake is involved in event safety and hosts winter swimming training camps for Channel Swimmers. In 2013 the Channel Swimming Association awarded him the trophy for “Greatest Feat of Endurance” for his 21hr 25 minute crossing of the English Channel.

Filed Under: Motivation and Goals, Progressive Calisthenics Tagged With: bodyweight exercise, C-Mass, calisthenics, Dan Earthquake, extremely high rep training, motivation, push-ups, squats, training

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