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The Johnston Karate Guide to Functional Strength

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Johnston! "#en
The Johnston Karate Guide to Functional Strength
Fitness Instruction! $st %dition
Copyright 2&$2'$(
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edition! e'mail me and #e can set up discount pricing on ,ul- orders .
Author & 1u,lisher ' "#en Johnston
%ditor ' T+"+2+ Johnston
3oo- 4ome 1age . http55strengthguidepdf+com
For more a,out me! please see the 6A,out the Author6 page at the end of the ,oo-+ If you
#ould li-e to *ie# full info on my 7ualifications! schedule a free trial class or consultation! or
contact me for any other reason! please *isit the follo#ing #e,page .
For a free one'page list of supplementary resources I highly recommend! *isit the
8nderstanding Karate home page and clic- on the lin- near the top that says 6Supplementary
6For to me to li*e is Christ! and to die is gain+6
' 1hilippians $2$
Guide to Functional Strength
This ,oo- is intended for people of good health and physical condition+ The training
methods and ad*ice in this ,oo- may not ,e for e*eryone+ Al#ays consult your physician
,efore starting a ne# e:ercise program+ I am not a physician! and as such! nothing in this
,oo- should in any #ay ,e ta-en as medical ad*ice or a su,stitute for medical ad*ice+ Also!
this ,oo- should not ,e used to replace ad*ice from your personal physician+
1hysical acti*ity al#ays carries #ith it a ris- of in0ury+ ;hen you practice the training
methods in this ,oo-! al#ays practice proper safety precaution! use proper techni7ue! and
apply common sense+ The author can not assume any responsi,ility for any in0ury! illness! loss
or damage that may result from follo#ing the training methods in this ,oo-+
Lastly! this ,oo- is not a replacement for formal instruction+ 3e sure to see- out a
competent! 7ualified instructor #ho may carefully o,ser*e your progress and pro*ide
feed,ac-+ This ,oo- is intended primarily to ,e a supplement to! not a replacement for! formal
Guide to Functional Strength
Ta,le of Contents
Introduction ' <
"fficial trade paper,ac- and Kindle editions ' =
Fitness $&$ ' >
Transform your life? ' $2
Thoughts on Training ' $9
Specificity in Training ' $(
Setting Training Goals ' $<
;or-out 2esign ' $=
;or-out Templates ' $>
3asic template ' Ad*anced Training Session ' $@
Training 1rogram for Fitness Client ' 2&
An %ssay on Fle:i,ility ' 29
"ne Arm 1ullup Training ' 2=
Gymnastics 3ac-,end Tips ' 2A
Bo,ility #or- . tension fle:i,ility e:ercises ' 2>
Bethods of progression in calisthenics ' 9$
Strength training stations #or-out for gymnastics ' 99
Sand,ag training for functional! real #orld strength ' 9(
Ca*eman Conditioning 8nci*iliCed! Binimalist Training Bethods ' 9=
All a,out progressi*e calisthenics ' 9>
1rogressi*e Calisthenics Lifestyle ' (&
1rogressi*e Calisthenics for Strength ' ($
8ltimate Leg Training ' <&
Calf Training ' <$
1oetry in Botion ' <2
Kettle,ell Training Tutorial ' <9
Integrating 3asic Gymnastics #ith other types of ' <<
3ody ;eight Strength Training
"dd ",0ect Training for Strength ' =9
"ld Time Strongmen ' Training and )esources ' =>
Street ;or-outs . minimalist training! any#here ' A$
DCheat sheetE section ' A$
6Train hard! train hea*y! train progressi*ely! and train smart+6
' 3roo-s Ku,i-
Fou need to ,e as po#erful and functional as you possi,ly can ,e! for a long time into
your old age+ Calisthenics can gi*e you that+
' 1aul ;ade
This ,oo- is ,ased on my continuing research and teaching e:perience+ I ,elie*e in
continuously updating one6s -no#ledge ,ase and e:pertise! and as such! I am constantly
refining my teaching methods+ As such! this ,oo- is intended to represent the most up to date
information possi,le regarding ho# I teach fitness to my students+
Keep in mind that this ,oo- is not meant to ,e a comprehensi*e te:t on fitness and
health+ Consult your physician ,efore starting an e:ercise program! and ,e sure to contact a
certified fitness trainer to help you disco*er a nutrition and e:ercise plan that suits your
lifestyle and indi*idual needs+ For free articles a,out nutrition and e:ercise! please *isit my
fitness lin-s page+ Gisit my home page and clic- on DFitness Lin-sE near the top+
1remium editions of the ,oo-
All of my ,oo-s are a*aila,le as professionally ,ound and printed trade paper,ac-s!
and professionally produced Kindle %'3oo-s+
Get a 2&H 2iscount on the Trade 1aper,ac-s
Gisit my personal profile page and clic- D2&H discount on my ,oo-sE for the discount
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3ecome an authoriCed reseller
I can pro*ide #holesale 5 discount pricing on ,ul- orders of the ,oo-+ If you #ould li-e
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Fitness $&$ . A 3asic Tutorial
This is meant to ,e a concise article summariCing the ,enefits of e:ercise! plenty of
ad*ice and lin-s to 7uality resources that #ill gi*e you a good headstart! as #ell as a
recommended e:ercise list at the end+ If you #ould li-e to *ie# a *ideo demonstration of the
e:ercises! point your ,ro#ser to the a,o*e #e,site and clic- on the 6Fitness $&$6 lin-+ Just -eep
in mind that getting into shape and impro*ing your lifestyle ha,its Iincluding nutrition! rest!
scheduling! etc+J ta-e a long term! disciplined approach+
There are many ,enefits to e:ercise! including ,urning calories! ele*ating your mood!
and heart disease pre*ention+ 8sing cardio training to impro*e your fitness also impro*es
your circulatory system! strengthens your heart and lungs! impro*es ,one density! #hich all
help immensely not 0ust #ith other types of e:ercise! ,ut life in general? 3enefits to lifestyle
include impro*ed mood! stress 5 depression relief! ,etter posture! ,eing a,le to fall asleep
7uic-er! as #ell as sleeping more deeply+
Kot only that! strength training helps not only ,uild your muscle mass and strength!
,ut also your endurance! and performance of daily acti*ities such as lifting! carrying! and
#al-ing+ Four fle:i,ility is also enhanced! #hich helps to pre*ent ,ac- pain! and pulling
muscles+ Kot only that! e*en your ligaments and tendons adapt to training! and ,ecome
stronger! and less prone to in0ury+ The additional muscle and ,one density gained in training
also help in reducing in0ury to 0oints+ The meta,olism definitely gets a ,oost #ith effecti*e
training! #hich results in impro*ed ,ody composition+ The end result #ill ,e more muscle and
less ,ody fat+ Bore muscle doesn6t necessarily mean a ,ig! ,ul-y loo- ' ,ut regular! effecti*e
e:ercise #ill Ias a ruleJ result in impro*ed muscle tone+
Since this is not meant to ,e a comprehensi*e article! -eep in mind that there is a lot
more to understanding fitness than I can condense into 0ust a fe# pages+ Kutrition and
lifestyle changes are t#o important topics to consider #hen starting a ne# fitness program+
Also! it6s a good idea to 0oin a local gym #here a certified fitness trainer can help you figure
out the ,est options and routines+ Lastly! if you6re ne# to fitness! you6ll #ant to get at least a
,asic idea a,out nutrition! ,ody mechanics! and fitness concepts+ As such! feel free to read
hand selected articles I6*e lin-ed to from my Fitness Lin-s page+ Simply point your #e,
,ro#ser to my home page and clic- on DFitness Lin-sE near the top+
Also ,e sure to chec- out the ,log ,elo#! #hich has plenty of FouTu,e playlists of
martial arts and fitness *ideos that I highly recommend+
If you6re 0ust starting out! I recommend calisthenics! also -no#n as ,ody #eight
training+ Calisthenics train the #hole ,ody . muscles and 0oints+ This means no e7uipment
re7uired! so you can practice the e:ercises any#here+ 1racticing calisthenics ,uilds functional
strength and muscle tone *ery naturally+ It also ,oosts the meta,olism+ %*en if you6re already
in shape! easier calisthenics e:ercises can help train your #hole ,ody! strengthen any #ea-
areas! and reha,ilitate 0oints+
Fitness $&$ continued
I personally teach my o#n uni7ue approach to calisthenics! #hich is gi*en a general
description in the article D1rogressi*e Calisthenics for StrengthE+ By approach is mostly ,ased
on Con*ict Conditioning! #hich teaches training progressions that range from easy to insane
full ,ody strength+ I #ould highly recommend progressi*e calisthenics to anyone trying to get
into shape+ It6s an approach! not a set routine? "nce you understand the ,asic concepts! you
can ,ecome your o#n coach+
T#o other #ays to ,uild strength and muscle are #eights and machines+ If you decide
on either of these! start light! and ,uild gradually o*er time+ 3efore starting a program!
though! ,e sure to find a #or-out partner you trust! or *isit a local gym and tal- to a certified
fitness trainer+ Gradually introduce more protein into your diet from natural sources! and
supplements if needed+ IKuts! grains! cheese! mil-! *arious types of protein po#ders such as
#hey and creatine! etc+J
I also recommend -ettle,ell training+ 2ue to the ,allistic! full ,ody nature of a -ettle,ell
#or-out! it accelerates fat loss! pac-s on lean muscle! and ,uilds e:plosi*eness+ Kettle,ells
help #ith cardio! po#er! speed! muscle endurance! stance training! mental toughness!
efficiency in mo*ement! and strengthening your core+ Strength and stamina in the lo#er ,ac-!
legs! shoulders! and grip also ,enefit+ Caution and proper form must ,e used at all times #ith
-ettle,ells . as such! see- out a 7ualified instructor ,efore starting+
Change up your routines up once in a #hile if it helps you stay moti*ated+ Also! #hat
you do outside of the gym or e:ercise in general is 0ust as important! such as ma-ing any
necessary lifestyle changes! as #ell as getting the right nutrition and rest+ Al#ays try to eat
fresh and drin- things li-e #ater! tea! gatorade! fruit smoothies etc instead of sodas+
If you #ant to ,ul- up! #or- up to hea*y #eight and5or hard calisthenics e:ercises #ith
lo# reps+ If you #ant to tone up! you #ill #ant to start ,urning off any unhealthy #eight! #hile
also ,uilding muscle in challenging strength sessions+ The -ey is to ,urn more calories than
you ta-e in+ )emem,er to ha*e a small! nutritious meal after a hard #or-out! such as a
protein sha-e and a piece of fruit+ Also! al#ays gi*e your ,ody enough reco*ery time after a
#or-out+ Boderately hea*y to hea*y amounts of lifting should ,e done e*ery other day to
allo# time to reco*er+ IL4ea*yL depending upon #hat le*el of training you are at+J
Keed to lose #eightM Get out and get mo*in6? Get any -ind of cardio you can fit into
your daily routine+ 2o laundry! some yard #or-! #al- the dog! #hate*er? Get on the ,i-e! 0og!
ta-e an aero,ics class+++The list goes on? Find a friend to go outside and get acti*e #ith ' ha*e
fun #ith it?
Next page exercise list
Fitness $&$ continued
Exercise List. Let6s loo- at some recommended ,ody #eight! dum, ,ell! and curl ,ar
e:ercises+ )emem,er to set realistic goals ' such as allo#ing a fe# months to achie*e the right
loo-+ Feel free to research other e:ercises as needed to help train for your o#n personal
performance goals! and tal- to your fitness instructor for ideas on ho# to t#ea- your routine+
$+ 3asic #armups and stretches+ ;armups should usually include 0oint rotations! #hich
oil up the 0oints! and some -ind of aero,ic acti*ity! such as s-ipping rope! #al-ing! or 0ogging+
Aero,ic acti*ity #arms up your ,ody temperature and increases ,lood flo#ing+ This helps to
impro*e your muscular performance and 6elasticity6! #hich helps to pre*ent in0ury Isuch as
pulling a muscleJ+
If you do not stretch correctly! in0uries can occur! so al#ays start slo#ly if you are ne#
to fle:i,ility training+ Start #ith a fe# minutes of static stretching! #hich is used to stretch out
the muscles #hile the ,ody is at rest! then mo*e onto dynamic stretching+ )emem,er to do
light aero,ic acti*ity such as #al-ing or 0ogging and some more static stretching! at the end of
your #or-out to cool do#n the ,ody+ Gie# the pages ,elo# for static and dynamic stretching '
2+ 1ushup *ariations+ These #or- primarily the pectorals! triceps! and deltoids+ "ne
armed pushups are the gold standard in chest and el,o# strength+
9+ Curls #ith dum, ,ells . these #or- the ,iceps+ If done standing! use light #eight if
necessary to practice correct form+ If using a curl ,ar! sit in a sta,le chair #ith your ,ac- flat
against it! #ith your el,o#s loc-ed in against your ,ody+ This #ill help sta,iliCe the ,ody! and
isolate the ,iceps+
(+ Alternating front raises #ith dum, ,ells ' #or-s anterior deltoid+ Allo# your ,ody to
s#ing as little as possi,le . maintain correct form at all times+
<+ Bilitary presses #ith curl ,ar ' #or-s the deltoid muscles in the shoulders as #ell as
the core and legs! #hich you must use to sta,iliCe the #eight+
=+ S7uats #ith curl ,ar ' #or-s the 7uadriceps+ If you ha*e trou,le #ith your -nees or
an-les! lo#er the #eight or do s7uats normally #ithout the ,ar+
A+ LS-ull crushersL #ith curl ,ar ' #or-s the triceps+
>+ 2ead lift #ith curl ,ar ' #or-s grip strength #ith the erector spinae! gluteus
ma:imus! adductor magnus! hamstrings! and 7uadriceps ser*ing as the primary muscles+
@+ 1ullup *ariations . pullups are a compound e:ercise that primarily #or- the ,iceps!
and latissimus dorsi Ior 6lats6 for shortJ+ The lats are the largest muscles on the torso! and run
from your armpits to do#n ,eyond the ri,s+ Bost of the other muscles in the ,ac- also get
Fitness $&$ continued
#or-ed ,y doing pullups+ Kot only that! your fingers! palms! and forearms are gi*en a great
#or-out ,y holding up and pulling your ,ody #eight as you grip the ,ar+ This translates to
,uilding grip strength+ Lastly! pullups gi*e your a,s and hips a great isometric #or-out+
3ecause of these ,enefits! pullups help train the ,ody for hanging leg raises+
To do a pullup! start ,y getting a good grip on a horiContal ,ar or anything sturdy you
can hang from+ Keep your shoulder girdle tight and your el,o#s slightly -in-ed in the starting
position! to help pre*ent in0ury+ Generally! #ith full pullups! you #ill try to pull your ,ody
#eight up until the chin clears the ,ar! and you then lo#er the ,ody until your arms and
shoulders are almost fully e:tended+ If you don6t ha*e the strength yet to complete the full
range of motion! start #ith easier *ariations of the pullup+ Also! to #or- strictly on grip
strength! try #or-ing on hanging grip #or- Iagain using a horiContal ,ar or anything you can
hang fromJ+
Gisit the page ,elo# for ideas on impro*ing grip strength '
$&+ Leg raises from a horiContal ,ar+ This primarily #or-s all the muscles in the a,s! as
#ell as your lats+ Fou also get some ,enefits to your forearms and shoulders! since they are
used to hold your #eight from the ,ar+ ;hen you first gra, onto the ,ar! do nothing else until
your momentum has disappeared+ Four ,ody should ,e still and your legs straight ,efore you
start the first repetition of the e:ercise+ Slo#ly raise your legs as far as you can+ As your a,s get
stronger you can increase your range of motion in this e:ercise+ If this e:ercise is too hard at
first! try hanging -nee raises or flat ,ent -nee raises+
Transform your life
;ith time! patience! proper training! proper nutrition! and proper attention to lifestyle
factors! almost anyone can transform their ,ody and their life+ It ta-es a lot of time and
dedication . it could ta-e at least a full year to achie*e a trim! proportioned! fit loo-+ Fes! of
course you #ill see some results #ithin t#o #ee-s if youNre training at least t#ice a #ee- and
#atching your nutrition+
3ut to get a #hole ne# ,ody . trimming do#n #hile ,uilding up the muscles . is a long
term! difficult process+ It ta-es time to replace old ha,its #ith ne# ones+ Fou also ha*e to pay
a lot of attention to nutrition! losing #eight slo#ly Iinstead of too 7uic-lyJ! learning ho# to
train Is-illJ! ,uilding up the stamina and strength for truly intense training! #hile not o*er
training+ "*er training fatigues mind and ,ody! slo#ing your progress! and o*er training also
leads to in0ury+ Certainly! you do #ant to train hard! ,ut allo# for reco*ery+ 1ush past your
comfort Cone! ,ut not to in0ury+
The fortunate thing! though! is that hard #or- ,uilds not 0ust strength! ,ut #illpo#er
and confidence as #ell+ It ta-es guts and tenacity to train hard? Bost people gi*e up too easily!
,efore they see results+ 2onNt gi*e up? Clim, that mountain?
Thoughts on training . Lslo# and steadyL
;hen it comes to training! #hether in martial arts or for any area of fitness! letNs
remem,er the old phrase . DSlo# ,ut steady #ins the race+E Ke*er ,e in such a rush that you
donNt plan your #or-out! or that you do not train your ,ody and mind through the preparatory
stages+ ItNs certainly great to feel out ne# e:ercises as a test of strength a,ility! ,ut do not
*enture into Do*er trainingE! #hich could lead to in0ury+ "f course! this is not to say #e
shouldnNt #or- hard #hen #e train? 1rogression is the name of the game+ ;e ha*e to -eep
steadily impro*ing each #or-out+ If #eNre using #eight! try to add sets! reps! *ariety! or #eight
each #ee-+ If practicing ,ody #eight training! change something up a little ,it each day that
you #or- out+
And remem,er slo# ,ut steady . gradual progress? This is especially true as #e get
older+ Aging is not a death sentence for your training . in fact! #e can continue impro*ing at
many things throughout a lifetime and maintain great health? 3ut #e must also ,e realistic
and remem,er that #e ha*e to accommodate a potentially slo#er reco*ery rate+ And #hen it
comes to progress! especially #hen it comes to us older athletes II #as ,orn in the A&s! myselfJ
DLonger is one thing+ Ke*er is something entirely different+ And longer al#ays ,eats ne*er+E .
3roo-s Ku,i-
If you #ant a pile of info on some sensi,le #or-outs! pic- up his ,oo-! Chal- and
S#eat! through the ,elo# lin-+ I donNt ma-e a single cent ,y recommending the ,oo-+ I ha*e
read his 2inosaur Training and 2inosaur 3ody ;eight Training ,oo-s and they ha*e ,een
#or-ing for me so far+ As such! I am happy to recommend his stuff?
Specificity in training
I am certainly a huge ad*ocate of ,uilding strength and fitness+ 4o#e*er! I also try to
remind all of my students that it is necessary to engage in training specific to your athletic
acti*ity of choice+ This #ay! you #ill ,e a,le to properly e:press that strength in mo*ement?
8nderstanding Sport Specific %:ercises http55goo+gl5f#$0GP
In the ,eginning! it is indeed important to ,uild Da,solute strengthE in the muscles
needed for your chosen acti*ity+ This pro*ides a foundation for the other end of the strength
spectrum! Dspeed strengthE or po#er+ "n the other hand! if you started on the speed strength
end of the spectrum I,as-et,all! for instanceJ! you can still get some ,enefits to po#er ,y
#or-ing on a,solute strength+
DA,solute strength . The ma:imum force an athlete can e:ert #ith his or her #hole ,ody! or
part of the ,ody! irrespecti*e of ,ody siCe or muscle siCeE
%:planation of strength ' http55###+,rianmac+co+u-5strength+htm
D1o#er QIForce R 2istanceJ S TimeT represents the product of strength and speed of
mo*ement e:pressed in ;atts+E
%:planation of po#er ' http55###+,rianmac+co+u-5po#er+htm
For a ,etter understanding! #atch this *ideo on the strength continuum+
Strength continuum *ideo on FouTu,e http55goo+gl5Py%U#>
Setting training goals
I try to -eep the ha,it of #riting out a training program for each ne# personal training
client+ This helps ,oth of us set clear goals to #or- to#ards+ "f course! #e ha*e to remem,er
that consistency! hard #or-! and moti*ation are paramount in any endea*or! especially
training? Granted! it is important to personaliCe #or-out programs! #hether for oursel*es or
for a client+ 8nderstanding our emotional and mental health at the time! not 0ust our physical
health! should Iof courseJ ,e ta-en into account #hen planning our training+
Also! #e ha*e to figure out S+B+A+)+T+ goals+ Specific! measura,le! attaina,le Ior
actiona,leJ! rele*ant Ior realisticJ! and timely+ If our goals are *ague and not concrete Ior
measura,leJ! there #ill not ,e any clear! o,0ecti*e #ay to #or- to#ards them+ Specificity deals
#ith not 0ust num,ers Ihitting a set 5 rep goal! or ho# much #eightJ! ,ut also! the reasoning
,ehind the goals+ 3asically! our long term goalIsJ should help us define our S+B+A+)+T+ goals .
li-e comparing strategy to tactics+
4ere is an e:ample+ 2o you #ant to ,ecome a ,etter competitor in ,o:ing or prepare
for a specific matchupM Fou #ill ha*e to define your strategy around this! and your training
goals and tactics must support your strategy+ "f course! your coaches #ill ,e of great help in
de*eloping a sound strategy for #inning+ The types of training you #ill #ant to set goals for
#ill include . attending the gym to #or- #ith sparring partners #ho can help you prepareV
impro*ing your physical conditioning Iset specific goals for road#or-! sprints etc ,ased upon
ho# many rounds the match #ill ,eJV highly specific pad#or-V highly specialiCed strength and
conditioning #or- that #ill impro*e the physical 7ualities needed to defeat your opponentV
and so forth+
3elo# is a great moti*ational article on S+B+A+)+T+ goals that includes a printa,le 12F
;or-out 2esign
Set S+B+A+)+T+ goals . specific! measura,le! attaina,le! realistic! timely
For more a,out setting goals! *ie# the pre*ious article
;or-out fre7uency . $'9: 5 #ee- for ,eginners
;or-out structure . full ,ody #or-outs! push5pull split! upper ,ody 5 lo#er ,ody split! full
,ody 5 sports split! or other *ariation
Test your a,ilities in training progressions to *erify #hich progressionIsJ you #ill include in
the current or ne:t training cycle
Al#ays include at least some #armup sets ,efore your #or- setsV try to also include
s-ill #or- Ihand ,alancing! gymnastics rings! parallettes! or any other s-ill ,ased mo*ementJ
. e*en if youNre not a gymnast! this is still useful as it helps you de*elop control! stamina! and
general ,ody a#arenessV also try to include some mo,ility #or- and acti*e fle:i,ility I,ridges!
