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

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

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