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Calisthenics Training Programs Workouts from remedial through advanced Authored and published by Owen Johnston This book is part of my full guide, also available for free at my website: www.bodyweight.biz

Owen Johnston – https://www.youtube.com/bodyweightbiz Copyright Information Calisthenics Training Programs - workouts from remedial through advanced 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. It’s slow. It’s methodical. It’s exhausting. We don’t 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 make a single cent from orders made through this service. www.simpleprintservice.com 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/

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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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Owen Johnston – https://www.youtube.com/bodyweightbiz Table of Contents Calisthenics Programs workouts from remedial through advanced

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Calisthenics Progressions

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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! Visit my YouTube channel to view my training videos and playlists: https://www.youtube.com/bodyweightbiz

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Owen Johnston – https://www.youtube.com/bodyweightbiz Table of contents Introduction: Ditch the gym!

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Training programs: Remedial calisthenics training program Strength training programs Bodybuilding programs Skill training programs Abbreviated calisthenics programs Bodyweight + sandbag programs Weighted calisthenics programs Poor Man's Strength Training programs Karate Training programs (guides included)

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Additional Information: Example workouts Training tactics (For bodybuilding, strength, and skill) Calibrating exercises and workouts (Tougheners, regressions, drop sets, equipment)

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Owen Johnston – https://www.youtube.com/bodyweightbiz Ditch the gym – build strength and muscle with your own bodyweight! “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 isn’t 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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Owen Johnston – https://www.youtube.com/bodyweightbiz 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. I have plenty of video playlists on DIY training equipment, training with repurposed materials, and more on my YouTube channel – https://www.youtube.com/bodyweightbiz

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Owen Johnston – https://www.youtube.com/bodyweightbiz Remedial lower body workout Don’t 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. Don’t 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 Beginner goal: Hold for 10 seconds Intermediate goal: Hold for 30 seconds Progression goal: Hold for 1 minute III. Wall sit Beginner goal: Hold for 10 seconds Intermediate goal: Hold for 30 seconds 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) 12

Owen Johnston – https://www.youtube.com/bodyweightbiz Remedial pushup workout Don’t 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. Don’t 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 – Beginner goal: 1 set of 10 repetitions Intermediate goal: 2 sets of 30 repetitions Progression goal: 3 sets of 50 repetitions 4.) Upper body mobility work with deep breathing 2-3 minutes, and an emphasis on the shoulders

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Owen Johnston – https://www.youtube.com/bodyweightbiz Remedial abdominal workout Don’t 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. Don’t 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. 1.) Warmup – 5-10 minutes of walking or low intensity interval training 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 Beginner goal: 1 set of 10 repetitions Intermediate goal: 2 sets of 30 repetitions Progression goal: 3 sets of 40 repetitions 5.) Abdominal stretches with deep breathing for 2-3 minutes

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Owen Johnston – https://www.youtube.com/bodyweightbiz Remedial pullup workout Don’t 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. Don’t 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. 1.) Warmup – 5-10 minutes of walking or low intensity interval training 2.) Shoulder circling, shoulder stretches, wrist stretches (all with deep breathing) – 5-10 minutes 3.) Standing pulls – Beginner goal: 1 set of 10 repetitions Intermediate goal: 2 sets of 30 repetitions Progression goal: 3 sets of 40 repetitions 4.) Upper body mobility work with deep breathing for 5-10 minutes, with an emphasis on the shoulders and biceps

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Owen Johnston – https://www.youtube.com/bodyweightbiz Bodyweight strength training programs I have plenty of video playlists on DIY training equipment, training with repurposed materials, and more on my YouTube channel – https://www.youtube.com/bodyweightbiz Programs begin on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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 24 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. 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 Pushup progression Pullup progression Dipping progression Leg raise progression Squat progression

Perform 3-5 sets of 6-10 reps 3-5 sets of 5-8 reps 3-5 sets of 5-8 reps 3-5 sets of 6-10 reps 3-5 sets of 6-10 reps

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Owen Johnston – https://www.youtube.com/bodyweightbiz Intermediate bodyweight strength training program 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 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 Pushup progression Pullup progression Leg raise progression Dipping progression

Perform 3-5 sets of 4-6 reps 3-5 sets of 3-5 reps 3-5 sets of 6-10 reps 2-3 sets of 6-10 reps

Day 2 Handstand pushup progression Horizontal pullup progression Squat progression Bridging progression

Perform 3-5 sets of 3-5 reps 3-5 sets of 4-8 reps 3-5 sets of 3-5 reps 3-5 sets of 6-10 reps or 10-15 seconds

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Owen Johnston – https://www.youtube.com/bodyweightbiz Advanced bodyweight strength training program 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 are working with high advanced exercises in a progression, you will be ready to start training for elite goals. Day 1 Pushup progression Pullup progression Dipping progression Back lever progression

Perform 3-5 sets of 3-5 reps 3-5 sets of 3-5 reps 3-5 sets of 3-5 reps 3-5 sets of 3-5 reps or 5-10 second holds

Day 2 Front lever progression Handstand pushup progression Horizontal pullup progression Leg raise progression

Perform 3-5 sets of 8-10 short holds 3-5 sets of 3-5 reps 3-5 sets of 6-10 reps 3-5 sets of 6-10 reps

Day 3 Squat progression Bridging progression Calf raise progression

Perform 3-5 sets of 4-6 reps 3-5 sets of 4-6 reps or 10-15 second holds 3-5 sets of 15-20 reps

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Owen Johnston – https://www.youtube.com/bodyweightbiz Bodyweight bodybuilding programs I have plenty of video playlists on DIY training equipment, training with repurposed materials, and more on my YouTube channel – https://www.youtube.com/bodyweightbiz Programs begin on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Beginner bodyweight bodybuilding program Warm up and stretch for at least 5 minutes before a workout. 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. 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 Handstand pushup progression Horizontal pullup progression Pushup progression

Perform 3 sets of 8-10 reps 3 sets of 8-10 reps 3 sets of 10-15 reps

Day 2 Squat progression Leg raise progression Lunge

Perform 3 sets of 10-15 reps 3 sets of 10-15 reps 3 sets of 10-15 second holds

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Owen Johnston – https://www.youtube.com/bodyweightbiz Intermediate bodyweight bodybuilding program Warm up and stretch for at least 5 minutes before a workout. Perform light stretching of the muscles you worked after you finish 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. 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 advanced exercises in each progression, and performing the workouts 2 or 3 times a week, you are ready for the next training program. Day 1 Horizontal pullup progression Pushup progression Leg raise progression Upper body mobility work

Perform 3-4 sets of 8-12 reps 3-4 sets of 8-12 reps 3-4 sets of 8-12 reps 10 minutes

Day 2 Squat progression Lunge Lower body exhaustion work Calf work

Perform 3-4 sets of 10-15 reps 3-4 sets of 10-15 second holds 10-15 minutes 3-5 sets (various)

Day 3 Handstand pushup progression Pullup progression Bridge progression (dynamic)

Perform 3-4 sets of 6-8 reps 3-4 sets of 6-8 reps 3-4 sets of 8-12 reps

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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. 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. 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

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Owen Johnston – https://www.youtube.com/bodyweightbiz Advanced bodyweight bodybuilding program Day 1 – Chest, shoulders, biceps Pushup progression Pullup progression (biceps emphasis) Jowett pushups Horizontal pullup progression (biceps emphasis) Handstand pushups (any variation) Leg-elevated or jackknife pushups Horizontal pullup progression Korean dips

Perform 3-4 sets of 6-8 reps 3-4 sets of 6-8 reps 2-3 sets of 8-12 reps 2-3 sets of 8-12 reps 2-3 sets (Various) 2-3 sets (Various) 2-3 sets of 8-12 reps 2-3 sets of 5-8 reps

Day 2 – Legs and waist Cardio and stretching Squat progression Glutes / hamstrings progression Sissy squats Calf raise progression Dynamic back levers Leg raise progression

Perform At least 5 minutes each 2-3 sets of 8-12 reps 2-3 sets (Various) 2-3 sets (Maximal effort) 3-4 sets (Various) 3-4 sets of 4-6 reps 3-4 sets of 10-20 reps

Day 3 – Back, triceps, forearms Pullup progression Dip progression Horizontal pullups Triceps extensions Hang grip work progression Finger extensor work (shake hands out after) Wrist progression (shake hands out after)

Perform 3-4 sets of 6-8 reps 2-3 sets (Maximal effort) 3-4 sets of 6-8 reps 2-3 sets of 8-10 reps 2-3 sets (Maximal effort) 2-3 sets of 3-7 reps or 8-12 second holds 2-3 sets of 3-7 reps or 8-12 second holds

