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Alternative Body Weight Exercises For Strength Development
Alternative Body Weight Exercises For Strength DevelopmentBy Andy J Ford
What do you do if you do not have access to a gym and/or you do not have the money to purchase strength equipment like dumbells, medicine balls, kettlebells or resistive bands? If you are an athlete you must develop strength you cannot afford not to.
What can you do? Your answer is to use your own body weight and create exercises as a tool for your strength development. Most young athletes of today are woefully weak in body weight exercises. Ask a kid to perform a push-up, chin-up or below parallel body weight squat and chances are you will see terrible form and a lack of strength and mobility to perform these exercises.
However, if you are one of those athletes that have the mobility and strength to perform the above exercises and need to be challenged, then I suggest you try these gymnastics based exercises.
Why gymnastics type exercises? Because pound for pound they are one of the strongest athletes around. There have been many first hand accounts and studies showing that a large number of gymnasts while have never touched a weight in their life have lifted twice or more their bodyweight in the deadlift and squat. They have also lifted up to one and a half to twice their body weight on the bench press. All doing body weight training for a year or more or even less.
Here are a few exercises that will assist and help increase and develop more strength by using only your body weight.
1. To develop lower body strength, try Wall Walkouts.
Place hands on wall. Proceed to walk out as far as possible with hands still on wall. Hold and then walk back.The idea eventually is to get your butt as close to the floor as you can without losing and position. To challenge yourself even more, hold at end range 5-6 seconds. Try to work to 5 sets of 5-6reps
As you can see this will increase lower body strength as well as flexibility not only in the lower body however in the shoulder girdle as well.
Morelower body
2. Hanging leg raises from a bar
Hold onto a bar with arms straight. Lift one leg off ground slowly to about 90 degrees other leg is on ground Hold 5 sec. and bring down. Do other leg the same way. Do 5 each.Too tough? Hold 1 sec. Too easy? Start with both legs off ground at all times and don't touch ground at all.
Upper body
3. Asian pull-ups
Hold position of pull-up at top of bar and hold 5sec. and then immediately "spring down" FAST. Arms now straight on bar. Pull-up again and hold over bar again and repeat cycle 5 times.
4. Various push-ups.
1. Hold push-up position at bottom range for 5 sec. and then immediately push-up and then go down and hold again. Repeat 6-10 times for 4 -5 sets.
2. Same at top range.
3a. Go to football field and do the following: In push-up position, lock your arms and hips in other words keep them as straight as possible. Bounce forward 5-10yds. and then backwards Keep arms and hips from bending. Do 2-3 times
3b. Next in push-up position, keeping arms straight, drop just your hips down to ground and then thrust them up and bounce forward at the same time. Do same as above.
If you can go a further distance go for it.
Performing all of these exercises on a consistent basis and manipulating the number of reps, speed of exercise and proper rest after each, should give you an even greater strength gain than before.
Andy Ford CSCS
http://www.power-and-speed-training.com
,More Body Weight Exercises For Mobility, Strength and Power
More Body Weight Exercises For Mobility, Strength and PowerBy Andy J Ford
More Body Weight Exercises for Mobility, Strength and Power
In this article I will add more body weight exercises to your athletic performance. In specific, mobility exercises, strength exercises and power exercises. All of these are performed with only your body weight and if executed on a frequent and regular basis, you will definitely increase your mobility, strength and power
For Mobility, which is a critical precursor for strength development, do the following:
1a. Shoulder mobility- Reverse shoulder circles. With palms facing forward and arms by your side, make a big circle backward with both arms. Start at 20 and eventually reach up to 75.
1b. Elbow touches- Put fingertips on your temple area on the outside of your forehead. With palms facing out and elbows out,move elbows inward and try to touch them together. Do 10-20 touches
Hip Mobility- Get on all fours position on ground and do these exercises to increase your flexibility and movement in your hip abductors and glute maximus.
1a. Straight leg hip circles- Bring your right leg out to the side of you, not behind you. Keep it straight and now try to circle it in a forward movement (toes go first)at least 10 times. Now try backward circles (heels first). Do not ROCK YOUR BODY just use your hip!
1b. Straight leg kick ups- Same position as above however now kick leg upward with out assisting with your back. In other words, Don't rock. Do 10-20 each side.
