that is all super helpful, yes. thank you.
cool np!
when you say "controlled tempo" do you mean like on a count? for example 2:1:2 eccentric:bottom:concentric? or do you just mean under control and for volume. i remember you doing hundreds of lunges in a row back in the day, do you think that built strength?
ya just under control for volume. I definitely think those lunges were capable of putting some mass on & improving strength, my legs were ridiculously swole after every session. I remember them being particularly snappy after I recovered from those sessions. AND I remember just out of nowhere, wanting to jump off one leg. I remember attributing that sensation of wanting to SLRVJ at the time, to those high volume walking lunges.
I started to get into them again a few months ago but they made me sore for 7+ days... hehe. My body just hates sustained tension right now and I don't even feel like doing it. I do think about incorporating them eventually but, i'll wait a little longer before I re-consider experimenting with that.
so ya I definitely found them very effective at giving my legs alot of "pop" and making them feel crazy strong.
one thing i love about the rower is that it's so easily measurable. still kind of not sure what kind of goals i could set for calisthenics. although i just remembered that gymnastics are a thing, so i could have goals be around doing a handstand, doing a planche, doing flat-footed pistols, etc. jump rope goals are easy: build up to 10 minutes continuous, then 20, then 30. build up to 50 double unders, then 100, then 200. learn criss-cross double unders, then create a jump rope kata and improve time (e.g. 100 skips, 20 double unders, 100 skips, 20 criss-cross single-unders, 100 skips, 20 double unders, 100 skips, 10 criss-cross double-unders, 100 skips).
ya the jump rope stuff is easy and very fun.. for calisthenics I think the measureables are like you said -> mastering new/more difficult positions and sets/reps. I personally don't like turning that stuff into a "cardio style workout" like I mentioned above.. If we are able to focus more on each movement and recover properly, calisthenics can be a great strength training tool.
gonna go do warm up + reactive + strength now.
kewl!
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