Surprise Yourself With Strength on This Bodyweight Training Plan _ StrongFirst

27/04/2018

Surprise Yourself With Strength on This Bodyweight Training Plan | StrongFirst

SURPRISE SURPRISE YOURSELF WITH WITH STRENGTH ON THIS BODYWEIGHT BODYWEIGHT TRAINING PLAN TRAINING PLAN By Karen Smith Smith (https://www.strongrst.com/author/karen-smith/) (https://www.strongrst.com/author/karen-smith/)

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Chief SFB, Master Master SFG Posted Posted on December 1, 2015. 42 Comments. (https://www.strongrst.com/surp (https://www.strongrst.com/surprise-yourself-w rise-yourself-with-strength-on-this ith-strength-on-this-bodyweight-training-bodyweight-trainingplan/#comments) plan/#comments)

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When people hear “bodyweight training,” many think of jumping jacks, burpees, jump squats, and agility work. While there is nothing wrong with these skills, I would love for everyone to t hink STRENGTH when they hear “bodyweight.” We are all drawn to the iron and love picking up heavy things, but what if you could make incredible strength gains with just your own body? I have had the opportunity for the past two years to teach many students the benets of bodyweight strength training training through the StrongFirst bodyweight user course (//www.strongrst.com/ (//www.strongrst.com/courses/bodyweight courses/bodyweight-course/)and -course/)and certications. The carryover from SFB skills to other training modalities is truly amazing. These students experience many “a-ha” moments, and many have even said they wish they would have or could have attended the bodyweight certication (//www.strongrst.com/certications/sfb-bodyweightinstructor-information/) instructor-information/) prior to attending their SFG Level I (//www.st (//www.strongrst.com/ rongrst.com/certications/ certications/sfg-i-kettl sfg-i-kettlebell-instructorebell-instructorinformation/).

(https://www.strongrst.com/wordpress/wpcontent/uploads/2015/12/k content/uploads/2015/12/karen-smith-plank. aren-smith-plank.jpg) jpg) The SFB teaches fundamentals you’ll use to earn your SFG Level I or II.

How Bodyweight Training Maintained My Press https://www.strongfirst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/

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Due to a busy travel schedule, bodyweight training constitutes the majority of my own training. I do my bodyweight skills as a practice or using a grease-the-groove approach (GTG). Many of the reps I do in my “training” are purely from doing single-rep demos while teaching. And guess what? I have stayed strong and gotten even stronger in many skills without actually having them in a training “program.” I had a week break in my travel schedule recently and decided to test my kettlebell skills. I haven’t picked up many heavy bells lately and denitely haven’t been military pressing. The last time I trained the 24kg military press was back in 2012 when preparing to do the Iron Maiden Challenge (//www.strongrst.com/achieve//beast-tamer/). I never doubted that my SFB skills would keep me strong, but I wanted to test how far I was from the 24kg.

I grabbed a 20kg rst. It went up with ease! So, of course, I had to test the 22kg and again it went up with ease! I was very pleasantly surprised. I took a quick rest, grabbed the phone to record my technique to know what I needed to work on – and bam, the 24kg went up on both sides.

(https://www.strongrst.com/wordpress/wpcontent/uploads/2015/12/strongrst-one-arm-push-up.jpg) Bodyweight training – the one-arm push-up.

The SFB Can Help Your SFG Goal I credit this strength to the tension and grip work required in training our SFB bodyweight skills. More than one S FB attendee has stated on their evaluation forms that had they attended the SFB prior to SFG I or II they would have done better and been stronger for their pressing due to having a greater understanding of the importance of tension, breathing, and grip. Now, don’t freak out and think I am saying you should give up your kettlebell or barbell training. I am simply recommending you give

bodyweight strength training a try. Consider either adding it to your current program by doing GTG or taking a break from your current plan and doing a four- to eight-week bodyweight-only program. In my opinion, you will learn a great deal about your body in the process.

Before You Start This Training Program If you’re ready for a bodyweight strength experiment, below is a training program you can follow. Bodyweight training is

tremendous for all ages and all tness levels, but before you embark on this program, there are a few important details to consider. First, it is important to know and remember that bodyweight training is a bit different from other training you have done. It may not be as physically demanding, but it is very neurologically fatiguing.

https://www.strongfirst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/

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(https://www.strongrst.com/wordpress/wpcontent/uploads/2015/12/karen-smith-teaches-pull-up.jpg) Instructing proper bodyweight technique – that carries over to everything else.

