Never gymless pdf download

Unfortunately, these athletes rarely target their fast twitch muscle fibers. The intensity of a bodyweight squat or pushup is not enough to stimulate these motor units.

Less powerful motor units assume the task. The powerful fast twitch fibers do not respond to the training. This discussion is not intended to scare you away from high rep calisthenics. High repetition work is excellent for strength endurance, which is a valuable strength quality. The goal of this discussion is to simply reinforce the importance of variety in training. Many athletes have shifted their attention from strength endurance to maximal strength. This trend is also becoming more popular among bodyweight exercise enthusiasts.

Unfortunately, excess development of maximal strength has a negative influence on speed. Verkhoshansky established that excessive maximum strength training can hinder speed strength and technical skill in boxers Research has shown that prolonged, heavy workloads can slow the contraction speed of muscles.

Furthermore, Mel Siff referred to a study by Filinov, which established that excessively heavy strength training can diminish the force and speed of a boxer's punches Siff, a. Many trainers overlook this information. It has become increasingly common for trainers to encourage their young fighters to always lift heavy when working with free weights.

This is a mistake, as a strength program limited to max-strength training will inevitably deteriorate the speed strength qualities of the neuromuscular system. While maximal strength is an important prerequisite to explosive training techniques, it must not become the sole method of training. World-renowned sports scientists have been stating these facts for many years. Unfortunately, the information has fallen on deaf ears. Many athletes are unaware that the ability to produce maximal force and the ability to produce velocity are different motor abilities.

The development of one does not ensure the development of another Zatsiorsky, For example, a defensive lineman may possess tremendous strength in the weight room maximal strength , yet lack the ability to explode towards the quarterback because of his poor development of explosive strength.

Clearly, the total strength available by this football player is significant. However, his total strength is not the deciding factor in his success on the playing field. What really matters is his ability to display the greatest force possible at the given moment. Time is a critical aspect, as tension must be developed in minimal time explosive strength.

In addition, too much time spent training for maximal strength can fatigue the central nervous system CNS. Due to the intensity of these training methods, the nervous system will need plenty of time for recovery.

An overburdened CNS is a surefire recipe for overtraining and decreased performance. A fatigued central nervous system will hinder your ability to recruit powerful motor units, 29 which will ultimately limit your ability to produce force. Therefore, it is essential that maximal strength be trained in moderation. Another potential problem related to excess maximal strength training is injury to the tendons, joints, and ligaments.

Although I strongly believe that strenuous loading is safe, it can become dangerous when performed by an individual who is not structurally prepared. Voluminous work of moderate intensity is required to strengthen the tendons, joints, and ligaments Verkhoshansky, These structures develop at a slower rate than muscles. If you dive headfirst into a maximal strength program without a solid foundation, you are asking for injury, with potentially serious consequences. Yet, despite these potential drawbacks, maximal strength is important and must be developed.

The development of maximal strength leads to several advantageous neural changes. Do not focus all of your attention to one strength quality. Make time for restoration, and the development of other strength qualities.

Much of an athlete's strength training should be dedicated to explosive strength development. As mentioned before, explosive strength is the strength quality most characteristic of athletic activities. A successful athlete must possess the ability to develop significant tension in minimal time. If it takes too long to develop this tension, your strength will lack value in the competitive arena. Athletes must develop the ability to explode with power at the drop of a dime.

Please note however that you must develop a solid foundation before engaging in the exercises required to develop advanced strength qualities. For example, it would not make sense to prescribe an intense plyometric training program to an untrained client. The individual lacks the physical preparedness to engage in 30 such an activity. Voluminous work must be performed first to lay the foundation for more intense activities.

Clearly, the phrase strength training involves much more than picking up a pair of dumbbells or working through a few sets of pushups and pull-ups.

The strength program detailed throughout this manual will focus primarily on bodyweight exercise methods. We will successfully target each strength quality with little or no equipment. World-class strength does not require a world-class facility. We can develop each strength quality at home, without elaborate exercise machines.

In addition to these strength qualities, this program will dedicate time to highspeed conditioning. The third energy system, the aerobic system, will also be targeted, but to a lesser extent. The high-speed conditioning routines will take place at a faster pace than the strength endurance routines.

