As far as bodyweight routines go, you can try this site.
I suggest reading through the first month. It gives a layout of the sets and reps. On the first Monday of every month a physical test is perform to measure improvements.
I have only performed one of these workouts. It was more difficult than I thought it would be.
It depends on how heavy you are. The strength to weight ratio isnt consistent at higher weights, and you want to be able to do 50 pullups in what is basically a cardiovascular workout. The pushups and especially the squats are much lower intensity exercises obviously… If you can do 5 sets of ten pullups in a cardiovascular circuit like you are doing, you would probably be able to do 3 sets of 15 pullups in a normal circuit. That is just alot of pullups and it would be hard for many people to get that high. I honestly think that you would have to periodize your pullups working in heavier pullups at times and then working on the higher rep sets. You have to have everything in order to be able to do this and I think it is quite a long shot to be able to work up to it with just body weight.
[quote]Shadowzz4 wrote:
It depends on how heavy you are. The strength to weight ratio isnt consistent at higher weights, and you want to be able to do 50 pullups in what is basically a cardiovascular workout. The pushups and especially the squats are much lower intensity exercises obviously… If you can do 5 sets of ten pullups in a cardiovascular circuit like you are doing, you would probably be able to do 3 sets of 15 pullups in a normal circuit. That is just alot of pullups and it would be hard for many people to get that high. I honestly think that you would have to periodize your pullups working in heavier pullups at times and then working on the higher rep sets. You have to have everything in order to be able to do this and I think it is quite a long shot to be able to work up to it with just body weight.[/quote]
I am finding this kicking my cardio butt. I did 5x5 for pull-ups yeterday. I did find the pyramid helped some, so I am going to alternate between using pyramids and doing straight circuits.
The other thing that I am seeing is that I am shedding bodyfat. Now, my diet hasn’t been clean in at least a week due to the holidays. But I am maintaining strength and weight.
bodyweightculture.com has nice stuff…alotta variations, some that i neva even thought about at all.
pavel tsatouline has good principles, rather than a variety of techniques, but u see some variation from him its usually good. One thing is greasing the groove principle, where u give yourself a goal say 100 pullups and throughout the day u try to complete those 100 pullups no matter how many sets it takes u (the work is split up throughout the day). You can change the exercise being perform each day. This greatly improve my pullups from 7 to 25 (probably more now…oh the website is www.dragondoor.com
Crossfit.com is a good program too but their program regimen consist of free weight exercises as well.
If u really wanna see bodyweight training check out gymnastics techniques, they involve alotta isometric tension (planche and iron cross) and at times both isometric and isotonic (pike press). There are also progressive exercises so u can perform the more difficult ones. Check out Coach Christopher Sommers he has an iron cross article here and gymnastic tension exercises on www.dragondoor.com, the latter to me being the most impressive. check www.drillsandskills.com for some exercises and even there forum for explanations.
Matt Furey is another bodyweight guy but i dont really like his training but he does have some exercises that i’ve used.
i think Mike Mahler had some good routines and www.rosstraining.com
oh some good equipment to assist in your bodyweight training are rings check www.ringtraining.com
[quote]Daniel Hinds wrote:
bodyweightculture.com has nice stuff…alotta variations, some that i neva even thought about at all.
pavel tsatouline has good principles, rather than a variety of techniques, but u see some variation from him its usually good. One thing is greasing the groove principle, where u give yourself a goal say 100 pullups and throughout the day u try to complete those 100 pullups no matter how many sets it takes u (the work is split up throughout the day). You can change the exercise being perform each day. This greatly improve my pullups from 7 to 25 (probably more now…oh the website is www.dragondoor.com
Crossfit.com is a good program too but their program regimen consist of free weight exercises as well.
If u really wanna see bodyweight training check out gymnastics techniques, they involve alotta isometric tension (planche and iron cross) and at times both isometric and isotonic (pike press). There are also progressive exercises so u can perform the more difficult ones. Check out Coach Christopher Sommers he has an iron cross article here and gymnastic tension exercises on www.dragondoor.com, the latter to me being the most impressive. check www.drillsandskills.com for some exercises and even there forum for explanations.
Matt Furey is another bodyweight guy but i dont really like his training but he does have some exercises that i’ve used.
i think Mike Mahler had some good routines and www.rosstraining.com
oh some good equipment to assist in your bodyweight training are rings check www.ringtraining.com[/quote]
some good points there DH. I also have checked out most of the poeple you mention there and dragondoor is definately a wealth of great info. Matt Furey i would be weary of however, as im not sure, as mentioned by a previous poster, that his recommendation of goals such as 500 hindu squats in a row etc isnt a recipe for serious joint issues.
On the topic of joint health, I swim pretty often as part of my workouts, so I am hoping that will help me prevent injuries.
At what level of volume do joint injuries start to occur.
I’m pretty sure swimming is a net neutral when it comes to joint problems. It lets you get in cardio without making things worse (unlike running), but it doesn’t actually heal up your joints, at least as far as I know.
Dragondoor would be perfect for this. Great site for military/law enforcement/rescue types.
[quote]jrk264 wrote:
I’m pretty sure swimming is a net neutral when it comes to joint problems. It lets you get in cardio without making things worse (unlike running), but it doesn’t actually heal up your joints, at least as far as I know.[/quote]
Ask anyone who has done a decent amount of swimming if they have ever had shoulder problems and the answer most likely will be yes. I dont think there are many elbow problems associated with swimming but I know there are a tremendous amount of shoulder problems.
When you think that swimming is low impact, yes it is, but there is a tremendous amount of volume of movement on joints that are not made for this type of thing. I would be careful adding in swimming because of the overuse of the shoulder joint movements.
[quote]Shadowzz4 wrote:
Ask anyone who has done a decent amount of swimming if they have ever had shoulder problems and the answer most likely will be yes. I dont think there are many elbow problems associated with swimming but I know there are a tremendous amount of shoulder problems.
When you think that swimming is low impact, yes it is, but there is a tremendous amount of volume of movement on joints that are not made for this type of thing. I would be careful adding in swimming because of the overuse of the shoulder joint movements.
[/quote]
I read about swimmer’s shoulder over at the Mayo site. It’s one of the reasons why I mix up sidestroke and breast stroke when I swim.
So what do you guys think about the best way to maintain joint health while doing high endurance workouts? I do plan to drop reps early February. But I don’t want to screw myself up now.
Cheers.