BODYWEIGHT TRAINING PROGRAM A
INTENSITY PHASE
Week 1
Airborne Lunge (pick a progression that you are ready for)
Sets/Reps: 5/3 each
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo:
Set 1: 1-1-1-1*
*1 second down - 1 second pause at the bottom - 1 second up - 1 second pause at the top
Set 2: 2-2-2-1
Set 3: 3-3-3-1
Set 4: 4-4-4-1
Set 5: 5-5-5-1
Rest between sets: as needed
Rest between exercises: as needed
Overhead Hang (pick a progression that you are ready for)
Sets/Duration (in seconds): 5/30
Challenge/Support:
Set 1: 60-second max (challenge* you can control for no more than 60 seconds)
*as per Movement Mastery phases
Set 2: decrease support/increase challenge by one step compared to the previous set
Set 3: decrease support/increase challenge by one step compared to the previous set
Set 4: decrease support/increase challenge by one step compared to the previous set
Set 5: decrease support/increase challenge by one step compared to the previous set
Rest between sets: as needed
Rest between exercises: as needed
Roll to Stand (pick a progression that you are ready for)
Sets/Reps: 5/5
Challenge/Support:
Set 1: 10RM (challenge* you can control for no more than 10 repetitions)
*as per Movement Mastery phases
Set 2: decrease support/increase challenge by one step compared to the previous set**
Set 3: decrease support/increase challenge by one step compared to the previous set**
Set 4: decrease support/increase challenge by one step compared to the previous set**
Set 5: decrease support/increase challenge by one step compared to the previous set**
**If the full roll to stand is achievable, add power and speed to reps each session
Rest between sets: as needed
Rest between exercises: as needed
Week 2
Airborne Lunge
Sets/Reps: 5/3 each
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo:
Set 1: 2-2-2-1
Set 2: 3-3-3-1
Set 3: 4-4-4-1
Set 4: 5-5-5-1
Set 5: 5-5-5-1
Rest between sets: as needed
Rest between exercises: as needed
Overhead Hang
Sets/Duration (in seconds): 5/30
Challenge/Support:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: decrease support/increase challenge by one step compared to the previous set
Rest between sets: as needed
Rest between exercises: as needed
Roll to Stand
Sets/Reps: 5/5
Challenge/Support:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: decrease support/increase challenge by one step compared to the previous set**
**If the full roll to stand is achievable, add power and speed to reps each session
Rest between sets: as needed
Rest between exercises: as needed
Week 3
Airborne Lunge
Sets/Reps: 5/3 each
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo:
Set 1: 3-3-3-1
Set 2: 4-4-4-1
Set 3: 5-5-5-1
Set 4: 5-5-5-1
Set 5: 5-5-5-1
Rest between sets: as needed
Rest between exercises: as needed
Overhead Hang
Sets/Duration (in seconds): 5/30
Challenge/Support:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: decrease support/increase challenge by one step compared to the previous set
Rest between sets: as needed
Rest between exercises: as needed
Roll to Stand
Sets/Reps: 5/5
Challenge/Support:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: decrease support/increase challenge by one step compared to the previous set**
**If the full roll to stand is achievable, add power and speed to reps each session
Rest between sets: as needed
Rest between exercises: as needed
Week 4
Airborne Lunge
Sets/Reps: 5/3 each
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo:
Set 1: 4-4-4-1
Set 2: 5-5-5-1
Set 3: 5-5-5-1
Set 4: 5-5-5-1
Set 5: 5-5-5-1
Rest between sets: as needed
Rest between exercises: as needed
Overhead Hang
Sets/Duration (in seconds): 5/30
Challenge/Support:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: decrease support/increase challenge by one step compared to the previous set
Rest between sets: as needed
Rest between exercises: as needed
Roll to Stand
Sets/Reps: 5/5
