Bodyweight training is the backbone of an athletes training program. It is the first set of skills that should be developed and the last thing that should be removed from the training cycle. Why? Well, let's start with the obvious - bodyweight training gives the athlete the ability to manipulate their body and learn control, tension and precision movement. Training in bodyweight techniques will also let the athlete train anywhere and anytime - no excuses for not having the right equipment on-hand.
When it comes down to developing strength in an athlete there are a handful of bodyweight techniques that I consider to be a baseline for all other strength skills. NOTE: the following list is not absolute for all athletes as some will find them too easy (skip these techniques or develop them via harder variations) and others too hard (strengthen your weaknesses by building strength and technique through progressive skill development). Here's the basic list:
- Push-up (two-arm and one-arm)
- Pull-up (chin over bar with various hand configurations)
- Squat (two-leg and one-leg; to include both the Pistol and Chinese Squat)
- Handstand and Hand-walking
- WOP (Wheel of Pain) or Ab Wheel
- Rolling (front, back and sides)
- Sit-out
Check out this article (Top 20 Bodyweight Exercises for Building Muscle & Strength) on Jason Ferruggia's website.
For those of you not familiar with the WOP here is a video demonstration of the technique:
For those of you not familiar with the Sit-out here is a video demonstration of the technique:
Comments