Recommended Routine

Discussion in 'Bodyweight' started by pet', Aug 21, 2017.

  1. pet'

    pet' Strong, Powerful, Explosively Athletic Member of the Forum


    In this thread (Bodyweight Evolution by Daniel Vadnal), we mention the "Recommended Routine".

    Then I propose to create a dedicated thread about it here:
    kb/recommended_routine - bodyweightfitness

    This is a pretty well conceived routine, as it works on agonist / antagonist pairs (pull up / dip ; push up / row ; abs ; squats)

    Aiming about 3 * 5-8 reps using 10X0 tempo will mainly focus on muscle definition / muscle growth.

    Kind regards,

  2. Jak Nieuwenhuis

    Jak Nieuwenhuis Helping Make Others Stronger

    I actually tried this for the past couple body weight sessions..

    I can't say much about it yet as far as results except that the dynamic warm up routine helped to relieve pain and tightness in my wrist (the muscular portion between thumb and wrist) that hasn't been relieved since tumbling off my bicycle a few weeks back... for that I am gonna thank Antranik on reddit.. seriously noticeable difference there on the same day! ( so for folks with wrist problems, the RR warmup might help!)

    As a newbie who has been doing mostly GTG/kettlebell/combat conditioning (notice all the short workouts?) the recommended routine was a bit longer than my usual.. for instance today I felt like I had too much fatigue when i attempted it (not from the RR, but from inadequate recovery since the last session) to make it past the dips and pull ups, so I left the workout when I still felt strong, knowing I would be struggling through the rest..

    I also really like the pairing of the different exercises. for instance doing dips and then 90 seconds later doing a set of pull ups and then 90 seconds later doing a set of dips... etc..

    The pairing really helps out to rest the muscles in between and keep the workout short(ish).

    I will try the RR again for at least a couple more sessions, but I need to get used to the length and practice resting adequately during the workout.. NOT TO MENTION the fact that daily training on the RR is not possible. The day after I tried the RR for the first time I actually had to have a full day of rest, rather than a usual short KB workout or GTG... come to think of it I needed 2 days of rest since I was too fatigued to make it through a full RR the next day.. I imagine my body just needs to build back up to the 1 day of Workout / 1 day of recovery system..

    Also needs to be said, the dips seem to be a big part of this routine and people who experience shoulder problems or that weird sternum issue (which I have only heard of, never experienced) might need to sub dips out or skip the RR...

    Next time I will be forgoing the dips and pullups because my horizontal rows are in terrible shape. I am a beginner and will probably injure my shoulder with the volume of Parallel Bar dips and pullups introduced later in the program.. The 2 to 3 minutes of support work on the Parallel Bars at the beginning of every session will build strength for that no doubt..
    Last edited: Sep 13, 2017
  3. pet'

    pet' Strong, Powerful, Explosively Athletic Member of the Forum


    Long workouts permits to improve endurance at the same time, provided rests remain short enough. That is why they can be interesting to a certain extent. However, hitting them everyday will sooner or later lead to overtraining or injury or you will stall. Of course, everyone has his own "threshold" regarding to training volume.

    Training everyday requires either shorter training or different body part training on alternate day.

    Working on pairs often is a solid approach because it prevents from muscle imbalances and protect joints and tendons.

    Kind regards,

    Jak Nieuwenhuis likes this.
  4. 305pelusa

    305pelusa Strong, Powerful Member of the Forum

    Go ahead and move the Handstand work and the positional drills circuit (hollow holds, etc) to the off days. This makes the RR training day simply 3 sets of 3 paired exercises for strength purposes. With the rests advised, it should take roughly 50 minutes.

    On the off days, you'd do Handstands and the drills which really are just skill development. They shouldn't be taxing and should groove the correct techniques and cues.

    That's one way to split the RR into near-daily training (6 days a week). If it works better on your schedule, it's a fine choice.
    Ryan Cranfill likes this.
  5. Jak Nieuwenhuis

    Jak Nieuwenhuis Helping Make Others Stronger

    After trying this routine for a 3rd time, as someone not very experienced with cals, I feel I should update just for all the beginners out there who might try and jump into the full program: skip the dips and pull ups. Even if you can do 3 sets of 5 of each and then finish the workout, if your horizontal rows aren't honestly up to par and you can't do 3x8 diamond push ups with the form shown here: , then you'd really be better off taking the conservative route and working up to the dips and pull ups.

    Think about it: doing the program (without dips and pull ups), along with its dynamic warm up for 8 weeks, should seriously help prepare individuals to do dips and pull ups with proper form and little risk of injury. The warm up alone could go a long way in making shoulders less prone to injury. The rows, diamond pushups, support work, and mobility work are all leading up to the first pairing of dips and pull ups.

