It’s now important to understand how strength works. When our muscle contracts, we develop force. The ‘harder’ a muscle contracts, the larger the force output.
Muscles are made up of muscle fibres. Muscle fibres are controlled by motor nerves. Motor nerves will innervate a group of muscle fibres. This is known as a motor unit. We have low threshold motor units and high threshold motor units, which are activated with lower and higher intensities respectively.
Strength adaptations are largely achieved via activating our high threshold motor units. The most popular way to do this is to lift heavy loads. Here, we need to activate all of our motor units to overcome the external load. However, with calisthenics, there is a point where many exercises will feel relatively easy. But, there are still ways to recruit those high threshold motor units.
One way is via lifting speed. Back to our quick physics lesson, force = mass x acceleration. If we accelerate quicker, we increase our force production through activating our high threshold motor units. Explosive exercises therefore become a highly effective method for motor unit recruitment with bodyweight training.
Another way is lifting close to failure. You will see more exercises prescribe AMRAP (as many reps as possible). Here, as the low threshold motor units fatigue, we need to still somehow maintain our force production to overcome the external load. Using this method, we recruit our high threshold motor units as we approach failure.
Workout overview
Sets
Rest
1a. OAC negatives 1b. Nordic curl hold
3
2.5min
2. Front lever raise (bottom half)
4
2mins
3a. Chin-ups 3b. Dips
3
3mins
4a. Feet elevated row 4b. Hollow body hold
3
2mins
1a. OAC negatives
Start with hand in the middle of your chest and chin above the bar.Lower slowly until your arm is fully extended.
1b. Nordic holds
Start with your glutes engaged, core tight and drive your heels into the bench.Lower as far as you can while maintaining a straight body.
Perform this exercise for 3 sets w/2.5min rest
Week 1
Week 2
Week 3
Week 4
1a. OAC negatives x3
3sec
4sec
5sec
5sec
1b. Nordic curls
15sec
15sec
15sec
15sec
2. Front lever raise (bottom half)
Start sitting on the floor with legs and arms straight.
Use your lats to pull yourself into the front lever position and hold for 2secs.
Perform this exercise for 4 sets w/2min rest
Week 1
Week 2
Week 3
Week 4
Bottom lever raise
5
5
5
5
3a. Chin-ups
Start with arms straight and legs extended.Drive elbows to the floor and touch collarbones to bar.
3b. Dips
Start with arms fully extended.Don’t let your back arch. Imagine squishing a bug with your low back.
Perform this superset 3 times w/3min rest
Week 1
Week 2
Week 3
Week 4
3a. Chin-ups
12
13
14
15
3b. Dips
12
13
14
15
4a. Feet elevated row
Start with legs straight and core engaged.Drive elbows to the floor and touch chest to the bar.
4b. Hollow body hold
Keep shoulders up and back flat.Don’t let your back arch. Imagine squishing a bug with your low back.
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.
