Worthy Brothers and Sisters,
I write this SubStack to articulate the methods I’ve learned in my 15 years as a professional strength coach. Bodyweightᐩ is just that: a means of training the body in MED fashion without excessive load or fatigue. However, Bodyweightᐩ does requires owning a plate carrier.
Bodyweight+ was born from a deload after my successful Beast Tamer run. I wanted to maintain my fitness, but give my body a much needed break. In describing what I’ve done successfully, I hope that you will find valuable resources for your own training.
Bodyweightᐩ does not take the place of organized double kettlebell training. It is adjunctive training geared toward hypertrophy, range of motion, and general strength. Because some athletes don’t currently own a plate carrier, I have provided links to my favorite brands.
The challenges in programming bodyweight movements are the nuances and techniques of strength expression. I have dedicated the past few years to helping clients without equipment master their own bodyweight. However, this article is not a tutorial, but a program design.
I hope that you enjoy the philosophy of Bodyweightᐩ. There will also be more programs to come on tactical fitness. I am embarking on my own tactical firearms training. I will share what I’ve learned personally, and from the tacticians I train and work alongside.
John
Using classic calisthenics movements and our bodyweight alone, we may advance our strength & conditioning efforts without the need of supplementary equipment. However, Bodyweightᐩ is the key to progressive overload for MED practitioners.
High-workload exercises like Dips, Pull Ups, ATG Split Squats, and SL Good Mornings create high-performance training attributes. The addition of a Plate Carrier allows external loading with minimal interference to the movements being performed.
For the over-fat, bodyweight calisthenics will condition the athlete with maximal return on body composition. For the under-muscled or highly-experienced athlete, adding external loading using a Plate Carrier will provide a deeper stimulus for MED training attributes.
Calisthenics
My youth was spent in concentrated practice of basketball, football, and track & field. Prior to stepping into the weight room, my coaches would program calisthenics and running to strengthen my body for enhanced power, strength, speed, and endurance.
Bodyweight training is a staple for all athletes. Even during a barbell or kettlebell focused program, exercises like push ups, dips, pull ups, pistol squats, step ups, and single leg good mornings are commonplace. Calisthenics bolster sports performance.
Bodyweight
I will often prescribe bodyweight movements for beginners to resistance training. Oftentimes, students will struggle with basic push ups, pull-ups, and squatting variations. We will invest at least four weeks getting these movements to standard:
Because bodyweight varies tremendously from person to person, the more body mass that has accumulated, the harder it will be to reach these standards. But in their training, bodyweight often adjusts to accommodate strength-specific goals
To accomplish 5 Pull Ups, a man who weighs 100kg might need to drop 10kg of body fat to allow a better strength:weight ratio.
Bodyweightᐩ
Bodyweightᐩ: The addition of external load to the body using a Plate Carrier. The vest forms a loaded and balanced layer that provides continuity of increased overall bodyweight.
Because much of my readership are elite lifters, bodyweight training alone might not provide a stimulus for progressive overload. Using a high-quality Plate Carrier allows external loading with minimal interference to the movement being performed.
Bodyweightᐩ Pull Ups post ruck. During this session, I used my 5.11 TacTec Plate Carrier along with a 15lb chain. I performed 5/5 Pull Ups with a total of 35lbs. This is quite a challenge compared to loading pull ups with a weight belt. The Plate Carrier and chain fit tightly to the body, increasing relative load with a higher center of mass.
During the pandemic, I purchased a 5.11 Tactical Plate Carrier and loaded it with a pair of 8.75lb weight plates. Totaling 20lbs (12% of bodyweight), I began performing calisthenics and weighted walks (rucks) around my local canyons and trails.
Initially, my goal was to use the plate carrier as a means of enhancing my hiking strength without overtaxing my body with a heavier rucksack. But within a few weeks, the Plate Carrier become a means of challenging my adjunctive calisthenics training.
I use CrossFit’s typical load recommendations for the Murph Workout for choosing Bodyweightᐩ recommendations. Smaller or larger athletes will need to adjust their loading accordingly. Although 20lbs is only 12% of my bodyweight, I find this load accommodates MED tenets without creating excessive fatigue on the body.
