Bodyweight Training
Bodyweight Training: Too many trainers and athletes dismiss (and occasionally forget) the bodyweight workout. Even so, you can develop considerable strength by training solely with your bodyweight.
Bodyweight training is all about the fundamentals, and the truth is that regardless of your degree of proficiency, your body will always default to its base level of strength. Your general bodyweight strength will always act as a foundation and connective tissue for your other strengths.
When it comes to bodyweight training, you should know how to do squats, lunges, push ups, pull ups, rows, and plank variations. You should also be able to climb, crawl, run, and jump. These are basic moves.
There are obviously a lot of different ways to do the basic bodyweight exercises, but no matter what, they all come back to being able to do the basics.
Bodyweight training is your foundation and is the source of all of your other strengths and skills, so it’s important to do it. There is no point in using kettlebells, dumbbells, barbells, or sandbags unless you know how to use them correctly, so they’re not very useful. Too many people who train or play sports don’t pay attention to (and sometimes forget) the bodyweight workout. Even so, you can become very strong when you only use your own weight to work out.
Whether you’re a beginner or a pro, your body will always fall back to its basic level of strength, no matter how much you’ve learned. Your bodyweight strength will always be the foundation and bridge to all of your other strengths.
Whenever it comes to bodyweight training, you should know how to do squats, lunges, push ups, pull ups, rows, and plank variations. You should also be able to climb, crawl, run, and jump. These are basic moves.
There are obviously a lot of different ways to do the basic bodyweight exercises, but no matter what, they all come back to being able to do the basics.
Calisthenics is a great way to get a gymnast-like physique and superhuman strength.
Bodyweight strength training is the most effective on the planet.
Ready to discover what your body is truly capable of?
Bodyweight training is your foundation and is the source of all of your other strengths and skills, so it’s important to do it. Without the right body weight, weightlifting tools like kettle bells and dumbbells don’t do much. They’re useless if you don’t have the right body weight. Too many people who train or play sports don’t pay attention to (and sometimes forget) the bodyweight workout. Even so, you can become very strong when you only use your own weight to work out.
Whether you’re a beginner or a pro, your body will always fall back to its basic level of strength, no matter how much you’ve learned. Your bodyweight strength will always be the foundation and bridge to all of your other strengths.
When it relates to bodyweight training, you should know how to do squats, lunges, push ups, pull ups, rows, and plank variations. You should also be able to climb, crawl, run, and jump. These are basic moves.
There are obviously a lot of different ways to do the basic bodyweight exercises, but no matter what, they all come back to being able to do the basics.
All of your other capabilities and abilities are derived from your bodyweight training, which is the bedrock of your fitness regimen. There is no point in using weight training equipment like kettlebells, dumbbells, bars, and sandbags unless you have a solid foundation of bodyweight strength and endurance.
When young athletes or new clients come into my gym, one of my pet peeves is when they become angry when I don’t immediately place them under a hefty barbell to test how much weight they can lift.
Before employing other strength equipment extensively, I’ve always made it a point to undertake bodyweight training first and have my clients prove to me and themselves that they are strong enough to handle their own bodyweight appropriately and efficiently.
Bodyweight Strength and Conditioning Workout Program: Bodyweight Standard
Duration: 30-40 minutes
Frequency: 3x per week
Exercise Type: Strength training
Intensity: Steady, deliberate
Repetitions: Varies by workout
Rest: As needed
Before moving on to any external sorts of resistance, I always make sure that my clients and athletes have a strong level of bodyweight strength. You should be able to do the following with ease:
1. Standing Poses – Build leg strength as well as flexibility in the hips and hamstrings.
2. 25 “Ass to Grass” Bodyweight Squats.
3. 5 Chest-to-Bar Pull Ups (any variation).
4. 25 Chest-to-Deck Push Ups
5. 25 Lunges per Leg Non-Stop.
6. 3 Handstand Push Ups OR 5 Pike Presses.
7. 20 Recline Rows.
8. 10 Hanging Knee Tucks.
9. 90 sec Basic Plank Hold.
2. 25 “Ass to Grass” Bodyweight Squats.
3. 5 Chest-to-Bar Pull Ups (any variation).
4. 25 Chest-to-Deck Push Ups
5. 25 Lunges per Leg Non-Stop.
6. 3 Handstand Push Ups OR 5 Pike Presses.
7. 20 Recline Rows.
8. 10 Hanging Knee Tucks.
9. 90 sec Basic Plank Hold.
The Bodyweight Gauntlet
The Bodyweight Gauntlet is one of my favourite tests to put my athletes and clients through to push their overall bodyweight conditioning and strength levels.
I’ve always believed in training vigorously and pushing your body to its limits in order to maximise your outcomes.
While there are progressions to follow, the basic line is that you should always attack your workouts fiercely in order to achieve the best results.
While the fundamentals are always critical, intensity and attention should take precedence over everything else!
The Bodyweight Gauntlet is divided into 4 fundamental movements:
1. Push Ups – any variation
2. Strict Pull Ups – all grips and variations
3. Squats – ass to grass only!
4. Burpees – chest to floor with a jump at the top
Perform a three-minute set of each exercise at maximum intensity and keep note of your reps.
This can be really punishing for a novice. They will notice a noticeable difference in their strength and overall conditioning as time goes on.
This isn’t something a complete newbie should attempt. To develop a good foundation of bodyweight strength and conditioning, I’ll often have a total beginner progress through each of the four basic moves first.
To begin with, this may appear to be an easy conditioning test, but a solid foundation of bodyweight strength is essential.
After that, it’s only a matter of building on this strength and boosting your ability to perform each exercise more efficiently.
Take a look at it and see where you stand. Are you a BEAST or only a hardened soldier?