Body Weight Strong
Disclaimer Strenuous physical exercise can be a dangerous activity. There are inherent risks in any physical activity, intense fitness training is no exception. The use of professional instruction is recommended before entering into any type of sport or physical exercise. You should become knoledgeable about the risks involved and assume personal responsibility for your actions. The information contained ithin this manual may or may not be accurate and is open to interpretation.
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Body Weight Strong
Contents )bout the author * + (ntroduction and rogram -vervie * The Body Weight Strength rogram * $# /xercises and rogressions * "# )dditional 0otes * "% )dditional 1esources * "
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Body Weight Strong
About Forest Vance &orest holds a 2aster3s degree in 4uman 2ovement and personal training certifications through the )merican 5ollege of Sports 2edicine and the 0ational )cademy of Sports 2edicine. 4e is also a level (( 1ussian 6ettlebell 5hallenge 5ertified (nstructor, 5ertified 5orrective /xercise Specialist, 5ertified erformance /nhancement Specialist, and 5ertified &itness 0utrition 5oach. -ver the last 7 years, &orest has experience as a personal trainer, group fitness8boot camp instructor, fitness manager, and health club general manager. 4e currently orks as the oner and head trainer at his Sacramento functional training gym. 4e also maintains a netork of fitness9related ebsites, makes regular guest appearances on many others, has been featured in national nespaper, radio, television, and other media, and is the creator8author of numerous books, D'Ds, and digitally delivered orkout programs8systems.
For info on additional websites, books, DVDs, workshops, speaking engagements, online coaching, and more from Forest, visit his personal site at www.ForestVance.com.
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Body Weight Strong
Introduction and Program verview ( like lifting eights, :ust like you. ( started training over $ years ago, and ( still love lifting heavy stuff as much as ever. roblem is, life ;gets in the ay< more and more all the time. ) variety of factors = cumulative in:uries that have kept me from doing stuff like back s>uats and heavy overhead barbell pressing, less time availability to hit the gym, :ust anting an occasional break from the hard lifting = have motivated me to explore other modes of training to gain functional, healthy strength. ( kne there had to be a better ay, a simple solution out there = and that3s hat drove me to learn more about body eight training. See, back in my pro football days, body eight only ork as a big part of my routine. 4-W/'/1 = it as mostly stuff like push ups, sit ups, and high rep calisthenics. When it came time to build ;real< strength, ( trained ith barbells and dumbbells. ( truly did not kno any different = and thought that this as the only effective ay to gain strength. )nd >uite frankly ( trained this ay for a good ten years = from my mid teens to mid tenties. !hen I discovered the power of "#A$ bod% weight strength training. Searching on the internet, purchasing all the books, manuals, and D'Ds ( could get my hands on, and spending thousands of dollars to attend specialty certifications, seminars, and orkshops, ( discovered a hole orld of body eight only strength training. &olks ere doing things like one arm push ups and pistol s>uats. ( learned many high tension, advanced body eight exercises that you can do for maybe five to ten reps. !raining in this manner is a real and legitimate wa% to get strong.
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Body Weight Strong
(3ve used this solution, and am no en:oying all the benefits of it. ( do cycles of body eight strength training throughout the year = at least %%? of the time. ( have found that there is W)Y more carry9over from this style of training to many athletic activities then there is from other more traditional methods. The brain and the nervous system get ;better ac>uainted< and your body aareness goes off the charts. (t@s also :ust a great ;break< and change up from other training methods. )nd last but not least, it 1/)AAY saves my :oints. S- * no that hopefully you@re ;sold< on the poer of body eight only training for gaining strength and muscle * ( ant to talk briefly about hat this program is based around. !he three ke% points we are going to focus on in our program are bod% control, programming, and progression. $et&s delve into each of these topics in a bit more detail before we get going with the full program.
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Body Weight Strong
'od% Control Body eight training should be the foundation of all training. (f folks made sure to master all of the basic body eight movements = such as double and single leg loer body exercise progressions, push9ups and more advanced variations, pull9ups, and advanced body eight core training movements = they ould get a much >uicker start ith other types of training modalities. WhyC Because if you can master body eight training, then you have excellent control of your body = hich means you have a much easier time picking up all other athletic = type movements. Aike kettlebells. -r barbells. -r dumbbell training. -r any other type of training you might be involved in.
