BODY WEIGHT TRAINING

HOME EDITION

BY CHRISTIAN WOODFORD B. App. Sci (HONS) CPPS

COPYRIGHT © 2020 BY CHRISTIAN WOODFORD ALL RIGHTS RESERVED
THIS E-BOOK OR ANY PART THEREOF MAY NOT BE REPRODUCED OR RECORDED IN ANY
FORM WITHOUT PERMISSION. FOR INFORMATION CONTACT: kerryn@woodfordssc.com
BODY WEIGHT TRAINING—E-BOOK HOME EDITION

CONTENTS
From the author …………………………………………………………………..…………………………………………………………………….……………………. 4

General information ………………..…………………………………………………………………………………………………………………..…………….. 5

Training schedule …………………………………………………………………….…………………………………………………………………………………... 6

Commonly used terms …………………………………………………………………………………………………………………………………………….. 7

Block 1, Session 1 ……………………………………………………………………………………………………………………………………………………………. 8

Block 1, Session 2 …………………………………………………………………………………………………………………………………………………………… 12

Block 1, Speed/Conditioning: Session ……………………...…..………………………………………………………………………... 17

Block 1, Speed/Conditioning: Session 2 ……………………………………………………………………………………….………... 19

Block 2, Session 1 …………………………………………………………………………………………………………………………………………………………... 21

Block 2, Session 2 ………………………………………………………………………………………………………………………………………………………….. 25

Block 2, Speed/Conditioning: Session 1 ………………………………………………………………………………………………….. 30

Block 2, Speed/Conditioning: Session 2 …………………………………………………………………………………………………. 32

Notes …………………………………………………………………………………………………………………………………………………………………………………………… 34

Disclaimer ……………………………………………………………………………………………………………………………………………………………………………... 35

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

FROM THE AUTHOR

This E-Book was created for the athlete who has no equipment/gym access to use
during this time of the COVID-19 outbreak. The whole focus of the E-Book is
maintaining movement patterning for the moderate to advanced trainer and learning
appropriate basic movement patterns for the novice. Body weight training combined
with exercise modification/variation and saying tight on rest periods can develop
and maintain critical athletic attributes.

I am still offering online coaching/consulting through my online platform Woodford

online. For more information on my coaching/consulting services email my pa
kerryn@woodfordssc.com or alternatively go to woodfordssc.com/online-coaching

Many thanks to Joel R for performing all the poses and movements in this E-Book.

Thank you for purchasing this PDF and stay active and healthy during this time of
uncertainty.

Let’s keep #changingthegame

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

This PDF is perfect for the non strength/field-court based sport athlete whose
season/training has been stopped due to COVID-19 virus. This will give the
individual structure behind their training to maintain their physical capacity/
movement competency while in lockdown to make sure when their season is
resumed they do not get injured or perform poorly.

THIS E-BOOK WILL INCLUDE:

2 x 4 week Meso Cycles (blocks)

8 weeks of Programming

2 x Full Body Sessions

2 x Speed/Agility (Linear & Lateral Speed) Jumps-Plyo’s Sessions

2 x Conditioning Sessions (After Speed Work)

WHAT YOU WILL NEED:

Read my #BIG6 E-Book on how to execute critical movement patterns

Foam roller/PVC

MacIron mini bands/big bands

Weekly schedule (idea)

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

TRAINING SCHEDULE

MONDAY

Session 1

TUESDAY

Rest

WEDNESDAY

Speed/Conditioning 1

THURSDAY

Rest

FRIDAY

Session 2

SATURDAY

Speed/conditioning 2

SUNDAY

Rest

Focus on rest/recovery post session to adapt to the stimulus. For more information
on best practice recovery purchase our E-Book on recovery/regeneration from
woodfordshop.com

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

COMMONLY USED TERMS

BW - Body Weight

CNS - Central nervous system

CNJ - Counter movement jump

E/S - Each side

RSA - Repeat sprint ability

REPS- Repition

SS - Superset (One exercise completed after each other- no rest)

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 1

Session 1

Movement Prep

Roll: Hamstrings, Lower Back, Lats, Quads, IT Band etc

Mobility: Strider, Frog, Figure 4, Banded Hip flexor, knee to wall, camel/cat

Activation: Mini-band

CNS intensive: CMJ (Counter Movement Jump) + Stick: 2 x 5

045s rest between sets

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 1
Session 1 …. continued

Strength: SS
BW Squat Bottom up

SS

Push up (knees)

s
Week 1: 5 sets x 16 reps Week 3: 5 sets x 20 reps
Week 2: 5 sets x 18 reps Week 4: 5 set x 16 reps
Rest

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 1
Session 1 …. continued

Strength: Double leg bridge

SS

Step ups (small box)

s
Week 1: 3 sets x 16 reps Week 3: 3 sets x 20 reps
Week 2: 3 sets x 18 reps Week 4: 3 set x 16 reps
Rest

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 1
Session 1 …. continued

Extra Upper Back Work: Face pulls 2 x 25 (2s isometric hold)

Core Circuit:

