BODYWEIGHT BASICS - Bodyweight Training - Functional Fitness Without Weights

Bodyweight Training World Records

2008-10-16T18:44:00.004-05:00

"Thought you might be interested in leaning about some of the bodyweight World Records which have been established over the years. Quite frankly they are truly amazing. Check em out:

1. Longest Iron Cross Hold - The Iron Cross is a gymnastic move which you probably got a chance to see at the olympics a few months back. Elite Gymnastics must be able to hold this move on the rings with arms outstretched for at least a couple counts in order to get the highest scores. On April 25th, 2003, Armenian gymnast Aratak Grigoyan held the Iron Cross position for a staggering 22.9 seconds.

2. Back-of-Hand Pushups in 1 Hour - This record was established by the great Irish endurance athlete and boxing trainer Paddy Doyle. On November 8th, 2007 Paddy did 1940 pushups on the back of his hands - Yow. I'll have more info on Paddy Doyle at a later date.

3. Leapfrogging - On July 19, 1974, Mike Barwell and Wally Adams from East Yorkshire (United Kingdom), leapfrogged a distance of 17 miles 342 yards (27.4 km) in eight hours, averaging one leap every five yards.

4. Pole Climbing - The record time for climbing an 80-foot (24.4 m) pole is 9.61 seconds, achieved by Australian Mark Bryden on April, 16th, 2001.

5. Chin-ups - On December 29th, 2004 Lee Chin Yong of Korea set the consecutive chinups mark with an incredible 611 in a row. He was 69 years
old at the time!

Only one word for these: Amazing. More soon.

Train hard,
John Wood

P.S. If you want to challenge the chin-up record, this is a good place to start: Steve Maxwell's Pullup DVD

"My record is only 16..."

About The Weight Vest

2008-09-09T09:28:00.005-05:00

One topic that we have had a lot of questions about is the weight vest and should it be used in your training.

My official answer to that is: it depends -- it depends on what your goals are and it depends on who you are in regards to your training. For some folks who need the extra challenge a weight vest is a great addition.

You can put it on to add weight to rope climbing, chins, dips -- whatever you do with a vest on you know its going to be more intense. if you fit in this category
I would caution you to work into it slowly, the vest will change your center of gravity and it may be quite a shock for many exercises.

However, for many people the added weight may not be necessary as "normal" bodyweight movements provide more than enough of a challenge - as does simply "sticking with it."

I've got a weight vest that my uncle gave me a few years back. I tried it for a
few exercises and didnt like it but, like I said, if you're a total bodyweight maniac, it's probably going to be a good investment.

Train hard,
John Wood

The Perfect Pushup?

2008-09-09T09:07:00.004-05:00

I checked the 'ol mail bag this morning and pulled out a good one. Take a look:

Hello John,

I receive your emails every day and I love them along with the other web sites you have. what brought me here is something called "The Perfect Push Up." I've incorporated it along with some other bodyweight excercise you recommend and found it to be unique. Have you tried it and if so, what do you think about it?

Thank you,
Jesse S.

Hi Jesse, Im glad you brought that up. I saw a bunch of info-mercials for the
Perfect Pushup and thought it was just another gimmick. However, a few weeks
later I was at a sporting goods in Cincinnati and I tried it... It was pretty good,
and I was pleasantly surprised.

I even considered featuring them on my website but now you can find them pretty much everywhere so it wouldn't be worth it for me. However, I urge everyone to give them a try just to see. And like many times in my life I was skeptical... until I actually tried it.

If you aren't familiar with the "Perfect Pushup" it is two rotating handles which you can use as you press with your arms -- do a google search and this explanation may make a bit more sense.

Of course "regular" pushups are good too, the PP just adds (literally) a new twist.

Train hard,
John Wood

P.S. If you want to learn some other "unusual" pushup variations such as
knife-fighter pushups, spider ups and "crush" pushups, you can find them in
this book: Bodyweight Training for Extraordinarly Strength

Bodyweight Progressions

2008-08-06T16:59:00.003-05:00

With a barbell it's easy just add another plate to the bar and you're set -- but what do you do with bodyweight? Make no mistake about it though, regardless of how you are training if you do not train progressively, youll just be wasting your time.

You see, your body can only grow in direct response to the demands placed upon it. And those demands must increase in intensity over time for an adaptation to keep taking place ie for you to keep getting stronger.

For some movements, its simple, just add weight -- like having a weight belt for chins and dips, a very worthwhile investment if you ask me. For others, not so easy - for example, how would you increase the intensity while doing say, burpees, jumping rope, rope climbing or monkey bars?

