bodyweight training program c
intensity phase
week 1
pistol squat (pick a progression you are ready for)
Sets/Reps: 5/2 each
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo:
Set 1: 1-1-1-1*
*1 second down - 1 second pause at the bottom - 1 second up - 1 second pause at the top
Set 2: 2-2-2-1
Set 3: 3-3-3-1
Set 4: 4-4-4-1
Set 5: 5-5-5-1
Rest between sets: as needed
Rest between exercises: as needed
behind the body hanging (pick a progression you are ready for)
Sets/Duration (in seconds): 5/30
Challenge/Support:
Set 1: 60-second max (challenge* you can control for no more than 60 seconds)
*as per Movement Mastery phases
Set 2: decrease support/increase challenge by one step compared to the previous set
Set 3: decrease support/increase challenge by one step compared to the previous set
Set 4: decrease support/increase challenge by one step compared to the previous set
Set 5: decrease support/increase challenge by one step compared to the previous set
Rest between sets: as needed
Rest between exercises: as needed
flow get-up (pick a progression you are ready for)
Sets/Duration (in seconds): 5/60
Challenge/Support:
Set 1: 120-second max (challenge* you can control for no more than 60 seconds)
*as per Movement Mastery phases
Set 2: decrease support/increase challenge by one step compared to the previous set
Set 3: decrease support/increase challenge by one step compared to the previous set
Set 4: decrease support/increase challenge by one step compared to the previous set
Set 5: decrease support/increase challenge by one step compared to the previous set
Rest Between Sets: as needed
Rest Between Exercises: as needed
week 2
pistol squat
Sets/Reps: 5/2 each
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo:
Set 1: 2-2-2-1
Set 2: 3-3-3-1
Set 3: 4-4-4-1
Set 4: 5-5-5-1
Set 5: 5-5-5-1
Rest between sets: as needed
Rest between exercises: as needed
behind the body hanging
Sets/Duration (in seconds): 5/30
Challenge/Support:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: decrease support/increase challenge by one step compared to the previous set
Rest between sets: as needed
Rest between exercises: as needed
flow get-up
Sets/Duration (in seconds): 5/60
Challenge/Support:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: decrease support/increase challenge by one step compared to the previous set
Rest Between Sets: as needed
Rest Between Exercises: as needed
week 3
pistol squat
Sets/Reps: 5/2 each
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo:
Set 1: 3-3-3-1
Set 2: 4-4-4-1
Set 3: 5-5-5-1
Set 4: 5-5-5-1
Set 5: 5-5-5-1
Rest between sets: as needed
Rest between exercises: as needed
behind the body hanging
Sets/Duration (in seconds): 5/30
Challenge/Support:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: decrease support/increase challenge by one step compared to the previous set
Rest between sets: as needed
Rest between exercises: as needed
flow get-up
Sets/Duration (in seconds): 5/60
Challenge/Support:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: decrease support/increase challenge by one step compared to the previous set
Rest Between Sets: as needed
Rest Between Exercises: as needed
week 4
pistol squat
Sets/Reps: 5/2 each
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo:
Set 1: 4-4-4-1
Set 2: 5-5-5-1
Set 3: 5-5-5-1
Set 4: 5-5-5-1
Set 5: 5-5-5-1
Rest between sets: as needed
Rest between exercises: as needed
behind the body hanging
Sets/Duration (in seconds): 5/30
Challenge/Support:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: decrease support/increase challenge by one step compared to the previous set
Rest between sets: as needed
Rest between exercises: as needed
flow get-up
Sets/Duration (in seconds): 5/60
Challenge/Support:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: decrease support/increase challenge by one step compared to the previous set
Rest Between Sets: as needed
Rest Between Exercises: as needed
volume phase
week 5
pistol squat
Sets/Reps: 8/2 each
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo: same as week 1
Rest between sets: as needed
Rest between exercises: as needed
behind the body hanging
Sets/Duration (in seconds): 5/45
Challenge/Support: same as week 1
Rest between sets: as needed
Rest between exercises: as needed
flow get-up
Sets/Duration (in seconds): 5/90
Challenge/Support: same as week 1
Rest Between Sets: as needed
Rest Between Exercises: as needed
week 6
pistol squat
Sets/Reps: 8/2 each
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo: same as week 2
Rest between sets: as needed
Rest between exercises: as needed
behind the body hanging
Sets/Duration (in seconds): 5/45
Challenge/Support: same as week 2
Rest between sets: as needed
Rest between exercises: as needed
flow get-up
Sets/Duration (in seconds): 5/90
Challenge/Support: same as week 2
Rest Between Sets: as needed
Rest Between Exercises: as needed
week 7
pistol squat
Sets/Reps: 8/2 each
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo: same as week 3
Rest between sets: as needed
Rest between exercises: as needed
behind the body hanging
Sets/Duration (in seconds): 5/45
Challenge/Support: same as week 3
Rest between sets: as needed
Rest between exercises: as needed
flow get-up
Sets/Duration (in seconds): 5/90
Challenge/Support: same as week 3
Rest Between Sets: as needed
Rest Between Exercises: as needed
week 8
pistol squat
Sets/Reps: 8/2 each
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo: same as week 4
Rest between sets: as needed
Rest between exercises: as needed
behind the body hanging
Sets/Duration (in seconds): 5/45
Challenge/Support: same as week 4
Rest between sets: as needed
Rest between exercises: as needed
flow get-up
Sets/Duration (in seconds): 5/90
Challenge/Support: same as week 4
Rest Between Sets: as needed
Rest Between Exercises: as needed
density phase
week 9
pistol squat
Work/Rest Interval (in seconds): 15:45 each side
Reps Per Set: as many controlled reps as possible
Challenge/Support: same as week 1
Total Reps: 40 each side
Total Intervals: as many as necessary to reach 40 reps each side
behind the body hanging
Work/Rest Interval (in seconds): 30:30
Sets: 5
Challenge/Support: same as week 1
flow get-up
Work/Rest Interval (in seconds): 90:30
Sets: 5
Challenge/Support: same as week 1
week 10
pistol squat
Work/Rest Interval (in seconds): 20:40 each side
Reps Per Set: as many controlled reps as possible
Challenge/Support: same as week 1
Total Reps: 40 each side
Total Intervals: as many as necessary to reach 40 reps each side
behind the body hanging
Work/Rest Interval (in seconds): 30:30
Sets: 5
Challenge/Support: same as week 2
flow get-up
Work/Rest Interval (in seconds): 90:30
Sets: 5
Challenge/Support: same as week 2
week 11
pistol squat
Work/Rest Interval (in seconds): 30:30 each side
Reps Per Set: as many controlled reps as possible
Challenge/Support: same as week 1
Total Reps: 40 each side
Total Intervals: as many as necessary to reach 40 reps each side
behind the body hanging
Work/Rest Interval (in seconds): 30:30
Sets: 5
Challenge/Support: same as week 3
flow get-up
Work/Rest Interval (in seconds): 90:30
Sets: 5
Challenge/Support: same as week 3
week 12
pistol squat
Work/Rest Interval (in seconds): 40:20 each side
Reps Per Set: as many controlled reps as possible
Challenge/Support: same as week 1
Total Reps: 40 each side
Total Intervals: as many as necessary to reach 40 reps each side
behind the body hanging
Work/Rest Interval (in seconds): 30:30
Sets: 5
Challenge/Support: same as week 4
flow get-up
Work/Rest Interval (in seconds): 90:30
Sets: 5
Challenge/Support: same as week 4