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Owen Johnston – https://www.youtube.com/bodyweightbiz Bodyweight Bodybuilding Program – Daily Double Split This program is for advanced athletes. Warm up and stretch for at least 5 minutes before a workout. 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 1A. Pushup progression 1B. Pullup progression 2A. Jowett pushups 2B. Back exercise 3A. Dip progression 3B. Pullup isometrics and negatives (pronated grip)

Perform 3-4 sets of 8-12 3-4 sets of 6-8 2-3 sets of 8-12 2-3 sets of 8-12 2-3 sets (Various) 2-3 sets (Various)

Afternoon or evening - lower body 1A. Squat progression 1B. Glutes / hamstrings progression 2A. Pistol squats 2B. Step-ups 3A. Sissy squats 3B. One leg deadlifts 4A. Calf raise progression 4B. Calf isometric holds

Perform 2-3 sets of 8-12 2-3 sets (Various) 2-3 sets of 8-12 2-3 sets of 6-8 2-3 sets (Maximal effort) 2-3 sets of 8-12 3-4 sets (Various) 3-4 sets (Various)

Exercises - days 2, 4, 6 Morning - shoulders, triceps, biceps, forearms 1A. Handstand pushup progression 1B. Biceps emphasis – pullups or horizontal pullups 2A. Handstand progression (up to wall supported) 2B. Horizontal pullup progression 3A. Biceps isometrics and negatives 3B. Hang grip work progression 3C. Bodyweight triceps extensions 4A. Finger extensor work 4B. Wrist progression

Perform 2-3 sets (Various) 2-3 sets (Maximal effort) 2-3 sets of 30-60 seconds 2-3 sets of 6-13 2-3 sets (Various) 2-3 sets (Maximal effort) 2-3 sets of 8-12 reps 2-3 sets of 3-7 reps or 8-12 second holds 2-3 sets of 3-7 reps or 8-12 second holds

Afternoon or evening - abdominals Leg raise progression Midsection hold progression Side planks Dragon flag progression Side leg raises

Perform 2-3 sets of 8-12 2-3 sets of 10-20 seconds 2-3 sets of 10-20 seconds 2-3 sets (Various) 2-3 sets (Various)

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Owen Johnston – https://www.youtube.com/bodyweightbiz Bodyweight skill training programs Warm up and stretch for at least 5 minutes before a workout. Perform light stretching of the muscles you worked after you finish training. I have plenty of video playlists on DIY training equipment, training with repurposed materials, and more on my YouTube channel – https://www.youtube.com/bodyweightbiz Programs begin on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Beginner bodyweight skill training program Warm up and stretch for at least 5 minutes before a workout. Perform light stretching of the muscles you worked after you finish training. Start with a beginner or novice exercise from each progression. 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 (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 Pushup progression Horizontal pullup progression Planks

Perform 4 sets of 4-6 reps 3 sets of 4-6 reps 3 sets of 10-20 second holds

Day 2 Dipping progression Midsection hold progression Squat progression

Perform 4 sets of 4-6 reps 3 sets of 10 second holds 3 sets of 8-10 reps

Day 3 Handstand pushup progression Leg raise progression Bridging progression

Perform 4 sets of 4-6 reps 3 sets of 8-10 reps 3 sets of 8-10 reps

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Owen Johnston – https://www.youtube.com/bodyweightbiz Intermediate bodyweight skill training program Warm up and stretch for at least 5 minutes before a workout. Perform light stretching of the muscles you worked after you finish training. 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 (but are not required to) perform the workouts twice each week. Take at least one rest day each week. When you are working with advanced exercises in each progression, you are ready for the next training program. Day 1 Pullup progression Midsection hold progression Squat progression

Perform 5-6 sets of 3-5 reps 5-6 sets of 10-20 holds 5-6 sets of 3-4 reps

Day 2 Dragon flag progression Press flag progression Pushup progression

Perform 5-6 sets of 3-4 reps 5-6 sets of 5-10 second holds 5-6 sets of 4-6 reps

Day 3 Hand balancing practice Dipping, muscleup, or gymnastics kip progression Bridging progression

Perform 5-6 sets of 3-4 reps 5-6 sets of 3-5 reps 5-6 sets of 4-6 reps

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Owen Johnston – https://www.youtube.com/bodyweightbiz Advanced bodyweight skill training program Warm up and stretch for at least 5 minutes before a workout. Perform light stretching of the muscles you worked after you finish training. 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 (but are not required to) perform the workouts twice each week. Take at least one rest day each week. Day 1 Dipping, muscleup, or gymnastics kip progression Back lever progression Midsection hold progression

Perform 5-6 sets of 3-5 reps 8-10 sets of 1-3 reps or 4-6 second holds 8-10 sets of 5-8 second holds

Day 2 Hand balancing Front lever progression Dragon flag or press flag progression

Perform 8-10 short sets per skill 8-10 sets of 1-3 reps or 4-6 second holds 8-10 sets of 3-5 reps or 4-6 second holds

Day 3 Squat progression Pushup progression Tumbling

Perform 8-10 sets of 3-5 reps 8-10 sets of 3-5 reps 8-10 sets of 3-5 reps per skill

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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. Warm up and stretch for at least 5 minutes before a workout. Perform light stretching of the muscles you worked after you finish training. Uneven bars Pullup progression Leg raise progression Chinup pullover progression Dipping, muscleup, or gymnastics kip progression

Perform 4 sets of 4-6 reps 4 sets of 4-6 reps 8-10 sets of 1-3 reps 5-6 sets of 3-5 reps

Floor conditioning Pushups Midsection holds (focus on hollow body) Squat or jump progression Tension-flexibility exercises

Perform 4 sets of 4-6 reps 4 sets of short holds (various) 5-10 minutes

Tumbling Bridging progression Front tuck progression Back tuck progression Hand balancing and transitions

Perform 4-6 sets of short holds 4-6 sets of 3-6 repetitions 4-6 sets of 3-6 repetitions (various)

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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 Warm up and stretch for at least 5 minutes before a workout. Perform light stretching of the muscles you worked after you finish training. Workouts begin on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Beginner Abbreviated Calisthenics Program Warm up and stretch for at least 5 minutes before a workout. Perform light stretching of the muscles you worked after you finish training. 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 (but 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

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Owen Johnston – https://www.youtube.com/bodyweightbiz Intermediate Abbreviated Calisthenics Program Warm up and stretch for at least 5 minutes before a workout. Perform light stretching of the muscles you worked after you finish training. 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 (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 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 Leg raise progression Day 3 Handstand pushup progression Horizontal pullup progression

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Owen Johnston – https://www.youtube.com/bodyweightbiz Advanced Abbreviated Calisthenics Program Warm up and stretch for at least 5 minutes before a workout. Perform light stretching of the muscles you worked after you finish training. 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 (but are not required to) perform the workouts twice each week. Take at least one rest day each week. Day 1 Pushup progression Pullup progression Dipping progression Neck work (back, front, side) Day 2 Squat progression Bridge progression Calf raise progression Leg raise progression Day 3 Handstand pushup progression Horizontal pullup progression Hang grip progression Fingertip pushup progression

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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 nonconsecutive 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. https://www.youtube.com/bodyweightbiz Where “Various” is listed, the rep range will depend on the chosen exercise and tougheners. Day 1 Pushup progression with a drop set Pullup progression with a drop set Dipping progression with a drop set Pullup flex hangs and/or slow negatives

Perform 8-12 reps each set 5-8 reps each set 8-12 reps each set 10-30 seconds each

Day 2 Squat progression with a drop set Glutes / hamstring progression with a drop set Calf raise progression with a drop set Leg raise progression with a drop set Side leg raises

Perform 8-12 reps each set 8-12 reps each set 20-30 reps each set 10-15 reps each set Various

Day 3 Handstand pushup progression with a drop set Sphinx / tiger bend pushups or bodyweight triceps extensions Another triceps exercise of choice Horizontal pullup progression with a drop set Another biceps exercise of choice Hang grip progression with a drop set

Perform 8-12 reps each set 8-12 reps 8-12 reps 8-12 reps each set 8-12 reps 10-60 second holds / set

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Owen Johnston – https://www.youtube.com/bodyweightbiz

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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.brookskubik.com http://www.dragondoor.com/b76/ http://www.dragondoor.com/eb76/ I have plenty of video playlists on DIY training equipment, training with repurposed materials, and more on my YouTube channel – https://www.youtube.com/bodyweightbiz

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Owen Johnston – https://www.youtube.com/bodyweightbiz

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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. Workouts begin on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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. 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

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Owen Johnston – https://www.youtube.com/bodyweightbiz Beginner bodyweight + sandbag strength program Workout Warmup sets Cardio and general mobility / stretching Pushup progression (no weight) Pullup progression (no weight) Sandbag overhead press (light) Back extensions Squat progression (no weight)