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Body Weight Strong
Progression The Body Weight Strong system is also based around progressions. ( am going to give you lots of progression options for each body eight movement in the orkouts. &or example, if e are doing push9ups, you ill have the option to do knee push9ups, hands elevated push9ups, standard from the toes push9ups, or feet elevated push9ups. The key lies in orking your progressions. You@ll get much more out of doing the appropriate progression correctly then the next one up incorrectly. )s another example, let@s say e are doing a single leg loer body exercise. Aevel ( ould be a split s>uat. This is like a lunge in place ithout moving the feet. The next progression up ould be a Bulgarian split s>uat = this is here you do a split s>uat but elevate the back foot up on it ob:ect like a box or bench. You@re going to get much more out of a split s>uat done correctly, ith the prescribed tempo and perfect form, then you@re going to get out of doing the Bulgarian split s>uat but petering out and doing half range reps before the set is finished. 2oral the storyE ork your progressions, get results.
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Body Weight Strong
Programming The last big thing e are going to focus on in the Body Weight Strong system is programming. (t is critical that you follo the programming as it is laid out in this manual. (f you :ust pick one of the orkouts and do it on a random day :ust for fun, you may very ell get a good orkout for that day, get your heart rate up, and maintain or improve your fitness level. But, it ill not be effective for getting you big and or strong. rogressive overload and smart progression is hat e are relying on to get you results. Faining siGe and strength ith body eight only is not as easy as :ust cranking out as many push9ups and body eight s>uats as you can everyday. (t re>uires some serious planning and folloing a specific program like this one to get you here you ant to be. We are also going to be manipulating different factors such as volume, intensity, tempo prescriptions, and rest periods ... You need to make sure to follo these to a T as ell. These are also a critical part of the program and really getting the best results from it.
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Body Weight Strong
!he 'od% (eight )trong Program * verview The Body Weight Strong program is a $" eek program that is broken up into to phases. ( highly recommend that you follo the program as outlined in this manual for best results. Phase + done for the first six eeks = focuses on building muscle. Phase - done for the next six eeks = focuses on getting you strong. You ill be doing % to + days per eek of body eight training and " to % days per eek of high9intensity cardio training in this program. ake sure to watch the videos included with this program to see all of the e/ercises and progressions.
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Body Weight Strong
(arm 0p All Phases Fetting yourself mentally and physically ready for the orkout ahead is critical. You must get armed up before you hit these training sessions. 4ere are to arm9ups you can use to get ready for your body eight Strong sessions. A 1un in place8high knee = %# sec sumo s>uat9to9stand 9 7 push up ith superman 9 7 do exercises circuit style for two rounds total ' Iumping :acks = %# sec prisoner lunges = 7 Jea legK inchorm ith push up = 7 do exercises circuit style for two rounds total
Again, if %ou aren&t sure what a specific e/ercise looks like, be sure to watch the videos included with this program to see a demonstration.
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Body Weight Strong
Phase + 1et 'ig The get big phase of Body Weight Strong is a body part split. You@ll be focusing on the upper body on day one and the loer body on day to. We are focusing more on high9volume training, high time under tension and muscle building during this phase. &or the timed sets = start on your first orkout ith the loer end of time suggested Je.g. %# secondsK, and try to ork up as you get stronger and in better shape over the eek period. So, as an example = eek one, you might do %# seconds of dips on each set. Week to you might do % seconds. Week three +# seconds. Week four + seconds. -nce you can do that, you ould move up to the next harder version of the exercise. 2ake senseC 0/LT phase, after e have built a base here, is here e move in to advanced body eight exercise progressions like one arm push ups and pistol s>uats. &or this phase you are going to train ith a " on $ off schedule = upper body day one, loer body day to, rest day three, and repeat.