These workouts will develop unique qualities. For example, high repetition bodyweight squats or pushups will develop a different kind of conditioning than full speed sprint intervals on the track. The high repetition work will emphasize strength endurance, while the sprint intervals will emphasize anaerobic endurance. These concepts will be discussed in more detail in the conditioning chapter.

Mccay Pushups are perhaps the most common exercise of all. I am confident that every reader of this book has spent some time on the ground performing pushups. Everyone wants to push, while few choose to pull. Pushups reign supreme in the bodyweight exercise world.

Pull-ups are unfortunately a rarity. The same phenomenon exists in the weight lifting world. The bench press rules as the most popular exercise among lifters. You could walk into any commercial gym and expect someone to ask you how much you can bench. Lines often form around bench-pressing stations. Bench press junkies wait eagerly for their chance to hop on the bench. On the other side of the gym, you will be lucky to find a pull-up bar.

Many of the bars are disguised as dirty laundry hangers, as gym members hang their wet towels from the bars to dry. Most gyms have more towels on the bar than hands. Most bench press junkies ignore the upper back. Those who do train this musculature are content with a few sets on a carefully calibrated lat-pulldown machine. I've never walked into a gym and had someone ask me how fast I could climb a 25 foot rope, or how many pull-ups I could perform while wearing a pound weighted vest.

Those of us who engage in these activities are clearly the minority. It is my hope that we can turn the minority into a powerful majority. No one pays attention to the backside of the body. Most athletes focus all of their attention to the mirror muscles front side. Everyone wants a powerful chest, while few take the time to strengthen the opposing muscles of the upper back. Consequently, muscular imbalances develop which leads to an increased risk of injury and most certainly hinders athletic performance.

Consider the following analogy. Large oil companies hire geologists to find oil. These geologists examine surface rocks and terrain with advanced satellite 32 imagery. When oil is found, rigs are set up and the drilling process begins. Large oil companies then sell the oil and earn millions of dollars.

Rather than searching for oil, athletes spend their time searching for improved strength. Fortunately, we do not need high-tech satellite imagery to locate hidden sources of strength. All that you need is a pull-up bar. By regularly pulling on the bar, you will tap into a tremendous strength reserve. The backside of the body has an immense potential for strength development.

Most athletes will never tap into a fraction of the strength that is there waiting to be exposed. Do not make this mistake. Train the body to push and pull. Equipment Options Before discussing the specific exercises, let's review a few low-tech solutions to homebound pull-up training. You do not need a state of the art training facility to perform pull-ups. Several options exist for home use. Doorway Pull-ups - Doorway pull-up bars are available from many exercise equipment suppliers.

The bar seen in the photo simply rests on the door jam. There are no modifications made to the door entrance. You can find several of these products by typing door gym in your Internet search engine.

Basement Pull-up Bar - If you live in a house with a basement, you can easily build a pull-up station. As you can see, I have attached pieces of 2x4 inch wood to the overhead rafters. I then drilled a hole through each 2x4 and ran a piece of pipe through the holes.

I secured the pipe by using inexpensive hose clamps. I inserted a clamp on the inside and outside of each 2x4 to keep the pipe from sliding. You will likely need to kick your feet up to ensure full range of motion. This low-tech alternative will not require any construction. Garage Rafters - If you have a garage with overhead rafters, you can hang from the rafters and perform pullups. Place something underneath your feet so you can step down whenever necessary. You do not want to get stuck on the rafters and fall to the ground.

I simply use a bucket to step up to the rafters. This setup may not be pretty, but it gets the job done. Tree Branch - A thick tree branch makes an excellent pullup station. Grab the branch and start pulling. Another option is to hang a rope or towel over the branch.

Grab one end with each hand and you've got yourself a fine towel pull-up station. This variation of the pull-up is particularly useful for forearm and grip strength. You can buy an inexpensive pair of playground rings at many sporting good stores. I have suspended a pair of rings from towing ropes, which are tied securely to a tree branch. This set-up was inexpensive and easy to construct. As you can see, I have attached the swing hangers to the overhead rafters in my basement.

