Body Weight Beast
Body Weight Beast
Body Weight Beast
NOTICE
The information presented is not intended for the treatment or prevention of disease,
nor a substitute for medical treatment, nor as an alternative to medical advice.
This publication is presented for information purposes, to increase the public knowledge of
developments in the field of strength and conditioning. The program outlined herein should not
be adopted without a consultation with your health professional.
Use of the information provided is at the sole choice and risk of the reader. You must get your
physicians approval before beginning this or any other exercise program.
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body-weight
beast
get COMPLETELY
RIPPED & chiseled
in 30 days
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Workout Parameters
for BW BEAST
This Body-Weight BEAST program is 4 weeks of full body strengthening mixed
with cardiovascular training, resistance conditioning, core development and
metabolic bursting. There are TWO phases, each lasting two weeks offering
specific elements of strength.
Each workout helps to build up your tolerance and ability to endure new
challenges later on in the program. Phases 1 & 2 are comprised of two workouts
each, Workouts A & B, that will be rotated each week. These workouts are all
different. All the variables are constantly manipulated to change your focus from
rep counting, to timed sets, to on-the-minute (OTM) training, ladders and more.
Be sure to carefully read over the notes
section for EACH workout to properly
identify the changes to those above
mentioned variables. Rest periods will be
short on purpose to maximize output,
calorie burning and help turn you into a
legitimate BW BEAST even faster!
Being comfortable in the gym makes us
L-A-Z-Y (yes, say it slowly) and doesnt
provide us the tools to grow, develop and
excel. Body-Weight BEAST will change
your focus, force you to adapt and take
you to new heights both physically and
mentally.
If getting RIPPED & CHISELED is on the
agenda then this approach to strength
training is for you!
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Explosive Strength
Explosive strength is strength per unit of time. This type of time-specific force
depends on the amount of force you can generate in the shortest amount of
time. In terms of strength calculation, it means how fast your body can move
from one point to another. This kind of strength is utilized in free styling in moves,
where the body is suspended in air for few seconds like somersaults and more
commonly plyometric pushups.
NOTE: This kind of strength IS used in Max Effort lifts.without the element of
Explosive Strength, 1RM would not be possible but it can be used to generate
enormous power w/ bodyweight movements as described above.
Strength Endurance
Strength endurance is the amount of force you can generate for an extended
period of time. This is the ability to be as strong as possible, as long as possible.
This type of strength is characterized by being able to perform a movement
repeatedly without being overcome by fatigue. Two different forms of strength
endurance are there; Dynamic and Static.
Dynamic Strength - This type of endurance is normally related with repeated
movements in which sizeable strain is recurring devoid of any disruption
during each cycle of movement. It is also evident in non-cyclic actions
requiring maximum power repetitions with short rest periods in between such
as triple jumps or bowling.
Static Strength - This type of endurance implies isometric tension of varying
magnitude and duration on the body. It can also imply to the strain in holding a
certain posture. This can be a relatively long or short in terms of time because
its magnitude is almost always measured in terms of the amount of force.
Also, this is the most common type of strength gain when body strength is
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considered. This would be found when doing hanging L sits, static wall squats
or even a basic plank position.
Stabilization Strength
Stabilization strength involves improving the stability and strength of bodys core.
Without core strength, force production, force transference, and force reduction
will not occur properly. That means you will not be able to generate proper force
and utilize it efficiently. This will lead to altered joint mechanics and eventually
injury. Stabilization strength training involves little joint action to enhance muscle
endurance and deep stabilization of the core.
Relative Strength
In sport, relative strengthor how strong you are in relation to your bodyweight
is an important, but occasionally overlooked, factor. Relative strength is closely
tied to explosive strength and strength endurance.
Imagine a football lineman who bulks
up in the off-season and improves
his squat, power clean, and bench
press maxes. While his maximal and
explosive strength have improved,
he adds so much weight his vertical
barely budges, and his agility and
speed drill times get worse. When
two-a-days start, he cant stay with
defenders in pass protection, or get
to the alley when pulling on run plays.
Worst of all, hes too winded from
the extra weight to actually get better
during practice.
Dont think that bodybuilders are
exempt from worrying about relative
strength, though. Poor relative
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Most powerlifters and bodybuilders spend their time hitting barbell and dumbbell
lifts with very little attention paid to body-weight movements. Technically, there is
nothing wrong with that approach to gaining strength and size. It works very well
for BOTH.
The trouble, however, is that its easy to lose track of something we all had as
children: our strength to weight ratio (which was off the charts back in the day).
Playing at the playground with our friends and schoolmates created some of the
best memories for most of us. Whether that was hanging from the monkey bars,
swinging super high into the air, sliding down the fireman pole or climbing on a
cargo net. ALL of that resistance training was with our own body-weight. But
when youre 9, you are just having fun horsing around and youre able to go for
hours without fatigue.
Unfortunately when youre grown and have children of your own, you quickly
realize that some of that stuff is super hard for adults (if not impossible) while
playing with your little ones. It can be a real wake-up call when you go to use the
monkey bars and feel stuck! Kids fly across those rungs but many adults feel as
though concrete bricks are attached to our ankles and within seconds, you drop
to the ground.
As we age, we lose major ground with our strength to weight ratio unless of
course its part of the routine. Most of us replace playground recreation with gym
memberships and many of us do what were good at and ignore the movements
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Body-Weight BEAST
Get Completely RIPPED & CHISELED in 30 Days
Week 1
Sunday:
Day 1
Monday:
Day 2
Tuesday:
Day 3
Wednesday:
Day 4
Thursday:
Day 5
Friday:
Day 6
Saturday:
Day 7
OFF
Workout A
Workout B
OFF
Workout A
Workout B
OFF
Week 2
Sunday:
Day 1
Monday:
Day 2
Tuesday:
Day 3
Wednesday:
Day 4
Thursday:
Day 5
Friday:
Day 6
Saturday:
Day 7
OFF
Workout A
Workout B
OFF
Workout A
Workout B
OFF
Workout A
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Workout B
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Week 3
Sunday:
Day 1
Monday:
Day 2
Tuesday:
Day 3
Wednesday:
Day 4
Thursday:
Day 5
Friday:
Day 6
Saturday:
Day 7
OFF
Workout A
Workout B
OFF
Workout A
Workout B
OFF
Week 4
Sunday:
Day 1
Monday:
Day 2
Tuesday:
Day 3
Wednesday:
Day 4
Thursday:
Day 5
Friday:
Day 6
Saturday:
Day 7
OFF
Workout A
Workout B
OFF
Workout A
Workout B
OFF
Workout A
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Workout B
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Other Products
from Chris Wilson
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Got Questions???
Check out our Live Q and A session on Facebook...
Live Strength and Power Half Hour Mon-Fri 12:30-1pm EST
with Coach Chris
www.facebook.com/criticalbench
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