Challenge/Support:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: decrease support/increase challenge by one step compared to the previous set**
**If the full roll to stand is achievable, add power and speed to reps each session
Rest between sets: as needed
Rest between exercises: as needed
VOLUME PHASE
Week 5
Airborne Lunge
Sets/Reps: 5/5 each
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo: same as week 1
Rest between sets: as needed
Rest between exercises: as needed
Overhead Hang
Sets/Duration (in seconds): 5/45
Challenge/Support: same as week 1
Rest between sets: as needed
Rest between exercises: as needed
Roll to Stand
Sets/Reps: 5/8
Challenge/Support: same as week 1
Rest between sets: as needed
Rest between exercises: as needed
Week 6
Airborne Lunge
Sets/Reps: 5/5 each
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo: same as week 2
Rest between sets: as needed
Rest between exercises: as needed
Overhead Hang
Sets/Duration (in seconds): 5/45
Challenge/Support: same as week 2
Rest between sets: as needed
Rest between exercises: as needed
Roll to Stand
Sets/Reps: 5/8
Challenge/Support: same as week 2
Rest between sets: as needed
Rest between exercises: as needed
Week 7
Airborne Lunge
Sets/Reps: 5/5 each
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo: same as week 3
Rest between sets: as needed
Rest between exercises: as needed
Overhead Hang
Sets/Duration (in seconds): 5/45
Challenge/Support: same as week 3
Rest between sets: as needed
Rest between exercises: as needed
Roll to Stand
Sets/Reps: 5/8
Challenge/Support: same as week 3
Rest between sets: as needed
Rest between exercises: as needed
Week 8
Airborne Lunge
Sets/Reps: 5/5 each
Challenge/Support:
Sets 1-5: challenge* that allows you to execute the tempo indicated per set
*as per Movement Mastery phases
Tempo: same as week 4
Rest between sets: as needed
Rest between exercises: as needed
Overhead Hang
Sets/Duration (in seconds): 5/45
Challenge/Support: same as week 4
Rest between sets: as needed
Rest between exercises: as needed
Roll to Stand
Sets/Reps: 5/8
Challenge/Support: same as week 4
Rest between sets: as needed
Rest between exercises: as needed
DENSITY PHASE
Week 9
Airborne Lunge
Work/Rest Interval (in seconds): 15:45 each side
Challenge/Support: same as week 1
Tempo: as many controlled reps as possible
Total Reps: 40 each leg
Total Intervals: as many as it takes to reach 40 reps each leg
Overhead Hang
Work/Rest Interval (in seconds): 30:30
Sets: 5
Challenge/Support: same as week 1
Roll to Stand
Reps per set: 8
Interval: EMOM (every minute on the minute)
Sets: 5
Challenge/Support: same as week 1
Week 10
Airborne Lunge
Work/Rest Interval (in seconds): 20:40 each side
Challenge/Support: same as week 1
Tempo: as many controlled reps as possible
Total Reps: 40 each leg
Total Intervals: as many as it takes to reach 40 reps each leg
Overhead Hang
Work/Rest Interval (in seconds): 30:30
Sets: 5
Challenge/Support: same as week 2
Roll to Stand
Reps per set: 8
Interval: EMOM (every minute on the minute)
Sets: 5
Challenge/Support: same as week 2
Week 11
Airborne Lunge
Work/Rest Interval (in seconds): 30:30 each side
Challenge/Support: same as week 1
Tempo: as many controlled reps as possible
Total Reps: 40 each leg
Total Intervals: as many as it takes to reach 40 reps each leg
Overhead Hang
Work/Rest Interval (in seconds): 30:30
Sets: 5
Challenge/Support: same as week 3
Roll to Stand
Reps per set: 8
Interval: EMOM (every minute on the minute)
Sets: 5
Challenge/Support: same as week 3
Week 12
Airborne Lunge
Work/Rest Interval (in seconds): 40:20 each side
Challenge/Support: same as week 1
Tempo: as many controlled reps as possible
Total Reps: 40 each leg
Total Intervals: as many as it takes to reach 40 reps each leg
Overhead Hang
Work/Rest Interval (in seconds): 30:30
Sets: 5
Challenge/Support: same as week 4
Roll to Stand
Reps per set: 8
Interval: EMOM (every minute on the minute)
Sets: 5
Challenge/Support: same as week 4