L'sits! t#ist stretches! 0oint #or- in generalJ
;or- *olume Iho# many total repetitions 5 setsJ and *ariety Inum,er of e:ercises per
#or-outJ . -eep relati*ely lo# if youNre a ,eginnerV normally I recommend no more than 9
e:ercises per #or-out and no more than ( or < total sets I2'9 #armup sets! 2'9 #or- setsJ if
youNre a complete ,eginner
Intensity and load . in #eight lifting terms! ha*ing more #eight . DloadE #ill ma-e the
e:ercise more intense and more li-ely to force adaptations+ In calisthenics! there are *aria,les
you can e:periment #ith that #ill ma-e an e:ercise more or less intense+ The harder an
e:ercise is! the less reps you #ill ,e a,le to do+ I do not ,elie*e there is any DperfectE rep5set
scheme? It depends on your ,ody type! your goals! the e:ercise in 7uestion! and other factors+
A ,asic guideline to -eep in mind is that you do need to ma-e sure that the e:ercises you
select are difficult enough to force adaptations! meaning that you #ill ,uild strength and
DAre Fou Sa,otaging Four Gains #ith the ;rong )ep )angeME ' article page! short 8)L '
The a,o*e article is more #eight lifting oriented! ,ut the principles still apply to
calisthenics+ 4o#e*er! I #ill still lin- a calisthenics related FAU+ The author details some
training programs! from ,eginner to ad*anced+ FAU lin- '
;or-out 2esign continued
;or-ing up . if youNre a ,eginner to intermediate trainee! slo#ly ,uild up repetitions
until you can meet the Dprogression standardE Iset amount of reps 5 setsJ for a particular
progression! then test your a,ilities again to see if you can mo*e up in the progression+ If you
canNt! there are a fe# things you can try . add an assistance e:ercise Isuch as using a #rist
roller to assist grip strength for pullupsJ or change a *aria,le or t#o in the e:ercise you met
the repetition standard for Iperhaps slightly change hand positioning! loc-ing do#n your form
,etter! using slo# eccentric reps! etcJ+
If youNre ne# to #riting #or-out programs! chec- out the modified *ersion of a training
program I #rote up for a client! #hich starts on page 2&+
Training cycles . as you ,ecome more ad*anced Iaround 2 years of trainingJ you may
need to e:plore more ad*anced #or-out structures or #ee-ly cycles+ I include an ad*anced
session template in this ,oo- as an e:ample+ It is on page $@+
The ,elo# article ,y the author of D"*ercoming Gra*ityE details ,eginner training
programs! as #ell as ho# to progress ,eyond them! and also lin-s out to intermediate
programs ' http55goo+gl5<8K92>
D"*ercoming Gra*ityE also has some ad*anced training program ideas+ I highly
recommend it . you can purchase a printed or 12F edition of the ,oo- at the ,elo# page '
;or-out Templates
Calisthenics Workout
;armups . cardio! mo,ility! stretches
S-ill #or- . gymnastics holds and agility drills
Core of the #or-out . calisthenics #armup sets and #or- sets Iadd sand,ags if desiredJ
Finisher . sprints! sand,ags or Dho0o undoE corner! then do nec-! gut! and grip #or-
Sandags Workout
;armups . cardio! mo,ility! stretches! calisthenics #armup sets
Core of the #or-out . clean and press! shoulder toss! upright ro#s! ,ear hug carry! curls!
deadlifts or s7uats! shoulder carry! farmerNs #al-
Finisher . pic- a Dho0o undoE tool to #or- for a fe# minutes! then do nec-! gut! and grip #or-
;armdo#ns . stretches! massage! acti*e fle:i,ility #or- I,ridges! hold lunges! etcJ
!o"o #ndo Workout
;armups . cardio! mo,ility! stretches Ifocus on the #rists! shoulders! el,o#s! and an-lesJ
Core of the #or-out . #armup sets #ith lighter tools! #ith a focus on techni7ueV #or- sets
using hea*ier tools or high rep #or- sets #ith lighter tools . ma-e sure to use a *ariety of tools
Finisher . nec- and gut #or-! Dho0o undoE ma-iage -igu I#rist rollersJ for grip #or-
Learn more a,out calisthenics ' DAll a,out 1rogressi*e CalisthenicsE article in this guide
Learn more a,out sand,ag training . see the article in this guide
Learn more a,out D4o0o 8ndoE ' http55goo+gl5G#T,ps
3asic template . ad*anced training session
I prefer to ha*e slightly sophisticated yet also *ery difficult training sessions for
ad*anced martial arts students and competitors+ 3elo#! I detail a ,asic template for this -ind
of session! #hich includes #armups! mo,ility! strength and conditioning! and martial arts
practice! then a finisher+ For students #ho are tight on time! you can s7ueeCe all of this into an
hour! if you donNt do as many DroundsE+ 4o#e*er! a t#o hour session is prefera,le+ Compare
to a session at a ,o:ing gym+ "n Saturdays! #hen students . on a*erage . #ill ha*e more time
a*aila,le! I #ill normally run t#o separate sessions . one for strength and conditioning! and
another for martial arts practice! ,oth #ith DfinishersE . #ith a half hour ,rea- in,et#een
Iusually #ith sports drin-s in*ol*edJ+ 4ere is the ,asic template for a consolidated Dad*ancedE
session! #hich can ,e modified to suit intermediate students
;armup to s#eating . more or less depending on goals . ,ut if you need a lot of cardio for
your goals! youNll need a separate session altogether for it
Joint circling . primarily the 0oints youNll ,e using in the #or-out . do so ,et#een rounds of
s-ipping rope or #hen you ta-e a ,rea- during a run
;ater ,rea-
Bassage and stretch #hate*er is stiff . ta-e < to $& minutes of acti*e stretching
S-ill #or- . agility drills! hand ,alancing! gymnastics drills! #hate*er
;armup sets . #all pushups! chair pushups . that -ind of thing . easy e:ercises that help
you #arm up to the mo*ements in the D#or- setsE
;or- sets I#ill depend on goals! current le*el of conditioning! etcJ
;ater ,rea-
Stretch and DcircleE as needed
Bartial arts ,asics and drills! or forms and applications . depending on the day of the #ee- or
the style that the students are #or-ing on that night
Finishers '
Sand,ag training! sparring! grappling! any re7uired toughening Ifor a sport . such as rice
,uc-et training for ,ase,all or martial artsJ! #hate*er
Cooldo#ns '
;al-ing! repeat a fe# of the #armup sets from earlier! that sort of thing
Bo,ility e:ercises as needed for your particular sport or needs Ithe -ey is in0ury pre*entionJ
Training 1rogram for Fitness Client
I #rote up a program for a ne# fitness client+ She is more or less totally ne# to ,eing in
a dedicated fitness program! ,ut she #ants to lose #eight and tone up+ As such! the program
had to start her off #ith the ,asics+ I chose a short list of training progressions for ,ody #eight
e:ercises+ The goal is to gently train e*ery area of the ,ody #ith easy! therapeutic calisthenics
e:ercises+ "nce the goal num,er of repetitions for an e:ercise is attained! #ith good form! #e
#ill mo*e up in the progression! in order to continue ,uilding strength . #hich of course #ill
also add some lean muscle mass+
4ere are the ma0or reasons #hy I #ill -eep the client on a steady diet of calisthenics+
Bost calisthenics e:ercises are compound mo*ements! meaning they act on multiple 0oints+
This means more muscles ,eing #or-ed instead of only #or-ing one muscle in isolation+
Sta,iliCer muscles get #or- as #ell+ As such! calisthenics ,uild functional athletic strength!
and as a result! #ill ta-e the physi7ue to optimal de*elopment . not some frea-y Dmuscle
magaCineE loo-+ Kot only that! they protect and strengthen the 0oints and connecti*e tissues!
unli-e hea*y #eights #or-+ Lastly! a steady diet of calisthenics normaliCes and regulates ,ody
fat le*els+ All of these fall in line #ith my clientNs goals+
I also need to e:plain a ,it a,out #hy relati*ely high repetitions are the #ay to go #ith
calisthenics+ The early techni7ues in each progression ha*e a reha,ilitati*e effect! especially
#hen done for *ery high repetitions+ I"f course! #hen you mo*e up in difficulty! it #ill dri*e
rep counts do#n+J 4igh reps also ingrain proper form! as #ell as demonstrate strength in a
particular techni7ue+ I;hoNs stronger at pushupsM Someone #ho can do $&! or 2&MJ "f course!
if you #ant to continue ,uilding strength through calisthenics! you canNt simply continue
adding repetitions+ At some point you ha*e to ma-e an e:ercise more difficult! #hich #ill
mean you #ill not ,e a,le to do as many repetitions+ Generally! to go ,eyond 2& or 9& reps is
to *enture into endurance ,uilding! rather than strength+ This depends on the e:ercise and the
person! though+
DAre Fou Sa,otaging Four Gains #ith the ;rong )ep )angeME ' article page! short 8)L '
3elo# is a slightly modified *ersion of #hat I #rote up for her
;e #ill ,uild up to doing all of the ,elo# #armups! mo*es! and holds+ 1ic- at least one
day during the #ee- to do all of the mo*es+ Fou could instead do your repetitions of one mo*e!
per day+ ISuch as doing your pushups on Bonday! s7uats on Tuesday! etc+J Al#ays remem,er
to #arm up for at least < to $& minutes ,efore doing any of the other e:ercises+ Anything that
gets your heart pumping+ Also! remem,er to stretch and #or- on your 0oints+ Fou donNt #ant
to do anything too rigorous right ,efore doing the e:ercises! or it #ill ta-e a#ay from them+
The guide ,elo# includes some other routines #e can ,orro# from later on once #e
ha*e you used to the ,asics+ The point is not to get stuc- on routines! ,ut to teach you the
approach so that you can ,e your o#n coach and figure out #hat routines are ,est for you
Training 1rogram for Fitness Client continued
I recommend doing all of the listed mo*es and holds in one routine! since it ma-es for a
full ,ody routine+ Four goal at first is a minimum of $& repetitions per e:ercise+ That #ould
ma-e one set of $& repetitions+ If you -no# you can do more of the e:ercise! try to do a second
set of at least $& repetitions+ If you can do a third set of any e:ercise! great? If you can only do
one set of an e:ercise at first! add repetitions each #ee- until you can do one set of 2& or 2<+
Then! the follo#ing #or-out! try do the 2& or 2<! then do a second set for as many as you can
up to 2& or 2<+ "nce you ha*e ,uilt up to this! #eNll ,e a,le to start a more difficult e:ercise+
2onNt #orry . #e #ill e:pect less reps of the more difficult e:ercise! so #e #onNt ,e 0umping in
at the deep end?
;armup e:ercises . #eNll go o*er these each #ee-+ Just do the ones you can remem,er
#hene*er you #or- out! or design your o#n #armups+ At least include some -ind of cardio or
aero,ic acti*ity for < to $& minutes! 0oint circling and acti*e stretching Isuch as shoulder
rotationsJ+ Try to stretch out all of the 0oints and muscles youNll ,e using in the #or-out and
try to simulate the mo*ement patterns youNll ,e doing as #ell+
"nce you ,uild up to a target num,er of repetitions for an e:ercise and mo*e up to a
harder one! you can add the e:ercise you mastered to #armups+ For instance! once you hit the
repetition goal for incline pushups! #e #ill mo*e on to -neeling pushups! and you #ill do a
short to medium set of incline pushups as part of the #armups for -neeling pushups+ 3elo#
are the < progressions from #eNll ,e dra#ing from until #e mo*e up in difficulty a fe# le*els+
"nce #e ha*e done that! youNll ha*e the foundation of ,oth strength and s-ill to mo*e into
other progressions+
1ushups I#eNll start #ith #all pushups or inclines depending on #hat you can doJ
1ullups Istarting #ith *ertical pulls . *ery easyJ
Leg raises
Kotes ;eNll try t#o types of each of the last three to see ho# #e should progress+ For
the time ,eing #eNre going to #or- on the ,asics . getting the form do#n+ 3uilding up to a lot
of repetitions is important for ingraining the correct form into your ner*ous system+ "f
course! this ,uilds your strength in the first stages of learning! and then your stamina as you
add lots of reps+ As you impro*e #eNll -eep t#ea-ing your form+ "nce you hit the target
num,er of reps for an e:ercise! #eNll start #or-ing on the ne:t e:ercise in the progression+
Sometimes! though! #e #ill ha*e to ma-e small changes to an e:isting e:ercise! ma-ing it 0ust
a ,it harder! instead of 0umping up in the progression+ This is ,ecause some in some cases! the
ne:t e:ercise in a progression #ill re7uire 7uite a lot more strength than the pre*ious one! and
may ,e too difficult for you to do for multiple repetitions+ "f course! INd still #ant to teach you
ho# to ad0ust different *aria,les for e*ery e:ercise you master! so that you can ma-e them
easier or harder! or hit muscles in different #ays+
Training 1rogram for Fitness Client continued
Summary . once you master an e:ercise! #eNll find #ays to ma-e an e:ercise more
difficult! or #or- on the ne:t e:ercise in the progression! and ultimately! #eNll #or- on ,oth+
Ta-e a ,rea- of at least $ minute! and a ma:imum of 9 minutes! ,et#een sets+ "ne you
can hit progression standard on each e:ercise! your total time #or-ing on the e:ercises! #ith
rest ,rea-s ,et#een sets! #ill ,e 2& to 9& minutes+ ;ith the #armups and some static holds
added in! e*entually your #or-outs #ith me #ill ,e (< minutes to an hour+
As you add sets and reps! your #or-out time #ill increase! meaning more calories
,urned! your meta,olism #ill impro*e! cra*ings S4"8L2 lessen! youNll start loo-ing and
feeling ,etter! and youNll feel stronger as #ell+ "nce #eN*e mo*ed up a fe# times in each
progression! youNll ha*e the strength! stamina! and s-ill to ,ranch out into a fe# other
Ko# for a fe# Dstatic holdsE . you #ill #ant to hold these for at least $& seconds each!
and ,uild up time each #or-out+ The goal is at least $ minute each+
Lunge . push off #ith one foot and step for#ard as deeply as you can #ith the other+
For instance! if you step for#ard #ith your left leg! you #ill #ant to push off on your right foot+
Fou #ill end up #ith the front -nee deeply ,ent+ As you ,end for#ard! you should feel a good
stretch on the ,ac- leg+ Keep the ,ac- -nee at least slightly ,ent+ "nce you ,uild up to ,eing
a,le to do a *ery deep lunge! you #ill #ant to ,e on the ,all of the ,ac- foot+ 4old the lunge
position for at least $& seconds and concentrate on stretching as deeply as you can! #ithout
pain+ The num,er one rule of any stretch is to do so to the point of mild to moderate
discomfort! not pain+ 1ain is your ,odyNs #ay of telling you that something is #rong or that
you are doing something too hard! or too much+ Lastly! ma-e sure that after you hold a lunge
#ith one foot for#ard! do the same #ith the other leg! and try to hold the same amount of
time+ Try to add time e*ery #ee- until youNre holding for 9& seconds! t#o to four times each
leg! then #eNll add another static hold for the legs+
Si: inches . lay flat on your ,ac- #ith your -nees straight+ Lift your feet = inches off the
floor and do K"T ,end your -nees? 4old your -nees stiff and your feet = inches off the floor
for a minimum of $& seconds+ Add time each #or-out until you can hold for 9& seconds! (
times Ior more?J
4oriContal hang grip . find something sturdy that you can clim, under and hold onto+
This might ,e a des-! chair! parallel ,ars such as at a gym or par-! or e*en a hand rail Isuch as
on a #heelchair ramp or a #al-#ayJ+ Again! hold this for at least $& seconds and add time
each #or-out if possi,le+
An %ssay on Fle:i,ility
As a martial artist #ith many years of e:perience! I ha*e had the good fortune of
learning and testing out many -inds of stretching+ I ha*e found that it is important to ha*e a
*ariety of Dacti*e fle:i,ilityE stretches #here one uses muscular control to help affect the range
of motion of the stretching techni7ue+ Foga and 1ilates postures ha*e ,een *ery effecti*e for
me and my martial arts students in helping Dopen upE not only the hamstrings and shoulders!
,ut correct postural pro,lems in our ,ac-s and help strengthen the ,ac- muscles #hile doing
so+ This is *ery desira,le for practicing martial arts! and for many types of resistance training+
I can imagine that performing many types of "lympic lifts #ould ,e greatly assisted ,y
impro*ing oneNs posture! ,ac- strength! and spinal health+
Static stretching! from my e:perience! is not conduci*e to resistance training! #hich is
supported ,y research+ I ha*e found that performing dynamic stretching . 0oint rotations and
so forth . form an integral part of any #armup routine+ This is *ery important for #arming up
the 0oints and muscles that are specific to the #or-out! and it also lu,ricates the 0oints #ith
syno*ial fluid! allo#ing for impro*ed function of the 0oints+
This is necessary for s-ill #or- such as in martial arts! gymnastics and so forth! as #ell
as resistance training of almost any -ind+ As an e:ample! ,efore #e train any Ai-ido
techni7ues! #e carefully practice #rist rotations and #rist stretches+ These help pre*ent in0ury
to the #rists #hen practicing the *arious #rist loc- techni7ues! and the stretches also help us
to further ingrain the motions of the techni7ues+ In this #ay! such stretches ha*e D0oint
specificityE+ There are many e:amples of such 0oint specific stretches that assist in martial arts
As far as resistance training goes! #e ha*e indeed found that it does contri,ute to
increased 0oint fle:i,ility+ I pre*iously mentioned Foga and 1ilates+ These disciplines do tend
to help ,uild strength throughout the full range of motion of the e:ercises! as #ell as ,alance
and posture+ Similarly! other disciplines of ,ody #eight mo*ements ha*e ,een *ery helpful in
not only ,uilding strength in DnaturalE mo*ements! ,ut ,alance! coordination! and agility+
Such mo*ements include *arious pushing! pulling! and s7uatting e:ercises! and many more+
As an e:ample! I generally start most ne#! untrained -arate students #ith a short list of
Judo style stretches and -neeling pushups! or #all pushups if necessary+ Such pushups are
fairly remedial e:ercises that allo# students to learn the ,asic form! and help stretch out the
muscles and 0oints #hile using the muscles to stay in control of the motion+ 2e*eloping
muscular control is a *ery important concept in ,oth fle:i,ility and martial arts+ There are
remedial *ariations of almost any e:ercise one can imagine! especially in calisthenics+ The
position! le*erage! and range of motion may ,e ad0usted in any calisthenics techni7ue such
that it can ,e made more difficult Iprogressing the techni7ueJ or less difficult Iregressing the
"f course! during pushing mo*ements! the antagonistic muscles hold some tension!
and the sta,iliCer muscles also get some training *ia holding correct posture and ,alance+
"nce a set of pushing mo*ements is completed! pulling mo*ements are practiced to help
stretch out the muscles and 0oints on the other side+ An e:ample remedial e:ercise for pulling
is standing pulls! #here one places oneNs hands on either side of a pole! ,eam! or any other
An %ssay on Fle:i,ility continued
sturdy o,0ect or piece of furniture that one can safely put oneNs hands around+
As the student progresses in muscular control! his or her techni7ue impro*es and #ill
,e a,le to perform more Dhigh 7ualityE repetitions+ Also! as the student continues practicing
these techni7ues! his or her range of motion #ill generally deepen! allo#ing him or her to
ma-e the e:ercise more difficult! as #ell as impro*e his or her o#n acti*e fle:i,ility+ An
e:ample is performing #ide stance ,ody #eight s7uats half #ay do#n at first+ This functions
as not only a resistance e:ercise! ,ut also a stretch for the 7uadriceps #here most of the
muscles of the legs are in*ol*ed in the e:ercise+
Another great e:ercise is ,ody #eight calf raises+ These help stretch out the calf muscles
as #ell as the Achilles tendon+ Any menu of s7uats and calf raises is greatly supplemented ,y
an-le rotations and DrunnerNs stretchesE Isimilar to lungesJ+ As fle:i,ility and muscular
control impro*e in calf raises! one can practice them #ith one foot and 5 or off a step+ "f
course! it ta-es time and dedication #ith s7uats and calf raises to ,uild up ,alance! and
fle:i,ility in the an-les+ The -ey point is not to rush things and gradually de*elop the
fle:i,ility needed to -eep the heels planted in the ,ottom portion of s7uats+ Calf raises and
an-le rotations help immensely #ith this+
Katurally! connecti*e tissues #ill get stretched and strengthened ,y practicing such
techni7ues+ Simply holding tension I*ia muscular controlJ #ill #or- the ligaments and
tendons+ Also! going through the proper ranges of motion in these techni7ues stretches them
and helps oneNs ,ody learn correct mo*ements and postures+ As such! not only can one ,uild
muscular control! posture! ,alance! general proprioception and -inesthesia! fle:i,ility! and
s-ill! ,ut 0oint integrity and strength in ligaments and tendons+ This helps maintain 0oint
health and pre*ent in0ury+
Baintaining strength ,alances in the ,ody allo#s one! also! to maintain natural ranges
of motion+ As-ing any gymnastics coach a,out ,uilding shoulder health and fle:i,ility #ill
certainly yield much useful ad*ice on the topic+ It can ,e argued! especially from a gymnastics
perspecti*e! that e:cellent upper ,ody fle:i,ility is re7uired to learn more ad*anced ,ody
#eight techni7ues+ Also! to 7uote an article ,y a gymnast! DKeeping the shoulders
Iglenohumeral 5 scapular articulationsJ operating optimally is the -ey to ,ody#eight strength
)eferenced article ' DThe Fundamentals of 3ody#eight Strength TrainingE
Light! gentle stretching as a part of cool do#ns has helped me and my martial arts
students reduce post #or-out pain+ This usually in*ol*es partner assisted stretching and
massage to help Ddeto:E the affected 0oints and muscles of #aste products and so forth+
An %ssay on Fle:i,ility continued
So! as you can see ,y my approach to ,ody #eight training! calisthenics can ,e *ery
holistic in nature! help #ith fle:i,ility! and pro*ide light! moderate! and e*en *ery high le*els
of intensity for strength training+ By o*erall approach to strength and fle:i,ility is ,ased
around my years of e:perience in martial arts! progressi*e calisthenics! and gymnastics! as
#ell as e:perience and research into other disciplines I,allet! par-our! Foga! 1ilates! etc+J! and
training #ith other instructors+
"ne arm pullup training
3elo# is an article on false grip pullups! #hich help #or- to#ards Archer pullups and
muscle ups+ A muscle up is essentially doing a pullup and continuing into a dip+ A false grip
puts your #rist into a position #here you are a,le to get up into a dip+ 1racticing false grip
pullups #ill help #ith ,uilding up the techni7ue! grip strength and range of motion for muscle
Article 1age ' 4o# to 2o a False Grip 1ullup ' http55goo+gl5>PyAs2
3elo# is a *ideo on Archer pullups! #hich help you train for the Iron Cross Ia difficult
gymnastics s-illJ! Buscle 8ps! and one arm pullups+ Fou can use Archer pullups to focus more
on the pulling hand or Ifor muscle upsJ on the pushing'out#ard hand Ifor Iron CrossJ+
Gideo ' http55goo+gl5y(:o,F
;or-ing dips on rings is also useful in training for muscle ups and Archer pullups+ For
training progressions for pullups! one arm pullups! dips and more chec- out the ,oo-
"*ercoming Gra*ity+ It has charts! gymnastics ,ased progressions! diagrams and e:planations
of the s-ills! and a ton more information+ Chec- out the product page! #hich includes a 12F of
the ,oo-! and gymnastics rings+ I donNt ma-e a cent from any purchases made through this
page . I 0ust thin- a lot of their products?