Perform 5 minutes each 2 sets of 8-12 reps 2 sets of 5-8 reps 2 sets of 6-10 reps 2 sets of 10-15 reps 2 sets of 8-12 reps

Working exercises Pushup progression (sandbag on back) Pullup progression (weighted) Sandbag overhead press Sandbag bent over rows Sandbag squats Wrestler's bridge Leg raise progression Farmer's walk Hang grip work progression Sandbag bear hug carry

Perform 6-10 reps 3-5 reps 6-10 reps 6-10 reps 8-12 reps 5-8 reps 8-12 reps 300-500 feet (Various) 200-300 feet

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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. 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 week until you are performing 5 circuits. Where “Various” is listed, the rep range will depend on the chosen exercise and tougheners. For added difficulty and motivation, add a 10 pushup penalty every time you drop the 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. Warm up and stretch for at least 5 minutes before a workout. Perform light stretching of the muscles you worked after you finish training. Workout starts on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Intermediate bodyweight + sandbag strength program 1 Workout Warmup sets Cardio and general mobility / stretching Pushup progression (no weight) Pullup progression (no weight) Sandbag overhead press (light) Back extensions Squat progression (no weight)

Perform 5 minutes each 2 sets of 8-12 reps 2 sets of 5-8 reps 2 sets of 6-10 reps 2 sets of 10-15 reps 2 sets of 8-12 reps

Working exercises Pushup progression (sandbag on back) Pullup progression (weighted) Dipping progression (weighted) Sandbag overhead press Sandbag bent over rows Sandbag shoulder and squat Wrestler's bridge Leg raise progression Farmer's walk Hang grip work progression Wrist roller work Sandbag bear hug carry

Perform 6-10 reps 3-5 reps 6-10 reps 6-10 reps 6-10 reps 5-8 reps per side 5-8 reps 8-12 reps 300-500 feet Various Maximal effort 200-300 feet

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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. 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 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 week until you are performing 5 circuits. Where “Various” is listed, the rep range will depend on the chosen exercise and tougheners. For added difficulty and motivation, add a 10 pushup penalty every time you drop the 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. Warm up and stretch for at least 5 minutes before a workout. Perform light stretching of the muscles you worked after you finish training. Workouts start on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Intermediate bodyweight + sandbag strength program 2 – upper / lower body split Day 1 Warmup sets Cardio and general mobility / stretching Pushup progression (no weight) Pullup progression (no weight) Sandbag overhead press (light) Working exercises Pushup progression (sandbag on back) Pullup progression (weighted) Dipping progression (weighted) Sandbag deadlifts, sandbag good mornings, or Back hyperextensions Sandbag overhead press Sandbag curls Shoulder carry (switch shoulders every 50 feet) Sandbag bear hug carry

Perform 5 minutes each 2 sets of 10-20 reps 2 sets of 6-10 reps 2 sets of 6-10 reps Perform 6-10 reps 3-5 reps 6-10 reps 6-10 reps 8-12 reps 6-10 reps 200-300 feet 200-300 feet

Day 2 Warmup sets Cardio and general mobility / stretching Squat progression (no weight) Lunges (no weight)

Perform 5 minutes each 2 sets of 8-12 2 sets of 5-8 each side

Working exercises Sandbag squats Farmer's walk Sandbag Zercher lunges Wrestler's bridge Leg raise progression Hang grip work progression Wrist roller work

Perform 8-12 reps 300-500 feet 200-300 feet 5-8 reps 10-15 reps Various Maximal effort

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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. 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. Where “Various” is listed, the rep range will depend on the chosen exercise and tougheners. 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 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. Warm up and stretch for at least 5 minutes before a workout. Perform light stretching of the muscles you worked after you finish training. Workouts start on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Advanced bodyweight + sandbag program Day 1 – Upper body Warmup sets Cardio and general mobility / stretching Pushup progression (no weight) Pullup progression (no weight) Back extensions (no weight) Sandbag overhead press (light)

Perform 5 minutes each 2 sets of 10-20 2 sets of 6-10 2 sets of 10-20 2 sets of 5-8

Working exercises Pushup progression (sandbag on back) Pullup progression (weighted) Dipping progression (weighted) Sandbag overhead press Sandbag curls Sandbag front raises Sandbag bent over rows Dipping progression (weighted) Sandbag deadlifts or sandbag good mornings Shoulder carry (switch shoulders every 50 feet)

Perform 6-10 reps 3-5 reps 3-5 reps 8-12 reps 6-10 reps 6-10 reps 5-8 reps 6-10 reps 6-10 reps 200-300 feet

Day 2 on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Advanced bodyweight + sandbag strength program Day 2 Warmup sets Cardio and general mobility / stretching Squat progression (no weight) Lunges (no weight) Working exercises Sandbag squats One leg box squats (sandbag in Zercher position) Farmer's walk Sandbag lunges Wrestler's bridge Hang grip work progression Leg raise progression Wrist roller work

5 minutes each 2 sets of 8-12 2 sets of 5-8 each side Perform 8-12 reps 8-12 reps / side 300-500 feet 200-300 feet 5-8 reps Various 10-15 reps Maximal effort

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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. 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 remove weight 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. Warm up and stretch for at least 5 minutes before a workout. Perform light stretching of the muscles you worked after you finish training. My YouTube channel has playlists with progressions and specialization exercises https://www.youtube.com/bodyweightbiz Workouts on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Short and brutal bodyweight + sandbag strength program Day 1 Warmup sets Cardio and general mobility / stretching Early pushup progression (no weight) Early pullup progression (no weight)

Perform 5 minutes each 2 sets of 8-12 reps 2 sets of 6-10 reps

Working exercises Weighted pullups Weighted dips Wrestler’s bridge Weighted pullups Weighted dips Wrestler’s bridge

Perform 1st Pyramid 1st Pyramid 20-60 second hold 2nd Pyramid 2nd Pyramid 20-60 second hold

Day 2 Warmup sets Cardio and general mobility / stretching Early squat progression (no weight)

5 minutes each 2 sets of 8-12 reps

Working exercises Sandbag shoulder and squat Leg raise progression (no weight) Wrist roller work

10 times each side 4-5 sets of 6-10 Maximal effort

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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. Where “Various” is listed, the rep range will depend on the chosen exercise and tougheners. 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, 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. Workouts start on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Bodyweight + sandbag bodybuilding program – weekly split Day 1 – Chest and back Warmup sets Cardio and general mobility / stretching Pushup progression (no weight) Pullup progression (no weight) Back extensions (no weight) Sandbag deadlift (light to medium) Supersets 1A. Pushups (sandbag on back) or pushup progression without weight 1B. Pullup progression (weighted) 2A. Parallel dips (weighted) (Lean forward slightly to target chest) 2B. Sandbag good mornings, sandbag deadlift, or Back hyperextensions 3A. Jowett pushups (sandbag on back) 3B. Sandbag bear hug carry 4A. Finger extensor work (shake hands out after) 4B. Wrist progression (shake hands out after) Day 2 on the next page

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Perform 5 minutes each 2 sets of 10-20 reps 2 sets of 5-8 reps 2 sets of 6-10 reps 2 sets of 5-8 reps Perform 2-3 sets of 8-12 reps 2-3 sets of 4-6 reps 2-3 sets of 6-10 reps 2-3 sets of 6-10 reps 2-3 sets (max) 200-300 feet 2-3 sets of 3-7 reps or 8-12 second holds 2-3 sets of 3-7 reps or 8-12 second holds

Owen Johnston – https://www.youtube.com/bodyweightbiz Bodyweight + sandbag bodybuilding program – weekly split Day 2 – Shoulders, neck, abs, arms Warmup sets Cardio and general mobility / stretching Early handstand pushups progression Horizontal pullup progression (no weight) Sandbag clean and press (light) Or sandbag overhead press Supersets 1A. Handstand pushup progression 1B. Horizontal pullup progression (weighted) 2A. Sandbag clean and press 2B. Sandbag bent over rows 3A. Hang grip work 3B. Bodyweight triceps extensions 4A. Farmer's walk 4B. Sandbag triceps curls 5A. Leg raise progression 5B. Wrestler's bridge 6A. Early handstand pushup progression (Beginner and novice exercises) 6B. Wrist roller work Day 3 on the next page

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Perform 5 minutes each 2 sets of 8-12 reps, or 2-3 sets of short holds 2-3 sets of 6-10 reps 2 sets of 6-10 reps Perform 2-3 sets of 5-8 reps 2-3 sets of 6-10 reps 2-3 sets of 6-10 reps 2-3 sets of 6-10 reps 2-3 sets of 20-60 second holds 2-3 sets of 8-12 reps 1/4th-1/2 mile 2-3 sets of 5-8 reps 2-3 sets of 15-20 reps 2-3 sets of 5-8 reps 2-3 sets of 10-60 second holds 2-3 sets (max)

