PDF Archive

Easily share your PDF documents with your contacts, on the Web and Social Networks.

Share a file Manage my documents Convert Recover PDF Search Help Contact



ditch the gym .pdf


Original filename: ditch_the_gym.pdf

This PDF 1.4 document has been generated by Writer / LibreOffice 4.2, and has been sent on pdf-archive.com on 08/06/2016 at 18:27, from IP address 216.218.x.x. The current document download page has been viewed 314 times.
File size: 43 KB (3 pages).
Privacy: public file




Download original PDF file









Document preview


Ditch the gym – build strength and muscle with your own bodyweight!
Owen Johnston - owen@strengthcalisthenics.com
Before joining a gym or buying expensive exercise equipment, look at what
you already have available to you in your neighborhood. With creativity, just your
own bodyweight, and the right training progressions, you can get in a
challenging workout any place. You can train in your own home, yard, or a local
park.
Bodyweight training ranges from very easy to very challenging, depending
on how you change the leverage and position of the exercise. There is potentially
an endless number of exercises you can perform, without needing any
specialized equipment. Calisthenics, also known as bodyweight training, is very
minimalist. You need nothing beyond a bar, a wall, a walkway or porch, and a
table, which can be readily found in your environment. If a pullup bar isn’t
readily available to you, think outside the box. Playground equipment, low sturdy
tree branches, hand rails on walkways, and even a door may suffice.
Progression with weight training is simple; add weight to the bar as you
get stronger. With bodyweight training, you have to change the exercise itself to
make it easier or harder. A well designed bodyweight training progression will
gradually go from easy exercises to very hard.
Take a deload week when needed to allow your body to recover and
rebuild. You can use one or more deload protocols or just take an “active rest”
week. In either case, focus on mobility work and therapeutic modalities.
Deload protocols include but are not necessarily limited to:
Less volume (sets / reps), less frequency (training days per week), less
intensity (regressions of any kind), less variety (less exercises)
Active rest:
Ideas include but are not limited to pickup games of your favorite athletic
sport, taking a Yoga class, getting in some light walking, and yard work or
household chores.
On the next page are a few bodyweight only workouts. If you want to learn
the progressions and exercises, get in touch with me to set up a class.
E-mail - owen@strengthcalisthenics.com
Skype – owenjohnston1977
Progression videos and information on my qualifications are on my website:
www.strengthcalisthenics.com
For my free guide with even more bodyweight only workouts, as well as
plenty more training tactics, visit – http://tiny.cc/workoutpdf
I have recorded a number of “Ditch the Gym” videos. Short link to the
playlist with these videos – http://tiny.cc/ditchthegym
A list of the exercises performed in the videos is on the third page.

Owen Johnston – www.strengthcalisthenics.com
Strength training programs
Always warm up and stretch for at least 5 minutes before a workout.
Beginner bodyweight strength training program
Build up to performing this workout three times per week.
(Mon/Wed/Fri or Tues/Thurs/Sat.)
Workout
Squat progression:
Vertical pullup progression:
Pushup progression:
Bridge hold progression:
Midsection hold progression:

Build up to
2-3 sets of 6-10 reps
2-3 sets of 4-8 reps
2-3 sets of 6-10 reps
2-3 sets of 10-15 seconds
2-3 sets of 10-15 seconds

Intermediate bodyweight strength training program
Build up to performing this program three times per week, and a rest day.
Day 1
Squat progression:
Vertical pullup progression:
Handstand pushup progression:
Midsection hold progression:
Day 2
Pushup progression:
Australian pullup progression:
Bridge hold progression:
Lower body plyometrics:

Build up to
3-4 sets of 3-5 reps
3-4 sets of 3-5 reps
3-4 sets of 3-5 reps
3-5 sets of 10-15 seconds
Build up to
3-4 sets of 4-6 reps
3-4 sets of 4-8 reps
3-5 sets of 10-15
5 sets of 3-5

Advanced bodyweight strength training program
Build up to performing this program twice each week, and a rest day.
Day 1
Back lever progression:
Pushup progression:
Vertical pullup progression:
Midsection hold progression:
Day 2
Handstand pushup progression:
Australian pullup progression:
Front lever progression:
Upper body mobility work:
Day 3
Squat progression:
Muscleups or dips:
Lower body plyometrics:
Mobility work:

Build up to
4-5 sets of 3-5 short holds
4-5 sets of 3-5 reps
4-5 sets of 3-5 reps
5 sets of 5-10 seconds
Build up to
4-5 sets of 2-4 reps
4-5 sets of 6-8 reps
4-5 sets of 8-10 short holds
5-10 minutes
Build up to
4-5 sets of 3-5
4-5 sets (various)
4-5 sets of 3-5
5-10 minutes
2

Owen Johnston – www.strengthcalisthenics.com
YouTube Videos – Short URLs and list of exercises
Short link to the playlist with these videos - http://tiny.cc/ditchthegym
Exercises performed:
Ditch The Gym, Part 1 Incline pushups – early exercise in the pushup progression
Decline pushups – intermediate exercise in the handstand pushups progression
Straight dips – early exercise in the dipping progression
Bodyweight triceps extensions
Horizontal pulls (aka Australian pullups, bodyweight rows, and inverted rows)
Archer Australian pullups, Horizontal bar dips, Perpendicular dips (V-bar dips)
Ditch The Gym, Part 2 Wall walking (advanced exercise in the bridging progression)
Stomach facing handstand pushups
Ditch The Gym, Part 3 Solid rollover (advanced leg raise progression exercise)
Pullups, “Round the world” pullups
Hanging frog raises, full range of motion hanging leg raises
Inverted front hang (early front lever progression exercise)
Transition to tuck back lever and back up as a movement
Exercises using benches Jowett pushups, full pike handstand pushups (full range of motion), parallel dips,
feet elevated straight dips, elevated straight dips, hip thrusts, and one leg hip
thrusts.
Dragon flag progression seated knee tucks, flat knee raises, flat bent leg raises, flat frog raises, flat
straight leg raises, shoulderstand squat to shoulderstand and slow dragon flag
negative, kick up to shoulderstand and slow dragon flag negative, tuck dragon
flag with slow dragon flag negative, dragon flag with slow negative and short
isometric hold.

3


ditch_the_gym.pdf - page 1/3
ditch_the_gym.pdf - page 2/3
ditch_the_gym.pdf - page 3/3

Related documents


ditch the gym
street workouts
calisthenics progressions
calisthenics exercises benches
calisthenics program design advanced
strength training guide


Related keywords