Chec- out my pre*ious posts on #or-ing the grip! and training to#ards one arm pullups+
;rist roller training for Judo http55goo+gl5U@(tI@
"ne arm pullup training http55goo+gl5,ldFyc
By most recent post on one arm pullup training! #hich I #ill -eep updated #ith my
o#n personal results+ In it! I discuss the method used ,y the mentor of 1aul ;ade! author of
the Con*ict Conditioning ,oo-s! and other ad*ice+
Gymnastics ,ac-,end tips
8sing a #all for support #as the most helpful to me as I #as teaching my ,ody ho# to
get deeper and deeper into the ,ac-,end+ %ssentially! I practiced the L#all #al-ingL e:ercise
from Con*ict Conditioning Istep A of the ,ridge progressionJ+ "f course! you #ill ultimately
#ant to teach your ,ody to not rely on support from the #all! ,ut it is still helpful at first as
you are learning the mechanics and ,uilding fle:i,ility+ As I got ,etter at ,oth! I slo#ly
depended on the #all less and less+ Finally I #as almost nailing it #ithout the #all+ "nce I got
to #here I could -eep my ,ac- arched throughout the motion and stay ,alanced as I follo#ed
my hands! it 0ust too- a little more practice to nail it #ithout a #all+ A spotter #ill ideally put
one hand under your shoulders and another hand under the small of your ,ac- and force you
to -eep your ,ac- arched! if needed+
If necessary! spend some e:tra time in the ,ridge and deepening it+ 3asically 0ust
#or-ing on the mechanics of the ,ridge posture+ Ideally you #ill #ant to get to #here you ha*e
your feet a lot closer to your shoulders+ Also try doing ,ridge pushups ' *ery slo#ly #ith a
focus on s7ueeCing out a deep ,ridge e*ery time in the top position+ If you do this #ith your
shoulders facing a #all! you can do a ,ridge pushup and then #al- your #ay up the #all+
I%ssentially step > from the Con*ict Conditioning ,ridge progression ' #all #al-ing upJ+ This
is 0ust another #ay to get a feeling for the ,ac-,end+
3elo# is a short lin- to a FouTu,e tutorial on step A I#all #al-ing do#nJ+
Bo,ility #or- . tension'fle:i,ility training
A lot of these are Ltension fle:i,ilityL e:ercises that train strength! ,alance! and
fle:i,ility+ "f course! li-e any ,ody#eight only mo*ement! those particular e:ercises can ,e
modified to emphasiCe one 7uality more than the others #hile emphasiCing the others less+
%:ercises mar-ed #ith an asteris- aren6t strictly Ltension fle:i,ilityL e:ercises! ,ut can ,e used
or modified for that+ Lastly! this is not meant to ,e a comprehensi*e list+ The e:ercises on this
list can ,e ignored or modified as needed! or su,stituted #ith others+ I ha*e put together a
FouTu,e playlist #ith *ideos of a num,er of these e:ercises+ Gisit the site ,elo#! clic- on
Dstretching *ideosE! near the top! and then clic- the play ,utton to #atch the playlist .
Strength'led stretches not only help to open up and DoilE the 0oints! ,ut also train the
muscles and connecti*e tissues+ 1assi*e! especially forced! stretching . #hile useful in certain
conte:ts! such as gymnastics! dance! and martial arts . can potentially lead to in0ury+ It also
doesn6t train the muscles and connecti*e tissues to mo*e the 0oints throughout their range of
motion+ "n the other hand! strength'led 5 Dtension'fle:i,ilityE stretches train mo,ility . the
a,ility of the muscles to control the 0oints throughout their range of motion+ Fle:i,ility ,y
itself is defined as Lthe a,solute range of mo*ement in a 0oint or series of 0oints that is
attaina,le in a momentary effort #ith the help of a partner or a piece of e7uipment+L IBo,ility
Training for the Bartial Arts! ,y Tony Gummerson+J All in all! mo,ility #or- impro*es 0oint
The e:ercise list starts on the ne:t page+
Bo,ility #or- . tension'fle:i,ility training
$+ Cossac- stretches . called spider stretch! ,y many gymnasts
2+ 1rogression for pistol s7uatW I,asically one leg s7uatJ
a+ 1artner assisted one leg s7uats throughout a full or partial range of motion ' go ,ac-
to doing deep! slo# split s7uats if you6re not a,le to do partials yet
,+ Self assistance '
i+J 8se a sturdy o,0ect to sit on in the ,ottom position of partial s7uats+ Less range of
motion is easierV more )+"+B+ is harder ' and remem,er to -eep tension throughout the
ii+J Stand on a sturdy o,0ect #ith the #or-ing leg and let the non'#or-ing leg hang+ 3e
prepared to Lcatch yourselfL on the non'#or-ing leg if you6re still #or-ing on the ,alance
re7uirement+ 1ush through the o,0ect you6re standing on #ith your #or-ing leg and aim to
straighten the -nee! ,ut a partial mo*ement is fine at first #ith this e:ercise as #ell+ Steadily
tighten up on form as you impro*e your strength #ith these+ "nce you feel comforta,le #ith
these! try to ,ring the non'#or-ing leg to #here it is parallel to the ground! during the
eccentric mo*ement of the s7uat+
iiiJ Self assisted pistol s7uats on the ground ' using a sturdy o,0ect under your foot or
pressing off of it #ith the hand that is on the same side as the non'#or-ing leg+ 4igher o,0ects
are easier! lo#er o,0ects are harder+ 8nsta,le o,0ects also ma-e it harder I,as-et,all! etc+J+
)emem,er to ta-e it slo# and hold *ery tight tension on the non'#or-ing leg+ As you impro*e!
the hamstrings of the non'#or-ing leg and the 7uadriceps of the #or-ing leg get a ,etter and
,etter stretch+
c+ ;ushu s7uat
d+ Transition to #ushu s7uat from Cossac- stretch
Bo,ility #or- . tension'fle:i,ility training
9+ 3ridge hold progression+
a+ 1ulling feet in #hile in short ,ridge
,+ Ta,letop! straight ,ridge! head ,ridge! angled ,ridge
c+ ;all ,ridging! one arm and5or one leg ,ridge! stand to stand ,ridge! etc+
(+ Cat stretch
<+ T#ist #or-
=+ Bidsection holds IL'sit etc+J
A+ Full )"B hanging leg raises
>+ Standing partner stretches against a #all+W These are technically passi*e forced stretching!
so ,e careful not to go too far . I -ept these on the list since the person ,eing stretched can
hold tension in the top position of the stretch+ The -ey to not going too far! though! is to only
stretch as far as feeling mild to moderate discomfort+ "ne can also try a modified *ersion!
#here one leans against flat against the #all and lifts a leg as high as possi,le in a slo# and
controlled manner! #ith the goal of loc-ing the -nee out+
@+ Calf stretches off ele*ation
$&+ Le*er #or- on ,ars
Bethods of progression in calisthenics
This is not intended to ,e a comprehensi*e article+ It #as originally #ritten as a D7uic-
start guideE for the gymnastics coaches I #or- #ith+
Linear progressions ' single! dou,le! triple! or multiple progression+
Bost ,eginner trainees #ill notice some impro*ements Ihigher reps! impro*ed form!
#hat ha*e youJ e*ery #or-out+ A dou,le progression consists of only t#o Dintensity *aria,lesE
first! ,uild up to a target num,er of reps in an e:ercise! then mo*e to a harder e:ercise or
*ariation of the pre*ious one! and repeat+ This is often called Dmil-ing strengthE! D,an-ing
strengthE! Dpaying your duesE! or D,uilding training momentumE+ The idea is that you #ill get
as much ,enefit from an e:ercise as you can ,y staying #ith it long enough to ,uild up to
performing the target num,er of reps+
A triple or multiple progression consists of ha*ing three or more *aria,les+ For
instance! after hitting the target num,er of reps! you could tighten up form I#hich ma-es an
e:ercise harderJ or change a hand 5 foot position such that the e:ercise ,ecomes harder+ Aim
for a target num,er of reps again! and once you can achie*e your goal you #ill mo*e to the
ne:t e:ercise+ ItNs ,est to focus on only a fe# *aria,les at once! though! to ma-e progress
easier to trac-+
Stepped and #a*ed progressionsV periodiCation+
Bost trainees #ho ha*e at least an intermediate le*el of strength are li-ely to disco*er
that the la# of diminishing returns is -ic-ing in! and o*erall progress is no longer linear+
1rogress #ill not come e*ery #or-out for all of their e:ercises ' may,e e*ery other #or-out or
may,e a little progress e*ery #ee-+ This is a Dstepped progressionE instead of a linear
progression+ Tighten up form a little here! add a rep there ' the main thing is to stay #ith an
e:ercise ,ut introduce slight changes as needed to -eep the training momentum going! e*en
#hen progress slo#s+
There #ill ,e times! of course! that athletes getting into the higher end of the
intermediate le*el of strength and the lo#er end of the ad*anced le*el of strength #ill start
ha*ing trou,le adding reps #ee- after #ee- to a moderately intense e:ercise+ This #ill ,e the
time to start loo-ing into #a*e progression or other methods of planning training cycles+ For
more a,out different types of periodiCation! point your ,ro#ser to the short url ,elo#+ The
concepts can easily ,e modified for use in progressi*e calisthenics ,y thin-ing in terms of
Dintensity techni7uesE rather than e:ternal resistance+ Short url ' http55goo+gl5:AiK3u
;hat follo#s is ,ased on my personal e:perience #ith methods of progress+ ;hen an
athlete hits a plateau on a difficult e:ercise! e:plore a fe# options to see #hat #ill help them
tighten up form! or ma-e the e:ercise slightly easier so that they can focus on form! reps! or
another *aria,le of the e:ercise more easily+ At the ad*anced stage of strength! add
specialiCation e:ercises to strengthen any areas that need attention! to assist progress in an
e:ercise or o*erall training program 5 progression+
Bethods of progression in calisthenics
A fe# ,ullet points to -eep in mind+
'There are general guidelines for practicing each type of mo*ement and static hold+
These form guiding principles rather than a dogmatic approach to strength! as it is good to ,e
open to ne# ideas and #illing to tailor programs to each trainee+
'2ue to indi*idual differences in trainees! #e should try to get as much e:perience and
-no#ledge as #e can a,out the mo*ement chains Ipullups! pushups etc+J and static chains
Ile*ers! ,ridges etc+J! intensity *aria,les! and long term progression+ This #ill help gauge an
athleteNs progress! t#ea- lesson plans Don the flyE during a #or-out! and so forth+
'Ko matter #hat strength le*el an athlete is at! #or-ing to#ards high reps is still one of
the most important #ays to de*elop proficiency and strength in a style of mo*ement+
)epetition ,uilds muscle memory! strength! and endurance+ 3asically! e*ery e:ercise should
,e treated li-e a s-ill+
'Safety is an integral part of all physical acti*ity! and especially #hen performing
e:ercises or s-ills #here you lea*e the ground+ As such! safety is a part of the design of
progressi*e calisthenics mo*ements and program design+ 4olding full ,ody tension in all
e:ercises! -eeping an eye on form! and performing all repetitions #ith a slo# to moderate
cadence in the ,eginning stages of training not only help train strength! ,ut also help to ,uild
0oint health as #ell as pre*ent in0ury+ Athletes should ,e reminded to not o*er'train or train to
in0ury+ Kot only does *enturing into o*er training do *ery little good for strength! it can ,e an
o,stacle to ,uilding strength! since it often 0ust eats into precious reco*ery time and can lead
to in0ury! ma-ing reco*ery ta-e e*en longer+
'Binimalism is an essential aspect of progressi*e calisthenics+ This is #hy I did not
,ring up any specific e7uipment or apparatus+ All you really need in order to train for high
le*els of strength is enough room to spread out your arms! something to hang from! and
-no#ledge of the principles of progression+ "f course! using creati*ity! one can also use
e*eryday o,0ects as ma-eshift e7uipment+ Athletes should -eep in mind! though! that safety is
especially important to -eep in mind #hen selecting and using such e7uipment+
'Strength training pro*ides so many ,enefits to the human ,ody and mind . including
0oint health! impro*ed meta,olism! ,eating stress! impro*ed po#er and speed! help regulating
emotions and sleep cycles! etc+ ' that strength should ,e the primary goal of e:ercise and
considered the foundation of IalmostJ all athletic acti*ity+ Katurally! this is not the only
priority! especially for athletes I#hether competiti*e or notJ+
'3rief! intense #or-outs ,uild strength+ The longer a training session is! the more it #ill
*enture into muscular endurance training+ In gymnastics! ha*ing a high le*el of muscular
endurance is necessary! ,ut so is ,uilding a high le*el of muscular strength! for reasons
mentioned a,o*e+
'The technical guidelines for the mo*ement and static chains fall outside the scope of
this article+ 4o#e*er! I usually go o*er them in classes and clinics+ I do ha*e other articles that
detail the performance of calisthenics e:ercises! though! lin-ed here ' http55goo+gl5-0ap@A
Strength Stations ;or-out for Gymnastics
Choose e:ercises from the primary progressions to suit indi*idual le*els of s-ill and
conditioning+ ;hen athletes are #or-ing on a partner e:ercise! they should pair up ,y siCe if
possi,le+ )otate partners each set if possi,le! #ith 9 to < rotations normally ,eing the
ma:imum if the intensity of resistance is -ept high+ ;ater ,rea-s e*ery $& to $< minutes+
D;or- setsE on non partner e:ercises #ill normally ,e 9 to < at most+ This also assumes a high
difficulty in the chosen e:ercises+
;armups . add in other mo,ility #or- and stretches as needed or desiredV $&'$< minutes ,ut
not so intense that it ta-es a#ay from the core of the #or-out+
Choose from 0umping 0ac-s! ,urpees! mountain clim,ers! 0ump rope
Shoulder circles! #rist stretches! ,ridges! t#ists! L'sits! and dips from chair! cheese! or ,loc-
Stations . choose solo Inon'partnerJ e:ercises from the primary strength training
progressions! as #ell as partner e:ercises for push! pull! core! legs! plus ,asic ,ridging and
hand ,alance #or-+
1rimary progressions . 1ushups! 1ullups! Leg raises! S7uats
4andstands and hand ,alances! 3ridges
Additional stations . Toning ,and pullo*ers
4old ,ridges! deep s7uats! or hand ,alances for time
"ther safe training methods
1artner resisted e:ercises . )o#ing! "*erhead presses! S7uats and lunges Islo# and deep on
1artner assisted stretches . pi-e! straddle! and so forth
Sand,ag training for functional! real #orld strength
Sand,ag training is incredi,le for ,uilding functional! real #orld strength+ It is also
relati*ely ine:pensi*e+ Sand,ags commonly cost no more than X= each at hard#are stores+ An
army duffel ,ag can usually ,e found at army surpluses for X$<'2& on a*erage+ I lo*e training
#ith these ,ecause you can do almost any type of lift #ith them! and the fact that the sand
shifts around forces you to sta,iliCe the ,ags! gi*ing you a harder #or-out+ Sand,ag training is
*ery useful for firefighters and com,at athletes! such as cage fighters and #restlers
Try tossing t#o sand,ags into one and try a fe# lifts . firemanNs carry! clean and press!
curls! s7uats! s#ings+ "r! put one sand,ag each in t#o sturdy ,ac-pac-s and hold them
any#ay you li-e #hile #al-ing+ I recommend holding one in each hand and ,uilding up to
#al-ing a 7uarter mile #ith them+ It #or-s the legs! ,ac-! and especially the arms+ %*entually
try ,ear hugging a duffel ,ag #ith t#o sand,ags in it #hile #al-ing+ 3uild up to 9! (! or e*en <
sand,ags in your duffel+
For more ideas! read D2inosaur TrainingE ,y 3roo-s Ku,i-! as #ell as articles on
a#-#ard o,0ect lifting I#hich I #ill lin- ,elo#J+ 3elo# are t#o of my fa*orite online articles
on the su,0ect+ The first one concisely details the ,enefits of such training! *arious odd
o,0ects! #here to get them! and ho# to use them+ The second article tal-s a,out de*eloping
Dreal #orld strengthE through this style of training+ By o#n article on the su,0ect is included
later in this ,oo-+
I ha*e put together my o#n ,log dedicated to odd o,0ect training! so please chec- it out
for *ideos and articles! if you #ant to -no# more ' http55oddo,0ecttraining+,logspot+com
2inosaur Training is essentially a philosophy of L#eight training 5 physical culture
promoting a return to traditional strongman types of e:ercises and trainingYE Gisit the
;i-ipedia entry for full information '
"r! feel free to *isit the authorNs #e,site at '
If you are e:perienced in progressi*e calisthenics or gymnastics! try #earing a sand,ag
#hile performing chin ups! dips! and other e:ercises+ This is one of many methods that can
help you progress to#ards much harder mo*ements such as one arm chinups+ There are
plenty of other great ideas on using odd o,0ects in con0unction #ith progressi*e calisthenics
o*er at this article '
Sand,ag training continued
The ,log that the article is hosted on is the official ,log of the 1rogressi*e Calisthenics
Certification community+ The certification #or-shops are organiCed ,y 2ragon 2oor! an
industry leader in fitness certifications+ The certification #as de*eloped ,y 1aul DCoachE ;ade
Iauthor of Con*ict ConditioningJ! the Ka*adlo ,rothers I,oth #ell -no#n personal trainers!
amaCing ,ody #eight athletes! and authorsJ! and more+ If you #ant to -no# more a,out the
#or-shops! or e*en sign up to attend one! *isit ,elo# '
If you #ould li-e to get a headstart on progressi*e calisthenics! read the full article on
the su,0ect that is included in this guide+ It also includes recommended ,oo-s! some FouTu,e
playlists! and more+ Lastly! I pro*ide sand,ag training as one of my class offerings+ If you
#ould li-e to -no# more! or contact me for a free consultation! *isit this site6s home page '
Ca*eman Conditioning 8nci*iliCed! Binimalist Training Bethods
Ca*eman conditioning re*ol*es around rather unci*iliCed and minimalist! ,ut *ery
re#arding! strength training methods out in nature! #hether it ,e the #oods! the mountains!
