Weighted Calisthenics Training Programs Authored and Published by Owen Johnston This Book Is Part of My Full Guide, Also Availab

Weighted Calisthenics Training Programs 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

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

Weighted Calisthenics Training Programs Fitness Instruction Authored and published by Owen 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/

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

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

Disclaimer

This guide is intended for people of good health and physical condition. The training methods and advice in this guide 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 guide should in any way be taken as medical advice or a substitute for medical advice. Also, this guide 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 guide, 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 guide.

Lastly, this guide 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 guide is intended primarily to be a supplement to, not a replacement for, formal training.

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

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

Table of Contents

Ditch the gym: calisthenics introduction - 9 Weighted calisthenics programs – introduction - 11 Weighted calisthenics workouts – training tactics and advice - 13 Beginner weighted calisthenics strength program - 15 Intermediate weighted calisthenics strength program - 17 Advanced weighted calisthenics strength program - 21 Short and brutal weighted calisthenics strength program - 25 Weighted calisthenics bodybuilding program – weekly split - 29 Weighted calisthenics bodybuilding program – daily double split - 35

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

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

Ditch the gym – build strength and muscle anywhere

“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.

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

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

Weighted calisthenics programs - introduction

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/

My YouTube channel has playlists with progressions and specialization exercises - https://www.youtube.com/bodyweightbiz

I detail calisthenics progressions in my full guide, available on my website - http://www.bodyweight.biz

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

12 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.

Workouts begin on the next page

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14 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 Perform Cardio and general mobility / stretching 5 minutes each Pushup progression (no weight) 2 sets of 8-12 reps Pullup progression (no weight) 2 sets of 5-8 reps Back extensions (no weight) 2 sets of 10-15 reps Squat progression (no weight) 2 sets of 8-12 reps

Working exercises Perform Pushup progression (sandbag on back) 6-10 reps Pullup progression (weighted) 3-5 reps Leg raise progression 15-20 reps Sandbag squats 8-12 reps Wrestler's bridge 20-30 second holds Midsection holds progression 10-20 second holds

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

Intermediate weighted calisthenics strength program

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 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

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

Intermediate weighted calisthenics strength program

Day 1 Warmup sets Perform Cardio and general mobility / stretching 5 minutes each Pushup progression (no weight) 2 sets of 10-20 reps Pullup progression (no weight) 2 sets of 6-10 reps Back extensions (no weight) 2 sets of 10-15 reps

Working exercises Perform Pushup progression (sandbag on back) 6-10 reps Pullup progression (weighted) 3-5 reps Dipping progression (weighted) 6-10 reps Back exercise 8-12 reps

Day 2 Warmup sets Perform Cardio and general mobility / stretching 5 minutes each Squat progression (no weight) 2 sets of 8-12 Lunges (no weight) 2 sets of 5-8 each side

Working exercises Perform Sandbag squats 8-12 reps Wrestler's bridge 5-8 reps or 30 to 40 second holds Leg raise progression 10-15 reps Hang grip work progression Various Midsection holds progression 10-20 second holds Zercher sandbag lunges 5-8 reps each side

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

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

20 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 non- consecutive 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.

Workouts on the next page

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

Advanced weighted calisthenics strength program

Working exercises Perform Pushup progression (sandbag on back) 6-10 reps Pullup progression (weighted) 3-5 reps Dipping progression (weighted) 6-10 reps Korean dips (no weight) 5-8 reps Back exercise 8-12 reps

Day 2 Warmup sets Perform Cardio and general mobility / stretching 5 minutes each Squat progression (no weight) 2 sets of 8-12 Lunges (no weight) 2 sets of 5-8 each side

Working exercises Perform Sandbag squats 8-12 reps Wrestler's bridge 5-8 reps Leg raise progression 10-15 reps Midsection holds progression 10-20 second holds Hang grip work progression Various Finger extensor work 3-5 reps or (shake hands out after) 7-10 second holds Wrist specialization 3-5 reps or (shake hands out after) 7-10 second holds Zercher sandbag lunges 5-8 reps each side, or 50-100 feet

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

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

24 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. Warm up and stretch for at least 5 minutes before a workout. Perform light stretching of the muscles you worked after you finish training.

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 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.

Workouts on the next page

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Short and brutal weighted calisthenics strength program

Day 1 Warmup sets Perform Cardio and general mobility / stretching 5 minutes each Early pushup progression (no weight) 2 sets of 8-12 reps Early pullup progression (no weight) 2 sets of 6-10 reps

Working exercises Perform Weighted pushups Pyramid Weighted pullups Pyramid Weighted dips Pyramid Wrestler’s bridge 2-3 sets of 30-60 second holds

Day 2 Warmup sets Perform Cardio and general mobility / stretching 5 minutes each Early squat progression (no weight) 2 sets of 8-12 reps

Working exercises Perform Sandbag squat 1st Pyramid Leg raise progression 4-5 sets of 6-10 reps Hang grip work 3 sets of 20-60 second holds Sandbag squat 2nd Pyramid

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

28 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.

