weighted calisthenics training programs .pdf

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Weighted Calisthenics Training Programs
Authored and published by Owen Johnston
This book is part of my full guide, also available for free at my website:
www.bodyweight.biz

Owen Johnston – https://www.youtube.com/bodyweightbiz

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Owen Johnston – https://www.youtube.com/bodyweightbiz
Copyright Information
Weighted Calisthenics Training Programs
Fitness Instruction
Authored and published by Owen Johnston
© Owen Johnston, 2017. Licensed under the Attribution NonCommercial
NoDerivatives 3.0 License - http://creativecommons.org/licenses/by-nc-nd/3.0/
You are encouraged to share the book, print it out, and upload it to other sites. I want
to change the world one life at a time, and help people ditch the gym! You can build muscle
and strength with bodyweight. Work out for free anywhere! Don't buy the scams and
misinformation sold by the fitness industry.
“Every day, we change the world, but to change the world in a way that means
anything, that takes more time than most people have. It never happens all at once. It’s slow.
It’s methodical. It’s exhausting. We don’t all have the stomach for it.” - Mr. Robot
You can order a professionally printed edition of the book through Simple Print
Service. Visit the page below, upload a PDF, and follow the simple ordering process. I do not
make a single cent from orders made through this service.
www.simpleprintservice.com
About the author
I have over 10 years of teaching experience, including martial arts instruction, strength
coaching, and personal training. I have worked with many types of athletes, including
professional boxers, amateur wrestlers, karate students, and gymnasts of varying levels of
ability. Visit my site for more information, free downloads, and strength training playlists:
http://www.bodyweight.biz/

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Owen Johnston – https://www.youtube.com/bodyweightbiz

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Owen Johnston – https://www.youtube.com/bodyweightbiz
Disclaimer
This guide is intended for people of good health and physical condition. The training
methods and advice in this guide may not be for everyone. Always consult your physician
before starting a new exercise program. I am not a physician, and as such, nothing in this
guide should in any way be taken as medical advice or a substitute for medical advice. Also,
this guide should not be used to replace advice from your personal physician.
Physical activity always carries with it a risk of injury. When you practice the training
methods in this guide, always practice proper safety precaution, use proper technique, and
apply common sense. The author can not assume any responsibility for any injury, illness, loss
or damage that may result from following the training methods in this guide.
Lastly, this guide is not a replacement for formal instruction. Be sure to seek out a
competent, qualified instructor who may carefully observe your progress and provide
feedback. This guide is intended primarily to be a supplement to, not a replacement for,
formal training.

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Owen Johnston – https://www.youtube.com/bodyweightbiz

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Owen Johnston – https://www.youtube.com/bodyweightbiz
Table of Contents
Ditch the gym: calisthenics introduction
Weighted calisthenics programs – introduction
Weighted calisthenics workouts – training tactics and advice
Beginner weighted calisthenics strength program
Intermediate weighted calisthenics strength program
Advanced weighted calisthenics strength program
Short and brutal weighted calisthenics strength program
Weighted calisthenics bodybuilding program – weekly split
Weighted calisthenics bodybuilding program – daily double split

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Owen Johnston – https://www.youtube.com/bodyweightbiz

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Owen Johnston – https://www.youtube.com/bodyweightbiz
Ditch the gym – build strength and muscle anywhere
“Getting your ass away from the gym is probably the number one thing you can do to
start kicking your gains up a notch.”
― Paul Wade, Convict Conditioning 2: Advanced Prison Training Tactics for Muscle
Gain, Fat Loss and Bulletproof Joints
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.
Calisthenics exercises range 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. Calisthenics is also very minimalist. You need nothing beyond an
overhead bar for pullups, a wall, and a table, which can be found in your environment. If an
overhead bar isn’t available, 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.
It is important to take at least one day off from training each week. A physical activity
that is not too taxing, such as walking or stretching, is still fine on days off. Schedule a deload
week after every 4-6 weeks, or more frequently if needed, 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. If you're in
good physical condition and accustomed to a high workload, you can build up to training 6
days per week while still engaging in an athletic sport. Of course, in this case, it is even more
important to pay attention to your body. Get plenty of sleep and quality nutrition.

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