Sit ups 30 reps

Side bridge Prone hold Complete 3 x

30s hold each 60s hold

030s rest

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 1

Session 2

Movement Prep

Roll: Hamstrings, Lower Back, Lats, Quads, IT Band etc

Mobility: Strider, Frog, Figure 4, Banded Hip flexor, knee to wall, camel/cat

Activation: Mini-band

CNS intensive: Static jump (1/4 squat hold 3s then jump) + Stick: 2 x 5

045s rest between sets

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 1
Session 2 …. continued

Strength: SS

BW squat (top down)

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 1
Session 2 …. continued

Strength: SS

Push up (knees) closed grip

s
Week 1: 5 sets x 16 reps Week 3: 5 sets x 20 reps
Week 2: 5 sets x 18 reps Week 4: 5 set x 16 reps
Rest

Single leg bridge

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 1
Session 2 …. continued

Strength: SS

Lateral Step ups (small box)

s
Week 1: 3 sets x 16 reps Week 3: 3 sets x 20 reps
Week 2: 3 sets x 18 reps Week 4: 3 set x 16 reps
Rest

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 1
Session 2 …. continued

Extra Upper Back Work: Band pull aparts 2 x 25 (2s isometric hold)

Core Circuit:

Sit ups 30 reps

Side bridge Prone hold Complete 3 x

30s hold each 60s hold

030s rest

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 1

Speed/Conditioning: Session 1

Movement Prep

Roll: Hamstrings, Lower Back, Lats, Quads, IT Band, etc.

Mobility: Strider, Frog, Figure 4, Banded Hip flexor, knee to wall, camel/cat

Activation: Big-band

Form run: 10m up & back = 20m

 Pogo jumps (stiff knees)

 A skip
 Carioca
 Ankle bounce
 Linear foot fire

Jumps/plyos: Broad jumps + stick

3x5

02 mins rest

Mechanics: Giant arm swings (70%)

03 x 45s efforts

45 degree Wall holds

10 each side, 3 sets

Acceleration/Top end (Max V): 3 point starts

3 x 10m 2 x 60m

rest 60-90s rest 120s

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 1

Speed/Conditioning: Session 1 …. continued

Conditioning (running performance):

Work capacity/aerobic focused

3 min ON ; 1 min OFF

60-70% max effort

Note: Should be able to talk during efforts

s
Week 1: 2 sets x 4 reps
Week 2: 2 sets x 5 reps
Week 3: 2 sets x 6 reps
Week 4: 1 set x 4 reps
Rest
between sets

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 1

Speed/Conditioning: Session 2

Movement Prep

Roll: Hamstrings, Lower Back, Lats, Quads, IT Band, etc.

Mobility: Strider, Frog, Figure 4, Banded Hip flexor, knee to wall, camel/cat

Activation: Big-band

Form run: 10m up & back = 20m

 Pogo jumps (stiff knees)

 A skip (lateral)
 Tapioca
 Ankle bounce (distance)
 Lateral foot fire

Jumps/plyos: Lateral jumps (double leg) + stick

3 x 5 each side

02 mins rest

Mechanics: 1 - 2 stick (PUSH to move)

03 x 30s

Change of direction: Time your efforts

5-10-5 (meters)
3 x maximal efforts

0
090s rest between efforts

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 1

Speed/Conditioning: Session 2 …. continued

Conditioning (running performance):

RSA (Repeat Sprint Ability)

30s ON ; 1 min OFF

1 : 2 (work : rest)

s
Week 1: 2 sets x 6 reps Week 3: 2 sets x 8 reps
Week 2: 2 sets x 7 reps Week 4: 1 set x 6 reps
Rest
between sets

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 2

Session 1

Movement Prep

Roll: Hamstrings, Lower Back, Lats, Quads, IT Band etc

Mobility: Strider, Frog, Figure 4, Banded Hip flexor, knee to wall, camel/cat

Activation: Mini-band

CNS intensive: Split Jumps + Stick 2 x 5 each side

060s rest between sets

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 2
Session 1 …. continued

Strength: SS
Sumo squat (wide stance) bottom up

SS
Push up (toes)

s
Week 1: 5 sets x 16 reps Week 3: 5 sets x 20 reps
Week 2: 5 sets x 18 reps Week 4: 5 set x 16 reps
Rest

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 2
Session 1 …. continued

Strength:
Frog pumps

SS

Split squat

s
Week 1: 3 sets x 16 reps Week 3: 3 sets x 20 reps
Week 2: 3 sets x 18 reps Week 4: 3 set x 16 reps
Rest

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 2
Session 1 …. continued

Extra Upper Back Work: Single arm banded row 2 x 25 (2s isometric hold)

Core Circuit:

Sit ups—legs up 30 reps

Side bridge Prone hold Complete 3 x

Leg up 30s hold each side Hand touches 60s hold

030s rest

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 2

Session 2

Movement Prep

Roll: Hamstrings, Lower Back, Lats, Quads, IT Band etc

Mobility: Strider, Frog, Figure 4, Banded Hip flexor, knee to wall, camel/cat

Activation: Mini-band

CNS intensive: Static split jumps 2 x 5 es (jump for height)

