Ok, it’s not going to get simpler than this but what I am proposing here is a basic requirement for Mandatory Muscle.
Everyone reading this should be able to crank out 10 dead hang pull ups , 30 full range push ups (elbows in tight) and 60 “Ass To Grass” bodyweight squats.
One after the other. No rest. Triple Tap. Bang, Bang and one for luck…Bang! This is non-negotiable. And here’s why…
I get people through my workshops who are keen to learn how to use a kettlebell. It’s not that complicated, but it is challenging, actually make that seriously challenging.
Many folks will have a background in training, athletics, in Martial Arts or perhaps they are motivated to lose some weight and simply get back in shape.
But often they under report. I ask what their current training or activity level is like and they tell me they go to the gym but they have had a month off, they did a marathon last year, they used to do Karate, rugby, soccer etc…But it gets foggy sometimes and who am I to question?
Come Training Day is always obvious who’s been working and who hasn’t. In 5 minutes we can see who works out and who likes the idea but hasn’t mastered the application for a while.
So here is your bench mark. Get the following moves and numbers down. Start with what ever numbers you can work.
It won’t take you long to get going but the pay off is immense.
With body-weight training of this sort you can afford to do a little every day and as your strength and numbers increase you can increase the volume/intensity but cut back on the sessions.
How To Start…
Start with Pull ups. What ever number you can do simply multiply by three and do that many push ups. So, for example, if you do three pull ups you drop and do 9 push ups and follow this my multiplying your pull up score by 6 and perform 18 body weight squats.
So there you go, 30 reps. Should take you a minute or so. Aim to add a pull up if not each session, then each week. If you are struggling with even getting one then drop me a line. We’ll get you there.
If you are struggling, start with what you can do. 1 pull up, 3 press ups, 6 squats. Work that sequence a few times a day. When one becomes two, you know what to do.
There simply isn’t enough volume here to produce any type of over training. But once you can bang out you 10 / 30 / 60 in under 2 minutes you will be feeling pretty tight and light.
Once you can roll out 3 full rounds of this as you might increase the numbers (which at this stage will be much easier) add some weight to the drills or make the moves more challenging with variations.
How do we arrive at these figures? What rigorous scientific methodology has been applied to establish these baseline numbers? In lengthy double-blind, triple filtered, zero bullshit study conducted at my house I decided if you can’t do these numbers chances are you are kidding yourself about your current strength and conditioning levels (and probably your eating habits and your ninja skills too!)
…And you really should put away the toys and get to grips with real strength. A pull, a push and a squat, just like mother nature intended. These three moves work major muscles, engage the core and get the body to work as a single unit.
This is tensile strength. As natural as it gets. It is also the foundation for tackling bigger, nastier and altogether more difficult challenges…and they are just around the corner.
Leave me a message below if you have any questions or comments!
You can get more info from Rannoch on his blog Simple Strength