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 Copyright Information 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 13 Owen Johnston – https://www.youtube.com/bodyweightbiz 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.