Owen Johnston - www.StrengthTrainingPDF.com Legal & Author Information Co!right Information" Johnston# Johnston# Owen The $inimalist %uie to Functional Strength Fitness Instruction# 'r (ition Co!right )*+, All /ights /eser0e. This This 0ersion of the 1oo2 ma! ma! 1e freel! istri1ute istri1ute or or coie for ersonal or classroom use# 1ut ma! not 1e moi3e or use for ro3t. It ma! also 1e oste on an! reuta1le we1site as long as !ou o not o4er the 1oo2 for sale. Author & Pu1lisher Pu1lisher - Owen Johnston Johnston (itor - T.O.D. Johnston 5oo2 6ome Page 7 htt"www.strengthtrainingf.com For a free one-age list of resources I highl! recommen# 0isit the site 1elow an clic2 on the lin2 in the to menu that sa!s 8Training /esources8. htt"www.strengthcalisthenics.com The a1o0e site also has free 0ieos# as well as information a1out m! classes an 9uali3cations. F/(( Downloas" htt"tin!.ccf1oo2s
2
Owen Johnston - www.StrengthTrainingPDF.com Disclaimer This 1oo2 is intene for eole of goo health an h!sical conition. The training methos an a0ice in this 1oo2 ma! not 1e for e0er!one. Alwa!s consult !our h!sician 1efore starting a new e:ercise rogram. I am not a h!sician# an as such# nothing in this 1oo2 shoul in an! wa! 1e ta2en as meical a0ice or a su1stitute for meical a0ice. Also# this 1oo2 shoul not 1e use to relace a0ice from !our ersonal h!sician. Ph!sical acti0it! alwa!s carries with it a ris2 of in;ur!.
3
Owen Johnston - www.StrengthTrainingPDF.com Ta1le of Contents A1out the 1oo2 Author Pro3le Fitness +*+ Transform !our life? Thoughts on Training Seci3cit! in Training an Setting %oals Calisthenics (:ercises using 5enches An (ssa! on Fle:i1ilit! 5uiling u to full ullus Dea hang g!mnastics ullo0ers One Arm Pullu Training %!mnastics 5ac21en Tis $o1ilit! wor2 7 tension e:i1ilit! e:ercises Barate aroach to calisthenics Le0er regressions A1ominal training 1asics $ethos of rogression in calisthenics All a1out rogressi0e calisthenics Progressi0e Calisthenics Lifest!le Progressi0e Calisthenics for Strength ltimate Leg Training Calf Training Poetr! in $otion Integrating 5asic %!mnastics with other t!es of 5o!
4
-
= > +* ++ +) +' + +@ )+ )' )= )> )@ '' ' '= '@ ' ,* , * + )
-
=, == =>
-
= > > @+
- - ++,
Owen Johnston - www.StrengthTrainingPDF.com A1out the $inimalist %uie to Functional Strength Train har# train hea0!# train rogressi0el!# an train smart.G - 5roo2s Bu1i2 Hou nee to 1e as owerful an functional as !ou ossi1l! can 1e# for a long time into !our ol age. Calisthenics can gi0e !ou that.G - Paul
5
Owen Johnston - www.StrengthTrainingPDF.com Author Pro3le I am a PCC instructor with o0er +* !ears of e:erience in martial arts an 3tness. $! assion for 3tness starte at a1out the same time I 1egan m! martial arts ;ourne!. I traine with man! t!es of athletes o0er the !ears an learne a1out man! t!es of strength an conitioning# 1ut calisthenics 1ecame m! rimar! assion. I e0entuall! 1ecame certi3e as a ersonal trainer in $arch )*+'. I 1ecame a PCC instructor in )*+,# after attening the PCC wor2sho in Ale:anria# MA. I ha0e ser0e as the strength & conitioning coach at Ol!mia %!mnastics since Aril )*+, an as a g!mnastics coach since August )*+,.
Owen Johnston - www.StrengthTrainingPDF.com Fitness +*+ 7 A 5asic Tutorial This is meant to 1e a concise article summariEing the 1ene3ts of e:ercise# a0ice# an lin2s to 9ualit! resources that will gi0e !ou a goo heastart# as well as a recommene e:ercise list at the en. Just 2ee in min that getting into shae an imro0ing !our lifest!le ha1its incluing nutrition# rest# scheuling# etc. ta2e a long term# isciline aroach. There are man! 1ene3ts to e:ercise# incluing 1urning calories# ele0ating !our moo# an heart isease re0ention. sing cario training to imro0e !our 3tness also imro0es !our circulator! s!stem# strengthens !our heart an lungs# imro0es 1one ensit!# which all hel immensel! not ;ust with other t!es of e:ercise# 1ut life in general? 5ene3ts to lifest!le inclue imro0e moo# stress eression relief# 1etter osture# 1eing a1le to fall aslee 9uic2er# as well as sleeing more eel!. Rot onl! that# strength training hels not onl! 1uil !our muscle mass an strength# 1ut also !our enurance# an erformance of ail! acti0ities such as lifting# carr!ing# an wal2ing. Hour e:i1ilit! is also enhance# which hels to re0ent 1ac2 ain# an ulling muscles. Rot onl! that# e0en !our ligaments an tenons aat to training# an 1ecome stronger# an less rone to in;ur!. The aitional muscle an 1one ensit! gaine in training also hel in reucing in;ur! to ;oints. The meta1olism e3nitel! gets a 1oost with e4ecti0e training# which results in imro0e 1o! comosition. The en result will 1e more muscle an less 1o! fat. $ore muscle oesn8t necessaril! mean a 1ig# 1ul2! loo2 - 1ut regular# e4ecti0e e:ercise will as a rule result in imro0e muscle tone. Since this is not meant to 1e a comrehensi0e article# 2ee in min that there is a lot more to unerstaning 3tness than I can conense into ;ust a few ages. Rutrition an lifest!le changes are two imortant toics to consier when starting a new 3tness rogram. Also# it8s a goo iea to tal2 to a certi3e 3tness trainer who can hel !ou 3gure out the 1est otions an routines. Lastl!# if !ou8re new to 3tness# !ou8ll want to get at least a 1asic iea a1out nutrition# 1o! mechanics# an 3tness concets. As such# feel free to rea han selecte articles I80e lin2e to from m! Fitness Lin2s age. Siml! oint !our we1 1rowser to calisthenics age an clic2 on Fitness Lin2sG near the to. htt"www.strengthcalisthenics.com $! calisthenics age also has lent! of HouTu1e la!lists of martial arts an 3tness 0ieos that I highl! recommen. If !ou8re ;ust starting out# I recommen calisthenics# also 2nown as 1o! 7
Owen Johnston - www.StrengthTrainingPDF.com weight training. Calisthenics train the whole 1o! 7 muscles an ;oints. This means no e9uiment re9uire# so !ou can ractice the e:ercises an!where. Practicing calisthenics 1uils functional strength an muscle tone 0er! naturall!. It also 1oosts the meta1olism. (0en if !ou8re alrea! in shae# easier calisthenics e:ercises can hel train !our whole 1o!# strengthen an! wea2 areas# an reha1ilitate ;oints. I ersonall! teach m! own uni9ue aroach to calisthenics# which is gi0en a general escrition in the article Progressi0e Calisthenics for StrengthG. I woul highl! recommen rogressi0e calisthenics to an!one tr!ing to get into shae. It8s an aroach# not a set routine? Once !ou unerstan the 1asic concets# !ou can 1ecome !our own coach. 5efore starting a rogram# though# 1e sure to 3n a wor2out artner !ou trust# or tal2 to a certi3e 3tness trainer. %rauall! introuce more rotein into !our iet from natural sources if neee. Ruts# grains# cheese# mil2# etc. Change u !our routines u once in a while if it hels !ou sta! moti0ate. Also# what !ou o outsie of the g!m or e:ercise in general is ;ust as imortant# such as ma2ing an! necessar! lifest!le changes# as well as getting the right nutrition an rest. Alwa!s tr! to eat fresh an rin2 things li2e water# tea# fruit smoothies etc instea of soas. If !ou want to 1ul2 u# wor2 u to hea0! weight anor har calisthenics e:ercises with low res. If !ou want to tone u# !ou will want to start 1urning o4 an! unhealth! weight# while also 1uiling muscle in challenging strength sessions. The 2e! is to 1urn more calories than !ou ta2e in. /emem1er to ha0e a small# nutritious meal after a har wor2out# such as a rotein sha2e an a iece of fruit. Also# alwa!s gi0e !our 1o! enough reco0er! time after a wor2out. $oeratel! hea0! to hea0! amounts of lifting shoul 1e one e0er! other a! to allow time to reco0er. 6ea0! eening uon what le0el of training !ou are at. Ree to lose weightN %et out an get mo0in8? %et an! 2in of cario !ou can 3t into !our ail! routine. Do launr!# some !ar wor2# wal2 the og# whate0er? %et on the 1i2e# ;og# ta2e an aero1ics class...The list goes on? Fin a frien to go outsie an get acti0e with - ha0e fun with it? /emem1er to set realistic goals - such as allowing a few months to achie0e the right loo2. Feel free to research other e:ercises as neee to hel train for !our own ersonal erformance goals# an tal2 to !our 3tness instructor for ieas on how to twea2 !our routine. Alwa!s warm u an stretch roerl! 1efore !ou 1egin !our wor2out.
Owen Johnston - www.StrengthTrainingPDF.com wal2ing# or ;ogging. Aero1ic acti0it! warms u !our 1o! temerature an increases 1loo owing. This hels to imro0e !our muscular erformance an 8elasticit!8# which hels to re0ent in;ur! such as ulling a muscle. If !ou o not stretch correctl!# in;uries can occur# so alwa!s start slowl! if !ou are new to e:i1ilit! training. Start with a few minutes of static stretching# which is use to stretch out the muscles while the 1o! is at rest# then mo0e onto !namic stretching. /emem1er to o light aero1ic acti0it! such as wal2ing or ;ogging an some more static stretching# at the en of !our wor2out to cool own the 1o!. Miew the ages 1elow for static an !namic stretching www.1rianmac.co.u2stretch.htm www.1rianmac.co.u2!namic.htm
9
Owen Johnston - www.StrengthTrainingPDF.com Transform !our life?
10
Owen Johnston - www.StrengthTrainingPDF.com Thoughts on training 7 slow an stea! *s# m!self Longer is one thing. Re0er is something entirel! i4erent. An longer alwa!s 1eats ne0er.G 7 5roo2s Bu1i2 If !ou want a ile of info on some sensi1le wor2outs# ic2 u his 1oo2# Chal2 an Sweat# through the 1elow lin2. I ont ma2e a single cent 1! recommening the 1oo2. I ha0e rea his Dinosaur Training an Dinosaur 5o!
11
Owen Johnston - www.StrengthTrainingPDF.com Seci3cit! in training an setting goals In the 1eginning# it is inee imortant to 1uil a1solute strengthG in the muscles neee for !our chosen acti0it!. This ro0ies a founation for the other en of the strength sectrum# see strengthG or ower. On the other han# if !ou starte on the see strength en of the sectrum 1as2et1all# for instance# !ou can still get some 1ene3ts to ower 1! wor2ing on a1solute strength. Also# we ha0e to 3gure out S.$.A./.T. goals. Seci3c# measura1le# attaina1le or actiona1le# rele0ant or realistic# an timel!. If our goals are 0ague an not concrete or measura1le# there will not 1e an! clear# o1;ecti0e wa! to wor2 towars them. Seci3cit! eals with not ;ust num1ers hitting a set re goal# or how much weight# 1ut also# the reasoning 1ehin the goals. 5asicall!# our long term goals shoul hel us e3ne our S.$.A./.T. goals 7 li2e comaring strateg! to tactics. For more a1out S.$.A./.T. goals# chec2 out this amaEing site htt"www.ro;ectsmart.co.u2smart-goals.h
12
Owen Johnston - www.StrengthTrainingPDF.com Calisthenics (:ercises using 5enches S9uats Slit s9uats with front or 1ac2 foot on the 1ench One leg s9uats with wor2ing leg staning on the 1ench an the other on the oor Self assiste two leg s9uats or istol s9uats Jum1o shrim s9uats Partial /O$ range of motion s9uats - 1ac2 facing 1ench - sit own to 1ench an stan u using one leg or two Posterior chain Partner or solo rone h!ere:tensions on the 1ench Cross-1ench Suerman Angle 1rige 5rige curls one foot or two A1ominals Bnee tuc2s# at or sitting Leg raise 0ariations# incluing scissors 5ent leg hol - 1etween two 1enches or using a air of ushu hanles or arallettes on one 1ench L-sit rogression - same as a1o0e Pushing mo0ements Incline an ecline ushus - on alms# 2nuc2les# wrists# or 3ngers. If !oure wor2ing wrist or 3nger ushus# !ou can ha0e 1oth hans touching the groun in the same wa! such as on the 1ac2 of the han or on the 3ngertis# or in mi:e ositions# to ma2e it easier one han on the alm# the other on the 1ac2 of the han or 3ngertis. Also# one can use one han# 1oth hans# or a transitional mo0ement archer ushus# une0en ushus. etc. Jowett ushus - can 1e one with feet on 1ench an hans on chairs or 1enches. This e:ercise allows for a much eeer range of motion. (le0ate i2e hanstan ushus 5ench i 0ariations 5o!weight trices e:tensions - one or two hansK staning or 2neeling Tiger 1en ushus - incline# ecline# or ele0ate i2e osition 6ols Plan2s - incline or eclineK 1ent arm or straight armK one leg or 1oth legsK gec2o lan2 one arm u an oosite leg u (l1ow le0er - ecline or raise. These are 1oth easier than racticing a full el1ow le0er# in which !ou are suorting !our entire 1o! weight on !our hans. 13
Owen Johnston - www.StrengthTrainingPDF.com Dragon ag rogression Dont start this rogression until !ou0e accumulate a high egree of ro3cienc! with leg raises an hi thrusts. 5e sure to get some formal instruction on this e:ercise# as it is highl! technical. +. Dragon ag negati0es. Lie at on the 1ench# reach 1ac2 with !our hans# an gri the en of the 1ench. The shoulers will act as the fulcrum oint for le0eragingG the 1o! uwars. Bic2 u or leg raise an thrust into the to osition then lower as slowl! as !ou can into the 1ottom osition. The to osition will loo2 0er! similar to the canlestic2 osition in g!mnastics. The goal is to lower uner control until !our feet are an angle of a1out '* to , egrees to !our 1ench. This will 1e the 1ottom osition. As !our form imro0es# a range of motion until !ou can nearl! touch the 1ench with !our legs while using control.
14
Owen Johnston - www.StrengthTrainingPDF.com An (ssa! on Fle:i1ilit! As a martial artist with man! !ears of e:erience# I ha0e ha the goo fortune of learning an testing out man! 2ins of stretching. I ha0e foun that it is imortant to ha0e a 0ariet! of acti0e e:i1ilit!G stretches where one uses muscular control to hel a4ect the range of motion of the stretching techni9ue. Hoga an Pilates ostures ha0e 1een 0er! e4ecti0e for me an m! martial arts stuents in heling oen uG not onl! the hamstrings an shoulers# 1ut correct ostural ro1lems in our 1ac2s an hel strengthen the 1ac2 muscles while oing so. This is 0er! esira1le for racticing martial arts# an for man! t!es of resistance training. I can imagine that erforming man! t!es of Ol!mic lifts woul 1e greatl! assiste 1! imro0ing ones osture# 1ac2 strength# an sinal health. Static stretching# from m! e:erience# is not conuci0e to resistance training# which is suorte 1! research. I ha0e foun that erforming !namic stretching 7 ;oint rotations an so forth 7 form an integral art of an! warmu routine. This is 0er! imortant for warming u the ;oints an muscles that are seci3c to the wor2out# an it also lu1ricates the ;oints with s!no0ial ui# allowing for imro0e function of the ;oints. This is necessar! for s2ill wor2 such as in martial arts# g!mnastics an so forth# as well as resistance training of almost an! 2in. As an e:amle# 1efore we train an! Ai2io techni9ues# we carefull! ractice wrist rotations an wrist stretches. These hel re0ent in;ur! to the wrists when racticing the 0arious wrist loc2 techni9ues# an the stretches also hel us to further ingrain the motions of the techni9ues. In this wa!# such stretches ha0e ;oint seci3cit!G. There are man! e:amles of such ;oint seci3c stretches that assist in martial arts techni9ues. As far as resistance training goes# we ha0e inee foun that it oes contri1ute to increase ;oint e:i1ilit!. I re0iousl! mentione Hoga an Pilates. These iscilines o ten to hel 1uil strength throughout the full range of motion of the e:ercises# as well as 1alance an osture. Similarl!# other iscilines of 1o! weight mo0ements ha0e 1een 0er! helful in not onl! 1uiling strength in naturalG mo0ements# 1ut 1alance# coorination# an agilit!. Such mo0ements inclue 0arious ushing# ulling# an s9uatting e:ercises# an man! more. As an e:amle# I generall! start most new# untraine 2arate stuents with a short list of Juo st!le stretches an 2neeling ushus# or wall ushus if necessar!. Such ushus are fairl! remeial e:ercises that allow stuents to learn the 1asic form# an hel stretch out the muscles an ;oints while using the muscles to sta! in control of the motion. De0eloing muscular control is a 0er! imortant concet in 1oth e:i1ilit! an martial arts. There are remeial 0ariations of almost an! e:ercise one can imagine# eseciall! in calisthenics. The osition# le0erage# an range of motion ma! 1e a;uste in an! calisthenics techni9ue such that it can 1e mae more i4icult rogressing the techni9ue or 15
Owen Johnston - www.StrengthTrainingPDF.com less i4icult regressing the techni9ue. Of course# uring ushing mo0ements# the antagonistic muscles hol some tension# an the sta1iliEer muscles also get some training 0ia holing correct osture an 1alance. Once a set of ushing mo0ements is comlete# ulling mo0ements are ractice to hel stretch out the muscles an ;oints on the other sie. An e:amle remeial e:ercise for ulling is staning ulls# where one laces ones hans on either sie of a ole# 1eam# or an! other stur! o1;ect or iece of furniture that one can safel! ut ones hans aroun. As the stuent rogresses in muscular control# his or her techni9ue imro0es an will 1e a1le to erform more high 9ualit!G reetitions. Also# as the stuent continues racticing these techni9ues# his or her range of motion will generall! eeen# allowing him or her to ma2e the e:ercise more i4icult# as well as imro0e his or her own acti0e e:i1ilit!. An e:amle is erforming wie stance 1o! weight s9uats half wa! own at 3rst. This functions as not onl! a resistance e:ercise# 1ut also a stretch for the 9uarices where most of the muscles of the legs are in0ol0e in the e:ercise. Another great e:ercise is 1o! weight calf raises. These hel stretch out the calf muscles as well as the Achilles tenon. An! menu of s9uats an calf raises is greatl! sulemente 1! an2le rotations an runners stretchesG similar to lunges. As e:i1ilit! an muscular control imro0e in calf raises# one can ractice them with one foot an or o4 a ste. Of course# it ta2es time an eication with s9uats an calf raises to 1uil u 1alance# an e:i1ilit! in the an2les. The 2e! oint is not to rush things an grauall! e0elo the e:i1ilit! neee to 2ee the heels lante in the 1ottom ortion of s9uats. Calf raises an an2le rotations hel immensel! with this. Raturall!# connecti0e tissues will get stretche an strengthene 1! racticing such techni9ues. Siml! holing tension 0ia muscular control will wor2 the ligaments an tenons. Also# going through the roer ranges of motion in these techni9ues stretches them an hels ones 1o! learn correct mo0ements an ostures. As such# not onl! can one 1uil muscular control# osture# 1alance# general roriocetion an 2inesthesia# e:i1ilit!# an s2ill# 1ut ;oint integrit! an strength in ligaments an tenons. This hels maintain ;oint health an re0ent in;ur!. $aintaining strength 1alances in the 1o! allows one# also# to maintain natural ranges of motion. As2ing an! g!mnastics coach a1out 1uiling shouler health an e:i1ilit! will certainl! !iel much useful a0ice on the toic. It can 1e argue# eseciall! from a g!mnastics ersecti0e# that e:cellent uer 1o! e:i1ilit! is re9uire to learn more a0ance 1o! weight techni9ues. Also# to 9uote an article 1! a g!mnast# Beeing the shoulers glenohumeral scaular articulations oerating otimall! is the 2e! to 1o!weight strength success.G /eference article - The Funamentals of 5o!weight Strength TrainingG 1! Ste0en Low# oste at the site 1elow htt"www.eatmo0eimro0e.com
16
Owen Johnston - www.StrengthTrainingPDF.com Light# gentle stretching as a art of cool owns has hele me an m! martial arts stuents reuce ost wor2out ain. This usuall! in0ol0es artner assiste stretching an massage to hel eto:G the a4ecte ;oints an muscles of waste roucts an so forth. So# as !ou can see 1! m! aroach to 1o! weight training# calisthenics can 1e 0er! holistic in nature# hel with e:i1ilit!# an ro0ie light# moerate# an e0en 0er! high le0els of intensit! for strength training. $! o0erall aroach to strength an e:i1ilit! is 1ase aroun m! !ears of e:erience in martial arts# rogressi0e calisthenics# an g!mnastics# as well as e:erience an research into other iscilines 1allet# ar2our# Hoga# Pilates# etc.# an training with other instructors.
