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Bodyweight Exercise Resources


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A: In this case, Calisthenics will refer to what the majority considers to be Bodyweight Exercise: High Repetitions

1: Convict Conditioning & Convict Conditioning 2 by Paul Wade are good resources to bridge the step from High Repetition Calisthenics to more advanced exercises without going into too high of a repetition range. [
]

B: Military.com Links And Workouts

1: PT Test Resources

x:
[Army News Service]

xx:
[stew Smith]

xxx:
[stew Smith]

xxxx:
[stew Smith]

xxxxxx::
[stew Smith]

2: Stew Smith Resources

x:

xx:

C: Common Exercises

1: Push-Ups

x:
[steve Kamb]

xx: Push-Ups can be made easier by: Changing the leverage and reducing the range of motion.

xxx: Push-Ups can be made tougher by: Changing hand positions, removing limbs, changing leverage, and adding weight.

2: Dips

x:
[steve Kamb]

xx: Dips can be made easier by: Putting your feet on the floor and reducing the range of motion.

xxx: Dips can be made tougher by: Adding weight and shifting more weight to one side.

3: Inverted Rows

x:
[steve Kamb]

xx: Inverted Rows can be made easier by: Changing the height of the bar.

xxx: Inverted Rows can be made tougher by: Lowering the bar/Raising the feet, adding weight, and removing limbs.

4: Pull-Ups

x:
[steve Kamb] xx: Pull-Ups can be made easier by: Looping Resistance Bands around the bar, jumping, reducing the range of motion, and doing Negatives. xxx: Pull-Ups can be made tougher by: Adding weight, pulling higher, and removing limbs.

5: Sit-Ups/Crunches

x:
[stew Smith]

xx: Sit-Ups can be made easier by: Anchoring the feet and reducing range of motion.

xxx: Sit-Ups can be made tougher by: Doing them Unanchored.

xxxx: Disclaimer: Sit-Ups are controversial because they supposedly do damage to the back. Any exercise done with poor form can do damage. If you do them with your hands behind your neck, do not pull on your neck if you start to struggle, and do the Sit-Up as a whole controlled. Saying one exercise is harmful is redundant, as they all can do damage when done improperly.

6: Leg Raises

x:
[Al Kavadlo]

xx: Leg Raises can be made easier by: Changing the leverage and reducing range of motion.

xxx: Leg Raises can be made harder by: Adding weight to the ankles and hanging from a bar.

7: Planks

x:
[steve Kamb]

xx: Planks can be made easier by: Changing the leverage.

xxx: Planks can be made tougher by: Adding weight and removing limbs.

8: Squats

x:
[steve Kamb]

xx: Squats can be made easier by: Holding something and reducing the range of motion.

xxx: Squats can be made tougher by: Adding weight.

D: Improving Endurance

1:
[steve Kamb] 2: Ladders

x: Example: 1, Rest X amount of time, 2, Rest X amount of time, etc...

3: Freestyle Ladders

x: Example: 1, Rest the length of previous set, 2, Rest the length of the previous set, etc... (Stopping before Failure)

4: Pyramids

x: Example: 1-2-3...3-2-1

5: Density Training

x: Example: 1 Pull-Up Every 60 Seconds until Failure

E: Other

1:
[steve Kamb]

2:
[steve Kamb]

3:

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A: Nerd Fitness Resources

1:
[steve Kamb]

2:
[steve Kamb]

3:

B: Endurance

1:
[Josh Clark]

x:
[steve Kamb]

2: Military.com Links

x:
[stew Smith]

xx:
[stew Smith]

xxx:
[stew Smith]

C: Interval Running/Sprinting

1: Nerd Fitness Resources

x:
[steve Kamb]

xx:
[steve Kamb]

2: Fartlek

x:
[ian Kemp]

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A: Advanced Calisthenics

1: One Arm Push-Up

x:
[Jim Bathurst]

xx:

xxx:
[Al Kavadlo]

xxxx:

2: One Arm Pull-Up

x:
[Jim Bathurst]

xx:

xxx:
[Al Kavadlo]

3: Pistol

x:
[Jim Bathurst]

xx:
[Al Kavadlo]

4: Bridging

x:
[Al Kavadlo]

B: Gymnastics

1: L-Sit/V-Sit/Manna

x:
[Jim Bathurst]

xx:

xxx:

2: Handstand

x:
[Jim Bathurst]

xx:
[Jim Bathurst]

xxx:
[Jim Bathurst]

3: Muscle-Up

x:
[Jim Bathurst]

xx:
[Al Kavadlo]

4: Planche

x:
[Coach Christopher Sommer]

5: Elbow Lever

x:
[Jim Bathurst]

xx:
[Jim Bathurst]

6: Human Flag

x:
[Jim Bathurst]

7: Back Lever

x:
[Jim Bathurst]

8: Front Lever

x:
[Jim Bathurst]

xx:
[Coach Christopher Sommer]

9: Iron Cross

x:

10: Further?

x: Many of these skills can be made tougher through the use of additional weights, including ankle weights for the various Levers and the Planche.

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A: Types Of Conditioning

  1. Circuit Training/Crossfit METCON [Shane Skorwon]

x: What distinguishes Crossfit METCONs from regular Circuit training is that Crossfit METCONs are named and are fairly recognizable in the fitness community.

2. Burpees And Hill Sprints

x:
[Rosstraining Forum Post]

xx:
[Rosstraining Forum Post]

xxx:
[Rosstraining Forum Post]

B: Protocols

  1. Tabata [Wiki]
  2. Interval Training Work:Rest Ratios

x:
:
an
exercise
and training
program
in which
each
session consists of
periods
of intense exertion
alternating
with
periods
of rest or
lighter
exertion.
[dictionary.reference.com]

xx: Anything where there is a work:rest ratio can be considered Interval Training. Example: 30 Sec Work, 60 Sec Rest/5 Sec Work, 10 Sec Rest/ and so on.

It's a work in progress.

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Injuries/Prehab/Rehab

A: Injuries/Prehab/Rehab

1: Wrists (NOTE: since the finger tendons are attached to the elbows, this also includes some elbow work)

x:
and
[Coach Christopher Sommer]

xx:

2: Elbows

x:

3: Shoulders

x:
[Gregor/GymGreg]

xx:

xxx:

xxxx:

xxxxx:
[Coach Christopher Sommer]

xxxxxx:
[Coach Christopher Sommer]

4: Lower body

x:

xx:
[ido Portal]

xxx:

xxxx:
[steven Low]

xxxxx:
[steven Low]

5: Hip/Pelvis/Back

x:

xx:

xxx:

xxxx:
[Coach Christopher Sommer]

xxxxx:
[Coach Christopher Sommer]

xxxxxx:
[steven Low]

6: Non-joint specific

x:
[steven Low]

xx:
and

xxx:

xxxx:

I suggest merging this with the warming up/stretching section.

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Quare? Quod vita mea non tua est.

 

You can call me Phi, Numbers, Sixteen or just plain 161803398874989.

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As for recommended reading:

EatMoveImprove.com

Coach Christopher Sommer - Building the Gymnastic Body

Paul Wade - Convict Conditioning 1/2, Convict Conditioning Super FAQ

Ross Enamait - Never Gymless

Steven Low - Overcoming Gravity

Pavel Tsatsouline - Naked Warrior

There should be a section on information: think for yourself.

  • Like 1

Quare? Quod vita mea non tua est.

 

You can call me Phi, Numbers, Sixteen or just plain 161803398874989.

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