Theres a couple different methods -- some of which depends on the particular exercise, some of which depends on the context the exercise is performed, and some of which depends on the style in which the exercise is done.

For something like jumping rope, if you need a little "kick in the pants" try jumping rope in between bouts of hill sprints - or, alternately, you could do high knees, jump on one foot or "double up." -- which are all in-tense ways of training.

And with something like a climbing rope, its just a manner of moving on to more challenging variations -- with the feet, without the feet, climbing two ropes, climbing upside down and once you master all of those, you can move on to a thicker rope.

Every exercise can be made "harder" in some way -- but you have to keep at it and keep improving.

Train hard,
John Wood

P.S. Need a few ideas? Maxwell can definitely show you how to make your workout tougher... try a few scorpion pushups or one-arm extension pullups for a new challenge... find out how to do em here: Maxwell's Pullup Workout

A Couple More Good Jump Rope Questions

2008-05-06T12:44:00.004-05:00

I was doing some driving yesterday and at several points along the Ohio turnpike some great songs came on the radio. I mean, songs that were some of my favorites in years past but, for whatever reason, had slipped my mind.

And when they came on -- unexpectedly, I might add -- they were as good as ever.

In one sense, great exercises and great songs are just alike. No matter how good they might be, sometimes they just get pushed to the back of your mind and you forget about them - for a little while anyway - but something comes along to jog your memory to remind you just how good they are.

And jumping ropes is one of those "classics."

It's interesting hearing from a lot of folks who have recently started jumping rope again after not having done so for, in some cases, decades.

I know - I was the same way - and Im glad that so many people are "pickin up what I'm putting down" if you know what I mean.

Anyhow, heres a few questions that people have sent in regards to jumping rope and rope jump training:

-----------------------------------

Hi John,
I've been wondering how the weighted rope works on grass. A regular jump rope gets caught up in the grass and screws up the exercise. Does it plow through like a Husker fullback?

Aloha from Hawaii,
Stephen

Stephen -- Mahalo! , my Hawaiian friend. The answer to your question depends on the height of the grass in question. I have had no problem jumping rope in my back yard although if you are doing the exercise in knee-high brush, you may find it somewhat difficult.

Of course, you can also jump rope in such a way that the rope doesnt even touch the ground which is an interesting variation that I use from time to time.

(and if you let it touch - do a pushup - Yow!)

Also, in case anyone is wondering, one of the features of all the Lifeline ropes that we feature is that they are indestructible.

Ya cant bust em, and theres no bearings to wear out so basically these ropes will be your ropes for life.

-----------------------------------

John, do you recommend any specific workouts when you jump rope?
- Pete S.

Hi Pete, Ive sent out several different workouts and kinds of workouts in past emails. Check em out in the blog or the articles section.

The thing to remember with any cardio work is that it doesnt matter exactly what you do to get your heart rate up, so long as it gets up and all that means is vigorous, physical activity for 15-20 minutes.

One of the things about jumping rope is that you can make these little challenge "games" for yourself that make the time go by very quickly.

For example, "the no-touch" challenge listed above, or a certain number of jumps in a specific time frame, or even something like the "Essie Logan" workout which is will discuss at a later date.

This is also one of the great things about jumping rope - if you want the benefits, theres no complex formula - "just do it."

-----------------------------------

John,
I was talking to my daughter (now 25) this week. She was here for a visit from the east coast and I told her that I had ordered some jump ropes from you, and would like her to teach me how to jump, as it has been many years since I even held a jump rope.

Her comment was "Dad, you know how to jump rope...you taught me when I was 6 years old!"

John, it's been too long. Or my memory has faded. In any event, thanks for "re-introducing" me to this great form of conditioning!

Doug H.

Thats exactly what Im talkin' about Doug - You can diggit.

-----------------------------------

It's Tuesday which means later on today youll find me jumping up a storm, either down at the track or in between hill sprints (havent decided which yet)

Eithert way, its going to be a great workout, and you can do it too: Lifeline Heavy Jumping Ropes

And if you already have taken action and been jumping, good on ya, lets hear from you! (keep it up)

Train hard,
John Wood

P.S. "Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery. It is we who control these, and not another." - Richard Bach

Jumpin' Rope

TRX Suspension System Used by the Military Overseas

2008-04-21T15:47:00.006-05:00

Military Using TRX Suspension Training System

We found this picture while doing some web crawling. Pretty neat to see our products in use by our men and women in uniform. Find out more about the TRX right here.

