You made a post not all that long ago that I’ve been trying to find and I haven’t been able to so far. It was regarding a body weight program that you had postpartum women doing. I believe one of them was your sister or sister-in-law. I’m not new to lifting at all but you hang out the most in here so thought it was my best shot. I will say that I have never done body weight stuff before though, other than push ups and chip up sort of movements.
I’m T-minus five weeks now and would like to start up again ASAP afterwards but I’m a little older and have some joint issues and was thinking that body weight was the way to go at first.
Do you remember that post at all? I’d like to take another look at it. I really did try going through your posts to try to find it but have been unable to so far. If you don’t recall, it’s not a big deal. Just thought maybe I could jog your memory.
Thank you kindly, sir.
You made a post not all that long ago that I’ve been trying to find and I haven’t been able to so far. It was regarding a body weight program that you had postpartum women doing. I believe one of them was your sister or sister-in-law.
Do you remember that post at all?[/quote]
Ha, I gotcha. That was actually my sister, whose little guy/my first nephew is now walking at 11 months. She just did my basic bodyweight routine.
Full disclosure though, she did it on her own (she’s in FLA, I’m in NY) and it wasn’t as though she were a client I supervised throughout, so I’m not 100% clear on her results. She basically told me, “Hey, I saw you write about this and I’m doing it. I like it.”
3 Days a Week
A) Squat 2x12-15 (feet flat on the ground through each rep)
B) Push-up 2x12-15 (legs straight, never knees on the floor. Elevate hands if needed)
C) Alternating lunge 2x10-15 per leg
D) Neutral-grip pull-up (assisted if needed) or horizontal “fat-man” row 2x12-15
E) Plank 2x15-count
F) Burpee 2x12-15 (4-count movement. No jump needed.)
As far as I remember, I never actually intended, or specifically advised, for it to be used post-partum. But I do regularly recommend it to teens/younger kids and some adults (depending on the level of decondition) as an introduction to structured training.
Sir? Only Kevin Smith can call me sir. I’ll answer just fine to Chris, or even just Colucci.
He’s walking now? Oh geesh, here’s where the fun begins. lol Congrats on the little man. I’m sure you’re proud of him and your sister.
I suppose maybe it wasn’t specifically for post-partum that you had mentioned but I remember you saying it was someone who had just had a baby. The only real results that I’m after is just to nudge myself back into lifting when my joints are okay to do so. If I don’t have something to do, I will likely do something stupid like trying to pull 285 a week out of the hospital and wonder why my hip popped out of its socket.
Thank you so much for posting that again. Chris.
Kevin Smith? Now you’re speaking my language.
The only real results that I’m after is just to nudge myself back into lifting when my joints are okay to do so. If I don’t have something to do, I will likely do something stupid like trying to pull 285 a week out of the hospital and wonder why my hip popped out of its socket.[/quote]
I hear ya. I don’t have a ton of experience with post-baby training, but It’s definitely a transition depending on how active you’ve been during pregnancy. I think the bodyweight plan might work to at least get you back into some kind of routine, as long as you’re healthy enough to handle the moves and watch the ROM on things like the squats, lunges, and burpees.
And hey, since we all know that one part of successful goal-setting is placing a finite time on things, don’t forget about the Check-In thread that’ll be up in February. August’s went well enough, I’m hoping folks dig the 6-month follow-up.
No prob at all. Always glad to help.
You have no idea. Clerks 2 is on par with Aliens and The Godfather 2, as sequels that surpass the original.
For sure I can agree with that. My routine was mostly the same for the first maybe half of my pregnancy (bench, squats, OH press and deadlifts with a fair bit of accessory stuff - please read as westside inspired). Then, reality set in and some modifications had to take place. What had the most effect on me was my joints. Having Osteoarthritis in your hip and knees, combined with everything becoming more lax, I had to be careful. For the last half, it was do what you can and play it by ear. Slowing down is just not me either. Tough pill to swallow.
I loved the check in thread! Such a good idea! There would have to be a discussion with my husband as far as to my participation goes but we will see. Having a goal or deadline is definitely a motivator. I know that my husband keeps making jokes about - it’s only 4.5 weeks to boot camp. In a totally supportive way.
I am going to try the body weight stuff though until I feel like I can handle some weight. I’ve got a 25 and 35# kettlebell to ease the transition also.
I’m just rambling now, Chris, but thank you again.
You’re such a huge movie buff, I’m impressed! lol
I watch this video when I’m feeling down about training. Its called the adventures of post-partum Maya.
Here’s her blog.
Wow, thank you for that, seriously. Maya is badass. That was just what I needed to see, and I watched it four times in a row. What the heck was that movement she does at the end that I could only describe as maybe a traveling jump squat with weight on the bar? Truly awesome, thanks for sharing. If you have anything else like that, please post.
The blog is hysterical too. I mean, who couldn’t laugh just reading the title?
Excellent stuff, jjackkrash. Made my day.
Jackie, no problem, I love that video. I’m not sure what those moving jump squats are called, broad-jump squats maybe? Anyway, I did some of those during the switching phase of Smolov and they made me feel like a badass. Hehe. Anyway, good luck, I’m sure you will kick ass getting back into it when the time comes.
Thank you for the positive vibes! I love that and kicking ass is my middle name. It’s more the waiting that’s killing me now.