Strength Training Guide PDF

The Minimalist Guide to Strength Training:
Ditch the gym build strength and muscle anywhere

Authored and published by Owen Johnston
Free books and videos at my website www.bodyweight.biz
Owen Johnston https://www.youtube.com/bodyweightbiz
Copyright Information
The Minimalist Guide to Strength Training

Fitness Instruction, 5th Edition
Authored and published by Owen Johnston
Edited by T.O.D. Johnston
Owen Johnston, 2017. Licensed under the Attribution NonCommercial
NoDerivatives 3.0 License - http://creativecommons.org/licenses/by-nc-nd/3.0/
You are encouraged to share the book, print it out, and upload it to other sites. I want
to change the world one life at a time, and help people ditch the gym! You can build muscle
and strength with bodyweight. Work out for free anywhere! Don't buy the scams and
misinformation sold by the fitness industry.
Every day, we change the world, but to change the world in a way that means
anything, that takes more time than most people have. It never happens all at once. Its slow.
Its methodical. Its exhausting. We dont all have the stomach for it. - Mr. Robot
You can order a professionally printed edition of the book through Simple Print
Service. Visit the page below, upload a PDF, and follow the simple ordering process. I do not
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About the author
I have over 10 years of teaching experience, including martial arts instruction, strength
coaching, and personal training. I have worked with many types of athletes, including
professional boxers, amateur wrestlers, karate students, and gymnasts of varying levels of
ability. Visit my site for more information, free downloads, and strength training playlists:
http://www.bodyweight.biz/
2
Disclaimer
This book is intended for people of good health and physical condition. The training
methods and advice in this book may not be for everyone. Always consult your physician
before starting a new exercise program. I am not a physician, and as such, nothing in this
book should in any way be taken as medical advice or a substitute for medical advice. Also,
this book should not be used to replace advice from your personal physician.
Physical activity always carries with it a risk of injury. When you practice the training
methods in this book, always practice proper safety precaution, use proper technique, and
apply common sense. The author can not assume any responsibility for any injury, illness, loss
or damage that may result from following the training methods in this book.
Lastly, this book is not a replacement for formal instruction. Be sure to seek out a
competent, qualified instructor who may carefully observe your progress and provide
feedback. This book is intended primarily to be a supplement to, not a replacement for, formal
training.
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About the guide
The primary focus of this book is progressive calisthenics, a minimalist and non-
dogmatic approach to strength training. Simple, minimalistic training using calisthenics work
to build coordination and neuromuscular strength. Like weight training, calisthenics can also
be made progressively harder.
In old school calisthenics, the goal is to build joint integrity, overall health,
coordination, and raw "brute" strength, using tested techniques. These techniques are treated
as skills to be worked diligently for as long as they yielded coordination and postural
improvements, and strength gains. In this way, such training can benefit martial arts training.
The secondary focuses of the book are karate training and developing your own
training areas. You can repurpose materials that you have already or can find lying around, so
equipment doesnt have to cost anything to make!
About the author
4
Table of Contents
Fitness 101 - 7
Transform your life! - 8
Thoughts on Training - 9
Specificity in Training and Setting Goals - 10
Progressive Calisthenics introductory article - 11
Calisthenics Exercises using Benches - 14
An Essay on Flexibility - 16
Building up to full pullups - 19
Dead hang gymnastics pullovers - 22
One Arm Pullup Training - 24
Jowett Pushups - 27
Gymnastics Backbend Tips - 28
Mobility work tension flexibility exercises - 29
Karate approach to calisthenics - 31
Karate approach to calisthenics, part 2 - 35
Abdominal training basics - 39
Methods of progression in calisthenics - 40
Progressive Calisthenics Lifestyle - 42
Ultimate Leg Training - 43
Odd Object Training for Strength - 44
Old Time Strongmen - Training and Resources - 47
Sandbag training for functional, real world strength - 49
Caveman Conditioning: - 50
Uncivilized, Minimalist Training Methods
Street Workouts minimalist training, anywhere - 52
Hojo Undo - Supplementary training exercises for karate - 59
Hojo Undo project - wall mounted car tire makiwara board - 61
Poor Man's Strength Training - 67
Calisthenics Program Design for Beginners - 68
Calisthenics Program Design for Advanced Athletes - 72
Calisthenics Programs - - 74
workouts from remedial through advanced
Calisthenics Progressions - 185
Quick start guides (short primers) - 223
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6
Fitness 101 A Basic Tutorial
There are many benefits to exercise, including burning calories, elevating your mood,
and heart disease prevention. Using cardio training to improve your fitness also improves
your circulatory system, strengthens your heart and lungs, improves bone density, which all
help immensely not just with other types of exercise, but life in general! Benefits to lifestyle
include improved mood, stress / depression relief, better posture, being able to fall asleep
quicker, as well as sleeping more deeply.
Not only that, strength training helps not only build your muscle mass and strength,
but also your endurance, and performance of daily activities such as lifting, carrying, and
walking. Your flexibility is also enhanced, which helps to prevent back pain, and pulling
muscles. Not only that, even your ligaments and tendons adapt to training, and become
stronger, and less prone to injury. The additional muscle and bone density gained in training
also help in reducing injury to joints.
The metabolism definitely gets a boost with effective training, which results in
improved body composition. The end result will be more muscle and less body fat. More
muscle doesn't necessarily mean a big, bulky look - but regular, effective exercise will (as a
rule) result in improved muscle tone.
Since this is not meant to be a comprehensive article, keep in mind that there is a lot
more to understanding fitness than I can condense into just a few pages. Nutrition and
lifestyle changes are two important topics to consider when starting a new fitness program.
Also, it's a good idea to talk to a certified fitness trainer who can help you figure out the best
options and routines. Lastly, if you're new to fitness, you'll want to get at least a basic idea
about nutrition, body mechanics, and fitness concepts.
If you're just starting out, I recommend calisthenics, also known as body weight
training. Calisthenics train the whole body muscles and joints. This means no equipment
required, so you can practice the exercises anywhere. Practicing calisthenics builds strength
and muscle tone very naturally. It also boosts the metabolism. Even if you're already in shape,
easier calisthenics exercises can help train your whole body, strengthen any weak areas, and
rehabilitate joints.
I personally teach my own unique approach to calisthenics, which is given a general

description in the article Progressive Calisthenics introductory article. I would highly
recommend progressive calisthenics to anyone trying to get into shape. It's an approach, not a
set routine! Once you understand the basic concepts, you can become your own coach.
Before starting a program, though, be sure to find a workout partner you trust, or talk
to a certified fitness trainer. Gradually introduce more protein into your diet from natural
sources if needed. (Nuts, grains, cheese, milk, etc.)
7
Change up your routines up once in a while if it helps you stay motivated. Also, what
you do outside of the gym or exercise in general is just as important, such as making any
necessary lifestyle changes, as well as getting the right nutrition and rest. Always try to eat
fresh and drink things like water, tea, fruit smoothies etc instead of sodas.
If you want to bulk up, work up to heavy weight and/or hard calisthenics exercises with
low reps. If you want to tone up, you will want to start burning off any unhealthy weight, while
also building muscle in challenging strength sessions. The key is to burn more calories than
you take in. Remember to have a small, nutritious meal after a hard workout, such as a
protein shake and a piece of fruit. Also, always give your body enough recovery time after a
workout. Moderately heavy to heavy amounts of lifting should be done every other day to
allow time to recover. ("Heavy" depending upon what level of training you are at.)
Need to lose weight? Get out and get movin'! Get any kind of cardio you can fit into
your daily routine. Do laundry, some yard work, walk the dog, whatever! Get on the bike, jog,
take an aerobics class...The list goes on! Find a friend to go outside and get active with - have
fun with it!
Remember to set realistic goals - such as allowing a few months to achieve the right
look. Feel free to research other exercises as needed to help train for your own personal
performance goals, and talk to your fitness instructor for ideas on how to tweak your routine.
Always warm up and stretch properly before you begin your workout. Warmups should
usually include joint rotations, which oil up the joints, and some kind of aerobic activity, such
as skipping rope, walking, or jogging. Aerobic activity warms up your body temperature and
increases blood flowing. This helps to improve your muscular performance and 'elasticity',
which helps to prevent injury (such as pulling a muscle).
If you do not stretch correctly, injuries can occur, so always start slowly if you are new
to flexibility training. Start with a few minutes of static stretching, which is used to stretch out
the muscles while the body is at rest, then move onto dynamic stretching. Remember to do
light aerobic activity such as walking or jogging and some more static stretching, at the end of
your workout to cool down the body.
8
Transform your life!
With time, patience, proper training, proper nutrition, and proper attention to lifestyle
factors, almost anyone can transform their body and their life. It takes a lot of time and
dedication it could take at least a full year to achieve a trim, proportioned, fit look. Yes, of
course you will see some results within two weeks if youre training at least twice a week and
watching your nutrition.
But to get a whole new body trimming down while building up the muscles is a long
term, difficult process. It takes time to replace old habits with new ones. You also have to pay
a lot of attention to nutrition, losing weight slowly (instead of too quickly), learning how to
train (skill), building up the stamina and strength for truly intense training, while not over
training. Over training fatigues mind and body, slowing your progress, and over training also
leads to injury. Certainly, you do want to train hard, but allow for recovery. Push past your
comfort zone, but not to injury.
The fortunate thing, though, is that hard work builds not just strength, but willpower
and confidence as well. It takes guts and tenacity to train hard! Most people give up too easily,
before they see results. Dont give up! Climb that mountain!
9
Thoughts on training "slow and steady"
When it comes to training, whether in martial arts or for any area of fitness, lets
remember the old phrase Slow but steady wins the race. Never be in such a rush that you
dont plan your workout, or that you do not train your body and mind through the preparatory
stages. Its certainly great to feel out new exercises as a test of strength ability, but do not
venture into over training, which could lead to injury.
Of course, this is not to say we shouldnt work hard when we train! Progression is the
name of the game. We have to keep steadily improving each workout. If were using weight,
try to add sets, reps, variety, or weight each week. If practicing body weight training, change
something up a little bit each day that you work out.
And remember slow but steady gradual progress! This is especially true as we get
older. Aging is not a death sentence for your training in fact, we can continue improving at
many things throughout a lifetime and maintain great health! But we must also be realistic
and remember that we have to accommodate a potentially slower recovery rate. And when it
comes to progress, especially when it comes to us older athletes (I was born in the 70s, myself)
-
Longer is one thing. Never is something entirely different. And longer always beats never.
Brooks Kubik
If you want a pile of info on some sensible workouts, pick up his book, Chalk and
Sweat. Head to the page below and click on Dinosaur Products for links to his books,
including Chalk and Sweat. I dont make a single cent by recommending the book. I have read
his Dinosaur Training and Dinosaur Body Weight Training books and they have been working
for me so far. As such, I am happy to recommend his stuff!
www.brookskubik.com
10
Specificity in training and setting goals
In the beginning, it is indeed important to build absolute strength in the muscles

needed for your chosen activity. This provides a foundation for the other end of the strength
spectrum, speed strength or power. On the other hand, if you started on the speed strength
end of the spectrum (basketball, for instance), you can still get some benefits to power by
working on absolute strength.
Also, we have to figure out S.M.A.R.T. goals. Specific, measurable, attainable (or
actionable), relevant (or realistic), and timely. If our goals are vague and not concrete (or
measurable), there will not be any clear, objective way to work towards them. Specificity deals
with not just numbers (hitting a set / rep goal, or how much weight), but also, the reasoning
behind the goals. Basically, our long term goal(s) should help us define our S.M.A.R.T. goals
like comparing strategy to tactics.
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Progressive Calisthenics introductory article
Progressive calisthenics is a strength oriented approach to bodyweight training. It also

focuses on minimalism little to no equipment, but high rewards. Your body is its own very
versatile form of training equipment! Balance, agility, and coordination also gain a lot of
benefit. Popular examples of calisthenics exercises include pushups and pullups.
Exercises may be trained progressively by adjusting leverage, range of motion, hand

and/or foot positioning, and other such variables. With these in mind, body mechanics, and
movement, one may use progressive calisthenics to achieve very high levels of functional, full
body strength and coordination. This is primarily because calisthenics use natural movements
that act on multiple joints, and force many stabilizer muscles to be used. Lastly, calisthenics
help to improve posture, as well as build supple strength and tension in the tendons,
ligaments, and joints.
Naturally, it is also possible to make exercises easier. This is especially important if you
are working around an old injury, and want to build up your strength again in particular
joints. Making an exercise easier also useful when you want to work on your form.
The key thing to remember is that progressive calisthenics like with weight training
is that multiple methods of progression may be used. A common type is a double progression.
The first progression is building up your sets and reps in an exercise that you can work with
comfortably. The second progression is moving up to a harder variation of that exercise, but
only once you have built up enough strength in your muscles and joints. When you start on a
harder variation, you will generally not be able to perform as many to repetitions, and as such
you will return to the first type of progression.
Everyone is different you have your own unique body type, goals, needs, metabolism,
and so forth. As such, feel free to use the progressive approach to calisthenics to help you
develop your own personalized routines. Remember the key concepts to the approach using
a double or multiple progression method to build strength and skill in various types of
movement, while also collecting knowledge of body mechanics, kinesiology, and "intensity
variables" or "tougheners" to adjust leverage, range of motion, and positioning to make the
movements progressively harder or easier. There is a seemingly infinite number of ways to
adjust your techniques, and continue gaining strength from them for years and years to come.
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As you practice your exercises, keep in mind that body weight training techniques can
be treated like martial arts techniques. At first, when you learn a new movement, it is
important to take it slowly while getting an understanding of the body mechanics behind the
exercise. Then, practice it repetitively to gain skill, strength, coordination, improved posture,
and balance in the required positions. From there, you can learn new variations of the body
weight exercise just as in martial arts, when learning variations of different strikes or blocks.
Also, improved balance, coordination, and strength in postures help martial arts training. All
in all, progressive calisthenics for strength are very useful for everyone into not just martial
arts, but athletic sports in general.
I want to emphasize that, to achieve total fitness, calisthenics alone are not enough.
Keep in mind that you will want to make needed lifestyle changes in diet, nutrition, rest,
recovery, and so forth to help improving overall health in body, mind, and spirit. Scientific
research has helped to develop many useful therapeutic modalities. However, we should not
entirely discount or deny age old wisdom and practices. This includes yoga, meditation,
prayer, solitary hiking anything that helps you to cope with day to day stress and strengthen
your spirit.
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Calisthenics Exercises using Benches
I have videos on this subject and the Dragon Flag progression. Visit my YouTube
channel to view my training videos and playlists:
https://www.youtube.com/bodyweightbiz
Squats
Split squats with front or back foot on the bench
One leg squats with working leg standing on the bench and the other on the floor
Self assisted two leg squats or pistol squats
Jumbo shrimp squats
Partial ROM (range of motion) squats - back facing bench - sit down to bench and stand up
(using one leg or two)
Posterior chain
Partner or solo prone hyperextensions on the bench
Cross-bench Superman
Angled bridge
Bridge curls (one foot or two)
Abdominals
Knee tucks, flat or sitting
Leg raise variations, including scissors
Bent leg hold - between two benches or using a pair of pushup handles or parallettes on one
bench
L-sit progression - same as above
Pushing movements
Incline and decline pushups - on palms, knuckles, wrists, or fingers. If youre working wrist or
finger pushups, you can have both hands touching the ground in the same way (such as on the
back of the hand or on the fingertips), or in mixed positions, to make it easier (one hand on
the palm, the other on the back of the hand or fingertips). Also, one can use one hand, both
hands, or a transitional movement (archer pushups, uneven pushups. etc).
Jowett pushups - can be done with feet on bench and hands on chairs or benches. This
exercise allows for a much deeper range of motion.
Elevated pike handstand pushups

Bench dip variations
Bodyweight triceps extensions - one or two hands; standing or kneeling
Tiger bend pushups - incline, decline, or elevated pike position
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Holds
Planks - incline or decline; bent arm or straight arm; one leg or both legs; gecko plank (one
arm up and opposite leg up)
Elbow lever - decline or raised. These are both easier than practicing a full elbow lever, in
which you are supporting your entire body weight on your hands.
Dragon Flags
Dragon flag is a technical, difficult, and cool looking movement credited to Bruce Lee.
Rocky Balboa also used the Dragon flag as part of training for his fight with Ivan Drago in
Rocky IV. Dragon flag works most (if not all) of the torso, as well as the hips and glutes. In my
opinion, the Dragon flag is the most difficult bodyweight training exercise for the abdominals
that I can think of. Take your midsection training routines to the next level with Dragon flags!
I have included a Dragon Flag progression in the Calisthenics Progressions article later
in this guide.
15
An Essay on Flexibility
As a martial artist with many years of experience, I have had the good fortune of
learning and testing out many kinds of stretching. I have found that it is important to have a
variety of active flexibility stretches where one uses muscular control to help affect the range
of motion of the stretching technique. Yoga and Pilates postures have been very effective for
me and my martial arts students in helping open up not only the hamstrings and shoulders,
but correct postural problems in our backs and help strengthen the back muscles while doing
so. This is very desirable for practicing martial arts, and for many types of resistance training.
I can imagine that performing many types of Olympic lifts would be greatly assisted by
improving ones posture, back strength, and spinal health.
Static stretching, from my experience, is not conducive to resistance training, which is

supported by research. I have found that performing dynamic stretching joint rotations and
so forth form an integral part of any warmup routine. This is very important for warming up
the joints and muscles that are specific to the workout, and it also lubricates the joints with
synovial fluid, allowing for improved function of the joints.
This is necessary for skill work such as in martial arts, gymnastics and so forth, as well
as resistance training of almost any kind. As an example, before we train any Aikido
techniques, we carefully practice wrist rotations and wrist stretches. These help prevent injury
to the wrists when practicing the various wrist lock techniques, and the stretches also help us
to further ingrain the motions of the techniques. In this way, such stretches have joint
specificity. There are many examples of such joint specific stretches that assist in martial arts
techniques.
As far as resistance training goes, we have indeed found that it does contribute to
increased joint flexibility. I previously mentioned Yoga and Pilates. These disciplines do tend
to help build strength throughout the full range of motion of the exercises, as well as balance
and posture. Similarly, other disciplines of body weight movements have been very helpful in
not only building strength in natural movements, but balance, coordination, and agility.
Such movements include various pushing, pulling, and squatting exercises, and many more.
As an example, I generally start most new, untrained karate students with a short list of
Judo style stretches and kneeling pushups, or wall pushups if necessary. Such pushups are
fairly remedial exercises that allow students to learn the basic form, and help stretch out the
muscles and joints while using the muscles to stay in control of the motion. Developing
muscular control is a very important concept in both flexibility and martial arts. There are
remedial variations of almost any exercise one can imagine, especially in calisthenics. The
position, leverage, and range of motion may be adjusted in any calisthenics technique such
that it can be made more difficult (progressing the technique) or less difficult (regressing the
technique).
Of course, during pushing movements, the antagonistic muscles hold some tension,
and the stabilizer muscles also get some training via holding correct posture and balance.
16
Once a set of pushing movements is completed, pulling movements are practiced to help
stretch out the muscles and joints on the other side. An example remedial exercise for pulling
is standing pulls, where one places ones hands on either side of a pole, beam, or any other
sturdy object or piece of furniture that one can safely put ones hands around.
As the student progresses in muscular control, his or her technique improves and will
be able to perform more high quality repetitions. Also, as the student continues practicing
these techniques, his or her range of motion will generally deepen, allowing him or her to
make the exercise more difficult, as well as improve his or her own active flexibility. An
example is performing wide stance body weight squats half way down at first. This functions
as not only a resistance exercise, but also a stretch for the quadriceps where most of the
muscles of the legs are involved in the exercise.
Another great exercise is body weight calf raises. These help stretch out the calf muscles
as well as the Achilles tendon. Any menu of squats and calf raises is greatly supplemented by
ankle rotations and runners stretches (similar to lunges). As flexibility and muscular
control improve in calf raises, one can practice them with one foot and / or off a step. Of
course, it takes time and dedication with squats and calf raises to build up balance, and
flexibility in the ankles. The key point is not to rush things and gradually develop the
flexibility needed to keep the heels planted in the bottom portion of squats. Calf raises and
ankle rotations help immensely with this.
Naturally, connective tissues will get stretched and strengthened by practicing such
techniques. Simply holding tension (via muscular control) will work the ligaments and
tendons. Also, going through the proper ranges of motion in these techniques stretches them
and helps ones body learn correct movements and postures. As such, not only can one build
muscular control, posture, balance, general proprioception and kinesthesia, flexibility, and
skill, but joint integrity and strength in ligaments and tendons. This helps maintain joint
health and prevent injury.
Maintaining strength balances in the body allows one, also, to maintain natural ranges
of motion. Asking any gymnastics coach about building shoulder health and flexibility will
certainly yield much useful advice on the topic. It can be argued, especially from a gymnastics
perspective, that excellent upper body flexibility is required to learn more advanced body
weight techniques. Also, to quote an article by a gymnast, Keeping the shoulders
(glenohumeral / scapular articulations) operating optimally is the key to bodyweight strength
success.
Referenced article - The Fundamentals of Bodyweight Strength Training by Steven Low,

posted at the site below -
http://www.eatmoveimprove.com
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Light, gentle stretching as a part of cool downs has helped me and my martial arts
students reduce post workout pain. This usually involves partner assisted stretching and
massage to help detox the affected joints and muscles of waste products and so forth.
So, as you can see by my approach to body weight training, calisthenics can be very
holistic in nature, help with flexibility, and provide light, moderate, and even very high levels
of intensity for strength training. My overall approach to strength and flexibility is based
around my years of experience in martial arts, progressive calisthenics, and gymnastics, as
well as experience and research into other disciplines (ballet, parkour, Yoga, Pilates, etc.), and
training with other instructors.
18
Building up to full pullups
Start with the first exercise in the horizontal pullup progression, called straight pullups.
Refer to the calisthenics progression article for the full list of exercises in this progression.
Start with an overhand grip and imagine you're rowing a boat as you practice. The
imagery isn't as important as the mechanical principle you're trying to drill. The idea is that
you're gripping and "rowing the boat" into your armpits with each finger and the thumbs.
Activate the shoulders as you do this and try to get the entire chain of muscles involved
in the movement. Have someone put the fingers of one of his or her hands between your
shoulder blades to spot you. Try to squeeze his or her fingers with your shoulder blades as you
start a repetition of the exercise. Try to pull the bar into your sternum as you pull your elbows
into your armpits.
Also focus on gripping hard with the little fingers as you pull into the bar. Imagine that
you're trying to "corkscrew" your hands through the bar and turn your palms up (supination
of the wrists). This will help you recruit more muscles.
Keep the hips locked out and the midsection braced throughout the movement,
especially the negative portion. Take a deep breath in through the nose before pulling into the
bar (positive), hold the "flexed" position for 1 second (focus on bracing), and exhale from the
navel as you reverse the "corkscrew" motion and return from the bar (negative).
Remember to maintain bracing and muscular coordination at every part of the

movement. These basic tips will help you with the rest of the progression. The next exercise
involves you stepping your feet under the bar some and trying to get "hollowed out" at a 45
degree angle to the floor, or close enough. This makes the exercise harder. The closer you get
to fully horizontal and under the bar, the harder.
Angled pullups are done with your body at about a 45 degree angle to the ground. Aim
for at least a few reps in as hollow a position as you can.
Horizontal pullups are done with your body below the bar and hollowed out. Make the
exercise harder by getting parallel to the ground (you can use a block, folded up cheese or
similar to put your feet on) and/or by using a lower bar (perhaps lower a bar at gymnastics).
To make the exercise easier, use a higher bar (perhaps raise a bar at gymnastics) and/or bend
at the knees (this gives you a better position for pushing down through the legs to assist the
movement).
Once you become proficient with horizontal pullups, perform them with an underhand
grip and the hands next to each other. Perform them normally (elbows into armpits and so
forth) until you become proficient with this variation. This will help build up the biceps.
The next "toughener" is locking your elbows onto your ribcage, as if you are about to
perform biceps curls. You will essentially be performing "biceps curls horizontal pulls". It will
19
take some experimenting to figure out the best angle of the body of the floor for you to start
with. Feel free to bend at the knees at first so you can push a bit more with the feet, to help get
used to this variation.
Once you feel good about these, move on to the pullup progression. Remember the
same lessons you learned about breathing, bracing, grip, and pulling into your armpits. Have
a partner assist you with pullups, or perform leg assisted pullups. Either variation will help
you strengthen and learn how to engage the lats. The key point to remember is to still pull
your elbows down into your armpits. Imagine you're trying to pull the bar into your chest.
With leg assisted pullups, use a bar low enough that you can at least partially squat
down while holding onto the bar. You will want your elbows and shoulders to be fully
extended. Stand straight up as you pull your elbows straight down into your armpits. As you
get stronger, pull more with your arms. Remember to not push away from the bar at any point
so that the exercise does not revert to a variation of horizontal pullups. The motion should be
strictly up and down.
Once you feel comfortable with this, move on to bent leg "jackknife" pullups. From a leg
assisted pullup position, keep your hands on the bar and move your feet forward. The thighs
should be parallel to the ground and the heels should be planted. Ideally, your shins will be
perpendicular (90 degree angle) to your thighs. Your legs can still assist with the motion, but
put more of the focus on pulling straight down through your arms.
Also feel free to ask a partner to give you a spot between the shoulders. If you are
having trouble with this exercise, even with a spot, try at least one of these: 1) ask for a heavier
spot; 2) go back to horizontal pullups and perform the reps very slowly, with a focus on
holding the "flexed" position at the top for a few seconds (train this with different hand
positions)
Once you feel proficient with this exercise, fully extend the knees. If the bar is low
enough, or you have something safe and sturdy to place your heels on, you can get your body
into a full "jackknife" position (hips are bent at a 90 degree angle). Using a higher bar will
make the exercise easier, as long as your feet are still in contact with the floor at the top (fully
flexed) portion of the movement. Not elevating your feet will also make the exercise easier,
since they are in a better position to assist, as you push through your heels.
Elevating the legs higher than horizontal makes the exercise harder, as the legs are not
in a good position to assist. You will have to focus even more on pulling down through your
lats. Using a lower bar can also make the exercise harder, as long as you are able to fully
extend the elbows and shoulders at the bottom position of the movement.
Start with your feet on the floor. At first, keep your feet in contact with the floor
throughout the entirety of this exercise. Try to fully master this exercise before adding the
next "toughener".
20
Again, make sure you do not push away from the bar when using your legs to assist. If
you are having trouble with this, and have a training partner or coach that you are very
comfortable with, you could ask him or her to spot you. What he or she will do is place a hand
on each side of your ribcage and help you stay vertical. He or she should cue you to pull
straight down and bring your elbows into your armpits. He or she could instead place one or
both hands on your back and give you the same cues as he or she pushes straight up.
The next "toughener" is to only push down through your heels during the bottom
portion of the upwards phase and allow the feet to hang down (if possible) or tuck the feet
under you as you ascend. This will make the exercise closer to a full pullup without self
assistance. A training partner or coach can give you a light or heavy spot behind your
shoulders or torso, or give you a spot under your ankles as you ascend. Build up to doing 2
sets of 10 repetitions this way.
In one of my videos, I demonstrate some of the pullup exercises listed in this article.
Visit my YouTube channel to view my training videos and playlists:
21
Dead hang gymnastics pullovers
Dead hang pullovers require proficiency and strength in pike lifts and pullups. (A pike
lift is when you hold onto an overhead bar and perform a leg raise with knees locked and toes
pointed - touch toes, feet, or shins to the bar, and reverse, all in a slow cadence.) A potential
training progression to a dead hang pullover from a high bar:
Australian pullups on a low bar - build up to 2 sets of 20 at a slow cadence with proper
form; a partner can give you a light spot under your shoulders; good partner cues are "squeeze
my fingers with your shoulder blades", "try to pull the bar down into the floor", and "stay
hollow" (the last one reminds him or her to keep the toes pointed and midsection tensed).
Partner assisted pullups on a high bar - build up to 2 sets of 10 at a slow cadence with
proper form; partner can give a light spot through your legs at first, and once you can do 10
this way, have your partner give you a light spot by placing his or her palm in the center of
your upper back (just below the shoulder blades), and pushing just enough to get you through
the concentric sticking point
Self assisted pullups - you can use a few different self assisted methods. One way is to
use varying degrees of leg assistance. The easiest variation is to get directly under a bar that is
at a height that will allow you to keep a hold of it while still standing on the contact surface
(mat or floor, for example) and at least slightly bending at the knee. Basically, you are starting
at a dead hang while at least partially squatting down. Assist the upwards pulling motion by
standing up straight, but do so with a slow cadence. As your chin clears the bar, tuck your feet
behind you and hold the topmost position for a 1 second count, then place your feet back onto
the contact surface and slowly lower back down into the bottom position.
To make this harder, simply place your feet a little further out so that your legs will not
be able to help as much. This takes some experimentation. Build up to performing jackknife
pullups, where your legs are fully straightened out and at about a 90 degree angle to the torso.
Place a mat or block under the feet if needed, or ask for partner assistance. As you pull
upwards, you can still press down slightly through the heels. You will want to be "hollowed
out" with the legs when you get to the top position.
Pullups without assistance - build up to 2 sets of 10 at a slow cadence with proper form;
keep the body in hollow and the midsection tight; drill scapular retraction and hollow body
drills separately if needed to ingrain proper technique and full body tension.
L-hang pullups - build up to 2 sets of 10 at a slow cadence with proper form.
Self assisted pullover - there are a few ways to self assist. They all deal with generating
momentum for the pullover. While a lot of gymnasts will be familiar with some of these, I can
still provide some more details if anyone would like more.
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Dead hang pullover - get a hold of a high bar, start performing a pullup, and as you are
pulling your torso up to the bar, start lifting your legs up to the bar. It will look like a mixture
of a pullup and a pike lift. Your goal is to pull your waist to the bar. From there, roll your hips
over the bar, then roll your wrists up to the top of the bar and lock out into jump front support
position.
Dead hang pullovers are easier if you can grip the bar without having to jump to reach
it.
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One arm pullup training
One arm pullups are an impressive feat of strength, and take a lot of dedicated training
to work up to. You don't need any specialized equipment, either just your own bodyweight,
knowledge of progressive principles and exercises, and a horizontal bar. Let's explore how to
work towards one arm pullups. Firstly, I'll recommend two books and a certification that are
invaluable for calisthenics enthusiasts, martial artists, and coaches. Secondly, starting on the
next page is a description of a useful strength training method as well as my own progression
towards them. Lastly is a potential progression.
The first Convict Conditioning book which sparked the resurgence of interest in
progressive calisthenics - has an amazing progression for pullups, which helps lay out a plan
for training towards one arm pullups.
For a lot more information about progression in calisthenics, check out the other
articles in this guide.
My progress towards the one arm pullup, a useful training method, and a sample
progression
-Met the Convict Conditioning progression standard for uneven pullups (step 7 in the pullup
progression).
- Improved form and reps for bar and towel pullups, which are essentially a form of self-
assisted pullups. Bar and towel pullups are similar to assisted one arm pullups (step 9 in the
progression), but you do not let go of the towel in the top half of the movement.
- Had trouble breaking into 1/2 one arm pullups, though, so I started working on the weighted
pullup progression in Steven Low's book Overcoming Gravity.
- Moved to using what Coach Paul Wade calls the Hartigen Method for uneven pullups. This
method is a 5/4/3/2/1 "ladder" protocol wherein you choose the hardest exercise you can
perform for 5 quality reps. The final work set includes a 10 second flex hang at the top and a
10 second negative. I was eventually able to perform uneven pullups with good form with
Joe's system.
-I applied a 5x5 scheme to Commando pullups, then revisited uneven pullups using the
Hartigen method. I eventually progressed to applying this method to Archer pullups. Over
time I tightened up form and built up to the full 10 seconds of dynamic tension and the 10
second eccentric at the end.
-I began working an Australian pullup progression twice a week, up to Archer