Owen Johnston – https://www.youtube.com/bodyweightbiz Bodyweight + sandbag bodybuilding program – weekly split Day 3 Warmup sets Cardio and general mobility / stretching Squats (no weight) Deep lunges (no weight) Supersets 1A. Sandbag squats 1B. Glutes / hamstrings progression 2A. One leg box squats (sandbag in Zercher position) 2B. Step-ups (sandbag in Zercher position) 3A. Sissy squats (no weight) 3B. One leg deadlifts (no weight) 4A. Calf raise progression (with or without weight) 4B. Calf isometric holds

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Perform 5 minutes each 2 sets of 6-10 reps 2 sets of 6-10 / side Perform 2-3 sets of 8-12 reps 2-3 sets (Various) 2-3 sets of 8-12 / side 2-3 sets of 6-8 2-3 sets (Maximal effort) 2-3 sets of 8-12 3-4 sets (Various) 3-4 sets (Various)

Owen Johnston – https://www.youtube.com/bodyweightbiz Bodyweight + sandbag bodybuilding program – daily double split This program is for advanced lifters who have worked with the previous program for 8 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 you worked after you finish training. Take a 1 to 2 minute rest between supersets. Where “Various” is listed, the rep range will depend on the chosen exercise and tougheners. Instead of using sandbags to add resistance to pullups and dips, you could use a 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. My YouTube channel has playlists with progressions and specialization exercises https://www.youtube.com/bodyweightbiz Workouts start on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Bodyweight + sandbag bodybuilding program – daily double split Exercises - days 1, 3, 5 Morning or early afternoon – chest and back Warmup sets Cardio and general mobility / stretching Pushup progression (no weight) Pullup progression (no weight) Back extensions (no weight) Sandbag deadlift (light to medium)

Perform 5 minutes each 2 sets of 10-20 reps 2 sets of 5-8 reps 2 sets of 6-10 reps 2 sets of 5-8 reps

Supersets 1A. Pushups (sandbag on back) 1B. Pullup progression (weighted) 2A. Parallel dips (weighted) (Lean forward slightly to target chest) 2B. Sandbag deadlifts, sandbag good mornings, or Back hyperextensions 3A. Jowett pushups (weighted) 3B. Sandbag bear hug carry 4A. Finger extensor work (shake hands out after) 4B. Wrist specialization (shake hands out after)

Perform 2-3 sets of 8-12 reps 2-3 sets of 4-6 reps 2-3 sets of 6-10 reps 2-3 sets of 6-10 reps 2-3 sets of 8-12 reps 200-300 feet 2-3 sets of 3-7 reps or 8-12 second holds 2-3 sets of 3-7 reps or 8-12 second holds

Afternoon / evening workout on next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Bodyweight + sandbag bodybuilding program – daily double split Exercises - days 1, 3, 5 Afternoon or evening - lower body Warmup sets Cardio and general mobility / stretching Squats (no weight) Deep lunges (no weight)

Perform 5 minutes each 2 sets of 6-10 reps 2 sets of 6-10 / side

Supersets 1A. Sandbag squats 1B. Glutes / hamstrings progression 2A. One leg box squats (sandbag in Zercher position) 2B. Step-ups (sandbag in Zercher position) 2A. Pistol squats (no weight) 2B. Step-ups 3A. Sissy squats (no weight) 3B. One leg deadlifts 4A. Calf raise progression (with or without weight) 4B. Calf isometric holds

Perform 2-3 sets of 8-12 reps 2-3 sets (Various) 2-3 sets of 8-12 / side 2-3 sets of 6-8 2-3 sets of 8-12 2-3 sets of 6-8 2-3 sets (Maximal effort) 2-3 sets of 8-12 3-4 sets (Various) 3-4 sets (Various)

Workouts for days 2, 4, and 6 on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Bodyweight + sandbag bodybuilding program – daily double split Exercises - days 2, 4, 6 Morning or early afternoon - shoulders, triceps, biceps, forearms Warmup sets Cardio and general mobility / stretching Early handstand pushups progression Horizontal pullup progression (no weight) Supersets 1A. Foot elevated pushups (weighted) 1B. Horizontal pullup progression (weighted) 2A. Sandbag clean and press 2B. Sandbag bent over rows 3A. Handstand pushup progression

Perform 5 minutes each 2 sets of 8-12 reps, or 2-3 sets of short holds 2-3 sets of 6-10 reps

3B. Bodyweight biceps curls (weighted) 4A. Hang grip work progression 4B. Bodyweight triceps extensions 5A. Farmer's walk 5B. Sandbag triceps curls 6A. Leg raise progression 6B. Wrestler's bridge

Perform 2-3 sets of 6-10 reps 2-3 sets of 6-10 reps 2-3 sets of 6-10 reps 2-3 sets of 6-10 reps 2-3 sets of 5-8 reps, or 10-60 second holds 2-3 sets of 5-8 reps 2-3 sets (Various) 2-3 sets of 8-12 reps 1/4th-1/2 mile 2-3 sets of 5-8 reps 2-3 sets of 15-20 reps 2-3 sets of 5-8 reps

Afternoon or evening - abdominals Warmups Cardio and general mobility / stretching

Perform 5 minutes each

Circuit – perform all working exercises back to back with little to no rest inbetween. Take a rest between circuits. Perform 2 to 5 circuits. Working exercises 1. Leg raise progression 2. Midsection hold progression 3. Side planks 4. Sandbag getups 5. Side leg raises 6. Weighted situps or weighted decline situps 7 Situps or decline situps (no weight)

Perform Maximal effort 10-20 second holds 10-20 second holds each side 8-12 reps Various Maximal effort Maximal effort

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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 nonconsecutive 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. Take a 1 to 2 minute rest between supersets. Where “Various” is listed, the rep range will depend on the chosen exercise and tougheners. Instead of using sandbags to add resistance to pullups and dips, you could use a 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. My YouTube channel has playlists with progressions and specialization exercises https://www.youtube.com/bodyweightbiz Workouts on next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Abbreviated advanced bodyweight + sandbag bodybuilding program Day 1 1A. Horizontal pullup progression 1B. Handstand pushup progression 2A. Sandbag curls 2B. Sandbag clean and press 3A. Bodyweight triceps extensions 3B. Hang grip work progression 4A. Leg raises 4B. Wrestler's bridge

Perform 2-3 sets of 8-12 reps 2-3 sets of 8-12 reps 2-3 sets of 6-8 reps 2-3 sets of 6-8 reps 2-3 sets of 8-12 reps 2-3 sets (Various) 2-3 sets of 7-10 2-3 sets of 6-8 reps

Day 2 1A. Pushups (sandbag on back) 1B. Pullup progression (weighted) 2A. Parallel dips (weighted) 2B. Sandbag deadlifts, sandbag good mornings, or Back hyperextensions 3A. Finger extensor work (shake hands out after) 3B. Wrist specialization (shake hands out after)

Perform 2-3 sets of 8-12 reps 2-3 sets of 4-6 reps 2-3 sets of 6-10 reps 2-3 sets of 6-10 reps

Day 3 1A. Pistol squats (no weight) 1B. Zercher sandbag lunges 2A. Sandbag squats 2B. Glutes / hamstrings progression 3A. Calf raise progression (with or without weight) 3B. Calf isometric holds

Perform 2-3 sets of 6-8 / side 2-3 sets of 6-8 / side 2-3 sets of 8-12 reps 2-3 sets (Various) 3-4 sets (Various) 3-4 sets (Various)

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2-3 sets of 3-7 reps or 2-3 sets of 8-12 second holds 2-3 sets of 3-7 reps or 2-3 sets of 8-12 second holds

Owen Johnston – https://www.youtube.com/bodyweightbiz 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. http://www.brookskubik.com http://www.dragondoor.com/b76/ http://www.dragondoor.com/eb76/ I have plenty of video playlists on DIY training equipment, training with repurposed materials, and more on my YouTube channel – https://www.youtube.com/bodyweightbiz

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Owen Johnston – https://www.youtube.com/bodyweightbiz

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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. Warm up and stretch for at least 5 minutes before a workout. 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. Workouts begin on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Beginner weighted calisthenics workout 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 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. 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 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 Cardio and general mobility / stretching Pushup progression (no weight) Pullup progression (no weight) Back extensions (no weight) Squat progression (no weight)

Perform 5 minutes each 2 sets of 8-12 reps 2 sets of 5-8 reps 2 sets of 10-15 reps 2 sets of 8-12 reps

Working exercises Pushup progression (sandbag on back) Pullup progression (weighted) Leg raise progression Sandbag squats Wrestler's bridge Midsection holds progression

Perform 6-10 reps 3-5 reps 15-20 reps 8-12 reps 20-30 second holds 10-20 second holds