Jumpin' Rope

2008-04-10T10:24:00.004-05:00

Boxer Jimmy Clabby, Jumping
Rope in Training camp, 1915

As is usually customary when I start talking about a new product, questions start to flood the 'ol in box, but today Im going to do a little something different...

You see, I'm going to tell you exactly how I train when I jump rope, Im talking down to the last detail, but before I do that, let me tell you some of the benefits
and advantages of jumping rope, and why I feel it is something you should have as a part of you training.

First of all, if you want to be strong, you gotta be in shape.

Yes, you may not like it, you may not want to hear it, but you simply cant deny the benefits of cardiovascular fitness.

After all, to be "functional" you must actually do "things" and that requires oxygen to your muscles, and what gets the oxygen to your muscles?

Your heart – and how do you strengthen your heart?

That's right – conditioning work. If you do high-rep leg training you understand that its not necessarily your legs that give out first; it's your lungs – and being in better shape means a couple more reps – and that means getting just a little stronger than you would have been otherwise.

And, as they say, your waistline is your lifeline, so while you may not necessarily "like" conditioning work, it's going to be a pretty good idea in the grand scheme of things to get that going.

Now, as far as jumping rope. – tis a good choice for a lot of reasons, the least of which is that its simply a great alternative to jogging or running.

Not necessarily "better" in some respects, just different.

You may not necessarily "feel" like running but you can always manage a couple minutes of rope jumping.

Another thing about jumping rope is that it causes you to engage your whole body – upperbody, mid-section, legs – you must pay attention to each and every jump thus developing coordination and kinesthetic awareness.

I keep a rope in the back of my truck at all times and on plenty of occasions, I can use it to do a little something different to my workouts.

A couple examples that I have used in the past include a minute of jumping between stair running, sprints, hindu squats, pushups.

You name an exercise, and a little rope jumping can make it that much more intense. – and provide much-needed variety to keep your workouts fresh.

Plus, with the upper body involvement, especially the wrist rotation, I find that a coupel minutes of jumping rope the day after a hard workouts increases blood flow to get rid of soreness and promote recovery.

As far as some of the ways I train, I mentioned a few examples above, no real "secret" other than to add it in and do it.

I tell you what, this email is getting a bit on the long side for me,

Let me write up my workout and send it out later today. I'll also include the one simple thing that you should have for every conditioning workout – something you can get pretty easily.

That will be revealed just a bit later on today.

In the meantime, you'll want to sprint on over and get yourself a set of the same ropes that I use. Youll find em here:

Train hard,
John Wood

Yes, It Will Hold...

2008-04-08T09:42:00.004-05:00

Yes, The TRX Can Be Used Anywhere...

Tim wrote in yesterday with this question:

Does TRX support FULL bodyweight exercises
- dips,pullups, muscleups, iron cross etc ?

Thanks,
Tim

Tim, the short answer is Yes, the TRX will hold fast and secure for every exercise you can think of.

How do I know? Its because the TRX is made of industrial strength soft nylon webbing which has been max tested at over 1500 pounds.

You couldn't bust it if you tried.

The real question, I suppose, is whether the attachment point of your choosing is strong enough -- which should not be a problem with a little common sense.
.
Things like the swing set at the park, or an overhead beam in your basement or a steel attachment clip arent going anywhere. Full instructions for secure attachment are included.

Also keep in mind that all those exercises listed are a different animal when done on the TRX so if youre looking for a new challenge, that's one to keep in mind.

I would bet that if you can do 20-30 dips and 15 chins on conventional equipment, you would be lucky to get half that many on the TRX.

I'm talking full reps here, though, your form can always be modified to suit. The good thing about the TRX is that with a simple shift in leverage, it can be just as
much of a challenge for someone just starting out as it is for a Navy Seal.

As I have mentioned several times before, I like the TRX for one specific exercise – everything else is icing on the cake.

It's called the reverse crunch and it's the only ab exercise youll ever need... After doing this exercise fighting champ Bas Rutten said that his abs were so tender that it hurt to laugh...

I know exactly what hes talking about because it happened to me too.

Train hard,
John Wood

P.S. To find out more about the TRX and what it can do for your training, youll want to sprint on over to this page: The TRX Bodyweight Suspension System

Rope Climbing with Maxwell by Steve Maxwell

2008-04-07T09:47:00.005-05:00

I had my first rope climbing experience in junior high school gym class--this was back in the 60's when kids were still encouraged to participate in strenuous activities. From the very first moment, I fell in love with rope climbing.

I liked the way it worked my grip and upper arms. It was surprisingly cardio. Rope climbing has been a staple conditioning tool of wrestlers for over 2000 years.