Australian pullups and one arm Australian pullups, plus horizontal hangs & negatives without
assistance.
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-I also began gradually training my way back through the vertical pullup progression. I
worked this progression once or twice a week with a goal of 5x5 for slow reps, and I still
greased the groove for pullups.
-I spent several weeks working with weighted pullups and chinups to help me break
past my plateau. After that I started working uneven pullups again, but placing the off hand
lower on the working arm, to make it more difficult. I gradually worked up to placing the off
hand near the elbow.
-I have been working with archer pullups, self-assisted one arm pullups, and self-
assisted one arm pullup negatives. The goals are to perform self assisted one arm pullups as
described in step 9 of the pullup progression in Convict Conditioning, then to build up to the
progression standard. The next steps are to work up to jackknife one arm pullups, and one
arm negatives. Over time I will gradually decrease leg assistance until I can perform one arm
pullups.
Essentially, the Convict Conditioning pullup progression is still very solid, but for most
trainees, will require extra steps between Steps 7 and 8 in the progression, as well as between
Steps 8 and 9. On the next page I list a potential progression, with tougheners for some of the
exercises. I am not dogmatic about this approach. You're encouraged to add other steps as
needed, and you don't have to use all of the steps below, or work with only one at a time.
Explore and experiment! It may even be a good idea to split horizontal pullups into their own
progression, leading to one arm Australian pullups or even harder variations (such as
torquers). Such a progression could include archer Australian pullups, close grip Australian
pullups, and more.
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Potential one arm pullup progression
1. Vertical / straight pullups

2. Angled pullups
3. Table pullups
4. Australian pullups
5. Jackknife pullups (feet elevated; lower base makes it easier)
6. Pullups
7. Close grip pullups (over time, bringing the hands closer together)
8. Commando pullups (over time, putting more emphasis on one arm)
9. Uneven pullups (over time, putting assisting hand lower on working arm)
10. Around the worlds
11. Archer pullups
12. Jackknife one arm pullups
*Feet elevated. To make the exercise easier: bend the knees during the exercise, and/or use a
lower base. Tougheners: keep the legs straight during the exercise, and or use a higher base
for your feet to push down on (up to having the legs to form a right angle to your torso).
13. Partner assisted one arm pullups

*To make the exercise easier: your partner can push harder. Toughener: Instruct your partner
to only push through the concentric sticking point or when your movement starts to slow
down. Make sure you have good communication with your partner to insure safety. However,
if you feel you need too much assistance with this exercise, go back to jackknife OAPUs.
14. Self-assisted one arm pullups

*Hold on to a vertical base with your free hand (such as the vertical pole of a pullup unit).
Keeping the assisting hand closer to you makes it easier to push downwards, as does keeping
it higher. Tougheners: Lowering the assisting arm and/or keeping it further from you; only
push through the concentric sticking point with the assisting arm; use a towel or rope for self-
assistance, since either would be an unstable base to push downwards on; keeping an L-hold
position with the legs during the exercise.
15. One arm pullups

*Kicking up with the legs makes this easier, but using little to no momentum (keeping the
knees locked and legs immobile) will make it harder.
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Jowett Pushups
One of the best calisthenics exercises for the chest is Jowett pushups, named after the
strongman George F. Jowett. You will need three sturdy chairs or parallettes and one chair for
this exercise. Park benches may also be used. When using chairs, arrange two of them so that
they are turned inward and facing each other. These two chairs should be placed about your
shoulder width apart. The third chair will be placed at a distance of about your height from
the other two.
Stand with your back facing the third chair, then bend forward at the waist. Carefully
place one hand on each of the chairs facing each other, and lock out to the top of a pushup
position. Carefully place your feet, one at a time, on the chair behind you. Slowly bend at the
elbows while keeping your abdominals braced. Aim to stretch your chest just below the level
of your hands before pushing back up.
This provides a deeper range of motion and makes the exercise more analogous to
bench pressing, especially if you are wearing a weight vest or sandbags. The idea is that the
deeper range of motion puts you at more of a mechanical disadvantage, forcing your muscles
to work harder to complete the exercise, therefore inducing more strength gains. It also helps
to strengthen your muscles in positions where they are the weakest, forces you to load your
muscles in a stretch, and helps you recruit more muscles. Getting that stretch at the bottom
also helps build muscle.
I demonstrate Jowett pushups and other exercises in my video A few park bench
exercises. Visit my YouTube channel to view my training videos and playlists:
27
Gymnastics backbend tips
Build up to performing a deep bridge before teaching yourself how to perform a

backbend. Once you have a strong bridge, start performing the exercise wall walking down,
which is basically a wall supported backbend. Remember to keep your back arched and to stay
balanced as you follow your hands. Of course, you will ultimately want to teach your body to
not rely on support from the wall, but it is still helpful at first as you are learning the
mechanics and building flexibility. As you improve at both, gradually depend on the wall less
and less.
Once you feel as if you barely need the wall, ask a training partner to spot you for a
backbend. He or she will put one hand under your shoulders and another hand under the
small of your back to encourage you to keep your back arched. Follow your hands throughout
the skill.
If necessary, revisit the bridge and improve your form. Try to deepen your bridge by
walking your hands a few inches closer to your feet. Perform your reps very slowly with a
focus on squeezing out a deep bridge every time in the top position.
To practice recovering from a backbend, try wall walking up. Get into a full bridge
with your chest as close to the wall as you can get it. Place a hand on the wall and push down
on it to start lifting yourself off the ground. Follow with the other hand. Gradually walk your
way up the wall until you can push off it and rock forward into a standing position. If you find
it too difficult to start this way, here is a way to make it easier. Start with wall walking down,
and find the lowest point from which you can walk back up under control. Try to walk down
the wall a few more inches each time you practice the exercise, until you are able to place your
hands on the floor and walk back up.
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Mobility work tension-flexibility training
A lot of these are "tension flexibility" exercises that train strength, balance, and
flexibility. Of course, like any bodyweight only movement, those particular exercises can be
modified to emphasize one quality more than the others while emphasizing the others less.
Exercises marked with an asterisk aren't strictly "tension flexibility" exercises, but can be used
or modified for that. Lastly, this is not meant to be a comprehensive list. The exercises on this
list can be ignored or modified as needed, or substituted with others.
Strength-led stretches not only help to open up and oil the joints, but also train the
muscles and connective tissues. Passive, especially forced, stretching while useful in certain
contexts, such as gymnastics, dance, and martial arts can potentially lead to injury. It also
doesn't train the muscles and connective tissues to move the joints throughout their range of
motion. On the other hand, strength-led / tension-flexibility stretches train mobility the
ability of the muscles to control the joints throughout their range of motion. Flexibility by
itself is defined as "the absolute range of movement in a joint or series of joints that is
attainable in a momentary effort with the help of a partner or a piece of equipment." (Mobility
Training for the Martial Arts, by Tony Gummerson.) All in all, mobility work improves joint
health.
1. Cossack stretches called spider stretch, by many gymnasts

2. Progression for pistol squat* (basically one leg squat)
A. Partner assisted one leg squats throughout a full or partial range of motion - go back to
doing deep, slow split squats if you're not able to do partials yet
B. Self assistance -
i.) Use a sturdy object to sit on in the bottom position of partial squats. Less range of
motion is easier; more R.O.M. is harder - and remember to keep tension throughout the
movement.
ii.) Stand on a sturdy object with the working leg and let the non-working leg hang. Be
prepared to "catch yourself" on the non-working leg if you're still working on the balance
requirement. Push through the object you're standing on with your working leg and aim to
straighten the knee, but a partial movement is fine at first with this exercise as well. Steadily
tighten up on form as you improve your strength with these. Once you feel comfortable with
these, try to bring the non-working leg to where it is parallel to the ground, during the
eccentric movement of the squat.
iii) Self assisted pistol squats on the ground - using a sturdy object under your foot or
pressing off of it with the hand that is on the same side as the non-working leg. Higher objects
are easier, lower objects are harder. Unstable objects also make it harder (basketball, etc.).
Remember to take it slow and hold very tight tension on the non-working leg. As you improve,
the hamstrings of the non-working leg and the quadriceps of the working leg get a better and
better stretch.
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C. Wushu squat
D. Transition to wushu squat from Cossack stretch
3. Bridge hold progression.

a. Pulling feet in while in short bridge
b. Tabletop, straight bridge, head bridge, angled bridge
c. Wall bridging, one arm and/or one leg bridge, stand to stand bridge, etc.
4. Cat stretch
5. Twist work
6. Midsection holds (L-sit etc.)
7. Full ROM hanging leg raises
8. Standing partner stretches against a wall.* These are technically passive forced stretching,
so be careful not to go too far I kept these on the list since the person being stretched can
hold tension in the top position of the stretch. The key to not going too far, though, is to only
stretch as far as feeling mild to moderate discomfort. One can also try a modified version,
where one leans against flat against the wall and lifts a leg as high as possible in a slow and
controlled manner, with the goal of locking the knee out.
9. Calf stretches off elevation

10. Lever work on bars
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A Karate Approach to Calisthenics
I have videos on the wrist pushup progression and other exercises available on
YouTube. Visit the playlist page on my channel, linked below, then click or tap on Karate
Training.
https://www.youtube.com/bodyweightbiz/playlists
Like many of my generation, I grew up watching movies like The Karate Kid,
Kickboxer, Enter the Dragon, Drunken Master, and Rocky. The larger-than-life characters
from these films wowed us with their fighting skills and never-give-up attitudes.
A common theme they all share is that the main character is an underdog who must
train hard to become a better fighter and overcome his seemingly invincible opponents. The
training methods employed often include some tough calisthenics skills. Im sure we all
remember seeing Rocky do uneven pull-ups in the second film, and dragon flags in the fourth.
The perseverance of our heroes, the amazing skills they learned, and the rigorous training
methods they endured inspired many of us to take up martial arts and training ourselves.
Bruce Lee popularized the dragon flag as well as other difficult bodyweight feats, like
his two finger push-ups. He espoused improving your athletic performance in order to
improve your martial performance, as well as to help fully express the human body. Certainly,
the martial-calisthenics connection is as old as man, yet Bruce was a great catalyst in the
popularization of martial arts in America, inspiring many to train hard like he did. He said,
Life is never stagnation. It is constant movementas well as constant change. Things live by
moving and gain strength as they go.
I didnt fully understand the implications of these words until I got into Progressive
Calisthenics. There are certainly comparisons to be made between learning progressive
calisthenics and martial arts. Coach Wade made some of these comparisons in The Tao of
PCC. He brought up some important similarities to martial arts. nobody can remember a
hundred techniques in a fight. What matters are the principles you absorb. You learn the
form, you absorb the form, you discard the form.
Our training shouldnt keep us stuck in a rigid form, but instead be directed to the
fullest expression of ourselves with utmost efficiency and simplicity. In Jackie Chans older
films, many of his characters often went through a transformation from a struggling student
to a graceful, efficient and powerful athlete. The training was generally harsh, but once he
absorbed the principles of his masters art, he was ready to face the next challenge!
Like the progressive calisthenics approach, traditional power training and body
conditioning methods in Okinawan karate focus on bulletproofing the joints, improving
flexibility, and building holistic strength.
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There are a number of progressive bodyweight movements taught in Okinawan

karate, including knuckle push-ups, fingertip push-ups and ultimately, wrist push-up
variations. The exercises have very direct benefits for bunkai or application of kata.
Of course, these exercises shouldnt replace previous progressions, but supplement

them. Also, dont overdo it with directly training the joints. Be sure to allow plenty of
time for your connective tissues to adapt.
To regress any of these variations, you can practice them using an incline (wall,
chair etc) or you can simply create less demanding leverage by kneeling instead of
performing them from your toes. You could also adapt the Convict Conditioning push-up
progression to these variations. (Coach Wade has already covered this for fingertip push-
ups in Convict Conditioning 2.)
Warm up your hands and forearms properly before working knuckle, fingertip or
wrist push-ups. Afterwards, shake your hands out, and stretch your fingers and wrists.
Like most push-up variations, knuckle push-ups strengthen most of the muscles
used in straight punches. Knuckle push-ups also strengthen the wrists and knuckles, and
help toughen up the skin. A course of fingertip push-ups, grip work, pull-ups, and proper
use of a heavy bag will help you punch as hard as Rocky Balboa!
Fingertip push-ups strengthen the finger extensor muscles. Naturally, they provide
direct benefits to strikes using extended fingers. Fingertip push-ups can be progressed by
doing push-ups on fewer fingers.
Wrist push-ups strengthen the wrists for various strikes, and have very specific
benefits for ox jaw and crane techniques. This push-up variation is done on the backs
of the hands. You can also regress this exercise (make it easier) by having one palm on
the training surface instead of having both on the backs of the hands. Practice this way on
both sides to maintain symmetry in training.
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A stretch commonly done in gymnastics will be useful in preparing for a wrist

push-up progression. Sit in a kneeling position, look straight down at your knees, lean
forward slightly and place the back of your hands on the ground, directly in front of your
knees. Naturally, leaning forward will put some of your weight onto the backs of your
hands, with the fingers turned inward. Cautiously lean into your hands until you feel mild
discomfort. Hold this stretch for 10-30 seconds, then come up and shake your hands out.
Repeat 1-3 times.
There are hidden steps between this stretch and a wrist hold in the top position
of a kneeling push-up. First, gradually build strength and flexibility in the wrists with the
stretch until you can put moderate pressure onto the backs of your hands with little to no
discomfort. The next part of the progression is to move your hands a few inches forward
from the starting position and unfold your hips slightly as you start putting pressure on
the backs of your hands. Imagine that you are trying to move a little closer to perfect form
for push-ups (hips locked out, weight carried through arms and hands). Find the most
difficult position that you can hold for 10-15 seconds when you put mild to moderate
pressure on your hands. Gradually work towards the full kneeling push-up wrist hold.
Wrist pushup progression with beginner goal and progression goal for each exercise:
Beginner: Seated wrist hold on back of hands 1x5 seconds; 2x15 seconds
Novice: Incline wrist hold 1x5 seconds; 2x10 seconds
Intermediate:
Wall wrist push-ups 1x10 reps; 2x10 reps
Incline wrist push-ups 1x5 reps; 2x7 reps
Kneeling wrist push-up hold 1x5 seconds; 2x7 seconds
Kneeling wrist push-ups 1x5 reps; 2x7 reps
High intermediate:
Wrist push-up hold 1x5 seconds; 2x7 seconds
Advanced:
Half wrist push-ups 1x5 reps; 2x7 reps
Full wrist push-ups 1x5 reps; 2x7 reps
Elite: One arm wrist pushups - 1 rep each side

You can regress any of the above exercises by performing them one palm on contact
surface and the back of the other hand on the contact surface. You can progress any of these
exercises by balling your hands up into fists as you ascend to lockout. Press through the backs
of the hands as you do this as you straighten your wrists out, squeeze your fingers, and make
fists. Pattern this movement from a seated wrist stretch on the backs of the hands (as done in
gymnastics), to get used to it.
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Programming and volume for wrist pushups are straightforward. Since the joints
dont adapt as quickly as the muscles, and the wrists can tend to be injury prone, be
conservative about volume. Practicing wrist push-ups once a week for low sets of low reps
is a good rule.
A few options for programming wrist training:

1) Adding it to an existing joint specialization session; see Convict Conditioning 2 for a
template
2) Doing some wrist stretches, holds and/or pushups as part of your warm-ups for
practice (whether karate or a sport that needs strong hands/wrists)
3) Doing some light stretches and other exercises as part of rehabilitating your wrists (of
course, this will depend on what exercises your physician recommends)
4) Training wrist holds after a session of pushups
5) There are many other possibilities depending on your own needs, goals, experience,
etc.
Martial arts and calisthenics can work hand-in-hand to develop all of the qualities
needed for the development of strength and technique. I hope that you, dear reader, find
my examples of this to be clear and useful. The Okinawan martial arts and the methods
that Coach Wade wrote about are ancient, but are still around because they work, and can
work well together!
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A Karate Approach to Calisthenics, part 2
I have videos on the progressions available on YouTube. Visit the playlist page on my
channel, linked below, then click or tap on Karate Training.
Getting to a high level in martial arts requires balance, power, flexibility, and strength.
In striking oriented arts such as karate, ones joints and connective tissues must also be
directly trained. Lastly, the body must be trained holistically in order to develop the needed
coordination and power in techniques.
In the previous article, I discussed karate style training for the upper body. Now, I
would like to go into detail about specific calisthenics exercises that strengthen the lower body
and midsection. These exercises also help with balance, tension-flexibility, and coordination.
This helps to prepare the student for more advanced training methods, including power
training, which I will detail later.
Lastly, the exercises I detail will start with general strengthening exercises such as
squats, and gradually become more and more specific to karate techniques and stances. This
helps develop focus in ones strikes as well as rooting and smooth transitions in stances and
footwork. Of course, it also helps develop coordinated, full body strength against resistance,
which sets the stage for training a makiwara board or heavy bag, and for power training.
Lower body exercises - quads, glutes, calves

Squats train not only the legs, but also the back to some degree when performed with
proper alignment. The importance of posture cannot be overstated for exercise, as well as for
combat. When training squats, look forward, keep your elbows in tight to the torso, and
visualize protecting your centerline from your opponent. Breathe deeply on the way down,
brace your abdomen, and slowly exhale on the way up. When breathing out, make sure to
keep your abdomen braced and engage it as fully as possible in exhalation. Imagine that you
are collecting energy on the way down and filling up your abdomen with it. Lastly, try pulling
both hands back into a karate hikite position (fists chambered at hips) as you lower and
inhale. As you stand and exhale, open your hands and slowly extend your arms in front of you
while rotating your fingers so that they point straight up. This is like performing a slow and
controlled palm strike with both arms.
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Coach Wades amazing progressions for squats and bridges in Convict Conditioning, as
well as the calf raise progression Convict Conditioning 2, can give your lower body all the
strength it needs. Work up to the progression standard for squats (step 5), while performing
them karate style as detailed above. Also work up to the progression standard for short
bridges (step 1 of the bridge progression) and for standing calf raises (also step 1). These will
prepare you for the exercises to come. Of course, if you want a massive calves and a back made
of steel, aim for the master steps of calf raises and bridges! For now, lets move on to
specialized karate-style calisthenics training for the lower body.
Glute and hamstring training

Many martial arts practitioners seem to forget the importance of paying attention to
this area of the body. The glutes act as the antagonist to the hip flexor muscle group, called the
Iliopsoas. Its important to train both to maintain muscular balance and prevent injury. Both
muscle groups are incredibly important in stances and kicking. This goes back to the idea of
training for holistic strength. Below is a short progression of exercises to help develop the
glutes and hamstrings. All of these can be performed without a partner or any special
equipment.
Glutes / hamstrings progression with beginner goal and progression goal for each
exercise:
Beginner: Short bridges 1x10 reps; 3x50 reps
Novice: One leg short bridges 1x10 reps; 3x40 reps
Intermediate: Foot elevated short bridges 1x10 reps; 3x30 reps
High Intermediate:
Foot elevated one leg short bridges 1x10 reps; 3x20 reps
Hip thrusts 1x7 reps; 2x20 reps
Advanced: Foot elevated hip thrusts 1x5 reps; 2x15 reps
Stance training
Now were ready to apply your strength to stances! These methods will drastically
improve your rooting, balance, and coordination. Also, the deeper you go with each of these
stances, the harder they become, and the more of a deep, isometric stretch you get. This helps
develop tension-flexibility, which is an integral part of the striking oriented arts, especially
kicks!
Even if you are strong at squats, dont be afraid to work on wall sit along with squats to
start getting ready for the isometric work to come. After a tough lower body session, just put
your back to a wall and slide down while bending your knees until your hamstrings are at a 90
degree angle to your feet. Aim to hold this for 20-60 seconds, then take a short rest, and
perform the exercise once more. Build up to at least 2 minutes total time in wall sit.
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This exercise is also useful as a remedial exercise if youre coming off an injury and
your physician has cleared you for training. Just remember to ease into it slowly and practice
safely. Dont let your knees go past your toes during wall sit, or go below a 90 degree bend at
the knees. Take deep breaths, brace your abdomen during the exercise, keep your heels
planted, and your back straight. If any pain develops, immediately stop the exercise.
Stance Training Progression Build up to

Beginner: Wall sit 2 minute hold
Intermediate: Horse stance 10 minute hold
High Intermediate: Lunge / front stance 2 minute hold
Advanced: Tree pose 30 second hold per leg
Advanced: Cossack squat / back stance 2 sets of 10 per leg
Power in techniques
Once you have built up the requisite foundation of strength in stances and movement,
it is time to work on power. To throw powerful strikes and kicks, one must be able to utilize
strength quickly and in a coordinated way. The bodyweight exercises given previously helped
to not only build strength, but coordination. What we need now is to work on acceleration!
Below is a progression of techniques that may be used to build power in kicks. It can be
modified to include roundhouse kicks instead of front kicks. Keep the sets high, but the
repetitions low to moderate. An exception can be made for bunny hops, if you would like to
build endurance. When practicing, remember to block. Blocking involves quickly pushing
off the floor in order to transfer your momentum upwards. Keep your knees pointed forward
when youre in the air, and keep them bent when landing, so that they dont absorb too much
of the shock.
You will be ready to move up to the next exercise in the progression when you are able
to consistently perform a skill with improved power, and little to no technical flaws. You can
gauge power with the height of each jump or hop, or use the Sargent Jump Test, which can be
found online. For the kicking exercises, technical progress involves the improvement of
chambering, snap, balance, and returning to a stable position after each kick. Power is
measured by how quickly you are able to perform the exercise and complete a front kick.
Every instructor teaches front kicks differently, but generally, you want to have a tight
chamber and re-chamber, as well as no wobble as you perform the kick.
Front Kick Power Progression

Beginner: Straight jump
Novice: Bunny hop
Intermediate: Tuck jump
High Intermediate: Front kick from squat
High Intermediate: Front kick from lunge
Advanced: Jumping front kick
Advanced: Lunge to jumping front kick
37
Abdominal training and tension-flexibility

Karate also requires a strong core and the ability to contract your muscles throughout a
range of motion. Midsection holds and leg raises are incredibly helpful in developing
contractile tension in the muscles needed for kicking. I cover progressions for both in my
Calisthenics Progressions article, later in this guide.
The side kick progression trains the sides of the abdomen (obliques) and develops
tension-flexibility in the legs. Before beginning the progression, build up your legs with squats
and your abdominals with midsection holds and/or leg raises. This will give you the holistic
strength needed.
Side Kick Progression Build up to

Side plank 2 minute hold on each side
Side elbow plank 2 minute hold on each side
Side plank hip raises 2 sets of 20 on each side
Side leg raises 2 sets of 20 on each side
Standing side leg raises 2 sets of 10 on each side
Standing side leg hold 10-30 second holds on each leg
Side kick 50 per side
38
Abdominal training basics
I've found that the hardest thing to teach total beginners to calisthenics and those
coming from a sedentary lifestyle is generating and holding tension throughout the entire
midsection. The importance of this cannot be overstated in calisthenics, gymnastics, and
martial arts. The implications for martial arts should be obvious - if you can't maintain
tension in your midsection, how can you safely take a body blow or throw a powerful
blow of your own? In progressive calisthenics, full body tension is an essential aspect of
most skills, and as such, in progression.
I help beginners pattern abdominal and full body tension through two very short
and easy to learn drills. One drill is rolling from a pushup position to a "hollow" leaning
plank, and the other is moving from "six inches" to "supine hollow body hold". Both are
pictured at bottom.
If the student finds the plank too hard to hold for long, I have them regress the
beginning posture to an incline that they can hold with, at most, mild to moderate
discomfort in the muscles for 10 to 15 seconds at a time. Basically, it has to be just hard
enough to hold to be a challenge, without exhausting him or her too quickly; the goal is to
work on the posture, coordination, and technique. Strength gains in total beginners are
largely from neuromuscular gains. This means becoming more efficient at movement and
using your muscles in a more coordinated way as you learn new skills, not just making
your muscles themselves stronger.
Some other invaluable "hollow hold" variations once you are comfortable with the
previous two - hollow hold dead hang (using an overhead bar, pullup bar, or even a
sturdy tree branch), front jump support (as done in gymnastics), inverted front hang,
inverted back hang, Australian hollow hold (so named because you "go down under" the
bar, and it more or less looks like an inverted hollow leaning plank)
I've developed the above approach over time, and is a mixture of my experience in
martial arts, gymnastics, and progressive calisthenics.
39
Methods of progression in calisthenics
Linear progressions - single, double, triple, or multiple progression.
Most beginner trainees will notice some improvements (higher reps, improved form,
what have you) every workout. A double progression consists of only two intensity variables:
first, build up to a target number of reps in an exercise, then move to a harder exercise or
variation of the previous one, and repeat. This is often called milking strength, banking
strength, paying your dues, or building training momentum. The idea is that you will get
as much benefit from an exercise as you can by staying with it long enough to build up to
performing the target number of reps.
A triple or multiple progression consists of having three or more variables. For

instance, after hitting the target number of reps, you could tighten up form (which makes an
exercise harder) or change a hand / foot position such that the exercise becomes harder. Aim
for a target number of reps again, and once you can achieve your goal you will move to the
next exercise. Its best to focus on only a few variables at once, though, to make progress
easier to track.
Stepped and waved progressions; periodization.
Most trainees who have at least an intermediate level of strength are likely to discover
that the law of diminishing returns is kicking in, and overall progress is no longer linear.
Progress will not come every workout for all of their exercises - maybe every other workout or
maybe a little progress every week. This is a stepped progression instead of a linear
progression. Tighten up form a little here, add a rep there - the main thing is to stay with an
exercise but introduce slight changes as needed to keep the training momentum going, even
when progress slows.
There will be times, of course, that athletes getting into the higher end of the
intermediate level of strength and the lower end of the advanced level of strength will start
having trouble adding reps week after week to a moderately intense exercise. This will be the
time to start looking into wave progression or other methods of planning training cycles.
What follows is based on my personal experience with methods of progress. When an

athlete hits a plateau on a difficult exercise, explore a few options to see what will help them
tighten up form, or make the exercise slightly easier so that they can focus on form, reps, or
another variable of the exercise more easily. At the advanced stage of strength, add
specialization exercises to strengthen any areas that need attention, to assist progress in an
exercise or overall training program / progression.
40
A few bullet points to keep in mind.

