Strength Protocol / Popular Questions

Collapse
X
Collapse
  • Filter
  • Time
  • Show
Clear All
new posts

    Strength Protocol / Popular Questions

    Below you will find answers to popular questions (so far) about the Strength Protocol Program.

    How to go from one exercises to the next.
    Unlike other DAREBEE programs, the Strength Protocol is not based on circuit training. Each exercise is executed individually before you move on to the next one. So, for example, on day one Level I you do:

    5 Wide Grip Push-Ups
    20 second rest
    5 Wide Grip Push-Ups
    20 second rest
    5 Wide Grip Push-Ups
    2 minute rest and move on to the next exercise:

    5 Classic Grip Push-Ups
    20 second rest
    5 Classic Grip Push-Ups
    20 second rest
    5 Classic Grip Push-Ups
    2 minute rest and move on to the next exercise:

    5 Close Grip Push-Ups
    20 second rest
    5 Close Grip Push-Ups
    20 second rest
    5 Close Grip Push-Ups
    2 minute rest and move on to the next exercise:

    5 Tricep Extensions
    20 second rest
    5 Tricep Extensions
    20 second rest
    5 Tricep Extensions
    2 minute rest and move on to the next exercise

    10 Get-Ups
    20 second rest
    10 Get-Ups
    20 second rest
    10 Get-Ups
    2 minute rest and move on to the next exercise

    10 Tricep Dips
    20 second rest
    10 Tricep Dips
    20 second rest
    10 Tricep Dips
    workout complete.

    What if I can't do L-sits or Shrimp Squats?
    It takes practice. Your goal is to do it the best way you can and go as low as possible each time. Hold on to something when you do it, like a chair or a rail - it'll be much easier to tart with.


    What are Roll-Ups and how to do them.
    Try to do it the best you can, the goal is to get your feet off the floor.


    What are 3-Point Push-ups, how to do them, and how to count each rep.
    Each push-up is one rep, so the whole thing is = 2 reps.



    Reverse Grip Push-Up




    How to do Pop-Ups (day11)
    Note: minus the vertical jump, you don't need to do that.


    to be continued.

    #2
    That's an excellent idea, neilarey - thanks a lot!


    Two additional comments, if I may:

    - when I look at the video of the 3-point push-ups, I can actually see 3 push-ups: a "regular" one, a 2nd one with the left hand up and the right one down, and a 3rd one with the right hand up and the left one down. Why does that count as 2 reps and not 3?

    - I've seen videos of Cossack squats on Youtube. Are they exactly the same as deep side lunges with your toes up, or is there something I'm missing?

    Comment


      #3
      Redline the change in the middle, when you come back to the starting position doesn't count as a rep (you don't do a push-up in the middle), only the actual push-ups count.

      And the Cossack squats, yes, pretty much. You just have to make sure you come up all the way. When we do side to side lunges with toes up it's open to interpretations, most of the time it's a smooth motion from side to side. With Cossack Squats it's like with the 3-point push-ups, there is a stop point in the middle.

      I hope this makes sense and helps

      Comment


        #4
        Oh, crap. I just finished day five and I've been doing them all wrong. Should I start again or just keep going?

        Comment


          #5
          And what about the days with the FINISH workout? Like day 2 and 10 for examples. Do we do 5 sets of 40 bicep curls/5 sets of pull-ups to failure or do we just do them once?

          Comment


            #6
            neilarey just curious,
            day 9 - roll ups exercise the same name with this http://darebee.com/exercises/roll-ups.html but different with this movement http://darebee.com/hive/news/251699-...630#post256630 ?

            Comment


              #7
              neilarey the program looks fun, going to start it today
              but just a question: I see day 27 having 20 pistol squats- if i can't do anywhere near that right now should i still attempt it? (i can do the upper body stuff well, and a few pistols but only around 5-6 on each leg)
              The program at the beginning doesn't have anything near pistols(i can do all that stuff) , so is it intended to take me to 20 pistols?

              Thanks! (and the program looks epic, can't say it enough!)

              Comment


                #8
                kematian we try to give less known exercises more descriptive names so you can understand them better. Inconsistencies do happen sometimes in the naming for various reasons (different people put them together, now enough space on the poster etc). We try to fix those as we go along.

                Comment


                  #9
                  Awesomelyupgrading with every advanced exercise you do what you can With Pistol Squats (and shrimp squats) you have two options:

                  a) just go as low as you can, it doesn't have to be perfect - technique comes to you with time and practice.
                  b) hold on to something like a rail or a chair for support (each time) - until you get better.

                  I hope this helps!

                  Comment


                    #10
                    Can someone clarify how to complete a proper reverse push-up please? I've been taken it that I switch my hand position from 12 to 6 and try to keep the elbows in as tight as possible when I go down and push back up (I find it hard enough to keep them in tight when I'm doing ordinary push-ups) find that it appears to work my forearm rather than bicep doing this

                    Comment


                      #11
                      Ok I've just seen the video added, thanks was doing it correctly just finding it hard to do

                      Comment


                        #12
                        neilarey - perhaps making this thread "stick" to the top of the Help Desk section could help. Questions regarding SP keep coming, and this thread keeps going down the list.

                        Comment


                          #13
                          What about bridge extensions?

                          Comment


                            #14
                            I am also wondering about the bridge extensions. Should we pass by the 3 stages on each rep and hold the last one for 10 sec? So at the end we hold for 200 sec intotal for each set?

                            Thank you

                            Comment


                              #15
                              I just did Day 10 and those Bridge Extensions were a challenge. I was wondering why they were so painful to my upper shins .... ? It felt like the bones were being twisted wrong ...

                              Any thoughts on thar?

                              Comment

                              Working...
                              X