subject: Bodyweight Training For Strength and Conditioning [print this page] Bodyweight Training For Strength and Conditioning
I have read this phrase (in not so nice language) in forums across the internet on many occasions.
If you agreement with the statement above, let me ask you a few questions:
1) Can you perform pistol squats for reps. In fact, do your over-leg-curled hamstrings and weak glute med from too much two-legged work allow you to even do one?
2) Can you perform handstand push ups?
3) Can you perform single-arm push ups for reps?
4) Can you perform single arm chin ups and pull ups?
5) Can you perform single arm rows or is your over-pumped chest so tight that your shoulder blades have never made friends?
6) Can you squat 'arse to grass' or even get your buttcheeks as low as your thighs to parallel in a squat?
If you answered no to any of the above, you could easily make big gains with some killer bodyweight training!
Don't get me wrong, I agree that bodyweight only training is not enough of a stimulus in terms of variety to reach your peak in any area of training or sports
However, you can build SERIOUS amounts of strength, power and endurance with a large proportion of your training using just bodyweight.
If you see yourself as very strong but can't do any of the above, then it is highly likely you lack strength and mobility in more than one area. Essentially you may see yourself lifting big weights but you are using the wrong muscles to do so, compensating for weak areas in the process.
This does not make you more of an athlete, but less of one in my opinion.
The problem is understanding the difference between 'weight training' and 'resistance training'.
Resistance training forincreased strength requiresa stimulus that forces adaptation in the nervous system, causing changes in the efficiency with which the nervous system operates in recruiting muscle fibres during a movement.
Whether you are pushing against your bodyweight, a barbell, a kettlebell, a log or an immovable object if performing isometric training doesn't matter, as long as you reach technical failure within 1-5 repetitions.
For instance a military press is no more effective than a handstand push up in developing overhead pressing strength.
There is no one best way to perform resistance training but ALL methods should be incoporated in some shape or form in your training.
Try these bad boys on for size and see if bodyweight training really is for wimps...
Strength
4 sets of 5, 45 seconds rest after second exercise.
A1: Pistol squat
A2: Handstand push up
B1: Glute ham raise
B2: Single arm eccentric chin up (use two hands to get to the top of the movement, then release one hand and lower yourself in 3-4 seconds)
Conditioning
5 rounds as fast as possible
20 burpees
10 split jumps
20 jump pull ups
10 single arm push ups each side
Followed by...
3 rounds as fast as possible of:
24 bodyweight squats
24 reverse lunges (12 each side)
24 jump squats
24 split jumps
Try them then let me know if bodyweight training is for wimps....
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