the reasons behind bodyweight training - adult training in newyork | athletes training...

TSA BODYWEIGHT REVOLUTION

The Reasons Behind Bodyweight Training

The benefits of bodyweight training are wide and varied. Here are just a few:

o Can be performed anywhere, and at anytime o No equipment required o Better balance and coordination o More comprehensive strength profile, i.e., better relative

strength o Improves your strength or dynamic mobility, improves your

ability to move ��through greater ranges of motion with more control

o Tons of varieties of exercises o Complexity of movement can increase as you get better o Teaches fundamental movement patterns o Teaches quality of movement o Lays the foundation for heavier strength training

movements ��I could go on about moving better, having better balance, or even how you don’t need any equipment; but what about teaching you how to be a kid again. Remember just going out and running around, without a care in the world? I had forgotten about how much I loved push-‐ups, pull-‐ups and crawling around, until I absolutely had to in order to still train.


Keys to Progress With Bodyweight Training

• The key to achieving your goals in the gym is to train intensely. I’m not talking about working out, I’m talking about training. This means giving it everything you’ve got every time you step into the gym. It is about making every rep count and pushing yourself beyond whatever you did during the last workout. This is the foundation of the Principle of Progressive Overload.

• Increasing the intensity with each progressive workout could mean:

• § You hit more volume § You lift heavier weights § You progressively vary the volume, i.e., undulating periodization § You lift the weight faster (tempo) § You lift with a more controlled or slower eccentric (lowering) phase § You incorporate different exercises § You increase the frequency of your workouts, i.e., more sessions per week

• Bottom line, if you’re not pushing the pace, then you’re falling behind. Achieving anything worthwhile in life only comes with hard work. Don’t think about just getting through the workout, think about crushing it. If it feels too easy, throw on a band or some chains and keep fighting.


Tools: Suspension Trainer

Resistance Bands


Jump Rope

Power Wheel

Legend:

Submax: I want you to hit as many reps as possible with solid technique, leave a rep or two in the tank. DO NOT FAIL ON THE EXERCISE.

Mixed Grip: Typically one hand face one way and another facing the opposite. Can also be used set to set. So one set you use a certain grip, next set you change to another.

AFAP: As fast as possible AMRAP: As many rounds as possible

TSA BODYWEIGHT REVOLUTION Exercise Index

Upper Body

Plyo Pushups

Single Arm Pushups

Ring Fly's

Inverted Row Underhand Grip

Feet Elevated Pushups

Planche Pushups

Hindu Pushups

Staggered Pushups

Pullup w/ L sit

L Sit Rope Climb

Lower Body

Body Weight Squat

Lunges

Slider Leg Curls

Skater Squats

Box jumps

Broad Jumps

Seated Box Jumps

Split Jumps

Squat Jumps

Core/Abs Fallouts

Pikes

Flutter Kicks

Knee Raises

Leg Raises

Suspended Pikes

Running Man

Full Body

Lizard Crawl

Gorilla Crawl

Wall Walk to Pushup

Burpbee to Pullup

Crab Walk

Bear Crawl


Phase 1

1A) Push Ups@ 5 x submax reps �

1B) Pull Ups (Any Grip) 5 x submax reps (90 sec. rest)

2A) Squat Jumps 5 x 10 reps �

2B) Squats 5 x 10 reps (60 sec. rest)

3) Hanging leg raise variations 3 x 10 reps (30 sec. rest) 4) Hard Run x 1/2 Mile AF

Week 1 / Day 2

1A) Banded Pushup 5 x total: 4 x submax reps, 1 x max reps �

1B) Recline Rows 5 x total: 4 x submax reps, 1 x max reps (90 sec. rest)

2A) Bulgarian Split Squats 3 x 10 ea. leg

(** One foot elevated on a bench**)

TSA BODYWEIGHT REVOLUTION 2B) Dip Bar Leg Raise 3 x 10 (60 sec. rest)

3) Jump Rope Intervals 4 minutes non stop: 15 sec. fast / 15 sec. control

Week 1 / Day 3

1A) Pike Pushups@ 4 x submax reps �

1B) Mixed Grip Pull Ups 4 x submax reps (90 sec. rest)

