Image 1 of 1
UNLEADED CONDITIONING: WHOLE HOG—Block 2
Old Man Math
Age: 59
Training Time: 28:14.
Desserts Eaten Yesterday: x’s 2, Lunch & Supper.
Deeper Math
BLOCK 2 ADDENDUMS
· Block 2 replaces Days 2 & 5 of Block 1.
· I repeat—Drop everything on those 2 days.
· Also—Drop the last Exercise from Days 1 & 3.
· Rest Protocols WILL NOT APPLY ON YOUR NEWLY ADDED Block 2 Days.
· There are 2 periods of a mere 10-seconds of rest.
· That’s it.
· Beyond these 2 10-second “rests” all else is one continuous cycle of motion.
· THIS is how we build Abdominal, Thigh/Hip, Calves [Gastrocnemius, Soleus, & Anterior Tibialis] Strength & Stamina with Zero Weight.
· The Burn starts almost immediately and remains until Block 2 days are done.
BLOCK 2 MATHEMATICS
· The Abdominal Section of Block 2 takes an average of 6 minutes & 58 seconds.
· The Thighs/Hips portion an average of 14:08
· The Lower Leg/Calf/Footwork/Ankle Stability Portion an average of 7:08.
· For a total Training Time of 28:14.
· Sub 30-Minute Training Time Guaranteed.
· Even Better—If one is not a Combat Athlete looking for Footwork Stability one could easily excise the Lower Leg Portion of the Training Day for a Total Training Time of 21:06.
· No worries about forgoing the Lower Leg work—the Unilateral Thigh/Hip Work takes care of calves and stability just fine.
· The Lower Leg Adjunct is for those Combat Athletes looking for that extra “Oomph” in footwork speed or staving off toeholds.
· We must also factor in that removing the last exercises of Block 1 Days 1 & 3 reduces overall weekly training time.
· Yeah, I’m obsessed with the numbers. Corralling empirical results gives the right balance of stimulus and staving off fatigue and leading to sustainability.
· The Abdominal Portion has 5 exercises.
· The Thighs/Hips Portion has 6.
· The Optional Lower Leg Portion has 5.
GEAR REQUIRED
· You, a step or 8” section of 2x4, a plyo box or chair [no worries, no jumping involved at this stage] and a single dumbbell…
· Yeah, I said zero weight, but on this single exercise the dumbbell is ridiculously light—so, there ya go.
THE PREMISE & THE CHALLENGE
· Think you need heavy weight to wake those legs up?
· Think you need high reps of Hindu Squats to build stamina?
· Think again, think for yourself, give Block 2 a Go and see for yourself.
· That will be 1 month of 2 sessions per week and at the end I think you’ll be pleasantly surprised and impressed with yourself.
More info on Unleaded Conditioning: https://indigenousability.blogspot.com/2025/05/unleaded-conditioning-whole-hog-by-mark.html
Old Man Math
Age: 59
Training Time: 28:14.
Desserts Eaten Yesterday: x’s 2, Lunch & Supper.
Deeper Math
BLOCK 2 ADDENDUMS
· Block 2 replaces Days 2 & 5 of Block 1.
· I repeat—Drop everything on those 2 days.
· Also—Drop the last Exercise from Days 1 & 3.
· Rest Protocols WILL NOT APPLY ON YOUR NEWLY ADDED Block 2 Days.
· There are 2 periods of a mere 10-seconds of rest.
· That’s it.
· Beyond these 2 10-second “rests” all else is one continuous cycle of motion.
· THIS is how we build Abdominal, Thigh/Hip, Calves [Gastrocnemius, Soleus, & Anterior Tibialis] Strength & Stamina with Zero Weight.
· The Burn starts almost immediately and remains until Block 2 days are done.
BLOCK 2 MATHEMATICS
· The Abdominal Section of Block 2 takes an average of 6 minutes & 58 seconds.
· The Thighs/Hips portion an average of 14:08
· The Lower Leg/Calf/Footwork/Ankle Stability Portion an average of 7:08.
· For a total Training Time of 28:14.
· Sub 30-Minute Training Time Guaranteed.
· Even Better—If one is not a Combat Athlete looking for Footwork Stability one could easily excise the Lower Leg Portion of the Training Day for a Total Training Time of 21:06.
· No worries about forgoing the Lower Leg work—the Unilateral Thigh/Hip Work takes care of calves and stability just fine.
· The Lower Leg Adjunct is for those Combat Athletes looking for that extra “Oomph” in footwork speed or staving off toeholds.
· We must also factor in that removing the last exercises of Block 1 Days 1 & 3 reduces overall weekly training time.
· Yeah, I’m obsessed with the numbers. Corralling empirical results gives the right balance of stimulus and staving off fatigue and leading to sustainability.
· The Abdominal Portion has 5 exercises.
· The Thighs/Hips Portion has 6.
· The Optional Lower Leg Portion has 5.
GEAR REQUIRED
· You, a step or 8” section of 2x4, a plyo box or chair [no worries, no jumping involved at this stage] and a single dumbbell…
· Yeah, I said zero weight, but on this single exercise the dumbbell is ridiculously light—so, there ya go.
THE PREMISE & THE CHALLENGE
· Think you need heavy weight to wake those legs up?
· Think you need high reps of Hindu Squats to build stamina?
· Think again, think for yourself, give Block 2 a Go and see for yourself.
· That will be 1 month of 2 sessions per week and at the end I think you’ll be pleasantly surprised and impressed with yourself.
More info on Unleaded Conditioning: https://indigenousability.blogspot.com/2025/05/unleaded-conditioning-whole-hog-by-mark.html