File :-(, x, )
Ian Curtis !f0VMpnwSCQ
Hello /fit/. I come to you with a problem.
My problem is this:
I am 6'2 and about 70kgs, and I am a semi-professional goalkeeper (in soccer). I have no desire to be hueg liek xbox but I want to become stronger for various reasons, and put on a bit more muscle. Before you start suggesting squats, deadlifts and the like, as well as diet - which I am changing - consider that I do not have access to any gym equipment at the moment nor in the near future. I've seen body weight exercises been thrown around, but not discussed in too much detail. I have my own semi-organised thing going, but it's not much and I was looking to expand on it.

Picture is for reference - It's ultimately the size and definition I would want to have.
Thanks in advance.
>> Anonymous
As a pro athlete, or even an ameeetttuuurreee

that's too skinny, basically, beyond a point, your performance decreases with condition, pro bodybuilders on stage are like the walking dead.

As for your question, you're very light, and being a soccer player I assume you want lower body strength, so I'd suggest 1 legged squats (pistols) deadlifts with ANYTHING you can find (couch, desk, whatever) but the problem is that for the kind of training that'd help you in soccer, strength training is precisely what you need, the kind with barbell and plates.
>> Ian Curtis !f0VMpnwSCQ
>>55960
Yeah, I know that's very, very light, but fortunately as a goalkeeper I can get around it in parts. I do 3x10 squats holding books daily, as well as 70 situps/50 presses. I ride a bike on the highest resistance it has for 10k's 3 times weekly. I'm working in burpees and pistols. Is there anything else I can do?
>> Anonymous
one leg squats like I said, find shit to lift off the ground and chinups on a tree or something I guess.

You're in a tough posi though.
>> Anonymous
I posted a shitton of bodyweight exercises a few weeks ago but right now its like six in the morning and I have shit to get done. For cheap fucks who want to increase strength you can always make a sandbag for training. I will post some links and ideas later if the thread is still here. I have a busy day and am running off of locarb monsters right now, so bear with me damnit.
>> Ian Curtis !f0VMpnwSCQ
>>55972
I'll try to keep it bumped, it might have been your thread that interested me in the idea but stupidly I didn't save anything.
>> Anonymous
live near the sea? go to the beach and steal like 90kg of sand (its illegal so do it at night). buy one of those heavy duty sport bags, some garbage bags and duct tape.

now stick the sand in the garbage bags in say intervals of 15kg, duct tape the bags firmly, fill up your heavy duty bag as required. Eg at the start you might only want say 30 or 45kg in there, as a comfortable weight you can pick up off the ground push up above your head, throw around, sit down with it on top of you and try to get up etc.

You can do all sorts of shit with this motherfucker, its getting me hard just thinking about it- this weekend I am totally gonna make myself a sandbag.
>> Anonymous
>>55973
I just got some new books so I am getting exercises mixed up with the books, so I will try to find the sandbag shit later and more BW. For now I am taking the easy way out with some links. Ross Enamait's website has an article about making a sandbag. I just got one of my seabags http://www.privatehenrykalinowski.org/Sea_Bag/Seabag.jpg (looks similar to this, army/navy stores will have 'em) and filled it up with 2.5 bags of sand. I then generously applied duct tape and trashbags where convenient.

http://www.rosstraining.com/articles.html
http://www.dragondoor.com/articler/mode2/Workouts/
http://gymnasticbodies.com/forum/index.php (gymnastics shit but some of it applies or can modified)
http://www.powerathletesmag.com/archives/index.htm
(has kettlebell shit but lots of good BW shit)


Other shit is floating around but if you can do pistols then go ahead and start doing those as much as possible and grease the groove (hourly, every 30 mins, seriously if you can). My legs are like retarded sticks so I just do pullups all the time. Pullups, handstand pushups, and pistols will even you out more than you would know. Handstand pushups are really good because they force you do learn tension throughout your body. Aight, I will find the bulk of my BW shit in like seven hours.
>> Ian Curtis !f0VMpnwSCQ
>>55992
My thanks.
>>55982
This is a good idea.
>> Anonymous
OP, this isn't related to muscle gain, but be sure to work on your flexibility. Considering the sudden movement and contortions that keepers have to perform, that will really help you.

Also, when I played, I used some store-bought sandbags that strapped around the ankles. With those on, I did standing leaps back and forth over a traffic cone. I can't remember if I put on much muscle that way, but it did wonders for my jumping.
>> Anonymous
Sandbag Training = win, cheap and effective.

Some good links provided for bodyweight shit.

Ross Enamait's Never Gymless book is one of the best out there.
>> Ian Curtis !f0VMpnwSCQ
>>56027
Would that not FUCK your joints? Hard? I do a little bit of burpees, and they've helped as have squats, explosive strength-wise.
>> Ian Curtis !f0VMpnwSCQ
     File :-(, x)
I'm going to bed /fit/, but try to keep this bumped until morning!
>> Anonymous
OP what you need is progressive poundages. How you get increasing resistance isn't particularly important. The Ancient Greeks used to use stones and they were renowned Athletes. Google up "Stone lifting."
>> Ian Curtis !f0VMpnwSCQ
     File :-(, x)
Okay /fit/, I'm back. Anyone have anything else to suggest?
>> Anonymous
http://www.dragondoor.com/articler/mode3/229/

Article on planche push ups and front lever rows. You can put on a fair bit of muscle doing these 2 bodyweight exercises alone. Also, do pistols (one leg squats) for your legs.