I then used a quick-link to secure a towel from each hanger. Because of low ceilings, I perform L-pullups from the towels. My legs extend straight, as my body forms the letter L. This variation is excellent for the core. If you do not wish to perform towel pull-ups, you can instead hang homemade rings from the quicklinks. I made these rings by running chain through a small piece of reinforced PVC hose. I connected the chain with a quick-link. In a later chapter, you will also see these rings used as handles for a homemade isometric training tool.

If you have the room, these stations are very useful. Many of the exercises from this chapter are demonstrated on this device. As you can see, there are several options for homemade pull-up training. If you look hard enough, I am sure that you can find a way to train pull-ups at home.

The Exercises Throughout the rest of the chapter, I have included several pulling exercises. You will have multiple options to promote continuous gains and prevent boredom. Let's start by reviewing two common pulling exercises, the chin-up palms facing you and pull-up palms facing away. Assume approximately a shoulder width grip for each movement. Most athletes will be stronger with chin-ups, as you are able to pull with the biceps.

Pull-ups are more functional however. If you ever need to pull yourself up ex. If you are unable to perform full repetitions, start working with negatives and static holds. For example, hoist your chin over the bar.

You can either jump up to the bar or use a stool for assistance. Kick your feet out from the stool and slowly lower yourself to a free hang position. As you gain strength, incorporate static holds of 3 to 5 seconds.

For example, lower yourself a few inches, and then hold this position for 5 seconds. Drop another few inches, and once again hold the position for 5 seconds. Continue dropping and holding until the arms hang straight from the bar. If you are unable to perform full repetitions, the resistance band will help pull you up to the bar.

When performing assisted pull-ups, you should use a loop shaped band. Several band exercises will be illustrated throughout this manual. Bands are excellent for spicing up any bodyweight exercise routine. Resistance bands are effective, inexpensive, and easy to pack when traveling. When performing an assisted pull-up, you can use one or two bands, depending on how much assistance is required. A light resistance band is typically all that is necessary to pull your chin over the bar.

Below, I have illustrated a double band set-up, a single band, and a single band around the knee. For the double band, I have looped the bands with a slip-knot on each side of the bar.

I then placed each foot inside one loop. The tension from the band lightens the load when pulling on the bar. If you only need one band, you can attach the band to the center of the pull-up bar. Position both feet inside the loop that forms at the bottom. If the band is not long enough to reach the feet, you can loop your knee through the band. If you do not wish to buy resistance bands, you can save money by purchasing rubber pallet bands.

One excellent supplier is www. Although these bands are not as strong as the bands referenced above, they can be useful for assisted pull-ups. You will develop the ability to perform unassisted pull-ups. Once you reach this point however, you do not need to abandon these techniques. For example, suppose you reach the point where you can muster one repetition.

Performing this one repetition will be very stressful for you. One repetition for you will equate to training for maximal strength you will need every last drop of strength to perform the repetition. As mentioned earlier, too much time spent training maximal strength can lead to burnout.

For this reason, you should not limit yourself to this protocol, simply because you have achieved your first unassisted repetition. You can continue to work with bands and negatives to build more volume on the bar. The key to improving on the pull-up bar is to increase volume, without burning yourself out.

This logic holds true whether you are training for your first repetition, or your first one-arm chin-up. As you continue to gain strength, and can eventually string together several unassisted pull-ups, you can begin working with new variations. Never limit yourself to one hand position. Incorporate variety to prevent staleness. Two options include a close grip and wide grip hand position. By moving the hands six inches in or out, you will hit the muscles from slightly different angles.

Please note however that certain trainers believe wide grip pullups are damaging to the rotator cuffs. I do not agree with this assessment. I have used the exercise for many years and have never experienced any pain. Suppose you were rock climbing. You cannot climb with a single hand position. You may need to grip the rock at a wide angle to pull yourself up. Wide grip pull-ups can certainly be useful at times. Ultimately, you must apply commonsense to your workout.

If an exercise causes pain, you should stop and opt for another variation. We all have unique bodies. If you feel pain, who am I to say the exercise is not painful. Always listen to your body. It is the ultimate feedback mechanism.

