BODYWEIGHT BASICS - Bodyweight Training - Functional Fitness Without Weights

"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..."

Labels: Bodyweight Feats, Bodyweight Training, Chin Ups, Iron Cross, Leapfrogging, Paddy Doyle, Pole Climbing, World Records

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

Labels: Bodyweight Exercise, Bodyweight Training, Knife-Fighter Pushups, Perfect Pushup, Pushups

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

Labels: Body Weight Training, Bodyweight Progressions, Bodyweight Training, Jump Rope, Progression

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.

Labels: Bodyweight Training, Bodyweight Training Equipment, Military Training, Trx Suspension System

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

Labels: 300 Bodyweight Training, Bodyweight Training, Jumping Rope, Kettlebell Training, Kettlebells, Steve Maxwell

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.

Labels: Bodyweight Training, bodyweight workout, Cardio, Endurance, Flexibility, Gymnastics Rings, Progression, Pullups, Spartans, Steve Maxwell, Upperbody Workout, warrior training

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

Labels: Bodyweight Training, bodyweight workout, consistency, focus

"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

Labels: Bodyweight Squats, Bodyweight Training, Boxer, Heavy Weights, Martial Arts, Weightlifting

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

Labels: Bodyweight Squats, Bodyweight Training, Daily Bodyweight Training, Handbalancing, Jumping Rope, Rope Climbing

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

Labels: Bodyweight Training, Dips, Pullups, TRX System

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

Labels: Bodyweight Squats, Bodyweight Training, Breathing Exercise, Combat Abs Vacuum, Matt Furey, Progression, Workout Tips

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

Labels: Bodyweight Training, DVD, Pullups, Steve Maxwell, Upperbody Workout

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!

Labels: Bodyweight Training, Military Training, TRX System

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

Labels: Bodyweight Training, TRX System

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

Labels: Bodyweight Training, TRX System

If you wanted to pound a nail into the wall to hang a picture, it wouldn't do you much good to reach in your tool box and take out a saw.

This simple examples hopefully illustrates that, based on the task at hand, you should choose the tool that will help you accomplish your goal in the most effective manner.

In the world of strength training there are many "tools."

-- Barbells, dumbbells, kettlebells, sandbags, barrels, single sets, multiple sets, ascending sets, descending sets, thick bars, isometrics etc etc and so on (I could go on all day)

Of course, your goals ultimately define the best "tool for the job" but keep in mind that some are, in fact, better than others.

Obviously the fact that you are reading this means that you have a keen interest in one of the simplest, yet most effective physical training "tools" and that is your own bodyweight.

The reasons for choosing bodyweight training are many, some of the obvious ones might be the fact that it requires no equipment, or that there are many, many different exercise variations to choose from etc etc.

Let me tell you about one of the advantages that I have noticed that I have not seen anyone talk about.

You know how you get this "thought" in your head that "now its time to go train" well that sets in motion a chain of events - get in your car, go to the gym, get dressed, adjust weight, pick up barbell etc etc.

Depending on how detailed you want to get, these "steps" can be few, or quite numerous.

The thing that I like about bodyweight training is that there aren't any steps - it is purely a matter of "think about it - do it."

In fact, it may actually take longer to think about doing pushups than it does to actually start doing pushups.

Whoa!

And in realizing this, almost all of the possible excuses for "not" training are eliminated:

... no more "I don't have time."

(you can start right where you're standing)

... no more "I don't have equipment."

(All you need is a floor)

... and no more "I don't know what to do"

(Just get moving and the rest takes care of itself)

So, whats on YOUR mind...

Train hard,
John Wood

P.S. Heres a very unique program that I highly recommend that will help you "Train like an animal." You'll know what I mean when you see it: Ginastica Natural

Labels: Bodyweight Training, Training Ideas, Training Thought

One of the great advantages of bodyweight training is that it is easily adjustable to anyone. Think of little kids running around the playground, climbing ladders, swinging on swings, and just having a good time.

Or theres a yoga instructor going through certain poses and maintaining a specific form while concentrating on breath control and serenity.

And finally we have a Navy Seal in training, going through a brutal regimen of up-downs, rope climbing, squats and the like.

