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  1. -----------------------------------------------------------------------------------------------------------------------
  2. This is meant to be a quick note with a list of useful information for beginners or anyone approaching bodyweight training or building a routine. It is still suggested that you follow or buy one of the books/guides listed above.
  3. -----------------------------------------------------------------------------------------------------------------------
  4.  
  5. -----------------------------------------------------------------------------------------------------------------------
  6. TL;DR version?
  7. -----------------------------------------------------------------------------------------------------------------------
  8.  
  9. =======Pull=======
  10. - Rows (Normal/TuckFrontLever/sFL/FL)
  11. - PullUps (Normal/ChinL/Wide/BehindBar/WideL/TypeWriter/OneHandChinUp/OneHandPullUp)
  12. - Curl (InvertedChinUp)
  13.  
  14. =======Push=======
  15. - PushUps (Normal/Diamond/Elevated/PseudoPlanche/TuckPlanche/Planche/OneArm)
  16. - Dips (PB/SBar/Russian/L/Korean)
  17. - HSPU (Box/NHeSPU/Wall/ElevatedHeSPU/HandStandPushUp)
  18.  
  19. =======Legs=======
  20. - Squats (90°/AssToGrass/Pistol/Jumping Pistol/Shrimp)
  21. - JumpBoxes
  22. - Lunges
  23.  
  24. =======Core=======
  25. - Crunches (Bycicle/Double)
  26. - Mountain Climbers
  27. - Toe Touches
  28. - Leg Raises
  29. - V ups
  30. - Skin the Cat
  31. - Dragon Flag
  32. - Russian Twists
  33. - Windshield Wipers
  34. - Side Rocks
  35. - Hollow Body
  36. - Arch Body
  37. - Planks
  38.  
  39. ======Skills======
  40. - L-sits
  41. - Planche
  42. - Front Lever
  43. - Back Lever
  44. - OneArmLever
  45. - HandStand
  46. - Human Flag
  47. - MuscleUp
  48. - Dragon Flag
  49.  
  50. -----------------------------------------------------------------------------------------------------------------------
  51. Recommended routines
  52. -----------------------------------------------------------------------------------------------------------------------
  53.  
  54. >Foundation + Handstand(Handstand is another course by the same author, it's suggested to do them simultaneously. From here on 'Foundation' references both.)
  55.  
  56. 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.
  57. Includes mobility and prehab work in the progressions.
  58. Constucted, marketed, and endorsed by successful national gymnastics coach Christopher Sommer.
  59. No other routine for body-weight training has such an elite(ist) trainer behind it, that has been shown to produce elite athletes.
  60.  
  61. 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 in work in those movements are worked in other exercises also 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)
  62.  
  63. 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 in a fast way, Foundation is probably not the routine for you.
  64.  
  65. That's not to say you won't be muscular from following Foundation.
  66.  
  67. Foundation is also not a routine for someone that is pursuing body-weight training because they have no equipment or access to a gym.
  68.  
  69. 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 (at the very end).
  70.  
  71. Foundation does take years to finish, so you can procure these items along the way.
  72.  
  73.  
  74. >Startbodyweight
  75.  
  76. This routine is more about muscles.
  77.  
  78. 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.
  79.  
  80. Following this routine will get you big and fairly strong, but also give you the advantages of body-weight training.
  81.  
  82. 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.
  83.  
  84. 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).
  85.  
  86. Theis routine will not prepare you for gymnastic movements, and no prehab or mobility work is included at all.
  87. You should add some prehab and mobility work yourself. Preventing injury is worth 10 extra minutes on your workout.
  88.  
  89.  
  90. >Fitloop and Reddit's beginner routine (they are very similar)
  91.  
  92. Somewhat of a compromise between bodybuilding and training for gymnastics.
  93. Both are very accessible online, as they include all their prehab and mobility exercises, and you don't need to buy/torrent a book.
  94. Require similar equipment to startbodyweight, as well as some things for the mobility exercises.
  95.  
  96. Trying to compromise usually hurts a program, and these routines are no exception.
  97.  
