Bodyweight Warrior Bodyweight training for a Lean and Mean physique During this time of lockdown, I’ve dived into studying bodyweight training (calisthenics) and using it as my primary form of training. I’ve also been undergoing a serious training intensive in Muay Thai, and I’ve been able to study the daily training of these incredible fighters. The major principle that has stood out to me has been the SIMPLICITY of the training. These men get into fighting shape doing very very few actual strength training exercises. After many weeks of observation, I wanted to experiment and run a “test” on whether an ultra simple calisthenics routine would effectively build size and strength and “fighting muscle”. This is an experimental program, but one that I think would yield superlative results. Bodyweight training is the easiest and most simple way to get strong, lean and athletic. It builds foundational motor skills, it teaches you how to train yourself and have body awareness, and it builds strength and muscle that transfers over to ANY kind of physical activity that you do. Relative bodyweight strength (how strong you are at basic BW exercises) is the most direct indicator that you’ve built muscle, strength, and improved bodycomposition. Historically as well, every kind of Warrior class in history did “bodyweight” training. Calisthenics have existed since the dawn of time, and depictions of athletes doing bodyweight training exist in artwork in from Ancient Greece, are described in historical records from Ancient Sparta, are in training manuals for Knights from Medieval Europe, and all the way up to present day. Every armed forces in the world uses calisthenics, and physical fitness tests of movements, usually pushups and pullups and situps, these are standard in both the military and law enforcement The Bodyweight Warrior Program is grounded in this historical proof The program is to be for 8-12 weeks, and you will be training 4 days weekly. These workouts are very short, consisting of only THREE exercises Pushups Pullups/Chinups Squats (bodyweight squats) It is a SIMPLE program obviously. This program is designed for you to be able to other activities (like learning how to box for example), and it will not excessively tire you out and interfere at all with your energy levels or recovery. As simple as this program is, its not without intelligence. Bodyweight training is often haphazard and overlooks the reality that bodyweight training can be PROGRAMMED and PLANNED, just as you would do with conventional training that uses free weights. The program still follows progressive overload, alternating levels of intensity, and you will GROW from it Major Benefits of Bodyweight Training 1. It’s the most direct way to build muscle. Having muscular motor control over your own skeleton is the foundation of athleticism. If you are bad at bodyweight movements, you are not athletic, period. 2. It develops kinesthetic awareness-also called special awareness. Mastering your bodyweight with basic movement develops bodily intuition and makes any other physical activity you do easier. 3. It gives you the strength and muscle base for external loads-Getting strong at bodyweight movements gets you stronger at lifting weights, and vice versa. If you can do both, then do both. 4. Exercises can be done almost anywhere-Free weights require a gym of some kind, and machines take up space. With your body though, you are your own machine, and equipment you need is very spartan. Pullup and dip bars take up very little space, a suspension trainer or rings can be kept in a bag, and a weight vest is easily stored as well. Bodyweight training requires very little space to get done 5. Results come FAST-Bodyweight exercises can noticeably improve week to week, as the body adapts to them quickly, and this makes training them very encouraging for new trainees. Equipment you will NEED for this program: You will need only TWO things for program ● A pullup bar ● A weighted vest, or a sturdy back you can add weight to and wear THAT IS IT. You need those two things. Even if you dont have a weight vest, if you have some small weight plates, some 10lb bags of rice or beans, you can do the program. These two things are non negotiable. That is ALL you will need. Please do not contact me asking how to do the program without using ANY of the above. All of the above equipment can be obtained for very cheap, or even be MADE yourself. The Bodyweight Warrior Program Day 1-Workout APushups Chinups/Pullups Bodyweight squats or Hindu Squats Perform for 3-6 sets of each for maximum reps (if you can do A LOT of squats, cap them at 50 per set) Each exercise can be done one at a time, or you can do them as a circuit Day 2-Rest Day Day 3-Workout BPushups Chinups/Pullups Bodyweight squats or Hindu Squats Add a weight vest/backup of up to 10% of bodyweight (20lbs if you are 200lbs for example) If you can only add 5lbs or 10lbs, then start there. Same setup 3-6 sets of each exercise for maximum reps Day 4-Rest day Day 5-Repeat the workout A from Day 1 Day 6-Rest day Day 7-Repeat workout B from Day 2 This schedule DOES NOT CHANGE This is highly spartan, but it should yield very pleasing results in muscle growth. Within a few weeks time, you’ll have a very high level of relative bodyweight strength. FAQS What Kind of Pushups? Your pushups should be NARROW or moderate grip pushups. They should be performed with the elbows tucked, feet together, and with a full range of motion Should I do Pullups or Chinups? I suggest alternating between the two. You want to be equally strong at both How Should I perform the Bodyweight