In a poll of North American wrestling champions, though they varied in choices of workout equipment, all agreed on rope climbing as invaluable conditioning training.

Throughout my high school and college wrestling career, I had access to ropes in the gym. In the military, there were ropes on base. As a junior high school Phys Ed teacher, I had the kids climb and I'd get my reps in as well. Once I got into the personal training field in commercial gyms, finding a decent rope to climb became more difficult.

I missed climbing.

Towel chins and pull-ups just weren't the same. The added excitement (and fear) of climbing high off the ground makes rope climbing unique. (N.B. Always make sure to climb with the proper padding and safety precautions)

I bought a rope from a tug boat supply company on the Delaware river in Philadelphia. I'd hang it off the sides of bridges and climb.

When I had my own gym, Maxercise, I'd hang ropes off the second floor fire escape in the back alley. One of my jiu-jitsu students lost his grip one day and slid down the rope, taking the skin off the palms of both hands. My wife (at the time) then put the kibosh on all back-alley rope climbs for fear of losing our home in litigation.

That's when I decided to build a rope-climbing tower in our back yard...

I ordered two 35' galvanized steel fence posts. They were joined by a cross beam of welded-on angle iron. I got a bunch of my jiu-jitsu guys to come over and help dig the holes and erect the apparatus. It was unwieldy and a nightmare to get up. We almost took out the telephone wires, and worse, we crashed it through a neighbor's window.

This was a Philly Row home with a small back courtyard containing a lovely garden. Umm, my wife was out of town so it was the perfect time to get it done. I figured, what could she say once it was erected? Even my son, Zak, said, "She won't be mad forever..."

We hung a nice, synthetic outdoor rope I bought from John Wood's site, www.functionalhandstrength.com and Zak and I had some awesome rope climbing workouts.

After the divorce, I found myself living in an RV and traveling the country and I really missed my rope climbing sessions! I devised an ingenious portable rope climbing system.

Once again, my friend, John Wood, provided one of his excellent manila climbing ropes.

Mine is custom-made at 30' and beautifully finished. Manila affords the best gripping surface, but isn't good for outdoor ropes because it's prone to dry rot. Since I take mine down after climbing and store it in the RV, manila was my first choice.

What I came up with was to attach a life line to a rescue ball on one end and the climbing rope on the other. The life line has a 2000 lb. breaking point and is what actually holds me up. The rescue ball is a large rubber bell through which the life line threads.

I find a suitable tree limb, do a couple under twirls, then throw the rescue line up and over.

The weight of the ball pulls the rope down to where I can grab it and I double-check the knot connecting the climbing rope to the life line. Then I simply haul the climbing rope up the tree limb and tie off the lifeline by wrapping it around another nearby tree trunk.

When I'm done, I unwrap the line and let it fall to the ground. I store my portable system in a large, zippered gym bag with zip-lock baggy containing a sock full of rosin to get the hands dry and sticky for maximal grip.

Last weekend, I found a redwood tree on a cliff overlooking San Francisco Bay. The sunlight broke through the evergreens above the rhythmic sounds of the waves hitting the rocks below. The Golden Gate Bridge stood in the distance. I set up my portable climbing system and had at it, alternating sets of 20 Hindu push-ups with a 25' rope climb.

After six sets, my arms became "dysfunctional."

Next, I did 100 flat-foot Russian squats with my Bulgarian training bag. I finished with one hundred 20 lb. sledgehammer swings on an old stump -- ten right, then ten left.

I felt great!

Here I was in paradise, climbing an ancient tree, working my body, breathing the fresh air and getting the workout of my life. I love working out in nature and find it difficult to go back to the gym after a day like this.

Note: Steve Maxwell is a trained professional, please observe all safety precautions while climbing and do not take any unnecessary risks.

The Year-One Jump Rope Workout

2008-03-26T11:05:00.006-05:00

Bodyweightbasics.com celebrates its one-year birthday today. My, they grow old so quickly dont they? Next thing you know it'll be old enough to drive...

In all seriousness, heres a pretty good conditioning workout to use. Youll need a jump rope (heres the one I use: Lifeline Jumprope and a wrist watch with a timer on it, I suggest an Ironman watch by Timex.

The workout is simple: 30-seconds "on" with the jump rope, then 1 pushup, then 30 seconds of "rest" -- if you could call it that.

Start with 10 total minutes and work up to 20 over time. When you make 20, add another pushup and progress like so.

The weathers getting warmer here and I busted this one out last week. I'm a tad rusty on the rope jumping front but it'll come back with time.