-There are general guidelines for practicing each type of movement and static hold.
These form guiding principles rather than a dogmatic approach to strength, as it is good to be
open to new ideas and willing to tailor programs to each trainee.
-Due to individual differences in trainees, we should try to get as much experience and
knowledge as we can about the movement chains (pullups, pushups etc.) and static chains
(levers, bridges etc.), intensity variables, and long term progression. This will help gauge an
athletes progress, tweak lesson plans on the fly during a workout, and so forth.
-No matter what strength level an athlete is at, working towards high reps is still one of
the most important ways to develop proficiency and strength in a style of movement.
Repetition builds muscle memory, strength, and endurance. Basically, every exercise should
be treated like a skill.
-Safety is an integral part of all physical activity, and especially when performing
exercises or skills where you leave the ground. As such, safety is a part of the design of
progressive calisthenics movements and program design. Holding full body tension in all
exercises, keeping an eye on form, and performing all repetitions with a slow to moderate
cadence in the beginning stages of training not only help train strength, but also help to build
joint health as well as prevent injury. Athletes should be reminded to not over-train or train to
injury. Not only does venturing into over training do very little good for strength, it can be an
obstacle to building strength, since it often just eats into precious recovery time and can lead
to injury, making recovery take even longer.
-Minimalism is an essential aspect of progressive calisthenics. This is why I did not
bring up any specific equipment or apparatus. All you really need in order to train for high
levels of strength is enough room to spread out your arms, something to hang from, and
knowledge of the principles of progression. Of course, using creativity, one can also use
everyday objects as makeshift equipment. Athletes should keep in mind, though, that safety is
especially important to keep in mind when selecting and using such equipment.
-Strength training provides many benefits to the human body and mind including
joint health, improved metabolism, beating stress, improved power and speed, help regulating
emotions and sleep cycles, etc. - that strength should be the primary goal of exercise and
considered the foundation of all athletic activity. Naturally, this is not the only priority,
especially for athletes (whether competitive or not).
-Brief, intense workouts build strength. The longer a training session is, the more it will
venture into muscular endurance training. In gymnastics, having a high level of muscular
endurance is necessary, but so is building a high level of muscular strength, for reasons
mentioned above.
-The technical guidelines for the progressions fall outside the scope of this article, but
other articles in this guide detail some of these guidelines.
41
Progressive Calisthenics Lifestyle
Below are my thoughts about the variables and lifestyle factors that need to be taken
into account for progressive calisthenics. Strength isn't just made in your workouts; you also
have to include proper recovery and proper nutrition.
1. Leverage increase or decrease
2. Range of motion increase or decrease
3. Positioning hand or foot (such as basketball pushups or putting hands closer together in
pushups or pullups)
4. Unilateral or bilateral (one hand or both, one foot or both)
5. Correct form!!! It is an art. Be creative, but also have the discipline to go with it. Keep the
correct body alignment for the exercise at all times.
6. Other tougheners seek and find! Inter-set rest, volume, frequency, partner resistance,
locked knees while doing calf raises, towel work for pullups, infinite possibilities in hand
balancing arts, as well as the use of equipment in public parks.
7. Set S.M.A.R.T. goals PLAN AHEAD! This also means you should log your workouts.
8. Lifestyle factors nutrition, sleep, emotional health, recovery days, live clean
9. Specializations only after competency in progressions for the basics. Specializations
include neck, forearms, wrists, knuckles, feet and calves, gymnastics holds, odd objects for
more full body strength, etc.
10. Journey, not a destination. LOVE TRAINING! Consistency, motivation, and creativity in
training will fall into place when you relish every rep. Milk each exercise for all of the lessons
it can teach you. Savor the gains and let nature take its course.
Summary, and the name of the game PROGRESSION! Burn that sole word into your mind
and keep it there.
We all have hard days but take time to improve the moment! No matter what, keep
moving forward as best you can, no matter what life throws at you. When you go to train,
leave your problems at the door and get the work done. Dont worry, your problems will still
be there to keep you company when you get back. But you can get stronger RIGHT NOW.
Mentally and emotionally, as well as physically.
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Ultimate Leg Training
Make sure you have a safe, clear practice area that is at least several feet in length,
although at least 40 feet is preferable. Warm up and stretch for at least 10 minutes before any
leg training session. Also, do not attempt unless you are already in good physical condition
and want to improve your leg strength, stamina, and tone.
The exercises listed are functional exercises that do not require equipment. These
exercises build explosive power and stamina in the legs, as well as help drill qualities needed
for good footwork in martial arts. Of course, most or all of these exercises should also benefit
most athletes. Give your legs at least least one day between workouts to recover. Also
remember to not sacrifice proper form to complete the exercises more quickly or easily.
Squats
Start with performing normal squats continuously for one 2 minute round. The goal is
to be able to perform squats continuously for three 3 minute rounds, with one minute rest
after each round. An alternative to using rounds is to build up to doing 3 sets of 100 squats for
each day you work out. Do not sacrifice proper form to complete squats more quickly / easily -
you want to feel the burn! For added difficulty, do at least one set of 10 one legged squats, per
leg.
Horse stance training

The first goal is to hold the stance with proper form for 10 minutes. Once this is
achieved, practice sitting in a very wide and deep horse stance (you should be able to balance
cups of water on your knees in this stance). Perform at least one set of 10 calf raises in this
stance. For added difficulty, add a pair of hand weights to the stance.
Duck walks
Completely bend at the knees while keeping the back straight, and the hands up. Step
one foot in front of the other without coming up at all. Move swiftly without dragging the feet,
or losing balance. The first goal I recommend for this exercise is to be able to duck walk for 3
or 4 minutes at once. A sidewalk may be used for this exercise, but high quality, comfortable
running shoes are highly recommended.
High Difficulty
Once you are proficient at duck walks, try the following - which should not be done
more than 3 times a week. Perform duck walks until failure - again, preferably at least 3 to 4
minutes. Rest for at least 1 or 2 minutes. Perform duck walks until failure again. The first goal
is a 20 minute session (with rests included). A very high goal is to duck walk half a mile. For
additional difficulty, add a weight vest.
43
Odd Object Training
Odd object training generally - involves exercise using heavy 'found objects' or
implements that you can modify for strength training. Many odd objects such as Atlas stones
have been traditionally used as part of strongman training. This type of exercise is nothing
new, but it has been coming back into favor recently. An odd object is a non-rigid implement
with a center of mass that is not fixed. In conventional strength training, the pattern of
movement is fixed, whereas the load given by odd objects will cause adjustments during the
movement. Some label this style of training 'real world training', and odd objects certainly
have benefits, including versatility, portability, and simplicity. The only limit is your own
creativity, as well!
Odd object training used to be done because there were no other options people
either had no access to special equipment, or it simply had not been invented yet. Many old
school strongmen also became very well known for using rather heavy odd or awkward
objects. Such objects include kegs, anvils, Atlas stones, medicine balls, and sandbags. In this
modern era, with all of the scientifically designed equipment and training routines that we can
get access to, we can still benefit from odd object training. An increasingly popular philosophy
of training Dinosaur Training promotes returning to the exercises and training of
strongmen.
I have personally found that working with odd objects and the exercises I have
discovered for them have helped with coordination, wrist and forearm strength, and more. I
ended up getting into this kind of training as a result of reading about the old school
strongmen in the Convict Conditioning books written by Paul 'Coach' Wade, as well as reading
about the ancient training methods of Okinawan karate in the book 'The Art of Hojo Undo:
Power Training for Traditional Karate' by Michael Clarke. The book Overcoming Gravity
written by Steven Low - focuses on basic gymnastics progressions for building strength. Many
old school strongmen were capable of great feats of not only strength, but skill and balance.
Let's remember that it takes strength to hold many of the positions in gymnastics. As such, I
recommend these books very highly. Like with odd object training, the types of training these
books describe help a lot with neuromuscular strength and efficiency, musculoskeletal
strength, coordination, and more.
On the next page, I recommend some odd objects and other implements that I prefer to
use, as well as alternative methodologies. I realize that this is far from a comprehensive
treatment on the subject. As such, I do list my primary references at the end of the document
and highly recommend that you visit them for plenty more exercises and ideas on
constructing your own routines.
44
Equipment List
Old car tires

Have a partner hold the tire so that you can practice body blows on it. Make sure to
wear MMA or boxing gloves (or similar hand protection). You can also practice front kicks and
roundhouse kicks. You can also modify a martial arts striking dummy or makiwara board by
adding a car tire to it. 'The Art of Hojo Undo' illustrates a few ideas. Alternative idea if you
can acquire a used truck / tractor tire and a sledgehammer, there are many drills you can use.
Cinder blocks
Curls, presses, plank variations, wide squats, calf raises, lunges, shrugs, single arm
rows, swings, farmer's walk, step-ups, and more! For squats, you can also practice assisted
one leg squats step 9 in the squat progression of Convict Conditioning. Instead of using a
basketball or similar object, you will use the cinder block for support as you squat down and
'find' the block with your hand. For calf raises, you can practice them standing on the cinder
block. You will stand with on the balls of the feet on the edge of the block and lower your heels
slowly, with control. Make sure you have a sturdy chair or other piece of furniture, a training
partner, or a wall nearby to maintain a safe level of balance.
Where to find used tires and cinder blocks?

Many times, auto repair shops will have plenty of old tires lying around they are happy
to get rid of. If you're looking for cinder blocks, try the Freecycle Network -
http://www.freecycle.org/ - or ask friends or local businesses. Abandoned buildings will often
have old materials lying around, but investigating such buildings can involve legal and safety
issues, so exercise discretion.
Rice Bucket
There are wrist strengthening exercises that you can work using a bucket full of rice.
Such exercises are common in baseball and physical therapy.
Rope Climbing and Towels for Hang Grip Work

These make great additions to any grip or pullup training. Rope climbing is common in
military style workouts. Like many odd object training methods, rope climbing and towel
hangs build strength in the hands, wrists, forearms, tendons, and ligaments. Overcoming
Gravity, a book I recommended earlier, recommends the use of a towel in its one arm pullup
training progression. Also, the second Convict Conditioning book has a progression for hang
grip work that includes the use of towels. The two progressions supplement one another very
well.
45
Sandbag training
I have written a full article on sandbag training, which is also included in this guide.
Some other ideas for strength training without special equipment

Car pushing, chopping wood, using monkey bars or rafters for pullups and various
gymnastics exercises, using chairs or picnic tables for 'chair dips' and decline pushups.
The Strongman (strength athlete) entry on Wikipedia lists various odd objects and
more in the Events section - http://en.wikipedia.org/wiki/Strongman_(strength_athlete)
Hojo Undo / martial arts tools

View my article on the subject later in the guide.
My Primary References for this Article

http://en.wikipedia.org/wiki/Dinosaur_Training
www.dieselcrew.com/how-to-odd-object-training
www.artofmanliness.com/2010/03/18/odd-object-training-basics/
Also be sure to check out this page to look at training equipment that you can order -
http://atomicathletic.com/store/
46
Old Time Strongmen Training and Resources
The old time strongmen from the 1800s and early 1900s were known for many
legendary feats of strength. Many of these feats have not been replicated since! They used
many kinds of training that are not commonly known, much less used, in "modern" gyms.
Odd object training (such as anvils, sledgehammers, sandbags), progressive calisthenics, and
various types of strongman training are coming back into fashion, however. The old time
strongmen tended to not let any part of the body slip behind in strength, either - they trained
the neck, forearms, calves, every muscle of the body. The benefits of this kind of training
include coordination and agility, "all over strength" - power from head to toe, achieving a well
balanced physique and a healthy body, building up insane grip strength and bulletproof joints,
and well - learning how to do some awesome strength feats!
Some of the types of training that strongmen took up included kettlebell work,
sprinting and overall endurance training, the art of hand balancing and other gymnastics style
training, lifting barrels, kegs, and sandbags; there were even mental training methods used.
Compound lifts such as deadlifts, presses, snatches and other such "big movements", many of
which are still used today, were also trained. The old time strongmen were indeed into many
different types of training that would benefit them in some way. Of course, they also
understood the importance of recovery and proper nutrition. They also understood that you
don't necessarily have to go through super long, protracted workouts every single day to
become insanely strong, or machines, or a gym. The most important things are to understand
proper exercise techniques to work each part of the body, how to work at enough intensity to
force the body to adapt, with enough frequency to produce lasting gains.
Of course, dedication to the training and a long term outlook are also among the most
important factors. Never rush your training - milk each exercise for all the strength gains you
can possibly get out of it before moving up in intensity or load. As you progress in your
training, whatever type of training you are into, remember to plan ahead. The more advanced
you become, the more important it is to adjust frequency (how often you train, or how often
you perform particular workouts), volume, exercise selection, intensity, and other factors.
Here is a list of the many types of strength feats strongmen were known for, and
fortunately the knowledge of training methods for these is still around. The below webpage
links out to articles that describe these feats. YouTube videos, as well as books and DVDs are
available through this page.
Feats of strength -
http://legendarystrength.com/feats-of-strength/
47
Resource List
I own an official print edition of Hand-Balancing for Muscular Development by Bill

Hinbern, and I highly recommend it. Head over to his website and visit the Products section,
where you will find the book for sale as well as many other valuable courses -
http://superstrengthtraining.com/
Some other very useful links -

http://www.sandowplus.co.uk/
http://www.oldtimestrongman.com/
http://legendarystrength.com/?s=strongman
http://www.functionalhandstrength.com/
Be sure to also check out the Odd Object Training YouTube playlist I compiled. Visit my
channel to view this playlist and many others -
Dinosaur Training - Lost Secrets of Strength and Development:

http://www.brookskubik.com/
"MASTER THE TRAINING SECRETS OF THE STRONGEST MEN WHO EVER LIVED - AND
BUILD MORE STRENGTH, POWER AND MUSCLE THAN EVER BEFORE!"
48
Sandbag training for real world strength
Sandbag training is incredible for building real world strength, and is also relatively
inexpensive. Sandbags usually cost a few dollars each at a hardware store. Sandbags can
normally be purchased at a hardware store for a few dollars each, and commonly weigh 40 to
45 pounds. Military surplus duffel bags also tend to be inexpensive, especially compared to
the overpriced bags sold by equipment manufacturers. They are also quite common, both at
army surplus stores and online. Also, there are some retailers that sell military style duffel
bags online. I highly recommend purchasing duffels from Rothco, an Amazon seller, as their
bags are heavy duty, and the price range is reasonable.
You can perform almost any type of lift with sandbags. Also, because the sand shifts
around, it forces you to stabilize the bags, giving you a harder workout. Sandbag training is
very useful for firefighters and combat athletes, such as cage fighters and wrestlers.
So, why waste your cash on a gym membership, or on "traditional" weights and
machines, which can cost a fortune? Also, machines guide you through the motions and do
not build massive strength that requires muscular synergy and coordination. The body was
built to work holistically - train it that way! Sandbag training builds the kind of "uncivilized"
brute strength needed to move real world objects - not just in the bigger muscles, but even the
stabilizers and hands. Many trainees in gyms focus on only the beach muscles - biceps,
triceps, pecs - but sandbag training builds all over strength and muscular balance, so needed
for muscular health.
Pour two sandbags into a duffel and try a few lifts - fireman's carry, clean and press,
curls, squats, swings. Pour one sandbag each in a pair of sturdy backpacks and hold them
anyway you like while walking. Build up to walking a quarter mile with them. It works the
legs, back, and especially the arms. Eventually try bear hugging a duffel bag with two
sandbags in it while walking. Build up to 3, 4, or even 5 sandbags in your duffel. If you are
experienced in progressive calisthenics or gymnastics, try wearing a sandbag while
performing chin ups, dips, and other exercises. This is one of many methods that can help you
progress towards much harder movements such as one arm chinups.
I have designed a series of sandbag + bodyweight training workouts, which are given in
the Calisthenics Programs article later in this guide.
Last, but not least, read "Dinosaur Training" by Brooks Kubik, as well as articles on
awkward object lifting (which I will link below), for many more ideas.
http://www.dieselcrew.com/how-to-odd-object-training
http://zacheven-esh.com/real-world-strength/
http://www.brookskubik.com
I have a Sandbag Training YouTube playlist. Visit my channel to view this playlist and
many others -
49
Caveman Conditioning: Uncivilized, Minimalist Training Methods
Caveman conditioning revolves around rather uncivilized and minimalist, but very
rewarding, strength training methods out in nature, whether it be the woods, the mountains,
wherever. Why bother with a gym or expensive equipment when you can get your strength
training for little to no money? Even if the closest thing to nature you have available to you is
a public park, you can still get a free but difficult workout by trying some of the ideas from
caveman conditioning! No matter where you go, you just need some creativity and
knowledge of proper exercise technique.
Please note this article is not related in any way to the Caveman Conditioning of
Bodyforce. This is my own take on primitive training methods, and no copyright
infringement is intended in any way. Check out Bodyforces awesome Caveman Conditioning
page by visiting the blog below and clicking on Caveman Conditioning -
http://stuartdorrill.wordpress.com/
Precautions
Dress for safety and for the weather. Always have permission to use the land. (Unless
you, a close friend, or a family member owns it in which case, knock yourself out. If you get
yourself in trouble though, I told you so.) Take all proper precautions before you go into the
woods, including hydration, sunblock, any needed equipment, hiking shoes, thick socks, and
bug repellent spray.
Caveman Conditioning Strength Training Methods

Drag away dead trees by hand. Chop down a tree for firewood. Shovel some dirt. Youd
be surprised how great these are for training both strength AND endurance, until youve done
one of them steadily for an hour. Especially in hot weather.
You can use a relatively low but very sturdy tree branch for pullups, leg raises, various
gymnastics exercises, and so forth. You could also perform a burpee, jump up to the branch
explosively, do a pullup, drop, and repeat, for a full set.
Run through and navigate the natural obstacle course that the woods provide this
includes jumping ditches. Climb trees for grip work and overall agility. Hang a rope from a
tree and learn some rope climbing exercises to train your grip and overall body strength even
more. Ropes are also useful in pullup variations and mud run style obstacles. Look into army
training and drills for ideas. Look online for the Army Field Manual 21-20 and read it
thoroughly.
Clear any straw and or leaves in a particularly shady and grassy area that could be used
for various calisthenics just remember to wear long shirts and pants for this. Also make sure
that if youre going to use the area and regularly, spray it for ticks using Permethrin or another
recommended pesticide. Anyway, some excellent calisthenics in such an area include using a
tree for support when practicing gymnastics backbends or various handstand exercises. You
could also wrap a length of heavy rope around a tree to use for striking practice. Just make
50
sure you get instruction from a qualified martial arts instructor before trying this and wear
hand protection, such as wrist wraps.
I recommend using rice bucket exercises to strengthen your wrists, and using other
such exercises to toughen the hands.
Sprint through an abandoned field but make absolutely sure you clear a straight path
of anything that you could trip over or that could pierce shoes or skin, as well as wear
sweatpants and running shoes with excellent heel support. If the woods are in a particularly
hilly area, you can go for hill sprints, which are great for explosiveness!
Repurpose materials from abandoned properties out in the woods. This includes using
cinder blocks for biceps curls and other lifts. You could also use any old beams, chairs, heavy
duty rope, and bricks that are available. Old beams or planks of wood could be laid across a
ditch, or used as a calf raise step (put it next to a tree or wall that you can use to assist in
balance). Bricks can be used in some hand balancing exercises, and as support in one leg
squats. Old chairs can be used for an incredible variety of calisthenics. These include decline
pushups, chair dips, gymnastics L-sits, uneven or lever pushups (as they are called in the
first Convict Conditioning book, but using a chair instead of a basketball), and so forth. You
could push your car down a path through the woods, along a mountain path that is not highly
trafficked, and so forth. It is amazing for both cardio and giving you a whole body workout!
I have put together two videos about training with repurposed materials. Head to my
YouTube channel, and click on playlists, where you will find my Poor Mans Strength
Training playlist
I have also designed a few training programs for bodyweight exercises and found
objects, which are included in the article Calisthenics Training Programs.
51
Street Workouts - minimalist training, anywhere!
My references for this article:

On Street Workout by Danny Kavadlo -
http://pccblog.dragondoor.com/on-street-workout/
Street workout Wikipedia article - http://en.wikipedia.org/wiki/Street_workout
Recommended pages:
World Street Workout - https://www.facebook.com/WSWCF/
Routines by StreetBarz - http://streetbarz.com/routines/
A street workout involves practicing minimalist calisthenics and athletics in outdoor

parks and public facilities. Street workouts can be very difficult and effective, without
requiring a single cent your body is the only machine you need! Not only can it be healthy
and beneficial, it can also be done almost anywhere with some creativity and knowledge of the
principles of progression.
The modern fitness industry preaches isolated movements, useless gadgets, and
expensive machines, and ineffective training methodologies. Dont fall into this trap! One does
not have to spend a cent on gadgets, machines, overpriced supplements, or gym
memberships. Also, instead of isolating muscles, such as leg extensions, learn to use them
together with compound movements that use the body as a cohesive unit, which is how it was
designed to work. By recruiting more muscles, you build greater overall strength and improve
neuromuscular efficiency, which is essential to athletics. Strength is a skill just look at
gymnasts!
The artistry and freedom of personal expression in street workouts is another great,
and very satisfying, benefit. Its gratifying and impressive to be able to pull off a human flag,
gymnastics style pullover, or other high skill / high strength moves almost anywhere! Street
workouts, while often very difficult and rewarding, are also a lot of fun! Whats better than
going outside and having a sense of play about your workout? Lastly, there is also a great
sense of community and kinship amongst street workout enthusiasts. Its amazing and
rewarding to be able to share the adventure and creativity with your bar brothers and
sisters!
There is an endless variety of exercises one can practice in a street workout. It is only
limited by your imagination, knowledge of progression, and where you find yourself. There is
a lot in common with progressive calisthenics many different dynamic movements (pullups,
dips, squats, etc.) and static holds (levers, bridges, etc.) are practiced.
YouTube Playlists
I have curated a collection of strength training playlists on YouTube. There are tutorials
and progressions for bodyweight exercises, progressions, and more. Visit my channel -
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Exercises
Calisthenics
Pulling exercises and other uses for bars
Hand rails, monkey bars, jungle gyms, parallel bars, and even overhead bars in batting
cages can be used for many, many exercises. These include grip training, various types of
pullups, pullovers, rollovers, dips on parallel bars or a horizontal bar, front lever and back
lever variations, variations of hanging leg raises, and other types of ab work.
Hand rails are great for horizontal pullups, aka Australian pullups, inverted rows, and
bodyweight rows. Hang grip holds can be practiced from any bar that you do pullups on.
Monkey bars are amazing for building a powerful, explosive grip as well as athletic skills,
especially for events like the Spartan Race. Check out the below video for some great
progressions. If you dont have a ball like the one in the video, you can practice hanging leg
raise variations instead to strengthen the lateral chain.
Monkey bar work

Leg raise variations, including rollovers and skin the cat (a variation of back lever)
Muscle ups
Pullup variations
I have also written up a quick start guide to minimalist calisthenics style grip training,
which is located in the quick start guide section of this book.
Check out the group Barstarzz for inspiration on bar exercises.

https://www.youtube.com/user/OfficialBarstarzz
Various flags clutch flag, human flag, dragon flag
Clutch flags and human flags can be practiced anywhere you can find a sturdy
horizontal base that you can wrap your arms or hands around, such as light poles, smaller
trees, playground equipment, and so forth. Dragon flags can be practiced anywhere you can
find a bench. Flags are amazing for building overall body strength, especially in the lateral
chain, shoulders, arms, and abs.
Pushing exercises
Dips, pushups, handstand pushups
Dips can be practiced on parallel bars, between two sturdy objects such as park tables
or chairs, or using a single chair or table. There is a seemingly infinite number of pushup
variations. Some of my favorites are deep pushups, decline pushups, weighted pushups, one
arm pushups, and partner resisted pushups. A variation of decline pushups is called Marion
pushups, where you get into a pushup position with your feet against a wall. To make the
exercise harder, move your feet a little further up the wall.
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Once you have built up strength in pushups, start exploring ways to move to unilateral
work (one arm pushups) and/or planches.
Work up to HSPUs (handstand pushups) by putting time into pushups and basic hand
balancing skills. Here is an example progression.
Close / diamond pushups build up to 2 sets of 15-20 or 3 sets of 8-12

Frog stand build up to 30 seconds
Tripod build up to 30 seconds
Headstand against wall build up to a minute
Pike handstand build up to a minute
Pike handstand with feet elevated build up to two minutes
Handstand against wall build up to two minutes
One-half pike handstand pushups build up to 2 sets of 15-20 or 3 sets of 8-12
Pike handstand pushups same
Pike handstand pushups with feet elevated build up to 2 sets of 12-15 or 3 sets of 8-12
One-half handstand pushups against wall same as above
Perform HSPUs against the wall at first or with a spotter. Do them with hands at
shoulder width until you build up to at least 2 sets of 12 -15 or 3 sets of 8-12.
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Hand balancing
Short list of ideas for hand balancing -

Frog stand, headstand, handstand, handstand to bridge, wall walking to handstand, L-
sit
Elbow levers -
You hold yourself parallel to the ground in elbow levers. Unlike the planche, though,
you use your elbows as support points for your body, making it much easier then the planche.
Any sturdy horizontal base or even hand rails or other bars can be used for practicing
exercises in an elbow lever progression. There isnt a direct carryover of strength between the
elbow lever and planche, but practicing elbow levers does help a lot with improving balance
for planches. Elbow levers could also be used to help learn how to hold tension for flags.
Planches -
These require a great deal of upper body strength and balance. The idea is that you try
to hold your body parallel to the ground. You can use parallettes, parallel bars, any sturdy
horizontal base, hand rails, or even the ground!
Straight arm handstand presses and pseudo planche pushups are two exercises that are
useful in building strength for the planche.
There are many fun and impressive gymnastics skills beyond these, but they fall outside
the scope of this article. Check out the great YouTube channel below for ways to train, and
inspiration -
https://www.youtube.com/user/SevenGymnasticsGirls
The Naka Athletics YouTube channel also has a lot of amazing videos. They are
dedicated to all action sports athletes across all skill levelsfrom professional athletes to
beginners trying to learn a new sport. Visit their channel for a lot of great tutorials on skills,
strength training, how to coach, and more!
https://www.youtube.com/user/nakaathletics
The book Overcoming Gravity includes many more skills and progressions for
gymnastics style hand balancing! The book is available for sale at -
I have also included a hand balancing guide in the quick start guide section of the
book.
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Ab work
L-sits, levers, leg raises (flat or hanging leg raises, knee tucks, partner resisted etc)
Leg work
Squats, lunges, plyometrics, sprints, hill sprints, car or truck pushing, partner resisted
exercises, park bench exercises, tire training, etc.
Bridging
Bridge curls, partner assistance, weighted bridges

Backbends, wall bridges, back walkover have at least one spotter
This isnt a comprehensive list of minimalist calisthenics, but hopefully it gives you a lot
of great ideas! Keep it progressive, safe, and fun!
Progressions
The Convict Conditioning books authored by Paul Wade have great body weight
only progressions, detailed explanations, plenty of pictures, and workout routines. The old
school Convict Conditioning approach and Al Kavadlos new school approach are what the
PCC curriculum is based on.
Franceso Vaccaro has created playlists for the Big 6 Convict Conditioning playlists.
View them for free at the page below -
https://www.youtube.com/user/dragonflowyoga/playlists
I also teach my own calisthenics progressions, which are are listed in their own article
later in this guide.
Athletics, lifting, and more

Sprints, hill sprints, sports / agility drills, partner work (wrestling style pummeling,
partner assisted or resisted exercises, etc.)
Found object / odd object lifting park bench exercises, car or truck pushing, tire
training, hammer training, stone training, etc.
Zach Even Esh, founder of Underground Strength, teaches various odd object lifts,
strongman lifts, and exercises that can be done outdoors. His book, linked below, has some
tough beginner, intermediate, and advanced workout routines, as well as pictures and
explanations.
http://www.dragondoor.com/eb76/
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Parkour
Parkour is a holistic discipline that inspired freerunning. Parkour can be practiced

anywhere, but usually in urban areas, and essentially treats the training area as an obstacle
course. The goal is to go from point a to point b in as efficient manner as possible. It requires
all around strength, agility, technique, and explosiveness. Fortunately, there are plenty of
great training drills as well as facilities that one can visit to receive competent instruction in
this art.
Reference: Wikipedia page - http://en.wikipedia.org/wiki/Parkour
Check out Urban Evolutions YouTube channel for some amazing videos about Parkour.
I trained at their Alexandria, VA location back in July, 2014, when the PCC workshop
(progressive calisthenics certification) was held there. The facility is simply amazing, with
more variety in their equipment than Ive ever seen! Of course, most of it closely resembled
urban environments. The instructors are also compassionate, friendly, and very
knowledgeable.
https://www.youtube.com/user/urbanevo/videos
Where do I start?
The first thing to do is set training goals. Do some research on the listed progressions
and select at least one goal each for pushing, pulling, legs, abs, and statics. Make sure that you
are consistent with your workouts, and that you have balance at least one pushing exercise
and at least one pulling exercise, for instance. Beginners should keep workouts simple, and
train 1 or 2 times per week until endurance has improved. Full body workouts are
recommended. Find a competent instructor, personal trainer, or coach with experience in
calisthenics and/or gymnastics.
For a list of goals that one can train for, visit the site below and click Skill Guidelines
for Building Strong, Useful, Adaptable Athletes -
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Street Workout Routines
There is a potentially unlimited number of workouts you can put together, from
beginner to advanced. Here are just a few ideas to get you started. Take a short rest between
sets (1 to 2 minutes, or 2 to 3 minutes, depending on goals).
Park Bench Workouts pushing / abdominals

Beginner:
Incline pushups (hands on bench) 2 to 3 sets of 12-20
Flat knee raises or flat bent leg raises 2 to 3 sets of 8-12
Straight / chair dips 2 to 3 sets of 6-10
Leaning pseudo planche (on floor or ground) 2 to 3 sets of 20-30 seconds
Intermediate:
Pushups (on floor or ground) 2 to 3 sets of 8-12
Flat straight leg raises 2 to 3 sets of 8-12
Parallel dips between two benches 2 to 3 sets of 6-10
Leaning pseudo planche (feet up on bench) 2 to 3 sets of 20-30 seconds
Tiger bend pushups 2 to 3 sets of 8-12
Advanced:
Jowett pushups 2 to 3 sets of 6-10
Flat straight leg raises 2 to 3 sets of 8-12
Parallel dips between two benches 2 to 3 sets of 6-10
Raised tuck planche (between two benches) - 2 to 3 sets of 6-10 seconds
Bodyweight triceps extensions 2 to 3 sets of 8-12
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Hojo Undo - Supplementary training exercises for karate
"Hojo Undo", or "supplementary exercises", is a Japanese term that refers to training

methods commonly used in traditional Okinawan karate. The exercises were designed to be
very specific to karate training and helped develop breathing, posture, coordination,
functional ambidextrous strength, and conditioning. The tools have traditionally been simple
and improvised with some creativity and materials that are affordable or readily found for free
- mostly wood, rope, straw, and stone.
If you want more ideas on the old school Hojo Undo methods, including how to
construct your own equipment, view my Hojo Undo playlist on YouTube. Also, the videos
mentioned in this article are included on my Karate Training playlist. My YouTube channel -
https://www.youtube.com/bodyweightbiz/
Now, I will list and shortly describe the Hojo Undo implements that I have personally
taught and worked with.
"Chi ishi" - weighted levers; aka "strength stones"
"Makiage kigu" - wrist rollers, normally a weight hung from a wooden handle via rope,
and used to develop the wrists and forearms.
Tan it is like a modern barbell, and made from a wood post that has concrete
weights on each end. I used a steel barbell for the exercises recommended in 'The Art of Hojo
Undo.' It is also a good idea to train bojutsu (staff technique) movements with a barbell that is
light enough for you to use.
Impact Tools of Hojo Undo that I personally use.
Jari Bako - A bowl or bucket filled with sand, smooth stones, marbles, or even rice or
beans. It is used by striking your fingers into it, in order to condition your fingers and
fingertips.
"Makiwara" - Padded striking post. Traditionally, rope is used to bind a pad of rice
straw to the top to create a striking surface. (Maki = roll; Wara = straw.) Other materials such
as duct tape are suitable, however. Other traditional types of makiwara include age-makiwara
(hanging), ude-makiwara (round on all sides), tou-makiwara (bamboo stalks or cane). The
smaller and more commonly seen makiwara boards are usually made of a pad that is covered
with canvas and fixed to a board, then mounted to a wall. There are some variations, such as
clapper and portable makiwara.
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In my video Poor Mans Strength Training Hojo Undo Lifting Tools, I demonstrate
some Hojo Undo exercises. In order of appearance, the objects and tools I use are bricks, an
old gear on an axle, and two chi ishi (strength stones). We made the chi ishi from
materials we had in the tool shed. Both use a grind stone as the weight. A pool stick was used
for one chi ishi and an axe handle was used for another. The wrist rollers were made from
dowel rods, electrical wire, old vacuum cleaner cords, and rubber tarp straps with S hooks.
Instead of wires or cords, you could use rope. For weight, you can use weight plates (start with
3 to 5 pounds if youre a beginner), or a milk or juice jug at least partially filled with water.
Make sure you wash the jug well before use. You could also pour some gravel or sand into the
jug.
Hojo Undo also includes the use of bag work. Old car tires may be taped together
(gorilla tape is recommended) and used as a replacement for a heavy bag. Auto repair shops
usually give car tires away for free if you ask nicely since they normally have to pay for the
tires be hauled off. We have put together two tire setups for kicking, and for weather
protection, we use tarp secured with bungee cords. Instead of bungee cords, you can use
rubber tarp straps with S hooks.
We also constructed a wall mounted car tire makiwara board. A description of the
project, along with pictures of it, starts on the next page. I have recorded videos of uses of the
car tire setup and the makiwara board.
It didn't cost us a cent to put these together, except for the weight plates I use with the
wrist rollers, and the gorilla tape. The rest of the materials we already had, except for the car
tires, which I obtained from auto repair shops.
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Hojo Undo project - wall mounted car tire makiwara board
This project is fairly simple and straightforward. The design is sturdy and resistant to
water damage, as well as very cost effective, as the materials can often be found at thrift shops
and home improvement stores. The tire provides a bit of "give", allowing the user to deliver
powerful blows without risk of injury to joints (as long as proper technique and caution are
used). Auto repair shops will usually give you old car tires for free if you ask nicely, since they
will often be throwing out old tires on a regular basis.
There are various types of makiwara that have historically been used in various karate
styles. Makiwara are Okinawan in origin and traditionally consisted of a wooden board or pole
padded with rice straw tied on with rope. Foam is an excellent alternative form of padding.
Duct tape, leather, and canvas work quite well as coverings, and are quite durable. The
makiwara can be free standing (via a pole placed in the ground or attached to something
heavy) or mounted to a wall. The primary purposes of the makiwara are to condition one's
striking tools and "kime", which in the context of karate, means focus of technique.
If you use canvas, make sure you have enough to fold around the foam and around to
the back of the board a few inches so that it can be stapled on.
Our materials and tools:

