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30 Days Without Weights part 3

By Matt Potak 

The final Chapter

In the last segment of 30 days without weights part two  I spoke about how your strength levels would stay the same or go up with the use of  intermediate to advanced bodyweight movements. Since that time many bodybuilders and physique specialists have wanted to know more about how you can put on muscle mass with the use of basic bodyweight excercises. In the final segment of the 30 days without weights I will detail a plan  that are for those individuals that are interested in building muscle.

Tempo

Slow and controlled or fast as hell? What is better for building mass…how about both. When you look at a Gymnasts on the rings for example. Most gymnasts go up fast and lower slow, not to mention they use a lot of pauses. So in your bodyweight routine you must use a combination of slow and fast movements to trick your muscles.

An Example:

Pushups:   The first 10 reps are slow and controlled, 2 seconds going up and 2 seconds lowering. Following the 10 reps perform 5 reps as fast as possible. After the 5 ” speed reps” do another 5-10 slow and controlled reps.

Pullups: The first 5 reps are slow and controlled, the next 5 should be as fast as possible.

BW Squats:   The first 10 reps are slow and controlled, 2 seconds going up and 2 seconds lowering. Following the 10 reps perform 5 reps as fast as possible. After the 5 ” speed reps” do another 5-10 slow and controlled reps

Pauses/Isometrics

Another tool for bodyweight muscle building is the use of isometrics or pauses to your routine. The more you can control the muscle the more growth will occur. Always keep a good amount of tension and stretch on the muscles to keep the blood flow.

An Example:

Pushups: While performing your pushups do 10 controlled reps and then stop and hold your position at the bottom for 10 seconds. Following the ten seconds complete 5 more reps.

Pullups: While performing your pullups do 5 controlled reps and then pause and hold your position at the top for 10 seconds. Following the 10 seconds complete as many reps as possible to failure.

BW Squats:  While performing your Squats do 10 controlled reps and then stop and hold your position at the bottom for 10 seconds. Following the ten seconds complete 5 more reps.

Difficulty

Make sure you are progressing. Continue to try more difficult movements. Instead of doing just pushups, do Divebomber pushups, or handstand pushups. Instead of doing regular bodyweight squats do step ups or pistols. If you dont try to progress in these exercises you will never stimulate muscle growth.

Sample Program

Level One Upper Body Routine

-Pushups: 3 sets of 15 ( First five reps slow and controlled the next five as fast as possible, and the last 5 slow and controlled)

-Pullups: 3 sets of 10 ( First five reps slow and controlled the next five as fast as possible)

-Diamond Pushups or dips 3 sets of 10 ( First five reps as fast as possible pause for 5-10 seconds and then complete the next five as fast as  possible)
-Chinups  3 sets of 5 ( First five controlled, then hold for 5-10 seconds)

-Shoulder Pushups 3 sets of 15 ( First five reps slow and controlled the next five as fast as possible, and the last 5 slow and controlled)

Level two is similar, but more sets are used with more difficult exercises, like Handstand pushups, L-Pullups, and feet elevated diamonds.

Level One Lower Body/Abs

-Squats                4 sets of 15         ( First five reps slow and controlled the next five as fast as possible, and the last 5 slow and controlled)

-Leg Lifts            4 sets of 15         ( First five reps slow and controlled the next five as fast as possible, and the last 5 slow and controlled)

-One Leg SLDL        3 sets of 15         ( First five controlled, then hold for 5-10 seconds, then complete the rest of the noted reps)

-Lunges            3 sets of 10         ( First five controlled, then hold for 5-10 seconds on each leg, then complete the rest of the noted reps)

- Supermans            4 sets of 15         ( First five reps slow and controlled the next five as fast as possible, and the last 5 slow and controlled)

Level two is similar, but more sets are used with more difficult exercises like Pistols, step ups, and more ab work.

With this program you should be able to get in a great workout, and continue to put muscle on your body in the process. The isometrics and pauses will also help you get stronger using your own bodyweight, just make sure you are always progressing.

About The Author 

Matt Potak is a wrestling and football coach at the high school level. He is also a personal fitness trainer in the St Augustine, Florida area. For more info on Matt, email him at: m_potak@yahoo.com. Also check out his blog at www.mattpotak.wordpress.com

Here’s a 3 minute video showing 2 new games that you can use right away with minimal equipment in your fitness bootcamp or sports camp!
Fitness Games

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Speed trainng with Resistance Bands
Dave Schmitz

I had the pleasure this summer to work with over 180 athltetes of all ages and genders.    Of course we trained a ton with RBT and as the athletes return back to their respected teams this fall they are absolutely crushing their team workouts not to mention their speed tests. One of the reasons why I think they do so well is because of  the amount of time we put into working on deceleration speed at the “point of transformation”. The point of transformation is the time it takes an athlete to go from a decelerated state into an accelerated motion. Obviously the shorter this time is, the faster they get out of their breaks or the less ground contract incurred during  a linear speed drill. The point of transformation I feel comes down to 3 things…  

1.  How well integrated are your decelerators.  Is the trunk  providing the glutes a stable  point for them to apply force to decelerate and than accelerate.  

2  Are the trunk stabilizers being recruited fast enough to prevent the upper torso from getting to far outside the center of gravity and thus over loading the lower torso.

3.   Is the trunk stabilization strong enough  to allow the arms and legs to aggressive swing around to create counter balance to decelerate and than reverse that motion to create a driving force for acceleration.  

What I see is athletes do not like to crank the arms and often position the feet incorrectly because they do not have good trunk integration with the upper and lower extremites. As you watch the follow video I think you will see how that is true.     If you are wondering what is the best bands for speed development.. your Best Band package for speed training is right Here.

30 min TT Bootcamp Workout

Warm-up (30 seconds per exercise) – 5 minutes

• Jumping Jacks
• Pushup
• Stick-up ===>
• Running in Place
• Rest 1 minute before repeating 1 more time.

TT Strength Circuit (30 seconds per exercise) – 5 minutes

• Vertical Jump
• Spiderman Pushup
• Rest 1 minute before repeating 1 more time.

Water Break – 1 minute

TT Tabata Exercises– 10 minutes

• BW Squats – 20 seconds BW squats plus 10 second walking recovery x 8 rounds
• Rest 2 minutes and take water break
• Touchdown Forward Lunge plus Pushups – 20 seconds touchdown forward lunges plus 10 seconds pushups x 8 rounds

TT Total Body Abs Circuit (30 seconds per exercise) – 5 minutes
Abs exercises circuit

• Spiderman Climb
• Plank on 1-Leg (30 seconds per side)
• Burpee
• Rest 1 minute before repeating 1 more time.

Cool-down, Stretching & Water Break – 5 minutes

Click here to get the TT Bootcamp Manual with all these workouts and exercise photos