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Q: You have mentioned the benefits of outdoor training many times and I really like the idea, but the options for exercises seem rather limited compared to the gym?
A: I understand your concern, however, even with no equipment at all there are many options available to you for a great bodyweight workout. Just consider the number of variatons available for a regular push up:
*Hand position:
- narrow,
- medium,
- wide,
- staggered,
- arms extended.
* Position of leg/feet:
- resting on knees,
- resting on toes,
- resting on forefoot (strengthens the tibialis anterior muscle),
- resting on one leg,
- resting on two legs
* Speeds of contraction:
- 2 second eccentric and a 2 second concentric phase),
- slow eccentric (5-10 sec) followed by explosive concentric,
- 2 second eccentric – 10 second concentric.
* Modes of contraction:
- the different tempo variations gives you an eccentric and a concentric dominant variations,
- but you also can include an isometric contraction using a 2-3 second hold in the bottom position of the push up
- or a 15 second hold at the top of the push up.
Still, without equipment you have:
- handstand push ups,
- one arm push ups,
- tiger bend push ups,
- hindu push ups,
- dive bomber push ups,
- T Push Ups,
- finger tip push ups just to mention the most important variations.
Please, if any of you are mathematically inclined, calculate the total number of possible options – my guess is that we are talking at least a few hundred.
The real difference between the gym (lots of equipment) and outdoor training (less equipment) is that in the gym, you need next to zero knowledge to start doing “something” on the machines. Whereas if you train outdoors, it requires more knowledge on how to vary a fewer number of exercises.
If you are a trainer it’s your job to know stuff like that, and if you are training on your own you will learn by following these training tips.
Committed to your uninterrupted success, Karsten Jensen
This post was kindly contributed by: Karsten Jensen, Strength Coach, Msc Excercise Physiology, Chek Practitioner Level 2 and Chek Holistic Lifestyle Coach Level 3
Karsten Jensen worked for the Danish National Elite Sports Institution from 2000-2007 rendering his service to nationally and internationally ranked athletes from various sports. From his new base in Mississauga, On he still specializes in taking the physique levels of his clients to the highest levels. He is the author of 3 ebooks, multiple articles and also an international presenter.
www.yestostrength.com and he can be contacted at yestostrength@sympatico.ca
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i know about 7
I'm doing a lot of these push up variations to get strong enough to do just one planche push up. Bodyweight exercises aren't given the full respect they deserve.
Keep up the good work David and let me know how you\’re doing with your planche push ups! You\’re right, body weight exercises quite ofter are neglected in gym training. But for sure, you can build incredible strength quickly with them and also do them just about anywhere. The best to your training.