anyone have a good body weight workout routine? i’m looking for something fairly intense to actually put on a little muscle without going to the gym.
thanks!
Sets of things like kick throughs, reach throughs, diagonal holds, planks, abs, squats, lunges, jumps, etc…cycle through combinations.
Best leg workout ever = Super Legs:
20 air squats + 40 lunges + 20 squat jumps all in a row, as fast as you can, with the goal being under 90 seconds.
Rest 90 seconds and repeat!
Sets of things like kick throughs, reach throughs, diagonal holds, planks, abs, squats, lunges, jumps, etc…cycle through combinations.
Best leg workout ever = Super Legs:
20 air squats + 40 lunges + 20 squat jumps all in a row, as fast as you can, with the goal being under 90 seconds.
Rest 90 seconds and repeat!
I almost puked just reading that.
anyone have a good body weight workout routine? i’m looking for something fairly intense to actually put on a little muscle without going to the gym.
thanks!
I find that dragging my body weight through the pool doing something like 6x(150 on 1:50, 50 on :50), short course yards puts on muscle, even at my age. Fairly intense, and not in the gym.
Check out www.dragondoor.com. Pavel Tsatsouline was a former Spetznas physical training instructor - he’s the Russian Kettlebell guy. Good stuff.
I don’t want to launch a weight/strength training performance discussion but during the season I do bodyweight exercises and functional movements every day to augment the SBR and to keep what muscle and strength I gained in the winter.
How many triathletes to do you know that can do 100 push-ups, 25 pull-ups, or at least one muscle up (pull-up/dip combination with rings)? Probably not many. I have a Bull Bar pull up bar and rings in the garage next to the bikes hanging from the ceiling. I make it a point to crank out 25 pull-ups and 100 push-ups or dips (sometimes in multiple sets to get to 100 :-D) before heading out for a run or ride.
Some nights I will throw in some planks and medicine ball core work while doing homework with kids.
Get a little stronger and you and add in a weight vest.
Throw in the Computrainer and an endless poll and you’ll never have to leave the house. 
Found an article on some more power for the bike.
http://triathlon.competitor.com/2010/04/training/power-gains-in-cycling-with-plyometrics_8162
yeah, i think the high intensity cycling session part of that study was what really worked though.
Check out www.dragondoor.com. Pavel Tsatsouline was a former Spetznas physical training instructor - he’s the Russian Kettlebell guy. Good stuff.
I don’t want to launch a weight/strength training performance discussion but during the season I do bodyweight exercises and functional movements every day to augment the SBR and to keep what muscle and strength I gained in the winter.
How many triathletes to do you know that can do 100 push-ups, 25 pull-ups, or at least one muscle up (pull-up/dip combination with rings)? Probably not many. I have a Bull Bar pull up bar and rings in the garage next to the bikes hanging from the ceiling. I make it a point to crank out 25 pull-ups and 100 push-ups or dips (sometimes in multiple sets to get to 100 :-D) before heading out for a run or ride.
Some nights I will throw in some planks and medicine ball core work while doing homework with kids.
Get a little stronger and you and add in a weight vest.
Throw in the Computrainer and an endless poll and you’ll never have to leave the house.
A fast triathlete shouldn’t be able to do a ton of those, because that would require an excess of body mass. The goal is to be a front pack swimmer with as little upper body mass as possible.
I like pull ups, push ups, planks (or holds) and lunges. I try to do those (plus sit ups) several times a week.
Straight leg raises are good too, but I generally forget about those.
my normal core routine that i am doing now consists of:
20 striaght leg situps
20 crunches
20 russians twists wit ha 25 pound plate
1 min each of regular, left, and right side plank
20 squats
20 jump squats
20 flutter kicks
10 pushups
5 pull ups
run through the set without stopping, i normally take a min or two after each run through.
will repeat 3-6x depending on how much time i have/how sore i am.
If i am biking or running that day i tend to cut out the squats/jump squats.