#here*er+ ;hy ,other #ith a gym or e:pensi*e e7uipment #hen you can get your strength
training for little to no moneyM %*en if the closest thing to nature you ha*e a*aila,le to you is
a pu,lic par-! you can still get a free ,ut difficult #or-out ,y trying some of the ideas from
Dca*eman conditioningE? Ko matter #here you go! you 0ust need some creati*ity and
-no#ledge of proper e:ercise techni7ue+
1lease note . this article is not related in any #ay to the DCa*eman ConditioningE of
3odyforce+ This is my o#n ta-e on Dprimiti*eE training methods! and no copyright
infringement is intended in any #ay+ Chec- out 3odyforceNs a#esome Ca*eman Conditioning
page ,y *isiting the ,log ,elo# and clic-ing on DCa*eman ConditioningE '
2ress for safety and for the #eather+ Al#ays ha*e permission to use the land+ I8nless
you! a close friend! or a family mem,er o#ns it . in #hich case! -noc- yourself out+ If you get
yourself in trou,le though! DI told you so+EJ Ta-e all proper precautions ,efore you go into the
#oods! including hydration! sun,loc-! any needed e7uipment! hi-ing shoes! thic- soc-s! and
,ug repellent spray+ )ead this article on Lyme disease! #hich can ,e contracted from tic-s
Ioften pic-ed up in the #oods during #armer monthsJ ' http55goo+gl5;t"=iK
Ca$eman Conditioning Strength %raining &ethods
2rag a#ay dead trees ,y hand+ Chop do#n a tree for fire#ood+ Sho*el some dirt+ FouNd
,e surprised ho# great these are for training ,oth strength AK2 endurance! until youN*e done
one of them steadily for an hour+ %specially in hot #eather+
Fou can use a relati*ely lo# ,ut *ery sturdy tree ,ranch for pullups! leg raises! *arious
gymnastics e:ercises! and so forth+ Fou could also perform a ,urpee! 0ump up to the ,ranch
e:plosi*ely! do a pullup! drop! and repeat! for a full set+
)un through and na*igate the natural o,stacle course that the #oods pro*ide . this
includes 0umping ditches+ Clim, trees for grip #or- and o*erall agility+ 4ang a rope from a
tree and learn some rope clim,ing e:ercises to train your grip and o*erall ,ody strength e*en
more+ )opes are also useful in pullup *ariations and mud run style o,stacles+ Loo- into army
training and drills for ideas+ Loo- online for the Army Field Banual 2$'2& and read it
Clear any stra# and or lea*es in a particularly shady and grassy area that could ,e used
for *arious calisthenics . 0ust remem,er to #ear long shirts and pants for this+ Also ma-e sure
that if youNre going to use the area and regularly! spray it for tic-s using 1ermethrin or another
recommended pesticide+ Any#ay! some e:cellent calisthenics in such an area include using a
tree for support #hen practicing gymnastics ,ac-,ends or *arious handstand e:ercises+ Fou
could also #rap a length of hea*y rope around a tree to use for stri-ing practice+ Just ma-e
Ca*eman Conditioning continued
sure you get instruction from a 7ualified martial arts instructor ,efore trying this and #ear
hand protection! such as #rist #raps+ I recommend using rice ,uc-et e:ercises to strengthen
your #rists! and using other such e:ercises to toughen the hands+ 4ere is a #riteup I did on
this topic ' http55goo+gl5K8cLAi
1icture of a Dtree ma-i#araE ' http55goo+gl5L>2CAm
For plenty of great calisthenics tutorials! including some on e:ercises listed in this post! head
o*er to my ,ody #eight training playlist page+ Simply point your #e, ,ro#ser to the ,log
,elo# and clic- on D3ody ;eight TrainingE near the top+
Sprint through an a,andoned field . ,ut ma-e a,solutely sure you clear a straight path
of anything that you could trip o*er or that could pierce shoes or s-in! as #ell as #ear
s#eatpants and running shoes #ith e:cellent heel support+ If the #oods are in a particularly
hilly area! you can go for hill sprints! #hich are great for e:plosi*eness?
)epurpose materials from a,andoned properties out in the #oods+ This includes using
cinder ,loc-s for ,iceps curls and other lifts+ Fou could also use any old ,eams! chairs! hea*y
duty rope! and ,ric-s that are a*aila,le+ "ld ,eams or plan-s of #ood could ,e laid across a
ditch! or used as a calf raise step Iput it ne:t to a tree or #all that you can use to assist in
,alanceJ+ 3ric-s can ,e used in some hand ,alancing e:ercises! and as support in one leg
s7uats+ "ld chairs can ,e used for an incredi,le *ariety of calisthenics+ These include decline
pushups! chair dips! gymnastics L'sits! une*en or Dle*erE pushups Ias they are called in the
first Con*ict Conditioning ,oo-! ,ut using a chair instead of a ,as-et,allJ! and so forth+ Fou
could push your car do#n a path through the #oods! along a mountain path that is not highly
traffic-ed! and so forth+ It is amaCing for ,oth cardio and gi*ing you a #hole ,ody #or-out?
Chec- out the ,elo# *ideo for some ideas+
2id you li-e these DCa*eman ConditioningE strength training ideasM 2o you ha*e any of your
o#n that you #ant to share or ,rag a,outM 2rop me a line in the comments on this articleNs
,log post ' http55goo+gl5l7Ke%(
Gie# the ne:t article! All A,out 1rogressi*e Calisthenics! for much more a,out ,ody #eight
training! including articles and *ideos+
Great ,log post on the official 1rogressi*e Calisthenics certification ,log! a,out a similar
approach to Dhy,ridE training methods ' http55goo+gl57nFto(
For more ideas on impro*ised training e7uipment! and plenty of tutorial *ideos! head to my
related ,log ' http55oddo,0ecttraining+,logspot+com5
All a,out 1rogressi*e Calisthenics
3ody #eight training e:ercises may ,e trained progressi*ely ,y ad0usting le*erage!
range of motion! and positioning+ ;ith these in mind! ,ody mechanics! and mo*ement! one
may use progressi*e calisthenics to achie*e *ery high le*els of functional! full ,ody strength
and coordination+ This is primarily ,ecause calisthenics use natural mo*ements that act on
multiple 0oints! and force many sta,iliCer muscles to ,e used+ Lastly! calisthenics help to
impro*e posture! as #ell as ,uild supple strength and tension in the tendons! ligaments! and
&' articles aout progressi$e calisthenics included in this guide
"ne arm pullup training
Bo,ility #or- . tension fle:i,ility e:ercises
Bethods of progress in calisthenics
1rogressi*e Calisthenics Lifestyle
1rogressi*e Calisthenics for Strength
8ltimate Leg Training
Calf Training
DCheat sheetsE section
%:ercises are also techni7ues that should ,e practiced many times and mastered? Short 8)L
to a great article ' http55goo+gl5n:1fCy
Progressi$e calisthenics classes( )orkshops( and tutorials
2o you #ant to get started and learn cool ne# s-ills! as #ell as ho# to ,uild strength using
natural ,ody #eight techni7uesM If so! head to my classes page and clic- on DCalisthenics
ClassesE at the top+
If you #ant to chec- out my training *ideos for some tutorials on progressi*e calisthenics!
*isit my playlist site and clic- on D"#en6s Training GideosE near the top+ I also ha*e another
post #ith plenty of tutorial *ideos uploaded ,y other fitness professionals+ To chec- these out!
simply clic- on the lin- near the top of the page that says D3ody ;eight TrainingE+
All a,out 1rogressi*e Calisthenics continued
Progressi$e Calisthenics Workshops
2ragon 2oor! the company #ho pu,lished the Con*ict Conditioning ,oo-s! also puts on
regularly held progressi*e calisthenics instructor certification #or-shops+ Fou can find out
more a,out the #or-shops at the official 1rogressi*e Calisthenics ,log that 2ragon 2oor
hosts+ The ,log also has plenty of free articles #ritten ,y certified 1rogressi*e Calisthenics
instructors+ There is an e:tensi*e products section that is lin-ed to at the top of the ,log+
There are 7uite a fe# incredi,le training ,oo-s! e',oo-s! 2G2Ns! and more a*aila,le? The
Con*ict Conditioning ,oo-s! 2G2Ns! and 8ltimate 3ody#eight Training Log are among the
*aried selection+
"fficial ,log ' http55pcc,log+dragondoor+com5
By ,log post a,out the #or-shops ' http55goo+gl5U0K(g"
Also chec- out my training resources page ,y *isiting the site ,elo# and clic-ing on DTraining
)esourcesE near the top . http55understanding-arate+com
1rogressi*e Calisthenics Lifestyle
3elo# are my thoughts a,out the *aria,les and factors that need to ,e ta-en into
account for progressi*e calisthenics+
$+ Le*erage . increase or decrease
2+ )ange of motion . increase or decrease
9+ 1ositioning . hand or foot Isuch as ,as-et,all pushups or putting hands closer together in
pushups or pullupsJ
(+ 8nilateral or ,ilateral Ione hand or ,oth! one foot or ,othJ
<+ Correct form??? It is an art+ 3e creati*e! ,ut also ha*e the discipline to go #ith it+ Keep the
correct ,ody alignment for the e:ercise at all times+
=+ "ther tougheners . see- and find? Inter'set rest! *olume! fre7uency! partner resistance!
loc-ed -nees #hile doing calf raises! to#el #or- for pullups! infinite possi,ilities in hand
,alancing arts! as #ell as the use of e7uipment in pu,lic par-s+
A+ Set S+B+A+)+T+ goals . 1LAK A4%A2? This also means you should log your #or-outs+
>+ Lifestyle factors . nutrition! sleep! emotional health! reco*ery days! li*e clean! ,ut also
allo# the occasional cheat day+
@+ SpecialiCations . only after competency in progressions for the ,asics+ SpecialiCations
include nec-! forearms! #rists! -nuc-les! feet and cal*es! gymnastics holds! odd o,0ects for
more full ,ody strength! etc+
$&+ DJourney! not a destination+E L"G% T)AIKIKG? Consistency! moti*ation! and creati*ity in
training #ill fall into place #hen you relish e*ery rep+ Bil- each e:ercise for all of the lessons
it can teach you+ Sa*or the gains and let nature ta-e its course+
Summary! and the name of the game . 1)"G)%SSI"K
3urn that sole #ord into your mind and -eep it there+
;e all ha*e hard days . ,ut ta-e time to Dimpro*e the momentE? Ko matter #hat! -eep
mo*ing for#ard as ,est you can! no matter #hat life thro#s at you+ ;hen you go to train!
lea*e your pro,lems at the door and get the #or- done+ 2onNt #orry! your pro,lems #ill still
,e there to -eep you company #hen you get ,ac-+ 3ut you can get stronger )IG4T K";+
Bentally and emotionally! as #ell as physically+ DJust do it??E
1rogressi*e Calisthenics for Strength
Calisthenics are a system of e:ercise mo*ements #hich generally do not use e7uipment+
The goal of these e:ercises is to ,uild strength! fle:i,ility! and physical grace #ith mo*ements
that use only your o#n ,ody #eight for resistance+ Calisthenics can ,oost ,oth muscular and
cardio*ascular fitness #hen practiced #ith enough effort and *ariety in the e:ercises+ 3alance!
agility! and coordination also gain a lot of ,enefit+ 1opular e:amples of calisthenics e:ercises
include pushups and pullups+
The approach to ,ody #eight training that I teach is -no#n as progressi*e calisthenics
for strength+ 3ody #eight training e:ercises may ,e trained progressi*ely ,y ad0usting
le*erage! range of motion! and positioning+ ;ith these in mind! ,ody mechanics! and
mo*ement! one may use progressi*e calisthenics to achie*e *ery high le*els of functional! full
,ody strength and coordination+ This is primarily ,ecause calisthenics use natural mo*ements
that act on multiple 0oints! and force many sta,iliCer muscles to ,e used+ Lastly! calisthenics
help to impro*e posture! as #ell as ,uild supple strength and tension in the tendons!
ligaments! and 0oints+
The progressi*e calisthenics for strength approach centers around se*eral styles of
mo*ement! #hich include . ,ut are not limited to . pushups! s7uats! pullups! leg raises!
,ridges! handstands! calf raises! lateral chain training Iclutch holds! human flagJ! hanging grip
#or-! nec- training! and Lacti*e fle:i,ilityL Isuch as L 4oldsJ+ "f course! any type of ,ody
#eight e:ercise may ,e made progressi*ely harder ,y ad0usting le*erage! range of motion! foot
and5or hand positioning! and other such *aria,les+ Katurally! it is also possi,le to ma-e
e:ercises easier . #hich is especially important if you are #or-ing around an old in0ury and
#ant to ,uild up your strength again in particular 0oints+
The -ey thing to remem,er is that progressi*e calisthenics for strength . li-e #ith
#eight training ' ,oils do#n to a dou,le progression+ The first progression is ,uilding up your
sets and reps in an e:ercise that you can #or- #ith comforta,ly+ The second progression is
mo*ing up to a harder *ariation of that e:ercise! ,ut only once you ha*e ,uilt up enough
strength in your muscles and 0oints+ ;hen you start on a harder *ariation! you #ill generally
not ,e a,le to perform as many to repetitions! and as such you #ill return to the first type of
1rogressi*e calisthenics for strength is more a,out an approach than a set routine+
%*eryone is different . you ha*e your o#n uni7ue ,ody type! goals! needs! meta,olism! and so
forth+ As such! feel free to use the progressi*e approach to calisthenics to help you de*elop
your o#n personaliCed routines+ )emem,er the -ey concepts to the approach . using the
dou,le progression method to ,uild strength and s-ill in *arious types of mo*ement! #hile
also collecting -no#ledge of ,ody mechanics! -inesiology! and Lintensity *aria,lesL or
LtoughenersL to ad0ust le*erage! range of motion! and positioning to ma-e the mo*ements
progressi*ely harder or easier+ There is a seemingly infinite num,er of #ays to ad0ust your
techni7ues! and continue gaining strength from them for years and years to come+
;ith all of this in mind! -eep e:perimenting #ith e*ery possi,le *aria,le of the
e:ercises you are #or-ing on+ This #ay! you #ill ,e a,le to s7ueeCe as much ,enefit out of each
type of e:ercise+ Just remem,er to -eep ,an-ing strength and s-ill in your mo*ements ,y
putting in your sets and reps+
As you practice your e:ercises! -eep in mind that ,ody #eight training techni7ues can
1rogressi*e Calisthenics continued
,e treated li-e martial arts techni7ues+ At first! #hen you learn a ne# mo*ement! it is
important to ta-e it slo#ly #hile getting an understanding of the ,ody mechanics ,ehind the
e:ercise+ Then! practice it repetiti*ely to gain s-ill! strength! coordination! impro*ed posture!
and ,alance in the re7uired positions+ From there! you can learn ne# *ariations of the ,ody
#eight e:ercise . 0ust as in martial arts! #hen learning *ariations of different stri-es or ,loc-s+
Also! impro*ed ,alance! coordination! and strength in postures help martial arts training+ All
in all! progressi*e calisthenics for strength are *ery useful for e*eryone into not 0ust martial
arts! ,ut athletic sports in general+
3elo#! I recommend some calisthenics e:ercises+ I list the muscles #or-ed ,y the
e:ercises! ho# to ,asically perform them! and ho# to ad0ust different *aria,les to #or- them
progressi*ely+ I #ant to emphasiCe firstly! ho#e*er! that to achie*e total fitness! calisthenics
alone are not enough+ Keep in mind that you #ill #ant to ma-e needed lifestyle changes in
diet! nutrition! rest! reco*ery! and so forth to help impro*ing o*erall health in ,ody! mind! and
spirit+ Scientific research has helped to de*elop many useful therapeutic modalities+ 4o#e*er!
#e should not entirely discount or deny age old #isdom and practices+ This includes yoga!
meditation! prayer! solitary hi-ing . anything that helps you to cope #ith day to day stress
and strengthen your spirit+
These #or- primarily the pectorals! triceps! and deltoids+ To perform a full pushup! get
into the correct start position+ Get into a -neeling position! then ,ring your open hands up to
a,out shoulder height as you carefully lean for#ard and get into a hands and -nees position+
From there! straighten your -nees out slo#ly ' one ,y one if needed+ Fou #ill #ant to end up
holding your ,ody #eight up on your palms and toes+ Lo#er your ,ody carefully to the floor!
#ith the palms still against the floor! and under the shoulders+ The toes should ,e curled
up#ards+ That is the starting position+
To perform a repetition! simply push up #ith your arms #hile -eeping your ,ody
straight! from head to heels+ Four el,o#s should go from ,eing almost fully fle:ed in the
,ottom position! to almost completely loc-ed out in the top position+ Ta-e a one second pause
at the top! then slo#ly ,end at the el,o#s to allo# your ,ody ,ac- do#n to the ,ottom
position+ 2o not rest on the floor #hen you come ,ac- do#n to the ,ottom ' you #ill maintain
light tension #ith the chest and triceps+ 4o#e*er! still ta-e a one second pause at the ,ottom
position ,efore ,eginning the ne:t repetition+ As your form and your strength in this e:ercise
impro*es! do feel free to change the speed of the repetition+ I recommend performing reps
#ith a slo# cadence ' such as a $! 2 count! a $ second pause ,et#een reps+ This #ay! you force
your muscles to hold tension and fight against gra*ity! instead of using momentum to ma-e
the reps easier+
If you6re 0ust starting out! #or-ing around an old in0ury! or 0ust #ant some other ideas
on ho# to ,uild up strength in your 0oints and ligaments! here are some easier pushup
e:ercises+ I recommend starting #ith #all pushups+ 1lace your palms on the #all! -eeping
your hands at chest le*el+ Keep your arms straight! and shoulder #idth apart+ Keep your feet
together and your ,ody aligned+ 3end your shoulders and el,o# slo#ly until you can softly
touch your forehead to the #all+ 1ush a#ay from the #all! ,ac- to the start position+ 2o this at
1rogressi*e Calisthenics continued
least @ more times #ith good form+
To ma-e this e:ercise progressi*ely harder! use a chair! ,ench! ,ed! solid fencing! #or-
surface! or any other safe o,0ect or furniture that #ill allo# you a deeper range of motion+
1refera,ly! it #ill ,e an o,0ect a,out half your height and solid enough to hold you up! as you
lo#er and push ,ac- up+ As #ith #all pushups! start #ith your feet together and your ,ody
-ept in a straight line as you practice this e:ercise+ To get into the start position! lean o*er and
get a hold of the o,0ect! #ith your arms -ept straight! shoulder #idth apart+ 3end at your
el,o#s and shoulders until your torso ma-es contact #ith the top of the o,0ect+ 1ush a#ay
from the o,0ect! ,ac- to the start position+ This is one repetition+ This type of pushup is -no#n
as incline pushups+
"nce you feel comforta,le #or-ing #ith incline pushups! ,ut do not feel 7uite ready to
master full pushups! try -neeling pushups and half pushups+ If you can6t complete a full range
of motion in -neeling pushups! simply shorten the mo*ement+ As you get stronger in this
position! you #ill gradually ,uild up your range of motion+ In this #ay! -neeling pushups help
to ,egin mastering the full range of motion re7uired in a full pushup+
"nce you feel comforta,le #ith -neeling pushups! mo*e on to half pushups+ Start in the
-neeling pushup start position! then straighten your legs out ,ehind you+ Ba-e sure that you
start #ith your arms straight! then lo#er your ,ody until your el,o#s form a right angle+ From
there! push yourself ,ac- up to the start position+ This is one repetition+ If you li-e! you can
place a ,as-et,all! soccer ,all! or medicine ,all under your hips to help determine ho# far
do#n to go+ The -ey is to -eep your supporting muscles tight so that your ,ac-! hips! and legs
#ill stay aligned+ 4alf pushups help you start ,uilding strength in the correct posture for full
pushups+ Keep trying to increase your range of motion ,y at least $ inch each #ee-+ %*entually
you #ill ,e a,le to perform full pushups for at least $& repetitions+ )emem,er to al#ays
practice perfect form in these?
To ma-e full pushups progressi*ely harder! e:periment #ith *arious hand and foot
positions+ For foot positioning! try posting up your feet on a chair to #or- on decline pushups+
Instead of using a chair or other solid o,0ect! you could as- a training partner to hold your feet
so that you can practice progressi*ely steeper angles+ 8ltimately! you could ,uild up to
handstand pushups #ith your partner! or using a #all to help support you+ The Con*ict
Conditioning approach! discussed ,riefly near the end of this article! includes a training
progression dedicated strictly to handstand pushups+
For hand positioning! try getting into standard full pushup position! then place your
hands closer together for close pushups+ 3ecause of the increase in el,o# fle:ion in close
pushups! practicing them helps to ,uild more strength in your triceps! as #ell as in the
ligaments and tendons of your el,o#s and #rists+ This #ill prepare you for training to#ards
one armed pushups . #idely considered one of the greatest feats of upper ,ody strength+
"nce you feel comforta,le #ith close pushups! it6s time to start ,uilding up to unilateral
Ione sideJ #or-+ Get into the top position of full pushups ' resting on your palms and toes!
#ith el,o#s straight! and ,ody aligned+ Support yourself on one arm as you put your other
hand on a ,as-et,all+ Sta,iliCing the ,all ma-es you use your rotator cuff muscles! and
strengthen them for later e:ercises+ This -ind of pushup . -no#n as le*er pushup ' #ill help
you to get used to putting more of the ,urden on one arm at a time+
1rogressi*e Calisthenics continued
Ko#! ,efore you perform a repetition! ma-e sure you ha*e ,oth arms directly ,elo#
your shoulders so that you are sta,le+ Keep your #eight e*enly distri,uted ,et#een ,oth
hands! and ,end the el,o#s and shoulders until your chest touches the top of the hand
holding on to the ,as-et,all+ 1ause for a second! then push ,ac- up+ This is one repetition+ 3e
sure to also practice this e:ercise #ith the ,all under the other hand! to ma-e sure ,oth arms
get #or-ed+
If you ha*e trou,le using a ,as-et,all! try using something solid li-e a ,ric- for this
e:ercise+ As you ,uild strength in this e:ercise! you can add another ,ric- and start o*er+ "nce
you feel strong enough in une*en pushups! go ,ac- to using the ,as-et,all+ Try to ,uild up to
2 sets of 2& ,efore mo*ing on to harder e:ercises! such as half #ay do#n one'arm pushups
and le*er pushups+
1ullups are a compound e:ercise that primarily #or- the ,iceps! and latissimus dorsi
Ior LlatsL for shortJ+ The lats are the largest muscles on the torso! and run from your armpits
to do#n ,eyond the ri,s+ Bost of the other muscles in the ,ac- also get #or-ed ,y doing
pullups+ Kot only that! your fingers! palms! and forearms are gi*en a great #or-out ,y holding
up and pulling your ,ody #eight as you grip the ,ar+ This translates to ,uilding grip strength+
Lastly! pullups gi*e your a,s and hips a great isometric #or-out+ 3ecause of these ,enefits!
pullups help train the ,ody for hanging leg raises+
To do a pullup! start ,y getting a good grip on a horiContal ,ar or anything sturdy you
can hang from+ Keep your shoulder girdle tight and your el,o#s slightly -in-ed in the starting
position! to help pre*ent in0ury+ Generally! #ith full pullups! you #ill try to pull your ,ody
#eight up until the chin clears the ,ar! and you then lo#er the ,ody until your arms and
shoulders are almost fully e:tended+ If you don6t ha*e the strength yet to complete the full
range of motion! start #ith easier *ariations of the pullup+ Also! to #or- strictly on grip
strength! try #or-ing on hanging grip #or- Iagain using a horiContal ,ar or anything you can
hang fromJ+ A simple! natural #ay to perform hanging grip #or- is to use one or t#o to#els
draped o*er your horiContal ,ar+
There are many #ays to train pullups progressi*ely! ,ased on a fe# simple ad0ustments+
To hea*ily #or- the lats! try #ide pullups+ Get a strong o*erhand grip on the horiContal ,ar!
