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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

 

Strongman Strength Circuit

Here’s a fun little strongman blended mix of strength / power-based movements that will push your strength and conditioning to the next level.

Here’s the set up:

Every Minute On The Minute For 30 Minutes – Rotate through the following movements:

1 – Power Snatch x 3
2 – Yoke Walk x 100 ft
3 – Log Clean and Press x 3
4 – Farmer Walk x 100 ft
5 – Stone Shouldering x 4

Go H.A.M. with it!

Got questions, thoughts, or comments??

Post up below!

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…

Screen Shot 2015-03-21 at 12.20.23 PM

Screen Shot 2015-03-21 at 12.14.03 PM

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