periodisation for bodyweight program

• JoBonez

  8 Sep 07, 16:12

  what can i do to incorporate undulating periodisation for a bodyweight program? i cant merely add weights like if i was doing a DB/BB/KB program, so would i have to alter my tempo to suit the rep range?
  
  also what are the benefits of using undulating periodisation?
• Simon Dean

  8 Sep 07, 18:39

  I can think of a few ways to make it more challenging
  
  1)Explosive jump squats
  
  2)Shorter rest periods
  
  3)Single leg work
• galapogos

  8 Sep 07, 19:16

  What kind of bodyweight exercises are you thinking of?
• JoBonez

  8 Sep 07, 20:28

  Originally posted by galapogos:

  What kind of bodyweight exercises are you thinking of?

  my current program is as follows:
  
  decline pushups
  bodyweight inverted rows (use a broom across two chairs as the bar)
  door pullups
  pistols
  dips (on two chairs)
  bodyweight lunges
  
  not sure how i could alter this, i need to be doing compound exercises
• eagle

  8 Sep 07, 20:35

  recce in army do this Memorisation Of Information (MOI) during army
  We have to do this after memorising some information, and then when we are damn shag, we need to say out what we have memorised.
  
  It is a set of 8 exercises, which we do one after another... Many many reps each set (dun ask how many.... near 100+). I can't remember the order of the exercises...
  
  1. Normal push ups
  2. Burpees (A normal one that end with a push up => means u after u tuck in your legs, you do a push up then come up)
  3. Wide armed push ups
  4. Jumping Jacks (8 counts one, but you can substitute with your 4 counts type)
  5. Diamond push ups
  6. Scissors (Lie on floor, legs slightly raised, then do criss crossing)
  7. Diving bomber (some sort of push up)
  8. dunno what it is called (lie on floor, lie slightly raised, then alternate up and down)
  
  After about a 100 + reps of each set of exercise, we did a 2km jog
  
  This is repeated 3 times.
• galapogos

  8 Sep 07, 20:38

  May I also ask why you're limiting yourself to bodyweight exercises, and what are your goals?
• JoBonez

  8 Sep 07, 21:01

  i am training from home, and i don't own any equipment so bodyweight exercises are my only choice for now.
  
  im trying to minimise my spending, but i may join a gym later in the year.
  
• Marco_Simone

  8 Sep 07, 21:03

  Originally posted by JoBonez:

  i am training from home, and i don't own any equipment so bodyweight exercises are my only choice for now.
  
  im trying to minimise my spending, but i may join a gym later in the year.
  

  Clubfitt membership is only $300+ per year which works out to less than $30 per month...Or the $2.50 per entry....you cannot afford meh?
• eagle

  8 Sep 07, 21:05

  Originally posted by Marco_Simone:

  Clubfitt membership is only $300+ per year which works out to less than $30 per month...Or the $2.50 per entry....you cannot afford meh?

  it's $200 per year
• galapogos

  9 Sep 07, 00:09

  Originally posted by JoBonez:

  i am training from home, and i don't own any equipment so bodyweight exercises are my only choice for now.
  
  im trying to minimise my spending, but i may join a gym later in the year.
  

  Well you know what they say - pay peanuts get monkeys...
• eagle

  9 Sep 07, 01:21

  Originally posted by galapogos:

  Well you know what they say - pay peanuts get monkeys...

  gaaa........ You buy that PAP shit