17
Owen Johnston - www.StrengthTrainingPDF.com 5uiling u to full ullus Start with the 3rst e:ercise in the horiEontal ullu rogression# calle straight ullus. /efer to the calisthenics rogression article for the full list of e:ercises in this rogression. Start with an o0erhan gri an imagine !ou8re rowing a 1oat as !ou ractice. The imager! isn8t as imortant as the mechanical rincile !ou8re tr!ing to rill. The iea is that !ou8re griing an rowing the 1oat into !our armits with each 3nger an the thum1s. Acti0ate the shoulers as !ou o this an tr! to get the entire chain of muscles in0ol0e in the mo0ement. 6a0e someone ut the 3ngers of one of his or her hans 1etween !our shouler 1laes to sot !ou. Tr! to s9ueeEe his or her 3ngers with !our shouler 1laes as !ou start a reetition of the e:ercise. Tr! to ull the 1ar into !our sternum as !ou ull !our el1ows into !our armits. Also focus on griing har with the little 3ngers as !ou ull into the 1ar. Imagine that !ou8re tr!ing to cor2screw !our hans through the 1ar an turn !our alms u suination of the wrists. This will hel !ou recruit more muscles. Bee the his loc2e out an the misection 1race throughout the mo0ement# eseciall! the negati0e ortion.Ta2e a ee 1reath in through the nose 1efore ulling into the 1ar ositi0e# hol the e:e osition for + secon focus on 1racing# an e:hale from the na0el as !ou re0erse the cor2screw motion an return from the 1ar negati0e. /emem1er to maintain 1racing an muscular coorination at e0er! art of the mo0ement. These 1asic tis will hel !ou with the rest of the rogression. The ne:t e:ercise in0ol0es !ou steing !our feet uner the 1ar some an tr!ing to get hollowe out at a , egree angle to the oor# or close enough. This ma2es the e:ercise harer. The closer !ou get to full! horiEontal an uner the 1ar# the harer. Angle ullus are one with !our 1o! at a1out a , egree angle to the groun. Aim for at least a few res in as hollow a osition as !ou can. 6oriEontal ullus are one with !our 1o! 1elow the 1ar an hollowe out. $a2e the e:ercise harer 1! getting arallel to the groun !ou can use a 1loc2# fole u cheese or similar to ut !our feet on anor 1! using a lower 1ar erhas lower a 1ar at g!mnastics. To ma2e the e:ercise easier# use a higher 1ar erhas raise a 1ar at g!mnastics anor 1en at the 2nees this gi0es !ou a 1etter osition for ushing own through the legs to assist the mo0ement. 18
Owen Johnston - www.StrengthTrainingPDF.com Once !ou 1ecome ro3cient with horiEontal ullus# erform them with an unerhan gri an the hans ne:t to each other. Perform them normall! el1ows into armits an so forth until !ou 1ecome ro3cient with this 0ariation. This will hel 1uil u the 1ices. The ne:t toughener is loc2ing !our el1ows onto !our ri1cage# as if !ou are a1out to erform 1ices curls. Hou will essentiall! 1e erforming 1ices curls horiEontal ulls. It will ta2e some e:erimenting to 3gure out the 1est angle of the 1o! of the oor for !ou to start with. Feel free to 1en at the 2nees at 3rst so !ou can ush a 1it more with the feet# to hel get use to this 0ariation. Once !ou feel goo a1out these# mo0e on to the ullu rogression. /emem1er the same lessons !ou learne a1out 1reathing# 1racing# gri# an ulling into !our armits. 6a0e a artner assist !ou with ullus# or erform leg assiste ullus. (ither 0ariation will hel !ou strengthen an learn how to engage the lats. The 2e! oint to remem1er is to still ull !our el1ows own into !our armits. Imagine !ou8re tr!ing to ull the 1ar into !our chest.
Owen Johnston - www.StrengthTrainingPDF.com feet are still in contact with the oor at the to full! e:e ortion of the mo0ement. Rot ele0ating !our feet will also ma2e the e:ercise easier# since the! are in a 1etter osition to assist# as !ou ush through !our heels. (le0ating the legs higher than horiEontal ma2es the e:ercise harer# as the legs are not in a goo osition to assist. Hou will ha0e to focus e0en more on ulling own through !our lats. sing a lower 1ar can also ma2e the e:ercise harer# as long as !ou are a1le to full! e:ten the el1ows an shoulers at the 1ottom osition of the mo0ement. Start with !our feet on the oor. At 3rst# 2ee !our feet in contact with the oor throughout the entiret! of this e:ercise. Tr! to full! master this e:ercise 1efore aing the ne:t toughener. Again# ma2e sure !ou o not ush awa! from the 1ar when using !our legs to assist. If !ou are ha0ing trou1le with this# an ha0e a training artner or coach that !ou are 0er! comforta1le with# !ou coul as2 him or her to sot !ou.
20
Owen Johnston - www.StrengthTrainingPDF.com Dea hang g!mnastics ullo0ers Dea hang ullo0ers re9uire ro3cienc! an strength in i2e lifts an ullus. A i2e lift is when !ou hol onto an o0erhea 1ar an erform a leg raise with 2nees loc2e an toes ointe - touch toes# feet# or shins to the 1ar# an re0erse# all in a slow caence. A otential training rogression to a ea hang ullo0er from a high 1ar" Australian ullus on a low 1ar - 1uil u to ) sets of )* at a slow caence with roer formK a artner can gi0e !ou a light sot uner !our shoulersK goo artner cues are s9ueeEe m! 3ngers with !our shouler 1laes# tr! to ull the 1ar own into the oor# an sta! hollow the last one remins him or her to 2ee the toes ointe an misection tense. Partner assiste ullus on a high 1ar - 1uil u to ) sets of +* at a slow caence with roer formK artner can gi0e a light sot through !our legs at 3rst# an once !ou can o +* this wa!# ha0e !our artner gi0e !ou a light sot 1! lacing his or her alm in the center of !our uer 1ac2 ;ust 1elow the shouler 1laes# an ushing ;ust enough to get !ou through the concentric stic2ing oint Self assiste ullus - !ou can use a few i4erent self assiste methos. One wa! is to use 0ar!ing egrees of leg assistance. The easiest 0ariation is to get irectl! uner a 1ar that is at a height that will allow !ou to 2ee a hol of it while still staning on the contact surface mat or oor# for e:amle an at least slightl! 1ening at the 2nee. 5asicall!# !ou are starting at a ea hang while at least artiall! s9uatting own. Assist the uwars ulling motion 1! staning u straight# 1ut o so with a slow caence. As !our chin clears the 1ar# tuc2 !our feet 1ehin !ou an hol the tomost osition for a + secon count# then lace !our feet 1ac2 onto the contact surface an slowl! lower 1ac2 own into the 1ottom osition. To ma2e this harer# siml! lace !our feet a little further out so that !our legs will not 1e a1le to hel as much. This ta2es some e:erimentation. 5uil u to erforming ;ac22nife ullus# where !our legs are full! straightene out an at a1out a * egree angle to the torso. Place a mat or 1loc2 uner the feet if neee# or as2 for artner assistance. As !ou ull uwars# !ou can still ress own slightl! through the heels. Hou will want to 1e hollowe out with the legs when !ou get to the to osition.
21
Owen Johnston - www.StrengthTrainingPDF.com Pullus without assistance - 1uil u to ) sets of +* at a slow caence with roer formK 2ee the 1o! in hollow an the misection tightK rill scaular retraction an hollow 1o! rills searatel! if neee to ingrain roer techni9ue an full 1o! tension. L-hang ullus - 1uil u to ) sets of +* at a slow caence with roer form. Self assiste ullo0er - there are a few wa!s to self assist. The! all eal with generating momentum for the ullo0er.
22
Owen Johnston - www.StrengthTrainingPDF.com One arm ullu training One arm ullus are an imressi0e feat of strength# an ta2e a lot of eicate training to wor2 u to. Hou on8t nee an! secialiEe e9uiment# either 7 ;ust !our own 1o!weight# 2nowlege of rogressi0e rinciles an e:ercises# an a horiEontal 1ar. Progressi0e calisthenics# a strength oriente aroach to 1o!weight training# focuses on minimalism 7 little to no e9uiment# 1ut high rewars. Hour 1o! is its own 0er! 0ersatile form of training e9uiment? in the ullu rogression. - Imro0e form an res for 1ar an towel ullus# which are essentiall! a form of self-assiste ullus. 5ar an towel ullus are similar to assiste one arm ullus ste in the rogression# 1ut !ou o not let go of the towel in the to half of the mo0ement. - 6a trou1le 1rea2ing into +) one arm ullus# though# so I starte wor2ing on the weighte ullu rogression in Ste0en Low8s 1oo2 O0ercoming %ra0it!G. 6owe0er# Paul Coach
Owen Johnston - www.StrengthTrainingPDF.com 6artigen# which I ha0e since 1een al!ing to training towars one arm ullus. Article - htt"cc1log.ragonoor.comthe-1o!weight-re0olution The 6artigen $etho# as an @ in O0ercoming %ra0it!. The caution here is that if !ou8re not near le0el > or @ in !our a1ilit!# !ou shouln8t use a weight 0est until !ou ha0e wor2e through other rogressions as neee. Such as the rogressions for rowing# ullus# an ullus on rings one arm chinus in O0ercoming %ra0it!. -I alie a : scheme to Commano ullus# then re0isite une0en ullus using the 6artigen metho. I e0entuall! rogresse to al!ing this metho to Archer ullus. O0er time I tightene u form an 1uilt u to the full +* secons of !namic tension an the +* secon eccentric at the en. -I 1egan wor2ing an Australian ullu rogression twice a wee2# u to Archer Australian ullus an one arm Australian ullus# lus horiEontal hangs & negati0es without assistance. -I also 1egan grauall! training m! wa! 1ac2 through the 0ertical ullu rogression. I wor2 this rogression once or twice a wee2 with a goal of : for slow res# an I still grease the groo0eG for ullus. -The goal is to 1e a1le to wor2 u to oing Jac22nife OAPs for : for slow res. At 3rst I will 1e using a regression 7 2eeing the 2nees 1ent so that the legs ma! ro0ie a little e:tra suort. I will also continue wor2ing 0ertical one arms hangs an negati0es once a wee2# as well as the Australian ullu rogression twice a wee2. -The ne:t ste woul 1e to mo0e on to self-assiste one arm ullus an the tougheners. The goals are to erform self assiste ullus as escri1e in ste of the ullu rogression in Con0ict Conitioning# then to 1uil u to the rogression stanar. After this# I will wor2 on grauall! ecreasing self assistance until I can 3nall! nail a OAP? 24
Owen Johnston - www.StrengthTrainingPDF.com (ssentiall!# the Con0ict Conitioning ullu rogression is still 0er! soli# 1ut for most trainees# will re9uire e:tra stes 1etween Stes > an @ in the rogression# as well as 1etween Stes @ an . 5elow I list a otential rogression# with tougheners for some of the e:ercises. I am not ogmatic a1out this aroach. Hou8re encourage to a other stes as neee# an !ou on8t ha0e to use all of the stes 1elow# or wor2 with onl! one at a time. (:lore an e:eriment? It ma! e0en 1e a goo iea to slit horiEontal ullus into their own rogression# leaing to one arm Australian ullus or e0en harer 0ariations such as tor9uers. Such a rogression coul inclue archer Australian ullus# close gri Australian ullus# an more. +. Mertical straight ullus ). Angle ullus '. Ta1le ullus ,. Australian ullus . Jac22nife ullus feet ele0ateK lower 1ase ma2es it easier =. Pullus >. Close gri ullus o0er time# 1ringing the hans closer together @. Commano ullus o0er time# utting more emhasis on one arm . ne0en ullus o0er time# utting assisting han lower on wor2ing arm +*. Aroun the worls ++. Archer ullus +). Jac22nife one arm ullus UFeet ele0ate. To ma2e the e:ercise easier" 1en the 2nees uring the e:ercise# anor use a lower 1ase. Tougheners" 2ee the legs straight uring the e:ercise# an or use a higher 1ase for !our feet to ush own on u to ha0ing the legs to form a right angle to !our torso. +'. Partner assiste one arm ullus UTo ma2e the e:ercise easier" !our artner can ush harer. Toughener" Instruct !our artner to onl! ush through the concentric stic2ing oint or when !our mo0ement starts to slow own. $a2e sure !ou ha0e goo communication with !our artner to insure safet!. 6owe0er# if !ou feel !ou nee too much assistance with this e:ercise# go 1ac2 to ;ac22nife OAPs. +,. Self-assiste one arm ullus U6ol on to a 0ertical 1ase with !our free han such as the 0ertical ole of a ullu unit. Beeing the assisting han closer to !ou ma2es it easier to ush ownwars# as oes 2eeing it higher. Tougheners" Lowering the assisting arm anor 2eeing it further from !ouK onl! ush through the concentric stic2ing oint with the assisting armK use a towel or roe for self-assistance# since either woul 1e an unsta1le 1aseG to ush ownwars onK 2eeing an L-hol osition with the legs uring the e:ercise. +. One arm ullus UBic2ing u with the legs ma2es this easier# 1ut using little to no momentum 2eeing the 2nees loc2e an legs immo1ile will ma2e it harer. 25
Owen Johnston - www.StrengthTrainingPDF.com %!mnastics 1ac21en tis sing a wall for suort was the most helful to me as I was teaching m! 1o! how to get eeer an eeer into the 1ac21en. (ssentiall!# I ractice the wall wal2ing e:ercise from Con0ict Conitioning ste > of the 1rige rogression. Of course# !ou will ultimatel! want to teach !our 1o! to not rel! on suort from the wall# 1ut it is still helful at 3rst as !ou are learning the mechanics an 1uiling e:i1ilit!. As I got 1etter at 1oth# I slowl! eene on the wall less an less. Finall! I was almost nailing it without the wall. Once I got to where I coul 2ee m! 1ac2 arche throughout the motion an sta! 1alance as I followe m! hans# it ;ust too2 a little more ractice to nail it without a wall. A sotter will ieall! ut one han uner !our shoulers an another han uner the small of !our 1ac2 an force !ou to 2ee !our 1ac2 arche# if neee. If necessar!# sen some e:tra time in the 1rige an eeening it. 5asicall! ;ust wor2ing on the mechanics of the 1rige osture. Ieall! !ou will want to get to where !ou ha0e !our feet a lot closer to !our shoulers. Also tr! oing 1rige ushus - 0er! slowl! with a focus on s9ueeEing out a ee 1rige e0er! time in the to osition. If !ou o this with !our shoulers facing a wall# !ou can o a 1rige ushu an then wal2 !our wa! u the wall. (ssentiall! ste @ from the Con0ict Conitioning 1rige rogression - wall wal2ing u. This is ;ust another wa! to get a feeling for the 1ac21en.