    Skipping the first pairing (Dips and Pull ups) brings the workout down to a very reasonable time frame as a beginner, around 45 minutes including warm ups

    Could not recommend the Conservative route enough, even as someone who is not particularly bad with pullups and dips. Think about the joints and tendons, not just the muscles and your nervous system.

    just a warning
  6. 305pelusa

    305pelusa Strong, Powerful Member of the Forum

    What you say is a good point but I really want to remind you that even the Pull-up and Dip progressions have regression exercises. If those exercises are too difficult because it taxes the muscles or joints too much or whatever, I would consider regressing them first, and just remove them completely if you cannot.

    The reason is really as trivial as the fact that the regressions of those exercises are the best way to prepare you for the exercises. I have no doubt that working hard on Rows and Hangs carries over and prepares everything. But doing, say, Negative Pull-ups (if those feel good) is a great choice also.

    You should absolutely feel free to modify the RR as possible, but always be cognizant to change it the least possible while still working. If time is a constraint, move the skill work to another day (or just do it 1-2 times a week). If the Pull-ups/Dips are too hard, try to see if you can find a comfortable regression. And if you can't, you might trade them for a few more sets of Rows and Push-ups.

    The reality is that the strength work is the heart of the RR. Everything becomes much easier once you get stronger. Your work capacity goes through the roof. A strong person can handle lots of volume and intensity. It's all right to eliminate the Pull-ups or Dips if you must; just realize progress will be half as fast. That's how vital the Pull-up and Dip is to Calisthenics.

    I'm glad you enjoyed the workout and successfully modified it to your level; I'm excited to see how it goes!
  7. Kristen Mitchell

    Kristen Mitchell Double-Digit Post Count

    Based on a recommendation by @305pelusa I've been doing the RR for a couple of months now and want to add in my experiences thus far.

    First of all, I really love it. I've been travelling a ton the past five weeks and have not had to restructure my training much at all because I've been able to do the wo at a playground. I've been doing this is spots as varied as Kotzebue, AK, Atlanta, GA, and Berkeley, CA. I have had to make a couple of concessions; I haven't traveled with my rings and I did sets of pistol squats instead of the DB KB front squats I do at home. Not only is it super convenient while traveling, it's also been great to do at home. I wo super early in the am and can get my wo in while making kid lunches, unloading the dishwasher, etc. in between sets.

    I've been really surprised in how I've progressed in all the movements. I've been doing a lot of this kind of movement for a while (even attended an SFB!), so am not a complete beginner (except the OAPU is still elusive and frustrating!!), but this is the first time I've done an almost complete BW type progressive strength program. The exception to that is the KB front squats. I may sub the KB front squats with back squat and deadlift over the week for leg stuff, but still considering that idea.

    I'm a bit stalled on my pull-ups, but have a game plan and working negatives and scapular hang shrug movements (not sure what their called) and am improving on the PU numbers. Also, I decided 1 day a week I will add a little more volume and go for 4 sets of each pairs. Did that this am, and it went well. I have also moved to ring dips, and wide RTO pushups which are both so fun! Row is also progressing as well.

    Most of the time, the entire wo with all the warm ups and skill work take about 50 minutes. This morning took a little longer with the added sets. But, to be honest, I don't really time my rests in between sets but timing works well for me.
  8. Karen Smith

    Karen Smith Chief SFB Bodyweight Instructor Master Instructor

    @Kristen Mitchell - let me know if you want me to help with the OAPU. I don't want you being frustrated with that skill :)
  9. Jak Nieuwenhuis

    Jak Nieuwenhuis Helping Make Others Stronger

    I'm a bit confused.. on the recommended routine it says to not do dips and pullups until you can do 3x8 diamond pushups and 3x8 horizontal rows..which I can not do in good form...

    Are you saying that it would be better for me to do 3 sets of dips with 2-3 reps instead of completely forgoing them? I'm mostly worried about my shoulders being overworked since I can not dip 3x5 with very strict form (my shoulders tend to shrug instead of depress)

    And for the pullups, you're saying it would be better to do negatives in sets of five if that is comfortable for me, rather than completely forgoing them?
  10. pet'

    pet' Strong, Powerful, Explosively Athletic Member of the Forum


    As always, there are plenty of possibilities to get to a full ROM move (for both eccentric and concentric phase).

    You can do slow negatives, with some pause during the moves (basically top position pause, middle position pause, bottom position pause).
    Another option is to start the move and to do partials reps. Then, you can progressively increase ROM until reaching a full one.

    Regarding the incorporation of both solutions in a routine, you can simply do for instance x sets of y partial reps (x and y are the required number in the proper program). Then, once you get 1 proper rep, things will be easier.

    Kind regards,

    Jak Nieuwenhuis likes this.
  11. 305pelusa

    305pelusa Strong, Powerful Member of the Forum

    @Jak Nieuwenhuis : No you are correct. I just thought you were saying to take them out even if you were good at Pullups and Dips (which usually means you can do better than 3x8 inPushups and Rows).

    If you yourself can't get that on those exercises I agree with you 100% building a bit more strength on them first is a good idea.

    I was just confused. I thought you were extrapolating just in general. Carry on brother!
    Jak Nieuwenhuis likes this.

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