2A) Squat Jumps 4 x 10 reps

2B) Jump Rope 4 x 100 reps (90 sec. rest)

3A) Ab Wheel Roll Outs 2 x submax reps

3B) Burpees 2 x 10 reps

Week 1 / Day 4

1A) Feet Elevated Push Ups 2 x submax reps + 2 x max reps

1B) Bulgarian Split Squats 4 x 12 ea. leg (60 sec. rest)

2A) Recline Rows 2 x submax reps + 2 x max reps

2B) Walking Lunges 4 x 12 ea. leg (60 sec. rest)

3) Jump Rope x 6 minutes: 30 sec. fast / 30 sec. rest

4) Hanging Leg Raises x 25 reps total

Week 2 / Day 1

1A) Banded Ext. Range of Motion (neutral grip) Pushup @ 3 x 8-10/ 1 set @ max reps

�1B) Mixed Grip Pull Ups 2 x submax + 2 x max reps

2A) Squat Jumps x 12, 10, 8, 6, 4, 2 �

TSA BODYWEIGHT REVOLUTION 2B) Squats x 12, 10, 8, 6, 4, 2 (60 sec. rest)

3A) Dip Bar Leg Raise 2 x 10

3B) Ab Wheel roll outs 2 x 10

Week 2 / Day 2

1A) Bulgarian Split Squats 2 x 20 ea. leg �

1B) Mixed Grip Push Ups 2 x max reps (Rest 90 sec.)

2) Run 1/4 Mile AFAP (Rest 2 minutes)

3A) Recline Rows 3 x max reps

3B) Reverse Lunges 3 x 15 ea. leg

4) Run 1/4 Mile AFAP

Week 2 / Day 3

1A) Pike Pushups 5 x 10/8/6/4/2

1B) Mixed Grip Pull Ups 5 x submax reps

2) Squat Jumps Ladder 3 x 6, 8, 10 reps (Rest 30 seconds after each rep, 60 seconds after each ladder set)

3) Sprints 5 x 40 yards �

4) Ab Wheel Roll Outs x 25 reps total

Week 2 / Day 4

1A) Push Ups ( Shoulder Taps) 2 x 5 �ea

1B) Pull Ups 2 x 5 (Rest 60 sec.)

2A) Bulgarian Split Squats 3 x 10 ea. leg �

TSA BODYWEIGHT REVOLUTION 2B) Lunge Jumps 3 x 5 ea. leg (Rest 60 sec.)

3A) Weighted Push Ups 2 x 10 �

3B) Recline Rows 2 x max reps (NO Rest)

4A) Sprint Forwards 5 x 100’ �

4B) Plank Hold x 30 sec

Week 3 / Day 1

5 Rounds AFAP ( As Fast As Possible)

1A) Squat Jumps x 10 �

1B) Off Set Push Ups x 5 + regular push ups x 5

1C) Lunge Jumps x 5 ea. leg �

1D) Pull Ups x submax reps �

1E) Hanging Leg Raise x 5

Week 3 / Day 2

5 Rounds of Each Superset AFAP

1A) Goblet Squats (hold a DB, In front of your face) x 10 reps �

1B) Hard Angle Recline Rows x submax reps

2A) DB Incline Press x submax reps

2B) Walking Lunges x 6 reps ea. leg

TSA BODYWEIGHT REVOLUTION Week 3 / Day 3

6 Rounds AFAP

1A) Mixed Bodyweight Pulling (ANY Pull Ups / Recline Pulls) x submax reps

1B) Ring Push Ups x submax reps �

1C) Ab Wheel Roll Outs x submax reps

Week 3 / Day 4

4 Rounds AFAP

1A) Squats x 25 reps �

1B) Lunge Jumps x 10 ea. leg

1C) Run 1/4 Mile AFAP

Week 4 / Day 1

1) Shoulder Press (Drop Set) x Submax 2A) Mixed Push Ups 4 x 20 reps 2B) Mixed Pull Ups 4 x 10 reps � 3) Run 1/2 Mile AFAP

Week 4 / Day 2

1A) Weighted Push Ups 3 x max reps (10-15 range) �

1B) Weighted Recline Rows 3 x max reps (10-15 range) (60 sec. rest)

