Bodyweight Strength Training Ideas
Bodyweight exercises are great for a lot of reasons.
1. You need zero equipment
2. It costs nothing
3. You can do them in a small space
4. You can do them anywhere
5. They are effective
6. They are fun
We often get stuck doing the same 5 exercises in some variation – squats, lunges, push-ups, pull-ups, burpees
Consider thinking of things a little differently.
Complex or simple, Static or dynamic, bilateral or unilateral.
These variables will give you endless options for better results and bodyweight training that is more fun and effective.
Complex or simple:
This can be interpreted in different ways. Let’s not stray too far right now. If it’s complex, it requires more skill, balance, experience and even a “fresh” body that isn’t too tired to do the movement well. A simple exercise that can be done by less skilled people, or when you are fatigued.
Static or dynamic:
You can do a static squat (hold). You can be static and also not advance forward, backward or to the side during an exercise. Just stay in place. A dynamic exercise is one that may include bursts, jumps, ballistic movements, and diagonal direction changes.
Bilateral and unilateral:
A bilateral movement uses both arms or legs together to do a movement. A two-legged squat is one example. A two-arm push-up is another example. A unilateral movement is a pistol squat, balancing on one foot or side plank.
So how do you put it all together?
These are general guidelines because there are many variables:
1. Do more complex movements earlier in the workout, and simple ones towards the end.
2. Start with static movements (or slightly dynamic) movements with beginners or those with less ability. When everyone is more advanced, you can do dynamic movements earlier in the training session, and static movements when fatigue sets in, or you are starting to cool down.
3. Do bilateral movements first. They will generally be more explosive and require more energy, so do them while you have energy. Unilateral movements generally are more of a “fine tuning” exercise (but not always). You may find it better to do them later in the workout.
Remember, these are very general guidelines, and there are always exceptions.
Get feedback from your students, and make logical progressions based on input and observation.
Thanks for reading.
We’re always here to help you,
The MMACA Team
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