Over the last few months, I have performed some lifts I previously didn’t think could be done by a gal my size. After exchanging some emails with Pavel, he asked me to write about how I made this happen. I was honest with him and told him I didn’t train for it or even try very hard. In fact, the path I took was quite boring. Then I remembered I’m writing for a population that likes “boring” programs. Not boring in our eyes, but it would be as boring as it comes for the mainstream fitness buff.
Physical Strength Starts With Mental Health
I discovered that strength can work in mysterious ways. Living with toxic stress and/or poisonous people can weigh you down in all aspects of life. There’s only so much one body and mind can take. I’ve found for both my students and me, stress takes strength away and makes all lifts feel heavy. You find yourself training harder during the times you are stressed and risk getting weaker or injured in the process.
But letting go of the energy vampires and truly owning the path you take in life is much easier said than done. If everyone could take charge of their own life, we’d have a lot of powerful happy people. Personally, I’ve released some heavy things from my life over the last year. I will admit, it was the hardest thing I’ve ever done. On the flip side, once I got through the thick of it and began to have clarity, it allowed me to conquer almost anything that came my way.
How to Build Physical Strength While Hardly Trying
Back to physical strength: I currently weigh between 112 and 114 pounds. In the last several months, with minimal training, I achieved a 62lb get-up, 13 ring pull-ups, 140lb single-leg deadlifts, and a ring pull-up with 53 pounds hanging from my feet. Paradoxically, I trained less and left each session feeling energized without fatigue. How did this happen? Below is a sample program that I’ve intuitively used over the past several months.
Sample Weeks 1 & 2
Monday
A. Get-up, 20kg, 1/1 Light one-arm swings, 16kg, 6/6 High plank with shoulder taps* 2 sets
*High plank with shoulder taps: Start in a push-up position with your arms shoulder width apart and legs a bit wider (swing stance length). Squeeze your glutes, imagine bringing your pelvis to your rib cage, and make sure your lats are activated by pulling your shoulders into the sockets. Without rotating your hips, tap your shoulder with one arm and then switch back and forth. Hold each tap for 2-3 seconds.
B. Pull-ups* on straight bar, 6 reps Bodyweight stationary lunges Roll-outs on wheel, 6-8 reps 3 sets
*Each set is a different type of pull-up: mixed grip on set two, ring pull-ups on set three.
Wednesday
A. Get-up, 24kg, 1/1 One-arm swings, 20kg, 6/6 Walk around for 30 seconds 2 sets
B. Double single-leg deadlift, 24kg, 5/5 Clean and press, 16kg, 3/3 Thoracic mobility plank, 3 breaths per side Repeat for 4 sets
Friday
Get-up, 24kg, 1/1 Weighted pull-up, 8kg, 3 1 set
Tabata drills with ropes – 4 minutes
Sample Weeks 3 & 4
Tuesday
A. Half get-up to high bridge, 20kg, 3/3 One-arm swings, 20kg, 8/8 High plank with shoulder taps, 6/6 2 sets
B. Weighted Pull-ups* on straight bar 2-3 reps Body weight stationary lunges Roll-outs on wheel 6-8 reps 3 sets
*Each set is a different type of pull-up starting with a light bell on your foot and working towards heavier sets. Mixed grip on set two, ring pull-ups on set three.
Thursday
Get-up, 24kg, 1/1 One-arm swings, 24kg, 5/5 3 sets
Friday
A. Get-up, 24kg, 1/1 One-arm swings, 20kg, 6/6 Walk around for 30 seconds 2 Sets
B. Double single-leg deadlift, set 1: 24kg, 5/5; set 2: 28kg, 4/4; set 3: 28kg, 3/3 Clean and press, set 1: 16kg, 3/3; set 2: 18kg, 2/2; set 3: 20kg, 1/1 Thoracic mobility plank, 3 breaths per side 3 sets total
Sample Week 5
Do two practice training sessions from previous weeks without over doing it. If you’re feeling strong, this can be a test week.
Do a get-up test with the next bell size up, preferably with a spotter near.
On Saturday, do a max rep pull-up test.
Sample Week 6
Do two practice training sessions from previous weeks without over doing it. This is also the week to test your weighted pull-up.
Use this method to work progressively to test your weighted pull-up (with your preferred grip):
Weighted pull-up, 4 reps
Rest
Heavier Weighted pull-up, 3 reps
Rest
Even Heavier weighted pull-ups, 2 reps
Rest
Heavier weighted pull-ups, 1 rep
Rest
Max test weighted pull-up, 1 rep
Enjoy and let us know how you do! You can learn even more about the fundamentals of strength by attending one of our upcoming Bodyweight Certifications.
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