Bodyweight Training

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Fat Cat
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Bodyweight Training

Post by Fat Cat » Thu May 10, 2018 5:44 pm

I'm spending June in points east, as it were, and am looking to exercise while there using bodyweight drills and jogging as my go-to. Normally I just run any place I can find away from their insane drivers and find a park with a jungle gym to do dips, squats, and pull ups.

However, I am open to other things, and I really haven't been paying attention to any fun resources for bodyweight workouts. Does anyone have any recommendations?
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Wild Bill
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Re: Bodyweight Training

Post by Wild Bill » Thu May 10, 2018 8:49 pm

Did you read "Building the gymnastic body"?
Can you do handstand?

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Re: Bodyweight Training

Post by Wild Bill » Thu May 10, 2018 9:11 pm

Anyway, you can use Sommer's progression for pullups on bar. Goal always 5*5.
1. Pullups
2. L-Chinups
3. L-Pullups
4. Wide pullups
5 L-widepullups
6 Wide pullups behind the neck

If you can not do handstand then add training handstand. If you can do it, then add Handstand pushups.
I like GMB progression for HSPU.
1 Bent arm stand
2 From handstand low to bentarm stand
3 From bentarm stand up to handstand
4 HSPU

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Fat Cat
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Re: Bodyweight Training

Post by Fat Cat » Thu May 10, 2018 10:01 pm

I've tried to get my hands on it Bill, but it's out of print and used copies are $70 up. I guess I wasn't interested enough to shell out for it. Thank you for that summary, though!
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Bram
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Re: Bodyweight Training

Post by Bram » Fri May 11, 2018 5:36 am

Do X amount of pull-ups (say 25 over 5 sets), then twice as many push-ups and lunges.

Once you can do 50 pull-ups and 100 push-ups and lunges you should be feeling in decent shape. Throw in some band reverse fly's and external rotations at the end for posture.

Any grip for pull-ups, any type for push-ups and lunges. Do 2-3 non-consecutive days a week.

I just made that up, but should be good buddy.
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Re: Bodyweight Training

Post by tough old man » Fri May 11, 2018 3:15 pm

FC, hate to say it but I always packed a TRX suspension trainer. Always found a place to hang it.
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Re: Bodyweight Training

Post by Fat Cat » Fri May 11, 2018 6:03 pm

Thanks guys!

Bram, a quick question: do you favor lunges over squats and if so, why?

TOM, I can borrow the one I gave my brother but what kind of exercises do you like? The usual: pushups, dips, chins, pullups, etc. Anything else you particularly like?
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tough old man
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Re: Bodyweight Training

Post by tough old man » Fri May 11, 2018 7:00 pm

I usually do the Force workout and the yoga one.
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Re: Bodyweight Training

Post by Fat Cat » Fri May 11, 2018 7:12 pm

Oh are those workouts that come with the TRX?
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Bram
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Re: Bodyweight Training

Post by Bram » Fri May 11, 2018 8:54 pm

I prefer lunges over squats for bodyweight drills for a couple reasons: they make sure you have an equal amount of load on each leg (some people compensate when squatting to one side); they both develop flexibility, but I would favor lunges in this regard (especially if you elevate the back leg); they tend to be more challenging to the cardiovascular system and they lend themselves to having more variety.

Squats aren't bad by any means, but in the effort of keeping a streamlined routine - lunges, chins and push-ups have a lot of bang for the buck.
"If in our daily life we can smile, if we can be peaceful and happy, not only we, but everyone will profit from it. This is the most basic kind of peace work." - Thich Nhat Hanh

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Re: Bodyweight Training

Post by Kirk » Sat May 12, 2018 12:57 am

I've got a band kit that I use for stuff like this and have found it to be very practical (https://smile.amazon.com/gp/product/B01 ... UTF8&psc=1). I replaced the carabiners with bigger ones.

One of these days I'll get a trx setup when I see them on sale.

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Wild Bill
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Re: Bodyweight Training

Post by Wild Bill » Sat May 12, 2018 7:20 am

BTW, if you have trx, there two more pullups variations - bulgarian (wide) on rings, and bulgarian wit Lsit.

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Re: Bodyweight Training

Post by emac437 » Wed May 30, 2018 7:04 pm

FC,

Haven't logged in here for about a million years....yeesh.

I really like the Furminator's Combat Rok if you're going to be on the move. Really, REALLY worth the low cost.

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Re: Bodyweight Training

Post by Dunn » Wed May 30, 2018 7:25 pm

emac437 wrote:
Wed May 30, 2018 7:04 pm
FC,

Haven't logged in here for about a million years....yeesh.

I really like the Furminator's Combat Rok if you're going to be on the move. Really, REALLY worth the low cost.
Agreed.

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Re: Bodyweight Training

Post by terra » Fri Jun 08, 2018 10:30 am

Simple tips for basic training anywhere...
- Find a low wall etc and 'box jump'. Keep your arms folded across your chest to really focus on the lower body.
- Do lunges with back foot up on that same low wall.
- Feet elevated push-ups. Simple.
- Work on your handstand push-ups. GTG style
- A decent quality towel looped over anything allows you to chin-up.

