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Bodyweight Tear Apart This Program Concept

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Neuro-Bob

Neuro-Bob

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Hello all-

I’m looking for input on the program concept pasted below.

A certain relative, knowing my interest in physical culture, is looking for me to create a strength routine for him. Initially I would just point him to an established one, but he partially wants it to be created by me as a way of making it special.

GOAL: the standard “build strength” shrug that anyone responds when they aren’t 100% sure what they want, but know they need something. I’d like to stick with strength in general, especially based on the discussions of older people and what’s most important.

REQUIREMENTS:
-30min or less
-absolutely no equipment (“that will help me do it even when I travel for work, reduce excuses”)
-Step by step, do this now, follow me kind of plan that doesn’t require much thought

THE PERSON:
-approximately 55
-avid biker/runner before cancer
-cancer free about 1 year, but had a relatively new treatment so nobody really knows how to recover from it
-walks vigorously regularly
-did (or does?) some pilates regularly post-cancer

CONCERNS:
-my concept may be too loose on progressing still
-have I put too much or too little
-progress is via rep styles as opposed to sets/reps, not sure whether that is good (it’s just something that worked really well for me personally)

THE CONCEPT:
  • To be done any day you feel fresh
  • Start with a warmup, choose one of:
  • Turkish getups 5 each side
    • Hold a cup of water
    • Or balance a shoe on a fist
  • Strength
    • Box pistol and Wall one arm push-up
      • Singles only
      • 2-3 singles each limb per day maximum
      • 1min rest (or 20-30 breaths) between each single, at least
      • Stay at one elevation until moved through all reps styles
      • When comfortably at final style, change elevation
    • Example:
      • One arm push (left)
      • rest 1 min (20-30 breaths)
      • one arm push (right)
      • rest 1 min (20-30 breaths)
    • Rep styles
      • Hold on top position
      • Negative only
      • Negative to bottom hold
      • Full rep top down
      • Full rep top down with pause points
      • Full rep Bottom up
      • Full rep bottom up with pause points
      • Full rep top down ending with negative
      • Full rep top down end with negative to bottom hold
  • One round of core
    • Hollow hold
    • Dead bugs
    • Superman
    • Plank progressions
      • “Top of push-up” position
      • Hands close together
      • Top push-up, one leg
      • Hands close, one leg
      • Top push-up, one arm
      • One arm, one leg
  • Then go for a walk

    On a day where you crave variety, just do Habitual Strength Routine from Original Strength
    • Start lying on back
    • Roll over to stomach
    • Push-up
    • Comfortably move to bottom squat position
    • Stand up
    • Squat down
    • Comfortably move to push-up position
    • Lower to stomach
    • Roll over onto back
    • Repeat for 10 minutes

      @Jak Nieuwenhuis @offwidth @pet' @305pelusa
 
Bob,
First off thank you for adding me to this. I appreciate it.

I would like to ponder this a bit, before giving a considered opinion. But at first glance I am thinking there are too many moving parts to this.

But like I said let me think on this some...

B
 
@Neuro-Bob : I like your ideas but I think it might be a bit specialized. Obviously I do not know the person's true fitness level but I would not advice any 55 year old to start strength training with OAPUs or Pistols, regardless of the progression.

Squats and push-ups, if appropriate for him/her, will do wonders because they will manage higher reps (good for joints and muscles), find progress to be much faster (very encouraging), and also work up a small sweat (good cardio). Seriously I think every person who starts in calisthenics should pay these dues. I really believe that. In the future once they get easier, introduce him/her to harder things potentially. Unilateral work also requires a lot more skill/coordination; bilateral work is faster to learn, which makes it more productive earlier. They also take half the time, which is crucial if you got 30 min.

