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Bodyweight No Equipment Equivalent for S&S???

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Kozushi

Kozushi

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I sort of asked this question on the kettlebell forum, but I'm asking it differently here:

Given that I will be spending a long time away from home, often or always without ANY weights or exercise equipment, how can I stay in shape as best as possible with just me and the floor???

I will be doing a lot of walking, of course, but that in now way matches weight lifting.

What kind of body weight, non-equipmented exercises can I do, and how many sets of what exercises???

I'm sure this is something someone knows something about.

I'm assuming pushups will be a part of it, but specifically...???
 
I asked something similar to this a while back.
After condensing and distilling the info and suggestions: 5*5 approach to the push-up and squat/lunge with appropriate progressions seems to be a good fit.
For me I seem to feel better on a 5*3 scheme. But with anything YMMV.
 
+1 NW. Its a great book easy to read .lots of progressions and breathing techniques and explains gtg in depth. One of my favorites.
 
I suppose I'm going to commit heresy here. The naked warrior isn't really as complete or as clear as it could have been. The most recent article that is on how to do a push up and using the gtg method is much clearer and more logically laid out. Yes the nw explains why gig works, but as far as clear programming that doesn't need a Rosetta Stone for an explanation it is left wanting.
 
Naked Warrior is a great read. I re-read it every few months. One day I will do both a solid Pistol and a OAOLPU on both sides. Right now focus is on my Snatch.
 
MikeMoran said:
Naked Warrior is a great read. I re-read it every few months. One day I will do both a solid Pistol and a OAOLPU on both sides. Right now focus is on my Snatch.
Click to expand...
I started reading the book and tried a one armed pushup and one legged squat. I can't even START to do them! Yet, I'm lifting a 32 kg kettlebell with the full S&S programme! Wow! The strength systems are so enormously incongruous between the two! How weird! Bodyweight stuff is so much harder! Unbelievable!
 
Hello,

NW is a very interesting book. You can use it as "stand alone", or add things:

When I don't have my kb with me, I do:
- 1 bridge
- 1 leg raise (with straight legs beyond my head)
- 20s "L-sit"
- 1 OAOL PU each side (slow : 5s down, 5s up )
- 1 pistol squat each side

then 2 bridges, 2 leg raises, etc... until 3 or 4, with almost no rest

Kind regards

Pet'
 
Kozushi said:
I started reading the book and tried a one armed pushup and one legged squat. I can't even START to do them! Yet, I'm lifting a 32 kg kettlebell with the full S&S programme! Wow! The strength systems are so enormously incongruous between the two! How weird! Bodyweight stuff is so much harder! Unbelievable
Click to expand...

Careful now... As someone who has spent 80-90% of his strength training life doing pure bodyweight, I can see where you're coming from. However, your perceived difficulty may simply be a result of not having enough experience of bodyweight training, therefore lacking the specialised skill set. In this sense, when I first picked up a kettlebell, despite having previously done 50 consecutive pistols per leg and a few reps of OAPUs per arm, I still had to take some time to carefully learn the fine points of the swing, get-up, snatch, etc. (and I'm currently doing S&S with a 24, slowly introducing the 32).

However, by the same token, I do believe that pistols require far more balance and coordination than swings or get-ups, and so they respond far better to frequent training (e.g. GTG or maybe even Easy Strength). In this sense, I guess pistols are 'harder', but more due to balance rather than brute strength or explosiveness.

In short, any kind of training requires some kind of specific training to get really good at it.
 
My working theory at the moment is that even though kettlebells are easier than bodyweight exercises (well, after all is not a 32kg weight less than a body weight of 100kg or so???) this is kind of the point - to exercise in a fun and not too difficult way yet get in tremendously good shape and achieve a beautiful appearance. I'm all for that! I'm all for a fun, not too difficult way to look great, live long, and be healthy!

The one armed pushup is WAY HARDER than a 32kg Turkish Get Up.

With the pistols, the NW book says that in spite of them being great they don't activate the big chain of pulling muscles that the deadlifts and swings do, so you're lacking important muscle development if you don't do at least some of these "back chain" exercises during the week.
 
Kozushi said:
My working theory at the moment is that even though kettlebells are easier than bodyweight exercises
Click to expand...

You can't just compare the 2 without specific exercises. 100 snatches is 5 minutes with a decent weight is way harder that 100 pushups in the same time frame.
 
That is very encouraging! I can't even do 1 single armed pushup. I'll feel less like a sissy then! Thank you!!! I can do 100 statches in 5 minutes with a 24 kg, and 100 swings with a 32 kg.
 
I'm actually looking for something very similar that I can do quickly on the fly when I'm at my girlfriend's place. I'm away from my equipment half of the week and her place isn't very suitable for my bodyweight exercises (I normally do Dylan Werner's strength yoga when not messing with my pull-up bar + suspension cables). I did think about the Naked Warrior program but it sounds like a lot of it is dependent on pistol squats or one-legged squats. The problem with this, my left ankle has terrible range of motion because I separated it in Muay Thai like a decade ago. I can easily do pistol squats on my right leg. Anyone got any suggestions for this? Basically looking for something that can easily be done in 15 min chunks or less that is simple to remember and very time efficient. For reference, I'm on 32KG with Simple/Sinister.
 
It's half one legged squat and half one arm one leg pushups. The pushups stuff should work for you, no?
 
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