Programming for Bodyweight

[Nathan Schnur]

Long story short- I decided I need to take a chunk of time off of any weights to try and heal up some injuries.

Lately I have been doing basically a Murph (no vest) or some other similar WOD trying to go 3on -1 off. And I am wondering if doing just a crap ton of pull ups, push ups, squats, sit ups is the best thing, or if I should make some sort of a program with 'strength' work for pull ups, push ups, core.

The whole 'do a ton of everything' seemed to work for herschel Walker
http://sealgrinderpt.com/navy-seal-w...-workout.html/ (WFS except videos-language?)

Any help would really be appreciated Thanks guys.

[Quinn Walkley]

Invest into never Gymless by ross enamait. His stuff is always top notch and he has great ideas in this text.

[Aushion Chatman]

Originally Posted by Nathan Schnur

Long story short- I decided I need to take a chunk of time off of any weights to try and heal up some injuries.

Lately I have been doing basically a Murph (no vest) or some other similar WOD trying to go 3on -1 off. And I am wondering if doing just a crap ton of pull ups, push ups, squats, sit ups is the best thing, or if I should make some sort of a program with 'strength' work for pull ups, push ups, core.

The whole 'do a ton of everything' seemed to work for herschel Walker
http://sealgrinderpt.com/navy-seal-w...-workout.html/ (WFS except videos-language?)

Any help would really be appreciated Thanks guys.

Mr. Walker is the epitome of a genetic FREAK!

You'll definitely want strength work as this is a strong man's world. It can be done with bodyweight, decrease leverage.

Look into gymnasticbodies.com (WFS) and Coach Sommer's book Building the Gymnastic Body...also highly recommend you pick up Overcoming Gravity by Steven Low.

[Brendan McNamar]

If you are trying to heal injuries, even just little nagging ones, is high volume anything a good idea? Body weight strength work can be almost as demanding as barbell work.

Maybe you need a month of 2 on 1 off lower volume? Say just enough not to lose more then 10% of your conditioning. Rest up and come back stronger.

Just something to think about.

[Nathan Schnur]

Brendan-
I think that is probably a good idea for a month. My fear is that it might be a little longer 6-8 weeks before im back on the bar. So I was thinking of some sort of a template to follow for the medium run here.
Just an idea:
day 1: metcon(s)
day2: skills/technique/intervals/ midline
day 3: metcon (s)

Im really just looking for ideas here. No idea what type of metcons they would be

[Adam Molnar]

Thinking to do the same, found this webpage with programmed BW workouts. You can go back in time by months on the right side.

http://bodywod.blogspot.hu/2012_06_01_archive.html - WFS.

I have them in order in an Excell sheet. See attached.

[Blair Robert Lowe]

Herschel Walker was an incredible athlete in his day. He was also full of a lot of BS since he has MPD.

Of course, "I" never have done weights...but perhaps my alternate identity did...and ate meals (to discount his 1 meal a day at less than 1000kcals/day).

[Aushion Chatman]

Originally Posted by Brendan McNamar

If you are trying to heal injuries, even just little nagging ones, is high volume anything a good idea? Body weight strength work can be almost as demanding as barbell work.

Maybe you need a month of 2 on 1 off lower volume? Say just enough not to lose more then 10% of your conditioning. Rest up and come back stronger.

Just something to think about.

I would argue high volume work is ideal for most injuries to get blood flow...of course these need to be very light exercises and carefully chosen so that they aren't causing any pain.

[Nathan Schnur]

Hey guys-
Really good stuff!
A) Adam, that site is awesome! I have not yet DL'd the spreadsheet yet, but I am looking forward to getting after some of those.

B) I think both approaches can work: I like the idea of doing 2 days on (metcons, with or w/o weighted vest) then one day of something like working on form for oly and squat, plus a skill and maybe a few intervals on the bike or rower. Rebuild technique from the ground up.

C) My big question is if I should add in some 5x5's or something of that nature of weighted pullups/push ups/ dips/etc to my metcon days or if those should go to the skill days?

I will get on my log and post my past few days metcons later, my numbers are definitely improving.

Thanks for all the input!