3x a week with 2 push, and 2 pull exercises is preferable (plus skill work like handstand, and L-sit) and maybe a leg or two exercise. So 5-6 total exercises + 1-2 skills is fine.
3x a week = pullups 3 sets handstands 3 sets +1 more pull exercise l-sit 3 sets dips 3 sets +1 more push exercise + legs
Let yourself have some rest days... go do something fun
And yes, you can buy it though I don't know how long it takes to ship to australia or how much shipping costs. :x
wow that seems like a lot tbh not sure if i can do it ontop of bball. i will first try 4 or 5 exercises 3x week with bball what do you recommend for the extra pull and push exercise? because i have no idea..... something extra for shoulders preferably.
@andy thanks for that!
Lee Ssang/ Lee Shin/ Kim Jung Woo/ Kim Min Chul/Jun Tae Yang/Park Soo Ho/Lee Jung Hoon/Choi Sung Hoon/ Moon Sung Won/Park Ji Soo/ Lee Ho Joon/ Jang Min Chul/ Kim Seung Chul/SaSe/IdrA/Ret Fighting! BW4Life
eshlow United States. April 08 2012 00:00. Posts 5010
On April 07 2012 12:21 eshlow wrote: Its more optimal to do all of this in one workout.... then do it 3x per week
3x a week with 2 push, and 2 pull exercises is preferable (plus skill work like handstand, and L-sit) and maybe a leg or two exercise. So 5-6 total exercises + 1-2 skills is fine.
3x a week = pullups 3 sets handstands 3 sets +1 more pull exercise l-sit 3 sets dips 3 sets +1 more push exercise + legs
Let yourself have some rest days... go do something fun
And yes, you can buy it though I don't know how long it takes to ship to australia or how much shipping costs. :x
wow that seems like a lot tbh not sure if i can do it ontop of bball. i will first try 4 or 5 exercises 3x week with bball what do you recommend for the extra pull and push exercise? because i have no idea..... something extra for shoulders preferably.
@andy thanks for that!
It's not actually a lot because the handstand and L-sit work probably won't be significantly taxing.
If you don't want to do another exercise cut the extra push, and for the pull do some rowing variation like inverted rows or something
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength
On April 08 2012 11:56 Seth_ wrote: I can't lift for 2 weeks (or maybe once a week at most), since there's no gym around. What bodyweight exercices can I do to keep up my strength?
I have no pull-up bars or large weights. I can do some push-ups and dips for upper body, but what can I do instead of squats, DL...
how do you feel about combining body weight training and regular dumbell training? so far i have incorporated dips, pull ups, and squats into my regimen at the gym, but im not sure how and if i could add more bodyweight training..
jjhchsc2 Korea (South). April 09 2012 18:43. Posts 2390
On April 09 2012 18:39 B.I.G. wrote: how do you feel about combining body weight training and regular dumbell training? so far i have incorporated dips, pull ups, and squats into my regimen at the gym, but im not sure how and if i could add more bodyweight training..
what are your goals? what is your full workout plan?
are there any skills you would like to learn like L-sit, handstand?
Lee Ssang/ Lee Shin/ Kim Jung Woo/ Kim Min Chul/Jun Tae Yang/Park Soo Ho/Lee Jung Hoon/Choi Sung Hoon/ Moon Sung Won/Park Ji Soo/ Lee Ho Joon/ Jang Min Chul/ Kim Seung Chul/SaSe/IdrA/Ret Fighting! BW4Life
On April 09 2012 18:39 B.I.G. wrote: how do you feel about combining body weight training and regular dumbell training? so far i have incorporated dips, pull ups, and squats into my regimen at the gym, but im not sure how and if i could add more bodyweight training..
what are your goals? what is your full workout plan?
are there any skills you would like to learn like L-sit, handstand?
dips, pull ups, hand stand push up would be cool .. current regimen is working out four times a week, splitting it up in chest and triceps, shoulders and abs, biceps and back, legs and abs. however i recently picked up muay thai and some more functional strength in wrists and lower arms would be nice as well..
unknown.sam Philippines. April 09 2012 22:20. Posts 2697
Hmm... I'm hesitant to give advice since I'm pretty clueless myself, but since eshlow's pc is apparently busted, I can at least post to show you that there are people in the bodyweight thread and your post has been read :D.
Will you be training three times a week like in SS? If so, for me personally that seems pretty low volume. Though you didn't post how many reps or sets you'll be doing, so I could be wrong. You say that you're planning this routine. Does that mean you haven't been training with this yet? I saw you had a routine proposition on page 5. What was your reason behind ditching that one and coming up with this one instead? Once you've done this for a while see how you feel, and if your recovery is fine I would suggest you do handstand work on every workout and possibly l-sit as well since eshlow recommends pairing handstand with l-sit/manna work.
