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.
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.