5.11 Tactical Tactec Plate Carrier.
Plate Carrier: Advantages
The major advantage of using a Plate Carrier is that it hugs the torso like a vest. It equalizes the load from front to back and disperses itself across the shoulders, upper back, and upper chest. The Plate Carrier is also inexpensive and easily portable.
High-quality Plate Carriers from brands like 5.11 Tactical allow attachments to their built-in Molle system. They allow variable loading and the use of body armor (if needed). I especially enjoy the front mounted pocket for my cell phone during rucks.
Performing ATG Split Squats post Rucking session.
Why Not a Rucksack?
I am also a proponent of having a backpack capable of heavy loading. However, this pack is for the express purpose of rucking only. It is implausible to consider advanced calisthenics while wearing a heavy backpack as it does not form fit the body like a vest.
Further, a rucksack distributes the load into the hips and back. Although push ups, pull-ups, and squatting variations can be performed with the ruck, they throw off the dynamics of the movements and don’t have direct transferability like the vest.
Bodyweightᐩ movements allow continuity of load. The Plate Carrier becomes an extension of the body: Jump Squats, Persian Push Ups, Cyclist Squats, Chin Ups respectively.
Bodyweightᐩ → Self-mastery
The goal of Bodyweightᐩ training is to build advanced calisthenics strength without excessive fatigue on the body. I will often use my Plate Carrier for a three mile Ruck prior to performing a combination of upper body and lower body movements.
Bodyweightᐩ is performed biweekly in a circuit fashion with minimal rest. Each exercise is designed to promote durability, strength, and conditioning. Because the load will remain constant, volume will be manipulated for progressive overload.
I have selected movements based on MED Mountain Athletics adjunctive training. For your individual goals, you might substitute movements like Push Ups for Dips, TRX Rows for Pull Ups, Lunges for ATG SSs, or Two Legged Good Mornings for SL GMs.
Bodyweightᐩ Schedule
Lower body exercises are performed first in the week to accommodate leg recovery for weekend outdoor adventures. This program may be shortened to two sessions per week (one upper, one lower) based on sporting or recovery needs.
Locomotion
Bodyweightᐩ using a Plate Carrier amplifies one’s bodyweight artificially. But this holds tremendous benefit: the athlete is able to exert stronger forces into the ground during locomotion than with bodyweight alone. This equates to overall body strength.
Rucking is walking or hiking with load. It does not create the same compression forces as running. Instead, it strengthens individuals who are under-muscled, while helping to assisting in fat loss for overweight athletes. Rucking can be done daily.
Ruck
I am a huge fan of rucking but it can cause excessive joint compression and fatigue if not programmed properly. Instead, I advise opting for longterm gains with a lighter load during rucks. The lighter loads allow a faster pace and greater rucking distance.
The Plate Carrier can be comfortably worn during neighborhood walks, trail walks, or hikes. The Plate Carrier may be worn daily as it won’t produce rucksack equivalent damage to the body. I recommend accumulating 10,000+ steps daily for health.
Intention: During rucking sessions, seek out gradual hills and walk them briskly to elevate the heart rate. Do not deviate from your normal gate pattern. Instead, balance walking/hiking with powerful strides uphill and shorter strides downhill.
Daily Plate Carrier Ruck with Darby. We employ the “Forward Progress Rule:” stride speed remains the same on flats, uphill, and downhill. Our Rucks are typically between 3-5mi daily.
Upper Body
Mountain athletes require a great deal of upper body strength but rarely train it. Upper body training is essential for climbing, mantling, and maintaining posture. Bodyweightᐩ focuses on one upper body push and one upper body pull.
The selected exercises are compound in nature - using multiple joints to complete each repetition. The athlete should hone perfect form on each before attempting with added load. Always ensure safety and consult a professional for all coaching cues.
Dips
Dips are one of the most complete upper pushing body exercises. Targeting the pecs, triceps, and anterior deltoids, Dips offer robust strength and hypertrophy benefits. They support upper body mobility by loading the athlete into full arm extension.
The athlete will need to have access to a dipping bar to perform dips. Other options include parallel bars at the local park, setting up kettlebells or parallettes on boxes, or using sturdy chairs that can support Bodyweightᐩ loads.