Drape one or two towels over the bar to blast the grip and forearms. This simple addition is one of the best that you can make to your pullup training. Towel pull-ups are a favorite of mine. Fat can be fun when discussing pull-ups. In the first picture, I have wrapped the bar with a towel to increase the thickness of the bar.

This fat bar will blast the forearms. In the next picture, I've wrapped duct tape around the inner grips of my doorway pull-up bar. For this reason, I only apply tape to one location on the bar. You can add a few layers of tape each week as your strength improves.

Rope Pull-ups are also excellent for grip strength. In the picture, you can see how I have draped a manila rope over the pull-up bar.

I bought the 10foot piece of rope from www. You will grab the rope in each hand and perform pullups. Later in this chapter, I have discussed several rope climbing exercises. If you do not have a place to climb, rope pull-ups are the next best thing. I recommend using a rope that is 1. The rope seen to the left is 2 inches thick. This size rope is excellent for grip strength. Adding Weight When working to perform your first pull-up, the exercise is primarily a strengthbased movement.

In time, one repetition will provide much less of a challenge. As you begin working with higher repetitions, the exercise will target strength endurance, as opposed to maximal strength. For example, suppose you can perform 30 bodyweight pull-ups. Working with such high numbers is a tremendous display of strength endurance. If you wish to target maximal strength, you will need to work with more difficult variations ex.

Weighted pull-ups and chin-ups will build tremendous strength on the bar. There are several options for adding weight to your pull-up session. Perhaps most common is the use of a weighted vest. Weighted vests can be added to several exercises.

A partial list includes movements such as pushups, squats, lunges, dips, and rope climbing. Two quality providers include www. A less expensive pull-up option can be constructed with a durable backpack.

Simply stuff a backpack with freezer bags filled with sand. This homemade contraption is useful for exercises such as pull-ups and pushups. It is not as 40 versatile as a vest however, as all the weight sits on one side of the body the backside. A weighted vest evenly distributes the weight.

Conventional weights can also enhance your pull-up session. Two options include the use of a dip belt or a dumbbell positioned between the feet. One possible advantage of these methods is that you are able to provide additional resistance without obstructing the natural movement of the exercise. Suppose you are using a weighted backpack, all the weight will sit on your backside.

The backpack may be uncomfortable to some users. A dip belt is particularly useful as you can add a lot of weight, and make quick and small weight adjustments. Below, I have added pounds, and still have room for more weight. It is possible to display tremendous maximal strength, while lacking in other strength qualities such as speed strength and explosive strength.

Do not overlook the importance of these explosive strength qualities. Even when you progress to heavy weighted pull-ups, you should still find time for unweighted speed pull-ups as well as higher rep work. By working with each variation, you will develop several strength qualities.

Below, I have demonstrated the clap pull-up. To perform this exercise, you will begin with a traditional pull-up grip. From this position, you will pull as hard and as fast as possible. Your goal is to pull up and over the bar. You will then take your hands off the bar, clap the hands together, and catch the bar as you descend towards the ground.

The momentum from catching the bar will bring you back to the beginning position. From this point, you will immediately reverse the motion, once again pulling hard with the goal of catching air and clapping the hands together. Do not perform this variation on a doorway pull-up bar.

The momentum from catching the bar may cause damage to your door entrance. You will need a secure pull-up bar to safely perform this exercise. These alternating grip pull-ups require more coordination and timing than the clapping pull-ups.

You will start in the pull-up position. Pull hard and remove your hands from the bar as you ascend. Release the hands and quickly catch the bar in the chin-up position. Drop back down to a free hang illustration 4 below , and pull from the chin-up position. You must then release the hands and catch the bar with an overhand pull-up grip.

Continue with this back and forth alternating motion. Try to perform one rep, and then remove yourself from the bar. Become comfortable with one repetition at a time. You can then work to string together multiple repetitions. It is much more difficult to perform several consecutive reps. Ross, how are these movements beneficial? Are they just for show?

While writing this text, I posted a video clip to the www. Following the brief video clip, I received several questions about the value of these movements. These exercises offer several benefits. First, these movements require much more coordination than a traditional pull-up.