  98. The work put into static elements, straight arm work, and joint prep work are insufficient for a gymnastics routine.
  99. The style of increasing reps(training to failure) is inferior to intelligent, sub-maximal programming, and prone to injury.
  100.  
  101. These routines also end at a very low level.
  102.  
  103.  
  104. -----------------------------------------------------------------------------------------------------------------------
  105. Books
  106. -----------------------------------------------------------------------------------------------------------------------
  107. The Naked Warrior
  108. > www.pdfarchive.info/pdf/T/Ts/Tsatsouline_Pavel_-_The_naked_warrior.pdf
  109.  
  110. You Are Your Own Gym
  111. > www.pdfarchive.info/pdf/L/La/Lauren_Mark_-_You_are_your_own_gym.pdf
  112.  
  113. Overcoming Gravity
  114. > https://thepiratebay.se/torrent/7663751/Overcoming_Gravity_%28gnv64%29
  115.  
  116. Mastering GST Series
  117. > Foundation 1+2 and Handstand 1 - http://kickass.to/mastering-gst-pdf-2014-ubtrg-t8577688.html
  118. > 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
  119.  
  120. -----------------------------------------------------------------------------------------------------------------------
  121. Useful Links
  122. -----------------------------------------------------------------------------------------------------------------------
  123. >startbodyweight.com
  124. >fitloop.co
  125. >gymnasticbodies.com/forum
  126. >antranik.org/bodyweight-training
  127. >globalbodyweighttraining.com
  128.  
  129. >Safest Straight-Arm Progression (Steady State Cycles)
  130. www.antranik.org/how-to-implement-a-steady-state-training-cycle
  131.  
  132. >Common Prereqs
  133. www.gymnasticbodies.com/forum/topic/3750-prerequisites/?p=93540
  134.  
  135. >Common Preqs, Video format
  136. https://www.youtube.com/watch?v=ZkI1GBjj3eQ
  137.  
  138. >Wrist Prehab and Bodyline Exercises
  139. www.kitlaughlin.com/docs/wrist-mobility_bodyline-exercises_handstands.pdf
  140.  
  141. >Kit Laughlin Wrist sequence (video format of above)
  142. https://www.youtube.com/watch?v=GmMfW2kCkeE
  143.  
  144. >Rice Bucket Prehab For Wrists
  145. https://www.youtube.com/watch?v=GqZiVt9YBX0
  146.  
  147. >Bicep Tendon Prep
  148. www.youtube.com/watch?v=vaH_HUMooyM
  149.  
  150. >Shoulder Dislocates for Mobility
  151. https://www.youtube.com/watch?v=vP8YmmRMz6
  152.  
  153. >Proper Scapula Positions For Statics
  154. https://www.youtube.com/watch?v=9-njKUc-f9U&list=UUMrY-JHG6bF3LEdlDvhv7XA
  155.  
  156. >Ido Portal Scapula Mobilization
  157. https://www.youtube.com/watch?v=y4Wo095zPnc
  158.  
  159. >Ido Portal’s Resources (Mobility, Strength, and Movement progressions)
  160. http://antranik.org/the-floreio-project/
  161.  
  162. >Homemade parallette guide
  163. http://library.crossfit.com/free/pdf/13_03_Parallettes.pdf
  164. https://www.youtube.com/watch?v=QvbbrulbW8Q
  165.  
  166. >Greasing the Grove explanation
  167. https://www.youtube.com/watch?v=rGjtPtXXWCg
  168.  
  169. -----------------------------------------------------------------------------------------------------------------------
  170. Youtube channels
  171. -----------------------------------------------------------------------------------------------------------------------
  172.  
  173. >https://www.youtube.com/user/slizzardman/videos
  174. >https://www.youtube.com/user/Calisthenicmovement/videos
  175. >https://www.youtube.com/user/bboySaza/videos
  176. >https://www.youtube.com/user/FitnessFAQs/videos
  177. >https://www.youtube.com/user/AntranikDotOrg/videos
  178. >https://www.youtube.com/user/strengthproject/videos
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