Intention: Perform Dips at or below a 90 angle. Position the midsection at an angle toward the anchor of the dipping bars. The athlete should use an active negative technique eccentrically, then reverse the tension into a power concentric phase.
Pull Up
Pull Ups are unparalleled for pulling strength. Targeting the lats, trapezius, and arm musculature, Pull Ups offer robust strength and hypertrophy benefits. They support upper body mobility by loading the athlete into full arm flexion and t-spine extension.
The athlete will need to have access to a pull up bar, hang board, or gymnastics bar at the local park. Olympic rings or a solid tree branch are a worthy substitute. Always ensure that the pulling surface is capable of supporting Bodyweightᐩ loads.
Intention: Perform Pull Ups starting from a dead hang position. Hold a hollow position and actively pull the elbows toward the floor during the first phase. During the second lockout phase, pull the elbows straight behind you. Always pull quickly.
Pull Ups should be performed to at minimum neck level. Ideally, the athlete will engage in a powerful pull all the way to the chest. Reset each Pull Up rep at a dead hang to ensure a full stretch in the lats and a primed t-spine extension.
Lower Body
Bodyweightᐩ lower body training focuses on building subtle strength. Unlike maximal strength exercises like squats and deadlifts, the selected exercises hold threefold benefits: build strength while lengthening the muscles and mobilizing the joints.
The selected exercises are compound in nature - using multiple joints to complete each repetition. The athlete should hone perfect form on each before attempting with added load. Always ensure safety and consult a professional for all coaching cues.
ATG Split Squats
ATG Split Squats are a magical movement. Instead of the vertical nature of a Split Squat, the athlete aims to move forward while squatting in an ATG SS. This brings the working-knee over the toes and the non-working hip flexor into full extension.
In effect, the athlete gets a double whammy of VMO and knee building strength on the working-leg, and a huge stretch of the psoas on the non-working leg. This movement BOMBPROOFs the knees while providing a huge stretch to the hips.
Intention: While performing ATG SSs, think of keeping the working-leg’s heel down for as long as possible. Toward end range and as the knee starts to pass the toe, the heel will come off the ground. This is fine. Touch the hamstrings to the calves.
On the non-working leg, aim to keep the knee as straight as possible. It helps to squeeze the glute during the downward phase of the ATG SS. Most athletes will need to elevate their working-leg’s foot so the non-working knee doesn’t hit the ground.
SL Good Mornings
Bodyweight hip hinging fails to provide a propers strength stimulus. To confront this issue, the SL GM focuses on lengthening the posterior leg muscles form the heel cord to the top hamstring tendon. For full efficacy, the athlete maintains a lordotic curve.
SL GMs systematically build length and tissue resilience in often over-tight calves and hamstrings. Bodyweightᐩ loading also builds upper, mid, and lower back isometric strength to assist with hiking, running, and trekking. This is a functional movement.
Intention: Most athletes have never performed the SL GM. Although a relatively light load compared to a barbell good morning, the SL GM aligns the posterior: ankle, knee, and pelvis. SL GMs provide a potent stretch for the overly tight posterior chain.
The athlete should use their non-working leg as a “kickstand.” 99% of their weight will be on the working-leg. Lock the knee, then send the hips backward while maintaining a lordotic curve. If rounding occurs, perform SL GMs with less ROM.
Bodyweightᐩ Builds Sustainable Strength
My goal in writing Bodyweightᐩ is to demonstrate how to sustainably train relative strength and overall readiness for sporting and life demands. To hone our movement capabilities, we create confidence in the training attributes needed for the outdoors.
I have purposely left out movements like Push Up, Handstand Push Ups, Rows, Step Ups, and Pistol Squats. I will elaborate on the nuances of these exercises in further articles. For now, I offer an MED solution for developing Bodyweightᐩ progression.
February 17, 2023
John Parker
This article will likely bring up questions of "why" train Bodyweightᐩ? In short, Bodyweightᐩ is for those who want to train daily, but don't want to burn themselves out. This has been my goal since 2018 and MED is the method for achieving this sustainability.