I would recommend:
1) Your warmup (minus the TGUs IMO... Again, they require a lot of skill and coaching and attention and this person most likely wants something to get started with and do reasonably well in... Allow him/her to grow in skill before introducing more multi-directional exercise... Again just my opinion)

2) 2-6 rounds of as many reps as possible (leaving 1-2 in the tank and using good form) of :
A) Walking Lunges (Lunges or Squats if short on space)
B) Pushups
C) Rows (this could become negative pullups if a bar is just easier to acquire; sub squats if traveling with no access; a pull is an important part of a balanced routine so you gotta figure out what he/she has access to at home)
D) Plank Should Taps

3) Your core circuit

This should take less than 30 minutes, and that's a good thing. The higher reps means that he/she gets literally more exercise (something crucial health-wisebfor a 55 year old! In fact, for everyone) and it's more of a workout (better sweat and will feel more productive).

I'm biased because I started that way and was taught to always hit those basics before moving on to fancy things (Unilateral, statics, multiplane, etc). I'm also trying to consider this is a 55 year old with little calisthenics experience. If he/she is a little fitter, perhaps pick slightly harder things.

Also FYI, this is the Reddit BWF Minimalist Routine (Google it if needed) which, from what I have seen from those who try, is excellent to get started or for those short on time. Just don't tell him/her that and pretend it's custom for him/her haha.

Just my 2 cents and hopefully gives some thoughts about the bases I'd try to cover/think about first.
 
That all seems really complicated. I can’t see how adding a suspension trainer would be more difficult. Then, he could work a simple progression of push, pull, squat and bridge in lieu of a hinge.
 
Hello,

@Neuro-Bob
First of, thank you for thinking about me regarding this topic.

I like your straightforward approach, despite some incertain things because of the lack of precise information.

If something based of bodyweight is required, I would go for something simple: A push pull leg core routine may get the job done.

Regarding the rep, you mentionned he wants a strength routine, then the time tested 1-5 reps is on the point IMO.

Are the 30 minutes the overall training session time ?

If so, I would do something as follows:
- Warm up: 5 minutes of skipping rope (easy pace, making fun with the footwork)
- Training:
-> 2-3 ladders of 3 toward one arm push up
-> If a pull up is possible, 2-3 ladder of pull ups. If not, a lat pull down with a doorframe and a resistance band
-> 2-3 ladders of 3 toward pistol
- 4-6 sets of 6-8s of HS plank or hollow rocks
- Cool down and Mobility and Flexibility: Trifecta (progression for back bridge, twist hold, LSit/ toe touch) + front and lateral split + full ROM squat + duck walk / bear crawl / lizzard crawl (a few meters each)

For the rep scheme, several options:
- One exercise after the other
- Circuit : 1 push up, 1 pull up... 2 push ups, 2 pull ups

The 2 option is more conditioning oriented so may be shorter to do.

On alternate / variety day, plenty of animal walks, swimming.

Would something like that be interesting ?

Kind regards,

Pet'
 
Another thing to consider; is the participant going to find it interesting and something they like doing? Especially staring out, the individual should be doing things that they can really get engaged with.

And I know you have thought about this, but I feel the need to mention it... this person has had a new cancer treatment as stated... please ensure their medical specialists see no contraindications to exercise.
(Even though your suggestions seem relatively benign)

I encourage lots of walking and a simple approach as @pet' suggested.
 
Hello,

+1 to @offwidth
Medical history...safety first, but having fun here is also crucial, above all at the beginning. I do not think pure performance is the goal.

I did not mention it, but in terms of programming, I would begin with 1 day of the chosen routine, 1 day of variety, on alternate day. This flexibility may permit a smooth progression while having fun and being health-respectful. That way, he can wave the week workload: For instance, reaching 2 days of routine, 1 day of variety, repeat, 1 rest day.

Kind regards,

Pet'
 
Will the individual have some space to train or this a hotel room type of session?

Personally for bodyweight I'd skip the traditional TGU and do higher rep of one of the "tactical" or no-hands varieties or even sub out entirely for Burpees or Deck Squats.

After that push/pull/hinge/squat. When it comes to bodyweight I find it a lot easier to let the exercise dictate the useful rep range. To get a range of rep exposure, sub out different version on a two day schedule eg. one arm inclined PU one day, two hand regular PUs the next/ Jumping squats one day, single leg assisted variant the next/ Good Mornings or single leg DL one day, broad jump the next. Doorway rows are nice no gear alternative for a pull - vid below.

