If only I could do these exercises at all . . .
Power by Pavel: A Maxercist One Repetition Airport Workouthttp://www.powerbypavel.com/
"Here is a very effective, brief, intense exercise
routine when time is short, energy is low or a
'shake up' is needed in one's normal routine. It is
maximal muscle loading using prolonged rep speed.
This type of non-inertial training is brutal and
takes a lot of discipline in movement control,
balance, and breath control. The good thing is that
it's over fairly quickly and doesn't require another
"Starting at the top of the pistol, lower slowly
while watching the second hand on a clock. I use a
large wall clock with a second sweep hand that is
easy to see. As you lower yourself, do not 'ratchet'
by stopping and starting. Make the decent very slow;
a smooth flow that takes 30 sec.
"At the bottom, pause and slowly begin to reverse
the movement without jerking or lurching. This
transition should be approximately 5 sec long. Now
rise back up in the same non-segmented, smooth flow
in 30 sec.
"At the top do not completely lockout, but keep the
knee flexed about 15 degrees. Now begin the decent
again, smoothly lowering in 30 sec and hold the
bottom for another few seconds. Sit on the floor and
unload. Repeat for the other leg.
"The breathing gets wild and there tends to be a bit
of a panic when the muscle tension gets painful.
Control the breathing with smooth nasal breaths and
slow exhales through the mouth. Learning to breathe
calmly under extreme muscle tension is very valuable
to fighters, grapplers in particular.
"If you have not worked up to a free standing pistol
yet, you can hold on to a railing or a pole to
unweigh yourself by aiding with the arms. This will
also take the balance element out of it and make it
much easier to master.
"To complete the workout, apply the same technique
to the one arm pushup. Very brutal! 30 sec down,
pause, reverse slowly, 30 sec up, 30 sec down, pause
at the bottom. That pretty much gets the arms,
chest, front shoulders and triceps.
"For the upper body pulling muscles, the lats, the
rear delts, the biceps, the forearms, and the grip,
perform a one-arm body weight row. They can be done
from a suspended rope/chain with a handle or fixed
rail or bar that is about waist height. Do not allow
the body to twist on the rows and pull up until the
thumb touches the chest. You will in all likelihood
need to bend the legs and keep the feet flat on the
floor. Use the same 90 sec protocol as before. The
90 sec row is much tougher than it may appear.
"This a great quick workout that can be done in
under 15 minutes almost anywhere. I did this at the
airport while my plane was delayed. I used the
family restroom, locked the door and went to work. I
used the handicapped rail for the one-arm rows. It's
brief but will kick your butt! You will feel those
pistols for a day or two afterward."