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Owen Johnston – https://www.youtube.com/bodyweightbiz Intermediate weighted calisthenics 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 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. Where “Various” is listed, the rep range will depend on the chosen exercise and tougheners. 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. Instead of using sandbags to add resistance to pullups and dips, you could use a 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. Workouts on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Intermediate weighted calisthenics strength program Day 1 Warmup sets Cardio and general mobility / stretching Pushup progression (no weight) Pullup progression (no weight) Back extensions (no weight)

Perform 5 minutes each 2 sets of 10-20 reps 2 sets of 6-10 reps 2 sets of 10-15 reps

Working exercises Pushup progression (sandbag on back) Pullup progression (weighted) Dipping progression (weighted) Back exercise

Perform 6-10 reps 3-5 reps 6-10 reps 8-12 reps

Day 2 Warmup sets Cardio and general mobility / stretching Squat progression (no weight) Lunges (no weight)

Perform 5 minutes each 2 sets of 8-12 2 sets of 5-8 each side

Working exercises Sandbag squats Wrestler's bridge

Perform 8-12 reps 5-8 reps or 30 to 40 second holds 10-15 reps (Various) 10-20 second holds 5-8 reps each side

Leg raise progression Hang grip work progression Midsection holds progression Zercher sandbag lunges

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Owen Johnston – https://www.youtube.com/bodyweightbiz Advanced weighted calisthenics strength program This program is for advanced lifters who have worked with the previous program for 8 weeks or more. When you first start this program, perform each workout once a week on nonconsecutive 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. Where “Various” is listed, the rep range will depend on the chosen exercise and tougheners. 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. Instead of using sandbags to add resistance to pullups and dips, you could use a 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. Workouts on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Advanced weighted calisthenics strength program Day 1 Warmup sets Cardio and general mobility / stretching Pushup progression (no weight) Pullup progression (no weight) Back extensions

Perform 5 minutes each 2 sets of 10-20 reps 2 sets of 6-10 reps 2 sets of 10-15 reps

Working exercises Pushup progression (sandbag on back) Pullup progression (weighted) Dipping progression (weighted) Korean dips (no weight) Back exercise

Perform 6-10 reps 3-5 reps 6-10 reps 5-8 reps 8-12 reps

Day 2 Warmup sets Cardio and general mobility / stretching Squat progression (no weight) Lunges (no weight)

Perform 5 minutes each 2 sets of 8-12 2 sets of 5-8 each side

Working exercises Sandbag squats Wrestler's bridge Leg raise progression Midsection holds progression Hang grip work progression Finger extensor work (shake hands out after) Wrist specialization (shake hands out after) Zercher sandbag lunges

Perform 8-12 reps 5-8 reps 10-15 reps 10-20 second holds Various 3-5 reps or 7-10 second holds 3-5 reps or 7-10 second holds 5-8 reps each side, or 50-100 feet

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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. 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 remove weight 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. 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. Warm up and stretch for at least 5 minutes before a workout. Perform light stretching of the muscles you worked after you finish training. Workouts on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Short and brutal weighted calisthenics strength program Day 1 Warmup sets Cardio and general mobility / stretching Early pushup progression (no weight) Early pullup progression (no weight)

Perform 5 minutes each 2 sets of 8-12 reps 2 sets of 6-10 reps

Working exercises Weighted pushups Weighted pullups Weighted dips Wrestler’s bridge

Perform Pyramid Pyramid Pyramid 2-3 sets of 30-60 second holds

Day 2 Warmup sets Cardio and general mobility / stretching Early squat progression (no weight)

Perform 5 minutes each 2 sets of 8-12 reps

Working exercises Sandbag squat Leg raise progression Hang grip work Sandbag squat

Perform 1st Pyramid 4-5 sets of 6-10 reps 3 sets of 20-60 second holds 2nd Pyramid

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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 you worked after you finish training. Where “Various” is listed, the rep range will depend on the chosen exercise and tougheners. Instead of using sandbags to add resistance to pullups and dips, you could use a 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, 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. My YouTube channel has playlists with progressions and specialization exercises https://www.youtube.com/bodyweightbiz Workouts start on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Weighted calisthenics bodybuilding program – weekly split Day 1 – Chest and back Warmup sets Cardio and general mobility / stretching Pushup progression (no weight) Pullup progression (no weight)

Perform 5 minutes each 2 sets of 10-20 reps 2 sets of 5-8 reps

Supersets 1A. Pushup progression (sandbag on back) 1B. Pullup progression (weighted) 2A. Dipping progression (weighted) 2B. Back exercise 3A. Jowett pushups (sandbag on back) 3B. Pullup progression (no weight)

Perform 2-3 sets of 8-12 reps 2-3 sets of 4-6 reps 2-3 sets of 6-10 reps 2-3 sets of 6-10 reps 2-3 sets of 8-12 reps 2-3 sets of 6-10 reps

Day 2 on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Weighted calisthenics bodybuilding program – weekly split Day 2 – Shoulders, neck, abs, arms Warmup sets Cardio and general mobility / stretching Early handstand pushups progression Horizontal pullup progression (no weight) Supersets 1A. Korean dips (no weight) 1B. Horizontal pullup progression (weighted) 2A. Handstand pushup progression 2B. Bodyweight biceps curls (weighted) 3A. Wrestler's bridge 3B. Leg raise progression 4A. Hang grip work 4B. Bodyweight triceps extensions 5A. Midsection holds progression 5B. Side plank Day 3 on the next page

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Perform 5 minutes each 2 sets of 8-12 reps, or 2-3 sets of short holds 2-3 sets of 6-10 reps Perform 2-3 sets of 6-10 reps 2-3 sets of 6-10 reps 2-3 sets of 5-8 reps, or 10-60 second holds 2-3 sets of 5-8 reps 2-3 sets of 5-8 reps 2-3 sets of 8-12 reps 2-3 sets of 20-60 second holds 2-3 sets of 8-12 reps 2-3 sets of 10-30 second holds 2-3 sets of 10-20 second holds on each side

Owen Johnston – https://www.youtube.com/bodyweightbiz Weighted calisthenics bodybuilding program – weekly split Day 3 Warmup sets Cardio and general mobility / stretching Squats (no weight) Deep lunges (no weight) Supersets 1A. Sandbag squats 1B. Glutes / hamstrings progression 2A. One leg box squats (sandbag in Zercher position) 2B. Step-ups (sandbag in Zercher position) 3A. Sissy squats (no weight) 3B. One leg deadlifts (no weight) 3A. Calf raise progression (with or without weight) 3B. Calf isometric holds

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Perform 5 minutes each 2 sets of 6-10 reps 2 sets of 6-10 / side Perform 2-3 sets of 8-12 reps 2-3 sets (Various) 2-3 sets of 8-12 / side 2-3 sets of 6-8 2-3 sets (Maximal effort) 2-3 sets of 8-12 / side 3-4 sets (Various) 3-4 sets (Various)

Owen Johnston – https://www.youtube.com/bodyweightbiz 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 minutes before a workout. 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. Instead of using sandbags to add resistance to pullups and dips, you could use a 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. My YouTube channel has playlists with progressions and specialization exercises https://www.youtube.com/bodyweightbiz Workouts start on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Weighted calisthenics bodybuilding program - daily double split Exercises - days 1, 3, 5 Morning or early afternoon – chest and back Warmup sets Cardio and general mobility / stretching Pushup progression (no weight) Pullup progression (no weight) Supersets 1A. Pushups (weighted) 1B. Pullup progression (weighted) 2A. Parallel dips (weighted) (Lean forward slightly to target chest) 2B. Back exercise 3A. Jowett pushups (weighted) 3B. Pullup progression (no weight) Afternoon or evening - lower body Warmup sets Cardio and general mobility / stretching Squats (no weight) Deep lunges (no weight) Supersets 1A. Sandbag squats 1B. Glutes / hamstrings progression 2A. One leg box squats (sandbag in Zercher position) 2B. Step-ups (sandbag in Zercher position) 2A. Pistol squats (no weight) 2B. Step-ups 3A. Sissy squats 3B. One leg deadlifts 4A. Calf raise progression (with or without weight) 4B. Calf isometric holds

Perform 5 minutes each 2 sets of 10-20 reps 2 sets of 5-8 reps Perform 2-3 sets of 8-12 reps 2-3 sets of 4-6 reps 2-3 sets of 6-10 reps 2-3 sets of 6-10 reps or 2-3 sets of 8-12 reps 2-3 sets of 6-10 reps Perform 5 minutes each 2 sets of 6-10 reps 2 sets of 6-10 / side Perform 2-3 sets of 8-12 reps 2-3 sets (Various) 2-3 sets of 8-12 / side 2-3 sets of 6-8 2-3 sets of 8-12 2-3 sets of 6-8 2-3 sets (Maximal effort) 2-3 sets of 8-12 3-4 sets (Various) 3-4 sets (Various)

