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-   -   Body weight Routine Discussion (http://www.catalystathletics.com/forum/showthread.php?t=6899)

Gabriel Sanchez 01-11-2013 05:50 PM

Body weight Routine Discussion
 
This is a MWF routine that switches between AxBxAxx and BxAxBxx. On my rest days except sunday, i would do a off day routine like this.



1.Cardio- either whole body Interval training, sprint intervals, or Go for a Run

2.Skill training- Hand stands, l-sit, and grip work

3.Static training- plank, hollow, superman, reverse plank, asian squat, wall squat, and side planks.

4.Foam roll

5.Full Body Strech



This is what my actual Workout Routine looks like.



A Day
upper/lower body dynamic strech routine

1.Deadlift 3x8

warm-up 1x12 1x7 50% 1x5 60% 1x3 70% 1x1 80%

2.Weighted Inverted Rows 3x8

warm-up 1x8 inverted rows 1x8 tucked Front leaver pulls

3. weighted Pseudo Planche Push-ups 3x8

warm-up 1x8 Pseudo Planche Push-ups 1x8 leaning planche

4. One Legged Back Leaver static 2 sets of 6 seconds



B Day
upper/lower body dynamic strech routine

1.Pistol Squat 3x8

warm-up 1x8 bw squat 1x8 half rom pistol squat

2. One Arm Chin-up Training 3x8

warm-up 2x8 chin-ups

3. Hand Stand Push-up Training 3x8

1x8 wrist-push-ups 1x8 wall runs

4. AB wheel 3x 8-12 Max roll out against wall



Notes

1. I might switch up the order of the first 3 excercises on both days, prioritizeing a different excercise, but im not sure if i should.

2. I will eventually add weight to my Pistol Squat

3. On my one are Chin-up training i will do as many reps i can with 1 finger and one arm, then 2 fingers one arm, and finish the set with weight, i also do negatives on each one armed rep.

4. Im not sure weather to do wrist push-ups on my dynamic warm-up on my B day, or to use them as part of my warm-up sets for my HSPU

5. I am doing weighted Rows and Pseudo push-ups to eventually get my planche, and front leaver.



Tell me what you Gentelmen/women think. Thankyou In advance.

Greg Everett 01-13-2013 10:26 AM

Not my area of expertise, but the program makes sense in terms of structure. Have you started yet? How is it going?

Gabriel Sanchez 01-13-2013 10:33 AM

Well Greg, i wanted some opinions this weekend, but im going to give it a go, hopefully, things go well!

Steven Low 01-15-2013 04:24 PM

Looks OK to me if you're just starting out.

I tend to advocate 2 push/2 pull/ 1-2 legs but that's fine too if you want to go lighter to start and then build into some more volume.

Quote:

1. I might switch up the order of the first 3 excercises on both days, prioritizeing a different excercise, but im not sure if i should.

That's fine

2. I will eventually add weight to my Pistol Squat

Go for it

3. On my one are Chin-up training i will do as many reps i can with 1 finger and one arm, then 2 fingers one arm, and finish the set with weight, i also do negatives on each one armed rep.

If you're going to do negatives do them first, and then assisted positives after that. That's a lot of volume though be careful about your shoulders and/or elbows

4. Im not sure weather to do wrist push-ups on my dynamic warm-up on my B day, or to use them as part of my warm-up sets for my HSPU

Doesn't matter.... I would just generally use them for mobility. You can do mobility any day you want not just workout days

5. I am doing weighted Rows and Pseudo push-ups to eventually get my planche, and front leaver.

That's fine.. though with front lever and planche usually you'll have to do some supplemental work too

Gabriel Sanchez 01-15-2013 08:14 PM

Thanks Alot Steve! What kind of supplemental work are you talking about? I forgot to write i will me doing my inverted Rows weighted with elevated feet, and my Pseudo planche push-ups weighted with elevated feet as well.

Steven Low 01-16-2013 06:24 AM

I'm saying that generally if you want planche you'll likely have to do both planche isometrics, as well as pseudos, and then maybe something supplemental like dip progressions, or tuck planche pushups, or something else.

But that's further down the line and you don't need to worry about it now.

If you have Overcoming Gravity read the planche and front lever descriptions and I believe I talked some supplemental work you need to do.

Gabriel Sanchez 01-17-2013 09:48 AM

Thanks again Steve, yeah i need to buy you're book!


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