26
Owen Johnston - www.StrengthTrainingPDF.com $o1ilit! wor2 7 tension-e:i1ilit! training A lot of these are tension e:i1ilit! e:ercises that train strength# 1alance# an e:i1ilit!. Of course# li2e an! 1o!weight onl! mo0ement# those articular e:ercises can 1e moi3e to emhasiEe one 9ualit! more than the others while emhasiEing the others less. (:ercises mar2e with an asteris2 aren8t strictl! tension e:i1ilit! e:ercises# 1ut can 1e use or moi3e for that. Lastl!# this is not meant to 1e a comrehensi0e list. The e:ercises on this list can 1e ignore or moi3e as neee# or su1stitute with others. I ha0e ut together a HouTu1e la!list with 0ieos of a num1er of these e:ercises an relate stretching 0ieos. Misit the site 1elow# an clic2 on 5o!weight training 0ieosG. The stretching 0ieo la!list is the last la!list on the age. If !ou are 0isiting the mo1ile 0ersion of the site# !ou can 3n a lin2 to the site menu in the to ost. htt"www.strengthcalisthenics.com Strength-le stretches not onl! hel to oen u an oilG the ;oints# 1ut also train the muscles an connecti0e tissues. Passi0e# eseciall! force# stretching 7 while useful in certain conte:ts# such as g!mnastics# ance# an martial arts 7 can otentiall! lea to in;ur!. It also oesn8t train the muscles an connecti0e tissues to mo0e the ;oints throughout their range of motion. On the other han# strength-le tension-e:i1ilit!G stretches train mo1ilit! 7 the a1ilit! of the muscles to control the ;oints throughout their range of motion. Fle:i1ilit! 1! itself is e3ne as the a1solute range of mo0ement in a ;oint or series of ;oints that is attaina1le in a momentar! e4ort with the hel of a artner or a iece of e9uiment. $o1ilit! Training for the $artial Arts# 1! Ton! %ummerson. All in all# mo1ilit! wor2 imro0es ;oint health. +. Cossac2 stretches 7 calle sier stretch# 1! man! g!mnasts ). Progression for istol s9uatU 1asicall! one leg s9uat a. Partner assiste one leg s9uats throughout a full or artial range of motion go 1ac2 to oing ee# slow slit s9uats if !ou8re not a1le to o artials !et 1. Self assistance i. se a stur! o1;ect to sit on in the 1ottom osition of artial s9uats. Less range of motion is easierK more /.O.$. is harer - an remem1er to 2ee tension throughout the mo0ement. ii. Stan on a stur! o1;ect with the wor2ing leg an let the non-wor2ing leg hang. 5e reare to catch !ourself on the non-wor2ing leg if !ou8re still wor2ing on the 1alance re9uirement. Push through the o1;ect !ou8re staning on with !our wor2ing leg an aim to straighten the 2nee# 1ut a artial mo0ement is 3ne at 3rst with this e:ercise as well. Steail! tighten u on form as !ou imro0e !our strength with these. Once !ou feel comforta1le with these# tr! to 1ring the non-wor2ing leg to where it is arallel to the groun# uring the eccentric 27
Owen Johnston - www.StrengthTrainingPDF.com mo0ement of the s9uat. iii Self assiste istol s9uats on the groun - using a stur! o1;ect uner !our foot or ressing o4 of it with the han that is on the same sie as the nonwor2ing leg. 6igher o1;ects are easier# lower o1;ects are harer. nsta1le o1;ects also ma2e it harer 1as2et1all# etc.. /emem1er to ta2e it slow an hol 0er! tight tension on the non-wor2ing leg. As !ou imro0e# the hamstrings of the non-wor2ing leg an the 9uarices of the wor2ing leg get a 1etter an 1etter stretch. c. . Full /O$ hanging leg raises @. Staning artner stretches against a wall.U These are technicall! assi0e force stretching# so 1e careful not to go too far 7 I 2et these on the list since the erson 1eing stretche can hol tension in the to osition of the stretch. The 2e! to not going too far# though# is to onl! stretch as far as feeling mil to moerate iscomfort. One can also tr! a moi3e 0ersion# where one leans against at against the wall an lifts a leg as high as ossi1le in a slow an controlle manner# with the goal of loc2ing the 2nee out. . Calf stretches o4 ele0ation +*. Le0er wor2 on 1ars
28
Owen Johnston - www.StrengthTrainingPDF.com A Barate Aroach to Calisthenics Li2e man! of m! generation# I grew u watching mo0ies li2e The Karate Kid# Kickboxer # Enter the Dragon# Drunken Master # an Rocky . The larger-thanlife characters from these 3lms wowe us with their 3ghting s2ills an ne0ergi0e-u attitues. A common theme the! all share is that the main character is an unerog who must train har to 1ecome a 1etter 3ghter an o0ercome his seemingl! in0inci1le oonents. The training methos emlo!e often inclue some tough calisthenics s2ills. Im sure we all remem1er seeing /oc2! o une0en ull-us in the secon 3lm# an ragon ags in the fourth. The erse0erance of our heroes# the amaEing s2ills the! learne# an the rigorous training methos the! enure insire man! of us to ta2e u martial arts an training oursel0es. 5ruce Lee oulariEe the ragon ag as well as other i4icult 1o!weight feats# li2e his two 3nger ush-us. 6e esouse imro0ing !our athletic erformance in orer to imro0e !our martial erformance# as well as to hel full! e:ress the human 1o!. Certainl!# the martial-calisthenics connection is as ol as man# !et 5ruce was a great catal!st in the oulariEation of martial arts in America# insiring man! to train har li2e he i. 6e sai# Life is ne0er stagnation. It is constant mo0ementVas well as constant change. Things li0e 1! mo0ing an gain strength as the! go.G I int full! unerstan the imlications of these wors until I got into Progressi0e Calisthenics. There are certainl! comarisons to 1e mae 1etween learning rogressi0e calisthenics an martial arts. Coach
29
Owen Johnston - www.StrengthTrainingPDF.com There are a num1er of rogressi0e 1o!weight mo0ements taught in O2inawan 2arate# incluing 2nuc2le ush-us# 3ngerti ush-us an ultimatel!# wrist ush-u 0ariations. The e:ercises ha0e 0er! irect 1ene3ts for 1un2aiG or alication of 2ata. Of course# these e:ercises shoulnt relace re0ious rogressions# 1ut sulement them. Also# ont o0ero it with irectl! training the ;oints. 5e sure to allow lent! of time for !our connecti0e tissues to aat. To regress an! of these 0ariations# !ou can ractice them using an incline wall# chair etc or !ou can siml! create less emaning le0erage 1! 2neeling instea of erforming them from !our toes. Hou coul also aat the Convict Conditioning ush-u rogression to these 0ariations. Coach
30
Owen Johnston - www.StrengthTrainingPDF.com A stretch commonl! one in g!mnastics will 1e useful in rearing for a wrist ush-u rogression. Sit in a 2neeling osition# loo2 straight own at !our 2nees# lean forwar slightl! an lace the 1ac2 of !our hans on the groun# irectl! in front of !our 2nees. Raturall!# leaning forwar will ut some of !our weight onto the 1ac2s of !our hans# with the 3ngers turne inwar. Cautiousl! lean into !our hans until !ou feel mil iscomfort. 6ol this stretch for +*-'* secons# then come u an sha2e !our hans out. /eeat +-' times. There are hien stesG 1etween this stretch an a wrist hol in the to osition of a 2neeling ush-u. First# grauall! 1uil strength an e:i1ilit! in the wrists with the stretch until !ou can ut moerate ressure onto the 1ac2s of !our hans with little to no iscomfort. The ne:t art of the rogression is to mo0e !our hans a few inches forwar from the starting osition an unfol !our his slightl! as !ou start utting ressure on the 1ac2s of !our hans. Imagine that !ou are tr!ing to mo0e a little closer to erfect form for ush-us his loc2e out# weight carrie through arms an hans. Fin the most i4icult osition that !ou can hol for +*-+ secons when !ou ut mil to moerate ressure on !our hans. %rauall! wor2 towars the full 2neeling ush-u wrist hol. A samle rogression" +. . Full ush-u with one alm on contact surface an 1ac2 of other han on contact surface @. Full wrist ush-us
31
Owen Johnston - www.StrengthTrainingPDF.com Programming an 0olume for wrist ushus are straightforwar. Since the ;oints ont aat as 9uic2l! as the muscles# an the wrists can ten to 1e in;ur! rone# 1e conser0ati0e a1out 0olume. Practicing wrist ush-us once a wee2 for low sets of low res is a goo rule. A few otions for rogramming wrist training" + Aing it to an e:isting ;oint secialiEation sessionK see Convict Conditioning 2 for a temlate ) Doing some wrist stretches# hols anor ushus as art of !our warmus for ractice whether 2arate or a sort that nees strong hanswrists ' Doing some light stretches an other e:ercises as art of reha1ilitating !our wrists of course# this will een on what e:ercises !our h!sician recommens , Training wrist hols after a session of ushus There are man! other ossi1ilities eening on !our own nees# goals# e:erience# etc. $artial arts an calisthenics can wor2 han-in-han to e0elo all of the 9ualities neee for the e0eloment of strength an techni9ue. I hoe that !ou# ear reaer# 3n m! e:amles of this to 1e clear an useful. The O2inawan martial arts an the methos that Coach
32
Owen Johnston - www.StrengthTrainingPDF.com /egressions for full front le0er an full 1ac2 le0er These are a0ance hols that can ta2e !ears to achie0e. If !ou are ha0ing trou1le loc2ing own the form for front le0er anor 1ac2 le0er# wor2 with at least one of the following regressions. Form is num1er one riorit!K o not sacri3ce form for a longer hol time. Fre9uent ractice racticing freshG W success. This can 1e alie to man! s2ills an e:ercises. From an in0erse front hang osition# erform slow negati0es. Descen as low as !ou can while 2eeing !our form loc2e in. 5uil u to ): slow negati0es. From a tuc2e or 1ent leg osition# straighten out one leg# then the other# an hol for at least + secon. Perform this for reetitions or short hols in the front le0er osition. From a strale osition# 1ring !our feet closer together 1! at least one or two inches an hol. %rauall! wor2 towars 1ringing the feet together. Front le0er seci3c 7 from a ea hang# erform front le0er ositi0es. 5uil u to ): res. 5ac2 le0er seci3c 7 from a %erman hang or in0erse i2e# erform 1ac2 le0er ositi0es. 5uil u to ): res. A few rere9uisites for full front le0er an full 1ac2 le0er" Consistent training in easier mo0ements Comfort in the %erman hang 5eing a1le to erform @-+* strict s2in the catsG smoothl! an slowl! Pro3cienc! in a misection hol rogression /ecommenations" + Design wor2outs aroun front le0er anor 1ac2 le0er as the rimar! e:ercises. ) Train consistentl! in orer to rogress consistentl!.
33
Owen Johnston - www.StrengthTrainingPDF.com ' /egularl! test !our a1ilities in the rogressions !ou are aiming to mo0e u in# an ma2e changes to !our wor2outs an training goals accoringl!. For a static rogression# such as 1ac2 le0er# 3n the harest e:ercise that !ou can hol in goo form for at least ) secons. /euce the intensit! to *-@*X of this. This ma! 1e achie0e 1! regressing a hol or using a hol that is earlier in the rogression. Hou will want to wor2 with the resulting e:ercise ' or , times er wee2 for ) to ' months. Aim for a total of =* secons of ractice of this e:ercise each time that !ou ractice it. For instance# !ou might o ' hols of )* secons each# or + hol of )* secons# a hol of +# a hol of +*# an a hol of +. Some ieas 1orrowe from htt"functionall!ma.comso-!ou-want-to-o-a-1ac2-le0er.html
34
Owen Johnston - www.StrengthTrainingPDF.com A1ominal e:ercise 1asics I80e foun that the harest thing to teach total 1eginners to calisthenics an those coming from a seentar! lifest!le is generating an holing tension throughout the entire misection. The imortance of this cannot 1e o0erstate in calisthenics# g!mnastics# an martial arts. The imlications for martial arts shoul 1e o10ious - if !ou can8t maintain tension in !our misection# how can !ou safel! ta2e a 1o! 1low or throw a owerful 1low of !our ownN In rogressi0e calisthenics# full 1o! tension is an essential asect of most s2ills# an as such# in rogression. I hel 1eginners attern a1ominal an full 1o! tension through two 0er! short an eas! to learn rills. One rill is rolling from a ushu osition to a hollow leaning lan2# an the other is mo0ing from si: inches to suine hollow 1o! hol. 5oth are icture at 1ottom. If the stuent 3ns the lan2 too har to hol for long# I ha0e them regress the 1eginning osture to an incline that the! can hol with# at most# mil to moerate iscomfort in the muscles for +* to + secons at a time. 5asicall!# it has to 1e ;ust har enough to hol to 1e a challenge# without e:hausting him or her too 9uic2l!K the goal is to wor2 on the osture# coorination# an techni9ue. Strength gains in total 1eginners are largel! from neuromuscular gains. This means 1ecoming more e4icient at mo0ement an using !our muscles in a more coorinate wa! as !ou learn new s2ills# not ;ust ma2ing !our muscles themsel0es stronger. Some other in0alua1le hollow hol 0ariations once !ou are comforta1le with the re0ious two - hollow hol ea hang using an o0erhea 1ar# ullu 1ar# or e0en a stur! tree 1ranch# front ;um suort as one in g!mnastics# in0erte front hang# in0erte 1ac2 hang# Australian hollow hol so name 1ecause !ou go own uner the 1ar# an it more or less loo2s li2e an in0erte hollow leaning lan2 I80e e0eloe the a1o0e aroach o0er time# an is a mi:ture of m! e:erience in martial arts# g!mnastics# an CC# as well as a rogressi0e calisthenics certi3cation wor2sho I attene.
35
Owen Johnston - www.StrengthTrainingPDF.com $ethos of rogression in calisthenics This is not intene to 1e a comrehensi0e article. It was originall! written as a 9uic2 start guieG for the g!mnastics coaches I wor2 with. Linear rogressions - single# ou1le# trile# or multile rogression. $ost 1eginner trainees will notice some imro0ements higher res# imro0e form# what ha0e !ou e0er! wor2out. A ou1le rogression consists of onl! two intensit! 0aria1lesG" 3rst# 1uil u to a target num1er of res in an e:ercise# then mo0e to a harer e:ercise or 0ariation of the re0ious one# an reeat. This is often calle mil2ing strengthG# 1an2ing strengthG# a!ing !our uesG# or 1uiling training momentumG. The iea is that !ou will get as much 1ene3t from an e:ercise as !ou can 1! sta!ing with it long enough to 1uil u to erforming the target num1er of res. A trile or multile rogression consists of ha0ing three or more 0aria1les. For instance# after hitting the target num1er of res# !ou coul tighten u form which ma2es an e:ercise harer or change a han foot osition such that the e:ercise 1ecomes harer. Aim for a target num1er of res again# an once !ou can achie0e !our goal !ou will mo0e to the ne:t e:ercise. Its 1est to focus on onl! a few 0aria1les at once# though# to ma2e rogress easier to trac2. Stee an wa0e rogressionsK erioiEation. $ost trainees who ha0e at least an intermeiate le0el of strength are li2el! to isco0er that the law of iminishing returns is 2ic2ing in# an o0erall rogress is no longer linear. Progress will not come e0er! wor2out for all of their e:ercises - ma!1e e0er! other wor2out or ma!1e a little rogress e0er! wee2. This is a stee rogressionG instea of a linear rogression. Tighten u form a little here# a a re there - the main thing is to sta! with an e:ercise 1ut introuce slight changes as neee to 2ee the training momentum going# e0en when rogress slows. There will 1e times# of course# that athletes getting into the higher en of the intermeiate le0el of strength an the lower en of the a0ance le0el of strength will start ha0ing trou1le aing res wee2 after wee2 to a moeratel! intense e:ercise. This will 1e the time to start loo2ing into wa0e rogression or other methos of lanning training c!cles.
36
Owen Johnston - www.StrengthTrainingPDF.com A few 1ullet oints to 2ee in min. -There are general guielines for racticing each t!e of mo0ement an static hol. These form guiing rinciles rather than a ogmatic aroach to strength# as it is goo to 1e oen to new ieas an willing to tailor rograms to each trainee. -Due to ini0iual i4erences in trainees# we shoul tr! to get as much e:erience an 2nowlege as we can a1out the mo0ement chains ullus# ushus etc. an static chains le0ers# 1riges etc.# intensit! 0aria1les# an long term rogression. This will hel gauge an athletes rogress# twea2 lesson lans on the !G uring a wor2out# an so forth. -Ro matter what strength le0el an athlete is at# wor2ing towars high res is still one of the most imortant wa!s to e0elo ro3cienc! an strength in a st!le of mo0ement. /eetition 1uils muscle memor!# strength# an enurance. 5asicall!# e0er! e:ercise shoul 1e treate li2e a s2ill. -Safet! is an integral art of all h!sical acti0it!# an eseciall! when erforming e:ercises or s2ills where !ou lea0e the groun. As such# safet! is a art of the esign of rogressi0e calisthenics mo0ements an rogram esign. 6oling full 1o! tension in all e:ercises# 2eeing an e!e on form# an erforming all reetitions with a slow to moerate caence in the 1eginning stages of training not onl! hel train strength# 1ut also hel to 1uil ;oint health as well as re0ent in;ur!. Athletes shoul 1e remine to not o0er-train or train to in;ur!. Rot onl! oes 0enturing into o0er training o 0er! little goo for strength# it can 1e an o1stacle to 1uiling strength# since it often ;ust eats into recious reco0er! time an can lea to in;ur!# ma2ing reco0er! ta2e e0en longer. -$inimalism is an essential asect of rogressi0e calisthenics. This is wh! I i not 1ring u an! seci3c e9uiment or aaratus. All !ou reall! nee in orer to train for high le0els of strength is enough room to srea out !our arms# something to hang from# an 2nowlege of the rinciles of rogression. Of course# using creati0it!# one can also use e0er!a! o1;ects as ma2eshift e9uiment. Athletes shoul 2ee in min# though# that safet! is eseciall! imortant to 2ee in min when selecting an using such e9uiment. -Strength training ro0ies so man! 1ene3ts to the human 1o! an min 7 incluing ;oint health# imro0e meta1olism# 1eating stress# imro0e ower an see# hel regulating emotions an slee c!cles# etc. - that strength shoul 1e the rimar! goal of e:ercise an consiere the founation of almost all athletic acti0it!. Raturall!# this is not the onl! riorit!# eseciall! for athletes whether cometiti0e or not. -5rief# intense wor2outs 1uil strength. The longer a training session is# the more it will 0enture into muscular enurance training. In g!mnastics# ha0ing a high le0el of muscular enurance is necessar!# 1ut so is 1uiling a high le0el of muscular strength# for reasons mentione a1o0e. -The technical guielines for the mo0ement an static chains fall outsie the scoe of this article# 1ut other articles in this guie etail some of these guielines. I also usuall! go o0er the guielines in classes an clinics. 37
Owen Johnston - www.StrengthTrainingPDF.com All a1out Progressi0e Calisthenics 5o! weight training e:ercises ma! 1e traine rogressi0el! 1! a;usting le0erage# range of motion# an ositioning.
38
Owen Johnston - www.StrengthTrainingPDF.com Progressi0e Calisthenics Lifest!le 5elow are m! thoughts a1out the 0aria1les an lifest!le factors that nee to 1e ta2en into account for rogressi0e calisthenics. Strength isn8t ;ust mae in !our wor2outsK !ou also ha0e to inclue roer reco0er! an roer nutrition. +. Le0erage 7 increase or ecrease ). /ange of motion 7 increase or ecrease '. Positioning 7 han or foot such as 1as2et1all ushus or utting hans closer together in ushus or ullus ,. nilateral or 1ilateral one han or 1oth# one foot or 1oth . Correct form??? It is an art. 5e creati0e# 1ut also ha0e the isciline to go with it. Bee the correct 1o! alignment for the e:ercise at all times. =. Other tougheners 7 see2 an 3n? Inter-set rest# 0olume# fre9uenc!# artner resistance# loc2e 2nees while oing calf raises# towel wor2 for ullus# in3nite ossi1ilities in han 1alancing arts# as well as the use of e9uiment in u1lic ar2s. >. Set S.$.A./.T. goals 7 PLAR A6(AD? This also means !ou shoul log !our wor2outs. @. Lifest!le factors 7 nutrition# slee# emotional health# reco0er! a!s# li0e clean . SecialiEations 7 onl! after cometenc! in rogressions for the 1asics. SecialiEations inclue nec2# forearms# wrists# 2nuc2les# feet an cal0es# g!mnastics hols# o o1;ects for more full 1o! strength# etc. +*. Journe!# not a estination.G LOM( T/AIRIR%? Consistenc!# moti0ation# an creati0it! in training will fall into lace when !ou relish e0er! re. $il2 each e:ercise for all of the lessons it can teach !ou. Sa0or the gains an let nature ta2e its course. Summar!# an the name of the game 7 P/O%/(SSIOR? 5urn that sole wor into !our min an 2ee it there.
39
Owen Johnston - www.StrengthTrainingPDF.com Progressi0e Calisthenics for Strength Calisthenics are a s!stem of e:ercise mo0ements which generall! o not use e9uiment. The goal of these e:ercises is to 1uil strength# e:i1ilit!# an h!sical grace with mo0ements that use onl! !our own 1o! weight for resistance. Calisthenics can 1oost 1oth muscular an cario0ascular 3tness when ractice with enough e4ort an 0ariet! in the e:ercises. 5alance# agilit!# an coorination also gain a lot of 1ene3t. Poular e:amles of calisthenics e:ercises inclue ushus an ullus. The aroach to 1o! weight training that I teach is 2nown as rogressi0e calisthenics for strength. 5o! weight training e:ercises ma! 1e traine rogressi0el! 1! a;usting le0erage# range of motion# an ositioning.