If you have a heart rate monitor, check your results from this workout – you will be pleasantly surprised.

Let me know how it goes.

On to the next 365!

Train hard,
John Wood

P.S. Again, if you need a good jump rope, (and who doesn't?)
heres the one I recommend: Lifeline USA Power Jumprope

Revisiting Hindu Squats

2008-02-13T16:18:00.003-05:00

I mentioned Hindu squats in a recent email and to change things up a bit, decided to add them back in to my program.

It was a good idea and one of the other great advantages that Hindu squats have over other forms of squatting that I neglected to mention earlier is that the involvement of the arms means more muscle is worked, and therefore will increase the potential conditioning benefits to an appreciable degree.

Also, at the top of the movement you can stretch and really focus on opening up your chest as you breath which is another great advantage.

As for my form, I like to maintain a more upright posture and keep my knees over my feet moreso than the traditionally taught method.

My fingertips brush the ground on each rep, - I was doing them in the snow and you could see the two grooves on either side of my footprints.

Also, its very important to have a guttural "breath" on the upswing which not only strengthens the lungs but the abs as well.

Yes, the breathing is a very important part of this exercise.

The great thing about Hindu Squats is that you can make them as challenging as you want - a set of just 50 can put be easy as pie or put you on the floor depending on how you do them.

Try 'em and youll see.

Train hard,
John Wood

P.S. If you still dont have a copy, I'd recommend grabbing your own copy of Combat Conditioning by Matt Furey where you'll find all kinds of info on Hindu Squats and 50 other great bodyweight exercises.

Mixing Kettlebells and Bodyweight Training

2008-01-29T15:58:00.002-05:00

Reached into the 'ol mailbag this morning and pulled out a great question from our buddy Mike G.

Take a look:

Dear John,
I bought Steve Maxwell's Spartan 300 video and it is great. The question I have is how many times a week should it be done?

I love body weight exercises but Ive got a bad back and have been doing swings and snatches. I do two days of swings and one of snatches and have been injury free with no pain.

Can I incorporate these into the workout or do them on opposite days?

Thanks again,
Mike

JW: Mike, a very good question. Above all else, since you are dealing with a bad back, make sure to get checked out with a doc so everything is on the level. It sounds like you have a schedule that is working but I certainly would not want to tell you to do anything that you shouldnt be as I am no doctor and can give no
medical advice.

Now, assuming all systems are go, its going to depend on your Goals - and yes, there are many different ways to approach this question.

If your goal is simply to stay active, it doesnt matter what you do, just do something every day.

In my opinion, this can certainly a good thing, but if I used only
those kinds of training, I personally would do it like this:

Kettlebell work and Maxwell's Bodyweight workout on Monday, Wednesday and Friday.

Then Running/Conditioning Work on Tuesday and Thursday.

Yes, theres no question there is a conditioning aspect to the kettlebell and bodyweight suff on MWF, but my feeling is – and the reason I know this is through experience – is that specific conditioning workouts – walking, jogging, running, swimming, jumping rope, road work, etc are necessary and should be a part
of every program.

A schedule like this will help enhance recovery as well as build mental toughness, in my opinion.

Keep us posted on how it goes.

Train hard,
John Wood

New from Steve Maxwell: The 300 Spartan Challenge

2007-11-30T11:09:00.000-05:00

The 300 Spartan Workout

With the popularity of his first DVD, The Ultimate Upper-Body Pull-Up Workout, we just had to release the next video in Steve's line of great bodyweight training DVDs: The 300 Spartan Bodyweight Challenge

Maxwell takes simple bodyweight exercises and augments them into very intense and effective routines that you can do at your home or gym with little or no equipment.

These drills will improve your strength, endurance, athleticism and promote fat loss and cardiovascular strength as well.

Train like a Spartan warrior and take on the ultimate bodyweight training routine: The 300 Spartan Workout.

The Danger of Bodyweight Training

2007-11-27T21:12:00.000-05:00

The title of today's post may come as a bit of a shock to you.

I admit -- it is a bit of a misnomer -- after all bodyweight training is one of the safest, if not THE safest way to train.

And after all the "danger" that comes with getting strangled by a heavy bench press or crushed under a heavy squat simply does not exist with bodyweight training so what on earth could I possibly be referring to?

Simple: the "danger" of wasting your precious time (and believe me there aint enough of that going around)

When you train, you train for a reason: you want something out of it: to become stronger, faster, more flexible, greater endurance and mental toughness etc etc -- things along those lines.

