Workout Two (50mins): Acceleration

Trainers’ tip

As a beginner, we talked about slow negatives to help strengthen every part of the ROM equally. Today’s session we are going to follow-up on another way to maximize every reps potential (in workout one we addressed irradiation). When a muscle contracts it generates force. Higher loads typically require a greater force production. This is the calisthenics dilemma – how do we generate higher forces when the load remains constant (bodyweight).

We could manipulate leverage and move on to a harder exercise variation, but, we can also play around with movement speed. Time for a quick physics lesson:

Force = Mass x Acceleration.

This means we can increase force production without changing the mass (our bodyweight/the load) – we just need to perform the movement explosively. In this workout, try and perform the concentric part of the lift as fast as you can. Do not speed up the lowering speed (negatives).

Workout summary

	Sets	Rest
1a. Tuck front lever hold 1b. Single leg deadlift	4	1.5min
2a. Pull-ups 2b. Squat jumps	3	1.5min
3a. Advanced tuck negatives 3b. Single leg hip bridge	3	1.5min
4a. Feet elevated row 4b. Feet elevated push-ups	3	1min

1a. Tuck front lever

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

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

1b. Single leg deadlift

Start on one leg with a slight bend in the leg you are standing on.

Push your hips back until you feel a stretch in your hamstrings, then return to standing.

Perform this superset 4 times w/1.5min rest

	Week 1	Week 2	Week 3	Week 4
1a. Tuck front lever	Max	Max	Max	Max
1b. Single leg deadlift	10ea	10ea	10ea	10ea

2a. Pull-ups

Start with hands facing away from you and arms straight.

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 3 times w/1.5mins rest

	Week 1	Week 2	Week 3	Week 4
2a. Pull-ups	6	7	8	9
2b. Squat jumps	10	10	10	10

3a. Lever negatives

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

Slowly lower to the floor maintaining the lever shape.

3b. 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 3 times w/1.5min rest

	Week 1	Week 2	Week 3	Week 4
3a. Lever negatives x3	5sec	6sec	7sec	8sec
3b. Single leg bridge	12ea	12ea	12ea	12ea

4a. Feet elevated row

Start with legs straight and core engaged.

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

4b. Feet elevated push-up

Start with arms straight and shoulders over wrists.

Keep your body straight and lower until chest is line with hands.

Perform this superset 3 times w/1min rest

	Week 1	Week 2	Week 3	Week 4
4a. Feet elevated row	9	10	11	12
4b. Elevated push-up	8	10	12	14

Workout recap

You’ve now evolved past just getting through the workout, and now understand it’s about getting the most out of every exercise. Squeezing the bar and fast concentrics are going to get you there!

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.