Next, remember that patience is required. Find the modications that are appropriate for your current strength level and spend some time there. If you rush too quickly, you will set in bad habits. And, like with any training program, if movements are not done with proper technique, they can lead to injury. So while you may look that this program and think, “This looks so easy,” remember that your nervous system can be fried quickly in the beginning. Take your time and use the required tension and technique. : I highly recommend stretching your wrists, ankles, and hips before and after all bodyweight tension/strength work.

Bodyweight Training Program Monday

Wednesday

Friday

(Medium 8 RM)

(Light 10RM)

(Heavy 3-5 RM)

Hanging Leg Raise Lowers x5 Rest and repeat x 3

Each rep begins at the top with a slow lower to the L position.

Flexed Arm Hang for time Hollow Hang for time Rest and repeat x 3

Track progress, and increase time when these become easy.

OAPU or OAOL Push-ups x 2R/L Hanging Leg Raise x 1 Rest and repeat x 5

Each push-up will be at the level appropriate for your current strength.


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SLDL x 8R/L Pistol x 5R/L OAPU/ OAOL PU x 8R/L Rest and repeat x 3 Rest and repeat x 3

Each SLDL should be slow Each rep you begin seated

and controlled to gain

completely relaxed, then

balance and strength. If

with a tension breath “ZIP

easy, close your eyes. Each

UP” and stand.

push-up should be slow and controlled technique.

Pistol Lowers x 3R/L Pull-ups x 1-3 Rest and repeat x 4

Each pistol, slowly lower to appropriate level without falling through or resting on the surface. If pull-ups are easy, try keeping your legs in an L-sit to maintain/build core strength.

OAPU x 5R/L Hollow Rockers x 20 Pull-up or Chin-up x 3-5

Grip work: OA or OAPL Plank :15R/L

Rest and repeat x 3

Chin-ups, Alternate Grips Pull-ups, Towel Hangs, etc. Rest and repeat x 3 for time. X 3

Select appropriate box height or wall for your pushup strength. If you cannot

Increase your plank time as Increase the time you hold

you get stronger. Remember

currently do pull-ups/chin- each week. Track your ups, add in exed arm hangs progress.

it is important to not

until you can hold for 30-45

lacking (sagging, etc.).

increase time if your form is

secs each round. Headstand hold for time x

Hollow Hold on the

3-5

Handstand holds for time

x 3-5

ground for time x 3 Increase your hold time over Increase your hold time over the weeks. Your balance will Increase your hold time over the weeks. While your increase. If you are not the weeks. Remember it is balance will improve, you comfortable upside down, important to stop if your will also be strengthening have someone spot you or lumbar spine comes off the your shoulders in do your headstand with a ground. preparation for handstand wall behind you to catch push-ups. you. I look forward to hearing your feedback once you have given this program a try ! Please post any questions to the comments below.


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Karen Smith (https://www.strongrst.com/author/karen-smith/) (https://www.strongrst.com/author/karen-smith/)

Chief SFB, Master SFG Karen Smith is Chief SFB instructor, a Master SFG instructor, and the fourth woman to claim the Iron Maiden


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title. She has been personal training students of all tness levels from beginners to elite US military forces since 2000. Karen specializes in kettlebell and bodyweight strength training. She is a certied SFG, SFB, FMS, and Battling Ropes instructor. Karen currently resides in Dallas where she is available for private and group sessions. She is also available worldwide for distance coaching and program design. She travels regularly instructing workshops and StrongFirst Courses and Certications. She can be reached at [email protected] or at her blog, Coach Karen Smith. (http://coachkarensmith.com/) (mailto:[email protected])

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 PROGRAM (HTTPS://WWW.STRONGFIRST.COM/TAG/PROGRAM/)

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An Outlier on the Normal Kettlebell Curve

How Being Coachable Helped Me Tame the Beast

(https://www.strongrst.com/an-outlier-on-the-normal-kettlebell-curve/)