These movements are also valuable at enhancing body awareness. You will be forced to execute these movements either a handclap or a change of grip while the body is airborne.

In addition to the power required to become airborne, you must also utilize timing and handeye coordination. If either of these qualities are lacking, you will miss the bar on your descent.

Furthermore, these pull-up variations lack deceleration. You are able to pull as hard as you can, all the way through the exercise. There is no need to stop at the top of the exercise. You pull through the traditional stopping point. You are able to accelerate all the way through the exercise. These movements are ideal for the development of explosive pulling strength.

Another useful exercise that can be performed on the bar is the muscle-up. A muscle-up from a pull-up bar is a tremendous full body movement. This exercise will require speed, power, and coordination. For starters, you will need a pull-up bar that does not have interference by the legs and midsection. I do not perform this exercise on my pull-up station.

The abdominal apparatus causes interference with the legs during the ascent to the top of the bar. You will also need a good deal of overhead clearance. Your entire midsection will clear the bar at the top of the movement. Therefore, I perform this exercise on an outdoor pull-up bar.

I can integrate this movement into playground workouts. I occasionally bring a small group of athletes to a local schoolyard. We use the field for various sprint drills and 44 calisthenics. We can then use the playground equipment for exercises such as pull-ups and muscle-ups. These workouts offer one enjoyable way to spice up the monotony of training.

The muscle-up is essentially a combination of a pull-up and dip. You will start by pulling hard on the bar. You will pull the chest up towards the bar. As the chest approaches the bar, you will lean forward and push the bar under the shoulders. The transition from the pull-up to the dip is the most difficult part of the exercise.

The shoulders will essentially roll over the hands. Once you reach the transition phase step 3 , the finishing portion is much less difficult. You will simply push down on the bar. You will need a good deal of explosive pulling power to make the transition from pull to push. Upon reaching step 4, you will return to the start position and continue.

Many athletes struggle to perform this exercise. Once you achieve your first repetition however, you will understand and feel the coordinated movement that must take place. You may need several weeks to perform your first repetition, and then crank out several reps just a few days later. Once you gain a feel for the exercise, everything falls into place. In the illustrations above, I have used an inexpensive pair of playground rings, which are attached to a towing rope.

If you do not wish to use this low-tech setup and prefer the real deal, check out www. When performing the muscle-up from rings, you must start by learning the false grip.

To achieve this grip, you will rest the base of your palm on top of the rings. This gripping style will provide more leverage when transitioning from the upward pull to the dip. You will be able to push from the palm of the hand. Personally, I do not believe the false grip is necessary for a muscle-up from a pull-up bar. The false grip however is useful for a ring muscle-up. To perform the ring muscle-up, you will start similarly to the bar muscle-up.

Pull the chest up towards the rings. As your chest approaches the rings, lean the body forward and transition into the dip position. Once again, this transition is the most difficult part of the exercise. As with the bar muscle-up, the shoulders will roll over the hands, as you lean forward into the bottom portion of the dip. Lastly, you will press upward, locking the arms out on top. As you lower yourself to the beginning position, you will likely gain momentum which will help you string together several consecutive repetitions.

You can buy a quality rope from the previously referenced www. Rope climbing is a tremendous pulling exercise, which will also develop powerful hands and forearms. Many athletes underestimate the grip training benefits of rope climbing. I have several ropes that I use for climbing. I have converted a large pine tree in my yard into a rope climbing workout station.

If you choose this option, be sure to use a sturdy tree branch to tie off your rope. If rope climbing is new to you, you may need to use your feet to help with the climb. You will loop the feet around the rope as you pull with the arms.

Eventually, you should avoid using the feet for assistance. I actually recommend extending the legs out in front of the body. Your body will resemble the shape of the letter L.

Learn about bodyweight exercise for strength, endurance, and speed. Supplemental exercises with resistance bands are also included, as well as a simplified nutritional strategy for lifelong health and athletic performance. It is very easy to an swer: Ross Enamait …. I think this manual is extremely thor ough with your in depth information on program design and countless sample workouts….

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