In , Christopher Sommer the founder of Gymnastic Bodies posted an article on Dragon Door that introduced the fitness world to the benefits of gymnastic-style training. But was that really where bodyweight training all started? Well… no. Bodyweight training has been popular for a long time. More recently, Sommer has put out an online curriculum based on his early book. Why the Review?
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Building an Olympic Body through Bodyweight Conditioning Christopher Sommer October 20, PM We have all seen them on television during the Olympics; these powerful men performing amazing skills with ease and grace. Watching them perform the question inevitably arises - are they as powerful as they look?
And the answer is - yes. What will probably be even more surprising to you is that they build their strength and physiques almost entirely with various bodyweight exercises. The list of requirements is long and can be rather daunting to prepare a world class athlete: passive flexibility, active flexibility, joint preparation, static strength, dynamic strength etc.
There are of course some supplemental exercises where weight is added i. Now another question that we should ask ourselves - is the bodyweight training of the Olympians also beneficial to the fitness enthusiast?
And if so, is it possible to apply at least some of it to those without a professional instructor to guide them or tens of thousands of dollars of specialized gymnastics equipment?
And the answers are once again - yes and yes. There are some of our specialized exercises that are relatively easy to learn and require little or no equipment beyond a chin-up bar and some floor space. In this article, I will cover the basic progressions needed to learn two primary gymnastics exercises: the planche and the front lever. This will be by no means a complete bodyweight training program, but rather an introduction.
These two movements were chosen for their novelty, the simplicity of the movements and for the excellent strength gains that are possible for those who are willing to commit the necessary sweat and dedication. The planche will be our pressing movement and the front lever will be our pulling movement.
At advanced levels, adding a pushup to the planche and a pull-up to the front lever will effectively give a fairly intense full upper body workout, including the abs and lower back.
A common misconception is that bodyweight exercises do not build substantial strength but are rather more suited for building endurance.
For most people this conjures images of endless pushups, sit-ups or for the strong, perhaps pull-ups and dips. Great maybe for general fitness or endurance, but of little value in building real strength. First of all, exercise is exercise. The name of the game is resistance. A muscle contracts against resistance and, with perseverance, over time, becomes stronger. For strength to increase, the amount of resistance or load worked against must also increase over time.
Hence the problem with bodyweight conditioning - as the resistance weight of the body is fixed, how to continue to increase strength? Surprisingly the answer is simple - by decreasing the amount of leverage it is possible to exert on an exercise, the resistance of an exercise becomes increasingly greater.
For example, a hanging straight leg lift is much harder than a tucked leg lift. In both exercises the weight of your legs remains constant, however by reducing your leverage i. By straightening the legs we have effectively doubled the difficulty of the exercise even though the weight of the body has remained constant.
With experience and creativity it is possible to learn or design exercises that, done correctly and with the proper progressions, are so lacking in leverage that even at bodyweight levels of resistance it is possible to build staggering amounts of strength.
In addition to strength, the athlete will also develop excellent balance, coordination, agility and exceptional core strength.
Perhaps that is why spectacular film athletes like Jackie Chan and Mark Dacascos always include gymnastics training in their physical preparation. How well do the progressions that I am going to share with you work? Well, consider that fact that Mr. For those of you outside the gymnastics community, Mr. After observing my current athletes completing their daily bodyweight conditioning program, Mr. Watanabe informed me that they were the strongest most physically prepared group of athletes he had ever seen.
In fact he went so far as to state that he had never even seen another group come close. Now the main point that I would like to emphasize here - is that their physical development was procured almost exclusively through consistent progressive bodyweight conditioning. How strong is it possible to become with bodyweight exercises?
Amazingly strong. In fact I would go so far as to say, done correctly, far stronger than someone who had trained for the same amount of time with free weights. Want some concrete examples? One of my former students, JJ Gregory Junior National Champion on the Still Rings developed such a high degree of strength from my bodyweight conditioning program that on his first day in his high school weightlifting class he deadlifted lbs.
