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Bodyweight bodyweight my basic program any pointers?

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millie

Level 1 Valued Member
Hi,

I am an ex competitive swimmer and i found when i was doing bodyweight i had some really good results so im getting back into things so i designed my program with some room for adjustment on my goals its more of a spinning the wheels program where i can change a bit for a goal im wanting to achieve.

Its a 4 week program base with the same but different aproach.

its a program for 3- 4 days depending on how i feel.
basicly the base of my workout its composed of this:

Dip progression 3x5 work up to 5x5
pull up progression 3x5 "
double kettlebell front squat 3x5 "
ab wheel 3x10 "
then at this moment i want to achive one arm one leg push up which is greasing the groove style also on off days and pistol squats same approach.
this for 2 weeks and then i change the exercises with
handstand pushups
inverted curls or some kind of heavy bodyweight row (not really know what imma be gonna do atm just some rows on the rings.
hanging leg raises
and single leg deadlifts.
but still keeping the greasing the groove style exercises the same untill i can do a solid set of 5 every time i want.
any pointers of what could be done different currently im doing ring dips 5rep max on a good day and sitting around 10 max rep pronated pull ups that i can hit every day i will probably start adding weight to these things and for conditioning i do some kettlebell complex mixed in with some carry work depends on what i feel like.
anyways srr for the rant its a bit long.
 

s f

Level 6 Valued Member
This is exercise ADD.Pick a goal or two that you want to accomplish and forget all the other stuff.the dips,squats along w/ GTG OAOLPU and pistols then HSPUs/inverted curls and other stuff is all over the place.What you invest time and energy in one takes away from another.The goal isnt to try to jam in anything you can think of.GTG w/ the oa pushups and alternate every other day with pistols.Once or twice a week, do some pullups.
 

millie

Level 1 Valued Member
@millie...
You seem to have lots of moving parts to that programme.
Do you have some goal that you are trying to achieve? Is this for overall 'fitness' or some specific event?
its mostley for overall fitness not focusing on something perticular. When i was in competition i did a program that was posted on gymnastic bodies by killroy70 if you google it you can find the routine which in my opnion is a lot of work even more then this nonetheless i dried the program and i really got strong from doing that also seen a lot of musclular development. Not that muscle building is my main focus but the routine worked and it had a lot more moving parts in it. before the workout plan i described here earlier i wanted to be able to do ring dips and i only did that next to some pull ups GTG style and in a matter of weeks i nailed 5 clean reps still a bit shaky and i would rather clean up my form before going heavier or more reps in it. But you guys really think its to much cause i feel like i toned it down the only reason why i switch after 2 weeks to different exercises is that im a bit of a program hopper and always want to do everything this keeps me from switching up and spin my wheels while my focus lays on the GTG style exercises.
 

offwidth

Level 9 Valued Member
My two cents... For overall fitness... S&S (I know the title of the thread is body weight but you mentioned KB's in the first post)

If you need more throw in some pull-ups and call it a day.
 

millie

Level 1 Valued Member
My two cents... For overall fitness... S&S (I know the title of the thread is body weight but you mentioned KB's in the first post)

If you need more throw in some pull-ups and call it a day.
Will this keep my strength in the ring dips since i just built it up ? thats one of the reasons i stayed away from these kind of minimalistic approaches bit afraid of losing some developed skills
 

offwidth

Level 9 Valued Member
Will S&S keep your strength in ring dips? I would say no; based mostly on my understanding of the SAID principle. Other folks on the forum may have a more detailed and complete answer.
 

millie

Level 1 Valued Member
I will take your advice and start S&S maybe i can group in some naked warrior or would that be a bit of an overkill already if i do the one arm push ups and pistols on alternating days after my s&s workout throughout the day ?
 

offwidth

Level 9 Valued Member
I guess it comes down to a couple of things. (From my perspective only)

1. Goals! In other words will your training support or hinder your goals? (I have crystal clear clarity of purpose with my goals.)
2. How your body responds to the training load.

Many people seem to not do just plain and simple S&S. Lots do various hybrid versions and add all sorts of things. (I'm one of those...)

I think professor Einstein said something along the lines of "...solutions should be as simple as possible, but no simpler..."

We all are different, and all have various reasons for training.
I mostly do GPP (in the form of S&S when I can, NW when I can't, coupled with pull-ups and running); with some sport specific 'adders', such as grip work. Several times per year I do some specific and focused training for a variety of different events, so there is a certain amount of periodization in my work.

I am older than some on this forum (but alas no wiser), and have had some injuries and surgeries; so I tend to be very aware of what my body is trying to tell me at all times. Maybe I am overly consertive, but I plan to be in the game a long time.

