It looks like my old plan (essentially: doing lots and lots of pushups) isn't as good as I had initially thought. Endurance has always been my strength (no pun intended). But strength hasn't!
It is my opinion that going to the gym and working on isolated muscles sucks: It's pointless to have huge biceps when you really suck at doing real stuff (ask your creatine-enhanced friend to do some upside-down pushups). For endurance sports, excess bulk needlessly decreases performance.
The challenge for me is to devise a program that does not involve excessively heavy lifting, and inconvenient gym-going. Anyway, it seems to me that the key to ''getting'' (more) fit, as opposed to ''looking'' fit is body weight exercises. Therefore, I am continually trying to devise a really simple morning workout plan for myself. I'll begin with an unsorted list of good exercises:
= Exercises =
== Push ups ==
=== Hindu ===
- Start with your hands on the floor, shoulder-width apart.
- Your feet are on the floor (no knees) and your legs are wider than shoulder-width apart.
- Starting position is butt in the air, head looking back to your heels.
- Bend your elbows and lower your body in a circular arc, until your arms are straight. Your chest is up and your hips are almost touching the ground.
- Look to the ceiling. Exhale.
- Push back toward your heels once again. Straightening your arms and stretching your legs, as in #3.
== Dumbbells ==
- Hammer Curls (heavy)
- Reverse Curls (light)
- Fly (light)
== Bar ==
- One-arm hangs
= References =
- [http://ronjones.org/Coach&Train/ExercisePhotos/MatrixWorkouts/ Ron Jones] has a wonderful webpage with a ''lot'' of information on body weight exercises. Highly recommended!
- ''The Naked Warrior'' by Pavel Tsatsouline
- ''Combat Conditioning'' by Matt Furey
* http://www.dragondoor.com articles and forums.