Burpees – chest to floor with a jump at the top Strict Pull Ups – all grips and variationsĤ. The Bodyweight Gauntlet features four essential movements:Ģ. Yes, there are progressions to follow, but the bottom line is that in order to get the best results possible, you must attack your workouts relentlessly.īasics are always important, but intensity and focus should be number one over everything else!
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I’ve always been a huge believer of training aggressively and pushing your body to the limit in order to take your results to the next level. One of the best types of tests that I like to put my athletes and clients through challenge their general bodyweight conditioning and strength levels is the Bodyweight Gauntlet. 3 Handstand Push Ups OR 5 Pike Presses.ĩ.
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5 Chest-to-Bar Pull Ups (any variation).Ħ. Standing Poses – Build leg strength as well as flexibility in the hips and hamstrings.ģ. You should easily be able to perform the following:ġ. The rule of thumb I have for my clients and athletes is that they have a solid level of bodyweight strength before they go on to any external types of resistance. Bodyweight Workout Program for Strength and Conditioning: Bodyweight Standard I’ve always made it a point to go bodyweight training first and to make my clients prove to me and themselves that they are strong enough to handle their own bodyweight correctly and efficiently before using other strength tools extensively.
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Most of my clients (and even advanced athletes) have HORRIBLE form and technique when they first come in this is totally normal, and quite frankly, all too common. One of my biggest pet peeves is when young athletes or new clients come into my gym and they get frustrated when I don’t quickly put them under a heavy barbell to see how much weight they can lift. Strength tools such as kettlebells, dumbbells, barbells, and sandbags are useless without having the proper bodyweight strength and conditioning foundation.
#The bodyweight beast files pdf driver
Obviously there are hundreds, if not thousands of different variations for each of the basic bodyweight training movements out there, but no matter what, all of them come back to being able to perform the basics.īodyweight training serves as your foundation and is the driver of all of your other strengths and skills.