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Body Weight Training Home Edition
Body Weight Training Home Edition
HOME EDITION
CONTENTS
From the author …………………………………………………………………..…………………………………………………………………….……………………. 4
Notes …………………………………………………………………………………………………………………………………………………………………………………………… 34
Disclaimer ……………………………………………………………………………………………………………………………………………………………………………... 35
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
Many thanks to Joel R for performing all the poses and movements in this E-Book.
Thank you for purchasing this PDF and stay active and healthy during this time of
uncertainty.
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
This PDF is perfect for the non strength/field-court based sport athlete whose
season/training has been stopped due to COVID-19 virus. This will give the
individual structure behind their training to maintain their physical capacity/
movement competency while in lockdown to make sure when their season is
resumed they do not get injured or perform poorly.
8 weeks of Programming
Foam roller/PVC
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
TRAINING SCHEDULE
MONDAY
Session 1
TUESDAY
Rest
WEDNESDAY
Speed/Conditioning 1
THURSDAY
Rest
FRIDAY
Session 2
SATURDAY
Speed/conditioning 2
SUNDAY
Rest
Focus on rest/recovery post session to adapt to the stimulus. For more information
on best practice recovery purchase our E-Book on recovery/regeneration from
woodfordshop.com
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BW - Body Weight
REPS- Repition
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 1
Session 1
Movement Prep
Mobility: Strider, Frog, Figure 4, Banded Hip flexor, knee to wall, camel/cat
Activation: Mini-band
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 1
Session 1 …. continued
Strength: SS
BW Squat Bottom up
SS
Push up (knees)
s
Week 1: 5 sets x 16 reps Week 3: 5 sets x 20 reps
Week 2: 5 sets x 18 reps Week 4: 5 set x 16 reps
Rest
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 1
Session 1 …. continued
SS
s
Week 1: 3 sets x 16 reps Week 3: 3 sets x 20 reps
Week 2: 3 sets x 18 reps Week 4: 3 set x 16 reps
Rest
10
BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 1
Session 1 …. continued
Core Circuit:
030s rest
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 1
Session 2
Movement Prep
Mobility: Strider, Frog, Figure 4, Banded Hip flexor, knee to wall, camel/cat
Activation: Mini-band
CNS intensive: Static jump (1/4 squat hold 3s then jump) + Stick: 2 x 5
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 1
Session 2 …. continued
Strength: SS
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 1
Session 2 …. continued
Strength: SS
s
Week 1: 5 sets x 16 reps Week 3: 5 sets x 20 reps
Week 2: 5 sets x 18 reps Week 4: 5 set x 16 reps
Rest
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 1
Session 2 …. continued
Strength: SS
s
Week 1: 3 sets x 16 reps Week 3: 3 sets x 20 reps
Week 2: 3 sets x 18 reps Week 4: 3 set x 16 reps
Rest
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 1
Session 2 …. continued
Extra Upper Back Work: Band pull aparts 2 x 25 (2s isometric hold)
Core Circuit:
030s rest
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 1
Speed/Conditioning: Session 1
Movement Prep
Mobility: Strider, Frog, Figure 4, Banded Hip flexor, knee to wall, camel/cat
Activation: Big-band
02 mins rest
03 x 45s efforts
3 x 10m 2 x 60m
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 1
s
Week 1: 2 sets x 4 reps Week 3: 2 sets x 6 reps
Week 2: 2 sets x 5 reps Week 4: 1 set x 4 reps
Rest
between sets
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 1
Speed/Conditioning: Session 2
Movement Prep
Mobility: Strider, Frog, Figure 4, Banded Hip flexor, knee to wall, camel/cat
Activation: Big-band
02 mins rest
03 x 30s
0
090s rest between efforts
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 1
s
Week 1: 2 sets x 6 reps Week 3: 2 sets x 8 reps
Week 2: 2 sets x 7 reps Week 4: 1 set x 6 reps
Rest
between sets
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 2
Session 1
Movement Prep
Mobility: Strider, Frog, Figure 4, Banded Hip flexor, knee to wall, camel/cat
Activation: Mini-band
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 2
Session 1 …. continued
Strength: SS
Sumo squat (wide stance) bottom up
SS
Push up (toes)
s
Week 1: 5 sets x 16 reps Week 3: 5 sets x 20 reps
Week 2: 5 sets x 18 reps Week 4: 5 set x 16 reps
Rest
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 2
Session 1 …. continued
Strength:
Frog pumps
SS
Split squat
s
Week 1: 3 sets x 16 reps Week 3: 3 sets x 20 reps
Week 2: 3 sets x 18 reps Week 4: 3 set x 16 reps
Rest
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 2
Session 1 …. continued
Extra Upper Back Work: Single arm banded row 2 x 25 (2s isometric hold)
Core Circuit:
030s rest
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 2
Session 2
Movement Prep
Mobility: Strider, Frog, Figure 4, Banded Hip flexor, knee to wall, camel/cat
Activation: Mini-band
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 2
Session 2 …. continued
Strength: SS
SS
Push up (toes) closed grip
s
Week 1: 5 sets x 16 reps Week 3: 5 sets x 20 reps
Week 2: 5 sets x 18 reps Week 4: 5 set x 16 reps
Rest
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 2
Session 2 …. continued
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 2
Session 2 …. continued
Strength: SS
Reverse lunge
s
Week 1: 3 sets x 16 reps Week 3: 3 sets x 20 reps
Week 2: 3 sets x 18 reps Week 4: 3 set x 16 reps
Rest
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 2
Session 2 …. continued
Extra Upper Back Work: Band pull aparts (diagonal) 2 x 25 (2s isometric hold)
Core Circuit:
030s rest
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 2
Speed/Conditioning: Session 1
Movement Prep
Mobility: Strider, Frog, Figure 4, Banded Hip flexor, knee to wall, camel/cat
Activation: Big-band
02 mins rest
03 x 45s efforts
45 degree Switches
10 each side, 3 sets
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 2
s
Week 1: 3 sets x 4 reps Week 3: 3 sets x 6 reps
Week 2: 3 sets x 5 reps Week 4: 1 set x 4 reps
Rest
between sets
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 2
Speed/Conditioning: Session 2
Movement Prep
Mobility: Strider, Frog, Figure 4, Banded Hip flexor, knee to wall, camel/cat
Activation: Big-band
02 mins rest
03 x 15s
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
BLOCK 2
s
Week 1: 3 sets x 6 reps Week 3: 3 sets x 8 reps
Week 2: 3 sets x 7 reps Week 4: 1 set x 6 reps
Rest
between sets
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
NOTES
Focus on REST periods & perfect technique (ie feel the movement - own the
movement).
Speed/agility work you should be FRESH (CNS & muscular) before the
session! The focus is not fatigue but making you faster/more agile - this means
to get faster you must sprint fast (not at sub maximal speeds) with recoveries
that maximise intensity (speed). The SAID (specific adaptation to imposed
demands) states that the way you train your body will adapt specifically to that
stimulus/stress.
You need to equipment to complete these sessions! All you need is yourself &
park/bench and focus on quality of rep/session.
Adapt the exercise to suit your needs, this means if you have to modify the
exercise that is fine! It’s not the exercise but the stimulus the is the most
important.
Enjoy your time away from the gym and use this time away to going back to
basic, body weight pattens (which are the foundation of your programs) and
master them! Basic is not easy, it’s actually hard. The best in the world
understand that mastering the basics and being disciplined is what works!
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
DISCLAIMER
The material in this e-book is on the understanding that readers exercise their own skill and
attention with respect to implementing the training schedule in this e-book. Before beginning the
material, readers should carefully evaluate the relevance to themselves of the information
provided, and should obtain appropriate professional advice relevant to their particular
circumstances.
Woodford Sports Science Consulting makes every effort to ensure that we accurately represent
the information and their potential for results. There is no guarantee that you will experience the
same results and you accept results will differ between individuals.
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BODY WEIGHT TRAINING—E-BOOK HOME EDITION
GO TO
woodfordshop.com for Christian Woodford signature series supplements
and Mac Iron bands and other products go to macironfitness.com.au
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