2) Squat Jumps x 25, 20, 15, 10, 5 (Rest 60 seconds between sets)

TSA BODYWEIGHT REVOLUTION 3) Jump Rope x 5 minutes / moderate intensity �

4) Various Leg Raises x 30 reps total

Week 4 / Day 3

Perform AFAP

1A) Squats Jumps x 12, 10, 8, 6, 4, 2 �

1B) Pull Ups x 12, 10, 8, 6, 4, 2 �1

C) Close Grip Push Ups x 12, 10, 8, 6, 4, 2 �1

D) Lunge Jumps x 6/6, 5/5, 4/4, 3/3, 2/2, 1/1 (reps each leg)

2) Run 3 x 1/4 Mile (Rest 2 minutes between each 1/4mile)

Week 4 / Day 4

Perform Prescribed Reps for EACH Exercise Before Moving to Next Exercise

1) Squats x 100 Total Reps �

2) Push Ups x 75 Total Reps �

3) Pull Ups x 25 Total Reps �

4) Recline Rows x 25 Total Reps

�5) Mixed Leg Raises x 15 Total Reps


PHASE 2

Day 1: Strength & Speed

1) Planche Pushups 5 x submax reps (60 sec. rest)

2A) Handstand Pushup @ 5 x 5 �

2B) Pull Ups (Add weight if 5 reps is too easy) 5 x 5 (60 sec. rest)

3A) Squats + Weight (Hold a 20-40lb Db) 5 x 10

3B) Squats Jumps (NO Vest) 5 x 10 (90 sec. rest)

4A) Leg Raise 3 x 6 reps �

4B) Ab Wheel Roll Outs 3 x 6 reps (rest 30 seconds)

Day 2: Conditioning

1A) Burpees x 20 reps

1B) Run 400 meters

Day 3: Muscle Building

1) Bulgarian Split Squats 5 x 10 ea. leg (NO rest between sets) � ** 1 leg on Bench, bring back knee towards ground**

TSA BODYWEIGHT REVOLUTION 2) Mixed Grip Pull Ups 2 x submax reps + 2 x max reps (60 sec. rest)

3) Recline Rows 2 x max reps (60 sec. rest) �

4) Push Ups 2 x submax reps + 2 x max reps (60 sec. rest)

�5) Triceps Head Bangers x 30 Reps Total AFAP �

6) Hanging Leg Raises x 30 Reps Total AFAP

#3 & #4 2 sets you stop when you start to struggle, 2 sets go all out

Day 4: Hybrid

1A) Full Squat-> Jump 3 x 15 �

1B) Slow Motion Push Ups 3 x Max Reps (NO Rest)

2A) Lunge Jumps 4 x 5 / 5 ea. leg �

2B) Recline Rows (Add Weight) 4 x Max Reps 10-20 rep range

3) 100 Push Ups AFAP


1) Bear Crawl 5 x submax distance (60 sec. rest)

Ladders: Rest 15-30 seconds between each ladder rung, rest 90 seconds between ea. set �

2A) Pushup Ladders 4 x 2, 3, 4 �, 5

2B) Pull Up Ladders @4 x 2, 3, 4, 5

3A) Squats + Weight (Hold 20-40lb DB) 5 x 10 �

3B) Squats Jumps (NO Vest) 5 x 10 (90 sec. rest)

TSA BODYWEIGHT REVOLUTION 4A) Leg Raise 3 x 6 reps �

4B) Ab Wheel Roll Outs 3 x 6 reps (rest 30 second

Day 6: Conditioning

1) Run 1/2 Mile AFAP (Rest 3 minutes)

4 Rounds of Circuit AFAP

2A) Squats x 10

�2B) Lateral Jumps Over 12” Object x 5 ea. direction

2C) Lunge Jumps x 5 / 5 ea. leg �

2D) Recline Rows x 10 �

2E) Mixed Push Ups x 10

�2F) Ab Wheel Roll Outs x 10

Rest 3 Minutes

3) Run 1/4 Mile AFAP


1A) Alt DB overhead Press 3 x 8,10, 12,14

1B) DB Lateral Lunge @ 3x 8,10,12,14 (total reps)

2A) Walking Lunges + Weight 4 x 15 / 15 ea. leg �

2B) DB bench Press @2 x submax + 2 x max reps (30 sec. rest) �

3) Recline Rows x 20, 15, 10, 5 reps (Rest 60 sec.)