Owen Johnston - www.StrengthTrainingPDF.com techni9ues can 1e treate li2e martial arts techni9ues. At 3rst# when !ou learn a new mo0ement# it is imortant to ta2e it slowl! while getting an unerstaning of the 1o! mechanics 1ehin the e:ercise. Then# ractice it reetiti0el! to gain s2ill# strength# coorination# imro0e osture# an 1alance in the re9uire ositions. From there# !ou can learn new 0ariations of the 1o! weight e:ercise 7 ;ust as in martial arts# when learning 0ariations of i4erent stri2es or 1loc2s. Also# imro0e 1alance# coorination# an strength in ostures hel martial arts training. All in all# rogressi0e calisthenics for strength are 0er! useful for e0er!one into not ;ust martial arts# 1ut athletic sorts in general. 5elow# I recommen some calisthenics e:ercises. I list the muscles wor2e 1! the e:ercises# how to erform them# an how to a;ust i4erent 0aria1les to wor2 them rogressi0el!. I want to emhasiEe 3rstl!# howe0er# that to achie0e total 3tness# calisthenics alone are not enough. Bee in min that !ou will want to ma2e neee lifest!le changes in iet# nutrition# rest# reco0er!# an so forth to hel imro0ing o0erall health in 1o!# min# an sirit. Scienti3c research has hele to e0elo man! useful theraeutic moalities. 6owe0er# we shoul not entirel! iscount or en! age ol wisom an ractices. This inclues !oga# meitation# ra!er# solitar! hi2ing 7 an!thing that hels !ou to coe with a! to a! stress an strengthen !our sirit. Pushus These wor2 rimaril! the ectorals# trices# an eltois. To get into the starting osition# 3rst get into a 2neeling osition# then 1ring !our oen hans u to a1out shouler height as !ou carefull! lean forwar an get into a hans an 2nees osition. From there# straighten !our 2nees out slowl! - one 1! one if neee. Hou will want to en u holing !our 1o! weight u on !our alms an toes. Lower !our 1o! carefull! to the oor# with the alms still against the oor# an uner the shoulers. The toes shoul 1e curle uwars. Re:t# siml! ush u with !our arms while 2eeing !our 1o! straight# from hea to heels. Hour el1ows shoul go from 1eing almost full! e:e in the 1ottom osition# to almost comletel! loc2e out in the to osition. Ta2e a one secon ause at the to# then slowl! 1en at the el1ows to allow !our 1o! 1ac2 own to the 1ottom osition. Do not rest on the oor when !ou come 1ac2 own to the 1ottom - !ou will maintain light tension with the chest an trices. 6owe0er# still ta2e a one secon ause at the 1ottom osition 1efore 1eginning the ne:t reetition. As !our form an !our strength in this e:ercise imro0es# feel free to change the see of the reetition. I recommen erforming res with a slow caence - such as a +# ) count# a + secon ause 1etween res. This wa!# !ou force !our muscles to hol tension an 3ght against gra0it!# instea of using momentum to ma2e the res easier. If !ou8re ;ust starting out# wor2ing aroun an ol in;ur!# here are some easier ushu e:ercises. I recommen starting with wall ushus. Place !our alms on the wall# 2eeing !our hans at chest le0el. Bee !our arms straight# an shouler with aart. Hour feet shoul 1e together an !our 1o! aligne. 41
Owen Johnston - www.StrengthTrainingPDF.com 5en !our shoulers an el1ow slowl! until !ou can softl! touch !our forehea to the wall. Push awa! from the wall# 1ac2 to the start osition. To ma2e this e:ercise rogressi0el! harer# use a chair# 1ench# 1e# soli fencing# wor2 surface# or an! other safe o1;ect or furniture that will allow !ou a eeer range of motion. Prefera1l!# it will 1e an o1;ect a1out half !our height an soli enough to hol !ou u# as !ou lower an ush 1ac2 u. As with wall ushus# start with !our feet together an !our 1o! 2et in a straight line as !ou ractice this e:ercise. To get into the start osition# lean o0er an get a hol of the o1;ect# with !our arms 2et straight# shouler with aart. 5en at !our el1ows an shoulers until !our torso ma2es contact with the to of the o1;ect. Push awa! from the o1;ect# 1ac2 to the start osition. This is one reetition. This t!e of ushu is 2nown as incline ushus. Once !ou feel comforta1le wor2ing with incline ushus# 1ut o not feel 9uite rea! to master full ushus# tr! 2neeling ushus# which hel to 1egin mastering the full range of motion re9uire in a full ushu. Once !ou feel comforta1le with 2neeling ushus# mo0e on to full ushus. 6owe0er# if !ou8re ha0ing trou1le getting out of the 1ottom osition of a full ushu# siml! lessen the range of motion use. For instance# !ou coul lace a 1as2et1all# soccer 1all# or meicine 1all uner !our his or chest to gauge how far own to go. The 2e! is to 2ee !our suorting muscles tight so that !our 1ac2# his# an legs will sta! aligne. Continue 1uiling strength in the correct osture for full ushus. Bee tr!ing to increase !our range of motion 1! at least + inch each wee2. (0entuall! !ou will 1e a1le to erform full ushus for at least +* reetitions. /emem1er to alwa!s ractice erfect form in these? To ma2e full ushus rogressi0el! harer# e:eriment with 0arious han an foot ositions. For foot ositioning# tr! osting u !our feet on a chair to wor2 on ecline ushus. Instea of using a chair or other soli o1;ect# !ou coul as2 a training artner to hol !our feet so that !ou can ractice rogressi0el! steeer angles. ltimatel!# !ou coul 1uil u to hanstan ushus with !our artner# or using a wall to hel suort !ou. The Con0ict Conitioning aroach# iscusse 1rie! near the en of this article# inclues a training rogression eicate strictl! to hanstan ushus. For han ositioning# tr! getting into stanar full ushu osition# then lace !our hans closer together for close ushus. 5ecause of the increase in el1ow e:ion in close ushus# racticing them hels to 1uil more strength in !our trices# as well as in the ligaments an tenons of !our el1ows an wrists. This will reare !ou for training towars one arme ushus 7 wiel! consiere one of the greatest feats of uer 1o! strength. Once !ou feel comforta1le with close ushus# it8s time to start wor2ing with une0en ushus to 1uil u to unilateral one sie wor2. %et into the to osition of full ushus - resting on !our alms an toes# with el1ows straight# an 1o! aligne. Suort !ourself on one arm as !ou ut !our other han on a 1as2et1all. Sta1iliEing the 1all ma2es !ou use !our rotator cu4 muscles# an strengthen them for later e:ercises. 42
Owen Johnston - www.StrengthTrainingPDF.com Row# 1efore !ou erform a reetition# ma2e sure !ou ha0e 1oth arms irectl! 1elow !our shoulers so that !ou are sta1le. Bee !our weight e0enl! istri1ute 1etween 1oth hans# an 1en the el1ows an shoulers until !our chest touches the to of the han holing on to the 1as2et1all. Pause for a secon# then ush 1ac2 u. This is one reetition. 5e sure to also ractice this e:ercise with the 1all uner the other han# to ma2e sure 1oth arms get wor2e. If !ou ha0e trou1le using a 1as2et1all# tr! using something soli li2e a 1ric2 for this e:ercise. As !ou 1uil strength in this e:ercise# !ou can a another 1ric2 an start o0er. Once !ou feel strong enough in une0en ushus# go 1ac2 to using the 1as2et1all. Pull-us Pullus are a comoun e:ercise that rimaril! wor2 the 1ices# an latissimus orsi or lats for short. The lats are the largest muscles on the torso# an run from !our armits to own 1e!on the ri1s. $ost of the other muscles in the 1ac2 also get wor2e 1! oing ullus. Rot onl! that# !our 3ngers# alms# an forearms are gi0en a great wor2out 1! holing u an ulling !our 1o! weight as !ou gri the 1ar. This translates to 1uiling gri strength. Lastl!# ullus gi0e !our a1s an his a great isometric wor2out. 5ecause of these 1ene3ts# ullus hel train the 1o! for hanging leg raises. To o a ullu# start 1! getting a goo gri on a horiEontal 1ar or an!thing stur! !ou can hang from. Bee !our shouler girle tight an !our el1ows slightl! 2in2e in the starting osition# to hel re0ent in;ur!. %enerall!# with full ullus# !ou will tr! to ull !our 1o! weight u until the chin clears the 1ar# an !ou then lower the 1o! until !our arms an shoulers are almost full! e:tene. If !ou on8t ha0e the strength !et to comlete the full range of motion# start with easier 0ariations of the ullu. Also# to wor2 strictl! on gri strength# tr! wor2ing on hanging gri wor2 again using a horiEontal 1ar or an!thing !ou can hang from. There are man! wa!s to train ullus rogressi0el!# 1ase on a few simle a;ustments. %et a strong o0erhan gri on the horiEontal 1ar# with !our hans searate 1! a1out twice the with of !our shoulers. Bee in min that# li2e an! 0ariation of ullus# !ou will want to hang with !our arms mostl! straight# an to 2ee !our shouler 1laes retracte. Hou can also 1ring !our hans in close on the horiEontal 1ar for a close gri ullu. sing an o0erhan gri in a close gri ullu will hel train the lats# an using an unerhan gri will wor2 the 1ices harer than a normal shouler-with gri. ne0en ullus are a 0ariation in which one han grass the 1ar# with the other han grasing tightl! aroun the wrist of the ulling han. The el1ow of the wor2ing arm shoul 1e slightl! 1ent# an the other el1ow 1ent at a larger angle. The thum1 of the suorting han will 1e ;ust 1elow the oosite alm# with the 3ngers 1elow the 1ac2 of the hanging han. 5oth el1ows will 1e out in front of !ou. From this starting osition# 1en !our el1ows an shoulers# as !ou ull !ourself u smoothl!# until !ou clear !our chin o0er the 1ar. Ta2e a short 43
Owen Johnston - www.StrengthTrainingPDF.com ause at this to osition# then lower !ourself slowl! 1ac2 own to the starting osition# where !ou will ause again 1efore 1eginning the ne:t reetition. 5ecause !ou are suorting !our 1o! weight from one han uring une0en ullus# racticing them hel !ou to 1egin transitioning to one arm ullus. If !ou 3n it har to 2ee hol of the horiEontal 1ar# go 1ac2 to close gri ullus# to 1uil u !our sets an res. I also recommen racticing some hanging gri wor2. S9uats S9uats train rimaril! !our 9uarices# hamstrings# cal0es# an gluteals. 5o! weight s9uats are among the 1est e:ercises to train the legs# 1ecause the! are a natural# functional motion that trains most of the muscles in the legs in s!nerg!. (0en the hamstrings# shin muscles# hi e:ors# an cal0es get traine 1! s9uats. If !ou loo2 at the 1o! mechanics of running# ;uming# sitting own# staning u# ushing a hea0! o1;ect# ulling such as in tug of war# !ou will see the! all use 1ening at the legs an his 7 ;ust li2e s9uats? To train s9uats rogressi0el!# e:eriment with the ositioning of the uer 1o! or the feet# or how close together !our feet are when !ou s9uat. The erformance of the stanar full s9uat is fairl! straight forwar. Siml! stan with !our feet at shouler with aart# an s9uat own as far as ossi1le# with !our uer 1o! aligne# then return to staning osition. $a2e sure !our 2nees 1en outwars an that !our heels remain on the oor throughout the e:ercise. If !ou are new to s9uats or are wor2ing aroun an ol in;ur!# start with this simle 0ariation. Stan in front of a chair# ta1le# or something similar that comes u to a1out !our 2nee le0el. Bee !our legs straight an at least shouler with aart. 5en o0er at the his so !ou can lightl! rest !our alms onto !our o1;ect of choice. This will ut some of the loa onto !our uer 1o!# thus ma2ing the s9uats a 1it easier on !our legs. It also hels maintain 1alance. As !ou erform s9uats from this starting osition# tr! to 2ee !our torso arallel to the oor or groun. 5en !our 2nees an his until !ou cannot go an! further own. Hour hamstrings an cal0es shoul reach each other. Hour arms will necessaril! 1en as well on the wa! own. From this 3nish osition# use com1ine leg an arm strength to ush 1ac2 u to the start osition. Do not raise !our heels at an! oint# so that !ou on8t 1ounce uring the s9uats to re0ent in;ur!# an to ma2e sure that the s9uat stretches out the Achilles8 tenon. 6a0ing e:i1ilit! in that area will hel !ou to master the lowest osition of a full s9uat. If !ou8re ha0ing trou1le ma2ing it out of the 1ottom osition# on8t worr!? Just tr! to increase !our range of motion a little each wor2out. Another wa! is to use a little more arm strength to ta2e some of the loa o4 !our legs as !ou come out of the 1ottom osition. As !ou 1uil leg strength# !ou will rel! less on !our arms. Once !ou feel comforta1le wor2ing with this t!e of s9uat 7 calle ;ac22nife s9uats - start using a higher o1;ect 7 such as a es2# 1ac2 of a chair# or similar. Again# !our legs shoul 1e straight an a1out shouler with aart# with !our 44
Owen Johnston - www.StrengthTrainingPDF.com arms out straight# holing on to !our o1;ect of choice. Bee !our 1ac2 straight as !ou s9uat own for the eeest range of motion that !ou are comforta1le with. %rauall! increase the eth of !our s9uats as !ou 1uil strength. /emem1er to 2ee !our heels at on the oor. Once !ou ha0e 1uilt u !our leg strength# !ou will 1e rea! for full s9uats. Once !ou ha0e wor2e u to ) or ' sets of full s9uats with goo form# !ou are rea! to notch u the i4icult!. I recommen mo0ing to close s9uats ne:t legs together. After that !ou8ll 1e rea! to start transitioning to istols one leg s9uats. A goo 0ariation is chair istols. Stan on a chair or other stur! o1;ect with the wor2ing leg an let the non-wor2ing leg hang. 5e reare to catch !ourself on the non-wor2ing leg if !ou8re still wor2ing on the 1alance re9uirement. Push through the o1;ect !ou8re staning on with !our wor2ing leg an aim to straighten the 2nee# 1ut a artial mo0ement is 3ne at 3rst with this e:ercise as well. Steail! tighten u on form as !ou imro0e !our strength with these. Once !ou feel comforta1le with these# tr! to 1ring the non-wor2ing leg to where it is arallel to the groun# uring the eccentric mo0ement of the s9uat. Once !ou80e 1uilt u strength in chair istols# mo0e to self assiste istol s9uats on the groun. se a stur! o1;ect uner !our foot or ressing o4 of it with the han that is on the same sie as the non-wor2ing leg. 6igher o1;ects are easier# lower o1;ects are harer. nsta1le o1;ects also ma2e it harer 1as2et1all# etc.. /emem1er to ta2e it slow an hol 0er! tight tension on the non-wor2ing leg. As !ou imro0e# the hamstrings of the non-wor2ing leg an the 9uarices of the wor2ing leg get a 1etter an 1etter stretch. I also recommen artner assiste istols. 5asicall!# ha0e a training artner 8sot8 !ou as !ou start wor2ing on halfwa! own one leg s9uats. Bee the 1o! aligne# with !our arms straight out. Hour artner will stan 1esie !ou an lace his or her alms uner the arm on that sie. Put one foot out in front of !ou# at a1out the height of !our other thigh. The raise leg shoul remain loc2e# an hel o4 the groun# throughout the e:ercise. Slowl! 1en at the hi an 2nee of !our staning leg# until the 2nee is at a1out a * egree angle. Pause 1rie! an ush 1ac2 u. Hour artner shoul hel !ou maintain !our 1alance# as well as gi0e some assistance in coming 1ac2 u# 1! ulling u slightl! with her or her hans. If !ou o not ha0e a artner# !ou can stan 1esie a chair or wall if necessar! to hel !ou correct !our 1alance. Hou can also use han rails# or the t!e of rails !ou see on la!groun e9uiment# for suort. 6owe0er# o not rel! too much on an e:ternal o1;ect for this e:ercise# so that !ou can still ractice the re9uire 1alance an s2ill neee to tr! full one-leg s9uats. 6oling a leg out uring wor2 sets hels to further e0elo !our hi e:ors. If !ou ha0e trou1le erforming half one-leg s9uats# o not s9uat own 9uite as far at 3rst# an grauall! a eth each wor2out. /emem1er to 2ee all s9uats strength-le 7 no momentum or 1ouncing? Don8t forget other leg training ieas# such as lunges# 1unn! hos# uc2 wal2ing# 45
Owen Johnston - www.StrengthTrainingPDF.com an hill srints. Leg raises This t!e of e:ercise wor2s all the muscles in the a1s# as well as !our rectus femoris. It also gi0es a goo stretch to !our hamstrings. Hou will ultimatel! want to 1uil u to hanging leg raises. %oing 1e!on leg raises is also ossi1le 7 there is a whole worl of ossi1ilities? If !ou8re econitione# !ou ma! want to start with a static hol calle si: inchesG# where !ou la! at on !our 1ac2# with legs e:tene an 2nees straight. Then# lift !our feet a few inches o4 the oor an hol for time. This will gentl! conition !our a1ominals an get !ou use to the start osition for leg raises. Re:t# let8s wor2 on some eas! 0ariations of leg raises. First u is at 2nee raises. Siml! lie 1ac2 at on the oor# ut !our legs together# an !our arms own 1! !our sie. 5en !our 2nees at a1out * egrees# an 2ee the feet a few inches of the groun. Press har on the oor using !our hans if neee# to 2ee !our 1o! sta1le. From there# 1ring !our 2nees u smoothl! until the! are o0er !our his# an e:hale as !ou o this. Pause 1rie!# slowl! lower !our feet to the start osition# an ma2e sure to inhale as !ou o this. Bee !our a1ominals tight# an !our 2nees at a * egree angle throughout the e:ercise. If this is too har at 3rst# raise one 2nee at the time# then the other. Once !ou can erform 2nee raises for ) sets of )*# straighten !our legs out a little each wor2out until !ou can erform straight leg raises. At this oint# !ou shoul 1e rea! to wor2 on 0ertical 2nee raises. The goal is to slowl! 1uil u to oing hanging straight leg raises. Hour latissimus orsi muscles get wor2e along with !our a1ominals. Hou also get some 1ene3ts to !our forearms an shoulers# since the! are use to hol !our weight from the 1ar.
Owen Johnston - www.StrengthTrainingPDF.com stur! small o1;ect or an ele0ate athwa! such as at a ar2. $a2e sure !ou ha0e something to suort !ourself with wall# hanrails# ullu unit# etc. Hou will want !our heels to 1e a1le to lower ast the le0el of what !ou8re staning on. If oing this feels uncomforta1le# !ou ma! nee to wor2 on an2le e:i1ilit!. First# ma2e sure !ou warm u !our lower legs roerl! to get the 1loo owing to the muscles an to loosen them u. Re:t# to erform a ee stretch# stan on a stur!# at o1;ect or ele0ation of choice# an siml! lower !our heels as far as !ou can uner control. Hou will want to stretch to the oint of mil to moerate iscomfort# an hol this osition for se0eral secons# then ush 1ac2 u. %rauall! 1uil !our range of motion an the length of time !ou can hol the stretch for. This will also hel !ou 1uil sule strength in !our ;oints an connecti0e tissues? Once !ou8re use to oing calf raises on 1oth feet# start e:loring one foot 0ariations.
47
Owen Johnston - www.StrengthTrainingPDF.com Misit the 1elow 1log an clic2 on the lin2 that sa!s 85o!weight training 0ieos8 for 0ieo tutorials on chair is# as well as other e:ercises# an ieas on rogressing. If !ou are 0isiting the mo1ile 0ersion of the site# !ou can 3n a lin2 to the site menu in the to ost. htt"www.strengthcalisthenics.com $! reference for this article inosaur-training.html
48
Owen Johnston - www.StrengthTrainingPDF.com ltimate Leg Training $a2e sure !ou ha0e a safe# clear ractice area that is at least se0eral feet in length# although at least ,* feet is refera1le.
