BODYWEIGHT BASICS - Bodyweight Training - Functional Fitness Without Weights

We got a very nice email from Don who has some questions about Peg Board Training. Let's take a look: John, I have a peg board and am frustrated that I can't climb it. I do four sets of pull-ups every day, 10-12 reps per set. I can pull myself up with both hands on the pegs, but when I try to move one peg up, Í can't support all my weight on the other arm and fall. What exercises can I do to build up to the point of being able to climb the peg board? It's a personal goal I'd really like to achieve. I'm 5'9', 163 pounds, 51 years old, and in pretty good overall shape. I do free weights 3 times a week, but I'd really like to be able to climb the peg board. Thanks in advance for your help. Don B.

Don, nice question, thank you for sending it our way. As you know, the Peg Board is a great training tool -- and a great challenge. There's nothing quite like making it all the way to the top.

As far as your peg board goal heres my thoughts:

First of all, the pullups on the pegs are a good choice, keep improving on those. I would suggest, however, not to do them each day, you must allow your body to recover, which is the only way you will get stronger.

Something to try will be to start with the pegs a level or two up and work your way downward. This will train the same muscle involved in a negative manner – but again – you must allow your body to get stronger. -- and it should.

Then, it's just "one peg at a time" until you make it to the top.

Keep us updated on how it goes.

If you or someone you know wants to get started in peg board training, we can get you on in time for the Holidays but only if you hurry: Oldschool Peg Boards

Remember, our highest quality peg boards come with two pegs and all the mounting hardware you'll need.

Train hard,
John Wood

Labels: Bodyweight Exercise, Bodyweight Training, Peg Board, Peg Board Training, Pullups

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

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:

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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.

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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.

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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.
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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

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