Workouts start on the next page

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

Weighted calisthenics bodybuilding program – weekly split

Day 1 – Chest and back Warmup sets Perform Cardio and general mobility / stretching 5 minutes each Pushup progression (no weight) 2 sets of 10-20 reps Pullup progression (no weight) 2 sets of 5-8 reps

Supersets Perform 1A. Pushup progression (sandbag on back) 2-3 sets of 8-12 reps 1B. Pullup progression (weighted) 2-3 sets of 4-6 reps 2A. Dipping progression (weighted) 2-3 sets of 6-10 reps 2B. Back exercise 2-3 sets of 6-10 reps 3A. Jowett pushups (sandbag on back) 2-3 sets of 8-12 reps 3B. Pullup progression (no weight) 2-3 sets of 6-10 reps

Day 2 on the next page

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Weighted calisthenics bodybuilding program – weekly split

Day 2 – Shoulders, neck, abs, arms Warmup sets Perform Cardio and general mobility / stretching 5 minutes each Early handstand pushups progression 2 sets of 8-12 reps, or 2-3 sets of short holds Horizontal pullup progression (no weight) 2-3 sets of 6-10 reps

Supersets Perform 1A. Korean dips (no weight) 2-3 sets of 6-10 reps 1B. Horizontal pullup progression (weighted) 2-3 sets of 6-10 reps 2A. Handstand pushup progression 2-3 sets of 5-8 reps, or 10-60 second holds 2B. Bodyweight biceps curls (weighted) 2-3 sets of 5-8 reps 3A. Wrestler's bridge 2-3 sets of 5-8 reps 3B. Leg raise progression 2-3 sets of 8-12 reps 4A. Hang grip work 2-3 sets of 20-60 second holds 4B. Bodyweight triceps extensions 2-3 sets of 8-12 reps 5A. Midsection holds progression 2-3 sets of 10-30 second holds 5B. Side plank 2-3 sets of 10-20 second holds on each side

Day 3 on the next page

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Weighted calisthenics bodybuilding program – weekly split

Day 3 Warmup sets Perform Cardio and general mobility / stretching 5 minutes each Squats (no weight) 2 sets of 6-10 reps Deep lunges (no weight) 2 sets of 6-10 / side

Supersets Perform 1A. Sandbag squats 2-3 sets of 8-12 reps 1B. Glutes / hamstrings progression 2-3 sets (various) 2A. One leg box squats 2-3 sets of 8-12 / side (sandbag in Zercher position) 2B. Step-ups 2-3 sets of 6-8 (sandbag in Zercher position) 3A. Sissy squats (no weight) 2-3 sets (max) 3B. One leg deadlifts (no weight) 2-3 sets of 8-12 / side 3A. Calf raise progression (with or without weight) 3-4 sets (various) 3B. Calf isometric holds 3-4 sets (various)

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

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

34 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.

Workouts start on the next page

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Weighted calisthenics bodybuilding program - daily double split

Exercises - days 1, 3, 5 Morning or early afternoon – chest and back Warmup sets Perform Cardio and general mobility / stretching 5 minutes each Pushup progression (no weight) 2 sets of 10-20 reps Pullup progression (no weight) 2 sets of 5-8 reps

Supersets Perform 1A. Pushups (weighted) 2-3 sets of 8-12 reps 1B. Pullup progression (weighted) 2-3 sets of 4-6 reps 2A. Parallel dips (weighted) 2-3 sets of 6-10 reps (Lean forward slightly to target chest) 2B. Back exercise 2-3 sets of 6-10 reps or 3A. Jowett pushups (weighted) 2-3 sets of 8-12 reps 3B. Pullup progression (no weight) 2-3 sets of 6-10 reps

Afternoon or evening - lower body Warmup sets Perform Cardio and general mobility / stretching 5 minutes each Squats (no weight) 2 sets of 6-10 reps Deep lunges (no weight) 2 sets of 6-10 / side

Supersets Perform 1A. Sandbag squats 2-3 sets of 8-12 reps 1B. Glutes / hamstrings progression 2-3 sets (Various) 2A. One leg box squats 2-3 sets of 8-12 / side (sandbag in Zercher position) 2B. Step-ups 2-3 sets of 6-8 (sandbag in Zercher position) 2A. Pistol squats (no weight) 2-3 sets of 8-12 2B. Step-ups 2-3 sets of 6-8 3A. Sissy squats 2-3 sets (Maximal effort) 3B. One leg deadlifts 2-3 sets of 8-12 4A. Calf raise progression (with or without weight) 3-4 sets (Various) 4B. Calf isometric holds 3-4 sets (Various)

Days 2, 4, and 6 on the next page

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Weighted calisthenics bodybuilding program - daily double split

Exercises - days 2, 4, 6 Morning or early afternoon - shoulders, triceps, biceps, forearms

Warmup sets Perform Cardio and general mobility / stretching 5 minutes each Early handstand pushup progression 2 sets of 8-12 reps, or 2-3 sets of short holds Horizontal pullup progression (no weight) 2-3 sets of 6-10 reps

Supersets Perform 1A. Handstand pushup progression 2-3 sets of 5-8 reps, or 10-60 second holds 1B. Horizontal pullup progression 2-3 sets of 6-10 reps 2A. Korean dips (no weight) 2-3 sets of 5-8 reps 2B. Bodyweight biceps curls 2-3 sets of 5-8 reps 3A. Foot elevated pushups (weighted) 2-3 sets of 8-12 reps 3B. Chinups (hands close, underhand grip) 2-3 sets of 5-8 reps 4A. Hang grip work progression 2-3 sets of 20-60 second holds 4B. Bodyweight triceps extensions 2-3 sets of 8-12 reps 5A. Wrestler's bridge 2-3 sets of 5-8 reps 5B. Hand specialization progression 2-3 sets of 5-8 reps (wrists or fingers)

Afternoon or evening - abdomina ls

Warmups Perform Cardio and general mobility / stretching 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 Perform 1. Leg raise progression – hanging exercise 8-12 reps or 10-20 reps 2. Midsection holds progression 8-12 second holds or 10-20 second holds 3. Side leg raises Various 4. Leg raise progression – lying exercise Various 5. Side planks 5-8 reps each side or 6-10 reps each side 6. Weighted situps or weighted decline situps Maximal effort

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

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

39 Weighted Calisthenics Training Programs Owen Johnston

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.

About the author

http://www.bodyweight.biz/