Owen Johnston - www.StrengthTrainingPDF.com Calf Training The cal0es come into la! in most acti0ities that in0ol0e the legs# an eseciall! so in martial arts. If !ou are hea0il! into martial arts or strength training# !our cal0es ma! alrea! 1e in great shae# 1ut at least a 1it of calf secialiEation can ro0ie an e:tra ege. Doing so also oes hel strengthen the associate connecti0e tissues Achilles tenon etc as well as ro0ie a great wa! to reha1 the an2les. I ersonall! use an teach a calf raise rogression. The gastrocnemius an soleus ma2e u the 1ul2 of the muscles of the lower leg. The former acts on two ;oints 2nee an an2le. If !ou reall! want to wor2 a two ;oint muscle a lot harer# loc2 out one ;oint while wor2ing the muscle from the other ;oint. For instance# oing calf raises with loc2e 2nees ma2es them tougher. Increasing the range of motion also toughens an e:ercise. Thus the use of a ste to o calf raises o4 of. There are man! more otential tougheners# such as re set schemes# caence# changing the ositioning of the feet# using one foot at a time# aing weight# an so forth. The minimalist aroach to calf training is to loo2 for wa!s to ma2e an e:ercise harer without aing weight. sing !our own 1o! weight as the resistance# an a;usting the le0erage of an e:ercise# as well as other tougheners# can !iel man! !ears worth of strength an athletic gains. Progressi0e calisthenics use this sort of aroach to 1uil functional# athletic strength? In the wors of Al Ba0alo# rogressi0e calisthenics is an oen-ene# ini0iualiEe 3tness moalit! centere aroun the concet that ones own 1o! weight an the roer maniulation of le0erage can ro0ie amle resistance for strength training# regarless of ones current 3tness le0el.G For more# rea his full article here htt"cc1log.ragonoor.comi-am-not-a-g!mnast
50
Owen Johnston - www.StrengthTrainingPDF.com Poetr! in motion I suose I coul sa! that Im almost religious a1out 1o! weight training in general# eseciall! rogressi0e calisthenics an g!mnastics. Its 0er! en when !ou focus on the 1ar# 1ecome one with it# an !our 1o! is ;ust smoothl! transforming into the techni9ue !oure racticing 7 whether a g!mnastics ullo0er or whate0er? De3nitel! an art# an oetr! in motion# li2e s2ating or sur3ng? I can unerstan wh! s2aters an surfers are often almost religious a1out what the! o. Im alwa!s loo2ing for that transcenent reG near the en of the set# that I our m! heart an soul into# all of m! focus# li2e 3ning m! wa! own the ra11it hole an through the other sie# onl! to 3n m!self transforme. Sweating an s9ueeEing out all of m! emotions# ouring them onto the 1ar# oor# mat# wall# or a0ement? That is li0ing an e3nitel! a siritual e:erience "
51
Owen Johnston - www.StrengthTrainingPDF.com Integrating 5asic %!mnastics with Other 5o!
52
Owen Johnston - www.StrengthTrainingPDF.com = in O0ercoming %ra0it! for an introuction for hanstan wor2 an how to train them roerl!. Bee wor2ing on !our osture an 1alance# an strength in holing the osition. Oen u the ;oints a 1it if neee 1! oing a few i2e heastan ushus. I recommen not holing the full heastan osition against the wall for too long uring s2ill wor2# so as to sa0e strength for the actual strength wor2. Come 1ac2 to hanstans for isometric training later in the wor2out if so esire# howe0er. Once ro3cient in wall hanstans osture# 1alance# shouler strengthenurance# start wor2ing on mo0ing the toes awa! from the wall for at least + secon at a time. The to riorities at 3rst are e0eloing the strength an coorination neee to smoothl! get into the osition# an cleaning u !our osture while in the osition. The roriocetion# isometric# an ;oint training 1ene3ts of hanstan wor2 carr! o0er to martial arts training.
53
Owen Johnston - www.StrengthTrainingPDF.com Frog stan. This is the 3rst ste in the lanche rogression. It will also hel e0elo 1alance an shouler strength# which has some 1ene3t for hanstan wor2. Tuc2 lanche. I recommen feeling it out on arallel 1ars# such as a i station or ushu station on a ower tower# or arallettes. At 3rst# ress the 1o! o4 the groun as in the uwars hase of a i# with the 2nees tuc2e in. Start setting the 1o! weight forwar an tr! to 1ring the his u to shouler le0el. Ieall!# the el1ows will 1e mostl! or comletel! loc2e out. L-sits. 5uil u to the rogression stanar liste in O0ercoming %ra0it!. se the ushu or i station on a ower tower# ushu hanles# or arallettes at 3rst. Then# rogress to racticing L-sits without e9uiment 7 such as on an e:ercise mat or grass. Practice L-sit tuc2s or# 8R 6ols8 as escri1e in Con0ict Conitioning an ractice stretching out one leg at a time 7 8une0en R-hol8. Practicing the hols this wa! hels train !our legs# core# an coorination for 2ic2ing s2ills in martial arts. Strength in the rogression# I recommen wor2ing on the ne:t e:ercise as well.
54
Owen Johnston - www.StrengthTrainingPDF.com One arm ullu eccentrics. See O0ercoming %ra0it! age '@) for an e:cellent tutorial. It etails a few methos for assisting one arm ullu eccentrics# incluing the use of a towel looe o0er !our 1ar of choice. I ersonall! recommen using this training metho# in con;unction with Ste of the Con0ict Conitioning ullu series 7 Assiste One Arm Pullus. There are otentiall! man! !ears8 worth of strength gains to 1e gotten out of all of the ieas on one arm ullus alone# in the two 1oo2s. Bee e:erimenting with the man! i4erent ieas as !ou rogress. Pushing e:ercises. Pushus on 1oth hans. The Con0ict Conitioning ushu series is an e:cellent lace to start for remeial e:ercises for horiEontal ushing. Of course# as !ou wor2 through the stes# there are some e:ercises that re9uire a great le0el of strength to erform 7 starting with one arm ushus# which 7 of course I highl! recommen 1uiling u to. One arm ushus. See age ,) in O0ercoming %ra0it! for ele0ate one arm ushus# which is a 0ariation that hels !ou train for full horiEontal one arm ushus. The tutorial in O0ercoming %ra0it! etails correct form# an factors that can ma2e it more i4icult. I recommen wor2ing on this e:ercise after !ou can erform at the rogression stanar for ne0en Pushus# which is ste > of the ushu series in Con0ict Conitioning. I recommen using 1ric2s# a ste# fole o0er towels# a meicine 1all# or a 1as2et1all uner the non-wor2ing han for une0en ushus. $aintain strict form in these t!es of e:ercises to hel reare for comletel! one hane ushus on the oor. Dis. se arallettes# arallel 1ars such as at a u1lic ar2# a i station on a ower tower# or an! two stur! o1;ects that stan at least a1out hi height. Chair is are an alternati0e. I recommen using the 8grease the groo0e8 metho for imro0ing on is if !ou are new to them. See age @) of O0ercoming %ra0it!.
55
Owen Johnston - www.StrengthTrainingPDF.com Other t!es of e:ercises for strength an toughening. 5elow# I recommen e:ercises for core comression wor2# the lower 1o!# an the e:tremities. Feel free to choose from the e:ercises 1ase uon !our goals an the seci3c acti0ities !ou are training for. Some athletes use an uer 1o! lower 1o! slit instea of a ush ull slit. Also# the e:tremities e:ercises I list coul 1e one at light intensit! to warm u the muscles to 1e wor2e uring !our wor2 sets. The e:tremities e:ercises# at a higher intensit!# are 7 of course 7 still e:cellent for 1uiling ;oint integrit! an strength in !our cal0es feet# lower arms forearms# wrists# hans 3ngers# an nec2. Lastl!# I also ma2e recommenations on which e:ercises coul or shoul 1e coule. Core comression e:ercises. The core nees to 1e strong for high le0els of a1ilit! in an! athletic enea0or. O0ercoming %ra0it! oes not inclue much in the wa! of rogressions for core wor2. The author 1elie0es that core e:ercises shoul 1e one as art of !our e:i1ilit! an s2ill wor2 training to hel imro0e acti0e e:i1ilit!. Also# the author as2s# 8
56
Owen Johnston - www.StrengthTrainingPDF.com Lower 1o! Legs. It is imortant to 1uil u the ;oints# tenons# an muscles in the legs# as the! are use in man! mo0ements in athletic acti0ities an in e0er! a! life. S9uats. See the s9uat rogression in Con0ict Conitioning. These are useful for training almost literall! e0er! muscle in the legs# in a s!nergistic wa!. As such# s9uats are a great comoun e:ercise. Also# when ractice with correct form 7 with !our 1ac2 straight# s9uatting own until !our glutes almost touch !our cal0es# while 2eeing !our heels touching the groun 7 s9uats e0elo a lot of tension-strength in !our sta1iliEer muscles. I highl! recommen 1uiling u to the one leg s9uat 0ariations. Alwa!s 1e minful of !our ;oints# though? Hou will want to 1e 0er!# 0er! careful of o0ertraining with s9uats# so that !ou o not in;ure !our 2nees. On the other han# using regular full s9uats or half s9uats 7 ractice slowl! 7 can hel !ou 1uil u the ;oint integrit! an tenon strength an 1alance neee for one leg s9uats. This is all imortant for in;ur! re0ention 7 8reha18# or reha1ilitation. See Con0ict Conitioning ) an O0ercoming %ra0it! for lots of information on ealing with as well as re0enting in;uries. Lunges. I recommen racticing these slowl! at 3rst to get use to them# as well as to stretch out the legs. As !ou rogress with these# !our legs will ha0e the strength an e:i1ilit! to eeen the range of motion. I also recommen racticing lunches as an isometric osture# to hel with stance training for martial arts. Pl!ometrics. Once !ou ha0e 1uilt su4icient strength an e:i1ilit! in !our legs# !ou will 1e rea! for e:losi0e wor2. Pl!ometrics are e:ercises intene to 1uil e:losi0eness an see# an are commonl! use for training for athletic acti0ities. (:tremities 7 hans# wrists# forearms# nec2# cal0es. Fingerti ushus. These wor2 the e:tensors of the hans. See Con0ict Conitioning ) for the rogression. This shoul 1e coule with hang gri wor2.
Owen Johnston - www.StrengthTrainingPDF.com (:ercises for the wrist.
58
Owen Johnston - www.StrengthTrainingPDF.com O O1;ect Training O o1;ect training 7 generall! - in0ol0es e:ercise using hea0! 8foun o1;ects8 or imlements that !ou can moif! for strength training. $an! o o1;ects such as Atlas stones ha0e 1een traitionall! use as art of strongman training. This t!e of e:ercise is nothing new# 1ut it has 1een coming 1ac2 into fa0or recentl!. An o o1;ect is a non-rigi imlement with a center of mass that is not 3:e. In con0entional strength training# the attern of mo0ement is 3:e# whereas the loa gi0en 1! o o1;ects will cause a;ustments uring the mo0ement. Some la1el this st!le of training 8real worl training8# an o o1;ects certainl! ha0e 1ene3ts# incluing 0ersatilit!# orta1ilit!# an simlicit!. The onl! limit is !our own creati0it!# as well? O o1;ect training use to 1e one 1ecause there were no other otions 7 eole either ha no access to secial e9uiment# or it siml! ha not 1een in0ente !et. $an! ol school strongmen also 1ecame 0er! well 2nown for using rather hea0! o or aw2war o1;ects. Such o1;ects inclue 2egs# an0ils# Atlas stones# meicine 1alls# an san1ags. In this moern era# with all of the scienti3call! esigne e9uiment an training routines that we can get access to# we can still 1ene3t from o o1;ect training. An increasingl! oular hilosoh! of training 7 Dinosaur Training 7 romotes returning to the e:ercises an training of strongmen. I ha0e ersonall! foun that wor2ing with o o1;ects an the e:ercises I ha0e isco0ere for them ha0e hele with coorination# wrist an forearm strength# an more. I ene u getting into this 2in of training as a result of reaing a1out the ol school strongmen in the Con0ict Conitioning 1oo2s written 1! Paul 8Coach8
59
Owen Johnston - www.StrengthTrainingPDF.com (9uiment List Don8t forget to chec2 out the 0ieo la!lists lin2e at the to of this 1log# for tutorials htt"www.oo1;ecttraining.com Ol car tires 6a0e a artner hol the tire so that !ou can ractice 1o! 1lows on it. $a2e sure to wear $$A or 1o:ing glo0es or similar han rotection. Hou can also ractice front 2ic2s an rounhouse 2ic2s. Hou can also moif! a martial arts stri2ing umm! or ma2iwara 1oar 1! aing a car tire to it. 8The Art of 6o;o no8 illustrates a few ieas. Alternati0e iea 7 if !ou can ac9uire a use truc2 tractor tire an a slegehammer# there are man! rills !ou can use. Ciner 1loc2s Curls# resses# lan2 0ariations# wie s9uats# calf raises# lunges# shrugs# single arm rows# swings# farmer8s wal2# ste-us# an more? For s9uats# !ou can also ractice assiste one leg s9uats 7 ste in the s9uat rogression of Con0ict Conitioning. Instea of using a 1as2et1all or similar o1;ect# !ou will use the ciner 1loc2 for suort as !ou s9uat own an 83n8 the 1loc2 with !our han. For calf raises# !ou can ractice them staning on the ciner 1loc2. Hou will stan with on the 1alls of the feet on the ege of the 1loc2 an lower !our heels slowl!# with control. $a2e sure !ou ha0e a stur! chair or other iece of furniture# a training artner# or a wall near1! to maintain a safe le0el of 1alance. Chec2 out the secon Con0ict Conitioning 1oo2 for the calf raise rogression.
Owen Johnston - www.StrengthTrainingPDF.com hang u 1ags. The 1oo2 8The Art of 6o;o no8 has a section title 8Other Tools an $ethos8# which lists small hea0! 1ag. The use that the 1oo2 lists is as follows 8Swinging a 1ag or 1all 3lle with cement an allowing it to lan on 0arious arts of the 1o!# conitions the min an 1o! to the e4ects of imact.8 There are man! e:ercises !ou can ractice with hea0! 1ags. These inclue# 1ut are not limite to# slams# s9uats# an 3reman8s carr!. /oe Clim1ing an Towels for 6ang %ri
61
Owen Johnston - www.StrengthTrainingPDF.com 6o;o no martial arts tools This is harl! a comrehensi0e list of imlements that martial artists use. I siml! want to recommen a few that I ersonall! use when I teach. If !ou want more ieas on the ol school 6o;o no methos# ha0e a loo2 at the 1elow
62
Owen Johnston - www.StrengthTrainingPDF.com Alternati0es - there are stri2ing 1ags a0aila1le for sale that can 1e 3lle with rie 1eans or shot# which can hel conition !our stri2ing tools.
63
Owen Johnston - www.StrengthTrainingPDF.com Ol Time Strongmen 7 Training an /esources The ol time strongmen from the +@**s an earl! +**s were 2nown for man! legenar! feats of strength. $an! of these feats ha0e not 1een relicate since? The! use man! 2ins of training that are not commonl! 2nown# much less use# in moern g!ms. O o1;ect training such as an0ils# slegehammers# san1ags# rogressi0e calisthenics# an 0arious t!es of strongman training are coming 1ac2 into fashion# howe0er. The ol time strongmen tene to not let an! art of the 1o! sli 1ehin in strength# either - the! traine the nec2# forearms# cal0es# e0er! muscle of the 1o!. The 1ene3ts of this 2in of training inclue coorination an agilit!# all o0er strength - ower from hea to toe# achie0ing a well 1alance h!si9ue an a health! 1o!# 1uiling u insane gri strength an 1ulletroof ;oints# an well - learning how to o some awesome strength feats? Some of the t!es of training that strongmen too2 u inclue 2ettle1ell wor2# srinting an o0erall enurance training# the art of han 1alancing an other g!mnastics st!le training# lifting 1arrels# 2egs# an san1agsK there were e0en mental training methos use. Comoun lifts such as ealifts# resses# snatches an other such 1ig mo0ements# man! of which are still use toa!# were also traine. The ol time strongmen were inee into man! i4erent t!es of training that woul 1ene3t them in some wa!. Of course# the! also unerstoo the imortance of reco0er! an roer nutrition. The! also unerstoo that !ou on8t necessaril! ha0e to go through suer long# rotracte wor2outs e0er! single a! to 1ecome insanel! strong# or machines# or a g!m. The most imortant things are to unerstan roer e:ercise techni9ues to wor2 each art of the 1o!# how to wor2 at enough intensit! to force the 1o! to aat# with enough fre9uenc! to rouce lasting gains. Of course# eication to the training an a long term outloo2 are also among the most imortant factors. Re0er rush !our training - mil2 each e:ercise for all the strength gains !ou can ossi1l! get out of it 1efore mo0ing u in intensit! or loa. As !ou rogress in !our training# whate0er t!e of training !ou are into# remem1er to lan ahea. The more a0ance !ou 1ecome# the more imortant it is to a;ust fre9uenc! how often !ou train# or how often !ou erform articular wor2outs# 0olume# e:ercise selection# intensit!# an other factors. 6ere is a list of the man! t!es of strength feats strongmen were 2nown for# an fortunatel! the 2nowlege of training methos for these is still aroun. The 1elow we1age lin2s out to articles that escri1e these feats. HouTu1e 0ieos# as well as 1oo2s an DMDs are a0aila1le through this age. Feats of strength htt"legenar!strength.comfeats-of-strength
64
Owen Johnston - www.StrengthTrainingPDF.com For a 9uic2 list of useful resources on the ol time strongmen an their st!le of training# 0isit the 1log ost 0ersion of this article. Siml! 0isit the 1log 1elow# clic2 on Ini0iual ArticlesG# then clic2 on Ol Time Strongmen 7 Feats an /esourcesG. htt"www.oo1;ecttraining.com
65
Owen Johnston - www.StrengthTrainingPDF.com San1ag training for functional# real worl strength San1ag training is increi1le for 1uiling functional# real worl strength. It is also relati0el! ine:ensi0e. San1ags commonl! cost no more than Y= each at harware stores. An arm! u4el 1ag can usuall! 1e foun at arm! surluses for Y+-)* on a0erage. I lo0e training with these 1ecause !ou can o almost an! t!e of lift with them# an the fact that the san shifts aroun forces !ou to sta1iliEe the 1ags# gi0ing !ou a harer wor2out. San1ag training is 0er! useful for 3re3ghters an com1at athletes# such as cage 3ghters an wrestlers Tr! tossing two san1ags into one an tr! a few lifts 7 3remans carr!# clean an ress# curls# s9uats# swings. Or# ut one san1ag each in two stur! 1ac2ac2s an hol them an!wa! !ou li2e while wal2ing. I recommen holing one in each han an 1uiling u to wal2ing a 9uarter mile with them. It wor2s the legs# 1ac2# an eseciall! the arms. (0entuall! tr! 1ear hugging a u4el 1ag with two san1ags in it while wal2ing. 5uil u to '# ,# or e0en san1ags in !our u4el. For more ieas# rea Dinosaur TrainingG 1! 5roo2s Bu1i2# as well as articles on aw2war o1;ect lifting# eseciall! those 1! ach (0en-(sh. $! own article on the su1;ect is inclue later in this 1oo2. htt"Eache0en-esh.com I ha0e ut together m! own 1log eicate to o o1;ect training# so lease chec2 it out for 0ieos an articles# if !ou want to 2now more htt"www.oo1;ecttraining.com Dinosaur Training is essentiall! a hilosoh! of weight training h!sical culture romoting a return to traitional strongman t!es of e:ercises an trainingVG Misit the
66
Owen Johnston - www.StrengthTrainingPDF.com Ca0eman Conitioning" nci0iliEe# $inimalist Training $ethos Ca0eman conitioning re0ol0es aroun rather unci0iliEe an minimalist# 1ut 0er! rewaring# strength training methos out in nature# whether it 1e the woos# the mountains# where0er.