#ith your hands separated ,y a,out t#ice the #idth of your shoulders+ Keep in mind that! li-e
any *ariation of pullups! you #ill #ant to hang #ith your arms mostly straight! and to -eep
your shoulder ,lades retracted+ Fou can also ,ring your hands in close on the horiContal ,ar
for a close grip pullup+ 8sing an o*erhand grip in a close grip pullup #ill help train the lo#er
lats! and using an underhand grip #ill #or- the ,iceps harder than a normal shoulder'#idth
L8ne*en pullupsL are a *ariation in #hich one hand grasps the ,ar! #ith the other hand
grasping tightly around the #rist of the pulling hand+ The el,o# of the arm holding the ,ar
should ,e slightly ,ent . a,out $& to $< degrees . #ith the other arm ,ent at a larger angle+
The thum, of the hand grasping on to the #rist of your hanging hand #ill ,e 0ust ,elo# the
opposite palm! #ith the fingers ,elo# the ,ac- of the hanging hand+ 3oth el,o#s #ill ,e out in
front of your torso+ From this starting position! ,end your el,o#s and shoulders! as you pull
1rogressi*e Calisthenics continued
yourself up smoothly! until you clear your chin o*er the ,ar+ Ta-e a short pause at this top
position! then lo#er yourself slo#ly ,ac- do#n to the starting position! #here you #ill pause
again ,efore ,eginning the ne:t repetition+ 3ecause you are supporting your ,ody #eight from
one hand during une*en pullups! practicing them help you to ,egin ,an-ing the -ind of
strength you need for one arm pullups+ If you find it hard to -eep hold of the horiContal ,ar!
go ,ac- to close pullups! to ,uild up your sets and reps+ I also recommend practicing some
hanging grip #or-+
S7uats train primarily your 7uadriceps! hamstrings! cal*es! and gluteals+ The legs are
designed to #or- naturally as holistic! coordinated units+ 3ody #eight s7uats are among the
,est e:ercises to train the legs! ,ecause they are a natural! functional motion that trains most
of the muscles in the legs in synergy+ %*en the hamstrings! shin muscles! hip fle:ors! and
cal*es get trained ,y s7uats+ If you loo- at the ,ody mechanics of running! 0umping! sitting
do#n! standing up! pushing a hea*y o,0ect! pulling such as in tug of #ar! you #ill see they all
use ,ending at the legs and hips . 0ust li-e s7uats? 8nli-e e:ercises that isolate certain
muscles! s7uats #ill ma-e your legs #or- the #ay they #ere made to . and not cheat you of
the functional strength your legs #ere designed for?
To train s7uats progressi*ely! e:periment #ith the positioning of the upper ,ody or the
feet! or ho# close together your feet are #hen you s7uat+ Let us start #ith the standard full
s7uat+ Simply stand #ith your feet at shoulder #idth apart! and s7uat do#n as far as possi,le!
then return to standing position+
If you are ne# to s7uats or are #or-ing around an old in0ury! start #ith this simple
*ariation+ It #ill help you condition the tendons and ligaments of the -nees! as #ell as help
you to start #or-ing on your s7uatting form+ Stand in front of a chair! ta,le! or something
similar that comes up to a,out your -nee le*el+ Keep your legs straight and at least shoulder
#idth apart+ 3end o*er at the hips so you can lightly rest your palms onto your o,0ect of
choice+ This #ill put some of the load onto your upper ,ody! thus ma-ing the s7uats a ,it
easier on your legs+ It also helps maintain ,alance+ As you perform s7uats from this starting
position! try to -eep your torso parallel to the floor or ground+ 3end your -nees and hips until
you cannot go any further do#n+ Four hamstrings and cal*es should reach each other+ Four
arms #ill necessarily ,end as #ell on the #ay do#n+ From this finish position! use com,ined
leg and arm strength to push ,ac- up to the start position+
2o not raise your heels at any point! so that you don6t ,ounce during the s7uats Ito
pre*ent in0uryJ! and to ma-e sure that the s7uat stretches out the Achilles6 tendon+ 4a*ing
fle:i,ility in that area #ill help you to master the lo#est position of a full s7uat+ If you6re
ha*ing trou,le ma-ing it out of the ,ottom position! don6t #orry? Just try to increase your
range of motion a little each #or-out+ Another #ay is to use a little more arm strength to ta-e
some of the load off your legs as you come out of the ,ottom position+ As you ,uild leg
strength! you #ill rely less on your arms+
"nce you feel comforta,le #or-ing #ith this type of s7uat . called 0ac--nife s7uats '
start using a sturdy o,0ect that is higher than your thighs . such as a des-! ,ac- of a chair! or
similar+ Again! your legs should ,e straight and a,out shoulder #idth apart! #ith your arms
1rogressi*e Calisthenics continued
out straight! holding on to your o,0ect of choice+ Keep your ,ac- straight as you s7uat do#n
for the deepest range of motion that you are comforta,le #ith+ Gradually increase the depth of
your s7uats as you ,uild strength+ )emem,er to -eep your heels flat on the floor+
"nce you ha*e ,uilt up your leg strength! you #ill ,e ready for full s7uats+ If you find
that you cannot 7uite s7uat all the #ay do#n #ithout an o,0ect to support you! s7uat half #ay
do#n instead . your thighs should ,e parallel to the floor in the ,ottom position+ Gradually
,uild depth in your s7uatting+ Al#ays -eep your ,ac- straight #hen s7uatting! -eep your
-nees pointing the same #ay as your feet! and ne*er ,ounce+"nce you ha*e #or-ed up to 2
sets of 9& or more #ith full s7uats! you are ready to notch up the difficulty+ The s7uat
progression in Con*ict Conditioning recommends #or-ing on close s7uats and une*en s7uats
after full s7uats+ I ha*e used those e:ercises personally and taught them to my students . they
are *ery useful in ,uilding up to one leg s7uats+ I highly recommend pic-ing up a copy of the
,oo- for the progressions alone?
I also recommend ha*ing a training partner 6spot6 you as you start #or-ing on half#ay
do#n one leg s7uats+ Keep the ,ody aligned! #ith your arms straight out+ Four partner #ill
stand ,eside you and place his or her palms under the arm on that side+ 1ut one foot out in
front of you! at a,out the height of your other thigh+ The raised leg should remain loc-ed! and
held off the ground! throughout the e:ercise+ Slo#ly ,end at the hip and -nee of your standing
leg! until the -nee is at a,out a @& degree angle+ 1ause ,riefly and push ,ac- up+ Four partner
should help you maintain your ,alance! as #ell as gi*e some assistance in coming ,ac- up! ,y
pulling up slightly #ith her or her hands+
If you do not ha*e a partner! you can stand ,eside a chair or #all if necessary to help
you correct your ,alance+ Fou can also use hand rails! or the type of rails you see on
playground e7uipment! for support+ 4o#e*er! do not rely too much on an e:ternal o,0ect for
this e:ercise! so that you can still practice the re7uired ,alance and s-ill needed to try full one'
leg s7uats+ 4olding a leg out during #or- sets helps to further de*elop your hip fle:ors+ If you
ha*e trou,le performing half one'leg s7uats! do not s7uat do#n 7uite as far at first! and
gradually add depth each #or-out+ )emem,er to follo# half one'leg s7uats #ith full! close! or
une*en s7uats+ This #ill help you -eep up your leg strength in a full range of motion+
"nce you are ready to start #or-ing do#n to full one leg s7uats! stand ,eside
something sturdy+ The hand on the same side as the #or-ing leg #ill ,e placed palm do#n! on
the o,0ect of choice+ I recommend a chair or ,ench+ As you s7uat do#n! use the o,0ect to help
correct your ,alance+ As you come ,ac- up! use the hand to help push+ As you increase depth
in one leg s7uats! use progressi*ely shorter o,0ects+ ;or- up to using a ,as-et,all for support+
1ushing off the ,all #ill help you come out of the ,ottom position+ 2oing supported one leg
s7uats this #ay #ill still gi*e your legs a lot of #or-! #hile helping you to ,uild the strength in
your ligaments in tendons+
Fou #ill #ant to ,uild up to at least 2 sets of smooth! supported one leg s7uats off the
,as-et,all+ )emem,er to -eep them strength'led . no momentum or ,ouncing? "nce you get
to this point! you #ill ,e ready for unsupported one leg s7uats+
2on6t forget other leg training ideas! such as lunges! ,unny hops! duc- #al-ing! and hill
sprints+ For some ideas! refer to my 8ltimate Leg Training article in this guide+
1rogressi*e Calisthenics continued
Leg raises
This type of e:ercise #or-s all the muscles in the a,s! as #ell as your rectus femoris+ It
also gi*es a good stretch to your hamstrings+ Fou #ill ultimately #ant to ,uild up to hanging
leg raises! #hich are superior to situps for 9 reasons . they re7uire less e7uipment! are more
functional! and #or- more muscles than situps+ If you #ant to ,uild si:pac- a,s! you don6t
need lots of high repetition sets or fancy e7uipment . you only need a good program of leg
raises+ Simply #or- them progressi*ely to ,uild thic-! strong a,dominal muscles+ Also!
carefully control your diet as needed to trim off any e:cess #eight to start re*ealing muscle
Ko#! let us thin- a,out leg raises progressi*ely+ The easiest #ay to ,uild up to straight
leg raises is to start #ith -nee tuc-s and flat -nee raises+ Knee tuc-s are performed #hile
sitting in a chair and holding on to the sides #ith your hands+ Straighten out your legs!
-eeping your feet together and raised a fe# inches off the floor+ 3ring your -nees up smoothly
until they are se*eral inches from your chest+ Ba-e sure to ,reath out as you ,ring up your
-nees+ 3y the end of the dra#ing in motion! you should ha*e completely e:haled! and your a,s
should ,e *ery contracted+ This is the ending position of the e:ercise+ 1ause ,riefly and then
re*erse the motion! ending ,ac- in the starting position Ifeet out in frontJ+ 2on6t let your feet
touch the floor until you6*e completed your set! and al#ays -eep your stomach tuc-ed in+ This
e:ercise ,uilds good spinal posture! as #ell as ,uild strength in your a,s and hip fle:ors+ It
also helps to drill the -ind of motion that you #ill need for later *ariations+
For flat -nee raises! simply lie ,ac- flat on the floor! put your legs together! and your
arms do#n ,y your side+ 3end your -nees at a,out @& degrees! and -eep the feet a fe# inches
of the ground+ 1ress hard on the floor using your hands if needed! to -eep your ,ody sta,le+
From there! ,ring your -nees up smoothly until they are o*er your hips! and e:hale as you do
this+ Four thighs #ill end up perpendicular to the floor! and your cal*es #ill ,e parallel to the
floor+ 1ause ,riefly! slo#ly lo#er your feet to the start position! and ma-e sure to inhale as you
do this+ Keep your stomach muscles tight! and -eep your -nees at a @& degree angle
throughout the e:ercise+ Fou can gradually ,uild the difficulty ,y straightening your legs out a
little each #or-out+ %*entually you #ill ,e a,le to perform full straight leg raises+
At this point! you should ,e ready to #or- on *ertical -nee raises+ The goal is to slo#ly
,uild up to doing hanging straight leg raises+ ;hen practicing the latter! your latissimus dorsi
muscles get #or-ed along #ith your a,dominals+ Fou also get some ,enefits to your forearms
and shoulders! since they are used to hold your #eight from the ,ar+
;hen you first gra, onto the ,ar! do nothing else until your momentum has
disappeared+ Four ,ody should ,e still and your legs straight ,efore you start the first
repetition of the e:ercise+ Slo#ly raise your legs as far as you can+ As your a,s get stronger you
can increase your range of motion in this e:ercise+ If this e:ercise is too hard at first! try
hanging -nee raises or flat ,ent -nee raises+
Calf raises
These primarily #or- the gastrocnemius and soleus muscles of the calf+ The anterior
ti,ialis also gets some ancillary ,enefit! e*en more so if calf raises are practiced off a step or
cur, to add depth+ The ,asic calf raise is to stand normally on ,oth feet! in a rela:ed position!
1rogressi*e Calisthenics continued
#ith -nees ,ent+ Simply raise your heels such that you #ill ,e standing on your toes! and then
lo#er your heels do#n to the floor again+ That is one repetition+ Three Lintensity *aria,lesL or
LtoughenersL include $J Standing on one foot! 2J loc-ing out the -nees! and 9J using a step 5
cur, to allo# greater range of motion+
;hile progressi*e calisthenics are still the most effecti*e #ay to train your cal*es! a lot
of people li-e to supplement them #ith #eights+ I personally prefer to use dum, ,ells #hen I
#ant to add some resistance to calf raises+ Seated calf raises are also commonly recommended
to gi*e e:cellent #or- to the soleus muscles+ "ther ideas for calf training include s-ipping
rope! as #ell as ,o: 0umps+ The cal*es are *ery important in many athletic sports! and as such!
I find that there is no shortage of calf training ideas?
These primarily #or- the pectorals IchestJ! triceps! and deltoids+ 2ip are generally
practiced ,et#een parallel ,ars! or t#o sturdy o,0ects+ The feet are crossed! and the ,ody is
lo#ered until your el,o#s are lined up #ith your shoulders+ From there! push yourself up until
your el,o#s are almost completely loc-ed out+ If you do not ha*e the strength to perform full
dips yet! let6s thin- progressi*ely? I recommend starting #ith chair dips or ,ench dips+ Any
sturdy o,0ect at a,out your 6sitting6 height should #or-+ Keep practicing until you can ,uild up
to doing full dips+ Gisit the ,elo# ,log and clic- on the lin- that says 63ody ;eight Training6
for *ideo tutorials on chair dips! as #ell as other e:ercises! and ideas on progressing '
&' re*erences *or this article
;i-ipedia article on calisthenics '
Con*ict Conditioning! and Con*ict Conditioning II!
#ritten ,y 1aul LCoachL ;ade
3e sure to chec- out these ,oo-s for *arious training progressions that I ha*en6t
co*ered here+ These ,oo-s inspired my approach to progressi*e calisthenics for strength+ The
first ,oo- pro*ides training progressions for pushups! s7uats! pullups! leg raises! ,ridges! and
handstand pushups+ It pro*ides a solid foundation for the second ,oo-! #hich details
progressi*e calisthenics for the e:tremities Inec-! forearms! cal*esJ! as #ell as lateral chain
training! and acti*e fle:i,ility+ It also has useful chapters on diet and nutrition! reco*ery! and
good mental ha,its+
Gie# my re*ie# page of the Con*ict Conditioning ,oo-s! #hich also contains a Con*ict
Conditioning *ideo playlist as #ell as AmaCon ordering lin-s '
1rogressi*e Calisthenics continued
The ,oo- "*ercoming Gra*ity! ,y Ste*en Lo#! details many *ery useful ,ody #eight
training progressions ,ased on gymnastics+ The progressions ha*e gi*en me a lot of useful
ideas on mastering the harder strength e:ercises in Con*ict Conditioning? The ,oo- also has a
lot of useful information on anatomy! ho# to structure your o#n #or-outs! and much more+
The 12F edition of the ,oo- is a*aila,le here '
In the article DIntegrating 3asic Gymnastics #ith "ther 3ody ;eight Training
BethodsE! I detail some ideas on integrating ,asic gymnastics s-ills and training #ith other
types of old school calisthenics! as #ell as martial arts training methods+
Another must'read is 3roo-s 2+ Ku,i-6s 62inosaur 3ody ;eight Training6+ I #ould ha*e
summariCed some of his ideas in this article! ,ut the ,oo- contains S" much useful
information! I simply can6t do it 0ustice in such a short article+ Li-e 1aul 6Coach6 ;ade! Br+
Ku,i- pays a lot of respect to the old time strongmen and physical culturists+ 4is 2inosaur
Training philosophy promotes a return to the types of training that they engaged in! including
progressi*e ,ody #eight training+ Gie# my related #riteup ,elo# '
Gisit the author6s #e,site for more information a,out his ,oo-s! and ordering lin-s '
3e sure to also read my In 1ursuit of 1erfection series of articles! #hich detail an
outline of my formulation of martial arts and fitness+ The articles are included in my -arate
student guide ,oo- . http55understanding-arate+com5
1aul 6Coach6 ;ade has teamed #ith 2ragon 2oor I#ho pu,lished his ,oo-sJ! and the
Ka*adlo ,rothers to create the 1rogressi*e Calisthenics Certification ;or-shop and the
official 1rogressi*e Calisthenics ,log+ 2ragon 2oor is considered to ,e an industry leader in
fitness certifications+ The ne# ,log has many free resources! as #ell as details on the
#or-shop+ Gisit my related ,log post for lin-s to the rele*ant pages on the 1rogressi*e
Calisthenics ,log '
http55o#en0ohnston-arate+c om52&$95&<59$5progressi*e'calisthenics5
I teach progressi*e calisthenics classes+ Gisit this page for more information '
8ltimate Leg Training
Ba-e sure you ha*e a safe! clear practice area that is at least se*eral feet in length!
although at least (& feet is prefera,le+ ;arm up and stretch for at least $& minutes ,efore any
leg training session+ Also! do not attempt unless you are already in good physical condition
and #ant to impro*e your leg strength! stamina! and tone+
The e:ercises listed are functional e:ercises that do not re7uire e7uipment+ These
e:ercises ,uild e:plosi*e po#er and stamina in the legs! as #ell as help drill 7ualities needed
for good foot#or- in martial arts+ "f course! most or all of these e:ercises should also ,enefit
most athletes+ The 9 e:ercises listed ,elo# may ,e done each day that you #or- out ' unli-e
hea*y #eight lifting! #hich re7uires at least one day ,et#een #or-outs to reco*er+ )emem,er
to not sacrifice proper form to complete the e:ercises more 7uic-ly or easily+
Start #ith performing normal s7uats continuously for one 2 minute round+ The goal is
to ,e a,le to perform s7uats continuously for three 9 minute rounds! #ith one minute rest
after each round+ An alternati*e to using rounds is to ,uild up to doing 9 sets of $&& s7uats for
each day you #or- out+ 2o not sacrifice proper form to complete s7uats more 7uic-ly 5 easily '
you #ant to feel the ,urn? For added difficulty! do at least one set of $& one legged s7uats! per
4orse stance training
The first goal is to hold the stance #ith proper form for $& minutes+ "nce this is
achie*ed! practice sitting in a *ery #ide and deep horse stance Iyou should ,e a,le to ,alance
cups of #ater on your -nees in this stanceJ+ 1erform at least one set of $& calf raises in this
stance+ For added difficulty! add a pair of hand #eights to the stance+
2uc- #al-s
Completely ,end at the -nees #hile -eeping the ,ac- straight! and the hands up+ Step
one foot in front of the other #ithout coming up at all+ Bo*e s#iftly #ithout dragging the feet!
or losing ,alance+ The first goal I recommend for this e:ercise is to ,e a,le to duc- #al- for 9
or ( minutes at once+ A side#al- may ,e used for this e:ercise! ,ut high 7uality! comforta,le
running shoes are highly recommended+
4igh 2ifficulty
"nce you are proficient at duc- #al-s! try the follo#ing ' #hich should not ,e done
more than 9 times a #ee-+ 1erform duc- #al-s until failure ' again! prefera,ly at least 9 to (
minutes+ )est for at least $ or 2 minutes+ 1erform duc- #al-s until failure again+ The first goal
is a 2& minute session I#ith rests includedJ+ A *ery high goal is to duc- #al- half a mile+ For
additional difficulty! add a #eight *est+
Calf Training
Follo#ing my usual line of Dlittle e7uipment! high re#ardsE style of training! INll ,e
using t#o plan-s of #ood I#hich are sanded do#n and glued togetherJ for calf raises+ The
cal*es come into play in most acti*ities that in*ol*e the legs! and especially so in martial arts+
If you are hea*ily into martial arts or strength training! your cal*es may already ,e in great
shape! ,ut at least a ,it of calf specialiCation can pro*ide an e:tra edge+ 2oing so also does
help strengthen the associated connecti*e tissues IAchilles tendon etcJ as #ell as pro*ide a
great #ay to reha, the an-les+
The gastrocnemius and soleus ma-e up the ,ul- of the muscles of the lo#er leg+ The
former acts on t#o 0oints I-nee and an-leJ+ If you really #ant to #or- a t#o 0oint muscle a lot
harder! loc- out one 0oint #hile #or-ing the muscle from the other 0oint+ For instance! doing
calf raises #ith loc-ed -nees ma-es them tougher+ Increasing the range of motion also
toughens an e:ercise+ Thus the use of a step to do calf raises off of+ There are many more
potential tougheners! such as rep 5 set schemes! cadence! changing the positioning of the feet!
using one foot at a time! adding #eight! and so forth+
I al#ays loo- for #ays to ma-e an e:ercise harder #ithout adding #eight+ 8sing your
o#n ,ody #eight as the resistance! and ad0usting the le*erage of an e:ercise! as #ell as other
tougheners! can yield many years #orth of strength and athletic gains+ 1rogressi*e
calisthenics use this sort of approach to ,uild functional! athletic strength? In the #ords of Al
Ka*adlo! progressi*e calisthenics is Dan open'ended! indi*idualiCed fitness modality centered
around the concept that oneNs o#n ,ody #eight Iand the proper manipulation of le*erageJ can
pro*ide ample resistance for strength training! regardless of oneNs current fitness le*el+E
For more! read his full article here ' http55goo+gl5iUnhlJ
For plenty of free *ideos . martialartsplaylist+,logspot+com
1oetry in motion
I suppose I could say that INm almost religious a,out ,ody #eight training in general!
especially progressi*e calisthenics and gymnastics+ ItNs *ery [en #hen you focus on the ,ar!