But you wont get any of those benefits unless you do certain things a certain way in your training.

The "danger" of bodyweight training is this: there are so many different exercises and variations that it can be easy do "a lil of this and a lil of that" until you either become overtrained or never really make real gains since with great variety comes a lack of focus.

Just like any other kind of training, the real "gains" can only come from consistent improvement over time. Theres plenty of room for "this n that" training but if you want all that bodyweight training has to offer, pick a few key exercises and focus on them.

The real magic starts to happen around workout #10...

Train hard,
John Wood

P.S. Don’t forget, Steve Maxwells new pullup DVD offers a number of unique pullup and ring training exercises but that doesnt mean you should do them all in every workout. Pick a few and train em hard: Steve Maxwell's Pullup Workout DVD

Results of Bodyweight Squats

2007-11-17T09:34:00.000-05:00

John,
I've been doing 500 hindu squats a day for the past 5 months. The results have been amazing. My thighs have grown 3 inches and my joints are definitely stronger. Technique is definitely important, though.

I do the royal court 4-5 days/week as well as ab exercises (including Farmer Burns & vacuum), and I've just started handstand training. I can see how the squats can be tedious for some. My trick is to turn on a ballgame or SportsCenter. 15-17 minutes go by in no time.

Thanks for the tips,
Ron Noe

Is Bodyweight Training Better Than Weights?

2007-11-15T12:04:00.000-05:00

"Blown-out shoulders, elbows, knees and backs" – that's what most everyone who pushes and pulls too-heavy weight around can look forward to.

In fact, I saw a video over the weekend of a guy getting ready to squat some monsterous weight.

He took the barbell off the rack, bent his knees a few degrees and then there was a sound like old wood breaking – his quadriceps muscle ripped clean off the bone as he ended up crumpled up on the floor like an old dish rag, as the weight also fell on top of him, pinning him to the floor...

-- From "strong" to 12 months of rehab in the blink of an eye.

While I do realize that weight lifting can be done safely and correctly, and that not everyone who lifts weights will experience a catastrophic injury like the poor fellow in the video, I also know that bodyweight training can offer a much safer method of building a particular kind of bodily strength with little chance of injury.

(Read that last paragraph again very carefully)

A lot of people think that they must lift heavy weights if they want to get stronger. In some ways, yes, but "too heavy" and "too often" is usually a recipe for disaster.

Think about the goal of every workout – physical improvement through progressive resistance strength training.

That end result can be reached in any number of ways, and bodyweight training offers a very effective one – one that can work in a variety of situations.

So is bodyweight training better than weights? -- It depends on the situation:

Think about a martial artist or boxer who must spend the majority his time practicing his art, not recovering from too-heavy workouts.

Think about the business man who wants to stay in shape on the road but has little time to even find a gym, let alone get a workout in.

Think about the housewife who has never touched a weight in her life, who wants to get back in shape.

Think about the young trainee, still growing, who wants to start working out.

Think about the older trainee, beat up after years of heavy lifting, who wants to start up again...

In all of these situations, (and many more besides) bodyweight training offers a very good choice, one that "fits" into what individuals such as these need out of their workout.

Of course it still comes down to the "doin"...

Train hard,
John Wood

P.S. The very best place to begin for bodyweight training can be found in Matt Fureys Combat Conditioning Program

P.P.S. If you are already a master of bodyweight training, you will find
Many new challenges in Brad Johnson's bodyweight training book

5 Ways to Train Every Day

2007-11-13T13:07:00.000-05:00

I looked through the ol mail bag this morning and picked out a good one:

Our friend Hal B. writes:

Hi John,

Many of the old body weight programs like Atlas, Mike Marvel, etc. said to train very day. Does the principle of taking a day or two off to promote muscle growth not apply to body weight training as it does to weight lifting?
- Hal

Hi Hal, that’s a great question, one that gets asked very frequently when it comes to bodyweight training. As usual my take on things is a little different than you might see elsewhere:

Yes, you can absolutely train with bodyweight exercises every day -- and many people do. They have their daily routine; they do their thing, and then move on to the next.

Tis certainly one way to do it and many people have had a lot of success with daily training. And while we are at it, let’s look a couple different ways to "slice" a daily training routine.

1. You could do a set number of repetitions without fail; say 50 pushups, 50 sit-ups, 50 squats or something along those lines.

2. You could have a "free for all" workout where there is no structure and the only goal is to keep moving (and keep the heart rate up) for an extended period of time.