All of these exist on the same continuum, its up to you to adapt bodyweight training to your needs.

Now, regardless of your overall goals, you need to keep a few things in mind:

1. You need to actually "do it" to derive benefits from bodyweight training and that means keeping a consistent schedule. If you are only training once a month, don't wonder why you aren't getting results I would recommend 3 x per week at the very least.

2. Understand that with so many exercises and ways to train, there is still a limit to:

a) how much exercise you can do, and
b) how much exercise you can benefit from in a given session.

As you grow stronger these limits will, of course, adjust themselves.

Also remember that a half hour of good training will beat 3 hours of "going through the motions" every time.

3. You can make bodyweight training as challenging as you want (or need) to.

For some people, a set of 100 bodyweight squats is a pretty lofty goal. Others can pop that out without breaking a sweat. If you need a further challenge, find out what your limit is and go just a bit beyond it. Or adjust your form, or cut down on rest time, or do more reps.

Either way, its up to you to make it happen.

Train Hard,
John Wood

P.S. Brad Johnson is a guy into strange and usual bodyweight exercises, I suspect he may be able to give you a few ideas on how to make your bodyweight training very interesting. Find out more here: Bodyweight Exercises for Extraordinary Strength by Brad Johnson

Labels: Bodyweight Training, Training Ideas, Training Thought

One of the great lessons in all of training is to simply begin where you are and build from there. And no matter where you are right now, you can get started doing something.

It may not be much, but as I mentioned, and what should be obvious, the point is to keep building little-by-little until you get stronger, or in better shape or lose unwanted fat or whatever it is you are trying to do.

And so, in order to get started, you make it easy for yourself, by beginning at a manageable level.

This may be something as simple as just getting up and walking for a few minutes at a time.

A few minutes turns to a few more and a few more. Then the walking turns to jogging and eventually jogging turns running etc etc and before you know it, you're running marathons.

The great thing, and probably the most important lesson that bodyweight training teaches is to simply begin.

Just get moving and dont worry about sets or reps or form. All that will come in time.

And yes, even me, a guy who is motivated and who trains hard can get out of the rhythm every once in a while for one reason or another.

Sometimes its because of traveling, sometimes its toward the end of an intense training cycle where I just need a change and sometimes its for the pure and simple "doing" of the thing because we all need a change now then.

My solution -- you guessed it - just get moving.

Ill go down to the track, run a few easy laps, jump rope for a few minutes and do some of the great bodyweight exercises taught to me by Matt Furey which are found in Combat Conditioning

And what starts happening?

Well first I would like to quit, after all, regardless of what my mind says, my body would much prefer to go watch tv and eat junk food. (Thankfully this feeling passes pretty quickly.)

And once that passes, the real fun begins - I can do whatever I want, The important thing is to just do something.

Sure, some bodyweight movements are and have always been a part my training but this is an opportunity to cut loose and try some new
things.

How about uphill bear crawls, or the swamp lunge, or the table maker, or wall walking, "Pleasant" Valleys - All good exercises, and all worth a refresher course once in a while.

The sun is shining, the sky is blue, and time passes quickly. The best part though is getting done, and not just because the workout is over, but because of the sense of accomplishment. -- The sense of a movement in a positive direction, of having "done" something.

And what is most important of all, I cant wait for the next one.

Train hard,
John Wood

P.S. I mentioned Combat Conditioning because it is a book that I use and recommend. You really need to have your own copy though
and heres the ticket: Combat Conditioning by Matt Furey

Labels: Bodyweight Training, Combat Conditioning, Training Ideas, Training Thought

Heres a good one from the mailbag:

"Can I simply do hindu squats, hindu pushups and bridging for cardio as well and forget stuff like running? I am training for the police test and would like to do bodyweight conditioning as my sole form of exercise. Will it be transferable to the running part of the test?

Thank you,
Brent

Good question Brent. One of the greatest values of bodyweight training is the tremendous increase in overall conditioning, something that isn't as easy to duplicate with traditional weights.

Now, the thing that must be kept in mind with bodyweight training, (and in all types of training as well) is that there are two distinct areas of adaptation -- the end results from doing the training, and the training itself.

