Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Reply
 
Thread Tools Display Modes
Old 09-13-2008, 11:27 AM   #1
Cody Dodd
New Member
 
Join Date: Sep 2008
Posts: 5
Default Novice Training Help

I am looking to build a strong gymnastic body without weight training. Could anyone suggest some bodyweight routines I can do to build strength? As I said I don't want or have access to weights, but I do have a pullup bar, rings, and a place to run. I would like to incorporate some HIIT at least 3x a week. Mon-Tue+Thurs-Fri works well for me. My aim is to become well balanced, agile, and strong, Doing gymnastic skills is a plus but not exactly my goal, I am not trying to compete or anything.

I am 5'10" and a slim 125lbs. I can do all the regular calisthenics (pushups, pullups, situps, etc.) decently, but all the levers, pistols, planches, etc. are tough. How can I build up to these? Thanks in advance.
Cody Dodd is offline   Reply With Quote
Old 09-13-2008, 11:51 AM   #2
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

I would probably check out Coach Sommers forum

http://gymnasticbodies.com/forum.html

Loads of good programming information over there.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
Derek Simonds is offline   Reply With Quote
Old 09-13-2008, 12:51 PM   #3
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

I would strongly suggest reading this:
http://www.powerathletesmag.com/wfor...php?f=1&t=1037

I made some programming suggestions in the strength section.. however, most of the stuff I have made in the past people have burned out on. Thus, I would encourage something a little more toned down if you're going to take that route.

Figure out what you want to do first.. and where you are now (progressions, weights, etc.). Then we can figure something out.
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 09-13-2008, 01:32 PM   #4
Cody Dodd
New Member
 
Join Date: Sep 2008
Posts: 5
Default My Goals

100 push ups (20-30atm)
100 pull ups (10atm)
Handstands
Handstand push ups
Handstand walking
L-Seat
Pistol
Muscle ups
Flag
Front Lever
Back Lever
Leg lifts

I'm not sure what is a good quantity to set for most of them as a goal... This may be a bit idealistic; but I have plenty of time
Cody Dodd is offline   Reply With Quote
Old 09-13-2008, 02:12 PM   #5
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

Hmm, most of those goals aren't really geared towards strength at all. Mostly skill work..

Also, if you haven't, read the link.

I would recommend picking ~2 goals for each of pushing, pulling and legs and then working them into a routine. Handstand work as well as L-sits are skill work and should be done 4-6 days a week for a couple minutes total (build up to that). Uh, leg lifts can be put at the end. Other than that, most of the other stuff falls under the ~2 exercises of each you can choose. At least that's how I like structuring my workouts.
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 09-13-2008, 04:30 PM   #6
Cody Dodd
New Member
 
Join Date: Sep 2008
Posts: 5
Default

I guess its not technically strength work. Specifically I want a good strength to weight ratio, and I see these type of skills and the work it takes to do them as getting stronger without building weight.

Should I go one day pushing, next pulling, legs, etc or would I overtrain by doing a bit of each everyday? Are there anybooks that focus on this type of workout? Thanks for all the help.
Cody Dodd is offline   Reply With Quote
Old 09-13-2008, 04:38 PM   #7
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

100 pushups won't do anything for your strength.. nor will 100 pullups. Those are pretty lofty and they will interfere with developing strength.

Do them all everyday. I train 5 days a week strength everyday and you can too. Start off with 3 and work your way up. Gotta keep volume lower (maybe 3x5 each exercise max for you).

No books yet.. that's why I want you to read that link because it's basic stuff you generally need to know.


edit: basically what I am saying with strength work vs. endurance is that once you get to a certain point pushups and pullups do nothing for you. I don't really do them at all anymore as serious work as can still get 20 pullups about about 50 pushups. I have started working the harder bodyweight skills such as planche pushups as well as cross work and now one arm chinup stuff and things of that nature.
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book

Last edited by Steven Low : 09-13-2008 at 04:50 PM.
Steven Low is offline   Reply With Quote
Old 09-14-2008, 04:28 PM   #8
Cody Dodd
New Member
 
Join Date: Sep 2008
Posts: 5
Default

Hey man that was a good article. Thanks for your help again.
Cody Dodd is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 02:57 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator