A decent Body weight routine?

[Mehrad]

I want to devise a great bodyweight workout to help with my MA, I dont really want to buy any books just kind of a good idea of what I should plan.
Have you got any idea on what workouts work well? I would like to focus on all my body as well as a decent ab workout so I can create a strong core, I use to do alot of lifitng but I just got out of interest with it and I would like to become stronger through bodyweights.


Here's what I thought of:

something like

warm up (5 min jump rope)
stretch
reverse crunches 3 sets of 100?
Push Ups 3 sets of 15
Pistol squats 3 sets of 50
fist push ups 3 sets of 10
Bicycle crunches 3 sets of 50
cool down

I thought I should do these at least 5 times a week (mon, tues, weds, fri and sunday) with an exeption of two days because i have karate.

What do you think?

Thanks :)

-Mehrad

[SickDevildog]

You need to do some kind of pulling movements imo, take a look at www.crossfit.com (http://www.crossfit.com), www.rosstraining.com (http://www.rosstraining.com), www.beastskills.com, (http://www.beastskills.com,) and bodyweightculture.com for more variety.

Are you doing this for strength, conditioning or both?

[Mehrad]

You need to do some kind of pulling movements imo, take a look at www.crossfit.com (http://www.crossfit.com), www.rosstraining.com (http://www.rosstraining.com), www.beastskills.com, (http://www.beastskills.com,) and bodyweightculture.com for more variety.

Are you doing this for strength, conditioning or both?

Both :)

[SickDevildog]

Aight, so you'd be best served doing some kind of BW circuit routine.

Take a look at Ross' stuff, his warrior challenges are crazy intense.

Here's some that you could try:

Burpees x10
Situps x10
Pullups x10
Squats x10
rest
repeat

Sprint 50m
pushups x20
back extensions x20
walk back
repeat

1 Pullup
2 Pushups
3 Squats/pistols each
repeat for 20 minutes

Burpee x10
Prone Flutter Kicks x20
Highknees x10
Mnt Jumpers x20
Pistols x5 each
Mnt Climbers x20
rest
repeat

It's importamt to keep mixing things up when doing conditioning/endurance stuff so that the body doesnt adapt. Another good thing about varying excercises/reps/volume/rest is that you wont overtrain as fast.

Hope this helps.

[Mehrad]

Aight, so you'd be best served doing some kind of BW circuit routine.

Take a look at Ross' stuff, his warrior challenges are crazy intense.

Here's some that you could try:

Burpees x10
Situps x10
Pullups x10
Squats x10
rest
repeat

Sprint 50m
pushups x20
back extensions x20
walk back
repeat

1 Pullup
2 Pushups
3 Squats/pistols each
repeat for 20 minutes

Burpee x10
Prone Flutter Kicks x20
Highknees x10
Mnt Jumpers x20
Pistols x5 each
Mnt Climbers x20
rest
repeat

It's importamt to keep mixing things up when doing conditioning/endurance stuff so that the body doesnt adapt. Another good thing about varying excercises/reps/volume/rest is that you wont overtrain as fast.

Hope this helps.


wow that looks good, thanks :D
When you say mixing it up do you just mean re-arranging the order of my workout, or adding and replacing new excercises? Oh and how many times a week should I do this for?

[SickDevildog]

It all depends man, if you've been doing pushups and crunches alot I'd cut back on them and replace them with something different.

As for how many times a week, again, it depends on your diet, schedule, other activities you got goin on, how much time u got to recouperate, etc.

What's a typical week look like for you, MA training, school and stuff included?

[Mehrad]

It all depends man, if you've been doing pushups and crunches alot I'd cut back on them and replace them with something different.

As for how many times a week, again, it depends on your diet, schedule, other activities you got goin on, how much time u got to recouperate, etc.

What's a typical week look like for you, MA training, school and stuff included?

well Ive got school mon-fri, karate on thursdays and saturday, I might add weights to my training because I think I should train harder in order to gain benefits! :D thanks for your plan though I'll keep those workouts in mind.

[shift]

3 x 20 burpees when you're in a rush

or

3 x 20-50 pushups
3 x 20 jump squats
3 x 50 crunches
3 x 10 chin ups

or

3 x 10 one legged squats (pistols)
3 x 15 jump push ups
3 x 25 v-ups

[SickDevildog]

well Ive got school mon-fri, karate on thursdays and saturday, I might add weights to my training because I think I should train harder in order to gain benefits! :D thanks for your plan though I'll keep those workouts in mind.

Hmm, if you got a good diet, and are getting plenty of good sleep, your week could go something like this:

1 Strength (Pistols, weighted pullups/pushups, one handed pushups, excercises that you can only do a couple of reps, etc.)
2 OFF/Maintenance, mobility drills stretching, etc)
3 Explosive Training (plyometrics, jumpsquats, clapping pushups, etc.)
4 Karate
5 Conditioning (Circuit or HIIT training)
6 Karate
7 OFF/Maintenance


Or if you're not that in shape, or dont have recovery/sleep and/or diet in check:

1 Conditioning
2 Strength
3 OFF
4 Karate
5 OFF
6 Karate
7 OFF

I'm guessing your doing alot of conditioning/endurance stuff in Karate Class so conditioning and strength could be adressed equally. I'd deticate atleast one of those off days to active recovery/maintenance with stretching and mobility drills to keep lose, limber and aid recovery.

Hope this helps.

[Mehrad]

Hmm, if you got a good diet, and are getting plenty of good sleep, your week could go something like this:

1 Strength (Pistols, weighted pullups/pushups, one handed pushups, excercises that you can only do a couple of reps, etc.)
2 OFF/Maintenance, mobility drills stretching, etc)
3 Explosive Training (plyometrics, jumpsquats, clapping pushups, etc.)
4 Karate
5 Conditioning (Circuit or HIIT training)
6 Karate
7 OFF/Maintenance


Or if you're not that in shape, or dont have recovery/sleep and/or diet in check:

1 Conditioning
2 Strength
3 OFF
4 Karate
5 OFF
6 Karate
7 OFF

I'm guessing your doing alot of conditioning/endurance stuff in Karate Class so conditioning and strength could be adressed equally. I'd deticate atleast one of those off days to active recovery/maintenance with stretching and mobility drills to keep lose, limber and aid recovery.

Hope this helps.



Thank you very much! :D

Im using what you suggested as well some other things ive added in with it, thanks :)

[SickDevildog]

No problem man, mind showing us what you came up with?

[Mehrad]

No problem man, mind showing us what you came up with?


Sure thing, I'll type it up later as Im abit busy :)