Basically what I'm saying is that you must "do" the things that you want to get good at. Physiologically, this is known as the "SAID" principle, or Specific Adaptations to Imposed Demands.

Or, as Emerson once put it, "Do the thing, and you'll have the power."

So Brent, you can certainly use bodyweight exercises to build up your cardiovascular ability, but since you are going to be tested on a specific kind of running, best to actually practice that running – thats where the greatest "transfer" can be found.

I'll comment more about the whole "transfer" effect at a later date.

Train hard,
John Wood

P.S. Brent is building up his body with the "Royal Court," -- three great Exercises. You should be using them in your program as welll and here is where youll find out more about how to do them:

Combat Conditioning by Matt Furey

Labels: Bodyweight Training, Training Ideas, Training Thought

Here at the University of Michigan, deep down in the catacombs and tombs of forgotten lore lies the dream of every serious student of physical training -- the electronic database of the UM medical school,which contains the abstracts and results of every major study ever done involving human anatomy and physiology.

That's right, if you wanted to find out about anything and everything having to do with strength training, -- the effects of certain rep schemes, styles of training, frequencies, equipment, trained and untrained bodies.

...its all there.

And so after pouring through pages and pages of material going back well over a century in the search for the “perfect” workout, essentially, the only conclusion that can be reached is this:

"Strength" in whatever form you decide to measure it in, can only be
developed through progressive resistance exercise, combined with the
necessary amount of recovery and with all nutritional requirements
filled.

Of course, it also depends on what your definition of "Strength" happens to be.

All training can make you stronger, but you will need to perform a specific kind of training if you want to build a specific kind of strength.

The muscular system doesn't know, (or care) what form the resistance takes, just that theres a job to be done.

So, with this in mind, any form or progressive exercise will do.

And what constitutes progressive exercise? Pretty much anything can be done progressively, either in terms of the amount of actual "work,"or in terms of more "intense" work.

So yes, assuming all other physiological requirements are filled, all forms of training (including bodyweight training) can make you stronger.

Now, it should also be clearly understood that the style in which bodyweight training must be performed has its own necessities.

In traditional strength training, you simply add more weight to the bar if you want added resistance. With bodyweight training, you add reps, add sets or simply change your leverage in order to progress.

Simple in theory, now lets see you do it.

Train hard,
John Wood

P.S. The exercises that have been a part of my program for nearly ten years
now can be found right here: Combat Conditioning by Matt Furey

Labels: Bodyweight Training, Training Ideas, Training Thought

Even though bodyweight workouts are very simple, they can still be very challenging. Check out this one from our buddy Sean Parini:

Hey John,
I've been enjoying your e-mails and like what you have going with your bodyweight site. I can't remember where I learned this test but it sounds like something [Michigan Strength Coach] Mike Gittleson would make us do.

It's simple enough to do and can put a 'strong' guy in his place quickly, not to mention it's a fantastic way to work your chest.

The test:

do 100 push-ups in 5 sets or less.

The catch:

every set must be done to max. reps and there is only a 10 second rest between sets. In coaching my high school kids, I've found this to be useful when they start getting a little cocky! Maybe the rest of your readers will enjoy this. Be well.

Yours in strength,
Sean

Very nice.

Train hard.
John Wood

P.S. You can use this technique with any bodyweight movement. Pick
one and challenge yourself. Heres a good resource for ideas:
Combat Conditioning by Matt Furey

Labels: Bodyweight Training, Chest Exercise, Mike Gittleson, Training Ideas

We have been getting some very good questions sent in and our buddy Denny from Australia recently sent in a great one. The topic of this one is focused on bodyweight training but the answer can be applied to any kind of training so I going to send it out to everyone.

Youll see what I mean, take a look:

Hi John,

I have been hard at weight training for a couple of years now, started with Dinosaur training then recently moved onto the HIT program, which makes good sense.

I have been interested in the bodyweight training for a while but there seems to be a few programs through which to begin any serious endeavors.

There is Matt Furey's, Brad Johnson's and the esteemed Brooks Kubik's new program.

Where to start???

Thanks man.

Denny

Denny, great question, one that is relevant in many situations. It usedto be that training information was often tough to come by as there were only a few sources. These days, there is so much information and so many options
that it is easy to become confused.

