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Bodyweight Volume Tactic For MORE Strength

KEY NOTES:

Use “The Volume Tactic” To Help Increase General To Advanced Bodyweight  Strength
and Muscular Endurance Overtime

Can Be Used 3-5 Times A Week – All Depending On YOUR Fitness Level

Typically Used With General Movements Like Push Ups, Pull Ups, Squats, And Rows

Can Also Be Used With Advanced Movements Like Pistols, Muscle Ups, HSPU’s, Dips,
Ect – NO Movement Is Off Limits – Just Keep It To Bodyweight Specific

General Rep Scheme Guidelines For “The Volume Tactic”

“Solider” Beginners: 3 Rounds x 2, 4, 6  (Pull Ups, Push Ups, Squats)

“Warrior” Intermediate 3 Rounds x 4, 8, 12

“BEAST” Advanced 3 Rounds x 5, 10, 15

If You Can Easily Go “UNBROKEN” With your Sets, Add In An Extra Round In Each Week

ATTENTION: If You wanna get stronger, leaner, and meaner with just your bodyweight…

…Let Me Show You How To Get It Done With No Gym and Little To No Equipmentnextpage

 

Bodyweight Gauntlet Retest

It’s been a while since I’ve hit this challenge.Screen Shot 2015-03-24 at 6.25.14 PM

The Bodyweight Gauntlet.

It’s a test of bodyweight strength and endurance focusing in 4 of the most basics of bodyweight movements.

  • The Squat
  • The Pull Up
  • The Push Up
  • The Burpee

Then to top it all off, you hit a 400m Run at the end.

To measure results, the test is to complete Max Reps for Each Movement in 3 Minutes time with a minute break in between each.

From there, you’re scored on each movement according to the amount of reps you complete.

If you’ve never seen this challenge before, here’s where I first posted The Bodyweight Gauntlet almost 5 years ago >>> The Bodyweight Gauntlet (Original Post)

A LOT of things have changed since then from my training focuses, nutrition, and personal strength and fitness levels.

Of course, the movements have stayed the same.

But, the real question is if I’ve truly gotten stronger?

OR Weaker?

See what happened as I took on The Bodyweight Gauntlet Again…

My Results…

Screen Shot 2015-03-25 at 11.02.01 AMAs you can see, I FAILED to achieve “Beast Level” on 2 of the 5 movements, however I did improve on everything from my last official score.

Push Ups went up x 2 reps.

Pull Ups went up by a single rep.

I CRUSHED my original score of squats by 16 more reps (due to better mobility)

For Burpees, I was able to bang out another 5 reps from last time.

And as for the 400m Run, I improved on that by 5 seconds.

Overall I’m HAPPY, but I’m NOT content.

When it comes to bodyweight, you can ALWAYS improve.

You can always get better, stronger, faster…

Something I continually strive to do is to improve on my own bodyweight strength and endurance.

Push Ups, Pull Ups, Squats, and Burpees should always be a staple within your training NO MATTER WHAT your goal is.

This is why I feel it’s important to keep those movements within your programming at all times in some way, shape, or form.

For those movements make up your base-structure of overall strength.

And if any of these movements are something that you need to improve on, make sure to focus in on steadily increasing your progress with them overtime.

Slow and steady gains are the key.

For your reference, Here’s the DETAILS of the The Bodyweight Gauntlet Test…

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As For My CHALLENGE To YOU…

I want YOU to take this test on.

See what you can score.

Once you take it on, post up your RESULTS in the comments below.

If you film it (which I strongly encourage you to do) post up the URL of your video.

I’ll be looking forward to your score.

Time to Go 110% H.A.M. and let loose!

#trainaggressive

#bodyweightgauntlet

PS – Top Bodyweight Training Resources

The Bodyweight BEAST – CLICK HERE

Forged STRONG – CLICK HERE

Bodyweight 20 Set Benchmark Test

I love bodyweight training and not just because I’ve been talking all about it this week, but because it’s truly one of my favorite ways to train.

There’s so many methods to mixing and blending it into your training plus the different types of challenges you can do with just bodyweight are just limitless. 

