Bodyweight training: Back to Basics

No heavy deadlifts, squats, bench presses etc for a few weeks.

Why?

I’m running an experiment. I’ve been doing some form of heavy weight training for 5 years now.

Yet ,I feel I still haven’t mastered my bodyweight yet. I will get more into this later.

I got to a 585 pound deadlift at my best, 500 pound squat and 300 pound bench press .

I am proud of these numbers for me.

They are those that have achieved much more  but it took me time and patience to get these and it taught me a lot.

But there was something that went in the process.

My joints were telling me to take a break. Knees, hips, and back have all had some form of injury at some point.

I think a new approach is needed for a while. I need to master my bodyweight first.

I have been doing a lot of reading and have read a few books on calisthenics, such as combat conditioning by Matt Furey and Convict Conditioning by Paul Wade.

These books have re-emphasised the fact to me that I am still fairly amateur when it comes to using bodyweight.

So first why am I going to focus on bodyweight for now?

• It is easier on the joints.
• It is less taxing on the whole system so I can do it more.
• I have a long way to progress to get to the advanced moves , this makes me excited for the future.
• Increased stabiliser muscle strength
• Building strength and flexibility at the same time.
• The high rep movements work your cardiovascular system  as well

 

What are the basic bodyweight movements I am going to use?

• Push-ups
• Pull-ups
• Squats
• Lunges
• Back bridges
• Leg raises
• Handstand holds

I will do these moves for a few weeks and then trial attempting more advanced moves such as outlined below I outline the ones I envision I reaching soon and ones that I envision taking a year or more to achieve.

I have embedded the video links

• one arm pushup– this is likely to take a few months( I am talking the really strict version with legs really close together)
• one arm pullup ( This will likely take over a year to achieve, I will need to get to a lighter bodyweight to increase my relative strength ratio)
• one leg squat( I have achieved this before but due to poor mobility now this will likely take me a few months)
• bridge to stand– This will be difficult but a great movement to master the spinal muscles are neglected in modern strength training
• hanging leg raises– 6 + months for the hardest V sit variation
• Full handstand push up ( Not the one where the head is to the floor ,I am talking about hands elevated and to the point where your hands are in line with shoulders)
• one arm handstand pushup– not quite sure if this will be even possible but it would be a great thing to strive for.

 

So I hope this inspires some of you to try bodyweight training.

I will let you know about my progress as the weeks go on.

Thanks for stopping by,

Phil