,ecome one #ith it! and your ,ody is 0ust smoothly transforming into the techni7ue youNre
practicing . #hether a gymnastics pullo*er or #hate*er? 2efinitely an art! and poetry in
motion! li-e s-ating or surfing?
I can understand #hy s-aters and surfers are often almost religious a,out #hat they do+
INm al#ays loo-ing for that Dtranscendent repE near the end of the set! that I pour my heart
and soul into! all of my focus! li-e finding my #ay do#n the ra,,it hole and through the other
side! only to find myself transformed+ S#eating and s7ueeCing out all of my emotions! pouring
them onto the ,ar! floor! mat! #all! or pa*ement? That is li*ing and definitely a spiritual
e:perience J
Kettle,ell Training Tutorial
If you are ne# to fitness! find a local fitness instructor to ad*ise you a,out the ,est
#or-out routines and training e7uipment for your situation+ Kettle,ell training can ,e
dangerous if you are ne# to fitness and do not learn ho# to use proper form+ For females a $=
pound -ettle,ell is recommended to start #ith+ For males! 9& or 9< pounds is recommended+
The -ettle,ell is an incredi,ly useful piece of e7uipment! especially for martial artists+
3ecause of the full ,ody nature of a good -ettle,ell #or-out! it accelerates fat loss! pac-s on
lean muscle! and ,uilds e:plosi*eness+ The functional training as #ell as the ,allistic and
grinding e:ercises it pro*ides help drill 7ualities needed for martial arts+ This includes helping
#ith po#er! speed! muscle endurance! stance training! mental toughness! efficiency in
mo*ement! and strengthening your core+ Also! the ,allistic nature of e:ercises li-e s#ings!
cleans! and snatches emulate the e:plosi*e #hole ,ody integration used in performing stri-es!
-ic-s! and thro#s+ "*erall! the -ettle,ell is great for training cardio! strength! and fle:i,ility+
Strength and stamina in the lo#er ,ac-! legs! shoulders! and grip get 7uite a lot of ,enefit
from -ettle,ell training+
Kettle,ell #or-outs include 9 types of e:ercises+ 3allistic e:ercises are fast! and teach
you to generate po#er in a dynamic fashion+ 3allistics normally ha*e a #ide range of motion
and use a large num,er of muscles+ 3allistics train the muscles as #ell as the heart and lungs+
Grinds are slo# and -eep tension on the muscle #hile performing the e:ercise+ Grinds include
controlled pressing! pulling! and s7uatting+ These e:ercises #ill help you locate anything
lac-ing in your structure and alignment+ 4y,rids are! of course! hy,rids of ,allistics and
grinds! and as such com,ine the ,est of ,oth+ 4y,rids train you to mo*e ,et#een speed and
strength! or contraction and e:pansion+
"n the ne:t page! I recommend some of the staple e:ercises! from #hich you can
design a good -ettle,ell #or-out+ I included some unilateral e:ercises! as #ell as compound
and dynamic core rotation e:ercises+ 8nilateral e:ercises are those done on one side only+
These e:ercises impro*e strength im,alances in the ,ody! as #ell as train aspects that are
often neglected! such as ,alance+ ;hen doing unilateral e:ercises! you #ould perform a set
#ith one side! then perform a set #ith the other side+
Compound e:ercises drill mo*ements that depend upon on coordinating multiple
muscle groups in order to mo*e t#o or more 0oints through the range of motion of the
e:ercise+ 3y using compound e:ercises! you can get a #hole ,ody #or-out that 7uic-ly ,uilds
muscle! general fitness! and o*erall ,ody strength+
Some recommended e:ercises
$J Figure > ' grindV grip training+ At first try performing this for up#ards of a minute+
2J "ne leg deadlift ' grindV compound e:erciseV unilateral+
9J Sumo s7uat upright ro# ' grindV compound e:erciseV uses pulling mo*ement+
(J 3ridge pullo*er ' great for #restlers and grapplersV #or-s the core+
<J G crunch #ith -ettle,ell rotation ' dynamic core rotation+ Try to perform this for a minute
at first+
=J Clean 5 S7uat 5 1ress com,o+ 8nilateral+ The clean is a ,allistic e:ercise that de*elops
e:plosi*e po#er! tendon strength! and the posterior chain+ The s7uat is a grind and compound
e:ercise that uses multiple muscle groups+ The press is a grind that #or-s multiple muscle
Kettle,ell Training Tutorial continued
AJ Go,let S7uat ' grind+
>J "*erhead Lunge ' hy,rid+ 1erform a set of lunges #ith the -ettle,ell in one hand! and then
s#itch hands+
@J ;ood Chops ' dynamic core rotation+ 1erform on ,oth sides+
$&J S#ing ' ,allistic pull
$$J Snatch ' ,allistic 5 hy,rid pull
Please Note
Feel free to research other e:ercises as needed to help train for your o#n personal
performance goals+ 1lease tal- to your martial arts or fitness instructor for ideas on ho# to
t#ea- your routine+ Also! don6t forget to *isit the -ettle,ell store if you are interested in
purchasing your o#n+ The store also recommends some e:cellent -ettle,ell tutorial *ideos and
For some e:cellent *ideo tutorials on -ettle,ells! *isit the site ,elo# and clic- on
6Kettle,ell Tutorial Gideos6 '
Integrating 3asic Gymnastics #ith "ther 3ody ;eight Training Bethods
In this article! I detail some ideas on integrating ,asic gymnastics s-ills and training
#ith other types of old school calisthenics! as #ell as martial arts training methods+ 8nli-e
modern calisthenics! #hich commonly treats such e:ercises as endurance ,uilding acti*ities
or #armups! the old school ,ody #eight training methods offer progressi*e training for high
le*els of full ,ody functional strength and athletic s-ill+ Such training commonly re7uires little
to no special e7uipment e:cept your o#n ,ody #eight+
I #ill descri,e my o#n personal method of instruction *ery shortly so that you #ill get
an idea of ho# I approach ,ody #eight training+ By methodology primarily consists of a
streamlined! integrated system of -arate and ,o:ing training and s-ills! aero,ic endurance
training! ,ody #eight training for strength! and athletic s-ill #or-+ Integrating ,asic
gymnastics s-ills and training methods helps to impro*e and ,uild upon the latter t#o areas!
as #ell as impro*e physical a,ility for martial arts+ All in all! gymnastics training assists my
goal of creating a complete methodology for freedom of mo*ement and personal self
By integrated system is called BiCuumi ryu Karate+ The style is dedicated to the
de*elopment of ,ody! mind! and spirit! in a holistic manner+ )ead more a,out the style and its
approach to training ,elo#+
The approach I ta-e to old school calisthenics is primarily ,ased upon my e:perience in
martial arts training! as #ell as the Con*ict Conditioning approach+ The ,oo-s a*aila,le on the
su,0ect! #ritten ,y 1aul LCoachL ;ade! argue that the human ,ody is its o#n gym+ The ,oo-s
lay out training progressions! detailed e:planations and diagrams of the e:ercises! and
information on Lold schoolL calisthenics 5 ,ody #eight conditioning for insane strength+ The
,oo-s also contain history a,out e:ercise and old school strongmen! as #ell as details on
#arming up! supplementary e:ercises! #or-out routines from ,eginner to *ery ad*anced!
healing from in0uries! and more+ After #or-ing through the approach and integrating it into
my system! I de*eloped my o#n approach to old school calisthenics+ To read my full tutorial
on the su,0ect! *ie# the article D1rogressi*e Calisthenics for StrengthE that is also included in
this guide+
I also highly recommend purchasing the Con*ict Conditioning ,oo-s to get access all of
the information and training progressions that the author lays out+ The ,oo-s are a*aila,le in
print and for Kindle! and there are some 2G2 tutorials also a*aila,le+ Gisit the page ,elo# for
pre*ie#s of the ,oo-s and 2G2s or to purchase them+
Integrating 3asic Gymnastics #ith "ther Bethods continued
The approach I ta-e to ,asic gymnastics e:ercises is ,ased primarily upon ideas from
the ,oo- "*ercoming Gra*ity! and e:perience in ser*ing as a strength and conditioning coach
at a gymnastics studio+ "*ercoming Gra*ity includes tutorials for higher le*el gymnastics
e:ercises that can ,e chosen from+ ;eighing in a <&&\ pages! this ,oo- has plenty of solid
information in it+ It includes chapters on the ,asics and mechanics of ,ody #eight training!
constructing your o#n routines! planning ahead for training cycles IperiodiCationJ! dealing
#ith in0uries! and more+ The ,oo- also contains descriptions and illustrations of the e:ercises!
details on ho# to progress in your strength #or- and s-ill #or-+ Bost importantly!
progression charts and summaries are included in the ,oo-! #hich are useful for ma-ing
photocopies of for 7uic- reference+ In the 9
chapter! the author gi*es good ad*ice on getting
started on setting goals+
All in all! the ,oo- is *ery useful for people #ho are ne# to gymnastics style training!
,ut aren6t sure #here to start or feel intimidated ,y it? I highly recommend purchasing the
,oo- to get access to all of the useful information in it+ There are many years6 #orth of
strength gains to ,e had from #or-ing through the e:ercises and training progressions in the
;arm up ,efore doing any s-ill #or-! ,y s-ipping rope and going through a fe#
minutes of *arious stretches! or any other suita,le #armup #or-+ ;arming up raises your
,ody6s core temperature! #hich helps impro*e muscle contraction and acti*ation of your
central ner*ous system+ Also! proper #armups raise your heart rate and ,lood flo#! to
impro*e the transport of o:ygen and nutrients into your muscles! and transport #astes out+
Just remem,er that your #armup should ,e only that . a #armup to get ready for the s-ill
Skill Work
Since this phase of your #or-out comes directly after #armups! it is the ,est time to
#or- on ne# things and correct e:isting techni7ues+ Also! s-ill #or- helps to #arm up the
muscles more and reinforce proper techni7ue for the strength phase+ If you6re feeling fatigued!
ta-e a rest! since you need to ha*e the stamina to practice correctly+ )efer to the "*ercoming
Gra*ity and Con*ict Conditioning ,oo-s! and the resources ,elo# for help #ith the e:ercises!
and progressing to higher le*els+
S-ill Standards 12F ' http55goo+gl5<TFTTn
I ha*e *arious ,ody #eight training *ideo playlists at the ,log ,elo# '
Ko#! onto the s-ill #or-+ 8se *ariations of the e:ercises ,elo#! and different set 5 rep 5
time schemes as needed! depending on your daily 5 #ee-ly goals+
Integrating 3asic Gymnastics #ith "ther Bethods continued
4andstands #ith chest facing #all and toes against the #all+ See page 2A= in
"*ercoming Gra*ity for an introduction for handstand #or- and ho# to train them properly+
Keep #or-ing on your posture and ,alance! and strength in holding the position+ "pen up the
0oints a ,it if needed ,y doing a fe# pi-e headstand pushups+ I recommend not holding the
full headstand position against the #all for too long during s-ill #or-! so as to sa*e strength
for the actual strength #or-+ Come ,ac- to handstands for isometric training later in the
#or-out if so desired! ho#e*er+
"nce proficient in #all handstands Iposture! ,alance! shoulder strength'enduranceJ!
start #or-ing on mo*ing the toes a#ay from the #all for at least $ second at a time+ The top
priorities at first are de*eloping the strength and coordination needed to smoothly get into the
position! and cleaning up your posture #hile in the position+ The proprioception! isometric!
and 0oint training ,enefits of handstand #or- carry o*er to martial arts training+
Frog stand+ This is the first step in the planche progression+ It #ill also help de*elop
,alance and shoulder strength! #hich has some ,enefit for handstand #or-+
Tuc- planche+ I recommend feeling it out on parallel ,ars! such as a dip station or
pushup station on a po#er to#er! or parallettes+ At first! press the ,ody off the ground as in
the up#ards phase of a dip! #ith the -nees tuc-ed in+ Start setting the ,ody #eight for#ard
and try to ,ring the hips up to shoulder le*el+ Ideally! the el,o#s #ill ,e mostly or completely
loc-ed out+
L'sits+ 3uild up to the progression standard listed in "*ercoming Gra*ity+ 8se the
pushup or dip station on a po#er to#er! pushup handles! or parallettes at first+ Then! progress
to practicing L'sits #ithout e7uipment . such as on an e:ercise mat or grass+ 1ractice L'sit
tuc-s Ior! 6K 4olds6 as descri,ed in Con*ict ConditioningJ and practice stretching out one leg
at a time . 6une*en K'hold6+ 1racticing the holds this #ay helps train your legs! core! and
coordination for -ic-ing s-ills in martial arts+
Strength Work.
As the harder e:ercises are mastered and enough strength is put 6in the ,an-6! those
e:ercises could e*entually ,e considered 6s-ill #or-6+ The top priorities! of course! are ,uilding
up 0oint integrity and learning correct form for each ne# e:ercise or *ariation+ Keep trying to
add repetitions each #ee- and ta-e acti*e rest as needed+
I recommend 6daily undulating periodiCation6 Ilight and hea*y daysJ! once you ,uild up
to an intermediate le*el of conditioning+ "f course! I also recommend using a push 5 pull split
instead . say! push on Bonday! pull on Tuesday! etc+ . if that #or-s ,etter for your goals+ 1lay
around #ith rep 5 set schemes for at least t#o pull and t#o push e:ercises+ Keedless to say!
getting stronger at push and pull e:ercises helps #ith many athletic acti*ities+
Integrating 3asic Gymnastics #ith "ther Bethods continued
Pulling exercises.
4oriContal pulls . 6ro#ing6+ In the Con*ict Conditioning approach! horiContal pulls are
considered a remedial e:ercise that help train the 0oints! ,iceps! grip strength! and ,ac-+
"*ercoming Gra*ity details more e:ercises for horiContal pullup #or-+
Gertical pullups . using ,oth hands+ The pullup progression in Con*ict Conditioning is
a good starting point+ "nce you ha*e #or-ed up to the intermediate standard on 8ne*en
1ullups Istep A in the progressionJ! I recommend #or-ing on the ne:t e:ercise as #ell+
"ne arm pullup eccentrics+ See "*ercoming Gra*ity page 9>2 for an e:cellent tutorial+
It details a fe# methods for assisting one arm pullup eccentrics! including the use of a to#el
looped o*er your ,ar of choice+ I personally recommend using this training method! in
con0unction #ith Step @ of the Con*ict Conditioning pullup series . Assisted "ne Arm
1ullups+ There are potentially many years6 #orth of strength gains to ,e gotten out of all of the
ideas on one arm pullups alone! in the t#o ,oo-s+ Keep e:perimenting #ith the many different
ideas as you progress+
Pushing exercises.
1ushups on ,oth hands+ The Con*ict Conditioning pushup series is an e:cellent place
to start for remedial e:ercises for horiContal pushing+ "f course! as you #or- through the
steps! there are some e:ercises that re7uire a great le*el of strength to perform . starting #ith
one arm pushups! #hich . of course ' I highly recommend ,uilding up to+
"ne arm pushups+ See page (<2 in "*ercoming Gra*ity for ele*ated one arm pushups!
#hich is a *ariation that helps you train for full horiContal one arm pushups+ The tutorial in
"*ercoming Gra*ity details correct form! and factors that can ma-e it more difficult+ I
recommend #or-ing on this e:ercise after you can perform at the progression standard for
8ne*en 1ushups! #hich is step A of the pushup series in Con*ict Conditioning+ I recommend
using ,ric-s! a step! folded o*er to#els! a medicine ,all! or a ,as-et,all under the non'#or-ing
hand for une*en pushups+ Baintain strict form in these types of e:ercises to help prepare for
completely one handed pushups on the floor+
2ips+ 8se parallettes! parallel ,ars such as at a pu,lic par-! a dip station on a po#er
to#er! or any t#o sturdy o,0ects that stand at least a,out hip height+ Chair dips are an
alternati*e+ I recommend using the 6grease the groo*e6 method for impro*ing on dips if you
are ne# to them+ See page >2 of "*ercoming Gra*ity+ ;or-ing on dips using gymnastics rings
#ill help you progress and master higher le*el progressions of the planche and other pushing
e:ercises+ See the dip progression in "*ercoming Gra*ity+
Integrating 3asic Gymnastics #ith "ther Bethods continued
4andstand pushups . )efer to the progression starting on page 2@2 of "*ercoming
Gra*ity! as #ell as the handstand pushups progression in Con*ict Conditioning+ 4andstand
pushup *ariations all #or- *ery #ell as the ,ody #eight e7ui*alent of military presses+ This
-ind of training helps some to ,uild up the upper trapeCius muscles and helps to ,uild a lot of
e:plosi*e strength in and around the shoulders! as #ell as in the triceps+ This pro*ides a lot of
,enefits for #restlers! especially! and to a great degree! any type of grappling or martial art
#ith punching techni7ues+
+ther t'pes o* exercises *or strength and toughening.
3elo#! I recommend e:ercises for core compression #or-! the lo#er ,ody! and the
e:tremities+ Feel free to choose from the e:ercises ,ased upon your goals and the specific
acti*ities you are training for+ Some athletes use an upper ,ody 5 lo#er ,ody split instead of a
push 5 pull split+ Also! the e:tremities e:ercises I list could ,e done at light intensity to #arm
up the muscles to ,e #or-ed during your #or- sets+ The e:tremities e:ercises! at a higher
intensity! are . of course . still e:cellent for ,uilding 0oint integrity and strength in your
cal*es 5 feet! lo#er arms Iforearms! #rists! hands 5 fingersJ! and nec-+ Lastly! I also ma-e
recommendations on #hich e:ercises could Ior shouldJ ,e coupled+
Core compression exercises.
The core needs to ,e strong for high le*els of a,ility in any athletic endea*or+
"*ercoming Gra*ity does not include much in the #ay of progressions for core #or-+ The
author ,elie*es that core e:ercises should ,e done as part of your fle:i,ility and s-ill #or-
training to help impro*e acti*e fle:i,ility+ Also! the author as-s! 6;hy do e:tra #or- on the
side and #aste *alua,le training timeM6 This is ,ecause! in most of the upper ,ody e:ercises!
the core is hea*ily in*ol*ed in holding and maintaining correct techni7ue+ This is certainly
true . most ,ody #eight training consists of compound e:ercises+ By personal
recommendation! ho#e*er! is to practice dedicated core #or- on days you do not practice
hea*y strength #or- for pushing and5or pulling e:ercises+ This is ,ecause it is *ery ,eneficial
to martial artists! no matter the style you practice+ Also! practicing dedicated core #or- can
still help you progress in many other types of upper ,ody e:ercises+ "f course! these are 0ust
my personal recommendations+ Feel free to choose from the ,elo# core e:ercises as you plan
your #ee-ly training cycles! or to s-ip ahead to the ne:t page for lo#er ,ody e:ercises+
A, #heel e:ercises+ See the a, #heel progression starting on page (@9 of "*ercoming
Leg raises and *ariations+ See the leg raise progression in Con*ict Conditioning+ These
e:ercises! especially *ertical -nee raises! useful for martial artists+ 8se the grease the groo*e
method for the early steps! if ne# to leg raises+ This #ill pro*ide a lot of ,enefits for any
martial art! especially #here -ic-ing is in*ol*ed+
Integrating 3asic Gymnastics #ith "ther Bethods continued
Lo)er od' , Legs.
It is important to ,uild up the 0oints! tendons! and muscles in the legs! as they are used
in many mo*ements in athletic acti*ities and in e*ery day life+
S7uats+ See the s7uat progression in Con*ict Conditioning+ These are useful for training
almost literally e*ery muscle in the legs! in a synergistic #ay+ As such! s7uats are a great
compound e:ercise+ Also! #hen practiced #ith correct form . #ith your ,ac- straight!
s7uatting do#n until your glutes almost touch your cal*es! #hile -eeping your heels touching
the ground . s7uats de*elop a lot of tension'strength in your sta,iliCer muscles+
I highly recommend ,uilding up to the one leg s7uat *ariations+ Al#ays ,e mindful of
your 0oints! though? Fou #ill #ant to ,e *ery! *ery careful of o*er'training #ith s7uats! so that
you do not in0ure your -nees+ "n the other hand! using regular full s7uats or half s7uats .
practiced slo#ly . can help you ,uild up the 0oint integrity and tendon strength and ,alance
needed for one leg s7uats+ This is all important for in0ury pre*ention . 6preha,6! or
preha,ilitation+ See Con*ict Conditioning 2 and "*ercoming Gra*ity for lots of information on
dealing #ith as #ell as pre*enting in0uries+
Lunges+ I recommend practicing these slo#ly at first to get used to them! as #ell as to
stretch out the legs+ As you progress #ith these! your legs #ill ha*e the strength and fle:i,ility
to deepen the range of motion+ I also recommend practicing lunches as an isometric posture!
to help #ith stance training for martial arts+
1lyometrics+ "nce you ha*e ,uilt sufficient strength and fle:i,ility in your legs! you #ill
,e ready for e:plosi*e #or-+ 1lyometrics are e:ercises intended to ,uild e:plosi*eness and
speed! and are commonly used for training for athletic acti*ities+ Gie# the follo#ing article for
a lot of great details+
Integrating 3asic Gymnastics #ith "ther Bethods continued
Extremities hands( )rists( *orearms( neck( cal$es.