+ Stick (hold 2-3s in position)

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 2
Session 2 …. continued

Strength: SS

BW sumo squat (top down)

SS
Push up (toes) closed grip

s
Week 1: 5 sets x 16 reps Week 3: 5 sets x 20 reps
Week 2: 5 sets x 18 reps Week 4: 5 set x 16 reps
Rest

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 2
Session 2 …. continued

Strength: Double leg bridge + Hamstring walks (4s eccentric—hips up)

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 2
Session 2 …. continued

Strength: SS

Reverse lunge

s
Week 1: 3 sets x 16 reps Week 3: 3 sets x 20 reps
Week 2: 3 sets x 18 reps Week 4: 3 set x 16 reps
Rest

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 2
Session 2 …. continued

Extra Upper Back Work: Band pull aparts (diagonal) 2 x 25 (2s isometric hold)

Core Circuit:

Sit ups—legs up 30 reps

Side bridge Prone hold Complete 3 x

Leg up 30s hold each side Hand touches 60s hold

030s rest

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 2

Speed/Conditioning: Session 1

Movement Prep

Roll: Hamstrings, Lower Back, Lats, Quads, IT Band, etc.

Mobility: Strider, Frog, Figure 4, Banded Hip flexor, knee to wall, camel/cat

Activation: Big-band

Form run: 10m up & back = 20m

 Pogo jumps (stiff knees)

 A skip (height)
 Carioca
 Shuffle
 Reverse run
 Linear foot fire

Jumps/plyos: Broad jumps (double) continuous (plyometric)

3x4

02 mins rest

Mechanics: Giant arm swings (80%)

03 x 45s efforts

45 degree Switches
10 each side, 3 sets

Acceleration/Top end (Max V): 2 point starts

3 x 10m 2 x 60m

rest 60-90s rest 120s

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 2

Speed/Conditioning: Session 1 …. continued

Conditioning (running performance):

Work capacity/aerobic focused

3 min ON ; 1 min OFF

60-70% max effort

Note: Should be able to talk during efforts

s
Week 1: 3 sets x 4 reps
Week 2: 3 sets x 5 reps
Week 3: 3 sets x 6 reps
Week 4: 1 set x 4 reps
Rest
between sets

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 2

Speed/Conditioning: Session 2

Movement Prep

Roll: Hamstrings, Lower Back, Lats, Quads, IT Band, etc.

Mobility: Strider, Frog, Figure 4, Banded Hip flexor, knee to wall, camel/cat

Activation: Big-band

Form run: 10m up & back = 20m

 Pogo jumps (stiff knees)

 A skip height (lateral)
 Tapioca
 Ankle bounce (distance)
 Lateral foot fire

Jumps/plyos: Lateral jumps (double leg) continuous (plyometric)

3 x 5 each side

02 mins rest

Mechanics: 1 - 2 cut (PUSH to move)

03 x 15s

Agility: Reaction to external stimulus ie. partner

Box wave
3 x minimal efforts

08s (need a partner to call)

090s rest between efforts

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

BLOCK 2

Speed/Conditioning: Session 2 …. continued

Conditioning (running performance):

RSA (Repeat Sprint Ability)

30s ON ; 1 min OFF

1 : 2 (work : rest)

s
Week 1: 3 sets x 6 reps Week 3: 3 sets x 8 reps
Week 2: 3 sets x 7 reps Week 4: 1 set x 6 reps
Rest
between sets

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

NOTES

 Focus on REST periods & perfect technique (ie feel the movement - own the
movement).
 Speed/agility work you should be FRESH (CNS & muscular) before the
session! The focus is not fatigue but making you faster/more agile - this means
to get faster you must sprint fast (not at sub maximal speeds) with recoveries
that maximise intensity (speed). The SAID (specific adaptation to imposed
demands) states that the way you train your body will adapt specifically to that
stimulus/stress.
 You need to equipment to complete these sessions! All you need is yourself &
park/bench and focus on quality of rep/session.
 Adapt the exercise to suit your needs, this means if you have to modify the
exercise that is fine! It’s not the exercise but the stimulus the is the most
important.
 Enjoy your time away from the gym and use this time away to going back to
basic, body weight pattens (which are the foundation of your programs) and
master them! Basic is not easy, it’s actually hard. The best in the world
understand that mastering the basics and being disciplined is what works!

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DISCLAIMER
The material in this e-book is on the understanding that readers exercise their own skill and
attention with respect to implementing the training schedule in this e-book. Before beginning the
material, readers should carefully evaluate the relevance to themselves of the information
provided, and should obtain appropriate professional advice relevant to their particular
circumstances.

Woodford Sports Science Consulting makes every effort to ensure that we accurately represent
the information and their potential for results. There is no guarantee that you will experience the
same results and you accept results will differ between individuals.

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BODY WEIGHT TRAINING—E-BOOK HOME EDITION

GO TO
woodfordshop.com for Christian Woodford signature series supplements
and Mac Iron bands and other products go to macironfitness.com.au

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