Bodyweight
Basics

The basics are not just for beginners, this program can be implemented effectively at all levels. The program will work well for:

• Beginner bodyweight athletes looking to build general strength, muscle mass and base for future advanced skills
• Intermediate to advanced bodyweight athletes requiring a “refresher” program periodically to ensure base strength is maintained, hit through plateaus in strength, skills or remain injury free

Bodyweight Basics is designed for a wide range of athletes but there are minimum requirements to get the most out of the program, these are:

• 6 pull ups
• 8 parallel bar dips
• 10 bodyweight rows
• 12 push ups

This program is designed to strengthen the fundamental upper body patterns of bodyweight training however there are four key goals that this program is designed to prepare the body for:

• Handstand push up
• One arm chin up
• Planche
• Front lever

Bodyweight basics requires a minimum of 2 sessions per week and each training session will last 60-90 minutes depending on the phase.

No! This program focuses solely on developing the upper body as most goals in bodyweight training are not lower body focused.

Yes! The first update for this program on January 1st 2019 included a flexibility module that can be added to training sessions to improve upper body flexibility.

Yes! Bodyweight Basics is designed to build both strength and mass through all phases of training providing a caloric surplus is maintained.

Whilst this program is designed around bodyweight training there is a liberal use of weighted exercises throughout all workouts and phases. To perform this program fully you’ll need:

• Pull up bar
• Adjustable horizontal bar or gymnastic rings
• Parallel bars
• Dumbbells / weights

Yes! This program is the basic strength work for bodyweight training. It is complimented well with skill training like handstands, leg training and other sporting activities.