Bodyweight BW A+A

[Jonga.bd]

Hey guys! I'm new on the forum but follow SF since the beginning..
Quick question if you guys don't mind:

Just finished a great cycle of A+A with KB and would like to keep the system with BW exercises for a change. I've read the article Strength Aerobics and loved it but was thinking about going a little creative...
You guys have any ideas? Other than neural drive pullups McGill style, I wonder if Yang planks 10-15s would work...
I appreciate any opinions/suggestions...

 

[Erik Hournou]

Welcome to the forum! You could check out the naked warrior.

 

[Matt604]

I'm no A+A expert by any means but I think the idea is to use something explosive for short bursts with aerobic recovery in between. Seems like burpees are an obvious BW exercise for this. See Pavel's discussion of explosive burpees done A+A style in this article: How to Train Against a Virus | StrongFirst

 

[Rick213]

Sprints

 

[Jonga.bd]

Welcome to the forum! You could check out the naked warrior.

Tks!

 

[Jonga.bd]

I'm no A+A expert by any means but I think the idea is to use something explosive for short bursts with aerobic recovery in between. Seems like burpees are an obvious BW exercise for this. See Pavel's discussion of explosive burpees done A+A style in this article: How to Train Against a Virus | StrongFirst

I have some fear on high volume/high frequency jumping, but I would like to try, just like the jump squat recomendation on S&S. The thing is that I tend to overdo things so I've learned to choose carefully my exercises.

Do any of you guys have experience with submax jumps for higher volume/frequency?

 

[Sean M]

Burpees (not flopping-fish style), sprints, or squat jumps would be good choices.

 

[WhatWouldHulkDo]

+1 for burpees, with power pushup and max-height jump. My experience has been that 2 per repeat is plenty, but I'm a heavy guy.

 

[Bauer]

Are you a subscriber of the StrongFirst newsletter @Jonga.bd ? The newest edition includes a StrongEndurance protocol with bodyweight squats.

 

[Jonga.bd]

Sprints

Tks!

Burpees (not flopping-fish style), sprints, or squat jumps would be good choices.

Yeah! Gotta try those burpees!

 

[Jonga.bd]

Are you a subscriber of the StrongFirst newsletter @Jonga.bd ? The newest edition includes a StrongEndurance protocol with bodyweight squats.

Just read it! I've done that workout before I got my 24k bell! I will save that article as a reminder to the technique tips!! Tks!

 

[Jonga.bd]

+1 for burpees, with power pushup and max-height jump. My experience has been that 2 per repeat is plenty, but I'm a heavy guy.

So no problem on high volume jumps? I'm a high frequency trainer... yeah I know I'm supposed to recover, but training is as much mental flossing as physical for me...

 

[Erik Hournou]

So no problem on high volume jumps? I'm a high frequency trainer... yeah I know I'm supposed to recover, but training is as much mental flossing as physical for me...

Go for it and see if you recover well, only one way to find out.

 

[WhatWouldHulkDo]

So no problem on high volume jumps? I'm a high frequency trainer... yeah I know I'm supposed to recover, but training is as much mental flossing as physical for me...

I've been able to do 60 total jumps per session with no recovery problems. But, I was also using a half-inch-thick foam pad to land on to reduce impact- that might be important too.

 

[Jonga.bd]

I've been able to do 60 total jumps per session with no recovery problems. But, I was also using a half-inch-thick foam pad to land on to reduce impact- that might be important too.

Thanks for the response! I usually train barefoot on grass.. I guess it might be a little better than hard floor for jumps...

 

[s f]

Here's an article by Pavel that includes bodyweight

Strength Aerobics: A Powerful Alternative to HIIT | StrongFirst

Hard-living types love killing themselves in the glycolytic pathway. But this is far from the only way to achieve good conditioning.

www.strongfirst.com

 

[Training for Life]

Here’s a nice quote from Pavel:

Run. Shadow box. At intervals you have set for yourself—so many minutes or so many phone poles—stop and do one to three pistols. At the next stop do a couple of one-arm push-ups. Here and there do both pistols and push-ups. No rest at all and just a couple of reps.

Source: StrongFirst Roadwork | StrongFirst

 

[acutaiar12]

Hardstyle burpees for sure! Check out on of the recent articles for more info!

Burpees and Kettlebell Swings for Improved Athleticism | StrongFirst

We are StrongFirst. Therefore, we know kettlebells. We know the many benefits they can have. The swing is why you get into kettlebells right? Well, it was for me. What I realized after practicing with kettlebells for many years was that I got better athletically. Simply put, the kettlebell swing...

www.strongfirst.com

Also hill sprints. Hills don’t lie!!

 

[silveraw]

Hill sprints are always my body weight swing replacement

 

[ShawnM]

While not an explosive movement, I've done sets of 5 pull ups on the minute for 10-15 minutes in an A&A format. I got me past a knee issue a few years ago and helped maintain grip and back strength for the two weeks I could swing or do deadlifts.