4) Triceps Head Bangers x 20, 15, 10, 5 (Rest 60 sec.)Day 8:


Hybrid � Workout: 10, 8, 6, 4, 2 reps of each

1A) Dips � (hands on bench feet on floor)

1B) Dip Bar Leg Raise �1 (Roman chair)

C) Feet Elevated Push Ups

1D) Squat Jumps �

1E) Lunge Jumps

** Rest 3 Minutes

2) Treadmill Sprint Workout

Set an incline your good with. (2)- 20 sec runs, (2)- 15 sec runs, (2)-10 sec runs, back to (2)15 sec run, (2) 20 sec runs

* Rest 2x long as running, so run 20 sec rest 40 sec*


1) Jump Rope 5 x 50 speed reps (30 sec. rest)

2A) Lateral Jumps Over 12-18” Object 5 x 6 reps 2B) Lunge Jumps 5 x 5 / 5 ea. leg (Rest 60 sec.)

. 3) Push Ups x 15, 12, 9, 6, 3

. 4) Pull Ups x 15, 12, 9, 6, 3

. 5) Shuttle Sprints Forwards / Backwards 10 x 50’ forwards / 50’ backwards (Rest 30 sec. between ea. set)

TSA BODYWEIGHT REVOLUTION Day 10: Conditioning

1) Run 1 Mile AFAP (4 minute rest)

2) Squat-> Press x 25 Total AFAP

3) Lunges x 25 per leg AFAP

4) Recline Rows w/ Feet Elevated x 50 Total AFAP



1A) Dips 5 x 2, 4, 6 rep ladders �

1B) Mixed Pull Ups 5 x 2, 4, 6 rep ladders

2) Bulgarian Split Squats 4 x 15 / 15 ea. leg (NO Rest)

3) Jump Squats x 50 AFAP

4) Squats x 50 AFAP

Day 12: Hybrid

1) Lateral Jumps x 50 Total Reps AFAP

2) Lunge Jumps x 25 / 25 ea. leg AFAP

3A) Weighted Dips 4 x 8 - 12 reps �

3B) TRX Face Pulls / Scare Crows 4 x 10 reps

4) Mixed Bodyweight Pulling (vertical + recline): Max Work in 5 Minutes (ANY rep scheme, ANY pulling exercises, ANY rest needed)

5) Mixed Bodyweight Pushing (vertical + recline): Max Work in 5 Minutes (ANY rep scheme, ANY pulling exercises, ANY rest needed)


PHASE 3


1A) JG XT Atomic Push Ups@ 5 x 12 �

1B) JG XT Sprinters @ 5 x 12 / 12 ea. leg (60 sec. rest)

2A) Squat Jump + Weight Vest 5 x 10 �2B) Reverse Lunges + Weight Vest 5 x 5 / 5 ea. leg

3) Jump Rope Double Unders x 100 Total AFAP


4) Jump Rope Sprint 4 minutes Total: 30 sec. work/30 sec. rest

Day 2: Conditioning

5 Rounds AFAP:

A) 20 Burpees

�B) 20 Recline Rows

�C) 10 / 10 Lunge Jumps �

D) 20 Dips

�E) Sprint Forwards / Backwards 100’ Each Direction


10 Rounds of submax Reps / Rest as Needed Between Sets

. 1) Ring / JG XT Flys

. 2) Bulgarian Split Squats (equal reps each leg)

. 3) Mixed Bodyweight Pulling (Vertical & Recline) - Hold Top Portion of ea. rep for 3 �second squeeze

. 4) Power Wheel Roll Outs

Day 4: Hybrid

1A) Ring Flys 5 x 5 �

1B) Ring Push Ups 5 x 5 �

1C) Ring Skull Crush 5 x 5 (Rest 60-90 sec.)

2) Mixed Pull Ups 5 x submax reps (every other rep, hold

TSA BODYWEIGHT REVOLUTION top squeeze x 5 seconds)

3A) Bulgarian Split Squat Jumps 5 x 5 / 5 ea. leg

3B) Lunge Jumps 5 x 5 / 5 ea. leg �3C) ANY Leg Raise Variations 5 x 10 (Rest 60-90 sec.)