42 thoughts on “Surprise Yourself With Strength on This Bodyweight Training Plan” Sami says:

January 18, 2018 at 11:37 pm (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment226354) What is medium 8 RM light 10 RM ? Reply

Maxence Renaud says:

January 4, 2018 at 10:36 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment225441) Hi, what is the OAPL Plank? Thank you. Reply

nikki shlosser (http://www.strongrst.com) says:

January 9, 2018 at 10:30 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment225721)


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One-arm plank Reply

Karen Smith (http://coachkarensmith.com/) says:

January 9, 2018 at 10:47 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment225722) oops – sorry you guys that is a typo.. OAPU is one arm push up OAOLPU is one arm/one leg puhsup and this should say OA or OAOL Plank Reply

chris says:

August 30, 2017 at 12:40 pm (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment214154) Why are there more reps for the OAPU on the medium day than the light day? Reply

Maine-ah KB says:

September 15, 2017 at 11:27 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment215231) The change in elivation. So if you keep the elivation the same then do more on your medium day. Reply


September 22, 2017 at 11:17 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment215855) example: Medium day might be a chair height with 5/5 reps because the elevation is harder than say a desk or counter top on light day so more reps on a easier elevation. Another way to wave the load could be: A. Do same reps each day at different elevation B. Do different reps each day with same elevation. However for this program I gave you a wave in the intensity and volume. Hope that helps Reply

Susann (http://bodyweight-workout.com/en) says:

July 17, 2016 at 4:38 pm (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-193569) Hi Karen, i like your article about your bodyweight training experiences and your workout example. I want to build up strength with bodyweight routines too and Í’m excited to the progress. Thanks Susann Reply https://www.strongfirst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/

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marco says:

June 3, 2016 at 6:59 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-192229) Hi Karen, I will attend the SFB next december in Italy. I am already able to do full handstand PU, do you think I have use them on Friday? Thanks, mr Reply


September 22, 2017 at 11:19 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment215856) Yes – I selected the easier progression for this article but they can all be modied depending on your strength level. So if you have HSPU then you replace the handstand holds. Reply

Mark Gast says:

February28, 2016 at 8:33 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment187872) Hi Karen, I have a squat question. While I can get into a deep squat, my chest rounds forward and I am not able to raise my arms straight over my head from this position. This came to my attention when I was the subject of an FMS. Should I work on changing this during as I try to do a pistol squat? If so, do you have any recommendations for me? I have completed the SF Body Weight course as well as the KB Course and I’m currently working toward becoming an RYT. Reply


September 22, 2017 at 11:22 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment215857) So sorry for the late reply as for some reason it did not notify me of the comments. For squat you would need to have a at back and no rounding in your spine, so I would work to improve your tspine and shoulder mobility. As for pistols as at back is not required as some spine exion is needed so you should be able to proceed with the progressions But I would still work your mobility/exibility to improve all other areas that it is needed. Reply

Sandra Costello says:

February12, 2016 at 6:22 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment187280) Hi Karen – I’ve been using this workout as my template for training for the Boston cert this April/May. In regards to the OAPU – I’m still working towards lowering to the ground (especially on my left side). Regarding your recent Panche pushup video…is it best to elevate the one arm or work the panche pushup to the ground. I’ve found that to be a helpful regression. Also, I’m really starting to feel the benets of greasing the groove. I was getting a bit discouraged, but kept pressing on and now the movement is starting to come together! Reply

Mateusz says:

February1, 2016 at 2:34 pm (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment186865) https://www.strongfirst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/

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Should I match 8 RM 10 RM and 3-5 RM for my experience and progression level? For exemple on light days pull up with my bodyweight or stay at the hang? Reply


September 22, 2017 at 11:24 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment215858) Yes – the hang is listed for those who do not yet have a pullup, if you have pullups currently with enough volume to wave the load then do so. If not the do pullups on day, and ex hang another and even maybe weighted hangs or weighted pulls another – all dependent on your tness level/strength Reply

jon sandridge says:

January 30, 2016 at 7:43 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment186775) Thanks for the article. In 2004 I was struggling to press my 32 kg bell and ended up really burning myself out. I spent four weeks following the naked warrior at a low volume… One to three sets of each exercise and never close to failure. When I returned to the kettlebells I was amazed that my ability to generate tension had improved so much. Thanks for the reminder. Reply