We started fairly light with 10 lbs. I continued adding more weight while JJ performed single rep after single rep. Once again, I repeat, at 75 lbs. But he had performed years of my specialized bodyweight conditioning exercises. How much could JJ have chinned that day? We will never know for sure, but I will tell you that at 75 lbs.
JJ was laughing and joking with me and did not appear to be noticeably bothered by the weight. And JJ, while the strongest, is not an isolated case. For example, over the years I would occasionally once a year or so allow my athletes to test their one rep max on weighted chins an exercise we never perform as part of our regular conditioning simply so that they could have proof positive of the enormous measurable strength gains which they were enjoying.
My own son at the age of 13 and a bodyweight of around lbs. In addition to his amazing strength, look again at the incredible physique that JJ built solely through various bodyweight exercises. Also look at the pictures of some of my current group of athletes. Pretty buff for boys who mostly range from years old and have never lifted weights.
As well, consider the fact that as competitive athletes, they never train for appearance. Their physiques are solely the result of their training their bodies for the function of becoming better athletes. Why does correct bodyweight conditioning work so well? There are several, the first is contraction. Basically, the harder the contraction over a greater part of the body during an exercise, the more effective the exercise.
For maximum improvements training to failure is not necessary, but maximum contraction is. One of the main advantages to these advanced bodyweight exercises is that they require a complete full body contraction.
In fact, at advanced levels, they are so demanding that it is simply not possible to complete them any other way. Another primary reason for their beneficial results is the nature of the static holds themselves. By holding the bodyweight in a disadvantaged leverage position, we are effectively multiplying the resistance of our bodyweight.
Or more simply stated, we are supporting a heavy weight in a locked static position. This has tremendous positive impact on the strength of the joints and connective tissue and aids greatly in overall strength development. Many great weightlifting champions have sworn by the benefits of holding heavy weights in a locked position. Two that immediately come to mind are Paul Anderson and John Grimek, who both made heavy supports a regular part of their early training.
Success at these exercises requires consistent incremental improvements. Do not seek improvement quickly or become frustrated after only a few weeks. You would not poke a seed into the ground and then jump back waiting for the plant to explode out instantly. You must be patient with physical conditioning also. While you may become more skillful or feel more powerful while performing a new exercise relatively quickly, this is due to becoming more neurologically efficient "greasing the grove" , rather than experiencing an absolute gain in strength.
It takes approximately 6 weeks to establish the first concrete strength gains. In other words, make haste - slowly. Be prepared to spend at least six months at these exercises to work through the various progressions. Six months?! Some people may need to spend a year or more. Nor should you expect to build high level bodyweight strength instantly either.
Be consistent, be patient and soon you too can be enjoying the benefits of greatly increased strength and athletic ability. The following progressions will teach you how to perform the planche and the front lever as well as their more advanced variations; planche pushups and front lever pull-ups.
We will begin with various static non-moving, held positions. From there, we will progress to the more dynamic pushing and pulling movements. You will use the same basic strength progression on all of the following exercises. Be sure to master one position in a progression before moving onto the next. Hold for sets of however many seconds you feel comfortable, while continuing to combine the time of your sets until you reach 60 seconds total time.
The number of sets it takes to reach the 60 seconds combined total time is irrelevant. All that matters is that you accomplish 60 seconds of "quality work". Once you can hold a position correctly for the entire 60 seconds in one set, it is time to move on to the next harder exercise and begin the training procedure all over again.
Now there are some exceptions to this rule, but we will address them later as we come to them. Static holds can be performed each day for maximum benefit. However it is also possible to obtain excellent results with other workout schedules. My personal favorite that allows maximum work combined with substantial rest is Monday, Tuesday, Thursday, Friday. Simply experiment with the various schedules to see which suits your individual needs best.
Static holds can easily be placed anywhere in your current routine. My preference is to place them at the end of our physical preparation time. Once you have progressed to the more demanding planche pushups and front lever pull-ups, they should be placed in your workout in an appropriate spot for that exercise and body part and the static holds can continue to be placed at the end of the workout. You should work your way through the various progressions of both the planche and the front lever at the same time.
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