3 feet of plyboard cut into two pieces with power saw
Pieces of foam from old flotation devices, trimmed down to fit the board (to provide cushion)
Elmer's Glue and Shoe Goo to keep the foam in place and protect the board from
water damage. Shoe Goo is sturdy enough to take a lot of beating.
Heavy weights to help flatten out the foam
Painting canvas wrapped around the wood and attached via staples to provide a striking
surface
Old car tire to mount the finished board on via screws
Wall to mount the tire on, using old wiring and screws
If you want more ideas on the old school Hojo Undo methods, including how to
construct your own equipment, view my Hojo Undo playlist on YouTube. Also, the videos
mentioned in this article are included on my Karate Training playlist. My YouTube channel -
Pictures of the project start on next page
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Poor man's strength training - using repurposed materials
Use creativity, determination, and repurposed materials to construct your own DIY
strength training area! There is a surprising variety of equipment that can be put together on a
shoestring or non-budget. There are endless exercises you can do, as well, as long as you know
at least a few progressions and have gathered enough materials. If you want to ask around
about free stuff to repurpose, try searching for local groups on www.freecycle.org and for free
stuff on Facebook. Dumpster diving is another option, but check local dumpster diving laws,
and obey all no trespassing signs! Visit this site for more information -
http://trashwiki.org/en/Dumpster_diver
Ive put together two videos in which I demonstrate calisthenics, odd object training,
and Hojo Undo exercises using improvised equipment. I will detail the objects and materials
used so that you will have some ideas on how to develop your own. This article and the videos
are especially for those who are on a tight budget, looking to save on equipment without
skimping on quality or usefulness, or interested in going "off grid" with their training (no
gym / health club memberships or being in the public view, etc). I admit that my treatment of
the subject is by no means comprehensive. For a more thorough treatment, review other
articles in this guide, especially Caveman Conditioning.
To watch my videos, head to my YouTube channel, and click on playlists, where you
will find my Poor Mans Strength Training playlist
"Hojo Undo", or "supplementary exercises", is a Japanese term that refers to training

methods commonly used in traditional Okinawan karate. Hojo Undo lifting tools include chi
ishi (strength stones), makiage kigu (simple wrist roller), and tan (about the same as a
modern barbell). An odd object is a non-rigid implement with a center of mass that is not
fixed. In conventional strength training, the pattern of movement is fixed, whereas the load
given by odd objects will cause adjustments during the movement.
In the first video, I demonstrate some calisthenics, car tire exercises, and cinder block
dragging. The pullup bar was donated to me. A PVC pipe or aluminum bar could be used
instead. We used old foam, carabiners, hooks and duct tape to set it up. The chairs were
thrown out by a funeral home. A broom stick was used for the horizontal pullups, but a dowel
rod would also work. The car tire was given to me for free by an auto repair shop. Most shops
will just give you tires if you ask, since they usually have to pay to have them hauled off. We
had a sledgehammer in our tool shed at home.
I found the cinder blocks and bricks lying around the neighborhood. Renovated and
abandoned buildings are often littered with these. Make sure you have permission from the
property owners to repurpose any materials you would like to use, or that no one is going to
care.
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The spring with handles used to drag the cinder blocks is called a power twister, which
I had already. A wooden dowel rod or broom stick with a bicycle handle on each end would
work just as well as the power twister. The cinder blocks are tied to an old pipe, and the pipe is
tied to the power twister. We used wire from non-functional vacuum cleaners left on the side
of the road, and duct tape. Basically any kind of wire is good, but of course, thicker is better
for use with heavy loads (especially rubber coated wire). We have found that vacuum cleaner
wire works the best, so far, but it would be an interesting to experiment more with other kinds
of wire. The total estimated poundage of the setup is 240. If you want to put together your
own setup like this, use wire cutters to snip the required lengths, and duct tape tightly around
the knots.
In the second video, I demonstrate some Hojo Undo exercises. In order of

appearance, the objects and tools I use are bricks, an old gear on an axle, and two chi ishi
(strength stones). We made the chi ishi from materials we had in the tool shed. Both use a
grind stone as the weight. A pool stick was used for one chi ishi and an axe handle was used
for another. The wrist rollers were made from dowel rods, electrical wire, old vacuum cleaner
cords, and rubber tarp straps with S hooks. Instead of wires or cords, you could use rope. For
weight, you can use weight plates (start with 3 to 5 pounds if youre a beginner), or a milk or
juice jug at least partially filled with water. Make sure you wash the jug well before use. You
could also pour some gravel or sand into the jug.
It didn't cost me a cent to put all of it together, except for the power twister, which I
paid about $20 for, and the weight plates I use with the wrist rollers.
I have plenty of video playlists on DIY training equipment, training with repurposed
materials, and more on my YouTube channel
I have also designed a few Poor Mans Strength Training programs for bodyweight
exercises and found objects, which are included in the article Calisthenics Training
Programs.
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Calisthenics Program Design for Beginners

If youre a rank beginner to the fitness world, coming back to it, or just coming back
from an injury, I recommend starting slow and working on a handful of simple holds and
moves at first. The exercises I list below are all compound movements but they each each
emphasize certain muscle groups. Below are some simple compound moves that you can start
with. By no means do you have to stick to only these exercises, especially if youre already into
Yoga, gymnastics, or similar. Also, once you get used to these exercises, you can add at least
one new training progression and/or a new training day each week. The idea behind this
article isnt to get new trainees stuck in a box but to share some basics that each train
multiple muscle groups, are easy to learn, and can help you put together full body workouts.
I have included other articles in this guide with more information about setting training
goals and designing your own workouts.
Exercises
Holds:
Bridges
Planks
Midsection holds
Shoulder holds such as downward facing dog, headstand, frog stand
Bottom of a deep squat
Moves:
Squats
Wall pushups, chair pushups
Sit in a chair and perform knee tucks
Or lie on your back for knee raises, or leg raises
Let Me Ins
Gradually build your range of motion and your reps. You can split the exercises across
different days depending on your goals and current level of stamina. I recommend starting
each workout with a few minutes of cardio. Getting your heart rate up and a light bit of sweat
is the goal. Then do some light stretching for the body parts you will train that day and joint
circling for anything that feels stiff. Thirdly, practice at least two or three holds with an eye on
form. Your moves should be done for 2 or 3 short sets each at first, and you'll gradually build
reps.
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Remember to balance the workout. For instance, work pushing muscles, then work
pulling muscles, repeat, or do an explosive exercise then a deep stretch hold, for example. For
holds you can build up to at least a minute each or perform them as moves for reps. (Such as
bridge pushups or moving into different planks.)
Strength training sessions should be every other day for beginners. On the other days,
its totally fine and actually encouraged to stay active! Do something that you enjoy -
gardening, Zumba, what have you!
Example day 1
Cardio
Light stretching
Deep squat
Shoulder bridge or tabletop bridge
Let me ins or another pulling movement
Any pushup variation
Knee tucks or any other leg raise variation
Do some cooldowns at the end - deep stretching and breathing, joint circling, etc. I
recommend practicing deep breathing exercises while in a hold (such as the bottom of a
squat, or in a Yoga posture, for example)
Example day 2
Cardio
Light stretching (especially wrists, thighs, hamstrings, and ankles)
Shoulder holds or inversions (tripod, headstand, frog stand, etc.) - build up to 2 minutes total
Midsection holds - choose from six inches, shoulder stand, sitting in a chair and extending
your feet (knees locked), and similar holds that you have the strength for
Planks
Squats
Add other lower body work once you have built up enough strength and range of
motion in squats and bridges - do at least two other exercises - ideas include squat jumps,
lunges, and duck walk to work the legs, also add in calf raises and short bridges as a move (aka
bridge curls - with or without a chair)
Cooldowns
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Example day 3
Cardio
Light stretching
Hold a shoulder bridge or tabletop bridge for time, then deep hamstring stretch, repeat
Midsection holds - build up to at least 2 minutes total time each
Short bridge (aka glute bridge)
Planks - build up to at least 2 minutes total time each
Light stretching and joint circling for at least 1 minute
Knee tucks - build up to doing two short sets and two or three work sets
(Move on to leg raises and start with a lower number of sets again, once youre used to knee
tucks.)
Cooldowns
A note about time: I don't mention how long to warm up or how long each workout
should be because there are so many variables. Some days you'll need a longer, more gradual
warmup. This is more true as we get older. Don't rush it - think of it as like cooking - it's a slow
roast! The workout should be fairly brief, with bouts of intensity, but definitely long enough
for your body to get the "training stimulus". More than 20-30 minutes for the exercises done
for reps will usually be unnecessary if you're working hard enough. Still, focus on the intensity
of the moves rather than how long you do them or how many reps you can do. The reps will
come in time. Add a little here, a little there. Mainly focus on the quality of your exercises.
With this in mind, remember to take up to a 2 or 3 minute active rest between moves so
you can refresh the muscles. I recommend stretching, or pacing your training area while joint
circling, perhaps even get into a hold (such as a headstand or bridge) for up to a minute or so.
Remember to practice deep breathing - this helps recover much faster, as well! As you
improve, you can up the intensity by decreasing rest times and later add other intensity
variables such as supersets, drop sets, slowmo training, burner sets (where you try to do all of
your work sets for an exercise back to back), etc.
Also on the topic of quality, I recommend doing two brief warmup sets of a move before
performing your "work sets" - such as doing some wall pushups or chair pushups before doing
kneeling or full pushups. This helps you focus on the quality of the movements and it also has
a neurological benefit for your work sets. (It has to do with "warming up" your mind and your
neural pathways for what you're about to do- helps recruit more motor units, basically.
Strength is a skill!!)
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Don't worry too much about adding other exercises yet unless you're comfortable with
any that work the same muscle groups as any of the exercises I've mentioned. In those cases,
mix and match - find a good groove and remember to log your workouts so that you can chart
progress. Write down what you're working on, any thoughts or comments (even if it's just how
your emotional state was that day and how it helped or how you worked through it), your
goals, and your sets / reps for moves and time for holds.
Also dont worry about more complicated training programs for a while. Try to master
the basics first, and then make them harder by adding tougheners. Once youve gained some
experience, and you feel like moving beyond the basics to fancier exercises, I recommend
moving on to gymnastics skills and/or more advanced progressive calisthenics movements
and holds.
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Calisthenics Program Design for Advanced Athletes
Depending on your experience, strength, and goals, choose a 2 or 3 way weekly split. A
2 way split could be handled a number of ways a push/pull workout and a lower
body/abdominal workout; two different full body workouts; etc. Plan your own training
cycles. I recommend looking into how to implement a grease the groove cycle, and
periodization.
Calisthenics skill work to choose from (by no means a comprehensive list) - muscleups,
levers (back, front, side, elbow), midsection holds, hand balancing (hand walking, transitions,
one arm work, and so much more), advanced pistols
Specialization exercises including but not limited to:

Old school feats such as partner press flags (which are technically side levers), partner
resisted bridges, and so forth.
Hand and forearm specializations. This includes digit grip hangs, digit pullups, uses for
towels and thick bars in hang grip work and pullups, wrist curls (vertical or Australian), wrist
pushups, working with awkward objects and/or sandbags, wrist rollers, and so forth.
Remember to do plenty of mobility work for the hands and to be cautious as to how
hard you train them. Do work hard, but keep in mind that the hands have a lot of small
delicate joints that can be prone to injury and need to be trained gradually. Start with the
recommended number of sessions for grip and fingers each week. As you build up your joints,
though, you can start seeing great progress! Eventually you can add a bit of hand and forearm
training to other sessions. Specializing in various hollow body holds and other gymnastics
related skills is another avenue.
Prehab, short for pre-habilitation is an important part of your warmups.
Add neck, midsection, back, grip, finger, and skill work as needed into your sessions
once you're ready. Partner leg throwdowns, decline situps (with or without weight), and
dragon flags are great midsection exercises. For the back, you could add some sandbag good
mornings after you finish up your bridging work. You can hold the sandbag in the Zercher
position, in a bear hug, on a shoulder, or across your shoulders.
Transitional work is a major component of training towards fully asymmetrical pullups,

pushups, and squats (such as one arm pushups, one arm elbow levers, and pistol squats). In
these exercises, both arms or legs will still be used, but one limb is worked harder than the
other. Such exercises are called transitional, since they help you transition from symmetrical
to fully asymmetrical.
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Sandbags can be used to add resistance to bodyweight exercises, but it is recommended

to not do so until you have move up in various progressions and gained sufficient technical
proficiency. Partner resistance is another great method. Just be sure to perform 2-3 warmup
sets and 1-3 work sets without weight before doing any work sets with added weight. You can
do this for many calisthenics exercises that you have sufficient experience, technique, and
strength in. Keep in mind that adding weight will not be safe or even possible with certain
skills or progressions.
The below article by the author of Overcoming Gravity details beginner training
programs, as well as how to progress beyond them, and also links out to intermediate
programs. Simply visit the page below, click on Beginners in the top menu, then click on
Beginner Training Programs - http://www.eatmoveimprove.com
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Calisthenics Programs Remedial Through Advanced

Training tactics included
This article contains workout programs for beginners, as well as for intermediate and
advanced athletes. There are various types of programs covered, including skill work, strength
training, bodybuilding, and weighted calisthenics. There are dozens of separate workouts!

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Table of contents
Introduction:
Ditch the gym! - 77
Training programs:
Remedial calisthenics training program - 79
Strength training programs - 85
Bodybuilding programs - 89
Skill training programs - 97
Abbreviated calisthenics programs - 103
Bodyweight + sandbag programs - 109
Weighted calisthenics programs - 133
Poor Mans Strength Training programs - 151
Karate training programs - 161
Additional Information:
Example workouts - 177
Training tactics - 181
(For bodybuilding, strength, and skill)
Calibrating exercises and workouts - 183
(Tougheners, regressions, drop sets, equipment)
76
Ditch the gym build strength and muscle anywhere
Getting your ass away from the gym is probably the number one thing you can do to
start kicking your gains up a notch.
Paul Wade, Convict Conditioning 2: Advanced Prison Training Tactics for Muscle
Gain, Fat Loss and Bulletproof Joints
Before joining a gym or buying expensive exercise equipment, look at what you already
have available to you in your neighborhood. With creativity, just your own bodyweight, and
the right training progressions, you can get in a challenging workout any place. You can train
in your own home, yard, or a local park.
Calisthenics exercises range from very easy to very challenging, depending on how you
change the leverage and position of the exercise. There is potentially an endless number of
exercises you can perform. Calisthenics is also very minimalist. You need nothing beyond an
overhead bar for pullups, a wall, and a table, which can be found in your environment. If an
overhead bar isnt available, think outside the box. Playground equipment, low sturdy tree
branches, hand rails on walkways, and even a door may suffice.
Progression with weight training is simple; add weight to the bar as you get stronger.
With bodyweight training, you have to change the exercise itself to make it easier or harder. A
well designed bodyweight training progression will gradually go from easy exercises to very
hard.
It is important to take at least one day off from training each week. A physical activity
that is not too taxing, such as walking or stretching, is still fine on days off. Schedule a deload
week after every 4-6 weeks, or more frequently if needed, to recover and rebuild. You can use
one or more deload protocols or just take an active rest week. In either case, focus on
mobility work and therapeutic modalities.
Deload protocols include but are not necessarily limited to:

Less volume (sets / reps), less frequency (training days per week), less intensity
(regressions of any kind), less variety (less exercises)
Active rest:
Ideas include but are not limited to pickup games of your favorite athletic sport, taking
a Yoga class, getting in some light walking, and yard work or household chores. If you're in
good physical condition and accustomed to a high workload, you can build up to training 6
days per week while still engaging in an athletic sport. Of course, in this case, it is even more
important to pay attention to your body. Get plenty of sleep and quality nutrition.
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78
Remedial calisthenics training program
This program is intended for athletes coming in from a sedentary lifestyle, coming back
from an injury, or who are beginners to calisthenics. Perform one workout per day. Take a day
off between workouts if needed. It is recommended to do at least some light walking and/or
stretching on off days.
Beginner training cycle

Week 1:
Monday Lower body workout
Tuesday off
Wednesday off
Thursday Pushup workout
Friday off
Saturday light activity of choice (yoga, pickup game of basketball, etc)
Sunday off
Week 2:
Monday Abdominal workout
Tuesday off
Wednesday off
Thursday Pullup workout
Friday off
Saturday light activity of choice (yoga, pickup game of basketball, etc)
Sunday off
Recommended training cycle

Perform each week:
Monday Lower body workout
Tuesday Pushup workout
Wednesday off or light activity of choice
Thursday Abdominal workout
Friday Pullup workout
Saturday light activity of choice
Sunday off
You are ready for the beginner strength program when you are able to meet the
progression goals for jackknife squats, wall pushups, incline planks, seated knee tucks, and
standing pulls. Progression goals are listed in each workout.
79
Remedial lower body workout
Dont rush through your reps or cheat - use good form! Use a 2-1-2 cadence in squats
- 2 seconds down, 1 second pause in the bottom position, and 2 seconds up. Take an active
rest of 1 to 3 minutes between sets. Dont simply sit down - shake your legs out, walk around,
get a cold drink, whatever - keep moving.
After you warm up and stretch, start with the first exercise in the lower body
progression. Hold it as long as you can without discomfort. Add a few seconds of hold time
each lower body workout. After you meet the progression goal, move up to shoulderstand
squats in the next workout. Start with the beginner goal, and add a set the next time you
perform the workout. Try to add at least 2 repetitions to each set, each week. Once you meet
the intermediate goal, add a third set the next time you perform the workout. Add a few
repetitions each week. Once you meet the progression goal for shoulderstand squats, move up
to wall sit the next time you perform this workout. Try to add at least a few seconds each week
until you reach the progression goal, then move onto jackknife squats the next time you work
your lower body. Go through the same process of adding sets and reps until you reach the
progression goal for jackknife squats.
1.) Walking or low intensity interval training 5 to 10 minutes

2.) Stretches for hamstrings, thighs, ankles, and hip flexors 5 to 10 minutes
3.) Remedial lower body progression
I. Shoulderstand
Beginner goal: Hold for 10 seconds
Intermediate goal: Hold for 30 seconds
Progression goal: Hold for 1 minute
II. Shoulderstand squats

Progression goal: Hold for 1 minute
III. Wall sit

Advanced goal: Hold for 1 minute
IV. Jackknife squats

Beginner goal: 1 set of 10 repetitions
Intermediate goal: 2 sets of 25 repetitions
Advanced goal: 3 sets of 40 repetitions
4.) Lower body mobility work with deep breathing for 2-3 minutes (emphasis on hip flexors,
ankles, hamstrings)
80
Remedial pushup workout
Dont rush through your reps or cheat - use good form! Use a 2-1-2 cadence in
pushups - 2 seconds down, 1 second pause in the bottom position, and 2 seconds up. Take an
active rest of 1 to 3 minutes between sets. Dont simply sit down - shake your arms out, walk
around, get a cold drink, whatever - keep moving.
If you are new to the pushup progression, start with the beginner goal, and add a set
the next time you perform the workout. Try to add at least 2 repetitions to each set, each week.
Once you meet the intermediate goal, add a third set the next time you perform the goal.
1.) Warmup 5-10 minutes of walking or low intensity interval training

2.) Shoulder circling, shoulder stretches, wrist stretches 5 minutes
3.) Wall pushups
Progression goal: 3 sets of 50 repetitions
4.) Upper body mobility work with deep breathing 2-3 minutes, and an emphasis on the
shoulders
81
Remedial abdominal workout
Dont rush through your reps or cheat - use good form! Use a 2-1-2 cadence when
performing seated knee tucks - 2 seconds in, 1 second pause in the top position, and 2 seconds
down. Take an active rest of 1 to 3 minutes between sets. Dont simply sit down - stretch, walk
around, get a cold drink, whatever - keep moving.
If you are new to planks, start with at least the beginner goal for incline plank, and add
at least a few seconds each time you perform the workout. Once you meet the intermediate
goal, add a second set to this exercise the next time you perform the workout. Once you meet
the advanced goal for incline planks, you are ready for more advanced progressions.
If you are new to the leg raise progression, start with the beginner goal, and add a set
the next time you perform the workout. Try to add at least 2 repetitions to each set, each week.
Once you meet the intermediate goal, add a third set the next time you perform the workout.
Once you meet the advanced goal for seated knee tucks, you are ready for the next exercise in
the leg raise progression.

2.) Abdominal stretches with deep breathing for 5 minutes - twists; seal stretch; forward,
back, and side bends
3.) Incline plank
Beginner goal: 10 seconds
Intermediate goal: 30 seconds
Progression goal: 2 sets of 30 second holds
4.) Seated knee tucks
5.) Abdominal stretches with deep breathing for 2-3 minutes
82
Remedial pullup workout
Dont rush through your reps or cheat - use good form! Use a 2-1-2 cadence - 2
seconds pull, 1 second pause in the bottom position, and 2 seconds back. Take an active rest of
1 to 3 minutes between sets. Dont simply sit down - shake your arms out, walk around, get a
cold drink, whatever - keep moving.
If you are new to the pullup progression, start with the beginner goal, and add a set the
next time you perform the workout. Try to add at least 2 repetitions to each set, each week.
Once you meet the intermediate goal, add a third set the next time you perform the workout.
Once you meet the advanced goal for standing pulls, you are ready for the next exercise in the
pullup progression.

2.) Shoulder circling, shoulder stretches, wrist stretches (all with deep breathing) 5-10
minutes
3.) Standing pulls
4.) Upper body mobility work with deep breathing for 5-10 minutes, with an emphasis on the
shoulders and biceps
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84
Bodyweight strength training programs
Programs begin on the next page
85
Beginner bodyweight strength training program
Perform this program once a week at first if you are unaccustomed to two days a week.
After 2-4 weeks, start performing the program twice a week on non-consecutive days. After 2-
4 weeks, start performing the program three times per week on non-consecutive days. Warm
up and stretch for at least 5 minutes before a workout, then perform a warmup set for each
progression. Perform light stretching of the muscles you worked after you finish training.
Start with a beginner or novice exercise from each progression. Work with an exercise
until you can perform the set and rep range given beside its progression, using good
technique. Move to a harder exercise in that progression, and repeat the process. When you
are working with intermediate exercises in each progression, and training two or three times a
week, you are ready for the next training program.
Workout Perform
Pushup progression 3-5 sets of 6-10 reps
Pullup progression 3-5 sets of 5-8 reps
Dipping progression 3-5 sets of 5-8 reps
Leg raise progression 3-5 sets of 6-10 reps
Squat progression 3-5 sets of 6-10 reps
86
Intermediate bodyweight strength training program
Warm up and stretch for at least 5 minutes before a workout, then perform a warmup
set for each progression. Perform light stretching of the muscles you worked after you finish
training. When you are working with advanced exercises in each progression, and training two
or three times a week, you are ready for the next training program.
Day 1 Perform
Day 2 Perform
Handstand pushup progression 3-5 sets of 3-5 reps
Horizontal pullup progression 3-5 sets of 4-8 reps
Bridging progression 3-5 sets of 6-10 reps or 10-15 seconds
87
Advanced bodyweight strength training program
training. When you are working with high advanced exercises in a progression, you will be
ready to start training for elite goals.
Day 1 Perform
Back lever progression 3-5 sets of 3-5 reps or 5-10 second holds
Day 2 Perform
Front lever progression 3-5 sets of 8-10 short holds
Day 3 Perform
Bridging progression 3-5 sets of 4-6 reps or 10-15 second holds
Calf raise progression 3-5 sets of 15-20 reps
88
Bodyweight bodybuilding programs
Programs begin on the next page
89
Beginner bodyweight bodybuilding program
training. Start with a beginner or novice exercise from each progression. Work with an
exercise until you can perform the set and rep range given beside its progression, using good
technique. Move to a harder exercise in that progression, and repeat the process.
Perform the workouts on non-consecutive days. The other days may be used for sports
practice, or an activity of choice. If you make consistent progress for 4-8 weeks, you can
perform the workouts 2 or 3 times each week. Take at least one rest day each week.
When you are working with intermediate exercises in each progression, and performing the
workouts 2 or 3 times a week, you are ready for the next training program.
Day 1 Perform
Handstand pushup progression 3 sets of 8-10 reps
Horizontal pullup progression 3 sets of 8-10 reps
Pushup progression 3 sets of 10-15 reps
Day 2 Perform
Squat progression 3 sets of 10-15 reps
Leg raise progression 3 sets of 10-15 reps
Lunge 3 sets of 10-15 second holds
90
Intermediate bodyweight bodybuilding program
training. Work with an exercise until you can perform the set and rep range given beside its
progression, using good technique. Move to a harder exercise in that progression, and repeat
the process.
practice, or an activity of choice. If you make consistent progress for 4-8 weeks, you can
perform the workouts 2 or 3 times each week. Take at least one rest day each week.
When you are working with advanced exercises in each progression, and performing the
workouts 2 or 3 times a week, you are ready for the next training program.
Where Various is listed, the rep range will depend on the chosen exercise and
tougheners.
Day 1 Perform
Upper body mobility work 10 minutes
Day 2 Perform
Lunge 3-4 sets of 10-15 second holds
Lower body exhaustion work 10-15 minutes
Calf work 3-5 sets (Various)
Day 3 Perform
Bridge progression (dynamic) 3-4 sets of 8-12 reps
91
Advanced bodyweight bodybuilding program
This program is for experienced athletes. Choose exercises that are difficult enough for
you that you will have to work up to the set and rep goals. When you can perform more than
the goal for an exercise, add tougheners or move on to a harder exercise. Warm up and stretch
for at least 5 minutes before a workout, then perform a warmup set for each progression.
Perform light stretching of the muscles you worked after you finish training.
tougheners.
Start by performing the workouts on non-consecutive days. The other days may be used
for sports practice, or an activity of choice. If you make consistent progress for 4-8 weeks,
perform the workouts twice each week. Take at least one rest day each week.
Notes on the forearm exercises: Convict Conditioning 2 has wonderful progressions for
hang grip and finger extensor work. I also recommend practicing rock climbing exercises and
finger pullups. Wrist strengthening exercises also work the forearms. I have also developed a
wrist specialization progression that is listed in my Calisthenics Progressions article.
Workouts on next page
92
Advanced bodyweight bodybuilding program
Day 1 Chest, shoulders, biceps Perform

Pullup progression (biceps emphasis) 3-4 sets of 6-8 reps
Jowett pushups 2-3 sets of 8-12 reps
Horizontal pullup progression (biceps emphasis) 2-3 sets of 8-12 reps
Handstand pushups (any variation) 2-3 sets (Various)
Leg-elevated or jackknife pushups 2-3 sets (Various)
Korean dips 2-3 sets of 5-8 reps
Day 2 Legs and waist Perform

Cardio and stretching At least 5 minutes each
Glutes / hamstrings progression 2-3 sets (Various)
Sissy squats 2-3 sets (Maximal effort)
Calf raise progression 3-4 sets (Various)
Dynamic back levers 3-4 sets of 4-6 reps
Day 3 Back, triceps, forearms Perform

Dip progression 2-3 sets (Maximal effort)
Horizontal pullups 3-4 sets of 6-8 reps
Triceps extensions 2-3 sets of 8-10 reps
Hang grip work progression 2-3 sets (Maximal effort)
Finger extensor work 2-3 sets of 3-7 reps or
(shake hands out after) 8-12 second holds
Wrist progression 2-3 sets of 3-7 reps or
93
Bodyweight Bodybuilding Program Daily Double Split

This program is for advanced athletes. Warm up and stretch for at least 5 minutes
before a workout, then perform a warmup set for each progression. Perform light stretching of
the muscles you worked after you finish training. Where Various is listed, the rep range will
depend on the chosen exercise and tougheners. Back exercises include hyperextensions, back
levers, and bridges.
Exercises - days 1, 3, 5
Morning chest and back Perform
1A. Pushup progression 3-4 sets of 8-12
1B. Pullup progression 3-4 sets of 6-8
2A. Jowett pushups 2-3 sets of 8-12
2B. Back exercise 2-3 sets of 8-12
3A. Dip progression 2-3 sets (Various)
3B. Pullup isometrics and negatives (pronated grip) 2-3 sets (Various)
Afternoon or evening - lower body Perform

1A. Squat progression 2-3 sets of 8-12
1B. Glutes / hamstrings progression 2-3 sets (Various)
2A. Pistol squats 2-3 sets of 8-12
2B. Step-ups 2-3 sets of 6-8
3A. Sissy squats 2-3 sets (Maximal effort)
3B. One leg deadlifts 2-3 sets of 8-12
4A. Calf raise progression 3-4 sets (Various)
4B. Calf isometric holds 3-4 sets (Various)
Morning - shoulders, triceps, biceps, forearms Perform
1A. Handstand pushup progression 2-3 sets (Various)
1B. Biceps emphasis pullups or horizontal pullups 2-3 sets (Maximal effort)
2A. Handstand progression (up to wall supported) 2-3 sets of 30-60 seconds
2B. Horizontal pullup progression 2-3 sets of 6-13
3A. Biceps isometrics and negatives 2-3 sets (Various)
3B. Hang grip work progression 2-3 sets (Maximal effort)
3C. Bodyweight triceps extensions 2-3 sets of 8-12 reps
4A. Finger extensor work 2-3 sets of 3-7 reps or
4B. Wrist progression 2-3 sets of 3-7 reps or
Afternoon or evening - abdominals Perform

Leg raise progression 2-3 sets of 8-12
Midsection hold progression 2-3 sets of 10-20 seconds
Side planks 2-3 sets of 10-20 seconds
Dragon flag progression 2-3 sets (Various)
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95
96
Bodyweight skill training programs
Workouts begin on the next page
97
Beginner bodyweight skill training program
training. Start with a beginner or novice exercise from each progression.
practice, or an activity of choice. If you make consistent progress for 4-8 weeks, you can (but
are not required to) perform the workouts twice each week. Take at least one rest day each
week. When you are working with intermediate exercises in each progression, you are ready
for the next training program.
Day 1 Perform
Pushup progression 4 sets of 4-6 reps
Horizontal pullup progression 3 sets of 4-6 reps
Planks 3 sets of 10-20 second holds
Day 2 Perform
Dipping progression 4 sets of 4-6 reps
Midsection hold progression 3 sets of 10 second holds
Squat progression 3 sets of 8-10 reps
Day 3 Perform
Handstand pushup progression 4 sets of 4-6 reps
Bridging progression 3 sets of 8-10 reps
98
Intermediate bodyweight skill training program
training.
week. When you are working with advanced exercises in each progression, you are ready for
the next training program.
Day 1 Perform
Midsection hold progression 5-6 sets of 10-20 holds
Day 2 Perform
Dragon flag progression 5-6 sets of 3-4 reps
Press flag progression 5-6 sets of 5-10 second holds
Day 3 Perform
Hand balancing practice 5-6 sets of 3-4 reps
Dipping, muscleup, or gymnastics kip progression 5-6 sets of 3-5 reps
Bridging progression 5-6 sets of 4-6 reps
99
Advanced bodyweight skill training program
training.
week.
Day 1 Perform
Back lever progression 8-10 sets of 1-3 reps or 4-6 second holds
Midsection hold progression 8-10 sets of 5-8 second holds
Day 2 Perform
Hand balancing 8-10 short sets per skill
Front lever progression 8-10 sets of 1-3 reps or 4-6 second holds
Dragon flag or press flag progression 8-10 sets of 3-5 reps or 4-6 second holds
Day 3 Perform
Tumbling 8-10 sets of 3-5 reps per skill
100
Gymnastics style skill training program
These routines may all be performed on the same day as part of gymnastics practice, or
on separate days. Take at least one rest day each week.
training.
tougheners.
Uneven bars Perform

Pullup progression 4 sets of 4-6 reps
Chinup pullover progression 8-10 sets of 1-3 reps
Floor conditioning Perform

Pushups 4 sets of 4-6 reps
Midsection holds (focus on hollow body) 4 sets of short holds
Squat or jump progression Various
Tension-flexibility exercises 5-10 minutes
Tumbling Perform
Bridging progression 4-6 sets of short holds
Front tuck progression 4-6 sets of 3-6 repetitions
Back tuck progression 4-6 sets of 3-6 repetitions
Hand balancing and transitions Various
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102
Abbreviated calisthenics programs
These programs focus on simple, straightforward workouts, linear progression, and a

relatively small selection of compound movements. The simple nature of the workouts makes
them useful for beginners. Athletes of any level can experience gains with these workouts, as
they focus on maximum intensity and minimal training time.
I have listed beginner and progression goals for each exercise in my progressions
article, as well as performance notes. For video playlists, including progressions, visit my
website:
http://www.bodyweight.biz
Progressions for head bridges, calf raises, hang grip work and fingertip pushups are
listed in the book Convict Conditioning 2, available through http://www.dragondoor.com
training.
103
Beginner Abbreviated Calisthenics Program
training.
are not required to) perform the workouts 2 or 3 times each week. Take at least one rest day
each week. When you are working with intermediate exercises in each progression, you are
ready for the next training program.
Day 1
Pushup progression
Pullup progression
Day 2
Leg raise progression
Squat progression
104
Intermediate Abbreviated Calisthenics Program
training.
week. When you are working with intermediate exercises in the handstand pushup
progression and advanced exercises in the rest of the progressions, move on to the next
program.
Day 1
Pushup progression
Pullup progression
Dipping progression
Day 2
Squat progression
Bridge progression
Day 3
Handstand pushup progression
Horizontal pullup progression
105
Advanced Abbreviated Calisthenics Program
training.
week.
Day 1
Pushup progression
Pullup progression
Dipping progression
Neck work (back, front, side)
Day 2
Squat progression
Bridge progression
Calf raise progression
Day 3
Handstand pushup progression
Horizontal pullup progression
Hang grip progression
Fingertip pushup progression
106
Abbreviated Advanced Bodyweight Bodybuilding Program
This program is for advanced athletes who have worked with at least one of the
previous advanced programs for 8 weeks or more. Start by performing the workouts on non-
consecutive days. The other days may be used for calisthenics only, sports practice, or an
activity of choice. If you make consistent progress for 4-8 weeks, you can (but are not required
to) perform the workouts twice each week. Take at least one rest day each week.
The workouts are performed as circuits: perform the exercises back to back with little
to no rest between them (a minute at most). When you complete the exercises, take a 1 to 2
minute break and perform another circuit. Build up to 3 circuits. Each circuit takes about 8 to
15 minutes.
A drop set involves performing a set of an exercise, then performing an easier exercise
from that progression. To perform a flex hang, hold the top position of a pullup for time. A
negative is the lowering phase an exercise. I have videos on grip work and triceps exercises, as
well as a video on side leg raises. These videos are included in my Specialization exercises
playlist on my YouTube channel.
tougheners.
Day 1 Perform
Pushup progression with a drop set 8-12 reps each set
Pullup progression with a drop set 5-8 reps each set
Dipping progression with a drop set 8-12 reps each set
Pullup flex hangs and/or slow negatives 10-30 seconds each
Day 2 Perform
Squat progression with a drop set 8-12 reps each set
Glutes / hamstring progression with a drop set 8-12 reps each set
Calf raise progression with a drop set 20-30 reps each set
Leg raise progression with a drop set 10-15 reps each set
Side leg raises Various
Day 3 Perform
Handstand pushup progression with a drop set 8-12 reps each set
Sphinx / tiger bend pushups or bodyweight triceps extensions 8-12 reps
Another triceps exercise of choice 8-12 reps
Horizontal pullup progression with a drop set 8-12 reps each set
Another biceps exercise of choice 8-12 reps
Hang grip progression with a drop set 10-60 second holds / set
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108
Bodyweight + Sandbag Workouts
Sand may be obtained cheaply at most hardware stores. I recommend sturdy backpacks
and army surplus duffel bags to pour sand in, as they tend to hold up very well under rigorous
training. Fill at least two backpacks with 30 to 40 pounds of sand. Build up to performing
certain exercises (such as dips, squats, pullups, and calf raises) while wearing them (one on
your front and one on your back). You should also use at least two different duffel bags. Start
with a moderate amount in each bag, with one weighing more than the other. As you progress,
add more sand to one or both. While it is indeed important to use enough weight to provide a
meaningful resistance to you personally, do not use so much weight that you cannot perform
an exercise with good form for reps. Focus on technique and safety at all times.
In conventional strength training, the pattern of movement is fixed, whereas the load
given by odd objects, such as sandbags, will cause adjustments during the movement.
Basically, the fact that the sand shifts around forces you to stabilize the bags, which recruits
more muscles and makes the exercise more intense. Sandbag training is very useful for
firefighters and combat athletes, such as cage fighters and wrestlers. You can perform almost
any type of lift with sandbags that you can perform with dumbbells or bars, as well.
Don't stick rigidly to the workouts I have designed. Feel free to add or replace exercises
depending on your level of strength, conditioning, and experience. I also highly recommend
checking out Chalk and Sweat by Brooks Kubik and The Encyclopedia of Underground
Strength and Conditioning by Zach Even-Esh for many, many more sandbag exercises and
some amazing training routines.
http://www.dragondoor.com/b76/
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110
Bodyweight + Sandbag Workouts Training Tactics and Advice
When choosing exercises from a progression listed in the warmups, select an exercise
at least two levels down in the progression from the most difficult exercise you can perform.
You should be able to perform the selected exercise with good form for the sets and reps
listed. As you improve at the progression, add tougheners (such as going slower or adding
drop sets), add more weight, or move on to a harder exercise.
Use caution when selecting exercises from the progressions listed in the work set. Err
on the side of safety. Only add weight to exercises that you have spent considerable time with,
and can perform with more or less perfect technique for reps. Basically, choose an exercise
that is deeply ingrained into your nervous system.
Don't rush to performing one handed pushups, one arm squats, or one arm pullups
with a sandbag! Take enough time to allow your joints and muscles to adapt to the additional
weight. Start with two arm pushups, pullups, and squats.
Gradually build up reps in the movements. Try to add a little to each set each week.
Once you can perform the listed rep range in each set, make the exercise more difficult the
next time you perform the workout. Add tougheners, and/or more weight. For the
progressions, you could also move up to the next exercise and use an additional weight that
will allow you to perform the exercise with good technique for reps.
So, what's better? Do I try to work through each of those progressions with light
sandbags, or do I work up to performing two arm pushups, pullups, and squats with heavy
amounts of sand? Neither one is better both are excellent strength goals! Again, however,
don't rush. Take a deload week every 4-6 weeks to allow your body to recuperate.
Warm up and stretch for at least 5 minutes before a workout. Perform light stretching
of the muscles you worked after you finish training.
tougheners.
111
Beginner bodyweight + sandbag strength program
This program is for intermediate athletes who have worked with at least one of the
previous intermediate programs for 8 weeks or more. Perform the workout twice per week on
non-consecutive days. Take at least one rest day each week. The other days may be used for
calisthenics only, sports practice, or an activity of choice. Warm up and stretch for at least 5
minutes before a workout. Perform light stretching of the muscles you worked after you finish
training.
tougheners.
The working exercises are performed in circuit fashion back to back with a short rest
(1 to 2 minutes) between exercises. When you first perform this program, perform 1 or 2
circuits of the working exercises. Add a circuit every two weeks until you are performing 4
circuits.
For added difficulty and motivation, add a 10 pushup penalty every time you drop the
bag(s) during the farmer's walk or carry. Instead of using sandbags to add resistance to
pullups, you could use a dipping belt. For the sandbag squats, you could wear a sandbag on
your back, hold one in each hand, or hold a sandbag in Zercher position. Hold a sandbag or
weight plate to add intensity to wrestler's bridges.
Workout on the next page
112
Beginner bodyweight + sandbag strength program
Workout
Warmup sets Perform
Cardio and general mobility / stretching 5 minutes each
Pushup progression (no weight) 2 sets of 8-12 reps
Pullup progression (no weight) 2 sets of 5-8 reps
Sandbag overhead press (light) 2 sets of 6-10 reps
Back extensions 2 sets of 10-15 reps
Squat progression (no weight) 2 sets of 8-12 reps
Working exercises Perform

Pushup progression (sandbag on back) 6-10 reps
Pullup progression (weighted) 3-5 reps
Sandbag overhead press 6-10 reps
Sandbag bent over rows 6-10 reps
Sandbag squats 8-12 reps
Wrestler's bridge 5-8 reps
Leg raise progression 8-12 reps
Farmer's walk 300-500 feet
Hang grip work progression Various
Sandbag bear hug carry 200-300 feet
113
Intermediate bodyweight + sandbag strength program 1
This program is for intermediate lifters who have worked with the previous program
for 8 weeks or more. Perform the workout 2 or 3 times a week on non-consecutive days. Take
at least one rest day each week. The other days may be used for calisthenics only, sports
practice, or an activity of choice. Warm up and stretch for at least 5 minutes before a workout.
Perform light stretching of the muscles you worked after you finish training.
tougheners.
circuits of the working exercises. Add a circuit every week until you are performing 5 circuits.
bag(s) during the farmer's walk or lunges. Instead of using sandbags to add resistance to
pullups and dips, you could use a dipping belt. For the sandbag squats, you could wear a
sandbag on your back, hold one in each hand, or hold a sandbag in Zercher position. Hold a
sandbag or weight plate to add intensity to wrestler's bridges. Hold a weight plate or sandbag
during back hyperextensions for added resistance. A Roman chair is used for back
hyperextensions.
Workout starts on the next page
114
Intermediate bodyweight + sandbag strength program 1
Workout
Warmup sets Perform

Dipping progression (weighted) 6-10 reps
Sandbag shoulder and squat 5-8 reps per side
Wrist roller work Maximal effort
115
Intermediate bodyweight + sandbag strength program 2 upper / lower body split
This program is for intermediate lifters who have worked with the previous program
for 8 weeks or more. Perform the workouts on non-consecutive days. Take at least one rest
day each week. The other days may be used for calisthenics only, sports practice, or an activity
of choice. Warm up and stretch for at least 5 minutes before a workout. Perform light
stretching of the muscles you worked after you finish training.
tougheners.
If you make consistent progress for 4-8 weeks, perform the workouts two or three times
each week. Move on to the next program after you have become accustomed to this frequency
and have made consistent progress after 8 weeks of following the program.
bag(s) during the farmer's walk or lunges. Instead of using sandbags to add resistance to
sandbag or weight plate to add intensity to wrestler's bridges. Hold a weight plate or sandbag
during back hyperextensions for added resistance. A Roman chair is used for back
hyperextensions.
Workouts start on the next page
116
Intermediate bodyweight + sandbag strength program 2 upper / lower body split
Day 1
Warmup sets Perform

Sandbag deadlifts, sandbag good mornings, or 6-10 reps
Back hyperextensions
Sandbag curls 6-10 reps
Shoulder carry (switch shoulders every 50 feet) 200-300 feet
Day 2
Warmup sets Perform
Squat progression (no weight) 2 sets of 8-12
Lunges (no weight) 2 sets of 5-8 each side

Sandbag Zercher lunges 200-300 feet
117
Advanced bodyweight + sandbag strength program
This program is for advanced lifters who have worked with the previous program for 8
weeks or more. Perform the workouts on non-consecutive days. Take at least one rest day
each week. The other days may be used for calisthenics only, sports practice, or an activity of
choice. Warm up and stretch for at least 5 minutes before a workout. Perform light stretching
tougheners.
If you make consistent progress for 4-8 weeks, perform the workouts two or three times
each week. Move on to the next program after you have become accustomed to this frequency
and have made consistent progress after 8 weeks of following the program.
The working exercises are performed in circuit fashion back to back with little to no
rest between exercises. When you first perform this program, perform 1 or 2 circuits of the
working exercises. Add a circuit every week until you are performing 5 circuits.
sandbag or weight plate to add intensity to wrestler's bridges.
118
Advanced bodyweight + sandbag program
Day 1 Upper body

Warmup sets Perform
Pushup progression (no weight) 2 sets of 10-20
Pullup progression (no weight) 2 sets of 6-10
Back extensions (no weight) 2 sets of 10-20
Sandbag overhead press (light) 2 sets of 5-8

Sandbag curls 6-10 reps
Sandbag front raises 6-10 reps
Sandbag deadlifts or sandbag good mornings 6-10 reps
Shoulder carry (switch shoulders every 50 feet) 200-300 feet
Day 2 on the next page
119
Advanced bodyweight + sandbag strength program
Day 2
Warmup sets

One leg box squats 8-12 reps / side
(sandbag in Zercher position)
Sandbag lunges 200-300 feet
120
Short and brutal bodyweight + sandbag strength program
This program is for advanced lifters who have worked with an intermediate program
for 8 weeks or more. Always use a weight that challenges you to complete a set with good
form. Take a short rest between exercises. Build up to performing the workouts two or three
times each week. Take at least one rest day each week. Warm up and stretch for at least 5
training. Rest about 2 minutes between sets, except during a pyramid.
A pyramid is a series of sets with decreasing numbers of repetitions. For example, you
might perform a set of 5, take a short break, then perform a set of 3, take another short break,
and finish with a set of 1. Rest only as long as you need between sets in a pyramid. You can use
the same weight across sets in a pyramid, or add weight between sets. You can also perform
descending pyramids, in which you remove weight between sets. A third option is performing
a reverse pyramid, in which you removeweight between sets, and perform more repetitions
each set instead of less. It all depends on your goal strength, hypertrophy, or endurance
training.
Instead of using sandbags to add resistance to pullups and dips, you could use a
dipping belt. Hold a sandbag or weight plate during wrestler's bridges to add resistance. Wear
iron boots or ankle weights during leg raises to add resistance.
When you complete a repetition of the exercise sandbag shoulder and squat, rest long
enough to inhale and exhale deeply. Draw as much air as you can, hold it for a few seconds,
and breathe out sharply from your abdomen. Draw in another deep breath as you prepare for
the next repetition. Complete the 10 repetitions each side, even if you have to stop to rest for
an extra few breaths between squats.
Workouts on the next page
121
Short and brutal bodyweight + sandbag strength program
Day 1
Warmup sets Perform
Early pushup progression (no weight) 2 sets of 8-12 reps
Early pullup progression (no weight) 2 sets of 6-10 reps

Weighted pullups 1st Pyramid
Weighted dips 1st Pyramid
Wrestlers bridge 20-60 second hold
Weighted pullups 2nd Pyramid
Weighted dips 2nd Pyramid
Wrestlers bridge 20-60 second hold
Day 2
Warmup sets
Early squat progression (no weight) 2 sets of 8-12 reps
Working exercises
Sandbag shoulder and squat 10 times each side
Leg raise progression (no weight) 4-5 sets of 6-10
122
Bodyweight + sandbag bodybuilding program weekly split
This program is for advanced lifters who have worked with an advanced program or the
previous program for at least 8 weeks. Perform the workouts on non-consecutive days. Take
at least one rest day each week. The other days may be used for calisthenics only, sports
practice, or an activity of choice. Build up to performing the program twice per week. Warm
up and stretch for at least 5 minutes before a workout. Perform light stretching of the muscles
you worked after you finish training.
tougheners.
pullups, biceps curls, and dips, you could use a dipping belt. For the sandbag squats, you
could wear a sandbag on your back, hold one in each hand, or hold a sandbag in Zercher
position. Hold a sandbag or weight plate during wrestler's bridges, short bridges, hip thrusts,
or hyperextensions to add resistance. A Roman chair is used for back hyperextensions.
123
Day 1 Chest and back

Warmup sets Perform
Back extensions (no weight) 2 sets of 6-10 reps
Sandbag deadlift (light to medium) 2 sets of 5-8 reps
Supersets Perform
1A. Pushups (sandbag on back) 2-3 sets of 8-12 reps
or pushup progression without weight
1B. Pullup progression (weighted) 2-3 sets of 4-6 reps
2A. Parallel dips (weighted) 2-3 sets of 6-10 reps
(Lean forward slightly to target chest)
2B. Sandbag good mornings, sandbag deadlift, or 2-3 sets of 6-10 reps
3A. Jowett pushups (sandbag on back) 2-3 sets (Maximal effort)
3B. Sandbag bear hug carry 200-300 feet
4B. Wrist progression 2-3 sets of 3-7 reps or
124
Day 2 Shoulders, neck, abs, arms

Warmup sets Perform
Early handstand pushups progression 2 sets of 8-12 reps, or
2-3 sets of short holds
Horizontal pullup progression (no weight) 2-3 sets of 6-10 reps
Sandbag clean and press (light) 2 sets of 6-10 reps
Or sandbag overhead press
Supersets Perform
1A. Handstand pushup progression 2-3 sets of 5-8 reps
1B. Horizontal pullup progression (weighted) 2-3 sets of 6-10 reps
2A. Sandbag clean and press 2-3 sets of 6-10 reps
2B. Sandbag bent over rows 2-3 sets of 6-10 reps
3A. Hang grip work 2-3 sets of 20-60
second holds
3B. Bodyweight triceps extensions 2-3 sets of 8-12 reps
4A. Farmer's walk 1/4th-1/2 mile
4B. Sandbag triceps curls 2-3 sets of 5-8 reps
5A. Leg raise progression 2-3 sets of 15-20 reps
5B. Wrestler's bridge 2-3 sets of 5-8 reps
6A. Early handstand pushup progression 2-3 sets of 10-60
(Beginner and novice exercises) second holds
6B. Wrist roller work 2-3 sets (Maximal effort)
125
Day 3
Warmup sets Perform
Squats (no weight) 2 sets of 6-10 reps
Deep lunges (no weight) 2 sets of 6-10 / side
Supersets Perform
1A. Sandbag squats 2-3 sets of 8-12 reps
2A. One leg box squats 2-3 sets of 8-12 / side
3A. Sissy squats (no weight) 2-3 sets (Maximal effort)
3B. One leg deadlifts (no weight) 2-3 sets of 8-12
4A. Calf raise progression (with or without weight) 3-4 sets (Various)
126
Bodyweight + sandbag bodybuilding program daily double split
weeks or more and at least one of the previous advanced programs for 8 weeks or more.
Perform the workouts on non-consecutive days. Take at least one rest day each week. The
other days may be used for calisthenics only, sports practice, or an activity of choice. Warm up
and stretch for at least 5 minutes before a workout. Perform light stretching of the muscles
tougheners.
dipping belt and at least one weight plate. For the sandbag squats, you could wear a sandbag
on your back, hold one in each hand, or hold a sandbag in Zercher position. Hold a sandbag or
weight plate during wrestler's bridges, short bridges, hip thrusts, or hyperextensions to add
resistance. A Roman chair is used for back hyperextensions. Perform wrist roller work after or
in place of hang grip work, when a wrist roller is available. Hold a weight plate or sandbag to
add weight to situps. To perform decline situps, you can use an exercise bench or have a
partner hold your legs as you sit on the edge of a park bench or other raised surface that is safe
and sturdy, and perform situps for a full range of motion. Always go slowly and with control.
I have videos on side leg raises and side planks. These videos are included in my
Specialization exercises playlist on my YouTube channel.
127
Morning or early afternoon chest and back
Warmup sets Perform
Sandbag deadlift (light to medium) 2 sets of 5-8 reps
Supersets Perform
2B. Sandbag deadlifts, sandbag good mornings, or 2-3 sets of 6-10 reps
3A. Jowett pushups (weighted) 2-3 sets of 8-12 reps
3B. Sandbag bear hug carry 200-300 feet
4B. Wrist specialization 2-3 sets of 3-7 reps or
Afternoon / evening workout on next page
128
Afternoon or evening - lower body

Warmup sets Perform
Supersets Perform
2A. Pistol squats (no weight) 2-3 sets of 8-12
Workouts for days 2, 4, and 6 on the next page
129
Morning or early afternoon - shoulders, triceps, biceps, forearms
Warmup sets Perform

Supersets Perform
1A. Foot elevated pushups (weighted) 2-3 sets of 6-10 reps
2A. Sandbag clean and press 2-3 sets of 6-10 reps
2B. Sandbag bent over rows 2-3 sets of 6-10 reps
3A. Handstand pushup progression 2-3 sets of 5-8 reps, or
10-60 second holds
3B. Bodyweight biceps curls (weighted) 2-3 sets of 5-8 reps
4A. Hang grip work progression 2-3 sets (Various)
5A. Farmer's walk 1/4th-1/2 mile
5B. Sandbag triceps curls 2-3 sets of 5-8 reps
6A. Leg raise progression 2-3 sets of 15-20 reps
Afternoon or evening - abdominals

Warmups Perform
Circuit perform all working exercises back to back with little to no rest inbetween. Take a
rest between circuits. Perform 2 to 5 circuits.

1. Leg raise progression Maximal effort
2. Midsection hold progression 10-20 second holds
3. Side planks 10-20 second holds each side
4. Sandbag getups 8-12 reps
5. Side leg raises 8-12 reps
6. Weighted situps or weighted decline situps Maximal effort
7 Situps or decline situps (no weight) Maximal effort
130
Abbreviated advanced bodyweight + sandbag bodybuilding program
This program is for advanced lifters who have worked with the intermediate
bodyweight + sandbag program for 8 weeks or more. Perform the workouts on non-
consecutive days. Take at least one rest day each week. The other days may be used for
calisthenics only, sports practice, or an activity of choice. Build up to performing the program
twice per week. Take a 1 to 2 minute rest between supersets. Warm up and stretch for at least
5 minutes before a workout. Perform light stretching of the muscles you worked after you
finish training.
tougheners.
dipping belt and at least one weight plate. For the sandbag squats, you could wear a sandbag
on your back, hold one in each hand, or hold a sandbag in Zercher position. Hold a sandbag or
weight plate during wrestler's bridges, short bridges, hip thrusts, or hyperextensions to add
resistance. A Roman chair is used for back hyperextensions. Wear iron boots or ankle weights
during leg raises for added resistance. Perform wrist roller work after or in place of hang grip
work, when a wrist roller is available.
Workouts on next page
131
Abbreviated advanced bodyweight + sandbag bodybuilding program
Day 1 Perform
1A. Horizontal pullup progression 2-3 sets of 8-12 reps
1B. Handstand pushup progression 2-3 sets of 8-12 reps
2A. Sandbag curls 2-3 sets of 6-8 reps
2B. Sandbag clean and press 2-3 sets of 6-8 reps
3A. Bodyweight triceps extensions 2-3 sets of 8-12 reps
3B. Hang grip work progression 2-3 sets (Various)
4A. Leg raises 2-3 sets of 7-10
Day 2 Perform
2B. Sandbag deadlifts, sandbag good mornings, or 2-3 sets of 6-10 reps
(shake hands out after) 2-3 sets of 8-12 second holds
3B. Wrist specialization 2-3 sets of 3-7 reps or
(shake hands out after) 2-3 sets of 8-12 second holds
Day 3 Perform
1A. Pistol squats (no weight) 2-3 sets of 6-8 / side
1B. Zercher sandbag lunges 2-3 sets of 6-8 / side
132
Weighted calisthenics programs
These workouts call for sandbags and/or dipping belts. Sand may be obtained cheaply
at most hardware stores. I recommend sturdy backpacks to pour sand in. Fill at least two
backpacks with 30 to 40 pounds of sand. Build up to performing certain exercises (such as
dips, squats, pullups, and calf raises) while wearing them (one on your front and one on your
back). While it is indeed important to use enough weight to provide a meaningful resistance to
you personally, do not use so much weight that you cannot perform an exercise with good
form for reps. Focus on technique and safety at all times.
Don't stick rigidly to the workouts I have designed. Feel free to add or replace exercises
depending on your level of strength, conditioning, and experience. I also highly recommend
checking out Chalk and Sweat by Brooks Kubik and The Encyclopedia of Underground
Strength and Conditioning by Zach Even-Esh for many, many more sandbag exercises and
some amazing training routines.
133
134
Weighted Calisthenics Workouts Training Tactics and Advice
When choosing exercises from a progression listed in the warmups, select an exercise
at least two levels down in the progression from the most difficult exercise you can perform.
You should be able to perform the selected exercise with good form for the sets and reps
listed. As you improve at the progression, add tougheners (such as going slower or adding
drop sets), add more weight, or move on to a harder exercise.
Use caution when selecting exercises from the progressions listed in the work set. Err
on the side of safety. Only add weight to exercises that you have spent considerable time with,
and can perform with more or less perfect technique for reps. Basically, choose an exercise
that is deeply ingrained into your nervous system.
Don't rush to performing one handed pushups, one arm squats, or one arm pullups
with a sandbag! Take enough time to allow your joints and muscles to adapt to the additional
weight. Start with two arm pushups, pullups, and squats.
Gradually build up reps in the movements. Try to add a little to each set each week.
Once you can perform the listed rep range in each set, make the exercise more difficult the
next time you perform the workout. Add tougheners, and/or more weight. For the
progressions, you could also move up to the next exercise and use an additional weight that
will allow you to perform the exercise with good technique for reps.
So, what's better? Do I try to work through each of those progressions with light
sandbags, or do I work up to performing two arm pushups, pullups, and squats with heavy
amounts of sand? Neither one is better both are excellent strength goals! Again, however,
don't rush. Take a deload week every 4-6 weeks to allow your body to recuperate.
tougheners.
Warm up and stretch for at least 5 minutes before a workout. Perform light stretching
135
Beginner weighted calisthenics workout
previous intermediate programs for 8 weeks or more. Perform the workout 2 or 3 times per
week on non-consecutive days. Take at least one rest day each week. The other days may be
used for non-weighted calisthenics, sports practice, or an activity of choice. Warm up and
stretch for at least 5 minutes before a workout. Perform light stretching of the muscles you
worked after you finish training.
working exercises. Add a circuit every two weeks until you are performing 5 circuits.
Instead of using sandbags to add resistance to pullups, you could use a dipping belt.
For the squats, you could wear a sandbag on your back, hold one in each hand, or hold a
sandbag in Zercher position. Wear iron boots or ankle weights during leg raises or midsection
holds to add resistance. Hold a sandbag or weight plate during wrestler's bridges, short
bridges, or hip thrusts to add resistance.
Workout
Warmup sets Perform

Wrestler's bridge 20-30 second holds
Midsection hold progression 10-20 second holds
136
Intermediate weighted calisthenics strength program
previous intermediate programs for 8 weeks or more. Perform the workout 2 or 3 times per
week on non-consecutive days. Take at least one rest day each week. The other days may be
used for non-weighted calisthenics, sports practice, or an activity of choice. Warm up and
stretch for at least 5 minutes before a workout. Perform light stretching of the muscles you
worked after you finish training.
tougheners.
dipping belt. Back exercises include back levers, bridges, and hyperextensions (when a Roman
chair is available). Hold a sandbag or weight plate during wrestler's bridges or
hyperextensions to add resistance. For sandbag squats, you could wear a sandbag on your
back, hold one in each hand, or hold a sandbag in Zercher position. Wear iron boots or ankle
weights during leg raises or midsection holds to add resistance. Perform wrist roller work
after or in place of hang grip work when a wrist roller is available.
137
Intermediate weighted calisthenics strength program
Day 1
Warmup sets Perform

Back exercise 8-12 reps
Day 2
Warmup sets Perform

Wrestler's bridge 5-8 reps or
30 to 40 second holds
Zercher sandbag lunges 5-8 reps each side
138
Advanced weighted calisthenics strength program
weeks or more. When you first start this program, perform each workout once a week on non-
consecutive days. Build up to performing this program 2 or 3 times per week. Take at least one
rest day each week. Warm up and stretch for at least 5 minutes before a workout. Perform
light stretching of the muscles you worked after you finish training.
tougheners.
chair is available). Hold a sandbag or weight plate during wrestler's bridges or
hyperextensions to add resistance. For sandbag squats, you could wear a sandbag on your
back, hold one in each hand, or hold a sandbag in Zercher position. Wear iron boots or ankle
weights during leg raises or midsection holds to add resistance. Perform wrist roller work
after or in place of hang grip work when a wrist roller is available.
139
Advanced weighted calisthenics strength program
Day 1
Warmup sets Perform

Korean dips (no weight) 5-8 reps
Back exercise 8-12 reps
Day 2
Warmup sets Perform

Finger extensor work 3-5 reps or
Wrist specialization 3-5 reps or
Zercher sandbag lunges 5-8 reps each side, or
50-100 feet
140
Short and brutal weighted calisthenics strength program
This program is for advanced lifters who have worked with an intermediate program
for 8 weeks or more. Always use a weight that challenges you to complete a set with good
form. Take a short rest between exercises. When you first start this program, perform each
workout once a week on non-consecutive days. Build up to performing this program 2 or 3
times per week. Take at least one rest day each week. Warm up and stretch for at least 5
training. Rest about 2 minutes between sets, except during a pyramid.
a reverse pyramid, in which you remove weight between sets, and perform more repetitions
training.
dipping belt. Hold a sandbag or weight plate during wrestler's bridges to add resistance. For
sandbag squats, you could wear a sandbag on your back, hold one in each hand, or hold a
sandbag in Zercher position. You are allowed to change the position of the bag between sets
of sandbag squats. Wear iron boots or ankle weights during leg raises to add resistance.
141
Short and brutal weighted calisthenics strength program
Day 1
Warmup sets Perform
Early pushup progression (no weight) 2 sets of 8-12 reps
Early pullup progression (no weight) 2 sets of 6-10 reps

Weighted pushups Pyramid
Weighted pullups Pyramid
Weighted dips Pyramid
Wrestlers bridge 2-3 sets of 30-60 second holds
Day 2
Warmup sets Perform
Early squat progression (no weight) 2 sets of 8-12 reps

Sandbag squat 1st Pyramid
Hang grip work 3 sets of 20-60 second holds
Sandbag squat 2nd Pyramid
142
Weighted calisthenics bodybuilding program weekly split
This program is for advanced lifters who have worked with an advanced program or the
previous program for at least 8 weeks. When you first start this program, perform each
workout once a week on non-consecutive days. Build up to performing this program twice per
week. Take at least one rest day each week. Take a 1 to 2 minute rest between supersets. Warm
up and stretch for at least 5 minutes before a workout. Perform light stretching of the muscles
tougheners.
chair is available). Hold a sandbag or weight plate during wrestler's bridges, short bridges, hip
thrusts, or hyperextensions to add resistance. For sandbag squats, you could wear a sandbag
on your back, hold one in each hand, or hold a sandbag in Zercher position. Wear iron boots
or ankle weights during leg raises to add resistance. Perform wrist roller work after or in place
of hang grip work when a wrist roller is available.
143
Day 1 Chest and back

Warmup sets Perform
Supersets Perform
1A. Pushup progression (sandbag on back) 2-3 sets of 8-12 reps
2A. Dipping progression (weighted) 2-3 sets of 6-10 reps
2B. Back exercise 2-3 sets of 6-10 reps
3A. Jowett pushups (sandbag on back) 2-3 sets of 8-12 reps
3B. Pullup progression (no weight) 2-3 sets of 6-10 reps
144
Day 2 Shoulders, neck, abs, arms

Warmup sets Perform
Supersets Perform
1A. Korean dips (no weight) 2-3 sets of 6-10 reps
10-60 second holds
2B. Bodyweight biceps curls (weighted) 2-3 sets of 5-8 reps
3A. Wrestler's bridge 2-3 sets of 5-8 reps
3B. Leg raise progression 2-3 sets of 8-12 reps
4A. Hang grip work 2-3 sets of 20-60
second holds
5A. Midsection holds progression 2-3 sets of 10-30
second holds
5B. Side plank 2-3 sets of 10-20
second holds on each side
145
Day 3
Warmup sets Perform
Supersets Perform
3B. One leg deadlifts (no weight) 2-3 sets of 8-12 / side
146
Weighted calisthenics bodybuilding program - daily double split
This program is for advanced athletes who have worked with the previous program for
8 weeks or more. Take at least one rest day each week. Warm up and stretch for at least 5
training.
tougheners.
dipping belt. Back exercises include back levers, bridges, and hyperextensions (when a
hyperextension bench is available). Hold a sandbag or weight plate during wrestler's bridges,
short bridges, hip thrusts, or during hyperextensions for added resistance. For sandbag
squats, you could wear a sandbag on your back, hold one in each hand, or hold a sandbag in
Zercher position. Wear iron boots or ankle weights during leg raises and midsection holds for
added intensity. Perform wrist roller work after or in place of hang grip work when a wrist
roller is available. Hold a weight plate or sandbag to add weight to situps. To perform decline
situps, you can use an exercise bench or have a partner hold your legs as you sit on the edge of
a park bench or other raised surface that is safe and sturdy, and perform situps for a full range
of motion. Always go slowly and with control.
I have videos on side leg raises and side planks. These videos are included in my
Specialization exercises playlist on my YouTube channel.
147
Morning or early afternoon chest and back
Warmup sets Perform
Supersets Perform
1A. Pushups (weighted) 2-3 sets of 8-12 reps
2B. Back exercise 2-3 sets of 6-10 reps or
3A. Jowett pushups (weighted) 2-3 sets of 8-12 reps
3B. Pullup progression (no weight) 2-3 sets of 6-10 reps
Afternoon or evening - lower body

Warmup sets Perform
Supersets Perform
2A. Pistol squats (no weight) 2-3 sets of 8-12
3A. Sissy squats 2-3 sets (Maximal effort)
Days 2, 4, and 6 on the next page
148
Morning or early afternoon - shoulders, triceps, biceps, forearms
Warmup sets Perform

Early handstand pushup progression 2 sets of 8-12 reps, or
Supersets Perform
10-60 second holds
1B. Horizontal pullup progression 2-3 sets of 6-10 reps
2A. Korean dips (no weight) 2-3 sets of 5-8 reps
2B. Bodyweight biceps curls 2-3 sets of 5-8 reps
3A. Foot elevated pushups (weighted) 2-3 sets of 8-12 reps
3B. Chinups (hands close, underhand grip) 2-3 sets of 5-8 reps
4A. Hang grip work progression 2-3 sets of 20-60 second holds
5A. Wrestler's bridge 2-3 sets of 5-8 reps
5B. Hand specialization progression 2-3 sets of 5-8 reps
(wrists or fingers)
Afternoon or evening - abdominals
Warmups Perform
Circuit perform all working exercises back to back with little to no rest inbetween. Take a
rest between circuits. Perform 2 to 5 circuits.

1. Leg raise progression hanging exercise 8-12 reps or 10-20 reps
2. Midsection holds progression 8-12 second holds or 10-20 second holds
3. Side leg raises Various
4. Leg raise progression lying exercise Various
5. Side planks 5-8 reps each side or 6-10 reps each side
6. Weighted situps or weighted decline situps Maximal effort
149
150
Poor Mans Strength Training Guide
The workouts are simple and require little to no financial investment. You just need
some creativity and repurposed materials to construct your own DIY strength training area.
There are endless exercises you can perform if you know at least a few progressions and have
enough materials. Check for local groups on www.freecycle.org and use Facebook search to
look for free stuff. Dumpster diving is another option, but check local dumpster diving laws,
and obey all no trespassing signs! Learn more: http://trashwiki.org/en/Dumpster_diver
Most auto repair shops will just give you car tires if you ask, since they usually have to
pay to have them hauled off. Renovated and abandoned buildings are often littered with
cinder blocks and bricks. Get permission from the property owners to repurpose materials you
find, or make sure that no one is going to care. Cinder blocks can be used by themselves for
many exercises, as well as with wooden dowel rods, broomsticks, or long metal rods for many
more. Dowel rods are widely available at home improvement stores.
You can drag a cinder block attached to a rope or chain. When you are ready for more
than one, you can put together a dragging setup with multiple cinder blocks. Tie the desired
number of cinder blocks to a PVC or metal pipe. The pipe will be tied with thick rubber wire to
a wooden dowel rod, another pipe, or a long metal rod, which you would hold as you drag the
cinder blocks. I recommend putting an old bicycle handle on each end of the pipe or rod used
for dragging. We used wire from old vacuum cleaners found on the side of the road. Use wire
cutters to snip the required lengths, and duct tape tightly around the knots.
For carrying exercises, including farmers walk, you could use other found objects,
including stones. You could also use old sturdy backpacks or duffel bags filled with gravel or
sand. For pullups, you can use a hand rail, playground equipment, or construct your own
pullup unit. Wrist rollers can be made from a wooden dowel rod and rope. Instead of rope,
you can also use thick rubber wire and rubber tarp straps with S hooks. In advanced pushup
progression exercises, you can use bricks. For example, in uneven pushups, you could put a
hand on one or more bricks and the other hand on the ground or floor.
Sledgehammers are great tools for swinging and can be used to hit tires, which are both
great exercises. They can be purchased at hardware stores. Start with a lighter hammer (about
10 pounds). If you want to shop around, head to the flea market or ask in local groups online.
Read my article titled Caveman Conditioning, earlier in the guide, for even more
exercises using repurposed materials. You can add some of these exercises to the poor man's
strength training programs, or use them in place of other exercises. For example, you could
drag a dead tree instead of cinder blocks, or climb rope instead of performing hang grip work.
materials, and more on my YouTube channel. I am also making videos of the training
programs available. My channel -
151
Beginner Poor Man's Strength Training Program
The workout should be performed 2 or 3 times a week on non-consecutive days. Start

with once a week if necessary. Warm up and stretch for at least 5 minutes before each
workout. Perform light stretching of the muscles you worked after you finish training. Take at
least one rest day each week. The other days may be used for calisthenics only, sports practice,
or an activity of choice.
circuits.
Start with a beginner or novice exercise from each of the progressions. Work with an
are working with intermediate exercises in each of the progressions, and consistently
performing 4 circuits in this workout, you are ready for the next program.
Workout
Warmup sets Perform

Early pushup progression 8-12 reps
Early pullup progression 6-10 reps
Early squat progression 6-10 reps

Pushup progression 8-12 reps
Pullup progression 3-5 reps
Cinder block deadlift 6-10 reps
Brick wrist curls 6-10 reps
Squat progression 8-12 reps
Flip a car tire 8-12 times
152
Intermediate Poor Man's Strength Training Program

For farmers walks, you can hold a brick, cinder block, weighted bag, or other heavy
object in each hand. Ideas include weightlifting bars, kettlebells, and filled buckets. For added
difficulty and motivation, add a 10 pushup penalty every time you drop the bag(s) or blocks
during the farmers walks or lunges.
When you are working with advanced exercises in each of the progressions, and consistently
Workout
Warmup sets Perform
Pushup progression (beginner, novice, or intermediate) 8-12 reps
Pullup progression (beginner, novice, or intermediate) 6-10 reps

Bridge progression 10-30 second holds
Cinder block swing 6-10 reps
Squats with a cinder block 8-12 reps
One arm bent over rows with a cinder block 5-8 reps each side
Brick wrist curls 6-10 reps
Farmers walk 100-200 feet
Lunges (no weight) 50-100 feet
Throw a car tire behind you (over your head) and sprint after it 6-10 times
Sledgehammer chop to car tire 20-40 times
(switch hands every 10)
153
Advanced Poor Man's Strength Training Program 1 upper / lower body split
Warm up and stretch for at least 5 minutes before each workout. Perform light
stretching of the muscles you worked after you finish training. When you first start this
program, perform each workout once a week on non-consecutive days. Build up to performing
this program 2 or 3 times per week. Take at least one rest day each week.
circuits. When you are working with advanced exercises in each of the progressions, and
consistently performing 5 circuits in this workout, you are ready for the next program.
To add weight to pushups and pullups, you can use a sturdy backpack filled with sand
or gravel. Another way to add resistance to pullups is to use a dipping belt with weight plates,
kettlebells, and/or old jugs filled with sand or gravel. Clean the jugs out before filling them.
Performing pushups with each hand on a brick forces your muscles to work harder to
complete the exercise, therefore inducing more strength gains. It also helps to strengthen your
muscles in positions where they are the weakest, forces you to load your muscles in a stretch,
and helps you recruit more muscles.
To drag a cinder block 1) loop a heavy duty rope or long towel through it, and 2) walk
backwards while holding one end of the towel or rope in each hand. To make it harder, grip
both ends of the towel or rope in one hand and drag the block. Switch hands every 20-50 feet.
There are a few options for weighted squats. You can hold a cinder block while
performing squats. When using one block is easy, squat with two or more on a broomstick,
long plank, wooden dowel rod, or metal rod. Instead of blocks, you can hold or wear a
backpack filled with 30-40 pounds of sand or gravel. When you find it easy to get through the
program with one backpack, add a second backpack with the same amount of weight. Hold
one in each hand during squats. An alternative to adding a backpack is to use a duffle bag with
60-80 pounds of sand and/or gravel. Gradually add weight to the duffle as you get stronger.
For farmers walks and lunges, you can hold a brick, cinder block, weighted bag, or
other heavy object in each hand. Ideas include filled buckets. For added difficulty and
motivation, add a 10 pushup penalty every time you drop the load.
Wrist roller maximal effort: Use a load that will make it challenging to roll the load all
the way up and down two or three times. Roll the load up and down repeatedly, until you have
to drop the wrist roller. Do this twice per circuit once with an overhand (pronated) grip and
again with an underhand (supinated) grip. This will develop both sides of the forearm. Add 1
or 2 drop sets of wrist roller work each circuit once you are accustomed to the program.
154
Advanced Poor Man's Strength Training Program 1 upper / lower body split
Day 1
Warmup sets Perform
Pushup progression (no weight) 10-20 reps
Pullup progression (no weight) 6-10 reps

Weighted pushups 6-10 reps
Weighted pullups 3-5 reps
Dipping progression 8-12 reps
Bent over rows with cinder blocks on a rod, broomstick, or bar 6-10 reps
Pushups with each hand on a brick (no weight) 8-12 reps
Drag a single cinder block with rope or towel 100-200 feet
Day 2
Warmup sets Perform

Weighted squats 6-10 reps
Farmers walk 300-500 feet
Lunges 200-300 feet
Calf raise progression 10-60 reps
Sledgehammer chop to car tire 20-40 times
(switch hands every 10)
155
Advanced Poor Man's Strength Training Program 2 three way split
When you first start this program, perform each workout once a week on non-
consecutive days. Build up to performing this program twice per week. Warm up and stretch
for at least 5 minutes before each workout. Perform light stretching of the muscles you worked
after you finish training. Take at least one rest day each week.
circuits.
kettlebells, and/or old jugs filled with sand or gravel. Clean the jugs out before filling them.
Performing pushups with each hand on a brick forces your muscles to work harder to
complete the exercise, therefore inducing more strength gains. It also helps to strengthen your
muscles in positions where they are the weakest, forces you to load your muscles in a stretch,
and helps you recruit more muscles.
There are a few options for weighted squats. You can hold a cinder block while
performing squats. When using one block is easy, squat with two or more on a broomstick,
long plank, wooden dowel rod, or metal rod. Instead of blocks, you can hold or wear a
backpack filled with 30-40 pounds of sand or gravel. When you find it easy to get through the
program with one backpack, add a second backpack with the same amount of weight. Hold
one in each hand during squats. An alternative to adding a backpack is to use a duffle bag with
60-80 pounds of sand and/or gravel. Gradually add weight to the duffle as you get stronger.
For farmers walks and lunges, you can hold a brick, cinder block, weighted bag, or
other heavy object in each hand. Ideas include weightlifting bars, kettlebells, and filled
buckets. For added difficulty and motivation, add a 10 pushup penalty every time you have to
drop the load.
to drop the wrist roller. Do this twice per circuit once with an overhand (pronated) grip and
again with an underhand (supinated) grip. This will develop both sides of the forearm. Add 1
or 2 drop sets of wrist roller work each circuit once you are accustomed to the program.
156
Advanced Poor Man's Strength Training Program 2 three way split
Day 1
Warmup sets Perform

Weighted pushups 8-12 reps
Weighted pullups 3-5 reps
Weighted dips 6-10 reps
Pushups with each hand on a brick (weight or no weight) 8-12 reps
Drag 2-4 cinder blocks 100-200 feet
Day 2
Warmup sets Perform
Squats (no weight, or weight lighter than your working weight) 8-12
Lunges (no weight) 5-8 each side

Weighted squats 5-8 reps
Bridge progression 10-30 second holds
Calf raises 10-80 reps
Lunges with cinder blocks or weighted bags 100-200 feet
Farmers walk 100 to 200 feet
Sledgehammer overhead swings to car tire 10-20 reps each side
Day 3
Warmup sets Perform
Pushup progression (no weight) 8-12
Leg raise progression (early to intermediate exercise) 10-20

Bent over rows with cinder blocks on a rod, broomstick, or bar 5-8 reps
Handstand pushup progression 10-30 second holds or
6-10 reps
Cinder block swing 6-10 times
Hang grip work 10-60 seconds
157
Short and Brutal Poor Man's Strength Training Program
This program is for advanced lifters who have worked with an intermediate or
advanced program for 8 weeks or more. Always use a load that challenges you to complete a
set with good form. Take a short rest between exercises. Build up to using a heavy
sledgehammer for this program. At least 20 pounds is recommended. Heavier hammers can
be found online. Warm up and stretch for at least 5 minutes before a workout. Perform light
stretching of the muscles you worked after you finish training. When you first start this
this program 2 or 3 times per week. Take at least one rest day each week. Rest about 2
minutes between sets, except during a pyramid.
a reverse pyramid, in which you remove weight between sets, and perform more repetitions
training. Example pyramids 5/4/3/2/1; 10/8/6/4/2; 20/16/12/8/4
kettlebells, and/or old jugs filled with either sand or gravel. Clean the jugs out before filling
them. Hold a sandbag, weight plate, or other safe object during wrestler's bridges to add
resistance. Wear iron boots or ankle weights during leg raises to add resistance.
Two brutal options for weighted squats: 1) Two or more cinder blocks on a broomstick,
long plank, wooden dowel rod, or metal rod. Make sure the same number of cinder blocks is
on each side of your broomstick, plank, or rod. Add cinder blocks as you get stronger. 2)
Duffle bag with 60-80 pounds of sand and/or gravel. Gradually add weight to the duffle bag as
you get stronger. You can alternatively fill two different duffle bags with varying amounts of
sand or gravel.
difficulty and motivation, add a 10 pushup penalty every time you have to drop the load.
to drop the wrist roller. Do this with an overhand (pronated) grip and again with an
underhand (supinated) grip, to develop both sides of the forearm. This completes a set of
maximal effort. To exhaust the muscles further, add a drop set (perform the same exercise
again with less weight). Wrist roller work is the last exercise in the Day 2 workout.
158
Short and Brutal Poor Man's Strength Training Program
Day 1
Warmup sets Perform
Weighted squats (use less than your working weight) 6-10 reps

Weighted pushups Pyramid
Weighted pullups Pyramid
Weighted squats Pyramid
Throw a car tire behind you (over head) and sprint to it 10-20 times
Sledgehammer overhead swings to car tire 10-50 times each side
Day 2
Warmup sets Perform
Bent over rows with 2 or 4 cinder blocks on a broomstick, 6-10 reps
wooden dowel rod, or metal rod

Drag 5 or more cinder blocks (improvised dragging setup) 2-3 sets of 50-100 feet
Wrestlers bridge 2-3 sets of 5-10 reps
Farmers walk 50 feet to 1/4th mile
159
160
Karate Training Programs
The goal of these programs is to make your karate powerful and effective. Of course, I
cannot emphasize enough the need for formal instruction and proper technique. Seek out a
qualified teacher as well as an experienced strength and conditioning coach to help with
learning the techniques and exercises.
Practice your kata, bunkai (application of kata), and/or sparring drills as separate
workouts, or as part of your workout. You may practice kata, bunkai, and sparring / drills
alone or with a partner. It is also recommended to add breakfalls and other skill work to your
workouts or practice sessions.
Err on the side of caution when performing specialized pushups (on the knuckles, for
example) and working with impact tools (such as makiwara). Skin and joints take longer to
adapt than muscles, as a rule. If you break the skin performing knuckle pushups, makiwara
work, or any other exercise, clean it immediately after training. Rubbing alcohol and hydrogen
peroxide work well. Bandage as needed. Of course, none of this is meant to be taken as
medical advice, and refer to your physician if you have any health questions.
Makiwara work is intended to help you develop focus in your techniques, become
acclimated to performing techniques against resistance, and develop the joints of the hands.
Development of calluses is a side benefit, but not the primary goal. Be careful to not overtrain
with makiwara! Give the hands time to recover between sessions. If you feel that you need to
skip makiwara work for a few sessions to allow for recovery, thats totally fine and encouraged.
Refer to the Karate Approach to Calisthenics articles for these progressions -

Wrist pushups
Glutes / hamstrings
Stance training
Front kick power
Side kick
Refer to the Calisthenics Progressions for the rest of the progressions. Refer to the
Hojo Undo articles for more information on chi ishi and makiwara. Also, I have videos
on the progressions and other exercises available on my YouTube channel:
161
162
Beginner Karate Training Program Full Body

Start with a beginner or novice exercise from each of the progressions. Work with an
are working with intermediate exercises in each of the progressions, and consistently
Workout
Warmup sets Perform

Early pushup progression 8-12 reps
Early pullup progression 6-10 reps
Early squat progression 6-10 reps

Basic stance work 2-3 sets of 30 seconds to 3 minutes
Basic techniques 2-3 rounds of 1-3 minutes
163
164
Intermediate Karate Training Program 1 Full Body

Start with a beginner or novice exercise from each of the progressions that you are new
to. Work with an exercise until you can perform the set and rep range given beside its
progression, using good technique. Move to a harder exercise in that progression, and repeat
the process. When you are working with intermediate exercises in each of the progressions,
and consistently performing 4 circuits in this workout, you are ready for the next program.
Where (Various) is listed, this means that the time or reps will depend on the exercise
and your current level of conditioning.
Workout
Warmup sets Perform

Hold lunge 10-15 seconds each side

Stance training progression 3-5 sets (Various)
Early to intermediate pushup progression 2-3 sets of 6-10 reps
(perform on knuckles)
165
166
Intermediate Karate Training Program 2 Upper / Lower Split
Each workout should be performed 2 or 3 times a week on non-consecutive days. Start

For the progressions, start with a beginner or novice exercise from each of the
progressions that you are new to. Move to a harder exercise in that progression when you can
perform the set and rep / time range given, using good technique.
The exception is the front kick power progression. You will be ready to move up to the
next exercise in the progression when you are able to consistently perform a skill with
improved power, and little to no technical flaws. You can gauge power with the height of each
jump or hop, or use the Sargent Jump Test, which can be found online. For the kicking
exercises, technical progress involves the improvement of chambering, snap, balance, and
returning to a stable position after each kick. Power is measured by how quickly you are able
to perform the exercise and complete a front kick. Every instructor teaches front kicks
differently, but generally, you want to have a tight chamber and re-chamber, as well as no
wobble as you perform the kick.
Remember to still practice front kick skills for multiple sets in each workout, but for
low reps in each set. This way you can practice fresh and make sure that each performance is
as close to the ideal as possible.
For the rest of the exercises, aim to perform the set and/or rep / time range given. You
are ready for the next program when: 1) you are working with at least high intermediate
exercises in each of the progressions, and 2) your hands have toughened up from performing
twisting knuckle pushups. In my video Karate Pushups for Hand Conditioning and Power, I
demonstrate and explain twisting knuckle pushups. The video is included in my Karate
Training playlist. Visit the playlist page on my channel, linked below, then click or tap on
Karate Training.
Where (various) is listed, this means that the time or reps will depend on the exercise
167
Intermediate Karate Training Program 2 Upper / Lower Split
Day 1
Warmup sets Perform


Chi ishi work 1-3 sets of 5-10 reps per exercise
Twisting knuckle pushups 2-3 sets of 6-10 reps
Wrist pushup progression 2-3 sets of 3-7 reps or
2-3 sets of 8-12 second holds
Hang grip work 2-3 sets (Various)
Day 2
Warmup sets Perform


Bridging progression 3-4 sets (Various)
Front kick power progression (Various)
Calf raise progression 3-4 sets (Various)
168
Advanced Karate Training Program 1 Three Way Split
Each workout should be performed once or twice a week on non-consecutive days.

Start with once a week if necessary. Warm up and stretch for at least 5 minutes before each
For the progressions, start with a beginner or novice exercise from each of the
progressions that you are new to. Move to a harder exercise in that progression when you can
perform the set and rep / time range given, using good technique.
For the rest of the exercises, aim to perform the set and/or rep / time range given.
When you are working with advanced exercises in each of the progressions, you are ready for
the next program.
I have videos of demonstrations and explanations of the progressions and exercises at

my YouTube channel - https://www.youtube.com/bodyweightbiz
In my video Karate Pushups for Hand Conditioning and Power, I demonstrate and
explain twisting knuckle pushups and power knuckle pushups. The video is included in my
Karate Training playlist. Visit the playlist page on my channel, linked below, then click or tap
on Karate Training.
169
Advanced Karate Training Program 1 Three Way Split
Day 1
Warmup sets Perform

Power knuckle pushups 3-5 sets of 3-5 reps
Chi ishi work 1-3 sets of 5-10 reps per exercise
Pushup progression (performed on knuckles) 2-3 sets of 6-10 reps
or twisting knuckle pushups
Makiwara work 3-5 sets of 10 strikes per technique
Day 2
Warmup sets Perform

Glute / hamstring progression (Various)
Calf raise progression (Various)
Side kick progression (Various)
Bag work or kicking a tire setup 2-3 rounds of 1-3 minutes
Day 3
Warmup sets Perform

Hang grip work 3-4 sets (Various)
Midsection holds progression 3-4 sets (Various)
Chi ishi and makiwara work Up to 5 minutes each
170
Advanced Karate Training Program 2 Improved Three Way Split
Each workout should be performed once or twice a week on non-consecutive days.

