Old School: Iron and Leather

By Wild Hunt Conditioning

 Wild Hunt Info:
-Website: https://wildhuntconditioning.myshopify.com/

-THUG LIFE: The 500 Mile Ultramarathon Story:

https://youtu.be/NmOgcSEIcQU?si=YrG7bAE7Za-UmpBT

-Full NOMAD Functional Running Program:

https://wildhuntconditioning.myshopify.com/products/nomad-functional-ru
nning-program

-Hook-ups on GEAR and SUPPLEMENTS I use:

•Vivo Barefoot (use code: WILDHUNT10 to get my discount):

http://www.awin1.com/cread.php?awinmid=7789&awinaffid=1455996

•Boots: @bearfootshoes (use code: WILDHUNT to get my discount)

http://shrsl.com/2cug2-2tzw-1afo2

•Skratch Labs Hydration (use code: WILDHUNT20 to get my discount):

https://www.skratchlabs.com

-Youtube: https://youtube.com/channel/UCTgBjdLR9VFgNsidVdBVdng

-Instagram:
https://www.instagram.com/wildhuntconditioning/?igshid=YmMyMTA2M2Y=

-TikTok:
https://www.tiktok.com/@wildhuntconditioning?_t=8cJYUgWI6xS&_r=1

-All Links: https://wildhuntconditioning.myshopify.com/pages/links

-Wild Hunt History Library:

https://wildhuntconditioning.myshopify.com/pages/history

-My Book: ‘A History of Physical Fitness’:

https://www.amazon.com/History-Physical-Fitness-James-Pieratt/dp/B0C1J2M
JWR

-The Functional Strength Oracle. Consult her here:

https://wildhuntconditioning.myshopify.com/pages/links

FREE Wild Hunt Training Library:

https://wildhuntconditioning.myshopify.com/collections/free-training-lib
rary
INTRO:
Old school fighters were some of the toughest, strongest and grittiest men in
history. Their training, skills and battles were nothing short of legendary. Old
School Fighter Strength. Rocky Marciano’s right hand is described as “the most
devastating weapon to ever enter the ring” while the speed and movement of
Muhammad Ali were nothing short of supernatural. These men did not put their
faith in bodybuilding routines, fad diets or fancy fitness trends. Their strength
and endurance was born from hard training, functional exercise, calisthenics
and roadwork. Their recovery came from steak, vegetables, active recovery and
long nights of quality sleep. These men did the REAL work, and the result was
devastating power, rattlesnake speed, endless endurance, masculine bodies and
iron minds.

For a complete meal plan and in-depth breakdown of nutrition can be found here:
Wild Fire Nutrition Guide and Meal Plan – Wildhuntconditioning

TIPS:
-Take extra rest days if you need them. Just make sure you actually need them.
-All exercises are to be conducted with the strictest form throughout the full
range of motion. No partial reps, swinging or kipping. Do the work.
-If you have difficulty completing a day of this program, break it up into
multiple smaller sessions throughout the day. Whether due to schedule
constraints, or simply due to difficulty, this can be very helpful.
-Dictate your own rest periods. As you progress, seek to shorten them.
-It is not uncommon to experience joint soreness or tendonitis with high volume
training. If you experience this, control the inflammation and figure out which
exercises are triggering it. Utilize the following substitutions:

Push-Up Substitutions:
-Isometric Wall Push: stand facing a sturdy wall. Place both hands flat against
the wall at push-up width, with arms bent at 90 degrees and feet planted solidly.
From this position, push against the wall as if you were trying to push it over:
replace each set of push-ups with a 10 second push at 95% intensity.
-Isometric Push-Up Plank: assume push-up position. Lower yourself until your
arms are bent at 90 degrees. Replace each set with a hold to failure.

Squat Substitutions:
-Horse Stance: squat 3/4 the way down, then hold. Replace each set of squats with a
30-120 second hold. -Wall Sit: drop into a squat, legs bent at 90 degrees, with
back resting against the wall. Replace each set of squats with a hold to failure.

Pull-Up Substitutions:
-Dead Hang: hang from bar, engaging shoulder and back muscles. Try to squeeze the
bar hard enough to leave a handprint in the iron. Replace each set of pull-ups
with a hold to failure.

Dip Substitutions:
-Dip Hold: assume dip position. Lower yourself into the dip until your arms are
bent at 90 degrees. Replace each set of dips with a hold for max time.

