Workout Three (55mins): Valsalva

Trainers’ tip

The Valsalva Maneuver is a breath-holding technique commonly used by powerlifters and Olympic weightlifters. It involves holding your breath for a short period of time. There are two reasons for this; building intra-abdominal pressure which stabilizes the spine, and is hypothesized to provide extra support during structural exercises like deadlifts and squats (not really relevant to calisthenics) and the neuromuscular reflex which is a theory suggesting that holding your breath can amplify force production.

While we normally steer clear from anecdotes, when exerting maximal efforts, you will typically see people ‘naturally’ hold their breath. In this workout, try and hold your breath throughout the entire rep (or at least the concentric part of the exercise) and see if you feel like the added stability in your trunk makes you feel stronger.

Workout summary

	Sets	Rest
1a. Tuck front lever rows 1b. Single leg hip bridge	4	1.5min
2a. Chin-up 2b. Squat jumps	4	2min
3. Advanced tuck front lever negatives	3	1.5min
4a. Feet elevated row 4b. Dips	3	1.5min
5a. ISO chin-up hold 5b. Hollow body hold	3	1min

1a. Tuck rows

Keep knees tucked to chest, shoulders packed and arms straight.

Place a band underneath your lower back to make it easier.

1b. Single leg hip bridge

Place one foot on the floor & opposite knee above your hip.

Raise hips by pushing your heel into the floor.

Perform this superset 4 times w/2min 1.5min rest

	Week 1	Week 2	Week 3	Week 4
1a. Tuck rows	5	6	7	8
1b. Single leg bridge	12ea	12ea	12ea	12ea

2a. Chin-ups

Start with arms straight and legs extended.

Drive elbows to the floor and touch collarbones to bar.

2b. Squat jumps

Start with heels hip-width, toes pointed out and chest spread.

Lower until thighs are parallel, then jump as high as you can (land soft!)

Perform this superset 4 times w/2min rest

	Week 1	Week 2	Week 3	Week 4
2a. Chin-ups	7	8	9	10
2b. Squat jumps	10	10	10	10

Tuck front lever negatives

Start with your shin/s touching the bar and arms fully extended.

Slowly lower to the floor maintaining the lever shape.

Perform this exercise 3 times w/1.5min rest

	Week 1	Week 2	Week 3	Week 4
3. Lever negatives x3	5sec	6sec	7sec	8sec

4a. Feet elevated row

Start with legs straight and core engaged.

Drive elbows to the floor and touch chest to the bar.

4b. Dips

Lower until your shoulders are lower than your elbows.

Perform this superset 3 times w/1.5min rest

	Week 1	Week 2	Week 3	Week 4
4a. Elevated rows	9	10	11	12
4b. Dips	6	7	8	9

5a. ISO chin-up hold

Start with collarbones touching the bar and don’t move.

5b. Hollow body hold

Perform this superset 3 times w/1min rest

	Week 1	Week 2	Week 3	Week 4
1a. ISO chin-up hold	20sec	25sec	30sec	35sec
1b. Hollow body hold	30sec	35sec	40sec	45sec

Workout recap

Efficiency is about using the least amount of energy. You’ve learned that inefficiency is a strength training strategy to maximize the effectiveness of every repetition. You squeeze the bar (irritation), perform reps explosively (force production) and hold your breath (valsalva).

About Me

Simon Ata

Simon Ata (aka Simonster) is a world leader in bodyweight training. Starting gymnastics at an early age, he became passionate about mastering control of the body and immersed himself in the world of bodyweight strength training. Attaining a Bachelor of Physiotherapy degree alongside personal training qualifications, furthered his understanding of the body from an academic side and accelerated his training methods and skill.