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Body Weight Strong
Da% ne 0pper 'od% Da% ** IMPORTANT – see the exercise progressions section at the bac of the boo to see exactly what !o"e!ent #O$ should be perfor!ing for each set% Also be sure to watch the coaching "ideos to see techni&ue tips for each exercise%
'exercise pair ()
– chin up Junderhand gripK progression = %# 9 + sec )21) Jas many reps as possibleK – pike press progression 9 %# = + sec )21) Jas many reps as possibleK 1est for %# seconds beteen exercises. Do them back and forth, circuit9 style. Do three total sets of each exercise. 1est for about # seconds, and then move ontoE
'exercise pair )
– inverted ro Joverhand gripK progression = %# 9 + sec )21) Jas many reps as possibleK – dip progression = %# 9 + sec )21) Jas many reps as possibleK 1est for %# seconds beteen exercises. Do them back and forth, circuit9 style. Do three total sets of each exercise. 1est for about # seconds, and then move ontoE
'exercise circuit)
– no eight overhead s>uat = $+ reps – burpee ith push up = reps Do four rounds of the above circuit. Try to beat your time each orkout.
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%$ Body Weight Strong
Da% !wo $ower 'od% Da% ** IMPORTANT – see the exercises progressions section at the bac of the boo to see exactly what !o"e!ent #O$ should be perfor!ing for each set% Also be sure to watch the coaching "ideos to see techni&ue tips for each exercise%
'exercise one) 9 split s>uat progression = %# 9 + sec )21) Jas many reps as possibleK Do four sets on each legM $ seconds rest beteen legs. 0- exercise pairing on this one. 1est for about # seconds, and then move ontoE
'exercise two) 9 kneeling hamstring raise progression = %# 9 + sec )21) Jas many reps as possibleK You ill do four sets total, resting about %# seconds beteen sets. Rest for about +, seconds- and then !o"e onto.
'exercise circuit)
– – – –
body eight s>uat = "# reps step up = $# reps each leg alking lunge = $# reps each leg box :ump Jhop up, step donK = $# reps
Do three rounds as fast as you can. Try to beat your best time each orkout.
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Body Weight Strong
Phase ne Cardio !raining ick from the folloing cardio modalities for your interval orkoutsE
– running – biking – :ump rope Do these orkouts to times per eek = either beteen strength sessions or at the end of a orkout, on the same day. Do to 7 rounds of $ min. at a high intensity and $ min. at a lo intensity alternated back9and9forth. )lso do a minute arm up at the beginning and a minute cool = don at the end.
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Body Weight Strong
Phase - 1et )trong (n phase " of the body eight Strong program you are going to move into a full body orkout. We are moving aay from long ork sets for hypertrophy like e did in phase $, and orking into loer rep ranges and more advanced exercise variations to actually gain strength. You ill use this method of training 9 resting +7 hours and8or doing your cardio session on the next day, and then doing the next orkout = and alternating back and forth for six eek. Your ob:ective for this phase is to progress to more difficult versions of exercises.
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Body Weight Strong
Da% ne * 'exercise pair one)
– one arm push up progression = to 7 reps each arm – vertical :ump progression = to 7 reps Do four sets total of each exercise. 1est about one minute beteen exercises = but remember, get mostly recovered before the next set. 'exercise pair two)
– split s>uat progression = 7 to $# reps each leg – inverted ro Junderhand gripK progression = 7 to $# reps Do four sets total of each exercise. 1est about one minute beteen exercises = but remember, get mostly recovered before the next set. Jexercise circuitK Do these exercises circuit style. /ach exercise is to be done continuously or % secondsM take seconds of transition beteen exercises and rest for about %# seconds at the end of the circuit. 1epeat the circuit three times total.
– – – – –
oer :ack plank hold reverse overhead lunge x body mountain climber run in place
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Body Weight Strong
Da% !wo * 'exercise pair ()
– pull up Joverhand gripK progression = to 7 reps – pistol s>uat progression = to 7 reps each side Do four sets total of each exercise. 1est about one minute beteen exercises = but remember, get mostly recovered before the next set. 'exercise pair )
– pike press progression = 7 to $# reps – box :ump progression = 7 to $# reps Do four sets total of each exercise. 1est about one minute beteen exercises = but remember, get mostly recovered before the next set. 'exercise circuit) Do these exercises circuit style. /ach exercise is to be done continuously or % secondsM take seconds of transition beteen exercises and rest for about %# seconds at the end of the circuit. 1epeat the circuit three times total.