Warm up and stretch for at least 5 minutes before each workout. Perform light stretching of
the muscles you worked after you finish training. Take at least one rest day each week. The
other days may be used for calisthenics only, sports practice, or an activity of choice.
difficulty and motivation, add a 10 pushup penalty every time you drop the bag(s) or blocks
during the farmers walks or lunges.
Move to a harder exercise in a progression when you can perform the set and rep / time
range given, using good technique.
I have videos of demonstrations and explanations of the progressions and exercises at

my YouTube channel - https://www.youtube.com/bodyweightbiz
In my video Karate Pushups for Hand Conditioning and Power, I demonstrate and
explain twisting knuckle pushups and power knuckle pushups. The video is included in my
Karate Training playlist. Visit the playlist page on my channel, linked below, then click or tap
on Karate Training.
171
Day 1
Warmup sets Perform


Power knuckle pushups 3-5 sets of 3-5 reps
Chi ishi work 1-3 sets of 5-10 reps per exercise on
each side
Twisting knuckle pushups 2-3 sets of 5-8 reps
172
Day 2
Warmup sets Perform


Calf raise progression (Various)
Bag work or kicking a tire setup 2-3 rounds of 1-3 minutes, or
3-5 sets of 10 roundhouse kicks/side, or
30-50 combinations
173
Day 3
Warmup sets Perform

Handstand pushup progression 8-12 reps
Horizontal progression 6-10 reps

Handstand pushup progression (Various)
Horizontal pullup progression (Various)
Hang grip work (Various)
Makiwara work 2-3 rounds of 1-3 minutes, or
3-5 sets of 10 strikes per technique, or
30-50 combinations
Midsection holds progression 3-5 sets of 5-30 second holds
Farmers walk 2-3 sets of 100-300 feet
174
Short and Brutal Karate Training Program

(Abbreviated advanced program)
This program is for athletes who have worked with an advanced program for 8 weeks or
more. Always use a load that challenges you to complete a set with good form. Take a short
rest between exercises. Warm up and stretch for at least 5 minutes before a workout. Perform
light stretching of the muscles you worked after you finish training. When you first start this
this program 2 or 3 times per week. Take at least one rest day each week. Rest about 2
minutes between sets, except during a pyramid. Where (various) is listed, this means that the
time or reps will depend on the exercise and your current level of conditioning.
might perform a set of 5, rest, then perform a set of 3, rest again, and finish with a set of 1.
Rest only as long as you need between sets in a pyramid. You can use the same weight across
sets in a pyramid, or add weight between sets. You can also perform descending pyramids, in
which you remove weight between sets. A third option is performing a reverse pyramid, in
which you remove weight between sets, and perform more repetitions each set instead of less.
It all depends on your goal strength, hypertrophy, or endurance training. An example
pyramid for weighted pushups and weighted pullups 10 pushups, 5 pullups, 8 pushups, 4
pullups, 6 pushups, 3 pullups, 4 pushups, 2 pullups, 2 pushups, 1 pullup
One way to add weight to pushups is to wear a sturdy backpack filled with sand or
gravel. Ways to add weight to pullups include: 1) wear a filled backpack, and 2) use a dipping
belt with weight plates, kettlebells, and/or old jugs filled with either sand or gravel. Clean the
jugs out before filling them. Hold a sandbag or weight plate during wrestler's bridges to add
resistance. Wear iron boots or ankle weights during leg raises to add resistance.
Two brutal options for weighted squats: 1) Two or more cinder blocks on a broomstick,
long plank, wooden dowel rod, or metal rod. Make sure the same number of cinder blocks is
on each side of your broomstick, plank, or rod. Add cinder blocks as you get stronger. 2)
Duffle bag with 60-80 pounds of sand and/or gravel. Gradually add weight to the duffle bag as
you get stronger. You can instead fill two duffle bags with varying amounts of sand or gravel.
difficulty and motivation, add a 10 pushup penalty every time you have to drop the load.
to drop the wrist roller. Do this with an overhand (pronated) grip and again with an
underhand (supinated) grip, to develop both sides of the forearm. This completes a set of
maximal effort. To exhaust the muscles further, add a drop set (perform the same exercise
again with less weight).
175
Short and Brutal Karate Training Program
Day 1
Warmup sets Perform

Chi ishi work 2 sets of 5-10 reps per exercise;
at least 2 exercises
Weighted pushups and weighted pullups 1st Pyramid
Weighted pushups and weighted pullups 2nd Pyramid
Twisting knuckle pushups Pyramid
Day 2
Warmup sets Perform
Weighted squats (less than working weight) 8-12 reps

Weighted squats Pyramid
Bag work or kicking a tire setup 3-5 sets of 10-20 roundhouse kicks/side
Or 2-3 rounds of 2-3 minutes
Day 3
Warmup sets Perform
Pushup progression (early / intermediate) 10-20 reps

Makiwara work 50-100 strikes / technique on each side
(at least 2 techniques)
Farmers walk 200 feet to a half mile
176
Example workouts
177
An example skill training session
The key concepts are to train consistently towards difficult skills, and to gradually
prime the nervous system for the work sets by performing warmup sets and skill work.
Cardio, stretches for wrists, shoulders, and hamstrings

Frog stand or tripod headstand, 2-3 sets of 20-30 seconds
T lever to handstand and back to T lever, 3-5 short sets
Forward rolls, 3-5 short sets
Bridge holds, 2-3 sets of 20-30 seconds
Backbends with recovery (aka stand to stand bridges), 3-5 short sets
178
An example advanced abdominal workout
The abdominals are involved in many lifts and calisthenics movements, so you may or
may not need to emphasize them. Still, it is highly recommended to target your abdominals if
your activity or sport demands it. The below workouts are examples of the abdominal
programs I perform. Don't just follow my routines; they are simply examples that you can
borrow ideas from.
Bodybuilding workout for abdominals
Warm up and stretch, then perform the following exercises as one giant set, without
rest between exercises. Build up to 3 giant sets.
Hanging knee raises, moderate to high repetitions

Midsection hold progression, a few short holds
Flat straight leg raises, moderate to high repetitions
Planks, a few short holds
Dragon flags with slow straight leg negatives, low to moderate repetitions
Side planks, a few short holds
Side leg raises, moderate to high repetitions
Skill conditioning workout for abdominals
Treat each exercise as a skill in this workout. Aim for the ideal performance in every
repetition, and take a short rest between each one.
Warm up and stretch

Hanging knee raises, moderate to high repetitions
Rest 2-3 minutes
Skill conditioning choose one or two progressions to focus on:
Front lever, midsection holds, chinup pullover, or dragon flag
179
Example abbreviated bodybuilding workouts

Below are two workouts based on my own routines. You don't have to focus on the
same muscles, perform the same exercises, work with them in the same order, or work with
the same repetition goals. These are just example routines.
Intermediate workout for chest, biceps, triceps, and shoulders
rest between exercises. One giant set takes 5 to 10 minutes, depending on cadence. Build up to
3 supersets.
20-30 incline pushups
10-15 pike handstand pushups
8-12 deep bodyweight triceps extensions
10-15 horizontal pullups with close underhand grip, done with a curling motion and
hard isometric contraction at top of each rep
Drop set of 5-10 horizontal pullups with shoulder width overhand grip
Drop set of 3-5 bent leg horizontal pullups
10-15 hanging leg raises or parallel bar leg raises
10-15 horizontal bar dips or tucked knee parallel dips
8-12 tuck planche pushups
Advanced workout for shoulders, biceps, triceps, and shoulders
rest between exercises. One giant set takes about 10 minutes. Build up to 3 giant sets.
Handstand pushups, 8-12 reps
Korean dips, 8-12 reps
Bodyweight triceps extensions, 8-12 reps
Drop set of the same exercise at a higher incline, 8-12 reps
Close pushups (feet elevated), 8-12 reps
Drop set of close pushups or incline close pushups, 8-12 reps
Straight dips, 8-12 reps
Horizontal pullup progression, up to 30 reps or a pyramid up to 10/8/6/4/2
Hang grip of choice, 10-60 seconds
Drop set of an easier hang grip, 10-30 seconds
A second drop set, 10-30 seconds
180
Training Tactics
Bodybuilding tactics - hypertrophy with a focus on the muscles:
The goal is to exhaust the muscles with high reps of simple to moderate complexity
exercises that allow you to perform a moderate to full range of motion, and generate intense
muscle contractions. While the intensity should be kept high, it should also allow you to
perform enough sets and reps to exhaust the muscle(s). The sets you perform each exercise for
should be kept low to moderate, while the reps should be kept high, and the rest periods
between sets (inter-set rest) should be kept relatively short.
If you are a beginner, perform 1 or 2 beginner bodybuilding workouts on non-

consecutive days, and build up to 3 non-consecutive training days. This allows your muscles
time to recover and become accustomed to training. Experienced bodybuilders may train up
to 6 days per week with a well designed program that targets different muscles each day.
Useful tactics:
Ladders - sets of increasing reps.
Supersets perform two exercises that work opposing muscle groups without stopping. in a
row without stopping. It is possible and often recommended to create one long superset with
multiple pairs of exercises.
Burner sets - do all of your work sets back to back with no rest.
Extended sets - use one or more of the following: eccentrics/negatives, isometric holds, rest-
pause sets, partial reps, forced reps, change of positioning (grip style, grip width, stance
change, etc) and/or drop sets.
Even higher reps than recommended in the bodybuilding workouts use ladders, drop sets,
or other tactics as needed.
Very slow reps up to 10 seconds up and 10 seconds down
Muscular exhaustion work perform at the end of a workout, such as performing lunges or
duck walks after a leg workout
Emphasis on a muscle or muscle group add specialization exercises
Going through a strength training cycle - stronger muscles can use higher loads and generate
more intense contractions.
181
Strength training tactics-

Hypertrophy with a focus on the nervous system:
The goal is to perform slightly high sets of low to moderate reps of the most difficult
compound (multi-joint) movements that you can do with good form in each rep. The rest
periods between sets should be just long enough to allow you to practice fresh. An example
number of sets and reps for strength training 2-5 sets of 1-6. Training frequency can be built
up to a moderate amount. Multiple weekly sessions are viable since the muscles aren't being
worked to complete exhaustion.
As a rule, you are focusing on ingraining these intense movements into your nervous
system. Gradually tighten up form. Of course, it's still important to utilize high rep sets for
warmups to gradually prepare the mind, muscles, and nervous system for the hard work to
come.
Useful tactics: Pyramids (sets of decreasing reps), grease the groove, high intensity
interval training, skill work
Technique: Tension, bracing, breathing methods, laser focus, muscle synergy
Skill training tactics:
Aim for neuromuscular efficiency. Don't think of it as working out your muscles, but
working on technique. Take slightly longer rest periods between sets than you would during
strength training or bodybuilding, so that you can practice fresh. Aim for technical perfection
each rep. Remember that strength is a skill! Do not train to failure. Instead, train to improve
your neuromuscular efficiency.
Very useful tactic - Grease the groove (synaptic facilitation):
Specificity + frequent practice = success- Pavel Tsatsouline
The grease the groove approach involves frequent, fresh practice of an exercise or
skill for sub-maximal repetitions or intensity. Aim for multiple sets spaced out throughout the
day. Use this approach for one or two skills or exercises, at most, in the same training cycle (1
or 2 weeks).
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Calibrating exercises and workouts

Tougheners, regressions, and more
Tougheners include, but are not limited to:

Bodyweight triceps extensions low incline, deeper range of motion, build up to
performing with one arm, hold the bottom position for time each rep
Horizontal pullups asymmetry, lower bar, biceps emphasis, one leg
Hanging leg raises full ROM (range of motion), combinations with front lever, lateral
movement
Pike handstand pushups full ROM, feet elevated, alternate sides each rep
Handstand pushups full ROM, alternate sides each rep, transitional work (working
towards one arm handstand pushups), freestanding handstand pushups
Dips L position with legs, harder exercise in the progression
Pushups hands closer together, transitional work (working towards one arm
pushups), performing pushups in a declined position, performing slow reps, harder exercise
in the progression
Pullups hands closer together, transitional work (working towards one arm pullups),
performing slow reps, harder exercise in the progression
Regressions include, but are not limited to:
Bodyweight triceps extensions higher incline, partial range of motion, perform an
easier triceps exercise (such as tiger bend pushups)
Incline pushups higher incline, partial range of motion
Horizontal pullups higher bar, get closer to standing, bent legs
Hanging leg raises partial range of motion, perform frog leg raises, raise one leg at a
time (swimming the legs), easier exercise in the progression
Pike handstand pushups partial range of motion, perform divebomber pushups,
perform Hindu pushups (aka Dands), hold top position for time, easier exercise in the
progression
Dips less range of motion, easier exercise in the progression
Pushups less range of motion, easier exercise in the progression, perform pushups
with hands on a safe, sturdy object (higher objects are easier, lower objects are harder)
Drop set ideas include, but are not limited to:
Bodyweight triceps extensions - perform the exercise at a higher incline, perform bench
dips, and perform multiple drop sets of pushups. Progressions drop at least 1 level in the
progression and perform that exercise until form starts to break down.
Equipment:
To elevate the hands and/or feet, you could use a walkway, park benches, a step or
rung, a wall, a tree experiment! For parallel dips, you could use two sturdy objects at a
height that will allow you to perform the exercise at a sufficient range of motion, or you could
use park benches.
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184
Calisthenics Progressions
Training tactics included

185
Calisthenics Progressions
Table of contents
Introduction and training tactics - 187
Pushup progression - 189

Pullup progression - 191
Leg raise progression - 193
Squatting progression - 195
Bridging progression - 199
Handstand pushup progression - 202
Horizontal pullup progression - 203

Dipping progression - 205
Midsection hold progression - 207
Back lever progression - 208
Front lever progression - 211
Specialization progression wrist pushups - 213

Specialization progression chinup pullovers - 215
Specialization progression dragon flags - 217
Specialization progression glutes / hamstrings - 220
Other recommended progressions - 221

(books and free videos)
186
Introduction and training tactics
A beginner goal and a progression goal are listed beside each exercise. You should
achieve before moving to a harder exercise. You don't have to work with every exercise in a
progression in order to become proficient in that progression, or do the exercises in the same
exact order listed. There are often multiple ways to make an exercise easier or harder.
Dont rush through progressions. This can lead to injuries or burnout. Be patient, enjoy
the journey, and give your body time to adapt. Athletes in beginner through intermediate
levels of strength should be able to stick with a double progression. Start with low repetitions
and build up to a training goal, then move on to a harder exercise, and repeat.
Once you get past the intermediate level of strength, gains will often slow down. When
this happens, you will need to start exploring other types of progression and structure your
training cycles differently. A few proven methods for planning training cycles:
Daily undulation periodization
Grease the groove
Stepped periodization
Weekly splits - push/pull, upper body/lower body, etc.
Or a mixture of different types
Elite level goals require many hours of dedicated training, specialized instruction, and
high level of strength. The more highly specialized your goal of choice is, the more you need to
focus on it instead of other elite goals. To view many more elite goals than those listed in the
progressions, view Skill Guidelines for Building Strong, Useful, Adaptable Athletes. It is a
collaboration between Eat. Move. Improve. and APEX Movement.
http://chrissalvato.com/2009/12/skill-guidelines-for-building-strong-useful-adaptable-
athletes/
When you are ready to start pursuing elite goals, ask an experienced strength coach
about goal selection, workout design, and training cycles.
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188
Pushup progression -
Beginner: Wall pushups - 1x10; 3x50

Novice: Incline pushups - 1x10; 3x40
Intermediate:
Kneeling pushups - 1x10; 3x30
Pushups - 1x10; 2x20
High intermediate:
One leg pushups - 1x10; 2x20
Close pushups - 1x10; 2x20
Advanced:
Uneven pushups - 1x10 each side; 2x20 each side
Lever pushups 1x7 each side; 2x20 each side
Archer pushups - 1x7 each side; 2x20 each side
One arm incline pushups - 1x5 each side; 2x15 each side
High advanced:
One arm kneeling pushups - 1x5 each side; 2x10 each side
Straddle one arm pushups - 1x5 each side; 2x10 each side
Gecko pushups - 1x5 each side; 2x10 each side
Snake one arm pushups - 1x5 each side; 2x10 each side
Elite:
Ultimate one arm pushup - 2x5 each side
Decline one arm pushups - 3-5 each side
One arm fingertip pushups - 1 each side
One arm wrist pushups - 1 each side
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Notes on exercise performance
Wall pushups - Place your palms on the wall, with your hands at about the level of your
shoulders. Your arms should be straight and shoulder width apart. Keep your back straight
and your feet together. Bend your shoulders and elbow slowly until you are about an inch or
two from touching your forehead or chest to the wall. Push away from the wall, back to the
start position. Remember to perform repetitions at a slow cadence.
Incline pushups Use a chair, bench, bed, solid fencing, work surface, or any other safe
object or furniture that will allow you a deeper range of motion. It should be solid enough to
hold you up during the exercise. A higher incline makes the exercise easier, and a lower
incline makes the exercise harder.
Start with your feet together and your body kept in a straight line as you practice this
exercise. To get into the start position, lean over and place your hands on the object. Your
arms should be straight and shoulder width apart. Keep your back straight and your feet
together. Bend your shoulders and elbow slowly until you are about an inch or two from
touching your forehead or chest to the object. Push away from it, back to the start position.
Uneven pushups - get into pushup position, then support yourself on one arm as you
put your other hand on a small, solid object or short elevation. Bricks, pushup handles, a
basketball, the first step of a porch, and so on work quite well. Make sure you have both arms
directly below your shoulders so that you are stable. Keep your weight evenly distributed
between both hands, and bend the elbows and shoulders until your chest touches the top of
the hand on the object. holding on to the basketball. Pause for a second, then push back up.
This is one repetition. Make sure to work both sides equally.
I recommend using a brick for this exercise. Once you build strength in this exercise,
you can add another brick to make it harder. Build up to using three bricks. Once you feel
strong enough in uneven pushups, start using a basketball, which makes it harder, since you
have to stabilize the ball during the exercise.
Archer pushups stretch one arm out to the side and point the fingers out in that
direction. The positioning will look like lever pushups, but in this exercise, you are not
pressing down through an object, making the exercise harder.
Ultimate one arm pushup legs together, as little snaking out as possible when
pushing up.
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Pullup progression -
Beginner:
Leg assisted pullups - 1x10 reps; 3x30
Novice:
Leg elevated pullups (aka jackknife pullups) - 1x10 reps; 3x20
Partner pullups - 1x5 reps; 2x10
Intermediate:
Pullups - 1x5 reps; 2x10
High intermediate:
L hold pullups - 1x5 reps; 2x10 reps
Neutral grip pullups 1x5 reps; 2x10 reps
Close grip pullups - 1x5 reps; 2x10 reps
Advanced:
Headbangers - 1x5 reps; 2x10
Commando pullups (asymmetrical close pullups) -
1x5 reps each side; 5x5 reps each side
Diagonal (side to side) pullups 1x5 reps each side; 3x5 reps each side
Round the worlds - 1x5 reps each side; 3x5 reps each side
Uneven pullups - 1x5 reps each side; 3x5 reps each side
Typewriter pullups 1x5 reps each side; 3x5 reps each side
Archer pullups - 1x5 reps each side; 3x5 reps each side
High advanced:
Leg assisted one arm pullups - 1x5 reps each side; 3x5 reps each side
Leg elevated one arm pullups - 1x5 reps each side; 3x5 reps each side
Partner one arm pullups - 1x5 reps each side; 3x5 reps each side
Self assisted one arm pullups 1x5 reps each side; 3x5 reps each side
Elite:
One arm pullup for 5 reps each side
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Basic exercises through pullups read the article Build to full pullups for more
details.
Uneven pullups grasp the bar tightly with one hand, and the off hand will will grasp
the wrist of the working arm. The elbow of the off hand will naturally be bent much more than
that of the working arm. The thumb of the supporting hand will be just below the opposite
palm, with the fingers below the back of the hanging hand. Both elbows will be out in front of
you. Use your off hand to help perform pullups this way. Make sure to perform the same
number of reps on each side. Because you are supporting your body weight from one hand
during uneven pullups, practicing them helps you to begin transitioning to one arm pullups. If
you find it hard to keep hold of the bar, go back a step in the progression, and build up your
sets and reps. I also recommend practicing some hanging grip work.
192
Leg raise progression -

Beginner:
Seated knee tucks 1x10 reps; 3x40 reps
Flat knee raises - 1x10 reps; 3x30 reps
Flat bent leg raises - 1x10 reps; 3x25 reps each side
Novice:
Flat one leg lying leg raises - 1x10 reps; 2x20 reps each side
Intermediate:
Lying leg raises - 1x10 reps; 2x20 reps
Hanging bicycles - 1x10 reps; 2x20 reps each side
Hanging knee raises - 1x7 reps; 2x15 reps
High intermediate:
Hanging frog raises - 1x5 reps; 2x12 reps
Hanging leg raises - 1x5 reps; 2x10 reps
Reverse frogs - 1x5 reps; 2x10 reps
Hanging frog raise to pike lift 1x5 reps; 2x10 reps
Advanced:
Pike lifts (basically toes-ons / full range of motion leg lifts; drill flexibility for this) - 2x7 reps
High advanced:
Solid rollovers (basically dead hang pullovers but with more focus on strength than
momentum) - 2x5 reps
Elite exercises and goals include, but are not limited to:
Hanging dragon flag hold for 15 seconds
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A remedial exercise - if you're deconditioned, you may want to start with a static hold
called six inches, where you lay flat on your back, with legs extended and knees straight.
Then, lift your feet a few inches off the floor and hold for time. This will gently condition your
abdominals and get you used to the start position for leg raises.
Flat knee raises - lie back flat on the floor, put your legs together, and your arms down
by your side. Bend your knees at about 90 degrees, and keep the feet a few inches of the
ground. Press hard on the floor using your hands if needed, to keep your body stable. From
there, bring your knees up smoothly until they are over your hips, and exhale as you do this.
Pause briefly, slowly lower your feet to the start position, and make sure to inhale as you do
this. Keep your abdominals tight, and your knees at a 90 degree angle throughout the
exercise. If this is too hard at first, raise one knee at the time, then the other. Once you can
perform knee raises for 2 sets of 20, straighten your legs out a little each workout until you
can perform straight leg raises.
Hanging knee raises - Slowly raise your legs as far as you can. As your abs get stronger
you can increase your range of motion in this exercise, until you are doing full range of motion
leg raises (where you touch your feet or shins to the bar).
Reverse frogs - leg raise to L-hold, tuck knees in to the upper arms or elbows, reverse
Pike lifts - basically toes-ons / full range of motion leg lifts; drill flexibility for this
Solid rollover this exercise is a harder variation of the chinup pullover and should be
completed as one smooth movement. Grab onto a high overhead bar, and from a dead hang,
perform a full range of motion leg raise, move into inverse front hang. From there, pull with
the arms until your hips are on the bar. Complete the exercise by bending at the hips, rolling
over the bar, and straightening up your upper body into front support position.
194
Squatting progression:
Beginner:
Jackknife squats 1x10 reps; 3x40 reps
Novice:
Partner squats 1x10 reps; 3x30 reps
Self-assisted squats 1x10 reps; 3x30 reps
Intermediate: Full squats - 1x10 reps; 2x30 reps
High intermediate:
Close squats 1x10 reps; 2x20 reps
Cossack squats 1x10 each side; 2x20 reps each side
Split squats 1x10 each side; 2x20 reps each side
Elevated split squats 1x7 each side; 2x15 reps each side
Shrimp squats 1x7 each side; 2x15 reps each side
Advanced:
Raised one leg squats 1x7 each side; 2x15 reps each side
Partner-assisted pistols 1x7 each side; 2x15 reps each side
Bench pistols 1x7 each side; 2x15 reps each side
Self-assisted pistols 1x7 each side; 2x15 reps each side
Press pistols 1x7 each side; 2x15 reps each side
High advanced:
Pistols 1x5 each side; 2x10 reps each side
Wushu pistols 1x5 each side; 2x10 reps each side
Pistol squats - 1x50 each side
Jumbo shrimp squats (standing on a chair for greater range of motion) -
1x5 each side
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Jackknife squats - Stand in front of a chair, table, or something similar that comes up
to about the level of your knees. Make sure it is safe and sturdy. Keep your legs straight and at
least shoulder width apart. Bend at the waist and lightly rest your palms on the object. This
will put some of the load onto your upper body, thus making the squats a bit easier on your
legs. It also helps maintain balance. As you perform squats from this starting position, try to
keep your torso parallel to the floor or ground. Bend your knees and hips until you cannot go
any further down. Your hamstrings and calves should reach each other. Your arms will
necessarily bend as well on the way down. From here, use combined leg and arm strength to
push back up to the start position.
Keep your heels planted, and don't bounce during the squats. This prevents injury and
stretches out your ankles. Having flexibility in that area will help you to master the lowest
position of a full squat. If you're having trouble making it out of the bottom position, don't
worry! Just try to get a little deeper each workout. Another way is to use a little more arm
strength to take some of the load off your legs as you come out of the bottom position. As you
build leg strength, you will rely less on your arms.
Once you feel comfortable working with this type of squat, start using a higher object
such as a desk, back of a chair, or similar. Again, your legs should be straight and about
shoulder width apart, with your arms out straight, holding on to your object of choice. Keep
your back straight as you squat down for the deepest range of motion that you are comfortable
with. Gradually increase the depth of your squats as you build strength. Remember to keep
your heels flat on the floor.
Squats - Stand with your feet at shoulder width apart, and squat down as far as
possible, with your upper body aligned, then return to standing position. Make sure your
knees bend outwards and that your heels remain on the floor throughout the exercise.
Shrimp squats one foot is tucked in behind you as you perform a squat on the other
leg. Bend at the hips and the knee of the standing leg until the other knee touches the ground.
To progress from split squats to shrimp squats, gradually press through the back foot less,
until you are performing squats with one leg.
Raised one leg squats step onto a safe, sturdy object with one leg and stand straight
up on that leg, then bend at the hips and the knee of the standing leg until the back foot
touches the ground. Higher objects make the exercise harder.
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Partner assisted pistols - have a training partner 'spot' you as you start working on
halfway down one leg squats. Keep the body aligned, with your arms straight out. Your
partner will stand beside you and place his or her palms under the arm on that side. Put one
foot out in front of you, at about the height of your other thigh. The raised leg should remain
locked, and held off the ground, throughout the exercise. Slowly bend at the hip and knee of
your standing leg, until the knee is at about a 90 degree angle. Pause briefly and push back up.
Your partner should help you maintain your balance, as well as give some assistance in
coming back up, by pulling up slightly with her or her hands.
Self-assisted pistols - stand straight and hold onto a sturdy, narrow base in front of you
(such as a vertical poles of a pullup unit) or onto a sturdy overhead bar. Press pistols involve
the use of an object or training apparatus beside the working leg. As you lower, find the
object with that same side's hand while maintaining good posture. That hand will help with
balance as well as at least a slight pushoff in the upwards phase of the squat. As you improve
at press pistols, gradually decrease pushoff with the assisting hand, and/or use progressively
lower objects.
Press pistols these involve the use of an object or training apparatus beside the
working leg. As you lower, find the object with that same side's hand while maintaining
good posture. That hand will help with balance as well as at least a slight pushoff in the
upwards phase of the squat. As you improve, gradually decrease pushoff with the assisting
hand, and/or use progressively lower objects.
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Bridging progression -
Beginner:
Short bridge - 1x10 seconds; 2x30 seconds
Table bridge (tabletop) - 1x10 seconds; 2x30 seconds
Novice:
Straight bridge (shoulder bridge) - 1x10 seconds; 2x20 seconds
Straight bridge pushups - 1x10 reps; 3x40 reps
Wall bridge - 1x10 seconds; 2x15 seconds
Intermediate:
Head bridge 1x10 seconds; 2x30 seconds
Head bridge pushups - 1x10 reps; 2x25 reps
Full bridge - 1x7 seconds; 2x15 seconds
Full bridge pushups - 1x7 reps; 2x15 reps
High intermediate:
One leg bridge - 1x7 seconds each side; 2x15 seconds each side
One arm bridge - 1x5 seconds each side; 2x10 seconds each side
Gecko bridge 1x5 seconds each side; 2x10 seconds each side
Advanced:
Wall walking - 1x5 reps; 2x5 reps
Closing bridge (backbend) - 1x5 reps; 2x5 reps
Stand-to-stand bridge (backbend and recovery) - 2x5 reps
Partner bridge kickover 1x5 reps; 2x5 reps
Self assisted bridge kickover - 1x5 reps; 2x5 reps
High advanced:
Bridge kickover - 1x5 reps; 2x5 reps
Partner back walkover - 1x5 reps; 2x5 reps
Back walkover 1x5 reps; 2x5 reps
Stand-to-stand bridges - 2x10 or more
More difficult transitions from backbend (such as backbend to handstand)
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200
Handstand pushup progression -
Beginner:
Wall headstand 10 seconds; 2 minutes
Partner headstand - 1x10 seconds; 2x30 seconds
Tripod headstand 1x10 seconds; 2x30 seconds
Novice:
Frog stand Practice getting into position; 1 minute
Crow stand 10 seconds; 1 minute
Tuck planche 1x5 seconds; 2x15 seconds
Wall handstand 10 seconds; 2 minutes
Intermediate:
Pike pushups - 1x10 reps; 2x20 reps
Elevated pike pushups 1x10 reps; 2x20 reps
High intermediate:
Jackknife pushups (90) - 1x10 reps; 2x20 reps
Decline pushups (chair or other base) - 1x10 reps; 2x20 reps
Marion pushups (wall) - 1x7 reps; 2x15 reps
Partner HSPU (handstand pushup) - 1x7 reps; 2x15 reps
Advanced:
Wall supported HSPU (back to wall; hands placed shoulder width) 1x7 reps; 2x15 reps
Reverse HSPU (abdomen facing the wall) 1x7 reps; 2x15 reps
Reverse HSPU with hands close 1x5 reps; 2x12 reps
High advanced:
Full ROM pike pushups 1x5 reps; 2x10 reps
Full ROM jackknife pushups 1x5 reps; 2x8 reps
Full ROM HSPU 1x3 reps; 2x5 reps
Notes:
Crow stand is also known as crow pose or bakasana in yoga.
ROM = range of motion.
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Elite goals include, but are not limited to:

Hand balancing skills and transitions rather than strength. This includes, but is not limited to,
goals such as planche, press handstand, hand walking up stairs, frog press to handstand, one
arm handstand, and the one arm elbow lever.
Exploring a combination of the handstand pushup progression and a handstand progression,

up to free standing Full HSPU or other high level goal
Pure strength development without the high requirements for balance, up to a wall-supported
one arm HSPU
Potential one arm HSPU progression after full ROM HSPU:

Uneven pike pushups 1x5 reps each side; 2x12 reps each side
Uneven jackknife pushups 1x5 reps each side; 2x12 reps each side
Uneven HSPU 1x5 reps each side; 2x10 reps each side
Lever pike pushups 1x5 reps each side; 2x10 reps each side
Lever jackknife pushups 1x5 reps each side; 2x8 reps each side
Lever HSPU 1x5 reps each side; 2x6 reps each side
Archer pike pushups 1x5 reps each side; 2x9 reps each side
Archer jackknife pushups 1x3 reps each side; 2x7 reps each side
Archer HSPU - 1x3 reps each side; 2x6 reps each side
One arm pike pushups 1x3 reps each side; 2x4 each side
Partner assisted one arm HSPU - 1x5 reps each side; 2x5 reps each side
One arm HSPU 1x5 reps each side is a highly elite goal
For uneven and full variations, use safe, sturdy objects. For full pike pushup, place your
feet at an elevation. Full refers to performing a full range of motion.
202
Horizontal pullup progression -
Beginner: Straight pullups - 1x10 reps; 3x40 reps