Fingertip pushups+ These #or- the e:tensors of the hands+ See Con*ict Conditioning 2
for the progression+ This should ,e coupled #ith hang grip #or-+ ;arm up your hands as
recommended in the ,oo-+ The hands are in*ol*ed in some #ay in practically e*ery method of
upper ,ody training! and in many acti*ities of e*ery day life! so it is important to train them
and the lo#er arms in general+
Strengthening the hands! #rists! and forearms is necessary for higher le*els of training
in martial arts such as Judo+ Such strengthening is e*en *ery ,eneficial for punching
techni7ues! and especially *arious Karate or Kungfu style stri-es+
%:ercises for the #rist+ ;rist pushups! -nuc-le pushups! #rist rotations! rope clim,ing
I#here a*aila,leJ! doing pullups #hile holding on to to#els dou,led o*er your pullup ,ar or a
tree ,ranch+ If you are into Judo or Jiu0itsu! ,e sure to also loo- into Judo e:ercises for grip
training using your training uniform 5 6gi6+ Also! some ,ase,all players use 6rice ,uc-et6
e:ercises for #rist training+
If you are into stri-ing oriented martial arts! it6s definitely important to de*elop strong
#rists to ma-e sure that your stri-es are solid+ This is especially important #hen you are not
using glo*es to stri-e! so you can pre*ent in0uries such as ,o:er6s fractures+ "f course! you
ha*e a greater ris- of in0ury #hen not using glo*es to stri-e! ,ut if you use correct techni7ue
and ha*e de*eloped your #rists and stri-ing tools #ell enough! you greatly reduce the ris-+
4ang grip #or-+ Strengthens the forearms+ Also in Con*ict Conditioning 2+ This may ,e
used as a supplement to pullup training+ ",*iously! a strong grip is needed for any -ind of
grappling! and strong forearms are also *ery ,eneficial to ,loc-ing techni7ues+
Kec- ,ridging+ Again! see Con*ict Conditioning 2 for the progression+ This should ,e
coupled #ith the ,ridging progression in the first Con*ict Conditioning ,oo-+ This type of
#or- has ,enefits for #restlers! including ,eing a,le to hold and transition ,et#een positions
during a match! as #ell as ha*ing a strong enough nec- and ,ac- to resist during clinching+
3ridge #or- also greatly ,enefits anyone in*ol*ed in stri-ing! as a strong nec- helps to a,sor,
the shoc- of ,lo#s thro#n to the head+
Calf raises+ "nce again! refer to Con*ict Conditioning 2 for the progression+ This should
,e coupled #ith the s7uat progression in the first Con*ict Conditioning ,oo-+ 4a*ing #ell
trained cal*es is important in many athletic acti*ities+ The cal*es are in*ol*ed in the push'off
in running! 0umping! s7uatting! stepping for#ard to stri-e! many transitions in grappling! and
so on+
Integrating 3asic Gymnastics #ith "ther Bethods continued
Than- you for reading? I recommend using the charts! e:ercise descriptions! ad*ice on
routines and programming in the Con*ict Conditioning and "*ercoming Gra*ity ,oo-s+ The
latter also includes a tutorial on sports periodiCation! #hich in*ol*es planning out *arious
training cycles+ 3e sure to also loo- into *ariations of push! pull! and other types of e:ercises
to help you meet your goals+ Gie# the resources ,elo# for ideas and other types of ad*ice+ I
recommend -eeping printouts of these in your o#n training 0ournal ,inder+ This #ay you #ill
,e a,le to refer to needed information 7uic-ly as you log your #or-outs! ma-e study notes!
plan a training cycle! or arrange a routine! etc+
S-ill Standards 12F ' http55goo+gl5<TFTTn
By notes on the "*ercoming Gra*ity charts ' http55goo+gl50-<sy8
"dd ",0ect Training
"dd o,0ect training . generally ' in*ol*es e:ercise using hea*y 6found o,0ects6 or
implements that you can modify for strength training+ Bany odd o,0ects such as Atlas stones
ha*e ,een traditionally used as part of strongman training+ This type of e:ercise is nothing
ne#! ,ut it has ,een coming ,ac- into fa*or recently+ An odd o,0ect is a non'rigid implement
#ith a center of mass that is not fi:ed+ In con*entional strength training! the pattern of
mo*ement is fi:ed! #hereas the load gi*en ,y odd o,0ects #ill cause ad0ustments during the
mo*ement+ Some la,el this style of training 6real #orld training6! and odd o,0ects certainly
ha*e ,enefits! including *ersatility! porta,ility! and simplicity+ The only limit is your o#n
creati*ity! as #ell?
"dd o,0ect training used to ,e done ,ecause there #ere no other options . people
either had no access to special e7uipment! or it simply had not ,een in*ented yet+ Bany old
school strongmen also ,ecame *ery #ell -no#n for using rather hea*y odd or a#-#ard
o,0ects+ Such o,0ects include -egs! an*ils! Atlas stones! medicine ,alls! and sand,ags+ In this
modern era! #ith all of the scientifically designed e7uipment and training routines that #e can
get access to! #e can still ,enefit from odd o,0ect training+ An increasingly popular philosophy
of training . 2inosaur Training . promotes returning to the e:ercises and training of
I ha*e personally found that #or-ing #ith odd o,0ects and the e:ercises I ha*e
disco*ered for them ha*e helped #ith coordination! #rist and forearm strength! and more+ I
ended up getting into this -ind of training as a result of reading a,out the old school
strongmen in the Con*ict Conditioning ,oo-s #ritten ,y 1aul 6Coach6 ;ade! as #ell as reading
a,out the ancient training methods of "-ina#an -arate in the ,oo- 6The Art of 4o0o 8ndo
1o#er Training for Traditional Karate6 ,y Bichael Clar-e+ The ,oo- "*ercoming Gra*ity .
#ritten ,y Ste*en Lo# ' focuses on ,asic gymnastics progressions for ,uilding strength+ Bany
old school strongmen #ere capa,le of great feats of not only strength! ,ut s-ill and ,alance+
Let6s remem,er that it ta-es strength to hold many of the positions in gymnastics+ As such! I
recommend these ,oo-s *ery highly+ Li-e #ith odd o,0ect training! the types of training these
,oo-s descri,e help a lot #ith neuromuscular strength and efficiency! musculos-eletal
strength! coordination! and more+
"n the ne:t page! I recommend some odd o,0ects and other implements that I prefer to
use! as #ell as alternati*e methodologies+ I realiCe that this is far from a comprehensi*e
treatment on the su,0ect+ As such! I do list my primary references at the end of the document
and highly recommend that you *isit them for plenty more e:ercises and ideas on
constructing your o#n routines+ Also! chec- out my ,log regarding odd o,0ect training for
lin-s to FouTu,e playlists a,out this -ind of training and ho0o undo '
An AmaCon store is also a*aila,le! #hich recommends *arious implements and ,oo-s '
"dd ",0ect Training continued
%7uipment List
2on6t forget to chec- out the *ideo playlists lin-ed at the top of this ,log! for tutorials '
"ld car tires
4a*e a partner hold the tire so that you can practice ,ody ,lo#s on it+ Ba-e sure to
#ear BBA or ,o:ing glo*es Ior similar hand protectionJ+ Fou can also practice front -ic-s and
roundhouse -ic-s+ Fou can also modify a martial arts stri-ing dummy or ma-i#ara ,oard ,y
adding a car tire to it+ 6The Art of 4o0o 8ndo6 illustrates a fe# ideas+ Alternati*e idea . if you
can ac7uire a used truc- 5 tractor tire and a sledgehammer! there are many drills you can use+
Cinder ,loc-s
Curls! presses! plan- *ariations! #ide s7uats! calf raises! lunges! shrugs! single arm
ro#s! s#ings! farmer6s #al-! step'ups! and more? For s7uats! you can also practice assisted
one leg s7uats . step @ in the s7uat progression of Con*ict Conditioning+ Instead of using a
,as-et,all or similar o,0ect! you #ill use the cinder ,loc- for support as you s7uat do#n and
6find6 the ,loc- #ith your hand+ For calf raises! you can practice them standing on the cinder
,loc-+ Fou #ill stand #ith on the ,alls of the feet on the edge of the ,loc- and lo#er your heels
slo#ly! #ith control+ Ba-e sure you ha*e a sturdy chair or other piece of furniture! a training
partner! or a #all near,y to maintain a safe le*el of ,alance+ Chec- out the second Con*ict
Conditioning ,oo- for the calf raise progression+
;here to find used tires and cinder ,loc-sM
Bany times! auto repair shops #ill ha*e plenty of old tires lying around they are happy
to get rid of+ If you6re loo-ing for cinder ,loc-s! try the Freecycle Ket#or- '
http55###+freecycle+org5 ' or as- friends or local ,usinesses+ A,andoned ,uildings #ill often
ha*e old materials lying around! ,ut in*estigating such ,uildings can in*ol*e legal and safety
issues! so e:ercise discretion+
)ice 3uc-et
There are #rist strengthening e:ercises that you can #or- using a ,uc-et full of rice+
Such e:ercises are common in ,ase,all and physical therapy+
4ea*y 3ag
Any ,o:ing! BBA! or similar hea*y ,ag! or a hea*y ,ag of your o#n construction+ Fou
can use different materials to ,oth ma-e the ,ag and fill it to your desired #eight+ Keep in
mind that if you #ant your o#n constructed ,ag to ,e useful for martial arts practice! that the
contents of the ,ag are not so hard that they do not allo# any 6gi*e6 or cushion #hen you stri-e
it+ A hea*y ,ag can ,e suspended ,y rope or chains+ I #ould recommend *isiting a sporting
goods store or as-ing a local ,o:ing! -arate or similar instructor for ad*ice on ho# to hang up
,ags+ The ,oo- 6The Art of 4o0o 8ndo6 has a section titled 6"ther Tools and Bethods6! #hich
lists small hea*y ,ag+
"dd ",0ect Training continued
The use that the ,oo- lists is as follo#s '
6S#inging a ,ag or ,all filled #ith cement and allo#ing it to land on *arious parts of the
,ody! conditions the mind and ,ody to the effects of impact+6
There are many e:ercises you can practice #ith hea*y ,ags+ These include! ,ut are not
limited to! slams! s7uats! and fireman6s carry+
)ope Clim,ing and To#els for 4ang Grip ;or-
These ma-e great additions to any grip or pullup training+ )ope clim,ing is common in
military style #or-outs+ Li-e many odd o,0ect training methods! rope clim,ing and to#el
hangs ,uild strength in the hands! #rists! forearms! tendons! and ligaments+ "*ercoming
Gra*ity! a ,oo- I recommended earlier! recommends the use of a to#el in its one arm pullup
training progression+ Also! the second Con*ict Conditioning ,oo- has a progression for hang
grip #or- that includes the use of to#els+ The t#o progressions supplement one another *ery
Sand,ag training
Sand,ags can normally ,e purchased at a hard#are store for a fe# dollars each! and
commonly #eight (& to (< pounds . ma-ing them *ery cheap lifting implements? Fou can do
almost any type of lift #ith them! and the fact that the sand shifts around forces you to
sta,iliCe the ,ags! gi*ing you a harder #or-out+ Sand,ag training is *ery useful for firefighters
and com,at athletes! such as cage fighters and #restlers+ I ha*e personally put sand,ags into a
duffel ,ag! #hich you can normally pic- up for X$< or so at an army surplus+ I ha*e #ritten a
full article on sand,ag training! #hich is also included in this guide+
By approach to sand,ag training is ,ased on the information on the su,0ect in
2inosaur Training+ I highly recommend the ,oo- for ,rutally tough! and *ery effecti*e!
strength training?
For free ideas on ho# to construct your o#n sand,ags for training! as #ell as the
reasoning ,ehind Dodd o,0ect trainingE! chec- out the ,elo# article '
Some other ideas for strength training #ithout special e7uipment
Car pushing! chopping #ood! using mon-ey ,ars or rafters for pullups and *arious
gymnastics e:ercises! using chairs or picnic ta,les for 6chair dips6 and decline pushups+
The DStrongman Istrength athleteJE entry on ;i-ipedia lists *arious Dodd o,0ectsE and
more in the D%*entsE section ' http55en+#i-ipedia+org5#i-i5StrongmanOIstrengthOathleteJ
"dd ",0ect Training continued
4o0o 8ndo 5 martial arts tools
This is hardly a comprehensi*e list of implements that martial artists use+ I simply #ant
to recommend a fe# that I personally use #hen I teach+ If you #ant more ideas on the old
school 4o0o 8ndo methods! ha*e a loo- at the ,elo# ;i-ipedia article on the su,0ect '
Ko#! I #ill list and shortly descri,e the 4o0o 8ndo implements that I personally teach
and #or- #ith+ If you #ould li-e to *ie# a FouTu,e playlist that demonstrates this style of
training! *isit the follo#ing ,log and clic- on 64o0o 8ndo Gideos6 '
Lifting Tools of 4o0o 8ndo that I personally use+
Chi ishi . #eighted le*ers or 6strength stones6+ A 6chi ishi6 is ,asically a #ooden pole
#ith a concrete #eights attached+
Ba-iage -igu . #rist roller+ Traditionally! a #ooden handle is used! #ith a #eight
hanging from it *ia a length of rope+ I personally purchased a modern #rist roller! ,ut the use
is the same+
Tan . it is li-e a modern ,ar,ell! and made from a #ood post that has concrete #eights
on each end+ I use a steel ,ar,ell for the e:ercises recommended in 6The Art of 4o0o 8ndo+6 It
is also a good idea to train ,o0utsu Istaff techni7ueJ mo*ements #ith a ,ar,ell that is light
enough for you to use+
Impact Tools of 4o0o 8ndo that I personally use+
Jari 3a-o ' A ,o#l or ,uc-et filled #ith sand! smooth stones! mar,les! or e*en rice or
,eans+ It is used ,y stri-ing your fingers into it! in order to condition your fingers and
Ba-i#ara ' a padded stri-ing post traditionally used in some -arate styles+ I ha*e
#ritten up an article a,out training #ith the ma-i#ara+
6Tapping stic-s6 . almost any piece of #ood can ,e held and used to tap *arious parts of
your ,ody to ,uild a familiarity #ith getting hit+ The point is not to hit yourself as hard as
possi,le! ,ut to slo#ly ,uild up a tolerance to light stri-ing+ I personally use a shinai . a
,am,oo practice s#ord used for -endo practice+ This -ind of tool can ,e safely used to stri-e
yourself or your training partner moderately hard to the muscles of the legs! arms! and core!
,ut proper cautions must ,e used+
"dd ",0ect Training continued
Alternati*es ' there are stri-ing ,ags a*aila,le for sale that can ,e filled #ith dried
,eans or shot! #hich can help condition your stri-ing tools+ ;all punch pads can also ,e made
or purchased+ Fou can also use thic- phone ,oo-s #rapped up #ith duct tape as an alternati*e
to ma-i#ara ,oards+ Also! there are plenty of 6ude tanren6! or methods of forearm
conditioning+ This generally consists of partner ,loc-ing drills that can ,e used to toughen up
the arms as #ell as help #ith refle:es+
By 1rimary )eferences for this Article
Also ,e sure to chec- out these t#o pages to loo- at training e7uipment that you can order '
"ld Time Strongmen . Training and )esources
This article #as originally posted on the author6s "dd ",0ect Training ,log '
The old time strongmen from the $>&&s and early $@&&s #ere -no#n for many
legendary feats of strength+ Bany of these feats ha*e not ,een replicated since? They used
many -inds of training that are not commonly -no#n! much less used! in LmodernL gyms+
"dd o,0ect training Isuch as an*ils! sledgehammers! sand,agsJ! progressi*e calisthenics! and
*arious types of strongman training are coming ,ac- into fashion! ho#e*er+ The old time
strongmen tended to not let any part of the ,ody slip ,ehind in strength! either ' they trained
the nec-! forearms! cal*es! e*ery muscle of the ,ody+ The ,enefits of this -ind of training
include coordination and agility! Lall o*er strengthL ' po#er from head to toe! achie*ing a #ell
,alanced physi7ue and a healthy ,ody! ,uilding up insane grip strength and ,ulletproof 0oints!
and #ell ' learning ho# to do some a#esome strength feats?
Some of the types of training that strongmen too- up included -ettle,ell #or-!
sprinting and o*erall endurance training! the art of hand ,alancing and other gymnastics style
training! lifting ,arrels! -egs! and sand,agsV there #ere e*en mental training methods used+
Compound lifts such as deadlifts! presses! snatches and other such L,ig mo*ementsL! many of
#hich are still used today! #ere also trained+ The old time strongmen #ere indeed into many
different types of training that #ould ,enefit them in some #ay+ "f course! they also
understood the importance of reco*ery and proper nutrition+ They also understood that you
don6t necessarily ha*e to go through super long! protracted #or-outs e*ery single day to
,ecome insanely strong! or machines! or a gym+ The most important things are to understand
proper e:ercise techni7ues to #or- each part of the ,ody! ho# to #or- at enough intensity to
force the ,ody to adapt! #ith enough fre7uency to produce lasting gains+
"f course! dedication to the training and a long term outloo- are also among the most
important factors+ Ke*er rush your training ' mil- each e:ercise for all the strength gains you
can possi,ly get out of it ,efore mo*ing up in intensity or load+ As you progress in your
training! #hate*er type of training you are into! remem,er to plan ahead+ The more ad*anced
you ,ecome! the more important it is to ad0ust fre7uency Iho# often you train! or ho# often
you perform particular #or-outsJ! *olume! e:ercise selection! intensity! and other factors+
4ere is a list of the many types of strength feats strongmen #ere -no#n for! and
fortunately the -no#ledge of training methods for these is still around+ The ,elo# #e,page
lin-s out to articles that descri,e these feats+ FouTu,e *ideos! as #ell as ,oo-s and 2G2s are
a*aila,le through this page+
Feats of strength ' http55legendarystrength+com5feats'of'strength5
See the ne:t page for a 7uic- list of useful resources on the old time strongmen and
their style of training+ I3oo-s! *ideos! and more+J
"ld Time Strongmen . Training and )esources continued
)esource List
8seful 12F ,oo-s on the art of hand ,alancing '
I o#n an official print edition of 4and'3alancing for Buscular 2e*elopment ,y 3ill 4in,ern!
and I highly recommend it '
Some other *ery useful lin-s '
3e sure to also chec- out the FouTu,e playlists I put together for odd o,0ect training and hand
,alancing+ Simply point your #e, ,ro#ser to my *ideo ,log6s 8)L ,elo#! then clic- on DFull
List of FouTu,e 1laylistsE near the top! #here you #ill find lin-s to these playlists and more '
2inosaur Training ' Lost Secrets of Strength and 2e*elopment
LBAST%) T4% T)AIKIKG S%C)%TS "F T4% ST)"KG%ST B%K ;4" %G%) LIG%2 ' AK2
38IL2 B")% ST)%KGT4! 1";%) AK2 B8SCL% T4AK %G%) 3%F")%?L
Street ;or-outs ' minimalist training! any#here?
By references for this article
"n Street ;or-out ,y 2anny Ka*adlo
Street #or-out . ;i-ipedia article
By street #or-out photo gallery on Google\
A Dstreet #or-outE in*ol*es practicing minimalist calisthenics and athletics in outdoor
par-s and pu,lic facilities+ Street #or-outs can ,e *ery difficult and effecti*e! #ithout
re7uiring a single cent . your ,ody is the only machine you need? Kot only can it ,e healthy
and ,eneficial! it can also ,e done almost any#here #ith some creati*ity and -no#ledge of the
principles of progression+
The modern fitness industry preaches isolated mo*ements! useless gadgets! and
e:pensi*e machines! and ineffecti*e training methodologies+ 2onNt fall into this trap? "ne does
not ha*e to spend a cent on gadgets! machines! o*erpriced supplements! or gym
mem,erships+ Also! instead of isolating muscles! such as leg e:tensions! learn to use them
together #ith compound mo*ements that use the ,ody as a cohesi*e unit! #hich is ho# it #as
designed to #or-+ 3y recruiting more muscles! you ,uild greater o*erall strength and impro*e
neuromuscular efficiency! #hich is essential to athletics+ Strength is a s-ill . 0ust loo- at
The artistry and freedom of personal e:pression in street #or-outs is another great!
and *ery satisfying! ,enefit+ ItNs gratifying and impressi*e to ,e a,le to pull off a human flag!
gymnastics style pullo*er! or other high s-ill 5 high strength mo*es almost any#here? Street
#or-outs! #hile often *ery difficult and re#arding! are also a lot of fun? ;hatNs ,etter than
going outside and ha*ing a sense of play a,out your #or-outM Lastly! there is also a great
sense of community and -inship amongst street #or-out enthusiasts+ ItNs amaCing and
re#arding to ,e a,le to share the ad*enture and creati*ity #ith your D,ar ,rothers and
Street ;or-outs continued
There is an endless *ariety of e:ercises one can practice in a street #or-out+ It is only
limited ,y your imagination! -no#ledge of progression! and #here you find yourself+ There is
a lot in common #ith progressi*e calisthenics . many different dynamic mo*ements Ipullups!
dips! s7uats! etc+J and static holds Ile*ers! ,ridges! etc+J are practiced+
I ha*e put together a *ideo playlist on FouTu,e that has great tutorials for many of the
e:ercises listed in this article?