ADDITIONAL ROUTINES:
Deck of Pain: Take a deck of playing cards and start drawing cards from the top.
The suit determines the exercise you’re doing and determines the number of reps
(Face cards count as ten rep and Aces count as eleven). -Clubs: Push-ups -Spades:
Pull-ups -Diamonds: Squats -Hearts: Hanging Leg Raises Example: drawing a 5 of
Diamonds means you complete five squats, whereas drawing a 10 of Clubs dictates
you do ten push-ups.

Juarez Valley Prison Workout: The convicts inside Mexico’s Juarez Valley Prison,
one of the world’s most dangerous prisons, use the following workout. Pick a
single exercise and use the following rep scheme. Between each set, walk 5-10
steps for a rest and then get back into it. The goal is to complete this circuit as
fast as you can: -Set 1: 20 Reps -Set 2: 1 Rep -Set 3: 19 Reps -Set 4: 2 Reps -Set 5:
18 Reps -Set 6: 3 Reps -Set 7: 17 Reps -Set 8: 4 Reps -Set 9: 16 Reps Wild Hunt
Conditioning -Set 10: 5 Reps -Set 11: 15 Reps -Set 12: 6 Reps -Set 13: 14 Reps -Set
14: 7 Reps -Set 15: 13 Reps -Set 16: 8 Reps -Set 17: 12 Reps -Set 18: 9 Reps -Set 19:
11 Reps -Set 20: 10 Reps

Mike Tyson Prison Squat Workout: The following is an old prison squat workout
favored by Mike Tyson to help condition his legs when he was locked up. Complete
it as many times as necessary:
-Line up ten cards facedown in a straight line on the ground with 4ʺ between
each.
-Begin by standing over the first card and squatting down to pick it up.
-Holding the first card, take a step forward to the second card. Squat down and
place the card you just picked up on top of the second card. (At this point, you’ll
have no cards in your hand, and 2 cards will be one on top of the other on the
ground below you).
-Squat once and pick up the first card.
-Squat once and pick up the second card.
-Take a step forward to the third card, squat down, and place one of the two cards
in your hand on top of the card on the ground. Now squat down and place the other
card on top of the cards on the ground. -Squat one time each to pick up the three
cards one by one.
-Take a step forward to the fourth card, and repeat this process until you’ve made
it through all ten cards.

DIET:
Old school boxers all subscribed to similar diets, for the most part: they got
their fat and protein from red meat, eggs and dairy, they preferred potatoes and
beans as carbohydrate sources and they ate plenty of fruit and vegetables.
Ultimately what you eat is your choice. However whatever your diet, make sure it
is high in protein, high in micronutrients and provides appropriate calories
for your individual needs. The approach we recommend, as it has consistently
proven effective over thousands of years, is this: become a master of the basics.
One thing all of the old school boxers swore by was to be impeccable with basic
nutrition, sleep, active recovery and cultivation of a lifestyle that supported
the right mindset.

-Do not neglect general health. Eat your protein, fruit and veggies, take care of
your body and mind, and get your sleep (develop a calming nightly ritual before
bed and aim for at least 7 hours of sleep in a cool, dark and quiet room).
-While active recovery will always be king, if you are looking for an additional
recovery protocol, soaking in a hot bath for 20 minutes after training will
stimulate recovery by increasing blood flow and relaxing the nervous system.
This was a standard tactic of old school fighters.

-Control the stresses in your personal life. Your body can’t tell the difference
between the stress imposed by training and the stress imposed by life, and
personal stress impairs focus.

-Fancy supplements and additional recovery protocols are fine, but only once
you’ve mastered the basics: nutrition, sleep, active recovery and prehab.

GPP:
‘GPP’ stands for ‘General Physical Preparedness’ and refers to a form of
functional, real world training used heavily to develop work capacity,
durability and athleticism. Every week you will be prescribed a set amount of
Wild Hunt Conditioning GPP. You are free to choose from the following methods (I
recommend regular rotation between more than one):
-Chopping wood. Favorite conditioning method of Muhammad Ali.
-Digging with a shovel.
-Wheelbarrow. Classic full body conditioning method of old school boxers.
-Swimming. Favorite method of boxers in ancient Greece.
-Rucking: 1-2 miles at a moderate pace with 20% of your own bodyweight in a pack,
or weighted vest.
-Farmers carry (you can use objects in place of weights).
-Battle ropes.

