Bodyweight Workout with Ladders
I’ve spoken often about using the “ladder technique” with bodyweight training, but also with Kettlebells and sometimes with deadlifts as well, inspired by Pavel.
The ladders are a solid way to increase strength, pack on muscle and if used with an aggressive pace, you’ll be burnin’ fat like a mofo, kids.
Here’s how I roll when using ladders with bodyweight exercises:
- I start somewhere between 3 – 5 reps per set
- Add 1 rep each set
- When I can no longer perform a set unbroken (i.e. I get stuck at 15 pull ups) I start over again
- If I am using added weight for the bodyweight workout with ladders, I might perform ladders of 3, 4, 5, 6, 7, 8 and then rest 2 – 3 minutes and repeat for 1 or 2 more rounds.
- If I am performing the bodyweight workout with ladders and NOT using added weight I’ll push the pace more, NOT resting after each exercise OR each round, just keep attacking.
The non stop attack style is very much like the Density Training described HERE.
This week I’ve performed 4 days in a row of some nasty bodyweight workouts, all of them with a different 
purpose and a different system of organization in place.
But, let me tell you, day after day of dips, pull ups and jump squats starts getting VERY tough, this is where the mind takes over and kicks in, I begin to think of Herschel Walker and his training book as well as wrestlers, grinding it out, being mentally tough and doing what others do NOT want to do, but they still do it, undeterred and driven to constantly achieve MORE.
I understand when my body needs a break but I also understand the need to PUSH my body and my mind, to adapt and overcome, to build myself into a stronger man, a stronger machine.
If I train my body to be pushed, I can get used to being uncomfortable, and as I always say, “Get comfortable being uncomfortable”.
Before I check out, I wanna try and explain where so much of my energy comes from, of course, this is tough to explain in such a short time, BUT, it all goes back to what I learned as a wrestler. The constant training, the commitment, the mental toughness that was built…. We were built into a rare breed of men.
What I learned through wrestling will never be forgotten, and, I am STILL on a mission to become better. I competed a few weeks ago in my friend’s Warrior Challenge and got crushed during the conditioning events, I’m on a mission to change that.
Anyway, check out some wrestling training, you’ll see what is bred inside of us…. to constantly attack.
QOD (Question of the Day): What makes you “tick”?
Make sure you leave your comment below…
And, if you’d like to see my favorite Bodyweight Training Book, check it out HERE or click on the Convict Conditioning Book Covers, Below, for more info on the most kick ass Bodyweight Training Book.
Click HERE to check out The Convict Conditioning Bodyweight Workout
Peace!
–Z–
Share and Enjoy
Related posts:
Filed under Articles, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Jul 29th, 2011. Comment. 
Comments on Bodyweight Workout with Ladders
Z great post! Ladders have really helped out my guys on exercises like pull ups in particular. Also the greco wrestlers in that video are killing it! Talk with you soon bro!
-Coach Gaglione
[Reply]
Dear Zach,
I need to gain 20lbs ( of mostly muscle) by the end of the year for hockey in order to move up to the next level. I am in highschool and play hockey atleast 3 times a week in season witch starts in a few weeks. I have the following equipment available to me:rings,300lb olympic weight set,bench, squat rack and one dumbell.which I can put plates on.What is the best and fastest way to go about gaining 20 lbs by the end of the year?
[Reply]
This comment is not about the article in itself, but about an article you wrote in 2006!
Every time I get caught up in details, or life gets in the way of my outlined programs, I just take a look at the article, say fuck it and get to work.
You should make a blogpost, and once again give this article the attention it deserves, so that more people can get out of their own way and start to work hard again.
http://articles.elitefts.com/articles/sports-training/the-secret-behind-their-success/
[Reply]
Gags – psyched 2 see u brutha!
Ryan – eat like a MACK Truck and follow The Gladiator Experiment ==> http://zacheven-esh.com/Gladiator.php
Anton – u rock 4 pulling that out from the dust, I re-read it and remember it like yesterday!!
[Reply]
What Makes you Tick?
The idea of protecting and providing for my family in any given situation. A stronger body is built through progressive strength training. In turn you will build a stronger mentality, build your own confidence in order to man-up and step forward when the time comes for it.
This could be based on making sure there is a roof over their head, food on the table and clothes on their back. A strong mentality can be aided immensely by a stronger physical body. I have been in situations in where i had to fight unexpectedly and man, am I glad I had the “Edge”. Even during my jobs, having a stronger body allows you to get physical tasks done quicker and not to mention, “Hey you know that dude…he’s probably the strongest guy here.” Come on, how does that NOT make you tick??? Always be 2 steps ahead…be stronger, faster, and…smarter.
Not to mention, come on….we are men! We just naturaslly want to be bigger, faster, and stronger than the other guy across from you. It’s our natural instinct. If you cannot love the idea of getting stronger day in and day out….what the hell is wrong with you?
Love the post!
[Reply]
Speaking of ladders! They’re a badass way of getting strong!
I use ladders a bit differently, though. I do not repeat the process. I just either add or deload the weight for a couple times until I’m done. Basically going through it once.
Example: deadlifting.
8-45lb plates on the bar.
405: 1 set..record the number u stopped at.
315: 1 set…record the number u stopped at.
225: 1 set…repeat as above.
135: repeat as above.
Next time you try the method, aim to beat your numbers. This is just one example, of course. I would probably do the same thing if i was using added weight via bodyweight bodybuilding. As a matter of fact, I just might try that out. Thanks dude.
[Reply]
Back to the basics. Metabolic conditioning one day, standard barbell training the next. On the Met-Con, mix in some KB’s (thrusters and swings) and bodyweight exercises (chins and dips) along with some running and prowler work. Barbell exercises are squat&press, deads&bench. Keeping the workout session under 45 minutes.
[Reply]