Novice: Angled pullups - 1x10 reps; 3x35 reps
Intermediate:
Horizontal pullups with bent legs - 1x10 reps; 3x30 reps
Horizontal pullups - 1x10 reps; 3x30 reps
High intermediate:
One leg horizontal pullups 1x7 reps; 3x15 reps
Biceps curls 1x7 reps; 3x15 reps
Advanced:
Diagonal / side to side horizontal pullups 1x5 reps each side; 2x10 reps each side
Archer horizontal pullups 1x5 reps each side; 2x10 reps each side
High advanced:
One arm horizontal pullups with bent legs 1x3 reps each side; 2x7 reps each side
One arm horizontal pullups - 1x3 reps; 2x5 reps each side
Elite:
Torquers (same-side leg lifted up from the floor and straddled out to help with balance) -
5 reps each side
Front lever pullups 10 reps
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Dipping progression -
Beginner:
Bent dips (knees bent and using a low bar or base) - 1x10 reps; 2x20 reps
Straight dips (knees straight and using a low bar or base) - 1x10 reps; 2x20 reps
Feet-elevated dips (hands on a low base and feet on a low base) -
1x10 reps; 2x20 reps
Intermediate:
Self-assisted parallel bar dips - 1x10 reps; 2x15 reps
Partner-assisted parallel bar dips - 1x5 reps; 2x10 reps
Parallel bar dips - 1x5 reps; 2x10 reps
High intermediate:
Perpendicular bar dips (v-bars) 1x5 reps; 2x10 reps
Horizontal bar dips - 1x5 reps; 2x10 reps
Advanced:
Korean dips - 1x5 reps; 2x10 reps
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The beginner exercises Benches, tables, and chairs work for these exercises. Sit with
your back to the object of choice and place your hands on it, with your fingers pointing to the
front. Keep your back straight and close to the object. Place your feet in front of you and plant
your heels, while pointing your toes up. To perform a repetition, bend at the elbows while
staying close to the object, until your elbows are bent at least 90 degrees. Next, push through
your hands until your elbows are locked out.
How much you straighten your knees will depend on how difficult you want to make
the exercise. Keeping your legs bent makes the exercise easier, as you can press through your
feet more. Straightening your legs out will make the exercise harder. Elevating your feet, such
as on another bench, table, or chair, will also make the exercise harder.
Partner assisted or self assisted dips - One idea for self assisted dips is to put a
gymnastics block or cheese under you while you're performing dips on parallel bars, so that
you can use it to force a lessened range of motion or to take some of the pressure off of your
upper body. If the bars are low enough, you can also use your legs to assist you in the upward
phase of the dips. The same idea can be used for dips performed between benches or other
sturdy objects.
Parallel dips - performed between parallel bars, or two sturdy objects. Slowly bend at
the elbows, until they are lined up with your shoulders. From there, push yourself up until
your elbows are almost completely locked out. Once you get used to full dips on parallel
objects, move on to using a single horizontal bar.
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Midsection hold progression:
Beginner:
Six inches - 1x5 seconds; 3x30 seconds
Supine hollow body hold 1x5 seconds; 3x20 seconds
Lying jackknife hold - 1x5 seconds; 2x20 seconds
Novice:
Bent leg pike hold 1x5 seconds; 2x20 seconds
Pike hold / V-up hold (only gluteal muscles touching floor) -
1x5 seconds; 2x20 seconds
Intermediate:
Raised bent leg hold - 1x5 seconds; 2x15 seconds
Raised straight leg hold 1x5 seconds; 2x15 seconds
Raised N-hold - 1x5 seconds; 2x15 seconds
High intermediate:
Raised uneven N-hold 1x5 seconds; 2x10 seconds each side
Raised L-hold - 1x5 seconds; 2x10 seconds each side
Advanced:
N-hold on floor - 1x5 seconds; 2x10 seconds
Uneven N-hold on floor - 1x5 seconds each side; 2x10 seconds each side
High advanced:
L-hold - 1x5 seconds; 2x10 seconds
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Midsection holds develop core compression and overall body tension. The leverage
becomes increasingly demanding as you move up in the progression, forcing the abdomen and
hip flexors to contract more intensely to compensate. The arms also get a share of the work
starting with the raised exercises.
Focus on deep breaths and bracing your abdomen in each exercise. Gradually build up
time in a hold and tighten up form (less wobble, straighten knees as you progress, etc). When
you can comfortably hold with good form for the progression goal, you are ready to move to
the next exercise.
A side benefit of the straight leg exercises is a stretch under load for the hamstrings,
while the hip flexors and abdominal muscles have to contract. This makes the progression
useful for helping with training the muscles needed for kicking skills. Another benefit of this
progression is overall body awareness, as a result of balancing on your hands in later
exercises.
If you still have trouble moving to the next exercise, stay with the current one and make
it a little harder. For instance, in the bent legs exercises, try to straighten your knees by an
inch or two by lifting your feet and squeezing with your thighs. Try to get closer to a straight
leg hold each workout.
Another example is the raised straight leg hold, where you could start progress towards
raised uneven L sit by getting into straight leg hold and simply tuck in one knee. Do this on
each side. Try to raise the straight leg at least an inch or two each workout in this easier
version of raised uneven L sit.
For the raised exercises, I recommend starting with a safe, sturdy chair with armrests,
or parallel bars that are at least about waist height. You could also use two park benches of
about the same height next to each other. If you are having trouble moving from the raised
exercises to the floor exercises, try to use lower objects each workout. This makes the exercises
harder. Parallettes, pushup handles, cinder blocks, and even stacked up bricks are useful in
progressing towards floor exercises. Remember to not rush through the progression! Each
exercise is itself a progression.
Jackknife hold slightly resembles the pike hold, but the torso is still partially on the
floor. To progress to pike hold, reach towards your ankles as you lift your legs and contract
your midsection until you are in a pike position. You could also explore a tucked position,
where you draw your knees in until you are in a bent leg pike hold.
Read the article Abdominal Training Basics to get a grasp on the basics.
208
Back lever progression -

Prerequisite minimum of intermediate proficiency in either pullup progression, as well as
leg raises and/or midsection holds.
Novice:
Hang unders - 1x5 seconds; 3x30 seconds
German drop - 1x5 reps; 3x15 reps
German hang - 1x5 seconds; 2x15 seconds
German hang performed as a dynamic 1x10 reps; 2x10 reps
Intermediate:
Inverse pike - 1x10 seconds; 2x15 seconds
Inverse pike raises 1x10 reps; 2x15 reps
Inverse back hang - 1x10 seconds; 2x15 seconds
Inverse back hang performed as a dynamic 1x10 reps; 2x10 reps
High intermediate:
Diagonal back lever - 1x5 seconds; 2x10 seconds
Diagonal back lever performed as a dynamic 1x5 reps; 2x10 reps
Curled tuck back lever 1x10 seconds; 2x10 seconds
Advanced:
Flat tuck back lever - 1x10 seconds; 2x10 seconds
Straddle back lever - 1x5 seconds; 2x7 seconds
Bent leg back lever (half lay back lever) - 1x5 seconds; 2x7 seconds
High advanced:
One leg back lever - 1x5 seconds each side; 2x5 seconds each side
Back lever (full lay back lever) - 1x5 seconds; 2x5 seconds

Back lever for 30 seconds
Back lever with someone standing on your back for any amount of time
209
Inverse back lever performed as a dynamic 1) from a dead hang, get into an inverse
pike hold (or full German Hang for added difficulty), then 2) slowly lift into an inverse back
lever, and slowly lower back into the previous position. Perform step 2 for reps.
Diagonal back lever performed as a dynamic 1.) from a dead hang, get into inverse
back hang, then 2.) slowly move into diagonal back lever, and slowly move back to inverse
back lever. Perform step 2 for reps.
Two methods to help progress from advanced exercises to full back lever -
From a tucked or bent leg back lever, straighten out one leg, then the other, and hold
for at least 1 second. Perform this for repetitions or short holds in the front lever position.
From a straddle back lever position, bring your feet closer together by at least one or
two inches and hold. Gradually work towards bringing the feet together.
Experiment with further ways to perform dynamic variations of back levers! Keep in
mind that form is number one priority; do not sacrifice form for a longer hold time. Frequent
practice + practicing fresh = success. This can be applied to many skills and exercises.
210
Front lever progression -

Prerequisite minimum of intermediate proficiency in either pullup progression, as well as
leg raises and/or midsection holds.
Novice: 3 point hang - 1x10 seconds; 2x15 seconds
Intermediate:
One leg inverse front hang 1x10 seconds/side; 2x15 seconds/side
Inverse front hang - 1x10 seconds; 2x15 seconds
High intermediate:
Curled tuck front lever - 1x5 seconds; 2x10 seconds
Diagonal front lever performed as a dynamic 1x5 reps; 2x10 reps
Diagonal front lever - 1x5 seconds; 2x10 seconds
Advanced:
Flat tuck front lever 1x5 seconds; 2x7 seconds
Straddle front lever - 1x5 seconds; 2x7 seconds
Bent leg front lever (half lay front lever) - 1x5 seconds; 2x7 seconds
High advanced:
Straight arm pull 1x5 reps; 2x10 reps
One leg front lever - 1x5 seconds; 2x5 seconds
Front lever (full lay front lever) 1x5 seconds; 2x5 seconds

Holding a front lever for up to a minute
211
Notes on performance
Diagonal front lever performed as a dynamic 1.) from a dead hang, get into inverse
front hang, then 2.) slowly move into diagonal front lever, and slowly move back to the
previous position. Perform step 2 for reps.
Straight arm pull basically, perform the front lever as a dynamic exercise. Start from
a dead hang. Tense your midsection, and retract your shoulders. Keep the body straight as you
push the bar towards your waist and lever up to the bar. Finish in the inverse front hang
position and hold it for at least 2 seconds before levering back down. To make the exercise
easier, move into tuck front lever on the way up to the bar, then extend into inverse front
hang.
Two methods to help progress from advanced exercises to full back lever -
From a tucked or bent leg front lever, straighten out one leg, then the other, and hold
for at least 1 second. Perform this for repetitions or short holds in the front lever position.
From a straddle position, bring your feet closer together by at least one or two inches
and hold. Gradually work towards bringing the feet together.
Experiment with further ways to perform dynamic variations of front levers! Keep in
mind that form is number one priority; do not sacrifice form for a longer hold time. Frequent
practice + practicing fresh = success. This can be applied to many skills and exercises.
212
Specialization progression wrist pushups

Prerequisite minimum of intermediate proficiency in the pushup progression
Beginner: Seated wrist hold on back of hands 1x5 seconds; 2x15 seconds
Novice: Incline wrist hold 1x5 seconds; 2x10 seconds
Intermediate:
Wall wrist push-ups 1x10 reps; 2x10 reps
Incline wrist push-ups 1x5 reps; 2x7 reps
Kneeling wrist push-up hold 1x5 seconds; 2x7 seconds
Kneeling wrist push-ups 1x5 reps; 2x7 reps
High intermediate:
Wrist push-up hold 1x5 seconds; 2x7 seconds
Half wrist push-ups 1x5 reps; 2x7 reps
Full wrist push-ups 1x5 reps; 2x7 reps
Elite: One arm wrist pushups - 1 rep each side
213
You can regress any of the above exercises by performing them one palm on contact
surface and the back of the other hand on the contact surface. You can progress any of these
exercises by balling your hands up into fists as you ascend to lockout. Press through the backs
of the hands as you do this as you straighten your wrists out, squeeze your fingers, and make
fists. Pattern this movement from a seated wrist stretch on the backs of the hands (as done in
gymnastics), to get used to it.
Read the article Karate Approach to Calisthenics for more details on hand
specializations.
214
Specialization progression chinup pullovers (gymnastics)

Prerequisites minimum of intermediate proficiency in the progressions for midsection
holds, leg raises, front lever, and pullups
Beginner: Flat straight leg raise with kick up to candlestick

1x10 reps; 2x10 reps
Novice:
Pike hold raise (V-up) 1x10 reps; 2x10 reps
Jackknife pullup to L-hang at top position 1x10 reps; 2x10 reps
Intermediate:
L-pullups 1x10 reps; 2x10 reps
High intermediate:
Low bar chinup pullover with spot - 1x5 reps; 2x5 reps
Low bar chinup pullover with step and kick - 1x5 reps; 2x5 reps
Advanced:
High bar chinup pullover with spot - 1x5 reps; 2x5 reps
High bar chinup pullover with jump or kick - 1x5 reps; 2x5 reps
High advanced:
Dead hang chinup pullover - 1x5 reps; 2x5 reps
Dead hang L-chinup pullover 1x5 reps; 2x5 reps
Straight arm pull into pullover - 1x5 reps; 2x5 reps
215
Straight arm pull into pullover this should all be completed in one smooth motion.
Start from a dead hang. Tense your midsection, and retract your shoulders. Keep the body
straight as you push the bar towards your waist and lever up to the bar until you are in an
inverse front hang position. Pull with your arms until your elbows are bent at a 90 degree
angle, then bend at the hips and roll over the bar. As you roll over, straighten up the body into
front support position. This completes one repetition. When rolling over the bar, it helps to
get tall by looking straight up as you push down on the bar. Fully lock out at the elbows and
shoulders at the top.
There are two ways to return to dead hang so that you can begin the next repetition.
The easy way is to slowly bend at the elbows until you are under the bar, then straighten your
arms out until you are in a dead hang. This is basically like performing a muscle-up negative.
The hard way is to flip forward over the bar and return to the inverse front hang position and
lever back down to a dead hang. In other words, this is a negative of the straight arm pull into
pullover.
Regressions: 1) move into tuck front lever on the way up to the bar, then extend into
inverse front hang; 2) bend at the waist and roll over the bar before your elbows are bent at a
90 degree angle; 3) work on the straight arm pull by itself.
Read the article Dead hang gymnastics pullovers for more details on exercises in this
progression.
216
Specialization progression dragon flags
I have a video on the Dragon Flag progression. Visit my YouTube channel to view my
training videos and playlists:
List of exercises in the video, in order of performance - seated knee tucks, flat knee
raises, flat bent leg raises, flat frog raises, flat straight leg raises, shoulderstand squat to
shoulderstand and slow dragon flag negative, kick up to shoulderstand and slow dragon flag
negative, bent leg dragon flag with slow dragon flag negative, dragon flag with slow negative
and short isometric hold.
Remedial:
Seated knee tucks 1x10 reps; 3x50 reps
Bench shoulderstand squat 1x10 reps; 2x20 reps
Beginner: Flat knee raises 1x10 reps; 3x40 reps
Novice:
Flat bent leg raises 1x10 reps; 3x30 reps
Flat frog raises 1x10 reps; 3x20 reps
Flat straight leg raises 1x10 reps; 2x20 reps
Intermediate: Bench candlestick hold 1x5 seconds; 2x15 seconds
High intermediate:
Dragon flag negatives 1x5 reps; 2x15 reps
Dragon flag holds (isometrics) 1x5 seconds; 2x15 seconds
Tuck Dragon flag 1x5 reps; 2x15 reps
Advanced:
Bent leg Dragon flag 1x5 reps; 2x12 reps
High advanced:
Dragon flag (fully locked out) 1x3 reps; 2x10 reps

Hanging Dragon flag hold for 15 seconds
217
Notes on performance
Beginner and novice exercises.

Lie flat on the bench, reach back with your hands, and grip the bench. Start generating
the tension needed for Dragon flags by locking the bench into your shoulders and bracing
your abdomen. As you perform the early exercise of choice, keep the tension as high as you
can throughout the movement and take deep breaths. Over time, you will be able to generate
more tension. If needed, work through the midsection hold progression to assist with
development of full body tension.
Bench shoulderstand squat.

The shoulderstand is also known as candlestick. Lie flat on the bench, reach back with
your hands, and grip the end of the bench. The shoulders will act as the fulcrum point for the
exercise. Start actively engaging the shoulders and abdominals. Bend at the knees by sliding
or stepping your heels, until they are at a 45 degree angle or less to your hamstrings. In one
motion, press through your heels and kick off the bench, then fold at the hips and roll your
knees backwards as you fold into an upside down squat. Continue gripping the bench during
the entire movement. Try to get your back vertical and the knees on either side of your upper
torso. This is the bottom position.
Extend the knees and hips until you are in a shoulderstand. The is the top position. It
will look very similar to the candlestick position in gymnastics. Reverse the movement under
control until you reach the bottom position.
Bench candlestick hold.

You may use the same movement as above to get into the candlestick position, then
hold for time. Build up to one or both of the below ways to get into candlestick, which are
closer to full Dragon flag in difficulty and technique:
From the bent knee position, kick up and immediately extend straight up into
candlestick.
From a flat straight leg position, leg raise and thrust straight up into candlestick.
218
Dragon flag negatives.

Lie flat on the bench, reach back with your hands, and grip the end of the bench. The
shoulders will act as the fulcrum point for leveraging the body upwards. Kick up or leg raise
and thrust into a candlestick hold then lower as slowly as you can into the bottom position.
The goal is to lower under control until your feet are an angle of about 30 to 45 degrees to
your bench. This will be the bottom position. As your form improves, add range of motion
until your legs are just above the bench.
When you come out of the hold, land softly under control. If youre having a hard time
controlling the movement, have a spotter help you on the way down and cue you to keep your
hips locked during the negative (the lowering phase). Throughout the entire negative, you will
need to maintain full body tension, control your breathing, and keep your hands, shoulders,
and hips locked in.
Gradually build up your repetitions. This exercise could be done at the end of a
workout, especially on days that youre heavily training abdominals. Aim for perfect practice
in each repetition!
Dragon flag holds (isometrics).

Hold the bottom position of a negative, and build up to at least a ten second hold. You
could also perform holds at different points of a Dragon flag.
Bent leg Dragon flag.

Lock in your hands and shoulders, tuck your feet in close to your hips, then slightly
bridge up by pushing through the feet. You will need to get your hips straight and locked in.
Take a deep breath and squeeze the abs tight while maintaining the tension in the arms,
shoulders, hips, and glutes. Start raising your knees up while keeping the hips locked in
straight and squeezing hard with the arms and abs. At the top position, straighten the knees.
Lower under control and hold the bottom position for a few seconds, then bend your knees
and place your feet back on the bench, and repeat the exercise for reps. Once youve built up
your reps in this exercise, tighten up form.
Dragon flag - fully locked.

Your knees will be locked out throughout the entire movement. Start with very low
reps, but very high concentration and intensity. Again, ask a spotter to help if needed while
youre building your strength in this movement. As you improve, add a rep here and there.
Continue tightening up form. As you improve, start making each rep longer and more intense.
219
Specialization progression glutes / hamstrings
I have a video that includes some of the exercises in this progression, titled Karate
Approach to Calisthenics. Visit my YouTube channel to view my training videos and playlists:
Beginner:
Short bridges 1x10 reps; 3x50 reps
Novice:
One leg short bridges 1x10 reps; 3x40 reps
Intermediate:
Foot elevated short bridges 1x10 reps; 3x30 reps
High Intermediate:
Foot elevated one leg short bridges 1x10 reps; 3x20 reps
Hip thrusts 1x7 reps; 2x20 reps
Advanced:
Foot elevated hip thrusts 1x5 reps; 2x15 reps
220
Other recommended progressions

Books and free videos
For more specialization progressions, purchase a paperback or e-book edition of

Convict Conditioning 2. Progressions included in the book wrestler's bridge, front bridge,
calf raises, fingertip pushups, hang grip (includes towel work), and side levers (clutch flag,
press flag)
http://www.dragondoor.com/convict-conditioning-2-ebook/
Convict Conditioning 3 includes progressions for back flip (aka back tuck), front flip
(aka back tuck), and more.
Overcoming Gravity includes many wonderful progressions for gymnastics strength. I

highly recommend the hand balancing progressions, especially those that utilize rings, and the
planche progression. You can purchase a paperback or e-book edition of Overcoming Gravity,
as well as high quality gymnastics rings.
http://shop.eatmoveimprove.com/collections/products
221
222
Quick start guides (short primers)
Table of contents
Progressive Calisthenics - 224

Miniature Progressions in Calisthenics - 225
Hand Balancing - 226
Calisthenics Style Grip Work - 227
Hollow body exercises for gymnastics - 230
Calisthenics exercises sorted by muscles worked - 231
223
Progressive calisthenics quick start guide
Mechanics of progression:
To understand the basic principles of progression, think of them in terms of intensity
variables.
Leverage, positioning (hands, feet), range of motion, speed, weight to limb ratio,
tension, tightening up technique, tension, alignment, emphasis / isolation, symmetry (one
hand or two, one foot or two, or even using a transitional position), self assistance, partner
assistance, angle / vector, points of contact, wide or narrow base, inter-set rest, volume,
frequency
Types of progression include, but are not limited to:
Linear - double, triple, etc
Non-linear - stepped, waved, etc
Training protocols include, but are not limited to:

Ladders
Pyramids
Circuit training
Interval training
Periodization (planning training cycles) includes, but is not limited to, these types:
Block periodization
Stepped
Waved
Daily undulating periodization
Other areas and factors that need to be kept in mind for success in training:
Kinesiology, body mechanics, physics, proper nutrition, recovery, lifestyle factors,
planning training goals, brief and intense workouts, motivation, consistency
224
Miniature progressions in calisthenics - quick start guide

The basic methods of progression in progressive calisthenics are 1) a double
progression, which involves building up reps in an exercise, then moving on to a harder one,
and 2) calibration, which involves making an exercise slightly harder (or easier, as needed)
through the use of intensity variables and hidden steps. Every exercise in a progression can
become the basis for its own progression using calibration, creativity and experience.
Intensity variables are used to create hidden steps between exercises in a progression.
An example is to move your hands an inch closer to each other every time you work on
pushups, until you are performing close / "diamond" pushups. This also serves as an example
of a miniature progression. There are endless possibilities for hidden steps that can be used.
Another example is to create a miniature progression from step 8 (half one arm
pushups) of the Convict Conditioning pushup progression. If you have worked up to the
progression standard of step 7 (uneven pushups), but find step 8 too difficult, regress the
movement by practicing it at an incline or using a wall. The higher the incline, the easier, and
the lower, the harder. Find an incline that will allow you to perform the beginner standard
with good form on each side and gradually build up to the progression standard. Once you
reach it, use a lower incline the next time you work pushups, and aim for the intermediate
standard. Gradually build up to progression standard again. Repeat the process until you are
able to perform half one arm pushups on the floor.
225
Hand balancing for strength and skill quick start guide
Mechanics and Variables

View the progressive calisthenics quick start guide for other variables to keep in mind.
Alignment / posture
Points of contact
Wide or narrow base
Back arched or flat
With or without wall
Use of equipment or found objects
Partner assistance
Hand walking (on floor or up stairs)
Awareness of how your body is moving in space and relative to your environment
Shifting your center of gravity as needed for variations of exercises
Ways to get into and out of a handstand

Skill progressions, partner cues, and spotting are necessary in the learning stages.
Kick up
Straddle up
Pike up
Tripod up
On rings, parallettes, parallel bars
Pirouette out
Kick out
Back or forward roll out
Strength and Skill Progressions

Other progressions may be developed and/or used as needed.
Frog stand
Planche
Elbow lever
Marion pushups
Pike handstand pushups
Handstand pushups
Partner cues
Use your own creativity, experience, and expertise to make up your own partner cues.
Imagine a straight line (placement of line will depend on variation)

Look at a certain point (wall, floor, toes, etc.)
Keep pushing through your hands
Keep your feet lined up with your hands (spot trainee and manually adjust technique)
226
Calisthenics style grip work "quick start guide
Any athlete dependent on upper body strength needs to concern themselves with
strength, health, and joint integrity in the shoulders, elbows, and hands. Also, a chain is only
as strong as its weakest link, and in many modern athletes, this link is commonly grip
strength. I will list exercises for the wrists and forearms that athletes, especially gymnasts, can
focus on to help improve their performance and prevent injury. The approach used is
minimalist and calisthenics oriented. Special equipment, expensive but useless gadgets, and
complex training programs arent required.
Below is all that you need:
1. Your own bodyweight - With some creativity and just your own bodyweight, you can design
your own workout basically no matter where you are
2. Something to hang from - pullup bar, handrails at a public park, monkey bars, tree, etc.
3. Towels - may be used to increase the thickness of the bar, or looped over it and gripped, etc.
4. Thick bars - these really work the grip! As noted above, a towel may be used, or one may
find a thick bar in say, a public park or some gyms.
5. Simple, progressive techniques - no fancy, hard to learn exercises.
List of exercises on the next page
227
Exercise List
Warmups -
Joint circling
Aikido and gymnastics stretches for the wrists
Eagle claw - stretch out your fingers, ball them up into a fist, and repeat at least several more
times to help warm up the hands
Grip work exercises -

Make sure that trainees new to training the extremities (hands / forearms, neck, calves) only
practice these exercises once a week at first. Caution is strongly advised. The hands and wrists
contain many small joints that can easily be over-trained to injury. Progression should be slow
and steady compared to training the larger muscle groups.
Hang grip work progression - tougheners (intensity variables) specific to this progression
include adding hang time, using one or more towels in various ways, using less fingers, and
explosive grip work. Making use of tougheners helps you find hidden steps between
exercises in a designated progression. Here are a few uses of towels that make for some
intense tougheners:
1. Wrap a towel around the bar to make it an "improvised thick bar"
2. Loop a towel over the bar and:
a. Grip around the towel with one hand while the other hand holds onto the bar
b. Grip a side of the towel with one hand and the opposite side with the other hand
c. Grip around the towel with both hands (one hand above the other) - hold for time, switch
hand positions and repeat
3. Fold the towel once then loop it over the bar to double the towels thickness
4. Loop two towels over the bar and grip one in each hand
5. Build up to using one hand to hang from a single towel looped over the bar
Pullups using towels and/or thick bars - design your own progressions. Explore the previous
tougheners as well as tougheners for other pullup progressions.
Progressions for finger tip holds / pushups and wrist holds / pushups - for balanced strength
in the muscles and joints of the lower arms.
228
Just for the sake of completeness

Teens and adults may engage in these types of training if they want or need to take the
training of their extremities a step further. This list isnt strictly calisthenics. The general idea
is old fashioned hard work!
Rope climbing
Rice bucket exercises
Wrist roller work
Sandbag training
Sled dragging
Farmers walk (using kettlebells, sandbags, barbells, etc.)

Strongman and/or karate style training with found objects (hammers, anvils, ceramic jars)
Improvised gear (make a barbell out of a pipe or bar with a cement filled can or bucket on
each end; make your own wrist roller out of a wooden dowel rod, swivel hook, chain, and
weight plates or sandbag; etc.)
Manual labor (farm work, carpentry, steel mill work, blacksmithing, etc.)
229
Hollow body exercises for gymnastics - quick start guide
Some or all of these can be used as a warmup, inbetween sets, or as part of supersets.
How long you hold these positions depends on your goals, the goals of your sport, and the
difficulty of the positions you are working on.
Basic positions:
Hollow body bridge
Dead hang on bar
Supine hollow body hold
Lean pseudo planche
Side planks
Front jump support to bar and hold hollow body
Inverse back hang
Inverse front hang
Work progressions up to:

Back lever
Front lever
Elbow lever
Clutch flag
Press flag
Headstand
Handstand
Planche on floor; planche on rings; planche pushups
Finally, work connections a few examples:
Lean pseudo planche side plank hollow body shoulder bridge side plank
Back extension roll hold handstand lean pseudo planche
Work up to difficult connections, such as:
Straight arm planche on floor handstand
230
Calisthenics exercises sorted by muscles worked
This list is intended to help you structure your own workouts.
Shoulders - hand balancing, Handstand pushups, Korean dips
Back - back extensions (aka superhero holds), back hyperextensions
Back and arms - pullup progression, back lever progression
Upper back and arms - horizontal pullup progression (inverted row)
Chest and triceps - pushup progression
Chest, triceps, and front shoulders - dipping progression
Chest - pushups on parallettes, parallel dips (leaning forward), perpendicular dips, horizontal
dips
Biceps - close pullups with underhand grip, asymmetrical pullups with underhand grip,
headbangers, biceps curls, horizontal pullups
Triceps - Sphinx pushups, Sphinx handstand pushups, triceps extensions, diamond pushups
(hands close, thumbs and pointer fingers touching)
Wrists, hands and forearms - wrist holds, fingertip holds, fist holds, wrist pushups, fingertip
pushups, fist pushups, hang grip work, finger pullups, towel pullups
Abdominals - planks, hollow body holds, side leg raises, side planks, sit-ups;
Progressions for leg raises, Dragon flag, front lever, midsection holds, clutch flag, human flag
Posterior chain - bridging progression
Lower body - sprints, squats, lunges
Glutes and hamstrings - short bridges, tabletops, hip thrusts, T lever touches and holds
Calves - calf raises
231
232
233
The Minimalist Guide to Strength Training
Owen Johnston
The primary focus of this book is progressive calisthenics, a minimalist and non-
dogmatic approach to strength training. Simple, minimalistic training using calisthenics work
to build coordination and neuromuscular strength. Like weight training, calisthenics can also
be made progressively harder.
In old school calisthenics, the goal is to build joint integrity, overall health,
coordination, and raw "brute" strength, using tested techniques. These techniques are treated
as skills to be worked diligently for as long as they yield coordination and postural
improvements, and strength gains. In this way, such training can benefit martial arts training.
You are encouraged to share the book, print it out, and upload it to other sites. I want
to change the world one life at a time, and help people ditch the gym! You can build muscle
and strength with just your bodyweight. Work out for free anywhere! Don't buy the scams and
misinformation of the fitness industry.
You can order a professionally printed edition of the book through Simple Print
Service. Visit the page below, upload a PDF, and follow the simple ordering process. I do not
make a single cent from orders made through this service.
www.simpleprintservice.com
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The Minimalist Guide to Strength Training:

Ditch the gym build strength and muscle anywhere

The Minimalist Guide to Strength Training

About the author

About the guide

About the author

Fitness 101 A Basic Tutorial

I personally teach my own unique approach to calisthenics, which is given a general

Transform your life!

Thoughts on training "slow and steady"

Specificity in training and setting goals

In the beginning, it is indeed important to build absolute strength in the muscles

Progressive Calisthenics introductory article

Progressive calisthenics is a strength oriented approach to bodyweight training. It also

Exercises may be trained progressively by adjusting leverage, range of motion, hand

Calisthenics Exercises using Benches

Elevated pike handstand pushups

Static stretching, from my experience, is not conducive to resistance training, which is

Referenced article - The Fundamentals of Bodyweight Strength Training by Steven Low,

Building up to full pullups

Remember to maintain bracing and muscular coordination at every part of the

Dead hang gymnastics pullovers

L-hang pullups - build up to 2 sets of 10 at a slow cadence with proper form.

One arm pullup training

-I began working an Australian pullup progression twice a week, up to Archer

Potential one arm pullup progression

1. Vertical / straight pullups

13. Partner assisted one arm pullups

14. Self-assisted one arm pullups

15. One arm pullups

Gymnastics backbend tips

Build up to performing a deep bridge before teaching yourself how to perform a

Mobility work tension-flexibility training

1. Cossack stretches called spider stretch, by many gymnasts

D. Transition to wushu squat from Cossack stretch

3. Bridge hold progression.

9. Calf stretches off elevation

A Karate Approach to Calisthenics

There are a number of progressive bodyweight movements taught in Okinawan

Of course, these exercises shouldnt replace previous progressions, but supplement

A stretch commonly done in gymnastics will be useful in preparing for a wrist

Elite: One arm wrist pushups - 1 rep each side

A few options for programming wrist training:

A Karate Approach to Calisthenics, part 2

Lower body exercises - quads, glutes, calves

Glute and hamstring training

Advanced: Foot elevated hip thrusts 1x5 reps; 2x15 reps

Stance Training Progression Build up to

Front Kick Power Progression

Abdominal training and tension-flexibility

Side Kick Progression Build up to

Abdominal training basics

Methods of progression in calisthenics

Linear progressions - single, double, triple, or multiple progression.

A triple or multiple progression consists of having three or more variables. For

Stepped and waved progressions; periodization.

What follows is based on my personal experience with methods of progress. When an

A few bullet points to keep in mind.

Progressive Calisthenics Lifestyle

Ultimate Leg Training

Horse stance training

Odd Object Training

Old car tires