Owen Johnston - www.StrengthTrainingPDF.com racticing g!mnastics 1ac21ens or 0arious hanstan e:ercises. Hou coul also wra a length of hea0! roe aroun a tree to use for stri2ing ractice. Just ma2e sure !ou get instruction from a 9uali3e martial arts instructor 1efore tr!ing this an wear han rotection# such as wrist wras. I recommen using rice 1uc2et e:ercises to strengthen !our wrists# an using other such e:ercises to toughen the hans. For a writeu I i on this toic# hea to the 1log 1elow# clic2 on Ini0iual articlesG in the to menu# an clic2 on 6an toughening 1uc2etG - htt"www.oo1;ecttraining.com For lent! of great calisthenics tutorials# incluing some on e:ercises liste in this article# hea o0er to m! 1o! weight training la!list age. Siml! oint !our we1 1rowser to the 1log 1elow an clic2 on 5o!weight training 0ieosG in the to menu. If !ou are 0isiting the mo1ile 0ersion of the site# !ou can 3n a lin2 to the site menu in the to ost. htt"www.strengthcalisthenics.com Srint through an a1anone 3el 7 1ut ma2e a1solutel! sure !ou clear a straight ath of an!thing that !ou coul tri o0er or that coul ierce shoes or s2in# as well as wear sweatants an running shoes with e:cellent heel suort. If the woos are in a articularl! hill! area# !ou can go for hill srints# which are great for e:losi0eness? /eurose materials from a1anone roerties out in the woos. This inclues using ciner 1loc2s for 1ices curls an other lifts. Hou coul also use an! ol 1eams# chairs# hea0! ut! roe# an 1ric2s that are a0aila1le. Ol 1eams or lan2s of woo coul 1e lai across a itch# or use as a calf raise ste ut it ne:t to a tree or wall that !ou can use to assist in 1alance. 5ric2s can 1e use in some han 1alancing e:ercises# an as suort in one leg s9uats. Ol chairs can 1e use for an increi1le 0ariet! of calisthenics. These inclue ecline ushus# chair is# g!mnastics L-sits# une0en or le0erG ushus as the! are calle in the 3rst Con0ict Conitioning 1oo2# 1ut using a chair instea of a 1as2et1all# an so forth. Hou coul ush !our car own a ath through the woos# along a mountain ath that is not highl! tra4ic2e# an so forth. It is amaEing for 1oth cario an gi0ing !ou a whole 1o! wor2out? Miew the ne:t article# All A1out Progressi0e Calisthenics# for much more a1out 1o! weight training# incluing articles an 0ieos. %reat 1log ost on the o4icial Progressi0e Calisthenics certi3cation 1log# a1out a similar aroach to h!1riG training methos htt"cc1log.ragonoor.como-o1;ect-training-with-1o!weight For more ieas on imro0ise training e9uiment# an lent! of tutorial 0ieos# hea to m! relate 1log - htt"www.oo1;ecttraining.com
68
Owen Johnston - www.StrengthTrainingPDF.com Street
69
Owen Johnston - www.StrengthTrainingPDF.com (:ercises I ha0e ut together a 0ieo la!list on HouTu1e that has great tutorials for man! of the e:ercises liste in this article? To 0iew it# an other la!lists# 0isit m! calisthenics age an clic2 on 5o!weight training 0ieosG. If !ou are 0isiting the mo1ile 0ersion of the site# !ou can 3n a lin2 to the site menu in the to ost. htt"www.strengthcalisthenics.com Calisthenics Pulling e:ercises an other uses for 1ars
6an rails# mon2e! 1ars# ;ungle g!ms# arallel 1ars# an e0en o0erhea 1ars in 1atting cages can 1e use for man!# man! e:ercises. These inclue gri training# 0arious t!es of ullus# ullo0ers# rollo0ers# is on arallel 1ars or a horiEontal 1ar# front le0er an 1ac2 le0er 0ariations# 0ariations of hanging leg raises# an other t!es of a1 wor2. 6an rails are great for horiEontal ullus# a2a Australian ullus# in0erte rows# an 1o!weight rows. 6ang gri hols can 1e ractice from an! 1ar that !ou o ullus on. $on2e! 1ars are amaEing for 1uiling a owerful# e:losi0e gri as well as athletic s2ills# eseciall! for e0ents li2e the Sartan /ace. Chec2 out the 1elow 0ieo for some great rogressions. If !ou ont ha0e a 1all li2e the one in the 0ieo# !ou can ractice hanging leg raise 0ariations instea to strengthen the lateral chain. $on2e! 1ar wor2 Leg raise 0ariations# incluing rollo0ers an s2in the cat a 0ariation of 1ac2 le0er $uscle us Pullu 0ariations I ha0e also written u a 9uic2 start guie to minimalist calisthenics st!le gri training# which is locate in the cheat sheet section of this 1oo2. Chec2 out the grou 5arstarEE for insiration on 1ar e:ercises. htts"www.!outu1e.comuserO4icial5arstarEE Marious ags 7 clutch ag# human ag# ragon ag Clutch ags an human ags can 1e ractice an!where !ou can 3n a stur! horiEontal 1ase that !ou can wra !our arms or hans aroun# such as light oles# smaller trees# la!groun e9uiment# an so forth. Dragon ags can 1e ractice an!where !ou can 3n a 1ench. Flags are amaEing for 1uiling o0erall 1o! strength# eseciall! in the lateral chain# shoulers# arms# an a1s. Al Ba0alo has some e:cellent tutorials on ags on his HouTu1e channel htts"www.!outu1e.comuseral2a0alo0ieos 70
Owen Johnston - www.StrengthTrainingPDF.com Pushing exercises Dis# ushus# hanstan ushus
Dis can 1e ractice on arallel 1ars# 1etween two stur! o1;ects 7 such as ar2 ta1les or chairs# or using a single chair or ta1le. There is a seemingl! in3nite num1er of ushu 0ariations. Some of m! fa0orites are ee ushus# ecline ushus# weighte ushus# one arm ushus# an artner resiste ushus. A 0ariation of ecline ushus is calle $arion ushus# where !ou get into a ushu osition with !our feet against a wall. To ma2e the e:ercise harer# mo0e !our feet a little further u the wall. Once !ou ha0e 1uilt u strength in ushus# start e:loring wa!s to mo0e to unilateral wor2 one arm ushus anor lanches.
Short list of ieas for han 1alancing# which are co0ere in the la!list a1o0e" Frog stan# heastan# hanstan# hanstan to 1rige# wall wal2ing to hanstan# L-sit
71
Owen Johnston - www.StrengthTrainingPDF.com (l1ow le0ers Hou hol !ourself arallel to the groun in el1ow le0ers. nli2e the lanche# though# !ou use !our el1ows as suort oints for !our 1o!# ma2ing it much easier then the lanche. An! stur! horiEontal 1ase or e0en han rails or other 1ars can 1e use for racticing e:ercises in an el1ow le0er rogression. There isnt a irect carr!o0er of strength 1etween the el1ow le0er an lanche# 1ut racticing el1ow le0ers oes hel a lot with imro0ing 1alance for lanches. (l1ow le0ers coul also 1e use to hel learn how to hol tension for ags. Planches These re9uire a great eal of uer 1o! strength an 1alance. The iea is that !ou tr! to hol !our 1o! arallel to the groun. Hou can use arallettes# arallel 1ars# an! stur! horiEontal 1ase# han rails# or e0en the groun? Straight arm hanstan resses an seuo lanche ushus are two e:ercises that are useful in 1uiling strength for the lanche. There are man! fun an imressi0e g!mnastics s2ills 1e!on these# 1ut the! fall outsie the scoe of this article. Chec2 out the great HouTu1e channel 1elow for wa!s to train# an insiration htts"www.!outu1e.comuserSe0en%!mnastics%irls The Ra2a Athletics HouTu1e channel also has a lot of amaEing 0ieos. The! are eicate to all action sorts athletes across all s2ill le0elsZfrom rofessional athletes to 1eginners tr!ing to learn a new sort.G Misit their channel for a lot of great tutorials on s2ills# strength training# how to coach# an more? htts"www.!outu1e.comuserna2aathletics $! own han 1alancing cheat sheetG Inclue later in this guie The 1oo2 O0ercoming %ra0it! inclues man! more s2ills an rogressions for g!mnastics st!le han 1alancing? The 1oo2 is a0aila1le for sale at htt"www.eatmo0eimro0e.com Ab work L-sits# le0ers# leg raises at or hanging leg raises# 2nee tuc2s# artner resiste etc Leg wor2 S9uats# lunges# l!ometrics# srints# hill srints# car or truc2 ushing# artner resiste e:ercises# ar2 1ench e:ercises# tire training# etc. 5riging 5rige curls# artner assistance# weighte 1riges 5ac21ens# wall 1riges# 1ac2 wal2o0er 7 ha0e at least one sotter This isnt a comrehensi0e list of minimalist calisthenics# 1ut hoefull! it gi0es !ou a lot of great ieas? Bee it rogressi0e# safe# an fun? 72
Owen Johnston - www.StrengthTrainingPDF.com Progressions The Con0ict Conitioning 1oo2s 7 authore 1! Paul
The Tao of PCCG 1! Paul =
I ha0e a 1log a1out o o1;ect training# comlete with PDF writeus an HouTu1e la!lists. htt"www.oo1;ecttraining.com One can also ractice Par2our at a local ar2? Par2our is a holistic isciline that insire freerunning. Par2our can 1e ractice an!where# 1ut usuall! in ur1an areas# an essentiall! treats the training area as an o1stacle course. The goal is to go from oint a to oint 1 in as e4icient manner as ossi1le. It re9uires all aroun strength# agilit!# techni9ue# an e:losi0eness. Fortunatel!# there are lent! of great training rills as well as facilities that one can 0isit to recei0e cometent instruction in this art. /eference"
Owen Johnston - www.StrengthTrainingPDF.com Par2our. I traine at their Ale:anria# MA location 1ac2 in Jul!# )*+,# when the PCC wor2sho rogressi0e calisthenics certi3cation was hel there. The facilit! is siml! amaEing# with more 0ariet! in their e9uiment than I0e e0er seen? Of course# most of it closel! resem1le ur1an en0ironments. The instructors are also comassionate# frienl!# an 0er! 2nowlegea1le. htts"www.!outu1e.comuserur1ane0o0ieos “Where do I start?” The 3rst thing to o is set training goals. Do some research on the liste rogressions an select at least one goal each for ushing# ulling# legs# a1s# an statics. $a2e sure that !ou are consistent with !our wor2outs# an that !ou ha0e 1alance 7 at least one ushing e:ercise an at least one ulling e:ercise# for instance. 5eginners shoul 2ee wor2outs simle# an train + or ) times er wee2 until enurance has imro0e. Full 1o! wor2outs are recommene. Fin a cometent instructor# ersonal trainer# or coach with e:erience in calisthenics anor g!mnastics.
$! articles on wor2out esign# o o1;ect training# an Ca0eman ConitioningG For a list of training goals that one can train for# 0isit the site 1elow an clic2 S2ill %uielines for 5uiling Strong# seful# Aata1le AthletesG htt"www.eatmo0eimro0e.com Information on the female street wor2out worl chamionshis an much more htts"www.face1oo2.com
74
Owen Johnston - www.StrengthTrainingPDF.com Calisthenics Program Design for 5eginners If !oure a ran2 1eginner to the 3tness worl# coming 1ac2 to it# or ;ust coming 1ac2 from an in;ur!# I recommen starting slow an wor2ing on a hanful of simle hols an mo0es at 3rst. The e:ercises I list 1elow are all comoun mo0ements 1ut the! each each emhasiEe certain muscle grous. 5elow are some simle comoun mo0es that !ou can start with. 5! no means o !ou ha0e to stic2 to onl! these e:ercises# eseciall! if !oure alrea! into Hoga# g!mnastics# or similar. Also# once !ou get use to these e:ercises# !ou can a at least one new training rogression anor a new training a! each wee2. The iea 1ehin this article isnt to get new trainees stuc2 in a 1o:G 1ut to share some 1asics that each train multile muscle grous# are eas! to learn# an can hel !ou ut together full 1o! wor2outsG. Miew re0ious articles in this guie for more information a1out setting training goals an esigning !our own wor2outs. (:ercises 6ols" 5riges Plan2s $isection hols Shouler hols such as ownwar facing og# heastan# frog stan 5ottom of a ee s9uat $o0es" S9uats
75
Owen Johnston - www.StrengthTrainingPDF.com /emem1er to 1alance the wor2out. For instance# wor2 ushing muscles# then wor2 ulling muscles# reeat# or o an e:losi0e e:ercise then a ee stretch hol# for e:amle. For hols !ou can 1uil u to at least a minute each or erform them as mo0es for res. Such as 1rige ushus or mo0ing into i4erent lan2s. Strength training sessions shoul 1e e0er! other a! for 1eginners. On the other a!s# its totall! 3ne an actuall! encourage to sta! acti0e? Do something that !ou en;o! - garening# um1a# what ha0e !ou? (:amle a! + Cario Light stretching Dee s9uat Shouler 1rige or ta1leto 1rige Let me ins or another ulling mo0ement An! ushu 0ariation Bnee tuc2s or an! other leg raise 0ariation Do some coolownsG at the en - ee stretching an 1reathing# ;oint circling# etc. I recommen racticing ee 1reathing e:ercises while in a holG such as the 1ottom of a s9uat# or in a Hoga osture# for e:amle (:amle a! ) Cario Light stretching eseciall! wrists# thighs# hamstrings# an an2les Shouler hols or in0ersions trio# heastan# frog stan# etc. - 1uil u to ) minutes total $isection hols - choose from si: inches# canlestic2# sitting in a chair an e:tening !our feet 2nees loc2e# an similar hols that !ou ha0e the strength for Plan2s S9uats A other lower 1o! wor2 once !ou ha0e 1uilt u enough strength an range of motion in s9uats an 1riges - o at least two other e:ercises - ieas inclue s9uat ;ums# lunges# an uc2 wal2 to wor2 the legs# also a in calf raises an short 1riges as a mo0e a2a 1rige curls - with or without a chair Coolowns
76
Owen Johnston - www.StrengthTrainingPDF.com (:amle a! ' Cario Light stretching 6ol a shouler 1rige or ta1leto 1rige for time# then ee hamstring stretch# reeat $isection hols - 1uil u to at least ) minutes total time each Short 1rige a2a glute 1rige Plan2s - 1uil u to at least ) minutes total time each Light stretching an ;oint circling for at least + minute Bnee tuc2s - 1uil u to oing two short sets an two or three wor2 sets $o0e on to leg raises an start with a lower num1er of sets again# once !oure use to 2nee tuc2s. Coolowns A note a1out time" I on8t mention how long to warm u or how long each wor2out shoul 1e 1ecause there are so man! 0aria1les. Some a!s !ou8ll nee a longer# more graual warmu. This is more true as we get oler. Don8t rush it thin2 of it as li2e coo2ing - it8s a slow roast? The wor2out shoul 1e fairl! 1rief# with 1outs of intensit!# 1ut e3nitel! long enough for !our 1o! to get the training stimulus. $ore than )*-'* minutes for the e:ercises one for res will usuall! 1e unnecessar! if !ou8re wor2ing har enough. Still# focus on the intensit! of the mo0es rather than how long !ou o them or how man! res !ou can o. The res will come in time. A a little here# a little there. $ainl! focus on the 9ualit! of !our e:ercises.
Owen Johnston - www.StrengthTrainingPDF.com I80e mentione. In those cases# mi: an match - 3n a goo groo0e an remem1er to log !our wor2outs so that !ou can chart rogress.
78
Owen Johnston - www.StrengthTrainingPDF.com Calisthenics Program Design for A0ance Athletes Deening on !our e:erience# strength# an goals# choose a )# '# or , wa! wee2l! slit. A ) wa! slit coul 1e hanle a num1er of wa!s 7 a ushull wor2out an a lower 1o!a1ominal wor2outK two i4erent full 1o! wor2outsK etc. A ' wa! slit coul use the 3rst ' rograms that I list in the wor2out temlate section of this article. Feel free to su1stitute or a e:ercises that 3t !our goals. One ma! a a short s2ill session or full 1o! session as a warmu to an! of these routines# 1orrowing ieas from the other two wor2outs liste. One coul also a a ,th har wor2out to the wee2l! slit# an a th a! for s2ill ractice & mo1ilit!. Re0er o0er-train as it coul lea to 1urnout anor in;ur!# or wor2 the same muscle grou 0er! har two a!s in a row# though? If !ou8re into athletic sorts# this is eseciall! 0ital. Plan !our own training c!cles. I recommen loo2ing into how to imlement a grease the groo0eG c!cle# an erioiEation. I inclue m! own a0ance strength training wor2out temlates later in the article. Of course# each wor2out is going to 1e a little i4erent eening on e:actl! what I want to emhasiEe an how I80e 1een rogressing. All of the e:ercises are 1o!weight onl! e:cet where I seci3call! state a t!e of e:ternal resistance. Calisthenics s2ill wor2 to choose from 1! no means a comrehensi0e list muscleus# le0ers 1ac2# front# sie# el1ow# misection hols# han 1alancing han wal2ing# transitions# one arm wor2# an so much more# a0ance istols SecialiEation e:ercises - the rograms liste in this article alrea! ha0e some secialiEations 1uilt in. The s2! is the limit# though - !ou can rogress to ol school feats in these secialiEations an train them to e0elo o0erall 1o! ower. Such feats inclue artner ress ags which are technicall! sie le0ers# artner resiste 1riges# an so forth. There is a lot of 0ariet! to han an forearm secialiEations as well. This inclues igit gri hangs# igit ullus# uses for towels an thic2 1ars in hang gri wor2 an ullus# wrist curls 0ertical or Australian# wrist ushus# wor2ing with aw2war o1;ects anor san1ags# wrist rollers# an so forth. /emem1er to o lent! of mo1ilit! wor2 for the hans an to 1e cautious as to how har !ou train them. Do wor2 har# 1ut 2ee in min that the hans ha0e a lot of small elicate ;oints that can 1e rone to in;ur! an nee to 1e traine grauall!. Start with the recommene num1er of sessions for gri an 79
Owen Johnston - www.StrengthTrainingPDF.com 3ngers each wee2. As !ou 1uil u !our ;oints# though# !ou can start seeing great rogress? (0entuall! !ou can a a 1it of han an forearm training to other sessions. SecialiEing in 0arious hollow 1o! hols an other g!mnastics relate s2ills is another a0enue. Preha1# short for re-ha1ilitationG is an imortant art of !our warmus. A nec2# misection# 1ac2# gri# 3nger# an s2ill wor2 as neee into !our sessions once !ou8re rea!. Partner leg throwowns# ecline situs with or without weight# an ragon ags are great misection e:ercises. For the 1ac2# a some san1ag goo mornings after !ou 3nish u !our 1riging wor2. Hou can hol the san1ag in the ercher osition# in a 1ear hug# on a shouler# or across !our shoulers. Transitional wor2 is a ma;or comonent of training towars full! as!mmetrical ullus# ushus# an s9uats such as one arm ushus# one arm el1ow le0ers# an istol s9uats. In these e:ercises# 1oth arms or legs will still 1e use# 1ut one lim1 is wor2e harer than the other. Such e:ercises are calle transitional# since the! hel !ou transition from s!mmetrical to full! as!mmetrical. San1ags can 1e use to a resistance to 1o!weight e:ercises# 1ut it is recommene to not o so until !ou ha0e mo0e u in 0arious rogressions an gaine su4icient technical ro3cienc!. Partner resistance is another great metho. Just 1e sure to erform )-' warmu sets an +-' wor2 sets without weight 1efore oing an! wor2 sets with ae weight. Hou can o this for e0er! calisthenics rogression that !ou are wor2ing that !ou ha0e su4icient e:erience# techni9ue# an strength in. Bee in min that aing weight will not 1e safe or e0en ossi1le with certain s2ills or rogressions. The 1elow article 1! the author of O0ercoming %ra0it!G etails 1eginner training rograms# as well as how to rogress 1e!on them# an also lin2s out to intermeiate rograms. Siml! 0isit the age 1elow# clic2 on 5eginnersG in the to menu# then clic2 on 5eginner Training ProgramsG htt"www.eatmo0eimro0e.com
80
Owen Johnston - www.StrengthTrainingPDF.com Calisthenics rograms 7 wor2outs from remeial through a0ance If !ou woul li2e to learn the e:ercises# feel free to e-mail me owen[strengthcalisthenics.com The calisthenics rogressions that I teach are inclue in the ne:t art of the guie. If !ou woul li2e to 0iew 0ieos of man! of the e:ercises# 0isit the site 1elow an clic2 on the lin2 in the to menu that sa!s Calisthenics rogression 0ieosG# which will ta2e !ou to a ost with 0arious la!lists. htt"www.strengthcalisthenics.com
81
Owen Johnston - www.StrengthTrainingPDF.com /emeial rogram The remeial wor2outs are intene for athletes coming in from a seentar! lifest!le# coming 1ac2 from an in;ur!# or who are ran2 1eginners to calisthenics. Perform one wor2out er a!. Ta2e a a! o4 1etween wor2outs if neee. It is recommene to o at least some light wal2ing anor stretching on o4 a!s. Perform + wor2out er wee2 at 3rst if necessar!. 5uil u to erforming all , wor2outs each wee2. 5elow is an e:amle training wee2" $ona! 7 Lower 1o! wor2out Tuesa! 7 Pushu wor2out
82
Owen Johnston - www.StrengthTrainingPDF.com /emeial lower 1o! wor2out Dont rush through !our res or cheat - use goo form? se a )-+-)G caence in ushus - ) secons own# + secon ause in the 1ottom osition# an ) secons u. Ta2e an acti0e rest of + to ' minutes 1etween sets. Dont siml! sit own sha2e !our legs out# wal2 aroun# get a col rin2# whate0er - 2ee mo0ing. If !ou are new to the wall sit anor the s9uat rogression# start with the 1eginner stanar# an a a set the ne:t time !ou erform the wor2out. Tr! to a at least ) reetitions to each set# each wee2. Once !ou meet the intermeiate stanar# a a thir set the ne:t time !ou erform the wor2out. Once !ou meet the rogression stanar for ;ac22nife s9uats# !ou are rea! for the ne:t e:ercise in the s9uat rogression. Descrition of the canle stic2 rill - sit an roll to canle stic2 with arms suorting# an hol for ) secons# then tuc2 2nees in an roll forwar to sitting. +.
