I've spoken often about using the "ladder technique" with my Bodyweight Bodybuilding training course, but also with Kettlebell Workouts and sometimes with deadlifts as well and had great success.
The ladder technique is a powerful way to increase your strength, pack on muscle and if used with an aggressive pace, you will also improve cardio and stimulate fat loss.
Here's how I train 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 challenging 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 incorporate daily stretching, soft tissue work using body tempering and the rumble roller.
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 both physically and mentally.
If I train my body to be pushed, I can get used to being uncomfortable, and as I always say, "Get Comfortable Being UN-comfortable".
Before I finish up here, I want try and explain where so much of my energy comes from as this has been a common question that I keep getting asked.
Of course, this is tough to explain in such a few short sentences, BUT, it all goes back to what I learned as a wrestler. I take my past and learn from it. Intense physical training has a profound effect on your mind to a point where it can literally change and shape your life for the better.
Succeeding as a wrestler requires constant training and commitment to a lifestyle, not just a few half hearted workouts every week. The mental toughness that was built through the dedication, the intensity and the overcoming of obstacles is with me for a lifetime.... As wrestlers, We were built into a rare breed of men through our Coaches and of course, through our own actions.
Not everyone is equally dedicated. Those who put in the work above and beyond the norm succeed above the norm.
What I learned through wrestling will never be forgotten, and, I am STILL on a mission to become better in ALL aspects of my life. I LOVE sharing with you how you can improve in life as well, through the use of training and developing strength.
If you have the mindset of always seeking to improve in ALL aspects of life, you will always have the energy to train and care for your health. Don't ever settle or feel you are "good enough."
Check out some wrestling training, you'll see what is bred inside of us.... to constantly attack, to never back down....
If you'd like to see one of my favorite & most popular training courses on Bodyweight Training, Check it out HERE.
Live The Code
--Z--
Bodyweight Bodybuilding
17 Responses
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
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?
Ryan – a great program for your goals would be http://GladiatorProject.com and focus on eating high protein, moderate carbs and moderate fats, healthy fats
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/
Gags – psyched 2 see u brutha!
Ryan – eat like a MACK Truck and follow The Gladiator Experiment ==> https://zacheven-esh.com/Gladiator.php
Anton – u rock 4 pulling that out from the dust, I re-read it and remember it like yesterday!!
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!
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.
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.
One thing that makes me tick is having been in a situation where my life was nearly taken over. I had no one to blame but myself. I made a promise to God and myself that if I would live I would live by a code of conduct that would make nearly dying seem like easy street. I would push myself to limits that I didn’t know existed. I would do it gladly and try to inspire others to push themselves as well. I love to break PR’s ,test myself and “get comfortable being uncomfortable”. One benefit of this is when my wife asked me to shovel 12 yards if dirt im like ya no problem I just did 500 burpees and 500 pullups in an hour and fifty minutes.I can shovel a little dirt. Hooyah “live the code.”
Jim your mental toughness and inner strength is beyond amazing
Do you rest after the dips, before moving on to the next rung of the ladder? If so for how long?
Or do you just keep going non-stop?
Thanks Zach.
It depends on your physical preparation. If U are stronger U move faster, newer to training, rest more!
zach, excellent, could I train this way all year round?
I train in my back yard…..I’ve put up a pull up bar got 2×24 kettlebells and a dipping belt…is it an effective way to train all year round?
John, the ladder technique needs to go in spurts, so try it for 3 or 4 weeks, then let it go. Your body will get accustomed if you do this all year long.
Ive tried to get rugby players to train nearly as hard as this for a while. Thanks for the post, ZEE! As always … the right stuff.
Love Ladder-Style training Zach. Never get’s old.
Experiencing life and helping other experience it as well!
Wrestling and Strength training have helped me realize there is more to life than the average person will ever know. I’m getting fired up just thinking about how being strong has given me the ability to do more than I even thought possible and I know there is so much more but more importantly helping others realize this truth!!
Thanks for getting me fired up with your question and article, and all your emails! I was reading through the Encyclopedia of Underground Strength and Marty’s Purposeful Primitive to revamp my workouts. It’s like reading for the first time every time!
Carry on brother!