. 1) PullUps 2 x max reps, hold top of every other rep x 5 seconds (90 sec. rest)

. 2) PullUp Ladders Mixed Grips 5 x 1, 2, 3, 4 (90 sec. rest after each ladder)

. 3) Mixed Push Up Ladders (Weighted ) 5 x 2, 4, 6, 8 (90 sec. rest after each �ladder)

4A) Burpees 5 x 5 reps �

4B) Sprints 5 x 50’ forwards / 50’ backwards

Day 6: Conditioning

Prison Workout: 10, 9, 8, 7, 6.....1 rep AFAP as a Circuit

1) Box Jump (18 - 24” object - you can jump on park benches, picnic tables, stairs, etc)

2)Hindu Push Ups

3) Bear Crawl forwards / 10 backwards, then 9 each way, etc) �

Walking Lunges (prescribed reps are for EACH leg) �

Recline Rows w/feet elevated �

Ab wheel (Power Wheel)

TSA BODYWEIGHT REVOLUTION Day 7: Muscle Building

1A) Handstand Push Ups 5 x submax reps �

1B) Weighted Pull Ups 5 x 3 - 6 reps (Last 2 sets max out with weight, then drop weight and max out again with bodyweight = drop set) (Rest 60 seconds)

2) Weighted Dips 4 x 6 - 8 reps (Last 2 sets perform drop sets)

** Use weight vest or weighted back pack

3) Squats + Weight x 100 Reps AFAP �

4) Bulgarian Split Squat + Weight 3 x 20, 15, 12 ea. leg (NO rest between sets)

5) Power Wheel Roll Outs 4 x 30 sec. work / 30 sec. rest

Day 8: Hybrid

1A) Squats Jumps 4 x 25 reps 1B) Run 4 x 200 meters AFAP

. 2) Power Wheel Crawl - Practice 5 x (Focus on technique, rest as needed after each set, keep entire body tight)

. 3) Power Wheel Push Ups + Pike Ups 3 x submax reps

. 4) Mixed Pull Ups 3 x submax reps


. 1) Power Wheel Plyo Push Ups Traveling x 10, 8, 6, 4, 2 (60 sec. rest)

2) Sprints Forwards / Backwards x 100 forwards / 100’ backwards, 80’ / 80’, 60’ / 60’, �40’ / 40’, 20’ / 20’ (Rest 30 seconds)

3) Mixed Grip Pull Ups CTB (Chest To Bar) 5 x 5 (Rest


60 seconds)

4) Lunge Jumps 5 x 5 ea. leg (Rest 30 seconds)

Day 10: Conditioning

1) Jump Rope x 5 minutes (40 seconds work / 20 seconds rest)

2) Run AFAP x 5 minutes (40 seconds work / 20 seconds rest)

3) Burpees x 5 minutes (40 seconds work / 20 seconds rest) �

4) Run AFAP x 5 minutes (40 seconds work / 20 seconds rest)


**Perform ALL reps slow-mo (3 seconds up / 3 seconds down)

1A) Squats 5 x 15 reps �

1B) Feet Elevated Push Ups 5 x Max Reps (NO Rest)

2A) Mixed Grip Pull Ups 3 x submax reps, 2 x max reps (5 x total)

2B) Bulgarian Split Squats 5 x 6 / 6 ea. leg

3) Hanging Leg Raise 2 x 10 reps


Day 12: Hybrid

1) Power Wheel Crawl x Max Distance in 5 Minutes

#2: MAX Rounds in 6 Minutes

2A) Mixed Pull Ups x 5 reps

�2B) Squat Jumps x 10 �

2C) Lunge Jumps x 5 / 5 ea. leg

# 3: MAX Rounds in 6 Minutes

3A) Power Wheel Leg Curls x 10

3B) Power Wheel Push Ups + Pike Ups x 10


Recommended Resources

Nutrition

Renegade Diet

TSA Strength Program- 12 weeks to A Stronger, Dominate You

TSA Beast Strength Program

Increase that Vertical

The Jump Manual

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