Currently have no gym access due to staying in an isolated area for the next 6 weeks. Any idea on a solid calisthenics protocol (there’s an area with dip and pull up bars near me) to maintain or even build some strength and mass when I’m up here?
Last month I asked about the Elite Gas Tank Protocol—specifically, I mentioned being able to hold ~700 watts but feeling completely wrecked afterward (nausea, lying down during rest), even though my heart rate stayed around 170 bpm and didn’t hit my usual max. You suggested the limiter might be muscular endurance or power rather than heart/lung output.
New question for June:
Do you have an example of how to structure a repeat-style session on the assault bike or rower to address that kind of limitation? (Interval duration, rest periods, sets/reps?) Also, how should I progress these sessions over time, and how do I know when I'm ready to transition back to the full Elite Gas Tank Protocol?
I’ve been dealing with full-body stiffness, muscle pain, and cramping for over 2 weeks now. It’s not regular post-workout soreness - more like built-up tension, especially after switching from a year of PPL to your new (lethal haha) plan.
The worst tightness is in my lats, which makes lifting and boxing (amateur) training really tough since my whole body feels locked up. I only managed a few sessions before it escalated. I literally feel pain when I try to stretch my lats. Other muscles just feel sore - like I trained yesterday - but in reality, I’ve been resting for the past 2 weeks after only 2 weeks of the new plan.
Do you think this is from the sudden training switch or lack of proper recovery?
Also, how can I work on becoming more flexible and less stiff overall? Would you recommend stretching or something else for now?
For context, I’m 18yo and was already super stiff and in pain for a while before this - I just kept training through it until it got worse.
Hello Jack,
Currently have no gym access due to staying in an isolated area for the next 6 weeks. Any idea on a solid calisthenics protocol (there’s an area with dip and pull up bars near me) to maintain or even build some strength and mass when I’m up here?
Thank you man!
Hey Jack!
Last month I asked about the Elite Gas Tank Protocol—specifically, I mentioned being able to hold ~700 watts but feeling completely wrecked afterward (nausea, lying down during rest), even though my heart rate stayed around 170 bpm and didn’t hit my usual max. You suggested the limiter might be muscular endurance or power rather than heart/lung output.
New question for June:
Do you have an example of how to structure a repeat-style session on the assault bike or rower to address that kind of limitation? (Interval duration, rest periods, sets/reps?) Also, how should I progress these sessions over time, and how do I know when I'm ready to transition back to the full Elite Gas Tank Protocol?
How often should we test are ‘lethal standards’ /1 rep maxes?
Hey Jack,
I’ve been dealing with full-body stiffness, muscle pain, and cramping for over 2 weeks now. It’s not regular post-workout soreness - more like built-up tension, especially after switching from a year of PPL to your new (lethal haha) plan.
The worst tightness is in my lats, which makes lifting and boxing (amateur) training really tough since my whole body feels locked up. I only managed a few sessions before it escalated. I literally feel pain when I try to stretch my lats. Other muscles just feel sore - like I trained yesterday - but in reality, I’ve been resting for the past 2 weeks after only 2 weeks of the new plan.
Do you think this is from the sudden training switch or lack of proper recovery?
Also, how can I work on becoming more flexible and less stiff overall? Would you recommend stretching or something else for now?
For context, I’m 18yo and was already super stiff and in pain for a while before this - I just kept training through it until it got worse.