So to finally get to your question... If you do proper S&S and still feel the need to add stuff, then by all means do so... Slowly, and listen well to your body.
 

millie

Level 1 Valued Member
I guess it comes down to a couple of things. (From my perspective only)

1. Goals! In other words will your training support or hinder your goals? (I have crystal clear clarity of purpose with my goals.)
2. How your body responds to the training load.

Many people seem to not do just plain and simple S&S. Lots do various hybrid versions and add all sorts of things. (I'm one of those...)

I think professor Einstein said something along the lines of "...solutions should be as simple as possible, but no simpler..."

We all are different, and all have various reasons for training.
I mostly do GPP (in the form of S&S when I can, NW when I can't, coupled with pull-ups and running); with some sport specific 'adders', such as grip work. Several times per year I do some specific and focused training for a variety of different events, so there is a certain amount of periodization in my work.

I am older than some on this forum (but alas no wiser), and have had some injuries and surgeries; so I tend to be very aware of what my body is trying to tell me at all times. Maybe I am overly consertive, but I plan to be in the game a long time.

So to finally get to your question... If you do proper S&S and still feel the need to add stuff, then by all means do so... Slowly, and listen well to your body.
Thx for all the advice I truely appreciate it and looking forward to it the main reason why i ask is im switching alot between places and sometimes while i usually keep 2 kettlebells in my car its pretty hard to always have them with me so i like to throw some bodyweight work in.

again thanks for the early and well laid out response.
 

305pelusa

Level 6 Valued Member
After using the Killroy70 template for a good amount of time, I can say that I don't recommend it for the person starting to get into gymnastics strength training or calisthenics (too easy to burn out). There are other simpler BW programs out there that I think would be much better, such as Overcoming Gravity or material from Al Kavadlo.
 

Kozushi

Level 7 Valued Member
I will take your advice and start S&S maybe i can group in some naked warrior or would that be a bit of an overkill already if i do the one arm push ups and pistols on alternating days after my s&s workout throughout the day ?
S&S and NW are the only programmes I've followed yet. To me, S&S covers everything in NW and more even. I can still do my NW moves and do them better now that I'm back on S&S than I could do them while doing only NW in the summertime.

S&S is just terrifically amazing. It's also designed to leave you some energy for more nuanced exercises. So, those ring dips or whatever you're doing can still happen.
 

Karen Smith

Level 6 Valued Member
Master Certified Instructor
Elite Certified Instructor
Iron Maiden
Hi,

I am an ex competitive swimmer and i found when i was doing bodyweight i had some really good results so im getting back into things so i designed my program with some room for adjustment on my goals its more of a spinning the wheels program where i can change a bit for a goal im wanting to achieve.

Its a 4 week program base with the same but different aproach.

its a program for 3- 4 days depending on how i feel.
basicly the base of my workout its composed of this:

Dip progression 3x5 work up to 5x5
pull up progression 3x5 "
double kettlebell front squat 3x5 "
ab wheel 3x10 "
then at this moment i want to achive one arm one leg push up which is greasing the groove style also on off days and pistol squats same approach.
this for 2 weeks and then i change the exercises with
handstand pushups
inverted curls or some kind of heavy bodyweight row (not really know what imma be gonna do atm just some rows on the rings.
hanging leg raises
and single leg deadlifts.
but still keeping the greasing the groove style exercises the same untill i can do a solid set of 5 every time i want.
any pointers of what could be done different currently im doing ring dips 5rep max on a good day and sitting around 10 max rep pronated pull ups that i can hit every day i will probably start adding weight to these things and for conditioning i do some kettlebell complex mixed in with some carry work depends on what i feel like.
anyways srr for the rant its a bit long.

IMHO - you have been give lots of options. Here is my take.
S&S is great and many people say only do that. However you mentioned our desire to do BW and that is not a BW strength program. OUR principles are invaluable. They spread across all our modalities. You can do S&S and still GTG a few bodyweight skills.

While you do have many skills in your program and maybe too many for some peoples liking, I MUST SAY it DEPENDS!

Some people can handle more skills and more volume than others but end the end it depends on your goals. If you main goal is General fitness then you can absolutely do many skills in practice/play type of training setting and still maintain or even advance your strength for many years to come. If you have training ADD then yes 2 week intervals can help you maintain focus for your goals once you set them. I recall Pavel mention at one of the certifications that you can switch between endurance and strength every 2 weeks and still make gains.

Hope that helps!

REMINDER:
I am not knocking the other schools methods that you are being recommended, HOWEVER I DO know our SCHOOL and our principles WORK Wonderfully. :)
 
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