1c. Straight leg leg kickbacks- Bend right knee towards chest and then straighten it by kicking it back. No Rocking. Do 10-20 each leg
Routine for Strength and Power in a Circuit Format:
1. Core work:
a. In a push-up position, do alternating elbow to knee touches for 20 total
b. Single leg bridge- Lie on back and have one leg bent and one straight however up in the air. Arms folded across chest. Lift butt off ground as high as possible for 15-20reps. Do other side.
c. Side plank kick ups- Lie on side with legs straight and stacked on top of each other. Have elbow bent on ground and out toside. Put weight on forearm and now lift your body off ground without leaning forward. Now lift up top leg and bring it down again for a minimum of 5 kicks. Do other side. Try eventually to do 15-20
Lower Body Strength and Power:
a. Squat to a soccer ball or basketball. Squat down to ball with weight on heels and chest and chin up. Hold butt on ball for 2sec. and then come up. Do 20-25.
b. Squat jumps. Same as above however just touch butt to the ball and immediately jump up. Do 6-10
c. Forward/backward lunges- Lunge with good form. Trunk up not forward. Long stride forward with front knee in line with your ankle and not in front of your toes. Power up and lunge forward with other leg. Do walking lunges. 20yds forward and then return in a backwards lunge.
d. Lunge jumps- Get in lunge position and immediately try to jump up and land and jump again. Do 6- 10 each leg
Upper Body Strength and Power:
a. Elevated push-up- Find either two benches or chairs. Have your hands on one bench and feet on the other. Proceed to do 20-50 push-ups. Too easy? Put a weight on your back.
b. Elevated jumping push-ups- Same position as above however now try doing a push-up and then jumping arms off bench and do push-up again. Do 10 and then eventually try both arms and legs jump.
c. Body rows or chin-ups. Do 6-12 or more d. Plyo pull-up- From ground, jump up and do 1 pull-up. Jump down and repeat 5-10 times.
Try this routine starting from your core work first and doing each exercise one time for the reps required. So that's 11 exercises. After you complete all 11, rest 1 -2 min. and do again
Try to get 3-4 cycles in however always do your mobility exercises first. Cool down with light jog around track for one lap and then stretch.
Thanks for reading,
Andy
www.power-and-speed-training.com
,Examples of Isometric Exercises
Examples of Isometric ExercisesBy Samantha Matheny
There are many different types of isometric exercises you can do to turn your home into your own personal isometric gym. They all involve resistance using your own muscle, a doorframe or wall, or elastic bands or weights. Here is a sample list of isometric exercises I like to use.
Upper Body:
1) Push-Ups. Start in the push-up position (arms shoulder width apart, back flat, on your toes). Lower yourself halfway to the floor. Hold this position for 10-30 seconds. Rest. Repeat 2-3 times.
2) Chest Press: With your back straight (standing or sitting) press the palms of your hands together for 10-30 seconds. Rest. Repeat 2-3 times.
3) Shoulder Raises: Stand with your feet shoulder width apart. Palms down (or with an elastic band or weight) raise your arm directly out to your side. Once your arm is parallel to the floor, hold it there until your arm begins to drop and your shoulder starts to rise. Slowly lower your arm back to your side. Rest. Repeat with each arm (alternating to improve posture) 2-3 times.
4) Plank: Start lying face down on the floor with your forearms and elbows on the floor. Prop yourself up on your toes and forearms. Keep your back straight and hips up. Hold this position for 10-30 seconds. Lower yourself back down. Rest. Repeat 2-3 times.
Lower Body:
1) Phantom Chair: With your back against a wall, bend your knees and lower yourself until your thighs are parallel to the floor. Carefully move your feet away from the wall until yourcalves are parallel to the wall. Extend arms out in front of you. Hold position for 10-30 seconds. Slowly bring yourself back to a standing position. Rest. Repeat 2-3 times.
2) Calf Raises: Stand next to a wall or sturdy object for balance. Raise your left leg so you are standing on just your right leg (yes, you can set your left foot on the back of your right calf). Carefully stand up on your toes and hold position for 10-30 seconds. Slowly lower yourself back to flat-footed. Rest. Repeat 2-3 times then repeat with left leg.
3) Upper Abs: Start lying flat on the floor like you are doing crunches. Pull yourself up into a crunch and hold position for 10-30 seconds. Slowly lie back down. Rest. Repeat 2-3 times.
4) Lower Abs: Start lying on your back. With your feet together, lift feet 6-8 inches off the floor. Hold for 10-30 seconds. Slowly lower feet back to floor. Rest. Repeat 2-3 times.
These are all exercises I enjoying doing in conjunction with my normal exercise routines. They are a superb way to add some variety or diversity to keep exercising fun.
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