Days 2, 4, and 6 on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Weighted calisthenics bodybuilding program - daily double split Exercises - days 2, 4, 6 Morning or early afternoon - shoulders, triceps, biceps, forearms Warmup sets Cardio and general mobility / stretching Early handstand pushup progression Horizontal pullup progression (no weight) Supersets 1A. Handstand pushup progression 1B. Horizontal pullup progression 2A. Korean dips (no weight) 2B. Bodyweight biceps curls 3A. Foot elevated pushups (weighted) 3B. Chinups (hands close, underhand grip) 4A. Hang grip work progression 4B. Bodyweight triceps extensions 5A. Wrestler's bridge 5B. Hand specialization progression (wrists or fingers)

Perform 5 minutes each 2 sets of 8-12 reps, or 2-3 sets of short holds 2-3 sets of 6-10 reps Perform 2-3 sets of 5-8 reps, or 10-60 second holds 2-3 sets of 6-10 reps 2-3 sets of 5-8 reps 2-3 sets of 5-8 reps 2-3 sets of 8-12 reps 2-3 sets of 5-8 reps 2-3 sets of 20-60 second holds 2-3 sets of 8-12 reps 2-3 sets of 5-8 reps 2-3 sets of 5-8 reps

Afternoon or evening - abdominals Warmups Cardio and general mobility / stretching

Perform 5 minutes each

Circuit – perform all working exercises back to back with little to no rest inbetween. Take a rest between circuits. Perform 2 to 5 circuits. Working exercises 1. Leg raise progression – hanging exercise 2. Midsection holds progression 3. Side leg raises 4. Leg raise progression – lying exercise 5. Side planks 6. Weighted situps or weighted decline situps

Perform 8-12 reps or 10-20 reps 8-12 second holds or 10-20 second holds Various Various 5-8 reps each side or 6-10 reps each side Maximal effort

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Owen Johnston – https://www.youtube.com/bodyweightbiz Poor Man’s 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 farmer’s 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. I have plenty of video playlists on DIY training equipment, training with repurposed materials, and more on my YouTube channel. http://www.youtube.com/bodyweightbiz

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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. 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. Start with a beginner or novice exercise from each of the progressions. 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. Workout Warmup sets Cardio and general mobility / stretching Early pushup progression Early pullup progression Early squat progression

Perform 5 minutes each 8-12 reps 6-10 reps 6-10 reps

Working exercises Pushup progression Pullup progression Leg raise progression Cinder block deadlift Brick wrist curls Squat progression Flip a car tire

Perform 8-12 reps 3-5 reps 8-12 reps 6-10 reps 6-10 reps 8-12 reps 8-12 times

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Owen Johnston – https://www.youtube.com/bodyweightbiz Intermediate 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. For farmer’s 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 farmer’s walks or lunges. 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 2 or 3 circuits of the working exercises. Add a circuit every week until you are performing 5 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. Workout Warmup sets Cardio and general mobility / stretching Pushup progression (beginner, novice, or intermediate) Pullup progression (beginner, novice, or intermediate) Flip a car tire Working exercises Pushup progression Pullup progression Leg raise progression Bridge progression Cinder block swing Squats with a cinder block One arm bent over rows with a cinder block Brick wrist curls Farmer’s walk Lunges (no weight) Throw a car tire behind you (over your head) and sprint after it Sledgehammer chop to car tire

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Perform 5 minutes each 8-12 reps 6-10 reps 6-10 times Perform 8-12 reps 5-8 reps 8-12 reps 5-30 second holds or reps 6-10 reps 8-12 reps 5-8 reps each side 6-10 reps 100-200 feet 50-100 feet 6-10 times 20-40 times (switch hands every 10)

Owen Johnston – https://www.youtube.com/bodyweightbiz 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. 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 2 or 3 circuits of the working exercises. Add a circuit every two weeks until you are performing 5 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 farmer’s 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. Workouts start on the next page 86

Owen Johnston – https://www.youtube.com/bodyweightbiz Advanced Poor Man's Strength Training Program 1 – upper / lower body split Day 1 Warmup sets Cardio and general mobility / stretching Pushup progression (no weight) Pullup progression (no weight) One arm bent over rows with a cinder block

Perform 5 minutes each 10-20 reps 5-8 reps 5-8 reps each side

Working exercises Weighted pushups Weighted pullups Dipping progression Bridge progression Bent over rows with cinder blocks on a rod or broomstick Pushups with each hand on a brick (no weight) Drag a single cinder block with rope or towel Throw a car tire behind you (over your head) and sprint after it

Perform 6-10 reps 3-5 reps 8-12 reps 5-30 second holds or reps 6-10 reps 8-12 reps 100-200 feet 6-10 times

Day 2 Warmup sets Cardio and general mobility / stretching Squats (no weight, or weight lighter than your working weight) Lunges

Perform 5 minutes each 8-12 reps 3-5 reps each side

Working exercises Weighted squats Farmer’s walk Lunges Calf raise progression (weighted or bodyweight only) Sledgehammer chop to car tire Wrestler's bridge Leg raise progression Wrist roller work

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Perform 6-10 reps 300-500 feet 100-200 feet 10-80 reps 20-40 times (switch hands every 10) 5-8 reps 10-15 reps Maximal effort

Owen Johnston – https://www.youtube.com/bodyweightbiz Advanced Poor Man's Strength Training Program 2 – three way split When you first start this program, perform each workout once a week on nonconsecutive 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. 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 2 or 3 circuits of the working exercises. Add a circuit every two weeks until you are performing 5 circuits. 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. 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 farmer’s 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. 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. Workouts start on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Advanced Poor Man's Strength Training Program 2 – three way split Day 1 Warmup sets Cardio and general mobility / stretching Pushup progression (no weight) Pullup progression (no weight)

Perform 5 minutes each 10-20 reps 6-10 reps

Working exercises Weighted pushups Weighted pullups Weighted dips Throw a car tire behind you (over your head) and sprint after it Pushups with each hand on a brick (weight or no weight) Drag multiple cinder blocks (improvised dragging setup)

Perform 8-12 reps 3-5 reps 6-10 reps 6-10 times 8-12 reps 50-200 feet

Day 2 Warmup sets Cardio and general mobility / stretching Squats (no weight, or weight lighter than your working weight) Lunges (no weight)

Perform 5 minutes each 8-12 5-8 each side

Working exercises Weighted squats Bridge progression Calf raise progression (weighted or bodyweight only) Lunges with cinder blocks or weighted bags Farmer’s walk Sledgehammer overhead swings to car tire

Perform 5-8 reps 5-30 second holds or reps 10-80 reps 100-200 feet 100 to 200 feet 10-20 reps each side

Day 3 Warmup sets Cardio and general mobility / stretching Pushup progression (no weight) Bent over rows with cinder blocks (use less than working weight)

Perform 5 minutes each 8-12 5-8 reps

Working exercises Bent over rows with cinder blocks on a rod or broomstick Handstand pushup progression Cinder block swing Leg raise progression Wrestler's bridge Hang grip work Wrist roller work 89

Perform 5-8 reps 10-30 second holds or 6-10 reps 6-10 times 10-20 reps 5-8 reps 10-60 seconds Maximal effort

Owen Johnston – https://www.youtube.com/bodyweightbiz Short and Brutal Poor Man's Strength Training Program This program is for advanced lifters who have worked with an intermediate or advanced program 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 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. 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 remove weight between sets, and perform more repetitions each set instead of less. It all depends on your goal – strength, hypertrophy, or endurance training. Example pyramids – 5/4/3/2/1; 10/8/6/4/2; 20/16/12/8/4 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 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. For farmer’s 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 have to 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 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. Workouts on the next page 90

Owen Johnston – https://www.youtube.com/bodyweightbiz Short and Brutal Poor Man's Strength Training Program Day 1 Warmup sets Cardio and general mobility / stretching Pushup progression (no weight) Pullup progression (no weight) Weighted squats (use less than your working weight)

Perform 5 minutes each 8-12 reps 6-10 reps 6-10 reps

Working exercises Weighted pushups Weighted pullups Weighted squats Throw a car tire behind you (over head) and sprint to it Sledgehammer overhead swings to car tire

Perform Pyramid Pyramid Pyramid 10-20 times 10-50 times each side

Day 2 Warmup sets Cardio and general mobility / stretching Bent over rows with 2 or 4 cinder blocks on a broomstick, wooden dowel rod, or metal rod

Perform 5 minutes each 6-10 reps

Working exercises Drag 5 or more cinder blocks (improvised dragging setup) Wrestler’s bridge Leg raise progression Farmer’s walk Wrist roller work

Perform 2-3 sets of 50-100 feet 2-3 sets of 5-10 reps 2-3 sets of 6-20 reps 50 feet to 1/4th mile Maximal effort

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Owen Johnston – https://www.youtube.com/bodyweightbiz A Karate Approach to Calisthenics To view my video on this subject, visit my YouTube channel, where you will find my playlist titled “Karate Training”. https://www.youtube.com/bodyweightbiz 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. I’m 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 movement…as well as constant change. Things live by moving and gain strength as they go.” I didn’t 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 shouldn’t keep us stuck in a rigid form, but instead be directed to the fullest expression of ourselves with utmost efficiency and simplicity. In Jackie Chan’s 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 master’s 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. 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.

