PROGRESSIVE BODYWEIGHT TRAINING:
Accumulative and
Regressive Techniques
Presented by:
Mike Fitch,
Creator of Animal Flow &
President of Global Bodyweight Training
AFPA October 2014
Progressive Bodyweight Training
Bodyweight Training:
Newest fitness trend?
Or oldest exercise
method?
Progressive Bodyweight Training
What is Bodyweight Training?
Regular weight training LOADS the
movement with external weight
Bodyweight training replaces all
the external load with BODY
LOADED exercise. Your body itself
becomes the weight.
Progressive Bodyweight Training
Common Exercise Variables
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Sets (increase for total volume of workout)
Reps (increase/decrease with goals)
Tempo (adjust to elicit more muscular
endurance or power performance)
Rest (alter to match the rest of the sets)
Intensity (or amount of weight)
We manipulate these variables to achieve specific goals.
Progressive Bodyweight Training
Bodyweight Training Variables
The INTENSITY or load (our bodyweight) is now
constant.
To increase the CHALLENGE, we can:
 Increase % of body load
 Alter the resistance arm
 Add complexity
 Create asymetrical load
Progressive Bodyweight Training
Bodyweight Variables: % OF BODY LOAD
To change the % of body
load, we can:
manipulate our position
in space
Progressive Bodyweight Training
Bodyweight Variables: ALTER RESISTANCE ARM
To change the leverage of the muscles in relation
to the resistance:
 Increase (or decrease) the length of the
resistance arm
 Will increase or decrease
the body load
Progressive Bodyweight Training
Bodyweight Variables: ADD COMPLEXITY
Last variable for overall
progression of a bodyweight
exercise is to add complexity:
 Introduce a balance or
stability component
 Added movement
 Tempo change
Progressive Bodyweight Training
Bodyweight Variables:
CREATE ASYMETRICAL LOAD
To increase the challenge we
can shift the bodyweight,
loading one limb more than the
other.
Progressive Bodyweight Training
What is a BODYWEIGHT ATHLETE?
 Self-mastery
 Skills Practice
No longer interested in simply lifting more weight, the new breed
of Bodyweight Athlete pushes their own boundaries to achieve
feats of strength, balance, and skill
Progressive Bodyweight Training
Just your own body and gravity
(exercise gimicks have always been a part of the fitness industry!)
Progressive Bodyweight Training
Pinnacle Exercises (Dynamic)
Single-Arm Push-Up
Handstand
Push-Up
Single-Arm
Chin-Up
Muscle Up
Pistol Squat
Progressive Bodyweight Training
Pinnacle Exercises (Static)
Planche
Lever (Back)
Human Flag
Hand Balance
Progressive Bodyweight Training
How do we get to the Pinnacle Exercises?
SKILL:
“competent excellence in performance;
expertness; dexterity”
HIGHER NEURAL LOAD:
requires increased levels of motor control at
the conscious and reflexive level
Progressive Bodyweight Training
Example: The Handstand Push-Up
An incredible amount of internal communication
and tension is required within your body to make
this happen
Formula to learn the skill:
MAXIMAL STRENGTH
+
BALANCE/STABILITY
+
COORDINATION
Progressive Bodyweight Training
SKILLS BUILDING
 Maximal Strength (motor unit recruitment)
 Balance/Stability (proprioception)
 Coordination (neuromuscular efficiency
combining all of the above)
 Improve our “skillfulness”
 Higher neural load
Progressive Bodyweight Training
Sample Progression: The Handstand Push-Up
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Hands-Elevated Pike Push-Up
Floor Pike Push-Up
90-Degree Pike Push-Up
Wall-Assisted Handstand Push-Up
Suspension Assisted Handstand Push-Up
PINNACLE: Freestanding Handstand Push-Up
Progressive Bodyweight Training
ACCUMULATIVE / REGRESSIVE TRAINING
How do we work toward building those skills and
neural adaptations?
 ACCUMULATIVE is the practice
 REGRESSIVE is the goal specific conditioning
Progressive Bodyweight Training
ACCUMULATIVE / REGRESSIVE TRAINING
Begin with the THRESHOLD ASSESSMENT:
Using gradual progressive overload to find
someone’s Bodyweight Threshold (at what
point they begin to break down or compensate)
Progressive Bodyweight Training
ACCUMULATIVE / REGRESSIVE TRAINING
Implement REGRESSIVE SKILLS TRAINING
Use rep ranges similar to “drop sets” in resistance
training:
REP RANGE Chart
Strength:
Strength/Hypertrophy:
Endurance:
1-6
6-12
12-20 (up to 50)
Progressive Bodyweight Training
Learn more about bodyweight training:
www.GlobalBodyweightTraining.com
email: Mike@GlobalBodyweightTraining.com
Interested in progressing your Hand Balancing?
Use code AFPAGRAVITY to save $25 off GBT’s video:
Hand Balancing for the Bodyweight Athlete
(at the website above)