Foot elevated dips done from an armchair or edge of a counter/dresser work well as a back/lat exercise.

Jumprope, Burpees for a warmup and 1/2, 1/2, 1/2, 3/4, 3/4, 3/4 or 1/2/3/4 for more of a circuit.

The first and last drills in this video are ones I have used, in fact the "sit outs in circles" at the very end of this are part of a circuit I have my daughter doing:

Duck walk 5 paces and jump, spinning to land facing the opposite direction, duck walk back
5 pushups (in her case a combination of PU and eccentric only 5 second lowers)
walk feet through and crab-walk across the mat, turn and repeat
Sit outs, 10 each direction
bear walk length of mat and back

shake out and repeat 5 times.


 
Couple of thoughts:

A program is not optimal when you can't think of anything more to add. it is perfect when you can't remove anything more without compromising effectiveness. Simpler is almost always better. That does not mean that you can't use a variety of exercises, but you should strive for a simple overall concept. For strength, think in terms of movements. Pick one or two exercises for each fundamental human movement, push, pull, squat, hip hinge, core stabilization. Find some effective exercises, and do them with reasonable loading, volume and frequency. 3-6 sets of 3-15 reps is about right. With bodyweight only, you have to use leverages for loading.

You are going to have a hard time loading the hip hinge and pull with no equipment. The Victorian hold is the best option I have found (). Obviously pullups are better but you mentioned no equipment. The best you can do for hip hinge loading with no equipment is to load the hip hinge muscles isometrically.

Regarding the no equipment issue, why compromise your training day to day in order to align it with your travels, when your training will be limited? With a kettlebell and a pullup bar, you would have a more than adequate set up day to day, then just do what you can when you travel.

A simple option when you travel is resistance tubing. You can put them in your suitcase. They are great for loading pushups, for doing rows, and even good mornings for hip hinge loading.

An example of a simple program I have used when on travel:

Resistance tubing pushups followed by resistance tubing rows, 5 rounds of 4-10 reps
Single leg squats, 5 sets of 5-8 reps
Good mornings with resistance tubing, 4 sets of 5-10
Front, side and back planks with leg lift, 3 sets of 10-20
(push, pull, squat, hip hinge, core)

There are many, many variations that are possible.
 
I think the following program is a bit simpler and fits better a 55 yo:

- os resets.
- push ups.
- b

do this program until she can do 10 push ups and hold the bottom of the squat for a minute. Then reassess. It's for a lady, right?

I also agree with @mprevost that having a good routine with equipment at home and another routine when travelling is better.

If equipment is allowed I would suggest:

- S&S warm up
- push ups.

Do this until she is able to do 10 push ups and hold the bottom of a bodyweight squat for 1 minute.
 
Thanks for all the replies! I’m currently mulling them over, working out, and celebrating New Years. I’ll report back with more pointed questions or thoughts....
 
Oscar said:
I also agree with @mprevost that having a good routine with equipment at home and another routine when travelling is better.
Click to expand...
I agree with this as well... (and do exactly that) however it's also been my experience that many people aren't mentally flexible enough for this. (As strange as that sounds...)
 
If he is walking a lot he is already getting a lot of excellent exercise. I'm also a walker and from my experience it maintains a baseline of strength and cardio above average for this day and age. Walking in my opinion misses two important things, however:

1. High intensity cardio - I noticed this always when getting back into judo from only walking. My cardio while good enough to take part in the class, gave out when fighting hard.
2. Upper body muscular development beyond bare minimum. You can walk a lot and still be pretty weak in the upper body.

Since he wants no equipment at all, how about 10 sets of ten pushups followed by ten sets of ten squats? I did this when away from my kettlebells for a few months as my base exercise routine. It's pretty decent if we're talking no equipment at all. It he has a chair, however, he could start to do the pushups with his feet on a chair at some point. The squats are good if for little more than some mobility and balance training.
 
Writing this while watching WWE Smackdown in a hotel somewhere......

Thank you ALL for the awesome replies. I knew I’d get good advice here across the board. Now to take it and make it work in this case.

