Bodyweight with Al Kavadlo: 5 Bodyweight Staples to Aspire to
5 Bodyweight Staples to Aspire to
The great thing about bodyweight training is that the exercises are easily scalable for anyone. You can always find a way to make an exercise easier and there is always a way to make it extreme – without going into the manic level of zillions of repetitions.
It is very easy to get caught up in the range of exercises that are possible and it is easy to lose track of what you are trying to do. The important thing is the exercises you do and the commitment you show in doing it regularly.
Al Kavadlo, CSCS is one of the world’s leading experts in bodyweight strength training and calisthenics. The author of three books, including Raising The Bar: The Definitive Guide to Pull-up Bar Calisthenics and Pushing The Limits! – Total Body Strength With No Equipment, Kavadlo is also known for his work in the popular Convict Conditioning book series.
In this video, Al suggests a focus on 5 exercises, he calls them STAPLES of Bodyweight. Watch the video as Al shows you each exercise and suggests a simpler form (the complicated word he uses is a regression) – it is only a minute and a half of viewing.
What you have seen is a pretty advanced set of exercises – maybe staples for the seasoned bodyweight trainer.
So how do you build this into a program. Step 1 is to pick your 5 exercises and the level of regression you can handle.
The 5 staples and the regressions (in Italics) are
- Pistol Squats – or use a box to support your bottom as you complete the squat or hold onto a support as you squat one-legged. Build up to this by getting a good command of squats.
- Back Bridge – or do a back bridge keeping your head on the floor. Build up to this by working on dips first – that will give you the arm strength to hold your body weight.
- L-Sit (as in the featured image) – or keep your knees folded as you do the sit. Working on dips is also a good way to get started to reach this level
- Handstand – or use a wall to support your handstand. Handstands are not for the faint-hearted but everyone can do push ups. Start there
- Pull up – or the Australian pull up (sometimes called an inverted row). Basically what you do is lie under a bar (the edge of the kitchen table will do or a sturdy broom handle laid across two chairs) and pull yourself up to the bar (i.e., your feet stay on the ground)
For a beginner program, choose the regressions you are happy with and do 2 sets of 10 repetitions and make the holds (L Sits, Handstands, Back bridge) for 20 seconds. Progress by switching from a regression to the full exercise. For an advanced program do the staples but move up to 3 sets of 10 repetitions with 30 seconds holds.
Testimonials
I meant to say Al Kavadlo was doing extraordinary work, offering up an alternative and effective method as old as human history as opposed to the over-exposed “gym/machine” training that is mostly covered. Again, keep fighting the good fight- and to steal a catchphrase- “We’re Working Out!” – Wade Race
Original article and images from Bodybuilding.com
