When I wrote “I Don’t Want to Train Anymore” I said I’d stick with bodyweight work and Sled Drags for a month or so and guess what? I did, and that leads me to telling you the story of Old Man Conjugate: Ankle Drags and Weight Vest GPP today.
I am surprised that I actually took my own advice and stuck to something I hate for a month, but it has been good for me. I’m in better shape (GPP) and I feel better overall. I still don’t want to train HARD, but it is coming back. I also realized that I need GPP more than I need things that will break me.
I also found that adding too much weight to sled jacked up my hip, so I added time.
After that, I added in Ankle Drags.
Finally, I added a weight vest.
And, it’s working well. I’ve made my training harder, improved my GPP substantially and I am addressing a severe weak point-my hips.
As we discuss Old Man Conjugate: Ankle Drags and Weight Vest GPP, let’s go over the Weight Vest first.
I’ve used weight vests since the early 90’s in my training. I stopped a lot of the time because they just suck. Typically they shift and slide all over the place making it suck worse, so I stopped. At the range, I realized that my plate carrier does not shift or slide at all, so I decided to use one. I grabbed a low end one (I'm NOT brining my Shellback Tactical carrier to the gym) and added two 10 pound steel plates to it and lo and behold, it stay put.
I’ve been wearing it while dragging the sled and the added weight makes it harder but does not hurt my hips.
Winner.
And I keep it on for bodyweight exercises like Inverted Rows, Pushups, Pullups and Back Raises. It is a super easy way to add resistance without any effort. It’s staying in.
Next up in the explanation of Old Man Conjugate: Ankle Drags and Weight Vest GPP is Ankle Drags.
Ankle Drags with a sled build the shit out of the hips and glutes with minimal negative issues. I keep them light (8-12 kg. kettlebells) but will add weight slowly after adding time.
Ankle Drags also are a GREAT pre-hab/rehab tool. I’m getting a lot of low impact work on my hip flexors, rectus femoris and glutes with no strain or post training soreness.
In the video I will show you how to use a Spud Inc. Upper Body Sled Strap to Ankle Drag if you don’t have Ankle Cuffs or a Spud Inc. Ankle strap. I had one, but can’t find it!
When adding in Sled Drags and Ankle Drags, start light and shoot for time. Say, 15-20 minutes. I found that for me and my issues, adding time worked better than heavy weight.
I started with about 15 minutes on the sled with 25 pounds and added time until I got to 25. Then I dropped to 15 minutes with 45 pounds.
When that was easier, I went back to 15 minutes on the sled and added in Ankle Drags for 10 minutes.
I’ll keep this process up until I am at 20 minutes of each three times a week and finish with some lifting.
That will consist of bodybuilding style upper body work and bodyweight work with the vest.
Hopefully I’ll have that burning desire to train again, but will be smart enough to keep doing this. So, in the spirit of Old Man Conjugate, evaluate your own needs and find what you can do. Don’t skip training.
PS:
If you are in the Boston area THIS weekend, we are hosting our annual charity truck pull.
The Big Rig Charity Gig is Saturday August 13, 2022 from 12:00 pm -2:00 pm at 100 Exchange Street, Malden Ma.
100% of the money we raised at the event will go to two local charities:
- The Claddagh Fund
- Bread of Life Malden
Spectators are free, and you can make a donation if you like.
Link to pull a truck if you want to try it out is in my Instagram bio @tpsmalden.
See you there.
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Vincere vel mori
C.J. Murphy
August 11, 2022
