The Unofficial Bodyweight Training Thread.

Badger67 said:
First ring muscle up ever. Not strict, nor full lock out but i'm happy with it considering i haven't attempted many of them, and forgive the lack of embedding.

https://www.youtube.com/watch?v=4B7GGvgx8dw&feature=youtu.be

That being said, any tips on how to get them to become more strict would be greatly appreciated.
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Not messy at all, I was expecting a crossfit muscle up. Lol. I saw one the other day on Instagram and a girl took literally like 12 seconds to complete the dip portion. She swung violently to get up and once stuck at the top looked like she was doing scissors with her legs to help with the dip. Kinda look like what you'd expect someone to look like if they were trying to hit one during an earthquake.

What I did to improve strict form is to constantly work on them. I did 3 sets before my training Mondays, Wednesdays, and Fridays. The first week I did 3-5 sets of 1, 2nd week 3-5 sets of two and so on. Once I could get 5 straight I focused on getting one while keeping my legs straight with using minimum momentum. (No momentum doesn't treat my shoulders well).

Hope this helps
 
^ i was thinking of that and have been doing them since along with baby muscle ups, dips while holding an L, and pull ups. I'm hoping to get it much more strict in the future and smoother.

LOL crossfit. Never.
 
Anyone have any suggestions for working the lats? Can't ever seem to have muscle growth in that area.
 
Badger67 said:
^ i was thinking of that and have been doing them since along with baby muscle ups, dips while holding an L, and pull ups. I'm hoping to get it much more strict in the future and smoother.

LOL crossfit. Never.
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Man I'd like to help you out but I'm just a useless coach at a crossfit gym. Probably wouldn't be of much assistance.

 
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Fenderson said:
I do pull ups nearly everyday. Im not too far off a one handed pull up. My lats just don't grow. I think im using too much bicep.
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What grip do you use? Palms facing out will work more lats. Vary your grip. I live in Brazil which has a wealth of BROKEN playgrounds. Sucks for kids but great for body weight workouts! Try doing towel pull ups too. Gets your grip tight!

I
 
Hey fellas, this looks like a good place to talk about my last 6 weeks worth of effort. I'm killing myself with burpees! :) I've put in good times in the original 50 and the original 100 and I'm aiming for some good times and a new thread with a cracking first time on the board.

6 weeks ago I started a set similar to tabata to assist in getting me ready for at 5 min BJJ fight. Then 4 weeks ago I started with 200 a day. 100 I'm the morning and 100 at lunchtime. And for the last 2 weeks I've been doing all 200 in one set. Got my time down to 11.40. I'm pretty sure if I was to video them there would be a few where people would say, you didn't jump very high, but the way I understand it is feet off the floor. So that's what I'm going for.

Honestly, the last few times I've done it, I dread every second, but once it's done it's done and I've gotta say, I feel pretty good for it and the only thing I'd like to add is some pull ups - so maybe super burpees next! :)
 
Man burpees just take the misery level too high for me. I need to enjoy the workout even if it isn't the most efficient.
 
Chute Boxe SP said:
What grip do you use? Palms facing out will work more lats. Vary your grip. I live in Brazil which has a wealth of BROKEN playgrounds. Sucks for kids but great for body weight workouts! Try doing towel pull ups too. Gets your grip tight!

I
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I just did my picnic table workout:

clapping pushups with feet elevated on a picnic table seat
single leg jumps on to the picnic table seat
box jumps on to the picnic table
depth drops to a full sprint
broad jumps over about 50m

Finished with some really sad triple jumps.
 
igorvswanderlei said:
Anyone here able to do the dragon flag? I've been training for it for over half a year now and can't do it.
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Successfully completed one full rep with good form yesterday. No bending at the hips like how I often see people performing this exercise. Looking forward to improving from just 1 rep... will be difficult.

Can anyone here do the one arm towel hang as described in Convict Conditioning 2? That's one of my biggest goals right now in bodyweight training. Unlike hanging from a bar where you get stronger fingers the one arm towel hang requires an extremely strong palm and thumb. I'm not there yet. I can hold the towel with one hand at the top and the other hand at the bottom of the towel for 30 seconds and still can't do it one handed.
 
