Bodyweight Conditioning

[SCRAPPER101]

This is my first time posting on this forum. Some of you know me from my bodyweight routines and videos and some of you know me from mma.com. Either way, I just wanted to drop in and post a training routine for anyone interested. I've posted it on a couple other forums but I wasn't sure if anyone from here had seen it.

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This is something I've been doing with my classes and I call it Perpetual Motion.

As perpetual motion suggests, you will be moving constantly and since I like to keep things simple we'll use just two exercises for the first run. Pullups and Squat Thrusts.

The way I set this up is I have everyone partner up and we position ourselves about 40 yards from the pullup bars (I run my classes on two softball fields behind the gym in Pearl Harbor but you can do this at any park, all you need is room to run). Designate one person "A" and the other "B".

"A" will begin squat thrusts while "B" runs to the pullup bars and knocks out 5 reps (or whatever you can handle for 5 sets). Once he is done with his pullups/chinups, he runs back to his partner and begins to do squat thrusts while "A" runs to the pullup bars to do his reps. This continues until both have done 5 sets on the pullup bars.

It may or may not sound easy, but this is definitely vomit inducing and takes less than 10 minutes depending on which exercises you choose and your distance from the bars.

The exercises can be whatever you want, just try to hit opposing body parts at each station. Pushups and Step Ups on bleachers, Ab exercises and Lunges, etc. Try to set this up so that you're not going to complete failure at either side, because the run will take its toll very quickly.

The way I set this up last time, I did about 10 squat thrusts by the time my partner got back the first time and by the end it was up to around 15-17 by the time he got back. The slower you run, the more your partner has to do.

Let me know what you guys think.

Train hard,

SCRAPPER

www.trainforstrength.com

[Szczepankiewicz]

Welcome Scrapper!

I have read many of your posts on MMA.com and am currently doing Workout #1 (slightly modified).
One of the other guys on the forum suggested that I go check your site out when I was asking for bodyweight exercises a few months ago. Great to have you on the forum!

Mercury Torrent: This is the program. Check out Scrappers website under workouts: workout 1. That routine is kicking my ass....

[mushinmaster]

Do you weight train ontop of doing the body weight exercises?

[Szczepankiewicz]

I am training in the bodyweight program for 5 weeks. After that I will spend seven weeks on the "increase your bench by fifty pounds" workout I have. And for 8 weeks after that, I will focus on serious conditioning. We cycle back and forth between workouts. Trying to stay motiviated and change things around so we don't get stuck in the same ol' routine.

Unlike you Mushy, I am not trying to gain mass or weight any more. I am going the opposite way. I have pretty good power, I need flexibility and endurance.

To answer your question, no. My butt is too beat to continue with weights. On the off days we supplement biceps, calves and forearms that aren't addressed in the Scrapper Workout.

I am trying to get the best workout condensed into 45 minutes so I don't spend all night in the gym. After June I will probably bail on gyms altogether and put my money towards more training. For the level of fitness I desire, weights aren't necessary.

But I don't know, I have a strong addition to heavy iron. No matter what I do, when I hit the gym for any length of time I start trying to throw up the heavy weight(relatively speaking).

Good training!

SZ

[mushinmaster]

Endurance - join the x-country team for the first time senior year - when you are a sprinter-i got some endurance quick

Mushy? - hey hey now, I can't even say your sn

Have you ever tried exercises like kneeling back bends, bridging, wall walking, leg raises over the head - they give you flexiblity, endurance and strenght all in one.

I've got really powerful kicks knees and elbows, but the punching...

Yeah - you're pretty motivated to be training with a kid school and job - that alone would take it out of me!

later

[Szczepankiewicz]

Leg raises over the head??? Don't ask, don't tell...


When I get down to a decent weight I will probably look into all that but right now I am concentrating on the basics.

I pretty much have to fight with the wife to train what I can now...

SZ

[SCRAPPER101]

I'm off the weights right now due to an annoying back injury that never seems to get any better. One of these days I'll go to the doc and see what's going on back there.

There was a time when I mixed heavy squats and deadlifts right before I ran my conditioning classes. Then my class schedule increased and I was unable to continue doing both because my body just couldn't handle that much intensity every day. I did manage to gain 10 pounds in 4 weeks when I was doing that, maybe some day I'll get back into it.

If you're looking to mix the two, I usually suggest a two week cycle and then switching. Two weeks of bodyweight stuff and two weeks of Iron. I'm more of a compound lift guy (squats, deadlifts, weighted chins, dips, etc) so I don't focus too much on the isolated body parts. Work the big muscles hard enough and the smaller ones get worked as well.

Szcz: How is the #1 routine coming? I guess I knock that thing out really fast in my video because people keep mentioning the speed I do it in. I tried to do the reps somewhat slower for the vid workouts but I wanted people to be challenged. hehe

Keep me posted on your progress and I'll keep putting up routines whenever I write up new ones. My next video is going to be on Sandbag Training so keep your eyes out for it.

[Szczepankiewicz]

It hurts.

That's about all I got to say about that!


I will let you know how it goes. We are coming off a 6 month layoff so we are starting it slow and working up. The thing I really like about your workouts is that they can be done anywhere.

IF and When I become a svelt stud I will post a picture on this site titled "Body by Scrapper" but don't hold your breath....


Later,

SZ

[mushinmaster]

"Body by scrapper"
Don't let him do it, Scrapper
He'll scare all your customers away

[Szczepankiewicz]

Oh now that's not very nice!

Don't worry Mushimoto, I'll substitute a picture of you and slap my name on it and Scrapper will have more business than he can handle. Not to mention I'll get lot's of marriage proposals!!!

[mushinmaster]

Damn straight dude.
I'm a 9.1 on hotornot.com

[Szczepankiewicz]

Send me a link to your picture so I can cut and paste. I'll get rich hosting the Mushy Man website....

[SCRAPPER101]

Szcz,

Do you post that Zen Thought of The Day? Are you a Zennist?

SCRAP

[mushinmaster]

woa woa woa - you get rich, off my pretty mug??
Come on, I may be only 17, but I'm not that dumb.
I'd might consider like a 80-20 partnership, provided you do all the work

[Szczepankiewicz]

Scrapper- I'm not much of anything. But I do like researching and studying different philosophies. Lao Tsu, William James, Ayn Rand, Aristotle, Karl Marx, and Plato are just some of the few I have studied recently. I am 29 and still trying to find my place in the world. I do enjoy reading Zen quotes and am currently studying Taoism pretty good.

According to my instructor, when I get my Menkyo I will be a Buddhist Priest. So I figured I should know all I can before that happens. I already have the shaved head, now I gotta work on all the other stuff.

The main reason I post those is because I (like most people) love to read insightful quotes. They are often entertaining.


Mushisan, I do beleive you made that exact same deal with your last girlfriend....."you do all the work"! HA!