3. You could have a very-rigid, very-regimented program devoted to specific exercise goals, like progressively increasing your pull-ups or high-rep squats, hand balancing etc

4. You could perform a "hard training" day followed by an easier training day which isn’t quite as challenging. The goal of the hard day is to improve while goal of the easier workout is to work out soreness, increase blood flow etc,

5. You could combine some of these – say "rigid structure" on Monday/Wednesday/Friday with a "free for all" on Tuesday and Thursday.

Of all of these I tend to favor #5 since it involves a greater variety. And don't forget, bodyweight training involves much more than calisthenics. It could be rope jumping, rope climbing, hill sprints, breathing exercises, muscle control etc.

It should be well understood that one of your greatest enemies in physical training is boredom. If you find yourself dreading your workout it is going go become harder and harder to stay motivated to do it. Involving a bit of "chaos" or unpredictability is good for your training because it keeps you on your toes.

It should also be understood that if your goal is gain muscle mass, like a bodybuilder, there are going to be some choices that make more sense outside of the boundaries of what bodyweight training can offer. You’ll have to supplement your program with other exercises.

I personally feel that the most productive programs must incorporate several different ways of training for the most well-rounded approach but, as you can see, bodyweight training offers a lot of possibilities.

Train hard,
John Wood

More Q & A on the TRX

2007-11-12T14:52:00.000-05:00

We've been getting a lot of questions abut the TRX suspension System so I thought I would take this opportunity to go over some of them...

And away we go:

--

Bill from Washington writes:

"Can I do dips, pullups and all the other exercises that someone could normally do with gymnastic rings with the TRX?"

Answer:

Hi Bill, yes, you can do all the exercises with the TRX that you can do with gymnastic rings which includes chins, dips and the like. However, if you have ever tried to go chins and dips on gymnastic rings, you know its a whole new animal than the steel parallel bars you might find at the park so the ability and the necessity of having to do those exercises is not going to be as great for most people.

Now, so far we have found over 500 different exercises that can be done with the TRX and many of the best ones are outlined in the booklet and training DVD that comes with it.

The great part is that every single one of these exercises can be adjusted to your individual skill level so you dont have to be a champion gymnast to be able to get very strong using it.

I personally find the suspended abdominal work to be the real strength of the TRX unit.

---

Carlos from Ohio writes:

I live in a condo and dont really have any pipes or beams in my basement - Can I still use the TRX effectively without a place to hang it?

Answer:

Carlos, one of the most important features of the TRX is how portable it is so you can take it anywhere and get a great workout.

All you need is a stable, secure attachment point which will hold your bodyweight and youre in business. This could be a fence post, a piece of playground equipment, -- even your car, if need be. It won't take much to find a suitable place and complete attachment instructions are included.

----

Jeff from Vermont writes:

John, So I just got my TRX in the mail and I have to say it is everything you said it would be. I just got in my first full workout and my abs are toast.

Answer:

Thanks Jeff, I couldn't agree more. Just make sure you do a light workout tomorrow or you'll be twice as sore. That's a tip you don't want to pass up.
---

As you can see, the TRX is pretty phenomenal on all levels. You'll know for yourself just as soon as you try one:

The TRX Suspension Training System

Train hard,
John Wood

How To Make Your Bodyweight Workout More Challenging

2007-11-10T11:30:00.000-05:00

We recently received a note from a few folks looking to make their bodyweight workouts more challenging. It seems that what they are currently doing just isn't getting it done so today I will go into a few techniques on how to do so.

You see, the nature of progressive resistance training is just that -- progression -- you must keep progressing for it to work and if it isnt "challenging enough" simply pick a variable and build from there.

Heres a few examples:

Reps: real simple, do more than you did last time. If 100 bodyweight squats is "easy" shoot for 150, believe me, you'll start feeling that one very quickly. Etc etc and so on.

Time: holding certain poses for time is a very effective method of training. In fact, it is more than possible to do a killer workout without doing a single rep. Make sure you have a stopwatch on hand to mark your progress.

Form: Every bodyweight exercise isnt just "one" exercise but infinitely many when you factor in all the different variations. To progress, it may be necessary to adjust your form to a more challenging variation (with respect to the previous two examples) - such as going from regular squats to jumper squats or regular pushups to one arm pushups.

Less rest: without getting too technical, consistent training will
lead to certain aerobic and anaerobic adaptations allowing you to make better use of your available oxygen. Cutting down on the rest periods in you workout is one way to increase difficulty.

Ill leave it up to you to notice the one thing in common with all of the things that I just mentioned...

Now, Ill tell you a highly underrated exercise that is surprisingly challenging and that is the "vacuum" as outlined in Combat Abs.

