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back the old days of body weight training. I wanted to see what kind of shape these
kids could get into.
The program
I came up with this program to change things up for my athletes. I immediately had
them and myself performing the workouts. The results speak for themselves. As a
team, we increased our strength and endurance levels by performing this program
for one month.
Here is the program:
Push-ups, 20 reps
Crunches 40 reps
Crunches, 40 reps
Crunches, 40 reps
Crunches, 40 reps
Note: Eventually, you should add more reps after a few sessions. For example, do 25
push-ups, 45 crunches, and then a few sessions later, do 30 push-ups and 45
crunches. You can also change the exercises. Just keep it upper body specific.
Pull-ups, 20 seconds timed (if you cant keep pulling, just hold the bar but
always strive for another rep)
Leg lifts, 20 seconds timed (holding the bar, lift legs up)
25 push-ups
510 pull-ups
25 sit-ups
Start with 12 sets. As your fitness level goes up, do more sets. Try to work your
way up to 68 sets.
Run at a fair pace. After every 100300 meters (you decide), drop and
perform 10 burpees. Keep doing this until you get 100 burpees. If your fitness
level isnt at that point yet, do five burpees and keep doing this until you get
to 50 burpees.
Closing
This is a program designed for athletes and non-athletes. Remember, you can
change the exercises and make it more suitable for you. Make sure that you add
more reps, sets, and time as you progress. After completing this routine, you will
see that body weight training can help you with all of your goals. If youre bored
with your current program, give body weight training a chance to see if its for you.
Pauses/Isometrics
Another tool for bodyweight muscle building is the use of isometrics or pauses to
your routine. The more you can control the muscle the more growth will occur.
Always keep a good amount of tension and stretch on the muscles to keep the blood
flow.
An Example:
Pushups: While performing your pushups do 10 controlled reps and then stop and
hold your position at the bottom for 10 seconds. Following the ten seconds
complete 5 more reps.
Pullups: While performing your pullups do 5 controlled reps and then pause and hold
your position at the top for 10 seconds. Following the 10 seconds complete as many
reps as possible to failure.
BW Squats: While performing your Squats do 10 controlled reps and then stop and
hold your position at the bottom for 10 seconds. Following the ten seconds
complete 5 more reps.
Difficulty
Make sure you are progressing. Continue to try more difficult movements. Instead of
doing just pushups, do Divebomber pushups, or handstand pushups. Instead of
doing regular bodyweight squats do step ups or pistols. If you don't try to progress
in these exercises you will never stimulate muscle growth.
Sample Program
Level One Upper Body Routine
-Pushups 3 sets of 15 ( First five reps slow and controlled the next five as fast as
possible, and the last 5 slow and controlled)
-Pull-ups 3 sets of 10 ( First five reps slow and controlled the next five as fast as
possible)
-Diamond Pushups or dips 3 sets of 10 ( First five reps as fast as possible pause for
5-10 seconds and then complete the next five as fast as possible)
-Chin-ups 3 sets of 5 ( First five controlled, then hold for 5-10 seconds)
-Shoulder Pushups 3 sets of 15 ( First five reps slow and controlled the next five as
fast as possible, and the last 5 slow and controlled)
Level two is similar, but more sets are used with more difficult exercises, like
Handstand pushups, L-Pullups, and feet elevated diamonds.
-Squats 4 sets of 15 ( First five reps slow and controlled the next five as fast as
possible, and the last 5 slow and controlled)
-Leg Lifts 4 sets of 15 ( First five reps slow and controlled the next five as fast as
possible, and the last 5 slow and controlled)
-One Leg SLDL 3 sets of 15 ( First five controlled, then hold for 5-10 seconds, then
complete the rest of the noted reps)
-Lunges 3 sets of 10 ( First five controlled, then hold for 5-10 seconds on each leg,
then complete the rest of the noted reps)
- Supermans 4 sets of 15 ( First five reps slow and controlled the next five as fast as
possible, and the last 5 slow and controlled)
Level two is similar, but more sets are used with more difficult exercises like Pistols,
step ups, and more ab work.
With this program you should be able to get in a great workout, and continue to put
muscle on your body in the process. The isometrics and pauses will also help you
get stronger using your own bodyweight, just make sure you are always
progressing.