/btg/ - Bodyweight Training General

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TL;DR version?
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Pressing/Planche Variations
- Pushups (Normal/Diamond/Pseudo-planche/Tuck-Planche)
- Dips
- Handstand Pushups (Elevated pike/Headstand/Handstand)
- Planche (Frogstand/Straight-arm frog/Tuck/Flat tuck/Straddle/Half/Full)

Pulling
- Rows
- Chin/Pull Up variations
- Rope climbing

Legs
- Pistol Squats
- Shrimp Squats
- Lunges

Core Strength (First 4 should be held for 3-5 sets for 60s each with little rest (1-2 min) between sets. 30s sets are fine for L-sits and pseudo-planche leans). The rational for the short rest period is that these are basic positions that you should be very comfortable in.

- Plank Variations (Forearm/Straight-Arm/Pseudo-planche Leans)
- Hollow Body Hold
- Arch Body Hold (don’t do this if you have low back issues)
- L-Sits
- Dragon Flags
- Front/Back/Side Levers Progressions

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Recommended routines
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>Foundation + Handstand(Handstand is another course by the same author, it's suggested to do them simultaneously. From here on 'Foundation' references both.)

The best and most complete routine for overall fitness. It trains your body for gymnastic moves and the incredible strength that comes with them: the front lever, a manna, rope climbs(one armed chin-up included), a straddle-planche(1.5xbodyweight or more bench included), a hollow-back press, a human flag, and all the easier exercises you progress with.
Includes mobility and prehab work in the progressions.
Constucted, marketed, and endorsed by successful national gymnastics coach Christopher Sommer.
No other routine for body-weight training has such an elite(ist) trainer behind it, that has been shown to produce elite athletes.

The problem you might have with it is that it spends a long time in the beginning doing core and mobility exercises.
Several movements take months to reach, like vertical pushing and pulling.
(The muscles that are work in those movements are worked in other exercises at the start of Foundation, but if you're anal about moving things relative to the compass of your torse in every possible fashion, this will bug you)
The training cycles are constructed to allow for proper joint health, rather than maximum muscle growth.
This should benefit athleticism in the long run, but if all you want is to build a beach body, Foundation is probably not the routine for you.
That's not to say you won't be muscular from following Foundation.

Foundation is also not a routine for someone that is pursuing body-weight training because they have no equipment or access to a gym.
Very little equipment(or none if you have a creative bone in your body) is needed for the start of Foundation, but as you progress you'll need parallel bars, parallettes, rings, a pull-up bar, stall bars, and a 16' rope.
Foundation does take years to finish, so you can procure these items along the way.


>Startbodyweight

This routine is more about muscle.
Every exercise you do is for the express purpose of building muscle and/or strength, and you start training every major movement from day 1.
Following this routine will get you big and fairly strong, but also give you the advantages of body-weight training.
You'll train the traditional body-weight exercises: dips, push-ups, handstand push-ups, inverted rows, pull-ups, single leg squats, leg raises, planks, and progress in a very straight forward manner.
No equipment is needed besides a pull-up bar(though rings would be convenient for rows if you don't have a low hanging pull-up bar).

Theis routine will not prepare you for gymnastic movements, and no prehab or mobility work is included at all.
You should add some prehab and mobility work yourself. Preventing injury is worth 10 extra minutes on your workout.


>Fitloop and Reddit's beginner routine (they are very similar)

Somewhat of a compromise between bodybuilding and training for gymnastics.
Both are very accessible online, as they include all their prehab and mobility exercises, and you don't need to buy/torrent a book.
Require similar equipment to startbodyweight, as well as some things for the mobility exercises.

Trying to compromise usually hurts a program, and these routines are no exception.
The work put into static elements, straight arm work, and joint prep work are insufficient for a gymnastics routine.
The style of increasing reps(training to failure)
is inferior to intelligent, sub-maximal programming, and prone to injury.
These routines also end at a very low level.


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Books
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The Naked Warrior - www.pdfarchive.info/pdf/T/Ts/Tsatsouline_Pavel_-_The_naked_warrior.pdf

You Are Your Own Gym - www.pdfarchive.info/pdf/L/La/Lauren_Mark_-_You_are_your_own_gym.pdf

Overcoming Gravity - https://thepiratebay.se/torrent/7663751/Overcoming_Gravity_%28gnv64%29


Coach Sommers Mastering GST Series
>Foundation 1+2 and Handstand 1
http://kickass.to/mastering-gst-pdf-2014-ubtrg-t8577688.html
>Foundation 3+4, Handstand 2 and Rings 1
http://kickass.to/mastering-gst-2-foundation-three-foundation-four-handstand-two-and-rings-one-pdf-t9160432.html#main

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Useful Links
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>startbodyweight.com
>fitloop.co
>gymnasticbodies.com/forum
>antranik.org/bodyweight-training
>globalbodyweighttraining.com

>Safest Straight-Arm Progression (Steady State Cycles)
www.antranik.org/how-to-implement-a-steady-state-training-cycle

>Common Prereqs
www.gymnasticbodies.com/forum/topic/3750-prerequisites/?p=93540

>Common Preqs, Video format
https://www.youtube.com/watch?v=ZkI1GBjj3eQ

>Wrist Prehab and Bodyline Exercises
www.kitlaughlin.com/docs/wrist-mobility_bodyline-exercises_handstands.pdf

>Kit Laughlin Wrist sequence (video format of above)
https://www.youtube.com/watch?v=GmMfW2kCkeE

>Rice Bucket Prehab For Wrists
https://www.youtube.com/watch?v=GqZiVt9YBX0

>Bicep Tendon Prep
www.youtube.com/watch?v=vaH_HUMooyM

>Shoulder Dislocates for Mobility
https://www.youtube.com/watch?v=vP8YmmRMz6

>Proper Scapula Positions For Statics
https://www.youtube.com/watch?v=9-njKUc-f9U&list=UUMrY-JHG6bF3LEdlDvhv7XA

>Ido Portal Scapula Mobilization
https://www.youtube.com/watch?v=y4Wo095zPnc

>Ido Portal’s Resources (Mobility, Strength, and Movement progressions)
http://antranik.org/the-floreio-project/

>Homemade parallette guide
http://library.crossfit.com/free/pdf/13_03_Parallettes.pdf
https://www.youtube.com/watch?v=QvbbrulbW8Q

>Greasing the Grove explanation
https://www.youtube.com/watch?v=rGjtPtXXWCg