On April 06 2012 21:44 eshlow wrote: Are you adding this to something? Or are you alternating these from day to day?
All of this is something you can do in a single routine fairly easily.
I do recommend pairing HS with L-sit and then you can add another push.
yeah i plan on alternating the workout (A & B) like in SS while doing it 3x/week . I ditched the previous routine because i felt like i was doing too much volume. though i admit the programming was done poorly as it was the typical case of too much too soon relative to my capabilities.
EDIT: so i just read the Routine Construction section in the link you gave. you state that you want all those exercises to be done 3x a week? to be honest, i don't think i'm capable of doing those exercises for the prescribed duration (i.e. 60 secs accumulated). would it be ok to start off at 20-30 secs instead?
Last edit: 2012-04-09 22:21:13
"Thanks for the kind words, but if SS is the most interesting book you've ever read, you must have just started reading a couple of weeks ago." - Mark Rippetoe
4thHatchery Finland. April 10 2012 00:00. Posts 119
Hmm... I'm hesitant to give advice since I'm pretty clueless myself, but since eshlow's pc is apparently busted, I can at least post to show you that there are people in the bodyweight thread and your post has been read :D.
Will you be training three times a week like in SS? If so, for me personally that seems pretty low volume. Though you didn't post how many reps or sets you'll be doing, so I could be wrong. You say that you're planning this routine. Does that mean you haven't been training with this yet? I saw you had a routine proposition on page 5. What was your reason behind ditching that one and coming up with this one instead? Once you've done this for a while see how you feel, and if your recovery is fine I would suggest you do handstand work on every workout and possibly l-sit as well since eshlow recommends pairing handstand with l-sit/manna work.
yeah i plan on alternating the workout (A & B) like in SS while doing it 3x/week . I ditched the previous routine because i felt like i was doing too much volume. though i admit the programming was done poorly as it was the typical case of too much too soon relative to my capabilities.
EDIT: so i just read the Routine Construction section in the link you gave. you state that you want all those exercises to be done 3x a week? to be honest, i don't think i'm capable of doing those exercises for the prescribed duration (i.e. 60 secs accumulated). would it be ok to start off at 20-30 secs instead?
Yes that would be done three times per week. Full body 3x week for beginners is most of the time optimal, just like SS or SL with barbell training. The 60s apparently is more of a traditional guideline. If you're working at higher intensities you don't need that much total time. The volume needed would depend on your maximal hold time and of course might vary between different exercises. The routine in the link is just a sample. You could make it a bit less taxing by, for example, replacing the planche with some pushup variation and the FL with pullups/chins and it would then, I think(?), have everything you had in your split.
eshlow United States. April 10 2012 11:34. Posts 5010
Hmm... I'm hesitant to give advice since I'm pretty clueless myself, but since eshlow's pc is apparently busted, I can at least post to show you that there are people in the bodyweight thread and your post has been read :D.
Will you be training three times a week like in SS? If so, for me personally that seems pretty low volume. Though you didn't post how many reps or sets you'll be doing, so I could be wrong. You say that you're planning this routine. Does that mean you haven't been training with this yet? I saw you had a routine proposition on page 5. What was your reason behind ditching that one and coming up with this one instead? Once you've done this for a while see how you feel, and if your recovery is fine I would suggest you do handstand work on every workout and possibly l-sit as well since eshlow recommends pairing handstand with l-sit/manna work.
On April 06 2012 21:44 eshlow wrote: Are you adding this to something? Or are you alternating these from day to day?
All of this is something you can do in a single routine fairly easily.
I do recommend pairing HS with L-sit and then you can add another push.
yeah i plan on alternating the workout (A & B) like in SS while doing it 3x/week . I ditched the previous routine because i felt like i was doing too much volume. though i admit the programming was done poorly as it was the typical case of too much too soon relative to my capabilities.
EDIT: so i just read the Routine Construction section in the link you gave. you state that you want all those exercises to be done 3x a week? to be honest, i don't think i'm capable of doing those exercises for the prescribed duration (i.e. 60 secs accumulated). would it be ok to start off at 20-30 secs instead?
Yes that would be done three times per week. Full body 3x week for beginners is most of the time optimal, just like SS or SL with barbell training. The 60s apparently is more of a traditional guideline. If you're working at higher intensities you don't need that much total time. The volume needed would depend on your maximal hold time and of course might vary between different exercises. The routine in the link is just a sample. You could make it a bit less taxing by, for example, replacing the planche with some pushup variation and the FL with pullups/chins and it would then, I think(?), have everything you had in your split.
that makes sense. the starting progressions alone (i.e. tuck back lever/high tuck L-sit etc) are already very intense for me as i currently can't hold those positions for more than 10 secs.
so the new routine (3x a week - in no particular order) would look like this?