You wouldnt think a simple breathing exercise would be so difficult but this exercise will work you in a way that no other exercise will -- it's difficult to explain, almost from the inside out since you are strengthening the diaphragm.

Due to this unusual development, and the fact that it can be done anywhere, makes the vacuum is an exercise that I feel should be in every program,

In any case, these ideas will make any workout as easy or as challenging as needed.

Train hard,
John Wood

More High-Rep Squatting Fun

2007-11-09T13:16:00.000-05:00

On several occasions, someone has written in to say that while they get results doing high-rep bodyweight squats, they still find them boring and tedious.

Well...

If you're going to be squatting for several hundred reps, it should be understood that it is going to take anywhere from 15 minutes to a half hour or more depending on just how high you're going to go.

So essentially you have two choices:

a) Get tough and fight through it

or

b) Find another way to train your legs because this high-rep stuff isn't for you

Either way will work.

If you go the high rep route, instead of focusing on how much time it takes, instead focus on the tremendous benefits you will get from squatting for high reps:

Increased strength... increased endurance... stronger joints... cardiovascular help... mental toughness... and the personal satisfaction of stepping up to your own personal challenge.

Given these benefits, I think the time involved is a very small price to pay and that's part of the challenge: to fight through something that may not be particularly comfortable at first.

Once you start seeing results though, you'll actually grow to enjoy it.

Although with that being said, it also helps to make yourself a mix CD of your favorite songs which lasts for the duration of your squatting session. - That's at least one way to make it a little "easier."

Train hard,
John Wood

P.S. High rep squatting is one part of the "Royal Court" - three of the most effective bodweight movements. Find out more in Matt Furey's Combat Conditioning Program

Steve Maxwell's New Training DVD Now Available

2007-11-07T19:08:00.000-05:00

Maxwell's Ultimate Upper-Body Pull-Up Workout DVD
Our good friend Steve Maxwell now has a great new training DVD which is now available.

Steve is a three time World Masters Jiu-Jitsu champ as well as the very first senior Russian Kettlebell Instructor among several other notable accomplishments so you know he knows what hes talking about.

Anyhow, his "comeback" training dvd is all about...

Well, you'll have to check it out for yourself here: Maxwell's Ultimate Upper-Body Pull-Up Workout DVD

When We Say "Anywhere" We Mean It

2007-10-31T10:39:00.000-05:00

Check out these pictures taken of the TRX in action overseas with our military forces. We weren't kidding when we said you can take this thing anywhere.

The TRX System in Action - When We Say Anywhere We Mean It!

New TRX Workout Pics Are Up

2007-10-25T09:22:00.000-05:00

I got in a quick workout with the TRX this morning and we snapped a few pics. Check em out here:

Workout Pics

Man, my abs are still feeling it...

Train hard,

John Wood

The TRX System Is Here!

2007-10-24T10:05:00.000-05:00

That's what my old college strength coach Mike Gittleson said as I walked into Schembechler Hall one day. (I learned a long time ago that when Mike says that, it's best to pay attention.)

So he pointed me in the direction of the indoor practice field which is just outside the weight room door.

Along one wall was something that sure wasn't there when I was a player -- Mike had a new crossbeam welded right into the side of the building... and on that crossbeam were...

Find out the rest of the story here:

TRX System

Train hard,
John Wood

P.S. Heres that link again, you're going to want to take a look at this:

TRX System

Something Better Than Gymnastic Rings

2007-10-21T19:10:00.000-05:00

I have a secret -- I've been training with something for a long time now that I havent mentioned to you before...

You see, for a long time now strength fans all over the world have been after us for gymnastics rings.

Tis with good reason, ring training has been a staple of physical training for decades.

It may interest you to hear that many of the great oldtime physical culturists had rings in their gyms for a specific reason.

Henry "Milo" Steninborn always had a pair of rings in his Orange Avenue gym down in Orland, Florida. So did Sig Klein in his Times Square physical culture
studio in New York.

And, of course, the great French Physcial Culturist Professor Desbonnet had rings in his gyms all over France at the turn of the century.

Of course, they all trained with rings much like a normal gymnast would -- and if you have seen the gymnasts in the Olympics, youi know exactly why.

But there was another reason, a series of exercises which were designed for a specific and very important purpose...

I will reveal the answer soon, but the reason I am bringing up gymnastic rings today is that I have discovered something even better. Something that will provide all the amazing development that gymnastic rings do -- only better.

Stay tuned for a major announcement to be made at 9:00 am on Wednesday, October 24th 2007...

Train hard,
John Wood