When people hear “bodyweight training,” many think of jumping jacks, burpees, jump squats, and agility work. While there is nothing wrong with these skills, I would love for everyone to think STRENGTH when they hear “bodyweight.” We are all drawn to the iron and love picking up heavy things, but what if you could make incredible strength gains with just your own body?
I have had the opportunity for the past two years to teach many students the benefits of bodyweight strength training through the StrongFirst bodyweight user course and certifications. The carryover from SFB skills to other training modalities is truly amazing. These students experience many “a-ha” moments, and many have even said they wish they would have or could have attended the bodyweight certification prior to attending their SFG Level I.
The SFB teaches fundamentals you’ll use to earn your SFG Level I or II.
How Bodyweight Training Maintained My Press
Due to a busy travel schedule, bodyweight training constitutes the majority of my own training. I do my bodyweight skills as a practice or using a grease-the-groove approach (GTG). Many of the reps I do in my “training” are purely from doing single-rep demos while teaching. And guess what? I have stayed strong and gotten even stronger in many skills without actually having them in a training “program.”
I had a week break in my travel schedule recently and decided to test my kettlebell skills. I haven’t picked up many heavy kettlebells lately and definitely haven’t been military pressing. The last time I trained the 24kg military press was back in 2012 when preparing to do the Iron Maiden Challenge. I never doubted that my SFB skills would keep me strong, but I wanted to test how far I was from the 24kg.
I grabbed a 20kg first. It went up with ease! So, of course, I had to test the 22kg and again it went up with ease! I was very pleasantly surprised. I took a quick rest, grabbed the phone to record my technique to know what I needed to work on—and bam, the 24kg went up on both sides.
Training the one-arm pushup.
The SFB Can Help Your SFG Goal
I credit this strength to the tension and grip work required in training our SFB bodyweight skills. More than one SFB attendee has stated on their evaluation forms that had they attended the SFB prior to SFG I or II they would have done better and been stronger for their pressing due to having a greater understanding of the importance of tension, breathing, and grip.
Now, don’t freak out and think I am saying you should give up your kettlebell or barbell training. I am simply recommending you give bodyweight strength training a try. Consider either adding it to your current program by doing GTG or taking a break from your current plan and doing a four- to eight-week bodyweight-only program. In my opinion, you will learn a great deal about your body in the process.
Before You Start This Training Program
If you’re ready for a bodyweight strength experiment, below is a training program you can follow. Bodyweight training is tremendous for all ages and all fitness levels, but before you embark on this program, there are a few important details to consider.
First, it is important to know and remember that bodyweight training is a bit different from other training you have done. It may not be as physically demanding, but it is very neurologically fatiguing.
Instructing proper bodyweight technique—that carries over to everything else.
Next, remember that patience is required. Find the modifications that are appropriate for your current strength level and spend some time there. If you rush too quickly, you will set in bad habits. And, like with any training program, if movements are not done with proper technique, they can lead to injury.
So while you may look at this program and think, “This looks so easy,” remember that your nervous system can be fried quickly in the beginning. Take your time and use the required tension and technique.
Note: I highly recommend stretching your wrists, ankles, and hips before and after all bodyweight tension/strength work.
Bodyweight Training ProgramMonday
(Medium 8 RM)Wednesday
(Light 10RM)Friday
(Heavy 3-5 RM)Hanging Leg Raise Lowers x 5
Rest and repeat x 3
Each rep begins at the top with a slow lower to the L position.Flexed Arm Hang for time
Hollow Hang for time
Rest and repeat x 3
Track progress, and increase time when these become easy.OAPU or OAOL Pushups x 2R/L
Hanging Leg Raise x 1
Rest and repeat x 5
Each pushup will be at the level appropriate for your current strength.Pistol x 5R/L
Rest and repeat x 3
Each rep you begin seated completely relaxed, then with a tension breath “ZIP UP” and stand.SLDL x 8R/L
OAPU/ OAOL PU x 8R/L
Rest and repeat x 3
Each SLDL should be slow and controlled to gain balance and strength. If easy, close your eyes. Each pushup should be slow and controlled technique.Pistol Lowers x 3R/L
Pullups x 1-3
Rest and repeat x 4
Each pistol, slowly lower to appropriate level without falling through or resting on the surface. If pullups are easy, try keeping your legs in an L-sit to maintain/build core strength.OAPU x 5R/L
Pullup or Chin-up x 3-5
Rest and repeat x 3
Select appropriate box height or wall for your pushup strength. If you cannot currently do pullups/chin-ups, add in flexed arm hangs until you can hold for 30-45 secs each round.Grip work:
Chin-ups, Alternate Grips Pullups, Towel Hangs, etc. for time. X 3
Increase the time you hold each week. Track your progress.Hollow Rockers x 20
OA or OAPL Plank: 15R/L
Rest and repeat x 3
Increase your plank time as you get stronger. Remember it is important to not increase the time if your form is lacking (sagging, etc.).Hollow Hold on the ground for time x 3
Increase your hold time over the weeks. Remember it is important to stop if your lumbar spine comes off the ground.Headstand hold for time x 3-5
Increase your hold time over the weeks. Your balance will increase. If you are not comfortable upside down, have someone spot you, or do your headstand with a wall behind you to catch you.Handstand holds for time x 3-5
Increase your hold time over the weeks. While your balance will improve, you will also be strengthening your shoulders in preparation for handstand pushups.
I look forward to hearing your feedback once you have given this program a try! Please post any questions in the comments below.
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