83
Owen Johnston - www.StrengthTrainingPDF.com /emeial ushu wor2out Dont rush through !our res or cheat - use goo form? se a )-+-)G caence in ushus - ) secons own# + secon ause in the 1ottom osition# an ) secons u. Ta2e an acti0e rest of + to ' minutes 1etween sets. Dont siml! sit own sha2e !our arms out# wal2 aroun# get a col rin2# whate0er - 2ee mo0ing. If !ou are new to the ushu rogression# start with the 1eginner stanar# an a a set the ne:t time !ou erform the wor2out. Tr! to a at least ) reetitions to each set# each wee2. Once !ou meet the intermeiate stanar# a a thir set the ne:t time !ou erform the wor2out. Once !ou meet the rogression stanar for wall ushus# !ou are rea! for the ne:t e:ercise in the ushu rogression. +.
84
Owen Johnston - www.StrengthTrainingPDF.com /emeial a1ominal wor2out Dont rush through !our res or cheat - use goo form? se a )-+-)G caence when erforming seate 2nee tuc2s - ) secons in# + secon ause in the to osition# an ) secons own. Ta2e an acti0e rest of + to ' minutes 1etween sets. Dont siml! sit own - stretch# wal2 aroun# get a col rin2# whate0er - 2ee mo0ing. If !ou are new to lan2s# start with at least the 1eginner stanar for incline lan2# an a at least a few secons each time !ou erform the wor2out. Once !ou meet the intermeiate stanar# a a secon set to this e:ercise the ne:t time !ou erform the wor2out. Once !ou meet the rogression stanar for incline lan2s# !ou are rea! for the ress le0er rogression. If !ou are new to the leg raise rogression# start with the 1eginner stanar# an a a set the ne:t time !ou erform the wor2out. Tr! to a at least ) reetitions to each set# each wee2. Once !ou meet the intermeiate stanar# a a thir set the ne:t time !ou erform the wor2out. Once !ou meet the rogression stanar for seate 2nee tuc2s# !ou are rea! for the ne:t e:ercise in the leg raise rogression. +.
85
Owen Johnston - www.StrengthTrainingPDF.com /emeial ullu wor2out Dont rush through !our res or cheat - use goo form? se a )-+-)G caence - ) secons ull# + secon ause in the 1ottom osition# an ) secons 1ac2. Ta2e an acti0e rest of + to ' minutes 1etween sets. Dont siml! sit own - sha2e !our arms out# wal2 aroun# get a col rin2# whate0er - 2ee mo0ing. If !ou are new to the ullu rogression# start with the 1eginner stanar# an a a set the ne:t time !ou erform the wor2out. Tr! to a at least ) reetitions to each set# each wee2. Once !ou meet the intermeiate stanar# a a thir set the ne:t time !ou erform the wor2out. Once !ou meet the rogression stanar for staning ulls# !ou are rea! for the ne:t e:ercise in the ullu rogression. +.
86
Owen Johnston - www.StrengthTrainingPDF.com 5eginner 1o!weight strength training rogram Start with earl! e:ercises from each rogression.
5uil u to to +* minutes )-' sets of =-+* res )-' sets of ,-@ ,-@ res )-' sets of =-+* res )-' sets of +*-+ secons )-' sets ets of of +* +*-+ -+ se secon cons
Intermeiate 1o!weight strength training rogram
5uil u to '-, sets of '- res '-, sets of '- '- res '-, sets sets of of '- '- res res '- sets ets of of +* +*-+ -+ se secon cons
Da! ) Pushu rogression" Australian ullu rogression rogression"" 5rige hol rogression" Lower 1o! l!ometrics"
5uil u to '-, sets of ,-= res '-, sets of ,-@ ,-@ res '- sets of +*-+ sets of '-
87
Owen Johnston - www.StrengthTrainingPDF.com A0ance 1o!weight 1o!weight strength strength training training rogram rogram
5uil u to ,- sets of '- short hols ,- sets of '- res ,- sets of '- '- res sets of -+* -+* seco secon ns
Da! ) 6anst 6anstan an ush ushu u rogre rogressi ssion on"" Australian ullu rogression rogression"" Front le0er rogression" er 1o! mo1ilit! wor2"
5uil u to ,- sets sets of of )-, )-, res res ,- sets of =-@ =-@ res ,- sets of @-+* short hols -+* minutes
Da! ' S9uat rogression" $uscleus or is" Lower 1o! l!ometrics" $o1ilit! wor2"
5uil u to ,- sets of '- ,- sets 0arious ,- sets of '- -+* minutes
88
Owen Johnston - www.StrengthTrainingPDF.com 5eginner 1o!weight 1o!1uiling rogram Start with earl! e:ercises from each rogression.
5uil u to ' sets sets of of @-+* @-+* re res s ' sets of @-+* @-+* res ' sets of @-+* res 5uil u to ' se sets of +* re res s ' sets of +* res +*-+ minutes
Intermeiate 1o!weight 1o!1uiling rogram
5uil u to '-, sets of @-+) @-+) res '-, sets of @-+) res '-, sets of @-+) res +* minutes 5uil 5ui l u to '-, sets of +*-+ res +* minutes +*-+ -+ minutes '- sets 0arious 5uil 5ui l u to '-, sets sets of of =-@ =-@ res res '-, sets of =-@ =-@ res '-, sets sets of @-+) @-+) res res
89
Owen Johnston - www.StrengthTrainingPDF.com A0ance 1o!weight 1o!1uiling rogram
5uil u to '-, sets of =-@ res '-, sets of =-@ res )-' sets of @-+) res )-' sets 0arious +* minutes 5uil u to '-, sets of @-+) '-, sets 0arious '-, sets 0arious '- sets 0arious +* minutes 5uil u to )-' sets of @-+) res )-' sets of @-+) res '-, sets of =-@ res )-' sets 0arious +* minutes
90
Owen Johnston - www.StrengthTrainingPDF.com %olen AgeG st!le 1o!weight 1o!1uiling rogram
5uil u to '-, sets of =-@ res '-, sets of =-@ res )-' sets of @-+) res )-' sets of @-+) res )-' sets of =-@ res )-' sets 0arious
Da! ) 7 Legs an waist S9uat rogression" D!namic short 1riges" Siss! s9uats" Calf raise rogression" D!namic 1ac2 le0ers" Leg raise rogression"
5uil u to )-' sets of @-+) res )-' sets 0arious )-' sets ma: '-, sets 0arious '-, sets of ,-= res '-, sets of +*-)* res
Da! ' 7 5ac2# trices# forearms $i to high ullu rogression" Di rogression"
5uil u to '-, sets of =-@ res )-' sets ma: '-, sets of =-@ res )-' sets of @-+* res )-' sets ma: )-' sets 0arious
91
Owen Johnston - www.StrengthTrainingPDF.com A11re0iate a0ance 1o!weight 1o!1uiling rogram
5uil u to )-' sets of @-+) res )-' sets of @-+) res )-' sets of =-@ res )-' sets 0arious
Da! ) Pushu rogression" Pullu rogression" Trices wor2" 6anging gri wor2 rogression"
5uil u to '-, sets of =-@ res '-, sets of =-@ res )-' sets of @-+) res )-' sets 0arious
Da! ' S9uat rogression" D!namic short 1rige" Calf raise rogression" Leg raise rogression"
5uil u to '-, sets of @-+) res )-' sets of @-+) res '-, sets 0arious '-, sets of @-+)
92
Owen Johnston - www.StrengthTrainingPDF.com 5eginner 1o!weight s2ill training rogram
5uil u to , sets of ,-= res , sets su1-ma:imal ' sets of @-+* res ' sets su1-ma:imal
Da! ) (arl! 0ertical ullu rogression" (arl! ress le0er rogression" $isection hol rogression"
5uil u to , sets of ,-= res , sets su1-ma:imal ' sets su1-ma:imal ' sets su1-ma:imal
Da! ' 6eastan or hanstan rogression" Leg raise rogression" Australian ullu rogression" (arl! 1rige hol rogression"
5uil u to , sets of ,-= res ' sets of @-+* res ' sets of ,-= res ' sets su1-ma:imal
Intermeiate 1o!weight s2ill training rogram
5uil u to -= sets of '-, res -= sets su1-ma:imal -= sets su1-ma:imal -= sets of '-, res
Da! ) Press le0er rogression" Sie le0er rogression" $uscleu# 2i# or i rogression" (arl! to intermeiate ushus"
5uil u to -= sets of '-, res -= sets su1-ma:imal -= sets of '-, res -= sets of ,-= res
93
Owen Johnston - www.StrengthTrainingPDF.com A0ance 1o!weight s2ill training rogram
5uil u to @-+* sets of +-' res @-+* sets su1-ma:imal @-+* sets su1-ma:imal
Da! ) 6anstans transitions" Front le0er rogression" Sie le0er rogression"
5uil u to @-+* sets su1-ma:imal @-+* sets su1-ma:imal @-+* sets su1-ma:imal
Da! ' A0ance istols" (l1ow le0ers" Mariet! wor2"
5uil u to @-+* sets of +-' res @-+* sets su1-ma:imal At least '- short sets er s2ill
94
Owen Johnston - www.StrengthTrainingPDF.com A0ance a1ominal rogram The a1ominals are in0ol0e in man! lifts an calisthenics mo0ements# so !ou ma! or ma! not nee to emhasiEe them. Still# it is highl! recommene to target !our a1ominals if !our acti0it! or sort emans it. The 1elow wor2out is an e:amle of the 2in of a0ance a1ominal rogram I erform. Don8t ;ust follow m! routineK remem1er that the 2e! concets are to train consistentl! towars i4icult s2ills# an to grauall! rimeG the ner0ous s!stem for the wor2 sets 1! erforming warmu sets an s2ill wor2. Cario# light stretching# reha1 6anging 2nee raises# moerate reetitions Dea hang ullo0ers# low reetitions Flat straight leg raises# low sets of moerate reetitions $isection hol or front le0er rogression for a few minutes Stretch water 1rea2 Dragon ags with slow straight leg negati0es# goal of ':
95
Owen Johnston - www.StrengthTrainingPDF.com An e:amle a11re0iate wor2out - a0ance 1o!weight 1o!1uiling This is 1ase on m! own wor2outs. Hou on8t ha0e to erform the same e:ercises# wor2 with them in the same orer# or wor2 with the same reetition goals. The main iea is to target the chest# 1i8s an tri8sG# an shoulers. Perform the wor2out as one long suerset. One suerset ta2es to ++ minutes# eening on caence. 5uil u to ' suersets. )*-'* incline ushus +*-+ i2e hanstan ushus @-+) ee 1o!weight trices e:tensions +*-+ Australian ullus with close unerhan gri# one with a curling motion an har isometric contraction at to of each re Dro set of -+* Australian ullus with shouler with o0erhan gri Dro set of '- 1ent leg Australian ullus +*-+ hanging leg raises or arallel 1ar leg raises +*-+ horiEontal 1ar is or tuc2e 2nee arallel is @-+) tuc2 lanche ushus Tougheners" 5o!weight trices e:tensions 7 lower incline# eeer range of motion# 1uil u to erforming with one arm# hol the 1ottom osition for time each re Australian ullus 7 as!mmetr!# lower 1ar# 1ices emhasis# one leg Incline ushus 7 as!mmetr!# lower incline# trices emhasis# one leg# wor2 towars erforming with one arm 6anging leg raises 7 full range of motion# com1inations with front le0er# lateral mo0ement Pi2e hanstan ushus 7 full range of motion# feet ele0ate# alternate sies each re Dis 7 L ositionG with legs# harer e:ercise in the rogression /egressions" 5o!weight trices e:tensions 7 higher incline# artial range of motion# erform an easier trices e:ercise such as tiger 1en ushus Incline ushus 7 higher incline# artial range of motion Australian ullus 7 higher 1ar# get closer to staning# 1ent legs 6anging leg raises 7 artial range of motion# erform frog leg raisesG# raise one leg at a time swimmingG the legs# easier e:ercise in the rogression Pi2e hanstan ushus 7 artial range of motion# erform i0e1om1er ushus# erform 6inu ushus a2a Dans# hol to osition for time Dis 7 less range of motion# easier e:ercise in the rogression (9uiment" To ele0ate the hans anor feet# !ou coul use a wal2wa!# ar2 1enches# a ste or rung# a wall# a tree 7 e:eriment? For arallel is# !ou coul use two stur! o1;ects at a height that will allow !ou to erform the e:ercise at a su4icient range of motion# or !ou coul use ar2 1enches. 96
Owen Johnston - www.StrengthTrainingPDF.com 5o!1uilingG tactics - h!ertroh! with a focus on the muscles" The goal is to e:haust the muscles with high res of simle to moerate comle:it! e:ercises that allow !ou to erform a moerate to full range of motion# an generate intense muscle contractions.
97
Owen Johnston - www.StrengthTrainingPDF.com Strength training tactics6!ertroh! with a focus on the ner0ous s!stem" The goal is to erform slightl! high sets of low to moerate res of the most i4icult comoun multi-;oint mo0ements that !ou can o with goo form in each re. The rest erios 1etween sets shoul 1e ;ust long enough to allow !ou to ractice freshG. An e:amle num1er of sets an res for strength training 7 )- sets of +-=. Training fre9uenc! can 1e 1uilt u to a moerate amount. $ultile wee2l! sessions are 0ia1le since the muscles aren8t 1eing wor2e to comlete e:haustion. As a rule# !ou are focusing on ingraining these intense mo0ements into !our ner0ous s!stem. %rauall! tighten u form. Of course# it8s still imortant to utiliEe high re sets for warmus to grauall! reare the min# muscles# an ner0ous s!stem for the har wor2 to come. seful tactics" P!ramis sets of ecreasing res# grease the groo0e# high intensit! inter0al training# s2ill wor2 Techni9ue" Tension# 1racing# 1reathing methos# laser focus# muscle s!nerg! S2ill training tactics" Aim for neuromuscular e4icienc!. Don8t thin2 of it as wor2ing out !our muscles# 1ut wor2ing on techni9ue. Ta2e slightl! longer rest erios 1etween sets than !ou woul uring strength training or 1o!1uiling# so that !ou can ractice fresh. Aim for technical erfection each re. /emem1er that strength is a s2ill? Do not train to failure. Instea# train to imro0e !our neuromuscular e4icienc!. Mer! useful tactic - %rease the groo0eG s!natic facilitation" Seci3cit! fre9uent ractice W successG- Pa0el Tsatsouline The grease the groo0eG aroach in0ol0es fre9uent# fresh ractice of an e:ercise or s2ill for su1-ma:imal reetitions or intensit!. Aim for multile sets sace out throughout the a!. se this aroach for one or two s2ills or e:ercises# at most# in the same training c!cle + or ) wee2s.
98
Owen Johnston - www.StrengthTrainingPDF.com Calisthenics rogressions 5esie each e:ercise is a rogression stanar !ou shoul achie0e 1efore mo0ing to a harer e:ercise. The rogression stanar for !namics is in the setsG : times reetitionsG format# an the stanar for statics is in a setsG : times seconsG format# unless otherwise note. Hou on8t ha0e to wor2 with e0er! e:ercise in a rogression in orer to 1ecome ro3cient in that rogression# or o the e:ercises in the same e:act orer liste. There are often multile wa!s to ma2e an e:ercise easier or harer. Dont rush through rogressions. This can lea to in;uries or 1urnout. 5e atient# en;o! the ;ourne!# an gi0e !our 1o! time to aat. Athletes in 1eginner through intermeiate le0els of strength shoul 1e a1le to stic2 with a ou1le rogression. Start with low reetitions an 1uil u to a training goal# then mo0e on to a harer e:ercise# an reeat. Once !ou get ast the intermeiate le0el of strength# gains will often slow own.
