BODYWEIGHT BASICS - Bodyweight Training - Functional Fitness Without Weights

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

Something that I have always found pretty cool is that many people around the world begin each day with a series of bodyweight exercises called Surya Namaskar.

Literally this translates as "Solute to the Sun" and it is a sequence of two sets of twelve poses, (using the opposite arm or leg on the second go around.)

As you might guess, it is performed at sunrise which many practitioners consider to be the most spiritual time of day.

The movements themselves have a specific sequence designed to bend and flex the spine and are performed in conjunction with certain breathing patterns as well.

(You can see and learn a version of Surya Namaskar on the Physical
Body Indian Physical Culture DVD found here: The Physical Body)

Anyhow, even if you don't follow this specific routine, I think that having a daily sequence of "something" you do each day is a pretty good idea.

Think about it:

Immediately after waking up you might be groggy, your muscles stiff or sore from inactivity and you need to literally and figuratively "wake up."

A few minutes of physical activity and breathing activities will increase blood flow, and help you "kick start" your internal engine, so to speak.

Aside from that, many people believe the proverbial "fountain of youth" resides in keeping your spine loose and flexible.

Their thought is that as your spine and back muscles tighten up, they start to absorb the "shock" of walking and moving (instead of dissipating like a flexible spine would) which, in turn, hastens the aging process.

Can't say whether thats how it is or not but I do think the importance of a few minutes of physical activity to begin the day is a very good idea for the reasons I just stated.

You may follow Surya Namaskar to a "T" or you may come up with your own unique sequence. I generally do a bit of stretching and breathing exercises right after I get out of bed.

I dont have a "set" sequence, just things to get moving, a few back and forth swings, a few pushps etc, this takes about a minute, maybe two.

I think its better than starting the day with a cup of coffee and besides, doing "something" every day is good for the mind, body and soul...

Train hard,
John Wood

Labels: Surya Namaskar, The Physical Body, Training Ideas, Training Thought

If you train - you should train your legs - that much should be obvious. And it should be obvious for a couple reasons: 1. High-rep leg work builds mental toughness, you can always push yourself to do a few more reps than you think you can. 2. Leg work stresses the heart and lungs, giving you a great cardio vascular workout in addition to building strength. 3. Intense leg work strengthens the largest, strongest muscles of the body allowing for more muscle growth and improvement throughout the entire body, not just the legs.

4. Bodyweight squats provide much of the benefits of weighted Squats without the wear and tear on the body.

Im sure I could think of a few more, but those key points should be more than enough to go on for now, and more than enough to get you to start training your legs if you haven't been.

Over the last few thousand years, Indian Wrestlers have been doing a "swaying" form of a bodyweight known as a "Baitak" as pictured in Matt Furey's Combat Conditioning as a Hindu Squat:

The Indian wrestlers did thousands of them per day to build incredible power and endurance.

Of course, you can also do the regular style squat, often called simply "wrestlers squats" - like a barbell squat without the barbell.

Either way, the benefits are tremendous. I highly recommend starting at a very manageable level, (say only 50 if you are in very good shape) and building from there.

The soreness the next day will tell you that there's something youve been missing, and the spring in your legs from this kind of training will keep you doing them for a long time.

Labels: Baitak, High Rep Work Out, Indian Wrestling, Leg Work Out, Mental Toughness, Training Ideas

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

If you've been reading my emails for a while, you have been reading about my recent adventures with running. Back when I was still playing football, I always thought of cardio work as a necessary evil. It had to be done but I sure didnt enjoy it. And then football ended, and I never had to run another step ever again -- and for a few years I didnt. But for some reason I got the itch to get back in shape and so I began. At first it was damn tough, but my desire to get back into shape was much greater than my desire to do otherwise so I stuck with it and today, I actually enjoy it (something I never thought I would be saying)

I have been enjoying it to the pointthat I even picked up a recent copy of Runners World Magazine, which is an excellent publication by the way, I plan on subscribing.

The most recent issue has a feature on a woman named Ceci St. Geme, who, in past days had been a highschool cross country champ, and later a 3000 meter champ at Stanford.


These days, after coming out of "retirement" the forth time, she is a 44 year old mother of six and still kicking major tail while running sub-17 minute 5Ks.

Its quite an inspiring story, one that is well-worth checking out.

One thing you cant help but notice throughout the article is the fact that this gal has abs like a a Greek goddess. -- I'm talking unbelievable.

Here's what she mentioned in her interview was her daily "core strength" routine which is as follows:

100 sit-ups
100 pushups
3 minute of the plank pose
2 minutes of V-sits

Thats a very nice routine, simple, to-the-point and challenging enough for just about anyone.