Squats? These DO NOT need to be ass to grass squats, in fact its better if they are not. They should be thighs to parallel (or even slightly above parallel), and keep your arms crossed at the shoulders. Feet should point forward, and be approximately shoulder width apart. How Many reps per set? And How many sets exactly? You should do each exercise for at least 3 sets, and you can do up to 6. You can expect more muscle growth with the increased volume, but regulate based on your energy levels. All sets should be taken to positive failure in regards to reps. The exception to this is the squats. Cap those at a maximum of 50 per set How long should I rest? 1-2 minutes. I cannot imagine anyone requiring more than that. These workouts are short and should not take that long to perform. What about AB Training??? This is as simple as it gets. Train abs after you’ve done the main workout. Simply pick a movement, and do 4 sets of 8-15 reps of that movement. For bodyweight movements, you can double the reps if you feel it is warranted. Upper Abdominal Exercises Stability ball crunches Bosu crunches Incline Sit-ups Pulldown crunches Ab wheel Lower Abdominal Exercises Lying leg raises Hanging leg raises Flutter kicks Reverse crunches Stability ball or suspension trainer Pikes Oblique Exercises Machine Crunches Bicycle Crunch Oblique Cable twists Pallof Presses Landmine rotations Side crunches Cardiovascular Conditioning The cardiovascular workouts on this program are as basic and effective as the training Option 1-Short Run (2 miles-4 miles) On the days you dont do the bodyweight workouts, you are going to run or walk 2 miles, at whatever pace you are capable of sustaining for that 2 miles. If you are already fit and able to run easily, you can increase this distance to 3 or 4 miles. If not, simply stick with the 2 miles. For this 2 mile, you will be working on your aerobic conditioning. That means you MUST monitor your heart rate, and stay within the AEROBIC zone for the entirety of the run. Over time, as your aerobic capacity increases, so will your running speed. Option 2-Hill Sprints or Regular Sprints If you have access to a suitable hill, do hill sprints. If not, regular sprints on flat ground can be done IF you feel comfortable sprinting. If You Are Able to Do Hill Sprints…. Obviously, this is determined by the geography of where you live. Ideally you want something that would take a full 20-60 seconds to run up at about full speed. If you find a massive hill that is reasonably steep, awesome. You need something tall enough and sloped enough that it represents a real challenge relative to your capabilities. To get started, do NOT go directly into sprinting. If you have not sprinted since high school, then your body is completely unaccustomed to full body power movement. You need to work your way into it Start with some dynamic stretches and drills -bodyweight squats -forward lunges -leg swings, front to back and side to side -bounding steps -arms swings -hops in place then proceed into some low intensity runs up the hill -jog it one time -run it one -sprint it one time, accelerating over the course of the hill The goal is NOT to run at absolute max speed, but simply practice the acceleration component and running faster After you are warmed up, then try out 5-6 sprints. These should be running almost as fast as you can up the hill. These can be anywhere from 5-15 seconds in length (about 10-50 yards) If you are REALLY deconditioned, keep them brief. Spike your heart rate, then stop. If you want a bit more challenge, try 10 seconds Walk back down the hill each time, and take full rest between sets. This is not HIIT training. The goal is speed and explosiveness, not horrendous fatigue. Over time, build up the number of sprints you do, and increase the distance. Some examples of training goals -Running up the hill and down the hill 10 times (if its the right sized hill) -Sprinting ALL the way up (if its a really steep and tall hill) -Decreasing the time it takes you to ascend the hill You have options. Set a time limit of 25 minutes max to these workouts, and get in as much quality work in that time period. A good hill workout can be 10-25 minutes long in total, and consist of anywhere from 5-20 runs or sprints Over time raise the intensity, but do not rush and try to make yourself throw up the first time out if you've never done this before If You Are Performing Regular Sprints… If someone has never sprinted before, it can be a fast way to pull a hamstring. Learning how to run must happen before attempting to sprint. Same as with the hill sprints, S tart with some dynamic stretches and drills: -bodyweight squats -forward lunges -leg swings, front to back and side to side -bounding steps -arms swings -hops in place Once you feel warmed up, then practice a “flying start”, ie, going from a walk to a jog to a run to a sprint Do this 2-3 times. Do not sprint for more than a few seconds. At this point you should be adequately warmed. The workout is as follows 10 sets of sprints, 5-10 seconds each. For most everyone but olympic sprints, this will be between 30-80 meters if you are running on a track Rest 2-3 minutes between each sprint. The goal is power, not fatigue. Please god do not wear 10 year old running shoes. Make sure your shoes fit properly. For a video of sprint mechanics, watch this video Lastly-TAKE MEASUREMENTS Test out your max pushups, chinups, and squats at the beginning of the program Record your starting bodyweight and take pictures, front and back Use these measurements as a baseline so you will know how much you are improving week to week.