Vitamin C said:
Thought I'd bump this thread as I have a few questions.

Background, I'd been not lifting for probably a couple of years with sequential injuries and scheduling conflicts. I kept training BJJ consistently, 4-5 times a week. Recently a low back pain issue (flexibility issues, letting myself get too stacked, poor overall posture) caused me to have to take serious time off training. Even just basic technical reps would leave me hobbling to the car after class and for a few days after.
This back pain corresponded with a dramatic increase in volume (7x/week BJJ + restarting SS).

Cue the bodyweight training. Squats and deadlifts were out of the question. I could hardly pull 95# off the floor without reeling pain. All I could manage to do pain free were pullups and pushups, and so that's what I did.

Got bored of those and started playing with other variations, and started playing around with levers and hand balancing. Got up to a minute with the crow pose(?) as I'd read that was a good progression to a handstand, and more recently got onto a more proper handstand progression. Facing the wall for support I can maintain the hand stand for 1 minute, so my understanding now is that I should begin to practice the kick up facing out from the wall.

Front lever, I can hold the tucked front lever for 2x 30 seconds.
Back lever I cannot even really get any level of yet. I have been working on the skin the cat movement instead. I can get about 5 clean, slow reps before my grip wears out.

Working more recently on the L-sit as well. Held a tucked L-sit on some old homemade paralettes I had lying around for a minute. I was shaking like a leaf after that minute, though it was at the end of the rest of the skill work I've described.

So some troubles/questions I have;

When in the hand stand, are you meant to push away from the floor, or should you also be packing the shoulders here as well.

Push the floor away. You want elevation of the scapula. Your deltoids should be covering your ears :).

When looking to increase my duration on the tucked front lever, if I increase my first set to say 35 seconds, should I just hold for the remaining 25, or should I just go to failure anyway.

I would do at least 3 up to 5 sets. Try something like 15 seconds for 3-5 sets and increase it from there. Just make sure you deload. I like every fourth week, but some people do two weeks, three-four days of deload.

Which brings up the next piece about volume. How often should I be doing these holds? Can I get away with daily, or should I space them out like any other lift.

Space them out. Everyday, you're going to overtrain soon. Start with 2-3 times a week.

In the L-sit, I find that extending my legs I feel the most incredible intensity in my quads more than anywhere. I have terribly inflexible hamstrings, so I know I'm going to need to improve that just to get to a proper L-sit anyway. Not really a question I guess.

I'm going to take a wild guess and say that your poor flexibility was the cause of many injuries. Really, anyone with past injuries should first look to improve their posture before going anywhere near weights. I'm not going to recommend any programs because people usually mistake that for having an agenda. But just keep that in mind.

One funny thing. I sprained my A-C joint a loooong time ago. It hasn;'t given me any grief for a long time, but now that I am opening up my shoulders again and improving my posture, I feel that same pain, like it never actually resolved, it just got hidden in poor posture. I'm having this assessed professionally, so no need for hissy fits. I was just wondering if anyone else ever experienced set backs or old injuries reappearing when actually improving posture or flexibility.

/ramblingpost

Thanks guys. Oh yeah, I know I didn't mention anything for legs. I have been having good luck with no pain when doing front squats, so I have been doing those for my lower body work.
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***
 
Can anyone be kind enough to post the progressions for convict conditioning 2? It would be a massive help.
 
I am having a hard time finding a BW progression spreadsheet akin to a Starting Strength, 5/3/1, or other. Before I begin to fashion my own, with the risk of heading in the wrong direction, I wanted to check with you guys if a readily established one (or two) exists. Also, I see a lot of mentions of pull-ups as a primary means to work in a BW pull exercise, but this requires a bar. Are there other effective exercises which can be done in, say, a hotel room?

I loved following said programs before, but alas due to time constraints and a lack of access to the requisite gym equipment I now want to pursue BW exercises. Cheers.
 
2-year thread reanimation...

I think as far as most BW specialists go, they start out on a steady diet of pulls ups, push ups and squats and then start going from there: more reps, variations of greater difficulty, gymnastic stuff, more total volume/density, etc.
 
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