Bodyweight Training - Page 8

On February 27 2012 22:19 eshlow wrote:
Okay, here's the answers to your questions.



At beginner level... let say working on handstand, L-sit, dips, pullups, rows, and some pushup variation, pistols/single leg squat there's not much stuff you can do OTHER than that which would be more optimal than what you're doing.

However, once you work your way into an advanced beginner/intermediate level of strength you can be doing tons of things: planches, back lever, front lever, dips, pullups, rows, pushups, handstand pushups, muscle ups, etc.

Once you get more advanced that that there's TONS of more stuff you can do.

The "Skill trees" branch off so much that training that it really actually depends on your goals beyond beginner level of ability.



The EMI link is probably the best programming article on the internet for bodyweight work, so you're not going to get much more detail than that aside from people answering your questions.

I also laid out guidelines for all of your questions within the Overcoming Gravity book.

Regardless, here's some answers since telling you to buy the book isn't constructive.

1. Balanced training -- generally structure so you have as many push as pull exercises.

2. Holds depend on your current ability... I would say aim for about 60-70% of your max hold and 3-5 sets aiming toward about a minute of holds. Though this is general; I constructed a prilepin table for isometrics in the book.

3. sets/rest/etc. depends on your goals (strength/hypertrophy/what what level of progression you're on, etc.)

4. 5-10 mins of handstand work varies depending on how much time you have to work the skills... if shorter time, then you do 5-10 minutes total and work on increasing time inverted while making sure you're not fatigued such that you have bad practice. Or, if you're more advanced you can spend 5-10 minutes total inverted. Many options inbetween those two.

5. The proficiency to move onto the next progression is variable... the guidelines I laid out in the book is being able to get a 5-6s hold, 3 reps of the next exercise, or 3s eccentric. But it depends on what exercise progression you are at and if you need some intermediate steps between them

On February 29 2012 09:02 JeeJee wrote:


Perfect, thanks for this.
I also found some beginner warmup holds on gymnasticbodies as well as that concept of 'steady state cycle' which seems widespread.
Off I go ;D

On February 29 2012 11:32 AoN.DimSum wrote:
btw i was talking with a trainer at rutgers who does bodyweight training and he said he knows you from a parkour forum eshlow!

I am going to buy your book at start doing some of it in the mornings since I need to get stronger.

On March 08 2012 20:11 AndyJay wrote:
Woo huge progress session today, first muscle up (on wide chin up bars, needed a big swing) and first decent set of wall handstand pushups. Only thing I'm really disappointed in is my L sit progress, not even close to getting my legs horizontal on dip bars for even a second. I can hold my legs with a 90 deg bend on dip bars for 30 seconds but can't seem to get them up straight more then 45 deg, really annoying. I can hold a tuck L sit on the ground for around 5 seconds. Not sure what to focus on, my choices are

leg raises with back support
leg raises on dip bar/hanging
bent knee hold on dip bar/hanging
straight leg hold at angle
L sit tuck practise on ground

or maybe something else or just all of the above?

Really want that L sit godamnit!

Oh yeah found another thing it seems I'm actually good at, weighted chin ups. I'm up to 20kg 5x3. For some reason these are easier for me than the dips which I struggle to get 2 sets out. Going for 25 5x3 next week.

On March 01 2012 02:43 eshlow wrote:


Got a name for me?

I know a couple of people from Rutgers :p

Sounds good though.

On March 09 2012 00:30 AoN.DimSum wrote:



Chris, i dont really know his last name. But he recently got usaw certified so he can be a trainer in the olympic weightlifting gym.

btw who else do you know at rutgers?

On March 08 2012 22:29 eshlow wrote:
Does it feel like a strength issue, or flexibility issue, or both?

My choice for strengthening is either hanging leg raises, or compression work

flexibility obviously you gotta work on your hammies

On March 14 2012 04:46 Deadeight wrote:
Has anyone here got any experience in incorporating bodyweight training into a standard SL type schedule?

I've just started SL from what I was doing before, and wondering what bodyweight exercises people have done on what days. Raw strength is my main focus, but there's something attractive about being able to master your own bodyweight. Seems like there's some good core focused stuff there too (that's not just lower back from squats/deadlift).

On March 14 2012 09:07 eshlow wrote:


Writing an article on bodyweight integrated with weights in the near future.

It pretty much boils down on what you want to learn though.... if there's specific skills or strength moves like handstands, handstand pushups, planche, front lever, etc then you can focus on those...

On March 14 2012 17:04 Advocado wrote:
I read the two first chapters of your book Eshlow and so far I am very impressed. Quite a few of the things you can read on your sites and the guides on TL, but nonetheless it's really good. Im setting some goals but haven't gotten to point of constructing the workout plan yet. Nonetheless I really like your systematic method of explaining the things to the newbie and then using it. Looking forward to your piece on integrating bodyweight with SS stuff.

On March 14 2012 22:56 Deadeight wrote:



A handstand pushup was actually what I was thinking of, I've never even managed close to a handstand before. I'm 6ft2 and I want to focus on getting a big squat/DL, so maybe it's not a realistic goal for the near future, but I want to build up to it.

I'm guessing your book covers this? Is US amazon the only way to purchase it?

On March 18 2012 08:04 eshlow wrote:


Excellent.



Yeah, Amazon.com is the only way to purchase it at the moment... I'm trying to look at some other options for European customers though. :\