Check YouTube for the Animal Flow stuff. I think you'd like it for your BJJ. 10 rounds of the basic pattern done properly will surprise you.
Also Ross Enemait's "Never Gymless" had some good ideas.
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Re: Bodyweight Training

Post by nafod » Fri Jun 08, 2018 2:17 pm

Fat Cat wrote:
Fri May 11, 2018 6:03 pm
Thanks guys!

Bram, a quick question: do you favor lunges over squats and if so, why?
My experience, lunges are far friendlier to the back. Much harder (impossible?) to use crappy technique and get your spine out of position doing lunges. For knuckleheads like me, squats and deads are asking for it.
Don’t believe everything you think.

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Wild Bill
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Re: Bodyweight Training

Post by Wild Bill » Fri Jun 08, 2018 5:21 pm


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Re: Bodyweight Training

Post by knuckles » Wed Jun 13, 2018 2:57 am

Robb Wolf the paleo guru just got his purple and has a 2 day program that looks solid . Check out "My training at 46".

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Re: Bodyweight Training

Post by SubClaw » Wed Jun 13, 2018 6:35 am

knuckles wrote:
Wed Jun 13, 2018 2:57 am
Robb Wolf the paleo guru just got his purple and has a 2 day program that looks solid . Check out "My training at 46".
I just read it and, frankly... ¡I loved it!

I used to hate the guy, just because his previous affiliation to Crossfit and his Paleo fixation. But, thing is, he seems a pretty reasonable individual and I share many of his (current) views on training.

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Re: Bodyweight Training

Post by knuckles » Wed Jun 13, 2018 10:44 am

SubClaw wrote:
Wed Jun 13, 2018 6:35 am
knuckles wrote:
Wed Jun 13, 2018 2:57 am
Robb Wolf the paleo guru just got his purple and has a 2 day program that looks solid . Check out "My training at 46".
I just read it and, frankly... ¡I loved it!

I used to hate the guy, just because his previous affiliation to Crossfit and his Paleo fixation. But, thing is, he seems a pretty reasonable individual and I share many of his (current) views on training.
Right on. Im glad I could contribute. I really just stumbled onto it by listening to Rogans podcast. He mentioned it very briefly and commented on how he was "Adding in carbs on BJJ days" . Since having tried heavily restricted carb diets as of late and not liking my performance on them and especially having picked up taking classes my self the past year it peaked my interest.

Additionally , a few people over on Wendlers forum have got the bug and He mentioned a 2 day program as well for cats hitting class 3 and 4 days a week that looks completely reasonable but of course stays true to form using the big four with assistance .

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Re: Bodyweight Training

Post by SubClaw » Wed Jun 13, 2018 2:45 pm

knuckles wrote:
Wed Jun 13, 2018 10:44 am
Additionally , a few people over on Wendlers forum have got the bug and He mentioned a 2 day program as well for cats hitting class 3 and 4 days a week that looks completely reasonable but of course stays true to form using the big four with assistance .
Please, do share...

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Re: Bodyweight Training

Post by Grandpa's Spells » Wed Jun 13, 2018 2:51 pm

SubClaw wrote:
Wed Jun 13, 2018 6:35 am
knuckles wrote:
Wed Jun 13, 2018 2:57 am
Robb Wolf the paleo guru just got his purple and has a 2 day program that looks solid . Check out "My training at 46".
I just read it and, frankly... ¡I loved it!

I used to hate the guy, just because his previous affiliation to Crossfit and his Paleo fixation. But, thing is, he seems a pretty reasonable individual and I share many of his (current) views on training.
Funny I just looked up his stuff the other day and read for a bit after not since a long time. He seems like a guy who has continued to grow and not stay married to his earlier ideas.
One of the downsides of the Internet is that it allows like-minded people to form communities, and sometimes those communities are stupid.

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Re: Bodyweight Training

Post by knuckles » Wed Jun 13, 2018 3:52 pm

On a Wendler 2 day you could do almost anything 531 found online broken down like this..First your TM
Day 1 Press /Aternate Mil press ,Bench
Day 2 Squat/ Dead
switch exercises week 2
Assistance-Bodyweight-25 to 50 reps
Push
Pull
Core
IF it was me Id choose the lower volume versions because of work ,recovery, and age. I can only hit class twice a week so I use 3 and 4 day templates.

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Re: Bodyweight Training

Post by Shafpocalypse Now » Wed Jun 13, 2018 7:20 pm

Step one. Buy "Forever 531"
Step two. Skin any 2 day template the way you like it.

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Re: Bodyweight Training

Post by Shafpocalypse Now » Wed Jun 13, 2018 7:23 pm

As far as BWE resources, BJ Gaddour, a Men's Health guy, wrote a solid book on it.

"Your Body Is Your Barbell"

It's got easy to very hard progressions and is logically organized.

For the esoteric, Steven Low has updated his "Defying Gravity", which was his answer to Sommer's Gymnastics Based Strength Training stuff.

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