Fortunately, there is a very simple solution to this but before I tell you, I want
you to read something:

"Most basketball players appropriate fragments of other players styles and thus develop their own. This is what [Bill] Bradley has done but one of the things that set him apart from nearly everyone else is that the process has been conscious rather than osmotic.

His Jump shot, for example, has had two principles influences. One is Jerry West, who has one of the best jumpers in basketball. [The other was Terry Dischinger of the Detroit Pistons who always slams his foot to the floor on the last step before a jump shot because this stops his momentum and prevents drift.]

Bradley's graceful hook shot is a masterpiece of eclecticism. It consists of the high-lifted knee of the Los Angeles Lakers Darral Imhoff, the arms of Bill Russell, of the Boston Celtics, who extends his idle hand far under his shooting arm and thus agically stabilizes the shot, and the general corporeal of Kentucky's Cotton Nash.

His set shot is borrowed from Ed Macauley who was a St. Louis University All- American in the late forties and was later a star member of the Boston Celtics and the St. Louis Hawks."

The previous excerpt is from 'A Sense of Where you Are' by John McPhee, a fantastic biography of the great basketball player Bill Bradley. If you get a chance to read it, I would very highly recommend checking it out even if you aren't a basketball fan

Anyhow, the reason I bring this up is to point out how a very important principle of success is to learn as much as you possibly can then take bits and pieces of what is relevant and apply them to your own individual situation. Then discard what is not necessary

Keep in mind this technique can and should be done for every kind of training.

Let me give you a few good examples of the 'pieces' I have assembled from various points in my training:

Full body training techniques from Arthur Jones
Thick bar training from George Jowett
Log Bar training from Dr. Ken Leistner
Bodyweight movements from Combat Conditioning by Matt Furey
Breathing exercises from Thomas Inch
Power rack work from Brooks Kubik
Lower body training from Super Squats
Phonebook tearing techniques from Dennis Rogers
Attitude from Kim Wood

These are just a few off the top of my head and I could easily name many more. They key here with all the different training courses, is again, to take what you need from each of them and apply them as needed to give your training your own unique sense of style.

All a training course -- any training course -- can do is make you think: 'That looks interesting, but how can I apply this to my own workout?"

This is a question, of course, that you will have to figure out on your own, but it can be done, and be done very effectively, at least for those who decide to put it into action.

All things CAN yield knowledge as TS says.

Train hard,
John Wood

If you would like some extremely creative ideas on bodyweight training, here is
a tremendous resource that you would be well advised to check out:
Bodyweight Exercises for Extraordinary Strength by Brad Johnson

Labels: Basketball, Bodyweight Training, Training Thought

One of the reasons I created my new bodyweight training site was because there are so many different and interesting ways to apply bodyweight training into a workout program.

I think that everyone will benefit in knowing about them and then applying any techniques which many prove valuable.

The style that most people are familiar with is bodyweight calisthenics which include various kinds of pushups, pull-ups, situps squats and more.

Bodyweight calisthenics can supplement a workout or, if you do them right, can be a workout all by themselves. I personally like to combine bodyweight calisthenics with weight training as I find that the two compliment each other very well.

And yes, in case you're wondering, most of the same workout 'rules' as far as how to get stronger apply to bodyweight training which should ideally eliminate a lot of confusion.

Now, beyond the calisthenics, 'bodyweight training' can also refer to:

1. Flexibility work
2. Breathing Exercises
3. Yoga
4. Muscle Control
5. Tai Chi
6. Metabolic conditioning workouts
7. Isometrics
8. dynamic self resistance
9. Partner Workouts
10. Gymnastics
11. 'Internal' power (Chi) development
12. Wrestling
13. Ribcage expansion and chest development
14. Military Training
15. Balance and Footwork

And that's off the top of my head. Im sure we will think of many more as time goes on and each one of them will be covered in detail.

Now, one thing that I think also should be cleared up is that you can get a tremendous workout with nothing more than your own bodyweight by there can be certain bodyweight oriented apparati that will enable certain advantages that cant be had any other way.

