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-   -   Bodyweight Strength Training (https://board.crossfit.com/showthread.php?t=66334)

Sam Walker 04-08-2011 03:40 AM

Bodyweight Strength Training
 
Hi there. Does anyone have any good resources for strength training without equipment?

I was wondering whether it was possible to sub for some of the main strength exercises.

I appreciate some subs are not going to be ideal.

I can't manage HSPUs yet so progressions towards them seem like a fair sub for shoulder presses.

My pullups are in low double digits, so for me they also constitute weight training rather than "metcon".

I was thinking I could add pistols (and possibly add weight) as I progress.

Any other "no-equipment" or "park furniture only" weight training possibilities?

Thanks for any advice.

Doug Blankenship 04-08-2011 04:01 AM

Re: Bodyweight Strength Training
 
[URL="http://www.rosstraining.com"]RossTraining.com[/URL] There are also numerous threads on this fourm under Workout of the Day section. In that section you will see a bodyweight thread that has workouts in it. Most of them are metcons but there is some strength work there.

Do you have any equipment at all?

Link WFS

Sam Walker 04-08-2011 04:12 AM

Re: Bodyweight Strength Training
 
Hey there Doug. Thanks a lot. I think I will order "Never Gymless".

I've seen a few threads about bodyweight WODs but as you point out, the vast majority are more metcon than strength training.

I've got a couple of kettlebells and a pullup bar, but our small London flat is now full!

Also, I thought it might be a more useful thread for anyone else searching on the topic if I ignored the stuff I have.

In my OP I forgot to mention dips - my local park has a few bits of playground furniture including some parrallel bars.

Dips, pullups, HSPU progressions and pistols - I think that looks like a fairly decent set of basics.

Rob Darden 04-08-2011 05:28 AM

Re: Bodyweight Strength Training
 
[url]http://www.eatmoveimprove.com/2010/3/the-fundamentals-of-bodyweight-strength-training/[/url] (wfs)

Doug Blankenship 04-08-2011 06:18 AM

Re: Bodyweight Strength Training
 
I could make up at least 20 workouts in about five minutes with just the equipment you have. Granted it would be more Metcons, but it would get the job done. You need to build a sandbag. They're cheap and you can add more weight for next to nothing. That way at least you have something heavy that doesn't take up much room at all.

Sam Walker 04-08-2011 06:22 AM

Re: Bodyweight Strength Training
 
Hi Doug - Yeah, I do quite a few metcons with just bodyweight and the Kbs. What I'm looking for is strength training.

Jason Scheffler 04-08-2011 06:50 AM

Re: Bodyweight Strength Training
 
[url]http://www.board.crossfit.com/showthread.php?t=38312[/url] w/f/s

Sam Walker 04-08-2011 07:10 AM

Re: Bodyweight Strength Training
 
Rob, thanks a lot - that's a good resource - loads of good info.

Jason, thanks - I've had a look at that thread before: excellent info, but not really for strength, which is what I'm after.

I've ordered "Never Gymless" so I'm hoping that'll have some good ideas.

Lenora Galitz-Pfeffer 04-08-2011 09:41 AM

Re: Bodyweight Strength Training
 
Can you get a set of rings to hang on your pullup bar? Ring pushups, pullups, and dips, are great bw strength exercises. I have a set hanging on a small pullup bar in my basement. For low body, lunges are pretty good, especially weighted.

James Napier 04-08-2011 10:12 AM

Re: Bodyweight Strength Training
 
fewer reps and add weight
dips, pistols, stepups, toes to bar
pullups,pushups, handstand pushups/walking
use one arm when you get stronger
get a set of rings to take to the park


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