– – – – –
burpee body eight s>uat close grip push up SADA Jsingle leg dead liftK run in place
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Body Weight Strong
Phase - Cardio training ick from the folloing cardio modalities for your interval orkoutsE
– – – –
sprinting :ump rope kettlebell sings heavy rope aves
You are going to stick ith to times per eek of cardio training in this phase. You@re going to do $# to $" rounds of %# second sprints alternated ith %# seconds of complete rest. )lso do a minute arm up at the beginning and a minute cool don at the end.
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Body Weight Strong
#/ercises and Progressions )lays start ith the most basic exercise in the progression. When you can do that exercise ith perfect form for the maximum number of repetitions called for, move up to the next harder exercise variation. 2ake SN1/ to atch the coaching videos to see details about ho to progress through each exercise.
Pull 0p2Chin 0p Progression
– – – –
:umping pull up8chin pull up8chin chair or box assistance pull up8chin out assistance pull up8chin up to sternum
Push 0p Progression
– – – – –
knee push up hands elevated push up standard push up lo feet elevated push up high feet elevated push up
Inverted "ow Progression
– high inverted ro – lo inverted ro – feet elevated inverted ro
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Body Weight Strong
Pike Press Progression
– feet on floor pike press – lo feet elevated pike press – high feet elevated pike press
)plit )3uat Progression
– split s>uat – Bulgarian split s>uat – free standing one leg s>uat
4neeling 5am "aise Progression
– kneeling ham raise plyo push up, partial range negative – kneeling ham raise plyo push up, full range negative – kneeling ham raise out plyo push up, up and don
ne Arm Push 0p Progression
– one hand elevated on ball86B8etc. – one hand in suspension trainer one arm push up – standard one arm push up
Vertical 6ump Progression
– s>uat :ump – tuck :ump
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Body Weight Strong
Pistol )3uat Progression
– – – –
pistol suspension trainer assistance box pistol pistol counter eight pistol body eight only
Dip Progression
– dip foot assistance – dip foot assistance up, no assistance don – dip no help up or don
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Body Weight Strong
Additional 7otes )t this point you should have a pretty good overvie of the Body Weight Strong program. There are :ust a fe more considerations ( anted to mention before you get goingE
'efore and after testing We are not going to do a specific fitness test. 4oever, it is a good idea to keep a training :ournal and see here you are starting off = ho many pull9 ups can you do in a roC 4o many push9ups can you do aroundC What version of push9ups are you doingC What version of single leg loer body movements are you doingC We need to be sure to track these things so that e can see our progress as e go.
4eeping a training log )s mentioned in the last point it is very important to keep a training log. This ay e can aggressively overload our bodies from orkout to orkout and make sure that e are continuing to make progress.
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Body Weight Strong
Conclusion 1ock on and go start your body eight strength program and start making it happen. (f you have any >uestions about anything at all, don@t hesitate to shoot me an e9mail at forestOforestvancetraining.com , and ( ill do my best to help. ( can@t ait to hear your success storyP
– &orest 'ance, 2S, 165
! "#$% &orest 'ance Training, (nc. "+
Body Weight Strong
Additional "esources If you enjoyed this report, here is where you can find more of my “stuff”:
httpE88forestvance.com = &orest@s site, updated several times each eek ith cool ne videos, orkout tips, and much more. )AS- here you can sign up for my free email nesletter * here you@ll get T-0S of free orkouts and updates on the latest happenings in the ;&'T< orld 4ttpE88facebook.com8kettlebellbasics = 2y &acebook &an age = @like@ for free orkouts, videos, and a lot more httpE88youtube.com8forestvancetraining = 2y YouTube channel = updated eekly Jor moreK ith ne body eight and kettlebell training videos httpE88forestvance.com = -nline store here you can find all of my other programs and productsP
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