Bodyweight substitute for S+S

Shawn Crespi

Double-Digit Post Count
Hi,
I am going to the Dominican Republic for a medical mission, and I am looking for a bodyweight workout to substitute for S+S for 3 weeks. I am currently using the 24 kg bell, and I believe the 32 is around the corner. Thanks in advance.
 

Steve Freides

Forum Administrator
Staff member
Senior Certified Instructor
@Shawn Crespi, IMHO, just give up on S&S for 3 weeks - it will come back when you get home again. Do other strength work as you're able - sprint, run, walk, maybe pullups, maybe take advantage of any weight lifting equipment you can find. You can always take a set of rings and throw them over a tree branch and get some exercise that way.

-S-
 

Molson

Triple-Digit Post Count
Naked Warrior?

Works well especially as TGU substitute. If you’ll find any place where you can do pull ups then I wouldn’t worry much about maintaining S&S strength gains.

As for endurance, well it all comes down what you like and what is available.
 

pet'

More than 5000 posts
Hello,

To build endurance, but maintain it as well, I noticed that 10 minutes EMOM of burpees, done with nasal breathing are wonderful. 10 burpees per minutes done that way can be a good place to start.

The nasal breathing will force you to get a moderate pace you can sustain. Then you will recover from it wihtout any trouble.

Kind regards,

Pet'
 

jef

I am a student of strength.
Certified Instructor
@Shawn Crespi
Where are you going to be in Dominican republic?
I spent some a few months there five years ago, found a gym with a rack, but didn't see any kettlebell back then.

On my last vacation, I simply did a light naked warrior: quite a few pistols, and pushups (power pushups mostly, not even one-arm). It could be a nice change of pace for three weeks.
 

Jak Nieuwenhuis

Quadruple-Digit Post Count
There really is no BW s&s

If you want a daily minimum style program for bodyweight

1. Armor of War by Tom Furman

2. Naked warrior + pullups

3. Combat conditioning by Matt furey

4. 5x5 workout by Al Kavadlo

5. Habitual Strength by Tim Anderson

6. Walking / rucking+ one arm pushup GTG

Also, good luck on your mission
 
Last edited:

Shawn Crespi

Double-Digit Post Count
Thanks, everyone, for the great advice. I might have to look into naked warrior. I like the burpees on the minute idea, too.

@jef I will be in the mountainous region of Puerto Plata before going to Cabarete to do a surf camp.
 
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Oscar

Quadruple-Digit Post Count
Hi,
I am going to the Dominican Republic for a medical mission, and I am looking for a bodyweight workout to substitute for S+S for 3 weeks. I am currently using the 24 kg bell, and I believe the 32 is around the corner. Thanks in advance.
Shawn, if you are in reasonably good shape, you could try Q&D doing sprints and push ups. Be careful to limit sprint duration to 4 seconds, at least at the beginning.

Another non BW alternative if you can find a gym is deadlift and dumbbell TGU 3 days a week, and 30 min jog 3 days a week.
 

Simply strong

Double-Digit Post Count
5 min max push ups and a beep test variant?

I’m getting into isometric deadlifts in a big way using a strap from a set of gym rings. My barbell deadlifts have boomed since I started doing them.

You could do some isometric holds then see how many push ups you can do in 5 min and how many times you can run/sprint 20 meters in 10 min.
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Hi,
I am going to the Dominican Republic for a medical mission, and I am looking for a bodyweight workout to substitute for S+S for 3 weeks. I am currently using the 24 kg bell, and I believe the 32 is around the corner. Thanks in advance.
- our SFB Bodyweight Program Minimum (The Naked Warrior's one-arm pushups and pistols, or any progressions leading to them)
- Second Wind's breathing exercises
- some shoe get-ups to maintain the movement

This is what I do when (frequently) traveling, and I have no troubles to get back to S&S after the return. More tips in the S&S 2.0 - Pavel was so kind to include my 2 cents in the updated edition.
 

pet'

More than 5000 posts
Hello,

In addition to excellent - as always ! - @Pavel Macek 's post, I would add some core practice (for instance HS plank).

I would do regular HS plank, but also 3 limbs plank (or even 2 limbs as taught in Bulletproof ans). This would make the return to SS easier due to obliques and lat work.

3 or 5 sets of 3 or 5 holds.

Kind regards,

Pet'
 

Mark Limbaga

Quadruple-Digit Post Count
Elite Certified Instructor
One arm pushups and some of the SFB drills like hollow body regressions and progressions, review the pistol and one leg deadlift drills..

My swings got much stronger to my surprise after the SFB I attended with @Pavel Macek when I returned to my s and s practice

Here's my educated guess:

Getting a touchup in irradiation and dominanta from the SFB helped my power output
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Hello,

In addition to excellent - as always ! - @Pavel Macek 's post, I would add some core practice (for instance HS plank).

I would do regular HS plank, but also 3 limbs plank (or even 2 limbs as taught in Bulletproof ans). This would make the return to SS easier due to obliques and lat work.

3 or 5 sets of 3 or 5 holds.

Kind regards,

Pet'
Pet', with 1OPU, plank is imho redundant. If anything is a "core" exercises, 1OPU it is. When in doubt, simplify.
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Hello @Pavel Macek

So for instance, you would do something like
- pistol + OA PU
- pistol + HSPU + plank

Kind regards,

Pet'
Why not, but - no. Please see my original post:

- our SFB Bodyweight Program Minimum (The Naked Warrior's one-arm pushups and pistols, or any progressions leading to them)
- Second Wind's breathing exercises
- some shoe get-ups to maintain the movement
 

pet'

More than 5000 posts
Hello,

@Pavel Macek
In your opinion, what would be the advantages and drawbacks of a circuit as follows:
- 1 OAP L + 1 OAP R + 1 pistol L + 1 pistol R, during X minutes
Compared to something more "regular":
- 3-5 sets of 3-5 reps of the same moves

Kind regards,

Pet'
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Hello,

@Pavel Macek
In your opinion, what would be the advantages and drawbacks of a circuit as follows:
- 1 OAP L + 1 OAP R + 1 pistol L + 1 pistol R, during X minutes
Compared to something more "regular":
- 3-5 sets of 3-5 reps of the same moves

Kind regards,

Pet'
Apart from rare exceptions (e.g. barbell DL), I am not a friend of singles. 3-5 sets of 3-5 reps, or ladders (let's say 1-2-3) will imho work better.
 

Mark Limbaga

Quadruple-Digit Post Count
Elite Certified Instructor
The 3-5 range is a better choice for building strength, singles for peaking strength
 
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