Pulling exercises and other uses for bars
4and rails! mon-ey ,ars! 0ungle gyms! parallel ,ars! and e*en o*erhead ,ars in ,atting
cages can ,e used for many! many e:ercises+ These include grip training! *arious types of
pullups! pullo*ers! rollo*ers! dips on parallel ,ars or a horiContal ,ar! front le*er and ,ac-
le*er *ariations! *ariations of hanging leg raises! and other types of a, #or-+
4and rails are great for horiContal pullups! a-a Australian pullups! in*erted ro#s! and
,ody#eight ro#s+ 4ang grip holds can ,e practiced from any ,ar that you do pullups on+
Bon-ey ,ars are amaCing for ,uilding a po#erful! e:plosi*e grip as #ell as athletic s-ills!
especially for e*ents li-e the Spartan )ace+ Chec- out the ,elo# *ideo for some great
progressions+ If you donNt ha*e a ,all li-e the one in the *ideo! you can practice hanging leg
raise *ariations instead to strengthen the lateral chain+
Bon-ey ,ar #or-
Leg raise *ariations! including rollo*ers and s-in the cat Ia *ariation of ,ac- le*erJ
Buscle ups
Street ;or-outs continued
Pullup variations
I ha*e also #ritten up a 7uic- start guide to minimalist calisthenics style grip training! #hich
is located here '
Chec- out the group 3arstarCC for inspiration on ,ar e:ercises+
"ne arm pullup progression playlist ,y Francesco Gaccaro '
Various flags clutch flag, human flag, dragon flag
Clutch flags and human flags can ,e practiced any#here you can find a sturdy
horiContal ,ase that you can #rap your arms or hands around! such as light poles! smaller
trees! playground e7uipment! and so forth+ 2ragon flags can ,e practiced any#here you can
find a ,ench+ Flags are amaCing for ,uilding o*erall ,ody strength! especially in the lateral
chain! shoulders! arms! and a,s+
Al Ka*adlo has some e:cellent tutorials on flags on his FouTu,e channel '
Pushing exercises
2ips! pushups! handstand pushups
2ips can ,e practiced on parallel ,ars! ,et#een t#o sturdy o,0ects . such as par- ta,les
or chairs! or using a single chair or ta,le+ There is a seemingly infinite num,er of pushup
*ariations+ Some of my fa*orites are deep pushups! decline pushups! #eighted pushups! one
arm pushups! and partner resisted pushups+ A *ariation of decline pushups is called Barion
pushups! #here you get into a pushup position #ith your feet against a #all+ To ma-e the
e:ercise harder! mo*e your feet a little further up the #all+
Street ;or-outs continued
"nce you ha*e ,uilt up strength in pushups! start e:ploring #ays to mo*e to unilateral
#or- Ione arm pushupsJ and5or planches+
;or- up to 4S18s Ihandstand pushupsJ ,y putting time into pushups and ,asic hand
,alancing s-ills+ 4ere is an e:ample progression+
Close 5 diamond pushups . ,uild up to 2 sets of $<'2& or 9 sets of >'$2
Frog stand . ,uild up to 9& seconds
Tripod . ,uild up to 9& seconds
4eadstand against #all . ,uild up to a minute
1i-e handstand . ,uild up to a minute
1i-e handstand #ith feet ele*ated . ,uild up to t#o minutes
4andstand against #all . ,uild up to t#o minutes
"ne'half pi-e handstand pushups . ,uild up to 2 sets of $<'2& or 9 sets of >'$2
1i-e handstand pushups . same
1i-e handstand pushups #ith feet ele*ated . ,uild up to 2 sets of $2'$< or 9 sets of >'$2
"ne'half handstand pushups against #all . same as a,o*e
1erform 4S18s against the #all at first or #ith a spotter+ 2o them #ith hands at
shoulder #idth until you ,uild up to at least 2 sets of $2 '$< or 9 sets of >'$2+
Hand balancing
I ha*e a FouTu,e playlist specifically for hand ,alancing '
Short list of ideas for hand ,alancing! #hich are co*ered in the playlist a,o*e
Frog stand! headstand! handstand! handstand to ,ridge! #all #al-ing to handstand! L'sit
Street ;or-outs continued
%l,o# le*ers '
Fou hold yourself parallel to the ground in el,o# le*ers+ 8nli-e the planche! though!
you use your el,o#s as support points for your ,ody! ma-ing it much easier then the planche+
Any sturdy horiContal ,ase or e*en hand rails or other ,ars can ,e used for practicing
e:ercises in an el,o# le*er progression+ There isnNt a direct carryo*er of strength ,et#een the
el,o# le*er and planche! ,ut practicing el,o# le*ers does help a lot #ith impro*ing ,alance
for planches+ %l,o# le*ers could also ,e used to help learn ho# to hold tension for flags+
1lanches '
These re7uire a great deal of upper ,ody strength and ,alance+ The idea is that you try
to hold your ,ody parallel to the ground+ Fou can use parallettes! parallel ,ars! any sturdy
horiContal ,ase! hand rails! or e*en the ground?
1lanche progression page ,y Ka-a Athletics '
Straight arm handstand presses and pseudo planche pushups are t#o e:ercises that are useful
in ,uilding strength for the planche+
There are many fun and impressi*e gymnastics s-ills ,eyond these! ,ut they fall outside the
scope of this article+ Chec- out the great FouTu,e channel ,elo# for #ays to train! and
inspiration '
The Ka-a Athletics FouTu,e channel also has a lot of amaCing *ideos+ They are dedicated to
Dall action sports athletes across all s-ill le*els]from professional athletes to ,eginners trying
to learn a ne# sport+E Gisit their channel for a lot of great tutorials on s-ills! strength training!
ho# to coach! and more?
Street ;or-outs continued
By o#n hand ,alancing Dcheat sheetE '
Included in the ne:t section of this guide
The ,oo- "*ercoming Gra*ity includes many more s-ills and progressions for gymnastics
style hand ,alancing? Chec- out the digital edition ,elo# '
Ab work
L'sits! le*ers! leg raises Iflat or hanging leg raises! -nee tuc-s! partner resisted etcJ
Leg work
S7uats! lunges! plyometrics! sprints! hill sprints! car or truc- pushing! partner resisted
e:ercises! par- ,ench e:ercises! tire training! etc+
3ridge curls! partner assistance! #eighted ,ridges
3ac-,ends! #all ,ridges! ,ac- #al-o*er . ha*e at least one spotter
This isnNt a comprehensi*e list of minimalist calisthenics! ,ut hopefully it gi*es you a lot of
great ideas? Keep it progressi*e! safe! and fun?
The Con*ict Conditioning ,oo-s . authored ,y 1aul ;ade . ha*e great ,ody #eight only
progressions! detailed e:planations! plenty of pictures! and #or-out routines+ The old school
Con*ict Conditioning approach and Al Ka*adloNs ne# school approach are #hat the 1CC
curriculum is ,ased on+ Chec- out the detail page for the first ,oo- ,elo# '
Street ;or-outs continued
Francesco GaccaroNs FouTu,e channel has a lot of great tutorials on many of the e:ercises in
Con*ict Conditioning '
DThe Tao of 1CCE ,y 1aul ;ade lists the progressions in 1CC! #hich include *arious statics
Ile*ers! ,ridges! etcJ and dynamic mo*es Ihandstand pushups! dips! etcJ+
.thletics( li*ting( and more
Sprints! hill sprints! sports 5 agility drills! partner #or- I#restling style pummeling! partner
assisted or resisted e:ercises! etc+J
Found o,0ect 5 odd o,0ect lifting . par- ,ench e:ercises! car or truc- pushing! tire training!
hammer training! stone training! etc+
[ach %*en %sh! founder of 8nderground Strength! teaches *arious odd o,0ect lifts! strongman
lifts! and e:ercises that can ,e done outdoors+ 4is ,oo-! lin-ed ,elo#! has some tough
,eginner! intermediate! and ad*anced #or-out routines! as #ell as pictures and e:planations+
I ha*e a ,log a,out odd o,0ect training! complete #ith 12F #riteups and FouTu,e playlists+
Chec- out the Dall a,outE post on the ,log here ' http55goo+gl5gJd(T1
I ha*e also included some #ritings on odd o,0ect training! earlier in this guide+
"ne can also practice 1ar-our at a local par-? 1ar-our is a holistic discipline that
inspired freerunning+ 1ar-our can ,e practiced any#here! ,ut usually in ur,an areas! and
essentially treats the training area as an o,stacle course+ The goal is to go from point a to point
, in as efficient manner as possi,le+ It re7uires all around strength! agility! techni7ue! and
e:plosi*eness+ Fortunately! there are plenty of great training drills as #ell as facilities that one
can *isit to recei*e competent instruction in this art+
Street ;or-outs continued
)eference ;i-ipedia page
Chec- out 8r,an %*olutionNs FouTu,e channel for some amaCing *ideos a,out 1ar-our+ I
trained at their Ale:andria! GA location ,ac- in July! 2&$(! #hen the 1CC #or-shop
Iprogressi*e calisthenics certificationJ #as held there+ The facility is simply amaCing! #ith
more *ariety in their e7uipment than IN*e e*er seen? "f course! most of it closely resem,led
ur,an en*ironments+ The instructors are also compassionate! friendly! and *ery
/Where do 0 start12
The first thing to do is set training goals+ 2o some research on the listed progressions and
select at least one goal each for pushing! pulling! legs! a,s! and statics+ Ba-e sure that you are
consistent #ith your #or-outs! and that you ha*e ,alance . at least one pushing e:ercise and
at least one pulling e:ercise! for instance+ 3eginners should -eep #or-outs simple! and train $
or 2 times per #ee- until endurance has impro*ed+ Full ,ody #or-outs are recommended+
Find a competent instructor! personal trainer! or coach #ith e:perience in calisthenics and5or
Great article on setting goals '
By #or-out design and templates articles '
Included earlier in this guide
4ere is a list of training goals that one can train for '
Great article ,y the lead 1CC instructor '
Street ;or-outs continued
By o#n progressi*e calisthenics Dcheat sheetE . only one page? It lists most of the Dintensity
*aria,lesE youNll e*er need! and other factors that need to ,e considered in training+ It is
included in the ne:t section of this guide+
Ca*eman Conditioning 8nci*iliCed! Binimalist Training Bethods '
Also earlier in this guide
Information on the female street #or-out #orld championships and much more '
The technical guidelines that I teach for the dynamic mo*ement and static progressions fall
outside the scope of this article+ 4o#e*er! I usually go o*er them in classes and clinics+ I do
ha*e other articles that detail the performance of calisthenics e:ercises! though? )efer to the
article in this guide titled DAll a,out progressi*e calisthenicsE+
If you ha*e any 7uestions or comments! feel free to send me an e'mail '
Also chec- out my full list of training resources '
Cheat Sheet section
1rogressi*e calisthenics . page >&
4and ,alancing for s-ill and strength . page >$
Calisthenics style grip #or- . A<
1rogressi*e calisthenics cheat sheet
Bechanics of progression
To understand the ,asic principles of progression! thin- of them in terms of intensity
Le*erage! positioning Ihands! feetJ! range of motion! speed! #eight to lim, ratio! *ector!
tension! tightening up techni7ue! tension! alignment! emphasis 5 isolation! symmetry Ione
hand or t#o! one foot or t#o! or e*en using a transitional positionJ! self assistance! partner
assistance! angle 5 *ector! points of contact! #ide or narro# ,ase! inter'set rest! *olume!
Types of progression include! ,ut are not limited to
Linear ' dou,le! triple! etc
Kon'linear ' stepped! #a*ed! etc
Training protocols include! ,ut are not limited to
Circuit training
Inter*al training
1eriodiCation Iplanning training cyclesJ includes! ,ut is not limited to! these types
3loc- periodiCation
2aily undulating periodiCation
"ther areas and factors that need to ,e -ept in mind for success in training
3ody mechanics
1roper nutrition
Lifestyle factors
1lanning training goals
3rief! intense #or-outs
4and ,alancing for s-ill and strength ' Dcheat sheetsE
The importance of hand ,alancing and shoulder health
4and ,alancing is *ery high priority in gymnastics! as #ell as strength on ,ars+
Carrying the entire ,ody6s #eight through the arms and hands dictates a need for a high le*el
of upper ,ody strength+ This ma-es proper training in progressions a,solutely essential+
2e*eloping and maintaining shoulder health and integrity are also a top priority in
gymnastics+ Girtually all ,ody #eight training for the upper ,ody goes through the shoulders+
Gymnastics is also a *ery rigorous sport #here many s-ills re7uire a degree of 0oint health and
muscular strength to perform correctly #ithout in0ury+ 1reha, and mo,ility #or- for the
shoulders should ,e practiced regularly+
Bechanics and Garia,les
Gie# the progressi*e calisthenics cheat sheet for other *aria,les to -eep in mind+
Alignment 5 posture
1oints of contact
;ide or narro# ,ase
3ac- arched or flat
;ith or #ithout #all
8se of e7uipment or found o,0ects
1artner assistance
4and #al-ing Ion floor or up stairsJ
Impro*e a#areness of ho# your ,ody is mo*ing in space and relati*e to your
Shifting your center of gra*ity as needed for *ariations of e:ercises
;ays to get into and out of a handstand
S-ill progressions! partner cues! and spotting are necessary in the learning stages+
Kic- up
Straddle up
1i-e up
Tripod up
"n rings! parallettes! parallel ,ars
1irouette out
Kic- out
3ac- or for#ard roll out
4and ,alancing for s-ill and strength ' Dcheat sheetsE continued
Strength and S-ill 1rogressions
"ther progressions may ,e de*eloped and5or used as needed+
Frog stand
%l,o# le*er
Barion pushups
1i-e handstand pushups
4andstand pushups
1artner cues
8se your o#n creati*ity! e:perience! and e:pertise to ma-e up your o#n partner cues+
Imagine a straight line Iplacement of line #ill depend on *ariationJ
Loo- at a certain point I#all! floor! toes! etc+J
Keep pushing through your hands
Keep your feet lined up #ith your hands Ispot trainee and manually ad0ust techni7ueJ
Calisthenics style grip #or- . Lcheat sheetsE
Any athlete dependent on upper ,ody strength needs to concern themsel*es #ith
strength! health! and 0oint integrity in the shoulders! el,o#s! and hands+ Also! a chain is only
as strong as its #ea-est lin-! and in many modern athletes! this lin- is commonly grip
strength+ I #ill list e:ercises that for the #rists and forearms that athletes! especially
gymnasts! can focus on to help impro*e their performance and pre*ent in0ury+ The approach
used is minimalist and calisthenics oriented+ Special e7uipment! e:pensi*e ,ut useless
gadgets! and comple: training programs arenNt re7uired+
3elo# is all that you need
$+ Four o#n ,ody#eight ' ;ith some creati*ity and 0ust your o#n ,ody#eight! you can design
your o#n #or-out ,asically no matter #here you are
2+ Something to hang from ' pullup ,ar! handrails at a pu,lic par-! mon-ey ,ars! tree! etc+
9+ To#els ' may ,e used to increase the thic-ness of the ,ar! or looped o*er it and gripped! etc+
(+ Thic- ,ars ' these really #or- the grip? As noted a,o*e! a to#el may ,e used! or one may
find a thic- ,ar in say! a pu,lic par- or some gyms+
<+ Simple! progressi*e techni7ues ' no fancy! hard to learn e:ercises+
List of e:ercises on the ne:t page
Calisthenics style grip #or- . Lcheat sheetsE continued
%:ercise List
Warmups 3
Joint circling
Ai-ido and gymnastics stretches for the #rists
%agle cla# ' stretch out your fingers! ,all them up into a fist! and repeat at least se*eral more
times to help #arm up the hands
Grip )ork exercises 3
Ba-e sure that trainees ne# to training the e:tremities Ihands 5 forearms! nec-! cal*esJ only
practice these e:ercises once a #ee- at first+ Caution is strongly ad*ised+ The hands and #rists
contain many small 0oints that can easily ,e o*er'trained to in0ury+ 1rogression should ,e slo#
and steady compared to training the larger muscle groups+
4ang grip #or- progression ' tougheners Iintensity *aria,lesJ specific to this progression
include adding hang time! using one or more to#els in *arious #ays! using less fingers! and
e:plosi*e grip #or-+ Ba-ing use of tougheners helps you find Dhidden stepsE ,et#een
e:ercises in a designated progression+ 4ere are a fe# uses of to#els that ma-e for some
intense tougheners
$+ ;rap a to#el around the ,ar to ma-e it an Limpro*ised thic- ,arL
2+ Loop a to#el o*er the ,ar and
a+ Grip around the to#el #ith one hand #hile the other hand holds onto the ,ar
,+ Grip a side of the to#el #ith one hand and the opposite side #ith the other hand
c+ Grip around the to#el #ith ,oth hands Ione hand a,o*e the otherJ ' hold for time! s#itch
hand positions and repeat
9+ Fold the to#el once then loop it o*er the ,ar to dou,le the to#elNs thic-ness
(+ Loop t#o to#els o*er the ,ar and grip one in each hand
<+ 3uild up to using one hand to hang from a single to#el looped o*er the ,ar
1ullups using to#els and5or thic- ,ars ' design your o#n progressions+ %:plore the pre*ious
tougheners as #ell as tougheners for other pullup progressions+
1rogressions for finger tip holds 5 pushups and #rist holds 5 pushups ' for ,alanced strength
in the muscles and 0oints of the lo#er arms+
Calisthenics style grip #or- . Lcheat sheetsE continued
Just for the sa-e of completeness
Teens and adults may engage in these types of training if they #ant or need to ta-e the
training of their e:tremities a step further+ This list isnNt strictly calisthenics+ The general idea
is old fashioned hard #or-?
)ope clim,ing
)ice ,uc-et e:ercises
;rist roller #or-
Sand,ag training
Sled dragging
FarmerNs #al- Iusing -ettle,ells! sand,ags! ,ar,ells! etc+J
Strongman and5or -arate style training #ith found o,0ects Ihammers! an*ils! ceramic 0arsJ
Impro*ised gear Ima-e a ,ar,ell out of a pipe or ,ar #ith a cement filled can or ,uc-et on
each endV ma-e your o#n #rist roller out of a #ooden do#el rod! s#i*el hoo-! chain! and
#eight plates or sand,agV etc+J
Banual la,or Ifarm #or-! carpentry! steel mill #or-! ,lac-smithing! etc+J
For a free one'page list of supplementary resources I highly recommend! *isit the
8nderstanding Karate home page and clic- on the lin- near the top that says 6Supplementary
For free ,oo-s and *ideos! plus the latest ne#s! please *ie# the Johnston Karate home
page '
To learn more a,out my 7ualifications! or contact me for a free consultation! *isit my
personal page '
For 7uic- lin-s to class information! *isit my class #e,site and clic- on D7uic- lin-sE at
the top '
Fitness lin-s for martial artists ' http55goo+gl5Kss;Gu
Full list of articles ' http55goo+gl5JaloKU
http 55 oddo,0ecttraining +,logspot +com 5
http 55 free-aratedo#nloads +,logspot +com 5
.out the .uthor
I am a nati*e of La-e City! SC and teach -arate as a #ay of life+ I ser*e Jesus Christ as
my Lord and Sa*ior+ I ha*e ,een acti*ely training since June $&th! 2&&2! #hen I enrolled at
the Kippon Ko-usai Karate Center IKKKCJ do0o in La-e City! SC+ I too- o*er management of
the do0o in January 2&&(! and o,tained the ran- of $
degree ,lac- ,elt in "cto,er of that
year+ KKKC is affiliated #ith Japan International Karate Center IJIKCJ+ Gie# JIKC 4istory '
In late April 2&&<! I officially split from KKKC and founded Johnston Karate+ Since
then! I ha*e had the opportunity to train in *arious other styles+ 3esides ha*ing continued
teaching -arate o*er the years! I ha*e trained at *arious other JIKC do0o+ I trained at a ,o:ing
gym in Sumter! SC! for a,out 9 years+ I also trained once a #ee- for a year and a half in
3raCilian Jiu0itsu! in Con#ay! SC+
If you #ould li-e to *ie# full info on my 7ualifications! schedule a free trial class or
consultation! or contact me for any other reason! please *isit the follo#ing #e,page .
BiCuumi ryu Karate is the style that I created! and teach+ The nucleus of the style is
formed ,y 4ei#ado Karate Ithe style of Japan International Karate CenterJ and 3o:ing! #ith
influences from grappling arts+ The style is dedicated to the de*elopment of ,ody! mind! and
spirit+ The BiCuumi ryu main page on our #e,site #ill include all of the latest details
regarding locations #here the style is taught! and other ne#s+
For a free one'page list of supplementary resources I highly recommend! *isit the
8nderstanding Karate home page and clic- on the lin- near the top that says 6Supplementary
6For to me to li*e is Christ! and to die is gain+6
' 1hilippians $2$
6It is not the critic #ho countsV not the man #ho points out ho# the strong man
stum,les! or #here the doer of deeds could ha*e done them ,etter+ The credit ,elongs to the
man #ho is actually in the arena! #hose face is marred ,y dust and s#eat and ,loodV #ho
stri*es *aliantlyV #ho errs! #ho comes short again and again! ,ecause there is no effort
#ithout error and shortcomingV ,ut #ho does actually stri*e to do the deedsV #ho -no#s great
enthusiasms! the great de*otionsV #ho spends himself in a #orthy causeV #ho at the ,est
-no#s in the end the triumph of high achie*ement! and #ho at the #orst! if he fails! at least
fails #hile daring greatly! so that his place shall ne*er ,e #ith those cold and timid souls #ho
neither -no# *ictory nor defeat+6
' Theodore )oose*elt
The Johnston Karate Guide to
Functional Strength
"#en Johnston
Than- you for reading the official Johnston Karate in'house fitness guide? 1lease consider
purchasing it as a professionally ,ound and printed trade paper,ac- ,oo-! or as a Kindle %'
3oth editions are a*aila,le at the store ,elo# '
Get a 2&H 2iscount on the trade paper,ac-?
Gisit my personal profile page and clic- D2&H discount on my ,oo-sE for the discount code
and ordering lin-s '