Article on pistols
http://www.dragondoor.com/articler/mode3/461/
>> Anonymous
>>56695
Sandbags, heavy things. Do the lifts. Pullups/weighted pushups. Jump squats. What more do you want?
>> Anonymous
>>56699
Here's a video tutorial for planche pushups.

http://www.youtube.com/watch?v=YvbLSgWMJec

He built a good physique out of it too.
>> spanishbomb !!o2n54vlWHXd
>>56701
Sandbags and homemade sleds.
>> Ian Curtis !f0VMpnwSCQ
>>56699
Thanks.
>>56702
Great video, this helps.
>> Ian Curtis !f0VMpnwSCQ
A list of what the exercises I have accumulated so far, in case others are interested:
Frog Stand - Progression to tuck planche
Vanilla Planche
Pseudo pushups
Ordinary pushups - grip/feet modifying to work different muscles (ie close grip - triceps) (see also: handclap pushups)
Pistols
Jumping squats
Burpees
Handstand pushups
Jumping rope
Hanging leg lifts
Pullups - weighted and whatnot

This thread can now be about bodyweight training discussion, if you wish.
>> spanishbomb !!o2n54vlWHXd
>>56833

My favorite bodyweight exercise is the one legged squat. Nothing really feels as satisfying (minus pull-ups.) I think it really helps with balance as well for athletic application.
>> Ian Curtis !f0VMpnwSCQ
>>56840
It's pretty hard to get to first time but having read this
http://www.beastskills.com/Pistol.htm
It's alot easier.
>> spanishbomb !!o2n54vlWHXd
>>56854

Def. It's helped me a ton with my confidence in my balance.
>> rowerfag !zNx6op4nfE
>>55957
>runs
plain jogging good cardio for your every other day
see also fartlek

>squats - they be fun (seriously these are my favorite fucking exercises EVAR)... you have:
plain old squats, squat jumpies, frogmen (jump forward for distance)

>lunges and it's one totally awesome variant:
everyone knows lunges... do it with body weight or pick up a big rock or w/e
broken leg stance... do a lunge... stay there for as long as you can... then do the other leg...

>iron chairs

>core stability
crunches
sit-ups
seated sculls (start with legs straight in front of you (of the ground) and hands tucked to your chest... extend arms out to your sides at the same time as you bring your feet toward your butt... stay planted with your back as straight and upright as possible)
supermans (works well with a yoga ball)
planks (they work in pushup position... on your sides or with your back toward the ground)
????? (just lay on your back, pull your legs as close to your butt as possible... hump the air above you by the power of your abs.... do it quickly...)
NEVER DO STRAIGHT LEG RAISES

>arm exercises
pushups (remember variants)
pullups/chinups

>'on day'
everything but what you do on the 'off' day

>'off day'
core workout, run

always stretch and warmup at the beginning
>> Anonymous
     File :-(, x)
>>55957Fucking www.crossfit.com - to setup a really nice home gym to follow this program is pennies
>> Anonymous
Alright, sorry OP. All those bodyweight exercises disappeared on some unmarked CD, I am going to go through them again anyways, so i'll post a new thread if I find the shit. Anyways, here is another article on sandbag crap http://www.dragondoor.com/articler/mode3/291/
You can find a shitton of information on dragondoor. I suggest you find (read into this) a copy of Pavel's Naked Warrior and Relax Into Stretch. Naked Warrior theme is using nothing but your bodyweight but really the whole book is about teaching fullbody tension. Relax Into Stretch is nothing to rush, take this shit slowly. Read that stuff over just for insight's sake.

You can do some cool stuff with the sandbang, like bearhugging it with one arm and doing footwork or punches (I filled mine wayyyy too much for this shit, one day maybe). What I did a few days ago was this: I got a table, pulled my heavy ass sandbag over my shins, hung off the table (my ass was on it, just lower back up was hanging off) and did ab stuff. You can twist around with a medball, you can throw a medball up and catch it, you can even turn on your side and do oblique targetted shit. I say medball but you can be creative here, I don't even have a medball.

You could also consider a kettlebell, they are pretty fucking badass. They are, however, stupidly expensive. I got my from muscledriver which pretty much just takes everyone else's idea and copies it xD.

I really wish I could find this sandbag article that goes ov, AH HA! It was on youtube. Here you go man: http://www.youtube.com/watch?v=xWH5YkMnkDY

Checkout dieselcrew's video and you won't have a problem. ALSO, buy a sledgehammer and go hit shit with it. Google sledgehammer training.
>> Anonymous
Update on my last post here>>57608

Check out those links to the right. If anyone on fit wants to get applicably strong do shit like this: http://www.youtube.com/watch?v=NUh9a9ggkJs&feature=related