Here and there I catch myself getting away from training that is more Physical Culture based and end up chasing numbers. Now, there is NOTHING wrong with being Strong.
But something was missing for me.
I wanted to feel the toughness and challenge of working with circuits / complexes of Kettlebells, Fat Bell, Center Mass Bells. With my shoulder injury some years ago, I limit the overhead work but testing Donnie Thompson's Bow Tie made everything feel fine!
I have been following Donnie for a long time now. We were friends since our early days on EliteFTS and then in 2011 I believe, we spoke together at The NC State Strength Clinic at Wake Forest.
Since then, Donnie has been inventing a LOT of equipment to hep athletes and lifters alike stay healthy as well as GET healthy / overcoming injuries.
Seeing SuperD in what he calls "The Circle of Strength" fired me up. I see him training along with former NFL star, Roberto Garza attacking the bells, it inspired me to get after it myself!
See the videos below for some inspiration.....
If I go WAY back on my YouTube channel, I recorded a circuit of Kettlebells I was ding before I even had my first warehouse location for The Underground Strength Gym.
I called this The Kettlebell Combat Complex and I would prescribe this to fighters, wrestlers, BJJ athletes & any combat athlete who need power endurance.
Things change as you get older so I don't recommend this exact complex for adults. But, for the younger combat athlete, absolutely.
If you love Bodyweight & Bells, our Kettlebells & Bodyweight Hybrid Program is just 1 of the hundreds and hundreds of programs inside The Underground Strength Academy. Every few months I like to take a break from the barbell and focus on Bells & Bodyweight. I will always keep the sled training in there, band work for shoulder health and I still Squat & Deadlift, only for the 3-6 weeks I go without the barbell.
Physically it's solid break and what I call a "reload" vs a "deload". In addition, it is a great mental break and as the weeks pass by, you get hungry to have a heavy barbell in your hands and on your back again.
I suggest the same for you unless of course, you're training for a powerlifting meet.
Otherwise, Strong is STRONG. I always say this phrase because I am hammering the message home that there are MANY ways to get Strong. Strength is NOT only measured by the basic barbell lifts.
Bodyweight Bodybuilding is another program / style of training I am revisiting, not just for myself but also for the athletes I work with. More volume of calisthenics and even the simple things such as FULL range bodyweight squats are a struggle for many.
I reviewed the bonus interviews inside BWBB and I was reminded how Lil' BEAST & Lee Wade Turner are BIG fans of heavy volume work for calisthenics. 10-12 Supersets of Pull Ups, Push Ups & Dips is the norm. Half of those sets are performed with added weight. Most people do 2 or 3 sets of calisthenics. Well, not these guys! Volume and Practice is a BIG key to their strength.
As I start to review the training of our athletes, I find myself programming more bodyweight squats. So simple yet so effective.
Here are some variations I am working on with bodyweight squats.
- Moderate Tempo
- Pause in Bottom for 2 seconds
- 1 & 1/2 technique: Perform a full range squat followed by a half squat (not going all the way up) = 1 rep
- Box Squats with athletic stance or sumo stance
You can not forget your foundational strength and overall work capacity. Without them, you are on the road to injury. Especially with new trainees. Do not put the bar on your back until you progress through the bodyweight basics of Squats, Lunges & their many variations.
- Bulgarian Split Squats
- Lateral Lunges
- Reverse Lunges
- Forward Alternate Lunges
- Walking Lunges
- Step Ups
The goal of my articles and videos are to open up your mind to other ways of training. I will share my own lessons and experiences as I evolve, learn and grow. You'll see I've been writing since 2002 or so. What I believed before today has evolved. That doesn't mean it is no longer effective, it means my training changes to best match the needs of where I am in the moment (physically & mentally) as well as the athletes we train.
The way we train our athletes depends on WHO is in that group at that moment. Training should meet the needs of the person, NOT the needs of the Coach.
These are a few of our middle school athletes attacking their calisthenics:
I won't always tell you EXACTLY what to do because you don't learn that way. So, you must read, listen and watch. From there, make your own decisions and of course, take action. Experience the training for yourself and then make decisions through your own mind.
Until the next time, keep attacking.
Live The Code 365,
Z
Bodyweight Bodybuilding