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Owen Johnston – https://www.youtube.com/bodyweightbiz Of course, these exercises shouldn’t replace previous progressions, but supplement them. Also, don’t 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 pushups 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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Owen Johnston – https://www.youtube.com/bodyweightbiz 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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Owen Johnston – https://www.youtube.com/bodyweightbiz Programming and volume for wrist pushups are straightforward. Since the joints don’t 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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Owen Johnston – https://www.youtube.com/bodyweightbiz A Karate Approach to Calisthenics, part 2 To view my video on this subject, visit my YouTube channel, where you will find my playlist titled “Karate Training”. https://www.youtube.com/bodyweightbiz Getting to a high level in martial arts requires balance, power, flexibility, and strength. In striking oriented arts such as karate, one’s 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 one’s 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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Owen Johnston – https://www.youtube.com/bodyweightbiz Coach Wade’s 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, let’s 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. It’s 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 we’re 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, don’t 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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Owen Johnston – https://www.youtube.com/bodyweightbiz This exercise is also useful as a remedial exercise if you’re coming off an injury and your physician has cleared you for training. Just remember to ease into it slowly and practice safely. Don’t 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 Beginner: Wall sit Intermediate: Horse stance High Intermediate: Lunge / front stance Advanced: Tree pose Advanced: Cossack squat / back stance

Build up to 2 minute hold 10 minute hold 2 minute hold 30 second hold per leg 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 you’re in the air, and keep them bent when landing, so that they don’t 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 confidence, improved power, and little to no technical flaws. In the jumps and bunny hop, you may measure your performance by the height of the jump or hop. Front Kick Power Progression Beginner: Straight jump Novice: Tuck jump Intermediate: Bunny hop High Intermediate: Front kick from squat High Intermediate: Front kick from lunge Advanced: Jumping front kick Advanced: Lunge to jumping front kick

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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 Side plank Side elbow plank Side plank hip raises Side leg raises Standing side leg raises Standing side leg hold Side kick

Build up to 2 minute hold on each side 2 minute hold on each side 2 sets of 20 on each side 2 sets of 20 on each side 2 sets of 10 on each side 10-30 second holds on each leg 50 per side

Exercises performed in the video Foot elevated short bridges Foot elevated one leg short bridges Hip thrusts Horse stance Tree pose Lunge Vertical bunny hop Front kick from lunge Side leg raises Standing side leg hold

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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 Google+ collection on the subject https://plus.google.com/collection/0xyZWB I have a playlist on my YouTube channel titled “Karate Training”, which includes the videos mentioned in this article. 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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Owen Johnston – https://www.youtube.com/bodyweightbiz In my video “Poor Man’s 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 you’re 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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Owen Johnston – https://www.youtube.com/bodyweightbiz Wall mounted car tire makiwara board project 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 For more Karate equipment projects and video tutorials https://plus.google.com/collection/0xyZWB Pictures of the project start on next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Karate Training Programs Practice kata and sparring drills as separate workouts, before a workout, or after a workout. You may practice kata, bunkai (application of kata), and sparring / drills alone or with a partner. 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. Refer to the “Karate Approach to Calisthenics” articles for these progressions Wrist pushups Glutes / hamstrings Stance training Front kick power Side kickover Refer to the progressions article later in this guide for the rest of the progressions. I also have a progression video playlist on my YouTube channel, as well as many other playlists - https://www.youtube.com/bodyweightbiz

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Owen Johnston – https://www.youtube.com/bodyweightbiz Beginner Karate Training Program – Full Body 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. Start with a beginner or novice exercise from each of the progressions. 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. Workout Warmup sets Cardio and general mobility / stretching Early pushup progression Early pullup progression Early squat progression

Perform 5 minutes each 8-12 reps 6-10 reps 6-10 reps

Working exercises Basic stance work Basic techniques Pushup progression Pullup progression Leg raise progression Squat progression

Perform 2-3 sets of 30 seconds to 3 minutes 2-3 rounds of 1-3 minutes 2-3 sets of 6-10 reps 3-4 sets of 5-8 reps 2-3 sets of 10-20 reps 2-3 sets of 10-20 reps

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Owen Johnston – https://www.youtube.com/bodyweightbiz Intermediate Karate Training Program 1 – Full Body 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. 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 Cardio and general mobility / stretching Pushup progression Pullup progression Hold lunge

Perform 5 minutes each 8-12 reps 6-10 reps 10-15 seconds each side

Working exercises Stance training progression Shadow boxing Pushup progression Pullup progression Leg raise progression Squat progression

Perform 3-5 sets (Various) 2-3 rounds of 1-3 minutes 2-3 sets of 6-10 reps 3-4 sets of 5-8 reps 2-3 sets of 10-20 reps 2-3 sets of 8-12 reps

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Owen Johnston – https://www.youtube.com/bodyweightbiz Intermediate Karate Training Program 2 – Upper / Lower Split Each 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. 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 this progression when you are able to consistently perform a skill with confidence, improved power, and little to no technical flaws. In the jumps and bunny hop, you may measure your performance by the height of the jump or hop. Remember to still practice 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. When you are working with at least high intermediate exercises in each of the progressions, and your hands have toughened up from performing twisting knuckle pushups, you are ready for the next program. A video on twisting knuckle pushups, with explanations, is included in my Karate Training playlist. All of my playlists are at my YouTube channel, linked above. Where (various) is listed, this means that the time or reps will depend on the exercise and your current level of conditioning. Workouts on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Intermediate Karate Training Program 2 – Upper / Lower Split Day 1 Warmup sets Cardio and general mobility / stretching Pushup progression Pullup progression

Perform 5 minutes each 8-12 reps 6-10 reps

Working exercises Shadow boxing Chi ishi work Twisting knuckle pushups Pullup progression Wrist pushup progression

Perform 2-3 rounds of 1-3 minutes 1-3 sets of 5-10 reps per exercise 2-3 sets of 5-10 reps 3-5 sets of 5-6 reps 2-3 sets of 3-7 reps or 2-3 sets of 8-12 second holds 2-3 sets of 3-7 reps or 2-3 sets of 8-12 second holds 2-3 sets of 10-20 reps

Finger extensor work Leg raise progression Day 2 Warmup sets Cardio and general mobility / stretching Hold lunge

Perform 5 minutes each 10-15 seconds each side

Working exercises Stance training progression Shadow boxing Bridging progression Front kick power progression Calf raise progression Squat progression

Perform 3-5 sets (Various) 2-3 rounds of 1-3 minutes (Various) (Various) (Various) 2-3 sets of 8-12 reps

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Owen Johnston – https://www.youtube.com/bodyweightbiz Advanced Karate Training Program 1 – Upper / Lower Split Each 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. 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 this progression when you are able to consistently perform a skill with confidence, improved power, and little to no technical flaws. In the jumps and bunny hop, you may measure your performance by the height of the jump or hop. Remember to still practice 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. When you are working with advanced exercises in each of the progressions, 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. I have videos of demonstrations and explanations of the progressions and exercises at my YouTube channel, linked above. Workouts on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Advanced Karate Training Program 1 – Upper / Lower Split Day 1 Warmup sets Cardio and general mobility / stretching Pushup progression Pullup progression

Perform 5 minutes each 8-12 reps 6-10 reps

Working exercises Shadow boxing Chi ishi work

Perform 2-3 rounds of 1-3 minutes 1-3 sets of 5-10 reps per exercise on each side Pushup progression (performed on knuckles) 2-3 sets of 6-10 reps Pullup progression 3-5 sets of 5-6 reps Wrist pushup progression 2-3 sets of 3-7 reps or 2-3 sets of 8-12 second holds Finger extensor work 2-3 sets of 3-7 reps or 2-3 sets of 8-12 second holds Leg raise progression 2-3 sets of 10-20 reps 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 Day 2 Warmup sets Cardio and general mobility / stretching Hold lunge

Perform 5 minutes each 10-15 seconds each side

Working exercises Stance training progression Shadow boxing Glute / hamstring progression Front kick power progression Calf raise progression Squat progression Side kick progression Bag work or kicking a tire setup

