Question – How do I implement Bodyweight (BW) training into my strength training program to get the most benefit?
In-Season Bodyweight Training
The Answer – You can either implement your BW movements into your strength training days OR have days during the week that are 100% devoted to BW only.
Here a few examples…
Implementing BW movements into your strength training days:
1A) Deadlift 4 x 5
1A) Ice Skater Jumps (lateral power movement) 4 x 5 per side
2A) DB Bench Press 3 x 10
2B) Pull Ups 3 x submax reps
3A) Bulgarian Squats 3 x 10 reps/ leg
4A) Hanging Leg Raises 3 x 15
4B) Mountain Climbers 3 x 15/ side
Now, if you hitting it really hard, say 3-4 times a week, you’ll want to have a lighter day in the middle of your week, say day 2 or 3, that’s devoted to SPEED and EXPLOSIVNESS mainly but acts as a nice “active recovery” training day which will be strictly bodyweight.
Here’s what your week might look like – Day 1 HEAVY STRENGTH, Day 2 STRENGTH OR BW, Day 3 STRENGTH OR BW, Day 4 HEAVY STRENGTH
Now, here’s an example of a BW specific day for STRENGH, CONDITIONING and POWER.
1A) Explosive Broad Jumps x 20 jumps total
2A) Pistol Squats 5 x 5/leg
3A) Close Grip Push ups 3 x submax
3B) Rope Climb 3 x submax
4A) Single Leg RDL 3 x 12/leg
4B) Crab Walk 3 x 20 yards
5A) Burpee Tabata – perform burpees for 20 secs, rest 10 secs and repeat for 8 rounds.
That workout hits BW strength, power, and conditioning in one quick workout.
So there you have it! Two great ways to implement BW specific training into your program!
Live Aggressive and Get Strong!
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