If you do not have access to the tools required above, you may choose from these
GPP options:
-Burpees: max reps in 8 minutes.
-Jumping Rope: three rounds of 2 minutes at a light pace followed by three rounds
of 2 minutes at a fast pace.
-Extra roadwork: 30-60 minutes at light intensity, breathing only through the
nose and rotating in short bouts of walking as needed. A running instructional I
made can be found here: https://youtu.be/1KU6eJI2ilg?si=45DdM9SBIibNHin6
-Gymnastics: Isometric holds and handstand practice are particular favorites.
Freestyle/play around for 15 minutes.
-Handball (play with both hands): 20-30 minutes.
-Rice Bucket: strengthen your hands by digging and massaging your hands into a
bucket filled with rice. This is also an excellent method of rehabbing injured
hands, used by many boxing greats over the years. Two sets of 2 minutes per hand.

–
-By purchasing this program you also get a discount on the following gear
and supplements:

•Vivo Barefoot (use code: WILDHUNT10 to get my discount):

http://www.awin1.com/cread.php?awinmid=7789&awinaffid=1455996

•Boots: @bearfootshoes (use code: WILDHUNT to get my discount)

http://shrsl.com/2cug2-2tzw-1afo2

•Skratch Labs Hydration (use code: WILDHUNT20 to get my discount):

https://www.skratchlabs.com

PROGRAM:
Week 1:
Day 1-
-Jump Rope- two rounds of 1 minute. Steady pace, low intensity. If you don’t have
a jump rope, substitute for light Maasai hops (same rounds/time).
-Bear Crawl- two sets of 50 feet (forwards AND backwards in reverse). If you do not
have 50 feet of space, simply make multiple smaller trips totaling equal distance.
-Push-Up- max reps in 15 minutes.
-Dip- three sets to failure. If you do not have a dip bar, substitute prison dips
using chairs or the edge of your bed.
-Plank- three sets to failure. Cooldown:
-Neck Side Bends: three sets of 20 (per side). Simply bend your head to the side as
if you were trying to touch your ear to your shoulder.
-Knuckle Push Ups- two sets to failure.
-Shadowbox- two rounds of 2 minutes, one minute rest in between. Focus on
footwork, breathing and keeping your chin down and your elbows and shoulders
loose.

Day 2-
-Club Swings- two rounds of 1 minute in each direction
(clockwise/counterclockwise).
-Towel Face Pull- three sets of 8. Secure towel to handle, rail or pole at
approximately head height and proceed to perform standard face pulls.
-Pull-Up- max reps in 15 minutes.
-Towel Row- attach a towel to a fixture at roughly chest height and conduct rows
using your own bodyweight.
-Hanging Leg Raise- three sets to failure.
-Neck Bridge- two sets of 30 seconds. Use your hands to “cheat” if needed to take
weight off your neck.
-Shadowbox- two rounds of 2 minutes, one minute rest in between. Focus on
footwork, breathing and keeping your chin down and your elbows and shoulders
loose.

The full program can be found here: Old School Fighter – Wildhuntconditioning

Wild Hunt Info:

-Website: https://wildhuntconditioning.myshopify.com/

-THUG LIFE: The 500 Mile Ultramarathon Story:

https://youtu.be/NmOgcSEIcQU?si=YrG7bAE7Za-UmpBT

-Full NOMAD Functional Running Program:

https://wildhuntconditioning.myshopify.com/products/nomad-functional-ru
nning-program

-Hook-ups on GEAR and SUPPLEMENTS I use:

•Vivo Barefoot (use code: WILDHUNT10 to get my discount):

http://www.awin1.com/cread.php?awinmid=7789&awinaffid=1455996

•Boots: @bearfootshoes (use code: WILDHUNT to get my discount)

http://shrsl.com/2cug2-2tzw-1afo2

•Skratch Labs Hydration (use code: WILDHUNT20 to get my discount):

https://www.skratchlabs.com

-Youtube: https://youtube.com/channel/UCTgBjdLR9VFgNsidVdBVdng

-Instagram:
https://www.instagram.com/wildhuntconditioning/?igshid=YmMyMTA2M2Y=

-TikTok:
https://www.tiktok.com/@wildhuntconditioning?_t=8cJYUgWI6xS&_r=1

-All Links: https://wildhuntconditioning.myshopify.com/pages/links

-Wild Hunt History Library:

https://wildhuntconditioning.myshopify.com/pages/history

-My Book: ‘A History of Physical Fitness’:

https://www.amazon.com/History-Physical-Fitness-James-Pieratt/dp/B0C1J2M
JWR

-The Functional Strength Oracle. Consult her here:

https://wildhuntconditioning.myshopify.com/pages/links

FREE Wild Hunt Training Library:

https://wildhuntconditioning.myshopify.com/collections/free-training-lib
rary
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