Train hard,
John Wood

P.S. These exercises and many more like them are shown in detail in Eddie Barans Bodysculpting Bodyweight Exercises for Women Training book. Dont let the title fool you though, these workouts are tough (or as tough as you need them to be. Check out more info right here:

Eddie Baran's Bodysculpting Bodyweight Exercises for Women

Labels: Ab Training, Bodysculpting for Women, Cardio, Training Ideas

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

As I have mentioned previously, I have really been having some great results with adding rope jumping into my workouts. Here's a look at what I did for yesterdays workout:

I like to train over by the basketball arena here in town. You can see for a couple miles in each direction - makes you feel like King of The World.

So anyhow, yesterday I strapped on a heart rate monitor, grabbed my Jump rope, and headed on over.

As a side note, I recommend having a good heart rate monitor, it's nice to know how hard you are actually working. You can get a pretty basic model relatively inexpensively.

I also recommend having a digital watch with a timer function.

The order of the day was pretty simple:

In the workout I mentioning a few days ago I suggested rope jumping sprints - 30 seconds on/30 seconds off for 10 minutes as a good one to try.

I figured that might be fine for normal people but I like to push the limit so I went for that schedule for 20 minutes straight.

I averaged somewhere between 108 and 87 jumps per 30 second 'round.'

Let me tell you, this really gets the blood pumping. I also like the fact that the wrist rotation helps increase recovery and cut down on forearm soreness from tough grip workouts.

When the 20 minutes were up, I did four additional rounds - two rounds of vacuums and two rounds of the Farmer Burns Stomach flattener.

The interesting thing is that my heart rate kept the same pattern for the breathing exercise stuff and didn't drop until I was all through. Seems like the motor was still running, even when it was still in park, so to speak.

It was a great workout, a relatively simple one, but also as challenging
as you want to make it.

Give it a shot sometime and let us know how it goes.

Train hard,
John Wood

Labels: Cardio, Jumping Rope, Training Ideas

About three months ago I happened to catch a few minutes of one of those old boxing shows on cable. Something they showed was a few minutes of one of the all time greats - Sugar Ray Robinson - jumping rope.

The man looked like a machine -- it was an amazing sight.

This triggered something from way back and I thought it might be a nifty idea to add jump roping to my training. I made a mental note to get one but it got I filed back in my mind somewhere and I forgot about it shortly thereafter.

It so happens that less than a week later, a friend gave me a brand new jump rope, the very same kind that I planned to get.

Hows that for some crazy, mystical, cosmic thing?

And so, on my conditioning days, I added rope jumping to the mix.

The first time out let me tell you, 120 seconds doesn't sound like a long time but trying to keep jumping all out for that long seemed like an eternity,especially since I hadn't jumped rope since grade school.

But, like most things, the more I did it, the better I got.

The thing about jumping rope is that you know when you slow down, -- you can feel it, and you also know you can go just a little bit faster than you are at any given time.

Most times I will combine rope jumping with other kinds of conditioning work. Something I had a lot of success with was sprinting a 400 followed by a minute of rope jumping. I did this six times and it's a killer.

I have also used jump roping as its own workout. 30 seconds on/30 seconds
off' for 10 minutes will let you know if you are in shape or not.

Those are just a few ideas.

The truth is, I have enjoyed this kind of training (about as much as I could, given the circumstances.) and thats why I keep doing it.

Something to think about if you are lacking in the cardio department.

Train hard,
John Wood

P.S. Want to get started today? - Heres the jump rope I use:
Lifeline Power Jumprope

Labels: Cardio, Jumping Rope, Training Ideas

Lots of questions. How do you train? What do you do on which day? How to do incorporate bodyweight training and weight training? Where does the grip training come in and how long does that take?

My workout will vary from time to time but for the last eight weeks or so, it has looked like this:

Monday/Wednesday/Friday

Upper Body
Lower Body
Abs
Neck
Grip
Breathing Exercises
Muscle Control
Bridging
Pushups

Takes roughly 45 minutes and unlike most people, I usually lift late at night before I go to bed.

Tuesday/Thursday

Stadium steps (if the stadium isn’t locked up)

Or

Track + Jump Rope
Pushups

I run in the early evenings, 6:pm or so. These workouts usually take 20-30 minutes depending on venue and goal for the day.

With the weather getting warmer and all, I am considering adding an extra day or two of conditioning work.

My equipment selection varies. Depending on my overall goals for the particular workout and whatever I feel like using, my workout will include some combination of an Olympic set, kettlebells, sandbags, thick bars, Log Bar, short ropes, hand grippers, Hammer Gripper, Ivanko Super Gripper or sledge hammers. Bodyweight movements are performed barefoot on a section of wrestling mat.

Yes, that’s it but the real "secret" to why this works so well isn’t found in the exercises themselves. Keep looking at what I wrote – maybe you’ll find it.

Train hard.
John Wood

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Labels: Grip Training, Training Ideas

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.

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

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

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

Labels: Bodyweight Training, Training Ideas