Chad says:

January 23, 2016 at 12:06 pm (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment186450) I seem to have exibility problems with the leg raises and pistols ( I can’t keep my legs straight when doing leg raises and when doing pistol squats my heel tends to raise before I even reach parallel) any suggestions/ specic stretches I should try? Reply


September 22, 2017 at 11:28 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment215859) I would work your ankle mobility and check the pistol article that I have published here also. Reply

Benjamin says:

January 12, 2016 at 1:36 pm (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment185844) Ok quite a few questions on my part. I’m just starting this and everything is very challenging for me. I did go to a bodyweight workshop with an SFB in my area, so I did learn the proper tension techniques and regressions for the exercices. I just am not sure how to go about the light/medium/heavy considering I’m at the easiest regression on most exercises. For pistols: on medium day I do only concentric portion only? Start on bench zip up stand and lower on two legs and repeat? on heavy days I do eccentric only? Then stand up on two legs (close squat)? For OAPU: I can only do them on a wall with good tension, when I go on a table or so I can’t keep good form so I do those on heavy day, what do I do on medium and light days? One arm planks? Regular push-ups with hands together? https://www.strongfirst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/

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For pull-up/chin-up: I can only do one chin-up and that’s on a good day so do I only do exed arm hangs? Or hollow holds on light/medium days and exed on heavy days? For the HLR: I can bring legs to L position and no higher. I do them on the oor with back propped up to get stronger on the 2nd half of the lift. How do I do those for light/medium/heavy? Thanks for the help. Reply

Karen Smith (http://Www.coachkarensmith.com) says:

January 18, 2016 at 6:54 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment186174) Pistol: light day, lower to an elevation without sitting and stand back up, over time go lower. Medium day: sit relaxed on an elevation and zip up and stand. Heavy day: use a kb and lower on two legs(feet together/knees togther) try to expend one leg at the bottom and then the other. Then stand back uo on both legs. OAPU- light day: OAOL plank, medium day: OAPU on wall, heavy day: singles on the counter top Pull up- light day:hollow hangs, medium day: exed hangs, heavy day: one chin. Increase as you get stronger HLR- light day: knee raises, medium day: raise to L, heavy day: curl up to bar and work slow negatives from the too down. Hope that helps. There are many options to wave the load. Reply

lamar (http://www.nwcrosst.com) says:

December 19, 2015 at 10:13 pm (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment184762) Great article. I will start this program this week and provide feedback as I go through it. Thank you Reply


January 18, 2016 at 6:45 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment186173) Look forward to hearing your feedback. Reply

john says:

December 16, 2015 at 9:29 pm (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment184657) Hey so what are the odds that S1 will release a bodyweight training plan, and expand on Naked Warrior? For ex. Naked Warrior doesn’t mention front levers though I believe it is now a part of S1. Reply

Steve says:


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December 11, 2015 at 7:36 pm (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment184365) So the SLDL are just body weight? Does S1 have a video for those? I’m picturing myself touching my toes at the bottom…? Also, it is Friday night, why am I reading articles about pull-ups. Oh well, cheers! Reply

Doug says:

December 13, 2015 at 5:35 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment184452) https://www.youtube.com/watch?v=g27sjmFEGHM (https://www.youtube.com/watch?v=g27sjmFEGHM) I wouldn’t worry so much about touching your toes as I would with maintaining a neutral spine and stability in the core and hips to resist rotation. Reply


January 18, 2016 at 6:44 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment186172) Yes the SLDL in the article is BW. The ideas is to work then slowly and maintain proper form. Neutral spine, hips level with oor and work your balance. If just too easy then try them with the eyes closed.  Reply

Greensoup says:

December 4, 2015 at 11:40 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment183949) Thanks for posting a bodyweight program. It’s nice to see on this site. I have a question on the part with isometrics. Every time I try to just increase the hold time it works for a few weeks. Then I end up hitting a wall and my hold time DECREASES, which is not cool. Why does this happen and what can I do to stop that? Reply


January 18, 2016 at 6:41 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment186171) It really depends. What holds, how long, how often and what other skills are you working? As I mention in another post, BW practice requires full body tension and is more neuralogiclly fatiuging, which can quickly put you into an over training state. The is one reason it is important to wave the load and include rest days if you are working advanced BW skills. Reply

Greensoup says:

January 20, 2016 at 2:47 pm (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment186276) I understand it now. I regressed on exercises when I was working on 7 skills (5 gymnastic isometrics, 2 dynamic) with two sets a day for each, each done ve times a week without much waviness. For time management it was a great to do a lot of different things almost spread like GTG whenever I had a second in the morning and evening. But from your comments I can see exactly why it failed on delivering gains. Thank you for answering.


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Reply

James O. says:

December 1, 2015 at 7:28 pm (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment183783) This is great. I have two questions. 1: What are OAOL push-ups? 2: I’m not sure how to understand the rep max reference next to the light, medium, and heavy references. How does that tie in? Thanks, Karen. Reply

aciampa says:

December 2, 2015 at 5:12 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment183814) James, OAOL = one arm/one leg Karen can chime in about the RM range, but as I understand it, for BW work, it is chosing those leverages/movements for an adjustment to intensity based on your current strength in a particular movement. Great article Karen! BW work is very underappreciated, and you do a fantastic job communicating, teaching, and deconstructing this material. Reply

James O. says:

December 3, 2015 at 2:48 pm (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment183903) Got it. Thanks, Al. Reply

Karen (http://Www.coachkarensmith.com) says:

January 18, 2016 at 6:33 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment186168) Hello – Yes, Al was correct in that the RM helps you to determine the elevation or progression for a light/medium/heavy day. This allows for great strength gains and helps dial in technique vs going to the MaX each session. Reply

Yaroslav says:

December 1, 2015 at 10:45 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment183766) Great article, coach Karen! A brilliant illustration to the principle of the interchangeability of training implements. Bodyweight powerlifts can not only successfully substitute weights for some period of time, but build a decent level of strength by itself, moreover, increased body awareness is always a good bonus. https://www.strongfirst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/

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I want to drop kettlebells for a month or a month and a half. Thus, I was wondering, how to modify the template according to one’s training level (doing HSPU instead of HS hold, archer or assisted OA pull-up instead of regular ones and so on) and what about mixing in some conditioning work, maybe burpees, sprints or bodyweight basics circuits on the days free from strength training or on the top of those (a month without working lungs and heart seems to long)? Thank you in advance. Reply

Nick Domich says:

December 1, 2015 at 2:41 pm (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment183773) You can adapt it to account for your RM for light/medium/heavy days. If you can do 10 archer pull ups do them on the light day. If your RM is 3-5 do them on the heavy day. Reply

Yaroslav says:

December 2, 2015 at 6:44 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment183824) Thanks for the response, Nick. This morning I got started with the program. May I ask you and other athletes about how to include conditioning work into this template? Reply

Nick Domich says:

December 2, 2015 at 9:56 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-trainingplan/#comment-183837) Running, hiking, swimming, cycling, jumping rope, swinging kettlebells…the list goes on. Burpees and bodyweight circuits are in the same general area as the program. For conditioning get outside and do something different. Reply


January 18, 2016 at 6:37 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment186170) As for adding in your conditioning, there are many options. I would recommend you do them at the end of your sessions as a nisher and keep your rest days, rest days. BW takes more tension and neural drive which can be very fatiging so rest days are important especially the more advanced the skills. Reply

Mike (http://Www.rawtnesspersonaltraining.com) says:

December 1, 2015 at 9:59 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment183763) What is a body weight SL DL. Is it different than doing it with kettlebells so it is more challenging? Reply


13/19

27/04/2018


Nick Domich says:

December 1, 2015 at 2:37 pm (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment183771) SLDL = single leg dead lift Reply

Nic MJ says:

December 1, 2015 at 11:41 pm (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment183802) Fantastic piece Coach Karen – thank you. Please bring the SFB Bodyweight Instructor Certication to Australia! I’ll be there 100% when SF does so. Reply


January 18, 2016 at 6:34 am (https://www.strongrst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment186169) Thank you! I am sure we will be back to Australia in 2017 for SFB. Reply

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