Panaerobic Exercise – Lessons In Panaerobic/Longstrength workout progression

Posted: December 15, 2014 in General
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Pan-X Apparatus

Leonard Schwartz’ Pan-X Apparatus

John aka “HHEnthusiast” recently posted an example of how a panaerobic exercise session might progress.  John personally communicated with Dr. Leonard Schwartz. In addition to doing HeavyHands three times per week, he finishes off each workout with “Panaerobics” or “Longstrength” calisthenics as taught to him by Dr. Schwartz. The Pan-X device is shown to the left but is, in practice, replaced with other exercise tools like adjustable height chinning bars, dipping bars, etc.

Here’s what he had to say (excerpted as needed for flow)….

[Regarding Longstrength] You may or may not find it of interest, but I think it brings another level of strength-endurance into the equation. I know Dr Schwartz enjoyed using it and made use if it during his several 10 minute bouts of exercise throughout the day. ( which he did in his later years as he felt he could increase his overall training intensity in that manner.)I did not start my modified Pan-X training until 2006, when I had the good fortune and honor and privilege  to  interact with Dr Schwartz. After Dr Schwartz described the method I came up with my alternative use of the walker and chin up bar as you all may or may not know [the Pan-X device] never made it to production.I use a walker set at hip height and an indoor chin-up bar set at about eye level. ( as prescribed by Dr Schwartz) As I stated I have a walker set at hip height,   I do Squat/Dips with  Upper Extremities [UE’s hereafter] doing dips on parallel bars of walker. I do not count but I am guessing I start out at a pace of 60-80 reps per minutes, then I may switch to doing Single Leg Squat (similar to a pistol squat), then maybe a ” alternating single leg superman” while doing dips, and maybe bring in trunk rotation by dipping more to contra-lateral (opposite) side of extended limb/leg.  Also may add  “running push-up” as Dr Schwartz described to me.The Pull-up/Chin-up/Squat set at about eye level (as prescribed by Dr Schwartz) with similar type gyrations as well as “jumping lunges” which really get’s the heart rate up. Also with dip “Station” as well as pull-up/chin bar can do leg scissors with dip or pull/chin ups. One arm chin-up with squat. The variations are limited by your imagination! I think the tempo is the key factor.  Dr Schwartz said a beginner would mostly have  a foot or feet on floor, but an advanced Pan-X’er would be occasionally be “airborne” with Lower Extremities [LE’s hereafter].  He explained to me of running  with  what would be performing “mini-dips” with UEs and “running” with LE at a pace of maybe 100-120 steps per minute, which you would not be able to do with full body-weight, but with supporting your body weight and taking off that weight you can move the LEs much faster than otherwise which will increase Heart Rate.I generally do not count reps or do sets with HH’ing or my “modified Pan-X”   I do it for time usually 10 minutes.  I usually “work-out”  3 times per week HH’ing ad lib x 20-30 minutes and then followed by “modified Pan-X”  x 10 minutes or vice-versa.

Also I would like to further elaborate on dip/squat chin-up/squat.  Len had in mind with the Pan-x as one unit with the dip and “pull-up bar” combined, the ability to switch stress to UE’s/LE’s and different musculature.

For example you could do the dip squat using mostly UE’s to do dips with little to minimal assist of LE’s, then when your arms started getting tired use LE’s to Push up into full Elbow extension then do eccentric lowering with UE’s, then when fatiqued from that switch to emphasis on squat with minial UE involvement, then could switch to chin-up postion on pull-up bar  (Palms facing you) and switch emphasis to Biceps/lats, initially using UE’s/Lats with minimal to no LE’s assist and possibly doing a calf raise at end of chin-up then switch emphasiss to LE’s with the squat again.  Also switch to Pull-up position Palms away from you to shift emphasis on muscles. Also single leg squat alternating or x number then switch to other leg, single arm chin-up and the variations go on  Only your imagination or lack thereof can limit you!

Also with dips if you move you feet more forward you get a little more chest emphasis , but still bring in quite a bit of triceps. similiar to the Dip Vince Gironda recommended for chest vs bench press  (sorry hope not to open a can of worms or offend any bench presser’s!  Vince was slightly different in his approach!  He did not think much about squatting either!!)

Have your own insight from your conversations/correspondance with Dr. Leonard Schwartz on HeavyHands, Panaerobics, IsoTonoMetrics, etc? We’d love to hear from you and document your experience here for others to find! Please leave a comment on any page and the blog curator will get in touch with you! Thanks!

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Comments
  1. Dennis Embo says:

    Interesting re Dr. Schwartz’s “Pan-X” His device reminds me somewhat of fitness coach Mark Lebert’s Lebert Equalizers – I do routines on the LE’s in addition to Heavyhands routines. LE’s are great for dips, pull-ups, tricep extensions, vertical rows, etc.

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