Presented by: Mike Fitch, Creator of Animal Flow & President of Global Bodyweight Training AFPA October 2014 PROGRESSIVE BODYWEIGHT TRAINING: Accumulative and Regressive Techniques

Bodyweight Training: Newest fitness trend? Or oldest exercise method? Progressive Bodyweight Training

What is Bodyweight Training? Regular weight training LOADS the movement with external weight Bodyweight training replaces all the external load with BODY LOADED exercise. Your body itself becomes the weight.

Progressive Bodyweight Training Common Exercise Variables  Sets (increase for total volume of workout)  Reps (increase/decrease with goals)  Tempo (adjust to elicit more muscular endurance or power performance)  Rest (alter to match the rest of the sets)  Intensity (or amount of weight) We manipulate these variables to achieve specific goals.

Progressive Bodyweight Training Bodyweight Training Variables The INTENSITY or load (our bodyweight) is now constant. To increase the CHALLENGE, we can:  Increase % of body load  Alter the resistance arm  Add complexity  Create asymetrical load

Progressive Bodyweight Training Bodyweight Variables: % OF BODY LOAD To change the % of body load, we can: manipulate our position in space

Progressive Bodyweight Training Bodyweight Variables: ALTER RESISTANCE ARM To change the leverage of the muscles in relation to the resistance:  Increase (or decrease) the length of the resistance arm  Will increase or decrease the body load

Progressive Bodyweight Training Bodyweight Variables: ADD COMPLEXITY Last variable for overall progression of a bodyweight exercise is to add complexity:  Introduce a balance or stability component  Added movement  Tempo change

Progressive Bodyweight Training Bodyweight Variables: CREATE ASYMETRICAL LOAD To increase the challenge we can shift the bodyweight, loading one limb more than the other.

Progressive Bodyweight Training What is a BODYWEIGHT ATHLETE?  Self-mastery No longer interested in simply lifting more weight, the new breed of Bodyweight Athlete pushes their own boundaries to achieve feats of strength, balance, and skill  Skills Practice

Progressive Bodyweight Training Just your own body and gravity (exercise gimicks have always been a part of the fitness industry!)

Progressive Bodyweight Training Pinnacle Exercises (Dynamic) Muscle Up Handstand Push-Up Single-Arm Chin-Up Single-Arm Push-Up Pistol Squat

Progressive Bodyweight Training Pinnacle Exercises (Static) Lever (Back) Hand Balance Human Flag Planche

Progressive Bodyweight Training How do we get to the Pinnacle Exercises? SKILL: “competent excellence in performance; expertness; dexterity” HIGHER NEURAL LOAD: requires increased levels of motor control at the conscious and reflexive level

Progressive Bodyweight Training Example: The Handstand Push-Up An incredible amount of internal communication and tension is required within your body to make this happen Formula to learn the skill: MAXIMAL STRENGTH + BALANCE/STABILITY + COORDINATION

Progressive Bodyweight Training SKILLS BUILDING  Maximal Strength (motor unit recruitment)  Balance/Stability (proprioception)  Coordination (neuromuscular efficiency combining all of the above)  Improve our “skillfulness”  Higher neural load

Progressive Bodyweight Training Sample Progression: The Handstand Push-Up  Hands-Elevated Pike Push-Up  Floor Pike Push-Up  90-Degree Pike Push-Up  Wall-Assisted Handstand Push-Up  Suspension Assisted Handstand Push-Up PINNACLE: Freestanding Handstand Push-Up

Progressive Bodyweight Training ACCUMULATIVE / REGRESSIVE TRAINING How do we work toward building those skills and neural adaptations?  ACCUMULATIVE is the practice  REGRESSIVE is the goal specific conditioning

Progressive Bodyweight Training ACCUMULATIVE / REGRESSIVE TRAINING Begin with the THRESHOLD ASSESSMENT: Using gradual progressive overload to find someone’s Bodyweight Threshold (at what point they begin to break down or compensate)

Progressive Bodyweight Training ACCUMULATIVE / REGRESSIVE TRAINING Implement REGRESSIVE SKILLS TRAINING Use rep ranges similar to “drop sets” in resistance training: REP RANGE Chart Strength:1-6 Strength/Hypertrophy:6-12 Endurance:12-20 (up to 50)

Progressive Bodyweight Training Learn more about bodyweight training: Interested in progressing your Hand Balancing? Use code AFPAGRAVITY to save $25 off GBT’s video: Hand Balancing for the Bodyweight Athlete (at the website above)