He will visit soon and we will throw some spaghetti at the wall and see what sticks!

Leaning towards......

A / B / C

A: OS daily reset, THE MEAT
B: OS daily reset, THE POTATOES
C: OS daily reset, DRIVE THROUGH

THE MEAT
From the convict conditioning progressions
  • 2-5 sets push-up progression
  • 2-5 sets squat progression
  • 2-5 sets dead bugs or hollow holds
THE POTATOES

  • 2-5 sets bridge progression
  • 2-5 sets core progression
  • 2-5 sets of planks or Superman’s
DRIVE THROUGH
From OS
  • 10min quality reps of...
  • Roll
  • Push-up
  • Squat
  • Push-up
  • Roll


@305pelusa I like the mini routine from BWF. I actually went to their wiki for some research. My idea was from a “if I had known then what I know now” perspective, but I think you’re right - it’s important to “pay dues” with basic pushups and squats.

@vegpedlr i was afraid it was too complicated, thanks for the honesty

@offwidth thanks for your perspective as always. Medically cleared, but also there is something to be said for interest in the beginning.

@pet' you hit the nail on the head with variety for interest. I have a hunch that will be handy here. So we will use the variety day idea, somehow.

@North Coast Miller i like letting the variation determine the rep range. Good comment and very useful I think.

@mprevost i hadn’t heard of the Victorian hold. That’s awesome! I think it fits in well with the bridge progressions somehow?

@Oscar i found a lot of value holding a third world squat for time. Thanks for adding that!
 
I like it.

Though I’m still lobbying for some pulling. A suspension trainer with a door mount or some tubing I see easy to travel with.
 
vegpedlr said:
I like it.

Though I’m still lobbying for some pulling. A suspension trainer with a door mount or some tubing I see easy to travel with.
Click to expand...
I would love pull-ups....or simply hanging at least.

But for now we will keep it entirely equipment free, hope some spaghetti sticks, put some tools in a small toolbox, and maybe one day progress to more...
 
Hello,

@Neuro-Bob
You already mentioned Convict Conditioning. Below is a thought which comes to my mind:
-> CC progression for the bridge (until Step 6, which is the regular back bridge, starting from the floor) is excellent.

Regarding the core training, plenty of options can be possible. A good move is the hanging leg raise (but it requires a bar or something to get a dead hang position). If properly done, with full tension, as explained by Pavel (there are videos of it on Yo...be) it is efficient. Otherwise, the oldschool sit up (or crunch) (Janda / Pavel's style) and V-Sit progression are excellent as well and do not require anything.

Assuming strength is the goal, below is a chart which is the adapation of the Prilepin table, adapted to isometrics (plank, etc...).
Prilepin tables for bodyweight strength isometric and eccentric exercises
This fits well to the HS plank which is extremely hard to maintain for long with good form.

Neuro-Bob said:
But for now we will keep it entirely equipment free, hope some spaghetti sticks, put some tools in a small toolbox, and maybe one day progress to more...
Click to expand...
I am also a great fan of "extreme minimalism" but unfortunately, an upper body pull is extremely hard to do without any piece of equipment. You can chose the door pull up (if this is solid enough), otherwise, lat pull down with a rubber band. These are the two best options I found to work the whole back with a pulling move.

I hope it can help you a little,

Kind regards,

Pet'
 
May be lazy, not quite what you want. I would get the dude a cheap backpack and put 20 - 30 lbs ( or (1) 25lb plate) in it and just have him walk for 35-45 minutes a day. He already walks.

Practice getting up off ground for 10 mins a day, separate from rucking. The habitual strength video is one option..
 
hi, @Neuro-Bob

Buy GET STRONG (e-Book / printed version)

In this book he will find
A good general warm-up routine

Progressions from beginner level to intermediate level

The 16 week GET STRONG program is (almost) equipment free - He will only need a pull-up bar or something like that.

It is easy to stretch out the progression of GET STRONG 16 wk and make it longer.

Lots of other great content about Health & Lifestyle, Training, and how start training.

The layout of the book is good.


/Martin Joe
 
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