Sup all. i wont have access to a gym for about 6 weeks and have decided to do a lot of bodyweight exercises like pushups, handstand pushups, etc. ive read mike mahlers article and checked out furrey’s website, but im wondering, does anybody have any suggestions for some kick-ass bodyweight exercises?? thanks
try pull up ladders, one minute pullups the hanging circumduction, wieghted pushups, normal flexing for timed poses is cool too, janda situps, power breathing, walking on hands, handstand pushups, squeezing tennis balls, i’ll give you more later!!
Do some sprinting, it will give you some nice legs. 1 legged squats are very difficult.
Now’s the time to think outside the box. That’s right. You don’t have access to the gym, but you can get in great shape and do things you normally don’t do. Bodyweight exercises are great. And you will get stronger with them. In fact, you can build strength endurance. And sometimes, that is more important than strength alone. I agree about trying the ladders method for your pull/chin ups. That will be a great way to build a nice back, biceps and shoulders while getting stronger. You can always do a variety of different pushups, handstand pushups, ab exercises (crunches, situps, leg raises, v-ups, side raises, etc), bodyweight squats or one-legged squats, lunges, jumping lunges or squats, bear walking, frog hopping, supermans, calf raises, etc.
In addition to that, get yourself a jump rope. They are fairly inexpensive and can go anyway. You can do a fun workout if you do one minute of rope jumping followed by 20-40 pushups. Then do another minute of rope jumping and 50-100 squats. Then another minute of rope jumping and 5-15 handstand pushups, jump rope for a minute, 10-30 v-ups (or other ab exercise). You can do something like this for 7-8 sets. Either stop there or repeat for another set or two. Also, sprinting is a great workout. I will do 5-10, 50-yard sprints and some light jogging. Mix it up. Do shorter or longer sprints. There are so many endless possibilites.
Oh yeah, when thinking outside the box, don't forget to do other things like farmers walks, pushing cars, climbing trees, throwing rocks, wheelbarrel walks, etc. You can do so many different things when not hitting the gym. Be creative, have fun, and work hard.
1)buy a keg and clean it, i think dino people do that
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have someone heavy sit on your back and squat. The east germans did that.
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Nate i think i know what you meant, but “In fact, you can build strength endurance. And sometimes, that is more important than strength alone” is an impossible statement. maybe you meant maximal strength. Strength endurance is one of the three cateogorical manifestations of strength. So how can one specific form of strength be more important than all the form of strength?
I like to mix in Burpees, One-legged Squats, Star Jumps & Glute Hams (natural). Perform as a complex, one after another.
In faith,
Coach Davies
By strength endurance, I’m referring to the fact that having a good deal of strength and having the endurance to go with it can be important for certain sports or tasks. For example, the military, SWAT, etc, require that you can do more than 20 pullups. Having good strength endurance will help with this. Sure, some guys are big and strong, but they fail at a certain number of reps (even if they can add weight). So for them, they don’t have the strength endurance necessary to complete the task at hand. I was referring to the fact that you have to train for your sport or particular activity. And in some cases, strength endurance is more important than relative or absolute strength. Not to say that one is more important than the other, it just depends on what you are training for or hope to accomplish.
what are star jumps? and thanks for takin the time to answer questions on this forum
Star Jumps - basic exercise, start in low squat position, hands at feet/heels, jump up spreading arms and legs as wide as possible. Fall right back into start position and repeat. Within level 3 of my standard training program (which starts in week 17), athletes will perform this within the GPP component. Sets last 30 seconds with 10 - 12 star jumps usually performed.
In faith,
Coach Davies
thanks coach…have u written any books or other web articles, i tried goin to thedaviesgroup.com but all there is, was a picture
Irontank-hey someone else asked me about books I have written. Thanks for the interest. I have written a huge amount of training journals that go over 12 years of individualized protocols - A lot of stuff and I mean a HUGE library. But I think I need to re-inforce something - I am a coach, pure & simple - I don’t evaluate my business based upon a financial statement but my clients, my athletes, my boys - success and respect. Does that help - you’ve got questions JUST ASK. I don’t know if I can always give you the answer you need but nothing is going to stop the old coach from trying - nothing!
In faith, Coach Davies