Handstand work - 3 sets of ~10-20secs L-sit work - 3 sets of ~5-10 secs pull ups - 3 sets dips - 3 sets back lever - 3 sets of ~5-10 secs push ups - 3 sets
now with the questions regarding the routine:
1. do these exercises need to be done in a certain order? my gut tells me i should avoid doing consecutive push/pull exercises so as not to tax myself too much. am i correct in my assumption?
2. how does one progress with the static holds? is it as simple as increasing the duration of the hold per set? how long should i be able to hold a particular progression before i can move on to the next?
3. i'm sure i can manage the 2 pulling exercises, but i'm worried with the pushing exercises considering the skill work (i.e. handstand/L-sit) is currently quite tiresome. thus i don't feel too confident i'll be able to put in quality work for the dips or push ups depending on which one i do last. i was thinking of doing L-sit work every other day OR alternating between push ups and dips instead.
5. say i went ahead with the 2 pushing exercises. to improve on these i would think you'd need to add reps initially and then move on to weighted dips etc. so say i started with 3x3 on both dips and push ups (9 total reps for each) and i were to add a rep to the total number of reps each workout. in 4 weeks that would be 3x6 for both pushing exercises. wouldn't that be too much volume (eventually) for my current level of fitness?
for reference (just in case): goals: back lever/handstand/L-sit height: 5'5 weight: 136lbs (62kg) chin ups bw - 8 (chest to bar) push ups bw - haven't tried dips bw - 10
Last edit: 2012-04-10 19:49:13
"Thanks for the kind words, but if SS is the most interesting book you've ever read, you must have just started reading a couple of weeks ago." - Mark Rippetoe
eshlow United States. April 10 2012 23:07. Posts 5010
1. Prioritize what you want to improve the most first... though typically more skill based balance work goes first like handstands etc
2. Increasing duration. I typically recommend holds of 60-70% of your max hold done for 3-6ish sets
3. That's fine to start with less exercises
4. No, you will be surprised how fast you progress
All these questions and more are answered more thoroughly in the book, plus a nice isometric, and eccentric chart table to help you figure out hold times and sets
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength
unknown.sam Philippines. April 21 2012 15:42. Posts 2697
i'll start off with less exercises just to be safe considering my diet and sleeping habits are far from ideal.
thanks again for all the input!
"Thanks for the kind words, but if SS is the most interesting book you've ever read, you must have just started reading a couple of weeks ago." - Mark Rippetoe
eshlow United States. April 24 2012 00:58. Posts 5010
On May 11 2012 23:20 eshlow wrote: Finally getting my butt back into gear with some solid training.
What kind of training do you actually do? Only bodyweighttraining or do you squat/dl for legs?
Focus on sprinting and parkour type stuff, DL when I have access to weights, otherwise pistos (squat/dead obviously better than bodyweight leg strength work).
Upper body is always mostly bodyweight stuff, with a focus on gymnastics and right now rock climbing.
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength
sob3k United States. May 12 2012 08:01. Posts 4657
On May 11 2012 23:20 eshlow wrote: Finally getting my butt back into gear with some solid training.
What kind of training do you actually do? Only bodyweighttraining or do you squat/dl for legs?
Focus on sprinting and parkour type stuff, DL when I have access to weights, otherwise pistos (squat/dead obviously better than bodyweight leg strength work).
Upper body is always mostly bodyweight stuff, with a focus on gymnastics and right now rock climbing.
Hey Eschlow, maybe you can help me.
The thing I'm having a hard time with is these:
Wall mantles/climb ups
I want a smooth fast climb up, but when I try it I just dont have enough pop to get over my hands correctly. I can do the skill but I the middle part is grinding and slow, because I feel like I just dont get high enough.
The thing is I feel like I should be able to do this...I can rep muscle ups on a bar no problem and very fast and smooth, I have good pulling power, I can do weighted pullups with palm out with 120+lbs of extra weight @170lbs bodyweight. But I just dont have the power to do what he does in that vid...at all.
What kind of a progression or exercises would you recommend? Since I can sort of do the them horrible grindingly, should I just try to rep them as much as possible? More muscle ups? Front lever stuff? Or am I probably just missing something techniquewise and should be able to do them?
In Hungry Hungry Hippos there are no such constraints—one can constantly attempt to collect marbles with one’s hippo, limited only by one’s hippo-levering capabilities.
eshlow United States. May 12 2012 08:52. Posts 5010
Do you have a video I can more clearly see what part you're struggling with and if you're using correct movements with your legs/arms/head etc?
You're clearly strong enough to do it well, so it's likely a technique issue with your legs or your upper body not getting the timing and direction of what you're supposed to do correctly
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength
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.. current regimen is working out four times a week, splitting it up in chest and triceps, shoulders and abs, biceps and back, legs and abs. however i recently picked up muay thai and some more functional strength in wrists and lower arms would be nice as well..