99
Owen Johnston - www.StrengthTrainingPDF.com !namic "rogressions Pushu" "rogression # 5eginner"
Intermeiate" Bneeling ushus - ':'* Pushus - ):)* 6igh intermeiate" One leg ushus - ):)* Close ushus - ):)* A0ance" ne0en ushus - ):)* each sie Archer ushus - ):)* each sie One arm incline ushus - ):+) each sie 6igh a0ance" One arm 2neeling ushus - ):+* each sie Trio one arm ushus - ):+* each sie %ec2o ushus - ):+* each sie Sna2e ushus - ):> each sie (lite" ltimate one arm ushu - ): each sie 6igh elite" Decline one arm ushus - '- each sie One arm 3ngerti ushus - + each sie One arm wrist ushus - + each sie For insiration for elite goals# 0isit the we1site 1elow# which lists worl recors for 0arious t!es of ushus htt"www.recorholers.orgenlistushus.html
100
Owen Johnston - www.StrengthTrainingPDF.com Pullu" "rogression # 5eginner" Leg assiste ullus - ):)* Leg ele0ate ullus - ):)*
Ro0ice" Partner ullus - ):+* Intermeiate" Pullus - ):+* 6igh intermeiate" L hol ullus - ):+* Close gri ullus - ):+* Commano ullus as!mmetrical close ullus - : each sie A0ance" /oun the worls - ): each sie ne0en ullus - ': each sie T!ewriter ullus 7 ): each sie Archer ullus - ): each sie 6igh a0ance" Leg assiste one arm ullus - ': Leg ele0ate one arm ullus - ': Partner one arm ullus - ': Self assiste one arm ullus - ': (lite" One arm ullu - + each sie 6igh elite" One arm ullu for res each sie
101
Owen Johnston - www.StrengthTrainingPDF.com Handstand "ushu" "rogression #
5eginner" Pi2e ushus - ):)* Ro0ice" (le0ate i2e ushus - ):)* Intermeiate" Jac22nife ushus *] - ):)* 6igh intermeiate" Decline ushus chair or other 1ase - ):)* $arion ushus wall - ):+ Partner 6SP - ):+* A0ance" 6SP 1ac2 against wallK hans lace shouler with at 3rstK later e:lore harer han ositions - ):+ /e0erse stomach facing 6SP for eeer range of motionK against wallK hans lace shouler with at 3rstK later e:lore harer han ositions - ):+ 6igh a0ance" Full 6SP against wallK hans lace on arallettes or stur! o1;ects that are also near against the wallK higher 1ases - u to ma: /O$ - ma2e the e:ercise harer - ):> (lite e:ercises an goals inclue# 1ut are not limite to" Free staning hanstan ushus - ): Once !ou ha0e mae rogress with the 6SP an hanstan rogressions# !ou can h!1riiEe them as a wa! to rogress to free staning 6SPs. Another a0enue that one ma! ta2e is e0eloing ure strength without high re9uirements for 1alance. 5elow is a otential rogression to one arm 6SP" Full 6SP - ):> Close 6SP - ):+) ne0en 6SP - ):+* each sie Archer 6SP - ): each sie Partner assiste one arm 6SP - ): each sie One arm 6SP - res each sie is a high elite goal
102
Owen Johnston - www.StrengthTrainingPDF.com Hori$ontal "ullu" "rogression # 5eginner" Straight ullus - ':,* Ro0ice" Angle ullus - ':'*
Intermeiate" Australian ullus with 1ent legs - ':'* Australian ullus - ':'* 6igh intermeiate" One leg Australian ullus 7 ):+ A0ance" Archer Australian ullus 7 ):+) each sie 6igh a0ance" One arm Australian ullus - ): each sie (lite" Tor9uers same-sie leg e:tene from the oor an angle out for 1alance - + each sie 6igh elite" Tor9uers - +: each sie i""ing "rogression # 5eginner" 5ent is 2nees 1ent an using a low 1ar or 1ase - ):)* Straight is 2nees straight an using a low 1ar or 1ase - ):)* Feet-ele0ate is hans on a low 1ase an feet on a low 1ase - ):)*
Intermeiate" Self-assiste arallel 1ar is - ):+ Partner-assiste arallel 1ar is - ):+* Parallel 1ar is - ):+* Perenicular 1ar is 0-1ars - ):+* 6igh intermeiate" 6oriEontal 1ar is - ):+* A0ance" Juming muscle-us - ):> Biing muscle-us - ):> 6igh a0ance" Straight leg muscle-us - +:+* (lite goals inclue# 1ut are not limite to" (lite" $uscle us on rings - +: )X 1o!weight 6igh elite" $uscle us on rings - '* in ). minutes 2iing allowe
103
Owen Johnston - www.StrengthTrainingPDF.com %eg raise "rogression # 5eginner" Seate 2nee tuc2s 7 ':,* Flat 2nee raises - ':'* Flat 1ent leg raises - ':) each sie
Ro0ice" Flat one leg l!ing leg raises - ):)* each sie Intermeiate" L!ing leg raises - ):)* 6anging 1ic!cles - ):)* each sie 6anging 2nee raises - ):+ 6igh intermeiate" 6anging frog raises - ):+) 6anging leg raises - ):+* /e0erse frogs leg raise to L-hol# tuc2 2nees in to the uer arms or el1ows# re0erse - ):+* One leg i2e lifts - ):@ each leg A0ance" Pi2e lifts 1asicall! toes-ons full range of motion leg liftsK rill e:i1ilit! for this - ):> 6igh a0ance" Soli rollo0ers 1asicall! ea hang ullo0ers 1ut with more focus on strength than momentum - ): (lite e:ercises an goals inclue# 1ut are not limite to" (lite" Dragon ag - ': 6igh elite" 6anging ragon ag - +:+ secons
104
Owen Johnston - www.StrengthTrainingPDF.com &'uatting "rogression( 5eginner" Jac22nife s9uats s9uats 7 ':,*
Ro0ice" Partner s9uats 7 ':'* Self-assiste s9uats 7 ':'* Intermeiate" Full s9uats - ):'* 6igh intermeiate" Close s9uats - ):)* Slit s9uats 7 ):)* each sie A0ance" /aise istols 7 ):+ each sie Partner istols 7 ):+ each sie Self-assiste istols 7 ):+ each sie Press istols 7 ):+ each sie each sie (lite e:ercises an goals inclue# 1ut are not limite to" Pistol s9uats - +:* each sie Jum1o shrim shrim s9uats s9uats staning on a chair for for greater range range of motion motion +: each sie Pistol s9uats *X 1o!weight 7 +: each sie Pistol s9uats >X 1o!weight 7 +: each sie
105
Owen Johnston - www.StrengthTrainingPDF.com &tatic hold "rogressions Press le)er "rogression( 5eginner" Pushu lan2 - ):'* secons 5ent arm lan2 - ):'* secons
Ro0ice" One leg lan2 - ):)* secons One arm lan2 - ):)* secons Intermeiate" %ec2o lan2 - ):+ secons Stretch lan2 - ):+ secons 6igh intermeiate" secons 6igh a0ance" (l1ow le0er - ): secons (lite e:ercises an goals inclue# 1ut are not limite to" (l1ow le0er - o0er +* secons on the oor One arm el1ow le0er - o0er ' secons on the oor
106
Owen Johnston - www.StrengthTrainingPDF.com *idsection hold "rogression( 5eginner" L!ing ;ac22nife hol loo2s li2e a M-u hol 1ut with torso still artiall! on oor ):)* secons
Ro0ice" M-u M-u hol onl! onl! gluteal muscles muscles touching touching oor oor - ):+ secons secons 5ent leg hol using arallel 1ars or arallettes - ):+ secons /aise tuc2 hol - ):+ secons Intermeiate" /aise R-hol - ):+ secons R-hol - ):+ secons ne0en R-hol - ):+ secons 6igh intermeiate" 5ent L-hol - ):+* secons /aise L-hol - ):+* secons A0ance" L-hol - ):+* secons 6igh a0ance" L-hol with legs a1o0e horiEontal - ):+* secons (lite e:ercises an goals inclue# 1ut are not limite to" M-sit M-sit L-hol wal2s for '* feet 6igh elite" $anna L-hol wal2s for > feet
107
Owen Johnston - www.StrengthTrainingPDF.com +ridging "rogression # 5eginner" Short 1rige - ):'* secons Ta1le 1rige ta1leto - ):'* secons
Ro0ice" Straight 1rige shouler 1rige - ):)* secons Straight 1rige ushus - ':,* reetitions (lite e:ercises an goals inclue# 1ut are not limite to" Stan-to-stan 1riges - ):+* or more $ore i4icult transitions from 1ac21en such as 1ac21en to hanstan
108
Owen Johnston - www.StrengthTrainingPDF.com Handstand "rogression # 5eginner"
Ro0ice" Free heastan - ):'* secons Trio heastan - ):'* secons Frog stan 7 + minute Intermeiate"
109
Owen Johnston - www.StrengthTrainingPDF.com +ack le)er "rogression # Ro0ice" 6ang uners - ):+ secons %erman ro - ):> reetitions %erman hang - ):+ secons %erman hang erforme as a !namic 7 ):+* res
Intermeiate" In0erse i2e - ):+ secons In0erse 1ac2 hang - ):+ secons In0erse 1ac2 hang erforme as a !namic 7 ):+* res 6igh intermeiate" Diagonal 1ac2 le0er - ):+* secons Diagonal 1ac2 le0er erforme as a !namic 7 ):+* res Curle tuc2 1ac2 le0er A0ance" Flat tuc2 1ac2 le0er - ):+* secons Strale 1ac2 le0er - ):> secons 5ent leg 1ac2 le0er half la! 1ac2 le0er - ):> secons 6igh a0ance" One leg 1ac2 le0er - ): secons each sie 5ac2 le0er full la! 1ac2 le0er - ): secons (lite goals inclue# 1ut are not limite to" (lite" 5ac2 le0er for '* secons 6igh elite" 5ac2 le0er with someone staning on !our 1ac2 for an! amount of time In0erse 1ac2 le0er erforme as a !namic 7 + from a ea hang# get into an in0erse i2e hol or full %erman 6ang for ae i4icult!# then ) slowl! lift into an in0erse 1ac2 le0er# an slowl! lower 1ac2 into the re0ious osition. Perform ste ) for res. Diagonal 1ac2 le0er erforme as a !namic 7 +. from a ea hang# get into in0erse 1ac2 hang# then ). slowl! mo0e into iagonal 1ac2 le0er# an slowl! mo0e 1ac2 to in0erse 1ac2 le0er. Perform ste ) for res. There are other wa!s to erform !namic 0ariations of e:ercises in this rogression. Feel free to e:eriment?
110
Owen Johnston - www.StrengthTrainingPDF.com ront le)er "rogression # Ro0ice" ' oint hang - ):+ secons
Intermeiate" One leg in0erse front hang 7 ):+sie In0erse front hang - ):+ secons 6igh intermeiate" Curle tuc2 front le0er - ):+* secons In0erse front hang erforme as a !namic 7 ):+* res Diagonal front le0er erforme as a !namic 7 ):+* res Diagonal front le0er - ):+* secons A0ance" Flat tuc2 front le0er 7 ):> secons Strale front le0er - ):> secons 5ent leg front le0er half la! front le0er - ):> secons 6igh a0ance" One leg front le0er - ): secons Front le0er full la! front le0er 7 ): secons (lite goals inclue# 1ut are not limite to" 6oling a front le0er for u to a minute In0erse front hang erforme as a !namic 7 from a ea hang# mo0e into tuc2 front le0er# an then into to in0erse front le0er# all in one smooth motion. 6ol in0erse front le0er for at least ) secons. /eturn to ea hang an reeat for res. To ma2e this e:ercise tougher# le0er u from a ea hang with straight legs into a full in0erse front hang# instea of tuc2ing the 2nees in. Diagonal front le0er erforme as a !namic 7 +. from a ea hang# get into in0erse front hang# then ). slowl! mo0e into iagonal front le0er# an slowl! mo0e 1ac2 to the re0ious osition. Perform ste ) for res. There are other wa!s to erform !namic 0ariations of e:ercises in this rogression. Feel free to e:eriment?
111
Owen Johnston - www.StrengthTrainingPDF.com &ide le)er "rogression # Ro0ice" Straight arm sie lan2 - ):'* secons 5ent arm sie lan2 - ):'* secons One leg sie lan2 - ):)* secons Stretch sie lan2 - ):)* secons
Intermeiate" Diagonal clutch ag - +* secons each sie 6igh intermeiate" Tuc2 clutch ag - +* secons each sie ne0en clutch ag - +* secons each sie A0ance" Clutch ag - +* secons each sie 6igh A0ance" Press hol - +* secons each sie Tuc2 ress ag - +* secons each sie Jac22nife ress ag - secons each sie Press ag - secons each sie (lite goals inclue# 1ut are not limite to" (lite" Press ag for +* secons on each sieK Clutch ag for + minute 6igh elite" Press ag with someone staning on !our sie
112
Owen Johnston - www.StrengthTrainingPDF.com &"eciali$ation "rogression - wrist "ushu"s 5eginner" Seate wrist hol on 1ac2 of hans 7 +:secK ):+sec Ro0ice" Incline wrist hol 7 +:secK ):+*sec
Intermeiate" Bneeling wrist ush-u hol 7 +:secK ):>sec Bneeling wrist ush-us 7 +:K ):> 6igh intermeiate" sec 6alf wrist ush-us 7 +:K ):> Full wrist ush-us 7 +:K ):> Hou can regress an! of the a1o0e e:ercises 1! erforming them one alm on contact surface an the 1ac2 of the other han on the contact surface. Hou can rogress an! of these e:ercises 1! 1alling !our hans u into 3sts as !ou ascen to loc2out. Press through the 1ac2s of the hans as !ou o this as !ou straighten !our wrists out# s9ueeEe !our 3ngers# an ma2e 3sts. Pattern this mo0ement from a seate wrist stretch on the 1ac2s of the hans as one in g!mnastics# to get use to it. (lite" One arm wrist ushus - + each sie
113
Owen Johnston - www.StrengthTrainingPDF.com Cheat SheetsG section Progressi0e Calisthenics 6an 5alancing Calisthenics St!le %ri
114
Owen Johnston - www.StrengthTrainingPDF.com Progressi0e calisthenics cheat sheet $echanics of rogression" To unerstan the 1asic rinciles of rogression# thin2 of them in terms of intensit! 0aria1les. Le0erage# ositioning hans# feet# range of motion# see# weight to lim1 ratio# tension# tightening u techni9ue# tension# alignment# emhasis isolation# s!mmetr! one han or two# one foot or two# or e0en using a transitional osition# self assistance# artner assistance# angle 0ector# oints of contact# wie or narrow 1ase# inter-set rest# 0olume# fre9uenc! T!es of rogression inclue# 1ut are not limite to" Linear - ou1le# trile# etc Ron-linear - stee# wa0e# etc Training rotocols inclue# 1ut are not limite to" Laers P!ramis Circuit training Inter0al training PerioiEation lanning training c!cles inclues# 1ut is not limite to# these t!es" 5loc2 erioiEation Stee
115
Owen Johnston - www.StrengthTrainingPDF.com 6an 1alancing for strength an s2ill 7 cheat sheetsG The imortance of han 1alancing an shouler health 6an 1alancing is 0er! high riorit! in g!mnastics# as well as strength on 1ars. Carr!ing the entire 1o!8s weight through the arms an hans ictates a nee for a high le0el of uer 1o! strength. This ma2es roer training in rogressions a1solutel! essential. De0eloing an maintaining shouler health an integrit! are also a to riorit! in g!mnastics. Mirtuall! all 1o! weight training for the uer 1o! goes through the shoulers. %!mnastics is also a 0er! rigorous sort where man! s2ills re9uire a egree of ;oint health an muscular strength to erform correctl! without in;ur!. Preha1 an mo1ilit! wor2 for the shoulers shoul 1e ractice regularl!. $echanics an Maria1les Miew the rogressi0e calisthenics cheat sheet for other 0aria1les to 2ee in min. Alignment osture Points of contact
Owen Johnston - www.StrengthTrainingPDF.com (l1ow le0er $arion ushus Pi2e hanstan ushus 6anstan ushus Partner cues se !our own creati0it!# e:erience# an e:ertise to ma2e u !our own artner cues. Imagine a straight line lacement of line will een on 0ariation Loo2 at a certain oint wall# oor# toes# etc. Bee ushing through !our hans Bee !our feet line u with !our hans sot trainee an manuall! a;ust techni9ue
117
Owen Johnston - www.StrengthTrainingPDF.com Calisthenics st!le gri wor2 7 cheat sheetsG An! athlete eenent on uer 1o! strength nees to concern themsel0es with strength# health# an ;oint integrit! in the shoulers# el1ows# an hans. Also# a chain is onl! as strong as its wea2est lin2# an in man! moern athletes# this lin2 is commonl! gri strength. I will list e:ercises for the wrists an forearms that athletes# eseciall! g!mnasts# can focus on to hel imro0e their erformance an re0ent in;ur!. The aroach use is minimalist an calisthenics oriente. Secial e9uiment# e:ensi0e 1ut useless gagets# an comle: training rograms arent re9uire. 5elow is all that !ou nee" +. Hour own 1o!weight -
118
Owen Johnston - www.StrengthTrainingPDF.com (:ercise List
119
Owen Johnston - www.StrengthTrainingPDF.com Just for the sa2e of comleteness Teens an aults ma! engage in these t!es of training if the! want or nee to ta2e the training of their e:tremities a ste further. This list isnt strictl! calisthenics. The general iea is ol fashione har wor2? /oe clim1ing /ice 1uc2et e:ercises
120
Owen Johnston - www.StrengthTrainingPDF.com 6ollow 1o! e:ercises for g!mnastics - cheat sheetG Some or all of these can 1e use as a warmu# in1etween sets# or as art of suersets. 6ow long !ou hol these ositions eens on !our goals# the goals of !our sort# an the i4icult! of the ositions !ou are wor2ing on. 5asic ositions" 6ollow 1o! 1rige Dea hang on 1ar Suine hollow 1o! hol Lean seuo lanche Sie lan2s Front ;um suort to 1ar an hol hollow 1o! In0erse 1ac2 hang In0erse front hang
121
Owen Johnston - www.StrengthTrainingPDF.com /esources For a free one-age list of resources I highl! recommen# 0isit the site 1elow an clic2 on the lin2 in the to menu that sa!s 8Training /esources8. The site also has lin2s to lent! of free 3tness articles an 0ieos. If !ou are 0isiting the mo1ile 0ersion of the site# !ou can 3n a lin2 to the site menu in the to ost. htt"www.strengthcalisthenics.com $! relate site" htt"www.oo1;ecttraining.com
122
Owen Johnston - www.StrengthTrainingPDF.com Areciation Than2 !ou so much for reaing the 1oo2? I hoe !ou en;o!e it an that !ou gaine some 1ene3t from it. Please let me 2now what !ou thin2 1! getting in touch with me through the age 1elow. A lin2 to contact methos is in the to menu. If !ou are 0isiting the mo1ile 0ersion of the site# !ou can 3n a lin2 to the site menu in the to ost. htt"www.strengthcalisthenics.com Or sen an email to - owen[strengthcalisthenics.com
123
Owen Johnston - www.StrengthTrainingPDF.com $ore a1out the PCC
124
Owen Johnston - www.StrengthTrainingPDF.com Ac2nowlegments I want to ac2nowlege Con0ict Conitioning# Con0ict Conitioning )# O0ercoming %ra0it!# an Dinosaur Training as the ma;or sources I use for this 1oo2. I also use 0arious we1 ages as sources# which I lin2 to in the rele0ant articles. Row go 1u! those 1oo2s an suort the authors 7 !ou wont regret it? Con0ict Conitioning htt"www.ragonoor.comsho-1!-eartment1oo2s1,+ O0ercoming %ra0it! - htt"sho.eatmo0eimro0e.comcollectionsroucts Dinosaur Training an more - htt"www.1roo2s2u1i2.com I also want to recommen the 1oo2 Diamon-Cut A1sG 1! Dann! Ba0alo. The 1oo2 is worth the as2ing rice for the nutritional a0ice alone. Dann! cuts ast the 5S an m!ths that the 3tness inustr! eretuates# an la!s it out straight. Of course# the e:ercises are amaEingl! functional as well? htt"www.ragonoor.com1>>
125
Owen Johnston - www.StrengthTrainingPDF.com 8It is not the critic who countsK not the man who oints out how the strong man stum1les# or where the oer of ees coul ha0e one them 1etter. The creit 1elongs to the man who is actuall! in the arena# whose face is marre 1! ust an sweat an 1looK who stri0es 0aliantl!K who errs# who comes short again an again# 1ecause there is no e4ort without error an shortcomingK 1ut who oes actuall! stri0e to o the eesK who 2nows great enthusiasms# the great e0otionsK who sens himself in a worth! causeK who at the 1est 2nows in the en the triumh of high achie0ement# an who at the worst# if he fails# at least fails while aring greatl!# so that his lace shall ne0er 1e with those col an timi souls who neither 2now 0ictor! nor efeat.8 - Theoore /oose0elt
126
Owen Johnston - www.StrengthTrainingPDF.com
127
