Ideal physical culture program

[Aglifter]

Kind of pairing with the earlier thread about a concealed-pistol based martial art.

A) Yoga
B) Barefoot running and swimming, if possible.
C) "Low Impact" gymnastics (essentially, eliminate "sticking" landings)
D) Strongman implement work
E) The actual martial arts bit

Essentially, I think you'd want to introduce A-C, and weapon training, in youth, along with things like lacrosse, baseball, soccer, etc.

The strongman stuff cannot really be pushed too hard until the growth plates harden between 18 and 25, usually - but technique and lighter weights can be introduced.

[Aglifter]

I've been thinking about goals for a "reasonable" fitness state:

24 minute 3 mile time.
100% bodyweight overhead press
150% deadlift/squat, etc.

These aren't "great" metrics, but simply ones which I think should be attainable, and reasonable for much of the population.

[blackeagle603]

What no pullups or handstand pushups?

[JAG2955]

I've been thinking about goals for a "reasonable" fitness state:

24 minute 3 mile time.
100% bodyweight overhead press
150% deadlift/squat, etc.

These aren't "great" metrics, but simply ones which I think should be attainable, and reasonable for much of the population.

I consider myself to be in pretty damn good shape (great shape in the summer when my work hours are better), and I think that you're pushing it for a lot of the population. For me, 24 minutes is a piece of cake, and so is the deadlift. The squat is what I consider "a lot", but it's doable. I think that you're really pushing it on the overhead press, unless it's not a strict press. I sure as hell can't strict shoulder press my bodyweight, but I can do it with a push press or a jerk.

I'd say that "reasonable", being attainable for 90% of the healthy population (any gender) would be:

28 minute 3 mile
65% bodyweight strict shoulder press
125% deadlift and squat

[Aglifter]

Handstand push ups are great - and, really, the same, roughly, as a bodyweight OHP - certainly, more a co-ordination issue, than a strength one if you can deadlift/squat 150% bodyweight.

I'm not trying to start anything, Jag - but those percentages are pretty low, even for a heavyweight. (The heavier the person, the greater the percentage of their body is skeleton and internal organ, so its harder to lift a great percentage - EG, a world-record 114 will deadlift/squat ~430, but a world record 400# will, maybe, squat ~1100.)

[JAG2955]

Handstand push ups are great - and, really, the same, roughly, as a bodyweight OHP - certainly, more a co-ordination issue, than a strength one if you can deadlift/squat 150% bodyweight.

I'm not trying to start anything, Jag - but those percentages are pretty low, even for a heavyweight. (The heavier the person, the greater the percentage of their body is skeleton and internal organ, so its harder to lift a great percentage - EG, a world-record 114 will deadlift/squat ~430, but a world record 400# will, maybe, squat ~1100.)

Dude, trust me, I'm not offended. I'm not a powerlifter. Considering that for the vast majority of my life, I would have said "I'm a runner", I'm very pleased with where I'm at. I think that you're going to find a very low percentage of the population that can hit your "reasonable" goals. It's pretty easy for a teenager to run a 24 minute 3 mile. My fastest PFT ever was 18:50 for 3 miles. I remember that day, because it was hot as hell. I weighed 165. Now I weigh 215, and my last PFT was 20:20. I can shoulder press 165 (strict) now. I probably would have been lucky to press 115 back then.

It's difficult to hit your "reasonable" run wicket while still hitting the weights. I've got a sample set of a large number of what is probably considered some of the "fittest" group of people on Earth (USMC).

Most can't hit that 24 minute 3 mile, especially over the age of 23. They don't have a prayer at the strength portion.
I only know a handful that can do the 3 weighted portions. Even less can do 2 out of the 3. I know one guy that can meet your standards. He's leaps and bounds ahead of everyone else. (He also runs barefoot, because he grew up in Belize)

[Aglifter]

OK - I'll take your word for a 3 mile time - it was just a SWAG on my part.

I think the lifts are either due to form imperfections, or a lack of tendon and ligament strength, which weightlifters would develop.

A 300# deadlift or squat for a 200# man really isn't much.

[JAG2955]

OK - I'll take your word for a 3 mile time - it was just a SWAG on my part.

I think the lifts are either due to form imperfections, or a lack of tendon and ligament strength, which weightlifters would develop.

A 300# deadlift or squat for a 200# man really isn't much.

It's really not, but you'd be surprised how many people can't do it. (Which is why I like to ask my Marines to deadlift with me. )

[Jericho941]

You can tell I've been in a weird part of the Internet when I see this thread title and instantly think it's going to have something to do with gender identity.

[Termite]

If you can swim across the Mississippi River at Baton Rouge in April, with no swim fins, pfd, or BC vest, you are.........

a. In excellent physical shape, and...
b. a fantastically skilled swimmer, and...
c. either somewhat crazy, or just don't give a shit about dying.