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Bodyweight Happy New Year !

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Karen Smith

Level 6 Valued Member
Master Certified Instructor
Elite Certified Instructor
Iron Maiden
Hello Bodyweight Enthusiast....
Hope you are all off to a great start for 2017.
I am working on my next 3-6 months schedule of SFB articles and wanted to see what you are all interested in.

Looking forward to hearing from you all here.
Karen Smith
Chief SFB
 
Hello,

@Karen Smith
I take advantage of this thread to wish a wonderful New Year to the forum and its members !

I would love to see a kind of program mixing up conditioning and strength on a "S&S fashion" !

Otherwise, I also "vote for" @Kristen Mitchell 's idea ;)

in all cases, I am sure it will be interesting :)

Kind regards,

Pet'
 
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Strength-stretching - Flexible Steel.

One of the things that happened with the formation of StrongFirst is that our focus became laser-like on strength. Ground Force Method, Flexible Steel, Functional Movement, and other organizations share our appreciation of strength but use it in a broader context.

JMO, YMMV.

-S-
 
Happy New Year to you too!

I would be interested in part 3 of the handstand push up series as well as an article about single leg dead lifts
 
Happy New Year to you too!

I would be interested in part 3 of the handstand push up series as well as an article about single leg dead lifts
Article 3 will be coming soon and I will as the SLDL to my list of article to write, plus those above
-bw programming
-bw as easy strength
-let me chat with Jon regarding Flexible steel :) article
and have an article in the works for Iron Maiden/Beast Tamer skills.

Keep them coming - looking forward to what else you guys/gals are interested in.
Thanks
 
Hello,

I am eager to read all these articles ! :)

Well, I thank you in advance !

Kind regards,

Pet'
 
Happy New Year Karen (and all)!

A few suggestions from me:

-Increasing 1 set rep strength in a favourite pet move (chin ups for me) and then maintaining that strength in the most simple, straightforward way while not developing overuse issues
-Specialised variety programme options for bodyweight so you can stick with a minimalist, no fuss routine for life (i.e. how much variety is needed and how often to switch grip/exercises etc for long term joint health)

Look forward to reading your articles!
 
Even though I am male I would be interested in specific training methods/programming for women and how it's different from the men. The female physiology is a little different after all. Including the monthly issues...

I am positivie it has an impact on the performance of women, but how?
 
Thanks Steve - I'm a long time reader and fan of Pavel and StrongFirst but new to the Forum! Calisthenics is (mostly) my preferred route to strong.
 
Hello,

@Carl
Welcome to StrongFirst !

Do you follow a specific routine in function of a precise goal ?

I am sure you will find here your way to strong

Kind regards,

Pet'
 
@Karen Smith : I'm probably in the minority here, but I would like to read something that's very specific. It has to do with calisthenics isometrics (L-sit, Front Lever, Planche, etc).

I would love to know how to set-up those isometrics in an 8 week cycle, where I change the sets, hold time, and progression exercise used as the cycle goes on to mimic a regular lifting cycle. A lifting cycle might begin with higher reps and lower weight, and progress to low reps and high weight to a peak.

Currently, calisthenics practitioners go stage by stage. "Work your Tuck Planche until you can hold it for X, then move on to Adv. Tuck". Instead, I want to see something more like:

1) Determine your max hold for a Frogstand. Train it for 3 weeks, 3-4 times a week, for A sets of B% of your max hold time.
2) Once the 3 weeks are up, determine your max hold for Tuck Planche. Train it for 3 weeks, 3-4 times a week, for C sets of D% of your max hold time. Note that because the Tuck Planche is harder, C would most likely be less than A and D less than B to accommodate.
3) For the last 2 weeks, do it for the Adv. Tuck Planche.

This would be EXCELLENT for a trainee who is stuck on the Adv. Tuck Planche because it's exactly what a basic Linear Cycle does. Instead of banging your head trying to squeeze extra secs each week, you back off with easier variations and higher volume, and build up again.

Note the planche is an example. It could be done with ANY progression. Forearm Plank > Full Plank with feet shoulder high > One-arm Plank for instance.

Additionally, Coach Karen, while stuff like basic bw programming, HSPU guides, and loaded stretching have all been discussed to some degree out there in the web, I can tell you this is something that has not been talked much about. It would be rather novel.

Some authors have tried (like Sommers' Starting Strength-inspired program in BTGB) but failed miserably. SF has the kind of programming knowledge that I know would make this work.

Anyways, would love to see that kind of innovative work.
 
@pet'

Thanks - such a great community.

My current goals are focused on increasing chin up numbers (perfect reps) for single set strength. I'd like to get to a point where I change my baseline to being able to perform 15-20 reps at a time in perfect form and maintain this without joint or overuse issues etc. I'm a little shy of the lower point of this baseline presently.

I'm also working on perfecting my l-sit hold in conjunction. That said - the chins are very much the priority and treated as such.

Along with this, I hold everything else together with a simple, minimalistic, full body routine a few times per week (mainly bodyweight with swings and goblet squats peppered in at times). I have the option of GTG at home as well with a chin up bar.

I'm in my early 40s and I'm very interested in lifetime fitness and enjoying my training over the long term. Perfect, graceful reps are my goal (not always achieved)!



Hello,

@Carl
Welcome to StrongFirst !

Do you follow a specific routine in function of a precise goal ?

I am sure you will find here your way to strong

Kind regards,

Pet'
 
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