Im talking about things like climbing ropes, climbing ladders, pullup and/or
dip bars, pushup handles, parallettes, jump ropes, the peg board and more. You can certainly be able to train without any of this, but these pieces of equipment can not only keep your workouts fresh but provide an incredible personal challenge to see just how far you can take it. We have more on the way yet so keep an eye out for those.

In addition to the exercises and training methods we are also going to be looking at some of the ways that these ideas were actually implemented.

For example, did you know that many of the medical practitioners of Ancient Greece wrote extensively of the benefits of wrestling and rope climbing?

Or that the Roman emperor Constantine the Great is thought to have 'invented' pushups as a means for his legionaires to build strength for battle?

Then of course there is the long and facinating history of Indian Physical culture which we have not even scratched the surface of.

All of these topics and more will be covered and it is going to be an exciting ride for anyone with an interest in physical training.

Train hard,
John Wood

P.S. The biggest surprise of the new website has been the incredible interest in
Brad Johnsons outstanding new training book. See it for yourself right here.

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Labels: Bodyweight Training, Pegboard, Training History, Training Ideas

It was just over eight Weeks ago when I first got the idea for www.bodyweightbasics.com.

I was sitting at the airport in Cancun Mexico. My flight was delayed and besides my trusty pen and pad of yellow paper to keep me company was a group of some of the finest business consultants in the Midwest.

Getting stuck at an airport has a way of making strangers into friends and over the next few hours we covered a lot of things. I learned a lot about what it means to be a high powered consultant.

They filled me in on everything and I listened very carefully as they told me how they have to travel at least four days out of the week to their clients job sites which are located all over the country.

A consulting gig might last a few weeks or it might last several years based on the nature of the job and who the client is. With a schedule like that, available workout minutes are precious and few.

Besides the time factor, hotel gyms are generally lousy, if there is one at all, and with a new hotel in a new unknown town every few weeks, consistent training is difficult.

They were all very eager to learn how to train but believed it was simply impossible based on the above factors.

And then I said it:

"Did you know that its possible to get in a great workout in a half hour or
less without any special equipment and without having to go to the gym?"

It was like one of those scenes from out of an old west movie, suddenly all outside conversations stopped, every eye was on me with necks craned in my direction wanting to hear how this was even possible.

I went on to explain how bodyweight calisthenics were a very viable option for building health and strength, especially with the kind of busy schedules they had.

They were fascinated, and had never heard of anything like this before. Whats more, they actually knew a lot about training but had never been taught 'how' to train and what I was telling them was making a lot of sense.

The impact of this information was unmistakable and I reasoned that they were not alone - there must be others out there who are looking for other training alternatives besides the ones they had already heard of.

On the flight back I sketched out an idea for a website devoted specifically to bodyweight training and heres a few things I came up with:

A) Bodyweight training obviously has quite an appeal for busy folks who want to stay fit

B) I am a big fan of bodyweight training techniques and have been using them for quite some time.

C) There are so many interesting forms and styles of bodyweight training but I didn't know of a place that collected and discussed all of them in detail. I thought this would make for one heck of an interesting website on its own.

D) I feel that bodyweight training is highly underrated or ignored in a lot of training programs that would especially benefit from them. A new site would be a way to make some of these ideas more well known.

And so, with some creative energy and some elbow grease, the new website is now a reality and I want to thank you for being a part of it.

The tremendous response we have had in the first 48 hours lets me know my thinking was right on track and that always feels good.

In the coming months we will be covering a variety of bodyweight training topics and there are many products that we have in the wings but didnt have time to get on the site before the grand opening.

Please keep your eye on our bulletins page for new announcements and in the
meantime, if you have any kind of question about bodyweight training, heres
the Best place to ask it

I can tell that this is going to be a lot of fun.

Train hard,
John Wood

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Labels: Bodyweight Training, Training Ideas

Welcome to the World of Bodyweight Training - Bodyweight training takes so many different forms and many of them will be useful in your workouts. We're just getting warmed up and in the coming weeks, we will be taking a look at as many of them as we can think of. In the meantime, please feel free to ask any questions you might have about bodyweight training right here.

Train hard,
John Wood

Home | New Updates | Products | Training Articles | Resources | Contact Us

Labels: Bodyweight Training