Bodyweight ONLY training is by far one of the best ways to test the body.

How strong and conditioned are YOU with just your bodyweight??

For this, I’ve got a pretty awesome “Benchmark Test” to share with you below.

This is an excellent test for a couple of reasons…

#1 – It Tests Your Body and Mind In A SMART Way.

YES.  This benchmark will push your physical and mental self (plus beat you up a bit) BUT it’s not just designed to crush you just to crush you.

You’ll do it in a “SMART” way which which in return will help you LEARN some important stuff about where you’re “limits” sit which I explain a little more about below.

#2 – This Test Helps You Find Your “Bodyweight LIMITS”

This is critically important if you’re a competitive Crossfitter.

If you’re not, it’s still nice to know where your certain “Bodyweight Limits” lie in which this test will certainly help you find.

Now, what I mean with “Bodyweight LIMITS” is knowing how far you can push certain movements before you get to your redline or failing point.

A few quick examples would be:

To know how many repeated 5 rep sets of unbroken pull ups you can do until you hit failure…

Or to know how many repeated 3 rep sets of unbroken muscle ups can you can until you hit failure…

There’s TONS of different “Limits” you can test.

Either way, it’s super important to know especially if you compete in Crossfit because if you have a metcon that blends in a bodyweight movement with another movement, you’ll want to know how far you can push without hitting failure.

Because once you hit failure, it’s GAME OVER as your muscles aren’t going to recover very quickly once they hit that redline.

You mighty have seen (or experienced) this a on HSPU’s or Muscle Ups…

People hit a point of failure and it takes FOREVER for them to get just one more rep.

When you avoid that redline, you can continue on with less rest VS. if you try to push it too far, you get smashed.

You don’t want that to happen in a competition OR a workout for that matter.

Either way, since it’s Thursday and all, I wanted YOU to take on this “benchmark” to use for this week’s Thursday Throwdown.

Just note that a Benchmark like this is something you’d only want to do every once in a great while.

Typically once every 4 to 8 weeks.

Not something you want to do every week.

Alrighty, here’s the TEST…

“The 20 ROUND Test”

First, you’ll choose a SINGLE movement out the following:
***This depends on YOU, your fitness level and what you’d like to TEST

Recline Rows, Pull Ups, CTB Pull Ups, Bar Muscle Ups, Ring Muscle Ups, Dips, Ring Dips, Pike Press, Feet Elevated Pike Press, HSPU, EROM HSPU
***Muscle Ups would be EXTREMELY ADVANCED
***Can choose to do STRICT or Kipping variations

Next, you’ll choose a “Difficulty Level of “Rep-Sets”:

***Note which ever rep-set you pick – it means that ALL of your 20 sets must be done UNBROKEN at this number – So if you pick “5” you must do ALL of your sets of the movement you choose at 5 reps UNBROKEN

“Rep-Set Difficulty”
Sets of 5 – Top Level
Sets of 4 – Mid Level
Sets of 3 – Beginner

Now, it’s simple. 

You start a clock then start your sets of UNBROKEN reps at which ever level you choose.

Example:

20 Sets Of 5 HSPU’s

You got 20 UNBROKEN sets to complete in the fastest time possible.

You can rest as much as you want between sets, but just know it’s obviously YOU vs. the clock.

BUT, just be careful NOT to hit redline.

Because if you hit redline and fail to complete a set UNBROKEN, or you FAIL your test 😉

In order to pass you must complete ALL 20 sets UNBROKEN.

So again, your goal is to get done as fast as possible, but you might have to go just a bit slower to do so.

This will be FUN.

Let me know what YOU choose to do and REPLY back.

Would love to hear how things go for ya.

#goham

PS – If you want to take your bodyweight strength, power, and overall conditioning to the next level, there’s a special 4-Week phase that will help you do just that

It’s called The Bodyweight BEAST Program, and it’s available HERE for instant download.
Screen Shot 2014-12-11 at 7.38.25 AMRight now I’ve got this special bodyweight ONLY program on SUPER sale, but for a LIMITED TIME ONLY.
Once the timer hits zero I’m locking this bad-boy back away into the Aggressive Strength vault.