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 01-11-2013, 05:50 PM   #1
Gabriel Sanchez
New Member
 
Join Date: Mar 2012
Posts: 11
Default 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.
Gabriel Sanchez is offline   Reply With Quote
Old 01-13-2013, 10:26 AM   #2
Greg Everett
Administrator
 
Greg Everett's Avatar
 
Join Date: Oct 2006
Posts: 1,703
Default

Not my area of expertise, but the program makes sense in terms of structure. Have you started yet? How is it going?
__________________
Olympic Weightlifting: A Complete Guide for Athletes & Coaches

"Without a doubt the best book on the market about Olympic-style weightlifting." - Mike Burgener, USAW Senior International Coach

American Weightlifting: The Documentary
Catalyst Athletics
Performance Menu Journal
Greg Everett is offline   Reply With Quote
Old 01-13-2013, 10:33 AM   #3
Gabriel Sanchez
New Member
 
Join Date: Mar 2012
Posts: 11
Default

Well Greg, i wanted some opinions this weekend, but im going to give it a go, hopefully, things go well!
Gabriel Sanchez is offline   Reply With Quote
Old 01-15-2013, 04:24 PM   #4
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

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
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book

Last edited by Steven Low : 01-15-2013 at 04:27 PM.
Steven Low is offline   Reply With Quote
Old 01-15-2013, 08:14 PM   #5
Gabriel Sanchez
New Member
 
Join Date: Mar 2012
Posts: 11
Default

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.
Gabriel Sanchez is offline   Reply With Quote
Old 01-16-2013, 06:24 AM   #6
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

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.
__________________
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 01-17-2013, 09:48 AM   #7
Gabriel Sanchez
New Member
 
Join Date: Mar 2012
Posts: 11
Default

Thanks again Steve, yeah i need to buy you're book!
Gabriel Sanchez 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 01:44 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