BODY WEIGHT TRAINING

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Too many trainees and athletes are quick to overlook (and sometimes forget) about the bodyweight workout. Even so, you can become very strong when training with just your bodyweight.

Bodyweight training is all about the basics and the truth is, no matter how advanced you are, your body will always fall back on its base level of strength. Your overall bodyweight strength will always serve as the foundation and bridge to your other strengths.

When it comes to the basics of bodyweight training, you should be familiar with all of the essential movements: squats, lunges, push ups, pull ups, rows, and plank variations. You should also have the ability to climb, crawl, sprint, and jump. These are primal movements.

Obviously there are hundreds, if not thousands of different variations for each of the basic bodyweight training movements out there, but no matter what, all of them come back to being able to perform the basics.

Bodyweight training serves as your foundation and is the driver of all of your other strengths and skills. Strength tools such as kettlebells, dumbbells, barbells, and sandbags are useless without having the proper bodyweight strength and conditioning foundation.

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Bodyweight Workout Program for Strength and Conditioning: Bodyweight Standard

Duration	Frequency	Exercise Type	Intensity	Repetitions	Rest
30-40 minutes	3x per week	strength training	steady, deliberate	varies by workout	as needed

The rule of thumb I have for my clients and athletes is that they have a solid level of bodyweight strength before they go on to any external types of resistance. You should easily be able to perform the following:

1. Standing Poses – Build leg strength as well as flexibility in the hips and hamstrings.
2. 25 “Ass to Grass” Bodyweight Squats.
3. 5 Chest-to-Bar Pull Ups (any variation).
4. 25 Chest-to-Deck Push Ups
5. 25 Lunges per Leg Non-Stop.
6. 3 Handstand Push Ups OR 5 Pike Presses.
7. 20 Recline Rows.
8. 10 Hanging Knee Tucks.
9. 90 sec Basic Plank Hold.

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Basics are always important, but intensity and focus should be number one over everything else!

The Bodyweight Gauntlet features four essential movements:

1. Push Ups – any variation

2. Strict Pull Ups – all grips and variations 

3. Squats – ass to grass only!

4. Burpees  – chest to floor with a jump at the top

Perform an all out, three minute set of each exercise and keep track of all of your reps.

For a beginner, this can get brutal real quick. As a person progresses overtime, they’ll start to see the differences in strength and overall conditioning quickly.

While this may look like nothing more than a simple conditioning test, the real key to success is having a solid base of bodyweight strength to begin with. From there, it’s all about improving on this strength and increasing your efficiency of each movement over time.

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