Perform 3-5 sets (Various) 2-3 rounds of 1-3 minutes (Various) (Various) (Various) 2-3 sets of 8-12 reps (Various) 2-3 rounds of 1-3 minutes, or 3-5 sets of 10 roundhouse kicks/side, or 30-50 combinations

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Owen Johnston – https://www.youtube.com/bodyweightbiz Advanced Karate Training Program 2 – 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. For farmer’s 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 farmer’s 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. The exception is the front kick power progression. You will be ready to move up to the next exercise in this progression when you are able to consistently perform a skill with confidence, improved power, and little to no technical flaws. In the jumps and bunny hop, you may measure your performance by the height of the jump or hop. Remember to still practice 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. Where (various) is listed, this means that the time or reps will depend on the exercise and your current level of conditioning. Workouts start on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Advanced Karate Training Program 2 – Three Way Split Day 1 Warmup sets Cardio and general mobility / stretching Pushup progression Pullup progression

Perform 5 minutes each 8-12 reps 6-10 reps

Working exercises Shadow boxing Chi ishi work

Perform 2-3 rounds of 1-3 minutes 1-3 sets of 5-10 reps per exercise on each side 3-5 sets of 5-8 reps 3-4 sets of 5-8 reps 2-3 sets of 10-20 reps 2-3 sets of 5-8 reps

Pushup progression Pullup progression Leg raise progression Twisting knuckle pushups

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Owen Johnston – https://www.youtube.com/bodyweightbiz Advanced Karate Training Program 2 – Three Way Split Day 2 Warmup sets Cardio and general mobility / stretching Hold lunge

Perform 5 minutes each 10-15 seconds each side

Working exercises Stance training progression Glute / hamstring progression Front kick power progression Calf raise progression Squat progression Side kick progression Bag work or kicking a tire setup

Perform 3-5 sets (Various) (Various) (Various) (Various) 2-3 sets of 8-12 reps (Various) 2-3 rounds of 1-3 minutes, or 3-5 sets of 10 roundhouse kicks/side, or 30-50 combinations

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Owen Johnston – https://www.youtube.com/bodyweightbiz Advanced Karate Training Program 2 – Three Way Split Day 3 Warmup sets Cardio and general mobility / stretching Handstand pushup progression Horizontal progression

Perform 5 minutes each 8-12 reps 6-10 reps

Working exercises Handstand pushup progression Horizontal pullup progression Hang grip work Wrist pushup progression

Perform (Various) (Various) (Various) 2-3 sets of 3-7 reps or 2-3 sets of 8-12 second holds 2-3 sets of 3-7 reps or 2-3 sets of 8-12 second holds 2-3 rounds of 1-3 minutes, or 3-5 sets of 10 strikes per technique, or 30-50 combinations 3-5 sets of 5-8 reps 3-5 sets of 5-30 second holds 2-3 sets of 100-300 feet

Finger extensor work Makiwara work Wrestler’s bridge Midsection holds progression Farmer’s walk

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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 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. 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. A pyramid is a series of sets with decreasing numbers of repetitions. For example, you 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. Example pyramids – 5/4/3/2/1; 10/8/6/4/2; 20/16/12/8/4 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. For farmer’s 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 have to 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 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). Workouts on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz Short and Brutal Karate Training Program Day 1 Warmup sets Cardio and general mobility / stretching Pushup progression Pullup progression

Perform 5 minutes each 8-12 reps 6-10 reps

Working exercises Chi ishi work

Perform At least 1 set of 5-10 reps per exercise on each side Pyramid Pyramid Pyramid 3-5 sets of 10-20 reps

Weighted pushups Weighted pullups Twisting knuckle pushups Leg raise progression Day 2 Warmup sets Cardio and general mobility / stretching Hold lunge

Perform 5 minutes each 10-15 seconds each side

Working exercises Weighted squats Glute / hamstring progression Front kick power progression Side kick progression Bag work or kicking a tire setup

Perform Pyramid (Various) (Various) (Various) 3-5 sets of 10-20 roundhouse kicks/side Or 100 combinations Or 2-3 rounds of 2-3 minutes

Working exercises Wrist pushup progression

Perform 2-3 sets of 3-7 reps or 2-3 sets of 8-12 second holds 2-3 sets of 3-7 reps or 2-3 sets of 8-12 second holds 50-100 strikes per technique on each side Or 2-3 rounds of 2-3 minutes 200 feet to a half mile 3-5 sets (Various)

Finger extensor work Makiwara work Farmer’s walk Stance training progression

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Owen Johnston – https://www.youtube.com/bodyweightbiz Example workouts Workouts begin on the next page

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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 Warm up and stretch, then perform the following exercises as one giant set, without 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 Warm up and stretch, then perform the following exercises as one giant set, without 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

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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 nonconsecutive 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, restpause 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.

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Owen Johnston – https://www.youtube.com/bodyweightbiz Strength training tacticsHypertrophy 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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Owen Johnston – https://www.youtube.com/bodyweightbiz 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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Owen Johnston – https://www.youtube.com/bodyweightbiz Calisthenics Progressions Training tactics included Visit my YouTube channel to view my training videos and playlists: https://www.youtube.com/bodyweightbiz

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Owen Johnston – https://www.youtube.com/bodyweightbiz Calisthenics Progressions Table of contents Introduction and training tactics

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Pushup progression Pullup progression Leg raise progression Squatting progression Bridging progression Handstand pushup progression

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137 139 141 143 147 149

Horizontal pullup progression Dipping progression Midsection hold progression Back lever progression Front lever progression

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152 153 155 157 159

Specialization progression – wrist pushups Specialization progression – chinup pullovers Specialization progression – dragon flags Specialization progression – glutes / hamstrings

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161 163 165 168

Other recommended progressions (books and free videos)

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169

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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. Don’t 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-adaptableathletes/ 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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Owen Johnston – https://www.youtube.com/bodyweightbiz 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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Owen Johnston – https://www.youtube.com/bodyweightbiz 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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Owen Johnston – https://www.youtube.com/bodyweightbiz 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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Owen Johnston – https://www.youtube.com/bodyweightbiz Notes on exercise performance Basic exercises through pullups – read the article “Build to full pullups” in my full guide 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.

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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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Owen Johnston – https://www.youtube.com/bodyweightbiz Notes on exercise performance 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.

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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 Elite exercises and goals include, but are not limited to: Pistol squats - 1x50 each side Jumbo shrimp squats (standing on a chair for greater range of motion) 1x5 each side

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Owen Johnston – https://www.youtube.com/bodyweightbiz Notes on exercise performance 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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Owen Johnston – https://www.youtube.com/bodyweightbiz 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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Owen Johnston – https://www.youtube.com/bodyweightbiz 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 Elite exercises and goals include, but are not limited to: Stand-to-stand bridges - 2x10 or more More difficult transitions from backbend (such as backbend to handstand)

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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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Owen Johnston – https://www.youtube.com/bodyweightbiz 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.

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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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Owen Johnston – https://www.youtube.com/bodyweightbiz 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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Owen Johnston – https://www.youtube.com/bodyweightbiz Notes on exercise performance 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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Owen Johnston – https://www.youtube.com/bodyweightbiz 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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Owen Johnston – https://www.youtube.com/bodyweightbiz Notes on exercise performance 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.

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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 Elite goals include, but are not limited to: Back lever for 30 seconds Back lever with someone standing on your back for any amount of time

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Owen Johnston – https://www.youtube.com/bodyweightbiz Notes on exercise performance 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.

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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 Elite goals include, but are not limited to: Holding a front lever for up to a minute

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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.

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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

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Owen Johnston – https://www.youtube.com/bodyweightbiz Notes on exercise performance 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” in my full guide for more details on hand specializations.

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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

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Owen Johnston – https://www.youtube.com/bodyweightbiz Notes on exercise performance 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” in my full guide for more details on exercises in this progression.

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Owen Johnston – https://www.youtube.com/bodyweightbiz Specialization progression – dragon flags I have a video on the Dragon Flag progression. Visit my YouTube channel to view my training videos and playlists: https://www.youtube.com/bodyweightbiz 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 Elite goals include, but are not limited to: Hanging Dragon flag – hold for 15 seconds

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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.

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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 you’re 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 you’re 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 you’ve 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 you’re 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.

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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: https://www.youtube.com/bodyweightbiz 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

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Owen Johnston – https://www.youtube.com/bodyweightbiz 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/ http://www.dragondoor.com/b59/ Convict Conditioning 3 includes progressions for back flip (aka back tuck), front flip (aka back tuck), and more. http://www.dragondoor.com/b80/ http://www.dragondoor.com/eb80/ 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

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Calisthenics Training Programs Workouts from remedial through advanced

Owen Johnston This book contains calisthenics 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! Calisthenics progressions are also detailed. Progressive calisthenics is 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 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/